10 Super Healthy Swaps For Super Bowl Snacks

February 1, 2015

It’s that time of the year, when 170 million Americans will tune in to the telly, and put their game face on. It’s Super Bowl Sunday, which means party, beer, and lots of food for those watching the football feast at home. And a feast it is, with wings, dogs, chips and dips. If you want to watch the game without the guilt of calories, swap this greasy, sugary nosh for healthier alternatives.

We show you how to fix your favorite Super Bowl staples:

Wings
Skip the oily restaurant-style chicken wings, and make healthier ones at home. Marinate the pieces in a mix of sour cream, hot sauce and lime juice, and bake for 25 minutes. Brush with some more hot sauce and lime juice, and bake for an additional 10 minutes. Another version involves simmering the wings in a pot filled with chopped celery and carrots, bay leaves, paprika, hot sauce and chicken broth for around 18 minutes. Then remove the wings and bake them for 30 minutes, until the skin is crisp. Serve hot.

Skewers
Replace the meat and instead, try fruit and veggie skewers; they taste just as delicious. Arrange colorful chunks of fruit drenched in honey and plain yogurt, or pierce chunks of carrot, cucumber, lettuce and cherry tomatoes, lightly brushed with blue cheese dressing.

Onion Rings
Our version is lighter and better than the deep fried one. Coat chopped onion in a mixture of whole wheat flour, paprika and salt, then dunk in a batter made of flour, buttermilk and eggs before dusting in breadcrumbs. Bake for 14-20 minutes, and don’t forget to flip the rings for even browning.

Guacamole
Give your guac a tropical twist and a vitamin boost by adding ripe papaya or mango to the finished product. But if you want to make it even healthier, just replace the avocado with slightly overcooked, mashed broccoli and a bit of cashew cream or silken tofu. This will make your dip delicious, and super healthy.

Fries
Few things come close to the satisfaction of fried food, but if healthy is more appealing to you, swap the potatoes for zucchini. Cut them into sticks, dip in egg wash, dredge in a mixture of breadcrumbs, grated parmesan, paprika and salt, then bake for 20-25 minutes or until crispy.

Muffins
Savory or sweet, these little treats are a surefire hit with the kids. All you have to do is rustle up some cornbread batter, pour it into mini muffin tins, and place one inch hot dog sections (you could choose turkey, 100 percent beef, or even vegan hot dogs) in the middle of each mini muffin tin. Bake at 375 degrees for 8-12 minutes, or until golden brown. Another version: mix grated, cooked cauliflower, grated parmesan, egg white, and some low-fat cottage cheese, season with herbs and garlic powder, top with mini turkey pepperoni slices, and bake the mixture in mini muffin tins for 30-35 minutes. Serve with pizza sauce.

Quesadilla
Crispy on the outside, gooey on the inside, and hard to resist overall, quesadilla is a party favorite. To make it healthy, smear the tortillas with a mustard and apple cider vinegar mixture, before you stuff them with Fuji apples, arugula and some sliced Brie cheese, and cook. This fruit-vegetable combo is unusual, nutritious and surprisingly tasty.

Shrimp
With a high concentration of the antioxidant astaxanthin, shrimp is known to reduce inflammation and is packed with protein. But the deep-fried version is no good. Toss up some ginger garlic shrimp by marinating the pieces with parsley, garlic, basil, ginger, lemon juice, salt and crushed red pepper. Refrigerate for 2-4 hours before grilling for 5 minutes over medium heat. For a less spicy version, coat shrimp in cornstarch, then dip in beaten egg whites before rolling it in coconut flakes. Bake for 15-17 minutes, turning it over halfway through the cooking process, so both sides are equally browned.

Mac ‘N Cheese
Yes, it is possible to have healthier mac ‘n cheese. Use whole wheat elbow macaroni or gluten-free macaroni. Make a healthy sauce from mashing either cauliflower, butternut squash or even white beans like cannellini and adding nut milk to make it creamy. You can add a variety of cheeses or Greek yogurt, as well as try sneaking in veggies like peas, kale or broccoli. Mix the sauce and cooked macaroni, spoon into mini muffin tins and top with breadcrumbs. Bake for 25 minutes, sprinkle with herbs, grated cheese and season according to taste. Serve warm.

Cheesy Dip
The rule of thumb is to replace the full-fat sour cream with Greek yogurt. For interesting flavors, crumble some blue cheese or sharp cheddar into the dip. Bump up the nutritional value by adding sweet corn, diced red bell pepper, minced jalapeño, and sprinkle herbs like cilantro, mint or parsley and spices like cayenne pepper or paprika.