0:00:02 > 0:00:04We are more obsessed than ever with what we eat
0:00:04 > 0:00:06and how it affects our health.
0:00:07 > 0:00:10'Despite our desire for good, clean living it can be difficult
0:00:10 > 0:00:14'to find great tasting meals that are good for us as well.
0:00:14 > 0:00:18'So we're going to show you how to get the best of both worlds.
0:00:18 > 0:00:21'My right hand in the kitchen, Monica Galetti,
0:00:21 > 0:00:24'is here to prove healthy doesn't mean boring...'
0:00:24 > 0:00:27- Where does the butter come in to this?- Unfortunately for you
0:00:27 > 0:00:31there's no butter in this recipe, but you will like it.
0:00:32 > 0:00:35'..William Sitwell thinks soaring food intolerances
0:00:35 > 0:00:36'are just another fad...'
0:00:36 > 0:00:41I wasn't actually intolerant at all, just fussy.
0:00:41 > 0:00:44'..Kate Goodman surprises us with some low alcohol drinks...'
0:00:44 > 0:00:48- There's a pretty pink. - Yes, this one fills me with fear.
0:00:48 > 0:00:50It suits you really well actually.
0:00:50 > 0:00:54'..and I'm making a light, nutritious tuna tartar.
0:00:54 > 0:00:58'Welcome to a delicious edition of Food & Drink.'
0:01:03 > 0:01:06In the last 20 years the range of exciting
0:01:06 > 0:01:10and interesting food on the market has exploded.
0:01:10 > 0:01:14But the downside is that mass production and bigger portion sizes
0:01:14 > 0:01:19have led to weight issues, food intolerances and fad diets.
0:01:19 > 0:01:23So, how do we take advantage of all the incredible food
0:01:23 > 0:01:27we have on offer, whilst keeping an eye on our health?
0:01:27 > 0:01:31Monica Galetti has worked with me for more than ten years,
0:01:31 > 0:01:33but now she's going to show me a thing or two
0:01:33 > 0:01:35about healthy cooking.
0:01:37 > 0:01:40With a young daughter, she thinks it's important to explore healthy,
0:01:40 > 0:01:43varied and, of course, tasty food.
0:01:44 > 0:01:47- What are we cooking? - Today I am going to use quail,
0:01:47 > 0:01:50serving it with butternut squash and lentils.
0:01:50 > 0:01:52- Healthy?- Healthy.
0:01:52 > 0:01:55Not only healthy, gluten-free, dairy free.
0:01:55 > 0:01:57- And delicious!- And delicious.
0:01:58 > 0:02:02We French-trained chefs love using extravagant ingredients
0:02:02 > 0:02:05in our cooking like butter, cream and wine.
0:02:05 > 0:02:08But Monica's out to prove you don't need any of that to produce
0:02:08 > 0:02:11tasty food that's packed full of flavour,
0:02:11 > 0:02:15like her quail, lentil and butternut squash dish.
0:02:15 > 0:02:17So what am I cooking, what am I doing for you?
0:02:17 > 0:02:20Well, first I'd like you to get some butternut squash in the oven,
0:02:20 > 0:02:23roast it with some garlic and that we are going to use for the puree.
0:02:23 > 0:02:26- You can manage that, can't you? - If I need help I will let you know.
0:02:26 > 0:02:28Well, you always know where to go!
0:02:28 > 0:02:32So here I have a wonderful jumbo quail.
0:02:32 > 0:02:35- If you look at that, it is stunning. It is a great size, isn't it?- Lovely.
0:02:35 > 0:02:36Cor, yeah!
0:02:36 > 0:02:39The quail, don't be afraid, if you've not used it before,
0:02:39 > 0:02:42treat it like a chicken only its smaller so less cooking
0:02:42 > 0:02:44and we are going to spatchcock this.
0:02:45 > 0:02:48Spatchcocking is basically flattening it out.
0:02:48 > 0:02:51All you need to do is cut out the backbone with some scissors
0:02:51 > 0:02:53and press down the bird.
0:02:53 > 0:02:57Season the quail, then brown it in a splash of olive oil.
0:02:57 > 0:03:01Quail is strong flavoured like duck, but low fat like chicken.
0:03:01 > 0:03:04- Where does the butter coming to this?- Unfortunately for you,
0:03:04 > 0:03:07there is no butter in this recipe.
0:03:07 > 0:03:08But you will like it.
0:03:08 > 0:03:13It should only take two to three minutes to go a nice golden colour.
0:03:13 > 0:03:16So, what does healthy eating mean to you, Mon?
0:03:16 > 0:03:18Oh, well, healthy eating for me, you know, it is
0:03:18 > 0:03:21I think a little bit of everything is OK.
0:03:21 > 0:03:23You know, not too much of a good thing and knowing
0:03:23 > 0:03:27when to have it and when to stop, and then this is someone who has
0:03:27 > 0:03:31- a weakness for chocolate, like you didn't know!- Yes!
0:03:31 > 0:03:34I have a stash at work
0:03:34 > 0:03:38and you are constantly piling into my stash of chocolate.
0:03:38 > 0:03:42It is better to eat someone else's than buy your own, isn't it?
0:03:42 > 0:03:44You eat someone else's and you don't feel as guilty,
0:03:44 > 0:03:47you didn't buy it, you win both ways.
0:03:47 > 0:03:50But, going back to healthy eating, I think
0:03:50 > 0:03:54also I'm a mum and I have a child, I'm responsible for her
0:03:54 > 0:03:58and her well-being and I want her to grow up knowing
0:03:58 > 0:04:00what real food is about,
0:04:00 > 0:04:02that healthy doesn't mean you have to skimp on what your
0:04:02 > 0:04:06ingredients are, it's just knowing how to budget and what to buy.
0:04:06 > 0:04:08Here I have it, nice and golden brown
0:04:08 > 0:04:11and I'm going to bang that in the oven and because it's spatchcock
0:04:11 > 0:04:14it's going to cook very quick and it will take probably
0:04:14 > 0:04:16three or four minutes and that is it.
0:04:16 > 0:04:19Two tablespoons of the peeled butternut squash cubes
0:04:19 > 0:04:22go into a pan of boiling water, for a couple of minutes.
0:04:22 > 0:04:25The rest of the squash goes in to a baking tray
0:04:25 > 0:04:28with a few cloves of garlic and drizzle of oil.
0:04:28 > 0:04:31Pop it in the oven at 190 degrees for 20 minutes,
0:04:31 > 0:04:33until it all goes soft.
0:04:33 > 0:04:38Here I've got some bacon which I'm going to cut into some thin lardons,
0:04:38 > 0:04:40or strips of bacon.
0:04:40 > 0:04:44You know, it's not completely fat-free but I think that is OK,
0:04:44 > 0:04:47it's only a little bit and a little bit goes a long way.
0:04:47 > 0:04:51- It adds a lot of flavour to this dish.- It really does, fat is flavour.
0:04:51 > 0:04:53I'm with you on this, Monica,
0:04:53 > 0:04:59for me a healthy diet is moderation and a balanced diet so
0:04:59 > 0:05:03I love cream and I love butter and I love dairy produce,
0:05:03 > 0:05:05but I don't eat that much of it,
0:05:05 > 0:05:08I just enjoy the little bit that I do eat.
0:05:08 > 0:05:10- Yes, and the good quality of it too. - And quality!
0:05:10 > 0:05:12I think that's the secret as well.
0:05:12 > 0:05:14After about four minutes check the quail.
0:05:17 > 0:05:20That smells good, Monica. That does smell good.
0:05:20 > 0:05:22Really does.
0:05:22 > 0:05:24Right, I need to drain these.
0:05:24 > 0:05:26Take this out.
0:05:26 > 0:05:28While the quail is resting,
0:05:28 > 0:05:31cook the bacon strips in the remaining pan juices.
0:05:31 > 0:05:33You don't want them burned,
0:05:33 > 0:05:37just stir it lightly round so it's a nice roasted flavour.
0:05:37 > 0:05:41Remove the bacon and fry off some finely chopped shallots.
0:05:42 > 0:05:44- There we go, shallots in here? - Yes, please.
0:05:44 > 0:05:48Once the shallots are browned, add stock and continue to heat.
0:05:50 > 0:05:52So, we have seen the stock is now reduced down to
0:05:52 > 0:05:55a great consistency, you see that there?
0:05:55 > 0:05:59And this hasn't got any butter in it at all. Sorry.
0:06:00 > 0:06:03You know what, Monica, that looks so good I could eat it.
0:06:03 > 0:06:06So, all I am going to do, just before finishing,
0:06:06 > 0:06:09I have some red wine vinegar, and going to add into this
0:06:09 > 0:06:13our lentils to heat through it and then back in goes the bacon
0:06:13 > 0:06:15and we're going to saute our butternut squash
0:06:15 > 0:06:17and serve everything up.
0:06:17 > 0:06:20Whether it's because our tastes are changing or we're
0:06:20 > 0:06:24not as flush as we once were, or we're thinking about our health,
0:06:24 > 0:06:27we're drinking less alcohol than we did 10 years ago.
0:06:27 > 0:06:30Matching soft drinks with food can be a challenge
0:06:30 > 0:06:32as they're often very sugary.
0:06:32 > 0:06:35Kate's got some foolproof ideas to help avoid
0:06:35 > 0:06:38any sickly sweet disasters.
0:06:42 > 0:06:45Pairing food with soft drinks might not be something
0:06:45 > 0:06:46you've given much thought to
0:06:46 > 0:06:48but picking the right soft drink to go with your food
0:06:48 > 0:06:52can really add to the meal. Here are my top three tips.
0:06:53 > 0:06:55Sweet flavours rarely go well
0:06:55 > 0:06:57with savoury dishes.
0:06:57 > 0:06:59Sugary drinks overpower most foods
0:06:59 > 0:07:03and delicate flavours are lost in a sea of sweetness.
0:07:04 > 0:07:06Think of your drink like a sauce for your food,
0:07:06 > 0:07:10complementing it rather than clashing with or overwhelming it.
0:07:10 > 0:07:15For example, try a dry apple juice with pork.
0:07:15 > 0:07:17Tea time doesn't have to be in the afternoon.
0:07:17 > 0:07:19Green teas like Dragon Well
0:07:19 > 0:07:21or Jasmine are a traditional staple
0:07:21 > 0:07:23at Chinese restaurants
0:07:23 > 0:07:26but also a great match with lighter chicken dishes.
0:07:26 > 0:07:30You could also try a darker Oolong tea with duck,
0:07:30 > 0:07:34and black Assam with chocolate is a great combination.
0:07:35 > 0:07:39The most reliable drink to go with any dish is, of course, water.
0:07:39 > 0:07:41There is a dizzying array of mineral waters to choose from
0:07:41 > 0:07:44but a more creative way of offering interest to water
0:07:44 > 0:07:46is to add something to it.
0:07:46 > 0:07:47Add a slice of lemon,
0:07:47 > 0:07:52or strips of cucumber or even a few berries for a subtle fragrance.
0:07:53 > 0:07:57Carbonation cuts through richness in food, so a fizzy water can work.
0:07:57 > 0:07:59A naturally sparkling mineral water
0:07:59 > 0:08:01will pair much better than
0:08:01 > 0:08:05a harsh soda water, which can seem like sandpaper on the tongue.
0:08:07 > 0:08:10Kate, you cannot be serious, I can't see a bottle of wine there.
0:08:10 > 0:08:12You know how to upset me, don't you?
0:08:12 > 0:08:15No wine today. I thought we would go for the lowest of the low
0:08:15 > 0:08:18low alcohol drinks. So a tall glass of this
0:08:18 > 0:08:22is the equivalent of half a teaspoon of wine
0:08:22 > 0:08:24in terms of alcohol content.
0:08:24 > 0:08:28Wait and see, you'll be pleasantly surprised, I promise.
0:08:28 > 0:08:29It is not his day, is it?
0:08:29 > 0:08:32- No butter, no cream, no alcohol! - Exactly!
0:08:32 > 0:08:34What are you two trying to do to me?
0:08:34 > 0:08:37No! No!
0:08:37 > 0:08:39Right, come on, we'll get a move on.
0:08:41 > 0:08:43The butternut squash has gone nice and soft,
0:08:43 > 0:08:46so it's ready to make into a puree.
0:08:46 > 0:08:48Put it into the blender with a drop of olive oil
0:08:48 > 0:08:51and a little vegetable stock or water
0:08:51 > 0:08:54to give it a velvety smooth consistency.
0:08:55 > 0:08:58Meanwhile into the sauce goes a glug of red wine vinegar
0:08:58 > 0:09:01and some cooked lentils.
0:09:01 > 0:09:04I love lentils, a great substitute for no carbs,
0:09:04 > 0:09:05also very high in protein.
0:09:05 > 0:09:10I'm going to put our bacon bits through there as well.
0:09:10 > 0:09:13The cubed and blanched squash is quickly fried,
0:09:13 > 0:09:18with a sprinkle of rosemary and seasoning, then it's onto the plate.
0:09:19 > 0:09:21Right, there we go, what do you think, Michel?
0:09:21 > 0:09:23Superb, absolutely stunning.
0:09:23 > 0:09:25Mmm!
0:09:25 > 0:09:26Look at that!
0:09:26 > 0:09:30It is outstanding, I can't believe that's healthy.
0:09:30 > 0:09:31I can't believe it's healthy!
0:09:31 > 0:09:34- It looks too good.- Come on, then. Get in there, Kate.
0:09:34 > 0:09:36HE CHUCKLES
0:09:36 > 0:09:37Mmm!
0:09:37 > 0:09:40- I can't believe there's not butter in that.- No...
0:09:40 > 0:09:44Rich and full in the flavour. Rich, rich, rich in flavour.
0:09:44 > 0:09:47The butternut squash is silky smooth and sweet,
0:09:47 > 0:09:50adding a bit of nuttiness to it, the lentils are delicious as well
0:09:50 > 0:09:53with that drop of vinegar, it brings out the flavour.
0:09:53 > 0:09:55Eating healthily is not about scrimping,
0:09:55 > 0:09:58it's just knowing how to prepare your ingredients in a different way,
0:09:58 > 0:10:01making it more appealing that even the kids want to
0:10:01 > 0:10:04- have a go at eating it. - Well, my daughter would eat this.
0:10:04 > 0:10:07- Butternut squash, oh, I have brought my daughter up on it.- Yes. Great.
0:10:07 > 0:10:11- Well done, Monica, that is really, really delicious.- Brilliant.
0:10:11 > 0:10:15After that bacon I am quite thirsty, Kate, what have you got for us?
0:10:15 > 0:10:17Well, we're talking bitters,
0:10:17 > 0:10:19I'm not talking about beer bitters,
0:10:19 > 0:10:22I'm talking about flavoured bitters,
0:10:22 > 0:10:26so there is a real growing trend towards using bitters
0:10:26 > 0:10:28in cocktails so bartenders are using them
0:10:28 > 0:10:30to add a different dimension to a cocktail,
0:10:30 > 0:10:32give it a real sophistication and also using bitters
0:10:32 > 0:10:36in soft drinks just to give it a new complexity, give it
0:10:36 > 0:10:41lots of different flavours, meaning it will work really well with food,
0:10:41 > 0:10:45so, please, have an open mind, give it a go and tell me what you think.
0:10:45 > 0:10:47First up is Angostura,
0:10:47 > 0:10:52made in Trinidad and Tobago, this costs between £7 and £12 a bottle.
0:10:52 > 0:10:56Just put a couple of drops into a glass of tonic.
0:10:56 > 0:10:59So this is made with an alpine flower, gentian,
0:10:59 > 0:11:03it gives it a lovely, spicy, savoury edge to the tonic water.
0:11:03 > 0:11:07If you use really nice quality tonic water it really makes a difference.
0:11:07 > 0:11:09- Mmm!- Very refreshing.
0:11:09 > 0:11:11He's not knocking me out, that's a good start.
0:11:11 > 0:11:14Yes, it is actually quite nice because it's not too sweet,
0:11:14 > 0:11:18it's got a bitter aftertaste to it that is not unpleasant.
0:11:18 > 0:11:20Yes, it works for me, I think nice.
0:11:20 > 0:11:23It gives it a bit of spice, a bit of a savoury, a bit more complexity.
0:11:23 > 0:11:25Again it is not that sweetness that you often associate with
0:11:25 > 0:11:27soft drinks but that's what you need,
0:11:27 > 0:11:30especially with a magnificent dish like this. Do you like it, Monica?
0:11:30 > 0:11:33- I do really like it.- I think it's a really refreshing drink.
0:11:33 > 0:11:36- It's an option if you're not drinking wine.- Yes.
0:11:36 > 0:11:38It is, it is an option.
0:11:38 > 0:11:39OK, so here's the pretty pink.
0:11:39 > 0:11:44- Now, this one fills me with fear and dread.- Come on!
0:11:44 > 0:11:47- Dear me!- It suits you really well, actually.
0:11:47 > 0:11:51The next bitter is Peychaud's from Louisiana in the States,
0:11:51 > 0:11:56which also costs between £7 and £12 and uses extracts of Gentian root.
0:11:56 > 0:11:59It's a little bit lighter, it's a bit more floral.
0:11:59 > 0:12:03Oh! There's definitely cloves, maybe aniseed,
0:12:03 > 0:12:05fennel, something like that. I quite like that.
0:12:05 > 0:12:08I actually think possibly it would be better with a dish.
0:12:08 > 0:12:11Well, it is pink but I'd drink it.
0:12:13 > 0:12:15OK, well, that's progress.
0:12:15 > 0:12:18The final bitter is from the new wave coming onto the market.
0:12:18 > 0:12:20It's called Bitter Truth,
0:12:20 > 0:12:23costs around £14 and is made using orange peel.
0:12:27 > 0:12:29I'm not sure about that.
0:12:29 > 0:12:32I think it's actually something you could open in a tin, that one.
0:12:32 > 0:12:37- You feel it's a bit confected? - I do prefer those two.
0:12:37 > 0:12:40I think definitely if we were thinking about matching it with food,
0:12:40 > 0:12:43these two are better, but that's refreshing, Sunday afternoon
0:12:43 > 0:12:46- when it's warm...- That, I think I would drink on its own.
0:12:46 > 0:12:48- Yes, exactly, in the garden. - But with food, personally...
0:12:48 > 0:12:52- I feel outnumbered here. I... - You wouldn't drink that one?
0:12:52 > 0:12:55I don't know what it is, it's medicinal or something,
0:12:55 > 0:12:58I don't like the taste of it.
0:12:58 > 0:13:00That's OK, you liked two of the three.
0:13:00 > 0:13:03Surprisingly enough for me the pink one is my favourite.
0:13:03 > 0:13:04I really enjoyed that,
0:13:04 > 0:13:08because of the spice element, because of the cloves, it really...
0:13:08 > 0:13:11- I think that's a really nice drink. - Good!
0:13:11 > 0:13:14Just blindfolded! Yes!
0:13:14 > 0:13:16- And if nobody's watching.- Yes.
0:13:16 > 0:13:20Monica's quail dish packs in flavour whilst going easy on rich
0:13:20 > 0:13:23and fatty ingredients. But that's not all.
0:13:23 > 0:13:26This is delicious and it's wheat and dairy free,
0:13:26 > 0:13:29the perfect meal for tens of thousands of people in the UK
0:13:29 > 0:13:32who have a food intolerance, or,
0:13:32 > 0:13:36as writer William Sitwell believes, THINK they have a food intolerance.
0:13:41 > 0:13:45As a child I was intolerant of carrots, any type of greens
0:13:45 > 0:13:47and quite a lot of meat.
0:13:47 > 0:13:51Nowadays I realise I wasn't actually intolerant at all,
0:13:51 > 0:13:53just fussy.
0:13:54 > 0:13:58Nowadays food intolerance is an official medical condition.
0:13:58 > 0:14:02We're awash with faddy diets and phoney science.
0:14:02 > 0:14:05Maybe it's just a load of hot air.
0:14:05 > 0:14:07You hear about the symptoms all the time.
0:14:07 > 0:14:09Been coughing a bit recently?
0:14:11 > 0:14:13Or some heartburn?
0:14:13 > 0:14:15Felt a bit tired?
0:14:15 > 0:14:17A touch of gas?
0:14:19 > 0:14:23If so, congratulations, you've got a food intolerance,
0:14:23 > 0:14:24but you're nothing special.
0:14:26 > 0:14:30Up to 35% of the population have a food intolerance...allegedly.
0:14:32 > 0:14:36But, whatever the facts, claims are rising at an alarming rate.
0:14:36 > 0:14:38Wheat... Gluten...
0:14:38 > 0:14:41Dairy... Fructose...
0:14:41 > 0:14:42Cheese...
0:14:42 > 0:14:46Go on, snag yourself an intolerance before you become a minority,
0:14:46 > 0:14:49a gooseberry, Norman no mates.
0:14:50 > 0:14:53There's no doubt that food allergies are very real
0:14:53 > 0:14:56and potentially dangerous, but are we blaming some perfectly
0:14:56 > 0:15:00normal ailments on a dubious notion of intolerance?
0:15:01 > 0:15:05It really is, it's one of those subjects that as a restaurateur
0:15:05 > 0:15:10it kind of gets my back up because we have seen so much
0:15:10 > 0:15:13of an increase in customers who say, I'm allergic to this,
0:15:13 > 0:15:17I'm allergic to that, I've got an intolerance and so on and so forth.
0:15:17 > 0:15:19Is there a difference, that's what I want to know?
0:15:19 > 0:15:22There's a difference between an allergy and an intolerance.
0:15:22 > 0:15:26An allergy is a very specific reaction, the immune system reacting
0:15:26 > 0:15:30to a particular food and it's pretty immediate,
0:15:30 > 0:15:31we're talking within minutes,
0:15:31 > 0:15:34anaphylactic shock with peanuts for example.
0:15:34 > 0:15:38Food intolerances are rather less defined and you don't tend to see
0:15:38 > 0:15:40people admitted to hospital for food intolerance.
0:15:40 > 0:15:42There must be something in it, though?
0:15:42 > 0:15:45Because if you think about how our diets have radically changed
0:15:45 > 0:15:48over 50 years, and we're eating more processed food,
0:15:48 > 0:15:51a lot of our food we don't know where it comes from,
0:15:51 > 0:15:54surely that must take a toll at some level on the body?
0:15:54 > 0:15:56It may be in 50 or 100 years' time
0:15:56 > 0:15:59we're discovering that a lot of the way that food is processed,
0:15:59 > 0:16:02- you know is slowly killing us, but what we do know...- Slowly but surely!
0:16:02 > 0:16:05A lot of people who are wearing the badge of intolerance,
0:16:05 > 0:16:07when they actually get tested will discover that they
0:16:07 > 0:16:11don't have intolerances and the reason this is dangerous is that
0:16:11 > 0:16:15if you are a young teenage girl, you are wearing the badge of intolerance,
0:16:15 > 0:16:19you'll end up missing out on some very vital food groups in your diet.
0:16:19 > 0:16:22I agree but there's also that argument that we're quite prone,
0:16:22 > 0:16:24and I am definitely guilty of this,
0:16:24 > 0:16:27the self diagnosis so I will feel a bit "Ooh," and think
0:16:27 > 0:16:31"Oh, my word!" We've got access to infinite amounts of information
0:16:31 > 0:16:33so I will be... "What is it?"
0:16:33 > 0:16:36There's something there and I attach it to that's what I'm feeling.
0:16:36 > 0:16:39So what's your latest food fad? What have you diagnosed yourself with?
0:16:39 > 0:16:42I thought that I might feel better if I ate less gluten, that's all.
0:16:42 > 0:16:45- Did you feel better?- Not really.
0:16:45 > 0:16:46THEY ALL LAUGH
0:16:46 > 0:16:50That's what's very common now, is people following something
0:16:50 > 0:16:52cos they've heard they think it's good for them
0:16:52 > 0:16:54and they're coming in and they're gluten-free.
0:16:54 > 0:16:58It used to be they come in and we get a list of how many vegetarians
0:16:58 > 0:17:01we have and now it's a list of how many gluten-frees we have.
0:17:01 > 0:17:03There is a very serious point to this
0:17:03 > 0:17:06and people who have got a genuine allergy,
0:17:06 > 0:17:09as a restaurateur, it's our job to make sure that we don't
0:17:09 > 0:17:13poison our customers or send them into an anaphylactic shock
0:17:13 > 0:17:15and that's something that we've got to be very careful,
0:17:15 > 0:17:18- very careful, very conscious of. - That is very serious.
0:17:18 > 0:17:19And the statistics are real,
0:17:19 > 0:17:23I mean since 1990 the number of hospital admissions for allergies
0:17:23 > 0:17:27has been, it's up something like 500% it is increasing massively.
0:17:27 > 0:17:30Retailers are being very serious about this
0:17:30 > 0:17:34because the Free From range of food that you can now get in
0:17:34 > 0:17:38supermarkets is growing far faster than the sales of organic foods
0:17:38 > 0:17:42so there is something happening out there, I have to admit.
0:17:42 > 0:17:45Maybe it's just that we're eating the wrong balance of foods,
0:17:45 > 0:17:48so eating too much of certain things and that's not good for us?
0:17:48 > 0:17:53I think too much of anything is bad for you. You have to admit that.
0:17:53 > 0:17:57Barry White used to say that too much of anything isn't enough.
0:17:57 > 0:17:58THEY LAUGH
0:17:58 > 0:18:01But maybe he didn't have any food intolerances.
0:18:01 > 0:18:04I don't think he was talking about food!
0:18:05 > 0:18:07Chicken tikka masala, pilau rice and a plain naan
0:18:07 > 0:18:11clock in at well over 1,000 calories
0:18:11 > 0:18:14and could never be described as a guilt free meal,
0:18:14 > 0:18:16but Ravinder Bhogal is convinced
0:18:16 > 0:18:19there must be a way to indulge in a healthy curry.
0:18:21 > 0:18:24With over 9,000 Indian restaurants in the UK
0:18:24 > 0:18:28and with curry vying for the status of our favourite national dish,
0:18:28 > 0:18:31you would think us Brits would know all there is to know
0:18:31 > 0:18:32about Indian food.
0:18:34 > 0:18:38But the image of a typical restaurant dish swimming in an oily sauce
0:18:38 > 0:18:41is in direct contrast to the fresh and healthy produce
0:18:41 > 0:18:44used by families cooking Indian food at home.
0:18:45 > 0:18:47For me curry is the healthy option
0:18:47 > 0:18:49and, as with most good food,
0:18:49 > 0:18:54Indian authentic home cookery is all about the freshest ingredients.
0:18:54 > 0:18:57As we become more aware of this,
0:18:57 > 0:19:00growing numbers want to learn how it's done.
0:19:00 > 0:19:03Now we are making the spice mix for the chicken chettinad.
0:19:03 > 0:19:06Cookery writer Monisha Baradwaj runs courses
0:19:06 > 0:19:09in how to cook Indian food the healthy way.
0:19:10 > 0:19:13So, Monisha, tell me what we're cooking today.
0:19:13 > 0:19:16We're going to be making a South Indian feast
0:19:16 > 0:19:19and we are going to be using lots of South Indian flavours
0:19:19 > 0:19:22- like curry leaves, coconut. - Very fragrant ingredients.
0:19:22 > 0:19:25And actually looking at the raw ingredients that you've got
0:19:25 > 0:19:29laid out here, they're just so healthy, fresh and nourishing -
0:19:29 > 0:19:34- pulses and nuts.- All of Indian cooking is based on health benefits.
0:19:34 > 0:19:38You know people who grew up in India know that right from childhood.
0:19:38 > 0:19:41You're told about what things work together, which ingredients
0:19:41 > 0:19:45will give you what health benefits so it's always dependent on
0:19:45 > 0:19:47how it's going to benefit you health-wise,
0:19:47 > 0:19:49both mentally as well as physically.
0:19:51 > 0:19:52In real Indian home cooking,
0:19:52 > 0:19:55something called Ayurvedic medicine is important.
0:19:55 > 0:19:58Ingredients are considered to have health benefits -
0:19:58 > 0:20:00ginger for colds,
0:20:00 > 0:20:01turmeric as an antiseptic
0:20:01 > 0:20:04and pepper is a digestive spice
0:20:04 > 0:20:07so it's used with heavy meat like lamb.
0:20:07 > 0:20:10Obviously when you eat an Indian home-cooked meal you should
0:20:10 > 0:20:13feel very good after that, very light, it should be fresh
0:20:13 > 0:20:16and you shouldn't end up with wanting water all through the night
0:20:16 > 0:20:21or feeling awful the next day, so we aim to add spices to our food
0:20:21 > 0:20:25to enhance the health benefits of everything that we are cooking.
0:20:26 > 0:20:29Monisha's class have cooked up a fantastic feast,
0:20:29 > 0:20:34and, unlike the average restaurant meal, there's not a hint of grease.
0:20:34 > 0:20:36It can be healthy, it can be nutritious
0:20:36 > 0:20:39and it doesn't have to be rich and heavy and stodgy.
0:20:39 > 0:20:41It's much lighter, much fresher,
0:20:41 > 0:20:45the spectrum of tastes are just amazing.
0:20:45 > 0:20:48For a lighter dish, the lemon rice
0:20:48 > 0:20:51has been cooked in vegetable oil rather than ghee or butter.
0:20:51 > 0:20:54The fresh green beans are made exciting with coconut
0:20:54 > 0:20:58and coriander, and the lentils and fresh aubergine provide
0:20:58 > 0:21:01a hearty and nutritious accompaniment for the vibrant fish curry.
0:21:03 > 0:21:06Fresh ingredients, light and delicious,
0:21:06 > 0:21:09bolstered by the healing properties of spices,
0:21:09 > 0:21:12it may all seem too good to be true but for me
0:21:12 > 0:21:17the more people share in the flavour and that knowledge, the better.
0:21:18 > 0:21:20Healthy food doesn't have to be tasteless
0:21:20 > 0:21:23and this recipe really does prove the point.
0:21:23 > 0:21:25It's one of my all-time favourites.
0:21:25 > 0:21:28Packed full of essential nutrients and knocked up in minutes,
0:21:28 > 0:21:32a tuna steak tartar is the perfect dish to demonstrate that
0:21:32 > 0:21:36healthy food can be as delicious as it is good for you!
0:21:39 > 0:21:41This is really a long, long way away
0:21:41 > 0:21:43from my traditional style of cooking.
0:21:43 > 0:21:47There's nothing French or classic about this dish.
0:21:47 > 0:21:51So, first off we need to toast some sesame seeds.
0:21:51 > 0:21:53You just need to put them in the pan
0:21:53 > 0:21:56over a low to medium heat for a matter of seconds.
0:21:58 > 0:22:01And they smell wonderful.
0:22:01 > 0:22:03Next the tuna,
0:22:03 > 0:22:06and it is very important to have the freshest fish possible.
0:22:06 > 0:22:09This is a beautiful piece of tuna, off the loin.
0:22:09 > 0:22:13It's not the belly so it's very, very dry.
0:22:13 > 0:22:15Beautiful and fresh, it's vibrant in colour.
0:22:15 > 0:22:18The first job is to cut the tuna.
0:22:20 > 0:22:25And I like my tuna to be toothsome,
0:22:25 > 0:22:27I like a little bit of texture.
0:22:27 > 0:22:31Some people would prefer it chopped up really finely.
0:22:32 > 0:22:35It is up to you, it really is.
0:22:36 > 0:22:38Of course you can use other fish.
0:22:38 > 0:22:42Bass, mackerel or even salmon are perfect alternatives,
0:22:42 > 0:22:45but because it's not being cooked you need to make sure
0:22:45 > 0:22:48it's the highest quality you can get.
0:22:49 > 0:22:53Once diced, transfer your fish into a bowl placed on ice.
0:22:53 > 0:22:57You wouldn't want to eat a tartar,
0:22:57 > 0:23:01be it of fish or meat, that's served at room temperature or warm.
0:23:01 > 0:23:03So the next step,
0:23:03 > 0:23:05I'm going to add in more flavour to this tuna.
0:23:05 > 0:23:09Personally I think this dish needs a bit of heat,
0:23:09 > 0:23:12so I'm quite generous with the chilli
0:23:12 > 0:23:15and I like a few seeds in there, I like the warmth.
0:23:16 > 0:23:18Finely chop the chillies and some spring onions...
0:23:20 > 0:23:22I like to use the green part of the spring onion.
0:23:22 > 0:23:24I think it's wasteful not to use it
0:23:24 > 0:23:27and it brings out a bit of colour to this dish as well.
0:23:28 > 0:23:32And then, finally, a little bit of ginger.
0:23:32 > 0:23:34For me, ginger is superfood.
0:23:34 > 0:23:40It's versatile and it just makes me feel a lot better.
0:23:40 > 0:23:43They say ginger is good for digestion and I must say that
0:23:43 > 0:23:48if I do feel in that way, and I've got a bit of an upset tummy,
0:23:48 > 0:23:51I do grab a piece of ginger and it does do the trick.
0:23:52 > 0:23:55Finely diced, this raw ginger infuses the dish with
0:23:55 > 0:23:58all its goodness and its flavour.
0:23:58 > 0:24:02If you are not confident in your knife skills, you could grate it.
0:24:06 > 0:24:09So, there we have the chopped tuna,
0:24:09 > 0:24:13the chilli, the spring onion and a bit of ginger.
0:24:13 > 0:24:15The final touch for this is the dressing.
0:24:16 > 0:24:20Mix some honey with soy sauce, the perfect complement for the raw fish.
0:24:22 > 0:24:27A splash of Omega 3 rich sesame oil helps bind it all together.
0:24:28 > 0:24:30Add a squeeze of lime.
0:24:31 > 0:24:35In go the toasted sesame seeds to be mixed in thoroughly.
0:24:36 > 0:24:38And that's all there is to it.
0:24:38 > 0:24:43Light, healthy, a doddle to put together and bursting with flavour.
0:24:43 > 0:24:46Served with a few slices of toasted ciabatta,
0:24:46 > 0:24:50you really couldn't wish for a more straightforward and nutritious dish.
0:24:55 > 0:24:56What do you reckon?
0:24:56 > 0:24:58- It looks brilliant. - It looks healthy.
0:24:58 > 0:25:01- Simple and brilliant.- It's something I'd eat straightaway.
0:25:01 > 0:25:05- Yes.- Tuna tartar, lots of chilli, lots of ginger, my type of dish.
0:25:05 > 0:25:07Lots of flavour.
0:25:07 > 0:25:10Well, I hope you're not allergic or intolerant to it.
0:25:10 > 0:25:13Ha! Well, we'll find out in a minute, won't we? Ha-ha!
0:25:13 > 0:25:16What drinks are we having with this then?
0:25:16 > 0:25:20What I've chosen to match your lovely tuna tartar is a sake.
0:25:20 > 0:25:23- Don't be shy. - Sorry, is that not enough?
0:25:23 > 0:25:25I'll pour yours right...
0:25:25 > 0:25:27Well, actually you are supposed to pour it so it overflows,
0:25:27 > 0:25:31you have these lovely little dishes and that's kind of the tradition.
0:25:31 > 0:25:33But we haven't got the dishes so...
0:25:33 > 0:25:35Shot glasses are fine!
0:25:35 > 0:25:37Right to the top for you there Monica, there you are,
0:25:37 > 0:25:39is that better? Are you happy?
0:25:39 > 0:25:43Sake is a Japanese alcoholic drink.
0:25:43 > 0:25:46It's made with fermented rice
0:25:46 > 0:25:49and water and it's an inherent part of Japanese cuisine.
0:25:49 > 0:25:52Often when we talk about sake there is this image of
0:25:52 > 0:25:54a hot, unpleasant drink,
0:25:54 > 0:25:56but actually it couldn't be further from the truth
0:25:56 > 0:25:59and there are brilliant characteristics in sake
0:25:59 > 0:26:01that make it fantastic for matching with food.
0:26:01 > 0:26:06This is Akashi Tai Junmai Daiginjo which costs around £30.
0:26:06 > 0:26:12This is best served chilled and the "Daiginjo" refers to
0:26:12 > 0:26:15how polished the rice grains are that were used to make it,
0:26:15 > 0:26:20so these rice grains here are milled to 40% of their original weight
0:26:20 > 0:26:24so you get a really lovely, delicate, elegant sake,
0:26:24 > 0:26:26so, have a go and see what you think.
0:26:26 > 0:26:28Well, kanpai I think they say.
0:26:28 > 0:26:30- Kanpai.- Kanpai, I like it.
0:26:32 > 0:26:36- Mmm.- We need to try with this as well, don't we?
0:26:36 > 0:26:38We weren't going to!
0:26:38 > 0:26:40Come on!
0:26:40 > 0:26:43I just love it. I'm huge fan of sake, I must say.
0:26:50 > 0:26:52Very, very good dish.
0:26:52 > 0:26:55I just love the vibrancy really, the liveliness of those flavours
0:26:55 > 0:26:57and the heat from the chilli
0:26:57 > 0:27:00a little bit of sweetness from the honey, all sort of interplaying with
0:27:00 > 0:27:03each other, it's brilliant and I love it, love it, love it.
0:27:03 > 0:27:04What about you, Monica?
0:27:04 > 0:27:06Oh, it is my kind of dish, it's my comfort food.
0:27:06 > 0:27:08I'd have this in the evening, I'd have it for lunch,
0:27:08 > 0:27:11- possibly for breakfast!- Why not? - Yes!
0:27:11 > 0:27:13It is all good for you, isn't it?
0:27:13 > 0:27:15There's nothing here that you'd say is bad for you.
0:27:15 > 0:27:16It's not French!
0:27:16 > 0:27:19I mean it's Asian flavours, there's no cream, there's no butter,
0:27:19 > 0:27:21it's really not me, is it, Monica?
0:27:21 > 0:27:23But I love it, it's one of those dishes that I could eat
0:27:23 > 0:27:26and eat and eat and eat and especially with sake,
0:27:26 > 0:27:30and sake for me is a match in heaven for this, it really is.
0:27:30 > 0:27:33You have got the hints of the citrus coming through
0:27:33 > 0:27:35and I think the sake really freshens this dish up.
0:27:35 > 0:27:38You know, you can go home in the evening, sit down and you can
0:27:38 > 0:27:40knock it out within five minutes, you've seen how easy it was
0:27:40 > 0:27:44for Michel to do that. What is there not to like here?
0:27:45 > 0:27:48Food like this proves we don't have to compromise on taste
0:27:48 > 0:27:51or flavour when it comes to healthy eating.
0:27:51 > 0:27:53We can all eat well to be well.
0:27:55 > 0:27:59'Next week experimental chef Sat Bains gets futuristic...'
0:28:01 > 0:28:03- That is maddening!- I like that.
0:28:03 > 0:28:06'..Stefan Gates asks if artificial meat
0:28:06 > 0:28:08'really is going to feed the planet...'
0:28:08 > 0:28:11That's meat without the need for cows.
0:28:11 > 0:28:13'..and I'm making a succulent pan-fried duck with a twist.'
0:28:13 > 0:28:16Look at that!