Cook 30

McHealthy Meal Combo

Three Angels Broadcasting Network

Program transcript

Participants: Jeremy Dixon

Home

Series Code: CKT

Program Code: CKT000018A


00:21 Welcome to Cook:30.
00:23 I am Jeremy Dixon from the Revive Cafes
00:25 in Auckland, New Zealand.
00:26 And also wrote the Revive Cafe cookbooks.
00:29 And today, I want to share with you
00:30 some secrets from my cafe,
00:32 so you can make delicious healthy meals
00:34 in your very own home.
00:37 Cook:30 Food is about using great whole food,
00:40 plant-based ingredients.
00:42 We're going to be using protein sources
00:43 like beans, nuts and lentils.
00:47 Whole grains, fresh fruit and vegetables
00:50 and tying it all together with herbs and spices
00:53 and international flavors.
00:55 And the best part about Cook:30 food
00:57 is you do not have to spend hours
00:59 slaving away in the kitchen making it.
01:02 I'm going to show you a great delicious healthy meal
01:04 in the next 30 minutes
01:06 and you'll be amazed how easy it is.
01:10 On the menu today, we have a McHealthy meal combo.
01:15 We are starting with an amazing burger
01:16 that has a bean patty, Moroccan hummus,
01:20 fresh salad vegetables
01:21 and roasted butternut squash.
01:25 On the side, we're going to have sweet potato fries
01:27 and finishing it off with a carob ice shake.
01:32 So to start, we gonna make sure we set up our kitchen properly.
01:36 A nice clear work surface.
01:38 We've got a pan on the stove.
01:40 The oven's preheated at 350 Fahrenheit, 180 Celsius.
01:44 A sharp knife.
01:46 Good chopping board
01:48 and I've got lots of healthy ingredients
01:50 in a cupboard, in refrigerator.
01:53 So we're going to start with the sweet potato fries
01:56 and these are being nothing like
01:57 anything you've tasted before.
01:59 So we're going to start with some sweet potatoes.
02:01 And you can choose any color you want.
02:03 You can have the, the purple, the red, the orange, the gold.
02:06 And we're not going to peel them at all.
02:07 I'm not a big fan of peeling vegetables,
02:09 we don't need to
02:10 because obviously it takes time,
02:12 it creates wastage
02:13 and it has actually lots of nutrients in the skin as well.
02:16 So then to make fries, we're just gonna chop this
02:19 into nice, thick circles.
02:26 And then we're just gonna line them up together
02:29 and probably do about three at a time up here.
02:31 Skillful, and just cutting them,
02:33 whoops, we just might just do two,
02:35 I'm not offering that skill for today.
02:36 Cut two, just like that.
02:38 And you get really nice fried type size,
02:41 a nice chunky fries.
02:44 So continue with the rest of them.
02:48 So when you get fries from a fast food place,
02:53 they're generally deep fried in oil,
02:55 which means you got huge amounts of fat
02:58 and the fats being usually not very good fat as well.
03:03 Just chop this up.
03:05 Just keep cutting them into nice fry size pieces.
03:11 They all reduce a little bit when they are cooking,
03:14 so you probably want to err on the bigger side
03:16 than the smaller side.
03:18 And if you've got a long way or a short way,
03:20 make sure you get a long way 'cause you want longer fries
03:23 rather than shorter fries.
03:57 And you want to know these potatoes,
03:58 these fries is going to be a lot lower fat
04:00 than the ones you get in a fast food place.
04:03 Going to need some oil,
04:04 probably about two tablespoons of oil.
04:06 So this is actually very small amount
04:09 compared to what you'd be using
04:11 if you were in a fast food restaurant
04:13 deep frying.
04:14 So just toss them up like this,
04:17 just so that they're evenly coated.
04:19 It's really important that it's evenly distributed
04:20 so they, they cook and don't burn,
04:23 will help things cook faster, evenly.
04:26 And obviously, it's lots of flavor.
04:30 Oven tray, like that.
04:32 Spread them out.
04:35 Don't have to be perfectly spread out
04:37 and pop them in the oven.
04:44 So they're underway and they'll be ready in
04:46 probably around about 15 to 20 minutes.
04:49 Next ingredient is the roasted butternut squash.
04:52 And this is amazing vegetable when it's cooked
04:54 and it's an amazing ingredient for burger.
04:58 With the butternut squash, you've got this here
04:59 which is all butternut,
05:02 this here what is butternut and seeds.
05:04 So of course, when we cook,
05:06 we just going to use the top section.
05:07 And we're just going to slice off.
05:10 We're just going to slice off four rings
05:16 of butternut squash
05:18 and these are happen to be burger-shape sizes,
05:22 so they're going to be really nice.
05:24 And the skin on this is really, really soft,
05:26 so you leave it on.
05:27 We don't need to peel it.
05:28 Just put, just a touch of oil on oven, oven tray,
05:32 baking tray.
05:34 Both sides.
05:36 Just a very light coating.
05:39 These are my favorite oven trays.
05:40 They are really inexpensive, go in the dish washer
05:43 and it is very, very handy and versatile.
05:45 And they're non-stick as well.
05:47 So we're going to put those in the oven as well.
05:53 And there we have two jobs, they're mainly underway,
05:55 the two, the two long cooking jobs
05:57 and now we can get on with the rest of the meal.
06:01 One of the great secret to a great burger
06:04 is a great patty.
06:05 So I'm going to show you really nice,
06:07 delicious patty that you can make
06:08 that's really, really quick.
06:10 So I'm using beans, I'm using frozen soybeans.
06:14 You could use frozen broad beans, fava beans,
06:16 or any other kind of similar bean.
06:18 And we're going to use a can of white beans,
06:19 and I've got some cannelloni beans
06:21 but any kind of whitish bean would do.
06:23 This recipe is not that fussy.
06:25 So open the can beans and drain them.
06:28 And beans are a great source of protein.
06:32 So you want to have a bit of protein in,
06:34 generally in most meals, we have a meal.
06:37 And I'm just gonna put everything
06:38 into the food processor.
06:43 So one can of beans and a bag of these.
06:46 This is ten ounces or about 280 grams.
06:50 Hope you like that.
06:53 Beautiful color.
06:55 And these are actually kind of raw
06:57 but they're actually fine, they're stored,
06:58 they're frozen when they're fresh.
07:00 So you get a really nice fresh flavor in the burger.
07:03 Okay, now I want to add some flavor, fennel seeds.
07:06 So we're going to put about a teaspoon of fennel seeds in
07:08 and I just had this lovely, you just bite in,
07:10 you just get these little burst of really nice flavor.
07:14 Tablespoon of coriander, dried.
07:19 Gonna add a tablespoon of sweet chili sauce.
07:27 And, yeah, some cilantro or coriander.
07:30 So we're going to use the stalks
07:31 'cause, um, so chop off the in bits
07:34 and just chop, roughly chop stalks like that.
07:38 And we're going to reserve that
07:39 for garnish later for something.
07:43 Here we go.
07:46 Is everything in there?
07:47 Ah, we need a bit of flour, so I've got some
07:48 besan flour here
07:50 or also called chickpea or chana flour.
07:52 You can also use whole wheat flour or rice flour
07:57 but just a bit of flour,
07:58 just to help bind everything together.
08:00 Just a good tablespoon.
08:03 So now just put the lid on and blend or process.
08:11 We want those going around.
08:15 Plenty of noise there.
08:16 So we got a pan on the stove here,
08:18 just check it's nice and hot.
08:19 So when you put your hand over, you kind of want it be,
08:22 you can just kind of keep your hand above it
08:24 and it's really, really warm.
08:26 So it's kind of a, the best way to have a pan.
08:31 Look at that.
08:33 I think that's ready,
08:35 'cause you can see the, the lovely burger is,
08:38 or the mix has been mixed pretty well.
08:41 I'll take the blade out.
08:42 And we're just gonna put this in here
08:44 and make little burger patties.
08:47 So, splash of oil.
08:49 Use a good non-stick frying pan.
08:51 You're going to need just a splash of oil.
08:53 I'm just going to use the hands
08:55 and just form these burgers, so...
08:58 You want them probably round about,
09:00 you know, double golf ball size.
09:02 So make them either form that are out like that.
09:06 And just put them in the pan.
09:10 And you know the pan's right when you put it in
09:12 and it's just a nice sizzle.
09:15 You don't want oil splattering everywhere.
09:18 As you can see, the beans haven't been totally blended
09:20 and that's totally fine.
09:22 You want a bit of texture.
09:23 You don't want it just be to be totally mushy.
09:26 You just want to make sure there's a nice taste in there.
09:31 Another, another one.
09:33 So we're doing around about servings
09:34 for about four people today.
09:38 Just um, put them in there.
09:43 You can smell all these flavors with the cilantro,
09:46 the coriander, the fennel seeds,
09:48 that these are going to taste really nice.
09:53 Just wash my hands.
10:01 Just move the oil around.
10:05 We'd just leave them just happily sit there,
10:07 they're probably going to take about
10:08 five minutes a side to cook through.
10:10 And we'll come back to those later.
10:14 We made a fantastic star in this McHealthy meal.
10:18 We've got the butternut in the oven,
10:19 the korma fries are in the oven,
10:21 well, the sweet potato fries.
10:22 And the bigger patties, they're off
10:24 and racing in the pan.
10:26 So we're going to make the hummus now,
10:28 the Moroccan hummus.
10:29 So we're going to start with a red onion, oops.
10:33 And we're just gonna cut the ends off.
10:36 Put into half.
10:38 And we're just going to gently,
10:39 we're going to fry this up and caramelize it.
10:41 And add it to the hummus whole.
10:44 Normally you might get something like this to a dip
10:46 and blend it in.
10:48 That's really nice, these beautiful,
10:50 sweet strands of red onion
10:53 running through a hummus or dip,
10:55 especially in a burger.
10:57 So just slice them as thinly as you can.
11:01 And again, when you're slicing,
11:03 you're slicing through the, through the onion.
11:08 You want to make sure you got a really nice
11:10 sharp knife.
11:13 Oop, cut that one last.
11:17 And put this in little pan.
11:19 Now these little pans here are really inexpensive
11:20 and really awesome
11:22 when you want to just get something cooking,
11:25 um, really quickly with little high hustle.
11:28 Doesn't take much room on the stove
11:29 and you can put them straight in the dishwasher.
11:31 So put it on there, and they also heat up
11:33 very, very fast.
11:35 So gonna put just a touch of oil,
11:37 just to get it underway.
11:39 And we're going to put this onion here
11:44 and we're going to let that just slowly caramelize
11:47 and in about five or six minutes,
11:48 it will be beautiful and thin and juicy and sweet.
11:53 And we can add that to the hummus
11:56 that we're about to make now.
11:58 So grab your blender.
11:59 We can use a stick blender if you want.
12:01 Just going to make a reasonably standard
12:03 hummus recipe.
12:04 And the first ingredient is garbanzo beans or chickpeas,
12:08 I mean what country you come from,
12:10 all the same thing.
12:12 Um, can is obviously the most convenient way
12:14 of getting them.
12:15 But they're also--
12:17 generally at home we'll cook them up,
12:19 cook a big batch up.
12:21 Store them, place in containers,
12:22 put them in the freezer
12:24 and you've got fresh chickpeas available whenever you want.
12:27 So one can or around about two cups.
12:30 Lemon juice is an essential ingredient for hummus.
12:33 So we want juice, around about four tablespoons,
12:37 which is usually around about two lemons.
12:42 That just gives it a lovely sharp note to the hummus.
12:47 Pour it in through my fingers to catch the pips.
12:53 I think I caught all of them.
12:58 Look over there, this is, whoops.
13:01 This is cracking away already.
13:06 Tahini is an essential element for hummus
13:08 and tahini, you just grind up sesame seeds.
13:11 You can buy these at most supermarkets
13:12 or around health stores.
13:14 So I got two tablespoons in here.
13:16 Two good tablespoons.
13:20 'Cause it's Moroccan, we want to add
13:21 a Moroccan flavor, so we're going to put
13:23 a tablespoon of cumin powder.
13:28 You can smell that, beautiful.
13:31 And we want to put about a half teaspoon of salt.
13:35 And we need some water.
13:38 So we get some water on hand
13:40 and every bit of your hummus you'll make is different.
13:43 So you've kind of got to taste it as well,
13:45 so start with a half cup of water.
13:47 And also we're going to add some garlic,
13:49 we can't forget garlic in hummus.
13:52 So just, probably two good cloves
13:57 or perhaps use these, uh, one big and two little.
14:02 You just need garlic press.
14:06 Squeeze it straight through.
14:10 And there is some garlic.
14:14 And then let's blend it up.
14:26 Got to implement.
14:28 Let's get these turning, mate, so they don't burn.
14:35 We're doing well.
14:44 And it looks pretty good, look at that.
14:46 'Cause you make in a blender rather than food processor,
14:48 you have to make your hummus reasonably liquid.
14:50 This is okay.
14:55 So that's pretty much, the hummus is ready to go.
14:58 So let's leave it there.
14:59 And as soon as those onions are finished,
15:02 then we'll just mix it in with the hummus
15:04 that come really nice dip
15:05 that we can use to put on our burger.
15:10 If you've just joined us on Cook:30,
15:12 we are making a McHealthy meal combo.
15:15 We've got an amazing burger with a delicious bean patty,
15:18 Moroccan hummus, fresh salad vegetables,
15:21 and roasted butternut squash.
15:24 On the side, we have sweet potato fries
15:27 and finishing off with delicious carob ice shake.
15:32 Okay, we need to prepare fresh vegetables
15:34 for the burger.
15:35 So I've got some nice big tomatoes,
15:37 a beautiful cos or romaine lettuce
15:39 and a good avocado.
15:41 So we'll just prepare these ahead of time.
15:43 So we want four big slices of tomato,
15:51 like for four burgers.
15:52 We can use that for sauce or something else later.
15:55 And just nice big chunks of tomato.
15:58 Look at that juicy dripping here.
16:00 Nice home grown tomatoes.
16:02 And then with the lettuce,
16:04 we want to just peel off some nice leaves,
16:06 so perhaps we'll just start with these ones,
16:09 and we can break them in half later,
16:10 so it's four nice leaves
16:13 and they'll fit nicely in the burger.
16:16 And two, and I'll perhaps close from here.
16:20 No, and this one here. Here's a good one.
16:23 Just pick it four lovely leaves.
16:26 Nice, crisp.
16:27 That's my favorite leaves is Romaine or cos lettuce.
16:31 A burger needs avocado.
16:34 So chop this guy in half.
16:37 Get rid of the stone with a knife.
16:42 And we're just going to peel it off.
16:44 Look, where are those onions going with a...
16:46 we'll give a bit of a toss around.
16:49 They're going well.
16:50 They're nearly ready to flip.
16:53 So we want to just take the skin off here.
16:59 And slice them up.
17:01 So part of this burger is getting
17:03 all the components ready, so we put the burger together,
17:05 it can happen very quickly right at the end.
17:09 So we're just gonna slice any bad bits off.
17:13 I'll just slice the avocado like that.
17:16 I've got bit of a bad bit
17:18 and then slice it again like this.
17:23 And put it on our platter.
17:24 Ready to go.
17:26 I've also got some nice hamburger buns.
17:29 So I finally found some whole meal ones.
17:31 It is very hard to find all good,
17:33 whole meal bread or burger buns.
17:36 These are slightly tiny but they do a really good job.
17:39 So I've got four bigger buns
17:42 that we can use to put everything inside.
17:45 It is ready for the plate up.
17:48 So we better get these burgers flipping,
17:50 they're looking really good.
17:52 Where's my flip-it-on?
17:54 Here is.
17:56 So I just want to gently grab these.
17:58 I'll start this one here.
18:00 Lift it up and flip it over like that.
18:02 Look at that.
18:04 It's time to get it pretty well.
18:06 Really gentle.
18:08 These are quite delicate but they're really delicious.
18:12 Look at that nice, nicely brown.
18:16 Here we go.
18:18 It's another couple of minutes
18:20 and they will start to harden up
18:21 and they will be delicious.
18:25 Okay, this is nice and caramelized.
18:26 Look at that.
18:28 For the mix, we're just gonna basically put it in the...
18:31 I think we'll put this in here, pour the hummus into a bowl.
18:38 Get a good spatula.
18:45 All these great Moroccan flavors in here.
18:52 And we're just gonna put this up with onion inside.
18:57 And just mix it up.
18:59 It's a lovely kind of a dip sensation.
19:02 This is something you do use in burger
19:03 rather than you know, sour cream
19:05 or you know, all the...
19:08 or use the mayonnaise.
19:09 Just a nice thing that's going to get a lot of moisture
19:11 and make it delicious.
19:13 So there we go.
19:14 Burgers are underway.
19:18 Okay, the butternut must be ready by now.
19:21 Let's see how it's going.
19:24 Look at that.
19:27 So just pop there on there just a...
19:30 Look at that.
19:32 They are lovely little ingredient
19:34 to have in the middle of your burger.
19:35 Beautiful and sweet.
19:37 I want to put just a sprinkle of salt on it.
19:40 Just, so I don't have to get it later.
19:45 And the korma fries I think should be ready as well.
19:48 The sweet potato fries.
19:51 Look at that.
19:54 Wonderful.
19:55 Nice and soft but still holding together,
19:57 that's that the trick with these
19:58 is getting them at the right place
20:00 where they don't fall apart or they're too...
20:04 are too uncooked.
20:06 So what I'm going to do is
20:08 just actually a bit of salt in there, I'll just salt them.
20:11 Just to register light sprinkle of salt
20:14 over them like that.
20:16 Not much at all.
20:18 And we're just going to lightly, gently
20:21 put them into a serving bowl.
20:23 I don't know if you noticed
20:24 but I really love wooden serving bowls.
20:26 So if you ever see any around,
20:28 and there's some great importer shops
20:29 now that have beautiful bowls
20:32 and this thing present really well on wood.
20:34 So over the years, you can slowly build up
20:37 nice servery,
20:39 it can really make your meals good as well.
20:43 A little bit soggy and soft but that's okay.
20:45 They'll still taste delicious.
20:51 And I'd just put them all on here.
20:56 And these are just wonderfully delicious,
20:59 alternative to French fries.
21:04 And if you don't think that most of the French fries
21:05 you buy in the supermarkets to make at home
21:08 have a lot of really herbal oils and fats,
21:09 some of these things as well, so.
21:12 That's pretty much done.
21:13 I'll just put this back in the oven
21:15 just to keep it out of the way.
21:20 Um, brilliant, that's really I was going to put a of parsley
21:22 to put on top.
21:32 Oh, here it is.
21:34 Now, just to show you how I keep my herbs.
21:36 This parsley I used just yesterday
21:38 but if you keep it wrapped up in a nice,
21:40 wet paper towel, herbs keep beautifully,
21:43 so you can keep reusing them
21:44 and keep using them nice and fresh.
21:48 So we're just gonna get to a nice chop up.
21:50 Oh, I think I almost chopped through the stalk there.
21:54 Just a sprinkle of green on the top,
21:56 just to make those look lovely.
22:00 Okay, moving on.
22:02 I better get these burgers happening.
22:04 So I'm just gonna present it
22:05 on a nice wooden chopping board.
22:10 So just going to lay out these burgers like this.
22:14 Get the bases there.
22:17 So first ingredient,
22:19 this is the fun part of the whole meal.
22:20 All the preparation is done, all the hard work
22:22 and now you can just put together the burger.
22:25 So grab a dollop of this lovely Moroccan hummus
22:27 with some strands of that delicious caramelized onion.
22:36 Here we go.
22:38 Looks awesome.
22:43 Oh, I just put little bit too much.
22:45 Don't want it overflowing at the side,
22:47 that one can come there.
22:50 Um, next, we're going to put on the butternut.
23:02 Like that.
23:03 And then we're going to carefully put these
23:05 bean burgers on top.
23:21 Put the tomato on.
23:27 Some avocado.
23:31 You just spread around like that.
23:45 And just finish with the stalk leaves around like that.
23:51 Whoops.
23:57 You need to just pop it in half.
24:03 And you've got a very delicious
24:06 set of healthy burgers.
24:08 Put the lid on.
24:09 If they have trouble staying on,
24:10 you can just put a spike through them.
24:15 And there you go.
24:16 Beautifully presented on the table
24:18 on a nice chopping board.
24:20 That's everything nearly finished,
24:21 we better get on to the smoothie.
24:22 The carob ice and this is one of my favoritest things
24:26 to have as a dessert.
24:28 First ingredient is frozen bananas.
24:30 Always keep some frozen bananas in your fridge,
24:32 freezer serve.
24:34 So it's come out, if I stop together
24:36 just kind of separate them.
24:38 So we got three bananas here.
24:41 And we want some milk.
24:43 And using any health milk, almond milk, soymilk,
24:47 rice milk, oat milk.
24:49 So I'm going to use some almond milk.
24:52 And then we're going to use some carob powder
24:57 and this is a great chocolate alternative
24:59 that you can use.
25:00 It doesn't have caffeine,
25:02 it doesn't have any sugar added.
25:03 It's just a lovely chocolate.
25:04 So you want probably about
25:07 just under tablespoon per person,
25:10 so we're making about four.
25:11 So you see, we have three bananas,
25:13 four tablespoons of carob powder
25:15 and about one cup of milk.
25:17 So blend it up and see how that goes.
25:27 It's getting there.
25:28 Might need to add a bit more moisture.
25:35 So if you want to start on the underside of
25:37 having quantity of milk and just keep adding it,
25:40 so it just turns in your blender.
25:43 If you put too much and it goes runny,
25:45 so see how that goes.
25:47 There we go.
25:49 Look at that.
25:53 And, well, we need some glasses.
26:03 We'll pour that out.
26:06 You get the lid off.
26:08 This is just a really nice texture.
26:13 Nice and thick and chocolatey
26:14 without all the bad parts of chocolate.
26:26 There we go. Look at that.
26:28 A nice chocolatey end.
26:31 So there we go.
26:32 We have a McHealthy meal combo.
26:34 We have the delicious burgers,
26:36 there are sweet potato fries, and the carob ice.
26:40 A delicious healthy way to have fast food at home.
26:46 And there you a McHealthy meal combo in just 30 minutes.
26:50 And this is going to be much healthier than
26:52 some of those fast-food offerings you see out here.
26:54 These fries are just,
26:56 hmm, they're so sweet and delicious.
27:00 I kind of like to try on these burgers.
27:02 Look at that.
27:04 You got the butternut, the beautiful bean patty,
27:06 avocado, and the hummus.
27:07 This is going to taste amazing.
27:09 Thank you for joining with us on Cook:30.
27:11 I hope you've learnt some new skills,
27:13 some new ingredients
27:14 and you've got some ways to feed your family
27:16 healthier food.
27:17 'Cause when you do, you will feel
27:19 and look fantastic.
27:20 I look forward to see you next time on Cook:30.


Home

Revised 2016-01-21