For some, tomorrow is all about the Big Game. For others, it’s the commercials or the halftime show. But if watching football is more about the food for you, Christine Sorg, RDN, CD, registered dietitian nutritionist, Parkview Sports Medicine, has some helpful tips and recipes that score big in flavor and calorie savings. High fives all around!
Sports gatherings are synonymous with chips and dip, wings and other guilty pleasures. Challenge yourself to eat just a few bites during commercial breaks, and alternate snacking and movement. When dipping, choose veggies like cucumbers, peppers, carrots, and celery in place of chips for a crunch without the calories. Enjoy some fruit for dessert in place of those high calorie brownies and cookies. The peanut butter in the apple nachos option below serves up protein, which can help keep your blood sugar in check. The beet hummus adds color to your tray, and I promise, the kids just might love this one.
Skinny Mexican Cottage Cheese Dip
1 16-ounce container low-fat cottage cheese
1 large ripe avocado
1 can black beans, drained and rinsed
1 can corn, drained
2 small tomatoes, chopped
1 jalapeño, seeded and minced
4 green onions, finely diced
2 teaspoon Sriracha sauce (or other hot sauce), depending on preferred level of spice
1 teaspoon garlic salt
Salt, to taste
1. Combine cottage cheese and avocado in a food processor until smooth. Alternatively, if you do not have a food processor or blender, you can just combine cottage cheese and mashed avocado in a medium bowl.
2. Transfer cottage cheese to medium bowl and add all other ingredients. Stir to combine.
3. Serve with healthy chips, crackers or raw veggies. Enjoy!
Adapted from a recipe featured on Kim’s Cravings
Warm Caramelized Onion Dip
2 teaspoons olive oil
4 cups chopped onion (about 2 large onions)
3/4 teaspoon chopped fresh thyme
1/2 cup light sour cream
1/3 cup (about 1 1/2 ounces) grated Parmigiano-Reggiano cheese
1/3 cup (3 ounces) 1/3-less-fat cream cheese
1/3 cup reduced-fat mayonnaise
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon hot pepper sauce (such as Tabasco)
1/4 teaspoon Worcestershire sauce
1. Heat oil in a large nonstick skillet over medium-high heat, swirling to coat pan. Add chopped onion and thyme to pan; sauté 10 minutes or until golden brown.
2. Reduce heat to low; cook 20 minutes or until onions are deep golden brown, stirring occasionally.
3. Remove onion mixture from heat. Add sour cream and the remaining ingredients, stirring until blended and cheese melts.
Adapted from a recipe featured on myrecipes.com
Roasted Beet Hummus
2 small to medium beets
1 15.5-ounce can chickpeas, drained and rinsed
¼ cup tahini
3 to 4 cloves garlic
3 tablespoons lemon juice
2 teaspoons lemon zest
½ teaspoon cumin
1 teaspoon sea salt
2 to 3 tablespoons olive oil
1. Preheat oven to 400 degrees F.
2. Trim the leaves of the beets so that just a bit of stem is left, then clean and scrub them well. Wrap each beet individually in foil and roast in the oven for 1 hour.
3. Once the beets are done roasting, run them under cold water to make them easier to peel and give them a rough chop.
4. Put all ingredients into the food processor, except for the oil, and puree for 1 to 2 minutes. Scrape the sides and continue pureeing for an additional 30 seconds. Slowly add the oil while the mixture is processing, adding more as needed, until nice and creamy. Serve and enjoy!
Adapted from a recipe featured on Eat Yourself Skinny
Apple Nachos with Peanut Butter and Chocolate
1 Fuji apple (or slicing apple of your choice), cut into 32 thin slices
1/4 cup smooth peanut butter, melted
1/4 cup semi-sweet chocolate chips, melted
Handful of chocolate chips, for sprinkling
1. Arrange apple slices on a plate.
2. Drizzle melted peanut butter over apple slices with a spoon, and do the same with the melted chocolate.
3. Sprinkle handful of chocolate chips over the plate as topping.
4. Serve immediately.
Adapted from a recipe featured on Trial and Eater