Hey, Chef Robert Irvine here
with Bodybuilding.com.
And have I got a surprise for
you today.
Three simple
vegetable recipes.
You know, when people talk
about vegetables they're kind
of the afterthought of food.
Unless you're a healthy eater.
I'm going to show you three of
these dishes, the first one
being broccoli.
Broccoli is great antioxidant.
It is beautifully green and
vibrant and is a lot of
chlorophyll,
the green colour.
So obviously anything green is
great for us.
So we're going to start with
broccoli that all I've done is
taken the broccoli off the head
into small pieces.
I blanched it in boiling salted
water for about two minutes.
Refreshed it in cold water,
and that's what we have here.
But we're going take it to a
different level.
We're going to add grapes
that have just been cut in
half, you can use black or
white grapes.
We're going to use the egg
yolk,
the white of the egg,
and we've separated both of
them
in case you don't want to use
them.
But I'm going to show you how
we can separate them.
Really simple. We have a
hard-boiled egg.
We cut it in half,
remove the yolk.
So we've got yolk and whites.
Either grate the yolk,
like so.
Grated yolk. Or I
grate the white and
just use the white.
The white being the highest
protein value.
We're adding seeds.
Any type of seeds you like.
Sunflower seeds,
sesame seeds,
whatever you like.
But here's where the kicker
comes in.
I'm going to take a little
olive oil,
some rice wine vinegar,
or any type of vinegar,
and just mix it together.
What I'm doing here is forming
a dressing.
A little pinch of salt.
Pinch of black pepper.
If
I wanted to,
like, heat it up I can either
cumin powder.
I could add some sambal oelek,
which is a chilli,
a sweet and sour hot sauce,
or sriracha.
Going to take a little orange
juice.
Again, we're looking for all
those depths of flavors.
Thickens up nicely.
Into our
bowl of goodness there.
All our eggs, our grapes.
Mix this up together.
Now we got the dressing in
there, I've got the grapes in
there. A
great vegetable dish.
Blanch the vegetables beginning
of the week.
Make them as we need them when
we come home.
We present this dish really
simply.
Vibrant protein,
great vegetables,
great salad.
Done.
Kids are going to love this
because it's simple,
it's crunchy.
And we look for texture.
Sweetness from the grapes,
texture from the broccoli,
and that great protein from the
egg whites and egg yolks.
The next dish I'm going to show
you is a carrot salad.
A cold carrot salad,
fresh carrots. Now if you don't
see carrots with the ends on,
and you see them in them little
bags that have been spun
around in a potato peeler,
because that's why they look
all the same shape and size,
don't use them.
I want you to take these.
Peel them down,
cut them into bite-sized pieces
like I have here.
Again, we just blanched these,
boiling salted water until
they're crisp.
Refresh them in cold water so
they're cold.
Then I'm going to do something
really cool, I'm going to make
a little pesto using
marcona nuts.
You can use almonds,
you can use walnuts,
you can use any type that you
like. Some
cilantro.
Grapeseed oil.
So what you're seeing there is
very pure.
Little pepper,
little salt.
A little bit more oil.
The idea is to get the protein
from the nuts.
If the nuts are not completely
crushed, that's OK.
There's a good point of having
texture here.
The texture comes from the nuts
because remember the carrots
are already pre-blanched.
So they're going to be soft and
tender.
Add my
pesto.
Stir all together.
Taste.
I've got creaminess,
I've got the earthiness of the
herbs,
and I've got the texture of the
nuts.
Watch this.
Again,
taking a plain,
boring carrot
and making it super special.
A carrot dish there
that any child,
any adult that has no
time to produce food because
we're all so busy doing our
work, going to the gym,
picking the kids up,
all those things that get in
the way of cooking.
Simple,
effective,
and healthy.
And here's one that I really
love to do.
I'm a huge fan of beetroot.
Beets when they're roasted in
aluminium or boiled.
They got such a great
earthiness, great potassium,
and they make great,
great salads.
So we've already cut the beets
up, we've roasted the beets.
And this is what a beet looks
like that you don't see in a
can.
Pretty cool, right?
All we need to do is take a
knife
and dice the beets up.
Into a bowl all ready to go.
We're going to take some sour
cream.
Into a bowl.
We're going to take some
orange juice into
the same bowl with sour cream,
and we're going to use the skin
of the orange.
The essential oils that come
out of the skin are amazing.
But here's a key.
You can see if I show you this
orange here,
there's a white piece in the
middle, then surrounded by the
orange flesh,
and then the actual segments in
the middle. The key here is not
get the white pith,
that's bitter.
And we don't want that.
Again, texture and looks.
Beets.
Into a bowl.
Just add a little bit there.
Add a little dressing.
Again healthy,
simple.
Mix together.
Now obviously we have a white
dressing and a red beet.
So what's going to happen?
It's going to turn into a blush
color.
And you can see that happening
right there.
Straight onto the plate.
Now look at that vibrant color.
Isn't that beautiful?
Beets,
orange segments on
top.
Some cilantro,
parsley mixed,
the green. Little bit of
pepper on top.
There you have a beautiful beet
dish fit for a king,
made in seconds
that's healthy,
it's simple,
and has great flavor.
For more information on great
healthy tasting food,
go to Bodybuilding.com.
I'm Chef Robert Irvine.
Till next time,
be well.
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