Its lunch time and
you open your lunch box
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and all you see
there is the same old
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peanut butter
sandwich. Would you like to see
00:00:07.20\00:00:09.75
something else
in there? Well stay
00:00:09.78\00:00:11.77
with us, we'll be right back.
00:00:11.80\00:00:13.07
Welcome friends
to a new program of
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Let's Cook Together
and today we've some
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very special recipes
for you for that lunch box
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and with us we have
Angela Poch and she is
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a nutritionist and
she has some delicious
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things to show you.
Angela, how are you?
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Very good thank you.
I'm glad that you're here
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with us today.
I'm glad to be here.
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And I know that
you're going to make happy
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many people that are
have to take lunch boxes
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to their job or even the
children in school right.
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Yeah. But, Angela, first tell
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us a little bit about yourself.
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Well, I'm a
nutrition councilor, I took my
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nutrition counseling at
a school in Calgary called
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Total Health School of
Nutrition and I took it
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because I wanted
to better learn how to
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prepare foods in the
right amounts to have
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good nutrition as a vegetarian.
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And that's important,
because we even though,
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we may not know how
to cook well, healthy,
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but many times. We
don't know the persons.
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Right, we don't
know exactly how much
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protein should we
have, how much carbohydrate,
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and so I wanted to learn
all that. I want to be well
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versed from a scientific
standpoint on what that
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was and so I went
to school for that.
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Well that's wonderful
because it's very hard
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sometimes to when
they talk to us about
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portions, carbohydrates
and protein and sugars
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and all that, we
may have a number,
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but we don't know how
to relate to it right.
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Right. So, very
good, so you're gonna teach
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us a little bit about
that. We talk a little bit about
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that today, yeah.
Okay well, how about if
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we go and read out recipe. Sure.
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First recipe is Tofu
Slices. We've one pound of
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firm water packed
tofu, 1/4-1/2 cup of
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unfermented soy sauce.
2-4 tbsp of nutritional
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yeast flakes
and that's optional.
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Very good, so then how
about if we get hands on it.
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Sure, so you
open the package and
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you would drain them.
Really well and you can
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use different consistencies
of Tofu. You can use extra
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firm and make them
much more firm slice
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and depends on the
family's taste, whether
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they would like it chewier
or whether like it softer.
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You can use medium
Tofu as well, but you
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have to be very careful
when you're flipping it,
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because it will
break. It will break easily.
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So, we're gonna.
Sounds like preferably
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is the very firm.
Yeah, this one here is
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just firm, so you can
use extra firm or firm.
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We're just gone slice
it in about a quarter inch
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slices and Tofu is
very high in. Too thick.
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Not too thick and you
could even go thinner,
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but it will be a little
bit easier to break when
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you got flip it so. Of course.
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You keep it a little
thicker, the first time
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you try this recipe.
Yeah. It will work a lot easier
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then if you we're
doing it thin. But as you get
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used to it, you
could go a little thinner,
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the thinner you go,
the more flavor will
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permeate through when
you use the soy sauce.
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Well, okay, it makes sense.
So, just slice that all up,
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we get a pan on. Okay so.
And this is recipe is like
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very low fat just the fat
that's in the Tofu naturally.
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Tofu is high in
protein and low in fat.
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But, I noticed that
you are cooking with a pan
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that doesn't stick.
How about if you're using
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pan that sticks, should
we use, is it okay to use
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that with some oil.
A little bit of oil,
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could preseason it,
especially if it was cast
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iron, you can preseason
it. Okay, but this is really
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very convenient and easy.
You have the non-stick is nice.
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Non-stick. For sure. Very good.
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So, let's get that in
there and let's put the braggs
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on for the
non-fermented soy sauce whatever
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you use and I
actually don't mention this
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recipe at home. As you
can see, so lets get it
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covered and then
once it's heating.
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We're gonna flip them
and put more soy sauce
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on it, Tofu is again
very high in tryptophan.
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And tryptophan is
an essential amino acid
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that our bodies
need. There is actually 22
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amino acids that we
need in protein, that we
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need in our foods,
they only called nine of
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those essential fatty
acids because our body
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can't make those
nine. So, our body can make
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the other amino acids
of the 22, but not those
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nine. And, so
they're considered essential
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because you need to
eat them in your food.
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So, you can add some
of those through the Tofu.
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Right. And the tryptophan,
you're body converts that
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to serotonin using
sunshine and your body
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functions and so then
from there it makes melatonin.
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That's a very good
information. Now, it seems
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like you're cooking
on very low heat or,
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I didn't get it hot
enough. So, it will heat
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up and bubble. Okay.
So, maybe we should go on.
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I tend to put things
like quickly on hot heat.
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Sure. And, then I'm
in trouble sometimes.
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Yeah, I think it's too
hot, things will smoke,
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whenever you have
smoke. Right. That creates
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carcinogens, so we
don't want that. Oh! Yes.
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Especially oils, fats.
Fats that get too hot will
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create carcinogens and we really
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don't want, want
those. No, so we're gonna cook
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it in a low heat.
So, maybe while that's
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cooking we can go
on to our next recipe.
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Okay, let's do that.
We're gonna do G-Good
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Dinner Loaf, we need a
half a cup of boiling water.
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A quarter cup to one
half cup of peanut or
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walnut butter, one
cube or one table spoon of
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beef seasoning, two
and half cups of gluten
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flour, one quarter cup
of nutritional yeast flakes,
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one quarter cup of
unfermented soy sauce
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and two cups of water.
Angela, why do you call
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this is the G-Good Dinner Loaf.
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G stands for gluten
and quite often people that
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hear gluten and they
kind of wrinkle their
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face and they
don't understand why you
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call something gluten,
so I just took the gluten
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off and left the G.
Oh! I see, but that's good.
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Because some people will
know right away, that this
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to have gluten and
if they are not able to
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process gluten
and. Right for that.
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Then they can note right away,
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it's nice enough for me.
Right. But, those that can
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eat gluten, these is
gonna be a great recipe right.
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Yeah and this is one
of the reasons I did the
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Tofu slices.
Because then they have the
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option of, if they are
wheat or gluten intolerant,
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we're able to use
the Tofu slices which we
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just made in our previous
recipe and if they can't
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have soy, they
can have the gluten.
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Wonderful, that's
very, very good information.
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So, shall we start.
Sure. Okay. The first thing,
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we're gonna do of course
is we need our gluten flour.
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Yes. So, we've our two
and half cups of gluten flour,
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right and then
we're gonna put in our
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nutritional yeast
flakes. Nutritional yeast, now
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tell us a little bit
about that nutritional yeast.
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Nutritional yeast
flakes, nutritional yeast flakes
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are high in B-vitamins.
Umm! And most and some brands
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are actually having B12,
which can hard for vegans
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and vegetarians to
get, so just check.
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And they way to know it is to
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look at the
package. On the package,
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it should have it.
Very good, and then.
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We're gonna mix our
liquids if you want put
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the liquids together.
Okay. So, we've water here
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and this is our.
Then we're gonna put it
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here altogether and.
Yeah, now put the peanut
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butter in there
first, before we put it here.
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There you go. And you
can use walnut butter;
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walnut butter has Omega-3 and
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Tryptophan, good for the brain.
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How about almond
butter? Almond butter would work
00:08:06.78\00:08:08.99
here as well.
Because I know a lot of
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people like almond butter.
Yeah. And I know I do, okay.
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Mixed that up. So,
then we're gonna mix it up,
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now we're a little
early to mix it up. It is, but
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that's okay. We're
gonna work it really
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good in this bowl.
Okay, so we just want
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them to break it up
a little bit. Right.
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Okay, I think
that looks pretty good.
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And we got in.
We're just gonna mix
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that all together.
You know there's lots of
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different ways to
make lunch boxes and you
00:08:41.34\00:08:45.43
don't have use even
bread every time you
00:08:45.46\00:08:47.45
make a sandwich. My
mom used to use waffles.
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Oh! Really. She'd actually
make a batch of waffles,
00:08:50.36\00:08:52.63
left over waffles,
which is also good for people
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who've gluten or
wheat intolerance because we
00:08:54.55\00:08:56.29
could make oat waffles,
you can make rice waffles.
00:08:56.32\00:08:58.32
Yes. You have different waffles.
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Wow! What a great
idea, that's really true.
00:08:59.50\00:09:01.86
So, she used waffles
and put different fillings
00:09:01.89\00:09:04.46
in the waffles for
my lunch, you can use
00:09:04.49\00:09:07.03
tortillas and
wraps. Yes, in the waffles,
00:09:07.06\00:09:11.19
the children that loves
waffles. They would just
00:09:11.22\00:09:15.34
be so thrilled,
yes it's fun, to see
00:09:15.37\00:09:17.42
how it is, yes its
something different.
00:09:17.45\00:09:18.42
For the sandwich.
Yeah, so you see that
00:09:18.43\00:09:20.47
peanut butter just kind
of breaks up right in there.
00:09:20.50\00:09:22.23
I can see that, I
can smell it already too.
00:09:22.26\00:09:24.33
Umm! Wonderful.
And we're just going to
00:09:24.36\00:09:27.11
put that in, we're gonna spray
00:09:27.14\00:09:28.39
our pan with non-stick spray.
00:09:28.42\00:09:30.44
And then we'll
put our loaf in there.
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This was a very
quick recipe too.
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Throwing things
at you, sorry Irma.
00:09:45.49\00:09:47.87
That's okay.
Now, we're just going
00:09:48.43\00:09:49.94
to form this into bit
of a loaf. Just to make it
00:09:49.97\00:09:53.99
pretty and it'll
slice better if it
00:09:54.02\00:09:55.64
doesn't have any air
pockets. You know, I've always.
00:09:55.67\00:09:58.37
This will
actually rise in the oven.
00:09:58.40\00:09:59.55
Oh! It does. Umm!
Like of course because
00:09:59.58\00:10:01.95
it's got the flour. The gluten.
00:10:01.98\00:10:03.45
Angela, this is
wonderful, because you
00:10:04.61\00:10:07.46
know vegetarians
sometimes they think
00:10:07.49\00:10:10.22
that recipes
are too difficult to
00:10:10.25\00:10:12.71
deal with, but its not.
No. There are so many, many
00:10:12.74\00:10:17.10
wonderful recipes
like this very easy,
00:10:17.13\00:10:19.70
no time consuming. No,
didn't take very long at all.
00:10:21.20\00:10:23.92
And delicious and
nutritional. Yeah, and it's very
00:10:23.95\00:10:26.13
forgiving, for instance
if you forget the, to put
00:10:26.16\00:10:28.33
the gluten with
bullion in like we did.
00:10:28.36\00:10:29.36
Yeah, like we did. You
can actually pour it on top.
00:10:29.39\00:10:31.51
Oh! Well, I like that
too, because sometimes
00:10:31.54\00:10:35.01
you do get busy talking
or. Yeah. Taking care of
00:10:35.04\00:10:39.27
the next recipe or
whatever and you forget.
00:10:39.30\00:10:42.43
You forget things. Yes.
The gluten observe will this,
00:10:42.46\00:10:44.78
we're just gonna tuck it
down. So that water goes down
00:10:44.81\00:10:47.95
and it will permeate
into the roast or the loaf
00:10:48.52\00:10:50.78
that way a lot
better. Wonderful.
00:10:50.81\00:10:53.08
You know there is lots
of things you can put in
00:10:53.11\00:10:54.36
the lunch box. Lot of
people put in fruit, they,
00:10:54.39\00:10:56.47
you know they put in
their apple and their
00:10:56.50\00:10:57.64
peanut butter
sandwich and their apple and
00:10:57.67\00:10:59.12
peanut butter
sandwich and then an orange and
00:10:59.15\00:11:00.53
peanut butter
sandwich But, you can put
00:11:00.56\00:11:02.64
vegetables in the
peanut butter sandwich, or pea
00:11:02.67\00:11:04.29
gluten loaf, you can
do vegetables chopped
00:11:04.32\00:11:07.96
vegetables like carrots,
broccoli, celery, put them
00:11:07.99\00:11:11.78
in baggies with a little
bit of water or get those
00:11:11.81\00:11:13.35
air tight containers
and put those in your lunch.
00:11:13.38\00:11:15.75
Make a little dip.
Wonderful, what about
00:11:15.78\00:11:18.40
if it's, lets say this is
in the refrigerator and it's
00:11:18.43\00:11:20.79
cold and you don't
want to eat it cold.
00:11:20.82\00:11:23.14
You want to reheat
it, You can have it,
00:11:23.17\00:11:25.33
how would you do
that? you can keep it sliced
00:11:25.36\00:11:27.05
in refrigerator. You
can even freeze this dish.
00:11:27.08\00:11:29.36
Wonderful. And
then you could just
00:11:29.39\00:11:30.36
fry, fry it or heat
it lightly in a non-stick
00:11:30.37\00:11:34.16
pan or you can
put it in a 9/13 dish.
00:11:34.19\00:11:37.44
Put your slices in
there, put a nice gravy on top
00:11:38.08\00:11:40.74
bake it in the
oven, till it's warm.
00:11:40.77\00:11:42.37
Wonderful. Then
you could serve it with
00:11:42.40\00:11:43.64
potatoes or
rice. That's very good,
00:11:43.67\00:11:45.24
it really smells good
too. Yeah, that's very.
00:11:45.27\00:11:47.64
It's so. A very easy dish,
even men can make this dish.
00:11:47.67\00:11:52.64
Very good idea.
Okay, how about if we read
00:11:53.49\00:11:57.23
the next recipe.
Sure, let's go into
00:11:57.26\00:11:58.88
our next recipe. Okay.
00:11:58.91\00:11:59.88
Our next recipe
is Blueberry Muffins,
00:12:01.94\00:12:04.09
for that we will
need, three quarters cup of
00:12:04.78\00:12:06.99
whole wheat flour
or spelt, one cup of
00:12:07.02\00:12:10.00
unbleached flour, one
half cup of raw sugar,
00:12:10.03\00:12:13.61
one half teaspoon of
sea salt, one and one half
00:12:14.44\00:12:18.13
tablespoons of
Ener-G baking powder,
00:12:18.16\00:12:20.44
one and a quarter
cups of soy milk or coconut
00:12:20.47\00:12:23.50
milk, one quarter cup
of applesauce or vegetable
00:12:23.53\00:12:26.98
oil, 1/8th
teaspoon of almond extract,
00:12:27.01\00:12:30.96
one teaspoon of vanilla extract,
00:12:31.72\00:12:33.83
one cup of fresh
or frozen blueberries.
00:12:34.30\00:12:36.88
Angela, we're gonna
make Blueberry Muffins
00:12:38.52\00:12:41.54
I'm so glad, but I've a
question. Are were Muffins
00:12:41.57\00:12:46.67
in general very high calorie.
They can be if you use oil,
00:12:46.70\00:12:50.87
so you can use oil,
to get your omega-3s,
00:12:50.90\00:12:53.49
you could use canola
oil or if you have children
00:12:53.52\00:12:56.04
who have growing
needs, they need the
00:12:56.07\00:12:57.85
oils and so, they need
to have that extra fat in
00:12:57.88\00:13:01.13
their diet. But, if
you wanna lose weight and
00:13:01.16\00:13:03.24
you're wanting low
fat then you can use the
00:13:03.27\00:13:04.80
applesauce and
that's why we show in the
00:13:04.83\00:13:06.37
ingredients that
you could use applesauce
00:13:06.40\00:13:07.88
or you could use
oil. Oh! Wonderful,
00:13:07.91\00:13:10.10
because they're
wonderful in the morning.
00:13:10.13\00:13:11.92
Yeah. You know.
Muffins are great,
00:13:11.95\00:13:13.82
because you can
put in the lunch box.
00:13:13.85\00:13:15.65
You can use bran
muffins, blueberry muffins;
00:13:15.68\00:13:17.66
you could use
raspberries in this recipe.
00:13:17.69\00:13:19.42
As you can say
blackberries and you
00:13:21.07\00:13:23.85
can just do all kinds
of things with muffins.
00:13:23.88\00:13:26.30
So, you can do different fruits.
00:13:26.33\00:13:27.84
Different fruits. Put
in different fruits. Yeah.
00:13:27.87\00:13:30.25
There would be,
that's great. Okay so, how do
00:13:30.28\00:13:33.30
we get started on
this. Okay, we're gonna start
00:13:33.33\00:13:34.88
with the dry ingredients.
So, go ahead and put
00:13:34.91\00:13:37.00
the dry ingredients. So,
we're gonna put our flour.
00:13:37.03\00:13:39.96
Right, we've one cup
of unbleached flour and
00:13:39.99\00:13:42.65
you could use whole wheat pastry
00:13:42.68\00:13:44.07
flour as well or spelt.
So, we put both together.
00:13:44.10\00:13:47.24
Yeah. And the whole
wheat. Yeah, and you can use
00:13:47.27\00:13:50.86
strictly whole wheat.
We're gonna use a little
00:13:50.89\00:13:52.73
bit of white, just to
make them a little lighter.
00:13:52.76\00:13:54.55
It actually help us
in digestion, if there is
00:13:55.38\00:13:57.26
digestion problems to
have them a lighter then
00:13:57.29\00:13:59.84
a heavy
consistency and it goes for
00:13:59.87\00:14:02.07
bread or muffins and so. Okay.
00:14:02.10\00:14:03.88
We're just gonna make them
a little lighter and a trick
00:14:03.91\00:14:06.63
that my aunt taught
me is if you whisk it,
00:14:06.66\00:14:08.64
it acts likes, it
acts like sifting.
00:14:08.67\00:14:11.32
The old fashioned sifters,
that you sift flour first.
00:14:11.35\00:14:13.50
So, if you actually lighten
it with a whisk or in this
00:14:13.53\00:14:16.77
case we can use a
fork. You can. Good idea.
00:14:16.80\00:14:19.73
It lightens the flour
and it helps them to rise a
00:14:20.44\00:14:22.80
little higher.
Alright, we're gonna add our
00:14:22.83\00:14:25.12
raw sugar. Okay so we
put sugar, so we're doing in
00:14:25.15\00:14:28.45
dry ingredients.
I'm gonna use some
00:14:28.48\00:14:30.47
Ener-G baking
powder. Ener-G baking powder.
00:14:30.50\00:14:32.58
The reason I've
Ener-G baking powder here is
00:14:32.61\00:14:35.43
because it doesn't
have any baking soda in it.
00:14:35.46\00:14:37.89
And baking soda is very
hard, especial if you've
00:14:38.56\00:14:40.58
arthritis it affects
your joints and it's also
00:14:40.61\00:14:44.04
difficult for
digestion. Our body actually
00:14:44.07\00:14:47.24
makes baking soda
believe it or not.
00:14:47.27\00:14:49.07
And it uses it to
neutralize the acids in
00:14:49.10\00:14:51.11
our stomach after
digestion is finished.
00:14:51.14\00:14:53.31
So, what is happening
is we're using the baking
00:14:53.77\00:14:55.16
soda before we
digest. You can see the
00:14:55.19\00:14:57.06
problem, now we're
neutralizing the acids
00:14:57.09\00:14:59.54
before we've digested
our foods and we're not
00:14:59.57\00:15:01.42
going to get the
nutrients that we need.
00:15:01.45\00:15:02.68
Sounds great. So, we
wanna avoid this baking soda.
00:15:03.37\00:15:04.93
That's great. So, this is
one brand that I've found,
00:15:04.96\00:15:08.35
that doesn't have
baking soda, it's very hard to
00:15:08.38\00:15:10.03
find without baking
soda in it. It's called
00:15:10.06\00:15:12.31
cardium sodamide,
well in the old days,
00:15:12.99\00:15:15.26
they called it
'salt stress.' Oh! Okay.
00:15:15.29\00:15:17.74
So, it was an interesting term.
00:15:17.77\00:15:19.14
Yes. But, that's what
they used to call it back in
00:15:19.17\00:15:20.59
1800s, 1900s, they
called it 'salt stress.'
00:15:20.62\00:15:22.69
That's good,
because you know Angela.
00:15:22.72\00:15:24.54
Many times that you
got the bad luck and
00:15:24.57\00:15:27.80
they have muffins
or some sort of cake,
00:15:27.83\00:15:30.54
where they use
baking powder, sometimes it
00:15:31.09\00:15:33.34
accumulates in areas
and then you take a bite
00:15:34.13\00:15:37.29
and it's not so
pleasant to taste.
00:15:37.32\00:15:39.75
Right. How about
this product, does it have
00:15:39.78\00:15:42.27
that also after
taste? Right, you wanna make
00:15:42.30\00:15:44.30
sure its
thoroughly mixed, any leveling
00:15:44.33\00:15:46.55
would do that.
Any leveling. Yeah.
00:15:46.58\00:15:47.90
So you wanna make, Okay,
sure its thoroughly mixed,
00:15:47.93\00:15:49.36
make sure there's no
lumps in there, the other
00:15:49.39\00:15:51.84
nice thing about
the Ener-G baking powder
00:15:51.87\00:15:53.70
is it's calcium
carbonate, citric acid
00:15:53.73\00:15:55.96
and when you put those
two together with liquid.
00:15:56.43\00:15:58.89
It creates calcium
citrate, which is one of
00:15:58.92\00:16:01.26
the most absorbable forms
of calcium that you can have.
00:16:01.29\00:16:04.29
Of course calcium is
not only for good bones,
00:16:04.66\00:16:06.45
but it's also good
for nerve function.
00:16:06.48\00:16:07.84
Yes. And other body
needs and so calcium is one of
00:16:07.87\00:16:10.95
very vital.
Stress. Yes. Very good.
00:16:10.98\00:16:13.69
Helps with lowering
your, just like you say stress.
00:16:13.72\00:16:18.32
We're gonna add the blueberries.
00:16:18.35\00:16:20.64
These were frozen,
but you can use fresh.
00:16:20.67\00:16:22.96
Blueberries you know are
very high in antioxidants.
00:16:22.99\00:16:26.00
Yes. We're gonna
coat this with the flour,
00:16:26.03\00:16:28.38
one of the reason
we want to coat the
00:16:28.93\00:16:30.13
blueberries with
flour. So, they don't sink to
00:16:30.16\00:16:31.77
the bottom in our
muffins. Okay. When you coat the
00:16:31.80\00:16:34.53
blueberries with flour,
it prevents that sinking
00:16:34.56\00:16:36.79
and so they're nice
and even throughout the
00:16:36.90\00:16:38.75
muffins, so we want
that. That's how, when I do my
00:16:38.78\00:16:41.43
fruit cake, you do
that the same thing.
00:16:42.19\00:16:45.11
Right. Coat them
with. Coat all fruits.
00:16:45.68\00:16:47.35
Yes. So, they don't all
float to the bottom, sink them
00:16:47.38\00:16:50.08
and when they cut
the cake and they're all
00:16:50.11\00:16:51.08
there at the bottom. One
side. And sure, we're gonna
00:16:51.11\00:16:54.07
combine our liquid,
we'll combined all our
00:16:54.10\00:16:55.65
liquid in one
container. I'll do that, does it
00:16:55.68\00:16:58.38
matter which one go
first. Now, we're using canola
00:16:58.41\00:17:00.68
oil here again
because we're talking about
00:17:00.71\00:17:02.37
brain function and
brain foods. So we want to
00:17:02.40\00:17:04.26
use the omega-3, but
you can use applesauce
00:17:04.29\00:17:07.25
if you're trying to lose weight.
00:17:07.28\00:17:08.33
And the almond extract.
Yeah. Almond and vanilla.
00:17:08.36\00:17:12.48
Now, we're just gonna
stir that up, make it,
00:17:14.55\00:17:18.20
mix it thoroughly
there. Now one of the other
00:17:18.23\00:17:22.74
tips I should,
before we combine these two.
00:17:22.77\00:17:24.86
One of the things I
should talk about with Ener-G
00:17:24.89\00:17:26.73
baking powder, unlike
all the other baking powders
00:17:26.76\00:17:29.56
in the market, we saw
the ones that I've see
00:17:29.59\00:17:30.81
and done a little
bit of research on it.
00:17:30.84\00:17:32.44
They're double
acting baking powders. Yes.
00:17:32.96\00:17:35.91
That's why they add the
baking soda, there's lots
00:17:35.94\00:17:37.76
of ingredients in
there and that's the first
00:17:37.79\00:17:39.26
leveling and then
also the baking soda helps
00:17:39.29\00:17:41.37
leveling as well
and double acting means,
00:17:41.40\00:17:43.57
once it'll start
to leveling, you know
00:17:43.60\00:17:46.14
I see the bubbles. When
you put them together. Yes.
00:17:46.17\00:17:47.66
And let the first
leveling ingredient and the
00:17:47.69\00:17:49.98
second time, it levels
as in when the heat hits it
00:17:50.01\00:17:52.76
and the heat comes on
there, in the oven and
00:17:52.79\00:17:55.35
they come up even
more. Ener-G baking powder
00:17:55.38\00:17:57.58
only levels once,
part time while you're
00:17:57.61\00:18:00.86
stirring it and part time
in the oven. So, if you're
00:18:00.89\00:18:03.67
too long and you're
mixing it and you step
00:18:03.70\00:18:06.16
way and you go do
something, they're not
00:18:06.19\00:18:07.91
gonna turn out. So a
lot of people have avoided
00:18:07.94\00:18:10.81
some of the more healthier
baking powders, because
00:18:10.84\00:18:12.72
they don't get this
fluffy. So one of the tricks of
00:18:12.75\00:18:14.86
getting them fluffy,
is make sure when you
00:18:14.89\00:18:16.86
put this together.
Swing the pan and get it.
00:18:16.89\00:18:20.43
Only once. That's
right. Very good, okay.
00:18:20.46\00:18:23.56
So put that in. We put this.
00:18:23.59\00:18:25.36
So, we're gonna make
sure as quickly as we can.
00:18:28.53\00:18:30.36
Well Irma, why don't you finish
00:18:33.87\00:18:35.42
stirring that up
for us. I'll be glad to,
00:18:35.45\00:18:36.91
this looks like it's
gonna be just delicious.
00:18:38.73\00:18:41.51
I love blueberries.
Umm! Especially in muffins.
00:18:42.51\00:18:46.51
Muffins are you know
one of the nice things,
00:18:47.61\00:18:50.10
when you put them in
lunch kit is, there are
00:18:50.13\00:18:51.91
not gonna ooze out
anywhere like a pastry
00:18:51.94\00:18:55.24
or like cake or sorry
like a pie. A piece of
00:18:55.27\00:18:58.58
pie might, you know come
apart. Muffins you can throw
00:18:58.61\00:19:01.52
them in a baggy, put
them in the lunch kit
00:19:01.55\00:19:03.22
and away you go.
Oh! It's pretty good,
00:19:03.25\00:19:05.56
just maybe get
around the edge there and we
00:19:05.59\00:19:08.10
get our pan ready. Go
ahead and spray our pan
00:19:08.13\00:19:12.52
with non-stick spray
or you can use muffin,
00:19:12.55\00:19:15.21
muffin papers, kind
of fun sometimes to use.
00:19:15.24\00:19:17.47
Oh! Yes. Decorate
children, yeah they love it.
00:19:17.50\00:19:19.48
you can use muffins papers with
00:19:19.83\00:19:21.30
leaves on them for fall,
or you can do Christmas ones.
00:19:21.33\00:19:24.51
You could do stuff for
spraying, just make them fun.
00:19:24.54\00:19:27.68
So, you can get
creative. You can. Excellent.
00:19:27.71\00:19:30.56
Yeah. This is
really good to have the
00:19:30.59\00:19:32.46
children be involved.
Not only making it, but
00:19:32.49\00:19:36.02
putting it in the
little containers.
00:19:36.05\00:19:38.70
They sure could. Paper
cups, they'd love that.
00:19:38.73\00:19:41.72
Oh! That's really
good. That's good.
00:19:41.75\00:19:43.40
So, we're just gonna
fill these. How much.
00:19:43.70\00:19:45.05
About three quarter's full.
Okay. I'll just borrow that.
00:19:45.08\00:19:48.25
You may need that yeah.
00:19:48.28\00:19:49.25
Maybe a little full,
you don't wanna it ----
00:19:52.31\00:19:54.75
'cause it will
come up over the edge.
00:19:54.78\00:19:56.03
So, we're gonna just get
this about three quarters full.
00:19:56.70\00:19:58.74
And you know another
wonderful thing to put
00:19:59.46\00:20:00.69
in a lunch box is a
little I love to you note.
00:20:00.72\00:20:03.22
Oh! Yes. And to
say, thank you, you know,
00:20:03.25\00:20:08.21
for being sweet to me
today or those kind of
00:20:08.24\00:20:12.91
things that really
encourages our family.
00:20:12.94\00:20:14.84
When we give
them little words of
00:20:14.87\00:20:15.99
encouragements.
Speak thank yous.
00:20:16.02\00:20:18.34
These muffins are
especially for you,
00:20:19.04\00:20:20.49
they were so
wonderful this morning.
00:20:20.52\00:20:22.52
Once we went to
school. Yeah. So one time my
00:20:22.55\00:20:27.42
mom needed to
get some things for.
00:20:27.45\00:20:29.76
She was living at
home, and her mom, she needed
00:20:29.79\00:20:33.70
to get some extra groceries,
so she wanted her dad to pick
00:20:33.73\00:20:36.62
up these groceries. And
he just kept forgetting.
00:20:36.65\00:20:38.94
So she made a nice
little note and she thought
00:20:39.80\00:20:42.54
I am going to put it
right in his sandwich.
00:20:42.57\00:20:44.98
He ate it. He
didn't get the groceries.
00:20:46.62\00:20:48.89
So, you can see I felt
this ones a little too full.
00:20:49.62\00:20:51.75
Yes. Still a little bit
at the top always there.
00:20:51.78\00:20:54.43
You can use your
table spoon for this.
00:20:56.24\00:20:58.63
It will probably work
better. So you can go, we would
00:20:58.66\00:21:00.76
normally just
get all these even.
00:21:00.79\00:21:03.23
I can talk and then I
didn't do it properly.
00:21:04.77\00:21:06.80
Well, kind of the way it
goes. That you chose what to do
00:21:07.67\00:21:10.57
in case with them.
Do it right at home.
00:21:10.60\00:21:12.79
We spread it wrong.
Yeah, realize, realize.
00:21:12.82\00:21:16.13
Alright, so we
would bake these at.
00:21:16.16\00:21:19.27
Let me explain we would
or I preheat my oven first.
00:21:20.28\00:21:23.42
I preheat it at about
400 degrees when I'm using
00:21:23.45\00:21:25.71
Ener-G baking powder
because of that quick
00:21:25.74\00:21:28.88
time, so I preheat
my oven quite high and
00:21:28.91\00:21:32.35
then when I put the
muffins in I'll turn it
00:21:32.38\00:21:33.74
back down to 375
degree and bake them
00:21:33.77\00:21:36.71
for their choir time in
this case it's 20 to 25 minutes.
00:21:36.74\00:21:39.87
20 to 25 minutes.
Yeah. So, we want to preheat
00:21:39.90\00:21:43.38
that oven and have it
nice and hot and ready to go.
00:21:43.41\00:21:46.10
And another tip is
you can clean the muffin
00:21:46.56\00:21:48.68
pan before you bake
it and these things won't
00:21:48.71\00:21:50.84
all dry on there and
wreck your muffin pan.
00:21:50.87\00:21:52.71
You know,
sometimes you use muffin pan
00:21:52.74\00:21:54.33
eventually. This
gets really brown if you
00:21:54.36\00:21:56.46
wipe this all down first.
And they are very hard to clean.
00:21:56.49\00:21:59.72
Very hard to clean.
To clean that it really
00:21:59.75\00:22:00.97
scrubbed. Yeah.
What a good idea.
00:22:01.00\00:22:02.72
Angela, this is
wonderful. And if you, we have
00:22:02.75\00:22:06.04
more free recipes
on our website that
00:22:06.07\00:22:08.62
people can go to.
Yes. I wanted to ask you
00:22:08.65\00:22:11.11
because you have
some cook books too right.
00:22:11.14\00:22:13.68
Yeah, I do, I
have seven cook books.
00:22:13.71\00:22:14.68
Wonderful. And they're
all done in categories.
00:22:14.69\00:22:16.91
So, we have a breads
cookbooks, which includes
00:22:16.94\00:22:18.51
muffin recipes like this one.
And lots of the bread recipes
00:22:18.54\00:22:21.98
include recipes for
people who are wheat
00:22:22.01\00:22:24.61
intolerant and Celiac.
So people kind of call and
00:22:24.64\00:22:28.53
That's right. And ask for
it to buy the books too. Yeah,
00:22:28.56\00:22:30.82
I, my publishing company
is called City Publishing
00:22:30.85\00:22:33.86
and that's me. And they
can call 1-877-597-3883,
00:22:33.89\00:22:41.88
and they can ask for
the cook books there and
00:22:42.42\00:22:43.96
then go online at
www.healthyhomecookin.com,
00:22:43.99\00:22:49.20
it's healthyhomecookin no G.com.
00:22:49.44\00:22:52.79
And actually we are
going to offer for our
00:22:53.20\00:22:55.18
3ABN viewers. I just
wrote a book becoming
00:22:55.21\00:22:58.18
a vegetarian. Its
an e-book something you
00:22:58.21\00:23:00.49
have to have on the
Internet. But if they do
00:23:00.52\00:23:03.16
have Internet they
can download that at
00:23:03.19\00:23:05.48
healthyhomecooking.com/3ABN
and there they'll find the
00:23:05.51\00:23:10.57
link where they can
download that book for free.
00:23:10.60\00:23:12.45
Well, I will be looking
forward to read that one
00:23:12.48\00:23:15.21
in particular because
I know I have a lot of
00:23:15.24\00:23:18.26
friends do that,
are trying to become
00:23:18.29\00:23:21.63
vegetarians. And
they are having a little
00:23:21.66\00:23:23.97
difficult time. Yeah.
They don't know where to start.
00:23:24.00\00:23:26.06
So, they don't,
yes. It's very hard.
00:23:26.09\00:23:28.14
That's a very common question.
00:23:28.17\00:23:29.24
The transition
is tough sometimes.
00:23:29.65\00:23:32.15
Yeah. They don't
know and if I give up meat
00:23:32.18\00:23:34.55
what do I eat for protein.
00:23:34.58\00:23:36.04
So, we will cover
all that in the book.
00:23:36.07\00:23:39.00
Very good. So, we
finished our muffins.
00:23:40.04\00:23:43.34
Yeah. Now we also. We
are going to bake them
00:23:43.37\00:23:45.10
and we also have our
gluten, you have something else
00:23:45.89\00:23:48.65
free version of
these muffins for
00:23:48.68\00:23:49.93
people who are
Celiac. And so we can show
00:23:49.96\00:23:53.84
that recipe right now.
The Blueberry Rice Muffins.
00:23:53.87\00:23:56.83
So, recipe for
Blueberry Rice Muffins.
00:23:57.33\00:23:59.20
1 cup of brown rice
flour 1/3 cup of tapioca starch
00:23:59.92\00:24:04.83
or corn flour
1/2 cup of corn flour
00:24:04.86\00:24:08.68
1 1/2 tsp. of
Ener-G baking powder
00:24:08.71\00:24:11.92
1. tsp. of Ener-G egg
replacer, which is optional,
00:24:11.95\00:24:15.72
this helps them to
be a little lighter.
00:24:15.75\00:24:17.05
1/3 - 1/2 cup of raw
sugar 1 cup of blueberries
00:24:17.83\00:24:22.26
1 cup of soy milk
1/4 cup of applesauce
00:24:22.84\00:24:27.41
or vegetable oil 1
tsp. of vanilla extract.
00:24:27.44\00:24:30.68
1/8 tsp of almond
extract. Thank you Angela.
00:24:30.71\00:24:34.89
This has been
wonderful. Stay with us because
00:24:34.92\00:24:38.47
we will be back
with the final product.
00:24:38.50\00:24:40.88
We hope you've
enjoyed cooking with Angela.
00:24:43.19\00:24:45.33
Now let's take a moment to
review her lunch box ideas.
00:24:45.68\00:24:48.84
For the Tofu
Slices you will need,
00:24:49.35\00:24:51.45
1 lb. firm or extra firm
tofu 1/4 to 1/2 cup unfermented
00:24:51.48\00:24:57.04
soy sauce, 2-4 tbsp of
nutritional yeast flakes
00:24:57.07\00:25:01.27
For the G-Good
Dinner Loaf you will need;
00:25:01.87\00:25:04.29
1/2 cup boiling
water, 1/4 -1/2 cup peanut or
00:25:04.32\00:25:09.34
walnut better 1
cube of beef seasoning
00:25:09.37\00:25:12.53
2 and 1/2 cups of gluten flour
00:25:12.56\00:25:15.60
1/4 cup of
nutritional yeast flakes
00:25:15.63\00:25:18.62
1/4 unfermented soy
sauce and 2 cups of water.
00:25:18.65\00:25:23.31
For the Blueberry
Muffins you will need;
00:25:23.91\00:25:25.93
3/4 cup of whole wheat
flour 1 cup unbleached flour
00:25:25.96\00:25:30.35
1/2 cup raw
sugar 1/2 tsp. sea salt
00:25:30.38\00:25:34.92
1 1/2 tsp. Ener-G baking powder
00:25:34.95\00:25:38.75
1 1/4 cup soy
milk or coconut milk
00:25:38.78\00:25:42.79
1/4 cup
applesauce or vegetable oil
00:25:42.82\00:25:46.44
1/8 tsp almond
extract 1 tsp. vanilla extract
00:25:46.47\00:25:52.12
1 cup fresh or
frozen blueberries
00:25:52.15\00:25:55.44
For the Blueberry
Rice Muffins you will need,
00:25:55.94\00:25:58.75
1 cup of brown rice
flour 1/3 cup of tapioca starch
00:25:59.03\00:26:03.86
1/2 cup of corn flour 1
1/2 tsp Ener-G baking powder
00:26:04.43\00:26:10.64
1 tsp of Ener-G
egg replacer (optional)
00:26:11.10\00:26:15.04
1/3 - 1/2 cup raw
sugar 1 cup blueberries
00:26:15.41\00:26:20.45
1 cup soy milk
1/4 cup applesauce or
00:26:20.68\00:26:25.05
vegetable oil 1
tsp vanilla extract.
00:26:25.08\00:26:28.72
1/8 tsp almond
extract, If you would like more
00:26:28.75\00:26:33.29
information how to
contact Angela or if you
00:26:33.32\00:26:36.19
would like to
receive today's recipes.
00:26:36.22\00:26:38.30
Please write to; 3ABN
PO Box 220 West Frankfort,
00:26:38.33\00:26:44.04
IL 62896. That address
again is 3ABN PO Box 220
00:26:44.07\00:26:52.35
West Frankfort, IL
62896 Or you may call;
00:26:52.38\00:26:58.17
1800-752-3226
Now let's take a look
00:26:58.20\00:27:04.71
our finished
recipes with Angela.
00:27:04.74\00:27:06.87
Welcome back. Angela,
how, why don't you talk
00:27:13.89\00:27:16.70
to us about our final product.
00:27:16.73\00:27:18.72
Alright. Well, first of
course have our Tofu slices that
00:27:18.75\00:27:22.05
that we made up at
the beginning. And then we
00:27:22.08\00:27:24.36
have a vegetable platter
here. To remind about all those
00:27:24.39\00:27:26.71
things we talk
about our lunches, putting
00:27:26.74\00:27:28.40
vegetables in our
baggies for our lunches.
00:27:28.43\00:27:30.20
And our dinner loaf
which of course can be
00:27:30.83\00:27:32.41
served hot with
gravy, and the blueberry
00:27:32.44\00:27:35.29
muffins which are always ahead.
00:27:35.32\00:27:37.35
Very good and everything is very
00:27:38.45\00:27:40.71
nutritious for their children,
especially in the lunch boxes,
00:27:40.74\00:27:46.15
they don't like
vegetables too much.
00:27:46.18\00:27:47.69
I like this idea that
you can put in there and you
00:27:47.72\00:27:51.02
look beautiful, so attractive.
Thank you so much for
00:27:51.05\00:27:53.96
to be with us today.
Thank you for having me.
00:27:54.61\00:27:56.38
And for each one of you.
God bless you, till then.
00:27:57.02\00:28:00.61