WASHINGTON, January 31, 2015 – Super Bowl XLIX is all about the rivalry between the Seattle Seahawks and the New England Patriots, so don’t make it a battle between snack foods and your health.
Nava Health and Vitality Center writes:
The average American will take in at least 2,400 calories during the four-hour big game this Sunday, according to the Calorie Control Council, a low calorie food industry group. That adds up to more than 19 million pounds of chips and nearly 1 billion chicken wings, according to the Snack Food Association and the National Chicken Council respectively.
Ana Goldseker, Director of Nutrition at Nava helps football fans in serving delicious and healthful snack foods with the following tips and recipes to survive Super Bowl without the “food hangover.”
Some food suggestions from Ana include:
- Hummus and veggies
- Club soda with fruit, lemon or orange in it
- Organic Corn chips with homemade guacamole
- Snap Peas
- Trail Mix
- Homemade Popcorn
Substitute these healthier choices in your recipes:
- Sea Salt for white table salt
- Bragg’s Amino Acids for soy sauce
- Apple Cider Vinegar for white vinegar
- Butter for margarine
- Coconut milk for milk
- Coconut oil for vegetable oil
Enjoy the game and then join Ana on Communities Digital News Hour’s show PAIRED, Monday at 6:30pm EST when we will be talking about food de-toxing and getting back to health after a day of indulgence.
- What are some easy substitutes we can make in our recipes to make them healthier?
There are so many easy substitutes people can make in their usual recipes to make them so much healthier for you! When cooking anything that calls for vegetable oil, try using coconut oil instead.
Coconut oil has a higher smoking temperature and therefore won’t break down as much as you cook it, like vegetable and other oils can, which can be damaging to your body’s systems.
Instead of sour cream dip, use hummus. Sea salt is always a better choice than table white salt. Some other good switches are dates instead of refined sugar, apple cider vinegar instead of white vinegar, and butter instead of margarine.
- Chili, Nachos, Chips and Guacamole, Salsa — all standards – what do you suggest we can do to reduce not just the calories, but the negative additives we use in creating these foods
Get the organic, sugar free kind of each of these products. You can also easily make guacamole and salsa – homemade alternatives are so much healthier.
As far as chips, consider mixing in some crunchy vegetables in the mix. For example, you can use cucumbers to dip into humus, carrots in guacamole.
- Corn or Flour chips – does one have an advantage over the other?
Corn chips are better as the flour chips have gluten and sugar, which can wreak havoc on your digestive system.
- How can we offer delicious savory dips that don’t carry the caloric pack?
If you soak cashews overnight and then blend them, they make a great creamy base for dips. To the cashews, add a touch of sea salt, mustard and dill. Another option is to use hummus as a base and add in chunks of avocado or tomato. Makes a great dip!
- The football submarine sandwich – any ideas on how to make it delicious and healthful without making it boring?
Use whole real meats rather than “luncheon” meats. In other words, roasted turkey slices or turkey meatballs. Then, load on the vegetables to make it even more filling…that might mean shredded romaine, slices of tomatoes, thin slices of peppers. Get the flavor from the vegetables more than the sauces.
Use tomato sauce instead of ketchup and unsweetened mustard (yes, they put sugar in it, if you can believe it). Organic ketchup and mustard often does not have high fructose corn syrup or salts added. Read the label! Get real pickles, not the heat treated ones. Find these at a natural foods market
- Chicken wings – wow, we eat a ton of them. Any great ideas on making crisp and delicious chicken wings that won’t clog your system?
My baked chicken meatballs recipe along with my chipotle barbeque sauce recipe together are a great alternative to traditional wings.
Another option is to take chicken strips, dredge in egg and spices, coat with sesame seeds and then bake until crunchy. Both are so much healthier but still tasty!
Gluten-Free Chicken Meatballs
- 1 cup zucchini, chopped (about 1 zucchini)
- 1 cup carrots, chopped (about 2 carrots)
- 1/2 cup parsley, coarsely chopped
- 3 medium gloves garlic
- 1/4 cup blanched almond flour
- 1 egg
- 1 pound boneless skinless chicken breasts
- 1 tsp Celtic sea salt
- 1/2 tsp ground pepper
- 1/4 tsp chili powder
- Preheat oven to 350 degrees.
- In a food processor, pulse together zucchini, carrots, parsley and garlic.
- Add almond flour, egg and chicken.
- Then add salt, pepper and chili powder and process until thoroughly combined.
- Drop tablespoon sized balls of the chicken mixture onto a parchment lined baking sheet.
- Bake meatballs for 20 to 25 minutes and then serve.
Chipotle Barbeque Sauce
- 1/4 cup extra virgin olive oil
- 1 medium onion, chopped
- 6 to 8 cloves garlic, peeled and coarsely chopped
- 1 24oz. jar strained tomatoes
- 1/2 cup grade B maple syrup
- 1/2 cup apple cider vinegar
- 1 tbsp blackstrap molasses
- 2 tsp Herbamare or sea salt
- 1 to 2 tsp chipotle chili powder
- 1/2 to 1 tsp ground black pepper
- Heat a 3-quart pot over medium heat. Add olive oil and let it heat up for a minute, then add in onions.
- Saute onions in oil for about 10 minutes, or until very soft and golden brown.
- Add garlic and saute one minute more.
- Add remaining ingredients, stir, cover and simmer on medium-low heat for about 10 to 15 minutes, stirring occasionally.
- Remove from heat and transfer sauce to a blender and blend until smooth.
- Taste and adjust salt and seasonings to your liking, then serve.
Store any unused sauce in a glass far in the refrigerator for up to 10 days, or freeze for longer storage.
- How important is it to make sure water is an easy option for your guests?
A lot of what happens when one is at a social gathering is thoughtless eating. A lot of the times, this is just dehydration! Making sure there is water available at least will counterbalance “some” of the indiscretion.
- Salt – does it make a difference to choose sea salt? Do you have other favorite seasonings?
White salt is refined, purified and mixed with anti-caking agents to make it pourable. It is a poor source of flavor and an easy switch to make with sea salt. No one will even notice the difference.
I like “single” seasonings, like basil, thyme, garlic, green onion. I love squeezing lemon on top of vegetables and adding apple cider vinegar to olive oil for a great fresh dressing.
- How can you best food detox the day after?
Start the day with warm water and lemon. Make sure you are hydrating throughout the day. Dehydration can mask itself like a flu-like symptom.
For your first meal, make sure there are plenty of amino acids like a protein smoothie with water and fruit, or eggs with vegetables. Prepare yourself for being hungrier than normal, so travel with your snacks if you will be out of the house.
Eat bits of amino acids throughout the day whether that be more protein powder, humus or raw nuts.