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Series Code: TDYC
Program Code: TDYC210003A
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00:01 I want to spend my life
00:07 Mending broken people 00:12 I want to spend my life 00:18 Removing pain Lord, 00:24 Let my words 00:30 Heal a heart that hurts 00:34 I want to spend my life 00:40 Mending broken people 00:46 I want to spend my life 00:51 Mending broken people 01:08 Welcome to today's program Beyond the Mask cooking. 01:13 My name is Lucia Tiffany, 01:15 and today we're going to be talking about 01:16 how you can use food to help boost your immune system 01:20 naturally to help you resist both bacterial 01:24 and viral infections. 01:26 But first grab a pen and some paper 01:29 because you're going to want to be sure to take some notes. 01:32 As we begin, I want to ask you a question. 01:35 Why is it important for you to join me here today? 01:40 How could learning about foods that boost 01:43 your immune system be helpful to you, 01:47 your family and even your community 01:50 when you share it. 01:52 Think about that for just a few seconds 01:55 and write that at the top of your piece of paper. 01:57 It's important for me to join this cooking program 02:00 because and fill in the blank. 02:04 We're going to be looking at several 02:07 different recipes today. 02:09 We're going to start with a savory garbanzo crepe, 02:12 and we're going to look at a filling 02:13 and a cheesy sauce topping for that. 02:15 Then we'll follow that with eggplant fans. 02:19 And we'll finish up with cashew cabbage stir fry. 02:23 I'm so glad you're joining me today. 02:25 You know, this first dish that we're doing 02:27 is a breakfast dish. 02:29 And the reason I decided to do that is that if we have 02:31 a good breakfast that sticks to our ribs until lunch 02:35 so we're not hungry in between. 02:37 It's going to help us avoid those unhealthy junk food 02:40 snacks that are so easy to pick up 02:42 when we get that kind of low feeling mid-morning 02:45 after skipping breakfast. 02:47 So our first recipe today is going to be garbanzo crepes. 02:52 These crepes because they are based on 02:55 a legume bean, chickpeas or garbanzos, 02:59 they actually give us a really hearty start to our day. 03:03 And that means that we can cut out the snacking 03:06 which also helps our bodies to have more rest 03:10 time between meals. 03:12 Now that rest time is really important because that 03:15 is the time when your body is able to detoxify 03:19 and is able to concentrate on healing the day to day 03:22 injuries that it needs to work on. 03:24 All of this helps to boost our immune system. 03:27 So let's take a look at the ingredients for our 03:29 first recipe. 03:31 The garbanzo crepe filling is the one 03:33 we're going to start with. 04:10 The last ingredient 04:11 is a quarter to a third of a cup of lemon juice 04:14 according to the tartness that you would 04:16 like in your cheese, 04:17 so you can try it with either one of those. 04:20 So let's get started with the filling. 04:22 The first thing we want to do is take our soy curls 04:25 and get them rehydrating. 04:27 They're a dried product made from whole soybeans. 04:31 If you can't find them in your local store, 04:33 you can find them on Amazon 04:35 and they are the whole soybean dehydrated with nothing added, 04:40 no salt, nothing has been added to them, 04:42 but they do need to rehydrate. 04:44 So I just added a cup of water to that, 04:46 and then I'm going to sprinkle in the chicken style seasoning 04:50 so that it gives it some flavor while it's soaking, 04:53 it's kind of soaks up the flavored water. 04:57 Let me just stir that a tad. 05:01 And then if you don't happen to have soy curls, 05:06 you could use another vegetarian chicken substitute. 05:11 But I just really like using soy curls 05:13 and now they're pretty widely available, 05:15 so I thought you would enjoy that. 05:17 While these soak, 05:18 we're going to go ahead with cooking 05:21 the rest of the filling and start with the onions. 05:30 I have my pan hot already. 05:32 You can hear that it's sizzling. 05:34 And I'm going to do this without 05:36 any oil because being careful with our fat 05:39 is something that helps to function 05:40 of our immune system quite a bit. 05:43 So I just use a very hot pan 05:47 and then I'm going to use like a square end of spatula. 05:52 That helps me move the onions around. 06:00 And I'm wanting them to brown just a little bit 06:03 before I add my other ingredients. 06:05 So letting them cook till they start to just kind 06:11 of get golden is going to be really important. 06:15 And I just scrape it around 06:18 and sometimes you will find that it starts to stick just 06:22 a little bit at this stage. 06:24 That's a good thing. 06:25 As it just begins to stick, 06:28 the onions are actually caramelizing, 06:30 and if they start to stick, 06:32 this one is that it's a really good nonstick pan. 06:36 If they start to stick, all you need to do is add 06:39 just a little bit of your broth from your soaking 06:43 liquid for the soy curls 06:44 and put a tablespoon or two in the pan 06:47 and then move things around quickly 06:50 and it will not only unstick the onions but it will also 06:55 take that caramelized onion flavor off the bottom 06:59 of the pan and mix it into your dish. 07:01 So doing that little really quick deglazing of the pan 07:04 is really nice for getting a flavor. 07:06 You'll see that my onions are now 07:08 a little bit translucent, so I'm going to add the peppers 07:13 and the mushrooms, 07:17 and these are going to just saute together 07:21 a little bit in this pan. 07:23 You probably won't need to add much more liquid, 07:28 but you just need to keep an eye on it 07:29 to keep it from sticking while it is softening up. 07:34 So while this softens up, I'm going to go ahead 07:38 and show you the cheesy topping because this 07:40 is going to take just a few minutes and the cheesy topping 07:44 is really fast and easy. 07:47 So it's a good one to do while we're 07:49 waiting for the vegetables to be finished. 07:54 Let me just pull my blender over here 07:56 where you can see it. 08:03 And I'm going to start by putting in the hot water, 08:12 and then I'm going to add my cup of rinsed cashews. 08:22 I always rinse my cashews because they tend to be 08:25 a little bit dirty and you'll notice in a lot 08:28 of cashews you buy that when you rinse them, 08:30 your water will turn a little brown, 08:32 so you'd like to get rid of that 08:33 before I use them in cooking. 08:34 Now you don't have to use whole cashews for this, 08:37 you can use broken pieces of cashews, 08:39 which is a cheaper way to get the cashews, 08:42 but you do want to make sure they're raw. 08:45 Give this up just a little bit of a stir, 08:50 and then we're just going to add 08:52 all the rest of our ingredients into the blender. 08:56 So that's the nutritional yeast flakes. 08:59 It is the seasonings, you have onion, 09:02 you have garlic. 09:06 You have a little bit of salt 09:09 and the lemon juice. 09:11 This is the third cup of lemon juice. 09:13 I'm going to put most of, I'm going to put it all in. 09:18 Then we're just going to blend it on high 09:22 until it's very smooth. 09:23 So I'm not going to talk while it's blending 09:25 because it's gonna make a little bit of noise. 09:27 And depending on your blender, 09:28 it might take longer or less time. 09:31 This is a pretty high powered blender 09:33 so usually it's done in about 30 to 60 seconds. 09:36 If you have a less high powered blender, 09:38 that's fine, you can do it just fine with no problems. 09:42 But you will need to blend it a little bit longer. 09:45 So you blend it as long as it needs to blend 09:47 till it's very smooth. 09:49 You don't want any grittiness left to it. 10:10 This is very smooth now. 10:12 If you happen to have a Vitamix or a high powered blender, 10:15 you can actually allow it to blend until it cooks 10:19 and it will get thicker and your sauce will be done. 10:22 If you don't, you can take this mix 10:25 and just pour it into a saucepan 10:26 and bring it to a boil and that will thicken it, 10:28 so you can finish off the cheesy sauce either way. 10:32 Now, let's come back to our stir fry 10:35 and see how it's doing. 10:36 It looks to me like everything has cooked pretty well, 10:40 it's pretty translucent here and got, starting to get soft, 10:44 the peppers need a little bit more cooking, 10:46 so it's a good time to add the soy curls. 10:49 They are now well hydrated. 10:51 I just kind of drained them a little bit. 10:58 And we'll add them to the pan, 11:01 so the flavors can blend with the rest 11:03 of the ingredients in this pan. 11:07 And while this finishes up cooking, 11:09 let me talk to you just a little bit about 11:12 why these ingredients are so helpful for your immune system. 11:15 For example, the cashews in our cheese sauce are full 11:19 of protein. 11:21 And they are also a really good source of copper, 11:24 which is important for your immune system function. 11:28 If you look at our veggies here, 11:30 the bright colors, the red peppers, 11:33 the yellow or orange peppers have lots of phytonutrients. 11:37 These phytonutrients have antioxidants. 11:40 They have a lot of different functions in our body, 11:43 but one of them is to really help rev up our immune system. 11:46 So when there are things going around in our community, 11:49 we want to make sure we're getting 11:51 as many vegetables as we can, 11:53 as many different colors as we can. 11:55 Onions are also full of nutrients. 11:58 All of these ingredients, all the vegetables, 12:01 the peppers, and the mushrooms 12:03 and the onions are all pretty low calorie. 12:05 And so you can get lots and lots of nutrients 12:08 with not a lot of calories. 12:10 We call that nutrient dense foods. 12:13 And those are the best foods to choose for boosting 12:16 your immune system. 12:18 Peppers have a lot of vitamin C, 12:20 they actually have as much vitamin C as oranges. 12:24 A lot of people don't think about that as much, 12:26 but it's a great source. 12:28 And they're, all of these plant ingredients are full of fiber. 12:31 Fiber is important for your body's function. 12:34 And the better your body is working, 12:36 the better your immune system is also working. 12:39 Mushrooms are kind of unique. 12:42 There are many different kinds of mushrooms, 12:43 I just put regular white button mushrooms in here from the can, 12:47 but you can use fresh mushrooms. 12:49 And different mushrooms have different properties. 12:51 But in general, mushrooms have 12:54 a balancing effect on our immune system. 12:57 If our immune system needs to be revved up a little bit 13:00 so it can fight harder. 13:02 Mushrooms will help it to do that. 13:04 If our immune system is overactive, 13:07 maybe we're dealing with autoimmune disorders 13:09 where our immune system is actually kind 13:11 of doing damage in our body. 13:13 Mushrooms help it to dampen that immune system response. 13:17 So that can be very 13:19 helpful in either direction. 13:24 In our cheese, 13:25 we also had some nutritional yeast, 13:27 which is rich in something called beta-glucans. 13:30 It's a kind of fiber, all fiber is good for our body. 13:33 But the beta-glucans they've actually done 13:35 some studies and show that people that were consuming 13:37 nutritional yeast flakes on a regular basis 13:40 suffered from fewer colds than those who didn't. 13:43 In fact, they were about 25% more, 13:47 less likely to catch a cold than those 13:49 who weren't consuming nutritional yeast flakes. 13:51 So all of these are things that can help us. 13:53 Let's go ahead and take a look now 13:56 at the batter for our crepes 13:58 and we're going to read that recipe next. 14:28 So for the batter, it's very simple. 14:30 We just start by putting the water in the blender 14:33 and we add each of the following ingredients, 14:36 the garbanzo flour 14:40 and sometimes like to turn it on low 14:42 as I'm adding the others, 14:43 just to keep them from forming lumps. 14:52 Then the nutritional yeast flakes, 14:55 the flaxseed, 14:59 the seasonings, onion, salt, 15:04 Italian seasoning, 15:08 the non-aluminum baking powder 15:12 and the starch. 15:14 And then we just blend it on high for about a minute 15:18 or less just so it's really well blended. 15:34 Then we're going to pour it into our pan. 15:36 For your pan, you want a really good nonstick pan. 15:40 This particular batter tends to be sticky. 15:43 So if you don't have a really nice nonstick pan, 15:46 it's worth investing in a small one just for this recipe. 15:50 This one is heating and it's kind of hot already. 15:53 What you want it to be as heated to kind of medium high. 15:56 It's about the temperature you'd use for pancakes. 15:59 You can tell by putting a little drop 16:00 of water in there, you want the little droplets to skitter 16:03 around in the pan before they evaporate. 16:06 Because you don't want it so hot that they just disappear. 16:08 Looks like that's hot enough. 16:10 So I'm just going to take my batter 16:14 and pour a small amount in the middle of the pan. 16:19 And then take the pan real quick 16:22 and kind of run the batter around the bottom of the pan. 16:26 This is what makes your crepe round 16:32 and kind of sets up the shape for it. 16:34 So here we have it getting set, 16:37 I want to make sure my fire is not too hot, because you 16:41 don't want these crepes to cook too fast. 16:43 They're not a pancake, 16:45 they aren't done in two minutes, 16:46 they often take somewhere between five 16:49 and eight minutes to cook completely, 16:51 because it is a bean flour base 16:53 and the bean takes more time to cook. 16:56 So we're going to let this cook 16:59 kind of at medium high. 17:03 And while we're cooking the crepe, 17:06 I want to talk to you just a little bit more about 17:08 ways you can boost your immune system. 17:10 So I have a graphic that I want to show with you that kind 17:14 of demonstrates where all of us are located. 17:16 We're all somewhere in this big square. 17:19 And you'll notice that the big square has been 17:21 divided into four smaller squares. 17:24 It's divided by those pink lines that go up 17:27 and down and horizontal. 17:29 The horizontal line represents the level of activity 17:32 of your immune system and the horizontal, 17:34 the vertical line is the effectiveness 17:37 of your circulation, because those two 17:39 things are very closely connected. 17:42 In the bottom half of the large square, 17:44 we see that when our circulatory 17:47 system isn't real effective, it's sluggish, 17:50 not moving well, that we're sadly 17:53 sickly or we can be hotly inflamed 17:55 if we have a really active, overactive immune system, 17:58 but our circulation isn't working so well. 18:01 So in the top half, 18:02 you can see the just making it square 18:05 which is your immune system is not really active, 18:09 but your circulatory system maybe is 18:11 and in the top right we have supercharged defenses, 18:15 that's where you really want to be. 18:17 That means that your immune system activity is high, 18:20 you have good action of your immune system, 18:23 and your circulation is working well. 18:26 So immunity activators move us from left to right. 18:30 And circulatory promoters 18:32 move us from bottom to top in this graphic. 18:35 So you might just think about it for yourself 18:37 and think about where might you be today. 18:39 And it doesn't matter 18:40 where you find yourself in this particular graphic. 18:44 You can move towards that top right corner, 18:49 and anything you do that moves you there 18:50 is going to be helpful to your immune system. 18:53 Let's take a look at our crepe 18:55 which has been cooking away here. 18:58 And you'll notice that it's starting to set up, 19:00 still seems a little bit hot, but I'm going to work right 19:04 around the edges to loosen the edges. 19:16 I just, you want something that's very, 19:17 very thin edged spatula to get around that and get 19:22 under this thin edge of dough here. 19:28 And then I kind of look at it, 19:29 it looks like it's getting nice and brown on the bottom. 19:37 It's not quite cooked all the way through in the middle, 19:40 so I kind of pick up the edges 19:44 because you do want it to be cooked 19:46 through before you pick it up or it will kind of fall apart. 19:52 This is still a little warm. 19:53 So I'm just gonna keep kind of moving the pan on and off 19:55 the fire since it's on the lowest setting right now. 20:00 I might just move it to a smaller burner, 20:03 which might help me with my problem. 20:09 And it will cook it, just has to cook slow, 20:12 so you want to give it a few minutes. 20:14 Okay, so as we think about 20:17 the ingredients in our garbanzo crepe, 20:20 most of it is garbanzos. 20:22 And it has some seasonings. 20:23 And the garbanzos are a great source of both zinc and copper, 20:29 which are micronutrients, 20:31 very important for the health of your immune system. 20:34 And most of us aren't getting enough 20:35 copper or zinc in our diets on a normal basis. 20:39 So this is a really great way to get an extra boost. 20:43 So I think this is starting to get set up. 20:48 Yeah, it should come up together in one piece 20:50 when it's done. 20:52 And just kind of work around the edges to the middle, 20:56 so that nothing is sticking 20:58 when you go to pick it up. 21:01 There you go. 21:03 And we got one half of it done. 21:05 Now we let the second half cook. 21:09 And I'm just going to turn my fire, 21:10 so it's just keeps cooking, 21:12 but isn't going to burn on the bottom. 21:15 Once that's done, we'll go ahead 21:17 and put the crepe together. 21:20 These are really best if you can serve them 21:23 as soon as you make them because when they're fresh 21:28 is when they're the best. 21:29 The fillings and the cheesy 21:31 topping can last in the refrigerator several 21:34 days without any problem, but the crepes themselves 21:37 you really want to prepare fresh. 21:38 They're best that way. 21:47 Let's take one more quick look at our graphic 21:49 while this is finishing cooking. 21:51 And the other thing I wanted to bring out 21:53 about this graphic, you might want to just take 21:55 a screenshot so you can kind of refer to it later. 21:59 But these two factors, your immune system activity 22:03 and your circulatory effectiveness are the two most 22:06 important things that determine your ability to fight disease. 22:10 So some of the other recipes 22:11 we're going to be looking at today 22:14 work not only with the immune system activity, 22:16 things like the zinc and the copper 22:18 and the phytonutrients. 22:20 We've talked about these ingredients having, 22:21 but as we cut back on our refined fats, 22:25 things like oils, it helps our circulation to work better. 22:30 We're not as sluggish in our circulation, 22:33 and so it takes oxygen 22:35 and removes waste materials from every part 22:36 of our body more effectively. 22:38 So that helps to move us into the top 22:40 half of this graph. 22:41 So our food can do a lot of things on both axis, 22:45 it can help us on the vertical as well as the horizontal. 22:50 All right, looks like our crepe is done. 22:52 So I'm going to turn it out on to a plate here. 23:06 And we're going to put the filling on it 23:11 which you remember was the soy curls 23:13 with the mushrooms and onions 23:15 and all of that good stuff. 23:19 And then I like to drizzle just a little bit of the cheese 23:22 over it. 23:24 And one thing that you can make a note of on that cheese recipe 23:28 is that if you want a pretty color 23:30 like this cheese that has a little orangey, 23:33 just add like a half of a bell pepper to your blender 23:36 with the cheese. 23:37 I hadn't done that when I showed it to you, 23:39 but I do like the color, 23:40 so I wanted to give you that little tip 23:42 which is a little bit of an extra freebie. 23:45 Then you'll want to just drizzle 23:48 some cheese right over the top 23:55 and then do something to make it pretty, 23:57 maybe a little sprig of parsley. 24:00 A couple of rings of pepper 24:06 are ways that you can make a very attractive presentation, 24:09 because you know we eat with our eyes 24:11 as well as with our tongue. 24:13 So this is your savory crepe. 24:16 We'll go to our next recipe now which is the eggplant fans, 24:20 and let's read the ingredients. 24:50 For the eggplant fans, 24:52 this is a really great way to use eggplant 24:55 and we don't even take 24:57 the skins off for this because you know 24:59 the skins of the eggplant, this dark blue purple color 25:03 is a sign of a very interesting 25:06 phytonutrient called anthocyanins, found 25:09 only in blue and purple fruits and vegetables. 25:12 But anthocyanins are kind 25:14 of unique in that they're extremely 25:16 helpful for our immune system. 25:18 But they're also really good for our brains, 25:20 they actually help to decrease inflammation inside 25:24 of our brains. 25:26 So that's a really helpful thing. 25:28 To do this particular recipe, 25:30 you start with your whole eggplant something like this, 25:34 and then you slice it vertically down the middle, 25:37 so you end up with two halves. 25:39 Then I'll take this half, 25:42 and starting at one end or the other, 25:45 sometimes I start at the stem and sometimes at the bottom 25:48 and depending kind of on the shape of my eggplant, 25:51 and I use a sharp paring knife to snaked 25:57 slices that are about a quarter of an inch thick. 26:03 The whole length but don't cut 26:05 through the end that you're starting at. 26:12 If the eggplants are quite large, 26:15 sometimes I cut them in half, 26:18 and then do this. For example, here was a really big piece 26:21 and I cut this one in half before making the fan. 26:27 But I'm cutting all the way down to the board, 26:29 all the way through the eggplant. 26:36 That's kind of why I call it eggplant fans, because you can 26:38 kind of fan it out like this once you've done it. 26:41 This one looks kind of thick, 26:42 we're gonna make that one thinner. 26:49 So I'm going to do that to all of my eggplant. 26:57 And eggplants are also rich in vitamin C. 27:01 So they just have a lot of benefits for us. 27:04 They're quite hearty, so they help to fill you up. 27:08 But they're actually very low in calories. 27:12 So this is one of those things that you can eat a lot 27:14 of and not worry about 27:18 overdoing it on the calories. 27:22 And it's another way to get in another one 27:23 of those vegetables that's so great for your immune system. 27:26 I probably have a little bit more 27:28 eggplant that I need to have a smaller dish than the one 27:30 the recipe calls for. 27:32 But we'll figure out the size of that at the end. 27:34 The next thing I want to do is make sure 27:35 I have my tomatoes ready. 27:37 For these I use a Roma tomato if at all possible 27:40 the shape of the Roma tomato 27:41 just really fits into the fans nicely. 27:44 So I'll take the little top off. 27:48 Sometimes it's a little bit hard through there 27:50 and then I'll slice 27:52 the tomato from top to bottom, 27:56 so that I make thin slices 28:03 just like this, 28:05 and then we're going to interlace 28:07 the tomato slices in the eggplant fans. 28:11 I just love the way 28:13 God has made these foods that are so good for us, 28:16 so pretty, don't you? 28:18 And just wait till we see the contrast that we get 28:22 when we get the tomatoes in here. 28:24 So I just go, just start by pushing 28:27 the tomato slices in between 28:29 the eggplant 28:34 fans, and I put them in sideways 28:36 so that you have this nice shiny skin up. 28:39 If it's a big eggplant sometimes you fit 28:41 two pieces of tomato in. 28:43 If it's a shorter eggplant, you just need one. 28:46 So you can kind of just make that work. 28:55 Tomatoes get their bright red color from a phytonutrient 29:00 called lycopene. 29:02 Lycopene is kind of interesting, 29:04 it helps to prevent cancer, 29:06 especially prostate cancer in men, 29:10 and it is most active when it's cooked. 29:13 So there's some advantages to the lycopene 29:16 that's available to you 29:18 when you cook your tomatoes. 29:23 Turn this a little bit so I have more room, 29:26 and just kind of keep stuffing in the tomato slices 29:29 till all of the slits 29:32 in your eggplant are full. 29:36 Now I kind of push it over. 29:38 This is going to shrink as it bakes. 29:40 So you kind of can cram them in a little bit. 29:44 Let me put in this shorter one because I think 29:47 we just have room here for that. 29:49 This will only need one slice in between 29:52 each section because it's shorter. 30:04 So the lycopene in the tomatoes 30:07 will help you to not only fight infection, 30:10 but also fight cancer. 30:12 They also have vitamin C, 30:14 and they have what we call carotenoids, 30:17 which are precursors to vitamin A. 30:20 All of these are so important for having 30:23 a strong immune system. 30:27 And it looks like we have just 30:28 a little space here in the bowl. 30:30 So I kind of play with that to looks like 30:32 we might be able to get part of this in. 30:36 So I'm just going to shorten that. 30:38 And see boy, just fit in whatever 30:41 you can to fill up your dish, because you want to take 30:45 good advantage of all the space in your dish 30:47 and you can make it fit 30:48 whichever dish you have available. 30:51 So there we go. 30:53 So you can see that the dish is quite full, 30:57 don't really have any extra space. 30:59 So we'll do something else with the leftover eggplant 31:02 or you could make another small dish separately. 31:05 And we have all the tomato we need. 31:07 So the next step is that we're going to take 31:11 our green pimento stuffed olives that have been sliced, 31:16 and just kind of sprinkle these 31:21 over everything in the dish. 31:24 And they add a really nice little bit of saltiness 31:27 and tartness to the dish. 31:29 Well... 31:31 Next I like to do the garlic. 31:33 So let me kind of move this away for right now 31:39 and show you the garlic, the garlic, 31:43 I just peel the cloves, 31:45 and then sliced them lengthwise like this, 31:48 real thin. 31:50 You can do it on the board or in your hand 31:52 whichever you're more comfortable with. 31:56 So that you end up with sliced garlic. 31:59 Then I just sprinkle the sliced garlic all over everything. 32:04 Sometimes I kind of poke it down in between 32:07 the slits in the eggplant. 32:12 And this is one of those recipes 32:13 where the measurements are not real precise necessarily, 32:17 you can add as much garlic as you want, 32:20 you can fill the size bowl that you want. 32:22 Your only limitation really is how much eggplant 32:24 and tomato you have available. 32:28 Then the next thing I will do is sprinkle 32:31 the Italian seasoning over everything. 32:39 This is kind of an interesting recipe for me. 32:41 I found it in a French cooking book many years ago. 32:45 And I just thought it was so pretty. 32:47 This is salt. 32:49 Just going to use my fingers to sprinkle a little bit 32:52 of salt on it. 32:54 And this is just to taste. 32:55 I founded in this French cookbook 32:56 and they called it eggplant fans of anti, the aubergine. 33:02 And I just loved the presentation, 33:05 so I tried making it 33:07 and then my whole family just loved the flavor, 33:09 so we have been making it ever since. 33:14 The last thing I'll do is drizzle just a tad 33:16 of olive oil over everything. 33:20 This is not very much 33:21 olive oil for this size dish. 33:26 Because as we're careful with the use of our oil, 33:29 it helps our circulation to work better, 33:32 so that our immune system can work better. 33:34 Then the last step here will be to cover the dish 33:37 with tin foil, 33:42 and cover it really tightly so that no steam escapes. 33:47 What we're going to do is roast 33:49 the vegetables in the dish with the cover. 33:53 And then they will, 33:54 the water will come out of the eggplant 33:56 and it'll make like a sauce for the eggplant, 33:58 which will be really nice. 34:00 I'll show that to you in a minute. 34:01 So this is now ready to put right into the oven. 34:06 Oh, no, I am sorry, I forgot one step. 34:09 Here are the onions that we want to put on top 34:12 of these are just thinly sliced onion rings. 34:18 And these onions will 34:20 also help us to fight infection. 34:24 Both onions and garlic are in the same family. 34:27 They have a lot of antibiotic properties. 34:30 In fact, did you know that they used 34:32 garlic to help prevent gangrene in wounds in both World War I 34:38 and World War II. 34:39 So garlic is a really powerful antibiotic, 34:42 antiviral and antifungal. 34:46 So I like to use lots and lots of garlic 34:48 and onions in everything that I do. 34:50 So you can just cover it up with onion rings 34:54 and then you're ready to steam it in the oven. 35:01 So now we can go ahead 35:02 and put it in the oven at 350 degrees for one hour. 35:07 At the end of that time, 35:08 everything should be really tender and juicy. 35:11 There'll be like a sauce that's in the bottom of your pan. 35:14 This is a dish that you can bake ahead, 35:16 it's great warmed up, you can eat it hot or cold. 35:19 And it's great along with something like brown rice 35:22 or whole wheat couscous or even with the baked potato 35:26 and a great toss salad, and there you have a meal. 35:29 So let's take a look at our last recipe for the day, 35:32 cabbage cashew stir fry. 35:59 So to start this recipe, 36:01 I like to take the cashews that we're going to be using 36:04 and get them roasted in my pan before 36:08 we start the cashews. 36:09 So you can do this on pretty high flame. 36:15 That's a nice hot flame. 36:17 And I'm just going to put the cashews in the pan. 36:23 And we're just going to kind of stir them gently 36:25 and keep them moving as they toast. 36:29 Now you'll remember that the cashews 36:31 were good for what? 36:33 Well, actually a lot of things for your immune system. 36:36 One of them is that they're actually 36:37 a very healthy source of fat. 36:40 You know, God is so good. 36:42 When He designed our food, 36:45 He packaged it exactly the way our bodies need. 36:48 So the fats that come packaged the way 36:51 God created them are the best kind for our body. 36:55 So although cashews are a nut, 36:58 so they have more fat than some other kinds of foods, 37:01 they come packaged with minerals, 37:03 and vitamins, and fiber, 37:06 and all of those things that our bodies 37:08 need for good health. 37:11 Basically, our part 37:12 is to make sure that we are moderate in our 37:15 consumption because they're very concentrated food. 37:18 But we're going to be using these cashews to garnish 37:21 and mix in with our cabbage, 37:25 which is just going to be a real simple stir fry. 37:29 Some people aren't real crazy about stir fries or cabbage. 37:33 I have somebody in my family, for example, 37:35 who isn't a big stir fry person. 37:38 But if I put cashews in the stir fry, 37:41 he'll eat it all up. 37:42 So sometimes it's just a little bit extras that help to make 37:47 something more acceptable to people that aren't 37:49 used to eating them. 37:51 And you can see they're starting to get warm, 37:55 but they're not quite brown. 37:56 I'm going to let them toast just a little bit. 37:59 And in the meantime, we can prepare our cabbage 38:02 I have most of it ready here, but I wanted to show you 38:05 a couple of ways that you could prepare 38:07 the cabbage for this dish. 38:09 You can do it with just a good sharp knife 38:11 and a cutting board. 38:13 Just making very thin shreds with your knife. 38:23 It's a sharp knife so be careful how you hold it. 38:26 I like to put my finger out here, 38:28 it kind of holds the blade, 38:30 and I make sure my other fingers are back 38:32 away from the blade, then I don't have to worry 38:34 about cutting myself, because this finger kind 38:36 of works as a little bit of a safety guard. 38:43 And you can see you can actually get a very thin 38:46 shred doing that. 38:47 I like the thinner shreds myself, they cook really fast 38:51 and so that's helpful in your stir fry. 38:54 You're not wanting to overcook the vegetables, 38:56 you just want to be able to cook them quickly. 38:58 All right, looks like our cashews are ready. 39:04 Doesn't take very long. 39:10 We'll just set them aside and now my pan is hot. 39:13 And I'm going to go ahead and put my cabbage in. 39:17 It will start to sizzle a bit. 39:32 And the cabbage will wilt down, 39:34 it's not going to staple in the pan like this. 39:41 But you will want to keep it moving 39:42 till it starts to release some of its moisture 39:45 so that it doesn't burn. 39:59 Doing a stir fry without oil. 40:02 Basically, the trick is to keep your vegetables 40:04 moving in a fairly warm pan. 40:09 As they wilt, they'll release some liquid. 40:13 If you notice it's getting a little too dry, 40:16 you can always just add 40:17 a tablespoon or so of water to it 40:23 just till it starts to wilt more. 40:29 I have a little bit of lemon juice 40:30 that I like to use to season this. 40:31 I'm just going to put just 40:33 a little bit down there to give me a little extra liquid. 40:37 As I see the pan's pretty dry. 40:42 Just keep everything moving. 40:45 This is where woks can be handy as well. 40:48 The woks have a smaller area that is the hottest part 40:51 of the pan. 40:53 And so it's easy to keep vegetables moving. 40:55 So only part of the vegetables are in that hottest part 40:58 of the pan at one time. 41:01 And this cabbage, I had it pre-shredded. 41:05 It's a really great way to do it. 41:07 If you prep it, not only does it save you preparation time 41:10 when it's time for you to cook it. 41:11 But one of the most important 41:14 phytonutrients in the cabbage are Sulforaphanes. 41:18 And Sulforaphanes 41:19 helps to protect your body from cancer 41:22 as well as really boosts your immune system. 41:26 And they increase in quantity as you let the raw cabbage 41:31 or anything in the cabbage family for that matter, 41:34 sit before you cook it. 41:36 So you can greatly increase the amount 41:38 of that protective nutrient, just by shredding or cutting 41:42 your cabbage ahead of time 41:45 and letting it sit for up to 45 minutes. 41:48 This has definitely done that. 41:50 So we're going to have 41:51 a really great level of those sulfur 41:54 compounds that are so helpful for our body. 41:56 Our immune system uses those sulfur compounds as well. 41:59 So it's another great way to give 42:02 a boost to your ability to fight illness. 42:07 Cabbage also has a lot of fiber. 42:11 And fiber is one of those 42:13 things that feeds that good bacteria in your gut. 42:17 They've been doing some very interesting studies recently, 42:20 where they're showing that the better the kinds 42:24 of bacteria in your gut, that they actually have 42:27 a direct effect on the effectiveness 42:29 of your immune system. 42:30 So having a healthy gut 42:34 is also important for fighting disease, 42:36 and cabbage provides what we call prebiotics. 42:40 Prebiotics are the food for these good bacteria. 42:45 You've probably heard of probiotics. 42:48 Those are capsules or tablets that have 42:51 good bacteria in them. 42:53 But, you know, you can take a lot of probiotics. 42:56 But if you're not feeding 42:57 the good bacteria that you are taking in, 43:00 then those poor bacteria can starve to death. 43:04 So it's really important that you be feeding them with 43:08 lots of fiber. 43:10 We find fiber in all plant foods. 43:13 So that means vegetables and fruits are some 43:16 of your highest sources of fiber. 43:19 But they're not the only ones. 43:21 You also have fiber in all kinds of beans. 43:23 In fact, they're one of the highest fiber foods. 43:26 You have fiber in all of your whole grains. 43:30 And so as you move more and more towards 43:33 a plant-based diet that is centered 43:36 around whole foods, the way God made them, 43:39 you will get lots and lots 43:41 of this great fiber to feed that healthy 43:44 bacteria in your gut that will help to keep you well. 43:48 So cabbages and everything in that family are extremely 43:53 rich in cancer and disease fighting phytonutrients. 43:59 The family that cabbage is in is called the Brassica family. 44:03 And Brassicas include cabbage, cauliflower, broccoli, 44:09 collard greens, did we say brussel sprouts? 44:14 Anyway, all of those cabbage family foods are really 44:18 rich in those nutrients 44:20 and so they're really good for you. 44:23 So one other technique I wanted to show you 44:25 when it came to shredding the cabbage. 44:27 Besides using the knife and the cutting board, 44:31 you could also use a mandolin. 44:33 Now this is a very simple mandolin, 44:35 basically just has one straight blade, 44:39 and you take your cabbage 44:41 you need to really watch your fingers with the mandolin. 44:43 A lot of people like to get safety gloves, 44:45 but I used it a lot, so I feel pretty comfortable with it. 44:48 I just don't go down to the nubbins with it. 44:50 You just take your cabbage and slide it on the board 44:55 all the way to the end 44:56 and you'll see that it also produces a very nice, 44:59 fine shred. 45:01 So that's a little bit faster 45:02 sometimes than doing it with a knife, 45:04 depends on what you prefer. 45:06 Some people will actually put it in a food processor 45:09 and use that. 45:11 So there's a lot of ways you can shred the cabbage, 45:13 but I wanted to show you some variations 45:16 and really like it thinly shredded. 45:18 The cabbage has wilted over here, 45:21 as you can see. 45:22 So that's really all the cooking it needs. 45:24 So I turned off the heat. 45:26 I'm going to sprinkle in the rest of my lemon juice. 45:30 Lemon juice is really an awesome 45:33 thing to use with any kind of cooked green. 45:36 Because lemon juice, it helps your body to absorb 45:40 more iron from the vegetables. 45:43 That's something that other tart things like 45:45 vinegar don't do for you. 45:46 So I always use lemon juice. And 45:48 even if I see a recipe that calls for vinegar 45:50 with vegetables or salads, 45:52 I just replace it with lemon juice, 45:54 because then I get that iron absorbing 45:57 plus that you get with lemons. 46:01 The other thing we're going to add 46:02 is a little bit of my chicken style seasoning. 46:06 Now it didn't give you 46:07 the recipe for this seasoning today, 46:09 because in some previous 3ABN programs, 46:12 I have already demonstrated that, 46:15 so it's easy for you to go to the 3ABN site, 46:19 look up recipes. 46:21 You might look under the subject of seasonings, 46:23 or you might look it up by my name Lucia Tiffany, 46:27 and you should find a recipe for Lucia's chicken seasoning. 46:32 That is one that I've kind of put together myself. 46:36 And I use it for a lot of different 46:38 dishes because it's a mix of salt 46:41 and nutritional yeast flakes, 46:44 and then an assortment of herbs. 46:46 And the herbs really give a lot of flavor. 46:49 But it doesn't have any of the additives that you 46:51 find in a lot of the commercial 46:52 chicken style seasonings like sugar, or MSG, 46:56 or, you know, anti-caking agents 47:00 and those sorts of things. 47:01 So it's just kind of just real food, and it's really tasty. 47:05 And so one of the ways 47:07 I like to use it is in stir fries like this one here. 47:10 So once the cabbage is all done, 47:12 we can just sprinkle the cashews in. 47:16 And you can either reserve a few to garnish 47:18 your bowl afterwards. 47:20 Or you can put them all in and just mix them up, 47:23 it's kind of up to you. 47:27 And then your cabbage is ready to eat. 47:31 And here you just have so many nutrients, 47:34 just exactly the things that your body 47:37 is crying for when you say help me, 47:40 help me, keep me well. 47:42 Your immune system will love the cabbage. 47:45 You can do a similar stir fry 47:47 with other kinds of greens as well. 47:50 You can use red cabbage. 47:51 Red cabbage is really delicious done this way. 47:54 It's a little bit sweeter than the green cabbage, 47:57 so that one works really well also. 48:02 You can do the same stir fry technique, 48:04 doing it oil free with any kind of greens, 48:08 things like kale, 48:09 which is also part of the same family as cabbage. 48:14 You can do it with any of those leafy greens, 48:16 you can add a little bit of garlic if you like. 48:19 It's good with a lot of those big 48:21 leaves that we use for stir fry or for greens. 48:25 So you can see that there's a lot 48:27 of different ways that we can incorporate these 48:30 foods that God has designed for us that help 48:33 our immune system. 48:35 Let's take one more look at our graph. 48:39 On the graph, 48:40 you will see that the four squares are labels, 48:43 you might find yourself in one of those squares. 48:46 The big thing to remember 48:47 is that to move from left to right, 48:50 you want to activate your immune system. 48:54 That means providing all 48:55 the raw materials that it needs to function well. 49:00 You also want to make sure that you're promoting circulation. 49:03 One of the ways you do that is by being careful 49:07 not to use any more processed 49:09 oils or sugars than you need in your diet. 49:12 The fewer you have of those processed foods, 49:15 the better your circulation is. 49:17 Both sugars and oils tend to slow down your circulation 49:20 and make it harder for it to deliver nutrients 49:23 and take away waste materials from other parts of your body. 49:27 If you want more information on the different parts 49:30 of this graphic, 49:32 how to like go from one section to the other, 49:35 how to really identify 49:36 what are other things we can do, because food 49:39 is only one of the things that can 49:40 help us to move into that upper right quadrant. 49:42 There are a lot of other lifestyle things 49:44 we can do as well. 49:46 So if you want to take a look at what some 49:47 of those things are, you'll want to check it 49:49 out on my website. 49:51 Now, the website where you'll 49:52 find this particular graphic is LuciaTiffany.com 49:57 That's 49:58 LuciaTiffany.com 50:03 And if you just kind of scroll through the blog, 50:06 you will see the different posts that I have that talk 50:08 about the immune system. 50:10 And I have a series of posts that kind 50:12 of go into that graphic in more detail, 50:14 where you can learn more about how to optimize 50:16 your immune system, not only with food, 50:19 but with other lifestyle things as well. 50:22 Those are all things that can help you to stay well. 50:26 And, you know, God is the one who said 50:28 His wish for us is that we may be in good health 50:32 and prosper even as our soul prospers. 50:36 He cares about us and about our whole bodies. 50:39 So let's take advantage 50:41 of the gifts that He has given us, 50:43 so that we may indeed enjoy that health today, 50:48 as well as tomorrow. 50:51 If you would like to download a copy 50:53 of the Lucia Tiffany's cookbook or know more 50:55 about her ministry, you can write to her at 3844, 50:59 Grizzly Creek Road, Orville California 95965. 51:04 You can text her at (530) 712-3664. 51:10 That's (530) 712-3664. 51:15 You can also visit her website, 51:17 TheHarvestCook.com 51:19 That's TheHarvestCook.com 51:22 You can also send her an email at Lucia@TheHarvestCook.com |
Revised 2021-10-07