Jennifer Gorman MS, RD, LD – Wellness Manager at United Supermarkets:
‘Healthy Substitutions for Your Super Bowl Party’
January is wrapping up and I can bet most people have been working hard to eat right and exercise based on their New Year resolutions. So today I want to show you how to make a few substitutions for some of your favorite Super Bowl party foods so that you don’t waste all of your hard work from this month.
First off, when you are buying the snacks for your party this weekend, use NuVal to help you select healthier chip options. NuVal is a nutritional scoring system that ranks food items from 1-100. The higher the score, the healthier it is. The scores can be found right on the price tag. Healthy substitutions for your party this weekend could includeBeanitos white bean restaurant style chip which earn scores in the 60s when compared to other chips that score less than 20. They score higher because they have more fiber (6g in one ounce), cholesterol free, low sodium, and they have a pretty good amount of protein in them. So NuVal looks at the good in foods (fiber, protein, omega 3s, vitamins and minerals) and compares it to the bad (salt, sugar, cholesterol, fat, etc.) the food with more good items gets the higher score meaning it is better for you.
Next up, I love jalapeno poppers but they can be really high in fat and preservatives. So, I have a couple of healthy substitutions to lower the overall fat and calories in these tasty little snacks. First, pick up some low fat cream cheese. One of our Dietitian’s Top Picks is the Weight Watchers cream cheese. This is our favorite because it has only 5g of fat per serving as compared to other cream cheeses that have about 9g of fat and the WW cream cheese still tastes soft and creamy. Next, you could try turkey bacon in place of regular back for a lower fat alternative or we like the nitrate free bacon in our house hold. Nitrates and nitrites are preservatives found in some cured meats like bacon, hot dogs, and deli meats. Too much of this in our body can increase your risk for heart disease by causing narrowing of the arteries. More research is being done on the affect nitrates can have on your blood glucose and the development of diabetes, but it’s not looking too positive. Choosing center cut bacon is another option when going the lower fat route.
Lastly, chili makes a great Super Bowl food to offer to guests and especially sounds good in this cold weather, but traditional chili can be really high in calories and fat so a healthy substitute for chili this weekend is a Chunky Vegetarian Chili using Full Circle Organic Pinto Beans and Black Beans (which are both our Dietitian’s Top Picks) and kidney beans. Add in a can of fire roasted tomatoes and some spices in the crock pot and your done! If you want to add meat try browning up the very lean ground beef or ground turkey breast. You can also find fresh chili pepper puree in our produce section. The recipe can be found on the website after today’s show. Substituting more beans for meat in your chili is a great way to cut the calories, fat and cholesterol while adding more fiber.
In conclusion, we want to encourage everyone to stick to your goals you set at the beginning of the month and do not throw them away for one weekend. You can do this without sacrificing flavor by making some simple healthy substitutions of your favorite super bowl party snacks!
· 1 tablespoon vegetable oil
· 2 cups chopped onion
· 1/2 cup chopped yellow bell pepper
· 1/2 cup chopped green bell pepper
· 2 garlic cloves, minced
· 1 tablespoon brown sugar
· 1 1/2 tablespoons chili powder
· 1 teaspoon ground cumin
· 1 teaspoon dried oregano
· 1/2 teaspoon salt
· 1/2 teaspoon black pepper
· 2 (16-ounce) cans stewed tomatoes, undrained
· 2 (15-ounce) cans black beans, rinsed and drained
· 1 (15-ounce) can kidney beans, rinsed and drained
· 1 (15-ounce) can pinto beans, rinsed and drained
Heat the oil in a Dutch oven or crock pot over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes.
Courtesy of Cooking Light - December 2003
Yield: 8 servings (serving size = 1 cup)
Saturated fat: 0.3g
Monounsaturated fat: 0.5g
Polyunsaturated fat: 1.2g