Superbowl Alternative Eating

A recent study from Pickwise revealed that the average American consumes up to 8,083 calories watching the Super Bowl (See Article).
Some people are even using the day to compete in the 20,000 calorie day challenge. Here’s one such video https://www.youtube.com/watch?v=oOop2bLiSFw
In an effort to stay healthy but still have tasty food for the Superbowl, I will share some healthy alternatives to the standard wings, pizza, chili, chips and dip, and the list goes on. Each day until the Superbowl, I’ll add another. So, check back here each day. 

Recipe #7 "Whiskey" Sour

I am super excited to share this recipe and normally I wouldn't say that about alcoholic drinks given their empty calories and other negative impacts, but guess what? This one is a non-alcoholic "mocktail." It's a whiskey alternative drink that tastes very much like whiskey and is only 10 calories!

Wouldn't it be great to have a few drinks and not have to worry about the drive home or how you'll feel the next morning, especially when the next day is a workday? Give this one a shot. This recipe comes from the maker of this particular whiskey alternative called Ritual Zero Proof

If you decide to have the real thing during the Superbowl, please drink responsibly.

INGREDIENTS

• 2 oz. Ritual whiskey alternative
• 3/4 oz. lemon juice
• 1/2 oz. simple syrup
• 1 egg white*
• Lemon slice or wedge

​DIRECTIONS
Combine all ingredients in an ice-filled shaker and shake until frothy. Pour into a cocktail glass and garnish with a lemon slice or wedge, if desired.

*If you don't want the egg white, you can substitute with one ounce of chickpea juice--also known as aquafaba

Recipe #6 Apricot-Glazed Chicken and Corn

For those of you that love a good bucket of fried chicken during the game, try this instead. This tasty chicken dish only takes 30 minutes to make and it's sweet and spicy goodness will quickly make it a family favorite. This recipe is brought to you by womansday.com.

INGREDIENTS

• 1/4 c. apricot jam
• 1/2 tbsp. fresh lime juice
• 1 tsp. hot sauce
• 1/8 tsp. red pepper flakes
• 4 small chicken legs, split (4 thighs and 4 drumsticks)
• Kosher salt and black pepper
• 4 ears corn, shucked
• Lime wedges, for serving

​DIRECTIONS

1. Heat grill to medium. In small bowl, combine jam, lime juice, hot sauce, and red pepper.
2. Season chicken with 1/2 tsp black pepper and grill, covered, turning occasionally, 20 min. Uncover and continue grilling, basting with sauce, until chicken is cooked through, 5 to 7 min. more.
3. Meanwhile, bring large pot of water to a boil. Cut each ear of corn into 3 or 4 pieces. Add corn to pot with 2 tsp salt and simmer until just tender, 3 to 4 min. Drain, transfer to platter, and serve with chicken and lime wedges.

YIELD: 4 Servings
​PER SERVING 500 calories, 19 g fat (5 g saturated), 51 g protein, 310 mg sodium, 33 g carb, 2 g fiber
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Recipe #5 Greek Pita Cups

This tasty finger food comes from Delish​.com.

INGREDIENTS

• 2 pitas
• 1 large container garlic hummus (17 oz.)
• 2 tbsp. extra-virgin olive oil
• 1/2 c. diced cucumber
• 1/4 c. chopped, pitted kalamata olives
• 2 tsp. chopped parsley
• 2 tsp. chopped dill
• 1 container crumbled feta cheese (about 3 oz.)
• 9 grape tomatoes, halved

DIRECTIONS

1. Preheat oven to 350 degrees F. Spritz cups of a muffin tin with cooking spray. Slice each pita into six slices, like you'd cut a pizza. Place each triangle in a muffin cup, pressing down gently so it forms a bowl-like shape.
2. Bake 5-7 minutes, or until lightly golden. Let cool for 10 minutes before removing. Fill each cup half-full with hummus.
3. In a large bowl, combine olive oil, cucumbers, olives, parsley and dill. Top each hummus cup with a spoonful of the cucumber mixture. Top each with a sprinkle of feta and a grape tomato half. Serve.

Calories: 218    Fat 12g    Saturated Fat 2g  Sodium 403mg   Carbs 21g   Fiber 4g   Protein 7g

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Recipe #4 Sweet Potato Nachos

Nothing needs to be said about nachos. They are NACHOS. Nachos are so good. Just thinking about them makes you want some, right? NACHOS! All that cheesy, meaty, crunchy goodness. Oh wait, cheesy equals saturated fat, meaty equals saturated fat, crunchy equals saturated fat and carbs. So, maybe they're not so good after all. Maybe they are the gateway food to heart disease. Don't be sad. There's an alternative. Sweet Potato Nachos. If you're worried about heart disease at all, rest a little easier, this recipe comes from the American Heart Association. Enjoy!

INGREDIENTS

• Cooking spray
• 3 medium sweet potatoes (about 1 pound), peeled and thinly sliced into 1/4-inch thick rounds
• 1 tablespoon olive oil
• 1 1/2 teaspoons paprika
• 1 teaspoon chili powder
• 1 teaspoon garlic powder
• 1/3 cup no-salt-added black beans, rinsed and drained
• 1/3 cup low-fat shredded Cheddar cheese
• 1/3 cup canned no-salt-added diced tomatoes, rinsed and drained
• 1/3 cup chopped avocado

INSTRUCTIONS

1. Preheat the oven to 425°F. Line two medium baking pans with aluminum foil. Lightly spray the foil with cooking spray.
2. In a large bowl, toss together the sweet potatoes, oil, paprika, chili powder, and garlic powder. Spread the sweet potato mixture in a single layer in the baking pans. 
3. Bake for 10 minutes. Using a spatula, turn over the sweet potatoes. Bake for 5 to 10 minutes, or until crisp. 
4. Remove the pans from the oven. Sprinkle the beans and Cheddar over the sweet potatoes. Bake for 2 minutes, or until the Cheddar melts.
5. Sprinkle with the tomato and avocado.

Recipe #3 Air Fryer Chicken Nuggets

Would you rather have chicken nuggets made out of who knows what parts of the chicken dipped in flour and deep fried in oil, or would you rather have homemade, chicken breast pieces breaded in italian bread and panko bread crumbs cooked without all that oil? If you choose the obvious, homemade version, it's another great idea for Superbowl food. This recipe comes from skinnytaste.com

INGREDIENTS

• 16 oz 2 large skinless boneless chicken breasts, cut into even 1-inch bite sized pieces
• 1/2 teaspoon kosher salt and black pepper, to taste
• 2 teaspoons olive oil
• 6 tablespoons whole wheat Italian seasoned breadcrumbs
• 2 tablespoons panko
• 2 tablespoons grated parmesan cheese
• olive oil spray, I used my Misto

INSTRUCTIONS

• Preheat air fryer to 400°F for 8 minutes.
• Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another.
• Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken.
• Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the basket.
• Lightly spray the top with olive oil spray then air fry 8 minutes, turning halfway. Until golden.

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Recipe #2  Air Fryer Bacon-Burger Bites

Everyone loves a good juicy burger on Superbowl Sunday, but given the statistics of an 8083 calorie day, is a burger the best choice? Usually high in fat, calories and carbs, there are healthier options like turkey burgers, salmon burgers, and veggie burgers. Another alternative is to go small and, cook in the air fryer and skip the bun with this tasty recipe. This recipe comes from skinnytaste.com

INGREDIENTS

• 2 lbs 90% beef
• 4 oz center cut raw bacon, minced
• 2 tablespoons yellow mustard
• 1/2 tsp kosher salt
• 1/2 tsp onion powder
• 1/4 tsp black pepper
• 1 head butter lettuce
• 30 cherry tomatoes
• 2-3 jalapeño sliced in 30 thin slices, optional
• 30 dill pickle chips or slices
• ketchup, mayo and/or yellow mustard , optional for dipping

INSTRUCTIONS
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1. Using your hands, gently mix together the beef, bacon, mustard, salt, onion powder and pepper.
2. Form into 30 (golf ball size) balls.
3. Preheat the air fryer 400F. Working in batches arrange burgers in a single layer.
4. Cook, flipping halfway to your desired doneness, 8 to 10 minutes for medium.
5. Place each burger on a skewers with lettuce, pickles and tomatoes and serve with dipping sauces.

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Recipe #1 - Broccomole

Wait!?!? Avocados are good for you, right? Yes, but they are also fairly high in calories and fat. Even though it's healthy fat, you still don't want to go over your recommended intake of fat per day. Broccoli is low in fat and calories.  In fact, you can eat the entire bowl of broccomole and still eat fewer calories, less fat and more protein than you would get from just a couple of servings of your standard guacamole.

​Bonus:  Broccoli is well known for its many health benefits. It helps fight cancer, strengthen bones improve heart health. It is truly one of the most nutrient dense foods you can eat.

Let’s face it. On Superbowl Sunday, people eat entire bowls of dip. So, let’s choose our dips wisely. This recipe comes from domesticfits. Pair it with some baked chips, Sunchips, whole wheat crackers, or vegetables. 

Broccomole Recipe
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Ingredients

• 3 cups chopped broccoli
• 1 jalapeno, chopped, seeds removed
• 2 tbs green onions
• 1 tsp olive oil
• 2 ounces fat free cream cheese (or silken tofu, goat cheese, sour cream, cashew cream, something creamy)
• 1/4 tsp chili powder
• 1 tbs cilantro
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp garlic powder

Instructions

1. Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
2. Drain broccoli very well.
3. Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.
4. Serve warm