We're gonna make a broccoli and bean salad,
and we're gonna get into them,
starting off with the main event, which is broccoli.
This is the vegetable that we're gonna use.
It's an amazing vegetable.
It's extremely nutritious, right?
And Kim's gonna go more into the nutritional points
of the broccoli, but we want you to like it and taste it,
want people to eat it,
so I'm gonna go into some preparation points real quick.
First of all, you see it on this tray
and it's on a towel because we want our broccoli dry.
We don't want it just crunchy and crispy and al dente,
we want it dry, okay?
Why?
Here's why.
Look, I got some water here, okay?
If this broccoli, if this was a pot of water
and you took the broccoli out of the water
and you shocked it in cold water,
which is classical that people do,
they'll run it under cold water to cool it down.
We don't want to do that.
Soon as we take it out of the hot water,
if we were blanching it, we want to drain it really good
and we put it on a towel.
Now we could cool it in a refrigerator
where we get convection air cooling it down.
Point is we want it dry.
Reason being is if this broccoli
was shocked in cold water, okay,
and wasn't properly dried,
this floret part is like a sponge, okay?
So look what happens, if I squeeze it,
look at all the water that comes out of here,
and we don't want that.
Why don't we want that is because
it would dilute all the goodness
that we're gonna put into this bowl when we prepare it.
This is the mise en place for our goodness, right?
We got lemon juice, we got extra virgin olive oil.
We got garlic, parsley.
And we're gonna put in some jalapeno chili.
We're gonna use less oil because we're gonna add
beans to it, legumes,
in this case, great northern beans.
Loaded with protein, dietary fiber
that Kim will talk more about.
Now, when we combine all this together, all that goodness,
if that broccoli was wet, it would dilute it.
And we don't want that to happen.
We want people to say, "Wow, this is amazing broccoli."
And by this broccoli being dry and al dente,
that's gonna happen.
Here's a couple more points.
First of all, the broccoli is same size pieces.
Hugely important.
Consistency in size equates to consistency in cooking.
Big and small don't cook the same.
Also, when you have broccoli,
this part's gonna cook quicker than this part.
So when we score or cut a stalk part, the stem part,
now it cooks more evenly than if it was whole and round.
Those are important points about it.
I'm gonna let Kim briefly talk about
some nutrition points on the broccoli before I move on.
And broccoli is such a great vegetable.
It provides our bodies with a lot of fiber,
both insoluble and soluble fiber.
The goal with fiber per day is 25 to 35 grams,
which many people never really hit that high.
So incorporating the broccoli with chef's example here
in the beans is a great way to increase that fiber.
Since he has blanched the broccoli as well,
for those who sometimes have some GI side effects,
this really helps to bring down that concern
so that you can enjoy this health benefit.
So Kim, you know what?
Keep on going.
Let's go through the whole mise en place.
What about the beans?
So beans are wonderful.
They provide our bodies with fiber.
There's tons of vitamins and minerals in beans.
When we look at all the folate
and all those different minerals and vitamins,
beans usually are on the top of the list for those
along with a great carbohydrate and protein source.
And when they study all the blue zones around the world,
the parts of the world that have
the longest living population, the most centurions,
Sardinia, Italy, Okinawa, Japan,
Costa Rica, the only one in the United States,
Loma Linda, California, those places,
all of them eat legumes,
So they're an essential nutrient.
What about the lemon juice, Kim?
Lemon juice is a wonderful option
that provides us with vitamin C,
and as we go along with this mise en place here,
lemon juice also helps to flavor food
without having to add salt.
And the extra virgin olive oil.
Extra virgin olive oil is wonderful.
It is a monounsaturated fat,
and it's very heart-healthy.
And we got the garlic and the jalapeno chili
and the parsley, three more.
Exactly.
These are wonderful ways of adding flavor to food
without adding that salt again.
Unfortunately, in most American diets,
we have way too much sodium.
So these are wonderful ways of adding vegetables
as well as herbs and spices without adding salt.
You know, and I'll tell you,
a lot of people don't realize parsley,
not only is it a great herb,
it's fresh and provides a lot of flavor.
It is loaded, loaded, loaded with vitamin C.
Most people don't go to the store and say,
"Oh, I think I'll grab some vitamin C on the shelf," right?
You know, but that's what happens when you go
and you use fresh fruits and vegetables, okay?
So I gotta do two more things to the mise en place
that I want to show you.
First I'm gonna do with the garlic.
Then I'm gonna show you how to blister a chili
on the stove.
So now I'm gonna go on garlic, okay,
I have garlic already chopped,
but I want to show you something about chopping it
that's really important.
Okay, so first of all, I got a towel here
that I put on my cutting board.
And actually, I think there's one more important part
I need to show you.
Right now, my cutting board doesn't move, okay?
Reason why is 'cause I got a wet towel underneath it,
and this is wet paper towels.
If I didn't have this, this cutting board would slide,
and that's not good because
a cutting board that moves isn't as safe, all right?
So by taking these wet pepper towels,
putting them on the table,
now my cutting board isn't going anywhere, right?
So when I'm going and I'm cutting and chopping,
and I'll get a little bit into knife skills in a moment,
but that's important that my cutting board is stationary.
Now I got a couple of garlic cloves here,
and I want to show you,
but I'm gonna peel them on this paper towel, okay?
Why do I want to do that?
Here's why.
Most people don't wash their onions
before they cut, peel them.
Most people aren't gonna take a head of garlic
and wash it before they go to separate the cloves
and peel it.
And you know why you want to have this paper towel
is because that onion and that clove of garlic
was in a bin in the store
with a whole bunch of other onions and heads of garlic,
and who knows who was touching it
and what's on there, right?
So if you did that straight on your cutting board,
you just cross-contaminated
the surface of your cutting board
with everything that was on the outside
of that onion or garlic.
So I could help reduce that risk, okay,
by having this paper towel.
Now, the next thing is
all the research that I ever looked at
that if there's a health benefit to garlic,
which there's many, right?
It's in the oil, it's in the allicin
that's in the oil of the garlic.
So if you take garlic and you take a knife
and you press on it to, you know,
try to break it so you could peel it,
if you press too hard,
the problem with doing that is you release the oil,
the oil sticks to the paper, that sticks to your finger
and you are losing what science says
has that benefit, right?
So instead, if we take our clove of garlic
and I go and I'm not gonna cut right through,
I'm just gonna push it down and look what happens.
See, I'm peeling this.
Now I'm gonna go to the other side like so.
It's the exact same thing,
and I'm gonna rock this clove out, just like this.
I'm using my knife to hold down this peel.
And what happens is, look, here's my garlic clove intact,
and here's my paper right here.
So the oil is still inside and here's the paper.
Now I could put that garlic onto my cutting board, okay?
And then I could proceed,
cut with the back part of the knife.
If you hold, think of the physics.
Can't cut the tip of my finger
if the blade is touching my knuckle.
Okay, so now that we sliced the garlic,
now we release the oil.
I could see the oil on my knife, okay?
So now, okay, I'm gonna take a little bit of the salt
and actually some of the pepper that was in my recipe here.
Two reasons.
One, salt's abrasive.
It'll help facilitate the chopping of the garlic
and it'll keep that oil together,
and it's going in my recipe anyhow.
So now again, I'm on my knuckle.
I do a course chop, like so.
Okay, now that I got a course chop,
I really release the oil.
Now I could mash it like so,
just with my knife, right?
So they sell a lot of garlic presses.
Some you gotta watch because
you could lose some of the oil in the press.
Now I really release the oil, but look what happens.
I could scrape it all up with my knife
and capture all that oil.
Okay, I can give it one quick little chop again, like so.
Give it one quick little smash.
Now I got a garlic paste, look at that.
And now I'm able to capture,
just by scraping all this goodness up,
all the benefits that science says garlic has,
and whoever's gonna taste this salad,
it's gonna have extra garlic.
So now we're gonna show you how to take a jalapeno chili
that is normally really sharp, right?
It's hot, that's why a lot of people don't like it.
But if you take it and blister the skin,
you could diminish the potency
and it makes it so much more palatable.
I just got a simple two-pronged fork.
I'm gonna skewer it like so.
I have a flame here and I'm gonna put it on the flame
and we're just gonna blister the skin.
Now I'm gonna take-
We don't want to blacken or burn it,
because if we do that,
you have the carcinogens that come along with it
in anything that's blackened or burned.
So I'm gonna do this in some stages
to show you what I want and how it works, okay?
And that way it'll explain what I'm talking about
that much better.
So I'm gonna blister some,
and you'll be able to see what that's like,
and then I'm gonna do it where it goes beyond blistering
to show you what we don't want to do.
Okay.
So we're gonna get one that's just,
and you know what comes after black
is what's even worse is gray.
When you see gray, that's like ash.
Now you mutilated that chili.
Okay.
So now to get it off, we have some plastic wrap.
We're just gonna put it in here like so.
What happens when you cover it in plastic wrap
just for like 30 seconds,
the heat will steam this and it'll peel so much easier.
Also, it's a good idea to take your fork
and either run it under cold water or something,
so if you set it down, you don't inadvertently touch it
and burn your fingers.
So now I'm gonna show you about peeling this.
Okay, so now you saw how to char that chili, right?
So we took it out of the plastic wrap
and look what happens, right?
It just peels right off.
And so you really don't need the blacken it.
This is the part you don't wanna do.
You don't wanna blacken like that.
All you need is just this little bit of blistering,
and it comes right off, okay?
Then I do it on the towel, just like I did the garlic.
It captures all the parts I'm taking off.
Once you get that chili done, okay,
and you cut it in half,
now you see the veins and you see these seeds.
That's hot too.
So we want to take that, remove it with a knife, right?
So very simply, you could just take
that vein of seeds out like so.
It comes right out.
Scrape any remaining seeds,
and then what you have is this chili,
and now there's no veins, no seeds, okay?
So I'm gonna set that over here, right?
And so now you take your chili that has no skin,
no veins, no seeds, right?
And now very simply, just like on the garlic, right?
The way you would cut, okay,
the knife goes on your knuckle.
You're gonna make julienne strips like so,
and then cut them crossways.
And then now you get a nice small dice like that.
Okay, there's our jalapeno chili.
We're gonna add this to what we already have.
So now this salad will have extra, extra chili and garlic.
So now we're gonna put that there, all right?
Okay.
So now we start to make this, okay?
Classic vinegarette, right?
Three parts oil, one part acid.
We don't wanna do that, right?
Because a tablespoon of oil has got how many calories, Kim?
100.
Right.
So you're talking 100, 120 calories in a tablespoon of oil.
It don't matter what kind.
That's a lot of calories, right?
So we want to use less oil, okay?
So we're gonna do equal parts.
We're not gonna do three to one.
We're not gonna do two to one.
We're gonna do a one-to-one,
and to compensate for using less oil and to make it thick,
we're gonna thicken it with these legumes, right?
Fiber and protein, that's what we want, okay?
So our oil goes in.
Now, if you just took, you know, butter
and put it on a piece of bread
or dip bread in olive oil,
that olive oil isn't working for you or the butter.
It serves as nothing more than a moisturizer for that bread.
When you do something like this,
this oil, you are infusing it with flavors.
So now it's working for you.
Now we add the garlic, right?
When we put the garlic in, now we got a garlic oil, right?
If I added lemon zest to this,
now I got a lemon infused garlic oil.
If I add my jalapeno chili to it, right,
now, I got a chili and then lemon and garlic oil.
So I'm gonna add my parsley to this, okay, like so.
I got my salt and pepper.
And now I'm gonna whisk in lemon juice, all right.
This is gonna help to create an emulsion.
I'm pouring in slowly, right?
Because I want to incorporate all this
and get a nice emulsion going.
And this becomes my dressing for that broccoli
that is nice and dry and crisp and al dente.
Okay.
Now, again, as I wanted to tell you
to compensate for the lack of oil,
here's what I got so far.
That's my dressing, but I want to thicken it,
'cause I want this broccoli to really stick
to all the goodness in this bowl.
So you could take a portion of these beans, right?
And I'm just gonna mash some.
Now you can mash it with a knife.
I just happen to have gloves,
so I'm gonna use my hands, because I want to show you, look.
So I'm gonna make this just like mashed potatoes.
Look what I'm doing, I'm macerating these legumes.
See that?
And look, it's going right into here.
I'm not gonna do all of it, just a little bit, okay?
And that's how it, 'cause they're cooked now,
but by mashing them this way, okay,
here's what's gonna happen, all right.
When I go to mix this, I'm really going-
And you could take a spoon or something
and mash it too, a lot of ways to do it.
Okay, I just work with my-
I'm a touchy-feely person, and I do a lot with my fingers,
so the gloves help make it sanitary.
So now check this out.
Look how thick this got.
You can see the tracks of the whisk, right?
This broccoli is gonna absorb all the goodness in this bowl.
So now, because it's dry,
okay, we're gonna take our broccoli,
put it in like so,
add our remaining beans, okay.
And then now, you know, again, 'cause I got gloves,
I mix it with a spatula,
but I want to get all this absorbed, okay.
And I'm gonna mix all this together.
Look, I just, I scrape the bottom of the bowl,
and now this broccoli captured all that goodness.
So now when you go to put this and serve this,
look how beautiful this is,
and how nutritious and healthy.
We talked about in our slides
how to love the foods that love you back.
Everything in here is gonna love you back.
So there we go.
And so now you could see
something loaded with dietary fiber,
everything will love you back in there.