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A Healthy Super Bowl Sunday?

Yes, it is possible. A healthy Superbowl Sunday. Whether you are rooting for the Eagles, the Patriots, or this guy…

(Sorry, not Sorry, Gisele)

Chances are your Super Bowl party will be filled with lots of calories/laden food and drinks. Here are five ways you can stick with your New Year’s resolution for a healthier you.

1) Drink smart. At every Super Bowl party I have been to, beer is everywhere. If available, reach for the light version – they have about 50% less calories than regular beer. Also try matching every calorie-rich drink you have with water or sparkling water. That’s one way to keep your appetite in check, stay hydrated and reduce your chances of a pesky hangover.

2) Don’t show up ravenous. Make sure that you have eaten properly before arriving at your party. Mix and match some whole-grain with protein as a snack. Mixed nuts and dried fruit, a fruit and yogurt parfait, whole grain crackers and light cheese… all make for yummy and healthy snacks that will fill you up so you don’t end up overeating the fried, greasy stuff at the party.

3) Work out. Exercise boosts feel-good hormones. A pre-game workout can set the tone for the rest of the day. A healthy start for a healthy day.

4) Ingredient swaps. If you’re preparing food, try some simple ingredient swaps. Adding or changing one item and your ingredient list can really amp up the nutrition profile of your dish. Here are some ideas to get your started:

* Try baked pita chips instead of regular, fried potato chips. Or try a bean/quinoa based chip.           * Try adding edamame in your guacamole.
* Try adding extra beans and veggies in your chili.
* Try whole wheat bread crumbs or panko      breadcrumbs and baking your chicken wings.
* Try turkey and whole wheat hamburger buns instead of the traditional burgers.

Our version got the thumbs up!

Turkey Quinoa Mini Sliders

Rich in protein and fiber, these sliders are also rich in flavor. 

Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 10


  • 1 1/2 Cup chicken broth Low sodium
  • 1/2 Cup Quinoa
  • 1 Tb unflavored gelatin powder
  • 2 Tb extra virgin olive oil
  • 1 Pound Ground turkey
  • 1 Tb Soy sauce Low Sodium
  • 1 Tb Worcestershire sauce
  • 1 Tb Crushed garlic
  • 1/4 Tsp ground pepper
  • 10 Each whole wheat mini buns


  1. Mix ¼ cup of the broth and gelatin in a bowl. Set aside.

  2. Cook quinoa in rest of broth in pot over medium heat (10-15 minutes). Stir occasionally until broth evaporates. When finished, add 1 tbs olive oil and mix. Set aside.

  3. Mix turkey, quinoa, remaining 1 tbs olive oil, soy sauce, Worcestershire sauce, garlic, pepper, and gelatin mixture. Evenly incorporate. Cover/refrigerate for 20 min (or make ahead the day before).

  4. Divide turkey mixture into 10 even portions, shape into ½-inch patties.

  5. Grill over medium heat 12-14 minutes, flipping to cook both sides.

  6. Assemble burgers on buns with spinach leaves, avocado slice, and condiments.

Recipe Notes

For garnish, we used ½ cup baby spinach leaves, 2 avocados, mustard and ketchup. 

Try making tofu fries as a fun side.

Tofu Fries

Baked to golden perfection, these tofu fries are rich in protein and crunch. 

Course Side Dish
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6


  • 2-3 Blocks Tofu Firm
  • Olive oil
  • Panko bread crumbs
  • Italian seasoned bread crumbs
  • Salt, pepper To taste


  1.  Preheat oven to 375°F. Line baking sheet with parchment paper. Set aside. 

  2. Slice tofu into 1/2 inch thick slices, so that they resemble steak fries. Use a paper towel to pat dry and remove any excess moisture. 

  3. Brush all sides of tofu with olive oil. Coat with a combination of panko breadcrumbs and Italian seasoned breadcrumbs. Season with salt and pepper. 

  4. Lay tofu slices on baking sheet. Bake for 20-30 minutes until golden brown.  

5) Eat the My Plate way. Fill up half your plate with fruits and veggies. Low in calories but high in vitamins, minerals, fiber, and antioxidants- eating fruits and veggies leaves less space for the rich stuff. And it doesn’t have to be raw. Try our zucchini fries. Our kids did, and inhaled them!

Zucchini Fries

Breaded and baked zucchini fries is our family's favorite. 

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4


  • 1 Cup Italian seasoned bread crumbs
  • 1/2 Cup Grated Parmesan cheese
  • 1 Tb Ground flax seeds
  • 2 Each Zucchini 9 in, each
  • 2 Each Eggs
  • Olive oil cooking spray


  1. Preheat an oven to 425 degrees. Line a baking sheet with parchment paper or aluminum foil lightly sprayed with olive oil.

  2. Slice the zucchini ito 1/2 x 1/2 x 4 inch pieces (steak fry size).
  3. Combine the bread crumbs, cheese, and ground flax seeds in a bowl. In a separate bowl, whisk eggs. Dip the zucchini fries into egg mixture, then press into bread crumbs. Evenly coat all sides. Place the breaded zucchini onto baking sheet. Mist with olive oil. This is an important step as will help give the fries a crispy texture.

  4. Bake the zucchini in the preheated oven until the fries are golden and tende (about 15 minutes). Turn over halfway through baking.

  5. Dip in any desired condiments. Pairs well with ranch or marinara sauce.


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