Welcome to Cook 30. I', Jeremy
Dixon from the Revived Cafes
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in Auckland, New Zealand
and also author of the Revived
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Cafe Cookbooks. And
today, I want to share with you
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some delicious Cafe style
meals that you can cook at home.
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Cook 30 foods is all
about using great plant based
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whole foods. We're going
to use protein sources like
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nuts, beans and lentils. Whole
grains like quinoa, brown rice
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and tie it altogether
with produce, frozen vegetables
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and lots of international
herbs spices and flavors.
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And the best part about Cook 30
food is you do not have to spend
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hours slaving away in
the kitchen to make it.
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In the next 30 minutes I'm
going to show you a delicious
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meal that you can cook for your
family that is healthy and they
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will love it. Today on Cook 30
we are cooking a delicious meal
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in 30 minutes. We have a
Hungarian Goulash with Tofu
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and we're serving this
over lemon infused quinoa
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We have an amazing sweet
chili roast vegetable salad
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and a fresh Mexican
salad and to finish it off,
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we have a banana date smoothie.
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Ok to make meals in a hurry
you've got to make sure your
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kitchen is well set up. We've
got the jug on, water boiled
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oven's on at 350 Fahrenheit,
that's round about 180 Celsius
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Pot's on the stove hot,
ready to go. Clear work space
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Sharp knife, chopping
board and the pantry and fridge
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loaded with all the
healthy and great ingredients
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to make the meal. So first job
off is roast vegetable salad.
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And we're going to start
with some roast vegetables.
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I'm going to start with the
hard ones first. We've got some
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bassinet pumpkin and some sweet
potato. Good fast way to use
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bassinet is cut it in half. This
in here is the seeds so just put
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that away and use for something
else. And we're just gonna chop
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this end, it doesn't have the
seeds. The skin is really soft
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and beautiful when cooked.
So we're going to keep that
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and we're just going
to chop it up into cubes.
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Probably about an inch
or two centimeters wide.
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This pumpkin or butternut is
delicious when roasted all the
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the beautiful, sweet
flavors come out of it.
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Put them on a roasting tray
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And now some sweet potato or
kumar. You can choose whatever
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color you want or
combine some different colors
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Again, just some
cubes. Similar sizes.
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This is one of the original
sellers I put out in my Cafe
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when I first started
round about 10 years ago.
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And it very quickly became
one of the more popular salads
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Again, a good sharp knife is
good here. And again make sure
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you're rocking the knife. We're
not going down without rocking
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to get the most
use of the blade.
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Here we go. Any bigger than that
and they take too long to roast
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It should comfortably become
nice and soft and around about
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probably 10-20 minutes. Just
going to do a drizzle of oil
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and I'm sure to salt my
things when they're being cooked
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so I am not putting salt at this
stage. Just give them an even
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coating, just like that.
And we put them in the oven.
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Now we've got some more
vegetables and these are the
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more slow cooking vegetables.
I've got some red onion
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some bell peppers or capsicum
and some zucchini or corgette
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And we're going to put
these on a different tray.
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These will probably take only
about ten minutes or so to cook
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We want to make sure
we take these out first.
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If we cook them together with
the pumpkin and the sweet potato
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they would overcook and
the others will undercook.
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And again we're going to
cut them in similar sizes
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put them on the
tray just like that.
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Bell peppers cut in half.
I'm going to cut them in chunks.
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You keep everything in similar
size, not necessarily similar
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shape, just a similar
size which always goes well
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in a roast vegetable salad. Some
vegetables I generally don't
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use, or a vegetable I don't
use is potato. Potato is a great
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vegetable but generally I find
a roast vegetable salad is nicer
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without potato. So just a
general rule of thumb for you.
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Make sure you economize on
your cuts. Cut things fast.
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Probably use only half a red
onion. This is a massive one.
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Cut the ends off and again
just into chunks like this.
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On the tray. Drizzle of oil.
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I'm going to
toss it around again.
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And put that in
the oven as well.
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It's important to get that job
out of the way because that's
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one thing that can hold up
your meal so get that in first.
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I'm going to serve it with
quinoa. It's my favorite grain
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to use. It's so healthy, full
of protein. And the best part
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about it, it cooks in 12 minutes
so if you want a good rice type
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grain to use, quinoa is amazing.
So we're going to use one cup
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This cooker is not too
hot, it's nice and warm
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So one cup of
quinoa, I'm using a big cup
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to two cups of boiling
water. I just boiled it recently
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So one to two, same as rice
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and a few rules for
cooking quinoa or rice as well
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number one rule is lid on.
This is the absorption method
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so we want the water to
be absorbed into the quinoa
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rather than escape at the
top. So lid one. Second rule is
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bring it to boil until it's
bubbling and then turn it down
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to a simmer where it's just
bubbling and then that's where
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your 12 minutes start. Another
rule, third rule is resist the
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temptation to stir your quinoa.
Basically it forms air vents
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and that's what cooks it. If
you start stirring it interrupts
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that process and it doesn't
cook evenly. So quinoa is on.
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That will boil in a few minutes
and we'll turn it down to a nice
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simmer. So these two jobs out
of the way. Roast veggies done
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quinoa underway and we can
now focus on the easy parts.
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Okay we start the goulash.
First ingredient of any good
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hot pot or a solid dish
is a nice sweet brown onion.
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Removing the skin is
the most difficult part
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And you're going to combine
this with a bit of garlic
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just to get the nice base
flavors of the meal underway
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You start a meal with a
good base, then finishing off
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tasting great is easy.
Just going to roughly dice these
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Put a bit of oil in the pan.
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I am using a cast iron pot here
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which is my favorite way
of cooking. So if you can find
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cast iron, it has a great
even kind of heat surface to use
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for cooking. So I recommend
this. However, any kind of
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non-stick pan, a good one or
any kind of pot is fine, or wok
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you can use any dish you want
so find a good one, and again,
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my preference for any kind
of cooking kitchen equipment
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is buy one really good
item rather than buy 10 average
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or poor items. So save up
and buy something good that will
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last you the rest of your life.
It makes you enjoy your cooking.
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Better get some cloves of
garlic two cloves of garlic.
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Just put the garlic in the
crusher, squeeze it through
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into the pan like that.
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Now mushrooms, they're over
here. These onions are strong!
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I don't normally buy chopped
vegetables but I was in the
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supermarket last night and
these are actually really fresh
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So I thought why go to the
bother of chopping them when
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they're pre chopped. So we have
8 ozs or 200 grams of mushroom
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some pre-sliced mushrooms.
Yes you can occasionally find
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some good sliced vegetables but
make sure it's of good quality.
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Just let it sit there and it
will reduce down, flavors are
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going to come out, the moisture
is going to disappear and
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come back to amazing flavors
later. Meanwhile the quinoa is
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bubbling away, we'll just turn
this down to a very very low
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heat so it's just bubbling.
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Now Salad time. I've
got a great Mexican salad
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that's so quick. I want
to use a Baby Spring Mix here
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which is a mix of different
lettuces and you've got beetroot
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a really nice mix of lettuces
that will form the base of it
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and you get these at most super
markets. Make sure they're fresh
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baby spinach, that type of
thing you could use watercress
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just any kind of nice
green leafy base for the salad.
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We're going to start with
the dressing. Let's make the
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dressing in the bowl to save
some washing up. So we've got
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the juice of one lime and one
lemon. Juice those in the juicer
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I like lime because they
don't have pits. But lemons do.
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Pour it in there. Strain
the pits through my fingers
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Going to put in a tablespoon
of good virgin olive oil
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and two tablespoons
of sweet chili sauce.
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And a dash of salt. And I
think that's all the dressing
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ingredients. Just give it a
stir around. You could make this
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in a separate cup if you wanted
to but it's easy enough just
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making it in the bottom of the
bowl. There you go nicely mixed.
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Other ingredients we're going
to add is whole kernel corn
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from a can, drain the water out.
00:11:55.51\00:12:02.38
This is a great ingredient
to have in your pantry,
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adds color to any kind of dish.
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And we're going to add some
tomatoes. Baby cherry tomatoes
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And we've got some
yellow ones and some red ones.
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Just for a bit of color, it
never hurts. I'm going to slice
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these in half. Again try
and slice a couple at once
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that way you're gonna
do, I'm gonna aim for three.
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That way you can have a
third less time slicing.
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And you can slice
them any way you want.
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Going to put some
cilantro or coriander as well.
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Just chop up
some for extra flavor.
00:12:54.27\00:12:58.11
And a new ingredient you may not
have used before is celery seeds
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And these little guys are
seeds you would normally plant
00:13:04.48\00:13:11.35
to grow celery. And they have
the most amazing, vibrant celery
00:13:11.39\00:13:17.06
flavor that just bursts in
your mouth when you eat it.
00:13:17.13\00:13:19.19
When you give it so someone
who doesn't know what it is
00:13:19.26\00:13:21.30
they're like Wow, what is this?
So I'm going to put some of them
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in as well. Put in a teaspoon.
They're pretty flavorsome.
00:13:23.83\00:13:28.17
I'm just going to mix this
around. Get that lovely dressing
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over these ingredients.
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Just like that. Is that
every thing? I think it is.
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And we're going to put
the lettuce on top like this
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and what we're going to
do is leave it like that
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and just before we serve
we're going to mix it around.
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If we mix it now the dressing
is going to wilt the leaves
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but if we mix it before we
serve it's going to be a lot
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fresher. So we just need to mix
it and the salad is finished.
00:14:02.57\00:14:06.37
On today's menu we have a
delicious Hungarian goulash
00:14:09.11\00:14:13.01
with Tofu. We're going to
be serving it on lemon infused
00:14:13.05\00:14:17.65
quinoa. We have an amazing
salad - sweet chili roasted
00:14:17.69\00:14:22.19
vegetables. We have a fresh
Mexican salad and to finish it
00:14:22.22\00:14:26.70
off a banana date smoothie.
00:14:26.73\00:14:29.63
We've made really good progress.
The roast vegetables are in the
00:14:30.70\00:14:34.04
oven, they're probably nearly
ready. The Goulash has been
00:14:34.07\00:14:37.44
started. The quinoa is probably
finished half way through.
00:14:37.47\00:14:40.68
Salad is finished and now we're
going to finish the goulash.
00:14:40.71\00:14:43.85
So this is getting all
nicely fried here. Look at that.
00:14:43.88\00:14:48.02
Everything is reducing down
and becoming nice and sweet.
00:14:48.05\00:14:51.82
We might just turn
it up a little bit.
00:14:51.85\00:14:53.29
And we're going to add thyme
which goes well with mushrooms.
00:14:53.32\00:14:57.16
You can use dried thyme but
I found fresh thyme here today.
00:14:57.19\00:15:01.53
For fresh thyme pick off
the heads of it in big clumps
00:15:01.56\00:15:10.21
If you get some stalk that's
fine as long as it's the stalk
00:15:10.24\00:15:13.48
at the end which is nice
and soft. Get as much as you can
00:15:13.51\00:15:17.78
Pick a couple of those nice
soft tips, avoid the hard, woody
00:15:17.81\00:15:22.12
stems. Pull off like that. If
the stalk comes off on the end
00:15:22.15\00:15:26.42
it's soft enough anyway.
Chop it up. Give it some extra
00:15:26.45\00:15:32.49
I'm going to put it in here
to add a little extra burst of
00:15:33.93\00:15:39.57
fresh thyme flavor. Okay, we're
going to add canned tomatoes
00:15:39.63\00:15:45.21
So we just open these.
Two 400 gram or 12 oz cans
00:15:45.24\00:15:51.75
And you can use chopped
tomatoes or whole tomatoes
00:15:51.78\00:15:55.42
but if the tomatoes need water
you might want to think about
00:15:55.45\00:15:58.52
blending them. Here we go.
Look at that, nice and smooth.
00:15:58.55\00:16:02.59
So put that in there.
00:16:02.62\00:16:06.73
And I'm going to add some salt.
00:16:08.56\00:16:12.50
Teaspoon of salt. Just
a touch of cayenne pepper.
00:16:12.53\00:16:15.87
Again leave it out if you
want but just a touch of heat
00:16:15.90\00:16:19.71
Not necessary to make it hot
just kind of rounds out the dish
00:16:19.74\00:16:24.41
somehow makes it delicious.
Tablespoon honey or date puree
00:16:24.45\00:16:28.58
And that's pretty much
nearly it so stir that together
00:16:32.02\00:16:37.13
Those are the and
flavor some ingredients.
00:16:37.16\00:16:41.06
and the main protein
for this dish is Tofu
00:16:41.10\00:16:47.57
So for Tofu we've
got 16 oz or 450 grams
00:16:47.60\00:16:52.91
the quantity doesn't need to
be exact. Drain the water out
00:16:52.94\00:16:57.68
It's really great. You can
find Tofu pretty much in all
00:16:57.71\00:17:01.08
supermarkets these days and of
course in Asian stores as well.
00:17:01.12\00:17:05.89
And we're going to cube it
up into cubes. Again, economize
00:17:09.29\00:17:14.16
your cuts so you only have
to cut things a minimum amount
00:17:14.20\00:17:17.40
of time just into half inch or
one centimeter cubes like that
00:17:17.43\00:17:23.04
I'm going to
stir that in like that
00:17:23.07\00:17:27.58
So the good base of the garlic
and the onion and mushrooms
00:17:33.42\00:17:38.15
and probably just another five
or ten more minutes on this dish
00:17:38.19\00:17:42.02
and all those
flavors will start to mingle.
00:17:42.06\00:17:43.83
And we'll just finish it
off in the end with a garnish
00:17:43.86\00:17:45.83
and some coconut cream.
Ok, those roast vegetables are
00:17:45.86\00:17:48.86
smelling amazing. We'll
just check if they're done yet
00:17:48.90\00:17:52.80
Ah look at that. I'll pull out
the shorter cooking time ones
00:17:52.83\00:17:56.91
and these guys I think
need a couple more minutes
00:17:56.94\00:18:00.54
So we've got those
that are out and ready to go
00:18:00.58\00:18:03.88
we'll put them on the
bench just to cool down
00:18:03.91\00:18:05.95
and we'll wait till the
other vegetables are finished
00:18:05.98\00:18:08.32
and then we can make
the roast vegetable salad.
00:18:08.35\00:18:10.25
So I think the quinoa is
finished, let's have a look here
00:18:13.39\00:18:16.86
Oh look at that. As you can
see it's beautiful and fluffy
00:18:17.93\00:18:22.33
So just fluff it up and
it's beautiful and fluffy quinoa
00:18:22.36\00:18:29.40
there's no moisture at the
bottom and it's ready to go
00:18:29.44\00:18:32.64
I've cooked probably about
twice as much and there's some
00:18:32.67\00:18:34.54
purpose. Especially when you
cook this type of thing put it
00:18:34.58\00:18:37.95
in a plastic container
or any kind of container
00:18:37.98\00:18:41.48
and store it in the frig.
You can use it next morning as
00:18:41.52\00:18:46.02
breakfast or couple days
later in a stir fry or something
00:18:46.05\00:18:48.82
like that. So here you
go, put it in the fridge and
00:18:48.86\00:18:52.33
just something to keep to
make the next meal easier.
00:18:52.36\00:18:55.50
The remaining quinoa we're
going to flavor. We promised
00:18:55.53\00:18:59.13
lemon infused. so I've got
a nice lemon zester here. So
00:18:59.17\00:19:03.61
we're just going to zest
the lemon into the quinoa and
00:19:03.64\00:19:08.48
the pot that it's in. And
this will make lovely shards of
00:19:08.51\00:19:13.01
beautifully fragrant
lemon citrus kind of flavor.
00:19:13.05\00:19:17.35
You probably want to use about
two lemons and try to avoid
00:19:19.82\00:19:24.76
your finger because it generally
doesn't taste good in quinoa!
00:19:24.79\00:19:28.10
Okay, there we go. Look
at that on the back of it.
00:19:44.31\00:19:48.22
All that beautiful lemon zest
that we can now sprinkle through
00:19:48.25\00:19:51.19
the quinoa. Okay to add to that
oops its hot. Some lemon juice
00:19:51.22\00:19:59.73
so we juice some more
lemons put the lemons in as well
00:19:59.76\00:20:03.83
Strain it through the
fingers to catch the pits
00:20:10.74\00:20:15.44
and this will
definitely be lemon infused.
00:20:15.48\00:20:20.02
Just a sprinkling of salt.
00:20:20.05\00:20:23.75
And a touch of oil. And
then we'll just stir that up.
00:20:23.79\00:20:31.86
Present it in a nice bowl.
00:20:31.89\00:20:36.13
And that is ready to serve.
00:20:36.16\00:20:40.50
Now it turns quite an ordinary
dish into something that's
00:20:45.27\00:20:48.51
just more beautiful and fragrant
00:20:48.54\00:20:51.81
I'm going to make a lovely
dressing now for the sweet chili
00:20:53.15\00:20:56.72
roasted vegetables. Pan on
the stove here. Nice and warm
00:20:56.75\00:21:01.19
Just going to add some
lovely ingredients to this
00:21:01.22\00:21:02.92
Just going to make
this dressing very special.
00:21:02.96\00:21:05.56
So again going to lemons.
Lemons are a great ingredient to
00:21:05.59\00:21:10.27
really add zing to any
kind of dish or dressing.
00:21:10.30\00:21:16.67
So the pan I'm going
to add the lemon juice.
00:21:20.41\00:21:24.15
Hope it won't spatter too
much Pips are in my fingers.
00:21:24.18\00:21:28.48
I'll get those pips out later.
00:21:32.22\00:21:34.42
We're going to add some sweet
chili sauce, about 2 tablespoons
00:21:34.46\00:21:40.93
A tablespoon of oil,
00:21:40.96\00:21:46.10
a half teaspoon of salt,
00:21:46.13\00:21:49.54
and two tablespoons
of grainy seeded mustard
00:21:49.57\00:21:54.34
We're just going to stir
that around and that is going to
00:21:58.15\00:22:02.25
create a lovely little dressing.
We're going to add some water
00:22:02.28\00:22:06.92
So you probably want
about a quarter of a cup
00:22:06.96\00:22:09.22
just to give it some
extra liquid as well.
00:22:10.56\00:22:13.60
Just turn the heat up a bit.
00:22:13.63\00:22:16.80
Get those naughty lemon pips out
00:22:19.97\00:22:23.41
Okay, that is better.
00:22:28.18\00:22:30.81
I think that's all the
ingredients. Let it just bubble
00:22:30.85\00:22:33.85
and thicken slightly to a
nice dressing. Meanwhile we
00:22:33.88\00:22:40.99
better check how the other
vegetables are going in the oven
00:22:41.02\00:22:43.56
Aha, look at that.
They are looking gorgeous.
00:22:45.93\00:22:51.47
So just push them
down. They're nice and soft.
00:22:51.50\00:22:54.30
So what we're going to do
is to put them on a platter
00:22:54.34\00:22:57.47
where we serve from. It's all
very hot so make sure you use
00:22:57.51\00:23:04.05
a good tea towel
or an oven glove.
00:23:04.08\00:23:07.95
And these ones here as
well. They've cooled down here
00:23:14.26\00:23:16.62
Again we could mix them in
a bowl but you'll damage the
00:23:16.66\00:23:21.00
ingredients every time you use
a different bowl or receptacle
00:23:21.03\00:23:24.03
try to minimize
handling all of your items
00:23:24.07\00:23:29.57
Look at the beautiful
colors here. Looking wonderful.
00:23:29.60\00:23:34.81
I'm going to take this dressing
and just drizzle it over
00:23:34.84\00:23:39.45
drizzle it over just like that
00:23:41.22\00:23:43.25
and that's a beautiful dressing.
00:23:46.52\00:23:50.03
And on top of that I've
got some Italian parsley
00:23:50.06\00:23:52.83
I'm going to slice it up to
give it a bit of green on top
00:23:52.86\00:23:57.07
Sprinkle it over and
the salad is now ready.
00:23:58.97\00:24:04.54
Doesn't that look beautiful?
00:24:04.57\00:24:06.54
Ok let's make this quick
and really healthy dessert.
00:24:08.84\00:24:11.41
I've got a banana date smoothie.
00:24:11.45\00:24:13.95
I'm going to start with a
cup of milk. There it goes.
00:24:13.98\00:24:18.52
It goes in the blender. I'm
using Almond milk. You can use
00:24:18.55\00:24:22.39
any healthy milk you've got.
Two bananas. Put them in there
00:24:22.42\00:24:27.56
I'm going to use ten dates.
I've only got chopped dates
00:24:27.60\00:24:30.43
so I'm going to add
ten worth of chopped dates.
00:24:30.47\00:24:34.27
Gives it sweetness and
a couple of cubes of ice.
00:24:35.94\00:24:38.67
Just to add a bit
of coldness as well.
00:24:38.71\00:24:41.78
And I'm going to put that
there and I'm going to blend.
00:24:41.81\00:24:44.68
While that's going on
we'll add coconut milk over here
00:24:51.65\00:24:53.99
And this will finish
off our goulash nicely.
00:24:57.03\00:25:03.26
Stirring the coconut
milk or coconut cream
00:25:03.30\00:25:08.40
It comes out
beautifully nice and creamy
00:25:08.44\00:25:11.44
I'll just put the garnish
before we put on the table
00:25:11.47\00:25:14.08
and there, it's all finished.
00:25:14.11\00:25:15.51
Let's mix this up here.
00:25:15.54\00:25:22.68
You see the beautiful
colors coming out here.
00:25:22.72\00:25:25.39
Try to land all the yummy
ingredients on top like that.
00:25:25.42\00:25:29.26
There you go,
bring out all the color.
00:25:29.29\00:25:34.36
There, it's nicely dressed.
Finished, finished, finished!
00:25:40.40\00:25:44.01
Look at that. Nice
smoothie. Very nice and dark.
00:25:52.01\00:25:56.05
So we're doing four servings.
00:25:56.08\00:26:00.66
Look at that. And just to
finish off a pinch of nutmeg
00:26:04.33\00:26:09.70
Just to give it
a bit of interest.
00:26:09.73\00:26:12.17
Just a bit of sprinkle.
00:26:12.20\00:26:17.91
And the dessert's
finished. There you go.
00:26:19.64\00:26:22.24
In 30 minutes you can achieve a
lot if you use some great skills
00:26:22.28\00:26:25.31
and techniques in the kitchen.
Let's take it to the table.
00:26:25.35\00:26:30.89
And there we have another
delicious meal in 30 minutes.
00:26:32.29\00:26:36.42
The lovely Hungarian
Goulash bursting with flavors
00:26:36.46\00:26:40.10
served with lemon infused quinoa
00:26:40.13\00:26:43.40
You will really enjoy that one.
00:26:43.43\00:26:45.17
And this salad which is
one of the favorite in my cafes
00:26:45.20\00:26:49.20
Just look at the amazing
colors and textures God has made
00:26:49.24\00:26:52.27
for us to enjoy.
They're just beautiful.
00:26:52.31\00:26:54.34
And people eat with their
eyes so it's important to cook
00:26:54.38\00:26:56.95
with a lot of color. And
of course the Mexican salad
00:26:56.98\00:27:00.08
bursting with
flavors and freshness.
00:27:00.12\00:27:02.12
And the banana date smoothie.
Thank you for joining me today
00:27:02.15\00:27:05.72
at Cook 30. I hope you enjoyed
it and learned some new skills
00:27:05.75\00:27:08.79
I look forward to
seeing you next time.
00:27:08.82\00:27:11.63