Red Velvet, Green Apple & Hot Wings on Game Day

HotWingsHummus     food

MapleBeansLR1

Still haven’t figured out the line-up for your Super Day of Eating menu? Consider these crowd-pleasing ideas.

Dessert: Red Velvet Brownies with Cream Cheese Icing. Simple to make and so much easier to cut into bite-size portions than a huge Red Velvet Cake. You’ll still get rich red velvet flavor with irresistible cream cheese icing, though.

Appetizer: Hot Wings Hummus. Fast, easy and a fantastic substitute for the more calorie-and fat-laden but oh-so-delicious Hot Wings or Buffalo Wings Dip. Nutrient and protein-rich chickpeas are blended with antioxidant-rich spices and seasonings. Serve with fresh celery sticks – a winning way to get more vegetables on the plate!

Side Dish: Maple Apple Baked Beans. Oh sure, you could put out bowls of grapes, Cuties, kiwi, bananas and berries for everyone enjoy. But can you really imagine enjoying your Porter or Stout (my faves) along with fresh fruit? Probably not. Score big-time by adding apples to baked beans, maple syrup and barbecue sauce.

Touchdown: Crock pot on for Pulled Pork with a lean pork loin, skillet on the stove for Hot & Spicy Beef Burrito meat and some whole-wheat buns and corn tortillas….maybe a batch of my Zesty Black Bean & Corn Salsa for extra veggies ……and Touchdown! The perfect menu for blending and balancing great taste with good health. Even on this Super Sunday of Eating.

Red Velvet Brownies with Cream Cheese Frosting
Brownies
1 cup butter
2 ounces bittersweet baking bar, coarsely chopped
1 ½ cups sugar
1 ½ cups light brown sugar
4 large eggs
1 (1 ounce) bottle red liquid food coloring
1 tablespoon vanilla extract
3 tablespoons low-fat buttermilk
2 ½ cups all-purpose flour
½ cup unsweetened cocoa powder
¼ teaspoon salt
Frosting
1 (8 ounces) package 1/3 less fat cream cheese
4 tablespoons butter, softened
1 ½ cups powdered sugar
1/8 teaspoon salt
½ teaspoon vanilla extract

Preheat oven to 350°F. Grease a 9-by-13-inch baking pan with butter or shortening.
Microwave butter and bittersweet chocolate in a large microwave-safe bowl on high 1 ½ minutes or until melted and smooth, stirring at 30-second intervals.
Whisk in sugars. Add eggs, one at a time, whisking just until blended after each addition.
Add red food coloring, vanilla and buttermilk and whisk until thoroughly blended.
With a wooden spoon, gently stir in flour, cocoa powder and salt. Pour and spread batter into prepared pan. Bake 25-35 minutes or until wooden pick inserted in center comes out with a few moist crumbs. Cool completely in pan on wire rack before frosting.

While brownies cool, make frosting. In a medium bowl, beat cream cheese and butter at medium speed with electric mixer until creamy. Gradually add powdered sugar and salt, beating until blended. Stir in vanilla. Frost cooled brownies and store in refrigerator.
Makes 36 small brownies. Recipe by Kim Galeaz, RDN CD

Spicy Three Pepper Hot Buffalo Wings Hummus
2 cans (15 to 16 oz.) chickpeas, rinsed and drained, 1 cup chickpea liquid reserved
2 tablespoons barbecue sauce
3 (or more!) tablespoons cayenne red pepper hot sauce
1 tablespoon distilled white vinegar
¼ cup tahini
4 garlic cloves, coarsely chopped
4 tablespoons freshly squeezed lemon juice
¼ teaspoon salt
¼ teaspoon ancho chili powder
¼ teaspoon ground cayenne red pepper

Place all ingredients in food processor. Add ¼ cup plus 2 tablespoons reserved chickpea liquid. Puree until smooth and creamy. Add additional chickpea liquid if you prefer a thinner hummus. Serve with celery sticks, waffle-style pretzels, pretzel crisps and/or whole-grain crackers.
Makes about 14 servings of ¼ cup each (3 ½ cups total hummus). Recipe by Kim Galeaz, RDN CD

Maple Apple Baked Beans
5 cans (15 oz. each) great northern beans, rinsed and drained
2¼ cups peeled, chopped Granny Smith apple (2 very large apples)
1 2/3 cups chopped sweet onion
1 cup coarsely chopped, cooked bacon
1½ cups hickory barbecue sauce
1 cup pure maple syrup
¼ cup firmly packed dark brown sugar
¼ cup stone ground mustard
2 teaspoons dry mustard
½ teaspoon ground ancho chile pepper

Preheat oven to 350°F. In a large bowl, combine all ingredients and stir well. Pour in 13x9x2-inch glass baking dish coated with vegetable cooking spray. Bake 45 minutes, or until bubbly and heated throughout.
Makes about 10 cups (15 servings of 2/3 cup each). Recipe by Kim Galeaz, RDN CD

 

Living downtown Indianapolis = Super Sized Excitement

Living in downtown Indianapolis right now is one mega, super-sized serving of excitement.  That’s right – I live less than a mile from Lucas Oil Stadium, home of Super Bowl XLVI on February 5. Since Super Bowl is apparently the #2 eating event for Americans, I’d like to share my ideas for serving great-tasting, nutrient-rich and decadent foods for this super-sized occasion.  

Menu
Smoky Rubbed Pork Tenderloin with Chipotle-Lime Mayonnaise on Whole Grain Mini Buns

Good Luck Salsa with Whole Grain Corn Tortilla Chips

Bacon Apple Football Cheeseball

Pork tenderloin stars as the lean protein choice to provide satiety and an excellent source of certain B-vitamins; it’s also a good source of zinc. Black-eyed peas, a fiber-filled legume, star in the savory salsa that will bring Good Luck to your team. And decadent bacon stars in the dried-apple studded, calcium-rich sweet-savory cheeseball shaped like a football.

Disclosure: I’m a culinary-nutrition consultant to restaurants and numerous public relations representing one or more foods/beverages included in this post and several agriculture organizations.

 

Smoky Rubbed Pork Tenderloin

2 pork tenderloins, about 2 to 2 1/3 pounds total

Smoky Rub

1 tablespoon chili powder

1 tablespoon chipotle chili powder

2 teaspoons smoked paprika

1 teaspoon ancho chili powder

1 teaspoon black pepper

1 tablespoon sugar

¼ teaspoon salt

Preheat oven to 425°F. Combine all smoky rub ingredients in small bowl and stir well. Completely cover pork tenderloins with rub. Roast for 20 to 27 minutes, or until temperature in center of pork is 145 degrees. Remove pork and let rest 3 minutes before slicing. Serve with chipotle lime mayo on whole grain buns. Makes about 6 to 8 servings.

Find more inspiration with lean pork, bacon and side-dishes for your Super Bowl Party at www.PorkBeInspired.com

Good Luck Salsa

2 cans (15 – 16 oz.) black-eyed peas, rinsed and drained

1 can (15 – 16 oz.) white and yellow sweet corn, rinsed and drained

1 can (15 oz.) petite diced tomatoes, drained

1 to 1 ½ jalapeño peppers, seeded and finely minced

¼ to 1/3 cup finely chopped fresh cilantro

¾ cup finely chopped red onion

1/3 cup red wine vinegar

2 ½ tablespoons extra virgin olive oil

1 teaspoon kosher salt

½ teaspoon black pepper

½ teaspoon garlic powder

1 teaspoon dried oregano

¾ to 1 teaspoon ground cumin

Combine peas, corn, tomatoes, peppers, cilantro and onion in large bowl. Whisk together remaining ingredients and pour over vegetables, stirring to combine and coat. Refrigerate a couple hours before serving. Enjoy with whole-grain corn chips. Makes about 6 cups, or 24 servings of 1/4 cup each.

Living downtown Indianapolis = Super Sized Excitement

Living in downtown Indianapolis right now is one mega, super-sized serving of excitement.  That’s right – I live less than a mile from Lucas Oil Stadium, home of Super Bowl XLVI on February 5. Since Super Bowl is apparently the #2 eating event for Americans, I’d like to share my ideas for serving great-tasting, nutrient-rich and decadent foods for this super-sized occasion.  

 

Menu
Smoky Rubbed Pork Tenderloin with Chipotle-Lime Mayonnaise on Whole Grain Mini Buns

Good Luck Salsa with Whole Grain Corn Tortilla Chips

Bacon Apple Football Cheeseball

 

Pork tenderloin stars as the lean protein choice to provide satiety and an excellent source of certain B-vitamins; it’s also a good source of zinc. Black-eyed peas, a fiber-filled legume, star in the savory salsa that will bring Good Luck to your team. And decadent bacon stars in the dried-apple studded, calcium-rich sweet-savory cheeseball shaped like a football.

 

Disclosure: I’m a culinary-nutrition consultant to restaurants and numerous public relations representing one or more foods/beverages included in this post and several agriculture organizations.

 

Smoky Rubbed Pork Tenderloin

 

2 pork tenderloins, about 2 to 2 1/3 pounds total

Smoky Rub

1 tablespoon chili powder

1 tablespoon chipotle chili powder

2 teaspoons smoked paprika

1 teaspoon ancho chili powder

1 teaspoon black pepper

1 tablespoon sugar

¼ teaspoon salt

 

Preheat oven to 425°F. Combine all smoky rub ingredients in small bowl and stir well. Completely cover pork tenderloins with rub. Roast for 20 to 27 minutes, or until temperature in center of pork is 145 degrees. Remove pork and let rest 3 minutes before slicing. Serve with chipotle lime mayo on whole grain buns. Makes about 6 to 8 servings.

 

Find more inspiration with lean pork, bacon and side-dishes for your Super Bowl Party at www.PorkBeInspired.com

 

Good Luck Salsa

 

2 cans (15 – 16 oz.) black-eyed peas, rinsed and drained

1 can (15 – 16 oz.) white and yellow sweet corn, rinsed and drained

1 can (15 oz.) petite diced tomatoes, drained

1 to 1 ½ jalapeño peppers, seeded and finely minced

¼ to 1/3 cup finely chopped fresh cilantro

¾ cup finely chopped red onion

1/3 cup red wine vinegar

2 ½ tablespoons extra virgin olive oil

1 teaspoon kosher salt

½ teaspoon black pepper

½ teaspoon garlic powder

1 teaspoon dried oregano

¾ to 1 teaspoon ground cumin

 

Combine peas, corn, tomatoes, peppers, cilantro and onion in large bowl. Whisk together remaining ingredients and pour over vegetables, stirring to combine and coat. Refrigerate a couple hours before serving. Enjoy with whole-grain corn chips. Makes about 6 cups, or 24 servings of 1/4 cup each.

 

 

 

A Dietitian’s Football Party Strategy: No Fumbles, All Extra Points

     3BeanChiliBY2

Formation for Winning Strategy: Flavorful + Nutrient-Rich Foods

Forward Pass: Lean Beef in Chili & Burrito Meat + Lean Pork Tenderloin

Field Goal: Vegetable-Rich with Beans, Corn, Tomatoes, Chilies & More in Chili & Salsa

Touchdown: Fruit for Dessert with Spiced Pumpkin Cheesecake Dip

Celebration: Fantastic, Flavorful and Colorful Foods = Happy Party Guests

Hearty Three Bean Chili with Beef

1 tablespoon vegetable oil

2 ½ cups chopped onions

1 to 2 tablespoons minced garlic

1 pound ground beef (sirloin or round – 10% fat maximum)

1 can each (15 – 16 oz. each) red, pinto and light kidney beans

2 cans (14.5 to 15 oz.) petite diced tomatoes

3 cans (15 oz.) tomato sauce

¼ cup brown sugar

½ teaspoon salt

1 ½ teaspoons black pepper

1 tablespoon ground cumin

2 tablespoons chili powder

½ to 1 teaspoon crushed red pepper

6 to 12 drops hot red pepper sauce

Heat oil in large pot over medium-high heat. Add onions, garlic, and ground beef. Cook until beef is crumbled and cooked thoroughly. Carefully drain grease. Drain all canned beans and rinse to remove sodium. Add beans to onion-meat mixture along with all other ingredients. Stir well. Bring to a boil and then reduce heat to low. Cover and simmer 30 to 45 minutes.

Makes about 16 cups (8 servings of 2-cups each)

 

Zesty Black Bean & Corn Salad with Lime Dressing 

Bean & Corn Salad           
2 cans (15 oz.) black beans, drained and rinsed

1 bag (16 oz.) frozen sweet corn kernels, thawed (roughly 3 cups)

1¾ cup chopped red onion

1½ cup chopped green onion

1 very large red bell pepper, chopped

2 jalapeno peppers, finely minced

2 cups chopped tomato

2/3 cup chopped cilantro

Lime Dressing

3/4 cup fresh lime juice

Zest of 1 large lime

1½ tablespoons minced garlic

1 tablespoon ground cumin

1 teaspoon Kosher salt

2 tablespoons extra virgin olive oil

Combine all salad ingredients in a large bowl and set aside. Combine all dressing ingredients and mix well. Pour over salad and toss lightly to thoroughly coat all ingredients. Chill several hours before serving.  Refrigerate leftovers in covered container.

Makes almost 12 cups (about 16 servings, ¾ cup each)

  

Spiced Pumpkin Cheesecake Dip with Apples & Pears

1 package (8 oz.) Neufchatel 1/3-less fat cream cheese

1 can (15 oz.) pure pumpkin

½ cup firmly packed brown sugar

1½ teaspoons pumpkin pie spice 

Apples, pears and Asian pears, cut into thick slices

Combine cream cheese, pumpkin, brown sugar and pumpkin pie spice in a food processor until thoroughly blended. Chill at least one hour before serving. Serve with slices of fresh pears, apples and Asian pears. Makes about 2 ¾ cups dip (11 servings of ¼-cup each)

Latin-Rubbed Pork Tenderloin

The spice rub can be made ahead and stored in a covered jar on the pantry shelf. For a healthy, quick weeknight meal, the pork can be rubbed and set aside for as little as 20 minutes….just do it while the grill heats!

2 pork tenderloins, about 2 pounds total

Latin Spice Rub

1 tablespoon dark brown sugar

1 1/2 teaspoons kosher salt

1 1/2 teaspoons freshly ground black pepper

1 1/2 teaspoons ground ginger

1 1/2 teaspoons ground cumin

1/4 teaspoon cayenne

Mix together Latin spice rub. Rub spice mixture over pork tenderloins. Cover and refrigerate for 2 to 24 hours. Remove from refrigerator 30 minutes prior to grilling. Prepare medium-hot fire in charcoal grill, preheat gas grill to medium-high, or set large grill pan over medium-high heat on stovetop. Spray grill grate with vegetable oil spray. Grill pork, covered, turning as each side sears, for total of 12 to 14 minutes. Using instant-read thermometer, check internal temperature of pork; the pork is done when it registers 150 to 155 degrees. When done, transfer pork to cutting board. Let pork rest for 10 minutes before slicing.

  

Hot & Spicy Burrito Meat

1 pound lean ground beef (no more than 10% fat content)*

1 can (4.5 oz) chopped green chiles

1 can (14 oz) diced tomatoes with green chilies, drained

1 teaspoon chili powder

½ to 1 teaspoon crushed red pepper

10 drops hot pepper sauce

In a large skillet over medium heat, cook ground beef. Add green chilies, diced tomatoes and seasonings. Cook until all ingredients heated thoroughly.

Serve in flour or corn tortillas, with taco shells or with tortilla chips.

Can also serve as a dip with tortilla chips.

Makes about 2 2/3 cups mixture (8 servings of 1/3 cup each)

*Or one 12 oz. package meatless soy burger-style crumbles for a meatless filling. If using soy crumbles, do not drain diced tomatoes.

Game Day Strategy: Fiber Before Four

Is anyone giving any thought about what they’ll eat BEFORE the big game tomorrow?! After all, most Super Bowl parties don’t begin until 4 pm, and by that time, most of us “should” have eaten breakfast and lunch.

 No skipping, either. You may “think” avoiding breakfast and lunch will save calories overall, but meal-skippers usually end up eating too many calories. Why? You’re famished, starving, and ravenous when 4 pm rolls around….and end up stuffing yourself, eating far more than if you had been fueled.

So my suggestion is to “Fiber up before Four!”  Four p.m. that is. Fiber-filled foods create a feeling of fullness and satisfaction for a longer period of time after eating. Great for keeping hunger pangs at bay prior to the big party.

 Consider Apple Pecan Oven Pancake or Better Bran Muffins. Both are filled with hearty whole-grains and lots of satisfying fiber. You’ll probably have leftovers – perfect for a hectic Monday morning!

Apple Pecan Oven-Baked Pancake

1 cup white whole wheat flour (suggest King Arthur Brand)

1 ¾ cups old-fashioned oats

1/3 cup ground flax seed

1/3 cup firmly packed light brown sugar

2 ½ teaspoons baking powder

½ teaspoon baking soda

1 teaspoon Saigon cinnamon

½ teaspoon apple pie spice

3 large eggs

1 1/3 cups low-fat buttermilk

¼ cup canola oil

2 cups finely diced, peeled apples

2/3 cup finely chopped pecans

 Preheat oven to 425°F. Whisk all dry ingredients in large bowl. Whisk eggs, milk and oil together in a separate smaller bowl; stir into dry ingredients with spoon until just combined. Don’t over mix. Lightly stir in apples and pecans. Spread in 10×15-inch jelly roll pan coated with vegetable cooking spray. Bake 14 to 17 minutes until toothpick inserted in center comes out clean. Cut into 18 squares and serve immediately.

 Serves 4 to 6 (3 to 4 squares each).

Best Bran Muffins*

1¼ cups all-purpose flour

½ cup sugar

1 tablespoon baking powder

¼ teaspoon salt

2 cups dry All-Bran ® cereal (original type)

1¼ cups 1% low fat milk

1 large egg

¼ cup vegetable or canola oil

3 tablespoons unsweetened natural applesauce

Preheat oven to 400°F. Spray each cup in a standard 12-cup muffin/cupcake pan with vegetable cooking spray. Whisk flour, sugar, baking powder and salt together in a medium bowl. Set aside. In a large bowl, combine cereal and milk; let stand about 2 minutes or until cereal softens. Add egg, oil and applesauce and stir well. Add flour mixture, stirring only until all ingredients are combined. Divide batter between cups. Bake for about 18 to 20 minutes or until golden brown and toothpick comes out with only a couple crumbs. Serve warm. Makes 12 muffins.

 *Adapted from The Original All-Bran Muffin recipe from Kellogg’s.