Teaching Kitchen Event- Healthy Colon- Loving Your Guts

Transcript

• 00:00Go pass. Alright.
• 00:03Alrighty, folks. It looks like
• 00:05some people are joining here.
• 00:06As always, we'll give,
• 00:08any stragglers a couple minutes,
• 00:09and then we'll and then
• 00:10we'll jump right into it.
• 00:11We got a lot of
• 00:12exciting stuff to talk about
• 00:13tonight.
• 00:15If someone wants to do
• 00:17me a favor
• 00:18and throw in the the
• 00:19q and a just to
• 00:20make sure our microphones are
• 00:21working. Yes. If everyone wants
• 00:23to say hello
• 00:25Hello. Thanks for joining us.
• 00:27Yes. Great. Good. Bring it
• 00:29up close. Yep. Awesome. Okay.
• 00:30This sounds good. This sounds
• 00:32good. But, yeah, we can
• 00:32get confirmation to chat. My
• 00:33screen, I wanna make sure.
• 00:34Oh, yeah. Our native They
• 00:35are working. Great. Cool. We
• 00:36love it. Like, Leanne, do
• 00:37you wanna say hello as
• 00:38well? Hello? Share. Hopefully, you
• 00:40both hear me as well.
• 00:42Yeah. I think if we
• 00:43can hear you, everyone else
• 00:44should be able to hear
• 00:44you. So probably
• 00:46we're probably good.
• 00:49Alrighty. Wonderful. I think we
• 00:50can, you know, go ahead.
• 00:51We can start with some,
• 00:53some introductions unless there's anyone
• 00:55in the chat who can't
• 00:55hear us. Yeah. Yeah. The
• 00:56chat people are all happy.
• 00:57Yeah. They can hear everything,
• 00:59so we're good to go,
• 00:59I think. I'll start. Sure.
• 01:02Most of y'all, if you
• 01:02if you joined any of
• 01:03these webinars before, you probably
• 01:05know me. I'm Max. I
• 01:06am a chef and a
• 01:07registered dietitian.
• 01:08I run all the day
• 01:09to day operations here at
• 01:10the Teaching Kitchen as well
• 01:11as the patient classes. I
• 01:12think I have some of
• 01:13my patients joining virtually tonight,
• 01:14so I appreciate y'all joining
• 01:16us. But we have way
• 01:17more people in here than
• 01:18we usually do behind this
• 01:19counter. So if they wanna
• 01:20start by introducing themselves. Absolutely.
• 01:22Awesome. Hi. My name is
• 01:24Anne Monju, and I'm a
• 01:25colorectal surgeon at Yale. And
• 01:27this this project tonight with
• 01:29our wonderful guest from Brooklyn,
• 01:32Leigh Ann Brown,
• 01:33is something that we dreamt
• 01:34of last fall when we
• 01:35thought of how we can
• 01:37look at the food that
• 01:37we eat every day and
• 01:39find ways to improve our
• 01:40health and even try to
• 01:41prevent colon cancer through eating
• 01:43a better healthy diet. And
• 01:44Leanne's here to help us
• 01:45do that on a budget,
• 01:47which as we know today
• 01:48with everything that's going on
• 01:49is really, really important. So
• 01:51Absolutely. Fantastic.
• 01:53Thank you all for joining
• 01:54us. My name is Michelle
• 01:55Hughes. I am a physician,
• 01:56a gastroenterologist
• 01:57at Yale New Haven Health.
• 01:59I have been working with
• 02:00doctor Manju on our loving
• 02:03your guts campaign, which is
• 02:04really,
• 02:05where this, teaching kitchen event
• 02:07came from. So we thank
• 02:08our hosts for allowing us
• 02:10to bring this content,
• 02:11for, colon cancer awareness month
• 02:14in March.
• 02:15So we're really trying to
• 02:16promote colon health and really
• 02:18address food and the importance
• 02:20of food and maintaining your
• 02:21health of your colon as
• 02:23well as the ability to
• 02:24reduce your risk of colon
• 02:25cancers.
• 02:26So we thought it would
• 02:27be a really important,
• 02:28month to bring this content,
• 02:30and I'm looking forward to
• 02:31learning some quick, easy, affordable
• 02:33meals because being on the
• 02:35go, it is very hard
• 02:36to, meal prep at the
• 02:38beginning of the week. And
• 02:39so I I look forward
• 02:40to getting some tips and
• 02:40tricks. Yeah. Absolutely. Yeah. I'm
• 02:42I'm right there with you.
• 02:43Yeah. The quicker, the faster,
• 02:44the easier, the better. So
• 02:46and Michelle, thank you so
• 02:47much. They've done a lot
• 02:47of work in kind of
• 02:48putting this together, so we're
• 02:49super in their debt for
• 02:50for getting this together. So
• 02:51thank you so much for
• 02:52being here and for for
• 02:53doing all that. My name
• 02:54is Nate, Nate Wood. I'm,
• 02:55I'm the director of culinary
• 02:56medicine here at The Kitchen.
• 02:58I'm board certified in internal
• 02:59medicine, obesity medicine, and lifestyle
• 03:00medicine. I also went to
• 03:01culinary school, so you can
• 03:02imagine I'm really passionate about
• 03:04kind of this connection between
• 03:05diet and health and work
• 03:06really closely with Max, specifically
• 03:08with our medical trainees and
• 03:09in doing research to kind
• 03:10of bring this knowledge to
• 03:11the next generation of physicians.
• 03:13As you can see, these
• 03:14ones know it's important, and
• 03:15I feel it's important, but
• 03:16I think sometimes it's missed
• 03:17a lot, in our medical
• 03:19education. So we're bringing that
• 03:20back. And then, of course,
• 03:21we're joined here with by
• 03:22Leanne, who is kind of
• 03:24the, the star of the
• 03:24show here. Wrote a really
• 03:26amazing cookbook that we're gonna
• 03:27be cooking from. I'll let
• 03:28her introduce herself and and
• 03:29tell us more about what's,
• 03:30what's happening tonight.
• 03:33Well, thanks so much, you
• 03:34guys. It's really, really fun
• 03:35to be here. I am
• 03:36Leanne,
• 03:37and I did write
• 03:38the solo cookbook over here,
• 03:40good and cheap, which we'll
• 03:41be working from today. And
• 03:43I it means actually so
• 03:44much to me to be
• 03:45here. It's so,
• 03:48feels,
• 03:49universe
• 03:50sent for me.
• 03:51My my father, about a
• 03:53year and a half ago,
• 03:54died of, of colon cancer.
• 03:57And so this is a
• 03:58a sort of cause and
• 03:59issue,
• 04:00you know, if we can
• 04:01call it that, that's really,
• 04:02really near and dear to
• 04:03my heart. I,
• 04:05and so I was so
• 04:06honored to have you guys
• 04:07reach out and to be
• 04:08able to contribute because
• 04:10it's an important issue. I
• 04:12mean, I have it I
• 04:13have it in my own
• 04:14family, and I know if
• 04:15my dad had been
• 04:16had realized that he had
• 04:18it sooner, he would have
• 04:19made a lot of different
• 04:20choices and probably extended his
• 04:21life quite a bit. And
• 04:23because
• 04:25of that, because of his
• 04:26experience, I found out that
• 04:28I, you know, have,
• 04:30have a tendency towards colon
• 04:32cancer myself, and so I'm
• 04:33able to get screened and,
• 04:36and keep it at bay
• 04:37and make healthy choices that
• 04:38mean that it shouldn't really
• 04:39be an issue in my
• 04:40life. And I'm so, so,
• 04:41so grateful for that, and
• 04:43I just always want to
• 04:45sort of spread that information
• 04:47to everybody because there's,
• 04:50yeah, there's just no need
• 04:51really to get it these
• 04:52days. And
• 04:54yeah. And so it's an
• 04:55honor to have been asked
• 04:56for something that matters so
• 04:58much to me and then
• 04:58to have the opportunity also
• 05:00to contribute what I what
• 05:02I have to offer here
• 05:03to you all. So I'm
• 05:05just feeling really, really grateful
• 05:06to be here and excited
• 05:07to get started. Yeah. Awesome.
• 05:09Yeah. Thank you for sharing
• 05:10that, and we're really happy.
• 05:11We're honored to have you
• 05:12here. So so thank you
• 05:13so much.
• 05:14Great. So, do you wanna
• 05:15tell us a little bit
• 05:16about the campaign that we're,
• 05:18you know, you you're launching
• 05:19and and in in charge
• 05:20of here? I mean, this
• 05:20is really important for reasons
• 05:22that you're all hearing about,
• 05:23why we should get screened
• 05:24and the importance of diet
• 05:25for preventing colon cancer. Absolutely.
• 05:28So,
• 05:29as I mentioned, we are,
• 05:30doctor Manju and I have,
• 05:33launched what, we're naming loving
• 05:35your guts campaign. So,
• 05:37this as, Anne pointed out,
• 05:40food is so important to
• 05:41our health. And,
• 05:43over the last
• 05:45nine, twelve months, we've started
• 05:46to delve into looking at
• 05:48access to good food. And
• 05:49and we don't mean, you
• 05:50know, good
• 05:51food in terms of its
• 05:52taste good, but, really, how
• 05:54can it help us achieve
• 05:55health and maintain health? And,
• 05:57you know, the colon is
• 05:59so susceptible in,
• 06:01to disease states and particularly
• 06:03when we talk about colon
• 06:05cancer and your risk of
• 06:06colorectal cancer,
• 06:07we can make some simple
• 06:08substitutions in our diet,
• 06:10to really help,
• 06:11maintain and promote health.
• 06:13And not all of us
• 06:14have access to the foods
• 06:16that we
• 06:18could or should eat.
• 06:19And so part of this
• 06:21campaign is really looking at
• 06:22what are those disparities in
• 06:24terms of accessing food. And
• 06:26then the other part is
• 06:27really what can we do
• 06:28to address it. And, you
• 06:29know, events like this where
• 06:31we can connect with the
• 06:32community
• 06:33and really help get some
• 06:34of this information out there
• 06:35that are simple sort of
• 06:37cheap things,
• 06:38as Leanne's book
• 06:40so
• 06:41so meaningfully,
• 06:42can offer to people,
• 06:44is really,
• 06:46using ingredients that are, you
• 06:47know,
• 06:48all combined less than four
• 06:50dollars per meal and can
• 06:51be whipped up in a
• 06:52few minutes,
• 06:54with minimal items. And so,
• 06:56for somebody who is on
• 06:57the go all the time,
• 06:58foods like that is so
• 06:59important where you don't necessarily
• 07:00have to put a lot
• 07:01of thought into it, but
• 07:02it really can impact your
• 07:03health,
• 07:04over
• 07:05time.
• 07:06Beautiful. Agree with all of
• 07:08that.
• 07:09We'll talk a little bit
• 07:10more about colon cancer screening
• 07:11at the end, and, let's
• 07:13get cooking. Alright. Yeah. Sounds
• 07:15like fun. Don't go too
• 07:16far. We'll have you back.
• 07:16Yeah. Sure. We're here for
• 07:18the tasting.
• 07:18Okay. Yeah. That sounds
• 07:20good. Alright.
• 07:21Nate, kick us off, please,
• 07:22with the delicious meal that
• 07:23you were making for us.
• 07:24Great. Yeah. Yeah. Yeah. So
• 07:25as was mentioned, we're cooking
• 07:26all recipes from good and
• 07:27cheap. And so I'm gonna
• 07:28start with a vegetable quiche
• 07:30hold the crust, which is
• 07:31kind of a a cool
• 07:32recipe that we'll talk about
• 07:33for a few different reasons.
• 07:34So we're holding the crust,
• 07:35which, you know, crushes for
• 07:36a quiche are usually gonna
• 07:37be made with some white
• 07:38flour, a whole bunch of
• 07:39butter. Takes a long time
• 07:41to make. It's cannot it's
• 07:42not the easiest thing to
• 07:43make, I'll say. I'm not
• 07:44too sure. It's time consuming.
• 07:45The butter has to be
• 07:46a specific temperature, and you
• 07:47have to make sure. Anyway,
• 07:47it's too much. So enough
• 07:49to mention a lot of
• 07:50fuss. What's that? You cut
• 07:52out so much of the
• 07:52fuss when you get rid
• 07:53of the crust. And even
• 07:55though, of course, it's delicious,
• 07:56these can be things can
• 07:57be worthwhile. It's just so
• 07:59nice to just get most
• 08:00of the nutrition out of
• 08:02it and
• 08:03skip a lot of the
• 08:04extra effort. Totally agree. Yes.
• 08:08So we're gonna zoom in.
• 08:09I'm gonna show you how
• 08:09we're skipping the fuss here
• 08:10to, my pan on the
• 08:12stove. So what we've done
• 08:13is we've taken some onions,
• 08:15and we've put them in
• 08:16a little bit of olive
• 08:17oil and some butter.
• 08:18And then what happens is
• 08:19they get nice and crispy
• 08:21here in the pan. And
• 08:22so, really, I just cut
• 08:22them into half moons, and
• 08:23I'm gonna show you how
• 08:24to do that. But then
• 08:25they end up really nice
• 08:26and crispy here. And then
• 08:27those are gonna actually be
• 08:28our quote, unquote crust. So
• 08:30I'm gonna pop back over
• 08:31to my cutting board here
• 08:31and show you how I
• 08:32sliced up that onion real
• 08:33quick. So an onion, of
• 08:35course, likes to roll around,
• 08:36but we don't want it
• 08:37to roll around because it's
• 08:38really hard to cut that
• 08:39way. So you're gonna cut
• 08:40off not the root end
• 08:41here, but the top end,
• 08:43and that's gonna give us
• 08:44a nice
• 08:45flat surface to go from.
• 08:46So So once you have
• 08:47your onion like that, make
• 08:49use of that flat surface.
• 08:50You're gonna kinda come down
• 08:52through the onion, and then
• 08:53we're able to cut off
• 08:55the root end, and that
• 08:56will allow us to peel
• 08:57it really evenly.
• 08:59So the onion, we're gonna
• 09:01cut into half moons. And
• 09:02the reason for that is,
• 09:03as you kinda saw on
• 09:04the pan, we want a
• 09:05lot of surface area from
• 09:06this onion to be contacting
• 09:08the pan, and then it
• 09:09gets nice and crispy and
• 09:10will allow us to make
• 09:11kind of an a flat
• 09:12even layer on the bottom
• 09:13of the pan, which is
• 09:14gonna, serve the purpose of
• 09:16being kind of that crust.
• 09:17So you see how I
• 09:17have the two halves of
• 09:18onion here, and now we're
• 09:19just gonna cut them into
• 09:20half moons. So thin, but
• 09:23not too thin because you
• 09:24want them to kinda still
• 09:26hold up some of their
• 09:27shape as they cook, but
• 09:28really thin enough that they
• 09:29can still get crispy.
• 09:31So you see me kinda
• 09:32using my hand as a
• 09:33claw here that stabilizes the
• 09:35onion without me being worried
• 09:36about anything bad happening to
• 09:38my fingertips, of course, and
• 09:39then just having a nice
• 09:41firm grip on the knife,
• 09:43pinching the blade of the
• 09:44knife in the right hand.
• 09:45I have my eat more
• 09:46fiber bracelet on for add
• 09:48a whole bracelet. Bag all.
• 09:50I've got our on
• 09:52here. You know? Yep. Yep.
• 09:53So we got lots of
• 09:54swag. So this is the
• 09:55onion here, and now we're
• 09:56gonna take it back out
• 09:57to the full view. And
• 09:58I'm actually what I'm gonna
• 09:58do is I'm gonna start
• 09:59getting these onions into the
• 10:01bottom of a pan. If
• 10:02you have, like, a cast
• 10:04iron skillet or a non
• 10:05a stainless steel pan, something
• 10:07that can go into the
• 10:08oven, you could actually just
• 10:09take these onions, cook them
• 10:10up on the stove, and
• 10:11then put the whole quiche
• 10:12without the crust in here,
• 10:13and then that can go
• 10:14in the oven. I mean,
• 10:14if we're truly talking about
• 10:16reducing fuss Right? That is
• 10:18about as low fuss as
• 10:19you can be a one
• 10:19pan meal. We love a
• 10:21one pot stovetop meal. Right?
• 10:22We're talking about it with
• 10:23pastas and rice dishes and
• 10:24everything. Right? But a one
• 10:25pot meal, especially again, it
• 10:27can go right from the
• 10:28stovetop into the oven. So
• 10:29it's way versatile. Fewer dishes
• 10:31to do. Yeah. Absolutely. Talking
• 10:32about reducing the fuss as
• 10:33well. Right? Of course. We
• 10:34love we love to harp
• 10:35on the great knife skills.
• 10:37Right? Get everyone, you know,
• 10:38really comfortable to it.
• 10:40Absolutely no reason though, you
• 10:41know, would be a little
• 10:42bit more expensive, but no
• 10:43reason you couldn't buy pre
• 10:45sliced onions. Oh, yeah. Absolutely.
• 10:47Especially especially sometimes the ones
• 10:48you buy in the grocery
• 10:49store. They're really nice. They're
• 10:50they got some nice, like,
• 10:51thickness to it. It'd be
• 10:52great for kind of this
• 10:52crustless,
• 10:54version that we're doing here.
• 10:56But the nice thing that
• 10:57we like to tell patients
• 10:58in these classes sometimes is
• 10:59that onions are cheap and
• 11:00have remained pretty consistently cheap.
• 11:02So that's a great opportunity
• 11:03to to practice your knife
• 11:05skills, of course. Yeah. Absolutely.
• 11:06Absolutely.
• 11:07And they I I should
• 11:08say with these cooked for
• 11:09maybe twenty or so minutes
• 11:11here. I flipped them just
• 11:12one time, and they're, like,
• 11:13almost like French fried onions.
• 11:14They're, like, crispy and brown
• 11:15and delicious. But while I'm
• 11:17transferring these from the pan
• 11:18over to the pan that's
• 11:19going to go in the
• 11:20oven, actually, Michelle, if you
• 11:20wanna come up here, I'm
• 11:21gonna ask for a sous
• 11:23chef here. I Fantastic. I
• 11:24I will tell you. I
• 11:25went to culinary school. I
• 11:26think I'm a pretty good
• 11:27cook. Not the best at
• 11:28cracking eggs.
• 11:31So so we're gonna let
• 11:31Michelle do that. I'll show
• 11:32you how I was taught,
• 11:33and we'll see if I
• 11:34can actually do it. You
• 11:35you wanna, like, hit it
• 11:36with some gusto. Right? You
• 11:37don't wanna be ginger about
• 11:38it, and you don't wanna
• 11:39do it on the side
• 11:40of a bowl because that
• 11:41causes those bits of eggshell
• 11:42to kinda come into the
• 11:43inside of the egg, and
• 11:44it can it can get
• 11:45stuck in the white part
• 11:46or it can crack the
• 11:47yolk. Right? So you wanna
• 11:48do it on a flat
• 11:49surface. So
• 11:51something like that. This is
• 11:52a very confident hit. Now
• 11:53you undersold yourself. There we
• 11:55go.
• 11:57I can do it if
• 11:57I have to, but she's
• 11:58gonna take over now. Okay,
• 11:59Dan. So I'm gonna continue
• 12:00kinda just moving these to
• 12:01the side. So so that
• 12:02was a very good confident
• 12:03hit. Yeah. We Yeah. And
• 12:05we have a garbage canner
• 12:06we can pull over to
• 12:06that. We knew we could
• 12:07ask you. Yeah.
• 12:09Yep. So a quiche, you
• 12:10know, what's what's nice about
• 12:12a quiche is, you know,
• 12:13back when eggs were cheap.
• 12:14First of all, it was
• 12:15cheap.
• 12:16But you can hide a
• 12:16lot of veggies in this.
• 12:18Right? And so it's kind
• 12:18of like whatever you have
• 12:20in your fridge,
• 12:21you can you can put
• 12:22into it. You can think
• 12:23about different flavor combinations. You
• 12:24know, if you wanna go
• 12:25super Italian, you could do
• 12:26kind of some maybe leeks
• 12:28and sun dried tomatoes,
• 12:30little bit of pesto.
• 12:31You could do some basil.
• 12:34Leanne, what are some of
• 12:35your favorites to to throw
• 12:36into, into this quiche? Or
• 12:38just in in in general?
• 12:39Broccoli,
• 12:40I love. I also just
• 12:42love to get random
• 12:44like, if I have leftover
• 12:46roasted vegetables or something from
• 12:47another dish, I'll often just
• 12:49use that in something like
• 12:50this. The other thing I
• 12:51want to mention actually was
• 12:53frozen,
• 12:54vegetables are kind of nice
• 12:56in here too sometimes. Like,
• 12:57especially, like, green beans or
• 12:59something like that. You guys
• 13:00are talking about the pre
• 13:01chopped
• 13:02stuff. That can be nice
• 13:04to just it's already sort
• 13:05of ready to go, and
• 13:06then it cooks up in
• 13:07the time and can be
• 13:08really, really, really simple. It's
• 13:11actually funny that you mentioned
• 13:12frozen vegetables. So much for
• 13:13that segue.
• 13:15So we are using your
• 13:16favorite, broccoli, and it is
• 13:18frozen. So we bought this
• 13:19bag of broccoli. I don't
• 13:19know. It's probably a buck
• 13:20or two. It's five cups
• 13:22of broccoli. I just microwaved
• 13:24it in this dish for
• 13:25ten minutes with a little
• 13:25bit of water, drained off
• 13:26the excess water, and then
• 13:27this is what we're gonna
• 13:28use for the quiche. So
• 13:29as So why did we
• 13:31cook it first? Right? Why
• 13:32didn't we just take the
• 13:33frozen broccoli, throw it in
• 13:34there raw? Right. So if
• 13:35it's frozen, you know, it's
• 13:36gonna slow down the cooking
• 13:38process big time if you
• 13:39were just to throw it
• 13:39in frozen. Or if you
• 13:40had, like, a really crunchy
• 13:42vegetable that really has to
• 13:43to cook for a long
• 13:44time,
• 13:45you know, you might wanna
• 13:45cook that a little bit
• 13:46first before you throw it
• 13:48in. But, yeah, for the
• 13:48frozen veggies, I would cook
• 13:49it off first just to
• 13:50get it a little soft,
• 13:51do most of the cooking
• 13:52already, and then it won't
• 13:53slow down the cooking process
• 13:53once you get the eggs
• 13:54on top. Yeah.
• 13:56I do I sorry to
• 13:57interrupt. I love this, like,
• 13:58little layer of things that
• 13:59you have going on here
• 14:00again. Like, the onion on
• 14:01the bottom is gonna make,
• 14:02like yeah. Again, like that
• 14:03nice simulation of a crust.
• 14:05Exactly. Yep. So those onions
• 14:06are on the bottom there,
• 14:07which I layered, and then
• 14:08we've cooked a whole bunch
• 14:09of broccoli on here. So,
• 14:11a lot of, delicious fiber.
• 14:13There's gonna be some salt,
• 14:14some pepper, one teaspoon of
• 14:15salt, half teaspoon of pepper.
• 14:17There's one cup of milk.
• 14:19We're using fat free. I
• 14:21was gonna I was gonna
• 14:21ask, well, what kind of
• 14:22milk are we using? Yeah.
• 14:23We're using we're using fat
• 14:24free. You could use an
• 14:25unsweetened plant based milk if
• 14:26you're lactose intolerant or if
• 14:28that's what you prefer. And
• 14:29then we're using one cup
• 14:30of cheese. So I would
• 14:31say the cheese is gonna
• 14:32provide a lot of flavor.
• 14:33Yeah. And we're using one
• 14:35cup, and we're using a
• 14:36really, really sharp cheddar because
• 14:37then you can get away
• 14:38with using less and really
• 14:39kinda packs in the punch.
• 14:41You've seen me whisking this
• 14:42with the porcelain whisk, but
• 14:43you could use a fork.
• 14:44So if you're not so
• 14:44good with a whisk, if
• 14:45you don't have one at
• 14:46home, I I bet you
• 14:47have a fork. And that's
• 14:48all and that's all you
• 14:48need. Right? So this doesn't
• 14:50need a a crazy amount
• 14:51of whisking, but a light
• 14:51whisk here. Yeah. I I
• 14:52love the you know, worked
• 14:53with some chefs who, like,
• 14:54never have a single use
• 14:55tool. Right? So it's like
• 14:56if you do a lot
• 14:57of baking, then you probably
• 14:58have a nice whisk at
• 14:58home. But otherwise, yeah, a
• 15:00fork gets the job done.
• 15:01We have these nice kind
• 15:02of I I will admit
• 15:03these very kinda nice glass
• 15:04mixing bowls, but you could
• 15:06you could whisk together your
• 15:07eggs in a mug. Absolutely.
• 15:08Right? You do not need
• 15:10the fancy equipment to make,
• 15:12you know, this beautiful looking
• 15:13I've done this so many
• 15:14times late at night just
• 15:16to normalize.
• 15:17Yeah. Love it. The omelette
• 15:18made at night with a
• 15:19fork in a mug just
• 15:21doing everything as fast as
• 15:22possible. That's true. I mean,
• 15:23I you know, think about
• 15:24it. We're doing eight eggs.
• 15:25I mean, this makes quite
• 15:27a number of servings. You
• 15:27know, this is definitely something
• 15:28you could make for a
• 15:29crowd. I think it would
• 15:30freeze or, you know, and
• 15:31it would last in your
• 15:32fridge very well. But you
• 15:33could do a a smaller
• 15:34portion of this, Leanne. Right?
• 15:35And a little a little
• 15:36ramekin or something or whatever
• 15:37you have that's ovenproof.
• 15:39Absolutely. Yeah. And it doesn't
• 15:40have to be breakfast food
• 15:41to your point. Yeah. You
• 15:42see me tearing a little
• 15:43bit of parsley on here.
• 15:44We had some parsley in
• 15:45the fridge that, you know,
• 15:46it's life expectancy. It was
• 15:47maybe a day or so
• 15:48more. And I think it
• 15:49was a to life a
• 15:50little bit, and this is
• 15:51the perfect chance to use
• 15:52greens like that. And so
• 15:53a little bit of parsley
• 15:54going in. Right. Spinach in
• 15:56your fridge. You have that
• 15:57bag in the back. We
• 15:58know you do. Sad. We've
• 15:59everyone has a bag of
• 16:00greens in the fridge. So
• 16:02Yep. If we can use
• 16:03that up in something like
• 16:04this where it kinda it
• 16:05kinda hides the the the
• 16:07sadness Right. Of the green
• 16:08beans. It's still good. Yeah.
• 16:09Especially when it's cooked, that
• 16:10texture kinda cooks down anyway.
• 16:12Yeah. So we're just gonna
• 16:12zoom in here on my
• 16:13quiche. As you can see,
• 16:14it looks like a whole
• 16:15bunch of vegetables because that's
• 16:16what it is. And then
• 16:17this, this kind of,
• 16:19mixture of the cheese and
• 16:20the eggs
• 16:22and the milk and the
• 16:23salt and the pepper, that's
• 16:23gonna go on top. Feel
• 16:24free to go crazy with
• 16:25whatever seasonings you like. Yep.
• 16:28And, as is written in
• 16:29the book, which I really
• 16:30liked, enjoy watching the egg
• 16:32kind of get into all
• 16:33these nooks and crannies. Mhmm.
• 16:34This is gonna make a
• 16:35really nice
• 16:36once it's done, it's gonna
• 16:37be, obviously solidified, and this
• 16:39cheese is gonna be delicious
• 16:40and melty on top.
• 16:42And, yeah, that looks great.
• 16:43Rise. A little bit of
• 16:44rise. It's gonna get some
• 16:45nice puff to it. Yep.
• 16:47It's gonna look well. Okay.
• 16:49Great. So this is going
• 16:50to go into a four
• 16:50hundred degree oven. It takes
• 16:51roughly an hour. We'll see
• 16:52if with some TV magic
• 16:54here, we can get it
• 16:54done a little faster. And
• 16:56then you let it sit
• 16:56and congeal for just a
• 16:57second, and then we're gonna,
• 16:59plate it up and eat
• 17:00it. So that's as easy
• 17:01as it looks. I don't
• 17:02know. Six or so ingredients,
• 17:03ten minutes, and it's gonna
• 17:04be delicious. As easy as
• 17:05it can be. Let's get
• 17:06that in the oven. Alright.
• 17:07So I'm gonna pop this
• 17:08in the oven, and I
• 17:08think we're gonna head over
• 17:09to Leanne, and she's gonna
• 17:10take care of our next
• 17:10recipe. Beautiful.
• 17:12Okay.
• 17:13So
• 17:14we are now going to
• 17:15switch over into a slightly
• 17:17different mode. We're gonna make
• 17:18the peanut butter and jelly
• 17:20granola bars. So these Sounds
• 17:22right. I've sold. Awesome to
• 17:24make
• 17:25in advance, but these could
• 17:26also be a dessert. These
• 17:28could be just a snack
• 17:30that you have around late
• 17:30late night snack. And they're
• 17:32really made with I was
• 17:34inspired by just, like, the
• 17:35most simple and cheap things
• 17:37that we tend to have
• 17:37around, like peanut butter and
• 17:38jelly and oats.
• 17:40And
• 17:41we've all eaten a lot
• 17:42of peanut butter and jelly
• 17:42sandwiches. We've all eaten many
• 17:44bowls of oatmeal.
• 17:45But when you combine their
• 17:46powers, you get something slightly
• 17:48different and exciting.
• 17:50So it's not thinking anyhow.
• 17:52So
• 17:53you have a bowl.
• 17:55Just any mixing bowl,
• 17:57and we do two
• 17:58to three cups of oats.
• 18:01I'm gonna do about two
• 18:02and a half cups.
• 18:08And I'll say Leanne, you
• 18:09have that beautiful if I
• 18:10if my eyesight from across
• 18:12the room looking at the
• 18:12screen looks great there, that's
• 18:13our our Bob's Red Mill
• 18:15oats. But really, right, any
• 18:16kind of oats that you
• 18:17get at the grocery store
• 18:18could work for something like
• 18:19this. Right? Exactly what I
• 18:20was just gonna say was
• 18:21they could be I usually
• 18:23get,
• 18:24like, old fashioned.
• 18:26Mhmm. But you could do
• 18:27quick oats or, like, thicker
• 18:29cut is all totally fine.
• 18:31It'll all work.
• 18:33And so I'm doing two
• 18:34and a half cups. Basically,
• 18:35you need three cups total
• 18:36of this sort of dry
• 18:38ingredient portion. And then I
• 18:40like to basically take some
• 18:42cereals that I happen to
• 18:43have around when I do
• 18:44or, like, other little bits
• 18:46of dried. And so it's
• 18:48slightly hilarious and embarrassing, but
• 18:50the only cereal that I
• 18:50have right now are these
• 18:51weird strawberries.
• 18:53I love that. Yeah. Then
• 18:54that is what people
• 18:56actually have in their pantries
• 18:57at home. Yeah. And I
• 18:59was just like, what? We
• 19:00have not eaten this in
• 19:02many months. So let's just
• 19:03try adding a little bit
• 19:04of this for fun. So
• 19:06I'm gonna do about a
• 19:07half a cup
• 19:08of these flakes just, like,
• 19:09for texture and for fun.
• 19:11And, of course, these have
• 19:12sugar in them if you're
• 19:13really wanting to stay away
• 19:14from that. Do not go
• 19:16here, but this could be
• 19:17Cheerios. This could be, like,
• 19:18raisin bran. This could be
• 19:20Chex. I'm trying to think
• 19:22about our other good, whole
• 19:23grain cereals. Yeah. But the
• 19:25raisin bran is a great
• 19:26idea. I like the raisin
• 19:26bran idea. Yeah. Yeah. Raisin
• 19:28bran is great. Right. Cool.
• 19:32Yeah. So so that's what
• 19:33we've got so far. Just
• 19:35simple, simple. And then we're
• 19:36gonna add a little bit
• 19:37of salt. I think it's
• 19:38half teaspoon, quarter teaspoon.
• 19:42The recipe says. And then
• 19:43that is it. And then
• 19:44again so I don't have
• 19:46a lot going on here.
• 19:47I found some almonds earlier.
• 19:49So I'm gonna just add
• 19:50a little bit of almonds,
• 19:51but you could add, like,
• 19:52coconut, cranberries. Like, anything you
• 19:55would add in granola,
• 19:56you could add into this
• 19:58if you want. We'll keep
• 19:59it very, very simple and
• 20:00plain.
• 20:01But this is sort of
• 20:02our dry ingredient
• 20:04portion.
• 20:06Oh,
• 20:07I should have mentioned. Set
• 20:09your oven to three fifty
• 20:10just before this because this
• 20:11is gonna bake. Mhmm. Great.
• 20:14Yeah. I like how flexible
• 20:15this is. Oh, whatever nuts
• 20:16you have, whatever cereal you
• 20:17have, or make it complicated
• 20:19or don't. You know? It's
• 20:20a nice part about all
• 20:21those ingredients, right, is the
• 20:22things that we know are
• 20:23naturally gonna be good for
• 20:24us. Right? Of course, you
• 20:25know, between the oats and,
• 20:27you know, and our our
• 20:28our our nuts in there
• 20:30and whatever cereal potentially, we're
• 20:31getting a lot of fiber
• 20:33from that, which, of course,
• 20:34we will talk until we're
• 20:35blue in the face about
• 20:36fiber. Looking off camera at
• 20:38our at our medical panel
• 20:39here to make sure I
• 20:40stay on scribble talking about
• 20:41fiber. We love fiber. Love
• 20:43fiber. But then, of course,
• 20:44you know, when we get
• 20:44to something like the the
• 20:45nuts in there, especially if
• 20:46we did something like walnuts,
• 20:47we get those part healthy
• 20:48fats in, which we love,
• 20:50helps reduce inflammation a little
• 20:51bit. Also a very important
• 20:52factor for reducing our our
• 20:53overall cancer risk. Right.
• 20:56Right. Dried fruit has a
• 20:57little bit of sweetness, but
• 20:58without adding a lot of
• 20:59added sugar.
• 21:00Right? There's a naturally occurring
• 21:01sugar in there, but no
• 21:02comes with the fiber. Yeah.
• 21:04Again, comes with the fiber.
• 21:05You're gonna hear it say
• 21:05fiber, I think, a lot.
• 21:06So that's what you're gonna
• 21:07have to do. That's yeah.
• 21:08That's key. The more fiber.
• 21:09Yeah.
• 21:10Wonderful.
• 21:11Sweet. What you got going
• 21:12on with it? Is that
• 21:12peanut butter? I am measuring
• 21:14out a half a cup
• 21:15of peanut butter. So this
• 21:16is the key ingredient, peanut
• 21:18butter and jelly. So we're
• 21:19gonna put half a cup
• 21:20of it into this little
• 21:21pot. This is, like, not
• 21:23one hundred percent necessary. I
• 21:24just find it really helpful.
• 21:27So we're doing a half
• 21:27a cup of peanut butter,
• 21:29then
• 21:30a quarter cup of water,
• 21:32like, hot water that's boiling
• 21:34if you want, but I'm
• 21:35just gonna use tap water
• 21:37right now.
• 21:39Thin it out a little
• 21:40bit. With a quarter cup
• 21:41of water and then a
• 21:42quarter cup of jelly,
• 21:44And I'm going to just
• 21:45put it quickly on the
• 21:46stovetop over here, which I
• 21:47can't quite show you. I'm
• 21:49just gonna put it on
• 21:49there and mix it all
• 21:50together. I'll show you that
• 21:52in a second.
• 21:53What kind of jelly are
• 21:54you gonna use?
• 21:56Blackcurrant.
• 21:58Yeah. Oh, alright. Yeah. Fantastic.
• 21:59But, again, any kind of
• 22:00jelly would work. Right? Absolutely
• 22:02anything. And people make this
• 22:04with this is one of
• 22:05the most popular recipes in
• 22:06the book as far as
• 22:07I can tell. You know,
• 22:08it's always hard to say,
• 22:09but it's the one people
• 22:10talk to me about so
• 22:11much.
• 22:12There are just so many
• 22:13infinite variations, and a lot
• 22:15of people like to make
• 22:16this with their kids because
• 22:17they can just learn how
• 22:18to make it. Right. It's
• 22:20simple
• 22:21that they can just make
• 22:21it themselves, and then they
• 22:23have, like, their own version.
• 22:24And,
• 22:25you know, you get the
• 22:26opportunity to kind of, like,
• 22:27branch out and try some
• 22:28new flavors in a, like,
• 22:30low stakes kind of situation.
• 22:33Yeah. Well, really something that
• 22:34people talk about. Right? If
• 22:36they they wanna change how
• 22:37they're eating, they want to
• 22:38eat healthier, but in their
• 22:39brain, I think they people
• 22:40immediately perceive that to mean,
• 22:42well, it's gonna be more
• 22:43expensive. Right? Yeah. What is
• 22:44ingredients that
• 22:46Won't be as fun. Like,
• 22:48all those worries come up.
• 22:50So so so many worries.
• 22:51And, really,
• 22:53the good news is it's
• 22:54it's actually quite simple. It's
• 22:56just about simplification
• 22:57more than anything else, actually
• 22:59eating healthy
• 23:01and and going towards what
• 23:02actually
• 23:03not only tastes good, but
• 23:04also makes you feel good
• 23:05because we forget about, like,
• 23:06how
• 23:07foods that are really nutritious
• 23:09for us make us actually
• 23:11feel better. You don't need
• 23:12to, like, feel exhausted
• 23:14and full at the end
• 23:15of every like, full in
• 23:17an unpleasant way, but to
• 23:18actually feel energized
• 23:19after you eat. You know?
• 23:20What a concept. Yeah. Absolutely.
• 23:22And, I mean, like, even
• 23:23tying it to, like, sentimental
• 23:24value as you're talking about
• 23:25this, I'm thinking I would
• 23:26wanna use strawberry jam because
• 23:28my mom used to make
• 23:28strawberry jam, you know, every
• 23:30June after we would go
• 23:31and pick them. And, you
• 23:32know, there's nothing like my
• 23:33mom's strawberry freezer jam. And
• 23:35so, you know, I think
• 23:36people are naturally tied to
• 23:37recipes like this from their
• 23:38childhood too. It has some
• 23:39sentimental value in addition to
• 23:40making you feel good. Yeah.
• 23:41I'm making it seasonal too.
• 23:42Like, I love what you're
• 23:43saying. Like, oh, strawberry jam
• 23:44would be perfect for right
• 23:45now. Right. Well, that's one
• 23:47of the fun things when
• 23:48you start to get into
• 23:50cooking,
• 23:51really.
• 23:52And what is so empowering
• 23:53about it is getting to
• 23:54make little choices like that
• 23:55that just have meaning and
• 23:56value for you that are
• 23:57beyond
• 23:58even the the sort of
• 24:00nutrition even of them, but
• 24:01what they how they make
• 24:02you feel in touch with,
• 24:03like, nature and
• 24:05experiences you've had in the
• 24:06past and with different people
• 24:07and Pretty much. You do
• 24:09that.
• 24:09And I think, I think
• 24:11empowering is a is a
• 24:12great word for this. Right?
• 24:13It's it's what we try
• 24:14to instill with the patients
• 24:15in the teaching kitchen. It's
• 24:16what we try to instill
• 24:16with the the trainees, you
• 24:17know, med students, PA students,
• 24:19residents that this is something
• 24:20that you you can
• 24:22do. You can do this.
• 24:23And you can and you
• 24:23can teach other people to
• 24:24do. You know? And it
• 24:25and it's it can be
• 24:26enjoyable and fun. Exactly. Right?
• 24:28Exactly. Is, like, we're not
• 24:29asking you to do something
• 24:31boring and annoying. We're asking
• 24:33you to do something that's
• 24:34gonna enhance your life. And
• 24:36you get a reward at
• 24:36the end. You get to
• 24:37eat. That's the best part.
• 24:40Right. So I have here
• 24:41I'm just I'm just doing
• 24:42an awkward angle, but I
• 24:43have this lovely
• 24:45gloop
• 24:46as we call it. Yeah.
• 24:48Very official term. I hope
• 24:49it's repeated it.
• 24:52But but the peanut butter
• 24:53and jelly
• 24:54mixed together, which looks a
• 24:55bit, you know, suspect, but
• 24:58come on. We know what
• 24:58this is. Uh-huh.
• 25:00This is our wonderful familiar
• 25:02stuff. So we have peanut
• 25:03butter and jelly going in
• 25:04here,
• 25:06and it smells really, really
• 25:08nice.
• 25:09And, officially, it's very important
• 25:11part of the recipe that
• 25:12you stop and enjoy that
• 25:13it smells
• 25:14really good Yeah. And feels
• 25:17really good.
• 25:19All of this is so,
• 25:20so important
• 25:21for us to create
• 25:23a good healthy sort of
• 25:24practice of cooking
• 25:26is just to actually stop
• 25:27and relax for a moment
• 25:29in the midst of it
• 25:29and realize, like, wow. I'm
• 25:31actually
• 25:32having a good time right
• 25:33now.
• 25:34I love that. Sometimes we
• 25:35just need to get food
• 25:36on the table, but other
• 25:37times, I think it yeah.
• 25:37It's a great reminder to
• 25:38slow down a little bit,
• 25:39you know, enjoy what you're
• 25:41doing, appreciate how good your
• 25:42kitchen's gonna smell while you're
• 25:44cooking. And here's honestly my
• 25:47potentially unpopular opinion, but I
• 25:49think it's the truth.
• 25:50Rushing to get it on
• 25:52the table doesn't usually actually
• 25:53save you any time. It
• 25:54just Yeah. It's probably true.
• 25:56The only thing you're getting
• 25:57is stress. Yeah.
• 25:59Yeah. Because you're gonna be
• 26:00in a in a flurry
• 26:02of a headspace, and you're
• 26:03not gonna put anything. Because
• 26:05once you're in, just
• 26:06deep breaths, slow yourself down.
• 26:08Yeah. You've got it.
• 26:10There's a reason in restaurants.
• 26:12The the reason that your
• 26:13food can get out to
• 26:13you so quickly when you
• 26:14go out to eat is
• 26:15because they've paid someone to
• 26:16come in at six in
• 26:17the morning and chop all
• 26:17the vegetables. Yep. So then
• 26:18when the chefs come in,
• 26:19right, and they can just
• 26:20pull all their ingredients. So
• 26:22I've had someone like that
• 26:23at home.
• 26:25Beautiful little bacon sheet there.
• 26:26Sorry. I'm talking over you
• 26:27as your No problem. I
• 26:28just wanna make sure everyone
• 26:29sees the steps. So I've
• 26:31mixed everything, the dry ingredients,
• 26:33and the the peanut butter
• 26:34and jelly mixture. I'm just
• 26:35gonna put in this pan.
• 26:36Oh, I forgot. I need
• 26:37to oil the pan. I'm
• 26:38just gonna take a little
• 26:39bit of,
• 26:40coconut oil here, but you
• 26:42could use anything.
• 26:44I like unrefined
• 26:46coconut oil,
• 26:47but you could use olive
• 26:48oil, butter,
• 26:50margarine, you know,
• 26:51all of the usual
• 26:53the usual stuff. Just do
• 26:55oil pan so that
• 26:57it can come out. And
• 26:58this people have made these
• 27:00in, muffin tins, in complete
• 27:03all kinds of sizes
• 27:04of tin,
• 27:06whatever
• 27:07you have around.
• 27:09I like that idea. Actually,
• 27:10the muffin tin's great. Yeah.
• 27:11I was just thinking about
• 27:12the whole form factor for
• 27:14kids, which we would love.
• 27:16Right? With the mini muffin
• 27:17tin. And they'll actually bake
• 27:18quicker too, I would imagine,
• 27:19in the muffin tin. They
• 27:20do. They're really quick. And
• 27:21then they have nice crispy
• 27:22edges, which is pretty cool.
• 27:23So, yeah, that one, I
• 27:24was like, wow. Upgrade. Whoever
• 27:26thought of this?
• 27:27Next edition. Yeah. Yeah. That's
• 27:28great.
• 27:30It's great when you can
• 27:31learn something from people who
• 27:31are making these recipes. Right?
• 27:33That's I mean, that that
• 27:34is the other great benefit
• 27:35of sharing food with people
• 27:36is that you get to
• 27:37hear their experiences. Right? There's
• 27:38this nice natural exchange of
• 27:40information of of the flavors
• 27:41that we like and everything.
• 27:42But then, yeah, of course,
• 27:43good cooking tips too. Yeah.
• 27:45Absolutely.
• 27:46So on the press.
• 27:48Last thing
• 27:49is then we take that
• 27:50extra
• 27:51half cup of jelly, and
• 27:52we smooth it all over
• 27:54the top. So you've got,
• 27:55like, jelly all over everything.
• 27:57And then I'm gonna hit
• 27:58it into the oven. So
• 28:00thank you very much.
• 28:01Fantastic.
• 28:04Alright. I think while you
• 28:06are getting that into the
• 28:06oven, I will get started
• 28:08on my recipe, and then
• 28:09we'll I think we'll probably
• 28:09do a little bouncing back
• 28:10and forth. So I am
• 28:12making these half veggie burgers,
• 28:14which, you know, if we're
• 28:15if we're talking about things
• 28:17that are like comfort food
• 28:17for people. Right? A cheeseburger.
• 28:19If you eat meat, a
• 28:20cheeseburger is that food where
• 28:21you're just like, sometimes you
• 28:23just want it. Right? Right.
• 28:24And, you know, as with
• 28:26most things in life, everything
• 28:27in moderation.
• 28:28On the on the regular,
• 28:29I think in the United
• 28:30States, we tend to be
• 28:31very meat centric with with
• 28:33our eating. And,
• 28:34of course, we wanna increase
• 28:35our vegetable consumption, but we're
• 28:37also trying to cut down
• 28:37on our meat consumption, especially
• 28:39the red meat consumption. We
• 28:40know it's pretty, pretty closely
• 28:42associated with increased risk of
• 28:43cancer. Yeah. Especially our colorectal
• 28:45cancer. Right. Exactly. Yeah. So
• 28:47we are making a burger
• 28:48that does still have red
• 28:49meat in it. You could
• 28:50make it with turkey or
• 28:51chicken, of course. But we're
• 28:52gonna add a lot of
• 28:53veggies as well as some
• 28:54legumes in there. So,
• 28:56first, though, we will talk
• 28:57about the actual vegetables that
• 28:58we're adding here. So into
• 29:00our,
• 29:01burger, we are looking to
• 29:02add about a cup of
• 29:03vegetables.
• 29:05Great recommendation from Leanne. Red
• 29:07bell pepper, it cooks quickly.
• 29:09It's tender, and we kinda
• 29:10naturally associate it with, with
• 29:12the flavors of a burger
• 29:13anyway. I always like to
• 29:14start by taking off the
• 29:15bottom. That way, I can
• 29:16stand up my bell pepper
• 29:17tall, which makes it really
• 29:19easy to I'll kinda see
• 29:20if I can do this
• 29:20near the camera. You can
• 29:21then kinda treat this like
• 29:22walls of a house, and
• 29:23you can use that seed
• 29:25pod in the middle for
• 29:25a guide for how far
• 29:27in to move your knife.
• 29:28And so you can cut
• 29:29right down to the side
• 29:30there. Look at that. Totally
• 29:32miss that seed pod, and
• 29:33I get these nice blanks
• 29:34of bell pepper here because
• 29:35the worst part about cutting
• 29:36the bell pepper is ending
• 29:37up with seeds all over
• 29:38your cutting board. And then
• 29:39I can kinda just rotate
• 29:40this around. It'll get to
• 29:41a point where it's easier
• 29:42to lay it down
• 29:44to come around here. And
• 29:45then, of course, you can
• 29:46even right? Sometimes it just
• 29:47comes off for you. Right?
• 29:48That seed pod now nice
• 29:49in the middle here. Don't
• 29:50have to worry about seeds
• 29:51all over my cutting board.
• 29:52I got these nice planks
• 29:53of bell pepper
• 29:55that I want these to
• 29:56be chopped pretty small. I
• 29:57don't want a giant piece
• 29:58of bell pepper in my
• 29:59burger. So as small as
• 30:00you feel comfortable doing, we
• 30:02will cut into strips in
• 30:03one direction, the or a
• 30:05julienne. Right? That's Oh, that's
• 30:06too much color. Yes.
• 30:08Okay. So did you. Alright.
• 30:10And then we turn it
• 30:11the other direction, and we'll
• 30:12come across, and you can
• 30:13really do a very fine
• 30:16dice on these bell pepper.
• 30:18And I think I like
• 30:18we'd like to talk about
• 30:19it in class. Again, we
• 30:20like to just talk about
• 30:21it with people in general.
• 30:23Love to harp on the
• 30:24knife skills. But at the
• 30:25end of the day, throw
• 30:26these throw these veggies in
• 30:27a food processor. Make your
• 30:29life way easier. Right? Because
• 30:30if that's the thing that's
• 30:31gonna get you to increase
• 30:32your veggie consumption, that's what
• 30:34we're gonna do. Do not
• 30:35always expect people to spend,
• 30:37you know, the time in
• 30:38the kitchen to do this.
• 30:39Again, especially on a busy
• 30:40weeknight, there
• 30:41is there there is a
• 30:42time and a place to
• 30:43be fancy, and there is
• 30:44definitely a time and a
• 30:45place to be efficient as
• 30:46well. Certainly. Certainly. And these
• 30:48nice strips of our bell
• 30:50pepper here.
• 30:51Just I will probably use
• 30:52just about the entire bell
• 30:53pepper because I'm aiming for
• 30:55about a cup of vegetables.
• 30:56So I got my nice
• 30:57little pile here.
• 30:59And then, I'll do one
• 31:01more piece here to get
• 31:02a little bit closer, but
• 31:02then we had some other
• 31:03veggies. So much like how
• 31:05we were rummaging through the
• 31:06fridge here at the teaching
• 31:07kitchen, and we found some
• 31:07parsley that needed to get
• 31:08used, found some green onion
• 31:10that needed to be used
• 31:11as well.
• 31:12And so we thought, why
• 31:13not? It's gonna go great
• 31:14into this burger again. Onion,
• 31:15a flavor that we kinda
• 31:16naturally
• 31:17associate with that. Right? Could
• 31:19throw a red or a
• 31:20white onion in there,
• 31:21but we got the green
• 31:21onion, so we may as
• 31:22well use it. So I
• 31:23got my pile of bell
• 31:25pepper off here to the
• 31:26side, and then I got
• 31:27my green onion or my
• 31:28scallions.
• 31:30Always like to take off
• 31:31the top end here just
• 31:32because they kinda get dried
• 31:33out. It's sad at first.
• 31:35Right?
• 31:36So we can set those
• 31:36off to the side, but
• 31:37then I can use the
• 31:38entire length of this thing
• 31:39until basically it gets to
• 31:40the pure white part. And
• 31:41I'm gonna cut these about
• 31:42as thin as I did
• 31:43my bell pepper. So, again,
• 31:44I'm doing it towards the
• 31:45camera so that y'all can
• 31:46see. Chop into very fine
• 31:48pieces here. Right? Moving our
• 31:50way down.
• 31:52Impressive or what? Alright. I'm
• 31:54really I'm really locked in
• 31:56right now. I don't wanna
• 31:57accidentally
• 31:58I don't wanna accidentally nick
• 32:00my fingers here. His knife
• 32:01staying on the cutting board.
• 32:02My, again, those fingers curled
• 32:04into the claw there because
• 32:05we wanna build some yeah.
• 32:07We wanna build some safety,
• 32:08and with safety comes confidence.
• 32:09That's right. I think. So
• 32:10we get our veggies there.
• 32:12And then, you know, this
• 32:13is you know, it's a
• 32:13good little start, I think,
• 32:14to making these kind of
• 32:15half veggie
• 32:17burgers. But then, of course,
• 32:18you know, we're gonna throw
• 32:19in a secret ingredient here.
• 32:20I got some lentils,
• 32:21and I got a very
• 32:22small bowl of lentils here,
• 32:23but that's because, actually, I
• 32:25have three cups
• 32:26of cooked lentils here. I
• 32:28mean, if we if we
• 32:29tilt this in. So these,
• 32:31I cooked them on the
• 32:31stovetop in a minute. About
• 32:33twenty,
• 32:34twenty five minutes, to to
• 32:36get done. There we go.
• 32:37Beautiful. Got our nice lentils
• 32:38here. So that is gonna
• 32:40be the base. That is
• 32:41actually the bulk of our
• 32:42burger here. And then I
• 32:43am gonna throw in my
• 32:44nice chopped veggies as well,
• 32:46and and add some lovely
• 32:46color.
• 32:47That looks excellent. Yeah. Yeah.
• 32:49Right? So right off the
• 32:50bat, we're we're already happy
• 32:51that we're getting some color
• 32:52in there. We love the
• 32:53expression eat the rainbow. Mhmm.
• 32:54Talk about getting a a
• 32:56variety of veggies
• 32:58Right. And and that's something
• 32:59that you were talking about.
• 33:00I was gonna say, yeah.
• 33:00We know for your gut
• 33:01microbiome that, of course, the
• 33:02quantity of vegetables and and
• 33:04fruits and other plants that
• 33:05you eat is important, but
• 33:06one of the most important
• 33:07things is actually the variety.
• 33:08So if you can eat
• 33:09twenty to thirty different plants
• 33:11per week, that might be
• 33:12a goal to really have
• 33:13a nice diversity of gut
• 33:14bacteria,
• 33:15which, really can support colon
• 33:16health. And then you said
• 33:17a variety of plants, not
• 33:18necessarily fruits and vegetables. So
• 33:20what are some other things
• 33:21that that we can eat?
• 33:21And, Leanne, if you got
• 33:23favorite,
• 33:23plants, throw them out while
• 33:25we're while we're doing this.
• 33:26Yeah. So fruits, vegetables, whole
• 33:28grains, nuts, seeds, and legumes,
• 33:30which are like our beans
• 33:31or our lentils here. So
• 33:32lots of different types of
• 33:33plants. Yeah.
• 33:36My legume. Nate while Nate
• 33:38was talking there, I did
• 33:39throw so I have a
• 33:40pound of ground beef in
• 33:41here, and this is a
• 33:42pretty lean one. This is
• 33:43ninety three seven. So ninety
• 33:44three percent meat, seven percent
• 33:45fat. The ground beef. Yeah.
• 33:46Yeah. Just your regular old,
• 33:47your ground beef that you
• 33:48get at the grocery store.
• 33:49Yep. Some salt and some
• 33:50pepper in there. And then
• 33:51I did throw an egg
• 33:52into here just to kind
• 33:53of act as a little
• 33:54bit of a binder. And
• 33:55I'm gonna do is I'm
• 33:56gonna start doing this by
• 33:57hand, and then I think
• 33:58I might transition to doing
• 33:59it with a masher.
• 34:02And this is will admittedly
• 34:03not be the prettiest thing
• 34:04to look at on camera
• 34:05for for too long, so
• 34:06we can always pull back
• 34:07out a little bit. But
• 34:08I'm really trying to I'm
• 34:09really trying to get these
• 34:10into
• 34:11almost kind of like you're
• 34:12working meatballs or meatloaf together.
• 34:14Like, I want this to
• 34:15be a nice,
• 34:18congealed.
• 34:18It's I I couldn't think
• 34:19of I couldn't think of
• 34:20a more attractive word. Congealed.
• 34:24Yeah. Cohesive.
• 34:25Much better word than that.
• 34:26So I'm gonna go wash
• 34:27my hands real quick. I'm
• 34:27gonna grab a masher just
• 34:29to get these,
• 34:30lentils a little bit more
• 34:32mashed. But, of course, at
• 34:33the end, you and the
• 34:34rest of you talk about
• 34:34you could do beans instead
• 34:36of lentils. It depends on
• 34:38what you have. Those lentils,
• 34:39though, yeah, you for sure
• 34:40wanna try to get a
• 34:41little mash in there so
• 34:42that it won't doesn't all
• 34:43start falling apart. Yeah. Kind
• 34:45of these lentils or the
• 34:46beans, you know, they have
• 34:47that little exterior coating, and
• 34:48then inside, it's all this
• 34:49starchy goodness that will help
• 34:50really bind things together. And
• 34:52so that's why he's gonna
• 34:53do some mash here. And
• 34:54I I think my my
• 34:55head would immediately head towards,
• 34:57black beans, but really any
• 34:58kinda any kinda lagoon in
• 34:59here, right, would would be
• 35:00great. Yeah. But you can
• 35:02be inspired by that. Like,
• 35:03if you do black beans,
• 35:04you'd be like, oh, I
• 35:05need to have some onion
• 35:05and some pepper and
• 35:07some corn. You know? Yeah.
• 35:09That's an excellent point, actually.
• 35:10Yeah. Right? The different types
• 35:11of burgers seem kind of
• 35:13in form while you're doing.
• 35:14That's actually kinda led me
• 35:15to I'm I'm gonna dress
• 35:16this with some toppings that
• 35:18we also just had in
• 35:18the fridge here that needed
• 35:19to be used. Frenchy with
• 35:21that one and be like
• 35:21lots of olives.
• 35:23Oh, yeah. A nice olive
• 35:24top and not Oh, that
• 35:25sounds delicious. Then I feel
• 35:26like we're getting outside of
• 35:28the scope of,
• 35:29of what we could accomplish
• 35:30in an hour here, but
• 35:31it would be would be
• 35:32absolutely delicious. So, yeah, gonna
• 35:33keep working these,
• 35:35and then we will come
• 35:36back in a couple minutes
• 35:37from when I'm ready to
• 35:39cook these. But, Lianne, are
• 35:40you ready to go on
• 35:42your other recipe? Call a
• 35:43yogurt.
• 35:44So this is sort of
• 35:45a funny one to be
• 35:47called a recipe
• 35:48in some ways
• 35:49because it's really just saying
• 35:51you
• 35:52can have fun making your
• 35:54own yogurt
• 35:55rather than buying sorry. Somebody
• 35:58is just buzzing my door
• 36:00if you heard that, Victoria.
• 36:01No worries.
• 36:05Basically, you can get, like,
• 36:07key lime cheesecake yogurt, or
• 36:10you can
• 36:11make your own at home,
• 36:12and it's a lot more
• 36:13fun to make your own
• 36:14at home in my opinion.
• 36:15So,
• 36:17basically, get yourself a thing
• 36:18of plain yogurt.
• 36:23And then find some stuff
• 36:25that you want to put
• 36:26in your yogurt.
• 36:28Today, I have strawberries.
• 36:30Yep. Delicious.
• 36:31Very seasonal. We were just
• 36:32talking about that. Right? That's
• 36:34Exactly. Blueberry is much less
• 36:35seasonal, but I went for
• 36:37it anyway.
• 36:38Yep.
• 36:39Extremely
• 36:40who knows what season we're
• 36:41talking about. Pineapple
• 36:43and kiwi.
• 36:44Basically, a bunch of fruit.
• 36:46And then
• 36:47and I could do anything
• 36:48with this. I'm kind of
• 36:50thinking that I'm going
• 36:52to grab some of the
• 36:53pineapple actually because that just
• 36:55seems exciting. And just speaking
• 36:57about, like so this is
• 36:59sort of what I have
• 36:59around it. We also have
• 37:00I know it sounds weird,
• 37:01but peanut butter from earlier,
• 37:03peanut butter and jelly, a
• 37:05little scoop of jelly in
• 37:06your yogurt. It's, like,
• 37:08delicious, actually. Yeah. I don't
• 37:10I don't think that's weird
• 37:11at all. I think it
• 37:11sounds great. Yeah. Yes. I
• 37:13think it's like, oh, right.
• 37:14Of course. That's basically what
• 37:16the the,
• 37:18the flavored ones are already
• 37:20doing, but you're kind of
• 37:21Right. Taking your own choices,
• 37:22which is fun. And you
• 37:24have I have some maple
• 37:25syrup
• 37:27and lemon. So I was
• 37:28kind of just feeling like
• 37:29all these yellows are calling
• 37:31me to
• 37:32make a pineapple lemon
• 37:35black currant jelly yogurt. Like
• 37:37Oh my god.
• 37:39Fantastic. Where our, yeah, our
• 37:40mouths are watering. Thing. If
• 37:42we went to buy a
• 37:43little, like, a little four
• 37:44pack of those yogurts, we
• 37:46would probably be looking at,
• 37:48like, five dollars Yeah. Four
• 37:49things of yogurt. Probably even
• 37:50more. More like five dollars
• 37:52each. Yeah. That's true. Yeah.
• 37:53If you go to a
• 37:54really bougie market, sure. Yeah.
• 37:56You will definitely be paying
• 37:57more. Versus, you know, all
• 37:58those ingredients individually,
• 38:00yes, would cost more. But
• 38:02you already had all of
• 38:03it at home. When they're
• 38:04part of your diet. Yeah.
• 38:05Exactly.
• 38:07And that is the that
• 38:08is the key. Right? Because
• 38:09too often, I think we
• 38:11we say, alright. What are
• 38:12we gonna make for dinner
• 38:12this week? Or I'm trying
• 38:13to figure out snacks that
• 38:14I'll be able to bring
• 38:15to work. And so it's
• 38:16like, well, I gotta make
• 38:17a grocery list because I
• 38:17have to get all this
• 38:18new stuff. There is so
• 38:19much that you probably already
• 38:20have in your pantry that
• 38:22just with, like, a little
• 38:23creativity or having a recipe
• 38:25on
• 38:26hand that you kinda can
• 38:27can reference
• 38:28will will make all the
• 38:29difference, I think, with Absolutely.
• 38:30Getting into good habits with
• 38:32your cooking and just your
• 38:33pantry
• 38:34is just something to really,
• 38:38like, put some effort toward
• 38:39because it just it it
• 38:40makes life so much easier
• 38:41in terms of cooking. If
• 38:42you have some habits where
• 38:43you're like, I always have
• 38:44some type of bean around.
• 38:45I always have rice. I
• 38:46always have pasta. I always
• 38:48have can canned tomatoes.
• 38:49And because I have those
• 38:50basics,
• 38:51then I'm picking up some
• 38:53vegetables, some herbs, some fruit
• 38:55that's, like, on sale or
• 38:57more seasonal or whatever. But
• 38:58I know I always have
• 39:00sort of a way to
• 39:00make them, to add them
• 39:01into a quiche, to add
• 39:02them into this pasta dish,
• 39:04to, you know, cook them
• 39:05on the side with fish.
• 39:06And whatever it is, it's
• 39:07like you just have your
• 39:09go tos.
• 39:10It simplifies things so much
• 39:12and allows you to then
• 39:14have more variety from, like,
• 39:15your plants like you guys
• 39:16were suggesting.
• 39:18Absolutely. Absolutely. Fantastic.
• 39:20Alright. And then, of course,
• 39:21the yogurt being,
• 39:23full
• 39:23of healthy
• 39:25bacteria for our gut. You
• 39:26know? So, yeah, thinking about
• 39:27these foods like that.
• 39:29We've all heard of this
• 39:30activity
• 39:31with Jamie Lee Curtis. Right?
• 39:32But it's any type of
• 39:33yogurt. Any type of yogurt
• 39:35has those healthy bacteria in
• 39:36them. So you're getting a
• 39:37nice big scoop of it
• 39:38over there.
• 39:39Okay. And so here I
• 39:40am
• 39:41adding my yogurt on top
• 39:43of my chopped up fruit
• 39:45and
• 39:46jam, and now I'm just
• 39:47gonna be mixed up.
• 39:50Fantastic. When so, you know,
• 39:51I think yogurt people immediately
• 39:53think, well, breakfast. Mhmm. Right?
• 39:54Mhmm. But I would be
• 39:56just as happy, like, eating
• 39:57this as a snack or
• 39:58even dessert. Right? Snack. But
• 39:59if you just want that
• 40:00little bit of sweetness,
• 40:02you know, without going crazy.
• 40:05So here it is. I'm
• 40:06about to eat it. I'm
• 40:07jealous. Yeah. Yeah. Jealous that
• 40:08we're not there.
• 40:09That's great.
• 40:11Yeah. It's great. The jam
• 40:13is so
• 40:14it just immediately makes it
• 40:16feel
• 40:17a
• 40:18little decadent, like a little
• 40:19dessert. And
• 40:20then did you say you
• 40:21added a little lemon juice
• 40:22there too? Yes. So cool.
• 40:24Yeah. So the sweetness, but
• 40:25then the kind of fresh
• 40:26tangy citrusy
• 40:28lemon juice too. How delicious.
• 40:29Yeah. Love it. And you
• 40:30have to when you use
• 40:31fresh lemon. You always have
• 40:33to smell it first. Oh,
• 40:34yeah. Love it. Very, very
• 40:35important.
• 40:36And talk about enjoying the
• 40:38aromas and the sensations of
• 40:39the food. Right? Immediately
• 40:41get right in there, and
• 40:42it's gonna make your kitchen
• 40:43smell fantastic right away. Mhmm.
• 40:47Alrighty. I can smell your,
• 40:49your your quiche. My quiche.
• 40:50Oven. Yeah. Smells fantastic. Nice.
• 40:52Nice.
• 40:53So, Karina, if we wanna
• 40:54pop back over to my
• 40:55cutting board just so I
• 40:56can show that I I
• 40:57formed,
• 40:58everything into into these lovely
• 41:00little patties here. So I
• 41:01got eight patties
• 41:03out of a pound of
• 41:04ground beef. So So that
• 41:05means that we these each
• 41:06have about two ounces of
• 41:07meat in it. Now the
• 41:08recommended serving if you're gonna
• 41:10eat animal proteins is to
• 41:11be around three or four
• 41:12ounces. So we've actually
• 41:13we're a little bit below
• 41:14that with the veggie burgers,
• 41:15but
• 41:16not skimping on the protein,
• 41:18mostly from the lentils that
• 41:19we added in to there.
• 41:20Right? Really gonna increase,
• 41:22you know, help us
• 41:24we feel like people really
• 41:26stress about the protein. Yeah.
• 41:27You are not gonna be
• 41:28lacking in protein if you
• 41:29eat more plants as long
• 41:30as you know where you
• 41:31can get some protein from.
• 41:31So, again, the whole grains,
• 41:33the and the legumes. Yep.
• 41:34Great sources of protein. Absolutely.
• 41:37I'm just gonna cook up,
• 41:38probably one or two of
• 41:39these. So if we if
• 41:40we come over to the
• 41:41stovetop,
• 41:43do you have a little
• 41:44nonstick pan going here? It's
• 41:45mostly because I didn't want
• 41:46burgers to stick on camera
• 41:47and be all embarrassed. Any
• 41:49side skillet would work. Or,
• 41:51you know, we're getting into
• 41:51the warmer weather. You could
• 41:52grill these burgers. Absolutely. Yep.
• 41:55So I'm just gonna go
• 41:56ahead and take one of
• 41:57those. I'm gonna get it
• 41:57down. If I hear
• 41:59some sizzle Oh, yeah. I
• 42:00can hear it. Yeah. Yeah.
• 42:01I can hear it. You
• 42:02can hear it. I don't
• 42:02know if everyone Oh, my
• 42:04can hear it. But and
• 42:05I'm just gonna let this
• 42:06cook for a couple minutes.
• 42:07It's really not going to
• 42:09take
• 42:10very long.
• 42:12While we're until it's browned.
• 42:13I I was gonna say,
• 42:14you're gonna let that brown
• 42:15a little bit. We have
• 42:15a question in the chat.
• 42:16Can the lentils instead go
• 42:18into a food processor and
• 42:19then mix them in with
• 42:20the veggies and the meat?
• 42:21I I don't see why
• 42:22not. Alright. Yeah. We can
• 42:24chime
• 42:24in. Yes.
• 42:26Yeah. Yeah. Grind them up
• 42:27a little bit. Oh, and
• 42:28with those burgers, it's also
• 42:29nice if you it's fine
• 42:31if you're doing them, like,
• 42:32to go. But if you're
• 42:34doing them ahead of time,
• 42:35it's nice to if you
• 42:36wrap them in plastic and,
• 42:37like,
• 42:38have them in the fridge
• 42:40for a day, they're, like,
• 42:41set up really nice.
• 42:43Oh, great. Okay. And so
• 42:44sometimes it's like, if you're
• 42:45making eight and you only
• 42:47have
• 42:48need four because that's what
• 42:49your family needs that night,
• 42:50you can put the rest
• 42:52aside, and they'll be, like,
• 42:53ready to go. And you
• 42:53can freeze them that way
• 42:54too. Let them come to
• 42:55room temperature and
• 42:56and and cook them. That
• 42:57idea. Yeah. Assemble them once,
• 42:59and then you get lots
• 42:59of meals out of it.
• 43:00Exactly. Yeah. And, I mean,
• 43:01you could you could freeze
• 43:02these as well. Right, Leanne?
• 43:04No reason you couldn't,
• 43:05no reason you couldn't do
• 43:06that? Yep. Yeah. Right.
• 43:08I'm gonna set the rest
• 43:09of these aside. Perhaps I
• 43:10will actually Nate, you wanna
• 43:11stick these in the fridge
• 43:11behind you? Sure. I'll eat
• 43:12them both of them all
• 43:13for all. Freeze them, and
• 43:14we'll have my dinner tonight.
• 43:15Meals for days.
• 43:17And then so I got
• 43:18this bread on the stovetop
• 43:19here. I'm just gonna talk
• 43:19a little bit kind of
• 43:20about what we are gonna
• 43:22plate our burger on.
• 43:24So in terms of talking
• 43:25about the different kind of
• 43:26flavors, right, where could we
• 43:27go with these burgers?
• 43:29We had, of course, some
• 43:30cheddar cheese around for the
• 43:32quiche, but we actually also
• 43:34had a little bit of
• 43:34feta cheese that needed to
• 43:35get used up. And something
• 43:37about,
• 43:38vegetables
• 43:39makes me lean towards feta
• 43:40cheese. Something that's got a
• 43:42lot of flavor to it,
• 43:45but you can actually use
• 43:46a smaller amount because it's
• 43:48so flavorful. Yeah. And so
• 43:50for my little on my
• 43:51base here, I'm gonna do
• 43:53a little bit of, some
• 43:54mixed greens. Also had these
• 43:56in the fridge. Probably only
• 43:57had about another day or
• 43:58two in them. Was not
• 43:59planning on making a salad.
• 44:00So I get my nice
• 44:01base on there.
• 44:03Lest I not talk about
• 44:04the What is the base?
• 44:05The bun. Yeah. Which is
• 44:07a whole wheat burger bun.
• 44:08Cool. And I really like
• 44:10doing whole wheat burger buns
• 44:12and wraps. Honestly, sometimes more
• 44:14than I like doing whole
• 44:15wheat bread.
• 44:16Whole wheat bread, I don't
• 44:17know, Leanne, if you have
• 44:18a great brand to to
• 44:19shout out maybe. But sometimes
• 44:21I feel like they turn
• 44:22out that I make.
• 44:23Sorry?
• 44:24My own that I make
• 44:25is the only There you
• 44:26go. So so you're gonna
• 44:27you're gonna send everyone who
• 44:28who's joined us some bread.
• 44:30Right?
• 44:32It's sometimes though the store
• 44:33bought ones, they turn out
• 44:34very dense.
• 44:36Mhmm. Versus, like, I feel
• 44:37like the buns and the
• 44:38wraps are a little bit
• 44:39more palatable, but they still
• 44:40have they still have the
• 44:41fiber in there, which again,
• 44:42you know, we keep talking
• 44:43about fiber. Mhmm. Karina, if
• 44:45we wanna come over to
• 44:48the stove here just to
• 44:49see. Getting some nice browning
• 44:51on our burger there. I'm
• 44:52gonna flip that over. Yeah.
• 44:54Wow. Beautiful. It's a nice
• 44:55color on there.
• 44:56And now that I have
• 44:57flipped it, I'm actually gonna
• 44:59add the feta cheese now
• 45:01Alright. So that that little
• 45:02bit of heat just kind
• 45:04of
• 45:05Oh.
• 45:06Melts that cheese a little.
• 45:07Again, right, you could do
• 45:09a regular old slice of
• 45:10cheese. Nothing wrong with that.
• 45:12But I do like the
• 45:13nice tanginess that the feta
• 45:14brings.
• 45:16You know, we try to
• 45:16move towards a new I
• 45:17appreciate the straininess. I feel
• 45:19like
• 45:20you're you're really on the
• 45:21right track. Yeah. And, you
• 45:23know, you ill or something.
• 45:26We we we talk about,
• 45:28trying to increase our consumption
• 45:29of fermented
• 45:31foods a lot. And for
• 45:32that, we usually do think
• 45:33of of yogurt and then,
• 45:35like, really fermented stuff like
• 45:36kimchi. But cheese cheese is
• 45:38a fermented
• 45:39food. Yeah. Absolutely. Food.
• 45:42And I'm just gonna cover
• 45:43this with a little bit
• 45:44of foil just to promote
• 45:45a little bit of melting
• 45:47on that cheese there.
• 45:49Not gonna get ever super
• 45:50melty like an American cheese,
• 45:51but just that little bit
• 45:52of steam that's gonna get
• 45:53trapped in there. Yep. And,
• 45:54honestly,
• 45:55the nice part is too,
• 45:56these will actually this burger
• 45:57cooks quicker than a regular
• 45:58meat burger because a regular
• 45:59meat burger, hundred percent meat,
• 46:00we're trying to get it
• 46:01to a
• 46:02a higher internal temperature, but
• 46:04the lentils are already cooked.
• 46:04They're already cooked. So really
• 46:05once we get that nice
• 46:06brownie, we can, of course,
• 46:07always cook to our desired
• 46:09level of of, you know,
• 46:10rare to well. Right. I
• 46:11think, like, two or three
• 46:12minutes on each side here
• 46:13is definitely sufficient. Yeah. And,
• 46:15folk, LeeAnne, folks are wondering
• 46:17if these burgers will hold
• 46:18up on the grill. What
• 46:18do you think? They will,
• 46:20but I would say don't
• 46:21make them fresh fresh. Like,
• 46:23let them sit in the
• 46:24fridge for, like, twenty minutes
• 46:26at least just to get
• 46:27more solidly together because they
• 46:29do get a little crumbly.
• 46:30But, also, if you're worried
• 46:31about that, just use, like,
• 46:32beans and do that mashing
• 46:34thing. Like, just make if
• 46:36they're if it's really well
• 46:37mashed up, it'll be totally
• 46:38fine. It's just when you're
• 46:40sort of being loosey
• 46:41goosey with the lentils, then
• 46:42they get a bit more
• 46:44falling apart, which is kind
• 46:45of fun too. But But
• 46:46Yeah. Right. Or vice versa,
• 46:48I mean, what do you
• 46:48think in a, like, hot
• 46:50oven on, like, a wire
• 46:52rack or even just on
• 46:53parchment paper? Oh, yeah. That's
• 46:54great. Really try to do
• 46:55these in bulk. Do you
• 46:56think that would work? Yeah.
• 46:57That would work great. Yeah.
• 46:59And that would be very
• 47:00simple.
• 47:02Yeah. On a walker, you
• 47:03can add it to Let's
• 47:04see here. Currently, we can
• 47:05see the reveal. Oh, a
• 47:06little bit of color actually
• 47:08developed on the cheese. There's
• 47:09just that nice heat coming
• 47:10off the top, and all
• 47:11I'm gonna do is transfer
• 47:13it right over
• 47:16to my bun here. Don't
• 47:17mind my finger.
• 47:19Get that right onto that
• 47:20nice bit of green. We
• 47:21do the greens on the
• 47:22bottom because heat rises.
• 47:24So we did actually so
• 47:25if we did our greens
• 47:26on top, it would wilt
• 47:27quicker.
• 47:28Ah, makes sense. That is
• 47:29a that's a again, one
• 47:30of those useless tricks that
• 47:32you you pick up on.
• 47:33All we're gonna do is,
• 47:34It's useful.
• 47:35Useful. I agree. Useless in
• 47:37my brain, but it it's
• 47:38it's taking up room.
• 47:40It's taking up room in
• 47:41my brain.
• 47:42Beautiful that is. That would
• 47:43be twenty five bucks in
• 47:45Brooklyn. Yeah. Let's take it
• 47:46back. One minute before I
• 47:47try to cut and do
• 47:48a cross section. You're gonna
• 47:50what? Before I try to
• 47:51cut and do a cross
• 47:51section. Oh, yeah. I will
• 47:52let it sit. That's it.
• 47:53I think that's fine. For
• 47:54for a minute.
• 47:56Fantastic. Alright. We're a couple
• 47:57minutes after seven, so I
• 47:58think we're good on time.
• 48:01How is I was gonna
• 48:02say, I'm gonna keep a
• 48:03a peek on this. And
• 48:04you have your bars in
• 48:05the oven too. Right, Britney?
• 48:06They are. They are still
• 48:07five minutes out, but I
• 48:08can take them out. A
• 48:09kind of an interesting question
• 48:10that I have to admit
• 48:11I don't know the answer
• 48:12to. Someone was wondering if
• 48:13instead of baking them, if
• 48:14you could just refrigerate it
• 48:16overnight and then kinda do,
• 48:17like, a no bake version.
• 48:18What do you think? That's
• 48:19a good question because, I
• 48:20mean, of course, people do
• 48:21overnight. I'm just not sure
• 48:23that it would have.
• 48:24You could do an overnight
• 48:25oats, like, with peanut butter
• 48:26and jelly. I think that's
• 48:27a great idea, but you'd
• 48:28wanna add more moisture in
• 48:29there. Like, I think you'd
• 48:30wanna add a milk or
• 48:32a nut milk in there
• 48:33and then do it overnight
• 48:34oats style. Actually,
• 48:36Feel like I think because
• 48:37the because the oats would
• 48:38absorb
• 48:39the liquid. That's kinda where
• 48:41my head is at. I
• 48:42mean, correct. Yeah. Because it
• 48:43works really well to, like
• 48:44and they're very palatable when
• 48:45you add enough liquid. It's
• 48:46just like if it was
• 48:47just, like,
• 48:48dried stuck together. Like, I
• 48:50don't think there's enough liquid
• 48:51in the recipe currently, so
• 48:52just need to use your
• 48:54your best judgment there. But
• 48:55you could take, like, basically,
• 48:57any overnight oats,
• 48:58recipe online. There's million of
• 49:00them. It's just a very
• 49:01simple formula
• 49:02and add in, like, the
• 49:03peanut butter and jelly, basically,
• 49:05and some type of a
• 49:06a milk, nut milk.
• 49:07Yep. I think that is
• 49:09the, like, classic way. Half
• 49:11chia seed and half
• 49:13oats, and then you get
• 49:14your
• 49:16all your good stuff. Yeah.
• 49:17I think that would be
• 49:18delicious.
• 49:19I have to tell you.
• 49:20I'm pulling out this quiche.
• 49:21Yeah. Pardon me and Nate
• 49:22freaking out while you were
• 49:23talking about great stuff. Because
• 49:24the quiche looks lovely. So
• 49:25looks so good. It looks
• 49:28so good. It got really
• 49:29nice and nice. How good
• 49:30it looks and, like, how
• 49:32easy it was for you
• 49:32to make?
• 49:34Like, how quick that
• 49:36Look at that.
• 49:39That brown edge is, like,
• 49:40a deal. Stands out of
• 49:41the way, so we can
• 49:42really appreciate it. How nice.
• 49:44Okay. Great. That's gonna be
• 49:45delicious.
• 49:46Okay. Great.
• 49:48So we got our quiche.
• 49:49You got to enjoy the
• 49:50yogurt smash. I'm still jealous
• 49:51about that. We're letting our
• 49:53burger sit in I really
• 49:55enjoyed it if that makes
• 49:56you feel any better, please.
• 49:57It really does. It does.
• 49:58It does. And then, again,
• 50:00keep the questions coming in
• 50:01the chat. We're more than
• 50:02happy to answer those. And
• 50:03then if yeah. We'll we
• 50:04if there's more questions kind
• 50:05of about the connection between
• 50:07these recipes and the prevention
• 50:08of colon cancer and the
• 50:09support of of gut and
• 50:10colorectal health, we're happy to
• 50:12answer those too. But it
• 50:13really does come down to
• 50:14the fiber. I feel like
• 50:15repeatedly,
• 50:16all these different types of
• 50:16fiber, whether it's soluble and
• 50:18insoluble, we're talking about the
• 50:19different types of plants. This
• 50:20keeps things moving, of course,
• 50:22through your digestive tract, but
• 50:23it also
• 50:24supports those healthy gut bacteria
• 50:26that really keep your lining
• 50:27intact and are just really,
• 50:29healthy for for keeping,
• 50:31the gut gut gut gut
• 50:32gut gut gut gut. You
• 50:33regular. I mean, that is
• 50:34that is that is an
• 50:35important factor. Exactly. Right? Exactly.
• 50:38You know, we can talk
• 50:39a lot about, you know,
• 50:40how much fiber we should
• 50:40be aiming for in the
• 50:41day, but I I think,
• 50:42Michelle, you had said it
• 50:43before. Right? Just, like, eat
• 50:45more vegetables. Right. And you
• 50:46will do a good job
• 50:47of getting on your way
• 50:48to that call. Actually, do
• 50:49y'all wanna y'all wanna come
• 50:50back up here in case
• 50:51there's any questions or if
• 50:51there's anything else you want
• 50:52to touch on just because
• 50:53we are kinda getting towards
• 50:54the end of your day.
• 50:55I think so. Absolutely. Yeah.
• 50:56These all look delicious.
• 50:58Yes. We're excited to share
• 50:59them. Yeah. But the best
• 51:00part about the best part
• 51:01about doing these with us
• 51:02is that you get to
• 51:03eat. So
• 51:04beautiful.
• 51:06Yeah. I agree. I mean,
• 51:07the eating the rainbow was
• 51:08such a good way to
• 51:09start and just trying to
• 51:10add color to your plate
• 51:11every day, whether it's fruits
• 51:13or vegetables or,
• 51:15you know, herbs if you're
• 51:17a gardener over the summer,
• 51:19if you have opportunity to
• 51:20do that. Just adding little
• 51:21bits of color here and
• 51:22there can really add up
• 51:23throughout the day.
• 51:25And even just, you know,
• 51:26being mindful for a day
• 51:27or two and keeping track
• 51:28of how much fiber you're
• 51:30eating and what your average
• 51:31foods are, and their
• 51:33fiber content.
• 51:35There are certainly when I
• 51:36did that exercise, I learned
• 51:38a lot of foods that
• 51:39I thought had a lot
• 51:40of fiber in it actually
• 51:41didn't. And, I thought I
• 51:42was doing a great job,
• 51:43and when I tallied at
• 51:44the end of the day,
• 51:45I was a little bit
• 51:46short. So I too have
• 51:47made some modifications. I don't
• 51:49I feel like I often
• 51:50don't hit my fiber goal.
• 51:51It's something like, what, ninety
• 51:52five percent of people don't.
• 51:53So we, I mean, we
• 51:54could all stay on tote
• 51:55support. But Absolutely. Yeah. And
• 51:57and I think for people
• 51:58who are looking to add
• 51:59fiber in their diet, you
• 52:00wanna do it gradually. I
• 52:01mean, if you go Yes.
• 52:03Zero grams of fiber a
• 52:04day to thirty grams all
• 52:05at once, you're probably not
• 52:07gonna feel very good. So,
• 52:08you know, just trying to
• 52:09add it maybe to one
• 52:10meal a day and then
• 52:11build it up to two
• 52:12or,
• 52:13you know, try sprinkling it
• 52:15in to start so you
• 52:16don't overwhelm your system and
• 52:18and get turned off all
• 52:19the way. Yep. That's great
• 52:20advice. Great advice. So the
• 52:21really good advice
• 52:24For fiber, so just talking
• 52:26about numbers, because sort of
• 52:27like I I always joke,
• 52:28it's like the calories at
• 52:29Starbucks on the scones. Once
• 52:31you know the numbers, it
• 52:32makes it a lot easier
• 52:32to hit the goal or
• 52:33avoid things.
• 52:35It was a life changing
• 52:36moment for me.
• 52:38So for fiber, women, most
• 52:40grown adults need about twenty
• 52:42five grams of fiber for
• 52:43women, thirty eight for men.
• 52:44And they're I anyone who
• 52:45comes to my clinic gets
• 52:46inundated with handouts on fiber.
• 52:48We there are free apps
• 52:49out there that can go
• 52:50on any phone for people
• 52:51who are inclined, and you
• 52:53can Google online lists of
• 52:54things. But getting that fiber
• 52:55in there is really sometimes
• 52:57when you actually look at
• 52:58it I myself recently did
• 52:59an audit and was surprised
• 53:00thinking I was getting enough
• 53:02fiber and realizing I wasn't.
• 53:03And then simple changes
• 53:05of foods I actually liked
• 53:06and just didn't realize how
• 53:08much just adding a little
• 53:09bit of that could totally
• 53:10change things. So I think
• 53:11it's easier than you think
• 53:12by having a target in
• 53:13mind and looking online for
• 53:15some help with, like, list
• 53:16of fruits and vegetables or
• 53:18coming to see us or
• 53:19coming to the teaching kitchen.
• 53:20Mhmm. And we can get
• 53:21you we can get you
• 53:22started with that.
• 53:24On a serious note, March
• 53:25is colon cancer awareness month.
• 53:27And so one of the
• 53:28things that we're all wearing
• 53:29are get no pressure locked,
• 53:30get screened
• 53:32for is to remind people
• 53:33that one part is eating
• 53:35well, and that's something that
• 53:36we want to emphasize is
• 53:37something that you can take
• 53:38into your own hands to
• 53:39reduce your risk. But the
• 53:41other thing you can do
• 53:41to reduce your risk is
• 53:43actually get screened. And so,
• 53:45as you may have heard
• 53:46sometime around the time of
• 53:47the start of the pandemic,
• 53:48we actually changed the screening
• 53:50age for your first colonoscopy.
• 53:51And it went from the
• 53:52age of fifty down to
• 53:53forty five. And the reason
• 53:54for that is that we
• 53:56found out that there's actually
• 53:57a very real increase in
• 53:59younger Americans
• 54:01having colon cancer, and that
• 54:02rate is actually higher than
• 54:03those over the age of
• 54:04fifty. Oh, wow. So as
• 54:05a result of that, that's
• 54:06really an important thing. And
• 54:08some people are like, I
• 54:08don't wanna have a colonoscopy.
• 54:10Well, there's a lot of
• 54:10other noninvasive tests that you
• 54:12can do that can stand
• 54:13in line. So you might
• 54:14see those ads for Cologuard
• 54:16on TV. That's fine. That's
• 54:17one way to get screened.
• 54:19Go call a GI doctor.
• 54:20Get, you know, get a
• 54:21colonoscopy. Your your primary care
• 54:23can give you a whole
• 54:23list of different recommendations
• 54:25that you can do, but
• 54:27choose to get screened. Because
• 54:28when you get screened, you
• 54:29can find something early. When
• 54:31you find something early, it
• 54:32might just be as simple
• 54:32as a polyp getting removed
• 54:34in a colonoscopy.
• 54:35That polyp could turn into
• 54:36a cancer someday, but having
• 54:37the colonoscopy and having that
• 54:38polyp removed, that's it. It's
• 54:40like having the weak guy
• 54:41come out and spray your
• 54:42lawn. You you're you're good.
• 54:43It's a great analogy. Yeah.
• 54:45So, you know, I think
• 54:46these are things to remember.
• 54:47They're not scary. They're actually
• 54:48it's like getting your teeth
• 54:49cleaned at the dentist, but
• 54:51it's really important in this
• 54:52country. So have some good
• 54:53food and get screened. Tell
• 54:54a loved one. We like
• 54:55that. We like that message.
• 54:56Yes. Yes. That's a good
• 54:57one. Alright.
• 54:59Okay. Well, I kinda wanna
• 55:00eat some of these things.
• 55:01Yeah.
• 55:02Any other any other questions
• 55:04in the chat or anything?
• 55:05They're wanting to know where
• 55:06they can purchase your cookbook,
• 55:07Leanne. Oh, this is the
• 55:08best one.
• 55:10Everywhere books are sold. Amazon,
• 55:12of course,
• 55:13being probably the most straightforward.
• 55:15But, yes, any are sold.
• 55:17Yeah. Love it. Beautiful. And
• 55:18it's in English and in
• 55:19Spanish. Is that right? It
• 55:20is. Yes. Yes. Good and
• 55:21cheap for Blended Buratto.
• 55:23Love it. Love it. Fantastic.
• 55:25Great.
• 55:27Alright. And then you probably
• 55:28have a couple minutes left
• 55:29on your bars over there.
• 55:30Is that right? They're actually
• 55:31out of the oven, but
• 55:32Oh, great. I mean, let's
• 55:34see them. Yet, but I
• 55:35can show you the results.
• 55:38Oh, those look so good.
• 55:39It's a beautiful picture in
• 55:40the book. How long would
• 55:41you recommend letting those rest
• 55:42for before you cut them?
• 55:44I mean, it's always a
• 55:45good idea, like, ten, fifteen
• 55:46minutes sort of minimum, to
• 55:48be honest. But, like, I
• 55:49can I can get one
• 55:50out for fun for us
• 55:52right now? Only only only
• 55:54it'll it'll look good. It's
• 55:55it's all good. It's best
• 55:57to test at all stages
• 55:58of the process. Yeah.
• 56:01Fantastic.
• 56:02Alrighty. Yeah. I mean, so,
• 56:03again, just a quick recap
• 56:05of our recipes here. So,
• 56:06of course, we got the
• 56:07the beautiful,
• 56:08crustless piece. So those onions
• 56:10on the bottom, I'm sure,
• 56:10at this point, are super
• 56:12caramelized.
• 56:13So excited. A lot of
• 56:14broccoli in there, the eggs,
• 56:15the cheese. So, of course,
• 56:17that's gonna be like a
• 56:18fiber bomb and really flavor.
• 56:19Yeah. And then the burger,
• 56:21of course, between the whole
• 56:22wheat bun and all the
• 56:24lentils in there and those
• 56:25veggies that we threw in
• 56:26there as well, kind of
• 56:26fiber,
• 56:27a nice all things considered
• 56:29a pretty lean source of
• 56:30protein. Mhmm. And going back,
• 56:31we didn't even really talk
• 56:32about the affordability of it.
• 56:33Right? If
• 56:35a pound of ground beef,
• 56:36you can turn into eight
• 56:37burgers,
• 56:38two ounces per burger. Like,
• 56:40you are searching that way
• 56:41further than if you bought
• 56:42a pound of ground beef
• 56:43and just made burgers made
• 56:44out of meat. Like, you're
• 56:45probably only getting, depending on
• 56:46how big you make them,
• 56:47two to four burgers. Right.
• 56:48Right? Even if you make
• 56:49quarter pound burgers, you're only
• 56:50getting four.
• 56:52And ground beef is expensive.
• 56:53Yep. Ready to stretch a
• 56:54buck. Lentils are nuts. That
• 56:55that's the best part is
• 56:56that lentils are are are
• 56:58both good and cheap. Right?
• 56:59Like Yes. There we go.
• 57:01And then that little bit
• 57:02of feta cheese on there
• 57:03for the flavor.
• 57:05Yeah.
• 57:06Yep. Alright. Great.
• 57:08Any final any final thoughts,
• 57:10Leanne?
• 57:12Not really. I just I'm
• 57:14happy to be here. I
• 57:16could not get them out
• 57:17of the pan at the
• 57:18moment.
• 57:19We're we're gonna rest. It'll
• 57:21be I was like,
• 57:22no.
• 57:23You just have to believe
• 57:24me that they will
• 57:26be ready in a few
• 57:28minutes.
• 57:29Yeah. This is so awesome
• 57:30to be here. I loved
• 57:31what Anne shared.
• 57:33I she was basically talking
• 57:34about me, my life exactly.
• 57:37I was one of those
• 57:38I'm a young person who
• 57:39has a tendency towards that
• 57:40cancer, and I felt
• 57:42to find out that I
• 57:43had that and then know
• 57:44that I can just go
• 57:45and get the simple procedure
• 57:46was, like,
• 57:47such I, like, cried when
• 57:49I was so grateful
• 57:51to realize that it was
• 57:52possible. You know, I could
• 57:53talk to my sisters and
• 57:54sort of know that my
• 57:55family would be okay,
• 57:58even though, you know, it's
• 57:59something that, like, killed my
• 58:00dad. We could actually
• 58:03be prevented from even ever
• 58:04really having to experience any
• 58:06of the negative consequences is
• 58:07just, like, such a huge
• 58:08gift, and I just wish
• 58:09that for for everybody else
• 58:11as well. Yeah. It's such
• 58:13a powerful story, Reid. So,
• 58:14again, we really appreciate you
• 58:15sharing that with us. And
• 58:16and, more than that, just
• 58:17sharing, also the recipes with
• 58:19us and your time and
• 58:20really appreciating the things you
• 58:22have consistently said about enjoying
• 58:24the cooking process, taking time
• 58:26to smell the roses or
• 58:27the lemons. And,
• 58:29I I think we're all
• 58:30gonna learn a lot from
• 58:31that. So we really appreciate
• 58:32you being here. It means
• 58:33a lot. Thank you so
• 58:34much for joining us. Yes.
• 58:35Anything else anything else to
• 58:37add? No. Just thank you
• 58:38all for joining us and
• 58:39having a nice ride. Yes.
• 58:40Mac, Nate Leanne, thank you
• 58:42so much for the opportunity
• 58:43to to share all these
• 58:44great great meals. Well, thank
• 58:45you for putting it together,
• 58:46and there's more to come.
• 58:47Right? Oh, yes. So,
• 58:49there are,
• 58:50the hope is to have
• 58:51more events in the future.
• 58:53So, those that have registered,
• 58:55we will certainly send any
• 58:57further opportunities,
• 58:58classes,
• 58:59along,
• 59:00the emails. And then,
• 59:02the recipes from tonight as
• 59:03well as some additional recipes
• 59:05that are quick, easy,
• 59:07packable,
• 59:08pre makeable,
• 59:09we will send as well.
• 59:11And those will have some
• 59:11really interesting, really meaningful facts
• 59:14about how those foods are
• 59:15good for your body, not
• 59:16just your colon. Even though
• 59:18I like to think the
• 59:18colon is the most important
• 59:20organ
• 59:21Your little body. Yeah.
• 59:23It's
• 59:25for mothers. So
• 59:27well, thank you, everyone. Have
• 59:29a great evening. Awesome. Have
• 59:30a great night, y'all.
• 59:32Thank you. Alrighty.