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00:00Welcome to Cook 30.
00:23I'm Jeremy Dixon from the Revive Cafes in Auckland, New Zealand.
00:26And I also wrote the Revive Café cookbooks.
00:29And today I'm going to share with you some delicious café meals that you can cook in your own home.
00:36Cook 30 food is all about using whole food, plant-based ingredients.
00:40We're going to use great protein sources like beans, lentils and nuts.
00:45Whole grains like brown rice, quinoa and oats.
00:48We're going to be using fresh fruit and vegetables and tying it all together with international flavours and fresh herbs and spices.
00:55And the best part about Cook 30 food is you do not have to spend hours slaving away in the kitchen.
01:03I'm going to show you how you can make a delicious meal for your family in the next 30 minutes and they will love it.
01:09On the menu today we have a dalatui served on brown rice.
01:17We're also going to have a chunky Greek salad and a green pea and sesame mingle.
01:23And to finish it off, an amazing delicious dessert, carob better than ice cream.
01:28Before you start cooking in a very short time, you want to make sure you're really well prepared.
01:35Fast meals do not happen by accident.
01:37We've got a clear workspace here.
01:39We've got pots on the stove, hot and ready to go.
01:43The jug is full of boiling water and already boiled.
01:45And also we have fresh fruit and vegetables and our pantry stocked with all the foods we're going to need.
01:52Now, first job today is to get the brown rice on.
01:56And brown rice is a great healthy alternative to white rice.
01:58It's full of a lot more fibre and vitamins and minerals.
02:02And the recipe for brown rice, a lot of people are scared of cooking brown rice because it always turns out hard or takes too long.
02:07But follow this formula and it will work every single time.
02:11So the recipe is we want two cups of brown rice to a pot and then we want four cups of boiling water.
02:24It can be cold water but this just speeds up the process.
02:27So the ratio is two to one.
02:33Two cups, another two cups equals four cups.
02:37So I'm just going to turn that up on high.
02:42Now a few rules in cooking brown rice.
02:43Number one is you want the lid on.
02:45We're using the absorption method.
02:47So we want the water to be absorbed into the rice, not steaming out the top of the pan.
02:52And the second rule is do not stir.
02:54You want little steam vents to happen in the rice that will cook it properly.
02:57So if you stir it, you're going to disturb that.
02:59So don't stir it.
03:00So when that comes to the boil, we'll generally cook it for around about 20 to 25 minutes and we'll turn it down so it's just simmering.
03:08So the rice is on.
03:10Okay, we're going to need some lentils for our dalatuli.
03:13And a dalatuli is kind of a cross between a dal and a ratatui.
03:16So it's kind of a combined dish.
03:19So red lentils are an amazing ingredient to have.
03:22Make sure you have them in your pantry.
03:23They cook in about 10 to 15 minutes.
03:27Highly nutritious, full of protein.
03:29They've got a really nice flavour.
03:31And the recipe for these is basically you want to use one cup of lentils.
03:38And we want three cups of water.
03:45That's two cups.
03:49And not quite enough.
03:50We'll just finish it off with some water from the tap.
03:56So that's three cups of water to one cup of lentils.
03:59And we're not going to put the lid on.
04:00We're going to just let that cook away slowly.
04:03Now lentils do have a habit of wanting to stick on the bottom.
04:06So you've kind of got to keep a little bit of an eye on them to make sure they don't burn.
04:11So that's two good jobs underway.
04:13The brown rice and the lentils and our meal is well underway.
04:16So let's start on the rakatui side of the dalatui.
04:21Let's get some ingredients from the fridge.
04:26Okay, the first thing we want to get underway is probably a red onion.
04:30So we're just going to remove the skin from this.
04:35And by using a red onion, we're going to add lots of colour.
04:40It's going to be a really colourful dish.
04:43So remove all the skinny skin bits, which is the most complicated part of getting an onion prepared.
04:49So we're just going to, oops, remove more.
05:10We're going to dice it to nice big chunks.
05:13Probably about one inch, two centimetres.
05:19Start with about two tablespoons of oil in the pan.
05:25And get that underway.
05:27Love that sizzling sound.
05:32I'm going to add some garlic.
05:33So probably three nice cloves of garlic.
05:42A quick way of doing garlic, just put the garlic into the press.
05:44Skin and all, and squeeze it through.
05:49How's that?
05:54Okay, eggplant.
05:55Now this is a crucial ingredient.
05:58And this just goes lovely, soft and beautiful.
06:00So it's a good addition to this dish.
06:05So again, we're just going to cube it up.
06:08And the eggplant can take a while to cook.
06:10So to make sure we don't slow the dish down,
06:14we're going to make sure we cut it reasonably small.
06:18So it's still got chunks, but they're not massive chunks.
06:21So you probably want to stick to around about one centimetre, half inch.
06:26So it cooks properly in the time that we've got.
06:30So again, just try and economise on your cuts.
06:34Line up everything.
06:36And that way you save a lot of time when you're cutting.
06:43Now we could have put the dal in with the vegetables.
06:47But you run the risk that one of them is going to be undercooked.
06:50So by cooking everything in different dishes,
06:53you can cook the dal perfectly so it's nice and soft.
06:57And you make sure the vegetables are cooked properly and not overcooked.
07:00Often when you try to cook too many ingredients together,
07:04your one becomes undercooked and it just kind of ruins the whole dish.
07:06So it's worth the extra effort just getting an extra pot going for the dal.
07:15Turn that up nice and high.
07:18It's going to start cooking.
07:21Okay, we're going to add some mushrooms.
07:26Got a nice stack of mushrooms here.
07:28Just going to wash them.
07:30And we're just going to halve these.
07:41Just put a runner knife through them.
07:44If they're small mushrooms, you can probably get away with using
07:47whole mushrooms or extra big ones.
07:49Just chop them up.
07:50You kind of want all your pieces in this to be approximately the same size.
07:54So we probably want around about 100 grams of mushrooms.
08:02The thing with mushrooms and the eggplant is these all shrink down significantly.
08:09That's probably around about 100 grams.
08:12Put them in there.
08:14Get them underway.
08:19Give them a good stir around.
08:21But yes, there's more ingredients.
08:22We're going to add a zucchini or a courgette, depending on what country you come from.
08:29Just going to cube it.
08:32Just into similar size cubes.
08:35And adding another colour.
08:39Red pepper.
08:41Or capskim.
08:45Take the seeds out.
08:48And we're just going to, again, just roughly cube it.
08:51So we're not looking for little pieces.
08:53We're looking for lovely, big, chunky bits.
08:54And these will cook down into a nice size and become a really nice texture
08:59that's going to mingle well with the creaminess of the dal.
09:05It's got quite a bit in there, isn't it?
09:07So that will slowly reduce down, especially with the mushrooms and the onions.
09:11Looking nice and colourful.
09:17Also going to add some celery.
09:18Just a stalker celery.
09:22So these are kind of all your traditional ratatouille ingredients.
09:25And a bit of ginger.
09:32So we're going to add two tablespoons of ginger.
09:36One.
09:37Two.
09:38This is just pureed ginger.
09:40You can use fresh ginger that you chop up really finely if you want.
09:42But this is a really great time-saving ingredient.
09:45So that should be most of the ingredients.
09:49I really love just firing lots of colours into a dish and just watching it cook together.
09:57So we've got to keep an eye on that.
09:58We don't want it to burn.
10:00We've got a reasonably high heat.
10:02We'll keep stirring it until those flavours will start to mingle together.
10:07So that's well underway.
10:07Okay, a chunky Greek salad is one of my favourite salads to make.
10:16It's just full of such fresh flavours and lots of chunky vegetables.
10:21So platter's always a good way to serve a salad.
10:24I kind of like either platter or a wooden bowl, but we'll use a nice big white platter.
10:28We're going to start off with some baby spinach.
10:30Got a reasonably big box here.
10:32We're not going to use all this.
10:33So as you can see, that's just a lovely baby spinach, basically.
10:37You can find that at your supermarket.
10:39It's looking a little bit dry.
10:40We're just going to put a little bit of water in it just to give a little bit of life.
10:45And just kind of see, just breeze a little bit of life into the salad with just a little
10:48spot of water.
10:49So don't be scared to add a little bit.
10:54We'll just start with the bed of the baby spinach.
10:58We've got some lovely cherry tomatoes.
11:00You can use whole tomatoes and cube them, but there's just amazing cherry tomatoes around
11:05at the moment.
11:05And I'm just going to throw these on whole, just like that.
11:11I'm not going to chop these ones up.
11:14You can if you want to.
11:19Look at that.
11:21Our next good ingredient for a Greek salad is a little bit of red onion.
11:24Now we don't want to be breathing onion fumes over everyone for the rest of the day.
11:29So we want to go reasonably cautious.
11:30So we're just going to just grab just a few little cubes.
11:39Just to add a little bit of color and just a little bit of bite.
11:42So reasonably small pieces.
11:49Just about, just about that much.
11:53Just to help along a bit.
11:55And I've got a orange pepper.
12:04I'll be half an orange pepper.
12:07And just adding a little bit of extra color.
12:11This probably technically doesn't belong in a Greek salad.
12:13And I'll probably get thrown out of a Greek kitchen.
12:17But if in doubt, add some color.
12:22Slightly different shade of orange to the tomatoes.
12:25And of course, a Greek salad would not be a Greek salad without some olives.
12:29So these black olives.
12:32Well, these are kalamata olives, which have an incredible flavor.
12:36And I prefer to get olives that have the stones taken out of them.
12:40Your olive purist would always tell you that the best olives will always have a stone in them.
12:45But I'd rather just sacrifice a little bit of flavor.
12:49And not have to worry about chomping down on an olive stone in the middle of my meal.
12:54So that is pretty much the chunky Greek salad.
12:58So that's ready to go.
12:59Except for the dressing.
13:01So just before we're about to serve, I'll squeeze some lemon juice.
13:04And a bit of a swig of olive oil over it.
13:05And then it'll be ready to go.
13:07If we do that now, the salad will kind of start aging.
13:10So you want to make sure it's as fresh as possible when we serve it.
13:15If you've just joined us on Cook 30, we are cooking a delicious meal in just 30 minutes.
13:20We're starting with the dalatui.
13:22Which is a cross between a dal and a ratatui.
13:26We're going to be serving this with brown rice.
13:28And a chunky Greek salad.
13:31We also have a green pea mingle.
13:34And to finish, a wonderful dessert.
13:36Carob better than ice cream.
13:39We're making fantastic progress.
13:41The dalatui is coming along well.
13:44These vegetables are slowly cooking, reducing down.
13:48We'll just give everything a nice big stir through.
13:51Look at that.
13:52Smelling amazing.
13:53That ginger's coming through.
13:55As you can see, the mushrooms are getting smaller.
13:58So we'll just keep turning that.
13:59Keep it on a nice high heat.
14:00Making sure it doesn't burn.
14:02The lentils.
14:04Look at those.
14:05They're nearly done.
14:06There's still a little bit of water in there.
14:08So we'll keep cooking them for a bit more.
14:10The rice is happily cooking.
14:13So we're well underway.
14:14And also, yeah, the Greek salad is nearly finished.
14:18Let's do the green pea mingle.
14:21So from the freezer, we're going to get some frozen peas.
14:26This is a very simple dish.
14:28I'll even have people tell me how their children
14:29who would not normally eat peas or green things
14:32will actually eat this dish.
14:34So we're going to start with just a touch of oil
14:36in this pan, which is just warm.
14:42Then we're going to put in two cups of peas.
14:47About two cups.
14:50Some ingredients to use.
14:51Put the peas back in the freezer
14:53so they don't defrost.
14:55We're going to add some garlic.
14:57Two nice cloves of garlic
14:59into the garlic press
15:02and squeeze it through.
15:07There we go.
15:11We're going to put in a sprinkling of salt.
15:17Just give that a bit of a mix around.
15:21We'll just turn out the heat a bit.
15:24This is a really simple green thing
15:26that you can have.
15:30Look at that.
15:31We're also going to add some kale
15:33just to give it a bit of interest.
15:35You could use Swiss chard
15:36or any kind of even baby spinach or spinach
15:38but just something green
15:39just to give it a little bit of texture and interest.
15:41So we're going to slice this really thinly
15:44and just put this in there.
15:49It's just going to wilt down a little bit
15:50and just become part of this lovely mingle.
15:54So we probably want about
15:55two to three chopped cups.
15:59and we'll just
16:02let that just happily mingle around
16:05in that pan with the garlic
16:06and the oil
16:07and the salt
16:08and in a couple of minutes
16:09it'll reduce down
16:10it'll be a really nice
16:11lovely dish.
16:14You might put this in.
16:15Can't waste this.
16:16Never have too much kale or greens.
16:23We'll just keep an eye on that.
16:24So it's well underway
16:25and to finish this
16:27all we do
16:27is just put it on a platter
16:28or a bowl
16:29and add
16:31toasted sesame seeds.
16:32Very, very simple.
16:36Okay, now it's time
16:37to make the beautiful dessert.
16:39The carob better than ice cream.
16:42So we're going to need
16:42a food processor for this.
16:44This won't work with a blender
16:45because you need to have
16:46a nice thick consistency.
16:49We're going to go to the freezer
16:50and get some bananas
16:51and we've pre-frozen
16:53some bananas
16:54in a plastic container.
16:56When you ever have any bananas
16:57that are going spotty or old
16:59chop them up
17:00and put them into a container
17:01like this.
17:02Brilliant.
17:03So we're just going to put this in
17:04we've got about three bananas in here
17:06they normally stick together
17:07so you need to separate them.
17:10I'm just going to put
17:10all these lovely
17:11banana sticks
17:14all nice and frozen
17:16make sure you separate them
17:20makes it easier on the blender
17:21for the food processor.
17:22So three bananas
17:24then we're going to put in
17:26three tablespoons
17:27of carob powder
17:28and carob is like
17:29a really healthy version
17:30of cocoa
17:31so we put one
17:32two
17:34three
17:35we're going to put
17:37two tablespoons of honey
17:38the honey required
17:40maybe more or less
17:41depending on your bananas
17:42if you freeze your bananas
17:43when they're nice
17:44and ripe
17:46they'll be sweet
17:46they may not need any honey
17:47and if they're not sweet
17:48you may need more honey
17:49so
17:50we're just going to put it in there
17:51and
17:52start it off
17:54I'm going to stir this
17:58this ratatouille is coming along well
18:00look at that
18:01everything's reducing down
18:02cooking beautifully
18:05give this
18:06this guy a bit of a
18:08flick over
18:10look at that
18:11you can see the kale
18:12getting nice and dark green
18:13it's kind of
18:15shrinking down a little bit
18:16and the lentils
18:18there's pretty much
18:20no water left
18:21so I'm going to turn
18:21those lentils off
18:22and the rice
18:25I think that's probably
18:26got a few more minutes
18:26as well
18:27okay what's happening
18:29over here
18:30okay
18:33it's a little bit
18:34as you can see
18:37it's quite
18:37it's quite
18:40gluggy still
18:42that's okay
18:44just give it a
18:45bit of a
18:46pat down
18:47and give it another
18:49chance to blend
18:51eventually that banana
18:52will just start
18:53slowly melting
18:54we don't want to melt
18:55too much
18:55and become
18:59kind of an ice cream
19:00consistency
19:01so it's quite fragile
19:03you may need to do this
19:05a few times
19:06I am going to add
19:23a little bit of water
19:24and that can sometimes
19:26help it along a bit
19:27as well
19:27you don't want to add
19:31too much
19:32because you want it
19:32to retain the nice
19:34smooth ice cream
19:36texture
19:37if you add too much
19:43it can become
19:43a little bit liquid
19:44as you can see
19:50it will just start
19:50turning
19:51just have a little bit
19:55of patience
19:56we'll get there
19:56eventually
19:57let's get this guy
19:59a little bit of a stir
20:00nearly there
20:07so you can see
20:07some of it
20:08is starting to
20:08become like ice cream
20:10here it goes
20:19I think it's turning
20:20now
20:20it's getting there
20:24it's nearly there
20:31there's a big lump
20:47in there still
20:48I think it's done
21:03look at that
21:04look at this
21:06beautiful
21:08silky
21:09ice cream
21:11texture
21:12isn't that just
21:12beautiful
21:13it's worth the wait
21:13so we're going to
21:15put it into this bowl
21:15here
21:15we're not going to
21:16serve it up
21:17straight away
21:17because it is going
21:19to melt
21:20so we're going to
21:21put it in this bowl
21:22here
21:22and we're going to
21:23put it in the freezer
21:24now this will not
21:25keep indefinitely
21:26in the freezer
21:27it will just turn
21:27into a block of ice
21:28but for the next
21:29five or ten minutes
21:29before we serve our meal
21:30it will just keep it
21:31cool and stop it
21:32from melting
21:32and then we'll just
21:34plate it up
21:34into some nice cups
21:35before we do
21:36so straight into
21:37the freezer
21:38these vegetables
21:41are looking beautiful
21:42just look at that
21:43you know those
21:44are going to taste good
21:44so let's add
21:46the lentils
21:47put them in there
21:50look how quickly
21:52they go soft
21:53one of my most
21:55favourite protein
21:56sources
21:56we're also going to
21:59add some salt
22:00teaspoon of salt
22:02and two tablespoons
22:05of honey
22:06just a bit of
22:07extra sweetener
22:08and some crushed tomatoes
22:14so these are the ones
22:16that are kind of already
22:16mixed up and nice and
22:18evenly crushed
22:19if you do have whole
22:21tomatoes or
22:22the little chunks in water
22:23make sure you blend them up
22:25and we're just going to
22:26blend this up
22:27the most exciting part
22:29of the meal
22:29is just when the ingredients
22:31come together
22:31and you stir
22:32everything in
22:33it just starts
22:34looking so wonderful
22:36we'll turn it up
22:39a little bit
22:40look at that
22:43stir stir stir
22:49see what those beautiful
22:51mediterranean ratatouille
22:53vegetables
22:54and the nice kind of
22:56meaty taste of the
22:57lentils and the dal
22:59just delicious
23:02so that's pretty much
23:05ready to go
23:05we're just going to
23:06let it warm up for a bit
23:07before we garnish it
23:08now this is ready
23:11they don't need overly cooked
23:13so we've got the
23:14beautiful kale
23:16and the peas there
23:18just a great combination
23:21a bit of garlic
23:24oil and salt
23:25and to finish those off
23:28we're just going to
23:29do a little drizzle of honey
23:30and some sesame seeds
23:37toasted sesame seeds
23:39we'll just finish these off
23:40well
23:40you can toast your own
23:42or you can buy them
23:42pre-toasted as well
23:43that's just a lovely little
23:46little
23:47little green
23:49dish to have
23:50okay I think that's
23:52warm through
23:53this doesn't need cooked
23:53just needs warming
23:54so we'll turn that off
23:55and we'll put some
23:58cilantro on it
23:59just for a good garnish
24:01this is how I keep
24:03my herbs in the fridge
24:04wrap them up in a paper towel
24:07and wet them
24:08and they can last
24:09for up to a week
24:10in the fridge
24:10really really good way
24:12of storing your herbs
24:12so they're basically
24:14kept nice and cool
24:15nice and moist
24:16and they don't dry out
24:17that's a nice
24:19big
24:21there we go
24:25over that
24:25just the green
24:27just makes it
24:27look beautiful
24:29now a Greek salad
24:31we'd better finish that
24:32oh no I forgot the cucumber
24:33you cannot have a Greek salad
24:35without a cucumber
24:36so grab a cucumber
24:39preferably one that you can
24:40eat the skin with
24:41and we're just going to chop up
24:45around about half
24:47and keeping with the big chunky
24:49theme
24:49we're going to
24:51just throw these chunks of
24:54cucumber
24:55through the salad
24:57here we go
25:02just kind of
25:02mingle it all through
25:04make sure you bring some of the yummy
25:08colourful bits to the top
25:09they generally by default
25:11sink down to the bottom
25:13just a lug of virgin olive oil
25:16just a little bit
25:19and we'll just
25:21chop a lemon
25:23and a squeeze of lemon juice
25:25through my fingers as well
25:27so those three are finished
25:34and the rice
25:36better get some rice as well
25:38so we're just going to pour some of this
25:42brown rice
25:43as you can see there's no water left
25:44you can see all those beautiful steam holes there
25:46that have been used to cook the rice
25:48and we'll put that in there
25:49spoon it in
25:53now always cook more rice than you need
25:54and the rest
25:55can go into the fridge to be used tomorrow
25:57for a stir fry
25:59I think I'll just put some spring onions
26:03or scallions on top as a garnish
26:04just like that
26:09there we go
26:17all I need to do now is just
26:19plate up that dessert
26:20and we're ready to hit the table
26:22how you make
26:26delicious healthy meal for your family
26:28in just 30 minutes
26:30the amazing dalatui
26:32a cross between a dal and a ratatui
26:35chunky greek salad
26:37brown rice
26:38and the lovely green pea mingle
26:41and of course for dessert
26:42the carob better than ice cream
26:45a healthy delicious meal
26:46thank you for joining me today on Cook 30
26:49I hope you've learnt some new skills
26:51and some new ingredients
26:52that you can use in your kitchen
26:53and I look forward to seeing you next time
27:22you
27:24you