THE SIDES

Pumpkin-Apple-Walnut Yogurt

An easy and healthful recipe—not to mention minutes-quick, especially for that noon kickoff when you’ll want some breakfast items.

Equal amounts of:

Pumpkin

Apple sauce

Plain or vanilla yogurt (reduced or nonfat are low-cal options)

Chopped Walnuts

Blend the pumpkin, apple sauce and yogurt. Mix in walnuts. Chill until cool.

Note: Plain yogurt can be used, but use vanilla or another flavor of sweetened yogurt for extra sweetness.

7-Layer Mexican Dip

A favorite at sporting events whether at Super Bowl parties or fall tailgates. And don’t forget the chips. Baked Scoops are a good choice—all that crunch, just not all those calories. Looking for salt-free scoops? Try raw veggies (celery and carrots).

1 (1 ounce) package taco seasoning mix

1 (16 ounce) can refried beans

1 (8 ounce) package cream cheese, softened (reduced or nonfat are low-cal options)

1 (16 ounce) container sour cream (reduced or nonfat are low-cal options)

1 (16 ounce) jar salsa

1 large tomato, chopped

1 bunch chopped green onions

1 (6 ounce) can sliced black olives, drained

2 cups shredded cheddar cheese (reduced fat is a good substitute)

In a medium bowl, blend the taco seasoning mix and refried beans. Spread the mixture onto a large serving platter.

Mix the sour cream and cream cheese in a medium bowl. Spread over the refried beans.

Top the layers with salsa. Place a layer of tomato and green onions over the salsa, and top with cheddar cheese. Garnish with black olives.

Note: Best to make the night before and let it chill overnight in the fridge.

Crock Pot Ham-Bean Soup

It’s the right time to dust-off the crockpot—any cook or tailgater’s friend, loved for its easiness, mobility and warmth on those fall days.

1 ham bone (with small amount of ham still on)

2 cups navy beans or mixed beans

8 cups water (3 cups more may be added, after bone is taken out, then cook some more)

1 clove garlic, minced (or 1⁄2 tsp. garlic powder)

1 tablespoon lemon juice

1 tablespoon honey

1 bay leaf

1 large onion, chopped

Salt and pepper, to taste

Wash beans. Put everything in crock pot along with ham bone. Start cooking at high (best to start overnight before the game) and turn to simmer in the morning—which is when you’ll remove the hambone and add more water. Remove bay leaf before serving.

Note: Best to make the night before and let it chill overnight in the fridge.

THE GRILL

Asparagus

Sure, meat tends to dominate rack space, but veggies also have their place. A favorite, and carry-over from the summer, is grilled asparagus. Let the stalks marinate in a splash of olive oil and balsamic vinegar before going on the grill. See why some call asparagus nature’s french fry.

Veggie medley

A mix of peppers, mushrooms, tomatoes and broccoli make for yummy grillables. Bring enough raw veggies, which go well with salsa and ranch dressing, to go to the grill at the party. Don’t forget the tinfoil.

CALORIE COMPARISION

Dogs

Bratwurst

Calories: 310

Fat: 28g

Cholestrol: 55mg

Sodium: 760mg

Total Carb: 0

Dietary Fiber: 0

Protein: 13g

Three turkey dogs equals one BRATWURST

Turkey Dog

Calories: 70

Fat: 6g

Cholestrol: 35mg

Sodium: 360mg

Protein: 5g

Even the low-fat dog is loaded — look at the sodium count

Frankfurter, beef, low-fat

Calories: 352

Total fat: 29g

Saturated fat: 12g

Cholesterol: 60mg

Sodium: 1572mg

Total carb: 2g

Dietary fiber: 0g

Sugars: 0g

Protein: 18g

Hamburger

Laura’s Lean Ground Beef patty

Calories: 160

Fat: 9g

Saturated Fat: 4.0g

Cholestorol: 60mg

Sodium: 70mg

Protein: 21g

Morningstar Farms Grillers Prime (veggie burger)

Calories: 170

Total Fat: 9g

Saturated Fat: 1g

Cholesterol: 0mg

Sodium: 360mg

Potassium: 160mg

Total carbohydrate: 4g

Dietary Fiber: 2g

Protein: 17g

THE BEVERAGES

We’ll keep it simple: Don’t forget water, substituting a glass or bottle for every sugared or alcoholic drink. It’ll keep you going strong—and keep down those empty calories.