I want to spend my life
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Mending broken people
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I want to spend my life
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Removing pain
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Lord, let my words
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Heal a heart that hurts
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I want to spend my life
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Mending broken people
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I want to spend my life
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Mending broken people
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Hello, and welcome to another
3ABN Today Cooking Program.
00:01:10.67\00:01:14.27
My name is Jill Morikone,
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and we are so excited
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that you've taken
time from your Wednesday
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to cook with us in
the kitchen here today.
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We have a wonderful guest.
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She has been here before,
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she's a precious woman of God
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and she has just a passion
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for helping people move
to a more plant-based diet.
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She does an incredible...
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She's a teacher, really,
she does an incredible job.
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And we decided, we
want to bring her back,
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and we want to feature
some more of those recipes.
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So it's my
privilege to introduce to you
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at home Lucia
Tiffany, and, Lucia,
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we're so glad that you took time
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from your busy schedule
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to come back to
3ABN and share with us.
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Thank you so much, Jill.
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I just really
appreciate the invitation.
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For me, it's always a
privilege to have an opportunity
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to speak to people
about things they can do,
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choices they can make,
to enjoy more wellness,
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to enjoy the health
that God wants us to have.
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And a lot of times
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just learning a little bit more
about what make good choices,
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how are ways we
can make those choices
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can be such a help to people.
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So I'm just really
happy to be here today.
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We're excited to have you,
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and you have done programming
on 3ABN not only in English,
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but in Spanish and for
French channel as well.
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Yes, yes. So she is trilingual.
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Do you speak any other
languages I don't know of?
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I won't count of
any of the others, so...
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Now you and your husband
spent some time in Africa?
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Yes, we were
there for six years.
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Back in the '90s, so
it's been a while, but yes,
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we enjoyed our
time there very much
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working with the
people in development,
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working with the
Adventist Development
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and Relief Agency there.
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That's wonderful. Yes.
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Now, right now, you are,
you're a lifestyle coach,
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but much more than
even a lifestyle coach
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because you're taking
that from individual coaching
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to people to
trying to market it,
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you could say, or help
people on a broader base,
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tell me about that?
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I found that I
have a limited reach
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if I do one-to-one coaching,
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which I really enjoy
doing and I still do,
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but I was
thinking of how are ways
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that I could actually
reach a wider audience,
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and so I decided to
start looking at more online
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because so many people
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I'd like to reach are
international, you know?
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They don't all live
here in the United States
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and so not being
online is more limiting.
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So it was important
to me to have a platform
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where I could reach
people anywhere in the world
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that wanted to be
able to learn more
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about how to
make that transition,
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that plant-based move
to something more healthy.
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So that is what I'm working on.
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I work on Facebook,
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you can find me
there on plant-based move.
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I have some
private Facebook groups
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where people can connect to
form a community of support.
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Because sometimes
people need to know
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there's other people on
the same journey with them
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that can provide them
with support and inspiration,
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and that's also a place
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where I can put up educational
and resource material
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for people to use in their move.
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That's wonderful.
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You know if you think
about plant-based food,
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now if I were to do it,
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I could just
share maybe a little bit
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from my own experience, right?
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But she's, Lucia is a Master
of Public Health, she's an RN,
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and she has a certification
with Lifestyle Coaching,
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so she's experienced and
knows what she's talking about,
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and that makes a difference.
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Plus she has a cookbook,
this is Flavors of Health,
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I have it in my own kitchen,
and it's a great cookbook,
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you did with your mom.
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I did, I did.
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It was a joint
project, it was so much fun.
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And I just feel very
privileged to have a mother
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that helped me get started
on this whole path way back
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when I was a little girl.
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And we've been cooking
together all my life, so yeah.
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Oh, that's precious.
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Now today we're doing, I
want to say cheese recipes,
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but cheese-less.
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Yeah, kind of cheese free.
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Recipes that
most people think of
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in terms of having
cheese in them, so yeah...
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Yes, well, let's take a
look at the cheese free recipes
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that we're going
to be making today.
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We're starting with the goudas,
smoked coconut sliceable gouda.
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Yes.
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Incredible, and
we're combining that,
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we're going to make with
gluten-free cheesy crackers.
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Yes, that we are.
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I like that, and then...
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And then we'll follow
with hummus quesadillas.
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Quesadillas, of course,
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means something
made from cheese,
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but this is going to
have no cheese in it,
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but it's going
to be really tasty.
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And zebra cheesecake to finish.
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Oh, that looks like
blueberry cheesecake.
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It has
blueberries, it has pineapple,
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and it has a
great design too, so...
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Oh, fabulous I can't
wait to make these recipes.
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Let's read our first
recipe for that sliceable gouda.
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You want to read
the recipe for us.
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Sure, one can of
full fat coconut milk,
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so you don't want the
one that says light...
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For the second
part we will use...
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Okay, now is, for many people
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don't you find that people say
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cheese is a
difficult thing to transition.
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It is. I like my cheese.
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It's hard to transition
to something plant-based.
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Absolutely,
because cheese actually has
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addictive chemicals in it
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that make it
just as hard to kick
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as cocaine and
nicotine for many people.
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Or chocolate?
Chocolate too, yeah.
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Okay. Okay. It is very similar.
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And so having something
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that gives you a
similar mouth feel
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has a real good
taste, a good flavor,
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and that you can
use in the places
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where you're
used to using cheese
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can be really helpful.
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So we're kind of focusing
on that in this program.
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Nice. Okay, so
what do we do first?
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Okay, for the sliceable gouda,
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we're going to
start with the blender.
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I'll switch.
Yeah, that'll be fine.
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We're going to start by
putting in our coconut milk.
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Can I take a spatula
please? That's perfect.
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Now how do you know
00:07:10.39\00:07:11.73
you're getting
full fat coconut milk?
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You want to look at the label,
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and usually if
they're not full fat,
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they'll say something
like light coconut milk.
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I got you, okay.
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And you don't want light
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'cause it just means
they put extra water in it.
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Okay, all right.
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And then we have a
little bit of water.
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I might be done with
that spatula for right now.
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Okay, I got it.
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And we'll put in our aminos,
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our hickory smoke flavor.
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Now where do you get
liquid smoke hickory?
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Any grocery store
actually carries that.
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I've found it, no,
it's not a specialty store,
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just pretty much anywhere.
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Put in some salt.
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Then we have our lemon juice.
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And we have our yeast flakes.
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This is part of what
gives it that cheesy flavor,
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it's kind of nutty and
gives it a rich flavor.
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And then I'm going to start
it before I add the last powder
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which is the agar-agar
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'cause I don't want it to clump.
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Okay.
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So I'm just going to
start this real slow.
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And then I'll add the agar-agar.
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And we're going to blend
that on high for just a minute,
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just make sure everything's
really well blended.
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And then... We make
sure we turn it off.
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Yeah, then I'm going to
take the other three powders
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which were the
arrowroot, tapioca, and the gum.
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Now why do you
separate those powders?
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Because these, we're
going to add in the blender
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after we've
boiled the blender mix.
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So the agar-agar
is in the blender,
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it's one of the
thickeners for this.
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Put it right on
high? On high, got it.
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You want as hot
as you can get it.
00:09:01.74\00:09:04.81
And then these will
thicken really quickly
00:09:04.84\00:09:08.68
when you add it
to the hot mixture,
00:09:08.71\00:09:10.25
so I want to mix them all up,
00:09:10.28\00:09:12.35
and then we'll
put it in the blender
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with the hot stuff
when we're done with that.
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Okay, so we won't need to pour
the blender mixture in here.
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Yes.
00:09:20.86\00:09:22.19
So how do you develop recipes?
00:09:26.33\00:09:28.76
Well, I am not
necessarily completely original
00:09:28.80\00:09:31.93
like some people.
00:09:31.97\00:09:33.34
I get inspiration from
a lot of different places.
00:09:33.37\00:09:35.90
I'll taste things some place,
00:09:35.94\00:09:37.54
I will buy something
from the store sometimes
00:09:37.57\00:09:40.58
or I will go online,
00:09:40.61\00:09:43.78
and a lot of
times get real ideas
00:09:43.81\00:09:45.61
for what things I want to make,
00:09:45.65\00:09:47.38
but often when I go online
there will be some ingredients
00:09:47.42\00:09:51.89
that I either don't care for
00:09:51.92\00:09:54.02
or I try them and
they're little bland,
00:09:54.06\00:09:56.39
and I want to, you know,
00:09:56.42\00:09:57.76
season them up a
little bit better.
00:09:57.79\00:09:59.13
Change it a little bit. Yeah.
00:09:59.16\00:10:00.50
I think this one
works really well
00:10:00.53\00:10:01.86
because it keeps it
from sticking to the bottom.
00:10:01.90\00:10:03.23
Won't do that.
00:10:03.26\00:10:04.60
And I just go kind of
back and forth with that.
00:10:04.63\00:10:06.33
And we're going to
bring that to a boil,
00:10:06.37\00:10:08.37
and then it has to
simmer for five minutes.
00:10:08.40\00:10:11.84
And you have to
stir the whole time,
00:10:11.87\00:10:13.21
so I'm giving Jill that job.
00:10:13.24\00:10:14.78
I get a job, yay!
00:10:14.81\00:10:16.48
Thank you. I appreciate that.
00:10:16.51\00:10:19.78
So everything is
ready and that's, basically
00:10:19.81\00:10:22.92
we're going to
wait for this to boil.
00:10:22.95\00:10:24.62
So tell me about, you were
talking to me about a chart
00:10:24.65\00:10:27.19
before the program.
00:10:27.22\00:10:28.56
Something about
the matrix chart,
00:10:28.59\00:10:29.99
and this is
going from animal-base
00:10:30.03\00:10:32.63
to more healthy plant-base.
00:10:32.66\00:10:34.30
Yes, I don't know if
this might be a good time
00:10:34.33\00:10:35.86
to put that graphic up,
it's called the Diet Matrix.
00:10:35.90\00:10:39.07
And I like to use
this to explain to people
00:10:39.10\00:10:41.37
where they are
in terms of eating
00:10:41.40\00:10:44.34
because a lot of people go,
00:10:44.37\00:10:45.71
"Well, you know what
I eat it's not so bad
00:10:45.74\00:10:47.78
or maybe it's pretty good,"
00:10:47.81\00:10:49.14
but this helps us to really
even score where we're at,
00:10:49.18\00:10:51.85
so if you'll see this
is a square or a rectangle
00:10:51.88\00:10:55.22
with four sections.
00:10:55.25\00:10:56.58
I see that. And it
has two black lines.
00:10:56.62\00:10:58.49
The horizontal black line
is the axis that represents
00:10:58.52\00:11:02.79
refined and
processed food on the left side
00:11:02.82\00:11:05.63
and whole foods
on the right side.
00:11:05.66\00:11:07.43
I can see that.
00:11:07.46\00:11:08.80
The vertical axis has
plant foods at the top
00:11:08.83\00:11:11.93
and animal based
products at the bottom.
00:11:11.97\00:11:14.90
So when we divide that
into those four quadrants,
00:11:14.94\00:11:18.01
I like to start by
looking at the red quadrant
00:11:18.04\00:11:20.31
where is where
a lot of Americans
00:11:20.34\00:11:21.91
actually find themselves,
00:11:21.94\00:11:23.65
and I call it the
Sad Sick Soul quadrant
00:11:23.68\00:11:27.28
because most of what
they're eating is not only,
00:11:27.32\00:11:30.39
has animal products
00:11:30.42\00:11:31.75
but it also is
refined or processed,
00:11:31.79\00:11:35.22
so we're looking at white flour,
00:11:35.26\00:11:36.59
white sugar, meat, dairy, eggs,
00:11:36.62\00:11:38.83
those sorts of things.
00:11:38.86\00:11:40.20
So both animal
products and refined process.
00:11:40.23\00:11:42.23
Yeah. Sad sick souls.
00:11:42.26\00:11:43.60
Okay. That's right.
00:11:43.63\00:11:44.97
Because that's a diet
that set you up for depression,
00:11:45.00\00:11:47.20
that's the sad part.
00:11:47.24\00:11:48.57
It also sets you up for
chronic lifestyle diseases
00:11:48.60\00:11:50.81
like diabetes, and obesity,
and high blood pressure,
00:11:50.84\00:11:53.74
so that's the sick part of it.
00:11:53.78\00:11:56.24
If we go back to that diagram,
00:11:56.28\00:11:58.15
when we look at the square
00:11:58.18\00:11:59.71
to the right of that
called Concerned Citizens...
00:11:59.75\00:12:01.65
I see that.
00:12:01.68\00:12:03.02
That is what I call the people
that are becoming more aware of
00:12:03.05\00:12:04.92
what they're eating,
00:12:04.95\00:12:06.29
and so they don't
want the hormones,
00:12:06.32\00:12:07.99
the chemicals, they eat organic,
00:12:08.02\00:12:10.16
but they might be eating
grass fed beef, organic eggs,
00:12:10.19\00:12:14.36
those sort of things.
00:12:14.40\00:12:15.73
Free range or
something Yeah, free range.
00:12:15.76\00:12:17.10
So moving more whole
food based, healthier
00:12:17.13\00:12:19.40
but still eating
the animal products.
00:12:19.43\00:12:21.40
Okay. That's right.
00:12:21.44\00:12:22.77
so it's a healthier
version of animal products.
00:12:22.80\00:12:24.71
And so instead of being
red, I colored it orange.
00:12:24.74\00:12:27.48
Yeah, okay.
00:12:27.51\00:12:28.84
Then if we go to
the top left side,
00:12:28.88\00:12:33.28
that's the yellow square
00:12:33.31\00:12:34.65
and I call that Junk Food Vegans
00:12:34.68\00:12:36.48
because they are eating
all plant-based products,
00:12:36.52\00:12:39.82
but many of them are
refined and processed,
00:12:39.85\00:12:42.69
this is where people...
00:12:42.72\00:12:44.06
Just give me a second,
we're starting to boil,
00:12:44.09\00:12:45.43
should I be
turning it down or not?
00:12:45.46\00:12:46.80
Just, maybe, yeah.
00:12:46.83\00:12:48.16
You see on the
edge, just starting.
00:12:48.20\00:12:49.53
Maybe turn it down just a little
00:12:49.56\00:12:50.90
so it doesn't boil up vigorously
00:12:50.93\00:12:52.27
but you do want to just stay...
00:12:52.30\00:12:54.27
Oops, I'm doing the wrong one.
00:12:54.30\00:12:55.64
It would help Jill
if you do the right one.
00:12:55.67\00:12:57.01
There we go.
00:12:57.04\00:12:58.37
We do want it to
continue simmering.
00:12:58.41\00:13:00.11
The agar-agar needs to cook
00:13:00.14\00:13:01.64
to activate the
thickening power.
00:13:01.68\00:13:03.81
I learned that
yesterday actually
00:13:03.85\00:13:06.15
when I was
making my first batch,
00:13:06.18\00:13:08.85
I forgot that the agar-agar
needed to be in this part
00:13:08.88\00:13:12.55
and I set it over
here with my mixed powders,
00:13:12.59\00:13:15.36
and my cheese
wasn't set up last night
00:13:15.39\00:13:17.26
when I went to look at it,
00:13:17.29\00:13:18.63
so, I was like, oh,
yeah, the agar-agar...
00:13:18.66\00:13:20.00
This is an important thing.
00:13:20.03\00:13:21.36
It's very
important that it be cooked.
00:13:21.40\00:13:23.20
Okay, we were on
the top left quadrant.
00:13:23.23\00:13:25.17
We were, junk food vegans.
00:13:25.20\00:13:27.87
Those are people that
for instance are eating
00:13:27.90\00:13:29.87
all plant food,
plant-based foods
00:13:29.90\00:13:32.91
like Oreos, peanut
butter and jelly sandwiches,
00:13:32.94\00:13:36.71
French fries,
00:13:36.75\00:13:38.08
all of those things
are technically plant-based
00:13:38.11\00:13:40.32
but they are not
particularly health producing,
00:13:40.35\00:13:42.88
so that's why they are there.
00:13:42.92\00:13:44.25
I think I could fall in
that category sometimes.
00:13:44.29\00:13:46.82
Do you know that? You
know lot of people can.
00:13:46.86\00:13:48.49
Thinking, well, I
want to be plant-based,
00:13:48.52\00:13:50.86
but I'm in a hurry
00:13:50.89\00:13:52.23
or I don't really
have time to cook something
00:13:52.26\00:13:53.60
or you know,
00:13:53.63\00:13:54.96
so it's easier to
grab something prepared.
00:13:55.00\00:13:56.33
Yeah, it's true. Okay.
00:13:56.36\00:13:57.70
And so the optimal wellness
00:13:57.73\00:14:02.10
where you really
want to, probably,
00:14:02.14\00:14:03.81
be make your goal
would be upper right hand
00:14:03.84\00:14:06.78
corner of our graphic where...
00:14:06.81\00:14:08.14
The green section.
00:14:08.18\00:14:09.51
That's the green section, right?
00:14:09.54\00:14:10.88
That says healthy happy humans
00:14:10.91\00:14:13.18
because that's where your
diet is not only plant-based
00:14:13.21\00:14:16.38
but it's
predominately whole food based,
00:14:16.42\00:14:19.05
which means you're eating
foods the way God made them,
00:14:19.09\00:14:22.32
whole grains
instead of refined grains.
00:14:22.36\00:14:25.43
You're eating plenty of
legumes, and vegetables,
00:14:25.46\00:14:28.20
and fruits that are
not processed and refined,
00:14:28.23\00:14:30.83
don't have a bunch of
added sugars and oils.
00:14:30.87\00:14:33.27
And so that would be
your healthiest quadrant.
00:14:33.30\00:14:35.60
So everybody can look at that
00:14:35.64\00:14:37.64
and place themselves
somewhere in it, you know?
00:14:37.67\00:14:39.84
Yeah.
00:14:39.87\00:14:41.21
If for example more than half
of what you eat is plant-based
00:14:41.24\00:14:45.65
but you still have
some animal products,
00:14:45.68\00:14:47.02
you might be above that middle
line on the vertical axis.
00:14:47.05\00:14:48.48
Okay. You could be a six.
00:14:48.52\00:14:51.22
Yeah, you could be a six
or a seven in plant-based,
00:14:51.25\00:14:53.89
but you're still
using some animals.
00:14:53.92\00:14:56.26
And then also, you
might be able to look at
00:14:56.29\00:15:02.06
what you're eating and say,
00:15:02.10\00:15:03.43
"Oh, if I just
substituted a whole grain
00:15:03.47\00:15:05.80
for this pasta dish
instead of a white flour pasta,
00:15:05.83\00:15:11.24
that's moving me more
towards that green square.
00:15:11.27\00:15:14.04
So you're telling me,
I can make baby steps.
00:15:14.08\00:15:16.81
I don't have to
start at ten, ten,
00:15:16.85\00:15:18.88
way over here in the red,
and then the next morning...
00:15:18.91\00:15:21.32
Well, the red
would be zero. Thank you.
00:15:21.35\00:15:24.29
so, you can tell math was
never my strongest subject.
00:15:24.32\00:15:27.06
Okay, you will start
with zero, zero on both axis.
00:15:27.09\00:15:30.76
And then all of a sudden
jump over to the green over here
00:15:30.79\00:15:33.16
and be you know 20 or
whatever, 10 in the...
00:15:33.19\00:15:36.26
So you can take steps toward it.
00:15:36.30\00:15:37.83
That's right.
00:15:37.87\00:15:39.20
And so as long as you're
moving in that direction,
00:15:39.23\00:15:41.54
and you're going
towards the green quadrant,
00:15:41.57\00:15:43.37
and you're moving
up to that far corner,
00:15:43.41\00:15:45.37
you are making progress
00:15:45.41\00:15:46.74
and you're going to be enjoying
00:15:46.78\00:15:48.11
benefits at
every step of the way.
00:15:48.14\00:15:50.21
You will be
enjoying better health.
00:15:50.25\00:15:51.81
You will be enjoying lower
risk for many chronic diseases.
00:15:51.85\00:15:54.95
Yeah, okay. Very good.
00:15:54.98\00:15:57.42
So how's this
looking? It's looking good.
00:15:57.45\00:15:59.42
I think it needs
about two more minutes.
00:15:59.45\00:16:00.79
Okay, how do you
know when it's done?
00:16:00.82\00:16:02.52
Do you have to
actually time it or do you...
00:16:02.56\00:16:04.53
I actually timed this part of it
00:16:04.56\00:16:06.09
just to make sure that
00:16:06.13\00:16:07.46
the agar-agar
has completely cut...
00:16:07.50\00:16:09.93
It's not like it
becomes more translucent
00:16:09.96\00:16:11.80
or somehow the
texture changes or...
00:16:11.83\00:16:14.34
Not a lot. Okay.
00:16:14.37\00:16:15.87
You just have to know exactly.
00:16:15.90\00:16:17.24
Once it's boils, yeah,
it gets kind of shiny looky.
00:16:17.27\00:16:18.84
You'll notice
that. Oh, yeah, it is.
00:16:18.87\00:16:20.21
Absolutely, I can see that.
00:16:20.24\00:16:21.71
Yeah, I just want it,
00:16:21.74\00:16:23.08
that's what
activates the agar-agar.
00:16:23.11\00:16:24.61
The agar-agar is
actually a jelling agent
00:16:24.65\00:16:27.75
that is from sea vegetables,
00:16:27.78\00:16:30.19
and so it,
00:16:30.22\00:16:32.09
the cooking somehow
tends to activate it,
00:16:32.12\00:16:34.39
and it can do a lot of
things that jello does.
00:16:34.42\00:16:36.26
I've actually made
like some holiday dishes,
00:16:36.29\00:16:38.46
Jello moulds using
agar-agar to set it up
00:16:38.49\00:16:41.50
because it will, it will
set up really stiff, so yeah...
00:16:41.53\00:16:46.07
So this gouda
cheese when you make it,
00:16:46.10\00:16:47.67
a lot of people like it.
00:16:47.70\00:16:49.04
Oh, you know what,
00:16:49.07\00:16:50.44
I was just telling you
before the program started
00:16:50.47\00:16:52.91
that last year
my son got married.
00:16:52.94\00:16:55.41
And so... Congratulations.
00:16:55.44\00:16:57.01
Oh, thank you, thank you.
00:16:57.05\00:16:58.95
We were responsible
for their rehearsal dinner,
00:16:58.98\00:17:00.62
and we had several
different kinds of soups,
00:17:00.65\00:17:02.25
and we had crackers, and
I wanted to do some cheeses.
00:17:02.28\00:17:04.69
So I made a couple of different
kinds of sliceable cheeses,
00:17:04.72\00:17:07.16
and this was one of
them, and it was such a hit.
00:17:07.19\00:17:10.06
Everybody just loved it
and they were e-mailing me,
00:17:10.09\00:17:12.29
and they're like,
"Please send me the recipe.
00:17:12.33\00:17:14.16
I really, really like that.
00:17:14.20\00:17:15.53
That's just as good or
better than the real thing."
00:17:15.56\00:17:17.40
And so I was like, well, maybe
that would be something helpful
00:17:17.43\00:17:20.24
to people that are
wanting to transition.
00:17:20.27\00:17:22.50
And among the cheeses,
when I was still eating cheese,
00:17:22.54\00:17:25.27
smoked gouda was
one of my favorites.
00:17:25.31\00:17:26.91
Yes, nice.
00:17:26.94\00:17:28.78
I just always
liked it in sandwiches.
00:17:28.81\00:17:30.51
Oh, yeah, absolutely. It
gives you a great flavor.
00:17:30.55\00:17:33.21
I love the smoked hickory.
I think we're good on that.
00:17:33.25\00:17:36.22
Are we good? Yeah.
00:17:36.25\00:17:37.95
Okay.
00:17:37.99\00:17:39.32
So I can use the
spatula right here.
00:17:39.35\00:17:43.43
So we're going to
blend it again, you said.
00:17:43.46\00:17:45.16
Yeah, and let me just clean
that up for you or there we go.
00:17:45.19\00:17:50.87
And so you want to carefully
pour it back into your blender.
00:17:50.90\00:17:53.47
Don't burn yourself. No.
00:17:53.50\00:17:55.80
And I like
using a rubber spatula
00:17:55.84\00:17:57.44
to make sure I
get everything out.
00:17:57.47\00:18:02.21
You don't miss
anything. Thank you.
00:18:02.24\00:18:04.58
Then I'm going
to put the lid on,
00:18:08.22\00:18:09.78
and I'm going to take
this little centerpiece out...
00:18:09.82\00:18:12.05
And slowly add the
powder as you blend.
00:18:12.09\00:18:14.19
I want, yeah, I'm going to
have to do it pretty quickly,
00:18:14.22\00:18:16.96
but I'm going to turn it
on low just to get started.
00:18:16.99\00:18:21.46
And this can take some power,
00:18:21.50\00:18:23.06
so I'm going to turn on
fast once I add the powders.
00:18:23.10\00:18:25.47
Okay.
00:18:25.50\00:18:26.84
That thickens just like that.
00:18:50.79\00:18:52.33
It does, it is
instant. I can watch that, yes.
00:18:52.36\00:18:54.10
And you'll see, it kind of even
kind of makes a ball in there.
00:18:54.13\00:18:57.47
I see that.
00:18:57.50\00:18:58.83
So I have to pour it
into my mold right away.
00:18:58.87\00:19:00.94
I'll take that spatula
back. Where did we put it?
00:19:00.97\00:19:02.67
It's right here in the pot.
00:19:02.70\00:19:04.04
Oh, thank you. No problem.
00:19:04.07\00:19:07.64
And I just, you can use any
kind of smooth interior dish,
00:19:07.68\00:19:11.91
the shape, of course, is
what the cheese will take.
00:19:11.95\00:19:14.45
Okay, yup.
00:19:14.48\00:19:15.82
So depending on
what you want to do,
00:19:15.85\00:19:17.19
if you want to
cut wedges of cheese,
00:19:17.22\00:19:18.65
you can put it in a pie dish.
00:19:18.69\00:19:20.66
Yes. Nice.
00:19:20.69\00:19:23.06
So how long does it has to
sit in the fridge till it sets?
00:19:23.09\00:19:26.70
It will, you can
set it in the fridge
00:19:26.73\00:19:29.10
or even on the counter
for the first hour or two
00:19:29.13\00:19:31.93
and it'll set up as it cools.
00:19:31.97\00:19:34.24
And then you can unmould
it and put it in the fridge
00:19:34.27\00:19:39.04
for another five or six hours.
00:19:39.07\00:19:40.81
Okay, and then it's ready to go.
00:19:40.84\00:19:42.88
Nice.
00:19:42.91\00:19:44.25
And then it should
unmould pretty easily
00:19:44.28\00:19:45.61
if you warm it up
just a little bit,
00:19:45.65\00:19:47.45
it'll help and you
can just smooth it out
00:19:47.48\00:19:49.12
if you want, but you'll
notice it's very thick already.
00:19:49.15\00:19:51.55
Yes, oh, yeah.
00:19:51.59\00:19:52.92
Definitely thick, that worked...
00:19:52.95\00:19:54.72
We know, I stirred
it for five minutes.
00:19:54.76\00:19:56.93
Yes.
00:19:56.96\00:19:58.29
Let's do our
gluten free crackers,
00:19:58.33\00:20:00.06
and then we'll try the cheese
and the crackers together.
00:20:00.10\00:20:02.06
'Cause we need crackers
00:20:02.10\00:20:03.43
if we're going to
have cheese, right?
00:20:03.47\00:20:04.80
Let's read the recipe for that,
00:20:04.83\00:20:06.17
for the gluten
free cheesy crackers...
00:20:06.20\00:20:08.04
I love crackers and cheese. Yes.
00:20:31.23\00:20:33.13
You know, to me
00:20:33.16\00:20:34.50
just the combination of the two,
00:20:34.53\00:20:35.86
and they make a great appetizer
or a great, it's really good.
00:20:35.90\00:20:38.60
And these are cheesy
crackers. Yes, they are.
00:20:38.63\00:20:40.84
Because they have
some nutritional yeast
00:20:40.87\00:20:42.30
which kind of helps
with that cheesiness.
00:20:42.34\00:20:44.54
Yes, I like that.
00:20:44.57\00:20:45.91
So shall we get started? Yes.
00:20:45.94\00:20:47.44
All right, I'm going to
put my almond flour in first,
00:20:47.48\00:20:51.08
and this one is a
whole almond flour,
00:20:51.11\00:20:53.42
that's why it's got all
the brown speckles in it.
00:20:53.45\00:20:55.55
Yes. You were
gonna ask something.
00:20:55.58\00:20:56.92
I was going to ask if you grind
or if you buy almond flour?
00:20:56.95\00:21:00.19
I usually will buy it,
it's a little bit finer,
00:21:00.22\00:21:03.02
and so the cracker
will hold together.
00:21:03.06\00:21:04.63
This cracker doesn't
have any wheat in it,
00:21:04.66\00:21:06.59
and so there's no
gluten to hold it together,
00:21:06.63\00:21:09.36
the flaxseed is
kind of the binder,
00:21:09.40\00:21:11.47
so the finer the particles
the better it holds together.
00:21:11.50\00:21:15.04
So that's why
unsweetened shredded coconut,
00:21:15.07\00:21:18.44
my yeast flakes.
00:21:18.47\00:21:20.41
Now it said we
could use coconut flour?
00:21:20.44\00:21:23.28
You can. Yeah, either one.
00:21:23.31\00:21:24.91
It doesn't matter,
that would be finer,
00:21:24.95\00:21:26.35
this one gives it a
little more texture.
00:21:26.38\00:21:27.88
So it's a little more true to it
00:21:27.92\00:21:29.25
but it also probably
falls apart a little bit.
00:21:29.28\00:21:30.95
They're very flaky
crackers, what can I say.
00:21:30.99\00:21:34.29
And then, this
is ground flaxseed,
00:21:34.32\00:21:36.59
and I just
grind my own flaxseed,
00:21:36.62\00:21:38.06
like in a little coffee grinder.
00:21:38.09\00:21:39.49
That's a great binding
agent. When I'm ready for it.
00:21:39.53\00:21:41.16
Flax really
holds stuff together.
00:21:41.20\00:21:42.53
It really helps with this one,
and then I'll put in the salt.
00:21:42.56\00:21:47.47
And I like garlic in it.
00:21:47.50\00:21:49.10
You can kind of
season it however you want.
00:21:49.14\00:21:51.77
Italian seasoning
is an option. Nice.
00:21:51.81\00:21:53.94
Sometimes I like it
more garlic and onion
00:21:53.98\00:21:55.84
and I just put a
little sprinkle of the Italian
00:21:55.88\00:21:57.61
which is what I
think I'll do this time.
00:21:57.65\00:21:59.78
And then I will thoroughly
stir all these dry ingredients
00:21:59.81\00:22:02.35
before I add the
oil and the water.
00:22:02.38\00:22:06.72
Now do you find in
your lifestyle coaching,
00:22:06.76\00:22:08.39
people are trying
to go more gluten free?
00:22:08.42\00:22:10.99
A lot of people have
found that they have issues,
00:22:11.03\00:22:14.33
and so they have
been told by their doctors
00:22:14.36\00:22:16.36
or they've experimented and say,
00:22:16.40\00:22:17.73
"Well, I just feel
better when I go gluten free."
00:22:17.77\00:22:20.50
And I think a
lot of it has to do
00:22:20.54\00:22:22.84
with how our foods have changed.
00:22:22.87\00:22:24.87
And so people have
developed sensitivities
00:22:24.91\00:22:26.81
that maybe they
didn't have before,
00:22:26.84\00:22:28.21
so it can be helpful.
00:22:28.24\00:22:29.58
Like the
pesticides, and the GMO,
00:22:29.61\00:22:30.95
and all of that stuff gives us
a greater sensitivity, I think.
00:22:30.98\00:22:34.05
I think the
round up is huge, so...
00:22:34.08\00:22:36.75
Yeah. Yeah.
00:22:36.79\00:22:38.12
There's a lot of
things that affect people.
00:22:38.15\00:22:39.65
And so if they need
something gluten free,
00:22:39.69\00:22:41.66
it's nice to be
able to offer that.
00:22:41.69\00:22:43.02
It is.
00:22:43.06\00:22:44.39
And this happens to be
just a very flaky cracker,
00:22:44.43\00:22:46.29
so if that's what
you're looking for,
00:22:46.33\00:22:47.90
then that can be really helpful.
00:22:47.93\00:22:49.26
I'm going to go ahead and
put my oil in first I think.
00:22:49.30\00:22:51.63
Okay.
00:22:51.67\00:22:53.27
That's not very much.
00:22:53.30\00:22:54.64
Is it coconut oil?
This one's coconut oil.
00:22:54.67\00:22:56.00
Yeah, I can see that. You
can use olive oil as well.
00:22:56.04\00:22:58.44
But coconut has
such good flavor.
00:22:58.47\00:23:00.21
I love the flavor.
I love coconut oil.
00:23:00.24\00:23:02.38
And I think that coconut oil
00:23:02.41\00:23:03.75
also has some
healthy things for us
00:23:03.78\00:23:05.25
if we don't over do it so...
00:23:05.28\00:23:08.68
Good.
00:23:08.72\00:23:10.09
One of the things
that's rich in is omega-3 oils,
00:23:10.12\00:23:12.95
so is the flax
and so is the almond,
00:23:12.99\00:23:15.02
so there's a lot of omega-3
richness in these crackers.
00:23:15.06\00:23:18.89
And for many of
us in here in America
00:23:18.93\00:23:20.93
our problem is not getting
enough in terms of ratio.
00:23:20.96\00:23:23.83
We get way too many omega-6s
and not as many omega-3s
00:23:23.87\00:23:27.37
which is what we
really need for good health.
00:23:27.40\00:23:29.17
So what would
have omega-6 in it?
00:23:29.20\00:23:31.87
Pretty much all
other vegetable oils,
00:23:31.91\00:23:34.04
like just
regular vegetable oils,
00:23:34.08\00:23:37.88
most processed foods.
00:23:37.91\00:23:39.25
Like olive oil, olive oil,
your canola, your vegetable?
00:23:39.28\00:23:40.62
Has some but not as much. Okay.
00:23:40.65\00:23:41.98
Not as much. Okay.
00:23:42.02\00:23:43.35
Processed foods
almost all use omega-6
00:23:43.39\00:23:45.42
because it doesn't
go rancid on the shelf.
00:23:45.45\00:23:47.66
The problem with
omega-3 is it's very unstable.
00:23:47.69\00:23:50.39
It's like the
flaxseed oils, your almonds,
00:23:50.43\00:23:52.79
and so they'll go rancid easily,
00:23:52.83\00:23:54.46
so they're not popular
00:23:54.50\00:23:56.00
for things with
a long shelf life.
00:23:56.03\00:23:57.37
That makes sense.
00:23:57.40\00:23:58.73
And I mean most of us
eat more refined food,
00:23:58.77\00:24:00.10
so then that
would make perfect sense
00:24:00.14\00:24:01.47
why we're
getting too much omega-6
00:24:01.50\00:24:03.20
and not enough omega-3.
00:24:03.24\00:24:04.57
That's right. That makes sense.
00:24:04.61\00:24:05.94
So I just added my water,
00:24:05.97\00:24:07.31
and I'm just going to stir
till it kind of sticks together.
00:24:07.34\00:24:10.71
And that ground flax
00:24:14.22\00:24:15.55
will absorb the
liquid quite quickly.
00:24:15.58\00:24:17.59
Yeah.
00:24:17.62\00:24:18.95
And then it doesn't
really make a ball or anything,
00:24:18.99\00:24:20.92
I mean you can kind of press
it together, you can see that.
00:24:20.96\00:24:23.09
I can see that.
Kind of holds together.
00:24:23.12\00:24:24.73
That's all I need to do,
00:24:24.76\00:24:26.09
and I'll put it on my
cookie sheet that I've...
00:24:26.13\00:24:27.86
But it's upside down.
00:24:27.90\00:24:29.23
Yeah, I put
parchment paper on it,
00:24:29.26\00:24:31.93
but I like to
use the rolling pin
00:24:31.97\00:24:33.30
and the edges
of the cookie sheet
00:24:33.34\00:24:34.67
get in the way
of my rolling pin.
00:24:34.70\00:24:36.04
Yeah, very smart, okay.
00:24:36.07\00:24:37.97
So I do this on purpose.
I like that, okay. Yeah.
00:24:38.01\00:24:41.54
And because there's
not a lot of oil in here,
00:24:41.58\00:24:43.75
the parchment
paper kind of makes sure
00:24:43.78\00:24:45.41
that your crackers don't end up
sticking to the cookie sheets.
00:24:45.45\00:24:48.08
And they're fragile,
00:24:48.12\00:24:49.45
so they'll break
up if they stick,
00:24:49.48\00:24:51.12
so the other thing I like to do
is get a piece of plastic wrap.
00:24:51.15\00:24:57.76
Nice.
00:24:57.79\00:24:59.13
Yeah, then it won't
stick to rolling pin.
00:24:59.16\00:25:01.00
That's right, and
it's very soft dough,
00:25:01.03\00:25:03.33
so I don't even actually
have to put hardly any pressure
00:25:03.37\00:25:05.60
on my rolling pin.
00:25:05.63\00:25:06.97
I can see that, okay.
00:25:07.00\00:25:08.34
And I just roll it out to about
an eighth of an inch thick.
00:25:08.37\00:25:11.67
If you roll it thinner,
00:25:11.71\00:25:13.44
you can make it
almost paper thin,
00:25:13.48\00:25:14.84
and they're very crispy,
00:25:14.88\00:25:16.38
but they break up
real easily as well,
00:25:16.41\00:25:18.45
so kind of depending on
00:25:18.48\00:25:19.81
what you're wanting
to do with the cracker...
00:25:19.85\00:25:22.88
Nice.
00:25:22.92\00:25:24.62
What do you bake it at?
00:25:24.65\00:25:25.99
We're going to bake
it at, I think it's 350.
00:25:26.02\00:25:28.79
Three fifty? Yeah.
00:25:28.82\00:25:30.53
And you basically,
you're just going to bake them
00:25:30.56\00:25:32.03
till they are golden,
00:25:32.06\00:25:33.56
and it will depend on your pan
00:25:33.60\00:25:35.16
and the
thickness of your cracker
00:25:35.20\00:25:37.23
as to how long it takes.
00:25:37.27\00:25:38.70
Yes. Yeah.
00:25:38.73\00:25:42.07
Nice.
00:25:42.10\00:25:45.14
I love crackers. Oh, me too.
00:25:45.17\00:25:49.18
My husband is never, never
thinks I make enough crackers.
00:25:49.21\00:25:54.78
So I like to just fold this in
00:25:54.82\00:25:56.25
to my make my edges a
little bit straighter.
00:25:56.28\00:25:58.15
Now that's neat, I
have never tried that.
00:25:58.19\00:26:01.09
Well, it's such a soft
dough that it really works well.
00:26:01.12\00:26:03.89
Yeah, it evens it
out more, absolutely.
00:26:03.93\00:26:06.76
And so didn't
want to go to score it,
00:26:06.80\00:26:08.13
I will come up with more.
00:26:08.16\00:26:09.50
Yeah.
00:26:09.53\00:26:10.87
That's great, I like it.
00:26:10.90\00:26:14.30
It's like making quinoa
bread or something, you know.
00:26:14.34\00:26:17.37
And different ingredients,
of course, but, nice.
00:26:17.41\00:26:19.87
And I just go over it.
00:26:19.91\00:26:21.71
Oh, yeah, that's very precise.
00:26:25.41\00:26:29.05
There we go. Nice.
00:26:29.08\00:26:30.45
I think that's thin enough.
00:26:30.49\00:26:32.19
And so then I'll
just take a knife.
00:26:32.22\00:26:34.02
I think we got one
over there somewhere.
00:26:34.06\00:26:38.06
We'll do with that
yellow colored one.
00:26:38.09\00:26:40.70
It is a knife. I can use that.
00:26:40.73\00:26:43.13
And then I just score it,
00:26:43.16\00:26:45.10
what you can do
it however you like,
00:26:45.13\00:26:47.64
whether you want
squares or rectangles.
00:26:47.67\00:26:50.77
You're going almost
all the way through though,
00:26:50.81\00:26:52.34
it looks like, right, okay.
00:26:52.37\00:26:53.71
It's more than scored actually.
00:26:53.74\00:26:55.08
Okay, it looks
like it, okay, sorry,
00:26:55.11\00:26:56.44
I was just going
to say that looks
00:26:56.48\00:26:57.81
like you're
really going through.
00:26:57.85\00:26:59.18
And then if you want diamonds,
00:26:59.21\00:27:00.55
you can make them
a little bit narrower
00:27:00.58\00:27:01.92
and then do kind of diagonally.
00:27:01.95\00:27:04.89
Yup.
00:27:04.92\00:27:06.25
How long do they keep,
the crackers once you...
00:27:11.19\00:27:12.86
Oh, the crackers,
00:27:12.89\00:27:14.36
they don't last
very long on my counter.
00:27:14.40\00:27:18.87
I'm sure.
00:27:18.90\00:27:20.24
But you could
freeze them indefinitely.
00:27:20.27\00:27:22.30
While you cut, I'm
going to try one over here.
00:27:22.34\00:27:24.14
Okay.
00:27:24.17\00:27:25.51
Nice, we already got
a cracker and cheese.
00:27:25.54\00:27:28.88
Now I get to try the cheese.
00:27:28.91\00:27:30.35
That's very tasty.
00:27:37.65\00:27:41.62
The cracker is fabulous
00:27:41.66\00:27:42.99
and I love the
smoked flavor of the cheese.
00:27:43.02\00:27:46.26
That worked, ah?
00:27:46.29\00:27:47.63
Oh, that works,
that's really good.
00:27:47.66\00:27:49.20
I like that, yummy.
00:27:49.23\00:27:50.60
We're making
quesadillas next, right?
00:27:50.63\00:27:52.00
We are. Let's read the recipe.
00:27:52.03\00:27:53.64
You want to read
that for us. Okay, sure.
00:27:53.67\00:27:55.67
For the
quesadillas you will need...
00:27:55.70\00:27:57.51
I really like Mexican food,
to me any type of Mexican food,
00:28:17.69\00:28:20.60
but to have a quesadillas
and have it plant-based.
00:28:20.63\00:28:23.60
That's amazing.
00:28:23.63\00:28:24.97
And this one's actually gluten
free if you use rice tortillas.
00:28:25.00\00:28:27.44
You can use either
wheat or rice tortillas.
00:28:27.47\00:28:29.57
Oh, these are
brown rice tortillas.
00:28:29.60\00:28:30.94
These are brown rice tortillas,
so if someone is gluten free,
00:28:30.97\00:28:33.98
it's a good way, I just kind
of like the way they toast up.
00:28:34.01\00:28:36.88
I keep them in the bag till
I'm actually ready to heat them
00:28:36.91\00:28:39.55
because they'll tend to
dry out and crack easily.
00:28:39.58\00:28:42.35
Now I have my skillet hot,
00:28:42.38\00:28:44.59
and I'm just going
to heat up the tortilla,
00:28:44.62\00:28:47.46
flip it a few times,
00:28:47.49\00:28:48.82
I just keep moving it
while it's in the pan,
00:28:48.86\00:28:50.73
it's a dry pan, so...
00:28:50.76\00:28:55.03
Just keep it from burning there.
00:28:55.06\00:28:56.40
Yeah. Nice.
00:28:56.43\00:28:57.77
But it gets more flexible
00:28:57.80\00:28:59.13
if you try to
fill it and fold it,
00:28:59.17\00:29:01.60
when it's cold it'll just break.
00:29:01.64\00:29:02.97
Right.
00:29:03.00\00:29:04.34
So...
00:29:04.37\00:29:05.71
Do you do a lot of
gluten free at home?
00:29:05.74\00:29:07.61
Or not? Off and on.
00:29:07.64\00:29:08.98
For a couple of years I
was very sensitive to gluten,
00:29:09.01\00:29:11.41
and so I was gluten free,
00:29:11.45\00:29:12.78
but I find I can tolerate
it much better now so...
00:29:12.81\00:29:17.09
I think this is
just about ready.
00:29:17.12\00:29:18.45
Nice.
00:29:18.49\00:29:20.16
And then I'll get
my fillings ready here.
00:29:20.19\00:29:22.62
Want a few slices of avocado,
so I just make some slivers.
00:29:22.66\00:29:27.40
I love avocado.
00:29:27.43\00:29:29.20
It's one of my
favorites. Me too.
00:29:29.23\00:29:31.60
Tip in a whole avocado in
here for me and I'd love it.
00:29:31.63\00:29:34.60
And then we will
start by taking the hummus,
00:29:34.64\00:29:37.11
and this can be just any hummus
that you get at the store,
00:29:37.14\00:29:40.41
this one happens to
be red roasted pepper,
00:29:40.44\00:29:42.38
I like that one a lot.
00:29:42.41\00:29:43.78
But you can get
garlic or roasted garlic,
00:29:43.81\00:29:46.82
and I just spread
the whole tortilla.
00:29:46.85\00:29:48.35
So you're really using
the roasted red pepper hummus
00:29:48.38\00:29:50.52
in place of your cheese?
00:29:50.55\00:29:52.15
Yes. Okay.
00:29:52.19\00:29:55.26
And it gives you good flavor.
00:29:55.29\00:29:56.62
It's excellent, the
first time I saw this idea
00:29:56.66\00:29:59.19
I was like, hummus?
00:29:59.23\00:30:00.56
Really? I know.
00:30:00.60\00:30:01.93
How's that going to be?
00:30:01.96\00:30:04.00
I really had a
hard time imagining it,
00:30:04.03\00:30:05.37
so I did it, then I was like,
00:30:05.40\00:30:06.74
"Oh, these are really good."
00:30:06.77\00:30:08.90
And not everybody is
used to using hummus,
00:30:08.94\00:30:11.21
but hummus is
made from garbanzos,
00:30:11.24\00:30:12.74
it's a whole food,
it's excellent nutrition,
00:30:12.77\00:30:16.14
great source of protein.
00:30:16.18\00:30:17.51
Oh, yeah. Hummus is good.
00:30:17.55\00:30:18.88
And then I'll take
some of my mashed beans,
00:30:18.91\00:30:21.12
and these can be
just your own pinto beans.
00:30:21.15\00:30:23.75
I like to cook my own,
00:30:23.79\00:30:25.15
and then just
season them with garlic,
00:30:25.19\00:30:26.65
and olive oil, and salt.
00:30:26.69\00:30:28.89
You can also get
canned beans and mash them
00:30:28.92\00:30:31.99
but I did, these
were canned beans
00:30:32.03\00:30:33.36
and I added my garlic and...
00:30:33.40\00:30:34.73
Okay, yup.
00:30:34.76\00:30:36.10
So either way works. Yes.
00:30:36.13\00:30:37.47
And either way would
be considered not refined,
00:30:37.50\00:30:39.17
we're moving over
to the green spectrum.
00:30:39.20\00:30:40.94
That's right. This is all whole.
00:30:40.97\00:30:43.20
And the brown
rice tortilla is whole,
00:30:43.24\00:30:45.07
so this one's going to be
like a 20-20 on our diet matrix.
00:30:45.11\00:30:48.18
Yay!
00:30:48.21\00:30:49.71
Then we'll put in some avocado.
00:30:49.74\00:30:51.35
Good, yummy.
00:30:51.38\00:30:56.32
That's good.
00:30:56.35\00:30:58.55
You can put
three or four slices,
00:30:58.59\00:30:59.92
whatever you want.
00:30:59.95\00:31:01.29
This one's a pretty big one.
00:31:01.32\00:31:02.66
I might actually want to
put a fourth one in here.
00:31:02.69\00:31:04.13
Oh, I think so. Absolutely.
00:31:04.16\00:31:08.40
But I like to make
the slices kind of thin
00:31:08.43\00:31:10.20
so it doesn't hold
the two halves apart.
00:31:10.23\00:31:13.60
Right, okay.
00:31:13.64\00:31:14.97
And then let's use
a little bit of salsa.
00:31:15.00\00:31:18.27
You got a spoon here. Yeah.
00:31:18.31\00:31:20.64
Just my hands are
little bit sticky.
00:31:20.68\00:31:24.25
Nice.
00:31:24.28\00:31:25.61
And this is just
a very simple salsa.
00:31:25.65\00:31:26.98
This has tomatoes and cilantro,
you could make your own.
00:31:27.02\00:31:29.65
This is one that's vinegar-free.
00:31:29.68\00:31:31.09
Nice.
00:31:31.12\00:31:32.45
Now where do you find
the vinegar-free ones?
00:31:32.49\00:31:33.82
In the Mexican section.
00:31:33.86\00:31:36.26
There's a brand
that is pretty simple.
00:31:36.29\00:31:38.43
Okay.
00:31:38.46\00:31:39.79
And then if you want to sprinkle
00:31:39.83\00:31:41.16
just a little bit of
salt for the avocado,
00:31:41.20\00:31:43.60
and here's what you could
add, a thin slice of tomato,
00:31:43.63\00:31:45.90
or a thin slice of onion
if you like it more oniony.
00:31:45.93\00:31:49.34
Yummy.
00:31:49.37\00:31:50.71
The one thing you
want to be careful
00:31:50.74\00:31:52.07
is not to get it too juicy.
00:31:52.11\00:31:53.44
Yes.
00:31:53.48\00:31:54.81
'Cause then it can be
a little messy to cook.
00:31:54.84\00:31:56.18
And then we'll just put
this back in our hot pan.
00:31:56.21\00:31:58.25
Nice. Fold it in half.
00:31:58.28\00:32:00.92
And I just want to toast
it, so it's a little bit crispy.
00:32:00.95\00:32:04.79
Nice. I like the
crispiness to it.
00:32:04.82\00:32:06.59
Yeah.
00:32:06.62\00:32:07.96
And when I flip it, I always
kind of flip it over the fold,
00:32:07.99\00:32:10.49
that way you
don't dump stuff out.
00:32:10.53\00:32:11.96
I've done it both ways. So
that was bit of experience.
00:32:11.99\00:32:14.43
Absolutely.
00:32:14.46\00:32:18.07
Oh, that's great.
00:32:18.10\00:32:19.70
Now you also are in
additional lifestyle coaching,
00:32:19.73\00:32:21.94
you teach nurse
assistance classes?
00:32:21.97\00:32:24.57
I do.
00:32:24.61\00:32:25.94
I am really privileged to
teach at a Christian school
00:32:25.97\00:32:28.98
that does nurse
assistant classes.
00:32:29.01\00:32:30.61
I have a new class of anywhere
00:32:30.65\00:32:32.35
from 6 to 16 people every month.
00:32:32.38\00:32:35.62
This would be
like, what we call, CNA?
00:32:35.65\00:32:37.45
Yes, it's to prepare them
to take their test to be a CNA.
00:32:37.49\00:32:40.72
Looks like this one's done.
00:32:40.76\00:32:42.09
It does look
done. It was a hot pot.
00:32:42.12\00:32:44.13
And so it's been really fun
00:32:47.16\00:32:49.56
'cause I get to share
00:32:49.60\00:32:50.93
a lot of these ideas
about plant-based eating
00:32:50.97\00:32:53.57
which is really
new to many of them.
00:32:53.60\00:32:56.17
Many of them have
never really thought
00:32:56.20\00:32:57.54
about what they eat before.
00:32:57.57\00:32:59.14
And so it's really been fun
00:32:59.17\00:33:01.44
to see them kind of grab hold of
00:33:01.48\00:33:02.84
some of these ideas and
start to implement them.
00:33:02.88\00:33:04.85
I start seeing them bringing
salads for their lunches,
00:33:04.88\00:33:07.15
you know, where they
weren't doing it before.
00:33:07.18\00:33:08.75
And they're like,
"Can you see, like,
00:33:08.78\00:33:10.15
a few more
servings of vegetables
00:33:10.19\00:33:11.52
or few more
servings of fresh fruits?"
00:33:11.55\00:33:13.09
And they'll think
about it and they're like,
00:33:13.12\00:33:14.46
we could do that, you know.
00:33:14.49\00:33:16.16
In this last class,
00:33:16.19\00:33:17.53
I had a lady that had been
smoking cigars for 34 years,
00:33:17.56\00:33:21.13
and she decided to quit.
00:33:21.16\00:33:23.90
And she was able to do
that in the middle of our class
00:33:23.93\00:33:27.60
and by the end our class,
she was completely off of them.
00:33:27.64\00:33:30.44
And she was so happy.
00:33:30.47\00:33:31.94
She was like, "I
can taste my food.
00:33:31.97\00:33:33.61
It's really amazing, I
haven't been tasting this
00:33:33.64\00:33:35.48
well for years."
00:33:35.51\00:33:36.85
And she gave God all the
glory for giving her the power
00:33:36.88\00:33:38.71
to stick with
her choice, you know.
00:33:38.75\00:33:41.48
And I really like
to share with them,
00:33:41.52\00:33:43.28
that's where it comes from.
00:33:43.32\00:33:44.85
You can make all
the choices you want,
00:33:44.89\00:33:46.25
but God has to give
you the power to follow
00:33:46.29\00:33:47.79
through on your choices.
00:33:47.82\00:33:49.22
So that's an
important piece for people
00:33:49.26\00:33:51.66
I think to understand.
00:33:51.69\00:33:53.03
Amen, absolutely. So
you just cut this in half?
00:33:53.06\00:33:54.80
Yeah, I like to cut it
in half or you can make it,
00:33:54.83\00:33:57.23
you know, pie shaped pieces...
00:33:57.27\00:33:58.60
Nice, nice. Yummy.
00:33:58.63\00:34:00.47
To serve. Yummy.
00:34:00.50\00:34:03.71
Is it too hot still?
00:34:03.74\00:34:06.31
It's probably
cooled off little bit.
00:34:06.34\00:34:08.94
Oh, that's
fabulous. Isn't that great?
00:34:08.98\00:34:11.41
I just love that rich taste
00:34:11.45\00:34:14.12
that the hummus and
the beans together do.
00:34:14.15\00:34:15.48
I love the hummus with it.
00:34:15.52\00:34:16.85
And I've never put a
hummus in a quesadilla.
00:34:16.89\00:34:18.85
I like that. I'm dripping salsa.
00:34:18.89\00:34:20.22
Yes, it's
little bit drippy, huh.
00:34:20.26\00:34:21.59
Ooh, that's good. I like that.
00:34:21.62\00:34:22.96
So before we go
to the next recipe,
00:34:22.99\00:34:24.93
what would you say to
someone who is saying, you know,
00:34:24.96\00:34:26.93
"I don't even know how
to go into plant-based.
00:34:26.96\00:34:31.47
I'm struggling, you
know, I'm just stuck here,
00:34:31.50\00:34:34.27
I like my food, I
want to eat my food.
00:34:34.30\00:34:38.07
And I'm not even
sure I want to change."
00:34:38.11\00:34:40.28
What would you tell them?
00:34:40.31\00:34:41.64
I'd say the first
thing is to inform yourself,
00:34:41.68\00:34:44.25
get educated about
the benefits of change.
00:34:44.28\00:34:46.75
Because if you
don't actually see
00:34:46.78\00:34:48.72
what those benefits are
that you're working towards,
00:34:48.75\00:34:50.95
sometimes it can be
hard to get motivated.
00:34:50.99\00:34:52.75
Unfortunately, some people wait
00:34:52.79\00:34:54.12
till they get really
sick to get motivated.
00:34:54.16\00:34:55.76
I like to see people understand
00:34:55.79\00:34:57.26
before they get really
sick the importance of changing.
00:34:57.29\00:35:00.30
And then just
one thing at a time,
00:35:00.33\00:35:02.10
look at adding some fruits
and veggies to your meals,
00:35:02.13\00:35:05.63
just extra few
servings of fruit at breakfast
00:35:05.67\00:35:08.30
or an extra few
servings of vegetables at lunch,
00:35:08.34\00:35:11.51
trying some different varieties.
00:35:11.54\00:35:13.21
That's a great place to start.
00:35:13.24\00:35:15.11
So education would be
the key to motivation.
00:35:15.14\00:35:17.61
Often it is.
00:35:17.65\00:35:18.98
Because if I don't
know why I need to do this,
00:35:19.01\00:35:21.08
then why would I even
want to make a change.
00:35:21.12\00:35:22.45
Exactly.
00:35:22.48\00:35:23.82
And I think the diet
matrix helps with that
00:35:23.85\00:35:25.19
because your heart start to see,
00:35:25.22\00:35:26.55
"Oh, here, I'm not gonna feel
as well as I would over here.
00:35:26.59\00:35:29.39
And so these are changes that
will help me to feel better,
00:35:29.42\00:35:31.83
and may help me to deal
with a lot of health challenges
00:35:31.86\00:35:33.43
I already have."
00:35:33.46\00:35:34.80
Okay, so what if I'm struggling
00:35:34.83\00:35:36.16
and I'm trying to
eat something, and I say,
00:35:36.20\00:35:37.53
"I didn't even like that, like,
00:35:37.57\00:35:39.57
my taste buds are adjusted
to eating a certain way,
00:35:39.60\00:35:42.54
and I don't even
like to eat this."
00:35:42.57\00:35:44.04
What do you do there?
00:35:44.07\00:35:45.41
Well, one of
the things that I do
00:35:45.44\00:35:46.78
when I work with people is,
00:35:46.81\00:35:48.14
I will guide them
through a pallet reset
00:35:48.18\00:35:49.64
which is where they
eat very simple food
00:35:49.68\00:35:51.95
for about one week
00:35:51.98\00:35:53.31
because it's amazing
how quickly your taste buds
00:35:53.35\00:35:55.45
can adjust to new flavors,
00:35:55.48\00:35:57.09
but if you have very simple
food for about one week...
00:35:57.12\00:35:59.99
What is simple
food, define that?
00:36:00.02\00:36:01.56
Just maybe very whole grains,
fruits, no salt, no coffee.
00:36:01.59\00:36:08.10
I like my salt.
00:36:08.13\00:36:09.46
No pepper, no
sugar, but for one week.
00:36:09.50\00:36:12.87
That's not the way
you're gonna eat all the time.
00:36:12.90\00:36:14.50
But it's just a reset.
00:36:14.54\00:36:16.34
And at the end of that
week, just whole foods,
00:36:16.37\00:36:19.17
like these quesadillas
are going to be so yummy.
00:36:19.21\00:36:21.74
It's just amazing how
it changes your ability
00:36:21.78\00:36:24.11
to appreciate
food in a natural form.
00:36:24.15\00:36:26.51
So your pallet can
actually change that.
00:36:26.55\00:36:27.98
Yes, yes. Wow, that's amazing.
00:36:28.02\00:36:30.59
Yeah, they say that,
within three to six weeks,
00:36:30.62\00:36:33.36
it can completely
change in that people
00:36:33.39\00:36:35.36
can go to a
completely salt-free diet.
00:36:35.39\00:36:37.83
And within three to six weeks,
00:36:37.86\00:36:40.60
if they went back
to their old diet,
00:36:40.63\00:36:42.30
they would consider
it nauseatingly salty.
00:36:42.33\00:36:44.53
Isn't that amazing? Yeah.
00:36:44.57\00:36:45.90
To me, that's God. It is.
00:36:45.93\00:36:47.30
Because He knows,
00:36:47.34\00:36:48.67
"Hey, I'm struggling with
this or I'm dealing with this,"
00:36:48.70\00:36:50.77
but making those
choices, those decisions,
00:36:50.81\00:36:53.41
then God can
actually reset my pallet.
00:36:53.44\00:36:55.61
I mean, that's
incredible. It is.
00:36:55.64\00:36:57.51
Yeah, and we're going
to make cheesecake next.
00:36:57.55\00:36:59.71
All right? All
right, yes we are.
00:36:59.75\00:37:01.08
Yes. Let's read our recipe.
I can't wait to try that.
00:37:01.12\00:37:04.09
So for the crust, we have...
00:37:04.12\00:37:05.75
And in the
filling, you will have...
00:37:24.37\00:37:26.81
I think dessert is
one of my favorite things.
00:37:44.39\00:37:46.29
Oh, yeah.
00:37:46.33\00:37:47.66
And to have a
dessert that's plant-based,
00:37:47.70\00:37:49.63
and that's whole foods...
00:37:49.66\00:37:51.40
Is this
plant-based and whole foods?
00:37:51.43\00:37:52.83
Are we in the green quadrant?
A lot. We're almost there.
00:37:52.87\00:37:55.34
A lot of this is whole food.
00:37:55.37\00:37:58.07
There's only a few things,
00:37:58.11\00:37:59.44
we'll talk about
them as we go through,
00:37:59.47\00:38:00.81
that might be a
little bit more refined
00:38:00.84\00:38:02.18
or processed
versus completely whole.
00:38:02.21\00:38:03.68
Okay, so we don't have
to be on the chart always
00:38:03.71\00:38:06.88
at the top right corner.
00:38:06.92\00:38:08.25
We can pick and
choose. Yes, you can.
00:38:08.28\00:38:10.29
But it's really nice to
have a framework to know
00:38:10.32\00:38:13.66
where am I, where am I going.
00:38:13.69\00:38:15.36
So this is, for
example, a dessert
00:38:15.39\00:38:17.23
that I probably
wouldn't have very often.
00:38:17.26\00:38:18.63
I might do this for a
Thanksgiving with my family,
00:38:18.66\00:38:21.66
you know, something like that.
00:38:21.70\00:38:23.03
It's probably not something
00:38:23.06\00:38:24.40
I would even do
on a weekly basis
00:38:24.43\00:38:25.77
because it is rich.
00:38:25.80\00:38:27.14
Okay. Yeah, now that's good.
00:38:27.17\00:38:28.50
Absolutely. All right.
00:38:28.54\00:38:29.87
So we'll start with the crust.
00:38:29.90\00:38:31.24
And I have here my
whole almond flour.
00:38:31.27\00:38:33.74
So this was not blanched almond,
00:38:33.78\00:38:35.11
you can see the brown
speckles from the almond skin.
00:38:35.14\00:38:37.71
And I'm going to put all
my dry ingredients in first.
00:38:37.75\00:38:40.18
This is our omega-3s?
The almonds, yes, it is.
00:38:40.22\00:38:42.85
The almond, yes,
I'm learning, okay.
00:38:42.88\00:38:44.89
And then we have carob
00:38:44.92\00:38:46.25
which is also very rich in a
lot of vitamins and minerals.
00:38:46.29\00:38:50.56
And it kind of gives it
a bit of a chocolaty flavor
00:38:50.59\00:38:53.19
without any of the
drawbacks of chocolate.
00:38:53.23\00:38:57.43
And then we're going to
also put in our seasonings.
00:38:57.47\00:39:01.47
This is the Ceylon cinnamon.
00:39:01.50\00:39:04.17
Ceylon cinnamon is not the kind
00:39:04.21\00:39:05.61
you usually find
at your grocery store.
00:39:05.64\00:39:07.28
You usually have to make sure
00:39:07.31\00:39:09.81
that it's
marked Ceylon cinnamon.
00:39:09.84\00:39:11.88
And what's the difference?
00:39:11.91\00:39:13.25
Ceylon cinnamon is
actually from a different tree.
00:39:13.28\00:39:14.98
And it doesn't have some of
the very irritating chemicals
00:39:15.02\00:39:16.99
that regular cinnamon does have.
00:39:17.02\00:39:18.75
Okay. And so, I get mine online.
00:39:18.79\00:39:21.52
It's very easy to find online.
00:39:21.56\00:39:24.63
And so it's more healthy,
but it still gives you a nice,
00:39:24.66\00:39:27.46
it's a little more
citrusy and not quite as biting
00:39:27.50\00:39:30.50
as the other
cinnamon in terms of flavor.
00:39:30.53\00:39:32.53
Let me smell once. Yeah, sure.
00:39:32.57\00:39:35.80
Oh, yeah. Yeah.
00:39:35.84\00:39:37.71
It's got a little lemony to it.
00:39:37.74\00:39:39.07
It smells just
slightly different
00:39:39.11\00:39:40.44
than regular cinnamon.
00:39:40.48\00:39:42.04
But I like the flavor,
it's really great with fruit.
00:39:42.08\00:39:44.88
Then I'm gonna put my salt in.
00:39:44.91\00:39:49.68
And as soon as
that's mixed up well,
00:39:49.72\00:39:51.42
I'm just gonna add my
liquids which is my maple syrup.
00:39:51.45\00:39:56.99
And this is premium
Michigan maple syrup.
00:39:57.03\00:39:59.43
Now this one or
this one? That's fine.
00:39:59.46\00:40:03.43
I love fresh maple syrup.
00:40:03.47\00:40:05.03
I used to be in Massachusetts
before I married Greg,
00:40:05.07\00:40:08.67
so maybe I want to say
10, 15 years of my life
00:40:08.70\00:40:12.04
has been in Massachusetts.
00:40:12.07\00:40:13.41
They have great
maple syrup up there.
00:40:13.44\00:40:15.71
You go up to
Maine, or New Hampshire,
00:40:15.74\00:40:17.98
Vermont, they'll will
tap those maple trees.
00:40:18.01\00:40:20.15
They got really good.
00:40:20.18\00:40:21.52
So I'm sure Michigan's good too.
00:40:21.55\00:40:22.88
It seems like the North,
you get good maple syrup.
00:40:22.92\00:40:24.25
Yes, my sister
Trish and her husband
00:40:24.29\00:40:26.45
make this maple
syrup from their own trees.
00:40:26.49\00:40:28.76
That's even better.
00:40:28.79\00:40:30.16
And it is like the most awesome
maple syrup I've ever had.
00:40:30.19\00:40:32.83
And a special thanks to Trish,
00:40:32.86\00:40:34.23
she came with you
and she does a great job.
00:40:34.26\00:40:36.00
Oh, I don't know, I would not
be able to do this without her.
00:40:36.03\00:40:38.67
That's all there is to it.
00:40:38.70\00:40:40.94
And maple syrup, of course,
00:40:40.97\00:40:42.30
is just the
evaporated sap of the tree.
00:40:42.34\00:40:44.34
So no nutrients
have been taken out
00:40:44.37\00:40:46.07
but it is very concentrated.
00:40:46.11\00:40:47.44
It is.
00:40:47.48\00:40:48.81
And then we're gonna
add some of our coconut oil
00:40:48.84\00:40:52.65
which helps to set up the crust
00:40:52.68\00:40:55.98
and also provides
some nice richness.
00:40:56.02\00:40:58.55
Got it.
00:40:58.59\00:40:59.92
'Cause coconut oil
really thickens up,
00:40:59.95\00:41:01.56
you know, if it's not more...
00:41:01.59\00:41:03.22
And because we're
gonna freeze this cheesecake,
00:41:03.26\00:41:06.36
it's a raw-free cheesecake.
00:41:06.39\00:41:08.10
We don't have to cook it. Okay.
00:41:08.13\00:41:11.83
Do you have more
nutrients when you eat raw?
00:41:11.87\00:41:13.94
Some people advocate,
00:41:13.97\00:41:15.30
"We need to be eating
more raw foods, more...
00:41:15.34\00:41:18.21
Is there more
nutrients that way or not?
00:41:18.24\00:41:20.18
We need a combination
of raw and cooked foods.
00:41:20.21\00:41:23.38
Some foods actually release
00:41:23.41\00:41:24.75
more nutrients
when they're cooked,
00:41:24.78\00:41:26.15
things like
carrots and tomatoes,
00:41:26.18\00:41:28.08
you get more of the
phytonutrients available
00:41:28.12\00:41:30.32
to the body when
they're cooked but we need raw.
00:41:30.35\00:41:32.69
And most of us
probably don't eat
00:41:32.72\00:41:34.06
as much raw as we should.
00:41:34.09\00:41:35.42
So I encourage
people to eat more raw
00:41:35.46\00:41:38.33
because most of us
aren't getting enough.
00:41:38.36\00:41:39.79
But this is
balanced. I like that.
00:41:39.83\00:41:41.36
We're not saying,
"Okay, we're going 100% raw,"
00:41:41.40\00:41:43.53
but right, okay, good.
00:41:43.57\00:41:44.90
There are some things
that need to be cooked.
00:41:44.93\00:41:46.27
Grains really are
better for the body
00:41:46.30\00:41:47.64
when they're well cooked.
00:41:47.67\00:41:49.00
Absolutely.
00:41:49.04\00:41:50.37
You know, I'm such
a rubber spatula girl.
00:41:50.41\00:41:52.01
You need this kind of again?
That's really what I need.
00:41:52.04\00:41:54.28
Yeah.
00:41:54.31\00:41:55.64
Well, you're good
at getting everything
00:41:55.68\00:41:57.05
out of the bowl.
00:41:57.08\00:41:58.91
You know, when I
was in high school,
00:41:58.95\00:42:01.68
I was in a school
00:42:01.72\00:42:03.05
that have a lot of practical
teaching aspects to it.
00:42:03.08\00:42:05.82
One of my
responsibilities was cooking.
00:42:05.85\00:42:07.26
And the lady
that was my supervisor
00:42:07.29\00:42:09.39
was one that had gone
through the depression,
00:42:09.42\00:42:11.76
and she was
definitely of the waste-not,
00:42:11.79\00:42:14.10
want-not variety.
00:42:14.13\00:42:16.80
And so we were
taught to use a spatula
00:42:16.83\00:42:18.80
to clean every single bowl out.
00:42:18.83\00:42:20.74
Yes.
00:42:20.77\00:42:22.74
And I think it's a good habit.
00:42:22.77\00:42:25.27
But that's
where the habit began.
00:42:25.31\00:42:27.01
And I'm putting this into
my nine-inch cheesecake pan.
00:42:27.04\00:42:29.38
I forgot to say that.
00:42:29.41\00:42:30.75
I have it lined
with parchment paper...
00:42:30.78\00:42:32.11
I can see that.
00:42:32.15\00:42:33.48
That will keep the crust
from sticking to your pan
00:42:33.52\00:42:36.45
and make it easy to serve.
00:42:36.48\00:42:38.49
And then I just
kind of use my spatula
00:42:38.52\00:42:41.22
to even out the crust.
00:42:41.26\00:42:43.76
You don't really
push it to the edge.
00:42:43.79\00:42:45.43
It will kind of get there.
00:42:45.46\00:42:46.80
Okay.
00:42:46.83\00:42:48.66
I'm rushing things.
You know, that's okay.
00:42:48.70\00:42:50.63
It's just... It takes time.
00:42:50.67\00:42:52.70
Yeah, and
depending on how you measure
00:42:52.73\00:42:54.90
your flour and your liquids.
00:42:54.94\00:42:56.94
It may be a
little bit more liquidy
00:42:56.97\00:42:59.07
and flow a little more or
might be a little thicker.
00:42:59.11\00:43:01.48
And it doesn't really matter,
00:43:01.51\00:43:02.84
I just want to kind
of get it all the way
00:43:02.88\00:43:04.31
out to the edges.
00:43:04.35\00:43:06.05
Give it a little shake,
they'll kind of help settle it.
00:43:06.08\00:43:08.08
I see that.
00:43:08.12\00:43:09.45
And then now I can come
down with that for the moment.
00:43:09.48\00:43:12.35
So now, our crust is
ready to put into the freezer.
00:43:12.39\00:43:15.19
How long does it
sit in the freezer for?
00:43:15.22\00:43:16.62
It needs to harden.
00:43:16.66\00:43:17.99
So a couple hours
is probably enough
00:43:18.03\00:43:20.40
to put the filling in.
00:43:20.43\00:43:22.66
And we have one frozen, right?
We do. We have one right here.
00:43:22.70\00:43:25.13
So let me pop
this in the freezer
00:43:25.17\00:43:27.40
while you pull that one out.
00:43:27.44\00:43:30.41
So here's my
previously-frozen crust.
00:43:30.44\00:43:32.57
It's ready then for my filling.
00:43:32.61\00:43:33.98
So we'll go to the
filling at this point.
00:43:34.01\00:43:36.81
So this filling
goes in the blender.
00:43:36.85\00:43:38.75
And we're gonna start
with our soaked cashews.
00:43:42.98\00:43:45.69
Now, you said in the recipe,
soak them four hours, was it?
00:43:45.72\00:43:48.39
Yes, that's what it said.
00:43:48.42\00:43:49.76
Why would you soak
them for four hours?
00:43:49.79\00:43:51.13
The reason for
soaking the cashews
00:43:51.16\00:43:53.06
is that it helps them to soften.
00:43:53.09\00:43:54.86
And especially if
you don't have a real
00:43:54.90\00:43:56.60
high powered blender,
00:43:56.63\00:43:57.97
it will help to
get really smooth,
00:43:58.00\00:43:59.43
and you really want
the filling to be smooth.
00:43:59.47\00:44:01.74
That's part of what
makes the cheesecake
00:44:01.77\00:44:03.10
a cheesecake, right?
00:44:03.14\00:44:04.47
Absolutely.
00:44:04.51\00:44:05.84
I don't like...
you need spatula.
00:44:05.87\00:44:07.21
Yeah, thank you.
00:44:07.24\00:44:09.21
I don't like a
grated cheesecake.
00:44:09.24\00:44:10.91
That just doesn't
sound very appealing.
00:44:10.95\00:44:13.62
I would be for
soaking them. Yes.
00:44:13.65\00:44:15.58
And cashew is a softer
nut but when you soak it,
00:44:15.62\00:44:18.19
then it really
grinds up very, very fine.
00:44:18.22\00:44:21.12
And so, then I'm going to add
00:44:21.16\00:44:22.69
the rest of my ingredients.
00:44:22.72\00:44:24.06
Doesn't really
matter what the order is,
00:44:24.09\00:44:25.59
except I'm not adding my fruit.
00:44:25.63\00:44:27.40
So I put everything else in.
00:44:27.43\00:44:29.86
And what's the purpose for that,
00:44:29.90\00:44:31.27
keeping the fruit separate?
00:44:31.30\00:44:32.63
'Cause I notice
that in the recipe,
00:44:32.67\00:44:34.00
it's separate, keep it separate.
00:44:34.04\00:44:35.37
It's because we're
going to take this base,
00:44:35.40\00:44:39.44
and we're going to
split it into two containers,
00:44:39.47\00:44:41.58
and then we're gonna
blend one of the fruits
00:44:41.61\00:44:43.68
with each of the halves so...
00:44:43.71\00:44:45.05
Nice, okay.
00:44:45.08\00:44:46.88
But the base for
both of them are the same.
00:44:46.92\00:44:48.95
This is the lemon juice.
00:44:48.98\00:44:50.32
Did you fresh lemon
juice or from the bottle?
00:44:50.35\00:44:52.69
I love fresh lemon
juice, either one will work.
00:44:52.72\00:44:54.96
The flavor is really good.
00:44:54.99\00:44:56.32
Yes.
00:44:56.36\00:44:57.69
And some vanilla, and
a little bit of water...
00:44:57.73\00:45:02.06
I'm sorry, coconut oil.
00:45:02.10\00:45:03.43
Nice.
00:45:03.47\00:45:05.50
And that also helps
to set up the cheesecake.
00:45:05.53\00:45:09.67
Now you use a lot of coconut oil
00:45:09.70\00:45:11.27
as opposed to
some of the other oils?
00:45:11.31\00:45:14.31
Most of the time,
00:45:14.34\00:45:15.68
I try not to use too
much of any kind of oil,
00:45:15.71\00:45:17.98
but because it
seems to be easier
00:45:18.01\00:45:19.98
to get other kinds of oils...
00:45:20.02\00:45:24.05
When I have a
choice and I'm going to,
00:45:24.09\00:45:25.89
I'll try to
either use coconut oil,
00:45:25.92\00:45:28.19
sometimes flaxseed oil,
00:45:28.22\00:45:29.56
and I do use extra
virgin olive oil too sometimes.
00:45:29.59\00:45:31.46
Yeah, okay, good.
00:45:31.49\00:45:32.83
A little bit of variety. Okay.
00:45:32.86\00:45:34.80
I think that
goes in the trash too.
00:45:34.83\00:45:36.16
Got it. Thank you.
00:45:36.20\00:45:37.53
And we got all our
ingredients in here then.
00:45:37.57\00:45:40.64
Just double check.
00:45:40.67\00:45:42.17
Cashews, lemon
juice, maple syrup,
00:45:42.20\00:45:44.01
coconut oil, and vanilla.
00:45:44.04\00:45:45.37
So we're just gonna
put the lid on here,
00:45:45.41\00:45:46.81
and then we're gonna blend
this till it's very smooth.
00:45:46.84\00:45:48.71
Make some noise. Yeah, we will.
00:45:48.74\00:45:50.35
So normally you
would blend it longer?
00:46:28.58\00:46:30.49
Yes, I'd want to make
it really, really smooth.
00:46:30.52\00:46:32.65
But I think we're pretty close.
00:46:32.69\00:46:34.02
For television, we'll
consider we're close enough.
00:46:34.06\00:46:35.49
Yeah, we will. But, okay, good.
00:46:35.52\00:46:37.13
Okay, and then in here,
00:46:37.16\00:46:40.63
I usually end up
with about a cup...
00:46:40.66\00:46:45.20
about three cups.
00:46:45.23\00:46:46.57
So I'll put a cup and a
half in each of my containers.
00:46:46.60\00:46:51.04
Good.
00:46:51.07\00:46:52.41
And then you're gonna blend
00:46:52.44\00:46:53.78
the pineapple with some
and the blueberry with some.
00:46:53.81\00:46:55.14
That gives you the nice
whirl, the zebra of that.
00:46:55.18\00:46:57.38
That's right, that's right,
it's how we're gonna do it.
00:46:57.41\00:47:00.52
I like it.
00:47:00.55\00:47:02.05
I think that's
really pretty close.
00:47:02.08\00:47:03.92
Okay.
00:47:03.95\00:47:05.62
Nice.
00:47:05.65\00:47:07.76
It smells really good.
00:47:07.79\00:47:09.12
Yeah, those cashews
are really, really nice.
00:47:09.16\00:47:11.93
It has a good smell.
00:47:11.96\00:47:13.29
Okay.
00:47:13.33\00:47:14.66
And then, I'm going to do
my light-colored one first.
00:47:14.70\00:47:17.07
That way, I can use the blender
without having to wash it.
00:47:17.10\00:47:19.53
This is smart.
00:47:19.57\00:47:21.64
If you do the blue
one... You're done.
00:47:21.67\00:47:23.91
Yeah, you're gonna
have to really wash that.
00:47:23.94\00:47:25.71
Okay, so I'm just
gonna blend this briefly.
00:47:25.74\00:47:27.94
Okay, so there
is my pineapple one.
00:47:46.09\00:47:47.96
Okay.
00:47:48.00\00:47:49.33
I'll put that one in here.
00:47:49.36\00:47:52.90
Nice, it did change
colors a little bit.
00:47:52.93\00:47:55.04
Actually, it's a little lighter.
00:47:55.07\00:47:56.40
It does.
00:47:56.44\00:47:57.77
It's a little more like a
cream instead of not so yellow.
00:47:57.81\00:48:00.51
Right.
00:48:00.54\00:48:01.88
Oh, you can really
smell the pineapple.
00:48:01.91\00:48:05.98
That's great.
00:48:06.01\00:48:09.52
Greg would like
this, anything with fruit.
00:48:09.55\00:48:12.19
Yes. He loves fruit.
00:48:12.22\00:48:13.86
Yeah.
00:48:13.89\00:48:15.59
Anything that's sweet
and rich, my husband loves.
00:48:15.62\00:48:18.73
Well, that's kind of true too.
00:48:18.76\00:48:22.70
Okay, I want to get
most of this white out
00:48:22.73\00:48:25.07
because we're
gonna change colors here.
00:48:25.10\00:48:26.63
Right, okay.
00:48:26.67\00:48:28.00
That makes sense.
00:48:28.04\00:48:30.41
Now we're gonna
make the blue part.
00:48:30.44\00:48:31.97
Yep, so I'll put
the blueberries in.
00:48:32.01\00:48:33.78
Oh, you're
putting at the bottom.
00:48:33.81\00:48:35.14
Doesn't matter. Oh, okay.
00:48:35.18\00:48:37.15
I thought maybe
there's a method to this.
00:48:37.18\00:48:39.31
Not this one.
00:48:39.35\00:48:40.68
Nice.
00:48:45.55\00:48:46.89
Yummy.
00:48:49.96\00:48:53.09
All right, then we'll
give this one a blend.
00:48:53.13\00:48:54.66
It's a lot more liquidy,
00:49:10.65\00:49:11.98
there's a lot more
liquid in blueberries.
00:49:12.01\00:49:13.35
There might be.
00:49:13.38\00:49:14.72
And it doesn't actually
make too much difference
00:49:14.75\00:49:16.08
'cause it's all
going to be frozen anyway.
00:49:16.12\00:49:17.45
So the consistency
differences don't matter.
00:49:17.49\00:49:18.85
So you serve it frozen?
00:49:18.89\00:49:20.32
I do. Okay.
00:49:20.36\00:49:22.66
So frozen zebra cheesecake.
00:49:22.69\00:49:26.06
That it is.
00:49:26.09\00:49:29.36
So when you do the
lifestyle coaching,
00:49:29.40\00:49:32.57
what type of people
come to you for help?
00:49:32.60\00:49:36.10
Would it be someone who says,
00:49:36.14\00:49:37.47
"Hey, I just
want to lose weight"?
00:49:37.51\00:49:39.34
Or is it someone who
says, "I have high, you know,
00:49:39.37\00:49:42.94
triglycerides, or cholesterol,
or my blood pressure is high,"
00:49:42.98\00:49:46.08
or what type of issues,
health issues do you deal with?
00:49:46.11\00:49:49.05
It can be pretty
much any lifestyle issue.
00:49:49.08\00:49:52.55
Diabetes is a really
common one these days.
00:49:52.59\00:49:56.93
Losing weight
isn't usually a primary
00:49:56.96\00:50:00.80
reason to go plant-based.
00:50:00.83\00:50:02.46
I mean, some people will.
00:50:02.50\00:50:03.83
But my approach isn't
primarily about weight loss,
00:50:03.87\00:50:07.17
even though for many people,
that's one of the advantages
00:50:07.20\00:50:09.10
they will enjoy
when they do that.
00:50:09.14\00:50:10.77
Okay, so
diabetes is the big issue.
00:50:10.81\00:50:12.31
Yes, it is.
00:50:12.34\00:50:14.04
As our, like, high cholesterol,
high triglycerides...
00:50:14.08\00:50:17.88
Blood pressure,
high blood pressure?
00:50:17.91\00:50:20.32
Yes, yeah.
00:50:20.35\00:50:21.68
All of those
things can be benefited
00:50:21.72\00:50:23.22
by making that plant-based move.
00:50:23.25\00:50:24.85
Yes, absolutely. Good.
00:50:24.89\00:50:26.22
Okay. Okay.
00:50:26.25\00:50:27.59
So the zebra part of this.
00:50:27.62\00:50:28.96
I need those two little
measuring cups over there.
00:50:28.99\00:50:31.73
Got it.
00:50:31.76\00:50:33.09
And these are
each about half a cup,
00:50:33.13\00:50:34.80
and then what I'm gonna
do is I'm gonna alternate
00:50:34.83\00:50:38.10
and just take about one scoop,
00:50:38.13\00:50:43.54
and I just pour it right
in the middle of the pan.
00:50:43.57\00:50:50.18
And then I'll take
a scoop of the blue.
00:50:50.21\00:50:52.71
And then where's that one go?
00:50:52.75\00:50:54.08
It goes right on top of that,
right in the middle of the pan.
00:50:54.12\00:50:57.39
Oh, that's neat.
00:50:57.42\00:50:59.95
I can see, it spreads it
out and then you get the white
00:50:59.99\00:51:02.22
on the outside, okay.
00:51:02.26\00:51:03.59
And so you just alternate
00:51:03.63\00:51:04.96
till you've used
up all your filling.
00:51:04.99\00:51:06.46
That's fun.
00:51:06.49\00:51:07.83
And you always pour
it right in the middle
00:51:07.86\00:51:09.63
on top of the other layer.
00:51:09.66\00:51:11.00
Wow.
00:51:11.03\00:51:12.67
But then don't jiggle your pan.
00:51:12.70\00:51:14.74
Yeah, Jill, don't
touch the counter.
00:51:14.77\00:51:18.74
Well, a little bit
is not gonna hurt it.
00:51:18.77\00:51:20.18
But like you don't try to,
like, even it out or anything,
00:51:20.21\00:51:23.01
yeah, just let the weight
of the filling spread it out.
00:51:23.04\00:51:26.25
I can see that.
00:51:26.28\00:51:27.75
So every time you make it,
00:51:27.78\00:51:29.12
it would be just
a little different.
00:51:29.15\00:51:30.49
Yes, just like the
zebras. Yeah, okay.
00:51:30.52\00:51:32.32
They say, no two zebras
have the same stripes, right?
00:51:32.35\00:51:35.56
There you go, I love that.
00:51:35.59\00:51:37.33
Oh, that's great.
00:51:37.36\00:51:38.69
It's really pretty.
00:51:38.73\00:51:40.60
What color do you
end with on the top?
00:51:40.63\00:51:42.26
Well...
00:51:42.30\00:51:43.63
Or it depends on how you
run out a filling that you do?
00:51:43.67\00:51:45.00
The one that I
did for demo today,
00:51:45.03\00:51:46.50
I ended with white,
and then I was sorry
00:51:46.53\00:51:49.27
because it wasn't in the middle.
00:51:49.30\00:51:53.07
Sometimes it just doesn't
spread exactly, symmetrically.
00:51:53.11\00:51:56.41
That's right. That's right.
00:51:56.44\00:51:58.45
And then I was like, "Oh, I
like the blue in the middle.
00:51:58.48\00:52:00.32
So we'll see,
00:52:00.35\00:52:01.68
I might try to end
with the blue today.
00:52:01.72\00:52:03.05
So how long does it freeze for?
00:52:03.08\00:52:04.65
Till it's completely
solid. Overnight is really good.
00:52:04.69\00:52:06.69
Oh, wow. Okay, yeah.
00:52:06.72\00:52:09.52
So it's just gonna
tighten up your circles there,
00:52:09.56\00:52:11.23
the more you pour on there.
00:52:11.26\00:52:12.59
And we have one in the
freezer, I'm gonna pull out...
00:52:12.63\00:52:14.23
Sure. While you finish there.
00:52:14.26\00:52:16.43
Oh, that looks fabulous.
00:52:19.83\00:52:25.47
I'm ready to eat now.
00:52:25.51\00:52:29.68
Yummy! Look at that.
00:52:29.71\00:52:31.81
You did end with a
white in the middle.
00:52:31.85\00:52:33.18
I did on that one.
00:52:33.21\00:52:34.55
I like it. Yummy.
00:52:34.58\00:52:36.95
I'm just gonna do two more
on this one and we'll be done.
00:52:36.99\00:52:39.09
We'll cut it in a minute.
00:52:39.12\00:52:40.69
And then I will get to
try it and see how it tastes.
00:52:40.72\00:52:43.79
There you go. I love it.
00:52:43.83\00:52:45.16
So you garnish
with the blueberries
00:52:45.19\00:52:46.53
and the mint...
00:52:46.56\00:52:47.90
And you can do
anything you want for garnish.
00:52:47.93\00:52:49.46
I know there's
some of our viewers
00:52:49.50\00:52:51.80
that are even
more creative than I am
00:52:51.83\00:52:54.24
and could do beautiful things,
00:52:54.27\00:52:55.60
you can have sliced fruit on it,
00:52:55.64\00:52:57.21
you could even put a
salsa on top if you want it.
00:52:57.24\00:52:59.74
Now, have you tried
it, maybe with a pineapple
00:52:59.77\00:53:01.61
and a strawberry?
00:53:01.64\00:53:02.98
Yes, I have, and that's good.
00:53:03.01\00:53:04.91
As long as you
have a color contrast,
00:53:04.95\00:53:06.78
that works great.
00:53:06.82\00:53:08.15
You need the light color
to contrast with the dark.
00:53:08.18\00:53:09.52
Yeah, you want a
light and a dark.
00:53:09.55\00:53:11.12
You could do it with raspberry,
it'd be really pretty.
00:53:11.15\00:53:13.72
Oh, that sounds yummy. Yeah.
00:53:13.76\00:53:15.96
I would like
that very much. Yeah.
00:53:15.99\00:53:19.09
Okay, this will
be for my last one.
00:53:19.13\00:53:20.96
You're gonna end with
the blue one on the top.
00:53:21.00\00:53:22.33
I am.
00:53:22.36\00:53:23.70
Yeah, be
different than this one.
00:53:23.73\00:53:25.33
Yup.
00:53:25.37\00:53:27.57
I like it.
00:53:27.60\00:53:29.77
There we go.
00:53:29.80\00:53:32.67
And we find that on top,
00:53:32.71\00:53:35.04
the layers kind
of end up blending.
00:53:35.08\00:53:36.44
I see that.
00:53:36.48\00:53:37.81
You get a little
bit of the stripe...
00:53:37.85\00:53:39.18
But when you cut it,
you're gonna get more of it.
00:53:39.21\00:53:40.55
Yeah, so we will cut
this one in a minute.
00:53:40.58\00:53:42.95
And when we come out
00:53:42.98\00:53:44.32
for the final
products at the very end,
00:53:44.35\00:53:45.79
we will show you what
it looks like with the...
00:53:45.82\00:53:49.09
And I get to try it too.
00:53:49.12\00:53:50.73
What we want to do right now
00:53:50.76\00:53:52.09
is we want to go to
Lucia's contact information.
00:53:52.13\00:53:55.40
She's just an
incredible woman of God
00:53:55.43\00:53:57.07
with a wealth of information.
00:53:57.10\00:53:59.33
And I know that the
Lord can use her to minister
00:53:59.37\00:54:02.17
to your life
whether you're struggling
00:54:02.20\00:54:03.64
with any of those
lifestyle diseases
00:54:03.67\00:54:05.71
that we talked about.
00:54:05.74\00:54:07.08
And you say, "I need a coach,
00:54:07.11\00:54:08.44
I need a
lifestyle coach to help me
00:54:08.48\00:54:10.15
get from point A
to point B, C, and D,
00:54:10.18\00:54:12.91
and then eventually,
00:54:12.95\00:54:14.28
all the way to the
other end of the spectrum."
00:54:14.32\00:54:16.08
Or maybe you want to
check out her Facebook
00:54:16.12\00:54:18.19
or her website and
watch some of those videos
00:54:18.22\00:54:21.26
because that's incredible,
00:54:21.29\00:54:22.62
the ministry that
God has given to you.
00:54:22.66\00:54:24.99
And that cookbooks
available on the website too.
00:54:25.03\00:54:27.20
Okay. So we have
the cookbook too.
00:54:27.23\00:54:28.96
And you can try those recipes
at home, in you own home.
00:54:29.00\00:54:32.23
So whatever
you're looking at there,
00:54:32.27\00:54:34.70
God wants, He
wants us to be in health,
00:54:34.74\00:54:36.87
He wants us to
prosper even as our soul does.
00:54:36.91\00:54:39.51
So He just says,
00:54:39.54\00:54:40.88
"Come to me, and I
can change your life."
00:54:40.91\00:54:42.98
So here's the
contact information
00:54:43.01\00:54:45.11
for you to contact
Lucia for yourself.
00:54:45.15\00:54:50.35
If you would like to
contact Lucia Tiffany
00:54:50.39\00:54:52.69
about lifestyle coaching,
her cookbook Flavors of Health,
00:54:52.72\00:54:56.73
or about transitioning
to a plant-based diet,
00:54:56.76\00:54:59.49
you may do so
through her website,
00:54:59.53\00:55:01.66
3DHealthForLife.com.
00:55:01.70\00:55:04.43
There you will find
tips and resources for living
00:55:04.47\00:55:07.34
the most abundant life
you ever thought possible.
00:55:07.37\00:55:10.54
Check out the
eight habits for health,
00:55:10.57\00:55:13.07
delicious recipes,
00:55:13.11\00:55:14.71
and support for your
health habit formation
00:55:14.74\00:55:17.25
through custom
coaching at 3DHealthForLife.com.
00:55:17.28\00:55:22.05
You may also write
to her at P.O. Box 342,
00:55:22.08\00:55:27.02
Manton, Michigan 49663.
00:55:27.06\00:55:30.73