Process the vegetables through a juicer. The fiber will separate into one container, while the fresh juice collects in another. Pour the juice into a large glass and drink! Notice how the lemon really cuts out the “green” taste that most people try avoid.

Great for building strong immune systems!!

Tomato Sauce:
1 Supersized jar of Bolognaise sauce
¾ Cup of salt reduced tomato soup canned
250g Ricotta cheese
Dried mixed herbs
¾ Cup red lentils – rinsed 3 times
½ Cup chia seeds
1 Tbsp dried chilli flakes – to taste
2 Tbsp molasses
Little bit salt & pepper

White Sauce:
1 Tbsp butter
3 Tbsp flour
2 Cups low fat milk (approx.)
½ Cup finely grated Grana Padano cheese
1 Tsp paprika
Little bit salt & pepper

Vegetables:
2 handfuls finely sliced sweet potato
2 Handfuls Pumpkin finely sliced
3 Portabello mushrooms finely sliced
4 handfuls spinach – plus a squeeze of lemon

Directions:
1. Preheat oven to 180 degrees. In a large bowl, mix all ingredients for the tomato sauce.

2. White sauce: In a saucepan low heat, melt butter add flour and cook for approximately 2 minutes (enough to cook the flour, quickly add the milk in two batches and whisk well each time. Add the grated cheese and paprika and salt and pepper.

3. Spread the tomato sauce in the base of a large lasagne tray. Add 1 layer of lasagne sheets.

4. On top, layer white sauce, sweet potato, tomato sauce, and lasagne sheets.

5. Repeat with white sauce, mushroom, tomato sauce, and lasagne sheets.

6. Next repeat with tomato sauce, spinach leaves layer – ¼ cup ricotta cheese crumbled – squeeze of lemon, and salt and pepper.

7. Finish the final layer with lasagne sheet, white sauce, pumpkin, tomato sauce, and one last layer of lasagne sheets.

8. Cover the lasagne with tomato sauce and the last of the white sauce. Sprinkle with extra cheese.

9. Push down lightly to compress the layers. Around the sides of the dish where there are some gaps, pour in the orange juice.

10. Leave in oven for 45 minutes. Enjoy with glass of red wine and some laid back music of your choice- the group UB40 is good.

Preheat oven to 200 degrees Celsius. Place chicken, chorizo, lemon, olives, garlic, chicken stock and butter in a baking dish. Mix together, then sprinkle with paprika, salt and pepper. Roast for 30 minutes or until chicken is cooked through.

(Serves 4)

Ingredients
1 cup Quinoa
3/4 cup craisins (sweetened dried cranberries)
1/2 cup slivered almonds
1/2 cup mixed seeds (chia, sunflower, pumpkin)

Method
Rinse 1 cup Quinoa in water.
Place rinsed Quinoa in medium size saucepan with 1 1/4 cups boiling water.
Cover & simmer on very low heat for 12 mins.
At about 8 mins in, throw in craisins. The steam will soften & expand them!
Let the mix stand, covered, for about another 5mins after removing from stove.
Dry roast the almonds & seeds. Throw in after final step… Enjoy!!!

Directions:

Prepare asparagus by snapping off tough ends. Cut remaining stalks into shorts lengths of around 5cm each. Fry in olive oil until slightly browned. Add crushed garlic and fry for further minute. Add a couple of handfuls of washed and chopped spinach leaves and fry until wilted. Add finely chopped skin of 1/2 small preserved lemon and juice of 1/2 lemon. Season with pepper only. Cook pasta and drain. Mix pasta with sauce in the frying pan, adding an extra dash of olive oil. Serve with either freshly grated parmesan cheese or crumbled feta.

Beans
Onion
Red capsicum
Garlic
Coriander seeds
Cumin
Cayenne or chilli powder
1 can black beans
1 can kidney beans
Fresh tomatoes or tinned tomatoes
Fresh coriander

Guacamole
Avacado
Lime juice
Salt & pepper
Fresh coriander

Salsa
Red onion
Tomato
Coriander
Salt & pepper

Directions

Fry chopped onion with finely diced red capsicum for a couple of minutes. Add a small amount of crushed garlic and pinches of ground coriander seed, cumin and cayenne or chilli powder. Fry a further minute or two. Add a drained can of black beans another of kidney beans. Add diced fresh tomatoes or half a can of chopped tomatoes and let simmer until the ingredients come together and the mixture thickens (while this is happening, you can crack a couple of eggs over the top to poach if you desire). Add a handful of chopped, fresh coriander at the end and stir.

Buy freshly made soft tortillas or burritos from the Spanish grocer on Johnson St down the road from the gym. Heat these by dry frying them for a few minutes each side on a cast iron or non-stick fry pan.

Spoon some beans onto the centre of the tortilla. Add spoonfuls of guacamole, salsa, grated cheese, sour cream, jalapeno peppers, chilli sauce and poached egg if you fancy. Fold the bottom of the tortilla over towards the middle, followed by the two sides, to make a pocket that is open at the top and hopefully holds your ingredients inside.

1 Cup Fish Sauce (Golden Boy Brand is a good one)
1 Cup Fresh Lemon Juice
Small Bunch Coriander finely chopped
1 Lemon Grass Stalk very finely sliced
3 or 4 Lime Leaves finely chopped
4 to 6 Hot Red Chillies finely chopped (if you don’t want it too hot remove some of the seeds)
4 Garlic Cloves crushed.

Mix together, note this dressing can be kept in a fridge in an air tight jar for several months.

Lamb Fillets

Depending on size, 2 to 3 Lamb Fillets per person. Note remove the white coloured sinew before cooking to stop the fillets curling, your butcher may do this for you. Pan fry, grill or BBQ the Lamb Fillets until medium (pink inside)

Rocket Salad

Mix some Rocket, a few Coriander leaves, some finely sliced red Capsicum some Cherry tomatoes halved and some finely sliced Lebanese Cucumber.

Place the lamb fillets on some salad, spoon over the Spicy Thai dressing add some cracked black pepper and season to taste then enjoy .

Directions:

Juice all of the above, then add this to a blender with one banana, 2 heaped teaspoons of vital greens and some filtered water.

I blend, drink, and it just sets up my day. The alkalinity helps me reduce the acidity of my blood from my morning training session and the mix of nutrients provides the fuel to help me recover.

About Kristian:

Kristian Manietta is a triathlon coach, a triathlete, husband, father and budding author. To learn more about Kristian or either of his two amazing & successful businesses, go to:

http://www.trispecific.com/about/

http://www.tptherapy.com

http://twitter.com/kmanietta

200g small new potatoes
200g French beans, topped and tailed
Black olives

For the dressing:
3 tablespoons olive oil
1 tablespoon white wine vinegar
1/2 teaspoon Dijon mustard
Salt and pepper

Directions:

1. Boil the potatoes until tender.

2. Whilst the potatoes are boiling, start preparing the salad by layering the bottom of your serving bowl with lettuce.

3. In a separate pan of boiling water, add the eggs and simmer for 5 mins (soft boiled) or 7 mins (hard boiled). Drain and rinse under cold water to stop them cooking. Peel and set aside.

4. Add the French beans to the boiling potatoes about 5 mins before the potatoes are done.

5. Drain the tuna – you can reserve some of the oil for the dressing if you like (for extra fishiness). Make the dressing by whisking the above ingredients together.

6. Cut the potatoes in half and distribute over the lettuce leaves, followed by the beans. Pour on half of the dressing. Then add the flakes of tuna and the anchovies with a little more dressing, and finally the eggs (cut in half), olives and remaining dressing.

Eat in the sun with a glass of riesling!

(or alternative low calorie, non-alcoholic beverage…)

Directions:

Combine rice and tea and spread out on the base of a frying pan (mix more rice and tea if there are areas uncovered). Place the salmon fillets on top of the mix skin side down. Medium heat with the lid on. Do not lift the lid. The fillets should be ready in ten minutes at medium. Leave for longer if you like it cooked all the way through. Once this is ready you will be able to easily peal of the salmon skin, and leave any sticky rice behind! (This can also be done on the BBq if you have a lid, or bowl that you can cover smoke).

While the fish is cooking, firstly peel oranges and slice across the segments. Place in a bowl with a table spoon of oil, mix this around so some of the orange juice combines with the oil to form the dressing (this can be done much earlier for more flavour to come out). Remove the long woody ends of the fennel and the base, and any untender outter leaves. Cut down the middle and slice thinly (like an onion). Mingle this through the orange mix and season.

Serves 2 people.

Enjoy!