Energising Recipes for Long Days on the Slopes

Skiing is a high energy pursuit, and skiers typically burn around 600-800 calories per hour. This energy needs to be replaced, and high energy, high protein food is important after skiing to prevent injury and keep the cold at bay. 



Porridge is great for supper as well as breakfast, and porridge oats release energy slowly, helping to keep skiers energised on the piste the next day.


50g porridge oats

350 ml of water or milk 

1 tbsp of honey

1 tsp salt

Greek yoghurt thinned with milk or honey

Mix the ingredients in a bowl, and simmer gently for 4-5 minutes, stirring continuously. Drizzle the yoghurt over the porridge to serve.


Chicken Soup

Soup is simple, easy to digest, and provides a quick temperature fix after the day’s skiing. Chicken soup is rich in protein, and good for colds and the flu, so it acts as a preventative measure against cold-related illnesses.


1 whole chicken, around 3lbs

1 Spanish onion, finely chopped

2 cloves of garlic, crushed in a pestle and mortar

2 chopped stalks of celery

2 chopped leaves of parsley

1 tbsp of salt

2 carrots, chopped

1 avocado

Place the chicken in a large covered stock pot, with the onion, garlic, celery, parsley and salt. Simmer for five minutes. Turn off the heat and marinate for 45 minutes.

When cool, remove the chicken, discard the skin, and remove the meat from the bones, chopping the meat into small chunks. Store the covered chicken in a refrigerator.

Add the bones to the stock pot, cover and simmer for three hours. Then sieve the mixture, removing any solids and skimming off excess oil. Return to the stock pot with the carrots and simmer again. Season with salt to taste, and wait until the carrots are tender.

Place chicken and chopped avocado in a bowl, and pour the soup over to serve.


Beef Stew

Stews are simple to make, and the combination of fresh vegetables and beef provides a dish high in starch, with a fast release of glucose to the body for replenishing energy.


500g stewing steak

2 stock cubes

1 large chopped carrot

1 small peeled and chopped onion

4 Sticks of chopped celery

½ peeled, and chopped swede

1 peeled and chopped parsnip 

55g plain flour

55g butter

1 tbsp Worcester Sauce

3 tbsp horseradish

Place all the ingredients excluding the flour, butter and horseradish in a large pot filled with water. Bring to the boil, and simmer for 2 ½ hours, topping up the water occasionally. Stir the flour, horseradish and butter together, and add to the stew as it starts to reduce. Season to taste, then serve.


Spaghetti Bolognaise

Rich in carbohydrates, this is ideal after-ski food, and simple to make.


1 tbsp of oil

1 chopped onion

350g of lean mince

1 400g tin of tomatoes

1 tbsp of oregano and thyme

3 cubes of beef stock

225g spaghetti

2 tbsps. of grated Parmesan cheese

Brown the onions in a heated saucepan with the oil, and add the mince. Stir until browned. Add the thyme, oregano and tomatoes and simmer for 1 hour. Boil the spaghetti in a pan of water. Serve with grated Parmesan cheese.

These recipes are suggestions for a suitable diet for the sport of skiing. Keeping hydrated is also important at high altitude, so regular fluid intake is also essential. It is important to eat light food before and during skiing to prevent indigestion.

Ski chalets will often have cooking facilities which mean you can choose to knock up some simple dishes after a long day on the slopes, which will help keep your energy levels high and ensure that you can make the most of your time on your ski holiday.

Barbara has gone skiing with her family for years. She also loves cooking, and has a pile of family recipes that she loves treating people to. She guests posts for a cooking blog.

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