Spanish Chicken and Bean Stew

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How’re you doing, really?

Dreary, rainy days, being stuck in the house because of lockdown… it’s no wonder so many of us are feeling down or depressed at this time of year, especially in a year that has been as challenging as this one.

Supporting your wellbeing with good food is just one of the many tools that are available to help us through dark moments.

You may not feel like cooking if you’re feeling depressed, but your body will thank you for it, because what you eat has the power to change your mood.

What you eat provides the building blocks for your hormones and neurotransmitters, and therefore can have a huge influence on your mood.

Everyone associates tryptophan with turkey, but chicken is an equally good source of this essential amino acid. Tryptophan is needed for Serotonin synthesis, which is believed to play a key role in regulating sleep and mood.

Try this simple Spanish stew and let it bring a little warmth and comfort into your day.


  1. Preheat oven to 180c. Heat olive oil in a large pot and add onions, sautée til golden.
  2. Add chicken thighs and sear til they’re brown. Add garlic and spices and a stir for a minute until they’re toasted.
  3. Add the rest of the ingredients, making sure the chicken is covered with the sauce.
  4. Once it begins bubbling, transfer to the oven for 45 minutes to an hour.
  5. Serve with wild rice, quinoa or potatoes.

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Kim, Founder of Wilder Nature Nutrition
Kim, Founder of Wilder Nature Nutrition

Kim Haslam is the founder of Wilder Nature Nutrition, a nutrition-led clinical healthcare practice that specialises in helping clients with skin issues such as acne, eczema and rosacea. Kim is a BANT-registered Clinical Nutritional Therapist (British Association of Nutrition and Lifestyle Therapists) and associate member of the Royal Society of Medicine, and takes a holistic Functional Medicine approach to health, focusing on identifying the root causes of her clients symptoms to help them heal from the ground up.

Her inside-out approach to skincare is a truly personalised system that gets to the bottom of bad skin for good. By mapping her clients’ individual health factors such as hormonal balance, nutritional status, stress and inflammation levels, liver detoxification, microbiome diversity and genetic predispositions, she creates a map of factors that are contributing to her client’s less-than-optimal health. This generates a clear path forwards on the journey towards clearer skin and better health in ways that that will really work for her clients as individuals.

Clients have praised Kim for her clear and easy-to-digest ways of explaining complex health problems, her supportive attitude and her compassionate, non-judgemental and solution-oriented approach. Her innovative all-round approach to skin often has the side-effects of reducing depression and anxiety, strengthening the immune system, improving overall digestive function, eliminating period pains and improving general sense of well-being and quality of life.

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