Healthy Recipe Archives

January 13, 2019January 13, 2019

Chef Ray: Greek Potato & Feta Cake

A great vegetarian/vegan recipe where the feta gives a great punch of flavour to the potatoes.

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January 6, 2019December 30, 2018

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.

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December 30, 2018December 17, 2018

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.

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December 23, 2018December 3, 2018

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.

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December 16, 2018December 17, 2018

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.

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December 9, 2018December 3, 2018

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.

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December 2, 2018December 3, 2018

Chef Ray: Lime and Sweet Chilli Beef Salad

A delicious and easy to prepare salad that gives great flavour and a good serving of protein.

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October 14, 2018October 13, 2018

Chef Ray – Chicken, Baby Kale, and Roast Tomato Wholemeal Pasta

A delicious and easy to prepare soup that gives great flavour and sustenance.

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October 7, 2018October 9, 2018

Chef Ray – Red Lentil Soup

A delicious and easy to prepare soup that gives great flavour and sustenance.

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September 30, 2018September 30, 2018

Chef Ray – Kimchi Buckwheat Bowl

Fresh, vibrant and flavoursome and packed full of vitamins.

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Coach Ray is bringing my training to life! I have new motivation, training is interesting and challenging. I look forward to it each week! I am really looking forward to ongoing growth and gains working with Coach Ray 😀

Karen McLintock

2018-08-19T08:00:55+0000

Ray has helped me loads of the past couple of years. His knowledge and enthusiasm is second to none. He has helped me with everything from my schedule, my constant bombardment of questions and understanding the data that is recorded onto my training peaks account. Even when i ask questions on forums (sometimes i think i ask too many to Ray directly, haha) Ray is the first one to respond with a long and detailed answer. At times i honestly dont know what i could of done without his help. I love writing my own plans but having that extra guidance and reassurance that my sessions are correct for me and that im not wasting my time is fantastic. Keep up the great work Ray, and if im asking to many questions just tell me to back off, haha.

Mike Catton

2018-07-25T14:28:32+0000

I started working with Ray at the end of May with less than two months to train for a 26km hilly run in the Queen Charlotte sounds. Due to injury and fitness, I was pretty much starting from the beginning with the training. Through following the training plan I was not only able to get to the start line but finish the run with a smile on my face. Having a training plan to follow ensured that I achieved my training goals and I was well prepared for the event. I’m now planning my next event and looking forward to more training and getting faster and fitter!

Michelle Richardson

2018-07-24T08:59:00+0000

I’m 9wks into a beginner running program. And I’ve gone from not having exercised for over a year (plus being well over weight), to being able to jog 5km. I didn’t believe I could do it. But Ray’s knowledge and planned schedule is definitely proving me otherwise. So if you want to get started... Ray’s your Coach!!👍🏼

Lisa Harris

2018-07-20T09:23:07+0000

Ive only been with Ray for 4 weeks but already can feel an improvement In my performance. Its great to have my schedule planned correctly and has taken the guesswork out of each workout and put the fun back in. Ive found him very encouraging and supportive and as an older new runner this is important in building up my confidence. Really looking forward to the coming years running. Thanks Ray!

Sheila Faithfull

2018-05-09T07:31:00+0000

Coach Ray doesn't just do a "set and forget" programme. He analyses each session and provides valuable feedback (including praise when deserved). He knows his stuff and this soon brings results. Every day since being on the team I feel fitter and stronger and eager for the next challenge. I've come to realise that it's more about training smarter, not harder. He's a top coach and anyone who has a goal and the determination to work towards it are very lucky to have him provide a training programme to help achieve it. The support of other athletes on the Qwik Kiwi team helps too to make you feel you're not alone on your journey. "You don't have to be great to start but you have to start to be great"

Janne Falkner

2018-04-02T23:49:29+0000

I've been with Coach Ray /Qwik Kiwi Coaching for a few years now - ever since I decided I wanted to do an Ironman. Ray was really supportive and encouraging and the sessions he put together for me got me to the best physical place for me to achieve my goal. When I got injured Ray made adjustments to my training so I could keep doing what I could and not go backwards too much, and if life got in the way we just worked around it. Its been a great collaborative effort with lots of communication, support & encouragement. Any goal YOU want to achieve - whether its running 5km, biking 20km, swiming 3km or doing an Ultraman Ray will get you there

Helen Majorhazi

2018-03-31T19:45:29+0000

Qwik kiwi endurance spots Endurance sports consultant. I am really enjoying the app for my training. It is simple to use and gives me the ability for getting structured workouts from my coach. My coach has analyzed the gap between where I am currently achieving and where I need to be, then it is all available online in the app. I also love being able to customize my workouts as it gives me much more convenience. I can adjust my training times and days according to my other commitments. There is nothing more satisfying for my motivation than knowing I am progressing. I know my effort is paying off and it is extremely satisfying watching my increases. This is particularly motivating when looking at the visuals. My schedule from the pulse page changes colour when I complete the training. This is particularly satisfying when I see the planned training against the actual training I achieved. With the app I am confident that I am working efficiently and effectively and I can also join others in the social groups who share my goals. I found with the app I am much more successful and motivated than previously. I know I will reach my goals, I have excellent support and structure for my training. I also know I only have to ask to get further support if I need it or if I plateau. I would thoroughly recommend Qwik Kiwi. You should try it. You wont be disappointed.

Jules Gilligan

2017-04-05T08:17:11+0000

I have been using Qwik Kiwi since 2006 to take the guesswork out of the training I need to do for a variety of events. The personalised training programme from Qwik Kiwi / Coach Ray features many of the workouts he publishes in his Coach Ray/Qwik Kiwi blog. They have been successful in getting me to the start line of many events of various lengths and disciplines (triathlon, duathlon, cycling short and long distances, time trials etc, adventure races, running events). The workouts coupled with my personal desire and commitment to achieve are a win-win for me !

Di Chesmar

2017-04-01T06:08:22+0000

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1 day ago Long run done! Thanks for the company @j4netdavies_sw @elizabethmeliax #qwikkiwi #ironmantraining
5 days ago Warm up 5 mins on treadmill & 5 mins hip mobility exercises 20 reps, then 15 reps, then 10 reps, then 5 reps no RI in the following order: (hack squat, Bosu squat, sled with 10kg plate in it {20 metres}, leg extension 13.5kg, leg curl 18kg) Approx 4min RI before this next lot: 20 reps, then 15 reps, then 10 reps, then 5 reps no RI in the following order: (incline fly 5kg DB, incline press 5kg DB, lat pulldown 35kg, seated row 23kg, standing shoulder press with 6kg bar) 20 reps, then 15 reps then 10 reps, then
6 days ago A lay down on the grass next to this garden sculpture in the shade was so nice. It's going to reach 32C in Hastings today. My eyes stung with sweat after my Mona Fartlek interval run and I was rocking the red face. . . . #monafartlek #intervals #VO2 #reps #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #sculpture #recovery #redface #red #holidayisover
4 days ago Shaved a few more seconds off my 5km time recorded on the course for the Greytown Woodside Park Run this morning. I'm pretty rapt about that given my legs had a solid workout in the gym yesterday. I slowed a bit in the last kilometre - slight incline and tiredness. Weather conditions were perfect with it being overcast and no headwind on the way back. I used these new shoes for the first time today. They are ultra bright. Perhaps they'll reel in some ultra fast times. . . . #greytown #woodside #parkrunnz #parkrun @parkrun .nz #nzparkrun #runner #running #run #athlete
4 days ago Great morning to get out for a casual #run #coachray #qwikkiwi @garmin #forerunner935 @strydrunning #runningwithpower @asicsnz @asics #nimbus @oakleyaus_nz #radarev
3 days ago Best #run for a long time. I feel like things are coming together. #coachray #qwikkiwi . @garmin #forerunner935 @strydrunning #runningwithpower @asicsnz @asics #nimbus @oakleyaus_nz #radarev
1 week ago Great ride this morning with @kittykatt832 #teamkrraaazzzyyy #escalator #slipperyrail #terminus #bermedmonster #qwikkiwi #coachray . #absolutewilderness #absolutewilderness2019
1 week ago Morning ride to blow out the cobwebs with @kittykatt832 #teamkrraaazzzyyy #absolutewilderness #absolutewilderness2019 #escalator #slipperyrail #terminus #bermedmonster . #coachray #qwikkiwi . @garmin #forerunner935 #garminforerunner935 @boardmanbikes @chris_boardmanbikes
1 week ago Great morning to get out for a run in Richmond today #coachray #qwikkiwi . @garmin #forerunner935 @strydrunning #runningwithpower @asicsnz @asics #nimbus @oakleyaus_nz #radarev
7 days ago Not many training sessions completed this year. I chose to spend time with 4 visitors from Germany. Two of them hosted me in July 2016 when I was there for #challengeroth . We enjoyed each others company so much that they decided to visit New Zealand. Today they drove north on the final part of their visit. I travelled with them for some of their time in New Zealand and today I headed back to my sister's place and tomorrow I will get home. My legs didn't enjoy the run and stride outs much - ouch! . . . #visitors #notenoughrunning

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