FREEDOM NEWSROOM

Ingredients 1 cup baby spinach 1 cup broccoli florets, steamed ½ cup shelled edamame ½ cup cooked chickpeas (roasted if preferred) ½ cup cooked quinoa ½ avocado, sliced 1 tablespoon pumpkin seeds 1 teaspoon chia seeds 1 tablespoon tahini 1 tablespoon lemon juice 1 teaspoon extra virgin olive oil Sea salt and cracked black pepper to taste

Barbell & Trap Bar Training

In this bulletin we discuss Lactate & Brain Health. . .

Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates

Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates

Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |

Ingredients 1 lb. boneless skinless chicken breast, cut into bite-sized cubes 1 tablespoon olive oil or avocado oil, divided ½ medium yellow onion, diced 1 medium red bell pepper, diced 2 garlic cloves, minced 1 (15-ounce) fire-roasted diced tomatoes 1 (14-ounce) can full-fat coconut milk 1 (15-ounce) can chickpeas, drained and rinsed 1 (12-ounce) bag frozen cauliflower florets 2 tablespoons curry powder ½ teaspoon ground turmeric ¼ teaspoon dried ginger (or 1 teaspoon fresh peeled ginger, grated or finely minced) ½ teaspoon fine salt Pinch of black pepper 2 large handfuls fresh baby spinach (about 3 ounces) Optional For Serving: Chopped fresh cilantro, steamed rice, and lime wedges Instructions Step 1 Place a large skillet over medium-high heat. Add 2 teaspoons of oil and swirl to coat. Add the chicken and cook, 5-6 minutes, until almost cooked through, stirring occasionally. Step 2 Remove the chicken to a clean plate and set aside. Step 3 To the pan, add the remaining 1 teaspoon of oil to the skillet and swirl to coat. Add the onions and peppers and cook for 5 minutes or until the onions start to soften, stirring occasionally. Add the garlic and continue cooking for 1 minute or until fragrant. Step 4 Add the cooked chicken back to the pan along with the tomatoes (and their juice), coconut milk, drained chickpeas, frozen cauliflower, curry powder, turmeric, ginger, salt, and pepper. Stir to combine. Bring just to a boil. Reduce the heat, cover, and simmer for 10 minutes, stirring once or twice. Step 5 Remove the lid from the skillet and add the spinach. Stir and allow the spinach to wilt, 2-3 minutes, then serve over steamed rice with chopped cilantro and lime wedges. Nutrition and Cooking Times Prep time: 10 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 375cal | Protein: 26g | Fat: 17g | Carbohydrates: 29g |

Ingredients 3 whole eggs 120g shrimp (peeled) 2 tbsp Greek yoghurt Salt, pepper Optional: garlic, chilli flakes, spinach Instructions Step 1 Lightly sauté shrimp in a pan (2–3 mins each side). Step 2 Whisk eggs with salt & pepper. Step 3 Pour eggs into pan, scramble gently. Step 4 Stir through Greek yoghurt at the end for creaminess. Step 5 Serve immediately. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 450cal | Protein: 50-55g | Fat: 25g | Carbohydrates: 5g |

Barbell Training

In this bulletin we discuss Psyllium Husk - Super Food. . .

Ingredients 3 tablespoons extra-virgin olive oil, divided ⅓ cup chopped marinated artichoke hearts ⅓ cup chopped salami ¼ cup chopped pepperoncini 2 tablespoons red-wine vinegar 1 tablespoon chopped fresh oregano, plus more for garnish 500g chicken cutlets ½ teaspoon ground pepper 2 ounces fresh mozzarella cheese, thinly sliced Instructions Step 1 Preheat broiler to high. Step 2 Mix 2 tablespoons oil, artichoke hearts, salami, pepperoncini, vinegar and oregano in a medium bowl. Step 3 Heat the remaining 1 tablespoon oil in a large broiler-safe skillet over medium-high heat. Sprinkle chicken with pepper and add to the pan. Step 4 Cook until starting to brown, about 3 minutes. Turn the chicken over and top each piece with the artichoke mixture and cheese. Step 5 Transfer the pan to the oven and broil the chicken until the cheese is browned and an instant-read thermometer inserted in the thickest part of the chicken registers 165 degrees F, 3 to 4 minutes more. Step 6 Serve the chicken with any pan drippings and oregano, if desired. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 303cal | Protein: 28g | Fat: 20g | Carbohydrates: 3g |