By: Dr. Keith Kantor
Super Bowl Sunday is the second highest calorie consumption day after Thanksgiving. We tend to mindlessly munch on foods that are high in calories and empty in nutrition. You can still have a tasty Super Bowl spread complete with appetizers, main course, cocktails and dessert. Avoid processed and fried foods like chips, cheese dips, battered wings, French fries, etc. Instead grill your food, make sure there are fruits and vegetables involved.
Starting out with a tasty appetizer that is packed with flavor and not fried or loaded with heavy calories like cheese. This bruschetta is loaded with tomatoes, fresh herbs and healthy fats from olives. There is a portioned controlled amount of goat cheese to keep the hearty appetites satisfied.
Fire Roasted Tomato and Olive Bruschetta
Recipe modified and picture from our friends at www.bettycrocker.com
1 can (14.5 oz) organic fire roasted diced tomatoes, drained
¼ cup pitted kalamata olives, quartered
¼ cup coarsely chopped drained roasted red bell peppers (from a jar or roasted in oven)
2 tablespoons chopped fresh basil leaves
1-tablespoon extra-virgin olive oil
½ cup soft goat cheese (4 oz)
24 slices (1/2 inch thick) wheat baguette (about 8 oz), toasted
1-2 tbsp. balsamic vinegar
- In medium bowl, mix tomatoes, olives, roasted peppers, basil and oil.
Spread goat cheese onto toasted baguette slices. Top with tomato mixture. Drizzle with balsamic. Serve immediately.
Football Field Guacamole Dip
Having a football themed appetizer for your Super Bowl party is a must! This appetizer is not only a conversation piece but it is actually a healthy treat, rich in both heart healthy omega 3 fatty acids from the homemade guacamole, and antioxidants from the vegetables. Serve this dip alongside fresh cut vegetables like cucumbers, bell peppers, and/or carrots in addition to traditional corn chips.
Adapted from our friends at Hamilton Beach ®
- For a small crowd cut recipe in half
1 jar or container of your favorite cheese dip
1 container of your favorite salsa
10 small pretzel sticks
10 green olives
10 black olives
20 baby carrots
¼ c mustard
1/3 c sour cream
1 miniature sausage
1 Tbsp. chocolate chips
For homemade guacamole…
5 ripe avocados
2 jalapeno- seeded and chopped
½ red onion chopped
½ c chopped fresh cilantro
2 tsp. garlic
Juice of 1 lime
Dash of sea salt to taste
- To make it, use aluminum foil or parchment paper to create three sections in a large 9×13 rectangular serving dish. Fill the center with guacamole (see recipe) and the ends with salsa and cheese dip, creating the outline for a field and two end zones. Then, fill a piping bag, (or simply fill a plastic sandwich bag and snip the corner off and use as a piping bag) with sour cream to create the lines on the field. Don’t forget to make a line where the field and the end zones meet.
- To make the football, use a miniature sausage and lines and laces were drawn on with sour cream. * Bonus tip place leftover sausages in small crock-pot with your favorite barbeque sauce and salsa 3:1 ratio for another appetizer option.
- To make the football players, you need olives (green and black) and baby carrots. Use a small knife to trim the olives into the shape of a helmet and gently press them onto the end of a baby carrot until they are secure. Optional: use a piping bag (or homemade version) of mustard to draw a face mask onto each carrot. When you have the teams assembled, you can start placing them on the field.
- The goalposts are made with pretzel sticks. White or dark chocolate is the perfect edible glue to hold them together; just melt a few morsels in the microwave until they begin to soften. Let the goalposts dry for about ten minutes on wax paper, then add them to the field.
- For guacamole- place peeled and seeded avocados, chopped red onion, jalapeno (remove seeds if you do not like too spicy), cilantro, garlic and lime juice in food processor and blend till smooth, it’s okay to be a little chunky texture.
- And there you have it! Your very own delicious mini football game for your party.
This is a high fiber and protein main course that can be served with all of the fixings. The best part about making chili as the main course is it can be made ahead of time and kept warm in the crock pot so no one has to miss any of the game.
Black Bean Tomato Chili
*photo credit www.eatingwell.com
1 pound lean ground beef or turkey meat
1 whole chopped onion
3 Tbs. chili powder
3 Tbs. cumin
3 Tbs. paprika
1 tsp. garlic powder
3 28 oz cans diced tomatoes
1 28 oz can black beans rinsed and drained
Sliced avocado or guacamole
Organic corn chips
Shredded cheese (keep portions 1oz or less)
- Heat 1 Tbs oil in large pot over medium heat.
- Add onion, chili powder, and cumin powder
- Stir occasionally so onion doesn’t burn
- Add one-pound ground lean meat and cook until no longer pink
- Add tomatoes and beans
- Stir and continue to heat for approximately 1-hour
- Add additional seasoning if desired
Grilled Buffalo Wings
2 lbs Chicken wings
½ c hot sauce
1 tbs. butter
black pepper to taste
Grill wings till done
Heat hot sauce, black pepper and butter
Toss wings in sauce and serve immediately
These meatballs are great for both kids and adults. Sometimes parents feel like all their kids do is eat processed meats or they over do the carbohydrates. These meatballs are a tasty way to get them to have some protein that they will not refuse!
1 lbs. ground beef or turkey
Pinch of sea salt
½ tsp. black pepper
1 minced garlic clove
1 tsp. fresh ginger (if you only have dry ginger that can work too)
1 tablespoon reduced sodium soy sauce or tamari
2 tsp. 100% maple syrup or local honey
2 Tbs. canola, grape seed or safflower oil
Your favorite Asian dipping sauce (peanut, hoisin, etc.)
- Combine all ingredients and roll into balls, bake, grill or pan-fry till they are cooked all of the way through.
Serve alongside sautéed veggies and your favorite Asian dipping sauce.
Lime Chicken Skewers:
This is another great heart option for those guest who are looking for the meat. This will satisfy the appetite due to high protein content.
3/4 c soy sauce
1/4 c raw honey
2 Tbs. olive oil
Juice of 2 limes
4 cloves garlic
4 Tbs. Sriracha sauce (can be found in grocery store near the Thai sauces and spices)
Red pepper flakes (optional for extra heat)
1/4 c chopped cilantro (and extra for garnishing)
2 lbs. cubed boneless skinless chicken breast
- Combine all ingredients and whisk in bowl, add cubed chicken and marinade in fridge for at least one hour.
- Skewer chicken cubes and boil the remainder of the marinade for 15 minutes
- Grill on medium heat for 6-8 minutes or until juices run clear
- Baste chicken skewers with marinade and brush.
- Parmesan Zucchini Baked Fries
- A perfect way to substitute fries with vegetables and no deep fryer. Kids tend to gobble these up. Have them along side the buffalo wings and enjoy!
zucchini, quartered lengthwise
1/2 cup freshly grated Parmesan
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon garlic powder
Kosher salt and freshly ground black pepper, to taste
2 tablespoons olive oil
2 tablespoon chopped fresh parsley leaves
- Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
- In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.
- Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.
- Serve immediately, garnished with parsley, if desired.
People enjoy watching them game with a cocktail, try this no sugar version of the mojito for your guest. We tend to go way above our recommended sugar consumption with cocktails, enjoy this low sugar option and your insulin levels will thank you!
- 6-8 oz sparkling water (optional flavor)
- 1 oz. white rum
- Juice from half lime
- Stevia to taste (optional)
- 2-4 fresh mint leaves
Directions: Mix as cocktail over ice and serve immediately.
Chocolate Covered Strawberries
photo credit *www.foodnetwork.com
A preservative free dessert that is portioned controlled. Incorporating Chocolate with fruit is a great way to have a fun bite sized dessert. These can also be made way ahead of time and brought out in the 3rd quarter!
1 container fresh strawberries washed
1 c dark chocolate chips
1 tbsp. coconut oil
Line cookie sheet with parchment paper
Heat chocolate chips and coconut oil in double boiler or microwave till melted approximately 60 seconds. (Be careful not to burn)
Dip berries into chocolate and lie on lined tray and refrigerate for 30-60 minutes till chocolate hardens.