Even if you never watch football or go to a tailgate party the rest of the year, most Americans know that this Sunday is SUPER BOWL SUNDAY! While the Falcons and Patriots face off, many Americans will be stuffing their faces…but fear not!! There are healthy twists and all is not lost!! Some research indicates that we as Americans eat a football stadium’s worth of avocados in the form of guacamole on Super Bowl Sunday. Guac on veggies is not a bad choice. Hummus on veggies or whole grains is also a great way to get fiber and yummy food without undoing all your new year’s resolutions. I have included two healthy recipes below for you to bring to your Super Bowl festivities or to make at home. Stay away from the fried, the greasy, and the cheese…. You can do it!! May the best team win (and may you stick to your goals)! (If you have favorite healthy recipes that you want me to share, send them in! firstname.lastname@example.org
Sriracha-Buffalo Cauliflower Bites
Ingredients 6 servings
8 cups 1½-inch cauliflower florets 2 tablespoons extra-virgin olive oil ¼ teaspoon kosher salt 2 tablespoons hot sauce, such as Frank’s Red Hot 1-2 tablespoons Sriracha sauce 1 tablespoon butter, melted 1 tablespoon lemon juice
Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray. Toss cauliflower, oil and salt in a large bowl. Spread on the prepared baking sheet; reserve the bowl. Roast the cauliflower until it’s starting to soften and brown on the bottom, about 15 minutes. Meanwhile, combine hot sauce, sriracha to taste, butter and lemon juice in the large bowl. Add the roasted cauliflower and toss to coat. Return the cauliflower to the baking sheet and continue roasting until hot, about 5 minutes more.
1 POT RED LENTIL CHILI
DELICIOUS, 1 POT Lentil and Black Bean Chili! Smoky, hearty, PROTEIN and fiber packed! #vegan #glutenfree #lentils #chili #healthy #recipe
2 Tbsp. (30 ml) grape seed or coconut oil
1 white or yellow onion, diced (110 g)
1 red pepper, diced (119 g)
1/2 tsp each sea salt and black pepper, divided (plus more to taste)
1 jalapeño, diced with seeds
4 cloves garlic (2 Tbsp. or 12 g)
3 Tbsp. (24 g) chili powder, divided
2 Tbsp. (14 g) ground cumin, divided
1 tsp smoked paprika
2 15-ounce (425 g) cans diced tomatoes (if unsalted, add more sea salt)
3 Tbsp. (50 g) tomato paste
1 3/4 cup (420 ml) water, plus more as needed
3/4 cup (148g) dry red lentils, thoroughly rinsed in cold water + drained
1 15-ounce (425 g) can kidney beans, slightly drained
1 15-ounce (425 g) can black beans, slightly drained
1-2 Tbsp. (12-24 g) coconut sugar (or maple syrup)
optional: 1 15-ounce (425 g) can corn, drained
FOR SERVING (optional)
Fresh chopped cilantro
Heat a large pot over medium heat. Once hot, add oil, onion, and red pepper. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-4 minutes, stirring frequently.
Add jalapeño and garlic to a mortar and pestle and crush into a rough paste (alternatively, blend in a small food processor, or finely mince). Add to the pot with onion and red pepper, and season with another pinch salt and pepper.
Add 2 Tbsp. chili powder, 1 Tbsp. cumin, paprika, diced tomatoes, tomato paste, and water, and stir to combine. Bring to a low boil over medium high heat.
Once boiling, add lentils and reduce heat to medium-low or low, so it’s at a gentle simmer. You want to see bubbles, but you don’t want it boiling. Cook for 15 minutes, or until lentils are mostly tender. As it’s cooking you may need to add more water if the mixture is looking too dry and the lentils aren’t submerged (I didn’t find that necessary).
Next add kidney beans, black beans, 1/4 tsp each salt and pepper, and remaining 1 Tbsp. cumin, and 1 Tbsp. chili powder, and stir to combine.
Bring to a simmer over medium heat, then reduce heat slightly to low (or medium-low), add corn (optional), cover, and gently simmer for 20 minutes to meld the flavors together. Stir occasionally.
Taste and adjust seasonings as needed, adding more chili powder or cumin for smokiness, salt for saltiness, or a little coconut sugar to balance the heat and draw out the other flavors.
Serve as is, or garnished with chili cheese Fritos, fresh jalapeño, cilantro, red onion, and/or avocado (optional).
Store leftovers in the refrigerator up to 4 days, and in the freezer up to 1 month. Reheat on the stovetop, or in the microwave.
Serving size: 1/6th of recipe w/out toppings (~1 cup) Calories: 320 Fat: 6.8 g Saturated fat: 0.7 g Carbohydrates: 52.4 g Sugar: 10 g Sodium: 427 mg Fiber: 18.9 g Protein: 15.9 g