Participants: Angela Lomacang (Host), Jennifer White
Series Code: LCT
Program Code: LCT000052
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00:01 Would you like some healthy surprises in your lunch
00:03 box today? Stay tune we will be right back. 00:39 Welcome to Let's Cook Together. 00:40 My name is Angela Lomacang and I'm so glad you 00:43 have joined us today. We have some great recipes 00:46 for you today for your lunch box. 00:48 So, I would like you to stay tuned, get your little pen 00:52 and paper and write these recipes down or press record. 00:55 We have a great guest with us today her name 00:59 is Jennifer White and I would like to introduce to you 01:01 to her right now. Jennifer, we are glad that 01:04 you are here with us today. 01:05 Thank you Angela it's nice to be here. 01:07 Good. Now, why don't, why don't tell me a little bit 01:10 about yourself, so we could get to know who you are? 01:13 Well, I'm a health educator and I teach weight loss 01:16 and nutrition classes just general nutrition classes 01:18 throughout the United States and I've written a 01:20 cookbook called In Good Health. 01:22 And I'm really mostly interested in, 01:25 well in good health for the entire population, 01:28 but also the children because that's when the 01:32 health habits, the eating habits start. 01:34 That's right, that's right. So, we as adults need 01:37 to be good examples to our children by taking 01:39 healthy lunches, yes, to work with us. And school 01:43 and we need to be packing healthy lunches 01:45 for our children in schools. That's right. 01:46 Now, you do have children. How many do you have? 01:49 I have two children. Okay. 01:50 Joshua is my son and Sarah is my daughter. 01:53 And that Sarah today, wonderful young lady. 01:55 So, and you are from where now? 01:58 What do you say you are from? I live in Kentucky. 02:00 Kentucky. Alright, and that is where you are 02:01 from originally? I'm originally from Ohio. 02:04 Okay, well we got, we gonna do some lunch, 02:08 some little lunch slack snacks I should say 02:11 and what we are doing now. What do we gonna be 02:13 making today. First, we gonna make 02:15 a sandwich that almost people like to take in 02:18 their lunch, that's right exactly, just a basic sandwich. 02:19 Yeah, you are right. So, we gonna make what's 02:22 called a Garbanzo spread, which is a very healthy 02:25 sandwich filling to, you know, throughout the, 02:27 you mean Garbanzo beans, Garbanzo beans, 02:29 could make some nice sandwiches. 02:31 Yes, yes it's very delicious. 02:32 Umm! Is it like a peanut butter? 02:33 Ah! No, no, quite, it's, not quiet, well you'll see. 02:36 Yeah, that's right I'm looking forward to this. 02:39 And just it's just such a better option you know 02:41 when you, if attempted to go out to eat at 02:44 lunch time. Sometimes the nutritional content 02:47 of the food is very poor. Yes, and very high in fat. 02:51 Yes. By packing your own lunch, you can reduce 02:54 the fat content greatly. Oh! My, and you can replace 02:59 the bad fat with good fat, yes with good fat. 03:01 We have, what we are gonna make today is going 03:03 to use the sunflower seeds and cashews and that's a 03:06 good kind of fat everybody needs as suppose to the 03:08 oils are. That's right. You know and that's lunch meat 03:12 or something that you would put in a sandwich. 03:13 Yes, yes. And what I'm interested in is the 03:15 weight loss part because I'm always wondered 03:17 of people weight. So, I'm interested in that part. 03:19 A healthy lunch is really important and lot of people 03:21 want to skip breakfast and lunch. Yes. 03:23 And that's really we need to be eating a big breakfast 03:26 and big lunch to lose weight this will help, 03:28 breakfast like a king? Exactly. Right. 03:30 Lunch like a prince, prince. Yes. Dinner like a pauper 03:34 something like that. Exactly right. 03:35 Eat as light as you can for dinner. 03:36 So, what are we making today? 03:39 What exactly are we making today Jennifer? 03:41 Well, we are going to make a Garbanzo 03:43 sandwich spread. Because you know sandwiches 03:44 are typical lunch box food. Yes. But before we make 03:48 the spread, we need to make a little dressing 03:50 that goes in the spread. Oh! Okay. 03:53 And that's called cashew ranch dressing. 03:54 Okay, so we are gonna make the dressing first 03:56 and we are gonna put in our natural grown 04:00 Garbanzos and put it in our spread. 04:01 So, we will read the recipe for our Cashew 04:03 Ranch Dressing, cashew ranch dressing. 04:04 Okay, let's look at the recipe for that right now. 04:09 For the Cashew Ranch Dressing, we will need 04:11 1/3 cup of raw cashews, 1 tablespoon of 04:15 sunflower seeds, 1/3 cup of water, 04:19 2/3 cup of silken tofu, 1/4 cup of fresh lemon juice, 04:26 1 garlic clove, 1 teaspoon of salt, 04:30 which you use scant, 1 teaspoon of onion powder, 04:36 1/2 teaspoon of dried basil, 04:39 1/2 teaspoon of dried parsely, 04:42 1/4 teaspoon of savory, which is optional. 04:47 Alright, Jennifer let's go. Okay, 04:49 this is a really recipe making lunch boxes, 04:53 making lunches don't have to take lot of time. 04:55 Yeah. So, there are several ingredients here, 04:57 but I don't like to fool you, it will get really quickly. 04:59 Okay. We can probably make it in 5 minutes. 05:02 Oh! My. Not that long. Especially, if we had all 05:04 the ingredients. So, you need a blender. 05:06 Okay, which most people have, umm! umm! 05:09 and we are gonna put some cashews, 05:10 which are excellent source of healthy fats, 05:13 which we do need fat in our diet. Yeah. Yeah. 05:16 You know, we wanna do away with fats altogether. 05:17 And some sunflower seeds, yes, and a clove of garlic, 05:22 we have to mince it, the blender works like that, 05:25 yeah and some salt. Yeah, and onion powder, okay. 05:31 I like the way you have them all set, 05:33 you just pouring right here, and lemon Juice. 05:36 Lemon juice. And 1/3 cup of water. 05:40 Now, we gonna put tofu in, yes. But some people 05:44 try to stay away from soy, yes, they have allergy 05:48 or whatever you can make it without the tofu 05:49 you would replace it with some cashews. 05:52 Now, I have a quick question is that firm tofu or, 05:55 good question, yeah. This is extra firm tofu, 05:57 extra firm, but is, I always use extra firm because 05:59 I even getting tofu in that water. Yes, okay. 06:02 But that's a good question because there are 06:04 different kinds of tofu, yeah they are, 06:05 even extra firm. Yes and the kind that I'm going 06:08 to use is the silken tofu. Okay, 06:12 alright Mori-Nu Silken Tofu, silken tofu, 06:14 there are other brands, which is the 06:16 extra firm. Okay. Right, extra firm. 06:18 And the other kind, yes, that you can use is the, 06:22 oh! let's see I'm not sure what is called. Nasoya, 06:27 Nasoya, Organic Nasoya, Nasoya, yeah, 06:31 I don't have my glasses, Nasoya. 06:33 It's just and again you can use other brands, 06:35 but it's a different kind. This is water packed 06:36 and this is in the aseptic pack. Yes. 06:41 So, just different kinds, but anytime you want to 06:43 blend tofu you want to use the silken kind 06:46 and if you want to do a stir fry or something 06:49 that needs to hold together better you will use 06:51 the water packed. Oh! That's good to know. 06:52 Okay. So, we are using the silken, we are using 06:55 the silken today, that's for blending, okay, 06:57 there we go and let's blend this up. Alright, it goes. 07:01 And we want to just blend it towards really 07:14 creamy for second time or probably not running 07:17 as long as it needs to. Yeah. Okay. 07:19 And have some already finished here, 07:21 okay and you can see, oh! this looks different 07:23 than that because we forgot to put the herbs in. 07:25 Okay. So, we wanna do that real quickly, 07:28 first do that now, basil, dried parsely, 07:36 I have it right now, okay, and that look like 07:37 we don't want the herbs to be final touch, 07:39 so we just give it up a blend. 07:41 Okay. Now and that that's all you have to do, 07:46 just stir up the herbs real quick in that, 07:48 and this is our finished. What a finished product 07:51 will look like, it's very think and creamy when 07:53 you are done blending it and most people 07:55 will say that looks like tartar sauce, 07:57 it does little. Yes. And but this is just 08:02 the base for part of the base for our sandwich filling, 08:05 which is our Garbanzo sandwich spread, 08:06 that's right, which is so easy we don't really 08:08 had to read the recipe, but we have to read 08:10 the recipe. Oh! Yeah okay. And this for the Garbanzo 08:13 spread the recipe for that and it's called the Garbanzo 08:17 sandwich spread and what we need for that is 08:20 1/2 cup of Cashew Ranch Dressing, 08:23 1 ½ cup of garbanzos, which are cooked, 08:27 1/4 cup of black olives, sliced salt to taste, 08:33 1/2 stalk celery, which is diced, 1 green onion, 08:40 diced, 1/2 of medium carrot, shredded, 08:44 2 tablespoons of parsley, which is minced 08:47 and I think that's it. That's right. 08:50 That recipe, which is seen simple, right, 08:52 it has three basic ingredients and then you had 08:53 whatever optional additions that you want to add. 08:56 Alight. So you have garbanzos that you 08:59 start off with and you can either use canned 09:02 garbanzos or. Oh! I'll let you smash that one. 09:05 Yeah! Let me do this or you can use the bagged 09:09 garbanzos, wow, and you just put them in the 09:11 colander, yes, and mince them, yes, and put them in 09:12 a corkboard overnight and they are done it's very. 09:15 It doesn't really make the recipe a whole 09:17 lot longer, yeah, if you don't have these may other 09:19 time you can use the canned. They are little 09:22 as you can tell it little harder, it's a little harder, 09:24 smash. Yeah. And the ones that you cook at home. 09:27 Is it healthier to use the bagged one, so you just cook. 09:30 A little bit because you can control them 09:31 on the salt and some of the canned garbanzos 09:33 have a preservative in an order, yes, something 09:36 to keep them harder. Right. So, there is that advantage, 09:40 but you know it's to eat canned garbanzos 09:43 is better then going into the fast food restaurant. 09:45 Yeah, you are right. So, if you don't have time to, 09:47 if you don't think this ahead of time. Yeah. 09:50 So, well we have done with this. Right, 09:52 you don't have to smash until there, 09:53 to there really smash just slightly. 09:56 Okay, so that it sticks to the dressing. 09:59 Okay. And if you have children, yes, 10:01 and you are packing lunch for them you can get them 10:02 to smash the garbanzos because, that's right, 10:04 children like to eat what they play. They like to help. 10:06 Yeah, they like to help too and they like to eat 10:08 what they have made more likely, that's true. Okay. 10:11 So, you can make your dressing while your children 10:13 are smashing the garbanzos. Yes, and we can put 10:16 this in and you mix it all up and we can go to our 10:21 next recipe while we mix this, okay, and then we will, 10:24 we will come back and let me show you real quick 10:26 before we do that, yes, before we do that. 10:28 Yeah. I have this nice little lunch box that I really like. 10:31 Yes. I like it because you don't have a lot of 10:34 disposable bags, so there is not a lot of waste 10:36 and it allows you to put your, your bread in 10:41 one little container and your moist sandwich fillings 10:44 in an other container, oh, so that you don't 10:46 have soggy bead. That's a great idea. 10:48 So, after we are smashing this we can put our, 10:50 that's right, filling in here and it has 10:51 a little lid and has a little place, yes, for your spoon 10:54 or fork, the neat we can taught. 10:56 It looks so appetizing like you just wanna eat it. 10:59 Right, it makes lunch more enticing and kids like that. 11:02 You have to make it colorful for them. Right. 11:04 And you can use a variety of breads, you can use buns 11:07 or hotdog, oh yeah, hamburger buns, 11:09 hotdog buns, yes, peter bread, yes, that's right. 11:13 What else. Rice cakes, rice cakes yeah that's right. 11:17 And even some people; however, think that's raffles 11:19 make good bread. Yeah Raffles, 11:21 yeah there is some variety. If they go things like that. 11:23 Yeah. Yeah. So, anyway and sandwiches are just really 11:26 it's a typical lunch box meal, but my family 11:31 is on a gluten free diet, yes, and that makes bread 11:35 out of the lunch box scene. Yes. So, we have to be 11:38 little more creative there is there are gluten free breads 11:41 available, but they are not always the best nutritionally, 11:44 they are very expensive and some people does 11:46 not like the taste of them. They, but just not bread. 11:49 Now, what's wrong with gluten, some people are 11:52 allergic to it. Yes. It's a incense or a sensitivity 11:56 to gluten it's not, it's not bad for people, 11:59 who don't the sensitivity, I see, it's like an allergy. 12:01 Yeah, yeah, so our next lunch is a lunch for people, 12:05 who may have intolerance to gluten, yes, 12:09 and may not be able to take a sandwich to lunch. 12:11 Oh! Okay. Now what are we gonna be making next, 12:14 it's a White Bean Guacamole. White Bean Guacamole, 12:18 now that sounds interesting. 12:20 Let's read the recipe. Alright let's go. 12:22 For the White Bean Guacamole, 12:24 we will need 1 medium onion diced, 12:27 2 teaspoons of oil, 1 garlic clove, minced, 12:33 3/4 cup of tomatoes diced or tomatoes if you are 12:37 from Australia or England, 1 teaspoon of onion powder, 12:41 1/2 teaspoon of salt, a pinch of oregano, 12:46 and pinch of sweet paprika, 1 1/2 cup of navy or 12:54 great northern beans, cooked and drained, 12:57 1 ripe Hass avocado, 2 tablespoons of lime juice, 13:06 salt to taste. And for the garnish, 13:09 we will need 3 tablespoons of fresh cilantro 13:12 or parsley, finely chopped. 13:18 Okay, okay, well let's start, let's get our little sauté 13:21 pan on the burner and put a little oil in here, 13:26 yes, you can reduce the amount of oil that you 13:30 use in foods by having a lid, oh, and sautéing, 13:34 put the lid on sautéing, put the lid on, really, yeah, 13:36 that's a good way to, it keeps the moisture in. 13:38 Exactly and it doesn't burn, that's right, 13:40 also if you sauté things on low, yes, it will use less oil 13:44 and onions always taste better sautéing on that anyway. 13:47 Yes, yes, so we are gonna put some onions in now 13:53 you can really do this with fresh onions they don't 13:57 have to be sauté, oh really okay, it's kind 14:00 of like a sauce on top. So, you could use fresh onions 14:05 if you like, but lot of people don't like. Yeah. 14:08 Onions because they are so hot. Yeah. So, these are 14:11 strong smelling layer, the sweet onions might work 14:15 a little better in this recipe. Okay, and then what 14:18 I always do when I'm sautéing onions and garlic 14:22 together is I add the onions first, okay, 14:27 let them sauté a little bit. Yes. And then add the 14:31 garlic because if garlic gets too brown or it's 14:33 a better taste. Yeah, so, we let that cook a little. 14:36 It gets brown fast too, right, right. 14:41 And we like I said this is kind a like a sauce, 14:44 so if you really like a hot spicy garlic, 14:48 we sauce up and just go ahead and add more garlic, 14:51 but if you don't like it so much then just 15:00 Now, add speaking of seasonings, yes, 15:03 we will just turn this burner off once we get 15:05 the bite out of the onions right just however 15:09 you like it. We will turn the burner off and then 15:13 stirring our seasonings, yeah okay, onion powder, 15:17 yeah, and some sweet paprika, 15:23 and almost stir all this up and I guess the burner 15:27 is off because we wanted to off when we pour, 15:31 we add our tomatoes. We don't want, 15:34 we want them to have a fresh, yeah, 15:36 freshness to them, but we want also want 15:39 the flavors to mingle, so little bit of heat will help 15:41 them do that. Oh! That smells really good. Oh! God. 15:47 And the color is great. Umm! Umm! I like that. 15:50 Okay, so let that go while we get our 15:54 White Bean Guacamole, which is different, 15:58 yeah almost different. Yes it is little different. 16:00 I have never thought of White Bean Guacamole, 16:01 because eating Guacamole for lunch would 16:03 be pretty high in fat, yes, but we, 16:07 and this is good fat, it is good fat, 16:08 avocado is good fat to eat, right, only Guacamole 16:11 is little bit much. So, we are gonna tame 16:12 it down by mixing it with the white beans, okay. 16:15 Now the, the avocado is there certain type 16:20 that you prefer to use. These are called 16:22 Haas Avocados you can see they look on little wrinkly, 16:26 yeah, and they are dark when they get ripe, yes. 16:30 It works better in this recipe, the other types 16:31 of avocados are little watery, okay. 16:33 But these are the most common kind of avocados 16:36 they are hard to find it all. Now how do you know, 16:38 when it's ripe? Well, you know, 16:40 I like to buy my avocados in green, green, green, 16:42 yes, put them on the corner at home and 16:45 don't touch them, that's right. And that way 16:46 they ripen in my house, so that everybody picking 16:49 them up and getting bruises all over and I feel 16:51 like they ripe much better. They can put them 16:52 in the sun too. And I just gently feel with my thumb 16:56 and if it gives just a little bit to come. Exactly. 16:59 And we know that's right. And there are some 17:00 people that they are not sure, right, 17:02 when it is ripe, if it's machine you most likely gonna 17:05 have a bruises on the inside and so forth. 17:08 Yes, that's rights and here's a quick way to cut 17:12 an avocado. Wow! Let's see. 17:14 And it's not so messy either is kind of pull about 17:17 the skin, I take my chefs knife, yes, 17:19 it's a big knife, which I, a lot I really like lot of use 17:23 for everything, yes, and I go all the way down 17:25 to the pit and swirl it little around, 17:27 you can do this on the cutting board if you are 17:28 not comfortable. Oh! Interesting, okay. 17:30 And then knife down, yes. And twist well and 17:36 the avocado comes right open and to get 17:38 the pit out, yes, again you can do this on a cutting 17:40 board if you are not comfortable just gently 17:42 tap that. And then give it a twist and it comes 17:47 right out. I never knew that. So, 17:50 it is just makes it so much easier for that 17:52 knife to come out. That is so nice, we got to 17:55 set right there. Here we go, yeah, 17:56 now you can either slice in the veggies or in this 17:59 case we are gonna put it in our food processor, 18:01 so we would just scoop it out with the spoon. 18:03 Alright. Let's put our, you can open that, 18:06 yes and I will put, let just open the whole thing out, 18:10 now here we go you are right. And these are 18:13 white beans you can use your own home cook 18:16 white beans that you cooked in your food 18:18 processor yeah, got that, yes at home or if you 18:22 just didn't plan ahead in time just open up the 18:24 can and drain them really well. So, 18:27 you don't have soupy Guacamole. Exactly. 18:29 And we will put our, let's put our coloring next, yes, 18:33 so we can pour our lemon juice over top of the 18:35 avocado to keep it a nice color. 18:38 It should scoop right out of the skin with the big spoon. 18:41 Now can you get avocado year around? 18:44 There is avocado season, but it is quite long 18:47 and I remember right basically in United States 18:51 it's not a problem to get it all year around. 18:54 I'm not sure about other, right, occasions. 18:56 Yeah, I usually see it at the supermarket pretty 18:59 much all year. We really like avocados yes. 19:02 Like I said they are just an excellent source yes 19:05 it's a good fat, good source of vitamin E, yes, 19:08 lot of fatty chemicals in them. Even when 19:10 you are on diet, don't be afraid to eat some 19:12 of the good fats we need, the good fats. Yes. 19:15 Many times they happens to lose weight. 19:17 And that tastes good. Right and it gives you that 19:19 satisfied feeling without eating a bad fat, exactly. 19:22 So, we will put our lemon juice because 19:23 they it will turn brown, okay, for the lemon juice 19:25 I'm talking about. The amount of salt that you 19:27 use is gonna depend on what's in the beans already. 19:30 I'm just gonna put little bit of salt. Okay. 19:33 Put the lid on. If you don't have a food processor, 19:37 you can't do this by hand, it's quite a bit of, 19:39 yeah, switch on. I think that one needs little help 19:51 don't you. Yeah. A little avocado. 19:56 That a pretty green color, beautiful. Of course, 19:59 I love green, we are both in green, yeah look at, 20:01 Avocado Day, yeah. Okay, let's try this again, okay. 20:14 Okay and you can do it as smooth as you, 20:16 yeah it's very smooth and nice, and then we will 20:21 scoop it out of there. Oh! My, look how creamy 20:24 that is? And its, it really has a wonderfully 20:27 creamed rich taste, but yet you have diluted the 20:31 fat a little bit with the fiber and the nutrients 20:34 and the beans. This is one recipe 20:37 I am going to try at home. And then like I said 20:41 this is someone, this is for someone with the gluten 20:43 free diet or anybody, anybody will enjoy it. 20:45 That's right. Especially for those with the gluten 20:47 free diet, so we will serve it with some chips 20:50 and I think that its really nice to make your own chips 20:56 if you can, yes, because you avoid that hydrogenated 20:59 fat or even any of the refined oils are not good. 21:03 So, I take tortillas and I cut them into triangles 21:08 and put them in the oven for, you know, 250 degrees 21:12 10-15 minutes, you know, you just watch them and see 21:14 when they are crispy. Exactly, 21:16 you just want it basically dry and now you can season 21:18 them with a little salt, yes I heard of that. 21:20 Now is this in your recipe book, in your cookbook, 21:22 some of the recipes that I do in 3ABN are and 21:25 some of them you will have to look on my website 21:28 for so and my website is jenniferskitchen.com, 21:32 so that's, alright, easy to remember. 21:33 Yes, that is easy and then. Oh! Yes. The toppings 21:40 with onions and garlic and tomato, tomatoes, 21:42 again you can use raw if you like. Yes. 21:45 Umm! Look at that color again, just really makes 21:50 a nice quick and easy meal for anybody and even though 21:54 the avocadoes full of fat you can have much less 21:56 fat than you get at the local fast food restaurant. 21:59 That's right. But how about a recipe for lunch 22:04 for a cold chilly day? Ah! Sounds good. 22:07 That sounds great, alright, let's make some 22:08 Minestrone Soup. Oh! Minestrone Soup, okay. 22:11 Let's look at that for that recipe for Minestrone Soup. 22:17 We need 2 tablespoons of olive oil, 22:19 1/2 of medium onion, 2 stalks of celery, diced, 22:23 4 medium carrots, thinly sliced or diced, 22:26 1 1/2 cups of kale, diced, 2 garlic cloves, 22:32 1 cup of cabbage shredded or diced, 2 cups of water, 22:36 1 teaspoon of onion powder, 1 teaspoon of basil, 22:40 1 ½ teaspoon of oregano, 7 cups of tomatoes, 22:45 diced, 5 oz of uncooked pasta, such as elbows or ziti, 22:51 1 small zucchini, diced, which is optional, 22:55 1 1/2 cups of kidney beans, drained, 22:57 and 1/2 teaspoon of salt or to taste. 23:02 We will start our minestrone by sautéing our vegetables. 23:05 Alright, we will set for that, little bit of olive oil, 23:09 put that onions in and cut those till it gets sautéing 23:14 and our celery and can you stir, sure alright, alright. 23:20 And let's that go in, go ahead. 23:22 That's right and then we can put some carrots in as well, 23:27 alright, and the colorful meal. It is minestrone is very 23:32 satisfying meal and very good for you with all these 23:34 vegetables, that's right, and all you sauté that, alright. 23:37 I'm going dice some kale to put in there. 23:41 In my opinion, kale is what really minestrone soup, 23:44 minestrone soup. Yes. And it's so good for you 23:46 and I really, there are different kinds of kale 23:48 that is green and red kale and I love both of them, 23:52 I grew these in my garden. Oh! Did you. 23:54 That's one reason I like kale so much is that, 23:57 that's so easy to grow it must live in a very hot climate, 24:00 umm! umm! very easy to grow and I have diced this up 24:04 and then put it in the soup. Alright. 24:06 To get that boil and then while that's cooking well 24:11 what we want to do, if you are doing at home 24:13 is let that will to let it get all your onions nice 24:17 and tender. Okay, and then add a little bit of water 24:21 and some seasoning its like onion powder and basil, 24:29 put salt to taste last. Okay. 24:32 And I like you stir that up, alright, 24:34 and we will add our tomatoes, let's flush here, 24:38 okay, so much nice it's very colorful isn't it. 24:42 Umm! Umm! Gorgeous and I think we over just left 24:44 that cook while we, while we. Because our time is probably 24:48 turning out, yeah, and then a really good thing 24:51 about the soup is that you can cook the pasta right 24:54 in the sim, so we will do that while probably 24:57 take a break. What we are gonna do, 24:58 we gonna take a break and we will be right back 24:59 with the final product so stay tune. 25:03 We hope you have enjoyed today's program with 25:04 Jennifer White. Now let's take a moment to review 25:07 our healthy lunch box recipes. Our Cashew 25:10 Ranch Dressing needs 1/3 cup raw cashews, 25:13 1 tablespoon sunflower seeds, 1/3 cup water, 25:17 2/3 cup silken tofu, 1/4 cup fresh lemon juice, 25:22 1 clove of garlic, 1 teaspoon salt, scant, 25:25 1 teaspoon onion powder, 1/2 teaspoon dried basil, 25:29 1/2 teaspoon dried parsley, 1/4 teaspoon 25:33 savory optional. 25:34 For our Garbanzo sandwich spread you will need 25:37 1/2 cup Cashew Ranch dressing, 25:40 1 1/2 cups of cooked garbanzos, 25:43 1/4 cup sliced black olives, and the optional additions 25:47 would be 1/2 stalk celery, diced, 1 green onion, 25:52 diced, 1/2 medium carrot , shredded, 25:54 2 tablespoons of minced parsley. 25:57 For our White Bean Guacamole we will need 26:00 1 medium onion, diced, 2 teaspoons of oil, 26:03 1 clove of garlic, minced, 3/4 cup diced tomatoes, 26:07 1 teaspoon onion powder, 1/2 teaspoons salt, 26:11 a pinch of oregano, pinch of paprika, 26:13 1 1/2 cups cooked navy or great northern beans drained, 26:18 1 ripe Haas avocado, 2 tablespoons of lime juice, 26:22 and for garnish you will need 3 tablespoons of finally 26:25 chopped fresh cilantro or parsley. 26:27 For the minestrone soup you will need 2 tablespoons 26:30 of olive oil, 1/2 medium onion diced, 26:33 2 stalks of celery diced, 4 medium carrots diced, 26:37 1 1/2 cups of diced kale, 2 cloves garlic minced, 26:42 1 cup shredded cabbage, 2 cups of water, 26:45 1 teaspoon onion powder, 1 teaspoon basil, 26:49 1/2 teaspoon oregano, 7 cups of diced tomatoes, 26:52 5 oz uncooked pasta, 1 small zucchini, diced, 26:57 1 1/2 cups of kidney beans, drained, 27:00 1/2 teaspoons salt or to taste. 27:02 If you would like to contact Jennifer White, 27:05 please call 3ABN at 1-800-752-3226 for more 27:10 information. Now let's take a look at our 27:12 finished recipes with Jennifer. 27:17 Okay Jennifer, why don't you show us what 27:19 we just made today? Alright. We started off 27:21 with Garbanzo sandwich bread a very nutritious 27:25 high fiber sandwich. And then we have a nice little 27:29 laptop lunch box very convenient and then we made 27:33 White Bean Guacamole. Oh! Yes, very delicious creamy 27:37 Guacamole with our homemade chips. 27:39 That's right and then we made something for 27:42 our chilly day, a lunch for a chilly days and 27:44 minestrone soup, which is just full of nutrition 27:47 all those of that, oh! yes, just what you need exactly 27:51 in the middle of the day, middle of the day, exactly, 27:52 exactly. Lunch doesn't have to be boring. 27:54 No, no, you know, the variety is the key, 27:57 it's the spice of life. Yeah. Right it's the spice of life, 28:00 yes, yes, and I always said it is just so beautiful 28:03 and so colorful. But Jennifer I wanna thank you 28:05 for sharing your recipes with us. 28:07 Thanks for having me. And then you have a 28:08 wonderful day and so I wish you all God blessings 28:12 and thank you for joining us. |
Revised 2014-12-17