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Healthier Dishes for the Big Game

The day of sliders and wings is back and we’ve got you covered. While it’s fine to indulge in favorites once in a while, it can be helpful to offer healthy alternatives or substitutes at your next Super celebration.

Here are some helpful tips to keep in mind as you tackle the Super spread:

  • Include some a vegetable platter or other healthy foods as part of the spread
  • Try to wait 20 minutes after eating to consider whether you need to go back for seconds
  • Offer water in addition to other beverages to quench thirst over alcoholic beverages or sugary drinks to do this job

Follow along for some vegetarian and healthy wing and slider substitutes that are sure to pack in extra nutrients and cut calories from saturated fat.

Cauli “Wings” Two Ways

Ingredients

  • 2 heads cauliflower (1 head for each sauce)
  • Spray oil
  • 1/3 cup flour
  • ½ tsp garlic powder
  • 3 tbsp milk
  • ½ cup panko breadcrumbs

Honey, Garlic, Chili Wing Sauce Ingredients

  • 1/3 cup honey
  • 1/4 cup chili garlic sauce
  • 2 tbsp soy sauce
  • 1 tsp ginger, minced
  • 3 garlic cloves, finely minced
  • 1 tbsp oil (canola, olive or avocado oil)
  • Garnish: chopped green onion

Chipotle Lime Sauce Ingredients

  • 2 tbsp chipotle in adobo sauce
  • 1 tbsp olive oil
  • Juice of 2 limes
  • Zest of 1 lime
  • Freshly ground black pepper and salt to taste
  • Garnish: chopped green onion cilantro

Instructions

  1. Separate cauliflower head into individual florets.
  2. Preheat the oven to 425 degrees F and preheat large baking dish with parchment paper along with it.
  3. In a bowl, spray cauliflower with olive oil and toss with flour and garlic powder.
  4. Add milk of choice and toss, then add panko breadcrumbs and toss to coat the cauliflower.
  5. Place cauliflower on baking dish, attempting to leave space between each floret.
  6. Bake on the center rack 25 minutes.
  7. Combine ingredients from desired sauce above while cauliflower is baking.
  8. Toss in sauce and bake for another 5-10 minutes until desired color.
  9. Top with garnish and enjoy with a dipping sauce of choice.

Portobella Mushroom Sliders, serves 6

Marinade Ingredients

  • 6 portobella mushroom caps, cleaned and trimmed
  • 2 tbsp balsamic vinegar
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • 2 tbsp soy sauce
  • 1 tsp honey

Toppings for each slider

  • 1 slider of choice
  • Arugula leaves
  • 2 tsp goat cheese
  • 1 tbsp sundried tomatoes
  • 1 tsp pesto
  • Vegan alternative: substitute pesto for flavored vegan mayo and goat cheese with 1 tsp nutritional yeast

Instructions

  1. Cut mushroom caps into desired shape and size for the slider
  2. Combine all marinade ingredients and allow mushrooms to marinate for 30 minutes
  3. Grill or sear mushrooms for 3-5 minutes on each side over medium-high heat
  4. Assemble slider

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. See more at AHealthierMichigan.org.

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