How to Avoid Tailgating Traps

By Kristen DeAngelis

Kristen is a Dietetic Intern at Ingalls Memorial Hospital. This post is the sixth installment of the new Student Series here on the CAND blog, which features Chicago-area dietetic interns every Thursday. Kristen is passionate about both nutrition and cooking – keep reading to see her suggestions on nutritious swaps for all your tailgating favorites. For Kristen’s full bio, please see below.

How to Avoid Tailgating Traps

The fall season is here, which means so are football tailgates and Sunday Fun-days! Between loaded nachos, creamy dips, and the classic wing bucket, mindful eating and healthy choices can pose a challenge. However, by planning ahead and bringing healthier options to the party, and trying EASY substitutions to your classic favorites, you can dodge the excessive empty calories and enjoy football season guilt-free. Try some alternatives or swap out the ingredients in these popular items. (Recipes are original creations by the author unless otherwise noted or hyperlinked.)

Dip

Photo from EatingWell.com

Swap cheese dip for HOT Southwestern Layered Bean Dip
This dip provides a great source of protein and fiber without the high fat and calories. Layer as follows:

  1. Combine & mix: 1 can nonfat refried beans, 1 can black beans, ½ cup salsa, ½ teaspoon cumin, ½ teaspoon chili powder, ¼ cup jalapeno slices. Sprinkle with cheese. Microwave 3 minutes.
  2. Layer on top of above mixture as follows: low-fat sour cream or plain Greek yogurt, chopped romaine lettuce, chopped tomatoes, chopped avocadoes, and canned sliced black olives.

Swap bagged potato chips for whole grain pita crisps or a raw/grilled seasonal vegetable tray

  • Pita Crisps: Lay whole grain pita open-faced in broiler, mini-oven, or grill with drizzle of olive oil and sprinkle with parmesan cheese or cinnamon sugar. Cook for 3-5 minutes or until toasted.
  • Skewer #1: Marinate and grill bell peppers, eggplant, zucchini, and onion
  • Skewer #2: Fresh tomato, basil, and mozzarella drizzled with balsamic vinegar and extra-virgin olive oil

Swap potato chips for grilled zucchini fries, sweet potato chips, or vegetable crisps
Get in your daily vitamin A, fiber, and potassium without the sodium, fat, and potential guilt of mindless munching from the potato chip bag:

  • Baked sweet potato fries: Slice fresh sweet potatoes into 1” length strips. Toss with 2 T extra-virgin olive oil, sea salt, pepper, ½ tsp paprika, ½ tsp cayenne.  Bake on prepared baking sheet for about 20 min at 450°F.
  • Crispy zucchini fries: Line up assembly of 3 bowls: flour/spices (1/4 cup flour, ¼ teaspoon salt, ¼ teaspoon garlic powder) in 1 bowl, ½ cup milk of choice in another bowl, breadcrumbs in a third (1 cup your choice of whole grain or gluten free bread).  Dip sliced zucchini (2-3 small zucchini) in flour bowl, then milk, then breadcrumbs.  Place on greased cookie sheet in oven at 450°F and cook for about 18-20 minutes.
Chicken

Photo from EatingWell.com

Swap fried chicken wings for boneless buffalo wings
Skip the deep-fried versions that are often drenched in grease.  Instead, choose boneless chicken breast dipped in whole wheat flour and cornmeal, pan fried with a small amount of oil, and drizzled with hot pepper sauce to bring heat to the party without the extra fat, calories, and sodium.

  1. Whisk 3 Tablespoons 1% milk, 2 Tablespoons Hot Sauce, and 2 Tablespoons white vinegar in a large bowl.  Add chicken and toss to coat, the let it marinate in the refrigerator for at least 10 minutes.
  2. Whisk 6 Tablespoons whole wheat flour, 6 Tablespoons cornmeal, 1 Tablespoon hot sauce, and 1 Tablespoon white vinegar in separate bowl.
  3. Retrieve marinated chicken and roll into flour mixture for even coating (add optional ½ teaspoon cayenne pepper).  Cook in skillet over medium-high heat for 3-4 minutes on each side.

Swap high fat meats like turkey legs, ribs, and pulled-pork belly and shoulder cuts for marinated grilled boneless skinless chicken breast, vegetable skewers, or shrimp kabobs

  • Citrus sweet marinade: 2 Tablespoons olive oil, ¾ cup orange juice, 2 Tablespoons fresh basil, 1 clove minced garlic, pepper to taste, ½ teaspoon red pepper flakes (add optional lime juice, cumin, ginger, nutmeg, cinnamon, chili powder to taste)
  • Hot & Spicy marinade: 2 Tablespoons olive oil, 2 teaspoons Tabasco/hot sauce, ½ teaspoon curry powder
  • Zesty Ginger marinade: 2 Tablespoons low sodium soy sauce, 2 Tablespoons honey, 1 teaspoon onion powder, 1 teaspoon garlic powder, 1 teaspoon ginger, ½ teaspoon red pepper flakes

Swap cream cheese and sour cream in dips/spreads for plain Greek yogurt to substitute in recipes

Swap processed Queso and cheese dips for à Fresh homemade guacamole, salsa, pico de gallo

  • Salsa: Chopped tomatoes, onion, corn, cilantro, jalapeno, and a squeeze of fresh limejuice.  Add mango, pineapple, or peaches for a sweet fruity twist.
  • Guacamole: 4 ripe avocados, juice of 3 limes, 2 chopped tomatoes, 1 chopped onion, pinch of salt, pepper to taste, ¼ teaspoon cumin, ¼ teaspoon cayenne pepper, 2 cloves minced garlic and large bunch chopped cilantro. (Secret ingredient: 1 Tablespoon hot sauce or 1 teaspoon cinnamon.)
  • Pico de Gallo: 1 ½ cups diced tomatoes, ¼ cup diced red onion, 1 Tablespoon diced jalapenos, 1 Tablespoon minced garlic, juice of 2 limes, 2-4 Tablespoons cilantro, salt/pepper to taste

If you must choose pre-packaged, choose black bean dips or from a variety of flavored hummus (roasted red pepper, garlic, basil pesto, jalapeno) from some of these popular brands/flavors:

  • Greek Hummus from Whole Foods
  • Cedars All Natural Original Tahini
  • Trader Joes Smooth and Creamy Original or Jalapeno
  • Athenos Original
  • Sabra Roasted Red Pepper or Garlic flavors
  • Tribe Original or Garlic

Swap the store-bought hummus for homemade hummus

  • Pulse 1 can chickpeas + 2 Tablespoon extra virgin olive oil in food processor.  Add 2 cloves garlic, juice from 1 lemon, Salt/Pepper to taste

Swap last-minute store bought foods for fresh fruit and yogurt:

  • Bring seasonal berries surrounding a center of non-fat vanilla Greek yogurt sprinkled with cinnamon.  Berries of all sorts offer amazing antioxidant function with high vitamins and micronutrient content.

Swap the sweet treats for this seasonal fall dessert: Pumpkin Trifle

Photo from TasteofHome.com http://www.tasteofhome.com/recipes/pumpkin-trifle-2

Photo from TasteofHome.com

 

  1. Mix & combine equal parts non-fat vanilla yogurt and canned pumpkin (2 cups yogurt to one 16 ounce can of pumpkin) with ¼ cup brown sugar, 1 Tablespoon cinnamon, ¼ teaspoon allspice, dash of nutmeg, and dash of ginger.
  2. Begin to layer (served into individual clear cups or in a large serving bowl/clear trifle to see the pretty layers) starting with graham cracker crumbs, followed by cool whip, followed by pumpkin mixture.  Repeat.
  3. Top with a drizzle of chocolate syrup and graham cracker crumbs.

 

Kristen DeAngelis is current dietetic intern at Ingalls Memorial Hospital. Kristen completed her BS in Dietetics and Exercise and Health Promotion from Virginia Tech in 2013. Coming from her hometown Boston, MA, Kristen has a passion for community involvement and spreading health initiatives through food, nutrition, and daily physical activity. She stays active and happy through an everyday yoga practice, running, and trying new outdoor activities and meeting new people. Kristen enjoys helping others achieve health goals in an aid to prevent and treat disease and ill health. Contact her at kdeangelis@ingalls.org.

Meet the Author

Nicci Brown

Nicci

Nicci Brown, MS, RD works as a nutrition communications specialist for FoodMinds, LLC in Chicago. She serves as the Assistant Blog Editor for CAND and has been a blog contributor since 2012. Nicci is a graduate of Rush University Medical Center’s combined Masters of Nutrition and Dietetic Internship and is also a proud graduate of The Ohio State University. Connect with Nicci on Twitter and Instagram (@NicciBrownRD) or, if you have any questions or comments or would like to be a student contributor to the CAND blog, feel free to contact her at brown.nicci@gmail.com.
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Comment on this post

2 Comments

  1. Amber Rodenas on October 17, 2013 at 11:37 am

    Great post Kristin! These are some really great swaps and they are very practical and easy for everyone to do! I’ll try out a few of these myself!



  2. Mattie Watts on October 22, 2013 at 11:51 am

    Thanks for the article Kristen! I liked the idea for the boneless chicken wings. I’ve noticed that a lot of people LOVE chicken wings but not the added calories and fat that come along with them. This would be a great alternative recipe to give those people!