Baked pita chips with hummus & guacamole, Lavash pizza and Apple Jicama slaw

I know what you’re saying…Is it possible to eat healthy on Super Bowl Sunday? Did you know that:

• Nearly one in eight or 13% of Americans order takeout/delivery food from a restaurant for a Super Bowl gathering.
• Most popular choices of takeout/delivery items on Super Bowl Sunday are pizza at 58 percent, chicken wings at 50 percent and subs or sandwiches at 20 percent.
• Approximately one in 20 (4 percent) Americans watch the big game at a restaurant or a bar, over 9 million Americans.
• On Super Bowl Sunday, Americans will eat an estimated 20 million pounds of potato and tortilla chips and eight million pounds of avocados.
• Sales for antacid increase by 20% on Super Bowl weekend.

After all these stats and being the Healthy guy that I am, I just had to throw out ideas that wouldn’t bust your gut. After all, the beer consumption alone will do that!
So here’s some healthy Super Bowl ideas perfect for a hungry (wo)man’s buffet:

BAKED PITA CHIPS WITH HUMMUS & GUACAMOLE: (Try making pita chips from scratch!)
Recipe: Serves 6. Adjust accordingly.
1 packet whole wheat pita bread
olive oil
1/4 tsp salt
1 tsp cumin
Preheat oven to 400 F.
Begin by cutting each pita bread in half and then into 12’s. Toss in a large mixing bowl with 1 tbsp olive oil and 1 tsp cumin. Place on oven tray in single layer and bake for 10 minutes approx. or until crispy but not burned. Remove from oven and set aside. (Yes, it’s that easy!)

Hummus (Smashed Chickpeas)
1 15oz can chickpeas (garbanzo beans)
2-3 tbsp olive oil, divided
1 lemon – zested & juiced
1/8 tsp chili powder
2-3 tbsp cold water, divided
S&P to taste
Hummus is traditionally made with tahini but in my version I omit it as I prefer the simple taste of the chick peas and lemon. Tahini also has a high fat, high calorie content so in order to cut calories I do without it.

Drain the chickpeas and put in food processor. As they’re pureeing gradually add cold water & olive oil, alternating 1 tbsp at a time to blend. You want a smooth but not a runny consistency. Remove to a mixing bowl. Add 1/2 of the lemon juice, all the lemon zest, 1/4 tsp salt, 1/4 tsp pepper and chili powder. Taste and add more lemon juice if preferred. I like my hummus zesty so tweak it to your taste.

A couple of other ideas for you are:

LAVASH PIZZA. This is a great healthy alternative to your regular thick crust pizza we all know. I’ve used both white and wheat lavash (fancy word for flatbread) so check your local grocery or specialty store. In the version above I made a roasted red pepper and tomato sauce and used part-skim mozzarella & fresh basil. If you want this recipe leave a comment here or on my site.
I’ve also made this with fresh basil pesto and blistered cherry tomatoes, click here for recipe. Both versions are damn tasty and perfect for adult or even kid gatherings.

APPLE JICAMA SLAW. What exactly is Jicama? This is a light refreshing slaw that’s the complete opposite of a regular coleslaw that’s mayo based. The sweetness of the apple and the crunchiness of the jicama work brilliantly together and you can snack on this all day if you wanted.

So to answer my own question, yes it is so no excuses here people. I’ve got more football food up my sleeve at thehealthyirishman.com.
One step ahead of me? Let me know what healthy Super Bowl dish you’re planning.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

The Healthy Irishman Fueling your body with healthy food. Fueling your mind with the wealth of health.

Mini Beef Sliders, Asparagus Skewered Shrimp, and Tandoori Chicken Skewers

Super Bowl Sunday is THE biggest sports day of the year here in the States. Though this is a relatively new ritual for me, I know that the game is only half the excitement. Yes there are there commercials, which have become wildly popular, but I’d bet that food on this day is just as important as the game itself. You can’t have a Super Bowl party without food, can you? But being a foodie and a health freak, I wondered, does football food have to be bad for you?

The key here is to make healthier choices especially since chances are you’re not drinking water! Here are a few ideas that will score big points even from the pizza crowd.

Continue reading “Super Bowl Shuffle” on Dancing Spoon »

Say it with me, “Are you ready for some football?!” Across the pond this takes on a whole other meaning but over here it’s THE biggest sports day. This Sunday even I, as someone who doesn’t even know who’s playing in the Superbowl, will be partaking in the ritual of Super Bowl; Watching, betting, cheering, eating and drinking. Here are some fun facts that pretty much sum up the day:

• The average number of people attending a Super Bowl party is 17%, over 20 million Americans.
• Half of all Americans would rather go to a Super Bowl party than a New Year’s Eve party.
• Two out of five Super Bowl watchers are not even football fans. Even people who will never watch another game all year will tune in to be part of this one national event.
  
• Research shows that about 25% of women actually enjoy watching the game during the Super Bowl, but that leaves 3 out of every 4 who don’t. It is true that those 3 watch it because they enjoy the commercials, the food, the drink, the friends and the overall atmosphere.

Eating and drinking…That’s pretty much what I remember doing last year. Didn’t hurt that my buddies have their own tap installed in their home AND that they’re chefs themselves. Of course our spread was amazing but that doesn’t mean yours can’t be just as fabulous. Leave it to me to whip up a healthy yet delicious idea for your football party that’s  sure to win you a Touchdown! (Mr. Sporty Spice is coming out!)

RECIPE:
Serves 4
1 lb. minced organic lamb – 2 oz meatballs (8 meatballs)
1 28 oz can chopped tomatoes
1 cup chicken broth
1/2 red onion – fine dice
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/4 tsp. ground cinnamon
1 tbsp olive oil

4 whole wheat mini pitas  – tops cut off and opened

Red Cabbage Slaw:
1 cup red cabbage – shredded
Dressing:
2 tbsp red wine vinegar
1 tbsp agave/honey
1 tbsp. fresh cilantro – chopped
S&P to taste

Raita:
1 cup non-fat yogurt
1 tbsp fresh mint
2 tbsp cucumber – small dice
1 tsp lime zest

DIRECTIONS:
Don’t freak out with all the ingredients in this dish. It’s really quite straightforward and you’ll definitely be happy with the end result. I made this for a party I did and the guests loved it. A little messy maybe but what the hell it’s Super Bowl, right?
Preheat a large saucepan on medium heat for 2 minutes. Read the rest of this entry »

When you picture chowder, what do see? Well, since this is actually a rhetorical question, I’ll tell you: You probably picture a cream based, heavy tasting soup, chock full of fish and/or vegetables. Unless you picture Manhattan chowder, which is tomato based, but then we’re talking about two different things.

Chowder is traditionally quite a high calorie, high fat soup, which, as you’ll see, is the polar opposite of mine.
This “chowdah” is a great idea for a healthy weekend lunch to warm your bones.
Continue reading on Health Habits>

On one of my most recent trips to Ireland we ate in one of our favorite seafood restaurants, The Tankard, in my hometown. Ireland gets some amazing seafood from the Atlantic Ocean and it definitely affects the flavor to the good. The Tankard is known for their scallops, which are always so fresh and sweet. If only the Irish didn’t love their sauces so much. I’m not a big fan of putting sauce on my food as the Irish tend to do. In my opinion if the quality of the product is good let the flavor of the food speak for itself.

Just as with any seafood, it is best to purchase scallops from a store that has a good reputation for having a fresh supply of fish. Get to know a fishmonger so that you can have a trusted resource from whom you can purchase your seafood.
Continue reading “Grilled Scallops and Risotto” on Dancing Spoon »

I got a pamphlet in the mail recently titled, “51 Healthy Foods you can say Yes to” by Tufts University. Instinctively I usually toss these types of things in the bin but I this one caught my attention. Right off the bat I noticed several items on the list that I consume every day but there were some I was happily surprised to see listed. Of course these aren’t all the healthy choices out there (you could pretty much add every fruit and veg on the list), but merely a sampling of the variety of foods you can choose in a nutritious diet. Here are my favorites:

Asparagus

ASPARAGUS With just 25 calories per 8 med-sized spears, you get 25% of your daily vitamin A and 15% of y our vitamin C, plus essential folic acid.
BANANAS A good source of magnesium, which protects against bone loss & is associated with heart health. They’re also packed with potassium, which helps to lower blood pressure and reduces the risk of kidney stones & bone loss.
BEEF EYE OF ROUND The leanest cut of meat. A 3-oz serving has nearly half your daily protein and just 160 cals. Good to note; this is a tough cut of beef so the best way to cook it is in stews or by braising, both of which will tenderize the meat.
CAULIFLOWER A 1/2 cup of this white cruciferous vegetable (meaning from the mustard family like brussels sprouts & broccoli–both of which made the list as well) has 45% of your daily vitamin C. Good to note; compounds in cruciferous veg have been suggested as possible cancer protectors.
CEREAL Bran Flakes / Shredded Wheat Research shows that breakfast really is the most important meal of the day. Bran flakes contain a lot of fiber and magnesium but be sure to read the labels–watch out for added sugar and corn syrup. Shredded Wheat is also an excellent source of mag, which has been associated with reduced risk of diabetes. Most brands (save for the frosted kind) don’t have added sugar.
CHICKEN BREASTS Boneless & skinless has 1/2 your daily protein value in a 3-oz serving with only 3 grams of total fat. Of course if you fry these suckers you’re entering the danger zone.
TURKEY BREAST Like it’s chicken cousin, skinless turkey breast is nearly neck and neck nutrition-wise. Another plus–in addition to being used as a main dish or in soups, sliced turkey breast can substitute for processed meats in your sandwiches. Here’s a recipe that combines turkey breast, leafy greens and whole grains all in one!

Collard Greens

COLLARD GREENS One of the government’s biggest changes in the food pyramid is an increased emphasis on dark green vegetables such as kale, spinach, Swiss chard and collards. Packed with vitamin A, you’ll get 150% of your daily value of A plus 30% of vitamin C and 15 % of calcium in just 1/2 a cup of cooked collard greens. I can hear the South cheering now.
MILK (Non or Low Fat) In addition to delivering calcium, fortified milk is among the best ways to get vitamin D.
OATMEAL Take it from me, oatmeal lowers cholesterol. I was told by the Doc that I have the lowest cholesterol he had EVER seen–and I eat the plain old-fashioned kind every morning. Besides this benefit, oatmeal helps you get whole grains in your diet. Again, read your labels as a lot of the flavored kinds contain lots of extra sugar.
POPCORN A cup of plain air-popped popcorn has just 30 cals, which makes a filling whole-grain snack. I can’t say it enough, read your labels if purchasing microwaveable varieties and be aware of the serving size referenced.
PORK LOIN This is the leanest cut of pork. A 3-oz serving delivers 32% of daily protein with just 2.5 grams of saturated fat and 120 cals. As you’ve noticed, I often use this cut in my recipes.

Ancient Harvest Quinoa Pasta

QUINOA Another whole grain option which makes a great alternative to refined grains. I am particularly partial to the gluten free quinoa pastas, which covers #50: Whole Grain Pasta. You can find this brand in your local health food grocery. Click the pic for a recipe.
WATERMELON I always think of watermelon as a great source of hydration in the hot months summer months. I gobble it up without even thinking. Good thing it’s good for us! In addition to being a good source of lycopene, a cup of watermelon a also gives you about 20% of your daily vitamin C and 15% of vitamin A, with only 45 calories.

Eating healthy never looked so bountiful did it? I’ve included recipes so you can see how easy it is to eat a well balanced diet. Click here to see the full list and remember smart choices = a healthy and happy body.

America, full of the Beautiful and the Big. Living in Los Angeles is like living in an American soap opera–it’s all about your looks and your physique here. But stray a little outside of the bubble and it’s a drastically different world, where being overweight and fast food takes over. I can only imagine what the Mid-West looks like, or the South for that matter. This is why I do what I do, because according to the CDC (Center for Disease Control & Prevention), more than one third of U.S. adults—more than 72 million people—and 16% of U.S. children are obese. Since 1980, obesity rates for adults have doubled and rates for children have tripled. Obesity rates among all groups in society—irrespective of age, sex, race, ethnicity, socioeconomic status, education level, or geographic region—have increased markedly.

U.S. Obesity in 1985

10 years later

U.S. Obesity in 2007

Men’s Fitness Magazine has been taking tabs on America’s fittest and fattest cities for the past 11 years. It’s really a brilliant study with shocking results. How did my city fare? My guess was in the top 10 of the fittest, but no. Not even in the top 25! WTF? Those Texas cities aren’t doing so well either. Three of them fared in the top 10 of the fattest! Seems like it’s a good time to share TheHealthyIrishman.com with anyone you know in Texas!

Top 25 Fittest Cities
1. Salt Lake City, Utah
2. Colorado Springs, Colorado
3. Minneapolis, Minnesota                         
4. Denver, Colorado
5. Albuquerque, New Mexico

Top 25 Fattest Cities
1. Miami, Florida
2. Oklahoma City, Oklahoma
3. San Antonio, Texas
4. Las Vegas, Nevada
5. New York, New York

Surprised?
Read on to see how your city ranked.

Ah yes, the elusive Swordfish. These suckers sure do have a bad rap, don’t they? Firstly, at the end of the 20th century, the North Atlantic swordfish was on its way to being wiped out, the victim of years of overfishing and mismanagement. Secondly, swordfish contain alarmingly elevated levels of mercury. It’s no wonder we’ve all scaled back on consuming this remarkable-looking species. You’ll be surprised to know, due to strict regulations imposed by the U.S. and by outstanding efforts made by the NDRC, that our swordfish populations are almost fully recovered in the North Atlantic in present day.

Since I’m a conscientious chef and eater I looked up the Eco-grade of swordfish as well. According to the Environmental Defence Fund, they got an OK rating; “OK for the environment, enjoy in moderation.” Moderation! My favorite word!

DISCLAIMER *Pregnant women are advised AGAINST eating swordfish so don’t come after me because this looks so good!*

Serves 6:

RECIPE: 6 x 6oz swordfish portions
1 cup veg. broth

Crust recipe:
8oz / 1 cup dry roasted pistachios
1/3 cup cilantro
2 tbsp. olive oil
1/4 tsp. black pepper
1/4 tsp. salt

DIRECTIONS:

Pulse the pistachios in a food processor for 20 seconds to a coarse breadcrumb consistency. Finely chop the cilantro by hand and place in a medium mixing bowl along with the pistachios, olive oil and S&P. Mix with a spoon and set aside until needed.

Preheat oven to 400F.
Place the swordfish fillets on a foiled oven tray. Season both sides with S&P. Place a tbsp of the pistachio crust on each fillet and spread evenly on top. If more crust is needed apply sparingly in a nice even layer on top of the fish. Add broth to tray and pop into oven for 8 minutes. To finish place under high heat broiler for additional minute or until topping has browned.

Swordfish is one of those fish that’s easily overcooked so the method of adding the broth creates some steam in the oven and will help with the moisture level. There’s nothing worse than dry overcooked fish, not good.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

How brilliant does this look? Cooking healthy doesn’t mean your food has to lack imagination, presentation or taste. Nor does it have to be hard to make. I know this looks difficult but all it takes is a little practice and you’re on your way to rave reviews from the fam bam.

Let’s talk turkey for a sec. Did you know that the skin contains the most calories and fat? You can save yourself calories and fat by simply removing the skin on any cut. Continue reading on HealthHabits>>

Is 2009 the big year for health? The gyms are packed and it seems we’re all spending more time at home (since we’ve had to curtail our spending habits). As a result we’re cooking more and eating better. Television is making it’s efforts with shows like The Biggest Loser and Oprah’s Life Change-thingy and even Top Chef is getting on the bandwagon with healthier challenges. It seems we’re all more motivated to get healthier and that’s brilliant. Of course this is the beginning of the year.

If you’ve been watching the news casts lately or reading the Health section of the papers, you’ll know that Vitamin D is all the rage right now. Apparently there’s a majority of us lacking this suddenly important vitamin, to the point where some countries are suggesting adults should consider increasing their daily dosage. Since new studies come out all the time, sometimes even contradicting one another, how does one decide what’s right for themselves? It’s no wonder the supplement companies are a billion dollar industry! I’ve done a smidge of research on the web and I’ve found most of these studies are backing vitamin D’s newly researched benefits. In addition to its bone health benefits, there’s growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer.

What about the sun you say? I’d be typing the info forever so I found this great Harvard School of Public Health site to help you understand why the sun’s rays aren’t cutting it anymore, especially in the over 50 crowd and for those of you living in rainy/smoggy/foggy/overcast weathered regions. Obviously I’m not a scientist, doctor or nutritionist so I’m not going to say whether you should or shouldn’t take vitamins, but instead I’ll offer food choices high in vitamin D.

According to the HSPH, though very few foods naturally contain vitamin D, good sources include dairy products and breakfast cereals (both of which are fortified with vitamin D), and fatty fish such as salmon and tuna.

Compliments of WHFoods.com

Sockeye salmon are an exceptionally rich source of vitamin D: a 4-ounce serving of baked or broiled sockeye salmon provides 739.37 IU of vitamin D. Sockeye also gets my seal of approval for being wild and sustainably caught.
A little cooking tip if you’re going to use sockeye salmon: Though it’s a smaller salmon species, sockeyes are the firmest salmon which means it can be overcooked easier than any other salmon. If  following a recipe which calls for “salmon” and you’re substituting sockeye, you’ll want to decrease the cooking time so it doesn’t dry out.

As for veg, mushrooms seem to rule this vitamin, though you’d have to eat a lot of them. One cup, pieces or slices (70g) has 12.6 IU which is 3% of the recommended daily value.

So now it’s time for you to do your own research to decide what the best plan for yourself is. Cheers to our health!