May 6, 2020

Healthy Tuscan Bean Soup

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 beans, drained and rinsed
  • 400g can cannellini beans, drained and rinsed
  • 75g small pasta shapes of your choice, optional
  • Salt and freshly ground black pepper
  • 2 tbsp olive oil
METHOD
  1. PREPARE your veg by chopping
  2. HEAT the oil in a large non-stick saucepan
  3. SAUTE the onion for about 5 mins or until soft.
  4. STIR in the garlic, carrot and celery and cook for a further 5 mins.
  5. ADD the tomatoes, tomato purée, stock and seasoning.
  6. BRING to the boil, then reduce the heat to a simmer, cover and cook, stirring occasionally, for 20 mins or until the vegetables are soft.
  7. REMOVE half of the vegetable mixture and blend until smooth in a food processor. Return to the pan.
  8. ADD the beans & pasta, and simmer for a further 10 mins or until the pasta is cooked.
NOTES
  • If using pasta add an extra 200ml of water
  • Serve & garnish with some chopped parsley
  • Prep: 15 mins
  • Cooking: 30 mins
  • Difficulty: easy
  • Serves: 4-6

Spinach, Bacon & Cheese Scramble

August 27, 2025
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

August 22, 2025
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Beef & Napa Cabbage Stir Fry

August 13, 2025
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