A Healthy Soccer Snack the Pros Eat

With World Cup fever firmly taken hold, and the trumpeting sound of the vuvuzelas heard wherever there's a game, it's time to turn to the best possible accompaniment to viewing the games; that means snacking!

Below is a dish which honors the heritage of many of the teams taking part in the World Cup, and features both nutritional benefits and taste.

Boston Breakers Black Bean Spinach Dip

Here's a tasty dip that's a helpful recovery food because it is rich in both carbs and protein. Bring it to a post-game tailgate party, along with some baked chips.

  • 1 15.5 ounce (440 g) cans black beans, drained and rinsed
  • ? cup (120 g) salsa
  • 1 4.5 ounce (135 g) can chopped chilies
  • 1 10-ounce box (300 g) chopped spinach, thawed and drained
  • 2 teaspoons cumin
  • 1 cup grated cheddar cheese (8 ounces, 240 g), preferably low-fat
  • 1 chopped jalapeno, as desired
  • Optional: 1/4 cup fresh chopped cilantro, or to taste
  1. Mash the beans either by hand using the back of a fork or in a blender or food processor. Leave some beans whole, for varied texture.
  2. In a medium bowl, combine the beans, salsa, chilies, spinach, cumin, cheese (cilantro and jalapeno).
  3. Pour the bean mixture into a pie-plate or other similar baking dish. Bake in 350? F (180? C) oven until well heated, about 20-30 minutes.
  4. Serve with baked corn chips.

Yield: 10 servings

Total Calories: 1,200 (without chips)

Calories per serving: 120

16g Carbohydrate

9g Protein

2g Fat


Read more tips like these in "Food Guide for Soccer--Tips & Recipes From the Pros" by Gloria Averbuch and Nancy Clark, RD. The book addresses nutrition questions and concerns of soccer athletes of all ages, and offers almost 50 recipes from players in Women's Professional Soccer. Find the book at NancyClarkRD.com or at Amazon.com.

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