Wellness for the Family: Tailgating Recipes

Football season is here and that means tailgating is too!

Michelle Dunaway and Grace Derocha, a registered dietitian with Blue Cross Blue Shield of Michigan, share some healthy tailgating dishes in this week’s Wellness for the Family.

Garlic Cauliflower Mashed Potatoes and White Beans


  • 1 head cauliflower, chopped
  • 2 ½ pounds potatoes, peeled and cubed
  • 12-ounce can of Great Northern beans, rinsed and drained (you can use any white bean of choice, navy or cannellini
  • 1/3 cup low-fat chicken stock or chicken broth
  • 1/4 cup butter or butter substitute of choice
  • 1/4 cup milk or milk substitute
  • 1/4 cup Greek yogurt
  • lots of pepper
  • salt to taste
  • 1/4 teaspoon paprika (or rosemary)
  • 1 head roasted garlic, squeezed out of skins (yes whole bulb, not just a clove), you can also use pre-minced garlic to save time


  1. Boil potatoes thru in a large pot with chicken stock for about 30 minutes or until tender
  2. Add cauliflower and beans to potatoes. Place lid and let simmer for about 15 minutes or until cauliflower is tender
  3. Add the rest of the ingredients and use hand emersion or a traditional blender to get to your favorite mashed potato consistency.
  4. Add favorite toppings from the mashed potato bar fixings. Enjoy!

Sweet Potato & Carrot Mash


  • 1 (16 oz) package baby carrots or about 4 large carrots, chopped
  • 2 sweet potatoes, peeled and cubed
  • 2 Tbsp butter
  • 1 Tbsp Greek Yogurt
  • 1/2 cup applesauce
  • 2 tbsp brown sugar
  • 1 tsp cinnamon


  1. In a large pot, place carrots and potatoes and cover with water and bring heat to high. Bring to a boil and then lower heat to medium-low, and simmer with lid until tender, about 20 minutes.
  2. Drain and allow to steam dry for a minute or two.
  3. Meanwhile, in a small pan, melt the butter over medium heat. Once melted, mix in the yogurt, applesauce, brown sugar and cinnamon until all ingredients are dissolved.
  4. Transfer the drained potatoes and carrots to a serving bowl and mash until smooth. Mix in the applesauce mixture until all ingredients are well combined.
  5. Serve with favorite potato bar toppings. Enjoy!

Nutrition Facts: 107 calories, 4 g fat, 2 g saturated fat, 73 mg sodium, 18 g carbs, 3 g fiber, 11 g sugar, 1 g protein

Go Lions Honolulu Blueberry Breakfast Bar


  • 2 1/4 cup Old Fashioned oatmeal
  • 1 cup all-purpose flour
  • 1 ¼ cup whole wheat flour
  • 1 cup brown sugar
  • ½ cup of butter
  • ½ cup of ghee
  • 1 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 3 c. fresh or frozen blueberries
  • 1/4 c. sugar
  • 1 Tbsp. corn starch
  • Optional: Silver baking decorations/sprinkles


  1. Preheat oven to 350 degrees.
  2. In a mixing bowl combine the oatmeal, flours, brown sugar, soda and salt. Melt the butter and ghee, and pour over the oatmeal mixture. Mix until incorporated and crumbly. Press 2/3 of the oatmeal mixture into a 9×13 pan, saving the other 1/3 for the topping.
  3. In a separate bowl, combine the blueberries, sugar and corn starch. Mix until the blueberries are evenly coated with the sugar and corn starch. Pour over the bottom crust. Crumble the remaining oatmeal mixture over the blueberries. Bake at 350 for 20-25 minutes or until golden brown.
  4. Remove from the oven and let cool completely before cutting. Sprinkle with silver. Enjoy!

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Categories: Recipes, Wellness for the Family