Healthy Super Bowl Snackss

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Whether you have home field advantage or you're a visitor for the day, crowd noise won't have any effect on these Super Bowl party foods.

When it comes to snacking, choose healthy high-fiber options, such as guacamole, hummus, and whole-wheat pizza.

 

FIRST HALF

Set the tone right from the start with these tasty snacks:

1. HUMMUS

While this is easy to buy, it's also one of the easiest dips to make. Most prepared hummus is made with simple, natural ingredients: chickpeas, tahini, lemon juice and olive oil. Avoid dips and spreads made with sour cream, cream cheese and processed oils. If you want to make your own, this low-fat version is a good source of fiber:

1 16-oz. can of organic chickpeas

1/4 cup liquid from can of chickpeas

3-5 tablespoons lemon juice (depending on taste)

1 1/2 tablespoons tahini

2 cloves garlic, crushed

1/2 teaspoon salt

1 tablespoon extra-virgin olive oil

Drain chickpeas and set aside 1/4 cup of liquid from the can. Combine all ingredients except reserved liquid in a blender or food processor. Add the reserved liquid from the can of chickpeas. Blend on low speed until hummus is thoroughly mixed and smooth. Drizzle 1 tablespoon of olive oil over top and stir.

Place in serving bowl, and create a shallow well in the center of the hummus.

2. GUACAMOLE

Another guilt-free, nutrient-packed dip. Serve with sliced vegetables, baked tortilla chips, or baked pita chips.

SECOND HALF

3. BBQ CHICKEN WINGS

These are great grilled on the barbecue or baked in the oven. If you choose to barbecue, pre-baking the chicken in the oven first will ensure that the chicken is cooked through. The secret to these finger-licking wings is that they are coated in sauce before they are cooked and tossed in sauce after cooking.

20 whole chicken wings

1 cup barbecue sauce, divided

Preheat the oven to 350 F (180 C).

Wash the chicken wings and dry them well. Remove the wing tips, and split the wings into flats and drumettes if desired.

Toss the raw wings with 1/2 cup of the sauce and place them in a 9- x 13-inch lasagna dish in the oven.

If you're finishing the wings on the barbecue, bake for 30 minutes, then place on a preheated grill at medium heat until fully cooked and colored to your liking, about 15 minutes. For the oven method, bake for 45 minutes, then turn the oven to broil. Continue to cook until the wings are fully cooked and browned to your liking, approximately 10 to 15 minutes.

Remove the wings from the oven or barbecue, place in a large bowl and add the remaining 1/2 cup sauce. Toss until evenly coated. These wings are great hot or cold.

This recipe is courtesy of Jenny Lass and Jodi Bager, co-authors of the bestselling "Grain-Free Gourmet" cookbook series, which helps people with food limitations rediscover the joy of eating.

4. TOFU CHILI

A game staple, chili is easy to prepare, and it doesn't have to be loaded with cholesterol or fat. This heart-healthy tofu version is tasty and packed with spices. Add more kale if you like, making this an easy way to get your greens in, too!

2 tablespoons chili powder

1 teaspoon ground cumin

1 teaspoon paprika

1 teaspoon dried oregano

1 teaspoon salt

1 teaspoon sugar

1 14 oz. package of Nasoya or Azumaya firm or extra-firm tofu

1 tablespoon olive oil

1 onion chopped

1 carrot chopped

2 garlic cloves minced

1 red bell pepper chopped

1 28-oz. can crushed tomatoes

1 15-oz. can black beans, rinsed and drained

1 cup chopped fresh kale or 1 (10-oz.) package frozen chopped kale, defrosted and drained

1/2 cup sliced black olives (optional)

In a medium bowl, mix together the chili powder, cumin, paprika, oregano, salt, and sugar and set aside. Crumble the tofu into the bowl of spices and stir until the tofu is thoroughly coated with the spices. Set aside.

Heat the oil in a large heavy-bottomed pot over medium-high heat. Add the onion, carrot, and garlic and cook, stirring, for 5 minutes. Add the red bell pepper and cook, stirring for 5 minutes. Add the reserved tofu and cook, stirring for 5 minutes. Add the tomatoes, black beans, kale, and olives if using.

Bring to a boil, reduce heat, and simmer until the kale is tender, 2 to 7 minutes-the cooking time will take longer if you use fresh rather than frozen kale.

Season to taste and serve.

5. MEDITERRANEAN PIZZA

This is always a party favorite. Mediterranean pizza lets you get creative with toppings and crust. Kalamatas are some of my favorite olives. They're rich in iron, vitamin E and fiber and contain monounsaturated fat which helps increase your good cholesterol. The recipe is gluten free and egg free. So sit down without guilt and enjoy a slice of this pizza:

TOPPING INGREDIENTS

1 large red peppers, roasted

1 8-oz. jar artichoke hearts

8 oz. kalamata olives, pitted and sliced

8 oz. goat cheese

DOUGH INGREDIENTS

1 tablespoon dry yeast

2/3 cup brown rice flour

1/2 cup, plus 1 tablespoon tapioca flour

2 tablespoon powdered milk

2 teaspoons xanthan gum

1/2 teaspoon salt

1-1/8 teaspoon unflavored gelatin

1/2 teaspoon fresh oregano, minced

1 teaspoon fresh basil, minced

1/2 teaspoon fresh thyme, minced

1/4 teaspoon rosemary, minced

1/3 cup homemade chicken stock or water

1/2 teaspoon of honey

For topping: Preheat oven to 400 F and roast red peppers until skins are black. Remove peppers from their skin. (You can also use jarred roasted red peppers if desired.) Raise heat to 550 F. Julienne roasted peppers and set aside. Quarter artichokes and set aside. Slice kalamatas in half and set aside.

For gluten-free dough: Preheat oven to 550 F.

In medium bowl, blend all dough ingredients by hand and if the dough is too stiff, slowly work in more liquid.

Take dough and roll out thin, put on baking sheet. Put in oven and par-bake at 500 F until dough has blistered.

To assemble: Take out of oven and cover with goat cheese, artichoke, red peppers and kalamatas. Bake at 450 F until cheese is soft.

Recipe is courtesy of Lisa Odegard, a regular contributor to www.NaturallySavvy.com and a Savvy Chef.

6. SESAME CHICKEN BITES

Here's a delicious twist on chicken fingers. Sesame seeds are highly nutritious and add to the flavor of this unique chicken dish.

3 chicken breast halves

1/4 cup tahini

2 tablespoons toasted sesame oil (more if your tahini is thick)

2-3 tablespoons soy sauce (the light one works best; use more or less to your taste or use tamari sauce)

1 teaspoon sugar or honey

2 teaspoons minced fresh ginger

1/2 tablespoon hot chili oil

1 tablespoon vinegar

1 finely chopped scallion

Bring a large pot (8-12 cups) of salted water to a boil. Add 3 bone-in or boneless chicken breast halves. Cool until cooked through and no longer pink, 6 to 10 minutes (bones take longer to cook.) Remove from water and cool. Once cool, (remove bones if there) and shred into pieces.

Combine in a medium bowl tahini, toasted sesame oil, soy sauce, sugar or honey, ginger, hot chili oil, vinegar and chopped scallion.

Toss the chicken with the sauce in the bowl. Serve at room temperature topped with a hearty sprinkling of sesame seeds and/or seeded and sliced fresh cucumber.

BRANDS

If you're feeling pressured to deliver maximum flavor but aren't inclined to cook, score a touchdown with these Super Bowl-worthy brands from your local supermarket or natural foods store:

Nut Thins crackers

Mary's Gone Crackers

Dr. Kracker Flatbreads

Food Should Taste Good potato chips

Route 11 Sweet Potato Chips

"Dirty" Sour Cream and Onion Chips

Yogavive Yoga Chips

Rockin' Roll Gourmet Hippie Chips

Upaya Naturals Kale Chips

Oogave Natural Sodas

All of these yummy foods are guaranteed to be a Super Bowl hit.

 

Lisa Tsakos is a Registered Nutritionist and a regular contributor to NaturallySavvy.com

 

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