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Fat & Figuring It Out Podcast Food & Nutrition Uncategorized

Build a Healthier Super Bowl Party Plate

The Super Bowl is one of the greatest days of the year, whether you’re actually watching the football game or just grazing the buffet of football game bites. However, with appetizers and fried food galore at your fingertips, it’s quite easy to go a little bit overboard without even realizing it. During the span of a typical four-hour game, most Americans will consume an average of 2,400 calories and 121 grams of fat. If you factor in your pre-game and post-game festivities, you are looking at a serious marathon of eating and drinking.

Avoid Mindless Eating

Woman Driving Car and Eating

CREDIT: PHOTO: JORDAN SIEMENS / GETTY

We know, that’s much easier said than done, but it truly is a great goal to have when the apps keep on coming. Make it a point to put all your food on a plate before you eat it, and then walk away and sit at a table. This way you’ll be able to have an idea of exactly how much you’re consuming. If the game gets tense and you’re feeling a little anxious, reach for some veggies to munch on or maybe a piece of gum. If you park yourself in front of the chip bowl, it will be no surprise that you’re probably going to be munching on way more than you realize.

Don’t Drink All Your Calories

Grapefruit Beergaritas

CREDIT: PHOTO: GREG DUPREE

What’s a game of football without an ice cold beer? If you want a brew to sip on while you watch, then you definitely should have that. We recommend sticking to one to two beers, because with increased alcohol consumption comes poor food decisions down the road. If you like the fizz of beer but don’t want the calories, reach for sparkling water with a splash of fresh fruit juice. Whatever you do, don’t reach for the soft drinks. Sodas are packed with calories and sugar, and we’re trying to save room for all the snacks, right?

CREDIT: ANN TAYLOR-PITTMAN

The Magic Is in the Dip

Jalapeño Popper Bean Dip

CREDIT: PHOTO: GREG DUPREE

It’s easy to tell yourself that a dip is a harmless appetizer, but with all the calories and fat packed into just one scoop, you’d be surprised at the havoc they can wreak on your healthy-eating goals. Opt for protein-packed, clean dips like hummus, fresh salsa, tzatziki, or jalapeno popper bean dip. As much as we love a good cheese or ranch dip, the calories add up faster than with a healthier alternative.

Go For Smaller Portions

Portion Cues

CREDIT: PHOTO: IMAGE SOURCE / GETTY

Most Super Bowl spreads are jam-packed with finger foods like dips, wings, nachos, and chips, so it’s important to scale back on portions if you’re hoping to help yourself to a variety of fix-ins. That’s why we think sliders are a great option over a full-size burger. When it comes to dips, a spoonful or two will let you enjoy the flavors without piling up the calories. And those delicious jalapeno poppers that are definitely the best part of a football party? Stick to one or two, and then fill your plate with more veggies.

All in all, the day should be about hanging out with quarantined family and over a good football game. It’s inevitable that you’re going to throw back some salty snacks and munchies during any sporting event, so there’s no need to get too hung up on calories. So grab a beer and make a plate of your essential game day snacks, because half-time is about to start and you don’t want to miss it.

Source: https://www.cookinglight.com/eating-smart/how-to-eat-healthy-during-super-bowl-party

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Food & Nutrition recipes Uncategorized

Flourless Peanut Butter Chocolate Chip Mini Blender Muffins

Flourless Peanut Butter Chocolate Chip Mini Blender Muffins

YIELD: ABOUT 17 MINI MUFFINS

TOTAL TIME:15 MINUTES

PREP TIME:2 MINUTES

COOK TIME:8 TO 9 MINUTES

The fastest and easiest batter I’ve ever made. Combine all ingredients (except the chocolate chips) and blend until smooth. The muffins are gluten-free, grain-free, soy-free, dairy-free, oil-free, refined sugar-free, and they’re under 100 calories each (66 calories if you omit chocolate chips). For all the health claims you could make about these muffins, the best part is that they taste every bit as good as muffins made with flour, gluten, and lots of added sugar. The peanut butter flavor is pronounced and bold, while the banana disappears almost entirely. I used mini chocolate chips because they’re size-appropriate for the mini muffins.

  1. INGREDIENTS:
  2. 1 medium ripe banana, peeled
  3. 1 large egg
  4. heaping 1/2 cup creamy peanut butter (I recommend using classic storebought peanut butter, and not natural or homemade)
  5. 3 tablespoons honey (agave or maple syrup may be substituted)
  6. 1 tablespoon vanilla extract
  7. 1/4 teaspoon baking soda
  8. pinch salt, optional and to taste
  9. heaping 1/2 cup mini semi-sweet chocolate chips

DIRECTIONS:

  1. Preheat oven to 400F. Prepare mini muffin pans by spraying very well with floured cooking spray, or grease and flour the pans; set aside. If keeping gluten-free for health reasons, simply use cooking spray or grease the pan.
  2. To the canister of a blender, add first 7 ingredients, through optional salt, and blend on high speed until smoothy and creamy, about 1 minute.
  3. Add chocolate chips and stir in by hand; don’t use the blender because it will pulverize them.
  4. Using a tablespoon or small cookie scoop that’s been sprayed with cooking spray (helps batter slide off spoon or scoop easily), form rounded 1 tablespoon mounds and place mounds into prepared pans. Each cavity should be filled to a solid 3/4 full.
  5. Bake for 8 to 9 minutes, or until the tops are set, domed, springy to the touch, and a toothpick inserted into the center comes out clean, or with a few moist crumbs, but no batter.  Due to their small size and oven variance, make sure to watch your muffins closely, and bake until done. Allow muffins to cool in pans for about 10 minutes, or until they’ve firmed up and are cool enough to handle. Muffins are best fresh, but will keep airtight at room temperature for up to 5 days, or in the freezer for up to 4 months.