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🏈 Super Bowl 2026 is almost here. Game day doesn’t have to mean feeling overly full, bloated, or off track. You can enjoy the big game and feel good about what you’re eating, it’s all about smart swaps and balance, not restriction.

This Super Bowl, I’m sharing healthy snack ideas that are flavorful, satisfying, and crowd-approved. From protein-packed bites to lower-sodium options, these snacks are designed to keep your energy up through kickoff to the final play!

This high-protein fava musubi supports stable blood sugar, heart health, and lasting fullness by combining plant-based fava tofu, fiber-rich rice for slower digestion, and heart-healthy avocado oil while staying cholesterol-free and lower in sodium for a satisfying, bloat-free comfort meal. 這款高蛋白蠶豆飯糰結合了植物性蠶豆豆腐、富含纖維的米飯（有助於減緩消化）和有益心臟健康的酪梨油，有助於穩定血糖、維護心臟健康並帶來持久飽腹感，同時保持不含膽固醇和低鈉，是令人滿足、不脹氣的舒適餐食。⬇️

Ingredients (6 servings):
1 pack Big Mountain fava tofu cut into 1/4” steaks
2 tbs low sodium soy sauce
2 tsp Salt
2 Nori Sheets cut into quarters
1 tbs Avocado Oil

Sushi Rice:
1 cup short grain rice or purple rice (high fiber option)
1 1/4 cups Water (use 1 1/2 cup of water for purple rice)
1/2 cup rice vinegar
1/2 tsp salt

Directions:
1. Pour water and rice into a small pot and bring to a boil over a high heat. Reduce to a medium low heat, cover, and simmer for 20 minutes.
2. While rice is cooking, prepare rice seasoning. Add rice vinegar and salt.
3. Place sushi rice in a mixing bowl. Using a rice paddle or spatula, slowly add rice vinegar mixture to the rice and stir. Cover with a kitchen towel and set aside.
4. In a mixing bowl, add soy sauce and 1 tsp salt. Whisk to combine.
5. Add fava tofu to the mixing bowl and mix to coat tofu with marinade. Place fava tofu and marinade in a resealable bag and marinate for 2 hours.
6. Remove fava tofu from the resealable bag, reserving marinade. Season fava tofu with remaining 1 tsp salt. Prepare a parchment-lined sheet pan.
7. In a frying pan, heat oil over high heat. Add fava tofu and fry each side for 3 minutes or until browned.
8. Lower heat to medium low and add marinade. Stir with a spatula and glaze fava tofu. Remove from heat and place fava tofu on the prepared sheet pan.
9. In a rectangular mold, place sushi rice creating a quarter-inch layer. Layer on top fried fava tofu. Invert out of the mold and wrap with nori.
10. Serve and enjoy!

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材料 (6份）：
1 盒蠶豆豆腐, 切成 1/4” 方塊
1 大湯匙糖
2 大匙低鹽醬油
2 茶匙鹽
2 張紫菜片切成四份
1 大匙牛油果油

壽司飯：
1杯短粒米或紫米（高纖維選項）
1 1/4 杯水 (紫米: 1 1/2 水)
1/2 杯米醋
1/2 茶匙鹽

做法：
1. 將水和米倒入小鍋中, 以大火煮沸。調至中低火, 蓋上鍋蓋, 煮 20 分鐘。
2.煮飯的同時, 準備米飯調味料。在小鍋中加入米醋, 鹽和糖。以小火加熱至糖溶解。從火上移開並放在一邊。
3. 將壽司米放入攪拌盆中。使用米槳或鍋鏟，將米醋混合物慢慢添加到米飯中並攪拌。
4. 在攪拌盆中加入醬油和 1 茶匙鹽。攪拌混合。
5. 將蠶豆豆腐放入主鍋中, 攪拌均勻, 使蠶豆豆腐裹上醃料。將蠶豆豆腐和醃料放入可重新密封的袋子中, 醃製 2 小時。
6. 從可重新密封的袋子中取出豆腐, 保留醃料。用剩下的1茶匙鹽調味蠶豆豆腐。
7. 在煎鍋中，以大火加熱油。加入蠶豆豆腐, 每面煎 3 分鐘或直至變成棕色。
8. 將火調至中低，加入醃料和紅糖。用抹刀攪拌, 給蠶豆豆腐上釉。從火上移開，將蠶豆豆腐放在準備好的平底鍋上。
9. 在長方形模具中, 放入壽司米, 形成四分之一英吋的層。上面鋪上炸豆腐。從模具中倒出來, 用海苔包裹起來。
10. 上菜享用吧！

#dietitian #dietician #asiandietitian #asiannutritionist #chinesedietitian #cantonesedietitian #mandarindietitian #cantonesenutritionist #mandarinnutritionist #chinesenutritionist #healthyrecipe #musubi #celebratenewyear #diabetes #cholesterol #guthealth #chronickidneydisease #營養師 #健身教練 #減肥 #養生 #糖尿病 #高血壓 #膽固醇 #腎衰竭 #癌症 #癌症康復 #健康食譜 #腸道健康 #腎臟健康 #素食 #全素

This vegan charcuterie board supports heart health and steady blood sugar with fiber-rich produce, plant-based proteins, and healthy fats, making it a light, nourishing way to celebrate 2026 without the crash. 這款純素熟食拼盤富含纖維, 植物性蛋白質和健康脂肪, 有助於心臟健康和穩定血糖, 是慶祝 2026 年而不出現血糖驟降的輕盈營養之選。⬇️

Ingredients (6 Servings):
1½ cups fresh figs, halved
2 cups apples, thinly sliced
¾ cup pomegranate seeds
2 cups cucumber, sliced
1¼ cups radishes, sliced
1½ cups cherry tomatoes
1½ cups carrots, sliced or cut into sticks
2½ cups grapes
¾ cup almonds
¾ cup pistachios (shelled)
1 cup beet hummus
1 cup guacamole
1 cup white bean dip
2 tbs fresh herbs (rosemary, thyme, or parsley), chopped or for garnish
2 cups almond flour crackers
2 cups sprouted seed crackers
1 cup vegan cheese, sliced or cut into wedges
Note: Choose a higher-protein vegan cheese brand, preferably made from nuts, seeds, soy, or legumes rather than mostly starches and oils.

Directions
1. Wash all fruits and vegetables thoroughly. Slice the apples, cucumbers, radishes, carrots, and figs as directed. Leave grapes whole and set everything aside.
2. Spoon the beet hummus, guacamole, and white bean dip into small serving bowls. Smooth the tops and set aside.
3. Place the dip bowls on a large serving board, spacing them evenly. Arrange the vegan cheese slices or wedges near the dips so they are easy to reach.
4. Place the almond flour crackers and sprouted seed crackers next to the dips and cheese for convenient pairing.
5. Fill the open spaces on the board with fruits and vegetables, grouping similar colors and textures together. Add almonds and pistachios in small clusters around the board.
6. Garnish with fresh herbs for color. Adjust items so the board looks full but not crowded. Serve immediately or refrigerate (covered) until ready to serve.

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材料 (6 份):
1½ 杯新鮮無花果, 對半切開
2 杯蘋果, 切薄片
¾ 杯石榴籽
2 杯黃瓜, 切片
1¼ 杯小蘿蔔, 切片
1½ 杯小蕃茄
1½ 杯胡蘿蔔, 切片或切條
2½ 杯葡萄
¾ 杯杏仁
¾ 杯開心果 (去殼)
1 杯甜菜鷹嘴豆泥
1 杯牛油果醬
1 杯白豆醬
2 湯匙新鮮香草 (迷迭香, 百里香或歐芹), 切碎或用於裝飾
2 杯杏仁粉餅乾
2 杯發芽種子餅乾
1 杯純素乳酪, 切片或切塊
附註：請選擇蛋白質含量較高的純素起司品牌, 最好是由堅果, 種子, 大豆或豆類製成, 而不是主要由澱粉和油脂製成。

做法：
1. 徹底清洗所有水果和蔬菜。按照指示切片蘋果, 黃瓜, 蘿蔔, 胡蘿蔔和無花果。葡萄保持完整, 將所有食材放在一旁備用。
2. 將甜菜鷹嘴豆泥, 牛油果醬和白豆醬分別放入小碗中。抹平表面, 放在一旁備用。
3. 將裝有沾醬的小碗均勻地擺放在一個大托盤上。將純素起司片或起司塊放在沾醬旁邊, 方便取用。
4. 將杏仁粉餅乾和發芽種子餅乾放在沾醬和起司旁邊, 方便搭配食用。
5. 用各種水果和蔬菜填滿托盤上的空隙, 將顏色和質地相似的食材放在一起。在托盤周圍零星地撒上一些杏仁和開心果。
6. 以新鮮香草點綴, 增添色彩。調整食材擺放位置, 使托盤看起來豐盛但不擁擠。立即食用, 或蓋上保鮮膜放入冰箱冷藏, 放入食用時取出。

Turn this Christmas into a celebration that feels as good as it tastes. 🎄✨

Think festive flavors, nourishing ingredients, and easy recipes that let you enjoy every bite with no guilt and stress. Plan ahead, grab your groceries this week, and give yourself the gift of a joyful, calm, and truly satisfying holiday feast.

Poached Cod in Coconut Milk is a kidney-friendly meal that’s low in potassium and phosphorus, helping support kidney health while managing blood sugar if served with cauliflower rice. 椰奶水煮鱈魚是對腎臟友善的菜餚, 鉀和磷含量低, 有助於維護腎臟健康, 同時確保血糖穩定若跟椰菜花飯一起吃。⬇️

Ingredients (1 serving):
1 tsp avocado oil
½ large leek (white & light green parts only), sliced ¼” thick
1 clove garlic, minced
1 tsp fresh grated ginger
⅛–¼ tsp red pepper flakes
1 tsp organic low-sodium tamari
½ cup lite coconut milk
1 cod fillet (5–6 oz)
1 tsp fresh lime juice (to taste)
½ cup cauliflower rice (for serving)
Fresh basil (optional topping)

Directions:
1. Heat the avocado oil in a large pan over medium heat.
Add the sliced leek and cook for about 5 minutes, stirring occasionally, until softened.
2. Stir in the garlic, ginger, and red pepper flakes. Cook for 30 seconds until fragrant.
3. Add the coconut milk and tamari. Stir and reduce heat to medium-low until it reaches a gentle simmer.
4. Carefully add the cod fillet to the simmering coconut milk. Cover and cook for 3–4 minutes. Flip the cod, cover again, and cook another 2–3 minutes, until cooked through.
5. Remove from heat and stir in lime juice.
6. Serve the cod and broth over the cauliflower rice. Garnish with fresh basil if desired.

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材料 (1份):
1茶匙牛油果油
半根蔥 (僅用白色和淺綠色部分), 切成約0.6公分厚的片
1瓣蒜, 切碎
1茶匙新鮮磨碎的生薑
1/8至1/4茶匙紅辣椒碎
1茶匙有機低鈉醬油
1/2 杯脫脂椰奶
1塊鱈魚柳 (5-6盎司)
1茶匙新鮮青檸汁 (依口味調整)
半杯花椰菜米 (用於上桌)
新鮮羅勒 (可選)

做法：
1. 在大平底鍋中以中火加熱牛油果油。
2. 加入切好的蔥, 偶爾攪拌, 煮約5分鐘至軟爛。
3. 加入蒜末, 薑末和紅辣椒碎。翻炒30秒至香味散發。
4. 加入椰奶和醬油。攪拌均勻, 並將火調至中小火，直到微微沸騰。
小心地將鱈魚柳放入鍋中, 將椰奶小火慢煮。蓋上鍋蓋, 煮3-4分鐘。5. 將鱈魚翻面, 再次蓋上鍋蓋, 再煮2-3分鐘, 直到鱈魚完全熟透。
關火, 拌入青檸汁。
6. 將鱈魚和湯汁淋在花椰菜米上即可享用。可依個人喜好撒上新鮮羅勒葉裝飾。
請參考我們的部落格並點擊食譜。 https://sophiehung.com/blog/category/blog/recipes/

This bowl is made with buckwheat noodles, veggies, and edamame (plant protein) to give steady energy. The whole grain carbs and fiber can help keep blood sugar more steady and prevent the tired, low-energy feeling that can happen after meals. 這碗麵條由蕎麥麵, 蔬菜和毛豆 (植物蛋白) 製成, 能夠提供穩定的能量。其中的粗糧碳水和膳食纖維有助於穩定血糖, 防止餐後出現疲倦乏力的感覺。⬇️

Ingredients (2 servings):
½ cup grated carrots
½ cup diced cucumber
½ cup diced red bell pepper
2 green onions, sliced
1 cup cooked soba noodles
1 cup cooked organic edamame (shelled)
1 tbs sesame oil
2 tbs low-sodium soy sauce
2 tbs lime juice
1 tsp grated ginger

Directions:
1. Cook the noodles: Boil soba noodles according to package instructions (about 4–6 min), then drain and rinse under cold water.
2. Prepare the veggies: Grate carrots, dice cucumber and bell pepper, and slice green onions.
3. Make the dressing: Whisk together sesame oil, soy sauce, lime juice, and grated ginger.
4. Assemble the bowls: Divide cooked noodles between 2 bowls, then add veggies and edamame. Drizzle dressing on top.
5. Serve and enjoy: Toss gently and enjoy chilled or at room temperature. Adjust lime or tamari if needed.

—.

材料 (2份):
½ 杯胡蘿蔔絲
½ 杯黃瓜丁
½ 杯紅甜椒丁
2 根蔥，切片
1.5 杯乾蕎麥麵
1 杯煮熟的毛豆（去殼）
1 大匙芝麻油
2 大匙低鈉醬油
2 大匙青檸汁
1 茶匙薑末

做法：
1. 煮麵：依包裝說明煮蕎麥麵 (約4-6分鐘), 然後瀝乾水分, 用冷水沖洗。
2. 準備蔬菜：胡蘿蔔擦絲, 黃瓜和甜椒切丁, 蔥切絲。
3. 製作醬汁：將芝麻油, 醬油, 青檸汁和薑末攪拌均勻。
4. 裝碗：將煮好的麵條分成兩份, 分別盛入兩個碗中，然後加入蔬菜和毛豆。淋上醬汁。
5. 享用：輕輕拌勻，冷藏或室溫食用皆可。可依個人口味調整青檸汁或醬油的用量。

Looking for lighter, healthier plant based options this Thanksgiving? 🧡🍽️

You don’t have to go fully vegan to make your holiday meal lighter and better for your body. Even adding one or two plant-based dishes can help reduce your intake of animal protein and saturated fats without losing the comfort and flavor of Thanksgiving!

Try colorful veggie sides, plant-powered mains, or lighter desserts to keep your plate festive and nourishing. 🌱✨

That’s why I’m sharing Healthy Thanksgiving Recipes you can easily mix into your menu. this Thanksgiving Day! They’re lighter, nourishing, and still full of the flavors you love. 🥕🍠🥗

Stabilize Blood Sugar the Delicious Way: with Creamy Avocado and Tofu 美味又穩定血糖: 牛油果豆腐 ⬇️

Ingredients (2 servings):
1 cup super-firm tofu, sliced into thin squares
1 avocado, thinly sliced
2 cloves garlic, grated
1 tsp ginger, grated
2 tbs organic low-sodium sauce
1 tsp sesame oil
½ tsp sugar
½ tsp lime juice
¼ tsp white pepper
2 tsp water
Salt, to taste
1 tbs scallion, finely chopped

Can be served with:
½ cup cooked quinoa

Directions:
1. Slice the tofu into thin, even squares. Cut the avocado in half, remove the pit, and slice it crosswise into thin pieces about the same size as the tofu.
2. On a serving platter, alternate the tofu and avocado slices to create a neat pattern.
3. In a small bowl, combine grated garlic, grated ginger, soy sauce, sesame oil, sugar, lime juice, white pepper, water, and a small pinch of salt. Stir until the sugar dissolves and the mixture is well combined.
4. Drizzle the dressing evenly over the arranged tofu and avocado.
5. Sprinkle finely chopped scallions on top. Serve immediately and enjoy fresh.

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材料 (2份):
1杯硬豆腐，切成薄片
1顆酪梨，切成薄片
2瓣蒜，磨碎
1茶匙薑，磨碎
2湯匙生抽
1茶匙芝麻油
½茶匙糖
½茶匙青檸汁
¼茶匙白胡椒粉
2茶匙水
適量鹽
1大匙蔥花

可搭配:
半杯煮熟的藜麥

做法：
1. 將豆腐切成均勻的薄片。將酪梨對半切開，去核，然後橫切成與豆腐大小差不多的薄片。
2. 在一個盤子裡，將豆腐和酪梨片交替擺放，擺成整齊的圖案。
3. 在小碗中，混合蒜末、薑末、醬油、芝麻油、糖、萊姆汁、白胡椒粉、水和少許鹽。攪拌至糖溶解，混合物充分混合。
4. 將醬汁均勻淋在擺好的豆腐和酪梨上。
5. 撒上切碎的蔥花。立即享用，新鮮美味。