Welcome to Healthy Living,
I'm your host Margot Marshall.
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It can be challenging to get
children to eat healthy foods
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so if three out of
three children enthuastically
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tuck into healthy foods,
you know you are a winner.
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Stay tuned to join Dr.
Eddie Ramirez and his wife
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and children show us how they
prepare some family favorites.
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Welcome to the cooking
classes of the Ramirez family.
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We were sharing with you
some family recipes of real
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Mexican food.
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I'm Dr. Eddie Ramirez and
I have with me my wife Susan.
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Hello! And my first
daughter Talitha. Hello!
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This recipe that we are
going to be sharing with you
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is actually a
real Mexican recipe.
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We're going to be using a
new ingredient that some of you
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may be familiar, some of you
may not be familiar with that
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ingredient. We could actually
see one uncooked on the screen..
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This ingredient is called
the tomatillo and this came
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originally from the Americas.
In fact did you know that
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tomatoes, the tomato
that you use, also came from
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the Americas? You actually
say, add all the Indian name
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every time you say tomato.
The original name is tomato
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and the Spanish brought it
to Europe and it went to all
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the world. So tomatillo's
are another sub-species
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of the tomato...In fact
they even found a fossil of this
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tomatillo a long time ago.
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So you can either buy it
fresh and do this recipe,
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you can also buy it
canned and do the recipe
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or also you can buy
the sauce ready to use.
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So Susan, what are we going
to be using for this recipe?
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Okay, so today we have
our tomatillos, you have about
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six medium tomatillos, some
of these are small so we have
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a little bit more.
We have jalapeno chili,
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you can also use serrano if
you want a little milder flavor
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and we have garlic.
Now this tomatillo and the
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jalapeno, that has been drizzled
with a little bit of Olive Oil
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and sprinkled with salt,
this garlic has been peeled
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cleaned and wrapped in Aluminum
Foil. What we would do is
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we are going to do is just
have Eddie put that in the oven
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at about what temperature
Talitha? 218 degrees Celsius.
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218 degrees Celsius. That's
right and we'll leave that
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in the oven for about 1/2
hour and we're going to stir it
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to half way through.
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So if you can go ahead and
put that in the oven for me
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and meanwhile what we are
going to do is we're going to...
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for the inside of our
Enchilada's, we are going to put
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potatoes. Now what do
they usually put in the inside
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of Enchiladas, do they
usually put potatoes Eddie?
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This is one of those
recipes that has many varieties.
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Usually you can do potatoes,
many people do animal products,
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we discourage that so we choose
for a better healthier option.
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You can also put vegetables,
you can put broccoli,
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you can put cauliflower,
it's a matter of creativity
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what you want to put
inside your Enchilada.
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You could also
use tofu couldn't you?
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Tofu also, you
can also put inside.
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The word Enchilada which is
the name of this dish has been
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effected the American culture
and in America when somebody
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says, I want the whole
thing, you can actually say
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I want the whole Enchilada.
It's actually a term used
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in America. Before we got
married, I spent one month
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in Mexico with Eddie's mom
and the main goal of that was
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so I could learn how
to cook Mexican food.
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So while I was there, I learned
how to cook a little bit of
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Mexican food and on your first
Birthday after we were married,
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do you remember
what I made you honey?
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A nice cake! That too.
Enchiladas. Now how many years
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later we're still
enjoying Enchiladas.
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So after your
onions have cooked a bit,
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you want them to be
nice and clear, we would add
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the potatoes. Thank you.
This you are going to want to
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salt to taste. It's very
important to realize that these
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potatoes...this is not raw
potatoes that I am adding here,
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these are precooked, pre boiled
potatoes that have just been
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quartered up. You add that
to your onions and while that is
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warm, you are ready to go.
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Now you can use, the traditional
dish uses the corn tortillas
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but you can also use the
flour tortillas, it is up to you
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which you want to use. I
personally prefer the corn
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tortillas, the classic one
but you can also do it with the
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flour tortilla.
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I like both, I hope you are not
too disappointed today honey,
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because we are going
to use the flour tortilla.
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Here we have the corn tortillas
and the flour tortillas,
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today we're going to
use the flour tortillas and
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what we'll do is that the
sauce, the tomatillos that Eddie
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has just put in the oven, those
would cook for about 30 minutes,
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remember we said
turning half way in between
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and what we would do with that
is just take the sauce out of
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oven, mix it with a tablespoon
of chicken like seasoning
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and with about four sprigs
of cilantro or fresh coriander,
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mix that in your blender
which we have done and have
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our sauce here and you
just heat up your sauce
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put your tortilla
into your heated sauce...
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Some people fry the
tortilla then they put it there
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but that's not the most healthy
thing to do, that's why we just
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warm up the
tortilla and do it like that.
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Yeah we just heat up
the tortilla beforehand...
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you can do that on the stove,
you do that in the microwave,
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you can do it in the
oven, I prefer on the stove on a
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skillet, that I think
warms up the tortilla the best.
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The microwave tends to
get it a little bit soggy.
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So we'll just put our
Enchilada on the plate.
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We are going to fill it
with some potatoes and onions...
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Tolitha, would you
like to roll that up for me?
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Sure. Just roll it up. Some
people, what they like to do
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they like to put this on
a bigger dish so you can be
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rolling many of them, then
you can put it in the oven...
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at low temperature and
by the time dinner is ready
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you have the whole
serving for everybody.
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And what are you going
to eat your Enchilada with?
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You can garnish your
Enchilada many ways, the options
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that we have here are very
typical options which includes
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some refried beans, some
radish, some lettuce, some vegan
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sour cream, some olives and
of course the avocado cannot be
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missing. Yes. So I think Tolitha
there's only one thing left
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to do with our Enchilada, what
is it? Eat it! That's right.
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We hope you get to try the
Enchilada as well and enjoy it
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as much as we do.
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Now we have another
recipe that you can use quickly
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for breakfast and this
is a substitute for eggs.
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What is the name of this recipe?
This is Mexican Scrambled Tofu.
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For this recipe we are
going to have the help of my
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middle daughter. What
is your name? Rebekah.
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That's right and usually
the reason why many people use
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eggs is because it is a simple
dish and you can do it quickly
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but the issue with eggs is that
you're bringing with those eggs
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many bacteria's such
as salmonella, listeria,
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and you are also
bringing a lot of saturated fat
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and cholesterol...In
fact a published paper from
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Harvard University showed that
using eggs on a regular basis
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is equivalent as smoking
cigarettes in the potential
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to clog your arteries so rather
than using eggs, look at this
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very simple way of
doing a very healthy dish.
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Susan, what are we going
to be using for this recipe?
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Okay, so of course we
are going to be using tofu,
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that has been crumbled into
little pieces to look a little
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bit like scrambled
eggs... Which type of tofu?
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This is hard water packed tofu.
Then we also have 1/2 cup of
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capsicum, thank you, we
have chili peppers, we have two
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garlic cloves pressed, we have
about 1/4 cup of lemon juice,
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we have two tablespoons of yeast
flakes, we have about 1/2 cup
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of onion and about 1/2
cup of tomatoes and of course
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to garnish, we've got
some...What, what do we have?
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Avocado. Avocado. Have you
ever had scrambled eggs before?
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No. No. Have you ever
had scrambled tofu? Yes.
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Do you like it? I like it
a lot. And to clarify again,
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we mentioned this but I
want to re-emphasize it again,
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chili doesn't mean spicy, there
are multiple types of chilies
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in Mexico, more
than 100 different types,
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some give flavor, some
give color, some are spicy.
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We don't encourage the
usage of the spicy type,
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but you can use it just
to give flavor, which is what
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we are doing
here in this recipe.
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So let us see the
procedure of how to do this.
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So the first thing we are going
to do is we are just going to
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sauté some onion is a
little bit of olive oil.
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Thank you Rebekah. We will add a
little bit of salt to the onions
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as we sauté them, it
helps to bring out their flavor
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a little bit.
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Of course if you have one
of those dishes that doesn't
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require so much oil,
feel free to use less oil.
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This is something that is
very fast to do in the morning
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and it makes for a good
breakfast, gets the kids
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to a good start on the
day, don't you think Rebekah?
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Do you like to have
scrambled tofu for breakfast?
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I love to have scrambled tofu.
Yes, it makes the house smell
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nice and warm and
everybody's ready to run to the
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kitchen table. So to our onions
that are cooking we are going to
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add our peppers...Capsicum,
our capsicum, we call those
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differently in the states...
Don't we call them bell peppers?
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What do you call them
in Mexico Eddie? Pimiento.
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Pimiento. That's the
garlic. Yes this is the garlic.
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We're going to let those
vegetables sauté a little bit
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so they get a little bit tender.
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We'll add the rest of our salt.
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There are many varieties
of this dish, this is just one
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of the many ways that you
can do it. Feel free to use your
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creativity and add or remove
a few of these ingredients.
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We're going to go ahead and
add our tofu, can you pass me
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the tomatoes? Thank
you. And the yeast flakes.
00:12:59.97\00:13:03.98
Some brands of yeast...actually
yeast flakes actually has some
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vitamin B12, that would
be a little source of that
00:13:15.02\00:13:18.36
vitamin B12 but it is important
if you are on a full vegan-
00:13:18.39\00:13:23.97
vegetarian diet...It's a
good idea to be taking some
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vitamin B12 at least
once or twice every week.
00:13:26.77\00:13:31.61
I will add the yeast flakes
and the yeast flakes give it a
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cheesy-like flavor
which makes it very nice.
00:13:35.51\00:13:38.61
If you want to do a
little bit of Indian variation,
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you can actually add some
turmeric also, that's also
00:13:47.89\00:13:51.19
something nice to add
if you have it available.
00:13:51.23\00:13:54.30
It also adds a nice color
to the tofu, it gives it a nice
00:13:54.33\00:13:59.20
yellow color. And we are
going to add the tomatoes,
00:13:59.23\00:14:03.61
and we are going to cook
the tomatoes just until they
00:14:03.64\00:14:06.68
give off their juice. Once they
start to give off their juice
00:14:06.71\00:14:11.38
we know that
everything is ready to go.
00:14:11.41\00:14:18.25
Something that you can
also do for this recipe,
00:14:23.26\00:14:26.66
some people like to add
also salsa and on the side of it
00:14:26.70\00:14:32.63
salsa that is not spicy
such as a tomato based salsa.
00:14:32.67\00:14:38.27
Like the Pico de Gallo.
Pico de Gallo, you can go ahead
00:14:38.31\00:14:42.94
and check some of the
series, we share how to do our
00:14:42.98\00:14:47.08
Pico de Gallo, it
fits perfectly with this.
00:14:47.12\00:14:49.35
Last but not least, we are
going to add our lemon juice,
00:14:49.38\00:14:51.55
it gives it a nice little ping.
00:14:51.59\00:14:54.26
You know in United States
of America people like to eat
00:14:58.09\00:15:01.66
their scrambled tofu
with a slice of toast.
00:15:01.70\00:15:04.90
Do we eat our scrambled
eggs... or scrambled tofu...
00:15:04.93\00:15:09.34
What do we eat our
Mexican scrambled tofu with?
00:15:09.37\00:15:12.54
With a tortilla. With
a tortilla, that's right.
00:15:12.57\00:15:15.44
Do you want to give
me that plate Rebekah?
00:15:15.48\00:15:17.51
We'll put our tofu... It's
previously warmed tortilla.
00:15:17.55\00:15:24.45
On the nice warm tortilla.
Are we just going to eat it
00:15:24.49\00:15:28.29
like that? What
should we eat it with?
00:15:28.32\00:15:29.72
Avocado. Avocado. We hope
that you get to enjoy your tofu
00:15:29.76\00:15:35.36
as much as we do.
00:15:35.40\00:15:36.73
Now we are going to
demonstrate a very old dish,
00:15:39.97\00:15:43.87
the name of this
dish is called Guacamole.
00:15:43.91\00:15:48.38
That's a very old name,
it actually comes from the
00:15:48.41\00:15:52.61
old Indian word Aguackamoli
and later on it became
00:15:52.65\00:15:57.95
what we call today guacamole.
But today to help us with
00:15:57.99\00:16:02.26
this recipe, we have the
help of my younger daughter,
00:16:02.29\00:16:05.79
what is your name?
Elizabeth. Elizabeth.
00:16:05.83\00:16:08.96
Do you like guacamole? Yes.
00:16:09.00\00:16:13.27
This is something that you can
use with many types of recipes.
00:16:13.30\00:16:18.77
In fact avocados came actually
from Mexico, the original Aztec
00:16:18.81\00:16:25.71
word was aguacattle and
it became the Spanish word
00:16:25.75\00:16:33.02
aguacate and it became
avocado in the English language.
00:16:33.05\00:16:37.86
There are many types of
avocados, the ones that are
00:16:37.89\00:16:42.43
originally from Mexico,
tend to be smaller and they're
00:16:42.46\00:16:47.30
a little bit higher in fat.
There's also another variety
00:16:47.34\00:16:51.11
that comes from the Caribbean
Islands, that avocado tends to
00:16:51.14\00:16:55.38
be much bigger and more watery
and the truth is that it makes
00:16:55.41\00:17:00.75
a better guacamole if you
use the smaller Mexican type.
00:17:00.78\00:17:07.02
Susan what do we need to make
this old ancient Mexican dish?
00:17:07.06\00:17:12.16
Well we don't really need
too many things but of course
00:17:12.19\00:17:14.83
the most important thing that
we need are we have three ripe
00:17:14.86\00:17:18.23
avocados, we have
about one tomato cubed,
00:17:18.27\00:17:22.07
we have about 1/4- 1/2 cup
of onion depending on your like
00:17:22.10\00:17:27.51
of onion...this is the
red onion, I think it gives it
00:17:27.54\00:17:31.08
a nice flavor, we have about
two tablespoons of cut fresh
00:17:31.11\00:17:36.48
Coriander and we have
about 1/2 teaspoon of salt,
00:17:36.52\00:17:39.99
and about a
tablespoon or so of lemon juice.
00:17:40.02\00:17:42.66
The lemon juice is actually
a good hint to use because
00:17:42.69\00:17:47.56
lemon juice has antioxidants,
if you don't add that
00:17:47.60\00:17:51.43
lemon juice, the avocado
will tend to become darker as it
00:17:51.47\00:17:55.27
oxidizes faster so it
helps prevent the oxidation
00:17:55.30\00:17:58.84
of the process. It also gives
it a nice flavor and you can use
00:17:58.87\00:18:02.04
lemon juice or you
can use lime juice.
00:18:02.08\00:18:05.48
In Mexico, often when we
say lemon, we actually are
00:18:05.51\00:18:09.42
referring to the little
key lime is what they call it
00:18:09.45\00:18:12.59
in United States. It's a little
lime, a little round lime that
00:18:12.62\00:18:15.19
turns yellow when
it is really ripe.
00:18:15.22\00:18:17.69
So why don't we go
ahead and get started.
00:18:17.73\00:18:20.13
I'm going to cut the avocado's
and Elizabeth you're going to
00:18:20.16\00:18:23.83
help me mash them.
00:18:23.87\00:18:25.20
Are you ready to mash avocados?
Yes. Yes. So we are just
00:18:25.23\00:18:29.67
going to remove
the seed carefully.
00:18:29.70\00:18:31.54
There is documented in the
literature how because people
00:18:31.57\00:18:37.05
are using more avocados, there
is an avocado cutting injury.
00:18:37.08\00:18:41.78
So be careful when you
are cutting your avocados,
00:18:41.82\00:18:44.72
they actually
published a full paper on that.
00:18:44.75\00:18:47.69
When they put in the knife,
they poke themselves with the
00:18:47.72\00:18:52.13
knife, so be careful
when opening those avocados
00:18:52.16\00:18:55.60
because of the texture that
is soft, that tends to happen.
00:18:55.63\00:18:59.43
This is something that is
very nice to get your kids
00:18:59.47\00:19:04.54
involved with, it's pretty
easy and it's a lot of fun
00:19:04.57\00:19:07.18
and it tastes delicious.
00:19:07.21\00:19:09.04
Would you agree Elizabeth? Yes.
00:19:09.08\00:19:12.11
You can tell when a avocado
is ready just by touching the
00:19:12.15\00:19:21.09
avocado it needs to yield a
little bit and also at the end
00:19:21.12\00:19:26.76
of the avocado where the
avocado connects to rest of the
00:19:26.80\00:19:33.74
tree...If when you remove
that little cap that sometimes
00:19:33.77\00:19:39.84
avocados have, that cap is
actually a little bit darker
00:19:39.87\00:19:45.45
instead of green, that is
also a hint that the avocado is
00:19:45.48\00:19:49.12
ready to be used. This
is something that in Mexico
00:19:49.15\00:19:52.99
probably at every meal,
people eat some avocado.
00:19:53.02\00:19:59.03
It also has to do with the
fact that it is common in Latin
00:19:59.06\00:20:03.03
America so the price tends to be
much cheaper, I understand that
00:20:03.06\00:20:06.40
sometimes avocados can
be expensive, but you use
00:20:06.43\00:20:10.01
whatever is in season.
00:20:10.04\00:20:11.91
How's it going
Elizabee? Good! Is that hard?
00:20:11.94\00:20:16.71
No. No. If you open the avocado
and it has some dark areas,
00:20:16.75\00:20:21.55
sometimes the rest can be good
just remove the area that is
00:20:21.58\00:20:26.45
damaged and you can take
advantage of the whole avocado
00:20:26.49\00:20:30.23
as much as you can.
Thank you Elizabeth.
00:20:30.26\00:20:34.16
There's actually fossil remains
of avocados that they have found
00:20:34.20\00:20:42.70
in ancient caves, so it tells
us that humans have been using
00:20:42.74\00:20:48.34
the avocado for thousands
of years in the Americas
00:20:48.38\00:20:52.25
then the Spanish brought
it to the rest of the world.
00:20:52.28\00:20:55.15
I remember in your home,
your mom is the main cook,
00:20:55.18\00:20:58.75
but I remember that your
dad liked to make guacamole.
00:20:58.79\00:21:01.76
Your brother, your
oldest brother Rodolpho,
00:21:01.79\00:21:05.76
he's also an
excellent cook isn't he?
00:21:05.79\00:21:07.20
That's right. Yes. This is
as many of the other dishes
00:21:07.23\00:21:11.50
there's many varieties of the
dish depending on the family,
00:21:11.53\00:21:15.80
they add this or remove that.
This is just a vanilla type of
00:21:15.84\00:21:19.97
of recipe that is commonly
used but feel free to use your
00:21:20.01\00:21:24.41
creativity. So you
want to have nice paste...
00:21:24.45\00:21:29.65
Do you think we are about ready
to add the other ingredients
00:21:29.68\00:21:34.26
Elizabee? Yes.
Yes. Why don't we?
00:21:34.29\00:21:37.69
Go ahead and just mix that
in there. Turn in the tomatoes,
00:21:37.73\00:21:47.44
then the onions, then the
Coriander, of course Cilantro
00:21:47.47\00:21:56.31
and a little bit of salt so
you can bring the flavors out
00:21:56.34\00:22:02.55
of the avocado. As we mentioned,
the lemon juice will give them
00:22:02.58\00:22:15.76
that nice anti-oxidant and also
there's actually improves the
00:22:15.80\00:22:20.67
flavor of the receipt. You're
doing a great job Elizabeth.
00:22:20.70\00:22:24.17
Thank you. I think now
we've got this all mixed up.
00:22:24.21\00:22:28.88
What do you think
Elizabee? Yes! Okay.
00:22:28.91\00:22:32.95
Okay, I'll go ahead and
take it and put it in the bowl
00:22:32.98\00:22:35.68
and what are we going to
eat our avocado with today?
00:22:35.72\00:22:38.05
Chips! Chips! Alright. So
this is something that you
00:22:38.09\00:22:46.56
can eat by itself, just with
some chips, some tortillas...
00:22:46.59\00:22:50.40
You can also combine it
with some of the other recipes
00:22:50.43\00:22:53.74
we've been sharing such
as the tofu, the Enchiladas
00:22:53.77\00:22:59.01
and so forth, it combines
very nicely with all those
00:22:59.04\00:23:02.61
Mexican dishes. Just put
it in here, I'll get my knife,
00:23:02.64\00:23:07.62
I think there is only one
thing left to do Elizabeth
00:23:07.65\00:23:09.65
and what's that?
Taste it. That's right
00:23:09.68\00:23:12.75
you going to eat
it all up? Yes. Yes.
00:23:12.79\00:23:14.82
We hope that you enjoy avocado
in your home as much as we do,
00:23:14.86\00:23:18.09
give this guacamole a try
and let us know what you think.
00:23:18.13\00:23:21.60
This is the result of the
effort of my wonderful family.
00:23:25.00\00:23:28.87
Good job girls! Thank you!
00:23:28.90\00:23:30.81
As you can see,
these dishes look wonderful
00:23:30.84\00:23:34.88
and in a minute we
will see how they taste.
00:23:34.91\00:23:37.45
The American Journal of
Clinical Nutrition reported
00:23:37.48\00:23:41.32
that you can raise a family
with these types of foods.
00:23:41.35\00:23:45.75
Any of you ever eaten
eggs? No! What about milk? No!
00:23:45.79\00:23:50.23
Chicken? No! Beef? No! Yet
they have their normal weight
00:23:50.26\00:23:54.73
and height. Let us go ahead
and try some of these dishes...
00:23:54.76\00:24:00.40
First we are going to be
trying the Enchilada Burrito,
00:24:00.44\00:24:03.64
that's the whole name of
the dish and Tolitha go ahead
00:24:03.67\00:24:07.08
and try it, let's see how it is.
00:24:07.11\00:24:08.44
Mm! That's really good. Good.
00:24:08.48\00:24:16.48
What about Rebekah,
her Tofu, Mexican Style?
00:24:16.52\00:24:23.86
Mmm! It's really
good. Very good, yes it is.
00:24:23.89\00:24:31.83
Elizabeth, how
is your Guacamole?
00:24:31.87\00:24:35.94
Mmm! Is it delicious?
Um hum. You going to share?
00:24:35.97\00:24:46.08
Um hm.
{Laughter} So as you can see
00:24:46.11\00:24:50.12
simple ingredients,
simple food and delicious food.
00:24:50.15\00:24:54.66