Participants: Jeremy Dixon
Series Code: CKT
Program Code: CKT000018A
|
00:21 Welcome to Cook:30.
00:23 I am Jeremy Dixon from the Revive Cafes 00:25 in Auckland, New Zealand. 00:26 And also wrote the Revive Cafe cookbooks. 00:29 And today, I want to share with you 00:30 some secrets from my cafe, 00:32 so you can make delicious healthy meals 00:34 in your very own home. 00:37 Cook:30 Food is about using great whole food, 00:40 plant-based ingredients. 00:42 We're going to be using protein sources 00:43 like beans, nuts and lentils. 00:47 Whole grains, fresh fruit and vegetables 00:50 and tying it all together with herbs and spices 00:53 and international flavors. 00:55 And the best part about Cook:30 food 00:57 is you do not have to spend hours 00:59 slaving away in the kitchen making it. 01:02 I'm going to show you a great delicious healthy meal 01:04 in the next 30 minutes 01:06 and you'll be amazed how easy it is. 01:10 On the menu today, we have a McHealthy meal combo. 01:15 We are starting with an amazing burger 01:16 that has a bean patty, Moroccan hummus, 01:20 fresh salad vegetables 01:21 and roasted butternut squash. 01:25 On the side, we're going to have sweet potato fries 01:27 and finishing it off with a carob ice shake. 01:32 So to start, we gonna make sure we set up our kitchen properly. 01:36 A nice clear work surface. 01:38 We've got a pan on the stove. 01:40 The oven's preheated at 350 Fahrenheit, 180 Celsius. 01:44 A sharp knife. 01:46 Good chopping board 01:48 and I've got lots of healthy ingredients 01:50 in a cupboard, in refrigerator. 01:53 So we're going to start with the sweet potato fries 01:56 and these are being nothing like 01:57 anything you've tasted before. 01:59 So we're going to start with some sweet potatoes. 02:01 And you can choose any color you want. 02:03 You can have the, the purple, the red, the orange, the gold. 02:06 And we're not going to peel them at all. 02:07 I'm not a big fan of peeling vegetables, 02:09 we don't need to 02:10 because obviously it takes time, 02:12 it creates wastage 02:13 and it has actually lots of nutrients in the skin as well. 02:16 So then to make fries, we're just gonna chop this 02:19 into nice, thick circles. 02:26 And then we're just gonna line them up together 02:29 and probably do about three at a time up here. 02:31 Skillful, and just cutting them, 02:33 whoops, we just might just do two, 02:35 I'm not offering that skill for today. 02:36 Cut two, just like that. 02:38 And you get really nice fried type size, 02:41 a nice chunky fries. 02:44 So continue with the rest of them. 02:48 So when you get fries from a fast food place, 02:53 they're generally deep fried in oil, 02:55 which means you got huge amounts of fat 02:58 and the fats being usually not very good fat as well. 03:03 Just chop this up. 03:05 Just keep cutting them into nice fry size pieces. 03:11 They all reduce a little bit when they are cooking, 03:14 so you probably want to err on the bigger side 03:16 than the smaller side. 03:18 And if you've got a long way or a short way, 03:20 make sure you get a long way 'cause you want longer fries 03:23 rather than shorter fries. 03:57 And you want to know these potatoes, 03:58 these fries is going to be a lot lower fat 04:00 than the ones you get in a fast food place. 04:03 Going to need some oil, 04:04 probably about two tablespoons of oil. 04:06 So this is actually very small amount 04:09 compared to what you'd be using 04:11 if you were in a fast food restaurant 04:13 deep frying. 04:14 So just toss them up like this, 04:17 just so that they're evenly coated. 04:19 It's really important that it's evenly distributed 04:20 so they, they cook and don't burn, 04:23 will help things cook faster, evenly. 04:26 And obviously, it's lots of flavor. 04:30 Oven tray, like that. 04:32 Spread them out. 04:35 Don't have to be perfectly spread out 04:37 and pop them in the oven. 04:44 So they're underway and they'll be ready in 04:46 probably around about 15 to 20 minutes. 04:49 Next ingredient is the roasted butternut squash. 04:52 And this is amazing vegetable when it's cooked 04:54 and it's an amazing ingredient for burger. 04:58 With the butternut squash, you've got this here 04:59 which is all butternut, 05:02 this here what is butternut and seeds. 05:04 So of course, when we cook, 05:06 we just going to use the top section. 05:07 And we're just going to slice off. 05:10 We're just going to slice off four rings 05:16 of butternut squash 05:18 and these are happen to be burger-shape sizes, 05:22 so they're going to be really nice. 05:24 And the skin on this is really, really soft, 05:26 so you leave it on. 05:27 We don't need to peel it. 05:28 Just put, just a touch of oil on oven, oven tray, 05:32 baking tray. 05:34 Both sides. 05:36 Just a very light coating. 05:39 These are my favorite oven trays. 05:40 They are really inexpensive, go in the dish washer 05:43 and it is very, very handy and versatile. 05:45 And they're non-stick as well. 05:47 So we're going to put those in the oven as well. 05:53 And there we have two jobs, they're mainly underway, 05:55 the two, the two long cooking jobs 05:57 and now we can get on with the rest of the meal. 06:01 One of the great secret to a great burger 06:04 is a great patty. 06:05 So I'm going to show you really nice, 06:07 delicious patty that you can make 06:08 that's really, really quick. 06:10 So I'm using beans, I'm using frozen soybeans. 06:14 You could use frozen broad beans, fava beans, 06:16 or any other kind of similar bean. 06:18 And we're going to use a can of white beans, 06:19 and I've got some cannelloni beans 06:21 but any kind of whitish bean would do. 06:23 This recipe is not that fussy. 06:25 So open the can beans and drain them. 06:28 And beans are a great source of protein. 06:32 So you want to have a bit of protein in, 06:34 generally in most meals, we have a meal. 06:37 And I'm just gonna put everything 06:38 into the food processor. 06:43 So one can of beans and a bag of these. 06:46 This is ten ounces or about 280 grams. 06:50 Hope you like that. 06:53 Beautiful color. 06:55 And these are actually kind of raw 06:57 but they're actually fine, they're stored, 06:58 they're frozen when they're fresh. 07:00 So you get a really nice fresh flavor in the burger. 07:03 Okay, now I want to add some flavor, fennel seeds. 07:06 So we're going to put about a teaspoon of fennel seeds in 07:08 and I just had this lovely, you just bite in, 07:10 you just get these little burst of really nice flavor. 07:14 Tablespoon of coriander, dried. 07:19 Gonna add a tablespoon of sweet chili sauce. 07:27 And, yeah, some cilantro or coriander. 07:30 So we're going to use the stalks 07:31 'cause, um, so chop off the in bits 07:34 and just chop, roughly chop stalks like that. 07:38 And we're going to reserve that 07:39 for garnish later for something. 07:43 Here we go. 07:46 Is everything in there? 07:47 Ah, we need a bit of flour, so I've got some 07:48 besan flour here 07:50 or also called chickpea or chana flour. 07:52 You can also use whole wheat flour or rice flour 07:57 but just a bit of flour, 07:58 just to help bind everything together. 08:00 Just a good tablespoon. 08:03 So now just put the lid on and blend or process. 08:11 We want those going around. 08:15 Plenty of noise there. 08:16 So we got a pan on the stove here, 08:18 just check it's nice and hot. 08:19 So when you put your hand over, you kind of want it be, 08:22 you can just kind of keep your hand above it 08:24 and it's really, really warm. 08:26 So it's kind of a, the best way to have a pan. 08:31 Look at that. 08:33 I think that's ready, 08:35 'cause you can see the, the lovely burger is, 08:38 or the mix has been mixed pretty well. 08:41 I'll take the blade out. 08:42 And we're just gonna put this in here 08:44 and make little burger patties. 08:47 So, splash of oil. 08:49 Use a good non-stick frying pan. 08:51 You're going to need just a splash of oil. 08:53 I'm just going to use the hands 08:55 and just form these burgers, so... 08:58 You want them probably round about, 09:00 you know, double golf ball size. 09:02 So make them either form that are out like that. 09:06 And just put them in the pan. 09:10 And you know the pan's right when you put it in 09:12 and it's just a nice sizzle. 09:15 You don't want oil splattering everywhere. 09:18 As you can see, the beans haven't been totally blended 09:20 and that's totally fine. 09:22 You want a bit of texture. 09:23 You don't want it just be to be totally mushy. 09:26 You just want to make sure there's a nice taste in there. 09:31 Another, another one. 09:33 So we're doing around about servings 09:34 for about four people today. 09:38 Just um, put them in there. 09:43 You can smell all these flavors with the cilantro, 09:46 the coriander, the fennel seeds, 09:48 that these are going to taste really nice. 09:53 Just wash my hands. 10:01 Just move the oil around. 10:05 We'd just leave them just happily sit there, 10:07 they're probably going to take about 10:08 five minutes a side to cook through. 10:10 And we'll come back to those later. 10:14 We made a fantastic star in this McHealthy meal. 10:18 We've got the butternut in the oven, 10:19 the korma fries are in the oven, 10:21 well, the sweet potato fries. 10:22 And the bigger patties, they're off 10:24 and racing in the pan. 10:26 So we're going to make the hummus now, 10:28 the Moroccan hummus. 10:29 So we're going to start with a red onion, oops. 10:33 And we're just gonna cut the ends off. 10:36 Put into half. 10:38 And we're just going to gently, 10:39 we're going to fry this up and caramelize it. 10:41 And add it to the hummus whole. 10:44 Normally you might get something like this to a dip 10:46 and blend it in. 10:48 That's really nice, these beautiful, 10:50 sweet strands of red onion 10:53 running through a hummus or dip, 10:55 especially in a burger. 10:57 So just slice them as thinly as you can. 11:01 And again, when you're slicing, 11:03 you're slicing through the, through the onion. 11:08 You want to make sure you got a really nice 11:10 sharp knife. 11:13 Oop, cut that one last. 11:17 And put this in little pan. 11:19 Now these little pans here are really inexpensive 11:20 and really awesome 11:22 when you want to just get something cooking, 11:25 um, really quickly with little high hustle. 11:28 Doesn't take much room on the stove 11:29 and you can put them straight in the dishwasher. 11:31 So put it on there, and they also heat up 11:33 very, very fast. 11:35 So gonna put just a touch of oil, 11:37 just to get it underway. 11:39 And we're going to put this onion here 11:44 and we're going to let that just slowly caramelize 11:47 and in about five or six minutes, 11:48 it will be beautiful and thin and juicy and sweet. 11:53 And we can add that to the hummus 11:56 that we're about to make now. 11:58 So grab your blender. 11:59 We can use a stick blender if you want. 12:01 Just going to make a reasonably standard 12:03 hummus recipe. 12:04 And the first ingredient is garbanzo beans or chickpeas, 12:08 I mean what country you come from, 12:10 all the same thing. 12:12 Um, can is obviously the most convenient way 12:14 of getting them. 12:15 But they're also-- 12:17 generally at home we'll cook them up, 12:19 cook a big batch up. 12:21 Store them, place in containers, 12:22 put them in the freezer 12:24 and you've got fresh chickpeas available whenever you want. 12:27 So one can or around about two cups. 12:30 Lemon juice is an essential ingredient for hummus. 12:33 So we want juice, around about four tablespoons, 12:37 which is usually around about two lemons. 12:42 That just gives it a lovely sharp note to the hummus. 12:47 Pour it in through my fingers to catch the pips. 12:53 I think I caught all of them. 12:58 Look over there, this is, whoops. 13:01 This is cracking away already. 13:06 Tahini is an essential element for hummus 13:08 and tahini, you just grind up sesame seeds. 13:11 You can buy these at most supermarkets 13:12 or around health stores. 13:14 So I got two tablespoons in here. 13:16 Two good tablespoons. 13:20 'Cause it's Moroccan, we want to add 13:21 a Moroccan flavor, so we're going to put 13:23 a tablespoon of cumin powder. 13:28 You can smell that, beautiful. 13:31 And we want to put about a half teaspoon of salt. 13:35 And we need some water. 13:38 So we get some water on hand 13:40 and every bit of your hummus you'll make is different. 13:43 So you've kind of got to taste it as well, 13:45 so start with a half cup of water. 13:47 And also we're going to add some garlic, 13:49 we can't forget garlic in hummus. 13:52 So just, probably two good cloves 13:57 or perhaps use these, uh, one big and two little. 14:02 You just need garlic press. 14:06 Squeeze it straight through. 14:10 And there is some garlic. 14:14 And then let's blend it up. 14:26 Got to implement. 14:28 Let's get these turning, mate, so they don't burn. 14:35 We're doing well. 14:44 And it looks pretty good, look at that. 14:46 'Cause you make in a blender rather than food processor, 14:48 you have to make your hummus reasonably liquid. 14:50 This is okay. 14:55 So that's pretty much, the hummus is ready to go. 14:58 So let's leave it there. 14:59 And as soon as those onions are finished, 15:02 then we'll just mix it in with the hummus 15:04 that come really nice dip 15:05 that we can use to put on our burger. 15:10 If you've just joined us on Cook:30, 15:12 we are making a McHealthy meal combo. 15:15 We've got an amazing burger with a delicious bean patty, 15:18 Moroccan hummus, fresh salad vegetables, 15:21 and roasted butternut squash. 15:24 On the side, we have sweet potato fries 15:27 and finishing off with delicious carob ice shake. 15:32 Okay, we need to prepare fresh vegetables 15:34 for the burger. 15:35 So I've got some nice big tomatoes, 15:37 a beautiful cos or romaine lettuce 15:39 and a good avocado. 15:41 So we'll just prepare these ahead of time. 15:43 So we want four big slices of tomato, 15:51 like for four burgers. 15:52 We can use that for sauce or something else later. 15:55 And just nice big chunks of tomato. 15:58 Look at that juicy dripping here. 16:00 Nice home grown tomatoes. 16:02 And then with the lettuce, 16:04 we want to just peel off some nice leaves, 16:06 so perhaps we'll just start with these ones, 16:09 and we can break them in half later, 16:10 so it's four nice leaves 16:13 and they'll fit nicely in the burger. 16:16 And two, and I'll perhaps close from here. 16:20 No, and this one here. Here's a good one. 16:23 Just pick it four lovely leaves. 16:26 Nice, crisp. 16:27 That's my favorite leaves is Romaine or cos lettuce. 16:31 A burger needs avocado. 16:34 So chop this guy in half. 16:37 Get rid of the stone with a knife. 16:42 And we're just going to peel it off. 16:44 Look, where are those onions going with a... 16:46 we'll give a bit of a toss around. 16:49 They're going well. 16:50 They're nearly ready to flip. 16:53 So we want to just take the skin off here. 16:59 And slice them up. 17:01 So part of this burger is getting 17:03 all the components ready, so we put the burger together, 17:05 it can happen very quickly right at the end. 17:09 So we're just gonna slice any bad bits off. 17:13 I'll just slice the avocado like that. 17:16 I've got bit of a bad bit 17:18 and then slice it again like this. 17:23 And put it on our platter. 17:24 Ready to go. 17:26 I've also got some nice hamburger buns. 17:29 So I finally found some whole meal ones. 17:31 It is very hard to find all good, 17:33 whole meal bread or burger buns. 17:36 These are slightly tiny but they do a really good job. 17:39 So I've got four bigger buns 17:42 that we can use to put everything inside. 17:45 It is ready for the plate up. 17:48 So we better get these burgers flipping, 17:50 they're looking really good. 17:52 Where's my flip-it-on? 17:54 Here is. 17:56 So I just want to gently grab these. 17:58 I'll start this one here. 18:00 Lift it up and flip it over like that. 18:02 Look at that. 18:04 It's time to get it pretty well. 18:06 Really gentle. 18:08 These are quite delicate but they're really delicious. 18:12 Look at that nice, nicely brown. 18:16 Here we go. 18:18 It's another couple of minutes 18:20 and they will start to harden up 18:21 and they will be delicious. 18:25 Okay, this is nice and caramelized. 18:26 Look at that. 18:28 For the mix, we're just gonna basically put it in the... 18:31 I think we'll put this in here, pour the hummus into a bowl. 18:38 Get a good spatula. 18:45 All these great Moroccan flavors in here. 18:52 And we're just gonna put this up with onion inside. 18:57 And just mix it up. 18:59 It's a lovely kind of a dip sensation. 19:02 This is something you do use in burger 19:03 rather than you know, sour cream 19:05 or you know, all the... 19:08 or use the mayonnaise. 19:09 Just a nice thing that's going to get a lot of moisture 19:11 and make it delicious. 19:13 So there we go. 19:14 Burgers are underway. 19:18 Okay, the butternut must be ready by now. 19:21 Let's see how it's going. 19:24 Look at that. 19:27 So just pop there on there just a... 19:30 Look at that. 19:32 They are lovely little ingredient 19:34 to have in the middle of your burger. 19:35 Beautiful and sweet. 19:37 I want to put just a sprinkle of salt on it. 19:40 Just, so I don't have to get it later. 19:45 And the korma fries I think should be ready as well. 19:48 The sweet potato fries. 19:51 Look at that. 19:54 Wonderful. 19:55 Nice and soft but still holding together, 19:57 that's that the trick with these 19:58 is getting them at the right place 20:00 where they don't fall apart or they're too... 20:04 are too uncooked. 20:06 So what I'm going to do is 20:08 just actually a bit of salt in there, I'll just salt them. 20:11 Just to register light sprinkle of salt 20:14 over them like that. 20:16 Not much at all. 20:18 And we're just going to lightly, gently 20:21 put them into a serving bowl. 20:23 I don't know if you noticed 20:24 but I really love wooden serving bowls. 20:26 So if you ever see any around, 20:28 and there's some great importer shops 20:29 now that have beautiful bowls 20:32 and this thing present really well on wood. 20:34 So over the years, you can slowly build up 20:37 nice servery, 20:39 it can really make your meals good as well. 20:43 A little bit soggy and soft but that's okay. 20:45 They'll still taste delicious. 20:51 And I'd just put them all on here. 20:56 And these are just wonderfully delicious, 20:59 alternative to French fries. 21:04 And if you don't think that most of the French fries 21:05 you buy in the supermarkets to make at home 21:08 have a lot of really herbal oils and fats, 21:09 some of these things as well, so. 21:12 That's pretty much done. 21:13 I'll just put this back in the oven 21:15 just to keep it out of the way. 21:20 Um, brilliant, that's really I was going to put a of parsley 21:22 to put on top. 21:32 Oh, here it is. 21:34 Now, just to show you how I keep my herbs. 21:36 This parsley I used just yesterday 21:38 but if you keep it wrapped up in a nice, 21:40 wet paper towel, herbs keep beautifully, 21:43 so you can keep reusing them 21:44 and keep using them nice and fresh. 21:48 So we're just gonna get to a nice chop up. 21:50 Oh, I think I almost chopped through the stalk there. 21:54 Just a sprinkle of green on the top, 21:56 just to make those look lovely. 22:00 Okay, moving on. 22:02 I better get these burgers happening. 22:04 So I'm just gonna present it 22:05 on a nice wooden chopping board. 22:10 So just going to lay out these burgers like this. 22:14 Get the bases there. 22:17 So first ingredient, 22:19 this is the fun part of the whole meal. 22:20 All the preparation is done, all the hard work 22:22 and now you can just put together the burger. 22:25 So grab a dollop of this lovely Moroccan hummus 22:27 with some strands of that delicious caramelized onion. 22:36 Here we go. 22:38 Looks awesome. 22:43 Oh, I just put little bit too much. 22:45 Don't want it overflowing at the side, 22:47 that one can come there. 22:50 Um, next, we're going to put on the butternut. 23:02 Like that. 23:03 And then we're going to carefully put these 23:05 bean burgers on top. 23:21 Put the tomato on. 23:27 Some avocado. 23:31 You just spread around like that. 23:45 And just finish with the stalk leaves around like that. 23:51 Whoops. 23:57 You need to just pop it in half. 24:03 And you've got a very delicious 24:06 set of healthy burgers. 24:08 Put the lid on. 24:09 If they have trouble staying on, 24:10 you can just put a spike through them. 24:15 And there you go. 24:16 Beautifully presented on the table 24:18 on a nice chopping board. 24:20 That's everything nearly finished, 24:21 we better get on to the smoothie. 24:22 The carob ice and this is one of my favoritest things 24:26 to have as a dessert. 24:28 First ingredient is frozen bananas. 24:30 Always keep some frozen bananas in your fridge, 24:32 freezer serve. 24:34 So it's come out, if I stop together 24:36 just kind of separate them. 24:38 So we got three bananas here. 24:41 And we want some milk. 24:43 And using any health milk, almond milk, soymilk, 24:47 rice milk, oat milk. 24:49 So I'm going to use some almond milk. 24:52 And then we're going to use some carob powder 24:57 and this is a great chocolate alternative 24:59 that you can use. 25:00 It doesn't have caffeine, 25:02 it doesn't have any sugar added. 25:03 It's just a lovely chocolate. 25:04 So you want probably about 25:07 just under tablespoon per person, 25:10 so we're making about four. 25:11 So you see, we have three bananas, 25:13 four tablespoons of carob powder 25:15 and about one cup of milk. 25:17 So blend it up and see how that goes. 25:27 It's getting there. 25:28 Might need to add a bit more moisture. 25:35 So if you want to start on the underside of 25:37 having quantity of milk and just keep adding it, 25:40 so it just turns in your blender. 25:43 If you put too much and it goes runny, 25:45 so see how that goes. 25:47 There we go. 25:49 Look at that. 25:53 And, well, we need some glasses. 26:03 We'll pour that out. 26:06 You get the lid off. 26:08 This is just a really nice texture. 26:13 Nice and thick and chocolatey 26:14 without all the bad parts of chocolate. 26:26 There we go. Look at that. 26:28 A nice chocolatey end. 26:31 So there we go. 26:32 We have a McHealthy meal combo. 26:34 We have the delicious burgers, 26:36 there are sweet potato fries, and the carob ice. 26:40 A delicious healthy way to have fast food at home. 26:46 And there you a McHealthy meal combo in just 30 minutes. 26:50 And this is going to be much healthier than 26:52 some of those fast-food offerings you see out here. 26:54 These fries are just, 26:56 hmm, they're so sweet and delicious. 27:00 I kind of like to try on these burgers. 27:02 Look at that. 27:04 You got the butternut, the beautiful bean patty, 27:06 avocado, and the hummus. 27:07 This is going to taste amazing. 27:09 Thank you for joining with us on Cook:30. 27:11 I hope you've learnt some new skills, 27:13 some new ingredients 27:14 and you've got some ways to feed your family 27:16 healthier food. 27:17 'Cause when you do, you will feel 27:19 and look fantastic. 27:20 I look forward to see you next time on Cook:30. |
Revised 2016-01-21