Hola. Bonjour. Bienvenue.
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And welcome to Creative Cooking.
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My name is Nicole Braxton
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and I'm super excited
to be here with you today.
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Now if you've been tuning in,
you've been traveling the world
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with us one bite at a time.
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Along with
traveling, it's super important
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that we also take
care of our health.
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So today, we'll be focusing
on diabetic friendly meals
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that are good for your body.
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And it could also be good
for your mind, body, and spirit
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if it is
incorporated within your diet.
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So for the dishes
we'll be making today,
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we'll be making lentil soup,
quinoa, cute and cubes tofu.
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So please join us
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as we first make our first dish,
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which is lentil soup.
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The ingredients for
our lentil soup include...
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Now get ready, we're gonna
make a delicious lentil soup.
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So thank you for tuning in.
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And before we get into that,
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if you've been
watching previous episodes
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or if this is your first time,
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just want to share with you,
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I started a
wellness organization,
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it's called "Around
the World in Seven Days".
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And one of the key
things that we like to do is
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share health information.
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And we do this
through our workshops.
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So it's related to our episode
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because we also
focus on diabetes.
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And in different
workshops and support groups
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that we host, we like
to share different meals.
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And so this is one of the meals
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we're going to be sharing today.
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And one of the key
things that has inspired us
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to share and focus on
diabetes is the key fact
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that there is 26
million Americans
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currently with diabetes
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and 79 million
Americans that are diabetic.
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This is a huge trend
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and a huge issue that
is within our society.
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So it's important
that we take care of
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the different
causes and not the effects.
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So let's get
started on our lentil soup.
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To start us off, we're going
to take our six cups of water.
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And pour it, and let this boil.
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Okay.
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Now while the water is boiling,
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we'll go and
chop up our veggies.
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So we'll start
off with an onion.
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Cut it straight
down in the middle.
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Okay, take off the skin.
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I really love
having onions in my dishes
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'cause it adds so
much flavor and it...
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The more flavor that
you have in your dishes,
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it's really good
to have fresh herbs
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because the less
salt you'll need.
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You don't need to
supplement your flavor with salt
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and over processed products
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if you can have
really flavorful fresh items.
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So as we've talked
about in previous episodes,
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when we're cutting our onion
we're just going straight down.
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Then we'll make a
cut right in the middle.
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And then we're going to do this
rocking motion back and forth
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just like this.
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Okay?
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So we'll do the rocking motion.
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This is a really
effective way to cut an onion.
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It saves time.
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And it just gets to the point.
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You are able to cook
your onions effectively.
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And if you notice you want
to chop it a little bit more,
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you can just do this.
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Okay. So we have our onion.
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And do the other side as well.
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Along with onion
we're going to put some
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fresh garlic in
there and coriander.
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So coriander is something
that you can optionally
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put in there if you like.
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With all of the
recipes, it's really a key
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that you tailor it
and make it your own.
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So this is a
good baseline for you
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to make your favorite dish.
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So for lentil soup,
the great thing about
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the lentils is that it also...
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With beans in general,
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they have protease
inhibitors inside of them
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which helps to slow the
progression of carcinogens
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within the body.
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So it's really great to
start incorporating beans.
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And also it breaks
down slower into your body.
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So your blood
sugar levels do not spike
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as quickly as they
would with other items.
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So it's really great to
start incorporating beans.
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And lentils are type of beans
that I like to incorporate.
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So I'm just
chopping my onion. All right.
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So we have that done.
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The next thing that
we're going to go on
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and put in is...
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First, we're going
to start our skillet
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with a little bit of olive oil.
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So the water is boiling,
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make sure it's
turned all the way up.
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And we're going to
let the olive oil heat.
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So in previous episodes,
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we talked that
extra virgin olive oil
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is better for you
because it's less refined.
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It's more close
to its natural state
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as opposed to
just regular olive oil.
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So when going to the store,
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if you are going
to use olive oil,
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it's better to use
extra virgin olive oil.
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In regards to cooking
with any recipe that we have,
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if you would like
to cook with water,
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water is the
healthiest way to cook.
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You can also cook with
water instead of olive oil.
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And we put some
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chopped onions on the skillet,
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along with some fresh garlic
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which we shared
in previous episodes.
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It's really good for
building the immune system
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and it really helps to
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incorporate great
flavor inside your dishes.
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So we'll put some
garlic in there as well.
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Okay.
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Wow.
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It's coming.
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Okay.
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So we're going to let
that just saute a bit.
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Now in previous
episodes, we shared
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that a mirepoix is a base.
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And in the
mirepoix, there is onions,
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there is celery,
and there are carrots.
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So at this point if you decide
you'd like to make a mirepoix
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which we can do today.
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You can do that as well.
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Or you can keep it as simply
stated with onions and garlic.
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If you'd like to
add carrots, you can.
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And just in case if
you decide to do that,
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I will show you how it's done.
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So with all of my
recipes, it's very important
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to tune in to our episode
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so you can get ideas
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on how to address the
recipe up to your liking.
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So we'll take the carrot,
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we'll just chop
it in half as such.
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Alrighty.
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And depending on what size
you like your carrots to be,
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you can chop it that way.
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And then I'm just
going to add it together
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and I'm going do that
motion we talked about,
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the rocking motion.
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All right.
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Carrots have
beta-carotene in them
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which is really
good for your body.
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It can impact your
vision in a positive way.
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And as we talked about,
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the more color
you have in your dish,
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it shows the different types
of nutrients we're getting.
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So look at that
deep rich orange.
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Look in, it's
really, really good.
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It's great to
incorporate all different colors
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into your food.
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So we're going to put the
carrots inside of our dish.
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Okay.
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So right now we
have some carrots,
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we have some onions.
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Oops! Don't do that at home.
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We have some
carrots, we have some onions,
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and now we're
going to add some celery,
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and this makes a mirepoix.
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Okay.
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So now I just like
to cut it into strips.
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Alrighty.
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So I have three
strips right here.
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Alrighty.
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And I'm going to just dice it,
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doing the same rocking motion.
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This really makes a great base.
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One thing that we
found in our support groups
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is that people are
willing to try food
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that's healthy as
long as it has flavor.
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And that was been one
of my biggest struggles
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as how can you
have food that's healthy
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and also
delicious at the same time.
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And really it all
revolves around flavor
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and how things are seasoned.
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So it's important to
use fresh ingredients
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because you will be able to get
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more flavor from it.
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So like fresh herbs and spices,
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those are great
things to incorporate.
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So I want to ask you
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and just think
about this question,
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what is the difference
between an herb and a spice?
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Just think about it.
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Don't worry, I
can't hear you thinking
00:10:01.26\00:10:02.93
but I'll answer the question.
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I know it's rhetorical.
00:10:04.33\00:10:05.67
But the difference
between herbs and spices is...
00:10:05.70\00:10:10.81
Herbs are the leafy
green part of the plant
00:10:10.84\00:10:14.51
and that includes everything.
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So for example like parsley,
cilantro, those are herbs.
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And spices is the other
components of the plant.
00:10:22.75\00:10:26.35
For example, cinnamon is made
from cinnamon bark of a tree.
00:10:26.39\00:10:30.66
So that is a spice.
00:10:30.69\00:10:32.23
So you have cumin, coriander,
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all those different
things are considered spices.
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All right.
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So now, the best time to
put in your different spices
00:10:40.37\00:10:43.07
is at the base in this mirepoix.
00:10:43.10\00:10:47.44
So I sauteed my veggies,
you can see right there,
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the sauteed veggies.
00:10:50.61\00:10:52.21
Okay?
00:10:52.25\00:10:53.58
And now I'm going to
put in different spices.
00:10:53.62\00:10:57.25
So I have some cumin.
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And cumin is an amalgamation
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which is a mixture
of different spices.
00:11:04.26\00:11:07.73
And it has all different
components and textures,
00:11:07.76\00:11:12.13
not textures but
different flavors to it
00:11:12.17\00:11:14.27
because it's a
combination of different spices.
00:11:14.30\00:11:18.21
Now if you can
see, it's starting...
00:11:18.24\00:11:19.57
This is when you put your
different spices at this point,
00:11:19.61\00:11:23.91
you'll allow the oils to
be released from the spice.
00:11:23.95\00:11:27.58
So this is a great
thing to start incorporating.
00:11:27.62\00:11:31.22
Okay.
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So now, I put some curry powder,
00:11:32.79\00:11:37.46
you can put that in.
00:11:37.49\00:11:38.83
And these are also cumin seeds.
00:11:38.86\00:11:42.10
If you look right there,
00:11:42.13\00:11:43.50
cumin seeds are great
to start incorporating.
00:11:43.53\00:11:46.50
Alrighty.
00:11:46.53\00:11:47.87
And now I'm going to pour
my lentils in to the water.
00:11:47.90\00:11:50.37
And as the lentils are boiling,
00:11:54.94\00:11:57.01
you can put some
salt just to taste,
00:11:57.05\00:12:00.22
so that can allow the
flavor to come out from,
00:12:00.25\00:12:03.55
just like a pinch or two.
00:12:03.59\00:12:05.42
All right. So I'm
going to turn it down.
00:12:09.52\00:12:11.53
You want to make sure you
don't overcook your spices,
00:12:11.56\00:12:14.33
just enough for the
oils to be released.
00:12:14.36\00:12:17.37
So this is our base,
00:12:17.40\00:12:18.73
we have a little bit of
red chili pepper flakes.
00:12:18.77\00:12:20.87
So I'll put that over there.
00:12:20.90\00:12:25.87
Now if you don't like
spicy, I don't recommend that
00:12:25.91\00:12:28.21
but you can switch it
up and see what you like.
00:12:28.24\00:12:32.91
Okay.
00:12:32.95\00:12:34.98
All right.
00:12:35.02\00:12:36.35
So the oils are
releasing from that.
00:12:36.38\00:12:38.42
And now all you do is
you let your lentils boil
00:12:38.45\00:12:41.22
for about 30 minutes.
00:12:41.26\00:12:43.06
And when they are
done, what you do...
00:12:43.09\00:12:47.13
is you pour your mirepoix.
00:12:47.16\00:12:49.76
You can look right now
and take a good look in this
00:12:49.80\00:12:51.97
and see all the
different spices inside of that,
00:12:52.00\00:12:55.04
you can see all the flavor.
00:12:55.07\00:12:56.67
The key is to season this
00:12:56.71\00:12:58.91
as if this is all the flavor
00:12:58.94\00:13:01.54
that you are going
to get in your lentil.
00:13:01.58\00:13:02.91
So you want to have a
lot of seasoning in this.
00:13:02.94\00:13:05.11
If you want you
can put some salts,
00:13:05.15\00:13:07.42
you can also put some
00:13:07.45\00:13:08.78
chicken style
seasoning in it as well.
00:13:08.82\00:13:12.12
Put that in there.
00:13:12.15\00:13:14.56
And it's important to make sure
00:13:14.59\00:13:18.29
you give it a taste.
00:13:18.33\00:13:22.83
And see how you like it.
00:13:22.86\00:13:27.00
Wow, that is really good.
00:13:27.04\00:13:29.57
It's full of flavor, very fresh.
00:13:29.60\00:13:33.01
It's delicious.
00:13:33.04\00:13:34.58
All right.
00:13:34.61\00:13:36.31
So now, I'm going to do
is pour this into my lentils.
00:13:36.34\00:13:40.92
Okay.
00:13:40.95\00:13:43.39
And stir it around.
00:13:43.42\00:13:45.39
And you can also put some
different fresh herbs in there
00:13:51.66\00:13:54.96
as well, like cilantro.
00:13:55.00\00:13:58.53
And you're going to let
that cook for a little bit.
00:13:58.57\00:14:01.00
And as that is cooking,
00:14:01.04\00:14:02.80
we're going to go
to our next recipe
00:14:02.84\00:14:06.37
which is our quinoa.
00:14:06.41\00:14:09.24
The next recipe calls for...
00:14:09.28\00:14:11.21
So when making our quinoa,
00:14:32.57\00:14:34.30
our first step we'll do
00:14:34.34\00:14:35.67
is we'll take about
three to four cups of water.
00:14:35.70\00:14:39.14
And we'll pour
it into our basin.
00:14:39.17\00:14:43.91
Okay. And we'll get some quinoa.
00:14:43.95\00:14:48.02
Quinoa is an excellent
thing to start incorporating
00:14:48.05\00:14:50.72
into your diets
00:14:50.75\00:14:52.09
because it's
very healthy for you.
00:14:52.12\00:14:53.46
It's really great for diabetes,
00:14:53.49\00:14:55.19
it breaks down
slower into the body,
00:14:55.22\00:14:58.03
and also quinoa really absorbs
00:14:58.06\00:15:00.86
different flavors
that you put in it.
00:15:00.90\00:15:02.36
So it's very easy to season
00:15:02.40\00:15:04.50
because it's not so
bland if you see it.
00:15:04.53\00:15:08.27
It's a really great
thing to incorporate.
00:15:08.30\00:15:11.87
It's not bland
00:15:11.91\00:15:14.08
and when you put
additional seasons to it,
00:15:14.11\00:15:16.01
it really just
soaks up the flavor
00:15:16.04\00:15:17.58
and the dish
really becomes your own.
00:15:17.61\00:15:19.61
So the water,
it's starting to boil.
00:15:19.65\00:15:21.98
So I'll pour in the quinoa.
00:15:22.02\00:15:24.75
Next, I'm going to
cut up a red onion.
00:15:28.59\00:15:32.26
I like this for the
color and it also adds,
00:15:32.29\00:15:35.20
you know, a unique flavor.
00:15:35.23\00:15:37.37
The color really
stands out in this dish.
00:15:37.40\00:15:39.23
So we're going to
rock, chop up our onion.
00:15:39.27\00:15:43.04
Okay.
00:15:47.38\00:15:48.71
Now we're going to take some
00:15:54.72\00:15:57.35
extra virgin olive oil
00:15:57.39\00:16:01.99
or you can use water.
00:16:02.02\00:16:03.36
So water is another
great thing to incorporate
00:16:03.39\00:16:05.46
as we said earlier.
00:16:05.49\00:16:06.83
So you can put
water there as well.
00:16:06.86\00:16:08.20
And then turn on our pan. Okay.
00:16:08.23\00:16:12.53
And we'll let
that heat for a second.
00:16:12.57\00:16:15.70
The next thing
we'll add is some garlic,
00:16:15.74\00:16:18.11
fresh garlic is great.
00:16:18.14\00:16:21.48
Okay.
00:16:21.51\00:16:22.84
So we'll put some
onions, some garlic.
00:16:22.88\00:16:27.55
And you can also add,
00:16:32.12\00:16:34.22
you know,
different types of onions
00:16:34.26\00:16:35.92
if you like.
00:16:35.96\00:16:37.53
So we have that in there.
00:16:37.56\00:16:41.13
The next thing
I like to do is...
00:16:41.16\00:16:43.37
Let's just check on our lentils
and see how they are doing.
00:16:43.40\00:16:49.14
Wow.
00:16:49.17\00:16:50.51
Now the color, if
you zoom in a little bit
00:16:50.54\00:16:52.57
you can see the color.
00:16:52.61\00:16:56.08
It has the
different vegetables in it.
00:16:56.11\00:17:00.08
We have the celery, the carrots,
00:17:00.12\00:17:03.49
and it's really
flavorful if you see that.
00:17:03.52\00:17:09.39
And now it's starting to
take on more of a brown color
00:17:09.42\00:17:11.96
because it's starting to observe
00:17:11.99\00:17:13.33
the cumin and the curry powder.
00:17:13.36\00:17:15.86
So that is a great start.
00:17:15.90\00:17:18.03
And now I'm going
to take a quick step
00:17:18.07\00:17:19.87
into our refrigerator
00:17:19.90\00:17:21.24
and see if we have
some great other things,
00:17:21.27\00:17:22.90
fresh things to
add into our quinoa.
00:17:22.94\00:17:26.71
So I'm going to
add some zucchini.
00:17:26.74\00:17:32.18
Okay, just going
to chop it like so.
00:17:38.82\00:17:43.83
I'm chopping into
three different sections.
00:17:43.86\00:17:48.33
And then I'm just gonna
rock and chop some more.
00:17:48.36\00:17:53.97
So we have our zucchini.
00:17:54.00\00:17:57.41
All right, chop
this into three sections.
00:17:57.44\00:18:00.88
Okay.
00:18:00.91\00:18:02.24
Now I will add some mushrooms.
00:18:13.29\00:18:16.79
We have some
mushrooms we'll add inside...
00:18:16.83\00:18:19.26
and our zucchini.
00:18:24.73\00:18:29.17
It's important to saute
the vegetables separately
00:18:29.20\00:18:31.77
as the quinoa cooks
00:18:31.81\00:18:33.48
because this way you
can season it effectively
00:18:33.51\00:18:35.68
and it doesn't impact
00:18:35.71\00:18:38.15
the length that the
quinoa needs to cook.
00:18:38.18\00:18:41.28
So now, I'm going to saute
00:18:41.32\00:18:46.69
the mushrooms, the
onions, and the zucchini.
00:18:46.72\00:18:50.86
Also I'm going to
season it with some salt.
00:18:50.89\00:18:55.90
A little bit of salt in
there to bring out the flavors,
00:18:55.93\00:18:59.60
just to accent it,
not to overpower it.
00:18:59.63\00:19:02.17
I'm also going to
add some asparagus.
00:19:02.20\00:19:04.51
So I'll chop my asparagus.
00:19:04.54\00:19:06.31
It's really good to start
incorporating green things
00:19:09.61\00:19:12.58
into our diet
00:19:12.61\00:19:14.25
as they tend to be part of
00:19:14.28\00:19:17.85
the cruciferous vegetables,
00:19:17.89\00:19:20.26
the family of
cruciferous vegetables.
00:19:20.29\00:19:22.42
And just having
green things in our diet
00:19:22.46\00:19:24.36
really help to bring
out different nutrients,
00:19:24.39\00:19:26.63
they are less calories
00:19:26.66\00:19:28.16
and they also are a lot
healthier for your body.
00:19:28.20\00:19:31.93
Having whole plant
foods is a great thing
00:19:31.97\00:19:36.27
to prevent
different health concerns
00:19:36.30\00:19:39.84
and also to heal
certain health concerns
00:19:39.87\00:19:41.94
depending on
what they consist of.
00:19:41.98\00:19:44.41
When it comes to diabetes,
00:19:44.45\00:19:45.78
it's really good to
have more whole plant foods
00:19:45.81\00:19:49.88
because it can really help
00:19:49.92\00:19:51.72
the breakage of
sugar to be slower
00:19:51.75\00:19:55.96
and it can also allow your body
00:19:55.99\00:19:57.56
to effectively digest the food
00:19:57.59\00:19:59.23
that you're eating as
opposed to refined foods
00:19:59.26\00:20:04.00
which quickly break down
into sugar within the body.
00:20:04.03\00:20:08.67
So it's really good to
start having whole plant foods.
00:20:08.70\00:20:12.34
So we're letting that saute.
00:20:12.37\00:20:14.44
And I'm also going to put
00:20:14.48\00:20:15.81
some chicken
style seasoning over it.
00:20:15.84\00:20:21.22
Alrighty. This gives it flavor.
00:20:21.25\00:20:26.86
I'm looking over at my
lentils and I'm realizing...
00:20:26.89\00:20:30.56
Wow, that smells amazing.
00:20:30.59\00:20:33.36
All of the different spices
00:20:33.40\00:20:36.36
and fresh vegetables
are stating to come out.
00:20:36.40\00:20:39.47
I'm going to add a little
bit of cilantro at this point.
00:20:39.50\00:20:43.14
So cilantro right here,
00:20:43.17\00:20:44.51
I'm going to add
this to our lentils.
00:20:44.54\00:20:46.47
So I'm just going to chop it.
00:20:46.51\00:20:50.15
Okay. There you go.
00:20:50.18\00:20:54.52
So I'll put some
fresh cilantro in there.
00:20:54.55\00:20:57.89
Stir this.
00:20:57.92\00:21:01.22
This is absolutely beautiful.
00:21:01.26\00:21:06.13
Okay.
00:21:06.16\00:21:07.50
So while cooking,
it's a great thing to also
00:21:07.53\00:21:09.46
just taste a little bit
00:21:09.50\00:21:10.83
and see how your
flavors are going.
00:21:10.87\00:21:13.67
You can adjust it if
you like, if you say,
00:21:13.70\00:21:15.94
"Hey, I would like to add
a little more curry powder"
00:21:15.97\00:21:19.27
or "Hey, I would like to add
00:21:19.31\00:21:22.11
some different
nutritional yeast flakes."
00:21:22.14\00:21:24.55
I challenge you to
make this recipe your own.
00:21:24.58\00:21:28.12
So I'm just going to
give it a quick taste.
00:21:28.15\00:21:31.32
Okay, I like that.
00:21:34.86\00:21:37.03
One thing that I'm
gonna add is a little bit more
00:21:37.06\00:21:39.79
chicken style seasoning to this.
00:21:39.83\00:21:44.13
Or salt is a good
one, just a little.
00:21:44.17\00:21:47.37
A salt that I also like
00:21:47.40\00:21:48.94
is this
Himalayan salt right here.
00:21:48.97\00:21:51.61
I like
incorporating that as well.
00:21:51.64\00:21:54.34
All right. So
we have that going.
00:21:54.38\00:21:59.18
Sauteing our vegetables.
00:21:59.21\00:22:02.95
And if you find
that when sauteing,
00:22:02.98\00:22:05.59
it takes a little bit longer
00:22:05.62\00:22:06.96
or you would like to
add some more moisture,
00:22:06.99\00:22:10.59
I would recommend
adding water at this point.
00:22:10.63\00:22:14.73
Because it does the same
thing, it has the same effect
00:22:14.76\00:22:17.23
and it's
healthier for your body.
00:22:17.27\00:22:20.07
Okay.
00:22:20.10\00:22:21.44
So now as that's sauteing,
00:22:21.47\00:22:22.90
we're going to get started
on our last recipe for today,
00:22:22.94\00:22:26.24
which is cubed tofu.
00:22:26.27\00:22:28.64
The ingredients call for...
00:22:28.68\00:22:30.35
For our cubed tofu,
00:22:40.82\00:22:42.46
we'll take a similar principle
that we did for onions.
00:22:42.49\00:22:44.66
And we'll just cut straight down
00:22:44.69\00:22:46.73
and section it into four.
00:22:46.76\00:22:50.23
And then we'll make
a cut in the middle.
00:22:50.27\00:22:55.77
Put it back together and then
we'll just dice straight down.
00:22:55.80\00:23:00.58
Alrighty.
00:23:00.61\00:23:01.94
And the great thing about tofu
00:23:01.98\00:23:03.38
is that it
really acts as a sponge.
00:23:03.41\00:23:06.95
So it soaks up all the flavor
00:23:06.98\00:23:08.85
from the different
ingredients that you put in it.
00:23:08.88\00:23:11.32
So along with our tofu,
00:23:11.35\00:23:12.69
we're going to put our
sauce in a separate bowl
00:23:12.72\00:23:15.39
which is made out of olive oil,
00:23:15.42\00:23:20.56
chicken style seasoning,
and nutritional yeast flakes.
00:23:20.60\00:23:26.43
So now in the separate bowl,
00:23:26.47\00:23:27.84
we're going to mix
everything together.
00:23:27.87\00:23:29.90
And what we're going to do
00:23:29.94\00:23:31.27
is we're going to pour
this on top of our tofu.
00:23:31.31\00:23:35.08
So we have the sauce.
00:23:35.11\00:23:37.08
And as you can see,
00:23:37.11\00:23:39.08
it makes
nutritional yeast flakes along
00:23:39.11\00:23:41.52
with its
nutritional value of having B12.
00:23:41.55\00:23:44.29
The fact that it is a protein,
00:23:44.32\00:23:47.32
it has protein
properties inside of it.
00:23:47.36\00:23:50.23
It's a great
thing or essentially,
00:23:50.26\00:23:52.39
it has amino acids.
00:23:52.43\00:23:54.56
It's a great thing
00:23:54.60\00:23:55.93
to incorporate it into our tofu.
00:23:55.96\00:23:58.37
So we're going to take the tofu.
00:23:58.40\00:24:03.91
And we're going to put
it in the big mixing bowl.
00:24:03.94\00:24:07.24
Okay.
00:24:07.28\00:24:08.61
And now we're going to check on,
00:24:11.35\00:24:12.85
just going to turn
off every other eye.
00:24:12.88\00:24:16.25
Zucchini looks done. All right.
00:24:16.28\00:24:19.89
So now we're going to
pour the sauce over the tofu,
00:24:19.92\00:24:24.69
like so.
00:24:24.73\00:24:27.86
And at this point, you
get to make a decision,
00:24:27.90\00:24:30.27
life's all about decisions.
00:24:30.30\00:24:32.07
You can either mix
this with your hands,
00:24:32.10\00:24:34.14
get messy, or you
can stir with the spoon.
00:24:34.17\00:24:37.74
Since I'm talking
to you in this manner,
00:24:37.77\00:24:39.57
I'm going to
stir with the spoon.
00:24:39.61\00:24:40.94
Normally, I would just probably
just toss with my hands,
00:24:40.98\00:24:42.64
either one works well.
00:24:42.68\00:24:45.25
So now you just allow this
00:24:45.28\00:24:46.82
to soak up the
different flavors.
00:24:46.85\00:24:50.99
Stir it a bit.
00:24:51.02\00:24:52.75
And then what you'll do
00:24:52.79\00:24:54.19
is you'll put this in
the oven and let it bake.
00:24:54.22\00:25:00.93
Okay.
00:25:00.96\00:25:02.30
So it's marinating right now,
00:25:02.33\00:25:03.67
you can let it
sit for a little bit,
00:25:03.70\00:25:05.27
and then you can let it bake.
00:25:05.30\00:25:06.94
So now let's check
on our other items.
00:25:06.97\00:25:11.67
It looks like the
quinoa is about ready.
00:25:11.71\00:25:16.14
Awesome. Okay.
00:25:16.18\00:25:17.85
So now we're going to pour in
00:25:17.88\00:25:20.85
our zucchini, our
mushrooms, our onions.
00:25:20.88\00:25:24.19
Okay. And we're
going to stir it in.
00:25:29.46\00:25:32.36
Now we'll add the Amino
Braggs or the liquid aminos,
00:25:36.26\00:25:40.97
we'll pour that inside.
00:25:41.00\00:25:44.64
We'll also add
chicken style seasoning,
00:25:44.67\00:25:47.28
pour that in.
00:25:47.31\00:25:50.85
And we'll add
some salt to taste.
00:25:50.88\00:25:56.18
Okay. Now I
give it a quick stir.
00:25:56.22\00:26:02.56
And now you have your quinoa.
00:26:02.59\00:26:05.76
So what you can
top the tofu off.
00:26:05.79\00:26:07.80
So what you'll do is
you'll put this on a tray
00:26:07.83\00:26:09.63
and you just let it bake
00:26:09.66\00:26:11.00
for a couple
minutes on each side.
00:26:11.03\00:26:12.50
And then you'll
have your fresh tofu.
00:26:12.53\00:26:15.00
It's delicious, seasoned well,
00:26:15.04\00:26:17.17
and it's something that
you can top on top of...
00:26:17.21\00:26:19.44
You can put on top of
your quinoa and finish it off.
00:26:19.47\00:26:22.71
So if you look at the quinoa,
00:26:22.74\00:26:25.75
you'll be able to see all
the different colors we have.
00:26:25.78\00:26:30.39
And it's very nutritious.
00:26:30.42\00:26:33.32
Ultimately, when
it comes to diabetes
00:26:33.36\00:26:37.06
along with
other health concerns,
00:26:37.09\00:26:38.66
having a plant-based diet
00:26:38.69\00:26:40.03
is a really
effective thing to do.
00:26:40.06\00:26:42.30
Now let's take a look
at what we've made today.
00:26:42.33\00:26:45.33
We've made some delicious
quinoa, as you can see.
00:26:45.37\00:26:50.74
And we also have some
lentil soup which is fresh,
00:26:50.77\00:26:56.58
full of all the
different herbs and spices.
00:26:56.61\00:27:00.18
It's delicious.
00:27:00.22\00:27:01.55
It's something you
can also take and eat
00:27:01.58\00:27:02.92
throughout the week.
00:27:02.95\00:27:04.32
And we also have the
cubed tofu which is seasoned.
00:27:04.35\00:27:08.12
This is what it looks
like after you bake it,
00:27:08.16\00:27:10.46
which is really delicious.
00:27:10.49\00:27:12.13
And what I like about
all these different meals
00:27:12.16\00:27:13.96
are they're healthy.
00:27:14.00\00:27:16.03
And also when I get my
tofu, I like to get organic
00:27:16.06\00:27:18.93
because it's healthier for
you, it's doesn't have non-GMO.
00:27:18.97\00:27:23.84
So it is non-GMO.
00:27:23.87\00:27:25.37
So the great thing
to do is to incorporate
00:27:25.41\00:27:27.48
healthy plant-based
meals into your diet.
00:27:27.51\00:27:29.91
And having a healthier diet
can help you treat the cause
00:27:29.94\00:27:34.48
and not the effect.
00:27:34.52\00:27:35.85
A lot of times when it comes
to different health concerns,
00:27:35.88\00:27:38.22
we're always focused on "Okay,
let's fix what's happening."
00:27:38.25\00:27:41.82
And we tend to
have different things
00:27:41.86\00:27:44.09
that fix the symptoms
00:27:44.13\00:27:46.73
but they don't
actually treat the cause.
00:27:46.76\00:27:49.16
So food and the types
of food that we consume
00:27:49.20\00:27:51.73
can be the cause.
00:27:51.77\00:27:53.10
But ultimately,
thank you so much
00:27:53.13\00:27:55.30
for trying out
these delicious meals.
00:27:55.34\00:27:58.04
I hope you enjoy it at home.
00:27:58.07\00:27:59.84
And thank you for
joining us at Creative Cooking.
00:27:59.87\00:28:02.38
Remember to travel the
world one bite at a time.
00:28:02.41\00:28:07.58