Coach Ray

Training for Excellence, with Excellent Training

Chef Ray

Chef Ray: Cobb Salad

Biju Thomas and Allen Lim put their spin on a traditional Cobb Salad by including fruit making this a delicious summer salad.

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

Serves: 4

  • 4 eggs
  • 4 cups mixed greens
  • sliced meats and cheeses, a slice or two of each per serving: ham, turkey, Swiss, cheddar, etc…
  • bananas, sliced lengthwise
  • 8-12 strawberries, sliced
  • juice of ½ a lemon

Dressing

  • 2 tablespoons orange marmalade or cherry jam, or other jam/preserves
  • 1 tablespoon chopped onion
  • 1 teaspoon chopped garlic
  • 1 teaspoon chopped jalapeno
  • 1 tablespoon chopped fresh parsley
  • ½ cup white or apple cider vinegar
  • ½ cup canola oil
  1. To hard boil eggs: Put whole eggs in a small pot and cover with water. Bring to a boil, cover with a lid, and let cook approximately 10 minutes. Remove eggs and rinse in cold water before peeling. If you are not using the eggs immediately, wait to peel them and cut into halves.
  2. To make the dressing: Place all ingredients except oil in a blender. Turn on motor to a low speed and carefully drizzle in oil until a nice thick consistency is reached. Adjust seasoning with salt, pepper, and a bit of sugar. (Makes enough for at least 8 servings. Keep leftover dressing in the fridge for up to 4 days.)
  3. Toss greens in a bowl with a squeeze of a lemon juice and a sprinkle of salt.

Place about 1 cup of greens in centre of each plate. Arrange an equal amount of meat and cheese, egg, and sliced fruit onto each plate of green. Top with dressing.

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.

Share this post so your friends can benefit as well.

If you enjoyed this recipe here is one I published a year ago:

For more great recipes like this get the Feedzone Cookbook.

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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