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Series Code: HL
Program Code: HL000028A
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00:09 Whole grains are packed with nutrients and a diet
00:13 rich in whole grains has been shown to reduce the risk 00:16 of heart disease, type 2 diabetes, obesity and some 00:20 forms of cancer - so with that in mind Aileen, 00:23 what have you got for us today? 00:25 Thank you Margot! 00:27 And now I'm going to show you 00:28 how to make crunchy granola clusters. 00:30 They are a really delicious way to eat a breakfast cereal. 00:34 What we're going to do is use a cup of activated almonds. 00:37 The almonds, to activate them, you just soak them for 12 hours, 00:42 and that gets rid of the enzyme inhibitors in the almonds. 00:47 Then we've got 2 cups of rolled oats. 00:49 This is almost a raw recipe, except for the oats. 00:52 Then we have a cup of desiccated coconut. 00:56 You can use the other sort if you want to, 00:58 it doesn't matter really at all, and if you don't like 01:00 coconut, you can leave it out completely. 01:03 Then we have a cup of dates. 01:06 They're pitted dates - just make sure that you run a knife 01:09 through them a little bit just to make sure 01:10 there's no pits in them as that 01:13 doesn't make for very nice eating. 01:15 Then we have 4 apples - these are green apples 01:18 that have been peeled and quartered and you put that all 01:21 in your food processor or your blender and you just 01:25 process it until it's of the consistency 01:28 that you want to eat it, so there's 01:30 no right or wrong way with this. 01:32 I'm just going to use the spatula just to keep 01:34 things moving in the Thermomix and give it a few seconds. 01:48 Now this is a recipe that's really packed with flavor 01:52 because you've got no water in it - all the flavor 01:55 is coming from the apples and the dates, 01:57 the coconut and the nuts. 01:59 Now the almonds are considered to be the king of nuts 02:02 because they're alkaline forming and they're excellent for you, 02:06 but good food is not good for everybody. 02:08 Not all good food is good for all people, I should say. 02:11 And so sometimes people can't tolerate certain things, 02:13 so you just leave out what you can't tolerate, 02:16 and put in what you can tolerate. 02:17 Now you can substitute the almonds for sunflower seeds 02:21 if you would like to and then to make the clusters, 02:25 you just tip it out onto a tray, I like to do mine in the 02:30 dehydrator because you can walk away from it and 02:32 leave it there for hours and you can't burn it. 02:35 If you do it in the oven, just watch that you don't burn it 02:38 because it does have coconut in it and that will catch easily. 02:42 Now there's more than one way to make this recipe. 02:45 I'll just put it all out on the tray so you can see it, 02:48 and if you left it like that and just sort of broke it up 02:51 a little bit with a fork as it was drying out, you would 02:55 end up with clusters. 02:56 But if you want to make it into like a biscuit, just take an 03:00 egg ring, pack it into the egg ring and squash it down, 03:06 and then you lift up the egg ring and you've got like 03:08 a round muesli bar or you can squash it into the tray 03:13 and that's a great way to send it to school with children 03:16 in their lunchbox if you want to do that, 03:19 or you can just sort of dehydrate it like this. 03:22 Now, you can eat this with soymilk, nut milk, 03:25 any sort of milk of your choice or you can turn it into 03:30 a fruit platter and have it dry and I have got 03:33 some here made for you now. 03:34 And so that is an excellent way to eat this actually because 03:37 you're getting your saliva into the grains and you're not 03:40 diluting it down with milk, so you can actually 03:44 digest it better this way. 03:45 So that's a really nutritious way to have a breakfast, 03:49 and, yeah, I hope you enjoy. 03:52 Now this recipe can be found on the 3ABN Australian website 03:56 or it's also in my recipe book if you're interested. 04:00 And thank you Margot, it's back to you. 04:03 OH WOW! That looks delicious! 04:06 The people who don't even have time to eat 04:09 breakfast at home, fruit plus crunchy granola bars 04:13 can be eaten on the go and they're so, so healthy! 04:20 I don't know of any food more versatile than tofu. 04:24 It's made from the soybean and comes in many textures. 04:28 It has virtually no flavor, so it can be used in 04:32 a variety of ways - even desserts! 04:35 Let's see what Aileen has for us next! 04:38 Thank you Margot! 04:40 And now I'll show you how to make scrambled tofu. 04:43 It's a very simple little recipe but it's really nice. 04:46 There's just a couple of tablespoons of water 04:48 and about a teaspoon of turmeric. 04:50 You're using the turmeric just to add color, so it doesn't 04:54 matter if you're a little under or over. 04:56 You would just use it to get the yellow 04:59 color like you would in scrambled eggs. 05:01 Then we're going to add in an onion, so a large peeled 05:04 onion that's been cut up into quarters. 05:06 Now without a Thermomix, you would just put this 05:09 all into a pan - you'd finally chop the onion 05:11 and finally chop the garlic and put it into a pan 05:13 with a little bit of oil just to get it to fry a little bit. 05:17 Then we're just going to give that a bit of a chop 05:19 and a little bit of a sauté for about 2 minutes, 05:22 so we're just going to turn it on - 05:29 And I'll just give you a little look at that and you can 05:31 see how it's chopped. 05:33 Now this is going to be chopped a little bit more, 05:36 so we'll let that sauté for a couple of minutes. 05:59 Now if you're home with the saucepan, you would just 06:02 watch this all the time while you were frying 06:04 so that you didn't like burn the onion 06:08 just until the onion has softened and then you're 06:11 going to put in the tomato and continue to cook it. 06:16 It is cooked food and tofu is a processed food 06:20 so this is something you would have as a treat, 06:22 but it's great with toast for breakfast or you can 06:26 hollow out tomatoes and fill up the tomatoes 06:29 and stuff them and bake them or we just pile 06:33 this on a bed of greens sometimes and so you're 06:35 getting your fresh greens at the same time. 06:38 So we just let that go for about 2 minutes and then 06:41 when that's done, you can see the steam is coming out now. 06:45 I'll just give it a bit more of a chop while it's steaming - 06:56 So that's a little bit finer. 06:58 So what you're basically doing is putting the flavor into the 07:01 tofu and the color so that it looks like scrambled eggs, 07:04 and sometimes people don't even know they're eating tofu, 07:08 it's so similar. 07:10 Tofu is a great source of calcium, it's also a way of 07:13 getting legumes into you that don't look like beans. 07:16 It's just really nutritious but because it's a processed 07:20 food, you would use this quite sparingly. 07:23 Now there's not much time left for that to cook, 07:26 so you just can add in the tomatoes 07:29 while it's going - just to keep it going. 07:32 So we're just going to put in the tomatoes now, 07:34 and I'll increase the time a little bit longer, 07:38 another couple of minutes just to get the tomatoes 07:41 nice and soft. 07:44 And the tofu is already cooked, so all you're going to 07:47 be doing is just making it a little bit hotter. 07:56 So that's a little bit of garlic powder and onion powder, 07:59 a little bit of salt 08:04 just to add flavor into it because there's no flavor 08:08 in tofu and we might as well put the spring onions in as well. 08:14 There's no real order to this, you just pop it in as you go. 08:19 You just put a few in just to get it in there 08:22 and put the rest in later. 08:37 So that's just adding a bit of moisture too because 08:39 tofu is quite dry and you just want to kind of 08:43 make it a little bit more moist. 08:45 I might pop in the tofu now, when you're cooking in a 08:49 pan, you just give this a bit of a mash before you 08:51 put it into the pan - this will break up as it goes around. 08:56 So it's a very, very simple little dish to make. 09:09 So when I cook, everything is going to be quick 09:13 and simple and clean, and nutritious and delicious. 09:19 So if it doesn't fit that bill, there's not much point in trying 09:22 as far as I'm concerned. 09:27 There's not much point in eating something if it's not 09:29 good for you - I can't see the point of eating it 09:32 if you don't like it. 09:42 And I'll just pop the rest of the spring onions in, 09:45 that just gives it color and gives a little bit 09:47 more flavor as well. 09:54 I reckon that might do it. 09:56 And then when I'm cooking something - like if I make 10:01 anything at all that should be served with rice, 10:03 I very often just serve it with greens instead of rice 10:07 so you're getting your greens. 10:09 And here we have our tofu. 10:17 And that tastes really lovely, and the greens soften up 10:21 as you're eating it. 10:23 You can just sprinkle a few more chives and spring onions 10:26 on top just for color and that is a really delicious breakfast. 10:31 I hope you enjoy! 10:32 And this recipe will be on the 3ABN Australia website. 10:37 And there are more healthy recipes in my recipe book, 10:40 and now it's back to Margot. Thank you! 10:43 Thank you Aileen. 10:45 Variety is the spice of life and you now have three 10:48 different ways to make the most important meal of the 10:51 day the most important meal of the day. 10:56 There's a popular saying that there's a pot of gold 10:59 at the end of the rainbow. 11:01 By including all the colors of the rainbow in your diet, 11:05 you will benefit from the full range of color-coded nutrients. 11:10 Aileen, show us a rainbow! 11:13 Thank you Margot and now I'm going to show you 11:16 how to make some edible salad bowls. 11:18 This is one of my favorite recipes because it's so easy, 11:21 and I only like to do easy. 11:24 This is some premade flatbread, you can buy purchased 11:27 flatbread or you can make it yourself. 11:29 If you make it yourself while it's still warm, 11:32 then you can bypass this step I'm going to show you. 11:35 But it's fairly flexible, but it needs to be very flexible, 11:37 so I'm just going to heat it in our heated sandwich press 11:42 just until it becomes a little bit more pliable. 11:45 Now, you don't want to leave it there too long, 11:47 it will go really crisp and crunchy - you just want to 11:50 make it just a little bit softer. 11:52 Now you can store these in the freezer if you like, 11:55 and bring it out frozen and put it in the sandwich press, 11:58 but you don't need to have a sandwich press either. 12:00 You can have a little dry pan, just don't use any oil, 12:03 you don't need the oil or butter or any sort of fat. 12:07 And then when it's heated through, it's fairly pliable 12:10 and it will fit into a tortilla shell pan. 12:13 Now this pan I bought off the internet through Amazon.com, 12:17 but there are shops that do stock them if you look around. 12:21 This is the large one, so it takes a very large 12:25 piece of flatbread but if you had a smaller piece 12:29 of flatbread, you could still use it - it just wouldn't 12:31 come up so high at the sides. 12:33 And then once it's taken on the shape of the bowl, 12:36 then you can pop it into a dehydrator which I prefer 12:39 because I'm great at walking away from things 12:41 and burning things. 12:43 So if you just pop it into the Owen oven on a low heat 12:47 until it becomes quite dry and crisp and I have one here 12:50 that I've already prepared, so we can just put that aside. 12:54 This recipe is coming in three stages - that's the first 12:57 stage where you prepare your tortilla pan and this is the 13:02 shell that it makes and then we'll just pop aside, 13:07 and pop it into the oven and then we're going to decorate 13:11 the salad and this always is really popular - your 13:14 guests will love this! 13:16 They'll think you've gone to a lot of trouble, 13:18 and it's always nice to be able to make people feel special, 13:21 but you don't want to be exhausted in the process, 13:24 so do it as quickly and easily as you can. 13:27 Now the recipe says 2 lettuce leaves and that's great 13:30 if they're big enough but these are a bit small - so the idea 13:33 is just to line the shell until it covers the edges. 13:40 So this is just a frilly lettuce, you could use just any 13:44 lettuce as long as it kind of comes up the sides. 13:47 And well if you prefer it, all down at the bottom, 13:50 it's just however much you like to use it. 13:52 And then once you've done that, that becomes the 13:56 edge of your basket and this is edible then, 14:00 so everything is edible. 14:01 And then, I don't know if you've ever had a gift basket 14:05 given to you but under the fruit there's all this 14:07 shredded paper and it just raises the level of the fruit 14:10 so they don't have to put so much in it. 14:12 So we're going to create that effect with some spinach leaves 14:15 just so that we can bump up our salad vegetables 14:18 a bit and it also gives us some more greens and the more 14:22 greens we eat, the better we are. 14:24 I tell people at the seminars we run which we call, 14:27 "Jump into Health," hence the little frog on my apron, 14:29 that, you know, if you get nothing - I tell them this 14:32 on the first day because they might not come back again, 14:35 and they need to get some information to use, 14:38 and they always do come back but I always tell them, 14:40 "Eat more greens and drink more water." 14:42 If you're not going to get anything out of these seminars, 14:44 "eat more greens and drink more water," 14:46 and that's the best advice I could give anyone to 14:51 improve their health. 14:52 Now we're going to now put in some tomato. 14:55 Now the recipe says, add half a tomato cut into wedges. 14:59 I'm just going to cut up some little baby tomatoes, 15:02 you can use whatever tomato you like. 15:04 You can have slices of tomato if you like and we're just 15:08 going to make that look quite pretty. 15:10 So we're just going to arrange the salad in little sections 15:14 around the bowl just to make it look pretty and you can 15:17 come back to it and put a bit more in. 15:19 And then we're going to put in some black-pitted olives, 15:21 what you're aiming for is an edible salad bowl - so you're 15:25 not necessarily mixing up your fruits and veggies which is 15:27 the best way to go. 15:29 And this is savory fruit by the way - we might think 15:33 of all these as vegetables but they're actually fruits. 15:37 And we're going to put in some slices of cucumber. 15:41 Now you can put in anything you like - this is just 15:44 what I'm doing today, so we're just going to 15:46 slice up some cucumber and put that in. 15:53 And then what I have here are three-colored capsicums, 15:57 red, green - well I said that the wrong way around because 16:01 that one is the red one and that one is the green one, 16:03 this is the orange one. 16:04 So we're just going to cut them, like just cut a cheek off them 16:08 and slice a little bit up so you can pop that into your 16:12 bowl as well. 16:14 And all this is going to become part of a dipping basket 16:18 where you can dip into a dip in the middle. 16:20 So we just arrange it like so and some of this one, 16:28 and if you don't like any of these things just leave them 16:31 out and put something else in. 16:34 Get rid of the little bit of fleshy stuff inside, 16:36 it sometimes doesn't taste so good and a bit of green, 16:40 and then we have a bit of red coming up. 16:50 There we go and then we're going to pop in 16:52 a little bit of avocado and this is a surprise package because 16:56 you never quite know what's in the middle of an avocado, 16:58 but I hope this one is a nice one. 17:02 Ah perfect! Whoever did the shopping did a very good job! 17:08 And then you just get a spoon and just - you've sliced it 17:12 into the skin and then you get a spoon and you get these 17:15 slices come out for you. 17:20 And just arrange that like in slices - if you prefer to have 17:23 it chopped - well that's all good too. 17:26 You just chop it, if you prefer to have it mashed and as 17:29 a dip on top, put a dip on top made of avocado. 17:34 There are no hard and fast rules, it's whatever 17:36 you like to eat but the more raw fruits and veggies 17:39 you get - the better off you are. 17:41 And now I'm going to make the humus for you to go on top. 17:47 Okay, and now we're going to get on to the humus. 17:50 I've just brought a Thermomix in to replace the sandwich press 17:54 and the Thermomix is basically, if you're not familiar with it, 17:58 it's a high speed blender and it also cooks 18:02 and it steams as well. 18:03 So it just saves me carrying around a lot of equipment 18:06 when I do my demonstrations and it's very convenient to use. 18:10 But you don't probably have a Thermomix in your kitchen, 18:15 so the best idea is to use a blender or a saucepan. 18:21 When you're cooking your chickpeas cook them in your 18:24 saucepan first - they need to be cooked and so we're just 18:27 going to pop these cooked chickpeas into this. 18:30 There are 2 cups of chickpeas, pop them into the Thermomix. 18:34 Now that would go into a blender. 18:36 Now if you didn't have a blender either, you could mash 18:39 them up - it would be a different consistency, 18:42 and it would be a different look but the taste 18:44 would be much the same. 18:46 And we're going to put in 2 cloves of garlic. 18:49 Now they're quite large but I find the larger they are, 18:52 they're not so strong - so we'll go for 2. 18:54 And we're going to put in some lemon juice and some tahini. 19:00 So here we have the tahini, which this is of the hulled one 19:05 which is a lighter color and you can buy unhulled as well 19:08 which is darker - it's up to you what you want to use, 19:12 and we're going to put in 4 tablespoons of this. 19:15 So if you were using less beans, use less of everything 19:19 and just have everything. 19:21 So we're going to put in another couple of these - 19:31 be good and, oh dear, it is a bit messy sometimes, isn't it? 19:36 Do you get into a mess in your kitchen too? 19:39 And some lemon juice and then we'll adjust the consistency. 19:42 We'll put some salt in as well, this is Celtic salt, 19:45 and we'll adjust the consistency with water 19:49 to suit at the end. 19:52 So now we're just going to turn it on. 19:54 So I'm going to use the spatula just to keep it 19:57 down and moving around the blade. 20:14 Let's have a little look and see what that looks like. 20:18 It's a little bit lumpy and bumpy and quite stiff, 20:20 so we want it to be sort of a dipping consistency 20:24 for this recipe but again, you have it how you like to eat it. 20:28 You don't have to have it the way I tell you, 20:30 just however you prefer. 20:32 We'll just add in a little bit of water, 20:40 and have another little turn. 20:54 Now some people like their humus chunky and some like 20:58 it quite smooth, so again, just do it however you want to do it. 21:03 Now this is going to be the plain humus - we're going to 21:08 make it look like three different dips. 21:10 You could do the same with a cashew-based dip, 21:13 just get different colors by putting different 21:16 ingredients in together. 21:18 So that's going to be the plain one. 21:19 We're going to have some with little specks of green in it 21:23 just for appearance - you don't need to do this 21:27 if you don't want to have anything different. 21:30 And then for color in the rest of it, I'm going to put in 21:33 some beetroot just so it's a nice red dip. 21:37 Now if you had a cashew-based dip, you could have white 21:40 and red with capsicum and dark red with the beetroot. 21:45 Just play around with the vegetables and you get 21:47 different looks. 21:59 So it's nice and pink in there. 22:01 Now if you don't have any appliances to do this with, 22:05 just grate up your beetroot and you'll get like strings 22:09 of color through your humus and so that's 22:12 another way to do it - you don't have to have 22:15 equipment to eat healthfully. 22:19 But here we have some red humus. 22:23 So it all tastes pretty much like humus - you don't really 22:28 get much different flavor but you do get different colors. 22:31 And so now we'll just do the fun part and decorate it. 22:36 So we'll just mix that around a little bit 22:38 more to get the color through. 22:40 If you take a little bit more time over it, 22:43 you would get it a little bit more consistent, 22:46 and then put little different dobs of it onto your salad. 22:52 This one we're going to turn a bit green with some parsley. 22:57 So we're just going to mix some parsley through it - just to 23:00 make it speckly. 23:03 If you don't like parsley, you can put in chives, 23:06 you could put in spring onions, you could even 23:11 whiz a bit of green baby spinach into it. 23:13 Baby spinach is always green come to think of it. 23:16 But yeah, just mixing something that's going to make it 23:19 green - so this has just got a few specks in it. 23:22 And then we'll just go for the plain one, 23:25 and pop that on as well. 23:28 And then if your salad looks a little bit like it needs a 23:31 boost, you can put a few more veggies on there 23:34 just to bump it up a bit. 23:38 So put a little more cucumber in there and a little bit more 23:42 of everything really - let's get this one out as well. 23:47 And there you have your salad bowl! 23:51 Put a few more olives - so you've got a lot of different 23:54 colors in there and basically you've got a lot of fruits, 23:58 and all savory fruits, and then we're going to 24:00 sprinkle the top with a few chives just to 24:02 make it look a bit more interesting. 24:04 And then when people sit down to that and a hearty 24:07 bowl of soup, it's a wonderful healthy meal for them. 24:10 And that recipe is going to be on the 3ABN Australian website. 24:16 If you'd like to take a look there, there are more 24:18 healthy recipes in my recipe book. 24:21 And now it's back to you, thank you Margot. 24:24 I've heard of Greeks smashing their crockery after a meal. 24:28 In fact, I even did it at a Greek wedding! 24:30 But eating the bowl sounds like even more fun! |
Revised 2019-12-17