Recipes

7 Healthy Superbowl Snack Ideas

According to the USA Today, Superbowl Sunday is right behind Thanksgiving day in “most calories consumed in 1 day”.  Yikes! To keep Superbowl Sunday from becoming Supercalorie Sunday (and Supersick Monday), I thought I’d scour the internet to find a few recipes that would make a great healthy addition to any Superbowl party spread.

1. Healthy Jalapeno Poppers (or this one too)

  • Each stuffed pepper only has 43 calories and 1 gram of fat.  And with ingredients such as garlic, parmesan cheese, and any other spices you want to add, you’re not sacrificing any flavor.

JalapenoPoppers_158_600

2. Crockpot Buffalo Chicken

  • This recipe is spicy & low in fat, and can be served on sandwich buns, whole wheat tortillas, or even with crackers.
  1. You’ll need: 3# bag of frozen chicken breasts, 1 bottle of Frank’s Wings Buffalo Sauce, & 1 packet Hidden Valley Ranch Dip mix
  2. Put frozen chicken, sauce, and ranch dip mix in crock pot
  3. Cook on low at least 6-7 hours
  4. Using 2 forks, shred chicken and return to crock pot
  5. Cook on low an additional hour

Buffalo Chicken

3. Lentil Sloppy Joes

  • Another recipe found on a fellow WordPress user’s site, and I immediately repinned it and can’t wait to try to make it myself.  Sounds packed with flavor, and just 1/2 cup of lentils provide 8 grams of fiber and 9 grams of protein!

lentil sloppy joes

4. Strawberry Mango Salsa

  • Well, first off, the photo looks delicious. Secondly, since most food you’ll find at a Superbowl party is going to be meat-chips-dip type food, I think adding a fruit salsa to the mix would be a welcome addition for those that are looking for something a bit lighter and fresher in taste…and it probably will go fast!  Serve it alone or with pita chips.

strawberry mango salsa

5. Spinach Dip with Veggies in Baguettes

  • Not just your typical veggie tray! This display is a fun way to serve veggies at any party. And no party is complete without at least 1 vegetable tray/dish.

veggies

6. “Healthified” Greek Layer Dip

  • This dip is similar to the traditional Mexican 7-layer dip, but instead of all the guacamole, sour cream, and shredded cheese, you’ve got ingredients such as fat-free Greek yogurt, hummus, cucumber, kalamata olives, green onions, and feta cheese which mesh together to create a Greek masterpiece worthy of any pita bread or pita chip in sight.

Greek layer dip

7. “Oklahoma Caviar” Bean Salad

  • Throw together tomatoes, jalapeno, fresh cilantro, green onions, garlic, green chilis, black-eyed peas, pinto beans, black beans, Garbanzo beans, and Italian dressing to create this fresh-tasting, delicious, high-fiber “caviar” to be served with chips.

Any other recipes you’d include on this list? And let me know if you try any of these recipes, in the comments below. Have a great Superbowl Sunday!

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Walnuts in a Nutshell

Walnuts

Looking to incorporate a healthy snack or a new source of healthy fats into your diet? Why not add walnuts to your next grocery list.  A serving of walnuts (1 ounce, or about 14 halves) are rich in antioxidants and are an excellent source of ALA, an omega-3 fatty acid found in plant sources.  In fact, they are the only nut that contain omega-3s!  Walnuts are healthy for your heart and have anti-inflammatory benefits (hello, happy joints and skin!).  Plus, they provide a concentrated source of energy for anyone who is physically active.

1 oz walnuts provide:

  • 185 calories
  • 18.9 g fat
  • 1.7 g saturated fat
  • 13.4 g polyunsaturated fat
  • 2.5 g monounsaturated fat
  • 125 mg potassium
  • 3.9 g carbohydrate
  • 1.9 g fiber
  • 4.3 g protein
  • vitamins & minerals such as vitamin B-6, vitamin E, copper, folate, iron, magnesium, manganese, phosphorus, thiamin, and zinc

Vegetarian Walnut Burgers

  • 1 1/3 cup shelled walnuts
  • 4 slices of whole wheat bread, toasted
  • 1 red onion, finely chopped
  • 2 eggs, beaten
  • 2 oz Gorgonzola, crumbled
  • a handful of chives

Grind the walnuts in a food processor. Add the bread and process again. Add the remaining ingredients and process to form a firm mixture. Shape into 1/2-inch patties. Bake in a preheated oven at 375 degrees F for 25-30 minutes until crisp, then serve.

(Recipe from The Top 100 Fitness Foods by Sarah Owen, 2009)

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Crockpot Chicken Tortilla Soup

This Thanksgiving I have a week off from rotations and I have used some of that time to try out some new recipes. One of these is crockpot chicken tortilla soup.  I made it last Saturday, but it serves 8, so 6 days later I’m still eating it! Thankfully it is tasty, spicy, and can be served in a variety of ways– shredded cheese sprinkled on top, served with corn tortilla chips, it’s all good!

Ingredients:

  • 1 pound frozen chicken (shred near end of cooking time)
  • 1 (15 oz) can diced tomatoes (I chose one with onions & green peppers in it as well)
  • 1 (10 oz) can enchilada sauce (red or green, I went with red)
  • 1 medium onion, chopped
  • 1 (4 oz) can chopped green chile peppers
  • 2 cloves garlic, minced
  • 3 (14.5 oz) cans chicken broth (I used 1 can chicken broth, 1 can vegetable broth, and 1 can water, because that’s what I had)
  • 1 tsp cumin
  • 1 tsp salt
  • 1/4 teaspoon black pepper
  • 1 (10 oz) package frozen corn
  • 1 can (14.5 oz) black beans, rinsed
  • Sprinkle of cilantro (I had some dried cilantro I wanted to use up)

Cook on low for 6-8 hrs, or on high for 3-4 hours. Make sure to shred the chicken towards the end of the cooking and then add back in. Makes about 8 2-cup servings.

Add everything in, let cook 4 hrs on high

Finished product, voila!

 

Nutrition Facts:

  • 163 calories
  • 2 g fat
  • 35 mg cholesterol
  • 800 mg sodium
  • 665 mg potassium
  • 20 g carbs
  • 4.5 g fiber
  • 18 g protein
  • 20% Vitamin A
  • 13% Vitamin C
  • 4% Calcium
  • 11% Iron

Original recipe found here.

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Tis the Season for Pumpkin Rolls

My favorite fall food item that I love around the holidays is pumpkin. Even if I don’t eat it, I just like seeing jack-o-lanterns around Halloween and festive pumpkin centerpieces around Thanksgiving.  Pumpkin pie, pumpkin soup, and pumpkin rolls are great as well.

Today I decided to try my hand at making a pumpkin roll. I had made one before during my junior year of college but that was quite a while ago.  The recipe list is pretty basic so the only ingredients I had to plan ahead for and buy were cream cheese and canned pumpkin.

I used the recipe on the back of the “Libby’s Pumpkin” can label. I actually really like using the recipes that come on the back of boxes and canned items, because I figure that company has a chef who has tried out dozens of recipes to find the exact one that they know is good, and that they know the average person can make. Any recipe that has made it onto a package has been thoroughly tested and is worth trying!

Cake:

  • Powdered sugar
  • 3/4 cup AP flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground cloves
  • 1/4 tsp salt
  • 3 large eggs
  • 1 cup granulated sugar
  • 2/3 cup pumpkin (NOT pumpkin pie filling)
  • 1 cup chopped walnuts (optional…and I chose to forgo this option)

Filling:

  • 1 pkg (8 oz) cream cheese, softened
  • 1 cup sifted powdered sugar (I didn’t sift it…)
  • 6 Tbsp butter or margarine, softened
  • 1 tsp vanilla extract
  • powdered sugar (for sprinkling on top of roll when finished, optional)

Spreading the batter on waxed paper (remember to grease both sides of the paper!)…Mine was 12.5 minutes at 375*F

Shake some powdered sugar on a clean, thin, cotton dish towel. You’ll use this to roll up the sheet cake with.

Flip the baked cake over onto the powdered-sugar-towel. Peel off the wax paper. Roll up in towel, and let cool.

When cooled, unroll and spread with the cream cheese filling. Roll back up, wrap with saran wrap, and stick it in the fridge. Mmmm…looks pretty good right now.

My finished product! Well, this is basically what mine will look like once it sets in the refrigerator. See now, isn’t that easy?

Detailed instructions can be found here. So please don’t be afraid of the pumpkin roll. Really, it’s super quick to make. Add cake ingredients in bowl, bake for 12-15 minutes, mix filling ingredients together…really it’s a quick and simple recipe that fits in with the season and is more impressive than your average muffins or quickbread.

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Healthy Recipe: Homemade Pumpkin Bread

Mmmmm….if there’s one thing I love baking, its quickbreads. They are super easy to make, freeze really well, are super customizable, and if you make them with vegetables and fruit, they can be somewhat guilt-free. 🙂 I have recipes I use for banana bread, chocolate-chip banana muffins, zucchini bread, zucchini-banana bread, and pumpkin bread.

Last week I decided to make some pumpkin bread, as I had nothing sweet in the apartment (!) and had some canned pumpkin on hand.

Here’s the recipe I used. I forget where I found the original, but I have tweaked it somewhat since, anyway:

Homemade Pumpkin Bread

  • 1 cup AP flour
  • 1/2 cup whole wheat flour
  • 1/2 tsp salt
  • 1 cup sugar
  • 1 t baking soda
  • 1 cup pumpkin
  • 1/2 cup olive oil
  • 2 eggs, beaten
  • 1/4 cup water
  • 1/2 tsp nutmeg
  • 1/2 tsp cinnamon
  • 1/2 tsp allspice
  • optional: 1/2 cup mix-ins, such as chopped walnuts, raisins, or white chocolate chips.

Makes: One 9x5x3 loaf pan (14 servings)

Ingredients all assembled

Step 1: Sift together the flour, salt, sugar, and baking soda.

Step 2: Mix the remaining ingredients (pumpkin, oil, eggs, water, and spices).

Step 3: Combine with the dry ingredients (don’t overmix).

Step 4: Pour into a 9x5x3″ loaf pan (pre-sprayed with cooking spray). Bake at 350*F for around 50-60 minutes until a knife poked in the middle of the bread comes out clean. This is usually around 55-60 minutes for me. Turn out of pan & let cool!

Soo great. It’s super moist thanks to the olive oil, sugar, and pumpkin, and I think it tastes great when you store it in a tupperware in the fridge and serve it a little chilled. But it’s also great served warm!

Nutrition Facts! Remember, this nutrition info is based on 1 slice, if you cut the loaf into 14 slices. If you slice your pumpkin bread into more slices, the calories will be less, and if you slice the bread into 13 or less slices, then the calories will be more than what is reflected below.

1/14th of the recipe (1 slice):

  • 187.2 calories
  • 8.7g fat
  • 1.3g saturated fat
  • 26.4mg cholesterol
  • 184.1mg sodium
  • 57.3mg potassium
  • 25.8g carbohydrate
  • 1.3g fiber
  • 14.9g sugar
  • 2.6g protein
  • 55.3% Vitamin A
  • and between 1-5% daily values for basically every other vitamin/mineral.

So the good news is that thanks to the pumpkin, we’ve got over half our percent daily value for vitamin A, from a single slice of bread! The other good news is, thanks to the heart-healthy olive oil, you have 7.4g of unsaturated fats and just 1.3g saturated fat. Someone on a 2000-calorie diet should be consuming 45-65g of total fat each day and no more than 15.5g of saturated fat each day, so pumpkin bread definitely can fit into a healthy diet.

And my favorite part– switching things up!

  • Try using 1.5 cups whole wheat flour, instead of a mix of both, and you’ll save 52 calories and add 11.2 g of fiber for the entire pan.
  • Try using brown sugar instead of white sugar, or use slightly more pumpkin…and eliminate a tablespoon or two of olive oil.
  • If you use liquid egg whites instead of 2 eggs, you’ll save 89.6 calories, eliminate 369.6mg of cholesterol, 2.8g of saturated fat, and 9.8g of total fat from the entire pan.
  • Don’t have allspice? Just use more cinnamon. The recipe uses 1.5 tsp of spices, so use whatever variety you think will taste good!
  • Not to mention any mix-ins…walnuts, chocolate chips, craisins, raisins, shredded carrots, shredded zucchini…whatever!
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