It’s fall, and that means it’s time to turn orange – Big Orange, that is.

   So, whether you’re traveling to the stadium in Knoxville for the big game, or nestling in your comfy sofa for the TV version, your favorite finger foods don’t have to pack on the pounds and leave you defeated.

   Phyllis Ensor, Takoma Adventist Hospital’s director of nutritional services, offers this nutritional game plan to block the fat and intercept the added calories often found in traditional party foods.

   If you’re tailgating:

·        Opt for lower-fat versions of popular staples (such as hamburgers and hot dogs) when you can. Consider grilled chicken sandwiches. For snacks, nothing beats a hot pretzel dipped with mustard on a crisp afternoon. And, don’t forget to stay hydrated with plenty of water.

   If you’re planning to host a game-day celebration at home:

·        Offer low-fat, low-calorie items instead.

·        Substitute plain, low-fat yogurt or reduced-fat sour cream for regular sour cream; and one percent or skim milk for whole milk. Use 99 percent lean ground beef instead of regular ground beef. Use reduced-fat or fat-free Cool Whip.

·        Do not fry, bake or broil. Grill meats and vegetables instead.

·        In some recipes, you can add less fat than the recipe calls for. Start by cutting the butter, margarine or oil in half, then reduce it a little more the next time you make it. You can even replace part of the fat and oil with applesauce.

·        Purchase baked potato chips or pretzels, over the deep-fried versions.

·        Offer fruit, instead of cookies and cakes, for snacks. Instead of donuts, offer bagels or mini-muffins.

·        Skip the sweet tea. Offer fruit juice instead.

·        When on the road, skip the fried food, biggie-sized anything, and salads loaded with fattening dressings.

·        Opt for plain, small burgers, a vegetable pizza, turkey sandwiches, cereal bars, or cheese and crackers. If vending machines are your only choice, choose pretzels, plain sandwiches, soup, cereal or yogurt.

·        Always read the labels. Healthy eating starts here.

   Here are a few healthy recipes that even the consummate sports fan will love:

FRESH TOMATO SALSA

4 medium tomatoes, seeded, chopped (2 cups)

1 medium onion, chopped (1/2 cup)

½ cup chopped green bell pepper (1/2 medium)

½ cup chopped fresh cilantro

2 tablespoons lemon juice

1 tablespoon lime juice

1 jalapeno chile, seeded, finely chopped (2 tablespoons)

Tortilla chips (baked version is healthiest!)

In medium nonmetal bowl, combine all ingredients; mix well. You may add 1/8 teaspoon salt for additional flavor. Cover; refrigerate 1-2 hours to blend flavors. Serve with tortilla chips. Salsa can be stored covered in refrigerator for up to five days.

Yield: 3 cups.

HEALTHY PEANUT BUTTER PIE

1 package (3 ounces) fat-free cream cheese, softened

1/3 cup reduced-fat peanut butter

½ cup confectioners’ sugar

¼ cup fat-free milk

1 carton (8 ounces) fat-free, frozen whipped topping, thawed

1 chocolate crumb crust (9 inches)

In a mixing bowl, beat cream cheese until fluffy. Mix in peanut butter and sugar. Gradually add milk, mix well. Gently fold in whipped topping. Spoon into crust. Refrigerate overnight.

Yield: 8 slices.

RUBY CITRUS SPARKLER
6 ounces of Ocean Spray Ruby Grapefruit Juice Drink

3 ounces orange juice

2 ounces lime-flavored sparkling water

Pour grapefruit juice and orange juice into a glass with ice. Top with sparking water. If desired, garnish with orange or lime slice.

Makes 1 serving.

FIVE-ALARM MARY

Pinch crushed red pepper

2 pinches chili powder

3 pinches black pepper

4 dashes of pepper sauce

5 dashes of jalapeno pepper sauce

½ ounce of fresh lemon juice

½ fill Freshies Habanero Hot Bloody Mary Mix

½ fill Freshies Original Bloody Mary Mix

lemon wedge and celery garnish.

Fill a glass with ice and rim with salt. Add rest of ingredients in order, except the garnish. (Note: a “fill” is a bartending term meaning to fill the rest of the space left in the glass to the top, so the half-fills referenced above mean to fill half the rest of the glass with the Jabanero Hot Mix and then the rest with the Original Mix). Garnish with the lemon wedge and celery.