Football is back! F3 returns for Season 3 with NFL news, fantasy football tips, game-day food and a whole lot of chicken wings.

In the Season 3 opener, Jonathan and Erin get ready for another NFL season with a look at what’s happening around the league, what to watch for as the season gets underway, and how to get your fantasy team ready for game day.

They talk about the latest NFL roster moves, the players and teams worth keeping an eye on, and where to find reliable information when setting a fantasy lineup. How much should you trust the stats, the experts, injury reports, podcasts, websites, social media and even AI? With so much information available, they look at how to separate the useful stuff from all the noise.

Then it’s time to talk about one of the best parts of football: the food.

Jonathan and Erin dig into why food and football go together, from tailgating and sports bars to watching the game at home with friends and family. They also look at how football food is local and how each NFL city has its own food traditions, flavours and favourites.

And of course, no F3 episode would be complete without the F3 Food Pick of the Week.

This week, it’s all about chicken wings. Jonathan shares his chef tips for getting crispy wings at home, along with some simple sauce ideas including Classic Buffalo, BBQ, Honey Mustard, Honey Garlic, Korean-style, Maple Sriracha and more.

Football. Food. Fantasy.

Welcome back to F3.

F3 Podcast — Football • Food • Fantasy

Hosted by Jonathan Frazier and Erin Haluschak.   

-Game Day- Crispy Chicken Wings

Chef Jonathan Frazier’s 

The goal: Crispy wings with lots of flavour, without needing a deep fryer.

Ingredients — 4 servings

* 2 lb (900 g) chicken wings

* 1 tbsp baking powder

* 1 tsp kosher salt

* ½ tsp black pepper

* 1 tsp garlic powder

* ½ tsp smoked paprika

Method

1. Pat the wings very dry with paper towel.

2. Toss with baking powder, salt, pepper, garlic powder and smoked paprika.

3. For the best results, place the wings uncovered in the refrigerator for 4–24 hours. This helps dry the skin.

4. Heat oven to 425°F / 220°C.

5. Place wings on a rack over a baking sheet, leaving space between them.

6. Bake for 35-45 minutes, turning halfway through.

7. Cook until the wings are browned, crispy and reach a safe internal temperature of 165°F / 74°C.

8. Toss with your choice of sauce just before serving.

Jonathan’s Chef Tips

Sauce Ideas

Classic Buffalo

* Hot sauce and butter

* Add more or less butter depending on how spicy you like it.

Honey Garlic

* Honey

* Garlic

* Butter

* Soy sauce

BBQ

* Your favourite BBQ sauce

* Add a little hot sauce for heat.

Honey Mustard

* Honey

* Dijon mustard

* A little mayonnaise or Greek yogurt

Korean-Style

* Gochujang(fermented red chili paste)

* Honey

* Soy sauce

* Garlic

* Sesame oil

Dry Rub

* Skip the sauce completely.

* Try smoked paprika, garlic, onion powder, black pepper and a little cayenne.

Sweet Chili

* Sweet chili sauce

* Garlic

* Lime juice

* A little soy sauce

Garlic Parmesan

* Butter

* Roasted garlic

* Parmesan

* Fresh parsley

Jerk

* Jerk seasoning

* Honey

* Lime juice

* Butter

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.

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.

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

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

3 cups buttermilk

2 tbsp hot sauce 

2 tsp kosher salt

1½ tsp black pepper

1 tsp garlic powder

1 tsp paprika

Method

Whisk marinade ingredients.

Submerge chicken completely.

Cover and refrigerate minimum 8 hrs, ideally overnight.

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

Remove chicken from buttermilk, letting excess drip.

Dredge in flour.

Dip briefly back into buttermilk.

Dredge again, pressing flour on firmly.

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

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).

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

Heat lard gently until shimmering (not smoking).

Whisk in spices off heat.

Brush generously over fried chicken while hot.

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.

Thick-cut dill pickle chips

Cold, crunchy, vinegary

(Sweet pickles are a crime here.)

Brioche slider buns 

Butter lightly and toast on flat top

Optional power move:

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

Bottom bun

Fried chicken (hot-oil brushed)

Pickles (2–3 slices)

Slaw

Top bun

Serve immediately.

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.

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

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.

Serves

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

15 minutes.                                         45–60 minutes

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)

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.

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.

Bloom the Spices

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

Tomato Time

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

Add the Beans

Stir in kidney beans. Bring to a gentle simmer.

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.

Taste & Adjust

Adjust salt, heat, or spice as needed.

Straight up in a bowl

With crusty bread or cornbread

Over fries or nachos

Topped with:

Shredded cheddar

Sour cream

Chopped onions

Oyster crackers

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.

Pork

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

2 tbsp kosher salt

1 tbsp black pepper

1 tsp paprika (optional)

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

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

No sweet rubs — let the pork speak.

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

Whisk all sauce ingredients together.

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

Shred pork while warm.

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

Add more at the table.

Chopped pork in a warm serving dish

Soft white buns or sandwich rolls

Extra vinegar sauce on the side

Creamy coleslaw (optional, but traditional)

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.

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

For Cooking & Gravy

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

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:

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

In this episode of the F3 Podcast — Football, Fantasy & Food — Erin and Chef Jonathan Fraser break down the chaos of Week 14, recording right in the middle of a tense Texans–Chiefs showdown. From tied scores to fast swings in momentum, it’s the kind of Sunday that captures everything wild about December football.

Spotlight team: the Houston Texans, one of the league’s newest franchises — and one of just four NFL teams to never reach a Super Bowl. Erin and Jonathan unpack Houston’s unusual history, their young identity under CJ Stroud, the injury challenges that have slowed their offense, and the impressive defense that’s kept them hovering around the playoff picture. 

F3 Food Pick of the Week Recipe

Houston-Style Smoked Brisket (Jonathan’s Game-Day Version)

Ingredients

Brisket:

•1 whole packer brisket (12–15 lb), trimmed

•1/4 cup coarse black pepper

•1/4 cup kosher salt

•2 tbsp smoked paprika

•1 tbsp garlic powder

•1 tbsp onion powder

•1 tbsp ancho chili powder

•1–2 tsp cayenne (optional for heat)

•2 tbsp brown sugar

Spritz (optional):

•1 cup apple cider vinegar

•1 cup water

•2 tbsp Worcestershire sauce

Instructions

1. Trim the Brisket

Leave about 1/4 inch of fat cap to help baste the meat as it cooks.

Square off any thin edges so the brisket cooks evenly.

2. Season with a Houston Profile

Traditional Central Texas is a blend of salt and pepper. Houston builds on that with more depth and aromatics.

Mix all dry seasonings, then coat the brisket evenly.

Let the brisket rest at room temperature for 30 to 45 minutes, allowing the rub to adhere.

3. Smoke Low and Slow

Preheat your smoker to 250°F (121°C).

Use post oak as your base wood and add a small amount of hickory or mesquite for depth.

Place the brisket fat side down if your heat source is below; fat side up if the heat is above.

Smoke until the internal temperature reaches 165°F (74°C), usually 6 to 7 hours.

Spritz lightly every hour after the third hour if desired.

4. Wrap and Finish

Wrap the brisket tightly in butcher paper (or foil if needed).

Return to the smoker and continue cooking until the internal temperature reaches 203–205°F (95–96°C).

This usually takes an additional 4 to 6 hours.

5. Rest

Rest the brisket for at least 1 hour, ideally 2 hours, in a warm oven (turned off) or a dry cooler.

This step allows the juices to redistribute and makes slicing cleaner.

6. Slice and Serve

Slice against the grain across the flat.

Rotate the point section 90 degrees and slice for thicker, richer pieces.

Serve on its own or use it for sandwiches, sliders, tacos, or nachos during the late game.