Whole grains are packed
with nutrients and a diet
00:00:09.04\00:00:13.34
rich in whole grains has
been shown to reduce the risk
00:00:13.38\00:00:16.18
of heart disease, type 2
diabetes, obesity and some
00:00:16.21\00:00:20.15
forms of cancer - so
with that in mind Aileen,
00:00:20.18\00:00:23.39
what have you got for us today?
00:00:23.42\00:00:25.42
Thank you Margot!
00:00:25.45\00:00:27.29
And now I'm going to show you
00:00:27.32\00:00:28.66
how to make
crunchy granola clusters.
00:00:28.69\00:00:30.86
They are a really delicious
way to eat a breakfast cereal.
00:00:30.89\00:00:34.70
What we're going to do is
use a cup of activated almonds.
00:00:34.73\00:00:37.93
The almonds, to activate them,
you just soak them for 12 hours,
00:00:37.97\00:00:42.24
and that gets rid of the enzyme
inhibitors in the almonds.
00:00:42.27\00:00:47.08
Then we've got 2
cups of rolled oats.
00:00:47.11\00:00:49.41
This is almost a raw
recipe, except for the oats.
00:00:49.44\00:00:52.91
Then we have a cup
of desiccated coconut.
00:00:52.95\00:00:56.92
You can use the
other sort if you want to,
00:00:56.95\00:00:58.65
it doesn't matter really
at all, and if you don't like
00:00:58.69\00:01:00.89
coconut, you can
leave it out completely.
00:01:00.92\00:01:03.79
Then we have a cup of dates.
00:01:03.83\00:01:06.29
They're pitted dates - just
make sure that you run a knife
00:01:06.33\00:01:09.16
through them a
little bit just to make sure
00:01:09.20\00:01:10.67
there's no pits in them as that
00:01:10.70\00:01:13.64
doesn't make for
very nice eating.
00:01:13.67\00:01:15.60
Then we have 4 apples
- these are green apples
00:01:15.64\00:01:18.11
that have been peeled and
quartered and you put that all
00:01:18.14\00:01:21.94
in your food processor
or your blender and you just
00:01:21.98\00:01:25.91
process it until
it's of the consistency
00:01:25.95\00:01:28.88
that you want to
eat it, so there's
00:01:28.92\00:01:30.52
no right or wrong way with this.
00:01:30.55\00:01:32.09
I'm just going to use
the spatula just to keep
00:01:32.12\00:01:34.79
things moving in the Thermomix
and give it a few seconds.
00:01:34.82\00:01:40.16
Now this is a recipe
that's really packed with flavor
00:01:48.94\00:01:52.74
because you've got no
water in it - all the flavor
00:01:52.77\00:01:54.98
is coming from the
apples and the dates,
00:01:55.01\00:01:57.28
the coconut and the nuts.
00:01:57.31\00:01:59.58
Now the almonds are considered
to be the king of nuts
00:01:59.61\00:02:02.78
because they're alkaline forming
and they're excellent for you,
00:02:02.82\00:02:06.05
but good food is
not good for everybody.
00:02:06.09\00:02:08.46
Not all good food is good
for all people, I should say.
00:02:08.49\00:02:11.39
And so sometimes people
can't tolerate certain things,
00:02:11.43\00:02:13.86
so you just leave out
what you can't tolerate,
00:02:13.90\00:02:16.46
and put in what
you can tolerate.
00:02:16.50\00:02:17.83
Now you can substitute the
almonds for sunflower seeds
00:02:17.87\00:02:21.10
if you would like to and
then to make the clusters,
00:02:21.14\00:02:25.11
you just tip it out onto a
tray, I like to do mine in the
00:02:25.14\00:02:30.01
dehydrator because you
can walk away from it and
00:02:30.05\00:02:32.75
leave it there for
hours and you can't burn it.
00:02:32.78\00:02:34.98
If you do it in the oven, just
watch that you don't burn it
00:02:35.02\00:02:38.05
because it does have coconut in
it and that will catch easily.
00:02:38.09\00:02:42.22
Now there's more than
one way to make this recipe.
00:02:42.26\00:02:45.76
I'll just put it all out
on the tray so you can see it,
00:02:45.79\00:02:48.63
and if you left it like that
and just sort of broke it up
00:02:48.66\00:02:51.87
a little bit with a fork as
it was drying out, you would
00:02:51.90\00:02:55.17
end up with clusters.
00:02:55.20\00:02:56.54
But if you want to make it into
like a biscuit, just take an
00:02:56.57\00:03:00.51
egg ring, pack it into the
egg ring and squash it down,
00:03:00.54\00:03:06.08
and then you lift up the
egg ring and you've got like
00:03:06.11\00:03:08.65
a round muesli bar or you
can squash it into the tray
00:03:08.68\00:03:13.59
and that's a great way to
send it to school with children
00:03:13.62\00:03:16.89
in their lunchbox
if you want to do that,
00:03:16.93\00:03:19.19
or you can just sort
of dehydrate it like this.
00:03:19.23\00:03:22.20
Now, you can eat this
with soymilk, nut milk,
00:03:22.23\00:03:25.93
any sort of milk of your
choice or you can turn it into
00:03:25.97\00:03:30.04
a fruit platter and
have it dry and I have got
00:03:30.07\00:03:33.01
some here made for you now.
00:03:33.04\00:03:34.64
And so that is an excellent
way to eat this actually because
00:03:34.68\00:03:37.61
you're getting your saliva
into the grains and you're not
00:03:37.65\00:03:40.72
diluting it down with
milk, so you can actually
00:03:40.75\00:03:43.99
digest it better this way.
00:03:44.02\00:03:45.95
So that's a really nutritious
way to have a breakfast,
00:03:45.99\00:03:49.62
and, yeah, I hope you enjoy.
00:03:49.66\00:03:52.23
Now this recipe can be found
on the 3ABN Australian website
00:03:52.26\00:03:56.26
or it's also in my recipe
book if you're interested.
00:03:56.30\00:04:00.34
And thank you
Margot, it's back to you.
00:04:00.37\00:04:02.90
OH WOW! That looks delicious!
00:04:03.44\00:04:06.34
The people who don't
even have time to eat
00:04:06.37\00:04:09.31
breakfast at home, fruit
plus crunchy granola bars
00:04:09.34\00:04:13.48
can be eaten on the go
and they're so, so healthy!
00:04:13.52\00:04:18.55
I don't know of any food
more versatile than tofu.
00:04:20.49\00:04:24.43
It's made from the soybean
and comes in many textures.
00:04:24.46\00:04:28.63
It has virtually no
flavor, so it can be used in
00:04:28.66\00:04:32.00
a variety of
ways - even desserts!
00:04:32.03\00:04:35.24
Let's see what
Aileen has for us next!
00:04:35.27\00:04:38.61
Thank you Margot!
00:04:38.64\00:04:40.08
And now I'll show you
how to make scrambled tofu.
00:04:40.11\00:04:42.98
It's a very simple little
recipe but it's really nice.
00:04:43.01\00:04:46.25
There's just a couple
of tablespoons of water
00:04:46.28\00:04:48.55
and about a
teaspoon of turmeric.
00:04:48.58\00:04:50.59
You're using the turmeric
just to add color, so it doesn't
00:04:50.62\00:04:54.92
matter if you're a
little under or over.
00:04:54.96\00:04:56.73
You would just use
it to get the yellow
00:04:56.76\00:04:58.99
color like you
would in scrambled eggs.
00:04:59.03\00:05:01.53
Then we're going to add in
an onion, so a large peeled
00:05:01.56\00:05:04.43
onion that's been
cut up into quarters.
00:05:04.47\00:05:06.74
Now without a Thermomix,
you would just put this
00:05:06.77\00:05:09.04
all into a pan -
you'd finally chop the onion
00:05:09.07\00:05:11.61
and finally chop the
garlic and put it into a pan
00:05:11.64\00:05:13.91
with a little bit of oil just
to get it to fry a little bit.
00:05:13.94\00:05:17.11
Then we're just going to
give that a bit of a chop
00:05:17.15\00:05:19.38
and a little bit of a
sauté for about 2 minutes,
00:05:19.41\00:05:22.18
so we're just
going to turn it on -
00:05:22.22\00:05:25.49
And I'll just give you a
little look at that and you can
00:05:29.86\00:05:31.89
see how it's chopped.
00:05:31.93\00:05:33.93
Now this is going to be
chopped a little bit more,
00:05:33.96\00:05:36.90
so we'll let that sauté
for a couple of minutes.
00:05:36.93\00:05:40.27
Now if you're home with
the saucepan, you would just
00:05:59.32\00:06:01.99
watch this all the
time while you were frying
00:06:02.02\00:06:04.46
so that you didn't
like burn the onion
00:06:04.49\00:06:08.63
just until the onion
has softened and then you're
00:06:08.66\00:06:11.53
going to put in the
tomato and continue to cook it.
00:06:11.57\00:06:15.27
It is cooked food and
tofu is a processed food
00:06:16.50\00:06:20.88
so this is something
you would have as a treat,
00:06:20.91\00:06:22.71
but it's great with
toast for breakfast or you can
00:06:22.74\00:06:26.51
hollow out tomatoes
and fill up the tomatoes
00:06:26.55\00:06:29.82
and stuff them and
bake them or we just pile
00:06:29.85\00:06:33.56
this on a bed of
greens sometimes and so you're
00:06:33.59\00:06:35.76
getting your fresh
greens at the same time.
00:06:35.79\00:06:38.03
So we just let that go
for about 2 minutes and then
00:06:38.06\00:06:41.43
when that's done, you can
see the steam is coming out now.
00:06:41.46\00:06:45.57
I'll just give it a bit more
of a chop while it's steaming -
00:06:45.60\00:06:49.30
So that's a little bit finer.
00:06:56.91\00:06:58.51
So what you're basically doing
is putting the flavor into the
00:06:58.55\00:07:01.08
tofu and the color so that
it looks like scrambled eggs,
00:07:01.12\00:07:04.92
and sometimes people don't
even know they're eating tofu,
00:07:04.95\00:07:08.02
it's so similar.
00:07:08.06\00:07:10.16
Tofu is a great source of
calcium, it's also a way of
00:07:10.19\00:07:13.16
getting legumes into you
that don't look like beans.
00:07:13.19\00:07:16.77
It's just really nutritious
but because it's a processed
00:07:16.80\00:07:20.94
food, you would use
this quite sparingly.
00:07:20.97\00:07:23.30
Now there's not much
time left for that to cook,
00:07:23.34\00:07:26.44
so you just can
add in the tomatoes
00:07:26.47\00:07:29.54
while it's going -
just to keep it going.
00:07:29.58\00:07:32.31
So we're just going to
put in the tomatoes now,
00:07:32.35\00:07:34.62
and I'll increase the
time a little bit longer,
00:07:34.65\00:07:38.35
another couple of
minutes just to get the tomatoes
00:07:38.39\00:07:41.29
nice and soft.
00:07:41.32\00:07:44.06
And the tofu is already
cooked, so all you're going to
00:07:44.33\00:07:47.10
be doing is just
making it a little bit hotter.
00:07:47.13\00:07:51.67
So that's a little bit of
garlic powder and onion powder,
00:07:56.67\00:07:59.94
a little bit of salt
00:07:59.97\00:08:03.04
just to add flavor into
it because there's no flavor
00:08:04.61\00:08:08.62
in tofu and we might as well put
the spring onions in as well.
00:08:08.65\00:08:14.69
There's no real order to this,
you just pop it in as you go.
00:08:14.72\00:08:18.56
You just put a few in
just to get it in there
00:08:19.93\00:08:21.96
and put the rest in later.
00:08:22.00\00:08:23.87
So that's just adding a
bit of moisture too because
00:08:37.41\00:08:39.61
tofu is quite dry and
you just want to kind of
00:08:39.65\00:08:43.12
make it a little bit more moist.
00:08:43.15\00:08:45.35
I might pop in the tofu
now, when you're cooking in a
00:08:45.69\00:08:49.16
pan, you just give this
a bit of a mash before you
00:08:49.19\00:08:51.69
put it into the pan - this
will break up as it goes around.
00:08:51.73\00:08:56.77
So it's a very, very
simple little dish to make.
00:08:56.80\00:09:02.84
So when I cook,
everything is going to be quick
00:09:09.41\00:09:13.31
and simple and clean,
and nutritious and delicious.
00:09:13.35\00:09:19.09
So if it doesn't fit that bill,
there's not much point in trying
00:09:19.12\00:09:22.32
as far as I'm concerned.
00:09:22.36\00:09:25.76
There's not much point in
eating something if it's not
00:09:27.80\00:09:29.90
good for you - I can't
see the point of eating it
00:09:29.93\00:09:32.30
if you don't like it.
00:09:32.80\00:09:34.80
And I'll just pop the
rest of the spring onions in,
00:09:42.38\00:09:45.25
that just gives it
color and gives a little bit
00:09:45.28\00:09:47.68
more flavor as well.
00:09:47.72\00:09:50.32
I reckon that might do it.
00:09:54.59\00:09:56.66
And then when I'm cooking
something - like if I make
00:09:56.69\00:10:01.10
anything at all that
should be served with rice,
00:10:01.13\00:10:03.90
I very often just serve it
with greens instead of rice
00:10:03.93\00:10:07.34
so you're getting your greens.
00:10:07.37\00:10:09.07
And here we have our tofu.
00:10:09.10\00:10:12.51
And that tastes really
lovely, and the greens soften up
00:10:17.11\00:10:21.65
as you're eating it.
00:10:21.68\00:10:23.02
You can just sprinkle a few
more chives and spring onions
00:10:23.05\00:10:26.76
on top just for color and that
is a really delicious breakfast.
00:10:26.79\00:10:31.39
I hope you enjoy!
00:10:31.43\00:10:32.93
And this recipe will be on
the 3ABN Australia website.
00:10:32.96\00:10:37.50
And there are more healthy
recipes in my recipe book,
00:10:37.53\00:10:40.77
and now it's back
to Margot. Thank you!
00:10:40.80\00:10:42.80
Thank you Aileen.
00:10:43.64\00:10:45.04
Variety is the spice of
life and you now have three
00:10:45.07\00:10:48.68
different ways to make
the most important meal of the
00:10:48.71\00:10:51.58
day the most
important meal of the day.
00:10:51.61\00:10:55.05
There's a popular saying
that there's a pot of gold
00:10:56.65\00:10:59.65
at the end of the rainbow.
00:10:59.69\00:11:01.29
By including all the colors
of the rainbow in your diet,
00:11:01.32\00:11:05.53
you will benefit from the full
range of color-coded nutrients.
00:11:05.56\00:11:10.87
Aileen, show us a rainbow!
00:11:10.90\00:11:13.84
Thank you Margot and
now I'm going to show you
00:11:13.87\00:11:16.47
how to make some
edible salad bowls.
00:11:16.50\00:11:18.44
This is one of my favorite
recipes because it's so easy,
00:11:18.47\00:11:21.61
and I only like to do easy.
00:11:21.64\00:11:23.98
This is some premade
flatbread, you can buy purchased
00:11:24.01\00:11:27.45
flatbread or you
can make it yourself.
00:11:27.48\00:11:29.52
If you make it
yourself while it's still warm,
00:11:29.55\00:11:32.02
then you can bypass this
step I'm going to show you.
00:11:32.05\00:11:34.99
But it's fairly flexible, but
it needs to be very flexible,
00:11:35.02\00:11:37.89
so I'm just going to heat
it in our heated sandwich press
00:11:37.93\00:11:42.26
just until it becomes a
little bit more pliable.
00:11:42.30\00:11:45.20
Now, you don't want to
leave it there too long,
00:11:45.23\00:11:47.70
it will go really crisp
and crunchy - you just want to
00:11:47.74\00:11:50.31
make it just a
little bit softer.
00:11:50.34\00:11:52.64
Now you can store these
in the freezer if you like,
00:11:52.67\00:11:55.38
and bring it out frozen and
put it in the sandwich press,
00:11:55.41\00:11:58.55
but you don't need to
have a sandwich press either.
00:11:58.58\00:12:00.65
You can have a little dry
pan, just don't use any oil,
00:12:00.68\00:12:03.85
you don't need the oil or
butter or any sort of fat.
00:12:03.89\00:12:07.16
And then when it's heated
through, it's fairly pliable
00:12:07.19\00:12:10.03
and it will fit into
a tortilla shell pan.
00:12:10.06\00:12:12.99
Now this pan I bought off
the internet through Amazon.com,
00:12:13.03\00:12:17.13
but there are shops that do
stock them if you look around.
00:12:17.17\00:12:21.37
This is the large one,
so it takes a very large
00:12:21.40\00:12:25.31
piece of flatbread but
if you had a smaller piece
00:12:25.34\00:12:29.04
of flatbread, you could
still use it - it just wouldn't
00:12:29.08\00:12:31.25
come up so high at the sides.
00:12:31.28\00:12:33.18
And then once it's taken
on the shape of the bowl,
00:12:33.21\00:12:36.52
then you can pop it into
a dehydrator which I prefer
00:12:36.55\00:12:39.52
because I'm great at
walking away from things
00:12:39.55\00:12:41.89
and burning things.
00:12:41.92\00:12:43.26
So if you just pop it into
the Owen oven on a low heat
00:12:43.29\00:12:47.06
until it becomes quite dry
and crisp and I have one here
00:12:47.10\00:12:50.67
that I've already prepared,
so we can just put that aside.
00:12:50.70\00:12:54.04
This recipe is coming in
three stages - that's the first
00:12:54.07\00:12:57.51
stage where you prepare your
tortilla pan and this is the
00:12:57.54\00:13:02.74
shell that it makes and
then we'll just pop aside,
00:13:02.78\00:13:07.02
and pop it into the oven
and then we're going to decorate
00:13:07.05\00:13:11.12
the salad and this
always is really popular - your
00:13:11.15\00:13:14.76
guests will love this!
00:13:14.79\00:13:16.12
They'll think you've
gone to a lot of trouble,
00:13:16.16\00:13:18.49
and it's always nice to be able
to make people feel special,
00:13:18.53\00:13:21.56
but you don't want to be
exhausted in the process,
00:13:21.60\00:13:24.27
so do it as quickly
and easily as you can.
00:13:24.30\00:13:27.07
Now the recipe says 2
lettuce leaves and that's great
00:13:27.10\00:13:30.24
if they're big enough but these
are a bit small - so the idea
00:13:30.27\00:13:33.74
is just to line the shell
until it covers the edges.
00:13:33.78\00:13:40.35
So this is just a frilly
lettuce, you could use just any
00:13:40.38\00:13:44.22
lettuce as long as it
kind of comes up the sides.
00:13:44.25\00:13:47.76
And well if you prefer
it, all down at the bottom,
00:13:47.79\00:13:50.26
it's just however
much you like to use it.
00:13:50.29\00:13:52.93
And then once you've
done that, that becomes the
00:13:52.96\00:13:56.33
edge of your basket
and this is edible then,
00:13:56.36\00:14:00.00
so everything is edible.
00:14:00.04\00:14:01.64
And then, I don't know if
you've ever had a gift basket
00:14:01.67\00:14:05.77
given to you but under
the fruit there's all this
00:14:05.81\00:14:07.68
shredded paper and it just
raises the level of the fruit
00:14:07.71\00:14:10.51
so they don't have
to put so much in it.
00:14:10.55\00:14:12.08
So we're going to create that
effect with some spinach leaves
00:14:12.11\00:14:15.22
just so that we can
bump up our salad vegetables
00:14:15.25\00:14:18.62
a bit and it also gives us
some more greens and the more
00:14:18.65\00:14:22.09
greens we eat,
the better we are.
00:14:22.12\00:14:24.39
I tell people at the
seminars we run which we call,
00:14:24.43\00:14:27.16
"Jump into Health," hence
the little frog on my apron,
00:14:27.20\00:14:29.66
that, you know, if you
get nothing - I tell them this
00:14:29.70\00:14:32.80
on the first day because
they might not come back again,
00:14:32.83\00:14:35.64
and they need to get
some information to use,
00:14:35.67\00:14:38.07
and they always do come
back but I always tell them,
00:14:38.11\00:14:40.68
"Eat more greens
and drink more water."
00:14:40.71\00:14:42.58
If you're not going to get
anything out of these seminars,
00:14:42.61\00:14:44.48
"eat more greens
and drink more water,"
00:14:44.51\00:14:46.05
and that's the best
advice I could give anyone to
00:14:46.28\00:14:51.12
improve their health.
00:14:51.15\00:14:52.49
Now we're going to
now put in some tomato.
00:14:52.52\00:14:55.69
Now the recipe says, add
half a tomato cut into wedges.
00:14:55.72\00:14:59.16
I'm just going to cut up
some little baby tomatoes,
00:14:59.19\00:15:02.53
you can use
whatever tomato you like.
00:15:02.56\00:15:04.90
You can have slices of tomato
if you like and we're just
00:15:04.93\00:15:08.00
going to make
that look quite pretty.
00:15:08.04\00:15:10.81
So we're just going to arrange
the salad in little sections
00:15:10.84\00:15:14.14
around the bowl just to
make it look pretty and you can
00:15:14.18\00:15:17.31
come back to it
and put a bit more in.
00:15:17.35\00:15:19.05
And then we're going to put
in some black-pitted olives,
00:15:19.08\00:15:21.55
what you're aiming for is an
edible salad bowl - so you're
00:15:21.58\00:15:25.09
not necessarily mixing up
your fruits and veggies which is
00:15:25.12\00:15:27.96
the best way to go.
00:15:27.99\00:15:29.32
And this is savory fruit
by the way - we might think
00:15:29.36\00:15:33.90
of all these as vegetables
but they're actually fruits.
00:15:33.93\00:15:37.10
And we're going to put
in some slices of cucumber.
00:15:37.13\00:15:41.54
Now you can put in
anything you like - this is just
00:15:41.57\00:15:44.51
what I'm doing today,
so we're just going to
00:15:44.54\00:15:46.54
slice up some
cucumber and put that in.
00:15:46.57\00:15:52.91
And then what I have here
are three-colored capsicums,
00:15:53.92\00:15:57.22
red, green - well I said that
the wrong way around because
00:15:57.25\00:16:01.32
that one is the red one
and that one is the green one,
00:16:01.36\00:16:03.36
this is the orange one.
00:16:03.39\00:16:04.73
So we're just going to cut them,
like just cut a cheek off them
00:16:04.76\00:16:08.50
and slice a little bit up
so you can pop that into your
00:16:08.53\00:16:11.97
bowl as well.
00:16:12.00\00:16:14.80
And all this is going to
become part of a dipping basket
00:16:14.84\00:16:18.41
where you can dip
into a dip in the middle.
00:16:18.44\00:16:20.78
So we just arrange it
like so and some of this one,
00:16:20.81\00:16:28.18
and if you don't like any
of these things just leave them
00:16:28.22\00:16:31.75
out and put something else in.
00:16:31.79\00:16:34.02
Get rid of the little
bit of fleshy stuff inside,
00:16:34.06\00:16:36.66
it sometimes doesn't taste
so good and a bit of green,
00:16:36.69\00:16:40.00
and then we have a
bit of red coming up.
00:16:40.03\00:16:44.13
There we go and then
we're going to pop in
00:16:50.07\00:16:52.84
a little bit of avocado and this
is a surprise package because
00:16:52.87\00:16:56.58
you never quite know what's
in the middle of an avocado,
00:16:56.61\00:16:58.91
but I hope this
one is a nice one.
00:16:58.95\00:17:02.18
Ah perfect! Whoever did the
shopping did a very good job!
00:17:02.22\00:17:08.59
And then you just get a spoon
and just - you've sliced it
00:17:08.62\00:17:12.13
into the skin and then you
get a spoon and you get these
00:17:12.16\00:17:15.26
slices come out for you.
00:17:15.30\00:17:18.73
And just arrange that like in
slices - if you prefer to have
00:17:20.30\00:17:23.81
it chopped - well
that's all good too.
00:17:23.84\00:17:26.07
You just chop it, if you
prefer to have it mashed and as
00:17:26.11\00:17:29.01
a dip on top, put a
dip on top made of avocado.
00:17:29.04\00:17:34.42
There are no hard and
fast rules, it's whatever
00:17:34.45\00:17:36.92
you like to eat but the
more raw fruits and veggies
00:17:36.95\00:17:39.19
you get - the
better off you are.
00:17:39.22\00:17:41.82
And now I'm going to make
the humus for you to go on top.
00:17:41.86\00:17:47.03
Okay, and now we're
going to get on to the humus.
00:17:47.06\00:17:50.47
I've just brought a Thermomix
in to replace the sandwich press
00:17:50.50\00:17:53.97
and the Thermomix is basically,
if you're not familiar with it,
00:17:54.00\00:17:58.37
it's a high speed
blender and it also cooks
00:17:58.41\00:18:02.24
and it steams as well.
00:18:02.28\00:18:03.81
So it just saves me carrying
around a lot of equipment
00:18:03.85\00:18:06.82
when I do my demonstrations
and it's very convenient to use.
00:18:06.85\00:18:10.55
But you don't probably have
a Thermomix in your kitchen,
00:18:10.59\00:18:15.82
so the best idea is to
use a blender or a saucepan.
00:18:15.86\00:18:21.80
When you're cooking your
chickpeas cook them in your
00:18:21.83\00:18:24.57
saucepan first - they need
to be cooked and so we're just
00:18:24.60\00:18:27.90
going to pop these
cooked chickpeas into this.
00:18:27.94\00:18:30.77
There are 2 cups of chickpeas,
pop them into the Thermomix.
00:18:30.81\00:18:34.71
Now that would
go into a blender.
00:18:34.74\00:18:36.48
Now if you didn't have a
blender either, you could mash
00:18:36.51\00:18:39.48
them up - it would be
a different consistency,
00:18:39.51\00:18:42.15
and it would be a
different look but the taste
00:18:42.18\00:18:44.85
would be much the same.
00:18:44.89\00:18:46.76
And we're going to
put in 2 cloves of garlic.
00:18:46.79\00:18:49.39
Now they're quite large
but I find the larger they are,
00:18:49.42\00:18:52.09
they're not so
strong - so we'll go for 2.
00:18:52.13\00:18:54.56
And we're going to put in some
lemon juice and some tahini.
00:18:54.60\00:19:00.64
So here we have the tahini,
which this is of the hulled one
00:19:00.67\00:19:05.54
which is a lighter color
and you can buy unhulled as well
00:19:05.57\00:19:08.94
which is darker - it's up
to you what you want to use,
00:19:08.98\00:19:12.88
and we're going to put
in 4 tablespoons of this.
00:19:12.91\00:19:15.88
So if you were using less
beans, use less of everything
00:19:15.92\00:19:19.79
and just have everything.
00:19:19.82\00:19:21.42
So we're going to put in
another couple of these -
00:19:21.46\00:19:28.56
be good and, oh dear, it is a
bit messy sometimes, isn't it?
00:19:31.43\00:19:36.81
Do you get into a
mess in your kitchen too?
00:19:36.84\00:19:39.07
And some lemon juice and then
we'll adjust the consistency.
00:19:39.11\00:19:42.54
We'll put some salt in as
well, this is Celtic salt,
00:19:42.58\00:19:45.48
and we'll adjust the
consistency with water
00:19:45.51\00:19:49.68
to suit at the end.
00:19:49.72\00:19:52.45
So now we're just
going to turn it on.
00:19:52.49\00:19:54.86
So I'm going to use
the spatula just to keep it
00:19:54.89\00:19:57.73
down and moving
around the blade.
00:19:57.76\00:20:01.23
Let's have a little look
and see what that looks like.
00:20:14.58\00:20:18.01
It's a little bit lumpy
and bumpy and quite stiff,
00:20:18.05\00:20:20.72
so we want it to be
sort of a dipping consistency
00:20:20.75\00:20:24.22
for this recipe but again, you
have it how you like to eat it.
00:20:24.25\00:20:28.46
You don't have to
have it the way I tell you,
00:20:28.49\00:20:30.73
just however you prefer.
00:20:30.76\00:20:32.36
We'll just add in a
little bit of water,
00:20:32.39\00:20:38.73
and have another little turn.
00:20:40.07\00:20:42.77
Now some people like
their humus chunky and some like
00:20:54.42\00:20:58.32
it quite smooth, so again, just
do it however you want to do it.
00:20:58.35\00:21:03.53
Now this is going to be the
plain humus - we're going to
00:21:03.56\00:21:08.10
make it look like
three different dips.
00:21:08.13\00:21:10.60
You could do the same
with a cashew-based dip,
00:21:10.63\00:21:13.17
just get different
colors by putting different
00:21:13.20\00:21:16.10
ingredients in together.
00:21:16.14\00:21:17.97
So that's going
to be the plain one.
00:21:18.01\00:21:19.91
We're going to have some with
little specks of green in it
00:21:19.94\00:21:23.28
just for appearance -
you don't need to do this
00:21:23.31\00:21:26.98
if you don't want to
have anything different.
00:21:27.02\00:21:30.79
And then for color in the
rest of it, I'm going to put in
00:21:30.82\00:21:33.76
some beetroot just
so it's a nice red dip.
00:21:33.79\00:21:37.03
Now if you had a cashew-based
dip, you could have white
00:21:37.06\00:21:40.13
and red with capsicum and
dark red with the beetroot.
00:21:40.16\00:21:45.03
Just play around with
the vegetables and you get
00:21:45.07\00:21:47.44
different looks.
00:21:47.47\00:21:49.20
So it's nice and pink in there.
00:21:59.05\00:22:01.92
Now if you don't have any
appliances to do this with,
00:22:01.95\00:22:05.79
just grate up your beetroot
and you'll get like strings
00:22:05.82\00:22:09.82
of color through
your humus and so that's
00:22:09.86\00:22:12.33
another way to do it
- you don't have to have
00:22:12.36\00:22:15.73
equipment to eat healthfully.
00:22:15.76\00:22:19.13
But here we have some red humus.
00:22:19.17\00:22:23.87
So it all tastes pretty much
like humus - you don't really
00:22:23.91\00:22:28.41
get much different flavor
but you do get different colors.
00:22:28.44\00:22:31.68
And so now we'll just do
the fun part and decorate it.
00:22:31.71\00:22:36.32
So we'll just mix
that around a little bit
00:22:36.35\00:22:38.45
more to get the color through.
00:22:38.49\00:22:39.99
If you take a little
bit more time over it,
00:22:40.02\00:22:43.83
you would get it a
little bit more consistent,
00:22:43.86\00:22:46.23
and then put little different
dobs of it onto your salad.
00:22:46.26\00:22:52.47
This one we're going to turn
a bit green with some parsley.
00:22:52.50\00:22:57.21
So we're just going to mix some
parsley through it - just to
00:22:57.24\00:23:00.34
make it speckly.
00:23:00.38\00:23:03.21
If you don't like
parsley, you can put in chives,
00:23:03.24\00:23:06.72
you could put in
spring onions, you could even
00:23:06.75\00:23:11.15
whiz a bit of green
baby spinach into it.
00:23:11.19\00:23:13.72
Baby spinach is always
green come to think of it.
00:23:13.76\00:23:16.16
But yeah, just mixing something
that's going to make it
00:23:16.19\00:23:19.66
green - so this has
just got a few specks in it.
00:23:19.69\00:23:22.83
And then we'll just
go for the plain one,
00:23:22.86\00:23:25.90
and pop that on as well.
00:23:25.93\00:23:28.00
And then if your salad looks
a little bit like it needs a
00:23:28.04\00:23:31.27
boost, you can put a
few more veggies on there
00:23:31.31\00:23:34.31
just to bump it up a bit.
00:23:34.34\00:23:38.05
So put a little more cucumber
in there and a little bit more
00:23:38.08\00:23:42.12
of everything really -
let's get this one out as well.
00:23:42.15\00:23:47.42
And there you
have your salad bowl!
00:23:47.46\00:23:51.79
Put a few more olives - so
you've got a lot of different
00:23:51.83\00:23:54.56
colors in there and basically
you've got a lot of fruits,
00:23:54.60\00:23:58.13
and all savory fruits,
and then we're going to
00:23:58.17\00:23:59.97
sprinkle the top
with a few chives just to
00:24:00.00\00:24:02.44
make it look a
bit more interesting.
00:24:02.47\00:24:04.51
And then when people sit
down to that and a hearty
00:24:04.54\00:24:07.08
bowl of soup, it's a
wonderful healthy meal for them.
00:24:07.11\00:24:10.81
And that recipe is going to be
on the 3ABN Australian website.
00:24:10.85\00:24:16.45
If you'd like to take a
look there, there are more
00:24:16.48\00:24:18.92
healthy recipes
in my recipe book.
00:24:18.95\00:24:21.09
And now it's back to
you, thank you Margot.
00:24:21.12\00:24:23.99
I've heard of Greeks smashing
their crockery after a meal.
00:24:24.03\00:24:28.00
In fact, I even did
it at a Greek wedding!
00:24:28.03\00:24:30.90
But eating the bowl
sounds like even more fun!
00:24:30.93\00:24:35.17