We’re being tested in a lot of ways with all that’s going on in the world.

And one of the most hard-pressed facets is our mental resilience; cooped up in isolation, it’s easy to slip into some unhealthy eating habits.

With the help of our Performance Dietician Ali Miles, we’ve put together some recipes to keep you fit, healthy and motivated during this challenging time.

All of these are foods that our players eat as part of their elite dietary requirements, and can be great to make on your own or with the kids!

Lamb ragu

(from Sydney's Café Sopra)


  • 1/4 cup (6omL) olive oil
  • 1.5kg cubed lamb shoulder (2cm dive)
  • 3x 750mL passata
  • 3 sprigs rosemary, leaves chopped
  • 2 anchovy fillets
  • 1 tsp dried chilli flakes
  • 120g piece of pancetta or sliced prosciutto (optional)
  • 2x parmesan rinds* plus 1/2 cup grated parmesan
  • Pasta to serve (shell pasta is ideal as it 'holds' the sauce)


1. Preheat oven to 150°C

2. Heat the oil in a casserole dish over medium-high heat. Season lamb, then seal in batches for 6 minutes or until browned on all sides and fat has rendered down.

3. Return lamb to pan, add the passata and 1 1/2 cups water. Bring to the boil, then add rosemary, anchovies, chilli, pancetta and parmesan rinds, if using.

4. Return to the boil, then cover and bake for 2-2 1/2 hours or until the meat is tender

5. Remove the parmesan rind and piece of pancetta, if using.

6. Cook the pasta in boiling salted water according to the packet instructions. Drain.

7. To serve, toss the drained pasta with the lamb ragu, then scatter with grated parmesan.

8. Enjoy with a salad or steamed veggies.

Ali's tips:

This ragu sauce is ideal to freeze.  I store parmesan rinds in the freezer for up to six months, then add them to soups and ragus for extra flavour.

Lamb can easily be switched out for beef and can be served with zucchini noodles if exercising less than normal.