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Series Code: HL
Program Code: HL000029A
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00:08 Bile acids may increase cancer risk,
00:11 but there are various vegetables that combine with those 00:15 bile acids and removes them from the body. 00:19 And what's the number one bile-binding vegetable? 00:22 Beetroot! Even higher than kale! 00:27 And it's featured in Aileen's next recipe. 00:30 Thank you Margot and now we're going to make 00:33 beetroot and apple crunch. 00:34 This is a really lovely recipe. 00:37 One lady who obviously loved desserts is a very large lady, 00:41 and she sat there just savoring this recipe, 00:43 and said, "This tastes just like eating dessert." 00:46 So this is all that goes into it - a couple of beetroot, 00:49 2 medium beetroot - they're raw; 2 medium apples, 00:53 crisp apples - either Granny Smith or Pink Ladies are good; 00:59 half a red onion and if you like red onion, put in more; 01:03 the juice of a lemon and a little bit of salt and this 01:08 Celtic salt. 01:09 Okay, and we're just going to give that a little bit 01:13 of a chop just for a few seconds. 01:15 So if you haven't got a Thermomix, you can make 01:17 this is in your food processor, if you haven't got a food 01:20 processor, you can just as easily grate the ingredients 01:22 and mix in the lemon juice. 01:24 So it will just look a little bit different, 01:25 but it will taste just as good. 01:27 I'm going to chop this now, speed 5 for a few seconds. 01:36 And that might even be enough, I'll just take a little look. 01:38 You can process this as much as you want - it's a little bit 01:42 chunky, so we'll go just for a little bit longer. 01:45 This has got a beautiful, sweet, crunchy taste to it. 01:56 And I'll say that's pretty much it. 01:58 And there we have this lovely refreshing salad. 02:02 It's absolutely gorgeous to eat and it's really 02:07 nice with a citrus dressing which we'll make 02:10 to go with it in just a minute. 02:12 This is beautiful and colorful, put onto lettuce, 02:15 it's beautiful. 02:17 It's a great salad for Christmas if you want reds and greens 02:21 color theme and it's full of antioxidants because the redder 02:25 and darker a vegetable is, the better off 02:28 it is for antioxidants. 02:31 So this lady thought it tasted like dessert and if this 02:34 is what you're going to eat instead of dessert, 02:36 you will be very healthy. 02:38 So here we go and that's our salad. 02:43 Now we're going to make the dressing, so we'll just 02:46 put the salad to one side. 02:47 This is a citrus dressing, it's a very creamy dressing 02:51 and I'm being told it tastes very much like mayonnaise. 02:54 So let's hope that when you try it, 02:57 that you really like it as well. 02:59 So we're going to put in the juice of 2 oranges, 03:02 freshly squeezed and 1 cup of raw cashew nuts, 03:09 and 1 lemon, and we're going to put in a little bit of honey, 03:15 about a tablespoon of honey, if you can get raw, unprocessed 03:19 honey all the better - it's a bit of better honey. 03:25 And then we're going to put in just a little bit of salt 03:27 as well - it's Celtic salt again. 03:29 And all you do is just put that into your blender, 03:33 you do need a blender for this as a food processor 03:36 won't do such a fine job as the blender. 03:39 And we're going to give this 1 minute, okay, so we'll just 03:41 set the time for a minute. 03:46 It does need to be blended at high speed for a good minute 03:49 because you'll want it really, really smooth and creamy. 03:52 And then we're going to turn it on to high - which in 03:55 your blender - you know the speed. 03:57 This one is a speed is a speed 9. 04:07 Okay that should be it! 04:09 Have a look here, this is a lovely, creamy dressing, it will 04:13 thicken up in the fridge when you've let it go cold. 04:17 So this is quite runny at the moment but if you were 04:21 to put it into the fridge, it would thicken up really well. 04:24 You can cook it if you want to, that will thicken it up 04:28 some more but you will destroy a lot of the vitamin C content 04:33 by cooking it. 04:34 And then we'll just sprinkle a few chives on top, 04:38 and that is really delicious. 04:42 The recipe can be found on 3ABN Australia website, 04:46 and it is also in my recipe book. 04:49 Now back to you Margot! 04:51 It's been said, "We eat with our eyes," 04:54 and Aileen, that looked beautiful! 04:59 Fruits and vegetables are the most nutrient-dense foods 05:03 on the planet, and dark green leafy vegetables 05:07 lead the pack! 05:09 No big surprise that Aileen's next green recipe 05:12 has proven very popular - even with kids! 05:17 Thank you Margot! 05:19 And now I'm going to share with you a recipe 05:21 that I've invented to help people have more greens. 05:25 And we were just about to start a health seminar and I said 05:27 to my husband, I've just found the recipe I'm going to show 05:30 the people and he said, "You can't experiment on the people," 05:34 and I said, "No, I experimented on me and it works." 05:37 And you know, they all came in, they sat there very quietly 05:41 and they were like didn't know each other, no talking, 05:44 no interrelationships with anybody and then when I 05:48 showed them this and they had one spoonful, 05:50 it was like I injected them with talking medicine. 05:53 They were all talking to each other - it totally 05:55 dissolved the ice and they loved it! 05:57 And then in the evening session, a man came up to me 06:00 and he said, "I must taste that sorbet, I'm only here because 06:04 of the sorbet - my girlfriend rang me this afternoon 06:07 and said, "You've got to get down there 06:08 and taste that sorbet." 06:09 So I've called it, "Green Minty Dream," 06:11 and it's a hit with children too. 06:13 One little boy came back for 5 servings and his mother said, 06:16 "No, that's enough now, no more." 06:18 So if children like it, it's a real hit! 06:21 Now what we're going to put in is some mint leaves. 06:23 Now these mint leaves are beautiful and big. 06:25 I've never seen anything quite like it. 06:27 So I've put in extra - so we're going to have extra flavor, 06:30 but you put in however much that you like to eat. 06:33 The flavor is dependent on your taste entirely. 06:36 Now I'm using a Thermomix which is a blender for me today, 06:40 so put it into your blender or your food processor, 06:44 you do need one or the other to make this. 06:47 Then we're going to add in 06:48 around about 2 cups of baby spinach. 06:51 And I'm going to give that just a little bit of a whiz first 06:54 just to break the leaves down because I just want 06:56 that for color and flavor - I don't want 06:58 to find any bits in it. 06:59 So we're just going to give that a little bit of a whiz. 07:09 And then we can take the lid off when the machine 07:12 says so, and there we go. 07:14 You can see it sort of ground it all up - it will just 07:16 make it quicker to process the end product. 07:20 And then for your pineapple, this is fresh pineapple, 07:24 and if you can't get a hold of fresh pineapple, 07:27 you can use canned but just try and get the one that's 07:29 unsweetened because it is better for you. 07:32 I like to take the core out and the skin off, 07:34 and get the eyes out - so all you've left is with the fruit. 07:38 And then if you freeze it in a single layer like so in a bag, 07:43 it will fit nice and flat in your freezer, 07:45 but it's also easy to break up into pieces. 07:48 Now this is straight from the freezer, so it's pretty hard. 07:51 The Thermomix with cope with that, but if you've got a 07:55 conventional blender at home or food processor - just leave 07:59 it out of the freezer for a short time just to 08:02 soften it up a little bit. 08:03 I'm not quite sure if I'm going to use all this but 08:06 I've got it just in case and the idea is to about 08:09 3/4 fill up your jug with this. 08:12 There are measurements there in the recipe, 08:15 but they're only a guide - any recipe is only a guide. 08:19 Fiddle around to suit your own appliances at home. 08:23 The last thing you want is to have smoke 08:25 coming out the back of your equipment. 08:27 It usually means it has died and you need another one. 08:30 And one of my friends - his son said, "Oh I know what 08:34 makes these things work," he said, "It's smoke and when 08:37 the smoke comes out, it's stops working!" which is 08:40 pretty much how it works but it's not quite technically 08:43 sound, but anyway.. 08:45 We're just going to give this now about a minute 08:48 on high speed, I'm going to use the spatula just to assist 08:51 it to go down to blade level; you know your equipment, 08:54 you know how it works. 08:56 In my previous blenders before I totally killed them, 08:59 you do have to poke it down every so often 09:02 just to keep it moving. 09:03 And I'm just going to now turn it up to high. 09:23 So it's probably enough - let's have a little look at that. 09:27 It was very, very cold pineapple so it might have 09:29 to go just a little longer. 09:31 Yeah, I do need to go just a little longer. 09:36 So just scrape it all down and have another go with it. 09:40 It generally takes about a minute. 09:43 It's worthwhile doing it as cold as you can though. 09:46 It might take you a little bit longer but you do get 09:49 a nice creamy result at the other end. 10:13 And that's probably done it, let's have a little look. 10:15 All the time you're processing, it's actually getting softer 10:18 and melting a little bit as well, so you know, 10:22 it still needs a little bit longer than this, 10:25 but it's looking good down there and it's 10:29 really worth the effort. 10:31 Well if you should make sorbet any other way, it would 10:33 take you quite a long time. 10:35 You've got to partly freeze and unfreeze 10:37 and thaw and whatever. 10:41 Then we'll just give it just that slightly little bit longer. 10:59 Ah that's more like what I'm after - how good is that? 11:09 It's quite creamy and ice creamy and if we just take 11:13 a few scoops of that out, you can see what it looks like. 11:17 And you can make any ordinary food look quite special 11:21 by serving it up to look special and then people 11:25 would prefer to eat it that way because we eat with 11:29 our eyes first - so we can make ordinary food taste good. 11:34 This I would recommend your eating very little 11:37 spoonful's - don't take big spoonful's, 11:39 you'll get brain freeze and we should always warm our food 11:42 up in our mouths before. 11:45 Eating cold foods is probably not the ideal anyway, 11:47 but if you're going to go healthy and leave off 11:51 all the ice cream - your children are going to feel 11:53 really deprived, so you need to kind of find ways to make it. 12:00 They like to look normal, so you have to look normal 12:02 as well as be healthy, so just add a few blueberries 12:06 for color and a little bit of mint on top, 12:11 and there you go - they're like little marbles aren't they? 12:14 They run around. So there you go! 12:16 Now if you did different colored fruit, you would get 12:19 like a multilayered ice cream, it will look fantastic. 12:24 So that is the recipe for today. 12:27 You can find it on the 3ABN Australia website 12:30 or you can go and have a look in my recipe book. 12:32 There's a lot more sorbets in there. 12:34 Thank you Margot, over to you. 12:36 The ultimate test for any recipe would have to 12:40 be passing the taste test of children and Aileen, you did it! 12:48 Recently the United Nations declared an international 12:52 year of pulses - that's another name for beans or legumes. 12:57 Their goal is to position pulses as a prime resource of protein 13:01 and other important nutrients. 13:03 Aileen's next recipe shows us an appetizing way 13:07 to enjoy pulses. 13:09 Thank you Margot! 13:10 I'm going to make for you now some walnut 13:13 and zucchini burgers with lentils in them. 13:16 And so what we're going to do is first of all - put in some 13:20 ground chickpea flour or besan flour - so there's 13:23 about 20 grams of that there. 13:25 Don't be tempted to put too much in because the mixture 13:28 will be quite soft but if you put in too much, 13:31 it will be very dry at the end and then there's 13:33 a cup of rolled oats. 13:35 Now for the gluten-free people who may be watching, 13:39 try using half a cup of buckwheat - not a whole cup, 13:43 and then just grind that flour. 13:46 So what we're going to do is now put in some salt, 13:49 so that's about a teaspoon of Celtic salt and a couple of 13:55 zucchinis - they don't have to be chopped really finely. 13:58 You can just roughly chop them and pop them 14:01 in your food processor. 14:04 You could make this recipe without even 14:06 any electrical appliances - if you grated your zucchini, 14:10 crushed your walnuts with a fork, chopped your onion 14:15 and tomato up really small, it would work. 14:18 It would look different but it would still work. 14:20 This is a cup of walnuts and then we've got a cup of 14:26 cooked lentils - so there's about a quarter of a cup 14:28 of dry lentils cooked in water and then drained 14:32 and that's about a cup. 14:34 And then we're going to put in an onion that's just been peeled 14:38 and just roughly chopped but if you're doing it 14:40 by hand - grate your onion so it's nice and fine. 14:43 And then your tomato - just one tomato, this is quite a 14:48 soft mixture but it firms up when it's cooked. 14:52 Then we just put the lid on and just give it 14:56 a few minutes just to mix and you give it as long as 15:01 the texture that you want to eat. 15:04 It's no good making food that looks like the recipe 15:07 if you don't like it - so we just give it a bit of a mix. 15:18 And you could add mixed herbs if you wanted to as well. 15:22 Like this is just the base, there's a little bit there 15:26 that's not quite chopped so we just give it 15:28 a little bit longer. 15:36 And that should do it. 15:37 So I'll give you a little look at it now. 15:43 And that's quite a nice consistency for a burger 15:47 as far as I'm concerned but, you know, if you want it chunkier 15:50 just don't process it quite as much. 15:53 And then we're just going to tip it out into a bowl 15:55 and then form it into burgers. 16:07 Don't be tempted to put in more besan flour or chickpea flour 16:11 to make it firmer than that because it will be too dry 16:14 in the end if you do. 16:15 It's very deceiving - even when they're half-cooked 16:19 they look soft but when they've gone cold, they get quite firm. 16:23 So that can sit for a little while and I'll come back and 16:29 finish that off in a minute. 16:31 I'm just going to flush out the bowl to do the chutney, 16:34 so I'm just going to put in a little bit of water 16:36 just to rinse it out so it's clean for the chutney. 16:54 And eventually the lid comes off - okay. 16:58 So I'll just get rid of this water and then 17:02 we can get on with the chutney. 17:10 Okay, so now for the chutney, I was doing a cooking class 17:16 with some ladies and two of them came up to me and said, 17:19 "Aileen, can we have a chutney recipe next week?" 17:22 And I said, "OH for SURE, we'll do that!" 17:25 And then I went home and thought what 17:26 do you put in chutney, so I goggled it. 17:28 Google is a great friend to have. 17:31 And I goggled it and it had a lot of sugar in it, 17:34 so I thought, "I'll put a lot of dates in it." 17:36 I kind of mimicked the ingredients a little bit 17:39 and I came up with a recipe that was quite nice. 17:42 So I think most people like it, so I hope you enjoy it too. 17:47 So we're going to put in a medium onion, finely sliced 17:52 and diced if you're doing it by hand; if you're doing it 17:55 in a Thermomix, just put it in and then 17:59 we're going to put in the ginger and a couple of tomatoes. 18:05 If you want it more tomatoey, put in more tomatoes. 18:09 If it's a little bit sloppy at the other end, 18:11 just add some more dates - that thickens it up. 18:16 We're going to put in the dates now. 18:19 So you can fry your onion in a little bit of water 18:22 if you want to but I don't think that really changes 18:24 the end result very much and there's some salt. 18:28 And at the very end, we'll whiz in some lemon juice. 18:32 The lemon juice gives it the tang as if it's got 18:34 vinegar in it; the dates make it taste sweet and the 18:37 ginger just gives it that zing that I think chutney 18:41 should have but I'm not the expert on chutney - but I 18:43 think it tastes very good. 18:45 I'm just going to whiz this up now for a little while 18:47 just to get it combined. 18:53 And I'll cook it for a little while. 18:54 So you could put it all in your saucepan and then 18:57 put it in your blender and then cook it. 18:59 So I'm just going to give it like a couple of minutes, 19:03 maybe 3 minutes or 4, maybe 4 and put it on 19:07 to about 100 degrees. 19:09 So you'd put it on your stove and then just cook it 19:13 but stir it all the time. 19:14 The beauty of the Thermomix is I don't have to stir it. 19:17 So I'm just going to let that cook while I fashion the 19:20 patties for you so you can see the patties - how I do them. 19:24 There's a little bit of a trick to patties that I'd like 19:27 to share with you because it makes it so much easier 19:30 especially - I'll just get rid of a few of these dishes. 19:39 If you're going to handle patties, it's messy - so I just 19:42 put it into a measuring cup, now that's a 1/4 cup. 19:45 That will make a little patty. 19:48 If you want it a bit bigger, use a 1/3 cup. 19:53 And it comes out with a bit of a push. 19:56 You can wet the cup if you like and that will 19:59 make it like a little bit easier for it to come out. 20:03 That's a half a cup and the ones I've made for you already 20:07 have got 1/2 cup quantities, so you'll be able to see 20:10 how they cook and then if you want a man-size quarter pounder, 20:14 you use a cup and that makes a very big patty, 20:19 but that's great for a burger in a barbeque. 20:21 Once they cook, they're quite firm, so you can carry 20:24 them around with you. 20:25 Now I'll just get the ones out that I've cooked for you 20:28 so you can see how I turn them. 20:33 I'll just go to the oven to get them out. 20:46 Now these have been cooked on both sides in the oven 20:49 so they're ready to serve, but just imagine 20:52 that they've only been cooked on one side and it's time 20:54 to turn them over and the mixture is quite soft 20:57 so it's going to break up. 20:58 So just put another piece of baking paper on top 21:02 and then another tray and pretend you're flipping 21:05 a dehydrated tray and do it over a clean bench 21:09 because if you drop them, then you can salvage them 21:11 and just flip it - then you've flipped the entire batch 21:16 of patties and it's so much quicker that way. 21:19 And then you can serve these on a platter with salad 21:24 if you like and I'll cut into one just so you can see 21:27 what they're like on the inside. 21:29 So we'll just flip them over a little bit and we'll 21:33 open one up so you can see. 21:37 So you can see that they're quite firm and you can just 21:41 make little stacks with them if you like, 21:43 and then when the chutney is done, we can 21:45 put some chutney over top. 21:47 And they're really quite tasty and they look normal as well. 21:53 It's important if you've got children and you decide 21:55 to eat differently - to make it look like they're normal 21:58 and eating the same as other people because children 22:01 want to be the same as others. 22:03 For my son, I made some little cookies once and I sent 22:07 them to school and he came home and he said, 22:09 "Mom, can you make some more of those?" and I said, 22:12 "Sure Matt, but I didn't think you particularly liked them," 22:15 and he said, "I don't mom, but they look normal," so that's 22:18 when I realized that if you're going to make food healthy, 22:22 it's got to look as wicked as the bad stuff, so that 22:25 everyone is interested in eating it. 22:27 So I'll just put these to one side and the chutney 22:32 should just about be done now. 22:35 It's cooking nicely so we'll just poke it down 22:40 from the sides and give it a whiz and this is when I 22:45 add the lemon juice. 22:46 If you cook citrus, you will destroy the vitamin C content, 22:50 and being hot will still destroy some of it but not as much. 22:54 So we'll just give that a little 22:56 whiz to make it all nice and smooth. 23:09 And you can have it as chunky as you like - if you like it 23:12 chunky salsa-type, chutney will go for the chunky. 23:18 So this is like an intermediate - not too 23:22 chunky, not too smooth. 23:23 Just pop it over the burgers and there you have it. 23:29 It looks almost normal, doesn't it? 23:31 And it does taste delicious, I hope you enjoy. 23:34 Now this recipe is going to be on the 3ABN Australia website. 23:40 By the time you get to look for it, it will be there 23:42 and there are more healthy recipes in my recipe book. 23:46 So now it's back to you, thank you Margot. 23:48 Fire up the barbe, I can't wait for those! 23:52 Did you know there are more than 300 varieties 23:56 of pulses or beans? 23:58 And each variety has its own unique nutrition profile. 24:03 So experiment like Aileen with as many different 24:06 ones as you can. |
Revised 2020-01-16