F3 Podcast (Football, Food & Fantasy)

Episode 31" Food, Football & the Super Bowl"

The F3 podcast is hitting the road for a special bonus edition—live from Super Bowl 60 in San Francisco. Join chef Jonathan Frazier and Erin Haluschak as they pack their gear, chase great stories, and dive headfirst into the ultimate mashup of food, football, and fandom.

In this episode, they preview a Seahawks vs. Patriots rematch, break down their Super Bowl predictions, and reflect on the nail-biting championship games that set the stage. But this trip is about more than the final score. From iconic Bay Area eats like cioppino, Dungeness crab, Mission-style burritos, garlic noodles, and sourdough clam chowder, to the legendary Taste of the NFL charity event, the duo is on a mission to explore the flavors behind the game.

They’ll also be roaming Radio Row, the Super Bowl Experience, and connecting with unforgettable guests—including a Vancouver Island superfan known as “Captain Seahawk.” Expect interviews, live streams, behind-the-scenes moments, and maybe even a giveaway or two. San Francisco, here we come.

Episode 30 "Tennessee Titans"

his week on the F3 Podcast — Football, Fantasy & Food, Erin and Chef Jonathan Fraser break down Championship Weekend as the NFL races toward Super Bowl 60. Seattle hosts the Rams, Denver faces New England with a backup quarterback under center, and the playoff picture tightens fast.

Spotlight team: the Tennessee Titans.
The hosts dig into the franchise’s Oilers history, legendary players like Warren Moon and Derrick Henry, a tough 3–14 season, and what new head coach Robert Saleh could bring to a much-needed rebuild.

Big news: F3 is heading back to San Francisco for Super Bowl 60 for Radio Row, fan chats, and food-first storytelling.

Ultimate Nashville Hot Chicken Sliders

Yield   Makes 12 sliders

1. The Chicken (The Star)

Chicken

• 2½ lb boneless, skinless chicken thighs (cut into slider-sized pieces)

 

Buttermilk Marinade (12–24 hrs preferred)

• 3 cups buttermilk

• 2 tbsp hot sauce 

• 2 tsp kosher salt

• 1½ tsp black pepper

• 1 tsp garlic powder

• 1 tsp paprika

Method

1. Whisk marinade ingredients.

2. Submerge chicken completely.

3. Cover and refrigerate minimum 8 hrs, ideally overnight.

2. The Dredge (Extra-Crunch, Prince’s-Style)

Dry Mix

• 3 cups all-purpose flour

• ½ cup cornstarch

• 2 tbsp paprika

• 2 tbsp cayenne (adjust heat later with oil)

• 1 tbsp garlic powder

• 1 tbsp onion powder

• 2 tsp kosher salt

• 2 tsp cracked black pepper

Double Dredge Technique

1. Remove chicken from buttermilk, letting excess drip.

2. Dredge in flour.

3. Dip briefly back into buttermilk.

4. Dredge again, pressing flour on firmly.

5. Rest breaded chicken 10–15 minutes before frying (crucial for crust adhesion).

3. Frying

• Neutral oil (peanut or canola)

• Fry temp: 325–335°F (165–168°C)

Method

• Fry thighs 6–8 minutes, turning once, until:

   

  • Deep golden brown

  • Internal temp 165°F / 74°C

   

• Drain on rack (not paper towels).

4. Nashville Hot Oil (The Soul of the Dish)

 

Traditionally made with lard and cayenne-forward heat — bold, unapologetic, slightly smoky.

 

Hot Oil Base

• 1 cup lard (authentic) or neutral oil

• 3 tbsp cayenne pepper 

• 1 tbsp paprika

• 1 tsp smoked paprika

• 1 tsp garlic powder

• 1 tsp brown sugar

• ½ tsp kosher salt

 

Method

1. Heat lard gently until shimmering (not smoking).

2. Whisk in spices off heat.

3. Brush generously over fried chicken while hot.

5. The Slaw (Cooling, Tangy, Mandatory)

Quick Vinegar Slaw

• 2 cups green cabbage, finely shredded

• ½ cup carrot, julienned

• 2 tbsp apple cider vinegar

• 1 tbsp sugar

• 1 tbsp mayo (just enough for body)

• Salt to taste

 

Toss and chill 30 minutes.

 

You want crunch + acid, not creamy heaviness.

 

6. Pickles

• Thick-cut dill pickle chips

• Cold, crunchy, vinegary

  (Sweet pickles are a crime here.)

 

 

7. Bun

• Brioche slider buns 

• Butter lightly and toast on flat top

Optional power move:

Brush buns with a touch of leftover hot oil + melted butter.

 

8. Assembly

1. Bottom bun

2. Fried chicken (hot-oil brushed)

3. Pickles (2–3 slices)

4. Slaw

5. Top bun

 

Serve immediately.

Episode 29 "Arizona Cardinals"

This week on the F3 Podcast — Football, Fantasy & Food, Erin and Chef Jonathan Fraser break down championship weekend as the NFL races toward Super Bowl 50. Seattle dominates San Francisco, Denver advances but loses its quarterback, and the playoff picture shifts fast.

Spotlight team: the Arizona Cardinals.
The hosts dig into one of the league’s oldest franchises, ongoing struggles, Kyler Murray’s future, and what Arizona needs to change to move forward.

 

Southwest Chicken Nachos (F3 Game-Day Edition)

 

Yield: Serves 6–8 as a main snack

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: ~45 minutes

Skill Level: Easy–Moderate

INGREDIENTS

 

Southwest Chicken

• 1½ lbs boneless, skinless chicken thighs (preferred for juiciness)

• 1 tbsp olive oil

• 1½ tsp kosher salt

• 1 tsp ground cumin

• 1 tsp smoked paprika

• 1 tsp chili powder

• ½ tsp garlic powder

• ½ tsp onion powder

• ¼ tsp cayenne (optional — adjust heat)

• Juice of 1 lime

 

 

Nacho Base

• 1 large bag sturdy tortilla chips (thick-cut, restaurant style)

• 2 cups shredded cheese blend

        Best mix: Monterey Jack + sharp cheddar

• 1 cup black beans, drained & rinsed

• 1 cup roasted peppers

• Roasted poblano, Anaheim, or Hatch chiles if available

 

 

Fresh Toppings (Add After Baking)

• ½ cup pico de gallo or fresh salsa

• ½ cup crema or sour cream (thinned with lime juice)

• ½ cup guacamole or diced avocado

• ¼ cup fresh cilantro, chopped

• Pickled jalapeños (optional)

 

INSTRUCTIONS

 

1️⃣ Season & Cook the Chicken

• Toss chicken with oil, spices, salt, and lime juice.

• Grill over medium-high heat 5–6 minutes per side, or

  Sauté in a hot skillet until cooked through and lightly charred.

• Rest 5 minutes, then chop or shred into bite-size pieces.

 

Chef Tip: Thighs stay juicy even under cheese and heat, ideal for nachos.

 

2️⃣ Roast the Peppers

• If using fresh peppers:

• Roast over an open flame, broiler, or hot pan until blistered.

• Steam in a bowl, peel, seed, and slice.

• If using pre-roasted chiles, warm gently and slice.

 

3️⃣ Build the Nachos (Anti-Soggy Method)

 

Preheat oven to 400°F (205°C).

 

Layering strategy (this matters):

1. Chips on a large sheet pan

2. Half the cheese

3. Chicken, beans, roasted peppers

4. Remaining cheese

 

 Cheese goes under and over toppings to protect chips.

 

4️⃣ Bake

• Bake 12–15 minutes, until cheese is fully melted and bubbling.

• Rotate pan once if needed.

 

5️⃣ Finish & Serve

 

Remove from oven and immediately add:

• Crema drizzle

• Pico de gallo

• Guacamole

• Cilantro

• Pickled jalapeños (optional)

 

Serve hot, straight from the tray.

 

 

WHY THIS RECIPE WORKS FOR GAME DAY

• Scales easily: Double the tray, no extra effort

• Customizable: Swap proteins or heat levels

• No soggy chips: Strategic cheese layering

• True Arizona flavour: Smoke, citrus, chiles, and bold seasoning

 

PROTEIN SWAPS

• Carne Asada: Marinated skirt steak, grilled and chopped

• Chorizo: Browned and drained — adds richness

• Vegetarian: Roasted sw

Episode 28 "Cleveland Browns"

In this episode of the F3 Podcast — Football, Fantasy & Food — Erin and Chef Jonathan Frazier break down the chaos of Wild Card Weekend as the NFL playoff picture finally comes into focus. With the Super Bowl less than a month away, Saturday and Sunday matchups bring drama, tight finishes, and plenty of bold predictions.

 Cleveland-Style Beef & Bean Chili

Serves

6–8 people (easy to double for a party)

Prep Time                                    Cook Time

15 minutes.                                         45–60 minutes

 Ingredients

• 2 tbsp oil (vegetable or olive)

• 1 large onion, diced

• 3 cloves garlic, minced

• 2 lb ground beef (80/20 preferred for flavor)

• Salt & black pepper, to taste

• 2 tbsp chili powder

• 1½ tsp ground cumin

• 1 tsp smoked paprika

• ½–1 tsp cayenne (optional, to taste)

• 1 tsp dried oregano

• 1 (28 oz) can crushed tomatoes

• 2 tbsp tomato paste

• 1½ cups beef broth or water

• 2 (15 oz) cans kidney beans, drained and rinsed

  (Pinto beans also work)

• 1 tbsp Worcestershire sauce

• 1 tsp hot sauce

• 1 small green bell pepper, diced (very Midwest)

 Instructions

1. Build the Base

   Heat oil in a large pot over medium heat. Add onions and cook 6-8 minutes until soft and translucent . Add garlic and cook 30 seconds until fragrant.

2. Brown the Beef

   Add ground beef, season with salt and pepper, and cook until fully browned. Break it up well — Cleveland chili is chunky, not saucy.

3. Bloom the Spices

   Stir in chili powder, cumin, paprika, cayenne, and oregano. Cook 1 minute to wake up the spices.

4. Tomato Time

   Add crushed tomatoes, tomato paste, broth, and Worcestershire (if using). Stir well.

5. Add the Beans

   Stir in kidney beans. Bring to a gentle simmer.

6. Simmer & Settle

   Reduce heat to low and simmer uncovered for 30–45 minutes, stirring occasionally.

   → Thicker = better. Add a splash of water if it gets too tight.

7. Taste & Adjust

   Adjust salt, heat, or spice as needed.

How to Serve

• Straight up in a bowl

• With crusty bread or cornbread

• Over fries or nachos

• Topped with:

  • Shredded cheddar

  • Sour cream

  • Chopped onions

  • Oyster crackers

Episode 27 "Carolina Panthers"

This week on the F3 Podcast — Football, Fantasy & Food, Erin Frazier and Chef Jonathan Frazier break down Week 18 of the NFL season as fantasy football ends and playoff races come down to the wire.

Fantasy football wraps up with Erin finishing second for the second straight year after a brutal championship week sealed by a disastrous performance from Jared Goff — a reminder of how quickly quarterback volatility can derail a title run.

Spotlight team: the Carolina Panthers.
The hosts dig into the Panthers’ franchise history and where optimism exists moving forward, as Carolina remains a team with a solid foundation despite a Week 18 loss to Tampa Bay.

Eastern North Carolina Pulled Pork

Ingredients 

 

Pork

• 4–5 lb pork shoulder (Boston butt), bone-in or boneless

• 2 tbsp kosher salt

• 1 tbsp black pepper

• 1 tsp paprika (optional)

 

Eastern Carolina Vinegar Sauce

• 1 ½ cups apple cider vinegar

• 2 tbsp brown sugar (light — don’t overdo it)

• 1 tbsp kosher salt

• 1 tbsp crushed red pepper flakes

• 1 tsp black pepper

 

 

---

 

Method (Oven, Smoker, or Slow Cooker Friendly)

1. Season the Pork

 

Rub pork all over with salt, pepper, and paprika.

No sweet rubs — let the pork speak.

 

2. Cook Low & Slow

Choose your method:

Oven:

• 275°F (135°C), covered, 4½–5½ hours

• Until fork-tender (internal temp ~195–203°F)

Smoker:

• 250°F with hickory or oak

• 5–6 hours, wrapped after bark sets

Slow Cooker (Easy Mode):

• Low for 8–10 hours until shreddable

 

3. Make the Sauce

Whisk all sauce ingredients together.

Taste — it should be sharp, tangy, and peppery, not sweet.

 

4. Pull & Dress

Shred pork while warm.

Drizzle sauce lightly and toss — don’t drown it.

Add more at the table.

 

 How to Serve It on Game Day

Classic Carolina Setup (Best for Watching the Game)

 

• Chopped pork in a warm serving dish

• Soft white buns or sandwich rolls

• Extra vinegar sauce on the side

• Creamy coleslaw (optional, but traditional)

 

 

 

Episode 26 "Chicago Bears"

Fantasy season comes to an end with Erin finishing second in the championship, after a brutal Thursday night from Jared Goff wiped out title hopes. It’s a familiar reminder of how volatile quarterbacks can define — and destroy — a fantasy season.

This week’s spotlight lands on the Chicago Bears, one of the NFL’s most historic franchises. With a new coach and rookie quarterback Caleb Williams, Chicago is showing real progress, sitting atop the NFC North and taking down rival Green Bay. Not Super Bowl–ready yet, but very much a team trending in the right direction.

 

Chicago Italian Beef

Ingredients

Beef

—

Fully Dipped (Serves 6–8)

• 3–4 lb beef chuck roast (or top round)

• Salt & black pepper

Jus (the soul of the sandwich)

• 4 cups beef broth

• 1 cup water

• 1 packet Italian dressing seasoning (or DIY below)

•1 tbsp garlic powder

• 1 tbsp onion powder

• 1 tsp dried oregano

• 1 tsp dried basil

• ½ tsp crushed red pepper flakes (optional)

• 2 bay leaves

Peppers

• 1 cup hot giardiniera (chopped)

• 1–2 green bell peppers, sliced (optional for sweet option)

Bread

• Sturdy Italian rolls

Instructions

1. Season & Sear (Optional but Recommended)

• Season beef generously with salt and pepper.

• Sear in a hot pan with oil until browned on all sides.

• This adds depth

2. Braise the Beef

Slow Cooker (Best for Game Day)

• Add broth, water, seasoning, spices, bay leaves.

• Submerge beef.Oven Option

• Cook 8–10 hours on LOW until fork-tender.

• 300°F, covered, 3–4 hours until tender.

3. Slice It Right (Critical Step)

• Remove beef and let rest 15 minutes.

• Slice very thin, against the grain.

• (Thinner than you think — deli-thin if possible)

Return sliced beef to the jus and keep warm.

4. Build the Sandwich

• Open roll.

• Pile on beef.

• Add giardiniera (hot) or sweet peppers.

• Dip the entire sandwich into the jus using tongs.

• Serve immediately, dripping and glorious.

How “Dipped” Is It?

• Dry: Beef only

• Wet: Spoon jus over beef

• Fully Dipped (Chicago Standard): Whole sandwich dunked

Pro Tips (Chef-Level)

• Jus should be salty and bold — it soaks the bread.

• Rolls matter more than meat cut.

• Make it the day before — Italian beef is better the next day.

Episode 25 "New England Patriots"

This week on the F3 Podcast, hosts Erin Frazier and Chef Jonathan Frazier dive into Week 16 as fantasy football semifinals collide with the final stretch of the NFL season. Erin breaks down a tense matchup still undecided heading into Monday Night Football, the thin line between championship hopes and elimination, and the growing impact of late-season injuries — especially at quarterback.

New England Beef Tips

 

 

Serves: 4–6

Prep time: 10 minutes (plus marinating time)

Cook time: 45–60 minutes

 

 

Ingredients

 

Beef & Marinade

 

 

• 2 lb sirloin tips (top sirloin or Tenderloin), cut into large bite-size pieces
• ¼ cup soy sauce
• ¼ cup Worcestershire sauce
• 1 tbsp oil
• 1 tsp freshly ground black pepper
• ½ tsp sugar (optional)
• 1 small yellow onion, thinly sliced (optional)

 

For Cooking & Gravy

 

 

• 2 tbsp neutral oil or butter
• 1 large yellow onion, thinly sliced
• 2 tbsp all-purpose flour
• 2½ cups good-quality beef stock
• 1 bay leaf
• 1 tbsp butter (to finish)

Optional (old-school touch, for colour only):

 

• ½ tsp Kitchen Bouquet

 

 

Method

 

1. Marinate the Beef

Combine soy sauce, Worcestershire sauce, oil, black pepper, sugar, and sliced onion (if using) in a large bowl or zip-top bag. Add the beef and toss to coat evenly.

Cover and refrigerate for at least 4 hours, preferably overnight. This step seasons the beef deeply and helps tenderize it — a key part of traditional New England beef tip

 

 

2. Prepare the Beef

Remove beef from the marinade, allowing excess to drip off. Do not rinse. Reserve ½ cup of the marinade and discard the rest.

Let the beef sit at room temperature for about 15 minutes before cooking.

 

 

3. Brown the Beef

Heat oil in a heavy-bottomed pot or deep skillet over medium-high heat.

Working in small batches, sear the beef until deeply browned on all sides. Do not overcrowd the pan — proper browning is essential for flavour.

Remove beef and set aside.

 

4. Cook the Onions

Lower heat to medium. Add sliced onions to the same pot and cook slowly, scraping up the browned bits from the pan. Cook until the onions are soft and lightly caramelized, about 8–10 minutes.

No garlic here — just onions.

 

 

5. Build the Gravy

Sprinkle flour over the onions and stir well. Cook for 1–2 minutes to remove the raw flour taste.

Slowly add beef stock, stirring constantly, followed by the reserved marinade, bay leaf, and Kitchen Bouquet if using. Bring to a gentle simmer.

 

 

6. Simmer

Return the beef and any accumulated juices to the pot. Cover and simmer gently for 30–45 minutes, stirring occasionally, until the beef is fork-tender and the gravy is rich and brown.

The gravy should be loose and spoonable, not thick or gluey. Add a splash of stock if needed.

 

 

7. Finish & Serve

Remove the bay leaf. Stir in butter and taste before adjusting seasoning — the marinade provides plenty of salt.

Serve hot.

 

 How to Serve New England Beef Tips

Traditionally, beef tips are served with:

Episode 24 'Minnesota Vikings, Fantasy Playoff Pressure & Midwest Game-Day Comfort Food'

This week on the F3 Podcast Comox Valley, hosts Erin Frazier and Chef Jonathan Frazier turn their attention to the Minnesota Vikings as fantasy football playoffs arrive — bringing tough lineup decisions, shaken confidence, and a whole lot of second-guessing. With Week 15 underway, Erin breaks down her quarterfinal matchup, the pain of recent two-point losses, and the unthinkable question facing many managers: Is it finally time to bench Patrick Mahomes?

Then it’s time to eat — Minnesota style. Jonathan delves into the Vikings' game-day culture through food, highlighting hearty Midwest classics and Scandinavian roots, including tater tot hotdish, wild rice, walleye fingers, Polish sausage, and Norwegian lefse. The undisputed star of the episode, though, is the iconic Juicy Lucy — a cheese-stuffed burger that defines Minnesota football Sundays and demands patience before the first bite.

THE JUICY LUCY

 

THE PERFECT JUICY LUCY (Minnesota’s Iconic Cheese-Stuffed Burger)

 

INGREDIENTS (Makes 4 burgers)

 

For the patties:

• 1½ lbs ground beef (80/20 is perfect — juicy but not greasy)

• 1½ tsp kosher salt

• 1 tsp black pepper

• 1 tsp garlic powder (optional but recommended)

• ½ tsp onion powder

 

• 4 soft burger buns

• 2 tbsp butter (for toasting buns)

 

For the cheese core:

• 4 oz American cheese or cheddar (American melts best — traditional Juicy Lucy pick)

• Cut into 8 small squares or flattened discs

 

Optional toppings:

• Pickles

• Sliced white onion

• Lettuce

• Tomato

• Ketchup or special sauce

 

 

DIRECTIONS

 

1. Prep the Cheese

 

Cut the cheese into small squares and stack them so each burger gets a thick, solid cheese “plug.”

Flatten slightly with your fingers.

Set aside or freeze

 

2. Make the Patties

 

Divide the ground beef into eight equal balls.

Flatten each into ¼-inch thin patties — they must be thin so they seal well.

 

Season both sides with salt, pepper, garlic powder, and onion powder.

 

 

3. Build the Juicy Lucy

 

Place a cheese stack in the center of one patty, then gently place a second patty over it.

Pinch the edges all the way around, then fold and pinch again to guarantee a complete seal.

 

Important:

If you don’t seal it tight, the cheese leaks out. Take your time.

 

4. Cook the Burgers

 

Heat a cast iron pan or grill to medium (not high — you need time for the cheese to melt internally).

 

Cook each burger:

• 4–5 minutes per side, flipping once

• Do not press the burger — you’ll burst the cheese

 

You’ll know it’s done when:

• The outside is nicely browned

• The center feels slightly firm

• Some cheese may start to bubble inside the patty

 

5. Toast the Buns

 

Butter the buns and toast them in the pan or grill until golden.

 

 

6. Rest BEFORE Eating

 

This is KEY.

Let the burger sit 2–3 minutes before biting.

 

Why?

Because inside is basically molten lava cheese.

 

 Serve It the Minnesota Way

 

Top simply with:

• Pickles

• Onions