Chef Ray: Pasta Salad with Walnuts and Blue Cheese - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Chef Ray

Chef Ray: Pasta Salad with Walnuts and Blue Cheese

This a great meal to fuel your workouts.

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

Serves 2


  • 2 tablespoons olive oil
  • 1/4 cup chopped walnuts
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon coarse-ground prepared mustard
  • 1 tablespoon crumbed blue cheese
  • 3 cups cooked fettucini
  • 2 cups mixed baby greens
  • fresh lemon juice

Optional Ingredients

  • roasted chicken
  • grilled vegetables
  • fresh basil

In a large bowl, combine olive oil, walnuts, parsley, mustard and blue cheese. Fold in chilled fettuccine pasta, along with any optional ingredients.

Serve greens with pasta on top. Add lemon juice and salt to taste.

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.
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