FREEDOM NEWSROOM

Ingredients 400g organic free-range chicken thigh fillets, chopped into large pieces 1 tbsp olive oil or avocado oil 2 cloves garlic, finely chopped 1 tsp fresh ginger, grated (optional) 1 cup green beans, trimmed 1 cup broccolini, chopped 1 cup broccoli florets 1 cup snap peas ½ cup shelled edamame beans (fresh or frozen) 1–2 tbsp tamari or soy sauce Cracked black pepper, to taste Optional: squeeze of lemon or lime juice Wild Rice & Quinoa Base ½ cup wild rice½ cup quinoaWater as per packet instructions Pinch of salt2 tbsp hemp seeds (to finish) To Serve (optional) Sliced spring onion Sesame seedsExtra cracked pepper Instructions Step 1 - Cook the wild rice & quinoa Rinse both grains well. Cook separately or together according to packet instructions (wild rice takes longer). Once cooked, fluff and combine. Season lightly with salt and set aside. Step 2 - Cook the chicken Heat oil in a large pan or wok over medium-high heat. Add chicken and cook for 5–6 minutes, turning until lightly golden and mostly cooked through. Step 3 - Add aromatics Add garlic and ginger. Stir for 30–60 seconds until fragrant. Step 4 - Add the greens Add green beans, broccolini, broccoli, snap peas and edamame. Stir-fry for 3–5 minutes until vegetables are tender-crisp and bright green. Step 5 - Season Add tamari or soy sauce and cracked black pepper. Toss well to coat. Finish with a squeeze of lemon or lime if desired. Step 6 - Assemb le the bowls Spoon wild rice & quinoa into bowls. Top with chicken and greens. Sprinkle with hemp seeds, spring onion and sesame seeds if using. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value: Calories: 680cal | Protein: 43g | Fat: 24g | Carbohydrates: 48g

Lower Body Push & Pull Workout

In this bulletin we discuss Fibres role in lowering LDL cholesterol. . .

Ingredients For the scramble • 3 large eggs • 1 tsp extra virgin olive oil • 1 tin sardines (90–100 g drained, in olive oil) • ½ cup mushrooms, sliced • ½ small onion, finely diced • 1 small tomato, chopped • 1 clove garlic, minced • Salt & cracked pepper, to taste To serve • ¼–½ avocado, sliced • 1 tbsp hemp seeds • 2–3 tbsp kimchi Instructions Step 1 - Heat the pan Heat olive oil in a non-stick pan over medium heat. Step 2 - Sauté the veg Add onion and mushrooms. Cook for 3–4 minutes until softened. Add garlic and stir for 30 seconds until fragrant. Step 3 - Add tomato & sardines Add chopped tomato and sardines. Gently break the sardines apart and warm through for 1–2 minutes. Step 4 - Scramble the eggs Whisk eggs lightly with salt and pepper. Pour into the pan and gently stir, keeping the scramble soft and creamy. Step 5 - Finish & serve Remove from heat once just set. Serve topped with avocado slices, hemp seeds and kimchi. Nutrition and Cooking Times Prep time: 5 minutes | Cook time: 8 - 10 minutes Serves: 1 generous serving Nutrient Value: Calories: 520cal | Protein: 40g | Fat: 36g | Carbohydrates: 18g

Lower Body Push & Pull Workout

In this bulletin we discuss the 12 rules for a healthy Christmas. . .

Ingredients 2 tsp lime rind, finely grated 1 tbsp no-added-salt tomato paste 1 tsp smoked paprika 1/2 tsp dried chilli flakes 1 garlic clove, crushed 60ml (1/4 cu p) fresh lime juice 2 (200g eac h) chicken breast fill e ts, halved horizontally 2 bunches asparagus, trimmed, sliced 150g (1 cup) frozen baby green peas 150g sugar snap peas, trimmed, sliced 2 tsp olive oil 1 tsp maple syrup 1/2 cup fresh mint leaves, chopped 155g (3/4 cup) tri-coloured quinoa, cooked 1 tbsp sunflower-seed kernels, toasted, to serve Instructions Step 1 Combine rind, tomato paste, paprika, chilli, garlic and 2 tbs lime juice in a glass or ceramic dish. Add chicken. Turn to coat. Cover. Place in the fridge for at least 30 minutes to marinate. Step 2 Place asparagus, peas and sugar snaps in a steamer set over a saucepan of simmering water. Cover. Steam for 2 minutes or until just tender. Refresh under cold running water. Drain. Place in a large bowl. Step 3 Preheat a chargrill pan or barbecue flat plate over medium-high heat. Spray with oil. Drain chicken. Grill for 2-3 minutes each side or until cooked through. Thinly slice. Step 4 Combine the oil, maple syrup and remaining lime juice in a bowl. Add the chicken, mint and quinoa to the greens. Add the dressing. Toss to combine. Season. Sprinkle with sunflower seeds. Nutrition and Cooking Times Prep time: 50 minutes | Cook time: 20 minutes | Serves: 4 Nutrient Value: Calories: 273cal | Protein: 30.5g | Fat: 6.1g | Carbohydrates: 25.9g - Sugars 8.2g

Push & Pull Workout

In this bulletin we discuss updated information on the Ketogenic Diet. . .

Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g

Cable & Core Workout