January 1, 2026

High-Protein, High-Fibre Farro Salad

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

Training Technique - Cable & Core Exercises

By Zina Stone • January 1, 2026
Cable & Core Workout

Freedom Bulletin #311

By Zina Stone • January 1, 2026
In this bulletin we discuss Cooling the Muscle. . .

Choc Protein Christmas Brownies

By Zina Stone • December 23, 2025
Ingredients 70 g chocolate protein powder 2 tbsp raw cacao powder (replace cocoa 1:1) 170 g smooth peanut butter 5 tbsp milk of choice (add 1 extra tbsp if mixture feels too thick) 3 tbsp maple syrup Optional: ½ tsp vanilla extract or a pinch of salt (helps balance cacao’s bitterness) For the Chocolate Topping 100 g dark chocolate (70% or higher) 1 tsp coconut oil Instructions Step 1 Mix the peanut butter, maple syrup and milk in a large bowl. Step 2 Add the protein powder and cacao and mix to form a smooth dough. Step 3 Roll out between two pieces of baking paper to your preferred thickness. Use a Christmas tree cookie cutter to cut out Christmas tree shapes. Freeze for 30-60 minutes Step 4 Break up the dark chocolate into a heat-proof bowl and add the coconut oil. Melt in the microwave, then drizzle on top of the chilled brownies ensuring the sides are covered. Step 5 Freeze again for around 10 minutes or until the chocolate is set. Nutrition and Cooking Times Prep time: 30 minutes | Freeze time: 60 minutes | Total time: 1 hour 30 minutes Nutrient Value: Calories: 210kcal | Protein: 10g | Fat: 18g | Carbohydrates: 13g