Series Code: HL
Program Code: HL000054A
00:01 Welcome to Healthy Living, I'm you host Margot Marshall.
00:03 Because there is so much deskilling in Australia...
00:07 Thanks to take aways, frozen meals, packet meals,
00:11 some people grow up never having so much as cut up a
00:14 fruit salad. How refreshing to see each of the three children
00:19 in the Ramirez family assisting their mother to prepare
00:22 the family meals. Stay tuned.
00:50 Welcome to the Mexican cooking class of the Ramirez family.
00:54 It's a pleasure to be here and we're going to be showing you
00:58 a very good tasty recipes so make sure you have your pen
01:03 and paper ready.
01:05 With me today I have my beautiful wife Susan...
01:08 Hello! And my beautiful daughter Talitha.
01:12 Hi! Which will be helping to make this recipe a reality.
01:16 So the recipe that we have it's called Pico de galic.
01:22 Pico de galic means the beak of a rooster.
01:27 There are many theories where this name came from.
01:31 One of them says that it has to do with the chili
01:34 because the chili has like the beak of a rooster.
01:39 Some say that's the origin of this. Some other people
01:43 say it's called Pico de galic because you eat it
01:48 like a rooster, with your fingers you pick things
01:52 on this recipe and another name of this recipe is called
01:58 De salsa of the flag and that's because if you notice
02:04 the ingredients that we are going to be using...
02:08 The Mexican flag has green, white and red and this recipe
02:16 also is going to have elements that are green, white and red.
02:23 So in order to make this recipe we need to have fresh
02:29 ingredients, that's one of the secrets of this recipe,
02:33 you can just freshly chop them off and have them ready,
02:37 that's going to be the best thing.
02:39 So Susan tell us what are going to be the different
02:41 ingredients to be used?
02:43 Okay, so great, first we have our red tomatoes,
02:46 we have our white onion, we have our green chili pepper,
02:52 and we have our green cilantro. Along with some lime juice
02:57 a little bit of salt to taste, a pinch of oregano,
03:01 and we serve this with chips.
03:04 This is a very flexible recipe, you can have it in a little dish
03:13 together with some chips, you can put this over your beans,
03:17 you can make a burrito and put it inside of it,
03:20 so it is a nice flexible recipe easy to do and fast.
03:26 So let us get busy, let's see how we do this.
03:29 Alright Talitha, do you think this is going to be hard?
03:31 No. Go ahead and put that in, you can put it in and I'll...
03:38 One of the keys of Mexican food is that it is fresh.
03:43 So now we put in the chili's... We have the tomatoes an onion.
03:49 You can put as much as you want, a little bit just to give
03:53 taste, not so that it's spicy. Cilantro, lime juice.
03:59 Lime juice will bring antioxidants that will keep
04:05 the Salsa nice and fresh, it will actually stop to a certain
04:10 process, the oxidations process.
04:12 And just a pinch of Oregano. All right Talitha I think
04:18 the only thing left to do there is to stir it. Yeah.
04:21 So you want to mix those ingredients nicely so that
04:25 they're evenly distributed... and you can see the colors
04:28 of the Mexican flag there.
04:32 You know in a lot of Mexican households,
04:35 the mother of the house goes to the market every day
04:38 because she wants to have the best fresh ingredients
04:41 in her food so it works best just to go to the market
04:43 every day. It is nice to go and get your tomatoes
04:47 and your Cilantro and your onions, some basic things
04:52 in the Mexican household for cooking...
04:54 and that's all that you have for this recipe except for
04:58 to enjoy it.
05:00 That's right and there are some chips and you can actually dip
05:02 them there and enjoy them. I'm sure you are going to love
05:06 this simple recipe.
05:11 Now we are going to talk about a very important recipe,
05:14 especially if you are single, they say in Mexico
05:17 that you are not fit to get married unless you know how to
05:21 cook this dish. This dish is called Chilaquiles.
05:26 We'll be having a very useful helper...What is your name?
05:31 Rebekah. It is my middle daughter.
05:34 So this dish is a very old dish, it comes from the Indian word
05:42 Chilaquilittle and every house- hold has a variety of this.
05:48 So there are literally hundreds of verities of this recipe...
05:54 We'll be showing you a vanilla version that you can adapt,
05:59 add, remove, but this is the basis of the red Chilaquiles,
06:04 there is white and there is brown and so forth.
06:07 In this recipe what are we going to be using Susan?
06:11 For the base of our recipe we're using tomatoes and chili's
06:16 but we will cook those and we've already done that here
06:20 to make it go faster...We are also going to be using
06:23 about a tablespoon of Olive Oil once we have the salsa
06:28 all together, we have salt to taste, 2 tablespoons of garlic,
06:32 2 tablespoons of chicken like seasoning, and about a quarter
06:36 of an onion. Then for garnish we have avocado, sour cream
06:40 and refried beans.
06:41 The origin of this recipe is that people have tortillas
06:47 and these tortillas as they got older, people wanted to do
06:51 something with them, so what they did, they cut them
06:54 in pieces and this was the base of this recipe.
07:00 We are using chips for sake of speed, but you can also
07:08 do the same with some tortilla's in an oven over night
07:12 for a few hours and that will dry the tortilla and you can
07:16 cut it and also use it in this recipe.
07:19 So let's get busy on this recipe. Okay Eddie you get to do the
07:24 pleasure today, you're going to blend this for us.
07:27 Once he's got that blended Rebekah, you're going to give
07:34 him these three...So this is just the chili's and tomatoes...
07:44 Cooked in a little bit of water. Thank you.
07:49 This is also another fast recipe, very quick to make
07:56 and my girls really love it. Whenever they find out that
07:59 they're going to have Chila- quiles, everybody gets excited.
08:13 We'll add a few more of the ingredients, we'll be adding
08:16 the chicken style seasoning and a little bit more of
08:22 fresh onion and the garlic.
08:30 There you go. Thank you. And just a little blend,
08:43 a little bit more.
09:01 You can start to smell the nice smell of the onion and of the
09:09 garlic and the chili. So what we are going to do now is we are
09:13 is we're going to heat up a little bit of oil
09:15 and we're going to cook the salsa.
09:19 You'll see how fast this recipe is. Thank you.
09:35 Alright. So we're just going to let this cook for a couple
09:40 minutes and while this is cooking, I wanted to tell you
09:44 about the refried beans. Eddie where does the name refried
09:49 beans...did we fry our beans or how did that come about?
09:52 It comes from the word by the fact that when you have the
09:55 fresh beans, you use a little bit of oil and that process
10:03 of putting the beans in a little bit of oil...that's where the
10:07 name refried bean comes from.
10:09 So first you have your cooked beans, a lot of times we use
10:13 pinto beans and that's very traditional.
10:16 You can use black beans for this recipe, we use something
10:19 similar to pinto beans...so we have the pinto beans here
10:25 and they are refried. So we cook the pinto beans
10:27 and then we put them with a little bit of onion
10:31 and smashed it up and that's how we have our refried beans
10:35 and it tastes very good to eat together with Chilaquiles.
10:38 Something that is important here is that when you are using
10:42 you tomatoes and you cook them, you actually increase the amount
10:46 of nutrition in them because the heat breaks down the cells
10:52 and that releases the lycopene and actually the body's able to
10:57 absorb much more of that lycopene, so it's a good way
11:00 of increasing your lycopene in your diet.
11:03 By the way, very good for prostate health.
11:07 Once this sauce gets to be a little bit darker red,
11:14 the only thing left to do is to add your chips.
11:19 So depending on how much sauce you like, sometimes you like
11:27 to have more sauce in your Chilaquiles.
11:29 I like to have a bit of sauce on my Chilaquiles,
11:31 that will depend upon how much chips you add.
11:33 Since these are already prepared chips,
11:38 we didn't add to much salt to this sauce.
11:41 Just break those in there... You want to serve this quickly
11:51 because if you serve this too long, the salsa gets
11:56 on the chips and then they get soggy and so forth...
11:58 I like them when it's cooked and served immediately because
12:05 then it's nice and fresh.
12:06 That's actually with a lot of recipes of Mexican cooking
12:09 isn't it? A lot of them are better served fresh.
12:12 Off the pan, that is the way you usually use them.
12:16 If you notice these ingredients are available anywhere,
12:21 you don't have to have to travel to Mexico to buy these
12:24 exotic ingredients that you can find in your local
12:28 grocery store. Nice fresh and convenient, it's fast too.
12:36 Do you like to eat Chilaquiles? I love to eat Chilaquiles.
12:41 Me too. Me too. Alright, so we have our tortilla's coated
12:47 very nicely, our tortilla chips and the only thing left to do
12:53 Rebekah...is to eat them. I think that you are right.
12:57 So you can see, very simple recipe, something that you can
13:02 quickly do, especially in the morning. This is a dish that
13:05 usually is eaten for breakfast or brunch and nice nutritious
13:10 together with those legumes will give you that energy
13:13 that will help you to have a very good day.
13:19 Now we are going to cook a very yummy recipe of something
13:23 that you may not have even think that you can eat.
13:26 nopales. But for this recipe we have the help of,
13:32 What is your name Elizabeth? Elizabeth, my smaller daughter
13:36 is going to be helping us cook this yummy recipe.
13:40 So this is called nopales, Nopales is not Nepal,
13:46 Nopal, Nepal, it's a different spelling. Nepal comes from an
13:51 Aztec word Nopali, a very old Indian word from the Americas.
13:57 We can find some of these nopales wild here in Australia.
14:06 This is a photo actually that I took this weekend as I was
14:10 running around here in Australia. nopales is that type
14:15 of cactus that is a pad and it has little thorns
14:21 Now in the science world, they have described 114 types of
14:28 different nopales and this plant has the characteristic that is
14:35 good to maintain your glucose, it's good for people with
14:40 diabetes to eat a nopales. If you are going to be cooking
14:44 your own nopales, as you know it has thorns,
14:47 of course you are not supposed to eat the thorns...Some people
14:50 what they do, they put some tape on their fingers
14:54 and they grab the nopales, you remove every single one
14:59 of those thorns. Another tip, if you are going to be using
15:02 some of the nopales that you find in the wild,
15:05 make sure that it is thin and it is a young Nopal,
15:11 not an old one, it becomes hard and is hard to cook
15:14 so you want to have nice and tender.
15:17 Also to clarify, there is a difference between nopales
15:22 and cactus, here we have a cactus, this is not what
15:26 we are talking about, okay, and the word cactus comes from
15:32 the Greek (káktos) and they have described more than
15:36 1,700 different species. Yes, nopales is one of those
15:43 species of this cactus. So you can actually find some of the
15:49 precooked nopales here in Australia we went to visit
15:54 the store and we found some here or you can go and find
15:58 your own. So Susan what are we going to be using
16:02 to make this recipe. Okay, so here we have our cut nopales,
16:07 these were as mentioned, these we already found in the store
16:11 so these are already cut, cooked and ready to go for our
16:15 recipe. We have some chopped tomatoes, we have onion,
16:19 we have olive oil that we're going to use to sauté our onion
16:23 and we have a little salt just to salt to taste
16:27 we have garlic and we have Oregano.
16:30 This is nopales, the Indians in Mexico have been eating
16:36 nopales for literally thousands of years, which means that
16:41 there are a hundred different ways of cooking this nopales...
16:45 This is just one of them, one of the multiple ways you can do it.
16:48 Now Elizabeth does it sound strange to you to eat cactus?
16:53 No! It doesn't sound strange to you. Do you like to eat cactus?
16:56 Yes! Yes, I like to eat it too. I must admit, the first time
17:00 that I tried it, I thought oh, it's ok, but now everybody
17:05 in our family loves nopales, and usually whenever we cook them
17:09 there's none left over. So we are going to just go ahead
17:13 and sauté the onion...and whenever I sauté onion,
17:18 I like just to add a pinch of salt, it helps bring out the
17:21 flavor and we will sauté that until it's clear.
17:26 And these nopales that people eat in Mexico at all times,
17:41 for breakfast, you can eat it for lunch,
17:43 you can eat it for tea, it's up to you.
17:46 The nice thing about nopales is that you can put different
17:51 flavors and it will capture those flavors.
17:54 This is actually very good to eat together with tofu
17:57 as a matter of fact. We eat it with tofu, we eat it with beans
18:01 with a variety of things and we eat it with tortilla's too,
18:05 don't we? Yes! In Mexico the tortilla is something that
18:10 people eat every single day. They say that the meal
18:14 is not complete unless there is some tortillas.
18:17 The Indians have this saying, that they used to call it
18:21 the three sisters, the three sisters were composed of
18:25 the pumpkins, the beans and the corn, so every meal
18:30 had to have some of that.
18:32 And we just added the garlic, yep...we just added the garlic.
18:39 Okay, we added the garlic, now we are going to add the oregano
18:43 and we are just going to stir that a little bit.
18:49 And then we're going to add the tomato.
18:53 You notice that all these ingredients are fresh,
18:59 that's the way that most house- holds use their ingredients.
19:06 And once the tomatoes start to give off their juice,
19:11 we are ready to add the nopales.
19:15 Elizabeth can you give me the nopales please?
19:17 Thank you so much. Once I get these in there, do you want to
19:23 help me stir. Yes. Yeah. Okay, thank you dear.
19:31 When your here, you can start to smell the nice flavor
19:40 of those nopales...and if you look, you can also see that
19:43 we have the colors...it actually looks like a Christmas dish
19:48 doesn't it? Yeah. Red, white and green.
19:51 Which is the colors of what? The flag of Mexico.
19:56 And there's a lot of Mexican cooking that has the very
20:00 patriotic, that have to colors of the Mexican flag.
20:02 This is something that you can eat by itself or you can put it
20:07 together with some rice, you can put it together with some
20:11 beans...It's a matter of you being creative on how you are
20:14 going to be presenting this. There's also...actually
20:17 we don't just eat it cooked like this, we can also use the
20:21 same ingredients the nopale is cooked, but we can use the
20:24 same ingredients, the tomato, the onion, the garlic,
20:28 and we can make a nopale salad and we would add
20:31 a little cilantro to that. Thank you Elizabeth.
20:35 You know I do a lot of research and plant based diets
20:41 are one of the best foods that you can eat, you can find
20:45 some of my research if you Google the words researchgate
20:50 and Francisco Ramirez. When you come to that page,
20:54 there's more than 80 studies in the literature,
20:58 they are all free, you can go on and access them and learn
21:02 more how to care better of your health.
21:06 Well Eddie, our nopales are done, there's only
21:08 one thing left to do. What's that Elizabeth? Taste it.
21:10 Yes, you're right. So these nopales are ready to cook,
21:15 you saw, it takes a few minutes and you have a nice
21:19 complete meal. You will see that when you eat these nopales
21:23 you will feel satisfied and this is the type of food
21:26 low glycemic index, which means that this food would last
21:31 for a long time inside of you without you being tempted
21:36 to be snacking and so forth. So very simple recipe,
21:40 please try it in your own home and enjoy this classic
21:44 Mexican food called nopales.
21:50 Here is the end result of the dishes that we have been
21:55 working on and beautiful, colorful, delicious.
22:00 As you can see we have the Pico de galic and then we have
22:04 the Chilaquiles and finally we have the Nopales.
22:07 If you notice, every single one of them is garnished with
22:11 avocado, you don't need to eat it with avocado but
22:13 usually a lot of the dishes in Mexico have avocado
22:17 since avocado originally came from Mexico to all the world
22:22 and you can use different verities. In this case we are
22:27 using some chips to accompany some of those dishes
22:30 or you can also use some tortillas, warm, nice warm
22:35 together with this as another way of eating this.
22:38 So let us see how these dishes came out. Go ahead Talitha,
22:44 let's see, try your Pico de galic, Umm, it's good.
22:50 Tastes nice and fresh? Um hum. Yes.
22:53 And what about your' s Rebekah? (Thumbs up) Is that good?
23:06 And what about your' s Elizabeth? Mmm. You like the nopales?
23:17 Um hum. Good. So as you can see, healthy food
23:21 available for everybody.