Welcome to Healthy Living,
I'm you host Margot Marshall.
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You've probably seen several
programs by Dr. Eddie Ramirez
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whose research
covers many health topics.
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Have you ever wondered
how this health knowledge
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translates into meals?
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Today his wife and
daughters take center stage
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as the Ramirez family
shares some of their favorite
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Mexican recipes.
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Hi, welcome to the
kitchen of the Ramirez family.
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We're going to be sharing
with you some healthy dishes
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from Hispanic origin.
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Today we have a series of
recipes that are easy to do
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and that you can do at
home, yet they are good for you.
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I am a physician, Dr.
Eddie Ramirez that believes in
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healthy cooking and today
I have with me my wife Susan.
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Hello. And my daughter Talitha.
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Hi. And we'll be sharing with
you...we're going to start with
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a very wonderful dish that
is a favorite of our family
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that is called Civiche. Civiche
is a dish that has influence
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from the Arabic's, from the
Europeans and from the natives
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from the American continent.
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This food is
composed of fresh ingredients.
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Let me ask my wife to
introduce those ingredients.
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Ok, so we are going to
start off with cauliflower.
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The cauliflower has been
cooked for about 5 to 8 minutes,
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just so it is soft on the
outside and crunchy on the
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inside...You can use raw Civiche
it just depends on your taste.
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I recommend you try both and
see which one you like better,
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and we have some olives, onions,
carrots, tomatoes, cucumber...
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we have cilantro which
is also referred to as dry
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coriander, olive oil,
oregano, salt, a little chili,
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tomato sauce and lemon juice.
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Actually in Mexico, they
actually don't use cauliflower
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for this dish, do
they, what do they use?
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Originally what they do is
raw fish and they put the lemon
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and they claim that
the lemon cooks the fish.
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In fact a lot of people
get sick by eating the original
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Civiche, that's why I don't en-
courage you to eat such things.
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This is a much better, healthier
version. Yeah, it sound better
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to me, I think even if I
wasn't vegetarian, which I am,
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I am not sure I would want
to try the raw fish version.
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Civiche is from Mexico and
my daughter here, she was born
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in Norway. What do you
know about Mexican food?
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I love it. You love Civiche?
Yes, and the fact that we have
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actually made this on a number
of occasions, for birthdays
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it's something that you can
make easy and it's very easy
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to eat. So to start with,
we have our cooked cauliflower
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here, we're just going to dump
this in the bowl like we are
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going to do everything else.
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You'll see that it's quite fast
once... the work is involved
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in cutting up all the vegetables
and that's why you get your
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children on
board, right Talitha.
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So they can help
doing all that cutting work.
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One of the keys here is you are
going to use healthy ingredients
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that are fresh, that
makes a big difference.
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Some people like to put this
Civiche in the fridge after it's
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prepared so it's nice and cold,
this makes it an ideal dish
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for a hot day but you can
use it immediately after putting
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all the ingredients.
Another thing I want to mention
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about chili, there's a little
misconception about chili's.
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In Mexico there's more than
100 different types of chili's.
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When people think chili,
they think jalapeno, spicy.
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That's actually the wrong
association, there is a wide
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variety of chili's,
some of them just give color,
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some of them just give
taste and I actually discourage
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people from eating chili's
that are spicy because that's
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irritating, that's actually
not the best thing for you.
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But chili's that give
color, chili's that give flavor
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are actually really good for you
as they provide a good amount
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of antioxidants. So now we
have put all the ingredients...
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So now what are we
doing? We are just stirring this
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and I also want to mention too,
here we've used fresh tomato
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juice. Now in Mexico what they
use is something called Clamato.
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What kind of
tomato juice is that?
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It's a tomato juice that they
add clams, so that's not the
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best thing for you, so
it is better for you to use
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tomato juice. You can
make your own or you can get
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a store bought tomato. Yeah
and some people I think even use
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ketchup to don't they. Or
ketchup also, you can add it
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if you want that
little sour taste.
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One key here is lemon, make
sure you have nice acid lemons
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and if you feel that it is not
acid enough, just go ahead and
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add a few more. Now in
Mexico when you say lemon,
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are you referring
to the yellow lemon?
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In Mexico what they call
lemon is the little lime that
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in some other parts of
the world they call the lime,
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that is called
the lemon in Mexico.
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So usually this
dish, after you prepare it,
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the way that you serve this
is you like to put it either on
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crackers or this toasted
tortilla's that are called
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tostadas', or you can put
it in a little dish and eat it
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with some chips.
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Yes, and some people eat
them with chili's on top,
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we don't use chili's,
what do we like to put on top?
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Avocado. That's right. So
as you can see that Civiche
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is very beautiful, it
looks attractive and it tastes
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wonderful. We hope that you
try it at home and you can learn
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to enjoy it as much as we have.
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Now we will go to one of
our favorite recipes from our
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household. But in order
to help us with this recipe
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we have today...
Rebekah. Rebekah.
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Actually I delivered Rebekah,
it wasn't planned like that
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but it ended up coming very
fast and even though I am not
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an OBGYN doctor, I end up
receiving her at our place.
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This recipe is very native
from the Mexico because beans
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are one of the main staples
of the culture of the Aztecs.
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And for this dish, we are going
to be using which ingredients
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Susan? Well, we are going to
be using prepared black beans
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which I've prepared. We soaked
and we cooked the black beans
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and you know in Mexico
when my mother-in-law makes
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black beans, she doesn't chop
up the onion and the garlic,
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she actually just puts in the
whole onion and the whole garlic
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in with the beans while they
are cooking and once the beans
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are cooking, then we actually
take out the onion and garlic
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and discard it. But we
are going to also be using...
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since these are going
to be like refried beans,
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we're going to be using a
little onion and garlic extra
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to add more flavor
to the refried beans.
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As I said, this is something we
really like, don't we Rebekah?
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We love it. We
love it. You are right.
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You're right. And actually
a friend of mine told me once
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when we were living in Norway
Eddie, that she thought I was
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actually more Mexican than you
because of my love for beans.
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And I do love beans,
so I love this recipe.
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So we are going to go
ahead and get started.
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What we're going to do
first is we're going to go ahead
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and turn on our oven, our stove
and we are going to heat up
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a little bit of oil.
We're just going to sauté a bit
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our onion and our garlic
and Eddie would you please
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pass me the salt.
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Thank you. And this
is such an easy recipe,
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the cooked beans, if you have
a crock pot, you can leave them
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overnight, this is
what we do often at home.
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And in the morning as you're
getting ready to go to work
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or school, you have your
beans ready and you just do
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this procedure.
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Then Enfrijolada's are actually
something that you can make
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with brown beans, you can
make them with black beans,
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we always have them
with black beans at our home
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we like them with black beans.
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Eddie's youngest brother Roberto
told me that if he's going to
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have Enfrijolada's, he
likes to have pinto beans with
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flour tortillas and if
he's going to have black beans,
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he wants to have corn tortillas.
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Also traditionally with
Enfrijolada's put things
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in the middle of Enfrijolada's,
they put cheese...
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We don't do that do we?
No, you can also get creative
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and you can cook some
potatoes and put them inside.
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We like to have them simple,
just the beans and so forth.
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Also it is important to have
something to give them a little
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bit of color, we'll show
you what we do at the end
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to make them
even more attractive.
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So once the onion and
garlic are cooked a little bit
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we are going to go
ahead and add our black beans
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and you will see that this
is going to be pretty soupy,
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we want it to be soupy because
the beans are going to actually
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provide a salsa for a tortilla.
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So I am going to go ahead
and add a little more juice
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that's good. Rebekah would
you put that underneath for me?
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Thank you. Now we have our beans
cooking and we have the olive
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cooking and the garlic, we
are just going to start mashing
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and this something you guys
can help me with too, right,
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at home? Sometimes if I
am getting ready for the day,
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I'll ask, girls, can
you please smash the beans?
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It's not such a hard job to do.
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So the girls can help me with
that and I think it's important
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for mother's to be able to
find food that's quick and easy
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and nutritious. Something
that I can have and this is
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something...when do you
usually eat Enfrijolada's Eddie?
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Many people use them for
breakfast but some people
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like to have them for their
tea or also in the middle of the
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day type of meal, but at
home usually we have them
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mostly for breakfast.
This is the type of breakfast
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you want to have, nice
nutritious that will give you
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that energy that will last
the whole day, especially in the
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morning as you
are starting your day.
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And so people, you are
going to using some tortillas...
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some people like
to fry the tortillas.
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It's not the best thing to
fry those tortillas because
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you add more fat and so forth,
it is much better to just warm
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the tortillas and put it in
the dish as Susan will do that
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in a minute.
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You know speaking of
having the beans for breakfast,
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when Talitha was
having finals in her school
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I asked her, okay Talitha, what
food do you want to have for
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breakfast. She said mom, I want
to have beans because she knew
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that beans were going to give
her the energy and the clarity
00:12:17.67\00:12:19.93
of mind that she needed to do
well in her finals and she did,
00:12:19.97\00:12:22.10
she did very well in her finals.
00:12:22.14\00:12:23.71
So now that I have my
beans smashed, and there are
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some people that prefer to put
the beans actually in a blender,
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but I like them smashed
myself, I don't like them to be
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so liquid. So we are going
to take our heated tortillas
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which we have here. We're
going to actually immerse them
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into the liquid and just fold
it over and set it on the plate.
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We'll do that. How many
of these do you think that
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you could eat
Rebekah? I could eat three.
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Yes, I can eat three. How
many do you think daddy can eat?
00:13:01.44\00:13:04.18
I don't know,
something like eight. Yes!
00:13:04.21\00:13:08.32
Yes, I think that's right. So
you fold them like that nicely
00:13:08.35\00:13:12.89
as many as you want...and we're
going to make this plate for
00:13:12.92\00:13:18.86
Rebekah. Are you hungry Rebekah?
00:13:18.89\00:13:20.30
Yes. You can eat them just like
that but it's nicer if you go
00:13:20.33\00:13:26.07
the extra mile and do a
little bit of garnish...
00:13:26.10\00:13:30.11
So now we have
here a few options.
00:13:30.14\00:13:33.58
We have some sour cream, vegan
sour cream, we have some Tofu,
00:13:33.61\00:13:40.55
we have some Green Salsa
which is actually not spicy,
00:13:40.58\00:13:44.55
and we have some avocado.
This green salsa you can get it
00:13:44.59\00:13:50.59
in the store, just look for the
green salsa, or you can make it
00:13:50.63\00:13:54.53
with tomatillos. That's
something that you can find
00:13:54.56\00:13:57.70
online, they are an easy recipe.
00:13:57.73\00:14:00.77
Again, it's not spicy, it
just gives it a nice color.
00:14:00.80\00:14:04.87
And we find that green
salsa, the salsa with tomatillos
00:14:04.91\00:14:08.84
tastes very good
with black beans.
00:14:08.88\00:14:11.18
We're not done with this, just
like many of our other recipes.
00:14:11.21\00:14:14.65
Rebekah, what do we
need to eat with this?
00:14:14.68\00:14:17.69
Avocado. Avocado. Everything
tastes better with avocado...
00:14:17.72\00:14:20.79
We hope you are able to try
this at home and you enjoy it
00:14:20.82\00:14:23.22
as much as we do.
00:14:23.26\00:14:24.59
Now we are going to demonstrate
you one of the recipes
00:14:26.86\00:14:30.20
that have the most nutrition.
This is a recipe that can be
00:14:30.23\00:14:33.77
used by diabetics because
it helps them stabilize their
00:14:33.80\00:14:38.24
blood sugar. We have
with us our smallest daughter,
00:14:38.27\00:14:43.68
what is your name? Elizabeth.
00:14:43.71\00:14:45.58
She actually has always
been fast, I also delivered her
00:14:45.61\00:14:49.68
also not planned, but
this happened also and she was
00:14:49.72\00:14:52.92
delivered so fast she
even broke her umbilical cord.
00:14:52.95\00:14:56.56
We'll be
demonstrating this recipe of
00:14:56.59\00:15:02.93
Sopa de lentejas,
what does that mean?
00:15:02.96\00:15:06.53
It's Lentil Soup. Lentil Soup.
Lentils are one of the most
00:15:06.57\00:15:13.34
nutritious foods that you
can eat. Simple and nutritious.
00:15:13.38\00:15:18.71
Susan tell us what we are
going to need for this recipe.
00:15:18.75\00:15:21.88
So for this recipe, we are
going to need lentils, tomatoes,
00:15:21.92\00:15:26.65
potatoes, carrots, we have some
celery, some olive oil, onion,
00:15:26.69\00:15:33.33
garlic, chicken like seasoning,
salt, this is oregano,
00:15:33.36\00:15:39.13
we have garlic powder,
onion powder, cilantro and for
00:15:39.17\00:15:43.30
garnishing we
have lime and avocado.
00:15:43.34\00:15:46.57
So the process of this recipe
is simple so let us start with
00:15:46.61\00:15:54.88
the process. Okay, so
first what we are going to do is
00:15:54.92\00:15:57.99
we are going to
sauté the vegetables,
00:15:58.02\00:16:01.06
we're going to sauté our
onion and our garlic, our celery
00:16:01.09\00:16:07.60
and carrots. We're going to do
that until that is caramelized,
00:16:07.63\00:16:10.97
put that
underneath for me please.
00:16:11.00\00:16:12.60
I always like to start sautéing
the onion first and let that
00:16:12.63\00:16:21.58
cook a little bit...You know
whenever we go and visit Eddie's
00:16:21.61\00:16:26.61
mom and we eat lunch there,
what is the first thing we eat?
00:16:26.65\00:16:33.25
before our main
course? What do we eat?
00:16:33.29\00:16:36.73
She always serves what?
What does Avalita always serve?
00:16:36.76\00:16:39.53
Soup? Yes. Soup. We
always have soup first.
00:16:39.56\00:16:44.13
In fact Elizabeth is one
that always asks, mom can't you
00:16:44.17\00:16:48.30
always make soup like
Avalita? and so when we go there
00:16:48.34\00:16:55.58
we can be sure that this is
the lentil soup is one of ones
00:16:55.61\00:16:59.98
that we are going to eat.
00:17:00.02\00:17:04.05
We have celery. And
usually the type of lentil
00:17:04.09\00:17:10.56
that they like to use in Latin
America is the brownish type
00:17:10.59\00:17:16.46
of lentils. It doesn't mean
that you have to use that one
00:17:16.50\00:17:18.63
but that's commonly the
one that we use in the dishes.
00:17:18.67\00:17:23.37
So this is lentils with the type
of garnish from Latin America.
00:17:23.41\00:17:30.68
Once we have the
vegetables nicely caramelized
00:17:30.71\00:17:37.15
we are going to add
our seasonings like this.
00:17:37.19\00:17:42.36
This is the country seasoning,
I add the seasoning just so we
00:17:42.39\00:17:46.06
can kind of develop a little
bit of that flavor before we
00:17:46.09\00:17:49.63
add the water...Hand me that
onion and garlic powder please?
00:17:49.66\00:17:57.17
Thank you. It's always nice
to have little helpers in the
00:17:57.21\00:18:10.05
kitchen...Do you like to
help mommy cook Elizabeth?
00:18:10.09\00:18:12.62
Yeah. Yes you do. So now we
are going to add our potatoes
00:18:12.65\00:18:18.19
and our lentils and last
but not least, the water.
00:18:18.23\00:18:25.80
We're going to let the
lentils cook for 20 minutes and
00:18:25.83\00:18:38.61
I want to mention that
these lentils...these lentils
00:18:38.65\00:18:46.96
have been pre-soaked and I would
suggest that you would soak them
00:18:46.99\00:18:52.49
at least an hour. These
ones have been soaked overnight
00:18:52.53\00:18:55.90
and that's easy for me as a
mother, I can just soak them
00:18:55.93\00:18:59.00
overnight and then the
next day they are ready to cook
00:18:59.03\00:19:01.90
and they cook very quickly.
00:19:01.94\00:19:03.30
So while those are
cooking, I'm going to ask Eddie
00:19:03.34\00:19:06.61
if he could blend
the tomatoes for me.
00:19:06.64\00:19:08.81
Great, now that we have
out tomatoes nice and blended.
00:19:31.33\00:19:34.30
With these tomatoes, you can
actually cook them first before
00:19:34.34\00:19:39.74
you add them into the lentil
soup, it helps the tomatoes
00:19:39.77\00:19:42.84
develop their flavors, but
if you are in a rush and you
00:19:42.88\00:19:45.58
don't have time to do
that... and for this recipe,
00:19:45.61\00:19:47.68
we're going to use them
just straight from the blender
00:19:47.72\00:19:50.29
into our nicely
cooked lentil soup.
00:19:50.32\00:19:53.25
Now 20 minutes hasn't really
passed but that's the magic
00:19:53.29\00:19:55.72
of television, that we have
some that are already cooked
00:19:55.76\00:19:59.09
and we are going to add our
tomatoes...nice fresh tomatoes,
00:19:59.13\00:20:04.20
they smell so wonderful. Can you
put that under for me please?
00:20:04.23\00:20:08.00
Into our lentil soup and what
gives this a nice Mexican flavor
00:20:08.04\00:20:15.84
and feel is an ingredient that
is used very often in Mexican
00:20:15.88\00:20:24.89
cooking and that is
cilantro. cilantro, yes.
00:20:24.92\00:20:31.03
Cilantro gives this soup a very
nice flavor...we'll add that.
00:20:31.06\00:20:35.46
Cilantro or coriander, in
the South Pacific they like to
00:20:35.50\00:20:39.87
call it like that.
Yeah fresh coriander.
00:20:39.90\00:20:42.10
So we are going to let that
cook for another 5 or 10 minutes
00:20:42.14\00:20:46.37
and then our soup would
be ready to serve and usually
00:20:46.41\00:20:51.11
when we eat lentil soup...
when we eat soup period...
00:20:51.15\00:20:56.08
Some people are used to
eating soup with bread...
00:20:56.12\00:21:01.06
Do we use bread
when we eat soup? No.
00:21:01.09\00:21:04.29
What do we eat soup
with? tortillas. tortillas.
00:21:04.46\00:21:06.29
Yes, that's right. So we will
take a tortilla and we'll put
00:21:06.33\00:21:11.33
inside an avocado and
we'll put inside lemon and we'll
00:21:11.37\00:21:14.90
just roll it up and there
we have a nice meal good to go.
00:21:14.94\00:21:18.81
So as you can see,
very simple and very tasty,
00:21:18.84\00:21:22.34
you are going to enjoy it when
you do it at home and it has
00:21:22.38\00:21:26.72
those nutrients that you need
for your brain to work properly.
00:21:26.75\00:21:30.59
One serving of this soup
will you 120% of the Folate
00:21:30.62\00:21:35.36
that you need for a
day. So go ahead and try it
00:21:35.39\00:21:37.83
you are going to
enjoy it very much.
00:21:37.86\00:21:39.43
So as you can see, this is the
final product of the good effort
00:21:42.93\00:21:47.87
of my daughters and
Susan. Thank you. Thank you.
00:21:47.90\00:21:52.51
As you can see this looks good
and in a moment we are actually
00:21:52.54\00:21:57.61
going to try it out.
00:21:57.65\00:21:58.98
So the final product is
this Civiche, we have the
00:21:59.01\00:22:03.42
Enfrijolada's and we
also have a nice lentil soup.
00:22:03.45\00:22:08.32
A nice complete healthy
meal that anybody can enjoy
00:22:08.36\00:22:13.66
simple to prepare. They say
that you can tell if somebody
00:22:13.70\00:22:19.13
is from Mexico by the way they
grab the tortilla, it's true.
00:22:19.17\00:22:22.97
This is the way that you
should grab the tortilla,
00:22:23.00\00:22:25.74
or you can or you can also
roll it and have it like this.
00:22:25.77\00:22:30.75
The tortilla is an essential
thing and every meal has some
00:22:30.78\00:22:37.35
tortilla's usually in Mexico.
00:22:37.39\00:22:38.72
So let's go ahead and try
those Dishes Talitha. Umm!
00:22:38.75\00:22:45.69
Is that good?
How is yours Rebekah?
00:22:45.73\00:22:49.76
How is it? It is very
good. And yours Elizabeth?
00:22:49.80\00:23:00.74
The best lentil
soup I've ever had.
00:23:00.78\00:23:07.65
Ahh, and she's honest. Good job.
00:23:07.68\00:23:12.32