Saturday, June 19, 2010

Tip of the week by Gloria Averbuch - Celebrate the World Cup with Healthy Snacks

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.

In the meantime, Women’s Professional Soccer’s 2010 season continues to role on, with the WPS All-Star Game presented by U.S. Coast Guard Reserve kicking off on June 30th.

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
½ 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 350º F (180º 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
16 g Carbohydrate
9 g Protein
2 g Fat

 Excerpted from Food Guide for Soccer—Tips & Recipes From the Pros, with Women’s Professional Soccer, by Gloria Averbuch and Nancy Clark, RD. Available on or