Participants:
Series Code: HL
Program Code: HL000053A
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00:01 Welcome to Healthy Living, I'm you host Margot Marshall.
00:03 You've probably seen several programs by Dr. Eddie Ramirez 00:07 whose research covers many health topics. 00:10 Have you ever wondered how this health knowledge 00:14 translates into meals? 00:15 Today his wife and daughters take center stage 00:19 as the Ramirez family shares some of their favorite 00:22 Mexican recipes. 00:49 Hi, welcome to the kitchen of the Ramirez family. 00:53 We're going to be sharing with you some healthy dishes 00:56 from Hispanic origin. 00:58 Today we have a series of recipes that are easy to do 01:03 and that you can do at home, yet they are good for you. 01:09 I am a physician, Dr. Eddie Ramirez that believes in 01:12 healthy cooking and today I have with me my wife Susan. 01:16 Hello. And my daughter Talitha. 01:18 Hi. And we'll be sharing with you...we're going to start with 01:22 a very wonderful dish that is a favorite of our family 01:26 that is called Civiche. Civiche is a dish that has influence 01:31 from the Arabic's, from the Europeans and from the natives 01:35 from the American continent. 01:37 This food is composed of fresh ingredients. 01:42 Let me ask my wife to introduce those ingredients. 01:46 Ok, so we are going to start off with cauliflower. 01:49 The cauliflower has been cooked for about 5 to 8 minutes, 01:52 just so it is soft on the outside and crunchy on the 01:56 inside...You can use raw Civiche it just depends on your taste. 01:59 I recommend you try both and see which one you like better, 02:02 and we have some olives, onions, carrots, tomatoes, cucumber... 02:10 we have cilantro which is also referred to as dry 02:15 coriander, olive oil, oregano, salt, a little chili, 02:19 tomato sauce and lemon juice. 02:22 Actually in Mexico, they actually don't use cauliflower 02:27 for this dish, do they, what do they use? 02:29 Originally what they do is raw fish and they put the lemon 02:34 and they claim that the lemon cooks the fish. 02:37 In fact a lot of people get sick by eating the original 02:41 Civiche, that's why I don't en- courage you to eat such things. 02:44 This is a much better, healthier version. Yeah, it sound better 02:47 to me, I think even if I wasn't vegetarian, which I am, 02:50 I am not sure I would want to try the raw fish version. 02:53 Civiche is from Mexico and my daughter here, she was born 02:59 in Norway. What do you know about Mexican food? 03:02 I love it. You love Civiche? Yes, and the fact that we have 03:06 actually made this on a number of occasions, for birthdays 03:09 it's something that you can make easy and it's very easy 03:12 to eat. So to start with, we have our cooked cauliflower 03:16 here, we're just going to dump this in the bowl like we are 03:18 going to do everything else. 03:20 You'll see that it's quite fast once... the work is involved 03:24 in cutting up all the vegetables and that's why you get your 03:29 children on board, right Talitha. 03:30 So they can help doing all that cutting work. 03:33 One of the keys here is you are going to use healthy ingredients 03:39 that are fresh, that makes a big difference. 03:43 Some people like to put this Civiche in the fridge after it's 03:49 prepared so it's nice and cold, this makes it an ideal dish 03:53 for a hot day but you can use it immediately after putting 03:57 all the ingredients. Another thing I want to mention 04:01 about chili, there's a little misconception about chili's. 04:05 In Mexico there's more than 100 different types of chili's. 04:10 When people think chili, they think jalapeno, spicy. 04:14 That's actually the wrong association, there is a wide 04:18 variety of chili's, some of them just give color, 04:21 some of them just give taste and I actually discourage 04:25 people from eating chili's that are spicy because that's 04:31 irritating, that's actually not the best thing for you. 04:33 But chili's that give color, chili's that give flavor 04:37 are actually really good for you as they provide a good amount 04:42 of antioxidants. So now we have put all the ingredients... 04:46 So now what are we doing? We are just stirring this 04:48 and I also want to mention too, here we've used fresh tomato 04:53 juice. Now in Mexico what they use is something called Clamato. 04:58 What kind of tomato juice is that? 05:00 It's a tomato juice that they add clams, so that's not the 05:06 best thing for you, so it is better for you to use 05:10 tomato juice. You can make your own or you can get 05:13 a store bought tomato. Yeah and some people I think even use 05:17 ketchup to don't they. Or ketchup also, you can add it 05:20 if you want that little sour taste. 05:24 One key here is lemon, make sure you have nice acid lemons 05:30 and if you feel that it is not acid enough, just go ahead and 05:35 add a few more. Now in Mexico when you say lemon, 05:38 are you referring to the yellow lemon? 05:41 In Mexico what they call lemon is the little lime that 05:46 in some other parts of the world they call the lime, 05:48 that is called the lemon in Mexico. 05:50 So usually this dish, after you prepare it, 05:54 the way that you serve this is you like to put it either on 05:58 crackers or this toasted tortilla's that are called 06:04 tostadas', or you can put it in a little dish and eat it 06:10 with some chips. 06:11 Yes, and some people eat them with chili's on top, 06:14 we don't use chili's, what do we like to put on top? 06:18 Avocado. That's right. So as you can see that Civiche 06:22 is very beautiful, it looks attractive and it tastes 06:26 wonderful. We hope that you try it at home and you can learn 06:29 to enjoy it as much as we have. 06:33 Now we will go to one of our favorite recipes from our 06:37 household. But in order to help us with this recipe 06:41 we have today... Rebekah. Rebekah. 06:45 Actually I delivered Rebekah, it wasn't planned like that 06:49 but it ended up coming very fast and even though I am not 06:52 an OBGYN doctor, I end up receiving her at our place. 06:56 This recipe is very native from the Mexico because beans 07:06 are one of the main staples of the culture of the Aztecs. 07:11 And for this dish, we are going to be using which ingredients 07:14 Susan? Well, we are going to be using prepared black beans 07:19 which I've prepared. We soaked and we cooked the black beans 07:22 and you know in Mexico when my mother-in-law makes 07:25 black beans, she doesn't chop up the onion and the garlic, 07:29 she actually just puts in the whole onion and the whole garlic 07:33 in with the beans while they are cooking and once the beans 07:36 are cooking, then we actually take out the onion and garlic 07:40 and discard it. But we are going to also be using... 07:44 since these are going to be like refried beans, 07:46 we're going to be using a little onion and garlic extra 07:50 to add more flavor to the refried beans. 07:52 As I said, this is something we really like, don't we Rebekah? 07:57 We love it. We love it. You are right. 07:59 You're right. And actually a friend of mine told me once 08:02 when we were living in Norway Eddie, that she thought I was 08:05 actually more Mexican than you because of my love for beans. 08:08 And I do love beans, so I love this recipe. 08:10 So we are going to go ahead and get started. 08:12 What we're going to do first is we're going to go ahead 08:15 and turn on our oven, our stove and we are going to heat up 08:23 a little bit of oil. We're just going to sauté a bit 08:29 our onion and our garlic and Eddie would you please 08:32 pass me the salt. 08:38 Thank you. And this is such an easy recipe, 08:43 the cooked beans, if you have a crock pot, you can leave them 08:47 overnight, this is what we do often at home. 08:49 And in the morning as you're getting ready to go to work 08:54 or school, you have your beans ready and you just do 08:56 this procedure. 09:00 Then Enfrijolada's are actually something that you can make 09:04 with brown beans, you can make them with black beans, 09:07 we always have them with black beans at our home 09:09 we like them with black beans. 09:10 Eddie's youngest brother Roberto told me that if he's going to 09:14 have Enfrijolada's, he likes to have pinto beans with 09:19 flour tortillas and if he's going to have black beans, 09:23 he wants to have corn tortillas. 09:24 Also traditionally with Enfrijolada's put things 09:29 in the middle of Enfrijolada's, they put cheese... 09:32 We don't do that do we? No, you can also get creative 09:37 and you can cook some potatoes and put them inside. 09:40 We like to have them simple, just the beans and so forth. 09:45 Also it is important to have something to give them a little 09:50 bit of color, we'll show you what we do at the end 09:54 to make them even more attractive. 09:56 So once the onion and garlic are cooked a little bit 10:03 we are going to go ahead and add our black beans 10:05 and you will see that this is going to be pretty soupy, 10:12 we want it to be soupy because the beans are going to actually 10:15 provide a salsa for a tortilla. 10:19 So I am going to go ahead and add a little more juice 10:31 that's good. Rebekah would you put that underneath for me? 10:34 Thank you. Now we have our beans cooking and we have the olive 10:42 cooking and the garlic, we are just going to start mashing 10:46 and this something you guys can help me with too, right, 10:50 at home? Sometimes if I am getting ready for the day, 10:54 I'll ask, girls, can you please smash the beans? 10:57 It's not such a hard job to do. 10:59 So the girls can help me with that and I think it's important 11:03 for mother's to be able to find food that's quick and easy 11:08 and nutritious. Something that I can have and this is 11:11 something...when do you usually eat Enfrijolada's Eddie? 11:14 Many people use them for breakfast but some people 11:18 like to have them for their tea or also in the middle of the 11:23 day type of meal, but at home usually we have them 11:26 mostly for breakfast. This is the type of breakfast 11:30 you want to have, nice nutritious that will give you 11:34 that energy that will last the whole day, especially in the 11:38 morning as you are starting your day. 11:40 And so people, you are going to using some tortillas... 11:45 some people like to fry the tortillas. 11:47 It's not the best thing to fry those tortillas because 11:51 you add more fat and so forth, it is much better to just warm 11:57 the tortillas and put it in the dish as Susan will do that 12:01 in a minute. 12:03 You know speaking of having the beans for breakfast, 12:06 when Talitha was having finals in her school 12:10 I asked her, okay Talitha, what food do you want to have for 12:14 breakfast. She said mom, I want to have beans because she knew 12:17 that beans were going to give her the energy and the clarity 12:19 of mind that she needed to do well in her finals and she did, 12:22 she did very well in her finals. 12:23 So now that I have my beans smashed, and there are 12:27 some people that prefer to put the beans actually in a blender, 12:31 but I like them smashed myself, I don't like them to be 12:34 so liquid. So we are going to take our heated tortillas 12:39 which we have here. We're going to actually immerse them 12:43 into the liquid and just fold it over and set it on the plate. 12:54 We'll do that. How many of these do you think that 12:58 you could eat Rebekah? I could eat three. 13:01 Yes, I can eat three. How many do you think daddy can eat? 13:04 I don't know, something like eight. Yes! 13:08 Yes, I think that's right. So you fold them like that nicely 13:12 as many as you want...and we're going to make this plate for 13:18 Rebekah. Are you hungry Rebekah? 13:20 Yes. You can eat them just like that but it's nicer if you go 13:26 the extra mile and do a little bit of garnish... 13:30 So now we have here a few options. 13:33 We have some sour cream, vegan sour cream, we have some Tofu, 13:40 we have some Green Salsa which is actually not spicy, 13:44 and we have some avocado. This green salsa you can get it 13:50 in the store, just look for the green salsa, or you can make it 13:54 with tomatillos. That's something that you can find 13:57 online, they are an easy recipe. 14:00 Again, it's not spicy, it just gives it a nice color. 14:04 And we find that green salsa, the salsa with tomatillos 14:08 tastes very good with black beans. 14:11 We're not done with this, just like many of our other recipes. 14:14 Rebekah, what do we need to eat with this? 14:17 Avocado. Avocado. Everything tastes better with avocado... 14:20 We hope you are able to try this at home and you enjoy it 14:23 as much as we do. 14:26 Now we are going to demonstrate you one of the recipes 14:30 that have the most nutrition. This is a recipe that can be 14:33 used by diabetics because it helps them stabilize their 14:38 blood sugar. We have with us our smallest daughter, 14:43 what is your name? Elizabeth. 14:45 She actually has always been fast, I also delivered her 14:49 also not planned, but this happened also and she was 14:52 delivered so fast she even broke her umbilical cord. 14:56 We'll be demonstrating this recipe of 15:02 Sopa de lentejas, what does that mean? 15:06 It's Lentil Soup. Lentil Soup. Lentils are one of the most 15:13 nutritious foods that you can eat. Simple and nutritious. 15:18 Susan tell us what we are going to need for this recipe. 15:21 So for this recipe, we are going to need lentils, tomatoes, 15:26 potatoes, carrots, we have some celery, some olive oil, onion, 15:33 garlic, chicken like seasoning, salt, this is oregano, 15:39 we have garlic powder, onion powder, cilantro and for 15:43 garnishing we have lime and avocado. 15:46 So the process of this recipe is simple so let us start with 15:54 the process. Okay, so first what we are going to do is 15:58 we are going to sauté the vegetables, 16:01 we're going to sauté our onion and our garlic, our celery 16:07 and carrots. We're going to do that until that is caramelized, 16:11 put that underneath for me please. 16:12 I always like to start sautéing the onion first and let that 16:21 cook a little bit...You know whenever we go and visit Eddie's 16:26 mom and we eat lunch there, what is the first thing we eat? 16:33 before our main course? What do we eat? 16:36 She always serves what? What does Avalita always serve? 16:39 Soup? Yes. Soup. We always have soup first. 16:44 In fact Elizabeth is one that always asks, mom can't you 16:48 always make soup like Avalita? and so when we go there 16:55 we can be sure that this is the lentil soup is one of ones 17:00 that we are going to eat. 17:04 We have celery. And usually the type of lentil 17:10 that they like to use in Latin America is the brownish type 17:16 of lentils. It doesn't mean that you have to use that one 17:18 but that's commonly the one that we use in the dishes. 17:23 So this is lentils with the type of garnish from Latin America. 17:30 Once we have the vegetables nicely caramelized 17:37 we are going to add our seasonings like this. 17:42 This is the country seasoning, I add the seasoning just so we 17:46 can kind of develop a little bit of that flavor before we 17:49 add the water...Hand me that onion and garlic powder please? 17:57 Thank you. It's always nice to have little helpers in the 18:10 kitchen...Do you like to help mommy cook Elizabeth? 18:12 Yeah. Yes you do. So now we are going to add our potatoes 18:18 and our lentils and last but not least, the water. 18:25 We're going to let the lentils cook for 20 minutes and 18:38 I want to mention that these lentils...these lentils 18:46 have been pre-soaked and I would suggest that you would soak them 18:52 at least an hour. These ones have been soaked overnight 18:55 and that's easy for me as a mother, I can just soak them 18:59 overnight and then the next day they are ready to cook 19:01 and they cook very quickly. 19:03 So while those are cooking, I'm going to ask Eddie 19:06 if he could blend the tomatoes for me. 19:31 Great, now that we have out tomatoes nice and blended. 19:34 With these tomatoes, you can actually cook them first before 19:39 you add them into the lentil soup, it helps the tomatoes 19:42 develop their flavors, but if you are in a rush and you 19:45 don't have time to do that... and for this recipe, 19:47 we're going to use them just straight from the blender 19:50 into our nicely cooked lentil soup. 19:53 Now 20 minutes hasn't really passed but that's the magic 19:55 of television, that we have some that are already cooked 19:59 and we are going to add our tomatoes...nice fresh tomatoes, 20:04 they smell so wonderful. Can you put that under for me please? 20:08 Into our lentil soup and what gives this a nice Mexican flavor 20:15 and feel is an ingredient that is used very often in Mexican 20:24 cooking and that is cilantro. cilantro, yes. 20:31 Cilantro gives this soup a very nice flavor...we'll add that. 20:35 Cilantro or coriander, in the South Pacific they like to 20:39 call it like that. Yeah fresh coriander. 20:42 So we are going to let that cook for another 5 or 10 minutes 20:46 and then our soup would be ready to serve and usually 20:51 when we eat lentil soup... when we eat soup period... 20:56 Some people are used to eating soup with bread... 21:01 Do we use bread when we eat soup? No. 21:04 What do we eat soup with? tortillas. tortillas. 21:06 Yes, that's right. So we will take a tortilla and we'll put 21:11 inside an avocado and we'll put inside lemon and we'll 21:14 just roll it up and there we have a nice meal good to go. 21:18 So as you can see, very simple and very tasty, 21:22 you are going to enjoy it when you do it at home and it has 21:26 those nutrients that you need for your brain to work properly. 21:30 One serving of this soup will you 120% of the Folate 21:35 that you need for a day. So go ahead and try it 21:37 you are going to enjoy it very much. 21:42 So as you can see, this is the final product of the good effort 21:47 of my daughters and Susan. Thank you. Thank you. 21:52 As you can see this looks good and in a moment we are actually 21:57 going to try it out. 21:59 So the final product is this Civiche, we have the 22:03 Enfrijolada's and we also have a nice lentil soup. 22:08 A nice complete healthy meal that anybody can enjoy 22:13 simple to prepare. They say that you can tell if somebody 22:19 is from Mexico by the way they grab the tortilla, it's true. 22:23 This is the way that you should grab the tortilla, 22:25 or you can or you can also roll it and have it like this. 22:30 The tortilla is an essential thing and every meal has some 22:37 tortilla's usually in Mexico. 22:38 So let's go ahead and try those Dishes Talitha. Umm! 22:45 Is that good? How is yours Rebekah? 22:49 How is it? It is very good. And yours Elizabeth? 23:00 The best lentil soup I've ever had. 23:07 Ahh, and she's honest. Good job. |
Revised 2019-04-03