Welcome to Cook 30. I'm Jeremy
Dixon from Revived Cafes in
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Auckland, New Zealand. And
also author of the Revived Cafe
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cookbooks. And today I'm going
to share with you some delicious
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meals that you can cook at home.
Cook 30 food is all about using
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whole foods. We're going to be
using plant based protein source
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whole grain, fresh fruit
and vegetables and wrapping them
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altogether with international
flavors, herbs and spices.
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The best part? You don't have
to spend hours in the kitchen
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to make a good meal for your
family. I'm going to show you
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how to make something
delicious in just 30 minutes.
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On the menu today we have
the ultimate breakfast and lunch
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combo which consists of a 5
grain hot breakfast with fruits
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nuts and seeds. And a super
quick Thai vegetable and beans
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stir fry with fresh hummus. So
cooking in a short time doesn't
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happen by accident. You wanna
make sure you're set up and
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well prepared. Chopping
Board, sharp knife. You've got
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ingredients on the counter
ready to go, pot's on the stove
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water boiled in the jug.
Great attitude. And we're ready.
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So, this is a bit of a different
Cook 30 from what you're
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probably used to and this
is kind of gonna be a 30 minute
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slot where you can actually make
the morning or the night before
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an awesome breakfast which
is going to change your life
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in terms of
nutrition and an awesome lunch.
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So you can cover two
meals off for the day.
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So the first one I'm gonna show
you is a 5-grain hot breakfast.
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It's something I learned
from Hans Diehl's CHIP Program
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a few years ago and it's
something that he recommends
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you can buy them in packets
as well in the shops. Basically,
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it's a combination of
different grains you cook up.
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So first I'm
going to warm up a pot.
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You wanna make sure we're
doing things ahead of time
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I've boiled water already. I'm
going to make my own 5 grain mix
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Now this is highly flexible.
You can use any grains you want
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but this is one that I
think works quite well.
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So the ratio is
basically one cup of each grain.
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So you're gonna use one cup
of brown rice and brown rice as
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you know is really good for you.
It's much better than white rice
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I'm just gonna
make up a jar here.
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We've got some
millet. This is hulled millet.
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You may have thought millet was
just bird food but it actually
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has great nutritional properties
and actually goes quite creamy
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it's actually quite a nice grain
to use. Here's some millet.
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Grain no. 2. We're
going to add some amaranth.
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Now that's available in most
health stores. This is a lovely
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kind of, kind of cooks up like
oats. So it's kind of goes quite
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mushy. So we're going
to add a cup of Amaranth.
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You've got to watch these grains
Runs around like everywhere
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I'm gonna pour that in.
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And I'm gonna
add some buck wheat.
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And buckwheat is a
very inexpensive grain
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you can get it in most health
food stores as well as markets
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Look at the lovely little
kind of pyramid shaped grain.
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And it has a kind of
nutty flavor as well.
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Like that. And we're
going to add some quinoa.
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It's spelled QUINOA
but pronounced Keenwah
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So we're going to open this and
put in a cup of quinoa as well.
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Quinoa is a great,
healthy, South American grain.
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It's got a lot of protein in it.
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And it's got a
really nice flavor as well.
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And I'm also going to add for
a bit of color some more quinoa
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I'm going to add some red quinoa
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And this just gives it a
little bit of extra color, and
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So I suppose it's a 6
grain cereal but we'll count the
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quinoa as just one grain.
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My, look at that. So put it
in a jar And doesn't it look
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beautiful, those colors there?
I'm just gonna shake it up
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And you've got the 5 grain
mix. This will probably last you
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up to a month for
breakfast making this up
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if you make it ahead of
time. And the recipe for this
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Let's just turn that down a bit
it's probably a bit hot by now
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The recipe is, basically
you want one cup of grains
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So I'll get a cup out.
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to 4 cups of water. So
double the recipe of rice..
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There we go. One. Oops.
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That one be caught up too
much but that's ready to go
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Whoo. Two. Three.
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And four cups. So one to four.
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And I'll turn the gas on to
high. So again like rice we want
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to bring it back to boil
and when it's boiling we turn it
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down to very low and let
it simmer for round about
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25-30 minutes and that
will pretty much cook through.
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We're gonna add
just a touch of salt
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Just to kind of give it a bit
of extra help with the flavor.
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Just a little sprinkle out there
Put the lid on. Again like rice
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we want the water to go
into the grains not evaporate
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And we don't want to stir it
because the little steam beads
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will appear and we
want it to cook evenly.
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So it's the 5 grain cereal on.
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Now for this recipe you
can obviously use these grains
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we can also use oats, we
can add whole grain wheat
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you can use bulgur
wheat. There's lots of different
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healthy grains you can use. So
make a mixture of what you can
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find is available and cheap
in your area and make it up
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in a batch like this and
you've got your own 5 grains
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cereal and this is just an
amazing way to start the day.
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A lot of people go through life
complaining they don't sleep
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they're too tired, they
don't have energy you know.
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A lot of people aren't
morning people. That's because
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you're not feeding your body
and your brain awesome stuff.
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So getting these grains into
your body first thing in the
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morning is going to make a
huge difference to your life.
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If you currently don't
eat breakfast or if breakfast
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consists of a coffee and a donut
or something like that you know
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there's the reason why
you're not feeling well. So get
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some of these good grains
into your body and you'll notice
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the difference within
a very, very short time.
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And it's so great in the
morning to be able to get up
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with lots of energy and
through the day in the morning
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and also if eat breakfast you're
gonna resist the temptation
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you know when 10 o'clock comes
around you want to go and have
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something sweet. If you've had
a good breakfast in the morning
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that won't happen. So I think
it's bubbling now. As you can
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see it's boiling away there.
Just gonna turn it down to low
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and just let it simmer away and
by sim we just mean basically
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we just put it on very low heat
and cookin so it's just bubbling
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If it bubbles too much it
will evaporate all the water out
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and it can burn.
So that is underway.
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When it's ready I'll show you
how you can actually add other
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ingredients to it to make it
lovely and nutritional as well.
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Okay, just clear
up the counter here.
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So there's breakfast
underway and I'm now gonna start
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stir fry. So this is the
combination we're gonna make
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breakfast in the morning
and also prepare your lunch
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for the day and you can put
it in little plastic containers
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or whatever container you
want to use and when you get to
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work and wanna have lunch you
don't have to head off down and
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get something unhealthy like
a hamburger but you can actually
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have a really delicious, healthy
stir fry. This stir fry's really
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quick and the one thing I like
about stir fry is that one pot
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dish that's really quick,
really healthy and you can
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they're very versatile and it's
a really good thing. So what I'm
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showing you here you can
adapt to your own flavors and
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taste and whatever ingredient
you have around at the time
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as well. So I'm
gonna turn on the gas here
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It's hot but not as
hot as the one before.
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And we're gonna start with the
good old onion. It's a good way
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to start a stir fry.
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I'm just going to cut these. We
want it cook rather quickly so
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I'm going to cut the
onion reasonably thin
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And we want it to cook through
in only a couple of minutes
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Always take into account
the cooking time when you're
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chopping vegetables. I'm gonna
start with just a touch of oil
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We're not deep frying, so just a
couple teaspoons is all we need
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just to get it underway, just
to give it a bit of extra flavor
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and just to help stopping it
stick and cook faster and evenly
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that's what oil does. I
love using these cast iron pots
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they're really good,
they hold their heat well
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and they actually present
well on the table as well
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so if you want to get a cast
iron pot, they're lovely you can
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get them in great colors or
just a good non stick fry pan
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works as well too. So
just whatever you've got
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and by using a good non stick
surface that means you can use
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less oil as well
which is healthier.
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Garlic is an
essential ingredient.
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So I'm going to pop a garlic
in that's another ingredient you
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always wanna have in your home
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so put around two large
cloves or three little ones.
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squeeze it in. If you've seen
my programs before this is a
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relatively familiar start to
any kind of dish. Onion, garlic
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and ginger. Put some
ginger in about 2 tablespoons.
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And this ginger you can buy in
the supermarket, it's quite good
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ginger puree, it's already
done for you. or you can chop up
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your own ginger, but
garlic you must use fresh.
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I've never found a packaged
pre-done garlic that actually
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works, makes it smell fresh. So
fresh is the only way you can do
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garlic, don't buy garlic
in these kind of containers
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because it smells off and I
don't know what it is but it's
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it's not garlic. So
let's get these stirring.
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Underway and the flavor I'm
going to get with this one today
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which is just kinda give
it a little bit of extra spark
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is some Thai curry paste. You
can get them in red and green
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curry paste. So I'm just going
to add a tablespoon of this
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Oops, the spoon doesn't fit
in that jar, I'll try a fork.
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There you go, I'll add a table
spoon. Just get to know your
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curry paste in terms of how
much you want and if in doubt
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add less because you
can always add more later
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it's very difficult
to take it out later.
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This gives it a lovely, a
little bit of an extra flavor
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a kind of hum through
the rest of the vegetables.
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Carrots are another great
ingredient for stir fry's.
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Again this carrot is in
reasonable condition so I'm not
00:11:05.43\00:11:08.06
gonna worry about peeling it, so
I'm just going to chop it into
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diagonal half moons.
00:11:14.34\00:11:19.31
And again because we want to
do it quickly we're chopping it
00:11:19.34\00:11:22.08
as fine as we can,
without being obsessively so
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and that's way it's going
to cook. And with stir fry's
00:11:24.55\00:11:27.68
the rule is using pretty much
lots of color. So we're gonna
00:11:27.72\00:11:32.02
use lots of different colors and
lots of different kind of cuts
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we're gonna go half moons there
I'm going to throw a capsicum in
00:11:34.92\00:11:38.69
or red bell pepper depending
on what country you come from
00:11:38.73\00:11:42.10
just rip out the
seeds from the middle.
00:11:43.00\00:11:46.07
Now I'm gonna chop this into
rather large chunks and then
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into cubes because you can't
have a stir and have a bit of
00:11:58.95\00:12:02.28
body, you don't need this
ingredient cooked down like
00:12:02.32\00:12:04.89
the onion. Make sure when you're
eating you have got little nice
00:12:04.92\00:12:08.19
cubes of red pepper.
00:12:08.22\00:12:14.16
Give a bit of stir
around don't let it burn.
00:12:15.96\00:12:18.83
Let me just turn it down a bit.
00:12:18.87\00:12:21.90
The rice is bubbling away
there the lunch is on here
00:12:26.17\00:12:28.84
So if you can have
breakfast and lunch arranged
00:12:29.84\00:12:32.25
For every day that you start
get a good work out persuade you
00:12:32.28\00:12:36.08
underway, you're not gonna be
lace on your food because you're
00:12:36.12\00:12:40.79
making it at home. It's gonna be
healthier and you're gonna save
00:12:40.82\00:12:44.29
time. It's just all about the
planning of it. You kinda don't
00:12:44.33\00:12:47.40
plan and get to lunch time and
decide you're hungry, of course
00:12:47.43\00:12:50.10
you're gonna race out and get
something that tastes good but
00:12:50.13\00:12:52.37
is probably unhealthy for you.
Celery is the next ingredient
00:12:52.40\00:12:55.90
I'm just gonna slice this.
So I've got three little stalks
00:12:57.34\00:13:02.34
There's lots of different ways
you can chop celery as well.
00:13:05.65\00:13:08.18
So we're kinda keeping every
key ingredient similar size
00:13:10.65\00:13:13.72
even though different
cuts and different shapes.
00:13:13.76\00:13:15.49
They're just a similar size.
00:13:15.52\00:13:20.90
Some zucchini. How am I gonna
do this? I think I'll do this
00:13:20.93\00:13:25.07
cross cuts. So basically cut in
half and then cut it like this
00:13:25.10\00:13:29.24
just gives it quite a
nice interesting texture
00:13:29.27\00:13:31.87
Same with this one,
just alternating cuts
00:13:32.94\00:13:36.24
It kinda looks
like it's randomly cut
00:13:38.55\00:13:40.48
And they're just quite enjoyable
with a little kind of spiky but
00:13:40.52\00:13:44.62
on vegetables it makes them
quite nice when they're in your
00:13:44.65\00:13:47.29
mouth and you're chewing them.
00:13:47.32\00:13:48.66
With this lunch obviously when
you take it to work you could
00:13:50.79\00:13:53.56
share it with your colleagues
or share with your family
00:13:53.60\00:13:56.13
This is well underway.
Mushroom is our next ingredient.
00:13:58.87\00:14:02.30
Put some of these in.
Just gonna quarter these.
00:14:03.77\00:14:06.41
So you get the drift, you see
where the stir fry is heading
00:14:15.52\00:14:20.99
and you're probably thinking
there's some ingredient that you
00:14:21.02\00:14:23.02
don't like and there's some
other ones you want to put in
00:14:23.06\00:14:24.96
and that's the flexibility of it
00:14:24.99\00:14:28.26
So these are all the ingredients
that take a while to cook
00:14:28.30\00:14:30.43
we've got some cabbage,
some asparagus and snow peas
00:14:30.47\00:14:33.74
we'll add later. We want to add
them at the end of cooking but
00:14:33.77\00:14:36.44
we do want these to properly
mingle around and cook and
00:14:36.47\00:14:39.71
soften up for round about
probably 10 minutes or so.
00:14:39.74\00:14:42.61
And that's a great
start on the stir fry.
00:14:44.11\00:14:47.88
If you've just joined us
on Cook 30 we're making the
00:14:50.99\00:14:53.36
ultimate breakfast and
lunch combo. We have a 5 grain
00:14:53.39\00:14:57.53
hot breakfast with fruit, nuts
and seeds. And a super quick
00:14:57.56\00:15:02.06
Thai vegetable and bean
stir fry with fresh hummus.
00:15:02.10\00:15:07.20
Next thing we're going to do
is fresh hummus. So we have a
00:15:08.04\00:15:10.91
blender here. I'm just gonna
add the ingredients we need.
00:15:10.94\00:15:14.71
First one for hummus is
garbanzo beans or chick peas
00:15:14.74\00:15:17.91
So I'm going to add one can
of these. You can of course cook
00:15:17.95\00:15:21.55
them fresh yourself but
these cans are quite convenient.
00:15:21.58\00:15:24.45
I'm going to
drain out the liquid.
00:15:24.49\00:15:28.39
And pop that in. And
we're gonna put some garlic in.
00:15:28.42\00:15:33.16
Garlic is an
essential ingredient for hummus.
00:15:33.19\00:15:35.46
So 2 cloves of
garlic, squeeze it in.
00:15:35.50\00:15:39.23
And lemon juice which gives it
a really nice, sort of, kind of
00:15:43.10\00:15:51.85
flavor kind of balances out all
the smoothness of the chick peas
00:15:51.88\00:15:54.95
the creaminess of the
Tahini which is coming up next.
00:15:54.98\00:15:58.25
I'll put in, start with,
three tablespoons or thereabouts
00:15:59.85\00:16:03.16
which is about one and a
half lemons but every lemon is
00:16:03.19\00:16:06.33
different. See if I can
avoid getting any pips in
00:16:06.36\00:16:10.40
if not there's nothing to
it I'll just be, blend it up
00:16:11.30\00:16:14.74
Uh put about a
half teaspoon of salt
00:16:15.94\00:16:20.28
and Tahini. This is your sesame
seed paste. This one is quite
00:16:20.31\00:16:26.82
liquid which is great. So
about 2 tablespoons of that.
00:16:26.85\00:16:28.98
This adds a real nice creaminess
00:16:31.22\00:16:33.76
And we're going to need
water Start with round about
00:16:33.79\00:16:36.56
perhaps half cup of water.
But every batch is different
00:16:37.73\00:16:40.43
so we'll blend it
and see what happens.
00:16:40.46\00:16:42.60
Look at that. I think we
got a perfect one so it's
00:16:45.67\00:16:48.54
just been enough to blend
cause the blender's going around
00:16:48.57\00:16:52.44
I'll just keep
adding water if it stops.
00:16:52.47\00:16:54.71
I might just add a touch more
00:17:00.62\00:17:02.68
You want to make sure all those
things are blended properly
00:17:02.72\00:17:06.35
Here we go, another blend.
00:17:07.49\00:17:09.89
Yes, nice and thick. Always
try and see what it's like.
00:17:17.93\00:17:20.64
It's great. You wanna check to
taste the lemon coming through
00:17:23.94\00:17:27.18
little bit of garlic, saltiness
and the Tahini, everything just
00:17:27.21\00:17:31.58
balancing off. You kinda want
to able to taste a bit of each
00:17:31.61\00:17:34.78
ingredient with
nothing kind of overdoing it.
00:17:34.82\00:17:37.09
That's ready and we'll keep that
in there and we'll have it ready
00:17:38.09\00:17:40.39
for the hummus, sorry for
the stir fry when it's finished
00:17:40.42\00:17:42.96
Speaking of the stir fry,
it's. going well. Everything's
00:17:42.99\00:17:47.03
softening up nicely. We're gonna
add these other ingredients
00:17:47.06\00:17:50.77
which don't need as much cooking
so I'm leaving them to the last
00:17:50.80\00:17:54.04
So we've got
some lovely asparagus
00:17:54.07\00:17:56.50
So just nice and lovely, let's
pick out about that many pieces
00:17:57.21\00:18:00.81
I'm gonna put it in. I'm almost
gonna leave them like that
00:18:01.84\00:18:04.11
they're nice and small pieces,
you kinda want this asparagus
00:18:04.15\00:18:11.52
got their uniqueness of being
nice and long and so you want
00:18:11.55\00:18:13.99
to retain that, you
don't wanna chop them up.
00:18:14.02\00:18:15.82
In this case it makes it a
little bit more interesting.
00:18:15.86\00:18:18.29
Some purple cabbage. I've used
this for another recipe before
00:18:19.43\00:18:22.86
One purple cabbage lasts for
about 3-4 meals, if not more.
00:18:22.90\00:18:30.01
So I'll kind of cut off the bit
that was in the fridge before
00:18:30.04\00:18:33.41
And we'll just slice this up
00:18:34.74\00:18:38.45
And put that in as well.
This needs just a bit of heating
00:18:42.05\00:18:44.65
through rather
than being cooked.
00:18:44.69\00:18:47.12
Like all the other ingredients
00:18:47.16\00:18:49.76
For protein you can use anything
you want. You can use tofu
00:18:53.56\00:18:58.83
beans, lentils. Today I'm
gonna use a can of red beans
00:18:58.87\00:19:04.37
Just as a protein source.
Chick peas are in the hummus
00:19:05.77\00:19:08.34
I wouldn't want to use
chick peas but just use anything
00:19:08.38\00:19:11.65
you want. So just
drain off the liquid
00:19:11.68\00:19:17.55
you can leave a little bit in
there, it's not the end of the
00:19:19.39\00:19:21.52
world. Kind of mix
them with everything.
00:19:21.56\00:19:24.09
Like that. Gonna add some
salt it's about half a teaspoon
00:19:28.63\00:19:33.13
And just a dash of
tamari or soy sauce
00:19:35.20\00:19:39.71
which is a similar thing
00:19:39.74\00:19:42.21
And don't forget in the base
we've got lots of ginger, garlic
00:19:43.14\00:19:45.75
and onions. So there's lots
of lovely, interesting flavors
00:19:45.78\00:19:48.75
coming through. Going
to squeeze a lime over
00:19:48.78\00:19:52.05
So this will taste just really
nice. You can even put lime
00:19:56.59\00:19:58.99
wedges on the side if you want
00:19:59.03\00:20:01.00
Stir that through
00:20:02.73\00:20:06.40
And of course, rice. So whenever
I cook rice I always overcook
00:20:06.43\00:20:12.57
cook more than I need. Put the
spare into a container in the
00:20:12.61\00:20:15.48
fridge and that will
last probably for 3-4 days
00:20:15.51\00:20:18.91
and you can use that in another
dish or stir fry or any dish
00:20:18.95\00:20:22.28
you want. So always cook extra
rice. So add round about 2 cups
00:20:22.32\00:20:27.69
of cooked rice which is
probably round about 3/4s of
00:20:27.72\00:20:32.09
a cup of normal uncooked
rice and of course we're using
00:20:32.13\00:20:39.67
brown rice. It's got far more
fiber and nutrients and minerals
00:20:39.70\00:20:44.84
That's lovely,
lovely stuff. Mix it around
00:20:44.87\00:20:48.51
So this lunch will probably
feed, it's probably round about
00:20:48.54\00:20:52.45
six or more servings here
depending on how much you eat
00:20:52.48\00:20:55.65
for lunch. So as you can see,
it is just you can either put
00:20:55.68\00:21:00.69
it in the fridge and have it for
a couple of days here with your
00:21:00.72\00:21:02.79
work mates, colleagues or family
You've got everything in there
00:21:02.82\00:21:05.79
you've got the whole grains, so
you've got your carbohydrates,
00:21:05.83\00:21:08.96
you've got your protein in the
beans and also for the hummus
00:21:09.00\00:21:12.13
you've got your fresh vegetables
with all the enzymes and things
00:21:12.17\00:21:16.37
and also the flavors, the
ginger, the garlic, the soy
00:21:16.40\00:21:20.18
sauce, the Thai curry paste
which just brings it altogether
00:21:20.21\00:21:23.98
so it tastes nice. So there's
a complete meal in itself and
00:21:24.01\00:21:27.65
it's all you'll need for lunch.
Let's give it a couple more
00:21:27.68\00:21:30.85
minutes just to warm through
and from there we can either
00:21:30.89\00:21:33.42
eat it straight away as a meal
or put it in plastic containers
00:21:33.46\00:21:36.12
for lunch or however you want to
manage your lunch. So very, very
00:21:36.16\00:21:40.00
quick awesome stir fry. If you
have that for lunch you're not
00:21:40.03\00:21:42.56
gonna, one of the comments I
get from people who come to my
00:21:42.60\00:21:44.73
cafe is "when we eat at Revive
we get back to work and we don't
00:21:44.77\00:21:49.04
want to fall asleep at our desk
we can actually just keep workin
00:21:49.07\00:21:52.54
cause when you eat healthy food
for lunch your brain will keep
00:21:52.57\00:21:54.81
going whereas if you're filling
it with white flour and sugar
00:21:54.84\00:21:56.81
you're not going
to last the afternoon.
00:21:56.85\00:21:59.28
Come 3 o'clock you're gonna
want that coffee or donut or
00:21:59.31\00:22:01.68
something naughty that's
gonna be an artificial pick up
00:22:01.72\00:22:04.59
So this food really does have
a huge impact on your life and
00:22:04.62\00:22:08.06
your ability to do
things which is fantastic.
00:22:08.09\00:22:10.73
So we better get back
to this 5 grain breakfast
00:22:11.59\00:22:14.86
and let's have a look
here, we'll take the lid off
00:22:16.10\00:22:18.00
As you can see always turn off,
look at that. As you can see
00:22:18.73\00:22:20.97
it's looking lovely. It's
kinda mushy and cooked together
00:22:21.00\00:22:27.48
and you can see the little steam
beans have appeared in there
00:22:27.51\00:22:30.45
so this is ready to go. So
what I do is basically this will
00:22:30.48\00:22:35.95
probably feed around
4 people approximately
00:22:35.98\00:22:38.85
I'm gonna put it
in the breakfast bowl
00:22:39.89\00:22:43.16
And the timing of this can
be different depending on what
00:22:44.49\00:22:46.59
you choose. So how I do it
is I get up early in the morning
00:22:46.63\00:22:50.83
first thing after I've
had my two glasses of water
00:22:50.87\00:22:54.10
is I will go and put this
breakfast on straight away
00:22:54.14\00:22:58.87
and then go have my shower and
that type of thing and get ready
00:22:58.91\00:23:02.54
for work and by the time
I've come out this is cooked
00:23:02.58\00:23:05.15
and ready to go. So this is just
the base. There's more things
00:23:05.18\00:23:09.68
you want to do to it. So
we want to add our favorite
00:23:09.72\00:23:11.95
milk to it. So you can
add any kind of milk you want
00:23:11.99\00:23:15.12
There are so many cool plant
based milks that you've got
00:23:15.16\00:23:19.66
Hemp milk, walnut milk, oat milk
rice milk, soy milk, almond milk
00:23:19.69\00:23:24.23
cashew milk. So there's really
lots of lovely milks to try
00:23:24.27\00:23:26.97
Make sure it's the unsweetened
ones. Always pour just a little
00:23:27.00\00:23:29.57
bit of milk on it
just to help it along.
00:23:29.60\00:23:32.44
And often I put flax oil on it.
Flax oil is a really great thing
00:23:33.34\00:23:36.64
it's got your omegas in there
so I put a little bit of that in
00:23:36.68\00:23:39.78
And you want some seeds and nuts
so you've got some sesame seeds
00:23:40.88\00:23:45.75
I'd probably pick one nut a
day one or two nuts, some pecans
00:23:45.79\00:23:50.53
or pecans and we'll
put some pumpkin seeds on
00:23:51.19\00:23:55.93
and that's full of protein
so you've got your carbohydrate
00:23:57.37\00:23:59.87
and your whole grain in your
5 grain cereal, this is your
00:23:59.90\00:24:03.30
protein going on and then
you want a banana. Bananas are
00:24:03.34\00:24:07.64
always a good thing to add.
I'm just going to flip my board
00:24:07.68\00:24:10.68
cause we don't want to be having
onion tasting banana in our
00:24:10.71\00:24:15.02
breakfast. So I
usually flip this over
00:24:15.05\00:24:19.15
we use a different board and
use a different knife as well
00:24:20.49\00:24:23.86
and it's probably
gonna help as well.
00:24:23.89\00:24:26.59
Chop the banana and put that on
00:24:30.50\00:24:33.00
bananas are full of amazing
things and they add a little
00:24:33.03\00:24:36.64
bit of sweetness as well.
Whatever fruit you have around
00:24:36.67\00:24:39.71
apples, oranges, watermelons,
pears whatever. There are also
00:24:39.74\00:24:43.18
lovely berries around so I'm
going to put some nice berries
00:24:43.21\00:24:46.18
here. So in the morning
when I get up and it's cooked
00:24:46.21\00:24:50.55
sometimes we put it in a slow
cooker so you leave it the night
00:24:50.59\00:24:52.79
before you sleep in the slow
cooker and it comes on at 3 a.m
00:24:52.82\00:24:55.86
in the morning on low and
by the time we get up at 6
00:24:55.89\00:24:58.23
it's pretty much ready to go
as well. The other alternative
00:24:58.26\00:25:01.66
is you can cook it and leave
it in the fridge and this will
00:25:01.70\00:25:05.73
probably last about 2-3 days
in the fridge so you can cook
00:25:05.77\00:25:08.40
one batch that might last a
couple of days. There's many
00:25:08.44\00:25:11.17
different options you have. I've
got some blueberries here too
00:25:11.21\00:25:16.14
So if you can work these meals
into your day you're gonna save
00:25:16.18\00:25:21.95
money and you're gonna
feel amazing. If your body was
00:25:21.98\00:25:25.52
screaming out give me the right
foods so I can perform for you
00:25:25.55\00:25:28.99
you've got the fruit and
vegetables, great plant based
00:25:29.02\00:25:34.63
proteins and give these a try
for a couple of days or a week
00:25:34.66\00:25:37.87
and you'll be going
Wow, my life has changed!
00:25:37.90\00:25:40.17
So nutrition is really important
and when you do eat well
00:25:40.20\00:25:43.77
it makes a massive difference.
So I encourage you to try
00:25:43.81\00:25:45.77
these new dishes
and we'll plate these up
00:25:45.81\00:25:48.54
and are ready for the table
00:25:48.58\00:25:50.61