freedom-fitness

Japanese Inspired Salmon Bowl

Thu, 23 Apr 2026 10:27:39 GMT

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

Directions

Marinate salmon: In a small bowl, whisk together soy sauce, mirin, sesame oil, ginger and garlic.
Place salmon in the marinade and let sit for 10 minutes.
Cook salmon: Heat a non-stick pan over medium heat. Add salmon (skin-side down if it has skin) and cook for 4-5 minutes per side or until cooked through and flaky. Set aside.
Cook greens: In the same pan, add bok choy and a splash of water. Sauté for 2-3 minutes until tender.
Make dressing: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey and ginger.
Assemble bowls: Divide rice between bowls. Top with salmon, edamame, bok choy, carrot, cucumber and green onions. Drizzle with dressing and sprinkle with sesame seeds and nori.

Nutrition Facts - 1 Serving

Calories: 480
Protein: 34g
Fat: 17g
Carbohydrates: 46g
Fibre: 6g

Chicken & Broccoli Salad

Thu, 09 Apr 2026 04:25:07 GMT

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

Thu, 26 Mar 2026 00:04:37 GMT

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

Smoked Salmon & Avocado Green Bowl

Thu, 19 Mar 2026 03:37:01 GMT

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

Pan-Cooked Fresh Sardines

Thu, 05 Mar 2026 02:45:52 GMT

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 |

Chicken & Chickpea Curry

Thu, 26 Feb 2026 06:26:53 GMT

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 |

Training Technique: Freedom LIFT - Barbell & Trap Bar Training

Wed, 25 Feb 2026 06:06:43 GMT

Barbell & Trap Bar Training

Using our Squat Rack area, try these 3 essential barbell lifts in your next Freedom LIFT session.

Freedom LIFT Exercises ��

1️⃣ Trap Bar Deadlift

2️⃣ Barbell Overhead Squat

3️⃣ Barbell Military Press

These three movements are foundational compound lifts that develop total-body strength, muscle, stability, and control.

If you're just starting out, begin with a light weight — or even just a broomstick — to master proper technique and movement patterns. Focus on quality over load, and treat each lift as a skill that improves with consistent practice.

If you’re new to resistance training, build confidence first with machines or bodyweight exercises before progressing to barbell work.

Why Use Barbell & Trap Bar Training? ⬇️

✔️ Builds full-body strength

✔️ Improves athletic performance

✔️ Enhances coordination and stability

✔️ Develops functional, real-world strength

Freedom Bulletin 319

Wed, 25 Feb 2026 05:46:47 GMT

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

Lactate has long been misunderstood as a metabolic by-product associated with hard, enduring exercise. We all have experienced the lactic burn, stopping us from training.

But lactate is a preferred brain fuel and signalling molecule, particularly under conditions of increased demand.

The brain weighs 2% of the body but consumes 20% of its energy. To function optimally, this disproportionate amount of energy requires the brain to be flexible in its fuel source.

Shrimp & Egg Protein Scramble

Thu, 19 Feb 2026 04:41:14 GMT

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 |

Training Technique: Freedom LIFT - Barbell Training

Thu, 19 Feb 2026 04:29:18 GMT

Barbell Training

Using our Squat Rack area and adjustable benches, try these 3 essential barbell lifts as part of your next Freedom lifting session.

Freedom LIFT Exercises ��

1️⃣ Barbell Bench Press

2️⃣ Barbell Back Squat

3️⃣ Barbell Bent-Over Row

These three movements are foundational compound lifts that build total-body strength and muscle. If you're just starting out, begin with a light weight — or even a broomstick — to master proper technique and movement patterns. Focus on quality over load, and treat each lift as a skill that improves with consistent practice.

If you're new to resistance training, we recommend building confidence with machines or bodyweight exercises before progressing to the barbell.

Why Use Barbell Training? ⬇️

✔️ Builds full-body strength

✔️ Improves athletic performance

✔️ Enhances coordination and stability

✔️ Develops functional, real-world strength

Freedom Bulletin 318

Thu, 19 Feb 2026 03:37:11 GMT

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

Psyllium husks originate from the seeds of the plantago ovation plant.

The husk is the outer seed coat separated by milling, it contains high levels of soluble fibre that swells into a gel when mixed with water.

Its health benefits are immense and have been used for thousands of years.

When hydrated, psyllium forms a dense gel that slows down digestion, reducing blood sugar levels and insulin spikes (a precursor to all metabolic diseases).

Antipasto Baked Smothered Chicken

Thu, 12 Feb 2026 03:04:31 GMT

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 |

Training Technique: Nautilus Cable Workout Lower-Body

Thu, 12 Feb 2026 02:43:47 GMT

Nautilus Cable Workout

Using our Cable Machine, you can get a complete lower-body workout in one simple setup.

Try these 4 cable exercises to get you started ��

Exercises:

1️⃣ Romanian Deadlift

2️⃣ Alternating Lunges

3️⃣ Hip Thrust (Cable Pull-Through)

4️⃣ Squats

These exercises are perfect for all fitness levels — just start light and gradually increase the weight as you build strength. Cable training is fantastic for developing muscle, control, balance, and overall strength, while also providing extra support for stability and balance.

Why cable exercises? ⬇️

✔️ Engage more muscles

✔️ Constant tension throughout the full movement

✔️ Joint-friendly and easy to adjust

✔️ Improves balance and control

Freedom Bulletin 317

Thu, 12 Feb 2026 02:36:35 GMT

In this bulletin we discuss how to protect the brain from dementia. . .

Dementia is often discussed as a problem of plaques, tangles, or genetics.

While these features matter, it does not fully explain why some brains remain functional despite these problems, while others decline rapidly.

Studies Show this could be due to the amount of Brain derived neurotrophic factor (BDNF) available to the Brain.

BDNF is the fertiliser of the brain.

Follow the link to read the full bulletin. . .

Shrimp Cauliflower Fried Rice

Thu, 05 Feb 2026 04:34:41 GMT

Ingredients

¼ cup sesame oil, divided
2 large eggs, lightly beaten
3 cups riced cauliflower (see Tip)
1 pound large shrimp (31-35 count), peeled and deveined
3 cups broccoli florets
1 medium red bell pepper, thinly sliced (about 1 cup)
3 cloves garlic, sliced
3 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons water
1 tablespoon rice vinegar
½ teaspoon ground pepper

Instructions

Step 1

Heat 2 teaspoons oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.

Step 2

Add 2 teaspoons oil to the pan; heat over high heat. Add cauliflower in an even layer; cook, undisturbed, until lightly browned, 3 to 4 minutes. Transfer to a plate.

Step 3

Add 2 teaspoons oil to the pan; heat over high heat. Add shrimp; cook, stirring often, until just opaque, about 3 minutes. Transfer to the plate with the cauliflower.

Step 4

Add the remaining 2 tablespoons oil to the pan; heat over high heat. Add broccoli, bell pepper and garlic; cook, stirring occasionally, until lightly charred, 4 to 5 minutes. Stir in soy sauce (or tamari), water, vinegar and pepper. Bring to a boil; boil for 30 seconds. Remove from the heat. Stir in the reserved eggs, cauliflower and shrimp.

Step 5

Season well with salt, pepper, and any optional spices.

Nutrition and Cooking Times

Prep time: 10 minutes | Cook time: 25minutes Serves: 4

Nutrient Value (per serving): Calories: 309cal | Protein: 30g | Fat: 17g | Carbohydrates: 10g |

Training Technique - Nautilus Cable Workout - UpperBody

Thu, 05 Feb 2026 04:29:56 GMT

Nautilus Gravitron Workout

Using our Nautilus Cable Machine, you can get a complete upper-body workout in one setup.

Try these 4 cable exercises to get you started ��

Exercises:

1️⃣ Cable Chest Fly

2️⃣ Cable Reverse Fly

3️⃣ Cable Tricep Pulldown

4️⃣ Cable Bicep Curl

These four exercises are excellent for all fitness levels — simply start light and gradually build the weight as you get stronger. Cables are fantastic for building muscle, control, balance, and overall strength.

Why cable exercises? ⬇️

✔️ Engage more muscles

✔️ Constant tension through the full movement

✔️ Joint-friendly and easy to adjust

Freedom Bulletin 316

Thu, 05 Feb 2026 04:24:10 GMT

In this bulletin we discuss Sauna's. . .

The health benefits of Saunas and sweat lodgers have been known and used throughout the ages dating as far back to the ancient Greeks.

Frequent sauna use promotes longevity, as it has been shown to support growth hormone whilst decreasing the onset of age related diseases such as cancer and heart disease.

Sauna use increases HEAT SHOCK PROTEINS (HSP).

H.S.P increase under stressful conditions like exercising, fasting and heat stress.

They play a major role in respiratory health( fewer colds and flu symptoms), relief from chronic pain, increased muscle recovery, prevention of cell damage and assist injury repair.

Saunas are also very good for the brain.

Follow the link to read the full bulletin. . .

High-Protein Savoury Egg Muffins

Thu, 29 Jan 2026 02:52:28 GMT

Ingredients ( 12 muffins)

2 tbsp psyllium husk powder
6 large eggs
1 cup milk (full-cream or reduced-fat)
2 cups mashed navy beans (cooked & drained)
1 cup spinach , finely chopped
1 cup diced cooked ham
1 cup cheddar cheese , grated
Salt & pepper to taste
Optional: garlic powder, onion powder, paprika, or herbs

Instructions

Step 1

Preheat oven to 175°C (350°F) and lightly grease or line a 12-cup muffin tray.

Step 2

In a bowl, whisk the psyllium husk powder into the milk until a thick paste forms. Let sit for 1–2 minutes.

Step 3

Add the eggs and whisk until smooth.

Step 4

Fold in the mashed navy beans, spinach, ham, and cheddar cheese.

Step 5

Season well with salt, pepper, and any optional spices.

Step 6

Divide the mixture evenly between muffin cups.

Step 7

Bake for 40 minutes , or until set in the centre and lightly golden on top.

Step 8

Cool for 5 minutes before removing from the tray.

Nutrition and Cooking Times

Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings

Nutrient Value (per muffin approx): Calories: 185cal | Protein: 14g | Fat: 9g | Carbohydrates: 12g | Fibre: 6g

Training Technique - Nautilus Gravitron Workout

Thu, 29 Jan 2026 02:07:35 GMT

Nautilus Gravitron Workout

Build a strong back, powerful upper body, and better grip strength with this assisted session using the Gravitron Plus machine.

Exercises:

1️⃣ Dead Hang – Assisted

2️⃣ Wide Prone Grip Chin-Up – Assisted

3️⃣ Tricep Dips – Assisted

4️⃣ Reverse Grip (Bicep) Pull-Up – Assisted

These four exercises are excellent for all fitness levels. The Gravitron provides adjustable assistance, allowing you to maintain proper form while building strength in classic bodyweight movements. Gradually reduce the assistance as you get stronger until you can perform each exercise at full bodyweight.

Why these exercises? ⬇️

Foundation for upper-body strength
Boosts performance in other lifts
Supports joint health and stability
Improves real-world, functional strength

Freedom Bulletin 315

Thu, 29 Jan 2026 01:41:41 GMT

In this bulletin we discuss Mitophagy. . .

Inside every cell of our brain and body is the mitochondria.

Mitochondria’s not only create energy they are the brain of the cell, directing resources and regulating production of key neurotransmitters.

A healthy mitochondria is instrumental in clearing brain fog, increasing resilience and promoting vitality.

A difunctional mitochondria causes energy depletion, inflammation and can lead to all metabolic diseases.

Follow the link to read the full bulletin. . .

Chicken and Greens StirFry

Thu, 22 Jan 2026 21:22:05 GMT

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

Training Technique - Nautilus Machine Workout

Thu, 22 Jan 2026 21:12:29 GMT

Lower Body Push & Pull Workout

NAUTILUS MACHINE WORKOUT

Train shoulders, biceps & legs with these 3 simple Nautilus machine exercises.

Perfect for maintaining muscle mass safely and effectively. Machines provide stability, support your joints, and make it easy to progress with pin-loaded weight increases.

The Workout:

1️⃣ Preacher Curl

Targets the biceps with full support so you can increase weight safely and control every rep.

2️⃣ Leg Extension

Focuses on quad strength with extra emphasis on the VMO, helping improve knee stability.

3️⃣ Overhead Press

Build shoulder strength and muscle while keeping your back supported as you press overhead.

4 Single Leg Extension

Focuses on quad strength with extra emphasis on the VMO, helping improve knee stability.

These movements are gym staples, especially if you’re getting back into training or want reliable, low-risk strength work.

Benefits you’ll get:

✅ Increased muscle mass

✅ Increased strength

✅ More confidence in your movements and body

Freedom Bulletin 314

Thu, 22 Jan 2026 20:53:04 GMT

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

Dietary fibre plays an important role in lowering low-density lipoprotein (LDL) cholesterol.

The liver is central to cholesterol regulation because it produces cholesterol, removes LDL from the blood, and converts cholesterol into bile acids.

Soluble fibre supports the liver in reducing LDL cholesterol.

One of the main mechanisms involves bile acid excretion.

Bile acids are produced in the liver from cholesterol and released into the small intestine to help digest dietary fats. Normally, most bile acids are reabsorbed and recycled back to the liver.

Follow the link to read the full bulletin. . .

Sardine Scrambled Eggs

Thu, 15 Jan 2026 02:36:47 GMT

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

Training Technique - Lower Body Nautilus Push & Pull Workout

Thu, 15 Jan 2026 02:10:50 GMT

Lower Body Push & Pull Workout

Build strong, powerful legs with this push & pull lower-body session using Nautilus equipment. These 4 effective movements target your quads, hamstrings, glutes, and hips for balanced strength and stability:

1️⃣ 45° Leg Press

2️⃣ Prone Leg Curl

3️⃣ 90° Leg Press

4️⃣ Smith Machine RDL

These exercises are gym staples, especially if you’re getting back into training and want to focus on safe, effective compound movements.

Why leg strength matters ⬇️

✅ Improves everyday movement and balance

✅ Increases total-body strength and lifting performance

✅ Supports joint health and injury prevention

✅ Builds bone density and long-term strength

✅ Enhances athletic performance and metabolism

Freedom Bulletin 313

Thu, 15 Jan 2026 01:59:03 GMT

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

1. Incidental Exercise

2. Hydration
3. Zinc
4. Sleep
5. Food choices
6. Blood Sugar levels
7. Don't forget protein
8. Exercise
9. Fresh air
10. Vitamin D
11. Brain
12. Morning Sun

Follow the link to read the full bulletin and expanded on the above 12 headings.

Chicken & quinoa Salad

Thu, 08 Jan 2026 01:34:36 GMT

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

Training Technique - Nautilus Push & Pull Workout

Thu, 08 Jan 2026 00:26:07 GMT

Push & Pull Workout

PUSH & PULL NAUTIUS WORKOUT

Check out these push and pull exercises using Nautilus equipment to build a stronger back and chest with 4 simple moves:

1️⃣ Compound Row

2️⃣ Smith Machine Bench Press

3️⃣ Lat Pulldown

4️⃣ Incline Press

These exercises are staples in any gym program, especially if you’re getting back into training and want to focus on effective compound movements.

✅ Boost strength

✅ Improve lifting performance

✅ Enhance coordination & mind–muscle connection

Freedom Bulletin 312

Sat, 03 Jan 2026 00:09:50 GMT

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

Many people go on a ketogenic diet to loose weight, but this is only a by product of the overall health and longevity benefits of ketosis.

The Ketogenic diet is currently used for prescription metabolic therapy.

Being in ketosis creates remarkable changes in in our metabolic physiology and the neuropharmacologist of the brain.

There are no diets or pharmaceutical drugs equivelant to the ketogenic diet that can manage drug resistant brain seizures.

A ketogenic diet used for metabolic and brain health was traditionally 90% fat.

The problem was muscle loss.

High-Protein, High-Fibre Farro Salad

Thu, 01 Jan 2026 01:25:26 GMT

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

Thu, 01 Jan 2026 01:09:20 GMT

Cable & Core Workout

CABLE & CORE WORKOUT

Build full-body strength with these 3 solid exercises designed to fire up your core and level-up your upper-body strength:

1️⃣ Single-Arm Cable Row (Squat Hold)

2️⃣ Quadruped Alternating Shoulder Taps

3️⃣ Single-Arm Cable Lat Pulldown

Adding these variations turns familiar movements into a serious challenge. Expect to:

✅ Boost overall core strength

✅ Improve stability & mobility

✅ Enhance coordination and mind–muscle connection

Freedom Bulletin #311

Thu, 01 Jan 2026 01:01:21 GMT

In this bulletin we discuss Cooling the Muscle. . .

Heat is the silent enemy of human performance.

Muscle temperature is one of the main reasons for fatigue.

If the muscle gets above 39 degrees it shuts oﬀ the fuel supply to the mitochondria.

This safety mechanism is to protect the muscle from overheating and being damaged.

The only way to get heat out oﬀ the muscle is through the blood.

The body has a heat thermostat located in the anterior hypothalamus part of the brain. . .

Choc Protein Christmas Brownies

Tue, 23 Dec 2025 03:14:39 GMT

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

Training Technique - Swiss Ball Exercises

Fri, 19 Dec 2025 01:36:43 GMT

Swiss Ball Exercises

Build strength, balance, stability, and mobility with these upper-body + core Swiss Ball moves demonstrated by Zina:

1️⃣ Bench Press on the Swiss Ball

2️⃣ Alternating Shoulder Press — Seated on the Swiss Ball

3️⃣ Plank on the Swiss Ball — Elbows + Circles

These exercises help you:

✅ Boost upper-body & core strength

✅ Improve balance

✅ Enhance control & stability

✅ Increase full-body co-ordination

Freedom Bulletin #310

Fri, 19 Dec 2025 00:59:31 GMT

In this bulletin we discuss Fibre...

Fibre is an essential tool we have for overall health and longevity.

Dietary fibre refers to a diverse group of compounds that reach the large intestines mostly undigested. They cannot be broken down by human digestive enzymes.

This is compared to other nutrients that are broken down and absorbed into the body.

Lean Lemon & Onion Turkey

Thu, 18 Dec 2025 04:27:17 GMT

Ingredients

A whole turkey
A lemon
An onion
Rosemary and thyme
Vegetable stock (around one pint)
Pepper
A little melted butter or spread

Instructions

Step 1

Pat your turkey dry with a paper towel. Season the outside of the bird with a little pepper and very lightly brush with melted butter or spread. Halve the lemon and the onion, roughly chop your herbs—and place everything into the cavity evenly.

Step 2

Pour your vegetable stock into the bottom of a roasting pan and sit your turkey in the liquid, breast side up. Preheat your oven to around 400 degrees, add a tin foil tent over the top of your turkey, and put it in to cook.

Step 3

Cook slowly at a rate of 20 minutes per kilogram of weight. Check regularly and add a tiny bit of butter to your bird if necessary. Notch up the heat by around 20 degrees for the last 20 minutes to make the skin nice and crispy!

Step 4

Remove from the oven, place on a presentable tray, and enjoy with a stack of healthy festive trimmings.

Nutrition and Cooking Times

Prep time: 25 minutes | Cook time: 20mins per kg | Total time: 2 hours 25 minutes

Nutrient Value per 100g: Calories: 165kcal | Protein: 29g | Fat: 6.5g | Carbohydrates: 0-1g

Freedom Bulletin #309

Fri, 12 Dec 2025 00:54:43 GMT

In this bulletin we discuss Methylation...

Methylation occurs around 1 billion times per second. It is one of the most important biochemical processes happening inside the body.

Methylation takes every raw material that enters the body and converts it into a usable form. This is similar to taking crude oil out of the ground and refining it into petrol.

The raw mineral folate from food is useless until it becomes refined to methyl folate.

Mediterranean White Bean and Sardine Salad

Thu, 11 Dec 2025 03:24:55 GMT

Ingredients

For The Salad

1 can white beans (drained and rinsed)
2 cans sardines (4.5 oz cans in olive oil, roughly chopped in large chunks)
1 cup cherry tomatoes (halved)
2 green onions (chopped)
1 to 2 jalapenos (chopped, seeds removed if you don't want the heat)
1 cup fresh Italian parsley (chopped)

For The Dressing

2 teaspoons Dijon mustard
1 lime (zested and juiced)
1 to 2 garlic cloves (minced)
1 teaspoon sumac
1 to 2 teaspoon Aleppo pepper flakes

Instructions

Step 1

To make the dressing, combine the mustard, lime zest and juice, garlic, sumac, and Aleppo, and a good dash of kosher salt and black pepper in a small mixing bowl. Whisk, and while whisking vigorously, drizzle in 1/3 cup extra virgin olive oil, until emulsified.

Step 2

In a large bowl, combine the beans, sardines, tomatoes, onions, jalapenos, and parsley. Toss gently to combine.

Step 3

Pour the dressing over the salad and toss to combine. Taste and adjust seasoning to your liking.

Nutrition and Cooking Times

Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes Total time: 30 minutes

Nutrient Value per serve: Calories: 239.7kcal | Protein: 22.7g | Fat: 7.8g | Carbohydrates: 20.9g

Freedom Bulletin #308

Tue, 09 Dec 2025 01:10:08 GMT

In this bulletin...

We discuss Leaky Gut. . .

Our Digestive Tract has a protective inner lining that inhibits and stops any large particles of food entering into our blood stream and contaminating our blood.

To make this protective lining, the body binds cells together to form a barrier like fence. This barrier has minuscule holes in it only letting through molecules of a certain size that benefit the body.

This binding of the cells to form a barrier is called Clanding.

Honey Lime Chicken and Avocado Rice Stack

Thu, 04 Dec 2025 01:58:40 GMT

Ingredients

2 tbsp honey
Juice and zest of 1 lime
1 tbsp olive oil
1 lb boneless skinless chicken, cubed
1 garlic clove, minced
Salt & pepper, to taste
2 cups cooked rice (white or brown)
1 tbsp lime juice
1 tbsp chopped cilantro (optional)
1–2 ripe avocados, mashed
Juice of ½ lime
Salt & pepper, to taste

Instructions

Step 1

Marinate the chicken
In a medium bowl, whisk together the honey, lime juice and zest, olive oil, garlic, salt, and pepper. Add in the cubed chicken. Toss to coat. Cover and refrigerate for 15–30 minutes.

Step 2

Cook it golden
Heat your best skillet for cooking chicken over medium-high. Sear the chicken without stirring for 2–3 minutes, then cook through, about 6–8 minutes total. Temp should hit 165°F.

Step 3

Brighten the rice
Fluff the warm rice with a fork. Stir in lime juice, salt, and cilantro if you like. Keep it fresh, not heavy.

Step 4

Smash the avocados
In a bowl, mash the avocados with lime juice, salt, and pepper. Don’t overdo it you want texture. Think creamy with little bites left in.

Step 5

Stack it tall
Place a ramekin or ring mold on the plate. Spoon in a layer of rice, then avocado, then the honey lime chicken. Press gently, lift the mold. A little tower of joy.

Nutrition and Cooking Times

Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes Total time: 30 minutes

Nutrient Value per serve: Calories: 420kcal | Protein: 32g | Fat: 18g | Carbohydrates: 32g

Freedom Bulletin #307

Thu, 04 Dec 2025 01:30:24 GMT

In this bulletin...

We discuss Leaky Gut. . .

Healthy one-pan piri piri chicken

Thu, 27 Nov 2025 00:48:35 GMT

Ingredients

1 tsp smoked paprika
1 tsp ground cumin
1 tsp dried oregano leaves
1/4 tsp dried c hilli flakes
2 (about 500g) chicken breast fillets, halved horizontally
1 tbsp extra virgin olive oil
2 small zucchini, sliced
175g mini capsicums, deseeded, halved
1 tbsp no-added-salt tomato paste
400g can cherry tomatoes
2 tsp white balsamic condiment
140g (2/3 cup) wholemeal couscous
160ml (2⁄3 cup) boiling water
250g green beans, steamed, halved lengthways
Lime wedges, to serve

Instructions

Step 1

Combine paprika, cumin, oregano and chilli. Sprinkle spice mixture over the chicken.

Step 2

Heat half the oil in a large non-stick frying pan over high heat. Cook the zucchini for 1-2 minutes each side or until golden. Transfer to plate. Add chicken to pan and cook for 2-3 minutes each side or until browned and almost cooked through. Transfer to a plate.

Step 3

Heat remaining oil in pan over medium heat. Add capsicum. Cook, stirring, for 2 minutes or until begins to soften. Stir through tomato paste. Add tomatoes and 125ml (1 ⁄2 cup) water. Bring to the boil. Reduce heat to low. Simmer for 6-7 minutes or until slightly reduced. Add chicken, zucchini and balsamic. Simmer for 5 minutes or until chicken is cooked through.

Step 4

Meanwhile, combine the couscous and boiling water in a heatproof bowl. Cover and set aside for 3-4 minutes to absorb. Fluff with a fork.

Nutrition and Cooking Times

Serves: 4 | Prep time: 10 minutes | Cook time: 20 minutes Total time: 30 minutes

Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g

Freedom Bulletin #306

Thu, 27 Nov 2025 00:41:10 GMT

In this bulletin...

We discuss the Lymphatic System. . .

It is Essential that we support the lymphatic system for our immediate and long term health.

The blood, rich in nutrients, oxygen, amino acids, glucose etc gets pumped around the body and is utilised by the cells of the organs and tissues.

A by-product of these utilised nutrients is waste, such as carbon dioxide, metabolites, ammonia, fluid, and actual physical debris cellular waste.

These waste products are removed from the cell and enter into the lymphatic system.

The lymphatic system is a set of tubes that capture all the cells waste products and excess fluid sending clean blood back to the heart. . .

Salmon & Quinoa Bowls with Green Beans, Olives & Feta

Thu, 13 Nov 2025 06:04:08 GMT

Ingredients

450g salmon fillet
½ teaspoon salt, divided
¼ teaspoon ground pepper
30g string beans (green, yellow, or a mix), trimmed and cut into 1-inch pieces
1 ¾ cups water
¾ cup quinoa (red, white, or tricolored), rinsed
3 tablespoons lemon juice
2 tablespoons olive oil
1 clove garlic, minced
2 teaspoons chopped fresh oregano, plus more for garnish, or 1/2 tsp. dried
1 medium tomato, seeded and chopped
¼ cup crumbled feta cheese
¼ cup pitted Kalamata olives, halved or sliced

Instructions

Preheat oven to 400 degrees F. Line a large baking sheet with foil. Place salmon filet on the prepared baking sheet and sprinkle with 1/8 tsp. salt and pepper. Bake until the salmon is no longer opaque in the center and flakes easily with a fork, 20 to 25 minutes. Let rest for 5 minutes, then flake the salmon into bite-size pieces (discard the skin).
Meanwhile, bring 1 inch of water to a boil in a medium saucepan fitted with a steamer basket. Add 8 ounces beans; cover and cook until tender-crisp, about 5 minutes. Rinse the beans under cold water, drain well, and set aside. Combine 1 ¾ water, ¾ quinoa, and 1/8 tsp. salt in the saucepan; bring to a boil. Reduce heat to low, cover, and simmer until the quinoa is tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.
Whisk 3 tablespoons lemon juice, 2 tablespoons oil, 1 clove minced garlic, 2 teaspoons chopped oregano, and the remaining 1/4 tsp. salt in a small bowl.
To serve, divide the quinoa among 4 dinner bowls. Arrange the salmon, beans, tomato, feta, and olives over the quinoa. Drizzle with the dressing and garnish with more fresh oregano, if desired.

Nutrition and Cooking Times

Serves: 4 | Prep time: 30 minutes | Cook time: 15 minutes | Total time: 45 minutes

Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g

Freedom Bulletin #305

Tue, 04 Nov 2025 02:56:42 GMT

In this bulletin...

We discuss inflamed joints. . .

As we age most of us go through some form of osteoarthritis and joint pain, especially in the knee joint.

We use to think of osteoarthritis as a wear and tear or structural problem but it turns out it is really an inflammation problem.

Trauma is certainly what can create inflammation but the majority of the time it is the repetitive use of a joint by a person carrying too much weight. Obesity is a major risk factor for arthritis. . .

Oven Roasted Barramundi with Tomato & Olives

Tue, 04 Nov 2025 02:46:08 GMT

Ingredients

500g barramundi fillets
2 tbsp olive oil
Salt and black pepper, to taste
1 cup cherry tomatoes, halved
½ cup mixed olives, sliced
1 clove garlic, minced
1 tbsp capers, drained
Zest of 1 lemon
¼ cup fresh parsley, chopped
Lemon wedges, to serve

Instructions

Prepare the Barramundi

Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray.

2. Make the Tomato & Olive Medley

In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper.

3. Roast and Serve

Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm.

Nutrition and Cooking Times

Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes

Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g

Freedom Bulletin #304

Fri, 24 Oct 2025 00:30:39 GMT

In this bulletin...

We discuss the importance of Creatine and how it is important. . .

Creatine by far is the most tested and superior supplement for all athletic endeavours including, long and short cardio, muscle building, strength, power, speed and sports performance.

Creatine is a molecule your body produces naturally by synthesising amino acids in the liver, about 1-2 grams per day, where It is stored in skeletal muscle.

Meat also supplies the body with around 1gram of creatine per kilo of beef.

Creatine is involved in all aspects of energy production, it is the power of the body. . .

Mushroom and Prawn Sukiyaki Hot Pot

Fri, 24 Oct 2025 00:23:40 GMT

Ingredients

700 g grass-fed beef strips (sirloin, flank, or rump steak)
4 large portobello mushrooms (approx. 400 g total)
8 medium carrots, peeled and halved lengthwise (about 600 g)
2 bunches broccolini (approx. 400 g)
6½ tbsp olive oil total (≈ 97 mL)
(2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini)
1 tbsp butter (14 g)
2 cloves garlic, minced (6 g)
1 tbsp fresh rosemary or thyme, chopped (optional)
2 tsp salt total (≈ 12 g)
(½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini)
1¼ tsp black pepper total (≈ 5 g)
1 tbsp balsamic vinegar (optional, 15 mL)
1 tsp honey or maple syrup (optional, 7 g)

Instructions

1. Roast the carrots and mushrooms

Preheat the oven to 200°C (400°F) .
Line a baking tray with parchment paper.
Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray.
Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper.
Roast for 25–30 minutes , turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden.

2. Grill the beef

While vegetables roast, heat a grill pan or barbecue over high heat .
Toss beef strips with olive oil, garlic, herbs, salt, and pepper.
Grill for 2–3 minutes per side , or until cooked to your liking (medium-rare to medium recommended).
Rest for a few minutes before serving to keep tender and juicy.

3. Steam and fry the broccolini

Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well.
Heat butter and olive oil in a frying pan over medium-high heat .
Add the broccolini and sauté for 2–3 minutes , seasoning with salt and pepper until slightly crisp on the edges.

4. Serve

Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini.
Drizzle any beef or mushroom juices over the top for extra flavor.

Optional Garnish

Sprinkle with fresh parsley or thyme before serving.
Add a squeeze of lemon over the broccolini for brightness.

Nutrition and Cooking Times

Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes

Nutrient Value per serve: Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g

Freedom Bulletin #303

Fri, 24 Oct 2025 00:16:59 GMT

In this bulletin...

We discuss sugar and how we should be re-thinking it. . .

For over the last 250 000 years starvation has been a far greater threat than obesity. It is really only the last 100 years that obesity and excess food intake have been a problem.

Our genome has not evolved enough to protect us from diseases related to over abundance food intake.

It is only natural for humans to crave sweet food as this encouraged the intake of calorie rich foods such as fruit and honey in times of food deprivation.

It guided us away from spoiled or bitter, toxic food that could be harmful. . .

Grilled Beef & Vegetables

Thu, 23 Oct 2025 02:08:57 GMT

Ingredients

700 g grass-fed beef strips (sirloin, flank, or rump steak)
4 large portobello mushrooms (approx. 400 g total)
8 medium carrots, peeled and halved lengthwise (about 600 g)
2 bunches broccolini (approx. 400 g)
6½ tbsp olive oil total (≈ 97 mL)
(2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini)
1 tbsp butter (14 g)
2 cloves garlic, minced (6 g)
1 tbsp fresh rosemary or thyme, chopped (optional)
2 tsp salt total (≈ 12 g)
(½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini)
1¼ tsp black pepper total (≈ 5 g)
1 tbsp balsamic vinegar (optional, 15 mL)
1 tsp honey or maple syrup (optional, 7 g)

Instructions

1. Roast the carrots and mushrooms

Preheat the oven to 200°C (400°F) .
Line a baking tray with parchment paper.
Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray.
Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper.
Roast for 25–30 minutes , turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden.

2. Grill the beef

While vegetables roast, heat a grill pan or barbecue over high heat .
Toss beef strips with olive oil, garlic, herbs, salt, and pepper.
Grill for 2–3 minutes per side , or until cooked to your liking (medium-rare to medium recommended).
Rest for a few minutes before serving to keep tender and juicy.

3. Steam and fry the broccolini

Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well.
Heat butter and olive oil in a frying pan over medium-high heat .
Add the broccolini and sauté for 2–3 minutes , seasoning with salt and pepper until slightly crisp on the edges.

4. Serve

Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini.
Drizzle any beef or mushroom juices over the top for extra flavor.

Optional Garnish

Sprinkle with fresh parsley or thyme before serving.
Add a squeeze of lemon over the broccolini for brightness.

Nutrition and Cooking Times

Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes

Nutrient Value per serve: Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g

Freedom Bulletin #302

Thu, 23 Oct 2025 01:07:04 GMT

In this bulletin...

We discuss the evolution of pharmaceutical weight loss drugs. . . OZEMPIC - MOUNJARO - RETATRUTIDE

Retatrutide is a breakthrough in the evolution of pharmaceutical weight loss drugs. What makes Retatrutide different to ozempic and Mounjaro is its ability to burn fat. This is extremely important in removing fat from the organs especially the liver (NAFLD).

Where as OZEMPIC contains 1 peptide (GLP-1) and Mounjaro 2 peptides (GLP-1,GIP) Retatrutide contains 3 peptides ( GLP-1, GIP, GCG).

These peptides signal the body to release natural hormones.

Beef Bulgogi Bowl

Thu, 16 Oct 2025 00:09:43 GMT

Ingredients

Bulgogi:

2 medium sirloin steaks
2 tbs p dark soy sauce
2 tbsp gochujang paste
1 thumb-sized piece of ginger peeled and minced
2 tbsp light brown sugar
2 tbsp rice wine
2 garlic cloves peeled and minced
½ tsp black pepper
1 grated sweet apple* no need to peel
1 tbsp toasted sesame oil
2 tbsp vegetable oil

Salad:

120 g (2/3 cup) dry quinoa
1 chicken or vegetable stock cube crumbled
100 g (approx 3 cups) baby salad leaves
seeds from half a pomegranate
half a cucumber cut into ribbons using a potato peeler
1 red bell pepper deseeded and sliced
1 ripe mango peeled and chopped into small chunks
1 jalapeno chilli thinly sliced
3 radishes thinly sliced
1 tsp sesame seeds I used a mixture of black and white sesame seeds
2 spring onions scallions, sliced into thin strips

Instructions

Place the sirloin steaks in the freezer for 30 minutes to firm up slightly, then slice thinly against the grain using a sharp knife.
Place the sliced steak into a large bowl and add all of the bulgogi ingredients except for the vegetable oil. Mix together thoroughly, then cover with clingfilm and place in the refrigerator for 3-4 hours to marinate.
Cook the quinoa as per the pack instructions, along with the crumbled stock cube (for extra flavour). Leave to cool slightly and fluff with a fork.
Once the steak has marinated, heat the vegetable oil in a large frying pan on a high heat. Scoop out the steak using a slotted spoon, allow any excess sauce to drip off, then fry the steak in the hot oil. Use a set of tongs to separate the steak sliced during cooking, and cook on a high heat until cooked through and slightly charred. Remove from the heat.
Arrange the salad leaves between three bowls and top with the cooked quinoa. Sprinkle the pomegranate seeds on top of the quinoa. Arrange the cucumber, bell pepper slices, mango, jalapeno slices, and radishes in the bowls.
Divide the bulgogi between the bowls and sprinkle on the sesame seeds. Top with the spring onions and serve.

Nutrition

Prep Time: 20minutes Cook Time: 10minutes | Total Time: 30 minutes | Servings: 3

Freedom Bulletin #301

Wed, 15 Oct 2025 23:26:33 GMT

In this bulletin...

We discuss how to reduce the risk of Dementia.

REDUCING DEMENTIA

There are non-modifiable risks of getting dementia including age, genetics, having the APOE e4 gene and women have twice the risk of men.

But there are also modifiable risk that lead to dementia that are in our control. . . follow the link to read the full article.

Grilled Chicken - Quinoa & Veggies

Thu, 09 Oct 2025 02:06:15 GMT

This grilled chicken and quinoa bowl delivers lean protein from juicy chicken breast and protein-rich quinoa, paired with colorful vegetables. It's a satisfying, nutrient-dense option that supports muscle recovery and growth.

Ingredients

2 boneless, skinless chicken breasts
1 cup quinoa, rinsed
2 cups water or chicken broth
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1 avocado, sliced
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon garlic powder
Salt and pepper to taste
Fresh parsley for garnish

Instructions

Cook the Quinoa: In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until quinoa is fluffy. Remove from heat and let stand.
Prepare the Chicken: Season the chicken breasts with olive oil, lemon juice, garlic powder, salt, and pepper. Preheat a grill or grill pan over medium-high heat.
Grill the Chicken: Cook the chicken for about 6-7 minutes on each side, or until fully cooked and juices run clear. Remove from the grill and let rest for a few minutes before slicing.
Assemble the Bowl: In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, bell pepper, and sliced chicken. Toss gently to combine.
Serve: Divide the mixture into bowls and top with avocado slices and fresh parsley. Drizzle with additional olive oil and lemon juice if desired.

Cook and Prep Times

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Nutrition Information

Servings: 4 bowls

Calories: 350kcal

Fat: 15g

Protein: 30g

Carbohydrates: 30g

Freedom Bulletin #300

Mon, 06 Oct 2025 22:53:22 GMT

In this bulletin...

We discuss DE-EXTINCTION.

On October 1, 2024 a once 10 000 year old extinct Dire wolf (think of game of thrones) was brought back to life through a process called de-extinction.

The DNA was extracted from a 17000 year old Dire Wolf skull found in a river bed and a 13000 year old Dire Wolf tooth found in a cave. The team from Colossal deciphered the dire wolf genome and reconstructed its original DNA . . .

Seared Tuna with Roasted Brussel Sprouts

Thu, 02 Oct 2025 01:36:54 GMT

Seared Tuna with Roasted Brussel Sprouts

This recipe combines the rich flavor of seared tuna with the earthy sweetness of roasted Brussels sprouts, creating a delicious and well-rounded dish. Perfect for a quick and impressive dinner.

Ingredients

4 tuna steaks (6 oz each)
450g Brussels sprouts, trimmed
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Optional: garlic powder, red pepper flake

Instructions

1. Preheat oven to 400°F (200°C).
2. Season tuna steaks with salt and pepper.
3. Heat a skillet over medium-high heat. Add 1 tablespoon olive oil and sear tuna for 30 seconds per side, or until cooked to desired doneness.
4. While the tuna is cooking, toss Brussels sprouts with remaining 1 tablespoon olive oil, lemon juice, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender and caramelized.
5. Serve seared tuna atop roasted Brussels sprouts.

Freedom Bulletin #299

Thu, 02 Oct 2025 01:10:25 GMT

In this bulletin...

We discuss FISETIN.

Fisetin is a naturally occurring flavonoid that positively impacts our health and well being. Flavonoids are the healthy bit of fruit and vegetables that gives them their bright colours.

Human cells can only grow and divide so many times.

They turn senescent (Zombie cells) and accumulate everywhere in the body.

Senescent cells secrete damaging substances that affect healthy surrounding cells and can disrupt stem cells. . .

Tuna Sushi Bowl

Thu, 25 Sep 2025 02:08:30 GMT

Tuna Sushi Bowl

Ingredients

150 g (1 cups) Cooked sushi rice
220 g (7.75 oz) Tuna - canned; drained weight
160 g (1 cups) Edamame
0.5 Cucumber - sliced
1 Avocado - diced
1 tablespoon Furikake seasoning

Instructions

For the rice:

Put the rice into a fine sieve and rinse under cold water for 4 minutes. Use your hand to gently turn the rice round until the water runs clear.
Put the rinsed rice and the water into a large pan with a tight fitting lid. Put on a medium heat until the water begins to simmer - about 6 minutes.
Reduce the heat to low and cook until all the water has absorbed. This will take around 15 minutes.
Remove from the heat but keep covered. Let the rice steam in the pan for 10 minutes.
Meanwhile, in a small saucepan, add the vinegar, sugar and salt. Heat over a medium heat until just simmering. Remove from the heat and stir until all the sugar has dissolved.
Transfer the cooked rice to a large bowl. Pour over the vinegar mixture. Use a wooden spatula to chop the seasoning into the rice. Then carefully fold it into the cooked rice.
Cover the rice with a damp towel and leave to cool before using it to make sushi. Make sure the towel is in contact with the rice.

The Bowl:

Build your bowl with the rice, tuna, edamame, carrot, cucumber and avocado.

Freedom Bulletin #298

Wed, 24 Sep 2025 23:55:19 GMT

In this bulletin...

We discuss HRV (Heart Rate Variability).

HRV measures the variation in time between heart beats in milliseconds. If your heart is beating 60 times per minute it doesn’t mean its beating every second. There will be a variability in the beats per minute.

HRV provides a snapshot into how your body is balanced between the two branches of the autonomic nervous system. . .

Grilled Chicken & Strawberry Spinach Salad

Thu, 18 Sep 2025 05:34:28 GMT

Grilled Chicken & Strawberry Spinach Salad

Ingredients

For the dressing:

3 tbsp golden balsamic vinegar
3 tbsp extra virgin olive oil
1 tbsp chopped shallots
1 teaspoon honey
1 teaspoon water
1/8 teaspoon kosher salt
fresh black pepper , to taste

For the chicken:

16 oz boneless skinless chicken breast
1 clove garlic , crushed
1 teaspoon seasoned salt , to taste

For the Salad:

6 cups baby spinach
3 cups sliced strawberries
2 ounces soft goat cheese

Instructions

In a small bowl whisk together the dressing ingredients.
For the chicken: Season chicken with seasoned salt, then mix in crushed garlic.
Light the grill or indoor grill pan on medium heat, when hot spray the grates with oil and grill the chicken about 10 to 11 minutes on each side until charred on the outside and cooked through in the center. Set aside on a cutting board and slice on an angle.
In a large bowl toss the spinach with the dressing.
Divide between 4 plates and top with strawberries, goat cheese and grilled chicken.

Freedom Bulletin #297

Fri, 05 Sep 2025 01:17:52 GMT

In this bulletin...

We discuss Late night meals and muscle growth

To gain or even maintain muscle we should all be aiming to consume around 2 grams of protein per kilogram of body weight per day. This is not taken in to account overweight individuals who would need less...

Turkey & Potato Breakfast Casserole

Thu, 04 Sep 2025 20:23:50 GMT

Turkey & Potato Breakfast Casserole

6 serving | 1 hora

Ingredients

1 tbsp Extra Virgin Olive Oil (divided)
1 1/2 lbs Extra Lean Ground Turkey
1/4 tsp Sea Salt (divided)
2 Russet Potato (peeled, shredded, squeezed and drained of excess liquid)
1 1/2 cups Unsweetened Almond Milk
4 Egg
1/4 tsp Oregano
6 ozs Cheddar Cheese (shredded)

Method

Preheat the oven to 400oF (205oC). Use half the oil to grease a baking dish.
Heat the remaining oil in a pan over medium-high heat. Add the turkey to the pan, breaking it up as it cooks. Drain any excess liquid, season with half of the salt, and transfer to the baking dish.
Sprinkle the shredded potato evenly over the cooked turkey.
In a bowl, whisk together the almond milk, eggs, oregano, and the remaining salt. Pour the mixture over all the ingredients in the baking dish. Sprinkle the cheese over top and bake for 40 to 45 minutes, or until golden brown and cooked through.
Let it cool slightly before cutting into squares. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: A 9- by 13-inch baking dish was used to make six servings.
Dairy-Free: Use vegan cheese instead of cheddar cheese.
Nut-Free: Use rice, coconut, or oat milk instead of almond milk.
More Flavor: Add garlic when cooking the turkey.
Additional Toppings: Serve with mixed greens or grilled vegetables.

Nutrition Facts
Amount per serving

349 calories
40gs protein
10gs carb
17gs fat

Freedom Bulletin #296

Thu, 04 Sep 2025 20:13:07 GMT

In this bulletin...

We discuss Fat Loss

Calories in vs calories out will determine if we put on or loose body weight, generally in relation to fat. If eating too much without burning of the excess calories the body will put on weight...

Spinach, Bacon & Cheese Scramble

Wed, 27 Aug 2025 21:50:45 GMT

Spinach, Bacon & Cheese Scramble

1 serving | 10 minutes

Ingredients

2 eggs
2 slices Bacon, Cooked (chopped)
Sea Salt & Black Pepper (to taste)
1/2 tsp Extra Virgin Olive Oil
3 cups Baby Spinach
1 1/2 ozs Cheddar Cheese (shredded)

Method

In a small bowl whisk the eggs and add the bacon. Season with salt and pepper.
Heat a skillet over medium heat and drizzle the oil. Once hot, add the spinach and cook until just wilted, about one minute. Pour in the egg mixture and add the cheese and cook, stirring occasionally until the eggs are cooked to your liking. Remove from heat and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to two days.
Dairy-Free: Omit the cheese or use a vegan cheese.
No-Pork: Omit the bacon.

Nutrition Facts
Amount per 2 servings

442 calories
32gs protein
5gs carb
33gs fat

Freedom Bulletin #295

Fri, 22 Aug 2025 03:39:13 GMT

In this bulletin...

We discuss Will power.

There’s a new section of the brain being studied called the Anterior Mid-Singular cortex. Human studies shows that this section of the brain is lager in people that live a long life...

Beef & Napa Cabbage Stir Fry

Wed, 13 Aug 2025 22:57:40 GMT

Beef & Napa Cabbage Stir Fry

2 servings | 15 minutes

Ingredients

12 ozs Extra Lean Ground Beef
1/4 tsp Sea Salt (divided)
1 cup Matchstick Carrots
1 cup Broccoli (chopped into small florets)
4 stalks Green Onion (chopped, plus more for garnish)
1 Garlic (clove, minced)
1 tbsp Ginger (fresh, grated)
4 cups Napa Cabbage (finely sliced)
2 tbsps Coconut Aminos
1 tbsp Apple Cider Vinegar

Method

Heat a large pan over medium heat. Once hot, add the beef and cook for four to six minutes or until cooked through. Break the meat apart as it cooks. Season with half the salt. Once cooked, set aside, leaving the fat in the pan.
Add the carrots and the broccoli to the same pan and cook for three to four minutes or until just tender.
Stir in the green onions, garlic, and ginger. Cook for one more minute.
Add the cabbage, mix well and cook, covered, for two to three minutes or until wilted.
Stir in the cooked beef, coconut aminos, apple cider vinegar, and the remaining salt. Cook until warmed through.
Serve topped with more green onions (optional) and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days. Freeze for up to three months.
Serving Size: One serving is approximately 2 1/2 cups.
More Flavor: Use ground chicken, turkey, pork, or lamb instead of beef.
Additional Toppings: Cilantro or Thai basil.

Nutrition Facts
Amount per 2 servings

723 calories
80gs protein
48gs carb
24gs fat

One Pan Bacon & Cod Skillet

Thu, 07 Aug 2025 22:35:11 GMT

One Pan Bacon & Cod Skillet

2 servings | 25 minutes

INGREDIENTS

4 slices Bacon (chopped)
1 Yellow Onion (medium, chopped)
1 Cod Fillet (chopped)
1 tbsp Avocado Oil
1 Sweet Potato (Japanese, large, peeled, diced)
1/4 cup Parsley (chopped)
2 tsps Apple Cider Vinegar (or to taste, optional)

METHOD

Heat a large non-stick pan over medium-high heat. Once hot, add the bacon and the onions. Cook for three to four minutes, or until the bacon is crispy.
Add the cod and sauté for two to three minutes, breaking it up as it cooks. Set aside. Remove the bacon grease from the pan and carefully wipe the pan out with a paper towel.
Add the oil and sweet potato to the pan and cook, stirring occasionally, for about five to seven minutes or until browned and cooked through.
Return the fish mixture to the pan. Stir in the parsley and cook for two more minutes, stirring, to heat through.
Divide evenly between plates. Drizzle with apple cider vinegar (optional) and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately 1 1/2 cups.
More Flavor: Add smoked paprika. Use salmon instead of cod.
Fillet Size: One cod fillet is equal to 231 grams or eight ounces.

Nutrition Facts
Amount per 2 servings

905 calories
39gs protein
126gs carb
28gs fat

Eggs & Tuna with Green Beans

Wed, 23 Jul 2025 23:23:58 GMT

Eggs & Tuna with Green Beans

2 servings | 25 minutes

INGREDIENTS

4 Egg
2 cups Green Beans (trimmed)
2 tbsps Mayonnaise
1 1/2 tsps Red Wine Vinegar
1 can Tuna (drained)
2 stalks Green Onion (chopped)

METHOD

Place the eggs in a saucepan and cover with cold water. Cover and bring to a boil. Turn off the heat and let it stand covered for 12 minutes. Drain and run cold water over the eggs until cool enough to handle and peel. Cut the eggs in half and set aside.
Meanwhile, place the green beans in a steamer basket over boiling water and cover. Steam for three to five minutes. Run under cold water, drain, and set aside.
Whisk together the mayonnaise and red wine vinegar.
Divide the green beans, eggs, tuna, and green onions onto a plate. Add the dressing on top and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately two eggs, half a can of tuna, and one cup of green beans.
More Flavor: Add salt and pepper, parsley, and tomatoes.
Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained.

Nutrition Facts
Amount per serving
309 calories
30gs protein
13gs carb
16gs fat

Ham & Cheese Stuffed Chicken

Wed, 16 Jul 2025 20:04:10 GMT

Ham & Cheese Stuffed Chicken

2 servings | 30 minutes

INGREDIENTS

10 ozs Chicken Breast (boneless, skinless)
Sea Salt & Black Pepper (to taste)
3 ozs Sliced Ham
2 ozs Mozzarella Cheese (shredded)
1/16 oz Avocado Oil Spray (divided)
2 cups Mixed Greens

METHOD

Preheat the oven to 400°F (205°C) and line a large baking sheet with parchment paper.
Cut the chicken breasts in half, lengthwise to create a pocket in each chicken breast. Do not cut all the way through. Season the chicken all over with salt and pepper.
Layer the ham and cheese into the chicken breasts. Place the chicken onto the baking sheet and spray with avocado oil.
Bake in the oven for 20 to 25 minutes or until the chicken has cooked though. Serve with mixed greens and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is one stuffed chicken breast and about one cup of mixed greens.
More Flavor: Spread some pesto sauce into the chicken.
Additional Toppings: Top with parsley and parmesan cheese.
Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray.

Nutrition Facts
Amount per serving

315 calories
48gs protein
5gs carb
12gs fat

Garlic Butter Steak, Edamame & Asparagus

Wed, 09 Jul 2025 04:55:50 GMT

Garlic Butter Steak, Edamame & Asparagus

2 servings | 20 minutes

INGREDIENTS

2 cups Edamame Pods
10 ozs Flank Steak (sliced very thinly against the grain)
2 tbsps Tamari (divided)
2 tsps Cornstarch
2 tsps Avocado Oil
2 tbsps Water
2 tbsps Butter
2 Garlic (clove, minced)
2 cups Asparagus (woody ends trimmed, chopped)

METHOD

Bring a large pot of salted water to a boil. Place the edamame pods in the boiling water and cook for three minutes, stirring occasionally. Drain and rinse and set aside.
In a bowl, mix together the steak with half the tamari and cornstarch.
Heat a large wok over medium-high heat. Add the oil. Once hot, add the steak in a single layer, working in batches if needed. Cook for one minute, undisturbed. Flip and cook for one more minute. Remove with a slotted spoon and set aside.
Remove the wok from the heat and let cool slightly for one minute. Return over medium heat and add the water, butter, and garlic. Toss to combine. Add the edamame, asparagus, and remaining tamari and cook for three minutes, tossing often. Add the steak and toss everything together.
Divide onto plates and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to two days.
Serving Size: One serving is approximately one cup of edamame, one cup of asparagus, and 3/4 cup of steak (sliced).
More Flavor: Add chili flakes.
Serve Ii With: As is, or with rice on the side.

Nutrition Facts
Amount per serving
531 calories
46gs protein
24gs carb
30gs fat

Chicken & Delicata Squash with Brown Butter Sage

Wed, 02 Jul 2025 23:55:45 GMT

Chicken & Delicata Squash with Brown Butter Sage

2 servings | 50 minutes

INGREDIENTS

3 tbsps Extra Virgin Olive Oil (divided)
1 tbsp Balsamic Glaze
1/2 tsp Dijon Mustard
1 tsp Maple Syrup
12 ozs Chicken Breast (bone-in, skin-on)
Sea Salt & Black Pepper (to taste)
1 Delicata Squash (small, cut in half lengthwise, seeds removed, cut into wedges)
1 tbsp Butter
1/4 cup Fresh Sage

METHOD

Preheat the oven to 425oF (220oC). Line two baking sheets with parchment paper. Place an oven safe rack over top of one.
In a small bowl, combine half the oil, balsamic glaze, mustard, and maple syrup.
Place the chicken in a bowl and season with salt and pepper. Pour about half of the balsamic mixture over the chicken and coat well. Place the chicken on the baking sheet with the rack.
Add the squash to the second baking sheet. Coat with the remaining oil and season with salt and pepper. Transfer the chicken to the oven and bake for 35 to 40 minutes or until cooked through.
Halfway through baking, remove the chicken and brush the remaining balsamic mixture over top and return to the oven. Add the squash to the oven at this point too.
In a small saucepan, melt the butter and add the sage. Stir often until the butter has browned and smells nutty, about three to four minutes.
Divide the chicken and squash onto plates and drizzle the sage butter over the squash. Enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is about 1 1/2 cups of squash with 1 1/2 cups chicken (sliced).

NUTRITION FACTS
Amount per serving

618 calories
51gs protein
13gs carb
40gs fat

Classic Beef-Stuffed Peppers

Thu, 26 Jun 2025 02:21:59 GMT

Classic Beef-Stuffed Peppers

4 servings | 45 minutes

INGREDIENTS:

1 pound Ground Beef (93% lean or leaner)
4 medium red, yellow or green bell peppers
1/2 cup minced onion
2 teaspoons minced garlic
1 can (14-1/2 ounces) diced tomatoes with green peppers and onions, drained
1/2 cup cooked white or brown rice
3 tablespoons tomato paste
2 teaspoons dried parsley
1/2 teaspoon salt
1/4 teaspoon black pepper
Chopped fresh parsley (optional)

METHOD:

Coat a large baking dish with cooking spray; set aside. Preheat oven to 475°F. Cut tops off bell peppers; set tops aside. Using a paring knife, carefully remove the membranes and seeds from bell peppers. Arrange peppers about 2 inches apart in prepared baking dish. Place tops on empty peppers. Cover baking dish tightly with aluminum foil; bake 15 minutes. Remove from oven; cool slightly.
Meanwhile, heat large nonstick skillet over medium heat until hot. Add Ground Beef, onion and garlic; cook 3 to 4 minutes, breaking beef into 1/2 inch crumbles and stirring occasionally. Stir in tomatoes, rice, tomato paste, dried parsley, salt and black pepper; cook 3 to 4 minutes until heated through, stirring occasionally.
Remove pepper tops. Divide beef mixture evenly among peppers; replace tops. Bake in 475°F oven 17 to 22 minutes until instant-read thermometer inserted into center of beef mixture registers 160°F and bell peppers are tender. Garnish with parsley, if desired.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

NUTRITION

(per serving)

Calories: 296
Fat: 3,4g
Protein: 29g
Carbohydrate: 25g
Iron: 4,5g

One Pan Miso Honey Chicken Thighs with Squash

Wed, 18 Jun 2025 20:29:00 GMT

One Pan Miso Honey Chicken Thighs with Squash

2 servings | 40 minutes

INGREDIENTS

1 tbsp Miso Paste
1 tsp Raw Honey
1 Garlic (clove, large, minced)
3 tbsps Chicken Broth, Low Sodium
Sea Salt & Black Pepper
1 lb Chicken Thighs with Skin (bone-in)
1 Delicata Squash (large, sliced, seeds removed)
1 tbsp Parsley (minced)

METHOD

Preheat the oven to 400oF (205oC). Heat a cast-iron pan over medium-high heat.
Mix the miso paste, honey, garlic, chicken broth, salt, and pepper together. Add the chicken and squash to the marinade and toss well to coat.
Sear the chicken thighs in the cast iron pan, skin-side down, until just browned, about two minutes. Remove the chicken from the pan.
Add the squash and remaining marinade to the pan and place the chicken thighs on top. Bake in the oven for 30 minutes or until the chicken is cooked through and the squash is tender.
Garnish with parsley and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately two chicken thighs and one cup of squash.
Additional Toppings: Sesame seeds, hot sauce, and/or chopped green onions.

Nutrition Facts
Amount per serving
623 calories
57gs protein
15gs carb
35gs fat

Creamy Spinach Stuffed Salmon & Potatoes

Thu, 12 Jun 2025 23:16:23 GMT

Creamy Spinach Stuffed Salmon & Potatoes

2 servings | 35 minutes

INGREDIENTS

5 oz Potatoes (wedges)
1 tsp Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
2 tbsps Cream Cheese, Regular
2 tbsps Frozen Spinach (thawed, drained)
2 Garlic (clove, minced)
1/2 Lemon (juiced, zested)
12 ozs Salmon Fillet

METHOD

Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
Place the potatoes on the baking sheet and toss with oil, salt, and pepper. Transfer to the oven and bake for 20 minutes.
Meanwhile, in a bowl, mix together the cream cheese, spinach, garlic, lemon juice, lemon zest, salt, and pepper.
Using a sharp knife, slice down the middle of each piece of salmon, lengthwise. Make sure that your knife doesn't go all the way through. Stuff each fillet with the spinach mixture and season the fillets with salt and pepper.
Place the salmon onto the same baking sheet as the potatoes. Place back in the oven and cook for 12 to 15 minutes or until cooked through.
Divide the salmon and potatoes between serving plates and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is equal to one stuffed salmon and one cup potatoes.
More Flavor: Add parsley to the spinach mixture.
Dairy-Free: Use cashew cream cheese instead.

Nutrition Facts
Amount per serving
563 calories
40gs protein
43gs carb
26gs fat

Chicken Chowder

Wed, 04 Jun 2025 20:13:01 GMT

Chicken Chowder

3 servings | 35 minutes

INGREDIENTS

2 slices Bacon (sliced)
2 Yellow Potato (medium, chopped)
1 Leek (large, sliced)
1 Carrot (medium, diced)
2 stalks Celery (sliced)
2 Garlic (clove, chopped)
1 tbsp Thyme (fresh)
4 cups Chicken Broth, Low Sodium
12 ozs Chicken Breast, Cooked (shredded)
1/2 cup Whipping Cream (at room temperature)

METHOD

Heat a large pot over medium heat. Once hot, add the bacon and cook for three to five minutes or until crisp. Set aside on paper towels, leaving the fat in the pot.
Add the potatoes, leek, carrot, and the celery to the pan. Sauté over medium heat for five minutes.
Stir in the garlic and thyme and add the broth. Bring to a boil, then reduce the heat and simmer, half-covered, for 15 minutes.
Add the chicken and cook for three more minutes. Stir in the cream and allow it to heat through.
Serve topped with bacon. Enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is equal to approximately two cups.
More Flavor: Add salt and pepper to taste. Use turkey breast instead of chicken.
Dairy-Free: Use coconut cream instead of whipping cream.

Nutrition Facts 
Amount per serving

342 calories
11g fat
26g carbs
33g protein

Turkish Eggs

Thu, 29 May 2025 21:34:18 GMT

TURKISH EGGS

2 Servings | 10 minutes

INGREDIENTS

1 1/2 cups Greek yogurt
2 cloves garlic minced
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons vinegar
4 large eggs room temperature
2 tablespoons butter
1 teaspoon sweet paprika

METHOD

Combine the yogurt, garlic, salt, and pepper, and mix until combined.
Bring a large saucepan of water to a boil. Once it begins to boil, reduce the heat to low and add the vinegar.
Using a metallic spoon, give the water a stir in the center and, one at a time, break the eggs into them. Cook the eggs for 2-3 minutes, or until the whites are set. Using a large metal spoon, remove the eggs from the boiling water.
In a small saucepan, add the butter and once melted, add the sweet paprika and whisk until combined.
Divide the yogurt into two bowls, top with two eggs each, and drizzle the sweet paprika butter sauce over the top.

NOTES

TO STORE: I don’t recommend storing poached eggs as they’ll lose their runny yolks. Everything else can be stored in separate airtight containers in the fridge for up to one week.

TO REHEAT: The butter can be warmed on the stovetop or in the microwave. Eggs should be poached freshly to order.

Nutrition (Per Serving)

Calories: 347kcal

Carbohydrates: 8g

Protein: 29g

Fat: 22g

Sodium: 578mg

Potassium: 392mg

Fiber: 0.5g

Vitamin A: 1390IU

Vitamin C: 1mg

Calcium: 236mg

Iron: 2mg

Chipotle Spiced Chicken & Sweet Potato Wedges

Thu, 22 May 2025 00:18:18 GMT

Chipotle Spiced Chicken & Sweet Potato Wedges

2 servings | 40 minutes

INGREDIENTS

12 ozs Chicken Thighs (boneless, skinless)
1 Sweet Potato (large, cut into wedges)
1 1/2 tbsps Raw Honey (warmed)
3 tbsps Extra Virgin Olive Oil
1 tsp Chipotle Powder
Sea Salt & Black Pepper (to taste)
3/4 cup Plain Greek Yogurt
1/4 cup Cilantro (finely chopped)
1 tsp Lime Juice

METHOD

Preheat the oven to 400oF (205oC).
Place the chicken on one baking sheet and the sweet potato on a second baking sheet.
In a bowl, mix together the honey, oil, and chipotle and season with salt and pepper. Pour half over the chicken and half over the sweet potatoes. Use your hands to distribute the best you can (it will be sticky).
Space out the sweet potatoes evenly so there isn't any overlap. Transfer to the oven and cook for 13 minutes.
Remove the sweet potato, flip them over, and place them back in the oven.Transfer the chicken to the oven and bake for 15 to 20 minutes, or until cooked through, removing the sweet potato prior if needed. To brown the chicken more, broil for two minutes at the end of cooking.
Meanwhile, in a bowl, combine the yogurt, cilantro, and lime juice. Season with salt and pepper.
Divide the chicken and sweet potato onto plates and serve with the dip on the side for the chicken and wedges. Enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up three days.
Serving Size: One serving is approximately 1 1/2 cups of chicken, one cup of sweet potatoes with about 1/3 cup dip.
More Flavor: Add garlic powder and/or cayenne to the chipotle mixture. Add a chopped jalapeño to the dip to make it spicy.
Additional Toppings: Top with extra cilantro.
Dairy-Free: Use a dairy-free yogurt.

Nutrition Facts
Amount per serving
607 calories
25g fat
39g carbs
55g protein

Spice Crusted Salmon & Beets

Tue, 13 May 2025 23:38:05 GMT

Spice Crusted Salmon & Beets

2 servings | 25 minutes

INGREDIENTS

12 ozs Salmon Fillet
1 1/2 tbsps Extra Virgin Olive Oil (divided)
1 tsp Steak Spice Seasoning
2 Beet (medium, diced)
1/3 cup Water
2 tbsps Shallot (chopped)
Sea Salt & Black Pepper (to taste)
1 1/2 tsps Red Wine Vinegar
1/4 cup Parsley (chopped, optional)

METHOD

Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
Place the salmon on the baking sheet. Brush with 1/3 of the oil and season with steak spice seasoning. Bake in the oven for 15 to 20 minutes or until cooked through.
Meanwhile, in a saucepan, add the beets, water, and shallots. Season with salt and pepper. Cook, covered on medium, for about 15 minutes or until tender. Reserve the juices.
In a large bowl, whisk together the vinegar, parsley, and the remaining oil. Season with salt and pepper and add the beets and its juices. Mix to coat.
Serve the salmon with the seasoned beets and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately one cup of beets with salmon.
More Flavor: Add greens to the beets. Enjoy hot or cold.
Serve it With: Your favorite grains, mash potatoes and/or steamed broccoli.

Nutrition Facts
Amount per serving
361 calories
18g fat
11g carbs
3g fiber
6g sugar
40g protein
87mg cholesterol
323mg sodium
2mg iron

Chicken liver Meatballs with Avocado & Grapefruit Salad

Wed, 07 May 2025 23:25:39 GMT

Chicken liver Meatballs with Avocado & Grapefruit Salad

4 servings | 30 minutes

INGREDIENTS

3 tbsps Avocado Oil (divided)
1/2 Yellow Onion (medium, finely chopped)
1/4 cup Sauerkraut (drained)
6 ozs Chicken Liver (finely chopped)
1lb Lean Ground Beef
1 tsp Sea Salt (plus more for garnish)
1/4 cup Basil Leaves (chopped, plus more for garnish)
2 Avocado (medium, sliced)
2 Grapefruit (peeled, cut into sections)

METHOD

Heat 1/3 of the oil in a pan over medium heat. Add the onions and sauerkraut and cook for six to eight minutes or until starting to brown. Let it cool slightly.
In a large mixing bowl, add the cooked onion mixture, liver, beef, salt, and basil. Use your hands to thoroughly mix. Roll into balls a little larger than the size of a golf ball.
Add the remaining oil to the pan and turn the heat to medium. Add the meatballs, pressing on each side to create mini patties. Work in batches if needed to avoid crowding. Cook for a total of five to seven minutes, or until cooked through.
Divide the avocado, grapefruit, and patties onto plates. Season with basil and salt as desired. Enjoy!

NOTES

Leftovers: The salad is best enjoyed fresh. Refrigerate the patties in an airtight container for up to three days. Freeze the patties for up to three months.
Serving Size: One serving is approximately four mini patties, and half of each an avocado and grapefruit.
More Flavor: For the best flavor and texture, rinse the liver under cold water and pat dry with paper towels. Place in a shallow dish and pour in enough milk to cover. Soak for 30 to 60 minutes maximum. Place in a colander and rinse the milk off. Pat dry.
No Chicken Liver: Use beef liver instead.

Nutrition Facts
Amount per serving
641 calories
50g fat
21g carbs
9g fiber
11g sugar
30g protein
227mg cholesterol
761mg sodium
7mg iron

One Pan Salmon & Fennel with Lime

Thu, 01 May 2025 00:29:24 GMT

One Pan Salmon & Fennel with Lime

2 servings | 35 minutes

INGREDIENTS

1 bulb Fennel (medium, thinly sliced)
3 tbsps Extra Virgin Olive Oil (divided)
Sea Salt & Black Pepper (to taste)
12 ozs Salmon Fillet
2 Lime (divided)
1/4 tsp Fennel Seed (ground)

METHOD

Preheat the oven to 400oF (205oC).
Place the fennel in a baking dish. Drizzle with half of the oil and season with salt and pepper. Toss to combine. Transfer to the oven and bake for 15 minutes.
Pat the salmon dry and season with salt and pepper. Zest some lime over the top and sprinkle with the fennel seed. Slice half of the lime and set aside.
Remove the baking dish from the oven and place the salmon on top of the fennel. Drizzle with the remaining oil. Scatter the lime slices around. Place back in the oven and bake for 12 to 15 minutes, until cooked through, depending on thickness.
Quarter the remaining lime. Divide fennel and salmon onto plates and serve with the quartered lime, squeezing more lime juice on if needed. Enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately 3/4 cup of fennel and one salmon fillet.
More Flavor: Season the salmon with ground coriander or cumin.

Nutrition Facts
Amount per serving
450 calories
29g fat
12g carbs
4g fiber
5g sugar
39g protein
87mg cholesterol
195mg sodium
2mg iron

Chicken & Broccoli Stew

Tue, 22 Apr 2025 21:08:09 GMT

Chicken & Broccoli Stew

2 servings | 30 minutes

INGREDIENTS

1 tsp Extra Virgin Olive Oil
10 ozs Chicken Breast (cut into cubes)
1/2 tsp Sea Salt (divided)
2 Garlic (clove, minced)
1 1/2 pints Bone Broth
2 cups Broccoli (chopped into florets)
1/2 cup Canned Coconut Milk (full fat)
1/2 Lemon (juiced)

METHOD

Heat the oil in a pot over medium heat. Season the chicken cubes with half of the salt. Add the chicken to the pot and sauté for about five minutes or until browned on all sides.
Add the garlic and sauté for another minute. Add the broth, cover the pot with a lid and simmer on low heat for about 10 minutes.
Add the broccoli and coconut milk and add the remaining salt. Stir and cover the pot again. Simmer for another 10 minutes or until everything is cooked through.
Remove from the heat, stir in the lemon juice and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to two months.
Serving Size: One serving is equal to approximately 1 1/2 cups.
More Flavor: Add carrot and celery.

Nutrition Facts 
Amount per serving
515 calories
27g fat
15g carbs
4g fiber
4g sugar
49g protein
156mg cholesterol
1285mg sodium
3mg iron

Sheet Pan Smoky Sweet Salmon & Potatoes

Wed, 09 Apr 2025 20:23:11 GMT

Sheet Pan Smoky Sweet Salmon & Potatoes

2 servings | 35 minutes

INGREDIENTS

2 cups Mini Potatoes (halved)
1 1/2 tbsps Extra Virgin Olive Oil(divided)
Sea Salt & Black Pepper (to taste)
12 ozs Salmon Fillet
1/2 tsp Smoked Paprika
1/4 tsp Cumin
1 tsp Raw Honey
1 tbsp Parsley (finely chopped)

METHOD

Preheat the oven to 425oF (220oC).
Place the potatoes on a baking sheet and toss with half the oil, salt, and pepper. Transfer to the oven and bake for 15 minutes.
Meanwhile, pat the salmon dry and then drizzle with the remaining oil. Season with the smoked paprika, cumin, salt, and pepper and then drizzle the honey over top. Rub gently to incorporate with your hands.
Move the potatoes around on the baking sheet to make room for the salmon. Place back in the oven and cook for 12 to 15 minutes or until cooked through.
Divide onto plates and garnish with parsley. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately one cup of potatoes and one salmon fillet.
More Flavor: Toss the potatoes with smoked paprika and cumin or your favorite spice blend.
Additional Toppings: Top with a squeeze of lemon juice.

Nutrition Facts 
Amount per serving

441 calories
18g fat
30g carbs
3g fiber
4g sugar
41g protein
87mg cholesterol
144mg sodium
2mg iron

Baja Fish Stew

Thu, 03 Apr 2025 06:57:51 GMT

Baja Fish Stew

3 servings | 30 minutes

INGREDIENTS

2 Cod Fillet (cut into strips)
12 ozs Shrimp (large, peeled, deveined)
6 Garlic (clove, minced, divided)
1 Red Hot Chili Pepper (chopped finely)
Sea Salt & Black Pepper (to taste)
2 tbsps Extra Virgin Olive Oil
6 stalks Green Onion (thinly sliced)
1 Green Bell Pepper (medium, sliced)
2 cups Chicken Broth
3 cups Diced Tomatoes (from the can, with the juices)
1/3 cup Lime Juice
1/2 cup Cilantro (chopped)

METHOD

In a bowl, combine the cod, shrimp, 1/3 of the garlic, and chili peppers. Toss to coat and season with salt and pepper. Set aside.
Heat the oil in a pot over medium heat. Add the green onions, bell peppers, and the remaining garlic. Cook for five to seven minutes, stirring frequently to prevent burning.
Add the chicken broth and the tomatoes. Bring to a boil, then simmer for 10 minutes.
Reduce the heat to a simmer, then add the fish mixture and lime juice. Cook for an additional three to four minutes or until the fish and shrimp are cooked through. Remove from the heat and stir in the cilantro.
Divide into bowls and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is equal to approximately 2 1/3 cups.
More Flavor: Add coconut milk.
Filet Size: One cod fillet is equal to 231 grams or eight ounces.

Nutrition Facts
Amount per serving

400 calories
11g fat
18g carbs
4g fiber
10g sugar
55g protein
252mg cholesterol
884mg sodium
3mg iron

Miso Five Spice Turkey Breast with Cabbage

Wed, 26 Mar 2025 23:39:17 GMT

Miso Five Spice Turkey Breast with Cabbage

3 servings | 1 hour 15 minutes

INGREDIENTS

2 tbsps Miso Paste
2 tbsps Extra Virgin Olive Oil
1 tsp Chinese Five Spice
1 Garlic (clove, small, minced)
1 lb Turkey Breast (boneless, skinless)
3 cups Purple Cabbage (sliced into thin steaks)
2 tbsps Slivered Almonds
1 tbsp Star Anise (optional, for garnish)

METHOD

Preheat the oven to 325oF (160oC). Line a baking sheet with parchment paper.
Mix the miso paste, oil, five spice, and garlic together. Pat the turkey dry and spread 3/4 of the miso mixture all over the top. Spread the remaining miso mixture on the cabbage.
Place the cabbage on the baking sheet in a single layer and place the turkey breast on top of the cabbage. Cook for 60 minutes or until the turkey reaches an internal temperature of 330oF (165oC).
Let the turkey rest for five to ten minutes before slicing. Garnish with the almonds and star anise and serve with the cabbage. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately 1 1/3 cups of turkey and one cup of cabbage.
Additional Toppings: Chopped cilantro.

Nutrition Facts
Amount per serving

343 calories
17g fat
12g carbs
4g fiber
5g sugar
40g protein
80mg cholesterol
690mg sodium
3mg iron

Avocado & Black Bean Eggs

Tue, 18 Mar 2025 02:08:27 GMT

Avocado & Black Bean Eggs

Prep - 5 mins | Cook - 5 mins
Serves 2

INGREDIENTS

2 tsp rapeseed oil
1 red chilli
deseeded and thinly sliced
1 large garlic clove
sliced
2 large eggs
400g can black beans
½ x 400g can cherry tomatoes
¼ tsp cumin seeds
1 small avocado
halved and sliced
handful fresh, chopped coriander
1 lime
cut into wedges

METHOD

Step 1 - Heat the oil in a large non-stick frying pan. Add the chilli and garlic and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with their juice) and the tomatoes around the pan and sprinkle over the cumin seeds. You’re aiming to warm the beans and tomatoes rather than cook them.
Step 2 - Remove the pan from the heat and scatter over the avocado and coriander. Squeeze over half of the lime wedges. Serve with the remaining wedges on the side for squeezing over.

Nutrition Facts
Amount per serving

kcal 356
fat 20g
saturates 4g
carbs 18g
sugars 5g
fibre 11g
protein 20g
salt 0.8g

Mushroom Brunch

Thu, 13 Mar 2025 02:01:21 GMT

Mushroom Brunch

Prep: 5 mins | Cook: 12 mins - 15 mins
4 serves

INGREDIENTS

250g mushrooms
1 garlic clove
1 tbsp olive oil
160g bag kale
4 eggs

METHOD

Step 1 - Slice the mushrooms and crush the garlic clove. Heat the olive oil in a large non-stick frying pan, then fry the garlic over a low heat for 1 min. Add the mushrooms and cook until soft. Then, add the kale. If the kale won’t all fit in the pan, add half and stir until wilted, then add the rest. Once all the kale is wilted, season.

Step 2 - Now crack in the eggs and keep them cooking gently for 2-3 mins. Then, cover with the lid to for a further 2-3 mins or until the eggs are cooked to your liking. Serve with regular or keto bread for a keto-friendly version.

Nutrition Facts
Amount per serving

kcal 154
fat 11g
saturates 2g
carbs 1g
sugars 1g
fibre 2g
protein 30g
salt 0.4g

Kimchi Tofu Scramble

Wed, 05 Mar 2025 00:51:53 GMT

Kimchi Tofu Scramble

2 servings | 10 minutes

INGREDIENTS

1 1/2 tsps Sesame Oil
16 ozs Tofu (regular firm, patted dry, crumbled)
1 tbsp Tamari
4 cups Kale Leaves (stems removed, finely chopped, packed)
2 tbsps Nutritional Yeast
1 cup Kimchi (drained)

METHOD

Heat the oil in a large skillet over medium-high heat. Add the crumbled tofu and cook for two to three minutes, stirring gently.
Reduce the heat to medium and add the tamari and kale. Cook until soft, about three to five minutes. Turn the heat off.
Add the nutritional yeast and kimchi. Heat until just warmed through, about one minute. Divide into bowls and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving equals approximately one cup.

Nutrition Facts 
Amount per serving

283 calories
16g fat
10g carbs
7g fiber
3g sugar
31g protein
0mg cholesterol
933mg sodium
8mg iron

Paprika Lemon Drumsticks with Red Bell Pepper

Wed, 26 Feb 2025 19:27:31 GMT

Paprika Lemon Drumsticks with Red Bell Pepper

5 servings | 50 minutes

Ingredients

2 1/2 lbs Chicken Drumsticks
1 tbsp Extra Virgin Olive Oil
2 tbsps Lemon Juice
1 tsp Dried Thyme
1 1/2 tsps Paprika
1 Garlic (clove, large, minced)
1/4 cup Shallot (chopped)
1 Red Bell Pepper (medium, sliced)

Method

Preheat the oven to 375oF (190oC). Line a baking dish with parchment paper.
Add all of the ingredients to a large bowl and toss well to coat.
Add everything to the prepared baking dish and cook for 40 to 45 minutes, or until the chicken is cooked through. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to three months.
Serving Size: One serving is approximately two drumsticks.
Additional Toppings: Chopped parsley.

Nutrition Facts 
( Amount per serving )

406 calories
24g fat
4g carbs
1g fiber
2g sugar
42g protein
209mg cholesterol
243mg sodium
2mg iron

Lettuce Leaf Tacos

Thu, 20 Feb 2025 01:52:46 GMT

LETTUCE LEAF TACOS

Prep Time 20 mins | Cook Time 20 min

4 serves

INGREDIENTS

1 green bell pepper, chopped
1 yellow onion, chopped
2 tablespoons olive oil
2 tablespoons chicken stock (Optional)
1 pound ground beef
3 tablespoons taco seasoning
2 large roma (plum) tomatoes, chopped
½ teaspoon salt
1 (8 ounce) package shredded Cheddar cheese
12 large romaine lettuce leaves

METHOD

Cook and stir green bell pepper and yellow onion in a skillet over medium heat with olive oil and chicken broth until onion is translucent, about 5 minutes.
Place ground beef in a separate skillet over medium heat. Cook and stir with taco seasoning until beef is browned and crumbly, 5 to 8 minutes. Drain excess grease.
Sprinkle tomatoes with salt in a bowl. Place Cheddar cheese into a separate bowl.
Fill each lettuce leaf with about 2 tablespoons beef filling; top with 1 to 2 teaspoons green pepper mixture, tomato, and about 1 1/2 tablespoons Cheddar cheese.

NOTES

Measurements are approximate and can be adjusted to your taste. All ingredients can be customized to your preferred taco toppings. This could also work especially well with iceberg lettuce.

NUTRITION FACTS

(per serving)

550 Calories

39g Fat

14g Carbs

35g Protein

Mushroom & Chive Omelette

Wed, 12 Feb 2025 19:16:17 GMT

Mushroom & Chive Omelette

1 serving | 15 minutes

INGREDIENTS

1 tbsp Butter (divided)
2 cups Mushrooms (sliced)
1 tbsp Chives (chopped)
4 Egg

METHOD

Heat half of the butter in a pan over medium heat. Add the mushrooms and cook for five to seven minutes until the mushrooms have softened. Add the chives and transfer to a plate to set aside.
Whisk the eggs in a small bowl.
Heat the remaining butter in the pan. Add the eggs and cook until almost set. Place the mushrooms on one half of the omelette and fold the other half over top. Remove from heat and enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Dairy-Free: Use oil instead of butter.
Additional Toppings: Add cheese and/or fresh herbs.
Make it Fluffy: For a fluffier omelette, whisk the eggs with milk or water.
More Veggies: Add spinach or kale.
More Flavor: Add garlic, onions, red pepper flakes, hot sauce, and/or salt.

Nutrition Facts 

( Amount per serving )

431 calories
31g fat
8g carbs
2g fiber
5g sugar
31g protein
775mg cholesterol
295mg sodium
5mg iron

Egg & Chorizo Wraps

Thu, 06 Feb 2025 03:20:26 GMT

Egg & Chorizo Wraps

2 servings | 15 minutes

INGREDIENTS

6 ozs Chorizo (casing removed)
4 Egg
2 ozs Cheddar Cheese (shredded)
2 Brown Rice Tortilla
2 tbsps Cilantro (roughly chopped, optional)

METHOD

In a large cast-iron skillet over medium heat, add the chorizo and break it apart until crumbled. Cook for about seven to nine minutes, until cooked through. Remove with a slotted spoon, set aside, and lightly wipe out the skillet with a paper towel.
In a small bowl, whisk the eggs and add the cheese.
In the same pan over medium heat, add the egg mixture and cook, stirring often with a spatula until fluffy and cooked to your liking.
Divide the egg mixture into the tortillas and top with chorizo and cilantro. Enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is one tortilla.
Dairy-Free: Omit the cheese or use nutritional yeast or dairy-free cheese instead.
Additional Toppings: Salsa, avocado, black beans, onions, tomatoes, and/or bell peppers.

Nutrition Facts 
( Amount per serving )

538 calories
27g fat
38g carbs
5g fiber
5g sugar
32g protein
399mg cholesterol
686mg sodium
5mg iron

Air Fryer Green Pepper Tuna Melts

Tue, 28 Jan 2025 03:39:58 GMT

Air Fryer Green Pepper Tuna Melts

2 servings | 15 minutes

INGREDIENTS

2 cans Tuna (drained)
2 tbsps Red Onion (finely chopped)
1 stalk Celery (finely chopped)
2 tbsps Capers (chopped)
1/3 cup Mayonaise
1/2 tsp Black Pepper (freshly ground)
2 Green Bell Pepper (large, quartered, seeds and stem removed)
2 ozs Cheddar Cheese (shredded)

METHOD

Preheat the air fryer to 375oF (190oC).
In a bowl, combine the tuna, onion, celery, capers, mayonnaise, and black pepper.
Stuff the peppers evenly with the tuna mixture and top with cheese.
Place the stuffed peppers in the air fryer basket and cook for three to five minutes or until the cheese is melted. Enjoy!

NOTES

Leftovers: Best enjoyed immediately or refrigerate in an airtight container for up to two days.
Serving Size: One serving is equal to four pieces.
Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained.
More Flavor: Add parsley and/or dill. Add chopped pickles and hot sauce.

Nutrition Facts
( Amount per serving )
541 calories
39g fat
9g carbs
3g fiber
4g sugar
40g protein
103mg cholesterol
1048mg sodium
3mg iron

Bacon & Eggs Breakfast Box

Wed, 22 Jan 2025 04:24:06 GMT

Bacon & Eggs Breakfast Box

1 servings | 20 minutes

Ingredients

3 slices Bacon
3 Eggs
1 cup Broccoli
1 cup capsicum

METHOD

Heat a skillet over medium heat. Cook the bacon for five minutes each side or until cooked to your desired crispiness. Transfer to a towel-lined plate to absorb any excess oil.
Crack the eggs into a bowl and whisk well.
Heat the same skillet over low-medium heat. Add the eggs and move them around with a spatula continuously until fluffy and barely set, about two minutes. Set aside.
Wipe down the skillet and cook the spinach over medium heat until wilted, about one to two minutes. Add a few teaspoons of water to prevent sticking, if needed.
Arrange the bacon, scrambled eggs, sautéed broccoli and capsicum. Enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days.
Additional toppings: Avocado or sliced green onion.

Nutrition facts (per serving)

570 cal

46g fat

6g carbs

2g fiber

4g sugar

32g protein

63mg cholesterol

1330mg sodium

4mg iron

Salmon Poke Bowl

Thu, 16 Jan 2025 09:35:07 GMT

Salmon Poke Bowl

4 servings | 30 min total cooking

INGREDIENTS

Salmon Poke

1 pound salmon, cut into ¾" cubes
¼ cup soy sauce
2 tablespoons sliced green onions
1 teaspoon rice wine vinegar
1 teaspoon sriracha
1 teaspoon sesame oil
½ teaspoon sesame seeds

Pickled Cucumbers

½ cup rice wine vinegar
½ cup water
⅓ cup honey
1 teaspoon kosher salt
½ teaspoon red chili flakes
2 6-inch persian cucumbers, ⅛" thick slices

Sriracha Mayonnaise Sauce

2 tablespoons sriracha
2 tablespoon mayonnaise

METHOD

Make the Salmon Poke – In a medium bowl, combine diced salmon, soy sauce, green onions, rice wine vinegar, sriracha, and sesame oil. Cover and refrigerate while making the pickled cucumbers.
Make the Pickled Cucumbers – In a medium saucepan, combine rice wine vinegar, water, honey, salt, and chili flakes. Bring to a boil over high heat. Once boiling, turn off the heat, add cucumber slices, and stir. Marinate for 10 minutes, then transfer the cucumber mixture to a container. Cover and refrigerate until ready to use or freeze for 5 to 10 minutes to cool quickly.
Make the Sriracha Mayonnaise – In a small bowl, whisk the Sriracha and mayonnaise until combined.
Assemble the Bowl – To serve, add any additional ingredients to the bowl, such as rice or salad for the base. Top with salmon poke, pickled cucumbers, and Sriracha mayonnaise.

Notes

Salmon Selection: Purchase sashimi-grade or sushi-grade salmon.
Sriracha Substitute: Use garlic chili sauce, chili paste, chili crisp, or gochujang.
Cucumber Substitute: Slice about 1 cup of English or regular cucumbers.
Make-Ahead: The pickled cucumbers and sriracha sauce can be refrigerated and made 5 days in advance. It’s best to eat the salmon poke on the same day of preparation.

Nutrition Facts

Calories 296kcal

Carbohydrates 22g (7%)

Protein 26g (52%)

Fat 11g (17%)

Cholesterol 71mg (24%)

Sodium 1409mg (59%)

Potassium 10mg

Sugar 17g (19%)

Vitamin A200IU (4%)

Calcium 10mg (1%)

Iron 0.4mg

Beef & Mushroom Stew

Mon, 06 Jan 2025 02:21:30 GMT

Beef & Mushroom Stew

4 servings | 3 hours

INGREDIENTS

1 1/3 lbs Stewing Beef (cubed)
1 tsp Sea Salt (divided)
1 1/2 tsp Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
1/2 Yellow Onion (large, diced)
4 cups Mushrooms (sliced)
4 Garlic (clove, minced)
2 tbsps Rosemary (fresh)
1 1/2 pints Bone Broth
2/3 cup Canned Coconut Milk (full fat)
2 tbsps Cilantro (chopped)

METHOD

Season the beef all over with half of the salt. Heat the oil in a pot over mediumhigh heat. Once hot, add the beef and sear on all sides, until browned, about three minutes per side.
Add the onion and mushrooms and sauté for about five minutes. Add the garlic and rosemary and cook for two to three minutes.
Add the broth, stir, and bring to a simmer. Turn down the heat to low. Cover the pot with a lid and simmer for about two hours.
Uncover the pot, add the coconut milk and remaining salt. Stir and simmer uncovered over low heat for another 30 minutes or until the beef is tender and cooked through.
Adjust the seasoning to your taste. Top with cilantro and enjoy!

NOTES

Leftovers: refrigerate in an airtight container for up to three days. Freeze for up to three months.
Serving Size: One serving is equal to approximately 1 1/2 cups.
More Flavor: Add celery
Stew Consistency: Check the stew two to three times during cooking and add more broth or water if necessary.

NUTRITION (per serving)
404 calories
22g fat
10g carbs
2g fiber
4g sugar
43g protein
122mg cholesterol
1018mg sodium
5mg iron

Herb & Garlic Baked Cod with Romesco Sauce & Spinach

Thu, 02 Jan 2025 22:57:19 GMT

Herb & Garlic baked Cod with Romesco sauce & Spinach

Prep 10 mins | Cook 20 mins

Serves 2

INGREDIENTS

2 x 140g skinless cod loin or pollock fillets
1 tbsp rapeseed oil plus 2 tsp
1 tsp fresh thyme leaves
1 large garlic clove finely grated
½ lemon zested and juiced
1 large red pepper sliced
2 leeks well washed and thinly sliced
2 tbsp flaked almonds
1 tbsp tomato purée
¼ tsp vegetable bouillon powder
1 tsp apple cider vinegar
100g baby spinach wilted in a pan or the microwave

METHOD

Step 1 - Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 mins until the fish is moist and flakes easily when tested.

Step 2 - Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillion powder and vinegar, and cook briefly to warm the mixture through.

Step 3 - Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the fish and the wilted spinach.

NUTRITION

Per serving

409 Kcal
24g fat
11g carbs
9g sugar
8g fibre
33g protein
0.3g salt

Healthy Turkey Meatballs

Wed, 18 Dec 2024 00:20:04 GMT

Healthy Turkey Meatballs

4 serves | 40 min cook

INGREDIENTS

For the sauce

1 tbsp rapeseed oil
1 onion finely chopped
2 carrots finely diced
2 celery sticks, finely diced
2 garlic cloves thinly sliced
1 fennel bulb halved and thinly sliced, fronds reserved
500g carton tomato passata
2 tbsp chopped parsley
broccoli and potatoes or pasta and salad to serve

For the meatballs

400g pack lean turkey breast mince
4 tbsp porridge oats
1 tsp fennel seeds
crushed
1 garlic clove
crushed
spray of oil

METHOD

Step 1 - Heat the oil in a large non-stick frying pan with a lid, then tip in the onion, carrots, celery, garlic and fennel, and stir well. Cover the pan and cook over a medium heat for 8 mins, stirring every now and then. Pour in the passata and season well with salt and pepper. Cover and leave to simmer for 20 mins.

Step 2 - Meanwhile, tip the mince into a large bowl. Add the oats, fennel seeds and leaves, the garlic and plenty of black pepper, and mix in with your hands. Lightly shape into 25 meatballs about the size of a walnut. Spray or rub a non-stick pan with a little oil and gently cook the meatballs until they take on a little colour. Give the sauce a stir, then add the meatballs and parsley. Cover and cook for 10 mins until they are cooked through and the veg in the sauce is tender. Serve with broccoli and baby potatoes in their skins, or pasta and salad.

Nutrition: per serving

Kcal 314
fat 9g
saturates 2g
carbs 24g
sugars 12g
fibre 7g
protein 28g
salt 0.37g

Healthy High Protein Burrito

Thu, 12 Dec 2024 18:48:27 GMT

Healthy High Protein Burrito

PREP TIME

10 min

COOK TIME

25 min

4 serves | 446 kcal

INGREDIENTS

1 lb Lean Ground Beef
1/2 cup Red Onion diced
1 Jalapeno diced
15 oz Black Beans canned and drained
15 oz Diced Tomatoes canned and drained
1 cup Corn
1 packet Taco seasoning
4 Low Carb Tortilla Wraps

METHOD

Place the ground beef in a large skillet over medium heat with the taco seasoning. Cook the meat 5-7 minutes until it is no longer pink then drain the meat.
Add the red onion, jalapeno, tomatoes, black beans and corn to the skillet. Cook until the veggies are softened then add the ground beef back into the pan.
Divide the beef and veggie mixture into 4 portions and add each portion to a low carb tortilla wrap.
Roll each tortilla around the beef and veggie mixture by tucking the ends in and rolling. Then place the wrapped tortilla in a skillet over medium heat to brown the tortilla, turning every 1-2 minutes or until the tortilla appears browned. Turn and cook again then serve warm!

Nutrition Facts (amount per serving)
446 Calories
10g Fat
64g Carbs
30g Fiber
42g Protein

Super Protein Chicken Crunch Salad

Thu, 05 Dec 2024 02:22:48 GMT

 SUPER PROTEIN CHICKEN CRUNCH SALAD

4 serves | 25 min Prep

INGREDIENTS

200g snow peas, trimmed
2 (about 180g each) cooked skinless chicken breasts, chopped
4 celery sticks, finely chopped
1 large Lebanese cucumber, deseeded, finely chopped
1 large red apple, cored, finely chopped
130g (½ cup) natural yoghurt
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 tbsp chopped fresh chives
2 baby cos lettuce, coarsely chopped
35g (1/3 cup) flaked almonds, lightly toasted

METHOD

Step 1 - Place snow peas in a heatproof bowl. Pour over enough boiling water to cover and set aside for 30 seconds. Refresh under cold running water then drain.
Step 2 - Combine the chicken, celery, cucumber, apple and snow pea in a large bowl .
Step 3 -Whisk together the yoghurt, lemon juice, mustard and chives in a small bowl. Add 1-2 tsp water if dressing is too thick.
Step 4 - Add the dressing to the chicken mixture and toss gently until combined. Add lettuce and half the almonds and toss gently until combined. Serve immediately sprinkled with the remaining almonds.

Nutrition Facts (amount per serving)
289 Calories
9.3g Fat
15.7g Carbs
5.2g Fiber
32.1g Protein

Mexican chicken stew with quinoa & beans

Thu, 28 Nov 2024 11:11:09 GMT

Mexican Chicken Stew with Quinoa & Beans

Prep: 25 mins

Cook: 30 mins

Serves 4 – 5

INGREDIENTS

1 tbsp olive oil
1 onion sliced
2 red peppers (deseeded and chopped into largish chunks)
3 tbsp chipotle paste
2 x 400g cans chopped tomatoes
4 skinless chicken breasts
140g quinoa
2 chicken stock cubes
1 x 400g can pinto beans drained
small bunch coriander (most chopped, a few leaves left whole)
juice 1 lime
natural yogurt to serve

METHOD

Step 1

Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.

Step 2

Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.

Step 3

Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side.

Grilled Sweet Chili Chicken & Veggie Skewers

Thu, 21 Nov 2024 02:25:54 GMT

Grilled Sweet Chili Chicken & Veggie Skewers

3 servings | 55 minutes

Ingredients

1 lb Chicken Breast (boneless, skinless, cut into cubes)
1 Yellow Bell Pepper (medium, chopped)
1 Red Bell Pepper (medium, chopped)
1 cup Red Onion (cut into chunks)
2 tbsps Avocado Oil
1/3 cup Sweet Chili Sauce
Sea Salt & Black Pepper (to taste)
6 Barbecue Skewers

Directions

In a large bowl, add the chicken, bell peppers, onion, oil, sweet chili sauce, salt, and pepper. Mix to combine. Marinate for 30 minutes covered at room temperature.
Preheat the grill to medium-high heat. Thread the chicken and vegetables onto the barbecue skewers.
Place the skewers onto the grill and cook for five to six minutes per side or until the chicken is cooked through and the vegetables are charred. Serve and enjoy!

Notes

Refrigerate in an airtight container for up to three days.
One serving is equal to two 7-inch (18 cm) skewers.
Brush more sweet chili sauce onto the skewers once they are cooked for more flavor. Make sure it is not sauce that has touched the raw chicken.
If using wooden skewers, be sure to soak in water for at least 30 minutes before grilling.

Nutrition Facts 
Amount per serving
347 Calories
14g Fat
20g Carbs
2g Fiber
13g Sugar
26g Protein
110mg Cholesterol
206mg Sodium
1mg Iron

Grilled Chicken with Sundried Tomato Bruschetta

Thu, 14 Nov 2024 19:16:26 GMT

Grilled Chicken with Sundried Tomato Bruschetta

4 servings | 30 minutes

Ingredients

2 cups Cherry Tomatoes (diced)
1/2 cup Sun Dried Tomatoes (chopped)
2 ozs Mozzarella Ball (small, chopped)
1/4 cup Basil Leaves (chopped)
2 tbsps Shallot (finely chopped)
1 tbsp Capers (chopped)
1 tbsp Balsamic Vinegar
3 tbsps Extra Virgin Olive Oil (divided)
Sea Salt & Black Pepper (to taste)
1 lb Chicken Breast (boneless, skinless)

Directions

Preheat the grill to medium-high heat.
Mix the tomatoes, sun dried tomatoes, mozzarella, basil, shallots, capers, vinegar, and 2/3 of the oil in a bowl. Season with salt and pepper and set aside.
Brush the chicken with the remaining oil and season with salt and pepper.
Grill the chicken for eight to 10 minutes per side, or until cooked through. Serve the chicken topped with the bruschetta mixture, and enjoy!

Notes

Refrigerate in an airtight container for up to three days.
One serving is approximately one cup of bruschetta with chicken.
Use red onions, green onions or garlic in place of shallots. Serve with your favorite grain.

Nutrition Facts
( Amount per serving )

307 Calories
17g Fat
9g Carbs
2g Fiber
6g Sugar
30g Protein
94mg Cholesterol
183mg Sodium
2mg Iron

Grilled Steak & Carrots with Harissa Butter

az.training@hotmail.com (Zina Stone) — Wed, 06 Nov 2024 23:55:14 GMT

Grilled Steak & Carrots with Harissa Butter

4 servings | 30 minutes

Ingredients

1/4 cup Butter (softened)
1 tbsp Harissa
1 tbsp Avocado Oil
8 Carrot (medium, cut in half lengthwise)
Sea Salt & Black Pepper (to taste)
1 1/4 lbs Flank Steak
2 tbsps Parsley (finely chopped)

Directions

In a small bowl, mash together the butter and harissa until well combined. Set aside.
Rub the oil over the carrots and season with salt and pepper.
Grill the carrots for eight to ten minutes or until charred on one side. Flip and grill for another six to eight minutes or until fork tender and cooked through.
Season the steak with salt and pepper.
Grill the steak over medium-high heat for about five to six minutes per side. The timing will depend on how thick your steak is and your desired doneness. Remove, let rest for 10 minutes, and then slice against the grain and set aside.
Add the butter to the warm carrots and steak and top with parsley. Divide the steak and carrots onto plates. Enjoy!

Notes

Refrigerate in an airtight container for up to three days.
One serving is approximately two carrots with steak.
For more flavor, rub the steak with ground cumin and/or garlic powder.
If you don't have flank steak, use hanger, skirt, or sirloin.

Nutrition Facts
(Amount per serving)

417 Calories
27g Fat
12g Carbs
3g Fiber
6g Sugar
31g Protein
127mg Cholesterol
163mg Sodium
3mg Iron

Thai Red Curry Chicken & Broccoli

Thu, 31 Oct 2024 19:08:41 GMT

Thai Red Curry Chicken & Broccoli

3 servings | 35 minutes

Ingredients

1 lb Chicken Thighs (boneless, skinless)
1 tbsp Thai Red Curry Paste
1/4 cup Water
6 cups Broccoli (florets)
1 tbsp Cilantro (chopped)

Directions

Preheat the oven to 375ºF (190ºC). Line a baking dish with parchment paper.
Place the chicken thighs in the baking dish. Mix the red curry paste and water together and pour over the chicken to coat it well. Place in the oven and cook for 25 minutes or until the chicken is cooked through.
Meanwhile, steam the broccoli for three to five minutes or until it is bright green and tender-crisp.
Serve the chicken with the broccoli and garnish with cilantro. Enjoy!

Notes

Refrigerate in an airtight container for up to three days.
One serving is one chicken thigh and two cups of broccoli.
Serve it as is or with rice or quinoa.

Nutrition Facts
Amount per serving
252 Calories
7g Fat
13g Carbs
5g Fiber
3g Sugar
35g Protein
142mg Cholesterol

Egg and Black Bean Tacos

Thu, 10 Oct 2024 08:44:14 GMT

Ingredients

1/2 cup Black Beans
1/2 Lime (juiced)
Sea Salt & Black Pepper (to taste)
1 tsp Butter
5 Egg (whisked)
85g Cheddar Cheese (shredded)
4 Corn Tortilla (small, warmed)
1/2 Avocado (cubed)
2 tbsps coriander (chopped)

Directions

In a bowl, add the black beans and the lime juice. Use a fork and smash the beans until mostly mashed. Season with salt and pepper.
Heat a non-stick pan over medium heat and melt the butter. Add the whisked eggs to the pan and season with salt and pepper. Stir the eggs frequently until cooked through. During the last minute of cooking, top with the cheese and cover to let it melt.
Spread the mashed beans onto the tortillas. Top with the egg, avocado, and coriander. Enjoy!

Nutrition Information - 1 Serving

647 Calories
37g Fat
46g Carbs
9g Fiber
1g Sugar
32g Protein

Blueberry & Cottage Cheese Oatmeal

Thu, 03 Oct 2024 22:17:46 GMT

Ingredients

1/4 cup Quick Oats (dry)
1 cup Cottage Cheese
1/4 cup Vanilla Protein Powder
1/4 cup Frozen Blueberries

Directions

Cook the oats according to package directions.
Mix the cottage cheese and protein powder together in a bowl. Add the cooked oats and stir well. Top with the blueberries and enjoy!

Nutrition Information - 1 Serving

388 Calories
11g Fat
27g Carbs
4g Fiber
9g Sugar
45g Protein

Squash Latke with Beef Patty & Egg

Thu, 26 Sep 2024 09:09:54 GMT

Ingredients

½ Butternut Squash (medium, peeled, cut in half, de-seeded & grated)
3 Eggs (divided)
Sea Salt & Black Pepper (to taste)
1 tbsp Avocado Oil (divided)
225g Extra Lean Ground Beef
1/2 cup Baby Spinach
½ Tomato (sliced)

Directions

Combine the grated squash and one-third of the egg in a large bowl. Mix well to combine, then add salt and pepper to taste.
Warm a large pan over medium heat and add half of the oil. Form the latkes with approximately one cup of the squash mixture and add them to the pan, pressing down until they are approximately 3/4-inch thick. Cook for five minutes on each side, or until browned, then remove from the pan and set aside.
In the same pan, add the remaining oil. Form the ground beef into even-sized patties, approximately 3/4-inch thick. Add them to one half of the pan and cook for seven minutes on each side.
Add the remaining eggs into the other half of the pan and cook until the whites are set and the yolks are cooked to your liking.
Place the squash latke on a plate and top it with the spinach, fried egg, sliced tomato, and beef patty. Enjoy!

Nutrition Information - 1 Serving

418 Calories
26g Fat
13g Carbs
2g Fiber
0g Sugar
33g Protein
202mg Sodium

Prawn Lettuce Wraps

Thu, 12 Sep 2024 10:25:24 GMT

Ingredients

2 Tbsp. fresh lemon juice
1 1/2 to 2 Tbsp gochujang (Korean hot pepper paste)
1 Tbsp. olive oil
2 tsp. honey
1 clove garlic, grated
2 tsp. grated fresh ginger
600g large prawns, peeled and deveined
1 head lettuce, leaves separated
2 Persian cucumbers, sliced
1 bunch small radishes, sliced
Mint and basil, for serving

Directions

Heat oven to 220°C. In a large bowl, whisk together lemon juice, gochujang, oil and honey, then stir in garlic and ginger. Add shrimp and toss to coat.
Arrange in a single layer on a rimmed baking sheet and roast until just opaque throughout, 10 to 15 minutes.
Serve shrimp in lettuce and top with cucumbers, radishes, mint and basil.

Nutrition Information - 1 Serving

230 Calories
4.5g Fat
13g Carbs
1g Fiber
36g Protein
0.75g Sodium

Fresh Salmon Nicoise

Thu, 29 Aug 2024 01:56:45 GMT

Ingredients

1 red onion (about 130g), finely chopped
2 tbsp apple cider vinegar
2 tbsp extra virgin olive oil
12 pitted Kalamata olives, quartered
2 tbsp chopped dill
2 tsp chopped tarragon leaves
400g small baby potatoes
2 eggs
320g fine green beans, trimmed
4 wild salmon fillets (about 100-125g each), defrosted if frozen
2 x 160g Little Gem lettuces, 1 shredded
4 tomatoes, cut into wedges

Directions

Combine the onion, vinegar, oil, olives and herbs in a medium bowl.
Boil the potatoes in the base of a steamer for 10 mins. Add the eggs (top up with boiling water from the kettle if they’re not submerged). Tip the green beans into a pan and put the steamer on top, then cook for 8 mins more.
Remove the potatoes and eggs from the steamer , but don’t drain. Add the salmon to the water and cook for 5 mins. Stir the warm potatoes into the dressing.
To serve, divide half the lettuce between two plates (or pile onto one platter) along with half the green beans and tomatoes, then spoon half the dressed potatoes on top. Remove and discard any skin from the salmon, then flake half the fish over the salad. Peel one egg, halve and serve one half over each salad. Chill the remaining ingredients for the next day to eat cold. Will keep covered and chilled for up to a day.

Nutrition Information - 1 Serving

404 Calories
19g Fat
23g Carbs
8g Fiber
9g Sugar
31g Protein
0.6g Sodium

Smoked Salmon Cottage Cheese Bowl

Thu, 22 Aug 2024 10:54:39 GMT

Ingredients

1 cup Cottage Cheese
¼ Cucumber (medium, diced small)
1 1/2 tsps Capers (sliced)
1 1/2 tsps Shallot (finely sliced)
1 tbsp Pumpkin Seeds (toasted, chopped)
1 tsp Everything Bagel Seasoning
100g Smoked Salmon

Directions

Divide the cottage cheese into bowls.
Top with the remaining ingredients and enjoy!

Nutrition Information - 1 Serving

383 Calories
17g Fat
12g Carbs
1g Fiber
7g Sugar
45g Protein
1632mg Sodium

Freedom Bulletin #242

Sat, 17 Aug 2024 02:40:49 GMT

In this bulletin...

We discuss protein powder.

Protein is essential for the building and repair of the body, carbohydrates and fat are the energy source.

We don't really have a daily requirement for protein per se, what we have is a requirement for the 9 essential amino acids that are contained in the protein. These essential amino acids are not made by the body and have to be consumed externally...

Tuna Stuffed Capsicum

Thu, 15 Aug 2024 09:23:44 GMT

Ingredients

1 can Tuna (drained)
2 tbsps Mayonnaise
1/2 stalk Spring Onion (thinly sliced)
1 tbsp Parsley (chopped)
1 tsp Whole Grain Mustard
1 Red Capsicum (medium, halved)

Directions

In a bowl, mix together the tuna, mayonnaise, green onion, parsley, and mustard.
Portion into red pepper halves, and enjoy!

Nutrition Information - 1 Serving

366 Calories
23g Fat
8g Carbs
3g Fiber
5g Sugar
34g Protein
614mg Sodium

Freedom Bulletin #241

Sat, 10 Aug 2024 01:46:05 GMT

In this bulletin...

We discuss Spermidine.

Spermidine, both in fresh foods and supplement form is now being extensively used for its anti-ageing properties.

Spermidine is a naturally occurring polyamine, meaning it has two or more amino acid groups. It plays a critical role in cell function and survival...

Creamy Herb Chicken Lettuce Wraps

Thu, 08 Aug 2024 08:59:36 GMT

Ingredients

120g Chicken Breast, Cooked (chopped)
1/3 cup Unsweetened Coconut Yogurt
1 tbsp Fresh Dill (finely chopped)
1 tbsp Parsley (finely chopped)
1/4 tsp Sea Salt (to taste)
Green Lettuce (leaves separated)

Directions

In a bowl, combine the chicken, coconut yogurt, dill, parsley, and salt.
Fill the lettuce leaves with creamy herb chicken and enjoy!

Nutrition Information - 1 Serving

210 Calories
6g Fat
4g Carbs
1g Fiber
0g Sugar
35g Protein
668mg Sodium

Freedom Bulletin #240

Mon, 05 Aug 2024 01:01:17 GMT

In this bulletin...

We discuss Ozempic.

Lately there has been a lot of interest in the pharmaceutical weight loss drug Ozempic.

Ozempic also known as semaglutide has been in development since 1920. It was originally derived and synthesised from the venom of the Gila monster lizard...

BBQ Pork with Peach Salsa

Tue, 30 Jul 2024 02:34:35 GMT

Ingredients

450g Pork Tenderloin
1/2 cup Barbecue Sauce
2 Peaches (pitted and diced)
1/4 cup Red Onion (finely diced)
1 Tomato (diced)
¼ Lemon (juiced)
1/2 cup coriander (chopped)
Sea Salt & Black Pepper (to taste)
3 cups Baby Spinach

Directions

Place the pork and barbecue sauce in a ziplock bag and massage until well coated. Refrigerate overnight or at least 3 hours.
Meanwhile, make your peach salsa. In a bowl, combine diced peach, red onion, tomato, lemon juice, cilantro, salt and pepper. Refrigerate until ready to serve.
When ready to cook, preheat grill on medium heat.
Place pork on the grill and cook for about 20 to 25 minutes. At the halfway mark, flip over and baste generously with leftover marinade.
Increase the grill to high heat and cook an additional 2 to 3 minutes until pork is a bit charred and completely cooked through. During this time, baste the pork with the leftover marinade 1 to 2 more times. Let rest for at least 10 minutes.
Slice BBQ pork and serve over spinach. Top with peach salsa and enjoy!

Nutrition Information - 1 Serving

301 Calories
4g Fat
32g Carbs
3g Fiber
24g Sugar
34g Protein
587mg Sodium

Freedom Bulletin #239

Fri, 26 Jul 2024 22:36:32 GMT

In this bulletin...

We discuss hunger genes.

Fat is our energy storage reserve.

If we lose weight and fat levels get to low a signal is sent to the brain to engage a hunger response to replenish the fat stores. Leptin is this signal.

The level of leptin in the blood is a direct read out of the body’s fat stores. Ghrelin is a hormone that increases appetite....

Kangaroo Burgers with Sweet Potato Fritters

Wed, 24 Jul 2024 04:06:25 GMT

Ingredients

Burgers

400g grass-fed kangaroo mince
1 teaspoon coconut oil, ghee or butter
1 egg yolk
1 small brown onion, peeled and finely chopped
1 teaspoon cumin
1 long red chilli, deseeded and finely chopped
1 clove garlic, finely chopped
1 teaspoon Dijon mustard, or seeded
½ bunch coriander, roughly chopped
Sea salt

Sweet Potato Fritters

1 medium sweet potato, grated
2 tablespoons coconut oil, ghee or butter
1 egg yolk
Sea salt
Black pepper
Avocado, sliced

Directions

In a large mixing bowl mix all the burger ingredients together with your hands until the mixture holds together. Divide into 8 patties. Wrap in cling wrap and pop into the fridge for up to 60 minutes.
Heat the fat in large fry pan and throw in the patties (half the batch is fine to begin). Cook for 2-3 minutes on each side or until just cooked and allow to rest.
'Roo should be served slightly undercooked rather than overcooked, so adjust cooking time according to the size of the patty.
In a large bowl grate the sweet potato and add the egg yolk and season.
Heat the fat and once hot grab and small handful of the sweet potato mixture and place in the pan and flatten with a spatula. Cook for 3 minutes before flipping to cook the other side. Once browned on both sides remove from the heat.
Serve with the 'roo burger and some sliced avo.

Freedom Bulletin #238

Sat, 20 Jul 2024 02:08:32 GMT

In this bulletin...

We discuss improving mood and energy.

The brain, spinal cord and nervous system control and regulate all the organs in the body. The organs constantly feed information back to the nervous system indicating their current state.

The nervous system is made up of nerves called neurons that communicate to each other through chemicals and electricity....

Bang Bang Chicken Skewers

Tue, 16 Jul 2024 04:08:17 GMT

Ingredients

700g Chicken Thighs (boneless, skinless, cut into small cubes)
2 tbsps Avocado Oil (divided)
Sea Salt & Black Pepper (to taste)
3/4 tsp Garlic Powder
4 Barbecue Skewers
1/3 cup Mayonnaise
3 tbsps Sweet Chili Sauce
1 tsp Sriracha
4 cups Asparagus (trimmed)
2 Zucchinis (medium, sliced)

Directions

Pre-heat the grill to medium heat.
In a bowl, combine the chicken, half the oil, salt, pepper, and garlic powder. Thread the chicken cubes onto the skewers. Refrigerate until ready to cook.
In a small bowl, whisk together the mayonnaise, sweet chili sauce, and sriracha. Remove half of the sauce and set aside in the fridge until ready to eat.
Toss the asparagus and zucchini with the remaining oil, salt, and pepper and transfer to a grill-safe pan.
Grill the chicken over medium heat for about six to eight minutes. Flip and brush with the mayonnaise mixture. Cook for another six to eight minutes, or until cooked through.
Meanwhile, add the veggies in the pan to the grill and cook for about five to six minutes or until cooked through.
Divide the chicken skewers and veggies onto plates and drizzle the chicken with the remaining mayonnaise sauce from the fridge. Enjoy!

Nutrition Information - 1 serving

Cal: 455

Fat: 28g

Carbs: 13g

Sugars: 9g

Fibre: 4g

Protein: 38g

Salt: 380mg

Freedom Bulletin #237

Sat, 13 Jul 2024 01:41:14 GMT

In this bulletin...

We discuss reducing blood glucose.

Glucose.... the energy of life. Every living cell on earth burns glucose for fuel.

Glucose converts to glycogen which is then stored in the liver (100-120 grams) or the skeletal muscles (300 grams).

The liver in the absence of consumed carbs will convert any nutrient available into glucose to feed the brain and central nervous system. Without this conversion process we would be dead in 10 minutes...

Baked Cod & Veggies with Quinoa

Thu, 11 Jul 2024 06:07:21 GMT

Ingredients

1/2 cup Quinoa (dry)
145g Roasted Red Peppers
1/2 cup Canned Coconut Milk
1/4 cup Water
Sea Salt & Black Pepper (to taste)
2 Cod Fillets
1 Zucchini (medium, sliced into strips)
1 Yellow Bell Pepper (medium, sliced)
2 cups Asparagus (trimmed, chopped)
2 tbsps Parsley (chopped)

Directions

Preheat the oven to 205 degrees celsius.
Cook the quinoa according to package directions. Once cooked, fluff with a fork and let it cool.
Blend the roasted red pepper, coconut milk, and water, using a blender or immersion blender, until smooth. Season with salt and pepper.
Season both sides of the cod with salt and pepper.
Place the zucchini, bell pepper, and asparagus into a deep baking dish. Add the red pepper sauce and stir. Place the cod on top and bake in the oven for 15 to 18 minutes or until the fish is cooked through and the vegetables are tender.
Divide the quinoa, cod, and veggies evenly between plates. Top with parsley and enjoy!

Nutrition Information - 1 serving

Cal: 356

Fat: 10g

Carbs: 30g

Sugars: 5g

Fibre: 5g

Protein: 35g

Salt: 243mg

Freedom Bulletin #236

Sat, 06 Jul 2024 01:59:36 GMT

In this bulletin...

We discuss reducing high blood pressure.

As the heart pumps blood around the body there is an increased pressure on the artery walls. This is known as blood pressure.

There are two readings on a blood pressure test...

Saffron Salmon Kebabs & Asparagus

Tue, 02 Jul 2024 02:09:09 GMT

Ingredients

1/4 tsp Saffron (ground)
285g Salmon Fillet (skinless, cut into cubes)
1 Zucchini (small, sliced length-wise)
1 Lime (juiced, divided)
1/2 tsp Sea Salt (divided)
1 1/2 tbsps Extra Virgin Olive Oil (divided)
2 cups Asparagus (trimmed)
1/4 cup Coriander (leaves only, chopped)
1 tbsp Mint Leaves (chopped)
1 Garlic (cloves, minced)
4 Barbecue Skewers

Directions

Add the ground saffron to a medium bowl. Add a splash of boiling water and let the saffron bloom for two minutes.
Add the salmon cubes, zucchini, 1/2 of the lime juice, and 1/2 of the salt to the bowl with the bloomed saffron. Mix well. Thread the salmon and zucchini onto the skewers.
Heat 1/3 of the oil in a cast-iron skillet over medium heat. Add the skewers to the skillet and cook for four to six minutes per side until cooked through. In the same skillet beside the skewers, cook the asparagus until charred, around eight to 10 minutes.
Meanwhile, add the coriander, mint, garlic, remaining lime juice, remaining salt, and remaining oil to a bowl. Stir to combine.
Divide the skewers and asparagus evenly between plates. Spoon the herb mixture on top and enjoy!

Nutrition Information - 1 serving

Cal: 328

Fat: 17g

Carbs: 11g

Sugars: 5g

Fibre: 4g

Protein: 36g

Salt: 713mg

Freedom Bulletin #235

Sat, 29 Jun 2024 02:45:05 GMT

In this bulletin...

We discuss cognitive decline prevention.

A healthy body has a direct correlation to a healthy mind. It’s inevitable that during the ageing process our cognitive and physical health decline. The rate of decline can be due to genetics but more often it’s due to poor health.

We have tools and lifestyle choices available to us to help slow down the rate of cognitive decline...

Chicken, Apple & Brie Pizza

Thu, 27 Jun 2024 08:08:48 GMT

Ingredients

1 tsp Avocado Oil
200g Chicken Breast
2 tbsps Water
Sea Salt & Black Pepper (to taste)
1/4 cup Pesto
350g Cauliflower Pizza Crust
½ Apple (green, sliced thin)
85g Brie Cheese (chopped into small chunks)
1/2 cup rocket

Directions

Preheat the oven to 180°C and line a large baking sheet with parchment paper.
Warm the oil in a pan over medium heat. Add the chicken breast and water. Season with salt and pepper and cover with a lid. Cook for 20 minutes, flipping halfway through. Slice the chicken into bite-sized pieces.
Spread the pesto over the pizza crust. Top with apple slices, brie, and chicken. Bake in the oven for 15 to 20 minutes, until the cheese is melted and the crust is starting to brown.
Remove the pizza from the oven and top with the arugula. Slice, serve, and enjoy!

Nutrition Information - 1 serving

Cal: 486

Fat: 33g

Carbs: 11g

Sugars: 3g

Fibre: 8g

Protein: 36g

Salt: 859mg

Freedom Bulletin #234

Tue, 25 Jun 2024 08:41:50 GMT

In this bulletin...

We discuss losing fat and gaining muscle.

Calories in - calories out is the most common practice people use to lose weight. There are predominantly three ways we have in reducing calorie intake.

1. Calorie Restriction - reducing daily calories and evenly dividing them throughout the days meals. Eg. A bodybuilder will still eat 6 times per day but the portions will be smaller....

Herb & Garlic Baked Cod with Romesco Sauce

Wed, 19 Jun 2024 07:32:12 GMT

Ingredients

2 x 140g skinless cod loin or pollock fillets
1 tbsp rapeseed oil, plus 2 tsp
1 tsp fresh thyme leaves
1 large garlic clove, finely grated
½ lemon, zested and juiced
1 large red pepper, sliced
2 leeks, well washed and thinly sliced
2 tbsp flaked almonds
1 tbsp tomato purée
¼ tsp vegetable bouillon powder
1 tsp apple cider vinegar
100g baby spinach, wilted in a pan or the microwave

Directions

Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 mins until the fish is moist and flakes easily when tested.
Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillion powder and vinegar, and cook briefly to warm the mixture through.
Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the fish and the wilted spinach.

Nutrition Information - 1 serving

Cal: 409

Fat: 24g

Carbs: 11g

Sugars: 9g

Fibre: 8g

Protein: 33g

Salt: 0.3g

Freedom Bulletin #233

Sat, 15 Jun 2024 02:19:05 GMT

In this bulletin...

We discuss reversing liver disease.

The liver is the largest internal organ, performing over 300 functions. It weighs around 2kgs and sits under the right rib cage.

Some ot the basic, essential functions of the liver is to metabolise protein, fats and carbs. It also clears lipids (cholesterol), supports immune function, detoxes and makes a protein to clot blood...

Spicy Sugo Eggs

Thu, 13 Jun 2024 06:32:41 GMT

Ingredients

2 tbs extra virgin olive oil
500g Italian-style pork and fennel sausages
2 garlic cloves, sliced
1 tsp chilli flakes
800g can chopped tomatoes
2 sprigs basil, plus extra leaves to serve
400g can cannellini beans
4 large eggs
Garlic bread, to serve

Directions

Heat oil in a large cast-iron pan over medium-high heat. Squeeze meat out of sausage casings, in small sections to mimic meatballs, directly into pan. Discard casings. Cook sausage meat, turning occasionally, for 3 minutes or until golden on all sides. Add garlic and chilli and cook, stirring, for 30 seconds or until fragrant.
Stir in tomato, basil sprigs, beans and liquid from can. Bring to the boil, stirring occasionally. Reduce heat to medium and simmer, stirring occasionally, for 8-10 minutes until reduced and thickened. Use a spoon to create four indents in mixture, then crack eggs into indents and simmer, untouched, for 6-8 minutes until whites have set and yolks are still runny.
Serve pan straight to the table, sprinkled with extra basil leaves and with garlic bread alongside.

Freedom Bulletin #232

Sat, 08 Jun 2024 02:24:03 GMT

In this bulletin...

We discuss the stretching.

As we age we become less flexible. It gets harder and harder to touch our toes. This decline in mobility starts around the age of 20.

Flexibility, or range of motion, is a complex chain of events that involves the bodies neuro, muscular and connective tissues....

Moroccan Lamb and Pumpkin Stew

Thu, 06 Jun 2024 06:42:09 GMT

Ingredients

1 1/2 tsps Extra Virgin Olive Oil
1 1/2 lbs Lamb Loin (chops, with bone)
Sea Salt & Black Pepper (to taste)
1/4 cup Red Onion (diced)
4 Garlic cloves (minced)
1 1/2 tbsps Moroccan Spice Blend (divided)
2 cups Diced Tomatoes (from the can, with the juices)
1/2 cup Water
3 cups Butternut pumpkin (peeled, seeds removed, cubed)
2 tbsps coriander (chopped)

Directions

Heat the oil in a heavy bottom pot and season the meat all over with salt and pepper. Add the lamb to the pot and cook for about 10 minutes or until browned on all sides.
Add the onion and cook for another five minutes. Add garlic and Moroccan spice blend and stir often for another two minutes.
Add the diced tomato and water. Stir, cover the pot with the lid, and simmer over medium-low heat for about two hours. Add more water if necessary.
After two hours, add the butternut pumpkin to the pan, stir and season the stew with salt and pepper. Cover the pan with a lid and simmer for another 40 to 45 minutes or until everything is cooked through.
Top the stew with coriander and enjoy!

Nutrition Facts - 1 Serving

Calories: 339
Protein: 38g
Carbohydrate: 18g
Fats: 12g
Fibre: 3g
Sugars: 6g

Freedom Bulletin #231

az.training@hotmail.com (Zina Stone) — Sat, 01 Jun 2024 01:48:31 GMT

In this bulletin...

We discuss the inflammation.

Inflammation is not always bad. Acute inflammation is essential for tissue repair and the clearance of infectious pathogens from the body. A simple example would be a mosquito bite, where it becomes red and itchy and then the inflammation heals it. This procedure happens very quickly...

Lentil & Veggie Dhal

Thu, 30 May 2024 00:49:10 GMT

Ingredients

1 tbsp olive oil or macadamia oil
1 red onion, finely chopped
2 garlic cloves, crushed
2 tsp fresh ginger, grated
1 tsp ground turmeric
1/2 tsp chili powder
210g (1 cup) split yellow lentils or red lentils, rinsed, drained
3 vine-ripened tomatoes, coarsely chopped
1 potato, peeled, coarsely chopped
2 tsp brown mustard seeds
2 sprigs fresh curry leaves
12 (about 30g) poppadums, microwaved, to serve
Lime cheeks, to serve

Directions

Heat 1 tablespoon of oil in a large pan on medium-high heat. When oil is hot, add chicken. Season with salt, pepper, Italian seasoning, garlic powder, onion powder and paprika. Mix well and sear chicken all over until browned and cooked through, about 5-6 minutes. Transfer cooked chicken to a plate; set aside and keep warm.
Heat remaining oil in the same pan with 1 tablespoon of butter. Add the mushrooms and cook, while stirring, until just beginning to brown and soften, about 3-4 minutes.
Add the remaining butter to the pan. Let melt and sauté shallots and bell peppers until just soft and fragrant, about 3 minutes. Add the garlic and sauté until fragrant, about 30 seconds.
Add the chicken back into the pan along with any juices released while resting. Mix through all of the ingredients to evenly coat in the pan juices. Continue cooking until all vegetables are soft and the chicken is cooked through, about 1-2 more minutes.
Taste test and season with salt and pepper, if desired. Serve warm.

Nutrition Facts - 1 Serving

Calories: 287
Protein: 15g
Carbohydrate: 45g
Fats: 5.8g
Fibre: 7.7g
Sugars: 3.8g

Freedom Bulletin #230

Fri, 24 May 2024 03:32:21 GMT

In this bulletin...

We discuss the lymphatic system.

We can think of the body as being very similar to a city with its intricate road system. Like all cities it has its own waste, sewerage and rubbish removals to keep it clean. If these systems break down, the rubbish and sewerage will inevitably bank up and eventually cause an unhygienic, diseased city.

Our lymphatic system is very similar....

Mushroom Chicken Bites

Thu, 23 May 2024 05:33:09 GMT

Ingredients

2 tablespoons oil
500g boneless chicken thighs, cut into 2cm pieces
1/2 teaspoon salt to taste
1/4 teaspoon cracked black pepper
2 teaspoons Italian seasoning
1/2 teaspoon each garlic powder and onion powder
1/2 teaspoon paprika
250g sliced brown mushrooms
3 tablespoons (60g) butter
1 brown shallot, chopped
1 green capsicum, seeded and chopped
4 cloves garlic, minced
2 tablespoons fresh chopped parsley

Directions

Heat 1 tablespoon of oil in a large pan on medium-high heat. When oil is hot, add chicken. Season with salt, pepper, Italian seasoning, garlic powder, onion powder and paprika. Mix well and sear chicken all over until browned and cooked through, about 5-6 minutes. Transfer cooked chicken to a plate; set aside and keep warm.
Heat remaining oil in the same pan with 1 tablespoon of butter. Add the mushrooms and cook, while stirring, until just beginning to brown and soften, about 3-4 minutes.
Add the remaining butter to the pan. Let melt and sauté shallots and bell peppers until just soft and fragrant, about 3 minutes. Add the garlic and sauté until fragrant, about 30 seconds.
Add the chicken back into the pan along with any juices released while resting. Mix through all of the ingredients to evenly coat in the pan juices. Continue cooking until all vegetables are soft and the chicken is cooked through, about 1-2 more minutes.
Taste test and season with salt and pepper, if desired. Serve warm.

Nutrition Facts - 1 Serving

Calories: 306
Protein: 24g
Carbohydrate: 6g
Fats: 18g
Fibre: 2g
Sugars: 3g

Freedom Bulletin #229

Fri, 17 May 2024 10:02:54 GMT

In this bulletin...

We discuss healing.

Depending on the level of mental health, removing highly processed junk foods that are full of unhealthy fats and sugars has been shown to lift people out of mild depression and anxiety.

Just simply changing one's diet is an an extremely effective tool we have for brain health. For over a 1000 years nutrition, diet and especially fasting have been used to help cure mental health...

Spiced Spinach Eggs

Thu, 16 May 2024 23:54:28 GMT

Ingredients

1 tbsp olive oil
2 onions, halved and thinly sliced (320g)
4 garlic cloves, chopped
1½ tbsp smoked paprika
500g passata
500ml vegetable stock, made with 2 tsp bouillon powder
150g red lentils
400g frozen spinach
400g can borlotti beans
10g basil, chopped
2 tomatoes, cut into wedges
8 eggs

Directions

Heat the oil in a large, deep frying pan over a medium heat and fry the onions for 10 minutes, stirring occasionally, until softened. Stir in the garlic and paprika, then the passata and stock. Add the lentils and spinach. Bring to the boil, cover, then reduce the heat and simmer for 25-35 mins until the lentils are tender.
Stir in the beans along with the liquid from the can, then add the basil and tomatoes. Make four gaps in the mixture using a spoon, and crack one egg into each. Cover and cook over a low heat for 5 mins until the eggs are just set.
Serve half the lentil mixture with the four cooked eggs. Leave the remaining lentil mixture to cool completely, then keep chilled for up to three days. To serve, reheat in a smaller pan with a splash of water, then cook the remaining eggs as you did in step two, above.

Nutrition Facts - 1 Serving

Calories: 476
Protein: 34g
Carbohydrate: 43g
Fats: 15g
Fibre: 16g
Sugars: 13g

Freedom Bulletin #228

Sat, 11 May 2024 02:10:17 GMT

In this bulletin...

We discuss ageing muscle.

It was commonly thought that around the age of 40 there is a steady state of muscle loss each year due to ageing, and that this muscle loss dramatically peaked around 70.

It is now believed that age related muscle loss is not so much due to time but more so due to short, successive periods of reduced physical activity where you don't regain muscle....

Chicken & Vegetable Rice Paper Rolls

Thu, 09 May 2024 03:06:02 GMT

Ingredients

1/4 cup lime juice
1/4 cup fish sauce
1/2 cup sweet chilli sauce
2 carrots
1 lebanese cucumber
330g cooked chicken
200g iceberg lettuce
20g mint
12 rice paper rolls

Directions

To make the dipping sauce, combine lime juice, fish sauce and sweet chilli sauce in a small bowl and set aside. In a large bowl mix together carrot, cucumber, chicken, lettuce and half mint leaves.
Fill a large round dish with warm water; place a sheet of rice paper in the water until it softens, about 1 minute. Gently remove from water; drain on a clean tea towel.
Place a small amount of vegetable mixture in the centre of rice paper. Fold bottom half of the rice paper over the filling and then fold in the sides; roll over to enclose filling completely.
Repeat with the remaining sheets of rice paper. Serve rolls with dipping sauce and remaining mint leaves.

Nutrition Facts - 1 Serving

Calories: 248
Protein: 20g
Carbohydrate: 18g
Fats: 9g

Freedom Bulletin #227

Sat, 04 May 2024 02:22:09 GMT

In this bulletin...

We discuss foot stability.

The foot is a complex structure like the hand. With 26 bones and 4 layers of arch muscle, it enables us 33 different articulations and functions from stabilising to springing to cross country running.

The bones on your feet are protected by muscle, this keeps your foot in balance and helps avoid stress fractures...

Fish Soup

Thu, 02 May 2024 05:22:23 GMT

Ingredients

1 tbsp neutral-flavoured oil
1 onion , finely chopped
1 garlic clove , crushed
250g potato, peeled and cut into 2cm cubes
250g carrot , cut into 2cm cubes
1 pepper (any colour), deseeded and cut into 2cm cubes
200g leek , finely sliced
1 tbsp tomato purée
1¼ litres vegetable stock
1 bay leaf
10g dill
4 skinless white fish fillets (about 400g; we used hake)
1 lemon , zested and juiced

Directions

Heat the oil in a large saucepan over a medium heat and cook the onion for 5-7 mins until beginning to soften. Mix in the garlic, potatoes, carrots, peppers, leeks and tomato purée, and cook for 3-5 mins more. Pour in the stock and stir in the bay leaf. Bring to a simmer, then cover and cook for 15 mins until the veg is almost tender.
Finely chop most of the dill, reserving a few whole sprigs. Cut the fish into bite-sized pieces and season with salt, pepper and a bit of the lemon juice. Add the fish to the soup along with a pinch of the lemon zest and the chopped dill. Simmer gently over a low heat for 5-7 mins until the fish is cooked through. Remove the bay leaf and season the soup to taste, adding more lemon juice or zest, if needed. Scatter over the reserved dill sprigs to serve.

Nutrition Facts - 1 Serving

Calories: 278

Freedom Bulletin #226

Sat, 27 Apr 2024 02:14:04 GMT

In this bulletin...

We discuss muscle glucose.

Glucose is one of the primary sources of energy we use during exercise.

In a healthy individual around 80-90% (300-350g) of glucose is stored in the muscle and around 100g is stored in the liver...

Turkey, Cabbage & Pumpkin Soup

Thu, 25 Apr 2024 09:13:09 GMT

Ingredients

1 tsp Avocado Oil
10 ozs Extra Lean Ground Turkey
1 1/2 cups Green Cabbage (thinly sliced)
2 Carrot (medium, julienned)
1 1/2 tsps Turmeric
350mL Bone Broth
1/2 cup Pureed Pumpkin
1 cup Canned Coconut Milk (full fat)
1/4 cup Parsley (optional for garnish)
1/2 Lime (juiced)

Directions

Heat the oil in a pot over medium heat. Once hot, add the turkey. Cook, stirring often until the turkey is cooked through, about ten minutes. Add the cabbage, carrots, and turmeric. Stir and cook for another five minutes.
Add the broth and pumpkin purée. Stir and bring to simmer. Turn the heat down, cover the pot with a lid, and simmer for about 15 minutes.
Uncover the pot, add the coconut milk, and simmer for another five minutes.
Divide the soup between serving bowls. Top with parsley and lime juice. Enjoy!

NOTES

Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to two months.
Serving Size: One serving is equal to approximately two cups.
More Flavor: Add garlic and onion powder.
No Bone Broth: Use broth of choice.

Nutrition Facts - 1 Serving

Calories: 610
Protein: 37g
Fat: 41g
Carbohydrates: 24g
Fibre: 6g
Sugar: 10g
Cholesterol: 131mg
Sodium: 482mg
Iron: 6mg

Freedom Bulletin #225

Sat, 20 Apr 2024 03:51:00 GMT

In this bulletin...

In this bulletin we discuss iron.

Iron is an essential mineral in which every tissue in our body is reliant on. Iron plays an essential role in the formation of hemoglobin, which is responsible for carrying oxygen from the lungs to the rest of the body.

We consume 10 - 20 milligrams of iron per day but the body can only absorb 10% of that. Of the iron absorbed 75% will go into making red blood cells. As iron is toxic to the body the remaining 10-20% will be stored in the protein FERRITIN....

Mussels with White Beans & Tomatoes

Thu, 18 Apr 2024 02:40:39 GMT

Ingredients

2 tablespoons extra-virgin olive oil
4 cups grape tomatoes, halved
1 medium shallot, sliced
3 cloves garlic, thinly sliced
1 teaspoon chopped fresh thyme, plus more for garnish
¼ teaspoon crushed red pepper
1 can no-salt-added white beans, rinsed
1kg mussels, scrubbed and debearded if necessary (see Tip)
½ cup dry white wine
Lemon wedges for serving

Directions

Heat oil in a large pot over medium-high heat. Add tomatoes and shallot; cook, stirring occasionally, until the tomatoes start to release their liquid, 1 to 2 minutes.
Stir in garlic, thyme and crushed red pepper; cook until fragrant, about 1 minute. Add beans and stir to combine.
Place mussels on top and pour in wine. Cover and cook until the mussels open (discard any unopened mussels), 5 to 6 minutes. Serve with lemon wedges and garnish with more thyme, if desired.

Nutrition Facts - 1 Serving

Calories: 395
Protein: 34g
Fat: 13g
Carbohydrates: 38g
Fibre: 6g

Freedom Bulletin #224

Sat, 13 Apr 2024 02:06:27 GMT

In this bulletin...

In this bulletin we discuss muscle and longevity.

It is commonly thought being overweight or obese would lead to all metabolic diseases. Recent studies suggest that the problem lies in not being overweight but rather being under muscled.

Emphasis has now moved from diet restricted weight loss, where a lot of muscle is sacrificed, to a diet that promotes muscle growth as well as reducing fat...

Lighter Prawn Scampi

Thu, 11 Apr 2024 09:15:16 GMT

Ingredients

700g large peeled and de-veined prawns
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
2 tablespoons olive oil
1 shallot, chopped
2 garlic cloves, minced
¼ cup cooking white wine
Juice of ½ lemon (1 tablespoon)
½ teaspoon Sriracha
2 tablespoons unsalted butter, at room temperature
¼ cup chopped fresh parsley 4 servings (6 cups) Zucchini Noodles

Directions

Season the prawns with the salt and pepper.
In a medium saucepan over medium heat, heat the oil. Add the shallot and garlic, and cook until the shallot softens and the garlic is fragrant about 3 minutes. Add the prawns, cover, and cook until opaque, 2 to 3 minutes on each side. Using a slotted spoon, transfer the prawns to a large plate.
Add the wine, lemon juice, and Sriracha to the saucepan, and stir to combine. Bring the mixture to a boil, then reduce the heat and simmer until the liquid is reduced by about half, 3 minutes. Add the butter and stir until melted, about 3 minutes. Return the prawns to the saucepan and toss to coat. Add the parsley and stir to combine.
Into each of 4 containers, place 1 1⁄2 cups of Zucchini Noodles, and top with 3⁄4 cup of scampi.

Storage: Place airtight containers in the refrigerator for up to 3 days. To reheat, microwave uncovered on high for about 2 minutes.

Nutrition Facts - 1 Serving

Calories: 364
Protein: 37g
Fat: 21g
Carbohydrates: 10g
Fibre: 2g

Freedom Bulletin #223

Sat, 06 Apr 2024 06:39:23 GMT

In this bulletin...

Peptides are abundant in the body and naturally produced. They constantly work to regulate hormones, optimise organ function and keep the skin healthy and young. There are more than 7000 known peptides in the body.

Peptides can also be administered externally via food, supplements and medication. Foods such as dairy, grain, meat and seafood all contain peptides...

Greek Salad with Sardines

Thu, 04 Apr 2024 06:53:23 GMT

Ingredients

3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
2 teaspoons dried oregano
½ teaspoon freshly ground pepper
3 medium tomatoes, cut into large chunks
1 large cucumber, cut into large chunks
1 can chickpeas, rinsed
⅓ cup crumbled feta cheese
¼ cup thinly sliced red onion
2 tablespoons sliced Kalamata olives
2 cans sardines with bones, packed in olive oil or water, drained

Directions

Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Divide the salad among 4 plates and top with sardines.

Nutrition Facts - 1 Serving

Calories: 347
Protein: 17g
Fat: 18g
Carbohydrates: 30g
Fibre: 6g

Freedom Bulletin #222

Fri, 29 Mar 2024 03:02:50 GMT

In this bulletin...

We discuss the liver and Non Alcoholic Fatty Liver Disease (NAFLD).

We often think of alcohol as being the number one cause of Liver Disease. It is true that too much alcohol will lead to a fatty liver and scarring, but the main cause of liver disease is lifestyle. A poor diet and lifestyle is now the number one cause of liver disease.....

Grilled Chicken and Vegetable Barley Bowl

Wed, 27 Mar 2024 03:14:49 GMT

Ingredients

165g (3/4 cup) pearl barley
1 tbsp olive oil
1 red onion, finely chopped
2 garlic cloves, crushed
1 tsp ground cumin
400g can no-added-salt chickpeas, rinsed, drained
80ml (1/3 cup) Massel salt reduced chicken style liquid stock
2 tbsp fresh lemon juice
1 eggplant, trimmed, cut into 1cm-thick slices
2 capsicums, deseeded, cut into thin wedges
2 zucchini, trimmed, cut into 1cm-thick slices
2 (200g each) chicken breast fillets
Mixed salad leaves, including micro leaves (optional), to serve

Directions

Cook the barley in a large saucepan of boiling water for 25 minutes or until al dente. Drain.
Meanwhile, heat 2 teaspoons oil in a saucepan over medium heat. Add the onion and cook, stirring, for 3-4 minutes or until soft. Add the garlic and cumin and cook, stirring, for 1 minute or until aromatic. Add the chickpeas and stock to the pan and simmer for 2 minutes. Remove from the heat. Use a potato masher to mash the chickpeas, keeping some texture. Stir through 1 tbs lemon juice. Season. Cover to keep warm and set aside.
Heat a large chargrill pan over medium- high heat. Spray the eggplant, capsicum, zucchini and chicken lightly with olive oil. Cook the chicken for 4-5 minutes each side or until golden and cooked through. Cook the vegetables for 2 minutes each side or until lightly charred and tender.
Combine remaining 1 tablespoon lemon juice and 2 teaspoons olive oil. Slice the chicken. Divide the barley, chargrilled vegetables, chicken and salad leaves among bowls. Drizzle with the dressing and top with smashed chickpeas.

Nutrition Facts - 1 Serving

Calories: 435
Protein: 33g
Fat: 9.5g
Carbohydrates: 56g
Fibre: 15g

Freedom Bulletin #221

Wed, 27 Mar 2024 03:11:39 GMT

In this bulletin...

We discuss the Growth Hormone (GH).

Growth Hormone (GH) is very similar to Thyroid Hormone (T3) in the way it controls metabolism.

The brain signals the pituitary gland to release GH into the bloodstream so it can feed muscles, tendons, joints, repair our body and increase our metabolism....

Turkey Burgers & Baked Sweet Potato Fries

Thu, 21 Mar 2024 10:10:22 GMT

Ingredients

Fries

1 medium sweet potato (12 oz.), peeled
2 teaspoons canola oil
⅛ teaspoon salt

Burgers

225g lean ground turkey
¼ cup shredded sharp Cheddar cheese
2 teaspoons Worcestershire sauce
½ teaspoon garlic powder
½ teaspoon ground pepper
¼ teaspoon salt
2 teaspoons canola oil
2 slices red onion
2 thick slices tomato
½ avocado
4-6 large, soft lettuce leaves

Directions

To prepare fries: Preheat oven to 220 degrees C.
Slice sweet potato into 1/4-inch-thick matchsticks. Place on a baking sheet, drizzle with oil, and toss to coat. Sprinkle with 1/8 tsp. salt. Bake, flipping halfway through, until tender and crisp-edged, 20 to 25 minutes.
Meanwhile, prepare burgers: Using your hands, mix turkey, Cheddar, Worcestershire, garlic powder, pepper, and salt in a medium bowl. Shape into two 4-inch patties, about 3/4 inch thick.
Brush oil over a medium nonstick or cast-iron skillet; set it over medium heat for 2 minutes. (Alternatively, to grill, see Tip.) Add the patties and cook for 2 minutes. Flip and cook for 2 more minutes. Cover the pan and continue to cook until the patties are lightly browned but still juicy (the juices should run clear, not pink).
To assemble the burgers, top each patty with a slice of onion and tomato, and half the avocado slices. Carefully wrap each one in 2 to 3 lettuce leaves, wrapping as tightly as you can. Serve with the sweet potato fries.

Nutrition Facts - 1 Serving

Calories: 463
Protein: 35g
Fat: 23g
Carbohydrates: 34g
Fibre: 8g

Freedom Bulletin #220

Fri, 15 Mar 2024 21:54:36 GMT

In this bulletin...

We discuss obesity and the brain.

Humans have been around for maybe 6 million years and there is evidence that obesity has been around for about 1000 years, especially among the wealthy and affluent. We know this by the obesity in Egyptian mummies.

Back in the 60s, we had about 12% obesity and today it has risen sharply to around 43%...

Tamarind Prawn Curry

Wed, 13 Mar 2024 23:41:23 GMT

Ingredients

1 tbsp olive oil
1 onion, chopped
1 red chilli, finely chopped
Garlic cloves, crushed
1 tbsp ginger
1 tsp turmeric
1 tsp cumin seeds
1 tsp ground coriander
400g cherry tomatoes
1 tbsp tamarind paste
250g raw king prawns
250g cooked basmati rice
Handful of coriander leaves, to serve

Directions

Heat the oil in a frying pan over a medium heat and cook the onion for 5-8 mins until light golden. Stir in the chilli, garlic and ginger, and fry for another minute before adding the spices. Tip in the cherry tomatoes, swirl the can out with a splash of water and stir that into the pan as well.
Simmer for 5 mins until the tomatoes burst and the sauce thickens. Stir in the tamarind and prawns, and simmer for 2-3 mins until the prawns are cooked. Serve the curry on top of the rice, with the coriander scattered over.

Nutrition Facts - 1 Serving

Calories: 403
Protein: 21g
Fat: 9g
Carbohydrates: 56g
Sugar: 5g
Sodium: 1.4g
Fiber: 5g

Freedom Bulletin #219

Fri, 08 Mar 2024 21:44:41 GMT

In this bulletin...

We discuss the good and the bad of fluoride.

Fluoride is abundant in nature, it is released by rocks and then makes its way into the soil, plants and water reservoirs.

In 1901 Dr Frederick McKay started to notice that people from high fluoride areas had better teeth and oral health. This led to 40 years of research, resulting in fluoride being added to the water in the 1950s, with Adelaide adopting it in 1971...

Smoked Salmon Roll Ups

Thu, 07 Mar 2024 08:35:12 GMT

Ingredients

2 tablespoons sesame seeds
225g smoked salmon
1/2 cup cream cheese whipped
2 tablespoons chives minced + divided
1 tablespoon lemon zest
1/2 avocado thinly sliced
1/2 cucumber matchstick

Directions

Lay a piece of plastic wrap on the counter. Sprinkle plastic wrap with sesame seeds (2 tablespoons). Place smoked salmon over the sesame seeds, overlapping the slices to form a 10 x 6" rectangle.
Spread whipped cream cheese (1/2 cup) over the top of the smoked salmon. Sprinkle with (2 tablespoons) chives and (1 tablespoon) lemon zest.
Place sliced (1/2) avocado and (1/2) cucumbers along the long edge of the salmon, then use the plastic wrap to help roll the salmon over itself.
Toss roll up in the freezer for 10 minutes before slicing. Slice into 12 pieces, and enjoy!

Nutrition Facts - 1 Serving

Calories: 78
Protein: 5g
Fat: 6g
Carbohydrates: 1g
Sugar: 1g
Sodium: 18 g
Fiber: 1g

Freedom Bulletin #218

Sat, 02 Mar 2024 01:58:25 GMT

In this bulletin...

We talk about healthy teeth.

Oral health is not just about having clean white teeth. It is about having a healthy microbiome living inside the mouth. This mouth microbiome has been linked to all aspects of mental and physical health.

Poor oral health, including gum disease, has been linked to heart disease and dementia.....

Korean Beef Lettuce Cups

Thu, 29 Feb 2024 06:41:26 GMT

Ingredients

600g piece beef sirloin steak, fat trimmed
1 onion, grated
5 garlic cloves, finely chopped
1/2 cup (125ml) soy sauce
1 tsp sesame oil
2 tsp grated ginger
2 tbsp brown sugar
1 butter lettuce, leaves separated
1 cup cooked Basmati rice
3 spring onions, thinly sliced
1 long red chilli, seeds removed, thinly sliced

Directions

Freeze steak for 15 minutes (this will make it easier to slice thinly), then cut into thin strips. Using a rolling pin, flatten each strip to 2mm thick.
Combine onion, garlic, soy, sesame oil, ginger and sugar in a bowl. Add beef, turn to coat, then marinate in pan in the fridge for 1 hour.
Preheat barbecue or chargrill to high. Cook beef, in batches if necessary, for 10 seconds each side until just cooked.
Divide rice among lettuce cups, top with slices of beef and scatter with spring onion and chilli. Drizzle over beef cooking juices to serve.

Nutrition Facts - 1 Serving

Calories: 455
Sugar: 10 g
Sodium: 2 g
Fat: 20 g
Saturated Fat: 3 g
Carbohydrates: 30 g
Fiber: 2.1 g
Protein: 35 g

Freedom Bulletin #217

Fri, 23 Feb 2024 06:08:40 GMT

In this bulletin...

We talk about the pre, pro and postbiotics.

We all know the important role that bacteria and the microbiome play in achieving good health and longevity. To achieve this it is essential to Incorporate Prebiotics and Probiotics into our diet to encourage the release of POSTBIOTICS.....

Kimchi Fried Rice

Thu, 22 Feb 2024 08:17:36 GMT

Ingredients

1½ tbsp cold-pressed rapeseed oil
1 garlic clove , sliced
1 thumb-size piece ginger , grated
200g long stem broccoli , chopped
4 spring onions , thinly sliced
50g kimchi
200g pouch wholegrain rice
2 carrots , cut into ribbons using a peeler
2 eggs
1 lime , ½ juiced, ½ as a wedge, to serve
Handful coriander
Hot sauce, to serve (optional)

Directions

Heat 1 tbsp of the oil in a large frying pan , and add the garlic, ginger, broccoli and half the spring onions. Fry for 5-7 mins until softened, then add the kimchi and fry for a couple of mins more. Tip in the rice, breaking it up with the back of your spoon, then stir through the carrot. Cook for a min until all heated through, then push everything to the side of the pan.
Pour the remaining oil into the empty part of the pan, crack in the eggs, fry to your liking and season. Squeeze the lime juice over the rice and eggs, then scoop the rice into bowls. Top with the egg, coriander leaves, remaining spring onions and hot sauce, if using. Serve with lime wedges.

Nutrition Facts - 1 Serving

Calories: 368
Sugar: 9 g
Salt: 0.7 g
Fat: 17 g
Saturated Fat: 3 g
Carbohydrates: 33 g
Fiber: 10 g
Protein: 15 g

Freedom Bulletin #216

Sun, 18 Feb 2024 06:51:53 GMT

In this bulletin...

We talk about the microbiome.

We are not alone! Our body hosts trillions of microorganisms called the microbiome. These are made up of bacteria, viruses and fungi.
They live on our skin, in our nasal passage, lungs and gut (the gut is a sealed tube that runs from our mouth to the anus).

Humans have evolved to live with these microbes for millions of years. It’s a mutually beneficial relationship where we both need each other to survive....

Potato Salad with Green Beans and Asparagus

Thu, 15 Feb 2024 06:26:38 GMT

Ingredients

15 small new potatoes
450g of green beans
1 bunch of asparagus
2 tbs minced red onion
2 tbs minced parsley
1 large handful of walnuts
4 tbs olive oil
2 tbs red wine vinegar
1 tsp dijon mustard
1 large clove of garlic – put through a garlic press
Black pepper

Directions

Slice new potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes – until fork tender.
Trim green bean ends and cut green beans in half.
Snap off tough ends of asparagus and then slice asparagus into an equal size as the green bean pieces.
While potatoes are cooking, bring another pot of water to a boil. Once it’s boiling add both the green beans and asparagus to the boiling water. Cook for 4 to 5 minutes.
Prepare and ice bath (large bowl with half ice and half water). When the green beans and asparagus are ready – drain in a colander and then plunge into ice bath. Let them sit in the ice bath until completely cool.
Prepare vinaigrette by whisking together olive oil, red wine vinegar, dijon mustard, minced garlic and black pepper.
Mince red onion and set aside.
Mince the parsley and set aside.
Drain the potatoes when ready, add to a bowl, add half the vinaigrette to the warm potatoes and toss to coat the potatoes.
Drain the green beans and asparagus from the ice bath. Pat green beans and asparagus with paper towel so they are mostly dry.
Add green beans, asparagus, red onion, parsley and walnuts to potatoes. Toss with the remaining vinaigrette and serve.

Nutrition Facts - 1 Serving

Calories: 286
Sugar: 5 g
Sodium: 10 mg
Fat: 19 g
Saturated Fat: 2 g
Carbohydrates: 26 g
Fiber: 7 g
Protein: 7 g

Freedom Bulletin #215

Thu, 15 Feb 2024 06:06:45 GMT

In this bulletin...

We talk about magnesium.

Magnesium is a mineral that is found in the earth, sea, plants, and humans. It is in every cell and is critical for our body to function properly. Your body doesn’t produce Magnesium, it has to come from an outside source.

The bones store about 60% of our magnesium and are the reservoir for our daily magnesium needs. We are constantly borrowing and repaying magnesium from our bones to our body to our bones. ...

Black Bean Curry

Thu, 08 Feb 2024 07:31:44 GMT

Ingredients

2 ½ cups of organic coconut milk
420g of organic black beans
420g of crushed tomatoes
450g of vegetables of your choice: mushrooms, Chinese cabbage, leeks and broccoli. Fresh or frozen.
1 brown onion
1 tsp yellow curry powder
1/2 teaspoon of red curry paste (optional)
1 tsp mustard seeds
½ inch of grated fresh ginger
1 tbsp of olive oil
1 pinch of salt, pepper, garlic powder

Directions

Fry the mustard seeds in olive oil (be careful, it will jump a little, as they burst they unfold their aromas) for 2 minutes.
Add the minced onion and once it is transparent, add the curry powder.
Add the vegetables. Gently stir them into the mixture.
Then add the drained and rinsed black beans. Mix well then add the crushed tomatoes and coconut milk.
Add red curry paste, ginger, season with salt, pepper and garlic powder. Mix well to have a homogeneous preparation and simmer over low heat without covering for 15-20 minutes.
The preparation will have reduced a little and the curry should be creamy without being too liquid. Adjust the seasoning according to taste.
Serve immediately. Add a little fresh coriander to the plate if you like and enjoy with a little rice or just like that.

Nutrition Facts - 1 Serving

Cal:251, Fats:12.3g, Cholesterol:0.0mg, Total Carbohydrate:19g, Protein:11g

Freedom Bulletin #214

Tue, 06 Feb 2024 07:30:33 GMT

In this bulletin...

We talk about pollution PM 2.5.

Global air pollution is unfortunately on the rise.

Modern pollution is invisible most days. It is made up of tiny particles of nitrogen dioxide, ozone, toxic chemicals, and microplastics and is more hazardous than the black coal smog of years gone by...

Mexican Chicken Stew

Thu, 01 Feb 2024 07:22:49 GMT

Ingredients

1 tbsp olive oil
1 onion, sliced
2 red peppers, deseeded and chopped into largish chunks
3 tbsp chipotle paste
2 x 400g cans chopped tomatoes
4 skinless chicken breasts
140g quinoa
2 chicken stock cubes
1 x 400g can pinto beans, drained
Small bunch coriander, most chopped, a few leaves left whole
Juice 1 lime
1 tbsp sugar
N atural yogurt to serve

Directions

Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.
Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.
Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the sugar and season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side.

Nutrition Facts - 1 Serving

Cal:336, Fat: 6g, Saturates: 0.9g, Carbs: 34.7g, Sugars: 15.8g,

Fibre: 4.1g, Protein: 33.4g, Salt: 2.1g

Freedom Bulletin #213

Fri, 26 Jan 2024 02:05:46 GMT

In this bulletin...

We talk about food sensitivities.

Many of us have adverse reactions to certain types of foods and we become sensitive to them. There is no real diagnosis or protocol for food sensitivity.

We can test our C-Reactive Protein (CRP), which is linked to our immune response system. If CRP rises with a certain food and then drops when not consuming it that’s a good sign you are sensitive to that food...

Healthy Japanese Tacos

Fri, 26 Jan 2024 00:01:43 GMT

Ingredients

10g dried shiitake mushrooms
500g beef stir fry strips
2 tbsp teriyaki sauce or marinade
2 tsp wasabi paste
1/2 small daikon, shredded
1 large carrot, shredded
1 Lebanese cucumber, halved lengthways, thinly sliced
3 tsp mirin
8 large butter lettuce leaves
Nori strips, to serve
Toasted sesame seeds, to serve
Sliced red chilli, to serve

Directions

Place mushrooms in a medium heatproof bowl. Add boiling water to cover. Leave for 5 minutes to soften. Combine beef, teriyaki sauce and wasabi paste in a large bowl and mix well.
Spray a large non-stick frying pan with oil. Heat over medium-high heat. Add beef in batches, cook, stir-frying 1-2 minutes or until just cooked through.
Meanwhile, drain mushrooms and squeeze excess moisture. Roughly chop or slice. Add mushroom to beef and cook for 1 minute.
Combine daikon, carrot and cucumber in a bowl. Add mirin. Toss to combine and season. Place two lettuce leaves on each serving plate. Top with salad mixture and beef. Scatter with nori strips, sesame seeds and sliced chilli to serve.

Nutrition Facts - 1 Serving

Energy: 247cal, Protein: 33.2g, Total Fat: 5.4g, Carbohydrate Total: 20.3g, Sugars: 7.6g, Dietary Fiber: 5.9g, Sodium: 713.2mg, Calcium: 143.7mg, Magnesium: 65.3mg, Potassium: 880.5mg, Iron: 3.4mg

Freedom Bulletin #212

Sat, 20 Jan 2024 01:08:04 GMT

In this bulletin...

We talk about salt.

Salt is not a nutrient you need to look for, it finds you.

The word salt comes from the Latin word 'Sal'. The English word Salary comes from the word salt. Salt has been used as a commodity and traded since the beginning of time.

It consists of 40% sodium - 60% chloride...

Nicoise Salad

Wed, 17 Jan 2024 03:41:29 GMT

Ingredients

DRESSING:

2 tablespoons fresh lemon juice
1 tables poon white wine vinegar
2 tea spoons Dijon mustard
⅓ cup extra virgin olive oil
Kosher salt and freshly ground black peppe r

SALAD:

1 head butter lettuce separated into leaves and washed
450g small new potatoes or small red potatoes
450g thin green beans
2 large tomatoes cut into wedges, 2 cups of halved cherry tomatoes
1 cup black Niçoise olives or Kalamata olives
4 hard-boiled eggs, peeled and halved
2 cans high-quality tuna drained
Salt and freshly ground black pepper

Directions

To make the dressing:

Whisk lemon juice, vinegar and mustard together in a small bowl; add oil in a steady stream, whisking until emulsified. Season to taste with salt and ground pepper.

To make the salad:

Add potatoes to a medium saucepan; cover with cold water and bring to boil over medium-high heat. Reduce heat and keep at a low boil for 10 to 15 minutes (depending on the size of your potatoes) until fork tender (a fork should slide in with little effort). Drain or lift out with slotted spoon and transfer immediately to an ice water bath to cool. When cool (5-10 minutes) remove and cut into bite size pieces.
Meanwhile, bring a large pot of water to boil. Add green beans; boil 3-4 minutes until tender crisp. When cool (about 5 minutes), drain well in a colander and pat dry if necessary.
Line four individual plates or a large platter with butter lettuce leaves, arrange potatoes, green beans, tomatoes, olives, eggs and tuna on top of each plate, dividing the ingredients evenly. Drizzle each salad with desired amount of dressing. Season to taste with salt and freshly ground black pepper. Serve.

Nutrition Facts

1 serving: Calories:506kcal, Carbohydrates:34g, Protein:29g, Fat:30g, Saturated Fat:5g, Cholesterol:217mg, Sodium:846mg, Potassium:1258mg, Fiber:8g, Sugar:8g, Vitamin A:3330IU, Vitamin C:53mg, Calcium:136mg, Iron:5.1mg

Freedom Bulletin #211

Sat, 13 Jan 2024 01:29:57 GMT

In this bulletin...

We talk about sleep.

Calories in compared to calories out is predominately what drives us to gain or lose weight. But certain factors determine how the body utilises and disposes of these calories for energy or fat storage.

Insulin plays a major role. Lack of sleep causes insulin sensitivity leading to more insulin being circulated throughout the body. Insulin is the body's blood glucose regulator. It can ferry glucose into the muscles to be used for energy or into fat cells for storage....

Shrimp Cobb Salad

az.training@hotmail.com (Zina Stone) — Thu, 11 Jan 2024 21:56:42 GMT

Ingredients

1/2 pound uncooked shrimp, peeled and deveined
2 tablespoons olive oil
1 teaspoon lemon juice
1/2 teaspoon salt
1/4 teaspoon white pepper

DRESSING:

1/4 cup mayonnaise
2 tablespoons crumbled Gorgonzola cheese
1 tablespoon water
1/2 teaspoon dried parsley flakes
1/4 teaspoon white wine vinegar

SALAD:

4 cups spring mix salad greens
1 medium ripe avocado, peeled and cut into wedges
4 pieces bacon strips, cooked and chopped
2 hard-boiled large eggs, sliced
1 medium tomato, sliced
1/4 cup slices red onion

Directions

Toss shrimp with oil, lemon juice, salt and pepper; refrigerate, covered, 15 minutes. Mix dressing ingredients, mashing cheese with a fork. Place greens on a platter; arrange remaining ingredients over top.
Grill shrimp, covered, over medium heat until pink, 2-3 minutes per side. Place over salad. Serve with dressing.

Nutrition Facts

1 serving: 726 calories, 59g fat (12g saturated fat), 349mg cholesterol, 1392mg sodium, 16g carbohydrate (3g sugars, 8g fiber), 36g protein.

Freedom Bulletin #210

Sat, 06 Jan 2024 03:40:43 GMT

In this bulletin...

We talk about Red Light Therapy.

Red light is a long wavelength light that has the ability to penetrate our skin's surface and make its way into the cell. Light is an energy source, and exposure to red light enables our cells to absorb energy.

NASA was one of the first organisations to utilise the benefits of Red Light Therapy (RLT) for space plant growth and treating skin abrasions on astronauts...

Southwest Chicken Salad

Thu, 04 Jan 2024 06:32:19 GMT

Ingredients

1/3 cup chopped red onion
1/4 cup pickled jalapeno slices, chopped
1/4 cup coleslaw salad dressing
1 tablespoon juice from pickled jalapeno slices
1 tablespoon lime juice
2 boneless skinless chicken breast halves
1/4 cup frozen corn
3 cups chopped romaine
1/4 cup chopped capsicum
1/4 cup chopped tomatoes
1/4 cup canned black beans, rinsed and drained
1/2 cup shredded cheddar cheese
1/2 cup tortilla strips

Method

Place first 5 ingredients in a jar with a tight-fitting lid; shake well. Refrigerate until serving.
Place chicken on oiled grill rack. Grill, covered, over medium heat for 5-7 minutes on each side. Let stand 5 minutes before slicing. Meanwhile, prepare corn according to package directions.
Divide romaine between 2 salad bowls. Arrange chicken over romaine; top with corn, red capsicum, tomatoes and beans. Sprinkle with cheese and tortilla strips. Shake dressing again; drizzle over salads. Serve immediately.

Prep: 10 mins • Cook: 15 mins • Serves 2

1 serving: 557 calories, 26g fat (8g saturated fat), 132mg cholesterol, 826mg sodium, 33g carbohydrate (9g sugars, 4g fiber), 45g protein.

Freedom Bulletin #209

Sat, 30 Dec 2023 06:54:44 GMT

In this bulletin...

We talk about mood control.

The brain, spinal cord and nervous system control and regulate all the organs in the body. Our organs then feed back information to our nervous system of their current state.

The nervous system is made up of nerves called neurons that communicate with each other through chemicals and electricity.

Strawberry Poppyseed Salad with Chicken

Fri, 29 Dec 2023 01:41:09 GMT

Ingredients

1 package (10 ounces) romaine salad mix (about 8 cups)
1 pound sliced cooked chicken
1-1/2 cups sliced fresh strawberries
1 cup pineapple tidbits, drained
1/2 cup mandarin oranges, drained
1/2 cup fresh blueberries
1/2 cup chopped pecans
1/2 cup poppy seed salad dressing

Method

Arrange romaine on 4 serving plates. Top with chicken, strawberries, pineapple, mandarin oranges and blueberries. Sprinkle with pecans. Drizzle with dressing.

Prep/Cook 15 mins • Serves 4

This salad is hard to beat when it comes to colour, flavour and nutrition! It makes for a wonderful side on a summer day or a great main meal.

Freedom Bulletin #208

Sat, 23 Dec 2023 02:27:17 GMT

In this bulletin...

We list 12 RULES FOR A HEALTHY CHRISTMAS ��

1. Incidental Exercise
Keeping the metabolic motor running. Walking, climbing stairs, gardening, or any type of daily movement. Not only will it aid in repairing your body it will utilise fat cells for energy. Non-exercise activity thermogenesis (NEAT) can burn over 2000 calories per day.

2. Hydration
1 alcoholic drink, 1 water….1 alcoholic drink, 1 water. Always a glass of water before bedtime and throughout the day.

3. Zinc
Take zinc if you drink.. whether it is supplementation, nuts & seeds, red meat, oysters, or dark chocolate. Great for liver support and the immune system...

Protein Pancakes

Thu, 21 Dec 2023 02:51:29 GMT

Ingredients

1 banana
75g oats
3 large eggs
2 tbsp milk (dairy, soya, oat or nut milks all work)
1 tbsp baking powder
pinch of cinnamon
2 tbsp protein powder (whey, pea or whatever your preference)
Coconut oil, or a flavourless oil, for frying
Nut butter, maple syrup and berries or sliced banana to serve

Method

Whizz the banana, oats, eggs, milk, baking powder, cinnamon and protein powder in a blender for 1-2 mins until smooth. Check the oats have broken down, if not, blend for another minute.
Heat a drizzle of oil in a pan. Pour or ladle in 2-3 rounds of batter, leaving a little space between each to spread. Cook for 1-2 minutes, until bubbles start to appear on the surface and the underside is golden. Flip over and cook for another minute until cooked through. Transfer to a warmed oven and repeat with the remaining batter. Serve in stacks with nut butter, maple syrup and fruit.

Prep: 10 mins • Cook: 15 mins • Serves 2

Up your protein with these protein pancakes. A great breakfast after a workout, enjoy with nut butter or fruit.

Beef Poke Bowl

Thu, 14 Dec 2023 02:20:21 GMT

Ingredients

1 cup (200g) jasmine rice
2 Australian Beef Scotch Fillet Steaks
2 limes
400g packet Pokeslaw Kit
1 avocado stoned, peeled, sliced

Method

Combine the rice and 1 1/2 cups (375ml) water in a saucepan over high heat. Bring to the boil. Reduce heat to low. Cover and cook for 10 mins or until the rice is tender and liquid is absorbed. Set aside, covered, for 5 mins to steam. Use a fork to separate the grains.
Meanwhile, heat a greased barbecue grill or chargrill on high. Cook the steaks for 3 mins each side for medium or until cooked to your liking. Transfer to a plate and cover with foil. Set aside for 5 mins to rest. Thinly slice.
Juice 1 lime. Place the dressing from the salad kit in a small bowl. Add the lime juice and stir to combine. Cut the remaining lime into wedges.
Divide the rice among bowls. Top with steak, vegetable mix from the salad kit and avocado.
Drizzle with dressing mixture. Sprinkle with the seed mixture from the salad kit and serve with lime wedges.

Prep: 10 mins • Cook: 10 mins • Serves 2

A new healthy weeknight dinner option with only a few ingredients.

Freedom Bulletin #206

Sat, 09 Dec 2023 00:48:07 GMT

In this bulletin...

We dive into the health topic of melatonin and light.

Light by definition is a source of energy that travels in wave lengths. Our body absorbs and utilises this energy. Different wave lengths of light will affect and energise the body in different ways. Red light and infrared light, due to their wave lengths, can pass through our skin and travel as far as our bones and even into the bone marrow providing energy deep inside our body...

Salmon Poke Bowl

Thu, 07 Dec 2023 03:30:15 GMT

Ingredients

225g short grain rice
½ cucumber
1 carrot
2 tbsp brown rice vinegar
½ ripe avocado, sliced
2 tbsp arame seaweed, soaked in a bowl of cold water for 15 minutes – optional
1 tsp chilli flakes to serve - optional

DRESSING

1 tbsp each black and white sesame seeds
2 tbsp soy sauce
1 tbsp toasted sesame oil
½ tbsp brown rice vinegar
Squeeze lemon juice
2 slices green chilli, chopped
200g H Forman & Son’s royal fillet salmon
½ ripe avocado, cubed

Method

Soak the rice in cold water for 5 minutes, then rinse twice to remove any excess starch. Put in a saucepan with a lid, add 350ml water and bring to the boil. When boiling, cover with the lid and turn down the heat to very low. Cook for 15 minutes, then remove from the heat.
Meanwhile, for the dressing, toast the sesame seeds in a dry pan until fragrant. Put in a bowl with the soy sauce, sesame oil, vinegar, lemon juice and chilli. Chop the salmon into 1cm cubes and toss into the dressing with the cubed avocado.
Finely slice the cucumber and shave the carrot into thin strips using a Y-shaped vegetable peeler.
Remove the lid from the rice. Sprinkle with the 2 tbsp rice vinegar, fluff with a fork, then spoon into deep bowls. Top with the cucumber, carrot, sliced avocado and arame (if using), then the salmon and avocado mixture, giving each its own space on top of the rice. Scatter with chilli flakes if you like.

Prep: 15 mins • Cook: 24 mins • Serves 4

A poke bowl is one of the best ways to showcase raw fish. We’ve topped rice with avocado, crunchy veg, seaweed and marinated salmon.

Wild Salmon Veggie Bowl

Thu, 23 Nov 2023 23:44:17 GMT

Ingredients

2 carrots
1 large Zucchini
2 cooked beetroot, diced
2 tbsp balsamic vinegar
⅓ small pack dill, chopped
1 small red onion, finely chopped
280g poached or canned wild salmon
2 tbsp capers in vinegar, rinsed

Method

STEP 1

Shred the carrots and zucchini into long spaghetti strips with a julienne peeler or spiralizer, and pile onto two plates.

STEP 2

Stir the beetroot, balsamic vinegar, chopped dill and red onion together in a small bowl, then spoon on top of the veg. Flake over chunks of the salmon and scatter with the capers and extra dill, if you like.

Prep: 10 mins | no cook | Serves 2

Succulent salmon flaked over a bed of healthy vegetables makes a delicious, protein-packed salad that's also low-calorie, gluten-free and rich in beneficial omega-3 fats

Freedom Bulletin 194

Sun, 29 Oct 2023 04:55:56 GMT

Freedom Bulletin 193

Sun, 29 Oct 2023 04:26:45 GMT

Freedom Bulletin 192

Sun, 29 Oct 2023 04:19:51 GMT

Freedom Bulletin 191

Sun, 29 Oct 2023 04:11:48 GMT

Freedom Bulletin 190

Sun, 29 Oct 2023 04:00:19 GMT

Freedom Bulletin 189

Sun, 29 Oct 2023 03:49:39 GMT

Freedom Bulletin 188

Sun, 29 Oct 2023 03:34:27 GMT

Freedom Bulletin 187

Sun, 29 Oct 2023 03:16:43 GMT

Freedom Bulletin 186

Sun, 29 Oct 2023 03:02:45 GMT

Freedom Bulletin 185

Sun, 29 Oct 2023 02:43:27 GMT

Chocolate Protein Chia Pudding

Thu, 26 Oct 2023 22:00:22 GMT

Chocolate Protein Chia Pudding

Ingredients

2 tablespoons chia seeds
1 scoop vanilla or chocolate protein powder
1/4 teaspoon cinnamon
Pinch of sea salt
1 tablespoon maple syrup
3/4 cup – 1 cup almond milk (use less for a thicker pudding)
Toppings: granola, berries, coconut, hemp seeds, cacao nibs, gogi berries, etc.

Method

Mix all ingredients in a glass or small bowl.
Cover and set in the fridge overnight.
The next morning, stir well, add your toppings, and go!

Beef carpaccio style salad

Thu, 19 Oct 2023 22:30:28 GMT

INGRIDIENTS

150g beef rump medallions
2 tbsp olive oil
1 clove garlic, crushed
Juice and zest of 1 lemon
1 tsp Dijon mustard
2 cups baby rocket
4 radishes, cut into matchsticks
1 baby fennel, thinly sliced, fronds reserved
200g heirloom tomatoes, diced
1/3 cup small basil leaves
1/4 cup pinenuts, toasted
2 tbsp baby capers, rinsed
40g parmesan, shaved
Lemon wedges, to serve

METHOD

Step 1

Heat a char-grill pan or barbecue over medium high heat. Rub beef with 1 tbsp olive oil, season and cook for 4 to 5 minutes each side for medium-rare. Set aside on a plate loosely covered with foil to rest for 10 minutes. Thinly slice beef.

Step 2

In a screwtop jar, combine remaining oil, garlic, lemon juice and zest and mustard. Season and shake well to combine.

Step 3

In a large bowl, combine the rocket, radish and fennel. Drizzle with a little dressing, season and toss to coat.

Step 4

To serve, lay beef slices on a plate or platter, slightly overlapping. Place the rocket salad in the centre of the beef, then sprinkle beef with tomatoes, basil, pinenuts, capers, parmesan and reserved fennel fronds. Season and drizzle with remaining dressing and serve with lemon wedges, if desired.

20m prep | 20m cook | 4 servings

Super fresh and easy to put together, this carpaccio style salad will impress guests at your next dinner party.

Cauliflower Rice with Lime & Chilli Chicken

Thu, 12 Oct 2023 03:53:41 GMT

INGREDIENTS

500g Birds Eye Cauliflower Veggie Rice
1 Lebanese cucumber, peeled into ribbons
1 carrot, peeled, cut into matchsticks
1 small red onion, thinly sliced
120g pkt 4 Leaf Salad
1/2 cup mint leaves
1/2 cup coriander leaves
1 long red chilli, thinly sliced
2 tbsp roasted peanuts, coarsely chopped
1/4 cup (60ml) lime and chilli dressing
Lime wedges, to serve
12 chicken tenderloins
1/4 cup (60ml) lime and chilli dressing

METHOD

Step 1

To make the lime and chilli chicken, place the chicken and dressing in a glass or ceramic dish. Toss to combine. Cover with plastic wrap and set aside for 15 mins to develop the flavours.

Step 2

Cook the cauliflower rice following packet directions. Cover to keep warm.

Step 3

Meanwhile, heat a barbecue grill or chargrill on medium. Cook the chicken for 2-3 mins each side or until cooked through. Thickly slice.

Step 4

Divide the cauliflower rice evenly among serving bowls. Arrange the cucumber, carrot, onion, salad leaves, mint, coriander and chicken on top. Sprinkle with chilli and peanut. Drizzle with dressing. Serve with lime wedges.

| 15m prep 10m cook | 4 servings |

We've made this chicken and rice dish heathier, simply by subbing in cauliflower rice, and using fresh organic chicken from The Adelaide Central Markets - Vegas Poultry . Don't forget, just show them your Freedom Fitness gym tag to receive 10% off all organic poultry.

Freedom Bulletin 184

Sun, 03 Sep 2023 05:31:54 GMT

Freedom Bulletin 183

Sat, 02 Sep 2023 01:34:02 GMT

Rosemary & Garlic-Basted Sirloin Steak

Thu, 31 Aug 2023 06:55:48 GMT

Rosemary & Garlic-Basted Sirloin Steak

Ingredients

1 pound boneless top sirloin steak, trimmed
1 tablespoon extra-virgin olive oil
¾ teaspoon kosher salt, divided
½ teaspoon ground pepper, divided
4 medium cloves garlic, minced
2 medium shallots, sliced lengthwise
1 ½ tablespoons butter
1 sprig fresh rosemary, plus more for garnish

Directions

Let steak stand at room temperature for 30 minutes. Pat dry with paper towels. Brush with oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Heat a large cast-iron skillet over medium-high heat. Add steak and cook for 1 minute. Add garlic, shallots, butter and rosemary; cook, tilting the pan slightly to pool the butter and drippings on one side, for 1 minute. Use a spoon to baste the steak with the butter mixture. Flip the steak and cook, basting occasionally, until an instant-read thermometer registers 52 C for medium-rare, 2 minutes more. Transfer the steak to a clean cutting board and top with the shallots, garlic and rosemary. Cover loosely with foil; let stand for 10 minutes.
Discard the rosemary sprig. Thinly slice the steak against the grain and transfer to a serving platter. Spoon drippings from the pan and cutting board over the steak. Season with the remaining 1/4 teaspoon each salt and pepper and garnish with more rosemary, if desired.

Steak, roasted pepper & pearl barley salad

Thu, 24 Aug 2023 07:31:54 GMT

Steak, roasted pepper & pearl barley salad

Ingredients

85g pearl barley , rinsed
1 red pepper , deseeded and cut into strips
1 yellow pepper , deseeded and cut into strips
1 red onion , cut into 8 wedges, leaving root intact
1 tbsp olive oil , plus a little extra
1 large lean steak , around 300g, trimmed of any excess fat
½ x 100g bag watercress , roughly chopped
juice ½ lemon , plus wedges to serve (optional)

Method

STEP 1 - Put the pearl barley in a large pan of water. Bring to the boil and cook vigorously for 25-30 mins or until tender. Drain thoroughly and transfer to a bowl.
STEP 2 - Meanwhile, heat oven to 200C/ 180C fan/gas 6. Put the peppers on a baking tray with the onion wedges, toss in 1 tbsp olive oil and roast for about 20 mins until tender.
STEP 3 - While the peppers are roasting, rub the steak with a little bit of oil and season. Cook in a non-stick frying pan for 3-4 mins each side, or to your liking. Set aside to rest for a few mins. Mix the cooked peppers and onions into the barley. Stir though the watercress, lemon juice and some seasoning. Thinly slice the steaks, place on top of the salad and serve with lemon wedges, if you like.

Slow Cooker Red Lentil Dal

Thu, 17 Aug 2023 05:51:22 GMT

Ingredients

576 grams red lentils (can use part yellow split peas or split mung beans, or a combination of two or more)
1.4L water
One 28 ounce can diced tomatoes
1 large onion, diced
4 garlic cloves, minced
2 tablespoon fresh grated ginger
1 tablespoon turmeric
3 green cardamom pods
1 bay leaf
2 teaspoon each: cumin seeds, mustard seeds, onion seeds (nigella) and fenugreek seeds
1 teaspoon fennel seeds
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

For serving:

Hot cooked brown rice
cilantro, optional
extra onion and cumin seeds, optional
fresh lemon juice, optional

Method

Place red lentils and yellow split peas into a large bowl and cover with water. Let soak for a few minutes and swish to wash the lentils and split peas. Drain well and rinse. Place in a slow cooker and add the 6 cups water. Add the diced tomatoes, onion, garlic, ginger, turmeric, cardamom pods, bay leaf, salt and black pepper.
Heat a small skillet over medium heat. Add all of the seeds to the pan. Shake the pan while on the heat, or use a wooden spoon to stir, while toasting the seeds. When they smell fragrant, remove from heat and transfer to the slow cooker. (It will probably bubble up a bit as the hot seed hit the liquid.) Stir well to combine all ingredients. Place lid on slow cooker and let cook on high for 4-5 hours or low for 8-10 hours.
Remove lid after cooking time and stir. Taste and if lentils are not soft, cook for another 30-60 minutes, if needed. Add more salt and pepper, if needed.
To serve – Ladle the dal over brown rice and top with a squeeze of fresh lemon, cilantro, and more seeds, if desired.

NOTES

Be careful not to toast the seeds for too long or the dal may become bitter. For a lighter flavor, use half as much of the fenugreek.

If onion seeds cannot be found, it’s fine to leave them out. The same for the fenugreek. The mustard and cumin seeds are fairly easy to find.

Prep Time: 10 mins
Cook Time: 5 hours
Yield: 10 - 12 serves

Pita Panzanella Salad With Meatballs

Thu, 10 Aug 2023 22:21:56 GMT

Ingredients

650g lean ground turkey
½ cup panko breadcrumbs
¼ cup grated red onion, plus 3/4 cup quartered and thinly sliced
1 large egg, lightly beaten
1 tablespoon minced fresh oregano plus 2 tsp., or 1 1/2 tsp. dried oregano, divided
3 teaspoons minced garlic, divided
2 teaspoons olive oil plus 3 Tbsp., divided
¾ teaspoon salt
½ teaspoon ground pepper
3 (6 inch) whole-wheat pita breads
3 tablespoons red-wine vinegar
1 teaspoon honey
1 teaspoon Dijon mustard
1 large English cucumber, sliced
1 ¾ cups diced plum tomatoes (3-5 tomatoes)
¾ cup sliced pitted Kalamata olives

Directions

Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.
Mix together turkey, breadcrumbs, grated onion, egg, 1 Tbsp. fresh oregano (or 1 tsp. dried), 2 tsp. garlic, 2 tsp. oil, salt, and pepper in a large bowl just until combined. Using a tablespoon, form the mixture into about 42 meatballs, each about 1 inch in diameter. Arrange on the prepared baking sheet. Bake the meatballs until browned and an instant-read thermometer inserted in the centers registers 165 degrees F, 10 to 12 minutes.
Split pitas in half horizontally into thin rounds, then tear into half-moon shapes. Arrange on a baking sheet and bake until golden brown and crisp, 5 to 7 minutes. Let cool, then break the pitas into bite-size croutons.
Whisk vinegar, the remaining 3 Tbsp. oil, 2 tsp. fresh oregano (or 1/2 tsp. dried), 1 tsp. garlic, honey, and mustard in a large bowl. Add cucumber, tomatoes, olives, and sliced onion; toss to combine. Stir in the pita croutons. Serve the salad with the meatballs.

Tips

To make ahead: Prepare meatballs (Step 2) up to 2 days ahead and refrigerate. Prepare croutons (Step 3) up to 2 days ahead and store in an airtight container at room temperature. Prepare vinaigrette (Step 4) up to 2 days ahead and refrigerate. Prep all vegetables, except for tomatoes, up to 1 day ahead and refrigerate.

Serves 6

Serving Size about 7 mini meatballs + 1 2/3 cups salad

PITA PANZANELLA WITH MEATBALLS

The Freedom Bulletin 182

Sun, 09 Jul 2023 00:34:12 GMT

Freedom Bulletin 181

Sun, 18 Jun 2023 01:20:09 GMT

Freedom Bulletin 180

Mon, 12 Jun 2023 01:21:44 GMT

The Freedom Bulletin 180

This Bulletin contains the following topics:

HEALTH - Hair

QUOTES OVER COFFEE - By Fyodor Dostoevsky

RECIPE - Rood Kofta with greens, beetroot & feta

FREEDOM TECHNIQUE - Swiss Ball Exercises

UPCOMING EVENTS - Open Kings birthday long weekend

Freedom Bulletin 178

Sun, 11 Jun 2023 01:14:35 GMT

The Freedom Bulletin 178

This Bulletin contains the following topics:

HEALTH - Yawning

QUOTES OVER COFFEE - By Chuck Palahniuk

RECIPE - Fish Stew

FREEDOM TECHNIQUE - Bosu Balancing

Freedom Bulletin 177

Sun, 11 Jun 2023 01:05:57 GMT

The Freedom Bulletin 177

This Bulletin contains the following topics:

HEALTH - Delaying Dementia

QUOTES OVER COFFEE - By Don Miguel Ruiz

RECIPE - Seafood Enchiladas

FREEDOM TECHNIQUE - Circuit Training

UPCOMING EVENTS - Freedom Adventure

Freedom Bulletin 176

Sun, 11 Jun 2023 01:05:57 GMT

The Freedom Bulletin 176

This Bulletin contains the following topics:

HEALTH - Blood Brain Barrier

QUOTES OVER COFFEE - By Deepak Chopra

RECIPE - Salmon and Avo Poke Bowl

FREEDOM TECHNIQUE - Push up variation

UPCOMING EVENTS - Freedom Adventure hike

Freedom Bulletin 175

Sun, 11 Jun 2023 01:05:55 GMT

The Freedom Bulletin 175

This Bulletin contains the following topics:

HEALTH - Stress & Food

QUOTES OVER COFFEE - By Johann Wolfgang von Goethe

RECIPE - Pesto Chicken Soup

FREEDOM TECHNIQUE - Strength and Stability

UPCOMING EVENTS - Freedom Adventure Hike

Freedom Bulletin 179

Sun, 11 Jun 2023 00:38:11 GMT

This Bulletin contains the following topics:

HEALTH - Blood Brain Barrier

QUOTES OVER COFFEE - By Deepak Chopra

RECIPE - Salmon & Avo Poke Bowl

FREEDOM TECHNIQUE - Push Up Variations

UPCOMING EVENTS - Freedom Adventure 18

OF INTEREST - Glycogen Stores

CONNECT - Frank from Vegas Poultry

Freedom Bulletin 174

Sun, 28 May 2023 05:58:22 GMT

The Freedom Bulletin 174

This Bulletin contains the following topics:

HEALTH - Stress

QUOTES OVER COFFEE - By Soren Kierkegaard

RECIPE - Bunless Beef Burgers

FREEDOM TECHNIQUE - Core Strength and Stability

UPCOMING EVENTS - True Grit - Freedom Adventure

Freedom Bulletin 173

Sat, 27 May 2023 05:58:27 GMT

The Freedom Bulletin 173

This Bulletin contains the following topics:

HEALTH - Atherosclerotic Cardiovascular Disease and APOB

QUOTES OVER COFFEE - By OSHO

RECIPE - Spiced Spinach Eggs

FREEDOM TECHNIQUE - Lower Body Load and Press Series

UPCOMING EVENTS - True Grit

Freedom Bulletin 172

Fri, 26 May 2023 05:58:30 GMT

The Freedom Bulletin 172

This Bulletin contains the following topics:

HEALTH - Weight Loss in a Pill

QUOTES OVER COFFEE - By Thich Nhat Hahn

RECIPE - Chickpea Curry

FREEDOM TECHNIQUE -Hip Stability

BOOK REVIEW - Outlive

Freedom Bulletin 171

Thu, 25 May 2023 05:58:35 GMT

The Freedom Bulletin 171

This Bulletin contains the following topics:

HEALTH - Pharmaceutical Weight Loss

QUOTES OVER COFFEE - By Antoine de Saint-Exupery

RECIPE - Easter Chocolate Bark

FREEDOM TECHNIQUE - Easter Workout!!

Freedom Bulletin 170

Wed, 24 May 2023 05:58:36 GMT

The Freedom Bulletin 170

This Bulletin contains the following topics:

HEALTH - Time Restricted Eating and the Circadian Clock

QUOTES OVER COFFEE - By Sidhguru

RECIPE - Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

FREEDOM TECHNIQUE - Floor Core

UPCOMING EVENTS - True Grit

Freedom Bulletin 160

Sat, 29 Apr 2023 05:59:26 GMT

The Freedom Bulletin 160

This Bulletin contains the following topics:

HEALTH - Supplements

QUOTES OVER COFFEE - By Anne Lamott

RECIPE - Vitamin Plate for Two

FREEDOM TECHNIQUE - Alternate lateral Lunge

UPCOMING EVENTS - Freedom Adventure

Freedom Bulletin 161

Sat, 29 Apr 2023 05:59:21 GMT

The Freedom Bulletin 161

This Bulletin contains the following topics:

HEALTH - Muscle Fibers

QUOTES OVER COFFEE - By Chuck Palahnuik

RECIPE - Healthy Turkey Lettuce Wraps

FREEDOM TECHNIQUE - Giant Bunnies

UPCOMING EVENTS - Freedom Adventure

Freedom Bulletin 162

Sat, 29 Apr 2023 05:59:14 GMT

The Freedom Bulletin 162

This Bulletin contains the following topics:

HEALTH - Breathe

QUOTES OVER COFFEE - By OSHO

RECIPE - Easy Loaded Baked Omelet Muffins

FREEDOM TECHNIQUE - Hip Mobility Workout

UPCOMING EVENTS - Freedom Adventure

Freedom Bulletin 163

Sat, 29 Apr 2023 05:59:09 GMT

The Freedom Bulletin 163

This Bulletin contains the following topics:

HEALTH - Brain Disease

QUOTES OVER COFFEE - Thich Nhat Hanh

RECIPE -Basque-style salmon stew

FREEDOM TECHNIQUE - Balance & Coordination

UPCOMING EVENTS - Laps for Life

Freedom Bulletin 164

Sat, 29 Apr 2023 05:59:05 GMT

The Freedom Bulletin 164

This Bulletin contains the following topics:

HEALTH - Headaches

QUOTES OVER COFFEE - By Dr. Anne Lembreke

RECIPE - Sardines with chickpeas, lemon & parsley

FREEDOM TECHNIQUE - Stretch & Release

UPCOMING EVENTS - Laps for Life - Freedom Adventure - True Grit

Freedom Bulletin 165

Sat, 29 Apr 2023 05:59:02 GMT

The Freedom Bulletin 165

This Bulletin contains the following topics:

HEALTH - Gut-Brain Connection

QUOTES OVER COFFEE - By Thich Nhat Hanh

RECIPE - Lentil and Veggie Dhal

FREEDOM TECHNIQUE - High Intensity Circuit

UPCOMING EVENTS - Laps for Life - Freedom Adventure - True Grit

Freedom Bulletin 166

Sat, 29 Apr 2023 05:58:59 GMT

The Freedom Bulletin 166

This Bulletin contains the following topics:

HEALTH - Muscle Soreness

QUOTES OVER COFFEE - By Mother Teresa

RECIPE - Zucchini Noodles with Pesto & Chicken

FREEDOM TECHNIQUE - The Deadlift

UPCOMING EVENTS - Laps for Life - Freedom Adventure - True Grit

Freedom Bulletin 167

Sat, 29 Apr 2023 05:58:47 GMT

The Freedom Bulletin 167

This Bulletin contains the following topics:

HEALTH - Recovery

QUOTES OVER COFFEE - By Nelson Mandela

RECIPE - Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

FREEDOM TECHNIQUE - Whole-Body Workout

UPCOMING EVENTS -Laps for Life - Freedom Adventure - True Grit

Freedom Bulletin 168

Sat, 29 Apr 2023 05:58:45 GMT

The Freedom Bulletin 168

This Bulletin contains the following topics:

HEALTH - Water

QUOTES OVER COFFEE - By Antoine de Saint-Exupery

RECIPE - Charred Shrimp, Pesto & Quinoa Bowls

FREEDOM TECHNIQUE - Core Conditioning

UPCOMING EVENTS - True Grit

Freedom Bulletin 169

Sat, 29 Apr 2023 05:58:41 GMT

The Freedom Bulletin 169

This Bulletin contains the following topics:

HEALTH - Water

QUOTES OVER COFFEE - By Heraclitus

RECIPE - Simple Grilled Salmon & Veggie

FREEDOM TECHNIQUE - Bosu Balance

UPCOMING EVENTS - True Grit

Bunless Beef Burgers

Thu, 27 Apr 2023 04:30:32 GMT

BUNLESS BEEF BURGERS

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Chickpea Curry

Thu, 13 Apr 2023 22:55:15 GMT

Chickpea Curry

Ingredients

For the paste

2 tbsp oil
1 onion, diced
1 tsp fresh or dried chilli, to taste
9 garlic cloves (approx 1 small bulb of garlic)
thumb-sized piece ginger, peeled
1 tbsp ground coriander
2 tbsp ground cumin
1 tbsp garam masala
2 tbsp tomato purée

For the curry

2 x 400g cans chickpeas, drained
400g can chopped tomatoes
100g creamed coconut
½ small pack coriander, chopped, plus extra to garnish
100g spinach

To serve

cooked rice and/or dahl

Method

STEP 1

To make the paste, heat a little of the 2 tbsp oil in a frying pan , add 1 diced onion and 1 tsp fresh or dried chilli, and cook until softened, about 8 mins.

STEP 2

In a food processor , combine 9 garlic cloves, a thumb-sized piece of peeled ginger and the remaining oil, then add 1 tbsp ground coriander, 2 tbsp ground cumin, 1 tbsp garam masala, 2 tbsp tomato purée, ½ tsp salt and the fried onion. Blend to a smooth paste – add a drop of water or more oil, if needed.

STEP 3

Cook the paste in a medium saucepan for 2 mins over a medium-high heat, stirring occasionally so it doesn’t stick.

STEP 4

Tip in two 400g cans drained chickpeas and a 400g can chopped tomatoes, and simmer for 5 mins until reduced down.

STEP 5

Add 100g creamed coconut with a little water, cook for 5 mins more, then add ½ small pack chopped coriander and 100g spinach, and cook until wilted.

STEP 6

Garnish with extra coriander and serve with rice or dhal (or both).

Freedom Bulletin 150

az.training@hotmail.com (Zina Stone) — Mon, 10 Apr 2023 02:11:35 GMT

The Freedom Bulletin 150

This Bulletin contains the following topics:

HEALTH - Eye Health

QUOTES OVER COFFEE - By Carl Jung

RECIPE - Salmon and Avocado Poke Bowl

FREEDOM TECHNIQUE - Strength - Coordination - Balance

UPCOMING EVENTS - Freedom Adventure

Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

Thu, 30 Mar 2023 22:02:48 GMT

Ingredients

1 jar roasted red peppers, rinsed
¼ cup slivered almonds
4 tablespoons extra-virgin olive oil, divided
1 small clove garlic, minced
1 teaspoon paprika
½ teaspoon ground cumin
¼ teaspoon crushed red pepper
2 cups cooked quinoa
¼ cup Kalamata olives, chopped
¼ cup finely chopped red onion
1 can chickpeas, rinsed
1 cup diced cucumber
¼ cup crumbled feta cheese
2 tablespoons finely chopped fresh parsley

Directions

Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper in a mini food processor. Puree until fairly smooth.
Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl.
To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley.

Charred Shrimp, Pesto & Quinoa Bowls

Thu, 16 Mar 2023 03:01:30 GMT

Charred Shrimp, Pesto & Quinoa Bowls

Ingredients

⅓ cup prepared pesto
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon ground pepper
1 pound peeled and deveined large shrimp (16-20 count), patted dry
4 cups arugula
2 cups cooked quinoa
1 cup halved cherry tomatoes
1 avocado, diced

Directions

Step 1
Whisk pesto, vinegar, oil, salt and pepper in a large bowl. Remove 4 tablespoons of the mixture to a small bowl; set both bowls aside.
Step 2
Heat a large cast-iron skillet over medium-high heat. Add shrimp and cook, stirring, until just cooked through with a slight char, 4 to 5 minutes. Remove to a plate.
Step 3
Add arugula and quinoa to the large bowl with the vinaigrette and toss to coat. Divide the arugula mixture between 4 bowls. Top with tomatoes, avocado and shrimp. Drizzle each bowl with 1 tablespoon of the reserved pesto mixture.

Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Thu, 09 Mar 2023 04:23:05 GMT

Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Ingredients

Ingredient Checklist

¼ cup tahini
¼ cup cold water plus 2 tablespoons, divided
¼ cup lemon juice
½ teaspoon minced garlic plus 2 sliced garlic cloves, divided
¼ teaspoon ground cumin
½ teaspoon kosher salt, divided
1 cup green beans
1 small broccoli crown
4 (4 ounce) chicken cutlets, trimmed
¼ teaspoon ground pepper
2 tablespoons extra-virgin olive oil, divided
½ large red onion, sliced
4 cups thinly sliced kale
2 cups cooked brown rice
¼ cup chopped fresh cilantro

Directions

Step 1
Whisk tahini and 1/4 cup water in a small bowl until smooth. Add lemon juice, minced garlic, cumin and 1/4 teaspoon salt and whisk to combine. Set aside.
Step 2
Trim green beans and cut in half. Break broccoli into florets. Measure 1 cup (reserve the rest for another use).
Step 3
Season chicken with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add the chicken and cook until an instant-read thermometer registers 160 degrees F, 3 to 5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm.
Step 4
Wipe out the pan and add the remaining 1 tablespoon oil. Add onion and cook, stirring occasionally, for 2 minutes. Add sliced garlic and cook for 30 seconds, then add the broccoli and green beans. Cook, stirring occasionally, for 2 minutes. Stir in kale and add the remaining 2 tablespoons water. Cover and steam until the vegetables are tender-crisp, 1 to 2 minutes.
Step 5
Slice the chicken.
Step 6
To serve, divide rice and the vegetables among 4 bowls and top with the chicken. Drizzle with the reserved dressing and sprinkle with cilantro.

Zucchini Noodles with Pesto & Chicken

Fri, 03 Mar 2023 01:46:05 GMT

Zucchini Noodles with Pesto & Chicken

Ingredients

Ingredient Checklist

4 medium-large zucchini (about 2 pounds), trimmed
¾ teaspoon salt, divided
2 cups packed fresh basil leaves
¼ cup pine nuts, toasted
¼ cup grated Parmesan cheese
1/4 cup plus 2 tablespoons extra-virgin olive oil, divided
2 tablespoons lemon juice
1 large clove garlic, quartered
½ teaspoon ground pepper
1 pound boneless, skinless chicken breast, cut into 1-inch pieces

Directions

Step 1
Using a spiral vegetable slicer, cut zucchini lengthwise into long, thin strands. Give the strands a chop here and there so the noodles aren't too long. Place the zucchini in a colander and toss with 1/4 teaspoon salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess liquid.
Step 2
Meanwhile, place basil, pine nuts, Parmesan, 1/4 cup oil, lemon juice, garlic, pepper and 1/4 teaspoon salt in a mini food processor. Process until almost smooth.
Step 3
Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken in one layer; sprinkle with the remaining 1/4 teaspoon salt. Cook, stirring, until just cooked through, about 5 minutes. Transfer to a large bowl and stir in 3 tablespoons of the pesto.
Step 4
Add the remaining 1 tablespoon oil to the pan. Add the drained zucchini noodles and toss gently until hot, 2 to 3 minutes. Transfer to the bowl with the chicken. Add the remaining pesto and toss gently to coat.

Simple Grilled Salmon & Vegetables

Thu, 02 Mar 2023 02:01:15 GMT

Simple Grilled Salmon & Vegetables

Ingredients

Ingredient Checklist

1 medium zucchini, halved lengthwise
2 red, orange and/or yellow bell peppers, trimmed, halved and seeded
1 medium red onion, cut into 1-inch wedges
1 tablespoon extra-virgin olive oil
½ teaspoon salt, divided
½ teaspoon ground pepper
1 ¼ pounds salmon fillet, cut into 4 portions
¼ cup thinly sliced fresh basil
1 lemon, cut into 4 wedges

Directions

Instructions Checklist

Step 1
Preheat grill to medium-high.
Step 2
Brush zucchini, peppers and onion with oil and sprinkle with 1/4 teaspoon salt. Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt.
Step 3
Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes.
Step 4
When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.

Lentil and vegie dhal

Thu, 23 Feb 2023 00:33:37 GMT

LENTIL AND VEGGIE DHAL

INGREDIENTS

1 tbsp olive oil or macadamia oil
1 red onion, finely chopped
2 garlic cloves, crushed
2 tsp fresh ginger, grated
1 tsp ground turmeric
1/2 tsp chili powder
210g (1 cup) split yellow lentils or red lentils, rinsed, drained
3 vine-ripened tomatoes, coarsely chopped
1 potato, peeled, coarsely chopped
2 tsp brown mustard seeds
2 sprigs fresh curry leaves
12 (about 30g) poppadum's, microwaved, to serve
Lime cheeks, to serve

METHOD

Step 1

Heat 2 teaspoons oil in a large saucepan over medium heat. Add the onion. Cook, stirring, for 5 minutes or until softened. Add the garlic, ginger, turmeric and chili. Cook, stirring, for 1 minute or until aromatic.

Step 2

Add the lentils, tomato, potato and 1L (4 cups) water to the pan. Bring the mixture to the boil. Reduce heat to low and simmer gently for 30-35 minutes or until the lentils are very soft.

Step 3

Heat the remaining 2 teaspoons oil in a small frying pan over medium heat. Add the mustard seeds and curry sprigs. Cook, stirring, for 30 seconds or until the seeds start to pop. Remove from the heat.

Step 4

Top the dhal with the curry sprigs and spoon over the mustard seeds and any oil in the pan. Serve with poppadum's and lime cheeks alongside.

Sardines with chickpeas, lemon & parsley

Tue, 14 Feb 2023 06:48:45 GMT

Ingredients

50g plain flour
10 sardines, scaled and cleaned (8 if large)
zest 2 lemons
large bunch flat-leaf parsley, leaves only, roughly chopped
3 garlic cloves, finely chopped
3 tbsp olive oil
glass white wine (about 125ml)
2x cans chickpeas or butterbeans, drained and rinsed
250g pack cherry tomatoes, halved

Method

STEP 1

Season the flour and scatter over a large plate. Dip the sardines in the flour, one at a time. Mix together the lemon zest, parsley and half of the chopped garlic and set aside.

STEP 2

Put a very large pan (a paella pan is ideal or a large sturdy baking tray with a lip) on top of the barbecue and heat until very hot. Add the oil, heat for a few seconds, then lay the floured sardines in the oil in one layer. Fry for 3 mins until the underside is golden, then turn over and fry for another 3 mins. Lift out of the pan and onto a plate.

STEP 3

Fry the remaining garlic (add another splash of oil if you need to) for 1 min until softened. Pour in the white wine, scrape any bits off the bottom of the pan with a wooden spoon and boil for 1 min or until reduced by half.

STEP 4

Tip in the chickpeas or butter beans and tomatoes, then stir until heated through. Season with plenty of pepper and salt to taste, then nestle the fish back into the pan. Take off the heat, sprinkle with the parsley mix and serve with plenty of crusty bread to mop up the juices.

Basque-style salmon stew

az.training@hotmail.com (Zina Stone) — Thu, 09 Feb 2023 21:36:35 GMT

Basque-style salmon stew

Ingredients

4 salmon fillets
400g can chopped tomatoes
400g baby potatoes, unpeeled and halved
3 mixed peppers, deseeded and sliced
1 large onion, thinly sliced
1 tbsp olive oil
2 tsp smoked paprika
2 garlic cloves, sliced
2 tsp dried thyme
1 tbsp chopped parsley, to serve (optional)

Method

STEP 1

Heat the oil in a large pan and add the peppers, onion and potatoes. Cook, stirring regularly for 5-8 mins until golden. Then add the paprika, garlic, thyme and tomatoes. Bring to the boil, stir and cover, then turn down heat and simmer for 12 mins. Add a splash of water if the sauce becomes too thick.

STEP 2

Season the stew and lay the salmon on top, skin side down. Place the lid back on and simmer for another 8 mins until the salmon is cooked through. Scatter with parsley, if you like, and serve.

Easy Loaded Baked Omelet Muffins

az.training@hotmail.com (Zina Stone) — Thu, 02 Feb 2023 00:39:01 GMT

Ingredients

3 slices bacon, chopped
2 cups finely chopped broccoli
4 spring oinions, sliced
8 large eggs
1 cup shredded Cheddar cheese
½ cup milk
½ teaspoon rock salt
½ teaspoon ground pepper

METHOD

Step 1

Preheat oven to 160 degrees C. Coat a 12-cup muffin tin with cooking spray.

Step 2

Cook bacon in a large skillet over medium heat until crisp, 4 to 5 minutes. Remove with a slotted spoon to a paper towel-lined plate, leaving the bacon fat in the pan. Add broccoli and onions and cook, stirring, until soft, about 5 minutes. Remove from heat and let cool for 5 minutes.

Step 3

Meanwhile, whisk eggs, cheese, milk, salt and pepper in a large bowl. Stir in the bacon and broccoli mixture. Divide the egg mixture among the prepared muffin cups.

Step 4

Bake until firm to the touch, 25 to 30 minutes. Let stand for 5 minutes before removing from the muffin tin.

Healthy Turkey Lettuce Wraps

Thu, 26 Jan 2023 18:57:52 GMT

Ingredients

450g ground turkey
6 lettuce leaves
1 large avocado
1 large bell pepper diced
1 tbsp olive oil
1 medium yellow onion diced
1 garlic clove
1 tbsp chili powder
1 tsp salt adjust to taste
1 tsp ground black pepper
1 tbsp herbs garnish

Method

Making healthy turkey lettuce wraps couldn’t be easier! The turkey filling is made in just one pan and comes together in 30 minutes or less. Here are the quick and easy steps to make the Turkey Lettuce Wrap:

Make Ground Turkey Filling: Heat a large, deep skillet over medium with oil. Once hot, add diced onion, and cook until soft and translucent, then add ground turkey. Cook and crumble the turkey. Add garlic, diced bell pepper and spices. Cook for another minute or two until the garlic is fragrant and the spices are combined.

Prep Lettuce Wrap Ingredients: Dice the avocado into small cubes. Chop herbs into small pieces.

Serve Lettuce Wraps: Serve the lettuce wraps by spooning the turkey mixture into lettuce cups and top with the bell pepper and avocado. Sprinkle with sliced green onions and enjoy!

The Vitamin Plate

Thu, 19 Jan 2023 23:28:39 GMT

The Vitamin Plate for 2

Ingredients

2 Slices Fresh Salmon

2 Boiled Eggs

1 Tablespoon pine nuts

2 Finley sliced melons

1 Finley sliced apple

1 Cup plain yogurt

1 Finley sliced carrot

1 Cup Spinach

1 Cup brown rice

Method

Boil 1 cup brown rice with 2 cups water. Once cooked, add carrot, spinach, egg and salmon. Drizzle on top yogurt, apple and pine nuts.

Serve and enjoy.

Loaded Mediterranean Falafel Bowl

az.training@hotmail.com (Zina Stone) — Thu, 12 Jan 2023 22:21:52 GMT

This is a subtitle for your new post

Ingredients

Hummus, homemade or store bought (other dip options in the notes)
Tabouli or Salad of Choice
16 Falafels, prepared ahead from this authentic falafel recipe recipe, or store-bought
2 Medium Vine-Ripe Tomatoes, halved and sliced
1 English Cucumber, halved and sliced
6 Radishes, halved and sliced
½ Medium Red Onion, thinly sliced
4 ounces Feta Cheese, sliced
Extra virgin olive oil for drizzling
Sumac optional for seasoning

Method

Using shallow dinner bowls, start by spreading about 3 to 4 tablespoons of hummus on one side. Next, add the salad, then add 3 to 5 falafel patties.
Fill the empty spots in your bowls with the fresh vegetables, olive and pickles, and sliced feta cheese.
Finish each bowl with a generous drizzle of extra virgin olive oil and a dash of sumac to season (optional).

Cauliflower Tabbouleh

az.training@hotmail.com (Zina Stone) — Fri, 06 Jan 2023 00:08:21 GMT

Cauliflower Tabbouleh

Ingredients

1 small to medium head of cauliflower

2 cups halved small cherry tomatoes

1/2 small red onion finely minced

1 small cucumber finely chopped

1 large handful finely chopped fresh parsley

1 handful finely chopped fresh mint, plus extra to garnish

1/2 cup pine nuts

Hemp Seeds

1/4 cup olive oil

juice of 1 lemon, plus lemon wedges to serve

Cracked pepper to taste

Method

Cut your cauliflower into large florets and add to a food processor. Pulse until your cauliflower is a fine crumb (if you don’t have a food processor, you can use a box grater). Add your riced cauliflower to a large bowl.
Add your chopped onion to a bowl of water to give them a milder taste, drain when ready to use.
Put a tbsp of olive oil into a skillet over a medium low heat and add your pine nuts, toast until golden, ensuring not to burn.
To the cauliflower add your tomatoes, cucumber, onion and herbs and toss together.
To make the dressing whisk together olive oil, lemon juice, and salt and pepper, and pour over your cauliflower mix. Top with fresh mint leaves, toasted pine nuts.

Cold Turkey Salad with Mango and Honey Dressing

Thu, 22 Dec 2022 07:14:55 GMT

Cold Turkey Salad with Mango and Honey Dressing

Ingredients

2 tablespoons seasoned rice vinegar
1 garlic clove, crushed
1 small red chilli, seeds removed, finely chopped
500g leftover turkey (preferably breast meat), sliced
100g baby spinach leaves
2 cups mixed Asian herbs (such as coriander, mint, Thai basil)
1 large ripe mango, peeled, sliced
Black sesame seeds, to sprinkle

Dressing

5 tablespoons (100ml) honey
1/4 cup (60ml) rice vinegar
110 ml olive oil

Method

Step 1 - Mix together the rice vinegar, sugar, garlic and chilli, and stir until the sugar has dissolved. Pour over the sliced turkey and set aside.
Step 2 - To make the dressing, place the honey and vinegar in a food processor and process to combine. With the motor running, slowly add the peanut and sesame oils until a thickish dressing forms.
Step 3 - Place a pile of spinach on each plate and top with a handful of herbs, followed by some turkey. Lay slices of mango on top, drizzle with the dressing and sprinkle with the black sesame seeds.

Grilled Citrus-Prawn Lettuce Cups

Thu, 15 Dec 2022 07:44:49 GMT

This marinade recipe works with any other quick-cooking shellfish or seafood—try scallops or squid. Just be sure to stick to the 30-minute marinade in any case, since going longer can toughen the flesh. For vegans and plant based you can substitute for Tofu.

INGREDIENTS - 4 SERVINGS

1 small shallot, finely chopped
1 13 cm lemongrass stalk, tough outer layers removed, finely chopped (about 2 tablespoons)
1 Thai chile, thinly sliced
½ cup fresh lime juice
½ cup fresh orange juice
2 teaspoons finely chopped peeled ginger
1 teaspoon (or more) kosher salt
1 pound large prawns, peeled, deveined, tails removed
2 teaspoons toasted sesame oil
Cooked white rice, Little Gem lettuce leaves, sliced cucumber or julienned carrot, lime wedges, mint or basil sprigs, and toasted sesame seeds (for serving)

METHOD

Step 1 - Whisk shallot, lemongrass, chile, lime juice, orange juice, ginger, and salt in a small bowl. Reserve half of marinade for serving; cover and leave at room temperature until ready to use. Pour remaining marinade over prawn in a medium bowl and toss to coat. Cover and chill 30 minutes.

Step 2 - Prepare a grill for medium-high heat. Grill prawn until lightly charred and cooked through, 1–2 minutes per side. Transfer prawn to a large bowl and toss with sesame oil; season with salt, if needed.

Step 3 -Serve prawn with rice, lettuce, cucumber or carrot, lime wedges, mint or basil, sesame seeds, and reserved marinade for making lettuce cups.

Christmas Chocolate Lava Cake

Thu, 08 Dec 2022 02:09:45 GMT

Christmas Chocolate Lava Cake

INGREDIENTS

30g Chocolate Protein Powder (Quality Gourmet Chocolate Powder - you will find here at the gym)
5g Cacao Powder
4g Baking Powder
130g Low Fat Greek Yoghurt (Plain or flavoured)
15g Sweetener (you can use any sweetener such as stevia, erythritol etc)
190ml Water

Sauce Ingredients

15g Chocolate Protein Powder
60ml Unsweetened Almond Milk (may need to use more or less depending on your protein powder)
3g Cocoa Powder

METHOD

Microwave for 2 - 4 minutes taking it out every 30 seconds to avoid overflowing. Leave it out for 10 - 15 seconds and continue.
Or bake in the oven at 180 degrees Celsius for 15 - 20 minutes (depending on the oven)
It is important to use a HIGH quality protein powder & make sure to keep an eye on it while it’s baking especially if you’re using a microwave.
Brands & certain ingredients can be substituted to your own liking if needed.

Mediterranean Tuna & Rice Bake

Wed, 30 Nov 2022 23:55:44 GMT

Mediterranean Tuna & Rice Bake

INGREDIENTS

225g (1 1/2 cups) cooked white long-grain rice (see note)
1 x 185g can tuna in springwater, drained, flaked
70g (1/3 cup) low-fat semi-dried tomatoes, coarsely chopped
1 large zucchini, coarsely grated
2 tbsp chopped fresh basil
75g low-fat feta, crumbled
2 eggs, lightly whisked
Mixed salad leaves, to serve

METHOD

Step 1 - Preheat oven to 200°C. Line a 19cm x 9cm (base measurement) loaf pan with non-stick baking paper.
Step 2 - Combine the rice, tuna, tomato, zucchini, basil and two-thirds of the feta in a large bowl. Add the egg and stir until well combined. Season with pepper.
Step 3 - Spoon the mixture into the lined pan and smooth the surface. Sprinkle with remaining feta. Bake for 20-25 minutes or until puffed and golden. Set aside for 5 minutes to cool slightly.
Step 4 - Slice. Serve with mixed salad leaves.

NOTES:

You'll need about 100g (1/2 cup) uncooked long-grain rice for this recipe.

Fassoulatha (White Bean Soup)

Wed, 23 Nov 2022 23:53:10 GMT

Fassoulatha (White Bean Soup)

INGREDIENTS

1 pound dried white beans, soaked overnight
2 tablespoons extra-virgin olive oil
2 large onions, finely chopped
2 stalks celery, finely chopped
2 large carrots, finely chopped
1 quart water
2 large ripe tomatoes, peeled and mashed, or 1 tablespoon tomato paste
2 teaspoons dried oregano
1 teaspoon salt
⅛ teaspoon cayenne pepper
Freshly ground pepper, to taste

METHOD

Step 1 -Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.
Step 2 - Heat oil in a Dutch oven or soup pot over medium heat. Saute onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer until the vegetables are tender, about 20 minutes. Taste and adjust seasonings.

Baked Tuna Meatballs

Thu, 17 Nov 2022 20:31:15 GMT

Baked Tuna Meatballs

INGREDIENTS

1 tablespoon olive oil
1/2 medium onion, finely diced
2 cups baby spinach, chopped
2 cloves garlic, minced
3 5-ounce cans tuna, or one pound cooked tuna
1/4 cup almond flour
2 beaten eggs
1 tablespoon mayonnaise
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley
2 tablespoon chopped fresh dill, chopped
salt and pepper, to taste

METHOD

Heat the oil in a pan on medium heat. Add the diced onion and minced garlic and saute for a minute. Then add the chopped baby spinach and saute for another 1-2 minutes or until the spinach is wilted.
Transfer the onion spinach mixture to a bowl and let it cool. You can place the bowl in the fridge to speed this up.
Preheat your oven to 400 degrees fahrenheit.
Drain the cans of tuna and add the tuna to a mixing bowl along with the cooled vegetables, almond flour, eggs, mayonnaise, lemon juice, parsley, dill, salt and pepper.
Use your hands to dig in and mix everything together, breaking up any large chunks of tuna. The finer the mixture, the easier it will stick together.
Use a medium cookie scoop to scoop out evenly sized amounts of mixture. Use your fingers to mold this into a ball, then place it on a parchment lined baking tray.
Bake the tuna meatballs for 20-25 minutes, or until lightly golden.

Moroccan Chickpea Stew

Wed, 09 Nov 2022 22:49:42 GMT

Moroccan Chickpea Stew

INGREDIENTS

2 cups dry quinoa
1 large onion
3 cloves garlic
2 large sweet potatoes (about 1 ¾ pounds)
2 tablespoons olive oil
1 teaspoon each paprika and ground cumin
½ teaspoon each ground coriander, ground turmeric, and ground ginger
¼ teaspoon ground cinnamon
½ teaspoon each kosher salt and ground black pepper
2 pinches cayenne pepper
1 15-ounce can diced tomatoes
2 cups vegetable broth
15 ounce can chickpeas, drained (or 1 ½ cups cooked)
3 cups baby spinach (or chopped spinach)
2 tablespoons chopped fresh cilantro, for garnish
1 lemon, for garnish
1 cup Greek yogurt, for garnish

METHOD

Make the quinoa using the stovetop method or Instant Pot method. When it’s done, sprinkle with a little kosher salt to taste.
Dice the onion and mince the garlic. Chop the sweet potatoes into bite-sized pieces.
In a large pot, heat the olive oil. Sauté the onion for about 5 minutes. Add the minced garlic and sauté about 1 minute.
Stir in the paprika, cumin, coriander, turmeric, ginger, cinnamon, kosher salt, black pepper, andcayenne pepper. Stir about 30 seconds, then add diced tomatoes and broth.
Bring to a boil, then add sweet potatoes and drained and rinsed chickpeas. Simmer 25 to 30 minutes until the potatoes are tender. Stir in the spinach in the last 2 minutes.
Serve over the quinoa, garnished with chopped cilantro, fresh squeezed lemon juice, and a dollop of Greek yogurt.

Banana oat pancakes

Wed, 09 Nov 2022 00:06:42 GMT

Ingredients

125ml oat milk
2 eggs, separated
1 small banana
100g rolled oats
2 tsp baking powder
few drops of vanilla extract
oil, we used avocado oil spray
low sugar yogurt and fruit to top

Method

STEP 1

Put the oat milk, egg yolks, banana, oats, baking powder and vanilla in a blender and process to as smooth a mixture as you can get. Whisk the eggs whites until they hold stiff peaks. Whisk 1-2 tbsp of the whites into the batter, then fold in the rest.

STEP 2

Heat a non-stick pan over a medium heat and spray with a whisper of oil, pour about 2 tbsp of batter into the pan and cook for 1-2 mins, until the base sets and bubbles appear all over the top. Flip and cook the other side for a minute. Repeat in batches, making sure the top looks dryish before attempting the flip, or the center will collapse.

Prep: 5 mins | Cook: 15 mins | Makes 8, serves 2 |

Make our healthy pancakes using rolled oats and banana for natural sweetness. Serve with a dollop of creamy yogurt and fresh fruit.

Salmon & Avocado Poke Bowl

Wed, 02 Nov 2022 23:00:22 GMT

Salmon & Avocado Poke Bowl

INGREDIENTS

Poke

1 pound previously frozen wild salmon, skinned and cut into 3/4-inch cubes
1 medium ripe avocado, diced
½ cup thinly sliced yellow onion
½ cup thinly sliced scallion greens
½ cup chopped fresh cilantro
¼ cup tobiko (flying fish roe) or other caviar
3 tablespoons reduced-sodium tamari
2 teaspoons toasted (dark) sesame oil
½ teaspoon Sriracha

Brown Rice Salad

2 cups cooked short-grain brown rice, warmed
2 cups packed spicy greens, such as arugula, watercress or mizuna
2 tablespoons rice vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon Chinese-style or Dijon mustard

METHOD

Step 1 - Gently combine salmon, avocado, onion, scallion greens, cilantro, tobiko (or caviar), tamari, sesame oil and Sriracha in a medium bowl.
Step 2 - Combine rice and greens in a large bowl. Whisk vinegar, oil and mustard in a small bowl. Add to the rice salad and mix well. Serve the poke on the rice salad.

Baked Eggs with Spinach & Tomato

Wed, 02 Nov 2022 03:49:27 GMT

Ingredients

100g bag spinach
400g can chopped tomatoes
1 tsp chilli flakes
4 eggs

Method

STEP 1

Heat oven to 200C/180C fan/gas 6. Put the spinach into a colander, then pour over a kettle of boiling water to wilt the leaves. Squeeze out excess water and divide between 4 small ovenproof dishes.

STEP 2

Mix the tomatoes with the chilli flakes and some seasoning, then add to the dishes with the spinach. Make a small well in the centre of each and crack in an egg. Bake for 12-15 mins or more depending on how you like your eggs. Serve with crusty bread, if you like.

Prep time: 5 mins | Cook time : 15 mins | Serves: 4

A rustic dish wit h a delicious combination of flavours and just four ingredients.

Oysters with Chilli & Ginger Dressing

Thu, 27 Oct 2022 20:00:43 GMT

Oyster with Chilli & Ginger dressing

INGREDIENTS

12 oysters , shucked (see method for tips on preparing your oysters)

For the sauce

1 garlic clove , minced
thumb-sized piece ginger , finely chopped
2 tbsp mirin
1 tbsp soy sauce
4 spring onions , finely sliced
1 red chilli , finely chopped
2 tbsp sesame oil
bunch chives , finely chopped, to serve

METHOD

STEP 1 - Shuck your oysters if not already prepared. Watch this video guide.
STEP 2 - To make the sauce, mix all the ingredients together in a small bowl. Drizzle the sauce over the oysters, then sprinkle with chopped chives and serve straight away.

Mediterranean Ground Beef Stir-Fry

Thu, 20 Oct 2022 01:36:27 GMT

Mediterranean Ground Beef Stir-Fry

INGREDIENTS

1 tablespoon olive oil
1 red bell pepper, deseeded and diced
1 pint cherry tomatoes, sliced in half
8 ounces baby spinach (small tub)
4 garlic cloves, minced
2 green onion, thinly sliced, white and green parts separated
1 pound ground beef
½ teaspoon dried oregano
kosher salt and freshly ground black pepper, to taste
2 tablespoons crumbled feta

METHOD

Heat the oil in a large pan on medium-high heat. Add the bell pepper and cherry tomatoes and saute for 4-5 minutes, until the tomatoes are blistered, and saucy. Add the garlic and stir another minute. Add the spinach and white parts of the green onion. Note that the spinach will take up most of the pan, but it will wilt down. Stir for another 2-3 minutes, until the spinach has wilted. Remove these veggies to a plate.
Add the ground beef, oregano, salt, and pepper to the pan, and use a spatula to break up the meat. Cook the ground beef until it's browned, then drain off any excess grease.
Transfer the veggies back to the pan, add the green parts of the green onion, and stir until warmed through. Garnish with crumbled feta before serving.

Savory Oatmeal With Spinach and Poached Eggs

Thu, 13 Oct 2022 11:11:00 GMT

Savory Oatmeal with Spinach and Poached eggs

INGREDIENTS

2 tablespoons olive oil
½ medium yellow onion, chopped
1 cup old-fashioned rolled oats
2 cups water
4 ounces Parmesan cheese, grated (about 1 cup), divided
1 ¾ teaspoons kosher salt, divided
1 ¼ teaspoons black pepper, divided
2 cups baby spinach (about 2 oz.)
4 large eggs, poached
2 tablespoons chopped fresh chives

METHOD

Heat oil in a medium skillet over medium-high. Add onion and cook, stirring occasionally, until tender, 3 to 4 minutes. Stir in oats; cook 1 minute. Add water and bring to a boil. Reduce heat to medium, and simmer, stirring often, until oats are tender, about 8 minutes. Remove from heat.
Stir ¾ cup cheese, ¾ teaspoon salt, and ¼ teaspoon pepper into oats mixture. Spoon ½ cup of oats mixture into each of 4 serving bowls; top each with ½ cup spinach and 1 poached egg. Sprinkle evenly with remaining 1 teaspoon each salt and pepper, and top evenly with remaining ¼ cup cheese. Sprinkle evenly with chives.

Greek Stuffed Portobello Mushrooms

Thu, 06 Oct 2022 19:45:43 GMT

Greek Stuffed Portobello Mushrooms

INGREDIENTS

3 tablespoons extra-virgin olive oil, divided
1 clove garlic, minced
½ teaspoon ground pepper, divided
¼ teaspoon salt
4 portobello mushrooms (about 14 ounces), wiped clean, stems and gills removed
1 cup chopped spinach
½ cup quartered cherry tomatoes
⅓ cup crumbled feta cheese
2 tablespoons pitted and sliced Kalamata olives
1 tablespoon chopped fresh oregano

METHOD

Step 1 - Preheat oven to 400 degrees F.
Step 2 - Combine 2 tablespoons oil, garlic, 1/4 teaspoon pepper and salt in a small bowl. Using a silicone brush, coat mushrooms all over with the oil mixture. Place on a large rimmed baking sheet and bake until the mushrooms are mostly soft, 8 to 10 minutes.
Step 3 - Meanwhile, combine spinach, tomatoes, feta, olives, oregano and the remaining 1 tablespoon oil in a medium bowl. Once the mushrooms have softened, remove from the oven and fill with the spinach mixture. Bake until the tomatoes have wilted, about 10 minutes.

Chickpea & Tofu Curry

Wed, 05 Oct 2022 03:38:52 GMT

INGREDIENTS

2 tbsp olive oil
300g firm tofu , cut into 3cm pieces
1 brown onion, finely chopped
400g can chickpeas, rinsed, drained
1/3 cup (100g) korma curry paste
270ml can light coconut milk
350g broccoli, cut into florets
450g pkt microwavable basmati rice
1 spring onion, cut into matchsticks

METHOD

Step 1

Heat half the oil in a wok over medium-high heat. Stir-fry the tofu for 3 mins or until golden. Transfer to a plate.

Step 2

Heat the remaining oil in a large frying pan over medium heat. Cook the onion, stirring, for 5 mins or until golden. Add the chickpeas and cook for 2 mins or until lightly browned.

Step 3

Add the curry paste to the onion mixture in the pan and cook, stirring, for 2 mins or until aromatic. Add the coconut milk and 1/2 cup (125ml) warm water. Stir to combine. Bring to the boil. Reduce heat to low. Add the broccoli to the coconut milk mixture in the pan with the tofu and stir to combine. Bring to a simmer. Cook, partially covered, for 8 mins or until the sauce thickens and broccoli is tender.

Step 4

Meanwhile, heat the rice following packet directions.

Step 5

Divide the rice evenly among serving bowls. Spoon over the curry and sprinkle with spring onion to serve.

Baked Turkey Meatballs

Thu, 29 Sep 2022 23:27:12 GMT

Baked Turkey Meatballs

INGREDIENTS

3 tbsp. extra-virgin olive oil, divided

1 lb. ground turkey

1/2 c. ricotta cheese

6 cloves garlic, minced, divided

1/4 c. freshly grated Parmesan, plus more for garnish

1/4 c. freshly chopped parsley, plus more for garnish

1 large egg, beaten

Kosher salt

Freshly ground black pepper

1 tsp. dried oregano

1/2 tsp. crushed red pepper flakes

1 (28-oz.) can crushed tomatoes

METHOD

Make meatballs: Preheat oven to 425°. Line a large baking sheet with foil and rub with 2 tablespoons oil. In a large bowl, add turkey, ricotta, 3 cloves garlic, Parmesan, parsley, and beaten egg, and season with salt and pepper. Mix until just combined.
Form into 16 meatballs, then place on prepared pan and bake until golden and firm to the touch, 20 to 25 minutes.
Meanwhile make sauce: In a large pot over medium heat, heat remaining tablespoon oil. Add remaining 3 cloves garlic, oregano, and crushed red pepper flakes and cook until fragrant, 1 minute. Add crushed tomatoes. Season with salt and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
Add cooked meatballs to sauce and continue to simmer for another 10 minutes. Serve warm with more Parmesan and parsley.

Kangaroo Meatballs with Zucchini "Spaguetti"

Thu, 22 Sep 2022 23:21:16 GMT

Kangaroo Meatballs with Zucchini "Spaguetti"

INGREDIENTS

¼ cup olive oil
1 brown onion, diced
2 cloves garlic, crushed
2 x 400g tins diced tomatoes
1 tablespoon tomato paste
sea salt flakes and freshly ground black pepper
⅓ cup basil leaves, shredded
500g pack K-ROO kangaroo meatballs
6 zucchini, spiralised
¼ cup grated parmesan

METHOD

Heat 1 tablespoon olive oil in large non-stick sauté pan over medium-high heat.
Cook K-ROO Meatballs for 5 minutes, until evenly browned.
Remove from pan and reduce heat to low.
Add 1 tablespoon olive oil, onion and garlic, stirring to combine.
Cover and cook for 5 minutes.
Add tomatoes, paste and browned meatballs. Increase heat to medium.
Cook for 10 minutes or until sauce has reduced and thickened. Season with salt and pepper.
Heat remaining olive oil in non-stick frying pan over a medium heat, whilst meatballs are cooking.
Add spiralised zucchini, tossing to coat.
Cook quickly for 2-3 minutes until just tender.
Add basil to meatballs, stirring to combine.
Serve “spaghetti” with meatballs and sprinkle with parmesan.

Cauliflower & Kale Frittata

Wed, 21 Sep 2022 05:18:02 GMT

Ingredients

2 tablespoons extra-virgin olive oil, divided
1 small onion, sliced
2 cups small cauliflower florets
¼ cup water
5 cups chopped kale
3 cloves garlic, minced
1 teaspoon chopped fresh thyme
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
8 large eggs
½ teaspoon smoked paprika
¼ cup crumbled goat cheese or shredded Manchego cheese

Method

Position a rack in upper third of oven; preheat broiler to high.
Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add onion and cook, stirring occasionally, until starting to brown, 2 to 4 minutes. Add cauliflower and water. Cover and cook until just tender, about 6 minutes. Add kale, garlic, thyme and 1/4 teaspoon each salt and pepper; cook, stirring often, until the kale is wilted, 2 to 3 minutes.
Whisk eggs, paprika and the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the vegetables to the egg mixture; gently stir to combine. Wipe the pan clean; add the remaining 1 tablespoon oil and heat over medium heat. Pour in the egg mixture and top with cheese. Cover and cook until the edges are set and the bottom is brown, 4 to 5 minutes.
Transfer the pan to the oven and broil until the top of the frittata is just cooked, 2 to 3 minutes.

Nutrition Facts (per serving)

Calories: 293 Fat: 21g Carbs: 8g Protein: 18g

Cook Time Servings

45 mins 4

Healthy Beef and Broccoli

Thu, 15 Sep 2022 02:21:47 GMT

Healthy Beef and Broccoli

INGREDIENTS

1 tbsp olive oil, divided
1 1/2 lbs flank steak, very thinly sliced across the grain
3 cloves garlic, minced
1 shallot, finely chopped
4 green onions, thinly sliced
4 cups broccoli florets, about 2 small crowns
2 tbsp arrowroot starch
3/4 cup water
1/3 cup low-sodium soy sauce
2 tbsp coconut sugar
1 tsp fresh ginger, minced

1/8 tsp crushed red pepper flakes

METHOD

Heat the oil in a skillet over medium-high heat. Add the beef and cook until well-browned, about 6-8 minutes. Once well-browned, remove from pan and set aside.
In the same pan, add garlic, shallot and green onions to the beef drippings. Cook one minute, stirring frequently. Add broccoli and cover for 5 minutes.
In a small mixing bowl, combine water and arrowroot starch and mix until no longer lumpy. Combine soy sauce, coconut sugar, ginger and red pepper flakes in a medium bowl. Add arrowroot starch mixture and stir to combine. Set aside.
Remove cover from pan and add sauce. Cook until sauce starts to thicken, about 3-5 minutes. Add beef and stir to combine, cooking an additional 2-3 minutes.
Serve over brown rice, if desired.

Chicken piccata with garlicky greens & new potatoes

Wed, 14 Sep 2022 10:19:02 GMT

Ingredients

200g new potatoes , halved or quartered
300g green beans, trimmed
200g spring greens , shredded
2 skinless chicken breasts
3 tsp olive oil
100ml chicken stock or water
1 tbsp drained capers
1 lemon , zested and juiced
2 small garlic cloves , sliced
1 tbsp grated parmesan

Method

STEP 1 - Cook the new potatoes in a large pan of boiling salted water for 8-10 mins until tender. Add the green beans and spring greens for the last 3 mins. Drain, then separate the greens from the potatoes.

STEP 2 - While the potatoes are cooking, cut the chicken breasts through the centre lengthways, leaving one side attached so it opens out like a book. Brush each one with 1 tsp of the olive oil, then season.

STEP 3 - Heat a large frying pan over a medium-high heat and cook the chicken for 4 mins on each side until golden. Pour over the stock, capers, lemon juice and zest, then simmer gently for a few minutes to reduce. Add the cooked potatoes and simmer for another minute.

STEP 4 - Heat the remaining 1 tsp oil in another frying pan and fry the garlic for 1 min until lightly golden and fragrant. Tip in the drained greens, and toss in the garlicky oil. Season, then scatter over the parmesan and serve with the chicken and potatoes.

Lamb, sweet potato and rosemary skewers

Wed, 14 Sep 2022 02:25:10 GMT

INGRIDIENTS

25m prep 15m cook 4 servings

Skewers

1 medium (400g) sweet potato, peeled, cut into 3cm pieces
2 tbsp olive oil
2 garlic cloves, crushed
2 tbsp chopped fresh rosemary leaves
600g diced lamb
1 large red onion, cut into thin wedges
1 small iceberg lettuce, cored, cut into 8 wedges

Ranch dressing

1/3 cup whole-egg mayonnaise
2 tbsp buttermilk
1 tbsp white wine vinegar
1 garlic clove, crushed
1 tbsp finely chopped fresh chives
1/4 tsp sweet paprika

METHOD

Step 1

Cook potato in a saucepan of boiling water for 4 to 5 minutes or until almost tender. Drain. Cool. Combine oil, garlic and rosemary in a large bowl. Add lamb. Toss to coat in oil mixture. Thread lamb, potato and onion alternately onto skewers.

Step 2

Heat a barbecue plate or chargrill on medium-high heat. Cook skewers in batches, turning, for 6 to 8 minutes for medium or until cooked to your liking.

Step 3

To make ranch dressing: Place mayonnaise, buttermilk, vinegar, garlic, chives and paprika in a small screw-top jar. Shake well to combine. Season with salt and pepper.

Step 4

Drizzle lettuce with Ranch dressing. Serve with skewers.

Healthy Beef & Broccoli

Wed, 07 Sep 2022 22:42:32 GMT

Healthy Beef & Broccoli

Ingredients

1 tbsp olive oil, divided
1 1/2 lbs flank steak, very thinly sliced across the grain
3 cloves garlic, minced
1 shallot, finely chopped
4 green onions, thinly sliced
4 cups broccoli florets, about 2 small crowns
2 tbsp arrowroot starch
3/4 cup water
1/3 cup low-sodium soy sauce
2 tbsp coconut sugar
1 tsp fresh ginger, minced

1/8 tsp crushed red pepper flakes

Method

Heat the oil in a skillet over medium-high heat. Add the beef and cook until well-browned, about 6-8 minutes. Once well-browned, remove from pan and set aside.
In the same pan, add garlic, shallot and green onions to the beef drippings. Cook one minute, stirring frequently. Add broccoli and cover for 5 minutes.
In a small mixing bowl, combine water and arrowroot starch and mix until no longer lumpy. Combine soy sauce, coconut sugar, ginger and red pepper flakes in a medium bowl. Add arrowroot starch mixture and stir to combine. Set aside.
Remove cover from pan and add sauce. Cook until sauce starts to thicken, about 3-5 minutes. Add beef and stir to combine, cooking an additional 2-3 minutes.

Serve over brown rice, if desired.

Persian herb, red bean & lamb stew

Wed, 07 Sep 2022 03:48:31 GMT

Ingredients

100g dried red kidney beans
3 tbsp vegetable oil
4 lamb shoulder shanks (roughly 900g)
2 medium onions, chopped
1 tsp ground turmeric
6 Persian dried limes (available in some supermarkets and online)
100g coriander
400g parsley
1 leek, trimmed and finely chopped
1 ½ tbsp dried fenugreek leaves (kasuri methi)
100g chives, finely sliced
squeeze of lime juice, to taste (optional)

Method

STEP 1

Put the dried red kidney beans in a heatproof bowl, cover with boiling water and leave to soak for 1 hr.

STEP 2

Heat a flameproof casserole over a medium-low heat for a few minutes before adding 2 tbsp oil. Season the lamb and sear on all sides until golden brown, then remove to a plate. Fry the onions over a low heat for 8-10 mins until soft and translucent.

STEP 3

Drain and rinse the soaked kidney beans, then add them to the onions along with the turmeric and dried limes. Stir to coat in the spiced oil, then return the lamb to the casserole. Pour over 1 litre water, or enough to cover the lamb, and bring to the boil. Cover with a lid, then turn down to a simmer. Leave the lamb to gently braise for 1 hr.

STEP 4

Put the coriander and parsley in a food processor and blitz to chop finely (you can also do this by hand, but the finer the herbs, the better the stew’s flavour and consistency).

STEP 5

In a separate frying pan over a medium heat, fry the leeks in the remaining 1 tbsp oil for 6-8 mins until softened. Stir in the fenugreek leaves, blitzed herbs and chives – it is sometimes easier to add these in batches. Fry for 5 mins until the herbs are dark green (this removes moisture and deepens the flavour).

STEP 6

Once the lamb has braised for 1 hr, add the leek and herb mixture along with 250-500ml hot water to loosen, stirring well. Braise for a further 2 hrs, or until the lamb is completely tender and falling off the bone. Add a dash of hot water to loosen if the sauce has thickened too much – I prefer it to be almost broth-like, but that is personal preference. Season to taste (a good pinch or two of sea salt is essential) and, depending on the acidity from the dried limes, add a squeeze of lime juice for a fresh finish.

Preparation and cooking time

Prep:30 mins
Cook:3 hrs and 30 mins - plus 1 hr soaking
Serves 4
Serve with sliced red onion and steamed rice

Basil-Infused Sea Bass

Fri, 02 Sep 2022 01:16:59 GMT

Basil-Infused sea bass

INGREDIENTS

2 tbsp dried basil (or 3 fresh basil leaves, chopped)
3/4 tsp sea salt
1/2 tsp ground black pepper
1 tsp olive oil
Juice of 1/2 a lemon
3 garlic cloves, minced
1 tsp paprika
350g sea bass fillets
80g red onion, cut into quarters
1 tbsp fresh coriander, chopped

METHOD

Preheat oven to 180 C/ 350 F
Place the basil, salt, black pepper, olive oil, lemon juice, garlic, and paprika in a jug. Mix well.
Place the sea bass fillets onto a foil-lined baking tray. Spread the marinade over the fish.
Arrange the onion onto the fish.
Bake for 20 minutes, or until the fish begins to flake away with a fork.
Serve garnished with fresh coriander and lemon wedges.

Creamy Coconut & Cashew Protein Yoghurt

Thu, 25 Aug 2022 22:47:02 GMT

Creamy coconut & cashew protein yoghurt

INGREDIENTS

200g greek yoghurt (use dairy free if preferred)
40g coconut cream (use the fat part from the top of a tin of coconut milk)
25g vanilla or coconut flavour whey or rice protein powder
1 tsp cashew butter
1 tsp vanilla extract or vanilla bean paste
50g frozen banana

For the topping:

a sprinkle of hemp or chia seeds
a drizzle of maple syrup (optional)
a sprinkle of cashew nuts, chopped

METHOD:

Place all of ingredients in a food processor or blender. Blend well until smooth.
Divide the mixture between two serving bowls. Add the toppings and serve.

Serves 2

Per serving:

240g calories

13g carbs

20g protein

12g fat

Italian-Style Skillet Chicken with Tomatoes and Mushrooms

Tue, 16 Aug 2022 23:01:52 GMT

Italian-Style Skillet Chicken with Tomatoes and Mushrooms

INGREDIENTS

4 large chicken cutlets, boneless skinless chicken breasts cut into ¼-inch thin cutlets
1 tablespoon dried oregano, divided
1 teaspoon salt, divided
1 teaspoon black pepper, divided
½ cup all-purpose flour, more for later
Extra Virgin Olive Oil,
8 oz Baby Bella or white mushrooms, cleaned, trimmed, and sliced
14 oz grape tomatoes, halved
2 tablespoon chopped fresh garlic
½ cup white wine
1 tablespoon freshly squeezed lemon juice, juice of ½ lemon
¾ cup chicken broth
Handful baby spinach, optional

METHOD

Pat chicken cutlets dry. Season on both sides with ½ tablespoon dried oregano, ½ teaspoon salt and ½ teaspoon black pepper. Coat the chicken cutlets with the flour; dust off excess. Set aside briefly.
Heat 2 tablespoon olive oil in a large cast iron skillet with a lid like this one. Brown the chicken cutlets on both sides (3 minutes or so). Transfer the chicken cutlets to a plate for now. In the same skillet, add more olive oil if needed. Add the mushrooms and saute briefly on medium-high (about 1 minute or so). Then add the tomatoes, garlic, the remaining ½ tablespoon oregano, ½ teaspoon salt, and ½ teaspoon pepper, and 2 teaspoon flour. Cook for another 3 minutes or so, stirring regularly.
Now add the white wine, cook briefly to reduce just a little; then add the lemon juice and chicken broth.
Bring the liquid to a boil, then add the chicken back in the skillet. Cook over high heat briefly (about 3 minutes), then reduce the heat to medium-low. Cover and cook for another 7 to 8 minutes or until the chicken is fully cooked and its internal heat registers a minimum of 165 degrees F.
If you like, stir in a handful of baby spinach just before serving. Enjoy hot with your favorite small pasta like orzo and a crusty Italian bread!

Roasted Mediterranean Vegetables in Olive Oil

Wed, 10 Aug 2022 00:59:20 GMT

Roasted Mediterranean Vegetables in Olive Oil

INGREDIENTS

1 aubergine/eggplant
2 courgette/zucchini
1 red pepper
1 yellow pepper
6 tomatoes
1 tbsp olive oil
1 chilli pepper finely chopped
salt and pepper
sprig of rosemary and few leaves of basil
500 ml olive oil

METHOD

Preheat oven to 180C
Slice aubergine/eggplant and zucchini/courgette to approximately 0.5cm thick and cut peppers into wide
Strips and place on baking tray season with salt and pepper and drizzle with olive oil and bake for approximately 35 minutes
Cut tomatoes in half and place on baking tray adding salt and pepper and a little oil and bake for approximately 20 minutes
Allow all veggies to cool then pack into a sterilised jar with the finely chopped chilli pepper. Tuck in the fresh rosemary and basil leaves and cover with olive oil.
Set aside in cool dark cupboard for 2 weeks to mature before use.

Asparagus & Mushroom Frittata with Goat Cheese

Tue, 02 Aug 2022 23:22:09 GMT

Asparagus & Mushroom Frittata with Goat Cheese

Ingredients

2 eggs
1 teaspoon water
pinch of kosher salt
1 tablespoon butter, (or Cooking spray)
3 brown mushrooms , sliced
5 asparagus spears, trimmed and cut into 1/2-inch pieces
1 tablespoon chopped green onion
2 tablespoons goat cheese

METHOD

Preheat the oven or toaster oven to broil.
Spray a 7- to 8-inch non-stick fry pan with cooking spray and warm on medium heat. Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice. Add the asparagus and cook for 1-2 minutes more.
Whisk the eggs in a bowl with 1 teaspoon water and a pinch of kosher salt until light and frothy, then pour into the mushroom and spinach mixture. Sprinkle with the green onion and the goat cheese.
Cook the eggs undisturbed until the edges begin to pull away from the edge of the pan and begin to set. Gently lift the edges of the egg and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute or so.
Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through.
Remove from the oven and sprinkle with more goat cheese if desired. Cut into wedges and serve warm or at room temperature.

Mediterranean Fish with Tomato and Olive Tapenade

Thu, 28 Jul 2022 02:13:15 GMT

Mediterranean Fish with Tomato and Olive Tapenade

Ingredients

1lb fish
1/2 cup extra virgin olive oil
1/4 tsp paprika
2 cloves garlic
1.5 cup cherry tomatoes
1/2 cup jarred roasted red peppers
1/2 cup black olives
1/4 cup green olives
1/4 cup capers
1 lemon, half squeezed and half for garnish
2 sprigs of rosemary
7-8 sprigs of thyme
3-4 sprigs of oregano
Salt to taste
Pepper to taste

METHOD

Tapenade

Start by finely chopping olives, capers, roasted red peppers and garlic. Halve the cherry tomatoes. Finely chop fresh herbs.
Heat all of olive oil, except for 2-3 tablespoons, in a pan over medium heat. Add in cherry tomato halves and garlic and give it a good stir. Cook till the garlic starts getting aromatic, about two minutes. Stir in chopped roasted bell peppers and cook for 1-2 minutes. Mix in the chopped herbs. Give it a mix. Add chopped olives and capers and cook for a couple more minutes. Stir in a splash of lemon juice and drizzle a little bit more olive oil.

Fish

Season fish with paprika, fresh cracked pepper and salt on both sides.
Heat the remaining oil in a skillet over medium high heat. Add fish and cook 10 minutes per inch thickness, turning halfway through.
Plate the fish and top it generously with prepared tapenade. Garnish with some more fresh herbs and lemon wedges.

Cinnamon Spiced Quinoa Breakfast Bowl

Wed, 27 Jul 2022 21:42:12 GMT

Ingredients

2 cups unsweetened almond milk (approx)
2/3 cup organic quinoa
1/3 cup Wholesome Allulose Granulated Sweetener, divided
1/4 cup tahini paste
1/4 cup lemon juice
1/2 tsp vanilla
1 pinch each ground cinnamon, cardamom and nutmeg
1 cup raspberries
2 figs, sliced
2 tbsp chopped pistachios
4 tsp toasted sesame seeds

Directions

Combine almond milk and quinoa; bring to boil over medium-high heat. Reduce heat to low. Cook, stirring occasionally, for 15 to 20 minutes or until quinoa is tender.
Remove from heat and stir in 3 tbsp Allulose Granulated Sweetener, adding up to 2 tbsp more almond milk for desired consistency.
Meanwhile, whisk together tahini paste, lemon juice, 2 tbsp water and vanilla until smooth. Stir in remaining Allulose Granulated Sweetener, cinnamon, cardamom and nutmeg.
Divide quinoa between 2 bowls
Top with raspberries and figs. Drizzle with tahini sauce. Sprinkle with pistachios and sesame seeds.

Zucchini Lasagna Roll Ups

Thu, 21 Jul 2022 21:25:05 GMT

Zucchini Lasagna Roll Ups

INGREDIENTS

2 ½ tablespoons extra virgin olive oil, divided
1 pound lean ground turkey
½ small onion, finely diced
2 garlic cloves, minced
1 tablespoon minced basil
1 ½ teaspoons minced oregano
1 ½ teaspoons minced thyme
1 cup part skim ricotta
1 large egg white, beaten until frothy
¼ cup grated Parmesan cheese plus more for garnish
salt and pepper to taste

Roll Ups

4 large zucchini, ends trimmed
1 tablespoon salt
4 to 5 fresh basil leaves
3 cups marinara of choice

METHOD

1. Preheat oven to 375˚F.

2. For filling: Pour 1 ½ tablespoons oil into a large skillet and place over medium-high heat. Add sausage and ground turkey and brown for 4 to 5 minutes, breaking up into small piece with a wooden spoon.

3. Strain meat from skillet and place into a large mixing bowl. Set aside.

4. Drain grease from skillet and place back over medium-high heat. Add remaining oil and sauté onion for 3 to 4 minute. Add garlic and herbs and continue to sauté for an additional 2 minutes.

5. Transfer mixture to bowl with the meat and allow mixture to cool, about 15 minutes.

6. Add remaining filling ingredients into the mixing bowl, season with salt and pepper and stir together until fully combined. (if mixture is too soft, refrigerate for 1 hour to firm up)

7. Using a potato peeler, peel thin, long strips from each zucchini, lengthwise.

8. Spread zucchini strips onto a baking sheet in a single layer and season with tablespoon of salt. Allow zucchini to sit for 20 minutes. Lightly pat zucchini dry.

9. To assemble: Pour and evenly spread 2 cups marinara sauce into the bottom of a 9”X12” baking dish. Stir ½ cup marinara sauce into the filling mixture.

10. Spread about 2 tablespoons of the filling mixture evenly over the top of one of the sliced zucchini sheets and tightly roll the zucchini into a tightly coil. Place filled and rolled zucchini into the baking dish, coil side up.

11. Repeat step 9 until all of the zucchini strips and filling have been used and the baking dish is filled.

12. Top dish with the remaining marinara sauce and a sprinkle of Parmesan and bake for about 20 minutes or until the dish is bubbling and the top has lightly browned. (Place entire dish under broiler for 1 minute if a crispier top is desired)

13. Top dish with another sprinkle of grated Parmesan and fresh basil leaves and serve.

Roasted Salmon with Smoky Chickpeas & Greens

Wed, 20 Jul 2022 09:58:36 GMT

Ingredients

Serves 4

2 tablespoons extra-virgin olive oil, divided
1 tablespoon smoked paprika
½ teaspoon salt, divided, plus a pinch
1 (15 ounce) can no-salt-added chickpeas, rinsed
⅓ cup buttermilk
¼ cup mayonnaise
¼ cup chopped fresh chives and/or dill, plus more for garnish
½ teaspoon ground pepper, divided
¼ teaspoon garlic powder
10 cups chopped kale
¼ cup water
1 ¼ pounds wild salmon, cut into 4 portions

Directions

Position racks in upper third and middle of oven; preheat to 220 degrees C.
Combine 1 tablespoon oil, paprika and 1/4 teaspoon salt in a medium bowl. Very thoroughly pat chickpeas dry, then toss with the paprika mixture. Spread on a rimmed baking sheet. Bake the chickpeas on the upper rack, stirring twice, for 30 minutes.
Meanwhile, puree buttermilk, mayonnaise, herbs, 1/4 teaspoon pepper and garlic powder in a blender until smooth. Set aside.
Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add kale and cook, stirring occasionally, for 2 minutes. Add water and continue cooking until the kale is tender, about 5 minutes more. Remove from heat and stir in a pinch of salt.
Remove the chickpeas from the oven and push them to one side of the pan. Place salmon on the other side and season with the remaining 1/4 teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 8 minutes.
Drizzle the reserved dressing on the salmon, garnish with more herbs, if desired, and serve with the kale and chickpeas.

One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

Fri, 15 Jul 2022 01:55:21 GMT

One-Skillet Salmon with Fennel & Sun-Dried tomato Couscous

Ingredients

1 lemon
1 ¼ pounds salmon (see Tip), skinned and cut into 4 portions
¼ teaspoon salt
¼ teaspoon ground pepper
4 tablespoons sun-dried tomato pesto, divided
2 tablespoons extra-virgin olive oil, divided
2 medium fennel bulbs, cut into 1/2-inch wedges; fronds reserved
1 cup Israeli couscous, preferably whole-wheat
3 scallions, sliced
1 ½ cups low-sodium chicken broth
¼ cup sliced green olives
2 tablespoons toasted pine nuts
2 cloves garlic, sliced

METHOD

Step 1 - Zest lemon and reserve the zest. Cut the lemon into 8 slices. Season salmon with salt and pepper and spread 1 1/2 teaspoons pesto on each piece.
Step 2 - Heat 1 tablespoon oil in a large skillet over medium-high heat. Add half the fennel; cook until brown on the bottom, 2 to 3 minutes. Transfer to a plate. Reduce heat to medium and repeat with the remaining 1 tablespoon oil and fennel. Transfer to the plate. Add couscous and scallions to the pan; cook, stirring frequently, until the couscous is lightly toasted, 1 to 2 minutes. Stir in broth, olives, pine nuts, garlic, the reserved lemon zest and the remaining 2 tablespoons pesto.
Step 3 - Nestle the fennel and salmon into the couscous. Top the salmon with the lemon slices. Reduce heat to medium-low, cover and cook until the salmon is cooked through and the couscous is tender, 10 to 14 minutes. Garnish with fennel fronds, if desired.

Mediterranean Chicken

Wed, 13 Jul 2022 08:06:42 GMT

Mediterranean Chicken with veggies, chickpeas, olives and herbs. A delicious sheet pan dinner that is easy to make and easy to clean up!

Ingredients

450g skinless boneless chicken thighs (or breasts) - Vegas Poultry Chicken for Freedom Discount
15 ounces chickpeas, canned or soaked and cooked
1/2 cup kalamata olives
15 ounces artichoke hearts (in water or frozen)
1 yellow bell pepper
1 cup cherry or grape tomatoes
1 small or 1/2 a large red onion
1/4 cup lemon juice

For the Marinade

59 ml olive oil
zest of 1 lemon
4 garlic cloves, minced or pressed
1 tablespoon fresh rosemary, chopped
1 teaspoon oregano, dried
1 teaspoon coriander, ground
1/2 teaspoon smoked paprika
2 teaspoon dijon mustard
1 1/4 teaspoon salt
1/2 teaspoon pepper

Method

STEP ONE – Mix together the flavorful marinade: olive oil, lemon zest, garlic, rosemary, oregano, coriander, smoked paprika, dijon mustard, salt and pepper.

Reserve about 1 1/2 tablespoons of the marinade in a separate bowl and set this aside. (This will be rubbed on the veggies.)

STEP TWO – Rub the larger portion of marinade on the chicken thighs. Let them marinate for at least 1/2 an hour; longer is even better, up to overnight.

STEP THREE – Mix the reserved marinade with 1 tablespo o n olive oil an d gently toss chickpeas, olives, artichoke hearts, bell pepper, cherry tomatoes, and onion together.

STEP FOUR – Arrange the chicken and veggie mixture on a pan in a mostly single layer. Spoon lemon juice over the top. Bake for 20-25 minutes. T he chicken thighs should register 175F or higher.

Serve with couscous, quinoa, farro or pasta if desired.

Mediterranean Zucchini Noodle Pasta

Thu, 07 Jul 2022 02:20:48 GMT

Mediterranean Zucchini Noodle Pasta

INGREDIENTS

2 large zucchini, spiral sliced
1 cup spinach, packed
2 tbsp olive oil
2 tbsp butter
5 cloves garlic, minced
sea salt and black pepper, to taste
¼ cup sun-dried tomatoes
2 tbsp capers
2 tbsp Italian flat leaf parsley, chopped
10 kalamata olives, halved
¼ cup Parmesan cheese, shredded
¼ cup feta cheese, crumbled

METHOD

In a large sauté pan, over medium heat, add zucchini, spinach, olive oil, butter, garlic, sea salt and black pepper. Sauté until zucchini is tender and spinach is wilted. Drain excess liquid.
To the pan, add sun-dried tomatoes, capers, parsley, and kalamata olives. Mix in and sauté 2-3 minutes.
Remove from heat and toss with Parmesan and feta cheeses before serving.

Healthy Beef Stew

Wed, 06 Jul 2022 09:18:50 GMT

Ingredients

Serves 4

1 onion, sliced
1 garlic clove, sliced
2 tbsp olive oil
300g pack beef stir-fry strips, or use beef steak, thinly sliced
1 yellow pepper, deseeded and thinly sliced
400g can chopped tomato
sprig rosemary, chopped
handful pitted olives

Method

Step one: In a large saucepan, cook onion and garlic in olive oil for 5 mins until softened and turning golden. Tip in the beef strips, pepper, tomatoes and rosemary, then bring to the boil. Simmer for 15 mins until the meat is cooked through, adding some boiling water if needed. Stir through the olives and serve with mash or polenta.

Easy Beef & Broccoli

Wed, 29 Jun 2022 09:40:20 GMT

Ingredients

Serves 4

3 Tablespoons cornstarch, divided
450g flank steak, cut into thin 1-inch pieces
1/2 cup low sodium soy sauce
3 Tablespoons honey or packed light brown sugar
1 Tablespoon minced garlic
2 teaspoons grated fresh ginger
2 Tablespoons vegetable oil, divided
4 cups small broccoli florets
1/2 cup sliced white onions

Method

Step one:

In a large bowl, whisk together 2 tablespoons cornstarch with 3 tablespoons water. Add the beef to the bowl and toss to combine.

Step two:

In a separate small bowl, whisk together the remaining 1 tablespoon cornstarch with the soy sauce, honey/brown sugar, garlic and ginger. Set the sauce aside.

Step three:

Heat a large nonstick sauté pan over medium heat. Add 1 tablespoon of the vegetable oil and once it is hot, add the beef and cook, stirring constantly until the beef is almost cooked through. Using a slotted spoon, transfer the beef to a plate and set it aside.

Step four:

Add the remaining 1 tablespoon of vegetable oil to the pan and once it is hot, add the broccoli florets and sliced onions and cook, stirring occasionally, until the broccoli is tender, about 4 minutes.

Step five:

Return the beef to the pan then add the prepared sauce. Bring the mixture to a boil and cook, stirring, for 1 minute or until the sauce thickens slightly. Serve with rice or noodles.

Roasted Mediterranean Vegetables

Wed, 29 Jun 2022 01:35:22 GMT

Roasted Mediterranean Vegetables

INGREDIENTS

12 ounces potatoes, cut into 1 1/2-inch chunks
1 small eggplant, sliced and quartered
2 bell peppers, chopped into 1-inch squares
1 cup red onion, sliced
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1⁄2 teaspoon basil
1⁄2 teaspoon oregano
1⁄2 teaspoon chives
4 garlic cloves, minced
salt and pepper, to taste

METHOD

Preheat oven to 425°F.
Prepare a shallow roasting dish with nonstick cooking spray.
Combine potatoes, eggplant, both bell peppers, and the red onion slices and place in roasting dish.
Whisk together the olive oil, balsamic vinegar, basil, oregano, chives, garlic and salt and pepper.
Drizzle sauce over the mixed vegetables and toss to coat.
Roast vegetables until tender, about 45 minutes. Stir halfway through the cooking time.

Chicken & White Bean Soup

Thu, 23 Jun 2022 22:47:20 GMT

Chicken & White Bean Soup

INGREDIENTS

2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
2 14-ounce cans reduced-sodium chicken broth
2 cups water
1 15-ounce can cannellini beans, rinsed
1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

METHOD

Step 1 - Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Homemade Vegetable & Beef Soup

Wed, 22 Jun 2022 03:41:36 GMT

Ingredients

1 lb Sirloin Steak cut into about 1′′ cubes
1 Tbsp Olive Oil
1 Sweet Onion diced
2 Celery Stalks sliced
1 Bell Pepper chopped
2 Medium Carrots peeled and sliced
2-3 Garlic Cloves pressed
1 Tsp Italian Seasoning
2 Large Potatoes diced into small pieces
6 Cups Low sodium beef stock
1 14oz Can Diced Tomatoes with juice
1 14oz Can Tomato Sauce
1 Tbsp Worcestershire sauce
1 Cup Chopped green beans fresh or frozen
1 Cup Corn fresh or frozen
Salt and pepper, to taste
2 Tbsp Chopped parsley to garnish

Method

Heat oil in a large stockpot over medium-high heat. Add cubed steak and cook, stirring frequently, for about 2-3 minutes.
Add in onion, celery, carrots, bell pepper, and garlic, and sauté for about 4-5 minutes, or until veggies soften.
Stir in potatoes, Italian seasoning, broth, diced tomatoes, tomato sauce, and Worcestershire sauce.
Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until potatoes and beef are tender.
Add green beans and corn, and cook for a couple of minutes more. Season with salt and pepper, and pour into bowls.
Garnish with fresh chopped parsley and enjoy!

Broccoli Sprout Salad with Matcha-Ginger Vinaigrette

Thu, 16 Jun 2022 20:45:37 GMT

Broccoli Sprout Salad with Matcha-Ginger Vinaigrette

INGREDIENTS

3 Tbs. rice vinegar
1 Tbs. honey
1 Tbs. finely chopped peeled ginger root
2 garlic cloves, finely minced
2–3 tsp. matcha green tea powder
2 tsp. tamari
4 Tbs. light (not toasted) sesame oil
2 cups packed broccoli sprouts
2 cups packed baby spinach leaves, shredded or chopped small
1 medium carrot, cut into thin matchsticks
1 small celery stalk, very thinly sliced on the diagonal
1/2 small red onion, thinly sliced
1/2 cup sugar snap peas, thinly sliced on the diagonal
1/4 cup toasted cashews
1/4 cup goji berries
2 Tbs. black sesame seeds

METHOD

In small bowl, whisk together rice vinegar, honey, ginger, garlic, matcha powder, and tamari until well blended. Whisk in sesame oil. Season to taste with salt and white pepper. Set aside.
In medium bowl, combine broccoli sprouts, baby spinach, carrots, celery, red onion, and sugar snap peas. Drizzle salad with just enough dressing to lightly coat, and toss to mix well. Add cashews, goji berries, and black sesame seeds, and toss to combine. Divide salad between four bowls, and serve immediately.

Dhal poached eggs with herby raita

Wed, 15 Jun 2022 01:50:34 GMT

Ingredients

2 tbsp rapeseed oil
2 onions (320g), halved and thinly sliced
2 tsp each cumin seeds and ground turmeric
1 tsp mustard seeds
2 tbsp garam masala
4 garlic cloves, sliced
1 red chilli, deseeded and sliced
175g red lentils
400g can chickpeas
2 tsp vegetable bouillon powder, mixed with 700ml boiling water
320g baby spinach
8 large eggs

For the raita

150g natural bio yogurt
1 garlic clove
thin slice of peeled ginger
20g coriander leaves, plus a few extra leaves to serve (optional)
10g mint leaves

Method

STEP 1

Heat the oil in a large frying pan over a medium heat and fry the onions for 5 mins until they start to colour. Stir in the spices, garlic and chilli, and cook for a few more seconds until aromatic.

STEP 2

Add the lentils, chickpeas and stock, then cook, uncovered, for 15 mins until the lentils are tender. Stir in the spinach until wilted.

STEP 3

Remove half the dhal from the pan and leave to cool. Will keep chilled for up to three days. Break 4 eggs, spaced apart, into the lentils that are left in the pan, cover and cook over a medium heat for 8-10 mins.

STEP 4

Meanwhile, put all the ingredients for the raita in a bowl and blitz together using a hand blender.

STEP 5

Serve the eggs and dhal with half the raita and scatter over a few extra coriander leaves, if you like. The remaining raita will keep chilled for up to three days. Reheat the remaining dhal in a pan over a medium heat until bubbling. Add a drop of water if it looks dry, then cook the eggs in the hot dhal as described in step 3 and serve with the remaining raita.

Charred Shrimp, Pesto & Quinoa Bowl

Fri, 10 Jun 2022 00:58:50 GMT

Charred Shrimp, Pesto & Quinoa Bowls

Ingredients

Ingredient Checklist⅓ cup prepared pesto
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon ground pepper
1 pound peeled and deveined large shrimp (16-20 count), patted dry
4 cups arugula
2 cups cooked quinoa
1 cup halved cherry tomatoes
1 avocado, diced

METHOD

Step 1 - Whisk pesto, vinegar, oil, salt and pepper in a large bowl. Remove 4 tablespoons of the mixture to a small bowl; set both bowls aside.
Step 2 - Heat a large cast-iron skillet over medium-high heat. Add shrimp and cook, stirring, until just cooked through with a slight char, 4 to 5 minutes. Remove to a plate.
Step 3 - Add arugula and quinoa to the large bowl with the vinaigrette and toss to coat. Divide the arugula mixture between 4 bowls. Top with tomatoes, avocado and shrimp. Drizzle each bowl with 1 tablespoon of the reserved pesto mixture.

Kangaroo kofta with warrigal greens, beetroot & feta

Tue, 07 Jun 2022 04:09:22 GMT

Kangaroo kofta with warrigal greens, beetroot & feta

INGREDIENTS

2 small beetroots, peeled, thinly sliced
1/3 cup (80ml) olive oil, plus extra to drizzle
1 small onion
600g kangaroo mince
1 tsp ground cumin
1 tsp ground coriander
2 tbs finely chopped mint
2 tsp dried native pepper-berry, ground
150g warrigal greens or baby spinach leaves
1 tsp whole black peppercorns, crushed
1/2 bunch each flat-leaf parsley and mint, leaves picked
100g full cream feta, crumbled
Lemon wedges, to serve

METHOD

Preheat oven to 180C. Place beetroot on a baking tray, brush with 2 tbs oil and season with salt. Bake, turning halfway, for 15 minutes or until just crisp.
For the kofta, grate the onion and drain on paper towel to remove excess liquid. Combine the onion, kangaroo mince, cumin, coriander, mint and 1 tsp pepper-berry in a bowl, then season with salt. Use your hands to mix well. Roll heaped tablespoonful's of the mince into 12 even-sized logs, then flatten slightly, cover and chill for 30 minutes to firm up.
Heat a chargrill or frypan over medium heat. Brush koftas with remaining 2 tbs oil and cook, turning, for 7 minutes until browned or cooked to your liking.
Place the warrigal greens in a saucepan of simmering salted water and cook for 1 minute or until just wilted, then drain.
Mix the black pepper with the remaining 1 tsp pepper-berry.
For the salad, combine the warrigal greens, parsley and mint, and divide among 4 plates. Top with beetroot, feta and kofta, then sprinkle with pepper mixture, drizzle with extra oil and serve with lemon wedges.

Spinach, Sweet Potato & Lentil Dhal

Thu, 02 Jun 2022 22:55:53 GMT

Spinach, Sweet Potato & Lentil Dhal

Ingredients

1 tbsp sesame oil
1 red onion, finely chopped
1 garlic clove, crushed
thumb-sized piece ginger, peeled and finely chopped
1 red chilli, finely chopped
1½ tsp ground turmeric
1½ tsp ground cumin
2 sweet potatoes (about 400g/14oz), cut into even chunks
250g red split lentils
600ml vegetable stock
80g bag of spinach
4 spring onions, sliced on the diagonal, to serve
½ small pack of Thai basil, leaves torn, to serve

Method

STEP 1 - Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.
STEP 2 - Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.
STEP 3 - Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.
STEP 4 - Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.
STEP 5 - Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.
STEP 6 - Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.
STEP 7 - Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.
STEP 8 - Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.

Greek Salad with Sardines

Thu, 02 Jun 2022 00:02:26 GMT

Greek Salad with Sardines

Ingredients

3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
2 teaspoons dried oregano
½ teaspoon freshly ground pepper
3 medium tomatoes, cut into large chunks
1 large English cucumber, cut into large chunks
1 420g can chickpeas, rinsed
⅓ cup crumbled feta cheese
¼ cup thinly sliced red onion
2 tablespoons sliced Kalamata olives
2 110g cans sardines with bones, packed in olive oil or water, drained

Directions

Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined.
Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine.
Divide the salad among 4 plates and top with sardines.

Cook Time: 20 mins Total Time: 20 mins Servings: 4, about 2 cups each

Nutrition Profile:

Low-Calorie High Fiber Gluten-Free High Calcium Bone Health Healthy Aging Healthy Immunity Low Added Sugars

Nutrition Facts (per serving)

Mediterranean Fish Stew

Thu, 26 May 2022 04:45:06 GMT

Mediterranean Fish Stew

INGRIEDIENTS

2 tbsp butter
2 tbsp extra virgin olive oil
1 onion, chopped
1 carrot, sliced into thin rounds
1 tbsp flour
3 medium potatoes, peeled and cut into bite sized cubes
1 pound white fish (cod, halibut, haddock) boneless
4 cups chicken broth, low sodium or regular
1/2 tsp smoked paprika
Salt and pepper, to taste

METHOD

Step One

Heat butter and olive oil in a thick bottomed pot. Sauté onions and carrots until soft (about 3 minutes). Stir in flour and then add potatoes. Cook on medium heat for 1 minute.

Step Two

Add chicken broth and bring to a boil. Add fish and smoked paprika. Cover and simmer, stirring occasionally until potatoes are soft (about 15-20 minutes). Fish should flake into small pieces.

White Bean Soup with Tomato & Shrimp

Wed, 25 May 2022 23:29:38 GMT

White Bean Soup with Tomato & Shrimp

INGREDIENTS

3 tablespoons extra-virgin olive oil
1 pound raw shrimp (26-30 per pound), peeled and deveined
1 teaspoon ancho chile powder
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
1 medium onion, diced
3 cloves garlic, minced
¼ teaspoon crushed red pepper
1 (28 ounce) can no-salt-added whole peeled tomatoes
2 cups unsalted chicken broth
1 (14 ounce) can no-salt-added white beans
2 ounces small whole-wheat pasta, such as orzo
¼ cup pitted Kalamata olives, chopped
2 tablespoons capers, rinsed and chopped
Chopped fresh parsley for garnish

METHOD

Step 1 - Heat oil in a large pot over medium-high heat. Add shrimp and sprinkle with chile powder and 1/4 teaspoon each salt and pepper. Cook, stirring occasionally, until just cooked through, about 3 minutes. Remove with a slotted spoon to a clean plate.
Step 2 - Add onion and the remaining 1/4 teaspoon each salt and pepper to the pan. Cook, stirring often, until translucent, 3 to 4 minutes. Stir in garlic and crushed red pepper and cook until fragrant, about 30 seconds. Add tomatoes and broth and bring to a boil. Adjust heat to maintain a simmer, cover and cook for 10 minutes.
Step 3 - Roughly mash the tomatoes with a potato masher, leaving some chunks. Stir in beans and mash some, leaving most whole. Return to a boil over high heat. Add pasta and cook, uncovered and stirring occasionally, until the pasta is just tender, 8 to 10 minutes.
Step 4 - Stir in the shrimp, olives and capers. Serve the soup topped with parsley, if desired.

Seafood Enchiladas

Thu, 19 May 2022 01:45:34 GMT

SEAFOOD ENCHILADAS

Ingredients

· 1 ¼ pounds fresh or frozen medium shrimp

· 8 ounces fresh or frozen halibut, cod, tilapia, or sea bass

· 5 cups water

· 2 teaspoons canola oil

· ¾ cup chopped red sweet pepper (1 medium)

· 2 fresh poblano chile peppers, stemmed, seeded, and chopped

· ½ cup chopped onion (1 medium)

· 2 cloves garlic, minced

· 8 low-carb whole wheat flour tortillas

· 4 ounces Neufchatel cheese, softened

· 1 (8 ounce) carton light sour cream

· 2 tablespoons all-purpose flour

· ¼ teaspoon salt

· ¼ teaspoon ground black pepper

· ¾ cup milk

· ½ cup thinly sliced green onions

Method

1. Thaw shrimp and halibut, if frozen. Peel and devein shrimp. Rinse shrimp and halibut; pat dry with paper towels. Preheat oven to 350 degrees F. Grease a 3-quart rectangular baking dish; set aside. In a large saucepan, bring the water to boiling. Add shrimp; cook 1 to 3 minutes or until shrimp are opaque, stirring occasionally. Rinse with cold water; drain and chop. Set aside.

2. Measure thickness of fish. Place a steamer insert in a large skillet or 4-quart Dutch oven with a tight-fitting lid. Add water to the skillet to just below the steamer insert. Bring water in skillet to boiling. Place fish in the steamer insert. Cover and steam over medium heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, adding more water as needed to maintain steam. Flake fish into bite-size pieces; set aside.

3. In a large nonstick skillet, heat oil over medium heat. Add sweet pepper, chile peppers, and onion; cook for 5 to 10 minutes or until vegetables are tender, stirring occasionally. Stir in garlic; cook 1 minute more. Remove from heat. Stir in shrimp and halibut.

4. Meanwhile, stack tortillas; wrap tightly in foil. Bake about 10 minutes or until heated through. For sauce, in a medium bowl beat cream cheese with an electric mixer on medium speed until smooth. Beat in sour cream, flour, 1/4 teaspoon salt, and black pepper. Gradually beat in milk until smooth.

5. Add 1/2 cup of the sauce to the shrimp mixture, stirring until well mixed. Divide shrimp mixture among tortillas, spooning the shrimp mixture near one side of each tortilla. Roll up tortillas. Place filled tortillas, seam sides down, in prepared baking dish. Pour the remaining sauce over tortillas.

6. Bake, covered, about 35 minutes or until heated through. Let stand for 5 minutes before serving. Sprinkle with green onions before serving.

Smoked Salmon, Avocado and Cucumber Bites

Thu, 12 May 2022 22:48:46 GMT

Smoked Salmon, Avocado and Cucumber Bites

INGREDIENTS

1 medium cucumber
1 large avocado, peeled and pit removed
1/2 tbsp lime juice
6 oz smoked salmon
chives, for garnish
black pepper, for garnish

METHOD

Slice the cucumber approximately 1/4-inch thick and lay flat on a serving plate.
Add the avocado and lime juice to a bowl and use a fork to mash until creamy.
Assemble the bites by spreading a small amount of avocado on each cucumber, then topping with a thin slice of smoked salmon.
Garnish each bite with finely chopped chives and cracked black pepper. Serve immediately.

Salmon & Avo Poke Bowl

Wed, 11 May 2022 04:23:01 GMT

Salmon and Avocado Poke Bowl

Ingredients

For The Poke

1 pound previously frozen wild salmon, skinned and cut into 3/4-inch cubes
1 medium ripe avocado, diced
½ cup thinly sliced yellow onion
½ cup thinly sliced scallion greens
½ cup chopped fresh cilantro
¼ cup tobiko (flying fish roe) or other caviar
3 tablespoons reduced-sodium tamari
2 teaspoons toasted (dark) sesame oil
½ teaspoon Sriracha

For The Brown Rice Salad

2 cups cooked short-grain brown rice, warmed
2 cups packed spicy greens, such as arugula, watercress or mizuna
2 tablespoons rice vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon Chinese-style or Dijon mustard

Method

Gently combine salmon, avocado, onion, scallion greens, cilantro, tobiko (or caviar), tamari, sesame oil and Sriracha in a medium bowl.
Combine rice and greens in a large bowl. Whisk vinegar, oil and mustard in a small bowl. Add to the rice salad and mix well. Serve the poke on the rice salad.

Za'atar Garlic Salmon

Thu, 05 May 2022 23:27:21 GMT

Za'atar Garlic Salmon

INGREDIENTS

12 baby potatoes (about 12 oz), scrubbed
2 cups grape tomatoes (about 10 oz), halved if you like
6 oz broccoli florets
3 tbsp fresh minced garlic (about 5 to 6 cloves)
Quality Extra Virgin Olive Oil
Salt and pepper
2 tsp Za'atar spice, divided, plus more for later
1 tsp coriander, divided
1 lb salmon fillet, no skin
1 lemon, juice of

METHOD

Preheat oven to 400 degrees F.
In a large bowl, add the potatoes, grape tomatoes, and broccoli. Pour 2 tablespoon extra virgin olive oil and toss. Then, add a little salt and pepper, 1 tablespoon minced garlic, 1 teaspoon za'atar spice, ½ teaspoon coriander. Toss again so that the spices are distributed to coat the vegetables. Transfer the vegetables to a large baking sheet with a rim.
Pat salmon dry. Season with salt and pepper. Drizzle just a little extra virgin olive oil. Spread the remaining garlic evenly on top. Sprinkle the remaining za'atar and coriander.
Cut seasoned salmon into 4 equal pieces, and place on the prepared baking sheet with the vegetables. Add another generous drizzle of extra virgin olive oil over the salmon and veggies, if needed.
Bake in heated oven for 15-16 minutes. Remove from heat and squeeze lemon juice on salmon. Sprinkle more za'atar all over. Enjoy with Lebanese rice and a side of your favorite salad. (See suggestions for more sides in the post above under "what to serve with za'atar garlic salmon).

Pesto Chicken Soup

Thu, 05 May 2022 01:34:28 GMT

Pesto Chicken Soup

Ingredients

2 tablespoons extra-virgin olive oil
1 cup chopped onion
2 large cloves garlic, minced
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 tablespoon chopped fresh marjoram or 1 teaspoon dried
8 cups low-sodium chicken broth
2 pounds bone-in chicken breasts, skin removed
3 cups sliced fennel
3 cups broccolini (1-inch pieces; about 1 bunch)
2 cups chopped tomatoes
1 15-ounce can cannellini beans, rinsed
1 ¼ teaspoons salt
½ teaspoon ground pepper
¼ cup prepared pesto

Directions

Heat oil in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, 2 to 3 minutes. Add oregano and marjoram; cook, stirring, for 1 minute. Add broth and chicken. Cover, increase heat to high and bring to a simmer. Uncover and cook, turning the chicken occasionally, until an instant-read thermometer inserted into the thickest part without touching bone registers 165 degrees F, 20 to 22 minutes. Skim any foam from the surface as the chicken cooks. Transfer the chicken to a clean cutting board. When cool enough to handle, remove the meat from the bones and shred.
Meanwhile, add fennel, broccolini and tomatoes to the pot; return to a simmer. Cook until the vegetables are tender, 4 to 10 minutes. Stir in the shredded chicken, beans, salt and pepper and cook until heated through, about 3 minutes more. Remove from heat and stir in pesto.

Tips

To make ahead: Cover and refrigerate, without the pesto, for up to 3 days. To serve, reheat and then stir in pesto.

One-Pan Chicken Acqua Pazza

Thu, 28 Apr 2022 01:47:29 GMT

One-Pan Chicken Acqua Pazza

INGREDIENTS

2 tbsp extra virgin olive oil
8 chicken tenderloins
1 leek, white part only, thickly sliced
1 baby fennel, trimmed, halved, cut into wedges (fronds reserved)
3 garlic cloves, crushed
3 fresh oregano sprigs, plus extra to serve
2 long red chillies, sliced
2 truss tomatoes, halved crossways
1 cup dry white wine
3 cups Massel chicken style liquid stock
2 celery stalks, thinly sliced diagonally
100g green beans, trimmed, halved
1/2 x 320g baguette, to serve

METHOD

Step 1 - Heat half the oil in a large saucepan over high heat. Cook chicken for 3 minutes each side or until browned. Transfer to a plate.
Step 2 - Heat remaining oil in the same pan over medium heat. Cook leek and fennel, stirring, for 3 minutes or until just soft. Add garlic, oregano and half of the chilli. Cook, stirring, for 1 minute or until fragrant. Add tomato. Stir to combine. Add wine. Simmer for 3 minutes or until reduced by half. Add stock and 1 cup water. Bring to a simmer. Reduce heat to medium-low. Simmer, uncovered, for 10 minutes to allow flavours to develop.
Step 3 - Return chicken to pan with celery and beans. Cook for 3 minutes or until vegetables are tender and chicken is cooked through.
Step 4 - Sprinkle with extra oregano, remaining chilli and reserved fennel fronds. Season with salt and pepper. Serve with bread.

Pumpkin Cake

Fri, 15 Apr 2022 00:45:47 GMT

Pumpkin Cake

INGREDIENTS

125g boiled pumpkin
66g white eggs
10g whey protein
7g peanut butter
7g cacao nibs

METHOD

2x 1 min in the microwave (make sure that you stop before spill out, because will start to grow)
After add more 6 min in the air fryer at 150 degrees

Mediterranean Tomato Stew with Calamari

Fri, 08 Apr 2022 00:52:34 GMT

Mediterranean Tomato stew with Calamari

Ingredients

3 garlic cloves
1 (4 oz.) red onion
2 tbsp olive oil
14 oz. (1 ² ⁄3 cups) canned whole tomatoes, peeled
2 (8 oz.) tomatoes
1 lb squid, cleaned
1 tsp fresh parsley
1 tsp fresh dill
½ tsp fresh rosemary
salt and ground black pepper to taste

Instructions

Mince the garlic and cut the onion into rings. Heat the olive oil in a saucepan over medium heat. Add the onion and garlic and cook until the onion is translucent.
Add the canned tomatoes. Fill the empty can with water and add it to the pan. Simmer for a few minutes.
Meanwhile, cut the fresh tomatoes into cubes. Slice the squid into rings. Add the squid and fresh tomatoes to the tomato sauce. Simmer for 5 minutes, or until the squid is cooked. Season with salt and pepper.
Finely chop the herbs and add them to the soup right before serving.

Tip

If you like rosemary, you can cook it in the oil with the garlic from the beginning. This will produce a more pronounced rosemary flavor.

SALT

az.training@hotmail.com (Zina Stone) — Thu, 31 Mar 2022 05:06:21 GMT

Salt. . . too much? not enough? or not the right kind?

Salt has always been a valuable commodity, traded throughout history due to its health benefits.

Salt is made up of 2 compound minerals 40% sodium 60% chloride.

Salt regulates the fluid balance in our body. It determines how much fluid we hold onto and hope much we secrete.

Salt also regulates our desire for salt. If we are low on salt we crave salty foods and if we are high on salt we tend to avoid them.

If you are craving salt your body probably needs it.

Salt and water work very closely together to generate thirst in order to retain or excrete water. When you are thirsty you are not just seeking water you are seeking osmolality.

If we are low on salt our body will retain fluid.

This is common with low blood pressure. The brain will send salt craving signals so we can retain water leading to an increase in blood pressure.

Salt is essential for our brains and body to function properly. Salt is one of the key elements that make our neurones function and communicate with each other.

Neurones communicate with each other via electricity. Salt carries a positive charge.

Salt passes through the weak section of the Blood Brain Barrier. This enables the Neurones to sensor how much salt is in our blood.

This leads us to crave salt or will send signals to the kidneys to secrete or hold onto urine.

We also have sensors all through our digestive tract that will communicate with the brain about our salt status.

People with low blood pressure, dizzy spells or lack of energy may benefit from increasing salt.

Low sodium has also been shown to cause anxiety and an inability to handle stressful situations. Sodium also offers support to our adrenals.

It’s important if we exercise to replenish our body with electrolytes (salt, magnesium and potassium).

Even at resting, we lose about 1.5 pounds of water per hour.

Diet has a huge effect on our salt levels. Processed foods generally have a very high salt level, and the combination with carbohydrates and fat is a deadly mix.

Also the combination of salty and sweet foods will make you crave more as they cancel each other out so the body has no off switch.

Carbohydrates make your body hold water. On a low carbohydrate diet, the body will excrete water and salt.

Caffeine which is a diuretic will cause the excretion of sodium.

As a rule, every coffee should be replaced with one and a half glasses of water with a sprinkle of salt.

Diet, caffeine, water intake, blood pressure and lifestyle will all determine your individual salt intake.

Daily recommendations is; 4-5grams of sodium per day.

This should work in direct correspondence to blood pressure status.

Homemade Mediterranean Seasoning Salt

az.training@hotmail.com (Zina Stone) — Thu, 31 Mar 2022 04:12:34 GMT

"Salt has always been a valuable commodity, traded throughout history due to its health benefits".

Now you can add some delicious Mediterranean flavours to your own cooking with this homemade Mediterranean seasoning salt.

INGREDIENTS

500g sea salt crystals
1 tsp dried sage
1 tsp fennel seeds
1 tsp dried rosemary
1 tsp dried thyme
1 tsp dried oregano
1 tsp peppercorns
1 tsp dried crushed chili
1 tsp dried orange peel chopped
1 tsp garlic granules

METHOD

To make the dried orange peel simply grate about ¼ of an orange on to kitchen paper and set aside above a radiator to dry out overnight. You can also use a dehydrator to speed up this process.
Mix all the ingredients together in a bowl and pack into a jar with grinding tops.
Use on salads, in dressings, on veggies and its great to add to meats and vegetables when roasting or grilling.

Mediterranean Beef Stew

Thu, 24 Mar 2022 23:19:57 GMT

Mediterranean Beef Stew

INGREDIENTS

1 kg (2.2 lbs) stewing beef (See note 1)
1 tsp sea salt
1/2 tsp freshly ground black pepper
3 tbsp olive oil (See note 2 and 3)
1 large brown/yellow onion – cut into small cubes
4 cloves garlic – roughly chopped
800 g (28 ounces) crushed tinned tomatoes
1 cup (250 ml) beef stock (See note 4)
3 tsp fresh rosemary – finely chopped finely chopped
1/4 tsp chilli flakes – optional
2 large zucchini/courgette cut into slices 1 cm (1/3″) wide
2 large red capsicum/bell peppers cut into 2 ½ cm (1”) squares
1/2 cup Kalamata olives – pitted
3 tbsp fresh parsley – roughly chopped divided
sea salt and black pepper to taste

METHOD

Cut your meat into cut into 3 ½ cm (1 ¼ " cubes) or buy pre-cut meat.
Pat the cubed meat dry with paper towels. This will help the meat to form a nice brown crust when seared.
Sprinkle the beef with salt and pepper.
Heat 2 tablespoons of oil, over high heat, in a large, heavy-based Dutch Oven or saucepan with a tight-fitting lid. The oil should not smoke. You will notice that the oil is hot and ready to use when it begins to shimmer.
Add 1/3 of the beef to the pan. Brown the meat for several minutes on all sides. See Note 5.
Remove the meat to a plate and set it aside. Repeat with the remaining beef, adding more oil if necessary.
Turn the heat down to low. Add a little extra oil if necessary.
Add the onion and cook for about 2 minutes, stirring occasionally, then add the garlic and cook a further minute and stir again to ensure the garlic doesn’t burn.
Return the cooked beef, including any juices, to the pan.
Add the tomatoes, beef stock, rosemary and chilli flakes (if using). Stir well.
Bring to a simmer, cover the pan and cook for 1 ½ – 2 hours or until the meat is almost at perfect tenderness. Stir occasionally.
Add the zucchini and capsicum, stir well and cover again. Cook for 30 minutes. Stir halfway through and add a little more water if necessary.
Add the olives and 2 tablespoons of parsley. See Note 6.
Check the seasoning, adding additional salt, pepper or chilli flakes to taste.
Turn into a serving dish or serve, family-style, at the table in the pan in which it was cooked.
Add some extra parsley just before serving.
Serve with rice, mashed potato, crusty bread or buttered noodles. See Note 7

NOTES

For long, slow cooking, choose a cut such as chuck steak or boneless shin/shank/gravy beef. Lean meats do not suit this method of cookery; they will become tough and dry.
Start cooking the beef with 2 tablespoons of oil and add extra if you need it to finish cooking the beef or when adding the onion.
The Australian tablespoon is 20 ml or 4 teaspoons. In many countries, the tablespoon is 15 ml or 3 teaspoons. Please adjust the recipe accordingly if necessary.
You can use homemade or good quality beef stock. If you don’t have beef stock, you can use chicken stock. The flavour will not be quite as robust but your dish will not taste like chicken.
It is important to not “play” with the meat. If you try to turn it too soon it will stick to the pan. It will turn easily when it has formed a brown crust. This is an exercise which requires patience. If moved too much, the meat will release its juices and steam rather than fry. Browning the beef gives the meat an appetizing colour and adds tremendous depth of flavour.
To obtain maximum flavour and freshness of the parsley, add it at the end of cooking.
For buttered noodles, boil the pasta of your choice until it is al dente, toss in a bowl with some butter, salt, pepper and chopped parsley.
Please note, the nutritional information is based on this dish serving six people. It does not include what the dish is served with. The nutritional information is an estimate only.

Choline Breakfast Skillet

Thu, 17 Mar 2022 23:05:49 GMT

Choline Breakfast Skillet

INGREDIENTS

6 large, Eggland’s Best Eggs
2 tablespoon milk
2-3 tablespoon butter
1 lb lean ground beef
½ cup chopped onion
½ cup chopped red bell pepper
2 cups chopped cauliflower florets
¼ teaspoon pepper
½ teaspoon salt
¼ teaspoon paprika
½ teaspoon garlic powder
1 cup low-fat shredded cheese

METHOD

Whisk eggs in small bowl. Add milk and set aside.
Melt 2 tbsp butter in large skillet. Add ground beef, breaking it up as it cooks. Cook for about 5-7 minutes over medium-low heat, or until cooked through. Move cooked ground beef to a plate.
Add remaining tbsp butter to skillet if needed. Add onion, pepper, cauliflower and spices. Cook for 5 minutes, or until veggies are cooked through.
Pour egg mixture over veggies and cook on medium-low heat for 3-5 minutes, until eggs are cooked through and scrambled.
Add ground beef back into skillet and top with cheese.
Optional toppings/add in’s: greens, mushrooms, avocado, oregano, parsley, cilantro, sour cream, greek yogurt, etc!

Chocolate Mousse

Thu, 10 Mar 2022 23:22:35 GMT

Chocolate Mousse

INGREDIENTS

70 ml full-fat milk
50 g Collagen Protein Powder
1 tbsp unsweetened cacao powder
10 g chia seeds
½ tsp vanilla extract
100g full fat plain Greek yoghurt
25 g raspberries

METHOD

In a medium bowl, mix together the milk, collagen protein powder, cacao powder, chia seeds and vanilla. Leave to sit at room temperature for 5 minutes, then give mixture another good stir.
Transfer mixture into a serving glass and cover with glad wrap. Refrigerate for least 1 hour.
Once mousse is set, serve topped with yoghurt and berries.

Bulletin Health Topic - Fisetin

Fri, 04 Mar 2022 00:11:20 GMT

Fisetin

Fisetin is a naturally occurring flavonoid that positively impacts our health and well being.

Flavonoids are the healthy bit of fruit and vegetables that give them their bright colours. Human cells can only grow and divide so many times. They turn senescent (zombie cells) and accumulate everywhere in the body.

Senescent cells secrete damaging substances that affect healthy surrounding cells and can disrupt stem cells. They also promote low levels of chronic inflammation.

Accumulation of the senescent cells drives ageing and all age related diseases. It’s important to clear away these senescent cells.

Senolytics are molecules the body uses to clear away the senescent cells. Fisetin is a very potent senolytic.

It clears away senescent cells without damaging healthy cells. This has many health and longevity benefits.

Fisetin is a powerful antioxidant that protects cells from free radical damage. It also preserves the bodies supply of glutathione. An important antioxidant that declines as we age. Low levels of glutathione are linked to all aged related diseases.

Fisetin has been shown to mimic calorie restriction. When we calorie restrict our body will go into survival mode and release sirtuins, the repairers of our body.

Fisetin will activate the sirtuin function in our cells. Fisetin has been shown to have anti-cancer properties. It has the ability to induce apoptosis (cell death) in cancer and help in the removal of tumour cells.

The Mayo Clinic has now engaged in a comprehensive study of the anti aging benefits of Fisetin. Fisetin other benefits is that it's contained in delicious fruit and veg. This can be a welcome relief for people who find it hard to eat sardines for breakfast.

FISETIN FOODS:

Strawberries
Apples
Mangoes
Persimmons
Kiwi fruit
Tomatoes
Onions
Cucumbers and,
Nuts

Another way that has a greater concentration of absorbable fisetin is to supplement, have a chat with Pete the next time you are in to find out where, when and how you can supplement! In the meantime, check out our amazing Fisetin rich salad recipe below! ( click on the image for the full recipe).

Fisetin Salad

Thu, 03 Mar 2022 23:19:16 GMT

Fisetin Salad

INGREDIENTS

3 cups baby spinach leaves
4 radishes sliced thinly
3 spring onions white and light green parts only, cut into thin strips
½ orange capsicum thinly sliced
½ red capsicum thinly sliced
½ cucumber thinly sliced
10 cherry tomatoes quartered
10 strawberries hulled and quartered
1 slices fresh peach skin removed and cut into
2 tablespoon each of chopped walnuts pumpkin seeds, sunflower seeds and hemp seeds
¼ cup extra virgin olive oil
2 tablespoon balsamic vinegar
1 ½ tablespoon walnut oil (if you don't have walnut oil just go without)
Juice of 1 lemon
Salt and pepper to taste

METHOD

Prepare all the fruits and vegetables. Lay them out on a large chopping board or serving plate
Sprinkle with the nuts and seeds
Mix all dressing ingredients together (EVOO, balsamic vinegar, walnut oil, lemon juice) in a glass jar and drizzle over the salad
Serve and enjoy

Sardines on toast with sweet onion and pine nut tarator

Thu, 24 Feb 2022 21:49:49 GMT

Sardines on toast with sweet onion and pine nut tarator recipe

INGREDIENTS

2 thin slices sourdough bread
For brushing: extra-virgin olive oil
4 fresh sardines, filleted and trimmed
1 tbsp olive oil
Squeeze of: lemon juice
To serve: 1 pickled garlic clove, finely sliced
To serve: dill fronds

Sweet onion

1 Spanish onion, thinly sliced
1 tbsp olive oil
1 tsp red wine vinegar
1 tsp raisins, soaked for 5 minutes in warm water and halved

Pine nut tarator

2 tbsp pine nuts
¼ garlic clove
1 tsp lemon juice
1 tsp red wine vinegar
1 tsp flat-leaf parsley, chopped
Pinch of sumac
1 tbsp extra-virgin olive oil

METHOD

To make the sweet onion, place onion, olive oil and a pinch of salt in a saucepan and cook over low heat for about 5 minutes, stirring regularly. The onion should start to wilt and soften somewhat, but still maintain a subtle bite or crunch. Transfer to a stainless-steel bowl, stir in vinegar and cover with plastic wrap. Cool to room temperature, then stir in raisins and set aside.
For the pine nut tarator, preheat oven to 180C. Spread pine nuts on an oven tray and roast for a few minutes until golden. Allow to cool, then transfer to a chopping board and chop roughly. Using a mortar and pestle, crush garlic with a pinch of salt. Add lemon juice and red wine vinegar, then let garlic “cook” for 5 minutes in the acid before adding chopped pine nuts, parsley, sumac and extra-virgin olive oil. Stir well to incorporate, then set aside.
Preheat a barbecue or char-grill pan. Cut slices of bread into fingers roughly the same width as a sardine fillet. Grill bread on both sides, then brush with a little extra-virgin olive oil and set aside.
Meanwhile, season skin-side of sardine fillets with salt and freshly ground black pepper. Heat a non-stick frying pan over low heat, add olive oil and gently fry fillets, skin-side down, for about 1 minute until just cooked through. Remove fillets from pan and season with a squeeze of lemon juice.
Place a tablespoon of sweet onion on each toast finger and spread it right to the edges. Top with a sardine fillet, skin-side up, followed by a generous teaspoon of pine nut tarator. Scatter with pickled garlic slices and dill and eat immediately.

Poke Bowl

Thu, 17 Feb 2022 21:44:21 GMT

Poke Bowl Recipe

INGREDIENTS

1 lb sushi-grade ahi tuna
2 tbsp soy sauce
1 tbsp sesame oil
1 tbsp rice vinegar
1 tsp honey
1/4 cup light mayo
1 tsp sriracha
4 cups cooked brown rice
1 cup diced cucumber
1/2 cup shredded carrots
1/2 cup shelled edamame
2 large avocados, peeled and sliced
1 tbsp black sesame seeds
1 tsp green onion

METHOD

Use a sharp knife to cut tuna into a dice. Add tuna, soy sauce, sesame oil, rice vinegar, and honey to a medium bowl. Toss to combine. Let the tuna sit while you prepare the rest of the ingredients.
Add mayo and sriracha to a bowl. Stir to combine. Season with salt and pepper. Soon into a zip lock bag. Cut the tip off.
Divide cooked rice between four bowls. Spoon tuna on one part of the rice. Surround with a pile of the cucumber, edamame, and carrot. Spread half of an avocado on top of the bowl. Drizzle the spicy mayo over the bowl. Sprinkle with green onion and sesame seeds.

Alcohol & Sleep

Thu, 17 Feb 2022 03:36:03 GMT

Bulletin Health Topic - 112

Alcohol is a sedative that many people take to enable them to fall asleep quicker. The problem is it has a major impact on the quality of our sleep. Alcohol will make you lose consciousness quicker, but we shouldn’t confuse consciousness with sleep. Losing consciousness from alcohol is like being knocked out. You don't get the restorative nature of sleeping.

There are many physiological affects of consuming alcohol before sleep.

resting heart rate goes up
compressed heart rate variability
respiratory breathing rate increases
body temperature increases

For restorative sleep, we need our heart rate and body temperature to decrease.

Alcohol blocks our R.E.M sleep cycle, so you end up with a night of light sleep. This is due to a by-product made from an alcohol called aldehydes.

Aldehydes will block the brains ability to generate R.E.M sleep. We end up waking many times throughout the night, often so brief we don't remember.

Sleep is critical to the function of the brain's waste removal system (Glymphatic system), the deeper the sleep the better.

It’s when we have disrupted sleep that beta analyoid plaque builds in the brain. This can lead to Alzheimers and premature aging.

A single drink 4- 5hrs before bedtime seems to have minimal effect.

It’s when we have 2-3 drinks close to bedtime things start to decline.

Egyptian Hummus

Thu, 10 Feb 2022 22:46:18 GMT

Egyptian Hummus

INGREDIENTS

1.5 cups chickpeas (15 oz can), drained and rinsed
1/4 cup extra virgin olive oil
1/2 cup tahini
1/2 cup wine red wine vinegar
2 tbsp fresh parsley
2 tbsp fresh mint
1/4 cup shelled pistachios, raw
1/4 cup shelled walnuts, raw
1/4 cup almonds, raw
1/4 cup hazelnuts, raw
1/8 tsp thyme
1/8 tsp caraway seeds
1/4 tsp coriander seeds
Salt, to taste
1/2 cup black or green olives, pitted or with pits
1 preserved lemon, chopped into pieces (optional) or a squeeze of lemon juice

METHOD

Mash the chickpeas with a fork or potato masher.
Stir together the olive oil, red wine vinegar and tahini and then mix in with the chickpeas.
Toast all of the nuts in a skillet on medium heat. Stir often, careful not to burn. Should take about 5 minutes. Remove from heat.
Finely chop parsley and mint in a food processor and then add the nuts and coarsely chop the nuts. Add herbs and nuts to chickpea mixture.
Mix the remaining spices into the chickpeas. Top the hummus with olives and either chopped, preserved lemons or a good squeeze of lemon juice.

Spermidine-rich Stew

Thu, 03 Feb 2022 22:58:35 GMT

Spermidine-rich Stew

INGREDIENTS

100 g of broccoli
100 g mushrooms
300 g of canned beans (soybeans, small white beans, quail beans)
100 g peas (tin or frozen)
150 g of potatoes
1 bar of celery
2 big carrots
50 g coarse spelt flour
½ onion
1 clove of garlic
1 bay leaf
Salt + pepper + spices + lemon zest + a dash of vinegar
2 tbsp oil
1 small piece of butter (1 tbsp), 1 tbsp flour (roux)

METHOD

Peel the carrots and potatoes and cut into pieces about ½ cm thick. Wash the broccoli and cut it into mouth-friendly pieces. Clean the mushrooms and cut into mouth-friendly pieces. Finely chop the onion and celery. Wash the soybeans, quail beans, canned small white beans from the tin in the strainer. Chop the garlic.
Sauté onions in a large pot of oil together with celery and mushrooms. Add garlic and fry for a short time. Deglaze with 1 liter of broth. Add potatoes, broccoli, carrots, peas, beans and coarse spelt flour. Season with 1 bay leaf, salt, pepper and spices (for example some marjoram, parsley, rosemary, thyme, lovage and simmer for 20 minutes.) Season with a dash of vinegar and lemon peel.
For the roux, melt 1 tbsp butter in a saucepan, add 1 tbsp flour and stir until lightly brown. Then (while stirring!) douse with broth so that no lumps arise. If this happens, pass through a sieve before adding to the stew. Bring the stew to a boil again with good stirring.

Keto Chocolate Mousse

Thu, 27 Jan 2022 22:06:38 GMT

Keto Chocolate Mousse

INGREDIENTS

1 Cup Heavy Whipping Cream
¼ Cup Unsweetened cocoa powder, sifted
¼ Cup Powdered Sweetener (Powdered Monk Fruit Sweetener)
1 teaspoon Vanilla extract
¼ teaspoon kosher salt

METHOD

Whisk the cream to stiff peaks using. Add in the cocoa powder, sweetener, vanilla and salt and whisk until all ingredients are just combined. Makes 4 servings

Mediterranean Roast Vegetables

Thu, 20 Jan 2022 23:10:27 GMT

Mediterranean Roast Vegetables

INGREDIENTS

1 Butternut pumpkin , halved, seeded, peeled, thickly sliced
2 red onions, cut into wedges
1 red capsicum, halved, seeded, thickly sliced lengthways
200g green olives
3 sprigs fresh rosemary
Olive oil spray
100g blue cheese, crumbled

METHOD

Step 1 - Preheat oven to 200°C. Place the pumpkin, onion, capsicum, olives and rosemary in a roasting pan. Spray with oil. Season with salt and pepper. Roast for 35 minutes or until vegetables are tender and just starting to brown.
Step 2 - Sprinkle the blue cheese over the vegetables. Roast for a further 3 minutes or until the blue cheese melts.

Turkey Bolognese

Thu, 13 Jan 2022 19:10:03 GMT

Turkey Bolognese

INGREDIENTS

½ tbsp olive oil
¼ onion, finely chopped
150g turkey mince
60g mushrooms
½ x 400g tin chopped tomatoes
100ml vegetable stock
½ tbsp tomato puree (paste)
½ tsp dried oregano
15g parmesan cheese, grated
½ courgette (zucchini), spiralised

METHOD

Heat oil in a pan over medium heat and saute onions and mushrooms for 5 minutes, until onion is translucent and soft.
Add turkey mince and fry off for 4-5 minutes until browned. Add the tinned tomatoes, water, tomato puree/paste, stock cube and oregano – stir through and simmer for 5-10 minutes, stirring regularly. Taste and adjust seasoning.
Arrange spiralised courgette/zucchini on your plate, top with bolognese and parmesan.

Tips:

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
Freeze for up to 2 months. Defrost and reheat before serving.
Batch cook and freeze in portions for a convenient meal.

Notes :

If you prefer, stir the courgette/zucchini into the bolognese for 30-60 seconds at the end to cook through.
Bolognese is a great way to use up vege that are looking a little worse for wear – add spinach, carrot, celery, red peppers/capsicum, green beans, or pretty much anything you’ve got leftover in the crisper drawer.

Bulletin 104 Health Topic

Thu, 06 Jan 2022 04:58:25 GMT

BRAIN REPAIR

The brain has its own waste removal system which is similar to the bodies lymphatic system called the Glymphatic system.

When we fall into a deep sleep, the hippocampus part of the brain will shrink by 200%. This leaves room for cerebral spinal fluid to wash beta-amyloid and other metabolic waste out of the brain.

This happens during the deep non rem sleep cycle which is the early stage of sleeping. It’s important not to wake up or disrupt this process as it will affect how much fluid is released into the brain cavity.

The Glymphatic system operates most efficiently when the body is horizontal. Falling asleep or dozing off upright will severely limit the release of spinal fluid.

For optimal results sleeping on your side with legs slightly raised will increase the Glymphatic wash process.

Zone 2 training, where you are training at a low-level heart rate (being able to talk but not sing) has also been shown to support the Glymphatic system.

This can be done on a stationary bike or cross-trainer for 45mins to an hour, 3 times per week.

You will also get the added benefit of making your mitochondria more efficient in utilising fat oxidisation for energy.

Each night if you are not getting enough sleep the waste product (beta-amyloid) accumulates, leading over time the risk of Alzheimer’s Disease.

Freedom Recipe 107

Thu, 06 Jan 2022 01:08:00 GMT

Pan-Roasted Chicken with Harissa Chickpeas

INGREDIENTS

1 tablespoon olive oil
8 skin-on, bone-in chicken thighs (about 3 lb.)
Kosher salt and freshly ground black pepper
1 small onion, finely chopped
2 cloves garlic, finely chopped
2 tablespoons tomato paste
2 15-oz. cans chickpeas, rinsed
¼ cup harissa paste
½ cup low-sodium chicken broth
¼ cup chopped fresh flat-leaf parsley
Lemon wedges, for serving

METHOD

Step 1 - Preheat oven to 425°. Heat oil in a large ovenproof skillet over medium-high heat. Season chicken with salt and pepper. Working in 2 batches, cook until browned, about 5 minutes per side; transfer to a plate.
Step 2 -Pour off all but 1 Tbsp. drippings from pan. Add onion and garlic; cook, stirring often, until softened, about 3 minutes. Add tomato paste and cook, stirring, until beginning to darken, about 1 minute. Add chickpeas, harissa, and broth; bring to a simmer.
Step 3 - Nestle chicken, skin side up, in chickpeas; transfer skillet to oven. Roast until chicken is cooked through, 20–25 minutes. Top with parsley and serve with lemon wedges for squeezing over.

BULLETIN HEALTH TOPIC 106

Wed, 05 Jan 2022 02:58:24 GMT

SIRTUINS & LONGEVITY

Sirtuins are the bodies mechanics. They are enzymes that are released to go around and repair the body.

They prevent cell death, boost mitochondria and repair our DNA.

They protect us from age-related diseases such as cancer, Alzheimer’s, osteoporosis, and inflammation.

As we get older our sirtuins decrease and become less efficient. This is thought to be one of the primary reasons that we age.

Young people who have an abundance of healthy Sirtuins rarely suffer these age-related diseases. But there is a way we can support the efficiency of our sirtuins and delay the onset of aging.

Sirtuins can only function in the presence of Nicotinamide Adenine Dinucleotide (NAD+).

NAD+ is like the fuel for sirtuins.

The more NAD+ our body can produce the better our sirtuins can work the healthier we will be.

Exercise is one of the best ways to increase NAD+.

Also putting your body under a physical stress like fasting, calorie restriction, cold or hot exposure. These are excellent tools we have to increase NAD+

There are foods that we can consume to increase NAD+.

Whole grains (B3), oily fish, Yeast, green vegetables and mushrooms.

Many people use supplements.

Nicotinamide Mononucleotide (NMN) is the precursor to NAD+.

NMN converts into NAD+ which will then fuel the Sirtuins.

There have been studies showing great results from people using 1gram of NMN mixed with yoghurt or olive oil taken first thing in the morning.

Not only is this metabolically increasing sirtuins, people are also expecting an increase in mental focus and energy.

NMN > NAD+ = Sirtuin increase = Longevity

Achilles Tendon

Mon, 13 Dec 2021 00:48:23 GMT

Freedom Health Topic

The Achilles Tendon

The Achilles tendon is the thick cord like tendon that is located at the back of your leg attaching your calf muscle to your heel. It is the bodies largest and strongest tendon that helps you walk, run and stand on your tiptoes.

As we age the Achilles tendon can stiffen and become less flexible. This can lead to straining or can even cause a rupture.

Achilles Tendinopathy (strain) generally occurs from overuse, runners especially.

Not warming up, training on hard surfaces, having tight calf muscles, increasing workload, wearing old or unsupportive shoes can all contribute to causing a strain.

After straining the Achilles, people will feel localised pain when walking with heat and redness in the inflamed area.

There are 3 types of Achilles tendinopathy

Mild - pain when walking

Moderate - swelling sometimes with a lump

Severe - very painful sometimes leading to rupture.

Rest and ice packs (R.I.C.E) will help, but this injury is very reoccurring.

PREVENTION

Stretch - Stretch - Stretch
Calf & foot exercises
Avoid a dramatic increase in training load
Wear correct supportive shoes (when required)
Keep the body in balance
Maintain a healthy weight

All tendons in general don't like shock or "random" training. Aim to progressively load calf exercises including, but not limited to; small hops, single leg jumps, skipping and calf raises. You may be surprised how you can stay injury free by just doing a couple of 1%er's each day.

Mediterranean Lamb Wraps

Sat, 03 Jul 2021 02:07:37 GMT

INGREDIENTS

1 tbsp olive oil
1 red onion, finely sliced
1 clove garlic, finely chopped
300g cooked roast lamb, shredded
2 tsp dried mixed herbs
4 tortilla wraps
335g salad
12 cherry tomatoes, chopped
½ cucumber, chopped
230g tzatziki

METHOD

Heat the oil in a large frying pan and sauté the onion and garlic for 5 minutes until soft. Add the lamb and ½ the dried herbs, and stir-fry for 2 minutes, until warmed through.
Heat the oil in a large frying pan and sauté the onion and garlic for 5 minutes until soft. Add the lamb and ½ the dried herbs, and stir-fry for 2 minutes, until warmed through.

Freedom Adventure 1

Tue, 18 May 2021 03:24:01 GMT

Mt Remarkable

One day, Pete had an idea: to incorporate travel with the Freedom Fitness clients and venture to a remote part of South Australia to climb a mountain.

After discussing the idea with the Freedom staff, Freedom Adventure was born with Mt Remarkable being the first of the many adventures to be conquered.

A date was chosen and in no time all the seats were taken up by enthusiastic clients.

With a fresh cup of coffee and one of Silvia’s zucchini slices for breakfast everyone was ready to start the adventure.

The journey took 3.5hrs which included a pit stop in Dublin for Stephanie to administer some emergency acupuncture for Shane’s sinuses. There was plenty of laughter on the trip and with DJ Steph on Spotify everyone had fun.

Standing at the foot of Mt Remarkable with backpacks full of supplies, the Freedom Adventure team were ready to go.

Zina led the way to the summit. Stopping every few km's for hydration we all breathed in the most spectacular views and embraced the serenity of the remote Australian outback and each others company. With a good rhythm and smooth walk everyone made it to the top.

We regrouped for a well deserved rest. A good time to recharge and reflect on the walk and on life itself.

With Stephanie leading the way, Zina in the middle and Pete at the end, everyone tackled the descent.

The rocky trail back was challenging as everyone was getting tired from a long but most enjoyable adventure.

As we reached the bottom of the mountain, Stephanie organised a picturesque spot under a tree ready for the yoga class. With Mt Remarkable as a backdrop and some meditative yoga everyone had time to reflect and stretch into a peaceful state. It was a beautiful and relaxing session in an amazing setting.

With an abundance of catered food Zina made sure everyone was well fed. Then it was time for the bus trip home.

The drive back was relaxing, with everyone exhausted and sharing their experiences.

Danny had taken over entertainment and with a stopover in Pt Wakefield for petrol and some of Tracy’s home-cooked treats we were back in the city by 6pm.

Finally it was time to go home and cherish the beautiful experience we all had.

Stay tuned for the next trip, this won’t be the last.

A note from Lizzie

Fri, 02 Apr 2021 06:28:37 GMT

Liz Lampard

After many years at various gyms I have finally settled on Freedom Fitness and have regularly attended for the last five years. The gym opens early which suits my needs. Although compact, the gym has the range of equipment that enables me to vary my program for aerobic workouts, with any combination of bike, treadmill, rowing, swimming and cross training to anaerobic, with supported and/or free weights as desired.

The staff are dedicated, helpful and passionate about health and fitness and impart their knowledge and skills with enthusiasm, drive and generosity. They are refreshingly, authentic!

The clientele is a delightful mix of mature, multinational, multigendered, dedicated followers of fitness! The rigorous activity in the morning is blended with humour and friendly banter which is both engaging and encouraging. I find it heart-warming and comforting that so many people do wake up with good cheer and dedication to the hard work of becoming and being fit and healthy.

Freedom Fitness is where I find my tribe. I recommend it for anyone keen to succeed in improving and maintaining their fitness.

Liz

My Story

Fri, 02 Apr 2021 06:22:30 GMT

Jake McCann - My Story

Finishing high school at a healthy weight of 88kg, I ventured into the world of insurance at the age of 18, and with the role, came benefits, including the “10kg curse”. By the end of my first 6 months in the role, I was already 98kg. Luxurious eating continued at a barnstorming pace and by my 21st birthday, I caved in floors at 126kg. Damn you *insert popular fast-food chicken outlet*!

With pride at stake (whatever remained), I joined a franchise gym next to the office. That endeavor ended not long after. Running on a treadmill hurt and I had no clue as to what to do with the various other machines. Being shy also meant I didn’t ask a professional for any help. Membership canceled.

I then proceeded to change my diet. Less junk, more measured meals. Home brand instant oats for only $2 – woohoo. Between my 21st Birthday in September 2015 and August 2017, I was able to cut down 10kg in this fashion; but still struggled with most forms of exercise, let alone getting a restful sleep each night.

I proposed to my girlfriend in March 2017 and due to be married on November 3rd, 2018. 116kg was not good enough and I vowed I would be under 100kg come that day. More was required than just a change in diet. Goal and deadline set.

Giving a gym another go was daunting. I may have been lighter, but I was sure to make a fool of myself as I attempted to run and lift. Step 1: research. Looking up the Freedom Fitness website, I got to know Peter and the other staff through their profiles on the website. Step 2: approach Peter and plead for help.

“Help, I am fat, I hate how I look, and I am too shy and ignorant to know how to fix it”. I must have made a good first impression when I met Pete…

Within 5 minutes, I was signed up for Freedom Fitness; and the next day I was in the gym with Pete, going through the functions of each machine, putting together a workout plan/routine.

Two days a week turned into three; and then four, and now five. 10 minutes walking on a treadmill turned into 10-minute jogs, and now 30 minute jogs for fun. Three standalone pushups turned into ten, and now 3 sets of 10 in amongst full routines.

Once attending Freedom Fitness on a regular basis, the greatest obstacle I faced was the extent of my own willpower. I cannot run another minute. I cannot do another set. That isn’t freedom; but rather prison bars put up in an attempt to return to the old Jake. Pete and the team instill the kind of Freedom everyone needs; the ability to live and live well.

Over the last 12 months, with the fervent support of the wise wizard Peter and the forever charismatic Zina, I have drastically improved not only my physical appearance

and aptitude; but also my emotional and mental state. Their wholehearted methods of coaching will exceed any expectation; and I guarantee you will walk away with a new view of the world and your life; a healthier life.

In 12 months, I have dropped 20kg, to now weigh in at 96kg. With continued support, I have no doubt these numbers will continue to improve – 90kg by the wedding doesn’t seem so far fetched…

My experience has been fantastic. I approached Freedom Fitness knowing I needed to change my life around, for me, and my fiancée. Through sweat covered eyes, the Freedom team has never let me take my eye off the prize; each stride along this journey taken with their genuine support and supervision.

To say I recommend the services offered by Pete and the team is an understatement. To me, I will be forever humbled by the ability to move around with ease I thought lost. My freedom has been restored; and at the very least I can now run around to tell everyone just that.

Join me and the team as soon as you have the chance – freedom is just one visit away

Freiya's Health & Fitness Journey

Fri, 02 Apr 2021 06:14:26 GMT

FREIYA REEF

I spent my early 20s struggling with chronic back pain, which limited many aspects of my life. Most days it was manageable but even on the good days I would have to be cautious about how I chose to spend my time.

The low seats in the cinema aggravated my back so I couldn’t go to the movies; I could drive but if I sat in the car for too long I’d struggle to get out and walk afterwards; I could walk long distances but once my back tired out I’d struggle to move again after I had stopped. Even sleeping was difficult- on a bad night I’d have to wake up and move my bedding every time I needed to change positions, because it was too painful to move underneath my quilt. I often struggled to lie flat so sometimes had to sleep with pillows under my knees to stop the pain getting too intense.

I went to many different physios, osteopaths, doctors, etc. but nothing really seemed to work. I did back care yoga where I was half the age of the rest of the group but still had to have some of the movements modified because I just couldn’t manage them. I remember crying during that first yoga class and having to go for a walk afterwards before I could fold myself back into the car.

I had to get a friend to take the bus into town once to drive my car home from a physio appointment because I didn’t think I would be strong enough to put the clutch in. My friends got used to me bailing on activities because I didn’t think I’d be up to it, or taking myself off to do some stretching in a quiet corner if I’d managed to make it out.

I really struggled to talk about it too, it was embarrassing and uncomfortable, and since nothing seemed to make any difference I had given up on going to specialists. Fortunately, one of my housemates got sick of me limping around the house and made me book in to see a physio who specialised in pain.

Dave Moen of Form Physiotherapy helped me to learn about pain and the relationship that it had with my body. I learnt about what my body was capable of and how to move past my mental barriers and challenge myself physically. After a while I was ready to face the world and joined Freedom Fitness.

In the beginning I stuck to a program that Pete put together for me after consulting with Dave. This was a really fun way for me to start exploring more of what my body could do and I got a real kick out of it, but soon I was ready for more and that’s where Stephanie took over! Initially I started off with Steph writing programs for me and keeping an eye on me to make sure that I was doing things properly and not skipping reps (which I would never do- don’t listen to her!) Once I was feeling more confident with that I progressed to PT sessions with Steph who could push me harder than I could possibly push myself, and absolutely demolishing those old ideas that I had about my body and what it was capable of doing. Stephanie enabled me to access a strength in my body that I had no idea existed. Now I work with Zina and that has come with a whole bunch of new challenges as I incorporate more cardio (and coordination!) and don’t get to stop until I’m so puffed I can’t even talk- no mean feat!

When Dave the physio first encouraged me to join a gym I was really reluctant. I couldn’t see the appeal of working out in public and I had an image of gyms in my head that was not at all positive. But Dave recommended Freedom Fitness anyway, saying that it was a friendly place and not filled with intimidating people in lycra! I’m so glad he did! Freedom has been a place where I’ve been able to make friends, enjoy myself and learn more about the strength of my body than I ever thought possible!

I moved house a little while ago and briefly changed gyms to one that was more convenient, but nothing felt the same and I soon decided that the relaxed friendliness of Freedom was worth the extra time in the car each day. If you had told me three years ago that I’d be working out multiple times a week, that I did boot camp and saw a PT regularly, I’d probably have laughed in your face and then felt really sad, because I’d come pretty close to accepting that the pain was going to be an ongoing part of my life but I certainly wasn’t happy about it!

Fortunately, I’ve had an opportunity to carve out a different path and learn new and exciting ways to push my boundaries and strengthen myself both mentally and physically. The people here at Freedom Fitness have been a huge part of that, encouraging and supporting me all the way. What a bunch of legends!

It’s been an amazing journey for me, and I look forward to continuing on to the next challenge- which, knowing Zina, will probably have an animal name and require much more coordination than I am generally capable of… But I’m nailing the inchworms now, so she can bring it on!

CHOLESTEROL

Tue, 23 Feb 2021 02:34:13 GMT

Does food really affect cholesterol?

Cholesterol is a waxy, fat-like substance that is naturally made by our liver. It's essential for life and we would not survive without it.

Every cell in our body contains cholesterol. It contributes to the cell membrane structure and also produces vitamin D and our other hormones.

The body constantly regulates how much cholesterol is in the blood.

It does this by controlling production. If we eat cholesterol-rich food the body will make less to compensate. The same goes for if we are not eating cholesterol-rich foods the body will make more.

Because of the body's ability to regulate and control blood cholesterol levels food will have very little effect in raising cholesterol for most people.

In some people due to their genetics, high cholesterol foods will raise blood cholesterol levels. To compensate for this the body will produce a high amount of HDL which shuttles the excess cholesterol back to the liver, reducing the risk of heart disease.

Studies have shown that cholesterol-rich foods such as eggs have no effect on heart disease. In fact, the health benefits of eating eggs have been shown to reduce heart disease.

Most high cholesterol foods are also the most nutritionally dense. Foods such as grass-fed beef, eggs, fat-free dairy products, shellfish, sardines, and liver.

High cholesterol can be lowered by simple lifestyle changes such as;

Weight reduction and exercise
Eating soluble fibre like; beans, legumes, whole grains, apples, and citrus
Increase your vegetable intake
Increase your unsaturated fats such as; avocados, olives, fatty fish, and nuts.
Avoiding trans fats and sugars
Drink green tea
Follow a Mediterranean diet

Facts About Fasting

Tue, 23 Feb 2021 01:42:36 GMT

Spinach Salad With Roasted Sweet Potatoes, White Beans & Basil

Tue, 23 Feb 2021 00:06:00 GMT

Spinach Salad With Roasted Sweet Potatoes, White Beans & Basil Nice fresh salad to enjoy in the warmer weather. You can enjoy it as a main or as a side dish. Bon Appetit!! INGREDIENTS 1 sweet potato (12 ounces), peeled and diced (1/2-inch) 5 tablespoons extra-virgin olive oil, divided ½ teaspoon ground pepper, divided ¼ … Spinach Salad With Roasted Sweet Potatoes, White Beans & Basil Read More »

Speedy Chinese Salmon Stir-fry

Thu, 05 Nov 2020 22:32:00 GMT

Speedy Chinese Salmon Stir-fry This salmon is so good that when we do cook it at home we like to keep things simple and add just a handful of other ingredients to complement the salmon. Bon Appetit! INGREDIENTS: 1tbsp coconut or virgin canola oil 1cm root ginger, peeled and finely chopped … Speedy Chinese Salmon Stir-fry Read More »

Mediterranean Tuna Steaks

Thu, 29 Oct 2020 21:10:00 GMT

Mediterranean Tuna Steaks Flavorsome tuna steaks are best enjoyed griddled or pan-fried with fresh salad. Bon appetite! Ingredients 2 ½ lb fresh asparagus spears, trimmed 2 medium tomatoes, chopped (1 1/2 cups) 1/2 cup crumbled reduced-fat feta cheese (2 oz) 1/4 cup chopped kalamata or ripe olives 1/3 cup chopped fresh … Mediterranean Tuna Steaks Read More »

Shakshuka

Thu, 22 Oct 2020 21:04:00 GMT

Shakshuka Easy shakshuka made with eggs that are gently poached in a simmering mixture of tomatoes, bell peppers, onions, and garlic. A few warm spices and some fresh herbs complete this satisfying one-skillet dish! Bon Appetit! INGREDIENTS: Extra virgin olive oil 1 large yellow onion, chopped 2 green peppers, chopped 2 garlic cloves, peeled, chopped … Shakshuka Read More »

Veggie Boost With Grilled Beef-Mushroom Burger

Thu, 15 Oct 2020 04:12:00 GMT

Veggie Boost With Grilled Beef-Mushroom Burger Blending finely chopped mushrooms with ground beef adds great flavor, moisture, and even fiber to these no-bun burgers. The garlicky cucumber-yogurt sauce is a tasty Middle Eastern–inspired alternative to standard ketchup and mustard. Served with a juicy slice of fresh tomato and crisp butter lettuce, these burgers are … Veggie Boost With Grilled Beef-Mushroom Burger Read More »

Freedom Bulletin 44

Thu, 15 Oct 2020 03:52:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 44, follow each of the links to … Freedom Bulletin 44 Read More »

Mediterranean Octopus Salad With Grilled Tomatoes

Thu, 08 Oct 2020 21:13:00 GMT

Mediterranean octopus salad with grilled tomatoes An octopus salad is a flavorful option for the hottest days. Bon Appetit! INGREDIENTS: 4 large egg tomatoes (360g), halved 1 tablespoon fresh thyme leaves 2 tablespoon olive oil 1 kilogram cleaned baby octopus 270 gram jar char-grilled red capsicum, drained, sliced thinly 1 medium … Mediterranean Octopus Salad With Grilled Tomatoes Read More »

Freedom Bulletin 43

Mon, 28 Sep 2020 03:41:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 43, follow each of the links to … Freedom Bulletin 43 Read More »

Cilantro Lime Chicken

Thu, 24 Sep 2020 07:51:00 GMT

Cilantro Lime Chicken This bold, saucy cilantro lime chicken takes on a delicious Mediterranean twist with a special spice mixture and a zesty, garlicy sauce. Word to the wise, make every use of the tasty sauce! Bon Appetit! Ingredients: 8chicken thighs, bone in, skin on Extra Virgin Olive Oil 6garlic cloves, roughly … Cilantro Lime Chicken Read More »

Freedom Bulletin 42

Sun, 20 Sep 2020 23:50:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 42, follow each of the links to … Freedom Bulletin 42 Read More »

Kale and Chickpea Grain Bowl With Avocado Dressing

Thu, 17 Sep 2020 23:35:00 GMT

Kale and Chickpea Grain Bowl With Avocado Dressing This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale, and a vibrant avocado dressing. These bowls would also be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed. Bon Appetit! … Kale and Chickpea Grain Bowl With Avocado Dressing Read More »

Freedom Bulletin 41

Sat, 12 Sep 2020 02:59:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 41, follow each of the links to … Freedom Bulletin 41 Read More »

Greek Cauliflower Rice Bowls With Grilled Chicken

Fri, 11 Sep 2020 00:13:00 GMT

Greek Cauliflower Rice Bowls With Grilled Chicken These healthy Mediterranean cauliflower rice bowls topped with feta, olives, veggies, and grilled chicken are delicious. A perfect meal as the weather warms up! Bon Appetit! INGREDIENTS 6 tablespoons plus 1 teaspoon extra-virgin olive oil, divided 4 cups cauliflower rice ⅓ cup chopped red onion … Greek Cauliflower Rice Bowls With Grilled Chicken Read More »

Freedom Bulletin 40

Fri, 04 Sep 2020 06:10:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 40, follow each of the links to … Freedom Bulletin 40 Read More »

Paprika Lamb Loin Chops With Chickpea Salad

Thu, 03 Sep 2020 10:59:00 GMT

Paprika Lamb Loin Chops with Chickpea Salad A simple dish full flavor. Bon Appetit! INGREDIENTS 8 lamb loin chops 2 tsp smoked paprika 2 cloves garlic, chopped 2 tbsp olive oil 400g tin chickpeas, rinsed and drained 1 cup flat-leaf parsley leaves, firmly packed ¼ cup pitted green olives, roughly chopped 2 … Paprika Lamb Loin Chops With Chickpea Salad Read More »

Freedom Bulletin 39

Mon, 31 Aug 2020 00:15:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 39, follow each of the links to … Freedom Bulletin 39 Read More »

Spanish Garlic Shrimp

Fri, 28 Aug 2020 02:05:00 GMT

Spanish Garlic Shrimp A simple and delicious dish that is perfect for casual entertaining. Bon Appetit! INGREDIENTS: 1/3 cup olive oil 4 cloves garlic, finely chopped ¼ teaspoon chili flakes 1 pound large shrimp, peeled and deveined 1 teaspoon sweet Spanish paprika ¼ teaspoon kosher salt 1/8 teaspoon pepper 2 tablespoons dry sherry … Spanish Garlic Shrimp Read More »

Freedom Bulletin 38

Thu, 20 Aug 2020 23:22:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 38, follow each of the links to … Freedom Bulletin 38 Read More »

Eggplant Rollatini

Thu, 20 Aug 2020 22:11:00 GMT

Eggplant Rollatini It takes a few simple steps to make for the perfect vegetarian meal or side next to your favorite protein. Bon Appetit! INGREDIENTS 2 eggplants Salt Extra virgin olive oil 2 cups Store-bought Marinara sauce For filling 2 eggs beaten 1 cup part-skim ricotta cheese 1/2 cup part-skim shredded Mozzarella more for later 3 tbsp grated Parmesan 2 tbsp basil pesto homemade or store-bought, … Eggplant Rollatini Read More »

Facts About Fasting

Sun, 16 Aug 2020 23:53:00 GMT

Should we fast? Shoulder we go through all the hunger pains and stresses, deprive ourselves of food and our life source? The answer is yes yes yes…. But hold on, how long should we fast for, 12, 24, or 36 hrs? Is it just a case of restricting our daily calories or do we just … Facts About Fasting Read More »

Freedom Bulletin 37

Fri, 14 Aug 2020 03:31:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 37, follow each of the links to … Freedom Bulletin 37 Read More »

Vegetarian Stuffed Eggplant

Thu, 13 Aug 2020 22:05:00 GMT

Vegetarian Stuffed Eggplant Great as a vegetarian main or as a side next to your favorite protein. Bon Appetit! INGREDIENTS 2 large eggplants Kosher salt Extra virgin olive oil For spice mixture: 3/4 tsp allspice ¾ tsp coriander ½ tsp paprika ½ tsp ground cinnamon For the Filling: 1 cup dry couscous 1 cup canned or cooked chickpeas drained 1 Roma … Vegetarian Stuffed Eggplant Read More »

Sugar

Sun, 09 Aug 2020 22:36:00 GMT

The Good….. Glucose The Bad….. Fructose The ugly….. Sucrose Glucose is essential for life, it is the fuel for every living cell. Sucrose is a toxin, which in excess will lead to all metabolic diseases. One gives us life, the other takes it away. Let’s dive … Sugar Read More »

Freedom Bulletin 36

Thu, 06 Aug 2020 23:49:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 36, follow each of the links to … Freedom Bulletin 36 Read More »

Mussels with tomatoes & chilli

Thu, 06 Aug 2020 23:07:00 GMT

Mussels with tomatoes & chilli This spicy seafood recipe will warm you up this winter. Bon appetit! Ingredients 2 ripe tomatoes 2 tbsp olive oil 1 garlic clove, finely chopped 1 shallot, finely chopped 1 red or green chilli, deseeded and finely … Mussels with tomatoes & chilli Read More »

Sleep

Mon, 03 Aug 2020 00:22:00 GMT

A lack of sleep is one of the most significant lifestyle factors that determines your risk of Alzheimer’s. The brain has its own waste removal system which is similar to the body’s lymphatic system called the Glymphatic system. When we fall into a deep sleep, the hippocampus part of the brain will shrink by … Sleep Read More »

Freedom Bulletin 35

Fri, 31 Jul 2020 00:54:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 35, follow each of the links to … Freedom Bulletin 35 Read More »

Salmon Souvlaki Bowls

Thu, 30 Jul 2020 22:21:00 GMT

Salmon Souvlaki Bowls This bowl is healthy, simple, easy, and delicious that will warm you up in this cold weather. Bon Appetit! Ingredients 1 pound fresh salmon cut into 4 pieces 6 tablespoons lemon juice 3 tablespoon olive oil 2 tablespoons balsamic vinegar 1 tablespoon smoked paprika or regular paprika 1 tablespoon … Salmon Souvlaki Bowls Read More »

Zone 2 Training

Mon, 27 Jul 2020 00:28:00 GMT

Lose weight without vigorous exercise Sounds too good to be true. But there is a way and it’s not by vigorous exercise. In fact, quite the opposite. It’s by reprogramming your mitochondria to utilise fat for energy. To achieve this we need to adopt zone 2 training 3 times per week. Zone 2 training … Zone 2 Training Read More »

Freedom Bulletin 34

Sat, 25 Jul 2020 06:18:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 34, follow each of the links to … Freedom Bulletin 34 Read More »

Freedom Bulletin 33

Sat, 25 Jul 2020 06:00:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 33, follow each of the links to … Freedom Bulletin 33 Read More »

Freedom Bulletin 32

Sat, 25 Jul 2020 05:53:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 32, follow each of the links to … Freedom Bulletin 32 Read More »

Freedom Bulletin 31

Sat, 25 Jul 2020 05:33:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 31, follow each of the links to … Freedom Bulletin 31 Read More »

Freedom Bulletin 30

Sat, 25 Jul 2020 05:22:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 30, follow each of the links to … Freedom Bulletin 30 Read More »

Freedom Bulletin 29

Sat, 25 Jul 2020 04:07:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 29, follow each of the links to … Freedom Bulletin 29 Read More »

Freedom Bulletin 28

Fri, 24 Jul 2020 01:21:00 GMT

Welcome to the Freedom Fitness Bulletin Weekly A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends, or chat with the team at Freedom Fitness. Below is a snapshot of the Freedom Bulletin 28, follow each of the links to … Freedom Bulletin 28 Read More »

Chicken, red pepper and olive cacciatore

Mon, 20 Jul 2020 02:27:00 GMT

Chicken, red pepper and olive cacciatore A Mediterranean Winters dish full of flavor.Bon appetite! Ingredients 12 (a mix) chicken thighs or drumsticks olive oil for frying 2 onions, finely chopped 4 cloves garlic, crushed 800 g vine tomatoes, peeled and chopped, or 2 x 400 g tin tomatoes 2 red peppers, seeded and sliced 2 … Chicken, red pepper and olive cacciatore Read More »

Stuffed peppers

Mon, 13 Jul 2020 01:33:00 GMT

A wonderful Mediterranean winters dish. This meal is full of rich flavors and highly nutritious. It can be served as an entree or with a main meal. Bon appetite! Ingredients: 4 red peppers 2 x 250 g pouches cooked tomato rice 2 tbsp pesto Handful pitted black olives, chopped 200g goat’s cheese, … Stuffed peppers Read More »

Brazillian Black Bean & Rice Salad

Tue, 07 Jul 2020 01:38:00 GMT

This tasty Brazilian salad is inspired by arguably the country’s most famous dish, Feijoada. Black beans with rice is an authentic Brazilian combination, and it’s the perfect backdrop for lovely, lime drizzled wedges of smooth avocado. Bon apetite! Ingredients 1 bunch coriander 1 red onion 1 clove garlic 1 long red chilli 1 tin black … Brazillian Black Bean & Rice Salad Read More »

Mediterranean Orzo Salad

Thu, 02 Jul 2020 06:49:00 GMT

This herby orzo salad is a crowd favourite and full of green flavours, bursting with fresh dill and mint, feta cheese and tangy lemon. It may look like rice, orzo is actually a small pasta and often used in Mediterranean recipes. INGREDIENTS 1 ¼ cup dry orzo pasta 1 cup canned chickpeas, drained and rinsed ½ … Mediterranean Orzo Salad Read More »

Zucchini, asparagus and mint soup

Wed, 17 Jun 2020 02:13:00 GMT

Packed with vegetables, this soup is good for both your health and your tastebuds. INGREDIENTS 340g (about 2 bunches) asparagus, trimmed 2 1/4 tbs extra virgin olive oil, plus extra to drizzle 1 bunch spring onions, thinly sliced 2 garlic cloves, thinly sliced 1kg green zucchini, roughly chopped 2L (8 cups) vegetable stock 4 zucchini flowers, stalks … Zucchini, asparagus and mint soup Read More »

Vegan Curry Bowl

Wed, 10 Jun 2020 03:43:00 GMT

Easy, comforting, and packed full of nutritious flavour! Ingredients 2 cans chickpeas, rinsed and drained 1 can of crushed tomatoes1/2 red onion, diced 1-inch fresh ginger, minced 1 tbsp fresh garlic, minced 1 1/2 tbsp curry powder (try to find good quality blends for more impressive flavours) 1 tbsp maple syrup or sweetener of … Vegan Curry Bowl Read More »

My Story – Jake McCann

Tue, 09 Jun 2020 03:48:00 GMT

Jake McCann, heavyweight office worker of Adelaide. Age: 21. Weight: 126kg. Height: 183cm; 178cm when slouched. Reach: yet to raise arm for measurement. Win/Loss Record: TBA. Belt: 40in and counting. Verdict: Fat. Finishing high school at a healthy weight of 88kg, I ventured into the world of insurance at the age of 18, and with … My Story – Jake McCann Read More »

Freedom Bulletin 27

Tue, 09 Jun 2020 02:12:00 GMT

Welcome to the Freedom Fitness Bulletin snap shot! A short bulletin on a variety of topics is emailed directly to you each week so you can ponder over coffee, discuss with friends or chat to the team at Freedom Fitness. Below is a snap shot of the Freedom Bulletin 27, follow each of the … Freedom Bulletin 27 Read More »

Freiya’s Health & Fitness Journey

Fri, 05 Jun 2020 06:25:00 GMT

FREIYA REEF I spent my early 20s struggling with chronic back pain, which limited many aspects of my life. Most days it was manageable but even on the good days I would have to be cautious about how I chose to spend my time. The low seats in the cinema aggravated my back so I … Freiya’s Health & Fitness Journey Read More »

Freedom Updates

Thu, 04 Jun 2020 22:46:00 GMT

GOOD NEWS GYM & POOL OPEN We have government restriction put in place to enable us to reopen the gym and the pool. We have implemented an online booking system to ensure we to adhere to the restrictions and maintain social distancing. All passes, memberships, and casual visits allow access to both the gym and … Freedom Updates Read More »

MEDITERRANEAN ROASTED CHICKEN WITH TURMERIC & FENNEL

Fri, 29 May 2020 03:52:00 GMT

Turmeric has some major anti-inflammatory powers. Recent studies show that turmeric has anti-inflammatory properties that support the immune system. It’s great to cook with and adds a beautiful colour to any dish. INGREDIENTS 1/2 cup extra virgin olive oil 1/2 cup dry white wine 1/2 cup orange juice 1 lime, juice of 2 tbsp yellow mustard 3 tbsp brown sugar, more … MEDITERRANEAN ROASTED CHICKEN WITH TURMERIC & FENNEL Read More »

Pumpkin Falafels

Mon, 18 May 2020 21:05:00 GMT

Add roasted pumpkin to your homemade falafels. Enjoy them in a salad, stuffed inside pita pocket, or on their own. INGREDIENTS 1 medium red onion, finely chopped 800g chickpeas, canned, rinsed and drained 750g pumpkin, roasted and chopped 3 cloves garlic, crushed 1 ½ tsp ground cumin 1 ½ tsp ground coriander 1 whole fresh … Pumpkin Falafels Read More »

Healthy Tuscan Bean Soup

Wed, 06 May 2020 04:21:00 GMT

Tuscan Bean Soup is the perfect one pot meal for stormy weather and busy weeknights! Also, it’s super healthy! Save some and freeze ahead for next time. INGREDIENTS 1 large red onion 1 clove garlic 1 carrot 2 sticks celery 400g can chopped tomatoes 1 tbsp tomato purée 600ml well-flavoured vegetable stock Handful of chopped parsley 400g can borlotti … Healthy Tuscan Bean Soup Read More »

Grilled Chicken with Quinoa Greek Salad

Mon, 04 May 2020 23:04:00 GMT

A light dish of grilled chicken fillets and authentic salad with kalamata olives, feta cheese, tomato and mint. Ingredients 225g quinoa 25g butter 1 red chilli, finely chopped 1 garlic clove, crushed 400g chicken mini fillets 1 ½ tbsp extra-virgin olive oil 300g vine tomato, roughly chopped Handful pitted black kalamata olive 1 red onion, … Grilled Chicken with Quinoa Greek Salad Read More »

Wild Salmon Breaky Omelette

Wed, 29 Apr 2020 21:22:00 GMT

INGREDIENTS 170g Can Wild Salmon – flaked and mixed with oil Seasonal vegetables, such as beans, kale, zucchini and tomatoes 1 tbsp. olive oil 1 clove garlic, minced Salt and pepper to taste 4 eggs ⅓ cup aged cheddar cheese, grated METHOD Sauté vegetables and garlic in olive oil. Season with salt and pepper. … Wild Salmon Breaky Omelette Read More »

Pan Seared Salmon Patties

Mon, 27 Apr 2020 01:24:00 GMT

INGREDIENTS 340g of wild salmon – fresh or tinned 1 egg 2 tbsp all-purpose flour ¼ cup red bell pepper, chopped fine ¼ cup red onion, chopped fine 1 tbsp parsley, chopped fine 3 tbsp plain breadcrumbs, plus 3 tbsp for coating the sliders 3 tbsp mayonnaise 2 tsp lemon juice, fresh squeezed 1 tsp … Pan Seared Salmon Patties Read More »

Savoury Mussel Stew with Bean and Potato

Wed, 22 Apr 2020 23:39:00 GMT

This one-pot wonder—with its delicious medley of potatoes, pinto beans, kale and savoury mussels—is the perfect meal for a chilly evening. INGREDIENTS 120g Mussels 1 tbsp. olive oil ½ brown onion, diced 1 chorizo sausage, approx. 140g, fully cooked and diced (optional) 1 medium potato, diced 1 ¾ cup broth (chicken or vegetable) 1 can … Savoury Mussel Stew with Bean and Potato Read More »

Easy 3 Ingredient Chocloate

Wed, 08 Apr 2020 23:31:00 GMT

You won’t even believe how easy this chocolate that is much better for you than normal chocolate is… and the way it tastes will simply blow your mind. Difficulty: Easy Cooking time: less than 15 minutes Serves: 10 or more Ingredients Raw cacao powder (or unsweetened cocoa powder) Honey ( or refined sugar-free sweetener of … Easy 3 Ingredient Chocloate Read More »