Super Foods for SuperBowl Sunday

Nicole Garza, Lubbock Fox 34, with Jennifer Gorman,
our newest Registered Dietitian.

It's that time again! Time to surround ourselves with friends and family all adorned in favorite team sweatshirts, gather in close around the TV, watch large men wrestle a pigskin and try to outdo our neighbor with the best Superbowl Snack. This year, your snacks will come with their own spotlight and singing choir. No longer will you return home with a full plate of veggies. This year you are prepared.

You favorite Market Street Dietitians want to help you out by providing our favorite Super Foods for Super Bowl! Below our our four favorite foods for a Super Nutrition Super Bowl.



Our Favorite Hummus

Delicious Hummus with Wasa
Crisp Bread (NuVal score of 36)

1-16 oz can garbanzo beans, drained and rinsed

1/3 cup extra virgin olive oil

3 Tbsp lemon juice

1 tsp minced garlic

½ tsp ground cumin

¼ tsp ground red pepper

Salt and pepper to taste

1 Tbsp extra virgin olive oil (optional)

Garnish: lemon slice

1. Process first 6 ingredients and 2 tablespoons water in a food processor 1 to 2 minutes or until smooth, stopping once to scrape down sides. Add salt and pepper to taste.

2. Transfer to a bowl. Cover and chill 2 hours or up to 3 days.

3. Drizzle with 1 tablespoon olive oil just before serving and garnish, if desired.

Nutrition Tip: Choose Garbanzo beans with higher NuValTM scores. This means more nutrients with less salt. NuValTM scores are right on the price tag. ALSO, rinsing and draining canned beans will help remove ~50% of the sodium.

Be sure to catch our newest member of the Dietitian team, Jennifer Gorman, in the media spot from Fox34News Lubbock Tuesday January 31, making Our Favorite Hummus.

Nutrition for 2 Tbsp: calories 100, calories from fat 70, total fat 8g, saturated fat 1g, cholesterol 0mg, sodium 115mg, total carbohydrate 6g, dietary fiber 1g, sugars 1g, protein 2g, vitamin A 0%, vitamin C 2%, calcium 2%, iron 2%

 

Guacamole with some of Market Street's famous dips:
Smoked Gouda Dip, Spinach Artichoke Dip, &
Santa Barbara Chicken Salad (look for them in the deli)

Great Guacamole
4 large ripe avocados
1 Tbsp water
½ tsp Mexican oregano (or regular oregano)
1 tsp ground cumin

½ tsp garlic powder

1 small yellow onion

1 ripe roma tomato

2 Tbsp fresh lemon juice

1 Tbsp fresh chopped cilantro leaves (or 1 tsp dried)

1 tsp salt

1/8 tsp cayenne red pepper

1. Mix water, cumin, garlic powder & oregano together in medium bowl; let stand. Halve avocados, remove pits. With a spoon, slide skins off. Cut into thirds & add to bowl.

2. Mince onion & tomato; add to bowl with lemon juice, cilantro, salt & cayenne pepper. Mash with a hand potato masher; stir to blend spices.

3. Cover guacamole tightly & refrigerate until ready to serve. Serve with baked or light tortilla chips.

Nutritional analysis for ¼ cup serving: calories 110, calories from fat 90, total fat 10 g, saturated fat 1.5 g, trans fat 0 g, cholesterol 0 mg, sodium 200 mg, total carbohydrate 5 g, dietary fiber 0 g, sugars 1 g, protein 1 g, vitamin A 8%, vitamin C 10%, calcium 2%, iron 4%



Steamed shrimp is an easy and
nutritious way to score a Touchdown



Steamed Shrimp
No need to buy ingredients for this. Simply purchase a steamed shrimp tray from Market Street or have your shrimp steamed in the seafood department. It's a great source of lean protein. Use caution with dips!



Make your own pizzas!



Make Your Own Pizzas
Whole Wheat English Muffins

Tomato Sauce (look for higher NuVal scores)

Part-skim mozzarella

Chopped veggies of choice (try Beneforte Broccoi)

Diced chicken, turkey pepperoni, lean ham, etc

Assemble pizzas to your liking and bake in oven or toaster oven till cheese begins to melt.

One last word about the veggie tray. When trying to outdo your neighbor, consider using a NEW kind of broccoli. While all broccoli is good and good for you, using Beneforte Broccoli by EatSmart you'll be bringing broccoli that contains more phytonutrients (friendly plant nutrients) that may help improve our immune system and fend of free radicals. And, not to worry, it's non-GMO. Look for the NEW broccoli in the produce section of your favorite Market Street.

Beneforte Broccoli - with more phytonutrients!

Are you Souper Healthy?

Take a look at these two sets of soup. Could you tell me with 100% accuracy which one is better for you? Let's let our soup cool before we discuss the answer.

This week consumer research firm Nielsen released a new report indicating that 59% of consumers around the world have difficulty understanding nutritional labels on food packaging. That means that on average 59% of Market Street's store guests have dificulty understanding nutritional labels on food packaging.

The one discouragement I hear from guests regularly is: it takes too long to compare all the nutrition facts. After enough attempts, it's no wonder guests settle back into the routine of same brand, same product. It just takes too much time - a commodity spread thin.

I'd like to make a committment to you. I'd like to save you time AND improve your health. Lofty promise? What's the catch? Too good to be true? Not-uh...I really can save you time and help you pick the best for you and your family.

I'd like to reintroduce you to my friend NuVal. For my regular shoppers, you know NuVal; but for those of you who have resolved to focus on health or have just joined our family of shoppers let me explain the simplicity.

NuVal can best be explained by the game of basketball. At the end of the Mavericks game, how do you know which team has won? By the team with the highest score, correct? How do you know if you have good credit? By a higher credit score. Well the same thing applies to NuVal. At Market Street, you can see in one simple number the nutritional value of your food - the higher the score, the better the nutrition. This score is right on the price tag (see the 96 below).

You can see that Golden Delicious Apples are 1.29 per lb
and receive a NuVal score of 96 - easy nutrition!

So back to those soups. Have you decided yet which soup is better? Take a look below.

Progresso Light New England Clam Chowder wins over Campbell's Health Conscious Clam Chowder 98% Fat Free.

Dying to know which Healthy Choice Soup is better? Take the rest of the quiz on our January Featured article (if this link takes you to a different topic, check out the soup article in the archives).

If all this talk about soup has made you hungry, be sure to also try our Potato Leek Soup recipe. Cheers! (Let's pretend we clinked our soup spoons).

How can I curve my appetite?

Question: I seriously need something to help curve my appetite. What are some foods I can eat to help with that? or is there a supplement I can take?

Answer: My favorite part of your question is that you asked about foods first and supplements second. As I dietitian, that is one of my mottos. Let's see what food can do first.

Regarding your appetite, there are a few things that can make a huge difference.

First, make sure you are eating a good breakfast with high fiber, whole grains and protein. Many times people will have a little bowl of cereal or a banana and wonder why they are so hungry an hour later. Choosing foods with natural fiber and protein requires more time for the body to digest thereby keeping you full longer. Breakfast is the most important meal of the day. In fact did you know:

• Eating breakfast can prevent overeating later in the day. Skipping breakfast makes you feel ravenous later, and you may unintentionally overeat. In fact, skipping breakfast actually increases your risk of obesity.
• Eating breakfast starts a healthy day. People who eat breakfast regularly tend to overall eat a healthier diet that is higher in fiber and essential vitamins and minerals.
• Eating breakfast gives you energy. A healthy breakfast refuels your body and replenishes the energy stores depleted while you sleep. Skipping breakfast is associated with decreased activity and sluggishness, both physically and mentally.

Our new Living Well Breakfast is a great way to start the day. We have a fantastic variety of foods with protein, vegetables, and fiber. View the selection and nutrition analysis here: http://www.marketstreetunited.com/livingwell/breakfast.asp

 

Second, make sure that your meals are not too heavy in carbohydrates. They break down easily in the body and leave us hungry soon after. Again, like breakfast, try to include natural fiber (fruits/vegetables/whole grains), lean protein (turkey, beans, chicken, tofu), and some healthy fats (olives, olive oil, nuts, nut butters, etc). You should eat enough that you are satisfied and not feel hungry for 3-5 hours. Ideally, you'd want to eat 5-6 small meals per day about every 3-5 hours.

Third, make sure you are drinking enough fluids. Many times, our bodies are merely thirsty but we interpret the cue as hunger. Drink so that your urine is pale yellow to clear all day long.

Lastly, make sure you are eating the right amount of calories. At the appropriate calorie level, you should feel good and not excessively hungry. I would encourage you to work one-on-one with a dietitian to determine the calories you need for your age, height, weight and health goals. You can find one based on your zip code and with the specialty you are interested in here: http://www.eatright.org/programs/rdfinder/