Healthy March Madness Game-Day Recipes

Corn Salsa
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Whatever team you’re rooting for on game day, know that we’re here rooting for your whole health, too. That’s why we’ve compiled a list of healthy recipes that are sure to be fan favorites while also boosting your health and wellness. Focus on winning with good nutrition as you cheer for your favorite teams.

Three Bean Chili with Corn 

So full of flavor and packed with a nutritious trio of beans, colorful and sweet corn, and a generous addition of spices, here’s a chili that will sustain the crowd and is a complete meal by itself. The trio of beans adds a healthy portion of protein and fiber. For an extra burst of deep flavor, cook the onions first over moderate heat until they are a rich caramelized brown before adding other ingredients. 

PREP INSTRUCTIONS: 

Yield: 15 (3/4 cup) servings 

Cooking Time: 20 minutes 

Prep Time: 15 minutes 

Total Time: 35 minutes 

RECIPE INGREDIENTS: 

  • 1 tablespoon olive oil 
  • 2 cups yellow onion, diced 
  • 1 ½ green bell pepper, diced 
  • 2 tablespoons fresh garlic, minced 
  • 1 teaspoon fresh thyme, chopped 
  • 2 teaspoons chili powder 
  • 1 teaspoon ground cumin 
  • 1 tablespoons dried oregano 
  • ¾ teaspoon ground chipotle pepper 6 cups, can diced tomatoes in juice
  • 1 cup tomato sauce 
  • 1 ¾ cup garbanzos beans, low sodium, drained and rinsed
  • 1 ¾ cup black beans, low sodium, drained and rinsed
  • 1 ¾ cup pinto beans, low sodium, drained and rinsed 
  • 1 ½ cup sweet corn, drained
  • 1 teaspoon kosher salt
  • 1 cup water
  • ¼ cup cilantro, chopped
  • ½ cup fresh parsley, chopped 

INSTRUCTIONS: 

Follow the prep technique next to each ingredient. 

In a large pot, sauté onions, garlic and green peppers with the herbs and spices. Fold in the tomato product and mix well. Add the beans, salt, and water. Cover and simmer until flavors are well blended, about 20 to 25 minutes. Garnish with the fresh herbs. 

NUTRITIONAL DATA

calories 136.41 

fat 2.49g 

sat fat 0.28g 

cholesterol 0mg 

sodium 624.69mg 

carbohydrates 23.73g 

fiber 7.60g 

sugars 3.27g 

protein 6.42g 

Crunchy Jicama, Cabbage and Pineapple Slaw 

Here’s a bright and refreshing change from coleslaw or carrot salad, mixing the snap of jicama, carrots and red pepper to thin shreds of Napa cabbage for a low-fat, low-sodium side dish. An unexpected sweetness comes from mini bits of pineapple, all of it dressed in a mayonnaise base enlivened by honey, garlic and ginger. 

PREP INSTRUCTIONS: 

Yield: 16 (3/4 cup) servings 

Cooking Time: 0 

Prep Time: 30 minutes 

Total Time: 30 minutes 

RECIPE INGREDIENTS: 

  • 4 cups napa cabbage, shredded 
  • 3 cups jicama, julienned 
  • 2 cups red bell pepper, julienned 
  • 1 cup carrot, julienned 
  • 2 cups fresh pineapple, diced 
  • 2 tablespoon fresh garlic, minced 
  • 1 teaspoon fresh ginger, minced
  • ¼ cup lime juice
  • 2 tablespoons honey
  • 1/3 cup light mayonnaise
  • 1/8 teaspoon cayenne pepper

INSTRUCTIONS: 

Follow the prep technique next to each ingredient. 

In a large bowl combine the Napa cabbage, jicama, red bell pepper, carrots and pineapple. Mix well. 

Combine the ginger, garlic, lime juice, honey, light mayonnaise and the cayenne to make the dressing. 

Fold dressing into the mixture thirty minutes prior to serving. 

NUTRITIONAL DATA

calories 55.22g 

fat 1.74g 

sat fat 0.24g 

cholesterol 1.56mg 

sodium 37.24mg 

carbohydrates 9.12g 

fiber 1.77g 

sugars 5.14g 

protein 0.79g 

Bright Edamame Bean Hummus 

In the past few years, we’ve become rather enamored of hummus, that Middle Eastern delight made from chickpeas, olive oil and tahini that is so important to that area’s food culture that ownership rights have been heatedly debated. But when you think about it, chickpeas are just another, very tasty legume – so why not try the others? Edamame, another fruit of exotic lands, has become a popular snack item, and the bright green look and taste of young soybeans is ideal for a smooth paste, and actually easier to accomplish than the sometimes stubborn garbanzo. Try adding a touch of sesame oil for an Asian flair. 

PREP INSTRUCTIONS: 

Yield: 4 (1/2 cup) servings 

Prep Time: 5 minutes 

Cooking Time: 5 minutes 

Total Time: 10 minutes 

RECIPE INGREDIENTS: 

  • 2 cups edamame beans 
  • 3 tablespoons fresh lemon juice 
  • 2 ½ tablespoons olive or canola oil 
  • 2 teaspoons fresh garlic, minced 
  • 1/2 teaspoon cumin 
  • 1/4 teaspoon cayenne pepper 
  • 3 tablespoons water 
  • 1/4 teaspoon kosher salt 

INSTRUCTIONS: 

Measure ingredients and chop garlic. 

Place all ingredients except water in a food processor. Let the mixture break down enough before adding the water so the mixture has a smooth instead of a coarse consistency.

NUTRITIONAL DATA

calories 148 

fat 12g 

sat fat 0.65g 

cholesterol 0mg 

sodium 125mg 

carbohydrates 7g 

fiber 3g 

sugars 1.78g 

protein 6g

8-minute Corn and Red Pepper Salsa 

Once this corn salsa is in your repertoire, it will find its way into dips, salads and chili, the sweet corn balancing the savory pepper and onion combination and tempering the spicy jalapeño. No cooking involved here, so nothing can beat this salsa for a last-minute highlight to almost any meal. Frozen corn is often crisper than canned, and if fresh corn is in season, cut it right off the cob for a special treat. 

PREP INSTRUCTIONS: 

Yield: 5 (1/2 cup) servings 

Prep Time: 8 minutes 

Cooking Time: 0 

Total Time: 8 minutes 

RECIPE INGREDIENTS: 

  • 1 ½ cups corn 
  • ½ cup red bell pepper, diced 
  • ½ cup red onion, diced 
  • ¼ teaspoon fresh jalapeño, chopped 
  • ½ teaspoon fresh garlic, minced 
  • 2 tablespoons cilantro, chopped 
  • 2 ½ tablespoons fresh lime juice 
  • a pinch chipotle powder 
  • a pinch chili powder 
  • a pinch ground cumin 

INSTRUCTIONS:

Follow the prep technique next to each ingredient. 

Combine all ingredients. Refrigerate until ready to use. Salsa may be served at room temperature.

NUTRITIONAL DATA

calories 43.27 

fat 0.69g 

sat fat 0.11g 

cholesterol 0mg 

sodium 76.04mg 

carbohydrates 8.32g 

fiber 0.41g 

sugars 0.95g 

protein 1.26g

Get More Whole-Health Recipes

Download your 5 free recipes from the cookbook “Simply Healthy: The Art of Eating Well, Diabetes Edition” here.

Learn more about how AdventHealth is teaming up with the Orlando Magic to provide winning whole-health care. 

 

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