Participants: Barbara Nolen (Host), Jennifer White
Series Code: LCT
Program Code: LCT000016
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00:01 Are you looking for creative ways
00:02 to get more veggies into your diet 00:04 or are you trying to cut down on your calorie intake. 00:07 Today, we are going to show you some delicious ways 00:10 to make your salads into your main dish. 00:45 Welcome to "Let's Cook Together." 00:47 I am Barbara Nolen. 00:48 And our guest cook today is Jennifer White 00:51 from Hardyville, Kentucky. 00:53 She teaches nutrition classes, has written a cook book 00:56 and has some wonderful recipes to share with us today 00:59 for delicious main dish salads. 01:02 Welcome to 3ABN, Jennifer. What will we be cooking today? 01:06 We're gonna make some salads that are hearty enough 01:08 to serve as a main dish. Wonderful. 01:11 And the one that we're gonna make today 01:12 is my favorite recipe of all. 01:14 Its called Fiesta Black Beans. 01:16 That has to be good. The ingredients are 01:51 The reason why this recipe is my favorite recipe of all 01:54 is because it's colorful. 01:57 Everybody seems to like it, 01:59 but most of all it is super fast to prepare. 02:01 Oh, wonderful. We all like that type of recipe. 02:04 If you have the rice on hand, in your refrigerator, 02:06 which I usually try to have some rice 02:08 on hand in the refrigerator 02:10 because it always compliments meals really well. 02:12 Then you could prepare this meal in just minutes. 02:15 So I'm gonna show you how to make it. 02:16 First, let me show you a good way to prepare brown rice 02:21 and we do want to use brown rice, 02:23 there is a difference between brown rice and white rice. 02:27 And it's more than just the color, of course. 02:29 The process that the brown rice has to go through, 02:33 the milling process and the polishing removes 02:36 most of the B1, the B3-- Vitamin B1, vitamin B3, 02:40 the vitamin B6, 60% of the iron, 02:43 all of the fiber and all of the essential fatty acids. 02:47 So it makes this wonder 02:48 why we would want to eat the white rice. 02:50 We really want to try to eat the brown rice. 02:52 So they have taken away all the good things 02:54 and left you with the starch, right? 02:55 Yes, exactly. Okay. 02:57 So if you have a choice, choose brown rice. 02:59 It gives you a lot more than what the white rice does. 03:03 So this is a way that I think 03:05 is really good to prepare brown rice. 03:08 It makes it have a better flavor 03:10 and it also is much more easily digested by the body, 03:14 when you prepare it this way. Okay. 03:16 You take one cup of brown rice 03:19 and you spread it on a baking sheet. 03:22 And if you want to double the recipe, that's fine too. 03:25 Spread it on the baking sheet. 03:27 Spread it out, so it's in even layer 03:29 and then put it in your oven 03:31 at 200 degrees for about an hour. 03:35 And it will come out nicely brown, just golden brown. 03:40 And then once it's browned like that, 03:42 you cook it like you normally would cook rice. 03:45 In this case, where we have one cup of oven cooked rice, 03:51 we'll put it in 1 3/4 cup of boiling water, 03:55 put the lid on and don't touch it. 03:58 You know that. 03:59 It will make sticky rice, if you try to stir it. 04:02 We'll bring it to boil again and then turn it down to simmer. 04:06 And pretty soon you'll have nice fluffy rice 04:09 and you'll really be surprised 04:11 at how nice it turns out, won't you? 04:14 If you brown in the oven first. 04:16 So once we have our rice cooked, 04:21 we'll use two cups of the rice in our fiesta black beans, 04:25 two cups of the brown rice 04:28 and to that we'll add black beans. 04:32 I use 1 1/2 cups which is a can of black beans, 04:35 so it makes it easy, if you don't have time 04:37 to cook your own. 04:39 You know, so you really need to make the salad in a hurry, 04:41 but if you do want to cook your own. 04:43 They are wonderful in a crock pot. 04:44 It looks like you've rinsed and drained them. Yes. 04:46 We put them in a colander, 04:48 drained all of the juice off of them 04:50 and rinsed them a little. 04:52 So we put that in with the rice. 04:54 All right, you stir that. 04:56 Black beans are so good for us. 04:58 They are a good source of potassium 05:01 and magnesium and zinc and of course, 05:03 we know that all legumes are high in fiber, 05:06 low in fat and a good source of vitamins and minerals. 05:12 To the black beans and the rice, 05:14 we'll add 1 teaspoon of onion powder, 05:19 a half a teaspoon of garlic powder, 05:22 you could add some fresh garlic, if you like, 05:24 but that really make it a spicy salad. 05:27 And a quarter teaspoon of oregano 05:31 and a quarter teaspoon of paprika, 05:34 we'll mix that together and maybe I can mix that for you 05:38 and you can add our corn. All right. 05:42 We'll use 1½ cups of corn that we've drained. 05:45 It's best to use canned corn in this recipe. 05:48 It tastes better. So you can go ahead and add that. 05:53 And we've diced 3 green peppers-- 05:58 I am sorry, 3 green onions. 06:01 I have you all confused, 3 green onions. 06:06 We'll mix that into it. 06:07 You will see how it's very colorful salad. 06:11 Now we can add the green pepper ½ of a cup. 06:14 You can use red or green bell pepper. 06:17 We want to make sure we use bell pepper, 06:20 not so rough on the digestive system, as the hot peppers are. 06:24 And two medium diced tomatoes, fresh tomatoes. 06:31 Look how colorful this is 06:33 and you can see we are making this right here. 06:37 How quick it is, if you have the brown rice already made. 06:41 We'll just add our lemon juice to that. 06:44 It's our instant dressing on our salad 06:46 along with the seasonings, the herbs, the healthful herbs. 06:50 And now we have our main dish salad. 06:53 Now I can't think of a quicker meal to make. 06:58 You have your beans and your rice 06:59 and your vegetables all together 07:01 and they compliment each other so well. 07:02 They taste really good together. 07:05 You want to serve that on our plate? 07:07 Yes, I would love to. 07:09 You could serve this with avocado on the side. Yes. 07:13 Or a sandwich like a hummus sandwich 07:17 or you could serve it with some olives or just some bread. 07:23 It looks like a beautiful main dish salad. Very lovely. 07:29 We also like it with a little bit 07:31 of tofu sour cream on the top. 07:34 Oh, that would just kind of set it off, wouldn't it? 07:36 Would you like me to show you how to make that recipe? 07:38 I would love for you too. 07:39 All right. We can see what the ingredients are here. 07:43 All right, the ingredients for the Tofu Sour Cream are. 08:02 You know, when you use sour cream, 08:05 you're adding a lot of fat to your diet. 08:08 So I thought we'd make another kind of sour cream 08:11 that doesn't add so much fat to the diet. 08:14 And we're gonna make it out of tofu. 08:16 The kind of tofu that we want to use is silken tofu. 08:20 So I brought the two different kinds of tofu 08:21 that you can get in the store here. 08:23 So that maybe you could see what the difference was 08:27 and you would know which one to get. 08:29 This kind that is in the box 08:31 that you can't see the tofu is the silken tofu 08:36 and that's the kind that we need 08:38 to use in this recipe, the silken tofu. 08:40 The other kind that's water packed 08:42 and it has an opaque covering 08:45 or you can barely see the tofu through it, 08:48 is not silken tofu and you would use it more for a stir fry 08:53 or burgers or something that you need a firm tofu with. 08:59 But if you're wanting to make any type of a sauce 09:01 or anything creamy, 09:03 and if you're gonna use it in the blender, 09:05 then you want to use this silken tofu. 09:07 It works best. 09:09 One thing I really like about silken tofu 09:12 is that it has a long shelf life. 09:14 You don't have to keep it in the refrigerator 09:16 and so you can buy a bunch ahead a time 09:19 and have them on hand when you need them. 09:20 When you want to make the fiesta black beans 09:22 with tofu sour cream. Great. 09:24 So we'll start with the package of the silken tofu, 09:27 you want to put that in. Yes. 09:30 And then to that we will add 09:34 one 1/4 cup of water. 09:40 Quarter cup of water in there. 09:41 One teaspoon of salt, 09:45 one 1/4 teaspoon of onion powder, 09:50 a 1/4 teaspoon of garlic powder, 09:52 I'm sorry, 1/8th teaspoon of a garlic powder 09:55 and 1/8th of a cup of lemon juice 09:58 and if you want to add a little zinc to your tofu sour cream, 10:01 make a little more sour, 10:02 you can add up to a 1/4 cup of lemon juice 10:05 and it tastes good. 10:07 Tastes really good. Yes. 10:08 And then we want to blend it. Let's see, turn it on, blend it. 10:17 Turn it on high speed and get it done quick. Okay. 10:24 Okay, that's all there is to it. 10:26 So if you have the silken tofu on hand, 10:29 you can make tofu sour cream. 10:31 Oh, it's really fast and simple. Yes. 10:33 And we can garnish our salad with it. 10:40 A beautiful salad with the lovely fresh tomatoes, 10:43 this is a really good salad to make in the summer time, 10:46 when the tomatoes are in season. 10:48 You know, that tomatoes are high in vitamin C and vitamin A. 10:53 They are really just good for you. 10:54 And you know tomatoes even have a little bit of calcium in them. 10:57 I'm just always interested to find different foods 11:00 that add to our calcium intake. 11:03 So that's our garnished salad. It looks delicious. 11:06 I think we have some tofu sour cream. Yes, we do. 11:08 Finish that you can serve it in a bowl with some chips 11:12 or to go with your salad and so forth. 11:16 That looks delicious. 11:18 Maybe we should make another main dish salad. 11:20 Yes, what's next? 11:22 Okay, let's make a Greek Salad. 11:23 Oh, sounds great. 11:25 The ingredients for the Greek Salad are. 11:53 For the dressing you will need. 12:09 Let's cook. Okay. 12:10 This recipe starts off with 1 ½ cups of garbanzos. 12:14 If you are really in a hurry you can use canned garbanzos 12:16 or you can cook them yourself. 12:19 And to that, we will add 1 cup of canned artichoke hearts. 12:24 We've cut them into quarters to make them easy to eat. 12:27 We just love to put beans into salad 12:29 because they are so good for us, 12:31 high in fiber and high in protein 12:33 and minerals and vitamins. 12:36 We will add to that some cucumber. 12:41 I have taken this cucumber and I have cut it lengthwise, 12:43 twice and then into slices, so that they are bite size. 12:49 Add that one small cucumber and half a cup of diced olives. 12:55 Sometimes I like to cut the olives lengthwise 12:58 and I think that is pretty for a Greek Salad. 13:01 Then we need to use some firm tofu in this. 13:06 This is different than the silken tofu. 13:07 The silken tofu, like I said is the kind 13:09 that you would use, if you were blending it, 13:11 but we want some-- This is the water packed. 13:13 This is the water packed. 13:16 It's the kind that you can see the tofu through the top. 13:22 Now I'll take the tofu and it comes in a pound. 13:27 So I cut off a 1/4 pound and I take it 13:30 and I put it in a towel and wrap it up 13:36 and squeeze the extra water out and that will give it-- 13:39 The towel will absorb it. Right. 13:41 That will give it the nice-- 13:43 of course, you use a clean towel. 13:45 And that will give it the nice, 13:46 chewy texture instead of just being mush. 13:50 So we squeeze all the water out of that 13:53 that we can and then I'll put it in this bowl and-- 13:57 would you like to mash that up? 14:00 You can use a pastry cutter or a fork. 14:03 You can use your hands if you want to. 14:05 How fine do you want it mashed? 14:07 That looks pretty good, after you get the big lump mashed up. 14:13 Okay, we will add one tablespoon of lemon juice to that tofu 14:18 and this will give it a nice flavor and some salt. 14:25 You could add some nutritional yeast to it, 14:26 if you'd like, if you have it. 14:28 Gonna have a cheesy taste. Right. 14:30 But this is more in line with the Greek salad. 14:34 Okay, now let's first-- we'll add that. 14:38 Now that we've seasoned the tofu nicely, 14:42 we will add that to our garbanzos 14:45 and our vegetables and stir that together 14:50 and then we can start assembling our salad on the plate. 14:55 That looks really good, wonderful. Okay. 14:59 We can just set that aside 15:01 and we'll take some romaine lettuce leaves 15:06 and I use about 7 or 8 romaine lettuce leaves. 15:09 We've broken them up ahead a time 15:12 and just put them on our plate. 15:14 Would you like to distribute-- I mean, the-- 15:18 you know, those red things? 15:20 Tomatoes. Tomatoes. 15:21 Wonderful tomatoes full of vitamin C, fresh. 15:26 This will be a beautiful salad. 15:32 And then we will make some dressing. 15:36 While you're doing that I'll start the dressing 15:39 to go on top of that salad. 15:42 We'll start with a 1/4 cup-- 15:46 I am sorry, 3 tablespoons of lemon juice 15:50 and to that we will add 2 tablespoons of olive oil, 15:57 a 1/4 teaspoon of basil, 16:01 a 1/4 teaspoon of oregano, 16:06 a 1/4 teaspoon of salt 16:09 and 2 garlic cloves that I've minced, fresh garlic, 16:15 that will make this a true Greek salad 16:19 with these olives and a fresh garlic 16:21 and just mix it up with a fork, just like that. 16:24 And then you can-- 16:25 wow, you have got that salad looking nice. 16:29 We'll drizzle this dressing all over our salad 16:35 and then we can put our artichoke hearts 16:40 and our garbanzo beans on top of that. 16:45 And doesn't this look hearty? 16:47 Oh, it looks very delicious. 16:51 And we may-- whoa. 16:53 We may need a wait-- 16:54 you may want to use a larger plate or-- 16:56 Yeah, larger plate would have worked better. 16:58 Two plates. But they can get the idea. 16:59 Right, two plates work nicely 17:02 'cause it really will serve two people. 17:06 And then we can top that off with whatever you would like. 17:13 I like croutons, I like red onions 17:20 and you've got yourself quite a hearty salad. 17:27 How's that? Very nice. 17:28 What do you think? Good enough to eat. 17:31 It looks good enough to eat. It's very filling. 17:33 The thing that helps it to be, the ingredient that helps it 17:36 to be filling are the artichoke hearts and the garbanzos. 17:40 You know that fiber that helps 17:41 make it stick with you through the day. 17:43 Two things I really love. I know I would like this salad. 17:46 Now did you know that you could eat salad for breakfast? 17:50 I could. 17:52 Well, we won't make a lettuce salad for breakfast. 17:55 I have another special salad that we could eat for breakfast. 17:58 Oh, wonderful. What is it, let's see? 18:02 An Apple Walnut Salad. You will need. 18:15 For the dressing you'll need. 18:30 Let's make our Apple Walnut Salad. 18:33 Let's start with the dressing first. 18:34 Okay. All right. 18:36 We start with the blanched almonds 18:38 and almonds are just so good for us. 18:40 All nuts have very beneficial fat in them. 18:43 Almonds especially are good for us. 18:46 A 1/4 cup serving has 40% of the daily need for vitamin E, 18:53 24% of the daily need for magnesium 18:57 and 20% of the daily need for vitamin B2. 19:01 I had read that they are the most nutritious. 19:03 Now how do you blanch them? 19:05 Well, I take a pan, put water in it, 19:08 bring the water to a boil, put the almonds in the water 19:13 and bring it to a boil again 19:15 and let it boil just for a few seconds, 19:17 maybe 10 or 15 seconds and then pour it out 19:21 into a colander is the easiest way, 19:23 so you catch the almonds, 19:24 rinse that a little bit with cold water 19:26 so they are easy to handle and then the skin 19:28 just slip right off the almonds. 19:30 Quick and easy way to do it. So that simple, isn't it. 19:33 They are just-- they are very nutritious nuts 19:35 so that's why I enjoy using it in this. 19:38 So blanching is just taking the little peeling off. 19:42 Exactly. 19:43 And we know that often we want to get more calcium 19:47 in our diet especially at breakfast 19:49 and lot of people want it, eat more calcium 19:52 and almonds even have calcium in them, 19:54 about 20 almonds 19:55 have the same amount of calcium as in 1/4 cup milk. 19:59 That's good information to know. 20:00 Good way to get the calcium in the diet, 20:02 they're also of course because they are nut, 20:04 they are high in fiber. 20:05 So we have a high fiber breakfast full of calcium 20:07 and full of vitamins and minerals. 20:10 So we start with the blanched almonds 20:11 and then we're gonna add orange juice, 20:13 it's a nice natural way to sweeten this dressing. 20:19 I used 3/4 cup of orange juice 20:23 then to give it a little sweeter flavor 20:25 you can either add honey 20:27 or some more concentrated orange juice. 20:29 You could also use another concentrated juice 20:31 like pineapple juice, anything that 20:33 you'll like to give it a little sweeter flavor. 20:37 And then 1/4 teaspoon of salt 20:42 and a half of a teaspoon of vanilla 20:46 and now we'll blend that-- 20:47 Oops. 20:49 We want to blend it until it's nice and smooth, 20:53 so you've a really creamy dressing for your salad. 20:55 And almonds take quite a while to blend, 20:58 so it may not blend it all the way here 21:00 but just so that you know at home 21:01 that you want it real creamy dressing 21:03 just like any other salad dressing would be creamy. 21:06 We'll turn it on real high speed 21:08 see if we can get this done quickly. 21:23 Now we have a nice creamy dressing 21:25 to go on top of our salad, so we're missing our salad. 21:28 Need to make our salad here. 21:30 We're gonna use 4 cups of diced apples. 21:33 You can use any kind of apple that you like, 21:36 whatever your favorite apple is. 21:40 4 cups of diced apples, a 1/3rd of the cup of walnuts. 21:47 Now, this is called apple walnut salad, 21:50 so we're using walnuts but of course 21:52 any nut would taste good, 21:53 I think pecans would taste really good in this as well. 21:57 And you could even use almonds. 22:00 Some raisins. 22:03 They are stuck. 22:05 Raisins for our salad. Sticky little things. 22:08 And then we want to put in 22:10 just a little bit of granola, 1/4 cup of granola. 22:14 You can find the recipe for granola 22:16 in my cookbook in "Good Health." 22:19 But if you don't have granola you could also 22:22 get one of the crunchy cereals from the store 22:26 and you use that, that's fine. 22:28 But granola is not too hard to make 22:29 and it's a nice addition to the salad. 22:32 We'll mix that up really well 22:34 and then we'll pour the dressing over top of that. 22:39 I think we have our finished dressing over there. 22:42 Yes, we do. 22:44 And we'll pour that over top of it. 22:45 And you could just use-- 22:47 You want the whole thing poured in? 22:48 Sure, just the whole thing poured over top 22:53 because sometimes the most-- 22:57 The best part of this salad is sometimes is 22:58 the dressing and this is a really delicious creamy-- 23:01 it's a real treat. 23:02 It smells very good. 23:04 It's a good way to get people 23:06 like little kids or busy dad's 23:09 to eat breakfast when they don't want to have 23:11 or don't want to take the time to sit down 23:13 and eat breakfast because it's 23:14 really, really tasteful and it's hard to resist. 23:19 Yeah, it looks sort of almost like a dessert. 23:22 So let's put a little bit in our serving bowl. 23:24 All right. 23:26 And you can dress it with a piece of mint 23:30 and few more nuts if you would like. 23:34 Few little bit more granola 23:36 if you would like and that looks wonderful. 23:39 You have a salad for breakfast. 23:42 Oh, wonderful. 23:44 That's quick and easy to make, wouldn't you think? 23:45 Yes. 23:46 If you have the almonds blanched ahead of time, 23:49 it can be really quick dish to make. 23:52 If you don't want to take the time to blanch the almonds, 23:55 you can buy blanched almonds 23:56 in the store already done for you. 23:59 It's really not much trouble to do, there is it? 24:00 No, it's not too hard. 24:01 So-- That looks so delicious. 24:03 Ah, it just smells good too. I can smell the orange juice. 24:06 The dressing kind of smells like a custard or something. 24:09 It's a nice creamy, creamy dish. 24:12 Well, it's time for us to take a short break 24:14 that we'll be right back with you 24:16 in just a minute so stay tuned. 24:20 We hope you've enjoyed cooking with Jennifer White. 24:23 Now let's take a moment to review our recipes 24:26 for the Fiesta Black Beans you'll need. 25:00 For the Tofu Sour Cream, you'll need. 25:19 For the Greek Salad, you'll need. 25:47 And for the dressing, you'll need. 26:08 For the Apple Walnut Salad, you'll need. 26:22 And for the dressing, you'll need. 26:39 If you would like more information 26:40 on how you can contact Jennifer, 26:43 please write to 3ABN at PO Box 220, 26:46 West Frankfort, IL, 62896. 26:59 Welcome back. 27:00 Just look at all the wonderful things 27:02 we prepared for you today. 27:03 I like main dish salads because 27:05 they are quick and easy to prepare 27:07 and yet they're whole meal, all in one plate. 27:08 Yes. 27:10 First we made our Fiesta black beans 27:12 and rice and we have the black beans 27:15 and the rice together 27:16 that really compliment each other well 27:18 and make a full meal 27:20 very satisfying and hearty in filling. 27:23 And to top that we made tofu sour cream 27:26 which is a low fat alternative to regular sour cream, 27:31 also a non diary alternative to regular sour cream. 27:35 And then our Greek salad with the raw garlic 27:39 and the artichoke hearts and the olives 27:41 really made it quite the Greek salad. 27:44 And then our breakfast salad, 27:47 Apple Walnut salad full of fiber 27:49 even has some calcium in it 27:53 and vitamin C because we're using the fresh apples 27:56 and a good source of vitamin E from the almonds. 28:00 Well, Jennifer, I can hardly believe that 28:02 but we're out of time for today. 28:04 Thank you so much for coming and sharing 28:05 these wonderful recipes with us. 28:07 Oh, I've had fun. Thank you for having me. 28:09 It's been great. 28:11 Well, join with us next time and "Let's Cook Together." |
Revised 2014-12-17