{"id":12991,"date":"2024-02-06T17:02:30","date_gmt":"2024-02-06T17:02:30","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=12991"},"modified":"2024-02-08T16:11:44","modified_gmt":"2024-02-08T16:11:44","slug":"heart-healthy-game-day-snacks","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2024\/02\/06\/heart-healthy-game-day-snacks\/","title":{"rendered":"Heart-Healthy Game Day Snacks"},"content":{"rendered":"

\"Heart-Healthy<\/p>\n

The big game is just a few days away, and it\u2019s not an official party without the snacks. No matter which team you\u2019re rooting for, you\u2019ll want these heart-healthy, tasty options as part of your game plan.<\/p>\n

The team at Cooper University Health Care is here to help you celebrate the game while keeping your health in mind. These recipes are diabetes-friendly; lower in fat, sodium, and carbohydrates than their traditional counterparts; and sure to satisfy your hungry team.<\/p>\n

\u201cOpting for snacks that are higher in protein and fiber will satisfy your cravings and keep you fuller longer,\u201d says Sandra Vasquez, MS, RD, CSOWM, bariatric dietitian at Cooper University Health Care.\u00a0\u201cI also encourage my patients to practice mindful eating while enjoying their favorite foods. Mindful eating involves paying attention to hunger and fullness cues and can help individuals develop a healthier relationship with food, improve digestion, and promote overall well-being.\u201d<\/p>\n

In addition to the recipes below, be sure to offer plenty of vegetables with hummus or guacamole as a dip. Other healthy snack ideas include fresh fruit, nuts (walnuts, cashews, almonds), air-popped popcorn, and shrimp cocktail. Also, be sure to offer plenty of water and low-calorie beverages, alongside other options.<\/p>\n

Enjoy the game!<\/p>\n

Protein-Packed Buffalo Chicken Dip<\/h3>\n

2 cups shredded chicken breast (or 1 can low-sodium canned chicken)
\n1\/4 cup buffalo sauce
\n1 cup plain Greek yogurt
\n1 tbsp ranch seasoning
\n8 oz. fat-free cream cheese<\/p>\n

Instructions:<\/strong><\/p>\n

    \n
  1. Preheat the oven to 350\u00b0.<\/li>\n
  2. In a mixing bowl, combine all ingredients thoroughly.<\/li>\n
  3. Bake the chicken dip for 20 minutes or until it is golden and bubbly.<\/li>\n
  4. Serve alongside crisp carrot and celery sticks for a delightful crunch.<\/li>\n<\/ol>\n

    Nutrition per 1\/3 cup serving (excluding veggies):<\/p>\n

    Calories: 120
    \nProtein: 15g
    \nFat: 4g
    \nCarbohydrates: 5g
    \nFiber: 0g
    \nSugars: 3g
    \nSodium: 85mg<\/p>\n

    Heart-Healthy Chili<\/h3>\n

    1 tbsp olive or avocado oil
    \n1 pound lean ground beef (at least 92% lean)
    \n1 onion (diced)
    \n4 garlic cloves (minced)
    \n2 tbsp paprika
    \n1 tsp ground chipotle powder
    \n2 tsp cumin
    \n2 cans kidney beans (14.5 oz. cans with liquid)
    \nFresh cilantro leaves (garnish)
    \n1 cup canned corn, no salt added
    \n2 cans tomato sauce, no salt added (8 oz. cans)
    \n2 cans diced tomatoes, no salt added (14.5 oz. cans with juice)
    \nLow-fat sour cream (optional)
    \nShredded low-fat cheddar cheese (optional)<\/p>\n

    Instructions:<\/strong><\/p>\n

      \n
    1. Place a large saucepan over medium-high heat. Add oil, ground beef, onions, and garlic. Cook and break up the ground beef as you go until it is browned, about 7 minutes. (Note: You can substitute ground turkey or a plant-based alternative for ground beef.)<\/li>\n
    2. Add the paprika, chipotle, and cumin and cook for 2 more minutes.<\/li>\n
    3. Add the tomato sauce, diced tomatoes with their juices, kidney beans with their liquid, and canned corn to the pot. Bring to a boil and reduce to a simmer until it reaches the desired thickness, about 20 minutes.<\/li>\n
    4. Scoop into bowls, garnish with fresh cilantro leaves, and serve with optional toppings (shredded low-fat cheddar, low-fat sour cream).<\/li>\n<\/ol>\n

      Nutrition per 1 cup serving:<\/em><\/p>\n

      Calories: 323
      \nFat: 6g
      \nSaturated Fat: 2g
      \nCholesterol: 40mg
      \nSodium: 224mg
      \nCarbohydrates: 38g
      \nFiber: 12g
      \nProtein: 28g<\/p>\n

      \u00a0<\/strong><\/p>\n

      Mexican Bean Dip<\/h3>\n

      1 can (14 oz.) refried, pinto, or white kidney beans
      \n1\u20443 cup low-fat plain yogurt
      \n2 green onions, chopped
      \n1 clove garlic, minced
      \n1 tsp each ground cumin and chili powder, plus more to taste
      \n2 tbsp chopped fresh cilantro or parsley<\/p>\n

      Instructions:<\/strong><\/p>\n

        \n
      1. If using canned beans, drain well and rinse thoroughly under cold water.<\/li>\n
      2. In a bowl, combine beans and the rest of the ingredients (yogurt, onions, garlic, spices, and herbs) and mash or use a food processor to combine.<\/li>\n
      3. Taste and add more cumin and chili powder if necessary and add cilantro or parsley to taste.<\/li>\n
      4. Just before serving, sprinkle with chopped cilantro or parsley.<\/li>\n<\/ol>\n

        (Tip: You can make this ahead. Just cover and refrigerate for up to two days.)<\/p>\n

        Nutrition per 2 tbsp serving:<\/em>
        \n<\/em>Calories: 30
        \nFat: <1g
        \nCholesterol: 2mg
        \nSodium: 85mg
        \nCarbohydrates: 5g
        \nFiber: 2g
        \nProtein: 2g<\/p>\n

        Reduced Guilt Nachos<\/h3>\n

        1 skinless, boneless chicken breast (8 oz.), cubed
        \n1 tsp chili powder
        \n4 oz. whole grain nachos
        \n1\/2 cup shredded part skim Monterey jack cheese or cheddar cheese
        \n1\/4 cup chopped tomato
        \n1\/4 cup chopped onion
        \n4 tbsp chopped fresh jalape\u00f1os
        \n6 tbsp taco sauce
        \n2 tbsp chunky salsa<\/p>\n

        Instructions:<\/strong><\/p>\n

          \n
        1. Preheat oven to 375\u00b0.<\/li>\n
        2. Sprinkle chicken with chili powder and place in a baking pan. Bake for 15 minutes or until cooked through. Set aside.<\/li>\n
        3. Preheat broiler. Line a baking sheet with foil and layer ingredients in the following order: nachos, half the cheese, tomato, onion, jalape\u00f1os, taco sauce, salsa, and chicken. Sprinkle remaining cheese over nachos.<\/li>\n
        4. Broil nachos 4 inches from heat for approximately 5 minutes, or until cheese is fully melted. Serve immediately. Makes 4 servings.<\/li>\n<\/ol>\n

          Nutrition per \u00bd cup serving: <\/em>
          \n<\/em>Calories: 248
          \nFat: 10g
          \nSaturated Fat: 2g
          \nCholesterol: 35mg
          \nSodium: 309mg
          \nCarbohydrates: 21g
          \nFiber: 3g
          \nProtein: 19g<\/p>\n","protected":false},"excerpt":{"rendered":"

          The big game is just a few days away, and it\u2019s not an official party without the snacks. No matter which team you\u2019re rooting for, you\u2019ll want these heart-healthy, tasty options as part of your game plan. The team at Cooper University Health Care is here to help you celebrate the game while keeping your … [Read more…]<\/a><\/span><\/p>\n","protected":false},"author":48,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-tlaverty","4":"post-12991","6":"format-standard","7":"category-ehealth-connection"},"yoast_head":"\nHeart-Healthy Game Day Snacks - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2024\/02\/06\/heart-healthy-game-day-snacks\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Heart-Healthy Game Day Snacks - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"The big game is just a few days away, and it\u2019s not an official party without the snacks. 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