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

Honey Lime Chicken and Avocado Rice Stack

By Zina Stone • December 4, 2025
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

By Zina Stone • December 4, 2025
In this bulletin...

Healthy one-pan piri piri chicken

By Zina Stone • November 27, 2025
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