This will be a big weekend for football fans. Some of you may be going to Super Bowl parties or just watching the game at home. Whatever your plans there is likely to a variety of Super Bowl food within your reach. With a little planning you can have healthy snacks and skip the Super Bowl food hangover. Today we will look at creating healthy snacks that everyone will enjoy.
Did you know…?
- Jerry Rice holds the record for the most touchdown catches with eight.
- There has never been a Super Bowl that went into overtime.
- The Super Bowl is translated into 34 languages.
- The Lombardy trophy is made by Tiffany & Co.,weighs seven pounds, stands 21 inches tall and is worth $25,000
OK let’s get to the important stuff…the food!
GARLIC DILL SWEET POTATO FRIES
Everyone has had potato wedges at some time. I would bet most of the time it would have been with white potatoes. Increase the benefit using sweet potatoes with this unique flavor combination.
- 3 sweet potatoes
- ¼ cup duck fat, melted (or other oil such as olive oil, coconut oil, etc.)
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ⅛ teaspoon paprika
- 3-4 tablespoons fresh dill, minced
- Cut sweet potatoes in half lengthwise, the cut each half into 4-5 wedges.
- Place wedges in a bowl, cover with water and add ice, about 2 cups worth. Let wedges sit in ice for 30 minutes.
- Preheat over to 450 degrees.
- Remove wedges from water and pat dry.
- Place wedges back into a large, dry bowl. Add melted fat, garlic powder, salt, and paprika. Toss wedges to coat.
- Place wedges on a cooling rack on top of a baking sheet to help cook on both sides (if you don’t have a cooling rack, just cook on parchment paper lined baking sheet and flip half way through cooking).
- Bake wedges for 30-35 minutes until cooked through and browned.
- After cooked, let cool for 5 minutes then toss wedges in the bowl with fresh dill. I used the same bowl that I had first tossed the wedges in with oil, the oil helps coat the wedges a little more and keep the dill sticking to the wedges.
SPINACH ARTICHOKE DIP
Here is a classic. This version is dairy free and its so creamy that you won’t even miss the dairy. Have plenty of fresh veggies for dipping or make a flatbread with plantains or zucchini to serve.
- 1 14 oz can artichoke hearts
- 3 C tightly packed baby spinach, blanched
- 1/2 white onion
- 6 cloves garlic
- 5 thick slices of bacon
- 1/2 can of full-fat coconut milk
- In a high-walled skillet, bring 4-6 C water to a boil to blanch your spinach. This should only take about 90 seconds until the spinach becomes bright green.
- Pour into a colander and allow to drain with your artichoke hearts.
- Use food processor to finely mince your onion and garlic, as well as chop your bacon into small pieces.
- Sauté bacon in skillet on medium-low heat for 7 minutes, until the bacon begins to brown.
- While that is happening, use your food processor again to mince the artichoke hearts and spinach.
- Add in onion and garlic, and sauté for an additional 2 minutes until onion is translucent.
- Add in artichoke and spinach mixture and cook for an additional 2-3 minutes to allow flavors to mix.
- Remove from heat and allow mixture of bacon, spinach, artichoke, onion, and garlic to cool. Place in the refrigerator for an hour or two to speed the process.
- Add in 1/2 of the can of coconut milk, and set to chill for at least 30 minutes. This is still good at room temperature, but will become a little runny. If you can serve it up in a chilled bowl, you’ll be all set.
BABY PIZZA BITES
This recipe takes stuffed mushrooms to a whole new level. Use a ground meat of your choice and add things like spinach, carrots, onion to your meatball mix. You could also top these with a little cheese.
- 12 button mushrooms, wiped of any dirt and stems removed
- ½lbItalian sausage
- 1 egg white
- ¼-1/2 cup pizza sauce or no sugar added marinara sauce
- Heat oven to 400F.
- Wipe down your mushrooms and remove stems. Then place them stem side up on a plate.
- Throw yourItalian sausage in a bowl along with your egg white. Use your hands to combine it all together.
- Then make tablespoon size balls of the meat mixture and plop them into the cap of the mushrooms.
- Place on top rack of grill and cook for about 8-10 minutes or until sausage is cooked through.
- Top each mushroom and sausage cap with either hot or cold pizza/marinara sauce!
SPAGHETTI AND MEATBALL BITES
I think this is my favorite of the whole day. I love how these look. How much fun will your family have eating spaghetti with their hands?
- 1 medium spaghetti squash, cut in half lengthwise, seeds removed
- 1lb grass fed ground beef or ground turkey or chicken
- 1 (14oz) can tomato sauce
- 3 egg whites, whisked
- 1 tablespoon dried parsley
- 1 tablespoon dried basil
- 1 tablespoon dried thyme
- salt and pepper, to taste
- 1 tablespoon fat of choice (I used bacon fat)
- Preheat oven to 425 degrees.
- Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
- Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
- Add your ground beef to a large bowl and add ½ tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Combine.
- Make your ground beef into small bite-sized meatballs.
- Now place a large skillet under medium heat, add your fat then small meatballs.
- Then add your can of tomato sauce, extra herbs, and salt and pepper.
- After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
- While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to de-thread the squash.
- Turn oven down to 350 degrees.
- Place silicone cups in your muffin tin then add your spaghetti squash threads to eat silicone cup, pressing down in the middle of the cup for the meatball to sit.
- Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
- Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball.
- Bake for 18-20 minutes or until egg is completely cooked through.
- Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce!
SOUTHWEST TURKEY SLIDERS OVER SPICY AVOCADO SLAW
This avocado slaw will impress anyone. The dressing for this slaw is a basic guacamole. The crunch of the slaw with the turkey burger will be a very special thing to have any time.
FOR THE BURGERS
- 1lb ground turkey
- ¼ red onion, minced
- ¼ red onion, thinly sliced
- ½ poblano pepper, diced
- ½ red bell pepper, diced
- 1 teaspoon ground cumin
- ½ teaspoon ground red pepper
- salt and pepper, to taste
- 1 tablespooncoconut oil
FOR THE SLAW
- 1 small head of cabbage or bag of cabbage, chopped
- 2 avocados
- 1 tablespoon olive oil
- 1 teaspoon lime juice
- ½ teaspoon lemon juice
- 1 teaspoon ground cumin
- ½ teaspoon crushed red pepper
- salt and pepper, to taste
- First make your burgers
- Add all your ingredients for your burgers in a large bowl.
- Shape small burger patties.
- Heat up a large skillet under medium heat with a bit ofcoconut oil and add your sliders. Flip after about 3-5 minutes or when you see the sides of your sliders begin to turn a white color
- Now make your slaw
- Pull out your handy dandy food processor, add all your ingredients for the slaw other than the cabbage and pulse until smooth.
- Pour your avocado “mayo” on the cabbage and mix. Top off with a bit of salt and pepper.
- Place your cabbage on a plate and top off with your sliders!
It isn’t a party without nachos! Plantains are my new favorite fruit because they can be used in so many different ways. Plantains are a relative of the banana. One of the differences is that bananas are eaten raw and plantains are generally cooked before eating. They are high in potassium and magnesium and help digestion and immunity. Who knew you could get all of these benefits from nachos? You just have to use the right chip. (I’ll highlight plantains in a future blog.)
- 2 green plantains
- 1 tablespoon coconut oil, melted
- 2 teaspoons coconut oil
- 1/2 medium onion, minced (about 1/2 cup)
- 3 cloves garlic, minced (about 1 tablespoon)
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon dried oregano leaves
- 1/4 teaspoon cayenne pepper
- 3/4 teaspoon salt
- 1 pound ground beef
- 2 tablespoons tomato paste
- 1/2 cup chicken broth
- 2 teaspoons cider vinegar
- minced scallions
- jalapeño slices
- diced avocado
- shredded lettuce
- chopped tomato
- fresh lime juice
- Preheat oven to 350F. Cover two large baking sheets with parchment paper and set aside.
- Prep the plantains. Cut off both ends of the plantain, then with the tip of a sharp knife, make shallow slits lengthwise along the skin. Use your fingers to pry off the strips.(If the plantain is green the skin will be hard to peel.) With a mandoline slicer on its thinnest setting, slice the plantains into coins. Use two wooden spoons to toss the slices in a large bowl with the melted coconut oil.
- Bake the plantains. Use four coins to make each “tortilla:” Lay them flat on the baking sheet with edges slightly overlapping and sprinkle with salt. While they bake, the natural starches make them stick together. Bake for about 30 minutes until very crisp and beginning to brown. Remove from the oven and sprinkle with additional salt, if you’re feeling it. Meanwhile…
- Make the taco meat. Heat the coconut oil in a large, non-stick skillet over medium heat, about 2 minutes. Add onion and cook until softened, about 7-10 minutes. In a small bowl, mix the garlic, chili powder, cumin, coriander, oregano, cayenne, and salt. Add to the onions and stir until fragrant, about 30 seconds.
- Crumble the ground beef into the pan and cook, breaking up the meat with a wooden spoon, until no longer pink, about 5 minutes. Push the meat to the side of the pan and drop in the tomato paste, frying until it darkens a bit, about 3 minutes. Add the chicken broth and vinegar; stir to combine. Bring to a boil, then reduce to simmer and cook, uncovered, 10 minutes, until the liquid has reduced and thickened. Add salt and pepper, to taste.5
- Dig in! Pile the meat on top of the plantain chips and top with your favorite garnishes.
MINI PEPPER NACHOS
Nachos version 2.0. Here is another idea for nachos where you can load up a nice crunchy mini pepper. If you want to go full caliente use medium to hot peppers as the base. Poblano and banana peppers would work as well. Fill with your favorite toppings.
- 2 small packages mini peppers (organic if possible) or one large package
- 1 pound ground turkey (or lean grass fed beef)
- ½ tsp. garlic powder
- 1 tsp. ground cumin
- 1 tbs. chili powder
- ½- 1 cup organic salsa
- pinch salt
- 2 tbs. chopped fresh cilantro
- ¼-1/3 cup shredded cheese (optional)
- Preheat the oven to 400F.
- Slice the peppers length wise, then remove the stem and seeds. Place on a baking sheet that has been lined with foil or parchment paper for easy clean up (spray with coconut oil to ensure they don’t stick – not required but recommended).
- Place peppers in the oven for 12 minutes.
- Place a large skillet over medium heat. Spray the skillet with coconut oil (or add ½ tbs. coconut oil and allow to melt). Add ground turkey and allow to cook through, breaking up the turkey into small pieces.
- Cook about 7 minutes, until no longer pink in any place.
- Add the garlic powder, cumin, chili powder, organic salsa and pinch of salt. Allow to cool slightly while waiting on peppers to finish.
- Stuff the peppers with a small spoon once they come out of the oven. Top with grated cheese (optional) or just sprinkle with chopped fresh cilantro.
- If you add the cheese, turn on the oven’s broiler. Place the nachos under the broiler for 2 minutes (use foil to line the baking sheet with if you are going to use the broiler).
- Serve hot or at room temperature.
PALEO LEMON BROWNIES
It’s now time to look at a few sweets. If you like lemons you’ll love this brownie. Use these good ingredients and play around with the amount of honey. If you like it tart, reduce the honey amount. All I can say is “YUM!”
For the brownie
- 1/4 cup almond flour
- 1/4 cup arrowroot flour (or tapioca flour)
- 1/4 cup coconut flour
- 1/3 cup honey
- 1/4 teaspoon salt
- 1/2 cup butter
- 2 eggs
- 2 1/2 teaspoons lemon zest
- 2 Tablespoons lemon juice (juice of half a lemon)
For the glaze
- 2 Tablespoons coconut oil
- 2 Tablespoons honey
- 1 teaspoon lemon juice
- 1 teaspoon lemon zest
- Pinch of salt
- Put everything together in a food processor andblend until smooth and creamy. An electric mixer would also work.
- Lightly grease an 8×8 baking dish.
- Take a piece of parchment paper and get it wet. Now crinkle it up into a ball and squeeze the water out (this makes it very pliable). Lay the parchment paper into the baking dish and mold it in.
- Lightly grease the parchment paper.
- Pour the batter into the dish.
- Bake in a pre-heated 350 for 25 minutes or until set.
- Remove and let cool while you make the glaze.
- To make the glaze, again dump all the ingredients into the food processor and quicklyblend until creamy.
- Spread over the top of your cooled brownies.
- Simply lift the whole pan of brownies out by lifting the parchment paper out of the pan.
- Slice into squares and enjoy!
PEANUT BUTTER ENERGY BITES
Feel free to use the nut butter of your choice. Any would work well. You could also use a seed flour in place of the oats. Grind up sunflower, flax, or pumpkin seeds as a replacement. Chocolate is involved so you know it will be good no matter what else is involved.
- 1 cup (dry) oatmeal (can also use steel cut)
- 2/3 cup toasted coconut flakes
- 1/2 cup peanut butter
- 1/2 cup ground flax seed
- 1/2 cup semisweet chocolate chips (or vegan chocolate chips)
- 1/3 cup honey
- 1 tablespoon chia seeds
- 1 teaspoon vanilla extract
- Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.*
- Once chilled, roll into balls of whatever size you would like. (Mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
- Makes about 20-25 balls.
You can whip up this easy recipe in no time. Chocolate lovers, this one is for you! Feel free to use any nut you wish. Other ingredients that would be nice include, cinnamon, coconut flakes, or cayenne.
- 1 1/2 cups raw walnut halves
- 1/4 cup cocoa powder
- 1 teaspoon vanilla extract (alcohol free, if you prefer)
- 1/4 teaspoon fine sea salt
- 1 cup soft dates, pitted (about 10 Medjool dates)
- 1 tablespoon water
- Additional cocoa powder, for coating (optional)
- In a large food processor fitted with an “S” blade, grind the walnuts into a fine meal. Add in the rest of the ingredients, and process again until a sticky, uniform dough is formed. Scoop the batter by heaping tablespoons onto a plate or baking sheet lined with parchment paper, to prevent sticking. Roll the balls between your hands, and roll them in cocoa powder, if desired.
Try these recipes for a healthy snack this weekend or any time. You don’t have to give up the things that you love. By changing a few ingredients you can fuel your body with real food and still enjoy the pleasure that food brings. I promise you’ll notice a difference, even if you think you feel good now. Who doesn’t want more energy, better sleep, and over all wellness? You can improve all of these things with your food choices.