Late Nights | One Pot Chicken Stew | Light ASMR | Lightly Spoken
Health-boosting one-pot meals
The one-pot flu jab
1 butternut squash
2 tbsp tomato purée
125ml red wine
285ml beef stock
Beef up your immunity
Escape the snotty epidemic by loading up on a recipe tailor-made for fighting back. Beef offers good-quality protein as well as zinc, which has been shown to cut the severity of cold and flu symptoms. The squash contains beta-carotene, and the mushrooms are bolstered with cytokines both are powerful natural remedies that build your bodys antiviral defences. When your office is under public health lockdown, youll be the only one who doesnt need a protective suit.
Fry the onion in oil for 3 minutes, then add the meat, veg and other ingredients, along with half a pint of beef stock. Stir together, bring to the boil, then cover and place in the oven at 160˚C for 3 hours or until the meat falls apart on your fork
The six-pack in a bowl
2 tins tomatoes
1 tsp paprika
2 tbsp Worcestershire sauce
400g kidney beans
3 tsp mustard
Warming to the core
Cook this the night before training for some fat-burning muscle fuel. Turkey has less calories and fat than red meat, as well as the amino acid tryptophan to boost motivation. The kidney beans give an extra protein hit and celery pads out the dish without adding carbs.
Fry the turkey until golden. Add the onions and soften, then throw in the spices, mustard and Worcestershire sauce. Add the beans, celery and tomato and transfer to a casserole dish. Layer the pre-boiled root veg on top and bake at 200˚C for 30mins.
The winter wake-up
3 lambs kidneys
4 garlic cloves
3 sweet potatoes
285ml chicken stock
This combo helps you fight the urge to hibernate when the days shorten. The lambs kidneys are a cheap base rich in iron, which helps your body fight winter lethargy, and B vitamins, which help to unlock energy from all you eat. The sweet potatoes are low-GI, giving your body low-release fuel.
Brown the meat in some oil in a casserole dish. Add onion and garlic, and stir until softened. Season with cumin, coriander or a spice of your choosing, then add 450ml of chicken or vegetable stock. Transfer to the oven and leave it there for 90 mins at 180˚C or until the meat is tender.
The hangover cure
3 sweet potatoes
2 tins tomatoes
The Pinot Noir comedown is easier to handle if you have a hotpot that will send the hangover packing. The chicken and peppers are top sources of cysteine an amino acid with antioxidant properties which mops up the queasy chemicals that build up in your liver when its dealing with alcohol. This is backed up by magnesium in the pulses which help to relieve symptoms. The fibre from the pulses and sweet potato will stabilise your blood sugar and put the world right again.
Chop the chicken and bacon, and fry in oil. Add the onions and when theyre soft throw in the peppers and two tins of chopped tomatoes. Top up with sweet potato, then bring to the boil. Finally add the pulses and bake at 200˚C for 30 minutes.
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