Coach Ray

Training for Excellence, with Excellent Training

Chef Ray

Chef Ray: Healthy Homemade Muesli

This is a yummy, healthy, home-made muesli recipe that doesn’t take long at all.

There are in essence three parts to the process:

  1.  The liquid ingredients
  2.  The dry base ingredients
  3.  Combining the liquid and dry base ingredients together

Start by pre-heating the oven to about 150 degrees.

To make the liquid ingredients, blend a banana, about 1/4 cup of apple juice and 1/2 cup of Maple syrup. I often cut down the amount of Maple syrup as it is very dense in kilojoules and it is also expensive. Make sure you use genuine Maple syrup, not what is typically on the supermarket shelves here in NZ which is Maple flavoured syrup (i.e. sugar and flavouring).

In a separate bowl mix together the dry base ingredients: 3-4 cups of wholemeal rolled oats and about a cup of shredded coconut. Then mix in the liquid ingredients.

Place the combined ingredients into a baking dish and toast for 5-10 minutes, stirring regularly until lightly toasted.

Mix in an assortment of nuts (silvered almonds, pine nuts, walnuts, chopped cashews, chopped macadamias etc….) and continue toasting. Don’t forget to stir it every so often to ensure it gets evenly toasted.

Once toasted remove from the oven and let cool prior to adding other dry ingredients (i.e. currants, sultanas, dried goji berries, cranberries etc….).

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.