by Melanie Grimes
Tailgating can be healthy as well as fun. The fresh fall air stimulates the taste buds and warm comfort foods are the order of the day. Simple recipe changes can vitalize the spectators, as well as the team.
Chili
Chili is a traditional tailgating food and contains many healthy ingredients, such as beans and antioxidant-rich vegetables. Replace the beef with turkey for a warm, healthy meal.
Chop onion and fry with ground turkey or turkey leftovers. Add 3 cloves of garlic, 1 tsp oregano, 1 tbsp. salt and cook for 5 minutes.
Add:
2 cans of stewed tomatoes (35 oz.)
2 cans of kidney beans (15 oz.)
2 tablespoons of chili powder
1 cup chicken or turkey stock
Simmer for one hour. You can prepare this up to two days in advance, refrigerated, or freeze for up to two months.
Hot chocolate
Dark chocolate contains powerful antioxidants and anti-inflammatory qualities; it lowers blood pressure; and aids in heart health. Use low-fat or skim milk and dark cocoa powder for the greatest health benefits.
Beer
What is tailgating without beer? Beer has numerous health benefits when consumed in moderation. Dark beer has many nutrients, including B vitamins. To avoid liver damage that can be caused by overuse of alcohol, try one of the many non-alcoholic beers on the market. Some stadiums are now restricting alcohol, so this may be an especially good alternative.
Grilling
Grill a turkey burger or chicken sausage instead of beef. The lean protein sources are more nutritious and just as tasty.
Turkey Burgers
1 lb. ground turkey
1/2 cup of onion soup or water with a packet of dry onion soup added
1 egg
Salt and pepper to taste
Mix all the ingredients and form into patties. Grill for 10 minutes, flipping once, and enjoy. Makes four.
Oven "Fried" Chicken
10 boneless, skinless chicken breasts or other chicken pieces
1 c. bread crumbs
1/3 c. Parmesan cheese
1/4 tsp. garlic powder
1/4 tsp. black pepper
4 tbsp. fresh parsley
3/4 c. low calorie Italian dressing
Melted butter
Combine bread crumbs, cheese, garlic, pepper and parsley in a large Ziploc bag. Marinate chicken or simply brush with dressing. Add chicken, piece by piece, to the bag and shake to coat. Place chicken in a glass baking dish sprayed with butter-flavored nonstick spray. Brush melted butter over chicken and bake at 350 degrees for 45 minutes or until chicken reaches 170 degrees.
Baked Beans
Beans are a healthy alternative and easy to prepare in advance in a crock-pot. They're a great source of energy and fiber and have anti-inflammatory properties as well.
Fruit salad
Instead of cookies or cake, prepare a fruit salad. It's easy to chop up your favorite fruits and add lemon juice to keep bananas and apples from discoloring. A dash of apple juice adds moisture. Low-fat caramel and creamy dips add extra flavor.
Healthy Yogurt Spread
Looking for a healthy alternative to spread on your crackers? Low-fat yogurt can be spiced to add zest to your appetizers.
Yogurt Cheese Spread
Place yogurt in cheesecloth in a strainer overnight to thicken. Discard liquid and add oregano, salt, garlic, cumin, turmeric, dry parsley and black pepper. Keep chilled until ready to eat.
Tailgating can be a time to enjoy the outdoors and show your team spirit. Simple changes can change conventional recipes into delicious and nutritious ones. Invite your friends to join you for a healthy tailgating party.
