Courtesy of WOWSA, Huntington Beach, California.

The recipes that Beth French uses on her channel swims and training are simple.

For hydration, French uses coconut milk – or alternatively either rice milk or almond blend carton – mixed with Ovaltine powder. “I put in 3 heaped desert spoons of powder in 750ml of coconut milk. To have as a breakfast shake, I add banana and blend.”

French also occasionally mixes chai latte powder and banana with coconut milk and peanut butter…”mmmmm“.

The protein fudge recipe that she occasionally uses in her training and channel swims includes 12 ounces of coconut flour, 1 x 400ml tin coconut milk, 1 x 400ml tin condensed milk, 2 eggs, and 2 ounces of cocoa powder. “Mix, pour into 9″ square brownie tray to make about 24 cupcake portions.

Bake at 180°C until firm to touch in the middle, it takes about 30 minutes.”

Cool in tin and keep refrigerated until heading to the shoreline.

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