Everybody knows the best part of the Super Bowl, besides the commercials, is the food! Here are a few healthy and tasty recipes from our Lifestyle Coaches you can make for the big game.
HOMEMADE GUACAMOLE WITH BLUE CORN CHIPS
(Picture from puregoodness.net)
Avocados (3 to 5)
Sweet Onion (1/2)
Garlic Cloves (2)
Diced Tomatoes (1/2 cup)
Himalayan Sea Salt
Mash 3-5 ripe avocados in a bowl. Add thinly sliced 1/2 medium sweet onion, 2 diced garlic cloves, Himalayan sea salt to taste and optional jalapenos if you like spice. Mix in 1/2 cup diced tomatoes. Squirt juice from one lemon into the bowl and mix thoroughly.
Using blue corn tortillas will ensure that you are using non-GMO corn, and the avocados will give you some good fat for the day. Using citrus fruit is always a good idea, as it’s a natural fat burner.
(Picture from cdn.wellnessmama.com)
You can buy this already made from some stores, or add fruit juice for taste to water or coconut water kefir with sparkling water to add bubbles.
This is healthy because of the all-natural juice along with the good bugs from the kefir. The kefir is great for digestion and healing your gut! If you don’t want to buy it already made, are adventurous and wish to do it all yourself, here are the steps:
Quart Mason Jar
Glass bottles (You can get these at a homebrew store, reuse old wine or beer bottles, or you can simply store your soda in a mason jar in the fridge)
Water kefir grains (1-2 TBS)
Filtered water (NOT tap water — you’ll kill your kefir grains)
Sugar (1/4 cup) I use plain white organic sugar but you can use other forms of sugar such as Sucanat or palm sugar
Molasses (1 tsp) Only if you are using refined sugar. You can omit this if you are using Sucanat or palm sugar.
Half of an egg shell
- Fill the Mason jar 3/4 of the way full with filtered water.
- Add the sugar, optional molasses and rinsed egg shell. Stir or put a lid on and shake until the sugar is dissolved.
- Add the kefir grains.
- Leave on the counter or in a cupboard at room temperature for 1-3 days (Depends on the temperature in your home. The warmer it is, the faster the soda will ferment). You’ll know it’s ready when it’s nice and bubbly and the taste is only mildly sweet — not like sugar.
- Strain the kefir grains using the strainer, pouring the liquid into another quart mason jar. (Or if you only have one, pour into a bowl and then pour it back into the Mason jar.)
- Set the grains aside (or start a new batch of soda in a mason jar — following the instructions above). Discard the egg shell.
- Add to your soda batch whatever fruit flavorings you like. Use about 1/4 a cup frozen or fresh fruit. I have tried lemon, blueberry, raspberry, pineapple, figs and raisins. You could also use grapes, cherries, watermelon, ginger, mint, lime, grapefruit or combinations of any of the above. If you are using lemon, you might also want to add another tablespoon or two of sugar. This is not an exact science — be creative and see what appeals to you.
- Let ferment a few more days on the counter until it tastes just right and is nice and fizzy.
- Transfer to bottles using the funnel. Store in the fridge. If you want extra-fizzy pop, cap the bottles and leave them at room temperature for another day, then transfer to fridge.
Package of seaweed snacks or sheets
Fish of choice
Bragg’s Aminos or other all-natural soy sauce
Cube the fish and add the Bragg’s Aminos, mix well and place in the fridge. When it has chilled, take it back out, sprinkle with sesame seeds and serve immediately. I like to add sriracha sauce to mine, but that is up to you. Take a piece of the seaweed snack or sheet and grab the fish like a mini taco.
DARK CHOCOLATE-COVERED TREATS
Ingredients: (Use organic, if possible)
Dark chocolate (At least 70% cocoa)
Berries of your choice
Nuts of your choice
Spices of your choice
Try chocolate with different types of berries, nuts and spices, and by giving pre-made portions, people will naturally eat less of it.
Renaldo Wilson, Black Women for Wellness
TURKEY VEGGIE PINWHEELS
(Picture from georgesmarket.com)
1⁄4 cup finely chopped orange bell pepper
1/4 c finely chopped yellow bell pepper
3⁄4 cup packed small pieces baby spinach leaves, plus 1/3 c (stems removed)
3 whole wheat tortillas (8-inch)
3 ounces sliced cooked turkey
1⁄2 cup finely grated carrot
1⁄2 cup finely chopped grape tomatoes
1/2 cup Fat-Free Plain Greek yogurt.
1 ½ tsp dry Italian seasoning
Into 1/2 cup Greek yogurt, mix Italian seasoning, bell peppers and 1/3 cup packed small baby spinach leaves. Divide mixture into thirds. Spread divided mixture on tortillas to edges. Place ¼ cup baby spinach on each tortilla. Divide and place turkey, carrots and grape tomatoes in centers of tortillas. Roll tortillas tightly. Cut each into six slices.
HONEY ORANGE SIRACHI CHICKEN
(Picture from recipegirl.com)
3 lbs. raw chicken wings
- 5 tablespoon sesame oil
- 2/3 cup Sriracha sauce
- 1/8 cup raw, honey
- 1 tbsp. fresh orange zest (finely grate the peel of an orange to create the zest)
- Sea salt & pepper to taste
Set your grill or oven to 375F.
In a large, sealable plastic bag, add the contents for the marinade and mix together well. Taste the marinade and customize to your liking with the ingredients and sea salt & pepper; do not to add in more honey.
Add the chicken to the bag and marinate for at least 30 minutes. If you marinate it in the refrigerator, allow the chicken to settle in the marinade at room temperature before cooking.
Place the chicken on a baking sheet or on the grill. Bake for about 15-20 minutes until the juices from the chicken run clear. Flip the chicken halfway through so each side cooks for about 8 – 10 minutes. Use any leftover marinade to baste the chicken when
Kimberly Lovelady, Fundamental Health Solutions
SMOKY CHICKEN FINGERS WITH HONEY MUSTARD DIP
1/2 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup fat-free milk
1 teaspoon barbecue smoked seasoning (such as Hickory Liquid Smoke)
1/2 cup dry breadcrumbs
1/2 cup quick-cooking oats
2 teaspoons garlic and herb seasoning
2 pounds skinless boneless chicken breasts, cut into 2-inch strips
1/4 cup Dijon mustard
1/4 cup honey
- Preheat oven to 400º. Coat a large baking sheet with cooking spray.
- In a shallow dish, combine the flour, salt, and pepper. Mix with a fork to combine. In a separate shallow dish, combine milk and liquid smoke. In a third shallow dish, combine breadcrumbs, oats, and garlic seasoning.
- Dip chicken into flour, and turn to coat both sides; shake off any excess flour. Transfer chicken to milk mixture and turn to coat. Transfer to the breadcrumb-oat mixture, and turn chicken to coat. Place chicken on prepared baking sheet, and spray tops of strips with cooking spray.
- Bake 25 minutes, until chicken is cooked through and crust is browned.
- Meanwhile, in a medium bowl, whisk together mustard and honey.
Prepare these garlic-spiked nuggets and the dip up to 24 hours in advance, and refrigerate until ready to bake.
Prep: 10 minutes; Cook: 25 minutes.
Yield: 8 servings (serving size: 4 ounces chicken, 1 tablespoon dip)
Paula Green-Smith, Urban Health Resource
CASHEW-LESS VEGAN QUESO
(Picture from https://minimalistbaker.com/)
7-9 rounds of eggplant, sliced 1/4-inch thick (~half of a medium eggplant)
1.5-2 cups unsweetened original almond milk
2-3 Tbsp nutritional yeast (see instructions)
1/4 tsp finely minced fresh garlic (I used crushed garlic from Trader Joe’s)
1 tsp cumin
1 tsp chili powder
2 tsp cornstarch (optional for thickening | sub another thickener if desired)
1/4 cup chunky medium salsa, slightly drained (OR 1/4 10-ounce can of Rotel original diced tomatoes and green chilies)
Optional: Smoked paprika and hot sauce for added color and flavor upon serving.
- Slice your eggplant into thin rounds just under 1/2 inch (not quite 1/4 inch), then sprinkle both sides of the flesh with a little sea salt and arrange in a colander to help draw out some of the moisture and bitterness. Let set for 10-15 minutes, then rinse with cool water and thoroughly pat dry between two clean towels.
- Preheat oven to high broil and place an oven rack near the top of the oven. Arrange the dried eggplant rounds on a baking sheet lightly spritzed with non-stick spray and drizzle both sides of the eggplant with a little olive oil. Sprinkle with a very small amount of salt.
- Broil on high for 4-5 minutes on each side, watching carefully as to not let them burn. Flip at the halfway point to ensure even cooking. Once the eggplant appears tender and both sides have golden brown color, remove from the oven and wrap loosely in foil to steam.
- After a few minutes, unwrap and peel the eggplant skin away. It should come right off.If you pack your roasted eggplant into a 1-cup measuring cup, it will be almost 1 cup.
- Place eggplant in a blender with the 1.5 cups (to start) almond milk, 2 Tbsp nutritional yeast, minced garlic, cumin, chili powder and cornstarch and blend on high until smooth and creamy. Taste and adjust seasonings as needed. I added a pinch more sea salt and a little more nutritional yeast. To thin, add more almond milk.
- Transfer to a small saucepan and warm over medium to medium heat until slightly thickened and bubbly – about 5 minutes. The longer you go the thicker it will become.
- NOTE: If it isn’t looking as thick as you want, thicken with a slurry of cornstarch by adding an additional 1 tsp cornstarch to a small bowl with a little almond milk and 2-3 Tbsp of the cheese mixture. Whisk to combine and then stir back into the pot. This should thicken it right up.
- Once hot and thickened, remove from heat and stir in DRAINED salsa or Rotel. Don’t put the liquid in or it will make it runny. Pour into a serving dish and top with a little smoked paprika and hot sauce for flavor/color.
- Serve with chips, crackers or veggies. Keep warm in a mini crockpot or over a tea light warmer if you have one. Microwaves well.
- NOTE: When this dip sits out for a long time it loses its orange hue. It doesn’t affect the flavor but it doesn’t look as appetizing, so it’s really best when fresh!
- Refrigerate and cover leftovers. Reheats extremely well in the microwave or in a saucepan. Will keep for up to a few days, but best when fresh.
RAW RAINBOW COLLARD GREENS WRAP RECIPE
(Picture from https://dailyburn.com/)
Total time: 20 minutes (plus 1 hour chilling time)
4 large collard leaves
3/4 cup hummus
1 tomato, sliced into thin wedges
1 medium carrot, cut in half and sliced into thin strips
1 yellow bell pepper, sliced into thin strips
2 Persian cucumbers, sliced into thin strips
1/2 cup pea sprouts
1/4 red onion, sliced into thin strips
1/8 head of red cabbage, shredded
1/2 teaspoon grated horseradish in beet juice
- Put raw collard leaves in a plastic bag and freeze them until they turn bright green, about an hour. This makes them more pliable without losing any raw nutrition.
- Run the leaves briefly under cold water and lay them topside down on a cutting board. Using a paring knife, gently shave down the raised part of the spines so the surface of the collard is nice and flat. Spread 3 tablespoons of hummus down the center of each leaf and distribute the rest of the vegetables evenly among the leaves, laying them parallel to the spines. Be sure to leave about an inch on each edge uncovered. Sprinkle horseradish on top.
- Roll the collard tops and bottoms (stem side) inward, fold one of the long sides in, tucking all the filling underneath it, and continue rolling the leaf from that side to the other side to get a tight wrap. Slice in half with a sharp knife.
CAULIFLOWER BUFFALO BITES
(Picture from https://theleancleaneatingmachine.com/)
Prep time: 10 mins
Cook time: 25 mins
Total time: 35 mins
1 head cauliflower; chopped into bite size piece
½ cup brown rice flour
½ cup water
Pinch of kosher salt
Pinch of granulated garlic powder
1 tsp. Earth Balance butter substitute; melted
½ cup Frank’s Red Hot sauce
- Preheat oven to 450F.
- In a small bowl, combine brown rice flour, water, garlic powder and salt. Mix thoroughly with a whisk.
- Dip cauliflower pieces in the batter until coated evenly, then place on a lightly greased, non-stick baking sheet.
- Bake for about 10 minutes or until the batter hardens, then flip with a spatula and bake for another 5 minutes.
- Whisk together Frank’s Red Hot sauce and Earth Balance butter substitute in a small bowl.
- When the cauliflower is finished, take a plastic pastry brush and evenly brush each piece with the hot sauce mixture.
- Bake coated cauliflower for an additional 8-10 minutes, or until cauliflower is crispy, and sauce looks absorbed.
- Remove from oven.
- Let cauliflower bites set out for at least 20 minutes before serving.
Erin Ford, Health Savvy
SALMON WITH GINGER-ORANGE GLAZE
(Picture from health.com)
3/4 cup orange juice
1 tablespoon rice vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon honey
1 (1-inch) piece peeled fresh ginger, cut into 8 slices
1/3 cup all-purpose flour
3/4 teaspoon salt
1/4 teaspoon pepper
8 (6-ounce) salmon fillets (about 1 inch thick), skinned
1 tablespoon olive oil
2 chopped green onions (optional)
- Combine the orange juice and the next 4 ingredients (through ginger slices) in a medium saucepan and bring the mixture to a boil; cook 8 minutes or until the glaze is thickened and syrupy. Remove the ginger slices, and discard.
- Meanwhile, combine flour, salt, and pepper in a shallow dish. Then dredge salmon in flour mixture.
- Heat the olive oil in a large nonstick skillet over medium-high heat. Working in batches, sear the salmon for 4 minutes or until deeply golden. Brush both sides of the fish with the warmed glaze. Place the salmon, seared side up, on a baking sheet that’s lined with foil and lightly coated with cooking spray.
- Finish cooking the salmon in a preheated 425° oven 4 minutes or until heated through and opaque in the middle. Garnish with green onions.
ROASTED BRUSSELS SPROUTS WITH GARLIC
(Picture from Andrew Scrivani for The New York Times – cooking.nytimes.com)
1 pint Brussels sprouts (about a pound)
4 to 6 tablespoons extra virgin olive oil, to coat bottom of pan
5 cloves garlic, peeled
Salt and pepper to taste
1 tablespoon balsamic vinegar
- Heat oven to 400 degrees. Trim bottom of Brussels sprouts, and slice each in half top to bottom. Heat oil in a cast-iron pan over medium-high heat until it shimmers; put sprouts cut side down in one layer in pan. Put in garlic, and sprinkle with salt and pepper.
- Cook, undisturbed, until sprouts begin to brown on bottom, and transfer to oven. Roast, shaking the pan every 5 minutes, until sprouts are quite brown and tender, about 10 to 20 minutes.
- Taste, and add more salt and pepper if necessary. Stir in balsamic vinegar, and serve hot or warm.
CRUSTLESS VEGGIE MINI QUICHES
(Picture from readyseteat.com)
PAM® Original No-Stick Cooking Spray
6 saltine crackers, finely crushed
2 tablespoons grated Parmesan cheese
2 cups frozen broccoli florets
1/2 cup frozen whole kernel corn
3/4 cup shredded reduced fat Cheddar cheese
1 carton (16 oz each) Egg Beaters® Original
- Preheat oven to 350°F. Generously spray 12 regular muffin cups with cooking spray; set aside.
- Mix together cracker crumbs and Parmesan cheese in small bowl; set aside. Place broccoli in medium microwave-safe bowl with 1 tablespoon water; cover. Microwave on HIGH 2 minutes; drain well. Chop into smaller pieces. Spoon broccoli evenly into muffin cups; top evenly with corn, crumb mixture and Cheddar cheese. Pour Egg Beaters evenly over filled cups.
- Bake 18 to 22 minutes or until puffed and knife inserted in centers comes out clean. Let stand 2 minutes; run table knife around edges to loosen.
Use your favorite vegetables in these mini quiches. Firm vegetables such as carrots, broccoli or asparagus will need to be cooked in the microwave a few minutes and then chopped finely so they will be tender at the end of the baking time.
(Picture from readyseteat.com)
2 pouches (5 oz each) skinless boneless pink salmon
1 can (14.5 oz each) Hunt’s® Diced Tomatoes with Basil, Garlic and Oregano, drained well
1 cup baby spinach leaves, coarsely chopped
1/4 cup Egg Beaters® Original
1/2 cup dry seasoned bread crumbs
2 tablespoons Pure Wesson® Canola Oil
- Combine all ingredients, except oil, in medium bowl. Shape mixture into 6 patties, about 1/2-inch thick.
- Heat oil in large nonstick skillet over medium heat. Cook patties 4 to 5 minutes or until browned. Turn carefully and cook 4 to 5 minutes more or until cooked through. Drain on paper towels.
Angela Ford, Black Women’s Health Imperative