Healthful Bites

    7 Oct 2011

    Four Tailgating Recipes for “Vegetarian Awareness Month”

    Tailgating usually means a few things to people: Meaty chili, beer, maybe some nachos or burgers. But if you surround your fellow fans with nutritious eats, they’ll be able to enjoy the food while focusing on the plays (or pregame fun) rather than worrying about their waistlines. And if you offer some hearty meat-free dishes, you’ll be sure that no guest gets stranded with just chips and salsa or a reheated freezer-burned veggie burger!

    October has been classified as “Vegetarian Awareness Month”—a somewhat strange holiday in my view! :) I think we’re all pretty well aware that vegetarianism is an option, but it’s what we do about that fact that may make a difference in the health of our diets. (Research has shown that, as a general trend, non-meat eaters weigh less and eat fewer calories and fat grams that carnivores. But those who eat meat can surely be healthy as well!) Personally, I consider myself more of a “flexitarian:” someone who has two to five meatless days per week.

    So to honor both this kooky holiday and a kickoff (Go Pack Go!), here are four recipes from around the web that are perfect for your next tailgating event:

    • Zucchini Pizza Bites: Slice-inspired appetizers? Yes, please! Skinny Taste makes the perfect party food that will leave one hand free for your beverage, the remote or a football! (125 calories, 6 g fat)
    • Garden Sliders: A feast for the eyes as well as the mouth, these stacked sandwiches from Better Homes and Gardens get extra flavor from a homemade bean spread. Score extra points by selecting veggies that come in the colors of your team! (120 calories, 2 g fat)
    • Baked Chili Surprise: Hungry Girl jazzes up a quintessential tailgating dish with extra veggies and a doughy topping. It’s like chili pot pie! Bonus: The meal is semi-homemade, so it comes together in a flash. (215 calories, 3 g fat)
    • Jojo’s Party Mix: Eating Well’s lightened-up snack blend is flavored by a touch olive oil and a sprinkle of Parmesan rather than a stick of butter. (61 calories, 2 g fat)

    Talk about a delicious menu. The best part? If you like, you can enjoy a serving of each over the course of the evening (one dish per quarter, perhaps?) for less than 525 calories!

    More fitting recipes from Healthful Bites:

    What do you love to serve at your tailgates?

    31 Jan 2010

    Twisted Treats

    Are you ready for some football? As we speak, the Pro Bowl is commencing and in one week, the Colts and the Saints will face-off for the National Championship! So what does that have to do with health, you ask? Well, with Super Bowl parties galore, the snacking landscape can be a minefield for diet disasters. Pizza bagel bites, cocktail weenies or chips and dip anyone?

    It’s certainly OK to splurge every so often, as we discussed around Thanksgiving. But if there are more nutritious options available, it’s at least possible to opt for the healthier choice if you prefer. So if you’re hosting (or even if you’re a guest…bring a dish to share!) set out a fruit tray, hummus with veggies or these partially whole grain, low-fat homemade pretzels.

    This recipe comes from a family magazine (exact name unknown due to some strategic scissor work) most likely published about 20 years ago. I found it in a well-loved pasted together cookbook in my Mom’s kitchen. Please claim this recipe if it’s yours and I’ll give credit where it’s due!

    The ingredient rundown:

    • 1 package active dry yeast
    • 3 tsp. sugar
    • 1 1/2 cups warm water, 4 cups water for boiling
    • 2 cups whole wheat flour
    • 1 3/4 cups all-purpose flour, plus extra for kneading
    • 1 1/2 tsp. sea salt, plus 1 Tbsp. for topping
    • 3 Tbsp. baking soda
    • 1 egg white, lightly beaten

    Pour out the yeast into a bowl with 1 tsp. of the sugar and 1/2 cup warm water. Let this mixture rest for about five minutes while the yeast reacts.

    Next, mix both kinds of flours with 1 1/2 tsp. salt and add the yeast liquid mixture. (That’s all the ingredients!) Sprinkle some of the extra all-purpose flour on a clean counter and knead dough, adding flour as needed, until stretchy, evenly textured and not sticky.

    Coat a bowl in non-stick spray and turn the dough in this spray so it is lightly covered. Leave the dough in this bowl to rise for an hour—covering with a clean dish towel is a good idea.

    After your kitchen hiatus, get your aggression out by punching the dough down. Separate the dough into ten even pieces on a floured surface; then use your hands to make “pretzel ropes” about 1 1/2 ft. long. Shape these as you please (creativity is encouraged!) and let the formed pretzels rise on the counter for another 30 minutes.

    Preheat your oven to 425* and top two baking sheets with nonstick spray. Put a medium-sized sauce or skillet pan on the stove and pour in 4 cups of water, baking soda and the other 2 tsp. sugar. After this liquid is simmering, cook each pretzel for 30 seconds per side in the fluid-filled pan. When the pretzels have been boiled, place them on the baking sheet. Brush each pretzel with the beaten egg white and top with salt. Feel free to add any other spices to suit your preferences!

    Toss the pans into the oven for 15 to 18 minutes or so—just remove the pretzels when browned to your liking.

    Hehe, get it? Karla loves weights!

    Three pretzel variations. Do the twist ;)

    Healthful Bites loves some football! (That’s supposed to be the field goal uprights and a football if you can’t tell).

    Feel free to serve and enjoy with guilt-free dips such as lycopene-packed pizza/marinara sauce or low-calorie honey/spiced mustards.

    Do you have any go-to cocktail or house party snacks, treats or meals?

    8 Nov 2009

    You’re Getting Warmer!

    Chili makes me a bit nostalgic; it was one of my Mom’s go-to dishes for dinner. Strangely, we’d always have chili with carrot sticks and cinnamon rolls because that’s what my Mom’s elementary school offered with chili at lunch!

    Despite usually being packed full of nutritious goodies (fiber, protein, iron), chili can easily be a sneaky calorie concealer. Nonetheless, there are a few recipes, orders and methods to ensure your bowl is good for you eats.

    A bowl of red is a soul-warmer and football tailgate standby, so be sure to take a look at my top tips about this peppery dish! (Sadly, this post missed National Chili Month by a nose—I’ll remember next October :) )



    At Home: This recipe, another of my Hungry Girl faves, is veggie-packed deliciousness with only 120 calories and a great 6 grams of fiber per cup!

    Hungry Girl’s Dan Good Chili takes some time to put together, but it makes a large batch that either serves a crowd or will feed you for days!



    In a Hurry: Next time you’re in the freezer aisle, dig around for a box (with a bowl inside) of Boca Meatless Chili. This vegetarian-friendly microwave dish is perfectly spicy, chock full of beans and is an awesome baked potato topper!

    Nutrition Information (per bowl):

    • 150 calories
    • 1 gram fat
    • 20 grams protein (!)
    • 12 grams fiber

    (Image courtesy of iateapie.net)



    On the Road: During the holiday season, we often find ourselves at the mercy of whatever restaurants appear at rest stops along the journey. Hmm, McDonald’s, KFC or Arby’s? Well add Wendy’s to your list of fast food options—it has some great choices for those who are looking for fairly healthy foods. Besides the fresh side salads, baked potatoes (no butter please!) and mandarin orange option as a side, Wendy’s has some delicious chili!

    (Image courtesy of wendys.com)

    Check out the stats for a small order:

    • 190 calories
    • 6 grams fat
    • 14 grams protein
    • 5 grams fiber

    Way to go Wendy!


    I’ll leave you with a few chili fun facts to impress your friends with at your next football party or chili dinner:

    • Vanna White likes to make her chili with ground turkey, chicken broth and pinto beans
    • Texans claim that “real chili” has no beans
    • Cincinnati is home to three times as many chili restaurants as McDonald’s locations. A popular chili-centered dish in this Ohio city is the 3-way, 4-way or 5-way (not as dirty as they sound). A 3-way is spaghetti topped with chili and cheese, a 4-way adds kidney beans to that dish and a 5-way is all of the above with onions on top.

    (Thanks to Bush’s Baked Beans for contributing to my trivia knowledge!)


    Are you a chili fan? If so, what is your favorite kind and/or what is your choice way to eat it (Dipped with crackers? Atop Pasta? Straight from the bowl?)