okay you lovely people we are gonna make
a beautiful pasta dish we’re gonna make
veggie hollandaise this is remind you
cookbook super food family classics
we’ve taken one of the most classic
family recipes spaghetti bolognaise and
we’ve made it veggie it’s really
nutritious it’s perfectly balanced it’s
three of your five fruit and vege of day
which is fantastic and it’s big enough
wonderful ways to get your protein
without eating meat which is always
really handy in modern day life so look
we got two sticks of celery two carrots
2 onions two cloves of garlic I’m using
20 grams of dried porcini here that’s
the only sort of ingredient you’ve got
to find really but they’re in the
supermarkets and this gives you the body
of flavor right it’s a really humble
delicious meal so a couple of
tablespoons olive oil into a pan put
that on a medium heat of celery nice and
fine we’re going to slice up some garlic
here and two sprigs of rosemary finely
chopped 2 carrots 1/2 centimeter dice
this is a rustic peasant dish and it’s
gonna make you really really happy I’m
using red onions you can use white if
you want finely chop it we’ve got that
on a medium heat and I’m gonna put a lid
on I’ll give that a little shake and
just sort of slowly sweat that off
without colour for about 15-20 minutes
before I kind of disappear I’m just
going to cover the dry porcini that’s
very savory it’s got a real deep
incredible broth so this has had about
20 minutes now and it’s just frying away
nice and gently I can just turn the gas
up a little bit hundred mils of Chianti
goes in there
let it cook away so while that’s frying
away and a couple of leaves of bay
leaves they can go in now let’s just
roughly chop these mushrooms these have
rehydrated now it’s only 20 grams guys
but it’s big flavor we’re going to go in
with a broth now guys we’re end in the
frying process now often there’s kind of
little bits of grit discard that we’re
gonna go in the tomatoes loosely bash
those up and they’ll fall apart as they
cook I’m just going to put a swig of
boiling water in each tin just swill it
around so tomatoes are in now lentils
they’re brilliant they absorb flavor
just like meat work so we’re just going
to break up some of those tomatoes and
we’re gonna turn the heat back down to
sort of medium and I’m gonna let that
just kind of simmer and blip away for
about 30 minutes and then I’ll show you
what to do next so let’s have a little
taste this is your opportunity to have a
little season and the Heat’s off now I
can put a little parsley through this
lovely ragu you could use basil if you
wanted to you can mix it up walk lovely
marjoram or something like that in the
pan next to it I have some pasta 80
grams per person I’ve traded up from
white pasta spaghetti to whole wheat
pasta three times the amount of fiber in
whole wheat products more B vitamins so
really really good so what I’m gonna do
is steal a little bit of water and just
adjusting the texture and I want it to
be nice and loose so it just catches the
pasta in a beautiful way that pasta has
had it’s sort of eight minutes now it’s
ready and raring to go so drain your
pasta and just keep a little bit of that
cooking water okay and I’ll show you why
in a minute so I’m just going to do a
couple of portions of this look at that
just mix it up parmesan
15 grams or so the season of the
parmesan just brings the lovely flavors
together now it’s starting to get thick
now right and a bit claggy
and that’s not cool so we’re gonna add
some of that cooking water and that’s
going to keep it nice and loose and
gorgeous so let’s plate this up and
before all the veggies start telling me
off saying that parmesan is not
vegetarian this is actually a cheese
called Bella Lodi which is using a
vegetarian
rennet and it’s very similar to Parmesan
so here we go
the lovely veggie Bolognese get in there
mmm really good sort of slightly smoky
from the rosemary and from the porcini
sweet from the tomatoes and you got all
the veg that’s kind of just cooked into
the lentils to be that kind of ragweed
sort of texture that we love please give
it a go don’t write it off until you’ve
tried it okay we’re gonna do an amazing
soup that I learn inspiration of a trip
I had to Costa Rica and we went this
incredible area and I had this black
bean soup with beautiful eggs poached in
it at the last minute with tortillas and
a little salsa really healthy it’s got
three or five a day and it’s packed full
of the good stuff so very simply get
some celery and just strip it into
little lengths like this and then we’re
gonna just roughly chop it into like
centimeter dice in a pan we’re gonna use
a Dutch oven like this put it on a
medium heat we’re gonna add about two
tablespoons of olive oil we’re gonna go
in with the celery then we’re gonna go
in with the garlic and then as you’re
adding these flavors the smell was
amazing
we’re gonna get some time here you could
use our Ghana if you wanted to then
we’re going to go in with the two little
bay leaves okay these go in fragrance
beautiful then we’re going to go in with
two finely chopped onions I’m using red
onions but of course you could use white
onion or even leeks if you wanted to I
like the idea of a little kick a little
spice to it so I’m gonna add just a
little bit of chili about half a chili
goes in
then peppers we love our peppers I just
get my funds I’m pushing this little
stalk and then I pull it up like that so
remove the seeds roughly chop the
peppers into kind of centimeter chunks a
nice little pinch of seasoning goes in
while that’s frying I’m going to get on
with a kind of kicker okay so let’s have
a little look at that we’ve got a bowl
here and we want to make a kind of
saucer okay so I’ve got a small bunch of
coriander here I want to use the top
path for my saucer and this bottom half
the stalks they’re nice and clean we’re
gonna finely slice that okay you know
the stalks have got loads of flavor
don’t throw them away so they go in
beautiful and then the leaves are gonna
go in my funky little saucer I’m just
gonna roughly chop the leaves like that
and then I’m gonna take some chilies it
could be like a jalapeno it could be a
red chili you know it really can be
anything you like you know take a little
bit of lime juice I’m using these
different colored chilies just because
I’ve gotten the chilies go in the
coriander goes in then we’re gonna go in
with the juice of one lime and all I
want to do is add a little swig of olive
oil okay
and a pinch of salt and then just use a
little spoon to mix that up it’s very
very simple guys so we’ve got 800 grams
of tinned or tetrapack beans black beans
going in of course you can use any beans
but black beans are actually the highest
protein beans that you can get look at
that look at the colour Juicin all I’m
going with about 400 mils of water right
we’ll bring this to the boil and let it
a funder along and boil hard for 10
minutes this dish I had cooked for me
little area of Costa Rica called the
Nicoya Peninsula these lovely ladies
sort of in their 50s cooked it with me
and they cooked it for their dad who’s a
hundred and sixty years old let’s turn
it down now gentle gentle gentle Jim
let’s take out the bay leaf so they
easily come out it’s done its job now
fragrance so we can get rid of that and
then I’m gonna use a little hand blender
and just blitz up so look I’ve just
blitz like a quarter of it okay and what
you get is this
you’ve got chunks but also you’ve got
smoothness and kind of comfort there as
well so a little bit of both so at this
point we’re gonna have a little taste or
have a think it’s good
adjust your seasoning and then I want it
to be on a gentle Heat here so I’ll turn
that right down and then we’re gonna go
in with our eggs and very simply crack
and in it goes and you’re going to poach
that egg in that soup then we’ve got
tortillas and we can toast these we can
put them on a griddle pan or you can
just put it on a gas hob just to warm
them through okay it takes seconds so
let’s serve it up this wonderful hearty
dish
there’s your egg just like that a couple
of ladles of your soup and then go in
with the egg bomb on top boom you want
to add that flourish with this salsa a
little drizzle of olive oil right let’s
have a little look there’s egg cut in
there oh yes and then just chop it up
get your tortilla mmm so good we’re
gonna make gorgeous Chinese style
steamed mushrooms buns with gorgeous
steamed greens it’s vegan it’s
vegetarian it’s full of all the good
stuff and really really healthy sound
good let’s do it
we’re gonna start with dried mushrooms
Chinese darling cover those with a
little boiling water let that rehydrate
for just a couple of minutes and it kind
of gives like kind of deep rafi flavor
that I absolutely love so let’s get
cooking
we’ve got about 5 under grams of
chestnut mushrooms but you really could
use any mushrooms you can get mushrooms
are a brilliant source of vitamin D and
B I’m just gonna like literally rip them
up so we’re gonna start to drive
those mushrooms then we go in with just
a tablespoon of sesame oil ginger just a
thumb sized piece my thumb not your
thumb my thumb slice up this ginger
definitely to my vegan and vegetarian
brothers and sisters you know this is
vegan this is happy happy cooking right
here carry on tossing and then I’m using
coriander we’ll have the leaves for
later the stalks just finely chopped go
in gorgeous look at that I’ll slice up
these dried mushrooms you can see
they’re nice and soft now one little
handful will make a lovely difference
here you’ve got this one a little
brother really really big flavor don’t
worry about the moisture because what we
want to do is cook that lovely mushroom
broth away you can see almost
evaporating as we talk see the little
bubbles there so here we are when you’re
cooking for about four minutes
so first up a little rice wine vinegar
about a tablespoon gives it a little
tang and I like that I like that and
then a little seasoning with some light
soy sauce have a nice little toss up
turn the heat off couple of spring
onions and chili add that to your own
preference okay so that is our filling
guys and you can see this happens in
pretty much five minutes just run your
knife through it next up let’s make
these beautiful buns this recipe I’ve
developed is so so simple in a bowl
we’re gonna go in with one tin of
coconut milk this is a beautiful
measurement and I’m gonna do a heaped
tin of self-raising wholemeal flour
because I want it to be really sore
healthy full of goodness so the next one
regular white self-raising flour so in
we go and then we want to lightly season
this dough take a little fork mix it
around and you will make a lovely little
dough it’s gonna be a little bit darker
than your traditional one because of the
whole wheat flour but it will still be
nice and light and fluffy I’m gonna roll
it out to an even sausage cut it in half
because we want to divide into 12 so
we’ve got these lovely balls they take
no time to do at all
stuffing them is quite simple you just
take one of your little buns just Pat it
you can stretch it a bit it’s quite
forgiving in the palm of your hand do
you make an actual little dip nice two
heaped spoons of these gorgeous filling
goes in it’s really simple it’s not
technical tool just bring up the sides
and pinch it now remember you have a
raising agent in here and as it cooks or
sponge up and it will find its natural
smooth gorgeous or spherical shape what
I quite like to do is put it into these
sort of large muffin papers okay it kind
of does the job so for a couple of
minutes I’m just gonna do that and then
we can cook them
[Music]
and there’s the very last gorgeous
little steamed bun I have a wok here I
put about an inch of water in the bottom
here turn that on to full whack I want
to get a celebration of greens going
we’ve got choice sum here what I like to
do is just bend it literally around our
little steamer you can put some lovely
asparagus in sprouting broccolis purple
fruit please
all of these veggies are super high in
vitamin C you know antioxidants you know
so good so look I’m gonna put that on a
high heat steam helps to save nutrients
when you’re cooking veggies so those
veggies I only want to cook those for
about 4 4 and 1/2 minutes and then those
buns 12 minutes it’s beautiful
time to serve up I’ve got some lovely
sweet chili sauce here fresh chili
they’re toasted sesame seeds spring
onions coriander I’ve got some soy sauce
here I’ve got some hoisin just have fun
look it one burst open because it was so
excited we’ve got a lovely green look at
the color they’re just still full of
life is really beautiful mmm it’s truly
tasty and even though we’ve got the
whole wheat in there it’s a little
heavier but it’s still soft what’s that
you guys want a baked bean recipe with
barbecue flavors where you read the
barbecue indoors well it is that time of
year food tubers
I’m DJ BBQ you ask and you shall receive
barbecued baked beans it’s a tasty
healthy rad dish we’ve got vegetables
we’ve got flavors we’ve got beans we’ve
got pulses we’ve got all that awesome
noise coming your way in our foundations
of flavor we’ve got two chopped red
onions we’ve got two chopped whole
carrots two chopped cloves of garlic and
the all-important chili
everybody say me
all the time okay now we’re gonna add a
bit more flavor to our foundations of
Awesomeness one level teaspoon of chili
flakes leave out the chili if you want
to a level teaspoon of cumin seeds get
in there cumin seeds a heaped teaspoon
of paprika and then we hit it with some
olive oil and mix all those lovely
flavors together let’s have a party whoo
so there’s our lovely base flavors so
these go into the oven at 180 degrees
for about 20 minutes until it turns soft
350 degrees Fahrenheit for my friends
over on the other side of Lake Atlantic
there you go have fun little dudes while
those cats are cooking in the oven I’m
gonna prep our sweet potatoes so we’re
gonna get six sweet potatoes rocking to
rid him with some olive oil sea salt and
pepper and then we give them a lovely
massage can we here come here we play
like some you know baby making music
right now all the massage our sweet
potatoes
make sure all that sweet sweet love
comes pouring out our sweet potatoes
have been seizing the massage with olive
oil so they go into the oven for about
an hour at the same temperature as the
vegetables and these guys get to come
out and that’s what you want to see
nicely softened up and these guys need
the next layer of flavor two cans and
beans you can use any beans so get these
guys in there all goes in then we’re
gonna add big ol bottle of asada two
sprigs of rosemary finely chopped so
stir up all those flavors and now we
bring the outdoors in with 100
milliliters of barbecue sauce now you
can use store-bought stuff or you can
make mine or you can make jamie’s but
Jamie’s is so good
100 milliliters of barbecue sauce goes
in smoky sweet goodness so the barbecue
sauce the beans the Posada or the
chopped tomatoes all those flavors with
that chopped rosemary goes into our tray
and it goes back into the oven to join
our six sweet potatoes until they are
done remember 180 degrees Celsius 350
degrees Fahrenheit so in the meantime
I’m gonna do some poppet and break
dancing for the next 45 minutes
all right listen I’ve got one more layer
of RAD flavor you don’t have to do this
but if you do it’s gonna take this thing
to the upper atmospheres of RAD
deliciousness and that is cheesy
croutons so we’ve got our tray you know
any kind of like leftover bread you got
make some croutons
so I’m we’re gonna use half this bad boy
all right so we’re gonna grab some olive
oil we’re a drizzle too on our bread
whew now we want to do about 40 grams of
cheese and we’re gonna make it rain
cheddar cheese it’s my favourite rain so
40 grams on to our ripped up bread so it
goes in the oven you guys need 20 more
minutes and then you all become one get
a room
food duties so the beans they just smell
phenomenal and the sweet potatoes are
looking lush we’ve also got the croutons
all man’s a tear-jerking down the side
of my cheek I’m so happy with these
beans get down here man look at these
guys I mean all that kind of juice has
reduced and intensify the flavors with
that barbecue sauce man and there’s
those onions and that kind of spicy
chilies of all and better themselves
into these beans these are so good but
we’re not done man we’ve got to add the
sweet potatoes roll them in there we’re
gonna give them a little bit of a smush
and then we’re gonna add our croutons
that you can take to the table and you
can serve it up and you can share it or
say you just want a meal for one right
so you grab yourself a plate you grab
yourself a sweet potato you get a knife
and you go for the the lightning-bolt
cut push it up like that you get a big
spoonful of the beans and we’re gonna
drizzle some yogurt on top and you throw
a couple of them croutons
on the side there oh goodness gracious
let’s get it in there mmm those beans
are so smoky and sweet and delicious
with a tiny bit of a kick
oh man that is so good I’m Anna Jones
and I’m gonna show you how to make one
of my favorite ever breakfast
it’s Bircher muesli this is a dairy-free
breakfast and it’s warming and delicious
and exactly what you need to get you
going for the day
for this I’m using almond milk which is
dairy-free but you can use any milk you
want so I’m gonna start with the oats
the oats are gonna be the base of this
everyone’s got them in their cupboard
they’re super cheap I’m using rolled
oats instead of the instant ones the
instant ones can be a bit more powdery
and we’re going to soak these so they’re
going to soften up a little bit we’re
going to use about 100 grams which is
enough for two people these little chia
seeds are pretty amazing they’re really
really high in protein and they’re
packed with nutrients so adding a couple
of tablespoons of these to your
breakfast will give you a massive
protein boost and keep you full until
lunchtime these are pumpkin seeds
pumpkin seeds are really high in iron if
you can’t get hold of chia seeds then
you could just double up on the pumpkin
seeds and we’re going to add just about
a tablespoon so the real beauty of this
Bircher is that you can actually just
make it with whatever else you’ve got
and you can actually adapt this recipe
to soup what you like to eat in the
morning and what we need to add next is
a little bit of sweetness I’m going to
use maple syrup a tablespoon here honey
is the famous maple syrup it’s sweet but
it’s better than adding a tablespoon of
just plain refined sugar a little bit of
vanilla extract here this is just gonna
add some warmth and some kind of depth
and some heady spice to this I love
adding lemon zest to lots of things you
might think it’s a bit of a weird thing
to add at breakfast
they’re refreshing and I think having
that in the morning is really really
nice the next thing is some almond milk
you could use any milk you like here
really I like almond milk because it
adds a bit of extra protein a bit of
extra energy
I’ve got about 350 mils here which is
going to be the perfect amount to soak
these oats by soaking that
and seeds overnight we make this lovely
creamy texture but at the same time
we’re actually speeding up the digestion
process so that’s all ready to go and
you really smell the vanilla and the
zestiness of the lemon in here so what
I’m going to do is just cover this I’m
just going to use a plate you could use
some cling film or whatever and I’m just
going to pop it in the fridge overnight
this birch has been in the fridge
overnight you can see here that the oats
have puffed up a bit you can see that
the chia seeds have kind of swollen up a
bit in there and it’s lovely and creamy
and thick so I’m really happy with that
I’m just going to pop that here well I
chopped up a bit of fruit to go with it
I’m just going to do a couple of pears
but you can really use whatever is in
season add a little pinch of cinnamon
I’m gonna squeeze over a tiny little bit
of lemon juice and I’m also just gonna
add a few of these sour cherries I
always do this fresh on the morning I’m
gonna eat it the Bircher is brilliant to
do overnight so this is all the work
done the night before and then all you
need to do in the morning is just chop
up a little bit of fruit or even throw
some berries or dried fruit on top if
you’re really in a rush put the other
half back in the fridge for tomorrow
because this birch is actually good for
a couple of days I’m gonna top this off
with a little bit of the pear and sour
cherries know this is gonna be
absolutely delicious and then to finish
off just a tiny bit more maple syrup so
here it is my delicious overnight
Bertram Easley it’s packed with
nutrition it’s full of energy and it’s
completely delicious so we’re just gonna
have mmm that is really really good
zingy it’s lemony I can taste the
vanilla the cinnamon on the pears the
sweetness from the maple syrup that is
really good we are gonna do a beautiful
quick delicious nutritious dish gorgeous
chargrilled a skull of a pork amazing
marinated new potatoes with beautiful
super greens it’s a really gorgeous
healthy dish I think you’re gonna love
it so let’s do it
I’ve got some lovely free-range pork in
it’s one of the more affordable high
welfare meats is low in saturated fat
which is good it’s quite lean I want to
show you a way of tenderizing the meat
so just get yourself a little bit of
greaseproof paper just gonna put this
over like this give it a nice little
pressure up its tenderized it and it’s
also allowed it to cook quicker it’s
gonna be great I’m gonna flavor it very
simply I am using my pestle and water
I’m gonna go in with some time but you
could use rosemary or any other woody
herb I’m gonna go in with a little salt
and a little pepper got a clove of
garlic here as well and I’m just gonna
bash that up and then just a little
olive oil tablespoon for little scrapes
of lemon zest so that we’re just gonna
put onto our pork have a little bit of a
rub up that’s mega flavor right there
just a little portion there very nice
okay next up I’ve got some lovely new
potatoes here per person sort of four or
five about 100 grams new potatoes are
great all the vitamin C is in the skin
so boil the water first and then plop
those potatoes in I’ve got a bunch of
mint here the stalks that goes into the
water that starts to get absorbed in
there straightaway very very nice what
I’m gonna do guys is a really really
simple dressing I only need literally
half a lemon for this and squeeze that
into our Bowl this mint here the center
leaves are like kind of beautiful
they’re more like a kind of salad leaf
pick those out and then just rip the
bigger leaves off and I’ll put them into
the dressing the half a chili beautiful
and then just 1 tablespoon of extra
virgin olive oil
pecorino just literally 20 grams in
there and that season it instead of salt
is gonna be gorgeous so let’s talk about
the beautiful veggies I’m using frozen
peas because they’re picked and frozen
so quickly too they’re full of nutrients
delicious this is 80 grams of sprouting
broccoli that’s one of your five a day
then 80 grams of frozen peas goes in
that’s one in your five a day and
broad beans as well we are looking good
guys
here’s the really cool thing about
nutrition let’s say the peas and broad
beans they’re really high in vitamin K
great for your bone health nice strong
bones and really good for your blood
health as well okay they’re fat soluble
nutrients this is beauty but wait for it
so a little bit of olive oil in the
dressing that makes them taste delicious
also helps you absorb more of that
goodness and then you’ve got a vitamin C
in the potatoes and the veggies as well
and that needs acid the lemon juice
helps you absorb more vitamin C so
weight basically what I’m telling you
guys is a lovely dressing you know in
moderation which this is on your salad
or your veggies is a really really
healthy good thing and it makes your
food taste better boom now this only
needs 2 minutes cooking I’m going to
drain this this griddle pan is nice and
hot that we’ve got no oil on this
griddle pan at all completely dry hey
this is lightly oil okay that’s all you
need so we go in with our pork into the
pan push it down to get the benefits of
those beautiful bar marks fantastic
that’s going to take a minute each side
so I’m going to cook my veggies into
this bowl I’m going to remove the mint
stalks that my friends as a salad in its
own right is a beautiful thing just
dress them up now really really really
really nice gorgeous colors just very
very beautiful now we do not want to
overcook this pork okay so now look have
a look at this we’ve got lovely charring
there we’ll move it to the other side
one minute maximum the pork is done look
how juicy that still is so we just lay
that on top and some of those lovely
little mint leaves over the top and then
last but not least we only put 20 grams
of pecorino in to dress and season those
veggies so you can do a little bit over
the top the pecorino works so well with
those lovely veggies
look at that Wow this juicy still
charred the mint chilli pecorino and the
lemon just makes the pork work so so
well hi guys donal here I have a
brilliant quick simple and healthy
little recipe to keep you warm during
these colder winter months it’s a corn
chowder it’s very very easy to make and
best of all it is luscious creamy and
sweet it starts off with cutting up some
celery and some onion now if you’re
looking for the recipe it is on
jamieoliver.com so head over and check
it out
[Music]
once you have that celery and onion
chopped up get a little drop of olive
oil into a large pot a little drop goes
in and once that’s nice and warm get
your celery and your onions straight in
there you want to fry this off until
it’s nice soft and tender but the extra
dimension of flavor I’m gonna add in
here is a little bit of thyme leaves and
this will give you the most beautiful
aromatic flavor and just really build
the base flavors of this soup it only
takes a few ingredients to make
something very very simple very healthy
and totally delicious while that’s
frying off I’m gonna chop up my potato
now you can use a waxy or a flowery
potato here it depends how you like the
finish on your soup but I’m using one
that has a nice combination of the two
so I’m gonna peel that up and give it a
quick peel on the outside and then just
chop it into cubes in terms of size of
the little cubes you’re gonna make you
just want small off bite-sized pieces
that make this a very hearty chatter
thanks
time to check on my onion on my salary
and it is looking and smelling very good
so at this point it’s time to make the
creamy element of this wonderful soup so
in with a little bit of plain flour and
essentially this is gonna help to
thicken this soup and give you a really
kind of creamy and rich chowder so stir
that straight through now I’m using low
fat milk add that in and the flour in
the milk are gonna act together and give
you this wonderful rich and creamy
finish to the soup
once that’s nicely combined grab up your
potatoes and just chop them straight in
you want to cook these potatoes for
about 12 minutes but you want them to be
tender but not mushy they need to be
holding their shape
my potatoes are nearly cooked so now
it’s time to chop up some spring onions
nice and fine
straight into the Pops it adds brilliant
color in through that white mixture and
then for our lovely sweetness a
bittersweet
give that all a good stir through and
get it’s time to taste so wrap up a
little bit of sweet corn a little potato
some spring onion in there and give it a
taste what is absolutely brilliant about
this recipe is that you’re taking just a
few key little ingredients that are full
of flavor making something that is
really healthy and it results in the
most delicious hearty chowder that is
sweet and luscious and creamy all the
things you want it to be it is very very
easy to make today I’m gonna serve it up
into a bowl finish it off with some
chopped chives and little parmesan
crisps for a bit of bike it is a really
simple and healthy recipe
[Music]
you know that you have to see to believe
[Music]
and now we’re talking in the rain always
haven’t opted are you saying that you
lost again getting ready for the Optima
just a little bit of living in you get
the lobby giving up we’re at a when the
world stops spinning you will get the
lobby giving again
[Music]
you know that
me
[Music]
she fit athlete world champion
freerunner and also a vegan I spent a
lot of time in Asia recently and I like
taking inspiration from different
cultures into my vegan lifestyle when
trying to create new recipes and today
I’ve come up with a super easy Chinese
noodle salad we’ve got rice noodles
we’ve got almost room spinach as well as
all your classic Asian flavors like
ginger garlic chili lime the list goes
on this recipe serves about four people
one big bowl everyone gonna tuck in
let’s get into it
got about 200 grams with the rice
noodles you will just cover that with
water you do this first so they’re gonna
be cooking while you’re making the rest
of salad take a selection of mushrooms
we’ve got a stir and shiitake and a
couple other fancy looking ones I’m
gonna slice them down mushrooms are a
good source of vitamin b2 which is great
for brain and nervous system buy any
mushrooms you want wherever you can get
the supermarket they crazy look in the
bear I’m not gonna cut these ones up you
can just tear them apart
these are no ki mushrooms as well like
nature’s cheese string now this bowl is
full and there’s not much room for
anything else you’re ready with the
mushroom
[Music]
one long red chili slice it down the
middle take the seeds out two cloves of
garlic slice them up nice and thin in
China they use garlic and chilies so
ragged on everything slice of chili nice
and finally next film a ginger peel it
you scrape it off the edge once you’ve
done that you want to cut it into small
matchsticks it might take you a while
but it’s worth it once you slice the
ginger time to make matchsticks out of
course yet and we cut it into three so
it’s more manageable size don’t worry
about it being exactly the same sizes of
ginger because there’s a soft vegetable
it’s going to cook quickly anyway once
your courgettes a matchstick cup
whether it takes six spring onions and
sliced a lot save the dark green end
later on for garnish next we’re gonna
grab half a bunch of coriander and a
slice that up stalks and all I’m gonna
reserve the leaves for later along with
the tops of the green onions as your veg
chopped up you’re gonna put your wok on
a high heat I had a look at oil once
that’s hot I’m gonna take the mushrooms
we could have perlier add them to the
pan let them soften
now the mushrooms are soft you want out
all your veg to the wall cook now for a
few minutes to your veggies soft and
golden wash your veggies fry enough
we’re gonna make the sauce one teaspoon
of corn flour to help it thicken soy
sauce two tablespoons of low salt like
the vegetables that we’ve used about 1
tablespoon of agave syrup one teaspoon
of sesame oil half a tablespoon or a
splash of rice wine
finally a splash of water mm-hmm veggies
fried up now the sauce is added just
gonna bring it all together make sure
all your veg Co it up while that’s
cooking gonna drain your rice noodles
give them a quick rinse under cold water
100 grams of spinach great source of
iron protein I like to look to nature
for answers of nutrition and you look at
gorillas biggest strongest animals in
the jungle they leafy greens all day
just like that add it to your rice
noodles add it to the pan tear and most
of the remaining coriander leaves save a
few for the end turn it over in the pan
smelling great let’s plate this up I
love the way the rice noodles are so
white we see the red chili or the greens
throughout super healthy golden brown of
the mushroom looking delightful my
stomach is ready for this to finish off
just bring all the tips of the spring
onion and the remainder of the coriander
leaves give it a lovely finish there you
have it Chinese noodle salad whack in
the middle of table everyone then took
in you can change your how you want add
whatever mushrooms or sauces on the end
but I like it just as it is I’m gonna
give it a try
delicious those machines had such a
great texture contrasting with the soft
rice noodles and all the great Asian
flavors you want as well hi guys hope
you’re well okay we are doing jam jar
salads something you can rustle together
very very quickly something portable it
could save you a load of money this is
the principle the in your working days
at work you could be only having
delicious healthy food we want to have
all the elements of a balanced plate so
also we want to get it there you know if
you put the dressing at the top it’s
gonna make everything soggy so there’s a
kind of order that we can do lovely
complex carbohydrates dressing and dairy
two or three of your five rune day today
yes this is good stuff proteins we got
nuts
they’re completely nutritionally
balanced we have an Italian one we’ve
got an Indian one here
crunchy poppadoms at the top always
crunchy things at the top and wet things
like the dressing down at the bottom so
it doesn’t kind of go soggy we want that
we’ve got a Moroccan one all of these
things I’m going to talk about are under
600 calories so I’m gonna do a British
inspired one the glass is beautiful also
you’ve got Tupperware and plastic stuff
here
so first up carbs now you can swap this
out for rice whole wheat couscous pasta
you name it about 75 grams of any card
pearl barley is great because it’s very
very British it’s gonna release energy
nice and slowly so it’s gonna keep you
full up for longer next up beets these
are raw just given a wash grate them you
get amazing color the whole point of
these jam-jar salads is that it
shouldn’t take anymore and about three
minutes to put together just grab and go
so in with our beets at the bottom so
it’s not gonna color anything else
underneath it other than the pearl
barley we need to do a dressing now
extra-virgin olive oil
don’t forget is a hundred and twenty
calories per tablespoon okay now I know
you’re hearing that from me who loves
extra-virgin olive oil but then we’re
gonna go zero fat organic yogurt two
tablespoons as it’s zero fat it’s kind
of giving you the ability to use the
extra virgin olive oil and I call it you
want that
we want it to be purely beautiful and
balanced and healthy we want a pinch of
salt and pepper a nice heaped teaspoon
of grated horseradish from the jar a
little squeeze of lemon juice just to
give it a nice little zing it’s really
really good we could put a few more
beets in there
spinach watercress very very British
then we can go in with our protein this
is top side of beef
so really lean that’s 70 80 grams is
perfect a little bit more spinach and
watercress really pack that in a lovely
red apple that will go Brown and a way
to fix it is just a little squeeze of
lemon juice and give it a little toss
around you can see even that little bit
of beetroot look at how that’s changed
the colour straightaway pop it in push
it down there we go
walnuts are actually one of the kings of
the nut world for is all you need good
for heart health sprinkle that on top
okay lovely people so we have done my
expression of a British jam jar salad we
got fruit we got veg we got nuts
let’s make work lunches count let’s get
office envy up what is your best
combination hi guys hope you well okay
I’m going to give you a recipe for a
very simple unbelievably delicious 100
calorie snack it’s popcorn
it’s normally cooked in butter or fat so
sat fats go through the roof
so you’ve taken something that’s healthy
made it unhealthy straight away then
there’s all the stores and the toffee
and that’s lovely and I love it you love
it but that’s a treat this is a healthy
snack so first up let’s just get the
recipe is really complicated medium pan
on a medium heat put it on cold and one
heaped tablespoon of corn and a little
bit more because this is about 76
calories so I put a bit more into it 100
just like that
shake it flat in a pan that will pop
into a massive bowl of lovely hot
steaming popcorn you look in there now
it’s just starting to pop and we can
kind of flavor that in many many
different ways so my favourite is
Marmite it just works really well it
kind
clings to it a little teaspoon of this
and it’s really really good
Worcestershire sauce is very good chili
sauce is very nice but you might be able
to have fun with your own if it’s too
wet it’ll make it soggy so you need
something that’s got a bit of kind of
texture to it in our bowl of popcorn
here let’s just get that ready it’s all
pot now I’m just going to go in with a
teaspoon of Marmite and move it about
you don’t to put loads and loads of
Marmite in so it gets too salty you see
like it’s just sort of sticks it
together move it around it’s so bloomin
quick me the kids love it
that is actually for one person that’s a
lot of stuff right there ah delicious a
brilliant trick to have up your sleeve
in my opinion it’s snacking that really
helps people go over the edge in sort of
calories and put on the way and get in
trouble but we like a snack so I’m not
saying take away the things that you
love I’m just saying if you keep going
from every single time it probably will
become a problem
this is barred from Bart’s fishtails and
today I’m cooking up a delicious healthy
pasta with tuna and tomato sauce you
might have heard about this dish as a
pasta Puttanesca but the today’s version
will be with more veggies more healthy
it’s quick to make it’s easy to make
it’s really affordable to make its a
perfect meal for your weekday and guys
the ingredients they’re really easy to
find in your cupboard so let’s kick off
so first things first boiling up some
water for the pasta just a pinch of salt
so cover it with a lid thing I’m going
to do is chop up like five and Chaffey
Phyllis so I chop it roughly next thing
is a garlic glove well chop it really
fine chilly take the seats out I’m
chopping it really fine I’m using all
four chili on medium heat I’m going to
add like two tablespoons of olive oil
adding the anchovies adding the garlic
and I’m adding the chili so guys the
entropies are melting and this gives
this natural seasoning to this dish okay
so I let it simmer meanwhile I’m
chopping up a zucchini into cubes now I
take my black olives and I chop them
roughly so now I add the olives the
capers and it took any
and I give them like four or five
minutes until the zucchini get a bit
caramelized from the outside get a nice
color and then it’s time to add the
peeled tomatoes add this to the zucchini
with the olives give this a stir my
water is boiling which means I’m going
to add my pasta
we have whole-wheat pasta I’m going to
chop up some parsley which I’m going to
use as a garnish at the latest stage of
the recipe okay guys so now it’s time
for our hero today which is a can of
tuna tin seafood is delicious it’s a way
of preserving seafood the quality is
really high it’s affordable you can keep
it out of your fridge but the most
important if you’re going to buy a
container of tuna if you buy a
sustainable tin of tuna and there are
two things you need to take awareness of
and the first thing is the MSC logo
which stands for the Marine Stewardship
Council if you buy a tin of tuna which
says MSC certified you can be ensured
that the fish is coming out of a healthy
fish stock and it’s fished in a good way
and with tuna the best way to catch this
piece of fish is by poor line which
means one fisherman one pole one hook
and one fish and it will also be
mentioned in the packaging like pole and
line called tuna okay so now it’s time
to drain my tuna today I’m using tuna in
oil I add my tuna to the sauce because
the 2/9 at Ken is already cooked so it’s
just to to edit to your sauce at the
last moment so it will give the taste to
the dish but it will still be be juicy
now add half of the parsley the other
half I’m going to use as a garnish let
me check the pasta
perfect
I’ll then then I’m going to drain the
pasta and I add the pasta to the sauce
give it a stir so I give the sauce a
taste
mm-hmm oh it’s really good the saltiness
is fantastic I just give it a bit of
extra black pepper just a kick to it
oh but it smells good this is happiness
guys this is really really really nice
so it’s time to play it up Chang soo
Sherina extra bit of parsley and to make
this dish even more healthy I’m serving
some lettuce with it also to give it a
bit of acidity because I’m using with
some red wine fitting and some olive oil
some roasted nuts it was really quick to
make it’s easy to make and now I give it
a taste
mmm the different textures of course the
pasta mmm the terms of tuna and the
lovely zucchini the black olives and at
the far end this delicious salty taste
of the entropy
I’m Katie fix and I’m all about recipes
that done on a shoestring budget without
scrimping on any of the flavor and today
we are making one of my store cupboard
favorites beans on toast now
why make homemade beans on toast I hear
you ask can I understand I understand
the confusion because I love a tin of
beans as much as the next person but
those little blighters are notoriously
high in salt and sugar and so today
we’re gonna take control back and make
them ourselves so let’s get started
we’re gonna start off with our veggies
so over here we have one large onion one
red pepper a chili depending on how much
heat you can handle and a clove of
garlic this recipe does actually serve
two people very generously as a main
course sized meal alternatively it will
serve up kind of four to six portions on
your toast in the morning or on a jacket
potato or an aside for you okay full
English breakfast okay so we’re gonna
start off with one large onion just
slice that in half to see how to dice an
onion properly hit this link up here
okay one large onion one pepper this is
optional but it does add a nice little
kind of you know the sweetness you get
in beans this adds to that next up is
the chili now this is optional you don’t
have to put it in baked beans up with
both bean I’ve got a relatively medium
size on here so it shouldn’t be too bad
but I’m gonna walk about half of this in
I’m gonna try and be brave I’m gonna put
the Chili’s on the membrane in the kind
of white pit of the Chili’s where a lot
of heat is I’m just gonna chop that nice
and finely lovely okay then I’m gonna
add in the garlic so I’ve got one clove
here no this is not a romantic meal
you’re gonna hum but it tastes great and
that’s it that’s your prep done
so all we’re going to do now is get a
nice big pan onto the heat and the first
thing we are going to do is to sweat off
our onions and peppers just soften them
up a little bit
one tablespoon of extra virgin olive oil
and then into that we’ll also pop in our
onions and our peppers hello give those
a nice stir
it’s a really powerful hob once those
room we’re also gonna add in our garlic
and our chili now I have this after so
that they don’t catch that initial kind
of heat of the oil because garlic burns
very quickly asking chilli lovely let’s
talk about beans and there are loads of
talk about because there’s so many on
the market and beans are a beautiful
thing really really rich in fiber really
good for you and they come in all
different shapes and sizes so we’ve got
here for example some black-eyed beans
some beautiful big fat juicy butter
beans your classic kidney beans can’t
have a chili without them and of course
your Bilotti beans as well I’m going to
give some velocity in kidney beans ago
you’re going to need two lots of 400
gram tins of beans be sure to drain and
rinse before adding to your pan into
that finish that off we just need two
tins of tomatoes chopped tomatoes you
can get these in any supermarket dirt
cheap and they’re going in as well you
will notice at this point is a little
bit loose and liquidy but that’s fine
we’re now going to leave that on the
heat for a good 10 15 minutes simmering
nicely on a low to medium heat until it
gets really nice and thick and beautiful
okay so 10 minutes has passed so gooey
and oozy all of the peppers have wormed
their way around the beans and they’ve
gone lovely and soft almost ready to
rock and roll but of course we need to
season it now you know that familiar
tang that a tin of beans has but lovely
kind of sweet zing well rather than
putting sugar in we are going to add in
some delicious balsamic vinegar so we’re
going to just pour in about a tablespoon
of balsamic vinegar
it’s like treacle perfect and then
obviously we’re just going to add in a
nice pinch of salt and pepper as well
into that mix that in it also really
nicely transforms the colour
to make it look like a really wholesome
earthy kind of orange off all that’s
left to do is get yourself a nice slab
of toast
let me just serve up a little
Duchscherer and you have yourselves a
beautiful hearty nostalgic plate of
beans on toast and I tell you now you
can get so delicious they make me feel
properly comforted this is my go-to
comfort food now eat them up quick
because unfortunately these don’t
install particularly well so you’ll need
to eat them within the day but
challenge accepted frankly all that’s
left to do is to have a little taste
she’ll be really naughty right now will
be to have some nice crumbled mature
cheddar Oh
cheesy beans man cheesy bean
that is delicious
not not to love it’s got all of the
familiar tang and lovely sauciness and
those bursts of the beans that you get
many other box standard tin of beans but
this people this tastes good
this tastes wholesome hi guys we’re
gonna do a gorgeous Food Revolution
recipe food revolution is my campaign to
celebrate how cool it is to cook cook of
your family how to live a longer
healthier happier life I’ve picked 10
recipes that cover the broad spectrum
that if you learn them can pretty much
sort you out for the rest of your life
and this is one of these recipes crispy
skin salmon cooked to perfection with
homemade pesto sprout in broccoli
lovely French beans new potatoes simple
humble food if you want to see any of
the other recipes from the food
revolution pack and the 10 recipes to
save your life
click up there or look in the
information box below so let’s see what
we’ve got
I have here come forth some new potatoes
and new potatoes I’ve been cooking for
about 10 to 15 minutes lovely French
beans these require about 6 minutes put
those in a little go back on top we’ve
got our salmon here at four lovely
pieces of salmon season it was just a
little salt I’ve got a nice nonstick pan
I put that on full whack and I’m gonna
go into a cool pan skin facing up as
that heats up its gonna render the
natural fat out of the salmon so that
will start frying then we can turn it
onto the skin side and it will go super
super crispy so it’s gonna be crispy
delicious and in the middle flaky and
juicy so let’s get on with the pesto
first up half a clove of garlic I will
go in with a little bit of so I’ll smash
that to a paste in a pesto
there’s always nuts now classically pine
nuts some people toast them off and you
can lightly toast them I prefer to leave
them raw you’re gonna get a real
creaminess from that so that’s about 20
25 grams of pine nuts just bash that up
go in with the basil now what I’m gonna
do is I’m gonna pick the lovely smaller
leaves into some water they’ll freshen
up
and then we’ll sprinkle that on top at
the very end bash up this battle now if
you just look at the salmon over there
guys you can see how the heat thus far
has gone up about a centimeter
overcooked fish is a real waste of money
it’s not very nice so just kind of
getting your confidence up with those
skills that’s why I put this dish in ten
recipes to save your life because the
principles of pan frying cooking fish
making vegetables taste delicious that’s
what we’re after
so look come down here we’re gonna turn
it over you know it’s there’s lots of
natural oils here now and I can just
turn the temperature down a little bit
now and I’ll cook the fish all the way
through on the skin side down I’m gonna
go in sprouting broccoli they only
literally need a minute with the pesto
once you’ve got it to a nice little
paste I’m gonna go in with the
tablespoon and a half extra virgin olive
oil
I like to put just a tiny squeeze of
lemon juice in to this pesto it’s not
classic you can make it smooth or chunky
have a little taste very nice and then
about 20 grams of parmesan and that
balance of the lemon juice parmesan
basil garlic it’s gonna be amazing
so pesto is done these veggies are
cooked if we cook the veggies in one pan
we’re not making loads of washing-up and
that’s cool too with the new potatoes
you can either squash them like that or
we can slice them up while they’re kind
of steaming and hot this is the perfect
time to get your pesto in there just one
spoonful is gonna completely transform
this whole dish you rest it sprawl those
wonderful greens all over the place
those lovely new potatoes the smell is
phenomenal let’s get the salmon on see
how juicy it is that’s what we want
absolutely gorgeous
those little basil leaves that we saved
put those in and around a little squeeze
of lemon so there’s one of the 10
recipes to save your life check out the
others in the link below a lovely simple
everyday dish that’s delicious
get in there you’re getting this
incredible crispy skin really really
good mmm and then the pesto it just
tastes totally different when you make
it then when you buy it from a jar it’s
just none comparable so there you go
until next time that’s a lot
[Music]
[Applause]
[Music]
a beautiful pasta dish we’re gonna make
veggie hollandaise this is remind you
cookbook super food family classics
we’ve taken one of the most classic
family recipes spaghetti bolognaise and
we’ve made it veggie it’s really
nutritious it’s perfectly balanced it’s
three of your five fruit and vege of day
which is fantastic and it’s big enough
wonderful ways to get your protein
without eating meat which is always
really handy in modern day life so look
we got two sticks of celery two carrots
2 onions two cloves of garlic I’m using
20 grams of dried porcini here that’s
the only sort of ingredient you’ve got
to find really but they’re in the
supermarkets and this gives you the body
of flavor right it’s a really humble
delicious meal so a couple of
tablespoons olive oil into a pan put
that on a medium heat of celery nice and
fine we’re going to slice up some garlic
here and two sprigs of rosemary finely
chopped 2 carrots 1/2 centimeter dice
this is a rustic peasant dish and it’s
gonna make you really really happy I’m
using red onions you can use white if
you want finely chop it we’ve got that
on a medium heat and I’m gonna put a lid
on I’ll give that a little shake and
just sort of slowly sweat that off
without colour for about 15-20 minutes
before I kind of disappear I’m just
going to cover the dry porcini that’s
very savory it’s got a real deep
incredible broth so this has had about
20 minutes now and it’s just frying away
nice and gently I can just turn the gas
up a little bit hundred mils of Chianti
goes in there
let it cook away so while that’s frying
away and a couple of leaves of bay
leaves they can go in now let’s just
roughly chop these mushrooms these have
rehydrated now it’s only 20 grams guys
but it’s big flavor we’re going to go in
with a broth now guys we’re end in the
frying process now often there’s kind of
little bits of grit discard that we’re
gonna go in the tomatoes loosely bash
those up and they’ll fall apart as they
cook I’m just going to put a swig of
boiling water in each tin just swill it
around so tomatoes are in now lentils
they’re brilliant they absorb flavor
just like meat work so we’re just going
to break up some of those tomatoes and
we’re gonna turn the heat back down to
sort of medium and I’m gonna let that
just kind of simmer and blip away for
about 30 minutes and then I’ll show you
what to do next so let’s have a little
taste this is your opportunity to have a
little season and the Heat’s off now I
can put a little parsley through this
lovely ragu you could use basil if you
wanted to you can mix it up walk lovely
marjoram or something like that in the
pan next to it I have some pasta 80
grams per person I’ve traded up from
white pasta spaghetti to whole wheat
pasta three times the amount of fiber in
whole wheat products more B vitamins so
really really good so what I’m gonna do
is steal a little bit of water and just
adjusting the texture and I want it to
be nice and loose so it just catches the
pasta in a beautiful way that pasta has
had it’s sort of eight minutes now it’s
ready and raring to go so drain your
pasta and just keep a little bit of that
cooking water okay and I’ll show you why
in a minute so I’m just going to do a
couple of portions of this look at that
just mix it up parmesan
15 grams or so the season of the
parmesan just brings the lovely flavors
together now it’s starting to get thick
now right and a bit claggy
and that’s not cool so we’re gonna add
some of that cooking water and that’s
going to keep it nice and loose and
gorgeous so let’s plate this up and
before all the veggies start telling me
off saying that parmesan is not
vegetarian this is actually a cheese
called Bella Lodi which is using a
vegetarian
rennet and it’s very similar to Parmesan
so here we go
the lovely veggie Bolognese get in there
mmm really good sort of slightly smoky
from the rosemary and from the porcini
sweet from the tomatoes and you got all
the veg that’s kind of just cooked into
the lentils to be that kind of ragweed
sort of texture that we love please give
it a go don’t write it off until you’ve
tried it okay we’re gonna do an amazing
soup that I learn inspiration of a trip
I had to Costa Rica and we went this
incredible area and I had this black
bean soup with beautiful eggs poached in
it at the last minute with tortillas and
a little salsa really healthy it’s got
three or five a day and it’s packed full
of the good stuff so very simply get
some celery and just strip it into
little lengths like this and then we’re
gonna just roughly chop it into like
centimeter dice in a pan we’re gonna use
a Dutch oven like this put it on a
medium heat we’re gonna add about two
tablespoons of olive oil we’re gonna go
in with the celery then we’re gonna go
in with the garlic and then as you’re
adding these flavors the smell was
amazing
we’re gonna get some time here you could
use our Ghana if you wanted to then
we’re going to go in with the two little
bay leaves okay these go in fragrance
beautiful then we’re going to go in with
two finely chopped onions I’m using red
onions but of course you could use white
onion or even leeks if you wanted to I
like the idea of a little kick a little
spice to it so I’m gonna add just a
little bit of chili about half a chili
goes in
then peppers we love our peppers I just
get my funds I’m pushing this little
stalk and then I pull it up like that so
remove the seeds roughly chop the
peppers into kind of centimeter chunks a
nice little pinch of seasoning goes in
while that’s frying I’m going to get on
with a kind of kicker okay so let’s have
a little look at that we’ve got a bowl
here and we want to make a kind of
saucer okay so I’ve got a small bunch of
coriander here I want to use the top
path for my saucer and this bottom half
the stalks they’re nice and clean we’re
gonna finely slice that okay you know
the stalks have got loads of flavor
don’t throw them away so they go in
beautiful and then the leaves are gonna
go in my funky little saucer I’m just
gonna roughly chop the leaves like that
and then I’m gonna take some chilies it
could be like a jalapeno it could be a
red chili you know it really can be
anything you like you know take a little
bit of lime juice I’m using these
different colored chilies just because
I’ve gotten the chilies go in the
coriander goes in then we’re gonna go in
with the juice of one lime and all I
want to do is add a little swig of olive
oil okay
and a pinch of salt and then just use a
little spoon to mix that up it’s very
very simple guys so we’ve got 800 grams
of tinned or tetrapack beans black beans
going in of course you can use any beans
but black beans are actually the highest
protein beans that you can get look at
that look at the colour Juicin all I’m
going with about 400 mils of water right
we’ll bring this to the boil and let it
a funder along and boil hard for 10
minutes this dish I had cooked for me
little area of Costa Rica called the
Nicoya Peninsula these lovely ladies
sort of in their 50s cooked it with me
and they cooked it for their dad who’s a
hundred and sixty years old let’s turn
it down now gentle gentle gentle Jim
let’s take out the bay leaf so they
easily come out it’s done its job now
fragrance so we can get rid of that and
then I’m gonna use a little hand blender
and just blitz up so look I’ve just
blitz like a quarter of it okay and what
you get is this
you’ve got chunks but also you’ve got
smoothness and kind of comfort there as
well so a little bit of both so at this
point we’re gonna have a little taste or
have a think it’s good
adjust your seasoning and then I want it
to be on a gentle Heat here so I’ll turn
that right down and then we’re gonna go
in with our eggs and very simply crack
and in it goes and you’re going to poach
that egg in that soup then we’ve got
tortillas and we can toast these we can
put them on a griddle pan or you can
just put it on a gas hob just to warm
them through okay it takes seconds so
let’s serve it up this wonderful hearty
dish
there’s your egg just like that a couple
of ladles of your soup and then go in
with the egg bomb on top boom you want
to add that flourish with this salsa a
little drizzle of olive oil right let’s
have a little look there’s egg cut in
there oh yes and then just chop it up
get your tortilla mmm so good we’re
gonna make gorgeous Chinese style
steamed mushrooms buns with gorgeous
steamed greens it’s vegan it’s
vegetarian it’s full of all the good
stuff and really really healthy sound
good let’s do it
we’re gonna start with dried mushrooms
Chinese darling cover those with a
little boiling water let that rehydrate
for just a couple of minutes and it kind
of gives like kind of deep rafi flavor
that I absolutely love so let’s get
cooking
we’ve got about 5 under grams of
chestnut mushrooms but you really could
use any mushrooms you can get mushrooms
are a brilliant source of vitamin D and
B I’m just gonna like literally rip them
up so we’re gonna start to drive
those mushrooms then we go in with just
a tablespoon of sesame oil ginger just a
thumb sized piece my thumb not your
thumb my thumb slice up this ginger
definitely to my vegan and vegetarian
brothers and sisters you know this is
vegan this is happy happy cooking right
here carry on tossing and then I’m using
coriander we’ll have the leaves for
later the stalks just finely chopped go
in gorgeous look at that I’ll slice up
these dried mushrooms you can see
they’re nice and soft now one little
handful will make a lovely difference
here you’ve got this one a little
brother really really big flavor don’t
worry about the moisture because what we
want to do is cook that lovely mushroom
broth away you can see almost
evaporating as we talk see the little
bubbles there so here we are when you’re
cooking for about four minutes
so first up a little rice wine vinegar
about a tablespoon gives it a little
tang and I like that I like that and
then a little seasoning with some light
soy sauce have a nice little toss up
turn the heat off couple of spring
onions and chili add that to your own
preference okay so that is our filling
guys and you can see this happens in
pretty much five minutes just run your
knife through it next up let’s make
these beautiful buns this recipe I’ve
developed is so so simple in a bowl
we’re gonna go in with one tin of
coconut milk this is a beautiful
measurement and I’m gonna do a heaped
tin of self-raising wholemeal flour
because I want it to be really sore
healthy full of goodness so the next one
regular white self-raising flour so in
we go and then we want to lightly season
this dough take a little fork mix it
around and you will make a lovely little
dough it’s gonna be a little bit darker
than your traditional one because of the
whole wheat flour but it will still be
nice and light and fluffy I’m gonna roll
it out to an even sausage cut it in half
because we want to divide into 12 so
we’ve got these lovely balls they take
no time to do at all
stuffing them is quite simple you just
take one of your little buns just Pat it
you can stretch it a bit it’s quite
forgiving in the palm of your hand do
you make an actual little dip nice two
heaped spoons of these gorgeous filling
goes in it’s really simple it’s not
technical tool just bring up the sides
and pinch it now remember you have a
raising agent in here and as it cooks or
sponge up and it will find its natural
smooth gorgeous or spherical shape what
I quite like to do is put it into these
sort of large muffin papers okay it kind
of does the job so for a couple of
minutes I’m just gonna do that and then
we can cook them
[Music]
and there’s the very last gorgeous
little steamed bun I have a wok here I
put about an inch of water in the bottom
here turn that on to full whack I want
to get a celebration of greens going
we’ve got choice sum here what I like to
do is just bend it literally around our
little steamer you can put some lovely
asparagus in sprouting broccolis purple
fruit please
all of these veggies are super high in
vitamin C you know antioxidants you know
so good so look I’m gonna put that on a
high heat steam helps to save nutrients
when you’re cooking veggies so those
veggies I only want to cook those for
about 4 4 and 1/2 minutes and then those
buns 12 minutes it’s beautiful
time to serve up I’ve got some lovely
sweet chili sauce here fresh chili
they’re toasted sesame seeds spring
onions coriander I’ve got some soy sauce
here I’ve got some hoisin just have fun
look it one burst open because it was so
excited we’ve got a lovely green look at
the color they’re just still full of
life is really beautiful mmm it’s truly
tasty and even though we’ve got the
whole wheat in there it’s a little
heavier but it’s still soft what’s that
you guys want a baked bean recipe with
barbecue flavors where you read the
barbecue indoors well it is that time of
year food tubers
I’m DJ BBQ you ask and you shall receive
barbecued baked beans it’s a tasty
healthy rad dish we’ve got vegetables
we’ve got flavors we’ve got beans we’ve
got pulses we’ve got all that awesome
noise coming your way in our foundations
of flavor we’ve got two chopped red
onions we’ve got two chopped whole
carrots two chopped cloves of garlic and
the all-important chili
everybody say me
all the time okay now we’re gonna add a
bit more flavor to our foundations of
Awesomeness one level teaspoon of chili
flakes leave out the chili if you want
to a level teaspoon of cumin seeds get
in there cumin seeds a heaped teaspoon
of paprika and then we hit it with some
olive oil and mix all those lovely
flavors together let’s have a party whoo
so there’s our lovely base flavors so
these go into the oven at 180 degrees
for about 20 minutes until it turns soft
350 degrees Fahrenheit for my friends
over on the other side of Lake Atlantic
there you go have fun little dudes while
those cats are cooking in the oven I’m
gonna prep our sweet potatoes so we’re
gonna get six sweet potatoes rocking to
rid him with some olive oil sea salt and
pepper and then we give them a lovely
massage can we here come here we play
like some you know baby making music
right now all the massage our sweet
potatoes
make sure all that sweet sweet love
comes pouring out our sweet potatoes
have been seizing the massage with olive
oil so they go into the oven for about
an hour at the same temperature as the
vegetables and these guys get to come
out and that’s what you want to see
nicely softened up and these guys need
the next layer of flavor two cans and
beans you can use any beans so get these
guys in there all goes in then we’re
gonna add big ol bottle of asada two
sprigs of rosemary finely chopped so
stir up all those flavors and now we
bring the outdoors in with 100
milliliters of barbecue sauce now you
can use store-bought stuff or you can
make mine or you can make jamie’s but
Jamie’s is so good
100 milliliters of barbecue sauce goes
in smoky sweet goodness so the barbecue
sauce the beans the Posada or the
chopped tomatoes all those flavors with
that chopped rosemary goes into our tray
and it goes back into the oven to join
our six sweet potatoes until they are
done remember 180 degrees Celsius 350
degrees Fahrenheit so in the meantime
I’m gonna do some poppet and break
dancing for the next 45 minutes
all right listen I’ve got one more layer
of RAD flavor you don’t have to do this
but if you do it’s gonna take this thing
to the upper atmospheres of RAD
deliciousness and that is cheesy
croutons so we’ve got our tray you know
any kind of like leftover bread you got
make some croutons
so I’m we’re gonna use half this bad boy
all right so we’re gonna grab some olive
oil we’re a drizzle too on our bread
whew now we want to do about 40 grams of
cheese and we’re gonna make it rain
cheddar cheese it’s my favourite rain so
40 grams on to our ripped up bread so it
goes in the oven you guys need 20 more
minutes and then you all become one get
a room
food duties so the beans they just smell
phenomenal and the sweet potatoes are
looking lush we’ve also got the croutons
all man’s a tear-jerking down the side
of my cheek I’m so happy with these
beans get down here man look at these
guys I mean all that kind of juice has
reduced and intensify the flavors with
that barbecue sauce man and there’s
those onions and that kind of spicy
chilies of all and better themselves
into these beans these are so good but
we’re not done man we’ve got to add the
sweet potatoes roll them in there we’re
gonna give them a little bit of a smush
and then we’re gonna add our croutons
that you can take to the table and you
can serve it up and you can share it or
say you just want a meal for one right
so you grab yourself a plate you grab
yourself a sweet potato you get a knife
and you go for the the lightning-bolt
cut push it up like that you get a big
spoonful of the beans and we’re gonna
drizzle some yogurt on top and you throw
a couple of them croutons
on the side there oh goodness gracious
let’s get it in there mmm those beans
are so smoky and sweet and delicious
with a tiny bit of a kick
oh man that is so good I’m Anna Jones
and I’m gonna show you how to make one
of my favorite ever breakfast
it’s Bircher muesli this is a dairy-free
breakfast and it’s warming and delicious
and exactly what you need to get you
going for the day
for this I’m using almond milk which is
dairy-free but you can use any milk you
want so I’m gonna start with the oats
the oats are gonna be the base of this
everyone’s got them in their cupboard
they’re super cheap I’m using rolled
oats instead of the instant ones the
instant ones can be a bit more powdery
and we’re going to soak these so they’re
going to soften up a little bit we’re
going to use about 100 grams which is
enough for two people these little chia
seeds are pretty amazing they’re really
really high in protein and they’re
packed with nutrients so adding a couple
of tablespoons of these to your
breakfast will give you a massive
protein boost and keep you full until
lunchtime these are pumpkin seeds
pumpkin seeds are really high in iron if
you can’t get hold of chia seeds then
you could just double up on the pumpkin
seeds and we’re going to add just about
a tablespoon so the real beauty of this
Bircher is that you can actually just
make it with whatever else you’ve got
and you can actually adapt this recipe
to soup what you like to eat in the
morning and what we need to add next is
a little bit of sweetness I’m going to
use maple syrup a tablespoon here honey
is the famous maple syrup it’s sweet but
it’s better than adding a tablespoon of
just plain refined sugar a little bit of
vanilla extract here this is just gonna
add some warmth and some kind of depth
and some heady spice to this I love
adding lemon zest to lots of things you
might think it’s a bit of a weird thing
to add at breakfast
they’re refreshing and I think having
that in the morning is really really
nice the next thing is some almond milk
you could use any milk you like here
really I like almond milk because it
adds a bit of extra protein a bit of
extra energy
I’ve got about 350 mils here which is
going to be the perfect amount to soak
these oats by soaking that
and seeds overnight we make this lovely
creamy texture but at the same time
we’re actually speeding up the digestion
process so that’s all ready to go and
you really smell the vanilla and the
zestiness of the lemon in here so what
I’m going to do is just cover this I’m
just going to use a plate you could use
some cling film or whatever and I’m just
going to pop it in the fridge overnight
this birch has been in the fridge
overnight you can see here that the oats
have puffed up a bit you can see that
the chia seeds have kind of swollen up a
bit in there and it’s lovely and creamy
and thick so I’m really happy with that
I’m just going to pop that here well I
chopped up a bit of fruit to go with it
I’m just going to do a couple of pears
but you can really use whatever is in
season add a little pinch of cinnamon
I’m gonna squeeze over a tiny little bit
of lemon juice and I’m also just gonna
add a few of these sour cherries I
always do this fresh on the morning I’m
gonna eat it the Bircher is brilliant to
do overnight so this is all the work
done the night before and then all you
need to do in the morning is just chop
up a little bit of fruit or even throw
some berries or dried fruit on top if
you’re really in a rush put the other
half back in the fridge for tomorrow
because this birch is actually good for
a couple of days I’m gonna top this off
with a little bit of the pear and sour
cherries know this is gonna be
absolutely delicious and then to finish
off just a tiny bit more maple syrup so
here it is my delicious overnight
Bertram Easley it’s packed with
nutrition it’s full of energy and it’s
completely delicious so we’re just gonna
have mmm that is really really good
zingy it’s lemony I can taste the
vanilla the cinnamon on the pears the
sweetness from the maple syrup that is
really good we are gonna do a beautiful
quick delicious nutritious dish gorgeous
chargrilled a skull of a pork amazing
marinated new potatoes with beautiful
super greens it’s a really gorgeous
healthy dish I think you’re gonna love
it so let’s do it
I’ve got some lovely free-range pork in
it’s one of the more affordable high
welfare meats is low in saturated fat
which is good it’s quite lean I want to
show you a way of tenderizing the meat
so just get yourself a little bit of
greaseproof paper just gonna put this
over like this give it a nice little
pressure up its tenderized it and it’s
also allowed it to cook quicker it’s
gonna be great I’m gonna flavor it very
simply I am using my pestle and water
I’m gonna go in with some time but you
could use rosemary or any other woody
herb I’m gonna go in with a little salt
and a little pepper got a clove of
garlic here as well and I’m just gonna
bash that up and then just a little
olive oil tablespoon for little scrapes
of lemon zest so that we’re just gonna
put onto our pork have a little bit of a
rub up that’s mega flavor right there
just a little portion there very nice
okay next up I’ve got some lovely new
potatoes here per person sort of four or
five about 100 grams new potatoes are
great all the vitamin C is in the skin
so boil the water first and then plop
those potatoes in I’ve got a bunch of
mint here the stalks that goes into the
water that starts to get absorbed in
there straightaway very very nice what
I’m gonna do guys is a really really
simple dressing I only need literally
half a lemon for this and squeeze that
into our Bowl this mint here the center
leaves are like kind of beautiful
they’re more like a kind of salad leaf
pick those out and then just rip the
bigger leaves off and I’ll put them into
the dressing the half a chili beautiful
and then just 1 tablespoon of extra
virgin olive oil
pecorino just literally 20 grams in
there and that season it instead of salt
is gonna be gorgeous so let’s talk about
the beautiful veggies I’m using frozen
peas because they’re picked and frozen
so quickly too they’re full of nutrients
delicious this is 80 grams of sprouting
broccoli that’s one of your five a day
then 80 grams of frozen peas goes in
that’s one in your five a day and
broad beans as well we are looking good
guys
here’s the really cool thing about
nutrition let’s say the peas and broad
beans they’re really high in vitamin K
great for your bone health nice strong
bones and really good for your blood
health as well okay they’re fat soluble
nutrients this is beauty but wait for it
so a little bit of olive oil in the
dressing that makes them taste delicious
also helps you absorb more of that
goodness and then you’ve got a vitamin C
in the potatoes and the veggies as well
and that needs acid the lemon juice
helps you absorb more vitamin C so
weight basically what I’m telling you
guys is a lovely dressing you know in
moderation which this is on your salad
or your veggies is a really really
healthy good thing and it makes your
food taste better boom now this only
needs 2 minutes cooking I’m going to
drain this this griddle pan is nice and
hot that we’ve got no oil on this
griddle pan at all completely dry hey
this is lightly oil okay that’s all you
need so we go in with our pork into the
pan push it down to get the benefits of
those beautiful bar marks fantastic
that’s going to take a minute each side
so I’m going to cook my veggies into
this bowl I’m going to remove the mint
stalks that my friends as a salad in its
own right is a beautiful thing just
dress them up now really really really
really nice gorgeous colors just very
very beautiful now we do not want to
overcook this pork okay so now look have
a look at this we’ve got lovely charring
there we’ll move it to the other side
one minute maximum the pork is done look
how juicy that still is so we just lay
that on top and some of those lovely
little mint leaves over the top and then
last but not least we only put 20 grams
of pecorino in to dress and season those
veggies so you can do a little bit over
the top the pecorino works so well with
those lovely veggies
look at that Wow this juicy still
charred the mint chilli pecorino and the
lemon just makes the pork work so so
well hi guys donal here I have a
brilliant quick simple and healthy
little recipe to keep you warm during
these colder winter months it’s a corn
chowder it’s very very easy to make and
best of all it is luscious creamy and
sweet it starts off with cutting up some
celery and some onion now if you’re
looking for the recipe it is on
jamieoliver.com so head over and check
it out
[Music]
once you have that celery and onion
chopped up get a little drop of olive
oil into a large pot a little drop goes
in and once that’s nice and warm get
your celery and your onions straight in
there you want to fry this off until
it’s nice soft and tender but the extra
dimension of flavor I’m gonna add in
here is a little bit of thyme leaves and
this will give you the most beautiful
aromatic flavor and just really build
the base flavors of this soup it only
takes a few ingredients to make
something very very simple very healthy
and totally delicious while that’s
frying off I’m gonna chop up my potato
now you can use a waxy or a flowery
potato here it depends how you like the
finish on your soup but I’m using one
that has a nice combination of the two
so I’m gonna peel that up and give it a
quick peel on the outside and then just
chop it into cubes in terms of size of
the little cubes you’re gonna make you
just want small off bite-sized pieces
that make this a very hearty chatter
thanks
time to check on my onion on my salary
and it is looking and smelling very good
so at this point it’s time to make the
creamy element of this wonderful soup so
in with a little bit of plain flour and
essentially this is gonna help to
thicken this soup and give you a really
kind of creamy and rich chowder so stir
that straight through now I’m using low
fat milk add that in and the flour in
the milk are gonna act together and give
you this wonderful rich and creamy
finish to the soup
once that’s nicely combined grab up your
potatoes and just chop them straight in
you want to cook these potatoes for
about 12 minutes but you want them to be
tender but not mushy they need to be
holding their shape
my potatoes are nearly cooked so now
it’s time to chop up some spring onions
nice and fine
straight into the Pops it adds brilliant
color in through that white mixture and
then for our lovely sweetness a
bittersweet
give that all a good stir through and
get it’s time to taste so wrap up a
little bit of sweet corn a little potato
some spring onion in there and give it a
taste what is absolutely brilliant about
this recipe is that you’re taking just a
few key little ingredients that are full
of flavor making something that is
really healthy and it results in the
most delicious hearty chowder that is
sweet and luscious and creamy all the
things you want it to be it is very very
easy to make today I’m gonna serve it up
into a bowl finish it off with some
chopped chives and little parmesan
crisps for a bit of bike it is a really
simple and healthy recipe
[Music]
you know that you have to see to believe
[Music]
and now we’re talking in the rain always
haven’t opted are you saying that you
lost again getting ready for the Optima
just a little bit of living in you get
the lobby giving up we’re at a when the
world stops spinning you will get the
lobby giving again
[Music]
you know that
me
[Music]
she fit athlete world champion
freerunner and also a vegan I spent a
lot of time in Asia recently and I like
taking inspiration from different
cultures into my vegan lifestyle when
trying to create new recipes and today
I’ve come up with a super easy Chinese
noodle salad we’ve got rice noodles
we’ve got almost room spinach as well as
all your classic Asian flavors like
ginger garlic chili lime the list goes
on this recipe serves about four people
one big bowl everyone gonna tuck in
let’s get into it
got about 200 grams with the rice
noodles you will just cover that with
water you do this first so they’re gonna
be cooking while you’re making the rest
of salad take a selection of mushrooms
we’ve got a stir and shiitake and a
couple other fancy looking ones I’m
gonna slice them down mushrooms are a
good source of vitamin b2 which is great
for brain and nervous system buy any
mushrooms you want wherever you can get
the supermarket they crazy look in the
bear I’m not gonna cut these ones up you
can just tear them apart
these are no ki mushrooms as well like
nature’s cheese string now this bowl is
full and there’s not much room for
anything else you’re ready with the
mushroom
[Music]
one long red chili slice it down the
middle take the seeds out two cloves of
garlic slice them up nice and thin in
China they use garlic and chilies so
ragged on everything slice of chili nice
and finally next film a ginger peel it
you scrape it off the edge once you’ve
done that you want to cut it into small
matchsticks it might take you a while
but it’s worth it once you slice the
ginger time to make matchsticks out of
course yet and we cut it into three so
it’s more manageable size don’t worry
about it being exactly the same sizes of
ginger because there’s a soft vegetable
it’s going to cook quickly anyway once
your courgettes a matchstick cup
whether it takes six spring onions and
sliced a lot save the dark green end
later on for garnish next we’re gonna
grab half a bunch of coriander and a
slice that up stalks and all I’m gonna
reserve the leaves for later along with
the tops of the green onions as your veg
chopped up you’re gonna put your wok on
a high heat I had a look at oil once
that’s hot I’m gonna take the mushrooms
we could have perlier add them to the
pan let them soften
now the mushrooms are soft you want out
all your veg to the wall cook now for a
few minutes to your veggies soft and
golden wash your veggies fry enough
we’re gonna make the sauce one teaspoon
of corn flour to help it thicken soy
sauce two tablespoons of low salt like
the vegetables that we’ve used about 1
tablespoon of agave syrup one teaspoon
of sesame oil half a tablespoon or a
splash of rice wine
finally a splash of water mm-hmm veggies
fried up now the sauce is added just
gonna bring it all together make sure
all your veg Co it up while that’s
cooking gonna drain your rice noodles
give them a quick rinse under cold water
100 grams of spinach great source of
iron protein I like to look to nature
for answers of nutrition and you look at
gorillas biggest strongest animals in
the jungle they leafy greens all day
just like that add it to your rice
noodles add it to the pan tear and most
of the remaining coriander leaves save a
few for the end turn it over in the pan
smelling great let’s plate this up I
love the way the rice noodles are so
white we see the red chili or the greens
throughout super healthy golden brown of
the mushroom looking delightful my
stomach is ready for this to finish off
just bring all the tips of the spring
onion and the remainder of the coriander
leaves give it a lovely finish there you
have it Chinese noodle salad whack in
the middle of table everyone then took
in you can change your how you want add
whatever mushrooms or sauces on the end
but I like it just as it is I’m gonna
give it a try
delicious those machines had such a
great texture contrasting with the soft
rice noodles and all the great Asian
flavors you want as well hi guys hope
you’re well okay we are doing jam jar
salads something you can rustle together
very very quickly something portable it
could save you a load of money this is
the principle the in your working days
at work you could be only having
delicious healthy food we want to have
all the elements of a balanced plate so
also we want to get it there you know if
you put the dressing at the top it’s
gonna make everything soggy so there’s a
kind of order that we can do lovely
complex carbohydrates dressing and dairy
two or three of your five rune day today
yes this is good stuff proteins we got
nuts
they’re completely nutritionally
balanced we have an Italian one we’ve
got an Indian one here
crunchy poppadoms at the top always
crunchy things at the top and wet things
like the dressing down at the bottom so
it doesn’t kind of go soggy we want that
we’ve got a Moroccan one all of these
things I’m going to talk about are under
600 calories so I’m gonna do a British
inspired one the glass is beautiful also
you’ve got Tupperware and plastic stuff
here
so first up carbs now you can swap this
out for rice whole wheat couscous pasta
you name it about 75 grams of any card
pearl barley is great because it’s very
very British it’s gonna release energy
nice and slowly so it’s gonna keep you
full up for longer next up beets these
are raw just given a wash grate them you
get amazing color the whole point of
these jam-jar salads is that it
shouldn’t take anymore and about three
minutes to put together just grab and go
so in with our beets at the bottom so
it’s not gonna color anything else
underneath it other than the pearl
barley we need to do a dressing now
extra-virgin olive oil
don’t forget is a hundred and twenty
calories per tablespoon okay now I know
you’re hearing that from me who loves
extra-virgin olive oil but then we’re
gonna go zero fat organic yogurt two
tablespoons as it’s zero fat it’s kind
of giving you the ability to use the
extra virgin olive oil and I call it you
want that
we want it to be purely beautiful and
balanced and healthy we want a pinch of
salt and pepper a nice heaped teaspoon
of grated horseradish from the jar a
little squeeze of lemon juice just to
give it a nice little zing it’s really
really good we could put a few more
beets in there
spinach watercress very very British
then we can go in with our protein this
is top side of beef
so really lean that’s 70 80 grams is
perfect a little bit more spinach and
watercress really pack that in a lovely
red apple that will go Brown and a way
to fix it is just a little squeeze of
lemon juice and give it a little toss
around you can see even that little bit
of beetroot look at how that’s changed
the colour straightaway pop it in push
it down there we go
walnuts are actually one of the kings of
the nut world for is all you need good
for heart health sprinkle that on top
okay lovely people so we have done my
expression of a British jam jar salad we
got fruit we got veg we got nuts
let’s make work lunches count let’s get
office envy up what is your best
combination hi guys hope you well okay
I’m going to give you a recipe for a
very simple unbelievably delicious 100
calorie snack it’s popcorn
it’s normally cooked in butter or fat so
sat fats go through the roof
so you’ve taken something that’s healthy
made it unhealthy straight away then
there’s all the stores and the toffee
and that’s lovely and I love it you love
it but that’s a treat this is a healthy
snack so first up let’s just get the
recipe is really complicated medium pan
on a medium heat put it on cold and one
heaped tablespoon of corn and a little
bit more because this is about 76
calories so I put a bit more into it 100
just like that
shake it flat in a pan that will pop
into a massive bowl of lovely hot
steaming popcorn you look in there now
it’s just starting to pop and we can
kind of flavor that in many many
different ways so my favourite is
Marmite it just works really well it
kind
clings to it a little teaspoon of this
and it’s really really good
Worcestershire sauce is very good chili
sauce is very nice but you might be able
to have fun with your own if it’s too
wet it’ll make it soggy so you need
something that’s got a bit of kind of
texture to it in our bowl of popcorn
here let’s just get that ready it’s all
pot now I’m just going to go in with a
teaspoon of Marmite and move it about
you don’t to put loads and loads of
Marmite in so it gets too salty you see
like it’s just sort of sticks it
together move it around it’s so bloomin
quick me the kids love it
that is actually for one person that’s a
lot of stuff right there ah delicious a
brilliant trick to have up your sleeve
in my opinion it’s snacking that really
helps people go over the edge in sort of
calories and put on the way and get in
trouble but we like a snack so I’m not
saying take away the things that you
love I’m just saying if you keep going
from every single time it probably will
become a problem
this is barred from Bart’s fishtails and
today I’m cooking up a delicious healthy
pasta with tuna and tomato sauce you
might have heard about this dish as a
pasta Puttanesca but the today’s version
will be with more veggies more healthy
it’s quick to make it’s easy to make
it’s really affordable to make its a
perfect meal for your weekday and guys
the ingredients they’re really easy to
find in your cupboard so let’s kick off
so first things first boiling up some
water for the pasta just a pinch of salt
so cover it with a lid thing I’m going
to do is chop up like five and Chaffey
Phyllis so I chop it roughly next thing
is a garlic glove well chop it really
fine chilly take the seats out I’m
chopping it really fine I’m using all
four chili on medium heat I’m going to
add like two tablespoons of olive oil
adding the anchovies adding the garlic
and I’m adding the chili so guys the
entropies are melting and this gives
this natural seasoning to this dish okay
so I let it simmer meanwhile I’m
chopping up a zucchini into cubes now I
take my black olives and I chop them
roughly so now I add the olives the
capers and it took any
and I give them like four or five
minutes until the zucchini get a bit
caramelized from the outside get a nice
color and then it’s time to add the
peeled tomatoes add this to the zucchini
with the olives give this a stir my
water is boiling which means I’m going
to add my pasta
we have whole-wheat pasta I’m going to
chop up some parsley which I’m going to
use as a garnish at the latest stage of
the recipe okay guys so now it’s time
for our hero today which is a can of
tuna tin seafood is delicious it’s a way
of preserving seafood the quality is
really high it’s affordable you can keep
it out of your fridge but the most
important if you’re going to buy a
container of tuna if you buy a
sustainable tin of tuna and there are
two things you need to take awareness of
and the first thing is the MSC logo
which stands for the Marine Stewardship
Council if you buy a tin of tuna which
says MSC certified you can be ensured
that the fish is coming out of a healthy
fish stock and it’s fished in a good way
and with tuna the best way to catch this
piece of fish is by poor line which
means one fisherman one pole one hook
and one fish and it will also be
mentioned in the packaging like pole and
line called tuna okay so now it’s time
to drain my tuna today I’m using tuna in
oil I add my tuna to the sauce because
the 2/9 at Ken is already cooked so it’s
just to to edit to your sauce at the
last moment so it will give the taste to
the dish but it will still be be juicy
now add half of the parsley the other
half I’m going to use as a garnish let
me check the pasta
perfect
I’ll then then I’m going to drain the
pasta and I add the pasta to the sauce
give it a stir so I give the sauce a
taste
mm-hmm oh it’s really good the saltiness
is fantastic I just give it a bit of
extra black pepper just a kick to it
oh but it smells good this is happiness
guys this is really really really nice
so it’s time to play it up Chang soo
Sherina extra bit of parsley and to make
this dish even more healthy I’m serving
some lettuce with it also to give it a
bit of acidity because I’m using with
some red wine fitting and some olive oil
some roasted nuts it was really quick to
make it’s easy to make and now I give it
a taste
mmm the different textures of course the
pasta mmm the terms of tuna and the
lovely zucchini the black olives and at
the far end this delicious salty taste
of the entropy
I’m Katie fix and I’m all about recipes
that done on a shoestring budget without
scrimping on any of the flavor and today
we are making one of my store cupboard
favorites beans on toast now
why make homemade beans on toast I hear
you ask can I understand I understand
the confusion because I love a tin of
beans as much as the next person but
those little blighters are notoriously
high in salt and sugar and so today
we’re gonna take control back and make
them ourselves so let’s get started
we’re gonna start off with our veggies
so over here we have one large onion one
red pepper a chili depending on how much
heat you can handle and a clove of
garlic this recipe does actually serve
two people very generously as a main
course sized meal alternatively it will
serve up kind of four to six portions on
your toast in the morning or on a jacket
potato or an aside for you okay full
English breakfast okay so we’re gonna
start off with one large onion just
slice that in half to see how to dice an
onion properly hit this link up here
okay one large onion one pepper this is
optional but it does add a nice little
kind of you know the sweetness you get
in beans this adds to that next up is
the chili now this is optional you don’t
have to put it in baked beans up with
both bean I’ve got a relatively medium
size on here so it shouldn’t be too bad
but I’m gonna walk about half of this in
I’m gonna try and be brave I’m gonna put
the Chili’s on the membrane in the kind
of white pit of the Chili’s where a lot
of heat is I’m just gonna chop that nice
and finely lovely okay then I’m gonna
add in the garlic so I’ve got one clove
here no this is not a romantic meal
you’re gonna hum but it tastes great and
that’s it that’s your prep done
so all we’re going to do now is get a
nice big pan onto the heat and the first
thing we are going to do is to sweat off
our onions and peppers just soften them
up a little bit
one tablespoon of extra virgin olive oil
and then into that we’ll also pop in our
onions and our peppers hello give those
a nice stir
it’s a really powerful hob once those
room we’re also gonna add in our garlic
and our chili now I have this after so
that they don’t catch that initial kind
of heat of the oil because garlic burns
very quickly asking chilli lovely let’s
talk about beans and there are loads of
talk about because there’s so many on
the market and beans are a beautiful
thing really really rich in fiber really
good for you and they come in all
different shapes and sizes so we’ve got
here for example some black-eyed beans
some beautiful big fat juicy butter
beans your classic kidney beans can’t
have a chili without them and of course
your Bilotti beans as well I’m going to
give some velocity in kidney beans ago
you’re going to need two lots of 400
gram tins of beans be sure to drain and
rinse before adding to your pan into
that finish that off we just need two
tins of tomatoes chopped tomatoes you
can get these in any supermarket dirt
cheap and they’re going in as well you
will notice at this point is a little
bit loose and liquidy but that’s fine
we’re now going to leave that on the
heat for a good 10 15 minutes simmering
nicely on a low to medium heat until it
gets really nice and thick and beautiful
okay so 10 minutes has passed so gooey
and oozy all of the peppers have wormed
their way around the beans and they’ve
gone lovely and soft almost ready to
rock and roll but of course we need to
season it now you know that familiar
tang that a tin of beans has but lovely
kind of sweet zing well rather than
putting sugar in we are going to add in
some delicious balsamic vinegar so we’re
going to just pour in about a tablespoon
of balsamic vinegar
it’s like treacle perfect and then
obviously we’re just going to add in a
nice pinch of salt and pepper as well
into that mix that in it also really
nicely transforms the colour
to make it look like a really wholesome
earthy kind of orange off all that’s
left to do is get yourself a nice slab
of toast
let me just serve up a little
Duchscherer and you have yourselves a
beautiful hearty nostalgic plate of
beans on toast and I tell you now you
can get so delicious they make me feel
properly comforted this is my go-to
comfort food now eat them up quick
because unfortunately these don’t
install particularly well so you’ll need
to eat them within the day but
challenge accepted frankly all that’s
left to do is to have a little taste
she’ll be really naughty right now will
be to have some nice crumbled mature
cheddar Oh
cheesy beans man cheesy bean
that is delicious
not not to love it’s got all of the
familiar tang and lovely sauciness and
those bursts of the beans that you get
many other box standard tin of beans but
this people this tastes good
this tastes wholesome hi guys we’re
gonna do a gorgeous Food Revolution
recipe food revolution is my campaign to
celebrate how cool it is to cook cook of
your family how to live a longer
healthier happier life I’ve picked 10
recipes that cover the broad spectrum
that if you learn them can pretty much
sort you out for the rest of your life
and this is one of these recipes crispy
skin salmon cooked to perfection with
homemade pesto sprout in broccoli
lovely French beans new potatoes simple
humble food if you want to see any of
the other recipes from the food
revolution pack and the 10 recipes to
save your life
click up there or look in the
information box below so let’s see what
we’ve got
I have here come forth some new potatoes
and new potatoes I’ve been cooking for
about 10 to 15 minutes lovely French
beans these require about 6 minutes put
those in a little go back on top we’ve
got our salmon here at four lovely
pieces of salmon season it was just a
little salt I’ve got a nice nonstick pan
I put that on full whack and I’m gonna
go into a cool pan skin facing up as
that heats up its gonna render the
natural fat out of the salmon so that
will start frying then we can turn it
onto the skin side and it will go super
super crispy so it’s gonna be crispy
delicious and in the middle flaky and
juicy so let’s get on with the pesto
first up half a clove of garlic I will
go in with a little bit of so I’ll smash
that to a paste in a pesto
there’s always nuts now classically pine
nuts some people toast them off and you
can lightly toast them I prefer to leave
them raw you’re gonna get a real
creaminess from that so that’s about 20
25 grams of pine nuts just bash that up
go in with the basil now what I’m gonna
do is I’m gonna pick the lovely smaller
leaves into some water they’ll freshen
up
and then we’ll sprinkle that on top at
the very end bash up this battle now if
you just look at the salmon over there
guys you can see how the heat thus far
has gone up about a centimeter
overcooked fish is a real waste of money
it’s not very nice so just kind of
getting your confidence up with those
skills that’s why I put this dish in ten
recipes to save your life because the
principles of pan frying cooking fish
making vegetables taste delicious that’s
what we’re after
so look come down here we’re gonna turn
it over you know it’s there’s lots of
natural oils here now and I can just
turn the temperature down a little bit
now and I’ll cook the fish all the way
through on the skin side down I’m gonna
go in sprouting broccoli they only
literally need a minute with the pesto
once you’ve got it to a nice little
paste I’m gonna go in with the
tablespoon and a half extra virgin olive
oil
I like to put just a tiny squeeze of
lemon juice in to this pesto it’s not
classic you can make it smooth or chunky
have a little taste very nice and then
about 20 grams of parmesan and that
balance of the lemon juice parmesan
basil garlic it’s gonna be amazing
so pesto is done these veggies are
cooked if we cook the veggies in one pan
we’re not making loads of washing-up and
that’s cool too with the new potatoes
you can either squash them like that or
we can slice them up while they’re kind
of steaming and hot this is the perfect
time to get your pesto in there just one
spoonful is gonna completely transform
this whole dish you rest it sprawl those
wonderful greens all over the place
those lovely new potatoes the smell is
phenomenal let’s get the salmon on see
how juicy it is that’s what we want
absolutely gorgeous
those little basil leaves that we saved
put those in and around a little squeeze
of lemon so there’s one of the 10
recipes to save your life check out the
others in the link below a lovely simple
everyday dish that’s delicious
get in there you’re getting this
incredible crispy skin really really
good mmm and then the pesto it just
tastes totally different when you make
it then when you buy it from a jar it’s
just none comparable so there you go
until next time that’s a lot
[Music]
[Applause]
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