Today’s professional football, basketball and baseball players continue to build meals around nutrient-packed, plant-based foods to take their game day performance and post-game recovery to new levels. Take five-time Super Bowl champion Tom Brady, for example, who’s talked about his kale breakfast smoothies, mostly vegetable diet and football-shaped lentil loafs in recent interviews.
[See: 7 Reasons to Choose a Plant-Based Diet.]
We can all eat like today’s top talent, too — and it doesn’t have to be expensive. Here are four recipe ideas to help you jump right in at this weekend’s tailgate:
1. Cauliflower “Wings”
Thanks to its hefty fiber content, cauliflower adds bulk and texture to the family tailgate. By pairing it with spices, you’ll satiate cravings for spicy, crunchy and traditional tailgate foods like wings and potato chips.
To make veggie-inspired “wings,” mix a handful of spices — such as garlic powder, pepper, cumin and paprika — in a bowl. Line a baking sheet with the cruciferous veggies, sprinkle with the spice mix and bake at 425 to 450 degrees F for 20 to 30 minutes. For a creamier texture, you can mix the spices with water, almond milk or even hot sauce and coat the cauliflower florets with the mix.
Serve the florets with fresh veggies and a bean-based dip. For a faster option, serve the cauliflower raw. If your team is donning purple, green or gold, you can buy cauliflower and vegetables to match. For example, Baltimore fans can unite over purple cauliflower, purple carrots and roasted beets served with a white bean dip. Philadelphia fans may rally around a bowl filled with green cauliflower, broccoli, sliced cucumbers, green peppers and an edamame or pea-based dip.
2. Southern Smoked Vegetables
If you grew up in Alabama, like me, you know some traditions like smoked foods at Saturday tailgates are hard to break. Try roasting or grilling vegetables (sans the oil and grease) to cultivate a caramelized and “smoked” flavor instead.
[See: 6 Tips for Healthy Gameday Snacks From Food Network’s Robert Irvine.]
I’m borrowing this “smoked vegetable” tip from Dr. Chad Teeters, a New York state cardiologist who grew up in North Carolina and went “whole-hog” vegan 18 months ago. Despite his new diet and residence, Dr. Teeters never lost his taste for Southern-style food. He now makes healthful versions of his previous go-to foods like smoked meats, pizza and wings by swapping in onions, carrots and bell peppers. He’s lost 90 pounds, has more energy, inspired his staff to stock the hospital kitchen with fresh fruits and vegetables, and enjoys participating in new adventures like climbing a high-ropes course with his two young daughters. Many of his patients are catching on and following suit, while improving their high blood pressure, high cholesterol and high blood sugar — the early markers of heart disease.
3. “That’s A Wrap” End Zone Greens
Whether you’re burning energy by cheering in the stands or dancing in the end zone, it never hurts to have fresh food within easy reach. Veggie wraps double as healthful, portable fare.
Choose a whole-grain tortilla wrap, sushi wrap or oversized greens like Swiss chard and spread with a bean-based dip. You can make your own by blending garbanzo beans with garlic, the juice of one or two lemons and an optional touch of tahini. Spread the homemade hummus on the wrap or lettuce leaves. Top with sliced vegetables (cucumbers, jicama, peppers and zucchini work well), roll into a cylinder-like wrap and enjoy. Rename and redecorate as appropriate.
4. Fruit Spirit Sticks
The best options for fruit kebabs are varieties of fruit that are fresh and in season, but a team-colored approach also works well. Try, for example, threading grapes, strawberries, peeled kiwi and chunks of melon onto bamboo skewers. If you like, top it with a mint marinade made by combining 1/4-cup orange juice, 2 teaspoons of fresh lime juice, 2 tablespoons of chopped mint leaves and 1 teaspoon of vanilla extract in a small bowl. Pour it over the fruit kebabs and refrigerate for at least 30 minutes (and up to three hours) before serving. Adjust the ratios based on your taste preferences.
[See: Your Plant-Based Diet Needs These 10 Foods.]
These kebabs provide an array of nutrients, such as vitamins A and C, and double as a hydration source. Many fruits and vegetables contain at least 80 percent water, which keeps players and fans hydrated throughout the season.
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4 Plant-Based Tailgating Recipes Your Meat-Eating Friends Will Love originally appeared on usnews.com
