Feb. 2, 2019—Sure, Super Bowl Sunday is football's biggest day. But it's also the championship of snacking. And lots of us make calorie-packed food fumbles, rather than scoring any nutritional points.
Still, it's possible to play offense and serve up a tasty, healthier game-day spread. And one key is making swaps like these:
- Trade creamy dips for salsa, hummus or tangy, low-fat Greek yogurt.
- Switch out fatty chips for colorful veggies, whole-wheat crackers, pita bread or pretzels.
- Replace beef burgers with turkey or salmon, served up in a lettuce wrap instead of a bun.
- Dish up vegetarian chili rather than the ground-beef version.
- Snack on popcorn flavored with spices and a sprinkling of Parmesan cheese instead of butter.
- Rethink drinks—instead of sugary ones, set out seltzer flavored with a little fruit or cucumber and basil.
- Serve chicken wings without the skin.
- Skip gooey desserts, and offer sweet skewers of grapes and melon.
Looking for good-for-you recipes? Treat friends and family to these—and expect cheers.
Spicy Sweet Potato Fries
Makes 6 servings.
Ingredients
2 large sweet potatoes (or yams)
2 teaspoons olive or canola oil
2 teaspoons chili powder
2 teaspoons brown sugar
1/2 teaspoon cumin
Pinch of cayenne pepper
Pinch of salt
Directions
Cut sweet potatoes into thin strips (1/4" to 1/2" wide by 4" long), and toss in large bowl with oil until evenly coated. Add spices and mix until evenly distributed. Spread fries on baking sheets, making sure they don't overlap much. Roast in oven at 425 degrees for about 30 minutes (or until crisp on the outside and cooked through), turning once.
Nutrition information
Amount per serving: 170 calories, 1.5g total fat (0g saturated fat), 37g carbohydrates, 3g protein, 3g dietary fiber, 210mg sodium.
Source: American Institute for Cancer Research
Kickin' Kale Chips
Makes 4 servings.
Ingredients
1 head fresh kale, washed and fully dried
1 tablespoon olive oil
Salt and freshly ground black pepper
Directions
Remove ribs from kale, and cut leaves into large, chip-sized pieces. Add the olive oil, and toss thoroughly to coat. Lay the pieces in a single layer on a baking sheet, and sprinkle with salt and black pepper. Bake at 250 degrees for about 30 minutes—or until crispy.
Nutrition information
Amount per serving: 65 calories, 4g total fat (less than 1g saturated fat), 6g carbohydrates, 2g protein, 1g dietary fiber, 170mg sodium.
Source: American Institute for Cancer Research
Curried Spinach Dip
Makes 32 servings (about 2 cups).
Ingredients
1 package (9 ounces) of uncooked baby spinach leaves or 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
3/4 cup low-fat sour cream
1/2 cup plain nonfat yogurt
2 garlic cloves, finely minced
2 teaspoons curry powder, to taste
1 teaspoon ground cumin, to taste
Salt and freshly ground black pepper, to taste
Directions
In medium bowl, combine spinach, sour cream, yogurt and garlic thoroughly with fork. Stir in curry and cumin, combining well. (Or place in food processor, and blend until spinach is puréed and mixture is smooth.) Season to taste with salt and pepper. Transfer to container and cover tightly. Refrigerate for at least 1 hour. Bring to room temperature before serving.
Nutrition information
Serving size: 2 tablespoons. Amount per serving: 26 calories, 1g total fat (less than 1g saturated fat), 2g carbohydrates, 1g protein, less than 1g dietary fiber, 24mg sodium.
Source: American Institute for Cancer Research