Put on your apron and enter the Coach’s Kitchen! Designed for coaches and parents to help support the dietary needs of their athletes, these recipes will offer ideas on what to eat and drink before, during, and after training or competition for optimal sport performance.

INGREDIENTS
  • 2 cups canned black beans, rinsed and drained
  • 2 cloves fresh garlic, minced
  • ¼ cup vegetable broth
  • 2 teaspoons lime juice
  • ½ teaspoon hot sauce
  • 2 tablespoons fresh cilantro, chopped 

Makes 10 servings

INSTRUCTIONS
  1. In a food processor or blender, combine all ingredients. Pulse just until smooth.
  2. Cover and refrigerate for 3–4 hours before serving.
  3. Serve with baked tortilla wedges, pita bread, and/or assorted raw vegetables.

TIP: Always thoroughly rinse and drain canned beans before using them to decrease the amount of sodium and gas producing sugars. If you have time, soak 2 cups of dry black beans overnight in 3-4 inches of water. Drain and rinse. Place in a pot with 6 cups of water. Bring to a boil, then reduce heat and simmer for 45-60 minutes or until beans are tender. Drain and cool and they are ready to go.

NUTRITION INFORMATION (PER ¼ CUP SERVING)
  • Calories: 41.5
  • Fat: 0.20g
  • Carbohydrate: 7g
  • Protein: 2.43g
  • Fibre: 2g

Sport Benefits: Canned beans are a necessary pantry staple. They are inexpensive, versatile, and chocked full of protein, carbohydrates, and fibre. Use this as a post-workout snack with some veggies and pita or whole grain crackers, and a glass of milk, and you’ve got a complete recovery balance of carbs and protein!

Recipes taken from PowerFuel Food, Planning Meals for Maximum Performance, by Angela Dufour, RD, CSSD, Performance Dietitian