4 Super Suggestions & Recipes for Super Bowl Sunday

POSTED BY nutritionallyfit | Feb, 02, 2016 |

 

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Any plans for super bowl Sunday? Best to get yourself an offensive strategy! This number may sound daunting but the average American consumes 1200 calories and 50 grams of fat just from snacking and drinking alcohol during the big game. According to the USDA, super bowl Sunday is second only to Thanksgiving Day in the number of calories consumed in one day. If you’re looking to spend super bowl Sunday guilt free follow these simple guidelines.

  1. Get Active!

Before you plop yourself on the couch and gaze at the t.v set for hours get outside and go for a walk, jog or a hike, no excuses with our beautiful California weather.

  1. Drink lots of water

Drinking water will keep you full and prevent you from overeating or drinking too much of those alcoholic beverages. Sparkling water with a twist of lime feels and looks like an alcoholic beverage without all the calories and buzz.

  1. Try something new
  • Swap out ground beef this year and make turkey chili
  • Serve grilled chicken skewers instead of chicken wings
  • Make a healthy seven layer bean dip
  • Try a tasty reduced fat spinach artichoke dip
  • For dessert, make fruit kebabs by using a wooden skewer to thread together small pieces of pineapple, strawberries, blueberries, mango and kiwi
  1. Eat in moderation

Don’t over-do the eating. Even consuming large amounts of only healthy foods isn’t good for you. When putting food on your plate, choose a dessert size plate to control your portions, and keep your drinks limited to 1-2.

Recipe Ideas

Turkey Chili

Description:  This will take you less than an hour to prepare and cook, and each serving contains only 300 calories, 6 grams of fat, 39 grams of carbs, and a whopping 23 grams of protein. In addition to the punch of protein, the kidney beans are a good source of Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium.

Prep Time: 15 minutes

Cooking Time: 30 minutes

Yield: 8 servings

Serving Size: 1 bowl

Ingredients:
1 pound ground turkey

1 onion, chopped

2 cups water

2 large chopped tomatoes

1 (16 ounce) can canned kidney beans – drained, rinsed, and mashed

1 tablespoon garlic, minced

2 tablespoons chili powder

1 1/2 teaspoons olive oil

1/2 teaspoon paprika

1/2 teaspoon dried oregano

1/2 teaspoon ground cayenne pepper

1/2 teaspoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground black pepper

Instructions:

  1. 
1. Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until brown.
  2. Stir in onion, and cook until tender.
  3. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic.
  4. Add chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper.
  5. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

 

Spinach,  artichoke dip

Description:  Rather than snacking on high salt, high fat nutritionally-lacking ranch dressing and potato chips, why not get some nutrition in your dip with this easy, tasty spinach and artichoke dip. One serving has 190 calories, 6 grams of fat, 25 grams of carbs, and 9 grams of protein. Plus, you’ll be getting a significant amount of Vitamin A, Vitamin C, and Vitamin E from the spinach, and a decent amount of folic acid and fiber from the artichoke hearts.

Prep Time: 10 minutes

Chilling Time: 6 hours in the refrigerator

Yield: 12 servings

Serving Size: 3 pita triangles with dip

Ingredients:

1 (10 ounce) package frozen chopped spinach, thawed and drained

1 (14-ounce) can artichoke hearts, drained and chopped

1 (16 ounce) container nonfat plain Greek Yogurt

1 cup light mayonnaise

1 green onion (diced)

6 whole wheat pitas (cut into triangles – 6 triangles per pita)

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Instructions:

Prep:

Artichoke Hearts – drain and chop

Spinach – thaw, chop and drain

Green Onion – dice

Whole Wheat Pitas – cut into triangles (6 pieces each)

  1. Mix together mayonnaise, greek yogurt, onion, artichoke hearts, salt, pepper, and chopped spinach in a bowl.
  2. Chill in the refrigerator 6 hours or overnight.
  3. Pita bread triangles can be dipped in.

 

 

Seven- layer bean dip

Description: 7-Layer dips are fun, flavorful and fairly healthy. Refried beans are a great source of good source of Protein, Vitamin C, Magnesium, Phosphorus, and Potassium. You’ll also get potassium from the avocado – did you know that avocados contain more potassium than bananas? And you’ll get antioxidants such as Lycopene from the tomatoes. One serving has 240 calories, 11 grams of fat, 25 grams of carbs, and 12 grams of protein.

Prep Time: 30 minutes

Cooking Time: 5 minutes

Yield: 12 servings

Serving Size: 3 pita triangles with dip

Ingredients:
16-ounces refried beans, fat free

2 large tomatoes, diced

2 cups romaine lettuce, shredded

2 avocados, mashed well

1 cup non-fat sour cream

1 cup reduced fat cheddar cheese

2 ounces black olives

1 Tbsp lime juice

1 tsp minced garlic

¼ cup chopped white

non-stick cooking spray

2 whole wheat tortillas

Instructions:

STEP 1: Bake Tortilla Chips

  1. Preheat oven to 350 degrees.
  2. Slice tortillas into triangles (6 each).
  3. Place triangles on a baking sheet sprayed with nonstick cooking spray. Spray the tortillas with a light mist of nonstick cooking spray and a pinch of salt.
  4. Bake for five minutes or until crisp.
  5. Remove from the oven and immediately squeeze the juice of half a lime over the chips.

STEP 2 – Chop, Shred, Mince, and Dice:

  1. Chop onions
  2. Mince garlic
  3. Shred romaine lettuce
  4. Green onions chopped
  5. Dice tomatoes
  6. Chop black olives
  7. Shred Cheddar Cheese

STEP 3 – Make Guacamole:

Mix mashed avocado with lime juice, onion, garlic and salt (to taste).

STEP 4 – Create Dip:
1. Start by layering a dish with shredded romaine.

  1. Next layer with refried beans.
  2. Next layer in guacamole.
  3. Next layer in sour cream.
  4. Next layer in green onions.
  5. Next layer in diced tomatoes.
  6. Next layer in black olives.
  7. Finally, layer in shredded cheese.

Enjoy with the zesty baked tortilla chips!

 

 

Recipes from: www.livestrong.com

 

TAGS : family health fitness football Sunday Glendale Dietitian healthy Nutrition Sunday funday super bowl

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