Welcome to Cook 30.
00:00:20.98\00:00:22.85
I'm Jeremy Dixon
00:00:22.88\00:00:24.22
from the Revive Cafes
in Auckland, New Zealand
00:00:24.25\00:00:26.52
and also author of
the Revive Cafe Cook books
00:00:26.55\00:00:28.72
and today,
00:00:28.76\00:00:30.09
I'm gonna share with
you some delicious salads
00:00:30.13\00:00:32.13
that we serve at Revive.
00:00:32.16\00:00:34.63
The food I'm gonna be
preparing is all about using
00:00:34.66\00:00:36.56
whole grains,
00:00:36.60\00:00:38.20
lots of fresh
fruit and vegetables,
00:00:38.23\00:00:40.54
plant based protein sources
and wrapping it all together
00:00:40.57\00:00:44.41
with delicious herbs and
spices and the best part,
00:00:44.44\00:00:48.21
you won't have to spend hours
slaving away in the kitchen.
00:00:48.24\00:00:51.75
In just 30 minutes,
00:00:51.78\00:00:53.11
I'm gonna show you
three delicious salads
00:00:53.15\00:00:54.88
that you are going to love.
00:00:54.92\00:00:58.45
On the menu today, in
the salad bass special,
00:00:58.49\00:01:00.62
we have a Rainbow
Bean salad with avocado,
00:01:00.66\00:01:05.33
Pacifica Coleslaw with
a lovely lime dressing,
00:01:05.36\00:01:09.53
Italian pumpkin
and Cashew Risotto,
00:01:09.56\00:01:12.57
and to smother it
with a Beetroot Hummus
00:01:12.60\00:01:16.27
and to finish off, a
lovely, cool strawberry slushy.
00:01:16.30\00:01:22.08
So let's rip into it.
00:01:22.11\00:01:23.61
Before we start though,
00:01:23.65\00:01:24.98
we're gonna make sure
you've been just prepared,
00:01:25.01\00:01:26.41
if you wanna do
things quickly at home,
00:01:26.45\00:01:28.18
you need to be well
set up to save time.
00:01:28.22\00:01:31.02
We got a clear bench
surface, pan on the stove,
00:01:31.05\00:01:34.16
we've got a oven on,
00:01:34.19\00:01:35.69
we've got all our
ingredients here ready for us,
00:01:35.72\00:01:38.53
sharp knife and a
good chopping board.
00:01:38.56\00:01:40.96
So let's start.
00:01:41.00\00:01:43.10
So first I'm gonna
do is put the pumpkin
00:01:43.13\00:01:45.43
or the butternut in the oven.
00:01:45.47\00:01:46.80
This will take
the longest to cook.
00:01:46.84\00:01:48.17
So we're gonna
get it done first.
00:01:48.20\00:01:49.60
With butternut,
00:01:49.64\00:01:50.97
half of it has seeds and
half, it doesn't have seeds.
00:01:51.01\00:01:54.18
So to make things quick,
we're just gonna cut in half,
00:01:54.21\00:01:56.58
thereabouts,
00:01:56.61\00:01:58.11
and we're gonna put
the seedy side apart
00:01:58.15\00:02:00.45
to use for another day
00:02:00.48\00:02:01.82
and we're gonna use
this, this part here.
00:02:01.85\00:02:04.62
Now butternut has a
really, really soft skin.
00:02:04.65\00:02:07.19
So we're gonna save
time, increase the yield
00:02:07.22\00:02:10.09
and increase
the nutrient content
00:02:10.13\00:02:12.43
by keeping the skin on.
00:02:12.46\00:02:15.03
Just gonna make three
nice, some nice big rounds here.
00:02:15.06\00:02:20.04
I'm just gonna dice these into
00:02:20.07\00:02:24.37
kind of cuby shape pieces.
00:02:24.41\00:02:28.74
Just like this, so
keep all things together,
00:02:28.78\00:02:30.41
turn it around and
give it another cut.
00:02:30.45\00:02:32.38
And this is a easy way
of getting lots of cubes
00:02:35.88\00:02:39.35
in a very short amount of time.
00:02:39.39\00:02:42.89
Now do these guys as well.
00:02:42.92\00:02:46.36
This mean
different types of pumpkin
00:02:46.39\00:02:47.73
you can get or
butternut or squash,
00:02:47.76\00:02:49.83
whatever you call
them in your country.
00:02:49.86\00:02:51.47
But this is a,
probably a good one,
00:02:51.50\00:02:52.83
it's a nice sweet variety
and it's very quick to cook.
00:02:52.87\00:02:56.50
So we're gonna put over
00:03:00.01\00:03:01.34
the top just a
little bit of oil.
00:03:01.38\00:03:03.11
Now just a little
splash, you don't need much,
00:03:03.14\00:03:05.55
there's probably about
one or two teaspoons here
00:03:05.58\00:03:08.05
and just mingle it around
00:03:08.08\00:03:11.05
and that will probably
take around about 20 minutes,
00:03:11.09\00:03:13.32
maybe 25 to 30 at the max.
00:03:13.36\00:03:15.32
I'm gonna put in the
oven at 180 degrees Celsius,
00:03:15.36\00:03:19.13
which is around
about 350 Fahrenheit.
00:03:19.16\00:03:22.03
And also we're gonna
put a bit of spice on here,
00:03:26.00\00:03:27.80
we're gonna put some nutmeg
00:03:27.84\00:03:31.87
and also some cashews.
00:03:31.91\00:03:35.11
So just give it all,
00:03:35.14\00:03:36.48
sprinkle
probably around about one,
00:03:36.51\00:03:38.11
one teaspoon all
up and around about
00:03:38.15\00:03:43.05
half a cup of cashew nuts
00:03:43.08\00:03:47.56
and these would
just, yeah, toast up nicely
00:03:47.59\00:03:50.63
and form a really nice
base for us altogether,
00:03:50.66\00:03:52.73
we're gonna come to
and finish at the end.
00:03:52.76\00:03:54.76
So when you get those underway
and put them in the oven.
00:03:54.80\00:03:58.77
So when you cook
00:04:02.77\00:04:04.11
and it's really important
to think ahead of time.
00:04:04.14\00:04:05.87
What are your
longest jobs gonna be,
00:04:05.91\00:04:07.91
what you need to do
first when you get home,
00:04:07.94\00:04:10.11
so you can save time later.
00:04:10.15\00:04:13.25
Next job, we're
gonna do the bean salad,
00:04:13.28\00:04:15.22
so I'm gonna
prepare this in the bowl
00:04:15.25\00:04:16.58
we're going to serve it,
00:04:16.62\00:04:19.22
always saves on
dishes when you do that.
00:04:19.25\00:04:21.29
And this is a
really nice colorful salad
00:04:21.32\00:04:24.39
and beans are full of protein.
00:04:24.43\00:04:26.66
So it's just a...
00:04:26.70\00:04:29.30
Protein,
generally you want some,
00:04:29.33\00:04:30.97
more exciting
colorful things happening.
00:04:31.00\00:04:33.67
So we've got two types of beans,
00:04:33.70\00:04:35.10
I've got some pinto
beans and some garbanzo beans,
00:04:35.14\00:04:38.97
also known as chickpeas.
00:04:39.01\00:04:41.18
But you could use white beans,
00:04:41.21\00:04:42.54
butter beans, black eyed beans,
00:04:42.58\00:04:45.38
black beans, anything you want.
00:04:45.41\00:04:47.45
So the number one
rule with this salad,
00:04:47.48\00:04:48.95
well, for any
salad actually is color.
00:04:48.98\00:04:52.49
You wanna have as
much color coming through,
00:04:52.52\00:04:54.76
from different
colors as you can.
00:04:54.79\00:04:57.43
So drain all the liquid out,
00:04:57.46\00:04:59.36
you don't need
to get all of it out
00:05:05.00\00:05:06.33
but just get most of it out.
00:05:06.37\00:05:08.00
If it's a heavy salted one,
00:05:08.04\00:05:09.37
you may want to
rinse it in water
00:05:09.40\00:05:10.74
but this one should be fine.
00:05:10.77\00:05:13.31
So there just
starting with some beans
00:05:13.34\00:05:18.81
and we're just gonna add lots
of lovely little colors here.
00:05:18.85\00:05:21.35
So I've got
some cherry tomatoes.
00:05:21.38\00:05:23.52
So I'm gonna put
these in, just a whole,
00:05:23.55\00:05:26.52
so I've got some red
ones and some orange ones.
00:05:26.55\00:05:31.83
I've got some celery here,
00:05:31.86\00:05:34.20
celery's got a
great crunch to it.
00:05:34.23\00:05:36.63
So put one about,
one cup of celery,
00:05:36.67\00:05:40.37
let's cut the ends off.
00:05:40.40\00:05:43.44
And you kind of want
the medium, mediumly diced,
00:05:43.47\00:05:47.94
so to slice it long ways
00:05:47.98\00:05:51.61
and then just fly
the knife through.
00:05:51.65\00:05:54.52
Make sure you use your knife
in a rocking angle like that,
00:05:54.55\00:05:59.29
little bit of
diagonal is always nice.
00:05:59.32\00:06:01.76
Now take that
bit out there, okay,
00:06:01.79\00:06:04.79
for any bit you
don't want to eat,
00:06:04.83\00:06:08.56
that just adds a
really nice freshness.
00:06:08.60\00:06:13.07
Bit of color, we're gonna
use half of a green capsicum
00:06:13.10\00:06:16.81
or bell pepper
00:06:16.84\00:06:20.58
and again we're
just gonna dice it.
00:06:20.61\00:06:21.94
So it's with the salads,
00:06:26.31\00:06:27.75
probably the color that
is really hard to get...
00:06:27.78\00:06:30.22
Well. not hard to
get in but the one that
00:06:30.25\00:06:31.59
makes a salad is green.
00:06:31.62\00:06:33.96
By default a lot
of ingredients end up
00:06:33.99\00:06:35.66
looking yellow and brown
00:06:35.69\00:06:37.39
especially when
you're cooking them.
00:06:37.43\00:06:38.76
And green is the one fresh color
00:06:38.79\00:06:40.43
that can often transform a dish
00:06:40.46\00:06:42.23
and that's why it's good to add
00:06:42.26\00:06:43.60
lots of herbs to salads.
00:06:43.63\00:06:48.20
Gonna need some diced onion,
00:06:48.24\00:06:50.27
'cause it is raw
we don't add too much.
00:06:50.31\00:06:52.07
So probably half a small onion
00:06:52.11\00:06:54.44
or probably around about
quarter of a cup and all.
00:06:54.48\00:06:57.38
And you wanna dice
this one really small,
00:06:57.41\00:06:58.88
you don't like eating
00:06:58.91\00:07:00.25
big chunks of
onion in your salad,
00:07:00.28\00:07:02.58
so if you do use raw onion,
00:07:02.62\00:07:04.52
just use it
sparingly and make sure
00:07:04.55\00:07:05.89
you chop it really small
00:07:05.92\00:07:07.26
so it doesn't kind
of overpower things.
00:07:07.29\00:07:10.63
People need to have
conversations with people
00:07:10.66\00:07:12.16
later without
having major onion breath,
00:07:12.19\00:07:18.03
sprinkle it through,
sets a bit of purple.
00:07:18.07\00:07:20.00
And that's all of the
major colorful ingredients,
00:07:27.98\00:07:30.81
as you can see it's
beautiful and colorful.
00:07:30.85\00:07:33.15
So we're gonna make
a little dressing now.
00:07:33.18\00:07:36.38
And this is just
gonna be a very simple one,
00:07:36.42\00:07:40.06
we're gonna have a
tablespoon of olive oil...
00:07:40.09\00:07:42.36
a tablespoon of honey...
00:07:46.56\00:07:50.67
for a bit of sweetness,
00:07:53.00\00:07:56.50
we're gonna add
some lemon juice.
00:07:56.54\00:08:01.91
It's around about two
tablespoons of lemon juice.
00:08:01.94\00:08:05.75
You get around about a
tablespoon for half lemon
00:08:05.78\00:08:08.82
and if you've got
one of those lemon trees
00:08:08.85\00:08:10.39
that produces
those massive lemons
00:08:10.42\00:08:12.45
that are really juicy.
00:08:12.49\00:08:14.02
You know someone
has got one of those,
00:08:14.06\00:08:15.39
you wanna befriend them.
00:08:15.42\00:08:16.76
So pour that in,
00:08:19.46\00:08:20.80
just gonna pour through
my fingers to catch the pips.
00:08:20.83\00:08:24.73
Oop.
00:08:24.77\00:08:26.10
There's always
one that gets through,
00:08:26.13\00:08:28.27
every single time,
00:08:28.30\00:08:29.94
come on, you
don't belong in there.
00:08:29.97\00:08:31.77
You're not invited
to this dressing party
00:08:31.81\00:08:35.08
and a little bit of salt,
00:08:35.11\00:08:37.38
probably around about
quarter of a teaspoon.
00:08:37.41\00:08:42.35
And we're just
going to then stir it up.
00:08:42.38\00:08:46.86
Oh, garlic, we need a
bit of garlic for this one,
00:08:49.22\00:08:50.93
so just one clove of garlic,
we don't overpower things.
00:08:50.96\00:08:54.46
So put this garlic
clove in your press
00:08:54.50\00:08:57.10
and just push it through
and you've got instant garlic.
00:08:57.13\00:09:02.14
So you're gonna
drizzle this over,
00:09:10.11\00:09:11.45
you can have as much
or as little as you want.
00:09:11.48\00:09:12.91
Go and what we do is leave
that like that as it is there
00:09:17.85\00:09:21.19
and just before we serve,
00:09:21.22\00:09:22.56
we're gonna give
it a bit of a rough up
00:09:22.59\00:09:23.93
to make it look good
00:09:23.96\00:09:25.29
but it would just
sit here looking good
00:09:25.33\00:09:26.66
and you wanna make sure
00:09:26.70\00:09:28.03
when you kind
of mix it together,
00:09:28.06\00:09:29.40
you want to do as close
to serving time as possible.
00:09:29.43\00:09:30.80
So leave that as it is
and come back to that later.
00:09:30.83\00:09:34.14
There's nothing I
like more on my salad
00:09:37.77\00:09:39.81
than some freshly made hummus.
00:09:39.84\00:09:42.38
At my cafes, two years ago,
00:09:42.41\00:09:43.98
we started just giving
it out for free to everyone,
00:09:44.01\00:09:45.81
it just really just...
00:09:45.85\00:09:47.18
It's just great for
salad, having hummus.
00:09:47.22\00:09:49.52
So we're gonna make a
Beetroot Hummus today.
00:09:49.55\00:09:52.35
So we're gonna start
with this standard hummus
00:09:52.39\00:09:54.79
kind of ingredients
and then just add beetroot,
00:09:54.82\00:09:57.39
simple as that.
00:09:57.43\00:09:58.76
So if the main
ingredient, probably the hummus
00:09:58.79\00:10:00.26
or important one is Tahini
or it is sesame seed paste,
00:10:00.30\00:10:03.93
so we want around about
two tablespoons of that.
00:10:03.97\00:10:07.14
It just gives it
a nice creaminess
00:10:07.17\00:10:09.34
and make sure you
hulled tahini or sesame paste,
00:10:09.37\00:10:12.31
you don't want the
whole bits in there.
00:10:12.34\00:10:14.34
We're gonna add some
garlic, it's really important.
00:10:14.38\00:10:17.81
So two or three,
00:10:17.85\00:10:20.18
we'll put three
big cloves of garlic.
00:10:20.22\00:10:23.85
It's important,
00:10:23.89\00:10:25.22
just gonna squeeze
it in there like that,
00:10:25.25\00:10:27.56
look at that
00:10:27.59\00:10:30.79
and oop, get in there
00:10:30.83\00:10:32.83
and we're gonna add
chickpeas of course,
00:10:32.86\00:10:34.23
'cause chickpeas is
the main ingredient,
00:10:34.26\00:10:35.93
so one can have chickpeas,
00:10:35.96\00:10:37.83
if you can cook and
freeze your own chickpeas,
00:10:37.87\00:10:40.84
then it's even better but
these cans are just lovely
00:10:40.87\00:10:43.07
and convenient.
00:10:43.10\00:10:44.44
Five of them, so
just under two caps.
00:10:47.48\00:10:51.21
What's next?
00:10:51.25\00:10:52.58
We're gonna put in some cumin,
00:10:52.61\00:10:54.88
cumin kind of goes
really well with beetroots,
00:10:54.92\00:10:56.35
so we probably got
around about a teaspoon of cumin
00:10:56.38\00:10:59.75
and little bit of water.
00:10:59.79\00:11:02.72
Start off with a little bit,
00:11:02.76\00:11:04.09
you kind of want just
enough to keep the blender going
00:11:04.13\00:11:06.53
and we may add a
little bit more later,
00:11:06.56\00:11:08.13
we don't over,
kind of over blend them.
00:11:08.16\00:11:10.53
And of course, beetroot,
00:11:10.57\00:11:11.93
there you can roast your own
00:11:11.97\00:11:13.30
but you can get these nice
little pre-cooked beetroot,
00:11:13.34\00:11:14.80
I'm gonna open
this over the sink,
00:11:14.84\00:11:16.17
it looks like it's got
a bit of moisture in it,
00:11:16.20\00:11:18.74
so look at that,
it was a good call.
00:11:18.77\00:11:23.21
So you can get these pre-cooked,
00:11:26.41\00:11:27.75
it's just beetroot
00:11:27.78\00:11:29.12
and we're just gonna pop those,
00:11:29.15\00:11:30.49
put those in like that.
00:11:30.52\00:11:33.59
So if you've got real
beetroot, cook them up
00:11:33.62\00:11:35.92
and you probably
don't add raw beetroot
00:11:35.96\00:11:37.33
to this particular hummus,
00:11:37.36\00:11:41.13
there we go,
00:11:41.16\00:11:42.50
just a little bit too earthy.
00:11:42.53\00:11:45.07
I can add a little bit of salt,
00:11:45.10\00:11:46.43
half a teaspoon and
we're gonna juice a lemon
00:11:50.41\00:11:54.31
which just brings
everything together.
00:11:54.34\00:11:57.11
Over here, look at that.
00:11:57.15\00:12:01.35
Just gonna juice...
00:12:01.38\00:12:06.15
Put the beetroot juice in there.
00:12:06.19\00:12:10.53
And just pour that in
through my fingers again
00:12:10.56\00:12:12.36
to catch the pips,
00:12:12.39\00:12:13.73
if any drop and it's
not a major for hummus
00:12:13.76\00:12:15.53
because it just
gonna get all blended up
00:12:15.56\00:12:17.93
and no one is going to notice.
00:12:17.97\00:12:20.70
Let's get blending.
00:12:20.74\00:12:22.07
Now add little more water
00:12:28.78\00:12:30.11
just enough so
it keeps blending.
00:12:33.15\00:12:35.82
Probably a little bit more,
00:12:35.85\00:12:37.59
here we go, perfect.
00:12:43.09\00:12:44.43
Lovely, you really wanna
make everything blend up really,
00:12:54.60\00:12:57.87
really, really well.
00:12:57.91\00:12:59.34
So it's just
enough to get it blending.
00:12:59.37\00:13:00.78
Look at that
00:13:04.31\00:13:05.91
and we just
gonna pop it our dish
00:13:05.95\00:13:08.62
like that and it just,
00:13:08.65\00:13:10.32
we got really lovely
on top of that hummus.
00:13:10.35\00:13:12.89
And on top or
put a little bit of,
00:13:17.16\00:13:20.40
a little bit of Italian parsley,
00:13:20.43\00:13:21.76
just to give it a bit of color,
00:13:21.80\00:13:23.50
again green is a
really nice color to have,
00:13:23.53\00:13:26.33
just a sprinkle on top
00:13:26.37\00:13:30.31
and just a little
sprinkle of cumin,
00:13:30.34\00:13:32.67
just to kind of give
it a little bit of extra,
00:13:32.71\00:13:35.91
there you go.
00:13:35.94\00:13:39.08
And that will just
be a lovely addition.
00:13:39.11\00:13:42.68
So another job done,
we got the hummus done.
00:13:42.72\00:13:45.95
Next we want to
make the Coleslaw
00:13:45.99\00:13:49.12
and this is a great coleslaw,
00:13:49.16\00:13:51.99
we're just gonna use...
00:13:52.03\00:13:53.36
The main ingredients
gonna be red cabbage and carrot,
00:13:53.40\00:13:57.30
we're not gonna use
white cabbage to this one.
00:13:57.33\00:13:59.30
So I've just got a good cabbage,
00:13:59.33\00:14:01.14
I've used this before,
00:14:01.17\00:14:02.50
so cabbage last
the ages in the fridge,
00:14:02.54\00:14:04.24
so you want
around about three cups,
00:14:04.27\00:14:05.87
I better wash
my knife, in total.
00:14:05.91\00:14:09.14
So we're just gonna
feed into a food processor
00:14:09.18\00:14:11.11
and let it do the job for us.
00:14:11.15\00:14:12.98
So I've got a slicing blade
00:14:13.01\00:14:14.35
and if you look in
the bottom of your pantry,
00:14:14.38\00:14:15.95
you'll probably find
all these cool blades
00:14:15.98\00:14:17.65
for your food processor.
00:14:17.69\00:14:19.15
This is a slicing blade.
00:14:19.19\00:14:20.92
So we just put that in like that
00:14:20.96\00:14:22.92
and feed the
cabbage in at the top.
00:14:22.96\00:14:26.90
How quick is that?
00:14:30.93\00:14:34.24
Do a little bit more.
00:14:34.27\00:14:35.60
So we wanna slice the cabbage
00:14:40.98\00:14:42.98
but we want to grate the carrot.
00:14:43.01\00:14:45.81
So just take this attachment off
00:14:45.85\00:14:48.48
and put on the
grazing attachment.
00:14:48.52\00:14:51.02
So I put on, this is quite cool,
00:14:51.05\00:14:52.59
it's got a coarse
attachment on that side
00:14:52.62\00:14:54.82
and a fine blade this side.
00:14:54.86\00:14:57.26
So you can kind
of turn what you want
00:14:57.29\00:14:58.63
like a coarse or a fine grate
00:14:58.66\00:15:00.60
which is a very,
very handy and coleslaw,
00:15:00.63\00:15:03.13
if you got a lot of
people coming around,
00:15:03.16\00:15:04.97
coleslaw is the best thing
00:15:05.00\00:15:06.33
for it 'cause you can make
this really, really quickly.
00:15:06.37\00:15:09.37
So put this one in.
00:15:09.40\00:15:10.94
There we go, look at that.
00:15:17.41\00:15:21.05
And we just take it
out and put it in the bowl,
00:15:21.08\00:15:23.89
just gonna grab
our serving bowl.
00:15:23.92\00:15:27.12
Again, it's good
to mix things in a,
00:15:27.16\00:15:29.06
in the dish
you're gonna serve it in,
00:15:29.09\00:15:30.43
save on dishes if you can
00:15:30.46\00:15:33.43
and just gonna
lay it out like this,
00:15:33.46\00:15:37.73
look at those lovely colors.
00:15:37.77\00:15:39.10
You know, one carrot
00:15:46.78\00:15:48.11
and like a small
wedge of coleslaw,
00:15:48.14\00:15:49.48
look at the quantity of
people that it's gonna feed,
00:15:49.51\00:15:52.55
which is great.
00:15:52.58\00:15:55.18
We're gonna add lots
of a Italian parsley,
00:15:55.22\00:15:57.85
just to give it some
greenery and freshness.
00:15:57.89\00:16:01.79
So let's chop that up,
00:16:01.82\00:16:04.26
doesn't need to be too fine
00:16:04.29\00:16:05.63
and mix it in the...
00:16:12.13\00:16:13.64
And you can use a bowl if
you want but I just love to
00:16:13.67\00:16:16.00
save dishes where I can.
00:16:16.04\00:16:19.01
And we want to add
some a little dressing now,
00:16:19.04\00:16:23.85
my messy chopping board.
00:16:23.88\00:16:26.41
So again this is gonna
be a lovely lime dressing.
00:16:26.45\00:16:29.55
So we're gonna use a lime
00:16:29.58\00:16:32.82
and we're just gonna
get a lemon squeezer again,
00:16:32.85\00:16:36.36
here it is, get the pepper out
00:16:36.39\00:16:40.00
and make a lovely lime dressing.
00:16:40.03\00:16:44.47
As you can see, lemons
00:16:44.50\00:16:45.83
and limes feature in
my dishes quite a lot,
00:16:45.87\00:16:47.30
they're just the
most amazing ingredients.
00:16:47.34\00:16:52.74
This is about two tablespoons
00:16:52.77\00:16:57.38
and we'll do another
two tablespoons as well.
00:16:57.41\00:16:59.15
It's a four
tablespoons of lime juice,
00:17:03.89\00:17:08.89
a tablespoon of olive oil,
00:17:08.92\00:17:11.76
get a quarter of
a teaspoon of salt
00:17:11.79\00:17:16.16
and a tablespoon of honey,
00:17:16.20\00:17:18.83
so these dressings will have
similar kind of themes to them
00:17:18.87\00:17:21.50
but you can't go wrong
with lemon and lime juice.
00:17:21.54\00:17:24.41
And just drizzle this
over, this lovely lime dressing,
00:17:32.51\00:17:35.85
look at that
00:17:35.88\00:17:37.45
and to make it really,
really authentic Pacifica,
00:17:37.49\00:17:39.52
Pacifica is kind of
the Pacific Islands,
00:17:39.55\00:17:41.39
which is north of New
Zealand from where I live,
00:17:41.42\00:17:43.53
we're gonna add some coconut,
00:17:43.56\00:17:45.69
well, these
lovely coconut flakes,
00:17:45.73\00:17:47.30
you can use any coconut you want
00:17:47.33\00:17:48.66
but these are just amazing
00:17:48.70\00:17:50.03
and this white which
is contrast, amazing,
00:17:50.07\00:17:52.43
and just give it a
really lovely authentic,
00:17:52.47\00:17:55.70
we'll kind of mix some
through a little bit like that
00:17:55.74\00:18:00.94
and just put some on the top.
00:18:00.98\00:18:04.51
And that dressing
is ready for the table.
00:18:04.55\00:18:07.02
If you've just
joined us on Cook 30,
00:18:11.15\00:18:13.02
we're having a
salad bass special.
00:18:13.05\00:18:15.89
We have a Rainbow
Bean Salad with avocado,
00:18:15.92\00:18:19.29
Pacifica Coleslaw
with lime dressing,
00:18:19.33\00:18:22.23
Italian pumpkin
and Cashew Risotto,
00:18:22.26\00:18:25.73
smothered with
delicious Beetroot Hummus
00:18:25.77\00:18:29.14
and to finish off,
00:18:29.17\00:18:30.51
a lovely
refreshing Strawberry Slushy.
00:18:30.54\00:18:34.64
So let's click
on with the risotto.
00:18:34.68\00:18:36.68
So in the fridge
I've got some rice
00:18:36.71\00:18:38.18
and whenever you cook rice,
00:18:38.21\00:18:39.55
this is brown rice,
00:18:39.58\00:18:41.05
you wanna cook extra
and have in your fridge
00:18:41.08\00:18:42.85
'cause it's awesome
for these kind of dishes.
00:18:42.88\00:18:45.65
So we're gonna just
put this into a pan.
00:18:45.69\00:18:47.36
You're not gonna cook this,
00:18:47.39\00:18:48.72
this is just more of kind
of a warming, freshening up.
00:18:48.76\00:18:51.26
So I'm gonna put
three cups of cooked,
00:18:51.29\00:18:53.73
1, 2, 3,
00:18:53.76\00:18:56.83
three cups of cooked brown rice
00:18:56.87\00:18:59.60
and we're gonna put a
lovely delicious pumpkin mix.
00:18:59.63\00:19:03.81
Oh, we have the
cooking in the oven.
00:19:03.84\00:19:07.84
So look at this,
oh, it smells amazing,
00:19:07.88\00:19:11.58
you can smell the nutmeg.
00:19:11.61\00:19:13.45
So we're just gonna
mix with some of the rice.
00:19:13.48\00:19:15.98
And just pop that it
in the pan with the rice
00:19:16.02\00:19:21.32
and this pumpkin is nice
00:19:21.36\00:19:22.69
and as you can
see it's kind of...
00:19:22.72\00:19:24.06
It's kind of slightly mushy.
00:19:24.09\00:19:26.09
So you wanna make
sure you gotta push it down
00:19:26.13\00:19:27.66
but it's not like into pulp,
00:19:27.70\00:19:29.46
it's not like
pumpkin pie kind of pumpkin.
00:19:29.50\00:19:32.67
This butternut is just great,
00:19:32.70\00:19:34.04
the cashews are
nice and toasted as well.
00:19:34.07\00:19:37.34
So when you're using
rice, rice is quite bland,
00:19:37.37\00:19:39.67
they want lots of
exciting ingredients to it.
00:19:39.71\00:19:41.91
Here we go,
00:19:46.15\00:19:49.38
so we're just
gonna stir that around
00:19:49.42\00:19:52.39
and we're gonna
add some frozen peas
00:19:52.42\00:19:54.76
just from the freezer,
00:19:54.79\00:19:57.69
so we want around about
two cups of frozen peas,
00:19:57.73\00:20:01.83
one, two, yep,
we'll use the whole lot.
00:20:01.86\00:20:03.77
And these don't
need cooking at all,
00:20:07.30\00:20:09.07
just a basic
heat up and a warm up,
00:20:09.10\00:20:11.34
will be all they need,
00:20:11.37\00:20:12.71
you don't need to
cook them in water
00:20:12.74\00:20:14.08
or anything like that,
00:20:14.11\00:20:15.44
as long as they got
a little bit of heat
00:20:15.48\00:20:16.81
to help them along.
00:20:16.85\00:20:18.18
Gonna throw a
half a red onion in,
00:20:18.21\00:20:20.85
some of it before we wanna
chop it nice and nice and thin,
00:20:20.88\00:20:25.02
so let's just not too offensive,
00:20:25.05\00:20:29.62
not too...
00:20:29.66\00:20:30.99
Not too much onion
bursting happening,
00:20:34.50\00:20:36.67
so just roughly chop
it as fine as you can.
00:20:36.70\00:20:39.80
This one didn't kind
of go as far as I wanted
00:20:39.83\00:20:43.71
but that will be fine,
we'll pop that in as well.
00:20:43.74\00:20:46.47
And again this is not
really a cooked salad,
00:20:46.51\00:20:49.01
it's just kind of a
warmed through salad.
00:20:49.04\00:20:53.21
We're gonna add a
tablespoon of mixed herbs
00:20:53.25\00:20:56.48
or Italian herbs.
00:20:56.52\00:20:58.15
Sorry, teaspoonful,
00:20:58.19\00:20:59.95
just to give it a
bit of extra flavor.
00:20:59.99\00:21:03.12
Tablespoon of honey
00:21:03.16\00:21:04.49
and we have a teaspoon of salt
00:21:08.10\00:21:13.07
and just stir that around.
00:21:13.10\00:21:14.74
And if you want,
00:21:23.61\00:21:24.95
you can kind of mush
down some of the pumpkin,
00:21:24.98\00:21:26.31
just kind of push
it out, so you kind of,
00:21:26.35\00:21:28.25
you start to
get kind of pumpkin,
00:21:28.28\00:21:31.65
kind of flesh
and bits through it
00:21:31.69\00:21:33.19
but kind of help
it go nice and creamy.
00:21:33.22\00:21:35.22
And to tie it all, so we need
00:21:40.46\00:21:41.80
It's only going
a couple of minutes
00:21:41.83\00:21:43.16
just to warm it through,
00:21:43.20\00:21:44.53
just so the rice is not...
00:21:44.57\00:21:46.84
Okay, a little bit more.
00:21:46.87\00:21:48.20
Just so the rice
doesn't have that
00:21:48.24\00:21:49.57
out of the
refrigerator kind of taste,
00:21:49.60\00:21:50.94
it just needs all
of it to be heated up,
00:21:50.97\00:21:52.71
as long as you can actually
soak it in boiling water
00:21:52.74\00:21:55.31
if you want to use
it, to freshen it up.
00:21:55.34\00:21:59.51
Hold on there,
00:21:59.55\00:22:00.88
I'm just gonna
finish the bean salad off,
00:22:00.92\00:22:02.25
we needed to...
00:22:02.28\00:22:03.62
I've got two ingredients,
we're gonna add some avocado,
00:22:03.65\00:22:06.89
so just a half of avocado,
00:22:06.92\00:22:09.92
put on top.
00:22:15.06\00:22:16.40
It's just a small avocado,
it might go a whole avocado.
00:22:26.78\00:22:29.01
No one ever complains of
having avocado in a salad
00:22:34.48\00:22:36.58
and we put in
some olives in as well.
00:22:50.60\00:22:53.90
Just drain these olives,
00:22:53.94\00:22:55.27
you know this bean salad
is going to taste amazing
00:23:01.14\00:23:04.28
and just some Italian parsley,
00:23:08.25\00:23:10.32
roughly chopped and
that given a quick mix up
00:23:14.29\00:23:19.49
and look at all
those colors in there,
00:23:19.53\00:23:21.53
colors in salad just go together
00:23:21.56\00:23:24.10
really, really, well
and that lovely dressing,
00:23:24.13\00:23:27.44
just coating everything
lightly, all finished.
00:23:27.47\00:23:32.81
So let's plate up this risotto,
00:23:32.84\00:23:36.85
put in a nice long serving dish.
00:23:36.88\00:23:39.71
Just gonna pour over
some, here like that.
00:23:39.75\00:23:41.35
Just to finish this off,
00:23:54.33\00:23:55.66
I'm just gonna put
over some pistachio nuts,
00:23:55.70\00:23:59.93
just to give it a bit
of extra something special.
00:23:59.97\00:24:03.84
And that, that's ready as well.
00:24:03.87\00:24:07.11
What we need to do
now is the smoothie.
00:24:07.14\00:24:08.54
So we've got some
frozen strawberries,
00:24:12.45\00:24:14.25
have these in your
freezer at all times,
00:24:14.28\00:24:16.42
are a great ingredient.
00:24:16.45\00:24:18.49
And this strawberry slushy
is just so easy and so lovely.
00:24:18.52\00:24:21.56
So you want
around about two cups,
00:24:21.59\00:24:25.03
most of it,
00:24:25.06\00:24:26.39
and we want to
blend it with some water.
00:24:30.03\00:24:33.47
But only enough so it's thick,
00:24:33.50\00:24:34.94
but enough to get
the blender to work,
00:24:34.97\00:24:36.30
if I wanna start with
a half a cup of water,
00:24:36.34\00:24:38.71
just to get it going.
00:24:38.74\00:24:40.18
Gonna add some honey
'cause strawberries need a bit,
00:24:40.21\00:24:42.68
bit tart, so a
little bit of sweetness
00:24:42.71\00:24:45.91
and we're gonna
add some lemon zest
00:24:45.95\00:24:50.72
to help it along,
00:24:50.75\00:24:53.59
let's give it a nice
kind of citrusy tang to it,
00:24:53.62\00:24:57.56
so I'm just gonna grate this.
00:24:57.59\00:24:59.19
Just kind of
getting that zest in there,
00:25:03.50\00:25:05.20
to match it all.
00:25:05.23\00:25:07.24
And add a little bit of a,
00:25:07.27\00:25:10.61
bit of lemon juice as well.
00:25:10.64\00:25:13.88
So just juice this,
00:25:13.91\00:25:15.24
and attempt not to
get any pips in again.
00:25:19.48\00:25:23.52
If I do, it's been blended up,
00:25:23.55\00:25:24.89
so doesn't matter
00:25:24.92\00:25:26.89
and let's blend.
00:25:26.92\00:25:29.29
Oh, it's going,
00:25:35.43\00:25:36.77
pump a little bit more water in,
00:25:40.37\00:25:42.14
so we just keep adding water,
00:25:42.17\00:25:43.51
so the blender can
actually do its work.
00:25:43.54\00:25:44.87
And that looks
like it's about done,
00:25:56.12\00:25:58.19
so pour into some
glasses on to the table
00:25:58.22\00:26:00.69
and this is a
lovely refreshing drink.
00:26:00.72\00:26:04.39
I'll see you at the
table after the break.
00:26:04.43\00:26:06.33
This delicious salad
bass combination is actually
00:26:09.93\00:26:13.03
a complete meal,
00:26:13.07\00:26:14.57
you've got whole
grains with the rice,
00:26:14.60\00:26:16.94
protein with the Bean Salad,
00:26:16.97\00:26:18.71
fresh with the
Coleslaw and of course,
00:26:18.74\00:26:21.24
dressing on that lovely hummus.
00:26:21.28\00:26:23.58
Thank you for
joining me today in Cook 30
00:26:23.61\00:26:25.85
and I look forward
to seeing you next time.
00:26:25.88\00:26:28.58