Healthy Super Bowl Party
By Margaret Lewin, MD, FACP – Medical Director, Cinergy Health (www.cinergyhealth.com)
Watching the Super Bowl is always more fun when you share the game with good friends… and having plenty of good food and beverages makes the experience even more memorable. Here are some tips for making your party healthy as well as filling.
First, set up a table off to the side of the room, so your friends have to get up to refresh their plates. Use small plates, rather than large ones. Have a variety of choices such as
· Make-it-yourself subs put together from trays of healthy breads and wraps, low-fat, low-salt meats and cheese, roasted red peppers, thinly-sliced canned jalapenos, sliced olives, pickles, tomatoes, lettuce, balsamic vinegar, olive oil, mustard and low-fat dressings and mayo. Add some crisp crackers for smaller do-it-yourself finger food, and large lettuce leaves to replace the wraps for those who prefer to avoid the bread.
· Baked pita crisps (cut whole-wheat pitas into triangles, brush with a little olive oil, sprinkle with seasonings such as cumin, then bake or toast till dry), well-seasoned oven-‘fried’ chicken fingers (dip cut-up, skinless chicken breasts in buttermilk, roll in seasoned ground cornflakes or toasted breadcrumbs, then bake till done at 350 degrees); and cut-up raw veggies - accompanied by bowls of salsa, guacamole, hummus, bean or other low-fat dips.
· Popcorn – air-popped or microwaved (put ¼ cup plain popcorn in a brown paper bag, fold over the top, seal with 2 staples placed about two inches apart, and cook on high for about two minutes); toss with a bit of margarine high in omega-3’s, low in saturated fat and without trans-fat; go light on the salt.
· Edamame in the shells
· Pistachios in their shells
· Cut-up fruit with plenty of toothpicks
· Chili made with turkey instead of beef, served with fat-free sour cream and fat-free cheese
· Baked “fries” (lightly coat small, unpeeled white or sweet potatoes with olive oil, cut in half, and put on a rack sitting on top of a cookie sheet; sprinkle with kosher salt, and let sit 5-10 minutes till they ‘sweat’; then roast at 450 degrees till puffed and crisp) – served plain or with ketchup on the side
In addition to the traditional assortment of regular and light beers, set out small glasses and
· a pitcher of ice water containing thin slices of lemon or lime
· sugar-free as well as regular colas and soda water (have twists of lime and lemon near-by)
· juices or a good fruit punch or cider (pour a gallon of apple cider into a pot, add 2 cinnamon sticks and 2 large, unpeeled apples or oranges studded with 12 whole cloves; bring to a boil, then reduce heat, cover, and simmer over very low heat for an hour – to let the flavors blend; can be made a day ahead and re-warmed over low heat; ladle the hot punch into small mugs and sprinkle with nutmeg)
So enjoy the game and leave your friends happy that they’ve enjoyed the spread as well, without the usual over-indulgence.
-Courtesy of Cinergy Health