Smilow Shares- Chop & Chat with Max and Nat: Fighting Cancer as a Family

Transcript

• 00:00Ahead and get started. Alright.
• 00:01So Alright. Okay. So welcome
• 00:04to our second
• 00:06Second. Yeah. Our second Chop
• 00:07and Chat with Max and
• 00:08Matt. So this is something
• 00:10that we kinda started
• 00:12on a whim to,
• 00:14you know, bring oncology nutrition
• 00:16research based information to patients
• 00:18and families, but also
• 00:20reduce stress in the kitchen,
• 00:22make everybody feel a little
• 00:23bit more comfortable without, you
• 00:25know, picking up a knife
• 00:25in the kitchen, actually cooking
• 00:27food at home. Yeah. So
• 00:29we felt it was kind
• 00:29of a nice little mix
• 00:31of of both worlds Mhmm.
• 00:32To to reach people that
• 00:34really need the information. So,
• 00:36hopefully, you're comfy at home.
• 00:37We're gonna kinda cook. We're
• 00:39gonna talk.
• 00:40Feel free to send some
• 00:42questions through, like we mentioned.
• 00:44But tonight's topic,
• 00:46is gonna be five or
• 00:48tips for fighting cancer as
• 00:49a family.
• 00:51And I know this is
• 00:52always a big topic for
• 00:53me as an oncology at
• 00:55a college oncology dietitian at
• 00:57Smilow
• 00:58because I'm talking to a
• 00:58lot of cancer survivors on
• 01:00a regular basis.
• 01:01And their big concern is,
• 01:02well, how can I cook
• 01:03for my family? How do
• 01:05I spread information to my
• 01:06friends and family about how
• 01:07to lower their risk of
• 01:08cancer and also prevent cancer
• 01:10recurrence in their own situation?
• 01:12So my name is Natalie.
• 01:14I'm the I'm one of
• 01:15the oncology dietitians at Smilow
• 01:17Cancer Hospital. I run the
• 01:18integrative medicine nutrition program and
• 01:20also the survivorship oncology nutrition
• 01:23program.
• 01:23And this is Max. Yeah.
• 01:25I'm Max Goldstein. I am
• 01:26a chef and a registered
• 01:28dietitian.
• 01:29I run the day to
• 01:30day operations as well as
• 01:31all of the patient facing
• 01:33classes here at the at
• 01:34the teaching kitchen,
• 01:36where we see patients from
• 01:37all across the health system.
• 01:40A lot of internal medicine,
• 01:42digestive health, heart and vascular,
• 01:44but also
• 01:45anyone from oncology if they
• 01:46ever want to be referred.
• 01:48Whether you know, wherever you
• 01:49are at in your in
• 01:50your journey there, like, we'd
• 01:52love to have you in
• 01:52the kitchen. I think the
• 01:53things that we're gonna be
• 01:54talking about tonight,
• 01:55very similar to what we
• 01:56do in person with the
• 01:58patients. And again, it's the
• 01:59idea of
• 02:00we're not here to tell
• 02:01you that you need to
• 02:02totally reinvent everything that you're
• 02:04doing or change everything that
• 02:05you're purchasing, but how can
• 02:07you make some really
• 02:08simple swaps,
• 02:10build some confidence in the
• 02:11kitchen,
• 02:12and make food that's still
• 02:13gonna be delicious because food
• 02:14is still supposed to taste
• 02:15good and, you know, evoke
• 02:17joy and, you know, be
• 02:18something that we can share
• 02:19with friends and family. So
• 02:21Yep. Love that y'all are
• 02:22here. I do see a
• 02:23couple of questions popping in.
• 02:24I just wanna make sure
• 02:24that no one's saying we
• 02:25have audio issues or anything.
• 02:28Nope. No audio issues. Just
• 02:30some questions. Wonderful. Perfect. Well,
• 02:31we can kinda address those
• 02:32questions as we go. Yep.
• 02:35Great. I'm gonna jump into
• 02:37our little quick lesson and
• 02:38then for Yeah. Perfect. Perfect.
• 02:40So I'm gonna start with
• 02:41a, like, a quick five
• 02:43minute nutrition
• 02:44kind of lesson,
• 02:45top five tips for fighting
• 02:47cancer as a family that
• 02:48I I put together based
• 02:49on conversations
• 02:50that I have with patients
• 02:51on a regular basis.
• 02:53And what Max said is
• 02:54huge. Progress over perfection. So
• 02:57social media,
• 02:59TV,
• 03:00there's all this information being
• 03:02thrown at you, especially cancer
• 03:03survivors. They're,
• 03:05they're susceptible to information.
• 03:07And we want you to
• 03:08know that you don't have
• 03:09to do all organic. You
• 03:11don't have to be, you
• 03:12know, pulling vegetables from your
• 03:13own garden. You don't have
• 03:15to be,
• 03:16you know, cooking sourdough bread
• 03:17from scratch to feel like
• 03:19you're doing something good for
• 03:20your health.
• 03:21So,
• 03:23I put together just a
• 03:24few tips, and
• 03:25the the things that we're
• 03:26gonna cook today are gonna
• 03:27go along with those those
• 03:29common tips that we that
• 03:30we're gonna go over. So
• 03:31number one is cut out
• 03:33processed meats. Mhmm. So we
• 03:35know from research that,
• 03:37consumption of processed meats, so
• 03:38that's deli meat, that's bacon,
• 03:40sausage,
• 03:41prosciutto,
• 03:43Hot dogs. Hot dogs. Exactly.
• 03:45Those foods
• 03:47that are highly processed meat
• 03:48products are directly linked to
• 03:50increased risk of colorectal cancer.
• 03:53So many times, right, I
• 03:54have little kids at home.
• 03:55I see, you know, lots
• 03:56of turkey sandwiches, ham sandwiches,
• 03:58people that are trying to
• 03:59lose weight, trying to incorporate
• 04:00more bacon and sausage at
• 04:02breakfast. So a big topic
• 04:04that I discussed with oncology
• 04:05survivors is
• 04:07working on moving those out
• 04:08of the diet and replacing
• 04:10those with plant based alternatives,
• 04:13beans,
• 04:14tofu,
• 04:15hummus,
• 04:16nut butters, peanut butter,
• 04:19many, many options that we
• 04:20can replace those things with.
• 04:21So that's a big one.
• 04:23So you're not gonna see
• 04:24any processed meats in the
• 04:25recipes that we're making tonight.
• 04:27So that's number one.
• 04:29Number two is replacing refined
• 04:31or white carbohydrates with whole
• 04:32grain alternatives.
• 04:35So instead of choosing white
• 04:37bread, white wraps,
• 04:39we really wanna replace those
• 04:40with whole grain options. So
• 04:43whole grain can be whole
• 04:44grain crackers. It can be
• 04:45whole grain bread. It can
• 04:47be popcorn.
• 04:49When you're looking at that
• 04:50nutrition label under ingredients, that
• 04:52first
• 04:53ingredient should say whole wheat
• 04:55or whole grain to know
• 04:56that it's truly a whole
• 04:57grain product. Yep. There's a
• 04:58lot of, like, commute like,
• 05:00misinformation
• 05:01and, you know, you'll see
• 05:02nine grain bread or twelve
• 05:04grain bread, but is if
• 05:05that first ingredient on the
• 05:06list doesn't say whole grain
• 05:08or whole wheat, then it's
• 05:09not technically a whole grain
• 05:10product. It just has multiple
• 05:11grains. Yep. And sometimes, honestly,
• 05:13what they can do is
• 05:14even I you know, the
• 05:15great example is, like, wheat
• 05:17bread. Wheat bread is just
• 05:18made of wheat flour. Right.
• 05:19Right? Sometimes they'll kinda be
• 05:20tricky and they're like, oh,
• 05:21they'll add something like molasses
• 05:23to turn it brown. Mhmm.
• 05:25I think inherently, we're like,
• 05:26oh, brown food is healthier
• 05:28for us. Right? But it
• 05:29is. Like Natalie said, you
• 05:30gotta flip over that ingredient
• 05:31list. You wanna try to
• 05:32find the whole grain or
• 05:33the whole wheat as that
• 05:34first ingredient. Right. And white
• 05:36bread and whole grain bread
• 05:38are really the same calorie
• 05:40content and the same carb
• 05:41content. Yep. So it's not
• 05:42about macros or calories. It's
• 05:44more bang for your buck
• 05:45because you're getting more fiber,
• 05:47more nutrients in the whole
• 05:48grain bread to help you
• 05:49feel fuller longer, to regulate
• 05:51blood sugar,
• 05:52lower cholesterol levels. So there's
• 05:53just the list goes on
• 05:55on how how much more
• 05:56beneficial those whole grain products
• 05:57are. Yep.
• 05:59Number three is building dinner
• 06:01meals around vegetables, which we
• 06:02tend to not do. So
• 06:04we always tend to build
• 06:05that grocery list off of
• 06:07what meat we're gonna do,
• 06:08you know, pork, chicken, fish,
• 06:10whatever that's gonna be. But
• 06:12try as a family
• 06:14to shift the mindset
• 06:16and try to pick out,
• 06:17you know, two to three
• 06:18different vegetables for the week
• 06:20that you're gonna then base
• 06:21your meal off of. So
• 06:23maybe you try broccoli one
• 06:24night, brussels sprouts another night,
• 06:27you know, purple carrots. So
• 06:28really trying to just make
• 06:30the focus plant based versus
• 06:32always looking to the meat
• 06:33to provide the bulk of
• 06:34the meal.
• 06:37Fourth is reducing added sugar
• 06:39consumption.
• 06:40So you'll see it tonight
• 06:42with a couple of the
• 06:42recipes too. Simply making food
• 06:44at home, you're gonna cut
• 06:45out a lot of added
• 06:46sugars that are added to
• 06:48products just to make them
• 06:49taste good. So added sugars
• 06:50are from sweetened beverages,
• 06:52juice soda, Gatorade,
• 06:56you know, candies, pastries,
• 06:58Oreos,
• 06:59ice cream. So a lot
• 07:00of, again, very tasty things,
• 07:02but an overconsumption of these
• 07:04foods
• 07:05are being linked to diabetes,
• 07:07obesity,
• 07:08weight gain, which is then
• 07:09linked to an increased risk
• 07:10of many types of cancer
• 07:11that are weight related cancers.
• 07:14So
• 07:15how do we reduce added
• 07:16sugar? Choosing plain yogurt versus
• 07:19strawberry flavored yogurt in the
• 07:20grocery store and adding strawberries
• 07:22on top. Of course.
• 07:24You know, you can purchase
• 07:26protein bars that have fewer
• 07:28grams of added sugar on
• 07:29the label. Again, it's very
• 07:30tricky on that label, but
• 07:32it should say includes this
• 07:33many grams of added sugar
• 07:34and just trying to keep
• 07:35that number as low as
• 07:36possible.
• 07:36And replace replacing juice and
• 07:38soda with seltzer with a
• 07:39splash of cranberry juice or,
• 07:42you know, milk,
• 07:44coffee, tea, those kind of
• 07:45options. And sometimes sugar sneaks
• 07:47in in products where we
• 07:49don't expect it. Like, you're
• 07:49almost there. Kinda like insidious
• 07:51sources of sugar. So sometimes
• 07:52even, like, condiments and dressings
• 07:55can have a surprising amount
• 07:56of sugar added to them.
• 07:58And that's a result of,
• 07:59you know, in the standard
• 08:00American diet, we're kinda used
• 08:02to these, like, very sweet,
• 08:03very salty, very fatty foods.
• 08:05And sometimes and so we
• 08:06really we become aware when
• 08:08food kinda has, like, the
• 08:10normal amount of sugar
• 08:11versus what is maybe considered
• 08:13an added amount of sugar.
• 08:14And we're gonna see we're
• 08:15gonna make a a dipping
• 08:16sauce for one of our
• 08:17recipes tonight that has a
• 08:18little bit of sugar in
• 08:18there because a little sweetness
• 08:20is fine, but way less
• 08:21than we would get in,
• 08:22like, the store bought alternative.
• 08:23Right. And the goal is
• 08:24not elimination. There's no way
• 08:26you're gonna completely eliminate added
• 08:27sugars out of your diet.
• 08:28This is just being aware.
• 08:30And I think when we
• 08:30have awareness, so we're actually
• 08:32paying attention to the things
• 08:32that we're doing, that makes
• 08:34way for progress and swaps
• 08:36and, you know, very easy
• 08:37changes to not feel overwhelmed.
• 08:39Because if you feel overwhelmed
• 08:41with nutrition and you feel
• 08:42like it's not achievable,
• 08:43there's no way you're gonna
• 08:44even start. You're not gonna
• 08:45take that first step. So
• 08:47today, hopefully, we can kind
• 08:49of get you over that
• 08:50hump to make you feel
• 08:51like you can start to
• 08:52do some of these things
• 08:53and not feel so overwhelmed.
• 08:55Yeah. Right. And then the
• 08:56last one
• 08:58is increase fruit and vegetable
• 08:59intake.
• 09:00We already know that kids,
• 09:02adults were not reaching the
• 09:04goal for fruit and veggie
• 09:05intake per day. And we
• 09:07know from a lot of
• 09:09data, and if you're looking
• 09:10for specifics or data,
• 09:13research has been done, a
• 09:15I c r dot org,
• 09:16the American Institute for Cancer
• 09:17Research, is a great resource,
• 09:20to utilize.
• 09:21But the recommendation is twenty
• 09:23five to thirty five grams
• 09:24of dietary fiber per day.
• 09:26Mhmm. And we're not reaching
• 09:28that, but we know that
• 09:29reaching that number can lower
• 09:30a risk of cancers of
• 09:31the GI tract, breast cancer,
• 09:34the list goes on. So
• 09:35not, again, about what do
• 09:37we cut out, but what
• 09:38do we need to add
• 09:39in to offer benefit
• 09:41to our health and lower
• 09:42cancer risk.
• 09:45And, again, it can be
• 09:46frozen, can be canned. Yeah.
• 09:48As we're gonna talk about
• 09:49shelter about don't do can't
• 09:50you know, there's gotta be
• 09:52modifications. So not everybody things
• 09:54are so expensive. So we
• 09:55also need to find ways
• 09:56to cut costs and also
• 09:58still reap the benefit. So
• 10:00Yeah.
• 10:01So, yeah, those are the
• 10:02top those are the top
• 10:03five things. So Fantastic.
• 10:05We did. And then, of
• 10:06course, y'all have any questions
• 10:07about any of that through
• 10:08any point, when we're we're
• 10:10on here, send them our
• 10:11way. If you got questions
• 10:13about kinda what we're doing,
• 10:14let us know.
• 10:15So we're doing,
• 10:17like, two and a half
• 10:18recipes,
• 10:19tonight. And then tomorrow, we
• 10:22are gonna send out that
• 10:23list that Natalie developed as
• 10:24well as a whole slew
• 10:26of recipes, some handouts, all
• 10:27from the teaching kitchen here.
• 10:29We just wanted to show
• 10:30some of them tonight.
• 10:32And so one of the
• 10:33recipes that we're gonna be
• 10:34doing is we're gonna be
• 10:34making some homemade chicken tenders.
• 10:37Obviously, great for kids. Right?
• 10:39Sure. But also, I will
• 10:40be eating these leftover chicken
• 10:42tenders tomorrow,
• 10:43for my lunch.
• 10:45They're oven baked. We're gonna
• 10:46talk about kind of the
• 10:47some of the things that
• 10:48we're adding or doing to
• 10:49kinda increase that fiber consumption
• 10:51that we're aiming for.
• 10:53To go with that, we're
• 10:54gonna make a homemade ranch
• 10:56dressing.
• 10:57That ranch dressing is primarily
• 10:58gonna be yogurt based
• 11:01versus something that we might
• 11:01buy in the store, which
• 11:02is effectively just mayonnaise in
• 11:04a bottle.
• 11:05Not to ruin store bought
• 11:06dressings for people, but Caesar
• 11:08dressing, ranch, blue cheese, all
• 11:10of those are primarily
• 11:12oil and a little bit
• 11:13of egg in there. That's
• 11:14what mayonnaise is, just with
• 11:15different flavorings.
• 11:17So we're gonna make a
• 11:18nice homemade, ranch to dip
• 11:20in that, and then we're
• 11:21also gonna make a pasta
• 11:22dish tonight. Effectively, a one
• 11:24pot pasta.
• 11:25I did cook the pasta
• 11:26separately,
• 11:28but you could absolutely cook
• 11:29it all in one pan
• 11:29or, you know, cook that
• 11:30pasta beforehand, have it ready
• 11:32to go.
• 11:34So I got my little
• 11:35prep out in front of
• 11:35me here. My oven is
• 11:36preheated. I think we'll go
• 11:37ahead and we'll start with
• 11:38those chicken tenders. Okay.
• 11:41And so we're gonna do
• 11:42what is effectively our normal
• 11:44kind of breading procedure. So
• 11:45Danielle, if we wanna and,
• 11:47my intern Danielle this week
• 11:48is manning the camera. So
• 11:49if you hear me talking
• 11:50to somebody, that's who I'm
• 11:51talking to.
• 11:52So here,
• 11:53anytime that we're gonna be
• 11:54doing any kind of breading,
• 11:56chicken cutlets,
• 11:58eggplant parm is a favorite
• 11:59of mine, great way to
• 12:00increase vegetable consumption. Anytime that
• 12:02we're gonna be doing the
• 12:03breading, I like to put
• 12:04the bread crumbs and the
• 12:06egg into these high wall
• 12:07containers here. So this is
• 12:08a little glass baking dish.
• 12:09Whatever you got at home
• 12:11is fine, but I like
• 12:12having these because as I'm
• 12:13moving the breadcrumbs around in
• 12:14here, they're not gonna end
• 12:15up all over my workstation.
• 12:18And then one really great
• 12:20way, anytime again, if you're
• 12:21doing any kind of breading
• 12:22that you can really increase
• 12:24some flavor
• 12:25is by adding a couple
• 12:26things directly to those bread
• 12:28crumbs. So to these bread
• 12:29crumbs, we're gonna add a
• 12:30few ingredients. I got some
• 12:32garlic powder here. I've got
• 12:33a little bit of dried
• 12:35thyme,
• 12:36and then we're gonna do
• 12:37just a tiny amount of
• 12:38salt and pepper. Sometimes people,
• 12:40especially as they're trying to
• 12:41be a little more conscious
• 12:42about their health, sometimes they
• 12:43feel like they gotta eliminate
• 12:44salt entirely.
• 12:46Not the case. Salt, which
• 12:47is our primary source of
• 12:49sodium. Sodium is an essential,
• 12:51nutrient. Right? We have to
• 12:52have it in our diet.
• 12:53Sometimes we go overboard, and
• 12:55that's where we need to
• 12:56make some modifications. So we're
• 12:57adding a very small amount
• 12:58of salt to these breadcrumbs
• 12:59here.
• 13:00We can be a little
• 13:01bit more liberal with our
• 13:02other spices. So garlic powder,
• 13:04like I said,
• 13:05some thyme.
• 13:07We're gonna save some of
• 13:08this time for another recipe
• 13:09later, and then some black
• 13:10pepper as well.
• 13:13And then in addition, one
• 13:15ingredient that we're gonna add
• 13:16to that just to add
• 13:17a bit more flavors, we're
• 13:18gonna add a little bit
• 13:19of Parmesan cheese.
• 13:21Now, certainly, you know, we're
• 13:23talking about convenience.
• 13:24You can buy the Parmesan
• 13:25cheese in the shaker bottle.
• 13:27Right? Right. It's cheese at
• 13:29the end of the day.
• 13:29I do have a little
• 13:30block of Parmesan cheese here
• 13:32that on then just with
• 13:33my little grater here. So
• 13:34this tool is known as
• 13:36a microplane.
• 13:37Sometimes you'll see it as
• 13:39a,
• 13:40also called a zester. Right?
• 13:41Typically, right, for zesting a
• 13:42lemon. It works really great
• 13:44if you don't wanna bust
• 13:45out the whole
• 13:47large, like, you know,
• 13:49cheese grater block. This can
• 13:51be a really great tool.
• 13:53And so what we're gonna
• 13:54do is just grate some
• 13:56cheese in there. Not a
• 13:57ton. We're probably looking for
• 13:59about two or three tablespoons.
• 14:00And this is over a
• 14:02cup of our whole wheat
• 14:03breadcrumbs here.
• 14:05And this is gonna be
• 14:06this recipe,
• 14:07we're using about one pound
• 14:08of chicken breast, which gives
• 14:09us, you know, a couple
• 14:10servings of our little tenders
• 14:11that we're gonna be making.
• 14:12But this one scales up
• 14:14really well. I particularly like
• 14:16these chicken tenders actually freeze
• 14:17very well. So after you
• 14:19bake them, you can kind
• 14:20of get some prep
• 14:22done. Right? If you're already
• 14:23getting the oven on and
• 14:24you're already making the chicken
• 14:25tenders, you may as well
• 14:26do a larger batch if
• 14:27you got the ingredients on
• 14:28hand. And then with your
• 14:29hand or with a spatula,
• 14:30we're just gonna go ahead
• 14:30and give this a little
• 14:31stir, really get those nice
• 14:33flavors mixed in with our
• 14:34breadcrumbs.
• 14:36And then you may have
• 14:37noticed, right, these breadcrumbs look
• 14:38maybe a little darker than
• 14:39what you would usually buy
• 14:40at the grocery store. That's
• 14:42because these are actually oat
• 14:44breadcrumbs.
• 14:45Yep. So we're talking about
• 14:46increasing our consumption
• 14:48of, of dietary fiber. Right?
• 14:50Because it is linked to
• 14:53reduced risks of, of certain
• 14:54types of cancers if we
• 14:55can really hit those, dietary,
• 14:58recommendations for
• 15:00for fiber. So that's why
• 15:01we're using whole wheat breadcrumbs.
• 15:03Can typically be a little
• 15:04harder to find at the
• 15:05grocery store. These ones happen
• 15:07to be whole wheat panko
• 15:09breadcrumbs.
• 15:10Regardless, even if you can't
• 15:12do the whole wheat breadcrumbs,
• 15:13One thing I recommend is
• 15:14if you're buying breadcrumbs, try
• 15:15to buy unseasoned ones and
• 15:17add the seasonings yourself. Most
• 15:19of the seasoning that they
• 15:20are adding to whole wheat
• 15:21breadcrumbs is just salt,
• 15:23and you can get a
• 15:24lot more diverse with the
• 15:26flavors
• 15:26and decrease your sodium consumption.
• 15:29So I got one tray
• 15:31here. That's our bread crumbs
• 15:32ready to go. I got
• 15:33another tray here. This is
• 15:34a couple eggs
• 15:36just beaten together
• 15:38into your eggs. Another great
• 15:40opportunity to add some flavor.
• 15:41So if I was at
• 15:42home, what I might do
• 15:42is I might add a
• 15:43little hot sauce into my
• 15:44eggs here and whisk them.
• 15:45So that way then my
• 15:46chicken tenders, rather than dipping
• 15:47them into hot sauce, they're
• 15:48kinda naturally spicy a little
• 15:50bit. Great. If you or
• 15:52kids at home prefer, you
• 15:53know, like the spicy tenders
• 15:54from Popeyes. Right? You can
• 15:56do this at home, kind
• 15:57of as an alternative. And
• 15:58then I have, of course,
• 15:59I have my chicken breast
• 16:01here, which, all I did
• 16:02is I took one chicken
• 16:03breast. I cut it up
• 16:04into, you know, little bite
• 16:06sized pieces, maybe about the
• 16:07size of my thumb. Right?
• 16:10And then anytime that we're
• 16:11doing any kind
• 16:13of breading
• 16:14where, you know, we are
• 16:15gonna be moving,
• 16:17an ingredient through the eggs
• 16:18into the bread crumbs onto
• 16:20a sheet tray,
• 16:21what we wanna do is
• 16:22try to have a wet
• 16:23hand and a dry hand
• 16:25ready to go
• 16:28so that what we can
• 16:29do is we keep that
• 16:30one hand from getting really
• 16:31clumpy and filled with the,
• 16:33filled with breadcrumbs. Right? So
• 16:35what I'm gonna do is
• 16:35take a couple pieces of
• 16:37our chicken here,
• 16:39get them into my egg
• 16:41wash.
• 16:43And then because I'm touching
• 16:44the chicken and because it's
• 16:45going into the egg,
• 16:46identify my left hand here
• 16:48as my wet hand. And
• 16:49you just want to get
• 16:51those pieces nice and evenly
• 16:53coated
• 16:54with those whisked eggs. A
• 16:57smooth I will say too,
• 16:57like, get the kids involved
• 16:58too. Oh, yeah. Absolutely.
• 17:00Right? I think part of
• 17:01it is parents feel overwhelmed
• 17:03because it's gonna take a
• 17:04lot of time away from
• 17:04the kids. Mhmm.
• 17:06But get them involved. They
• 17:07would love to mix that
• 17:08Parmesan or shred the Parmesan
• 17:09or, you know, get their
• 17:10hands dirty. I think as
• 17:11long as you're willing to
• 17:12let them get messy. Absolutely.
• 17:14Plus, you know, I think
• 17:15there is a a decent
• 17:16amount of research out there
• 17:17that shows if you can
• 17:18get kids involved with the
• 17:19food that they're eating, they're
• 17:20more likely to wanna try
• 17:21those things. Yep. So I've
• 17:23taken some of my pieces
• 17:24of chicken here. Again, I'm
• 17:25using my left hand because
• 17:26that's my wet hand, to
• 17:27get those into the bread
• 17:28crumbs. And then with my
• 17:29right hand, my dry hand,
• 17:31I'll go and I'll kinda
• 17:32just evenly toss. I'm gonna
• 17:33nice
• 17:34even coating around all these.
• 17:35Part of the thing I
• 17:36like about these panko breadcrumbs
• 17:37is that they're pretty much
• 17:38the same as regular breadcrumbs.
• 17:41The just the pieces of
• 17:42of bread are a little
• 17:43bit thicker, a little bit
• 17:45more there's a little more
• 17:46texture to them. They're not
• 17:47as finely or they're not
• 17:48as fine or as coarse.
• 17:49So you get kind of
• 17:50those nice, like, craggly pieces
• 17:52that you would sometimes get,
• 17:54like, with something like fried
• 17:55chicken. Right? Yeah. And then
• 17:56all I'm gonna do is
• 17:57move them over here. I
• 17:58got a little, prepared baking
• 18:00sheet there with just a
• 18:01piece of parchment paper.
• 18:03And I'm gonna get these
• 18:04all done
• 18:06and pop them into the
• 18:08oven, which I got preheated
• 18:09to about four hundred degrees.
• 18:11This absolutely works at home
• 18:13with whatever oven you've got.
• 18:14But I will say, you
• 18:16know, we just passed the
• 18:17holidays. So if you were
• 18:17lucky enough to get gifted
• 18:19an air fryer,
• 18:20great opportunity. Right? Yeah. What
• 18:22air frying is is basically,
• 18:25it's if you have an
• 18:25oven that does convection,
• 18:27air frying is basically the
• 18:29same thing. So it's like
• 18:29a normal oven,
• 18:31but then there's a fan
• 18:32in the back, and that
• 18:33fan moves the hot air
• 18:34around more rapidly.
• 18:36And what that does is
• 18:37it promotes things getting a
• 18:39little bit crispier, a little
• 18:40bit faster because that oven
• 18:41stays hotter for longer.
• 18:43So I think we can
• 18:44kinda zoom back out as
• 18:45I'm going down the the
• 18:46line here and getting this
• 18:47other chicken
• 18:49ready to go.
• 18:51For a good gluten free.
• 18:53A good gluten free.
• 18:55Okay. So, like, go ahead.
• 18:57I mean, even like rice
• 18:58krispies, like, I've seen people
• 18:59use Absolutely. Cornflakes works very
• 19:01well. Yep.
• 19:03You could also certainly make
• 19:05your own if you had
• 19:06the time. Of course, that
• 19:07is we're all in the
• 19:08we're all in the the
• 19:09mode of saving time today.
• 19:10So, of course, making your
• 19:11own breadcrumbs might not be
• 19:12realistic. They do have the
• 19:13gluten free panko ones that
• 19:15I've used, and they are
• 19:15actually really crispy. Yeah. They
• 19:17actually get the the chicken
• 19:19really crispy. So Mhmm. That's
• 19:20a good question. Yeah. Absolutely.
• 19:21And then, yeah, if you
• 19:22were ever interested in making
• 19:23your own bread crumbs, basically,
• 19:24what you would do is
• 19:25you would take some bread.
• 19:26Works best with stale bread
• 19:27because you're not gonna eat
• 19:28it anyway.
• 19:30Then you pop that bread,
• 19:31you know, cut it into
• 19:32little pieces, pop it in
• 19:33the oven so that it
• 19:34gets, you know, nice. And
• 19:35you really want it to
• 19:36be dehydrated, like ready to
• 19:38shatter if you were to
• 19:39drop it. And then what
• 19:41you do is you pop
• 19:41those pieces of bread into
• 19:42something like a large food
• 19:44processor and pulse it down
• 19:45until you have bread. Which
• 19:46would be so easy for
• 19:47gluten free because the bread
• 19:48is so dry anyway. Exactly.
• 19:50That is very true.
• 19:52Yeah. Perfect. Alrighty. Any other
• 19:54questions that have come through?
• 19:56So far. Perfect. Alrighty.
• 19:58Now one thing, obviously, you
• 19:59know, as we're kinda we're
• 20:00making the the
• 20:02the chicken tenders here, I
• 20:03think the obvious comparison
• 20:04that people might draw or
• 20:06question they might wonder about
• 20:07is, well, why don't I
• 20:08just buy, you know, chicken
• 20:10tenders at the grocery store?
• 20:11Right? If we're talking about
• 20:12saving time, there really is
• 20:14it's truly, like, you would
• 20:15save more time doing it
• 20:17at the grocery store. But
• 20:18you'll notice, like, I'm basically
• 20:19done. I have one little
• 20:20batch of chicken left to
• 20:21go here. I've been doing
• 20:22this for five minutes maybe.
• 20:23It'd go faster even if
• 20:25you had helpers at home.
• 20:25Right?
• 20:26But what we were we
• 20:28actually just looked at Tyson
• 20:30the Tyson chicken tenders. Right?
• 20:32We we compared the nutrition
• 20:33labels before we got on
• 20:34here,
• 20:35and it was these were
• 20:37less calories Yep. Way more
• 20:39fiber Yep. Less fat,
• 20:41less sodium. Yeah. So pretty
• 20:43much all the things that
• 20:44you were talking about at
• 20:45the beginning there. Right?
• 20:47And, of course and, actually,
• 20:48the serving size on these
• 20:50was bigger as well. The
• 20:51Tyson chicken nuggets, the serving
• 20:52size was about three ounces,
• 20:54which is actually a very
• 20:54reasonable serving size. Generally speaking,
• 20:56when we're talking about our
• 20:57animal proteins,
• 20:59whether it's chicken or anything
• 21:00else, we We want we
• 21:01think of that serving size
• 21:02as being, like, three to
• 21:03five ounces, right about in
• 21:04there. It's about the size
• 21:05of a deck of cards,
• 21:06fits in the palm of
• 21:07your hand very well. But
• 21:08the serving size on these
• 21:09tenders is four ounces.
• 21:11So you actually get to
• 21:12enjoy a little bit more
• 21:13Mhmm.
• 21:15And with still less calories,
• 21:16less fat, more fiber. So
• 21:18truly more bang for your
• 21:20buck here. Right.
• 21:22And like I said, you
• 21:23know, those
• 21:24very quickly
• 21:26preps in large batches very
• 21:28well, and then you can
• 21:30customize the flavor. Right? You
• 21:31don't have to try to
• 21:32find some kinda, like, special
• 21:34version at the grocery store.
• 21:35If you want them spicy,
• 21:36you know, and maybe add
• 21:37a little cayenne,
• 21:38maybe add a little hot
• 21:39sauce into your chicken.
• 21:42And you'll see, right, I
• 21:43got pretty easily here, I
• 21:45got one little sheet pan
• 21:46filled up. I'm gonna pop
• 21:47these in the oven. And
• 21:49then by the time that
• 21:49we are done tonight, I'll
• 21:50have nice little crispy delicious
• 21:52pieces of chicken for us
• 21:53to sample. So I'm gonna
• 21:54wash my hands real quick,
• 21:55and then I'm gonna pop
• 21:56that in the oven.
• 22:04Alright.
• 22:06Right. So like I said,
• 22:07I got my oven going
• 22:09to around four hundred degrees.
• 22:10These are gonna go in
• 22:11there for about ten to
• 22:12fifteen minutes.
• 22:15And while we're doing that,
• 22:16we can talk about some
• 22:17of our other recipes tonight.
• 22:19We had a question too.
• 22:21What do I look for
• 22:21when buying chicken? There are
• 22:22so many types, same with
• 22:24eggs.
• 22:25Great question. Yeah. Really great
• 22:27question. So
• 22:28research shows that purchasing organic
• 22:30over nonorganic is not necessarily
• 22:32more nutritious.
• 22:34I think if you have
• 22:36local options, so local eggs,
• 22:38local chicken
• 22:39that you can purchase, that's
• 22:40obviously
• 22:41the best option because you
• 22:42have more control over, you
• 22:44know, how the chickens are
• 22:45are, you know, treated and
• 22:46processed and all of that.
• 22:49Really, I guess, it's up
• 22:50to your comfort level and
• 22:51also your budget. So if
• 22:53it's between not buying chicken
• 22:55because you can't afford it,
• 22:57you know, because you can't
• 22:58buy the organic chicken, it's
• 22:59too expensive,
• 23:01or, you know, not doing
• 23:02it at all, I would
• 23:03say just buy the regular
• 23:04nonorganic chicken. Right? Yeah.
• 23:07Same with eggs. I mean,
• 23:08it's the same thing. There's
• 23:10there's truly nothing we've identified
• 23:12in research that shows that
• 23:13the organic egg is more
• 23:14nutritious.
• 23:15It's really just personal preference.
• 23:18But I would say if
• 23:18you can't afford organic eggs,
• 23:20get regular eggs. Get regular
• 23:22chicken. Yeah. Absolutely. And then
• 23:24even we can get in
• 23:25we could get into a
• 23:26little discussion about, like, chicken
• 23:27thigh versus chicken breast. Right?
• 23:29Or skin on versus skinless.
• 23:31Well, so alright. So when
• 23:32it comes to the thigh
• 23:33versus the breast, I mean,
• 23:34very comparable amount of of
• 23:36protein.
• 23:37Mhmm. The thigh tends to
• 23:38have a little bit more
• 23:39fat. Right? Yep. It's not
• 23:41to say the fat is
• 23:42the bad guy, but something
• 23:43to be conscious of. Right.
• 23:45I think where the more
• 23:46interesting conversation is maybe the
• 23:47skin on versus the skin
• 23:49off. Do you wanna talk
• 23:50about that while I gather
• 23:51my ingredients here a little?
• 23:52Yeah. Just leaving the skin
• 23:54on is gonna it it's
• 23:56gonna contain more fat. Right?
• 23:57More fat content. So if
• 23:58you're really looking to be
• 24:00more heart healthy, heart conscious,
• 24:02or heart disease in your
• 24:03family, trying to lower your
• 24:04LDL cholesterol or your total
• 24:06cholesterol, then removing the skin
• 24:08would be very ideal. Yep.
• 24:09If you have, you know,
• 24:10young kids, you're not so
• 24:11concerned about this, then, you
• 24:13know, skipping that step would
• 24:14be fine.
• 24:16And sometimes, you know, I
• 24:17will say,
• 24:18a piece of chicken with
• 24:19the skin on Mhmm. It
• 24:21tastes really good. Right? It's
• 24:22crispy. Right? Yep. My head,
• 24:25if I can then if
• 24:26I can do that chicken
• 24:27thigh or the chicken breast
• 24:28and it's got the skin
• 24:28on, but then I'm pairing
• 24:29it with, like, a lot
• 24:30of vegetables, and that skin
• 24:32is making that whole plate
• 24:33just more palatable. Yeah. Right?
• 24:35Like,
• 24:35for getting those veggies in
• 24:36there that maybe wouldn't otherwise
• 24:38be Yeah. Overall, still a
• 24:39thumbs up, we think. I
• 24:41say the same thing with,
• 24:41like, salad dressing. People always
• 24:43come to me. They're like,
• 24:43well, what's the best salad
• 24:45dressing?
• 24:45And I say, well, what
• 24:46salad dressing makes you eat
• 24:48salad? Yeah. What what makes
• 24:49you look forward to salad?
• 24:50Yeah. Because the salad dressing
• 24:51doesn't counteract the vegetables. No.
• 24:53They don't they don't they
• 24:54don't cut each other out.
• 24:55Right. It might have four
• 24:55grams of added sugar, but,
• 24:57again,
• 24:58if that Italian zesty dressing
• 25:00helps you eat, you know,
• 25:02two full cups of lettuce
• 25:03and cucumbers and tomato and,
• 25:06you know, tofu, then go
• 25:07for it. Right? Like, who
• 25:08are we to say to
• 25:09not do that? Absolutely.
• 25:12Great question, though. So perfect.
• 25:14So,
• 25:15if we come back down
• 25:16to my cutting board here,
• 25:17I am gonna start working
• 25:18on our pasta recipe. I'm
• 25:19gonna see I got twelve
• 25:21minutes on my chicken timer.
• 25:22I'm gonna see if I
• 25:23can get this whole thing
• 25:24done in twelve minutes just
• 25:25to show how easy it
• 25:26is. So
• 25:27I've got a pan heating
• 25:28up on the stove to
• 25:29the to the right. I
• 25:30mean, they're just a big
• 25:31saute pan. Right now, I
• 25:32got it on a low
• 25:33heat just to kinda start
• 25:34going. When I get to
• 25:36start cooking, I'll raise that
• 25:37heat. I got some cloves
• 25:38of garlic here. I'm gonna
• 25:40show a really easy way
• 25:41to mince this. Though,
• 25:43some chefs get on their
• 25:43high horse about it a
• 25:44little bit. I am not
• 25:45opposed to jarred garlic or
• 25:47jar lick sometimes as it's
• 25:48called. Is there a difference?
• 25:49Like Yeah. So, I mean,
• 25:51the jarred garlic might be
• 25:52in a little bit of
• 25:53oil. So that's just something
• 25:54to be conscious of. Maybe
• 25:55all that means though is
• 25:56that when you add when
• 25:57you're still going to cook,
• 25:58maybe just add a little
• 25:59less oil to the pan
• 26:00because you know that there's
• 26:01some in your garlic already.
• 26:03Otherwise, nutritionally,
• 26:04it's the same thing. I
• 26:05think it still tastes plenty
• 26:07good. But if you're interested
• 26:08in knowing how to easily
• 26:09mince your garlic, what I
• 26:10recommend is bring it to
• 26:11the edge of your cutting
• 26:12board here, almost to the
• 26:13point where it's off, and
• 26:14then rest your knife on
• 26:15top and then to the
• 26:16point where this the handle
• 26:17is also off the cutting
• 26:18board. Sometimes what folks might
• 26:20do is they take their
• 26:20hand way up high and
• 26:21they, like, slam it down
• 26:22on the knife. You don't
• 26:23actually have to do that
• 26:24to crack your garlic. All
• 26:26we're gonna do is rest
• 26:27our knife on top. Maybe
• 26:28angle that blade slightly down
• 26:30just for safety.
• 26:31Rest our heel of our
• 26:33of our other hand on
• 26:34top and then give a
• 26:34nice press.
• 26:36Get a nice little crack
• 26:37there. I hope the microphone
• 26:38picked it up. But then
• 26:39you'll see that
• 26:40skin of our garlic comes
• 26:42off all in one nice
• 26:43piece. Our our the garlic
• 26:45lays there.
• 26:46Those pieces of, garlic skin,
• 26:48I will set off to
• 26:49the side. Maybe if we
• 26:50have time, we can talk
• 26:51about some uses for our
• 26:52vegetable scraps like making vegetable
• 26:54stock. We can we can
• 26:55circle back around to that.
• 26:57So same thing, garlic here.
• 26:59Sometimes when garlic tends to
• 27:01get a little older, like
• 27:02these pieces are, the ends
• 27:04of the garlic will be,
• 27:06a little more dried out.
• 27:07So we can always give
• 27:08that a little trim
• 27:10and set that off to
• 27:11the side. And then I
• 27:12want this minced, which really
• 27:13just means small pieces. They
• 27:15don't need to be uniform.
• 27:17So I'm gonna just give
• 27:18this a couple rough chops.
• 27:20Right?
• 27:21And something that we love
• 27:22to talk about in the
• 27:23teaching kitchen here, right, is,
• 27:24of course, our knife skills,
• 27:26getting good practice there, always
• 27:28making sure our hand is
• 27:29safe. You know, it's that
• 27:30thumb and the pinky are
• 27:31tucked behind my other fingers
• 27:32there. But so I got
• 27:34my garlic roughly chopped here.
• 27:35And then to mince it,
• 27:36what you're gonna do is
• 27:37set your knife off to
• 27:38the side, rest your hand
• 27:40on top. For me, I
• 27:41tuck my thumb
• 27:43in so I don't accidentally
• 27:44cut it resting on top
• 27:45there. And then I do
• 27:46a nice little rocking motion
• 27:48back and forth
• 27:50through my garlic here. And
• 27:52it depends if you want
• 27:53a little bit more pronounced,
• 27:54like, kinda raw garlic flavor,
• 27:56you could leave these pieces
• 27:57a little larger. But you
• 27:59can also go as small
• 28:00as you want, especially if
• 28:02you tend to not tolerate
• 28:03garlic as well, finely chopped,
• 28:05little bit better tolerated.
• 28:06And if you don't tolerate
• 28:07fresh garlic, certainly
• 28:09a little bit of, you
• 28:10know, powdered dry garlic is
• 28:12fine as well. We got
• 28:13our nice little chopped pile
• 28:15here.
• 28:16You can use a knife
• 28:17to pick it up, but
• 28:17also I love using my
• 28:18bench scraper here. Typically, you'd
• 28:20see it in a big
• 28:21shop for cutting pieces of
• 28:22dough, but also works really
• 28:23well as a really nice
• 28:25easy surface to pick things
• 28:26up off your cutting board.
• 28:29I don't always love to
• 28:30tell people that you need
• 28:31to go out and buy
• 28:31every fancy kitchen gadget. This
• 28:33one's pretty handy, especially just
• 28:35so easy to grab. It's
• 28:36got a nice thick handle
• 28:37there.
• 28:37So we got that. And
• 28:38then the other vegetable that's
• 28:40going into
• 28:41our pasta is this beautiful
• 28:43kale here. Now I usually
• 28:44would buy green kale at
• 28:45the grocery store.
• 28:47Couldn't find it this time.
• 28:48This kale has purple stems.
• 28:50Nutritionally, they're all pretty much
• 28:51the same.
• 28:52Different colors of vegetables do
• 28:54give us different micronutrients
• 28:55and the and the phytochemicals.
• 28:57So there is technically something
• 28:58to be said about if
• 28:59you can find purple kale,
• 29:01great. I mean, it looks
• 29:02pretty. It's gonna look really
• 29:03pretty in our finished dish.
• 29:05But if you can't find
• 29:06fresh kale,
• 29:08frozen kale works just as
• 29:09well. And if you don't
• 29:11love the taste of kale,
• 29:12I get it. It's a
• 29:12little sometimes for people, it's
• 29:14a little much. It could
• 29:14be intimidating. Yeah. Spinach works
• 29:17just as well. Right? A
• 29:18dark leafy green in this
• 29:19vegetable is really what we're
• 29:20aiming for. And spinach, especially
• 29:22for kids, might be a
• 29:22little more tolerated. Yeah. But
• 29:24if you wanna zoom back
• 29:25in on the cutting board
• 29:26here, I just wanna show
• 29:26y'all
• 29:27what I'm gonna do with
• 29:28this kale. So it's going
• 29:29into a pasta dish.
• 29:31The stems down here at
• 29:32the bottom of the kale,
• 29:33this is a little more
• 29:34dried out, tough. You can't
• 29:36like, I'm squeezing it between
• 29:37my fingers and I can't
• 29:38even crush it. But if
• 29:40I come up to these
• 29:40stems up here nearby the
• 29:41leaves, little bit more delicate.
• 29:43And so what I'm gonna
• 29:44do is actually just give
• 29:46one nice clean chop and
• 29:48get those bottom stems off
• 29:49and out of the way.
• 29:50And then I'm left with
• 29:51this bit up here. Now
• 29:52if you, for any reason,
• 29:53if you have any kinda
• 29:54digestive issues maybe, you can
• 29:56get rid of those stems
• 29:57entirely and kind of just
• 29:58cut the leaves
• 30:00off either side there. Very
• 30:02little waste to set aside
• 30:03here, and then we'll get
• 30:04a nice little pile of
• 30:05our kale greens.
• 30:07And then as you get
• 30:08confident, you could really do
• 30:10a couple leaves at once.
• 30:11Right? Sit them all kind
• 30:12of on top of each
• 30:13other with those stems
• 30:15lined up.
• 30:16Take your knife down on
• 30:18one side,
• 30:20and then take your knife
• 30:21down on the other. And
• 30:22then you can always come
• 30:23in and do a little
• 30:24bit of cleanup here
• 30:26on there and just get
• 30:27those thick stems out of
• 30:28the way. The stems are
• 30:29edible. Absolutely. It is more
• 30:32of a, a tolerance thing.
• 30:34Again, they're kinda tough,
• 30:36really chewed on. And if
• 30:37you're gonna cook the, the
• 30:39stems,
• 30:40that's kinda where we're gonna
• 30:41do, like, a low and
• 30:42slow where you wanna cook
• 30:43for a very long time.
• 30:44Whereas for here, we're doing
• 30:46a pretty quick cook because
• 30:47we're gonna cook it just
• 30:47in our pan. If you
• 30:48make a salad with this,
• 30:49you would do the same
• 30:50thing? Yep. Very similar. I
• 30:51would take the stems,
• 30:53off. I would just use
• 30:54the leaves. And then if
• 30:54I was making a salad,
• 30:55what I would actually do
• 30:56is I would massage the
• 30:57kale. Okay. Sometimes I think
• 30:59people feel like sounds a
• 31:00little silly.
• 31:02But kale, if you've ever
• 31:03tried to eat it raw,
• 31:05kinda is like a little
• 31:06like tough and bitter. Right?
• 31:08Cooking it helps relax that
• 31:09a little bit, but then
• 31:10also the massaging it. So
• 31:11what I would do is
• 31:12I would take a towel,
• 31:14lay it down, put my
• 31:15chopped leaves on that towel,
• 31:17then rest another towel on
• 31:18top, and then literally, like,
• 31:19give it a massage for
• 31:20a couple minutes. That helps
• 31:21release some of the,
• 31:24some of the gases,
• 31:25which contributes to the bitterness,
• 31:27makes it a little more
• 31:28palatable, easily digestible.
• 31:30So but, yeah, you can
• 31:31absolutely enjoy raw kale. Some
• 31:33people massage it with olive
• 31:34oil. Is that necessary? I've
• 31:35seen that before. I don't
• 31:36think it's necessarily
• 31:38necessary, but I do like
• 31:40that, you know, if it's
• 31:41gonna make it again, it's
• 31:42gonna make you eat the
• 31:43vegetables Yeah. Then go for
• 31:44it. So great question. So,
• 31:45Daniel, I think we can
• 31:46zoom back out while we're
• 31:48chatting here because I think
• 31:49folks get the idea
• 31:51about what I'm doing here.
• 31:53Doing on time. Probably a
• 31:54couple minutes behind. That's because
• 31:55that's because I'm yapping. That's
• 31:57alright.
• 31:58The chat part. Exactly. That
• 32:00is the chat the chat
• 32:01part of the chop and
• 32:01chat. Exactly.
• 32:03Perfect. And then, of course,
• 32:05you know, we love the
• 32:06color of the of the
• 32:08dark leafy greens that it's
• 32:09contributing to our dish, but
• 32:10nutritionally,
• 32:11we're talking about increasing our
• 32:13fruit and vegetable consumption. Why
• 32:14do we love the dark
• 32:16leafy greens so much? Oh,
• 32:17I mean, again, antioxidant content,
• 32:20then we add the fiber
• 32:21content in there.
• 32:22It's just it we tend
• 32:24to go for the same
• 32:25things. We tend to go
• 32:26for the same, you know,
• 32:27tomatoes that we buy every
• 32:28week or cucumbers.
• 32:30So the more vibrant colors
• 32:32means they're richer in these
• 32:33phytochemicals, these antioxidants, these micronutrients.
• 32:36So
• 32:37try to venture out. Try
• 32:38to change something change something
• 32:39up. Try something different.
• 32:41Again, I'm, you know, the
• 32:42first one to admit. I'm
• 32:43not normally cooking with kale.
• 32:45No. Because, you know, kids
• 32:46might not accept it as
• 32:47easily. Right? But
• 32:49I think it's great to
• 32:50just expose them to it.
• 32:51Maybe keep it out of
• 32:52their portion of the food
• 32:53and just try to get
• 32:54them to to try it
• 32:56out. Math. Kids are more
• 32:57likely to eat the food
• 32:58if they see the adults
• 32:59eating it. Right? Be so,
• 33:01you know Lead by example.
• 33:02Yeah. Exactly. Great opportunity for
• 33:04you to try something new
• 33:05as well. So I got
• 33:06a couple cups of greens
• 33:07here. I I kicked up
• 33:08the heat on my pan
• 33:10a little bit, and added
• 33:11just a tiny amount of
• 33:12olive oil. I'm really talking,
• 33:14like, less than a tablespoon.
• 33:16You don't need much. These
• 33:17greens, as they cook, are
• 33:18gonna give up a decent
• 33:19amount of water, so that'll
• 33:20help prevent sticking.
• 33:22And you'll notice if we
• 33:23zoom in on the pan,
• 33:25you might be able to
• 33:26kinda see,
• 33:29I got that little pool
• 33:30of oil in there. As
• 33:31this pan continues to heat
• 33:32up, that oil will actually
• 33:33kinda naturally expand
• 33:34to coat the bottom of
• 33:35the pan.
• 33:37Sometimes what people see when
• 33:38you read recipes, especially if
• 33:39you're, like, following a blog
• 33:41online or something, and it'll
• 33:42say, like, oh, coat the
• 33:43bottom of a pan with
• 33:44olive oil. So people think
• 33:45they need to, while that
• 33:46pan is cold Mhmm. Add
• 33:48a ton of olive oil
• 33:49into there. It's actually the
• 33:50case that olive oil, like
• 33:51all sources of fat, will
• 33:52kinda naturally expand as it
• 33:53heats up. So it's actually
• 33:55kinda naturally growing and going
• 33:57to cover the bottom of
• 33:58that pan. So you can
• 33:59get away with using
• 34:01a little less oil than
• 34:02you think you might need.
• 34:03So I got my oil
• 34:04heating up there. I'm gonna
• 34:05go ahead. I'm gonna add
• 34:06all my greens at once.
• 34:07You wanna hear a little
• 34:09bit of a sizzle
• 34:10when they get in there.
• 34:11That means our pan was
• 34:12hot enough.
• 34:13I'm actually gonna add my
• 34:14chopped garlic at the same
• 34:15time. I am not cooking
• 34:17these for very long, two
• 34:18or three minutes. I just
• 34:19want the greens to wilt
• 34:20a little bit and for
• 34:21that garlic to get fragrant.
• 34:23And then on my cutting
• 34:24board, I have a little
• 34:25bit of, like, kind of
• 34:26these parent pieces of greens
• 34:28here. I use my bench
• 34:29scraper,
• 34:30get those get those into
• 34:31the pan as well to
• 34:32cut down on our food
• 34:33waste. No better way to
• 34:34save money than trying to
• 34:36utilize as much of our
• 34:37food
• 34:38as possible.
• 34:39And so we get a
• 34:40nice little sizzle here.
• 34:42These greens, just like if
• 34:44we were cooking,
• 34:45you know, spinach, they're gonna
• 34:46lose a lot of volume
• 34:47as they cook. So this
• 34:48will not take very long.
• 34:50I got those in there.
• 34:52And then while that is
• 34:53getting ready to go, I
• 34:54will talk about other ingredients
• 34:55that we've got. So this
• 34:56is a pasta with
• 34:58greens
• 34:59and beans. So this is
• 35:00a can of cannellini beans.
• 35:03I did not
• 35:04buy dry beans and soak
• 35:06them and then boil them.
• 35:07Right? Because who has the
• 35:08time to do that? So
• 35:09this is literally a can
• 35:10of beans,
• 35:11drained and rinsed because sometimes
• 35:13canned beans will have a
• 35:14lot of sodium on them.
• 35:15Yep. Draining and rinsing in
• 35:17a colander gets rid of
• 35:18a lot of that extra
• 35:19sodium, so we don't have
• 35:20to worry about that. But
• 35:21otherwise,
• 35:22normal can of beans. I've
• 35:24also got half of a
• 35:25lemon here. You know, in
• 35:26the
• 35:27effort to cut down maybe
• 35:28on our sodium consumption, our
• 35:30salt intake. Right?
• 35:32Oftentimes, what a lot of
• 35:33people will point towards is
• 35:34what you can use other,
• 35:35spices and herbs, which you
• 35:36absolutely can. But adding citrus
• 35:39in the form of something
• 35:40like our lemon juice is
• 35:41a really great way as
• 35:42well
• 35:43to make our food taste
• 35:44like it's got a lot
• 35:45of flavor without increasing the
• 35:47sodium. Right. And then, really
• 35:49the only other ingredient that
• 35:50I've gotten here is we're
• 35:51gonna have a little bit
• 35:52of vegetable stock.
• 35:54I believe the recipe does
• 35:55call to use a little
• 35:56bit of white wine to
• 35:57deglaze the pan. I'm using
• 35:59vegetable stock for a couple
• 36:01of reasons. Number one, I
• 36:02just don't always have alcohol
• 36:04on hand that I wanna
• 36:05cook with. But if we're
• 36:06talking about decreasing or even
• 36:07potentially eliminating our our alcohol
• 36:09consumption, which I don't think
• 36:10was one of your items,
• 36:12but we but I know
• 36:13but I know you talk
• 36:14about with
• 36:15insurance. Stuff. So, yes, I
• 36:17recommend people limit as much
• 36:18as possible.
• 36:19Like, even if you go
• 36:20to
• 36:21a I c r dot
• 36:22org, they'll recommend, you know,
• 36:23one drink a day for
• 36:24women, which is equivalent to,
• 36:26like, a five ounce glass
• 36:27of wine or a twelve
• 36:28ounce beer,
• 36:29one pint five five ounces
• 36:30of liquor. For men, it's
• 36:32two servings of alcohol per
• 36:33day. But in general, we
• 36:35know that any consumption of
• 36:36alcohol is linked
• 36:38to increased risk of six
• 36:39different types of cancer directly.
• 36:41So I tell people just
• 36:43cut it back as much
• 36:44as you possibly can. So
• 36:46if you're somebody that normally
• 36:47cooked with white wine, maybe
• 36:48you do try this vegetable
• 36:49stock instead. Yeah. The the
• 36:50real purpose is not to
• 36:54you're certainly not gonna get
• 36:54drunk on it. Right? I
• 36:55mean, that's that's not why
• 36:57we're adding it. We're adding
• 36:58it to do a technique
• 36:59known as deglazing,
• 37:00which is where and if
• 37:01we bring our camera around
• 37:03to look at our pan,
• 37:03maybe we'll see.
• 37:06Kinda right in the middle.
• 37:08It might be a little
• 37:08hard to tell. We're gonna
• 37:09sit and sit in some
• 37:10little some little brown bits
• 37:12stuck on the bottom of
• 37:13our pan. That is, the
• 37:15the French term for that
• 37:16is fond, f o n
• 37:18d.
• 37:20But basically, everything that sticks
• 37:21on the bottom of your
• 37:22pan when you're cooking vegetables,
• 37:23when you're cooking meat, that's
• 37:24like flavor. That's basically adhering
• 37:25itself to the pan. Smells
• 37:27good too. Yeah. And so
• 37:29we wanna get that flavor
• 37:30off the bottom of our
• 37:31pan into our dish. So
• 37:32deglazing is where we introduce
• 37:34a liquid to the pan
• 37:35in order to release all
• 37:36that stuff from there. Typically
• 37:38done with wine because it's
• 37:39a French technique, so of
• 37:40course. Right?
• 37:41But you could do it
• 37:42with water. You could do
• 37:43it with vegetable stock. If
• 37:44you wanted if you just
• 37:45had water on hand, but
• 37:46you wanted a little bit
• 37:47more flavor to it, add
• 37:48a squeeze of lemon juice
• 37:49to that water. Right? All
• 37:51of it is it's the
• 37:52primary goal is to get
• 37:52the stuff off the bottom
• 37:53of the pan and then
• 37:54to flavor
• 37:55what is in there. So
• 37:56I'm gonna check our chicken
• 37:57tenders. I I lost my
• 37:58bet with myself by a
• 38:00minute or two here. We
• 38:01are almost done. Let's see.
• 38:04Pull those out. See. We
• 38:05can definitely tell. If we
• 38:07bring the camera over to
• 38:08the middle, Danielle,
• 38:10we can see that they
• 38:11are
• 38:12starting to get nice and
• 38:13crispy there. I'm gonna give
• 38:14these a couple more minutes
• 38:15just to brown.
• 38:17Promise the pasta will be
• 38:19done by then.
• 38:21Give that maybe five more
• 38:22minutes.
• 38:23The nice part is those
• 38:24pieces of chicken are, are
• 38:25cut so small that we'd
• 38:27be very hard pressed, to
• 38:29undercook them. And because they're
• 38:31also smaller, they're a little
• 38:32more forgiving to overcook.
• 38:34So kind of a happy
• 38:35medium. As long as you
• 38:35don't forget about them in
• 38:36the oven, they'll be good.
• 38:37So I got my greens.
• 38:38You'll notice they're they've they've
• 38:39wilted here quite a bit.
• 38:41And then what's gonna happen,
• 38:42Danielle, when we come in
• 38:44and we introduce a little
• 38:45bit of liquid, we're gonna
• 38:46get some steam,
• 38:49A nice sizzle there.
• 38:51And all that liquid then
• 38:52with something I'm using a
• 38:53spatula just because it sounds
• 38:55a little nicer on camera
• 38:56than a metal spoon. But
• 38:58use that to get all
• 38:59that stuck
• 39:01bits off the bottom there.
• 39:03Instantly kinda releases the flavor
• 39:05of the homemade vegetable stock,
• 39:07which I use which I
• 39:08made using some of the
• 39:09scraps that we collect here
• 39:10in the teaching kitchen,
• 39:12but then also
• 39:13flavors
• 39:14our dish there. Then what
• 39:16we're gonna do is we're
• 39:16gonna stir in our beans.
• 39:19Let those get warmed up
• 39:20again. Just a can of
• 39:22white beans that we drained
• 39:23and rinsed.
• 39:25I feel like beans are
• 39:26so underestimated. Like, they're Absolutely.
• 39:28You know? I I feel
• 39:29like people are always asking
• 39:30for ways
• 39:32to kinda getting back to
• 39:33the processed meat thing. Mhmm.
• 39:34How do I get away
• 39:35from the sausage? How do
• 39:36I get away from these
• 39:37deli meats? And, you know,
• 39:39scrambled eggs. Mix some cottage
• 39:41cheese in, melt that down
• 39:42to get more protein, add
• 39:43some black beans. Like, it's
• 39:45just so easy. Add some
• 39:46salsa. You know? It kind
• 39:47of just helps to broaden
• 39:48that horizon with different options,
• 39:50but they're so cheap. Ninety
• 39:52cents a can. You eat
• 39:53them off really good. You
• 39:54have them in the fridge
• 39:55ready to go. Yeah. What
• 39:56can you buy for ninety
• 39:57cents? Nothing at the grocery
• 39:59store. Right? Versus, you know,
• 40:01a a can of black
• 40:02beans or any kind of
• 40:03bean. It yeah. Ninety cents.
• 40:06It's about a cup and
• 40:06a half of beans, which
• 40:07is what we got in
• 40:08here, also mixed in with
• 40:09our, whole wheat pasta
• 40:11in here.
• 40:13So we get the nice
• 40:14color
• 40:15from the greens. The beans
• 40:16kinda blend themselves in there.
• 40:18Again, I this pasta we
• 40:19did cook before,
• 40:22and then we're just gonna
• 40:23put some finishing touches on
• 40:24that. The first of which
• 40:25is a nice little squeeze
• 40:26of lemon juice. Mhmm. And
• 40:28you did the whole grain
• 40:29pasta too? Yes. So we
• 40:30did whole grain pasta, which
• 40:31we can definitely talk about.
• 40:32So I think that whole
• 40:34wheat pasta and whole grain
• 40:35pasta have come a long
• 40:37way. Yeah. They have. I
• 40:38think a couple years ago,
• 40:39they kinda had a bad
• 40:41rap because they were, like,
• 40:43chewy and dense, and they've
• 40:45gotten a lot better. Even
• 40:46if they're still just made
• 40:47of, you know, regular old
• 40:48whole wheat flour, they've gotten
• 40:50a lot better. There's also,
• 40:51like, people come to me
• 40:52and they say, well, my
• 40:53husband hates whole grain pasta
• 40:55or, you know, they won't
• 40:56do it. So then you
• 40:56end up doing two different
• 40:57types of pasta with dinner.
• 40:59And I think also that's
• 41:00where you have to bend
• 41:01and kind of just compromise.
• 41:02And if somebody doesn't do
• 41:03whole grain, maybe doing a
• 41:04high protein burrito pasta or
• 41:06Yeah. Absolutely. Chickpea pasta or
• 41:08trying out all the different
• 41:09types. Right? The benefit is
• 41:10the the fiber and the
• 41:11protein. So Absolutely. Yeah. There's
• 41:13a lot of different kind
• 41:14of pastas out there. And,
• 41:15you know, every so often,
• 41:17if you still wanna enjoy
• 41:18the white pasta, that's fine.
• 41:19You can make the same
• 41:20dish. You could make it
• 41:21with white pasta, and I
• 41:22would love the fact that
• 41:23you're getting beans and the
• 41:24greens in there. And so
• 41:26the last thing that we're
• 41:26gonna add, I'm gonna turn
• 41:27the heat down on this
• 41:28just slightly. I'm gonna grab,
• 41:30my trusty friend again, Parmesan
• 41:32cheese here. Okay.
• 41:34Kinda like pound for pound.
• 41:35Let's say you were adding
• 41:36debating adding a teaspoon of
• 41:38Parmesan cheese or a teaspoon
• 41:39of salt. The Parmesan cheese
• 41:41is kinda giving us that
• 41:42nice, like, salty flavor, but
• 41:44with less sodium kinda per
• 41:45unit, however however you wanna
• 41:47compare them. So we can
• 41:48be I would say, you
• 41:49know, this recipe,
• 41:51grand total for it makes
• 41:52four servings. It calls for
• 41:54six tablespoons of Parmesan cheese.
• 41:55It's a tablespoon and a
• 41:57half per serving. Maybe that's
• 41:58a little more cheese flavor
• 41:59than you're looking for here.
• 42:01But, again, with that microplane,
• 42:02you can get a very
• 42:03nice I mean, this makes
• 42:04for a very nice presentation
• 42:06when you can get the
• 42:07shredded cheese right on top
• 42:09of the pasta there.
• 42:10And if you feel like
• 42:11this pasta, like, you know,
• 42:12we got the we got
• 42:13the white and we got
• 42:14the green in here, like,
• 42:15if you feel like it's
• 42:15a little monotone for you,
• 42:17you can absolutely add some
• 42:18other yes. Tomato sun dried
• 42:20tomatoes especially
• 42:21or like a roasted red
• 42:23pepper. Right?
• 42:24Mushroom. Oh, yes. Some mushrooms.
• 42:25Again, right out of the
• 42:26jar. No reason that you
• 42:28have to go and dry
• 42:30your own, you know, sun
• 42:31dry your own tomatoes. I
• 42:33mean,
• 42:34until we get that nice
• 42:35little garnish there, we can
• 42:36zoom back in and look
• 42:37at that because I think
• 42:38that looks
• 42:39pretty
• 42:41pretty show worthy. That cheese
• 42:43will kinda melt on top
• 42:44as we go here.
• 42:46Timer is about to go
• 42:47off for our chicken, so
• 42:48we're pretty good. So grand
• 42:49total, that pasta took me
• 42:50fifteen minutes to make. Right.
• 42:52Yeah. Obviously, the pasta was
• 42:53already cooked, but if you're
• 42:54a good multitasker
• 42:56Right. Pot of water going
• 42:57on one side for boiling
• 42:58your pasta, start to cook
• 43:00those veggies as soon as
• 43:01the pasta's cooked. Dump it
• 43:02right into the pot here.
• 43:03Yeah. Yeah. Somebody is also
• 43:05asking if you need to
• 43:05use low fat cheese.
• 43:08That's up to you. Yeah.
• 43:09Doing a low fat cheese
• 43:10so the difference between low
• 43:11fat, reduced fat, whole fat
• 43:13is the saturated fat and
• 43:15calorie content. So if you're
• 43:16somebody that has elevated LDL
• 43:18or total cholesterol,
• 43:19you're looking to lower that
• 43:20or you're looking to lose
• 43:21weight,
• 43:23reduce risk of cardiovascular
• 43:24disease, then, yeah, definitely choose
• 43:26a low fat cheese or
• 43:28maybe even just skip the
• 43:29cheese altogether.
• 43:30You could add a little
• 43:31bit more olive oil and
• 43:32then you could add more
• 43:33veggies in.
• 43:35So definitely tailor that to
• 43:36be whatever you need it
• 43:37to be, but, you know,
• 43:39most dairy products should be
• 43:40a reduced fat or a
• 43:42low fat.
• 43:43But for me, cottage cheese,
• 43:44I can't do low fat.
• 43:45I need whole fat so
• 43:46that the curds aren't so
• 43:47dry. So we kinda have
• 43:49to pick and choose what
• 43:50we're willing to compromise with
• 43:51that. But a low fat
• 43:52cheese would be a great
• 43:53option like a low fat
• 43:54mozzarella or, you know, skim
• 43:55mozzarella. I mean, Parmesan cheese
• 43:57inherently is pretty low in
• 43:58fat. That's how that's why
• 43:59it's a solid block rather
• 44:01than, like, a loose kind
• 44:02of cheese versus, like, the
• 44:03opposite end of the spectrum,
• 44:04which is, like, a brie
• 44:05or a goat cheese Right.
• 44:06Higher fat content. That's why
• 44:08it's so soft.
• 44:10So yeah.
• 44:11I did just shut the
• 44:12oven off. The chicken tenders
• 44:13are done, but I'm gonna
• 44:14keep them in there so
• 44:15they stay warm.
• 44:16Our pasta's done. The last
• 44:18recipe that we're gonna do
• 44:19tonight is this homemade ranch
• 44:20dressing. I think, actually, kinda
• 44:22this is the star of
• 44:23the show.
• 44:25So what do we got
• 44:26going on in this ranch
• 44:26dressing? It's only a couple
• 44:28ingredients. Most of them are
• 44:29spices, and we're just gonna
• 44:31make them in a mason
• 44:32jar. No need to dirty
• 44:33a bowl or a food
• 44:34processor or blender or anything.
• 44:36So I got my mason
• 44:36jar here. Add Add ingredients
• 44:38one at a time. I
• 44:38think we can zoom in
• 44:39on the cutting board as
• 44:41we add things.
• 44:44So our first and primary
• 44:46ingredient is yogurt. And, again,
• 44:48we're talking about our dairy.
• 44:49Right? So this was this
• 44:51is our,
• 44:52our low fat
• 44:54plain Greek yogurt.
• 44:56Why do we like Greek
• 44:57yogurt? Tends to be, compared
• 44:58to regular yogurt, tends to
• 45:00be higher in protein, lower
• 45:01in sugar. But even if
• 45:02you can't find Greek yogurt,
• 45:04just a low fat yogurt
• 45:05is a great base for
• 45:06this compared to, again, sorry
• 45:08to burst any bubbles, but
• 45:09those store bought dressings, the
• 45:11ranch, the blue cheese, the
• 45:12Caesar
• 45:13is primarily
• 45:15oil based. And if it's
• 45:16oil based, then the primary
• 45:18nutrient that's contributing is fat.
• 45:20Mhmm. And again, it's not
• 45:21that fat is the bad
• 45:22guy,
• 45:23but
• 45:24if we can try to
• 45:25find a way to sneak
• 45:26in some extra protein, which
• 45:27is usually something that people
• 45:29are trying to do,
• 45:30how easy is it to
• 45:31do it in salad dressing?
• 45:32It's such a bad rap.
• 45:33Milk is one of those
• 45:34things now that's, you know,
• 45:36lumped into that category of
• 45:37stay away from. Right? Everybody's
• 45:39changing over to the almond
• 45:40milks and the oat milks,
• 45:41and,
• 45:43there's no need to do
• 45:43that. So if you don't
• 45:45tolerate
• 45:45regular milk or animal, you
• 45:47know, animal products, then that's
• 45:49one thing. But
• 45:50doing, you know, regular Greek
• 45:52yogurt or doing regular cow's
• 45:55milk Mhmm. One percent reduced
• 45:57fat,
• 45:58is totally fine and actually
• 46:00very protective against many different
• 46:01types of cancer too. Yeah.
• 46:03And helps with bone density,
• 46:04especially people who are entering
• 46:06menopause or after breast cancer
• 46:07treatment, and now they're on
• 46:08a hormone,
• 46:10hormone medication to, you know,
• 46:12suppress estrogen. So, again, these
• 46:14things are very important to
• 46:15to incorporate into the diet
• 46:17in moderation. Don't be afraid.
• 46:18Absolutely. And so I've kinda
• 46:20done the other ingredient that
• 46:21I just added into there
• 46:22was a little bit of
• 46:22sour cream. I kinda did
• 46:24a three to one ratio.
• 46:25So it's three quarters of
• 46:26a cup of yogurt, one
• 46:27quarter cup of sour cream,
• 46:28again, a reduced fat sour
• 46:29cream. And then our liquid
• 46:31components actually make this a
• 46:32little bit looser is some
• 46:34buttermilk. That's what I've got
• 46:35going on in here. So
• 46:37little bit of a misnomer.
• 46:38Buttermilk
• 46:40is not
• 46:41fattier than normal milk. Most
• 46:43buttermilk is actually nonfat or
• 46:45reduced fat. It's called buttermilk
• 46:47because it's basically milk that
• 46:48has gone through a controlled
• 46:50curdling
• 46:50so that it is a
• 46:51little bit like of a
• 46:52thicker, more sour texture, almost
• 46:54halfway between milk and butter.
• 46:58And, of course, we love
• 46:59to use it in things
• 46:59like a buttermilk ranch or,
• 47:01you know, there's buttermilk pancakes,
• 47:03great opportunity to increase your
• 47:04flavor. I'm gonna pour that
• 47:05right into my jar here.
• 47:08And that is really the
• 47:09basis of our dressing.
• 47:11We are gonna add a
• 47:12couple more ingredients. So I've
• 47:14got a small, small, small
• 47:16amount of apple cider vinegar,
• 47:17only about a teaspoon.
• 47:19That vinegar kinda helps,
• 47:21balance out with its acidity.
• 47:23It helps balance out some
• 47:24other things. And then I've
• 47:25got a little bit of
• 47:26sugar here, really not much.
• 47:28In this whole mason jar,
• 47:29it's only three quarters of,
• 47:31of a teaspoon
• 47:32of sugar. So really
• 47:34not much that we're gonna
• 47:35add into there. Just we
• 47:37need some sweetness to kinda
• 47:38help balance things out. And
• 47:39then we're gonna add some
• 47:40spices, which is really what
• 47:42gets us
• 47:44to tasting
• 47:45like a, like a ranch
• 47:47dressing. So,
• 47:48of course, we got a
• 47:49little bit of salt that
• 47:50we're gonna add into there
• 47:52and a little bit of
• 47:53black pepper.
• 47:56But then we're gonna add
• 47:59some garlic,
• 48:00very classic addition to our,
• 48:04to our dish there, as
• 48:05well as some onion powder.
• 48:08Do that.
• 48:10Then we've got some,
• 48:12dry parsley here. That's gonna
• 48:14go in.
• 48:16And then finally, some dried
• 48:18chives. Can sometimes be a
• 48:19little harder to find, so
• 48:20you can use fresh absolutely.
• 48:23Fresh high is probably even
• 48:24better. Yeah. And then all
• 48:26we're gonna do is really
• 48:27tightly screw that lid on
• 48:28there, and then I'm just
• 48:29gonna shake this for a
• 48:30couple minutes.
• 48:31Got a good grip on
• 48:32here. Let's say if you're
• 48:33gonna involve your Two. If
• 48:34you're gonna involve your kids
• 48:36in this process,
• 48:37they make sure they got
• 48:38a good grip. I'll stop
• 48:39talking. No. Yeah. You're good.
• 48:42Beautiful.
• 48:43That's it. That's how you
• 48:44make homemade ranch dressing.
• 48:46And if we compare this,
• 48:47we compare this to, like,
• 48:48you know, we're throwing shade
• 48:49at some brands tonight. We
• 48:50compare this to, like, hidden
• 48:53alright. We compared this to
• 48:54a leading brand of ranch
• 48:56dressing. How about that?
• 48:57And so here here was
• 48:59kind of the difference. So
• 49:00first of all, our serving
• 49:01size was a little bit
• 49:02bigger. They usually their recommended
• 49:03serving size is somewhere between
• 49:05one to two tablespoons. Mhmm.
• 49:06Ours is two tablespoons.
• 49:08Yep.
• 49:09What did ours end up
• 49:10being? It was lower calories
• 49:11and lower fat content. Yeah.
• 49:13Absolutely. Strictly because of the
• 49:14nonfat plain yogurt. Right? The
• 49:16nonfat Greek yogurt.
• 49:18And then all the benefits
• 49:19added with the herbs and
• 49:20the spices and things that
• 49:22we're adding in. Right? So
• 49:23many people wanna take a
• 49:24pill or take a supplement
• 49:26to reap the benefit. But
• 49:27if you can add turmeric,
• 49:28if you can add oregano,
• 49:30if you can add these
• 49:31spices Absolutely. To your food,
• 49:33you're getting
• 49:33all of the benefit from
• 49:35the food source. Yeah. Not
• 49:36to mention, now the primary
• 49:37nutrient in here instead of
• 49:38fat is protein. Right. Absolutely.
• 49:41So using it for veggies.
• 49:42Right? Using it on a
• 49:43wrap. Yeah. Using it with
• 49:44your pizza that you like
• 49:45dipping your pizza, you know,
• 49:46in the ranch dressing or
• 49:48the ranch dip. So Perfect.
• 49:49Yeah. And we can if
• 49:50we can I can see
• 49:51if I can angle this
• 49:52in so you can see,
• 49:54a little bit of what's
• 49:54going on in the jar,
• 49:55but I'm gonna put that
• 49:56some of it out into
• 49:57a, a bowl later? But,
• 49:59I mean, you can literally
• 50:00you dip a spoon into
• 50:01it, and it has the
• 50:02exact same texture
• 50:04as ranch dressing. How long
• 50:05would you keep that, like,
• 50:06in a fridge? Probably about
• 50:08a week. Okay.
• 50:10The
• 50:11main thing is that dairy,
• 50:13like anything else, it does
• 50:14have a shelf life. Yeah.
• 50:16And especially because we've combined
• 50:17a couple different types of
• 50:18dairy
• 50:19with something acidic, the apple
• 50:21cider vinegar in this case.
• 50:23Mhmm. I wouldn't mess around
• 50:24with it too long. Could
• 50:25always give it the smell
• 50:26test, but a week is
• 50:28probably about where we're at
• 50:29there. Okay.
• 50:30So perfect. Alright. We're coming
• 50:31up at around six thirty.
• 50:32I know we have until
• 50:33seven, and I'm sure there'll
• 50:34be questions. Yep. Actually, do
• 50:36we have any questions now?
• 50:37Because what I'm gonna do
• 50:38is I'm gonna I'm gonna
• 50:38plate up some of our
• 50:39food so it looks nice
• 50:40and pretty here.
• 50:42So
• 50:43somebody asked about the recipes,
• 50:44but we're gonna send those
• 50:45out Yep. Everyone after.
• 50:47There were a couple in
• 50:48the q and a. So
• 50:49what about corn chips, taco
• 50:50chips?
• 50:51Great question. I know we
• 50:52mentioned that in the beginning.
• 50:53Those are fine too. So
• 50:55if you can choose a
• 50:55low sodium option,
• 50:57reduced sodium chip, I mean,
• 50:58that's great. But that's awesome.
• 51:00Again, what is the corn
• 51:01chip going to help you
• 51:03consume? Is that gonna help
• 51:04you get avocado in your
• 51:05diet? Is that gonna help
• 51:05you get tomatoes for the
• 51:07lycopene?
• 51:07Is that gonna help you
• 51:09I don't know. You know,
• 51:10whatever else you would pair
• 51:11with that. Black beans. Absolutely.
• 51:13So absolutely, corn chips are
• 51:14totally fine.
• 51:17Thoughts on chickpea protein pastas.
• 51:19I love them, actually. I
• 51:20think the texture's awesome. I
• 51:22don't even have a box
• 51:23in here. Let's see. Of,
• 51:24like they have Banza like,
• 51:25there's Banza brand and things
• 51:27like that. Oh, excellent call.
• 51:28We're not sponsored. Yeah. Not
• 51:30at all. No. Alright.
• 51:31So
• 51:33for two ounces,
• 51:35for the serving size yeah.
• 51:37Eight grams of fiber. Eight
• 51:39grams of dietary fiber. So
• 51:40if you It's actually probably
• 51:41more than the whole wheat
• 51:42pot. Absolutely. Be honest. And
• 51:43twenty grams of protein.
• 51:45Yeah. That's So that's huge.
• 51:46Mhmm. Right? It well, what
• 51:48what do a lot of
• 51:48people aim for? Usually, they're
• 51:49saying, oh, twenty to thirty
• 51:51grams of protein per meal.
• 51:53Varies per person, of course,
• 51:54but do that. Like, that's
• 51:56basically your protein goal for
• 51:58the meal. It's really impressive.
• 52:00And people that live alone.
• 52:01Like, I talk to, you
• 52:02know, patients all the time
• 52:03that live by themselves, and
• 52:04they're like, I don't wanna
• 52:05do all this cooking
• 52:07to have so much food
• 52:08left over that I'm gonna
• 52:09waste. So if you need
• 52:11to just go with a
• 52:11banza pasta or a chickpea
• 52:13pasta and pair it with
• 52:15some frozen broccoli,
• 52:16that's still a very balanced
• 52:17meal. You're gonna get your
• 52:18protein, your fiber,
• 52:20you're filling yourself up,
• 52:22you know, less waste. So
• 52:23don't overthink.
• 52:24Just just try to do
• 52:25the best you can. Especially
• 52:27the pasta. Right? Like, I
• 52:28grew up I grew up
• 52:29in a in a family
• 52:30of fours. When we had
• 52:31pasta for dinner, we cooked
• 52:32the whole box so that
• 52:33Mhmm. Everyone got pasta, and
• 52:34then there were leftovers. Right?
• 52:36But then moving out on
• 52:38my own, and now that
• 52:38it's just me and my
• 52:39partner at home, right, like,
• 52:41I realized, oh, I can
• 52:42cook half a box of
• 52:43pasta. Yeah. I'm I'm not
• 52:45left with a huge amount
• 52:45of leftovers. Right? Opening up
• 52:47that box does not change
• 52:48the shelf life. You know,
• 52:49get a piece of tape
• 52:50on there so it doesn't
• 52:50fly open in your pantry.
• 52:52Mhmm. But you don't have
• 52:53to cook the whole box
• 52:54of pasta at once. One
• 52:55of those, like, things that,
• 52:56like, never even occurred to
• 52:57me still.
• 53:03Oh, absolutely. We can talk
• 53:05about that. So access to
• 53:06the in person classes.
• 53:09Well, first of all, my
• 53:10favorite thing to tell people
• 53:11about these classes is that
• 53:12they're free.
• 53:13That's awesome. I know.
• 53:15So the in person classes
• 53:16here at the teaching kitchen
• 53:17are offered free of charge
• 53:18to patients. The only thing
• 53:20that you need is a
• 53:22referral
• 53:23from a Yale affiliated,
• 53:25provider. So it could be
• 53:28one of the members of
• 53:29your team over at Smilo.
• 53:30A dietitian could enter it
• 53:31for you. Your your doctor
• 53:33could enter it for you.
• 53:34But it also could be
• 53:35if you see someone in
• 53:36literally any other department. They
• 53:38can give you a referral
• 53:39here to the teaching kitchen.
• 53:41Classes offered free of charge.
• 53:43This stuff that we're doing
• 53:44here tonight, these are recipes
• 53:46directly that we do with
• 53:48patients in the in the
• 53:49kitchen here. These chicken tenders
• 53:50we do during our snacks
• 53:52class and are always a
• 53:52big hit for people.
• 53:56And so you're gonna get
• 53:58the same exact principles. You
• 53:59might be in a class
• 53:59with people who aren't necessarily,
• 54:01you know, other Smilow patients.
• 54:04We get a a mixture
• 54:06of weight loss, heart and
• 54:07vascular patients,
• 54:09all but all people who
• 54:10can benefit from this kind
• 54:11of education. Just building that
• 54:13confidence in the kitchen. So
• 54:14all that you would need
• 54:16is a referral
• 54:17from your provider.
• 54:19We can definitely,
• 54:21send out when we send
• 54:22out everything tomorrow, the recipes,
• 54:24I have a little flyer
• 54:25that we can send out
• 54:26as well that includes a
• 54:27little section that you can
• 54:28hand it right to your
• 54:29doctor. There's a little blurb
• 54:30on there that says, how
• 54:31do I refer a patient?
• 54:32And they'll be able to
• 54:33get you in. Yeah.
• 54:35The great thing is that
• 54:36these are all very you
• 54:37know, these recipes can be
• 54:38adjusted and changed. Right? So
• 54:40if somebody had surgery, colon
• 54:42surgery, you can't tolerate greens,
• 54:44like, there's always alternatives. So
• 54:46that's also key to finding
• 54:48a resource. So talking to
• 54:49a dietitian at your center
• 54:51or, you know, asking for
• 54:52a referral from your primary
• 54:53care to talk to a
• 54:54dietitian to go over how
• 54:56you can adjust and change
• 54:57things so that you're not
• 54:58avoiding or limiting nutrients that
• 54:59you're consuming. You're just trying
• 55:01to adjust based on what
• 55:02your diet, you know, what
• 55:03your body can tolerate. Absolutely.
• 55:04So yeah. Alright. Let's, we
• 55:06can zoom in on the,
• 55:07the middle here. I'll move
• 55:09our plates.
• 55:10So we've got our
• 55:13pasta
• 55:14all plated up very lovely
• 55:15here. I mean, this, like,
• 55:16if you put this down
• 55:17on your table in front
• 55:18of your family and everyone
• 55:19kinda help themselves, like Mhmm.
• 55:20Perfect. Dinner. Done.
• 55:22One or two pots maybe,
• 55:23and then you're good. And
• 55:24then also, I mean, you
• 55:26could nothing says you can't
• 55:27have chicken tenders for dinner.
• 55:28Right? But these great after
• 55:30school snack. Right? They're crispy.
• 55:32You pile them up on
• 55:33here. Especially if, again, you
• 55:35make these chicken tenders, you
• 55:36make a big batch in
• 55:37advance, and then you can
• 55:38freeze them and then reheat
• 55:40them in your air fryer,
• 55:41the microwave even if you
• 55:42wanted to. But Yep. And
• 55:43then that ranch dressing, you
• 55:44make a batch of it
• 55:45at the beginning of the
• 55:46week. It's ready to go
• 55:47for you or your kids
• 55:48or whoever
• 55:49for when they come home
• 55:50from school or work. And
• 55:51so you get these, like,
• 55:52very lovely these very lovely
• 55:54dishes here. Yeah. And even
• 55:55lunch boxes the next day.
• 55:56And, like Yeah. Absolutely.
• 55:58Kids can't have mine would
• 55:59eat them cold, you know,
• 56:00dipped in Yeah. This dip.
• 56:02So trying to find alternatives,
• 56:04right, to the deli meat
• 56:04is trying to do more
• 56:06things like this. Yep. I
• 56:07even remember back when I,
• 56:08when I was in school,
• 56:09like, kids would ring, like,
• 56:10Lunchables. Right? Yeah. There were
• 56:11cold chicken nugget Lunchables.
• 56:13I kinda I wasn't a
• 56:15huge fan. Right? But these
• 56:16would be so much better
• 56:17because they're actually the texture
• 56:18of, like, a real chicken
• 56:19tender
• 56:20versus, like, whatever they were
• 56:21putting in there in there.
• 56:23Thinking outside of that. Yeah.
• 56:24Absolutely. Any,
• 56:26any other questions or anything
• 56:28come through? We we moved
• 56:30through these recipes pretty quick.
• 56:31So,
• 56:32It's where the classes are.
• 56:34They're here. Right? Yeah. So
• 56:35the classes are here. We
• 56:36are we should, I guess,
• 56:37define where here is. We're
• 56:39are we're in North Haven.
• 56:41The teaching kitchen is at
• 56:43eight Divine Street.
• 56:45Right across the way here
• 56:46at six Divine, that is
• 56:47one of the Milo locations.
• 56:49You may be not necessarily
• 56:50going there.
• 56:51In addition to the classes
• 56:52being free, parking on-site here
• 56:55is free. There's no you
• 56:56don't have to get anything
• 56:57validated. There's no parking pass
• 56:58or anything.
• 57:00We are along a, a
• 57:02major bus route that does
• 57:03go into New Haven, so
• 57:04that's an option for folks.
• 57:05And then if you have,
• 57:09an insurance company that will
• 57:10cover transportation
• 57:12to appointments,
• 57:13Veo is usually, like, one
• 57:14of the transportation companies.
• 57:16Because the teaching kitchen appointment
• 57:18will show up in your
• 57:19MyChart like any other appointment,
• 57:20you can actually get your
• 57:22transportation to and from the
• 57:23kitchen covered by your insurance.
• 57:24Yeah. The classes are free,
• 57:26but you can even get
• 57:26your transportation covered. Yeah.
• 57:29So we love that. Yeah.
• 57:30I've had a couple patients
• 57:31take advantage of that. That's
• 57:32awesome. So,
• 57:34awesome. Anything else?
• 57:37Classes listed to sign up.
• 57:38These classes are a hit.
• 57:41So you're not able to
• 57:42self enroll for the classes
• 57:43just because you do need
• 57:44the referral to attend. It's
• 57:46basically like getting referred to
• 57:47a to a doctor's appointment.
• 57:49So just like you can't
• 57:50schedule for the doctor. You
• 57:51can't self schedule here. But
• 57:53I have an awesome scheduler
• 57:55who who manages
• 57:56not only,
• 57:58getting new people enrolled in
• 57:59the class, but if there
• 58:00are ever any
• 58:01drop offs or anything, she
• 58:03maintains a really great wait
• 58:04list. So, typically, it can
• 58:06take from time of getting
• 58:07referred to getting into the
• 58:09class. There might be a
• 58:09couple weeks between when that
• 58:11referral first gets entered and
• 58:12when we can get you
• 58:13in. But if there's a
• 58:14drop off on the list,
• 58:15she's calling people and getting
• 58:17people in. So we want
• 58:18as many people to come
• 58:19to classes as we can.
• 58:21Then not another question, but
• 58:22more of a comment. Sure.
• 58:23Next seminar with fish.
• 58:25That would be a good
• 58:26one.
• 58:27Absolutely. I know we did
• 58:28our first one. We did
• 58:29a, shrimp stir fry, but
• 58:31I think we could definitely
• 58:32But to do, like, a
• 58:33salmon or something or a
• 58:34top get into the warmer
• 58:35months? Yeah. Absolutely. Yeah. That's
• 58:37a good idea. Associate fish
• 58:38with the colder months. I
• 58:39don't know why. But, yeah,
• 58:40as we get warmer, absolutely,
• 58:42we can do something with
• 58:42fish. That'd be great. Yep.
• 58:44Great. Great questions.
• 58:47Alrighty.
• 58:50Perfect. Anything
• 58:51else? And, folks, if you,
• 58:53if you ever think of
• 58:54any questions, of course, all
• 58:56of the Smilo team are
• 58:57available,
• 58:58to answer questions. But then,
• 59:00we will make sure, like
• 59:01I said, we'll send out
• 59:02a flyer with the teaching
• 59:03kitchen information on it, which
• 59:05includes our email address. I
• 59:06am always happy to answer
• 59:07any kind of questions
• 59:09about the teaching kitchen,
• 59:10how you can get referred,
• 59:12all that kind of stuff.
• 59:12I'm always more than happy
• 59:13to answer those. Yeah. If
• 59:14you have a few questions
• 59:15about that, like, how how
• 59:17to ask the doctor for
• 59:18a referral. Just do you
• 59:19just ask them to refer
• 59:20to the cooking kitchen? Yeah.
• 59:21So the If they're not
• 59:22at in Smilo, they might
• 59:24not. Yeah. Yeah. Yeah. I
• 59:25will say we are still
• 59:26a relatively new program.
• 59:28So if you say teaching
• 59:29kitchen to them and they're
• 59:30like, what?
• 59:33Send me an email or
• 59:34give me a call. Like
• 59:34I said, we'll send out
• 59:35the contact info tomorrow. I'm
• 59:37always happy to share what
• 59:38we do with with, physicians.
• 59:39I just did a presentation
• 59:41today
• 59:41about the teaching kitchen to
• 59:43our, to our stroke survivorship
• 59:45population,
• 59:46and they only recently found
• 59:47out about the kitchen. So
• 59:48we're still new. We're growing.
• 59:51Of course, the more people
• 59:52who find out, the longer
• 59:53the wait will still be
• 59:54for classes. So we'll see
• 59:55if we'll see about that.
• 59:57No. But if, yeah, if
• 59:59if, if your doctor has
• 60:00ever any questions,
• 01:00:01send them my way. Like
• 01:00:03I said, the flyer that
• 01:00:03we're gonna send out has
• 01:00:04a little box on it
• 01:00:05that says, how can I
• 01:00:06refer a patient? That's for
• 01:00:08your doctor, so they'll know
• 01:00:09exactly kinda where to look
• 01:00:10on how to refer you.
• 01:00:13Great. Anything
• 01:00:15else?
• 01:00:16No. Just thank you. Thanks
• 01:00:18everybody for coming. Yeah. Thank
• 01:00:19you all so much for
• 01:00:19joining. We'll get the recipes
• 01:00:21out tomorrow. We'll get the
• 01:00:22handouts tomorrow. Natalie's fantastic list,
• 01:00:24we will send out tomorrow.
• 01:00:26And then we'll go from
• 01:00:27there. Maybe we'll hang out
• 01:00:28for another minute or two
• 01:00:29in case there's any questions.
• 01:00:30Yeah.
• 01:00:31But I think we are
• 01:00:32more or less wrapped up,
• 01:00:33so y'all are more than
• 01:00:35welcome to to head out
• 01:00:36for the evening.
• 01:00:37A little bit after dinner
• 01:00:38time, so I hope whatever
• 01:00:39you're making at home is,
• 01:00:41is delicious.
• 01:00:43And then, yeah, we'll hang
• 01:00:44out for another minute before
• 01:00:45we wrap up here. I'm
• 01:00:46very excited to dive into
• 01:00:48to to what we made
• 01:00:49here. We had a question
• 01:00:50about grilling meat too. Sure
• 01:00:52about grilling meat. Let's talk
• 01:00:53about that. Thought about what's
• 01:00:54your thoughts on grilling meat?
• 01:00:56So from a culinary standpoint,
• 01:00:58we'll address that first, and
• 01:01:00then we can address the
• 01:01:00nutrition. Grilling
• 01:01:02meat, excellent way to develop
• 01:01:04flavor.
• 01:01:05Not always the most beginner
• 01:01:07friendly, very easy to overcook,
• 01:01:08but also sometimes people get
• 01:01:10really scared so they undercook
• 01:01:11things Yeah. On the grill.
• 01:01:14Anytime that you are grilling,
• 01:01:15even if using your own
• 01:01:16grill at home, you really
• 01:01:17wanna make sure to really
• 01:01:18thoroughly clean it every time.
• 01:01:20Right? Because stuff just does
• 01:01:21get stuck to those, to
• 01:01:22those grates.
• 01:01:24So that is where I
• 01:01:25stand from a culinary perspective.
• 01:01:27I like grilling. I don't
• 01:01:28do it all the time.
• 01:01:30But then from a nutrition
• 01:01:31perspective,
• 01:01:32there is sometimes a concern
• 01:01:33that we have, especially when
• 01:01:34it comes to grilling meats
• 01:01:36Right. And cancer risk. Yeah.
• 01:01:37So you wanna talk a
• 01:01:38little bit about that? Yeah.
• 01:01:39I mean, there there is
• 01:01:40an increased risk of,
• 01:01:42carcinogens and kind of,
• 01:01:44I think they're called polycyclic
• 01:01:46amines Yes. From cooking and
• 01:01:48charring your food. So,
• 01:01:50again, I don't there's no
• 01:01:51risk when cooking vegetables and
• 01:01:53grilling. Mhmm. It's when you're
• 01:01:55cooking meat at high temperatures
• 01:01:56and charring. And you get,
• 01:01:58like, yeah, like, like, the
• 01:01:59blackened black char. Exactly. So
• 01:02:01trying to limit that char,
• 01:02:03not getting that, you know,
• 01:02:05the stripes
• 01:02:07Grill marks.
• 01:02:08Decimal marks. But, again, grilling
• 01:02:10veggies, grilling,
• 01:02:11you know, grilling meat, fish,
• 01:02:13just being very careful, maybe
• 01:02:14putting it on top of
• 01:02:15tin, you know, tin foil
• 01:02:16or anything. They also make
• 01:02:17those, I think they're copper.
• 01:02:19They make, like, grill mats.
• 01:02:20Yeah. Right? Where the heat
• 01:02:22still comes in. You get
• 01:02:24a little bit less of
• 01:02:25the of the char on
• 01:02:26there. I don't know if
• 01:02:27there's ever been a study
• 01:02:28on if doing that has
• 01:02:30been linked to a decreased
• 01:02:31risk, but certainly, it will
• 01:02:32lead to less of the
• 01:02:33blackening on the meat. Yeah.
• 01:02:35And that blackening is what
• 01:02:36is,
• 01:02:37associated with the increased cancer
• 01:02:39risk. Yeah.
• 01:02:40Somebody asked quick breakfast ideas
• 01:02:42that avoid high processing.
• 01:02:44Sure. There's so many. Yeah.
• 01:02:45Oh my god. Breakfast tacos
• 01:02:47Yes. Corn tortillas Mhmm. Scrambled
• 01:02:48eggs and black beans, Greek
• 01:02:50yogurt with pomegranate seeds Yeah.
• 01:02:53And granola.
• 01:02:54There's a lot about processing.
• 01:02:56Right? Like, highly processed, ultra
• 01:02:58processed. Mhmm. Many foods are
• 01:03:00processed, but still very nutrient
• 01:03:01dense and very healthy for
• 01:03:02us. Yes. So, again, try
• 01:03:04not to overcomplicate.
• 01:03:05Even if you did,
• 01:03:06you know, a bagged oatmeal
• 01:03:08or silica oatmeal and threw
• 01:03:10some frozen blueberries in there,
• 01:03:12and add a little bit
• 01:03:13of nut butter or, you
• 01:03:14know, sunflower seeds or something,
• 01:03:16that would be awesome.
• 01:03:18Whole grain bread, peanut butter,
• 01:03:19banana combination that I do
• 01:03:21most times. Absolutely.
• 01:03:23Smoothies, of course, always a
• 01:03:24great choice. Yep.
• 01:03:26Another option I really love,
• 01:03:27we do it into our
• 01:03:28breakfast class here, is we
• 01:03:29do little, Breakfast. We do
• 01:03:31do a breakfast class. Yeah.
• 01:03:33And so in that one,
• 01:03:34one of the one of
• 01:03:35the standout favorites is we
• 01:03:36do little,
• 01:03:37frittata egg bites where what
• 01:03:39we do is we whisk
• 01:03:40together some eggs and some
• 01:03:41water. We cook some spinach,
• 01:03:43some,
• 01:03:44onion and bell pepper, and
• 01:03:45we divvy that up into
• 01:03:47little muffin tins. Pour the
• 01:03:48egg mixture over the top,
• 01:03:49and then bake them. Twenty
• 01:03:51minutes, you get these nice
• 01:03:52little egg bites compare and
• 01:03:53I compare them in that
• 01:03:54class, like, go to Starbucks
• 01:03:55and you get the sous
• 01:03:56vide egg bites. Yeah. And
• 01:03:57how they're, like, six dollars
• 01:03:58for two egg bites, which
• 01:03:59is a That kind of
• 01:04:01test. Gram. You eat it.
• 01:04:02Eleven grams of saturated fat.
• 01:04:03I don't quote me on
• 01:04:04that. I I forget what
• 01:04:05the number is. Yeah. But,
• 01:04:06I mean, but comparatively, right,
• 01:04:07we make it at home.
• 01:04:08I think it tastes better.
• 01:04:09You can Yeah. Any kind
• 01:04:10of mix ins. Right? Like,
• 01:04:11I tell people, if you
• 01:04:12wanted, like, when we do
• 01:04:13that, we add a little
• 01:04:15bit of, we add a
• 01:04:16little bit of Parmesan and
• 01:04:17a little bit of feta
• 01:04:17cheese to those. But what
• 01:04:19we can also do is
• 01:04:21maybe go for more of,
• 01:04:21like, a cheddar broccoli situation.
• 01:04:23Right? A little bit of
• 01:04:24cheddar cheese and then really
• 01:04:25finely chop some broccoli and
• 01:04:27cook that first. Or red
• 01:04:28peppers. Red peppers. Absolutely.
• 01:04:32So that's always a great
• 01:04:33option. I'm that pesto thing.
• 01:04:35Yeah. Breakfast. Like a pesto
• 01:04:37egg. Muffin. And I was
• 01:04:39about to say yeah.
• 01:04:41Make your own breakfast sandwiches.
• 01:04:43And you can if you
• 01:04:44let's say, when you buy
• 01:04:45a package of English muffins,
• 01:04:46there's six English muffins in
• 01:04:48there. Let's say we can
• 01:04:48find a whole wheat English
• 01:04:49muffin, then we we cook
• 01:04:52up six eggs. Maybe we
• 01:04:53throw some spinach on there,
• 01:04:55whatever else we wanna do.
• 01:04:56Maybe it's like keep off
• 01:04:57the bacon. Yeah. Try to
• 01:04:58keep off the bacon. Yes.
• 01:04:59Actually, but but maybe a
• 01:05:00slice of cheese on there
• 01:05:01is not there. Right? Yeah.
• 01:05:03And then if you're gonna
• 01:05:04do,
• 01:05:05if you want, maybe not
• 01:05:06with, like, the avocado, but,
• 01:05:08like,
• 01:05:09certainly, like, spinach and other
• 01:05:10vegetables that freeze pretty well,
• 01:05:12you could
• 01:05:13wrap up six breakfast sandwiches.
• 01:05:15Like, really tightly wrap them
• 01:05:16in plastic wrap. Stick them
• 01:05:17in your freezer. Oh, that'd
• 01:05:18be perfect. And then the
• 01:05:19morning,
• 01:05:20night maybe the night before,
• 01:05:22if you remember, you pull
• 01:05:23it out, and then in
• 01:05:23the morning, you can, like,
• 01:05:24pop it in the microwave
• 01:05:25or the toaster oven or
• 01:05:26something,
• 01:05:27or take it right out
• 01:05:28of the freezer, pop it
• 01:05:29in the oven for, like,
• 01:05:29twenty minutes. Yeah. It'll kinda
• 01:05:31come up. It'll be a
• 01:05:32nice warm breakfast sandwich for
• 01:05:33you, kinda ready to go.
• 01:05:34And then we've added vegetables.
• 01:05:35We got a whole wheat
• 01:05:36English muffin. We got the
• 01:05:37protein from the egg and
• 01:05:38the cheese. Like, limitless conversate,
• 01:05:41combinations. And then you put
• 01:05:42fresh, like, add the avocado
• 01:05:44to it or something, and
• 01:05:45then your condiments or whatever
• 01:05:46you wanna add. That's a
• 01:05:47great idea. Yeah. I I
• 01:05:48do I do a similar
• 01:05:49thing with breakfast burritos. I'll
• 01:05:51make that for you. Probably,
• 01:05:52what, six bucks a day
• 01:05:53for that thing at Yeah.
• 01:05:54Well, Dunkin' Donuts is no
• 01:05:56longer the, like, cheap option
• 01:05:58for breakfast. Yeah. You could
• 01:05:59if you got a coffee
• 01:06:00and a sandwich from Dunkin'
• 01:06:01Donuts, it's probably, like, twelve
• 01:06:03dollars now. Mhmm. Like, it's
• 01:06:04not cheap anymore to go
• 01:06:06through the drive through. Yeah.
• 01:06:07So you're really not saving
• 01:06:08yourself that much money Mhmm.
• 01:06:10By going through the drive
• 01:06:11through. But great question. Yeah.
• 01:06:12We took off of those
• 01:06:13breakfast ideas.
• 01:06:15Alrighty.
• 01:06:17Guys, thanks so much for
• 01:06:18joining. Thank you all so
• 01:06:20much.
• 01:06:21We will get those resources
• 01:06:23sent out tomorrow for y'all.
• 01:06:25And then if there are
• 01:06:26any other questions, reach out
• 01:06:27to Natalie, reach out to
• 01:06:28myself. I'm more than happy
• 01:06:30to answer. I think we're
• 01:06:31gonna dive in with some
• 01:06:32of our food here.
• 01:06:34Yeah. Perfect.
• 01:06:36We're all good? Yeah. There
• 01:06:37was one more question about
• 01:06:38recipes for irritable bowel syndrome.
• 01:06:39Oh, sure. It's just a
• 01:06:41little bit more specific. Irritable
• 01:06:42bowel syndrome is very broad.
• 01:06:43So if you tend to
• 01:06:45have problems with dairy, we
• 01:06:46could absolutely
• 01:06:47do non dairy products instead.
• 01:06:50You could use, like, a,
• 01:06:51you know, soy based yogurt
• 01:06:53or A coconut yogurt or
• 01:06:54twelve. Yep. Absolutely.
• 01:06:57If your IBS is flared
• 01:06:58by spices or acidity, you
• 01:07:00could keep out the lemon
• 01:07:01juice. Or the garlic in
• 01:07:02this case. Sometimes raw garlic
• 01:07:04does not agree with people.
• 01:07:05Maybe just omit the raw
• 01:07:06garlic. Maybe try garlic powder,
• 01:07:08sometimes better tolerated. Right.
• 01:07:10We've also talked and this
• 01:07:11will be the last thing
• 01:07:12we say. We've sometimes done,
• 01:07:14like, we've sometimes done, like,
• 01:07:15garlic infused
• 01:07:17oil
• 01:07:18is sometimes better tolerated by
• 01:07:20people where you take oil
• 01:07:21in a pot on the
• 01:07:22stove. You warm it up.
• 01:07:23You throw whole garlic cloves
• 01:07:24into there. You wanna, like
• 01:07:26and then you kinda let
• 01:07:26the garlic, like, steep into
• 01:07:28the oil, and then you
• 01:07:29strain it out. You get
• 01:07:30rid of the garlic. Yeah.
• 01:07:31And then that oil has
• 01:07:32now picked up a little
• 01:07:32bit of garlic flavor, so
• 01:07:33you can saute with that
• 01:07:35Yeah. Without the stuff that's
• 01:07:37actually in the garlic, the
• 01:07:38FODMAPs Yeah. Which who can
• 01:07:39remember what FODMAP stands for?
• 01:07:41I can't. I mean, I
• 01:07:41do. But Okay. But don't
• 01:07:43not gonna garnish. You don't
• 01:07:43need to show show off.
• 01:07:46The,
• 01:07:47without the FODMAPs in there,
• 01:07:49the stuff that causes that
• 01:07:50usually often causes the IBS
• 01:07:52trigger, but you still get
• 01:07:53the garlic flavor. Yeah. So
• 01:07:55definitely we can tailor those,
• 01:07:56but I think reaching out
• 01:07:57to a dietitian to give
• 01:07:58you specific recipes
• 01:08:00for those, you know Yeah.
• 01:08:01Absolutely. We have I like
• 01:08:03to brag because we're we're
• 01:08:04part of Digestive Health Yeah.
• 01:08:05Here at the Teaching Kitchen.
• 01:08:07Right here at eight Devine
• 01:08:08Street, there are many dietitians
• 01:08:10who would happily help you
• 01:08:12navigate any kind of those
• 01:08:13digestive symptoms in collaboration with
• 01:08:15especially if you're a smile
• 01:08:16patient in collaboration with the
• 01:08:17team at smile. So
• 01:08:19fantastic.
• 01:08:22Alrighty. Alrighty. Thanks, everybody. Thank
• 01:08:24you all so much.
• 01:08:26Looking forward to hopefully, the
• 01:08:27next time we're able to
• 01:08:28do this.
• 01:08:29Shop and chat with Max
• 01:08:30and Matt. We're happy to
• 01:08:31do it. Have a great
• 01:08:31night, everyone. Stay warm. And
• 01:08:33then what we can do,
• 01:08:34Danielle, beautiful, and then we
• 01:08:36can hit the little leave
• 01:08:37meeting there.