FREEDOM NEWSROOM

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

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 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 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 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