Saint Louis University

Author: Angie Albers
Published: Friday, September 14, 2012

Fall football season is here!!! Growing up in Nebraska, and a regular at the Huskers game, tailgate parties have been one of my favorite traditions. Tailgating, however, usually includes foods and drinks that can interfere with healthy eating goals. Here are some helpful tailgating tips followed by healthier takes on classic tailgate recipes!

Tips:

  • Think baked, not fried!
    Prepare wings, fries, and potato chips at home before coming to the tailgate. (See Sweet Potato Fries Recipe Below)
  • Go “lean”:
    Swap burgers and hotdogs for grilled chicken and turkey burgers…make them fun with kabobs and veggies. (See Turkey-Chipotle Chili Recipe Below)
  • Dip Substitutions:
    Sour cream based dips with plain Greek yogurt or cottage cheese (See Avocado Yogurt Dip with Cumin Recipe Below); Hummus vs. nacho cheese; Instead of chips, dip with baked pita chips, whole grain crackers and veggies.
  • Make it Fresh:
    Make homemade salsa rather than buying canned salsa and cheese dips. They are quick and easy to make and taste great with added mango and pineapple. (See Three Fruit Salsa Recipe Below).

Sweet Potato Fries

Saint Louis University Dietetic Interns guide to tailgating

INGREDIENTS (2 servings)
1 large sweet potato, peeled and cut into wedges
2 teaspoons canola oil
1/4 teaspoon salt
Pinch of cayenne pepper

PREPARATION
Preheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

NUTRITION FACTS
Per serving: 122 calories; 5 g fat ( 0 g sat , 3 g mono ); 0 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.

Turkey-Chipotle Chili

Saint Louis University Dietetic Interns guide to tailgating

INGREDIENTS (4 servings)
1 green bell pepper, cored, seeded and chopped
1 small onion, chopped
2 teaspoons canola oil
1 pound lean ground turkey breast
1 can (15 oz) tomato sauce
1 can (15 oz) kidney beans, undrained
1/2 teaspoon chili powder
1 teaspoon salt
1/2 teaspoon canned or 1/4 tsp dried chipotle pepper, minced
1/2 cup shredded reduced-fat cheddar

PREPARATION
In a 2-quart saucepan, sauté bell pepper and onion in oil over medium heat 5 minutes. Add turkey and cook, stirring, about 5 minutes. Add tomato sauce, beans, seasonings, and chipotle. Stir well. Increase heat, stirring, until mixture comes to a boil. Reduce heat and simmer, uncovered, for 15 minutes. Ladle into bowls; top with cheese.

NUTRITION FACTS
Per Serving: 322 calories 6 g fat (2 g saturated fat), 29 g carbs, 38 g protein

Avocado Yogurt Dip with Cumin

Saint Louis University Dietetic Interns guide to tailgating

INGREDIENTS
3/4 cup plain fat-free yogurt
1/2 cup finely chopped red onion
3 tablespoons chopped fresh cilantro
1 tablespoon finely chopped seeded jalapeño pepper
2 tablespoons fresh lime juice
1 tablespoon ground cumin
1/2 teaspoon salt
3 ripe peeled avocados, seeded and coarsely chopped
1 garlic clove, minced

PREPARATION
Place all the ingredients in a food processor or blender, and process until smooth.

NUTRITION FACTS
Per serving: Calories: 70, Calories from fat: 76%, Fat: 5.9g, Saturated fat: 0.9g, Monounsaturated fat: 3.6g, Polyunsaturated fat: 0.7g, Protein: 1.3g, Carbohydrate: 4.6g, Fiber: 2g, Cholesterol: 0.0mg, Iron: 0.4mg, Sodium: 83mg, Calcium: 21mg

Three Fruit Salsa

Saint Louis University Dietetic Interns guide to tailgating

INGREDIENTS
1 cup finely chopped peeled cantaloupe
1 cup finely chopped peeled mango
1 cup sliced small strawberries
1/2 cup finely chopped seeded peeled cucumber
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red onion
1 1/2 tablespoons chopped fresh mint
1 tablespoon chopped fresh basil
2 tablespoons fresh lime juice
2 tablespoons finely chopped seeded jalapeño pepper
1 tablespoon honey
1/4 teaspoon salt

PREPARATION
Combine all ingredients in a bowl; toss to combine. Serve salsa with a slotted spoon.

NUTRITION FACTS
Per serving: Calories: 59, Fat: 0.4g, Saturated fat: 0.1g, Monounsaturated fat: 0.1g\, Polyunsaturated fat: 0.1g, Protein: 1g, Carbohydrate: 14.7g, Fiber: 2.1g, Cholesterol: 0.0mg, Iron: 0.5mg, Sodium: 103mg, Calcium: 19mg

It is also important to remember food safety when eating at tailgates. Remember to keep raw meat in bags that are sealed and separate from other foods. Separate your food cooler from your drink cooler, and throw out any food that has been left out for over two hours. Keep a bottle of hand sanitizer at the front of the food line!

Recipe Sources:
eatingwell.com
self.com
myrecipes.com
myrecipes.com