Tailgate Makeover: Recipe Makeovers for a Healthier Tailgate

By Kristen Ziesmer, MS, RD, CSSD LD, Sports Dietitian, ACE-Certified Personal Trainer
Elite Nutrition & Performance

 

Ahhh…fall, my favorite season! Cool, crisp air, delicious apples and pumpkins abound and let’s not forget Saturday college football!! Sounds wonderful, right? Except when weekly tailgating and everything it brings with it (fried foods, no fruits or veggies in sight, and beer…lots of beer) takes over your life and your good eating habits! It’s hard to say no to some buttery biscuits when everyone else around you is going for it and that’s all that’s available for the next 4-6 hours! I have had clients literally tell me to just don’t worry about what they eat during football season because they’re just going to “fall off the boat” no matter what.

Instead of being the victim, let’s take charge of our health and eating habits with a tailgate recipe makeover! I’ll show you how to easily enjoy the same foods you’re already eating but with a healthier version everyone will enjoy! I’ve even tested these out on some unknowing guys that raved about how delicious everything was…then I broke the news!

 

Homemade Biscuits

 

 

Healthier Homemade Biscuits:

Makes 15 biscuits

Ingredients:

2 cups all purpose flour

2 teaspoons baking powder

¼ teaspoon baking soda

¼ teaspoon salt

2 tablespoons sugar

⅔ cup low-fat (1%) buttermilk

3 tablespoons + 1 teaspoon vegetable oil

Directions:

1. Preheat oven to 450 o

2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar.

3. In small bowl, stir together buttermilk and oil. Pour over flour mixture and stir until well mixed.

4. On a lightly floured surface, knead dough gently for 10–12 stroke

Roll or pat dough to ¾-inch thickness. Cut with a 2-inch round biscuit

or cookie cutter, dipping cookie cutter in f lour between cuts. Transfer biscuits to an ungreased baking sheet.

5. Bake for 12 minutes or until golden brow Serve warm.

 

 

Pimento Cheese

 

Low Fat Pimento Cheese:

Makes 12 servings

Ingredients:

1 c. shredded 2% cheddar cheese

8 T. olive oil mayo

2 T. fat free cream cheese

2 T. canned pimentos

dash of ground red pepper

Directions:

Combine all ingredients in a bowl and enjoy with fresh veggie sticks.

 

 

Fried Chicken

 

Oven Fried Chicken:

Makes 10 servings

Ingredients:

½ cup fat-free milk or buttermilk

1 teaspoon poultry seasoning

1 cup cornflakes, crumbled

1½ tablespoons onion powder

1½ tablespoons garlic powder

2 teaspoons black pepper

2 teaspoons dried hot pepper, crushed

1 teaspoon ginger, ground

8 pieces chicken, skinless (4 breasts, 4 drumsticks)

a few shakes paprika

1 teaspoon vegetable oil

 

Directions:

1. Preheat oven to 350 o

2. Add ½ teaspoon of poultry seasoning to milk.

3. Combine all other spices with corn flake crumbs, and place in plastic bag

4. Wash chicken and pat dry. Dip chicken into milk and shake to remove ex Quickly shake in bag with seasonings and crumbs, and remove the chicken from the bag.

5. Refrigerate chicken for 1 hour.

6. Remove chicken from refrigerator and sprinkle lightly with paprika for color.

 

 

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Want more recipes like these? Download our Healthy Living Cookbook filled with over 50 Dietitian-Approved recipes for the whole family!

Includes:

• Appetizers
• Main entrees
• Sides
• Desserts

Each recipe comes complete with nutrition facts so you know exactly how each meal fits into your personal nutrition plan!