Oftentimes at tailgate parties, the devil's in the dips. Whether it's a creamy artichoke, spinach, or crab dip or a seven-layer Mexican fiesta, they usually include full-fat sour cream, mayo, cheese, and not a lot of nutrition. (Sorry, a few specks of spinach in a gooey white substance don't count for much.) When a recipe calls for mayo or sour cream, Dulan suggests using light sour cream, light ranch dressing, or Greek yogurt instead. "Greek yogurt has protein, making it much more satisfying," she says. And go with black beans instead of refried in nacho cheese and layered dips.
Dulan's also a big fan of guacamole. "Avocados are a great source of healthy fat and are very filling," she explains. But skip store-bought guac, which can have unnecessary oil or sour cream, and make it yourself. Dulan's recipe is easy: Mash three avocados together with one diced tomato, the juice of one lime, 1 tablespoon of minced garlic, 1.5 teaspoons of cumin, half a teaspoon of sea salt, and 2 tablespoons of chopped cilantro.
Freshly made salsa is a fantastic, low-calorie, nutrient-packed option, says Dulan. You can even mix it up and go beyond the traditional tomato base by using fresh fruit instead. Try Dulan's strawberry salsa, which is just a mixture of 2 cups of hulled and finely chopped strawberries, 2 peeled and finely chopped kiwis, 2 tablespoons lime juice, and 2 tablespoons fresh cilantro.