Eating Well is Jiu-Jitsu – A Healthy World Cup


Soccer World Cup, party, celebration, watching the match at a friend’s house or in the bar… The tendency to “fatten up” is always high, isn’t it? Beer + snacks – workout = well, it’s better not to comment…

It’s true that many of us maybe won’t be alive to watch another World Cup here in Brazil, but like any good jiu-jitsu practitioner, we also must take care of our body, mind and soul and that includes doing things moderately and with no extremes. Don’t miss the trainings the next day. Neither hang around as if the world would be about to end just because Brazilian team has won another match.

If you are drinking, do it moderately. And what about the snacks? Could there exist some healthier versions? Still tasty, nutritious and mouth watering? Yes, this is possible and the “Eating Well is Jiu-Jitsu” blog checked that out for you, dear reader.

6 appetizers for making you not get fat during the World Cup:

1) Guacamole with Tortillas



1 Avocado

2 peeled and seeded tomatoes, cut into small cubes

1 red pepper finely chopped (can be substituted for Tabasco)

Juice of 1 lemon

Olive oil

Salt to taste


-> Cut the avocado in half, remove the pit and, with a spoon, collect all the fruit flesh inside the skin.

-> Put it in a bowl and mash it a little with a fork.

-> Add all remaining ingredients to the bowl and mix well. Season with lemon juice, a little drizzle of olive oil, and salt to taste.

-> Serve immediately with Tortillas.

2) Burrata (Italian fresh cheese) with light pesto sauce and whole French bread toasts

burrataLight Pesto Sauce Recipe


½ cup (tea) of olive oil

1 shallow spoon (tsp) of salt

1 cup (tea) of basil leaves

3 tsp of crushed Brazil nuts

100g of grated light cheese


-> Quickly blend/process all ingredients.

-> Place the pesto sauce over the burrata cheese and serve it with French bread toasts.

3) Carrot and cucumber sticks with yogurt sauce


2 Carrots

2 Cucumbers

1 Bottle of nonfat natural yogurt (160g)

2 Tbsp of lemon juice

1/2 tsp of salt


-> Cut the carrots and cucumbers in half (width-wise) and then cut each half into sticks. Put them aside.

-> Add the yogurt, lemon juice and salt in a bowl and mix well. Put them aside.

-> Place the carrot and cucumber sticks in a bowl with ice and serve them with the yogurt dressing on the side.

4) Arracacha (“Mandioquinha”) cream appetizer served in cups


3 tsp of olive oil

2 dessert spoons of minced garlic

500g of arracacha or mandioquinha

1 large potato

300ml of homemade vegetable broth (if industrialized, use the light version)

2 tablespoons of light ricotta cream


Salt to taste

Ground black pepper to taste


-> Cut the arracacha and potatoes into cubes. Put them aside.

-> Sauté the garlic in olive oil.

-> Mix in the diced potato and arracacha and sauté them with garlic.

-> Add the vegetable broth into the pan and cook until the potatoes and arracachas are quite soft.

-> Blend the vegetables to form a puree and then return them to the pan.

-> Add the ricotta cream and enough milk until you reach a creamy texture.

-> Adjust the salt and add black pepper to taste.

-> Serve it hot in tea cups.

5) Pumpkin rolls with feta cheese (Servings: 20 units)


100g of Japanese pumpkin with skin

80g of Feta Cheese

2 tsp of olive oil


-> With a vegetable peeler, make thin slices of raw pumpkin (with skin). Put them aside.

-> Brush a little of olive oil on each slice and set them aside for 20 minutes.

-> Make 20 Feta cheese cubes (approx. 4g each). Put them aside.

-> Fill the pumpkin slices with feta cheese and roll them to look like a sushi.

-> If you prefer, you can decorate the rolls with sage leaves or fresh oregano

6) Zucchini Mini Rolls


1/2 bowl + 1 Tbsp of light ricotta cream

1kg of shredded smoked chicken

100g of Raisin

200g of Summer Squash or Zucchini

Salt to taste

Olive oil to taste

Black pepper to taste


-> Mix the shredded chicken, ricotta cream, raisins and season them with salt and pepper to taste. Put them aside.

-> With a vegetable peeler, make thin slices of zucchini and season them with salt, black pepper and a little bit of olive oil. Put them aside.

-> Fill the zucchini slices with the chicken salad and roll them to look like a sushi.

Did you like it? Share it with your friends! =)

This article has only an informative purpose and is not intended to replace professional guidance. The use of vitamins and supplements can offer you great results, but before using any product, we strongly recommend you to visit a Nutritionist, Doctor or another specialist for an analysis and follow-up.

Source (in Portuguese):

Veja SP

Illustrative pictures

Credits: Google