Fantastic to see people with their head down, determined faces pushing through the wild Wellington wind over the weekend. Well done!

My day started with “What’s for dinner tonight Mum?” That dreaded question….

May we inspire you with a quick, healthy balanced favourite meal our family will enjoy tonight.

From my experiences the body will always recover better from training if I take time to fuel it with a good balance of carbohydrate, protein, fat.  Eat well to train well team #STEPITUPNZ.

Here’s my version of a recipe found in Jamie Oiver’s Everyday Super Food cook book. (Jamie Oliver (2015), Everyday Superfood, Penguin Books)


Crumbed Chicken Tenderloins, Salad and Pita.


  • – Packet of regular wholemeal Pita breads
  • – Chicken tenderloins (family of 5 = 500grams)
  • – 1 cup bread crumbs (panko or dried bread crumbs ok too)
  • – 1 egg
  • – 1 Avocado
  • – 2 tomatoes
  • – Small cos lettuce
  • – 1 carrot
  • – Small tub of natural yougurt, or, plain greek yougurt.
  • – Tablespoon of sweet chilli sauce (optional)


What to do

  1. Prepare two bowls one with a lightly beaten egg, one with crumbs.
  2. Crumb chicken tenders by dipping first in egg bowl then crumbs.
  3. Smash flesh of avocado with ¼ cup of yougurt (optional; add a dash of sweet chilli sauce)
  4. Dice tomatoes, wash 5-6 lettuce leaves, peel and grate carrot.
  5. Heat tablespoon of olive oil in pan and cook chicken tenders till golden and cooked through.
  6. Lightly toast pita breads in the toaster.
  7. Divide chicken, pita, tomatoes, carrot and lettuce amongst plates with a good dollop or two of avo/youghurt sauce.