Baked Corn Dogs

In honor of the Iowa State Fair today’s recipe is for CORN DOGS!  You heard me right!  However, instead of the fried dough and not so natural hot dogs, this recipe offers all the goodness your kids…and maybe you love 🙂 and none of the icky.

Baked Corn Dogs
1 1/2 C whole grain yellow cornmeal
1 1/2 plus 1/3C whole wheat or white whole wheat flour
3 T sugar
2 tsp baking powder
1/4 tsp baking soda
1 tsp onion powder
1/2 tsp ground cayenne pepper
4 T unsalted butter, frozen
1 C low fat buttermilk
10 all natural uncured nitrite-free beef hot dogs (I used Applegate Farms’ The Super Natural Uncured Beef Hot Dog)
2 large egg whites
10 wooden skewers, soaked in water for 30 minutes
Instructions:
In a large bowl, whisk cornmeal, 1 1/2 C flour, sugar, baking powder, baking soda, onion powder and cayenne  With the large holes of a box grater, shred the butter over the top of the flour mixture, stopping 2 or 3 times to toss flour over butter to prevent clumping.  Stir until combined, breaking up any large clumps.  Add buttermilk and stir until just moistened.  Turn dough onto lightly floured surface and knead briefly with floured hands just until dough forms a ball.  Divide into 2 equal pieces and press each into a thick disk.  Wrap each loosely in plastic wrap or parchment paper and freeze for 10 minutes.  Do no freeze for more than 10 minutes.  
Preheat oven to 400F.  Meanwhile, pat the hotdogs dry with paper towels and stick a skewer 2 to 3 inches into 1 end of the dog.  On a large plate add remaining flour.  In a wide, shallow bowl lightly beat egg whites.  Remove 1 dough disk from freezer and transfer to floured surface.  Roll into a 13 inch wide and 1/4 inch thick oval.  Cut into 4- 3 1/4 inch wide strips that are about 2 inches longer than the hot dog.  Dip 1 hot dog in flour, shaking off excess, then dip in egg whites.  Transfer to 1 dough strip and wrap with dough, gently pushing seams together to seal.  Pinch off excess dough from ends to completely cover tip, leaving a 1/4 inch of hot dog exposed at skewer end.  Transfer to a greased pan.  Repeat with the remaining dogs and dough.  Bake until bottoms are golden brown and dough is cooked through, about 15 minutes.

Obviously, this recipe takes a little more time and love so save for a special occasion…like fair week!

Until next time…
look good, do good, feel good
Sara B.

How to Eat Healthy at the Iowa State Fair – As seen on KCCI News

Wahoo! It’s fair time! Many people look forward to the sites, sounds, smells (not sure about the animal barns), and FOOD of the Iowa State Fair.
Growing up my mom did programs at the Homemaker’s Theater. In fact, she claims she just about gave birth to me at the fair on August 16th, 1984. I found that story pretty cool when I was a kid……
ok I still do.
As my sister and I got older, Mom, would bring us along to be her little helpers. Our favorite day was when the Homemaker’s Theater had their cookie decorating contest. Oh man, did we pile our sugar cookies high with frosting and sprinkles…we usually didn’t even care what they looked like, we just wanted lots of sugar on them.
Apparently, when we took it serious we rocked the contest….blue ribbon baby!
Although my mind set hasn’t shifted too much about sweet stuff, it has about finding healthy options at the fair.
Healthy options at the fair!?!?! Yes, you heard me correct.
but first, lets go over some of the worst offenders:
  • Giant Grilled turkey leg 1100 cal, 55g fat
  • Funnel cake 760 calories, 44g fat
  • Deep-fried Twinkies 361 calories, 28g fat
  • Corn dog 250 calories, 15g fat
  • Cotton candy 225calories, 0 g fat
  • Caramel apple (no nuts) 325 calories, 5g fat

It’s a good thing so many foods are portable and come on sticks because you will have to do a lot of walking to burn off some of these:

  • Giant Grilled turkey leg 11 miles
  • Funnel cake 8.5 miles
  • Deep Fried Twinkies 4.25 miles
  • Corn dog 4 miles
  • Cotton candy 1 mile
  • Caramel apple 3 miles

so now the healthier options:

  • Turkey tenderloins or turkey breast sandwiches at the Turkey Federation (west of Anne and Bill Riley Stage)
  • Pork chops on-a-stick at the Iowa Pork Producers Association (main location: east end of Grand Avenue; satellite locations: east of the main stand and on Rock Island Avenue west of the Livestock Pavilion)
  • I can’t believe I am going to say this, but if you really want that fried candy bar, Oreo (1) 80 cals
  • Baked potatoes and corn-on-the-cob at Westmoreland (south of the Anne and Bill Riley Stage)
  • Salad on a Stick at The Salad Bowl (west balcony of the Agriculture Building; Cultural Center) – an iceberg lettuce wedge with carrots and tomato served kabob-style, served with dressing.
  • Salads at various locations: Campbell’s (Elwell Family Food Center), Diamond Jack’s (west of the Livestock Pavilion), The Salad Bowl (west balcony of the Agriculture Building; Cultural Center), The Greek Garden (north of the Varied Industries Building and southeast of the Administration Building), Master Jack’s (west of the Grandstand) and Steer and Stein (east of the Grandstand)
  • Sandwich wraps at The Salad Bowl (west balcony of the Agriculture Building and Cultural Center Courtyard)
  • Mixed fruit cups, melon cups and shish-kabobs at Beattie’s Melon Patch (west of the Giant Slide) and mixed berry cups at Stockman’s Inn (southwest corner of the Cattle Barn)
  • Veggie corn dogs at Veggie Table (north of the Varied Industries Building).


Tips to help you receive the blue ribbon for healthy eating at the fair:

Now, I am not saying you can’t enjoy your favorite annual fair food, say a corn dog. Go for it, enjoy it, and don’t feel guilty about it. However, if you plan to spend multiple days, at the fair and make multiple food purchases you will want to use the following tips on how to stick to a healthy plan:

  • Consider eating a light meal before going to the fair, so your stomach wont be empty.
  • Think about your choices before impulse buying.
  • Pick your favorite(s) and stick to these one or two items of indulging.
  • Split high-calories foods with friends and family.
  • If sizes are an option always ask for a small….you will still satisfy your craving.
  • Stay clear of caloric beverages such as soda. A large soda contains about 400 calories. Bring along a water bottle to help you stay hydrated and full.
  • Choose one of the healthier food options above!

Tune in to KCCI Channel 8 news tomorrow at 5 for the “staying healthy at the fair” segment.

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/