Indianapolis has been making headlines lately, first as the host city for the Super Bowl, and second as a city whose residents age prematurely thanks to bad eating habits. That's right - the RealAge.com website recently elected Indy as one of the top 25 "oldest"cities in the United States. Indianapolis-ered based registered dietitian Kim Galeaz wants to change those headlines, starting this weekend with her healthy snack creations for Super Bowl gatherings.
All of Ms. Galeaz's creations start with a base of fruit or vegetables. They are loaded with nutrients and soluble fiber, and low in calories. She suggests pairing them with low or no calorie beverages such as flavored sparkling water, diet soda, or low-calorie beer.
The "old wives tale" that vinegar is good for dieters has been found to have a ring of truth. Studies show that cider vinegar or wine vinegar eaten regularly in small quantities helps reduce belly fat. This salsa combines two known fat-fighters - legumes and vinegar - into one tasty treat.
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 (18 servings of 1/3 cup each)
For those who love the taste of hot wings but don't want the added fat that comes
with them, try this recipe for meatless mock hot wing hummus. It's great for vegans, vegetarians or people who are transitioning toward a more plant-based diet as well.
Serve the hummus with pieces of whole wheat pita bread, celery sticks, pretzel crisps or baked, whole-grain snack crackers.
Spicy Hot 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.
Kim's last recipe appeals to the sweet tooth but still qualifies as guilt-free. This is also a fantastic dessert to have after a meal of poultry, lamb or veal. Keep it in mind as a "light" alternative to pumpkin pie next Thanksgiving. Asian pears are on sale this week at local Kroger stores and apples are still a good buy during the winter at most grocery stores or orchards such as Tuttle's.
Pumpkin Cheesecake Dip with Apples & Pears
1 package (8 oz.) 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 thick
slices of fresh pears, apples and Asian pears.
Makes about 2 ¾ cups dip (11 servings of ¼-cup each)
Kim Galeaz is a registered dietitian and owner of Galeaz Food and Nutrition Communications. She is the co-author of the book, 4 Weeks to Maximum Immunity.
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