Monday, February 3, 2014

A Healthy Super Bowl and Homework!

Timeline of Friendship :).

Now, I might know more with whats happening with the Puppy Bowl than the Super Bowl, but....definitely was a super cute Puppy Bowl. I do know how to make a happy belly with healthy/power creations (most of the time ;) ). My best friend and her boyfriend came over for a relaxing game and homework session for the Super Bowl. Yes, Roxy and I had homework to do since both of us are currently in a dietetic internship. I am with Adagio Health DI while Roxy is at the University of Pittsburgh DI (which is a combined masters and DI over 2 years).


I have never made wings before. We decided to not order wings to-go because that would be rather miserable... so baked wings it was! I am a huge believer that all foods fit and tonight it was with good friends, wings, carrots and hummus, chips, and some wine. Here's a few recipes next time you have friends over that taste great and put a nutritional power punch to jazz up your appetizer spread.

In the oven :)

Super Bowl Baked Chicken Wings

Best part was that make it yourself wings cost less than half of what you would be paying when eating out. I went lighter on the butter when comparing to other recipes. Another thing that the boys didn't know is that I swapped a little all-purpose flour for whole wheat flour....don't tell! Can't wait to play around with the sauce in the future!

Baked wings without the sauce.
Baked wings with sauce. Yum!!
  • 3 lbs wings (about 24-26)
  • 2/3 cup all-purpose flour
  • 1/3 cup whole wheat flour
  • 1/4 tsp sea salt
  • 1/2 tsp cayenne pepper
  • 1/2 tsp paprika
  • 3 Tbsp butter (melted)
  • 2-3 tsp minced garlic (about 3 cloves)
  • 1/3 cup hot sauce
  • dash of pepper

Turn on the oven to 400.  In a bowl, add the flour, salt, and spices and mix well. Add the wings to the bowl of flour mixture and mix until coated. Line a baking sheet with foil and add breaded wings then put the wings in the oven.

Bake for 15-18 minutes (depending on the size of your wings), turn the wings halfway through. Bake for another 15-18 minutes or until done. At the halfway point, I but the garlic and butter in a saucepan and left it on a burner which melted the butter (make sure to keep an eye on it!). Once the wings are ready, add the hot sauce and pepper to the butter and garlic mixture to create your sauce. Sauce wings and enjoy!

Kale Chips

Kale chips instead of potato chips...yes please!! Kale is one of the trendy foods right now, which is good since it's high in Vitamin K, Vitamin A, calcium, and iron plus numerous antioxidants.  About a large cup of "homemade" kale chips  (with 1 Tbsp olive oil) would be about 50-60 calories vs 150 calories for 1 cup/small bag of potato chips.

Beautiful, fresh kale before going into the oven :).
  • 1 bunch of Kale
  • sprinkle of Kosher salt
  • splash of olive oil
  • paprika (optional)

Preheat the oven to 350. I actually baked them at 400 since I put them in at the same time with the wings. Just have to watch them more closely if you go for the higher temp and pull them out sooner.

Wash the kale and then peel the leafy part of the stems (discard stems). Thoroughly dry the leaves since it will not be crispy if you don't! Shred the leaf into bite size pieces and layer on a pan. Add a little olive and kosher salt plus additional spices if desired. Massage the oil so it completely covers the kale. Bake for 5-7 minutes and then turn over the kale for additional 3-5 minutes or until it reaches the preferred crunch level. NOTE: If they start to brown then the batch will turn quick to a pan of failure. Enjoy!

Hope you enjoy and have a great week!


What was your sitting position for the Super Bowl? Enjoy your dog pic of the week and now get out and play :).

She actually didn't bite!