Participants: Barbara Nolen (Host), Jennifer White
Series Code: LCT
Program Code: LCT000013
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00:01 Have you ever realized that you just
00:02 don't have time to make a full course meal? 00:04 Do you ever wish that you could just make something quickly? 00:08 Then stay tuned because today you will find out 00:10 how to make simple soups and sandwiches 00:13 that tastes good and are good for you. 00:48 Welcome to "Let's Cook Together." 00:50 I'm Barbara Nolen. 00:52 And our guest cook today is Jennifer White 00:55 from Hardyville, Kentucky. 00:56 She teaches nutrition classes and I'm sure 00:59 she will have a lot of wonderful information 01:01 to share with us today. 01:03 Hi, Jennifer, welcome to 3ABN. 01:05 Hi, thank you. It's nice to be there. 01:08 Is this your first trip to 3ABN? 01:10 Actually it's my second trip and I'm enjoying it quite a bit. 01:14 Did you come alone or did you have family come with you? 01:16 Well, I had the special privilege of having my mom, 01:19 I got trip down for Michigan to come with me 01:22 and I brought my children with me too, Joshua and Sarah. 01:26 Okay, well, that's wonderful. 01:28 Jennifer, what we'll be cooking today? 01:30 We're gonna make Potato Corn Chowder and the sandwiches. 01:33 Sandwiches. Sandwich to go with it too. 01:34 Sandwich too. Yes. 01:36 Okay. Well, let me read the ingredients for you. 01:39 The ingredients for Potato Corn Chowder are. 02:19 You know, some people think that potatoes 02:21 are really fattening, but they're not at all. 02:23 Potatoes don't even have any fat in them at all, 02:26 and of course, they don't have any cholesterol in them 02:27 because they're a plant food. 02:29 So we're gonna make a very healthful dish here. 02:34 We're gonna start with 1½ cups of water 02:39 or vegetable broth or you can even use the liquid 02:43 that you drain off with the corn, 02:44 it gives it really nice flavor. 02:46 So we pour 1½ cups of vegetable broth in there 02:52 and turn the burner on. 02:54 And we'll add 1 medium onion that we've diced up, 02:58 and I really like onions. 03:00 And then 2 stalks of celery that we've diced up. 03:04 I like them diced up pretty fine, 03:06 that way they don't overpower the soup. 03:10 And we will add some seasonings to that. 03:14 1 teaspoon of onion powder, 03:19 ½ teaspoon of garlic powder, 03:23 ½ teaspoon of paprika, 03:28 and ½ teaspoon of savory, if you have it, 03:30 it tastes good without it too, 03:33 and 1 tablespoon of dried parsley. 03:37 And to that, we will add our diced potatoes. 03:41 We need 2 diced potatoes in this dish in the soup. 03:48 And we want to get this cooking 03:52 and we want to bring it to a boil 03:56 and then cover it and let it simmer 04:00 until all of the potatoes and all the vegetables 04:02 in there are nice and tender. 04:04 Nice and tender. Yes. 04:05 And then when they're tender 04:07 then we'll add some bell pepper to it. 04:09 Now you can use green bell pepper, if you like, 04:12 but I really like red bell pepper, 04:13 it makes it look like a real chowder. It's really pretty. 04:17 So after all the vegetables are tender, 04:20 we'll add our red bell pepper, 04:23 we use half off the cup of that. 04:26 And then we add also 2 cups of corn. 04:28 Now you notice the recipe called for 4 cups, 04:30 but we're only gonna add 2 cups right now, 04:32 and that's because we're going to blend the corn, 04:37 the rest of the corn in the blender with our soymilk. 04:41 We have 2 cups of corn that we add to the blender 04:48 and our soymilk. And we'll put the-- 04:55 Jennifer, we want to put the lid up. 04:56 Yes, nice and tight. Okay. 04:59 It's a tight fitting lid. 05:00 And we'll blend that up until it's fairly smooth, 05:03 it's hard to get the corn really, 05:05 really smooth that we wanted. Well, well, blended. 05:14 And you probably at home who want to blend it 05:16 more than that till it's nice and smooth. 05:21 And we will add that 05:23 to our soup. 05:30 Stir our soup. I think our burner's a little bit slow. 05:33 And of course, you want to wait until the vegetables 05:36 are nice and tender before we add this. 05:38 And then you stir this into it. 05:43 And you'll heat it now, but a lot of soymilks 05:49 will curdle if you let it boil, 05:50 so it's good to not let it for boil. 05:52 Just to kind of put that in at the last minute then. 05:54 Right, right. 05:55 And then the last thing we'll add is our salt. 05:57 And the reason why we add this last is 05:59 because people's taste are different, 06:01 sometimes you like little more, little less 06:02 and depends-- depends on your taste. 06:05 So, but I usually add about a teaspoon of salt. 06:09 I wanna just let it heat 06:11 and the flavors will blend together 06:15 and potatoes are such a nutritious food, 06:18 they're full of minerals and full of B vitamins. 06:21 And of course, like I said, 06:22 "They don't have any fat in them." 06:24 But I don't think most people realize 06:27 how low they are in calories. 06:28 They're only about 100 calories for-- 06:31 Do they even have protein in them? 06:32 They do. Because someone told me once-- 06:34 They do. Isn't that amazing? 06:35 You won't think of potatoes as a protein food. 06:38 And so you don't need to worry about getting enough protein. 06:39 Oh, yes. It's in all kinds of things. 06:41 So it's a very simple. It is simple. 06:44 They're very hardy, colorful and-- 06:46 It is colorful. It's very beautiful when it's done. 06:49 I know, it has to be a delicious. Yes. 06:53 Another good thing about potatoes is 06:54 they're very satisfying. 06:55 They've highest of tidy level, 06:57 so you can eat a bowl of potato corn chowder 07:01 and don't feel very satisfied. 07:03 Well, let's take a look at the finished product. Okay. 07:08 Oh, here it is, isn't that lovely? 07:10 It is beautiful. 07:11 I think it's a really pretty dish 07:13 especially with the red bell peppers in them. 07:15 In fact, pretty enough to serve for company 07:17 and quick enough to serve for unexpected company. 07:20 We all appreciate having some recipes like that. Yeah. 07:23 And what else are we gonna be serving. 07:24 Well, I think the chowder needs a sandwich to go with it. 07:27 That sounds good. Yes. 07:28 So we'll make veggie delight sandwich. 07:30 Well, let me read you the ingredients. 08:02 Okay. Well, 08:04 the veggie delight sandwich 08:05 is a very quick one to make. 08:07 We'll start with some olive oil. 08:09 I only need 1 tablespoon of olive oil in the pan 08:12 because you're not sautéing it for very long. 08:15 And then we'll add a third cup of diced broccoli. 08:18 And you see that it's very finely diced 08:20 because we want little tiny bite size pieces. 08:23 You can even do it in your food processor. 08:26 Oh, really? We have to be little careful with that, wouldn't you? 08:28 Yes, you have to-- you want it really small 08:31 because it makes the flavors blend together well. 08:34 Then we'll add ½ cup of shredded carrot. 08:39 And then I like to add yellow summer squash, 08:42 but sometimes it's not available. 08:44 So you can substitute red cabbage 08:47 or zucchini or any other kind of vegetable. 08:50 The idea here is to keep it very colorful, yes. 08:55 And then some onion that I've cut into like slivers 09:02 and that goes it a good taste. 09:04 We're gonna stir it up and let them sauté nicely. 09:08 We want them to be tender, not mushy but tender. 09:13 And then if you find that you like the vegetables 09:16 to be a little softer than the sautéing allows, 09:21 you could add a little bit of water to it. 09:23 It just vary like a tablespoon of salt water 09:25 if you want them to be more tender than this. 09:29 Then after they're just the right tenderness. 09:33 Looks so colorful. It is. It is just beautiful. 09:37 Then we'll remove it from the heat 09:39 and we'll add our seasonings. 09:41 We have ½ of the teaspoon of onion powder 09:46 and ½ teaspoon of salt. 09:48 You could use less if you're trying to lock yourself, 09:51 and then ½ teaspoon of nutritional yeast, 09:53 which is optional. 09:54 Sometimes it's difficult to find nutritional yeast 09:57 which is different than brewers yeast. 09:59 We'll put in the nutritional yeast. 10:01 It's just adds sort of a nutty flavor. Is it nutty or-- 10:04 Kind of nutty, kind of cheesy. 10:06 Cheesy, yes. 10:08 And then I have a 1/4 teaspoon of basil. 10:10 I really like in this recipe especially, 10:13 to crush the basil between my finger tips 10:15 before I add it because it really releases 10:18 the flavor of the basil. Yes. 10:21 It's a nice tip. 10:23 And we'll mix the seasonings in 10:25 and add our 2 tablespoons of lemon juice 10:30 and 2 tablespoons of olives. 10:32 And those last 2 ingredients are the key 10:34 to making this not a stir-fry, but a sandwich. 10:37 You'll just be really amazed and delighted 10:39 and the taste that it will give you 10:41 in your sandwich. We'll stir it up. 10:43 I look forward to trying it. 10:46 And if your vegetables are sautéed, 10:47 well the lemon juice will have not be so great, right. 10:51 Then we'll take our whole-grain pocket bread. 10:55 We want to make sure that it is whole-grain 10:57 because whole-grains of course are better for us. 11:00 And we'll go ahead and fill the vegetables 11:03 into the pocket bread and you have immediate sandwich. 11:06 Now, we have one already prepared 11:07 over here for you. Let me show. 11:09 Show it. That's delicious. 11:11 Doesn't that look delicious? It is. 11:15 And it's so quick and easy, and it's a good way 11:18 to get more vegetables into your diet 11:19 because we know that vegetables 11:21 are really good for us, of course. 11:22 I bet your kids love these. 11:24 They do. They love. 11:25 It's just kind of a fun way to have a sandwich. Yes. 11:28 Well, what we'll be making next? 11:29 Let's make another soup. That sounds good. 11:31 How about Good-For-You Tomato Soup? Sounds great. 11:35 The ingredients for Good-For-You Tomato Soup are: 12:00 The first ingredient in our 12:02 Good-For-You Tomato Soup is cashews. 12:04 Cashews are so good for you. 12:06 They have the same monounsaturated fat 12:08 that olive oil does. Oh, really? 12:10 Yes, they are very nutritious. 12:12 They also are good source of the zinc 12:14 and a good source of magnesium. 12:17 So--and of course, again they're cholesterol free 12:19 because they're plant product. 12:21 We'll put the cashews in the blender, 12:23 ½ cup raw cashews. 12:26 And now we want to add 3/4 cup of water to the blender. 12:33 Now what cashews do for this recipe is it gives-- 12:36 they give it a creamy consistency 12:38 without adding refined fats or any bad fats to it. 12:42 Again the cashews have that good fat in them, 12:44 so make it nice and creamy. 12:46 Then we'll put in some onion powder, 12:50 1 teaspoon or 1 tablespoon of onion powder 12:53 and 1 tablespoon of nutritional yeast 12:55 and the nutritional yeast is optional. 12:57 My children love the nutritional yeast 12:59 and the tomato soup 'cause they say 13:01 it makes it tastes cheesy. 13:02 So they really like that. 13:04 1/4 of a teaspoon of dried basil, 13:09 ½ teaspoon of salt. 13:12 You will--you may need to vary the amount of salt 13:14 depending on how much salt is in your tomatoes. 13:17 And a pinch of oregano 13:19 and a pinch of garlic powder 13:22 and another optional ingredient is honey. 13:25 We do like little bit of sweet taste, 13:27 not much just a little bit of honey in it, 13:30 but you can leave it out all together if you wish. 13:34 Now we'll blend this up till it's nice and smooth. 13:50 And of course, at home you probably 13:51 want to blend it a little longer 13:52 because you want really, really smooth. 13:54 Smooth and creamy. Right. 13:55 To make it a creamy tomato soup. 13:57 After you're done blending it, you pour it into the soup pan 14:05 because now you want to blend, this may help, 14:07 we're gonna blend the tomatoes. Okay. 14:10 These are crushed tomatoes and so we want to blend them. 14:13 You could put them in the soup just like this 14:15 without blending them and they'd be just fine, 14:17 but you may want to blend them 14:19 if you want the creamy tomato soup 14:21 that you're used to getting out of a can or something like that. 14:23 Or could you use diced tomatoes? 14:26 Actually the crushed tomatoes are the best to use 14:29 because they don't have the seeds in them, 14:31 you avoid having the seeds in the soup. 14:33 So that's why I used crushed tomatoes. 14:34 Also I've seen in the store concentrated crushed tomatoes 14:38 and you really need to get the regular crushed tomatoes 14:41 'cause concentrated crushed tomatoes 14:42 makes a really thick soup, too much tomatoes. 14:46 So you pour this into your blender, 14:49 and if you have a smaller blender-- 14:52 Well, you're--you're staining that a little bit, huh? 14:54 If you have a small blender you do it in fact in batches. 14:57 And you blend that until it's smooth, 15:01 as smooth as you like depending on 15:02 how smooth you like your soup. 15:06 And they don't take nearly 15:07 as long as the cashews do, of course. 15:10 And I'll pour that into our soup. 15:15 And then we'll--we would continue blending the tomatoes 15:18 and pouring them into the soup. 15:21 Now I'm sure you've heard 15:22 a lot of good things about tomatoes. 15:24 Oh my, yes. Slightly. 15:25 They are just full on antioxidants. 15:30 In fact, one of the nature's most powerful antioxidants 15:33 are the ones that you find in tomatoes. 15:36 Tomatoes? Yeah, call lycopene. 15:37 So it's a good, a good thing to eat often. 15:41 Other foods have lycopene in them 15:43 like watermelon and strawberries, 15:45 but tomatoes are probably most well-known 15:47 for lycopene source. We can blend. 15:52 So maybe if I do it this way that will help. 15:54 This is quite a messy job, maybe a good job 15:58 for in a kitchen apron. 16:00 Good job to have a kitchen apron on. 16:03 And that is as smooth as you like. 16:10 We pour it into our soup. 16:15 Then how long would you cook it? 16:17 Well, you could eat it as soon as it's warm if you like. 16:20 Oh, just as soon as it's warm. 16:22 Yes. But if you let it cook for a little while 16:25 maybe 20--simmer it for about 20 minutes, 16:28 the flavors blend better. You know, how soup is. 16:30 Right. Longer you cook it the better. 16:33 So you just want to simmer it for about 20 minutes, 16:36 looks little like marble soup right now. 16:38 So you wanna stir up really well. 16:40 And it's just a very easy soup to make. 16:45 And sometimes we're tempted to open up a can 16:48 because we want the quick and easy, 16:50 but really this doesn't take that long 16:52 if you have the ingredients. 16:54 And like I said, you could eat it right away 16:55 or you let it simmer for a little while. 16:58 Now, let's--let's now to look at the finished product. 17:01 Oh, isn't that pretty? 17:03 It is. It's just a-- just a wonderful quick soup 17:06 to make and my children just absolutely love it. 17:09 I bet they do. Yes. 17:11 That was always a favorite of my children too. 17:12 Yes. Tomato soup. 17:14 Well, what we'll be preparing next? 17:17 Well, let's make another sandwich to go with the soup. 17:20 Okay, good. 17:21 We can make some Hummus Sandwich. 17:22 Hummus Sandwich. Okay. 17:24 Well, the ingredients for the Hummus Sandwich are: 17:41 The first ingredient for our sandwich bread 17:44 is garbanzo beans. 17:46 They're also called chickpeas-- 17:47 Yes, exactly. We'll need 3 cups of garbanzo beans. 17:51 And garbanzo beans are a legume and legumes 17:54 are valuable product of a healthy diet 17:56 because they are low in fat, they're high in fiber, 18:01 they don't have any cholesterol and they are full of minerals. 18:04 So it's really wonderful to add legumes to your diet 18:08 at least several times a week. 18:10 They're very good for us. 18:12 I even like them put in a salad once in a while. 18:14 Oh, yes. I like it that way too. 18:16 I think they're really tasty. 18:17 Now we will--we'll add some more ingredients 18:21 to that before we close it up. 18:23 You can use canned garbanzos 18:25 if you're in hurry and you don't have 18:26 time to cook garbanzos, 18:28 but the way that I like Hummus the best is to cook them 18:31 in my crock pot. Oh. 18:33 Cook the garbanzos in my crock pot first 18:34 because it makes them very soft and makes good, 18:37 very nice texture. To our garbanzos, 18:40 we're gonna add some minced garlic. 18:43 And garlic is also very, very good for us. 18:48 It's the most widely used herb in the world 18:51 and ancient record showed that garlic has been 18:53 used as a medicine since as early as 3000 BC. 18:57 Yes. Successful as a medicine according to the records. 19:00 We do know that garlic is antibacterial, 19:04 antifungal, antiviral, anti-inflammatory, 19:09 and it's also an antioxidant. 19:11 So you can't go wrong with garlic, really. 19:13 I love garlic. I do too. It's very good. 19:15 So the Italians have the right idea, huh? 19:17 Definitely. 19:18 And then we will add some lemon juice. 19:22 The recipe calls for 1/4 cup of lemon juice. 19:24 You can vary it one way or another depending on 19:27 how you like it, just do some experimenting 19:28 with the hummus to see 19:30 how much lemon juice that you like in it. 19:33 We'll add 1 teaspoon of onion powder 19:35 to that and 1 teaspoon of salt. 19:38 Now if you use canned garbanzos, 19:41 they usually have salt in them. 19:43 So you want to do some experimenting, right? 19:46 You won't know how much salt to add really 19:48 until you taste it? But if you cook your own, 19:50 1 teaspoon should make a good spread. 19:53 Okay. It's a good tip. 19:54 We'll, blend that up now. Okay. 19:57 I like to use a food processor 19:59 because it makes the job so quick and easy. 20:03 But if you don't have a food processor 20:05 and you just put your garbanzos in a bowl, 20:08 you can smash them with the fork 20:09 or one of the pastry cutters works well, 20:12 especially if you cook your own 20:14 really easy to do it that way. 20:15 Yes, yes. Okay. 20:17 So we'll do in a food processor now, 20:18 and you could see how quicker is. 20:23 Looks pretty good. 20:29 There we go. How quick that is? 20:32 Very simple. Yes. 20:33 When I make garbanzos at home I always as-- 20:37 for our main dish, I always try to save 20:40 some aside to make hummus out of-- 20:43 and it works really well because you can use 20:47 your leftover garbanzos to make hummus out of-- 20:49 and then put the hummus in the freezer 20:52 and then you can just pull it out of the freezer 20:54 anytime you need a quick sandwich spread. 20:56 It's good to thawed in the refrigerator overnight, 20:58 but if you're in real hurry 20:59 you can thawed in some hot water. 21:01 You just--you don't wanna leave it there for a long time, 21:03 you don't wanna cause spoilage, but you can thought 21:04 quickly if you use the fork and chop it-- 21:07 chop up the icy hummus. 21:09 We're gonna add some fresh parsley to this hummus. 21:13 If you don't have fresh parsley, 21:14 you can use dried parsley, 21:17 but I always like to use fresh when I can. 21:20 Fresh parsley is very high in iron 21:23 and I know it's important for us 21:24 to get a plenty of iron in our diet. 21:26 So we'll just-- we'll just pulse it 21:29 real quick to get the parsley mixed out with it. 21:37 That's it. All right, looks very good. 21:41 If you have a smaller food processor, 21:45 you would just do it in batches. 21:46 You know, cut it in half or if you do have a blender 21:50 you can make it in the blender, 21:52 but you have to stir it down off the sides. 21:54 Well, that's a tough one to get off. 21:56 You have to stir it off the sides sometimes 21:59 because it's quite a thick mixture. 22:03 But it is an option if you don't want to chop them 22:06 or mash them by hand, then we'll take the hummus 22:11 and spread it on our whole-grain bread. 22:13 Remember we want to use whole-grain 22:14 to get all the nutrients that we can from the wheat. 22:19 When the grain goes through the refining process 22:22 we lose so many good nutrients and fiber 22:24 and essential fatty acids. 22:27 So it's always best to use whole-grain. 22:29 Read the ingredients on the labels 22:31 or even better yet make it yourself. 22:33 Yes, nothing like homemade bread, huh? 22:35 That's pretty. Oh, that looks really good. 22:36 Yes. And it smells so good. 22:39 Now there are so many things 22:40 that you can use on top of Hummus Sandwich. 22:42 Our favorite is cucumber, 22:45 but you can also use lettuce and tomato, 22:49 you know, just whatever you'd like. 22:50 Sometimes we'll drizzle some salad dressing on top of this. 22:54 Just an extra flavor. Right, right. 22:57 Add more parsley to it if you'd like, 22:59 shredded carrot is really good, 23:01 red bell pepper is really good, so-- 23:04 So there is just endless possibilities. 23:05 There really is. 23:07 You could add just whatever you like to it. 23:09 And hummus is not only good on a sandwich, 23:13 but it's also good as a vegetable dip. 23:15 Add just--add just a little bit more lemon juice to it 23:19 and you can use it-- I do that myself. 23:21 Do you? I like them on little crackers, yes. 23:23 Oh, on crackers, yes. We like it that way too. 23:26 Well, let's look at our finished product. 23:27 All right. Oh, and I think it looks so lovely. 23:32 It is. It's a very attractive dish. 23:34 That's right. It also is good if you chill the hummus before. 23:39 It has-- it has a little better flavor 23:40 if you have time to chill it before you serve it. 23:46 Well, I don't know who wouldn't want to try this. 23:48 It just looks so lovely. And our cameraman said 23:50 he doesn't like garbanzos too much. 23:52 So this is a really good way to get-- 23:54 This is one way we're gonna have to make him try. 23:55 Yeah, because the hummus does give it an extra zinc, 23:58 makes the garbanzos tastes really good. 24:01 Well, Jennifer, I've really enjoyed 24:02 cooking with you today. But, you know what? 24:04 We're about to run out of time. 24:06 We're gonna take a short break now 24:08 and give you information on how you can get these recipes. 24:14 We hope you've enjoyed cooking with Jennifer White. 24:17 Now let's take a moment to review our simple 24:19 soup and sandwich recipes. 24:21 For the Potato Corn Chowder, you will need: 25:01 For the Veggie Delight Sandwich, you will need: 25:43 For the Good-For-You Tomato Soup, you will need: 26:16 For the Hummus Sandwich, you will need: 26:39 If you would like more information on 26:40 how you can contact Jennifer 26:42 or if you would like to receive today's recipes, 26:44 please write to 3ABN, PO Box 220, West Frankfort, 26:49 Illinois 62896 or call us at 1-800-752-3226. 26:56 Now let's get back to the program 26:58 and take a look at our finished recipes with Jennifer. 27:05 Welcome back. 27:06 Would you just look at all the beautiful recipes 27:10 that we prepared for you today? 27:12 They look so wholesome and good. 27:14 Jennifer, could you tell us about them? 27:16 Sure. First, we made Potato Corn Chowder, 27:19 just perfect for a chilly winter day. Yes. 27:22 And then we made Veggie Delight Sandwich 27:25 and put it in a pocket bread. 27:27 So it's a fun way to get more veggies into your diet. 27:30 Children particularly kind of like that, don't they. 27:31 Yes, you just have to try that one, it's so good. 27:34 Then we made Good-For-You Tomato Soup 27:35 which is quick and easy, 27:37 almost as quick as opening the can. 27:38 It really was. Yes. 27:40 So we'll have to start making more homemade tomato soup. 27:43 And then we made da Hummus Sandwich, 27:46 which is a wonderful way to incorporate 27:48 more legumes into our diet. 27:50 We want to do that because they're so good for us. 27:54 And as you mentioned that it could also be used 27:55 as an appetizer on the little crackers. 27:57 Absolutely. It's really good that way. 27:59 Well, our time is about up. 28:00 I want you to remember, you're not in this alone. 28:03 Join us again and let's cook together. |
Revised 2014-12-17