Cook 30

Mega Stir Fry

Three Angels Broadcasting Network

Program transcript

Participants: Jeremy Dixon

Home

Series Code: CKT

Program Code: CKT000028A


00:20 Welcome to Cook 30. I'm Jeremy Dixon from the Revived Cafes
00:25 and also the author of Revived Cafe Cookbooks
00:27 And today I'm going to share with you a meal
00:30 that's been inspired by my Cafes
00:33 Cook 30 Food is all about using whole grains plant based protein
00:39 lots of fresh fruit and vegetables and wrapping them
00:42 all together with delightful international herbs and spices
00:46 and the great news is it's only going to take you 30 minutes
00:49 to make this delicious meal.
00:51 On the menu today we have a mega stir fry
00:56 This is all of my favorite ingredients combined into one
00:59 delicious dish. You will never think of stir fry in the same
01:03 way ever again. We're going to have Tamari fried Tempeh
01:08 roasted sweet potato, stir fried vegetables
01:12 and we're going to smother with delicious cashew lime aioli
01:16 and of course to finish off something sweet
01:21 A raspberry and mint smoothie
01:25 Now to make a meal in 30 minutes you have to be prepared
01:29 So you've got a nice clear work surface
01:31 we've got ingredients out, ready to go
01:33 All the pans and pots we need are on the stove
01:36 We have the oven at 350F which is about 180C
01:41 We've got food in the fridge, we've got a sharp knife
01:44 chopping board and we're ready to go.
01:47 So the first job for stir fry is we're going to make brown rice
01:50 style stir fry. And this is going to take about 25 minutes
01:55 to cook so we want to get it on first.
01:56 So I'm going to turn on the gas to get it going
02:00 so you want to put it on high. We're going to use brown rice
02:04 Always use brown rice, it's far, far healthier for you
02:07 I'm going to use one cup
02:12 of brown rice. This is such a big cup so I'll use a full cup
02:17 Two cups of boiling water
02:20 and if you use boiling water it just makes it much quicker
02:23 to get it going.
02:27 So this is the standard recipe for rice or quinoa
02:31 is one cup of grains and two cups of water
02:35 Important things to note about cooking rice
02:38 is you must have the lid on
02:41 We're using the absorption method so we want to make sure
02:43 the moisture is going into the rice not escaping at the top
02:47 of the pot. Secondly, do not stir. Resist the temptation
02:51 I know you want to. But when you're cooking rice
02:54 little steam vents appear that you see in the rice
02:56 and it means that this is what cooks the rice, so if you stir
02:59 you interrupt those little steam vents
03:01 and then it doesn't cook as properly.
03:03 That's the rice underway. So it's bubbling now
03:06 so I'm just gonna turn it down to low and they will be finished
03:10 by the end of our meal.
03:12 Third job down, great!
03:14 So now I'm going to put the roasted sweet potato, I call it
03:19 Kumara in New Zealand where I come from
03:21 and also when you're roasting things take a little bit of
03:23 baking paper, it saves up on clean up later
03:29 So put some of that down there
03:30 So we have some sweet potatoes
03:34 and I'm just going to use three of them
03:35 Good sharp knife, now we're going to leave the skin on
03:39 Life's too short for peeling vegetables
03:41 and this is good skin anyways. So we're just going to
03:43 basically cut them into quarters like that
03:49 and bang, like that
03:51 their size is probably under an inch cubes
03:56 and we're going to do three of these.
03:59 Talking about brown rice, I was in Cambodia on a mission trip
04:03 last year and one thing really amazed me is how they produce
04:07 rice in Cambodia. So what they do is they produce the rice
04:11 that comes in husks. They store up the rice in their husks
04:14 and a little guy comes around with a machine that processes
04:19 it into edible rice. And what they do then, they take the rice
04:24 husks, they pick it up and pour it into the top of the machine
04:27 brown rice pick it up and put it in the second machine
04:35 and at the bottom comes white rice.
04:38 all the stuff that came off the brown rice, all the fiber
04:43 nutrients, vitamins and minerals they feed to their pigs
04:46 and they eat the white rice.
04:50 I'm thinking well they can have so much more nutrition
04:53 less disease, they could have a high yield of their rice
04:56 and sell more if they just chose to eat brown rice.
05:00 And I thought well they do that but we actually do that in
05:02 western societies too right? Coming from New Zealand, and
05:05 Australia everyone eats white rice. So I encourage you
05:08 if you can choose brown rice why don't you get used to it
05:10 it actually tastes great. If you cook it by the recipe I show you
05:14 it is nice and soft, so it does get a reputation of being hard
05:17 and chewy sometimes but choose long grain rice for the recipe
05:21 and it tastes great. This is my little health tip for the day.
05:25 So we better get on with the sweet potato
05:27 And we'll do the third one here.
05:33 And let's get this into the oven
05:38 Any bits that are not too good we can put off to the side
05:43 I'm just going to put a little bit of oil on top of them
05:46 not talking huge amounts of oil
05:54 just finely coat them
05:58 and put them in the oven. It will probably take 15-20 minutes
06:01 and they will be lovely and soft ready to add to the stir fry
06:11 Ok, next job we want to start the stir fry itself.
06:15 So I've got a hot pan. I just turned this on now
06:18 to get it up and heating. I'm going to chop some ingredients
06:22 So the first ingredient is the good old onion
06:25 which gives a lovely sweetness to everything
06:31 the hardest part is getting the skins off
06:39 and we just need to chop this up nice and finely
06:46 a bit of skin getting everywhere
06:50 on my finger as well, onion skin everywhere
06:57 just cut into strips and then into dices
07:00 There are plenty ways you can cut up but this way I find best
07:03 Now I'm going to use a different oil I'm going to use coconut oil
07:07 Now I don't want to get into a debate about oils.
07:09 There are a lot of different philosophies on which oil you
07:11 should use and shouldn't use but generally people accept that
07:13 coconut oil is quite a healthy oil. So about a tablespoon of
07:17 oil. This starts off solid but it becomes liquid. It's got a
07:23 really nice kind of taste and it goes really nicely in stir fries
07:26 So give coconut oil a try. So we'll throw the onion in there
07:31 the oil will melt it's kind of whole at the moment but give it
07:35 a few seconds it will melt into an oil quite nicely
07:41 Next ingredient is celery, about a cup
07:46 which is probably about two medium stalks
07:48 chopping the ends off
07:51 cut in the middle. So we want it fine-ish but you don't need
07:54 to be too obsessive about making it super fine. You can but we're
07:59 cooking in 30 minutes here so we haven't got time for making
08:02 everything too restaurant like
08:10 And I've got a carrot, a nice big carrot. It's very hard
08:13 to find big carrots in America but I finally found some
08:17 Now I just need to peel that
08:20 Sometimes you can get away without peeling but this one's
08:22 looking little bit rustic so we'll just give it a good peel
08:27 If you've got little carrots that's fine as well
08:30 but you'll need to use more of them
08:33 One thing that's good to do when you're chopping things
08:35 is to get all the bits you're not going to use, all those
08:38 peels and scraps off the side
08:40 and then you're left with what you're using, it's much easier
08:42 kind of work flow to use.
08:45 So we'll just go through the middle like that
08:49 and through it again. It's a massive carrot.
08:57 And again chop them up, dice them. Some are different sizes
09:02 but that's fine for stir fry you can keep things nice
09:06 nice and random
09:12 This is a good starter base. In French cookery this combination
09:18 is actually called mo poi
09:20 I think I've pronounced it right.
09:22 It's a combination of diced onions, celery and carrots
09:26 are a standard base for many kind of French dishes,
09:29 so it's a kind of standard thing you'd probably learn
09:32 on day 1 of chef school.
09:34 Give it a good stir around
09:37 and this is just a really good, you can really smell that
09:39 coconut oil, it smells lovely.
09:42 We'll try some garlic. I've got some cloves of garlic here
09:47 Just throw the garlic into the press like that
09:51 and squeeze it through, skin and all
09:56 and we're also going to use some ginger
09:58 you can cut up fresh ginger if you want
10:00 but these kind of prepared gingers are excellent as well
10:03 So we'll probably put one, two tablespoons in
10:08 and this will be a beautiful gingery, oniony, garlicky
10:16 kind of vegetable base for stir fry
10:17 So get that underway, get those cooking
10:20 and come back to that shortly
10:26 Ah another ingredient we're going to add which you probably
10:28 haven't used before, this is Fennel. And fennel is kind of
10:32 probably like an onion but it's got a really nice sweet delicate
10:37 kind of interesting flavor.
10:38 So we're just going to trim it off here
10:42 You'll use the bulb part of it
10:44 And we're going to slice it here
10:48 just like onion and it smells kind of aniseedy
10:52 tastes kind of aniseedy, so it's just a nice thing to add
10:55 into the stir fry. It gives it another kind of flavor
10:58 to make it interesting. Because we are doing the mega dream
11:01 stir fry here so we want to make sure we're getting
11:04 all these lovely ingredients. You can also add some of these
11:06 kinda little stemmy bits. So just add a few of these in
11:11 just add a little bit of this as well for a bit of extra flavor
11:19 And one of my favorite protein sources is Tempeh
11:23 Now I don't know if you've used Tempeh before
11:26 Think of it as kind of chunky tofu. And it's basically
11:32 let's clean the board a bit
11:35 You buy the packets like this it is available in most supermarket
11:42 and it's just fermented soy beans
11:45 the beans are kind of clumped together, somehow
11:47 it's got a really nice nutty flavor.
11:49 So I'd recommend it as an alternative to tofu
11:53 or any other kind of meat
11:54 and we're going to lightly fry it today in a little bit of oil
11:59 So I'm going to chop it up into cubes like that
12:06 So turn on the flame for it
12:11 Put it in there and again when you use coconut oil
12:14 just to keep the consistency and flavor coming through
12:16 so maybe just another 1/2 tablespoon of coconut oil
12:21 in the pan that will melt and these will fry really nicely
12:25 and at the end we'll put the tamari which will give it a
12:27 really nice kind of flavor.
12:30 Here we go, the stir fry is underway
12:32 We've made a good start
12:37 If you've just joined us on Cook 30
12:38 we are cooking a mega stir fry
12:41 This is a stir fry of all my favorite ingredients
12:44 and you'll never look at a stir fry the same again
12:47 We are going to have tamari fried tempeh
12:50 roasted sweet potato, stir fried vegetables
12:53 and we're going to smother this all with a cashew lime aioli
12:58 and toasted nuts and seeds.
13:00 And to finish it off we've got a delicious
13:03 raspberry and mint smoothie.
13:07 Okay let's make the aioli. This is a really nice dressing
13:10 for a special stir fry we need a special dressing to go with it
13:13 Now you can have a stir fry without a dressing
13:15 but a little bit of dressing adds a bit of zing.
13:19 So because it's lime we're going to add some lime juice
13:21 So we're going to have 2 limes
13:24 If it's going to be a lime aioli you've got to make sure you have
13:29 the flavor in the title of the dish that actually, seriously
13:32 tastes of it. There's nothing worse than getting something
13:36 that's described as a lime and you cannot taste a hint of it.
13:39 So we've probably got 4 table spoons full of lime juice
13:46 Now make sure you use fresh lime juice. The kind of lime you
13:49 you find those little kind of lime in plastic containers
13:52 in the supermarket, I'm not sure what they put in there
13:55 but it's not lime juice. So you can't actually use that
13:57 So we're going to zest some lime as well
14:01 So just going to get some of the lime here
14:03 and just zest it off the side
14:06 probably it would've been easier if I did this before
14:07 I juiced them
14:12 You don't need much of these you just want the oil out of the
14:15 skin that's what gives it the zesty nice lime
14:19 kind of flavor.
14:22 So you can just use a fine grater through this
14:25 you can just flick it off down there like that
14:29 Ok we're going to add some whole grain mustard
14:32 about a tablespoon of that
14:35 I'm going to add some coriander
14:39 powdered coriander, you want 2 teaspoons.
14:42 I think I'll dispense with the lid and
14:45 put it like that. 30 minute cooking you don't have time to
14:48 spend an hour drizzling something up
14:51 We're going to go with two cloves of garlic
14:56 just pop it in with the skin and all
15:01 here we go, excuse the fingers
15:03 A little bit of salt, about 1/4 of a teaspoon
15:07 And we've got some Thai chili sauce here. This is optional but
15:12 we could use fresh chilies if you found them as well
15:14 It adds a nice kind of a warm hum to everything
15:19 About a tablespoon
15:20 And I think that's pretty much everything on the list
15:24 Ah cashews of course
15:26 Round about a cup of cashews
15:34 And we'll start with about a half cup of water
15:37 And you'll need to adjust this every time.
15:39 Every time it turns out different, so
15:40 Let's give it a bit of a burst
15:55 So the consistency is kind of little bit kind of thick
15:58 so we'll add a little bit more water
16:00 Now this is quite a good blender If you've got a blender
16:03 that isn't quite so sharp and kind of powerful
16:06 what you can do is you can soak the cashew nuts probably
16:10 overnight the day before to soften them up. It just makes
16:13 the blender do an easier job of making it.
16:21 Perfect! Look at that. So we're just going to pour this out into
16:24 the bowl and this is our lovely cashew lime aioli
16:28 Just take a little taste
16:33 That is amazing. That is really, really, really nice.
16:36 So put that aside. We're going to drizzle it over the stir fry
16:39 at the end. Now the stir fry is coming on nice
16:43 everything is softening up
16:46 So we want to add some other ingredients that don't as long
16:49 and that is we've got some broccoli.
16:51 I don't normally buy store cut broccoli but I saw some today
16:54 and I thought oh well it's ready to go
16:56 So we'll use some of this. So we want probably about a cup
16:59 Broccoli and a small amount of cabbage as well. So just
17:05 sorry cauliflower not cabbage
17:07 So again, just chop it up
17:10 You can chop it into nice florets if you want
17:13 but this is quick chopping, it does the same job
17:18 So these probably take only about 5-7 minutes to cook thro'
17:24 So mix them into the stir fry
17:26 Add salt while I remember so probably round about
17:29 1/4 teaspoon of salt
17:32 just to give it some saltiness
17:35 Tempeh is coming nicely there kind of browning up
17:39 And I think the rice is nearly finished
17:41 So we're well underway.
17:45 Now there's nothing better than some lovely toasted nuts
17:49 and seeds to have on a stir fry
17:51 So I'm going to make a really simple concoction now
17:54 You can buy these in the health food store as a great snack
17:56 It's so easy to make.
17:57 So there's a hot pan here. I think it's nice and hot, not
18:00 too hot. So we're going to throw in some lovely nuts
18:03 and seeds. So about 1/4 cup cashews
18:09 1/4 cup of sliced almonds
18:12 and again you can choose what ever nuts are your favorite
18:14 so put those in
18:17 and we're just going to dry roast them,
18:18 we don't need any oil or anything here
18:20 We've got some pecans
18:22 or pecans as you call them in America
18:26 and some sunflower seeds
18:28 I'm just going to let them kinda nicely toast away there
18:33 for probably around 5 minutes I think, probably a bit more
18:36 and it will brown up nicely
18:38 And then we'll let the final secret sauce at the end, so
18:41 hang by to see what that does.
18:42 So the rice is now pretty much ready I think
18:49 So I'll just turn it off and let's have a look and see
18:53 what it's like. As you can see
18:57 it's nice and flaky you can see little steam holes comin out
19:01 This is how you want your brown rice. It's nice and flaky
19:04 and soft. Not the usual chewy brown rice you probably
19:08 used to the bad reputation. So you can kind of fluff it up
19:13 I'm just going to put that in the stir fry
19:17 Then we probably want about a 1/4 to a 1/3 of the stir fry
19:22 being rice. You don't want to kind of over-rice it
19:24 And we're just going to stir that in.
19:29 The vegetables are softening up nicely but not too soft.
19:32 You kinda want a little bit of crunch.
19:33 Lots of people have memories of stir fry being, you know
19:38 lots of soggy vegetables and chewy rice
19:41 As you can see this goes together really nicely
19:44 And this fennel, this fennel here is just
19:48 is just so amazing. It tastes so aniseedy and flavorsome
19:52 It has such a great mmm depth of flavor
19:55 Make sure you try a fennel bulb You just need one
19:58 Little bit more expensive than the onions but worth it
20:02 So we'll just let that settle and mingle for a couple minutes
20:04 and let the rice kind of heat through
20:07 These things here are finished I think. I'm gonna try one
20:10 of these. Look at these, little kind of bursts of protein
20:15 and tamari. The tempeh is a really nice addition
20:22 It's going to be our protein source.
20:24 I'm going to give the nuts a bit of stir around
20:27 I can see they're getting kinda slightly brown so we'll just
20:30 leave them a little more time there
20:31 They're underway. So let's go to the smoothie
20:35 For Raspberry Smoothie, we're gonna use some
20:40 frozen raspberries.
20:43 And throw them in the blender
20:45 So round about two cups
20:49 which is in one of these blue bags
20:55 And we're going to add two bananas.
20:57 Pretty nice to use ripe bananas they're a little bit sweeter
21:03 They're really good as well, and a big handful of mint
21:07 Oh there's a bit of manky piece there, better get that off
21:12 Probably around a cup of, I'm using almond milk here
21:17 Whatever is your favorite kind of dairy free milk is
21:20 And it's as simple as that. There's your smoothie.
21:23 So what we do is blend it up
21:25 I better get the glasses
21:42 The smoothie is looking great, look at that.
21:45 Just one little guide, on the side you can see how much
21:48 we've got so bet you've got 4 cups. 32 ozs so you kind of know
21:53 you probably want to have one cup per serving which is what
21:55 this recipe does, so we'll pour these in like that
22:00 And it's nice to use nice kinda glasses like this, they kinda
22:03 just make everything look a little bit special.
22:11 There we go, I'll fill that one up later
22:14 Better just toss the nuts so they don't burn
22:18 They're coming on nicely
22:21 I'm going to add some sesame seeds but they need to be added
22:23 at the end because they cook in probably about a minute, so you
22:26 don't want to put them in earlier they're gonna burn
22:30 so we'll just throw them in here
22:34 I'm going to add some tamari now
22:36 to the tempeh and this is what gives it a really nice flavor
22:42 so we'll just put that on there
22:44 we'll just turn the gas up, just a little bit
22:48 and just give it a mingle around with the tamari
22:52 probably about two tablespoons
22:53 so it's kind of like soy sauce. You could use soy sauce
22:56 if you want to and this will soak up nicely, kinda salty
23:01 soy kind flavor to go with the stir fry
23:04 This guy is going here, so I think we can turn him off.
23:08 And the nuts I think are ready to go, so all we're gonna do now
23:12 I see a few burnt ones in there
23:14 don't look. As a chef I burn things quite a lot, so.
23:17 If you burn things at home, don't feel bad, it just happens.
23:21 So we're going to add tamari to these nuts
23:23 And these tamari roasted nuts are really, really good.
23:28 So as you can see it's steaming away there
23:31 It's probably round about two tablespoons.
23:33 And it will kind of evaporate all the moisture off you can see
23:36 and what's left is a really nice kind of flavor, so
23:41 When you see tamari roasted almonds and things like that
23:43 in the supermarket, this is basically how it's made
23:46 You can actually go home and make these any time.
23:49 We'll give it a few more minutes until the moisture comes off
23:53 and let it kind of solidify
23:56 let's put a little bit more in
24:00 for a little bit extra you can pour some honey over it as well
24:02 It's just really nice, as you can see, a lovely mmmm
24:10 make it really, really well
24:12 So I think that's everything. These guys are nearly done too
24:17 I've got the kumara or the sweet potato in the oven
24:20 So all of our components are now ready and after the break
24:24 we'll assemble it all together.
24:30 So we spent all this time preparing all these lovely
24:32 components. This is the most exciting part of any meal
24:36 is assembling it all together
24:38 I've got a nice big platter bowl here
24:40 where we're going to present the mega stir fry
24:44 So first we've got the stir fry base
24:46 which is the ricey kind of section
24:49 the rice and vegetables. We're going to spoon this here
24:52 It's a bit heavy to life with one hand, even for me.
24:57 With all the beautiful fennel and vegetables and garlic ginger
25:04 When you present things you want to let gravity do it for you
25:09 you don't want to make things look too arranged
25:13 Now we need to get our sweet potato out of the oven
25:17 This is the lovely ingredient nice and sweet
25:21 So we'll pop this over as well
25:23 It just comes off the tray nice and easy with the baking paper
25:36 Kind of arranged about a bit
25:42 Then we want to add the tempeh
25:46 Just like that
25:48 And next comes the herbs
25:52 I've got some cilantro, I'll throw that on
25:58 Like that, and we've got some mint
26:06 like that, and finish with the nuts
26:11 And you've got a mega stir fry with those beautiful ingredients
26:15 you will ever have tasted.
26:18 And for the finishing touch
26:20 this lovely cashew lime aioli
26:23 drizzled on top and leave some extra on the table as well
26:26 Thank you for joining me today on Cook 30
26:29 I hope you've learned some new things
26:30 And I look forward to seeing you next time.


Home

Revised 2016-07-20