HEALTH & LIFESTYLE

Chefaholic Chefaholic

Cooking School Cooking School and Catering and Catering

Chefaholic Cooking SchoolA PADDOCK TO PLATE COOKING EXPERIENCE FOR ALLA PADDOCK TO PLATE COOKING EXPERIENCE FOR ALL

•250ml Pureed pumpkin (room temperature) •50 ml warm water •1 tsp Salt •1 Tsp sugar

Method For further information please contact:

E: chefaholic.tas@gmail.com P: 0407 175 720 or 0448 820 367 www.chefaholiccookingschool.com For further information please contact: E: chefaholic.tas@gmail.com P: 0407 175 720 or 0448 820 367

www.chefaholiccookingschool.com

PUMPKIN BREAD Duck à l’orange A paddock to plate cooking experience for all

Ingredients

•1 x 2kg whole duck •1 Tbsp olive oil •150g butter •500g plain flour •100ml Grand Marnier •2 tsp dry yeast. • • • 50ml vinegar 50g castor sugar Juice of 3 oranges •Pepitas and sunflower seeds (optional) •6 oranges

Method

1. To make pumpkin puree you will need a cup of Clean and pat dry duck, chopped pumpkin and enough water to cover it. heat butter in fry pan large

Either boil on the stove top in a saucepan or place in enough to hold duck and a microwave on high for 8 to 10 mins.fry duck for approximately 2. When the pumpkin is soft use a blender to process 5 minutes. it. Stand aside to cool. Place duck in oven for *These next steps can be done with a bread maker on approximately 45 minutes dough setting. on 180°C basting as you go. 3. In a bowl place the 50 ml warm water, sugar and Turn heat down to 160°C yeast together. Mix and set aside until frothy, or and cook for a further 30 about 10 mins. 4. In a larger bowl place the flour and salt. Make a well For further information please contact: E: P: in the centre and put in olive oil, cooled pumpkin puree and the yeast mix. Mix together and turn out onto a floured bench top and knead for 10 mins, if chefaholic.tas@gmail.com 0407 175 720 or 0448 820 367 dough is sticky add a bit more flour. Set aside for www.chefaholiccookingschool.com half an hour or until doubled in size. Knead again for 10 mins and set aside for another half an hour. 5. When dough has risen again flatten out slightly and sprinkle pepitas and sunflower seeds onto the dough. Form into the shape of loaf you want, containing the seeds on the inside. 6. Set aside again to rise for 40 mins. 7. Set oven to 195oC 8. When dough has risen again, brush the top with water and sprinkle on more seeds. 9. Bake for 20 – 30 mins, depending on shape of loaf. 10. Bread is ready when it is golden brown on the outside and sounds hollow when you tap it with 11. your knuckles. Let cool a bit then eat! Enjoy

LEMON GARLIC CHICKEN

IngredientsIngredients minutes. Remove from oven and cover with Grand • 1/4 cup olive oil Marnier and cook for a • further 5 minutes.2 tablespoons lemon juice • Remove from oven and 3 garlic cloves, finely diced • strain all liquid into a pot, add in vinegar, sugar 1-1/2 teaspoons chopped fresh thyme or and juice of 3 oranges 3/4 teaspoon dried thyme • 1 teaspoon salt and reduce until a nice consistency. • 1/2 teaspoon chopped fresh rosemary or Meanwhile peel and cut oranges and prep with no 1/4 teaspoon dried rosemary, crushed • skin or seed. When sauce is 1/4 teaspoon pepper • nearly ready add segments to sauce and warm - do not 6 bone-in chicken thighs • 6 chicken drumstickslet oranges break down. • Carve duck and cover ½ kilo Nicola potatoes, halved • with sauce and arrange 1 medium lemon, sliced • segments. Enjoy!2 tablespoons chopped fresh parsley

Method

1. Preheat oven to 220°. In a small bowl, whisk the first 7 ingredients until blended like a marinade. Pour 1/4 cup marinade into a large bowl or shallow dish. Add chicken and coat on all sides. Refrigerate 30 minutes. Cover and refrigerate remaining marinade. 2. Drain chicken, discarding any remaining marinade in bowl. Place chicken in a 15x10x1-in. baking pan; add potatoes in a single layer. Drizzle reserved marinade over potatoes; top with lemon slices. Bake until a thermometer inserted in chicken reads 170°-175° and potatoes are tender, or about 40-45 minutes. Sprinkle with parsley before serving.

Clear the ‘brain fog’

Jo Cordell-Cooper

IN my work as a holistic personal trainer and health coach I often come across people who report that their brain isn’t working with the clarity it once did.

They mention brain fog and forgetfulness, a sense of mental overwhelm, and that they can’t think straight. Sometimes there’s a real fear that “this is the start of the end”, symptoms of early onset dementia, mini-stroke or natural ageing.

My role is not to diagnose but to join the dots and work on lifestyle changes that will unload a weary brain.

Here are my top five tips for managing stress naturally, particularly neural (brain) stress:

1. Address your

schedule: If you are over-scheduled and simply way too busy, rectify this somehow – as a matter of health and your number one priority.

I see far too many people burning the candle at both ends and pushing themselves to sickness. Stress in the form of overscheduling can be very harmful to health.

It is no badge of honour to be busy all the time and unable to look after ourselves.

As the saying goes, put your own oxygen mask on first – you’ll be able to give more to others when you do this. 2. Micro-focus: Get up close to something in nature. Stop. Look. Be still for a good five minutes.

What jumps out at you? What can you now see that you could not before? Colours? Living beings? Water? Webs? Sounds?

Within a few silent minutes you’ll literally feel different - calmer, more focused.

I’ve mentioned the term ‘forest bathing’ in previous articles, and you can read up on that on my website - jocc.com. au/forest-bathing

3. Nurture yourself:

Take a bath; play with a pet; or pick some flowers and arrange them. Don’t set yourself a time limit, and do not rush this - enjoy the moment and simplicity of the activity.

Notice the suggestions made here are free and free - free to do, and free to do anytime.

4. Laugh out loud:

Whether you get together with some friends, watch a comedy or silly cat videos, schedule some time for laughter.

Try yoga laughter (it’s a thing - search for it!!). Go crazy with laughter - the hormones released when you laugh are feel good, immunity boosting hormones. So don’t hold back! Laugh!

5. Walk in nature:

Any advice coming from me is going to include walking or hiking in nature. Whether you are aiming to address physical, emotional, social or spiritual health, walking in nature covers all without you really trying!

I always feel more connected with myself, this place and the people around me after hiking and you will too!

Jo Cordell-Cooper operates the awardwinning Jo CC Holistic PT local business. Similar articles can be found in the blog section of her website https://jocc.com. au/blog

The benefits of Vitamin C

IT’S time to talk about vitamin C and our immune systems.

A healthy immune system is particularly important as we enter into the normal winter season of colds, flu and other viruses.

Our immune systems defend our bodies against infection by firstly creating a barrier that stops invaders or antigens entering our bodies. Should one slip past the barrier, the immune system then helps to attack and destroy these foreign substances.

Not surprisingly, when it comes to boosting our immunity there is a range of things we can all do such as eating a healthy diet rich in fruit and vegetables, getting adequate sleep, exercising regularly, limiting alcohol intake, maintaining a healthy weight, and adopting good personal hygiene.

Part of that healthy diet is ensuring we get sufficient intake of vitamin C. Vitamin C is well known as being a potent antioxidant as well as having a positive impact on immune function and skin health.

It is also vital for collagen synthesis, connective tissue, bones, teeth and your small blood cells.

Because we cannot store vitamin C it is essential that we consume it regularly.

The richest sources of vitamin C can be found in the more exotic fruits like kakadu plum and acerola cherries. But we are fortunate that vitamin C is found in many everyday foods, with some of the highest levels contained in common fruit and vegetables.

Green vegetables such as kale, broccoli, brussels sprouts, cauliflower and cabbage are all good sources of vitamin C, as are red peppers.

The other common source of vitamin C is fruit and fruit juice. Citrus fruit such as oranges and lemons are a good source of vitamin C along with blackcurrants, guava, kiwi and lychees.

Orange juice is possibly the most recognised and popular source of vitamin C. This is because of its great taste as well as the convenient and easy way to include it in your daily diet.

A 250ml glass of 100 per cent orange juice contains 100mg of vitamin C, which is more than twice your recommended daily intake (RDI).

A glass of orange juice is not only full of immune-supporting vitamin C and folate but also includes natural polyphenolic flavonoid compounds.

The main polyphenol (which is almost exclusive to orange juice) is hesperidin, which also acts as an antiinflammatory.

As opposed to taking a vitamin supplement or pill, when you consume a glass of orange juice you are not only getting vitamin C but also folate, polyphenols and other components that all play a role in immune health.

The juice also provides hydration and the natural sugars of the fruit provide an energy boost as well.

A strong immune system requires general healthy lifestyle habits including diet. The morning ritual of orange juice, or a refreshing drink during the day can play an important role in a balanced and healthy diet and ensure you are getting your daily dose of vitamin C.