Participants: Jeremy Dixon
Series Code: CKT
Program Code: CKT000031A
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00:20 Welcome to Cook 30.
00:22 I'm Jeremy Dixon from the Revive Cafes, 00:25 and also wrote Revive Cafe cookbooks. 00:28 And today I'm gonna share it with you 00:30 a delicious meal using the principles from my cafes. 00:34 Cook 30 food is all about using whole grains, 00:38 plant based proteins. 00:40 We gonna be using a lot of fruit and vegetables, 00:42 and wrapping them all together 00:44 with delicious herbs and spices. 00:46 And the best part is you don't need to spend hours 00:49 slaving around the kitchen. 00:51 In the next 30 minutes 00:52 I'm gonna show you a delicious meal 00:53 that you can prepare for your family. 00:57 On the menu today, 00:58 we have a super charged savory breakfast bowl 01:02 with all my favorite breakfast ingredients. 01:05 We have honey ginger tofu, sweet potato O'Brien, 01:11 some Mediterranean vegetables, with black beans 01:14 and some toasted nuts, and also some buckwheat. 01:18 And to finish it off my most favorite smoothie ever, 01:22 a blueberry paleo shake. 01:26 So, getting a meal done really quickly 01:28 does not happened by accident. 01:29 You go tot be really, really prepared. 01:31 So the fridge and cupboard are loaded 01:33 with all the ingredients I need, 01:35 I got a clear work space, 01:36 some ingredients out already, chopping board, 01:39 good sharp knife ready to go, pans on the stove, 01:44 the ovens heating up, 01:45 there is boiling water on the jug, 01:47 and now we're ready to start. 01:50 So first job, we are gonna be doing the sweet potato O'Brien, 01:54 and this is just a lovely, lovely, lovely, lovely dish. 01:57 And we gonna be using a kumara, 02:00 which is kumara in my country but it's sort of sweet potato. 02:03 And we just gonna just chop these really, really finely. 02:07 So we just gonna, just cut them into stripes like that. 02:13 I'm gonna chop the ends off as well. 02:16 This is just really nice mingle of sweet potatoes 02:19 with some other tasty ingredients. 02:22 We're gonna roast these, 02:23 so we wanna make sure we get them in the oven early 02:25 and don't hold up the meal. 02:30 So it's quite nice heaving a savory breakfast bowl, 02:32 it just kind of something different 02:33 to have at breakfast rather than the normal, 02:35 you know, a kind of sweet things we generally have. 02:39 So I just put them together and keep chopping like this. 02:43 Don't need to be too tidy, 02:44 we want reasonably small slices, 02:46 we want it to cook fast, 02:47 and potato O'Brien thing is generally, 02:49 reasonably, finely diced sweet potato. 02:53 So just keep chopping nicely, 02:55 and eventually heat it all down. 03:02 So we probably got about around there to four cups, 03:04 but the actual quantities is not all that critical 03:07 with this kind of a dish. 03:08 Put some capsicum, I found two halves in the fridge 03:10 so it's a much more economical way of doing it 03:14 rather using a new whole one. 03:18 And again, just dicing it up, roughly finely, 03:22 but not excessively so. 03:25 It's really important to have really sharp knife 03:26 when cutting something like this 03:28 because it's very easy for the knife 03:29 to slip of the sides and get your fingers, 03:32 which is not much fun. 03:37 Now, often I just put the vegetables 03:39 straight on to an oven tray, 03:41 but we kind of, because they kind of small, 03:43 but we won't be using not too much oil, 03:45 I'd like to just oil them in a bowl, 03:50 and it will do a much, you'll do a much better job 03:52 if you can mix things with in a bowl. 03:55 Just get of this, get off this onion. 04:06 And just dice this up as well. 04:13 There's little bit of cutting required here. 04:27 All those lovely ingredients. 04:29 So I'll go put around about 04:30 just over a table spoon of oil there, 04:33 and mix it around. 04:35 You just mix like this, add some salt as well. 04:39 Just probably about half a tea spoon. 04:43 And just mix it around. 04:47 And within a few tosses that should be all reasonably, 04:51 easily done. 04:54 The are really good cleaning, time saving technique 04:57 is that using some baking paper on the tray, 05:00 and so to save us bit of clean up later as well, 05:03 and also helps stop it sticking. 05:06 If it does being quite to do so. 05:08 But this should be really all oiled, 05:10 so wanna really, evenly, 05:12 so everything done cooks fast and evenly. 05:16 Look at that, you know, this gonna taste good 05:18 when that comes out of the oven, don't you? 05:20 And this doesn't need any extra flavoring, 05:22 just a little bit oil and salt 05:24 and mix really, really well with this. 05:26 So probably around about 20 minutes 05:28 and at 350 Fahrenheit, 05:31 which is around about 190 degrees Celsius. 05:34 So our first job is done. 05:37 So we're gonna work on the Tofu next. 05:39 So let's get the, the pan heated up. 05:43 The tofu has a reputation 05:44 for being really bland and boring. 05:46 And you may have tried it before and thought, tofu, yuck, 05:49 I'm never gonna try this again. 05:50 But give this one a go, 05:51 it's actually really, really delicious. 05:53 So tofu comes like this, this made from soy beans. 05:56 Want about 600 grams or about let's say, 20 ounces. 05:59 So it's probably around about this much. 06:03 And we just gonna dice it up into again, small little cubes. 06:10 So you wanna make sure you economize 06:11 on your cuts again, 06:13 and we just go through each slice 06:16 and make little strips. 06:20 If you can hold it together, it makes it much easier. 06:25 Doesn't matter if it's too wonky 06:27 or it's not straight, 06:28 It's all part of the rustiness of cooking. 06:31 Here we go and just, 06:33 when it gets the final logs, just easy. 06:41 And we just gonna start with little bit of oil. 06:43 We're not deep frying, it's just probably around about 06:46 just over a tea spoon of oil. 06:48 We are not making a large puddle of oil 06:52 at the bottom, just a little bit, 06:53 just to stop it from sticking 06:55 and give it a little bit of helps to cook 06:57 and gives little bit of flavor. 07:02 Just turn that up a bit, get it going. 07:07 But we need to add some flavor, 07:08 'cause by itself it's not gonna do much. 07:11 So I've got ingredient, I was going to use is ginger, 07:13 and ginger goes really well with tofu. 07:15 So just got some slab of ginger, 07:17 often all we use is kind of squeeze ginger. 07:19 But it's quite nice sometimes go to table 07:21 to use an actual, real piece of ginger, 07:24 and it has a bit more flavor in this as well. 07:27 Little bit more time in this particular recipe. 07:30 So just make sure you cut off all the woody parts of it. 07:35 And you can either chop it up 07:36 but it's quite nice to just grate it in. 07:41 And we just grate it in with this little, 07:44 you can use a normal hand grater. 07:46 This kind a more of a Easter type thing. 07:48 We can just chop it up. 07:49 As you can see it just kind of come out the bottom 07:51 as it's own little ginger puree. 07:54 Because ginger really goes well with tofu. 07:58 So we probably want around about, 08:01 probably around about a table spoon all up. 08:07 Keep going. 08:09 Not to be scared to put more than you need. 08:12 And ginger's quite hot when it's raw, 08:15 but when it's cooked 08:16 it just has this really nice mellow ginger flavor. 08:21 So just kind a sweep it off. 08:26 Here we go. 08:28 And we need, now we gonna put a bit turmeric in it. 08:32 Tofu looks little bit boring being white it plain 08:34 so we're gonna put around 08:36 about half a tea spoon of turmeric in this, 08:39 and this just give really nice yellow color 08:41 to help things along. 08:43 And because of it's honey ginger tofu, 08:44 we're gonna add some honey. 08:46 So around about two table spoons. 08:49 Then we just kind of that just sit there 08:50 on the top for main time, just until tofu starts to get, 08:54 almost starts to heat up 08:55 and then we'll give it a good stir and light. 08:57 So get it under way and come back to that 09:00 and give it a stir later. 09:05 Now it's time to the Mediterranean vegetables, 09:08 so we gonna get some tomatoes, 09:11 two tomatoes and some zucchini from the fridge. 09:17 And we're just gonna chop these up. 09:19 So zucchini is really nice vegetable 09:21 to have for breakfast. 09:22 Just chop off the ends. 09:24 Now these strength down somewhat 09:26 so you kind of want to leave them quite big 09:27 when you cutting them to quite a nice cut 09:30 is to actually cut them in half, 09:33 and just diagonally chop them. 09:35 So just go like this. 09:36 See, you got nice big diagonal, just nice big chunks 09:41 that kind of just quite pleasant to eat. 09:44 So we just quickly work through those. 09:52 So we put these in the pan here, 09:55 and turn it on, and we'll put a little bit of oil in there. 10:05 Again, just put a bit of teaspoon or so, 10:07 nothing much, just to stop them from sticking on the bottom. 10:13 And we're gonna put a bit of garlic in as well. 10:18 So two cloves of garlic, 10:21 which will make the flavors really nice. 10:27 Just put the garlic straight in the garlic press like that, 10:29 makes your job much, much easier. 10:32 So let's my still cherry tomatoes here. 10:36 And we just basically gonna just put them in like this. 10:38 So just tip them in. 10:41 So probably around about cup of each. 10:44 We got two different colors. 10:45 You can use normal tomatoes if wanted to, 10:47 but we'll just kind of, we don't have overcook these, 10:50 we just want to have a light cook 10:52 to sort of nice and warm 10:53 and this will make a really nice colorful vegetable 10:57 accompaniment to this. 10:59 We'll probably just salt them a little bit as well, 11:01 just a touch of salt, 11:03 probably about quarter of teaspoon, 11:05 Not I've got to salt in the tofu before, 11:06 so put in there probably 11:08 quarter of half teaspoon in there as well. 11:11 So I think that tofu needs a bit of stir. 11:14 Look at that. Ginger just smells amazing. 11:19 As you can see it's browning up nicely. 11:22 Can you see the steam off it, 11:24 tofu is got little water in it. 11:26 So you have to make it nice, nice and kind of crunchy, 11:29 and crispy to eat. 11:30 You just want to give a bit of time in the pan 11:32 to get that water escape 11:34 that just burns up the tofu somewhat. 11:37 So here's going well, give a little bit of a flip. 11:42 But don't keep turning, 11:44 I'll turn the heat down a bit so we don't wanna burn it. 11:47 So it will probably take about five to seven minutes, 11:50 and we'll come back and check on it shortly. 11:52 So there's two more jobs done. 11:55 Hey, buckwheat. 11:57 So buckwheat are really nice breakfast grains, 11:59 and you cook it pretty much the same as rice. 12:03 So the recipe for it, 12:04 which I've probably drag down to you a few times 12:05 is two to one. 12:07 So I'm gonna have one cup of buckwheat. 12:11 It's quite a like a nutty thing, 12:13 you can make pancakes 12:15 buckwheat flavor thing is quite nice. 12:17 Just one cup of this, two cups of boiling water, 12:22 that we have boil beforehand. 12:24 So make sure you heat it yourself, 12:26 you gonna get rice or buckwheat in your meal. 12:28 Get the jug on, or the kittle, 12:30 any what you call in your country. 12:32 And have boiling water or very hot water available, 12:35 and it just saves another five minutes 12:37 with the things getting up the temperature. 12:41 So using, so the head lid goes on, 12:44 better turn the gas on. 12:47 This is quite a stove and tings of... 12:51 Oops got a wrong one there. 12:56 Here we go, got the right one. 12:59 So when it comes to boiling, 13:00 start bubbling, we then turn it down. 13:02 And buckwheat is really quite, 13:03 probably around about 10 minutes or so. 13:05 So make sure you keep an eye on it 13:06 so it doesn't burn. 13:09 So let's keep an eye on all these things, 13:10 so let's keep them stirring. 13:11 We don't need it to stick and burn. 13:13 And these things are really good non-sticks fry pan, 13:15 it's really worthwhile as well. 13:17 You can use less oil and things don't burn as much, 13:20 it's a really, really good thing to do. 13:23 So look at that. 13:24 As you can see, we got plenty of colors happening. 13:26 So everything is well underway and in control. 13:34 If you've just joined us on Cook 30, 13:36 we are making a supercharged savory breakfast bowl. 13:40 All my favorites breakfast ingredients in one dish. 13:44 We have honey, ginger tofu, sweet potato O'Brien, 13:49 Mediterranean vegetables, and black beans, 13:52 a toasted nut make mix and buckwheat. 13:56 And to finish it off, my most favorite smoothie ever, 14:00 a blueberry power shake. 14:03 Okay, next job we want to do a nice nut and seed sprinkle, 14:07 which just makes any meal delicious. 14:09 So we've got a little pan here. 14:11 And these little pans are just amazing, 14:12 make sure you got a couple of them in your cupboard. 14:14 Little non-stick pan, they just really nice to get out 14:16 and just do quick heating up of things, 14:18 and just throw them in the dishwasher. 14:20 And I just really love maintenance. 14:21 So we just turn that on to high 14:24 and we're going to just toast up a few cashew nuts. 14:30 We're going to put in some pumpkin seeds. 14:34 So you probably want around about one and half cups total 14:36 of your favorite nuts and seeds. 14:38 Got some sesame seeds. 14:41 And we just going to dry roast these, 14:43 so just want to be really careful we don't burn them, 14:45 so they going to cook quite quickly. 14:47 So just tune the gas down to quite low 14:50 and we'll come back to those shortly. 14:52 Meanwhile these guys are looking good, aren't' they? 14:54 Look at that. 14:56 Just give them a bit of a toss around. 14:58 Oops, one jumped in the tofu. 15:03 Here we go. 15:05 And not this tofu, we'll just have a look, 15:07 this is quite dry in here. 15:08 Oop, I'll grab that one. It just says, "Eat me." 15:12 There is really, really good. 15:14 I'll put little bit more just of honey on it. 15:17 Little bit more sweetness. 15:19 But that is a really, really nice tofu, 15:24 ginger, honey mixture mingle, it's just wonderful. 15:27 So it's done their, 15:29 so I am just going to park their. 15:30 'Cause I want to use that gas for something else. 15:35 And I was going to cook the black things up. 15:37 So black beans are really simple. 15:39 It's just a can of black beans, 15:41 and then you can make your own if you want. 15:43 But black beans are lovely, so we just open these. 15:49 And just drain out the water. 15:55 And just simply pop them in the pan, like this. 16:00 It's quite funny, at my cafe one day, 16:01 I wasn't there, my staff told me. 16:03 We had a black turtle bean stew that we had on in menu one day. 16:08 And someone came and ordered, wanted to have look at it, 16:10 and they were actually really concerned 16:12 when they saw the black turtle bean stew, 16:14 because they were really concern 16:15 that we were selling turtle meat. 16:18 So in my country they sell them, 16:20 it's call black bean, black turtle bean, 16:21 so it was actually quite a funny story, 16:23 someone who thought that we sold turtle. 16:26 But we don't, they're just black turtle bean. 16:28 So we just going heat these guys up just a little bit 16:31 and just going to add a little bit of-- 16:33 bit of interesting kind of sogginess to it. 16:35 Just add a little bit of a soy sauce 16:36 or tamari, this is tamari. 16:38 Just probably jut couple of teaspoons, 16:40 just to give it a bit of extra punch. 16:43 So take a few minutes to go there. 16:45 This got a bit of a wriggle on. 16:47 I think this is actually probably almost done. 16:52 Let's have a look. Yep, look at that. 16:54 The zucchini just starting to brown 16:58 and the tomatoes are just starting to fall apart, 17:01 but everything's nice and hot. 17:02 We don't really want to cook it any more from there. 17:05 So that's pretty much ready to go, 17:06 just needs a little bit of garnishing. 17:08 So perfect there, turn the flame off, 17:11 and that one is pretty much done. 17:14 Here our nuts going. 17:16 Give them another little bit of the toss. 17:19 And this guy here has the buckwheat going. 17:22 Yep, looking really good. 17:24 You can see the steam vents appearing in there. 17:29 And yep, I think all the moisture is gone, 17:31 so we're going to turn it off. 17:33 So give it a bit of a tote, if no moisture, 17:34 there's a bit of moisture there. 17:36 We'll give it another minute or so. 17:38 So you want to basically cook, 17:39 until there's water left in the pot. 17:42 So everything's going well. Look at that. 17:47 My experience is healthy 17:49 kind of started from my young age. 17:50 I always used to like going out to family dinners. 17:52 I remember, one time on a Sunday afternoon 17:54 we're going to go to my grandmother's place 17:56 for dinner at 5.00 pm 17:58 and I always enjoyed going to our grandparents' place 18:00 for a meal when often other relatives were there as well. 18:03 And I was just waiting to go, waiting to go, 18:05 and I thought I can't wait any longer. 18:07 I was about 10 at that stage, 18:09 and so I actually went around the house, snuck around 18:12 and I moved all the clocks one hour forward. 18:15 I snuck 'em, changed my mom's watch, 18:17 the watch on the stove, the clock on the lounge, 18:20 even the clocks in the car as well. 18:22 So that every single clock was one hour forward. 18:25 So anyway, we get to about, 18:27 I think it was around about 4.00 O'clock on the clocks, 18:30 mom was like, wow, we got to go, 18:31 time is running away. 18:32 So we actually went 18:34 and turned up at my grandparent's place 18:35 one hour early 18:37 and they were really wondering why were they so really. 18:39 Then my mom kind of looked around 18:41 and gave me the look and like, 18:42 gave me the big Jeremy speech and figured out what I'd done. 18:45 So I was like socializing 18:47 and eating with family and friends, 18:48 so that's a funny story from my childhood. 18:52 How are this going? 18:54 Look at, getting a bit brown now. 18:56 So we're going to add some extra things, 18:58 these things don't need as much toasting. 19:00 So I've got some sesame seeds which toast up nicely. 19:04 And I'm also going to add a bit of coconut. 19:06 And coconut's really nice when it's-- 19:09 just turn this up a bit. 19:10 When it is in flakes and things. 19:12 So you can actually but these coconut flakes. 19:15 So I'm going to head some of those as well. 19:17 This got a really nice interesting texture. 19:20 Look at that. 19:21 And there's nothing like a bit of toast to coconuts, 19:23 toast of sesame seeds, some really nice flavors. 19:26 You can kind of hear the nuts 19:30 kind of crackling as they getting hot. 19:31 So this is quite hot 19:33 even though it doesn't look like it. 19:34 So you need to keep turning them reasonably quickly. 19:38 And one thing I find hard to find in America 19:41 is that a lot of the coconut you find 19:43 is actually full of sugar, 19:45 it's very hard to find a packet of coconut that's just coconut. 19:49 And the amount of sugar that have in them 19:50 is not just like you know, five or ten percent, 19:52 but some of them 30 or 40 percent 19:54 of a bag of coconut can be sugar 19:56 and then you know, 60 percent coconut. 19:58 So make sure you really had and find the supermarkets 20:01 that stock with the good stuff. 20:03 We just seem to have a world in a country 20:05 that seems bent on just getting everything, 20:09 getting as much sugar in things as possible, 20:10 which is really, you know, really bad 20:12 for your process sugar, 20:13 it's really bad for disease, and your health as well. 20:15 So try and avoid those things. 20:17 This is coming along warming up. 20:19 So I think most of our components 20:21 are almost, almost done. 20:24 So what we'll do surely 20:25 is we'll get the smoothie under way. 20:26 And in the most exciting part, 20:28 which is putting it all together on the plate. 20:37 So we're doing a blueberry smoothies. 20:39 So we need some frozen blueberries. 20:41 And I'll grab some almond milk. 20:45 And this is just a great smoothie, 20:48 it's got lovely ingredients. 20:49 This is great for a break 20:50 because it's got so many lovely things. 20:53 So blend it out 20:54 and we're just going to one and half cups of milk. 20:58 I'm using almond milk, 21:00 but use whatever kind of healthy milk 21:02 that you like the best. 21:04 I'm going to put in around about two sups of blueberries. 21:11 Little bit of honey. 21:14 I am going to put in two bananas, 21:16 the riper the bitter. 21:18 So making enough for four people, 21:20 so if you're only making for one or two, 21:22 you can have quarter of this recipe. 21:25 And then the secret ingredient, this is avocado. 21:27 Avocado in smoothies are just wow. 21:30 So half of an avocado. Throw it in like that. 21:35 Now you probably don't tell people 21:37 that you've got avocado in your smoothies 21:38 because it kind of has a bit of a more of a savory taste. 21:40 But just give it to them, when they love it, 21:42 then you can tell them. 21:43 If you tell them upfront you've got avocado smoothie coming, 21:45 they might not like it. 21:47 Flex seeds, which are ground up lint seeds. 21:50 So we're putting in two tablespoons of that. 21:53 And that's a really great protein source. 21:57 And also we're going to put in two tablespoons of chia seeds. 22:00 And these helps, both of these ingredients 22:01 help swell up the smoothie, make it nice and thick. 22:04 And it's just got amazing health benefits as well. 22:08 And I think that's all the ingredients. 22:09 Oh, cooked quinoa is the next ingredient. 22:13 And we need to cook quinoa, which is just rice, 22:15 we need to cook these kind of grains. 22:17 Cook more than you need, put it in the fridge, 22:19 and you can use it the next time in a smoothie, 22:21 or a stir fry or something, 22:23 so it's always really, really good 22:24 to have extra grains around. 22:27 And that will give a really good whole grain to this. 22:29 So we're putting in around 22:31 about probably three quarters of a cup 22:34 or about that much there. 22:35 So as you can see, we've got grain, 22:37 we're got protein, we've got flex seeds, 22:39 we're got the fruit. 22:40 So everything is in there, 22:41 lining up to be not only a great tasting smoothie 22:44 But a very nutritional one too. 22:46 And in fact, this is almost-- 22:53 So you just have to -- 22:56 In fact, pretty heavy. 22:58 It's not gonna be a problem. 23:01 Now down I think it's really important. 23:04 Oops. 23:09 So this is blueberry we have for garnish. 23:13 There we go, simple as that. 23:15 I am just going to pour into these nice glasses here. 23:19 Look at that. 23:20 And just the chia seeds will actually start to swell 23:24 and they flex seeds, so they don't actually thicken 23:26 as kind of whites a bit. 23:28 It's the really creamy full bodied smoothie. 23:33 Always manage to get a naughty drip somewhere. 23:37 Here we go. Not quite even but it's okay. 23:42 And to garnish them we just want to just make it special, 23:44 so let's put a just a couple of blueberries on top. 23:48 Just like that. 23:51 Just put there five or six, you want to just drop them on, 23:54 you don't want to kind of place them too delicately. 23:56 And just a little sprinkler of chia seeds 23:59 and these just look really cool. 24:01 Oops, I might just put with my fingers, 24:03 just a little few chia seeds like that. 24:09 And these are just smoothies 24:10 that are just, it's my favorite smoothie. 24:13 So that's all done and ready to go. 24:15 Now the exciting part is the plate up. 24:18 Got a nice big bowl here, 24:19 and I'm going to throw everything together 24:21 on this plate there before we eat. 24:24 This is the bowl concept. 24:26 So firstly, we've got this delicious sweet potato O'Brien. 24:33 And this is just really delicious, 24:35 so we're just going to just spoon this off here. 24:37 And there's really nice clustering stuff 24:39 so not going to mix up together but we're going to kind of 24:41 create little sections in the bowl 24:45 to kind of make it really nice 24:48 sectional kind of bowl thing happening. 24:53 We're got the black beans, oh, vegetables on next. 24:55 Kind of want to start the big things. 24:57 And you kind of want contrasting colors 24:58 on different sides, not next to each other. 25:01 So these are lovely Mediterranean vegetables. 25:05 Here's the tofu, we'll put that there. 25:12 There we go. And we got the black beans. 25:20 Look at that. And we got the buckwheat here. 25:23 Now everything else is really flavorsome, 25:25 so sometimes it's nice just to have something simple 25:27 and plain like buckwheat. 25:28 So we could flavor it up, 25:30 it's just going to be fine as it is. 25:31 So I just put a little bit of, little amount of buckwheat. 25:34 So we've got some nice whole grains. 25:39 There we go. 25:42 Finish it off with some lime we just-- 25:47 You might put some avocado on there in there 25:49 if you want to as well. 25:51 And this is just looking amazing. 25:54 And of course, a bit of to cilantro to finish it off 25:57 and garnish it. 25:59 And that ends up 26:02 with a really nice looking breakfast bowl. 26:07 Look at there. 26:08 I don't get the size as well, so put that in the middle. 26:12 There you have a delicious breakfast bowl. 26:16 You are going to absolutely love it. 26:24 I know you're going to love 26:26 this supercharged savory breakfast bowl, 26:28 with all these wonderful flavors. 26:31 Thank you for joining me in Cook 30, 26:32 and I look forward to seeing you next time. |
Revised 2016-07-11