Yam Fries

Serves Four

Two large, 8 – 10 oz yams

2 Tablespoons cold-pressed, extra-virgin olive oil

Salt & Pepper to taste

-Preheat oven to broil.

-Wash, then slice the yams into ½” thick, by ½” wide by 3-4 “ long strips (depending on the size of the yam).  Most importantly, keep the size of all the slices the same to ensure even cooking.

-Toss well with the oil to ensure the yam pieces are evenly coated.

-Place on rimmed baking sheet, lined with a piece of parchment paper (makes for an easy clean-up).

-Broil for 10’ on one side, then turn over and broil 10’.  Yams are done when easily pierced with a fork.  Remove from oven, then sprinkle salt and pepper on top.

-Let cool 5 minutes before eating.

-These will store quite well in the refrigerator and are perfect for right before or after your endurance workout.

Day 27 -Thai Chicken and Prawn-

10ml Olive oil

1 Knob of ginger (Grated)

1 Clove of Garlic (Crushed)

1 Red Chilli (Seeds removed, sliced fine)

1 Chicken Breast (2cm Dice)

200g Raw Prawn Flesh (Deveined)

1 Red Capsicum (cut into small diamonds)

2 Tbsn Chicken Stock

2 Egg Whites

1 Punnet Enoki Mushroom (Just pulled apart)

4 Spring onions (Sliced on an angle)

Zest and Juice of 1 Lime

8 Macadamia Nuts (lightly crushed)

2 Sprigs of mint (Leaves Just ripped up)

Coriander to Garnish

Heat oil in a Wok on high, add ginger, chilli and garlic and cook quickly for 30 seconds. Add Chicken, cook until almost fully cooked but not quite, add Prawn and capsicum.

When the prawns are cooked the chicken should have finished cooking, add the stock bringing it to a simmer. Add in your egg whites, cook egg whites without stirring, just let them set into an omelette then break them up.

Finish by adding the remaining ingredients and garnish with a few coriander leaves

Day 26 -Mayonnaise-

 4 Egg Yolks

500ml Extra Virgin Olive Oil

50ml Lemon Juice

Cracked Black Pepper

Wisk egg yolks, slowly drizzle in oil 10ml at a time and whisk until combined.

Do Not add any more oil until the each 10ml is combined.

Once you have added 250ml of oil, whisk in 25ml of lemon juice.

Continue until all oil is combined then add the last 25ml of lemon juice.

Finish With cracked black pepper.

For Aioli add two cloves of crushed garlic.

For Perinaise add 100ml of Peri Peri Marinate

Day 25 -Tandoori Lamb with Cucumber Mint and Frisee-

Tandoori Marinate

1 Large Knob of Ginger (Grated)

Zest and Juice of 1 Lemon

1 Good Sprig of Rosemary (Picked and Chopped)

1 Red Chilli (Seeds Removed and Chopped Fine)

1 Tbsn Paprika

1 tsp Coriander Seeds (Toasted and Crushed)

Half tsp Ground Cardamom

Half tsp Ground Cumin

Quarter tsp Cracked Black Pepper

Measure Chop and Mix. It should be a most rub, kind of like wet sand, if it is too dry, add a tsp of water.

2 Four Rib Racks of Lamb (Heavy Fat Removed)

Marinate for a couple of hours, overnight is better if you have the time.

Heat an oven proof frypan with a dash of olive oil. Place lamb in pan and grill fat side down for two minutes, place in pre-heated oven (180c) and cook for approximately 15 to 20 minutes. Set aside to rest covered with foil for 5 to 10 minutes.

While lamb is resting prepare your salad.

Cucumber, mint and frisse Salad

1 Head of Frisee washed and Dark, Outside Leaves Removed (these will be bitter)

1 Continental Cucumber (Cut into Chunks)

1 Red Onion (Sliced Fine)

3 or 4 good sprigs of mint (Leaves just torn up)

Juice of 1 Lime as Dressing

Split Racks into 2 rib pieces and serve on salad.

Day 24 -Sesame Crusted Atlantic Salmon With Thai Melon Salad-

2x 200gm Atlantic Fillets (Skin on, scaled and bones removed)

100gm White Sesame Seeds

 Press salmon into sesame seeds until you have an even crust.

Set aside

Half Rockmelon

Half Honeydew Melon

Quarter Watermelon

1 Red Chilli (Chopped)

Half Bunch of Mint (Shredded)

2 Kaffir Lime leaves (Shredded Fine)

1 Bunch Coriander Leaves (Picked)

Zest and Juice of 2 Limes

1 Knob of Grated Ginger

2 Spring onions (Sliced Fine)

Cracked Black Pepper 

Scoop melons, with a melon baller if you want to make it pretty, if not just cut into chunks. Add all other ingredients and mix lightly.

Pre Heat oven to 180c

Heat an oven proof pan, add a little Olive oil and grill salmon skin side down on a medium heat for about two minutes. The sesame seeds should be nice and light golden. Place pan in oven for about 3-5 mins. 3 mins if you like your salmon medium- rare 5 to 6 mins if you like it well-done.

Serve skin side up, on top of salad with a wedge of lime.