Five Super Snacks for Super Bowl Sunday: Protein-Packed Recipes for Women Over 50

Super Bowl Sunday is a time for celebration, camaraderie, and, of course, delicious snacks. For women over 50, it’s especially important to choose snacks that not only taste great but also support overall health. As we age, maintaining stable blood sugar levels, supporting muscle health, and promoting satiety become key priorities. Incorporating high-protein, nutrient-dense snacks can help achieve these goals while keeping energy levels steady throughout the game.

Below are five super snacks, enhanced with protein-rich ingredients and backed by science, to help you enjoy the game while nourishing your body. Each recipe includes insights into its nutritional benefits and the science behind why these snacks are ideal for women over 50.

1. Spicy Chickpea Dip with Added Greek Yogurt

Chickpeas are a nutritional powerhouse, packed with plant-based protein, fiber, and essential minerals like potassium, magnesium, and iron. Adding Greek yogurt to this dip boosts its protein content, making it even more satiating and beneficial for muscle maintenance.

Ingredients:

• 1 can (15 ounces) chickpeas, drained and rinsed
• 1/2 cup plain Greek yogurt (for added protein)
• 2 tablespoons olive oil
• 1-2 cloves garlic
• Juice of half a lemon
• 1 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt to taste
• Water or aquafaba (reserved chickpea liquid) as needed for consistency

Instructions:

1. In a food processor, combine chickpeas, Greek yogurt, olive oil, garlic, lemon juice, cumin, cayenne pepper, and salt.
2. Blend until smooth, adding water or aquafaba gradually to achieve the desired consistency.
3. Serve with fresh vegetable sticks like carrots, celery, or bell peppers.

Nutritional Information (per 2-tablespoon serving):

• Calories: Approximately 80
• Protein: Approximately 4 grams

The Science:

• Protein and Satiety: Research shows that protein is the most satiating macronutrient, helping to reduce hunger and prevent overeating. A study published in the American Journal of Clinical Nutrition found that high-protein snacks can significantly improve feelings of fullness compared to high-fat or high-carb snacks.
• Blood Sugar Stability: The combination of protein and fiber in chickpeas helps slow digestion, preventing blood sugar spikes and crashes.

2. Herbed Cottage Cheese Dip with Flaxseeds

Cottage cheese is a fantastic source of high-quality protein and calcium, which are essential for maintaining muscle mass and bone health as we age. Adding flaxseeds introduces omega-3 fatty acids and additional fiber, further enhancing the dip’s nutritional profile.

Ingredients:

• 1 cup low-fat cottage cheese
• 1 tablespoon fresh chives, chopped
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon garlic powder
• 1 tablespoon ground flaxseeds
• Salt and pepper to taste

Instructions:

1. In a blender or food processor, combine cottage cheese, chives, parsley, garlic powder, flaxseeds, salt, and pepper.
2. Blend until smooth.
3. Serve with whole-grain crackers, pita chips, or assorted vegetable sticks.

Nutritional Information (per 2-tablespoon serving):

• Calories: Approximately 40
• Protein: Approximately 5 grams

The Science:

• Protein and Muscle Health: A study in The Journal of Nutrition highlights that older adults need more protein to counteract age-related muscle loss. Cottage cheese provides casein protein, which is slowly digested, offering a steady release of amino acids.
• Omega-3s and Inflammation: Flaxseeds are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that has anti-inflammatory properties, supporting heart and joint health.

3. Frozen Grapes with a Protein Dusting

Frozen grapes are a refreshing, low-calorie snack that satisfies sweet cravings. Dusting them with a light coating of protein powder adds a satiating boost, making them a perfect guilt-free treat.

Instructions:

1. Wash seedless grapes thoroughly.
2. Pat them dry and lightly dust with a teaspoon of vanilla or unflavored protein powder.
3. Spread the grapes in a single layer on a baking sheet.
4. Place the baking sheet in the freezer for a few hours until grapes are frozen.
5. Transfer frozen grapes to a freezer-safe bag or container for storage.

Nutritional Information (per 1-cup serving):

• Calories: Approximately 120
• Protein: Approximately 5 grams

The Science:

• Blood Sugar Control: Grapes have a low glycemic index, and their natural sugars are balanced by fiber and protein, helping to maintain stable blood sugar levels.
• Protein Stacking: Adding protein to snacks, even in small amounts, can enhance satiety and provide a steady energy source, as shown in research from The British Journal of Nutrition.

4. Air-Popped Popcorn with Nutritional Yeast and Pumpkin Seeds

Air-popped popcorn is a whole-grain snack that’s low in calories and high in fiber. Nutritional yeast adds a cheesy flavor along with B-vitamins and protein, while pumpkin seeds provide healthy fats and additional protein.

Instructions:

1. Use an air popper to pop 3 tablespoons of popcorn kernels (yields about 6 cups of popped popcorn).
2. Lightly spray the popcorn with olive oil or a butter-flavored spray.
3. Sprinkle 2 tablespoons of nutritional yeast and 1/4 cup roasted pumpkin seeds over the popcorn, tossing to ensure even coating.

Nutritional Information (per 3-cup serving):

• Calories: Approximately 150
• Protein: Approximately 6 grams

The Science:

• Fiber and Digestive Health: Popcorn’s high fiber content supports digestive health, which is particularly important as metabolism slows with age.
• Protein and Satiety: The combination of protein from nutritional yeast and pumpkin seeds helps keep you full longer, reducing the likelihood of overeating.

5. Roasted Edamame with Turmeric and Black Pepper

Edamame is a complete plant-based protein, providing all essential amino acids. Adding turmeric and black pepper not only enhances flavor but also introduces anti-inflammatory benefits.

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, toss 1 cup of shelled edamame (thawed if frozen) with 1 teaspoon of olive oil, 1/2 teaspoon turmeric, a pinch of black pepper, salt, and pepper.
3. Spread the edamame on a baking sheet in a single layer.
4. Roast for 15-20 minutes, shaking the pan halfway through.

Nutritional Information (per 1/2-cup serving):

• Calories: Approximately 120
• Protein: Approximately 11 grams

The Science:

• Complete Protein: Edamame provides all nine essential amino acids, making it an excellent choice for muscle repair and maintenance.
• Anti-Inflammatory Benefits: Curcumin in turmeric, enhanced by black pepper, has been shown to reduce inflammation, which is particularly beneficial for women over 50.

The Science of Snacking: Protein, Blood Sugar, and Satiety

1. Protein and Satiety: Protein triggers the release of hormones like peptide YY and GLP-1, which signal fullness to the brain. Studies have shown that high-protein snacks can reduce overall calorie intake by up to 20%.
2. Blood Sugar Stability: Protein and fiber work together to slow the absorption of carbohydrates, preventing blood sugar spikes. This is especially important for women over 50, as insulin sensitivity tends to decline with age.
3. The Science of Stacking: Combining protein with healthy fats and fiber creates a synergistic effect, enhancing satiety and nutrient absorption. This approach, known as nutrient stacking, ensures that snacks provide sustained energy and support overall health.

These five super snacks are not only delicious but also scientifically designed to support the unique nutritional needs of women over 50. Enjoy the game while nourishing your body with these protein-packed, blood sugar-friendly treats!