Healthy Ideas for Your Superbowl Snack Table

This morning in my monthly Fox19 segment I shared ideas for healthy Superbowl treats! We had a lively discussion among the producers and crew about the things on my display table. (Off camera, we even got the morning show producer to try two foods he’d never had before – hummus and raw peppers!) Love it.   Here’s the clip if you’d rather watch than read. (Note you will not be able to view on a mobile device.) Otherwise…on to the tips!

The simplest way to healthy-up your Superbowl snack table is to reduce the amount of or make substitutions for the highest fat or sugar ingredients. I shared several examples today:

1) Halve the cheese – most recipes go way overboard on the amount of cheese they include. One easy approach is to use half of whatever the recipe says – unless it’s already  a lightened up recipe!

2) Use nonfat Greek yogurt instead of sour cream in dips – it’s almost indistinguishable once you add the flavorings and this swap turns the dip into a health food!

3) Substitute veggie crumbles for ground beef in chili or Sloppy Joes. You’re not really tasting the beef in chili- you’re tasting the tomatoes and spices and beans….so get the texture and protein of ground beef without the fat this way. (You can find veggie crumbles in the refrigerated organic section of the grocery store near the tofu.)

4) Use vegetables instead of chips as dippers for hummus, guacamole, or other dips. I used red, yellow, and green pepper rings with hummus  on the set today.

5) Substitute stevia for sugar in dressings and marinades. That’s exactly what I did in the bean salsa I made during the segment. I’m including the recipe here so you can make it for your own Superbowl party this weekend!

 

Superbowl Bean Salsa (aka Texas Caviar)

serves: many

Ingredients:
1 can black eyed peas
1 can pinto OR hot chili beans
1 can black beans
1 can garbanzo beans
1 16 oz bag of frozen corn
1 small jar chopped pimento
1 medium Vidalia onion, diced small
1 c. diced red, green or yellow peppers
4-6 finely diced jalapeno peppers (seeds removed)
3 Tbsp. chopped cilantro

Dressing Ingredients:
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. water
3/4 c. apple cider vinegar
1/2 c. canola oil
2 Tbsp. Truvia sweetener

Baked tortilla chips or other chips of your choice

Directions:
Drain and rinse the first four ingredients in a colander or strainer. Transfer to a large bowl and add next 6 ingredients. Set aside.

In a saucepan, bring the dressing ingredients to a boil and cook for 3 minutes. Pour over beans and vegetables and stir to coat. Let cool in the refrigerator for at least 2 hours (up to 24). Drain most liquid before serving with chips.

Pecan-Crusted Snapper with Lemon Wine Sauce

Sometimes you feel the need to get a little fancy. To host a dinner party. Or a romantic dinner for two. To light some candles and drink a really good glass of wine. To play some jazz and turn off the TV. This is a menu idea for an occasion just such as that. This is not necessarily your crazy-midweek-pre-volleyball-practice meal. In fact, please DON’T try to make it then! You’ll feel rushed and the experience will suffer. This dish needs the experience. It’s not all that time consuming, but it feels special and I like to imagine you savoring this dish. Humor me.

The sauce is a breeze to prepare and the fish just gets a quick coating before you pan sauté it. Steam some haricots verts (those very skinny green beans – super fancy) and plate the fish on top of a bed of the beans. Lovely. And don’t forget the wine…as if!

 

Pecan-Crusted Snapper with Lemon Wine Sauce

 

Serves 4

 

Ingredients:

Lemon Wine Sauce:

1 cup plus 2 tablespoons Chardonnay

1/4 cup fresh lemon juice

1 tablespoon cornstarch

2 tablespoons butter

1/2 teaspoon salt

pinch of white pepper

 

Pecan-Crusted Snapper:

1 3/4 cups pecan pieces, finely chopped

1/3 cup cornstarch

1 teaspoon kosher salt

1/2 teaspoon white pepper

4 (6 oz.) fresh snapper fillets, skin removed (can substitute cod, sole, trout, or orange roughy)

2 tablespoons olive oil

 

Directions:

1. For the sauce: Combine 1 cup of the Chardonnay and all but 1 1/2 teaspoons of the lemon juice in a small saucepan. Boil on high heat until the liquid is reduced in half. Blend the cornstarch and remaining Chardonnay in a small bowl until smooth. Add to the boiling mixture, reduce heat and simmer 5 minutes, stirring constantly. Turn off heat. Add butter one tablespoon at a time. Whisk in reserved lemon juice. Season with salt and pepper and remove from heat. Set aside.

2. For the fish: Combine the pecans, cornstarch, salt and pepper in a shallow dish. Coat fish by turning twice in pecan mixture and pressing lightly into fish. Heat the oil in a large saute pan over medium-high heat. Place fillets in pan and reduce heat to medium. Cook 3 to 4 minutes on each side, or until fish flakes easily with a fork. Remove from heat.

3. Drizzle lemon wine sauce over each fillet and serve.

Chewy Fruit and Oatmeal Bars

For the record, no, I do not always make homemade granola bars for my children. Most of the time they eat Clif Z Bars (chocolate chip preferably) which I buy in bulk at Target. But every now and then I get a wild hair to channel my inner Martha Stewart and do something really domestic. Like making homemade granola bars. (I have also attempted vegan, organic, marshmallow-free, Rice Krispie treats using Alicia Silverstone’s recipe in The Kind Diet – not bad but a little sticky.)

I had to make these because the very idea of baking homemade granola bars on a cold winter’s day  makes me happy. If you can bake cookies you can pull this off – and use any kind of dried fruit your children like – dried cherries are a big hit around here. Just imagine the smiling faces you’ll have at the counter you if you offer up one of these and a big glass of milk or hot cocoa after school. Ah, to be a kid again.

PS – For you email subscribers, Tuesday’s post did not go out by email due to a WordPress glitch…here’s the link so you don’t miss it!

 

Chewy Fruit and Oatmeal Bars

 

Makes two dozen bars

 

Ingredients:

3/4 cup firmly packed brown sugar

1/2 cup granulated sugar

1 (8 oz.) container of vanilla or plain yogurt

2 egg whites, lightly beaten

2 tablespoons vegetable oil (or equivalent amount of applesauce)

2 tablespoons milk

2 teaspoons vanilla

1 1/2 cups all-purpose flour (you can substitute 1/2 – 1 cup whole wheat flour for equal amount of all-purpose flour)

1 teaspoon baking soda

1 teaspoon ground cinnamon

3 cups quick cooking oatmeal

1 cup dried mixed fruit, raisins, or cranberries

 

Directions:

1. Preheat oven to 350. Combine sugars, yogurt, egg whites, oil, milk and vanilla in a large mixing bowl. Mix until well combined. In another bowl combine flour, baking soda, cinnamon and salt. Gently add flour mixture to yogurt mixture and stir to combine. Stir in oats and dried fruit.

2. Spread dough into an ungreased 9 x 13-inch baking dish.

3. Bake 28 to 32 minutes or until light golden brown. Cool completely on a wire rack. Cut into bars and store tightly covered.