ENDORPHINS,

THE PAIN KILLERS

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.

WAYS TO RELEASE IT

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

· Getting a massage. · Stretching.

INGREDIENTS

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

METHOD

1

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.

INGREDIENTS

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

METHOD

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.

INGREDIENTS

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

METHOD

1

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.