Q & A with Robin Plotkin

This classy co-ed got the opportunity to talk with Culinary and Nutrition Communications Consultant and Registered and Licensed Dietitian, Robin Plotkin about her career choice and (italicize and) advice she has for college students trying to live healthy lives. Check out the Q&A session to reveal all the burning questions you’ve been wondering about:

 

Kelsey: What does the job of a consultant entail?

Robin: Each day is different!  As a culinary nutritionist, I provide a number of services to my clients based on their individual needs.  I may be providing culinary and nutrition guidance to a public relations client, writing a blog post for the Dallas Morning News Health blog, developing recipes for food manufacturing clients, teaching kids cooking classes, hosting a Twitter party, reviewing and editing menus for restaurant clients, conducting media interviews to showcase new products with health benefits, attending meetings, networking and mentoring interns!  I love that each day is different and provides new challenges.

 

CL: What advice do you have for students interested in a similar career path?

Robin: First, take a nutrition class and/or a culinary arts class. It’s important to understand and know the bare bones of what this field is all about before jumping into it full steam ahead. Talk to nutrition professionals, volunteer for community events and start cooking!

 

CL: What foods do you consider to be staple for any college student’s home?

Robin: For a college student, it’s a great time to continue the healthy habits you had at home OR start new healthy habits as you create your own kitchen. The best way to ensure that you have healthy, fast and tasty meals/snacks is to have the foods you love on hand at all times. With regard to anything on this list, always check the food label and ingredients to be certain that you are making the healthiest choice!

• Canned soups
• Popcorn
• Whole wheat pasta (variety of shapes)
• Canned beans
• Frozen vegetables (green beans, broccoli, cauliflower, carrots, brussel sprouts)
• Frozen fruits (berries, mangos, pineapples)
• Fresh or frozen lean meats I.e. Chicken breast, chicken strips
• Protein bars
• Frozen waffles
• High fiber cereals
• Oatmeal
• Yogurt and Greek yogurt
• Low fat or fat free milk/soy milk
• Bagged salads
• Fresh fruits and vegetables
• Dried fruits
• Nuts
• Seeds
• eggs
• 100% whole grain rice, bread, english muffin, crackers
• Canned tuna packed in water
• Cheese
• Trail mix (make with nuts, seeds, dried fruit, chocolate chips
• Peanut butter and other nut butters
• Cottage cheese and fruit
• 100% fruit juices

CL: What Kitchen items/gadgets would you recommend?

Robin: For the basic kitchen:

• Cutting boards
• Skillet
• Stock (soup) pot
• Colander
• Microwave
• George Foreman Grill
• Blender
• 3 knives-1 chef knife, 1 paring knife and 1 bread knife (serrated edge)

 

If portion control is of interest, I recommend these: http://www.amazon.com/Healthy-Steps-Portion-Control-Utensil/dp/B005WCF1KU

(CL) Often college students lead busy lives which leads us to eat foods that are quick but not necessarily healthy, what advice or tips do you have to combat that?

(Robin) Just like you prepare your backpack or book bag, it’s important to prepare your snacks and meals while on campus. Pack fresh fruit that can travel like bananas, oranges, apples, Clementines and grapes. Dried fruit and trail mixes are great, too-I love whole grain cereal, dried apricots, a few raisins, mini chocolate chips and almonds. When studying, pop a bowl of popcorn, snack on frozen edamame or try some low fat cheese and whole grain crackers.

Easy meals include soup, salads and sandwiches, pasta dishes and bean dishes. There’s also nothing wrong with cheese, crackers, fruit and nuts to make a light meal.

Be sure that the food that needs to be refrigerated is cooled properly with ice packs and remember to clean your lunch bag each week!

 

CL: In terms of a college budget, how can you make a little food go a long way?

Robin: Many students spend the majority of their money on going out to eat and drink. By having the foods you love to eat at home, you can save a lot of cash and have fun learning how to cook for your friends. Try inviting 4 friends over for a pot luck dinner. Or, have friends over and take one afternoon to cook your food for the week. Portion it in individual freezer bags for each person and you’ve each got your snacks and meals for the week.

Making a grocery list is key for saving money at the grocery store. Here are some healthy, inexpensive foods that can be easily stretched to make multiple meals: oats, eggs, potatoes, kale, apples, nuts, beans, low-fat milk, seeds, spinach, broccoli and whole grain pasta.

• Dining out? Buy the foot long sub (it’s less expensive), eat 1/2 there and take the rest home for a snack. Be sure to load up on veggies-it’s easy to get a cup serving (or more) when ordering!
• Ordering Chinese food? Tack on an order of steamed veggies that can be utilized the next day in another dish.
• Pizza tonight, breakfast tomorrow is fine—but what to do with the rest of the slices? Freeze them! Defrost and reheat when the urge for pizza hits again.

One more thing—the best gift graduation gift you can ask for is a beginner or basic cooking class or a knife skills class. Having a confidence in the kitchen and a few dishes in your repertoire will help save money and eat healthier!

 

Kelsey Schirm is a junior at Iowa State University pursuing a double major in Journalism & Mass Communication and Art & Design. She loves exercising, cooking, and being outdoors.

What’s Fresh for Spring

Appetizer: Hot Spinach and Artichoke Dip
Entree: Pasta, Pancetta, and Peas
Side dish: Sautéed Carrots
Dessert: Strawberry Shortcake

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Her favorite spring fruits and vegetables are asparagus, broccoli, pineapple, and carrots.

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Hit The Books On A Full Stomach With These 4 Study Snacks

Studying takes a lot of energy out of any co-ed. Heck, countless hours of review tires out professional scholars! But don’t fall asleep on that textbook (you can’t sell it back if it’s covered in drool). Wake up your cranium by snacking on the following foods.

 

Seeds

Since the food you chow down on determines how well your brain will function while studying, don’t stock up on guilty, greasy, salty pleasures. Grab something that’ll improve your memory and cognition–sunflower seeds–and something that’ll relax your hardworking brain–roasted pumpkin seeds. Follow these steps via duhlicious.com to learn how to make five different flavors of roasted pumpkin seeds!

Fruits 

Slicing fruits for a fruit salad is a quick solution to your hunger pains. A blend of mangos, blueberries, cherries, and bananas will give your taste buds exactly what they’re looking for–a dose of healthy flavors! Fruits such as avocado, pineapple, grapes, and peaches all help you to recall information quickly, which is just what you’ll need to ace an exam.

Yogurt

The health benefits originating from the amino acid present in yogurt, tyrosine, make having a cup of your favorite flavor of yogurt worthwhile. Tyrosine increases the amount of dopamine and noradrenalin released in your system, making you more alert. When you feel yourself dozing off, make sure a cup of this stuff is readily available.

Did Somebody Say Chocolate?

Ah, yes, chocolate. Many people enjoy this delectable treat, but will crave it even more once they find out it boosts your mood and helps you to concentrate better due to the release of endorphins. Dark chocolate, milk chocolate’s healthier counterpart, heightens blood flow to your brain, which increases your energy level and keeps your eyes from getting heavier.

As every classy lady knows, you should never go a day without at least a few glasses of water, so wash all your snacks down with H2O. Healthy snacking, CL readers!

Tiana Blue is a Senior Writer for College Lifestyles™. This fourth semester sophomore at Penn State is a print journalism major with a penchant for food, stilettos, and the city that never sleeps.

 

Take Me To the Greek!

… yogurt that is! In case you haven’t heard, Greek yogurt is one of the hottest foods right now and 2012 is shaping up to be re-named the “Year of the Greek Yogurt”. Greek yogurt now accounts for ¼ of the entire yogurt market with Chobani and Fage topping the charts in production. But what is it about Greek yogurt that has consumers gobbling it up faster than they can pump out the flavors?

Like regular yogurt, Greek yogurt is full of calcium and good probiotic bacteria.  However, Greek yogurt has had much more of the liquid whey, lactose, and sugar removed, making it super thick and creamy.  This gives you the same amount of calories as regular yogurt with double the protein and cutting the sugar content by half.

Companies like Chobani, the leader of the Greek yogurt market, have an impressive offering of flavors to choose from: Apple Cinnamon, Blood Orange, Black Cherry, Lemon, Blueberry, Honey, Raspberry, Peach, Pomegranate, Strawberry, Vanilla, and Plain from their fat-free (0%) line. Passion Fruit, Mango, Pineapple, Strawberry-Banana, and Plain from their low-fat (2%) line. Vanilla Chocolate Chunk, Orange Vanilla, VerryBerry, and Honey-Nana from their “Champions” collection. Fage supplies many of the same flavors and even has some of their own unique combinations as well!

Are you sick of just eating yogurt right out of the container? There are a ton of things that you can do to “spice” up your yogurt. Want more flavor? Try mixing in a packet of powdered drink mix, like Crystal Light. Want crunch? Add freshly chopped apple, cereal, or a few mini chocolate chips. You can also never go wrong when you pair yogurt and granola.

Chobani has an entire database devoted to using their yogurts for whatever kind of occasion you can imagine. Main courses, breakfasts, sauces, dips, desserts, and even beverages! We think that these Stuffed Shells and Strawberry Cheesecake Bars look mouth-watering! Check out even more awesome recipes in Chobani’s Kitchen. Fage also has their own collection of recipes for you to try and enjoy.

If you have never eaten Greek yogurt before, it is my personal recommendation that you do not start with the Plain flavor. Many people find it too sour or tart and get turned off much too early in the game! I myself buy a multiple-serving tub of 0% Plain and sweeten it with fruit preserves. Also, not all Greek yogurts are created equal. Some companies taste better than others! If you have not tried Chobani or Fage, then do so before you swear off Greek yogurt completely.

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Her favorite flavor of Greek yogurt is Chobani 2% Pineapple. She eats a cup of Greek yogurt almost every day for a healthy snack.

4 Different and Delicious Ways to Use Oatmeal

College Lifestyles really, really, really loves oatmeal– but sometimes oatmeal can be a little bland. Sure, it is inexpensive, easy to make, and healthy (full of fiber and whole grains) but its plain flavor can grow old fast. Traditionally, it is eaten topped with berries, bananas, or brown sugar, but there are even more ways to use standard rolled oats. Savory Oats Source Liv(e) Love Laugh Sounds a little scary, right? Just think of oats like you would another grain! They don’t need to be reserved just for a bowl with brown sugar in the morning. Cook oats in water, milk or broth and add in any combination of cheese, vegetables, spices, and protein (meat, beans, tofu). CL recommends Liv(e) Love Laugh’s recipe. Transition oatmeal from your traditional breakfast food to meals after 11 AM. Smoothies and Shakes Source My Body Zone Soak a half-cup of raw oats in milk overnight and add into your favorite smoothie. A combination of Greek yogurt, fruit, ice, oats and your choice of liquid create a satisfying meal. Muesli Mix Want to feel like you are eating breakfast in Europe? Forget tiny cups of coffee and pastries; try this delicious staple! Muesli is simply a combination of raw oats, nuts, and dried fruit, typically mixed with yogurt or milk. You can purchase muesli in most supermarkets or easily make your own. Mixing the muesli with yogurt the night before and letting it sit overnight will create a smooth, chewy consistency and a perfect breakfast to grab on your way out the door. Oat Flour Source Happy Herbivore Oat flour is a gluten free option adding a rich, nutty flavor to baked goods. You can make your own by placing  raw oats into a food processor or purchase a bag right next to your traditional wheat flour. It may take a little trial and error to achieve baking success, since it acts slightly different than white flour. Check out Happy Herbivore for successful recipes!                                             Claire Brooks-Schulke is a Health & Sorority Writer for College Lifestyles. She ate a bowl of oatmeal while writing this as inspiration and loves making muffins with oat flour.

Love to Cook?! Join Small Kitchen College in the Slow Cooker Challenge!

Calling all foodies!  Our friends over at Small Kitchen College and Naptime Chef are hosting a Slow Cooker Challenge!

The week will kick off Monday, January 16th on BGSK/SKC and The Naptime Chef with an announcement of the challenge and a big giveaway of slow cookers from Delonghi and Breville. To link back to the contests on facebook, twitter or in your slow cooker post on your website, please use one of these two url’s: http://college.biggirlssmallkitchen.com/?p=5343 and/or http://www.thenaptimechef.com/?p=6745. They will be choosing a winner from each of our sites, so people can enter on either.

On Wednesday, January 18th from 12pm – 1pm, both will be hosting a live twitter chat along with Food52, The Daily Meal, Punchfork, Foodily, OXO Good Grips and more. They will be using hash tag #slowcooker. Tune in to talk all things slow cookin’! During the Twitter event and throughout the day they will be offering a bonus giveaway of amazing OXO Good Grip tools that are essential for slow-cooking valued at over $150!

On Thursday, January 19th both will be slow-cookin’ all day on Facebook you can enter to win a second prize-pack of OXO Good Grips kitchen tools by uploading photographs of your slow-cooked meals to The Naptime Chef fanpage, Small Kitchen College fanpage or Big Girls, Small Kitchen fanpage.

Good luck to all!

Health, Nutrition, and Food – So you Want to Be a Dietitian?

Nutrition lover.  Foodie.  Health educator.  Chef.  Health promoter.  Wellness counselor.  Diabetes educator.  Health reporter.  Teacher.  Spokesperson.  School nutrition.  The list goes on and on and many of these individuals have two letters behind their name, RD – Registered Dietitian.

As a registered dietitian, I am often posed questions many questions about the field.  ‘What do you do?’  ‘What was your major?’  ‘What classed did you take?’  ‘How did you get into writing and media?’

I am here to clear up the confusion on our fabulous profession and tell you a bit about the basics on becoming a registered dietitian.

 What was your major?

I have a Bachelors and Masters of Science in Nutrition and Dietetics.  My Bachelors is from Nicholls State University and my Masters is from Louisiana Tech University.

Do you have to participate in an internship to becoming a Registered Dietitian?

Yes.  In order to site for the RD exam, one must participate in an accredited internship approved by the Commission of Dietetic Registration.  I completed my internship through Louisiana Tech University.

 Do you have to have a Masters Degree to become a Registered Dietitian?

No.

What type of classes did you take to become a Registered Dietitian?

Along with my university requirements, specific nutrition courses I took included:

• Food and Nutrition
• Applied Nutrition (Lab Included)
• Nutrition and Health Education
• Nutrition and the Life Cycle
• Community Nutrition
• Meal Management
• Medical Nutrition Therapy
• Food Science
• Institutional Planning
• Organization and Management
• Quantity Food Production
• Methods

Please view the Nicholls State University dietetics catalog for a description on each course.

In addition to the nutrition courses, I took various biology courses/labs and chemistry courses.

While many programs vary on their nutrition offerings (for example, some may offer sports specific nutrition courses and counseling), the nutrition basics are quite familiar.  In addition, various health and social care courses vary university by university, so make sure you understand the program coursework.

 What was your favorite class in undergrad?

My favorite class was Quantity Food Production.  Think of it as running and promoting a restaurant.  Weekly we prepared and served food (all healthy) in relation to a specific theme.

 What was your favorite internship experience?

One of the competencies was to complete a ‘Theme Day’ for the employees at a hospital.  I was very lucky mine was at a Children’s Hospital (Shriners), and we went with a ‘Football Theme.’  We served traditional tailgating food and was able to get hospital permission to wear jerseys.  In addition, I had arranged for local dance teams to perform for the kids.  It was wonderful!  This introduced me to the fabulous world of PR!

 

So you graduated in dietetics and now are the Editor in Chief of College Lifestyles?  How did that happen?

Lots of hard work!  I always loved PR and media, and I was fortunate enough to serve as a spokesperson for the Louisiana Dietetic Association.  I learned how to pitch media, as well as put together TV segments.  I took the work I learned and developed the then blog, College Lifestyles.  From there, we moved up to the site we are now!

 

 

Cookie Swap: Glazed Meyer Lemon Almond Cookies

The following post is from our friends at Small Kitchen College.

There are many things to consider when gifting cookies, especially to other food bloggers.

I guess I should back up a moment…for the past month I have been looking forward to participating in the Great Food Blogger Cookie Swap. Here’s the gist: I needed to send a dozen cookies to three food bloggers around the country, and in return I would receive three dozen cookies of my own. Let me assure you: nothing feels better than getting cookies in the mail. Nothing.

When the time finally came, I agonized over picking the perfect cookie. While bringing a plate of perfect chocolate chip cookies to a potluck can be great, it felt just a little too…normal to send in a cookie swap. My overambitious side wanted to make rainbow cookies, a personal favorite, but ultimately I had to concede that mailing soft cookies enrobed in melted chocolate was a disaster waiting to happen.

Taking a walk to the grocery store proved to be all the inspiration I needed. That’s where a bag of Meyer lemons appeared before me, 10 to a bag and somehow cheaper than their everyday counterparts sitting in the next bin over. Greedily, I grabbed the bag without having any idea what to do with them—I had only ever heard of this mythical citrus fruit, growing in the winter months and somehow never crossing my path. Then I remembered a tart, almondy lemon cookie I made once for my officemates (when I still worked in an office). That cookie was sturdy, but with a delicate lemon glaze and a body that melted in your mouth, the almond meal and confectioner’s sugar crumbling on impact. This cookie puts a premium on texture, with just enough bite to match. I was confident these could withstand a USPS plane ride across the country.  I guess only the recipients can vouch for that!

These cookies are great anytime: with tea at breakfast, as a little pick-me-up after lunch, or with some ice cream for dessert. Make them with or without meyer lemons, they are delicious either way (although if you like a tarter lemon flavor, go with the regular guys).

And sign up here to receive notifications about next year’s Cookie Swap!

**Recipe**

Glazed Meyer Lemon Almond Cookies
Adapted from Serious Eats
Makes about 3 dozen cookies

Ingredients
For the cookies:
1 cup almond meal (can be found at Trader Joe’s, or pulse 1 cup almonds in a food processor until fine)
3 tablespoons grated zest from 3-4 meyer (or 3 regular) lemons
1 cup (2 sticks) unsalted butter, softened
1/2 cup confectioners’ sugar
1 teaspoon vanilla extract
1 teaspoon almond extract
2 cups all-purpose flour
1/4 teaspoon salt

For the glaze:
1 cup confectioner’s sugar
3 tablespoons juice from 3-4 meyer (or 3 regular) lemons

In a medium bowl, mix almond flour and lemon zest together until fragrant. Set aside.

In a separate large bowl, beat softened butter on medium high speed until light and fluffy, about one minute. Stop the mixer, and add ½ cup confectioner’s sugar. Beat on low speed until fully incorporated, about 30 seconds. Scrape the sides and bottom of bowl with a rubber spatula and add vanilla and almond extracts. Mix on medium-high speed until incorporated, about 10 seconds.

Stop the mixer, and add the flour, salt, and lemon-almond mix on medium-low speed for another minute or so until it starts to come together.

Pat down the dough until it forms a ball. Cover with plastic and refrigerate for 30 minutes.

Preheat the oven to 350°F. Roll a small amount of dough (about a tablespoon) in your hand and place balls ½” apart on an ungreased baking sheet, patting down the tops lightly. Bake until golden brown on bottom and pale gold on top, 15-20 minutes (mine took about 18). Cool cookies at least 20-30 minutes before glazing.

To make the glaze, whisk the sugar and lemon juice together in a small bowl until smooth. Dip the tops of the cookies in the glaze, and set aside on a wire rack or on paper towels to set, about 15 minutes.

Small Kitchen College is a guide to cooking, eating, drinking, and living on and off campus, with recipes, tips, and tales generated by college students across the country. If it’s campus food, we’ve got it here.

The CL Guide to Finals Snacking

With final exams just around the corner, classy co-eds are looking at a series of long study sessions and late night cramming. When the hunger bug bites late at night, a healthy option is frequently far from our minds. Use this guide to help make the right choice to fuel your brain and help prepare you to ace those tests and get winter break started!

Avoid refined sugars. Do you feel alert and full of energy one minute and like your dragging your feet the next? Refined sugars could be to blame. The natural sugars in fruit like bananas and the added bonus of fiber in apples will prevent the spikes in blood sugar that you get from eating processed products like candy and cookies. With the repeated sugar crashes, you’ll keep grabbing for more and more to try and stay awake.

Go with whole grains. For all of the same reasons as the point above, choose whole wheat over white. Complex carbohydrates will break down more slowly and fiber will help keep you full so that you can stay focused on the task at hand.

Eat breakfast. You don’t want to be rolling out of bed and straight to an exam without fueling up with brain food first! Not only will you be distracted by hunger pangs, but you could find yourself in a mental haze and find it difficult to recall in what year the Declaration of Independence was signed.

Don’t fear the fat. Omega-3 fats have been found to boost energy, enhance learning ability, boost memory power, and improve problem-solving skills. Salmon, tuna, and walnuts are all excellent sources of this healthy fat.

Stop and think. Finals are a very stressing time of year and you may find yourself with your hand in the potato chip bag over and over again without even realizing it. Make sure to portion out your snacks rather than eating straight out of the container. Don’t let mindless eating or stress eating be your downfall. Are you eating because you are actually hungry, or because you can’t for the life of you come up with a killer concluding paragraph on your 10-page paper?

Here are some of our favorite smart snacking combinations:  carrots with hummus, banana with natural peanut butter, ¼ cup of walnuts, blueberries, cottage cheese, and air-popped popcorn. Just because you have barricaded yourself inside in the study lounge does not mean that you can’t have a killer arsenal of brain food at your disposal.

To help you succeed and get an “A” on that killer chemistry exam, make sure to treat your body right in other ways. Don’t skip on the sleep! Make sure that you still schedule in 6-8 hours of sleep a night, stay hydrated, and try and make it to the gym a few times (maybe even bring your study notes along).

Also, studies show that students remember what they learn better when they break it up into smaller chunks rather than trying to learn it all in a major 12-hour cram session. So, step away, take a break, and take a breath. It will all be over before you know it.

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Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. To prepare for finals she studies in small chunks, gets plenty of sleep, and studies while running on the treadmill.

Fun, Food, and a little Football! Score a Touchdown for Yummy and Healthy Tailgating Recipes.

Food, fun, sunshine, a ‘laughing cow,’ an organic event, and a healthy discussion about football?  That’s what you get when you combine thousands of dietitians in San Diego at the American Dietetic Food and Nutrition Conference and Expo held this past September.

Along with meeting some famous faces – the ‘Sun’ from the Jimmy Dean commercial AND the ‘Laughing Cow,’ (see pictures below) I was able to meet and have an incredible interview with American Dietetic Association Spokesperson Heather Mangieri, MS, RD, CSSD, LDN.

Heather, a Penn State grad, works with high school and collegiate athletes at her private nutrition practice, Nutrition Check Up.  She fully understands the busy schedule of students combined with possible clashing of dining hall and class schedules.  We had a great discussion on various collegiate eating dilemmas AND her solutions on eating healthy while living on campus and in an apartment, stress eating during finals week, and eating healthy while tailgating.  (NOTE: We will be sure to bring you Heather’s tips on ‘building your dining hall plate’ in future articles!)

Heather’s simple, yet effective approach to healthy tailgating was refreshing.  Instead of the traditional ‘avoid this, avoid that,’ Heather encourages convenience.  ‘Tailgating is all about finger foods, so forget asking them to serve up a bowl of fruit.  Guests love to walk to the snack table, grab a few snacks and get back to the game.  To get guests to eat healthier foods, make them convenient.’  Read on as Heather shares her healthy tailgating tips and famous Buffalo Chicken Dip recipe.

CL:  What do you serve at your tailgating parties?  

Heather:  Kabobs are one of my favorite things to prepare are always a huge hit.  Vegetable and fruit kabobs are simple to put together and easy for guests to grab and eat.  To make your guests feel like they are eating real chicken wings, make a variety of boneless chicken kabobs, including buffalo style, teriyaki or simply breaded and baked.  Serve these with a side of honey mustard or low fat Ranch dip and some celery stalks to seal the deal.

CL: What are you thoughts on chips and salsa?  

Heather:  Rather than chips, serve popcorn.  Popcorn is a whole grain food which makes it a healthier carbohydrate source that is low in calories a good source of fiber.  But be careful how to flavor that popcorn.  To maintain its status as a healthier snack, skip the butter and go for flavors.  Add a sprinkle of spice, such as chili powder or pepper to add a little kick to your corn.  Other flavorings that work well are low fat Parmesan cheese, garlic or basil seasoning or mixed with a little bit of peanut butter.

CL:  What about pizza?  Is it easy to prepare instead of order?

Heather:  Of course you can’t go wrong with pizza.  To make it healthier, English muffins, pita bread or whole wheat tortillas make a great crust.  Top that with sauce, low-fat mozzarella and a variety of fresh vegetables and you’ll have another successful snack.

CL:  What is your FAVORITE tailgating recipe?!

Heather:  I made the low fat Buffalo Chicken dip for a game a few weeks ago and it was demolished!  I made it in my crock pot with canned, shredded chicken (So easy!).  NO way to tell it is low fat.  While it is still a bit high in sodium, I made it this time with only 1/2 of the amount of fat free ranch to reduce sodium, and it was even better.  This recipe includes my low sodium modifications.

 Heather’s Touchdown Low Fat Buffalo Chicken Dip

 4-6 oz canned or fresh grilled chicken, shredded

16 oz (2 blocks) fat free cream cheese

5 oz (a little over 1/2 cup) fat free Ranch dressing

10 oz hot sauce

1 bag reduced fat cheddar cheese, shredded

1 13x9x2 pan

1 bag whole grain pita chips

Directions:

• Preheat oven to 350 degrees
• Boil fresh chicken (make sure it is fully cooked) or open canned chicken
• Drain chicken and shred it into pieces using a fork
• Mix together the drained, shredded chicken, ranch dressing, hot sauce, cream cheese and half of the shredded cheddar.
• Sprinkle more cheese on top
• Bake at 350 degrees for 30-40 minutes

*This recipe can also be prepared in a crock pot.  Simply mix all precooked ingredients together and warm on high for 4 hours.  Melt cheese on top and transfer to a serving casserole dish

With Heather’s tips and recipes, you will be able to cheer on the tigers as they beat Arkansas without having to worry about your tailgating spread!

For more healthy tips, follow Heather on Twitter @nutritioncheck.

Have more tips and suggestions – tell us your favorite tailgating recipes!

 

 Shelly Marie Redmond, MS, RD, LDN is the Editor in Chief of College Lifestyles.  She is ready to prepare this dip as the Tigers beat Arkansas.

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