Need help overcoming a fear?

Need help overcoming a fear?

We all have fears, some of them worse than others, but are yours holding you back?

Danny + Izelle
Overcoming fear

This week in their mindful living podcast, Danny Painter and Izelle Hoffman talk about fear, overcoming it, and never allowing it to limit you and your capabilities! 

Every week, Izelle joins Danny on a Zoom to chat about living mindfully and eating great food with amazing humans - this week is no different! 

Izelle Hoffman is back!
Triumph South Africa | Izelle Hoffman

Listen to them overcome fears, and wrinkles, here:

Mindful Eating
Izelle Hoffman | Mindful Eating

Smoky chicken and butternut mini breakfast quiches 

Prep time: 15 minutes

Baking time: 20 minutes

Servings: 6 mini quiches


180 g almond flour plus extra for dusting

4 tsp raw honey

2 tsp water

¾ tsp Oryx desert salt

¼ tsp ground black pepper plus extra for garnishing 

1 tsp dried parsley 


50 g spinach

200 g butternut, peeled and diced

olive oil

1 medium red salad onion, finely chopped 

2 chicken fillets, diced

1 Tbsp raw honey

1 tsp smoked paprika

1 tsp dried parsley

½ tsp Oryx desert salt

9 eggs

(Add sun-dried tomato for a tangy twist!

  1. Preheat the oven to 180 °C and spray 6 mini quiche pans with non-stick cooking spray.
  2. Prepare the crust by combining all of the ingredients in a mixing bowl. Scoop 2 heaped Tbsp into each quiche pan, distribute evenly and press down firmly to form a dense crust. Set aside.
  3. Wilt the spinach until soft in a saucepan of boiling water. Drain well and squeeze out all of the water.
  4. On the stove or in the microwave, steam the butternut until soft. 
  5. Heat a little olive oil in a frying pan and brown the onion. Add the chicken and fry until all of the meat is white. Add the honey, paprika, parsley and salt and mix well.
  6. Divide the spinach and butternut between the quiche pans and then top with the chicken mixture.
  7. Whisk the eggs until fluffy and pour over the quiches, filling the pans.
  8. Bake for 20 minutes.
  9. Remove from the oven, drizzle with olive oil and allow to cool before removing the quiches from the pans. Dust each with a little almond flour and finish off with a crack of black pepper

Note: To make 1 large quiche, use a 23 cm quiche pan or pie dish and bake for 20-25 minutes.

Lunchbox Approved

Roadtripping Approved

Breakfast on the Go Approved

Light Lunch with a salad Approved

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.

Red Onion I prefer red salad onions for their slightly sweet taste and the burst of colour they add to dishes. 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.

Spinach An anti-inflammatory, immune boosting, high in fibre and antioxidants, spinach strengthens bones and helps the brain and nervous system function. 

Butternut Butternut is an anti-inflammatory rich in vitamin C and slow-digesting carbohydrates, which makes it one of my favourite vegetables. It is also highly alkaline, lowers cholesterol and boosts immune function.

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.

Paprika Smoked or sweet, paprika is antibacterial, anti-inflammatory and high in vitamin C. It helps ease arthritis and joint pain, and aids in iron and antioxidant absorption.

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.

Almond Flour Whether in the form of milk, flour, butter or flakes, almonds are packed with nutritional benefits. They boost the immune system, help repair damaged skin, help prevent cancer, reduce the risk of osteoporosis and have alkalising properties. They are also a source of vitamin E, magnesium and high-quality protein. 

Parsley Parsley is so much more than just a garnish; it packs an unsuspecting nutritional punch. High in vitamins A and C and calcium, it is anti-inflammatory, improves bone health, is a blood purifier and boosts the immune system.

Izelle Hoffman
Triumph South Africa| Izelle Hoffman

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: 

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