Would you like some
healthy surprises in your lunch
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box today? Stay tune
we will be right back.
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Welcome to Let's Cook Together.
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My name is Angela
Lomacang and I'm so glad you
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have joined us today.
We have some great recipes
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for you today
for your lunch box.
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So, I would like you to
stay tuned, get your little pen
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and paper and write these
recipes down or press record.
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We have a great guest
with us today her name
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is Jennifer White and I
would like to introduce to you
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to her right now.
Jennifer, we are glad that
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you are here with us today.
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Thank you Angela
it's nice to be here.
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Good. Now, why don't, why
don't tell me a little bit
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about yourself, so we
could get to know who you are?
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Well, I'm a health
educator and I teach weight loss
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and nutrition classes
just general nutrition classes
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throughout the United
States and I've written a
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cookbook called In Good Health.
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And I'm really
mostly interested in,
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well in good health
for the entire population,
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but also the children
because that's when the
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health habits, the
eating habits start.
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That's right, that's
right. So, we as adults need
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to be good examples
to our children by taking
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healthy lunches, yes,
to work with us. And school
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and we need to be
packing healthy lunches
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for our children in
schools. That's right.
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Now, you do have
children. How many do you have?
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I have two children. Okay.
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Joshua is my son and
Sarah is my daughter.
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And that Sarah
today, wonderful young lady.
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So, and you are from where now?
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What do you say you are
from? I live in Kentucky.
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Kentucky. Alright,
and that is where you are
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from originally? I'm
originally from Ohio.
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Okay, well we got,
we gonna do some lunch,
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some little lunch
slack snacks I should say
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and what we are doing
now. What do we gonna be
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making today.
First, we gonna make
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a sandwich that
almost people like to take in
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their lunch, that's right
exactly, just a basic sandwich.
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Yeah, you are right.
So, we gonna make what's
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called a Garbanzo
spread, which is a very healthy
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sandwich filling to,
you know, throughout the,
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you mean Garbanzo
beans, Garbanzo beans,
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could make some nice sandwiches.
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Yes, yes it's very delicious.
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Umm! Is it like a peanut butter?
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Ah! No, no, quite, it's,
not quiet, well you'll see.
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Yeah, that's right I'm
looking forward to this.
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And just it's just such
a better option you know
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when you, if
attempted to go out to eat at
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lunch time. Sometimes
the nutritional content
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of the food is very poor.
Yes, and very high in fat.
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Yes. By packing your
own lunch, you can reduce
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the fat content greatly.
Oh! My, and you can replace
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the bad fat with good
fat, yes with good fat.
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We have, what we are
gonna make today is going
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to use the sunflower
seeds and cashews and that's a
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good kind of fat everybody
needs as suppose to the
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oils are. That's right.
You know and that's lunch meat
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or something that you
would put in a sandwich.
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Yes, yes. And what
I'm interested in is the
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weight loss part
because I'm always wondered
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of people weight. So,
I'm interested in that part.
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A healthy lunch is really
important and lot of people
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want to skip
breakfast and lunch. Yes.
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And that's really we need
to be eating a big breakfast
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and big lunch to lose
weight this will help,
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breakfast like a
king? Exactly. Right.
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Lunch like a prince, prince.
Yes. Dinner like a pauper
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something like
that. Exactly right.
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Eat as light as
you can for dinner.
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So, what are we making today?
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What exactly are we
making today Jennifer?
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Well, we are
going to make a Garbanzo
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sandwich spread.
Because you know sandwiches
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are typical lunch box
food. Yes. But before we make
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the spread, we need
to make a little dressing
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that goes in the
spread. Oh! Okay.
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And that's called
cashew ranch dressing.
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Okay, so we are gonna
make the dressing first
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and we are gonna
put in our natural grown
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Garbanzos and
put it in our spread.
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So, we will read the
recipe for our Cashew
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Ranch Dressing,
cashew ranch dressing.
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Okay, let's look at the
recipe for that right now.
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For the Cashew Ranch
Dressing, we will need
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1/3 cup of raw
cashews, 1 tablespoon of
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sunflower seeds,
1/3 cup of water,
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2/3 cup of silken tofu,
1/4 cup of fresh lemon juice,
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1 garlic clove,
1 teaspoon of salt,
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which you use scant, 1
teaspoon of onion powder,
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1/2 teaspoon of dried basil,
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1/2 teaspoon of dried parsely,
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1/4 teaspoon of
savory, which is optional.
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Alright,
Jennifer let's go. Okay,
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this is a really
recipe making lunch boxes,
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making lunches don't
have to take lot of time.
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Yeah. So, there are
several ingredients here,
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but I don't like to fool
you, it will get really quickly.
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Okay. We can
probably make it in 5 minutes.
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Oh! My. Not that long.
Especially, if we had all
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the ingredients.
So, you need a blender.
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Okay, which most
people have, umm! umm!
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and we are gonna
put some cashews,
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which are excellent
source of healthy fats,
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which we do need fat
in our diet. Yeah. Yeah.
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You know, we wanna do
away with fats altogether.
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And some sunflower seeds,
yes, and a clove of garlic,
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we have to mince it,
the blender works like that,
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yeah and some salt.
Yeah, and onion powder, okay.
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I like the way
you have them all set,
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you just pouring
right here, and lemon Juice.
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Lemon juice. And
1/3 cup of water.
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Now, we gonna put tofu
in, yes. But some people
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try to stay away from
soy, yes, they have allergy
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or whatever you can
make it without the tofu
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you would replace
it with some cashews.
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Now, I have a quick
question is that firm tofu or,
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good question, yeah.
This is extra firm tofu,
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extra firm, but is, I
always use extra firm because
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I even getting tofu
in that water. Yes, okay.
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But that's a good
question because there are
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different kinds of
tofu, yeah they are,
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even extra firm. Yes
and the kind that I'm going
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to use is the silken tofu. Okay,
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alright Mori-Nu
Silken Tofu, silken tofu,
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there are other
brands, which is the
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extra firm. Okay.
Right, extra firm.
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And the other kind,
yes, that you can use is the,
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oh! let's see I'm not
sure what is called. Nasoya,
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Nasoya, Organic
Nasoya, Nasoya, yeah,
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I don't have my glasses, Nasoya.
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It's just and again
you can use other brands,
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but it's a different
kind. This is water packed
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and this is in
the aseptic pack. Yes.
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So, just different
kinds, but anytime you want to
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blend tofu you want
to use the silken kind
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and if you want to do
a stir fry or something
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that needs to hold
together better you will use
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the water packed.
Oh! That's good to know.
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Okay. So, we are using
the silken, we are using
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the silken today,
that's for blending, okay,
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there we go and let's
blend this up. Alright, it goes.
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And we want to just
blend it towards really
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creamy for second time
or probably not running
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as long as it
needs to. Yeah. Okay.
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And have some
already finished here,
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okay and you can see,
oh! this looks different
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than that because we
forgot to put the herbs in.
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Okay. So, we wanna
do that real quickly,
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first do that now,
basil, dried parsely,
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I have it right now,
okay, and that look like
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we don't want the
herbs to be final touch,
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so we just give it up a blend.
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Okay. Now and that
that's all you have to do,
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just stir up the
herbs real quick in that,
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and this is our finished.
What a finished product
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will look like, it's
very think and creamy when
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you are done
blending it and most people
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will say that
looks like tartar sauce,
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it does little.
Yes. And but this is just
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the base for part of the
base for our sandwich filling,
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which is our
Garbanzo sandwich spread,
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that's right, which is
so easy we don't really
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had to read the
recipe, but we have to read
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the recipe. Oh! Yeah
okay. And this for the Garbanzo
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spread the recipe for that
and it's called the Garbanzo
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sandwich spread and
what we need for that is
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1/2 cup of
Cashew Ranch Dressing,
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1 ½ cup of
garbanzos, which are cooked,
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1/4 cup of black
olives, sliced salt to taste,
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1/2 stalk celery, which
is diced, 1 green onion,
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diced, 1/2 of
medium carrot, shredded,
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2 tablespoons of
parsley, which is minced
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and I think
that's it. That's right.
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That recipe, which
is seen simple, right,
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it has three basic
ingredients and then you had
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whatever optional
additions that you want to add.
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Alight. So you
have garbanzos that you
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start off with and
you can either use canned
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garbanzos or. Oh! I'll
let you smash that one.
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Yeah! Let me do this
or you can use the bagged
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garbanzos, wow, and
you just put them in the
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colander, yes, and mince
them, yes, and put them in
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a corkboard overnight
and they are done it's very.
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It doesn't really
make the recipe a whole
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lot longer, yeah, if you
don't have these may other
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time you can use the
canned. They are little
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as you can tell it little
harder, it's a little harder,
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smash. Yeah. And the
ones that you cook at home.
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Is it healthier to use the
bagged one, so you just cook.
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A little bit
because you can control them
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on the salt and some
of the canned garbanzos
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have a preservative in
an order, yes, something
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to keep them harder. Right.
So, there is that advantage,
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but you know it's
to eat canned garbanzos
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is better then going
into the fast food restaurant.
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Yeah, you are right. So,
if you don't have time to,
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if you don't think
this ahead of time. Yeah.
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So, well we have
done with this. Right,
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you don't have to
smash until there,
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to there really
smash just slightly.
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Okay, so that it
sticks to the dressing.
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Okay. And if you
have children, yes,
00:09:59.01\00:10:01.05
and you are packing
lunch for them you can get them
00:10:01.08\00:10:02.70
to smash the
garbanzos because, that's right,
00:10:02.73\00:10:04.61
children like to eat what
they play. They like to help.
00:10:04.64\00:10:06.13
Yeah, they like to help
too and they like to eat
00:10:06.16\00:10:08.16
what they have made more
likely, that's true. Okay.
00:10:08.19\00:10:11.53
So, you can make your
dressing while your children
00:10:11.56\00:10:13.70
are smashing the
garbanzos. Yes, and we can put
00:10:13.73\00:10:16.65
this in and you mix it
all up and we can go to our
00:10:16.68\00:10:21.09
next recipe while we mix
this, okay, and then we will,
00:10:21.12\00:10:24.68
we will come back and
let me show you real quick
00:10:24.71\00:10:26.56
before we do that,
yes, before we do that.
00:10:26.59\00:10:28.30
Yeah. I have this nice little
lunch box that I really like.
00:10:28.33\00:10:31.06
Yes. I like it because
you don't have a lot of
00:10:31.09\00:10:34.37
disposable bags, so
there is not a lot of waste
00:10:34.40\00:10:36.46
and it allows you to
put your, your bread in
00:10:36.49\00:10:41.26
one little container and
your moist sandwich fillings
00:10:41.29\00:10:44.14
in an other
container, oh, so that you don't
00:10:44.17\00:10:46.16
have soggy bead.
That's a great idea.
00:10:46.19\00:10:48.44
So, after we are
smashing this we can put our,
00:10:48.47\00:10:50.18
that's right,
filling in here and it has
00:10:50.21\00:10:51.78
a little lid and has a little
place, yes, for your spoon
00:10:51.81\00:10:54.48
or fork, the neat we can taught.
00:10:54.51\00:10:56.07
It looks so appetizing
like you just wanna eat it.
00:10:56.10\00:10:59.80
Right, it makes lunch more
enticing and kids like that.
00:10:59.83\00:11:02.07
You have to make it
colorful for them. Right.
00:11:02.10\00:11:04.20
And you can use a variety
of breads, you can use buns
00:11:04.23\00:11:07.32
or hotdog, oh
yeah, hamburger buns,
00:11:07.35\00:11:09.58
hotdog buns, yes, peter
bread, yes, that's right.
00:11:09.61\00:11:12.74
What else. Rice cakes,
rice cakes yeah that's right.
00:11:13.84\00:11:17.76
And even some people;
however, think that's raffles
00:11:17.79\00:11:19.50
make good bread. Yeah Raffles,
00:11:19.53\00:11:21.35
yeah there is some variety.
If they go things like that.
00:11:21.38\00:11:23.85
Yeah. Yeah. So, anyway
and sandwiches are just really
00:11:23.88\00:11:26.20
it's a typical lunch
box meal, but my family
00:11:26.23\00:11:31.51
is on a gluten free
diet, yes, and that makes bread
00:11:31.54\00:11:35.14
out of the lunch box
scene. Yes. So, we have to be
00:11:35.17\00:11:38.73
little more creative there
is there are gluten free breads
00:11:38.76\00:11:41.22
available, but they are not
always the best nutritionally,
00:11:41.25\00:11:44.95
they are very
expensive and some people does
00:11:44.98\00:11:46.91
not like the taste of
them. They, but just not bread.
00:11:46.94\00:11:49.53
Now, what's wrong with
gluten, some people are
00:11:49.56\00:11:52.54
allergic to it. Yes. It's
a incense or a sensitivity
00:11:52.57\00:11:56.07
to gluten it's not,
it's not bad for people,
00:11:56.10\00:11:59.17
who don't the sensitivity,
I see, it's like an allergy.
00:11:59.20\00:12:01.35
Yeah, yeah, so our next
lunch is a lunch for people,
00:12:01.38\00:12:05.70
who may have
intolerance to gluten, yes,
00:12:05.73\00:12:09.37
and may not be able to
take a sandwich to lunch.
00:12:09.40\00:12:11.96
Oh! Okay. Now what are
we gonna be making next,
00:12:11.99\00:12:14.83
it's a White Bean
Guacamole. White Bean Guacamole,
00:12:14.86\00:12:18.61
now that sounds interesting.
00:12:18.64\00:12:20.02
Let's read the
recipe. Alright let's go.
00:12:20.05\00:12:22.51
For the White Bean Guacamole,
00:12:22.54\00:12:24.58
we will need 1
medium onion diced,
00:12:24.61\00:12:27.79
2 teaspoons of oil,
1 garlic clove, minced,
00:12:27.82\00:12:33.32
3/4 cup of tomatoes
diced or tomatoes if you are
00:12:33.35\00:12:37.50
from Australia or England,
1 teaspoon of onion powder,
00:12:37.53\00:12:41.66
1/2 teaspoon of
salt, a pinch of oregano,
00:12:41.69\00:12:46.63
and pinch of sweet
paprika, 1 1/2 cup of navy or
00:12:46.66\00:12:54.70
great northern
beans, cooked and drained,
00:12:54.73\00:12:57.88
1 ripe Hass avocado, 2
tablespoons of lime juice,
00:12:57.91\00:13:05.36
salt to taste.
And for the garnish,
00:13:06.62\00:13:09.40
we will need 3
tablespoons of fresh cilantro
00:13:09.43\00:13:12.71
or parsley, finely chopped.
00:13:12.74\00:13:15.86
Okay, okay, well let's start,
let's get our little sauté
00:13:18.50\00:13:21.92
pan on the burner and
put a little oil in here,
00:13:21.95\00:13:26.73
yes, you can reduce
the amount of oil that you
00:13:26.76\00:13:30.50
use in foods by having
a lid, oh, and sautéing,
00:13:30.53\00:13:34.60
put the lid on sautéing,
put the lid on, really, yeah,
00:13:34.63\00:13:36.76
that's a good way to,
it keeps the moisture in.
00:13:36.79\00:13:38.53
Exactly and it
doesn't burn, that's right,
00:13:38.56\00:13:40.25
also if you sauté things on
low, yes, it will use less oil
00:13:40.28\00:13:44.59
and onions always taste
better sautéing on that anyway.
00:13:44.62\00:13:47.02
Yes, yes, so we are
gonna put some onions in now
00:13:47.05\00:13:53.25
you can really do this
with fresh onions they don't
00:13:53.28\00:13:57.12
have to be sauté, oh
really okay, it's kind
00:13:57.15\00:14:00.14
of like a sauce on top.
So, you could use fresh onions
00:14:00.17\00:14:05.42
if you like, but lot of
people don't like. Yeah.
00:14:05.45\00:14:08.36
Onions because they are
so hot. Yeah. So, these are
00:14:08.39\00:14:11.51
strong smelling layer,
the sweet onions might work
00:14:11.54\00:14:15.76
a little better in this
recipe. Okay, and then what
00:14:15.79\00:14:18.38
I always do when I'm
sautéing onions and garlic
00:14:18.41\00:14:22.43
together is I add
the onions first, okay,
00:14:22.46\00:14:27.82
let them sauté a little
bit. Yes. And then add the
00:14:27.85\00:14:31.13
garlic because if
garlic gets too brown or it's
00:14:31.16\00:14:33.80
a better taste. Yeah, so,
we let that cook a little.
00:14:33.83\00:14:36.92
It gets brown
fast too, right, right.
00:14:36.95\00:14:38.86
And we like I said
this is kind a like a sauce,
00:14:41.61\00:14:44.03
so if you really
like a hot spicy garlic,
00:14:44.06\00:14:47.99
we sauce up and just go
ahead and add more garlic,
00:14:48.02\00:14:51.80
but if you don't
like it so much then just
00:14:51.83\00:14:55.49
Now, add speaking
of seasonings, yes,
00:15:00.98\00:15:03.13
we will just turn
this burner off once we get
00:15:03.16\00:15:05.62
the bite out of the
onions right just however
00:15:05.65\00:15:09.88
you like it. We will
turn the burner off and then
00:15:09.91\00:15:13.93
stirring our seasonings,
yeah okay, onion powder,
00:15:13.96\00:15:17.61
yeah, and some sweet paprika,
00:15:17.64\00:15:20.98
and almost stir all this
up and I guess the burner
00:15:23.33\00:15:27.83
is off because we
wanted to off when we pour,
00:15:27.86\00:15:31.44
we add our
tomatoes. We don't want,
00:15:31.47\00:15:34.47
we want them to
have a fresh, yeah,
00:15:34.50\00:15:36.62
freshness to them,
but we want also want
00:15:36.65\00:15:39.35
the flavors to mingle, so
little bit of heat will help
00:15:39.38\00:15:41.94
them do that. Oh! That
smells really good. Oh! God.
00:15:41.97\00:15:46.43
And the color is
great. Umm! Umm! I like that.
00:15:47.89\00:15:49.84
Okay, so let that
go while we get our
00:15:50.66\00:15:54.60
White Bean
Guacamole, which is different,
00:15:54.63\00:15:58.20
yeah almost different.
Yes it is little different.
00:15:58.23\00:16:00.09
I have never thought
of White Bean Guacamole,
00:16:00.12\00:16:01.26
because eating
Guacamole for lunch would
00:16:01.29\00:16:03.71
be pretty high
in fat, yes, but we,
00:16:03.74\00:16:06.14
and this is good
fat, it is good fat,
00:16:07.31\00:16:08.92
avocado is good fat to
eat, right, only Guacamole
00:16:08.95\00:16:10.99
is little bit much.
So, we are gonna tame
00:16:11.02\00:16:12.74
it down by mixing it
with the white beans, okay.
00:16:12.77\00:16:15.94
Now the, the avocado
is there certain type
00:16:15.97\00:16:20.00
that you prefer to
use. These are called
00:16:20.03\00:16:22.03
Haas Avocados you can see
they look on little wrinkly,
00:16:22.06\00:16:26.46
yeah, and they are dark
when they get ripe, yes.
00:16:26.49\00:16:29.98
It works better in
this recipe, the other types
00:16:30.01\00:16:31.76
of avocados are
little watery, okay.
00:16:31.79\00:16:33.71
But these are the most
common kind of avocados
00:16:33.74\00:16:36.17
they are hard to find it
all. Now how do you know,
00:16:36.20\00:16:38.50
when it's ripe? Well, you know,
00:16:38.53\00:16:40.79
I like to buy my
avocados in green, green, green,
00:16:40.82\00:16:42.96
yes, put them on
the corner at home and
00:16:42.99\00:16:45.00
don't touch them,
that's right. And that way
00:16:45.03\00:16:46.96
they ripen in my house,
so that everybody picking
00:16:46.99\00:16:49.58
them up and getting
bruises all over and I feel
00:16:49.61\00:16:51.54
like they ripe much
better. They can put them
00:16:51.57\00:16:52.82
in the sun too. And I
just gently feel with my thumb
00:16:52.85\00:16:56.48
and if it gives just a
little bit to come. Exactly.
00:16:56.51\00:16:59.63
And we know that's
right. And there are some
00:16:59.66\00:17:00.63
people that they
are not sure, right,
00:17:00.64\00:17:02.47
when it is ripe, if it's
machine you most likely gonna
00:17:02.50\00:17:05.39
have a bruises on
the inside and so forth.
00:17:05.42\00:17:08.44
Yes, that's rights and
here's a quick way to cut
00:17:08.47\00:17:12.54
an avocado. Wow! Let's see.
00:17:12.57\00:17:14.17
And it's not so messy
either is kind of pull about
00:17:14.20\00:17:17.71
the skin, I take
my chefs knife, yes,
00:17:17.74\00:17:19.93
it's a big knife, which I,
a lot I really like lot of use
00:17:19.96\00:17:23.65
for everything, yes,
and I go all the way down
00:17:23.68\00:17:25.76
to the pit and
swirl it little around,
00:17:25.79\00:17:27.62
you can do this on the
cutting board if you are
00:17:27.65\00:17:28.90
not comfortable.
Oh! Interesting, okay.
00:17:28.93\00:17:30.57
And then knife down,
yes. And twist well and
00:17:30.60\00:17:36.33
the avocado comes
right open and to get
00:17:36.36\00:17:38.71
the pit out, yes, again
you can do this on a cutting
00:17:38.74\00:17:40.83
board if you are not
comfortable just gently
00:17:40.86\00:17:42.87
tap that. And then
give it a twist and it comes
00:17:42.90\00:17:47.68
right out. I
never knew that. So,
00:17:47.71\00:17:49.98
it is just makes it
so much easier for that
00:17:50.01\00:17:52.02
knife to come out.
That is so nice, we got to
00:17:52.05\00:17:55.14
set right there.
Here we go, yeah,
00:17:55.17\00:17:56.78
now you can either slice
in the veggies or in this
00:17:56.81\00:17:59.09
case we are gonna put
it in our food processor,
00:17:59.12\00:18:01.45
so we would just
scoop it out with the spoon.
00:18:01.48\00:18:02.99
Alright. Let's put
our, you can open that,
00:18:03.02\00:18:05.99
yes and I will put, let
just open the whole thing out,
00:18:06.02\00:18:10.73
now here we go you
are right. And these are
00:18:10.76\00:18:13.77
white beans you can
use your own home cook
00:18:13.80\00:18:16.17
white beans that
you cooked in your food
00:18:16.20\00:18:18.27
processor yeah, got
that, yes at home or if you
00:18:18.30\00:18:22.13
just didn't plan ahead
in time just open up the
00:18:22.16\00:18:24.35
can and drain
them really well. So,
00:18:24.38\00:18:27.67
you don't have
soupy Guacamole. Exactly.
00:18:27.70\00:18:29.32
And we will put our, let's
put our coloring next, yes,
00:18:29.35\00:18:33.77
so we can pour our
lemon juice over top of the
00:18:33.80\00:18:35.13
avocado to keep it a nice color.
00:18:35.16\00:18:36.75
It should scoop right out
of the skin with the big spoon.
00:18:38.37\00:18:41.62
Now can you get
avocado year around?
00:18:41.65\00:18:43.18
There is avocado
season, but it is quite long
00:18:44.71\00:18:47.51
and I remember right
basically in United States
00:18:47.54\00:18:51.67
it's not a problem to
get it all year around.
00:18:51.70\00:18:54.28
I'm not sure about
other, right, occasions.
00:18:54.31\00:18:56.87
Yeah, I usually see it
at the supermarket pretty
00:18:56.90\00:18:59.59
much all year. We
really like avocados yes.
00:18:59.62\00:19:02.25
Like I said they are
just an excellent source yes
00:19:02.28\00:19:05.04
it's a good fat, good
source of vitamin E, yes,
00:19:05.07\00:19:08.55
lot of fatty
chemicals in them. Even when
00:19:08.58\00:19:10.79
you are on diet,
don't be afraid to eat some
00:19:10.82\00:19:12.93
of the good fats we
need, the good fats. Yes.
00:19:12.96\00:19:15.27
Many times they
happens to lose weight.
00:19:15.30\00:19:17.23
And that tastes good.
Right and it gives you that
00:19:17.26\00:19:19.14
satisfied feeling without
eating a bad fat, exactly.
00:19:19.17\00:19:21.97
So, we will put
our lemon juice because
00:19:22.00\00:19:23.24
they it will turn brown,
okay, for the lemon juice
00:19:23.27\00:19:25.32
I'm talking about. The
amount of salt that you
00:19:25.35\00:19:27.20
use is gonna depend on
what's in the beans already.
00:19:27.23\00:19:30.29
I'm just gonna put
little bit of salt. Okay.
00:19:30.32\00:19:33.30
Put the lid on. If you
don't have a food processor,
00:19:33.33\00:19:37.32
you can't do this by
hand, it's quite a bit of,
00:19:37.35\00:19:39.09
yeah, switch on. I think
that one needs little help
00:19:39.12\00:19:51.46
don't you. Yeah.
A little avocado.
00:19:51.49\00:19:55.30
That a pretty green
color, beautiful. Of course,
00:19:56.68\00:19:59.31
I love green, we are
both in green, yeah look at,
00:19:59.34\00:20:01.94
Avocado Day, yeah. Okay,
let's try this again, okay.
00:20:01.97\00:20:06.08
Okay and you can do
it as smooth as you,
00:20:14.07\00:20:16.59
yeah it's very smooth
and nice, and then we will
00:20:16.62\00:20:21.02
scoop it out of there.
Oh! My, look how creamy
00:20:21.05\00:20:24.27
that is? And its, it
really has a wonderfully
00:20:24.30\00:20:27.92
creamed rich taste, but
yet you have diluted the
00:20:27.95\00:20:31.16
fat a little bit with
the fiber and the nutrients
00:20:31.19\00:20:34.27
and the beans.
This is one recipe
00:20:34.30\00:20:37.34
I am going to try at
home. And then like I said
00:20:37.37\00:20:40.97
this is someone, this is
for someone with the gluten
00:20:41.00\00:20:42.98
free diet or anybody,
anybody will enjoy it.
00:20:43.01\00:20:45.77
That's right. Especially
for those with the gluten
00:20:45.80\00:20:47.55
free diet, so we will
serve it with some chips
00:20:47.58\00:20:50.95
and I think that its really
nice to make your own chips
00:20:50.98\00:20:56.42
if you can, yes, because
you avoid that hydrogenated
00:20:56.45\00:20:59.64
fat or even any of the
refined oils are not good.
00:20:59.67\00:21:03.63
So, I take tortillas and
I cut them into triangles
00:21:03.66\00:21:08.02
and put them in the oven
for, you know, 250 degrees
00:21:08.05\00:21:12.41
10-15 minutes, you know,
you just watch them and see
00:21:12.44\00:21:14.92
when they are crispy. Exactly,
00:21:14.95\00:21:16.53
you just want it basically
dry and now you can season
00:21:16.56\00:21:18.45
them with a little
salt, yes I heard of that.
00:21:18.48\00:21:20.12
Now is this in your
recipe book, in your cookbook,
00:21:20.15\00:21:22.80
some of the recipes
that I do in 3ABN are and
00:21:22.83\00:21:25.27
some of them you will
have to look on my website
00:21:25.30\00:21:27.98
for so and my website
is jenniferskitchen.com,
00:21:28.01\00:21:32.15
so that's,
alright, easy to remember.
00:21:32.18\00:21:33.62
Yes, that is easy and
then. Oh! Yes. The toppings
00:21:33.65\00:21:38.20
with onions and
garlic and tomato, tomatoes,
00:21:40.37\00:21:42.80
again you can use
raw if you like. Yes.
00:21:42.83\00:21:45.94
Umm! Look at that color
again, just really makes
00:21:45.97\00:21:50.25
a nice quick and easy meal
for anybody and even though
00:21:50.28\00:21:54.39
the avocadoes full of
fat you can have much less
00:21:54.42\00:21:56.72
fat than you get at the
local fast food restaurant.
00:21:56.75\00:21:59.41
That's right. But how
about a recipe for lunch
00:21:59.44\00:22:04.59
for a cold chilly
day? Ah! Sounds good.
00:22:04.62\00:22:07.11
That sounds great,
alright, let's make some
00:22:07.14\00:22:08.86
Minestrone Soup. Oh!
Minestrone Soup, okay.
00:22:08.89\00:22:11.51
Let's look at that for
that recipe for Minestrone Soup.
00:22:11.54\00:22:16.14
We need 2
tablespoons of olive oil,
00:22:17.04\00:22:19.34
1/2 of medium onion, 2
stalks of celery, diced,
00:22:19.37\00:22:23.51
4 medium carrots,
thinly sliced or diced,
00:22:23.54\00:22:26.82
1 1/2 cups of kale,
diced, 2 garlic cloves,
00:22:26.85\00:22:31.52
1 cup of cabbage shredded
or diced, 2 cups of water,
00:22:32.56\00:22:36.08
1 teaspoon of onion
powder, 1 teaspoon of basil,
00:22:36.11\00:22:40.96
1 ½ teaspoon of
oregano, 7 cups of tomatoes,
00:22:40.99\00:22:45.76
diced, 5 oz of uncooked
pasta, such as elbows or ziti,
00:22:45.79\00:22:51.38
1 small zucchini,
diced, which is optional,
00:22:51.41\00:22:54.52
1 1/2 cups of
kidney beans, drained,
00:22:55.27\00:22:57.40
and 1/2 teaspoon
of salt or to taste.
00:22:57.43\00:23:00.61
We will start our minestrone
by sautéing our vegetables.
00:23:02.84\00:23:05.39
Alright, we will set for
that, little bit of olive oil,
00:23:05.42\00:23:08.09
put that onions in and cut
those till it gets sautéing
00:23:09.79\00:23:14.34
and our celery and can you
stir, sure alright, alright.
00:23:14.37\00:23:20.06
And let's that go in, go ahead.
00:23:20.09\00:23:21.72
That's right and then we
can put some carrots in as well,
00:23:22.66\00:23:26.14
alright, and the colorful
meal. It is minestrone is very
00:23:27.55\00:23:32.06
satisfying meal and very
good for you with all these
00:23:32.09\00:23:33.98
vegetables, that's right,
and all you sauté that, alright.
00:23:34.01\00:23:37.75
I'm going dice some
kale to put in there.
00:23:37.78\00:23:41.16
In my opinion, kale is
what really minestrone soup,
00:23:41.19\00:23:44.17
minestrone soup. Yes.
And it's so good for you
00:23:44.20\00:23:46.65
and I really, there
are different kinds of kale
00:23:46.68\00:23:48.29
that is green and red
kale and I love both of them,
00:23:48.32\00:23:52.43
I grew these in my
garden. Oh! Did you.
00:23:52.46\00:23:54.44
That's one reason I
like kale so much is that,
00:23:54.47\00:23:57.27
that's so easy to grow it
must live in a very hot climate,
00:23:57.30\00:24:00.39
umm! umm! very easy to
grow and I have diced this up
00:24:00.42\00:24:04.58
and then put it
in the soup. Alright.
00:24:04.61\00:24:06.37
To get that boil and
then while that's cooking well
00:24:06.40\00:24:11.93
what we want to do,
if you are doing at home
00:24:11.96\00:24:13.94
is let that will to let
it get all your onions nice
00:24:13.97\00:24:17.13
and tender. Okay, and
then add a little bit of water
00:24:17.16\00:24:21.30
and some seasoning its
like onion powder and basil,
00:24:21.33\00:24:28.62
put salt to taste last. Okay.
00:24:29.50\00:24:31.99
And I like you
stir that up, alright,
00:24:32.02\00:24:34.80
and we will add our
tomatoes, let's flush here,
00:24:34.83\00:24:38.09
okay, so much nice
it's very colorful isn't it.
00:24:38.12\00:24:42.31
Umm! Umm! Gorgeous and
I think we over just left
00:24:42.34\00:24:44.82
that cook while we, while
we. Because our time is probably
00:24:44.85\00:24:48.83
turning out, yeah, and
then a really good thing
00:24:48.86\00:24:51.96
about the soup is that
you can cook the pasta right
00:24:51.99\00:24:54.67
in the sim, so we
will do that while probably
00:24:54.70\00:24:57.03
take a break.
What we are gonna do,
00:24:57.06\00:24:58.03
we gonna take a break
and we will be right back
00:24:58.04\00:24:59.14
with the final
product so stay tune.
00:24:59.17\00:25:01.21
We hope you have
enjoyed today's program with
00:25:03.28\00:25:04.94
Jennifer White. Now
let's take a moment to review
00:25:04.97\00:25:07.32
our healthy lunch
box recipes. Our Cashew
00:25:07.35\00:25:10.73
Ranch Dressing
needs 1/3 cup raw cashews,
00:25:10.76\00:25:13.68
1 tablespoon
sunflower seeds, 1/3 cup water,
00:25:13.71\00:25:17.52
2/3 cup silken tofu,
1/4 cup fresh lemon juice,
00:25:17.55\00:25:21.97
1 clove of garlic, 1
teaspoon salt, scant,
00:25:22.00\00:25:25.22
1 teaspoon onion powder,
1/2 teaspoon dried basil,
00:25:25.25\00:25:29.59
1/2 teaspoon dried
parsley, 1/4 teaspoon
00:25:29.62\00:25:33.31
savory optional.
00:25:33.34\00:25:34.80
For our Garbanzo
sandwich spread you will need
00:25:34.83\00:25:37.50
1/2 cup Cashew Ranch dressing,
00:25:37.53\00:25:40.19
1 1/2 cups of cooked garbanzos,
00:25:40.95\00:25:43.39
1/4 cup sliced black olives,
and the optional additions
00:25:43.42\00:25:47.64
would be 1/2 stalk
celery, diced, 1 green onion,
00:25:47.67\00:25:52.04
diced, 1/2 medium
carrot , shredded,
00:25:52.07\00:25:54.82
2 tablespoons of minced parsley.
00:25:54.85\00:25:57.35
For our White Bean
Guacamole we will need
00:25:57.38\00:26:00.34
1 medium onion,
diced, 2 teaspoons of oil,
00:26:00.37\00:26:03.81
1 clove of garlic,
minced, 3/4 cup diced tomatoes,
00:26:03.84\00:26:07.71
1 teaspoon onion
powder, 1/2 teaspoons salt,
00:26:07.74\00:26:11.13
a pinch of
oregano, pinch of paprika,
00:26:11.16\00:26:13.77
1 1/2 cups cooked navy or
great northern beans drained,
00:26:13.80\00:26:18.14
1 ripe Haas avocado, 2
tablespoons of lime juice,
00:26:18.17\00:26:22.54
and for garnish you will
need 3 tablespoons of finally
00:26:22.57\00:26:25.29
chopped fresh
cilantro or parsley.
00:26:25.32\00:26:27.72
For the minestrone soup
you will need 2 tablespoons
00:26:27.75\00:26:30.75
of olive oil, 1/2
medium onion diced,
00:26:30.78\00:26:33.75
2 stalks of celery
diced, 4 medium carrots diced,
00:26:33.78\00:26:37.67
1 1/2 cups of diced
kale, 2 cloves garlic minced,
00:26:37.70\00:26:42.23
1 cup shredded
cabbage, 2 cups of water,
00:26:42.26\00:26:45.96
1 teaspoon onion
powder, 1 teaspoon basil,
00:26:45.99\00:26:49.10
1/2 teaspoon oregano,
7 cups of diced tomatoes,
00:26:49.13\00:26:52.88
5 oz uncooked pasta,
1 small zucchini, diced,
00:26:52.91\00:26:57.27
1 1/2 cups of
kidney beans, drained,
00:26:57.30\00:27:00.24
1/2 teaspoons salt or to taste.
00:27:00.27\00:27:02.50
If you would like to
contact Jennifer White,
00:27:02.53\00:27:05.07
please call 3ABN at
1-800-752-3226 for more
00:27:05.10\00:27:10.60
information. Now
let's take a look at our
00:27:10.63\00:27:12.84
finished recipes with Jennifer.
00:27:12.87\00:27:14.57
Okay Jennifer, why
don't you show us what
00:27:17.53\00:27:19.31
we just made today?
Alright. We started off
00:27:19.34\00:27:21.69
with Garbanzo sandwich
bread a very nutritious
00:27:21.72\00:27:25.69
high fiber sandwich. And
then we have a nice little
00:27:25.72\00:27:29.72
laptop lunch box very
convenient and then we made
00:27:29.75\00:27:32.63
White Bean Guacamole. Oh!
Yes, very delicious creamy
00:27:33.68\00:27:37.68
Guacamole with
our homemade chips.
00:27:37.71\00:27:39.94
That's right and
then we made something for
00:27:39.97\00:27:41.98
our chilly day, a
lunch for a chilly days and
00:27:42.01\00:27:44.93
minestrone soup, which
is just full of nutrition
00:27:44.96\00:27:47.57
all those of that, oh!
yes, just what you need exactly
00:27:47.60\00:27:51.36
in the middle of the day,
middle of the day, exactly,
00:27:51.39\00:27:52.71
exactly. Lunch
doesn't have to be boring.
00:27:52.74\00:27:54.85
No, no, you know,
the variety is the key,
00:27:54.88\00:27:57.20
it's the spice of life. Yeah.
Right it's the spice of life,
00:27:57.23\00:28:00.79
yes, yes, and I always
said it is just so beautiful
00:28:00.82\00:28:03.36
and so colorful. But
Jennifer I wanna thank you
00:28:03.39\00:28:05.33
for sharing
your recipes with us.
00:28:05.36\00:28:07.42
Thanks for having
me. And then you have a
00:28:07.45\00:28:08.42
wonderful day and so I
wish you all God blessings
00:28:08.43\00:28:12.39
and thank you for joining us.
00:28:12.42\00:28:13.87