It's wellness Wednesday!

Normally, these two Mindfulness Warriors meet on a Tuesday to talk about all things health and wellness, but Danny had a rough Tuesday and after a power outage they decided to look at the silver lining instead of being sad about missing a show! 

And, Wellness Wednesday was born - for this week! Using the lessons learned yesterday by the duo, they unpack how framing your reactions to obstacles differently can affect the outcome of the situation! You get to choose, always. if it's going to be positive or negative. You always have the power. 

Listen here:

As usual, our lifestyle chef and Mindful Easting Queen, Izelle Hoffman, is sharing a good-for-you recipe to help kill those winter germs!

Asian-style chicken

Prep time: 10 minutes

Cooking time: 45 minutes

Servings: 4–6

Ingredients

2 large spring onions, diced

1 small red bell pepper, deseeded and diced

1 small yellow bell pepper, deseeded and diced

1 small green bell pepper, deseeded and diced

5–6 chicken fillets or 9 drumsticks and thighs 

2 Tbsp olive oil 

¼ cup hot water

chopped fresh coriander and spring onion for garnishing

Marinade

juice of 1 lime

¼ cup soy sauce

2 Tbsp raw honey

2 Tbsp olive oil

½ tsp crushed garlic

1 heaped Tbsp sesame seeds

½ tsp Oryx desert salt

½ tsp ground black pepper

½ tsp crushed ginger (optional)

handful of chopped fresh coriander

1. Preheat the oven to 200 °C and spray an ovenproof dish with non-stick cooking spray.
2. Spread the diced spring onions and bell peppers on the base of the greased dish.
3. Brush the chicken pieces with the olive oil and place on top of the onions and peppers.
4. Pour the hot water around the chicken.
5. Mix the sauce ingredients in a small bowl and pour over the chicken pieces.
6. Cover with foil and bake for 30 minutes, then remove the foil and bake uncovered for a further 15 minutes, occasionally basting the chicken pieces with the sauce in the dish.
7. Garnish with chopped fresh coriander and spring onion before serving.

Ideal with a side salad, roast vegetables and basmati rice or quinoa, and long-stem broccoli florets, of course

Why are we making use of these ingredients:

Olive Oil We all have our reasons why we prefer certain oils, but without a doubt my oil base of choice is olive oil, specifically for its amazing health benefits. Olive oil helps reduce inflammation and prevent osteoporosis, and is essential for bone health because it assists in the absorption of calcium and the mineralisation of bones, all of which are qualities I look for in a product, given my hip dysplasia and related joint pain.

Spring Onion Onions are a natural antibiotic and antiseptic, so are a big YES, especially in winter. They purify the blood, regulate blood sugar levels and improve digestion. They are also anti-inflammatory. In addition to fresh onions, in my pantry you will find dried onion powder and flakes.

Oryx Salt What is the purpose of adding salt during cooking? It’s to enhance flavour, right? So why not start by using a good-quality salt to do the job? Sun-dried and unrefined with no additives will bring out the best in your food in the healthiest way possible.

Ground Black Pepper Why do we add pepper to our food? When I ask this during cooking demonstrations, I always get the most interesting answers, but mostly people cannot tell me why they add pepper to their meals. My reason? It increases nutrient absorption and improves digestion, so you can get the most out of every meal, every time.

Raw Honey Salt needs sweet and vice versa to enhance taste and flavour. So when you add sweetness, choose a sweetness that has a healing effect on your body and health. Raw honey is antiviral and anti-fungal, and contains powerful antioxidants. Its helps ward off allergies, stabilise blood pressure and balance blood sugar levels. It also boosts the immune system and promotes digestive health.

Crushed Garlic Antiviral, antifungal and anti-inflammatory, garlic assists in detoxification and boosting the metabolism, and is a natural dewormer that kills parasites. I use both black and white fresh garlic, and keep dried garlic powder and flakes in my pantry.

Peppers Sweet peppers are anti-inflammatory, loaded with antioxidants and a great source of immune system-boosting vitamin E. I always have pimiento and bell peppers in my fridge.

Coriander also known as cilantro, is anti-inflammatory, antibacterial and antifungal.

Ginger My go-to reason for using ginger is that it relieves pain caused by arthritis, but it is also anti-inflammatory and antifungal, and boosts the immune system. I always have both fresh and dried ginger to hand. I also drink hot water with freshly grated ginger, lemon juice, raw honey and cayenne pepper to give my immune system that much-needed boost if I start feeling ill or a bit rundown.

Sesame Seeds Sesame seeds are anti-inflammatory and high in protein. They improve bone health, prevent osteoporosis and aid digestion. 

Lime Although themselves acidic, citrus fruits such as lemons and limes have an alkalising effect on the body. They are also loaded with vitamin C. Vitamin C content is always highest when the fruit is freshly cut. A squeeze of love in the shape of a lemon or lime, who knew?

You can get last week's podcast and recipe here: How lack of sleep can make you drunk!

You can also buy your copy of the award-winning 'Mindful Eating' cookbook here!

Catch up with Danny's brand new JacPod channel and all of her podcasts here: