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Eat Well For Less New Zealand Season 5 Episode 1
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00:00Do you think we could pull off a slo-mo shop?
00:04Slo-mo's my middle name, let's go baby!
00:06Chef Michael Van Dielsen and food educator Ganesh Raj are back.
00:11Well, well, well, it's the scene of the crime.
00:16Taking over Kiwi kitchens.
00:18Oh my second!
00:21Boosting nutrition with banging recipes.
00:24You love it!
00:27That was good!
00:28Through highs.
00:30Magic has been made.
00:31Nailed it!
00:32And lows.
00:33I won't eat that.
00:35That did not work out.
00:36While saving hard-earned cash.
00:38How much do you think we can save this family?
00:4010k.
00:41Whoa!
00:43We delve into what's in our food.
00:45Can you please give me the skinny on skins?
00:48And give the public their say.
00:50I can't taste that much to be honest.
00:52To show us we can all.
00:54I love my job, it shows.
00:56Eat well for less.
00:57Ganesh!
00:58Tossie wants something to eat!
01:02In this episode.
01:03Sophie!
01:04Come get something to eat!
01:05Laura Hamilton needs help in the kitchen.
01:07Hello!
01:08Thank you very much.
01:09Turning to takeaways to help with juggling a teenage daughter.
01:13And a fussy eater.
01:14And a fussy eater.
01:16Yeah, no.
01:17But Mike and Ganesh.
01:18Let's go!
01:19The two most experienced fussbusters in food TV.
01:23Have a delicious plan.
01:25See all that good flavour?
01:26To move the Hamiltons from ultra-processed foods to healthy, cost-effective and lip-smacking recipes.
01:32I love it.
01:33Yeah!
01:34But.
01:35Yeah.
01:36Have the guys finally met their match?
01:39Uh oh.
01:40We're in Kirikirō, Hamilton with the Hamilton whānau.
01:57No relation.
01:58My name's Laura, and this is Kira, who's six.
02:01How can I do it myself?
02:03Oh, okay.
02:04Sorry.
02:05I'm Kira.
02:06And I'm Sophie.
02:07Say monkeys undies!
02:08Monkeys undies!
02:09You've got to look at the camera.
02:11Go!
02:12Laura is dedicated mum to 16-year-old Sophie and 6-year-old Kira.
02:16Yes!
02:17Who put Laura through her paces.
02:19You know, solo mum, at home with just the kids, and you're having to have that full responsibility
02:24on yourself, you're not sharing the load.
02:26It's, yeah, pretty busy.
02:28Laura works full-time raising funds for rescue helicopters and sees her job as a calling.
02:35Four years ago, Kira fell ill and rapidly became worse.
02:39A rescue helicopter was definitely the only way that Kira was going to get to the hospital alive.
02:45It kind of still resonates in the back of my mind.
02:48I wanted to give back for saving my daughter's life.
02:52Kira!
02:54Really, that's priceless.
02:56Helping them fundraise and keep the service going for other people makes me happy.
03:02However, in subsequent years, Kira was slow to gain weight and her diet deteriorated,
03:08with processed foods becoming an easy way to get her eating.
03:11And the paediatrician said,
03:14well, if she's eating something, it's better than eating nothing.
03:17So I kind of think that mentality has kind of stayed with me.
03:21But I'd really like for her to have healthier food and for me to make better choices.
03:27But that's not what's currently happening.
03:30Kira's definitely our fussy eater.
03:32Mum, there's nothing in here.
03:34Nine times out of ten she'll lick it and then be like, no, I don't like that.
03:38And this has a flow-on effect at meal times.
03:41I do different variations of the same dish to accommodate everybody.
03:45Kira, how's your couscous?
03:46Great.
03:47Pick your battles.
03:48That just seems to be the battle I've chosen not to fight.
03:51And Laura's lost the breakfast battle too, with Kira locked into her favourite sugary cereal.
03:58But it's not all about Kira.
04:00For lunches, it used to be Pie Day Friday,
04:03and then it kind of went Pie Day Wednesday, Pie Day Tuesday.
04:08And what about Sophie?
04:10I enjoy sugar.
04:11You know, there's quite a few stops to the dairy after school.
04:15With vanilla Coke being one of her favourites.
04:18When I get home from school, I just tend to enjoy being alone.
04:22Typical teenager.
04:23Sophie, come get something to eat!
04:26I would love Sophie to help more in the kitchen.
04:30Dinner time, from my point of view, is trying to find something quick and easy.
04:35And failing that, Laura picks up the phone.
04:38Spending a lot of money on takeaways.
04:41On a good week, twice a week.
04:43On a bad week, maybe four times a week.
04:47So there's not a lot of planning.
04:49Everything's kind of on the fly.
04:51Ditching the takeaways would help financially too.
04:55Laura's dad recently moved to Australia.
04:58So it's really important for the girls to still keep that connection with their granddad.
05:03Yeah.
05:04So any money saved would go towards flights.
05:07We don't even sit at the table to eat.
05:10We'll be sitting with devices or watching TV.
05:14It looks like a bear.
05:16If we're going to be healthier, then hopefully we'll live longer and be able to continue doing the things that we like to do without poor health coming into it.
05:24I think Mike and Ganesh have got their work cut out for them.
05:28The gauntlet has been set.
05:30Good luck.
05:33Well, Laura, we know a couple of guys who make their own luck.
05:36The bravest hosts in food TV.
05:39Chef Michael Bandielsen and food educator Ganesh Raj have just landed in Kirikiriroa, Hamilton.
05:45I'm pumped and I'm focused, Ganesh.
05:47If you're focused, I'm focused.
05:48Let's go.
05:49And nothing will escape their eagle eye.
05:52The rubbish bin there.
05:55Mike and Ganesh will observe the Hamiltons at their local supermarket, avoiding detection and studying their shopping to find out what's going in their trolley every week.
06:05All right, let's have a look.
06:08Let the investigation begin.
06:12Tomatoes.
06:13Oh, that's a good sign.
06:14Some fresh fruit.
06:15A cup of bananas.
06:16Kirikiris got a little list in the hand.
06:18Good start.
06:19Okay, cereal department.
06:20This is a dangerous aisle.
06:22Cheerios.
06:23What's in a Cheerio?
06:24Puffed rice and sugar.
06:25We'll get the big one.
06:27Spaghetti bolognese sachet.
06:29Spice area.
06:30These are the bags of pre-made stuff.
06:32Spaghetti bolognese.
06:33One or two.
06:34Oh, don't do it, Sophie.
06:37Those ones.
06:38Oh, it's the nugget section.
06:40It's the nugget section.
06:41Drawn into the trap.
06:43Macaroni cheese bites.
06:46Mac and cheese bites.
06:48Air fry a dream.
06:49Dangerous dream.
06:50How confident do you think Laura is in the kitchen?
06:53She doesn't look it because she's buying a lot of ready-made food.
06:57Seen enough?
06:58Let's get to work.
06:59Okay.
07:02Hello.
07:03Hello.
07:04Hello.
07:05Sophie.
07:06Laura.
07:07Laura.
07:08Okay.
07:09Who are these guys for?
07:10So the nuggets are for Kira.
07:11Yes.
07:12And if she's having nuggets, then Sophie and I would usually have the tenders.
07:14Isn't that chicken as well?
07:15Is that chicken?
07:16Is that chicken?
07:17Is that chicken?
07:18Which one's chicken?
07:19Yay.
07:20She knows.
07:21She knows.
07:22Wow.
07:23Are these yours?
07:24What would happen if they got taken away?
07:25I'd buy some more.
07:26I'd buy some more.
07:27You'd buy some more.
07:28Let's pack the car.
07:29Let's get back to the house and see what's there.
07:30Are you coming with us?
07:31For an entire week.
07:32Is that okay?
07:33Not.
07:34I do think we need help.
07:35We need to get less processed foods and to get more fresh and healthy options.
07:49Bring it on.
07:51Kira, is this all your work?
07:53Yes.
07:54Clever.
07:55Wow.
07:59Tell us a little bit about how much you've bought, how many days for and meals.
08:03Tell us a story.
08:04I don't actually have a plan, but we have a few favourites that we keep on rotation.
08:08You had a list in the supermarket, I believe.
08:10Yes.
08:11You had a list, but there's no plan.
08:13No, the list is things that we've run out of.
08:16Okay.
08:17And everything else is by the seat of my pants.
08:19Silly me.
08:20I didn't know that.
08:21Who eats the mac and cheese bites?
08:24Those are for Kira.
08:25And what else on the table here is for Kira?
08:27The nuggets, the mac and cheese bites, the salamis, Cheerios primarily, and then just the
08:34lunchy type stuff.
08:35I mean, the thing that jumps out at me is all the items that you called out for Kira are
08:39some of the most processed items on this table.
08:42And potentially the most expensive.
08:44Yes, but the only ones that she would eat.
08:46Where do these come into play?
08:47Convenience.
08:48Convenience.
08:49Which is fair enough.
08:50Yeah.
08:51You know, you're busy.
08:52Of course.
08:53The problem with these is they contain a lot of salt.
08:55I think we're kind of just stuck in a rut.
08:56What are your go-to dishes?
08:58Spaghetti bolognese, anything that's probably under 20 minutes.
09:01Okay.
09:02Okay.
09:03And what are our takeaways?
09:04Like two times a week sometimes.
09:06Two plus two?
09:07Four maybe?
09:08She's trying not to throw me under the boat.
09:09Yes.
09:10I can see that.
09:11Like two, I was like immediately double that.
09:13Because she's a good daughter, that's why.
09:16Okay, shall we hit some numbers?
09:17Please.
09:18So your shop today at the supermarket came to $254.
09:21Takeaways?
09:22Yes.
09:23Cafes, dining out, comes to $176 per week.
09:27Now, the minimum amount that a family of your size, age and location needs to meet dietary
09:33requirements is about $260 per week.
09:37Because at the moment you're spending $431.
09:40So that's an annual amount of just over $22,000 a year.
09:44And obviously you need to spend money on food.
09:47But where are you spending that money?
09:49Or should I rephrase it?
09:51Who are you spending that money on?
09:53So what we have to do is give you new ideas.
09:56Sophie, we'd like to bring you into the kitchen.
09:59I feel like it's time.
10:00I really, you would love it.
10:02You into it?
10:03Yes.
10:04I'm into that.
10:05And then here's the important thing.
10:06When Kira finds out that some of this stuff is getting taken away, you both have to stay
10:10on the same side.
10:11Because things are going to get a bit gnarly for a while.
10:13I'm sure they will.
10:15I'm pretty shocked.
10:18Yeah, we definitely need to make some changes.
10:21Are you ready for this?
10:22I am ready.
10:23100% ready.
10:27You know, Mike, I really feel for Laura being a single mum.
10:30That can't be easy.
10:31She's bringing up two beautiful girls all by herself and working.
10:35But she's going to the takeaway four times a week.
10:38If we can get Sophie cooking in the kitchen with Laura, she'll become like a role model
10:42for Kira.
10:43That's what we want.
10:44Yeah.
10:45Simple recipes.
10:46Yes.
10:47That we know that Kira and Sophie will eat.
10:49Yes.
10:50And then she'll have the confidence to love the kitchen again.
10:52Do you think we can save them some money?
10:53We can save them four grand.
10:54We've done our work.
10:55Probably even lower.
10:56I reckon three.
10:57Anywhere close to that, they'll go a long way to getting Laura to Perth to see her dad.
11:02That would be amazing.
11:03Let's go.
11:04Coming up.
11:06Swap Week kicks off with some tough loves.
11:09Bye.
11:11And Ganesh hopes to ignite teamwork.
11:14Sophie, this is the kitchen.
11:16With big flavour.
11:18Smells amazing.
11:19Yeah.
11:20I won't eat that.
11:29In Kirikirō, Hamilton, it's the start of the Eat Well Challenge.
11:33And while the Hamilton whānau were out, our team stepped in.
11:37Go.
11:39Look at the Cheerios.
11:41Some of their favourite foods are off limits.
11:43Cheerios.
11:44My noodles.
11:45My noodles.
11:46I want my Cheerios.
11:48Biscuits.
11:49Some items have been swapped.
11:51All of our sachet packets.
11:52Why?
11:54Oh, that looks good.
11:57There are healthier options.
11:59Veggies, lots of fruit.
12:04And their ultra-processed go-to's are banned.
12:07Bye.
12:09Bye Mac and Cheese Bites.
12:11I want my Mac and Cheese Bites.
12:14Anyone's heart would melt.
12:16Some of us are not that happy about it.
12:19But can Sophie and Laura stay the course?
12:22I think it's definitely going to be challenging the week ahead.
12:25But I think it's good.
12:26It's all progress in the right direction.
12:28I'm excited.
12:32It's day one.
12:33And we're taking aim at carer's usual breakfast.
12:35A processed sugary cereal.
12:38Something new for you to try for breakfast.
12:40We've swapped it.
12:41This version is made from Whole Foods and would be a great start to the day by helping Cara feel fuller for longer.
12:49If she likes it, that is.
12:51They're so young.
12:52Nice and creamy.
12:53Want to have a taste?
12:55Oh, that's nice.
12:56Sounds young.
12:57Do you reckon that would be better than Cheerios?
12:58Yeah.
12:59Way more better with a lot of strawberries.
13:00The added strawberries on top helps to get a few more vitamins and minerals across the line.
13:10It's much better for you than Cheerios.
13:12If they stick to it, there's a small saving of 78 cents, but it's a big gain for their health.
13:18Do you think that would be a good thing if we were eating things that were healthier for us?
13:22Mmm.
13:23Yeah.
13:24Mum, don't push it.
13:25Sophie, do you want to come try this?
13:27Also on the breakfast swap list is the soft spread butter Sophie has on toast.
13:31Can she tell if we've swapped it or not?
13:35Ooh.
13:40It tastes the same.
13:41I think it tastes exactly the same as what we usually eat.
13:43Yeah.
13:44We have swapped it for budget range butter that can be kept in a container in the pantry to keep it spreadable.
13:51If it was swapped, would we keep it?
13:53I would.
13:54If they do stick with it, there'll be a strong saving of $6.26.
14:01One of the keys to the Hamilton's success is going to be teamwork in the kitchen.
14:05Who are you cooking with today?
14:06I've got Laura in the kitchen and guess what?
14:08I'm getting Sophie in the kitchen as well.
14:11That'd be great.
14:12I mean, they've never cooked together before.
14:14But you got this.
14:15I hope so.
14:17Hi Laura.
14:18Hey, come on in.
14:20The Hamiltons spend more than they would like on takeaways.
14:23Here we are.
14:24So Ganesh hopes his tasty recipe replicating one of their usual faves is a hit with the whole family.
14:31Sophie, this is the kitchen.
14:33We're going to make Chinese stir-fried beef with ginger and spring onions.
14:38Oh, yum.
14:39Right?
14:40Alright, let's get into it.
14:42Thinly slice 300 grams of beef sirloin or flank steak against its grain.
14:48Let the knife do the work, tuck your fingers in.
14:50You wouldn't know it was her first time.
14:51You're hiding these magical skills the whole time.
14:53She has been hiding them.
14:54Stir-fries are all about the prep.
14:57Everything gets done ahead of time.
14:59When the pan is super, super hot, everything goes in and it's done in five minutes.
15:03Grate or finely chop a clove of garlic and grate two to three tablespoons of fresh ginger.
15:09Then slice four spring onions.
15:11Who's doing the marinade?
15:12Me.
15:13Fantastic.
15:14Add half a teaspoon of baking soda and one tablespoon of water directly onto the beef.
15:19Give it a good mix.
15:20Think of this as making it spongy.
15:22Set aside to tenderize for 15 minutes.
15:25Also for the marinade, combine a teaspoon each of soy sauce, Shaoxing wine and sesame oil.
15:32Rinse the beef thoroughly under cold water to remove the baking soda and pat dry with paper towels.
15:38Pour that in.
15:39Then mix everything together and marinate for a further 10 to 15 minutes.
15:44Oh, that smells good.
15:46Right?
15:47Yeah.
15:48It's Chinese takeaway, but at home.
15:49Okay, here we go.
15:50Heat a tablespoon of vegetable oil in a wok or large fry pan over a high heat.
15:54So the secret is to not move it around too much.
15:57Just let it cook.
15:58Smell.
15:59Everyone take a smile.
16:00I want you to know.
16:02Get in there.
16:03Stir it.
16:04Yes.
16:05Nothing bad will happen to you.
16:06Get in there.
16:07Get underneath.
16:08See all those marks at the bottom?
16:09We love those.
16:10Flavour.
16:11That's flavour.
16:12You know this stuff.
16:13I mean, your pantry is full of ingredients.
16:15You're a cook, aren't you?
16:16I feel like you just lost your way a little bit.
16:18Yes, I think so too.
16:19Right?
16:20Yeah.
16:21Hopefully the delicious smells are getting everyone's appetites going.
16:24I'm hungry.
16:26I'm hungry too.
16:28Can someone please give me some food?
16:32Sear for about one to two minutes on each side until browned, but slightly undercooked.
16:37Beef is sitting to the side.
16:39In the same wok, add a tablespoon of vegetable oil.
16:42We're going to get all that flavour.
16:44Add the ginger spring onions prepared earlier and stir fry for a minute until fragrant.
16:49See all that good flavour?
16:50Nothing goes to waste in our pan.
16:52You ready?
16:53Mm-hmm.
16:54Add two tablespoons of soy sauce and a tablespoon of oyster sauce.
16:59Time is of the essence.
17:01Quarter of a cup of beef or chicken stock and one teaspoon of sugar.
17:05Fantastic.
17:06And for Ganesha's next trick, combine one teaspoon of corn flour and a good dash of water.
17:12This is the final secret of the Chinese takeaway.
17:15How do they make the sauce glossy?
17:17It's corn flour in water.
17:19That's the secret.
17:20That is so easy.
17:21Right?
17:22Okay, ready?
17:23Go in.
17:24Flour.
17:25Mix it up, guys.
17:26This is the sauce.
17:27Smells amazing.
17:28Put your spatula down.
17:32Well done.
17:33Serve with rice and garnish with spring onion.
17:36Do you think Kira's going to like this?
17:38I hope Kira's going to like this.
17:39Because I want both of you to have to only cook one dish in this house.
17:42Yes, I'd love that too.
17:43Right?
17:44And we know Sophie's on board.
17:47Yay!
17:48Look at that!
17:49Like...
17:50And at only $3.64 per person, let's hope this dish lives on in the Hamilton's home.
17:56Delicious.
17:57Let's get into it, guys.
17:58Yeah, I won't eat that.
17:59It turns out Kira doesn't like spring onions.
18:02This will take me ages.
18:04And just like that, Ganesha's grand plan may have come crashing down.
18:08Oh, that meat's so tender.
18:10Mmm.
18:11Right?
18:12Mmm.
18:13And the spongy.
18:14How did we do that?
18:15It's a secret.
18:16That's right.
18:17What do you think of the dish, Sophie?
18:18I think it's really good.
18:19Is it better than takeaway?
18:21Tastes better.
18:22Oh, we'll take that.
18:23But wait.
18:24Here we go.
18:25Here we go.
18:26What's this?
18:28What do you think, Kira?
18:30Not good.
18:31Alright.
18:32Oh.
18:33Great!
18:34Yeah!
18:35Ha ha ha!
18:36Success!
18:37What do you think, Mum, when you hear that?
18:39Mmm.
18:40I love it.
18:41So, team, is this the dish you would cook again?
18:44Yes!
18:45Yeah!
18:46No!
18:47Definitely!
18:48Yay!
18:49Excellent.
18:50Well done, team.
18:51That's a win.
18:52But Mike knows he's cooking soon, and maybe he's a little rattled.
18:56Kira, she's strong-minded.
18:57Look what she did to your spring onions.
18:58Absolutely.
18:59But you know what?
19:00Your dish is going to be delicious.
19:03She's going to love it.
19:04It's going to be fine.
19:05Guess what?
19:06What?
19:07It's got spring onions in it.
19:08Uh-oh.
19:09Coming up.
19:10Yeah.
19:11Swap Week hits stormy waters.
19:13That is so good.
19:14No, it's not.
19:15And Mike dreams up a Mexican masterpiece.
19:19Oh, look at that.
19:21I want to have that all.
19:23Laura Hamilton has been locked in a battle between trying to cook healthy meals.
19:33Tomatoes.
19:34Versus keeping everyone happy.
19:36Do you want any lollies?
19:37Yes.
19:38Hello.
19:39And the winner was takeaways.
19:42Kira's brush with tragedy has had a lasting effect on Laura's attitude towards her little
19:47girls' eating habits.
19:49I probably do tend to be a bit softer.
19:52softer on her than I even would have on Sophie when she was younger.
19:56And maybe I'm just not strong enough to, you know, do that tough love.
20:03Swap Week continues in Kirikirua, Hamilton, with one of Kira's favourite meals.
20:08Kira, do you want to come and try this?
20:10Canned tuna on couscous.
20:12Can she tell if we've swapped out her usual tuna for an alternative?
20:19Does it taste the same as the one you usually have?
20:22I think it has been swapped.
20:24The spice is a little bit more spicy.
20:26In fact, we haven't swapped the brand, just the size of the can.
20:30By upsizing to the bigger size instead of two small cans, the Hamiltons could save 64 cents for the same amount and reduce waste.
20:38So if it was swapped, would you like to eat that one?
20:42To persuade the whanau away from takeaways, Mike is betting on one of his own family favourite recipes that the new cooking team can easily bang out after a full day at work and school.
20:56Mike's quick-fire chicken enchiladas.
20:59It'll utilise leftover chicken that they usually buy and get them away from the salty flavour sachets too.
21:05Sounds 100% better than a packet.
21:08Yo.
21:09First, get the sauce going by peeling and slicing a large onion, then crush three garlic cloves into the fry pan.
21:15You're doing a great job.
21:17Add one tablespoon of canola oil and cook until the onions start to caramelise.
21:22Add one teaspoon of dried mixed herbs, two teaspoons each of ground cumin and smoked paprika, half a teaspoon of chilli flakes, and fry for a further minute or two.
21:36Then add two cans of diced tomatoes, two tablespoons of tomato paste, and cook for 10 minutes to reduce the liquid slightly, then let cool.
21:48Set one cup of the tomato sauce aside for later.
21:51So, black beans.
21:52Add a can of drained black beans, three cups of leftover shredded chicken.
21:57Do you reckon that's about three cups?
21:59Yep.
22:00And 150 grams of crumbled soft feta.
22:03Done that before?
22:04No.
22:05New recipe and some new experiences in the kitchen.
22:07Ugh.
22:08Do you not like that?
22:09No.
22:10Well, hopefully it tastes better than it feels then.
22:12I hope so.
22:13Oh man, this is looking good.
22:16Lay the tortilla wraps out flat and evenly fill each with the chicken mix.
22:20Roll up and place into a greased baking tray.
22:23Cover the top of the enchiladas with the set aside tomato sauce and grated cheese.
22:27You want to put that in and I'll get the door?
22:29Place into the oven at 180 degrees for 35 minutes or until piping hot.
22:34You did so well.
22:35You did as well.
22:36Oh, look at that.
22:39Ta-da!
22:40That looks so yummy.
22:41I want to have that all.
22:46Serve immediately with a side of salad greens.
22:49You like cheese?
22:50I don't like it.
22:51I love it.
22:52That's wonderful news.
22:53Because this recipe is about $4.30 per person.
22:57So it's a way to save for flights to see granddad.
22:59Did you put onion in this?
23:01Uh oh.
23:03I don't actually want any.
23:05It's one of our new recipes.
23:07I don't like onion.
23:08It's yum?
23:09You're missing out.
23:10It's very nice.
23:11I reckon that too.
23:12It's gonna be yuck.
23:14How about you try it and then tell us if it is yuck.
23:17I definitely think we should make this one again.
23:19Yeah.
23:20You haven't even tried it.
23:23Hmm?
23:24Are you gonna have a try?
23:27You try it.
23:29See what you think.
23:31It's yummy, eh?
23:34Yeah?
23:35Do you like the flavour?
23:37Mmm.
23:38Mmm.
23:39Mmm.
23:40And the award for best mum and sister in Kirikiriroa Hamilton goes to Laura and Sophie.
23:48The cooking was good.
23:49Yeah, I really enjoyed being in the kitchen with you.
23:51Yeah, we did.
23:52That was really good.
23:53And I'd love it if we did more of that.
23:55Yeah.
23:56Yeah.
23:57Like many of us, the Hamilton whanau indulge in convenience foods a little more than they
24:02should.
24:03So we're getting some expert advice from nutritionist Amanda Bryan on how it affects us over the
24:08course of a day compared to an ideal diet.
24:13So every home that Mike and I go to, we find people that are getting tired mid morning, crashing
24:19and burning in the afternoon, eating late into the night.
24:23What is it they need to do in order to not go through all that?
24:26So when we eat can be just as important as what we're eating.
24:30Our bodies need constant fuel throughout the day.
24:32We need to have regular meals made up of lots of good nourishing food so we can be sustained
24:37throughout the day.
24:38And in the long term, there's a whole range of health benefits to lower our risk of disease
24:43and have a healthy long life.
24:45So starting the day with a more balanced meal here, we have an example of some oats for
24:50our carbohydrates, some yogurt for our protein component and then some fruit on top.
24:55So we're going to get different nutrients like dietary fiber and protein, which keep
24:59us fuller for longer compared with sugar and caffeine.
25:03So for some snacks, we've got our eggs, which are really rich in protein.
25:07We could have something like nuts that have healthy fats to keep us fuller for longer compared
25:11with our doughnut, which isn't so nourishing.
25:14Isn't so nourishing is an understatement.
25:16What about that rat?
25:17So this could be a go to lunch option because it's whole grain that has increased fiber,
25:23which is going to help us feel full, teamed up with a whole lot of vegetables as well
25:27as some tasty chicken to tick off that protein component.
25:30And then I get hungry again at four o'clock.
25:32Again, go for your whole food.
25:34So an apple and we could team that up with some peanut butter to make it a bit more sustaining.
25:38That looks like a delicious dinner meal.
25:40We have a beautiful homemade curry that has eggplant and chicken, some brown rice and a side of green beans.
25:47It's going to be satisfying.
25:48It means we're less likely to be reaching for the packet of chockeys because we're still hungry after dinner.
25:53What we know is eating later in the evening is associated with weight gain.
25:58Back at the Hamiltons, the new plan to help mum means everyone in the house, no matter their age, needs to learn to cook.
26:05So Mike and Ganesh have tasked up and coming kitchen apprentice Sophie to mentor new recruit Kira.
26:11Ganesha's zesty carrot and peanut salad.
26:15Ganesha's exciting Southeast Asian recipe is designed to get more fresh vegetables into their diets.
26:21Sounds pretty yummy, eh?
26:23Yeah, but I'm definitely not eating that.
26:25I know how to reply to that.
26:27And because Kira's helping make it, Ganesh hopes it will be a winner.
26:31First, peel four carrots.
26:34Easy as.
26:35You're spilling carrot pieces on me!
26:37Grate the carrots, using a food processor for speed if you have one.
26:41It just looks so tasty.
26:44Eat!
26:45Add a quarter of a cup of roughly chopped roasted peanuts.
26:48Yeah, good job.
26:49Yeah.
26:50And two thinly sliced spring onions.
26:52Is this the first time you've cut vegetables?
26:54Yeah?
26:55Do you think you'll like the spring onion in this salad?
26:59No?
27:00Kids are born different.
27:02Add two tablespoons of chopped fresh coriander.
27:05Yum!
27:06And for extra crunch, add a tablespoon of sesame seeds.
27:09Sesame seeds.
27:12For the dressing, whisk together two tablespoons of fresh lime juice.
27:16Good job.
27:17And a tablespoon each of soy sauce, sugar or honey, rice vinegar or apple cider vinegar.
27:24You can also add half a tablespoon of sesame oil for a nutty flavour.
27:29And chilli for a little kick.
27:31Just a tiny bit.
27:33Actually, I don't want to end mine.
27:36I want to end with yours.
27:38Mix it in good.
27:39Yeah.
27:40I think it's going to taste amazing.
27:41Ta-da!
27:42Ta-da!
27:43Ta-da!
27:44Ta-da!
27:45Ta-da!
27:46Ta-da!
27:47Ta-da!
27:48Orders up!
27:49If they do stick with this dish, it has a massive dose of daily veg, plus its incredible
27:55value at under $2 per serve.
27:57Oh, how's it going?
27:58Oh!
27:59You're finished!
28:00Oh my god!
28:01Oh my god!
28:02How was that?
28:03Yeah, good.
28:04Good?
28:05Right, should we all try it together?
28:07Cheers!
28:08Well done.
28:10It's reveal time.
28:11Kiera enjoyed making it, but will she like it?
28:14Oh, yum.
28:17You don't like it?
28:18Yeah.
28:19Oh, I like it.
28:20I like the lime.
28:21That is so good.
28:22Mmm.
28:23No it's not.
28:24Do you think this would be a dish that we could add to our repertoire?
28:27Definitely.
28:28It'll be something that you'd be able to prepare when you get home from school.
28:32Yeah.
28:33I think it's a good thing for me to be a role model to Kiera, because it's given me that
28:38new confidence to try new things.
28:41I think that with Kiera, I'm just really looking forward to her having a totally different
28:46relationship with food.
28:47You know, loving the healthy food options and choosing those as a first choice.
28:52Coming up.
28:53Cheers.
28:54Cheers.
28:55The great New Zealand public.
28:56I like it.
28:57Turns up the heat on a Kiwi classic.
29:00It tastes like instant noodle powder.
29:02And Mike aims for a win with his Chinese takeaway cheat.
29:06Voila!
29:07That simple.
29:08But he might have to bend the rules a bit.
29:11Shall we serve this in like a little takeaway container and see if we can full care it?
29:14In Kirikiriroa Hamilton, the Hamilton whanau are well into their eat well for less transformation
29:27to kick processed foods for healthy meals made together.
29:31What do you think, Kiera?
29:32Not good.
29:33Great!
29:34Yeah!
29:35One of their regular buys is spaghetti bolognese from a sachet that has 33% of an adult's
29:41recommended daily intake of salt per serving.
29:44Wow!
29:45So we want to see if they can tell if we've swapped it.
29:48Mmm.
29:49Mmm.
29:50That's tasty.
29:51You think they've swapped it?
29:53Swapped it.
29:54Tastes small.
29:55Fresh.
29:56We absolutely have.
29:58Our homemade recipe includes fresh ingredients and allows them to control the salt.
30:03If it was a swap, then we'd keep it?
30:05Mm-hmm.
30:06Yeah.
30:07The price is equivalent to the sachet, but it comes with the peace of mind of knowing
30:11exactly what they're eating.
30:13Yum.
30:14Mmm.
30:15Laura isn't alone in her love for the quintessential kiwi pie, so we want to give the great New Zealand
30:21public their say.
30:23In a not-so-scientific blind taste test, we're visiting a dedicated team of experts in their
30:28field at Pioneer Pies to get their take on what makes the best mince and cheese pie.
30:33I'm a chef, so for me it's super important to have a good look in the pie.
30:38Good cheese to meat ratio.
30:40Equal amount of gravy, like 50% meat, 50% gravy.
30:44It's not fatty.
30:45I don't like fatty pies very much.
30:47It needs to have like a nice flaky top.
30:49We have five popular brands lined up, starting with this premium priced pie made with Angus
30:56beef and real cheese.
30:58Mmm.
30:59Mmm.
31:00Nice flavour.
31:01I like it.
31:02Yeah.
31:03Quite tasty.
31:04Overall quite nice.
31:05We're off to a piping hot start, but can this big name with competitive pricing compete?
31:13Meat quality is just not there.
31:20Cheap ingredient, the dough is okay.
31:24I think the cheese is more like a slice cheese that you put on burgers.
31:28It tastes like that.
31:29Hot on the heels of that is a pie in the middle of the price range.
31:34First impressions.
31:35It's very cheesy.
31:36Cheers.
31:37Cheers.
31:38The filling's nice, it's got far more flavour.
31:43Yeah.
31:44I would say to me it's pretty good in there, like it's pretty tasty.
31:47Hello.
31:48It's good.
31:49It's the best one we've had.
31:50Yeah.
31:51Yeah.
31:52We have a clear winner steaming ahead.
31:54How will the cheapest option compare?
31:56Oh.
31:57Mmm.
31:58It tastes like instant noodle powder.
32:01It looks like it could be a nice flavoursome sauce.
32:04Yeah.
32:05But it's not.
32:06I'm struggling.
32:07Moving on swiftly to the most expensive, made with Angus beef and mozzarella.
32:11This one looks the prettiest of them all.
32:16I don't like the fable.
32:18You need more salt.
32:19The pastry is awesome though.
32:20Yeah, the pastry is good.
32:22So which pie do our pie makers think should come out of the warmer and onto the podium?
32:27And the winner is...
32:30Oh!
32:32Dad's pies is the hottest hot rock on the block, with the baker's son coming in a close second.
32:38I think that was a unanimous favourite.
32:41It deserved the win.
32:43Back in Kirikirua, Hamilton, Mike has a delicious dish planned that he hopes appeals to the toughest critic in the Hamilton whare.
32:52If you want to get Kirikirua on board, all your lives are going to be easier.
32:54And maybe that's how you get a win.
32:57I am putting spring onions in it.
32:59Don't do it bro.
33:01Don't do it!
33:02I'm going to slice them up as thin as I can.
33:04Don't hit the hornet's nest with a table tennis bat.
33:07Hello.
33:08Hello.
33:09Hello.
33:10Hi.
33:11You ready for a cook?
33:12I am.
33:13Let's do it.
33:14Yeah.
33:15Come on in.
33:16Mike's recipe hits several marks for the family.
33:19It has heaps of fresh veggies, can be prepped and cooked in under 15 minutes, and it uses leftover rice from Ganesha's stir fry beef.
33:28Mike's leftover egg fried rice with tangy slaw. We like a good Chinese.
33:33What could possibly go wrong?
33:35Might have a bit of pushback from somebody.
33:37Well we'll see.
33:38I know.
33:39For the tangy slaw, finely slice a quarter of a red cabbage.
33:42It is hard with ginormous fingernails though, I must say.
33:45Squeeze a tablespoon of lemon juice.
33:47A tablespoon of soy.
33:49And a teaspoon of sesame seed oil.
33:51Guess what?
33:52You've just made a dressing.
33:53Voila!
33:54That simple.
33:56Now, we've had a few issues with these in the past.
33:59I would still like to put them in there, because I'd like to try and get her comfortable with flavours.
34:04What we need to do here, is we just need to go a little bit finer.
34:12This is a good challenge for you.
34:14Finally slice a red capsicum.
34:16How is Kira with red peppers or capsicums?
34:19No go.
34:20Should we try it?
34:21Yeah, I think we should.
34:22Okay.
34:23Yep.
34:24It is tough.
34:25Yes.
34:26But you cannot give in.
34:28Next ingredient.
34:29These guys.
34:31Mung beans.
34:32Delicious.
34:33And they just add a nice crunch.
34:34Well done Sophie.
34:35The finely chopped spring onions are ready.
34:37It's called hiding the veggies.
34:40Give the dressing a good stir and drizzle over.
34:43Most of the flavour of a salad is created through that dressing.
34:48Can you see the spring onions in that slaw?
34:50No.
34:51No.
34:52That is a good thing.
34:53Let's not mention that word again.
34:56No.
34:57I love spring onions.
34:58Place the slaw in the fridge to cool while you prepare the fried rice.
35:02Best fried rice comes from rice that's been sitting in the fridge overnight.
35:08Essential part for fried rice is cold rice.
35:12When chilled, the starch in rice dries out, creating a firmer, drier texture.
35:17Meaning the grains separate more when stir fried.
35:20Where if this is still warm and it's fresh, you put this into the pan and it becomes mushy.
35:25Add two cloves of crushed garlic, one small diced onion and two lightly beaten eggs.
35:32We fry the egg off first, like a scrambled egg.
35:34We take it out and then we chop it really fine.
35:37But first we need a tablespoon of oil.
35:39That goes in first and then the egg sits on top of that.
35:43And then just use your fork just to move it around the place.
35:47Cooking in the kitchen.
35:49Once the eggs are cooked, cut down to size.
35:52Like that.
35:53So it's about the same size as your onions.
35:56To complement the fried rice, we're making a Chinese dipping sauce.
35:59You can use it to pour over or you can use it for other dishes moving forward to dip in or to add flavour.
36:06First, add four tablespoons of soy sauce, two tablespoons of oyster sauce, two tablespoons of rice vinegar and one tablespoon of toasted sesame seeds.
36:16Perfect.
36:17If you like a pop of heat, you can add a little chilli.
36:20Dipping sauce, done and dusted.
36:23Let's fry.
36:25Add three tablespoons of canola oil to a hot pan followed by your onions and garlic.
36:30Then saute till golden brown.
36:32Maximum heat, maximum speed.
36:35Fried rice needs to be a fast thing.
36:37Once you see your colour, then we're going to hit it with all the other ingredients reasonably quickly.
36:41In goes four cups of the cold cooked rice.
36:44All you do is basically just start moving it around.
36:47Then three tablespoons of soy sauce, two tablespoons of oyster sauce and one teaspoon of sesame seed oil.
36:54And we finish it with our final ingredients, spring onions, cooked egg, half a cup piece.
37:00Dinner's up, come and get it.
37:02Shall we serve this in like a little takeaway container and see if we can full cure it?
37:05Yeah, I think we should.
37:07Top job.
37:08However, I have one more thing I would like to show you.
37:12Mike knows about Sophie's vanilla Coke treat.
37:15So he's come up with a natural alternative that has a lot less sugar.
37:19What we've made up here is a little vanilla syrup.
37:22Vanilla, raw sugar, a little bit of salt, water.
37:27So we take a bottle of cold water, pop that into there, push that back.
37:32We carbonate this guy.
37:34Oh, look at those bubbles!
37:37And then we slowly pour in our syrup.
37:39This is you coming home.
37:40Oh, I feel a little bit down, I need a little upper.
37:43That's it.
37:44And then your soda water goes in.
37:45Yep.
37:46That wasn't so hard, was it?
37:47No.
37:48You dump the Coke.
37:52I will give you this machine now.
37:54I would dump it.
37:55You will?
37:56Yeah.
37:57Welcome to your new sparkling water machine.
38:00Well done.
38:01High five.
38:04Whoa.
38:05Here we go.
38:06Dinner is served.
38:07Who's hungry?
38:08Do you want some?
38:09It's what you've been waiting for.
38:11Mmm, mmm, mmm.
38:15Mmm, mmm.
38:16Mike, how much is this dish proportion?
38:18$2.18.
38:21Oh, that's unreal.
38:22$2.18, it's delicious, and you know exactly what's in it.
38:26I think it's a win.
38:27And I actually like the dipping sauce too.
38:29It's really nice.
38:30Is this going to go on to the weekly rotation of dishes to be cooked?
38:34Definitely going on our rotation.
38:36Yeah.
38:37What do you think about the extra rice?
38:41Double thumbs up!
38:43We'll take that.
38:44That is what Mike looks like when he wins the game of eat well for less.
38:49But is it time to come clean?
38:51Guess which takeaway we brought this from?
38:56I have a confession.
38:58We didn't buy it from any takeaway.
39:02Your sister Sophie and your mum, Laura, made this dish.
39:06Do you think we make it better than the takeaway shop?
39:10Yeah?
39:11Can we put this in a container so I can have it for another day?
39:17You'd better put that in your lunchbox for school.
39:27Swap week is coming to a close.
39:29And it's time to find out if the Hamilton whanau are ready to make the change for a healthier...
39:34Cheese!
39:35...and cheaper meal plan.
39:37Also to find out who won the savings bet.
39:39If we can save them four grand, we've done our work.
39:42Probably even more.
39:43I reckon three.
39:44Let's go.
39:46Well, I really hope the family stuck with our recipes.
39:49I think they would have.
39:50You know, because it's great seeing Sophie and Laura in the kitchen together.
39:54Absolutely.
39:55And do we have enough swaps to keep them on this road?
39:58Well, this is the exciting part.
39:59Let's find out.
40:01Hi!
40:02Good to see you.
40:03Hi.
40:04Hello.
40:05Here we are at the end of your journey.
40:06How do you feel you've gone?
40:08I think that we have had more wins than losses.
40:13So with the recipes, which ones worked and which ones didn't?
40:18Fried rice.
40:20Double thumbs up!
40:22And the stir fry.
40:23Not good.
40:24Great!
40:25Yeah!
40:26And we have had some pushback on some of the others.
40:28It's gonna be here.
40:30That is so good.
40:31No, it's not.
40:32I'm positive that we're gonna be introducing some new foods and maybe substituting out some of those things that she didn't like.
40:41All right.
40:42Shall we see if we saved you a little bit of money?
40:44Oh, yes, please.
40:45Okay.
40:46Ready?
40:47How did we get on with the, the satay tuna?
40:49The spices are a little bit more spicy.
40:51I think it has been swapped.
40:52She thought you had swapped it, but she still liked it.
40:55We've got her on her toes.
40:57She doesn't know what's going on right now.
40:59She's like, what are these guys doing?
41:00And you were buying the little cans and we swapped.
41:03Like for like, it's just a bigger can.
41:05There's a bit of saving.
41:06Okay, so we'll go for the bigger can?
41:08Definitely the bigger can.
41:09Perfect.
41:10Wonderful.
41:11Now, a family favourite.
41:12What did we think about the spaghetti bolognese?
41:14Keep it and make it this way.
41:16Mm-hmm.
41:17Yeah.
41:18We all loved it.
41:19Do you think we swapped anything at all?
41:20Yes.
41:21Yeah.
41:22Yes, indeed.
41:23We swapped it with beautiful raw ingredients.
41:27Is there a saving?
41:29Yes.
41:30Definitely a big saving health-wise.
41:32Is this a keeper?
41:33It's a keeper.
41:34Brilliant.
41:35Who is the Cheerio eater in the house?
41:38Hera.
41:39How did she get on with her creamy prune porridge?
41:44I like it.
41:45We're not too much at a time.
41:48We took that packet of Cheerios and we threw it away.
41:51And we replaced it with creamy oats.
41:53There's some honey in there.
41:54Delicious.
41:55This will keep you fuller for far longer than those air-based Cheerios.
42:00That's good.
42:01Far better.
42:02Goody?
42:03Yes.
42:04We did swap.
42:05Fantastic.
42:06What did we think of the butter?
42:07Tastes the same.
42:08It tasted the same.
42:09We couldn't tell the difference.
42:11Well, here's the good news.
42:12We did swap it.
42:13And gram for gram, weight for weight, if you buy a block like this versus the spreadable,
42:17you have a massive saving of $6.26.
42:21That makes sense.
42:22That's huge.
42:23Now, do you think you'll go back to the spreadable or will you stick with the butter?
42:25I'm going to stick with the butter.
42:26Fantastic.
42:27Fantastic.
42:28Okay.
42:29So, what were we spending?
42:31$250.
42:32At the supermarket, combined with takeaways, eating out, cafe, everything else, $431.
42:38So, that's what you were spending per week.
42:39So, if you did follow through with the swaps, get rid of all the bad stuff, tenders and all
42:45that artificial food and half your takeaways, that's a weekly saving of about $184 per week.
42:53That's awesome.
42:54Your aim was to get to Perth, to see Dad.
42:56So, if you stuck to these swaps, took Ganesha's advice on the other savings, you'll save $9,537.
43:05That's flights and activities to do over there.
43:08But there is a caveat though.
43:09All that artificial food, you have to make a pact that that disappears.
43:14Is that a yes?
43:15Yes.
43:16And takeaways, are we halving those?
43:17Halving.
43:18How did you say no?
43:20I said no.
43:21You said no?
43:22I said no and she won't have a choice.
43:25Whoa.
43:26That's it.
43:27Mike, that's your tough laugh.
43:28That's it.
43:29And it will just flow down.
43:30Exactly.
43:31And Kira will just have to deal with two very firm but fair people.
43:34Yes, that's going to be a long road, that one.
43:36If you do it together though.
43:38Bring her into the kitchen.
43:39Let us see what's going into her food.
43:42$9,500.
43:43That's awesome.
43:45That's a lot of money.
43:46I didn't think we'll get there.
43:47I said three.
43:48I said four.
43:49But you guys beat us and we are really happy about that.
43:52We're really happy too.
43:54Well done.
43:55I'm really excited about how, you know, the next steps that our family is going to take
44:00and our food journey and our savings journey.
44:03It just actually makes me feel warm and fuzzy really as a mum to know that I'm going to make a big difference for both of my girls and for our family.
44:11What an unexpected surprise that Sophie was so into it.
44:14Wasn't it great?
44:15It's fantastic.
44:16Oh, hi Kira.
44:17I drew a picture of you too.
44:20Look at this.
44:22Is that Ganesh and this is me?
44:25And what's that over there?
44:27Earth.
44:28Earth.
44:29We're flying.
44:30Beautiful.
44:32I love how we're holding hands.
44:33Maybe Mike, maybe we should just.
44:34Shall we?
44:35See you later.
44:36Bye.
44:37Bye.
44:38Okay, bye.
44:39Bye.
44:40Bye.
44:41Bye.
44:42Bye.
44:43Bye.
44:44Bye.
44:45Bye.
44:46Bye.
44:47Bye.
44:48Bye.
44:49Bye.
44:50Bye.
44:51Bye.
44:52Bye.
44:53Bye.
44:54Bye.
44:55Bye.
44:56Bye.
44:57Bye.
44:58Bye.
44:59Bye.
45:00Bye.
45:01Bye.
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