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 > 0:00:11To whether it's good for us...
0:00:13 > 0:00:14And how to cook it.
0:00:16 > 0:00:17Beautiful.
0:00:19 > 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.
0:00:25 > 0:00:27Wow!
0:00:27 > 0:00:29We want to improve your cooking...
0:00:29 > 0:00:31- Well done, girl. - Looks delicious.- High five that.
0:00:31 > 0:00:32..your health...
0:00:32 > 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 research
0:00:46 > 0:00:51into 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 > 0:01:01and which are a rip off.
0:01:01 > 0:01:03And I'm chef Tom Kerridge.
0:01:04 > 0:01:06And I'll be sharing my tricks of the trade
0:01:06 > 0:01:09that I guarantee will fire up your taste buds.
0:01:09 > 0:01:11Wow, that looks great.
0:01:11 > 0:01:14We're going to dish up the plain facts,
0:01:14 > 0:01:16so we can all enjoy our food more.
0:01:16 > 0:01:18- Cheers.- Cheers.
0:01:30 > 0:01:32Coming up...
0:01:32 > 0:01:36We put claims that chillies could help us lose weight to the test.
0:01:36 > 0:01:39We just want to put about four level teaspoons in.
0:01:39 > 0:01:41That's going to be extremely hot.
0:01:41 > 0:01:45Tom shares his trade secrets for a British classic.
0:01:45 > 0:01:49And the trick to making good gravy - banana shallots.
0:01:49 > 0:01:50I've kept the skin on.
0:01:50 > 0:01:54And Sean finds out how to make sense of food labels.
0:01:54 > 0:01:58I think you'd need a PhD in maths to do all the calculations.
0:02:04 > 0:02:06First up...
0:02:06 > 0:02:08We all know what we've got to do to lose weight.
0:02:08 > 0:02:11Eat less, exercise more.
0:02:11 > 0:02:13But it can be hard work,
0:02:13 > 0:02:18which is why the internet is full of weird diets and miracle pills.
0:02:20 > 0:02:24Most of these quick-fix ways to lose weight are too good to be true.
0:02:24 > 0:02:28But recently one story stood out from the crowd.
0:02:29 > 0:02:33Scientists had apparently discovered a substance so powerful
0:02:33 > 0:02:36that it could boost the body's ability to burn fat
0:02:36 > 0:02:38even without exercise.
0:02:38 > 0:02:42The secret is hidden away inside here.
0:02:44 > 0:02:50The claim is that chillies could help us to burn a few more calories.
0:02:50 > 0:02:53And I want to put that to the test.
0:02:53 > 0:02:56Dr Thomas Barber from the University Of Warwick
0:02:56 > 0:02:58is in charge of the experiment.
0:02:59 > 0:03:03Our volunteer, Isabelle, is going to be locked in this sealed chamber
0:03:03 > 0:03:06for the next 9 hours.
0:03:06 > 0:03:09It's a bit like a submarine, from the outside.
0:03:12 > 0:03:16Isabelle will be fed one meal with chilli and one without.
0:03:18 > 0:03:22The first is the meal with chilli.
0:03:22 > 0:03:24So, we just want to put four level teaspoons in.
0:03:24 > 0:03:28Yep. Right, we'll see how she deals with this, then.
0:03:28 > 0:03:31So, that's your breakfast, Isabelle.
0:03:31 > 0:03:33I don't know if you'd normally eat curry for breakfast.
0:03:33 > 0:03:35No, it's not what I normally have.
0:03:37 > 0:03:40The airtight chamber will help us to analyse changes
0:03:40 > 0:03:42in Isabelle's metabolic rate.
0:03:42 > 0:03:47That's a measure of how quickly the body is burning calories.
0:03:47 > 0:03:51It's calculated by recording the amount of oxygen
0:03:51 > 0:03:55that Isabelle breathes in and the carbon dioxide she breathes out.
0:03:59 > 0:04:00Half an hour after she's eaten,
0:04:00 > 0:04:04we look to see if the chilli is having any effect.
0:04:04 > 0:04:06As you can see, when she ate the chilli meal,
0:04:06 > 0:04:10her metabolism goes up to this level here.
0:04:10 > 0:04:13The first indications are that
0:04:13 > 0:04:16the chilli is having a striking effect on how many calories
0:04:16 > 0:04:17Isabelle is using up.
0:04:18 > 0:04:21It's down to something inside the chilli.
0:04:21 > 0:04:24The chemical that gives them their fiery heat.
0:04:24 > 0:04:26Capsaicin.
0:04:26 > 0:04:30Found mainly around the white core and seeds.
0:04:30 > 0:04:31Capsaicin's effect on us
0:04:31 > 0:04:35has to do with a certain type of fat in our bodies.
0:04:35 > 0:04:39We've always known that babies have this type of fat,
0:04:39 > 0:04:42but scientists have recently found it in adults, too.
0:04:43 > 0:04:47What lights up is metabolically active tissues.
0:04:47 > 0:04:50So, I can see that the heart is really lighting up here
0:04:50 > 0:04:53as being metabolically active and really glowing,
0:04:53 > 0:04:57but there's also all this glowing going on up in the armpits
0:04:57 > 0:04:59and up in the neck, so what's that?
0:04:59 > 0:05:01This is actually active brown fat.
0:05:03 > 0:05:06We all have two kinds of fat.
0:05:06 > 0:05:09White fat and brown fat.
0:05:10 > 0:05:13This is what fat looks like under the microscope.
0:05:13 > 0:05:14And on the left side here
0:05:14 > 0:05:17you can see the typical appearance of white fat
0:05:17 > 0:05:20and on the right side we can see what brown fat looks like.
0:05:21 > 0:05:26When we eat chilli, the capsaicin turns on this brown fat.
0:05:28 > 0:05:32And activating the brown fat makes us burn calories
0:05:32 > 0:05:33and use up white fat.
0:05:35 > 0:05:37So, if you imagine this amount of brown fat,
0:05:37 > 0:05:39which is around 2 or 3g.
0:05:39 > 0:05:42If this was activated over the course of a whole year,
0:05:42 > 0:05:46it would actually burn its way through about 4kg of fat.
0:05:46 > 0:05:47This amount of lard.
0:05:47 > 0:05:48That's fascinating -
0:05:48 > 0:05:51essentially, this white fat is acting like a fuel depot for it.
0:05:51 > 0:05:52That's absolutely right.
0:05:52 > 0:05:55It's actually an astonishing illustration
0:05:55 > 0:05:59of the potential for this brown fat facilitating weight loss.
0:06:01 > 0:06:05Back in the chamber, Isabelle has now eaten both of her meals
0:06:05 > 0:06:07and been monitored throughout.
0:06:07 > 0:06:09MUSIC: All By Myself by Celine Dion
0:06:17 > 0:06:20OK, Isabelle, how was that? How did you find it?
0:06:20 > 0:06:23It's nice to be back out. But, yes, it's been a long nine hours.
0:06:23 > 0:06:25- Yeah.- Oh, I bet it's nice to be on the outside.
0:06:25 > 0:06:29- It is indeed, yeah. - Out of solitary confinement, yeah.
0:06:29 > 0:06:33It's time to compare how many calories she burned after each meal.
0:06:33 > 0:06:36- Are you interested to see the results?- I am indeed.- OK.
0:06:36 > 0:06:40So, Isabelle burnt up an extra 58 calories
0:06:40 > 0:06:44after eating the chilli meal compared with the non-chilli meal.
0:06:46 > 0:06:49That's the equivalent of going for a five-minute run.
0:06:49 > 0:06:52Or skipping one small chocolate-chip cookie.
0:06:52 > 0:06:56Did you have any idea that chilli had this effect on the body?
0:06:56 > 0:06:58Well, no. I've actually been really surprised
0:06:58 > 0:07:01with what's been found today - it's very interesting.
0:07:03 > 0:07:07Dr Barber's research shows the power of the chilli.
0:07:07 > 0:07:10Capsaicin can stimulate the body to burn more calories
0:07:10 > 0:07:13and, in the process, burn more fat.
0:07:13 > 0:07:17Just eating a small meal with chilli in it really does
0:07:17 > 0:07:19make your body burn more fuel.
0:07:19 > 0:07:22But, if you are hoping to shed the pounds,
0:07:22 > 0:07:25I'm afraid you can't just rely on chilli.
0:07:35 > 0:07:37I've been a chef for over 20 years
0:07:37 > 0:07:41and in that time I've learned plenty of tricks of the trade.
0:07:42 > 0:07:45I'm talking about tips and techniques that as a chef
0:07:45 > 0:07:48I see as second nature, but you might not know about.
0:07:48 > 0:07:51Now, I'd like to share with you those trade secrets
0:07:51 > 0:07:53to show you, that with a little bit of practice,
0:07:53 > 0:07:55how easy they are to master.
0:08:04 > 0:08:06If you've made a mouth-watering roast dinner
0:08:06 > 0:08:09then you'll want a gravy to match.
0:08:09 > 0:08:12Lots of people try and fail with gravy.
0:08:12 > 0:08:15So, this is how many professional chefs make theirs.
0:08:18 > 0:08:21The first thing is roasting a bit of meat, leave it to rest.
0:08:21 > 0:08:25So the tray has got all these lovely roasting juices
0:08:25 > 0:08:28and bits of meat in there, loads of flavour.
0:08:28 > 0:08:29And it's important that we keep this
0:08:29 > 0:08:33cos this is going to put loads of depth into that gravy.
0:08:33 > 0:08:35Just going to put it on the heat.
0:08:35 > 0:08:41And as it's heating up, just kind of release all those lovely bits.
0:08:41 > 0:08:43Well, this is going to be the base to the gravy,
0:08:43 > 0:08:45this is what's going to help thicken it.
0:08:45 > 0:08:48Next, you add two heaped tablespoons of plain flour
0:08:48 > 0:08:50and cook for 2 minutes.
0:08:51 > 0:08:56Then pour in a couple of ladles of good-quality chicken stock.
0:08:56 > 0:08:58And finally give it a whisk.
0:08:59 > 0:09:03And the trick to making good gravy is to take your time.
0:09:03 > 0:09:09Bit by bit, just slowly let that flour cook out.
0:09:09 > 0:09:12Then just when it's all been absorbed and it's quite thick,
0:09:12 > 0:09:14you can add another ladle or two.
0:09:17 > 0:09:19After five minutes, lower the heat.
0:09:19 > 0:09:23Now you might think that looks good enough and stop there.
0:09:23 > 0:09:26But here's how chefs go one stage further
0:09:26 > 0:09:30and transform the flavour of gravy.
0:09:30 > 0:09:33Firstly, thyme. So, these are whole thyme sprigs.
0:09:33 > 0:09:35I'm going to leave them to infuse.
0:09:35 > 0:09:37Now, these are sliced button mushrooms.
0:09:37 > 0:09:40Now, these have got their own natural water in them.
0:09:40 > 0:09:41So, when they go in, they'll break down
0:09:41 > 0:09:43and slightly loosen up that gravy.
0:09:43 > 0:09:45But they also have a wonderful flavour to them
0:09:45 > 0:09:48and will give lots of body to a sauce.
0:09:48 > 0:09:51And then lastly, banana shallots.
0:09:51 > 0:09:53These have a wonderful sweetness to them.
0:09:53 > 0:09:55I've not fried them off so that as they cook,
0:09:55 > 0:09:58all of their natural juices will release into that gravy.
0:09:59 > 0:10:04Here's another little tip. Leave the skin on the shallots.
0:10:04 > 0:10:08Now, the reason for this is, skin gives colour.
0:10:08 > 0:10:10It's going to give a lovely light-brown tinge
0:10:10 > 0:10:14to this already lovely brown chicken gravy.
0:10:14 > 0:10:18OK, this gravy's been gently simmering away.
0:10:18 > 0:10:20So, what I'm going to do is pass it through a fine sieve
0:10:20 > 0:10:22into a saucepan.
0:10:24 > 0:10:27And this way, you get out all of those bits and bobs.
0:10:27 > 0:10:31Now, the last thing to go in is a splash of wine.
0:10:31 > 0:10:33In a lot of sauce recipes they tell you to add the wine
0:10:33 > 0:10:36at the beginning and boil the alcohol away.
0:10:36 > 0:10:39But with me, I like to add it at the end.
0:10:39 > 0:10:40That way you use less of it
0:10:40 > 0:10:43and it gives it a real raw kick of alcohol
0:10:43 > 0:10:45that kind of cuts through the richness of the gravy
0:10:45 > 0:10:46you've already made.
0:10:46 > 0:10:49So, just a little splash. Doesn't take much.
0:10:53 > 0:10:56And that's amazing, it suddenly lifts everything.
0:10:56 > 0:10:58It brings it to life, it makes it feel alive.
0:10:58 > 0:11:00Those roasting juices from the tray
0:11:00 > 0:11:05means it doesn't need any seasoning because it's already salty enough.
0:11:05 > 0:11:07Gravy jug, ready for serving.
0:11:09 > 0:11:13Amazing roast chicken, watercress salad, lovely roast potatoes,
0:11:13 > 0:11:16but, most importantly, perfect gravy.
0:11:16 > 0:11:20A few simple rules, super smooth every single time.
0:11:21 > 0:11:24For more information on all the trade secrets go to...
0:11:31 > 0:11:33True or False?
0:11:33 > 0:11:38Fresh tuna is an oily fish, but canned tuna isn't.
0:11:41 > 0:11:42The answer is true.
0:11:44 > 0:11:47Oily fish has to contain omega 3.
0:11:48 > 0:11:52The canning process removes much of this omega 3.
0:11:52 > 0:11:55So, only fresh tuna qualifies as an oily fish.
0:12:00 > 0:12:04Ten years ago, the Food Standards Agency asked that
0:12:04 > 0:12:06food products have nutritional information
0:12:06 > 0:12:08printed on the packaging.
0:12:08 > 0:12:11They recommended a traffic-light system.
0:12:12 > 0:12:17The idea is that green, amber or red shows us at a glance
0:12:17 > 0:12:19if the food we're thinking of buying
0:12:19 > 0:12:25has low, medium or high amounts of sugars, fat, and salt.
0:12:25 > 0:12:28But it's not the same for everything. Have a look at this one.
0:12:28 > 0:12:31Some manufactures don't use colours at all.
0:12:31 > 0:12:34And this one has red on a red background.
0:12:36 > 0:12:39It's not just the colours of the traffic-light labels
0:12:39 > 0:12:42that are inconsistent.
0:12:42 > 0:12:44It can also be very difficult to accurately compare
0:12:44 > 0:12:47nutritional information between products.
0:12:50 > 0:12:53The problem is, it's left up to the food manufacturers
0:12:53 > 0:12:56to interpret the rules of the traffic-light system.
0:12:58 > 0:13:00Law professor and labelling expert
0:13:00 > 0:13:03Richard Hyde from the University Of Nottingham
0:13:03 > 0:13:06is going to show me what to look out for.
0:13:06 > 0:13:08So, what's the story behind nutrition labelling?
0:13:08 > 0:13:10Because it's not very clear.
0:13:10 > 0:13:12It's really, really confusing for consumers.
0:13:12 > 0:13:16It's important that they know a bit more about how to read those labels.
0:13:17 > 0:13:20We're going to put the labelling system to the test
0:13:20 > 0:13:23with the help of the best minds we could find.
0:13:23 > 0:13:26Three top chess players.
0:13:26 > 0:13:29- Good morning, everyone.- Morning.
0:13:29 > 0:13:32Tim, Alex and Steve are as smart as it gets
0:13:32 > 0:13:35when it comes to tactics and strategy.
0:13:35 > 0:13:38We want to see if they can figure out how much fat
0:13:38 > 0:13:40is in some everyday foods.
0:13:40 > 0:13:42In just ten seconds.
0:13:42 > 0:13:44That's the amount of time people generally spend
0:13:44 > 0:13:47in the supermarket looking at the nutrition label.
0:13:47 > 0:13:52Now, if you guys can't get it right, there's no hope for the rest of us.
0:13:52 > 0:13:53Are you ready, then?
0:13:53 > 0:13:57Our chess players will order the food from one to three.
0:13:57 > 0:13:58The least fat to the most.
0:14:00 > 0:14:03They're starting with three packs of sliced ham.
0:14:03 > 0:14:04Your time starts...now.
0:14:05 > 0:14:08I guess it's got it on the label, somewhere.
0:14:08 > 0:14:11- Has it? What have we got?- Fat. - Five seconds up.- 1.4.
0:14:11 > 0:14:13Three, two, one.
0:14:13 > 0:14:15- 0.7.- Time's up!
0:14:15 > 0:14:16I'm going to be strict with it!
0:14:16 > 0:14:19But it seems like the guys had decided on something
0:14:19 > 0:14:20and Alex came in and sabotaged it!
0:14:20 > 0:14:22Are you happy with that, Tim?
0:14:22 > 0:14:25- I'm happy with the last move. I think it's good.- Oh, OK.
0:14:26 > 0:14:29But how did they fare?
0:14:29 > 0:14:31You didn't get it right, I'm afraid.
0:14:31 > 0:14:33These two should have been swapped around.
0:14:33 > 0:14:35But, Richard, that's counterintuitive, isn't it?
0:14:35 > 0:14:38Because this is the one with the most amount of fat.
0:14:38 > 0:14:43It's got 1.4g of fat compared to 0.7g and 0.8g.
0:14:43 > 0:14:47There's something funny going on here with the portion sizes
0:14:47 > 0:14:50and that's the kind of thing that you really need
0:14:50 > 0:14:51to look at in these labels.
0:14:51 > 0:14:56Yes, this has the most amount of fat. 1.4g.
0:14:56 > 0:15:01But it's also got the largest portion size. Half a pack.
0:15:01 > 0:15:05This one here is judged only by slice.
0:15:05 > 0:15:08And this one, 0.8g of fat for a quarter of a pack.
0:15:08 > 0:15:09How do you feel about that?
0:15:09 > 0:15:12- It's hard. They're all different sizes.- Confusing.
0:15:12 > 0:15:14All completely different ways of doing it.
0:15:14 > 0:15:15If you're confused by the front of the pack,
0:15:15 > 0:15:18what you really need to do is turn it over.
0:15:18 > 0:15:22And if you look at it closely, per 100g here
0:15:22 > 0:15:25this has got 2.4g.
0:15:25 > 0:15:28Whereas this packet has 3.1g.
0:15:28 > 0:15:31And if we'd have looked at the back of the packets,
0:15:31 > 0:15:33we would have been able to much more easily
0:15:33 > 0:15:36arrange them in the correct order.
0:15:36 > 0:15:39If the manufacturers can manipulate the portion size,
0:15:39 > 0:15:41they can make something that's not healthy
0:15:41 > 0:15:42look very healthy, can't they?
0:15:42 > 0:15:45Manufacturers are in control of portion size or serving size,
0:15:45 > 0:15:49and they can alter this to make their products look
0:15:49 > 0:15:52like they've got less fat in or make them look like they're more healthy.
0:15:52 > 0:15:53Surely that's illegal?
0:15:53 > 0:15:56Well, the portion sizing isn't regulated.
0:15:56 > 0:15:59The main thing is that it has to not be misleading.
0:15:59 > 0:16:02So, if you want to compare products accurately,
0:16:02 > 0:16:06look at the figures per 100g.
0:16:06 > 0:16:10That's a much more reliable way of deciding which is healthiest.
0:16:11 > 0:16:14Next, three tubs of coleslaw.
0:16:14 > 0:16:18Once again, our chess players will order them from 1 to 3,
0:16:18 > 0:16:21the least fat to the most.
0:16:21 > 0:16:23And this time, just to mix things up,
0:16:23 > 0:16:27we've included a 50%-less-fat version, as well.
0:16:28 > 0:16:29Go!
0:16:29 > 0:16:32- That's got 5.7.- I can't see the fat. - I can't see the fat.
0:16:32 > 0:16:36Three, two, one, stop!
0:16:36 > 0:16:37Totally confused, I think.
0:16:37 > 0:16:39I think you'd need a PHD in Maths
0:16:39 > 0:16:41to do all the calculations in ten seconds.
0:16:41 > 0:16:43Well, you've got a degree in Maths, haven't you?
0:16:43 > 0:16:46It's true. But this is hard!
0:16:46 > 0:16:49OK. These two need to be swapped round.
0:16:49 > 0:16:50Really? I'm really shocked by this
0:16:50 > 0:16:53because I tend to go for 50% less fat.
0:16:53 > 0:16:55I'd pick that one.
0:16:55 > 0:16:59And yet it's not anywhere near as good as this Smart Price one.
0:17:00 > 0:17:06In fact, the Smart Price coleslaw has 5.7g of fat per 100g,
0:17:06 > 0:17:08whereas the 50% less fat
0:17:08 > 0:17:12has an astonishing 12g of fat per 100g.
0:17:13 > 0:17:18So, we should all be suspicious of labels that read "Reduced fat"
0:17:18 > 0:17:20or claim to be "Light".
0:17:20 > 0:17:21They can trick you into thinking
0:17:21 > 0:17:23they're healthier than they actually are.
0:17:26 > 0:17:29The only phrase you can trust is "Low fat"
0:17:29 > 0:17:33as this is regulated and can only be used if a product contains
0:17:33 > 0:17:35less than 3% fat.
0:17:38 > 0:17:41Food labels are supposed to make things simple,
0:17:41 > 0:17:45but from what I've seen today, even a PhD in maths won't help you.
0:17:48 > 0:17:51We put our findings to the supermarkets.
0:17:51 > 0:17:52Asda told us...
0:17:58 > 0:17:59And the Co-op said...
0:18:16 > 0:18:18We're a nation that loves cooking,
0:18:18 > 0:18:21but sometimes we all need a helping hand.
0:18:21 > 0:18:25Tom's sharing his expertise, so we can all improve our cooking skills.
0:18:26 > 0:18:27Oh, they look good.
0:18:33 > 0:18:36I put a shoutout on social media for your kitchen fails
0:18:36 > 0:18:38and you've sent me loads.
0:18:38 > 0:18:41From risotto that's welded to the bottom of the pot
0:18:41 > 0:18:45to Yorkshire Puddings you could use as a doorstop.
0:18:45 > 0:18:50Over the years, I've had to learn a fix for almost every kitchen fail.
0:18:50 > 0:18:52And that's why I'm here. To share what I know.
0:18:55 > 0:19:00This time I'm on a mission to help Faye Tudor with her kitchen fail.
0:19:00 > 0:19:01Steak.
0:19:01 > 0:19:03Nice bit of rump steak.
0:19:04 > 0:19:07Lots of moving about, lots of nervous cookery.
0:19:07 > 0:19:10Not leaving it alone. Lots of prodding.
0:19:10 > 0:19:13And then flipping it around as if it's a stir fry!
0:19:14 > 0:19:17There's a few issues here, but we can solve this.
0:19:21 > 0:19:24Faye lives in Dunoon, on the West Coast of Scotland,
0:19:24 > 0:19:28where she works at a local college.
0:19:28 > 0:19:30- Faye.- Hi, Tom.- Hello, mate. How are you?- How are you doing?
0:19:30 > 0:19:33- Problems with steak? - Yes, come on in.
0:19:35 > 0:19:38Faye's going to run me through how she normally cooks her steak,
0:19:38 > 0:19:42so I can see where she's going wrong.
0:19:42 > 0:19:44- Straight into the pan and give it...?- Straight into the pan.
0:19:44 > 0:19:45- OK.- Yeah.
0:19:46 > 0:19:49Straightaway I can see some improvements we could make!
0:19:50 > 0:19:53So, I'm just trying to get a bit of colour on it now.
0:19:53 > 0:19:54OK.
0:19:54 > 0:19:58- MEAT SIZZLES - Sorry.- That's all right.
0:19:58 > 0:20:00- It looks a bit anaemic.- Yeah.
0:20:00 > 0:20:01- A little bit beige.- Yeah.
0:20:02 > 0:20:07I mean, beige is nice if it's a car from the 1970s.
0:20:10 > 0:20:12- How do you want it cooked?- Medium.
0:20:14 > 0:20:18We need to inject a bit of colour and flavour into this steak
0:20:18 > 0:20:22and show Fay how to avoid overcooking it and drying it out.
0:20:25 > 0:20:27You're going to cook this steak.
0:20:27 > 0:20:30Now, you want it on just a fairly gentle, low heat to start with.
0:20:32 > 0:20:34The cut of meat you choose is important.
0:20:34 > 0:20:37Faye went for rump, but I recommend a ribeye.
0:20:38 > 0:20:41Now, this ribeye for me is perfect frying steak.
0:20:41 > 0:20:42Cos this is well marbled.
0:20:42 > 0:20:46But it's really, really important cos that marble, that's fat
0:20:46 > 0:20:49that as it cooks, it breaks down.
0:20:49 > 0:20:51It's like a natural butter.
0:20:51 > 0:20:53Drop it into the pan away from you.
0:20:53 > 0:20:55Instantly. Instant sizzle.
0:20:55 > 0:20:57- Do you remember when you put yours in?- Yeah.
0:20:57 > 0:21:00It kind of sat there, stewed for a little bit.
0:21:00 > 0:21:02You know that's cooking straightaway.
0:21:02 > 0:21:04And that cooking process, that colouring process of the meat,
0:21:04 > 0:21:07- is called the Maillard process. - Right, OK.
0:21:07 > 0:21:09And that's where the sugars are breaking down
0:21:09 > 0:21:11through a chemical process
0:21:11 > 0:21:14and beginning to caramelise really, really nicely.
0:21:14 > 0:21:18The Maillard reaction happens when the meat is seared.
0:21:18 > 0:21:22Proteins on the surface combine with sugars in the meat.
0:21:22 > 0:21:25This creates the brown colour and adds to that meaty flavour.
0:21:28 > 0:21:29When you were cooking your steak, Faye,
0:21:29 > 0:21:31you were pressing down with your spatula.
0:21:31 > 0:21:35The more you push it, you're squeezing out moisture.
0:21:35 > 0:21:37Now, all that moisture and all those juices are coming out
0:21:37 > 0:21:39and almost steaming your steak.
0:21:39 > 0:21:44So, don't be tempted to constantly move it around in the pan.
0:21:44 > 0:21:46- At this point, I'd turn it over.- OK.
0:21:49 > 0:21:50Now, you like it medium,
0:21:50 > 0:21:56so turn the heat down and then you add the juice there of a lemon.
0:21:56 > 0:22:00Now that steaming process is helping to continue cook.
0:22:00 > 0:22:01I'd say that's it.
0:22:01 > 0:22:05You're going to leave this to rest now for five or six minutes.
0:22:08 > 0:22:11The reason you should rest a steak is because the cooking process
0:22:11 > 0:22:14forces the muscle fibres of the meat to firm up
0:22:14 > 0:22:17and push moisture out towards the surface of the steak.
0:22:17 > 0:22:20When we leave it to rest, those fibres relax
0:22:20 > 0:22:23and the juices gets reabsorbed,
0:22:23 > 0:22:26giving you time to knock up a peppercorn sauce.
0:22:29 > 0:22:31Go on, then, girl, get in there.
0:22:31 > 0:22:33Let me know what you think about your steak.
0:22:35 > 0:22:38- That tastes amazing.- Are you happy?
0:22:38 > 0:22:41- Yeah, it looks fantastic. Fantastic.- Well done, you.
0:22:41 > 0:22:44You can share your kitchen fail on social media using...
0:22:47 > 0:22:50I'll pick a few and tell you where you're going wrong.
0:22:58 > 0:23:01Finally, over the last few years, our shopping habits
0:23:01 > 0:23:04have changed dramatically.
0:23:04 > 0:23:06Loyalty towards traditional brands
0:23:06 > 0:23:11has been replaced by an appetite for supermarket own-label items.
0:23:11 > 0:23:15Supermarkets offer different ranges of their own-brand products
0:23:15 > 0:23:16at different price points.
0:23:16 > 0:23:19Basic, standard and premium.
0:23:19 > 0:23:21But when is it worth spending extra on premium?
0:23:21 > 0:23:24And when can we get away with a money-saving basic?
0:23:30 > 0:23:33To find out, we're dissecting own-brand products
0:23:33 > 0:23:35here at Queen Margaret University in Edinburgh.
0:23:35 > 0:23:37This time, it's bread.
0:23:41 > 0:23:44In some supermarkets, a loaf of budget white bread
0:23:44 > 0:23:47is less than half the price of the premium loaves.
0:23:47 > 0:23:49So, what are we really paying for?
0:23:50 > 0:23:55To help me find out is nutritionist Dr Carrie Ruxton.
0:23:55 > 0:23:58You might think bread is made from a few simple ingredients,
0:23:58 > 0:24:01but there are up to 13 in some of these loaves.
0:24:02 > 0:24:04I've made bread at home
0:24:04 > 0:24:06and I don't remember most of the things here.
0:24:06 > 0:24:09There are a lot of ingredients in these breads,
0:24:09 > 0:24:10but if we're making bread at home,
0:24:10 > 0:24:13we in fact only need four ingredients,
0:24:13 > 0:24:16which is wheat flour, water, yeast and salt.
0:24:16 > 0:24:18OK, but there are so many other things.
0:24:18 > 0:24:20- I mean, what's that one - fatty acids?- Yeah.
0:24:20 > 0:24:21With a very long name.
0:24:21 > 0:24:24Fatty-acid esters. You're getting those on all of them
0:24:24 > 0:24:28and what they're basically doing is they're acting as an emulsifier.
0:24:28 > 0:24:30Emulsifiers and oils are added
0:24:30 > 0:24:34to help bind these ingredients together.
0:24:34 > 0:24:38And there's another ingredient added across all the brands.
0:24:38 > 0:24:40Sugar.
0:24:40 > 0:24:42It's surprising that there's sugar in the premium bread.
0:24:42 > 0:24:44I would have thought it would be the other way round -
0:24:44 > 0:24:46that there'd be sugar in the budget bread.
0:24:46 > 0:24:48Well, there's sugar in the budget bread, too.
0:24:48 > 0:24:51Because you've got dextrose in there, but you've got sucrose -
0:24:51 > 0:24:52table sugar - in here.
0:24:52 > 0:24:55And table sugar and things like fermented wheat.
0:24:55 > 0:24:57A bit more expensive, so they do tend to be
0:24:57 > 0:24:58in the premium and standard ranges
0:24:58 > 0:25:02where they're helping with the flavour.
0:25:02 > 0:25:05Dextrose is an ingredient in some budget breads
0:25:05 > 0:25:08because it's made from plants such as corn.
0:25:08 > 0:25:12So, it's easier and cheaper to produce than other forms of sugar.
0:25:12 > 0:25:15Now, when you look at all these ingredients,
0:25:15 > 0:25:17I just think maybe it's not so healthy.
0:25:17 > 0:25:19What's the nutritional value,
0:25:19 > 0:25:21ranging from the budget to the premium?
0:25:21 > 0:25:23Well, there is a lot of nutrition in bread
0:25:23 > 0:25:26because wheat flour is fortified.
0:25:26 > 0:25:28So, there's extra B vitamins, iron and calcium
0:25:28 > 0:25:30added back into white flour
0:25:30 > 0:25:34because the processing takes out the bran which is the healthy bit,
0:25:34 > 0:25:38the good bit, and so you have to put all those nutrients back in again.
0:25:38 > 0:25:41So, you end up with a white loaf that's actually got double
0:25:41 > 0:25:43the calcium in it of a wholemeal loaf.
0:25:43 > 0:25:46So, what are you saying? That white bread is healthier than brown bread?
0:25:46 > 0:25:49Not necessarily, because, of course, wholemeal bread
0:25:49 > 0:25:52is high in fibre and you're getting the natural vitamins
0:25:52 > 0:25:53from the brans.
0:25:53 > 0:25:57So, at the end of the day, I would still go for the wholemeal.
0:25:57 > 0:25:59But Carrie's in the minority.
0:25:59 > 0:26:04White bread accounts for 76% of all the bread sold in the UK.
0:26:04 > 0:26:09But which bread tastes better? Basic, standard or premium?
0:26:09 > 0:26:12Our panel of taste testers will help us find out.
0:26:12 > 0:26:14But first, what do they buy?
0:26:14 > 0:26:16Who eats premium bread?
0:26:16 > 0:26:18OK, Jane, why premium bread?
0:26:18 > 0:26:20I feel it has a nicer flavour.
0:26:20 > 0:26:22And does the price matter to you?
0:26:22 > 0:26:25It does. As long as it's not extortionate.
0:26:26 > 0:26:28Time for taste test.
0:26:28 > 0:26:31Our volunteers will try ten different white breads
0:26:31 > 0:26:33from four of the main supermarkets.
0:26:33 > 0:26:35It's a blind test,
0:26:35 > 0:26:39so no-one knows whether they're eating the cheap or expensive kind.
0:26:39 > 0:26:41Dr Laura Wyness has the results.
0:26:43 > 0:26:45Well, Laura, which one came out on top?
0:26:45 > 0:26:47It was actually the premium which came out on top.
0:26:47 > 0:26:50It scored 6.1 out of a possible 9.
0:26:50 > 0:26:53Followed by the standard, scored 4.6.
0:26:53 > 0:26:55And then the budget was 4.5.
0:26:58 > 0:26:59Premium was the clear winner,
0:26:59 > 0:27:03but there wasn't much to choose between standard and basic.
0:27:03 > 0:27:08And in terms of price, the premium is £1.15 on average.
0:27:08 > 0:27:10- Well, you're paying for the flavour, aren't you?- Yeah.
0:27:10 > 0:27:14But these two, the budget is around 35p, around about that.
0:27:14 > 0:27:16And the standard is around about 50p.
0:27:16 > 0:27:18So, they're all made the same way.
0:27:18 > 0:27:21Has that changed the way you think about buying bread?
0:27:21 > 0:27:23I wouldn't say massively.
0:27:23 > 0:27:26So, even though you know there's not much difference in ingredients,
0:27:26 > 0:27:28you still wouldn't buy the budget bread?
0:27:28 > 0:27:31No, cos the experience of the premium bread is much nicer
0:27:31 > 0:27:32than the experience of the basic.
0:27:32 > 0:27:35So, yeah, nutritionally, it doesn't really matter.
0:27:35 > 0:27:37Lindsay, you have good taste!
0:27:39 > 0:27:42So, premium comes out on top in terms of taste.
0:27:42 > 0:27:45And that's because it's got a couple of extra ingredients in it,
0:27:45 > 0:27:47but if you're watching your pennies, you might want to go for budget
0:27:47 > 0:27:52or standard because all these breads are made in a very similar way.
0:27:53 > 0:27:56Next time, can you alter how food tastes
0:27:56 > 0:27:59without changing a single ingredient? I'll find out.
0:27:59 > 0:28:01Who thinks they're eating a different mousse
0:28:01 > 0:28:03and a different wine in each of the different lights?
0:28:03 > 0:28:05It seemed all different to me.
0:28:05 > 0:28:08Sean pulls apart the ingredients of the great British banger
0:28:08 > 0:28:11to see what we're really paying for.
0:28:11 > 0:28:13There is quite a difference in the fat content.
0:28:13 > 0:28:15It is a huge difference, isn't it?
0:28:15 > 0:28:17And failed roast potatoes.
0:28:17 > 0:28:19Tom has the secret to success.
0:28:19 > 0:28:22Just lacking seasoning and flavour.
0:28:22 > 0:28:24But I know how we can make these better.