Cook 30

Mini Butternut Frittatas

Three Angels Broadcasting Network

Program transcript

Participants: Jeremy Dixon

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Series Code: CKT

Program Code: CKT000039A


00:20 Welcome to Cook:30.
00:22 I'm Jeremy Dixon
00:24 from the Revive Cafes in Auckland, New Zealand.
00:26 And I also wrote the Revive Cafe cookbooks.
00:28 And today I'm going to share with you
00:30 some delicious cafe style meals
00:33 that you can cook at home.
00:35 Cook:30 Food is all about using whole foods.
00:38 We gonna be using whole grains, lots of plant based proteins,
00:43 wrapping them all together
00:44 with fresh fruit and vegetables
00:45 and international herbs and spices.
00:49 And the best part is you won't have
00:50 to spend hours slaving away in the kitchen.
00:53 I'm gonna show you in the next 30 minutes
00:54 how easy it can be.
00:57 On the menu today
00:59 we have mini butternut frittata.
01:03 We have Panzanella
01:04 which is an Italian bread and tomato salad.
01:07 We have a sweet potato hash, and wild berry iced water,
01:12 and to finish some delicious bliss balls.
01:16 So making a meal like this
01:18 in just 30 minutes does not happen by accident.
01:20 We've got a clear workspace, chopping board,
01:23 sharp knife
01:25 with the oven on at 180 Celsius about 350 Fahrenheit.
01:29 We have water boiled in the jug.
01:31 Pans on the stove.
01:33 And our ingredients here ready to go.
01:37 First job is the butternut frittatas.
01:40 So we're gonna use a butternut,
01:42 I've got nice big one here.
01:43 I'm gonna cut this in half.
01:45 This half has seeds.
01:47 We're gonna put that away and use in something later,
01:49 and this half doesn't
01:50 so it's gonna be really quick to prepare.
01:53 So we want to firstly take the skin off.
01:56 So I'm just gonna often leave the skin on but we,
01:58 this is for inside of frittata
02:00 so we generally wanted to be reasonably soft.
02:03 And also we want to cook the pumpkin or the butternut
02:07 and make it nice and soft,
02:09 and then we want to cook the frittata,
02:11 so we kind of have a double cooking action.
02:13 So we need to get underway really quickly.
02:17 I want to get an oven tray.
02:21 And I'm just gonna put some parchment paper
02:23 or baking paper on top.
02:29 And this will help.
02:32 Oop, bit long there.
02:33 And this will just help keep the pan clean and easy
02:35 to prepare up with so.
02:37 You know, five cents of baking paper
02:38 might save you a lot of time cooking,
02:41 cleaning later.
02:42 Now, one of the tips for cooking things quickly
02:45 is cutting things finely,
02:46 so we're gonna cut these into cubes
02:51 for the frittata.
02:52 So the frittata will be going in these little pans here
02:56 so we don't want big chunks, we want lots of little chunks.
02:59 So I'm just gonna dice these,
03:00 so try and hold them all together like that.
03:04 Oops,
03:06 they came apart, no worries, we got a plan two.
03:09 Just to line them up.
03:12 And then we'll just go through again
03:15 and put them into dices.
03:19 And if you economize on your cuts
03:21 things go faster.
03:24 Got a few big ones here.
03:26 Put them on the tray...
03:31 just like that,
03:33 and we'll do some more as well.
03:37 Continue, continue.
03:42 So we probably need around about
03:44 two to three cups
03:46 where it will just shrink a little bit when it's,
03:48 when it's cooked as well, you know, save that for later.
03:52 I'm just gonna spray with a little bit of cooking oil.
03:55 Just so it
03:58 cooks evenly and doesn't burn.
04:00 That's probably about, you know,
04:02 a couple of teaspoons of all this, so not much,
04:03 we're not deep frying or anything.
04:07 And we just gonna pop that in the oven.
04:10 And hopefully in about 10 minutes
04:12 they would be soft enough for our frittata.
04:17 Next job, we want to
04:20 make the mash so.
04:22 So we've got some sweet potato
04:24 and some potatoes,
04:26 and we're just gonna chop this up,
04:27 leave the skin on,
04:30 and these are gonna be mashed later
04:32 so you don't have to be very particular
04:34 about how you end up cutting it just mall enough
04:38 so it's gonna cook approximately
04:40 probably 10 to 15 minutes.
04:42 So just into
04:45 chunks like that
04:47 and we'll fire it in the pot.
05:02 Okay, we're ready to unpose,
05:06 that's the sweet potato side of it.
05:08 Also gonna add a bit of normal potato
05:10 just to balance it off
05:11 and make it a bit more interesting.
05:13 There is a color little bit.
05:15 So again these are gonna be cut.
05:17 Now potato takes a little bit longer to cook,
05:20 probably twice as long,
05:21 so we're gonna make sure we slice these really finely.
05:24 We don't want the sweet potato being cooked.
05:28 And these guys hanging around
05:31 waiting to cook because they're too hard,
05:33 so we make sure you keep them really thin.
05:41 And pop them in there with those guys.
05:44 And now, just before we started we boiled the jug
05:46 so we've got near boiling water ready to go.
05:51 And we're just gonna pour that over.
05:53 Start the gas.
05:56 Oops, wrong one.
06:05 Mingle that around, just needs to be just covered.
06:08 That will take around about 15 minutes
06:12 and it should be nice and soft.
06:16 Next job, we want to do the bread for the salad,
06:20 this lovely Italian tomato and bread salad.
06:24 Got some really nice whole grain bread,
06:26 so find a nice,
06:27 make sure you get a good supply of
06:29 whole grain bread.
06:30 And we're gonna use around about
06:33 probably that much.
06:35 We're gonna make croutons
06:36 except we're not gonna make them nice and regular.
06:40 We gonna make them really rough and rustic.
06:44 And just put some baking paper on.
06:49 So you just want to grab the bread.
06:50 As you can see it's nice whole grain bread,
06:52 and we're gonna rip it up into random chunks,
06:55 crust and all.
06:57 It just adds to a really nice rusticness to the salad.
07:02 Grab it all together, that's quicker.
07:05 Mash it around.
07:11 And it's also nice if you can buy non slice bread,
07:13 you can even make more
07:14 of a three dimensional rustic look.
07:18 So lay it out.
07:20 I'm gonna make as many croutons.
07:22 Again I'm just gonna use some of the spray
07:24 which evenly coated
07:28 and doesn't actually end up putting that much oil on it so.
07:32 Here we go, just a sprinkle of salt.
07:38 And pop this in the oven with the butternut.
07:46 Okay, let's hop back on the frittata.
07:49 So we're gonna use some onion and some red pepper
07:51 just for a lovely bit of color to it,
07:53 so just grab a smaller shred onion.
07:56 I'm gonna dice this reasonably roughly.
07:58 We want to see the onion in the frittata
08:01 and we like this purpleness,
08:02 so we gonna just make it
08:04 reasonably on the big side of diced,
08:09 put in the pan on high
08:13 and we better throw a bit of oil
08:15 in just to let it go around.
08:20 Get all the onion.
08:21 Now we do the same thing with this lovely red bell pepper
08:26 or capsicum depending on what country you come from.
08:30 We'll just take out the insides and throw that away.
08:35 And, oop, few seeds left.
08:39 We get rid of those.
08:40 And again just similar size, nice big chunks.
08:45 And make sure you get a good knife.
08:47 And when you're chopping it,
08:48 don't forget we're not pushing down,
08:51 we're sliding through which is much easier like that.
08:56 So give these guys a couple of minutes
08:58 just to become acquainted, and they will soften up,
09:02 so we just want them nicely soft.
09:04 And want them to reduce in size a little bit as well.
09:10 So they're happily mingled there.
09:13 And then we want to make the batter for the frittata.
09:15 Now frittata is you probably think
09:16 is normally made with eggs.
09:18 For frittata we really need egg alternative
09:21 we're gonna make it in the blender,
09:22 so we're gonna fire some ingredients in
09:24 and the base is gonna be tofu.
09:26 And don't worry, it's not gonna taste too much like tofu,
09:28 just gonna pierce the bottom and get rid of the water out.
09:33 So we're gonna put in 350 grams which is about 10 ounces.
09:37 This guy here is 15 ounces
09:39 so we'll do about two-third of this block.
09:43 So we'll just do about that much.
09:46 So tofu doesn't have any flavor,
09:47 well, it does have a little bit of flavor,
09:49 but all the other flavor
09:50 will actually override the tofu,
09:53 so don't get too concerned.
09:55 I'm gonna use some arrowroot,
09:56 actually one tablespoon of arrowroot.
09:58 You can use arrowroot or corn flour.
10:01 This is just a good thickener to use.
10:03 I'll put in.
10:06 And also some garbanzo bean flour
10:08 or chickpea flour or besan flour,
10:11 exactly the same thing.
10:13 So we want four tablespoons,
10:16 so I'll do only two massive tablespoons
10:19 which is same as four normal tablespoons.
10:25 And we want a bit of turmeric around about
10:28 half a teaspoon.
10:35 Half teaspoon which will give
10:37 that really nice eggy yellow color.
10:40 We'll just add half a teaspoon of salt.
10:43 Just check these guys here, they are going nicely.
10:49 Just turn it down, we don't want them to burn.
10:51 And little bit of water so we put in,
10:53 we'll start with a round about
10:54 probably two tablespoons of water,
10:56 and we'll come back and adjust it as we go.
10:59 What else? Garlic.
11:01 So let's put in some garlic.
11:04 Will be two cloves of garlic
11:06 on the garlic press like that.
11:10 Then we're just gonna squeeze it in.
11:16 Come on, and let's blend.
11:29 Bit of a fault start there,
11:30 I'll just push it down and mix it in.
11:32 Tofu needs a bit of extra stuff there.
11:37 I might put a bit of extra water in as well.
11:42 Okay, take two.
12:00 There we go, mixing nicely.
12:10 See in with these really nice kind of,
12:13 I suppose kind of eaty kind of frittatary mix,
12:15 and we're gonna use that
12:17 to form the bases of our frittata.
12:19 So we gonna wait till the pumpkin is finished,
12:21 but that is all ready to go.
12:22 Well, now we'll put it near this bowl actually,
12:25 in there like that.
12:28 And we'll also add some of these guys.
12:31 I've probably soften up a little bit more
12:33 and let them shrink down.
12:34 Within a couple of minutes will basically combine that
12:37 and that, and the pumpkin into the frittata mix.
12:42 If you've just joined us on Cook:30
12:44 we're making many butternut frittatas.
12:48 We have Panzanella
12:49 which is an Italian bread salad,
12:52 sweet potato hash and a wild berry iced water,
12:56 and to finish it off, delicious bliss balls.
13:00 Okay, let's check what's happening in the oven.
13:03 So we've got some bread,
13:06 and that's looking nice and crispy,
13:09 and I think it's little bit soft in the middle
13:11 so it will be great for our bread salad.
13:13 Just gonna park this over here.
13:15 In the meantime we don't want to overcook or burn.
13:18 And this pumpkin or butternut is looking nice and soft.
13:25 Look at that.
13:26 Yep, nice and soft.
13:29 Little bit hot.
13:30 So to make this all we want to do
13:32 assemble these components in these muffin tins,
13:36 so the easiest way to do it
13:37 'cause these are kind of pan stick,
13:39 so we're just gonna use some parchment paper.
13:43 And what we're gonna do is cut them
13:44 to little parchment kind of sizes,
13:48 probably round about that big,
13:49 and press it into the muffin tin just like that.
13:54 So you check it through one at the time
13:55 'cause they just want to jump out
13:57 and do their own thing, so we're gonna start,
13:59 I'll do it this one here
14:01 by spooning in
14:04 some of these lovely stuff.
14:09 And we want to put in
14:12 the butternut
14:17 about that much.
14:19 Putting in little bit of this stuff here,
14:23 and bit of spoonful on top, and kind of just push it in
14:27 and just kind of mush it around a little bit.
14:32 So that's how it will end up looking.
14:33 So we want to make sure it's around about
14:35 50 percent of that and 50 percent vegetables,
14:37 and if it's too much of that,
14:38 it can take a while to cook, so we'll do another one here.
14:43 Put in like that,
14:45 and just repeat for all of the frittatas.
14:53 For this one here.
15:00 And I think we might have them all done.
15:07 Simple as that.
15:09 Just get a spoon and just kind of make sure
15:11 you tap them down a bit
15:12 just to check there is no major air gaps.
15:18 And make sure all will hopefully behave themself.
15:24 We'll put a little bit more on this one here.
15:28 And that baking paper was little bit cumbersome,
15:30 you're much better spending few minutes
15:32 in the baking paper thing
15:33 than afterwards trying to wedge out
15:36 some burned frittatas.
15:37 So we gonna add a very brief spray
15:39 of oil on top.
15:44 These are the green beans
15:45 they're gonna really well in that lovely salad,
15:48 so I'm just gonna just cook them briefly.
15:50 You can have them raw
15:52 but they just need a little bit cooking
15:53 just to make them taste not so raw,
15:56 so just shift them to either end,
15:59 chop the ends of in one hit if you can.
16:04 Look at that.
16:05 I'm just gonna put these in the...
16:08 this guy here and just borrow steaming water
16:10 just for a couple of minutes
16:12 just to cook those beans like that,
16:14 so that will lift up very easily.
16:16 Same thing we do in another pan and do them again.
16:20 All right, and the bliss balls.
16:22 These are really, really good product and good dessert.
16:25 So we want to mix up some dates.
16:30 So we think we want around about probably two-thirds fruit
16:35 and about one-thirds nut is the general rule of thumb
16:37 for this type of mixture.
16:39 So we'll put on some dates.
16:41 These are pitted dates without the stones or the pits.
16:45 Open the bag probably that will help.
16:49 And we're gonna put some cranberries.
16:51 And this recipe is really flexible,
16:53 you can put in any kind of fruit you want,
16:57 apricots, raisins, sultanas.
17:00 Yeah, very, very flexible.
17:02 We're gonna add some almonds,
17:04 probably around about half a cup of almonds,
17:07 and half a cup of cashew nut
17:09 so again very good, your nuts if you want to.
17:15 And what's gonna pull this can give it
17:17 a really nice kind of chocolatey flavor
17:19 is some carob powder.
17:21 And carob powder is really healthy alternative
17:24 to cocoa powder.
17:26 Doesn't have any caffeine in it
17:27 and it's really, really, much, much better for you.
17:30 So we're gonna put in around
17:32 about two tablespoons of carob powder.
17:36 And we're going to mix it up with the food processor
17:41 and see what happens.
17:44 So it may not need any water,
17:47 so we gonna go through to see if it does need any,
17:50 and after get a few, probably about 20-30 seconds
17:52 we'll able to see what it looks like.
17:58 As you can see it's getting really kind of crumbly.
18:01 It's not quite at the stage
18:02 where you can actually brought into bowl,
18:04 so I'm gonna add some water, so I'm gonna add stuff
18:06 with probably around half a cup.
18:10 And we'll keep accordingly.
18:15 Look at that, that's made all the difference.
18:20 I think it's not ready, needs a more blending or processing.
18:29 Perfect, so there we have a really nice
18:34 kind of blend of those nuts and fruit and the carob powder.
18:39 So we'll kind of coat them in coconut
18:43 just to make them easier to handle.
18:46 Just put a little bit of coconut
18:48 unsweetened in a bowl
18:51 and we're gonna make balls.
18:53 You can choose whatever the size you want to make.
18:54 You can make, you know golf ball size.
18:57 Just kind of what I'm gonna make today,
18:58 but you can make smaller size if you want.
19:00 In fact I used to make this at my cafe by hand
19:04 and they sold really well
19:07 except we kept on breaking our blenders
19:09 because we're making too many,
19:11 and I started really to just spend hours
19:13 rolling these balls so I had a friend of mine
19:15 who is an engineer said he can make a machine
19:17 that can make them,
19:18 so he did, and we formed a little company
19:21 and sell this little product in New Zealand
19:22 called fruit balls
19:24 which are really similar to this
19:25 except they're more of kind of a commercial kind of setting,
19:31 so yes, amazing how one little idea
19:33 you can share with other people throughout the country.
19:39 So I'll finish rolling the rest of those
19:40 during the break and will put it aside also,
19:43 make sure you take the blade out
19:44 so you don't cut yourself, can be quite dangerous.
19:48 So on to the salad, let's see how these beans are going.
19:53 Oh, yep, they're looking nice and cooked here
19:57 so fish this out.
20:02 Because they're nice and big it's...
20:03 ouch, quite doable.
20:07 Here we go.
20:08 That will be a nice addition to our salad,
20:13 and I'm just gonna turn this off
20:14 because those are looking decisively ready to be mashed.
20:18 So let's get the salad underway,
20:21 so we're gonna have the bread.
20:24 I'll pour this in, I'm gonna mix it in the bowl
20:27 we're gonna be serving with.
20:29 They're nice, chunky, rustic croutons.
20:33 And I put these in here, they will be right like that.
20:37 And we're gonna put in some tomatoes,
20:40 it's a tomato salad
20:42 so we're gonna put some tomatoes on the board.
20:45 And this is so rustic
20:47 we're actually gonna just mash these tomatoes,
20:51 so at this place just gonna squash them,
20:53 just push them down, give them a good mash around.
20:57 These are really rustic Italian salad.
21:02 Like that just kind of giving a good push.
21:06 Look at that, and throw them in.
21:10 Doesn't that look beautiful?
21:12 Don't forget some of the tomato juice as well.
21:17 They're just looking really nice and rustic
21:21 just a bit to sprinkle bit over like that
21:27 and squeeze over lemon juice.
21:33 Through my finger.
21:37 And that will kind of soak couple of those lovely flavors.
21:45 The flavor will just be lovely.
21:49 And we'll garnish it with some Italian parsley
21:52 before we serve.
21:55 Now let's do the mash.
21:57 This is all lovely and done
21:58 so I'm just gonna pick this up and drain it.
22:04 Well, these are in the pot lid,
22:06 you can use a colander if you want.
22:11 I'm just gonna mix this mash just in the pot that it's in,
22:17 and where's my masher?
22:19 Just give it a good mashing.
22:22 Just a bit of a messy menu today.
22:25 We got tomato all over the board,
22:26 things flying everywhere.
22:28 So when you mix, you don't want to mash it at 100 percent,
22:31 you just want to mash it so it's kind of mashed,
22:33 you want some actually you got some little bits in there,
22:35 some bits of skin, we're not looking for a puree,
22:38 it's a mash.
22:41 So we're gonna sprinkle some salt,
22:43 so put around about half a teaspoon.
22:48 May be just a little touch more and let just get some milk,
22:54 so I'm using just the plain soy milk
22:56 but you can use whatever milk that you want.
23:02 Around half a cup and just mash it all in together.
23:20 Okay, let's put this in this serving dish,
23:23 so just gonna spoon it in.
23:26 It's a very simple dish.
23:28 There's lots of flavor and sweetness
23:30 and the sweet potato
23:31 so we don't need to go overboard
23:33 and put too much stuff in.
23:36 It's a lovely mash.
23:41 I want to add some Italian parsley
23:42 just to give it a little bit of color,
23:44 so I'll just chop some of these up.
23:49 Sprinkle it over.
23:52 Now we've got some garlic for the salad,
23:54 so just get two cloves of garlic
23:58 and just squish it over
24:01 and just kind of mix it around again just evenly distributed,
24:06 the hot bread and the garlic and the tomatoes
24:09 and the beans make a really nice salad,
24:11 and we'll share some of this Italian parsley as well.
24:16 And a few tomatoes on top to make sure
24:17 the colorful yummy bits are displaying.
24:20 It's a lovely Italian salad.
24:25 This berry iced water
24:27 is a lovely refreshing drink to have,
24:29 some really subtle flavor,
24:30 so I've got some ice here out of the freezer,
24:32 some filter water.
24:33 I'm just gonna fire in some frozen berries
24:36 and some fresh berries.
24:37 So add some frozen blueberries,
24:40 so I'll put a handful of these in.
24:43 And the good thing about using frozen berries
24:44 is they kind of color the water
24:46 and just get a really subtle flavor.
24:49 I've got some raspberries here as well,
24:52 so we'll just throw some of them in like that.
24:57 And when you mix around you can see them,
24:58 look at that lovely, lovely color,
25:00 so it's not going to be sweet drink
25:02 but it's just a lightly tainted berry drink.
25:05 Some strawberries, I don't have any frozen
25:07 but I've got some fresh ones.
25:08 So just gonna slice this up,
25:10 this one looks like a better one.
25:12 And put this in here as well,
25:13 so probably I'll put about three
25:15 and we just kind of just, just roughly dice them,
25:19 nothing too flash,
25:22 so they can join the berry party.
25:26 In that like that.
25:29 Gonna put in couple of sprigs of mint, some color,
25:32 then I'm gonna put some of this ice in,
25:34 and that is going to be
25:35 our delicious lovely fresh drink.
25:41 Look at that.
25:42 Okay, let's see how these frittatas are going.
25:47 I think they're ready.
25:51 As you can see, we kind of take them out
25:55 and look at that,
25:56 they're ready to put in a plate,
25:58 lovely fresh frittata with pumpkin
26:01 and all that lovely onion and pepper.


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Revised 2017-01-05