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 Lord,
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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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Welcome to today's
program Beyond the Mask cooking.
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My name is Lucia Tiffany,
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and today we're
going to be talking about
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how you can use food to
help boost your immune system
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naturally to help
you resist both bacterial
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and viral infections.
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But first grab a
pen and some paper
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because you're going to want
to be sure to take some notes.
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As we begin, I want
to ask you a question.
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Why is it important for
you to join me here today?
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How could learning
about foods that boost
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your immune
system be helpful to you,
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your family and
even your community
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when you share it.
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Think about that
for just a few seconds
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and write that at the
top of your piece of paper.
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It's important for me to
join this cooking program
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because and fill in the blank.
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We're going to be
looking at several
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different recipes today.
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We're going to start
with a savory garbanzo crepe,
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and we're going
to look at a filling
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and a cheesy
sauce topping for that.
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Then we'll follow
that with eggplant fans.
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And we'll finish up
with cashew cabbage stir fry.
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I'm so glad
you're joining me today.
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You know, this first
dish that we're doing
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is a breakfast dish.
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And the reason I decided
to do that is that if we have
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a good breakfast that
sticks to our ribs until lunch
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so we're not hungry in between.
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It's going to help us
avoid those unhealthy junk food
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snacks that are
so easy to pick up
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when we get that kind
of low feeling mid-morning
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after skipping breakfast.
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So our first recipe today
is going to be garbanzo crepes.
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These crepes
because they are based on
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a legume bean,
chickpeas or garbanzos,
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they actually give us a
really hearty start to our day.
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And that means that we
can cut out the snacking
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which also helps our
bodies to have more rest
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time between meals.
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Now that rest time is
really important because that
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is the time when your
body is able to detoxify
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and is able to concentrate
on healing the day to day
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injuries that it
needs to work on.
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All of this helps to
boost our immune system.
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So let's take a look
at the ingredients for our
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first recipe.
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The garbanzo
crepe filling is the one
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we're going to start with.
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The last ingredient
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is a quarter to a
third of a cup of lemon juice
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according to the
tartness that you would
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like in your cheese,
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so you can try it
with either one of those.
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So let's get
started with the filling.
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The first thing we want
to do is take our soy curls
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and get them rehydrating.
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They're a dried product
made from whole soybeans.
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If you can't find
them in your local store,
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you can find them on Amazon
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and they are the whole soybean
dehydrated with nothing added,
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no salt, nothing
has been added to them,
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but they do need to rehydrate.
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So I just added a
cup of water to that,
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and then I'm going to sprinkle
in the chicken style seasoning
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so that it gives it some
flavor while it's soaking,
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it's kind of soaks
up the flavored water.
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Let me just stir that a tad.
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And then if you don't
happen to have soy curls,
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you could use another
vegetarian chicken substitute.
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But I just really
like using soy curls
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and now they're
pretty widely available,
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so I thought you
would enjoy that.
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While these soak,
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we're going to go
ahead with cooking
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the rest of the filling
and start with the onions.
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I have my pan hot already.
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You can hear that it's sizzling.
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And I'm going to do this without
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any oil because
being careful with our fat
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is something
that helps to function
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of our immune
system quite a bit.
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So I just use a very hot pan
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and then I'm going to use
like a square end of spatula.
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That helps me
move the onions around.
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And I'm wanting them
to brown just a little bit
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before I add my
other ingredients.
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So letting them cook
till they start to just kind
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of get golden is going
to be really important.
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And I just scrape it around
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and sometimes you will find
that it starts to stick just
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a little bit at this stage.
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That's a good thing.
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As it just begins to stick,
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the onions are
actually caramelizing,
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and if they start to stick,
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this one is that it's a
really good nonstick pan.
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If they start to stick,
all you need to do is add
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just a little bit of
your broth from your soaking
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liquid for the soy curls
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and put a
tablespoon or two in the pan
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and then move
things around quickly
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and it will not only unstick
the onions but it will also
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take that caramelized
onion flavor off the bottom
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of the pan and
mix it into your dish.
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So doing that little really
quick deglazing of the pan
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is really nice
for getting a flavor.
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You'll see that
my onions are now
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a little bit translucent,
so I'm going to add the peppers
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and the mushrooms,
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and these are going
to just saute together
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a little bit in this pan.
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You probably won't need
to add much more liquid,
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but you just need
to keep an eye on it
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to keep it from sticking
while it is softening up.
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So while this softens
up, I'm going to go ahead
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and show you the
cheesy topping because this
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is going to take just a few
minutes and the cheesy topping
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is really fast and easy.
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So it's a good
one to do while we're
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waiting for the
vegetables to be finished.
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Let me just pull
my blender over here
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where you can see it.
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And I'm going to start
by putting in the hot water,
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and then I'm going to
add my cup of rinsed cashews.
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I always rinse my
cashews because they tend to be
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a little bit dirty
and you'll notice in a lot
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of cashews you buy
that when you rinse them,
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your water will
turn a little brown,
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so you'd like to get rid of that
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before I use them in cooking.
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Now you don't have to
use whole cashews for this,
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you can use
broken pieces of cashews,
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which is a cheaper
way to get the cashews,
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but you do want to
make sure they're raw.
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Give this up just a
little bit of a stir,
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and then we're just going to add
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all the rest of our
ingredients into the blender.
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So that's the
nutritional yeast flakes.
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It is the
seasonings, you have onion,
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you have garlic.
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You have a little bit of salt
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and the lemon juice.
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This is the third
cup of lemon juice.
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I'm going to put most of,
I'm going to put it all in.
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Then we're just
going to blend it on high
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until it's very smooth.
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So I'm not going to
talk while it's blending
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because it's gonna
make a little bit of noise.
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And depending on your blender,
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it might take
longer or less time.
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This is a pretty
high powered blender
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so usually it's done
in about 30 to 60 seconds.
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If you have a less
high powered blender,
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that's fine, you can do it
just fine with no problems.
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But you will need to
blend it a little bit longer.
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So you blend it as
long as it needs to blend
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till it's very smooth.
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You don't want any
grittiness left to it.
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This is very smooth now.
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If you happen to have a Vitamix
or a high powered blender,
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you can actually allow
it to blend until it cooks
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and it will get thicker
and your sauce will be done.
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If you don't,
you can take this mix
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and just pour it into a saucepan
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and bring it to a boil
and that will thicken it,
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so you can finish off
the cheesy sauce either way.
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Now, let's come
back to our stir fry
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and see how it's doing.
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It looks to me like everything
has cooked pretty well,
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it's pretty translucent here
and got, starting to get soft,
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the peppers need a
little bit more cooking,
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so it's a good time
to add the soy curls.
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They are now well hydrated.
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I just kind of
drained them a little bit.
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And we'll add them to the pan,
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so the flavors can
blend with the rest
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of the ingredients in this pan.
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And while this
finishes up cooking,
00:11:07.26\00:11:09.26
let me talk to you
just a little bit about
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why these ingredients are so
helpful for your immune system.
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For example, the cashews
in our cheese sauce are full
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of protein.
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And they are also a
really good source of copper,
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which is important for
your immune system function.
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If you look at our veggies here,
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the bright
colors, the red peppers,
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the yellow or orange peppers
have lots of phytonutrients.
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These phytonutrients
have antioxidants.
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They have a lot of
different functions in our body,
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but one of them is to really
help rev up our immune system.
00:11:43.20\00:11:46.94
So when there are things
going around in our community,
00:11:46.97\00:11:49.67
we want to make
sure we're getting
00:11:49.70\00:11:51.04
as many vegetables as we can,
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as many
different colors as we can.
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Onions are also
full of nutrients.
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All of these
ingredients, all the vegetables,
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the peppers, and the mushrooms
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and the onions are
all pretty low calorie.
00:12:03.05\00:12:05.82
And so you can get
lots and lots of nutrients
00:12:05.85\00:12:08.86
with not a lot of calories.
00:12:08.89\00:12:10.69
We call that
nutrient dense foods.
00:12:10.73\00:12:13.50
And those are the best
foods to choose for boosting
00:12:13.53\00:12:16.26
your immune system.
00:12:16.30\00:12:18.50
Peppers have a lot of vitamin C,
00:12:18.53\00:12:20.94
they actually have as
much vitamin C as oranges.
00:12:20.97\00:12:24.24
A lot of people don't
think about that as much,
00:12:24.27\00:12:26.47
but it's a great source.
00:12:26.51\00:12:28.04
And they're, all of these plant
ingredients are full of fiber.
00:12:28.08\00:12:31.91
Fiber is important
for your body's function.
00:12:31.95\00:12:34.68
And the better
your body is working,
00:12:34.72\00:12:36.62
the better your immune
system is also working.
00:12:36.65\00:12:39.89
Mushrooms are kind of unique.
00:12:39.92\00:12:42.39
There are many
different kinds of mushrooms,
00:12:42.42\00:12:43.96
I just put regular white button
mushrooms in here from the can,
00:12:43.99\00:12:47.36
but you can use fresh mushrooms.
00:12:47.40\00:12:49.66
And different mushrooms
have different properties.
00:12:49.70\00:12:51.70
But in general, mushrooms have
00:12:51.73\00:12:54.87
a balancing effect
on our immune system.
00:12:54.90\00:12:57.64
If our immune system needs
to be revved up a little bit
00:12:57.67\00:13:00.74
so it can fight harder.
00:13:00.78\00:13:02.11
Mushrooms will
help it to do that.
00:13:02.14\00:13:04.01
If our immune
system is overactive,
00:13:04.05\00:13:07.02
maybe we're dealing
with autoimmune disorders
00:13:07.05\00:13:09.28
where our immune
system is actually kind
00:13:09.32\00:13:11.05
of doing damage in our body.
00:13:11.09\00:13:13.32
Mushrooms help it to dampen
that immune system response.
00:13:13.36\00:13:17.66
So that can be very
00:13:17.69\00:13:19.49
helpful in either direction.
00:13:19.53\00:13:24.10
In our cheese,
00:13:24.13\00:13:25.47
we also had some
nutritional yeast,
00:13:25.50\00:13:27.50
which is rich in
something called beta-glucans.
00:13:27.54\00:13:30.07
It's a kind of fiber, all
fiber is good for our body.
00:13:30.11\00:13:33.41
But the beta-glucans
they've actually done
00:13:33.44\00:13:35.41
some studies and show
that people that were consuming
00:13:35.44\00:13:37.65
nutritional yeast
flakes on a regular basis
00:13:37.68\00:13:40.12
suffered from fewer
colds than those who didn't.
00:13:40.15\00:13:43.89
In fact, they
were about 25% more,
00:13:43.92\00:13:47.26
less likely to
catch a cold than those
00:13:47.29\00:13:49.49
who weren't consuming
nutritional yeast flakes.
00:13:49.52\00:13:51.43
So all of these are
things that can help us.
00:13:51.46\00:13:53.93
Let's go ahead
and take a look now
00:13:53.96\00:13:56.53
at the batter for our crepes
00:13:56.56\00:13:58.93
and we're going to
read that recipe next.
00:13:58.97\00:14:00.90
So for the
batter, it's very simple.
00:14:28.33\00:14:30.20
We just start by
putting the water in the blender
00:14:30.23\00:14:33.94
and we add each of
the following ingredients,
00:14:33.97\00:14:36.54
the garbanzo flour
00:14:36.57\00:14:40.38
and sometimes
like to turn it on low
00:14:40.41\00:14:42.14
as I'm adding the others,
00:14:42.18\00:14:43.51
just to keep them
from forming lumps.
00:14:43.55\00:14:44.98
Then the
nutritional yeast flakes,
00:14:52.35\00:14:55.92
the flaxseed,
00:14:55.96\00:14:59.13
the seasonings, onion, salt,
00:14:59.16\00:15:04.53
Italian seasoning,
00:15:04.57\00:15:08.24
the non-aluminum baking powder
00:15:08.27\00:15:12.64
and the starch.
00:15:12.67\00:15:14.88
And then we just blend it
on high for about a minute
00:15:14.91\00:15:18.21
or less just so
it's really well blended.
00:15:18.25\00:15:20.25
Then we're going to
pour it into our pan.
00:15:34.46\00:15:36.26
For your pan, you want a
really good nonstick pan.
00:15:36.30\00:15:40.60
This particular
batter tends to be sticky.
00:15:40.64\00:15:43.57
So if you don't have a
really nice nonstick pan,
00:15:43.61\00:15:46.21
it's worth investing in a
small one just for this recipe.
00:15:46.24\00:15:50.41
This one is heating and
it's kind of hot already.
00:15:50.45\00:15:53.38
What you want it to be as
heated to kind of medium high.
00:15:53.42\00:15:56.58
It's about the temperature
you'd use for pancakes.
00:15:56.62\00:15:59.25
You can tell by
putting a little drop
00:15:59.29\00:16:00.62
of water in there, you want
the little droplets to skitter
00:16:00.66\00:16:03.22
around in the pan
before they evaporate.
00:16:03.26\00:16:06.46
Because you don't want it so
hot that they just disappear.
00:16:06.49\00:16:08.76
Looks like that's hot enough.
00:16:08.80\00:16:10.67
So I'm just
going to take my batter
00:16:10.70\00:16:14.64
and pour a small amount
in the middle of the pan.
00:16:14.67\00:16:19.77
And then take the pan real quick
00:16:19.81\00:16:22.94
and kind of run the batter
around the bottom of the pan.
00:16:22.98\00:16:26.58
This is what
makes your crepe round
00:16:26.61\00:16:29.38
and kind of sets
up the shape for it.
00:16:32.55\00:16:34.86
So here we have it getting set,
00:16:34.89\00:16:37.86
I want to make sure my
fire is not too hot, because you
00:16:37.89\00:16:41.63
don't want these
crepes to cook too fast.
00:16:41.66\00:16:43.83
They're not a pancake,
00:16:43.87\00:16:45.57
they aren't done in two minutes,
00:16:45.60\00:16:46.94
they often take
somewhere between five
00:16:46.97\00:16:49.10
and eight minutes
to cook completely,
00:16:49.14\00:16:51.24
because it is a bean flour base
00:16:51.27\00:16:53.41
and the bean
takes more time to cook.
00:16:53.44\00:16:56.38
So we're going to let this cook
00:16:56.41\00:16:59.51
kind of at medium high.
00:16:59.55\00:17:03.12
And while we're
cooking the crepe,
00:17:03.15\00:17:06.62
I want to talk to you
just a little bit more about
00:17:06.65\00:17:08.79
ways you can boost
your immune system.
00:17:08.82\00:17:10.83
So I have a graphic that I
want to show with you that kind
00:17:10.86\00:17:14.23
of demonstrates where
all of us are located.
00:17:14.26\00:17:16.70
We're all
somewhere in this big square.
00:17:16.73\00:17:19.83
And you'll notice that
the big square has been
00:17:19.87\00:17:21.67
divided into
four smaller squares.
00:17:21.70\00:17:24.37
It's divided by
those pink lines that go up
00:17:24.41\00:17:27.58
and down and horizontal.
00:17:27.61\00:17:29.34
The horizontal line
represents the level of activity
00:17:29.38\00:17:32.58
of your immune
system and the horizontal,
00:17:32.61\00:17:34.68
the vertical line
is the effectiveness
00:17:34.72\00:17:37.65
of your
circulation, because those two
00:17:37.69\00:17:39.65
things are very
closely connected.
00:17:39.69\00:17:42.52
In the bottom half
of the large square,
00:17:42.56\00:17:44.56
we see that when our circulatory
00:17:44.59\00:17:47.40
system isn't real
effective, it's sluggish,
00:17:47.43\00:17:50.07
not moving
well, that we're sadly
00:17:50.10\00:17:53.10
sickly or we can
be hotly inflamed
00:17:53.13\00:17:55.47
if we have a really active,
overactive immune system,
00:17:55.50\00:17:58.04
but our circulation
isn't working so well.
00:17:58.07\00:18:01.14
So in the top half,
00:18:01.18\00:18:02.94
you can see the
just making it square
00:18:02.98\00:18:05.91
which is your immune
system is not really active,
00:18:05.95\00:18:09.45
but your
circulatory system maybe is
00:18:09.48\00:18:11.72
and in the top right we
have supercharged defenses,
00:18:11.75\00:18:15.22
that's where you
really want to be.
00:18:15.26\00:18:17.43
That means that your
immune system activity is high,
00:18:17.46\00:18:20.56
you have good action
of your immune system,
00:18:20.60\00:18:23.30
and your
circulation is working well.
00:18:23.33\00:18:26.84
So immunity activators
move us from left to right.
00:18:26.87\00:18:30.74
And circulatory promoters
00:18:30.77\00:18:32.37
move us from bottom
to top in this graphic.
00:18:32.41\00:18:35.48
So you might just
think about it for yourself
00:18:35.51\00:18:37.21
and think about
where might you be today.
00:18:37.25\00:18:39.58
And it doesn't matter
00:18:39.61\00:18:40.95
where you find yourself
in this particular graphic.
00:18:40.98\00:18:44.72
You can move towards
that top right corner,
00:18:44.75\00:18:49.09
and anything you do
that moves you there
00:18:49.12\00:18:50.86
is going to be
helpful to your immune system.
00:18:50.89\00:18:53.76
Let's take a look at our crepe
00:18:53.80\00:18:55.76
which has been
cooking away here.
00:18:55.80\00:18:58.17
And you'll notice that
it's starting to set up,
00:18:58.20\00:19:00.70
still seems a little bit
hot, but I'm going to work right
00:19:00.74\00:19:04.91
around the edges
to loosen the edges.
00:19:04.94\00:19:09.04
I just, you want
something that's very,
00:19:16.05\00:19:17.95
very thin edged spatula
to get around that and get
00:19:17.99\00:19:22.49
under this thin
edge of dough here.
00:19:22.52\00:19:28.10
And then I kind of look at it,
00:19:28.13\00:19:29.46
it looks like it's getting
nice and brown on the bottom.
00:19:29.50\00:19:31.80
It's not quite cooked all
the way through in the middle,
00:19:37.31\00:19:40.04
so I kind of pick up the edges
00:19:40.08\00:19:41.64
because you do
want it to be cooked
00:19:44.95\00:19:46.45
through before you pick it up
or it will kind of fall apart.
00:19:46.48\00:19:52.45
This is still a little warm.
00:19:52.49\00:19:53.82
So I'm just gonna keep kind
of moving the pan on and off
00:19:53.86\00:19:55.92
the fire since it's on
the lowest setting right now.
00:19:55.96\00:20:00.23
I might just move
it to a smaller burner,
00:20:00.26\00:20:03.60
which might help
me with my problem.
00:20:03.63\00:20:05.70
And it will cook it,
just has to cook slow,
00:20:09.90\00:20:12.21
so you want to
give it a few minutes.
00:20:12.24\00:20:14.34
Okay, so as we think about
00:20:14.38\00:20:17.68
the ingredients in
our garbanzo crepe,
00:20:17.71\00:20:20.75
most of it is garbanzos.
00:20:20.78\00:20:22.22
And it has some seasonings.
00:20:22.25\00:20:23.79
And the garbanzos are a great
source of both zinc and copper,
00:20:23.82\00:20:29.42
which are micronutrients,
00:20:29.46\00:20:31.16
very important for the
health of your immune system.
00:20:31.19\00:20:34.03
And most of us
aren't getting enough
00:20:34.06\00:20:35.90
copper or zinc in our
diets on a normal basis.
00:20:35.93\00:20:39.17
So this is a really great
way to get an extra boost.
00:20:39.20\00:20:43.10
So I think this is
starting to get set up.
00:20:43.14\00:20:48.14
Yeah, it should come
up together in one piece
00:20:48.18\00:20:50.75
when it's done.
00:20:50.78\00:20:52.35
And just kind of work
around the edges to the middle,
00:20:52.38\00:20:56.08
so that nothing is sticking
00:20:56.12\00:20:58.52
when you go to pick it up.
00:20:58.55\00:21:01.69
There you go.
00:21:01.72\00:21:03.06
And we got one half of it done.
00:21:03.09\00:21:05.06
Now we let the second half cook.
00:21:05.09\00:21:09.00
And I'm just
going to turn my fire,
00:21:09.03\00:21:10.63
so it's just keeps cooking,
00:21:10.67\00:21:12.17
but isn't going to
burn on the bottom.
00:21:12.20\00:21:15.50
Once that's done, we'll go ahead
00:21:15.54\00:21:17.44
and put the crepe together.
00:21:17.47\00:21:20.38
These are really
best if you can serve them
00:21:20.41\00:21:23.24
as soon as you make them
because when they're fresh
00:21:23.28\00:21:28.12
is when they're the best.
00:21:28.15\00:21:29.85
The fillings and the cheesy
00:21:29.88\00:21:31.89
topping can last in
the refrigerator several
00:21:31.92\00:21:34.59
days without any problem,
but the crepes themselves
00:21:34.62\00:21:36.99
you really want
to prepare fresh.
00:21:37.03\00:21:38.59
They're best that way.
00:21:38.63\00:21:39.96
Let's take one more
quick look at our graphic
00:21:47.34\00:21:49.50
while this is finishing cooking.
00:21:49.54\00:21:51.57
And the other thing
I wanted to bring out
00:21:51.61\00:21:53.94
about this graphic,
you might want to just take
00:21:53.98\00:21:55.71
a screenshot so you can
kind of refer to it later.
00:21:55.74\00:21:59.15
But these two factors,
your immune system activity
00:21:59.18\00:22:03.08
and your circulatory
effectiveness are the two most
00:22:03.12\00:22:06.29
important things that determine
your ability to fight disease.
00:22:06.32\00:22:10.23
So some of the other recipes
00:22:10.26\00:22:11.76
we're going to
be looking at today
00:22:11.79\00:22:14.16
work not only with the
immune system activity,
00:22:14.20\00:22:16.93
things like the
zinc and the copper
00:22:16.97\00:22:18.63
and the phytonutrients.
00:22:18.67\00:22:20.00
We've talked about
these ingredients having,
00:22:20.04\00:22:21.77
but as we cut back
on our refined fats,
00:22:21.80\00:22:25.47
things like oils, it helps
our circulation to work better.
00:22:25.51\00:22:30.55
We're not as
sluggish in our circulation,
00:22:30.58\00:22:33.18
and so it takes oxygen
00:22:33.21\00:22:35.05
and removes waste
materials from every part
00:22:35.08\00:22:36.92
of our body more effectively.
00:22:36.95\00:22:38.69
So that helps to
move us into the top
00:22:38.72\00:22:40.42
half of this graph.
00:22:40.46\00:22:41.92
So our food can do a
lot of things on both axis,
00:22:41.96\00:22:45.69
it can help us on the vertical
as well as the horizontal.
00:22:45.73\00:22:50.93
All right, looks
like our crepe is done.
00:22:50.97\00:22:52.90
So I'm going to turn
it out on to a plate here.
00:22:52.93\00:22:55.60
And we're going to
put the filling on it
00:23:06.65\00:23:11.85
which you
remember was the soy curls
00:23:11.89\00:23:13.42
with the mushrooms and onions
00:23:13.46\00:23:15.86
and all of that good stuff.
00:23:15.89\00:23:19.06
And then I like to drizzle
just a little bit of the cheese
00:23:19.09\00:23:22.83
over it.
00:23:22.86\00:23:24.20
And one thing that you can make
a note of on that cheese recipe
00:23:24.23\00:23:28.54
is that if you
want a pretty color
00:23:28.57\00:23:30.21
like this cheese
that has a little orangey,
00:23:30.24\00:23:33.17
just add like a half of a
bell pepper to your blender
00:23:33.21\00:23:36.24
with the cheese.
00:23:36.28\00:23:37.61
I hadn't done that
when I showed it to you,
00:23:37.65\00:23:39.28
but I do like the color,
00:23:39.31\00:23:40.65
so I wanted to
give you that little tip
00:23:40.68\00:23:42.22
which is a little
bit of an extra freebie.
00:23:42.25\00:23:45.19
Then you'll want to just drizzle
00:23:45.22\00:23:48.42
some cheese right over the top
00:23:48.46\00:23:50.06
and then do
something to make it pretty,
00:23:55.23\00:23:57.57
maybe a little sprig of parsley.
00:23:57.60\00:24:00.94
A couple of rings of pepper
00:24:00.97\00:24:02.57
are ways that you can make a
very attractive presentation,
00:24:06.47\00:24:09.61
because you know
we eat with our eyes
00:24:09.64\00:24:11.48
as well as with our tongue.
00:24:11.51\00:24:13.08
So this is your savory crepe.
00:24:13.11\00:24:16.15
We'll go to our next recipe
now which is the eggplant fans,
00:24:16.18\00:24:20.36
and let's read the ingredients.
00:24:20.39\00:24:21.92
For the eggplant fans,
00:24:50.49\00:24:52.39
this is a really
great way to use eggplant
00:24:52.42\00:24:55.89
and we don't even take
00:24:55.92\00:24:57.76
the skins off for
this because you know
00:24:57.79\00:24:59.26
the skins of the eggplant,
this dark blue purple color
00:24:59.29\00:25:03.87
is a sign of a very interesting
00:25:03.90\00:25:06.23
phytonutrient
called anthocyanins, found
00:25:06.27\00:25:09.94
only in blue and
purple fruits and vegetables.
00:25:09.97\00:25:12.64
But anthocyanins are kind
00:25:12.67\00:25:14.08
of unique in
that they're extremely
00:25:14.11\00:25:16.18
helpful for our immune system.
00:25:16.21\00:25:18.11
But they're also
really good for our brains,
00:25:18.15\00:25:20.75
they actually help to
decrease inflammation inside
00:25:20.78\00:25:24.45
of our brains.
00:25:24.49\00:25:26.12
So that's a
really helpful thing.
00:25:26.15\00:25:28.89
To do this particular recipe,
00:25:28.92\00:25:30.73
you start with your whole
eggplant something like this,
00:25:30.76\00:25:34.50
and then you slice it
vertically down the middle,
00:25:34.53\00:25:37.00
so you end up with two halves.
00:25:37.03\00:25:39.27
Then I'll take this half,
00:25:39.30\00:25:42.50
and starting at
one end or the other,
00:25:42.54\00:25:45.54
sometimes I start at the
stem and sometimes at the bottom
00:25:45.57\00:25:48.51
and depending kind of on
the shape of my eggplant,
00:25:48.54\00:25:51.58
and I use a sharp
paring knife to snaked
00:25:51.61\00:25:57.45
slices that are about a
quarter of an inch thick.
00:25:57.49\00:26:00.76
The whole length but don't cut
00:26:03.86\00:26:05.79
through the end
that you're starting at.
00:26:05.83\00:26:08.23
If the
eggplants are quite large,
00:26:12.73\00:26:15.14
sometimes I cut them in half,
00:26:15.17\00:26:18.07
and then do this. For example,
here was a really big piece
00:26:18.11\00:26:21.01
and I cut this one in
half before making the fan.
00:26:21.04\00:26:24.58
But I'm cutting all
the way down to the board,
00:26:27.62\00:26:29.62
all the way
through the eggplant.
00:26:29.65\00:26:31.82
That's kind of why I call it
eggplant fans, because you can
00:26:36.49\00:26:38.89
kind of fan it out like
this once you've done it.
00:26:38.93\00:26:41.20
This one looks kind of thick,
00:26:41.23\00:26:42.56
we're gonna make
that one thinner.
00:26:42.60\00:26:43.93
So I'm going to do
that to all of my eggplant.
00:26:49.64\00:26:52.61
And eggplants are
also rich in vitamin C.
00:26:57.78\00:27:01.68
So they just have a
lot of benefits for us.
00:27:01.72\00:27:04.82
They're quite hearty, so
they help to fill you up.
00:27:04.85\00:27:08.76
But they're actually
very low in calories.
00:27:08.79\00:27:12.09
So this is one of those
things that you can eat a lot
00:27:12.13\00:27:14.73
of and not worry about
00:27:14.76\00:27:18.13
overdoing it on the calories.
00:27:18.17\00:27:22.14
And it's another way
to get in another one
00:27:22.17\00:27:23.74
of those vegetables that's
so great for your immune system.
00:27:23.77\00:27:26.78
I probably have
a little bit more
00:27:26.81\00:27:28.24
eggplant that I need to
have a smaller dish than the one
00:27:28.28\00:27:30.61
the recipe calls for.
00:27:30.65\00:27:31.98
But we'll figure out
the size of that at the end.
00:27:32.01\00:27:34.18
The next thing I
want to do is make sure
00:27:34.22\00:27:35.55
I have my tomatoes ready.
00:27:35.58\00:27:37.29
For these I use a Roma
tomato if at all possible
00:27:37.32\00:27:40.39
the shape of the Roma tomato
00:27:40.42\00:27:41.89
just really fits
into the fans nicely.
00:27:41.92\00:27:44.53
So I'll take the little top off.
00:27:44.56\00:27:47.96
Sometimes it's a
little bit hard through there
00:27:48.00\00:27:50.90
and then I'll slice
00:27:50.93\00:27:52.27
the tomato from top to bottom,
00:27:52.30\00:27:56.17
so that I make thin slices
00:27:56.20\00:27:59.27
just like this,
00:28:03.48\00:28:05.21
and then we're
going to interlace
00:28:05.25\00:28:07.42
the tomato slices
in the eggplant fans.
00:28:07.45\00:28:11.95
I just love the way
00:28:11.99\00:28:13.32
God has made these
foods that are so good for us,
00:28:13.36\00:28:16.12
so pretty, don't you?
00:28:16.16\00:28:18.79
And just wait till we
see the contrast that we get
00:28:18.83\00:28:22.46
when we get the
tomatoes in here.
00:28:22.50\00:28:24.47
So I just go,
just start by pushing
00:28:24.50\00:28:27.14
the tomato slices in between
00:28:27.17\00:28:29.74
the eggplant
00:28:29.77\00:28:34.84
fans, and I put them in sideways
00:28:34.88\00:28:36.48
so that you have
this nice shiny skin up.
00:28:36.51\00:28:39.28
If it's a big
eggplant sometimes you fit
00:28:39.31\00:28:41.38
two pieces of tomato in.
00:28:41.42\00:28:42.98
If it's a shorter
eggplant, you just need one.
00:28:43.02\00:28:46.15
So you can kind of
just make that work.
00:28:46.19\00:28:50.06
Tomatoes get their bright
red color from a phytonutrient
00:28:55.70\00:29:00.27
called lycopene.
00:29:00.30\00:29:02.70
Lycopene is kind of interesting,
00:29:02.74\00:29:04.64
it helps to prevent cancer,
00:29:04.67\00:29:06.68
especially
prostate cancer in men,
00:29:06.71\00:29:09.98
and it is most
active when it's cooked.
00:29:10.01\00:29:13.48
So there's some
advantages to the lycopene
00:29:13.52\00:29:16.89
that's available to you
00:29:16.92\00:29:18.65
when you cook your tomatoes.
00:29:18.69\00:29:23.56
Turn this a little
bit so I have more room,
00:29:23.59\00:29:26.39
and just kind of keep
stuffing in the tomato slices
00:29:26.43\00:29:29.60
till all of the slits
00:29:29.63\00:29:32.03
in your eggplant are full.
00:29:32.07\00:29:36.71
Now I kind of push it over.
00:29:36.74\00:29:38.57
This is going to
shrink as it bakes.
00:29:38.61\00:29:40.94
So you kind of can
cram them in a little bit.
00:29:40.98\00:29:44.51
Let me put in this
shorter one because I think
00:29:44.55\00:29:47.82
we just have room here for that.
00:29:47.85\00:29:49.85
This will only need
one slice in between
00:29:49.88\00:29:52.92
each section
because it's shorter.
00:29:52.95\00:29:57.56
So the lycopene in the tomatoes
00:30:04.27\00:30:07.17
will help you to not
only fight infection,
00:30:07.20\00:30:10.37
but also fight cancer.
00:30:10.41\00:30:12.31
They also have vitamin C,
00:30:12.34\00:30:14.58
and they have what
we call carotenoids,
00:30:14.61\00:30:17.45
which are
precursors to vitamin A.
00:30:17.48\00:30:20.38
All of these are so
important for having
00:30:20.42\00:30:23.92
a strong immune system.
00:30:23.95\00:30:27.26
And it looks like we have just
00:30:27.29\00:30:28.62
a little space here in the bowl.
00:30:28.66\00:30:29.99
So I kind of play
with that to looks like
00:30:30.03\00:30:32.59
we might be able to
get part of this in.
00:30:32.63\00:30:36.06
So I'm just
going to shorten that.
00:30:36.10\00:30:38.30
And see boy,
just fit in whatever
00:30:38.33\00:30:41.54
you can to fill up your
dish, because you want to take
00:30:41.57\00:30:45.67
good advantage of all
the space in your dish
00:30:45.71\00:30:47.58
and you can make it fit
00:30:47.61\00:30:48.94
whichever dish
you have available.
00:30:48.98\00:30:51.75
So there we go.
00:30:51.78\00:30:53.11
So you can see that
the dish is quite full,
00:30:53.15\00:30:57.39
don't really
have any extra space.
00:30:57.42\00:30:59.12
So we'll do something
else with the leftover eggplant
00:30:59.15\00:31:02.12
or you could make
another small dish separately.
00:31:02.16\00:31:05.49
And we have all
the tomato we need.
00:31:05.53\00:31:07.90
So the next step is
that we're going to take
00:31:07.93\00:31:11.17
our green pimento stuffed
olives that have been sliced,
00:31:11.20\00:31:16.00
and just kind of sprinkle these
00:31:16.04\00:31:17.97
over everything in the dish.
00:31:21.04\00:31:24.55
And they add a really
nice little bit of saltiness
00:31:24.58\00:31:27.08
and tartness to the dish.
00:31:27.12\00:31:29.52
Well...
00:31:29.55\00:31:30.99
Next I like to do the garlic.
00:31:31.02\00:31:33.42
So let me kind of move
this away for right now
00:31:33.46\00:31:36.32
and show you the
garlic, the garlic,
00:31:39.53\00:31:43.16
I just peel the cloves,
00:31:43.20\00:31:45.27
and then sliced them
lengthwise like this,
00:31:45.30\00:31:48.90
real thin.
00:31:48.94\00:31:50.61
You can do it on the
board or in your hand
00:31:50.64\00:31:52.17
whichever you're
more comfortable with.
00:31:52.21\00:31:55.98
So that you end up
with sliced garlic.
00:31:56.01\00:31:59.58
Then I just sprinkle the sliced
garlic all over everything.
00:31:59.61\00:32:04.69
Sometimes I kind of
poke it down in between
00:32:04.72\00:32:07.02
the slits in the eggplant.
00:32:07.06\00:32:12.29
And this is one of those recipes
00:32:12.33\00:32:13.80
where the measurements are
not real precise necessarily,
00:32:13.83\00:32:17.53
you can add as
much garlic as you want,
00:32:17.57\00:32:19.97
you can fill the
size bowl that you want.
00:32:20.00\00:32:22.64
Your only limitation
really is how much eggplant
00:32:22.67\00:32:24.87
and tomato you have available.
00:32:24.91\00:32:28.41
Then the next thing
I will do is sprinkle
00:32:28.44\00:32:31.51
the Italian
seasoning over everything.
00:32:31.55\00:32:34.98
This is kind of an
interesting recipe for me.
00:32:39.19\00:32:41.46
I found it in a French
cooking book many years ago.
00:32:41.49\00:32:45.43
And I just
thought it was so pretty.
00:32:45.46\00:32:47.43
This is salt.
00:32:47.46\00:32:49.56
Just going to use my
fingers to sprinkle a little bit
00:32:49.60\00:32:52.17
of salt on it.
00:32:52.20\00:32:54.07
And this is just to taste.
00:32:54.10\00:32:55.44
I founded in
this French cookbook
00:32:55.47\00:32:56.84
and they called it eggplant
fans of anti, the aubergine.
00:32:56.87\00:33:02.34
And I just loved
the presentation,
00:33:02.38\00:33:05.51
so I tried making it
00:33:05.55\00:33:07.02
and then my whole
family just loved the flavor,
00:33:07.05\00:33:09.88
so we have been
making it ever since.
00:33:09.92\00:33:14.06
The last thing I'll
do is drizzle just a tad
00:33:14.09\00:33:16.83
of olive oil over everything.
00:33:16.86\00:33:19.96
This is not very much
00:33:20.00\00:33:21.33
olive oil for this size dish.
00:33:21.36\00:33:26.27
Because as we're
careful with the use of our oil,
00:33:26.30\00:33:29.20
it helps our
circulation to work better,
00:33:29.24\00:33:31.97
so that our immune
system can work better.
00:33:32.01\00:33:34.61
Then the last step here
will be to cover the dish
00:33:34.64\00:33:37.58
with tin foil,
00:33:37.61\00:33:42.88
and cover it really tightly
so that no steam escapes.
00:33:42.92\00:33:47.39
What we're going to do is roast
00:33:47.42\00:33:49.06
the vegetables in
the dish with the cover.
00:33:49.09\00:33:53.03
And then they will,
00:33:53.06\00:33:54.76
the water will
come out of the eggplant
00:33:54.80\00:33:56.50
and it'll make like a
sauce for the eggplant,
00:33:56.53\00:33:58.63
which will be really nice.
00:33:58.67\00:34:00.00
I'll show that
to you in a minute.
00:34:00.04\00:34:01.74
So this is now ready to
put right into the oven.
00:34:01.77\00:34:06.37
Oh, no, I am
sorry, I forgot one step.
00:34:06.41\00:34:09.38
Here are the onions
that we want to put on top
00:34:09.41\00:34:12.31
of these are just
thinly sliced onion rings.
00:34:12.35\00:34:17.99
And these onions will
00:34:18.02\00:34:20.42
also help us to fight infection.
00:34:20.46\00:34:24.93
Both onions and garlic
are in the same family.
00:34:24.96\00:34:27.60
They have a lot of
antibiotic properties.
00:34:27.63\00:34:30.03
In fact, did you
know that they used
00:34:30.07\00:34:32.57
garlic to help prevent gangrene
in wounds in both World War I
00:34:32.60\00:34:38.14
and World War II.
00:34:38.17\00:34:39.64
So garlic is a
really powerful antibiotic,
00:34:39.67\00:34:42.94
antiviral and antifungal.
00:34:42.98\00:34:46.18
So I like to use
lots and lots of garlic
00:34:46.21\00:34:48.68
and onions in
everything that I do.
00:34:48.72\00:34:50.75
So you can just cover
it up with onion rings
00:34:50.79\00:34:54.36
and then you're ready
to steam it in the oven.
00:34:54.39\00:34:57.26
So now we can go ahead
00:35:01.60\00:35:02.93
and put it in the oven
at 350 degrees for one hour.
00:35:02.96\00:35:07.17
At the end of that time,
00:35:07.20\00:35:08.54
everything should be
really tender and juicy.
00:35:08.57\00:35:11.67
There'll be like a sauce that's
in the bottom of your pan.
00:35:11.71\00:35:14.38
This is a dish
that you can bake ahead,
00:35:14.41\00:35:16.38
it's great warmed up,
you can eat it hot or cold.
00:35:16.41\00:35:19.95
And it's great along
with something like brown rice
00:35:19.98\00:35:22.85
or whole wheat couscous
or even with the baked potato
00:35:22.88\00:35:26.52
and a great toss salad,
and there you have a meal.
00:35:26.55\00:35:29.56
So let's take a look at
our last recipe for the day,
00:35:29.59\00:35:32.33
cabbage cashew stir fry.
00:35:32.36\00:35:34.63
So to start this recipe,
00:35:59.59\00:36:01.66
I like to take the cashews
that we're going to be using
00:36:01.69\00:36:04.96
and get them
roasted in my pan before
00:36:04.99\00:36:08.13
we start the cashews.
00:36:08.16\00:36:09.50
So you can do this
on pretty high flame.
00:36:09.53\00:36:15.40
That's a nice hot flame.
00:36:15.44\00:36:17.01
And I'm just going to
put the cashews in the pan.
00:36:17.04\00:36:20.08
And we're just going to
kind of stir them gently
00:36:23.08\00:36:25.85
and keep them
moving as they toast.
00:36:25.88\00:36:29.62
Now you'll
remember that the cashews
00:36:29.65\00:36:31.45
were good for what?
00:36:31.49\00:36:33.59
Well, actually a lot of
things for your immune system.
00:36:33.62\00:36:36.16
One of them is
that they're actually
00:36:36.19\00:36:37.66
a very healthy source of fat.
00:36:37.69\00:36:40.73
You know, God is so good.
00:36:40.76\00:36:42.63
When He designed our food,
00:36:42.66\00:36:44.97
He packaged it exactly
the way our bodies need.
00:36:45.00\00:36:48.74
So the fats that
come packaged the way
00:36:48.77\00:36:51.41
God created them are
the best kind for our body.
00:36:51.44\00:36:55.74
So although cashews are a nut,
00:36:55.78\00:36:58.15
so they have more fat
than some other kinds of foods,
00:36:58.18\00:37:01.42
they come
packaged with minerals,
00:37:01.45\00:37:03.75
and vitamins, and fiber,
00:37:03.79\00:37:06.49
and all of those
things that our bodies
00:37:06.52\00:37:08.82
need for good health.
00:37:08.86\00:37:11.23
Basically, our part
00:37:11.26\00:37:12.59
is to make sure that
we are moderate in our
00:37:12.63\00:37:15.33
consumption because
they're very concentrated food.
00:37:15.36\00:37:18.40
But we're going to be
using these cashews to garnish
00:37:18.43\00:37:21.77
and mix in with our cabbage,
00:37:21.80\00:37:25.14
which is just going to
be a real simple stir fry.
00:37:25.17\00:37:29.28
Some people aren't real crazy
about stir fries or cabbage.
00:37:29.31\00:37:33.31
I have somebody in
my family, for example,
00:37:33.35\00:37:35.25
who isn't a big stir fry person.
00:37:35.28\00:37:38.02
But if I put
cashews in the stir fry,
00:37:38.05\00:37:41.42
he'll eat it all up.
00:37:41.46\00:37:42.86
So sometimes it's just a little
bit extras that help to make
00:37:42.89\00:37:47.20
something more
acceptable to people that aren't
00:37:47.23\00:37:49.50
used to eating them.
00:37:49.53\00:37:51.53
And you can see
they're starting to get warm,
00:37:51.57\00:37:55.27
but they're not quite brown.
00:37:55.30\00:37:56.64
I'm going to let them
toast just a little bit.
00:37:56.67\00:37:59.11
And in the meantime,
we can prepare our cabbage
00:37:59.14\00:38:02.48
I have most of it ready
here, but I wanted to show you
00:38:02.51\00:38:05.01
a couple of ways
that you could prepare
00:38:05.05\00:38:07.55
the cabbage for this dish.
00:38:07.58\00:38:09.12
You can do it with
just a good sharp knife
00:38:09.15\00:38:11.89
and a cutting board.
00:38:11.92\00:38:13.66
Just making very thin
shreds with your knife.
00:38:13.69\00:38:18.26
It's a sharp knife so
be careful how you hold it.
00:38:23.83\00:38:26.60
I like to put
my finger out here,
00:38:26.63\00:38:28.00
it kind of holds the blade,
00:38:28.04\00:38:30.51
and I make sure my
other fingers are back
00:38:30.54\00:38:32.17
away from the blade,
then I don't have to worry
00:38:32.21\00:38:34.04
about cutting myself,
because this finger kind
00:38:34.08\00:38:36.44
of works as a little
bit of a safety guard.
00:38:36.48\00:38:38.41
And you can see you can
actually get a very thin
00:38:43.32\00:38:46.09
shred doing that.
00:38:46.12\00:38:47.56
I like the thinner shreds
myself, they cook really fast
00:38:47.59\00:38:51.16
and so that's
helpful in your stir fry.
00:38:51.19\00:38:54.20
You're not wanting to
overcook the vegetables,
00:38:54.23\00:38:55.96
you just want to be
able to cook them quickly.
00:38:56.00\00:38:58.53
All right, looks like
our cashews are ready.
00:38:58.57\00:39:01.24
Doesn't take very long.
00:39:04.71\00:39:06.21
We'll just set them
aside and now my pan is hot.
00:39:10.58\00:39:13.72
And I'm going to go
ahead and put my cabbage in.
00:39:13.75\00:39:17.29
It will start to sizzle a bit.
00:39:17.32\00:39:19.12
And the cabbage will wilt down,
00:39:32.03\00:39:34.10
it's not going to
staple in the pan like this.
00:39:34.14\00:39:37.04
But you will
want to keep it moving
00:39:41.04\00:39:42.64
till it starts to
release some of its moisture
00:39:42.68\00:39:45.11
so that it doesn't burn.
00:39:45.15\00:39:46.48
Doing a stir fry without oil.
00:39:59.83\00:40:02.26
Basically, the trick
is to keep your vegetables
00:40:02.30\00:40:04.53
moving in a fairly warm pan.
00:40:04.57\00:40:09.44
As they wilt,
they'll release some liquid.
00:40:09.47\00:40:13.27
If you notice it's
getting a little too dry,
00:40:13.31\00:40:16.18
you can always just add
00:40:16.21\00:40:17.55
a tablespoon or
so of water to it
00:40:17.58\00:40:23.32
just till it
starts to wilt more.
00:40:23.35\00:40:29.19
I have a little
bit of lemon juice
00:40:29.22\00:40:30.56
that I like to
use to season this.
00:40:30.59\00:40:31.93
I'm just going to put just
00:40:31.96\00:40:33.29
a little bit down there to
give me a little extra liquid.
00:40:33.33\00:40:37.73
As I see the pan's pretty dry.
00:40:37.77\00:40:42.77
Just keep everything moving.
00:40:42.80\00:40:45.91
This is where woks
can be handy as well.
00:40:45.94\00:40:48.41
The woks have a smaller
area that is the hottest part
00:40:48.44\00:40:51.81
of the pan.
00:40:51.85\00:40:53.18
And so it's easy to
keep vegetables moving.
00:40:53.21\00:40:55.92
So only part of the vegetables
are in that hottest part
00:40:55.95\00:40:58.12
of the pan at one time.
00:40:58.15\00:41:01.09
And this cabbage, I
had it pre-shredded.
00:41:01.12\00:41:05.19
It's a really
great way to do it.
00:41:05.23\00:41:07.56
If you prep it, not only does
it save you preparation time
00:41:07.60\00:41:10.33
when it's time
for you to cook it.
00:41:10.37\00:41:11.93
But one of the most important
00:41:11.97\00:41:14.14
phytonutrients in the
cabbage are Sulforaphanes.
00:41:14.17\00:41:18.11
And Sulforaphanes
00:41:18.14\00:41:19.84
helps to protect
your body from cancer
00:41:19.87\00:41:22.54
as well as really
boosts your immune system.
00:41:22.58\00:41:26.38
And they increase in quantity
as you let the raw cabbage
00:41:26.41\00:41:31.95
or anything in the
cabbage family for that matter,
00:41:31.99\00:41:34.36
sit before you cook it.
00:41:34.39\00:41:36.29
So you can greatly
increase the amount
00:41:36.32\00:41:38.73
of that protective nutrient,
just by shredding or cutting
00:41:38.76\00:41:42.93
your cabbage ahead of time
00:41:42.96\00:41:45.53
and letting it sit
for up to 45 minutes.
00:41:45.57\00:41:48.70
This has definitely done that.
00:41:48.74\00:41:50.24
So we're going to have
00:41:50.27\00:41:51.61
a really great
level of those sulfur
00:41:51.64\00:41:53.98
compounds that are
so helpful for our body.
00:41:54.01\00:41:56.64
Our immune system uses
those sulfur compounds as well.
00:41:56.68\00:41:59.88
So it's another
great way to give
00:41:59.91\00:42:02.52
a boost to your
ability to fight illness.
00:42:02.55\00:42:07.32
Cabbage also has a lot of fiber.
00:42:07.36\00:42:11.06
And fiber is one of those
00:42:11.09\00:42:13.29
things that feeds that
good bacteria in your gut.
00:42:13.33\00:42:17.57
They've been doing some very
interesting studies recently,
00:42:17.60\00:42:20.34
where they're showing
that the better the kinds
00:42:20.37\00:42:24.24
of bacteria in your
gut, that they actually have
00:42:24.27\00:42:27.21
a direct effect
on the effectiveness
00:42:27.24\00:42:29.48
of your immune system.
00:42:29.51\00:42:30.95
So having a healthy gut
00:42:30.98\00:42:34.45
is also important
for fighting disease,
00:42:34.48\00:42:36.82
and cabbage provides
what we call prebiotics.
00:42:36.85\00:42:40.56
Prebiotics are the food
for these good bacteria.
00:42:40.59\00:42:45.73
You've probably
heard of probiotics.
00:42:45.76\00:42:48.53
Those are capsules
or tablets that have
00:42:48.56\00:42:51.03
good bacteria in them.
00:42:51.07\00:42:53.20
But, you know, you can
take a lot of probiotics.
00:42:53.23\00:42:56.20
But if you're not feeding
00:42:56.24\00:42:57.57
the good bacteria
that you are taking in,
00:42:57.61\00:43:00.94
then those poor
bacteria can starve to death.
00:43:00.98\00:43:04.91
So it's really important
that you be feeding them with
00:43:04.95\00:43:08.32
lots of fiber.
00:43:08.35\00:43:10.29
We find fiber
in all plant foods.
00:43:10.32\00:43:13.86
So that means
vegetables and fruits are some
00:43:13.89\00:43:16.22
of your highest
sources of fiber.
00:43:16.26\00:43:19.36
But they're not the only ones.
00:43:19.39\00:43:21.03
You also have fiber
in all kinds of beans.
00:43:21.06\00:43:23.70
In fact, they're one of
the highest fiber foods.
00:43:23.73\00:43:26.43
You have fiber in
all of your whole grains.
00:43:26.47\00:43:29.97
And so as you move
more and more towards
00:43:30.01\00:43:33.31
a plant-based
diet that is centered
00:43:33.34\00:43:36.04
around whole foods,
the way God made them,
00:43:36.08\00:43:39.58
you will get lots and lots
00:43:39.61\00:43:41.45
of this great fiber
to feed that healthy
00:43:41.48\00:43:44.55
bacteria in your gut that
will help to keep you well.
00:43:44.59\00:43:47.99
So cabbages and everything
in that family are extremely
00:43:48.02\00:43:53.76
rich in cancer and
disease fighting phytonutrients.
00:43:53.80\00:43:59.77
The family that cabbage is in
is called the Brassica family.
00:43:59.80\00:44:03.81
And Brassicas include
cabbage, cauliflower, broccoli,
00:44:03.84\00:44:09.41
collard greens, did
we say brussel sprouts?
00:44:09.44\00:44:14.08
Anyway, all of those
cabbage family foods are really
00:44:14.12\00:44:18.75
rich in those nutrients
00:44:18.79\00:44:20.56
and so they're
really good for you.
00:44:20.59\00:44:23.09
So one other
technique I wanted to show you
00:44:23.12\00:44:25.39
when it came to
shredding the cabbage.
00:44:25.43\00:44:27.63
Besides using the
knife and the cutting board,
00:44:27.66\00:44:31.50
you could also use a mandolin.
00:44:31.53\00:44:33.94
Now this is a
very simple mandolin,
00:44:33.97\00:44:35.67
basically just has
one straight blade,
00:44:35.70\00:44:39.51
and you take your cabbage
00:44:39.54\00:44:41.41
you need to really watch
your fingers with the mandolin.
00:44:41.44\00:44:43.85
A lot of people like
to get safety gloves,
00:44:43.88\00:44:45.85
but I used it a lot, so I
feel pretty comfortable with it.
00:44:45.88\00:44:48.08
I just don't go down
to the nubbins with it.
00:44:48.12\00:44:50.82
You just take your cabbage
and slide it on the board
00:44:50.85\00:44:55.16
all the way to the end
00:44:55.19\00:44:56.52
and you'll see that it
also produces a very nice,
00:44:56.56\00:44:59.63
fine shred.
00:44:59.66\00:45:01.06
So that's a little bit faster
00:45:01.10\00:45:02.43
sometimes than
doing it with a knife,
00:45:02.46\00:45:04.80
depends on what you prefer.
00:45:04.83\00:45:06.53
Some people will actually
put it in a food processor
00:45:06.57\00:45:09.67
and use that.
00:45:09.70\00:45:11.91
So there's a lot of ways
you can shred the cabbage,
00:45:11.94\00:45:13.88
but I wanted to
show you some variations
00:45:13.91\00:45:16.21
and really like
it thinly shredded.
00:45:16.24\00:45:18.71
The cabbage has
wilted over here,
00:45:18.75\00:45:21.05
as you can see.
00:45:21.08\00:45:22.42
So that's really all
the cooking it needs.
00:45:22.45\00:45:24.59
So I turned off the heat.
00:45:24.62\00:45:26.49
I'm going to sprinkle in
the rest of my lemon juice.
00:45:26.52\00:45:30.63
Lemon juice is really an awesome
00:45:30.66\00:45:33.76
thing to use with
any kind of cooked green.
00:45:33.80\00:45:36.56
Because lemon juice, it
helps your body to absorb
00:45:36.60\00:45:40.60
more iron from the vegetables.
00:45:40.64\00:45:43.54
That's something that
other tart things like
00:45:43.57\00:45:45.54
vinegar don't do for you.
00:45:45.57\00:45:46.91
So I always use lemon juice. And
00:45:46.94\00:45:48.31
even if I see a
recipe that calls for vinegar
00:45:48.34\00:45:50.58
with vegetables or salads,
00:45:50.61\00:45:52.81
I just replace
it with lemon juice,
00:45:52.85\00:45:54.38
because then I get
that iron absorbing
00:45:54.42\00:45:57.39
plus that you get with lemons.
00:45:57.42\00:46:01.49
The other thing
we're going to add
00:46:01.52\00:46:02.86
is a little bit of my
chicken style seasoning.
00:46:02.89\00:46:06.19
Now it didn't give you
00:46:06.23\00:46:07.56
the recipe for
this seasoning today,
00:46:07.60\00:46:09.50
because in some
previous 3ABN programs,
00:46:09.53\00:46:12.43
I have already
demonstrated that,
00:46:12.47\00:46:15.20
so it's easy for you
to go to the 3ABN site,
00:46:15.24\00:46:19.67
look up recipes.
00:46:19.71\00:46:21.81
You might look under
the subject of seasonings,
00:46:21.84\00:46:23.58
or you might look it up
by my name Lucia Tiffany,
00:46:23.61\00:46:27.12
and you should find a recipe
for Lucia's chicken seasoning.
00:46:27.15\00:46:32.79
That is one that I've
kind of put together myself.
00:46:32.82\00:46:36.12
And I use it for
a lot of different
00:46:36.16\00:46:38.46
dishes because
it's a mix of salt
00:46:38.49\00:46:41.86
and nutritional yeast flakes,
00:46:41.90\00:46:44.03
and then an assortment of herbs.
00:46:44.07\00:46:46.53
And the herbs really
give a lot of flavor.
00:46:46.57\00:46:49.54
But it doesn't have any
of the additives that you
00:46:49.57\00:46:51.17
find in a lot of the commercial
00:46:51.21\00:46:52.54
chicken style
seasonings like sugar, or MSG,
00:46:52.57\00:46:56.95
or, you know, anti-caking agents
00:46:56.98\00:47:00.42
and those sorts of things.
00:47:00.45\00:47:01.82
So it's just kind of just real
food, and it's really tasty.
00:47:01.85\00:47:05.89
And so one of the ways
00:47:05.92\00:47:07.26
I like to use it is in
stir fries like this one here.
00:47:07.29\00:47:10.29
So once the cabbage is all done,
00:47:10.33\00:47:12.86
we can just
sprinkle the cashews in.
00:47:12.89\00:47:16.60
And you can either
reserve a few to garnish
00:47:16.63\00:47:18.57
your bowl afterwards.
00:47:18.60\00:47:20.37
Or you can put them all
in and just mix them up,
00:47:20.40\00:47:23.84
it's kind of up to you.
00:47:23.87\00:47:27.74
And then your
cabbage is ready to eat.
00:47:27.78\00:47:31.38
And here you just
have so many nutrients,
00:47:31.41\00:47:34.75
just exactly the
things that your body
00:47:34.78\00:47:37.09
is crying for
when you say help me,
00:47:37.12\00:47:40.16
help me, keep me well.
00:47:40.19\00:47:42.36
Your immune system
will love the cabbage.
00:47:42.39\00:47:45.06
You can do a similar stir fry
00:47:45.09\00:47:47.40
with other kinds
of greens as well.
00:47:47.43\00:47:50.10
You can use red cabbage.
00:47:50.13\00:47:51.80
Red cabbage is really
delicious done this way.
00:47:51.83\00:47:54.74
It's a little bit
sweeter than the green cabbage,
00:47:54.77\00:47:57.74
so that one
works really well also.
00:47:57.77\00:48:02.11
You can do the
same stir fry technique,
00:48:02.14\00:48:04.65
doing it oil free
with any kind of greens,
00:48:04.68\00:48:08.38
things like kale,
00:48:08.42\00:48:09.75
which is also part of
the same family as cabbage.
00:48:09.78\00:48:14.02
You can do it with
any of those leafy greens,
00:48:14.06\00:48:16.69
you can add a little
bit of garlic if you like.
00:48:16.73\00:48:19.89
It's good with
a lot of those big
00:48:19.93\00:48:21.80
leaves that we use for
stir fry or for greens.
00:48:21.83\00:48:25.63
So you can see
that there's a lot
00:48:25.67\00:48:27.67
of different ways that
we can incorporate these
00:48:27.70\00:48:30.77
foods that God has
designed for us that help
00:48:30.81\00:48:33.91
our immune system.
00:48:33.94\00:48:35.31
Let's take one
more look at our graph.
00:48:35.34\00:48:39.01
On the graph,
00:48:39.05\00:48:40.38
you will see that the
four squares are labels,
00:48:40.42\00:48:43.85
you might find yourself
in one of those squares.
00:48:43.89\00:48:46.09
The big thing to remember
00:48:46.12\00:48:47.89
is that to move
from left to right,
00:48:47.92\00:48:50.89
you want to
activate your immune system.
00:48:50.93\00:48:54.30
That means providing all
00:48:54.33\00:48:55.66
the raw materials that
it needs to function well.
00:48:55.70\00:49:00.67
You also want to make sure that
you're promoting circulation.
00:49:00.70\00:49:03.71
One of the ways you do
that is by being careful
00:49:03.74\00:49:06.98
not to use any more processed
00:49:07.01\00:49:09.34
oils or sugars than
you need in your diet.
00:49:09.38\00:49:12.51
The fewer you have of
those processed foods,
00:49:12.55\00:49:15.32
the better your circulation is.
00:49:15.35\00:49:17.29
Both sugars and oils tend
to slow down your circulation
00:49:17.32\00:49:20.56
and make it harder for
it to deliver nutrients
00:49:20.59\00:49:23.89
and take away waste materials
from other parts of your body.
00:49:23.93\00:49:27.76
If you want more information
on the different parts
00:49:27.80\00:49:30.30
of this graphic,
00:49:30.33\00:49:32.30
how to like go from
one section to the other,
00:49:32.33\00:49:35.24
how to really identify
00:49:35.27\00:49:36.60
what are other things
we can do, because food
00:49:36.64\00:49:39.01
is only one of
the things that can
00:49:39.04\00:49:40.41
help us to move into
that upper right quadrant.
00:49:40.44\00:49:42.94
There are a lot of
other lifestyle things
00:49:42.98\00:49:44.71
we can do as well.
00:49:44.75\00:49:46.25
So if you want to
take a look at what some
00:49:46.28\00:49:47.92
of those things are,
you'll want to check it
00:49:47.95\00:49:49.45
out on my website.
00:49:49.48\00:49:51.15
Now, the website where you'll
00:49:51.19\00:49:52.52
find this particular
graphic is LuciaTiffany.com
00:49:52.55\00:49:57.03
That's
00:49:57.06\00:49:58.39
LuciaTiffany.com
00:49:58.43\00:50:03.57
And if you just kind of
scroll through the blog,
00:50:03.60\00:50:06.17
you will see the different
posts that I have that talk
00:50:06.20\00:50:08.70
about the immune system.
00:50:08.74\00:50:10.21
And I have a
series of posts that kind
00:50:10.24\00:50:11.97
of go into that
graphic in more detail,
00:50:12.01\00:50:14.21
where you can learn
more about how to optimize
00:50:14.24\00:50:16.58
your immune
system, not only with food,
00:50:16.61\00:50:19.11
but with other
lifestyle things as well.
00:50:19.15\00:50:22.18
Those are all things that
can help you to stay well.
00:50:22.22\00:50:26.15
And, you know, God
is the one who said
00:50:26.19\00:50:28.32
His wish for us is that
we may be in good health
00:50:28.36\00:50:32.79
and prosper even
as our soul prospers.
00:50:32.83\00:50:36.00
He cares about us and
about our whole bodies.
00:50:36.03\00:50:39.47
So let's take advantage
00:50:39.50\00:50:41.17
of the gifts
that He has given us,
00:50:41.20\00:50:43.51
so that we may indeed
enjoy that health today,
00:50:43.54\00:50:48.51
as well as tomorrow.
00:50:48.54\00:50:51.35
If you would like
to download a copy
00:50:51.38\00:50:53.01
of the Lucia
Tiffany's cookbook or know more
00:50:53.05\00:50:55.45
about her ministry, you
can write to her at 3844,
00:50:55.48\00:50:59.25
Grizzly Creek Road,
Orville California 95965.
00:50:59.29\00:51:04.49
You can text her
at (530) 712-3664.
00:51:04.53\00:51:10.40
That's (530) 712-3664.
00:51:10.43\00:51:15.30
You can also visit her website,
00:51:15.34\00:51:17.17
TheHarvestCook.com
00:51:17.21\00:51:19.27
That's TheHarvestCook.com
00:51:19.31\00:51:22.51
You can also send her an email
at Lucia@TheHarvestCook.com
00:51:22.54\00:51:27.18