Participants:
Series Code: HL
Program Code: HL000027A
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00:08 Welcome to "Healthy Living!"
00:10 I'm your host Margot Marshall, 00:12 and our food demonstrator is Aileen Sforcina. 00:16 author of the "Rainbow Recipes Book." 00:18 We all like to enjoy our food, so healthy food is also 00:24 enjoyable and simple to prepare. 00:27 We're on to a winner! 00:28 For example, you may already know that kale is a powerful 00:33 immune booster, that it combats cancer and has the 00:37 beneficial effect on heart health, eye health and so on, 00:41 but many people don't eat it because they don't enjoy it. 00:45 Aileen's first recipe will demonstrate a simple way 00:49 to enjoy kale! 00:52 All thirteen of Aileen's recipes are demonstrated 00:55 using a Thermomix which is great news 00:57 for those who own one, as well as those who don't 01:01 because Aileen explains alternative preparation methods. 01:04 So Aileen, show us how we can enjoy kale! 01:09 Thank you Margot and now I'm going to show 01:12 you how to make green citrus zing. 01:13 It's amazingly delicious, at least I think so. 01:17 You just take some kale, the recipe says 6 leaves of kale, 01:21 but you all know that you only do as much as you want 01:24 in a recipe and leave out the things that 01:26 are not what you want to do. 01:28 A recipe is just a landscape and 01:31 it's up to you to fill in the detail. 01:33 I'm just going to tear up the leaves a little bit 01:37 and put it into the blender. 01:38 You'll need to have a blender for this recipe, 01:41 and the more high speed it is, the more efficient 01:44 that it will do the job, but if you don't mind 01:46 chunky leaves in your smoothies, that's all good, 01:49 you don't need to worry to do it too much. 01:52 I'm going to put in some parsley now; it's about a cup 01:55 of tightly packed parsley and we're going to put in 01:58 some ice just to help the greens blend away nice and smoothly. 02:04 And then, just going to put the lid on the blender 02:07 and turn it up to high and give it about 20 seconds or so. 02:11 So we just turn it on and just let it - 02:26 Okay, so you'll be able to see this in just a minute. 02:28 It's quite fine and by the time we put in our liquids 02:32 it will be beautiful and smooth. 02:34 So that's the juice of 2 oranges. 02:37 If you like a sweeter end product, you can put in 02:41 some banana, some mango, just strawberries 02:44 if you like strawberries. 02:46 Then we're going to put in the juice of one lime, 02:49 and a little bit of ginger and you can leave 02:51 it out if you like, but it's absolutely beautiful 02:55 with the ginger in it. 02:56 And then we'll just give that about a minute. 03:08 Now that should just be about enough, I think. 03:11 And then you'll see the result, it's just so beautiful. 03:15 It will make you feel like "The Incredible Hulk," 03:17 it's so delicious, it's high in nutrients, low in calories 03:21 and it's absolutely gorgeous! 03:24 And always remember to have a chew on it before you 03:27 swallow it because we should always be chewing our food 03:30 to get the saliva into it, but you've got it packed with 03:34 greens and nutrients and it's absolutely amazing! 03:36 And this recipe can be found on the 3ABN Australia website 03:41 or there are more healthy recipes in my recipe book. 03:44 Margot, now it's back to you. 03:47 How easy was that? 03:49 And so refreshing, well worth a try - well done Aileen! 03:57 Omega 3s are essential fatty acids which are good for 04:01 heart health, brain function and more. 04:04 And chia is an excellent source of omega 3. 04:09 So let's watch Aileen's simple and tasty 04:11 chia recipe demonstration. 04:14 Thank you Margot! And now I'm going to 04:16 share with you my recipe for raw chia porridge. 04:19 It is amazingly delicious and it's so good for you. 04:22 You just take a cup of chia - I don't know if you're familiar 04:26 with chia seeds but they come in two colors and they're 04:29 both about equally as nutritious - it just means 04:31 one had a blue flower and one had a white flower, 04:33 that's about it. 04:35 So there are two colors, the one I'm going to use today 04:37 is the black chia and it's just being mixed with water 04:41 to create a really thick gel. 04:43 Now to create the gel, I'll just give you a little idea 04:45 of how to use it. 04:47 It comes at a price - it's about $26 a kilo at the moment, 04:51 and you might think that's too expensive to use, 04:53 but it's actually used very little of it - it soaks up 04:57 9 times the water content of the chia. 05:00 So when you're making it, you just pour the water 05:03 in with the chia and then mix it with a fork. 05:07 You notice how it's sort of settling to the bottom, 05:09 if you allow it to settle to the bottom it will clump 05:12 and it will stay very solid at the bottom 05:15 with the water at the top and then it's very 05:18 hard to get it to mix up properly. 05:20 But while it's still like dry in the water, 05:22 just give it a whisk and it won't be very long 05:25 before it creates a suspension of its own 05:27 and then it's safe to leave it. 05:29 It will keep about 3 weeks in the fridge but generally 05:32 you'll use it the next day. 05:34 This one has been sitting overnight and you can see 05:37 it's quite a thick gel. 05:39 Now the quantities in this recipe are completely flexible, 05:42 so just like add more or less of anything that you like 05:47 or change the recipe around if you like. 05:49 Some people have come to me and asked permission 05:52 to take things out of my recipes or put them in and I just 05:55 tell them that a recipe is a landscape 05:57 and you fill in the detail since whatever you're prepared 06:00 to eat is what is good for you to make. 06:05 So that will be fine now I think - you can see it's 06:08 settling a little bit, so you just keep giving it 06:10 a little bit more of a stir. 06:12 But this recipe has 1/2 cup of activated almonds. 06:15 Now these are just raw almonds and you just 06:18 soak them for about 12 hours and that activates them. 06:22 Nuts and seeds comes with enzyme inhibitors - so that 06:25 just protects the seed from sprouting until the 06:29 conditions are favorable for the plant to take off. 06:31 But what we're going to do is get rid of those enzyme 06:34 inhibitors by soaking them and that then makes more 06:40 nutrients available to us. 06:41 And we're going to use a cup of chia gel, so we're going to 06:47 just put in 2 ripe bananas as well and a cup of chia gel. 06:51 It really doesn't matter how much, what order you put it in 06:55 as it all goes in at the same time. 06:57 So what we've got is half cup of activated almonds, 07:00 a cup of chia gel, 2 bananas and a couple of tablespoons 07:05 of coconut and a half cup of dates just to sweeten. 07:08 So we're just going to pop it all in with a couple of cups 07:11 of water and then just mix it up until it's a thick cream. 07:15 And then if you want it thicker just add in more gel. 07:18 So we're just going to roughly chop in the bananas 07:21 and there's 2 bananas here, and I don't know if you know 07:26 this - I only knew it just recently but when the bananas 07:28 get little brown flecks on the skin, 07:31 they're supposed to be at their peak nutritional level, 07:33 so that might be something to think about. 07:35 And then a couple of cups of water, and again, you 07:39 do need a blender to make this recipe. 07:41 So it doesn't matter what sort, 07:44 just give it a go in your blender and we're just 07:46 going to give that a whiz for a little while now. 08:02 Okay, that's probably enough and then we'll just take 08:07 a little look at it and you can thicken it up with a 08:10 bit more gel if you want to or I like to have a bit 08:13 of texture in mine so I'm just going to add in 08:15 some more chia gel just so that it's not all 08:19 smooth and creamy - I just want it to have 08:22 a little bit of texture in it. 08:24 So as I say, you don't really need to measure quantities. 08:27 Obviously, the more you put in, the more you going to get out, 08:30 so if you only want a small quantity, just use a small 08:34 quantity of ingredients. 08:35 This will keep for a couple of days in the fridge 08:37 with everything added in, all the chia gel will keep, 08:40 like I said, about 3 weeks. 08:42 And we'll just give it a little mix - just to mix it in. 08:48 And then if you can serve it any way you like. 08:51 You could pour that into a bowl and just put fruit on top 08:54 if you wanted to or you could make it a little bit fancier. 08:58 So we're just going to show you how it looks and that's 09:01 how it looks when it comes out or you can pour it into a 09:04 bowl - into a nice fancy glass which is what I'm going to 09:07 do here, and then you can add some fruit on top. 09:12 So what we have here is this just adds to the 09:14 nutritional value of your breakfast. 09:16 The chia is very long-lasting, it's very low GI, 09:21 it will keep you going for hours without having to have 09:25 anything else to eat. 09:27 If you know you're having a busy day and you've got 09:31 a lot of hours ahead of you before the next meal, 09:33 this is the right breakfast to have. 09:38 Just eat by colors, however many more colors you have, 09:41 the more nutrients you have. 09:44 So, there we go, the more antioxidants you get. 09:48 That's a very healthy breakfast. 09:51 And then we just throw a few blueberries on, 09:54 but chia has actually got more antioxidants 09:57 in it than blueberries - would you believe, so it's a 09:59 real super food. 10:01 People talk about super foods and they talk about 10:03 the new foods like chia and whatever, but it's the fruits 10:07 and veggies that are super foods as well - whatever has 10:10 the brilliant colors is so good for you. 10:12 So there we have a raw chia gel. 10:15 It's completely raw - we need to eat more raw foods 10:19 in our diet and so this is a great way 10:21 to get a few more raw nutrients. 10:23 So that recipe will be on the 3ABN Australia website, 10:27 and then there are more healthy recipes in my recipe book 10:30 if you're interested. 10:32 Now it's back to you, thank you Margot. 10:34 Thank you Aileen! 10:35 One reason a lot of people skip breakfast is time pressure. 10:40 So quick recipes that can even be made ahead of time 10:43 are a great solution! 10:47 I'm going to throw an oxymoron at you! 10:50 "Healthy pastry!" 10:53 Even though Aileen's pastry is high in fat, it's from nuts, 10:57 and regular nut consumption has been associated with a 11:00 reduced risk of major chronic diseases including heart 11:05 disease and diabetes. 11:07 You would expect though that the high fat content of nuts 11:11 would lead to weight gain, but studies continue to show 11:14 that is not the case. 11:16 Watch now as Aileen demonstrates her healthy pastry! 11:21 Thank you Margot! Now we're going to make 11:24 for you some macadamia nut pastry and then fill it 11:27 with a creamy corn filling. 11:30 So what we're going to do is grind the wheat. 11:32 Now you can use spelt if you like or you can buy it 11:35 already as flour. 11:37 The advantages of using wheat in the grain is that it's 11:41 freshly ground and hasn't oxidized. 11:44 If any of your flour tastes bitter, don't use it, 11:47 just throw it out because it means the oils have oxidized. 11:50 I'm just going to grind that for a minute. 12:08 Alright, now that should be beautifully ground 12:11 refined flour so that's 100% whole milled flour, 12:15 and you can do the same with spelt or any grain. 12:19 So if you're gluten-free, you could even try maybe some 12:23 buckwheat would work. 12:25 And so there's our 100% ground whole milled flour 12:30 and then the oats. 12:32 This is our 100% whole oats but they're rolled, 12:39 so they don't take quite so long to grind. 12:41 So we'll give them a quick little grind. 12:54 So that should be right. 12:55 If you want a chunky pastry, just leave them a little bit 12:58 chunky, you don't have to go to a very fine flour. 13:04 So there we have oats and the advantage of using oats 13:09 is that you get a softer dough out of it - if you would use 13:12 all wheat, it would be quite a hard dough. 13:15 Now instead of using butter, we're going to use 13:17 macadamia nuts - just a cup of macadamia nuts. 13:20 So what you've got is a cup of each macadamia nuts, 13:24 whole wheat flour, and the oat flour. 13:29 Now in about 8 seconds, you'll have macadamia nut butter, 13:33 so we're just going to turn that up to 9 for a quick - 13:44 So that's just about there and we'll just give you a 13:49 little look at that. 13:50 There we have it, it's quite fine but I want it 13:53 a little bit oilier than that, so I'll let it go 13:56 a little bit longer and I'll pop some salt in this time. 13:59 So if your salt is a bit coarse, then that's a good time 14:04 to put it in so it grinds up a little bit. 14:10 There we go and then what we're going to do is combine 14:13 it with the flour that we've just ground and that becomes 14:17 our pastry then mixed with a little bit of water. 14:20 So the recipe says half cup of water but just take it, 14:24 take it as it feels, you don't need to put all the water 14:28 in at once and you might need a little extra, it just depends, 14:32 so there we have macadamia nut butter! 14:37 So you can get your fingers into it in the old fashioned way 14:40 or we can just slice it in with a spatula if you don't 14:43 want to get your hands into it until it's sort of crumbly. 14:48 Or you can go like this, it's a bit faster and just 14:53 combine the nut butter with the flour. 14:56 It makes it a very nice pastry. 14:58 Again, I decided I needed to use the macadamia nuts 15:02 because they were free in my backyard and so that's 15:05 why I needed to use the macadamia nuts, 15:06 but you could use brazil nuts, that will work; 15:09 any nut that's oily, walnuts would do. 15:12 Almonds are a little bit dry as they're not 15:14 quite as successful but macadamia 15:18 nuts are really excellent. 15:20 And for the Australians that know about bunya nuts, 15:22 they're really good too, they're very high in oils 15:24 and they're very nutritious. 15:26 Okay, and we can just make a little well in the center, 15:30 get our water and just put a bit in to start with, 15:35 and mix it around, and you want it to be not too dry 15:40 because if it sits for a while, it will keep absorbing the 15:44 water and will be a bit too dry to handle. 15:47 So we just kind of mix it around, 15:50 and get most of the flour in and this mixture makes 15:56 excellent crackers too. 15:57 So you can just kind of cook them in your sandwich press, 16:01 it's a really good way to cook your crackers, 16:04 and it does it really well in there. 16:06 Just put a little bit of baker's paper down first 16:09 so that you're not dirtying up your press. 16:12 And I think maybe that will be enough - 16:21 Just about there I think. 16:24 And then you can roll it out between baking paper 16:27 if you'd like to or you can just put it on a bench with 16:31 flour but the way I like to do mine is 16:34 to put it into a tortilla press. 16:35 It just makes cooking just that little bit more like fun 16:40 instead of drudgery. 16:42 And so this is a tortilla press here - this is what I bought 16:47 to make tortillas but they weren't very successful 16:50 but it makes great pastry! 16:53 So you just open it up, I use a bit of baker's paper 16:56 to go on either side. 16:57 You take a piece of dough about so big, you roll it around 17:01 in your hands a bit, get it to a ball, put it down, 17:06 put the lid down, press the press down and then 17:11 you have a slice of pastry that you haven't put extra 17:15 flour with and then I just slip it off (whoops-a-daisy), 17:19 and if you make a mistake, you can start again, no hassle. 17:24 So we're going to have another go at this 17:26 because it didn't come off very well. 17:31 We'll just mix it a bit more. 17:44 There we go! 17:52 We'll pull it a bit differently this time. 17:55 We'll just tip it all into there like that. 18:06 There we go. 18:08 And you can bake these blind if you want to - that means 18:12 you just prick them and pop them in the oven, 18:15 and bake them without any filling in them or you 18:21 should let this stand a little while because it absorbs the 18:25 moisture a little bit and just pat around the sides 18:27 so that it comes up all the way to the sides, 18:30 otherwise it will affect the look of the casing 18:33 when it's finished. 18:36 So that's our macadamia nut pastry and it does taste 18:39 really nice and it's nutritious. 18:41 Macadamia nuts are very good for you and so 18:47 then you can get a little fork or a knife and just 18:50 put a few pricks in that so that it doesn't rise unevenly. 18:55 And that's the pastry! 18:57 And now for the filling, we'll just put in the 50 grams of 19:01 polenta which is yellow cornmeal, not the white 19:04 corn flour and 100 grams of raw cashew nuts, 19:10 1 medium brown onion that has been chopped into quarters, 19:16 a little bit of salt (Celtic salt) and then we're going to 19:20 put in 2 cups of water. 19:23 So just put that in and then we'll just 19:25 whiz it all up together and then cook it until it's thickened. 19:30 So we're just going to pop the lid on now. 19:33 Now you can do this in your saucepan but 19:36 I would whiz it first in my blender if I didn't have a 19:39 Thermomix, then pour it in the saucepan and stir it 19:42 the whole time that it's cooking and then put it back in your 19:46 blender to get super smooth but we can do it all in the 19:49 Thermomix if you have a Thermomix. 19:51 So it's all going in the Thermomix. 19:53 I'm going to now just whiz it up - 20:04 And while it's still stirring, I'm going to set the time 20:07 to about 10-15 minutes, probably 15 minutes, 20:12 and that's just to cook the corn flour and thicken 20:15 the whole mixture. 20:16 And I'm going to set it to 100 degrees. 20:20 So that will cook for about 15 minutes 20:23 at 100 degrees on speed 2. 20:26 And then while that is happening, once it's cooked 20:28 and it's hot, we don't cook the corn in there, 20:31 we just strip it off the cob. 20:33 So this is what 2 cobs of corn, 1 cob I've already 20:36 stripped, the other cob I'm going to strip off now 20:39 just to say that you can see how I do it and I do it into a 20:43 bowl because if you do it onto a flat surface, 20:45 you tend to have corn all over the kitchen, 20:48 and I don't like that, and so there we go. 20:53 That's half of it nearly done, so it doesn't take too 20:56 long to do it and then by the time that the corn mixture 21:00 is finished, cooked, you just stir this in. 21:04 This will then cook in the oven in the pastry shells, 21:08 so you don't need to cook the corn twice. 21:11 And if you pick a beautiful, young, sweet corn, 21:15 it's really delicious. 21:19 This one is all juicy, it's sending juice 21:21 all over the place. 21:23 So you just don't get the cob, you just get the corn off, 21:28 and there we go! As simple as that. 21:31 Much better than using canned products or if you can 21:34 read the labels and make sure there's no additives, 21:37 but you never sure if they're lining the cans with 21:40 BPA plastic, so it's always better to steer clear of 21:43 canned products and processed and packaged foods 21:46 if you possibly can. 21:47 And so there we go! 21:49 Now once the corn mixture is finished in the Thermomix, 21:53 we can mix the two together and pour it into our 21:56 little prepared pastry shells. 21:58 So that's going to take us about 13 minutes now. 22:04 Now our sauce is just about there so we can stop that 22:09 and have a look. 22:11 It sounds like it's thickened, I'll just give you a 22:14 little look - there it is bubbling in there, 22:16 but I want it a little bit smoother than that, 22:18 so I'm now just going to blend it. 22:20 Now if you had cooked that in your pot - stirring it all 22:23 the time so you didn't burn it, then you'd be at the 22:26 point where you pour it into your blender now to make 22:28 it super smooth. 22:29 We're just going to give that a bit of a blend - 22:46 Okay, so that's in your blender, you've just poured it 22:51 from the saucepan into your blender and blended it 22:53 for a bit longer to make it smooth. 22:56 Then you're going to add in the 2 cups of corn which is 23:01 approximately 2 cups of corn kernels. 23:06 And then we're just going to give that a bit of a mix, 23:08 just to get it into the hot liquid. 23:10 That will pretty much cook the corn but we're going to now 23:12 bake it in the flan. 23:15 This is an uncooked flan but you could cook them ahead 23:19 and freeze them - that works really well as well. 23:23 It's very convenient then to make it a very fast meal 23:26 if you want to do that. 23:28 Now we're just going to spoon it into the... and this will 23:31 thicken up in the oven as well and you can cut it 23:35 really easily. 23:37 So we'll pop that in there and then just to give it a look of 23:42 baked sun-dried tomato, we can put a slice of 23:45 tomato on top and embed it into the filling. 23:48 And that will then look like this when it's finished. 23:50 And I've got some here that's already finished, 23:54 serve with a salad and that's your end product. 23:58 Now this recipe can be found on the 3ABN Australia website 24:02 and there are more healthy recipes in my 24:05 recipe book, "Rainbow Recipes." 24:06 Now it's back to you Margot. 24:07 I have to tell you, I was amazed at the texture of 24:12 Aileen's pastry. 24:14 It was as good as pastry gets! |
Revised 2019-12-11