0:00:01 > 0:00:06Every day, we face a huge number of choices about food.
0:00:06 > 0:00:09Everything from what we buy...
0:00:09 > 0:00:11..to whether it's good for us...
0:00:13 > 0:00:14..and how to cook it.
0:00:16 > 0:00:18Beautiful.
0:00:20 > 0:00:21In this series,
0:00:21 > 0:00:25we're going to use our expertise to help you make the best food choices.
0:00:27 > 0:00:29'We want to improve your cooking...'
0:00:29 > 0:00:31- Well done, girl.- It looks delicious.
0:00:31 > 0:00:33'..your health...'
0:00:33 > 0:00:36So even if I've washed my hands, my forearms are still contaminated.
0:00:36 > 0:00:38'..and your bank balance.'
0:00:38 > 0:00:41So what are you getting when you spend extra money?
0:00:41 > 0:00:44I'm scientist Alice Roberts.
0:00:44 > 0:00:46I'll be looking at the latest
0:00:46 > 0:00:51research into nutrition to find out what's good for us and what's not.
0:00:53 > 0:00:55I'm journalist Sean Fletcher.
0:00:55 > 0:00:59I'll investigate which everyday products are value for money
0:00:59 > 0:01:00and which are a rip-off.
0:01:01 > 0:01:04And I'm chef Tom Kerridge.
0:01:04 > 0:01:06And I'll be sharing my tricks of the trade that
0:01:06 > 0:01:09I guarantee will fire up your taste buds.
0:01:10 > 0:01:11Wow. That looks great.
0:01:11 > 0:01:14We're going to dish up the plain facts
0:01:14 > 0:01:17so we can all enjoy our food more.
0:01:17 > 0:01:20- Cheers.- Cheers.- Cheers.
0:01:33 > 0:01:37Coming up - lots of us are cutting gluten from our diet.
0:01:37 > 0:01:41But is it really that bad for us? Or is this just another fad?
0:01:41 > 0:01:45- We set up an experiment to find out. - Results, everyone.
0:01:48 > 0:01:52Tom shares his trade secrets so we can all improve our cooking.
0:01:52 > 0:01:54We're talking garnishes
0:01:54 > 0:01:56that can enhance your dish with
0:01:56 > 0:01:59the perfect balance of texture and flavour.
0:02:00 > 0:02:03And Sean finds out just how much you can save on your food
0:02:03 > 0:02:06shop by using the latest cashback apps.
0:02:06 > 0:02:09I've been doing this now for about three years
0:02:09 > 0:02:12and I must save at least £1,500 a year.
0:02:16 > 0:02:17First up...
0:02:24 > 0:02:28One of the fastest-growing trends in our supermarkets is
0:02:28 > 0:02:33"free from" foods, foods free from dairy, free from wheat,
0:02:33 > 0:02:36and in particular, free from gluten.
0:02:36 > 0:02:40A recent survey found that 13% of the UK population is actively
0:02:40 > 0:02:44avoiding gluten. That's the highest rate in Europe.
0:02:44 > 0:02:46So is gluten really that bad for us?
0:02:46 > 0:02:50Should we all be going gluten-free?
0:02:55 > 0:02:58Gluten-free used to be a niche category for those with
0:02:58 > 0:03:02a medical condition. Not any more.
0:03:02 > 0:03:05The supermarkets have shelves dedicated to it,
0:03:05 > 0:03:07and sales have rocketed.
0:03:07 > 0:03:14Last year, in the UK, we spend £210 million on gluten-free products.
0:03:14 > 0:03:18The claim is that gluten, which is found in bread, pasta, cakes,
0:03:18 > 0:03:22can cause abdominal bloating, fatigue, and headaches,
0:03:22 > 0:03:24and I think there's a lot of us wondering
0:03:24 > 0:03:28if it might just be healthier to go completely gluten-free?
0:03:30 > 0:03:32So what actually is gluten?
0:03:33 > 0:03:35I've come to a bakery to find out.
0:03:37 > 0:03:39For Gerry Pert, it's
0:03:39 > 0:03:42a vital substance in just about everything he makes.
0:03:42 > 0:03:45You need to use a little drop of water.
0:03:45 > 0:03:48We're mixing powdered gluten and water.
0:03:48 > 0:03:51So we're making dough, effectively?
0:03:51 > 0:03:55Yes, we're taking very, very glutinous dough.
0:03:57 > 0:04:01Gluten is a mixture of proteins found in some cereals.
0:04:01 > 0:04:02When flour is mixed with water,
0:04:02 > 0:04:06the gluten swells to form a network of fine protein strands.
0:04:06 > 0:04:09This makes the dough chewy and stretchy
0:04:09 > 0:04:13and helps to trap bubbles of carbon dioxide made by yeast.
0:04:13 > 0:04:15So is gluten a useful thing to use?
0:04:15 > 0:04:17It's critical.
0:04:17 > 0:04:20It binds the bread together.
0:04:20 > 0:04:23So when you're slicing, it's not crumbly.
0:04:23 > 0:04:25I don't think Tom Kerridge is going to want me
0:04:25 > 0:04:28as a sous-chef in his kitchen any time soon.
0:04:28 > 0:04:30Well, he doesn't know what he's missing.
0:04:30 > 0:04:32Ooh...
0:04:32 > 0:04:33Ooh, that's strange.
0:04:33 > 0:04:37- Try stretching it.- It is quite elastic.
0:04:37 > 0:04:40How far can I pull it before it breaks? Oh, quite a long way.
0:04:44 > 0:04:46And it's gone.
0:04:46 > 0:04:50- Let's pump some air into it.- OK. - See what happens.
0:04:52 > 0:04:53Oh!
0:04:55 > 0:04:56That's huge!
0:04:58 > 0:04:59Wow!
0:05:01 > 0:05:03The ability of it to trap air...
0:05:03 > 0:05:05You can see how essential that
0:05:05 > 0:05:07is to the baking industry.
0:05:08 > 0:05:11Nothing holds together quite like gluten, I'm afraid.
0:05:17 > 0:05:20I think most people know that there's gluten in things like bread
0:05:20 > 0:05:25and cakes, but it's also hidden away in foods like chocolate
0:05:25 > 0:05:28and even canned soup,
0:05:28 > 0:05:31so it's not that easy to eliminate gluten from your diet.
0:05:34 > 0:05:38Some people think that they feel better if they try to avoid gluten.
0:05:40 > 0:05:43But for others, this isn't so much a lifestyle choice.
0:05:43 > 0:05:45It's a medical necessity.
0:05:47 > 0:05:52One in 100 people in the UK have a condition called coeliac disease.
0:05:52 > 0:05:55If they eat gluten, their intestines become inflamed
0:05:55 > 0:05:59and they have difficulty absorbing nutrients from their food.
0:06:00 > 0:06:05Iain Barbour was diagnosed with coeliac disease 25 years ago.
0:06:07 > 0:06:08So what were the symptoms?
0:06:08 > 0:06:12Fatigue, digestive problems, bloating, diarrhoea,
0:06:12 > 0:06:15constipation, weight gain and weight loss, but dramatically,
0:06:15 > 0:06:18and just general low mood as well, which is
0:06:18 > 0:06:21another classic sign of coeliac disease, or potential classic sign.
0:06:21 > 0:06:24Presumably, that diagnosis meant that you had to totally
0:06:24 > 0:06:26- redesign your diet. - I changed my diet completely,
0:06:26 > 0:06:28absolutely completely, and so
0:06:28 > 0:06:30instead of having any processed food,
0:06:30 > 0:06:33I was having home-cooked, fresh food, lean protein, nuts
0:06:33 > 0:06:37and seeds, and lots of vegetables, so almost a low-carb diet.
0:06:37 > 0:06:38And it worked?
0:06:38 > 0:06:42Most of my symptoms disappeared within about three or four weeks.
0:06:44 > 0:06:47Coeliac disease only affects 1% of the population,
0:06:47 > 0:06:51but would the rest of us benefit from cutting gluten from our diets?
0:06:52 > 0:06:56Actually, there's a real shortage of scientific evidence as to
0:06:56 > 0:06:57whether it's bad for us or not.
0:06:58 > 0:07:03So to get some answers about the benefits of going gluten-free,
0:07:03 > 0:07:06we're carrying out an experiment of our own.
0:07:06 > 0:07:12We've enlisted 30 volunteers who'd like to try a gluten-free diet.
0:07:12 > 0:07:15So do you think you might have any problem with gluten at all?
0:07:15 > 0:07:18I've always wondered if I've got an intolerance to gluten,
0:07:18 > 0:07:22so it's the perfect opportunity to find out, really.
0:07:22 > 0:07:25What kind of positive effects might you be looking at?
0:07:25 > 0:07:27To see if I'm less fatigued.
0:07:27 > 0:07:31I always seem to be asleep or just lounging around.
0:07:31 > 0:07:34- Do you think it might be a bit of a fad?- It's difficult.
0:07:34 > 0:07:37I think people are jumping a little bit on the bandwagon.
0:07:39 > 0:07:41Hello, everyone.
0:07:41 > 0:07:45Professor David Sanders is one of the UK's leading experts in gluten,
0:07:45 > 0:07:49and a surgeon at the Royal Hallamshire Hospital in Sheffield.
0:07:49 > 0:07:50He's running the experiment.
0:07:50 > 0:07:54Thank you so much for agreeing to take part.
0:07:54 > 0:07:57What we are trying to work out is just a gluten-free diet make
0:07:57 > 0:07:59you feel better?
0:08:02 > 0:08:05We've asked our volunteers to cut gluten from their diets
0:08:05 > 0:08:08by explaining which foods to avoid.
0:08:08 > 0:08:11But there's one big twist to this experiment,
0:08:11 > 0:08:14which will help us test the effect gluten has on our health.
0:08:16 > 0:08:18Over the next two weeks,
0:08:18 > 0:08:21our volunteers will be adding the contents of these sachets to
0:08:21 > 0:08:25their food, either A or B depending on which group they are in.
0:08:25 > 0:08:30One contained a powder which is entirely gluten-free.
0:08:30 > 0:08:33The other one contains a powder which is high in gluten.
0:08:33 > 0:08:36And even I don't know which is which.
0:08:37 > 0:08:41So half the group will be adding gluten to their diet,
0:08:41 > 0:08:44and the other half will be gluten-free.
0:08:44 > 0:08:47Those with the sachets containing the gluten will be consuming
0:08:47 > 0:08:50the equivalent of three slices of bread a day.
0:08:50 > 0:08:54- And it's two packs per person, isn't it, David?- Two packs per person.
0:08:54 > 0:08:56We'll see you back in two weeks' time.
0:08:58 > 0:09:01And we'll be back for the results later in the programme.
0:09:12 > 0:09:14Cooking for friends and family can be such a pleasure,
0:09:14 > 0:09:18but sometimes even the simplest dishes don't turn out right.
0:09:18 > 0:09:21Tom is on a mission to share his expertise with us,
0:09:21 > 0:09:24so we can all improve our cooking skills.
0:09:24 > 0:09:26Thank you.
0:09:29 > 0:09:33I put a shout out on social media for your kitchen fails.
0:09:33 > 0:09:36You've been brave enough to share those dishes that always
0:09:36 > 0:09:38seem to go wrong.
0:09:38 > 0:09:40From Yorkshire puddings that look like pancakes,
0:09:40 > 0:09:44to rice that turns to mush.
0:09:44 > 0:09:46Cooking can be a tricky business,
0:09:46 > 0:09:48so there's no shame in a kitchen fail.
0:09:48 > 0:09:51I've had my fair share of disasters.
0:09:51 > 0:09:52But with a few tips and hints,
0:09:52 > 0:09:56we can avoid some of those kitchen catastrophes.
0:09:56 > 0:10:00MUSIC PLAYS: How D'Ya Like Your Eggs In The Morning by Dean Martin and Helen O'Connell
0:10:00 > 0:10:03This time, I'm on a mission to help prison officer Kevin Jones
0:10:03 > 0:10:05with his kitchen fail,
0:10:06 > 0:10:07poached eggs.
0:10:09 > 0:10:11Who said I was a messy cook?
0:10:11 > 0:10:14He's cooking these eggs at a massive high heat.
0:10:14 > 0:10:17That's never going to work. Doesn't matter how fresh those eggs are.
0:10:17 > 0:10:19Those eggs have got no chance.
0:10:21 > 0:10:25Today, I'm in the seaside town of Weymouth in Dorset to give
0:10:25 > 0:10:27Kevin a helping hand.
0:10:28 > 0:10:31- Hi, mate.- Kevin. How are you doing? Nice to see you too.
0:10:31 > 0:10:34The poached egg challenge. Here we go.
0:10:35 > 0:10:38Kevin is going to run me through how he normally makes his poached eggs,
0:10:38 > 0:10:40so I can see where he's going wrong.
0:10:41 > 0:10:44So I wait for that to get boiling.
0:10:44 > 0:10:46Come on, water.
0:10:46 > 0:10:50Cheeky Tom's top tip here is the watched pot never boils.
0:10:50 > 0:10:52Look the other way.
0:10:54 > 0:10:57- Don't look. See. It's still not boiling.- All right.
0:11:01 > 0:11:03Four minutes is normally what I'd do it for.
0:11:03 > 0:11:06On this temperature, so a nice gentle simmer, then.
0:11:06 > 0:11:08That's not gentle.
0:11:08 > 0:11:09That's, like, volcanic.
0:11:10 > 0:11:13This vigorous boiling of the water is pulling apart the egg
0:11:13 > 0:11:15whites from the yolk.
0:11:15 > 0:11:18Definitely not what you want in a poached egg.
0:11:18 > 0:11:21We've got sort of a yolk in there and a bit of white.
0:11:21 > 0:11:24Well, there's definitely white and a yolk.
0:11:24 > 0:11:26They're just in two separate parts of the pan!
0:11:29 > 0:11:30There we go.
0:11:30 > 0:11:33There's still a bit more in there if you want it.
0:11:33 > 0:11:34I think it might be runny.
0:11:34 > 0:11:36It's definitely still runny, yes.
0:11:36 > 0:11:40There is still a little bit of liquidy yolk.
0:11:41 > 0:11:43We can solve this, chief. No problem.
0:11:46 > 0:11:47So you are going to poach two eggs,
0:11:47 > 0:11:50- and you're going to poach them perfectly.- OK.
0:11:50 > 0:11:54First thing is the egg. Eggs must be fresh.
0:11:54 > 0:11:57If it's an old egg, it means that when you drop it into your water,
0:11:57 > 0:12:00straightaway, where it's thin, it won't hold together,
0:12:00 > 0:12:02so you need fresh eggs.
0:12:02 > 0:12:04OK.
0:12:04 > 0:12:06Although eggshells looks solid,
0:12:06 > 0:12:08they're covered in over 10,000 tiny pores.
0:12:09 > 0:12:13As the egg ages, air enters through the porous shell,
0:12:13 > 0:12:14forming an air pocket.
0:12:16 > 0:12:20The best way of finding out if they're fresh is by dropping them
0:12:20 > 0:12:22- into a glass of water.- OK.
0:12:22 > 0:12:25And if it sinks, that means it's nice and fresh.
0:12:25 > 0:12:28- If it floats to the top, we're in trouble.- Yeah.
0:12:31 > 0:12:35Now for my little-known tip for great poached eggs.
0:12:35 > 0:12:37We're going to ever so quickly simmer the egg
0:12:37 > 0:12:39while it's still in its shell.
0:12:39 > 0:12:43This will help the white and yolk hold together.
0:12:43 > 0:12:45Going to drop it into the pan and then with
0:12:45 > 0:12:49the spoon you're going to roll it around the water and count to 10.
0:12:51 > 0:12:55It's beginning to cook just slightly the inside of the egg
0:12:55 > 0:12:57and it's helping to begin to set it.
0:12:57 > 0:13:01- OK.- OK. We're going to put a splash
0:13:01 > 0:13:02of white wine vinegar in it.
0:13:02 > 0:13:05So with that, would you not be able to taste the vinegar in the egg
0:13:05 > 0:13:06when you poach it?
0:13:06 > 0:13:09It really does depend how much you put in.
0:13:09 > 0:13:13The vinegar encourages the proteins of the egg to set more quickly
0:13:13 > 0:13:15and form a neat and compact shape.
0:13:15 > 0:13:17Just give it a gentle stir.
0:13:19 > 0:13:21And then crack one of your eggs in.
0:13:21 > 0:13:24Nice and gently, gently, gently.
0:13:24 > 0:13:27And because the water is beginning to swirl round,
0:13:27 > 0:13:30it helps to combine and bring all of those egg whites together
0:13:30 > 0:13:31round the outside of the York.
0:13:31 > 0:13:32OK.
0:13:34 > 0:13:37Once the eggs have been added, a low heat is all you need to
0:13:37 > 0:13:40maintain a good poaching temperature.
0:13:40 > 0:13:44We are not boiling rapidly for four minutes like, "Cooking an egg!"
0:13:44 > 0:13:45We're cooking an egg.
0:13:46 > 0:13:48To achieve a soft poached egg,
0:13:48 > 0:13:51gently simmer for around three minutes.
0:13:51 > 0:13:55Now, if you lift this one and touch that with your finger,
0:13:55 > 0:13:57it's beginning to set, look.
0:14:02 > 0:14:03So there's yours. All right,
0:14:03 > 0:14:06I'll give you, it has been sat on the side a little bit,
0:14:06 > 0:14:08but it does look very different.
0:14:10 > 0:14:14For a great lunch dish, wilt some spinach in melted butter
0:14:14 > 0:14:16and add some smoked salmon.
0:14:18 > 0:14:21Get your knife and fork, chief. Let's get in there.
0:14:21 > 0:14:23Looking forward to this.
0:14:23 > 0:14:26That lovely, runny yolk will work perfectly as a sauce.
0:14:26 > 0:14:28It's a bit good, that.
0:14:28 > 0:14:30- Absolutely beautiful.- Good.
0:14:30 > 0:14:33Beautifully cooked yolks and you did those, my friend.
0:14:33 > 0:14:36- That'll be me every time now. - Brilliant. Brilliant.
0:14:39 > 0:14:41If, like Kevin, you've got a kitchen fail,
0:14:41 > 0:14:43send me a video on social media.
0:14:47 > 0:14:50And I'll pick a few and tell you where you're going wrong.
0:14:59 > 0:15:04Searing a piece of meat seals in the juices.
0:15:04 > 0:15:05The answer is false.
0:15:05 > 0:15:08The crust that forms around the surface of the meat is not
0:15:08 > 0:15:10waterproof.
0:15:10 > 0:15:13The sizzling in the pan is the sound of moisture continually
0:15:13 > 0:15:15escaping and vaporising.
0:15:23 > 0:15:25Put that away in the fridge.
0:15:26 > 0:15:29'We're all keen to save money on our food shop.
0:15:29 > 0:15:32'I know I am, with two growing teenagers and a dog eating me
0:15:32 > 0:15:34'out of house and home.'
0:15:34 > 0:15:36Give me your paw. Give me the other one. Good girl.
0:15:36 > 0:15:40'But you don't have to wait for the stores to cut their prices.
0:15:40 > 0:15:44'One of the newest ways of cutting costs is online cashback offers.'
0:15:47 > 0:15:50These days, if you want to save on your supermarket shop,
0:15:50 > 0:15:54there's a whole raft of websites that offer big discounts.
0:15:54 > 0:15:57But how much can you actually save?
0:15:58 > 0:16:02To find out, one of Britain's best bargain hunters is going to
0:16:02 > 0:16:04let us in on some of her secrets.
0:16:04 > 0:16:06Sam Shelford works as a personal
0:16:06 > 0:16:09assistant in the healthcare industry.
0:16:09 > 0:16:12She lives in Essex with her boyfriend Barnaby
0:16:12 > 0:16:13and their daughter, Ellie.
0:16:16 > 0:16:17I'm just going to take you round the kitchen
0:16:17 > 0:16:20and just show you some items that are in the cupboards.
0:16:20 > 0:16:25The average household spends around £60 a week on groceries,
0:16:25 > 0:16:27but Sam's bill is less than half that.
0:16:27 > 0:16:31She spends between £25 and £30 for a similar shop.
0:16:35 > 0:16:37She makes her biggest savings using websites
0:16:37 > 0:16:41and apps that offer cashback on products you buy in the supermarket.
0:16:43 > 0:16:44Hi, there.
0:16:44 > 0:16:48My name's Sam and basically it all started when my daughter was born.
0:16:48 > 0:16:52- Hello.- Say it properly.- No.
0:16:52 > 0:16:55As you can tell, I get interrupted quite a lot.
0:16:55 > 0:16:57Basically, we realised how expensive food was
0:16:57 > 0:17:01and how obviously we knew there must be a way somehow, somewhere,
0:17:01 > 0:17:05of making it cheaper for us to survive on what we could.
0:17:08 > 0:17:12The cashback apps she uses the most are Shopitize, TopCashback
0:17:12 > 0:17:14and Checkout Smart.
0:17:15 > 0:17:17You download the app, which is completely free,
0:17:17 > 0:17:20you go to the shop, buy the relevant items, come home
0:17:20 > 0:17:23and then you find the item that you want to claim the cashback on.
0:17:23 > 0:17:26Then you literally just need to take a photo of the receipt
0:17:26 > 0:17:29and as soon as they've approved it,
0:17:29 > 0:17:31the money will go into your account and you will be able to
0:17:31 > 0:17:34transfer that by BACS within seven working days.
0:17:37 > 0:17:40The way to get the cashback is similar for most of the apps.
0:17:40 > 0:17:42For some, you need to reach a minimum
0:17:42 > 0:17:46balance before you can withdraw your cash.
0:17:46 > 0:17:51Shopitize, it's five pounds. And for Checkout Smart, it's £20.
0:17:51 > 0:17:54I've been doing this now for about three years
0:17:54 > 0:17:57and I must save at least £1,500 a year.
0:17:57 > 0:17:59# This is for all you shoppers out there... #
0:18:01 > 0:18:06We asked Sam to spend an hour after work collecting cashback deals.
0:18:06 > 0:18:09She's put together a midweek shopping list for the big
0:18:09 > 0:18:11four supermarkets.
0:18:11 > 0:18:14Time to see how much money she can save.
0:18:14 > 0:18:15I'm hoping there's a few items on
0:18:15 > 0:18:18there that we're going to get for free.
0:18:18 > 0:18:20# The best things in life are free
0:18:20 > 0:18:23# But you can keep them for the birds and bees
0:18:23 > 0:18:26- # Give me money - That's what I want
0:18:26 > 0:18:28- # That's what I want - That's what I want... #
0:18:28 > 0:18:30Cider.
0:18:33 > 0:18:35With Sam's shopping done,
0:18:35 > 0:18:38it's time to check out her groceries
0:18:38 > 0:18:39to find out how much she's saved
0:18:39 > 0:18:42and if all the effort was worth it.
0:18:43 > 0:18:46First up, Sainsbury's.
0:18:46 > 0:18:50This whole shop should have come to £18, but after using the three
0:18:50 > 0:18:53cashback apps it's only actually come to a total of £8.35.
0:18:54 > 0:18:57A saving of over nine pounds.
0:18:57 > 0:18:59Next, Asda.
0:18:59 > 0:19:02This shop should have cost me £8.94,
0:19:02 > 0:19:06but after using the apps, again, it only comes to £4.94.
0:19:06 > 0:19:08This time, Sam saved four pounds.
0:19:09 > 0:19:11How about Morrison's?
0:19:12 > 0:19:16This total shop should have come to £11.51.
0:19:16 > 0:19:19It's only actually come to a grand total of £6.07.
0:19:19 > 0:19:21That's a saving of over a fiver.
0:19:22 > 0:19:24And a free bottle of cider.
0:19:25 > 0:19:27And finally, Tesco.
0:19:28 > 0:19:32This total of this shop should have come to £25.24.
0:19:32 > 0:19:37The actual total was only £11.29, so quite a huge saving there.
0:19:37 > 0:19:40That's a massive saving of nearly £14.
0:19:40 > 0:19:44It does seem like a tedious task to be have to go through every
0:19:44 > 0:19:46single shop that you do, but the fact that it saves you
0:19:46 > 0:19:50so much money, it just seems common sense to do it, really.
0:19:52 > 0:19:57The total cost of this shop should have been £63.69.
0:19:58 > 0:20:03But by using the apps, Sam will get it for just £30.65.
0:20:03 > 0:20:05She's cut her bill in half.
0:20:05 > 0:20:07If you've got a phone and a camera and you can take a picture,
0:20:07 > 0:20:10then there's no reason you can't do this.
0:20:10 > 0:20:12- Say bye.- Bye.
0:20:12 > 0:20:15# The best things in life are free
0:20:15 > 0:20:18# But you can give them to the birds and the bees... #
0:20:18 > 0:20:22So what's in it for the food manufacturers making these offers?
0:20:22 > 0:20:25Now, these companies have been using paper coupons for years
0:20:25 > 0:20:28without any real value or data.
0:20:28 > 0:20:31What the apps do is give them the full picture of who their consumer
0:20:31 > 0:20:36actually is, and the hope is that you will stay loyal to the brand.
0:20:47 > 0:20:50Earlier in the programme, we started an experiment to find out
0:20:50 > 0:20:55if going gluten free could really make people feel better.
0:20:55 > 0:20:59We split these volunteers into groups A and B.
0:20:59 > 0:21:02Both groups were put on a gluten-free diet,
0:21:02 > 0:21:06but then we asked them to add a sachet of powder to their meals.
0:21:06 > 0:21:10So one group was adding gluten powder, while the other was
0:21:10 > 0:21:15staying gluten-free, but crucially, they don't know which is which.
0:21:15 > 0:21:19Professor David Sanders has been busy analysing the data.
0:21:19 > 0:21:24Before we reveal to you any of the results, I'd like to know
0:21:24 > 0:21:26if you thought that you were in the
0:21:26 > 0:21:28group that had gluten in the sachets.
0:21:28 > 0:21:31So most of group B, most of group A as well.
0:21:31 > 0:21:33How did you get on?
0:21:33 > 0:21:35I didn't like eating the powder.
0:21:35 > 0:21:37When I'd eaten it, I felt really full,
0:21:37 > 0:21:39and my stomach's been like a ball for two weeks.
0:21:39 > 0:21:42And what about this group? How did you feel?
0:21:42 > 0:21:45I felt more discomfort, more tired.
0:21:45 > 0:21:46So do you think you were in the
0:21:46 > 0:21:48gluten group or the non gluten group?
0:21:48 > 0:21:51I think almost certainly I was in the gluten group.
0:21:51 > 0:21:53In the second week, I kind of felt hungover
0:21:53 > 0:21:57and found my energy levels were kind of peaking and troughing
0:21:57 > 0:21:58and mainly troughing.
0:22:00 > 0:22:04Time to find out who was on the genuine gluten-free diet
0:22:04 > 0:22:07and who has been adding gluten to their meals.
0:22:07 > 0:22:10Results, everyone.
0:22:10 > 0:22:13Group A is gluten...
0:22:15 > 0:22:17..and group B is gluten-free.
0:22:19 > 0:22:22So I think a lot of you are quite shocked. Especially this group.
0:22:22 > 0:22:24What was it that we were feeling
0:22:24 > 0:22:26and why did we feel the effects that we all did?
0:22:26 > 0:22:30It very much fulfils what we would call a placebo effect.
0:22:30 > 0:22:31In other words,
0:22:31 > 0:22:34believing that you're having something that isn't good for you
0:22:34 > 0:22:36and that's going to make you feel ill, and then responding to that.
0:22:36 > 0:22:39I think some of you in group A didn't experience any
0:22:39 > 0:22:41difference at all.
0:22:41 > 0:22:45No, none at all. It was literally just like having a normal diet.
0:22:45 > 0:22:48David, you are looking at very specific symptoms as well,
0:22:48 > 0:22:50so I'm intrigued to know
0:22:50 > 0:22:53if it was actually any difference between the two groups?
0:22:53 > 0:22:57We essentially looked at gut symptoms, asking about things
0:22:57 > 0:23:00like reflux and bloating and how often you open your bowels.
0:23:00 > 0:23:02We also looked at tiredness
0:23:02 > 0:23:07and what we found was that between groups A and B, there was absolutely
0:23:07 > 0:23:12no difference in the scores, either at the beginning or at the end.
0:23:12 > 0:23:17And I think what it tells us is that if you are not someone who has
0:23:17 > 0:23:21noticed a problem when you're eating gluten, then there is no problem.
0:23:21 > 0:23:23You can eat what you would like.
0:23:25 > 0:23:28Based on the findings of our experiment, it didn't seem
0:23:28 > 0:23:31that cutting out gluten made much difference to how people felt.
0:23:33 > 0:23:36In fact, gluten-free products often contained higher fat
0:23:36 > 0:23:40and sugar levels to compensate for the lack of gluten.
0:23:41 > 0:23:44So if you don't have a problem, save your money.
0:23:44 > 0:23:46But if you think you have symptoms,
0:23:46 > 0:23:51your first visit shouldn't be to the supermarket aisles, but to your GP.
0:24:01 > 0:24:04Finally, if you're looking to improve your cooking skills,
0:24:04 > 0:24:09I have some easy to follow top tips that are achievable for everyone.
0:24:10 > 0:24:13In a professional kitchen, getting food consistently tasting
0:24:13 > 0:24:16great relies on tips and techniques that never fail.
0:24:16 > 0:24:19Now, I'd like to share with you some of these trade secrets
0:24:19 > 0:24:22that are easy to do, but incredibly effective.
0:24:31 > 0:24:34If you've ever wondered why a simple dish like soup tastes
0:24:34 > 0:24:38so much better in a restaurant than at home, I have the answer.
0:24:39 > 0:24:41We're talking garnishes.
0:24:41 > 0:24:44Now, you may think that they're a bit pretentious and pointless,
0:24:44 > 0:24:48but used correctly, they can enhance your dish with a perfect
0:24:48 > 0:24:51balance of texture and flavour.
0:24:51 > 0:24:54OK. We have here two perfectly great classic soups.
0:24:54 > 0:24:56A tomato soup and a pea soup.
0:24:56 > 0:25:00Now, the tomato soup is already naturally high in acidity
0:25:00 > 0:25:04and sugar from the tomatoes, so to balance that, basil has
0:25:04 > 0:25:08a wonderful garden freshness, a lovely herbiness that goes with it.
0:25:09 > 0:25:11Despite what you might think,
0:25:11 > 0:25:15chefs don't just garnish their food for show.
0:25:15 > 0:25:18Balancing flavours like sweet and sour or sharp
0:25:18 > 0:25:22and fresh is the secret to so many professional dishes.
0:25:22 > 0:25:26I'm just going to drop this basil into this jug blender.
0:25:26 > 0:25:28You could use a food processor if you like,
0:25:28 > 0:25:31and then on top of that, I'm going to pour some olive oil.
0:25:33 > 0:25:36Then just pour the blended oil
0:25:36 > 0:25:41and basil into a bowl with a sieve in it and some muslin cloth.
0:25:41 > 0:25:46And then what you're going to do is you're going to leave the oil
0:25:46 > 0:25:49to gently drip through that muslin cloth
0:25:49 > 0:25:51and it gives it a wonderful clean finish.
0:25:53 > 0:25:56Colour and contrast is key to any garnish.
0:25:56 > 0:26:00This vibrancy not only creates a wow factor. It adds taste.
0:26:02 > 0:26:05A good dollop of pesto right in the middle.
0:26:07 > 0:26:11A nice drizzle of the basil oil all over the soup.
0:26:12 > 0:26:15Don't be shy with it. It's got plenty of flavour.
0:26:18 > 0:26:20Sprinkle with some sourdough croutons for crunch,
0:26:20 > 0:26:23and then finally, basil leaves.
0:26:25 > 0:26:30There you have a very simple tomato soup that's been enhanced.
0:26:31 > 0:26:34Onto the next dish, pea soup.
0:26:34 > 0:26:36Peas are really high in sweetness.
0:26:38 > 0:26:41To cut through that sweetness, start off with a mint oil,
0:26:41 > 0:26:44made in just the same way as the basil oil.
0:26:44 > 0:26:48Then we add some natural acidity with this lemon.
0:26:48 > 0:26:51I'm just going to grate the zest. That'll lift it.
0:26:51 > 0:26:53That'll help make it come alive.
0:26:55 > 0:26:58Finish off the pea soup with a tangy creme fraiche,
0:26:58 > 0:27:03some pea shoots for crunch, and finally, pancetta,
0:27:03 > 0:27:07which chefs used to add a savoury taste to dishes.
0:27:09 > 0:27:13I have here some smoked pancetta that's been fried,
0:27:13 > 0:27:16so we've got these crispy little nuggets of bacon and that saltiness
0:27:16 > 0:27:19is also a great counterbalance to the sweetness of the soup.
0:27:20 > 0:27:22There you go, my friends.
0:27:22 > 0:27:25Two very simple bowls of soup that have been brought to life
0:27:25 > 0:27:27using the secrets of garnish.
0:27:27 > 0:27:29Very easy to do. You can do it at home.
0:27:31 > 0:27:35You can find these trade secrets and more on the website.
0:27:42 > 0:27:44Next time -
0:27:44 > 0:27:48Are diet drinks as good for our waistlines as we think?
0:27:48 > 0:27:51We carry out an experiment to find out.
0:27:51 > 0:27:54ALL: Cheers.
0:27:54 > 0:27:56Let's see what this is like.
0:27:56 > 0:27:59Sean pulls apart the ingredients in tins of baked beans to
0:27:59 > 0:28:02discover what we're really paying for.
0:28:02 > 0:28:05It doesn't look like very nice stuff. Should we worry about this?
0:28:05 > 0:28:07Well, yes and no.
0:28:07 > 0:28:12And Tom gets down and dirty as he takes on another kitchen fail.
0:28:12 > 0:28:13Keep scrubbing there, Tom.
0:28:13 > 0:28:15Yes, Chef. That's it.