CHIP Alumni Association (PACAA)

CHIP Tip No. 52: Make it a CHIPper Super Bowl Party This Year

According to the USDA, Super Bowl Sunday is the second highest day of food consumption! Unfortunately, traditional game day foods are laden in saturated fat, trans fat, sodium, and cholesterol. Approach this year with a CHIP game plan and you’ll be sure to score big!

Food for thought:

• A handful of Doritos = 43 touchdown dances in the end zone.
• Two slices of stuffed crust pizza = 197 minutes cleaning the stadium after the game
• Five pretzels= 15 minutes walking around looking for your car after the game
• Four beers = 64 minutes of climbing the stadium stairs
• One Peanut M&M = walking the length of the football field (120 yards)
• (from www.courierpress.com)

1. Don’t let the football players be the only ones that get the exercise! Make sure you make time to sneak in a workout! It will energize you, and give you that extra motivation you’ll need to strengthen your will power to make healthier choices.
2. Limit alcoholic beverages. Alcohol, not only has the tendency to increase appetite, but also is loaded with empty calories.
3. Choose your food wisely.

Instead of Nachos and Cheese - Top baked tortilla chips with shredded lettuce, black beans, and salsa

Instead of Chili try Black bean chili – It’s just as tasty and heart healthy!

Instead of Chili-Cheese Dip and Nachos - Top a baked potato with veggie chili, steamed broccoli and sprinkle with soy cheese.

Instead of Pizza - Make your own veggie pizza using a whole-wheat tortilla or whole wheat bagel. Top with veggies and soy cheese. If you do order out, choose a veggie pizza and skip the cheese!

Instead of Chips - Raw vegetables, unsalted nuts, air popped popcorn, trail mix (whole-grain cereal, dried fruit, popcorn, small pretzels)

Instead of Soda and/or Alcohol - 100% juice mixed with sparkling water, Ice water with lemon and lime wedges

Instead of Fries or onion rings - Roasted vegetables, Baked sweet potato fries

Instead of High-fat veggie/chip dip - Hummus (make your own, it’s easy!) See attached recipe

Instead of Candy Have available a tray of fresh fruit sliced and ready to eat.

Instead of Soda crackers - Whole-grain crackers without trans fat

Instead of Chicken Wings - Morningstar Farms® Buffalo Wings, Morningstar Farms® Mini Veggie Corn Dogs

Almost-Instant Black Bean Chili
1/2 cup water
1 medium onion, chopped
2 medium garlic cloves, minced
1 small bell pepper, seeded and finely diced
1/2 cup crushed tomatoes or tomato sauce
2 15-ounce can black beans, undrained
1 4-ounce can diced green chilies
1 teaspoon ground cumin

Heat the water in a large skillet or pot. Add onion, garlic, and bell pepper. Cook over high heat, stirring often, for about 5 minutes or until onion is translucent. Add crushed tomatoes or tomato sauce, beans and their liquid, chilies, and cumin. Simmer, stirring occasionally, for about 15 minutes, or until flavors are blended.

Per 1-cup serving: Calories: 155, Fat: 0.8 g, Saturated Fat: 0.1 g, Cholesterol: 0 mg, Fiber: 11 g, Sodium: 473 mg

Creamy Cucumber Dip
1 medium cucumber
8 ounces firm silken tofu
2 tablespoons lemon juice
1 medium garlic clove, minced
1/4 teaspoon salt
1/8 teaspoon ground coriander
1/8 teaspoon ground cumin
1/4 cup finely sliced red onion

Peel, seed, and grate cucumber. Let stand 10 minutes. In a blender, combine tofu, lemon juice, garlic, salt, coriander, cumin, and cayenne. Blend until completely smooth. Squeeze cucumber to remove excess moisture, then place into a medium serving bowl with onion. Stir in the blended mixture. Chill 2 to 3 hours.

Per 1/4-cup serving: Calories: 32, Fat: 1.1 g, Saturated Fat: 0.2 g, Cholesterol: 0 mg, Fiber: 0.4 g, Sodium: 114 mg

Red Pepper Hummus
1 15-ounce can garbanzo beans, drained
1/2 cup water-packed roasted red peppers (about 2 peppers)
2 tablespoons tahini (sesame seed butter)
3 tablespoons lemon juice
1 garlic clove (or more to taste)
1/4 teaspoon ground cumin

Combine all ingredients in a food processor. Process until completely smooth, about 2 minutes.

Per 1/4 cup: Calories: 87, Fat: 3 g, Saturated Fat: 0.4 g, Cholesterol: 0 mg, Fiber: 2.8 g, Sodium: 57 mg

Simple Bean Tacos
1 15-ounce can vegetarian refried beans
8 corn tortillas
1/2 - 1 cup salsa
2 cups pre-washed salad mix
3 green onions, chopped
2 tomatoes, chopped

Heat beans on the stove or in a microwave.

Spread a tortilla with about 1/4 cup of beans, and lay it flat in a non-stick skillet over medium heat. When tortilla is warm and pliable, fold it in half and cook each side 1 minute. Garnish with salsa, salad mix, green onions, and tomatoes.

Per taco: Calories: 112, Fat: 1 g, Saturated Fat: 0.2 g, Cholesterol: 0 mg, Fiber: 5.2 g, Sodium: 248 mg

Brownies
1 cup whole-wheat pastry flour
1 cup sugar
1/3 cup cocoa powder
1/4 cup grain-based coffee substitute granules (optional)
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 12.3-ounce package firm or extra-firm silken tofu
1/2 cup fortified soy- or rice milk
1 1/2 teaspoons cider vinegar
1 1/2 teaspoons vanilla extract
1 vegetable oil spray
(Makes 28 brownies)
Preheat oven to 350°F.

Stir flour, sugar, cocoa, coffee substitute granules (if using), baking soda, and salt together in a large mixing bowl.

Purée tofu in a food processor or blender until completely smooth, then blend in non-dairy milk, vinegar, and vanilla.

Add tofu mixture to dry ingredients and stir just enough to mix. Spread batter into a vegetable oil sprayed or non-stick 9"×13" baking dish. Bake until top springs back when pressed lightly in the center, about 25 minutes. Remove from oven and allow to cool in pan 10 minutes.

Per brownie: Calories: 50, Fat: 0.3 g, Saturated Fat: 0.1 g, Cholesterol: 0 mg, Sugar: 7.4 g, Fiber: 0.9 g, Sodium: 73 mg

Sources:
Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.