Blog for all health-conscious: Fooducate Blog - Three Easy and Healthy Superbowl Snacks for the Whole Family

Saturday 28 January 2012

Fooducate Blog - Three Easy and Healthy Superbowl Snacks for the Whole Family

Three Easy and Healthy Superbowl Snacks for the Whole Family

Posted: 28 Jan 2012 04:04 AM PST

Three Easy Superbowl Snacks

This is a guest blog post by Elizabeth Ward, MS, RD

Getting your fruits and vegetables may be the last thing on your mind on Superbowl Sunday. Don't give it another thought. These winning munchies are so delicious that your family and friends may forget they're good for you, too. Serve the dips with baked snack chips or toasted whole wheat sandwich wraps broken into chips.

All recipes appear in MyPlate for Moms, How to Feed Yourself & Your Family Better, by Elizabeth M Ward, MS, RD

Salsamole

Snack #1: Salsamole

Makes 2 cups.

Simple, nutritious, and delicious. Use as a dip or sandwich spread.

1 cup fresh tomato salsa

1 cup fresh guacamole

2 tablespoons lime juice

2 tablespoons chopped cilantro

Instructions: Combine all ingredients in medium serving bowl.

Per serving (1/4 cup): 94 calories; 6 grams carbohydrate; 3 grams fiber; 8 grams; 1 gram saturated fat; 2 grams protein; 229 milligrams sodium; 0 milligrams cholesterol; 20 milligrams calcium.

Mango and Black Bean Salsa

Snack #2: Mango and Black Bean Salsa

Makes 2 1/2 cups.

High in fiber, and pretty to look at, this salsa tastes even better the next day.

2 cups diced fresh mango

2 cups black beans, rinsed and drained, if canned

1/2 cup diced red onion

1 to 2 tablespoons finely chopped, seeded jalapeno pepper

2 tablespoons chopped fresh cilantro

2 tablespoons lime juice

1/2 teaspoon salt

Instructions: In a medium bowl, combine all ingredients.

Per serving (1/4 cup): 69 calories; 14 grams carbohydrate; 4 grams fiber; 0 grams fat; 0 grams saturated fat; 3 grams protein; 199 milligrams sodium; 0 milligrams cholesterol; 10 milligrams calcium.

Chickpeas snack

Snack #3 Crispy Chickpeas

Makes 4 servings.

Beans are the vegetable with the most protein and fiber, which makes them a perfect snack.

1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed

2 tablespoons olive oil

1 teaspoon ground cumin

Instructions:

1. Preheat oven to 400°F.

2. In a medium bowl, combine all ingredients, tossing to coat beans completely.

3. Spread beans in a single layer on a rimmed baking sheet.

4. Bake for 20 minutes. Stir beans, and cook for another 20 minutes. Allow beans to cool before eating.

Per serving: 185 calories; 24 grams carbohydrate; 5 grams fiber; 8 grams fat; 1 gram saturated fat; 5 grams protein; 314 milligrams sodium; 0 milligrams cholesterol; 30 milligrams calcium.

Elizabeth M. Ward, M.S., R.D. is an award-winning author of several books, including her latest, MyPlate for Moms, How to Feed Yourself & Your Family Better. She writes about nutrition and health for WebMD.com, USATODAY.com, and Men’s Fitness.