Written By: Jenna Brus (SLU Dietetic Intern)
Today is the first day of Autumn, which means it is officially football season, and what is a football game without yummy appetizers! To celebrate the beginning of fall, I put together a couple protein-packed versions of football tailgate classics!
Protein is a macromolecule that is made in the body and can also be found in food. This nutrient is vital for the body as it plays a role in nearly every process within the body→ it is the building block of the cells and tissues, is crucial for muscle growth and repair, hormone regulation, immune system health, and overall bodily structure and function.
I hope you enjoy these easy, quick and delicious recipes!
High Protein Buffalo Chicken Dip
Ingredients:
¼ cup cream cheese (optional)
1 cup plain Greek yogurt (or cottage cheese)
¾ cup buffalo sauce
½ tsp garlic powder
¼ tsp onion powder
¼ tsp black pepper
½ tsp salt
1 tbsp ranch seasoning
2.5 cups shredded chicken breast (about 2 chicken breasts or 1 lb)
1 cup shredded cheddar cheese
2 green onions
Instructions:
Preheat oven to 375F.
In a medium mixing bowl mix together cream cheese, Greek yogurt, buffalo sauce, garlic powder, onion powder, black pepper, ranch seasoning and salt.
Add shredded chicken and half of the cheese. Mix until fully combined.
Pour mixture into an oven safe dish, spread into an even layer and top with the remaining cheese. Bake for about 15 minutes. Turn the oven to broil and bake for an additional 5 minutes to get the cheese nice and golden.
Carefully remove from the oven, top with sliced green onions and serve with chips or veggies!
Nutritional Benefits:
This protein-packed dip is full of amazing nutrients that will keep you feeling Greek yogurt/cottage cheese are a great source of protein, vitamin D, and calcium!
Calcium→ keeps your bones strong!
Vitamin D→ your body needs vitamin D for your muscles to move and nerves to carry messages between the brain and body.
*Vitamin D helps your body absorb calcium
Fruit Dip
Ingredients:
½-1 cup plain Greek yogurt
1-2 tbsp honey or maple syrup
1 tbsp peanut butter or peanut butter powder
Cinnamon and vanilla extract to taste
Instructions:
Mix all ingredients in a bowl, add toppings of your choice, and serve with your favorite fruits! I topped mine with a dash of cinnamon and a drizzle of maple syrup!
Nutritional Benefits:
Fruit is a great source of fiber and antioxidants!
Fiber→ helps keep you feeling full and satisfied, stabilizes your blood sugar levels, promotes the growth of prebiotics which feed the good bacteria in your gut, and helps decrease inflammation throughout the body
Antioxidants→ help reduce the risk of many diseases, including heart disease and certain cancers, protect your skin from sun damage, reduce inflammation throughout your body
*Cinnamon and honey are also great sources of antioxidants!
Greek yogurt is packed with protein and other important nutrients that help keep your body healthy and your bones strong!
Vitamin B12→ important for normal functioning of the brain and nervous system as well as your ability to think clearly and maintain your energy levels
Probiotics→ keeps your digestive system healthy so that your body can absorb and utilize all of the different nutrients from the foods you eat
Peanut butter is a great source of plant-based protein, as well as being rich in heart-healthy monounsaturated and polyunsaturated fats!
