FREEDOM NEWSROOM

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 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 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 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  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 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 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  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 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 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 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