Participants:
Series Code: DDCC
Program Code: DDCC000022A
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00:22 Ola, Bonjour, Benevento, and welcome to Creative Cooking.
00:27 My name is Nicole Braxton and I will be your host as we travel 00:31 the world, one bite at a time. 00:32 Today we will be focusing on our lifestyle segment 00:35 and some of the recipes we'll be making are 00:38 Infused Detox Water, an Island Breeze Smoothie, Asian Salad 00:43 Chia Pudding and last but not least a 00:46 Strawberry Banana Smoothie. 00:48 For our detox water some of the ingredients include. 01:03 So for our first recipe we will start out...you can put 01:07 your water into a nice pitcher or a bowl like this. 01:15 We'll just pour it in, now you can actually add any type of 01:23 fruit that you like...These are some of the fruits that 01:25 I like. I like strawberries because they are filled with 01:27 antioxidants. So this is a nice fruit to add into the water 01:32 and according to different books such as Proof Positive, 01:36 they're one of the top ten fruits with loaded antioxidants. 01:42 So just slice it and it also reminds me of a different verse 01:53 that I read, it's talking about essentially the 01:55 fruits of the spirit. 01:56 It's amazing that there are so many fruits of the spirit 02:01 such as love, joy and peace. 02:05 So when I think of this detox water, I really think of 02:10 all the beautiful things that we can have when we have 02:13 a strong relationship with God. 02:15 So this reminds me of the fruits of the spirit. 02:19 So we have some strawberries and next I will put some mint 02:24 in there, you want to make it fresh and it also brings out 02:27 the fruits that you like to put in there. 02:34 So we will put our strawberries in and it smells so fresh 02:43 I really really like this, just by smelling it and once you 02:46 let it sit and marinate in the water, it really has a 02:50 refreshing taste. 02:52 So we have our mint in there, we'll also put cucumbers... 02:57 you can slice up your cucumbers... 03:01 It's starting to take on a really pretty color... 03:06 And then I like lemon, this is a really great thing. 03:10 You squeeze your lemon directly into your water and if you want 03:18 you could add a little bit more mint leaves, 03:21 put in our finished strawberries, 03:26 cut up a little bit more. Alright. 03:37 And now, just give it a stir. 03:53 It smells amazing, I am so excited to try it. 03:56 And now what you will do, you can wrap it and cover it 03:59 and then you'll put it in your refrigerator 04:01 and then get ready to try it the next day... 04:05 Overnight all of the flavors will marinate and it will 04:08 be effectively infuse the water with the different fruits 04:12 and the mint leaves. So make sure you leave it sit overnight 04:16 and then you are ready to go. 04:17 So this brings us to our next recipe which is an 04:20 Island Breeze Smoothie and the ingredients include. 04:37 So let's get started. 04:38 For this smoothie, I'm going to take the pineapple 04:44 and put it inside of our blender... 04:50 It's really nice to get a high speed blender because it 04:55 effectively processes everything that you put in there. 04:58 And I am going to take some spinach, you can get it frozen 05:02 or you can get it fresh... So I will pour this in here. 05:12 I'll also do some parsley, then I like to add some lemon, 05:25 it gives it a nice twing, it brings out the citrus 05:29 and it just is a really nice thing to accent all the 05:32 different fruit inside. 05:44 Then we'll add some water. Water is a really good thing 05:52 outside of this movie just to continuously incorporate... 05:55 In your lifestyle it helps you know, blood to flow effectively 06:00 within your body, it helps you to function better, 06:03 have a clearer mind and is a really good thing to add it helps 06:07 get rid of toxins in the body so including the adequate amount 06:10 of water in your daily life is really really important. 06:14 So we are going to put some in there and then we'll also put 06:17 some ice cubes and as you blend, you can decide how many ice cubes 06:22 you would like if you like your smoothie a little more... 06:26 to have more liquid or if you want it to be thicker 06:29 you can add more ice. 06:31 So we have this all in there and then we are just going to 06:33 blend it. 06:53 The great thing about the smoothie, 06:55 we only had a little bit of parsley, we also had spinach 06:58 as well but you can really see that it's taking on that 07:01 live green color, but the pineapple sweetens up the 07:05 the smoothie so it's a good balance. 07:21 Alright now this is my favorite part, this is the part where I 07:25 get to try this delicious smoothie. 07:28 Alright. So I am going to take some...At this point, 07:34 if you want, you can also put some more ice to make it 07:36 thicker...This is a good consistency for me. 07:40 Now it's time to taste. That is good. 07:50 Really really good. 07:51 So if you decide throughout making your smoothie 07:57 if you want it to have a little bit more pineapple 07:59 you can do that, if you want to add a little bit more spinach... 08:02 Remember these recipes are really great to have as a base 08:06 you can alternate it and adjust it to fit your taste. 08:10 So this is a smoothie that I really enjoy, 08:13 I can't wait to try some more but this brings us to our 08:15 next recipe. 08:17 For our Asian salad, we'll have. 08:46 So for our Asian Salad, what we are going to do is we're 08:52 going to take some of the cabbage and we'll put it in 08:57 and what I really like about it is because it's fresh and 09:01 not only that, you can tell that you are going to get a lot 09:03 of nutrients. You can get a mixed cabbage or like a 09:07 slaw mixture or you can just cut it up for yourself, 09:10 or shred it yourself. 09:11 So we will put some of that in there as well. 09:18 Now also we will put some different carrots in there. 09:25 So we'll chop it... I love carrots because they have 09:29 beta-carotene in there, it's really good to put in the salad 09:33 and then I like to do this rocking motion, 09:38 it really helps me to cut... So you just go like this 09:44 and just keep rocking, there we go. 09:49 So now we have our carrots, we'll put those in there... 09:53 You can shred them, you can chop them, whichever you prefer. 09:57 And you know when we're making an Asian Salad, 10:00 it really makes me think... So when I was in college 10:03 I went and studied in Hong Kong, which is one of my absolute 10:08 favorite places that I've ever visited. 10:11 I've actually tried to go back and study there but the said 10:15 I had been there a long time and they wanted to give 10:17 someone else a chance. 10:18 So I said okay I understand, I understand but ultimately 10:22 when I was there, I had a really amazing experience beyond just 10:26 excitement. It brought me to a point...and actually led me 10:30 to essentially you because when I was there 10:33 I started to become interested in developing a relationship 10:39 with God, so I went and I prayed and I asked God 10:43 you know I would like to develop this relationship, 10:46 can you please give me a church family? 10:48 And when I was there, it was really unique because one of my 10:54 classmates, she invited me to her church and I 10:58 started learning about this concept of resting. 11:01 And as human being, rest is amazing, I absolutely love rest, 11:06 it is one of my favorite things to do and this concept of rest 11:11 in happened on a Saturday. 11:13 It's like Saturday, what is that all about? 11:15 So I started going to church on Saturday's and I started to 11:19 learn more and through this time, I started learning about 11:25 this concept that there is one day every week that we as 11:30 human beings can rest which actually goes back to the 11:33 NEWSTART acronym that I've talked about before, 11:36 it's called NEWSTART which is Nutrition, Exercise, Water, 11:40 Sunlight, Temperance, Air, Rest, and Trusting in God. 11:46 So it's really interesting, this concept of rest, you know 11:50 literally physical rest, going to sleep and things like that 11:54 also taking time to spend away from work 11:58 and to just have that time to restore and focus on something 12:03 bigger than myself and that was God for me. 12:06 And I really like that concept and after learning more 12:10 about this concept of rest, I prayed and I asked how can I 12:14 share that with the world and it really guided me in a 12:19 direction of health and that's how I became interested in 12:23 cooking more. So that's why I do enjoy making plant based 12:26 meals and I really like incorporating more plant based 12:29 meals into my diet because it really helps me to be healthier. 12:33 I really learned this awesome concept too that our body is 12:39 our temple. Essentially what we put in our body can actually 12:44 directly impact our health whether it be mentally, 12:47 physically, or spiritually. 12:49 So mind, body, spirit thing is a really awesome concept 12:53 and at the end of the day I've learned that when it comes to 12:57 health it's a journey but I just love the concept and the fact 13:02 we as human beings have the ability to rest one day of the 13:06 week from sunset to sunset. 13:09 So I just really love that concept and it's guided me 13:13 to cooking more and so I really enjoy making plant based 13:18 meals because it involves the full concept of total health, 13:23 mind, body and spirit. 13:25 So in Asia it reminds me of all the different things I learned 13:29 and one of the major things there was this concept of rest. 13:34 So let's go ahead and continue with our salad 13:37 so we have some Mandarin oranges and we can put this in 13:42 for the top. Next in our salad we'll put some almonds 13:47 which can be a great source of protein. 13:49 We'll sprinkle the salad with that. 13:52 And I also chopped up some cabbage as well, 13:58 you see right here. I have some purple cabbage, it's one of my 14:03 favorites, it's red cabbage actually. Put it in my salad. 14:07 You can add a little bit more leaves. 14:09 And I also like to make a peanut sauté sauce and I top it 14:17 with that but before that, I will also add the other liquids 14:20 like the Amino's, I'll add some lemon juice, I'll also add some 14:32 olive oil, or you can not add that if you don't want to add. 14:37 Put some sesame oil...you see it is really starting to take in 14:48 the moisture from all the different liquids. 14:50 So now I'm just stirring it, okay, going to toss it, 14:57 you and also put some oranges in the mixture. 15:02 It smells really fresh from the sesame oil. 15:08 Alright. Now to give it that extra kick, I'll also put some 15:14 almonds in there...To give it that extra kick I am going to 15:18 add some peanut sauté sauce. 15:20 This is my favorite, favorite, favorite, I love peanuts 15:25 and I also love peanut butter. 15:26 So I'm just going to drizzle this over it. 15:30 Okay, like so, it's fairly creamy. Ok. 15:43 Now we'll also put some more oranges and then we'll 15:54 top it off with some lime juice. You can also put some zest 15:58 in there as well. So after you are all finished 16:02 you have something like this. 16:07 And basically it brings out all the different... 16:09 you can see the peanut sauté sauce that's all over it. 16:13 You can see the richness of the purple cabbage, red cabbage, 16:17 the carrots and all the different things 16:20 coming together and if you smell it, you can definitely smell the 16:24 sesame oil, it's really really flavorful. 16:26 So it just reminds me of all my great times there, 16:28 I miss it so much. 16:30 But ultimately when you travel the word, you also eat different 16:33 cuisine, and this is something, if you can't travel at least 16:36 you can try the food so try this recipe at home. 16:39 This also brings us to our next recipe which is 16:43 Chia Pudding and the recipe includes. 16:57 Now let's get started. 16:59 The cool thing about Chia Seeds is it's a very great source of 17:07 fiber and if you feel it, it's really nice because they seem 17:11 so small but once you put a liquid inside of it 17:15 and let it sit, they actually grow and they really absorb the 17:19 taste and the flavors of the liquid that you put inside of it. 17:24 So for our Chia pudding what we are going to do is we're 17:30 going to the Chia into...you can put it into like a jar, 17:37 a cup, anything like that and then for the milk source 17:41 you can use Almond Milk, you can use Coconut Milk, 17:45 whichever type of milk you would like to make your 17:49 Chia seeds taste really flavorful, you get to choose 17:52 which one. 17:54 So I'm going to put in sometimes like using Coconut or Almond... 17:56 So you just put that inside and so right now if you look at it 18:05 it kind of looks like a cereal with all the different milk 18:09 inside, but the cool thing is once you let this sit 18:14 overnight the Chia seeds will directly absorb the liquid 18:20 inside of your cup or whatever jar you use for it to be 18:23 inside of. Fiber is really goo for you because it helps to 18:28 act like a broom within your system. 18:31 It is a really good source of getting toxins out of your body, 18:37 it allows you to be regular. 18:39 Fiber is a really good source to start incorporating in your 18:42 diet. And it also reminds us in our diabetes support groups 18:46 we also talk about a lot of fiber and then whole grain 18:50 plants are really good to add as well. 18:53 So you just let this mix and then we are going to put 18:57 some vege's aside. 19:00 You'll put this in the refrigerator and let it sit 19:03 overnight and then we will prepare our different fruits 19:16 so when you are at home, you can decide what type of fruit 19:18 you would like to add inside of your Chia seeds or 19:22 on top of... So just cut this... 19:24 I like Kiwi, I also like straw- berries, they are really good 19:31 sources of antioxidants and you can also choose what 19:34 you like. 19:36 The other thing that we'll add to this is some cashews 19:44 and honey. Now if you would like to add your honey, 19:47 you can do that at the end, just a taste when after it sat 19:49 overnight. You can do that then or you can add it inside 19:53 while it's sitting. 19:55 So I will just chop up my Kiwi, Kiwi is such a beautiful fruit, 20:04 I love all the different seeds inside, it's so green and 20:08 beautiful. Alright. 20:11 I will just keep chopping and then add some strawberries. 20:22 Alright, so now the Chia Pudding is going to sit 20:26 overnight and when it's done, all you will do is you will 20:30 top it with your fresh fruit, you'll add some cashews, 20:34 you can toast it on a skillet and then you will put it on top 20:38 and it's ready to eat. 20:40 So be sure to try it out. What I really like about doing 20:44 a Chia Puddings is that you can make it overnight, 20:48 you can take it to work. 20:49 It's a really good way if you do meal prepping 20:51 which is another key thing that I want to share with you. 20:54 Meal prepping is an amazing thing that you can start 20:58 incorporating in your lifestyle. 20:59 A lot of times when it comes to cooking, it's very often that 21:03 we are really busy and we don't want to come home every day 21:05 from work and make a full meal and be elaborate and put 21:09 all these different creative spices in it. 21:11 It's nice if you have a day on every week where you prepare 21:15 for your week so that's essentially the principle 21:18 of meal prepping. 21:19 One of the...another key ingredients for meal prepping 21:21 is having Tupperware so that you can ration out all your 21:25 different meals for the week. 21:27 So for example, if you are making this Chia pudding, 21:29 you can make a large enough quantity so that you could 21:32 spread it day by day throughout the week. 21:35 So I really like the concept of meal prepping because I love 21:39 delicious meals and I don't like to be rushed 21:41 and sometimes when I rush, I eat something, 21:43 it's possible that I eat something that's unhealthy 21:45 but if I do meal prepping one day a week or I can do 21:49 one every three days, it enables me to eat healthy 21:53 and to also feel good because I have some meals that I know 21:58 exactly where all of my ingredients came from 22:00 and they are fresh and delicious at the same time. 22:04 So doing the Chia pudding is a good day to do it like a Sunday 22:07 or one of the less busy days of the week for your 22:11 and then you just portion it out for each day throughout 22:13 the week. 22:14 So that is our Chia pudding and you could have that for 22:19 breakfast, you could have it for like dinner... 22:21 Another key principle that I really learned and that I love 22:25 is to eat like a king or queen for breakfast, essentially have 22:30 your largest meal in the morning and then start to decrease your 22:34 meal sizes as you go throughout the day. 22:37 So that goes to our other principle that we shared in 22:40 NEWSTART which is essentially Temperance and making sure 22:44 to not overeat or overindulge. 22:46 When it comes to different meals to make sure that 22:50 you have the right portion, let's not overdo it. 22:53 That's how I incorporate that into that Temperance principle 22:56 to my approach towards food. 22:58 So it's really nice to do a meal prep and also to use, 23:02 you know, portion sizes that are healthy for our bodies to be 23:06 at our optimal level. 23:08 So this brings us to our next recipe which is a Strawberry 23:12 Banana Smoothie and the ingredients include. 23:25 So let's get started on this refreshing smoothie. 23:29 So what we are going to do is we are going to take off for 23:32 our strawberries is take off the green part and then, 23:44 we'll get ready to put it into our smoothie. 23:46 The one thing that I really like about smoothies is it 23:50 allows me to have a lot of nutrients and also it's not 23:56 you know, consumed in heat, so I am able to get a more direct 24:00 source of nutrients so I like in a sense that you can be raw 24:05 when you are having a smoothie. 24:07 You have a raw diet when you are having a smoothie 24:10 so you can put this in... 24:11 You want to make sure not to put too many rich ingredients 24:15 in your smoothie so it doesn't add too many calories 24:18 as well. 24:21 So we put our strawberries in, next we are going to put a 24:25 banana in there as well. 24:28 Ok, I'm getting excited. I love smoothies, especially 24:39 first thing in the morning it I go for exercise in the morning 24:43 I really enjoy smoothies, and the cool thing, we just did 24:45 the Chia pudding so you could actually put Chia seeds in your 24:49 smoothie and so you can also have fiber directly in the 24:52 smoothies that you eat... I really enjoy putting 24:55 that just to top it off and some additional nutrients 24:58 in there. So you can put your pineapples in as well 25:01 and we put a little bit of orange juice... 25:13 So I will pour this in. Okay. Now it's time for us to give it 25:25 a blend, but before you do that I just want to look at 25:28 all the different colors. 25:29 To me, when I see food that's very colorful, it reminds me of 25:34 all the different types of nutrients I'm getting 25:36 out of the dish. 25:37 So we have the red from the strawberries, the yellow 25:41 from the pineapples and then we have the banana's 25:45 as well as the orange juice. 25:46 So what I really like about it shows me that I am getting 25:48 different sources of nutrients and again, I love to have them 25:53 either if I am going to have a light dinner... 25:54 So going back to what we said earlier, having the heaviest 25:58 meal in the morning because usually we're most productive 26:01 in the morning and our bodies are starting to slow down 26:05 as the day goes on and we're burning less so I like to... 26:09 you know, you could finish your day off with a you know 26:12 nutritious smoothie. Maybe something that has more kale 26:15 and different things like that, 26:16 it's a good way to also finish your day off. 26:18 So I am also going to add some ice as well 26:23 ok, and we're going to blend it. 27:00 Alright. I'm super excited. 27:04 Now when you are making your smoothie at home, 27:06 you can taste it to make sure the flavor is alright 27:08 um, and you can also add anything you would like. 27:12 So I am going to take this delicious smoothie, 27:15 pour it into my cup, alright. 27:21 Now that is good, that is very, very, very good. 27:27 This is a good way to start your day. 27:29 So let's look at what we made today. 27:31 We have the Detox Water, we also have our Chia Pudding, 27:38 we also have our delicious smoothies. 27:42 Over there we have the Strawberry Banana 27:44 as well as the other smoothie that we made with parsley, 27:48 then last but not least we have our Asian Salad. 27:52 These are all light and refreshing meals and good 27:56 to incorporate within your local and daily diet. 27:59 So again I want to thank you so much for joining me 28:04 at Creative Cooking and I look forward to talking to you soon. |
Revised 2018-05-08