A Healthy Twist On A Game Day Classic
Nutrition Blog

A Healthy Twist On A Game Day Classic

From your Henry Mayo Nutritionist: Liz Tarabour, MS, RDN

Game Day Game Plan:

Pregame Warm up:

  • Start the day off right with a work out.
  • Have a healthy breakfast.
  • Hydrate well. Drinking lots of water right before (and during) a party will help fill you up and prevent gorging on high calorie foods and drinks upon arrival.

Offensive Strategies:

  • Bring something yummy and healthy that you can choose to eat instead of other unhealthy options.
  • Choose plant based goodies: hummus, bean dip, guacamole, etc. Use veggies as the dipping stick/chip.
  • Have a glass of water between each alcoholic drink.

Defensive Strategies:

  • Allow yourself to enjoy some tasty treats. If you refill your plate, go for the healthier choices.
  • Sit far away from the food. Limit your trips to this “red zone”.
  • Enjoy your day, but don’t let the game-day excitement and food table get the best of you. Go prepared with a plan.

Baked Buffalo Wings With Blue Cheese-Yogurt Dip

Recipe and Photo courtesy of Food Network Kitchen

From: Food Network Magazine

For the Dip:

  • 3/4 cup plain nonfat Greek yogurt

  • 1/4 cup crumbled blue cheese

  • 2 tablespoons mayonnaise

  • 1 small clove garlic, chopped

  • 1 tablespoon skim milk or buttermilk

  • Juice of 1/2 lemon

  • Kosher salt and freshly ground pepper

For the Wings:

  • Cooking spray, for the baking sheet

  • 3 pounds chicken wings, split at the joints, tips removed

  • 4 stalks celery, cut into thirds

  • 4 carrots, cut in half

  • 2 bay leaves

  • 1 cup fat-free low-sodium chicken broth

  • 1 cup Frank's RedHot sauce (or 1/2 cup other hot sauce)

  • 2 tablespoons paprika

  • 2 tablespoons unsalted butter

  • 1 tablespoon honey


  1. Make the dip: Pulse the yogurt, blue cheese, mayonnaise, garlic, milk and lemon juice in a food processor until combined but still chunky. Season with salt and pepper. Cover and refrigerate until ready to serve.

  2. Make the wings: Preheat the oven to 425 degrees F. Coat a rimmed baking sheet with cooking spray. Put the chicken wings in a deep skillet; add 3 pieces of celery, 3 pieces of carrot, the bay leaves, chicken broth, hot sauce, paprika, butter, honey and 1/2 cup water and bring to a simmer over medium heat. Simmer until the chicken is almost cooked through, about 18 minutes. Transfer the wings to the prepared baking sheet and arrange in a single layer; reserve the sauce in the skillet.

  3. Bake the wings, turning once, until the skin is golden and crisp, 30 to 35 minutes. Meanwhile, simmer the reserved sauce over medium-low heat until slightly thickened, about 15 minutes. Discard the celery, carrot and bay leaves. Reserve 1/4 of the sauce for serving. Return the wings to the skillet and toss with the remaining sauce. Serve the wings with the blue cheese dip and reserved sauce; cut the remaining celery and carrot into sticks to serve on the side.