The Super Bowl is coming up this weekend, and it reminds us that there is often a nutritional irony to watching sporting events.

During these events, we, the viewers, are often seated on the couch, with eyes glued to the television screen and continually chomping on processed snacks* (cue visuals of cheese dips, chicken wings and chips here!). Many sports fans are also gulping down beer after beer, while watching in awe as athletes perform feats of strength, speed and endurance. Instead of inspiring viewers to move their bodies, watching sports most often inspires eating and drinking. Many of us will be watching the Super Bowl this Sunday as well, as we think about this bittersweet day/event. It signals the end of football season (which means we have to wait many months for more football), but it also signals an end to mindless snacking and drinking-which is a relief for many of us here at Nutrition Energy.

When we say football, most people immediately associate foods such as salty chips, and unhealthy snacks + guzzling beer. Our question to you: Is it possible to break some of these habits and still enjoy the game? Possibly even enjoy it more?

We say a resounding YES!

The most detrimental part of eating these sodium rich and saturated-fat heavy foods while watching a sporting event is the high quantity we tend to consume while eating mindlessly. Instead of focusing on our fullness signals, we're absorbed in the TV and fail to recognize satiety. After watching a game, rather than feeling like you'd be better off on the bench, wouldn't you like to feel like a starter?

There are ways to have your absolute fav's for Super Bowl snacks while also sneaking in fun, appetizing Super Bowl munchies that will not leave you feeling bloated or guilty once fourth quarter ends. Here are some ideas and recipes to make your Super Bowl experience more enjoyable, and that will leave you feeling great!

 

*Harvard Health describes processed food as the following, "Processing includes canning, cooking, freezing, dehydration, or milling. The main concern is with processing that reduces a food's nutritional wealth or adds things, like sodium and sugar that you may prefer to avoid or limit."

 

Healthify Your Super Bowl Party

 

• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic - minced
• 2 medium onions - diced
• 2 bell peppers - any color, cored and chopped
• 2 large carrots - peeled and diced
• 2 stalks celery - diced
• 1 medium sweet potato - peeled and cubed (optional-I added it!)
• 2 pounds ground turkey - I used 93% lean*
• 1 1/2-2 cups water - more as needed
• 1 can tomato sauce - (15 ounces)
• 1 can diced tomatoes in their juices - (14.5 ounces)
• 3 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 tablespoon paprika
• 1 teaspoon cayenne pepper
• 1 teaspoon kosher sea salt
• 1/2 teaspoon freshly ground black pepper
• Pinch red pepper flakes

• Sliced fresh avocado
• Thinly sliced jalapeño
• Shredded cheese
• Plain non-fat Greek yogurt - or sour cream
• Freshly chopped cilantro

1. Heat the oil in a Dutch oven or large soup pot over medium heat. Add the garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté for 5 to 7 minutes, until soft.
2. Add the turkey and cook until browned, 5 to 7 minutes, stirring often to break up the chunks.
3. Once the meat is browned, add 1 1/2 cups water, tomato sauce, diced tomatoes in their juices, chili powder, cumin, paprika, cayenne, salt, black pepper, and red pepper flakes. Bring to a boil, then reduce to a moderate bubble. Let cook, uncovered, until the chili thickens, about 45 minutes, stirring every so often so that the chili does not stick to the bottom. If the chili becomes too thick, add a little water to reach your desired consistency.
4. Toward the end of the cooking time, taste and adjust the seasonings as desired. Add more cayenne pepper for an extra kick and more salt and pepper as needed. Serve hot with desired toppings.

Easy Hummus Recipe - Better Than Store-bought

 

Recipe Courtesy of  inspiredtaste.net

Servings: 6 or about 1-1/2 cups

Prep Time:  10mins

Total Time:  10mins

Ingredients

• 1 (15-ounce) can chickpeas or 1 1/2 cups (250 grams) cooked chickpeas
• 1/4 cup (60 ml) fresh lemon juice (1 large lemon)
• 1/4 cup (60 ml) well-stirred tahini, see our homemade tahini recipe
• 1 small garlic clove, minced
• 2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving
• 1/2 teaspoon ground cumin
• Salt to taste
• 2 to 3 tablespoons (30 to 45 ml) water
• Dash ground paprika, for serving

Directions

1. In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more. This extra time helps "whip" or "cream" the tahini, making the hummus smooth and creamy. 
2. Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl then process another 30 seconds or until well blended.
3. Open, drain, and rinse the chickpeas. Add half of the chickpeas to the food processor and process for 1 minute. Scrape sides and bottom of the bowl, then add remaining chickpeas and process until thick and quite smooth; 1 to 2 minutes.
4. Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until you reach the perfect consistency. 
5. Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week.

• ½ cup bell peppers (I used yellow, red and orange bell peppers)
• ½ cup red cabbage, shredded
• ½ cup scallions
• ½ cup mango, sliced
• ½ cup carrots, julienne

• 2 tablespoons low sodium soy sauce
• ¼ teaspoon sweet chili garlic sauce
• ½ teaspoon sriracha
• ¼ teaspoon honey
• 1 tablespoon canola oil

1. Place 1 spring roll wrapper at a time in a bowl of warm water for 5-10 seconds until it softens up a bit. 
2. Place it on your work surface and add a handful of each veggie in the top center of the wrapper leaving enough space at the top to roll. (Do not over stuff) Fold the edge closest to you over the toppings and tuck the sides in and over the portion you just rolled. Roll away from you making sure to keep the spring roll tight.
3. Repeat until you have used up all of the filling. Should make about 6 rolls.
4. Serve immediately with the Sweet and Spicy Chili Sauce. Cover with a damp cloth so they do not stick together if you won't be serving them right away.

Vegan 7-Layer Mexican Dip

Recipe Courtesy of minimalistbaker.com

Servings: 10

Prep Time: 20 minutes

Total Time: 20 minutes

Ingredients

• 1 16-ounce can vegetarian refried beans (Trader Joe's are already seasoned)
• 3/4 cup Vegan Mexican Cheese Spread + hot water (see instructions)
• 1 cup Favorite Guacamole (recipe below)
• 1 cup Favorite Salsa or Pico De Gallo (recipe below)
• 1/2 bell pepper (diced)
• 1/4 cup black olives (optional // diced)
• 1 handful fresh cilantro (optional // chopped)

GUACAMOLE

• 2 ripe avocados
• 1 medium lime (juiced)
• 1 pinch sea salt

PICO DE GALLO

• 3/4 cup cherry tomatoes (diced)
• 1/4 cup red onion (diced)
• 1/4 cup fresh cilantro (chopped)
• 1 Tbsp lime juice
• 1 pinch each salt and pepper 

Instructions

1. To prepare the cheese layer, scoop out 3/4 cup of spreadable Mexican Cheese and whisk in very hot water until it resembles queso - about 1/2 cup (amounts as original recipe is written // adjust if altering batch size). Alternatively, use Cashew-less Vegan Queso.
2. Next, prepare the guacamole by mashing all ingredients together in a bowl and adjusting seasonings to preference. Do the same with the pico de gallo (or just use your favorite salsa).
3. To assemble the dip: Spread out vegetarian refried beans, then top with cheese layer, then guacamole, then pico or salsa, then bell pepper, then black olives, then cilantro.
4. Serve immediately or cover and refrigerate. Can be made up to 1 day in advance.