{"id":21480,"date":"2025-02-01T11:46:47","date_gmt":"2025-02-01T17:46:47","guid":{"rendered":"https:\/\/tulsa-health-local.test\/?p=21480"},"modified":"2025-02-27T12:43:49","modified_gmt":"2025-02-27T18:43:49","slug":"healthy-super-bowl-recipes","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/tl\/healthy-super-bowl-recipes\/","title":{"rendered":"Mga Recipe ng Healthy Super Bowl"},"content":{"rendered":"

Ang Nutritionist ng THD, si Jasmine Daviston, ay nagmumungkahi na huwag masyadong mag-stress sa paghahanap ng mga malulusog na recipe. Kung mananatili ka sa pagkuha ng iyong protina at mga gulay habang nililimitahan ang mabibigat na tinapay na mga bagay ay mag-aalok ito ng mas mahusay na mga pagpipilian. Ang pinakamalaking takeaway kapag sinusubukang kumain ng mas malusog ay ang magplano nang maaga.<\/p>\n\n\n\n

"Kung ikaw ay nagugutom at hindi mo alam kung ano ang iyong kukunin, ikaw ay kukuha ng kahit ano," sabi niya.<\/p>\n\n\n\n

Nag-aalok ang THD ng mga libreng demonstrasyon sa pagluluto bawat buwan. Para sa karagdagang impormasyon, CLICK HERE<\/a>. Para sa higit pang malusog na mga recipe mula sa TSET, CLICK HERE<\/a>.<\/p>\n\n\n\n

Game Day buffalo meatballs<\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Mga sangkap<\/strong><\/p>\n\n\n\n

    \n
  1. 1 1\/2 lb. giniling na manok<\/li>\n\n\n\n
  2. 1\/2 tasa Italian panko breadcrumbs<\/li>\n\n\n\n
  3. 1\/4 tasa tinadtad na sariwang chives o 1 kutsarita ng tuyo<\/li>\n\n\n\n
  4. \u00bd kutsarita ng bawang pulbos<\/li>\n\n\n\n
  5. 1 kutsarita ng sibuyas na pulbos<\/li>\n\n\n\n
  6. 1 malaking itlog<\/li>\n\n\n\n
  7. 1 tsp. kosher salt, dagdag pa sa panlasa<\/li>\n\n\n\n
  8. 1\/2 tsp. black pepper, dagdag pa sa panlasa<\/li>\n\n\n\n
  9. 2 Tbsp. pagbibihis ng rantso<\/li>\n\n\n\n
  10. 4 Tbsp. inasnan na mantikilya<\/li>\n\n\n\n
  11. 3\/4 cup buffalo sauce<\/li>\n<\/ol>\n\n\n\n

    Para sa Homemade Ranch Dressing (opsyonal):<\/strong><\/p>\n\n\n\n

    \"\"<\/figure>\n\n\n\n
      \n
    1. 1 tasa plain Greek yogurt<\/li>\n\n\n\n
    2. \u00bd tasang light Sour Cream<\/li>\n\n\n\n
    3. 1 tsp pinatuyong dill<\/li>\n\n\n\n
    4. 1 tsp pinatuyong chives<\/li>\n\n\n\n
    5. 1 tsp pinatuyong perehil<\/li>\n\n\n\n
    6. \u00bd tsp bawang pulbos<\/li>\n\n\n\n
    7. 1 tsp sibuyas pulbos<\/li>\n\n\n\n
    8. \u00bd tsp asin<\/li>\n\n\n\n
    9. \u00bd tsp itim na paminta<\/li>\n\n\n\n
    10. 1 tsp lemon juice<\/li>\n\n\n\n
    11. 1 dash Worcestershire sauce (opsyonal)<\/li>\n\n\n\n
    12. 2-3 Kutsarang Olive oil (opsyonal)<\/li>\n\n\n\n
    13. 1 kutsarita sariwang bawang (opsyonal)<\/li>\n<\/ol>\n\n\n\n

      Ang isa pang pagpipilian ay ang paggamit ng isang pakete ng paborito mong ranch seasoning mix<\/p>\n\n\n\n

      Para sa rancho dressing (opsyonal):<\/p>\n\n\n\n

        \n
      1. Sa isang katamtamang mangkok, ihalo ang lahat ng sangkap. Palamigin nang hindi bababa sa 15 minuto at hanggang 1 araw.<\/li>\n<\/ol>\n\n\n\n

        Para sa mga meatballs:<\/p>\n\n\n\n

          \n
        1. Painitin muna ang oven sa 425\u00baF. I-line ang isang baking sheet na may parchment paper. Pagsamahin ang giniling na manok, panko, diced celery, chives, itlog, asin, paminta, seasonings, at ranch dressing sa isang mangkok, mag-ingat na huwag mag-over-mix. <\/li>\n\n\n\n
        2. Buuin ang pinaghalong manok sa mga bola (mga 2 kutsara bawat isa) at ilagay sa baking sheet. Maghurno hanggang sa ginintuang kayumanggi at maluto, mga 20 minuto.<\/li>\n\n\n\n
        3. Sa isang malaking nonstick skillet sa medium-low heat, tunawin ang mantikilya na may buffalo sauce, hinahalo upang pagsamahin. Idagdag ang nilutong meatballs at ihagis sa coat. <\/li>\n<\/ol>\n\n\n\n

          White Chocolate Lemon Mousse<\/strong><\/h2>\n\n\n\n
          \"\"<\/figure>\n\n\n\n

          Mga sangkap<\/strong><\/p>\n\n\n\n

            \n
          1. 8 ounces puting tsokolate tinadtad<\/li>\n\n\n\n
          2. 1\/3 tasa ng lemon juice<\/li>\n\n\n\n
          3. 1 tasang mabigat na whipping cream malamig<\/li>\n\n\n\n
          4. Kurot ng asin<\/li>\n\n\n\n
          5. Dash ng vanilla<\/li>\n<\/ol>\n\n\n\n

            Mga tagubilin<\/strong><\/p>\n\n\n\n

              \n
            1. Sa isang mangkok o stovetop na ligtas sa microwave, tunawin ang iyong puting tsokolate.<\/li>\n\n\n\n
            2. Idagdag ang lemon juice, pakurot ng asin, dash ng vanilla at whisk nang masigla hanggang sa pinagsama. Palamigin sa loob ng 20 minuto.<\/li>\n\n\n\n
            3. Sa mangkok ng electric mixer o gamit ang hand mixer, talunin ang cream sa katamtamang bilis hanggang sa mabuo ang soft peak.<\/li>\n\n\n\n
            4. Dahan-dahang tiklupin ang whipped cream sa chocolate at lemon mix. Takpan ang mangkok at palamigin nang hindi bababa sa dalawang oras.<\/li>\n\n\n\n
            5. Kapag naitakda na, ipamahagi ang timpla sa walong baso o mangkok.<\/li>\n<\/ol>\n\n\n\n

              Mga Tala<\/strong><\/p>\n\n\n\n

              I-store: <\/strong>Takpan ang mousse sa plastic wrap at ilagay sa refrigerator hanggang sa 1 linggo. <\/p>\n\n\n\n

              Para sa isang dessert parfait, gusto kong i-layer ang mousse na may whipped cream, sariwang berries, at toasted walnuts.<\/p>\n\n\n\n

              Spiced toasted Walnuts<\/strong> <\/h2>\n\n\n\n

              (Oven Roasted \/ Air fryer)<\/p>\n\n\n\n

              Mga sangkap<\/p>\n\n\n\n

                \n
              1. 2 tasa ng mga walnuts, may kabibi<\/li>\n\n\n\n
              2. 2 kutsarang purong maple syrup<\/li>\n\n\n\n
              3. 2 kutsarita ng tinunaw na mantikilya<\/li>\n\n\n\n
              4. 1 kutsarita ng giniling na kanela<\/li>\n\n\n\n
              5. \u00bd kutsarita ng cayenne<\/li>\n\n\n\n
              6. \u00bc kutsarita ng asin (higit pa sa panlasa)<\/li>\n<\/ol>\n\n\n\n

                Sa Air Fryer<\/strong><\/p>\n\n\n\n

                  \n
                1. Painitin muna ang air fryer sa 320\u00b0 F. sa loob ng 3 minuto.<\/li>\n\n\n\n
                2. Sa isang medium na mangkok, pagsamahin ang lahat ng mga sangkap. Paghaluin hanggang ang lahat ng mga mani ay mahusay na pinahiran.<\/li>\n\n\n\n
                3. Ilipat ang lahat ng pinahiran na mani sa basket ng air fryer. Magluto ng 5 minuto. Iling ang basket.<\/li>\n\n\n\n
                4. Ipagpatuloy ang pagprito sa hangin para sa karagdagang 3 hanggang 5 minuto, hanggang ang mga walnut ay maging ginintuang at magmukhang malagkit. Huwag mag-overcook, dahil masusunog ang asukal.<\/li>\n<\/ol>\n\n\n\n

                  Sa Oven<\/strong> <\/p>\n\n\n\n

                    \n
                  1. Idagdag ang lahat ng mga sangkap sa isang mangkok ng paghahalo at ihagis hanggang sa lahat ng mga mani ay pinahiran.<\/li>\n\n\n\n
                  2. Lagyan ng parchment paper o silicone baking mat ang iyong baking sheet.<\/li>\n\n\n\n
                  3. Ikalat ang mga mani sa isang solong layer sa kawali. <\/li>\n\n\n\n
                  4. Maghurno sa oven sa 350\u00b0F sa loob ng 8 hanggang 10 minuto. Kapag naabot mo na ang 5 minutong marka, suriin ang mga ito nang madalas. Ang mga toasted walnut ay maaaring masunog mula sa perpekto sa loob ng isang minuto!<\/li>\n\n\n\n
                  5. Huwag kalimutang palamigin sila. Huwag mag-alala kung sila ay tila malambot, sila ay patuloy na malulutong habang sila ay lumalamig.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"

                    THD’s Nutritionist, Jasmine Daviston, suggests not to stress too much on finding healthy recipes. If you stick to getting your protein and veggies while limiting heavy breaded items it will offer more well-rounded choices. The biggest takeaway when trying to eat healthier is to plan ahead. “If you’re hungry and you don’t know what you’re […]<\/p>\n","protected":false},"author":6,"featured_media":21485,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-21480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"\nHealthy Super Bowl Recipes - Tulsa Health Department<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tulsa-health.org\/tl\/healthy-super-bowl-recipes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Super Bowl Recipes - Tulsa Health Department\" \/>\n<meta property=\"og:description\" content=\"THD’s Nutritionist, Jasmine Daviston, suggests not to stress too much on finding healthy recipes. 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