Participants: Jeremy Dixon
Series Code: CKT
Program Code: CKT000022A
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00:21 Welcome to Cook: 30.
00:23 I'm 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'm going to share with you 00:31 some delicious cafe meals that you can cook at home. 00:35 Cook: 30 food is all about using whole food, 00:38 plant based ingredients. 00:40 We're gonna be using great protein sources 00:42 like beans, nuts and lentils. 00:45 Whole grains like brown rice and quinoa, 00:48 fresh fruit and vegetables 00:50 and tying it all together with international flavors 00:52 and herbs and spices. 00:55 And the best part about Cook: 30 food 00:58 is you do not have to spend hours 00:59 slaving away in the kitchen. 01:02 I'm gonna show you in the next 30-minutes 01:04 how you can make a delicious meal 01:05 for your family and they will love it. 01:09 On the menu today 01:10 we have some Indian chickpea and potato wraps. 01:14 We're gonna be serving this with a rocket and pear salad. 01:18 We have a Mediterranean stir fry vegetables 01:21 and to finish off, carrot cake bliss balls. 01:26 If you want to start with healthy meals 01:28 in your kitchen that are quick, 01:30 you need to make sure you're well prepared. 01:32 We've got a well clear bench surface here, 01:35 chopping board on a tea towel so it doesn't slip. 01:39 We have a sharp knife ready to go. 01:41 We have hot pots on the stove, 01:44 the jug is boiled, boiling water is ready 01:47 and the oven is on at 350 Fahrenheit, 01:50 which is about 180 Celsius. 01:52 And the fridge and the shelves are stocked 01:54 with healthy whole food ingredients. 01:56 So let's start cooking. 01:59 So, the thing that's gonna take the longest 02:00 is the potatoes for the wraps. 02:02 So just gonna quickly put the-- 02:03 dice these up and get them on, so they don't hold us up later. 02:09 You've got to really think ahead 02:10 when you're cooking quickly. 02:12 If we remember to do this at the end of the 30 minutes, 02:15 we then have to turn around 02:16 and wait for another 15 minutes for the meal to be served. 02:18 So, just a little bit of thought and planning 02:21 really helps cooking in a hurry. 02:25 I've got four smallish potatoes. 02:27 Probably about one potato for per person. 02:32 Just cut them up nice and small. 02:35 Hot pot here, and we've got boiling water. 02:45 There we go. 02:53 Get these little potatoes underway. 02:57 Now turn the heat right up. 02:59 We're gonna get boiling as quick as we can, 03:01 and put the lid on and come back to those shortly. 03:06 Now, we want to start 03:07 the Mediterranean stir fry vegetables. 03:09 So I've got lovely bowl full of just beautiful colors. 03:13 Some peppers, red onion, 03:15 asparagus, zucchini or courgette 03:17 depending on what country you come from. 03:19 So we're gonna start with the-- 03:20 with a hot pan that's nice and warm 03:23 and we're gonna-- going to dice the red onion 03:27 and we're gonna make really large chunks. 03:31 So, really big like that. 03:33 And when you're chopping, 03:34 make sure you economize on your cuts. 03:35 So, we're cutting two halves at the same time, 03:38 so with a little bit of planning on your cuts, 03:40 you can halve the amount of time you take. 03:44 Gonna put some oil in, put about a tablespoon. 03:49 And get the onion done first. 03:50 Onions are thing you want to make sure is cooked well, 03:53 so put that in first. 03:59 I'm gonna put some garlic, two nice cloves of garlic. 04:07 And fast way to do garlic, just get your garlic press, 04:09 put them in with skin and all and squeeze it through. 04:15 Look at that. 04:21 Let's give this a quick stir around, 04:24 they're underway. 04:26 And now, we have to do 04:28 is just chop these beautiful colored vegetables up. 04:30 So with the peppers just chop them in half, 04:34 get rid of the inside and the seeds. 04:38 And we've got the red, yellow and orange and conveniently, 04:42 lot of supermarkets actually sell red, 04:44 orange and yellow peppers in bags together, 04:47 which is actually fantastic for many meals. 04:54 When you're chopping things, 04:56 get rid of all the things you don't want 04:58 and then leave everything on your board 04:59 you can keep and just have to chop it up. 05:02 So, we're gonna keep some of the onions, 05:04 so nice big cubes. 05:12 And this will be very colorful. 05:14 When you're cooking colors, 05:16 probably one of the main things you want to look for, 05:19 and always look for different colored ingredients 05:23 because people eat with their eyes. 05:25 So if something looks good, it's gonna taste good. 05:35 And it's very important you have a sharp knife 05:36 when you're cutting these type of things. 05:37 You can easily have a blunt knife slide off 05:41 and-- your finger, 05:43 so make sure you invest in a really good knife. 05:47 And in terms of knives my philosophy is, 05:50 most people have about $10, $20 knives 05:53 in their drawer at home. 05:55 But I think you're much better off 05:57 to go and buy one good $200 knife 05:59 that's gonna work well and last all of your life. 06:01 So, when it comes to any kind of cooking thing, 06:04 cooking appliance for the kitchen or tool, 06:07 yeah, you want to go get the most expensive 06:08 you can afford and you save money at the long term. 06:12 So, that going away nicely. 06:15 Put some zucchini, 06:18 I'm just gonna quarter this long ways 06:22 and into nice size cubes. 06:30 Look at those beautiful colors. 06:35 We're also gonna be using asparagus. 06:37 And the trick with asparagus is to-- half the- 06:42 most of the asparagus is nice and tender 06:44 but the end is normally very woody and hard. 06:47 So if you just snip the asparagus near the end, 06:50 it automatically breaks at the point 06:52 where it changes from being hard and woody 06:55 to nice and soft. 06:57 So, don't just chop it anywhere, 07:01 let the asparagus let you know 07:03 where the best place is to chop. 07:06 So just gonna chop it and probably into thirds like, 07:08 kind of, looking at bite sized pieces 07:10 for most of this dish. 07:14 Now, we're just gonna pop the asparagus in 07:16 right at the last minute. 07:17 Doesn't need much cooking, 07:19 so I'm just gonna put it in a bowl here 07:20 and that will be ready to add right near the end. 07:23 We don't want to overcook the asparagus, 07:24 it only needs about one or two minutes. 07:28 So these guys are underway. 07:30 We've made a great start on that stir fry. 07:37 Now, we've got an opportunity to make this lovely salad. 07:40 And the base of this salad 07:41 is one of my favorite leaves, which is rocket. 07:45 It's also called arugula, 07:46 depending on what country you come from. 07:48 And this has a delicious peppery taste 07:51 and is so fresh and lovely. 07:54 Just gonna grab a good handful of that 07:56 and put it on a platter. 07:58 Just sprinkle that. 08:00 If the leaves sort of look a little bit dead, 08:02 just a little bit of water splashed over it 08:04 can really make a difference. 08:06 That's looking not too bad. 08:09 There's the base of the salad. 08:11 I'm gonna add some cherry tomatoes. 08:14 Check out this big box, isn't it amazing? 08:16 Get some beautiful cherry tomatoes 08:18 and it's always nice when they are different colors. 08:22 So we've got handful of red ones 08:25 and a handful of yellow ones. 08:29 So, we'll just slice them up 08:30 and when you're chopping these, 08:32 it's nice just to grab four at a time with four fingers 08:35 and then just slice through. 08:37 Save on number of chops you have to do. 08:41 And again we're gonna be looking 08:43 for lost of different colors to make the salad amazing. 08:46 So, you want to have something fresh at every meal 08:50 that helps stimulate your digestive system 08:54 and you know, full of lots of enzymes 08:55 and those type of things, so it's always really good. 08:59 There we go. 09:02 Three more there, look at that. 09:05 Sprinkle those over just randomly. 09:12 And this is gonna use some pears. 09:14 So, we've got some pears here. 09:15 Just see what they're like in there. 09:17 Yup, look at that. 09:18 So chop them into quarters, chop the middle bit out. 09:26 Pears often come a bit bruised, 09:27 so just trying to avoid any of the bruised bits there on. 09:31 That's normally a mark of a nice sweet pear 09:33 is there's kind of a little few bruises on it. 09:36 So, we're just gonna chop this up 09:37 just into lovely thin slices. 09:40 And pears are just such a beautiful ingredient to use. 09:47 When you're chopping it, go one way 09:50 and when you get near the end, flick it over 09:53 and then you can chop the other way. 09:58 There you go. 10:00 Now, I'm just gonna-- Pears can go brown, 10:03 so I'm just gonna put it into a bowl. 10:04 I'm going to put a bit of lemon juice over it. 10:08 And this will just help it stay nice and fresh 10:12 because it's probably around about 20 minutes 10:13 before we're gonna serve. 10:15 So, we don't want brown lemon in a salad. 10:19 Got a lemon here somewhere. So just squeeze over a lemon. 10:23 Get the pips through your fingers. 10:29 Give a little light thing and that'll just help preserve it 10:31 and also give a nice dressing. 10:32 So just gonna lay that 10:34 beautiful sweet pear over the salad. 10:42 So that's the hard bit of the salad done. 10:44 Before we serve it, we're gonna put a sprinkle of coconut 10:46 and some almonds and a little bit of olive oil, 10:49 but that's pretty much done there. 10:51 We're gonna leave it aside. 10:52 So it only takes around about 20 seconds 10:53 at the end to finish garnishing it. 10:55 So that's all the hard work for the salad done. 11:00 If you've just joined us on Cook: 30, 11:02 we are cooking a delicious meal in just 30 minutes. 11:05 On the menu today we have 11:07 Indian chickpea and potato wraps. 11:10 We're serving this with a rocket and pear salad. 11:13 On the side we have 11:14 Mediterranean stir fry vegetables 11:17 and to finish, a delicious sweet carrot cake bliss balls. 11:23 Okay, let's start making these delicious Indian wraps. 11:26 So the potatoes, I think, are nearly there. 11:28 So we're gonna start on a-- 11:30 Got a hot pan, I'm gonna start a really nice delicious 11:32 Indian base mix which we're gonna use onions for. 11:37 Let's dice up an onion, take the skin off, 11:43 always an ingredient-- good ingredient 11:45 to start any meal is onion and garlic. 11:52 I'm just gonna just dice these up pretty roughly, 11:58 don't have to get too fussy about things. 12:11 Gonna put a bit of oil in the pan, a tablespoon, 12:17 get these onions underway. 12:20 So let's give them a bit of a head start 12:22 so they can get cooking and caramelizing 12:27 as quickly as possible. 12:31 Gonna add some beautiful Indian spices 12:33 and I'm gonna use whole cumin, whole cumin seeds. 12:38 And these are lovely little seeds, 12:40 so want a bit of teaspoon 12:42 and they've got a really nice kind of cuminy taste to them. 12:46 That's nice for a bit of texture 12:47 and spices sometimes. 12:49 So gonna get those underway. 12:51 They'll just toast up really nicely. 12:52 So, a little bit of crunch in the meal 12:54 but that will be perfectly acceptable. 12:57 Then you want to put the threesome of turmeric, 13:01 a teaspoon of turmeric, coriander and cumin, 13:07 which are three Indian spices that go together very well... 13:14 put them on the side there. 13:16 Don't really want to stir it in. 13:20 That is underway. 13:28 And we want some chickpeas. 13:29 Chickpeas are gonna add some protein to this dish. 13:31 It wouldn't have any protein if we didn't add it. 13:33 So I want to add a can of chickpeas 13:35 or garbanzo beans, called different things 13:38 in different countries. 13:41 Just gonna drain those out. 13:47 I'm just gonna start assembling 13:49 all the lovely ingredients in this bowl. 13:54 So give this a bit of a stir. 13:57 And we must do these guys, 14:00 look at these beautiful colors starting to cook. 14:05 So, when you're multitasking in the kitchen, 14:07 you need to keep your wits about 14:08 you to make sure you're stirring things, 14:09 that nothing is burning. 14:13 Potatoes, these, I think, 14:14 are looking a little bit soft now. 14:17 Let's just have a look. 14:19 Yup, as you can see that the skin starting to peel off, 14:22 so it's the kind of the thing you want to make. 14:23 Gives a good indication the potatoes are ready. 14:28 Always feel your handles before you pick them up. 14:31 I'm just gonna drain them in a colander. 14:37 Turn the gas off. 14:45 And put these in with the chickpeas. 14:51 And just turn this up a bit, 14:52 just to keep it cooking fast. 14:59 So, we're gonna mash this up. 15:00 So we want to just give it a mash, 15:03 not sort of complete fluffy mash, 15:04 a completely perfect mash but just a rustic mash, 15:08 just so there's some little bits of potato in there 15:10 and also we're going, we're gonna mash 15:12 the chickpeas as well. 15:17 You can also use chickpeas that you cooked yourself. 15:20 And what I do is I occasionally will do 15:23 a big batch of chickpeas. 15:24 So what you do is you have to soak them overnight 15:26 with lots of water. 15:29 Cook your chickpeas up. 15:30 When you have all the chickpeas in a big batch all cooked, 15:32 put them in lots of little plastic containers 15:35 and put them in your freezer. 15:37 And that way you can bring them out 15:38 and have freshly cooked chickpeas 15:40 you need to-- or freshly, 15:42 you know, cooked chickpeas anytime you want to. 15:45 All you have to do is run a little bit of boiling 15:46 or hot water over them 15:48 and within about 30 seconds out of frost and ready to use. 15:50 So, that's a really easy way to do if you organize it. 15:53 If not, cans are perfectly acceptable as well, 15:56 whatever works for you. 15:59 It's a good start there. 16:01 So now that this is all softened up a little bit, 16:03 we can mix the spices through. 16:05 If you mix the spices through too early, 16:08 the onion isn't cooked and the spices start burning. 16:10 So you want to make sure that you're not going 16:14 to be cooking the spices for too long. 16:18 Looking lovely. 16:22 Just gonna add a little bit of salt. 16:26 Just half a teaspoon of salt 16:31 and we just add, just a tablespoon of honey 16:33 just for a little bit of sweetness 16:35 or whatever healthy sweetener you have available. 16:43 These are nearly ready. 16:44 So just a really flavorful base to go with the potatoes. 16:50 Look at that. 16:51 Now, we're also gonna add some frozen peas 16:56 and these are great ingredient 16:58 that just makes Indian dish look good. 17:00 So put around about a cup. 17:02 Now, we're putting in frozen peas, 17:05 we don't need to defrost them, they will defrost within 17:07 probably a minute or two with that hot potato. 17:10 So if we stir it around, 17:12 they will start defrosting really quickly. 17:21 And this is also gonna cool it down so we can-- 17:24 if we need to touch it with our hands. 17:31 Okay, these guys are looking good, 17:32 the onion is just soft enough. 17:34 So you want to make sure it's lost that raw onion taste 17:37 and it's just softening and caramelizing nicely. 17:42 I'll pour that in the end. 17:54 Give it a mix around. 17:59 That'll be a really nice potatoey, pea, oniony, 18:07 cuminy flavor inside these wraps. 18:17 Again when you're cooking, one things is really important 18:19 is you make sure you taste things. 18:21 So just taste a little bit. 18:26 It's really, probably just a touch more salt. 18:39 I think those are ready to go to the next step. 18:42 So, in your supermarket, 18:43 you can find some really nice wraps. 18:45 Now 90% of them unfortunately end up 18:47 being just made of white flour, 18:49 but you can find really nice whole-grain, seven-grain, 18:53 different wraps that are made from whole grain. 18:55 So I encourage you to look out for those 18:58 when you find them. 18:59 But yeah, a lot of them are made of just-- 19:01 just white flour, 19:02 which obviously is a unhealthy way to go. 19:05 So, to make these up, 19:07 we're simply gonna put a nice dollop 19:10 of this yummy potato mix in there. 19:17 And to roll them up, 19:19 you just want a bit of a technique in here. 19:21 Roll it over, you need to tuck the sides in, 19:25 and then roll it over, tuck the sides in again 19:29 and then finish rolling it like that. 19:32 That's a little bit of a technique, 19:34 but that tucking the sides in is a really important part 19:36 to stop things 19:38 or minimizes the chance of things floating out. 19:41 So, again put the backside of it, 19:44 fold, tuck, roll, tuck, roll. 19:49 So, don't forget your tucking. 19:55 We'll make another one here. 20:02 Make sure you get enough in. 20:07 Fold, tuck, roll, tuck, roll. 20:12 And the last one, 20:14 we've pretty made enough mixture to make six 20:16 but we're just gonna feed four people today. 20:21 Fold, tuck, roll, tuck, roll. 20:29 Now, we need to just give a little bit of oil, 20:32 drizzle over the top, give it a bit of a brush 20:41 and just a sprinkling of sesame seeds. 20:43 So I've got white sesame seeds 20:49 and also black sesame seeds. 20:51 These two go well together. 20:52 Just give a lovely sprinkle from a height like that, 20:56 and they're ready to go in the oven. 20:58 So at 180 or 350 Fahrenheit, 21:01 it will probably take around about, 21:02 up to 10 minutes just to crispen off nicely. 21:07 These Mediterranean vegetables are looking great. 21:09 Just look how soft they're getting, 21:11 but they've still retained their shape and their crunch. 21:14 Let me add this asparagus now and stir that in. 21:19 We're not far from the end of the meal, 21:21 so we can get that underway. 21:23 So, get the asparagus going, 21:25 they just don't need much at all. 21:26 Now, the bliss balls. 21:28 Now this is kind of a cross between a cake 21:30 and kind of a fruit and nut ball. 21:33 And basically we're using carrot cake ingredients 21:36 with kind of ball ingredients. 21:38 So, we're gonna add some-- some fruit and nuts, 21:40 so we're gonna add half a cup of some dates, whole dates. 21:45 Half a cup of some raisins. 21:49 This is your traditional kind of recipe 21:51 for these type of things. 21:54 Half a cup of almonds, half a cup of cashew nuts 22:00 and the free flakes. 22:01 Well, if you don't have one of these ingredients, 22:03 you can just swap it out for another one. 22:06 And we're gonna add some nice spices. 22:08 So we've got some ground cloves, 22:09 so we want about probably half a teaspoon of each, 22:13 half a teaspoon of cinnamon and half a teaspoon of nutmeg. 22:20 And that looks like a normal recipe 22:22 until you add these things, carrots. 22:24 So, we're gonna chop some carrots up, 22:26 chop them a little bit fine, so the blender 22:30 can have an easier time and put them in. 22:35 And also we're gonna add some oats, 22:37 just some quick oats, just some normal oats. 22:39 So around about a cup. 22:43 And this makes a beautiful kind of cakey bally mixture. 22:48 So, let's see here it goes. 22:53 In this time, we'll just stir the veggies here. 22:56 These are looking beautiful. 22:59 Asparagus still needs a little bit more time, 23:01 let's turn the heat up a bit. 23:04 Let's give it some heat 23:05 and give it the final heat up before we serve. 23:10 Look at this. 23:15 Let's get a little bit more. 23:19 Now with this type of mix, 23:20 it's kind of different every time. 23:22 Sometimes it's drier, sometimes it's wetter. 23:25 So, you just have to have 23:27 just have a bit of attention to it. 23:28 But a little more blending should break up 23:29 some of those fruits and the carrots 23:31 and give it a bit more moistness. 23:36 I think that's looking pretty good, 23:37 it's gonna stick together. 23:39 So what you're really looking for 23:40 is that this mixture kind of has stick-togetherness. 23:44 So when you stick it together, 23:45 it kind of forms that kind of a ball. 23:48 Let's get the blade out. 23:50 So these are ready to roll, 23:52 and I'm gonna just dip them in some almond meal. 23:57 This is just ground almonds. 24:00 So pour some of that into a bowl. 24:03 I'm just gonna make balls, probably around about 24:07 a tablespoon around about this size. 24:11 And just fire them in there. 24:12 Just press them up nice and tight 24:14 and these have a beautiful kind of oaty, datey, 24:18 carrot cakey type taste and they're kind of something 24:21 you probably wouldn't have-- would never have tried before 24:23 but they are well worth it. 24:25 I can smell those beautiful spices, that nutmeg, 24:28 the cloves and the cinnamon, really nice as well. 24:33 Just put them together. 24:35 So, this is a great job to give a child 24:37 if you want to keep them entertained. 24:42 So, I've just got four there, 24:44 just bounce them around in there. 24:49 And when you do that, try not to cover them 100%. 24:52 Just leave it, you know, not perfect 24:54 so you can kind of see some of that 24:57 kind of carrot color coming through. 24:59 Just a more of a bit of rough one. 25:01 It's all finished doing all those in the break, 25:03 so they're ready to go, just give my hands a wash. 25:10 We can now finish this. 25:14 The asparagus doesn't take much at all, 25:16 just a little bit of heat and it's cooked 25:18 and it still retains that lovely crunch 25:20 without tasting raw. 25:22 So, we can turn that off. 25:23 And we're gonna add some Kalamata olives. 25:26 I'm going to drain these through my fingers. 25:30 You can use black olives or any of your favorite olives. 25:32 And my preference is to use olives that are pre-pitted, 25:34 that don't have stones in them. 25:36 So, we're just gonna sprinkle this over the top. 25:39 It's a beautiful garnish. 25:41 They just add an incredible flavor 25:42 and a lovely saltiness. 25:44 Put that there. 25:46 And finish it off with just a sprinkle 25:48 of some chopped parsley. 25:56 Just a bit of extra green, it just looks amazing. 26:03 It's finished and ready for the table. 26:05 The gas is off, it's not cooking anymore. 26:07 The pear salad, 26:09 so let's give this a little bit of a mix up. 26:14 Just to give it some more color, 26:16 I'm just gonna sprinkle a little bit 26:18 of unsweetened coconut. 26:22 Just transformed it, 26:24 and some just some slivered almonds 26:27 and that one is ready too. 26:29 So the Mediterranean vegetables is finished, 26:31 the salad's finished, I finished those in the break, 26:34 and the Indian potato wraps 26:36 will now be finished in the oven as well, 26:38 ready to plate up. 26:43 And there you have another delicious meal 26:44 for your family in just 30 minutes. 26:47 The amazing Mediterranean stir fry vegetables. 26:50 Add those so colorful, those olives 26:51 just add great flavor as well. 26:54 The Indian chickpea and potato wraps, really good 26:56 and also good food for lunches as well. 26:59 The pear and rocket salad, nice and fresh 27:01 and bursting with flavor. 27:02 And my favorite carrot cake bliss balls. 27:05 You can just smell 27:06 the beautiful spices coming off them. 27:09 Thank you for joining me today on Cook: 30. 27:11 I hope you've learned some new skills 27:12 and I look forward to seeing you next time. |
Revised 2016-01-28