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Swimming is an excellent workout that requires the whole body to move extraordinarily. For your body to sustain the energy it needs all throughout the training, you have to keep it fit and healthy by eating the right food. Some swimmers are struggling for the right food to eat especially in the morning when they need to train early. Moreover, if you are a beginner, eating right would help you enhance your strength and optimal performance.
Looking for recipe ideas to add on your diet or regular meal? Since a swimmer needs to eat more nuts, cereals, beans, low fat cheese, yogurt, fresh juices rich in Vitamin C and vegetables, Try one of these healthy and absolutely yummy recipes perfect for your swimming nutrition requirements!
Black Bean Soup
This may not look so good but it tastes incredibly delicious. You need;
Dried black or turtle beans (2 cups)
8 cups of water
½ low fat butter
2 cups chopped celery
2 cups chopped onion
1 pc. bay leaf (optional)
1 tbsp. minced garlic
1 pc. ham bone
7-8 cups water or chicken broth
Salt and pepper to taste
Sour cream for garnish
- Soak beans in 8 cups of cold water overnight and drain, or cover beans with 8 cups of boiling water in saucepan and cook over high heat. Bring to a full rolling boil and cook for 2 minutes. Cover and allow to soak for an hour. Drain and rinse well. You will now have 5 cups of soaked beans.
- Heat Butter in a casserole. Add the other ingredients.
- Remove ham bone and bay leaf. Puree beans in blender. Put back into pan and season with salt and pepper. Add ham, cumin and oregano if desired. Boil for a few minutes more.
- When ready to serve, ladle with soup bowls. Place a dallop of sour cream in the center. Garnish with chopped onion and cheese if desired.
1 pc. large cucumber
1 cloves garlic, crushed
2 cups yogurt, beaten with a fork to loosen.
3 tbsp. Fresh mint or 1 tbsp. dried mint
- Peel cucumber, remove seeds and dice.
- Combine cucumber with the rest of the ingredients with a fork.
- Serve a salad or side dish.
Fruit Filled Granola
Canola oil or canola oil spray to grease baking sheets
½ cup honey, molasses or maple syrup or a mixture
¼ cup canola oil
2 cups “old fashioned” rolled oats (not the quick cooking kind)
½ cup almonds, sliced
1/3 cup cherries, dried
1/3 cup dried apricots, chopped
1/3 cup dried banana, sliced
- Preheat oven to 250 deg. F. Lightly grease a large baking sheet with sides. Set aside.
- Combine honey and oil in a small saucepan and heat just until hot (or use the microwave). In a bowl, mix rolled oats and sliced almonds. Add the honey-oil mixture. Mix thoroughly until well combined.
- Spread granola mixture evenly onto baking sheet. Bake for about 40 minutes or until light golden. It will still be soft when it comes out of the oven, but it will harden as it cools. Do not overbake, or it will have a bitter burnt taste. Allow granola to cool completely.
- Add the dried fruits and mix well. Store in an airtight container or a ziplock bag.