Welcome to Cook:30.
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I am Jeremy Dixon
from the Revive Cafes
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in Auckland, New Zealand.
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And also wrote the
Revive Cafe cookbooks.
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And today, I
want to share with you
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some secrets from my cafe,
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so you can make
delicious healthy meals
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in your very own home.
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Cook:30 Food is about
using great whole food,
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plant-based ingredients.
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We're going to be
using protein sources
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like beans, nuts and lentils.
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Whole grains, fresh
fruit and vegetables
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and tying it all
together with herbs and spices
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and international flavors.
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And the best part
about Cook:30 food
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is you do not
have to spend hours
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slaving away in
the kitchen making it.
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I'm going to show you a
great delicious healthy meal
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in the next 30 minutes
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and you'll be
amazed how easy it is.
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On the menu today, we
have a McHealthy meal combo.
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We are starting
with an amazing burger
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that has a bean
patty, Moroccan hummus,
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fresh salad vegetables
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and roasted butternut squash.
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On the side, we're going
to have sweet potato fries
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and finishing it off
with a carob ice shake.
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So to start, we gonna make sure
we set up our kitchen properly.
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A nice clear work surface.
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We've got a pan on the stove.
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The oven's preheated at
350 Fahrenheit, 180 Celsius.
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A sharp knife.
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Good chopping board
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and I've got lots
of healthy ingredients
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in a cupboard, in refrigerator.
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So we're going to start
with the sweet potato fries
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and these are being nothing like
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anything you've tasted before.
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So we're going to start
with some sweet potatoes.
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And you can choose
any color you want.
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You can have the, the purple,
the red, the orange, the gold.
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And we're not going
to peel them at all.
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I'm not a big fan
of peeling vegetables,
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we don't need to
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because obviously it takes time,
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it creates wastage
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and it has actually lots of
nutrients in the skin as well.
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So then to make fries,
we're just gonna chop this
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into nice, thick circles.
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And then we're just
gonna line them up together
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and probably do about
three at a time up here.
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Skillful, and just cutting them,
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whoops, we just
might just do two,
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I'm not offering
that skill for today.
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Cut two, just like that.
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And you get really
nice fried type size,
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a nice chunky fries.
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So continue with
the rest of them.
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So when you get fries
from a fast food place,
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they're generally
deep fried in oil,
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which means you
got huge amounts of fat
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and the fats being usually
not very good fat as well.
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Just chop this up.
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Just keep cutting them
into nice fry size pieces.
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They all reduce a little
bit when they are cooking,
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so you probably want
to err on the bigger side
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than the smaller side.
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And if you've got a
long way or a short way,
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make sure you get a long
way 'cause you want longer fries
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rather than shorter fries.
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And you want to
know these potatoes,
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these fries is going
to be a lot lower fat
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than the ones you
get in a fast food place.
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Going to need some oil,
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probably about two
tablespoons of oil.
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So this is
actually very small amount
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compared to what you'd be using
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if you were in a
fast food restaurant
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deep frying.
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So just toss them up like this,
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just so that
they're evenly coated.
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It's really important
that it's evenly distributed
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so they, they
cook and don't burn,
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will help things
cook faster, evenly.
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And obviously,
it's lots of flavor.
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Oven tray, like that.
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Spread them out.
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Don't have to be
perfectly spread out
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and pop them in the oven.
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So they're underway
and they'll be ready in
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probably around
about 15 to 20 minutes.
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Next ingredient is the
roasted butternut squash.
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And this is amazing
vegetable when it's cooked
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and it's an amazing
ingredient for burger.
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With the butternut
squash, you've got this here
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which is all butternut,
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this here what is
butternut and seeds.
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So of course, when we cook,
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we just going to
use the top section.
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And we're just
going to slice off.
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We're just going to
slice off four rings
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of butternut squash
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and these are happen
to be burger-shape sizes,
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so they're going
to be really nice.
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And the skin on this
is really, really soft,
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so you leave it on.
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We don't need to peel it.
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Just put, just a touch
of oil on oven, oven tray,
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baking tray.
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Both sides.
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Just a very light coating.
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These are my
favorite oven trays.
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They are really inexpensive,
go in the dish washer
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and it is very,
very handy and versatile.
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And they're non-stick as well.
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So we're going to put
those in the oven as well.
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And there we have two
jobs, they're mainly underway,
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the two, the two
long cooking jobs
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and now we can get on
with the rest of the meal.
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One of the great
secret to a great burger
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is a great patty.
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So I'm going to
show you really nice,
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delicious patty
that you can make
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that's really, really quick.
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So I'm using beans,
I'm using frozen soybeans.
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You could use frozen
broad beans, fava beans,
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or any other
kind of similar bean.
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And we're going to
use a can of white beans,
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and I've got
some cannelloni beans
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but any kind of
whitish bean would do.
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This recipe is not that fussy.
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So open the can
beans and drain them.
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And beans are a
great source of protein.
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So you want to have
a bit of protein in,
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generally in most
meals, we have a meal.
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And I'm just
gonna put everything
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into the food processor.
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So one can of
beans and a bag of these.
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This is ten ounces
or about 280 grams.
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Hope you like that.
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Beautiful color.
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And these are
actually kind of raw
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but they're actually
fine, they're stored,
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they're frozen
when they're fresh.
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So you get a really nice
fresh flavor in the burger.
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Okay, now I want to add
some flavor, fennel seeds.
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So we're going to put about
a teaspoon of fennel seeds in
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and I just had this
lovely, you just bite in,
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you just get these little
burst of really nice flavor.
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Tablespoon of coriander, dried.
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Gonna add a
tablespoon of sweet chili sauce.
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And, yeah, some
cilantro or coriander.
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So we're going to use the stalks
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'cause, um, so
chop off the in bits
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and just chop,
roughly chop stalks like that.
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And we're going to reserve that
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for garnish later for something.
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Here we go.
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Is everything in there?
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Ah, we need a bit of
flour, so I've got some
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besan flour here
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or also called
chickpea or chana flour.
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You can also use whole
wheat flour or rice flour
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but just a bit of flour,
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just to help bind
everything together.
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Just a good tablespoon.
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So now just put the lid
on and blend or process.
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We want those going around.
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Plenty of noise there.
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So we got a pan
on the stove here,
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just check it's nice and hot.
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So when you put your hand
over, you kind of want it be,
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you can just kind of
keep your hand above it
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and it's really, really warm.
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So it's kind of a, the
best way to have a pan.
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Look at that.
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I think that's ready,
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'cause you can see
the, the lovely burger is,
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or the mix has
been mixed pretty well.
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I'll take the blade out.
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And we're just
gonna put this in here
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and make little burger patties.
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So, splash of oil.
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Use a good non-stick frying pan.
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You're going to need
just a splash of oil.
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I'm just going to use the hands
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and just form
these burgers, so...
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You want them
probably round about,
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you know, double golf ball size.
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So make them either
form that are out like that.
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And just put them in the pan.
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And you know the pan's
right when you put it in
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and it's just a nice sizzle.
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You don't want oil
splattering everywhere.
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As you can see, the beans
haven't been totally blended
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and that's totally fine.
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You want a bit of texture.
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You don't want it just
be to be totally mushy.
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You just want to make sure
there's a nice taste in there.
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Another, another one.
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So we're doing
around about servings
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for about four people today.
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Just um, put them in there.
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You can smell all these
flavors with the cilantro,
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the coriander, the fennel seeds,
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that these are going
to taste really nice.
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Just wash my hands.
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Just move the oil around.
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We'd just leave them
just happily sit there,
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they're probably
going to take about
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five minutes a
side to cook through.
00:10:08.37\00:10:10.37
And we'll come
back to those later.
00:10:10.41\00:10:14.88
We made a fantastic
star in this McHealthy meal.
00:10:14.91\00:10:18.11
We've got the
butternut in the oven,
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the korma fries are in the oven,
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well, the sweet potato fries.
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And the bigger
patties, they're off
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and racing in the pan.
00:10:24.99\00:10:26.76
So we're going to
make the hummus now,
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the Moroccan hummus.
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So we're going to
start with a red onion, oops.
00:10:29.52\00:10:33.56
And we're just
gonna cut the ends off.
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Put into half.
00:10:36.97\00:10:38.43
And we're just going to gently,
00:10:38.47\00:10:39.80
we're going to fry
this up and caramelize it.
00:10:39.83\00:10:41.34
And add it to the hummus whole.
00:10:41.37\00:10:44.11
Normally you might get
something like this to a dip
00:10:44.14\00:10:46.78
and blend it in.
00:10:46.81\00:10:48.14
That's really
nice, these beautiful,
00:10:48.18\00:10:50.15
sweet strands of red onion
00:10:50.18\00:10:53.65
running through a hummus or dip,
00:10:53.68\00:10:55.68
especially in a burger.
00:10:55.72\00:10:57.15
So just slice them
as thinly as you can.
00:10:57.19\00:11:01.32
And again, when you're slicing,
00:11:01.36\00:11:03.09
you're slicing through
the, through the onion.
00:11:03.12\00:11:08.93
You want to make
sure you got a really nice
00:11:08.96\00:11:10.73
sharp knife.
00:11:10.77\00:11:13.94
Oop, cut that one last.
00:11:13.97\00:11:17.71
And put this in little pan.
00:11:17.74\00:11:19.07
Now these little pans
here are really inexpensive
00:11:19.11\00:11:20.74
and really awesome
00:11:20.78\00:11:22.18
when you want to just
get something cooking,
00:11:22.21\00:11:25.48
um, really quickly
with little high hustle.
00:11:25.51\00:11:28.32
Doesn't take
much room on the stove
00:11:28.35\00:11:29.68
and you can put them
straight in the dishwasher.
00:11:29.72\00:11:31.75
So put it on there,
and they also heat up
00:11:31.79\00:11:33.62
very, very fast.
00:11:33.66\00:11:35.09
So gonna put
just a touch of oil,
00:11:35.12\00:11:37.89
just to get it underway.
00:11:37.93\00:11:39.69
And we're going to
put this onion here
00:11:39.73\00:11:44.37
and we're going to let
that just slowly caramelize
00:11:44.40\00:11:47.47
and in about
five or six minutes,
00:11:47.50\00:11:48.84
it will be beautiful and
thin and juicy and sweet.
00:11:48.87\00:11:53.17
And we can add
that to the hummus
00:11:53.21\00:11:56.21
that we're about to make now.
00:11:56.24\00:11:58.28
So grab your blender.
00:11:58.31\00:11:59.65
We can use a stick
blender if you want.
00:11:59.68\00:12:01.18
Just going to make
a reasonably standard
00:12:01.22\00:12:02.98
hummus recipe.
00:12:03.02\00:12:04.49
And the first ingredient is
garbanzo beans or chickpeas,
00:12:04.52\00:12:08.32
I mean what
country you come from,
00:12:08.36\00:12:10.33
all the same thing.
00:12:10.36\00:12:12.19
Um, can is obviously
the most convenient way
00:12:12.23\00:12:14.50
of getting them.
00:12:14.53\00:12:15.86
But they're also--
00:12:15.90\00:12:17.23
generally at home
we'll cook them up,
00:12:17.27\00:12:19.73
cook a big batch up.
00:12:19.77\00:12:21.20
Store them, place in containers,
00:12:21.24\00:12:22.74
put them in the freezer
00:12:22.77\00:12:24.11
and you've got fresh chickpeas
available whenever you want.
00:12:24.14\00:12:27.88
So one can or
around about two cups.
00:12:27.91\00:12:30.61
Lemon juice is an
essential ingredient for hummus.
00:12:30.65\00:12:33.92
So we want juice,
around about four tablespoons,
00:12:33.95\00:12:37.35
which is usually
around about two lemons.
00:12:37.39\00:12:42.62
That just gives it a
lovely sharp note to the hummus.
00:12:42.66\00:12:47.53
Pour it in through my
fingers to catch the pips.
00:12:47.56\00:12:49.96
I think I caught all of them.
00:12:53.13\00:12:54.47
Look over
there, this is, whoops.
00:12:58.04\00:13:01.68
This is cracking away already.
00:13:01.71\00:13:06.28
Tahini is an
essential element for hummus
00:13:06.31\00:13:08.28
and tahini, you just
grind up sesame seeds.
00:13:08.32\00:13:11.15
You can buy these
at most supermarkets
00:13:11.19\00:13:12.85
or around health stores.
00:13:12.89\00:13:14.52
So I got two
tablespoons in here.
00:13:14.56\00:13:16.39
Two good tablespoons.
00:13:16.42\00:13:17.79
'Cause it's
Moroccan, we want to add
00:13:20.13\00:13:21.46
a Moroccan flavor,
so we're going to put
00:13:21.50\00:13:23.43
a tablespoon of cumin powder.
00:13:23.47\00:13:25.00
You can smell that, beautiful.
00:13:28.57\00:13:31.44
And we want to put
about a half teaspoon of salt.
00:13:31.47\00:13:35.28
And we need some water.
00:13:35.31\00:13:38.01
So we get some water on hand
00:13:38.05\00:13:40.22
and every bit of your
hummus you'll make is different.
00:13:40.25\00:13:43.02
So you've kind of
got to taste it as well,
00:13:43.05\00:13:45.19
so start with a
half cup of water.
00:13:45.22\00:13:47.72
And also we're
going to add some garlic,
00:13:47.76\00:13:49.39
we can't forget
garlic in hummus.
00:13:49.42\00:13:52.86
So just,
probably two good cloves
00:13:52.89\00:13:57.40
or perhaps use these,
uh, one big and two little.
00:13:57.43\00:14:01.97
You just need garlic press.
00:14:02.00\00:14:03.34
Squeeze it straight through.
00:14:06.21\00:14:10.21
And there is some garlic.
00:14:10.25\00:14:11.58
And then let's blend it up.
00:14:14.98\00:14:16.42
Got to implement.
00:14:26.96\00:14:28.90
Let's get these turning,
mate, so they don't burn.
00:14:28.93\00:14:30.93
We're doing well.
00:14:35.67\00:14:37.01
And it looks
pretty good, look at that.
00:14:44.15\00:14:46.21
'Cause you make in a blender
rather than food processor,
00:14:46.25\00:14:48.42
you have to make your
hummus reasonably liquid.
00:14:48.45\00:14:50.32
This is okay.
00:14:50.35\00:14:51.69
So that's pretty much,
the hummus is ready to go.
00:14:55.22\00:14:58.29
So let's leave it there.
00:14:58.33\00:14:59.83
And as soon as
those onions are finished,
00:14:59.86\00:15:02.06
then we'll just mix
it in with the hummus
00:15:02.10\00:15:04.03
that come really nice dip
00:15:04.07\00:15:05.40
that we can use
to put on our burger.
00:15:05.43\00:15:10.27
If you've just
joined us on Cook:30,
00:15:10.31\00:15:11.97
we are making a
McHealthy meal combo.
00:15:12.01\00:15:15.11
We've got an amazing burger
with a delicious bean patty,
00:15:15.14\00:15:18.51
Moroccan hummus,
fresh salad vegetables,
00:15:18.55\00:15:21.58
and roasted butternut squash.
00:15:21.62\00:15:24.22
On the side, we
have sweet potato fries
00:15:24.25\00:15:27.06
and finishing off with
delicious carob ice shake.
00:15:27.09\00:15:32.46
Okay, we need to
prepare fresh vegetables
00:15:32.49\00:15:34.00
for the burger.
00:15:34.03\00:15:35.36
So I've got some
nice big tomatoes,
00:15:35.40\00:15:37.33
a beautiful cos
or romaine lettuce
00:15:37.37\00:15:39.67
and a good avocado.
00:15:39.70\00:15:41.60
So we'll just
prepare these ahead of time.
00:15:41.64\00:15:43.54
So we want four
big slices of tomato,
00:15:43.57\00:15:51.01
like for four burgers.
00:15:51.05\00:15:52.51
We can use that for
sauce or something else later.
00:15:52.55\00:15:54.98
And just nice
big chunks of tomato.
00:15:55.02\00:15:57.99
Look at that
juicy dripping here.
00:15:58.02\00:16:00.19
Nice home grown tomatoes.
00:16:00.22\00:16:02.69
And then with the lettuce,
00:16:02.72\00:16:04.09
we want to just peel
off some nice leaves,
00:16:04.13\00:16:06.86
so perhaps we'll just
start with these ones,
00:16:06.90\00:16:09.23
and we can break
them in half later,
00:16:09.26\00:16:10.60
so it's four nice leaves
00:16:10.63\00:16:13.40
and they'll fit
nicely in the burger.
00:16:13.44\00:16:16.71
And two, and I'll
perhaps close from here.
00:16:16.74\00:16:20.61
No, and this one
here. Here's a good one.
00:16:20.64\00:16:23.14
Just pick it four lovely leaves.
00:16:23.18\00:16:26.31
Nice, crisp.
00:16:26.35\00:16:27.68
That's my favorite leaves
is Romaine or cos lettuce.
00:16:27.72\00:16:31.09
A burger needs avocado.
00:16:31.12\00:16:34.26
So chop this guy in half.
00:16:34.29\00:16:36.99
Get rid of the
stone with a knife.
00:16:37.03\00:16:38.43
And we're just
going to peel it off.
00:16:42.30\00:16:44.27
Look, where are those
onions going with a...
00:16:44.30\00:16:46.43
we'll give a bit
of a toss around.
00:16:46.47\00:16:49.10
They're going well.
00:16:49.14\00:16:50.94
They're nearly ready to flip.
00:16:50.97\00:16:53.24
So we want to just
take the skin off here.
00:16:53.27\00:16:59.61
And slice them up.
00:16:59.65\00:17:01.55
So part of this
burger is getting
00:17:01.58\00:17:03.08
all the components ready,
so we put the burger together,
00:17:03.12\00:17:05.82
it can happen very
quickly right at the end.
00:17:05.85\00:17:09.19
So we're just gonna
slice any bad bits off.
00:17:09.22\00:17:13.56
I'll just slice
the avocado like that.
00:17:13.60\00:17:16.26
I've got bit of a bad bit
00:17:16.30\00:17:18.07
and then slice
it again like this.
00:17:18.10\00:17:19.73
And put it on our platter.
00:17:23.24\00:17:24.71
Ready to go.
00:17:24.74\00:17:26.88
I've also got some
nice hamburger buns.
00:17:26.91\00:17:29.81
So I finally found
some whole meal ones.
00:17:29.84\00:17:31.71
It is very hard
to find all good,
00:17:31.75\00:17:33.45
whole meal bread or burger buns.
00:17:33.48\00:17:36.32
These are slightly tiny
but they do a really good job.
00:17:36.35\00:17:39.55
So I've got four bigger buns
00:17:39.59\00:17:42.56
that we can use to
put everything inside.
00:17:42.59\00:17:45.69
It is ready for the plate up.
00:17:45.73\00:17:48.63
So we better get
these burgers flipping,
00:17:48.66\00:17:50.50
they're looking really good.
00:17:50.53\00:17:52.13
Where's my flip-it-on?
00:17:52.17\00:17:54.64
Here is.
00:17:54.67\00:17:56.57
So I just want to
gently grab these.
00:17:56.60\00:17:58.87
I'll start this one here.
00:17:58.91\00:18:00.71
Lift it up and
flip it over like that.
00:18:00.74\00:18:02.64
Look at that.
00:18:02.68\00:18:04.41
It's time to get it pretty well.
00:18:04.45\00:18:06.28
Really gentle.
00:18:06.31\00:18:08.78
These are quite delicate
but they're really delicious.
00:18:08.82\00:18:11.99
Look at that nice, nicely brown.
00:18:12.02\00:18:16.66
Here we go.
00:18:16.69\00:18:18.63
It's another couple of minutes
00:18:18.66\00:18:20.36
and they will start to harden up
00:18:20.40\00:18:21.86
and they will be delicious.
00:18:21.90\00:18:25.10
Okay, this is
nice and caramelized.
00:18:25.13\00:18:26.63
Look at that.
00:18:26.67\00:18:28.00
For the mix, we're just
gonna basically put it in the...
00:18:28.04\00:18:31.17
I think we'll put this in here,
pour the hummus into a bowl.
00:18:31.21\00:18:33.91
Get a good spatula.
00:18:38.68\00:18:40.68
All these great
Moroccan flavors in here.
00:18:45.29\00:18:47.72
And we're just gonna put
this up with onion inside.
00:18:52.53\00:18:57.07
And just mix it up.
00:18:57.10\00:18:59.23
It's a lovely kind
of a dip sensation.
00:18:59.30\00:19:02.20
This is something
you do use in burger
00:19:02.24\00:19:03.57
rather than you know, sour cream
00:19:03.61\00:19:05.44
or you know, all the...
00:19:05.47\00:19:07.98
or use the mayonnaise.
00:19:08.01\00:19:09.34
Just a nice thing that's
going to get a lot of moisture
00:19:09.38\00:19:11.61
and make it delicious.
00:19:11.65\00:19:13.21
So there we go.
00:19:13.25\00:19:14.85
Burgers are underway.
00:19:14.88\00:19:18.69
Okay, the butternut
must be ready by now.
00:19:18.72\00:19:21.52
Let's see how it's going.
00:19:21.56\00:19:24.46
Look at that.
00:19:24.49\00:19:25.83
So just pop there
on there just a...
00:19:27.80\00:19:30.63
Look at that.
00:19:30.67\00:19:32.37
They are lovely
little ingredient
00:19:32.40\00:19:34.44
to have in the
middle of your burger.
00:19:34.47\00:19:35.80
Beautiful and sweet.
00:19:35.84\00:19:37.51
I want to put just a
sprinkle of salt on it.
00:19:37.54\00:19:40.58
Just, so I don't
have to get it later.
00:19:40.61\00:19:45.05
And the korma fries I
think should be ready as well.
00:19:45.08\00:19:48.08
The sweet potato fries.
00:19:48.12\00:19:51.75
Look at that.
00:19:51.79\00:19:54.36
Wonderful.
00:19:54.39\00:19:55.72
Nice and soft but
still holding together,
00:19:55.76\00:19:57.39
that's that the trick with these
00:19:57.43\00:19:58.76
is getting them
at the right place
00:19:58.79\00:20:00.13
where they don't fall
apart or they're too...
00:20:00.16\00:20:04.30
are too uncooked.
00:20:04.33\00:20:06.90
So what I'm going to do is
00:20:06.94\00:20:08.27
just actually a bit of salt
in there, I'll just salt them.
00:20:08.30\00:20:11.07
Just to register
light sprinkle of salt
00:20:11.11\00:20:14.01
over them like that.
00:20:14.04\00:20:16.34
Not much at all.
00:20:16.38\00:20:18.61
And we're just
going to lightly, gently
00:20:18.65\00:20:21.12
put them into a serving bowl.
00:20:21.15\00:20:23.49
I don't know if you noticed
00:20:23.52\00:20:24.85
but I really love
wooden serving bowls.
00:20:24.89\00:20:26.22
So if you ever see any around,
00:20:26.25\00:20:28.12
and there's some
great importer shops
00:20:28.16\00:20:29.89
now that have beautiful bowls
00:20:29.92\00:20:32.19
and this thing
present really well on wood.
00:20:32.23\00:20:34.50
So over the years,
you can slowly build up
00:20:34.53\00:20:37.57
nice servery,
00:20:37.60\00:20:39.10
it can really make
your meals good as well.
00:20:39.13\00:20:43.61
A little bit soggy
and soft but that's okay.
00:20:43.64\00:20:45.74
They'll still taste delicious.
00:20:45.77\00:20:47.21
And I'd just put
them all on here.
00:20:51.75\00:20:53.78
And these are just
wonderfully delicious,
00:20:56.55\00:20:59.52
alternative to French fries.
00:20:59.55\00:21:01.29
And if you don't think
that most of the French fries
00:21:04.03\00:21:05.69
you buy in the
supermarkets to make at home
00:21:05.73\00:21:08.13
have a lot of really
herbal oils and fats,
00:21:08.16\00:21:09.93
some of these
things as well, so.
00:21:09.96\00:21:12.57
That's pretty much done.
00:21:12.60\00:21:13.94
I'll just put
this back in the oven
00:21:13.97\00:21:15.30
just to keep it out of the way.
00:21:15.34\00:21:16.67
Um, brilliant, that's really
I was going to put a of parsley
00:21:20.38\00:21:22.81
to put on top.
00:21:22.84\00:21:24.38
Oh, here it is.
00:21:32.32\00:21:34.29
Now, just to show
you how I keep my herbs.
00:21:34.32\00:21:36.59
This parsley I
used just yesterday
00:21:36.62\00:21:38.89
but if you keep it
wrapped up in a nice,
00:21:38.93\00:21:40.60
wet paper towel,
herbs keep beautifully,
00:21:40.63\00:21:43.30
so you can keep reusing them
00:21:43.33\00:21:44.90
and keep using
them nice and fresh.
00:21:44.93\00:21:48.04
So we're just gonna
get to a nice chop up.
00:21:48.07\00:21:50.61
Oh, I think I almost
chopped through the stalk there.
00:21:50.64\00:21:54.11
Just a sprinkle
of green on the top,
00:21:54.14\00:21:56.34
just to make those look lovely.
00:21:56.38\00:22:00.05
Okay, moving on.
00:22:00.08\00:22:02.15
I better get
these burgers happening.
00:22:02.18\00:22:04.05
So I'm just gonna present it
00:22:04.09\00:22:05.42
on a nice wooden chopping board.
00:22:05.45\00:22:10.49
So just going to lay
out these burgers like this.
00:22:10.53\00:22:14.90
Get the bases there.
00:22:14.93\00:22:17.70
So first ingredient,
00:22:17.73\00:22:19.07
this is the fun
part of the whole meal.
00:22:19.10\00:22:20.44
All the preparation is
done, all the hard work
00:22:20.47\00:22:22.80
and now you can just
put together the burger.
00:22:22.84\00:22:25.24
So grab a dollop of
this lovely Moroccan hummus
00:22:25.27\00:22:27.94
with some strands of that
delicious caramelized onion.
00:22:27.98\00:22:32.28
Here we go.
00:22:36.15\00:22:38.65
Looks awesome.
00:22:38.69\00:22:40.02
Oh, I just put
little bit too much.
00:22:43.86\00:22:45.89
Don't want it
overflowing at the side,
00:22:45.93\00:22:47.43
that one can come there.
00:22:47.46\00:22:50.83
Um, next, we're going
to put on the butternut.
00:22:50.87\00:22:54.40
Like that.
00:23:02.08\00:23:03.58
And then we're going
to carefully put these
00:23:03.61\00:23:05.78
bean burgers on top.
00:23:05.81\00:23:07.45
Put the tomato on.
00:23:21.73\00:23:23.06
Some avocado.
00:23:27.40\00:23:31.01
You just spread
around like that.
00:23:31.04\00:23:32.94
And just finish with the
stalk leaves around like that.
00:23:45.59\00:23:50.99
Whoops.
00:23:51.03\00:23:52.46
You need to just pop it in half.
00:23:57.30\00:23:59.00
And you've got a very delicious
00:24:03.51\00:24:06.07
set of healthy burgers.
00:24:06.11\00:24:08.21
Put the lid on.
00:24:08.24\00:24:09.58
If they have trouble staying on,
00:24:09.61\00:24:10.95
you can just put a
spike through them.
00:24:10.98\00:24:15.52
And there you go.
00:24:15.55\00:24:16.89
Beautifully
presented on the table
00:24:16.92\00:24:18.25
on a nice chopping board.
00:24:18.29\00:24:20.06
That's
everything nearly finished,
00:24:20.09\00:24:21.42
we better get
on to the smoothie.
00:24:21.46\00:24:22.92
The carob ice and this is
one of my favoritest things
00:24:22.96\00:24:26.49
to have as a dessert.
00:24:26.53\00:24:28.33
First ingredient
is frozen bananas.
00:24:28.36\00:24:30.43
Always keep some
frozen bananas in your fridge,
00:24:30.47\00:24:32.43
freezer serve.
00:24:32.47\00:24:34.37
So it's come out,
if I stop together
00:24:34.40\00:24:36.10
just kind of separate them.
00:24:36.14\00:24:38.77
So we got three bananas here.
00:24:38.81\00:24:41.54
And we want some milk.
00:24:41.58\00:24:43.91
And using any health
milk, almond milk, soymilk,
00:24:43.95\00:24:47.12
rice milk, oat milk.
00:24:47.15\00:24:49.28
So I'm going to
use some almond milk.
00:24:49.32\00:24:52.95
And then we're going
to use some carob powder
00:24:52.99\00:24:57.39
and this is a great
chocolate alternative
00:24:57.43\00:24:59.39
that you can use.
00:24:59.43\00:25:00.76
It doesn't have caffeine,
00:25:00.80\00:25:02.13
it doesn't have any sugar added.
00:25:02.16\00:25:03.50
It's just a lovely chocolate.
00:25:03.53\00:25:04.87
So you want probably about
00:25:04.90\00:25:07.50
just under
tablespoon per person,
00:25:07.54\00:25:10.24
so we're making about four.
00:25:10.27\00:25:11.94
So you see, we
have three bananas,
00:25:11.97\00:25:13.88
four tablespoons of carob powder
00:25:13.91\00:25:15.74
and about one cup of milk.
00:25:15.78\00:25:17.88
So blend it up
and see how that goes.
00:25:17.91\00:25:20.18
It's getting there.
00:25:27.42\00:25:28.96
Might need to add
a bit more moisture.
00:25:28.99\00:25:30.99
So if you want to
start on the underside of
00:25:35.53\00:25:37.33
having quantity of milk
and just keep adding it,
00:25:37.37\00:25:40.84
so it just
turns in your blender.
00:25:40.87\00:25:43.47
If you put too
much and it goes runny,
00:25:43.51\00:25:45.11
so see how that goes.
00:25:45.14\00:25:47.94
There we go.
00:25:47.98\00:25:49.84
Look at that.
00:25:49.88\00:25:53.55
And, well, we need some glasses.
00:25:53.58\00:25:55.02
We'll pour that out.
00:26:03.29\00:26:06.49
You get the lid off.
00:26:06.53\00:26:08.43
This is just a
really nice texture.
00:26:08.46\00:26:13.23
Nice and thick and chocolatey
00:26:13.27\00:26:14.94
without all the
bad parts of chocolate.
00:26:14.97\00:26:17.41
There we go. Look at that.
00:26:26.21\00:26:28.75
A nice chocolatey end.
00:26:28.78\00:26:31.32
So there we go.
00:26:31.35\00:26:32.69
We have a McHealthy meal combo.
00:26:32.72\00:26:34.69
We have the delicious burgers,
00:26:34.72\00:26:36.66
there are sweet potato
fries, and the carob ice.
00:26:36.69\00:26:40.16
A delicious healthy way
to have fast food at home.
00:26:40.20\00:26:43.37
And there you a McHealthy
meal combo in just 30 minutes.
00:26:46.97\00:26:50.71
And this is going to
be much healthier than
00:26:50.74\00:26:52.17
some of those fast-food
offerings you see out here.
00:26:52.21\00:26:54.94
These fries are just,
00:26:54.98\00:26:56.71
hmm, they're so
sweet and delicious.
00:26:56.75\00:26:59.98
I kind of like to
try on these burgers.
00:27:00.02\00:27:02.62
Look at that.
00:27:02.65\00:27:03.99
You got the butternut,
the beautiful bean patty,
00:27:04.02\00:27:06.05
avocado, and the hummus.
00:27:06.09\00:27:07.82
This is going to taste amazing.
00:27:07.86\00:27:09.82
Thank you for
joining with us on Cook:30.
00:27:09.86\00:27:11.96
I hope you've
learnt some new skills,
00:27:11.99\00:27:13.53
some new ingredients
00:27:13.56\00:27:14.90
and you've got some
ways to feed your family
00:27:14.93\00:27:16.26
healthier food.
00:27:16.30\00:27:17.63
'Cause when you
do, you will feel
00:27:17.67\00:27:19.00
and look fantastic.
00:27:19.03\00:27:20.60
I look forward to see
you next time on Cook:30.
00:27:20.64\00:27:23.74