Georgia’s game this week against the Vanderbilt Commodores is making us think about the UGA rival’s reputation for having one of the best university medical centers in the nation. Like many Vandy fans, the DawgNation is also interested in quality health care, fitness and healthy eating.
With a few easy adjustments, Bulldog fans can eat clean and accommodate family or friends who suffer from digestive challenges such as Celiac disease or a gluten intolerance. You can still have an amazing spread of food for your tailgating event by following just a few simple tips.
Clean Eating — Generally, the idea of clean eating is to eat less processed food and get back to basics. That means embracing whole foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, added sugars, salt and unhealthy fats.
Gluten-Free — Gluten is a general name for the proteins found in wheat, rye, barley and triticale, a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. While there are many gluten-free options available, this usually means avoiding most breads, cereals, pasta, soups and beer. It gets tricky because some salad dressings and even traditional soy sauce contain filler ingredients containing gluten.
There are still lots of foods you can enjoy that are naturally gluten-free, including meats and poultry, fruits, vegetables, seafood, dairy, beans, legumes and nuts.
For more on a gluten-free diet: http://extension.uga.edu/publications/detail.cfm?number=B1438 or https://celiac.org/live-gluten-free/glutenfreediet/food-options/
Make healthier choices — There is something about spending the day outdoors that just makes you hungry. Eating healthy doesn’t have to mean a starvation diet. Consider substitutions. Instead of the usual mammoth burger, consider smaller sliders, or substitute turkey burgers for beef. Substitute traditional creamy dips for fresh salsa. In general, make veggies and fruits two-thirds of your plate and you’ll be on your way to a healthier meal.
For more on healthy nutrition visit these UGA websites:
Try these two healthy choices this weekend as UGA takes on Vanderbilt. Both are considered clean eating and gluten-free.
Skinless, boneless chicken breasts, cut into 1 ½- 2” chunks
Green, yellow and red peppers, sliced into large chunks
(Other veggies of your choice)
1/3 cup olive oil
¼ cup white vinegar
1 tablespoon ground pepper
Wooden or stainless skewers
If using wooden skewers, soak in water for 30 minutes before building kabobs.
Combine olive oil, vinegar and pepper in small bowl. Wash all vegetables in running water to clean thoroughly. Build kabobs in advance and keep cold until ready to cook thoroughly on grill. Just before grilling, brush meat and veggies with mix. (Option: for even more tender meat, use separate oil, vinegar and pepper combo to marinate chicken 8-24 hours in advance. Do not reuse marinade.)
Black Bean & Corn Salad
This easy, make-ahead side dish is always a healthy and delicious favorite.
2 12-ounce cans black beans, drained
1 10-ounce can white shoepeg corn
1/3 cup olive oil
2 tablespoons white wine vinegar
1 large clove garlic, minced
1 tablespoon sugar
2 teaspoons dry mustard
¼ teaspoon onion powder
½ teaspoon salt
¼ teaspoon pepper
1 teaspoon cumin seeds
¼ teaspoon dried cilantro
Combine all ingredients. Chill before serving.