Welcome to Cook 30.
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I'm Jeremy Dixon
from the Revive Cafes,
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and also wrote
Revive Cafe cookbooks.
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And today I'm
gonna share it with you
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a delicious meal using
the principles from my cafes.
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Cook 30 food is all
about using whole grains,
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plant based proteins.
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We gonna be using a lot
of fruit and vegetables,
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and wrapping them all together
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with delicious herbs and spices.
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And the best part is you
don't need to spend hours
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slaving around the kitchen.
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In the next 30 minutes
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I'm gonna show
you a delicious meal
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that you can
prepare for your family.
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On the menu today,
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we have a super
charged savory breakfast bowl
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with all my favorite
breakfast ingredients.
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We have honey ginger
tofu, sweet potato O'Brien,
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some Mediterranean
vegetables, with black beans
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and some toasted nuts,
and also some buckwheat.
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And to finish it off my
most favorite smoothie ever,
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a blueberry paleo shake.
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So, getting a meal
done really quickly
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does not happened by accident.
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You go tot be
really, really prepared.
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So the fridge and
cupboard are loaded
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with all the ingredients I need,
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I got a clear work space,
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some ingredients out
already, chopping board,
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good sharp knife ready
to go, pans on the stove,
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the ovens heating up,
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there is boiling
water on the jug,
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and now we're ready to start.
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So first job, we are gonna be
doing the sweet potato O'Brien,
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and this is just a lovely,
lovely, lovely, lovely dish.
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And we gonna be using a kumara,
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which is kumara in my country
but it's sort of sweet potato.
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And we just gonna just chop
these really, really finely.
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So we just gonna, just cut
them into stripes like that.
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I'm gonna chop
the ends off as well.
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This is just really
nice mingle of sweet potatoes
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with some other
tasty ingredients.
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We're gonna roast these,
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so we wanna make sure we
get them in the oven early
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and don't hold up the meal.
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So it's quite nice
heaving a savory breakfast bowl,
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it just kind of
something different
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to have at breakfast
rather than the normal,
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you know, a kind of
sweet things we generally have.
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So I just put them together
and keep chopping like this.
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Don't need to be too tidy,
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we want reasonably small slices,
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we want it to cook fast,
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and potato O'Brien
thing is generally,
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reasonably, finely
diced sweet potato.
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So just keep chopping nicely,
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and eventually heat it all down.
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So we probably got about
around there to four cups,
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but the actual quantities
is not all that critical
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with this kind of a dish.
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Put some capsicum, I
found two halves in the fridge
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so it's a much more
economical way of doing it
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rather using a new whole one.
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And again, just
dicing it up, roughly finely,
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but not excessively so.
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It's really important
to have really sharp knife
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when cutting something like this
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because it's very
easy for the knife
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to slip of the sides
and get your fingers,
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which is not much fun.
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Now, often I just
put the vegetables
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straight on to an oven tray,
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but we kind of,
because they kind of small,
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but we won't be
using not too much oil,
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I'd like to just
oil them in a bowl,
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and it will do a much,
you'll do a much better job
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if you can mix
things with in a bowl.
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Just get of this,
get off this onion.
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And just dice this up as well.
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There's little bit of
cutting required here.
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All those lovely ingredients.
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So I'll go put around about
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just over a table
spoon of oil there,
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and mix it around.
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You just mix like
this, add some salt as well.
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Just probably
about half a tea spoon.
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And just mix it around.
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And within a few tosses
that should be all reasonably,
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easily done.
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The are really good
cleaning, time saving technique
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is that using some
baking paper on the tray,
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and so to save us bit
of clean up later as well,
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and also helps stop it sticking.
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If it does being quite to do so.
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But this should
be really all oiled,
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so wanna really, evenly,
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so everything done
cooks fast and evenly.
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Look at that, you
know, this gonna taste good
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when that comes out
of the oven, don't you?
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And this doesn't
need any extra flavoring,
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just a little bit oil and salt
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and mix really,
really well with this.
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So probably
around about 20 minutes
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and at 350 Fahrenheit,
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which is around
about 190 degrees Celsius.
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So our first job is done.
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So we're gonna
work on the Tofu next.
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So let's get the,
the pan heated up.
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The tofu has a reputation
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for being really
bland and boring.
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And you may have tried it
before and thought, tofu, yuck,
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I'm never gonna try this again.
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But give this one a go,
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it's actually
really, really delicious.
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So tofu comes like this,
this made from soy beans.
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Want about 600 grams or
about let's say, 20 ounces.
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So it's probably
around about this much.
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And we just gonna dice it up
into again, small little cubes.
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So you wanna make
sure you economize
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on your cuts again,
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and we just go
through each slice
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and make little strips.
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If you can hold it together,
it makes it much easier.
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Doesn't matter if it's too wonky
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or it's not straight,
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It's all part of the
rustiness of cooking.
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Here we go and just,
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when it gets the
final logs, just easy.
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And we just gonna
start with little bit of oil.
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We're not deep frying,
it's just probably around about
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just over a tea spoon of oil.
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We are not making
a large puddle of oil
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at the bottom,
just a little bit,
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just to stop it from sticking
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and give it a
little bit of helps to cook
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and gives little bit of flavor.
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Just turn that up
a bit, get it going.
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But we need to add some flavor,
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'cause by itself
it's not gonna do much.
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So I've got ingredient, I
was going to use is ginger,
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and ginger goes
really well with tofu.
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So just got some slab of ginger,
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often all we use is
kind of squeeze ginger.
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But it's quite nice
sometimes go to table
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to use an actual,
real piece of ginger,
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and it has a bit more
flavor in this as well.
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Little bit more time
in this particular recipe.
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So just make sure you cut
off all the woody parts of it.
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And you can either chop it up
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but it's quite nice
to just grate it in.
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And we just grate
it in with this little,
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you can use a
normal hand grater.
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This kind a more of
a Easter type thing.
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We can just chop it up.
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As you can see it just
kind of come out the bottom
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as it's own little ginger puree.
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Because ginger
really goes well with tofu.
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So we probably
want around about,
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probably around
about a table spoon all up.
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Keep going.
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Not to be scared to
put more than you need.
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And ginger's
quite hot when it's raw,
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but when it's cooked
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it just has this really
nice mellow ginger flavor.
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So just kind a sweep it off.
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Here we go.
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And we need, now we
gonna put a bit turmeric in it.
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Tofu looks little bit
boring being white it plain
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so we're gonna put around
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about half a tea
spoon of turmeric in this,
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and this just give
really nice yellow color
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to help things along.
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And because of
it's honey ginger tofu,
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we're gonna add some honey.
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So around about
two table spoons.
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Then we just kind
of that just sit there
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on the top for main time,
just until tofu starts to get,
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almost starts to heat up
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and then we'll give
it a good stir and light.
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So get it under way
and come back to that
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and give it a stir later.
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Now it's time to the
Mediterranean vegetables,
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so we gonna get some tomatoes,
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two tomatoes and some
zucchini from the fridge.
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And we're just
gonna chop these up.
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So zucchini is
really nice vegetable
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to have for breakfast.
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Just chop off the ends.
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Now these strength down somewhat
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so you kind of want
to leave them quite big
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when you cutting
them to quite a nice cut
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is to actually cut them in half,
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and just diagonally chop them.
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So just go like this.
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See, you got nice big
diagonal, just nice big chunks
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that kind of just
quite pleasant to eat.
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So we just quickly
work through those.
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So we put these in the pan here,
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and turn it on, and we'll put
a little bit of oil in there.
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Again, just put a
bit of teaspoon or so,
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nothing much, just to stop them
from sticking on the bottom.
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And we're gonna put a
bit of garlic in as well.
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So two cloves of garlic,
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which will make the
flavors really nice.
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Just put the garlic straight
in the garlic press like that,
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makes your job
much, much easier.
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So let's my still
cherry tomatoes here.
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And we just basically gonna
just put them in like this.
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So just tip them in.
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So probably
around about cup of each.
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We got two different colors.
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You can use normal
tomatoes if wanted to,
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but we'll just kind of,
we don't have overcook these,
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we just want to
have a light cook
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to sort of nice and warm
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and this will make a
really nice colorful vegetable
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accompaniment to this.
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We'll probably just salt
them a little bit as well,
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just a touch of salt,
00:11:01.86\00:11:03.19
probably about
quarter of teaspoon,
00:11:03.22\00:11:05.26
Not I've got to
salt in the tofu before,
00:11:05.29\00:11:06.80
so put in there probably
00:11:06.83\00:11:08.63
quarter of half
teaspoon in there as well.
00:11:08.66\00:11:11.67
So I think that
tofu needs a bit of stir.
00:11:11.70\00:11:13.70
Look at that.
Ginger just smells amazing.
00:11:14.97\00:11:19.87
As you can see
it's browning up nicely.
00:11:19.91\00:11:22.34
Can you see the steam off it,
00:11:22.38\00:11:24.81
tofu is got little water in it.
00:11:24.85\00:11:26.65
So you have to make it
nice, nice and kind of crunchy,
00:11:26.68\00:11:29.18
and crispy to eat.
00:11:29.22\00:11:30.55
You just want to give
a bit of time in the pan
00:11:30.59\00:11:32.59
to get that water escape
00:11:32.62\00:11:34.22
that just burns
up the tofu somewhat.
00:11:34.26\00:11:37.83
So here's going well,
give a little bit of a flip.
00:11:37.86\00:11:42.63
But don't keep turning,
00:11:42.66\00:11:44.00
I'll turn the heat down a
bit so we don't wanna burn it.
00:11:44.03\00:11:47.84
So it will probably take
about five to seven minutes,
00:11:47.87\00:11:50.34
and we'll come back
and check on it shortly.
00:11:50.37\00:11:52.87
So there's two more jobs done.
00:11:52.91\00:11:55.61
Hey, buckwheat.
00:11:55.64\00:11:56.98
So buckwheat are
really nice breakfast grains,
00:11:57.01\00:11:59.38
and you cook it
pretty much the same as rice.
00:11:59.41\00:12:03.02
So the recipe for it,
00:12:03.05\00:12:04.39
which I've probably
drag down to you a few times
00:12:04.42\00:12:05.92
is two to one.
00:12:05.95\00:12:07.56
So I'm gonna have
one cup of buckwheat.
00:12:07.59\00:12:09.36
It's quite a like a nutty thing,
00:12:11.89\00:12:13.33
you can make pancakes
00:12:13.36\00:12:15.03
buckwheat flavor
thing is quite nice.
00:12:15.06\00:12:17.17
Just one cup of this,
two cups of boiling water,
00:12:17.20\00:12:22.14
that we have boil beforehand.
00:12:22.17\00:12:24.31
So make sure you
heat it yourself,
00:12:24.34\00:12:26.64
you gonna get rice or
buckwheat in your meal.
00:12:26.68\00:12:28.74
Get the jug on, or the kittle,
00:12:28.78\00:12:30.78
any what you
call in your country.
00:12:30.81\00:12:32.48
And have boiling water
or very hot water available,
00:12:32.51\00:12:35.28
and it just saves
another five minutes
00:12:35.32\00:12:37.15
with the things
getting up the temperature.
00:12:37.19\00:12:41.12
So using, so the
head lid goes on,
00:12:41.16\00:12:44.83
better turn the gas on.
00:12:44.86\00:12:47.76
This is quite a
stove and tings of...
00:12:47.80\00:12:51.13
Oops got a wrong one there.
00:12:51.17\00:12:52.73
Here we go, got the right one.
00:12:56.81\00:12:58.84
So when it comes to boiling,
00:12:59.37\00:13:00.71
start bubbling,
we then turn it down.
00:13:00.74\00:13:02.41
And buckwheat is really quite,
00:13:02.44\00:13:03.78
probably around
about 10 minutes or so.
00:13:03.81\00:13:05.48
So make sure you
keep an eye on it
00:13:05.51\00:13:06.92
so it doesn't burn.
00:13:06.95\00:13:09.08
So let's keep an
eye on all these things,
00:13:09.12\00:13:10.45
so let's keep them stirring.
00:13:10.49\00:13:11.82
We don't need it
to stick and burn.
00:13:11.85\00:13:13.19
And these things are
really good non-sticks fry pan,
00:13:13.22\00:13:15.42
it's really worthwhile as well.
00:13:15.46\00:13:17.63
You can use less oil and
things don't burn as much,
00:13:17.66\00:13:20.70
it's a really,
really good thing to do.
00:13:20.73\00:13:23.06
So look at that.
00:13:23.10\00:13:24.43
As you can see, we got
plenty of colors happening.
00:13:24.47\00:13:26.84
So everything is well
underway and in control.
00:13:26.87\00:13:31.11
If you've just
joined us on Cook 30,
00:13:34.54\00:13:36.78
we are making a supercharged
savory breakfast bowl.
00:13:36.81\00:13:40.68
All my favorites breakfast
ingredients in one dish.
00:13:40.72\00:13:44.69
We have honey, ginger
tofu, sweet potato O'Brien,
00:13:44.72\00:13:49.39
Mediterranean
vegetables, and black beans,
00:13:49.42\00:13:52.79
a toasted nut
make mix and buckwheat.
00:13:52.83\00:13:56.40
And to finish it off, my
most favorite smoothie ever,
00:13:56.43\00:14:00.24
a blueberry power shake.
00:14:00.27\00:14:03.84
Okay, next job we want to do
a nice nut and seed sprinkle,
00:14:03.87\00:14:07.31
which just makes
any meal delicious.
00:14:07.34\00:14:09.61
So we've got a little pan here.
00:14:09.64\00:14:11.18
And these little
pans are just amazing,
00:14:11.21\00:14:12.78
make sure you got a
couple of them in your cupboard.
00:14:12.81\00:14:14.52
Little non-stick pan, they
just really nice to get out
00:14:14.55\00:14:16.69
and just do quick
heating up of things,
00:14:16.72\00:14:18.69
and just throw
them in the dishwasher.
00:14:18.72\00:14:20.32
And I just
really love maintenance.
00:14:20.36\00:14:21.86
So we just turn that on to high
00:14:21.89\00:14:24.36
and we're going to just
toast up a few cashew nuts.
00:14:24.39\00:14:27.26
We're going to put
in some pumpkin seeds.
00:14:30.57\00:14:34.54
So you probably want around
about one and half cups total
00:14:34.57\00:14:36.67
of your favorite nuts and seeds.
00:14:36.71\00:14:38.51
Got some sesame seeds.
00:14:38.54\00:14:41.81
And we just going
to dry roast these,
00:14:41.84\00:14:43.38
so just want to be really
careful we don't burn them,
00:14:43.41\00:14:45.21
so they going to
cook quite quickly.
00:14:45.25\00:14:47.72
So just tune the
gas down to quite low
00:14:47.75\00:14:50.15
and we'll come
back to those shortly.
00:14:50.19\00:14:52.55
Meanwhile these guys are
looking good, aren't' they?
00:14:52.59\00:14:54.06
Look at that.
00:14:54.09\00:14:56.39
Just give them a
bit of a toss around.
00:14:56.42\00:14:58.79
Oops, one jumped in the tofu.
00:14:58.83\00:15:00.66
Here we go.
00:15:03.83\00:15:05.17
And not this tofu,
we'll just have a look,
00:15:05.20\00:15:07.20
this is quite dry in here.
00:15:07.24\00:15:08.57
Oop, I'll grab that
one. It just says, "Eat me."
00:15:08.60\00:15:12.81
There is really, really good.
00:15:12.84\00:15:14.38
I'll put little bit
more just of honey on it.
00:15:14.41\00:15:17.35
Little bit more sweetness.
00:15:17.38\00:15:19.38
But that is a
really, really nice tofu,
00:15:19.41\00:15:24.19
ginger, honey mixture
mingle, it's just wonderful.
00:15:24.22\00:15:27.62
So it's done their,
00:15:27.66\00:15:28.99
so I am just
going to park their.
00:15:29.02\00:15:30.66
'Cause I want to use
that gas for something else.
00:15:30.69\00:15:35.40
And I was going to
cook the black things up.
00:15:35.43\00:15:37.33
So black beans
are really simple.
00:15:37.37\00:15:39.77
It's just a can of black beans,
00:15:39.80\00:15:41.14
and then you can
make your own if you want.
00:15:41.17\00:15:43.00
But black beans are
lovely, so we just open these.
00:15:43.04\00:15:45.61
And just drain out the water.
00:15:49.91\00:15:55.88
And just simply pop
them in the pan, like this.
00:15:55.92\00:16:00.12
It's quite funny,
at my cafe one day,
00:16:00.16\00:16:01.82
I wasn't there,
my staff told me.
00:16:01.86\00:16:03.53
We had a black turtle bean stew
that we had on in menu one day.
00:16:03.56\00:16:08.46
And someone came and ordered,
wanted to have look at it,
00:16:08.50\00:16:10.47
and they were
actually really concerned
00:16:10.50\00:16:12.43
when they saw the
black turtle bean stew,
00:16:12.47\00:16:14.54
because they were really concern
00:16:14.57\00:16:15.90
that we were
selling turtle meat.
00:16:15.94\00:16:18.27
So in my country they sell them,
00:16:18.31\00:16:20.48
it's call black
bean, black turtle bean,
00:16:20.51\00:16:21.84
so it was actually
quite a funny story,
00:16:21.88\00:16:23.21
someone who thought
that we sold turtle.
00:16:23.24\00:16:26.55
But we don't, they're
just black turtle bean.
00:16:26.58\00:16:28.85
So we just going heat
these guys up just a little bit
00:16:28.88\00:16:31.62
and just going to
add a little bit of--
00:16:31.65\00:16:33.69
bit of interesting
kind of sogginess to it.
00:16:33.72\00:16:35.16
Just add a little
bit of a soy sauce
00:16:35.19\00:16:36.52
or tamari, this is tamari.
00:16:36.56\00:16:38.29
Just probably jut
couple of teaspoons,
00:16:38.33\00:16:40.30
just to give it a
bit of extra punch.
00:16:40.33\00:16:43.16
So take a few
minutes to go there.
00:16:43.20\00:16:45.27
This got a bit of a wriggle on.
00:16:45.30\00:16:47.47
I think this is
actually probably almost done.
00:16:47.50\00:16:52.54
Let's have a
look. Yep, look at that.
00:16:52.57\00:16:54.81
The zucchini
just starting to brown
00:16:54.84\00:16:58.88
and the tomatoes are
just starting to fall apart,
00:16:58.91\00:17:01.48
but everything's nice and hot.
00:17:01.52\00:17:02.85
We don't really want to
cook it any more from there.
00:17:02.88\00:17:05.09
So that's pretty
much ready to go,
00:17:05.12\00:17:06.96
just needs a
little bit of garnishing.
00:17:06.99\00:17:08.42
So perfect there,
turn the flame off,
00:17:08.46\00:17:11.13
and that one is
pretty much done.
00:17:11.16\00:17:14.16
Here our nuts going.
00:17:14.20\00:17:16.13
Give them another
little bit of the toss.
00:17:16.16\00:17:19.63
And this guy here
has the buckwheat going.
00:17:19.67\00:17:22.90
Yep, looking really good.
00:17:22.94\00:17:24.64
You can see the steam
vents appearing in there.
00:17:24.67\00:17:29.54
And yep, I think all
the moisture is gone,
00:17:29.58\00:17:31.91
so we're going to turn it off.
00:17:31.95\00:17:33.28
So give it a bit of
a tote, if no moisture,
00:17:33.31\00:17:34.88
there's a bit of moisture there.
00:17:34.92\00:17:36.25
We'll give it
another minute or so.
00:17:36.28\00:17:38.15
So you want to basically cook,
00:17:38.19\00:17:39.52
until there's
water left in the pot.
00:17:39.55\00:17:42.69
So everything's
going well. Look at that.
00:17:42.72\00:17:47.43
My experience is healthy
00:17:47.46\00:17:49.03
kind of started
from my young age.
00:17:49.06\00:17:50.57
I always used to like
going out to family dinners.
00:17:50.60\00:17:52.77
I remember, one time
on a Sunday afternoon
00:17:52.80\00:17:54.50
we're going to go to
my grandmother's place
00:17:54.54\00:17:56.24
for dinner at 5.00 pm
00:17:56.27\00:17:58.04
and I always enjoyed
going to our grandparents' place
00:17:58.07\00:18:00.54
for a meal when often other
relatives were there as well.
00:18:00.58\00:18:03.24
And I was just
waiting to go, waiting to go,
00:18:03.28\00:18:05.71
and I thought I
can't wait any longer.
00:18:05.75\00:18:07.75
I was about 10 at that stage,
00:18:07.78\00:18:09.48
and so I actually went
around the house, snuck around
00:18:09.52\00:18:12.15
and I moved all the
clocks one hour forward.
00:18:12.19\00:18:15.59
I snuck 'em,
changed my mom's watch,
00:18:15.62\00:18:17.73
the watch on the stove,
the clock on the lounge,
00:18:17.76\00:18:20.43
even the clocks
in the car as well.
00:18:20.46\00:18:22.60
So that every single
clock was one hour forward.
00:18:22.63\00:18:25.67
So anyway, we get to about,
00:18:25.70\00:18:27.74
I think it was around about
4.00 O'clock on the clocks,
00:18:27.77\00:18:29.97
mom was like, wow, we got to go,
00:18:30.01\00:18:31.34
time is running away.
00:18:31.37\00:18:32.71
So we actually went
00:18:32.74\00:18:34.08
and turned up at
my grandparent's place
00:18:34.11\00:18:35.44
one hour early
00:18:35.48\00:18:37.08
and they were really wondering
why were they so really.
00:18:37.11\00:18:39.35
Then my mom
kind of looked around
00:18:39.38\00:18:40.98
and gave me the look and like,
00:18:41.02\00:18:42.35
gave me the big Jeremy speech
and figured out what I'd done.
00:18:42.38\00:18:45.25
So I was like socializing
00:18:45.29\00:18:47.12
and eating with
family and friends,
00:18:47.16\00:18:48.49
so that's a funny
story from my childhood.
00:18:48.52\00:18:51.99
How are this going?
00:18:52.03\00:18:54.33
Look at,
getting a bit brown now.
00:18:54.36\00:18:56.63
So we're going to
add some extra things,
00:18:56.67\00:18:58.73
these things don't
need as much toasting.
00:18:58.77\00:19:00.10
So I've got some sesame
seeds which toast up nicely.
00:19:00.14\00:19:04.31
And I'm also going
to add a bit of coconut.
00:19:04.34\00:19:06.57
And coconut's
really nice when it's--
00:19:06.61\00:19:09.18
just turn this up a bit.
00:19:09.21\00:19:10.95
When it is in flakes and things.
00:19:10.98\00:19:12.85
So you can actually
but these coconut flakes.
00:19:12.88\00:19:15.82
So I'm going to head
some of those as well.
00:19:15.85\00:19:17.65
This got a really
nice interesting texture.
00:19:17.69\00:19:20.09
Look at that.
00:19:20.12\00:19:21.62
And there's nothing like
a bit of toast to coconuts,
00:19:21.66\00:19:23.36
toast of sesame seeds,
some really nice flavors.
00:19:23.39\00:19:26.36
You can kind of hear the nuts
00:19:26.39\00:19:30.33
kind of crackling
as they getting hot.
00:19:30.37\00:19:31.70
So this is quite hot
00:19:31.73\00:19:33.07
even though it
doesn't look like it.
00:19:33.10\00:19:34.44
So you need to keep
turning them reasonably quickly.
00:19:34.47\00:19:38.51
And one thing I find
hard to find in America
00:19:38.54\00:19:41.21
is that a lot of
the coconut you find
00:19:41.24\00:19:43.68
is actually full of sugar,
00:19:43.71\00:19:45.05
it's very hard to find a packet
of coconut that's just coconut.
00:19:45.08\00:19:49.28
And the amount of
sugar that have in them
00:19:49.32\00:19:50.65
is not just like you
know, five or ten percent,
00:19:50.69\00:19:52.35
but some of
them 30 or 40 percent
00:19:52.39\00:19:54.26
of a bag of coconut can be sugar
00:19:54.29\00:19:56.86
and then you know,
60 percent coconut.
00:19:56.89\00:19:58.76
So make sure you really
had and find the supermarkets
00:19:58.79\00:20:01.30
that stock with the good stuff.
00:20:01.33\00:20:03.30
We just seem to
have a world in a country
00:20:03.33\00:20:05.40
that seems bent on
just getting everything,
00:20:05.43\00:20:09.10
getting as much sugar
in things as possible,
00:20:09.14\00:20:10.74
which is really,
you know, really bad
00:20:10.77\00:20:12.11
for your process sugar,
00:20:12.14\00:20:13.48
it's really bad for disease,
and your health as well.
00:20:13.51\00:20:15.34
So try and avoid those things.
00:20:15.38\00:20:17.28
This is coming along warming up.
00:20:17.31\00:20:19.25
So I think most
of our components
00:20:19.28\00:20:20.98
are almost, almost done.
00:20:21.02\00:20:23.99
So what we'll do surely
00:20:24.02\00:20:25.35
is we'll get the
smoothie under way.
00:20:25.39\00:20:26.72
And in the most exciting part,
00:20:26.76\00:20:28.09
which is putting it
all together on the plate.
00:20:28.12\00:20:31.13
So we're doing a
blueberry smoothies.
00:20:37.80\00:20:39.37
So we need some
frozen blueberries.
00:20:39.40\00:20:41.67
And I'll grab some almond milk.
00:20:41.70\00:20:45.67
And this is just
a great smoothie,
00:20:45.71\00:20:48.01
it's got lovely ingredients.
00:20:48.04\00:20:49.38
This is great for a break
00:20:49.41\00:20:50.75
because it's got
so many lovely things.
00:20:50.78\00:20:53.08
So blend it out
00:20:53.11\00:20:54.88
and we're just going to
one and half cups of milk.
00:20:54.92\00:20:58.95
I'm using almond milk,
00:20:58.99\00:21:00.32
but use whatever
kind of healthy milk
00:21:00.36\00:21:02.09
that you like the best.
00:21:02.12\00:21:04.03
I'm going to put in around
about two sups of blueberries.
00:21:04.06\00:21:08.43
Little bit of honey.
00:21:11.43\00:21:14.14
I am going to
put in two bananas,
00:21:14.17\00:21:16.54
the riper the bitter.
00:21:16.57\00:21:18.91
So making
enough for four people,
00:21:18.94\00:21:20.31
so if you're only
making for one or two,
00:21:20.34\00:21:22.34
you can have
quarter of this recipe.
00:21:22.38\00:21:25.05
And then the secret
ingredient, this is avocado.
00:21:25.08\00:21:27.28
Avocado in
smoothies are just wow.
00:21:27.32\00:21:30.89
So half of an
avocado. Throw it in like that.
00:21:30.92\00:21:35.86
Now you probably
don't tell people
00:21:35.89\00:21:37.23
that you've got
avocado in your smoothies
00:21:37.26\00:21:38.59
because it kind of has a
bit of a more of a savory taste.
00:21:38.63\00:21:40.93
But just give it to
them, when they love it,
00:21:40.96\00:21:42.30
then you can tell them.
00:21:42.33\00:21:43.67
If you tell them upfront you've
got avocado smoothie coming,
00:21:43.70\00:21:45.83
they might not like it.
00:21:45.87\00:21:47.54
Flex seeds, which
are ground up lint seeds.
00:21:47.57\00:21:50.01
So we're putting in
two tablespoons of that.
00:21:50.04\00:21:53.71
And that's a really
great protein source.
00:21:53.74\00:21:57.01
And also we're going to put in
two tablespoons of chia seeds.
00:21:57.05\00:22:00.12
And these helps,
both of these ingredients
00:22:00.15\00:22:01.88
help swell up the smoothie,
make it nice and thick.
00:22:01.92\00:22:04.89
And it's just got
amazing health benefits as well.
00:22:04.92\00:22:08.02
And I think that's
all the ingredients.
00:22:08.06\00:22:09.96
Oh, cooked quinoa
is the next ingredient.
00:22:09.99\00:22:13.23
And we need to cook
quinoa, which is just rice,
00:22:13.26\00:22:15.93
we need to cook
these kind of grains.
00:22:15.96\00:22:17.40
Cook more than you
need, put it in the fridge,
00:22:17.43\00:22:19.87
and you can use it the
next time in a smoothie,
00:22:19.90\00:22:21.77
or a stir fry or something,
00:22:21.80\00:22:23.14
so it's always
really, really good
00:22:23.17\00:22:24.77
to have extra grains around.
00:22:24.81\00:22:27.24
And that will give a
really good whole grain to this.
00:22:27.28\00:22:29.91
So we're putting in around
00:22:29.94\00:22:31.28
about probably
three quarters of a cup
00:22:31.31\00:22:34.12
or about that much there.
00:22:34.15\00:22:35.68
So as you can
see, we've got grain,
00:22:35.72\00:22:37.15
we're got protein,
we've got flex seeds,
00:22:37.19\00:22:39.02
we're got the fruit.
00:22:39.05\00:22:40.39
So everything is in there,
00:22:40.42\00:22:41.76
lining up to be not
only a great tasting smoothie
00:22:41.79\00:22:43.99
But a very nutritional one too.
00:22:44.03\00:22:46.19
And in fact, this is almost--
00:22:46.23\00:22:49.83
So you just have to --
00:22:53.13\00:22:55.97
In fact, pretty heavy.
00:22:56.00\00:22:58.11
It's not gonna be a problem.
00:22:58.14\00:23:01.71
Now down I think
it's really important.
00:23:01.74\00:23:04.91
Oops.
00:23:04.95\00:23:06.31
So this is
blueberry we have for garnish.
00:23:09.42\00:23:13.39
There we go, simple as that.
00:23:13.42\00:23:15.69
I am just going to pour
into these nice glasses here.
00:23:15.72\00:23:19.09
Look at that.
00:23:19.13\00:23:20.46
And just the chia seeds
will actually start to swell
00:23:20.50\00:23:24.23
and they flex seeds, so
they don't actually thicken
00:23:24.27\00:23:26.63
as kind of whites a bit.
00:23:26.67\00:23:28.94
It's the really
creamy full bodied smoothie.
00:23:28.97\00:23:33.71
Always manage to get a
naughty drip somewhere.
00:23:33.74\00:23:37.31
Here we go. Not
quite even but it's okay.
00:23:37.35\00:23:42.48
And to garnish them we just
want to just make it special,
00:23:42.52\00:23:44.52
so let's put a just a
couple of blueberries on top.
00:23:44.55\00:23:48.89
Just like that.
00:23:48.92\00:23:51.83
Just put there five or six,
you want to just drop them on,
00:23:51.86\00:23:54.16
you don't want to kind of
place them too delicately.
00:23:54.20\00:23:56.90
And just a little
sprinkler of chia seeds
00:23:56.93\00:23:59.70
and these just look really cool.
00:23:59.73\00:24:01.54
Oops, I might just
put with my fingers,
00:24:01.57\00:24:03.54
just a little few
chia seeds like that.
00:24:03.57\00:24:09.54
And these are just smoothies
00:24:09.58\00:24:10.91
that are just, it's
my favorite smoothie.
00:24:10.95\00:24:13.55
So that's all
done and ready to go.
00:24:13.58\00:24:15.88
Now the exciting
part is the plate up.
00:24:15.92\00:24:18.15
Got a nice big bowl here,
00:24:18.19\00:24:19.69
and I'm going to
throw everything together
00:24:19.72\00:24:21.39
on this plate
there before we eat.
00:24:21.42\00:24:24.16
This is the bowl concept.
00:24:24.19\00:24:26.73
So firstly, we've got this
delicious sweet potato O'Brien.
00:24:26.76\00:24:33.40
And this is just
really delicious,
00:24:33.44\00:24:35.60
so we're just going to
just spoon this off here.
00:24:35.64\00:24:37.84
And there's really
nice clustering stuff
00:24:37.87\00:24:39.37
so not going to mix up together
but we're going to kind of
00:24:39.41\00:24:41.71
create little
sections in the bowl
00:24:41.74\00:24:45.01
to kind of make it really nice
00:24:45.05\00:24:48.95
sectional kind of
bowl thing happening.
00:24:48.98\00:24:53.09
We're got the black
beans, oh, vegetables on next.
00:24:53.12\00:24:55.29
Kind of want to
start the big things.
00:24:55.32\00:24:57.39
And you kind of
want contrasting colors
00:24:57.43\00:24:58.96
on different sides,
not next to each other.
00:24:58.99\00:25:01.03
So these are lovely
Mediterranean vegetables.
00:25:01.06\00:25:05.10
Here's the tofu,
we'll put that there.
00:25:05.13\00:25:08.37
There we go. And we
got the black beans.
00:25:12.07\00:25:17.01
Look at that. And we
got the buckwheat here.
00:25:20.92\00:25:23.59
Now everything else
is really flavorsome,
00:25:23.62\00:25:25.55
so sometimes it's nice
just to have something simple
00:25:25.59\00:25:27.52
and plain like buckwheat.
00:25:27.56\00:25:28.89
So we could flavor it up,
00:25:28.92\00:25:30.26
it's just going
to be fine as it is.
00:25:30.29\00:25:31.89
So I just put a little bit
of, little amount of buckwheat.
00:25:31.93\00:25:34.90
So we've got some
nice whole grains.
00:25:34.93\00:25:39.50
There we go.
00:25:39.53\00:25:42.60
Finish it off with
some lime we just--
00:25:42.64\00:25:47.44
You might put some
avocado on there in there
00:25:47.48\00:25:48.98
if you want to as well.
00:25:49.01\00:25:51.71
And this is
just looking amazing.
00:25:51.75\00:25:54.15
And of course, a bit of
to cilantro to finish it off
00:25:54.18\00:25:57.22
and garnish it.
00:25:57.25\00:25:59.95
And that ends up
00:25:59.99\00:26:02.52
with a really nice
looking breakfast bowl.
00:26:02.56\00:26:07.53
Look at there.
00:26:07.56\00:26:08.90
I don't get the size as
well, so put that in the middle.
00:26:08.93\00:26:12.27
There you have a
delicious breakfast bowl.
00:26:12.30\00:26:16.50
You are going to
absolutely love it.
00:26:16.54\00:26:19.17
I know you're going to love
00:26:24.91\00:26:26.25
this supercharged
savory breakfast bowl,
00:26:26.28\00:26:28.48
with all these
wonderful flavors.
00:26:28.52\00:26:31.05
Thank you for
joining me in Cook 30,
00:26:31.09\00:26:32.92
and I look forward
to seeing you next time.
00:26:32.95\00:26:35.89