Oklahoma Heart Institute cardiologist Dr. Mathew Good’s wife, Bethany, joins us on the blog today with their family’s favorite game day foods.
In the Good house, fall means OSU football. And the Broncos. And the Royals. And then starting each November, KU basketball. Can you tell we love our sports around here? Our kids literally wake up on the weekend and ask which team shirt they need to wear that day. Cheering on our teams is definitely a family event. A perfect Saturday would be spent tailgating in Stillwater, but life, busy schedules and three little ones don’t always make that possible. So when we can, we love to have friends over, turn on the games and indulge in some “game food,” as Mat refers to it.
In our younger days, when it was just the two of us and we didn’t need to worry about calories as much, wings, queso dip and nachos made a regular appearance. As our waist lines increased and our metabolisms decreased, we decided to change what “game food” looks like around here; - not to mention, we want our kids to grow up knowing that healthy food can taste just as good as not-so-healthy choices.
For game day, we start with a huge fruit and vegetable plate and make one or two of the following sides. As always, my rule is that recipes have to be easy. No one wants to spend a beautiful fall Saturday in the kitchen all day! No matter which team you cheer for – or even if you could care less about sports – make one of these for your next gatherings and it is sure to be a healthy hit.
Dr. Good’s Guacamole
2 roma tomatoes, finely diced
1/4 white onion, finely diced
small handful of cilantro, finely diced
1/2 jalapeno, seeded and diced
1 garlic clove, minced
sea salt (to taste)
Mash up the avocados and add the remaining ingredients. Add salt to taste. Serve with vegetables and whole wheat pita chips.
7 Layer Mediterranean Dip
8 oz. hummus
1 tomato, diced
1/2 cup diced cucumber
1/2 cup nonfat Greek yogurt
1/3 tsp salt
1/4 tsp paprika
2 canned artichoke hearts, chopped
2 roasted red peppers (4 halves), diced
1/4 cup crumbled feta cheese
2 tbsp minced flat-leaf parsley
kalamata olives, chopped, for garnish (optional)
In an 8-by-8 inch square serving dish, spread the hummus evenly on the bottom. Layer the tomatoes and cucumber over top. Dollop the yogurt over the vegetables and gently spread with a rubber spatula. Sprinkle salt and paprika. On top of the yogurt, layer the artichoke hearts, roasted red peppers and feta cheese. Sprinkle the parsley on top and garnish with olives. Serve with fresh vegetables or whole wheat pita chips.
No-Bake Energy Bites
A recent favorite of mine are No-Bake Energy Bites . They are yummy enough for dessert and healthy enough for a quick breakfast or morning snack.
1 cup (dry) oatmeal (I use old-fashioned oats.)
2/3 cup toasted coconut flakes
1/2 cup peanut butter (we use almond butter)
1/2 cup ground flax seed
1/2 cup chocolate chips or cacao nibs (optional)
1/3 cup honey or agave nectar
1 tablespoon chia seeds (optional)
1 teaspoon vanilla extract
Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. Mine were about one inch in diameter. Store in an airtight container and keep refrigerated for up to one week.
Makes about 20 to 25 balls.