Participants: Jeremy Dixon
Series Code: CKT
Program Code: CKT000046A
|
00:20 Welcome to Cook 30. I'm Jeremy Dixon from Revived Cafes in
00:25 Auckland, New Zealand. And also author of the Revived Cafe 00:29 cookbooks. And today I'm going to share with you some delicious 00:32 meals that you can cook at home. Cook 30 food is all about using 00:36 whole foods. We're going to be using plant based protein source 00:40 whole grain, fresh fruit and vegetables and wrapping them 00:44 altogether with international flavors, herbs and spices. 00:48 The best part? You don't have to spend hours in the kitchen 00:51 to make a good meal for your family. I'm going to show you 00:54 how to make something delicious in just 30 minutes. 00:58 On the menu today we have the ultimate breakfast and lunch 01:03 combo which consists of a 5 grain hot breakfast with fruits 01:08 nuts and seeds. And a super quick Thai vegetable and beans 01:14 stir fry with fresh hummus. So cooking in a short time doesn't 01:19 happen by accident. You wanna make sure you're set up and 01:21 well prepared. Chopping Board, sharp knife. You've got 01:25 ingredients on the counter ready to go, pot's on the stove 01:29 water boiled in the jug. Great attitude. And we're ready. 01:34 So, this is a bit of a different Cook 30 from what you're 01:37 probably used to and this is kind of gonna be a 30 minute 01:40 slot where you can actually make the morning or the night before 01:44 an awesome breakfast which is going to change your life 01:46 in terms of nutrition and an awesome lunch. 01:49 So you can cover two meals off for the day. 01:52 So the first one I'm gonna show you is a 5-grain hot breakfast. 01:57 It's something I learned from Hans Diehl's CHIP Program 02:00 a few years ago and it's something that he recommends 02:02 you can buy them in packets as well in the shops. Basically, 02:07 it's a combination of different grains you cook up. 02:10 So first I'm going to warm up a pot. 02:13 You wanna make sure we're doing things ahead of time 02:17 I've boiled water already. I'm going to make my own 5 grain mix 02:22 Now this is highly flexible. You can use any grains you want 02:25 but this is one that I think works quite well. 02:27 So the ratio is basically one cup of each grain. 02:30 So you're gonna use one cup of brown rice and brown rice as 02:34 you know is really good for you. It's much better than white rice 02:37 I'm just gonna make up a jar here. 02:40 We've got some millet. This is hulled millet. 02:44 You may have thought millet was just bird food but it actually 02:48 has great nutritional properties and actually goes quite creamy 02:51 it's actually quite a nice grain to use. Here's some millet. 02:56 Grain no. 2. We're going to add some amaranth. 02:59 Now that's available in most health stores. This is a lovely 03:02 kind of, kind of cooks up like oats. So it's kind of goes quite 03:05 mushy. So we're going to add a cup of Amaranth. 03:08 You've got to watch these grains Runs around like everywhere 03:14 I'm gonna pour that in. 03:17 And I'm gonna add some buck wheat. 03:19 And buckwheat is a very inexpensive grain 03:22 you can get it in most health food stores as well as markets 03:24 Look at the lovely little kind of pyramid shaped grain. 03:28 And it has a kind of nutty flavor as well. 03:31 Like that. And we're going to add some quinoa. 03:36 It's spelled QUINOA but pronounced Keenwah 03:38 So we're going to open this and put in a cup of quinoa as well. 03:42 Quinoa is a great, healthy, South American grain. 03:47 It's got a lot of protein in it. 03:49 And it's got a really nice flavor as well. 03:51 And I'm also going to add for a bit of color some more quinoa 03:55 I'm going to add some red quinoa 03:56 And this just gives it a little bit of extra color, and 03:59 So I suppose it's a 6 grain cereal but we'll count the 04:04 quinoa as just one grain. 04:06 My, look at that. So put it in a jar And doesn't it look 04:10 beautiful, those colors there? I'm just gonna shake it up 04:14 And you've got the 5 grain mix. This will probably last you 04:17 up to a month for breakfast making this up 04:19 if you make it ahead of time. And the recipe for this 04:23 Let's just turn that down a bit it's probably a bit hot by now 04:26 The recipe is, basically you want one cup of grains 04:33 So I'll get a cup out. 04:37 to 4 cups of water. So double the recipe of rice.. 04:42 There we go. One. Oops. 04:48 That one be caught up too much but that's ready to go 04:51 Whoo. Two. Three. 04:58 And four cups. So one to four. 05:02 And I'll turn the gas on to high. So again like rice we want 05:06 to bring it back to boil and when it's boiling we turn it 05:09 down to very low and let it simmer for round about 05:12 25-30 minutes and that will pretty much cook through. 05:16 We're gonna add just a touch of salt 05:19 Just to kind of give it a bit of extra help with the flavor. 05:22 Just a little sprinkle out there Put the lid on. Again like rice 05:25 we want the water to go into the grains not evaporate 05:29 And we don't want to stir it because the little steam beads 05:31 will appear and we want it to cook evenly. 05:33 So it's the 5 grain cereal on. 05:37 Now for this recipe you can obviously use these grains 05:40 we can also use oats, we can add whole grain wheat 05:43 you can use bulgur wheat. There's lots of different 05:46 healthy grains you can use. So make a mixture of what you can 05:49 find is available and cheap in your area and make it up 05:52 in a batch like this and you've got your own 5 grains 05:55 cereal and this is just an amazing way to start the day. 05:58 A lot of people go through life complaining they don't sleep 06:02 they're too tired, they don't have energy you know. 06:05 A lot of people aren't morning people. That's because 06:07 you're not feeding your body and your brain awesome stuff. 06:10 So getting these grains into your body first thing in the 06:13 morning is going to make a huge difference to your life. 06:15 If you currently don't eat breakfast or if breakfast 06:19 consists of a coffee and a donut or something like that you know 06:23 there's the reason why you're not feeling well. So get 06:25 some of these good grains into your body and you'll notice 06:27 the difference within a very, very short time. 06:29 And it's so great in the morning to be able to get up 06:32 with lots of energy and through the day in the morning 06:35 and also if eat breakfast you're gonna resist the temptation 06:38 you know when 10 o'clock comes around you want to go and have 06:40 something sweet. If you've had a good breakfast in the morning 06:42 that won't happen. So I think it's bubbling now. As you can 06:46 see it's boiling away there. Just gonna turn it down to low 06:50 and just let it simmer away and by sim we just mean basically 06:56 we just put it on very low heat and cookin so it's just bubbling 07:00 If it bubbles too much it will evaporate all the water out 07:04 and it can burn. So that is underway. 07:07 When it's ready I'll show you how you can actually add other 07:10 ingredients to it to make it lovely and nutritional as well. 07:16 Okay, just clear up the counter here. 07:24 So there's breakfast underway and I'm now gonna start 07:28 stir fry. So this is the combination we're gonna make 07:30 breakfast in the morning and also prepare your lunch 07:33 for the day and you can put it in little plastic containers 07:35 or whatever container you want to use and when you get to 07:38 work and wanna have lunch you don't have to head off down and 07:40 get something unhealthy like a hamburger but you can actually 07:43 have a really delicious, healthy stir fry. This stir fry's really 07:46 quick and the one thing I like about stir fry is that one pot 07:51 dish that's really quick, really healthy and you can 07:55 they're very versatile and it's a really good thing. So what I'm 07:58 showing you here you can adapt to your own flavors and 08:00 taste and whatever ingredient you have around at the time 08:02 as well. So I'm gonna turn on the gas here 08:08 It's hot but not as hot as the one before. 08:11 And we're gonna start with the good old onion. It's a good way 08:14 to start a stir fry. 08:16 I'm just going to cut these. We want it cook rather quickly so 08:20 I'm going to cut the onion reasonably thin 08:31 And we want it to cook through in only a couple of minutes 08:36 Always take into account the cooking time when you're 08:38 chopping vegetables. I'm gonna start with just a touch of oil 08:43 We're not deep frying, so just a couple teaspoons is all we need 08:49 just to get it underway, just to give it a bit of extra flavor 08:51 and just to help stopping it stick and cook faster and evenly 08:57 that's what oil does. I love using these cast iron pots 09:03 they're really good, they hold their heat well 09:05 and they actually present well on the table as well 09:07 so if you want to get a cast iron pot, they're lovely you can 09:10 get them in great colors or just a good non stick fry pan 09:13 works as well too. So just whatever you've got 09:17 and by using a good non stick surface that means you can use 09:19 less oil as well which is healthier. 09:21 Garlic is an essential ingredient. 09:24 So I'm going to pop a garlic in that's another ingredient you 09:28 always wanna have in your home 09:31 so put around two large cloves or three little ones. 09:36 squeeze it in. If you've seen my programs before this is a 09:40 relatively familiar start to any kind of dish. Onion, garlic 09:44 and ginger. Put some ginger in about 2 tablespoons. 09:51 And this ginger you can buy in the supermarket, it's quite good 09:54 ginger puree, it's already done for you. or you can chop up 09:57 your own ginger, but garlic you must use fresh. 10:00 I've never found a packaged pre-done garlic that actually 10:05 works, makes it smell fresh. So fresh is the only way you can do 10:09 garlic, don't buy garlic in these kind of containers 10:11 because it smells off and I don't know what it is but it's 10:14 it's not garlic. So let's get these stirring. 10:19 Underway and the flavor I'm going to get with this one today 10:22 which is just kinda give it a little bit of extra spark 10:25 is some Thai curry paste. You can get them in red and green 10:29 curry paste. So I'm just going to add a tablespoon of this 10:34 Oops, the spoon doesn't fit in that jar, I'll try a fork. 10:38 There you go, I'll add a table spoon. Just get to know your 10:43 curry paste in terms of how much you want and if in doubt 10:45 add less because you can always add more later 10:47 it's very difficult to take it out later. 10:50 This gives it a lovely, a little bit of an extra flavor 10:54 a kind of hum through the rest of the vegetables. 11:02 Carrots are another great ingredient for stir fry's. 11:05 Again this carrot is in reasonable condition so I'm not 11:08 gonna worry about peeling it, so I'm just going to chop it into 11:14 diagonal half moons. 11:19 And again because we want to do it quickly we're chopping it 11:22 as fine as we can, without being obsessively so 11:24 and that's way it's going to cook. And with stir fry's 11:27 the rule is using pretty much lots of color. So we're gonna 11:32 use lots of different colors and lots of different kind of cuts 11:34 we're gonna go half moons there I'm going to throw a capsicum in 11:38 or red bell pepper depending on what country you come from 11:43 just rip out the seeds from the middle. 11:55 Now I'm gonna chop this into rather large chunks and then 11:58 into cubes because you can't have a stir and have a bit of 12:02 body, you don't need this ingredient cooked down like 12:04 the onion. Make sure when you're eating you have got little nice 12:08 cubes of red pepper. 12:15 Give a bit of stir around don't let it burn. 12:18 Let me just turn it down a bit. 12:26 The rice is bubbling away there the lunch is on here 12:29 So if you can have breakfast and lunch arranged 12:32 For every day that you start get a good work out persuade you 12:36 underway, you're not gonna be lace on your food because you're 12:40 making it at home. It's gonna be healthier and you're gonna save 12:44 time. It's just all about the planning of it. You kinda don't 12:47 plan and get to lunch time and decide you're hungry, of course 12:50 you're gonna race out and get something that tastes good but 12:52 is probably unhealthy for you. Celery is the next ingredient 12:57 I'm just gonna slice this. So I've got three little stalks 13:05 There's lots of different ways you can chop celery as well. 13:10 So we're kinda keeping every key ingredient similar size 13:13 even though different cuts and different shapes. 13:15 They're just a similar size. 13:20 Some zucchini. How am I gonna do this? I think I'll do this 13:25 cross cuts. So basically cut in half and then cut it like this 13:29 just gives it quite a nice interesting texture 13:32 Same with this one, just alternating cuts 13:38 It kinda looks like it's randomly cut 13:40 And they're just quite enjoyable with a little kind of spiky but 13:44 on vegetables it makes them quite nice when they're in your 13:47 mouth and you're chewing them. 13:50 With this lunch obviously when you take it to work you could 13:53 share it with your colleagues or share with your family 13:58 This is well underway. Mushroom is our next ingredient. 14:03 Put some of these in. Just gonna quarter these. 14:15 So you get the drift, you see where the stir fry is heading 14:21 and you're probably thinking there's some ingredient that you 14:23 don't like and there's some other ones you want to put in 14:24 and that's the flexibility of it 14:28 So these are all the ingredients that take a while to cook 14:30 we've got some cabbage, some asparagus and snow peas 14:33 we'll add later. We want to add them at the end of cooking but 14:36 we do want these to properly mingle around and cook and 14:39 soften up for round about probably 10 minutes or so. 14:44 And that's a great start on the stir fry. 14:50 If you've just joined us on Cook 30 we're making the 14:53 ultimate breakfast and lunch combo. We have a 5 grain 14:57 hot breakfast with fruit, nuts and seeds. And a super quick 15:02 Thai vegetable and bean stir fry with fresh hummus. 15:08 Next thing we're going to do is fresh hummus. So we have a 15:10 blender here. I'm just gonna add the ingredients we need. 15:14 First one for hummus is garbanzo beans or chick peas 15:17 So I'm going to add one can of these. You can of course cook 15:21 them fresh yourself but these cans are quite convenient. 15:24 I'm going to drain out the liquid. 15:28 And pop that in. And we're gonna put some garlic in. 15:33 Garlic is an essential ingredient for hummus. 15:35 So 2 cloves of garlic, squeeze it in. 15:43 And lemon juice which gives it a really nice, sort of, kind of 15:51 flavor kind of balances out all the smoothness of the chick peas 15:54 the creaminess of the Tahini which is coming up next. 15:59 I'll put in, start with, three tablespoons or thereabouts 16:03 which is about one and a half lemons but every lemon is 16:06 different. See if I can avoid getting any pips in 16:11 if not there's nothing to it I'll just be, blend it up 16:15 Uh put about a half teaspoon of salt 16:20 and Tahini. This is your sesame seed paste. This one is quite 16:26 liquid which is great. So about 2 tablespoons of that. 16:31 This adds a real nice creaminess 16:33 And we're going to need water Start with round about 16:37 perhaps half cup of water. But every batch is different 16:40 so we'll blend it and see what happens. 16:45 Look at that. I think we got a perfect one so it's 16:48 just been enough to blend cause the blender's going around 16:52 I'll just keep adding water if it stops. 17:00 I might just add a touch more 17:02 You want to make sure all those things are blended properly 17:07 Here we go, another blend. 17:17 Yes, nice and thick. Always try and see what it's like. 17:23 It's great. You wanna check to taste the lemon coming through 17:27 little bit of garlic, saltiness and the Tahini, everything just 17:31 balancing off. You kinda want to able to taste a bit of each 17:34 ingredient with nothing kind of overdoing it. 17:38 That's ready and we'll keep that in there and we'll have it ready 17:40 for the hummus, sorry for the stir fry when it's finished 17:42 Speaking of the stir fry, it's. going well. Everything's 17:47 softening up nicely. We're gonna add these other ingredients 17:50 which don't need as much cooking so I'm leaving them to the last 17:54 So we've got some lovely asparagus 17:57 So just nice and lovely, let's pick out about that many pieces 18:01 I'm gonna put it in. I'm almost gonna leave them like that 18:04 they're nice and small pieces, you kinda want this asparagus 18:11 got their uniqueness of being nice and long and so you want 18:14 to retain that, you don't wanna chop them up. 18:15 In this case it makes it a little bit more interesting. 18:19 Some purple cabbage. I've used this for another recipe before 18:22 One purple cabbage lasts for about 3-4 meals, if not more. 18:30 So I'll kind of cut off the bit that was in the fridge before 18:34 And we'll just slice this up 18:42 And put that in as well. This needs just a bit of heating 18:44 through rather than being cooked. 18:47 Like all the other ingredients 18:53 For protein you can use anything you want. You can use tofu 18:58 beans, lentils. Today I'm gonna use a can of red beans 19:05 Just as a protein source. Chick peas are in the hummus 19:08 I wouldn't want to use chick peas but just use anything 19:11 you want. So just drain off the liquid 19:19 you can leave a little bit in there, it's not the end of the 19:21 world. Kind of mix them with everything. 19:28 Like that. Gonna add some salt it's about half a teaspoon 19:35 And just a dash of tamari or soy sauce 19:39 which is a similar thing 19:43 And don't forget in the base we've got lots of ginger, garlic 19:45 and onions. So there's lots of lovely, interesting flavors 19:48 coming through. Going to squeeze a lime over 19:56 So this will taste just really nice. You can even put lime 19:59 wedges on the side if you want 20:02 Stir that through 20:06 And of course, rice. So whenever I cook rice I always overcook 20:12 cook more than I need. Put the spare into a container in the 20:15 fridge and that will last probably for 3-4 days 20:18 and you can use that in another dish or stir fry or any dish 20:22 you want. So always cook extra rice. So add round about 2 cups 20:27 of cooked rice which is probably round about 3/4s of 20:32 a cup of normal uncooked rice and of course we're using 20:39 brown rice. It's got far more fiber and nutrients and minerals 20:44 That's lovely, lovely stuff. Mix it around 20:48 So this lunch will probably feed, it's probably round about 20:52 six or more servings here depending on how much you eat 20:55 for lunch. So as you can see, it is just you can either put 21:00 it in the fridge and have it for a couple of days here with your 21:02 work mates, colleagues or family You've got everything in there 21:05 you've got the whole grains, so you've got your carbohydrates, 21:09 you've got your protein in the beans and also for the hummus 21:12 you've got your fresh vegetables with all the enzymes and things 21:16 and also the flavors, the ginger, the garlic, the soy 21:20 sauce, the Thai curry paste which just brings it altogether 21:24 so it tastes nice. So there's a complete meal in itself and 21:27 it's all you'll need for lunch. Let's give it a couple more 21:30 minutes just to warm through and from there we can either 21:33 eat it straight away as a meal or put it in plastic containers 21:36 for lunch or however you want to manage your lunch. So very, very 21:40 quick awesome stir fry. If you have that for lunch you're not 21:42 gonna, one of the comments I get from people who come to my 21:44 cafe is "when we eat at Revive we get back to work and we don't 21:49 want to fall asleep at our desk we can actually just keep workin 21:52 cause when you eat healthy food for lunch your brain will keep 21:54 going whereas if you're filling it with white flour and sugar 21:56 you're not going to last the afternoon. 21:59 Come 3 o'clock you're gonna want that coffee or donut or 22:01 something naughty that's gonna be an artificial pick up 22:04 So this food really does have a huge impact on your life and 22:08 your ability to do things which is fantastic. 22:11 So we better get back to this 5 grain breakfast 22:16 and let's have a look here, we'll take the lid off 22:18 As you can see always turn off, look at that. As you can see 22:21 it's looking lovely. It's kinda mushy and cooked together 22:27 and you can see the little steam beans have appeared in there 22:30 so this is ready to go. So what I do is basically this will 22:35 probably feed around 4 people approximately 22:39 I'm gonna put it in the breakfast bowl 22:44 And the timing of this can be different depending on what 22:46 you choose. So how I do it is I get up early in the morning 22:50 first thing after I've had my two glasses of water 22:54 is I will go and put this breakfast on straight away 22:58 and then go have my shower and that type of thing and get ready 23:02 for work and by the time I've come out this is cooked 23:05 and ready to go. So this is just the base. There's more things 23:09 you want to do to it. So we want to add our favorite 23:11 milk to it. So you can add any kind of milk you want 23:15 There are so many cool plant based milks that you've got 23:19 Hemp milk, walnut milk, oat milk rice milk, soy milk, almond milk 23:24 cashew milk. So there's really lots of lovely milks to try 23:27 Make sure it's the unsweetened ones. Always pour just a little 23:29 bit of milk on it just to help it along. 23:33 And often I put flax oil on it. Flax oil is a really great thing 23:36 it's got your omegas in there so I put a little bit of that in 23:40 And you want some seeds and nuts so you've got some sesame seeds 23:45 I'd probably pick one nut a day one or two nuts, some pecans 23:51 or pecans and we'll put some pumpkin seeds on 23:57 and that's full of protein so you've got your carbohydrate 23:59 and your whole grain in your 5 grain cereal, this is your 24:03 protein going on and then you want a banana. Bananas are 24:07 always a good thing to add. I'm just going to flip my board 24:10 cause we don't want to be having onion tasting banana in our 24:15 breakfast. So I usually flip this over 24:20 we use a different board and use a different knife as well 24:23 and it's probably gonna help as well. 24:30 Chop the banana and put that on 24:33 bananas are full of amazing things and they add a little 24:36 bit of sweetness as well. Whatever fruit you have around 24:39 apples, oranges, watermelons, pears whatever. There are also 24:43 lovely berries around so I'm going to put some nice berries 24:46 here. So in the morning when I get up and it's cooked 24:50 sometimes we put it in a slow cooker so you leave it the night 24:52 before you sleep in the slow cooker and it comes on at 3 a.m 24:55 in the morning on low and by the time we get up at 6 24:58 it's pretty much ready to go as well. The other alternative 25:01 is you can cook it and leave it in the fridge and this will 25:05 probably last about 2-3 days in the fridge so you can cook 25:08 one batch that might last a couple of days. There's many 25:11 different options you have. I've got some blueberries here too 25:16 So if you can work these meals into your day you're gonna save 25:21 money and you're gonna feel amazing. If your body was 25:25 screaming out give me the right foods so I can perform for you 25:29 you've got the fruit and vegetables, great plant based 25:34 proteins and give these a try for a couple of days or a week 25:37 and you'll be going Wow, my life has changed! 25:40 So nutrition is really important and when you do eat well 25:43 it makes a massive difference. So I encourage you to try 25:45 these new dishes and we'll plate these up 25:48 and are ready for the table |
Revised 2016-10-20