Tailgating this Weekend?

When football season starts, everyone is so excited. There’s always the hope that this will be THE year – the year the Miami Dolphins have another perfect season! There is also excitement about seeing the people who sit near you in the stands, the people you have been sharing popcorn and peanuts with for years and years; and, of course, it’s always nice to see the Dolphin cheerleaders in their new uniforms.

One of the most festive and fun-filled parts of the game day experience is the tailgate party — with some tailgates starting as early as 9 a.m. Real football fans ─ dressed in orange and aqua Dolphin gear from head to toe ─ eat breakfast, lunch and ­dinner on the stadium grounds.

As the official wellness team for the Miami Dolphins, we will be sharing some exclusive Baptist Health South Florida tailgating recipes each week during Dolphins season. The recipes have been created by our registered dietitians and expert chefs. Each recipe is guaranteed to be healthy, nutritious, delicious and easy to prepare.

First things first, let’s start with some grilling tips from the American Institute for Cancer Research (AICR) ^[1].

Cook with lean meats. A good choice is ground turkey, preferably without the skin. If using beef, use the leanest options available, use 93% lean ground beef. Chicken is a good alternative to beef and fish (like salmon patties) and vegetables are even healthier options.

Marinating the food for 30 minutes before grilling can help reduce the risk of carcinogens. Key ingredients in the marinate mixtures should be lemon juice, vinegar or wine, along with herbs and spices.

Chef Richard, one of the chefs at Baptist Health, suggests using Montreal Steak Seasoning  ^[2] mixed with extra virgin olive oil and low-sodium, gluten-free soy sauce.

Go “skinless,” especially when grilling, and cut the visible fat off the meat to reduce flare-ups and smoke.

Cook the meat over a low flame, which keeps the burning and charring of the meat to a minimum, and remove the charred portions before serving.

Balance your meal by including lots of vegetables and fruits. You can cook onions, zucchini, eggplant, bell peppers and tomatoes cut in thick slices on the grill or in chunks for kebabs. Corn on the cob is a good choice as well.

Come back and visit us next week for more game-day recipes and features.

What is your tailgate menu this week?