No matter who you’re cheering for this weekend, everyone wins with these allergy-free dips.   And not only are they safe, but they are extremely easy to make.  Bring one to your Super Bowl party and score points for deliciousness!

unaltered image by Valerie Hinojosa via Flickr

Kick-Off Guacamole

Salsa and guacamole are especially great for us food allergic parents.  There’re almost always dairy, egg, and nut-free.  And, fresh tortilla chips are totally addictive!


2 Tbsp coarsely chopped red onion

1 Tbsp fresh lime juice

pinch of sea salt

1 garlic clove

1/2 small jalapeno pepper

1 ripe peeled avocado

(optional 1 Tbsp cilantro leaves)


Place first 5 ingredients in food processor; pulse 5 times or until finely chopped.  Add avocado; process until smooth.  Optional:  Sprinkle with cilantro.



You can buy pico de gallo (usually found in the precut/salad area of your grocery’s produce section).  Peel and mash avocados.  Add desired amount of pico de gallo and a pinch of salt. Squeeze in a little fresh lime juice and stir.  Ready to be devoured!

Serves about 4.


Halftime Hummus

Hummus is off-limits to those with a sesame seed allergy like my son.  The key ingredient, tahini, is sesame seed paste.  So, if you’re ready, here’s an easy-to-prepare sesame seed-LESS recipe to try. Pair it with pita strips, chips or a crudite platter. Perhaps you (or, at least, your dip) will be the star of the halftime show!


1 can chickpeas, rinsed and drained

1 clove of peeled garlic  (or 1/4 teaspoon garlic powder if you don’t have the fresh on hand)

1/2 teaspoon cumin

1/8 teaspoon salt

Canola Oil


Mix everything except oil in a food processor until chickpeas are chopped fine.  Drizzle in oil through the chute while processing until the mixture holds together (or other desired consistency).  Water can be substituted for up to half the oil for a lower fat version.


Eat with carrots, pretzels, pita, or tortilla chips.  Enjoy!

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