Participants:
Series Code: HL
Program Code: HL000055A
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00:01 Welcome to Healthy Living, I'm your host Margot Marshall.
00:03 It can be challenging to get children to eat healthy foods 00:07 so if three out of three children enthuastically 00:11 tuck into healthy foods, you know you are a winner. 00:15 Stay tuned to join Dr. Eddie Ramirez and his wife 00:18 and children show us how they prepare some family favorites. 00:48 Welcome to the cooking classes of the Ramirez family. 00:52 We were sharing with you some family recipes of real 00:57 Mexican food. 00:58 I'm Dr. Eddie Ramirez and I have with me my wife Susan. 01:03 Hello! And my first daughter Talitha. Hello! 01:07 This recipe that we are going to be sharing with you 01:11 is actually a real Mexican recipe. 01:15 We're going to be using a new ingredient that some of you 01:19 may be familiar, some of you may not be familiar with that 01:21 ingredient. We could actually see one uncooked on the screen.. 01:26 This ingredient is called the tomatillo and this came 01:31 originally from the Americas. In fact did you know that 01:35 tomatoes, the tomato that you use, also came from 01:39 the Americas? You actually say, add all the Indian name 01:44 every time you say tomato. The original name is tomato 01:49 and the Spanish brought it to Europe and it went to all 01:53 the world. So tomatillo's are another sub-species 01:59 of the tomato...In fact they even found a fossil of this 02:03 tomatillo a long time ago. 02:06 So you can either buy it fresh and do this recipe, 02:10 you can also buy it canned and do the recipe 02:16 or also you can buy the sauce ready to use. 02:21 So Susan, what are we going to be using for this recipe? 02:24 Okay, so today we have our tomatillos, you have about 02:28 six medium tomatillos, some of these are small so we have 02:30 a little bit more. We have jalapeno chili, 02:34 you can also use serrano if you want a little milder flavor 02:36 and we have garlic. Now this tomatillo and the 02:40 jalapeno, that has been drizzled with a little bit of Olive Oil 02:43 and sprinkled with salt, this garlic has been peeled 02:46 cleaned and wrapped in Aluminum Foil. What we would do is 02:50 we are going to do is just have Eddie put that in the oven 02:53 at about what temperature Talitha? 218 degrees Celsius. 02:57 218 degrees Celsius. That's right and we'll leave that 03:00 in the oven for about 1/2 hour and we're going to stir it 03:04 to half way through. 03:05 So if you can go ahead and put that in the oven for me 03:08 and meanwhile what we are going to do is we're going to... 03:11 for the inside of our Enchilada's, we are going to put 03:17 potatoes. Now what do they usually put in the inside 03:22 of Enchiladas, do they usually put potatoes Eddie? 03:26 This is one of those recipes that has many varieties. 03:31 Usually you can do potatoes, many people do animal products, 03:38 we discourage that so we choose for a better healthier option. 03:43 You can also put vegetables, you can put broccoli, 03:47 you can put cauliflower, it's a matter of creativity 03:50 what you want to put inside your Enchilada. 03:54 You could also use tofu couldn't you? 03:56 Tofu also, you can also put inside. 03:59 The word Enchilada which is the name of this dish has been 04:04 effected the American culture and in America when somebody 04:09 says, I want the whole thing, you can actually say 04:13 I want the whole Enchilada. It's actually a term used 04:17 in America. Before we got married, I spent one month 04:22 in Mexico with Eddie's mom and the main goal of that was 04:29 so I could learn how to cook Mexican food. 04:30 So while I was there, I learned how to cook a little bit of 04:35 Mexican food and on your first Birthday after we were married, 04:38 do you remember what I made you honey? 04:39 A nice cake! That too. Enchiladas. Now how many years 04:48 later we're still enjoying Enchiladas. 04:51 So after your onions have cooked a bit, 04:53 you want them to be nice and clear, we would add 05:01 the potatoes. Thank you. This you are going to want to 05:11 salt to taste. It's very important to realize that these 05:17 potatoes...this is not raw potatoes that I am adding here, 05:20 these are precooked, pre boiled potatoes that have just been 05:24 quartered up. You add that to your onions and while that is 05:30 warm, you are ready to go. 05:34 Now you can use, the traditional dish uses the corn tortillas 05:40 but you can also use the flour tortillas, it is up to you 05:48 which you want to use. I personally prefer the corn 05:53 tortillas, the classic one but you can also do it with the 05:56 flour tortilla. 05:58 I like both, I hope you are not too disappointed today honey, 06:02 because we are going to use the flour tortilla. 06:06 Here we have the corn tortillas and the flour tortillas, 06:11 today we're going to use the flour tortillas and 06:13 what we'll do is that the sauce, the tomatillos that Eddie 06:17 has just put in the oven, those would cook for about 30 minutes, 06:22 remember we said turning half way in between 06:24 and what we would do with that is just take the sauce out of 06:27 oven, mix it with a tablespoon of chicken like seasoning 06:32 and with about four sprigs of cilantro or fresh coriander, 06:36 mix that in your blender which we have done and have 06:40 our sauce here and you just heat up your sauce 06:43 put your tortilla into your heated sauce... 06:46 Some people fry the tortilla then they put it there 06:49 but that's not the most healthy thing to do, that's why we just 06:53 warm up the tortilla and do it like that. 06:55 Yeah we just heat up the tortilla beforehand... 06:59 you can do that on the stove, you do that in the microwave, 07:02 you can do it in the oven, I prefer on the stove on a 07:04 skillet, that I think warms up the tortilla the best. 07:07 The microwave tends to get it a little bit soggy. 07:11 So we'll just put our Enchilada on the plate. 07:15 We are going to fill it with some potatoes and onions... 07:19 Tolitha, would you like to roll that up for me? 07:27 Sure. Just roll it up. Some people, what they like to do 07:34 they like to put this on a bigger dish so you can be 07:39 rolling many of them, then you can put it in the oven... 07:43 at low temperature and by the time dinner is ready 07:47 you have the whole serving for everybody. 07:50 And what are you going to eat your Enchilada with? 07:53 You can garnish your Enchilada many ways, the options 07:59 that we have here are very typical options which includes 08:03 some refried beans, some radish, some lettuce, some vegan 08:09 sour cream, some olives and of course the avocado cannot be 08:14 missing. Yes. So I think Tolitha there's only one thing left 08:17 to do with our Enchilada, what is it? Eat it! That's right. 08:20 We hope you get to try the Enchilada as well and enjoy it 08:22 as much as we do. 08:27 Now we have another recipe that you can use quickly 08:31 for breakfast and this is a substitute for eggs. 08:37 What is the name of this recipe? This is Mexican Scrambled Tofu. 08:40 For this recipe we are going to have the help of my 08:44 middle daughter. What is your name? Rebekah. 08:48 That's right and usually the reason why many people use 08:52 eggs is because it is a simple dish and you can do it quickly 08:57 but the issue with eggs is that you're bringing with those eggs 09:01 many bacteria's such as salmonella, listeria, 09:04 and you are also bringing a lot of saturated fat 09:10 and cholesterol...In fact a published paper from 09:13 Harvard University showed that using eggs on a regular basis 09:18 is equivalent as smoking cigarettes in the potential 09:21 to clog your arteries so rather than using eggs, look at this 09:26 very simple way of doing a very healthy dish. 09:30 Susan, what are we going to be using for this recipe? 09:32 Okay, so of course we are going to be using tofu, 09:35 that has been crumbled into little pieces to look a little 09:40 bit like scrambled eggs... Which type of tofu? 09:42 This is hard water packed tofu. Then we also have 1/2 cup of 09:49 capsicum, thank you, we have chili peppers, we have two 09:56 garlic cloves pressed, we have about 1/4 cup of lemon juice, 10:01 we have two tablespoons of yeast flakes, we have about 1/2 cup 10:05 of onion and about 1/2 cup of tomatoes and of course 10:08 to garnish, we've got some...What, what do we have? 10:11 Avocado. Avocado. Have you ever had scrambled eggs before? 10:14 No. No. Have you ever had scrambled tofu? Yes. 10:17 Do you like it? I like it a lot. And to clarify again, 10:22 we mentioned this but I want to re-emphasize it again, 10:25 chili doesn't mean spicy, there are multiple types of chilies 10:31 in Mexico, more than 100 different types, 10:33 some give flavor, some give color, some are spicy. 10:38 We don't encourage the usage of the spicy type, 10:41 but you can use it just to give flavor, which is what 10:45 we are doing here in this recipe. 10:47 So let us see the procedure of how to do this. 10:50 So the first thing we are going to do is we are just going to 10:52 sauté some onion is a little bit of olive oil. 11:02 Thank you Rebekah. We will add a little bit of salt to the onions 11:06 as we sauté them, it helps to bring out their flavor 11:09 a little bit. 11:16 Of course if you have one of those dishes that doesn't 11:19 require so much oil, feel free to use less oil. 11:23 This is something that is very fast to do in the morning 11:31 and it makes for a good breakfast, gets the kids 11:34 to a good start on the day, don't you think Rebekah? 11:36 Do you like to have scrambled tofu for breakfast? 11:39 I love to have scrambled tofu. Yes, it makes the house smell 11:42 nice and warm and everybody's ready to run to the 11:46 kitchen table. So to our onions that are cooking we are going to 11:50 add our peppers...Capsicum, our capsicum, we call those 11:57 differently in the states... Don't we call them bell peppers? 11:59 What do you call them in Mexico Eddie? Pimiento. 12:06 Pimiento. That's the garlic. Yes this is the garlic. 12:09 We're going to let those vegetables sauté a little bit 12:21 so they get a little bit tender. 12:33 We'll add the rest of our salt. 12:41 There are many varieties of this dish, this is just one 12:44 of the many ways that you can do it. Feel free to use your 12:48 creativity and add or remove a few of these ingredients. 12:53 We're going to go ahead and add our tofu, can you pass me 12:59 the tomatoes? Thank you. And the yeast flakes. 13:11 Some brands of yeast...actually yeast flakes actually has some 13:15 vitamin B12, that would be a little source of that 13:18 vitamin B12 but it is important if you are on a full vegan- 13:24 vegetarian diet...It's a good idea to be taking some 13:26 vitamin B12 at least once or twice every week. 13:31 I will add the yeast flakes and the yeast flakes give it a 13:35 cheesy-like flavor which makes it very nice. 13:43 If you want to do a little bit of Indian variation, 13:47 you can actually add some turmeric also, that's also 13:51 something nice to add if you have it available. 13:54 It also adds a nice color to the tofu, it gives it a nice 13:59 yellow color. And we are going to add the tomatoes, 14:03 and we are going to cook the tomatoes just until they 14:06 give off their juice. Once they start to give off their juice 14:11 we know that everything is ready to go. 14:23 Something that you can also do for this recipe, 14:26 some people like to add also salsa and on the side of it 14:32 salsa that is not spicy such as a tomato based salsa. 14:38 Like the Pico de Gallo. Pico de Gallo, you can go ahead 14:42 and check some of the series, we share how to do our 14:47 Pico de Gallo, it fits perfectly with this. 14:49 Last but not least, we are going to add our lemon juice, 14:51 it gives it a nice little ping. 14:58 You know in United States of America people like to eat 15:01 their scrambled tofu with a slice of toast. 15:04 Do we eat our scrambled eggs... or scrambled tofu... 15:09 What do we eat our Mexican scrambled tofu with? 15:12 With a tortilla. With a tortilla, that's right. 15:15 Do you want to give me that plate Rebekah? 15:17 We'll put our tofu... It's previously warmed tortilla. 15:24 On the nice warm tortilla. Are we just going to eat it 15:28 like that? What should we eat it with? 15:29 Avocado. Avocado. We hope that you get to enjoy your tofu 15:35 as much as we do. 15:39 Now we are going to demonstrate a very old dish, 15:43 the name of this dish is called Guacamole. 15:48 That's a very old name, it actually comes from the 15:52 old Indian word Aguackamoli and later on it became 15:57 what we call today guacamole. But today to help us with 16:02 this recipe, we have the help of my younger daughter, 16:05 what is your name? Elizabeth. Elizabeth. 16:09 Do you like guacamole? Yes. 16:13 This is something that you can use with many types of recipes. 16:18 In fact avocados came actually from Mexico, the original Aztec 16:25 word was aguacattle and it became the Spanish word 16:33 aguacate and it became avocado in the English language. 16:37 There are many types of avocados, the ones that are 16:42 originally from Mexico, tend to be smaller and they're 16:47 a little bit higher in fat. There's also another variety 16:51 that comes from the Caribbean Islands, that avocado tends to 16:55 be much bigger and more watery and the truth is that it makes 17:00 a better guacamole if you use the smaller Mexican type. 17:07 Susan what do we need to make this old ancient Mexican dish? 17:12 Well we don't really need too many things but of course 17:14 the most important thing that we need are we have three ripe 17:18 avocados, we have about one tomato cubed, 17:22 we have about 1/4- 1/2 cup of onion depending on your like 17:27 of onion...this is the red onion, I think it gives it 17:31 a nice flavor, we have about two tablespoons of cut fresh 17:36 Coriander and we have about 1/2 teaspoon of salt, 17:40 and about a tablespoon or so of lemon juice. 17:42 The lemon juice is actually a good hint to use because 17:47 lemon juice has antioxidants, if you don't add that 17:51 lemon juice, the avocado will tend to become darker as it 17:55 oxidizes faster so it helps prevent the oxidation 17:58 of the process. It also gives it a nice flavor and you can use 18:02 lemon juice or you can use lime juice. 18:05 In Mexico, often when we say lemon, we actually are 18:09 referring to the little key lime is what they call it 18:12 in United States. It's a little lime, a little round lime that 18:15 turns yellow when it is really ripe. 18:17 So why don't we go ahead and get started. 18:20 I'm going to cut the avocado's and Elizabeth you're going to 18:23 help me mash them. 18:25 Are you ready to mash avocados? Yes. Yes. So we are just 18:29 going to remove the seed carefully. 18:31 There is documented in the literature how because people 18:37 are using more avocados, there is an avocado cutting injury. 18:41 So be careful when you are cutting your avocados, 18:44 they actually published a full paper on that. 18:47 When they put in the knife, they poke themselves with the 18:52 knife, so be careful when opening those avocados 18:55 because of the texture that is soft, that tends to happen. 18:59 This is something that is very nice to get your kids 19:04 involved with, it's pretty easy and it's a lot of fun 19:07 and it tastes delicious. 19:09 Would you agree Elizabeth? Yes. 19:12 You can tell when a avocado is ready just by touching the 19:21 avocado it needs to yield a little bit and also at the end 19:26 of the avocado where the avocado connects to rest of the 19:33 tree...If when you remove that little cap that sometimes 19:39 avocados have, that cap is actually a little bit darker 19:45 instead of green, that is also a hint that the avocado is 19:49 ready to be used. This is something that in Mexico 19:53 probably at every meal, people eat some avocado. 19:59 It also has to do with the fact that it is common in Latin America 20:03 so the price tends to be much cheaper, I understand that 20:06 sometimes avocados can be expensive, but you use 20:10 whatever is in season. 20:11 How's it going Elizabee? Good! Is that hard? 20:16 No. No. If you open the avocado and it has some dark areas, 20:21 sometimes the rest can be good just remove the area that is 20:26 damaged and you can take advantage of the whole avocado 20:30 as much as you can. Thank you Elizabeth. 20:34 There's actually fossil remains of avocados that they have found 20:42 in ancient caves, so it tells us that humans have been using 20:48 the avocado for thousands of years in the Americas 20:52 then the Spanish brought it to the rest of the world. 20:55 I remember in your home, your mom is the main cook, 20:58 but I remember that your dad liked to make guacamole. 21:01 Your brother, your oldest brother Rodolpho, 21:05 he's also an excellent cook isn't he? 21:07 That's right. Yes. This is as many of the other dishes 21:11 there's many varieties of the dish depending on the family, 21:15 they add this or remove that. This is just a vanilla type of 21:20 of recipe that is commonly used but feel free to use your 21:24 creativity. So you want to have nice paste... 21:29 Do you think we are about ready to add the other ingredients 21:34 Elizabee? Yes. Yes. Why don't we? 21:37 Go ahead and just mix that in there. Turn in the tomatoes, 21:47 then the onions, then the Coriander, of course Cilantro 21:56 and a little bit of salt so you can bring the flavors out 22:02 of the avocado. As we mentioned, the lemon juice will give them 22:15 that nice anti-oxidant and also there's actually improves the 22:20 flavor of the receipt. You're doing a great job Elizabeth. 22:24 Thank you. I think now we've got this all mixed up. 22:28 What do you think Elizabee? Yes! Okay. 22:32 Okay, I'll go ahead and take it and put it in the bowl 22:35 and what are we going to eat our avocado with today? 22:38 Chips! Chips! Alright. So this is something that you 22:46 can eat by itself, just with some chips, some tortillas... 22:50 You can also combine it with some of the other recipes 22:53 we've been sharing such as the tofu, the Enchiladas 22:59 and so forth, it combines very nicely with all those 23:02 Mexican dishes. Just put it in here, I'll get my knife, 23:07 I think there is only one thing left to do Elizabeth 23:09 and what's that? Taste it. That's right 23:12 you going to eat it all up? Yes. Yes. 23:14 We hope that you enjoy avocado in your home as much as we do, 23:18 give this guacamole a try and let us know what you think. 23:25 This is the result of the effort of my wonderful family. 23:28 Good job girls! Thank you! 23:30 As you can see, these dishes look wonderful 23:34 and in a minute we will see how they taste. 23:37 The American Journal of Clinical Nutrition reported 23:41 that you can raise a family with these types of foods. 23:45 Any of you ever eaten eggs? No! What about milk? No! 23:50 Chicken? No! Beef? No! Yet they have their normal weight 23:54 and height. Let us go ahead and try some of these dishes... 24:00 First we are going to be trying the Enchilada Burrito, 24:03 that's the whole name of the dish and Tolitha go ahead 24:07 and try it, let's see how it is. 24:08 Mm! That's really good. Good. 24:16 What about Rebekah, her Tofu, Mexican Style? 24:23 Mmm! It's really good. Very good, yes it is. 24:31 Elizabeth, how is your Guacamole? 24:35 Mmm! Is it delicious? Um hum. You going to share? 24:46 Um hm. {Laughter} So as you can see 24:50 simple ingredients, simple food and delicious food. |
Revised 2019-04-25