Cook 30

The Ultimate Breakfast and Lunch Preparation

Three Angels Broadcasting Network

Program transcript

Participants: Jeremy Dixon

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Series Code: CKT

Program Code: CKT000046A


00:20 Welcome to Cook 30. I'm Jeremy Dixon from Revived Cafes in
00:25 Auckland, New Zealand. And also author of the Revived Cafe
00:29 cookbooks. And today I'm going to share with you some delicious
00:32 meals that you can cook at home. Cook 30 food is all about using
00:36 whole foods. We're going to be using plant based protein source
00:40 whole grain, fresh fruit and vegetables and wrapping them
00:44 altogether with international flavors, herbs and spices.
00:48 The best part? You don't have to spend hours in the kitchen
00:51 to make a good meal for your family. I'm going to show you
00:54 how to make something delicious in just 30 minutes.
00:58 On the menu today we have the ultimate breakfast and lunch
01:03 combo which consists of a 5 grain hot breakfast with fruits
01:08 nuts and seeds. And a super quick Thai vegetable and beans
01:14 stir fry with fresh hummus. So cooking in a short time doesn't
01:19 happen by accident. You wanna make sure you're set up and
01:21 well prepared. Chopping Board, sharp knife. You've got
01:25 ingredients on the counter ready to go, pot's on the stove
01:29 water boiled in the jug. Great attitude. And we're ready.
01:34 So, this is a bit of a different Cook 30 from what you're
01:37 probably used to and this is kind of gonna be a 30 minute
01:40 slot where you can actually make the morning or the night before
01:44 an awesome breakfast which is going to change your life
01:46 in terms of nutrition and an awesome lunch.
01:49 So you can cover two meals off for the day.
01:52 So the first one I'm gonna show you is a 5-grain hot breakfast.
01:57 It's something I learned from Hans Diehl's CHIP Program
02:00 a few years ago and it's something that he recommends
02:02 you can buy them in packets as well in the shops. Basically,
02:07 it's a combination of different grains you cook up.
02:10 So first I'm going to warm up a pot.
02:13 You wanna make sure we're doing things ahead of time
02:17 I've boiled water already. I'm going to make my own 5 grain mix
02:22 Now this is highly flexible. You can use any grains you want
02:25 but this is one that I think works quite well.
02:27 So the ratio is basically one cup of each grain.
02:30 So you're gonna use one cup of brown rice and brown rice as
02:34 you know is really good for you. It's much better than white rice
02:37 I'm just gonna make up a jar here.
02:40 We've got some millet. This is hulled millet.
02:44 You may have thought millet was just bird food but it actually
02:48 has great nutritional properties and actually goes quite creamy
02:51 it's actually quite a nice grain to use. Here's some millet.
02:56 Grain no. 2. We're going to add some amaranth.
02:59 Now that's available in most health stores. This is a lovely
03:02 kind of, kind of cooks up like oats. So it's kind of goes quite
03:05 mushy. So we're going to add a cup of Amaranth.
03:08 You've got to watch these grains Runs around like everywhere
03:14 I'm gonna pour that in.
03:17 And I'm gonna add some buck wheat.
03:19 And buckwheat is a very inexpensive grain
03:22 you can get it in most health food stores as well as markets
03:24 Look at the lovely little kind of pyramid shaped grain.
03:28 And it has a kind of nutty flavor as well.
03:31 Like that. And we're going to add some quinoa.
03:36 It's spelled QUINOA but pronounced Keenwah
03:38 So we're going to open this and put in a cup of quinoa as well.
03:42 Quinoa is a great, healthy, South American grain.
03:47 It's got a lot of protein in it.
03:49 And it's got a really nice flavor as well.
03:51 And I'm also going to add for a bit of color some more quinoa
03:55 I'm going to add some red quinoa
03:56 And this just gives it a little bit of extra color, and
03:59 So I suppose it's a 6 grain cereal but we'll count the
04:04 quinoa as just one grain.
04:06 My, look at that. So put it in a jar And doesn't it look
04:10 beautiful, those colors there? I'm just gonna shake it up
04:14 And you've got the 5 grain mix. This will probably last you
04:17 up to a month for breakfast making this up
04:19 if you make it ahead of time. And the recipe for this
04:23 Let's just turn that down a bit it's probably a bit hot by now
04:26 The recipe is, basically you want one cup of grains
04:33 So I'll get a cup out.
04:37 to 4 cups of water. So double the recipe of rice..
04:42 There we go. One. Oops.
04:48 That one be caught up too much but that's ready to go
04:51 Whoo. Two. Three.
04:58 And four cups. So one to four.
05:02 And I'll turn the gas on to high. So again like rice we want
05:06 to bring it back to boil and when it's boiling we turn it
05:09 down to very low and let it simmer for round about
05:12 25-30 minutes and that will pretty much cook through.
05:16 We're gonna add just a touch of salt
05:19 Just to kind of give it a bit of extra help with the flavor.
05:22 Just a little sprinkle out there Put the lid on. Again like rice
05:25 we want the water to go into the grains not evaporate
05:29 And we don't want to stir it because the little steam beads
05:31 will appear and we want it to cook evenly.
05:33 So it's the 5 grain cereal on.
05:37 Now for this recipe you can obviously use these grains
05:40 we can also use oats, we can add whole grain wheat
05:43 you can use bulgur wheat. There's lots of different
05:46 healthy grains you can use. So make a mixture of what you can
05:49 find is available and cheap in your area and make it up
05:52 in a batch like this and you've got your own 5 grains
05:55 cereal and this is just an amazing way to start the day.
05:58 A lot of people go through life complaining they don't sleep
06:02 they're too tired, they don't have energy you know.
06:05 A lot of people aren't morning people. That's because
06:07 you're not feeding your body and your brain awesome stuff.
06:10 So getting these grains into your body first thing in the
06:13 morning is going to make a huge difference to your life.
06:15 If you currently don't eat breakfast or if breakfast
06:19 consists of a coffee and a donut or something like that you know
06:23 there's the reason why you're not feeling well. So get
06:25 some of these good grains into your body and you'll notice
06:27 the difference within a very, very short time.
06:29 And it's so great in the morning to be able to get up
06:32 with lots of energy and through the day in the morning
06:35 and also if eat breakfast you're gonna resist the temptation
06:38 you know when 10 o'clock comes around you want to go and have
06:40 something sweet. If you've had a good breakfast in the morning
06:42 that won't happen. So I think it's bubbling now. As you can
06:46 see it's boiling away there. Just gonna turn it down to low
06:50 and just let it simmer away and by sim we just mean basically
06:56 we just put it on very low heat and cookin so it's just bubbling
07:00 If it bubbles too much it will evaporate all the water out
07:04 and it can burn. So that is underway.
07:07 When it's ready I'll show you how you can actually add other
07:10 ingredients to it to make it lovely and nutritional as well.
07:16 Okay, just clear up the counter here.
07:24 So there's breakfast underway and I'm now gonna start
07:28 stir fry. So this is the combination we're gonna make
07:30 breakfast in the morning and also prepare your lunch
07:33 for the day and you can put it in little plastic containers
07:35 or whatever container you want to use and when you get to
07:38 work and wanna have lunch you don't have to head off down and
07:40 get something unhealthy like a hamburger but you can actually
07:43 have a really delicious, healthy stir fry. This stir fry's really
07:46 quick and the one thing I like about stir fry is that one pot
07:51 dish that's really quick, really healthy and you can
07:55 they're very versatile and it's a really good thing. So what I'm
07:58 showing you here you can adapt to your own flavors and
08:00 taste and whatever ingredient you have around at the time
08:02 as well. So I'm gonna turn on the gas here
08:08 It's hot but not as hot as the one before.
08:11 And we're gonna start with the good old onion. It's a good way
08:14 to start a stir fry.
08:16 I'm just going to cut these. We want it cook rather quickly so
08:20 I'm going to cut the onion reasonably thin
08:31 And we want it to cook through in only a couple of minutes
08:36 Always take into account the cooking time when you're
08:38 chopping vegetables. I'm gonna start with just a touch of oil
08:43 We're not deep frying, so just a couple teaspoons is all we need
08:49 just to get it underway, just to give it a bit of extra flavor
08:51 and just to help stopping it stick and cook faster and evenly
08:57 that's what oil does. I love using these cast iron pots
09:03 they're really good, they hold their heat well
09:05 and they actually present well on the table as well
09:07 so if you want to get a cast iron pot, they're lovely you can
09:10 get them in great colors or just a good non stick fry pan
09:13 works as well too. So just whatever you've got
09:17 and by using a good non stick surface that means you can use
09:19 less oil as well which is healthier.
09:21 Garlic is an essential ingredient.
09:24 So I'm going to pop a garlic in that's another ingredient you
09:28 always wanna have in your home
09:31 so put around two large cloves or three little ones.
09:36 squeeze it in. If you've seen my programs before this is a
09:40 relatively familiar start to any kind of dish. Onion, garlic
09:44 and ginger. Put some ginger in about 2 tablespoons.
09:51 And this ginger you can buy in the supermarket, it's quite good
09:54 ginger puree, it's already done for you. or you can chop up
09:57 your own ginger, but garlic you must use fresh.
10:00 I've never found a packaged pre-done garlic that actually
10:05 works, makes it smell fresh. So fresh is the only way you can do
10:09 garlic, don't buy garlic in these kind of containers
10:11 because it smells off and I don't know what it is but it's
10:14 it's not garlic. So let's get these stirring.
10:19 Underway and the flavor I'm going to get with this one today
10:22 which is just kinda give it a little bit of extra spark
10:25 is some Thai curry paste. You can get them in red and green
10:29 curry paste. So I'm just going to add a tablespoon of this
10:34 Oops, the spoon doesn't fit in that jar, I'll try a fork.
10:38 There you go, I'll add a table spoon. Just get to know your
10:43 curry paste in terms of how much you want and if in doubt
10:45 add less because you can always add more later
10:47 it's very difficult to take it out later.
10:50 This gives it a lovely, a little bit of an extra flavor
10:54 a kind of hum through the rest of the vegetables.
11:02 Carrots are another great ingredient for stir fry's.
11:05 Again this carrot is in reasonable condition so I'm not
11:08 gonna worry about peeling it, so I'm just going to chop it into
11:14 diagonal half moons.
11:19 And again because we want to do it quickly we're chopping it
11:22 as fine as we can, without being obsessively so
11:24 and that's way it's going to cook. And with stir fry's
11:27 the rule is using pretty much lots of color. So we're gonna
11:32 use lots of different colors and lots of different kind of cuts
11:34 we're gonna go half moons there I'm going to throw a capsicum in
11:38 or red bell pepper depending on what country you come from
11:43 just rip out the seeds from the middle.
11:55 Now I'm gonna chop this into rather large chunks and then
11:58 into cubes because you can't have a stir and have a bit of
12:02 body, you don't need this ingredient cooked down like
12:04 the onion. Make sure when you're eating you have got little nice
12:08 cubes of red pepper.
12:15 Give a bit of stir around don't let it burn.
12:18 Let me just turn it down a bit.
12:26 The rice is bubbling away there the lunch is on here
12:29 So if you can have breakfast and lunch arranged
12:32 For every day that you start get a good work out persuade you
12:36 underway, you're not gonna be lace on your food because you're
12:40 making it at home. It's gonna be healthier and you're gonna save
12:44 time. It's just all about the planning of it. You kinda don't
12:47 plan and get to lunch time and decide you're hungry, of course
12:50 you're gonna race out and get something that tastes good but
12:52 is probably unhealthy for you. Celery is the next ingredient
12:57 I'm just gonna slice this. So I've got three little stalks
13:05 There's lots of different ways you can chop celery as well.
13:10 So we're kinda keeping every key ingredient similar size
13:13 even though different cuts and different shapes.
13:15 They're just a similar size.
13:20 Some zucchini. How am I gonna do this? I think I'll do this
13:25 cross cuts. So basically cut in half and then cut it like this
13:29 just gives it quite a nice interesting texture
13:32 Same with this one, just alternating cuts
13:38 It kinda looks like it's randomly cut
13:40 And they're just quite enjoyable with a little kind of spiky but
13:44 on vegetables it makes them quite nice when they're in your
13:47 mouth and you're chewing them.
13:50 With this lunch obviously when you take it to work you could
13:53 share it with your colleagues or share with your family
13:58 This is well underway. Mushroom is our next ingredient.
14:03 Put some of these in. Just gonna quarter these.
14:15 So you get the drift, you see where the stir fry is heading
14:21 and you're probably thinking there's some ingredient that you
14:23 don't like and there's some other ones you want to put in
14:24 and that's the flexibility of it
14:28 So these are all the ingredients that take a while to cook
14:30 we've got some cabbage, some asparagus and snow peas
14:33 we'll add later. We want to add them at the end of cooking but
14:36 we do want these to properly mingle around and cook and
14:39 soften up for round about probably 10 minutes or so.
14:44 And that's a great start on the stir fry.
14:50 If you've just joined us on Cook 30 we're making the
14:53 ultimate breakfast and lunch combo. We have a 5 grain
14:57 hot breakfast with fruit, nuts and seeds. And a super quick
15:02 Thai vegetable and bean stir fry with fresh hummus.
15:08 Next thing we're going to do is fresh hummus. So we have a
15:10 blender here. I'm just gonna add the ingredients we need.
15:14 First one for hummus is garbanzo beans or chick peas
15:17 So I'm going to add one can of these. You can of course cook
15:21 them fresh yourself but these cans are quite convenient.
15:24 I'm going to drain out the liquid.
15:28 And pop that in. And we're gonna put some garlic in.
15:33 Garlic is an essential ingredient for hummus.
15:35 So 2 cloves of garlic, squeeze it in.
15:43 And lemon juice which gives it a really nice, sort of, kind of
15:51 flavor kind of balances out all the smoothness of the chick peas
15:54 the creaminess of the Tahini which is coming up next.
15:59 I'll put in, start with, three tablespoons or thereabouts
16:03 which is about one and a half lemons but every lemon is
16:06 different. See if I can avoid getting any pips in
16:11 if not there's nothing to it I'll just be, blend it up
16:15 Uh put about a half teaspoon of salt
16:20 and Tahini. This is your sesame seed paste. This one is quite
16:26 liquid which is great. So about 2 tablespoons of that.
16:31 This adds a real nice creaminess
16:33 And we're going to need water Start with round about
16:37 perhaps half cup of water. But every batch is different
16:40 so we'll blend it and see what happens.
16:45 Look at that. I think we got a perfect one so it's
16:48 just been enough to blend cause the blender's going around
16:52 I'll just keep adding water if it stops.
17:00 I might just add a touch more
17:02 You want to make sure all those things are blended properly
17:07 Here we go, another blend.
17:17 Yes, nice and thick. Always try and see what it's like.
17:23 It's great. You wanna check to taste the lemon coming through
17:27 little bit of garlic, saltiness and the Tahini, everything just
17:31 balancing off. You kinda want to able to taste a bit of each
17:34 ingredient with nothing kind of overdoing it.
17:38 That's ready and we'll keep that in there and we'll have it ready
17:40 for the hummus, sorry for the stir fry when it's finished
17:42 Speaking of the stir fry, it's. going well. Everything's
17:47 softening up nicely. We're gonna add these other ingredients
17:50 which don't need as much cooking so I'm leaving them to the last
17:54 So we've got some lovely asparagus
17:57 So just nice and lovely, let's pick out about that many pieces
18:01 I'm gonna put it in. I'm almost gonna leave them like that
18:04 they're nice and small pieces, you kinda want this asparagus
18:11 got their uniqueness of being nice and long and so you want
18:14 to retain that, you don't wanna chop them up.
18:15 In this case it makes it a little bit more interesting.
18:19 Some purple cabbage. I've used this for another recipe before
18:22 One purple cabbage lasts for about 3-4 meals, if not more.
18:30 So I'll kind of cut off the bit that was in the fridge before
18:34 And we'll just slice this up
18:42 And put that in as well. This needs just a bit of heating
18:44 through rather than being cooked.
18:47 Like all the other ingredients
18:53 For protein you can use anything you want. You can use tofu
18:58 beans, lentils. Today I'm gonna use a can of red beans
19:05 Just as a protein source. Chick peas are in the hummus
19:08 I wouldn't want to use chick peas but just use anything
19:11 you want. So just drain off the liquid
19:19 you can leave a little bit in there, it's not the end of the
19:21 world. Kind of mix them with everything.
19:28 Like that. Gonna add some salt it's about half a teaspoon
19:35 And just a dash of tamari or soy sauce
19:39 which is a similar thing
19:43 And don't forget in the base we've got lots of ginger, garlic
19:45 and onions. So there's lots of lovely, interesting flavors
19:48 coming through. Going to squeeze a lime over
19:56 So this will taste just really nice. You can even put lime
19:59 wedges on the side if you want
20:02 Stir that through
20:06 And of course, rice. So whenever I cook rice I always overcook
20:12 cook more than I need. Put the spare into a container in the
20:15 fridge and that will last probably for 3-4 days
20:18 and you can use that in another dish or stir fry or any dish
20:22 you want. So always cook extra rice. So add round about 2 cups
20:27 of cooked rice which is probably round about 3/4s of
20:32 a cup of normal uncooked rice and of course we're using
20:39 brown rice. It's got far more fiber and nutrients and minerals
20:44 That's lovely, lovely stuff. Mix it around
20:48 So this lunch will probably feed, it's probably round about
20:52 six or more servings here depending on how much you eat
20:55 for lunch. So as you can see, it is just you can either put
21:00 it in the fridge and have it for a couple of days here with your
21:02 work mates, colleagues or family You've got everything in there
21:05 you've got the whole grains, so you've got your carbohydrates,
21:09 you've got your protein in the beans and also for the hummus
21:12 you've got your fresh vegetables with all the enzymes and things
21:16 and also the flavors, the ginger, the garlic, the soy
21:20 sauce, the Thai curry paste which just brings it altogether
21:24 so it tastes nice. So there's a complete meal in itself and
21:27 it's all you'll need for lunch. Let's give it a couple more
21:30 minutes just to warm through and from there we can either
21:33 eat it straight away as a meal or put it in plastic containers
21:36 for lunch or however you want to manage your lunch. So very, very
21:40 quick awesome stir fry. If you have that for lunch you're not
21:42 gonna, one of the comments I get from people who come to my
21:44 cafe is "when we eat at Revive we get back to work and we don't
21:49 want to fall asleep at our desk we can actually just keep workin
21:52 cause when you eat healthy food for lunch your brain will keep
21:54 going whereas if you're filling it with white flour and sugar
21:56 you're not going to last the afternoon.
21:59 Come 3 o'clock you're gonna want that coffee or donut or
22:01 something naughty that's gonna be an artificial pick up
22:04 So this food really does have a huge impact on your life and
22:08 your ability to do things which is fantastic.
22:11 So we better get back to this 5 grain breakfast
22:16 and let's have a look here, we'll take the lid off
22:18 As you can see always turn off, look at that. As you can see
22:21 it's looking lovely. It's kinda mushy and cooked together
22:27 and you can see the little steam beans have appeared in there
22:30 so this is ready to go. So what I do is basically this will
22:35 probably feed around 4 people approximately
22:39 I'm gonna put it in the breakfast bowl
22:44 And the timing of this can be different depending on what
22:46 you choose. So how I do it is I get up early in the morning
22:50 first thing after I've had my two glasses of water
22:54 is I will go and put this breakfast on straight away
22:58 and then go have my shower and that type of thing and get ready
23:02 for work and by the time I've come out this is cooked
23:05 and ready to go. So this is just the base. There's more things
23:09 you want to do to it. So we want to add our favorite
23:11 milk to it. So you can add any kind of milk you want
23:15 There are so many cool plant based milks that you've got
23:19 Hemp milk, walnut milk, oat milk rice milk, soy milk, almond milk
23:24 cashew milk. So there's really lots of lovely milks to try
23:27 Make sure it's the unsweetened ones. Always pour just a little
23:29 bit of milk on it just to help it along.
23:33 And often I put flax oil on it. Flax oil is a really great thing
23:36 it's got your omegas in there so I put a little bit of that in
23:40 And you want some seeds and nuts so you've got some sesame seeds
23:45 I'd probably pick one nut a day one or two nuts, some pecans
23:51 or pecans and we'll put some pumpkin seeds on
23:57 and that's full of protein so you've got your carbohydrate
23:59 and your whole grain in your 5 grain cereal, this is your
24:03 protein going on and then you want a banana. Bananas are
24:07 always a good thing to add. I'm just going to flip my board
24:10 cause we don't want to be having onion tasting banana in our
24:15 breakfast. So I usually flip this over
24:20 we use a different board and use a different knife as well
24:23 and it's probably gonna help as well.
24:30 Chop the banana and put that on
24:33 bananas are full of amazing things and they add a little
24:36 bit of sweetness as well. Whatever fruit you have around
24:39 apples, oranges, watermelons, pears whatever. There are also
24:43 lovely berries around so I'm going to put some nice berries
24:46 here. So in the morning when I get up and it's cooked
24:50 sometimes we put it in a slow cooker so you leave it the night
24:52 before you sleep in the slow cooker and it comes on at 3 a.m
24:55 in the morning on low and by the time we get up at 6
24:58 it's pretty much ready to go as well. The other alternative
25:01 is you can cook it and leave it in the fridge and this will
25:05 probably last about 2-3 days in the fridge so you can cook
25:08 one batch that might last a couple of days. There's many
25:11 different options you have. I've got some blueberries here too
25:16 So if you can work these meals into your day you're gonna save
25:21 money and you're gonna feel amazing. If your body was
25:25 screaming out give me the right foods so I can perform for you
25:29 you've got the fruit and vegetables, great plant based
25:34 proteins and give these a try for a couple of days or a week
25:37 and you'll be going Wow, my life has changed!
25:40 So nutrition is really important and when you do eat well
25:43 it makes a massive difference. So I encourage you to try
25:45 these new dishes and we'll plate these up
25:48 and are ready for the table


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Revised 2016-10-20