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00:00 This is my home.
00:01 This is my kitchen.
00:04 This is my family.
00:06 Tilly.
00:07 Jack.
00:12 Holly.
00:14 Megan.
00:16 And of course, my wife, Tana.
00:20 You may think you're the busiest person in the world,
00:22 but over this series, I'm going to prove
00:23 it's still possible to cook stunning food at home.
00:28 My rules are simple.
00:29 Home cooking has to be easy.
00:32 It's got to be fast.
00:33 It's got to be delicious.
00:36 So if you think you can't cook amazing food at home,
00:39 think again.
00:41 These are the only recipes you'll ever need.
00:44 Breakfast, lunch, and dinner.
00:45 OK, today's all about healthy food.
00:51 I'm going to show you that eating well and eating
00:53 healthily can go hand in hand.
00:55 I'm a chef, so my whole day, not just meal times,
00:58 is devoted to food.
00:59 If I'm not cooking it, I'm tasting it
01:01 or thinking about it.
01:03 My other great passion in life is fitness.
01:05 I've run over 10 marathons in the last 10 years.
01:08 I have to get these two sides of my life to work together.
01:12 So get ready for my ultimate healthy recipes,
01:14 dishes that are good for you without any compromise
01:17 on flavor.
01:19 To start, a fresh and fruity breakfast
01:21 to set you up for the day.
01:23 Quick Bircher muesli you can make in minutes.
01:26 Next, a liquid lunch, which is generally healthy.
01:29 Glorious gazpacho soup followed by a wafer-thin pineapple
01:33 carpaccio for dessert.
01:35 For dinner, it's my youngest daughter, Tilly,
01:37 joining me in the kitchen to cook up a simple meal packed
01:40 with goodness.
01:42 Teriyaki salmon filled with Amiga oils and superfood soba
01:46 noodle salad.
01:47 For dessert, a delicious light and fizzy spritz jelly.
01:51 If you would say, done.
01:53 This is my ultimate healthy food.
01:55 Breakfast, lunch, and dinner.
01:58 First up is my breakfast Bircher muesli.
02:01 Bircher muesli traditionally gets made the night before
02:04 and left in the fridge.
02:06 I find that a little bit too heavy and slightly stodgy.
02:07 So it's the same principles, but a lot lighter.
02:11 First in, the yogurt.
02:13 I think live and raw milk yogurt are best.
02:15 They're packed with calcium, enzymes, and probiotics, which
02:19 help your body absorb nutrients.
02:22 It's interesting, because the kids especially
02:24 would prefer their muesli with milk, but the yogurt,
02:27 so much better for them.
02:28 I like making it literally 10 minutes before I
02:32 want to serve it, because it doesn't become stodgy.
02:35 Yogurt in.
02:36 Apple juice has a great way of sweetening the muesli.
02:39 Couple of tablespoons in.
02:40 Give that a little mix.
02:45 Now, sprinkle in the oats.
02:52 I like putting 2/3 in now to absorb,
02:55 and almost double in size.
02:57 And the last third of oats in at the end.
03:01 Oats are low on the glycemic index, which
03:03 means they slowly release energy to keep you
03:06 going right through to lunch.
03:08 I quite like it when it just falls off the spoon.
03:11 You can see, literally in seconds,
03:13 it's got thicker.
03:16 The rest of the oats in.
03:21 So I've got different textures.
03:23 Now, mix that up nicely.
03:26 And it literally takes three or four minutes to put together.
03:30 Just going to get a dry pan on.
03:33 Almonds, incredibly healthy.
03:35 Toasting them, even better flavor.
03:39 Flake them into the pan, lightly toast them.
03:42 That gives a really nice sort of crunch
03:44 to the top of the muesli.
03:47 Roll them around the pan so they're evenly toasted.
03:50 Out into a bowl.
03:54 The exciting thing about putting your own muesli together
03:56 is that you're in control.
03:57 Blackberries, summer, raspberries, strawberries.
04:00 And so it changes.
04:02 Berries don't just taste great.
04:04 They're packed with antioxidants and vitamin C and K.
04:07 So just dot the top of your muesli with your blackberries.
04:12 Generous on the blackberries.
04:13 Sweetness, tartness, acidic.
04:18 And then just sprinkle over your nice almonds.
04:24 I quite like a lot of crunch on top.
04:27 So be generous.
04:30 That looks fantastic.
04:33 Perfect way to start the day.
04:38 My quick Birchard muesli doesn't just taste incredible.
04:41 It makes you feel fantastic.
04:43 It's my ultimate healthy breakfast.
04:45 There really is no better way to start the day.
04:47 Next, I'm putting the flavor back into healthy food
05:01 with a sensational lunch and dinner.
05:05 Here are the key ingredients you'll need to cook them.
05:13 First, on my ultimate shopping list are soba noodles.
05:16 These gray brown noodles are made from buckwheat,
05:18 so they're gluten free and high in protein.
05:22 They're quick to cook and so versatile.
05:24 Use them in stir fries, soups, and salads like the one
05:27 I'm making for dinner.
05:28 Salmon fillets are brimming with super healthy Amiga oils
05:37 and so quick and versatile to cook.
05:39 Whether poached, grilled, pan fried, baked, or quickest
05:42 of all, raw as sushi.
05:44 I'm making a family favorite for my healthy dinner,
05:47 teriyaki salmon.
05:48 Pomegranates have been revered since ancient Greek
05:56 and Egyptian times for healing properties.
05:59 Today, we know these little jewels
06:01 are packed with antioxidants, minerals, and vitamins B, C, E,
06:05 and K. They are fantastic in Middle Eastern dishes
06:08 or scattered over fruit salads like the fine pineapple
06:11 carpaccio I'm making for lunch.
06:15 I don't believe in fatty diets and diet foods.
06:17 There's no cardboard tasting rice cakes in our house,
06:19 let me tell you.
06:21 At its simplest, healthy eating for me is all about fresh,
06:23 home cooked food, portion control, and a balanced diet.
06:27 And it should be a pleasure to eat.
06:28 You should never turn meal times into something you dread.
06:32 For my ultimate healthy lunch, I'm
06:33 showing you one of my favorite dishes.
06:35 It's packed with vitamins and goodness,
06:37 but it's also super tasty--
06:39 gazpacho.
06:41 For dessert, sweet and refreshing pineapple
06:43 like you've never tasted before.
06:45 First job, the gazpacho soup.
06:48 For me, the secret of a great gazpacho
06:50 is overripe tomatoes, peppers, cucumber,
06:54 a little bit of heat with a garlic.
06:56 You've got to leave it to marinate.
06:58 First, peppers.
06:59 Cut around the flat edges to minimize waste.
07:04 Then chop.
07:05 The nice thing about making gazpacho,
07:09 there's no set recipe because you can put it together purely
07:13 all tomatoes, half peppers, half tomatoes.
07:17 I like the flavor of the cucumber in there as well.
07:19 That gives it that freshness.
07:21 The secret of a great gazpacho is the longer
07:24 you leave it marinating, the better the flavor.
07:27 So if you can get this done the night before and left
07:29 in the fridge, the results are stunning.
07:34 The green and red peppers have subtly complementary flavors
07:37 and go well with ripe tomatoes.
07:39 Start off by removing the bitter core.
07:42 Get a little knife and just put it in where the core is
07:46 and twist it around.
07:47 And you get this little core out.
07:49 I remember my first experience eating a gazpacho in Spain.
07:55 Mind-blowing.
07:56 I've never forgotten that.
07:57 Quarter your tomatoes, keeping the juicy seeds that
08:00 add so much depth of taste.
08:01 Nice.
08:05 Then from there, cucumber.
08:07 Just peel that seed and leave in.
08:11 That gives it the flavor and the texture.
08:14 Cucumber and gazpacho does exactly what it does in a pimm's.
08:18 It sort of freshens it up and makes it mouthwatering.
08:22 Slice that in half.
08:25 Again, into quarters and chop.
08:27 Now to give gazpacho its unique texture and thicken the soup,
08:35 bread.
08:36 And the crispier the crust, the better.
08:38 Then garlic, thinly sliced.
08:41 Next, spring onions.
08:43 Nice and roughly chopped.
08:45 And basil, stalks and all.
08:46 We can use stalks and basil stalks,
08:49 parsley stalks, tarragon stalks.
08:51 They have the most amazing flavor.
08:52 Basil in.
08:54 And now we're going to start marinating it.
08:56 Salt, black pepper, and a good coating of olive oil.
09:00 This gives it a glossy, creamy flavor.
09:03 And the sherry vinegar.
09:05 That's the perfect vinegar for the gazpacho.
09:08 It's a strong, acidic complement to the flavors.
09:13 Then just mix it up.
09:14 The smell already is incredible.
09:17 It doesn't look like a gazpacho.
09:20 But by the time this marinates and all those flavors
09:23 start getting to know one another,
09:25 all of a sudden you've got this huge explosion of contrast.
09:31 Now, push that down.
09:33 In the restaurants, we press the marinade down overnight.
09:37 A couple of big pans on top.
09:39 And we crush all the ingredients and then blitz it the next day.
09:44 The flavor is extraordinary.
09:45 Leave all those fresh ingredients
09:47 packed with goodness to marinate from half an hour
09:49 to even overnight.
09:51 And then when you blend it, it just
09:53 comes together like this sumptuous, rich, delicious,
09:57 chilled soup.
09:59 To go with my super tasty soup, I've
10:01 got an ultra healthy and exciting dessert.
10:04 Gazpacho of pineapple, which is a chefy way of saying
10:07 super thinly sliced.
10:09 It's done with a twist.
10:12 We're going to have a delicious flavored salt.
10:16 Has to be flavored with vanilla.
10:18 Simply scrape out the vanilla seeds
10:19 and add to sea salt along with the pod to store.
10:23 Now, that basically keeps forever.
10:25 There's no sale by date because it's salt and vanilla.
10:27 So, so fragrant, so delicious.
10:30 You don't need much of this fragrant salt
10:32 to intensify the sweetness of the pineapple.
10:35 Pineapple.
10:38 Slice peeled pineapple into wafer thin pieces.
10:41 It's almost like nice little discs.
10:44 Slightly transparent.
10:45 Once you've sliced the pineapple,
10:52 take the flavor to another level.
10:54 A light sprinkle of vanilla salt and arrange
10:56 the pineapple in a flower shape.
10:58 It's a beautiful way of finishing a meal.
11:07 The fragrance of the vanilla, the crunch with the salt.
11:14 And the vanilla salt just marinades
11:18 the pineapple beautifully.
11:19 Then scatter nutrient rich pomegranate seeds over the top.
11:23 To finish, finely shredded fresh mint.
11:26 Just slice them really thin.
11:30 And then that'll give that nice, cool, minty flavor.
11:36 Pineapple.
11:37 My carpaccio is ready and my gazpacho
11:39 has been marinating in the fridge.
11:42 Time to blend the soup.
11:43 In.
11:54 Onto your blender.
11:56 And start off nice and slowly.
12:00 Blend until super fine and gloriously silky.
12:03 And serve refreshingly cold.
12:07 Get your bowl.
12:08 And pour it in.
12:12 Now, to finish it, get some fresh basil.
12:18 Roll it nice and tight.
12:19 And shred it.
12:24 And then drop it into your bowl.
12:27 Fresh chopped basil.
12:30 And then finally, just a touch of extra virgin olive oil,
12:34 just to give that really nice additional freshness.
12:39 And look at that.
12:40 Healthy and delicious.
12:41 Gazpacho soup to me is a taste of Mediterranean sunshine
12:51 in a bowl, followed by the wafer thin cup
12:54 of pineapple with jewels of pomegranate goodness
12:57 for dessert.
12:58 Practically all of your five a day
13:00 in one incredible, healthy lunch.
13:04 Coming up, it's dinner time.
13:05 And my youngest, Tilly, shows she's
13:07 champion of healthy cooking.
13:08 It's a bit like pure gold.
13:11 With a winning way to eat salmon.
13:14 I think we did well.
13:15 High five.
13:17 It's not just me.
13:18 My whole family is pretty sport mad.
13:20 My wife, Tana, runs marathons.
13:21 Jack's crazy about football and swimming.
13:24 Megan loves swimming too, and is in the local club.
13:26 Holly's mad about hockey.
13:28 And Tilly plays netball for the school.
13:30 So a healthy diet is an important one.
13:33 But we're pretty relaxed about it.
13:35 My philosophy is simple.
13:37 Try and eat less of the bad stuff
13:39 and eat more of the good stuff.
13:41 And joining me in the kitchen is my netball nut, youngest,
13:44 Tilly.
13:45 For dinner, it's a meager rich teriyaki salmon with a buckwheat
13:48 soba noodle salad brimming with healthy greens.
13:52 And a light Aperol spritz jelly for dessert.
13:54 First job, the teriyaki marinade for the salmon.
13:58 Tilly, can you help daddy with the salmon, please?
14:01 Right.
14:02 Teriyaki, delicious, sticky, sweet salmon.
14:07 OK?
14:08 First of all, I'd like you to do a little seasoning
14:11 on the salmon, please, with salt and pepper.
14:14 Thank you.
14:15 All right, I want you to slice the garlic.
14:17 One in front, two behind.
14:19 Yeah?
14:21 Oh, oh, you're a bit faster in your age.
14:24 Ah, good girl.
14:26 Thank you.
14:27 Right, garlic in with the ginger.
14:29 So we're going to make a marinade.
14:31 OK?
14:32 Do you know what a marinade is?
14:33 It's what you coat something in.
14:35 That's right.
14:36 So let's start off with soy sauce, three tablespoons.
14:40 One.
14:41 Good.
14:42 Two.
14:43 Good.
14:44 Three.
14:45 This is rice wine, also known as mirin.
14:47 One in.
14:48 You know what that is?
14:49 That's maple syrup.
14:51 It's a bit like pure gold.
14:53 Beautiful.
14:54 And a little touch of olive oil.
14:56 Now--
14:57 It smells really good.
14:59 I want you to rub the salmon in the marinade.
15:03 If you can get a chance to do this the night before,
15:06 the salmon actually changes color.
15:08 But it's fine, even with 10 or 15 minutes
15:10 before you start cooking it.
15:11 Does the ginger and garlic give it a different taste?
15:15 Do you know what?
15:16 It helps improve the taste.
15:17 When we cook it, it has this really nice glaze on there.
15:20 OK?
15:21 Right, let's put that in the fridge to marinade,
15:22 and we'll start the jellies.
15:25 To follow the teriyaki salmon, a grown-up light dessert,
15:29 prosecco and Aperol spritz jelly.
15:32 Start by soaking gelatin sheets in cold water.
15:35 Pour prosecco, 100 milliliters of water,
15:40 and caster sugar into the pan.
15:43 Heat until the sugar's dissolved,
15:44 then add your gelatin sheets.
15:46 Leave the mix to cool.
15:47 Top up with more prosecco and a dash of the bitter,
15:50 sweet Italian Aperol.
15:53 Then pour into tumblers, over orange slices,
15:56 and leave to set in the fridge.
15:59 All the refreshments of a spritz in a perfect jelly form.
16:03 With teriyaki salmon's marinating,
16:10 time to get on with the noodle and vitamin-packed veg
16:12 and seed salad.
16:13 So the noodles.
16:14 Why are they this color?
16:16 They're this color because they're made out of buckwheat.
16:19 OK?
16:20 And then we're going to drop them in.
16:21 So nice and carefully, if you slide them that way,
16:24 and then you go like that in your hand.
16:26 I'll show you there.
16:28 And then look.
16:29 Hold them like that, and drop them into the pan.
16:32 OK? Got them?
16:33 Yeah.
16:34 OK, so hold on tight.
16:35 Off you go.
16:36 Nice.
16:39 Do they take longer to cook?
16:41 No.
16:42 Do they take longer to cook than normal?
16:44 Actually take literally five minutes.
16:47 Now, what are they?
16:48 Sugar snap peas.
16:49 Sugar snap peas.
16:51 OK.
16:52 They're so crunchy.
16:53 Really crunchy.
16:54 Now, carrot and kale.
17:00 I'm going to show you a really quick way
17:01 of slicing carrot ribbons.
17:03 So just come down.
17:06 Oh, it's just a bit like peeling them, but--
17:08 That's right.
17:09 Off you go.
17:10 There we go.
17:11 Nice big, long ribbons.
17:13 Sugar snap peas in.
17:14 Yeah.
17:15 OK.
17:16 In to the noodles.
17:17 I've got two.
17:19 Oh, thank you.
17:20 Wake up, buddy.
17:21 Next, kale.
17:23 Now, you know how good that is for you, right?
17:25 Yeah.
17:26 Kale in.
17:28 Right, how are the ribbons?
17:29 They're good.
17:30 Oh, that's nice.
17:33 You OK?
17:34 You got some salt and pepper on you a little bit, carrot?
17:38 Ribbons go in.
17:41 Good girl.
17:42 I didn't forget any like you did.
17:43 Is that-- excuse me.
17:45 And because we've shaved them really thinly like this,
17:48 how long do you think they're going to take to cook?
17:50 About a minute.
17:52 Oh, it looks so yummy.
17:53 It does look yummy, doesn't it?
17:55 Now we're going to drain the noodles.
18:00 That is beautiful.
18:01 See how the kale's cooked?
18:02 What happens if you cook the vegetables for too long?
18:04 Would they just go a bit hard?
18:06 No, they'll go soft and mushy.
18:09 OK.
18:10 And then we're going to drop the noodles in.
18:15 And now, we're going to make those noodles taste even
18:18 better.
18:19 I'd like you to put a little bit of salt and pepper on there
18:20 for me, please.
18:22 Next, chop.
18:28 Just bring your hands through.
18:29 Watch your fingers, please.
18:30 We'll put a dressing on there.
18:36 Ginger goes in.
18:37 I can smell that from here.
18:38 You can, can't you?
18:40 How nice is that?
18:41 It's going to be like a multi-season salad
18:44 with all the colors.
18:45 Isn't it?
18:46 Now, what's that?
18:48 What's that smell?
18:51 Sesame oil.
18:53 That's the same.
18:54 That's right.
18:54 Sesame oil.
18:55 A touch of sesame oil over.
18:58 OK.
18:59 Rice wine vinegar.
19:01 A little splash.
19:03 OK.
19:05 And then finally, a little touch of soy sauce.
19:09 I'll let you drizzle that in, please.
19:12 Mm.
19:13 That's it.
19:15 One little final ingredient.
19:18 What's that?
19:19 Seaweed.
19:20 Whose favorite's that?
19:21 Jack's, Holly's, and mine.
19:24 Slice it into strips.
19:25 OK.
19:26 I'm going to chop that.
19:29 Oh, how is that?
19:31 Good.
19:32 I'm going to sprinkle that on top of the noodles.
19:36 And I'll squeeze the lemon juice.
19:39 Oh, excuse me.
19:40 I also had a lemon shower today.
19:44 The soba noodle salad is ready.
19:46 Now, we'll get on and cook the salmon.
19:50 Oh, it looks good.
19:51 Doesn't it?
19:52 Boom.
19:55 Let's go.
19:57 Boom.
19:58 Right.
19:58 Pan nice and hot.
20:00 What did I show you when you put fish in the pan?
20:01 Which way did you put it in?
20:03 You put it in skin down first.
20:06 That's right.
20:07 And then there's the pan there.
20:09 And you put it in there.
20:10 And you lay it away from you.
20:11 If you lay it towards you, what happens?
20:13 It will spit at you.
20:14 It will splash.
20:15 That's right.
20:15 So take your time.
20:17 Good girl.
20:17 Good girl.
20:23 And the last one.
20:24 Good girl.
20:25 Very slippy.
20:25 Very slippy.
20:27 That's why it's so fresh.
20:28 Nice.
20:30 Nice.
20:31 A nice little bit of ginger on there now.
20:32 And obviously, garlic.
20:34 It smells of a mixture of all the flavors.
20:36 Doesn't it?
20:37 Yeah.
20:38 So a nice color on the salmon.
20:40 Mm, nice and crispy.
20:41 Nice and crispy.
20:42 That's right.
20:44 And I'd like you to pour the rest of the marinade
20:47 over for me, please.
20:50 Nice.
20:51 OK.
20:55 Now the salmon's going to glaze now.
20:57 Well done.
20:58 You're getting good at this cooking stuff.
21:00 You know that.
21:01 Would you like to be a chef when you grow up?
21:02 Yeah.
21:04 Really, would you like to have your own restaurant one day?
21:05 I'd like to have a bakery.
21:07 A bakery?
21:08 Me and Jack were planning on opening one together.
21:10 Oh.
21:11 And we do the paninis and make the coffees.
21:13 And I do the cakes and the cookies.
21:15 Then it's going to have, like, scrambled eggs for breakfast.
21:18 So you've already thought this out?
21:20 Yeah, we were planning it the other night
21:21 and when we couldn't sleep.
21:23 And who's going to be the head chef?
21:25 And who's going to be the sous chef?
21:26 No, we're not going to do that, because we've both
21:28 got different roles in it.
21:29 Oh, I see.
21:30 This is well thought out.
21:31 Yeah.
21:32 But we're not going to need anybody else apart from me
21:34 and him, so no other people.
21:36 That's nice.
21:37 Sounds amazing.
21:39 You get the spoon here like this, OK?
21:42 And just tilt the pan.
21:43 I'll tilt the pan.
21:44 You glaze the salmon for me, please.
21:46 Now, they, my darling--
21:49 Are ready.
21:49 Are ready.
21:51 Do you keep the ginger on top of it?
21:53 Yeah.
21:55 What was your favorite type of salmon when you were little?
21:58 Salmon fish cakes.
22:00 Oh, I like those.
22:01 You like those?
22:04 How does that look?
22:05 That looks delicious.
22:06 I'd like you to carry that very carefully over to the table.
22:09 OK?
22:10 And I'll carry your noodles.
22:11 Ready?
22:12 Let's go.
22:13 Well done.
22:14 So I'm fascinated with this restaurant
22:16 you and Jack are going to open.
22:17 You know it?
22:18 Patisserie.
22:19 Patisserie.
22:20 This is my ultimate healthy dinner.
22:22 It's fresh, home cooked, and full of goodness.
22:26 But most importantly, it's absolutely delicious.
22:30 Meg, Holly, Mom, dinner.
22:33 So we have a delicious teriyaki salmon with soba noodles.
22:36 These look and sound super healthy.
22:39 What about you?
22:40 I think we did well.
22:41 High five.
22:42 Nicky would say, done.
22:44 Boom.
22:45 Thank you.
22:46 Boom.
22:47 Mm.
22:49 To collect selected recipes from the show,
22:51 go to my scrapbook at channel4.com/gordon.
22:57 Next time, it's my ultimate home cooked street food.
23:00 Something quite exciting about eating spice for breakfast.
23:04 Finger licking treats that will have everyone racing
23:07 indoors to sit down and eat.
23:09 I love fried chicken.
23:11 I love it more than you do.
23:14 Hugh's taking fruit to places you've never seen before.
23:17 I suppose that means to Belgium or something.
23:19 River Cottage to the core tomorrow at 8.
23:22 Stay with 4next, though.
23:23 We're off to Jamie's.