Ready for some
exciting and delicious
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recipes for your lunch.
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Stay with us
because we have just
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what you are looking for.
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Welcome to Let's Cook Together.
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We've today some
delicious recipes
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for you and I'm Irma Murray
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and I'm here with Angela Poch.
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How are you Angela?
Very good, thank you.
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I'm glad to have
you here with us.
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Glad to be here. I know
that you're a nutritionist.
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Yes. And you also
have a business, right?
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Yes. Would you like to talk
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to us a little
bit about that? Sure,
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I've a business
consulting publishing.
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And, I basically
publish mostly my own material,
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but sometimes
other people materials.
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And, I started with my husband
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and my mom and my
dad. And, we wanted to have
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a way to distribute
more materials to people
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in healthy living
and also character.
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So, we feel that, you know,
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if you not have a good attitude,
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we're not happy,
we're not gonna have that,
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that good attitude
is important for health.
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Umm! So, so
you're truly convening
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not just the good cooking,
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but also something that,
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that also aids in your health.
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Yeah. As mentally, emotional.
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Yeah, because. And, so that,
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that we can be living fully.
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I mean our health
is a whole package.
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You know, it's not
just about what we eat,
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it's how we eat,
it's when we eat.
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It's, it's how it looks
in the plate believe or not
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can actually
increase digestion because
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it's looks pretty.
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The mind is
prepared for that food
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and increases
the digestive juices,
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they secrete into the stomach.
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Okay. You ready to
prepare to eat the meal
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and helps to digest the food.
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And we are
stressed, things tighten up
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and then digestion slows down
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and it can cause fermentation
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of the stomach and gas,
and all kinds of problems.
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So, it's nice to
have, it to look good
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and also to have a
good attitude because
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all those things
combine for good health.
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Walking, exercise,
yes, always part of it,
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not just the, not
just the foods actual.
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Yes, you are right.
And, we do need to be happy
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and joyful because
there are so much negativity
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and bad things
happening around us
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that without need to be
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drag down by bad health or so.
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Right. Right. So,
well that's a wonderful,
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so today we're going to,
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what the first
thing we're going to do?
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We're gonna make
some potato stew.
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Potato stew. And,
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I know that it's
gonna be delicious.
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So, how about if
would read that recipe
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now Angela.
Alright, let's do that.
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A Potato Stew
is 6 cups of water,
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2 cups of tomato juice,
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1/2 cup of lentils, optional,
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4 medium potatoes,
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diced, 1 cup of diced carrots,
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2 large onions sauté if desired,
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1 tablespoon of lemon juice,
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2 medium bay leaves,
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1 teaspoon of
sea salt or to taste
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and 1 cube or 1
tablespoon of "Beef" seasoning.
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Very well. Alright. Now,
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Angela I see that
you've red skin potatoes.
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Umm! Umm But we can use any
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other kind of potatoes.
You can use any potato.
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The only reason I
choose red skin potatoes
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was the red skins tend
to a have a nicer flavor
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and so you can
just scrub them up
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and put them in,
if you use rosettes
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than you got typically
it's nice to peel them.
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So, the skin is
a little tougher.
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Yeah and also nice.
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I've used it and I
just scrub them really hard
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and, and then
scrub really good and
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chop them up. It's
just saves one more step,
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you know, how to peel them.
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Right. So, it's little quicker.
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Well, I, I think it has a
little different flavor too.
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I love that red skin potatoes
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and I like also
those yellow ones.
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Could you use
the yellow ones, yes,
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and yukon gold,
believe that's how they cook.
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Yeah, with the youkon golds,
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or with the
rosettes sometimes you wanna,
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you don't wanna
cook them quite as long
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and put them in the
end because they quickly
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and fall part and over messy.
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The red
potatoes hold their shape
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and they are firm
less a little more. Okay.
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That's another nice
thing. Oh! It's very good.
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Well, should we
get started? Yeah,
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let's get started.
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So, first of all we
have six cups of water.
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Now, pass me the water that.
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I'll pass the water to you.
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Now, put that in our pot.
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We got a pot on our stove here.
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Okay. Turn that up on high
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or add 6 cups of water.
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Now, we need lots of water.
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That so water for our
healthy. And, that's true.
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It helps the
brain staying hydrated.
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Now we've 2
cups of tomato juice.
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Umm! Umm! Now, I'm using,
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I'm using wheat or
you can use another brand,
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but you know it
has all the different
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vegetables in there. Okay.
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So kind of gives us more flavor
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then just regular tomato juice.
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Like the regular tomato juice.
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Alright, that's
gonna get some flavor.
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Yeah, that's very true.
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Okay. Okay,
Okay, what about if you
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didn't have that the VA.
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You can just use
bread. Red tomatoes and
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should you add then
some of the other vegetables
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that these, these
kind of juice will have.
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Sure, we can. Prep
some celery and carrots.
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Umm! Umm! Add little more sodium
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because you do have sodium to VA
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because it's more
salty in taste. Yeah,
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okay, very good so we have.
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So, have here carrots.
And carrots are rich in
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beta-keratin almost any
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orange vegetable
has beta-keratin.
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Umm! Umm! And beta-keratin
is a form of vitamin A.
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Yes. So, it occurs well.
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We've our
potatoes. The potatoes.
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Now, in this
case it doesn't matter
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if the potatoes
cook a lot because
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you want them to, to.
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We're gonna cook this quickly.
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To the centigrade anyways,
you know, to mooched up.
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Well, we want to
keep them fairly firm,
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but the cans will cook
a little bit slower than,
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than the
potatoes why we did them
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a little smaller chops. Okay.
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So, then we wanna make sure,
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when we're doing any
vegetables like that,
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if we have the
vegetables that cook slower,
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a smaller size and
the vegetable that cooks
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quicker a larger
size though cook evenly.
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And, that
works. Works for soups,
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juice, popeye
that kind of thing.
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Yes, that's good to
know because sometimes
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you've to be salve of the,
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of the cooking time of the soup,
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when you put
everything together and,
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and you know, same size.
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Yeah. So, also vegetables.
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You don't have to sit around,
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watch upon the
soup and comeback and,
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oh! I got to
comeback in five minutes
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to put the potatoes
on. Simply yes. Oh! I gotta
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put this and now because this is
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gonna cook too
fast, not to go messy.
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So, if you got tips,
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where you can put
them in, let's put them
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in very good
one. All the same time
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it makes a lot easier to cook.
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Little carrots,
bigger potatoes. Yeah.
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Okay, what else do we add
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to it now at this
point. We're gonna add some
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lentils this is half a cup
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of can lentils.
Umm! Interesting.
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Now, if you're
going to use dry lentils,
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you would need to put that
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in and cook this
super lot longer.
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Alright. So, using can
lentils just to speed up
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cooking process
and also we would,
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again we would
leave the potatoes out
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because the lentils take
about 45 minutes to cook.
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Right. And, then
you put the potatoes in.
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What about if you
have some left over just
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lentils. Perfect, yeah.
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You could use those. Sure,
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because the
seasonings were just fairly soup
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because the
tomato based typically
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when you use season
lentils with tomato,
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okay. Yeah.
Okay, so we're adding,
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we're gonna add
the lentils. Lentils.
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To the soup. It is too.
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Now, lentils are
high in both iron
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as well as
protein. So, good body
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and bone builder. Umm!
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Very good. Yeah.
Now, onions, seasoning
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with season right away also.
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Onions make a great season. Yes.
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Flavor and onions
have lots of antioxidants,
00:07:59.90\00:08:03.39
lemon juice. The lemon juice is
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just to give us a
little bit of tang.
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Umm! Umm! So,
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just kind to
make some interesting.
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I got, I note that we normally
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the cooks use a lot of garlic
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and we're not using garlic.
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This, this dish I'm sure
we can add less garlic too.
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It's just to give
a different flavor.
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Umm! Umm! I mean
garlic in all your dishes.
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Take a little
dress from the garlic.
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Okay, you, you wanna change.
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Sauce and bay
leaves. Bay leaves.
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Now, these bay leaves are small.
00:08:32.57\00:08:34.53
Yes. And, so we've four here.
00:08:34.56\00:08:36.93
So, we put few more.
I love bay leaves and
00:08:36.96\00:08:40.95
And now just add
vegetable onion. Beans and that
00:08:40.98\00:08:43.19
soups and. Break
that up little bit
00:08:43.22\00:08:45.95
so it goes faster.
When I cook the pasta
00:08:45.98\00:08:49.93
also I like to
put the bay leaves.
00:08:49.96\00:08:51.63
I think its gives a
value. I love the smell
00:08:51.66\00:08:53.70
of bay leaves cooking. Yes, yes.
00:08:53.73\00:08:55.03
Just now so
good. I often put them
00:08:55.06\00:08:56.57
in my popeye. And
the flavor this one
00:08:56.60\00:08:57.92
and for two, very nice.
00:08:57.95\00:08:59.81
Okay, so we're gonna let that,
00:08:59.84\00:09:01.50
you let that cook
until both the carrots
00:09:01.53\00:09:03.17
and the potatoes are
soft and then it's done.
00:09:03.20\00:09:09.37
And then it's
done. So, about how long
00:09:09.40\00:09:11.46
it's gonna take 45 minutes
00:09:11.49\00:09:12.86
you said or early on.
This way, actually probably
00:09:12.89\00:09:14.16
take about 20
minutes. About 20 minutes.
00:09:14.19\00:09:16.44
Okay, will great. So,
we've our potatoes stew now.
00:09:16.47\00:09:19.88
What's our next
recipe? Unless you want to
00:09:19.91\00:09:22.03
tell us something
else. Sure, I was just gonna
00:09:22.06\00:09:24.06
mention you could
put this in a thermos.
00:09:24.09\00:09:25.83
Umm! And take it on
lunch. So, you could have
00:09:26.19\00:09:28.76
this at home at
lunch or you could take in
00:09:28.79\00:09:30.71
a thermos at lunch.
And, have it with a bun
00:09:30.81\00:09:32.80
and it will stay
hot in the thermos.
00:09:32.83\00:09:34.49
What you do,
take your thermos out
00:09:34.52\00:09:36.52
boil some water,
put it in your thermos
00:09:36.55\00:09:38.71
shake it up, let us
settle them out that will heat
00:09:38.74\00:09:41.26
the thermos up.
so that when you.
00:09:41.29\00:09:42.82
And then you.
Pour out the water,
00:09:42.85\00:09:44.33
but your soup in that
way simply stay hot longer.
00:09:44.36\00:09:46.45
And, we've had a
thermos to stay hot 6-7 hours.
00:09:46.48\00:09:49.30
That's very. It's very nice tip.
00:09:49.33\00:09:51.61
Cold whether like. Yes, right.
00:09:51.64\00:09:53.54
You wanna go
skiing or something. Yes.
00:09:53.57\00:09:55.11
You live in
Canada, so we go cross
00:09:55.14\00:09:56.62
country skiing.
Yes, I can imagine.
00:09:56.65\00:09:58.09
Yeah. Yeah, our whether here are
00:09:58.12\00:09:59.78
to get little cooler and
you feel like eating hot.
00:09:59.81\00:10:03.52
Warmer fruits. Yes, yeah, yeah.
00:10:03.55\00:10:05.33
So, we can do that
with any soup of course.
00:10:05.36\00:10:07.17
Umm! Umm! Okay, so.
00:10:07.20\00:10:09.36
Now, we turn to our next recipe.
00:10:09.39\00:10:10.36
Yes. Alright.
00:10:10.37\00:10:11.34
Our next recipe is
Mariner Spread. And for that you
00:10:13.38\00:10:16.97
will need 2 cups of
canned chickpeas. ˝ cup of mayo.
00:10:17.00\00:10:21.56
2-3 tablespoons of sweet relish.
00:10:22.27\00:10:24.69
1/4 cup of
green onions, chopped.
00:10:25.31\00:10:27.84
˝ teaspoon of dulse or kelp.
00:10:28.37\00:10:30.85
1 teaspoon of
kelp or a dash of salt.
00:10:31.67\00:10:34.26
1/4 teaspoon of sea
salt. 1 teaspoon fresh or
00:10:35.12\00:10:39.24
˝ teaspoon of dried
lemon thyme, which is optional.
00:10:39.27\00:10:43.39
Okay, Angela. So now we
are ready to do our spread.
00:10:44.88\00:10:48.14
Yeah, this is a
Mariner Spread. Yes.
00:10:48.17\00:10:50.15
We can use this in sandwiches.
00:10:50.18\00:10:51.66
We can also use it
as depth on cookies.
00:10:51.69\00:10:53.82
That's everything,
I'm sorry crackers.
00:10:53.85\00:10:55.94
Oh! I'm put on
cookies all they, who knows.
00:10:56.36\00:10:59.28
You can add different things.
00:10:59.31\00:11:00.66
Many may so. So, this
I caught Mariner Spread,
00:11:00.69\00:11:03.94
it is like a Mark
Tuna Salad just serve you
00:11:03.97\00:11:06.00
and have a little
understanding of, okay,
00:11:06.03\00:11:07.33
what why called, I
called that Mariner Spread
00:11:07.36\00:11:09.63
out in the sea. Okay.
00:11:09.66\00:11:11.34
And, this recipe calls
for garbanzos. These, these
00:11:11.37\00:11:13.91
were canned and this
was about 19 ounce cans.
00:11:13.94\00:11:17.11
So, the larger can not the
small can that you just seem.
00:11:17.14\00:11:19.74
So, if you don't
have much time to cook.
00:11:19.77\00:11:21.85
Yeah, you could,
you could soak this.
00:11:21.88\00:11:24.37
You know, from dry,
this is just as good.
00:11:24.40\00:11:26.99
Right. And is much faster
with the can. You could cook
00:11:27.02\00:11:29.54
them up and, and use
in this recipe. Right.
00:11:29.57\00:11:31.73
These have been
rinsed and dry and drained.
00:11:31.76\00:11:34.00
So, they are fairly dry. Okay.
00:11:34.03\00:11:36.51
So, we're gonna put those
in a processor. I'm gonna go
00:11:36.54\00:11:41.25
ahead and press this is up
just a little bit. Umm! Umm!
00:11:41.28\00:11:44.61
Just to make a
consistency of fresh bread.
00:11:45.27\00:11:47.49
Okay, we need to
turn this a little more.
00:11:50.56\00:11:53.73
There we go. Okay.
00:11:53.76\00:11:54.73
So, that's it. Okay.
00:12:01.52\00:12:02.61
And we cooked. So,
serve a chunky consistency.
00:12:03.06\00:12:07.47
Oh! That's different;
yeah or just take that out,
00:12:07.50\00:12:12.11
so it doesn't fall in
our bowl and that over there
00:12:12.14\00:12:16.39
they can see or our
viewers fail to see.
00:12:16.42\00:12:20.83
How we're doing? Lets
put the chickpeas in here
00:12:24.18\00:12:26.42
and chickpeas of course
are called garbanzos as well.
00:12:26.45\00:12:28.98
Yes. So, that's the same,
00:12:29.01\00:12:30.48
same legume,
chickpeas, garbanzos there are
00:12:30.95\00:12:34.59
actually other names
for them over in India.
00:12:34.62\00:12:36.33
India has the major
producers of chickpeas.
00:12:36.98\00:12:39.58
Okay. And chickpeas are
also high in protein and,
00:12:39.61\00:12:42.83
and it's like lentils we
talking about lentils. Yes.
00:12:43.99\00:12:46.41
Protein and iron. So,
very similar lentils and
00:12:46.44\00:12:49.12
chickpeas both very high
in protein, iron and fiber.
00:12:49.15\00:12:51.98
Very good, so these
are a complete protein?
00:12:52.73\00:12:55.93
When we talk about
complete proteins. Umm! Umm!
00:12:56.91\00:12:58.62
There is no, the only
thing as I actually complete
00:12:58.65\00:13:01.35
protein other than
animal products is actually
00:13:01.38\00:13:03.62
potatoes. Potatoes
are complete protein.
00:13:03.65\00:13:05.79
But we don't have to
worry about that as vegetarians
00:13:06.22\00:13:07.99
because no vegetarian
only eats beans. Right.
00:13:08.02\00:13:11.86
They also eat wheat and
grains and nuts and those
00:13:11.89\00:13:15.98
have the other amino
acids that the beans don't have
00:13:16.01\00:13:18.75
and visa versa. The
amino acids that are not in the
00:13:18.78\00:13:21.91
grains are found in the
legumes. So, once you eat
00:13:21.94\00:13:25.90
your whole meal, you
have this on a piece of bread
00:13:28.22\00:13:29.19
you've got a complete protein.
00:13:29.20\00:13:30.17
Yeah. No worries. No worries.
00:13:30.18\00:13:31.15
Okay, let's start on.
00:13:31.16\00:13:32.13
Okay, we're gonna
add our green onions,
00:13:32.14\00:13:34.93
let's just give it some color.
00:13:34.96\00:13:36.52
Yummy. I love green onions
and I'm just let everything.
00:13:36.55\00:13:39.39
And little mayo whatever
is your favorite mayo and
00:13:39.87\00:13:41.79
I do have a mayo
recipe on my website for free,
00:13:41.82\00:13:46.22
would you like to go there
and get free recipes there.
00:13:46.25\00:13:49.97
Okay. Now, for various
would you like to know where
00:13:50.00\00:13:51.94
that is? That's
www.healthyhomecookin.com.
00:13:51.97\00:13:57.43
So, it's healthyhomecookin.com.
00:13:57.46\00:13:59.43
and there you can get
a mayo recipe and you get
00:13:59.46\00:14:01.40
a sweet relish
recipe with no vinegar,
00:14:01.43\00:14:03.53
which is what
we're gonna add next.
00:14:04.32\00:14:05.29
Oh! Fantastic,
this is the next one.
00:14:05.30\00:14:07.20
Some sweet
relish, relish. Oh! Good.
00:14:07.23\00:14:11.90
And, these are our seasoning.
00:14:11.93\00:14:12.90
So, here we've kelp and dulse,
00:14:12.91\00:14:15.50
those might be new
ingredients for our viewers,
00:14:15.88\00:14:18.17
but there are seaweed vegetables
00:14:18.91\00:14:21.04
and they are salty and
the kind of, and that kind
00:14:21.63\00:14:24.68
of that sea get that
sea fibers, so that helps.
00:14:24.71\00:14:27.97
That's where the
name come Mariners Spread,
00:14:28.60\00:14:30.54
the Mariners
Spread that's right,
00:14:30.57\00:14:31.54
use it more of the,
the tuna taste. Yes.
00:14:31.55\00:14:33.79
And, then I've in there
lemon thyme which I grow
00:14:33.82\00:14:36.15
in my garden. Umm!
Umm! If I don't know,
00:14:36.18\00:14:37.75
you can find lemon
thyme in your store,
00:14:37.78\00:14:39.45
but it's very easy
to grow. Yes. You know,
00:14:39.48\00:14:41.69
I encourage the viewers do
a little gardening get a pot,
00:14:41.72\00:14:44.78
if you live in the
city, just get a pot
00:14:44.81\00:14:46.25
and put it in a shelf
and have some fresh things
00:14:46.28\00:14:49.06
right in your own
home because plant.
00:14:49.09\00:14:51.23
Even through,
even through the winter
00:14:51.26\00:14:53.59
if you have a nice
sunny spot. That's right.
00:14:54.23\00:14:56.30
Yeah, yeah.
Because I've done that.
00:14:56.33\00:14:58.02
And plants clear the
air because you are living
00:14:58.05\00:15:00.82
in the city life, yes.
You'll need more plants
00:15:00.85\00:15:02.34
so keep the whole
garden in your house.
00:15:02.37\00:15:03.89
Alright, very good. So we
gonna put that seasonings in.
00:15:03.92\00:15:06.86
We will mix that up.
So, this is gonna give us.
00:15:08.22\00:15:12.39
A spread recipe
food. Spread recipe food.
00:15:12.42\00:15:14.64
Yeah. Flavor.
00:15:14.67\00:15:16.44
Kind of a tuna
flavor not, not really
00:15:16.47\00:15:19.42
and not really strong,
but sought of mild. This has
00:15:19.45\00:15:24.60
been a real hard
with some of the cookies
00:15:24.63\00:15:27.75
because I have done
across. Umm! Umm! In Montana.
00:15:27.78\00:15:30.66
Now, and then I'm thinking
that, the reason for living
00:15:31.63\00:15:34.99
the chickpeas or the
garbanzos a little more
00:15:35.10\00:15:38.34
course is to me make the tuna.
00:15:38.37\00:15:41.70
That's right,
exactly, exactly it's just
00:15:41.73\00:15:44.59
for texture. Very good.
00:15:44.62\00:15:47.02
Sure and if you don't
get the chickpeas dry enough
00:15:47.05\00:15:49.10
then this will go
really little mushy.
00:15:49.13\00:15:51.27
Little bit mushy.
But it tastes the same,
00:15:51.30\00:15:52.39
it's just the
texture is not there. Yeah.
00:15:52.42\00:15:54.31
So its nice if I get the
dryer. Yeah, so just drain
00:15:54.34\00:15:57.14
them really well, fantastic.
00:15:57.17\00:15:58.55
So, there we go.
There it looks very good.
00:15:58.95\00:16:00.57
And, we will. And
I'm sure of taste.
00:16:00.60\00:16:02.39
Can see what it looks
like and it's all done
00:16:02.42\00:16:04.43
Yes, you can put that in fridge.
00:16:04.46\00:16:05.61
Yeah excellent and
keep it like about how long
00:16:05.78\00:16:08.39
would you keep this
in the refrigerator.
00:16:08.42\00:16:10.19
Refrigerator
probably 3-5 days. 3-5 days.
00:16:10.22\00:16:13.44
Yeah, most fresh
foods, we really do not
00:16:13.47\00:16:15.25
want to keep more
then five days. Right,
00:16:15.28\00:16:16.44
so what about freezing
it. Can you freeze this?
00:16:16.75\00:16:19.69
You know, it
might change the texture
00:16:19.72\00:16:21.46
of the garbanzos. I
have got it, ever tried it
00:16:21.49\00:16:23.27
because it is so fast to make.
00:16:23.30\00:16:24.39
Okay, yeah. That
item need to freeze it.
00:16:24.42\00:16:27.34
Yeah, okay, very
good. So, we go to our
00:16:27.37\00:16:29.30
next recipe. Yes,
yes. Alright. Lets go.
00:16:29.33\00:16:31.47
Our next recipe is
Omega Bars and you will need.
00:16:32.91\00:16:36.05
˝ cup of brown
rice syrup or honey.
00:16:36.08\00:16:39.47
1/4 cup of canola oil.
˝ cup of almond butter.
00:16:40.38\00:16:44.86
˝ cup of peanut butter.
1 cup of chopped walnuts.
00:16:45.64\00:16:50.05
˝ cup of pumpkin
seeds. ˝ cup of ground flax.
00:16:50.84\00:16:56.01
1/4 cup of sesame
seeds those are optional.
00:16:57.62\00:17:01.10
And, 3 cups of
brown rice crispies.
00:17:01.51\00:17:03.81
Angela, we've
now something very,
00:17:05.06\00:17:08.65
very delicious and
sweet. Sweet. Okay.
00:17:08.68\00:17:11.50
Yeah for that
lunch box. Umm! Umm!
00:17:11.53\00:17:12.86
This is our Omega Bars.
And, that's very high in
00:17:12.89\00:17:15.75
omega three, it has 1.8 grams
00:17:15.78\00:17:18.56
of omega three preserving.
00:17:18.59\00:17:19.98
And, so if you double
that if you have two pieces,
00:17:20.81\00:17:22.53
you've three grams
which is the required amount
00:17:22.56\00:17:25.19
for those who need
optimal brain health.
00:17:25.22\00:17:27.80
So, the regimented
dietary amount is maybe
00:17:27.83\00:17:30.73
one piece and if you do
two pieces you are working
00:17:30.76\00:17:34.12
your way towards
repairing frontal lobe damage
00:17:34.15\00:17:36.27
or any those
cellular structures we need
00:17:36.30\00:17:38.76
the central fatty
acids for cell building.
00:17:38.79\00:17:40.72
Oh! Really, that's,
that's good to know.
00:17:40.75\00:17:42.78
So, first thing we're
gonna do is we're gonna
00:17:42.81\00:17:45.01
Yes, grind some flax.
00:17:45.04\00:17:46.01
And, I just want to show
how fast and easy that is,
00:17:46.02\00:17:48.12
we just use a coffee grinder,
00:17:48.53\00:17:49.94
something I use
the coffee grinder
00:17:49.97\00:17:51.59
for just about
this flax. Umm! Umm!
00:17:51.62\00:17:53.32
On this add the flax
seed. And flax seed is,
00:17:54.17\00:17:56.87
is interesting
because it will fluff up
00:17:56.90\00:17:58.46
when you grind it.
And, fluffed up a little bit
00:17:58.49\00:18:06.10
and we can grind,
we can probably grind
00:18:06.68\00:18:07.75
that even finer,
we've some already done.
00:18:07.78\00:18:09.70
Okay, very good. Now, what about
00:18:09.73\00:18:11.63
if we didn't have
one of this grinders.
00:18:11.66\00:18:13.84
You can buy flax already ground,
00:18:13.87\00:18:15.81
but you can get these
at Wal-Mart very cheap
00:18:15.84\00:18:17.48
or any other variety
in the department store,
00:18:17.51\00:18:19.59
very good. So, we
will set that aside.
00:18:20.05\00:18:23.36
So, and another
thing that comes to my mind
00:18:24.33\00:18:27.09
and so, so, what's
the difference between
00:18:27.12\00:18:30.26
grinding fresh and
buy in it already ground.
00:18:30.29\00:18:33.92
Well, seeds last longer
and they are natural form
00:18:33.95\00:18:36.79
and so, they're
gonna last longer,
00:18:36.82\00:18:38.21
I refrigerate flax. I
want you grind it, they go
00:18:38.24\00:18:42.18
stale and they actually
go rancid much quicker. Yes.
00:18:42.21\00:18:45.23
So, if we keep them
fresh and we grind them
00:18:45.26\00:18:47.39
its lot better.
You can grind them
00:18:47.42\00:18:48.86
about in a week
or a two at a time.
00:18:48.89\00:18:50.37
Right. It's not gonna lose.
00:18:50.40\00:18:51.37
They may get, so much longer.
00:18:51.38\00:18:52.35
They may get freeze
and not gonna evaporate.
00:18:52.38\00:18:54.06
Now, some
nutrients do, some nutrients
00:18:54.09\00:18:56.10
B vitamin and
things. They do start to go
00:18:56.13\00:18:58.00
away once we've
grind up, grind them up,
00:18:58.03\00:19:00.81
but Omega-3 will still
be there. So, you don't
00:19:00.84\00:19:02.83
want to leave it
too longer in a fridge
00:19:02.86\00:19:04.35
that you can do up a
batch. You don't have to grind
00:19:04.38\00:19:06.35
every time if
you want ground flax.
00:19:06.38\00:19:07.91
We actually keep
ground flax in our house.
00:19:07.94\00:19:09.98
My husband likes
it on, on his salads,
00:19:10.01\00:19:12.55
so that cereals and
I ike it on my cereals.
00:19:12.58\00:19:14.90
So, it's very good.
So, we're gonna put our,
00:19:15.78\00:19:17.68
our liquid ingredients
in our pot. Umm! Umm!
00:19:17.71\00:19:19.95
So, first one is brown
rice syrup, which is kind
00:19:21.60\00:19:23.97
of a special tea
item, but you can use honey
00:19:24.00\00:19:27.84
or a corn syrup. There
is McDonalds corn syrup
00:19:27.87\00:19:30.86
is little higher
and what they called
00:19:30.89\00:19:32.95
the glycemic index. Yes.
00:19:32.98\00:19:34.20
So, it makes your blood
sugar go up really quickly.
00:19:34.23\00:19:36.26
And, you get all
hyper and then a drops.
00:19:36.67\00:19:39.92
So, it's nice to have
syrups that are slower
00:19:39.95\00:19:42.79
and what they
called glycemic index.
00:19:42.82\00:19:44.28
Slower into the system
and the energy last longer.
00:19:44.31\00:19:47.71
And, that's very nice
syrup comes from. Yeah.
00:19:47.74\00:19:50.07
And, it is
probably not as strong
00:19:50.10\00:19:51.52
as some that of
honey also. Right.
00:19:51.55\00:19:53.93
Well, nice syrup is not a sweet.
00:19:53.96\00:19:55.43
And, I actually don't
like this too sweet. Yes.
00:19:55.97\00:19:58.71
That's my
personal. I don't either.
00:19:58.74\00:20:00.58
Verygood. So, we're
gonna put that brown rice.
00:20:00.83\00:20:02.80
So, brown rice. And,
you can put your pan on
00:20:02.83\00:20:05.21
medium heat. And,
if all your ingredients
00:20:05.24\00:20:08.80
are already soft
at room temperature,
00:20:08.83\00:20:10.44
you actually don't even
need the pan to heat them.
00:20:10.47\00:20:12.74
Oh! But the reason,
we've a pan is your,
00:20:12.77\00:20:15.12
if you take your peanut butter,
00:20:15.15\00:20:16.51
almond butter like
you store in the fridge,
00:20:16.54\00:20:18.31
which I do. It
will be quite stiff.
00:20:18.34\00:20:20.82
Yes. So, we wanna heat that.
00:20:20.85\00:20:22.34
So, that's so hard to
mix. Makes it hard to mix.
00:20:22.37\00:20:24.72
Yeah, makes it hard to
mix. We want to heat it
00:20:24.75\00:20:26.48
just a little bit,
just to make it easier.
00:20:26.51\00:20:28.01
So, that's our almond butter.
00:20:29.56\00:20:30.61
And the reason
we're using almonds.
00:20:30.64\00:20:31.92
Almond butter is
rich and tryptophan
00:20:32.34\00:20:34.54
and also the
omega-3 that's where
00:20:34.57\00:20:36.09
our omega-3 from in this recipe.
00:20:36.12\00:20:37.95
Little peanut
butter, you could again use
00:20:37.98\00:20:40.37
just almond butter.
I find almond butter
00:20:40.40\00:20:42.58
is quite expensive and
so I add the peanut butter
00:20:42.61\00:20:44.77
just to keep this a
little more economical,
00:20:44.80\00:20:47.10
but if, if you want
to use the almond butter,
00:20:47.13\00:20:49.00
if you make your own
home made almond butter.
00:20:49.03\00:20:51.01
Go ahead and make the
whole thing with almond butter.
00:20:51.67\00:20:53.46
And, well, so
we're gonna stirrup this,
00:20:55.24\00:20:57.31
this right
ingredients. Okay. Alright.
00:20:58.20\00:21:00.89
Do you need this
one. This one is great,
00:21:00.92\00:21:03.47
think what we will do is,
we will add the canola oil.
00:21:04.35\00:21:07.09
And, I have chosen canola oil
00:21:07.12\00:21:09.02
because this is an omega-3 bar.
00:21:09.05\00:21:10.85
And, it won't have
the amount of omega-3
00:21:10.88\00:21:12.66
in it that this has,
if you don't use canola
00:21:12.69\00:21:16.02
if you use soy or
if you use olive oil,
00:21:16.05\00:21:18.49
you're not gonna
have your omega-3.
00:21:18.52\00:21:19.97
Olive oil is rich in omega-6,
00:21:20.37\00:21:21.93
but it's very low in omega-3.
00:21:21.96\00:21:23.66
Canola oil is
the one that is high.
00:21:24.33\00:21:25.46
That's the highest. Yeah.
00:21:25.49\00:21:27.02
Very good. Or flax oil,
00:21:27.05\00:21:28.67
but flax oil has
quite strong flavor
00:21:29.16\00:21:31.27
and so you may not, if you've,
00:21:31.71\00:21:32.89
if you use to it, if
you are using flax oil.
00:21:32.92\00:21:34.95
That means you can use flax oil,
00:21:34.98\00:21:36.80
but those who are not use to it,
00:21:36.83\00:21:38.75
you may not wanna
start up with that.
00:21:38.78\00:21:40.61
Okay. Alright, so
we can mix up our wet
00:21:41.42\00:21:43.05
ingredients and we
can take that up to heat.
00:21:43.08\00:21:47.08
In order it looks
like little bit like candy.
00:21:47.80\00:21:50.11
Yeah, bars alright, so
we're gonna add our walnuts.
00:21:50.14\00:21:54.12
Very good. And, you
can add English walnuts
00:21:54.15\00:21:56.93
or black walnuts
both are high in omega-3.
00:21:56.96\00:21:59.65
One is higher than the other.
00:22:01.64\00:22:03.42
This is pumpkin seed. Pumpkin
seeds are great for zinc.
00:22:03.45\00:22:06.15
So, you don't
need to grind those.
00:22:06.84\00:22:08.24
No, just leave it
whole on out of flax seed.
00:22:08.75\00:22:12.16
Flax seed for omega-3.
And, sesame seeds have calcium.
00:22:12.19\00:22:16.75
So, 12 oh! sorry 4
tablespoons of sesame seeds
00:22:16.78\00:22:22.13
has one serving of calcium.
00:22:22.16\00:22:24.10
We put in 2
tablespoons in this right now.
00:22:24.13\00:22:25.95
One serving, so, you got two.
00:22:25.98\00:22:27.14
Yeah. Wonderful.
00:22:27.50\00:22:28.73
And, these are
brown rice crispies,
00:22:29.13\00:22:30.40
if you can't find brown
rice crispies because they are,
00:22:30.43\00:22:34.11
they are special tea
item and you can use regular
00:22:34.14\00:22:37.03
rice crispies. Let's get
mix that all up like that.
00:22:37.06\00:22:45.33
It looks very yummy, very yummy.
00:22:45.36\00:22:50.65
Alright, you get that
really thoroughly mixed.
00:22:51.93\00:22:54.67
And, if you think, if
yours is looking you might wanna
00:22:56.59\00:22:58.74
a put little less or more
of the rice crispy squares
00:22:59.59\00:23:01.49
just so looks like a
nice consisting like this.
00:23:01.52\00:23:03.64
I find that some
almond butters are dryer
00:23:04.11\00:23:06.14
and some peanuts
butters are dryer than others.
00:23:06.17\00:23:08.37
So, you may want to,
you may want to have a
00:23:08.40\00:23:11.96
little less rice crispies
or little more in this crispy.
00:23:11.99\00:23:14.92
Look that just right here.
Yes, it's looks very great.
00:23:15.86\00:23:18.34
Maybe a little
more rice crispies,
00:23:18.37\00:23:19.34
but it looks pretty good.
So, you're just press this
00:23:19.35\00:23:21.25
into a 9 x 9 pan
and refrigerate it
00:23:21.28\00:23:25.21
and you are done.
Oh! Refrigerator, oh!
00:23:25.68\00:23:27.45
Umm! Umm! Oh! This is real easy.
00:23:27.48\00:23:30.72
Yeah. This is grain.
00:23:30.75\00:23:32.31
Another great recipe
for all the people that want
00:23:32.73\00:23:37.63
to eat something sweet and
they don't have much time to,
00:23:37.66\00:23:40.21
to prepare about your cookies
00:23:40.24\00:23:42.56
or cakes or
whatever and for the children
00:23:42.59\00:23:44.81
they love to
make all that stuff.
00:23:45.20\00:23:46.79
And that omega-3
has been really shown
00:23:46.82\00:23:49.01
to help with children in growth.
00:23:49.04\00:23:51.77
And then they are healthy.
This was wonderful Angela.
00:23:51.80\00:23:55.13
Thank you so
much. I've enjoyed it.
00:23:55.16\00:23:57.16
We're going to take a
small break and we will be back
00:23:58.44\00:24:01.75
with the finish product.
So, please don't go away.
00:24:01.78\00:24:04.75
We hope you have
enjoyed cooking with Angela.
00:24:06.77\00:24:09.16
Now let's take a moment
to review her lunch recipes
00:24:09.19\00:24:12.21
for the Potatoes
Stew you will need,
00:24:12.24\00:24:14.31
6 cups of water. 2
cups of tomato juice.
00:24:14.34\00:24:17.68
˝ cup of lentils, optional.
4 medium potatoes, diced.
00:24:17.71\00:24:21.97
1 cup of carrots
diced. 2 large onions,
00:24:22.00\00:24:25.44
sauté if desired. 1
tablespoon of lemon juice.
00:24:25.47\00:24:29.31
2 medium bay leaves.
1 teaspoon of sea salt
00:24:29.34\00:24:32.85
or to taste and 1
cube of "Beef" seasoning.
00:24:32.88\00:24:36.22
For the Mariner
Spread, you will need
00:24:36.78\00:24:38.92
2 cups of
chickpeas. ˝ cup of mayo.
00:24:38.95\00:24:42.74
2-3 tablespoons of sweet relish.
00:24:42.77\00:24:45.54
1/4 cup of
green onions, chopped.
00:24:45.57\00:24:48.64
˝ teaspoon of
dulse. 1 teaspoon of kelp.
00:24:48.67\00:24:52.65
1/4 teaspoon sea
salt. 1 teaspoon fresh or
00:24:52.68\00:24:57.51
˝ teaspoon dried lemon thyme.
00:24:57.54\00:25:00.68
For the Omega
Bars you will need.
00:25:00.71\00:25:03.17
˝ cup brown rice
syrup. 1/4 cup canola oil.
00:25:03.20\00:25:07.63
˝ cup almond butter.
˝ cup of peanut butter.
00:25:07.66\00:25:12.61
1 cup chopped
walnuts. ˝ cup pumpkins seeds.
00:25:12.64\00:25:18.12
˝ cup ground flax.
1/4 cup sesame seeds.
00:25:18.15\00:25:24.34
And, 3 cups of
brown rice crispies.
00:25:24.37\00:25:28.00
If you would like information
00:25:28.80\00:25:30.58
on how to contact Angela or
00:25:30.61\00:25:33.60
if you would like to
receive today's recipes.
00:25:34.00\00:25:36.64
Please write to 3ABN PO Box 220,
00:25:37.15\00:25:41.61
West Frankfort, IL
62896 or call 1-800-752-3226.
00:25:41.64\00:25:53.20
That number again
is 1-800-752-3226.
00:25:53.23\00:26:01.30
Now, let's take a look at our
00:26:02.05\00:26:04.43
finished recipes with Angela.
00:26:04.46\00:26:07.42
Angela this
looks just delicious,
00:26:17.90\00:26:20.45
it smells
delicious, looks wonderful.
00:26:20.48\00:26:23.97
Tell us about,
what you've done today.
00:26:24.00\00:26:26.78
Oh! Today of course
we made our potato stew,
00:26:26.81\00:26:29.19
which we can use
on thermos for lunches
00:26:29.22\00:26:31.65
on the go we've
our Mariner Spread,
00:26:31.68\00:26:34.13
which you can use with
crackers a step or put it
00:26:34.16\00:26:36.41
on bread with
little bit of lettuce
00:26:36.44\00:26:38.72
and sprouts for
sandwiches. And, then of course
00:26:38.75\00:26:41.28
we ended with
our Omega Three Bars
00:26:41.31\00:26:43.16
or Omega Bars
great in the lunch.
00:26:43.19\00:26:45.50
Well,
everything looks delicious,
00:26:45.53\00:26:47.74
what else that you
want to tell us about
00:26:48.17\00:26:50.19
those bars are
really nutritious are they.
00:26:51.42\00:26:53.77
Yes, and we've
created some nutritional
00:26:53.80\00:26:56.96
counseling sheets
as set a publishing.
00:26:56.99\00:27:00.17
I have put together
several nutritional sheets
00:27:00.56\00:27:02.78
that our viewers can, can
see and get information on.
00:27:02.81\00:27:06.38
Wonderful, that's,
that's really great.
00:27:07.06\00:27:08.91
I know you also
have some cook books.
00:27:08.94\00:27:10.84
I've seven cook
books. And, you can get the,
00:27:10.87\00:27:13.05
you can get the cook
books or the nutritional sheets
00:27:13.71\00:27:15.78
at our website at
www.settepublishing.com.
00:27:15.81\00:27:20.48
That's www.settepublishing.com.
00:27:20.51\00:27:25.71
Now, they can get the
books and nutritional sheets.
00:27:25.74\00:27:28.37
And, other books on
nutrition we carry some
00:27:28.40\00:27:30.44
from Dr. Nettles for
the brain and those sort of.
00:27:30.47\00:27:33.99
Well, so you not only
can go and get information,
00:27:34.92\00:27:38.62
but you can also buy
these, these cook books,
00:27:38.65\00:27:41.53
right. Yes.
00:27:41.56\00:27:42.53
Very good. Thank you so much
00:27:42.54\00:27:44.15
for being with us today Angela.
00:27:44.18\00:27:46.08
I'm very glad to be
here, it was lot of fun,
00:27:46.11\00:27:47.88
really enjoyed it.
00:27:47.91\00:27:48.88
Well, I sure hope that you
will comeback with us. Yes.
00:27:49.56\00:27:52.61
Okay, thank you so
much for being with us again
00:27:53.13\00:27:56.35
in this program. May
God bless you and may you
00:27:56.38\00:27:59.44
put in practice
all these recipes.
00:27:59.47\00:28:01.75