Dare To Dream Creative Cooking

Meals for Diabetes

Three Angels Broadcasting Network

Program transcript

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Series Code: DDCC

Program Code: DDCC000015A


00:19 Hola. Bonjour. Bienvenue.
00:21 And welcome to Creative Cooking.
00:23 My name is Nicole Braxton
00:25 and I'm super excited to be here with you today.
00:27 Now if you've been tuning in, you've been traveling the world
00:30 with us one bite at a time.
00:33 Along with traveling, it's super important
00:35 that we also take care of our health.
00:37 So today, we'll be focusing on diabetic friendly meals
00:41 that are good for your body.
00:42 And it could also be good for your mind, body, and spirit
00:45 if it is incorporated within your diet.
00:47 So for the dishes we'll be making today,
00:50 we'll be making lentil soup, quinoa, cute and cubes tofu.
00:55 So please join us
00:56 as we first make our first dish,
00:58 which is lentil soup.
01:00 The ingredients for our lentil soup include...
01:25 Now get ready, we're gonna make a delicious lentil soup.
01:28 So thank you for tuning in.
01:30 And before we get into that,
01:32 if you've been watching previous episodes
01:33 or if this is your first time,
01:35 just want to share with you,
01:36 I started a wellness organization,
01:38 it's called "Around the World in Seven Days".
01:40 And one of the key things that we like to do is
01:42 share health information.
01:43 And we do this through our workshops.
01:45 So it's related to our episode
01:47 because we also focus on diabetes.
01:49 And in different workshops and support groups
01:52 that we host, we like to share different meals.
01:54 And so this is one of the meals
01:56 we're going to be sharing today.
01:57 And one of the key things that has inspired us
02:00 to share and focus on diabetes is the key fact
02:04 that there is 26 million Americans
02:07 currently with diabetes
02:09 and 79 million Americans that are diabetic.
02:13 This is a huge trend
02:14 and a huge issue that is within our society.
02:17 So it's important that we take care of
02:20 the different causes and not the effects.
02:22 So let's get started on our lentil soup.
02:25 To start us off, we're going to take our six cups of water.
02:31 And pour it, and let this boil.
02:37 Okay.
02:38 Now while the water is boiling,
02:40 we'll go and chop up our veggies.
02:43 So we'll start off with an onion.
02:49 Cut it straight down in the middle.
02:55 Okay, take off the skin.
02:59 I really love having onions in my dishes
03:01 'cause it adds so much flavor and it...
03:05 The more flavor that you have in your dishes,
03:07 it's really good to have fresh herbs
03:10 because the less salt you'll need.
03:12 You don't need to supplement your flavor with salt
03:15 and over processed products
03:18 if you can have really flavorful fresh items.
03:22 So as we've talked about in previous episodes,
03:25 when we're cutting our onion we're just going straight down.
03:31 Then we'll make a cut right in the middle.
03:34 And then we're going to do this rocking motion back and forth
03:37 just like this.
03:39 Okay?
03:40 So we'll do the rocking motion.
03:48 This is a really effective way to cut an onion.
03:50 It saves time.
03:52 And it just gets to the point.
03:53 You are able to cook your onions effectively.
03:56 And if you notice you want to chop it a little bit more,
03:59 you can just do this.
04:03 Okay. So we have our onion.
04:07 And do the other side as well.
04:10 Along with onion we're going to put some
04:12 fresh garlic in there and coriander.
04:17 So coriander is something that you can optionally
04:20 put in there if you like.
04:22 With all of the recipes, it's really a key
04:25 that you tailor it and make it your own.
04:27 So this is a good baseline for you
04:28 to make your favorite dish.
04:31 So for lentil soup, the great thing about
04:33 the lentils is that it also...
04:37 With beans in general,
04:38 they have protease inhibitors inside of them
04:41 which helps to slow the progression of carcinogens
04:45 within the body.
04:47 So it's really great to start incorporating beans.
04:50 And also it breaks down slower into your body.
04:54 So your blood sugar levels do not spike
04:58 as quickly as they would with other items.
05:01 So it's really great to start incorporating beans.
05:04 And lentils are type of beans that I like to incorporate.
05:09 So I'm just chopping my onion. All right.
05:12 So we have that done.
05:14 The next thing that we're going to go on
05:16 and put in is...
05:19 First, we're going to start our skillet
05:20 with a little bit of olive oil.
05:22 So the water is boiling,
05:24 make sure it's turned all the way up.
05:27 And we're going to let the olive oil heat.
05:32 So in previous episodes,
05:34 we talked that extra virgin olive oil
05:37 is better for you because it's less refined.
05:40 It's more close to its natural state
05:42 as opposed to just regular olive oil.
05:45 So when going to the store,
05:47 if you are going to use olive oil,
05:48 it's better to use extra virgin olive oil.
05:51 In regards to cooking with any recipe that we have,
05:54 if you would like to cook with water,
05:55 water is the healthiest way to cook.
05:58 You can also cook with water instead of olive oil.
06:03 And we put some
06:05 chopped onions on the skillet,
06:10 along with some fresh garlic
06:12 which we shared in previous episodes.
06:14 It's really good for building the immune system
06:17 and it really helps to
06:20 incorporate great flavor inside your dishes.
06:23 So we'll put some garlic in there as well.
06:29 Okay.
06:31 Wow.
06:33 It's coming.
06:35 Okay.
06:37 So we're going to let that just saute a bit.
06:39 Now in previous episodes, we shared
06:42 that a mirepoix is a base.
06:45 And in the mirepoix, there is onions,
06:48 there is celery, and there are carrots.
06:51 So at this point if you decide you'd like to make a mirepoix
06:55 which we can do today.
06:56 You can do that as well.
06:57 Or you can keep it as simply stated with onions and garlic.
07:01 If you'd like to add carrots, you can.
07:03 And just in case if you decide to do that,
07:07 I will show you how it's done.
07:09 So with all of my recipes, it's very important
07:11 to tune in to our episode
07:13 so you can get ideas
07:14 on how to address the recipe up to your liking.
07:18 So we'll take the carrot,
07:20 we'll just chop it in half as such.
07:26 Alrighty.
07:36 And depending on what size you like your carrots to be,
07:39 you can chop it that way.
07:41 And then I'm just going to add it together
07:44 and I'm going do that motion we talked about,
07:46 the rocking motion.
07:55 All right.
07:57 Carrots have beta-carotene in them
07:59 which is really good for your body.
08:00 It can impact your vision in a positive way.
08:03 And as we talked about,
08:05 the more color you have in your dish,
08:07 it shows the different types of nutrients we're getting.
08:09 So look at that deep rich orange.
08:12 Look in, it's really, really good.
08:14 It's great to incorporate all different colors
08:16 into your food.
08:18 So we're going to put the carrots inside of our dish.
08:21 Okay.
08:24 So right now we have some carrots,
08:27 we have some onions.
08:28 Oops! Don't do that at home.
08:31 We have some carrots, we have some onions,
08:33 and now we're going to add some celery,
08:37 and this makes a mirepoix.
08:44 Okay.
08:49 So now I just like to cut it into strips.
08:57 Alrighty.
09:01 So I have three strips right here.
09:03 Alrighty.
09:05 And I'm going to just dice it,
09:09 doing the same rocking motion.
09:12 This really makes a great base.
09:15 One thing that we found in our support groups
09:19 is that people are willing to try food
09:23 that's healthy as long as it has flavor.
09:26 And that was been one of my biggest struggles
09:28 as how can you have food that's healthy
09:30 and also delicious at the same time.
09:33 And really it all revolves around flavor
09:36 and how things are seasoned.
09:39 So it's important to use fresh ingredients
09:41 because you will be able to get
09:44 more flavor from it.
09:45 So like fresh herbs and spices,
09:48 those are great things to incorporate.
09:51 So I want to ask you
09:52 and just think about this question,
09:54 what is the difference between an herb and a spice?
09:58 Just think about it.
10:01 Don't worry, I can't hear you thinking
10:02 but I'll answer the question.
10:04 I know it's rhetorical.
10:05 But the difference between herbs and spices is...
10:10 Herbs are the leafy green part of the plant
10:14 and that includes everything.
10:17 So for example like parsley, cilantro, those are herbs.
10:22 And spices is the other components of the plant.
10:26 For example, cinnamon is made from cinnamon bark of a tree.
10:30 So that is a spice.
10:32 So you have cumin, coriander,
10:35 all those different things are considered spices.
10:39 All right.
10:40 So now, the best time to put in your different spices
10:43 is at the base in this mirepoix.
10:47 So I sauteed my veggies, you can see right there,
10:50 the sauteed veggies.
10:52 Okay?
10:53 And now I'm going to put in different spices.
10:57 So I have some cumin.
11:00 And cumin is an amalgamation
11:04 which is a mixture of different spices.
11:07 And it has all different components and textures,
11:12 not textures but different flavors to it
11:14 because it's a combination of different spices.
11:18 Now if you can see, it's starting...
11:19 This is when you put your different spices at this point,
11:23 you'll allow the oils to be released from the spice.
11:27 So this is a great thing to start incorporating.
11:31 Okay.
11:32 So now, I put some curry powder,
11:37 you can put that in.
11:38 And these are also cumin seeds.
11:42 If you look right there,
11:43 cumin seeds are great to start incorporating.
11:46 Alrighty.
11:47 And now I'm going to pour my lentils in to the water.
11:54 And as the lentils are boiling,
11:57 you can put some salt just to taste,
12:00 so that can allow the flavor to come out from,
12:03 just like a pinch or two.
12:09 All right. So I'm going to turn it down.
12:11 You want to make sure you don't overcook your spices,
12:14 just enough for the oils to be released.
12:17 So this is our base,
12:18 we have a little bit of red chili pepper flakes.
12:20 So I'll put that over there.
12:25 Now if you don't like spicy, I don't recommend that
12:28 but you can switch it up and see what you like.
12:32 Okay.
12:35 All right.
12:36 So the oils are releasing from that.
12:38 And now all you do is you let your lentils boil
12:41 for about 30 minutes.
12:43 And when they are done, what you do...
12:47 is you pour your mirepoix.
12:49 You can look right now and take a good look in this
12:52 and see all the different spices inside of that,
12:55 you can see all the flavor.
12:56 The key is to season this
12:58 as if this is all the flavor
13:01 that you are going to get in your lentil.
13:02 So you want to have a lot of seasoning in this.
13:05 If you want you can put some salts,
13:07 you can also put some
13:08 chicken style seasoning in it as well.
13:12 Put that in there.
13:14 And it's important to make sure
13:18 you give it a taste.
13:22 And see how you like it.
13:27 Wow, that is really good.
13:29 It's full of flavor, very fresh.
13:33 It's delicious.
13:34 All right.
13:36 So now, I'm going to do is pour this into my lentils.
13:40 Okay.
13:43 And stir it around.
13:51 And you can also put some different fresh herbs in there
13:55 as well, like cilantro.
13:58 And you're going to let that cook for a little bit.
14:01 And as that is cooking,
14:02 we're going to go to our next recipe
14:06 which is our quinoa.
14:09 The next recipe calls for...
14:32 So when making our quinoa,
14:34 our first step we'll do
14:35 is we'll take about three to four cups of water.
14:39 And we'll pour it into our basin.
14:43 Okay. And we'll get some quinoa.
14:48 Quinoa is an excellent thing to start incorporating
14:50 into your diets
14:52 because it's very healthy for you.
14:53 It's really great for diabetes,
14:55 it breaks down slower into the body,
14:58 and also quinoa really absorbs
15:00 different flavors that you put in it.
15:02 So it's very easy to season
15:04 because it's not so bland if you see it.
15:08 It's a really great thing to incorporate.
15:11 It's not bland
15:14 and when you put additional seasons to it,
15:16 it really just soaks up the flavor
15:17 and the dish really becomes your own.
15:19 So the water, it's starting to boil.
15:22 So I'll pour in the quinoa.
15:28 Next, I'm going to cut up a red onion.
15:32 I like this for the color and it also adds,
15:35 you know, a unique flavor.
15:37 The color really stands out in this dish.
15:39 So we're going to rock, chop up our onion.
15:47 Okay.
15:54 Now we're going to take some
15:57 extra virgin olive oil
16:02 or you can use water.
16:03 So water is another great thing to incorporate
16:05 as we said earlier.
16:06 So you can put water there as well.
16:08 And then turn on our pan. Okay.
16:12 And we'll let that heat for a second.
16:15 The next thing we'll add is some garlic,
16:18 fresh garlic is great.
16:21 Okay.
16:22 So we'll put some onions, some garlic.
16:32 And you can also add,
16:34 you know, different types of onions
16:35 if you like.
16:37 So we have that in there.
16:41 The next thing I like to do is...
16:43 Let's just check on our lentils and see how they are doing.
16:49 Wow.
16:50 Now the color, if you zoom in a little bit
16:52 you can see the color.
16:56 It has the different vegetables in it.
17:00 We have the celery, the carrots,
17:03 and it's really flavorful if you see that.
17:09 And now it's starting to take on more of a brown color
17:11 because it's starting to observe
17:13 the cumin and the curry powder.
17:15 So that is a great start.
17:18 And now I'm going to take a quick step
17:19 into our refrigerator
17:21 and see if we have some great other things,
17:22 fresh things to add into our quinoa.
17:26 So I'm going to add some zucchini.
17:38 Okay, just going to chop it like so.
17:43 I'm chopping into three different sections.
17:48 And then I'm just gonna rock and chop some more.
17:54 So we have our zucchini.
17:57 All right, chop this into three sections.
18:00 Okay.
18:13 Now I will add some mushrooms.
18:16 We have some mushrooms we'll add inside...
18:24 and our zucchini.
18:29 It's important to saute the vegetables separately
18:31 as the quinoa cooks
18:33 because this way you can season it effectively
18:35 and it doesn't impact
18:38 the length that the quinoa needs to cook.
18:41 So now, I'm going to saute
18:46 the mushrooms, the onions, and the zucchini.
18:50 Also I'm going to season it with some salt.
18:55 A little bit of salt in there to bring out the flavors,
18:59 just to accent it, not to overpower it.
19:02 I'm also going to add some asparagus.
19:04 So I'll chop my asparagus.
19:09 It's really good to start incorporating green things
19:12 into our diet
19:14 as they tend to be part of
19:17 the cruciferous vegetables,
19:20 the family of cruciferous vegetables.
19:22 And just having green things in our diet
19:24 really help to bring out different nutrients,
19:26 they are less calories
19:28 and they also are a lot healthier for your body.
19:31 Having whole plant foods is a great thing
19:36 to prevent different health concerns
19:39 and also to heal certain health concerns
19:41 depending on what they consist of.
19:44 When it comes to diabetes,
19:45 it's really good to have more whole plant foods
19:49 because it can really help
19:51 the breakage of sugar to be slower
19:55 and it can also allow your body
19:57 to effectively digest the food
19:59 that you're eating as opposed to refined foods
20:04 which quickly break down into sugar within the body.
20:08 So it's really good to start having whole plant foods.
20:12 So we're letting that saute.
20:14 And I'm also going to put
20:15 some chicken style seasoning over it.
20:21 Alrighty. This gives it flavor.
20:26 I'm looking over at my lentils and I'm realizing...
20:30 Wow, that smells amazing.
20:33 All of the different spices
20:36 and fresh vegetables are stating to come out.
20:39 I'm going to add a little bit of cilantro at this point.
20:43 So cilantro right here,
20:44 I'm going to add this to our lentils.
20:46 So I'm just going to chop it.
20:50 Okay. There you go.
20:54 So I'll put some fresh cilantro in there.
20:57 Stir this.
21:01 This is absolutely beautiful.
21:06 Okay.
21:07 So while cooking, it's a great thing to also
21:09 just taste a little bit
21:10 and see how your flavors are going.
21:13 You can adjust it if you like, if you say,
21:15 "Hey, I would like to add a little more curry powder"
21:19 or "Hey, I would like to add
21:22 some different nutritional yeast flakes."
21:24 I challenge you to make this recipe your own.
21:28 So I'm just going to give it a quick taste.
21:34 Okay, I like that.
21:37 One thing that I'm gonna add is a little bit more
21:39 chicken style seasoning to this.
21:44 Or salt is a good one, just a little.
21:47 A salt that I also like
21:48 is this Himalayan salt right here.
21:51 I like incorporating that as well.
21:54 All right. So we have that going.
21:59 Sauteing our vegetables.
22:02 And if you find that when sauteing,
22:05 it takes a little bit longer
22:06 or you would like to add some more moisture,
22:10 I would recommend adding water at this point.
22:14 Because it does the same thing, it has the same effect
22:17 and it's healthier for your body.
22:20 Okay.
22:21 So now as that's sauteing,
22:22 we're going to get started on our last recipe for today,
22:26 which is cubed tofu.
22:28 The ingredients call for...
22:40 For our cubed tofu,
22:42 we'll take a similar principle that we did for onions.
22:44 And we'll just cut straight down
22:46 and section it into four.
22:50 And then we'll make a cut in the middle.
22:55 Put it back together and then we'll just dice straight down.
23:00 Alrighty.
23:01 And the great thing about tofu
23:03 is that it really acts as a sponge.
23:06 So it soaks up all the flavor
23:08 from the different ingredients that you put in it.
23:11 So along with our tofu,
23:12 we're going to put our sauce in a separate bowl
23:15 which is made out of olive oil,
23:20 chicken style seasoning, and nutritional yeast flakes.
23:26 So now in the separate bowl,
23:27 we're going to mix everything together.
23:29 And what we're going to do
23:31 is we're going to pour this on top of our tofu.
23:35 So we have the sauce.
23:37 And as you can see,
23:39 it makes nutritional yeast flakes along
23:41 with its nutritional value of having B12.
23:44 The fact that it is a protein,
23:47 it has protein properties inside of it.
23:50 It's a great thing or essentially,
23:52 it has amino acids.
23:54 It's a great thing
23:55 to incorporate it into our tofu.
23:58 So we're going to take the tofu.
24:03 And we're going to put it in the big mixing bowl.
24:07 Okay.
24:11 And now we're going to check on,
24:12 just going to turn off every other eye.
24:16 Zucchini looks done. All right.
24:19 So now we're going to pour the sauce over the tofu,
24:24 like so.
24:27 And at this point, you get to make a decision,
24:30 life's all about decisions.
24:32 You can either mix this with your hands,
24:34 get messy, or you can stir with the spoon.
24:37 Since I'm talking to you in this manner,
24:39 I'm going to stir with the spoon.
24:40 Normally, I would just probably just toss with my hands,
24:42 either one works well.
24:45 So now you just allow this
24:46 to soak up the different flavors.
24:51 Stir it a bit.
24:52 And then what you'll do
24:54 is you'll put this in the oven and let it bake.
25:00 Okay.
25:02 So it's marinating right now,
25:03 you can let it sit for a little bit,
25:05 and then you can let it bake.
25:06 So now let's check on our other items.
25:11 It looks like the quinoa is about ready.
25:16 Awesome. Okay.
25:17 So now we're going to pour in
25:20 our zucchini, our mushrooms, our onions.
25:29 Okay. And we're going to stir it in.
25:36 Now we'll add the Amino Braggs or the liquid aminos,
25:41 we'll pour that inside.
25:44 We'll also add chicken style seasoning,
25:47 pour that in.
25:50 And we'll add some salt to taste.
25:56 Okay. Now I give it a quick stir.
26:02 And now you have your quinoa.
26:05 So what you can top the tofu off.
26:07 So what you'll do is you'll put this on a tray
26:09 and you just let it bake
26:11 for a couple minutes on each side.
26:12 And then you'll have your fresh tofu.
26:15 It's delicious, seasoned well,
26:17 and it's something that you can top on top of...
26:19 You can put on top of your quinoa and finish it off.
26:22 So if you look at the quinoa,
26:25 you'll be able to see all the different colors we have.
26:30 And it's very nutritious.
26:33 Ultimately, when it comes to diabetes
26:37 along with other health concerns,
26:38 having a plant-based diet
26:40 is a really effective thing to do.
26:42 Now let's take a look at what we've made today.
26:45 We've made some delicious quinoa, as you can see.
26:50 And we also have some lentil soup which is fresh,
26:56 full of all the different herbs and spices.
27:00 It's delicious.
27:01 It's something you can also take and eat
27:02 throughout the week.
27:04 And we also have the cubed tofu which is seasoned.
27:08 This is what it looks like after you bake it,
27:10 which is really delicious.
27:12 And what I like about all these different meals
27:14 are they're healthy.
27:16 And also when I get my tofu, I like to get organic
27:18 because it's healthier for you, it's doesn't have non-GMO.
27:23 So it is non-GMO.
27:25 So the great thing to do is to incorporate
27:27 healthy plant-based meals into your diet.
27:29 And having a healthier diet can help you treat the cause
27:34 and not the effect.
27:35 A lot of times when it comes to different health concerns,
27:38 we're always focused on "Okay, let's fix what's happening."
27:41 And we tend to have different things
27:44 that fix the symptoms
27:46 but they don't actually treat the cause.
27:49 So food and the types of food that we consume
27:51 can be the cause.
27:53 But ultimately, thank you so much
27:55 for trying out these delicious meals.
27:58 I hope you enjoy it at home.
27:59 And thank you for joining us at Creative Cooking.
28:02 Remember to travel the world one bite at a time.


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Revised 2018-04-26