It's time to gather with friends and family to support your favorite team. But for those of us trying to be mindful of our health and our waistline, it can be a challenge to celebrate without tipping the scale. For today's On the Menu segment, Registered Dietitian Katie Francisco from Mercy Health is here to share healthy ideas for your tailgating treats.
Tailgating Tips-
1. Eat before you go. Even just a small balanced meal with some protein and healthy fat, like oatmeal with walnuts, will help you to avoid over-eating.
2. Make your dish to share a healthy one-that way you are guaranteed to have at least one good choice!
3. Load up on veggies-they are packed with vitamins, antioxidants and the extra fiber that will help to fill you up.
4. Alcohol calories add up! Try to alternate adult beverages with water or other calorie free drinks. Don't forget that drinking alcohol can also reduce your will-power making your cravings for unhealthy foods stronger!
5. Re-think your favorite recipes- can you substitute reduced fat cream cheese, sour cream or Greek yogurt into your dips. How about lean turkey, lentils or tofu instead of higher fat meats? Or want not try one of the below featured recipes?
Recipes
Fresh Bruschetta Lentil Dip
Ingredients
• 8 oz uncooked lentils, OR a 1 lb steamed lentils
• 5 or 6 roma tomatoes, diced
• 8-10 fresh basil leaves, chopped
• 1 1/2 teaspoons garlic, minced
• 1 1/2 teaspoons salt
• pepper to taste
• 1 tablespoon balsamic vinegar
• 2 tablespoons olive oil
• 1 teaspoon lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 2 cups crumbled feta
• crackers or veggies for dipping
Instructions
1. If you are cooking your own lentils, rinse and drain them in a colander. Bring a large pot of unsalted water to a boil and add the lentils. Boil, covered, until tender but not mushy, about 20-30 minutes. Drain and cool, then refrigerate until chilled.
2. Dice the tomatoes and add them to a large bowl, keeping as much of the juice as you can. Chop the basil leaves and mince the garlic and add it to the bowl.
3. Add the salt, pepper, balsamic vinegar, olive oil, lemon juice, oregano, and basil. Stir with a wooden spoon. Add the cooled (or pre-packaged) lentils and feta and stir again.
4. Refrigerate for at least an hour to let the flavors meld.
5. Serve with crackers, pitas, on toasted baguettes, or with sliced cucumbers.
*Recipe modified from the foodcharlatan
Loaded Sweet Potato Nacho Fries
Ingredients
- 2 T olive oil
- 2 medium sweet potatoes, cut into sticks about ¼ inch thick
- ¼ t salt
- 2 T reduced-fat sour cream
- 1 T lime juice
- 1 c corn kernels, fresh or frozen
- ½ c shredded Cheddar cheese
- ⅓ c black beans, rinsed
- ½ c cherry tomatoes, halved
- 2 scallions, sliced
- 1 avocado, chopped
- 2 T chopped cilantro
Instructions
• 1 Preheat oven to 425°F.
• 2 Heat oil in a large cast-iron skillet over medium-high heat. Add sweet potatoes and ¼ teaspoon salt. Cook, stirring occasionally, until beginning to brown, 5 to 7 minutes. Transfer the pan to the oven and bake until the sweet potatoes are soft, 15 to 20 minutes.
• 3 Meanwhile, combine sour cream, lime juice and the remaining pinch of salt in a small bowl.
• 4 Top the sweet potatoes with corn, cheese and beans. Continue baking until the cheese is melted, about 5 minutes. Top with tomatoes, scallions and avocado. Drizzle with the sour cream mixture & cilantro.
• *Recipe modified from Spinach4breakfast.com
Mini Cauliflower Pizza Bites
Ingredients
• 2 cups Cauliflower
• 1 large egg white
• 1/8 cup Low fat cottage cheese
• 1/4 cup Parmesan cheese
• 1/2 tsp Dried oregano
• 1/2 tsp Dried basil
• 1/4 tsp Garlic powder
• 1/4 cup Mini turkey pepperonis (or regular size cut into quarters)
Instructions
1. Preheat oven to 425. Spray mini muffin cups with non-stick cooking spray. Set aside.
2. Wash cauliflower, and cut in half, (save the rest for later). Break cauliflower into segments, and place in food processor. Pulse until it is a rice-like texture.
3. Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do NOT add water or cover).
4. Remove cauliflower from microwave and add the rest of the ingredients. Stir to combine. Place back in microwave for 2 minutes. Mix again.
5. Scoop cauliflower mixture into muffin cups, dividing evenly between the 14 cups. Fill to the top, and press filling down so it’s compact.
6. Place muffin tin in the oven and bake muffins for 30-35 minutes, or when top starts to become golden brown. Remove from the oven, let cool completely before popping the muffins out . Serve warm with pizza sauce for dipping!
*Recipe modified from the Dashingdish.com
No Bake Vegan Brownies
Ingredients
• 3/4 cup walnuts
• 1/2 cup raw almonds
• 1/4 cup hazelnuts
• 2 cups Medjool dates, pitted
• 1/2 cup unsweetened cocoa powder
• 1/2 cup natural peanut butter, divided
• 1/4 teaspoon kosher salt
• 2 tablespoons cacao nibs
1. Line 8x8-inch pan with parchment paper. Set aside.
2. Place walnuts, almonds, and hazelnuts in food processor. Process until finely ground. Add dates; process until almost paste-like. Add cocoa powder, 1/3 cup of the peanut butter, and salt. Process until well combined.
3. Turn mixture out into prepared baking pan. Use another piece of parchment paper to firmly press into pan, working into all edges until smooth. Refrigerate 1 hour.
4. Place remaining peanut butter in a small microwave-safe bowl. Heat for 20 seconds, until softened. Spread peanut butter evenly over brownies and sprinkle with cacao nibs. Refrigerate again for 10 minutes. Slice brownies into 12 squares.
*Recipe modified from CookingLight
Protein Krispie Treats
Ingredients
• 4 cups crispy rice cereal
• 1/2 cup protein powder
• 1/4 cup creamy nut butter
• 1 T canola oil
• 1/2 cup honey
• 2-3 T chocolate chips, for drizzling
Directions
1. Prepare 8x8 baking pan by spraying it with cooking spray. Set aside.
2. In a medium-sized bowl, combine the cereal and protein powder. Set aside.
3. In a small pan over medium heat, add nut butter, oil, and honey. Bring to a boil, stirring frequently to avoid burning.
4. Pour melted mixture into the cereal mix. Stir until everything is fully combined and all the cereal is well coated.
5. Transfer to prepared baking dish. Using the spatula or parchment paper, spread the mixture evenly in the pan, pressing down firmly.
6. Place chocolate into a microwave safe bowl and microwave on high in 20 second intervals, mixing between each. When chocolate is fully melted, drizzle over the top of the packed cereal mixture using a spoon.
7. Place pan into fridge and allow to cool for ~30 minutes before cutting into squares.
*Recipe Modified from Runningwithspoons
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