Welcome to Cook 30. I'm Jeremy
Dixon from the Revived Cafes
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in Auckland, New Zealand. I
also wrote the Revived Cafes
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Cook Books. And today, I want
to share with you some delicious
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Cafe style meals that you
can cook in your very own home
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Cook 30 food is all about
using whole food ingredients.
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We're going to be using protein
sources like beans, lentils
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and nuts. We're going to
use fresh fruit and vegetables
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whole grains like brown rice
and quinoa and tie it altogether
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with international
spices and herbs and flavors.
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And the best part about Cook 30
Food is you don't have to spend
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hours slaving away in
the kitchen to make it.
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I'm going to show you how you
can in just 30 minutes make a
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delicious healthy
meal for your family.
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On the menu today we have a
Shepherdess pie with lentils
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and potato mash. We have a
seedy slaw with lemon dressing
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a beautiful sesame
cucumber ribbon salad
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and to finish it off a
pineapple rice pudding.
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OK. To start any meal quickly
we want to make sure everything
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is up here. We have
the oven on at 350F or 180C
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The jug is boiled. Boiling water
ready to go. Pans on the stove
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hot and ready. Clear workspace,
chopping board and a good, sharp
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knife ready to go. If we
don't have those things at the
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beginning it can make your
meal take a lot, lot longer.
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So these things are really
worthwhile getting sorted out.
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So the first job is potatoes.
For the Shepherdess pie we need
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mashed potatoes on top so
we want to get the potatoes
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in boiling water really
quickly. So the jug is boiled
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Pour this into the pot
and turn this on to maximum
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I'm chopping up some potatoes.
I've got some white potatoes
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I'll probably need around
six small ones, so around a kilo
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or two pounds. We're going
to chop them up really small
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not really small but
small enough so they cut quickly
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You want to make sure there
aren't any big pieces so just
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they can take up to 20 or
30 minutes to cook. So nice and
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small, keeping
your cuts economic.
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You're cutting only the minimal
number of times you need to.
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It's really good when you're
making these type of dishes to
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make your own kind of components
things like mashed potatoes.
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can buy pre done potato mash in
the supermarket but it often has
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a lot of flavor enhancers
and preservatives and things
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So the more you can cook from
scratch just using basic fresh
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ingredients, things should taste
better and you'll find that
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you have better health because
you're eating better foods.
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So put these in
the boiling water
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Once it boils we'll turn
it down but we want it cooking
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really, really fast.
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The next part we want to make
for the Shepherdess Pie is the
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base with the lentils. So to
start with we can make our own
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tomato sauce but I've got a
really nice organic pasta sauce
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and all the ingredients are just
tomatoes, a little salt and a
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few spices and herbs. So
very, very product you can find
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I need an onion, so I'll grab
a red onion. So one red onion
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or half of a massive one.
I'm just going to chop it up
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into chunks. With this
I'm going to cut roughly cubic
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just so there is a bit of
texture in it. Red onions are
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quite a special, beautiful
ingredient. So we want to dice
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it not too finely so
you'll have little chunks.
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So let's get that
on. Just a touch of oil
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Put the onions in there.
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I'm going to add some garlic
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One big clove or two little ones
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With garlic get a good
garlic press, you can press it
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with skin on and all and from
the bottom comes fresh garlic
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Give it a stir around.
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So while we're adding a pasta
sauce this is for extra flavor
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You can make your own tomato
sauce if you want but this is
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when you're doing things in
30 minutes you do need to take
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some shortcuts. So
next ingredient is lentils
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and as many ways as you
can get your lentils, the way I
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prefer to do it is pre cook them
just lentils and water and I
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store them in the freezer, in
the fridge in little containers
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like this and you can bring
them out whenever you want.
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You can also buy tinned lentils
or you can cook them yourself
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on the day you need them. They
take round about 30 minutes to
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cook so they don't
really work for the quick meal.
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So you want two cups of lentils.
Let's get that going bit faster
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Here's one cup and two good
cups of lentils. I'll leave it
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on top here so the
onions can continue to sear
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and when that's finished
we'll add the tomato sauce.
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A great start to our meal.
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OK let's crack into the seedy
slaw. This is another great
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coleslaw from my Cafe.
It's really popular. This one's
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bursting with flavor. So
if you don't like coleslaw
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then you want to try this. Looks
like the potatoes are boiling
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so put the lid on and
turn it down a bit, just to low
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it's on medium so it's still
bubbling but not aggressively
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So for coleslaw the primary
ingredient is cabbage, white
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cabbage, purple cabbage and
carrots. And purple cabbages
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are really important. Often
people make coleslaw with white
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cabbage and carrot and it looks
really bland, so you want to
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make sure you have purple
cabbage, it's a worthwhile
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addition. Always aim for
color in any kind of salad.
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And we're going to put them, oh
it's boiling over, turn it down.
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it's just boiling let's
take the lid off a little bit
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So put these carrots... I'm
going to use the food processor
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this is a great tool. You could
grate these on a hand grater
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but this is really fast. If
you look in your cupboard you'll
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probably find you've got these
wonderful attachments you've
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never used with your
food processor before
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This is a grater attachment,
coarse grater on one side
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fine grating on the
other. So what we're going to do
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turn it on and feed these guys
through, just chop off the ends
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just push it
through. In a very short time
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you've got
yourself a lot of food.
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Here you go. That
is very well grated
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Now we're going to change to
another blade and you'll find
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using a slicer blade. Often
you might have a coarse one side
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and a fine on the other side
this one has an adjuster which
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is quite nifty. So you can
get a bit of medium setting
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and we're going to use
this to put the cabbage through.
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You just need to chop
off a wedge of this cabbage
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you want to cut this so it
fits through the hole on top.
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And we probably aim for
about 2 cups of each item
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so 6 cups in total
of these vegetables.
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Just cut out the core part
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chop into slices and
then we can feed it in.
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It's just so quick and easy.
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Again if you've got a good knife
you could use the knife to chop
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it up. If you want to save
yourself a couple of minutes
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in preparation
these things are great.
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Here we have it. Oops
there's a piece in here.
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Here we have a lovely load
of sliced cabbage and carrot.
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So for this one we
want to make a dressing
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And it's the lemon dressing
we use at Revive quite often
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First we need some
lemons, some lemon juice
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so you want round about
quarter of a cup of lemon juice
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This is a good go-to dressing
when you want something to add
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into some vegetable or
coleslaw. It's a lovely, neutral
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kind of dressing. Put it here,
strain it through my fingers
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lemon pips always seem
to get in, look at that.
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I'm going to make the dressing
in the bowl to save dishes
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primarily, but also it's a great
place to make it, no reason
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why you can't. Going to
need a tablespoon of honey
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going to add some
cumin, a teaspoon of it
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A tablespoon of oil
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And half a teaspoon of salt.
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Just going to mix it around with
a spoon and that's the dressing
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I'm going to pop all this
beautiful cabbage and carrot
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in here, trying to mix it around
and what I'm going to do is
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place this in the bowl and
leave it on top of the dressing
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and I'm going to mix it
up just before we serve.
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And that way you've got a
really nice, fresh coleslaw
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If you leave things
in the dressing too long
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it tends to, just mix it around
it tends to, you get a little
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bit, you can tell they're
a bit old, so if you want it
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as fresh as possible this
is a really neat trick to try.
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I made a bit of a mess here,
that's always fun with coleslaw
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Now the most interesting part
of this salad is the seedy side
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it's called the seedy slaw. We
are going to add some beautiful
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seeds. You want about a table
spoon of each so we've got some
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sesame seeds, white sesame seeds
and black sesame seeds give a
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amazing color so if you
can hunt some of these down
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there are some supermarkets
and some health stores
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I've got some celery seeds.
Celery seeds are just amazing
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They're little seeds you
use if you're growing celery.
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Have a look at that. And
they just taste like celery and
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and they're just really amazing.
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I'm going to add some fennel
seeds, just probably about a
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teaspoon of fennel seeds and
these add a great flavor as well
00:13:07.82\00:13:10.69
So fennel seeds are a great
seed as well. You've got all
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these beautiful flavors bursting
through when you eat this.
00:13:18.09\00:13:20.73
Fennel seeds are quite strong
so just a teaspoon of those.
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And a tablespoon of poppy
seeds to add some more color.
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So it's truly up to its
name of being a seedy slaw.
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So that's ready to go and
all we do before we dress up
00:13:35.31\00:13:38.88
just mix up together and
put a bit of garnish on top.
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Meanwhile I better check these
the onions are getting nice and
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cooked like that and we're just
going to add the pasta sauce
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we want round about
two cups one, two cups
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and mix it all up really well
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and this will become the
base for our shepherdess pie
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Lots of flavor in here, we
might want to add a bit of salt
00:14:01.97\00:14:04.47
because we do have
some lentils in there
00:14:05.84\00:14:09.91
we'll add a bit
more tomato sauce
00:14:09.94\00:14:13.35
So we're making great
progress on our meal today.
00:14:16.28\00:14:19.29
If you've just joined us on Cook
30 we're cooking a delicious
00:14:22.26\00:14:25.26
healthy meal. We have a
Shepherdess Pie with lentils
00:14:25.29\00:14:28.56
and potato mash. We're serving
this with a juicy, seedy slaw
00:14:28.60\00:14:32.80
with lemon dressing. We have
a sesame cucumber ribbon salad
00:14:32.83\00:14:36.87
and to finish it off a delicious
pineapple rice pudding.
00:14:36.91\00:14:41.58
This cucumber salad is really
easy to make. Grab a cucumber
00:14:42.18\00:14:45.78
telegraph is generally
best because the skin is edible
00:14:45.81\00:14:48.42
so any kind of cucumber with
edible skin. And we're going to
00:14:48.45\00:14:51.52
start peeling like this.
And when you get down to the
00:14:51.55\00:14:58.56
seeds, turn it around and do the
next side. You pretty much want
00:14:58.59\00:15:04.47
to do a triangle so we're
doing essentially three sides.
00:15:04.50\00:15:09.00
Make sure you've got
nice big thick ribbons.
00:15:09.04\00:15:12.37
It doesn't matter
if they're not perfect.
00:15:12.41\00:15:15.68
Not quite a triangle but make
sure you're getting there you go
00:15:22.62\00:15:25.72
once that starts happening
you've generally gone far enough
00:15:25.75\00:15:28.52
Peel as much as you can and
you want to have as much of that
00:15:28.56\00:15:31.39
dark green in there as possible.
00:15:31.43\00:15:34.66
You generally don't want to have
too many seeds. We'll reserve
00:15:35.43\00:15:38.53
that, we can make a nice dip
or a dressing some other time
00:15:38.57\00:15:42.20
We're going to put these
beautiful ribbons of cucumber
00:15:42.24\00:15:45.27
in a nice platter. Just
drop them so they kind of twist
00:15:45.31\00:15:50.41
beautifully, generally
they just land kind of naturally
00:15:50.45\00:15:53.52
I mean look at these beautiful
textures and shapes there, just
00:15:53.55\00:15:57.25
make sure they spread nicely
like that. Isn't it beautiful?
00:15:57.29\00:16:01.06
It's brilliant. You know it's
going to be fresh and alive.
00:16:01.09\00:16:04.46
Need a little dressing to
go with that. We got a sesame
00:16:05.23\00:16:07.86
dressing. So we're going
to start with 2 teaspoons of
00:16:07.90\00:16:12.23
sesame oil. Don't
need much, one, two.
00:16:12.27\00:16:15.47
We're going to add
just a 1/4 teaspoon of salt.
00:16:15.50\00:16:19.51
We're going to
juice some lemons again.
00:16:21.18\00:16:23.41
We're going to need about
two tablespoons of lemon juice.
00:16:32.62\00:16:35.46
We're going to pour it in there
the aim is not to get pips in!
00:16:36.99\00:16:43.47
I'm going to add a
tablespoon of honey.
00:16:50.27\00:16:54.88
And also one thing that's going
to seal the salad off really
00:16:56.54\00:16:59.11
nicely is just a teaspoon
of ginger. Just a little bit
00:16:59.15\00:17:02.78
in there to give
it a nice bit of bite.
00:17:02.82\00:17:05.92
Stir it up. You can't mix this
dressing in the salad itself
00:17:07.19\00:17:11.76
because you do need to give
it a stir up with the ginger
00:17:11.79\00:17:14.30
Just like that. Look at
that beautiful dressing.
00:17:20.04\00:17:22.44
Okay pour it over. The dressing
will be soaked up by the
00:17:26.01\00:17:31.38
cucumber amazingly. Before
we serve we might do a little
00:17:31.41\00:17:33.85
bit of a mixture again and
to garnish we just got some, use
00:17:33.88\00:17:37.85
some chilies or some red peppers
chilies are really nice but
00:17:37.89\00:17:41.99
I'm just going to keep this
mild just slice off the ends
00:17:42.02\00:17:45.49
and just give a nice long
diagonal slice. You've kind of
00:17:45.53\00:17:50.03
got donut shaped
peppers or chilies
00:17:50.07\00:17:55.17
as thin as you can make it
00:17:57.21\00:17:59.27
when you use your knife make
sure you rock it back and forth
00:17:59.31\00:18:02.11
you've got good action so
the knife makes good contact
00:18:02.14\00:18:05.41
with the board every time.
00:18:05.45\00:18:06.78
Just put those over like that
00:18:08.72\00:18:11.15
and just a
sprinkling of sesame seeds
00:18:11.19\00:18:15.82
and that is one beautiful,
fresh, delicate salad.
00:18:15.86\00:18:21.73
Now it's time to
start the rice pudding.
00:18:25.43\00:18:27.90
So I've cooked some rice and
put it in the fridge previously
00:18:27.94\00:18:30.51
When we cook rice we always cook
extra cause it's really handy
00:18:30.54\00:18:33.27
the following days. So you want
to start with about two cups of
00:18:33.31\00:18:36.85
precooked brown rice. Put
that in a pan. I've turned it on
00:18:36.88\00:18:41.32
already and round about a
cup of almond or soy or oat milk
00:18:41.35\00:18:47.72
whatever you want, just in
there just to make it a little
00:18:47.76\00:18:51.26
bit creamy. Give
that a bit of stir around.
00:18:51.29\00:18:54.66
If we just leave this here
for a couple of minutes the rice
00:18:58.03\00:19:00.90
will absorb all that
almond milk that I'm using now
00:19:00.94\00:19:04.64
and become a really great base
for the up and coming pineapple
00:19:04.67\00:19:08.58
rice pudding. Just tap it like
that. Get all the rice separated
00:19:08.61\00:19:12.68
That's a really great way. You
could actually start the rice
00:19:13.62\00:19:15.28
beginning at the meal and it
would probably take 30 minutes
00:19:15.32\00:19:17.49
So this is just a good
way to get it underway.
00:19:17.52\00:19:20.56
So now we want to get this
Shepherdess Pie in the oven.
00:19:21.46\00:19:24.89
So number one. This in
here is looking really good.
00:19:24.93\00:19:28.16
It looks like it's
nice and stewed together.
00:19:28.20\00:19:31.53
The onions have cooked a little
bit and the lentils and tomatoes
00:19:31.57\00:19:34.54
have all mixed together. So
this is going to be the base
00:19:34.57\00:19:36.94
I'm going to pour it into
a good dish appropriate for a
00:19:36.97\00:19:42.14
Shepherd's Pie
or Shepherdess Pie.
00:19:42.18\00:19:44.71
I'm calling it Shepherdess Pie
because there's no meat in it.
00:19:45.45\00:19:47.88
There's healthy lentils.
Spread that around on the bottom
00:19:49.55\00:19:53.56
and that's a really
flavorsome base to have.
00:19:53.59\00:19:57.16
These potatoes I think are done.
00:19:58.63\00:20:01.96
They're starting to
break apart which is good.
00:20:02.00\00:20:04.17
Just test the pot
before you pick it up.
00:20:05.70\00:20:07.90
Just going to
drain it in the colander.
00:20:07.94\00:20:11.61
Just going to
need to put it there.
00:20:21.85\00:20:26.09
Just going to start
mashing it with a potato masher.
00:20:26.12\00:20:30.09
Now with the potato mash
we don't want a perfect mash
00:20:31.13\00:20:34.50
We want a little bit rustic
so we want to just under mash
00:20:34.53\00:20:37.77
it a little bit so there's a
few chunks of potato in there
00:20:37.80\00:20:40.80
It just makes it
really interesting when you're
00:20:40.84\00:20:42.44
eating a dish to come across
a different texture or a little
00:20:42.47\00:20:45.84
pack of potato so you don't
need to be too perfect on that
00:20:45.87\00:20:48.98
and also you can save
the potato skins as well
00:20:49.01\00:20:51.05
they add great texture as
well along with lack of wastage
00:20:51.08\00:20:55.05
so I generally try not to peel
my vegetables where possible.
00:20:55.08\00:21:00.16
So we're going to add two table
spoons of sweet chili sauce
00:21:00.19\00:21:04.06
to give it a bit of
sweetness a bit of interest
00:21:04.09\00:21:09.10
going to add a tablespoon
of whole grain mustard
00:21:09.13\00:21:11.10
and 1/2 teaspoon of salt
00:21:14.27\00:21:18.47
and I'm going to just
add about a cup of milk
00:21:19.17\00:21:21.28
to make it nice and creamy
00:21:21.31\00:21:23.45
and turmeric. Turmeric will
add a beautiful yellow color
00:21:26.78\00:21:31.05
We want round
about 1/4 of a teaspoon
00:21:31.09\00:21:33.29
So we'll just stir that up
and it will become a really nice
00:21:40.70\00:21:44.73
topping for our shepherdess pie
00:21:45.77\00:21:48.64
So the beautiful flavors of the
mustard, the sweet chili sauce
00:21:51.37\00:21:54.91
will really make a nice topping.
00:21:55.64\00:21:57.11
It's a little more liquidy than
I like but it will still be fine
00:22:02.22\00:22:05.19
And then we're going to
tip it in there, look at that
00:22:06.49\00:22:09.89
and that is the
topping. How easy is that?
00:22:09.92\00:22:13.60
Now this is all actually cooked
so you can technically eat it
00:22:13.63\00:22:17.07
but it's quite nice to have
it settled and flavors to mingle
00:22:17.10\00:22:21.90
in the oven. So I'm
going to put it in the oven
00:22:21.94\00:22:24.67
around 350F, about 180C. I'll
put it probably for round about
00:22:24.71\00:22:30.91
7-10 minutes left in our meal
00:22:30.95\00:22:33.95
and it will just cook and
just be finished by the time
00:22:33.98\00:22:36.79
we are ready to serve.
00:22:36.82\00:22:40.29
We're making great progress
on this meal. We've got the
00:22:40.32\00:22:43.73
seedy slaw done and ready
to go, it just needs mixing
00:22:43.76\00:22:47.06
The cucumber salad is done.
00:22:47.10\00:22:48.86
The Shepherdess Pie with lentils
and potato mash is in the oven
00:22:48.90\00:22:52.33
just finishing off, so
let's finish the dessert.
00:22:52.37\00:22:54.90
One ingredient first is bananas.
And I've got some frozen bananas
00:22:54.94\00:23:00.08
here. Just adds a nice touch.
So just make sure you've got
00:23:00.11\00:23:03.01
bananas and you've put them
in the freezer and freeze them.
00:23:03.04\00:23:06.28
So I've got about two bananas.
00:23:06.31\00:23:09.08
We'd best start with the
pineapple. I'm going to use
00:23:09.12\00:23:13.22
a fresh pineapple and again
if you've got canned pineapple
00:23:13.25\00:23:15.92
that will be fine as well. When
you've got fresh it's obviously
00:23:15.96\00:23:18.63
a preference to use. So
take the top and the bottom off.
00:23:18.66\00:23:22.56
and then we'll just
slice down the side.
00:23:23.63\00:23:26.07
Making sure you'll get rid
of the naughty eyes in there.
00:23:28.37\00:23:33.27
Slice it in half, slice again.
And you can just take off the
00:23:36.01\00:23:40.68
hard core in the middle.
00:23:40.72\00:23:44.95
So we're going to use half
the pineapple in the mix itself
00:23:50.29\00:23:53.13
It's going to chop
it up in the blender.
00:23:53.16\00:23:55.13
Like that. It will turn into
pineapple juice pretty quickly.
00:23:58.10\00:24:01.04
I'll just add a
little bit more as well.
00:24:01.07\00:24:03.64
And then we're adding
the bananas in as well.
00:24:04.97\00:24:07.31
Two bananas and let's blend it.
00:24:09.88\00:24:12.98
Let's check the rice. Look at
that. Beautiful, the almond milk
00:24:22.06\00:24:28.00
has really soaked into the rice
00:24:28.03\00:24:31.23
This is lovely and
blended. A nice thick banana and
00:24:37.47\00:24:41.74
pineapple mix. Put
that together look at that!
00:24:41.78\00:24:45.81
And what we're going to
do now is stir it together.
00:24:47.98\00:24:50.19
You've got this
beautiful pineapple creamy rice
00:24:53.19\00:24:56.62
kind of mixture that's
going to go beautifully.
00:24:56.66\00:24:59.66
Get some nice
glass serving dishes
00:24:59.69\00:25:05.33
We're just going to pour it
in. I'm just going to get a cup
00:25:05.37\00:25:07.34
this can get very messy.
00:25:07.37\00:25:09.64
I try to use a bowl.
00:25:09.67\00:25:13.07
Just pour it in like this.
00:25:13.11\00:25:17.15
So this is a great healthy
dessert that you can have
00:25:21.25\00:25:24.12
You don't need to rely
on ice cream and all these
00:25:24.15\00:25:26.96
unhealthy things that
cannot make you feel that great
00:25:26.99\00:25:30.83
zapping energy and vitality
00:25:30.86\00:25:34.36
so these simple
desserts can be very delicious.
00:25:35.40\00:25:39.03
On top we're just going
to use some of that pineapple
00:25:40.54\00:25:42.60
just chop it up
into little cubes
00:25:44.34\00:25:47.98
really thin dices like that
00:25:54.88\00:25:57.75
kind of rough doesn't
have to be too perfect.
00:25:57.79\00:26:00.86
Just put some of that on top
00:26:00.89\00:26:03.43
with the
freshness coming in there
00:26:05.39\00:26:07.23
a little bit of mint on
top and we're ready to take it
00:26:08.73\00:26:11.40
to the table. Shepherd's Pie
is in the oven. It will be ready
00:26:11.43\00:26:15.44
very shortly and that's pretty
much the meal ready to go.
00:26:15.47\00:26:19.74
There we have the delicious
Shepherdess Pie with lentils
00:26:23.04\00:26:25.71
and potato mash,
really healthy whole foods.
00:26:25.75\00:26:28.78
Warming winter meal I suppose
00:26:28.82\00:26:31.12
We've got these two
amazing salads. The seedy slaw
00:26:34.62\00:26:38.16
with fennel seeds, poppy
seeds just bursting with flavor
00:26:38.19\00:26:42.56
You know that's
going to taste fantastic!
00:26:42.60\00:26:44.43
And this beautiful,
subtle cucumber ribbon salad
00:26:44.47\00:26:49.44
Absolutely delicious. And
of course not to forget the
00:26:49.47\00:26:52.34
pineapple dessert,
very quick and easy to make.
00:26:52.37\00:26:54.74
Thank you for
joining me today on Cook 30
00:26:54.78\00:26:57.31
I hope you've learned some
new skills, ingredients and
00:26:57.35\00:27:00.35
techniques that can help you
make deliciously healthy meals
00:27:00.38\00:27:03.49
for your family. I look
forward to seeing you next time.
00:27:03.52\00:27:06.55