Derval O'Rourke: a one-pot chicken stew to make family meals easier this week

Plus: the importance of treating your feet

Derval O'Rourke: Comfy runners and frequent soaks are key for minding your feet

When I was competing, it goes without saying that looking after my feet was a top priority. What’s interesting to me is that it has become even more important now. I’m on my feet all day; from being at work, to running after the kids, to cooking, cleaning, I think you see where I’m going here!

It occurred to me that I am not the only one! Some of us can go the whole day without sitting down or taking a break and on those days, I can often feel my feet burning from the strain. Our feet are the foundation of our structure and yet they are the most neglected part of our bodies. There are 250,000 sweat glands in our feet and they produce almost a pint of perspiration every day.

This is why one of the first things I do every evening is take off my socks and shoes to let my feet 'breathe' and cool down. I would definitely recommend this, especially if you suffer from foot odour. A great way to reduce foot odour is to open your shoes nice and wide after wear and sprinkle some talc to absorb any odours. There are also some great medicated powders on the market.

Another interesting fact is that women are four times more likely to suffer from foot problems due to our love of wearing heels and pointy-toed shoes! This can lead to so many issues such as ingrown nails, dry feet and even fallen arches. Don’t get me wrong, I love a cheeky heel as much as the next woman, but I try to vary their use and reward my feet with a comfy runner too.

Five things you can do to look after your feet

Let them breathe: Your feet look after you and carry you around all day, make sure they get some fresh air too!

Wash your feet daily: A nice soak for 10 minutes at the end of a long day is not just a treat for your feet, it’s the perfect excuse to catch up on some reading or listen to your favourite music.

Dry, Dry, Dry: Make sure you dry your feet properly after bathing, especially those twinkle toes!

Moisturise: Cream is the dream for your tired feet and a perfect way to finish pampering your plodders! (just make sure you put some socks or slippers on whilst they dry!

Avoid wearing heels daily, try to switch to supportive flats and give them a break.

And for those days when you don’t have time, putting your feet up elevated just above the waist is a nice way to relieve the pressure and give them a much-needed rest.

Wellness Tip: Give your feet a 10-minute soak twice a week. Use the downtime to read, meditate or listen to some music. Your feet will thank you!

Exercise: A great one for the feet is to place a tennis ball on the floor: roll the arch of your foot around the ball and apply a bit of pressure. Try to grip a pen/pencil with your toes. Repeat this 2-3 times a week. This is a great way to massage and relieve aches in your feet.

One-pot chicken stew

recipe by:Derval O'Rourke

This stew is done in one big pot. I use chicken legs in this stew because they’re economical and they add a lot of flavour. Try to get free-range if you can

Servings

4

Preparation Time

 10 mins

Cooking Time

 1 hours 30 mins

Total Time

 1 hours 40 mins

Course

 Main

Ingredients

• 2 tbsp butter

• 3 celery sticks, chopped

• 1 onion, finely chopped

• 1 tbsp fresh thyme leaves

• 4 chicken legs

• 4 garlic cloves, crushed

• a glass of white wine

• 2 carrots, peeled and roughly chopped

• 400g tin of chopped tomatoes

• salt and pepper

• baby potatoes, to serve

Method

1. Melt the butter in a very large casserole over a medium heat. Add the celery, onion and thyme and cook for 5 minutes. Place the chicken legs skin-side down in the pan and cook for 5 minutes, until the skin is browned.

2. Add the garlic and cook for 2 minutes. Pour in the wine and cook on a high heat for 2 minutes, until the wine evaporates. Reduce the heat and stir in the carrots and tomatoes. Simmer, uncovered, for 40 minutes.

3. Stir 200ml water into the pan and turn the chicken legs so that they are skin-side up. Simmer, uncovered, for another 40 minutes.

4. Meanwhile, boil the potatoes in salted water for 10–15 minutes, until tender.

5. When the chicken is cooked through and the vegetables are tender, season to taste. Ladle the stew into warmed serving bowls and serve with the baby potatoes.