Cold Weather Recipes To Warm You Up

Autumn brings with us mornings of waking up in the dark, rainy days and cold commuting from home to work. But it does come with some benefits: Beautiful morning views of nature, an excuse to wear warm, cosy jumpers and to binge on Netflix, all while tucking into some hearty, nutritious food.

Whether you’ve returned from an evening run, gym or swim session, we have put together our top recipes for cold weather to warm you up, perfect for triathletes returning from their off-season training. Each recipe contains protein for muscle repair, carbohydrate for slow releasing energy, and plenty of vegetables for a balanced and nutritious meal.


Beef and Sweet Potato Casserole

Perfect when you have a bit more time to spend. Delicious, as well as providing you with protein, complex carbohydrates and at least two portions of vegetables.


  • 170g diced beef
  • 1 large onion, diced
  • 1 large carrot, sliced
  • 2 cloves of garlic
  • 250g green beans
  • 1 large sweet potato, cut into chunks
  • Splash of dry red wine
  • 1 bay leaf
  • 1 pinch of dry thyme
  • 80g wholemeal flour
  • 175ml beef stock
  • ½ tablespoon of tomato puree


  1. Soften the onions, garlic, carrots, sweet potato in a large saucepan on the hob for ten minutes with oil.
  2. Add the flour and tomato puree and gradually pour in the beef stock and wine.
  3. Once the liquid is all mixed in and gently simmering, add the beef, bay leaf and thyme. Cover and cook on low heat for 1 and a half hours, or until the beef is completely cooked and tender.
  4. Add the green beans, and cook on low heat uncovered for another half an hour.
  5. Remove the bay leaf and serve.


Chestnut and butterbean soup (as featured in the Zone3 Recipe Book)

This recipe is extremely simple, quick and filling. A great lunchtime recipe to make after a morning of training. High in protein, vitamins and minerals. Multiple portions can be made and reheated for a quick, nutritious lunch.

Recipe (serves 2)

  • 1 large tin of butterbeans
  • 200g chestnuts
  • A large onion
  • 1 carrot
  • 1 pint vegetable stock
  • Handful of rocket


  1. Fry onions in a large saucepan and then add the chopped-up carrot, chestnut and butterbeans. Cook for 5 minutes.
  2. Add the vegetable stock and simmer for 15-20 minutes.
  3. Blend all the ingredients together.
  4. Serve, topped with rocket and wholegrain bread on the side.


Chickpea and Aubergine Stew

Suitable for vegetarians, vegans and meat eaters alike! Inspired by a Lebanese dish called Magmour, this simple recipe contains few ingredients but is rich in iron, vitamins and protein.

Recipe (serves 2)

  • 1 can of chickpeas
  • 1 large aubergine, cut into bitesize chunks
  • 120g fresh spinach
  • 1 clove of garlic
  • A large onion
  • 1 teaspoon smoked paprika
  • 500g passata
  • ½ tablespoon tomato puree


  1. Gently fry the aubergine, garlic and onion until the aubergine softens.
  2. Add the paprika and chickpeas and cook on medium heat until the aubergine is cooked.
  3. Add the tomato puree and passata and cook on medium heat for another 20-30 minutes. The aubergine should be very tender.
  4. Add the spinach and cook for another 5 minutes.
  5. Serve with brown rice.

Do you have a slow cooker at home which you would rather use? Simply add all the ingredients apart from the spinach and put on low heat throughout the day. A few minutes before you’re ready to serve, add the spinach and cook on a slightly higher heat until the spinach cooks.


Turkey and butternut squash lasagne

A leaner alternative to the classic lasagne dish and made with butternut squash sheets instead of lasagne sheets for a lower-carbohydrate option.

Recipe (serves 4)

  • 400g lean turkey mince
  • 2 onions, diced
  • 280g mushrooms, sliced
  • 1 large carrot, grated
  • 120g fresh spinach
  • Italian herbs mix
  • 2 cloves of garlic
  • 1 tin of chopped tomatoes/passata
  • 800g butternut squash sheets
  • 1 tablespoon milk
  • 100g ricotta cheese
  • 1 egg
  • Grated mozzarella cheese to sprinkle on top


  1. Pre-heat the oven to 180 degrees.
  2. Cook the diced onions and garlic in a saucepan. When the onions start going see-through, add the turkey mince.
  3. Add the mushrooms and herbs and keep on medium heat.
  4. Once the mushrooms are cooked, add the grated carrots, tomatoes, tomato puree, and gently simmer for 10-20 minutes.
  5. While the sauce is simmering, mix together the ricotta cheese, eggs, milk and a pinch of herbs into a paste-style mixture.
  6. Once the sauce is finished, arrange the sauce and butternut squash sheets in layers in a casserole dish.
  7. Add the ricotta cheese mixture to the top of the stack and sprinkle mozzarella cheese on top.
  8. Cook in the oven to 30 minutes. Serve with salad.


Fish Pie

According to the NHS, it is advised to eat fish twice a week as it contains many vitamins and minerals, including omega 3 which is great for your heart. Oily fish is also a good source of vitamin D – find out more about why Vitamin D is important for athletes here.

Recipe (serves 2)

  • 280g fish pie mixture
  • 150g king prawns
  • 2 spring onions, chopped
  • 1 large carrot, grated
  • Two large tomatoes, cut into quarters
  • 170g frozen peas
  • 1 leek, chopped
  • Handful of chopped parsley
  • Juice of one lemon
  • 375g potatoes
  • 100g mature cheddar cheese, grated
  • Splash of milk


  1. Pre-heat the oven to 180 degrees.
  2. Boil the potatoes until they are soft. Drain and then mash with milk and butter.
  3. While the potatoes are boiling, cook the leek in a pan on the hob. Once it has softened, add the peas, spring onions, fish and prawns to the hob and cook on medium heat.
  4. Once the fish mixture has cooked, mix in a casserole dish with lemon juice, tomatoes, carrot, parsley and half of the cheese.
  5. Top the casserole dish with the mash potato and sprinkle the remaining cheese on top of that.
  6. Cook for half an hour, or until the mixture is bubbling and the top is crispy.

We hope you’ve found a recipe to try out this Autumn or Winter. Why not share your photos using #RaceZone3 on socials and we will feature them on our social channels! For more tasty recipes for triathletes, see our recipe book here.