Have you ever
realized that you just
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don't have time to
make a full course meal?
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Do you ever wish that you could
just make something quickly?
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Then stay tuned
because today you will find out
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how to make simple
soups and sandwiches
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that tastes good
and are good for you.
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Welcome to
"Let's Cook Together."
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I'm Barbara Nolen.
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And our guest cook
today is Jennifer White
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from Hardyville, Kentucky.
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She teaches
nutrition classes and I'm sure
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she will have a lot
of wonderful information
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to share with us today.
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Hi, Jennifer, welcome to 3ABN.
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Hi, thank you.
It's nice to be there.
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Is this your first trip to 3ABN?
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Actually it's my second trip
and I'm enjoying it quite a bit.
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Did you come alone or did
you have family come with you?
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Well, I had the special
privilege of having my mom,
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I got trip down for
Michigan to come with me
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and I brought my children
with me too, Joshua and Sarah.
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Okay, well, that's wonderful.
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Jennifer, what
we'll be cooking today?
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We're gonna make Potato
Corn Chowder and the sandwiches.
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Sandwiches.
Sandwich to go with it too.
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Sandwich too. Yes.
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Okay. Well, let me read
the ingredients for you.
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The ingredients for
Potato Corn Chowder are.
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You know, some
people think that potatoes
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are really fattening,
but they're not at all.
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Potatoes don't even
have any fat in them at all,
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and of course, they don't
have any cholesterol in them
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because they're a plant food.
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So we're gonna make a
very healthful dish here.
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We're gonna start
with 1½ cups of water
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or vegetable broth or
you can even use the liquid
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that you drain
off with the corn,
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it gives it really nice flavor.
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So we pour 1½ cups of
vegetable broth in there
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and turn the burner on.
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And we'll add 1 medium
onion that we've diced up,
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and I really like onions.
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And then 2 stalks of
celery that we've diced up.
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I like them
diced up pretty fine,
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that way they
don't overpower the soup.
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And we will add
some seasonings to that.
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1 teaspoon of onion powder,
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½ teaspoon of garlic powder,
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½ teaspoon of paprika,
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and ½ teaspoon of
savory, if you have it,
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it tastes good without it too,
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and 1 tablespoon
of dried parsley.
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And to that, we will
add our diced potatoes.
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We need 2 diced potatoes
in this dish in the soup.
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And we want to get this cooking
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and we want to
bring it to a boil
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and then cover
it and let it simmer
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until all of the
potatoes and all the vegetables
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in there are nice and tender.
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Nice and tender. Yes.
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And then when they're tender
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then we'll add
some bell pepper to it.
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Now you can use green
bell pepper, if you like,
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but I really
like red bell pepper,
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it makes it look like a real
chowder. It's really pretty.
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So after all the
vegetables are tender,
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we'll add our red bell pepper,
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we use half off the cup of that.
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And then we add
also 2 cups of corn.
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Now you notice the
recipe called for 4 cups,
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but we're only gonna
add 2 cups right now,
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and that's because
we're going to blend the corn,
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the rest of the corn in
the blender with our soymilk.
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We have 2 cups of corn
that we add to the blender
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and our soymilk.
And we'll put the--
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Jennifer, we want
to put the lid up.
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Yes, nice and tight. Okay.
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It's a tight fitting lid.
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And we'll blend that up
until it's fairly smooth,
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it's hard to
get the corn really,
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really smooth that we
wanted. Well, well, blended.
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And you probably at
home who want to blend it
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more than that till
it's nice and smooth.
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And we will add that
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to our soup.
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Stir our soup. I think our
burner's a little bit slow.
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And of course, you want
to wait until the vegetables
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are nice and
tender before we add this.
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And then you stir this into it.
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And you'll heat it
now, but a lot of soymilks
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will curdle if you let it boil,
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so it's good to
not let it for boil.
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Just to kind of put that
in at the last minute then.
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Right, right.
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And then the last
thing we'll add is our salt.
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And the reason why
we add this last is
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because people's
taste are different,
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sometimes you like
little more, little less
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and depends--
depends on your taste.
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So, but I usually add
about a teaspoon of salt.
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I wanna just let it heat
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and the flavors
will blend together
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and potatoes are
such a nutritious food,
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they're full of
minerals and full of B vitamins.
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And of course, like I said,
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"They don't have
any fat in them."
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But I don't think
most people realize
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how low they are in calories.
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They're only
about 100 calories for--
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Do they even
have protein in them?
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They do. Because
someone told me once--
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They do. Isn't that amazing?
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You won't think of
potatoes as a protein food.
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And so you don't need to worry
about getting enough protein.
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Oh, yes. It's in
all kinds of things.
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So it's a very
simple. It is simple.
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They're very
hardy, colorful and--
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It is colorful. It's
very beautiful when it's done.
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I know, it has to
be a delicious. Yes.
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Another good
thing about potatoes is
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they're very satisfying.
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They've highest of tidy level,
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so you can eat a bowl
of potato corn chowder
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and don't feel very satisfied.
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Well, let's take a look at
the finished product. Okay.
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Oh, here it is,
isn't that lovely?
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It is beautiful.
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I think it's a
really pretty dish
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especially with the
red bell peppers in them.
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In fact, pretty
enough to serve for company
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and quick enough to
serve for unexpected company.
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We all appreciate having
some recipes like that. Yeah.
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And what else are
we gonna be serving.
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Well, I think the chowder
needs a sandwich to go with it.
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That sounds good. Yes.
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So we'll make
veggie delight sandwich.
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Well, let me read
you the ingredients.
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Okay. Well,
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the veggie delight sandwich
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is a very quick one to make.
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We'll start with some olive oil.
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I only need 1 tablespoon
of olive oil in the pan
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because you're not
sautéing it for very long.
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And then we'll add a
third cup of diced broccoli.
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And you see that
it's very finely diced
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because we want
little tiny bite size pieces.
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You can even do it
in your food processor.
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Oh, really? We have to be little
careful with that, wouldn't you?
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Yes, you have to--
you want it really small
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because it makes the
flavors blend together well.
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Then we'll add ½
cup of shredded carrot.
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And then I like to
add yellow summer squash,
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but sometimes
it's not available.
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So you can
substitute red cabbage
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or zucchini or any
other kind of vegetable.
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The idea here is to
keep it very colorful, yes.
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And then some onion that
I've cut into like slivers
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and that goes it a good taste.
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We're gonna stir it up
and let them sauté nicely.
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We want them to be
tender, not mushy but tender.
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And then if you find
that you like the vegetables
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to be a little softer
than the sautéing allows,
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you could add a
little bit of water to it.
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It just vary like a
tablespoon of salt water
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if you want them to
be more tender than this.
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Then after they're
just the right tenderness.
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Looks so colorful. It
is. It is just beautiful.
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Then we'll
remove it from the heat
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and we'll add our seasonings.
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We have ½ of the
teaspoon of onion powder
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and ½ teaspoon of salt.
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You could use less if
you're trying to lock yourself,
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and then ½ teaspoon
of nutritional yeast,
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which is optional.
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Sometimes it's difficult
to find nutritional yeast
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which is different
than brewers yeast.
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We'll put in the
nutritional yeast.
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It's just adds sort of a
nutty flavor. Is it nutty or--
00:10:01.82\00:10:04.60
Kind of nutty, kind of cheesy.
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Cheesy, yes.
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And then I have a 
1/4 teaspoon of basil.
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I really like in
this recipe especially,
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to crush the basil
between my finger tips
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before I add it
because it really releases
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the flavor of the basil. Yes.
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It's a nice tip.
00:10:21.63\00:10:23.00
And we'll mix the seasonings in
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and add our 2
tablespoons of lemon juice
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and 2 tablespoons of olives.
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And those last 2
ingredients are the key
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to making this not a
stir-fry, but a sandwich.
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You'll just be
really amazed and delighted
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and the taste
that it will give you
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in your
sandwich. We'll stir it up.
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I look forward to trying it.
00:10:43.89\00:10:46.19
And if your
vegetables are sautéed,
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well the lemon juice will
have not be so great, right.
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Then we'll take our
whole-grain pocket bread.
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We want to make sure
that it is whole-grain
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because whole-grains of
course are better for us.
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And we'll go ahead
and fill the vegetables
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into the pocket bread and
you have immediate sandwich.
00:11:03.72\00:11:06.07
Now, we have
one already prepared
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over here for you. Let me show.
00:11:07.50\00:11:09.70
Show it. That's delicious.
00:11:09.73\00:11:11.33
Doesn't that
look delicious? It is.
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And it's so quick and
easy, and it's a good way
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to get more
vegetables into your diet
00:11:18.28\00:11:19.84
because we know that vegetables
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are really good
for us, of course.
00:11:21.27\00:11:22.64
I bet your kids love these.
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They do. They love.
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It's just kind of a fun
way to have a sandwich. Yes.
00:11:25.47\00:11:28.10
Well, what we'll be making next?
00:11:28.13\00:11:29.78
Let's make another
soup. That sounds good.
00:11:29.81\00:11:31.92
How about Good-For-You
Tomato Soup? Sounds great.
00:11:31.95\00:11:35.32
The ingredients for
Good-For-You Tomato Soup are:
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The first ingredient in our
00:12:00.63\00:12:02.00
Good-For-You
Tomato Soup is cashews.
00:12:02.03\00:12:04.64
Cashews are so good for you.
00:12:04.67\00:12:06.31
They have the same
monounsaturated fat
00:12:06.34\00:12:08.81
that olive oil does. Oh, really?
00:12:08.84\00:12:10.62
Yes, they are very nutritious.
00:12:10.65\00:12:12.62
They also are
good source of the zinc
00:12:12.65\00:12:14.77
and a good source of magnesium.
00:12:14.80\00:12:17.09
So--and of course,
again they're cholesterol free
00:12:17.12\00:12:19.45
because they're plant product.
00:12:19.48\00:12:21.91
We'll put the
cashews in the blender,
00:12:21.94\00:12:23.89
½ cup raw cashews.
00:12:23.92\00:12:26.66
And now we want to add  3/4
cup of water to the blender.
00:12:26.69\00:12:33.05
Now what cashews do for
this recipe is it gives--
00:12:33.08\00:12:36.41
they give it a
creamy consistency
00:12:36.44\00:12:38.38
without adding refined
fats or any bad fats to it.
00:12:38.41\00:12:42.44
Again the cashews
have that good fat in them,
00:12:42.47\00:12:44.72
so make it nice and creamy.
00:12:44.75\00:12:46.92
Then we'll put in
some onion powder,
00:12:46.95\00:12:50.32
1 teaspoon or 1
tablespoon of onion powder
00:12:50.35\00:12:53.68
and 1 tablespoon
of nutritional yeast
00:12:53.71\00:12:55.40
and the
nutritional yeast is optional.
00:12:55.43\00:12:57.88
My children love
the nutritional yeast
00:12:57.91\00:12:59.89
and the tomato
soup 'cause they say
00:12:59.92\00:13:01.29
it makes it tastes cheesy.
00:13:01.32\00:13:02.69
So they really like that.
00:13:02.72\00:13:04.26
 1/4 of a
teaspoon of dried basil,
00:13:04.29\00:13:09.71
½ teaspoon of salt.
00:13:09.74\00:13:12.19
You will--you may need
to vary the amount of salt
00:13:12.22\00:13:14.55
depending on how much
salt is in your tomatoes.
00:13:14.58\00:13:17.12
And a pinch of oregano
00:13:17.15\00:13:19.58
and a pinch of garlic powder
00:13:19.61\00:13:22.71
and another
optional ingredient is honey.
00:13:22.74\00:13:25.75
We do like little
bit of sweet taste,
00:13:25.78\00:13:27.71
not much just a
little bit of honey in it,
00:13:27.74\00:13:30.59
but you can leave it out
all together if you wish.
00:13:30.62\00:13:34.37
Now we'll blend this up
till it's nice and smooth.
00:13:34.40\00:13:38.63
And of course,
at home you probably
00:13:50.01\00:13:51.38
want to blend it a little longer
00:13:51.41\00:13:52.78
because you want
really, really smooth.
00:13:52.81\00:13:54.44
Smooth and creamy. Right.
00:13:54.47\00:13:55.84
To make it a creamy tomato soup.
00:13:55.87\00:13:57.82
After you're done blending it,
you pour it into the soup pan
00:13:57.85\00:14:05.20
because now you want
to blend, this may help,
00:14:05.23\00:14:07.87
we're gonna blend
the tomatoes. Okay.
00:14:07.90\00:14:10.03
These are crushed tomatoes
and so we want to blend them.
00:14:10.06\00:14:13.48
You could put them in
the soup just like this
00:14:13.51\00:14:15.26
without blending them
and they'd be just fine,
00:14:15.29\00:14:17.50
but you may want to blend them
00:14:17.53\00:14:19.38
if you want the
creamy tomato soup
00:14:19.41\00:14:21.60
that you're used to getting out
of a can or something like that.
00:14:21.63\00:14:23.89
Or could you use diced tomatoes?
00:14:23.92\00:14:26.03
Actually the crushed
tomatoes are the best to use
00:14:26.06\00:14:29.18
because they don't
have the seeds in them,
00:14:29.21\00:14:31.02
you avoid having
the seeds in the soup.
00:14:31.05\00:14:33.13
So that's why I
used crushed tomatoes.
00:14:33.16\00:14:34.53
Also I've seen in the store
concentrated crushed tomatoes
00:14:34.56\00:14:38.37
and you really need to get
the regular crushed tomatoes
00:14:38.40\00:14:41.24
'cause
concentrated crushed tomatoes
00:14:41.27\00:14:42.67
makes a really thick
soup, too much tomatoes.
00:14:42.70\00:14:46.32
So you pour this
into your blender,
00:14:46.35\00:14:49.79
and if you have
a smaller blender--
00:14:49.82\00:14:52.32
Well, you're--you're
staining that a little bit, huh?
00:14:52.35\00:14:54.55
If you have a small blender
you do it in fact in batches.
00:14:54.58\00:14:57.77
And you blend
that until it's smooth,
00:14:57.80\00:15:01.33
as smooth as you
like depending on
00:15:01.36\00:15:02.74
how smooth you like your soup.
00:15:02.77\00:15:06.40
And they don't take nearly
00:15:06.43\00:15:07.80
as long as the
cashews do, of course.
00:15:07.83\00:15:10.63
And I'll pour
that into our soup.
00:15:10.66\00:15:15.35
And then we'll--we would
continue blending the tomatoes
00:15:15.38\00:15:18.62
and pouring them into the soup.
00:15:18.65\00:15:21.10
Now I'm sure you've heard
00:15:21.13\00:15:22.67
a lot of good
things about tomatoes.
00:15:22.70\00:15:24.49
Oh my, yes. Slightly.
00:15:24.52\00:15:25.89
They are just
full on antioxidants.
00:15:25.92\00:15:30.04
In fact, one of the nature's
most powerful antioxidants
00:15:30.07\00:15:33.90
are the ones that
you find in tomatoes.
00:15:33.93\00:15:36.01
Tomatoes? Yeah, call lycopene.
00:15:36.04\00:15:37.86
So it's a good, a
good thing to eat often.
00:15:37.89\00:15:41.58
Other foods
have lycopene in them
00:15:41.61\00:15:43.37
like watermelon
and strawberries,
00:15:43.40\00:15:44.99
but tomatoes are
probably most well-known
00:15:45.02\00:15:47.39
for lycopene
source. We can blend.
00:15:47.42\00:15:52.75
So maybe if I do it
this way that will help.
00:15:52.78\00:15:54.75
This is quite a
messy job, maybe a good job
00:15:54.78\00:15:58.13
for in a kitchen apron.
00:15:58.16\00:16:00.27
Good job to have
a kitchen apron on.
00:16:00.30\00:16:03.17
And that is as
smooth as you like.
00:16:03.20\00:16:04.92
We pour it into our soup.
00:16:10.88\00:16:15.68
Then how long would you cook it?
00:16:15.71\00:16:17.64
Well, you could eat it as
soon as it's warm if you like.
00:16:17.67\00:16:20.75
Oh, just as soon as it's warm.
00:16:20.78\00:16:22.15
Yes. But if you let it
cook for a little while
00:16:22.18\00:16:25.92
maybe 20--simmer it
for about 20 minutes,
00:16:25.95\00:16:28.10
the flavors blend
better. You know, how soup is.
00:16:28.13\00:16:30.96
Right. Longer you
cook it the better.
00:16:30.99\00:16:33.12
So you just want to
simmer it for about 20 minutes,
00:16:33.15\00:16:35.98
looks little like
marble soup right now.
00:16:36.01\00:16:38.16
So you wanna
stir up really well.
00:16:38.19\00:16:40.74
And it's just a
very easy soup to make.
00:16:40.77\00:16:45.87
And sometimes we're
tempted to open up a can
00:16:45.90\00:16:48.53
because we want
the quick and easy,
00:16:48.56\00:16:50.25
but really this
doesn't take that long
00:16:50.28\00:16:52.03
if you have the ingredients.
00:16:52.06\00:16:54.20
And like I said, you
could eat it right away
00:16:54.23\00:16:55.82
or you let it
simmer for a little while.
00:16:55.85\00:16:58.42
Now, let's--let's now to
look at the finished product.
00:16:58.45\00:17:01.82
Oh, isn't that pretty?
00:17:01.85\00:17:03.22
It is. It's just a--
just a wonderful quick soup
00:17:03.25\00:17:06.62
to make and my children
just absolutely love it.
00:17:06.65\00:17:09.24
I bet they do. Yes.
00:17:09.27\00:17:11.06
That was always a
favorite of my children too.
00:17:11.09\00:17:12.78
Yes. Tomato soup.
00:17:12.81\00:17:14.87
Well, what we'll
be preparing next?
00:17:14.90\00:17:17.11
Well, let's make another
sandwich to go with the soup.
00:17:17.14\00:17:19.98
Okay, good.
00:17:20.01\00:17:21.38
We can make
some Hummus Sandwich.
00:17:21.41\00:17:22.78
Hummus Sandwich. Okay.
00:17:22.81\00:17:24.18
Well, the ingredients
for the Hummus Sandwich are:
00:17:24.21\00:17:26.04
The first ingredient
for our sandwich bread
00:17:41.87\00:17:44.24
is garbanzo beans.
00:17:44.27\00:17:46.06
They're also called chickpeas--
00:17:46.09\00:17:47.54
Yes, exactly. We'll need
3 cups of garbanzo beans.
00:17:47.57\00:17:51.10
And garbanzo beans
are a legume and legumes
00:17:51.13\00:17:54.62
are valuable
product of a healthy diet
00:17:54.65\00:17:56.86
because they are low in
fat, they're high in fiber,
00:17:56.89\00:18:01.49
they don't have any cholesterol
and they are full of minerals.
00:18:01.52\00:18:04.59
So it's really wonderful
to add legumes to your diet
00:18:04.62\00:18:08.95
at least several times a week.
00:18:08.98\00:18:10.58
They're very good for us.
00:18:10.61\00:18:12.29
I even like them put in
a salad once in a while.
00:18:12.32\00:18:14.95
Oh, yes. I like it that way too.
00:18:14.98\00:18:16.44
I think they're really tasty.
00:18:16.47\00:18:17.84
Now we will--we'll
add some more ingredients
00:18:17.87\00:18:21.77
to that before we close it up.
00:18:21.80\00:18:23.27
You can use canned garbanzos
00:18:23.30\00:18:25.50
if you're in
hurry and you don't have
00:18:25.53\00:18:26.90
time to cook garbanzos,
00:18:26.93\00:18:28.68
but the way that I like
Hummus the best is to cook them
00:18:28.71\00:18:31.78
in my crock pot. Oh.
00:18:31.81\00:18:33.39
Cook the garbanzos
in my crock pot first
00:18:33.42\00:18:34.81
because it makes them
very soft and makes good,
00:18:34.84\00:18:37.65
very nice
texture. To our garbanzos,
00:18:37.68\00:18:40.28
we're gonna add
some minced garlic.
00:18:40.31\00:18:43.56
And garlic is also
very, very good for us.
00:18:43.59\00:18:47.97
It's the most widely
used herb in the world
00:18:48.00\00:18:51.13
and ancient record
showed that garlic has been
00:18:51.16\00:18:53.55
used as a medicine
since as early as 3000 BC.
00:18:53.58\00:18:57.90
Yes. Successful as a medicine
according to the records.
00:18:57.93\00:19:00.93
We do know that
garlic is antibacterial,
00:19:00.96\00:19:04.41
antifungal,
antiviral, anti-inflammatory,
00:19:04.44\00:19:08.97
and it's also an antioxidant.
00:19:09.00\00:19:11.42
So you can't go
wrong with garlic, really.
00:19:11.45\00:19:13.52
I love garlic. I do
too. It's very good.
00:19:13.55\00:19:15.54
So the Italians
have the right idea, huh?
00:19:15.57\00:19:17.08
Definitely.
00:19:17.11\00:19:18.48
And then we will
add some lemon juice.
00:19:18.51\00:19:22.35
The recipe calls for 
1/4 cup of lemon juice.
00:19:22.38\00:19:24.95
You can vary it one
way or another depending on
00:19:24.98\00:19:26.99
how you like it,
just do some experimenting
00:19:27.02\00:19:28.85
with the hummus to see
00:19:28.88\00:19:30.25
how much lemon
juice that you like in it.
00:19:30.28\00:19:33.54
We'll add 1
teaspoon of onion powder
00:19:33.57\00:19:35.91
to that and 1 teaspoon of salt.
00:19:35.94\00:19:38.87
Now if you use canned garbanzos,
00:19:38.90\00:19:41.35
they usually have salt in them.
00:19:41.38\00:19:43.61
So you want to do
some experimenting, right?
00:19:43.64\00:19:46.66
You won't know how
much salt to add really
00:19:46.69\00:19:48.48
until you taste it?
But if you cook your own,
00:19:48.51\00:19:50.33
1 teaspoon should
make a good spread.
00:19:50.36\00:19:53.04
Okay. It's a good tip.
00:19:53.07\00:19:54.76
We'll, blend that up now. Okay.
00:19:54.79\00:19:57.34
I like to use a food processor
00:19:57.37\00:19:59.22
because it makes the
job so quick and easy.
00:19:59.25\00:20:03.25
But if you don't
have a food processor
00:20:03.28\00:20:05.41
and you just put
your garbanzos in a bowl,
00:20:05.44\00:20:08.37
you can smash them with the fork
00:20:08.40\00:20:09.87
or one of the
pastry cutters works well,
00:20:09.90\00:20:12.58
especially if you cook your own
00:20:12.61\00:20:14.34
really easy to do it that way.
00:20:14.37\00:20:15.74
Yes, yes. Okay.
00:20:15.77\00:20:17.14
So we'll do in a
food processor now,
00:20:17.17\00:20:18.54
and you could
see how quicker is.
00:20:18.57\00:20:19.94
Looks pretty good.
00:20:23.04\00:20:24.41
There we go. How quick that is?
00:20:29.26\00:20:32.23
Very simple. Yes.
00:20:32.26\00:20:33.63
When I make
garbanzos at home I always as--
00:20:33.66\00:20:37.57
for our main dish,
I always try to save
00:20:37.60\00:20:40.44
some aside to
make hummus out of--
00:20:40.47\00:20:43.66
and it works really
well because you can use
00:20:43.69\00:20:46.99
your leftover garbanzos
to make hummus out of--
00:20:47.02\00:20:49.96
and then put the
hummus in the freezer
00:20:49.99\00:20:52.03
and then you can just
pull it out of the freezer
00:20:52.06\00:20:54.09
anytime you need a
quick sandwich spread.
00:20:54.12\00:20:56.15
It's good to thawed in
the refrigerator overnight,
00:20:56.18\00:20:58.21
but if you're in real hurry
00:20:58.24\00:20:59.61
you can thawed
in some hot water.
00:20:59.64\00:21:01.47
You just--you don't wanna
leave it there for a long time,
00:21:01.50\00:21:03.04
you don't wanna cause
spoilage, but you can thought
00:21:03.07\00:21:04.91
quickly if you use
the fork and chop it--
00:21:04.94\00:21:07.48
chop up the icy hummus.
00:21:07.51\00:21:09.44
We're gonna add some
fresh parsley to this hummus.
00:21:09.47\00:21:13.15
If you don't have fresh parsley,
00:21:13.18\00:21:14.78
you can use dried parsley,
00:21:14.81\00:21:17.48
but I always like to
use fresh when I can.
00:21:17.51\00:21:20.43
Fresh parsley is
very high in iron
00:21:20.46\00:21:23.47
and I know it's important for us
00:21:23.50\00:21:24.87
to get a plenty
of iron in our diet.
00:21:24.90\00:21:26.75
So we'll just--
we'll just pulse it
00:21:26.78\00:21:29.15
real quick to get the
parsley mixed out with it.
00:21:29.18\00:21:32.81
That's it. All
right, looks very good.
00:21:37.34\00:21:41.82
If you have a
smaller food processor,
00:21:41.85\00:21:45.31
you would just do it in batches.
00:21:45.34\00:21:46.71
You know, cut it in half
or if you do have a blender
00:21:46.74\00:21:50.48
you can make it in the blender,
00:21:50.51\00:21:52.00
but you have to stir
it down off the sides.
00:21:52.03\00:21:54.73
Well, that's a
tough one to get off.
00:21:54.76\00:21:56.91
You have to stir it
off the sides sometimes
00:21:56.94\00:21:59.81
because it's
quite a thick mixture.
00:21:59.84\00:22:03.92
But it is an option if
you don't want to chop them
00:22:03.95\00:22:06.08
or mash them by hand,
then we'll take the hummus
00:22:06.11\00:22:11.27
and spread it on
our whole-grain bread.
00:22:11.30\00:22:12.97
Remember we want
to use whole-grain
00:22:13.00\00:22:14.91
to get all the nutrients
that we can from the wheat.
00:22:14.94\00:22:19.63
When the grain goes
through the refining process
00:22:19.66\00:22:22.46
we lose so many
good nutrients and fiber
00:22:22.49\00:22:24.90
and essential fatty acids.
00:22:24.93\00:22:27.01
So it's always
best to use whole-grain.
00:22:27.04\00:22:29.59
Read the
ingredients on the labels
00:22:29.62\00:22:31.05
or even better
yet make it yourself.
00:22:31.08\00:22:33.06
Yes, nothing like
homemade bread, huh?
00:22:33.09\00:22:35.37
That's pretty. Oh,
that looks really good.
00:22:35.40\00:22:36.96
Yes. And it smells so good.
00:22:36.99\00:22:38.98
Now there are so many things
00:22:39.01\00:22:40.38
that you can use on
top of Hummus Sandwich.
00:22:40.41\00:22:42.87
Our favorite is cucumber,
00:22:42.90\00:22:45.08
but you can also
use lettuce and tomato,
00:22:45.11\00:22:49.46
you know, just
whatever you'd like.
00:22:49.49\00:22:50.91
Sometimes we'll drizzle some
salad dressing on top of this.
00:22:50.94\00:22:54.42
Just an extra
flavor. Right, right.
00:22:54.45\00:22:57.17
Add more parsley
to it if you'd like,
00:22:57.20\00:22:59.46
shredded carrot is really good,
00:22:59.49\00:23:01.67
red bell pepper
is really good, so--
00:23:01.70\00:23:04.40
So there is just
endless possibilities.
00:23:04.43\00:23:05.80
There really is.
00:23:05.83\00:23:07.20
You could add just
whatever you like to it.
00:23:07.23\00:23:09.12
And hummus is not
only good on a sandwich,
00:23:09.15\00:23:13.31
but it's also good
as a vegetable dip.
00:23:13.34\00:23:15.71
Add just--add just a little
bit more lemon juice to it
00:23:15.74\00:23:19.88
and you can use
it-- I do that myself.
00:23:19.91\00:23:21.96
Do you? I like them
on little crackers, yes.
00:23:21.99\00:23:23.94
Oh, on crackers, yes.
We like it that way too.
00:23:23.97\00:23:26.10
Well, let's look at
our finished product.
00:23:26.13\00:23:27.55
All right. Oh, and I
think it looks so lovely.
00:23:27.58\00:23:32.20
It is. It's a
very attractive dish.
00:23:32.23\00:23:34.50
That's right. It also is good
if you chill the hummus before.
00:23:34.53\00:23:39.05
It has-- it has a
little better flavor
00:23:39.08\00:23:40.55
if you have time to
chill it before you serve it.
00:23:40.58\00:23:43.93
Well, I don't know who
wouldn't want to try this.
00:23:46.37\00:23:48.54
It just looks so
lovely. And our cameraman said
00:23:48.57\00:23:50.71
he doesn't like
garbanzos too much.
00:23:50.74\00:23:52.11
So this is a
really good way to get--
00:23:52.14\00:23:54.33
This is one way we're
gonna have to make him try.
00:23:54.36\00:23:55.73
Yeah, because the hummus
does give it an extra zinc,
00:23:55.76\00:23:58.53
makes the
garbanzos tastes really good.
00:23:58.56\00:24:01.05
Well, Jennifer,
I've really enjoyed
00:24:01.08\00:24:02.89
cooking with you
today. But, you know what?
00:24:02.92\00:24:04.78
We're about to run out of time.
00:24:04.81\00:24:06.96
We're gonna take
a short break now
00:24:06.99\00:24:08.62
and give you information on
how you can get these recipes.
00:24:08.65\00:24:12.00
We hope you've enjoyed
cooking with Jennifer White.
00:24:14.29\00:24:17.07
Now let's take a
moment to review our simple
00:24:17.10\00:24:19.19
soup and sandwich recipes.
00:24:19.22\00:24:21.63
For the Potato Corn
Chowder, you will need:
00:24:21.66\00:24:23.93
For the Veggie Delight
Sandwich, you will need:
00:25:01.91\00:25:04.34
For the Good-For-You
Tomato Soup, you will need:
00:25:43.34\00:25:46.02
For the Hummus
Sandwich, you will need:
00:26:16.91\00:26:19.10
If you would like
more information on
00:26:39.06\00:26:40.52
how you can contact Jennifer
00:26:40.55\00:26:42.35
or if you would like to
receive today's recipes,
00:26:42.38\00:26:44.95
please write to 3ABN,
PO Box 220, West Frankfort,
00:26:44.98\00:26:49.40
Illinois 62896 or
call us at 1-800-752-3226.
00:26:49.43\00:26:56.66
Now let's get
back to the program
00:26:56.69\00:26:58.34
and take a look at our
finished recipes with Jennifer.
00:26:58.37\00:27:01.21
Welcome back.
00:27:05.55\00:27:06.92
Would you just look at
all the beautiful recipes
00:27:06.95\00:27:10.22
that we prepared for you today?
00:27:10.25\00:27:12.10
They look so wholesome and good.
00:27:12.13\00:27:14.34
Jennifer, could
you tell us about them?
00:27:14.37\00:27:16.14
Sure. First, we
made Potato Corn Chowder,
00:27:16.17\00:27:19.17
just perfect for a
chilly winter day. Yes.
00:27:19.20\00:27:22.50
And then we made
Veggie Delight Sandwich
00:27:22.53\00:27:25.69
and put it in a pocket bread.
00:27:25.72\00:27:27.09
So it's a fun way to get
more veggies into your diet.
00:27:27.12\00:27:30.20
Children particularly
kind of like that, don't they.
00:27:30.23\00:27:31.60
Yes, you just have to
try that one, it's so good.
00:27:31.63\00:27:34.23
Then we made
Good-For-You Tomato Soup
00:27:34.26\00:27:35.90
which is quick and easy,
00:27:35.93\00:27:37.30
almost as quick
as opening the can.
00:27:37.33\00:27:38.70
It really was. Yes.
00:27:38.73\00:27:40.10
So we'll have to start making
more homemade tomato soup.
00:27:40.13\00:27:43.80
And then we made
da Hummus Sandwich,
00:27:43.83\00:27:46.90
which is a
wonderful way to incorporate
00:27:46.93\00:27:48.77
more legumes into our diet.
00:27:48.80\00:27:50.91
We want to do that
because they're so good for us.
00:27:50.94\00:27:54.04
And as you mentioned
that it could also be used
00:27:54.07\00:27:55.74
as an appetizer on
the little crackers.
00:27:55.77\00:27:57.36
Absolutely. It's
really good that way.
00:27:57.39\00:27:59.08
Well, our time is about up.
00:27:59.11\00:28:00.55
I want you to remember,
you're not in this alone.
00:28:00.58\00:28:03.66
Join us again and
let's cook together.
00:28:03.69\00:28:05.92