Monday, September 18, 2017

How to Stay Healthy While Tailgating

With football season in full swing, that means one thing: tailgate parties. With tailgate parties comes that not so healthy food – nachos, burgers, beer, and much more. Luckily, your West Lakes Hy-Vee Dietitians are here to help you avoid those tempting foods with healthy alternative recipes that will curb those cravings! From lightened up classics like wings and chili to pizza and seven-layer dip you are sure to find something on this list to bring to your next tailgate.

Baked Buffalo Wings with Blue Cheese Dip
These baked Buffalo wings not only taste great, but will save you lots of fat and calories compared to traditional fried wings. Fried food requires extra oil which adds 120 calories and 14 grams of fat per tablespoon. Fried foods can be a contributor to weight gain, diabetes, heart disease, and high blood pressure. Try these baked Buffalo wings with the blue cheese dip made with Greek yogurt. Greek yogurt is an excellent source of protein and is low in fat, it makes a great substitute for sour cream or cream cheese.

Ingredients:
3 pounds drumettes and wings
Kosher salt and freshly ground pepper
1 Tbsp butter
6 sprigs fresh thyme
10 garlic cloves, crushed
¾ cup hot sauce
For blue cheese dip:
1 cup low-fat Greek yogurt
½ cup blue cheese crumbles
Scallions, to garnish

Directions:
1. Preheat oven to 375°F, and lightly grease an oven-proof pan.
2. In a large bowl, generously season drumettes and wings with kosher salt and freshly ground black pepper.
3. In a sauté pan over low heat, melt butter. Add thyme and garlic and allow to simmer for 3 minutes. Once thyme and garlic become aromatic, add hot sauce and stir.
4. Pour entire mixture over chicken and toss to coat. Allow wings to marinate in the fridge for about 30 minutes.
5. Meanwhile, combine blue cheese and low-fat Greek yogurt in a small bowl. Mix well, and refrigerate.
6. Transfer chicken to oven-proof baking dish and place in oven. Bake for 30 minutes; with tongs or a fork, flip and baste wings.
7. Bake for 25 minutes more, occasionally basting wings while they're in the oven.
8. Remove pan from oven, and allow wings to slightly cool in pan. Baste with juices, and serve with blue cheese dip.

Pulled Turkey Chipotle Chili
Try this chipotle chili with lean ground turkey at your next tailgate party. Substituting lean ground turkey for beef can save you a lot of fat and calories.  Not only is this chili lower in fat and calories than traditional chili, it also has added sources of fiber and healthy fats. The kidney beans and black beans are a great source of fiber to help keep you fuller longer. The addition of flax seed meal adds fiber and omega-3 fatty acids. The benefits of omega-3 fatty acids include improvement of heart, bone, and joint health. 

Ingredients:
3 tablespoons virgin coconut oil or palm oil (or extra virgin olive oil if you have neither)
1 medium yellow onion, chopped
5  cloves garlic, chopped
1 ½ tsp. Celtic sea salt
2 tsp. chili powder
1 tsp. dried oregano
2 tbsp. tomato paste
1 chipotle chile in adobo, coarsely chopped, with 1 tsp. sauce
2 cups lean ground turkey
1 (12-ounce) dark beer
4 cups crushed or coarsely chopped tomatoes, with their juice
2 cups kidney beans
2 cups black beans
2 cups frozen corn kernels
¼ cup flax seed meal

Directions:
1. Heat the oil in a large, heavy skillet over medium-high heat. Add the onion, garlic, salt, chili powder, and oregano and cook, stirring, until fragrant, about 3 minutes. Stir in the tomato paste and the chipotle chile and sauce; cook about 1 minute more.
2. Add the turkey and beer and simmer until reduced by about half, about 8 minutes. Add the tomatoes and the beans and corn; bring to a boil. Add flax.
3. Let simmer, stirring occasionally, until thick, 30 minutes.

Mini Mexican Pizzas
These mini Mexican Pizzas are sure to be a hit at your next tailgate! They are low in fat, but high in flavor! Using whole wheat tortilla’s gives these pizza’s more fiber and vitamins. Fiber has a lot of health benefits – it prevents constipation and can help lowers blood cholesterol levels.  Whole wheat products contain several vitamins, including folate, riboflavin and vitamins B1, B3, and B5. Using lean ground turkey, low fat refried beans, and low fat cheese will not only reduce the amount of fat in these pizzas but will also reduce the total calories.

Ingredients:
3-4 large whole wheat tortilla’s, or enough to cut out 12 small circles
1 cup lean ground turkey, cooked
1/2 cup salsa
2 tsp dry taco seasoning
1/2 cup low fat refried beans
1/2 cup low fat shredded Mexican blend
Optional Toppings: sliced black olives, shredded lettuce, low fat sour cream, chopped tomatoes

Directions:
1. Preheat oven to 425 degrees. Spray a 12 count muffin tin with non-stick cooking spray.
2. Start by laying each tortilla out individually on a flat surface, and use an empty can, glass cup, or cookie cutter to cut 3-4 medium circles out of each wrap.
3. Press each wrap circle into muffin tin using your fingers. (Note: it doesn’t have to cover the entire side of the tin, it should just fit snuggly!)
4Meanwhile, in a small bowl, mix together the ground meat, salsa, taco seasoning, and refried beans. Stir until well combined.
5. Scoop 1/8th cup of meat mixture into each wrap.
6. Top with shredded cheese, (dividing evenly between each pizza), and olives if desired.
7. Bake in pre-heated oven for 12-15 minutes, or until cheese is melted.
8. Wait for mini Mexican pizzas to cool, and remove from muffin tin using a fork or knife. Pizza’s should pop out with ease! Serve with a side of salsa, low fat sour cream, chopped tomatoes, and/or shredded lettuce if desired!

This delicious lightened-up seven layer dip is full of healthy fats and protein, and lower in calories. Avocados contain monounsaturated fats which is a healthy fat that can help lower cholesterol and improve heart health. Substituting Greek yogurt for sour cream adds protein and lowers calories. Bring this dip to your tailgate parties and pair with black bean beanitos chips for a great source of fiber!

Ingredients:
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

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

Spiced Edamame
Edamame makes the perfect tailgate snack. With its high protein and fiber content it’s sure to keep you fuller for longer. Edamame also provides many health benefits including, boosting immune health, improving bone health, stronger cardiovascular health, weight management, and a healthy digestive system. This spiced edamame recipe is sure to be a hit with everyone at your next tailgate party!

Ingredients:
2 tsp kosher salt
1 tsp chili powder
¼ tsp red pepper flakes
½ tsp dried oregano
1 (1-pound) frozen edamame

Directions:         
1. Heat the salt, chili powder, and pepper flakes in a small dry skillet over medium heat, stirring until hot and aromatic, about 3 minutes.
2. Remove from the heat and crumble in the oregano.
3. Boil the edamame pods in salted water until tender, about 8 minutes.
4. Drain in a colander and pat dry.
5. Toss the edamame pods with the chili-salt and serve warm.

This spinach and watercress dip not only contains lots of vitamins and minerals from spinach but also uses Greek yogurt to get a boost of protein. Spinach is a great source of dietary potassium and magnesium which are important for maintaining good health. Greek yogurt makes this dip high in protein and lower in fat.    

Ingredients:
1 pound spinach, tough stems discarded
1 tablespoon extra-virgin olive oil
1/2 cup finely chopped onion
1 1/2 cups Greek yogurt
1/2 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 bunch watercress, coarsely chopped, plus small sprigs for garnish
Coarse salt and freshly ground pepper

Directions:       
1. Wash spinach; drain, but do not dry. Transfer to a large stockpot. Cover, and cook over medium-high heat, stirring occasionally, until wilted, about five minutes. Transfer to a clean kitchen towel, and squeeze out excess liquid. Let cool slightly; coarsely chop. Set aside.
2. Heat oil in a medium sauté pan over medium heat. Add onion and cook, stirring occasionally, until soft and translucent, about 8 minutes. Transfer to a plate, and let cool slightly.
3. Whisk together yogurt and lemon zest, and juice in a medium bowl. Stir in spinach, onion, and watercress; season with salt and pepper. Garnish with watercress sprigs, if desired.

Choose the right drinks!  
Drinking alcoholic beverages is okay in moderation. To avoid empty nutrition, choose a light beer that is low in calories and carbs or try one of these lower-calorie drink recipes. Substituting club soda for tonic water can save you a lot of calories.  

Ingredients:
2 ounces shoju
4 ounces tomato juice
1/2 teaspoon freshly grated wasabi or 1 teaspoon wasabi paste
1/2 teaspoon freshly grated ginger
1/2 teaspoon soy sauce
1/2 teaspoon Sriracha hot sauce
Pinch of freshly ground pepper
Juice of 1/2 large lime
Celery stalk, tomato, lime, or cucumber spear for garnish

Directions:                  
1. Combine all ingredients except garnish in an ice-filled cocktail shaker and shake to combine.
2. Strain over fresh ice into a glass and garnish with assorted veggies.

Ingredients:
1 1/2 ounces lemon/lime vodka
1 1/2 ounces light lemonade
1 1/2 ounces pomegranate juice
4 ounces club soda

Directions:
1. Combine all ingredients and enjoy!

Some final tailgating tips:
1. Choose sides in moderation with a colorful array of fruits and veggies.
2. If you feel hungry, dehydration can be to blame. Drink lots of water!
3. Bottom line: Only eat if you’re hungry.

Happy tailgating!          

-West Lakes Hy-Vee Dietitians Team

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