Here are a three quick and easy recovery dinners from nutritionist Kathy Findlay for when time is short. Fill up, fuel up and prep your muscles ready for your next training session

---

RED & WHITE QUINOA WARM SALAD

Time: 20 minutes.

Ratio: 80g carbs:17g protein.

Ingredients:

• 60g quinoa
• 1 vegetable stock cube
• Selection of salad vegetables (eg, spring onion, tomatoes, cucumber)
• Pinch of salt
• Dried parsley
• 30g cheese
• Fruit (eg, grapes, strawberries) (optional)

Instructions:

1. Simmer 60g of quinoa in 180ml of vegetable stock (use a cube) until tender and all the water has been absorbed. This will take 10-15minutes.
2. While doing this, chop a variety of salad veggies such as spring onions, cucumber and tomatoes, then stir them through the quinoa, adding a pinch of salt and a sprinkle of dried parsley. 3Cube 30g your favourite cheese and stir it through your warm salad.
3. If you’re feeling adventurous then try adding a fruit such as grapes or strawberries too.

---

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. foodforsport.wix.com/nutrition
See Kathy’s Instagram account for more recipe ideas: food4sport_