Healthy Tailgating

Healthy" and tailgating" are two words most people wouldnt string together in one sentence, but Dana Kiker is trying to make the two synonymous.

Kiker, a registered dietitian and the Eat Right outreach coordinator at the University of Alabama at Birmingham said the concept isnt about giving up tasty tailgating treats. Its about enjoying them in a healthier way.

So many people have the misconception that if food is healthy, then it must taste bad, but thats not true," she said.

According to Kiker, who is also a regular tailgater, healthy tailgating is taking care of your body while you are having fun by protecting your insides as well as your outsides.

She conducted a workshop last week at UAB, where she shared common sense tips about tailgating and low-/scalorie cooking.

There are so many unhealthy practices associated with tailgating," she said. I noticed during my many tailgating adventures that its such a culture and thought it would be a timely, entertaining way to address the issue."

Some of the practices that concern Kiker most are consuming excessive amounts of fatty meat, improper food handling and drinking too much alcohol and not enough water.

Im not saying people should or shouldnt eat what they want, but smoking a whole pig is excessive," she said./sIm also not saying people shouldnt drink, but you see people who have been drinking since the night before; thats not good."

Most people know that partaking of all things meat and mayonnaise probably isnt good for you, but its just one of the perks of tailgating, right?

Football fans look forward to indulging in an all-you-can-eat and drink tailgating marathon, but eating too many greasy hotdogs and hamburgers and drinking beer could give you more than a bad case of indigestion.

Last year, 17,426 people in Alabama died of heart disease and stroke. With 60 percent of the country being overweight and 30 percent considered to be obese, it may be time to rethink this old football classic.

Kiker said using leaner cuts of meat and substituting light condiments and cheese instead of using regular fat-filled versions could easily make tailgating favorites healthier.

I dont like to think of any food as good or bad," she said. I think there is room for everything in a balanced diet."

She practices what she preaches on herself and her husband, Brian, by modifying their favorite tailgating recipes.

He is a huge Alabama fan, so we usually tailgate at every home game," she said. He loves my Mexican cornbread and its made with very little oil and nonfat buttermilk."

With a little preparation and planning, Kiker said tailgaters could still enjoy their favorite foods and avoid getting sick.

I know its difficult to have fruits and vegetables when youre tailgating, but it can be done," she said. You just have to keep foods separate and clean and make sure to keep your hot foods hot and your cold foods cold."

Try some of these low calorie versions of tailgating favorites that are straight from Kikers own recipe box, including her Mexican Cornbread.

SWEET ONION DILL DIP
2 medium size sweet onions chopped

½ cup sugar

1 cup apple cider vinegar

2 cups water

½ cup light mayonnaise

½ teaspoon dried dillweed

Reduced fat crackers

Light cream cheese (optional)

Combine sugar, vinegar and water with onions in a medium bowl. Marinate overnight, or at least 4-6 hours.

Drain onions and return to bowl. Add mayonnaise and dillweed, mixing until well blended. Serve with crackers, or spread crackers with cream cheese then top with onion dip.

Makes 24 servings (serving size: 2 tablespoons of onion dip). Nutrition information per serving: 42 calories, .3 grams protein, 7 grams carbohydrate, 4 grams fiber, 1.7grams fat, 2 milligrams cholesterol, 39 millligrams sodium

CHOCOLATE-CARAMEL BROWNIES
½ cup fat-free sweetened condensed milk

1 package devils food cake mix with pudding

7 tablespoons reduced-calorie stick margarine, melted

1 large egg white, lightly beaten

2 tablespoons fat-free milk

27 small soft caramel candies

1/3-cup semisweet chocolate baking chips

Cooking Spray

Preheat oven to 350 degrees

Combine first 4 ingredients in a bowl; stir well (batter will be stiff). Coat bottom of a 13 x 9-inch baking pan with cooking spray; lightly dust with flour. Press two-thirds of batter into prepared pan using floured hands: pat evenly. Bake for 9 minutes.

Combine mile and caramel candies in a microwave-safe bowl. Microwave at HIGH for 1-½ minutes or until mixture is smooth; stir with a whisk after 1 minute.

Remove brownies from oven; sprinkle with chips. Drizzle hot caramel mixture over chips; drop remaining batter by spoonfuls over caramel mixture. Bake at 350 degrees for 30 minutes. Cool completely in the pan on a wire rack. Makes 3 dozen (serving size: 1 brownie).

Nutrition information per serving: 141 calories, 4 grams fat, 2 grams protein, .3 grams fiber, 160 milligrams sodium, 24 grams carbohydrate, 0 milligrams cholesterol

ANTIPASTO-STUFFED PEASANT LOAF
2 small (16 x 2 x 1 inch) baguettes

¼ cup olive paste or tapenade

1 (4-ounce) package mild goat cheese

6 ounces thinly sliced smoked turkey

2 cups packed fresh arugula or spinach leaves

1 (7-ounce) jar roasted red peppers, drained, rinsed and blotted dry

1 (14-ounce) can whole artichoke hearts, drained, rinsed, blotted dry and chopped

Using serrated knife, horizontally cut top 1/3 from each baguette. Remove soft crumbs from top and bottom portions, leaving shells about ½ inch thick.

Spread about 1 tablespoon of olive paste or tapenade on inside of each bottom shell and spread evenly with goat cheese. Fold turkey slices into halves and arrange in a layer over cheese, 3 ounces in each shell.

Layer arugula or spinach on meat, add roasted peppers and top with artichoke hearts. Spread remaining olive paste or tapenade on inside of top shell.

Fit top shells over bottom shells and press together, re-forming loaves. Wrap each tightly in aluminum foil.

Chill for at least 3 hors or overnight. Cut each baguette into quarters and serve. Makes 8 sandwiches.

Nutrition information per sandwich: 323 calories, 17 grams protein, 48 grams carbohydrate, 1 gram fiber, 6 grams fat, 15 milligrams cholesterol, 1031 milligrams sodium

FOOTBALL SANDWICHES
1 pound prepared bread dough (thawed, if using frozen)

8 ounces thinly sliced ham

3 ounces thinly sliced reduced fat Swiss cheese

¼ cup to 6 tablespoons chopped onions

2 tablespoons egg substitute

Preheat oven to 350 degrees.

Roll or pat dough to a 1-inch thickness. Using a sharp knife, cut 4 (4 x ¼ inch) strips from dough: set aside. Cut remaining dough into 4 (8 x 4 inch) rectangles. Using your hands, form 2 rectangles into 8-inch oval football shapes.

Transfer the 2 oval shaped pieces of dough to ungreased baking sheet; top each with half of the ham slices, half of the cheese slices and 2 to 3 tablespoons chopped onion. Top each sandwich with a dough rectangle; form football shapes. Tuck edges of top crust under bottom. Using water, attach one 4-inch strip of dough to the top of each sandwich. Cut two of the remaining strips of dough into 4 short pieces; lay crosswise over 4-inch pieces of dough to create football laces.

Brush tops of crust with egg substitute. Bake sandwiches until golden, 25 to 30 minutes. Transfer to wire racks to cool. Serve warm, or wrap in foil after cooled completely and chill until ready to pack for tailgating. Makes 2 sandwiches (serving size: ½ sandwich).

Nutrition information per serving: 427 calories, 26 grams protein, 62 grams carbohydrate, 2 grams fiber, 10 grams fat, 32 milligrams cholesterol, 1241 milligrams sodium

CRUNCH COLE SLAW
½ cup Canola oil

¼ cup and 2 tablespoons seasoned rice vinegar

¼ cup Splenda

2 teaspoon salt or salt substitute

1 teaspoon Black or white pepper

1 teaspoon Accent

2 packages dry ramen noodles, crushed (without using spice packet)

6 to 8 ounces slivered almonds, toasted

6 to 8 ounces sunflower kernels, toasted

1 pound broccoli slaw

1 pound cabbage slaw

Mix first 6 ingredients well and chill. Mix dry ingredients and toss with dressing. Let sit overnight in refrigerator so noodles can soften and serve cold. Serves 10 to 12.

Nutrition information: 385 calories, 10 grams protein, 20 grams carbohydrate, 31 grams fat, 3 milligrams cholesterol, 869 milligrams sodium

MEXICAN CORNBREAD
1 and ¼ cups stone ground corn meal

½ cup whole wheat flour

1 tablespoon Splenda

½ tablespoon salt

2 teaspoons baking powder

3 egg whites or egg substitute

1 8 ounce can cream style corn

1 cup (4-ounces) light Mexican cheese blend

½ sweet yellow onion, chopped

æ cup nonfat buttermilk

¼ cup Canola oil

2 jalapenos, chopped (remove seeds to reduce the heat)

Spray a cast iron skillet well with nonstick cooking spray and then place in cold oven. Heat oven to 425 degrees.

Mix all ingredients in a large bowl. Remove the cast iron skillet from the oven ( with oven mitts) and pour contents from bowl into skillet. Bake for 25 minutes or until toothpick comes out clean from center. Serves 8.

Nutrition information: 228 calories, 6 grams protein, 28 grams carbohydrate, 10 grams fat, 7 milligrams cholesterol, 728 milligrams sodium, 3 grams fiber