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Healthier Food Options for the Super Bowl

February 01,2019 / 0 Comments / Healthier Food Options for the Super Bowl

Superbowl Sunday is almost here and we are all ready to settle in for the Big Game and get some great foods to snack on. We scoured the internet to find some healthier versions of classic Super bowl fare, and here are some recipes and ideas we found, and even though you may not be a huge football fan, chances are you will be watching at least some of this big game and having some of the Super Bowl fare as well.  Football viewing usually comes along with chicken wings, chips, dips and plenty of beer. In fact, the average calorie consumption during the big game is a whopping 1,236.  Below you will find some recommendations on how to make this year’s Super Bowl Party a lot healthier and easier on your waistline.

Instead of Fried Chicken Wings

These rack up about 200 calories per wing. Eating fried foods has been proven to increase the chances of inducing heart attack, with its tendency to raise bad-cholesterol levels while lowering the good ones. Plus, both the traditional ranch dressing and bleu cheese dressing that typically accompanies chicken wings are full of empty calories.

Opt for: Spicy BBQ Cauliflower Wings

For a meat free option, Cauliflower “Wings” are a nice option.

Ingredients:
1 cauliflower head, cut into florets
1 cup almond milk
1 cup whole wheat pastry flour
1 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon paprika
2 tablespoons nutritional yeast flakes
A pinch of black pepper
3/4 cup BBQ sauce
1/4 cup Sriracha

For the Cashew Dipping Sauce:
3/4 cup raw cashews, soaked for a few hours
1/2 a lemon juiced
1 teaspoon apple cider vinegar
A pinch of sea salt
3-4 tablespoons water

Preparation:
To Make the Spicy BBQ Cauliflower Wings:
1. Preheat oven to 450°F.
2. Line a baking sheet with parchment paper.
3. In a mixing bowl, whisk together the almond milk, whole wheat pastry flour,
and spices.
4. Cut up the cauliflower heads into florets, and place the pieces in the mixture
and coat them thoroughly.
5. Spread the cauliflower on the parchment lined baking sheet and cook it for 20
minutes.
6. While the cauliflower pieces are cooking, mix together the BBQ sauce and
Sriracha.
7. Once the cauliflower florets are golden brown, coat them with the BBQ sauce
mixture and cook for an additional 5 minutes.
To Make the Cashew Dipping Sauce:
1. Place all ingredients in a blender and blend them until they are smooth.
2. Store them in the refrigerator until you are ready to eat.

Instead of Fries or Regular Tortilla Chips

Most of tortilla chips are made with non-organic corn, which means you are eating plenty of harsh ingredients, such as synthetic and carcinogenic pesticides and herbicides, and toxins like hexane and ractopamine.

Opt for: Oven-Baked Sweet Potato Tots with Jalapeno Garlic Ranch Dipping Sauce 

Whether it’s a party appetizer, fun snack, or a salty craving that you just can’t ignore,
these tots are kid-friendly and seriously addicting. Double the batch and freeze half so
you can defrost these in a pinch for a comforting, quick on-the-go snack.

Ingredients:
Sweet Potato Tots:
3 medium sweet potatoes
1 teaspoon cinnamon, divided
1/2 teaspoon kosher salt, divided
1/4 cup almond meal
3/4 cup panko bread crumbs
2 egg whites
Cooking spray

Jalapeño Garlic Ranch Sauce:
1/2 cup 2% Greek yogurt
3 tablespoons low-fat buttermilk
2 tablespoons low-fat mayonnaise
1 tablespoon Dijon mustard
1 garlic clove
1 jalapeño pepper, seeded
2 tablespoons fresh chives
2 tablespoons fresh parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions:
1. Preheat oven to 400°F.
2. Pierce sweet potatoes with a fork several times. Bake sweet potatoes on baking sheet
lined with foil until soft, about 45-55 minutes. Let cool.
3. Remove skin from sweet potatoes and combine flesh with 1/2 teaspoon cinnamon
and 1/4 teaspoon salt. Let the mixture sit in fridge for 10-15 minutes.
5. In a bowl, combine almond meal, panko, 1/2 teaspoon cinnamon, and 1/4 teaspoon
salt. In a separate bowl, crack egg whites.
6. Roll about 1 tablespoon sweet potato mixture into a tot shape, douse in egg white
mixture, and roll in breading mixture. Place on an oiled baking.
7. Once all tots are on baking sheet, spray tots with cooking spray in order to achieve
even browning.
8. Bake at 400°F for 45 minutes or until they've reached desired crispiness, flipping
tots halfway through.
9. For the dressing, combine all ingredients in a food processor. Serve immediately.

Instead of Cheese Dip

Just half a cup of most cheese dips has about 250 calories, and there is about six to nine grams per ounce of fat, mostly saturated, which will clog your arteries… Most cheese dips also contain more sodium than necessary.

Opt for: Guacamole or Hummus

Guacamole is avocado based, and while avocado may be high in fat, it is the healthy kind that is essential for us to consume every day. Additionally, it is high in fiber, and vitamins B, E, and K. Avocados also have sixty percent more potassium than bananas!

Hummus also can be high in fat, but again it is the heart-healthy unsaturated kind. It also packs a good amount of protein and numerous essential vitamins and minerals. Just watch your serving sizes as these spreads are calorie dense.

Chunky Guacamole:

 Finely chop 1 small white onion and 1 serrano pepper. Mix with 1 cup torn cilantro, 3 diced avocados, the juice of 2 limes and salt to taste.

Instead of Hamburgers or Hot dogs

The detrimental effects of consuming red meat have been widely documented in recent years. It contains called a compound called carnitine, which has been found to cause atherosclerosis, the hardening or clogging of the arteries. It is also treated with ammonia gas to kill bacteria. Consuming red meat is not good news for tumor growth, as the hormones added to red meat increase cancer risk by attaching to specific hormone receptors on tumors.

Opt for: Turkey Sliders

Sliders make any burger night more fun, especially SuperBowl Sunday! Poblano chilies have a mild to medium heat that gives the sliders their heat.

Ingredients:
½ teaspoon ground cumin
½ teaspoon kosher salt
¼ teaspoon ground red pepper
1 pound lean ground turkey
1 cup shredded coleslaw mix, dry
½ cup shredded apple
1/4 cup canola mayonnaise
2 tablespoons fresh lime juice
1 small cucumber, cut into 1/4-in.-thick slices
8 (1 1/4-oz.) whole-wheat slider buns, toasted

How to Make It
Step 1
Preheat broiler with oven rack in upper middle position.
Step 2
Combine first 4 ingredients in a medium bowl. Divide and shape turkey mixture into 8 (2-inch) patties. Arrange patties on a baking sheet; broil 2 to 3 minutes on each side or until done.
Step 3
Combine coleslaw, apple, mayonnaise, and juice in a bowl. Divide cucumber slices over bottom halves of buns. Top evenly with turkey burgers, coleslaw mixture, and top halves of buns.

Or try this super easy version of Turkey Sliders:

Ingredients:
1 pound of extra lean ground turkey
1 egg white
½ small red onion, minced
½ teaspoon ground cumin
¼ cup minced, fresh cilantro
8 mini whole wheat dinner rolls

How to:
Whisk together the egg white, onion, cumin, and cilantro in a bowl. Add turkey and mix until blended. Shape turkey into about 3 inch balls (makes about 8), and cook on grill or stove top for about 6-8 minutes, or until well cooked. Place each slider on a whole wheat roll and top with lettuce, tomato, avocado, or any other veggies you want!

Enjoy the big game and have fun eating these healthier for you treats that won’t leave you with regrets the next day!

Unni Greene
C.S.N.S., C.M.T.