Participants: Jeremy Dixon
Series Code: CKT
Program Code: CKT000004A
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00:20 Welcome to Cook: 30.
00:22 I'm Jeremy Dixon 00:23 from the Revive Cafes in Auckland, New Zealand. 00:25 And also I wrote the Revive Cafe cookbooks 00:28 and today, I want to share with you, 00:30 how you can create delicious cafe meals in your own home, 00:33 using lots of whole foods and whole grains, 00:36 so you can have lots more energy and vitality. 00:40 Cook: 30 food is all about using these great whole foods. 00:43 We're gonna use great protein sources like beans, 00:45 lintels and nuts, lots of whole grains, 00:48 like brown rice and quinoa, fresh produce 00:52 and fruit and vegetables and tying it all together 00:55 with lovely herbs and spices and international flavors. 00:59 And the best part about Cook: 30 food is 01:01 you do not have to spend hours slaving away in the kitchen. 01:05 In just 30 minutes, I'm gonna show you, 01:07 how you can make a cafe style nutritious meal for your family 01:11 and it would taste amazing. 01:15 On the menu today, we have a Not butter chicken, 01:19 which is a healthy version of an Indian favorite. 01:23 We're gonna be serving this on freshly cooked brown rice, 01:26 we have an amazingly colorful broccoli, 01:29 almond and cranberry salad. On the side we have 01:32 some cauliflower 01:33 and onion pakoras and of course, 01:36 the Indian favorite sweet, to finish off, 01:39 a healthy mango lassi. 01:43 Now creating a deliciously healthy meal on 30 minutes, 01:46 does not happen by accident. 01:47 And a few little steps in a planning process 01:49 can really make your cooking experience, 01:51 much quicker and far more enjoyable. 01:54 I've got the table set here with the dishes 01:55 we're gonna be using for the meal today. 01:57 In our fridge we got lots of fresh produce 02:00 that we can use straight away, on the stove top, 02:03 I've got all my pots and pans that I'm gonna be using, 02:05 chopping board here 02:06 ready to go with the sharp knife 02:08 and really nice clear work space. 02:10 We've got a blender sitting there ready to go 02:13 and we've got a pantry 02:14 stocked full of great whole food ingredients 02:17 that we can use in our cooking. 02:18 So the first thing we need to do is, 02:20 start with the cooking thing that's gonna take the longest 02:22 and that is generally the rice. 02:24 Today, I've got some nice multi-grain rice 02:26 that we're gonna cook 02:27 and the recipe for this is same as the normal rice. 02:31 I'll just turn the gas on, on to high, 02:35 so we're gonna use two cups of rice, 02:38 to four cups of water 02:40 and this two to one ratio is what we generally use 02:42 for most rice and quinoa cooking, 02:45 two cups of rice, 02:47 I've already pre-boiled the water. 02:48 So first thing when you come home from working, 02:50 you want to do a meal, put the kettle on 02:52 and make sure you have some boiling water 02:53 available to cook your meal. 02:56 So we go with four cups total 03:03 and we gonna be using the absorption method, 03:05 which means we put the lid on and we don't stir it, 03:08 we don't want to interrupt all the little steam holes 03:10 to come through and cook the rice. 03:11 So when that comes to boil, 03:13 we just turn it down to a very low temperature 03:15 and then let it just keep cooking 03:16 and take around 25 minutes to cook. 03:19 Now the next job is, we want to start the curry, 03:22 the Not butter chicken 03:23 and this is a really good favorite hotpot 03:25 we have in my cafes. 03:27 It's generally an Indian dish 03:28 that's full of lot of chicken and cream 03:30 and food colorings and things 03:31 that aren't really that good for you. 03:33 So I created this really nice healthy version. 03:35 Now the first thing 03:37 you want to do with any kind of curry 03:38 is start with a good base of onions, garlic, ginger. 03:42 So we're gonna chop it, chop the onions up, 03:46 they don't need to be super fine but just fine enough 03:48 so they cook reasonably quickly. 03:52 Most challenging part 03:53 always seems to be getting this skin off, 03:57 when we test new people to work at Revive, 03:59 we have a-- what we call 04:01 the onion test and we time them, 04:03 how long it takes them to chop up 40 pounds 04:05 or twenty kilos of onions, that's a good indicator, 04:08 to see if a person is gonna be quick in the kitchen. 04:13 Probably not something you need at home 04:14 because it probably take you a while to go through that 04:17 "I'm out of onions." 04:20 So there we go, in the pan, we put the gas on that one 04:25 on high to begin with, the onions in, 04:30 so it's one large onion, 04:32 I'm gonna use one table spoon of oil and in terms of oil, 04:35 there is a lot of debate about what oils to use. 04:37 My favorite ones are cooking rather rice bran oil 04:39 or grape seed or coconut oil and also olive oil 04:42 we generally don't want to cook too much, 04:45 you want to keep them as for cold applications. 04:48 I'm gonna add two cloves of garlic. 04:52 I'm just gonna put them in the garlic press here 04:56 and just push it through. 04:58 If you got a good strong garlic press 04:59 you don't need to skin them, 05:01 they would just put it out, like that. 05:04 That will save a lot of time because you can spend 05:05 a lot of time with the garlic, trying to get the skin off. 05:12 Also got some ginger puree, again, 05:14 a great ingredient you want to have in your pantry. 05:16 You can use fresh ginger, if you want and chop it up 05:20 but some of these ginger, 05:21 these purees are actually really nice, 05:22 and don't have too many niceties in them. 05:24 So just put a good tablespoon in there. 05:27 Give it a mix around. 05:28 And this will take around about five minutes 05:31 to just start to mingle and become clear 05:33 and then we'll start to add our spices 05:35 and other ingredients. 05:39 And the next two jobs we need to do 05:40 is cook some broccoli, for the broccoli salad 05:42 and some cauliflowers for pakoras. 05:44 So we want to get that underway nice and early, 05:46 so when we come to finalize those dishes, 05:48 we don't have to worry about cooking them. 05:51 So in the fridge we've got some 05:52 fantastic broccoli and cauliflower 05:56 and we just gonna need to dissect this 05:58 and before we do the rice is bubbling, 06:00 so I'm just gonna turn that down, 06:02 just so it's just on a very, very low setting 06:07 and then it will just keep cooking. 06:09 So make sure it's nice and low cooking 06:11 happily there for the next 20 or so minutes. 06:14 So we're gonna cook the cauliflower first 06:15 because this takes longest 06:17 and we need around three cups of cauliflower. 06:20 So we're just gonna dice this up into just common florets, 06:24 probably bite size pieces is what we want. 06:58 This is about three cups cut up here. 07:00 I'll just put the jug on, just for a few seconds, 07:03 just to get our back up to boiling temperature again 07:06 and turn on the pot. 07:08 So in a few seconds, 07:09 when we want to put on 07:11 the broccoli and the cauliflower, 07:14 we got boiling hot pan ready to go. 07:17 We're also gonna chop up some broccoli and same again, 07:22 just a nice bite size, pieces for the broccoli, 07:27 almond and cranberry salad. 07:30 So just chop up the florets off and some of them 07:31 will need to be cut through the middle. 08:04 Here we go that's about four cups 08:06 or two kind of medium size ready to go, 08:10 I can hear the jug boiling. 08:13 Put some boiling water on the pot, 08:18 Got it nice and hot ready to go. 08:22 I just turn that down a bit, 08:23 it seems to be going nice and hot 08:26 and I'm gonna put the cauliflower in the bottom. 08:27 Cauliflower will take around about five minutes to cook, 08:31 so put them in the bottom 08:33 and I'm gonna put the broccoli on top 08:34 and I'm gonna kind of cook these 08:35 in the same pot to save time, 08:37 to same water, to same dishes, 08:40 and also we've only got four hobs, 08:41 and we're gonna need them all, 08:43 so it's quite good to economize. 08:44 Put the cauliflower in the bottom 08:46 and then we're gonna put the broccoli on top. 08:49 Now the broccoli would take around 08:50 about 30 seconds to a minute, 08:54 so we want to make sure 08:55 we remember in about a minute's time 08:57 to make sure we fish that broccoli out. 09:00 Put the lid on so it steams 09:02 and we'll come back and check that shortly. 09:05 We've made a great start in this meal today, 09:08 the rice is on cooking away nicely, 09:10 the onions are nearly caramelized, 09:12 ready to complete the curry, 09:14 the broccoli 09:16 and the cauliflower cooking away, 09:17 nearly ready to go. 09:18 So a lot of the important jobs are done. 09:20 We now gonna launch into the curry 09:21 and see if we can finish that in a next couple of minutes. 09:24 So the onions are nice and soft and tender 09:27 and very, very sweet. 09:29 So we need to add some spices, 09:31 so the three spices that go together fantastically, 09:34 a cumin, so a tablespoon of cumin, 09:37 tablespoon of turmeric for color 09:42 and a tablespoon of coriander. 09:48 We're also gonna add half a teaspoon of-- 09:50 sorry a quarter teaspoon of cinnamon, 09:52 just for a little bit of extra Indianess. 09:56 And we're gonna add little bit of chili powder, 09:59 probably I want to add a little-- 10:00 use a little spoon to do this. 10:02 So probably about half of a teaspoon, 10:04 just give a little bit of a kick and again, 10:06 if you don't like anything hot don't put it in 10:07 or just start with a little bit. 10:09 You can always add more later 10:11 but it's harder to take it out later, 10:13 actually it's impossible. 10:16 So we're gonna stir these spices around for a couple of-- 10:18 probably about 30 seconds to a minute 10:20 just to activate all the lovely flavors, 10:23 Let just turn this up a little bit, 10:25 and this will just bring out all the lovely flavors, 10:27 while this happening, 10:28 I can see the broccoli is pretty much done. 10:31 So we're gonna flush this out into a colander, 10:35 only takes a couple a minutes-- 10:37 couple of seconds. 11:08 So the broccoli is lovely and grainy and crispy 11:11 and important fact to learn is to make sure 11:13 you put under cold water straightaway 11:16 and this means that broccoli will stop cooking, 11:19 and it'll retain its nice green color. 11:22 So give it a good spray around. 11:28 Now that makes sure it's cooled down, 11:31 it's not cooking. 11:36 Here we go, and we're just gonna set on the bench there 11:38 and we're gonna come back to that in a couple of minutes 11:40 when we do the broccoli salad. 11:43 Meanwhile the cauliflower, we'll just put the lid on there 11:45 and let that cook for another couple of minutes, 11:47 and now all that spices are starting to hum, 11:49 you can just smell that awesome aroma. 11:53 So we need to add some tomatoes, 11:57 chopped tomatoes 11:58 or I actually found some crushed tomatoes. 12:01 Crushed tomatoes are often good 12:02 because they are just like 12:04 a whole kind of slurry of tomatoes, 12:06 whereas chopped tomatoes 12:07 can't just be chunked to tomatoes 12:09 with kind of a watery juice. 12:11 So if you do have chopped tomatoes 12:13 even whole tomatoes in a can, 12:14 you can just blend them around with the stick blender 12:16 for couple of seconds 12:18 just to make them like crushed tomatoes. 12:27 Here we go, stir that around, 12:33 you want to make sure that tomatoes are in 12:35 before the spices start to burn. 12:41 Look at that, it smells amazing. 12:46 Just checking our recipe what's coming in next. 12:48 Okay, we gonna use, not butter chicken, 12:51 we're gonna have kind of a chicken substitute. 12:54 So I'm gonna go for some tofu. 12:57 Now I know you're thinking tofu, boring bland, 12:59 don't give me anymore tofu, there's a real neat trick 13:01 you can do to make tofu little bit more interesting. 13:04 I mean, tofu is bland by nature but it is-- 13:08 carries flavors through very well. 13:10 We'll just turn this down a little bit to low 13:13 and what I've done is 13:14 I've actually taken enough of the tofu 13:15 and it's just your regular firm tofu 13:17 that you can buy from the super market. 13:19 Put it in the freezer for a day or two 13:21 and all the ice crystals change the texture of it 13:24 and it suddenly become kind of more 13:26 I suppose chicken like and it's lots more rougher 13:28 and kind of fish like and it's just like 13:30 another interesting texture to use tofu for. 13:33 So before you put them in freezer 13:34 actually you drain it, that is just so you don't, 13:36 you know, put this big block of ice, 13:38 so a day or two in the freezer, 13:40 take it out and put in the fridge for a day 13:41 to make sure it's soft, 13:42 and then you can just chop it up. 13:44 So we've got the-- 13:46 you see the lovely texture there, 13:47 it's just nice and something different 13:49 than the normal very flat 13:51 and soggy texture you expect with tofu. 13:54 so we're just gonna chop this into little strips 13:57 and again chopping multiple layers at a time 13:59 will save you a lots of time. 14:03 And I'm gonna put them into the curry, 14:04 there is a little bit of water there 14:05 just squeeze it out 14:07 you don't need to get all of it out. 14:09 And there it would soak up that lovely tomato 14:12 and Indian spices flavor. 14:15 Give it a stir around. 14:21 I need to add some more ingredients to this dish. 14:23 We need to add some salt. 14:26 So we need to have one teaspoon of salt, 14:32 just turn it up a little bit. 14:35 And we need to have some honey, 14:37 just a little bit of sweetener. 14:39 I'm gonna add two tablespoons of honey, 14:42 just to sweeten it up a little bit, 14:44 just a nice healthy sweetener rather using sugar. 14:47 My cafes, we actually make a date puree up, 14:49 so there's many different healthy ways to sweeten, 14:52 sweeten dishes, if you want to do. 14:54 Tomatoes are generally quite bitter and acidic by nature, 14:56 so they generally usually need a little sweetening 14:58 even in a savory dish. 15:03 So I think that's just about everything. 15:05 Now we just need to add the coconut cream, 15:08 which is a great cream to add, 15:10 you could make your almond cream or cashew cream, 15:14 and there is lots of things you can use on tofu 15:16 but we wouldn't use tofu cream, 15:18 so just gonna use half a can, 15:20 this is 400 ml can, 15:21 so we're gonna use about 200ml of this. 15:25 We'll just give it a bit of a stir to make sure it-- 15:28 sometimes there can be cream on top and water below, 15:32 so we just gonna stir it through, 15:34 when you see that's heated through, 15:36 pour it over. 15:38 It's half a can, stir it through 15:42 and this dish is basically finished. 15:44 So we're just gonna let it sit on the stove here 15:46 in its own warmth just to kind of let the flavors mingle 15:49 and finish kind of a little bit of cooking, 15:51 we don't want to boil it with the coconut cream in it 15:53 and all we're gonna need to do at the end 15:55 is just add a little bit of cilantro on top 15:56 to garnish it, 15:57 and you've got your pretty much a nice, healthy, 15:59 not butter chicken, all finished. 16:04 So the cauliflower is now done. 16:07 So we just drain that through the colander, 16:13 and again, we don't want this to keep cooking 16:14 and become mushy, 16:15 so we're just going to-- just drain that, 16:21 and just let that sitting on the bench with the broccoli, 16:23 I'm gonna come back to that shortly as well. 16:27 If you've just joined us, we're halfway through 16:29 making delicious meal in under 30 minutes. 16:32 Today we're making a Not butter chicken curry, 16:35 a healthy version of this great Indian treat, 16:38 we're gonna serving it on freshly cooked brown rice 16:41 with the broccoli, almond and cranberry salad. 16:44 We're gonna have alongside cauliflower and onion pakoras, 16:47 and of course, to finish with a lovely Indian drink, 16:50 a healthy mango lassi. 16:53 Okay, we need to put the broccoli 16:55 to get salad together. 16:56 We've have done all the hard work, 16:57 we've cooked the broccoli 16:59 so we're just gonna put the broccoli 17:00 into a nice wooden bowl or some kind of a bowl 17:02 you want to serve from 17:03 and we're just gonna throw 17:04 just a little bit 17:06 swig of olive oil over the top of it, 17:08 a pinch of salt, just to give a little bit of something extra 17:12 and we're just gonna put some dried cranberries, 17:17 and some slivered almonds. Now, how easy is that salad, 17:22 ready for the table and done in a very short time. 17:26 Pakoras are a great little Indian dish with a fry 17:29 little bits of vegetables in this great chickpea batter. 17:32 Unfortunately, it's usually full of fat and deep fried. 17:35 So here's a great healthy alternative. 17:38 So first thing we're gonna do is make the batter. 17:40 We've got some chickpea flour 17:42 or can be called garbanzo flour or besan flour or China flour. 17:46 So don't be confused 17:48 by all the different names you get, 17:49 so we're gonna have one cup of this, 17:53 one cup of this, and one cup of water, 17:58 we just gonna start with the little 17:59 when we stir chickpea flour just so it doesn't get-- 18:04 get too lumpy. 18:08 So it's quite easy as a recipe to remember, 18:09 one cup of each. 18:20 Put the rest of the water in. 18:23 We're also gonna add some turmeric, 18:25 so half a teaspoon of turmeric, 18:28 give it a nice yellow color 18:31 and we're gonna add some coriander 18:35 and we've got one tablespoon. 18:38 So we're using a lots of these great Indian spices today. 18:42 And we're also gonna add some salt 18:44 and a half teaspoon of salt 18:48 and I think that's everything, 18:49 oh, two cloves of garlic, 18:51 just grab two cloves of garlic, 18:53 put them in a garlic press, 18:58 look at that it saved us lots of time, 19:01 and then just stir it up together, 19:02 oh, sorry, we need some honey, 19:04 tablespoon of honey as well, 19:05 just a bit of sweetness to take off the bitterness 19:07 that sometimes come with some of these spices, 19:11 just gonna mix this up into the lovely batter 19:14 that we're gonna use. 19:16 It's a little bit runny at the moment, 19:18 I might just add a little bit more, 19:20 flour, just to make it 19:23 so it's the appropriate batter texture. 19:26 With all these kind of batters and flour 19:28 some of them are finer and courser 19:29 and they all react differently, 19:30 so you need to just see how, 19:34 add a little bit more here and there, 19:37 so it's the right consistency. 19:38 So it's gonna stick to our vegetables. 20:18 Okay, another lovely thick batter there, 20:21 so it's just ready, 20:22 so I'm just gonna coat the vegetables, 20:24 it's kind of runny 20:25 but it's not gonna be too runny. 20:27 So we're gonna chop up half an onion. 20:30 So chop it this way, 20:32 so we just want to have some half moons, 20:35 and chop them kind of reasonably medium. 20:38 I'm gonna fry these up as well. 20:44 So the onions and the cauliflower 20:51 that we prepared beforehand, we're thinking ahead. 20:54 So we know what's coming up. 20:56 I'm just gonna mix these up with a spoon, 21:01 and just give them a light coating 21:03 and while we're doing that we'll just turn oven on, 21:04 so we just got hot pan ready to go, 21:08 and just coat these. 21:31 Okay, we're gonna put 21:32 two tablespoons of oil in the pan 21:35 and normally you'll be putting gallons in with deep frying, 21:38 but we need just a little bit just for shallow frying. 21:42 We just gonna pour this in and when you put in 21:44 make sure you don't tip the whole juice in as well, 21:46 we just want individual components to go in. 21:56 And that will just take 21:57 a couple of minutes just to fry up 21:59 and then we'll give them a little bit flip 22:01 and you've got this lovely chickpea spicy coating 22:05 and that will crisping up nicely. 22:08 So now we want to bring the heat to full 22:13 and then we will come back to those shortly. 22:18 Everything is progressing really, really well. 22:20 The broccoli salad is all finished, 22:23 the Not butter chicken is finished. 22:24 The pakoras are sizzling away nicely. 22:27 The brown rice is nearly finished 22:29 it will be a couple more minutes, 22:31 so now it's a great time to get in 22:32 and make the delicious mango lassi. 22:36 So we're gonna go to the fridge and get some milk 22:38 and I quite like almond milk 22:39 but you can use any milk that you want. 22:42 Also we gonna use some frozen mango chunks 22:45 and these are fantastic way 22:46 of getting mango when it's out of season 22:49 and because they are nice and frozen, 22:50 that means they give 22:51 a really nice smooth texture in the smoothie. 22:54 So we want about three cups of mango chunks, 23:03 and we want milk, that round about two cups, 23:09 take a lid off like it comes out little bit better, 23:12 two cups of that. 23:14 We're gonna add two tablespoons of honey, 23:19 just to give it a bit of sweetness. 23:25 And we gonna add two ripe bananas 23:28 and just normal bananas are great here, 23:30 so just put two bananas in, 23:33 into the blender and get it going. 23:41 While that's going away, 23:43 we'll give that pakoras little bit of stir, 23:45 they like to stick together 23:47 so just give them a bit of a mingle around, 23:50 so they don't burn, 23:52 just to set right all the batter. 23:55 They're coming on nicely, 23:56 they're browning up beautifully, 23:58 I'll just turn the heat down a little bit, 23:59 Probably don't-- too hard. 24:03 And will turn in shortly. 24:06 So it's coming along well. 24:07 Back to the smoothie 24:11 and that's just looking fantastic. 24:14 So I'm gonna use some glasses from the table, 24:19 and we'll fill these up, so they are ready to serve. 24:28 It's nice when you use 24:30 some nice big goblets like this, 24:31 they always present really, really well. 24:35 Hardest part is not getting any drips spilling down side. 24:41 And they just make an excellent dessert. 24:42 So mango lassi is a great drink 24:44 but often there's lot of colorings 24:45 and flavorings and sugar and yogurt. 24:48 So this is a great healthy alternative, 24:50 just using natural fruit. 24:52 Just a little bit of garnish, 24:54 just to make a little bit more exciting, 24:55 just a little bit of sprinkle of nutmeg, 24:58 just to give that little special touch 25:02 and that is ready to go. 25:04 Back to the pakoras, they just need a little turn, 25:09 and they are coming on, look at that. 25:11 So as you can see the batter just kind of coating them 25:14 and they just really nice crunchy, 25:16 the onions kind of softening up a little bit, 25:19 that's just a lovely sweet treat. 25:21 We're gonna serve that in a bowl 25:23 with little bit of some sweet chili sauce 25:25 and some cilantro on top as well. 25:28 So the rice is now done as you can see, 25:31 I'll just get a spoon and just look at the bottom, 25:36 this way it's just a-- just tilt it back 25:39 and just have a look down and you can see the other-- 25:42 there's actually no water in the bottom there. 25:46 So it's pretty much done, it's nice and soft, 25:48 we're just give it a try, beautiful, 25:51 sometimes it needs little few little extra minutes, 25:53 just to sit there and mingle. 25:55 I'm gonna serve that in nice white dish, just grab a spoon, 26:02 as you can see this beautiful wild rice, 26:04 it's mainly brown rice but just a few slicks 26:07 of other wild rice in there. 26:13 And we'll just put it in the bowl, just like that. 26:20 We'll probably garnish it with a parsley later, 26:23 just to make it look little bit more interesting as well. 26:32 There we go. 26:36 And there we have a delicious, 26:38 nutritious Indian meal in 30 minutes. 26:41 We have the amazing Not butter chicken, 26:43 a delicious healthy Indian favorite, 26:46 served on freshly cooked brown and wild rice. 26:49 We have the broccoli, almond and cranberry salad. 26:52 So quick to make 26:54 and the cauliflowers and onion pakoras, 26:57 and of course, to finish off with the mango lassi. 27:01 Well, today, I'm joined here with my lovely wife Verity 27:03 and she's actually worn an Indian dress. 27:05 What are you wearing? 27:06 I think you pronounce it kurta. A kurta? 27:08 Yeah, it was given to me by Dina, 27:10 a friend of ours who brought it home from India. 27:12 Excellent. Yeah. 27:14 It's great. We're about to start dinner. 27:15 But thank you for joining me today for Cook: 30. 27:18 I hope you've picked up some great skills, 27:20 recipes and techniques, so you can give your family 27:22 healthy nutritious meals in 30 minutes, let's eat. 27:27 All right, thanks, darling. |
Revised 2015-11-16