Welcome to our Heart Healthy Tailgate Section
Recipes By Melissa Rittenhouse
Melissa Rittenhouse, working on her Doctorate, is the Official Dietician of The Tailgater's Handbook and a real marathon runner
Watch for her in the next in the Olympic trails
2007 Akron Marathon
Ohio women led the way in the Women’s Marathon this year. Melissa Rittenhouse, 31, of Wadsworth, led the Women’s Marathon with a time of 2:52:29. Sarah Plaxton, 39, of Highland followed Rittenhouse with a time of 2:59:49. In third place was Eva Miller of Hudson. The 27-year-old finished in 3:06:17. Cindy Kasper, 34, of Stow finished fourth in 3:07:04. Shannan Rieder, 28, of Cincinnati finished the Women’s Marathon in fifth place with a time of 3:07:20.
The champion's Brouse Cup was presented to the winners of the Men's and Women's Marathon in both the Open and Masters Division for the first time in 2007.
Read the sign. It's Rittenhouse Square in Philly. A true Ivy Leaguer, Melissa's loyalties are with the Penn Quakers!
Here she does an Ohio State tailgate at Health Point
in beautiful Wooster
Breakfast Burrito
Ingredients:
2 Cups "Southwest" egg substitutes
4oz Canadian Bacon, diced
1/4 Cup 2% shredded cheddar cheese
4 flour tortillas
Low fat cooking spray
Preparation:
Mix eggs, bacon and cheese in bowl
Cook four omelets from mixture in a non stick pan with cooking spray.
Roll omelets into four tortillas and then grill the tortillas.
Can be dipped in salsa or even Dijon mustard.
Black Bean Salad
By Melissa Rittenhouse the Official Dietician of The Tailgater's Handbook
Ingredients:
15oz can of black beans
2 Cups pineapple chunks or tidbits
1 chopped red pepper
6 chopped green onions
1/4 cup chopped cilantro
1/4 cup lime juice
1 Tablespoon of olive oil
dash hot sauce
Preparation:
Drain and rinse beans and pineapple, then mix everything together.
Fudgey Oatmeal Brownies (Bars)
By Melissa Rittenhouse the Official Dietician of The Tailgater's Handbook
Ingredients:
3/4 Cup quick cooking oats
1/3 Cup toasted wheat germ
1/3 Cup non-fat dry milk
1/2 teaspoon baking powder
1/2 Cup chopped walnuts (optional)
4 egg whites
1/4 Cup packed of Splenda brown sugar
1 teaspoon vanilla
6 oz semi sweet chocolate chips
3 Tablespoons of unsweetened applesauce
Preparation:
Mix oats, wheat germ, dry milk, baking powder and nuts in a bowl. In separate bowl beat egg whites, brown sugar and vanilla until slightly thickened. Melt the chocolate chips and applesauce in a microwave until slightly melted, then stir and add while mixing slowly to egg mixture. Add oat mixture and stir. Spread batter into an 8" nonstick baking dish. Bake 20 to 30 min. or until edges firm. Cool before cutting.
Yields 12
Game Day Snack Mix
By Melissa Rittenhouse the Official Dietician of The Tailgater's Handbook
Ingredients:
3 C Cheerios
3 C Cracklin Oat Bran
1 C Raisins
1 C Peanuts
1 C Fruit snacks
Mix together, and store in re-sealable air tight bag or other container if left overnight.
Yields 9 cups.
Low Fat Peach Bars
Ingredients:
1 Cup All purpose flour
1/4 Cup Splenda brown sugar
1/2 teaspoon baking powder
1/4 teaspoon baking soda
2 egg whites
1/2 Cup Dole pineapple orange juice
1/4 cup unsweetened applesauce
2 Tablespoons cooking oil
1/2 Cup finely chopped dried peaches
Icing stir together
1/2 Cup powdered sugar
2 Tablespoons pineapple orange juice
Bar Preparation:
In a medium bowl stir dry ingredients together. In a smaller bowl stir together wet ingredients. Stir wet and dry together until mixed. Add peaches. Spread mixture in un-greased 11/7 baking dish. Bake at 350 for about 25 minutes. Test with a toothpick. Cool on a wire rack. Drizzle with icing and cut into 24 bars.
White Turkey Chili
By Melissa Rittenhouse the Official Dietician of The Tailgater's Handbook
Ingredients:
1 1/2 C Chopped onion
1/2 C Chopped celery
1/2 C Chopped Red Bell pepper
1 T Minced Jalapeno pepper
1 clove minced garlic
3 C chopped cooked turkey
2 (19oz.) cans Cannelloni beans rinsed and drained with 1/2 C removed
2 (16oz.) cans low sodium chicken broth
1 (4.5oz.) can of chopped green chilies
1 1/2 t ground cumin
1 t chili powder
1/4 t ground black pepper
1 C skim milk
1/2 C chopped cilantro
Prepare:
Sauté onion, celery, red pepper, jalapeno, and garlic for approx. 5 minutes until transparent. Add cooked turkey, 1 1/2 cans beans, broth, chilies, cumin, chili powder and pepper and then bring to a boil. Cover, reduce heat and simmer for 15 minutes. Take the remaining beans and mash them with milk and then add to the mixture. Simmer uncovered for 20 minutes until thick. Stir in chopped cilantro.
Yields 11 servings
Calories 197, Carbohydrates 22g, Protein 19g, Fat 4g, Fiber 3.2 g
Kiwi Salsa
By Melissa Rittenhouse the Official Dietician of The Tailgater's Handbook
Ingredients:
2 Kiwis pealed and diced
1 small red onion chopped
1 chopped red bell pepper
1 clove crushed of garlic
1/3 C fresh cilantro, chopped
2 T lemon juice
1/4 t red pepper flakes
Preparation:
Combine all ingredients in a bowl
Serving =s 2T
Calories 30, Carbohydrates 7g, Protein 1g, Fat 0g, Fiber 2g.
Grilled Vegetable Salad with Sweet Onion Vinaigrette
By Melissa Rittenhouse the Official Dietician of The Tailgater's Handbook
Ingredients:
4 medium yellow squash
3 medium Zucchini
2 medium egg plants (3/4 lb. each)
2 red bell peppers quartered and seeded
2 lbs. asparagus, ends trimmed
1 medium sweet onion cut into 1/3 inch slices
1/4 C evoo (Extra Virgin Olive Oil)
1/2 t salt
1/2 t fresh ground pepper
Preparation:
Trim ends of squash, zucchini and egg plants. Cut lengthwise, on a diagonal, into 1/2 inch slices. Arrange all veggies in a large baking pan and brush them with oil. Sprinkle on salt and pepper and then grill until tender, turn once. Use a pan with ridges to get grill marks. Arrange veggies on a platter. Cover with dressing.
Dressing:
1/4 C lemon juice
1/4 C white wine vinegar
1/4 C minced fresh herbs (parsley, basil, dill etc.)
3 T evoo
1 T Dijon mustard
1/2 t sugar
1/2 t salt
1/2 t fresh ground black pepper
3 garlic cloves pealed
1 medium onion cut into 1/2 inch slices and grilled until tender
Combine all, but onions. Puree in a blender, Let stand fior an hour, then add the onion. Served at room temperature.
Calories 70, Carbohydrates 11g, Protein 3.4g, Fat 3g, Fiber 4g.
Banana RITZ ®
Ingredients:
10 Ritz reduced Fat crackers
1 banana thinly sliced
2 tsp. honey
1/4 tsp. ground cinnamon
Preparation:
Top crackers with banana slices, drizzle with honey and sprinkle with cinnamon.
Makes five servings
Per Serving
Calories 60 Total Fat 1g Sat Fat 0g Cholesterol 0 mg Sodium 60 mg Carb. 13 g Dietary Fiber 1g
Italian Soup
By Melissa Rittenhouse the Official Dietician of The Tailgater's
Ingredients:
2 T Olive Oil
1 small onion chopped
3 stalks celery 1 (28 oz) can whole peeled tomatoes, with liquid
2 C water
1/4 t dried basil
1 (15oz) can garbanzo beans, drained
1/4 lb. cooked pasta wheels
Preparation:
Heat olive oil in large pot (medium heat) add onion, celery and sauté for 5 to 10 min. until transparent.
Reduce heat to medium low and add tomatoes and water. Break up tomatoes if you want. Simmer ten minutes.
Stir in basil, garbanzos and pasta then simmer 15 to 20 minutes. You can also use fennel and oregano to taste.
Serves 6
Per Serving Calories 128 Total Fat 5.7g Cholesterol 0 mg, Sodium 440 mg. Carbs. 28.3g Fiber 5.3g Protein 5.8g
Maple Sugar Apples and Grahams
By Melissa Rittenhouse the Official Dietician of The Tailgater's
Ingredients:
2 apples, sliced, not pealed
1T brown sugar
1/2 t ground cinnamon
1/3 cup fat free sour cream
2 t maple syrup
4 graham crackers in four pieces
Preparation:
Toss apples with brown sugar and cinnamon. Set asside
Mix sour cream and syrup; spread onto crackers
Top with apples
Per serving
Calories 140 Fat 2g Saturated Fat 0g Cholesterol 0 mg Sodium 110 mg Carbs. 30g
BUFFALO CHICKEN QUESADILLAS
INGREDIENTS:2 cups finely diced cooked chicken
1/2 cup Frank's® REDHOT® Buffalo Wing Sauce
2 cups shredded 2% Monterey Jack cheese
8 (8 inch) flour tortillas
Lite Blue cheese salad dressing
DIRECTIONS:
1. Toss chicken with Buffalo Wing Sauce in bowl.
2. Layer chicken mixture and cheese on 4 tortillas, dividing evenly. Top
each with second tortilla.
3. Cook about 3 to 5 minutes on an electric grill pan or barbecue grill
until toasted and cheese melts. Cut into quarters to serve. Serve with blue
cheese salad dressing and additional Buffalo Wing Sauce.
Frostie Fruit Smoothie
Simple and elegant, for a smoothie. The pineapple juice
really give it a taste kick.
Frostie Fruit Smoothie Recipe
3/4 cup chilled pineapple juice
1 cup fresh strawberries
1 ripe banana
ice cubes
Place all ingredients in blender. Process until smooth.
Ham and Cheese Calzones
One 11oz can of refrigerated soft bread sticks
1/2 cup shredded mozzarella cheese (2%)
12 slices of lean sliced honey ham
1 Tablespoon of grated Parmesan Cheese
Preheat oven to 400. Unroll dough; separate into 12 sticks. Cut each stick clockwise in half. Flatten dough to 2 inch width. Spoon 1tsp. cheese onto center of each ham slice. Fold ham over cheese and roll tightly. Fold dough over ham and pinch lightly to seal. Repeat this process. on all ham pieces. Place calzones on baking sheet. Sprinkle with Parmesan cheese to seal. Bake 12 to 15 minutes. Bake till brown (12-15 min.). Serve warm.
Nutrition Info
50 calories, 170 mg sodium, 3g protein, 1.5 g fat, 7g carbs., sat fat .5g, 5mg cholesterol 1g sugars.
Stuffed Mushrooms
20 medium mushrooms
3Tbs butter
2Tbs Finely chopped onion
2Tbs Finely chopped red pepper
14 Ritz crackers, finely crushed
2 Tsp Grated Parmesan cheese
1/2 Tsp Italian seasoning
Preheat oven to 400. Remove stems and chop them setting asside 1'4 cup. Melt butter in large skillet on medium heat. Add the 1/4 cup chopped stems, onions and peppers; cook and stir until all are tender. Stir in cracker crumbs, cheese and Italian seasonings. Spoon mixture into mushroom caps. Place on ungreased baking sheet or parchment. Bake 15 minutes or until heated through.
Nutrition Info
35 Calories, 45 mg sodium, 1g protein, 2.5 g fat, 2g carbohydrates, 1g sat. fat, 5 mg cholesterol.
Watch for more recipes here next week.
Tents
Team Tiles
Thunder Mug
