Wednesday, January 29, 2014

Souper Bowl Sunday

Important sporting events, like festive holidays, can be a time to consume delicious and sometimes indulgent foods.  I've discussed the snacks that will be offered with a few of my clients, and sometimes we don't know because we get to be the guest at someone's gathering. 

True to form, I suggest planning ahead (perhaps even setting a few goals), and being mindful.  This may be a rare occasion where you enjoy the game and wings, but you also want to make sure to keep your health in focus.   

A few things to keep in mind:
  • eat healthy and wholesome foods for breakfast and lunch since the game is in the evening this year
  • earlier in the day make sure to consume foods that may not be available at kickoff (you know what I mean...get in those veggies!)
  • decide what your 'treat' will be and savour it (take a few wings at a commercial break and really taste the flavours)
  • don't let the game distract you from realizing how much you've eaten
  • move away from the food; if it's tempting you because it's right in front of you, then you're more likely to overdo it
  • enjoy an item that isn't part of your usual routine (or even better, share it so that you get a taste, but have room for other things)
  • pay attention to your liquid calories (alcohol, pop) since they won't fill you up the same and make sure to sip on water too
  • bring a healthy snack if you're a guest, that way you know there's at least one dish that fits within your goals
  • take time to be active, not just an armchair coach
  • don't stress about it, and be sure to get back on track Monday morning
Taking a page out of a friend's book, you could also have a Souper Bowl party and include vegetables, legumes, lean meats, and whole grains in your entree.  I recently had a nostalgic craving for grilled cheese and tomato soup.  I tried Jamie Oliver's recipe and really enjoyed it (see my adaptation below):

Serves 6-8   Approx time: 45   Difficulty: super easy


  • 2 carrots, peeled & chopped
  • 2 sticks celery, sliced
  • 2 medium onions, chopped
  • 2 cloves garlic, minced
  • 2 Tbsp olive oil
  • 7 cups low sodium chicken or vegetable broth
  • 1 796ml can diced unsalted tomatoes
  • 1 cup cherry or grape tomatoes
  • 1 small bunch fresh basil
  • sea salt
  • freshly ground black pepper


To make your soup:
Put a large pan on medium heat and add olive oil. Add all your chopped and sliced ingredients and mix together with a wooden spoon. Cook for 10 to 15 minutes with the lid askew, until the carrots have softened but are still holding their shape, and the onion is lightly golden.

Heat the broth, then add to the large pan of vegetables with your tomatoes (canned and fresh). Give it a good stir and bring to a boil. Reduce heat and simmer for 10 minutes with the lid on. Meanwhile, pick your basil leaves.

To serve your soup:
Remove the pan from the heat. Season with salt and pepper and add the basil leaves. Using a hand blender pulse the soup until smooth. Season again (as necessary) before dividing between your serving bowls.

I love making soups for weekday lunches and the basil was a great flavour in this one.

What are your Super Bowl plans?

Steph Langdon, RD
something nutrishus counselling & coaching