Recipes for the Big Game – 8 Heart-healthy Touchdown Treats

by California Casualty | Health, Helpful Tips | 0 comments

We’re gearing up for game day with a winning lineup of Super Bowl snacks. From classic comfort food to delicious remakes of our favorites, we’re doing it all with a heart-healthy* twist. Needless to say, this is “nacho” average football party!

Cauliflower Tots

Cooking spray

4 cups cauliflower florets, steamed (about 1/2 large cauliflower)

1 large egg, lightly beaten

1 cup shredded cheddar

1 cup freshly grated Parmesan

2/3 cup panko breadcrumbs

2 tablespoons freshly chopped chives

Kosher salt

Freshly ground black pepper

1/2 cup ketchup

2 tablespoons Sriracha

• Preheat oven to 375°. Grease a large baking sheet with cooking spray.
• In a food processor, pulse steamed cauliflower until riced.
• Place riced cauliflower on a clean kitchen towel and squeeze to drain water.
• Transfer cauliflower to a large bowl with egg, cheddar, Parmesan, Panko, and chives, and mix until combined. Season with salt and pepper to taste.
• Spoon about 1 tablespoon of the mixture and roll it into a tater-tot shape with your hands. Place on prepared baking sheet and bake for 15 to 20 minutes, until tots are golden.
• Meanwhile, make spicy ketchup by combining ketchup and Sriracha in a small serving bowl.
• Serve warm cauliflower tots with spicy ketchup.

Chicken & Feta Sliders

Cooking spray

1 pound ground chicken breast

1/4 cup crumbled herbed feta or regular feta

2 tablespoons chopped fresh parsley

1 teaspoon dried oregano

1 teaspoon garlic powder

1 teaspoon ground cumin

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

8 dinner rolls

8 thin slices fresh tomato

• Coat a stove-top grill pan or griddle with cooking spray and preheat to medium-high.
• In a large bowl, combine the chicken, feta, parsley, oregano, garlic powder, cumin, salt, and pepper.
• Mix well and shape the mixture into 8 sliders, each about 3/4-inch thick.
• Add the sliders to the hot pan and cook for 3 minutes per side for medium.
• Arrange the sliders on the rolls and top with tomato slices.

Crispy Oven-Baked Lemon-Pepper Chicken Wings

3 pounds chicken wings

1 tablespoon extra-virgin olive oil

2 teaspoons baking powder

1 teaspoon garlic powder

½ teaspoon salt

1 ½ tablespoons lemon zest, divided

1 ¼ teaspoons ground pepper, divided

Lemon wedges for serving

• Preheat oven to 400°F. Line a large, rimmed baking sheet with foil. Place an oven-safe wire rack on the prepared baking sheet; coat the rack with cooking spray.
• Pat wings dry and place in a medium bowl.
• Add oil and baking powder; toss to coat well.
• Add garlic powder, salt, 1 tablespoon lemon zest and 1 teaspoon pepper; toss well.
• Arrange the wings in an even layer on the prepared rack.
• Bake, flipping once, until the skin is crispy, and a thermometer inserted into the thickest portion registers at least 165°F, about 1 hour.
• Transfer the wings to a clean bowl. Add the remaining 1/2 tablespoon lemon zest and 1/4 teaspoon pepper; toss well. Transfer the wings to a platter. Serve with lemon wedges, if desired.

Lightened Up 7-Layer Dip

2 cups chopped romaine lettuce
2 avocados, mashed well
1 cup non-fat Greek yogurt
2/3 cup black beans
1/2 cup diced tomatoes
1/2 cup shredded cheddar cheese
Sliced black olives and scallions, to garnish

• Spread chopped romaine lettuce at the bottom of a large bowl.
• Add avocado layer on top, and smooth out with a spoon to even height.
• Spoon Greek yogurt layer, and smooth if necessary.
• Layer black beans, then diced tomatoes on top.
• Sprinkle cheese and add olives and scallions.

Loaded Zucchini Skins

½ pound bacon cooked until crisp, then chopped

4 large zucchini

2 tablespoons extra virgin olive oil

1 teaspoon salt

1 teaspoon pepper freshly ground

½ teaspoon chili powder

¼ teaspoon ground cumin

2 cups shredded cheddar

green onions (optional)

sour cream (optional)

• Preheat oven to 400°F and line a baking sheet with foil. Set aside.
• Cook bacon using your preferred method and chop into small pieces. Set aside.
• Cut zucchini in half lengthwise. Using a large metal spoon, scoop out seeds from the insides, then cut each half into chunks.
• Place zucchini pieces into a colander & sprinkle with salt to draw out excess moisture for about 5 minutes.
• Transfer zucchini to the prepared baking sheet and toss with olive oil. Season with chili powder, cumin, salt, and pepper.
• Bake until slightly tender, about 5 minutes.
• Remove from oven and top each piece of zucchini with cheese and bacon.
• Return to oven and bake until cheese is bubbly, and zucchini is tender, about 10 minutes more.
• Garnish with sour cream and green onions before serving.

Mediterranean Nachos

4 pita pockets, sliced into 8 triangles each

1/2 cup chickpeas, drained and rinsed, pat dry

1 teaspoon olive oil plus more for drizzle

Salt and pepper to taste

1/4 teaspoon onion powder

1/2 medium cucumber, diced small

1/4 cup kalamata olives, pitted and sliced

1/2 cup sun-dried tomatoes julienned

1/2 cup banana peppers, sliced

1 small shallot, thinly sliced

1/2 cup feta crumbles

2-3 green onions, sliced for garnish

2-3 tablespoons fresh parsley, chopped for garnish

Hummus, for serving

Tzatziki sauce, for serving

• Preheat oven to 375°F. Line one baking sheet with parchment paper and spread pita triangles across. Drizzle olive oil lightly across the pita bread, along with salt and pepper, and toss to coat evenly.
• On a second baking sheet, spread out the rinsed and dried chickpeas. Toss with 1 teaspoon olive oil, salt, pepper, and onion powder. Place both sheets in the oven and bake for 10 minutes, tossing each halfway through.  Check for desired crispiness and remove from oven.
• Meanwhile, prepare toppings and dips, if making homemade.
• When the pita chips come out of the oven, transfer them to a serving tray/plate (or just leave them on the tray!). Top pita slices with olives, sun-dried tomatoes, banana peppers, shallot slices, and feta crumbles.
• If desired, put the nachos back in the oven for 3-5 minutes if you want the toppings to be warm, too. Garnish with green onion and chopped parsley. Serve immediately with hummus and/or tzatziki sauce.

Squash & Walnut Crostini

2 small (or 1 large) acorn squash, halved and seeded

Kosher salt and freshly ground black pepper

1/4 cup plus 1 tablespoon olive oil, divided

2 cloves garlic, sliced

1/2 cup walnuts, roughly chopped

1 ½ teaspoon sherry vinegar

1 (12-ounce) baguette, sliced and toasted

2 oz. blue cheese, crumbled (about 1/2 cup)

Fried sage leaves, for serving (optional)

• Season squash with salt and pepper. Arrange cut sides down on a microwave-safe plate or baking dish. Microwave on HIGH until tender, 8 to 10 minutes. (Squash can also be roasted in a 425°F oven for 25 to 30 minutes.) Scoop flesh into a bowl; discard skins. Add 1 tablespoon oil and mash with a potato masher. Season with salt and pepper.
• Meanwhile, heat remaining 1/4 cup oil in a medium skillet over medium heat. Add garlic and walnuts. Cook, stirring often, until the nuts are lightly toasted and fragrant and the garlic is golden brown, 4 to 5 minutes. Remove from heat and stir in vinegar.
• Spread squash mixture on toasts, dividing evenly. Top with walnut mixture, blue cheese, and fried sage, if desired.

Ultra-Crispy Air Fryer Chickpeas

19-oz can of chickpeas, drained and rinsed

1 tablespoon olive oil

1/8 teaspoon salt

¼ teaspoon garlic powder

¼ teaspoon onion powder

½ teaspoon paprika

¼ teaspoon cayenne (optional)

• Heat air fryer to 390°F
• Drain and rinse chickpeas. No need to dry.
• Toss with olive oil and spices.
• Place the chickpeas in the air fryer basket. Cook for 12-15 minutes, shaking a few times.
• Remove from air fryer. Add more salt and pepper to taste.

*These recipes contain salt. If you’re under the care of a cardiologist, please check with your physician for your specific heart-healthy dietary needs.

This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.

Winter Fitness Tips

by California Casualty | Health, Helpful Tips | 0 comments

It’s easy to exercise in the spring and fall when the weather beckons you to come outside. It may take a bit more inspiration in the winter, but it’s worth it.

Getting outside in cold weather connects you with nature, lifts your mood, and gives you a beneficial dose of sunlight/vitamin D. It also boosts your immunity during cold and flu season. With no heat and humidity, you might even be inspired to work out longer.

However, there is a way to do it safely. Follow these winter fitness tips for the basics of exercising in cold weather.

Choose the right fabrics.

When you’re wet, you lose body heat and that makes you feel cold. The colder you are, the less likely you’ll want to work out. In addition, cold can put you at risk for frostbite or hypothermia. Avoid active wear made from cotton, which holds in moisture from sweat and rain/snow. Instead choose synthetic fibers like polyester, nylon, and polypropylene. They dry quickly and wick away moisture.

Layer your clothes.

Use layers to trap warm air next to your body. Start with a thin base layer of synthetic fabric, which will keep sweat away from your skin. Then add a middle layer such as a fleece. Your outer layer should be either a lightweight nylon windbreaker or if it’s cold, a heavyweight waterproof jacket. As you exercise and get warmer, remove a layer, and tie it around your waist. That will help you from getting hot and sweaty which can lead to feeling damp and cold.

Pro Tip: Wear bright colors. Visibility is more limited in winter from rain, snow, fog, or dark skies. Be seen by the people and vehicles in your immediate area.

Protect your hands and feet.

In cold weather, blood is circulated to the core of your body, leaving less heat funneled to your extremities – your fingers, ears, nose, and toes. That means these areas are less warm. To counter that effect, wear a hat or headband, gloves or mittens, and thick socks. Choose materials like wool or synthetic as cotton could get wet. If your toes get cold, consider your shoes. Running shoes are designed to let heat escape. You can buy shoe covers at skiing and hiking stores. There also are specialty running sneakers designed for winter.

Protect your skin.

Winter isn’t just cold; it’s dry, and that can affect your skin. Apply moisturizer or lotion regularly. When you’re going to be outdoors, also apply sunscreen. SPF rays can damage your skin even when it’s cloudy. Snow reflects up to 80 percent of UV rays, so you get doubly exposed. UV rays also increase with elevation. Every 1,000 meters (3,281 ft.) in altitude, UV radiation increases by 10 percent.

Make sure you have traction.

When you’re exercising on icy surfaces, it’s easy to slip. That can lead to injury. Make sure that you have footwear with good traction and stay on plowed surfaces or salted ones. Take care to remove ice from your own property. If you will be primarily on the ice and snow, consider adding snow or ice spikes to your footwear. Just note that while those spikes help on icy surfaces, they can affect your balance on dry ones.

Take the time to warm up.

It’s especially important to warm up for an exercise routine in cold weather. You want to

Increase your blood flow and temperature so you’re not at risk for sprains and strains. A good analogy is what happens when you stretch a cold rubber band. It can snap more easily than a warm one. That’s what could happen to your muscles. For your warm-up, choose low intensity moves that are like those in your workout. Lunges, squats, and arm swings, for example, are good for runners.

Pro Tip: Head into the wind at the beginning of your workout. When you’re on your way back and feeling sweaty, you won’t have to fight the wind chill as much. That will help keep you warmer.

Pay attention to your breathing.

Cold weather causes your airway passages to narrow. That’s why it can hurt to breathe when you’re exercising in cold weather. Breathing through your nose can help but isn’t always possible when you’re moving intensely. Try wrapping a scarf or some thin fabric around your mouth. It will help keep in the humidity.

Hydrate.

You may not feel as thirsty during cold weather workouts. However, you’re still losing fluids. Dehydration carries risks, including headaches and a drop in energy. Sip water while you’re exercising. If you’re going to be exercising for more than 90 minutes, choose a sports drink like Gatorade.

Cool down. Change clothes.

You can get chilled fast after a workout. Take the time to cool down, which helps reduce later muscle soreness. It also helps your heart transition from an exercise pace to a normal rhythm. Then get out of your damp clothes. Take a warm shower and change into clean, dry clothes.

Avoid severe weather.

While cold weather workouts are beneficial, there’s a limit to when you should exercise outside. Avoid the extreme cold. Don’t exercise outdoors during winter storms. Prolonged exposure to the cold can cause frostbite and hypothermia. The cold also can put a strain on your heart. If you have a chronic health condition such as asthma or a heart problem, talk to your doctor about whether cold weather exercise is right for you.

Know the signs of hypothermia.

Finally, be aware of the signs of hypothermia. That’s when your body temperature drops too low and affects other systems in your body.  If you experience any of these signs, get medical help right away.

• Shivering
• Lack of coordination
• Slow reactions
• Slurred speech
• Mental confusion
• Exhaustion or sleepiness

This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.