20 Hobart Observer MAY 2022
Community News
Clear the ‘brain fog’ Jo Cordell-Cooper
Chefaholic Cooking School and Catering
AAPADDOCK PADDOCKTO TOPLATE PLATECOOKING COOKINGEXPERIENCE EXPERIENCEFOR FORALL ALL
Chefaholic Cooking School
A paddock to plate cooking experience for all
LEMON GARLIC CHICKEN PUMPKIN BREAD Duck à l’orange
Ingredients Ingredients Ingredients
minutes. Remove from
• 250ml Pureed • 1 Tbsp olive with oil Grand oven and cover x 2kg duckoil •• 1pumpkin 1/4 whole cup(room olive Marnier and cook for a • 500g plain flour • 150g butter further 5 minutes. temperature) •• 100ml 2 tablespoons lemon juice Grand Marnier • 2 tsp dry yeast. 50 3mlgarlic warm waterfinely Remove vinegar •••50ml cloves, from and •diced Pepitas andoven sunflower castor sugar strain all liquid into a or 1 tsp Saltteaspoons •••50g 1-1/2 chopped fresh thyme seeds (optional) pot, add in vinegar, sugar • Juice of 3 oranges • 1 Tsp 3/4sugar teaspoon dried thyme and juice of 3 oranges • 6 oranges and reduce until a nice • 1 teaspoon salt consistency. Method Method • 1/2 teaspoon chopped fresh rosemary or
1. To and make will need a cup Clean patpumpkin dry duck,puree you Meanwhile peel andofcut 1/4 teaspoon rosemary, crushed and enough water to cover heatchopped butter inpumpkin fry pan dried large oranges and prep withit.no Either boil theand stove top inor a saucepan orsauce place isin holdon duck •enough 1/4toteaspoon pepper skin seed. When fry duck for approximately a microwave on high for 8nearly to 10 ready mins. add segments •5 minutes. 6 bone-in chicken thighs sauce and warm - do not 2. When the pumpkin is softtouse a blender to process • it.6Stand chicken asidedrumsticks to cool. let oranges break down. Place duck in oven for steps can be done with a bread maker on •*These ½ next kilo Nicola potatoes, halved approximately 45 minutes Carve duck and cover dough setting. on 180°C basting as you go. with sauce and arrange • 1 medium lemon, sliced TurnInheat down to 160°C 3. a bowl place the 50 ml segments. warm water, sugar and •andyeast 2 tablespoons chopped freshuntil parsley cook together. for a further 30and set aside Mix frothy, njoyor! E about 10 mins.
Method 4. In a larger bowl place the flour and salt. Make a well For further information please contact: in the centre and put in olive oil, cooled pumpkin
Preheat oven to 220°. In a small bowl, E:1.chefaholic.tas@gmail.com puree and the yeast mix. Mix together and turn out whisk the ingredients blended P: 0407 720first or 70448 367until onto 175 a floured bench top 820 and knead for 10 mins, if like a marinade. Pour 1/4 cup marinade www.chefaholiccookingschool.com dough is sticky add a bit more flour. Set aside for
into large or shallow dish. Addagain for half an ahour or bowl until doubled in size. Knead sides.half Refrigerate 10chicken mins andand set coat asideon forall another an hour. 30 minutes. Cover and refrigerate remaining
5. When dough has risen again flatten out slightly marinade. and sprinkle pepitas and sunflower seeds onto 2. the Drain chicken, discarding remaining dough. Form into the shapeany of loaf you want, marinade bowl.onPlace chicken in a containing theinseeds the inside.
15x10x1-in. baking pan; add potatoes in a single layer. Drizzle reserved marinade 7. Set ovenpotatoes; to 195oC top with lemon slices. Bake over 8. When has risen again, brush in thechicken top with untildough a thermometer inserted water and sprinkle onand more seeds. are tender, or reads 170°-175° potatoes about 40-45 Sprinkle 9. Bake for 20 – 30 minutes. mins, depending onwith shapeparsley of loaf. before serving. 10. Bread is ready when it is golden brown on the 6. Set aside again to rise for 40 mins.
outside and sounds hollow when you tap it with your knuckles.
Enjoy
For information please contact: 11.further Let cool a bit then eat!
E: chefaholic.tas@gmail.com P: 0407 175 720 or 0448 820 367 contact: For further information please www.chefaholiccookingschool.com E: chefaholic.tas@gmail.com P: 0407 175 720 or 0448 820 367 www.chefaholiccookingschool.com
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.
