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00:00I truly believe that our health is the most important thing that we possess.
00:05And I've been cooking now for 40 years, and of that 40 years, the last 10, I've been studying nutrition, and it's been a revelation.
00:14The ability to not just cook something delicious, but also do yourself such a lot of good is incredible.
00:21The idea that food can really help you is an amazing thing.
00:25In a world full of noise, there's so much conflicting information out there.
00:32So let me try and give you some clarity, and let me give you some incredible recipes that are simple, they're colourful, joyful, and abundant.
00:40And what I love about good nutrition is it isn't about what you can't have, it's about what you can have.
00:45The body is amazing, you've just got to give it more of the good stuff.
00:49I've written the most beautiful recipe that is packed full of ingredients that are really high in vitamin D and calcium.
01:01And when eaten together, they interact fantastically in your body to do wonderful things for your bones.
01:07Our bones are constantly growing and changing, so it's crucial we keep them topped up with calcium, and combining it with vitamin D is one of the best ways to do that.
01:19My seared tuna kimchi bowl, served with satisfying whole grain rice, tangy kimchi sauce, and sizzling sesame seeds, is a knockout meal for two lucky people.
01:30Now tuna is a fantastic lean protein, and of course you can swap it out for any other lovely oily fish, but it's packed full of vitamin D.
01:41And the great thing about that is when you eat vitamin D, and then have it with some nice calcium, say from the yoghurt or the sesame seeds, that interaction together really is fantastic.
01:52It allows you to absorb calcium into your bones, and bone health is beyond important, particularly in older age.
01:59So, large pan, I'm going to just whack the heat on here, we're going to do a little simple stir-fried rice.
02:05I'm going to get whole grain pre-cooked brown rice, of course you can cook your own, but mid-week, this is a nice little cheat.
02:14Humble carrot, box grater, give it a little wash, and this grating gives you a bit more access to sweetness than slicing.
02:23I'm going to use my little olive oil spritzer, and we get all of that carrot in.
02:29This is an opportunity to get more veggies into our life, okay?
02:33So, humble carrot to the humble freezer, and the freezer is an amazing place to have a stash of different frozen veggies.
02:43I grow veggies.
02:45I love my farmer's market.
02:46I like going down the supermarket and seeing what's in season, but I also like tinned, jarred, dried, and frozen veggies.
02:53We've got peas here, you waste very little.
02:56I've got broad beans here.
02:58So, a little handful is just the simplest way to get more of your fruit and veg into your diet.
03:05So, you can hear the sizzle.
03:08We've seasoned it with salt and pepper.
03:10That trade from white rice to whole grain, or brown rice, or wild rice, is a really good trade.
03:15Way more vitamins, way more nutrients, minerals, and fiber.
03:20Win-win.
03:21Clever little swaps.
03:22And that is what cooking healthy is all about, right?
03:26We now need to bring it to life.
03:28So, we've got sweetness of the carrot.
03:30We've got some seasoning in there.
03:32Put a little bit of water in there as well, just to rehydrate that rice to be plump and delicious.
03:41This is not a Korean dish, but we have got kimchi.
03:44You can get it in your supermarket.
03:46It is fermented cabbage.
03:48There's chili spices in Korea.
03:51When they ferment the veg with salt and spice, that fermentation creates flavors and tang.
03:58I'm going to take two or three heaped tablespoons of the kimchi.
04:03The smell is phenomenal.
04:07Mmm.
04:07Crunch, soft, ginger, spice, tang.
04:11Amazing flavor.
04:12So, what you can do is equal those two or three tablespoons of kimchi with two or three tablespoons of yoghurt.
04:21You're going to create the simplest and easiest sauce.
04:24Absolutely delicious.
04:31So, in no time at all, you've turned it into an amazing sauce.
04:35As far as little healthy swaps are concerned, we love mayo.
04:39But just by swapping it out to yoghurt, you're literally reducing the fats by 90%.
04:44So, sauce done.
04:46We've got our stir-fried veg and rice.
04:49I'll take a couple of little bowls.
04:55So, divide your rice and veg by your bowls.
05:01Pat it down.
05:02I'll get some plates.
05:07Simply put this on here and turn it upside down.
05:12And I will leave that to stay warm.
05:16Tuna.
05:17Look for stuff that is MSC approved.
05:20So, that's sustainable.
05:21Season this with some sea salt and some black pepper.
05:25I've got a pan on a medium-high heat.
05:30We're going to spritz some olive oil.
05:32We don't need loads.
05:33We'll go in with the tuna.
05:35Think of it like a steak.
05:39As you look in the pan, can you see how the heat is creeping up the tuna?
05:43And once it's had about a minute and a half, then we can think about turning it.
05:47I want the middle to be about medium to medium rare.
05:51Slightly pink.
05:52Last thing I'm going to do is cucumber.
05:55By taking this and then banging it, right, we're completely destroying that watery, cellular structure.
06:07I'm then going to cut it badly so it's irregular.
06:11And what you've created is now something that has very, very different and beautiful texture.
06:17So, look, this tuna is done.
06:20Very happy with that.
06:21Turn the heat right down and I'm going to put in a nice little handful of sesame seeds, right?
06:27So, as the sesame seeds start to toast up and get nice and golden, I will grab myself a little bowl.
06:33Take the cucumber.
06:33I'm going to take a lemon and I am going to use the zest and the juice.
06:43I want sour.
06:45I want crunch.
06:47Cut this in half for later and this half goes in.
06:52Soy sauce, just a tablespoon.
06:57Low salt is an option as well.
07:00That's it.
07:06Mmm.
07:07The cucumber will absorb the flavour.
07:10Put the sauce around this little moat that we've created.
07:24This is going to be amazing.
07:30Take this little salad here.
07:35You see these little lines here?
07:36This is the grain of the tuna.
07:39So, I'm cutting it against the grain.
07:42Look, that's how I like it.
07:43Nice little slices.
07:47Look at that, delicate.
07:51And by not overcooking it, you are really able to taste how wonderfully delicate tuna is.
07:56It's different, different level.
07:59Can you see how these are quite dark, these sesame seeds?
08:01Right, so, put it into the cucumber, which is nice and cold.
08:05So, listen to this.
08:07Who said healthy food's got to be boring, right?
08:10I've got some of that juice from the cucumber.
08:13Yes.
08:14So, this is a really nice dish packed with protein, vitamin D and calcium.
08:19Having strong bones is so, so important.
08:22A little squeeze of lemon juice.
08:23So, let's go for the tuna first.
08:29Honestly, a little bit of dippy sauce.
08:34It really, really is good.
08:36It's refreshing.
08:38It's just a joy.
08:39Right.
08:41Bit of rice.
08:42Bit of tuna.
08:49Stunning.
08:51Really good.
08:52A little bit fancy.
08:53And definitely not boring.
08:55I love it.
09:09This little recipe is a breakfast.
09:11It's a brunch.
09:11And it's a fantastic thing that you can put together in no time at all.
09:15Have in the fridge.
09:15It will last two or three days easily.
09:17And you can just grab it when you want it.
09:19Making healthier easier.
09:21This is a one-stop shop for loads of essential nutrients like fibre, calcium and protein.
09:31My Peach Melba overnight oats, with tangy raspberries, tinned peaches and yoghurt,
09:36are a healthy way to start your day that feels like a massive treat.
09:41And it even keeps you fuller for longer.
09:46So, we've got porridge oats here.
09:48The beta-glucans in here will help protect your heart.
09:51It will help lower cholesterol.
09:53Have a little look at the difference between the natural porridge oats and the processed ones.
09:57These are quick-cook porridge oats.
09:59And when you eat these, that's going to affect and spike your blood sugars much quicker.
10:04And then you have the crash, right?
10:05So, the whole rolled oats, much, much better.
10:08They're going to keep you fuller for longer.
10:09Let me show you how quick beautiful overnight oats are.
10:12So, get yourself two bananas here.
10:17Notice I've gone for the green banana.
10:19If you have a ripe banana, it's more developed, more sugars.
10:22So, that's a really cool little hack.
10:24Now, I'm going to add 700 millilitres of milk in here.
10:28Now, dairy is incredibly nutritious.
10:31By all means, have a non-dairy alternative.
10:33And if you do get a non-dairy milk, make sure it's fortified with things like iodine and other good things.
10:38So, whizz that up.
10:49So, to that banana-y milk, I am going to add 300 grams of porridge oats.
10:57I pour over the milk with banana.
11:00And what I personally love to do is just add some vanilla paste, just because it's delicious.
11:06So, I just take a couple of teaspoons of vanilla.
11:09And then, the last ingredient to go in is apple.
11:13So, we're going to grate the apple on a coarse side of a box grater.
11:26So, just stir that in and that's it.
11:29So, that is basically our base.
11:32This will soak overnight to make the most silky, gorgeous, fulfilling porridge oats.
11:38You can put this in the fridge for three days and it's sitting there ready and raring to go
11:42to give you and your family options and quick, quick, quick breakfast, which is fantastic.
11:48Let me show you what it looks like once it's soaked overnight.
11:52That's what it looks like.
11:53You can see it just thickens up.
11:55But look, that is basically what I have in the fridge like most weeks.
11:59The kids love it.
12:01So, this I will put in the fridge.
12:08So, you can have it just as it is.
12:10It will be delicious.
12:11Or, we can combo it up and have a little bit of fun.
12:14So, let me just lean over Conker, who's very comfortable here.
12:17I've got three different variations of overnight oats.
12:21So, this one is what I call a cherry bakewell.
12:23So, that is just the overnight oats with frozen cherries, some orange segments,
12:27toasted almonds and a little bit of yogurt.
12:30Delicious.
12:31This one here is what I call a berry cheesecake.
12:33So, this is simply the overnight oats in between layers of sour cream,
12:38frozen or fresh blueberries and toasted almonds again.
12:41This one you're going to love.
12:43This is tiramisu and it's healthy, right?
12:45We've got yogurt, overnight oats, a shot of espresso and cocoa powder.
12:50And it is unbelievably tasty.
12:53Let me show you one now.
12:55We'll do a nice little peach melba.
12:57That classic dessert.
12:59By all means, get fresh peaches if you've got them.
13:02But just to show you that good nutrition can actually be super convenient,
13:07tinned peaches in natural juice, right?
13:10Not in syrup, in natural juice.
13:12We're just going to take a few nice segments of that.
13:19A little bit of the overnight oats on top.
13:22Then some nice yogurt.
13:28And then some raspberries.
13:30Just take a few of those raspberries.
13:35And you can make like a really nice natural sauce.
13:43That is my peach melba overnight oats.
13:47It looks very cool.
13:48And that's one of many combinations that you can do.
13:51Have fun with it.
13:54Let's have a little try.
13:55The oats, they're just like silky.
14:04It's that feeling of just sort of sumptuous goodness, right?
14:09It really is delicious.
14:11The raspberry and the lovely, sweet, delicate peach.
14:17You've got those nice little shreds of apple in there.
14:20It's a really nice texture.
14:21I love this combination.
14:23The fact that we've gone for the least processed oats
14:25with the grated apple and the green banana
14:29is just a brilliant way of not just getting amazing flavour,
14:32but also slow release energy,
14:35keeping you fuller for longer
14:36and able to give you all this incredible nutrition
14:39and a really good start to the day.
14:49So I've come up with this gorgeous, crowd-pleasing dish
14:52that I really, really love.
14:54It's something you can put in the middle of the table.
14:56Everyone can tuck in.
14:57The great thing about this is it also happens to be a balanced plate,
15:00meaning you've got the five key food groups in the meal
15:03and five of your fruit and veg day all in one abundant dish.
15:10Home cooking at its hearty, healthy best.
15:13My chicken and mushroom hot pot is a deliciously balanced dish,
15:17packed with all of the key food groups that our bodies need to thrive.
15:22It's got protein, veggies, dairy, carbs and healthy fats,
15:26generously serving four with some brilliant shortcuts.
15:30It's a massively nourishing meal that everyone will love.
15:33This is a fantastic family-sharing meal.
15:40So I have got a large casserole-style pan on a medium heat.
15:47We're going to start off with the chicken.
15:50The fats in our chicken thigh is in the skin.
15:52So what I'm going to do is remove the skin.
15:56So the chicken skin goes into the pan.
15:58It will start to melt the natural fat.
16:00Let me just wash my hands.
16:06We'll go in with the chicken here and I'll give it a nice little seasoning,
16:10generously with black pepper and a little sea salt.
16:16And they're now frying in the rendered chicken fat.
16:22When that chicken skin gets really crispy,
16:25after about 15 minutes I can remove it.
16:26Now by removing it, I've got most of the fat out of it,
16:29but I keep the saturated fats in this dish in check.
16:33It's smelling great.
16:35So just move it around.
16:37Let's start prepping some veggies.
16:38We've got five of our fruit and veg a day in this dish.
16:42I like to start with the carrots.
16:44Give it a little peel and I want to do big chunks.
16:48Cut it at an angle about sort of that sort of size.
16:51And add this to the pan.
16:57And as that starts to caramelise with the chicken skin, delicious, delicious, delicious.
17:03Okay, so a nice little shake.
17:04Next up, onions.
17:07So again, we'll cut these nice and chunky.
17:15It's starting to smell very good.
17:16So what I'm going to do is brown off the chicken thighs and colour up these veggies
17:20for about 20 to 25 minutes.
17:23Caramelisation and colour is going to give you incredible amounts of flavour.
17:28Now at this point, what's nice to do is add some herbs.
17:33So you could go for any woody herb that you love.
17:35This is actually some lemon thyme.
17:37Now this is stuff that I've grown,
17:39but you can get thyme from the supermarket super, super easy.
17:42Take it off of the stalk like that.
17:45And the flavour from these herbs is just incredible.
17:49Using herbs can help you lower the amount of salt that you're using in your cooking,
17:53but still season beautifully, of course.
17:55By weight, these are some of the most nutrient-dense foods on the planet.
18:02So at this stage in the game, what I'm going to do is take out the chicken skin.
18:07It's done its work.
18:08Mushrooms.
18:12Okay, so more veg, fantastic source of vitamin D.
18:16All right, I'm going to use my hands.
18:17I'm just going to crunch these up and just break them, right?
18:21It's just old school, rustic cooking that just makes me feel like gorgeous things from my childhood.
18:28And then by using cannellini beans, that counts as a fantastic veggie source of protein.
18:35Brilliant for your bodies when it comes to growth and repair.
18:38Another flavour of my childhood was chicken and sweet corn.
18:42We're going to go in with the sweet corn.
18:45That's going to give over the most amazing flavour to the sauce.
18:49We'll go in with the cannellini beans, juice and all.
18:53So just stir that through.
18:54Now, let's do a cheat.
18:59Okay, so we have cream of mushroom soup, right?
19:02And this is a great little trick.
19:04So this is a concentrated cream of mushroom soup.
19:08So loads and loads of flavour reduced into a smaller volume.
19:12We've got dairy in the form of milk, 600 mils.
19:15And that's going to give you a really nice creamy sauce.
19:17So instead of making a roux, then a bechamel and then putting mushrooms through it, that is the best little cheat.
19:23And I think if you're busy and you want to do good nutritious food at home,
19:27like these little hacks are really, really good.
19:30Just give it a nice little shake.
19:32Bring this to the boil, adjust your seasoning.
19:35What we have here is our second little cheat, and that is shop-bought gnocchi.
19:40Sprinkle this over the top.
19:42It will rehydrate, it will soften, and then it's going to gratinate on the top and go golden and delicious.
19:49And for the times when you haven't got time to make your own gnocchi, which is a lot of the time,
19:53this is a really good thing. So what I love to do, just press it down.
19:58Right, give these gnocchi a little bath in that mushroomy sauce.
20:02This now goes into the oven at 220 degrees Celsius, which is 425 Fahrenheit.
20:08We put it in for half an hour.
20:09In that time, that sauce will cook past the gnocchi,
20:13glazing it and making it go golden and crisp and delicious.
20:17The meat will fall off the bone and this will be a family classic.
20:21And just before it goes, I'll give it a little olive oil spritz,
20:24healthy fat on top, and this is good to go.
20:38Beautiful things are happening down here in the oven.
20:41That is fantastic. Look at that.
20:48Oh, come on. That is what it's all about. That is proper cooking.
21:02You've got that nice big old chunk of chicken thigh there.
21:06You've just got loads and loads of veg and those lovely gnocchi.
21:12Just so golden and crisp.
21:21Mmm. The depth of flavour from the mushroom is phenomenal.
21:25That is a fantastic meal. It's the perfect balanced plate.
21:29We've got the protein, the carbs, we've got veggies in there.
21:31We've got healthy fats with that little bit of olive oil, but we've reduced the saturated fats
21:35by removing the skin. And then we've got the dairy from that lovely cheat with the soup
21:39and the milk. That, for me, is a healthy, family-friendly meal. It's utterly delicious.
21:45When we're trying to get healthy, we can't ignore glorious sleep.
21:59I don't always get enough of it, but I know that it's so important.
22:06We spend a third of our lives asleep.
22:10What is sleep? Well, we might think it's a very passive activity,
22:13but actually we're fixing and repairing our physical, emotional and mental self.
22:21Typically adults eat about seven to nine hours sleep,
22:24with one out of every eight adults not reaching that.
22:28Fascinating research is revealing how what we eat can improve the quality of our sleep.
22:33There is quite a lot of growing evidence about the impact of kiwi fruit on people's sleep.
22:40What are they doing? They're producing melatonin.
22:43So melatonin, which is a hormone, really does help us regulate the timing around our sleep.
22:50It tells us when it's time to go to bed and when it's time to wake up.
22:54Professor Ellis is keen to demonstrate the sleep-inducing effects of kiwi fruit on volunteer Divya.
23:01Oh, unlucky!
23:04My sleep isn't the best it could be. I guess my big problems are falling off to sleep,
23:10and then waking up in the middle of the night and then struggling to fall off to sleep again.
23:18Divya will first go to a sleep lab where we're going to do an overnight recording
23:23of her brain activity to see how well she's sleeping.
23:31What do you reckon is the average amount of sleep that you get per night?
23:35I don't know. Six hours. Some nights I know I have three hours or so.
23:41We know the lack of sleep can have a detrimental impact on our physical and mental health.
23:47Before road testing those kiwis, the sleep lab will determine how well Divya is currently sleeping.
23:53The results from Divya's sleep study showed that she slept pretty well.
23:58Morning Divya. Morning.
24:00I woke up in the morning and I felt I did not have the best sleep.
24:06So the question is, why did she not feel that she slept terribly well?
24:10We used to think of sleep as being on or being off.
24:13We now have come to the idea that it's really a hybrid state.
24:18Usually when we're sleeping, part of the brain that covers attention and perception should be off.
24:23But for some of us, actually, it's still ongoing.
24:26Potentially in this situation, it's as parts of the brain which are creating memories,
24:31even though she's physically asleep, and therefore is going to remember that as being awake.
24:37So it's possible to feel like we've slept worse than we have.
24:41But kiwis could help us sleep more deeply and wake up refreshed.
24:45So we're going to do two kiwis every night for two weeks, an hour before bedtime.
24:50As well as melatonin, kiwis contain serotonin,
24:53our brain's feel-good messenger that helps to keep us calm and balanced.
24:58Serotonin can help us sleep as well by producing more melatonin.
25:04The kiwis and the production of serotonin, melatonin and those antioxidants should reduce
25:11any stress in the system and also increase those signals that it's time to go to bed,
25:17it's time to get out of bed, really solidifying the sleep-wake cycle.
25:23On top of eating a couple of kiwis a night for the next two weeks,
25:26Divya will keep a sleep diary and wear a monitor to track her sleeping patterns.
25:32Okay, I'm chopping my two kiwis for tonight.
25:35Going pretty well so far.
25:36Enjoying the kiwi, actually.
25:38Tastes yum.
25:42Divya's eaten two kiwi fruits an hour before bedtime for the last two weeks.
25:48We're seeing some positive outcomes.
25:50There's a general decline in how long it's taking Divya to get off to sleep at night.
25:55And there's less awakenings during the night itself.
25:58And she's talking about a better quality of sleep and better daytime performance.
26:05I have woken up feeling good.
26:07I cannot remember any wake up and actually not feeling tired.
26:12Come on, focus.
26:13You can do it.
26:15It feels good.
26:15It appears that the kiwi fruit and the production of melatonin and serotonin is having an impact.
26:22When we eat melatonin-rich foods, they'll go into the bloodstream to produce more melatonin.
26:28So we can use food to help us sleep.
26:32Yeah!
26:36I've taken two more ingredients that also have that sleep-inducing melatonin.
26:41Strawberries and pistachios.
26:43And I've created a dessert for you that is delicious, it's easy, impressive and somehow it's also healthy.
26:53Bursting with goodness.
26:55My strawberry phyllo tarts have a cheeky hack to big up natural fruit sugars so it feels like a decadent dessert when actually it's healthy.
27:04Topped with vibrant pistachios and a dollop of yogurt, it's delicate, impressive and utterly delicious.
27:14First up, phyllo pastry.
27:17Probably the healthiest pastry.
27:18I always have this in my house in the freezer.
27:22It's brilliant.
27:23It gives incredible, crispy texture.
27:26So I just get this damp cloth, put it over the phyllo pastry.
27:31That way it's not going to dry up and then start cracking.
27:33I'm going to take four sheets of this phyllo and I'm going to lay it out in front of me.
27:37It's a clean bench.
27:38So I'm going to take this little olive oil spritz, super healthy fats.
27:44Give it a little spritz like that.
27:46And actually when you look at things like puff pastry, right, it has the butter in between the layers.
27:51So the olive oil is mimicking the butter.
27:54So it's a much better heart healthy oil.
27:57So that's cool.
27:58Let's flavour it.
27:58I'm going to take some lovely orange.
28:00We've got the natural oils in the zest.
28:03So a little fine grater and an orange will give you just amazing flavour.
28:10Strange one here.
28:11Go with it.
28:11A tiny bit of black pepper.
28:13Yep.
28:13Trust me, it does actually work.
28:16I'm going to take a little spice, cinnamon.
28:18It could be nutmeg.
28:20I've got some lovely nuts here.
28:23So I've got pistachio.
28:24I love pistachio.
28:25It is a nut which has got really nice heart healthy fats.
28:31And also it's got that melatonin.
28:36So I'm going to take half of these nuts and just sprinkle them onto the phyllo like that.
28:42So we're putting a little bit of interest and nutrition actually into the pastry.
28:46Love that.
28:47And then I'm going to get another four sheets of phyllo and put it on top.
28:53So we've created a little sandwich.
29:00So then working quickly while it's still soft, I'm going to take that olive oil again.
29:06Another little spritz like that.
29:09That's going to make it golden.
29:11I'm going to get my fingers and I'm just going to ruffle it up like this using my thumb just to push
29:15it together.
29:16So just gather it up.
29:17Don't worry about tearing or ripping or any of that and just roll it up.
29:31I'm going to take a tray, give it a little oil.
29:35And that spritzer by the way is brilliant.
29:38I use my olive oil as normal but I don't want to waste it or overuse it.
29:42So place these onto the tray and it doesn't matter if they're sort of flaring out or a little bit loose.
29:47So this is going to go into the oven at 200 degrees celsius, which is 400 fahrenheit,
29:53for about 10 minutes until golden and crisp.
30:01Now the leftover phyllo here, pop it in the fridge
30:05and you can use it for a lovely little savoury dish later on in the week.
30:09Next up I want to show you how to make the topping.
30:12So, strawberry time. Pan on.
30:20Now most desserts have quite a lot of sugar in them.
30:23I'm going to try and use none.
30:24I'm going to try and use nature's natural sugar.
30:27So what I'm going to do is take these strawberries and cut it into little quarters.
30:33I'm going to save back a couple of big ones for a little trick that I've got.
30:37And as I'm cutting them, let's just sprinkle these into the pan.
30:42You can hear them sizzling.
30:45So once you've done most of the strawberries into quarters,
30:48then I'm going to take these three and get my little grater again.
30:51And I'm going to grate into here strawberries.
30:54And by grating them, you're making the sugar much more available, right?
30:59So it's going to make it sweeter.
31:01It's a nice little hack.
31:02So strawberry juice goes in.
31:05We've already used the oranges zest and now let's use the juice.
31:10So get that going. Look at that.
31:12Squeeze as much as you can out.
31:15Oranges and strawberries are really good friends.
31:19And they work very well together.
31:20Another thing that works very well with strawberries is balsamic vinegar.
31:24So a little tablespoon and I don't know why it's so good.
31:27It's like magic. It's got a kind of and a little another little flavor that is good as well.
31:33It's bay leaf.
31:34So dried or fresh goes in.
31:36That gives it that tutti frutti taste vibe.
31:41So let's get the pastry.
31:43It's had about 10 minutes.
31:44Let's have a little look.
31:46Oh, got a nice bit of color there and I like that.
31:50So here we go.
31:51There's our little nests.
31:53Let's get our plates.
31:54Get yourself some nice natural yogurt, which we love.
31:59Just put a little bit on the plate.
32:03This is to stop our little nests falling off the plate.
32:14I'm going to get a nice dollop of that natural yogurt just off the side.
32:19Right, so we still want it to be indulgent.
32:25Now have a little look here.
32:27We've taken down that orange juice and the strawberries.
32:29It smells incredible.
32:32So just put that on top.
32:35Oh, look at that.
32:36This will start rippling with the yogurt, which is a beautiful thing.
32:40A bit more cinnamon.
32:48And I've got the last little remnants of that pistachio.
32:52So I think for a healthy dessert, it's looking very nice.
32:58A little bit of mint.
32:58We've actually got the five food groups in there as well.
33:02Carbs, we've got the fruit, we've got the dairy, healthy fats and protein coming from the nuts.
33:11So you should get a nice crunch from this.
33:13Yes.
33:19No added sugar.
33:21It's delicious.
33:22So good.
33:23Crispy bits, chewy bits.
33:24The hot pastry and that hot syrupy strawberry with the cold fresh yogurt is a thing of joy.
33:34I'm really pleased with that.
33:36And also bigging up two ingredients, strawberries and pistachios,
33:39that have got that fantastic melatonin that will help you get better sleep.
33:44Love that.
33:54One of my favourite things to make Annie is a risotto.
34:00Brightly coloured fruits and veg are packed with compounds that help fight disease
34:05and beta carotene, the orange and yellow pigment, is great for your eyesight too.
34:11My sumptuous squash risotto is full of flavour and goodness.
34:15Topped with a next level chestnut cream, it's a fantastic meal for four.
34:22I really love the ritual of making a risotto.
34:26It's a beautiful thing.
34:27Get yourself a nice trusty pan, high sides like this.
34:31Traditionally, quite a lot of butter and cheese is used.
34:34So what I wanted to do is kind of wind it back by controlling the use of olive oil,
34:38so it's still in the realms of really healthy.
34:41We've taken away the butter, which is very high in saturated fats.
34:44Let's just talk about stock.
34:45I'm using a lovely chicken stock here, right?
34:47You can buy chicken stock.
34:48You can use stock cubes, which are very convenient.
34:51Or you can make stock.
34:52Whatever you do, you can always embellish your stock by adding trimmings.
34:57So the better the stock, the better the risotto.
35:00Always.
35:00So first job, we're going to peel the butternut squash.
35:04Get yourself a speed peeler and just peel that skin off.
35:07By taking the peel off, you're just making it sort of more open to roasting and taking on flavour.
35:14So if your pumpkin or squash skins are nice and thin like these,
35:23you can put them in a tray with a bit of olive oil, salt, pepper and chilli and roast them.
35:27They go really crispy and really delicious.
35:29Or you can put them in the stock like this just to give you more flavour, which is lovely.
35:32When it comes to squash and pumpkin, they're quite big, so be careful.
35:36Put the tip into the shaft of the squash like that.
35:40Go down carefully, don't put too much weight on it and just cut down.
35:44Then what we do is we remove the knife, rotate it round and we're going to find that cut
35:49and we're going to go through the other side.
35:50Don't want you to cut yourself, right?
35:52Be really, really careful.
35:54Then I'm going to take a spoon and take these seeds out.
35:57Again, in here is loads of flavour, so that can go in my stock.
36:05Then what I want to do is just do nice little sort of two centimetre slices like that.
36:10And once you've got them in the tray, we can give it a nice little spritz of the olive oil
36:16and plenty of lovely freshly ground black pepper, sea salt and then a nice little pinch of dried chilli.
36:25Not for a hot heat, but just a nice background hum with nutty squash.
36:30It's going to be delicious.
36:32So just toss it around and just lay it out flat like that.
36:37By roasting these for like 40 to 50 minutes at 180 degrees Celsius, which is 350 Fahrenheit,
36:43you're going to concentrate that flavour.
36:45OK, let's begin this risotto.
36:53So get it onto a medium heat.
36:56Normally we'd start with a sofrito, right, which is onion and celery.
37:00That's the classic beginning to a risotto or any Italian stew.
37:03OK, but I'm not going to do that yet.
37:05I am going to prepare for it.
37:07I'm going to take some rosemary off the stalk.
37:09I'm just going to go in there with a tablespoon of olive oil.
37:13I'm going to just get the rosemary into the pan here.
37:17What I want to do is angle the pan like this.
37:19And then when I do that, can you see how I'm frying the rosemary?
37:23Now that rosemary is going to become really edible, really crisp, really savoury and delicious.
37:28And that sprinkled over the risotto at the end will be the most incredible thing.
37:33Let that fry just for like 30 seconds until crisp.
37:36And then what you can do is take that rosemary and just put that into a dish.
37:40Then we're left with that rosemary scented oil.
37:45Then I'm going to start doing my sofrito,
37:49which is finely chopped onion and celery.
37:53And I'll fry that in the rosemary oil.
37:59So let's get the onion in there.
38:03Give it a stir around.
38:07It's not on a high heat.
38:08It's sort of like medium, medium high.
38:10Now onto the celery.
38:12Take those outer stalks like that.
38:15One thing to say about celery, the yellow leaves are really, really good, right?
38:19So we can steal some of these.
38:21They're very fragrant, very delicious.
38:24And that with the rosemary is going to be amazing at the end of the risotto story.
38:29When I'm chopping up the onions and celery,
38:31I kind of want to get that harmony between the rice and the veg.
38:34So you want it roughly the same size.
38:36So in we go with the celery.
38:41Just a little salt and pepper.
38:43Then as the onions and celery start to soften,
38:47right, we can start thinking about putting the rice in.
38:49So this is a white short-grained rice.
38:54It's plump and sometimes it's called arborio or cannaroli.
38:59This is a starchy rice, right?
39:01When you stir it and add stock, it gives off this amazing kind of creaminess.
39:06So 300 grams of that rice goes in.
39:09And just for one minute, we're going to toast it off until it goes translucent,
39:14as it sucks up that lovely rosemary and the juices from the veggies.
39:17You can see now that it's getting a little bit translucent.
39:24Let's get a little sieve here and a ladle.
39:30So part of this beautiful ritual is we take our stock and we put it through our little sieve here.
39:37And bit by bit, we add the stock.
39:41And if you put all the stock in at once, you're kind of making a rice soup.
39:45We don't want that.
39:46By putting the stock in bit by bit, what you're doing is feeding the rice
39:51and massaging out the natural starchiness.
39:54Because we want the creaminess, right?
39:55We want the ooze.
39:56It takes about 20 minutes.
39:58So as that stock cooks away, then we add a little bit more, bit by bit.
40:04So look, you can see the stock has all gone.
40:09Let's go back in there with the next one.
40:12Stir it through.
40:14Figure of eight is always good at moving the rice around as much as possible.
40:23You can see now the creaminess coming out of the rice.
40:26While that's just cooking out, over here I have got a nice little picking
40:30of foods that are really, really rich in beta-carotene.
40:35So the beta-carotene is the incredible orange colour here.
40:39There you've got the orange carrot.
40:41Here we've got the squash that we're celebrating today.
40:43You've got orange peppers, mango, sweet potatoes, pumpkins, even swede, right?
40:49You get it in many, many things.
40:51And this beta-carotene, when you consume it, it gets converted into vitamin A.
40:56And that vitamin A is what is really incredible for your eyes.
41:00It's great for your immune system.
41:01It's great for your skin.
41:03And that's the beautiful thing about cooking.
41:04When you can get that abundance of fruit, veggies, seeds, herbs, quality proteins,
41:09healthy fats, your body will thank you for it.
41:12Let's go and check on our squash.
41:14It should be pretty much done now.
41:15I love it.
41:21Look at the colours.
41:25Put this beautiful squash onto the board here.
41:30And anything that looks really pretty, I'll put to one side.
41:33So I like these little curly bits.
41:34And these sort of slightly fatter bits, I'll put to this side.
41:37And this part here is going to get mashed.
41:40And I want to access that colour and that flavour.
41:43Squash is full of fibre.
41:44And nearly everyone doesn't get enough fibre, right?
41:47So you're supposed to have about 30 grams a day.
41:49The average is about 19 grams.
41:51So we need to get an extra 11 grams.
41:53Fibre is so good for so many things.
41:56If you don't have enough fibre, you're just promoting your risk of getting some of those big
42:01diet-related diseases.
42:02And if we all had the right amount, we would be a happier, healthier nation for sure.
42:06So in we go with the squash.
42:08And now you're going to see the colour completely transform to orange.
42:17So the last of our stock goes in.
42:21It's looking good.
42:21Normally at this stage in the risotto, you put quite a lot of butter and cheese in.
42:26Now we are going to have a nice little bit of parmesan cheese for sure.
42:31But I'm going to do a hack with some cottage cheese,
42:34which is one of the healthier and lower saturated fat cheeses.
42:38You can buy these vac pack chestnuts in the supermarket and they're brilliant.
42:44So into a liquidiser, I'm going to add these chestnuts.
42:48Chestnuts are best friends with squash and the flavours work so well together.
42:53And then I'm going to go in with 300 grams of cottage cheese.
42:57Now if we whiz that up, it's going to create the most amazing puree.
43:02Add a little bit of water.
43:03It's nutritious and utterly delicious.
43:07So it's a really clever little hack.
43:13So look, in no time, you've got this amazing dip.
43:18By using the chestnuts, which are also high in fibre, with cottage cheese,
43:24that together makes this incredible shiny puree.
43:28And that stirred through the risotto is the most incredible way to get indulgence
43:32into the risotto without making it unhealthy.
43:35So look, we've got our risotto.
43:37The rice is cooked pretty much there.
43:40So I'm going to go in with 30 grams of parmesan.
43:43Just a little bit.
43:43I'm going to take about a half of this chestnut cream, maybe slightly less,
43:50and stir that through.
43:51So turn the heat off, stir in all of that gorgeousness,
43:55go around all the edges, and then we'll go to our ladle.
44:03So this is healthy home-cooked food.
44:06Look at the colour.
44:08Thanks to that beta-carotene, full of fibre, vitamins galore.
44:13We're going to take that amazing chestnut cream,
44:19and you can ripple that through your risotto.
44:23I promise you, you're going to love it.
44:25And then you've got the squash here that we can just tear up rustic,
44:29exposing that lovely, gorgeous golden colour.
44:35And last but not least, the beginning of the story was that crispy rosemary.
44:39It's really fragrant.
44:44And then just a tiny little grating of parmesan.
44:53And then our little celery leaves here.
44:55Risotto time.
45:01Risotto time.
45:08Pure bliss.
45:09Good vibes.
45:10The nuttiness of the roasted squash with the savouriness of the rosemary.
45:15That really gentle amount of chilli.
45:19It's just in the background.
45:20It's so good.
45:21The cottage cheese still has that cheesy genius.
45:24It's got a little bit of tang, but then the chestnuts have this kind of creamy nuttiness.
45:29And I think by removing that butter, which we all love,
45:33we're able to control the nutritional profile of this meal to be balanced and healthy.
45:38And three of your five fruit and veg a day.
45:40And you've got all that colour from the beta carotene.
45:42Amazing.
45:43The kind of meal that you just keep going back to.
45:46And then every now and again, you come across a little piece of roasted squash and a different texture.
45:55For me, that is a lovely family meal that is going to make a lot of people very happy.
46:01Making delicious, nutritious food isn't about what you can't have.
46:04It's about what you can have.
46:06What a plate of food.
46:34Life, happiness, happiness, happiness.
46:37And I'm not sure if this contains a little bit of money.
46:39The living of life in the других of the world.
46:41The living of life in the earth.
46:43Alright.
46:44So, the living of life in oklahoma.
46:47So, the living of life in the life in the world.
46:50What a plate of paper in the world.
46:53And so, it's about to be one.
46:55The living of life in the world.
46:56And so, from the living of life in the world.
47:02And so, I want to write this out.
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