football-1503586_1280Super Bowl Sunday is considered by some to be an unofficial American national holiday. And if there is one thing we Americans do during our holidays, it’s eat.

Super Bowl Sunday is no different. However, many Americans are trying to make healthier Thanksgiving dishes and 4th of July BBQs, so why not healthier Super Bowl Sunday appetizers? Researchers from Cornell University tracked grocery purchases and found the average American will consume more than 6,000 calories by the end of the day!! Here are some other shocking statistics of what Americans will consume on Super Bowl Sunday:

 

  • 1.25 billion chicken wings
  • 11.2 million pounds of potato chips
  • 8.2 million pounds of tortilla chips
  • 325.5 million GALLONS of beer
  • 48 million take out and fast food meals
  • 11 million slices of pizza sold from Domino’s Pizza

Did you know that antacid sales increase by 20% the Monday after the big game? The good news is you don’t have to be part of these statistics!  Wake up Monday morning energized rather than hungover and full of regret and indigestion. Studies show that the majority of New Year’s resolutions end on or around Super Bowl Sunday. If you do have a big calorie blow out make sure you just get back to your program on Monday. It’s not the end of the world or your big plans for 2016. If you dropped one egg, you wouldn’t throw the other 11 on the floor, would you?

Whether you’re throwing or attending a party, serve or bring some of these healthier alternatives to traditional foods that are high in saturated fat and refined sugar. Chances are some of your fellow party goers will appreciate the healthier options as well. If you’re feeling extra ambitious, play one of the Super Bowl Workout Games below!

THIS ONE

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

USE ME

 

 

 

 

 

 

 

 

 

 

 

 

 

FAN FAVORITES!!

 
Healthy Spicy Chicken Chili 
1 tablespoon olive oil
1 cup chopped red onion
1 cup chopped green pepper
2 cloves garlic, finely chopped
2 jalapeños, thinly sliced
1 1/2 pounds ground chicken
1/4 cup chili powder
2 cups canned crushed tomatoes
1 tablespoon chicken stock
1 tablespoon brown sugar
1 tablespoon apple cider vinegar
1 tablespoon hot sauce
1 tablespoon salt
2 cans dark red kidney beans, drained
 
1.) In a large Dutch oven, heat oil over high heat. Add onion, pepper, jalapeños, and garlic. Cook over medium heat until the onion is tender (about five minutes.)
2.) Add chicken — cook, stirring to break up lumps until the chicken loses its pink color (about five minutes). Stir in chili powder, and cook one minute.
3.) Stir in tomatoes, broth, sugar, vinegar, hot sauce and salt. Reduce heat to low; cover and simmer, stirring often until the chili is thickened (about 45 minutes.)
4.) Stir in beans, cook until heated through, about 15 minutes. Uncover for the last 15 minutes of cooking.
5.) Top with garnish of your choice (cilantro, avocado, small amount of cheese)
 
Baked Chicken Wings

3 pounds chicken wings
1 Tablespoon thyme
1 teaspoon salt
1 tablespoon onion powder
1 tablespoon garlic powder
1 teaspoon smoked paprika
1 teaspoon white pepper
½ teaspoon cayenne pepper
1 teaspoon sea salt
 
1.) Wash chicken wings and place them on a cookie sheet in a single layer , then let them sit in the fridge for a minimum of 3 hours or preferable overnight. Do not cover them, let the air dry them out.
2.) When ready to bake , preheat oven to 425°.
3.) Place the chicken in a large bowl, with all the spices , then drizzle with olive oil .
4.) Line a baking pan with foil; top with a wire rack. Arrange chicken wings out in a single layer . While the chicken wings are baking oil will slowly drip to the bottom of the baking pan.
5.) Bake wings until cooked through and skin is crispy, about 45-50 minutes. Rotate wings half way through-roughly 20 minutes.
6.) Remove and serve with your favorite chicken wing sauce.
 
Quinoa Pizza Bites

1 cup uncooked quinoa
2 large eggs
1 cup chopped onion
1 cup shredded mozzarella cheese
2 teaspoons minced garlic
1/2 cup fresh basil, chopped (or 2 tablespoons dried)
1/2 cup cherry tomatoes, diced
1/2 teaspoon salt
1 teaspoon paprika
1 teaspoon dried oregano
Marinara sauce for dipping
 
1.) Place the quinoa and two cups of water in a covered pot. Bring to boil and then simmer for 20 minutes or until quinoa is tender.
2.) Preheat oven to 350 degrees.
3.) Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
4.) Distribute mixture into a greased mini muffin tin, filling each cup to the top (one heaping tablespoon each), and press down gently to compact.
5.) Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with sauce for dipping.
 
Spicy Sweet Potato Fries

2 large garnet yams or sweet potatoes, cut into wedges
2 tablespoons olive oil
1 tablespoon chili powder
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/4 teaspoon cayenne
 
For dip:
1/2 cup Greek yogurt
2 tablespoons chipotle peppers, chopped
1 teaspoon fresh lime juice
 
1.) Preheat oven to 425ºF.
2.) Toss cut sweet potatoes in olive oil, cumin, chili powder, garlic powder and cayenne. Make sure every wedge is evenly coated.
3.) Roast cut-side down for 30 minutes, turning once.
4.) While sweet potatoes are roasting, mix Greek yogurt, peppers and lime juice in a small jar. Set aside in the fridge for whenever you’re ready to dip!
 
Baked Cracked Pepper Potato Chips

3 large russet potatoes, sliced into 1/8-inch thick rounds
2 tablespoons olive oil
2 teaspoons coarsely ground black pepper
Kosher salt to taste
 
1.) Preheat oven to 450°F. Toss sliced potatoes in a large bowl with the olive oil and pepper until well-coated.
2.) Arrange potato slices in 1 layer on 2 cookie sheets.
3.) Bake for 20-25 minutes until chips are crisp and lightly browned.
4.) Remove from oven, season with salt and let cool. Serve with Onion Dip (recipe below). 
 
Sweet Potato Crisps 

2 sweet potatoes, peeled and thinly sliced
3 tablespoons olive oil
Cumin, paprika and sea salt, to taste
 
1.) Preheat the oven to 400°F.
2.) Using two baking sheets, toss the sweet potato slices with the oil, cumin, paprika, and sea salt.
3.) Spread the slices evenly over the trays, and bake for 10 minutes.
4.) Flip them over, and cook for an additional 10 to 12 minutes, or until they are golden brown.
 
Flaxseed Crackers

2 cups ground flaxseeds
3 tablespoons whole flaxseeds or sesame seeds
1/2 cup grated parmesan cheese
1 teaspoon onion powder
1/2 teaspoon sea salt
1 large egg
2 tablespoons olive oil or coconut oil (melted)
1/2 cup water
1 teaspoon coarse sea salt
optional spices, such as garlic, cumin, and chili
 
1.) Preheat the oven to 325°F.
2.) In a large bowl, combine ground flaxseeds, whole flaxseeds or sesame seeds, parmesan cheese, onion powder and 1/2 teaspoon of sea salt.
3.) In a medium bowl, whisk together the egg, oil and water. Pour into the flaxseed mixture and mix thoroughly.
4.) Cover two baking sheets with parchment paper. Spoon half of the mixture onto each parchment. Shape each into a loose ball, and cover each with another sheet of parchment paper.
5.) Using a rolling pin, flatten to 1/8-inch thickness.
6.) Remove the top layer of parchment paper, sprinkle with coarse sea salt or desired spices. Bake for 25 minutes, or until the center is firm.
7.) Cool for at least 30 minutes. Break by hand or cut with a pizza cutter into crackers of desired size. 
8.) Serve with your favorite dip or hummus recipes found below.
 

ADD IN SOME VEGGIES!

Broccoli Parmesan Poppers

32 oz. bag frozen broccoli
2 eggs
1/2 cup grated parmesan cheese
1/2 cup almond flour
1/2 tsp garlic powder
salt and pepper, to taste
1 cup ground flaxseed 
1 tsp smoked paprika
1/2 tsp oregano
1/2 tsp chili powder
1/2 tsp garlic powder
1/4 tsp kosher salt
Marinara sauce for dipping 
 
1.) Add broccoli to a pot of salted water and bring to a boil. Drain well, pushing down on the broccoli to remove moisture.
2.) Pulse the broccoli in the food processor until finely chopped, but not ground.
3.) Place the chopped broccoli in a mixing bowl and add eggs, Parmesan, almond flour, garlic powder, salt and pepper.
4.) In a separate bowl, mix the flaxseed meal and spices.
5.) Roll 2 tablespoons of broccoli batter into balls and dip into the flaxseed mixture.
6.) Place on a greased baking sheet and spray with cooking spray. Bake at 400 degrees for 20-25 minutes, or until golden and crispy.
 
Cucumber Rolls with Creamy Avocado

1 large organic English cucumber (or 2)
3 ripe avocados
1/4 cup capers
1/2 teaspoon pink Himalayan salt or sea salt
freshly cracked black pepper
2 tablespoons of freshly squeezed lemon juice
1/4 cup fresh parsley, chopped fine + more for plating
1/8 cup fresh dill, chopped fine
 
1.) Wash and dry the cucumbers. Use a mandolin to cut thin slices all the way through. Keep slicing the sides until you reach the full centre. Be careful that they don’t break.
2.) In a bowl, mash the avocados and add in all the other ingredients and mix.
3.) Lay out each cucumber slice and layer a coat of the avocado spread all the way across. Start to roll on one side until you reach the end. Be sure to have some avocado spread at the end (without any capers) to act like glue to seal them up at the end.
4.) Dress up with extra parsley and capers and serve!
 
Spinach and Goat Cheese Stuffed Mushrooms 

½ cup of frozen chopped spinach, thawed and drained well
3 Tablespoons of sun-dried tomatoes, diced
6 oz. of goat cheese, softened
1 teaspoon of dry basil
¼ teaspoon of garlic powder
12 baby portabella mushrooms
 
1.) Preheat oven to 400º.
2.) In a large bowl mix frozen chopped spinach {thawed and drained}, diced sun-dried tomatoes, dry basil, garlic powder and softened goat cheese. Use a hand mixer to mix together. Set aside.
3.) Remove stems from portabella mushrooms.
4.) Place mushrooms on a baking sheet, cap side down.
5.) Stuff each mushroom with the spinach goat cheese mixture and place back on baking sheet.
6.) Put in oven and bake for 20 minutes until golden brown.
7.) Remove from oven and let cool down for 5 minutes before enjoying! 
 

DELICIOUS DIPS!

Guacamole

4 ripe avocados
1/2 cup chopped fresh cilantro 
1/3 cup finely chopped red onion
1/4 cup lime juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon fine sea salt Ground pepper to taste
Hot sauce, finely diced fresh jalapeños, cayenne pepper and/or chipotle powder, to taste
 
1.) Mash avocados in a medium bowl.
2.) Add cilantro, onion, lime juice, oil, salt and pepper. Stir to combine.
3.) Season with hot sauce, jalapeños, cayenne and/or chipotle, if desired.
 
Low-Cal Spinach Dip

1 pound spinach, tough stems discarded
1 tablespoon extra-virgin olive oil
1/2 cup finely chopped onion
1 1/2 cups Greek yogurt
1/2 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 bunch watercress, coarsely chopped, plus small sprigs for garnish
Coarse salt and freshly ground pepper
 
1.) Wash spinach; drain, but do not dry. Transfer to a large stockpot. Cover, and cook over medium-high heat, stirring occasionally, until wilted, about five minutes.
2.) Transfer to a clean kitchen towel and squeeze out the excess liquid. Let cool slightly and coarsely chop. Set aside.
3.) Heat oil in a medium sauté pan over medium heat. Add onion and cook, stirring occasionally, until soft and translucent, about 8 minutes. Transfer to a plate, and let cool slightly.
4.) Whisk together yogurt, lemon zest and juice in a medium bowl. Stir in spinach, onion and watercress; season with salt and pepper.
5.) Garnish with watercress sprigs, if desired and serve with flaxseed crackers (recipe below).
 
Onion Dip

2 teaspoons olive oil
1 small onion, minced
2 scallions, thinly sliced with greens and whites separated
1 1/4 cups Greek yogurt
3/4 teaspoon onion powder
3/4 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper
 
1.) Heat oil over medium heat, add onions and scallion whites. Cook, stirring often, until golden brown and soft, about 10 minutes. Remove from heat and allow to cool.
2.) Combine onions with Greek yogurt, onion powder, garlic powder, salt, pepper and scallion greens. Stir well to incorporate.
3.) Chill for 1 hour to let flavors meld. Serve with Baked Cracked Pepper Potato Chips (recipe above).
 
Mango Red Pepper Salsa

2 ripe mangoes, peeled and diced
1 red pepper, diced
Half red onion, chopped
3 tomatoes
3 tablespoons fresh cilantro leaves, chopped
3 tablespoons fresh lime juice
Dash of cayenne pepper
Salt and pepper to taste
 
1.) Combine all the ingredients in a bowl.
2.) Cover and allow to sit in the fridge for at least one hour (overnight tastes even better).
3.) Serve with flaxseed crackers.
 

HEALTHY HUMMUS!

Spicy Black Bean Hummus

1 clove garlic
1 small jalapeño pepper, chopped (or 1/2 teaspoon cayenne pepper)
15 ounces black beans, rinsed and drained
1 tablespoon tahini
Juice from 1 lemon
2 tablespoons olive oil
Salt and pepper to taste 
 
1.) Add the garlic and jalapeño to a food processor or blender and puree.
2.) Add in the remaining ingredients and mix until smooth.
3.) Enjoy immediately or store in an airtight glass container in the fridge for up to a week.
 
Green Goddess Hummus

¼ cup tahini
¼ cup fresh lemon juice (about 1 large lemon’s worth)
2 tablespoons olive oil, plus more for serving
½ cup roughly chopped, loosely packed fresh parsley
¼ cup roughly chopped, loosely packed fresh tarragon
2 to 3 tablespoons roughly chopped fresh chives
1 large garlic clove, roughly chopped
½ teaspoon salt, more to taste
One (15-ounce) can of chickpeas, drained and rinsed
1 to 2 tablespoons water, optional

Garnish with extra olive oil and a sprinkling of chopped fresh herbs

 
1.) Whip the tahini and lemon juice together until smooth and creamy. Combine tahini and lemon juice in the bowl of your food processor or blender. Process for about 1½ minutes, scrape down the bowl of your processor as necessary.
2.) Add the olive oil, parsley, tarragon, chives, chopped garlic and salt to the whipped tahini and lemon juice mixture. Process for about 1 minute, pausing to scrape down the bowl as necessary.
3.) Add half of the chickpeas to the food processor and process for 1 minute. Scrape down the bowl, then add the remaining chickpeas and process until the hummus is thick and smooth, about 1 to 2 minutes more.
4.) If your hummus is too thick or hasn’t become creamy, run the food processor while drizzling in 1 to 2 tablespoons of water, until it reaches your desired consistency.
5.) Scrape the hummus into a small serving bowl. Drizzle about a tablespoon of olive oil on top and sprinkle with additional chopped herbs.
6.) Store hummus in an airtight container and refrigerate for up to one week.
 
 
Sweet Potato Hummus

1 pound sweet potatoes, peeled and cut into 1-inch pieces
1 (15-ounce) can chickpeas, drained and rinsed
1/4 cup fresh lemon juice
1/4 cup tahini
2 tablespoons olive oil
2 teaspoons ground cumin
1 garlic clove, finely chopped
Coarse salt and freshly ground pepper
1/2 teaspoon hot or smoked paprika, for garnish
 
1.) Fill a large pot with 2 inches of water. Set a steamer basket or colander inside the pot, and bring water to a boil.
2.) Add the potatoes, reduce heat to a simmer. Cover and cook until potatoes are tender (about 10 to 12 minutes).
3.) Transfer potatoes to a food processor. Add chickpeas, lemon juice, tahini, oil, cumin and garlic. Puree until smooth for about 1 minute. If its consistency is too thick for your liking, thin with up to 2 tablespoons of water.
4.) Add 1/4 teaspoon salt and season with pepper, let cool. Refrigerate for up to 1 week in an airtight container. Garnish with paprika before serving.
 
 

SWEET TREATS

Rainbow Fruit Skewers

Strawberries
Oranges
Pineapple
Kiwi
Purple grapes
yogurt dip:
1 1/2 cups Greek yogurt
1/4 cup honey
 
1.) Cut up fruit in even squares and place them on skewers in rainbow color order (as listed). 
2.) Create the dip by combining the yogurt and honey and serve along the side of the fruit.
* FUN TIP: Cut up fruits that are the same colors of the team you’re cheering for!  Alternate fruit on the skewer.
 
Maple Cinnamon Almond Butter Apple Dip

3/4 cup natural almond butter
3/4 cup unsweetened vanilla almond milk
1 tbsp pure maple syrup
1/4 tsp ground cinnamon, or to taste
slices of your favorite apples
 
1.) In a blender add your almond milk, followed by almond butter, maple syrup and ground cinnamon.
2.) Blend until smooth and serve with apples slices. Store in the fridge in a sealed container. 
 
Black Bean Brownies

15 oz can black beans, rinsed and drained

3 eggs

3 Tbsp oil (olive or coconut)

1 tsp vanilla

¼ cup unsweetened cocoa powder

⅔ cup sugar

½ tsp baking powder

¼ tsp salt

½ tsp coffee grounds (optional)

½ cup semi-sweet chocolate chips

 

1.) Puree black beans in food processor or blender (or mash with a fork).

2.) Mix black beans, eggs, oil, and vanilla.

3.) In a separate bowl mix cocoa powder, sugar, baking powder, salt and coffee grounds (if you have them).

4.) Mix wets and dries, then stir in chocolate chips.

5.) Pour into a greased 8×8 or 9×9 pan and bake about 40 minutes at 375 degrees F, until center is no longer gooey (test with a toothpick or knife). Time will be shorter for a larger pan size.

6.) Allow to cool slightly before cutting.

At Olivera Weight Management we strive to help you achieve your weight loss goals.  We offer an Integrative Program, a Primary Program, Individualized Nutrition Consultations, Lose It (an 8-week program to kick-start your weight loss) as well as other services.  Please visit our website for more detailed information and  pricing.  You can also send us a message or call us today at 773-327-6624.