7 minute read
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:
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
STICKY PORK AND
minutes. Remove from Ingredients CRISPY NOODLE SALAD oven and cover with Grand Marnier and cook for a Ingredients further 5 minutes. Remove from oven and • 2 tbs peanut oil strain all liquid into a pot, add in vinegar, sugar • and juice of 3 oranges and reduce until a nice 1 large onion, grated consistency. • 500g pork mince Meanwhile peel and cut • oranges and prep with no 2 garlic cloves, crushed skin or seed. When sauce is • nearly ready add segments to sauce and warm - do not 1 tbs freshly grated ginger let oranges break down. • 1/4 cup (60ml) char siu sauce Carve duck and cover • • with sauce and arrange segments. Enjoy!1 tsp Chinese five spice powder 1/3 cup (80ml) Chinese rice wine • 100g packet fried noodles • Chopped long red chilli, toasted • Cashews, coriander leaves, snipped, to serve • Chives and lime cheeks, to serve
Method
1. Heat oil in a frypan over medium-high heat. Cook onion, stirring, for 3-4 minutes until softened. Increase heat to high, add pork and cook, stirring, for 8-10 minutes until golden. Add garlic, ginger, char siu sauce and five spice, and cook for 2 minutes or until fragrant. Add the rice wine and cook for 3-4 minutes until caramelised. 2. Divide noodles among plates. Top with pork, chilli, cashews, coriander, and chives. Serve with lime cheeks to squeeze over.
For further information please contact:
www.chefaholiccookingschool.com
Jo Cordell-Cooper is always prepared for a hike
Hiking fitness real dynamic balancing act
What is ‘the gap’ in healthcare costs?
Jo Cordell-Cooper
WHENEVER I go hiking there is the inevitable conversation about what the best way to get fit for hiking is.
We all appreciate that hiking is a great way to get fit for hiking, but if you are time-poor you might like to incorporate these exercises to improve cardio fitness, muscle strength and dynamic balance.
Dynamic balance is all about being able to cope with uneven surfaces without rolling your ankle or slipping or tripping. It’s about staying on your feet.
My experience is that most people struggle more with this when they are coming down a steep hill, and towards the end of a long hike and the body is tired. Try these exercises: 1. Heel-toe polka – stand with your right leg on a rolled-up yoga mat (the thicker the better). With your right leg on the mat, heel tap to the front with the left leg, then toe tap to the back left leg. Pulse the right leg up and down and keep joints soft – you will wobble, but that’s ok. Tap front to back 20 times, then switch legs. 2. Step repeaters - using a stair or stable low bench, step up and tap back to the ground with the same leg 15-20 times, then switch legs. The real benefit of this one is in the control of stepping down. Be slow and steady and lead with the heel, bending the support leg each time. You’ll become stronger and improve your dynamic balance with this exercise, and that’s great for both hiking up and descending. 3. Step-overs – practise stepping over a box about knee height. Practise stepping forwards, sideways, diagonally and backwards. This is fabulous for preparing you for stepping over fallen tree trunks.
Do 15-20 each leg leading.
If you complete three rounds of these three exercises as well as some slow lunging and squatting while wearing your backpack you’ll be really preparing your body for all kinds of hiking adventures!
Happy hiking! If you’d like to download my free ‘preparation for hiking’ resources go to https:// jocc.com.au/hiking-series
Jo Cordell-Cooper is Jo CC Holistic PT. She offers beginner Friday NIGHT Hikes (weekly) on the Eastern Shore, and regular intermediate half-day hikes. Check out her website at https://jocc. com.au/hiking for more information, or phone 0409 86 2206.
AS an inpatient in hospital, you are likely to hear about a fees gap (also known as patient payments or out-ofpocket expenses) and it’s important to understand what this means.
What is the gap?
There are fees charged for hospital accommodation, surgeons, tests, anaesthetists and other expenses as a private patient.
Medicare pays a set amount for each treatment or procedure as listed in the Australian Medical Benefits Schedule (MBS). As a private inpatient, Medicare will pay 75 per cent of the MBS cost. The remaining 25 per cent is paid by your health insurance if you are covered, or by you.
Your doctor may charge more than the MBS cost. The gap between the MBS and the doctor’s charges has to be met by you, and cannot be claimed against health insurance.
How can you reduce the gap?
While paying for our health is worthwhile, there are ways to reduce the gap and minimise your expenses.
Most of us are not used to ‘shopping around’ for medical providers, but you certainly can and it may save you a lot of money. Research has shown there is not a direct relationship between higher medical costs and better providers, so don’t feel you have to pay a larger gap to be well cared for.
At HCi, we have relationships with a number of doctors and private hospitals around the country who charge a lower gap for our members. Some doctors will not charge you a gap at all, while others will ensure you know the gap ahead of time and will not change that cost.
Remember that you are entitled to ask your doctor about costs, including asking your GP to refer you to a non-gap specialist or surgeon.
