Chef Ray: Nicoise Pasta Salad - Coach Ray

Coach Ray

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Tri Training NZ
Chef Ray

Chef Ray: Nicoise Pasta Salad

Delicious and simple.

From: Thomas, Biju & Allen, Lim (2011) The Feed Zone Cookbook: Fast and Flavorful Food for Athletes Velo Press

Serves 2


  • 2 cups of salad greens
  • 1 cup of cooked pasta
  • 1 can (140gm) tuna, drained and gently flaked
  • 230gm green beans, uncooked or lightly steamed
  • 2 hard-boiled eggs, sliced


  • 2 egg yolks
  • 1 teaspoon minced garlic
  • 1 tablespoon coarse-ground prepared mustard
  • 1 tablespoon white vinegar
  • 2 tablespoons olive oil
  • juice of ½ a lemon
  1. In a large bowl combine salad greens, pasta and tuna.
  2. To steam the green beans, place 1/2 cup of water in a saute pan and cook over medium-high heat until most of the water has evaporated and the beans are bright green. Add to salad.
  3. To make the dressing: Put the egg yolks, garlic, mustard and vinegar in a blender. Turn blender to low speed to incorporate the ingredients, then keep motor running and carefully drizzle in oil and lemon juice. Add more oil if you like a thinner dressing. Add salt and pepper to taste.
  4. Add dressing and hard boiled eggs to salad, toss gently.

Serve with crusty bread and top with fresh grated parmesan.

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.

Chef Biju and Dr. Lim vetted countless meals with the world’s best endurance athletes in the most demanding test kitchens. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance.

The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Allen show how easy it is for athletes to prepare their own food, whether at home or on the go.

The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings.

The Feed Zone Cookbook includes

  • 150 delicious recipes illustrated with full-color photographs
  • Breakfasts, lunches, recovery meals, dinners, snacks, desserts
  • Dr. Allen Lim’s take on the science and practice of food
  • Portable real food snacks, including Lim’s famous rice cakes
  • Dozens of quick-prep meals for before and after workouts
  • Shortcuts, substitutions, and techniques to save time in the kitchen
  • Over 100 gluten-free and vegetarian alternatives to favorite dishes


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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.
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