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5 Super Bowl Survival Tips

Published by on 2nd February 2019 | Leave a response

Super bowl Sunday is practically a national holiday. Super Bowl tables will be laden with fried chicken wings, meat hoagies, burgers, hot dogs, potato chips, dip and lots of alcohol! Even though it is one night a year, don’t use a super bowl party as an excuse to interfere with healthy new habits. If you do happen to over do it a bit, get right back to your healthy plan at the very next meal.

5 Super bowl survival tips:

1. Hit the gym the day of the party

2. Don’t arrive starved

    • Follow regular meal schedule
    • Have a small high fiber, lean protein snack before the party to take the edge off

3. Have a plan

    • Bring a salad loaded with lean protein and colorful vegetables
    • Fill up on the better options to leave less room for the “bad”

4. Practice moderation

    • Fill half the plate with vegetables
    • Eat small portions of unhealthier choices
    • Eat mindfully to enjoy every morsel

5. Watch alcohol intake

  • Alternate alcohol with sparkling water
  • Know your numbers: 12 ounces beer can contain upwards of 13 grams of carbohydrate per serving, with wine containing 4 grams per 5 ounce serving.

Easy party food swaps:

  • Serve vegetarian bean and lentil chili in place of beef.
  • Trade mayonnaise based dips for hummus.
  • Use ground chicken to make Swedish meat balls in place of ground beef.
  • Serve shredded barbecue jackfruit sliders for your vegan guests.
  • Make a healthy “cheesy” popcorn by air popping, spraying with olive oil and toss with sea salt, fresh ground pepper and nutritional yeast.
  • Oven fry chicken wings by dredging in seasoned whole wheat bread crumbs, coating with olive oil spray and baking in a 450°F oven for 25-30 minutes until crisp.
  • Crunchy roasted mediterranean chickpeas make a delicious alternative to high fat potato chips. Preheat oven to 450°F. Drain and dry chickpeas. Toss with olive oil, sea salt, black pepper and za’atar seasoning. Place on a baking sheet. Roast for 25 to 30 minutes or until brown and crisp.
  • Stuff mini whole wheat pita pockets with part skim mozzarella and halved grape tomatoes. Place in panini press for quick and delicious mini pizza quesadillas.
  • Mix up a platter of high protein nut butter quinoa puff bars.
  • Grill up a platter of turkey breast sliders. Serve on mini whole wheat buns.
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Crispy Almond Coconut Quinoa Puff Bars

Crispy Almond Coconut Quinoa Puff Bars

Published by on 1st February 2018 | Leave a response

Quinoa puffs, gluten free, snack bars, pre workout

Crispy Almond Coconut Quinoa Puff Bars

 

Quinoa, The Gluten Free Wonder Seed

Quinoa is a pseudo grain known for its high protein profile. This seed is naturally gluten free, making a perfect option for gluten intolerance. Separate from most grains, quinoa’s protein composition is considered complete, meaning it possesses the 9 amino acids essential to support our dietary needs. 

A 1/2 cup of quinoa is 110 calories, 2 g fat, 3 g fiber and 4 g protein. A serving is rich in vitamin E, folate, iron and B vitamins. Quinoa is an excellent antioxidant, primarily for its vitamin E content.

Simple to prepare!

Quinoa is simple and quick to prepare. It can impart a bitter taste, so it is important to rinse the dry quinoa well prior to cooking if not purchased pre-rinsed. To cook: combine 1 cup of dry, rinsed quinoa with 1-3/4 cup water or low sodium broth. Bring to a gentle boil, cover and simmer for 15 minutes or until tender. Drain well and serve. 

Quinoa is so versatile!

Enjoy in different preparations:

  • Quinoa: red, white and black varieties; white is the most common.
  • Flakes: texture similar to oats; can substitute oats in a gluten-free recipes
  • Puffs: nutty taste with a texture reminiscent of rice crispy cereal
  • Flour: used to produce a variety of gluten free pasta

By combining high protein quinoa puffs with natural almond butter we upped the protein content. Using only 1/4 cup honey in 20 servings, breaks down to a mere 1/2 teaspoon per serving. Select 80% or greater high cacao chocolate for maximum antioxidant benefit.

Where can you buy quinoa puffs?

Quinoa puffs can be purchased online at Nuts.com or Amazon, but are available at Whole Foods or check you local grocer for availability. Only buy unflavored toasted quinoa. Do not confuse the ingredient used in this recipe with flavored quinoa puffs.

Quinoa puffs, gluten free, snack bars, pre workout
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Almond Coconut Quinoa Puff Bars
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 

Every time we would visit Disney World, one of my first stops would be the bakery on Main Street for a signature mouse ear crispy treat. We love our rice crispy treats, but don't love how high in sugar they are! We set out to develop a crispy dessert treat that was not only packed with flavor, but higher protein and lower in sugar. We topped ours off with high cacao chocolate to up the antioxidant value. 

Stir up a batch today - let us know what you think in the comment below.

Course: Dessert, Snack
Keyword: gluten free,, high protein, performance snack, pre work out, quinoa, quinoa puffs, snack
Servings: 20
Author: Fisher Nutrition Systems
Ingredients
  • 1/2 cup almond butter no sugar or salt added
  • 2 tbsp unsweetened flaked coconut
  • 1/4 cup honey
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1 tsp vanilla extract
  • 2-1/2 cups quinoa puffs
  • 2 ounces dark chocolate 80% high cacao or greater
  • 1 tbsp coconut oil
  • additional slivered almonds for topping
  • additional flaked coconut for topping
Instructions

  1. Line an 8 x 8 baking dish with parchment paper.

  2. Place the almond butter, coconut, honey, cinnamon, salt and vanilla extract in a small saucepan. 

  3. Cook, on medium low, stirring often until combined well.

  4. Add water by the tablespoon if mixture is too thick.

  5. Spoon the quinoa mixture into the parchment paper. Press into baking dish with damp hands. Place in refrigerator to set.

  6. Chop chocolate and add to a small saucepan with coconut oil.

  7. Melt slowly over low heat, stirring frequently to avoid burning chocolate.

  8. Remove quinoa puff bars from the refrigerator. Brush with melted chocolate. Sprinkle with additional almonds and flaked almonds.

  9. Cut into 20 pieces.

 

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BBQ Shredded Jackfruit Sliders

BBQ Shredded Jackfruit Sliders

Published by on 1st February 2018 | Leave a response

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BBQ Shredded Jackfruit Sliders

2, 20 oz cans jackfruit in brine
2 tablespoons coconut sugar
1 teaspoon paprika
1 teaspoon garlic
1/2 salt
1/2 black pepper
1/2 chili powder
1 – 2 teaspoons olive oil
3/4 cup barbecue sauce
6 whole wheat slider buns

  1. Open cans of jackfruit, drain and rinse. Toss with seasonings.
  2. Heat olive oil in a large skillet. Add jackfruit to skillet. Cook, stirring until starting to brown.
  3. Stir barbecue sauce and 1 to 2 tablespoons of water into jackfruit. Cook for 25 to 30 minutes, adding additional water or barbecue sauce as needed.
  4. When cooked through, use a fork to shred the jackfruit.
  5. Divide evenly among the slider buns and serve.
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