SUPER FOODS for the SUPER BOWL!
The Super Bowl is next Sunday, and although my favorite team will not be playing, I still plan to watch what will hopefully be a great game… Perhaps this week you and your family can decide on your Super Bowl menu, and then look over the recipes to see if they can be a bit healthier. It is very easy to make substitute a few ingredients for a lighter version – saving calories, sodium and fat!For your favorite Super Bowl dip, start with fat-free or reduced-fat sour cream, cream cheese or Greek yogurt rather than the higher-fat versions. Add texture with chopped green or red onions and roasted peppers. Add flavor with fresh parsley, cilantro or basil.Along side your favorite Super Bowl dip, make sure you have plenty of healthy dippers. Raw veggies are a favorite in my family: cherry tomatoes, green beans, zucchini strips, cucumber slices, bell pepper chunks and mushrooms. You could also use baked corn or potato chips, whole-grain crackers (such as Triscuits) or pieces of whole wheat pita bread.Looking for something a bit more substantial on your Super Bowl menu? Try steamed spicy shrimp, mini turkey meatballs or mini whole-grain subs stuffed with marinated veggies or chicken salad. End the night with a colorful fresh fruit platter with cinnamon-yogurt dip. Recipe substitutions can save you calories – and they add up quickly after a nighttime of munching! For example:
- 1/2 cup sour cream (250 calories) vs. fat-free sour cream (80 calories)
- 1/2 cup Greek yogurt has 130 calories but lots of protein and 250 mg calcium
- 1 oz. cheddar cheese (115 calories) vs. reduced-fat (70 calories)
Thinking of a sweet ending to the Super Bowl evening? Try some delicious, chocolate cookies with a hint of mint frosting. The ingredients include no-trans-fat margarine, egg substitutes, elimination of salt, brown-sugar-substitute blend... full recipe at www.marthajefferson.org
; click on Healthy Bites with Rita Smith.