Football season has kicked off and with it comes the beloved tradition of tailgating – waking up on a crisp autumn morning, gathering your grill, cooler, and all the fixings for a day of food, fun, and cheering on your team. The parking lot buzzes with excitement as fans decked out in team colors set up grills and enjoy the camaraderie that makes tailgating special.
But while tailgating is all about indulging and having a damn good time, it doesn’t mean you have to sacrifice your health goals. With a few simple ingredient swaps, you can enjoy all the flavors and fun without the guilt.
Healthier Snacks & Sides
First up, let's talk snacks.
Instead of the usual chips, grab some sliced veggies or whole-grain pita chips. They’re crunchy, they’re satisfying, and when you dip them in Greek yogurt-based dips instead of the heavy, sour cream and mayonnaise based dips, you're giving yourself a protein packed alternative that gives you the creamy texture without the extra fat and calories.
Your taste buds won’t even miss the old days.
What about fries? Ditch the regular ones and go for baked sweet potato fries. They’ve got that sweet and savory thing going on, especially when you toss them with a bit of olive oil and your favorite spices. Seriously, they’re so good, you might even forget they’re better for you.
Recipe: Baked Sweet Potato Fries
Ingredients:
- 2 large sweet potatoes, peeled and cut into thin fries
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Preheat your oven to 425°F (220°C).
- Toss the sweet potato fries in olive oil, paprika, garlic powder, salt, and pepper.
- Spread the fries out on a baking sheet in a single layer.
- Bake for 20-25 minutes, flipping halfway through, or until crispy and golden brown.
- Serve with a Greek yogurt-based dip, like a simple mix of Greek yogurt, lemon juice, and fresh herbs.
Lean Protein Grills
When it comes to the grill, you don’t have to stick with the usual beef burgers. Try lean turkey or chicken instead. They’re lighter, but still pack the flavor, especially when you throw them on a whole-grain bun with fresh toppings like avocado and tomatoes. It’ll have all the fixings and look of a regular burger, just a little healthier.
And don’t forget about the veggies!
Grill up some colorful skewers with bell peppers, zucchini, and cherry tomatoes. Not only do they look awesome on the grill, but they’re also a solid, satisfying option that’ll make you feel good about what you’re eating. Plus, they’re super de-lish.
Recipe: Grilled Turkey Burgers
Ingredients:
- 1 lb (450g) ground turkey
- 1/4 cup finely chopped onions
- 1 clove garlic, minced
- 1 tablespoon Worcestershire sauce
- Salt and pepper to taste
- Whole-grain buns
- Sliced avocado, tomatoes, and lettuce for toppings
Instructions:
- Preheat your grill to medium-high heat.
- In a bowl, mix the ground turkey, onions, garlic, Worcestershire sauce, salt, and pepper until well combined.
- Form the mixture into patties, about 1/2 inch thick.
- Grill the patties for about 5-6 minutes per side, until fully cooked through.
- Serve on whole-grain buns with avocado, tomato, and lettuce.
Hydration Made Easy
We all know beer's going to be around, but it's smart to have some healthier hydration options on hand too. Infused water is a great pick – just add lemon, cucumber, or mint to your water for a refreshing, low-calorie drink that keeps you feeling good.
If the weather's a bit chilly, think about having some warm drinks ready. Hot herbal teas are perfect – things like peppermint, chamomile, or ginger tea not only keep you hydrated but also warm you up. You could also make a batch of spiced apple cider – just skip the sugar and add a little cinnamon or cloves for flavor.
When you’re feeling fancy, go for sparkling water mocktails. Mix sparkling water with fresh juice and herbs like basil or rosemary for a drink that’s refreshing and looks great too.
Staying hydrated and warm doesn’t have to be boring, and these options will keep you going strong through the game.
Recipe: Lemon Cucumber Mint Water
Ingredients:
- 1 lemon, thinly sliced
- 1/2 cucumber, thinly sliced
- A handful of fresh mint leaves
- 2 quarts (2 liters) of water
Instructions:
- In a large pitcher, combine the lemon slices, cucumber slices, and mint leaves.
- Fill the pitcher with water.
- Refrigerate for at least 2 hours to allow the flavors to infuse.
- Serve chilled over ice for a refreshing drink.
Recipe: Non-Alcoholic Shandy (Beer-Mimic Mocktail)
Ingredients:
- 1 cup non-alcoholic beer (or a lemon-flavored sparkling water if you prefer)
- 1/2 cup fresh lemonade
- 1 tablespoon fresh lemon juice
- Ice
- Lemon slices for garnish
Instructions:
- In a glass, combine the non-alcoholic beer (or sparkling water), fresh lemonade, and lemon juice.
- Stir gently to mix.
- Add ice to the glass.
- Garnish with a lemon slice on the rim.
- Enjoy a refreshing drink that mimics the taste of a traditional shandy without the alcohol.
