Participants: Jeremy Dixon
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. |
Revised 2016-07-20