Endorphins help in relieving feelings of pain and are primarily secreted by the pituitary gland in response to pain or stress. They are famously responsibl­e for the euphoric sensation, or “runner’s high”, associated with moderate to high-intensity physical activity. Some other forms of exercise that promote endorphin release may include swimming, dancing, cycling and aerobics.


· High-intensity exercises like running or interval training. · Meditating.

· Getting a massage. · Stretching.


600ml coconut cream

¼ cup (35g) white chia seeds 1 tsp vanilla extract

½ small banana (65g), chopped coarsely

1 tbsp finely grated orange rind

170g mixed berries Micro mint or small mint leaves, to serve



Blend or process coconut cream, chia seeds, vanilla and banana for 5 minutes or until thick. Add the rind and half the berries; pulse until

2 coarsely chopped. Divide chia mixture among four 1-cup (250ml) serving glasses. Refrigerat­e chia puddings for 2 hours or

3 overnight until thickened. Serve puddings topped with remaining berries and the mint.


¼ cup (60ml) white vinegar

½ cup (80ml) extravirgi­n olive oil

1 garlic clove, crushed

1 tbsp grated ginger ½ cup firmly packed basil leaves, shredded finely

3 x 125g chicken breasts, skin-on

600g seedless watermelon, peeled, cut into large wedges

4 baby cucumbers (120g), peeled into ribbons

½ small red onion (50g), sliced thinly

½ cup (85g) dry-roasted almonds, chopped

1 cup mint leaves


1 Process vinegar, oil, garlic, ginger and basil in a small food processor until smooth. Season to taste. Reserve slightly more than half the basil

2 mixture. Cover and refrigerat­e. Place chicken in a shallow glass, ceramic or stainless steel dish. Pour over the remaining basil mixture, turn 3 to coat. Cover. Refrigerat­e for 1 hour. Preheat oven to 200C. Heat an ovenproof frying pan or flameproof baking dish over medium-high heat. Cook chicken, skin-side down, for 5 minutes or until skin is golden. Turn the chicken; season. Transfer pan to the oven. Roast chicken for 12 minutes or until just cooked through. Transfer to a plate; cover loosely. Rest chicken 4 for 10 minutes.

Arrange chicken on a platter with watermelon, cucumber, onion, almonds and mint. Slice chicken to serve. Drizzle with reserved basil mixture.


8 x 100g large flat mushrooms, trimmed

Cooking oil spray

1 medium eggplant (300g), cut into 4 slices crossways

200g block feta, cut into 4 slices

400g tomatoes, sliced thickly

1 tbsp extra-virgin olive oil

1 tbsp balsamic vinegar

2 small avocados (400g), sliced

100g baby spinach

¼ cup (65g) shop-bought pesto



Preheat oven to 200C.

Line three oven trays

2 with baking paper.

Place mushrooms, cup-side up, on two of the trays. Spray with oil; season. Place eggplant on remaining tray; spray with oil. Roast mushrooms and

3 eggplant for 35 minutes. Turn oven to grill function. Place feta on an oven tray. Grill feta for 5 minutes or until 4 browned lightly.

Toss tomato with olive oil and 5 vinegar in a medium bowl. Place 4 mushrooms, cup-side down, on plates. Top with feta, eggplant, tomato, avocado, spinach and pesto; season. Top with remaining mushrooms, cup-side up.

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