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.
- 2 weeks ago
Morning run on a cool, clear, West Coast wintery morning ❄️ snow on the alps leads to a crisp breeze. Thankful for my @icebreakernz top 🏃♂️ #coachray #QwikKiwi - 4 days ago
First park run post #covid_19 . New Zealand is the first country to restart the park run and boy was it a brilliant feeling being back and seeing the other park runners (walkers) I've met. Because I've only had one (off road) run since I sustained a leg injury I decided to be a volunteer today. If I had been on the start line I am sure I would have put myself under (self inflicted) pressure. After the park run had finished, I joined the large group who went to @theofferinggreytown and enjoyed my usual after race breakfast there. Once that - 1 day ago
Another half hour on the wind trainer. So I am not looking at my watch all the time to see how time is left I watch Netflix on my phone which I sit on a towel across the handle bars 😊 #windtrainer #training #trainingsession #cycle #crosstraining #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instacyclist #keepingfit - 6 days ago
This was my first run in 5 weeks. I seldom run off road so this was a good test to see how my right leg was after twanging a muscle while helping a friend lift a rotary hoe into a car boot 5 weeks ago. I walked parts of the track & would have done in any case. I was surprised at how OK I felt. So all was good. The last photo is of the rubbish picked up by the entrance sign. Why do people think it's OK to toss rubbish on the ground? How hard is it to
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.