0:00:00 > 0:00:00- Subtitles
0:00:00 > 0:00:02- Subtitles- - Subtitles
0:00:08 > 0:00:10- I'm Beca.
0:00:10 > 0:00:12- As you know, I love baking...
0:00:12 > 0:00:16- ..and I also - really enjoy experimenting.
0:00:17 > 0:00:21- In this series, - I'll share new recipes with you.
0:00:23 > 0:00:28- I'll put my own twist on the lovely - food I've enjoyed on holiday...
0:00:29 > 0:00:33- ..as well as my favourite meals - from local takeaways.
0:00:33 > 0:00:38- It's food that brings a smile - to my face and cheers me up.
0:00:40 > 0:00:42- And yes, it's lush!
0:00:55 > 0:01:00- Like most of us, I try to keep fit - and stick to a healthy diet.
0:01:01 > 0:01:02- Sometimes.
0:01:02 > 0:01:05- I've always done sport - of some kind...
0:01:06 > 0:01:08- ..since I was a young girl.
0:01:08 > 0:01:10- I played netball in school...
0:01:11 > 0:01:14- ..netball and lacrosse - in university.
0:01:14 > 0:01:18- After university, - I liked going to the gym.
0:01:18 > 0:01:20- I became obsessed with running.
0:01:21 > 0:01:23- Now I'm so involved with food...
0:01:23 > 0:01:28- ..I have to keep fit - so I don't get too fat.
0:01:29 > 0:01:31- I'm eating more than I used to!
0:01:32 > 0:01:35- I use the time to think of ideas.
0:01:35 > 0:01:40- When go out for a run, I think - about food and what works with what.
0:01:43 > 0:01:47- Coming up, - a healthy take on baking.
0:01:48 > 0:01:50- I'm making lovely muffins.
0:01:50 > 0:01:53- I find ingredients - to replace sugar...
0:01:53 > 0:01:57- ..and I'm making a lush - flour-free chocolate cake.
0:01:57 > 0:02:02- A little of what you fancy - does you good!
0:02:03 > 0:02:06- But first, granola.
0:02:07 > 0:02:10- This is one of my favourite - breakfasts.
0:02:10 > 0:02:14- I usually make a big batch - of granola on Sunday nights.
0:02:15 > 0:02:17- It lasts for a week.
0:02:17 > 0:02:20- Matt takes it to work in a jar...
0:02:20 > 0:02:24- ..which he fills with milk - to eat at his desk.
0:02:25 > 0:02:30- You can have a handful - as a mid-morning snack.
0:02:31 > 0:02:35- Use any nuts or dried fruits...
0:02:35 > 0:02:37- ..whatever's in the cupboard.
0:02:40 > 0:02:43- You'll need 400g of oats.
0:02:43 > 0:02:47- Gluten-free oats are fine. - Oats can help lower cholesterol.
0:02:48 > 0:02:50- Add 25g of dried coconut.
0:02:51 > 0:02:53- While this is in the oven...
0:02:53 > 0:02:58- ..the coconut turns brown - and crunchy.
0:02:58 > 0:03:01- Add 500g of desiccated coconut...
0:03:01 > 0:03:06- ..and all sorts of seeds - - sesame, sunflower and pumpkin.
0:03:08 > 0:03:11- It's an adaptable recipe.
0:03:12 > 0:03:16- I don't normally - have everything in the house.
0:03:17 > 0:03:20- Finally, 150g of almonds.
0:03:23 > 0:03:27- I make this on a Sunday night - after the girls have gone to bed.
0:03:28 > 0:03:30- I throw everything together...
0:03:31 > 0:03:35- ..and leave it on a baking tray - to chill overnight.
0:03:37 > 0:03:39- It's fresh for the morning.
0:03:41 > 0:03:43- Next, the wet ingredients.
0:03:44 > 0:03:48- I'm using coconut oil - and agave syrup.
0:03:48 > 0:03:51- Agave is a plant - that looks like cacti.
0:03:51 > 0:03:53- It's trendy at the moment.
0:03:54 > 0:03:58- It's an unprocessed sugar that - people say is really good for you.
0:03:59 > 0:04:03- I like using it because - it's nice and sweet.
0:04:03 > 0:04:06- I use less of it in my cooking.
0:04:06 > 0:04:12- I like agave because it's the plant - that's used to make tequila!
0:04:12 > 0:04:15- Don't worry, - there's no tequila in this.
0:04:17 > 0:04:20- Melt and pour over - the dry ingredients.
0:04:23 > 0:04:27- Divide between two lined - baking trays.
0:04:30 > 0:04:35- Bake for 20 to 30 minutes - until brown...
0:04:35 > 0:04:38- ..then - it's time for the dried fruit.
0:04:49 > 0:04:54- Once cold, break up the mixture - and add the dried fruits.
0:04:54 > 0:04:56- I'm using prunes and apricots.
0:05:00 > 0:05:03- Return to the oven for 20 minutes.
0:05:08 > 0:05:12- Granola keeps fresh - for a month in a tin or jar.
0:05:15 > 0:05:18- That's simple, healthy and tasty.
0:05:34 > 0:05:38- Like many of us, - I've tried different diets.
0:05:39 > 0:05:44- There are lots of faddy diets - out there.
0:05:45 > 0:05:49- It's important to avoid - processed food.
0:05:50 > 0:05:54- People are being more experimental.
0:05:54 > 0:05:58- There is such a thing - as healthy baking.
0:05:58 > 0:06:01- A lot of ingredients are processed.
0:06:01 > 0:06:05- If you strip back food - to its natural state...
0:06:05 > 0:06:07- ..everything tastes nicer.
0:06:07 > 0:06:10- BREAKFAST MUFFIN
0:06:10 > 0:06:13- This is an easy recipe - for delicious muffins.
0:06:13 > 0:06:17- They're a fast, - energy-boosting breakfast.
0:06:19 > 0:06:25- In a big bowl, - mix self-raising flour and oats.
0:06:26 > 0:06:30- Oats provide energy for the body.
0:06:30 > 0:06:35- As a good source of carbohydrate, - they slowly release energy.
0:06:36 > 0:06:38- Add a teaspoon of baking soda.
0:06:39 > 0:06:41- In another bowl, mash two bananas.
0:06:43 > 0:06:48- It's a great recipe - for using up old bananas.
0:06:49 > 0:06:53- If you're worried - the bananas are black...
0:06:53 > 0:06:55- ..remove the skin...
0:06:56 > 0:06:58- ..chop and freeze them...
0:06:59 > 0:07:00- ..in a plastic bag.
0:07:01 > 0:07:03- When you want to use them...
0:07:03 > 0:07:06- ..take them out the night before.
0:07:07 > 0:07:12- They'll be more squelchy than usual, - but they taste the same.
0:07:13 > 0:07:15- You're not wasting fruit.
0:07:17 > 0:07:22- I think bananas are the best fruit.
0:07:23 > 0:07:26- They're great for baking.
0:07:26 > 0:07:30- I often bake banana bread - or banana cake.
0:07:30 > 0:07:34- That was my favourite cake - when I was a child.
0:07:34 > 0:07:39- Don't worry if there - are lumps in the bananas.
0:07:39 > 0:07:42- There's no need to be too fussy.
0:07:43 > 0:07:47- Pour in 100ml of honey. - It's purer than processed sugar.
0:07:49 > 0:07:54- Add a large pot of Greek yoghurt - for protein and probiotics...
0:07:54 > 0:07:56- ..and 5 tablespoons of rapeseed oil.
0:07:57 > 0:08:00- It has less saturated fat - than any other oil.
0:08:00 > 0:08:06- The oil and yoghurt prevent the - muffin from drying out in the oven.
0:08:07 > 0:08:11- I put oil in cakes if someone - is allergic to dairy products.
0:08:13 > 0:08:15- Finally, two egg whites.
0:08:16 > 0:08:19- Add to the rest of the ingredients.
0:08:19 > 0:08:21- Mix well.
0:08:22 > 0:08:25- Divide the mixture - between two bowls.
0:08:26 > 0:08:30- To one, I'm adding bilberries, - which are full of antioxidants.
0:08:32 > 0:08:36- In the other one, - toasted peanuts and dark chocolate.
0:08:36 > 0:08:39- You can use any kind of nuts.
0:08:40 > 0:08:42- Nuts provide energy.
0:08:45 > 0:08:49- It's nice to have - a little chocolate in this one.
0:08:50 > 0:08:52- You're not being too healthy.
0:08:54 > 0:08:59- Use a high quality dark chocolate - which contains at least 70% cocoa.
0:08:59 > 0:09:04- This has less sugar - than milk chocolate.
0:09:06 > 0:09:10- Divide the muffin mixture - into twelve paper cases.
0:09:11 > 0:09:15- These cases are higher than usual - so you can put more in.
0:09:17 > 0:09:19- Muffins tend to rise quite high.
0:09:19 > 0:09:23- Sprinkle over more oats - and bake for 20 minutes.
0:09:51 > 0:09:53- You get the crunch from the nuts...
0:09:54 > 0:09:56- ..and it isn't too sweet.
0:09:58 > 0:10:00- So tasty.
0:10:13 > 0:10:16- Don't waste money on energy bars.
0:10:16 > 0:10:20- They're easy to make and - you don't even have to bake them.
0:10:21 > 0:10:23- ENERGY BARS
0:10:24 > 0:10:27- Blend 150g of any kind of nuts.
0:10:27 > 0:10:29- I'm using almonds.
0:10:29 > 0:10:32- 150g of nice, sweet dates.
0:10:33 > 0:10:36- Use any dried fruit. - I'm fond of dried cherries.
0:10:37 > 0:10:39- 50g of chopped coconut.
0:10:40 > 0:10:44- Let the food processor - do the hard work.
0:10:44 > 0:10:50- Pour into an 8-inch square tin - lined with clingfilm.
0:10:50 > 0:10:53- Chill in the fridge for an hour.
0:10:53 > 0:10:58- Break into bars. They'll keep fresh - in the fridge in a sealed box.
0:10:59 > 0:11:01- I wrap them in greaseproof paper.
0:11:01 > 0:11:05- They're a great snack - any time of the day.
0:11:12 > 0:11:15- Just what I needed.
0:11:17 > 0:11:20- Later, more fresh air - with family and friends...
0:11:21 > 0:11:24- ..and lush treats to take with us.
0:11:25 > 0:11:29- Was that nice? And something - to enjoy after the workout.
0:11:30 > 0:11:30- .
0:11:33 > 0:11:33- Subtitles
0:11:33 > 0:11:35- Subtitles- - Subtitles
0:11:39 > 0:11:41- What are we looking for, Mari?
0:11:42 > 0:11:44- A Gruffalo.
0:11:52 > 0:11:56- I always have food with me, - wherever we go.
0:11:56 > 0:12:01- I never know when Mari, Alys or Matt - will want something to eat.
0:12:01 > 0:12:03- Thanks, Mari.
0:12:04 > 0:12:09- I make sure it's a snack - that will fill us up for a while.
0:12:10 > 0:12:13- After going for a walk - on a grey, wet day...
0:12:13 > 0:12:17- ..nothing beats - soup and cornbread.
0:12:17 > 0:12:18- CORNBREAD
0:12:19 > 0:12:22- Here are the main ingredients - for cornbread.
0:12:25 > 0:12:27- Gluten-free plain flour.
0:12:29 > 0:12:31- 225g cornflour.
0:12:31 > 0:12:35- The traditional recipe - can be quite sweet.
0:12:36 > 0:12:38- I'm using less sugar.
0:12:38 > 0:12:43- Brown sugar - isn't as processed as white sugar.
0:12:44 > 0:12:47- I'm not adding a lot of salt.
0:12:50 > 0:12:53- I'm using salty feta cheese...
0:12:54 > 0:12:59- ..one teaspoon of salt and - four teaspoons of baking powder.
0:13:00 > 0:13:05- It's quite a rich cake - because of all the ingredients.
0:13:05 > 0:13:08- This helps it rise in the oven.
0:13:08 > 0:13:14- Finely chop five spring onions - and 75g sun-dried tomatoes.
0:13:16 > 0:13:18- They're full of flavour.
0:13:18 > 0:13:21- You can use less in the recipe...
0:13:21 > 0:13:24- ..than if you used normal tomatoes.
0:13:25 > 0:13:29- They contain less water - and won't make the cake wet.
0:13:30 > 0:13:34- Add two eggs, - 110g of melted butter...
0:13:34 > 0:13:38- ..and 480ml of buttermilk.
0:13:38 > 0:13:40- Mix carefully.
0:13:40 > 0:13:44- I call it a cake - rather than bread...
0:13:44 > 0:13:47- ..because it looks - like I'm making a cake.
0:13:48 > 0:13:50- You don't work it like a dough.
0:13:52 > 0:13:58- Add a small tin of sweetcorn - and crumble 100g of feta cheese.
0:13:58 > 0:14:03- In my opinion, - this is a meal accompaniment.
0:14:05 > 0:14:09- I'd have it with soup, ham, - or cheese and chutney.
0:14:09 > 0:14:12- It's more substantial than bread.
0:14:13 > 0:14:16- It will keep you full for longer.
0:14:18 > 0:14:20- You'll eat less of it.
0:14:26 > 0:14:31- Mix carefully and put - in a lined greased tin.
0:14:33 > 0:14:37- Smoked bacon - would taste nice in this...
0:14:38 > 0:14:39- ..also blue cheese.
0:14:40 > 0:14:44- They're strong flavours that - retain their taste while cooking.
0:14:44 > 0:14:47- I'm a huge fan of blue cheese.
0:14:47 > 0:14:52- I try to be careful how much I eat.
0:14:53 > 0:14:55- Bake for 50 minutes.
0:15:02 > 0:15:07- Red pepper and chilli soup - is lovely with the cornbread.
0:15:07 > 0:15:08- Is that tasty?
0:15:08 > 0:15:09- Is that tasty?- - Yes.
0:15:13 > 0:15:17- RED PEPPER AND CHILLI SOUP
0:15:20 > 0:15:22- Chop five red peppers...
0:15:22 > 0:15:25- ..a large onion...
0:15:28 > 0:15:30- ..plenty of garlic...
0:15:33 > 0:15:35- ..four tomatoes...
0:15:35 > 0:15:39- ..and two or three red chillies - if you like hot food.
0:15:40 > 0:15:44- Add salt, pepper - and white sugar for taste.
0:15:45 > 0:15:50- Pour olive oil over it. - It's good for the heart.
0:15:51 > 0:15:56- Mix well and roast until - soft and beginning to brown.
0:16:10 > 0:16:14- Add vegetable stock - and blend in a large saucepan.
0:16:21 > 0:16:23- Mmm. Perfect.
0:16:41 > 0:16:46- Visit the website - for all the recipes.
0:17:22 > 0:17:25- I like family days out.
0:17:25 > 0:17:29- I enjoy keeping fit with the girls, - too.
0:17:30 > 0:17:35- After a short walk, - a delicious cake is waiting for us.
0:17:35 > 0:17:38- Everyone deserves a treat.
0:17:38 > 0:17:41- CHOCOLATE AND GINGER TORTE
0:17:46 > 0:17:48- Start with the chocolate.
0:17:48 > 0:17:53- Buy dark chocolate that contains - at least 70% of cocoa.
0:17:53 > 0:17:57- If there's such a thing as a - healthy chocolate cake, this is it.
0:17:57 > 0:18:01- It's not as heavy as a normal cake - as it has no flour.
0:18:04 > 0:18:09- Melt unsalted butter, before adding - two tablespoons of ginger syrup.
0:18:09 > 0:18:12- Add the chocolate and melt.
0:18:12 > 0:18:16- Studies suggest dark chocolate - can help lower blood pressure...
0:18:17 > 0:18:19- ..and the risk of a heart attack.
0:18:20 > 0:18:22- Believe what you want.
0:18:24 > 0:18:28- Sieve cocoa powder - into a greased tin.
0:18:31 > 0:18:36- This is another good way to prevent - cakes from sticking to the tin.
0:18:37 > 0:18:40- Separate five eggs.
0:18:40 > 0:18:43- You'll add sugar to the yolks.
0:18:44 > 0:18:47- The egg whites will be used, too.
0:18:47 > 0:18:50- Don't throw anything away.
0:18:52 > 0:18:56- Torte comes - from the Italian word torta.
0:18:57 > 0:19:00- It means a cake or gateau...
0:19:02 > 0:19:08- ..that's made from mousse, - buttercream or a layered sponge.
0:19:08 > 0:19:13- It's also a cake - with little or no flour.
0:19:15 > 0:19:18- It's not exactly healthy.
0:19:19 > 0:19:21- But it's a treat.
0:19:25 > 0:19:28- Add 240g of brown sugar - to the yolks.
0:19:28 > 0:19:32- Use light brown sugar.
0:19:32 > 0:19:36- I think it goes better - with chocolate.
0:19:36 > 0:19:41- The chocolate cake tastes - more of toffee and caramel.
0:19:42 > 0:19:44- It's more luxurious, gooey and lush.
0:19:45 > 0:19:48- Whisk until it changes colour.
0:19:54 > 0:19:57- As you can see, - the mixture has changed.
0:19:58 > 0:20:00- It looks like caramel.
0:20:00 > 0:20:03- It's nice and thick.
0:20:04 > 0:20:08- Add 75g of finely chopped hazelnuts.
0:20:09 > 0:20:11- This replaces the flour.
0:20:12 > 0:20:15- Add one teaspoon of ginger.
0:20:15 > 0:20:19- Ginger and dark chocolate - are perfect together.
0:20:20 > 0:20:22- It's a big favourite of mine.
0:20:22 > 0:20:26- Mix carefully and pour - the chocolate over it.
0:20:26 > 0:20:32- Fold all the ingredients. If you - don't like ginger, use orange peel.
0:20:33 > 0:20:35- That would be lovely in the torte.
0:20:41 > 0:20:45- I have a pot of ginger in syrup.
0:20:46 > 0:20:48- Chop the ginger and mix.
0:20:49 > 0:20:51- Next, the egg whites.
0:20:51 > 0:20:57- A pinch of salt will help - break down the egg whites.
0:21:02 > 0:21:05- Whisk the egg whites - until they're stiff.
0:21:12 > 0:21:13- That's ready.
0:21:14 > 0:21:16- There's no need to be too careful.
0:21:20 > 0:21:22- It's like a little cloud.
0:21:24 > 0:21:27- Once this has been mixed in...
0:21:27 > 0:21:31- ..it's straight into - the tin and in the oven.
0:21:31 > 0:21:33- That's why the tin is ready.
0:21:34 > 0:21:38- Try to mix in all the white bits.
0:21:39 > 0:21:41- Check for any white bits.
0:21:43 > 0:21:46- Mix them as they go in. - I think we're OK.
0:21:48 > 0:21:50- I'll just check it's OK.
0:21:52 > 0:21:54- Oh, yeah!
0:21:55 > 0:21:57- And into the oven.
0:21:58 > 0:22:01- Bake in the middle of the oven.
0:22:06 > 0:22:10- What better way to enjoy - this cake than with friends?
0:22:10 > 0:22:13- Da-ra!
0:22:15 > 0:22:18- Serve with creme fraiche...
0:22:18 > 0:22:21- ..raspberries - and more chopped hazelnuts.
0:22:22 > 0:22:23- Lush.
0:22:32 > 0:22:36- All the recipes are on the website.
0:22:41 > 0:22:42- Next time...
0:22:42 > 0:22:47- ..I treat my American family - to my favourite American dishes...
0:22:50 > 0:22:55- ..from a hearty breakfast - to multicoloured doughnuts.
0:22:55 > 0:23:00- The diet goes out of the window - while they're here. Yee-haw!
0:23:25 > 0:23:27- S4C Subtitles by Gwead
0:23:27 > 0:23:27- .