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Healthful food could sway Super Bowl outcome

by: STAFF PHOTO: BARB RANDALL - Barb Randall suggests serving this Tropical Avocado Salsa with blue corn chips and sweet potato chips at your Super Bowl party.

Probably some of you are heading to MetLife Stadium to watch Sunday’s match between the Seahawks and Broncos.

While I wish you a safe journey, I don’t think you could pay me to sit outside in the blowing snow to watch the game. No, thank you very much — I’ll enjoy watching the Super Bowl from the cozy comfort of my home.

So that takes the pressure off figuring out how to keep warm and puts it where I like it: deciding what to serve to keep the cheering strong during the game. This might be the year to shake up the Super Bowl party fare.

Traditionally people serve heavier, meaty foods: brats, brisket, chilis, barbecued ribs, pizzas, nachos. Add the accoutrements: chips, salsas, gooey dips, brownies and more — plus beer, wines, cocktails. By the end of the game you are walking around feeling not nearly as fit as you’d like.

Not that I want to be a killjoy, but I think I might prefer going a little lighter this year. Can I get the traditional flavors without the added fats and carbs? I think so. A little Internet research gave me inspiration for tweaking the favorite tailgate flavors into more healthful combinations. Take a look.

Chicken wings are a favorite Super Bowl party food. We love the spicy flavor and maybe even the mess of eating wings. How about splashing some of that Buffalo sauce onto salmon? This recipe sounds tasty, and fun for a change.


Buffalo Salmon

Makes 6 servings

5 tablespoons unsalted butter

1/4 cup hot sauce such as Frank’s Redhot

1/3 cup panko (Japanese bread crumbs)

1 tablespoon vegetable oil

1 (2-pound) piece salmon fillet with skin

Preheat oven to 425 F with rack in upper third. Lightly oil a shallow baking pan.

Melt butter with hot sauce and 1/4 teaspoon each of salt and pepper over medium heat. Set aside 1/4 cup sauce.

Toss panko with oil in a bowl. Put salmon, skin side down, in baking pan and sprinkle with 1/4 teaspoon each of salt and pepper, then brush with remaining sauce. Sprinkle panko evenly over top of fish, then bake until panko is golden and fish is just cooked through, 16 to 22 minutes. Serve reserved sauce on the side.

Adapted from Gourmet, May 2008


We all love salsas, and this tropical fruit salsa will be a real treat. Step up your chip choice a bit: use sweet potato, blue corn and plantain chips to scoop it up.

Tropical Avocado Salsa

1 tablespoon chopped peeled fresh ginger

1 jalapeño, seeded if desired, chopped

1/2 clove garlic, chopped

Kosher salt

1 cup finely chopped fresh pineapple plus more for garnish

1/2 cup fresh cilantro leaves, coarsely chopped plus a few sprigs for garnish

1/4 cup finely chopped red onion

1/2 cup grape tomatoes, quartered

2 ripe avocados, peeled, seeded and chopped

2 tablespoons fresh lime juice

Sweet potato, blue corn and plantain chips for dipping

Place the ginger, jalapeño and garlic on a cutting board. Using a large knife, chop the ingredients together until they are minced and well combined. Sprinkle the mixture with 1/4 teaspoon of salt and use the side of the knife to work the mixture into a coarse paste.

Transfer the paste to a medium bowl and add the pineapple, chopped cilantro, onions, tomatoes and avocados. Toss gently to combine. Add the lime juice and 3/4 teaspoon of salt and toss again. Taste and add additional salt if desired. Transfer the salsa to a serving bowl and garnish with a few pieces of diced pineapple and cilantro sprigs. Serve with the chips.

Cook’s note: If you are making the salsa ahead of time, you can refrigerate it cover for up to 4 hours. When ready to serve, stir well, transfer to a serving bowl and garnish.

Food Network Kitchens


Everybody loves pizza and Italian sub sandwiches. This salad has all the delicious components without the bulky bread.

Italian Sub Salad

3 cups bread cubes

2 tablespoons extra-virgin olive oil

2 1/3 cups giardiniera (Italian pickled vegetables), drained and chopped, plus 2 tablespoons brine from the jar

3/4 cup fresh basil leaves, torn

1/2 cup sliced pitted Cerignola olives (black and green)

1/2 cup chopped jarred Peppadew peppers

1 large head romaine lettuce, shredded

2 ounces sliced mortadella, cut into thin strips

2 ounces sliced prosciutto, cut into thin strips

1 ounce sliced capicola, cut into thin strips

1 ounce sliced Genoa salami or hot soppressata, cut into thin strips

1 2-ounce piece aged provolone, shaved with a vegetable peeler

Preheat the oven to 400 F. Toss the bread cubes and 1 tablespoon olive oil in a bowl. Spread on a rimmed baking sheet and bake, tossing occasionally, until crisp, 8 to 10 minutes. Let cool.

Meanwhile, toss the giardiniera in a large bowl with the basil, olives, peppers, romaine, mortadella, prosciutto, capicola, salami, provolone and the remaining 1 tablespoon olive oil. Drizzle with the giardiniera brine and toss. Let sit about 20 minutes to let the flavors combine.

Add the croutons to the salad and toss. Divide among bowls.


I am willing to bet you will have guests who would enjoy a mocktail rather than another alcoholic beverage. Serve this marvelous Razzmopolitan in a martini glass, and it will be just as festive and fun as the real McCoy.

Razzmopolitan

Makes 7 servings, 1 cup each

7 servings, 1 cup each

1-1/4 quarts (5 cups) cold water

1 package (makes 2 quarts drink) or 2 packages (makes 1 quart drink each) Crystal Light Classic Orange Flavor Drink Mix

2 cups low-calorie cranberry raspberry drink

1/4 cup fresh limejuice

Add water to drink mix in large plastic or glass pitcher; stir until mix is dissolved. Stir in cranberry raspberry drink and lime juice. Serve over ice or refrigerate until ready to serve.

Serve in martini glasses with rims that have been dipped in water and sugar.

Cook’s note: For an adult-only version, substitute vodka for 1/2 cup of the water.

Adapted from Kraft Recipes


Football fans have lots of superstitions that they believe affect the outcome of a game. I’m banking on my serving healthier foods causing me and my guests to send stronger vibes the Seahawks’ way so they can bring home a win. If by chance, the Broncos prevail, it might mean somebody slipped something into my Razzmopolitan.

Bon Appétit! Make eating an adventure!

Randall welcomes your food questions and research suggestions. She can be reached at 503-636-1281 ext 100 or by email at This email address is being protected from spambots. You need JavaScript enabled to view it. . Follow her on Twitter @barbrandallfood




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