Healthy Super Bowl recipes from Tom Brady's chef | Well+Good (2024)

While the NFL's main eventis considered a good excuse topartake inloaded nachosand hoagie spreadsfit for a team of running backs, with aplant-based powerhouse on the field, it hard not to think: WWTBD? (What would Tom Brady do?)

Sure, he's playing in this game—and most likely fueling up with a vegan protein-packed pregame snack—butif he were watching with the rest of theBrady-Bündchen clan, it'd likely be fewermozzarella sticks, more carrot sticks. (You don't lead a team to their seventh Super Bowl appearance since 2000 by carbo-loading, apparently.)

Itapped Tom and Gisele's part-time vacation chef,Joanne Gerrard Young,for some game-dayrecipes thestar quarterback and supermodel would actually approve of. From a bean dip (hold the queso) to cauliflowerBuffalo "wings," these might end up being the real MVPs of your Super Bowl party while you watch the New England Patriotsfaceoff against the Atlanta Falcons thisSunday, February 5. BYO avocado ice cream, of course.

Scroll down for 4 deliciously healthySuper Bowl party recipes from Tom Brady's personal chef.

Baked Buffalo Cauliflower Wings

Yields 8-10 servings, depending on size of cauliflower

Ingredients
1 whole head cauliflower
1 cup flour or gluten-free flour
2 tspgarlic powder
1 cup almond milk
1 cup buffalo sauce or sauce of choice
1 Tbsp olive oil

1. Preheat oven to 450°.Break cauliflower into bite-sized florets.

2. In a medium-sized bowl, mix together the flour, milk, and garlic powder, adding in the the cauliflower last to coat.Placein a baking dish and bake for 18 minutes.

3.While the cauliflower is baking, whisk together buffalo sauce and oil.Remove theflorets from the oven and toss in the sauce.Return to oven for 6-8 minutes.

3-Layer Smoky Black Bean Dip

Yields 10-12 servings

Ingredients
Beandip
5-6 cups tortilla chips
3 cups salsa, about 24 oz.
Olives, sliced, to taste
Green onion, chopped, to taste
Cilantro, to taste
2 15oz. cans black beans, drained and rinsed well
3 Tbspwater
1/2 cup chopped red bell pepper
1/2 cup chopped white onion
2 medium garlic cloves
2 Tbspfresh lime juice
1 1/4 tspground cumin
1/2-1 tspsmoked paprika
Sea salt & pepper, to taste
1-2 Tbspfresh finely chopped jalapeño

Guacamole
4 ripe avocados
1 small handful cilantro leaves, chopped
1/4cup finely diced onion
Juice of 1 lime
Sea salt

1. Purée the beans in a food processor.

2. Heat 3 Tbspwater ina small pan at medium-high and cook bell pepper and onion at medium-low for 5 minutes.

3. Add garlic and cook for 2 minutes.Add the spices, cumin, smoked paprika, salt, and pepper and cook for 2 minutes.

4. Add the cooked onion and peppers to the processor and process withthe beans until smooth.Add the chopped jalapeño and pulse until combined.

5. In a serving bowl, begin to assemble the dip. You can either layer the tortilla chips on the bottom or serve them on the side to dip.Then, layer the dip with salsa, guacamole, and black bean mixture—with the salsa on the bottom—adding in the cilantro, green onion, and olives in between the layers, as needed.

For the guacamole
1. Peel and pit the avocado and place in a mixing bowl.Add all of the remaining ingredients.Mash with a fork or potato masher until combined.

Notes
*For best results,prepare a day ahead.

Vegan Chili with Cornbread Muffins

Yields 10-12 servings chili, 12 muffins or 24 mini muffins

Ingredients
Chili
1 1/2 cup cooked quinoa
1 Tbspwater
1 large onion, diced
3 cloves garlic, minced
2 15 oz.cans diced tomatoes
1 15 oz. can tomato sauce
1 1/2 cups vegetable broth
1 small diced green chili
2 1/2 Tbspchili powder
2 tspground cumin
1/8 tspcayenne pepper
Sea salt and black pepper
2 15 oz. cans kidney beans, drained and rinsed well
15 oz. can black beans, drained and rinsed well
1 1/2 cups fresh or frozen corn
1/4 cup cilantro, chopped

Cornbread muffins
3 cups cornmeal
1 cupflour or gluten-free flour
2 tspbaking powder
1/2tspcayenne pepper
1/2 tspsalt
1 Tbspnutritional yeast
1/4 cup plus 1 Tbsp coconut oil
2 Tbspnon-dairy yogurt
2 Tbspmaple syrup
2 cups almond milk
2 tspapple cider vinegar
1 jalapeño, sliced

1. Heat water over medium-high heat.Add onion and sauté for four minutes.Add garlic and cook for another minute.

2. Add diced tomatoes, tomato sauce, cooked quinoa, vegetable broth,green chilies, chili powder, cumin, cayenne, salt, and pepper.Bring to a boil, then reduce heat to a simmer for 20 minutes.

3. Add kidney beans, black beans, corn, and cilantro. Simmer for 20-40 minutes.

For the cornbreadmuffins
1. Preheat oven to 350°.

2. In a medium bowl, whisk together almond milk and apple cider vinegar. Set aside.

3. Mix dry ingredients together: cornmeal, flour, baking powder, cayenne,salt, and nutritional yeast.

4. Add the oil and maple syrup to the almond milk/apple cider vinegar mixture and whisk until frothy, about 2 minutes.

5. Pour the wet ingredients into the dry and mix together using a woodenspoon or spatula.

6. Pour batter into prepared muffin tins and bake for 25-30 minutes,until a toothpick inserted into the center comes out clean. If using minimuffin tins, bake for 19-22 minutes.

Crispy Baked Avocado Tacos with Citrus Slaw

Yields 10-15 servings

Ingredients
Tacos
30 tortillas
5 ripe avocados, halved
1/2 cupalmond milk
1 Tbspcoconut oil
1 cup ground gluten-free panko bread crumbs
1/2 tspsmoked paprika
1/2 tsponion powder
1/2 tspcumin powder
1/2 tspsea salt
1/2 tspblack pepper
1/2 cup flour of choice

Citrus slaw
1 head cabbage
3 large carrots, julienned
3 green onions, chopped
1 jalapeño, julienned
1 1/8 cup of chopped fresh cilantro or basil
1 orange, zest andjuice
1 lime, zest andjuice
1/2 tspsea salt

1. Preheat the oven to 450°.

2. Whisk the almond milk and coconut oil together in a small bowl.

3. Then, combine the breadcrumbs, paprika, onion powder, garlic powder,salt, and pepper in a small bowl and stir well.

4. Pit, peel, and slice each avocado half into 3 or 4 bite-sized pieces. Take a slice of avocado and roll each one in the flour.Dip each avocado piece into the almond milk and oil mixture, then rollit in the breadcrumb mixture.Place on a foil-lined baking sheet.

5. Bake for 10 minutes, then turn the pan inside the oven.Bake for an additional 10-12 minutes.Serve immediately with your favorite dipping sauce, on a sandwich, oratop a salad.

6. To assemble the tacos, warmtortillas on a baking sheet in the oven for 3 - 7 minutes. Place a piece ofbaked avocado on top of each tortilla and top it with citrus slaw. Option to addfresh sliced jalapeño and chopped sweet white onion.

For the citrus slaw
1. Shred the cabbage.Place cabbage, carrots, green onions, jalapeño, and remainingcilantro in a large salad bowl.Add the orange, lime zest, and juice. Salt and toss together.

If you're still in need of more healthy Super Bowlsnacks,forget the guac—these avocado hummus bowls are a total touchdown.Or channel Tom Brady on the beverage front with these electrolyte-rich, DIY sports drinks.