Nutrition,  Top Tips

Power up, power down – recipe 3

Fuel your training sessions and outdoor swims and aid your recovery afterwards with the third of our recipes from Kathy Findlay

Easy cheesy three beans on toast

This recipe makes three portions of an excellent source of post exercise recovery protein (48g), fibre, calcium and iron. Teamed with granary or seeded toast, you’ll be well on your way to recovery in time for your next swim.

  1. Dice 1 onion and lightly sauté in a large pan with 1 tbsp olive oil for 10 minutes on a low heat

  2. Add 2 chopped garlic cloves, 1 tsp paprika and ½ tsp cumin to the pan and fry for a further few minutes until fragrant

  3. Add ½ diced courgette and 1 tin of chopped tomatoes and simmer gently for 30 minutes

  4. Add 200g borlotti beans, 200g red kidney beans, 200g cannellini beans, ½ tbsp maple syrup, 1 tsp apple cider vinegar and 1 tsp tamari and simmer for 5 minutes

  5. Season with salt and pepper and maybe a spot of chilli powder if you like it hot as well as spicy

  6. Top with a generous sprinkling of cheddar cheese and tuck in.

Expert advice

Kathy Findlay is an open water swimmer, nutritional therapist and advanced sports and exercise nutritional advisor providing personalised nutritional advice and plans to athletes.
See Kathy’s Instagram account for more recipe ideas: food4sport_

Stay up to date with The Dip, our free weekly outdoor swimming newsletter.

Outdoor Swimmer is the magazine for outdoor swimmers by outdoor swimmers. We write about fabulous wild swimming locations, amazing swim challenges, swim training advice and swimming gear reviews.