Healthy Snacks for Super Bowl Sunday

As your family preps for Super Bowl Sunday check out these healthy, yet tasty, recipes for the big game. Let’s face it, the Super Bowl is not just about the game, it’s about the food too!

Firecracker Almonds

– 2 teaspoon chili powder
– 1 teaspoon curry powder
– 1 teaspoon garlic powder
– 1 tablespoon olive or almond oil
– 2 cups toasted whole natural almonds
– ½ teaspoon hot pepper sauce, or to taste
– 1 teaspoon ground red pepper (cayenne), or to taste


Combine chili powder, curry powder, garlic powder and oil in a medium-sized skillet over medium heat. Heat until hot and bubbly. Stir in almonds, tossing until almonds are evenly coated and heated through, 3-4 minutes. Remove from heat and cool slightly. Stir in pepper sauce and red pepper. Allow to cool fully before serving. Servings: 8

Pita Triangles

– 6 six-inch whole-grain pita breads
– Olive oil cooking spray
– ¾ tsp garlic powder, onion powder and chili powder

Preheat oven to 375 degrees. Cut each pita bread in half, then each half into 4 triangles. Separate each triangle into 2 pieces. (There should be 16 small triangles per pita bread.)Arrange triangles in a single layer on two baking sheets. Lightly coat triangles with cooking spray. Sprinkle with seasoning powder. Gentle toss and rearrange to cover baking sheet.

Bake for 5 minutes. Remove from oven and using a spatula, gently turn pitas over and continue to bake until crisp and golden brown, about 8 minutes longer. Chips will get crispy as they cool. Store in self-sealing plastic bags. Add a bowl of your favorit dip, salsa or hummus! Serves: 12 (one serving = 8 triangles)

Garlic Edamame

– 2 cups frozen edamame, thawed
– 2 garlic cloves, crushed
– 1-2 teaspoons oil
– A pinch each of salt and pepper

Heat oil over medium heat in a small pan. Add the edamame, crushed garlic, salt and pepper. Saute for 5-7 minutes, until the garlic gets a little brown and crisp. Yield: 2 cups.

Or, try making your own Train Mix!
Just toss together some whole grain cereal (such as whole grain Chex), a bowl of peanuts and almonds, and a bowl of dried apricots or your kids’ favorite dried fruits, for your very own trail mix that your entire family will love!

Other healthy snacks your family will enjoy – especially your little ones – are: Veggie sticks with low-fat ranch dip or hummus, air-popped popcorn, or rice cakes with peanut butter. Enjoy!

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Get Back On Track With Oatmeal!

By Jan Skaar, RD, CSP, CNSC, CLE, clinical dietitian at CHOC

After all the rich foods and sweets we may have indulged in over the holidays, it’s the perfect time to think about how we can get back on track to healthier eating habits.

January has long been considered national oatmeal month because we buy and eat more oatmeal during this month than any other time of the year! Oatmeal, in any form, is a whole grain, meaning it contains all three parts of the grain: the bran, the endosperm and the germ. Refined grains have the bran and the germ removed in processing, which removes much of the fiber, iron and B vitamin content. Studies have shown multiple health benefits to diets higher in whole grains. Look for the 100% whole grain yellow stamp on the product label when choosing breads and grains. This stamp signifies that each serving contains at least 16gms of whole grains. The 2010 Dietary Guidelines for Americans recommends eating half or more of your grains as whole grains or 3 servings of 100% whole grains per day (48gms).

Oats are more popular than ever and there are many different forms available. Steel cut oats, also called pinhead or Irish oats, are made by cutting the oat groats (the oat kernel with the hull removed) into tiny pieces with steel blades. It has a course texture, with a chewier result, and has a lower glycemic index than rolled oats. Scottish oats are ground into a meal, giving it a creamier texture. Steel cut and Scottish oats take the longest to cook, up to 30 minutes.

Rolled oats, or old-fashioned oats, are steamed and flattened between rollers. Quick-cooking oats are rolled oats that are pressed thinner and made into smaller pieces to allow quicker cooking. Instant oats are rolled thin, cooked and dried again, making them the quickest cooking. They also have added salt, sugar and flavorings. Oats are inherently gluten-free, however can be contaminated with wheat in processing, so look for gluten-free oat products if you need to eliminate gluten from your diet.

So whether you choose steel cut oats, rolled oats, quick cooking or instant, it makes good sense for your health and for your budget to start incorporating oatmeal as part of your regular diet. Here are 10 good reasons why:

1. Heart health-oats were the first specific whole grain recognized by the FDA to help reduce cholesterol. The FDA-approved health claim states that there is significant scientific agreement that 3 grams of soluble fiber from oatmeal daily as part of a diet that is low in saturated fat and cholesterol may reduce the risk of heart disease.
2. Blood glucose control-diets high in whole grains help improve insulin sensitivity, decreasing the risk of type II diabetes.
3. Weight management-the soluble fiber in oatmeal absorbs water, forms a gel, delaying gastric emptying and increasing satiety, helping control over-eating.
4. Improved digestion-increased fiber intake can reduce constipation and the need for laxatives
5. Blood pressure control-studies have shown diets higher in soluble fiber helped reduce systolic and pulse pressure, decreasing the risk of CVD.
6. Decreased risk of some cancers-a diet high in fiber may reduce  the risk of colon, rectal and breast cancers.
7. Improved immunity-beta-glucans in soluble fiber have been shown to help boost the defenses of the immune system against bacteria and viruses.
8. Improved alertness and school performance-researchers at Tuft’s University studied results of tests given to school children comparing performance after a breakfast containing oatmeal, a breakfast containing refined cereals, or skipping breakfast. Test performance and memory were higher after eating the breakfast containing oatmeal.
9. You probably already have oatmeal in your cupboard!
10. Best nutritional value for the price! – at $0.16 per serving, in comparison to other common breakfast selections, we get more soluble fiber, and less fat, sodium and calories.

Although many of you may already enjoy jazzing up your morning hot oatmeal with a variety of fruit, nuts, spices and sweeteners, you may be someone who just doesn’t like the hot gooey form.  Try one the following recipes as an alternative and start reaping the benefits of oatmeal for the New Year!

Best Blueberry Oatmeal Pancakes Ever!
1 heaping cup old-fashioned or rolled oats
1 1/4cup lowfat milk
1 cup wheat flour
1/4tsp salt
1 tsp baking powder
1 TB brown sugar
2 whole eggs
2 TB safflower or sunflower oil
1 container (6oz) fresh (or frozen) blueberries

Soak rolled oats in milk for ~5min. Set aside. Combine remaining dry ingredients through brown sugar. Set aside. Whisk eggs and oil together then add to milk and oat mixture. Add in dry ingredients and mix well with a wooden spoon. Fold in blueberries. Cook on hot griddle until lightly browned on both sides and cooked through. These freeze well and can be popped in the toaster for a quick breakfast. Blueberries make them sweet enough so you may not want any syrup! (You can also experiment with using 1-2 TB ground flax seed for a portion of the wheat flour).

Awesome Strawberry Oatmeal Smoothie       
1 cup light soy milk
½ cup old-fashioned or rolled oats
1 peeled sliced banana
14 frozen strawberries
½ tsp vanilla extract
2 tsp granulated sugar

Place oats in a blender or food processor. Pulse until oatmeal is ground fine. Add soy milk, banana, strawberries until well blended. Add the vanilla and sugar if desired. Blend until smooth. Makes 2 servings. Makes a fast “out the door” breakfast for yourself or your teenager!

Apple Cinnamon Baked Oatmeal Squares
2 cups rolled oats
1 ½ cups fat-free milk or soymilk
½ cup egg substitute or egg whites
½ cup packed brown sugar
1 tsp baking powder
1 TB melted butter or margarine
½  tsp cinnamon
1 ½ cups chopped apple

Mix milk, brown sugar, egg substitute/whites, margarine and cinnamon together. In another bowl, combine oats and baking powder. Pour the liquid mixture into the bowl with the oats, add the apples and mix well. Spoon the mixture into a 8 x 8 inch pan coated with cooking spray.  Bake at 350 F for 30-40 minutes until top is firm and toothpick comes out clean in the center. Makes a tasty breakfast, snack or even a dessert (great served warm with ice cream!)

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Happy Holidays – Let the (Healthy) Feasting Begin!

By CHOC clinical nutritionists,  Katherine Phillips, MPH, RD, Rima Kandalaft, MS, RD, CSP and Caroline Steele, MS, RD, CSP, IBCLC.

Tis the season for spending time with family and friends, making memories, attending fabulous holiday parties…and for trying new foods! Yes, that’s right! Why not treat you and your loved ones (and your taste buds) to a food you have never tried. December is the perfect time to try something new and perhaps it will become a new holiday tradition. And what better way to decorate with red and green than by adding a variety of rich-colored fruits and vegetables to your holiday table?

Here are a few suggestions for some new and exciting foods to add to your holiday feast:

Chia Seeds: Originating in South America, chia was a staple in the diets of ancient Mayans and Aztecs. The tiny seeds of the chia plant can be eaten right out of the bag, sprinkled on hot cereal and used in baking. Similar to flaxseed, they are a high quality source of Omega 3 and fiber. And yes, that Chia pet you bought people for Christmas in the 1990s, was the same chia seed you can now add to your pantry! Check out the following website for some chia seed recipes:

Quinoa (Keen-wah): Quinoa is a grain-like crop that originated in the Andean Region of South America where it was domesticated for human consumption approximately 4,000 years ago. Quinoa is cooked similar to couscous and rice, but unlike these grains, quinoa contains essential amino acids and good quantities of calcium, phosphorus and iron.  Vegetables and seasonings can be added to quinoa to make a wide range of tasty dishes. Quinoa can also serve as a high-protein breakfast food when mixing with honey, berries, or almonds. Check out the following website for cooking with quinoa ideas:

Pomegranate: Although native to the Middle East region, pomegranate is also grown in many places around the world such as the Mediterranean, Africa, and even here in California. The pomegranate is about the size of a grapefruit and when open, contains small red edible seeds called arils, which deliver a sweet, slightly tangy taste. Pomegranate seeds are high in antioxidants, Vitamin C, potassium, fiber and low in calories. Sprinkle them on your salad, add them to your cranberry sauce, or mix them into a morning breakfast shake.  Check out the following website for more recipe ideas:

Edamame (e-da-ma-me): Edamame is a fancy name for young soy beans steamed in their pod. Popular in its native Asian cuisine, the little green lima bean-looking beans are packed with protein, fiber, omega-3 fatty acids, Vitamin C and iron. Edamame can be eaten alone (boiled or steamed with a touch of sea salt) or added to a variety of dishes for extra nutrition. Check out the following website for ways to add this fun healthy bean to your diet:

Consider trying these new recipes to get your red and green!

Holiday Cranberry-Kale Salad: 
½ cup  dried cranberries
8 cups  chopped kale
1 cup  cherry tomatoes, halved
½ cup Balsamic Vinaigrette Dressing
1 Tbsp. brown sugar
1 Tbsp. Dijon Mustard
2 Tbsp. pine nuts, toasted

PLACE cranberries in small bowl. Add enough boiling water to cover cranberries; let stand 10 min. or until softened.
DRAIN cranberries; place in large bowl. Add kale and tomatoes; mix lightly.
WHISK dressing, sugar and mustard. Add to salad; toss to coat.
TOP with nuts.
Makes 8 (1 cup) servings.  110 Calories, 5 g fat, and 2 g fiber per serving

Pomegranate, Green Bean, and Jicama Salad:
2 pomegranates
1 medium jicama
1 pound green bean, trimmed
1 tablespoon chopped flat-leaf parsley
1 tablespoon extra virgin olive oil
1 tablespoon fresh lemon juice
Salt and pepper, to taste
1/4 cup chopped walnuts

Roll one of the pomegranates, without cutting, on a work surface to burst interior seeds. When “popping” has stopped, carefully pierce fruit with a knife or ice pick and squeeze out juice. You need 1/4 cup. Peel and cut jicama into 1/4 inch-thick slices. Stack slices, 2 or 3 at a time, and cut into 1/4 inch-thick sticks. In a bowl, toss jicama with pomegranate juice. Cover and chill, tossing occasionally, 30 minutes to allow jicama to absorb some of the juice. Cut remaining pomegranate into sections, cutting from top to bottom. In a large bowl half filled with water, roll out the seeds with your fingers. Discard skin and membranes and strain.

Cook green beans in boiling salted water for two minutes, until just tender but still crisp. Transfer beans with a slotted spoon to a bowl of ice water to stop cooking. Drain beans in a colander.

Add beans, pomegranate seeds, parsley, oil, lemon juice, salt and pepper to jicama mixture. Toss to combine. Sprinkle with walnuts and serve.

Per Serving: 200 calories, 6g total fat, 12 g fiber

Consider making this holiday season a time to both enjoy some of your old favorites and start incorporating new items.  You never know what new food will be tomorrow’s “old favorite!”

Seasons Greetings and Seasons Eatings!

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July is National Blueberry Month

By Joanne DeMarchi, MS, RD, IBCLC, clinical dietitian at CHOC

Summer is the height of berry season, and no berry says summer more than the blueberry. Blueberries contain dietary fiber, vitamins A and C and are one of the most antioxidant rich foods in the world.  Here is the scoop on blueberries.

High fiber foods benefit digestive and heart health. 1 cup of blueberries provides 3.6 grams of fiber.  Add that to a cup of oatmeal or other whole grain cereal and your meal will provide almost 20% of your fiber goal for the day.

Vitamin C
One serving of blueberries (about 1 cup) provides 25% of the daily recommended intake of vitamin C. Vitamin C is one of the most common antioxidants and contributes to healthy gums, absorption of iron and healthy capillaries, formation of collagen and a healthy immune system.

Antioxidant activity
Antioxidants work to neutralize free radicals — unstable molecules linked to the development of cancer, cardiovascular disease and other age-related conditions such as Alzheimer’s. Substances in blueberries called polyphenols, specifically the anthocyanins that give the fruit its blue hue, are the major contributors to antioxidant activity.

If you are traveling this summer, why not find a farm to go blueberry picking.  Six states account for more than 90 percent of the crop: Michigan, New Jersey, Oregon, North Carolina, Georgia and Washington.  Use this website to find blueberry farms in these and other US states where you can pick your own.

Once you’ve picked your berries pour them over cereal or yogurt, add them to fruit or green salads for a delicious, healthful taste of summer.  Keep blueberries in your diet during the rest of the year by trying this frozen blueberry smoothie recipe.  It makes a great grab and go breakfast treat.

Frozen Blueberry Smoothie recipe

  • 1/2 cup frozen blueberries
  • 1/2 cup low-fat vanilla yogurt
  • 1/2 cup 1% milk
  • 1 tablespoon honey
  •  2-3 ice cubes (optional)

Combine all ingredients in a blender and blend until smooth or to desired consistency then serve.


  • Calories: 243
  • Total Fat: 2.9g
  •  Total Carbohydrates: 43.8g
  • Fiber: 1.8g
  •  Sugars: 40.7g
  • Protein: 11.8g

To learn more about Clinical Nutrition and Lactation Services at CHOC, please visit

March Is National Nutrition Month

Are you frustrated because your kids aren’t eating more fruits and vegetables? “Just keep trying,” recommends Sue Freck, R.D., a CHOC registered dietitian. You may have to serve a new food as often as 10 times before your child will show any interest in it!

Freck says pleasurable associations with shopping, food preparation and family meals help children develop healthy dietary habits for life.

National Nutrition Month in March, is a great time for reinforcing healthy eating habits. To help get your kids started, here are a few yummy, healthy snacks recommended by the American Dietetic Association.

  • Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.
  • Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries.
  • Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.
  • Make a mini-sandwich with tuna or egg salad on a dinner roll.
  • Toss dried cranberries and chopped walnuts in instant oatmeal.
  • Sandwich cut-outs: Make a sandwich on a whole grain bread. Cut out your favorite shape using a big cookie cutter.
  • Toast a whole grain waffle and top with low-fat yogurt and sliced peaches.
  • Stuff a whole grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
  • Spread peanut butter on apple slices.

For more nutrition tips from our CHOC expert, click here: