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From the Super Bowl to March Madness, it’s game day season. WakeMed registered dietitians Heather Cupp and Monika Kraus want to help you make choices that are good for your heart. You can enjoy foods that are a tantalizing touchdown for your tastebuds — without being artery clogging, heartburn-inducing takedowns for your heart. Check out these heart-healthy swaps.

Siracha Popcorn

siracha popcorngreasy chips

Kick back and enjoy the game with this spicy sriracha popcorn recipe from Food Network. It is a fun substitute for greasy chips according to Heather Cupp of WakeMed Bariatric Surgery and Medical Weight Loss.

It makes three cups of popcorn and comes to about 180 calories per serving versus 10-12 potato chips that come to about around 150 calories per serving. Even better, air popping the popcorn or decreasing butter can decrease the calories even more.

INGREDIENTS:

  • 3 Tbsp. vegetable oil
  • 3/4 c. popcorn kernels
  • 4 Tbsp. salted butter
  • 2 tsp. Sriracha
  • Kosher salt, to taste

DIRECTIONS:

  1. Coat the bottom of a large pot with the vegetable oil.
  2. Add the popcorn kernels, cover and set over medium-high heat.
  3. When you hear the first kernels pop, begin to shake the pot.
  4. Continue to cook, shaking the pot occasionally, until you no longer hear popping.
  5. Remove from the heat and pour the popcorn into a large bowl.  
  6. Melt the butter with the Sriracha in a small saucepan. Drizzle over the popcorn and toss.
  7. Season with salt.

Cowboy Caviar

cowboy caviardrippy salsa

Huddle up! This serves as a great substitute for salsa and is higher in protein and fiber. This can also be used as a simple salad option. Try this flavorful recipe from Little Spice Jar provided by Heather Cupp to help you swap extra tomatoes for healthy protein. Dig in with nutritious dippers, including carrots and celery.

A half cup comes to just 90 calories with three grams of protein and three grams of fiber.

INGREDIENTS:

  •  1 (15-ounce) can black beans
  • 1 (15-ounce) can black-eyed peas
  • 1 ½ cups fire-roasted corn (or regular is fine too)
  • 1 small red bell pepper, chopped
  • 1 small green bell pepper chopped
  • 1 cup red onion
  • 1 cup diced tomatoes
  • 1 cup cherry tomatoes, quartered
  • 3 tablespoons jalapenos, chopped
  • 2 small avocados, diced
  • ½ cup chopped cilantro (or parsley)

If you want to enjoy as a dressing, add these ingredients:

  • ⅓ cup olive oil
  • ¼ cup lime juice
  • ½ to 1 teaspoon chipotle chili powder (or ancho)
  • 1 teaspoon garlic powder,
  • 1 teaspoon cumin powder
  • 1 teaspoon salt
  • ½ teaspoon black pepper

DIRECTIONS:

  1. For Cowboy Caviar, add all the ingredients for the salad in a large bowl, mix it together and toss it with the dressing. Taste and adjust with additional salt and pepper as desired.
  2. For Dressing, combine the ingredients for the dressing in a mason jar, cover and give it a few good shakes until the dressing is well combined; set aside.

Buffalo-Sriracha Cauliflower Bites

Game on and jokes included. Do you think fried chicken wings are the go-to — for a snack that’s perfectly tender on the inside and crispy on the outside? No? Well, think again. Try out Monika Kraus’ recipe for baked buffalo-sriracha cauliflower bites instead.

(8 servings)

INGREDIENTS:

  • 8 cups 1 1/2-inch cauliflower florets
  • 2 tablespoons extra-virgin olive oil
  • ¼ teaspoon salt
  • 2 tablespoons 2 tablespoons hot sauce
  • 1 tablespoon 1-2 tablespoons Sriracha
  • 1 teaspoon butter, melted
  • 1 tablespoon lemon juice

DIRECTIONS:

  1. Preheat the oven to 450 F.
  2. Coat a baking sheet with cooking spray.
  3. Toss cauliflower, salt, and oil together in a bowl. Then spread the mixture onto the baking sheet.
  4. Roast the cauliflower about 15 minutes, until slightly brown.
  5. In a bowl, combine hot sauce, Sriracha, butter, and lemon juice. Add cauliflower and toss.
  6. Return cauliflower to baking sheet and continue roasting for 5 more minutes.

Enjoy!

Cheese Stuffed Bell Peppers

stuff bell pepperscheese bread

Ahh…melty cheese. It’s the perfect snack to keep you cozy and comfy on a crisp February Superbowl evening. Enjoy this recipe from Heather Cupp that’s sure to be a crowd pleaser — since it is a fun way to sneak vegetables into an appetizer.

Two peppers equates to just 80 calories.

INGREDIENTS:

  • 8 ounces of mini sweet bell peppers
  • 4 ounces of herbed cheese spread (such as Boursin, Rondelé or Alouette)
  • 2 tablespoons of chopped fresh chives

DIRECTIONS:

  1. Halve the peppers and remove the seeds and membranes.   
  2. Spread the herbed cheese inside the pepper halves.
  3. Sprinkle with the chives.

Chocolate Hummus

chocolate hummuschocolate pie

Touchdowns call for desserts, so tackle this healthy, easy dessert option from A Couple Cooks provided by Heather Cupp.

A serving of three tablespoons amounts to just 113 calories, five grams protein and four grams of fiber.

INGREDIENTS:

  • 15-ounce can chickpeas (1 ½ cups cooked)
  • 1/4 cup tahini (peanut butter or almond butter can be substituted)
  • ¼ cup maple syrup or agave syrup, plus more to taste
  • ½ cup cocoa powder (Dutch process / dark chocolate cocoa powder, if desired)
  • 1 teaspoon vanilla extract
  • ¼ teaspoon kosher salt

DIRECTIONS:

  1. Drain the chickpeas into a glass measuring cup and reserve the can liquid (aquafaba).
  2. To the bowl of a food processor, add the chickpeas, tahini, maple or agave syrup, cocoa powder, vanilla, kosher salt and 2 tablespoons aquafaba. Puree for 30 seconds, then scrape down the bowl.
  3. Taste.
  4. If necessary, add a bit more syrup to sweeten the taste even further.
  5. Add additional 1 to 2 tablespoons aquafaba and puree again to come to a creamy consistency.
  6. Store refrigerated for seven to 10 days.
  7. Serve with pretzels, pineapple, green apple slices and strawberries.

 

If game day fabulous is what you're going for, trying these recipes will land you guaranteed grins!

Blog URL
https://wakemedvoices.com/2024/01/superbowl-game-day-delights-that-are-good-for-your-heart/

WakeMed Heart & Vascular