January 22, 2026

Chicken and Greens StirFry

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 - Assemble 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

Training Technique - Nautilus Machine Workout

By Zina Stone • January 22, 2026
Lower Body Push & Pull Workout

Freedom Bulletin 314

By Zina Stone • January 22, 2026
In this bulletin we discuss Fibres role in lowering LDL cholesterol. . .

Sardine Scrambled Eggs

By Zina Stone • January 15, 2026
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