- 4 months ago
Jamie Eat Yourself Healthy Season 1 Episode 5
Category
😹
FunTranscript
00:00I truly believe that our health is the most important thing that we possess.
00:05And I've been cooking now for 40 years, and of that 40 years, the last 10 I've been studying nutrition, and it's been a revelation.
00:14The ability to not just cook something delicious, but also do yourself such a lot of good is incredible.
00:21The idea that food can really help you is an amazing thing.
00:25In a world full of noise, there's so much conflicting information out there.
00:32So let me try and give you some clarity, and let me give you some incredible recipes that are simple, they're colourful, joyful, and abundant.
00:40And what I love about good nutrition is it isn't about what you can't have, it's about what you can have.
00:45The body is amazing, you've just got to give it more of the good stuff.
00:55Loads of people love a bit of whitefish, normally in the form of fish and chips or fish fingers, which we love.
01:05But I wanted to inspire you with a really delicious recipe, which was a little bit fancy, super easy, and packed full of the good stuff.
01:13This dish has got five different sources of vitamin C that's really going to help your immune system keep you as healthy as possible.
01:21Whitefish is a great source of loads of vitamins and minerals, and so many of us aren't eating enough of it.
01:32Myfish parcels and tomato orzo supercharges cod with vitamin C from sweet courgettes, tomatoes, peppers, chilli, and lemon.
01:41Not just great for your immune system, but your nervous system too.
01:44This delicious pasta dish is a super healthy combo that feels a little bit special.
01:54I really love cooking this dish.
01:56It feels a bit fancy, but it's really easy.
02:00So let's go on this journey together.
02:02Orzo, I'm going to use about 150 grams.
02:06That's enough for two people.
02:07Put it on a medium heat.
02:10And I've got a kettle here that's boiled.
02:12Just cover it with water and cook it for about five minutes.
02:16This is the beginning of the story.
02:19Let's start off with the first vegetable.
02:22Courgettes!
02:23I want to show you a way of not just using them as a veggie, but also to protect fish.
02:29Whitefish, cod, haddock, is delicate.
02:31So if we can wrap it in something, right, it could be bacon, not so healthy, but delicious.
02:36But in this case, we're going to use courgette.
02:38This is very, very cool.
02:40Get a standard speed peeler, right?
02:42Then we're going to go from the tip all the way to the base.
02:46And you go so wafer thin, chefs can't do that with their knives, or rarely can, okay?
02:52So we're using a standard piece of equipment to really create something special.
02:59This is a great source of vitamin C, fibre.
03:03And if you roast it, grill it, if you fry it, it goes intense and sweet.
03:07So it's a fantastic vegetable.
03:11And you're creating these uniform little slivers.
03:14If we go to the pan now, can you see how that water's almost cooked away?
03:21Can you see that?
03:22So what I want to do is turn this into an incredible sauce.
03:26Vegetable number two, tinned tomatoes.
03:29Delicious.
03:30And it's a sauce of vitamin C.
03:33A little pinch of salt and pepper.
03:36Two cloves of garlic.
03:38We've got chilli.
03:39We're going to get a subtle hum of heat.
03:40But in here is not just potassium, which is great for maintaining good, healthy blood pressure.
03:46But also vitamin C, which we love.
03:48And then I'm going to use a little bit of basil.
03:50Take the cute leaves, the small ones, into the water for garnish.
03:54The big ones for chopping.
03:55Storks into my sauce.
03:57And then we waste nothing.
03:59Let's have a little whiz up.
04:09Smells amazing.
04:09So straight into there.
04:12And this orzo is going to kind of cook like a risotto.
04:16So it's going to go back on the heat.
04:17Medium low.
04:18And I want to show you how to prepare this beautiful fish.
04:23Take these little strips.
04:25And this is fun, right?
04:27This is complete child's play.
04:29Lay it out.
04:30And then get another piece like that.
04:31And lay it about sort of half a centimetre next to it.
04:35And then get another one.
04:37Fish is delicate.
04:37And it flakes beautifully.
04:39And it can fall apart.
04:41So we're creating something that holds the fish together.
04:43And also, what it's going to do is absorb the flavour of the fish.
04:48And it's going to take on the flavour from the tomatoes here.
04:51And the basil.
04:52And the garlic.
04:53And the chilies.
04:53So once you've got a nice little line-up like this, a little off-cut of courgette, I just
05:01put in the bottom like that as well, because we don't want to waste anything.
05:05Let's get the fish.
05:06I've got some cod.
05:07And these are about 130, 140 grams.
05:11These have got no bones, actually.
05:13I'm going to leave the skin on, because it's really nutritious.
05:16Here we've got an opportunity for flavour.
05:18We're going to go in with some salt over the courgettes and the fish.
05:23Pepper as well.
05:24And also, we're going to use lemon.
05:27But I don't just want the juice.
05:28I want the zest.
05:32Take this lovely fish.
05:33Roll it in that seasoning.
05:35Now, white fish like this is a fantastic source of the leanest source of protein.
05:40It's also packed with iodine, which we need for cognitive function, brain health, and also
05:45good for your skin.
05:46Woo!
05:47So it's a good thing to get.
05:49The fish is here.
05:50I'll just put it over like that, and I'll roll it.
05:53Right?
05:53And it is just a really nice thing to do.
05:56Look at that.
05:57Absolutely beautiful.
06:00In here, let's just give it a nice little stir.
06:05And then half a jar of jarred peppers.
06:10This counts as another one of our fruit and veg a day.
06:14So 160 grams, which is about half a jar.
06:18This can go back in the fridge, and that will last at least a week.
06:21These have already been roasted and peeled, so it is a cheat.
06:27But these are still packed full of fiber and vitamin C and all those beautiful things.
06:32So I'm going to chop up these peppers with this beautiful basil.
06:38A wonderful combination of flavors.
06:41So stir in those peppers.
06:46People always think, say, an orange is packed full of vitamin C.
06:51Peppers have over twice the amount of vitamin C.
06:53And vitamin C is a water-soluble vitamin, so we get rid of it every single day.
06:58So that means we have to have lots of it every day to stay on top of our health, right?
07:03It helps us fight infection and colds.
07:06So this is all really good stuff hidden in a recipe.
07:10And I just love that.
07:11That's why cooking from scratch is such a joy.
07:13It's now on a low heat, right?
07:16So it's just chugging away.
07:17And I'm just going to place this fish in there like that.
07:23Olive oil.
07:25Tiny bit of salt.
07:27And then lid goes on top.
07:29And we'll give that about 10 minutes.
07:31The courgettes will soak up flavor and the fish will be perfectly, perfectly cooked.
07:36It's had 10 minutes.
07:44Who said healthy was boring, right?
07:47You can see how the sauce has just cooked into that also pasta.
07:53And just finely chop a couple of lovely black olives.
08:02And let's plate it up.
08:06Take the orso and just put it onto the plate.
08:10Oh, it smells like you've got those greenhouse flavors from the tomatoes.
08:13It's just so fresh.
08:16Can you see how flaky that fish is?
08:18Oh.
08:22I love the idea that healthy can be a celebration.
08:26The black olive.
08:38And then those beautiful little basil leaves.
08:42Finished with a little bit of parmesan.
08:43Jamie!
08:49Come on, Dad!
08:50You could smell it, couldn't you?
08:54Hello, mate.
08:55Well, what have you got?
08:56I've got a nice bit of lunch for you, mate.
08:59Well...
09:00Can you make yourself at home?
09:02Amazing.
09:03Have a little squeeze there, a bit of lem lem.
09:08Yeah.
09:14Oh, this is right up my street.
09:16Yeah?
09:16I love it.
09:20It's the pepper.
09:21The pepper brings the tomato flavour, doesn't it?
09:24Look at that flake.
09:25Pearly white.
09:26Mmm.
09:27You know Mum always telling you to have more vitamin C?
09:30Mmm.
09:30In this one dish, you've got five sources of vitamin C.
09:34Chilli, lemon, courgettes, tomatoes, peppers.
09:37So you are going to go home a different man, Dad.
09:39Oh, you mother will be pleased.
09:43Good job she didn't come really, because I only had two portions.
09:48I love it when you drop him.
09:49Well, if I could get this every time, I'd drop him more often.
09:53LAUGHTER
10:00I absolutely love making this delicious mushroom dumpling stew,
10:07which is full of deep flavours
10:09and packed with ingredients that are rich in calcium and vitamin D.
10:13Now, when you put those together,
10:15it really helps you absorb as much of that calcium as possible,
10:18which is absolutely fantastic for your bone health.
10:21Keeping your bones strong is important whatever your age,
10:27and calcium and vitamin D are the ultimate power combo
10:30when it comes to bone health.
10:33So I'm combining beautiful vitamin D-enriched mushrooms,
10:36black beans and silky tofu
10:38in my mouth-watering mushroom stew and dumplings.
10:41A steaming, tangy hot pot with five of your daily veg
10:45that your bones will thank you for.
10:49We're going to Korea for inspiration,
10:53and I've been there a couple of times.
10:55The food's amazing.
10:55They have lovely broths.
10:57They have incredible ways of loving veggies.
10:59They really celebrate veggies.
11:01And this gochujang, you can get in the supermarkets now.
11:04So this is basically a fermented red pepper paste
11:07with either glutinous rice or soya,
11:10and the flavour's absolutely phenomenal.
11:13And I'm going to bring it into this little sizzling hot pot.
11:15So first up, we are going to dry fry these beautiful mushrooms.
11:19You can use oysters, shiitake mushrooms,
11:21little chestnut mushrooms.
11:23So just tear those in.
11:24By dry frying the mushrooms,
11:26you get nuttier, kind of more piney flavours.
11:29I really like it.
11:30They're a fantastic source,
11:32not just of fibre, but also vitamin D.
11:34One of the only veggie sources of vitamin D out there.
11:38So you want to make use of that.
11:39And we need the vitamin D in these mushrooms
11:41so that we can absorb the calcium
11:43from the tofu that we've got in this dish.
11:45And that way, we're going to benefit from that lovely calcium,
11:48making our bones nice and strong.
11:50Next ingredients.
11:51Spring onions, carrots, and some ginger.
11:55I'm just going to finely slice these carrots.
11:59Nice and simple.
12:01About the thickness of a pound coin.
12:04And then we've got some spring onions.
12:08The white part of the spring onions,
12:10I'm just going to cut into little two centimetre pieces
12:12on those kind of more leafy greens here.
12:15And I'm going to finely slice the green part.
12:18So these white parts will get kind of like charred
12:22and these kind of finely sliced parts
12:24will just be an amazing sprinkle later.
12:26Have a little look at these.
12:34You can see they've begun to sort of steam in themselves
12:37and actually you can see the mushrooms are caramelising.
12:40We're now going to go in with the carrots.
12:44These parts of the spring onion.
12:47And just a tablespoon of olive oil goes in.
12:51OK, ginger.
12:55A nice thumb-sized piece of ginger.
12:58And then just cut it into little matchsticks.
13:02But don't worry about the size.
13:05So that goes in and it smells good.
13:10While that's doing its magic,
13:12I want to show you how to make the quickest dumplings ever.
13:16So all we need is 150 grams of self-raising white flour.
13:20A little pinch of salt.
13:24And then I'm going to go 90 mils of cold water.
13:28What I'll do is I'll just use the back of this spoon.
13:35So as soon as that comes together like that,
13:38then we can use our hands.
13:42So look, that is your beautiful dumpling.
13:46Just give it a nice little knead like that into a little sausage.
13:50Go in half.
13:51And then each of these quarters will go into three.
13:56Done.
13:57I am just going to leave it like that.
13:59I love them just being simple, rustic and easy.
14:01That's the kind of cooking I love, especially at home.
14:04Back in the pan.
14:06Can you see how we've got some caramelisation happening here?
14:11So this is a good thing.
14:13At this point, I want to use this sizzlingly hot pan to get the wet stuff in.
14:18We have got beautiful black beans.
14:22So juice goes in.
14:24And look at these beans.
14:25Gorgeous.
14:27And then you've got water chestnuts.
14:28Now these are really fun.
14:29You can get them in the supermarket in little tins.
14:31And they are so crunchy and refreshing.
14:35And then we're going to go in with about 500ml of boiling water.
14:42And then we're going to do two tablespoons of the gochujang.
14:46It smells amazing, tangy, savoury and a nice gentle heat.
14:53So as this comes up to the boil, let's go in with our mushrooms.
14:57And then we've got 160 grams of beansprouts.
15:01Beautiful, fresh, gorgeous.
15:04Oh, this is exciting.
15:05And then we're going to go in with our dumplings.
15:08Into the broth.
15:10Lid on top.
15:1210 minutes of boiling.
15:13And you're going to have light fluffy dumplings.
15:16And a beautiful, beautiful little broth and hot pot.
15:18Oh, so good.
15:19So this for me is inspired by my trips to Korea.
15:25And they were consuming loads of beautiful things like tofu.
15:29Made from soya beans.
15:30The fantastic source of calcium and protein.
15:35This can actually take on flavour really beautifully.
15:38Simply cut this into chunks.
15:41About two centimetres.
15:46And then I'll cut it in half that way.
15:49So I'm going to use half of that tofu.
15:51You can put that in the fridge, no trouble at all.
15:55Okay, let's have a look at our glorious, beautiful mushroom dumpling stew.
16:04Look at that.
16:05Lid off now.
16:06Let's have a little try.
16:11It's kicking flavour.
16:13So we're nearly there.
16:15Take this tofu now.
16:17And just sprinkle this over the top.
16:19Just to heat through.
16:21It's pearly white.
16:22And so beautiful.
16:26Spring onions here.
16:28Turn the heat off.
16:30Then just take it to the table.
16:34I love it.
16:34And it's all full of the good stuff.
16:39Five veggies in there.
16:41And that vitamin D and the beautiful calcium from the tofu working together.
16:46So that your body has the best possible chance to absorb as much of that calcium as possible.
16:51And make your bones strong.
16:53Right, let's serve up a portion.
16:57You've got the dumplings.
16:59The black beans in there.
17:00Look at that.
17:01Look at the colour.
17:04I mean it literally looks like it's been simmering away for hours and hours and hours.
17:13Goodness me.
17:14Ginger.
17:15Wow.
17:16Spice.
17:16Perfect.
17:17Gentle.
17:18Not too much.
17:19The crunch from those beautiful water chestnuts.
17:24It's got chew.
17:25It's got spongy dumplings.
17:27Like the flavours are deep.
17:29It feels good for you.
17:34I'm buzzing right now.
17:36It's good.
17:37I love your bones.
17:40Go on, get them strong and fill up with the good stuff.
17:50So many of us have really good intentions to get more healthy food into our diet.
17:55Well, I wanted to come up with something that made it easy for you.
17:58We're going to do a prawn curry with four of your fruit and veg in one portion.
18:02The great thing is you've got nearly half of the fibre that you need for the whole day
18:06in one beautiful dish.
18:08I think this might be able to convince you to eat gorgeous things much, much more often.
18:15You've got to love a curry that delivers on taste and is good for your body.
18:20I'm combining tangy tomatoes, juicy chickpeas and sweet mango
18:25to make my mouth-watering easy prawn curry.
18:29Serving two people and packed with four of your daily fruit and veg in one plateful.
18:34Next Friday night or any night of the week, you've got to try this.
18:39What amazes me about this curry is the complexity and deliciousness that you can create in your home.
18:46So get yourself a pan. On a high heat, we're going to get an onion.
18:57So finely slice the onions and put them into the dry pan.
19:04And actually, even though there's no oil in there, you get these little caught bits,
19:07you get steam happening from its own natural moisture and will start to soften these onions.
19:13And it all happens very, very quickly.
19:15At the same time, I'm going to bring in the second vegetable.
19:19Some nice cherry tomatoes here.
19:21If you can, get the ones in different colours.
19:24It's a source of vitamin C.
19:25This is 250 grams of cherry tomatoes.
19:30So that's actually over a portion for person.
19:34So you can hear it's frying straight away.
19:37Have a little look.
19:37Can you see how the caramelisation is already happening there?
19:40That's the natural sugars in the onion, right?
19:44We'll go in with tomatoes as well.
19:46And we'll let some of those skins start to blister for like two or three minutes and soften.
19:50I've got two nice little cheats here.
19:52One is coconut cream.
19:54So you can get them in blocks or you can get them in these little sachets.
19:58It's kind of like a heaped tablespoon.
20:00That is going to go in to a liquidiser.
20:02It's really perfumed.
20:04It's really fragrant, very tropical.
20:06This will give you a really nice curry sauce.
20:09The next little cheat is a curry paste.
20:11Some of them have 10, 15, 20 different spices that you may or may not have.
20:15I'm using a madras.
20:17So when you've softened these tomatoes and onions,
20:20I'm going to take half of them and put them on the coconut cream, right?
20:25To give you a really nice curry sauce.
20:28Also going in here, we're going to add some chickpeas.
20:31So chickpeas are another vegetable.
20:33They're a legume.
20:34I'll take all of the juice and half of the chickpeas.
20:38They'll make a nice creamy sauce.
20:40So next up, I'm going to grab some herbs, coriander.
20:44I'll steal off half of the leaves and I'll put the rest,
20:48including the stalks, into the liquidiser.
20:50Get yourself a little water.
20:55And just pour a splash or two in there and whizz it up until it's nice and smooth.
21:01Oh, it smells amazing.
21:12So, let's crack on with this.
21:15If you look in the pan here, the onions have actually caramelised
21:18and you've got all that sticky bit of darkness on the bottom of the pan.
21:21That is colour and that is flavour.
21:23We're going to go in with our curry paste.
21:27Couple of tablespoons can go in.
21:30So many spices in there.
21:33Next ingredient is a fruit.
21:36We're going to use frozen mango, which is fantastic.
21:40250 grams of mango.
21:42The quality is brilliant.
21:43They pick these when they're really good and freeze them.
21:46And it's much cheaper than fresh.
21:48As you mix it through, you can see the moisture from the mango starting to clean the bottom of the pan.
21:53Can you see that?
21:55So in now with the rest of the chickpeas.
21:59And then in with the sauce.
22:04So that sauce will cook into the spices.
22:07It will start really mixing with the mango, which will give it a lovely sweetness.
22:11You'll have complexity there.
22:13The great thing about curry pastes is you have a really nice mixture of different herbs and spices,
22:17all crushed up together.
22:18We've got chilli powder, lemon, roasted coriander, cumin, fennel seeds, cardamom.
22:24There's a whole bunch of stuff, right?
22:25So it speeds up time, gives you consistency.
22:28So I'm going to do this with prawns.
22:30People just love prawn curries.
22:33They really, really do.
22:35But you could swap this out for any lovely fish that you can get your hands on.
22:40We're going to go in with the prawns.
22:41They'll only take a couple of minutes to cook.
22:45So we'll stir that through.
22:47And if you want to knock out a really quick dinner like this,
22:50then it's good to do a cheat with cooked rice.
22:53It's whole grain, so that's a nice swap out from white.
22:56Whack it in the microwave.
22:59Two minutes, easy peasy.
23:01Right, we're going to get a nice little sprinkle.
23:04Bombay mix!
23:06So it could be poppadoms, but Bombay mix is quite interesting actually.
23:10It's got seasoning on it.
23:11You've got little peas in here.
23:13There's semolina.
23:14There's dal.
23:15That's going to give it texture and flavour.
23:18So what I like to do is get a handful of this in a pestle and mortar.
23:22Pound it up and it's going to be divine.
23:25So we've got sprinkles, we've got herbs and the curry is done.
23:29So turn it off and let's get the rice.
23:33Shake out your steamed rice.
23:37A beautiful curry here.
23:42You've got four of your veg in there.
23:49Coriander.
23:51We've got the sprinkles here.
23:52And that I think is a very cool, very quick curry, full of colour, full of life.
23:59Remember, you've got nearly half of the fibre that you need in one beautiful dish.
24:08Let's have a little try up.
24:09The effort versus the flavour doesn't make sense.
24:20You've got a great dish there, which is full of flavour.
24:24The coconut gives it like perfume, it feels tropical.
24:28The spice level is really, really good.
24:30I mean, who would have thought that healthy could be that easy and that delicious and that quick?
24:35Like, it really is absolutely unbelievable.
24:39Have a go at that.
24:52When we're thinking about health, feeling consistently energised throughout the day feels crucial.
24:58So I'm sure many of you, like me, can feel really tired after eating certain carbohydrates.
25:06Research is emerging about how we might be able to avoid that.
25:11Carbohydrate is one of our macronutrients and it's found in nearly all of the foods that we eat.
25:16From fizzy drinks that we know aren't so good for us,
25:19right through to lentils that we know are a really good part of a healthy diet.
25:22Carbs can get a bad rap, but they're a crucial part of our diet and our body's main source of energy.
25:28There are refined carbohydrates that we find, for example, in white rice, white pasta, white bread,
25:35that we're rapidly absorbed into our bloodstream.
25:39And this can cause us to feel quite fatigued or lethargic a few hours after eating them.
25:45Changes in glucose levels after consuming carbohydrates are normal.
25:50They're normal physiological responses.
25:53The problem is, is it can make you feel pretty rubbish.
25:56What our research shows is that if you add protein to a high carbohydrate meal,
26:01you can blunt that increase in blood glucose and also the dip that you get after.
26:06Professor Berry is keen to demonstrate the effect protein can have on volunteer Victoria.
26:16Being a teacher, I have to be alert at all times and around 11 o'clock,
26:20my energy levels definitely start to start to dip.
26:25I love to go for a run, but I have had times where I'm just too tired,
26:30feeling a bit sluggish and I just, I don't go.
26:32Across two days, her blood glucose levels will be monitored after eating a breakfast high in
26:38refined carbs on day one, then exactly the same breakfast with added protein on day two.
26:45I'm just about to put the bagels in to be toasted.
26:51On day one, Victoria is going to have a bagel and jam containing 60 grams of carbohydrate.
26:58The bagel and jam breakfast is a representative of the type of high carbohydrate meal that so
27:03many of us eat. We're going to monitor her glucose levels and also how much energy she has over the
27:09following four hours. I've started to yawn a bit more. I'm quite distracted.
27:17Refined carbohydrates are really rapidly absorbed into our bloodstream. We know that this can cause an
27:23overshoot in a hormone called insulin that is involved in the removal of glucose from our bloodstream
27:29and this can cause many of us to have a dip in circulating blood glucose and it's this dip that
27:35we know from our own research may be really important in terms of determining how alert we feel,
27:41how energetic we feel. On day two, she's going to have a bagel and jam exactly the same but we're going
27:48to add protein to her meal in the form of yoghurt. Research shows when you have protein in your meal
27:55it delays the rate at which your stomach empties so that means that you have glucose appearing in
27:59your bloodstream more slowly. There you go with lots of jam and my brick yoghurt.
28:07I think this will result in a more stable energy level, a higher alertness and less hunger as well.
28:17I cannot believe how different I feel today. I've got more energy. I'm definitely more alert.
28:25What's really interesting is what you're describing in terms of how you feel we can see here on a figure.
28:30We can see what's going on inside with your glucose. So this blue line shows your glucose levels after
28:36just having the bagel and jam. There's a huge rapid increase and then quite a crash. Around three
28:43hours you have this dip that goes below your baseline levels. At that point I was definitely feeling quite
28:49sluggish. And then the red line is showing your glucose levels after adding in the yoghurt to the
28:54bagel and jam. Gosh. It's really stable throughout the day. So we typically see about a 30% reduction
29:01in the glucose response if you add in a protein source. But there's huge variability between
29:07individuals. That is amazing the difference between the two days just from having some yoghurt with it.
29:14So research is showing that adding protein to carbohydrate meals can help to stabilise energy
29:20after eating. Which just goes to show that really small changes to your diet can change how you feel
29:26and change your health. And I want to put it to practice. I want to give you the easiest most
29:34delicious fluffy pancake recipe that you're going to remember off the top of your head. It's that good.
29:40It's powered by whole wheat flour. And in there is iron and B vitamins. It's those that help to shuttle
29:47oxygen around your body and help prevent tiredness. So serving that with a little yoghurt high in protein,
29:54you're going to get energy that's released slower and over a longer period of time making you feel
29:58fuller. Happy days. Stack of pancakes and potentially loads of energy.
30:06Brilliant as a morning kickstarter or a last minute meal. My one cup pancakes will make sure you've got
30:12the energy to go that extra mile. They're made with wholemeal flour and served with protein rich yoghurt,
30:19slowing down digestion and helping to prevent tiredness and fatigue. Make them savoury or sweet.
30:25This is an energising quick fix that your body will thank you for and a really easy way to get more
30:31fibre in your diet. I love this recipe. This is something I do at least twice a week. My kids do it,
30:37my wife does it. It serves us really, really well. Get one heaped cup, any cup, as long as it's the same cup
30:45for the flour and the milk, then the ratios work. We're going to go in with one heaped cup of flour.
30:51So the first thing we do is swap out white self-raising flour for wholemeal self-raising flour.
30:56More flavour, more taste, more nutrition and up to three times the amount of fibre. So this is something
31:02that's going to give you energy for a longer period of time and that is a really clever little swap out.
31:08Then we're going to go in with one cup of milk. Then one lovely free-range egg.
31:20So give that a nice little whisking and it's done. I want to show you a little option that I love.
31:25Put half in a bowl. Let's say this one's going to be sweet. Then what I'm going to do is just put a
31:32teaspoon of vanilla extract in here and that just kind of puts a line under the fact this is sweet.
31:39And then over here with the savoury one, I'm just going to take a little chunk of feta cheese.
31:45It's slightly lower in saturated fats than many other cheeses and it's very delicious.
31:51Okay, so let's go savoury first with asparagus. I've got a pan on, on a medium heat there.
31:58Just take the nice tips like this and just cut them in half. Slice this part here.
32:08I've got some beautiful mushrooms here.
32:12Slice through it. Happy days. So this is easy stuff. What's really nice is if you go,
32:19what am I going to do the kids for dinner tonight? Oh, they love pancakes. They just love it. They can
32:24even pick what they want. Almost like building your own pizza. It cooks even quicker. It's brilliant.
32:30So I've got a bit of chilli here, which is always in my life. I'm going to put that with some sweet corn.
32:41Frozen veg is often picked and frozen very, very quickly within hours, right? So it really does hold
32:47in the nutrition and it's a fantastic, fantastic method of preserving veggies. And then you just
32:54grab a handful. You don't have to waste anything. So look, let's get into the pancake work. Olive oil,
32:59healthy fat, and I'll do three piles.
33:07I'll go in with the mushroom.
33:08The asparagus, just the little chopped up bits here. And then the beautiful little spears.
33:20Some chilli here and some sweet corn.
33:25A little season of salt and pepper. And there you've got three beautiful savoury pancakes cooking away.
33:31A couple of minutes on each side. Obviously when you're cooking pancakes, have a little look. If it's
33:36nice and golden, great. If it's a little bit pale, turn the temperature up. Let's have a little look
33:41under the bottom here. Yep, it's looking good. Just give it a flip and then press down. And that
33:47uncooked batter will surround all the veggies. Do another little toss. Really make sure those veggies
33:56touch the bottom. So if you think about it, all three of those primary ingredients for the batter are
34:01really nutritious. But it's the whole wheat flour packed with the B vitamins and the iron that is
34:06so important. The iron helps to make red blood cells. That helps to grab oxygen and shuttle that
34:11around the body and really keep you as energised as possible. The B vitamins, they're fantastic at
34:17helping you get energy out of the foods that you eat. We love that.
34:21Absolutely fantastic. So let's bring these pancakes together.
34:34The mushroom, look at that. Beautiful colour. Lovely and golden. The asparagus is in there as well.
34:41We've got sweet corn and the chilli. So beautiful colours. Love that.
34:45Take a little yoghurt and ripple it with harissa which is that amazing North African chilli sauce.
34:54It's very mild but it's very perfumed and just a little yoghurt means the sugars are digested much,
35:01much slower. And that with some nice lemony salad like some rocket is really good.
35:09Let's have a try. Let's go for a little bit of that lovely yoghurt and the harissa.
35:25The pancake is fluffy and really, really tasty. Extra flavour and nutrition coming from the whole wheat flour.
35:35Mmm. The obvious one to love is the sweet corn because it's sweet. But actually the mushroom one
35:48is like really nutty and really sort of got that lovely deep mushroomy hum and I love that too.
35:53And then the asparagus is just so juicy and full of life. So delicious. That was the savoury pancakes.
35:59Let's move on to the sweet because also we can do cool things. Same kind of method of cooking.
36:20So let's serve these up. Look at the colours.
36:29This, with a nice dollop of the yoghurt again, really helps to control your blood sugars,
36:38make you feel fuller for longer. The little honey just over the top is very, very nice.
36:50Right, let's have a try.
36:50So good.
37:00Mmm.
37:04I love tinned pineapple, like super retro flavours. Reminds me of my nan.
37:09What a lovely pancake recipe. Brilliant at celebrating both savoury and sweet fruit and veg.
37:22And of course, that whole wheat flour in the pancake, packed full of B vitamins and iron,
37:27is going to help get more oxygen around your body and with a little yoghurt, give you potentially loads more energy.
37:34I think that is a winner.
37:39I think that is a winner.
37:46Often, cake and healthy don't come together. But today, they do.
37:50I have designed the most delicious, hot and steaming carrot cupcakes.
37:55And I've got three sauces of beta-carotene in them.
37:57It reminds me of old-school steamed puddings that my nan used to make and they used to steam for hours.
38:03And actually, we're going to cheat. We're going to do this with a box grater, a bowl and a microwave.
38:10We've all heard that eating carrots helps you see in the dark and there's almost some truth to that.
38:15By bringing together carrots, dried apricots and oranges, my hot carrot cupcakes deliver a triple
38:21whammy of beta-carotene, which is what gives these plants their gorgeous orange colour and is great for our vision too.
38:28Healthy, easy and delicious. My work here is done.
38:35They only take like two and a half minutes to cook. So it's a really convenient homely dessert that's shifted into healthy.
38:43We've got orange and we've got dried apricots here and carrots, three sources of beta-carotene.
38:49Beta-carotene's convert to vitamin A in the body and then it's that vitamin A that really helps your eyesight.
38:55So super good for your body.
38:57Let's start off this story. A hundred grams of self-raising wholemeal flour.
39:02That brilliant swap of going from white flour to wholemeal flour is fantastic. So that's brilliant.
39:08Then we're going to go in with a level teaspoon of mixed spice. We've got one egg. Lovely free-range egg.
39:17Goes straight in. Some yoghurt. So there's 80 grams here of yoghurt. And then I'm going to use a box grater
39:25and I'm going to go to this fine side. Okay, so 30 grams of walnuts. They actually grate really nicely.
39:34So by grating them, you get this little flour. How cute is that?
39:39Grate half and then leave the other half as chunks.
39:46So let's go on now to orange. I'm going to use the same fine side
39:51to get the lovely orange zest off. It smells amazing. And you're going to get the flavour
39:58from those natural oils. And you don't want to grate the white part because that's bitter,
40:03but look at that colour. So in there, we have those incredible beta-carotene, that wonderful
40:09orange and yellow pigment, which you'll find in the apricots. You'll find it in the orange and in
40:15the carrot, which is amazing. So now the carrot. You can do long strokes and then you can do short ones.
40:22And again, it's giving you like different textures in this delicious dessert.
40:28So that's 100 grams of grated carrot.
40:31So carrot goes in. Now the third source of beta-carotene. We've got 30 grams of dried apricots here.
40:46And I'm just going to finely slice these. I like the idea that it's got texture and you get kind of crunch.
40:55So you'll get that by making it like this instead of in a food processor.
41:05Look at that. Beautiful colours. Go in with the juice of just one orange and squeeze it with all your
41:12might. No pips. Otherwise there's trouble.
41:15I've got a ripe banana. By going for the ripe banana, you know, that's going to have more natural
41:25sugars and it's a better form of natural sweetness, which I really, really like. And then last but not
41:32least, one of my favourite ingredients that I love. It's these stem ginger jars. They're really,
41:40really good. You get a little ball like this and it's cooked in sugar syrup, but we're not really
41:47using much of it. If you chop up this ginger, it is so fragrant and so perfumed. And with the carrot
41:53and the spice, it is absolutely a joy. So put that in.
41:59And we're good to go. I might steal a bit of this syrup later when I finish the steamed pudding. So I'll
42:10put that to one side. Give it a really good mixing. Essentially what you've made is a batter. Super
42:18simple and sweetened by natural sugars in veggies and fruits. So there you go. That is the mix.
42:24OK, so let's get our little moulds. Some little tea cups or mugs. Put some olive oil in there.
42:35Then simply divide it between the four cups.
42:40What I love about this recipe is you can make them up like this. You can put them in the fridge when
42:47people come home at different times, two and a half minutes at full power. You can play with the recipe.
42:52Of course, the obvious thing is to stuff a bit of chocolate in there, but that wouldn't be keeping
42:55you on the straight and narrow with the healthiness. But you can swap out the walnuts
42:59for hazelnuts. You can swap out the carrot for beetroot. Yes, you heard me right. Beetroot
43:03actually is delicious in this way and the colour is insane. You can put in lovely raspberries or
43:08strawberries. And in actual fact, I am going to just segment some oranges and have that in the middle.
43:13I think it's going to be absolutely beautiful. Use the knife just to go around the orange like that,
43:19all the way to the bottom. Follow that white pith and remove it. Get our knife in between the little
43:26white part here and remove that little segment.
43:33Take a little bit of that orange and just shove it into the middle.
43:37And cover it up. I'm going to put three into the fridge for kids later. So this is a little gift
43:51that keeps on giving. And then this one simply goes in the microwave at full whack for two and a half minutes.
44:00The nice thing about these steamed puddings is when they cook, they're steaming and it fills the room
44:09with the most incredible smells. Ginger, spice, orange. It really is beautiful.
44:16And there you have it. A steamed pudding in no time at all. So what I love to do is steal some of that
44:31lovely ginger syrup. That syrup will find its way down and give it the most amazing flavour and lovely sheen.
44:39Get your plate. Turn it out. And then hopefully you've got a beautiful steamed pudding.
44:50Finish that with a nice dollop of lovely yoghurt. Mixed spice over the top. Beautiful
44:57fragrant spices in there. And then some of those segments of orange. And that is, believe it or not,
45:05a healthy dessert. Let's have a little try. Come on. A bit of that pudding. A bit of the yoghurt.
45:23Yum. The carrot's really good in there. You of course get that lovely colour, but you get the texture
45:28and it holds moisture. Natural sugars from those lovely fruits. Absolutely delicious.
45:39Nice memories of old school puddings that would normally take hours, but done in minutes in the microwave.
45:47This is a dessert and is still considered healthy.
45:53Happy days. I love it.
45:58Happy days.
46:00Happy days.
46:01Happy days.
46:25Sami Baha.
Be the first to comment