Chef Ray: Quinoa Salad with Cranberries and Kale
This recipe is the perfect dish to serve up for someone who thinks kale or quinoa are bland. It is full of flavour and brings the salad to life.
Chef Ray: Low-Carb “Swedish” Meatballs in Gravy
This recipe is Keto approved bringing together a more traditional meal of meat and vege.
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.
Chef Ray: Greek Potato & Feta Cake
A great vegetarian/vegan recipe where the feta gives a great punch of flavour to the potatoes.
Chef Ray: Sesame Seed Roasted Salmon with Stir-fried Vegetables
A delicious and easy to prepare stir-fry that gives great flavour with perfectly cooked and marinated salmon for some quality healthy fats.
Chef Ray: Broccoli & Cauliflower Gratin with Sausage
This recipe is Keto approved. The Dijon mustard and thyme really bring out the flavours and is a great way to get vegetables into the mouths of children.
Chef Ray: Grilled Chicken with Brown Lentil Salad
A delicious and easy to prepare salad that gives great flavour and a good serving of protein.
Chef Ray: Maple-Soy Beef with Udon Noodles and Vegetables
This great stir-fry is simple to make and the flavour from the ginger gives it a great zing.
Chef Ray: Bacon and Egg Pie
Bacon and Egg pie is such a versatile dish and is great for both Christmas day and the lazy days afterwards.
2 weeks ago Good luck this weekend @di .duathlete Mark and Humps at the @nzmg2019 #marathon and @trisporttaupo Kinloch #triathlon respectively. #qwikkiwi #coachray
1 week ago A lazy 800m in the sea tonight #openwater #swimming #coachray #qwikkiwi . @garmin #forerunner935 @blueseventy @blueseventynz #visiongoggles
23 hours ago Warm up, 10x 100m Stride Outs on 60sec; Cool down was this morning's 30 minute workout. I've been feeling really good the last 3 run sessions I've had. I hope this feeling continues As usual I have a red face mainly due to the intervals, but also coz I think I ran a little too fast on the way home. . . #intervals #redface #sweatsession #strideouts #100m #repeats #athlete #triathlete #duathlete #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #dedication #consistencyisthekey #consistency #runner #running #run #runtraining
7 days ago Recovery week yay! I enjoyed a steady 60 minute run at endurance pace zone rate. My legs felt very happy and at times I needed to slow my pace down . . . #endurance #endurancepace #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #xterra #runningcap #black #easeup
1 week ago Back to the Queen Elizabeth Park oval this morning to get my 10x 100m stride outs on 60secs done. I warmed up on the run from home to the oval and cooled down on my run home. . . . #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno
5 days ago This morning I did the Anderson Park Run. This is my second time at this particular park run and I did my fastest 5km time for 2019. The toughness of last weekend's half marathon put some good mileage into my legs! Plus yesterday's solid gym session left me feeling positive with the support I get. . . . #parkrun #parkrunnz @parkrun .nz #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #strava #garmin #mizuno
2 weeks ago This morning I did a 30 minute recovery run and used some of the route I ran yesterday in the half marathon. Today I noticed my surroundings a bit more and spotted this large mural. Often you only see murals like this if you are on foot. This one faces the pathway that follows the Whanganui River through the city out towards Castlecliff. As far as the run went, I felt great and really enjoyed it. . . . . #whanganui #rivercity #mural #muralart #streetart #streetartphoto #instagram #run #runner #running #runtraining #recoveryrun #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray
