Are you looking
for creative ways
00:00:01.40\00:00:02.77
to get more
veggies into your diet
00:00:02.80\00:00:04.84
or are you trying to cut
down on your calorie intake.
00:00:04.87\00:00:07.66
Today, we are going to
show you some delicious ways
00:00:07.69\00:00:10.31
to make your salads
into your main dish.
00:00:10.34\00:00:12.82
Welcome to
"Let's Cook Together."
00:00:45.31\00:00:47.42
I am Barbara Nolen.
00:00:47.45\00:00:48.82
And our guest cook
today is Jennifer White
00:00:48.85\00:00:51.51
from Hardyville, Kentucky.
00:00:51.54\00:00:53.25
She teaches nutrition
classes, has written a cook book
00:00:53.28\00:00:56.41
and has some wonderful
recipes to share with us today
00:00:56.44\00:00:59.57
for delicious main dish salads.
00:00:59.60\00:01:02.56
Welcome to 3ABN, Jennifer.
What will we be cooking today?
00:01:02.59\00:01:06.07
We're gonna make some
salads that are hearty enough
00:01:06.10\00:01:08.84
to serve as a
main dish. Wonderful.
00:01:08.87\00:01:11.26
And the one that
we're gonna make today
00:01:11.29\00:01:12.66
is my favorite recipe of all.
00:01:12.69\00:01:14.85
Its called Fiesta Black Beans.
00:01:14.88\00:01:16.44
That has to be
good. The ingredients are
00:01:16.47\00:01:19.06
The reason why this recipe
is my favorite recipe of all
00:01:51.68\00:01:54.90
is because it's colorful.
00:01:54.93\00:01:57.68
Everybody seems to like it,
00:01:57.71\00:01:59.08
but most of all it is
super fast to prepare.
00:01:59.11\00:02:01.91
Oh, wonderful. We all
like that type of recipe.
00:02:01.94\00:02:04.12
If you have the rice on
hand, in your refrigerator,
00:02:04.15\00:02:06.73
which I usually
try to have some rice
00:02:06.76\00:02:08.73
on hand in the refrigerator
00:02:08.76\00:02:10.13
because it always
compliments meals really well.
00:02:10.16\00:02:12.63
Then you could prepare
this meal in just minutes.
00:02:12.66\00:02:15.42
So I'm gonna show
you how to make it.
00:02:15.45\00:02:16.82
First, let me show you a
good way to prepare brown rice
00:02:16.85\00:02:21.36
and we do want
to use brown rice,
00:02:21.39\00:02:23.83
there is a difference between
brown rice and white rice.
00:02:23.86\00:02:27.50
And it's more than
just the color, of course.
00:02:27.53\00:02:29.80
The process that the
brown rice has to go through,
00:02:29.83\00:02:33.30
the milling process
and the polishing removes
00:02:33.33\00:02:36.05
most of the B1, the
B3-- Vitamin B1, vitamin B3,
00:02:36.08\00:02:40.23
the vitamin B6, 60% of the iron,
00:02:40.26\00:02:43.71
all of the fiber and all
of the essential fatty acids.
00:02:43.74\00:02:47.44
So it makes this wonder
00:02:47.47\00:02:48.84
why we would want
to eat the white rice.
00:02:48.87\00:02:50.24
We really want to try
to eat the brown rice.
00:02:50.92\00:02:52.72
So they have taken
away all the good things
00:02:52.75\00:02:54.30
and left you with
the starch, right?
00:02:54.33\00:02:55.70
Yes, exactly. Okay.
00:02:55.73\00:02:57.18
So if you have a
choice, choose brown rice.
00:02:57.21\00:02:59.80
It gives you a lot more
than what the white rice does.
00:02:59.83\00:03:03.54
So this is a way that I think
00:03:03.57\00:03:05.01
is really good to
prepare brown rice.
00:03:05.04\00:03:08.36
It makes it have a better flavor
00:03:08.39\00:03:10.76
and it also is much more
easily digested by the body,
00:03:10.79\00:03:14.70
when you prepare
it this way. Okay.
00:03:14.73\00:03:16.66
You take one cup of brown rice
00:03:16.69\00:03:19.02
and you spread it
on a baking sheet.
00:03:19.05\00:03:22.53
And if you want to double
the recipe, that's fine too.
00:03:22.56\00:03:25.70
Spread it on the baking sheet.
00:03:25.73\00:03:27.10
Spread it out, so
it's in even layer
00:03:27.13\00:03:29.42
and then put it in your oven
00:03:29.45\00:03:31.48
at 200 degrees
for about an hour.
00:03:31.51\00:03:35.44
And it will come out
nicely brown, just golden brown.
00:03:35.47\00:03:40.30
And then once
it's browned like that,
00:03:40.33\00:03:42.88
you cook it like you
normally would cook rice.
00:03:42.91\00:03:45.21
In this case, where we have
one cup of oven cooked rice,
00:03:45.24\00:03:51.23
we'll put it in 1
3/4 cup of boiling water,
00:03:51.26\00:03:55.80
put the lid on
and don't touch it.
00:03:55.83\00:03:58.27
You know that.
00:03:58.30\00:03:59.67
It will make sticky
rice, if you try to stir it.
00:03:59.70\00:04:02.15
We'll bring it to boil again
and then turn it down to simmer.
00:04:02.18\00:04:06.57
And pretty soon
you'll have nice fluffy rice
00:04:06.60\00:04:09.85
and you'll really be surprised
00:04:09.88\00:04:11.95
at how nice it
turns out, won't you?
00:04:11.98\00:04:14.12
If you brown in the oven first.
00:04:14.15\00:04:16.68
So once we have our rice cooked,
00:04:16.71\00:04:21.45
we'll use two cups of the
rice in our fiesta black beans,
00:04:21.48\00:04:25.21
two cups of the brown rice
00:04:25.24\00:04:28.64
and to that
we'll add black beans.
00:04:28.67\00:04:32.28
I use 1 1/2 cups which
is a can of black beans,
00:04:32.31\00:04:35.63
so it makes it easy,
if you don't have time
00:04:35.66\00:04:37.91
to cook your own.
00:04:37.94\00:04:39.31
You know, so you really need
to make the salad in a hurry,
00:04:39.34\00:04:41.41
but if you do
want to cook your own.
00:04:41.44\00:04:42.99
They are
wonderful in a crock pot.
00:04:43.02\00:04:44.68
It looks like you've
rinsed and drained them. Yes.
00:04:44.71\00:04:46.78
We put them in a colander,
00:04:46.81\00:04:48.35
drained all of
the juice off of them
00:04:48.38\00:04:50.86
and rinsed them a little.
00:04:50.89\00:04:52.31
So we put that in with the rice.
00:04:52.34\00:04:54.09
All right, you stir that.
00:04:54.12\00:04:56.95
Black beans are so good for us.
00:04:56.98\00:04:58.37
They are a good
source of potassium
00:04:58.40\00:05:01.23
and magnesium and
zinc and of course,
00:05:01.26\00:05:03.65
we know that all
legumes are high in fiber,
00:05:03.68\00:05:06.34
low in fat and a good
source of vitamins and minerals.
00:05:06.37\00:05:12.01
To the black beans and the rice,
00:05:12.04\00:05:14.02
we'll add 1
teaspoon of onion powder,
00:05:14.05\00:05:19.12
a half a
teaspoon of garlic powder,
00:05:19.15\00:05:22.08
you could add some
fresh garlic, if you like,
00:05:22.11\00:05:24.36
but that really
make it a spicy salad.
00:05:24.39\00:05:27.01
And a quarter
teaspoon of oregano
00:05:27.04\00:05:31.69
and a quarter
teaspoon of paprika,
00:05:31.72\00:05:34.88
we'll mix that together and
maybe I can mix that for you
00:05:34.91\00:05:38.85
and you can add
our corn. All right.
00:05:38.88\00:05:42.00
We'll use 1½ cups of
corn that we've drained.
00:05:42.03\00:05:45.27
It's best to use
canned corn in this recipe.
00:05:45.30\00:05:48.66
It tastes better. So you
can go ahead and add that.
00:05:48.69\00:05:53.76
And we've diced
3 green peppers--
00:05:53.79\00:05:58.79
I am sorry, 3 green onions.
00:05:58.82\00:06:01.12
I have you all
confused, 3 green onions.
00:06:01.15\00:06:06.09
We'll mix that into it.
00:06:06.12\00:06:07.49
You will see how
it's very colorful salad.
00:06:07.52\00:06:11.09
Now we can add the
green pepper ½ of a cup.
00:06:11.12\00:06:14.73
You can use red
or green bell pepper.
00:06:14.76\00:06:17.34
We want to make
sure we use bell pepper,
00:06:17.37\00:06:20.35
not so rough on the digestive
system, as the hot peppers are.
00:06:20.38\00:06:24.33
And two medium diced
tomatoes, fresh tomatoes.
00:06:24.36\00:06:31.38
Look how colorful this is
00:06:31.41\00:06:33.26
and you can see we are
making this right here.
00:06:33.29\00:06:37.23
How quick it is, if you have
the brown rice already made.
00:06:37.26\00:06:41.38
We'll just add our
lemon juice to that.
00:06:41.41\00:06:44.23
It's our instant
dressing on our salad
00:06:44.26\00:06:46.75
along with the seasonings,
the herbs, the healthful herbs.
00:06:46.78\00:06:50.40
And now we have
our main dish salad.
00:06:50.43\00:06:53.57
Now I can't think of
a quicker meal to make.
00:06:53.60\00:06:58.17
You have your
beans and your rice
00:06:58.20\00:06:59.59
and your vegetables all together
00:06:59.62\00:07:00.99
and they
compliment each other so well.
00:07:01.02\00:07:02.68
They taste really good together.
00:07:02.71\00:07:05.53
You want to serve
that on our plate?
00:07:05.56\00:07:07.06
Yes, I would love to.
00:07:07.09\00:07:09.42
You could serve this
with avocado on the side. Yes.
00:07:09.45\00:07:13.72
Or a sandwich
like a hummus sandwich
00:07:13.75\00:07:17.56
or you could serve it with
some olives or just some bread.
00:07:17.59\00:07:23.60
It looks like a beautiful
main dish salad. Very lovely.
00:07:23.63\00:07:29.05
We also like it
with a little bit
00:07:29.08\00:07:31.03
of tofu sour cream on the top.
00:07:31.06\00:07:34.12
Oh, that would just kind
of set it off, wouldn't it?
00:07:34.15\00:07:36.47
Would you like me to show
you how to make that recipe?
00:07:36.50\00:07:38.36
I would love for you too.
00:07:38.39\00:07:39.76
All right. We can see
what the ingredients are here.
00:07:39.79\00:07:43.88
All right, the ingredients
for the Tofu Sour Cream are.
00:07:43.91\00:07:47.82
You know, when
you use sour cream,
00:08:02.40\00:08:05.09
you're adding a lot
of fat to your diet.
00:08:05.12\00:08:08.37
So I thought we'd make
another kind of sour cream
00:08:08.40\00:08:11.45
that doesn't add so
much fat to the diet.
00:08:11.48\00:08:14.44
And we're gonna
make it out of tofu.
00:08:14.47\00:08:16.57
The kind of tofu that we
want to use is silken tofu.
00:08:16.60\00:08:20.08
So I brought the two
different kinds of tofu
00:08:20.11\00:08:21.68
that you can get
in the store here.
00:08:21.71\00:08:23.61
So that maybe you could
see what the difference was
00:08:23.64\00:08:26.97
and you would
know which one to get.
00:08:27.00\00:08:29.25
This kind that is in the box
00:08:29.28\00:08:31.92
that you can't see the
tofu is the silken tofu
00:08:31.95\00:08:36.32
and that's the kind that we need
00:08:36.35\00:08:38.23
to use in this
recipe, the silken tofu.
00:08:38.26\00:08:40.72
The other kind
that's water packed
00:08:40.75\00:08:42.77
and it has an opaque covering
00:08:42.80\00:08:45.29
or you can barely
see the tofu through it,
00:08:45.32\00:08:48.07
is not silken tofu and you
would use it more for a stir fry
00:08:48.10\00:08:53.53
or burgers or something
that you need a firm tofu with.
00:08:53.56\00:08:59.25
But if you're wanting
to make any type of a sauce
00:08:59.28\00:09:01.76
or anything creamy,
00:09:01.79\00:09:03.58
and if you're gonna
use it in the blender,
00:09:03.61\00:09:05.46
then you want to
use this silken tofu.
00:09:05.49\00:09:07.73
It works best.
00:09:07.76\00:09:09.95
One thing I really
like about silken tofu
00:09:09.98\00:09:12.32
is that it has
a long shelf life.
00:09:12.35\00:09:14.74
You don't have to
keep it in the refrigerator
00:09:14.77\00:09:16.91
and so you can buy
a bunch ahead a time
00:09:16.94\00:09:19.29
and have them on
hand when you need them.
00:09:19.32\00:09:20.88
When you want to make
the fiesta black beans
00:09:20.91\00:09:22.46
with tofu sour cream. Great.
00:09:22.49\00:09:24.70
So we'll start with the
package of the silken tofu,
00:09:24.73\00:09:27.22
you want to put that in. Yes.
00:09:27.25\00:09:29.98
And then to that we will add
00:09:30.01\00:09:34.03
one  1/4 cup of water.
00:09:34.06\00:09:40.05
Quarter cup of water in there.
00:09:40.08\00:09:41.83
One teaspoon of salt,
00:09:41.86\00:09:45.51
one  1/4
teaspoon of onion powder,
00:09:45.54\00:09:50.21
a  1/4 teaspoon
of garlic powder,
00:09:50.24\00:09:52.39
I'm sorry, 1/8th
teaspoon of a garlic powder
00:09:52.42\00:09:55.53
and 1/8th of a
cup of lemon juice
00:09:55.56\00:09:58.61
and if you want to add a little
zinc to your tofu sour cream,
00:09:58.64\00:10:01.53
make a little more sour,
00:10:01.56\00:10:02.93
you can add up to a 
1/4 cup of lemon juice
00:10:02.96\00:10:05.74
and it tastes good.
00:10:05.77\00:10:07.14
Tastes really good. Yes.
00:10:07.17\00:10:08.54
And then we want to blend it.
Let's see, turn it on, blend it.
00:10:08.57\00:10:12.27
Turn it on high speed
and get it done quick. Okay.
00:10:17.53\00:10:19.76
Okay, that's all there is to it.
00:10:24.85\00:10:26.89
So if you have the
silken tofu on hand,
00:10:26.92\00:10:29.72
you can make tofu sour cream.
00:10:29.75\00:10:31.46
Oh, it's really
fast and simple. Yes.
00:10:31.49\00:10:33.73
And we can
garnish our salad with it.
00:10:33.76\00:10:40.39
A beautiful salad with
the lovely fresh tomatoes,
00:10:40.42\00:10:43.54
this is a really good salad
to make in the summer time,
00:10:43.57\00:10:46.64
when the tomatoes are in season.
00:10:46.67\00:10:48.06
You know, that tomatoes are
high in vitamin C and vitamin A.
00:10:48.09\00:10:53.33
They are really
just good for you.
00:10:53.36\00:10:54.81
And you know tomatoes even have
a little bit of calcium in them.
00:10:54.84\00:10:57.95
I'm just always interested
to find different foods
00:10:57.98\00:11:00.49
that add to our calcium intake.
00:11:00.52\00:11:03.46
So that's our garnished
salad. It looks delicious.
00:11:03.49\00:11:06.31
I think we have some
tofu sour cream. Yes, we do.
00:11:06.34\00:11:08.59
Finish that you can serve
it in a bowl with some chips
00:11:08.62\00:11:12.75
or to go with your
salad and so forth.
00:11:12.78\00:11:16.59
That looks delicious.
00:11:16.62\00:11:18.78
Maybe we should make
another main dish salad.
00:11:18.81\00:11:20.83
Yes, what's next?
00:11:20.86\00:11:22.23
Okay, let's make a Greek Salad.
00:11:22.26\00:11:23.79
Oh, sounds great.
00:11:23.82\00:11:25.19
The ingredients for
the Greek Salad are.
00:11:25.22\00:11:27.17
For the dressing you will need.
00:11:53.06\00:11:54.45
Let's cook. Okay.
00:12:09.14\00:12:10.60
This recipe starts off
with 1 ½ cups of garbanzos.
00:12:10.63\00:12:14.57
If you are really in a hurry
you can use canned garbanzos
00:12:14.60\00:12:16.90
or you can cook them yourself.
00:12:16.93\00:12:19.19
And to that, we will add 1
cup of canned artichoke hearts.
00:12:19.22\00:12:24.21
We've cut them into quarters
to make them easy to eat.
00:12:24.24\00:12:27.54
We just love to
put beans into salad
00:12:27.57\00:12:29.94
because they are so good for us,
00:12:29.97\00:12:31.84
high in fiber
and high in protein
00:12:31.87\00:12:33.86
and minerals and vitamins.
00:12:33.89\00:12:36.88
We will add to
that some cucumber.
00:12:36.91\00:12:41.08
I have taken this cucumber
and I have cut it lengthwise,
00:12:41.11\00:12:43.94
twice and then into slices,
so that they are bite size.
00:12:43.97\00:12:49.71
Add that one small cucumber
and half a cup of diced olives.
00:12:49.74\00:12:55.19
Sometimes I like to
cut the olives lengthwise
00:12:55.22\00:12:58.17
and I think that is
pretty for a Greek Salad.
00:12:58.20\00:13:01.77
Then we need to use
some firm tofu in this.
00:13:01.80\00:13:06.16
This is different
than the silken tofu.
00:13:06.19\00:13:07.70
The silken tofu,
like I said is the kind
00:13:07.73\00:13:09.45
that you would use,
if you were blending it,
00:13:09.48\00:13:11.69
but we want some--
This is the water packed.
00:13:11.72\00:13:13.49
This is the water packed.
00:13:13.52\00:13:16.25
It's the kind that you can
see the tofu through the top.
00:13:16.28\00:13:22.59
Now I'll take the tofu
and it comes in a pound.
00:13:22.62\00:13:27.60
So I cut off a 
1/4 pound and I take it
00:13:27.63\00:13:30.90
and I put it in a
towel and wrap it up
00:13:30.93\00:13:36.22
and squeeze the extra water
out and that will give it--
00:13:36.25\00:13:39.29
The towel will absorb it. Right.
00:13:39.32\00:13:41.64
That will give it the nice--
00:13:41.67\00:13:43.04
of course, you
use a clean towel.
00:13:43.07\00:13:45.29
And that will give it the nice,
00:13:45.32\00:13:46.92
chewy texture
instead of just being mush.
00:13:46.95\00:13:50.96
So we squeeze all
the water out of that
00:13:50.99\00:13:53.19
that we can and then
I'll put it in this bowl and--
00:13:53.22\00:13:57.69
would you like to mash that up?
00:13:57.72\00:14:00.15
You can use a
pastry cutter or a fork.
00:14:00.18\00:14:03.71
You can use your
hands if you want to.
00:14:03.74\00:14:05.67
How fine do you want it mashed?
00:14:05.70\00:14:07.49
That looks pretty good, after
you get the big lump mashed up.
00:14:07.52\00:14:13.34
Okay, we will add one tablespoon
of lemon juice to that tofu
00:14:13.37\00:14:18.72
and this will give it a
nice flavor and some salt.
00:14:18.75\00:14:25.12
You could add some
nutritional yeast to it,
00:14:25.15\00:14:26.64
if you'd like, if you have it.
00:14:26.67\00:14:28.04
Gonna have a
cheesy taste. Right.
00:14:28.07\00:14:30.51
But this is more in
line with the Greek salad.
00:14:30.54\00:14:34.64
Okay, now let's
first-- we'll add that.
00:14:34.67\00:14:38.53
Now that we've
seasoned the tofu nicely,
00:14:38.56\00:14:42.32
we will add
that to our garbanzos
00:14:42.35\00:14:45.42
and our vegetables
and stir that together
00:14:45.45\00:14:50.76
and then we can start assembling
our salad on the plate.
00:14:50.79\00:14:55.63
That looks really
good, wonderful. Okay.
00:14:55.66\00:14:59.55
We can just set that aside
00:14:59.58\00:15:01.95
and we'll take some
romaine lettuce leaves
00:15:01.98\00:15:06.22
and I use about 7 or 8
romaine lettuce leaves.
00:15:06.25\00:15:09.87
We've broken
them up ahead a time
00:15:09.90\00:15:12.41
and just put them on our plate.
00:15:12.44\00:15:14.77
Would you like to
distribute-- I mean, the--
00:15:14.80\00:15:18.55
you know, those red things?
00:15:18.58\00:15:20.23
Tomatoes. Tomatoes.
00:15:20.26\00:15:21.63
Wonderful tomatoes
full of vitamin C, fresh.
00:15:21.66\00:15:26.46
This will be a beautiful salad.
00:15:26.49\00:15:32.93
And then we will
make some dressing.
00:15:32.96\00:15:36.25
While you're doing
that I'll start the dressing
00:15:36.28\00:15:39.00
to go on top of that salad.
00:15:39.03\00:15:42.26
We'll start with a  1/4 cup--
00:15:42.29\00:15:46.33
I am sorry, 3
tablespoons of lemon juice
00:15:46.36\00:15:50.59
and to that we will add
2 tablespoons of olive oil,
00:15:50.62\00:15:57.65
a  1/4 teaspoon of basil,
00:15:57.68\00:16:01.94
a  1/4 teaspoon of oregano,
00:16:01.97\00:16:06.51
a  1/4 teaspoon of salt
00:16:06.54\00:16:09.73
and 2 garlic cloves that
I've minced, fresh garlic,
00:16:09.76\00:16:15.55
that will make
this a true Greek salad
00:16:15.58\00:16:19.73
with these olives
and a fresh garlic
00:16:19.76\00:16:21.36
and just mix it up
with a fork, just like that.
00:16:21.39\00:16:24.38
And then you can--
00:16:24.41\00:16:25.78
wow, you have got
that salad looking nice.
00:16:25.81\00:16:29.16
We'll drizzle this
dressing all over our salad
00:16:29.19\00:16:35.68
and then we can put
our artichoke hearts
00:16:35.71\00:16:40.19
and our garbanzo
beans on top of that.
00:16:40.22\00:16:45.50
And doesn't this look hearty?
00:16:45.53\00:16:47.08
Oh, it looks very delicious.
00:16:47.11\00:16:51.42
And we may-- whoa.
00:16:51.45\00:16:53.10
We may need a wait--
00:16:53.13\00:16:54.50
you may want to
use a larger plate or--
00:16:54.53\00:16:56.88
Yeah, larger plate
would have worked better.
00:16:56.91\00:16:58.28
Two plates. But
they can get the idea.
00:16:58.31\00:16:59.91
Right, two plates work nicely
00:16:59.94\00:17:02.51
'cause it really
will serve two people.
00:17:02.54\00:17:06.44
And then we can top that off
with whatever you would like.
00:17:06.47\00:17:13.27
I like croutons,
I like red onions
00:17:13.30\00:17:20.18
and you've got
yourself quite a hearty salad.
00:17:20.21\00:17:27.04
How's that? Very nice.
00:17:27.07\00:17:28.44
What do you think?
Good enough to eat.
00:17:28.47\00:17:31.46
It looks good enough
to eat. It's very filling.
00:17:31.49\00:17:33.83
The thing that helps it to
be, the ingredient that helps it
00:17:33.86\00:17:36.48
to be filling are the artichoke
hearts and the garbanzos.
00:17:36.51\00:17:40.00
You know that fiber that helps
00:17:40.03\00:17:41.82
make it stick with
you through the day.
00:17:41.85\00:17:43.35
Two things I really love. I
know I would like this salad.
00:17:43.38\00:17:46.57
Now did you know that you
could eat salad for breakfast?
00:17:46.60\00:17:50.52
I could.
00:17:50.55\00:17:52.79
Well, we won't make a
lettuce salad for breakfast.
00:17:52.82\00:17:55.38
I have another special salad
that we could eat for breakfast.
00:17:55.41\00:17:58.54
Oh, wonderful.
What is it, let's see?
00:17:58.57\00:18:02.82
An Apple Walnut
Salad. You will need.
00:18:02.85\00:18:05.01
For the dressing you'll need.
00:18:15.20\00:18:16.57
Let's make our
Apple Walnut Salad.
00:18:30.89\00:18:33.40
Let's start with
the dressing first.
00:18:33.43\00:18:34.80
Okay. All right.
00:18:34.83\00:18:36.20
We start with
the blanched almonds
00:18:36.23\00:18:38.56
and almonds are
just so good for us.
00:18:38.59\00:18:40.46
All nuts have very
beneficial fat in them.
00:18:40.49\00:18:43.57
Almonds
especially are good for us.
00:18:43.60\00:18:46.18
A  1/4 cup serving has 40%
of the daily need for vitamin E,
00:18:46.21\00:18:53.69
24% of the daily
need for magnesium
00:18:53.72\00:18:57.45
and 20% of the
daily need for vitamin B2.
00:18:57.48\00:19:01.23
I had read that they
are the most nutritious.
00:19:01.26\00:19:03.32
Now how do you blanch them?
00:19:03.35\00:19:05.16
Well, I take a
pan, put water in it,
00:19:05.19\00:19:08.92
bring the water to a boil,
put the almonds in the water
00:19:08.95\00:19:13.23
and bring it to a boil again
00:19:13.26\00:19:14.97
and let it boil
just for a few seconds,
00:19:15.00\00:19:17.62
maybe 10 or 15
seconds and then pour it out
00:19:17.65\00:19:21.29
into a colander
is the easiest way,
00:19:21.32\00:19:23.18
so you catch the almonds,
00:19:23.21\00:19:24.62
rinse that a
little bit with cold water
00:19:24.65\00:19:26.02
so they are easy to
handle and then the skin
00:19:26.05\00:19:28.59
just slip right off the almonds.
00:19:28.62\00:19:30.94
Quick and easy way to do
it. So that simple, isn't it.
00:19:30.97\00:19:33.33
They are just-- they
are very nutritious nuts
00:19:33.36\00:19:35.07
so that's why I
enjoy using it in this.
00:19:35.10\00:19:38.71
So blanching is just
taking the little peeling off.
00:19:38.74\00:19:42.06
Exactly.
00:19:42.09\00:19:43.46
And we know that often
we want to get more calcium
00:19:43.49\00:19:47.62
in our diet
especially at breakfast
00:19:47.65\00:19:49.59
and lot of people
want it, eat more calcium
00:19:49.62\00:19:52.15
and almonds even
have calcium in them,
00:19:52.18\00:19:54.16
about 20 almonds
00:19:54.19\00:19:55.56
have the same amount of
calcium as in  1/4 cup milk.
00:19:55.59\00:19:59.05
That's good information to know.
00:19:59.08\00:20:00.45
Good way to get the
calcium in the diet,
00:20:00.48\00:20:02.43
they're also of
course because they are nut,
00:20:02.46\00:20:04.06
they are high in fiber.
00:20:04.09\00:20:05.46
So we have a high fiber
breakfast full of calcium
00:20:05.49\00:20:07.96
and full of
vitamins and minerals.
00:20:07.99\00:20:10.25
So we start with
the blanched almonds
00:20:10.28\00:20:11.85
and then we're
gonna add orange juice,
00:20:11.88\00:20:13.85
it's a nice natural way
to sweeten this dressing.
00:20:13.88\00:20:17.30
I used  3/4 cup of orange juice
00:20:19.96\00:20:23.09
then to give it a
little sweeter flavor
00:20:23.12\00:20:25.65
you can either add honey
00:20:25.68\00:20:27.05
or some more
concentrated orange juice.
00:20:27.08\00:20:29.20
You could also use
another concentrated juice
00:20:29.23\00:20:31.32
like pineapple
juice, anything that
00:20:31.35\00:20:33.80
you'll like to give it
a little sweeter flavor.
00:20:33.83\00:20:36.00
And then  1/4 teaspoon of salt
00:20:37.03\00:20:42.88
and a half of a
teaspoon of vanilla
00:20:42.91\00:20:46.21
and now we'll blend that--
00:20:46.24\00:20:47.80
Oops.
00:20:47.83\00:20:49.20
We want to blend it
until it's nice and smooth,
00:20:49.23\00:20:53.04
so you've a really
creamy dressing for your salad.
00:20:53.07\00:20:55.84
And almonds take
quite a while to blend,
00:20:55.87\00:20:58.59
so it may not
blend it all the way here
00:20:58.62\00:20:59.99
but just so
that you know at home
00:21:00.02\00:21:01.72
that you want it
real creamy dressing
00:21:01.75\00:21:03.76
just like any other
salad dressing would be creamy.
00:21:03.79\00:21:06.85
We'll turn it on real high speed
00:21:06.88\00:21:08.36
see if we can get
this done quickly.
00:21:08.39\00:21:10.13
Now we have a
nice creamy dressing
00:21:23.37\00:21:25.01
to go on top of our salad,
so we're missing our salad.
00:21:25.04\00:21:28.40
Need to make our salad here.
00:21:28.43\00:21:29.99
We're gonna use 4
cups of diced apples.
00:21:30.02\00:21:33.94
You can use any kind
of apple that you like,
00:21:33.97\00:21:36.09
whatever your favorite apple is.
00:21:36.12\00:21:37.80
4 cups of diced apples, a
1/3rd of the cup of walnuts.
00:21:40.54\00:21:47.16
Now, this is
called apple walnut salad,
00:21:47.19\00:21:50.59
so we're using
walnuts but of course
00:21:50.62\00:21:52.00
any nut would taste good,
00:21:52.03\00:21:53.40
I think pecans would taste
really good in this as well.
00:21:53.43\00:21:57.78
And you could even use almonds.
00:21:57.81\00:21:59.46
Some raisins.
00:22:00.53\00:22:03.35
They are stuck.
00:22:03.38\00:22:05.19
Raisins for our
salad. Sticky little things.
00:22:05.22\00:22:08.12
And then we want to put in
00:22:08.15\00:22:10.70
just a little bit of
granola,  1/4 cup of granola.
00:22:10.73\00:22:14.58
You can find the
recipe for granola
00:22:14.61\00:22:16.61
in my cookbook in "Good Health."
00:22:16.64\00:22:18.80
But if you don't have
granola you could also
00:22:19.93\00:22:22.61
get one of the
crunchy cereals from the store
00:22:22.64\00:22:26.04
and you use that, that's fine.
00:22:26.07\00:22:28.15
But granola is
not too hard to make
00:22:28.18\00:22:29.67
and it's a nice
addition to the salad.
00:22:29.70\00:22:32.65
We'll mix that up really well
00:22:32.68\00:22:34.67
and then we'll pour the
dressing over top of that.
00:22:34.70\00:22:38.37
I think we have our
finished dressing over there.
00:22:39.44\00:22:42.95
Yes, we do.
00:22:42.98\00:22:44.35
And we'll pour
that over top of it.
00:22:44.38\00:22:45.75
And you could just use--
00:22:45.78\00:22:47.15
You want the
whole thing poured in?
00:22:47.18\00:22:48.55
Sure, just the whole
thing poured over top
00:22:48.58\00:22:53.13
because sometimes the most--
00:22:53.16\00:22:55.49
The best part of
this salad is sometimes is
00:22:57.10\00:22:58.47
the dressing and this is
a really delicious creamy--
00:22:58.50\00:23:01.01
it's a real treat.
00:23:01.04\00:23:02.41
It smells very good.
00:23:02.44\00:23:04.37
It's a good way to get people
00:23:04.40\00:23:06.89
like little kids or busy dad's
00:23:06.92\00:23:09.61
to eat breakfast when
they don't want to have
00:23:09.64\00:23:11.59
or don't want to
take the time to sit down
00:23:11.62\00:23:13.23
and eat breakfast because it's
00:23:13.26\00:23:14.74
really, really tasteful
and it's hard to resist.
00:23:14.77\00:23:19.79
Yeah, it looks sort
of almost like a dessert.
00:23:19.82\00:23:22.56
So let's put a little
bit in our serving bowl.
00:23:22.59\00:23:24.64
All right.
00:23:24.67\00:23:26.04
And you can dress
it with a piece of mint
00:23:26.07\00:23:30.19
and few more nuts
if you would like.
00:23:30.22\00:23:33.29
Few little bit more granola
00:23:34.54\00:23:36.13
if you would like
and that looks wonderful.
00:23:36.16\00:23:39.51
You have a salad for breakfast.
00:23:39.54\00:23:42.67
Oh, wonderful.
00:23:42.70\00:23:44.07
That's quick and easy to
make, wouldn't you think?
00:23:44.10\00:23:45.47
Yes.
00:23:45.50\00:23:46.87
If you have the
almonds blanched ahead of time,
00:23:46.90\00:23:49.35
it can be really
quick dish to make.
00:23:49.38\00:23:52.34
If you don't want to take
the time to blanch the almonds,
00:23:52.37\00:23:54.99
you can buy blanched almonds
00:23:55.02\00:23:56.61
in the store
already done for you.
00:23:56.64\00:23:59.01
It's really not much
trouble to do, there is it?
00:23:59.04\00:24:00.54
No, it's not too hard.
00:24:00.57\00:24:01.94
So-- That looks so delicious.
00:24:01.97\00:24:03.87
Ah, it just smells good too.
I can smell the orange juice.
00:24:03.90\00:24:06.88
The dressing kind of smells
like a custard or something.
00:24:06.91\00:24:09.53
It's a nice creamy, creamy dish.
00:24:09.56\00:24:12.44
Well, it's time for
us to take a short break
00:24:12.47\00:24:14.33
that we'll be
right back with you
00:24:14.36\00:24:16.10
in just a minute so stay tuned.
00:24:16.13\00:24:17.82
We hope you've enjoyed
cooking with Jennifer White.
00:24:20.93\00:24:23.56
Now let's take a
moment to review our recipes
00:24:23.59\00:24:26.32
for the Fiesta
Black Beans you'll need.
00:24:26.35\00:24:28.54
For the Tofu Sour
Cream, you'll need.
00:25:00.45\00:25:02.75
For the Greek
Salad, you'll need.
00:25:19.29\00:25:21.20
And for the
dressing, you'll need.
00:25:47.77\00:25:49.60
For the Apple
Walnut Salad, you'll need.
00:26:08.34\00:26:10.65
And for the
dressing, you'll need.
00:26:22.11\00:26:23.81
If you would
like more information
00:26:39.53\00:26:40.90
on how you can contact Jennifer,
00:26:40.93\00:26:43.00
please write to
3ABN at PO Box 220,
00:26:43.03\00:26:46.72
West Frankfort, IL, 62896.
00:26:46.75\00:26:50.08
Welcome back.
00:26:59.17\00:27:00.67
Just look at all
the wonderful things
00:27:00.70\00:27:02.17
we prepared for you today.
00:27:02.20\00:27:03.70
I like main dish salads because
00:27:03.73\00:27:05.55
they are quick
and easy to prepare
00:27:05.58\00:27:07.10
and yet they're whole
meal, all in one plate.
00:27:07.13\00:27:08.95
Yes.
00:27:08.98\00:27:10.69
First we made our
Fiesta black beans
00:27:10.72\00:27:12.80
and rice and we
have the black beans
00:27:12.83\00:27:15.45
and the rice together
00:27:15.48\00:27:16.85
that really
compliment each other well
00:27:16.88\00:27:18.25
and make a full meal
00:27:18.28\00:27:20.00
very satisfying
and hearty in filling.
00:27:20.03\00:27:23.58
And to top that we
made tofu sour cream
00:27:23.61\00:27:26.70
which is a low fat alternative
to regular sour cream,
00:27:26.73\00:27:31.81
also a non diary alternative
to regular sour cream.
00:27:31.84\00:27:35.53
And then our Greek
salad with the raw garlic
00:27:35.56\00:27:39.03
and the artichoke
hearts and the olives
00:27:39.06\00:27:41.60
really made it
quite the Greek salad.
00:27:41.63\00:27:44.29
And then our breakfast salad,
00:27:44.32\00:27:47.03
Apple Walnut salad full of fiber
00:27:47.06\00:27:49.85
even has some calcium in it
00:27:49.88\00:27:53.38
and vitamin C because
we're using the fresh apples
00:27:53.41\00:27:56.85
and a good source of
vitamin E from the almonds.
00:27:56.88\00:27:59.53
Well, Jennifer, I
can hardly believe that
00:28:00.97\00:28:02.44
but we're out of time for today.
00:28:02.47\00:28:04.01
Thank you so much
for coming and sharing
00:28:04.04\00:28:05.89
these wonderful recipes with us.
00:28:05.92\00:28:07.53
Oh, I've had fun.
Thank you for having me.
00:28:07.56\00:28:09.16
It's been great.
00:28:09.19\00:28:10.98
Well, join with us next
time and "Let's Cook Together."
00:28:11.01\00:28:14.87