Chef Ray – Meatball Sliders
Easy to whip up and store in the freezer, these meatball sliders are a great nutritious meal.
Chef Ray – Buffalo and Sweet Potato Tacos
These were fantastic taco’s with just the right amount of kick. These are great to take on the road or to work as a lunch. Just put the segments in separate containers and then make when it’s time to eat.
Chef Ray – Flatiron Steak with Mustard Sauce
The combined taste from the garlic, onion and parsley with the mustard sauce really brings this steak dish alive.
Chef Ray: Pasta with Smoked Salmon
This is a fresh take on the classic version without the heaviness of cream and butter.
Chef Ray: Pork Green Chilli
Pork is a great ingredient because it cooks fast and remains tender. This green chilli goes well with rice or flat breads.
Chef Ray: Pizza Dough
This is Biju Thomas and Allen Lim favourite pizza dough recipe. It’s super-fast and easy to prepare. In my household it is often made on a Friday evening and then have homemade pizza’s for dinner instead of takeaways. The kids love it, because they get to decide what goes on top.
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 – Red Lentil Soup
A delicious and easy to prepare soup that gives great flavour and sustenance. From: Thomas, Biju & Lim, Allen (2011) The Feedzone Cookbook – Fast and Flavorful Food for Athletes Velo Press
Chef Ray – Couscous with Currants
Couscous is easy and fast to prepare. It goes great with pork, chicken or fish. From: Thomas, Biju & Lim, Allen (2011) The Feedzone Cookbook – Fast and Flavorful Food for Athletes Velo Press
Chef Ray – Flourless Chocolate Cake
Easy to make, these cakes were a desert hit with the kids and full of flavour.
Fitness Swimming Training Plan (Intermediate 8 week Plan) 3 swims per week
This programme will build your swimming fitness and develop your confidence and speed in the water even more. Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Being 8 weeks in duration, this plan progresses through phases to build you to your peak performance.
Prior to using these plans, you should be able to complete swim sessions of 1,500m in distance.