Participants:
Series Code: HL
Program Code: HL000054A
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00:01 Welcome to Healthy Living, I'm you host Margot Marshall.
00:03 Because there is so much deskilling in Australia... 00:07 Thanks to take aways, frozen meals, packet meals, 00:11 some people grow up never having so much as cut up a 00:14 fruit salad. How refreshing to see each of the three children 00:19 in the Ramirez family assisting their mother to prepare 00:22 the family meals. Stay tuned. 00:50 Welcome to the Mexican cooking class of the Ramirez family. 00:54 It's a pleasure to be here and we're going to be showing you 00:58 a very good tasty recipes so make sure you have your pen 01:03 and paper ready. 01:05 With me today I have my beautiful wife Susan... 01:08 Hello! And my beautiful daughter Talitha. 01:12 Hi! Which will be helping to make this recipe a reality. 01:16 So the recipe that we have it's called Pico de galic. 01:22 Pico de galic means the beak of a rooster. 01:27 There are many theories where this name came from. 01:31 One of them says that it has to do with the chili 01:34 because the chili has like the beak of a rooster. 01:39 Some say that's the origin of this. Some other people 01:43 say it's called Pico de galic because you eat it 01:48 like a rooster, with your fingers you pick things 01:52 on this recipe and another name of this recipe is called 01:58 De salsa of the flag and that's because if you notice 02:04 the ingredients that we are going to be using... 02:08 The Mexican flag has green, white and red and this recipe 02:16 also is going to have elements that are green, white and red. 02:23 So in order to make this recipe we need to have fresh 02:29 ingredients, that's one of the secrets of this recipe, 02:33 you can just freshly chop them off and have them ready, 02:37 that's going to be the best thing. 02:39 So Susan tell us what are going to be the different 02:41 ingredients to be used? 02:43 Okay, so great, first we have our red tomatoes, 02:46 we have our white onion, we have our green chili pepper, 02:52 and we have our green cilantro. Along with some lime juice 02:57 a little bit of salt to taste, a pinch of oregano, 03:01 and we serve this with chips. 03:04 This is a very flexible recipe, you can have it in a little dish 03:13 together with some chips, you can put this over your beans, 03:17 you can make a burrito and put it inside of it, 03:20 so it is a nice flexible recipe easy to do and fast. 03:26 So let us get busy, let's see how we do this. 03:29 Alright Talitha, do you think this is going to be hard? 03:31 No. Go ahead and put that in, you can put it in and I'll... 03:38 One of the keys of Mexican food is that it is fresh. 03:43 So now we put in the chili's... We have the tomatoes an onion. 03:49 You can put as much as you want, a little bit just to give 03:53 taste, not so that it's spicy. Cilantro, lime juice. 03:59 Lime juice will bring antioxidants that will keep 04:05 the Salsa nice and fresh, it will actually stop to a certain 04:10 process, the oxidations process. 04:12 And just a pinch of Oregano. All right Talitha I think 04:18 the only thing left to do there is to stir it. Yeah. 04:21 So you want to mix those ingredients nicely so that 04:25 they're evenly distributed... and you can see the colors 04:28 of the Mexican flag there. 04:32 You know in a lot of Mexican households, 04:35 the mother of the house goes to the market every day 04:38 because she wants to have the best fresh ingredients 04:41 in her food so it works best just to go to the market 04:43 every day. It is nice to go and get your tomatoes 04:47 and your Cilantro and your onions, some basic things 04:52 in the Mexican household for cooking... 04:54 and that's all that you have for this recipe except for 04:58 to enjoy it. 05:00 That's right and there are some chips and you can actually dip 05:02 them there and enjoy them. I'm sure you are going to love 05:06 this simple recipe. 05:11 Now we are going to talk about a very important recipe, 05:14 especially if you are single, they say in Mexico 05:17 that you are not fit to get married unless you know how to 05:21 cook this dish. This dish is called Chilaquiles. 05:26 We'll be having a very useful helper...What is your name? 05:31 Rebekah. It is my middle daughter. 05:34 So this dish is a very old dish, it comes from the Indian word 05:42 Chilaquilittle and every house- hold has a variety of this. 05:48 So there are literally hundreds of verities of this recipe... 05:54 We'll be showing you a vanilla version that you can adapt, 05:59 add, remove, but this is the basis of the red Chilaquiles, 06:04 there is white and there is brown and so forth. 06:07 In this recipe what are we going to be using Susan? 06:11 For the base of our recipe we're using tomatoes and chili's 06:16 but we will cook those and we've already done that here 06:20 to make it go faster...We are also going to be using 06:23 about a tablespoon of Olive Oil once we have the salsa 06:28 all together, we have salt to taste, 2 tablespoons of garlic, 06:32 2 tablespoons of chicken like seasoning, and about a quarter 06:36 of an onion. Then for garnish we have avocado, sour cream 06:40 and refried beans. 06:41 The origin of this recipe is that people have tortillas 06:47 and these tortillas as they got older, people wanted to do 06:51 something with them, so what they did, they cut them 06:54 in pieces and this was the base of this recipe. 07:00 We are using chips for sake of speed, but you can also 07:08 do the same with some tortilla's in an oven over night 07:12 for a few hours and that will dry the tortilla and you can 07:16 cut it and also use it in this recipe. 07:19 So let's get busy on this recipe. Okay Eddie you get to do the 07:24 pleasure today, you're going to blend this for us. 07:27 Once he's got that blended Rebekah, you're going to give 07:34 him these three...So this is just the chili's and tomatoes... 07:44 Cooked in a little bit of water. Thank you. 07:49 This is also another fast recipe, very quick to make 07:56 and my girls really love it. Whenever they find out that 07:59 they're going to have Chila- quiles, everybody gets excited. 08:13 We'll add a few more of the ingredients, we'll be adding 08:16 the chicken style seasoning and a little bit more of 08:22 fresh onion and the garlic. 08:30 There you go. Thank you. And just a little blend, 08:43 a little bit more. 09:01 You can start to smell the nice smell of the onion and of the 09:09 garlic and the chili. So what we are going to do now is we are 09:13 is we're going to heat up a little bit of oil 09:15 and we're going to cook the salsa. 09:19 You'll see how fast this recipe is. Thank you. 09:35 Alright. So we're just going to let this cook for a couple 09:40 minutes and while this is cooking, I wanted to tell you 09:44 about the refried beans. Eddie where does the name refried 09:49 beans...did we fry our beans or how did that come about? 09:52 It comes from the word by the fact that when you have the 09:55 fresh beans, you use a little bit of oil and that process 10:03 of putting the beans in a little bit of oil...that's where the 10:07 name refried bean comes from. 10:09 So first you have your cooked beans, a lot of times we use 10:13 pinto beans and that's very traditional. 10:16 You can use black beans for this recipe, we use something 10:19 similar to pinto beans...so we have the pinto beans here 10:25 and they are refried. So we cook the pinto beans 10:27 and then we put them with a little bit of onion 10:31 and smashed it up and that's how we have our refried beans 10:35 and it tastes very good to eat together with Chilaquiles. 10:38 Something that is important here is that when you are using 10:42 you tomatoes and you cook them, you actually increase the amount 10:46 of nutrition in them because the heat breaks down the cells 10:52 and that releases the lycopene and actually the body's able to 10:57 absorb much more of that lycopene, so it's a good way 11:00 of increasing your lycopene in your diet. 11:03 By the way, very good for prostate health. 11:07 Once this sauce gets to be a little bit darker red, 11:14 the only thing left to do is to add your chips. 11:19 So depending on how much sauce you like, sometimes you like 11:27 to have more sauce in your Chilaquiles. 11:29 I like to have a bit of sauce on my Chilaquiles, 11:31 that will depend upon how much chips you add. 11:33 Since these are already prepared chips, 11:38 we didn't add to much salt to this sauce. 11:41 Just break those in there... You want to serve this quickly 11:51 because if you serve this too long, the salsa gets 11:56 on the chips and then they get soggy and so forth... 11:58 I like them when it's cooked and served immediately because 12:05 then it's nice and fresh. 12:06 That's actually with a lot of recipes of Mexican cooking 12:09 isn't it? A lot of them are better served fresh. 12:12 Off the pan, that is the way you usually use them. 12:16 If you notice these ingredients are available anywhere, 12:21 you don't have to have to travel to Mexico to buy these 12:24 exotic ingredients that you can find in your local 12:28 grocery store. Nice fresh and convenient, it's fast too. 12:36 Do you like to eat Chilaquiles? I love to eat Chilaquiles. 12:41 Me too. Me too. Alright, so we have our tortilla's coated 12:47 very nicely, our tortilla chips and the only thing left to do 12:53 Rebekah...is to eat them. I think that you are right. 12:57 So you can see, very simple recipe, something that you can 13:02 quickly do, especially in the morning. This is a dish that 13:05 usually is eaten for breakfast or brunch and nice nutritious 13:10 together with those legumes will give you that energy 13:13 that will help you to have a very good day. 13:19 Now we are going to cook a very yummy recipe of something 13:23 that you may not have even think that you can eat. 13:26 nopales. But for this recipe we have the help of, 13:32 What is your name Elizabeth? Elizabeth, my smaller daughter 13:36 is going to be helping us cook this yummy recipe. 13:40 So this is called nopales, Nopales is not Nepal, 13:46 Nopal, Nepal, it's a different spelling. Nepal comes from an 13:51 Aztec word Nopali, a very old Indian word from the Americas. 13:57 We can find some of these nopales wild here in Australia. 14:06 This is a photo actually that I took this weekend as I was 14:10 running around here in Australia. nopales is that type 14:15 of cactus that is a pad and it has little thorns 14:21 Now in the science world, they have described 114 types of 14:28 different nopales and this plant has the characteristic that is 14:35 good to maintain your glucose, it's good for people with 14:40 diabetes to eat a nopales. If you are going to be cooking 14:44 your own nopales, as you know it has thorns, 14:47 of course you are not supposed to eat the thorns...Some people 14:50 what they do, they put some tape on their fingers 14:54 and they grab the nopales, you remove every single one 14:59 of those thorns. Another tip, if you are going to be using 15:02 some of the nopales that you find in the wild, 15:05 make sure that it is thin and it is a young Nopal, 15:11 not an old one, it becomes hard and is hard to cook 15:14 so you want to have nice and tender. 15:17 Also to clarify, there is a difference between nopales 15:22 and cactus, here we have a cactus, this is not what 15:26 we are talking about, okay, and the word cactus comes from 15:32 the Greek (káktos) and they have described more than 15:36 1,700 different species. Yes, nopales is one of those 15:43 species of this cactus. So you can actually find some of the 15:49 precooked nopales here in Australia we went to visit 15:54 the store and we found some here or you can go and find 15:58 your own. So Susan what are we going to be using 16:02 to make this recipe. Okay, so here we have our cut nopales, 16:07 these were as mentioned, these we already found in the store 16:11 so these are already cut, cooked and ready to go for our 16:15 recipe. We have some chopped tomatoes, we have onion, 16:19 we have olive oil that we're going to use to sauté our onion 16:23 and we have a little salt just to salt to taste 16:27 we have garlic and we have Oregano. 16:30 This is nopales, the Indians in Mexico have been eating 16:36 nopales for literally thousands of years, which means that 16:41 there are a hundred different ways of cooking this nopales... 16:45 This is just one of them, one of the multiple ways you can do it. 16:48 Now Elizabeth does it sound strange to you to eat cactus? 16:53 No! It doesn't sound strange to you. Do you like to eat cactus? 16:56 Yes! Yes, I like to eat it too. I must admit, the first time 17:00 that I tried it, I thought oh, it's ok, but now everybody 17:05 in our family loves nopales, and usually whenever we cook them 17:09 there's none left over. So we are going to just go ahead 17:13 and sauté the onion...and whenever I sauté onion, 17:18 I like just to add a pinch of salt, it helps bring out the 17:21 flavor and we will sauté that until it's clear. 17:26 And these nopales that people eat in Mexico at all times, 17:41 for breakfast, you can eat it for lunch, 17:43 you can eat it for tea, it's up to you. 17:46 The nice thing about nopales is that you can put different 17:51 flavors and it will capture those flavors. 17:54 This is actually very good to eat together with tofu 17:57 as a matter of fact. We eat it with tofu, we eat it with beans 18:01 with a variety of things and we eat it with tortilla's too, 18:05 don't we? Yes! In Mexico the tortilla is something that 18:10 people eat every single day. They say that the meal 18:14 is not complete unless there is some tortillas. 18:17 The Indians have this saying, that they used to call it 18:21 the three sisters, the three sisters were composed of 18:25 the pumpkins, the beans and the corn, so every meal 18:30 had to have some of that. 18:32 And we just added the garlic, yep...we just added the garlic. 18:39 Okay, we added the garlic, now we are going to add the oregano 18:43 and we are just going to stir that a little bit. 18:49 And then we're going to add the tomato. 18:53 You notice that all these ingredients are fresh, 18:59 that's the way that most house- holds use their ingredients. 19:06 And once the tomatoes start to give off their juice, 19:11 we are ready to add the nopales. 19:15 Elizabeth can you give me the nopales please? 19:17 Thank you so much. Once I get these in there, do you want to 19:23 help me stir. Yes. Yeah. Okay, thank you dear. 19:31 When your here, you can start to smell the nice flavor 19:40 of those nopales...and if you look, you can also see that 19:43 we have the colors...it actually looks like a Christmas dish 19:48 doesn't it? Yeah. Red, white and green. 19:51 Which is the colors of what? The flag of Mexico. 19:56 And there's a lot of Mexican cooking that has the very 20:00 patriotic, that have to colors of the Mexican flag. 20:02 This is something that you can eat by itself or you can put it 20:07 together with some rice, you can put it together with some 20:11 beans...It's a matter of you being creative on how you are 20:14 going to be presenting this. There's also...actually 20:17 we don't just eat it cooked like this, we can also use the 20:21 same ingredients the nopale is cooked, but we can use the 20:24 same ingredients, the tomato, the onion, the garlic, 20:28 and we can make a nopale salad and we would add 20:31 a little cilantro to that. Thank you Elizabeth. 20:35 You know I do a lot of research and plant based diets 20:41 are one of the best foods that you can eat, you can find 20:45 some of my research if you Google the words researchgate 20:50 and Francisco Ramirez. When you come to that page, 20:54 there's more than 80 studies in the literature, 20:58 they are all free, you can go on and access them and learn 21:02 more how to care better of your health. 21:06 Well Eddie, our nopales are done, there's only 21:08 one thing left to do. What's that Elizabeth? Taste it. 21:10 Yes, you're right. So these nopales are ready to cook, 21:15 you saw, it takes a few minutes and you have a nice 21:19 complete meal. You will see that when you eat these nopales 21:23 you will feel satisfied and this is the type of food 21:26 low glycemic index, which means that this food would last 21:31 for a long time inside of you without you being tempted 21:36 to be snacking and so forth. So very simple recipe, 21:40 please try it in your own home and enjoy this classic 21:44 Mexican food called nopales. 21:50 Here is the end result of the dishes that we have been 21:55 working on and beautiful, colorful, delicious. 22:00 As you can see we have the Pico de galic and then we have 22:04 the Chilaquiles and finally we have the Nopales. 22:07 If you notice, every single one of them is garnished with 22:11 avocado, you don't need to eat it with avocado but 22:13 usually a lot of the dishes in Mexico have avocado 22:17 since avocado originally came from Mexico to all the world 22:22 and you can use different verities. In this case we are 22:27 using some chips to accompany some of those dishes 22:30 or you can also use some tortillas, warm, nice warm 22:35 together with this as another way of eating this. 22:38 So let us see how these dishes came out. Go ahead Talitha, 22:44 let's see, try your Pico de galic, Umm, it's good. 22:50 Tastes nice and fresh? Um hum. Yes. 22:53 And what about your' s Rebekah? (Thumbs up) Is that good? 23:06 And what about your' s Elizabeth? Mmm. You like the nopales? 23:17 Um hum. Good. So as you can see, healthy food 23:21 available for everybody. |
Revised 2019-04-11