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

Japanese Inspired Salmon Bowl

By Zina Stone • April 23, 2026
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger

Chicken & Broccoli Salad

By Zina Stone • April 9, 2026
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates

Chicken, Beet & Lentil Power Bowl

By Zina Stone • March 26, 2026
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