0:00:02 > 0:00:05Now, I don't believe in quick fix or fad diets.
0:00:05 > 0:00:07It's all about lifestyle change.
0:00:08 > 0:00:11I've shifted some timber myself over the past couple of years,
0:00:11 > 0:00:13almost ten stone.
0:00:13 > 0:00:17It's all been about living and eating better
0:00:17 > 0:00:20but never, ever, compromising on flavour.
0:00:20 > 0:00:24My big reveal today is how to reach the heady heights of happiness
0:00:24 > 0:00:26through healthy food!
0:00:26 > 0:00:29For me, cutting out the carbohydrate was one thing,
0:00:29 > 0:00:31but that didn't mean cutting out on fats.
0:00:31 > 0:00:34My mate, Cyrus Todiwala, is an award-winning chef
0:00:34 > 0:00:37with a secret stash of spice up his sleeve.
0:00:37 > 0:00:39- How are you doing, chief? - I'm doing good.
0:00:39 > 0:00:42I'm challenging him to come up with an alternative take
0:00:42 > 0:00:44on a gut-busting curry...
0:00:44 > 0:00:47Be patient, man. Good food doesn't come in a hurry.
0:00:47 > 0:00:50..to rival my macho salad.
0:00:50 > 0:00:53This is the bit that's going to give me the edge.
0:00:53 > 0:00:55You're cheating, aren't you, again?
0:00:55 > 0:00:57Self-confessed salad dodger, Arabella Weir,
0:00:57 > 0:01:00tries her best to fall in love with lettuce.
0:01:00 > 0:01:02Can I just say that's mouthwash?
0:01:02 > 0:01:05New drinks expert Joe Wadsack plays a blinder
0:01:05 > 0:01:08with his top tips for red wine.
0:01:08 > 0:01:10Fish with red, really?
0:01:10 > 0:01:12Why not? This is like a fillet steak of fish.
0:01:12 > 0:01:15But the big question is, which of our meals
0:01:15 > 0:01:17delivers the most health and happiness on a plate?
0:01:18 > 0:01:22This is the crucial point, which one are you going to choose?
0:01:23 > 0:01:26I'm Tom Kerridge and this is Food & Drink.
0:01:31 > 0:01:34Making satisfying, healthy food that's good for us
0:01:34 > 0:01:38and doesn't stint on flavour, starts with using the best ingredients
0:01:38 > 0:01:42and Cyrus needs a quality cut of beef for our cook-off.
0:01:42 > 0:01:45I am after some beef fillet.
0:01:45 > 0:01:47- How much are you looking for? - 500 grams.- Yeah.
0:01:49 > 0:01:52- Thank you very much, chief. - Have a lovely day.
0:01:52 > 0:01:53Full of flavour.
0:01:53 > 0:01:56'Nowadays, my food has got to make me feel amazing,
0:01:56 > 0:01:58'as well as taste fantastic.'
0:01:59 > 0:02:01Perfect, thank you.
0:02:01 > 0:02:05The secret to making mind-blowingly tasty, but healthy grub,
0:02:05 > 0:02:09is as much about what you add in as it is what you take out.
0:02:15 > 0:02:18Right then, Mr Cyrus Todiwala, the spice master himself,
0:02:18 > 0:02:20- welcome to my kitchen. - Thank you, sir.
0:02:20 > 0:02:22What are you going to cook for us?
0:02:22 > 0:02:25I'm going to make two things.
0:02:25 > 0:02:28A beef chilli flash fry, with a yogurt rice.
0:02:28 > 0:02:31- OK.- That is seasoned with asafoetida.
0:02:31 > 0:02:34- What is that? - Asafoetid is a resin,
0:02:34 > 0:02:35but is the God of Flatulence.
0:02:35 > 0:02:39- I know a man who's also been called the God of Flatulence.- Not me?
0:02:39 > 0:02:41- No, no, no, a friend of mine, I can't name him.- OK.
0:02:41 > 0:02:44- Don't name him, then. See?- Yeah, OK.
0:02:44 > 0:02:47- Do you know what the smell is like? - I know what the smell is like.
0:02:47 > 0:02:49It smells like the God of Flatulence.
0:02:49 > 0:02:52- It just makes me laugh. - It makes everybody laugh!
0:02:52 > 0:02:55- That still makes me laugh. - We can't do without it, can we?
0:02:55 > 0:02:57I'm going head-to-head with Cyrus,
0:02:57 > 0:03:00to come up with the best tasty, healthy meal.
0:03:00 > 0:03:03Not to be outdone by his beef chilli flash fry,
0:03:03 > 0:03:07I'm also using spices in my spice-crusted tuna salad,
0:03:07 > 0:03:11with cooked lettuce in an orange and raspberry vinegar dressing.
0:03:11 > 0:03:14Cyrus reckons his secret weapon, the asafoetid,
0:03:14 > 0:03:17will propel his dish out in front,
0:03:17 > 0:03:20but surely beef and rice will never top fish and salad
0:03:20 > 0:03:21on the health stakes!
0:03:21 > 0:03:23I need to get to the bottom of this.
0:03:23 > 0:03:26- Come on, chief, let's go.- Let's go.
0:03:26 > 0:03:28Bring your wok, you're going to need it.
0:03:28 > 0:03:30Too right! It's game on!
0:03:30 > 0:03:34I'm starting with my salad dressing, which needs to reduce
0:03:34 > 0:03:37to a glaze, while Cyrus cracks on with cooking his rice.
0:03:38 > 0:03:41Is there a special trick, or a knack, to cooking rice?
0:03:41 > 0:03:43It depends what kind of rice.
0:03:43 > 0:03:48You know, chef, there are 100,000 different kinds of rice in the world.
0:03:48 > 0:03:50- You've just made that up. - No.- Really?
0:03:50 > 0:03:53- About 2,000 varieties grow in India.- OK.
0:03:53 > 0:03:57I just shredded some curry leaves, instead of putting in a bay leaf.
0:03:57 > 0:03:59I put some curry leaf for flavour.
0:03:59 > 0:04:01I shred mine, so people will eat it.
0:04:01 > 0:04:03When I've used curry leaf before, I deep fry it.
0:04:03 > 0:04:06- It makes it very crispy, it tastes lovely.- It does.
0:04:06 > 0:04:07Is that a spot of oil in there?
0:04:07 > 0:04:09A spot of oil, to keep it from sticking.
0:04:11 > 0:04:15This piece of beef for Cyrus' flash fry is packed with protein,
0:04:15 > 0:04:19minerals and vitamins and it doesn't come any finer than fillet.
0:04:19 > 0:04:22As you know, in India, they will not kill a cow.
0:04:22 > 0:04:24So how'd you get beef in the curry, sir?
0:04:24 > 0:04:26There are bulls and there are buffaloes, as well.
0:04:26 > 0:04:28Ah, so it comes from male.
0:04:28 > 0:04:31Yes, all from the male, never from the female.
0:04:31 > 0:04:34Listen, what I'm doing here is I'm toasting some cumin seeds
0:04:34 > 0:04:36- and some coriander seeds.- Yes.
0:04:36 > 0:04:41As spice master, tell me, honestly, am I doing the right thing?
0:04:42 > 0:04:46I'm going to toast these until they just start to smoke like that.
0:04:46 > 0:04:47Gently.
0:04:47 > 0:04:50Never a brisk fire. Gentle.
0:04:50 > 0:04:53Dab it down with your cloth into the pan.
0:04:53 > 0:04:55Why do I dab it down with a cloth?
0:04:55 > 0:04:58Because it gets more contact with the pan, rather than burn, like that,
0:04:58 > 0:05:03- and you twist it.- OK.- That way, then, you get a more rounded toasting.
0:05:04 > 0:05:07Because this is just one little layer of flavour through a whole
0:05:07 > 0:05:10- dish of something very simple. - You are absolutely right.
0:05:10 > 0:05:13Crushing it with the cloth, it makes the cloth smell nice,
0:05:13 > 0:05:16- that's for certain. - You know what you do afterwards?
0:05:16 > 0:05:20If you just soak it in water and squeeze it, you get soup.
0:05:20 > 0:05:21Really?
0:05:21 > 0:05:22CYRUS CHUCKLES
0:05:22 > 0:05:26You are joking me! You're winding me up now.
0:05:27 > 0:05:31Spices, especially when toasted to release all of those fantastic
0:05:31 > 0:05:33oils, add value to everything!
0:05:35 > 0:05:37So what have you got in here, what spices?
0:05:37 > 0:05:41I've got some coriander powder. That's cumin.
0:05:41 > 0:05:43I feel really inadequate at the minute.
0:05:43 > 0:05:46- I'm watching you, but I'm doing a really poor job of it.- Not at all.
0:05:46 > 0:05:49I feel like a kid playing football with his dad,
0:05:49 > 0:05:51like, I'm a bit rubbish at it, but it is...
0:05:51 > 0:05:54That wasn't a reference to age.
0:05:54 > 0:05:55Rub it in!
0:05:55 > 0:05:57That's the turmeric.
0:05:57 > 0:06:01The beef marinates in Cyrus' spice mix for an hour or so,
0:06:01 > 0:06:03while the rice cools.
0:06:03 > 0:06:04This is my salad.
0:06:06 > 0:06:09I'm just going to wilt these leaves down, just a little bit,
0:06:09 > 0:06:12just on a very low heat.
0:06:12 > 0:06:14As the chicory wilts in the orange dressing,
0:06:14 > 0:06:17I add a glug of delicious British rapeseed oil.
0:06:17 > 0:06:21No need to be shy with this. It has the lowest saturated fat
0:06:21 > 0:06:23content of any oil.
0:06:23 > 0:06:25Beat that Cyrus!
0:06:25 > 0:06:27- It's so nutty.- Yeah, exactly.
0:06:27 > 0:06:29When you let people taste it in a bowl
0:06:29 > 0:06:31with just some bread dunked inside...
0:06:31 > 0:06:34I know you're off this diet. What happened there?
0:06:34 > 0:06:36I needed a lifestyle change, so I thought,
0:06:36 > 0:06:40"OK, what can I do to change? What can I live without?"
0:06:40 > 0:06:43So, I made the decision, alcohol was one of them.
0:06:43 > 0:06:46I've cut right down, almost teetotal.
0:06:46 > 0:06:48Then, I cut down on the carbohydrates.
0:06:48 > 0:06:50So, when you say carbs - no potato, no bread?
0:06:50 > 0:06:53- No potato, no bread. - What about the rice?- No rice, sadly.
0:06:53 > 0:06:56Although today, I might be very, very tempted,
0:06:56 > 0:06:58I have to be honest with you.
0:06:58 > 0:07:01Now, my salad here has no carbs in it.
0:07:01 > 0:07:05The one thing that carbs do give a dish is texture and crunch.
0:07:05 > 0:07:07This is where the texture is going to come from.
0:07:07 > 0:07:11This crust will give a nice, crispy outside to the tuna.
0:07:11 > 0:07:15Salad and Indian cookery, doesn't go together, surely?
0:07:15 > 0:07:17The only salad I've ever seen in Indian cookery
0:07:17 > 0:07:20is when I have come away from a takeaway and I open the bag
0:07:20 > 0:07:24and, at the bottom of it, is this little plastic bag, tied with
0:07:24 > 0:07:26Sellotape, of ropey old salad.
0:07:26 > 0:07:29- That's how I associate salad in Indian cookery.- So wrong, isn't it?
0:07:29 > 0:07:32All sorts of wrong.
0:07:33 > 0:07:36I love salad, but not everyone's a fan.
0:07:36 > 0:07:39Salad sceptic Arabella Weir just doesn't get it.
0:07:40 > 0:07:43Look, salad is boring.
0:07:43 > 0:07:46Limp lettuce, tasteless tomatoes,
0:07:46 > 0:07:48soggy cucumber...
0:07:48 > 0:07:52Let's face it, even if you slather the whole thing in dressing,
0:07:52 > 0:07:54salad is hardly a satisfying meal.
0:07:54 > 0:07:56Right?
0:07:56 > 0:08:00Wrong. Salad is no longer the sidekick.
0:08:00 > 0:08:04Today's taste-conscious foodies are putting it firmly on the map.
0:08:04 > 0:08:07And we Brits, the people who brought you fish and chips,
0:08:07 > 0:08:10would you believe, are the leaders in the field.
0:08:10 > 0:08:14We're running the world, salad-wise. Who'd have thought it?
0:08:15 > 0:08:16Not me!
0:08:16 > 0:08:19But I know a man who might be able to change my mind.
0:08:20 > 0:08:23The man behind Britain's rise to world domination
0:08:23 > 0:08:29is Dr Steve Rothwell, a genuine real live professor of watercress.
0:08:29 > 0:08:31Come on, Steve, it's just me.
0:08:31 > 0:08:33Tell me, what are your trade secrets?
0:08:33 > 0:08:37One surprising secret element of growing a successful baby leaf crop
0:08:37 > 0:08:39is wind, would you believe it.
0:08:39 > 0:08:41The constant ruffling of the wind means the leaves
0:08:41 > 0:08:44brush against each other and that means the plant makes
0:08:44 > 0:08:50less of a certain enzyme called xyloglucan endo-transglycosylase.
0:08:50 > 0:08:51Yes, I'd thought it would be that(!)
0:08:51 > 0:08:54If there's less of it, the leaf grows, but having
0:08:54 > 0:08:58lots of little cells, leaves with lots of little cells are stronger.
0:08:58 > 0:09:01- They last longer in the packs.- Mmm.
0:09:01 > 0:09:04I can feel the effect wind has had on that.
0:09:06 > 0:09:09Dr Steve is all about the future of salad,
0:09:09 > 0:09:13but back in the real world, I'm generally all about avoiding it.
0:09:13 > 0:09:16Chef Freddy Bird, from the Bristol Lido,
0:09:16 > 0:09:20is convinced he can convert me to his salad ways.
0:09:20 > 0:09:24When I was a child, you know, basically, a lettuce was about
0:09:24 > 0:09:27all you got on a salad and maybe some cucumber if you were going mad.
0:09:27 > 0:09:29Maybe if you were crazy, a tomato.
0:09:29 > 0:09:32Are you selling salads as a main meal?
0:09:32 > 0:09:37Yeah, I think there's definitely the demand, if you like, for salads.
0:09:37 > 0:09:40In the restaurant, we fancy them up a little bit.
0:09:40 > 0:09:42They are very popular.
0:09:42 > 0:09:47You know, especially lunchtime, or with your early evening diners.
0:09:47 > 0:09:50Freddy's secret to creating a salad that's worth making a meal of,
0:09:50 > 0:09:53is to use a variety of leaves that provide texture,
0:09:53 > 0:09:55herbiness and bitterness.
0:09:55 > 0:09:59All well and good, but it won't fill me up.
0:09:59 > 0:10:01The first thing that would put me off is,
0:10:01 > 0:10:05have I got to buy one of all of these to start making the salad?
0:10:05 > 0:10:07No, you can buy mixes.
0:10:07 > 0:10:09You will see bitter leaf mixes.
0:10:09 > 0:10:11- If you look and you see... - In the salad bags?- In the bags.
0:10:11 > 0:10:13You can see them already there.
0:10:13 > 0:10:16Buy two or three bags and just take a little bit of each one.
0:10:16 > 0:10:17And then...
0:10:17 > 0:10:20Then, if you're going to make it a bit more substantial,
0:10:20 > 0:10:21take a simple goat's cheese salad.
0:10:21 > 0:10:24Let's say you don't like goat's cheese.
0:10:24 > 0:10:26You could do a lovely poached egg salad, something like that.
0:10:26 > 0:10:30You could soft boil them, if you're not a fan of the poached eggs.
0:10:30 > 0:10:32I mean, just a simple, really lovely chicken salad.
0:10:32 > 0:10:35- Is that whole thing going in the salad?- Yeah, a whole one of them.
0:10:35 > 0:10:38That's not that much, if that's your main meal, is it?
0:10:38 > 0:10:41- If it's main meal, then, yes. So that toasted.- That toasted...
0:10:41 > 0:10:43Which will make it go all melty.
0:10:43 > 0:10:45Then we're going to have a little bit of diced onion through
0:10:45 > 0:10:48the dressing. The dressing itself is going to be quite sweet.
0:10:48 > 0:10:51You've got the bitterness of the leaves, the pepperiness.
0:10:51 > 0:10:54You're going to have the salty bacon and the salty goat's cheese.
0:10:54 > 0:10:57What you're doing is giving yourself all the things that you need.
0:10:57 > 0:11:01And you can forget my favourite, the 1970s salad cream.
0:11:01 > 0:11:05This salad is being dressed in even more flavour and texture -
0:11:05 > 0:11:09sweet wine vinegar, fruity olive oil and some herbs of your choice.
0:11:09 > 0:11:10Can I just say that is mouthwash?
0:11:10 > 0:11:14Mixed into the red onion with some nuts, or whatever, for crunch
0:11:14 > 0:11:17makes a delicious dressing.
0:11:17 > 0:11:19Now, you're doing what my mum did.
0:11:19 > 0:11:21You are making the dressing in the bowl.
0:11:21 > 0:11:24What you want to do is you want to make the dressing
0:11:24 > 0:11:27and then it's ready to go. Then, you can put your leaves on top.
0:11:27 > 0:11:30You can wait until you're ready to eat and then toss the salad.
0:11:30 > 0:11:33Your salad is not going to wilt and there's less washing up.
0:11:33 > 0:11:37It may not be a lovely, big fat burger and fries
0:11:37 > 0:11:41but when it comes to lettuce, I think I've seen the light.
0:11:41 > 0:11:42Mmm...
0:11:42 > 0:11:44That's really good.
0:11:45 > 0:11:47- You can make a salad.- Thank you!
0:11:47 > 0:11:48HE CHUCKLES
0:11:51 > 0:11:54If you want to improve your cooking skills and get some recipes and
0:11:54 > 0:11:59great tips from me, go to the BBC food website and click on Dish Up.
0:11:59 > 0:12:02Over the next year, we are going to be encouraging everybody
0:12:02 > 0:12:05to get in that kitchen and get clever.
0:12:08 > 0:12:11I'm a fully paid-up fan of salad.
0:12:11 > 0:12:14What's not to love about lettuce?!
0:12:14 > 0:12:18Wine, on the other hand, not so healthy. Or is it?
0:12:18 > 0:12:21Cyrus, this is Joe. Let me introduce you to Joe.
0:12:21 > 0:12:25Joe knows a thing or two about wine or guilt-free booze.
0:12:25 > 0:12:27Maybe, we're hoping.
0:12:27 > 0:12:31You see red wine can be good for you in moderation.
0:12:31 > 0:12:34Having a glass of red wine, just a small glass every day
0:12:34 > 0:12:36can reduce the level of cholesterol in your body
0:12:36 > 0:12:39and it also has free radical mopping agents in it.
0:12:39 > 0:12:41Right, OK. Have you heard of those before?
0:12:41 > 0:12:43All the mopping I know is on the floor.
0:12:43 > 0:12:46To be honest, that sounds like a band from the early '90s.
0:12:46 > 0:12:49- It does, one of those '70s fusion bands.- Yeah, yeah, yeah.
0:12:49 > 0:12:51Right, free radicals are in the blood
0:12:51 > 0:12:53and they can cause ageing of the skin,
0:12:53 > 0:12:56they can cause cancer cells and red wine cleans that out of the blood.
0:12:56 > 0:12:59But, surely, lots of it is not good for you?
0:12:59 > 0:13:03I think if you have lots of it, you undo the good that you have done.
0:13:03 > 0:13:04So, low-alcohol wines...
0:13:04 > 0:13:06Is there a good low-alcohol wine?
0:13:06 > 0:13:09- Personally, I wouldn't buy low-alcohol wine.- Why not?
0:13:09 > 0:13:12Supermarkets are under pressure to sell low-alcohol drinks,
0:13:12 > 0:13:15so they're seen by the government to be doing the right thing.
0:13:15 > 0:13:18My advice to anybody is to get a nice bottle of wine,
0:13:18 > 0:13:21- a bottle of soda water and water it down.- OK.
0:13:21 > 0:13:24To me, that sounds like sacrilege. You buy good wine and water it down.
0:13:24 > 0:13:26There is a bit of reverence behind wine.
0:13:26 > 0:13:30But drinking, for me, in my experience,
0:13:30 > 0:13:33has always led to hangovers. It's got me thinking.
0:13:33 > 0:13:36I'm going to my pantry, bear with me one minute.
0:13:36 > 0:13:38- There's clever coming. - What's he doing?
0:13:38 > 0:13:41- There's clever coming! - I'm scared now, what is this?
0:13:41 > 0:13:43OK...
0:13:43 > 0:13:47Now Joe, I'm sure, as a man, who drinks for a living,
0:13:47 > 0:13:51- you have your fair idea of hangover cures.- I do.
0:13:51 > 0:13:57Now, this first one is sworn by the Mexicans, the Romanians
0:13:57 > 0:13:59- and the Turkish - apparently.- OK.
0:13:59 > 0:14:05This is a salty, quite greasy tripe stew.
0:14:05 > 0:14:08- THEY GROAN - Come on, guys!
0:14:08 > 0:14:10This is a hangover cure!
0:14:10 > 0:14:12Let me know what you think of that.
0:14:12 > 0:14:14- Tripe is not my bag.- To be fair...
0:14:14 > 0:14:17Would that get rid of the hangover?
0:14:17 > 0:14:20- Is it OK? A little bit chewy? - It's a bit chewy.
0:14:20 > 0:14:23- Better than a full English breakfast?- I'd have to eat...
0:14:23 > 0:14:25Nothing in the world beats a full English breakfast.
0:14:25 > 0:14:28Well, I don't know. Wait for this next one.
0:14:28 > 0:14:30- Warm milk...- Mm-hm.
0:14:30 > 0:14:33- And into that - soot. - That makes sense.
0:14:33 > 0:14:38So, that would apparently take away the toxins
0:14:38 > 0:14:42out of your stomach and gets rid of your hangover.
0:14:42 > 0:14:47Double, double toil and trouble, let the cauldron boil and bobble.
0:14:47 > 0:14:49It looks horrendous.
0:14:49 > 0:14:52You are telling me they did this in the Victorian times?
0:14:52 > 0:14:55Surely, somebody's proven it is bad for you by now.
0:14:55 > 0:14:57They're not alive any more!
0:14:57 > 0:14:59- All right, sir.- It's your turn.
0:14:59 > 0:15:00I'm going to have a go.
0:15:00 > 0:15:04Here you go, Joe. Look at that.
0:15:04 > 0:15:08It's a bit gritty. It's like eating asparagus out off the ground.
0:15:08 > 0:15:10I could drink that, it's not bad.
0:15:10 > 0:15:12Yeah, I...
0:15:12 > 0:15:13- I have to be honest with you...- Go on.
0:15:13 > 0:15:15It might do you good inside,
0:15:15 > 0:15:17but it's not done much for your tongue or your teeth.
0:15:17 > 0:15:21- Joe, did you just neck that?- Yeah, just to show you that I'm capable.
0:15:21 > 0:15:23OK. I'd leave that to one side, because we've got something very,
0:15:23 > 0:15:26very special next. Are you ready?
0:15:26 > 0:15:28- Oh, no!- Now, this...
0:15:28 > 0:15:30Oh, no. Oh, look...
0:15:30 > 0:15:35No, no, no, this is... this is a Mongolian speciality.
0:15:35 > 0:15:37So, Joe...
0:15:37 > 0:15:38Cyrus.
0:15:39 > 0:15:43- This...- Goat's eyes. - Are you actually having a laugh?
0:15:43 > 0:15:44This...
0:15:44 > 0:15:47- Ooh, la, la. - ..is a pickled sheep's eyeball.
0:15:47 > 0:15:49At least it's pickled, then. That's good.
0:15:49 > 0:15:51It's a pickled sheep's eyeball.
0:15:51 > 0:15:53You first, Chef.
0:15:53 > 0:15:55I've already done one.
0:15:55 > 0:15:59No, no, no, you first. You first. You first, come on.
0:15:59 > 0:16:02- Oh, no, I'm not sure I can do this. - So what happens is you normally...
0:16:02 > 0:16:04I'm not going to make you eat it, don't worry.
0:16:04 > 0:16:08You haven't got a hangover. It's OK, I understand.
0:16:08 > 0:16:12I'll let you get away with it by not having a hangover.
0:16:12 > 0:16:14- That can be your excuse for not eating it.- Pickle's nice.
0:16:14 > 0:16:18But that surely is enough to make you not drink.
0:16:18 > 0:16:23Cyrus's rice would be a much nicer hangover cure with its cool yogurt,
0:16:23 > 0:16:25healing spices and crunchy veg.
0:16:25 > 0:16:28My crunch and texture are coming from the spice crust
0:16:28 > 0:16:31on the top of my tuna steak.
0:16:31 > 0:16:36- Are we scared of tuna these days? - Bluefin tuna - bad, yellowfin is OK.
0:16:36 > 0:16:39Right. Back to the job in hand.
0:16:39 > 0:16:42Before Cyrus starts on his beef chilli flash fry,
0:16:42 > 0:16:46he makes the healing spice mix for his cooling rice.
0:16:46 > 0:16:48First into the wok, black mustard seeds.
0:16:48 > 0:16:50You just have to be careful when you crackle them,
0:16:50 > 0:16:52otherwise they go "slap" on your face.
0:16:54 > 0:16:57Then in goes the cumin. Very quickly.
0:16:57 > 0:17:00But don't let it burn, just the flavour coming through.
0:17:00 > 0:17:01In go the ginger.
0:17:02 > 0:17:06It's coming back to our key ingredient here, Chef.
0:17:06 > 0:17:10- So, when your pan is not very hot... - The smell is incredible.
0:17:10 > 0:17:14- ..then I add the asafoetida.- So, the asafoetida...- If you burn it...
0:17:14 > 0:17:16The little pot of flatulence.
0:17:16 > 0:17:17The little pot of flatulence
0:17:17 > 0:17:20that is there to dissolve the flatulence in the body.
0:17:20 > 0:17:21OK.
0:17:21 > 0:17:25- You can smell it. Come over and have a sniff.- Yeah.- There you go.
0:17:26 > 0:17:30- You can smell it now. - Wow, that heat...
0:17:30 > 0:17:32The spice, see, that's gone to the back of my throat.
0:17:34 > 0:17:38Once the spices are sauteed, Cyrus blends in the yogurt
0:17:38 > 0:17:39and adds the rice.
0:17:39 > 0:17:42I'm worried about that dish. It's looking delicious.
0:17:44 > 0:17:45So, Cyrus, for me,
0:17:45 > 0:17:48cutting out carbohydrates is the one thing that I thought,
0:17:48 > 0:17:51"I'll cut down, see if I can live without it." What about you?
0:17:51 > 0:17:54Actually, to be honest with you, after seeing what you've done to
0:17:54 > 0:17:59- yourself, Chef, I think immediately I'm going to have my carbs.- Really?
0:17:59 > 0:18:03Have, and I think that's going to do me a world of good.
0:18:03 > 0:18:05I know how hard it is to cut out one food group
0:18:05 > 0:18:08but what if you can't eat most of them?
0:18:08 > 0:18:12Kimberley Wilson is a writer and cook who isn't convinced
0:18:12 > 0:18:16that a free-from diet can pack a punch in the flavour stakes.
0:18:16 > 0:18:18Does this sound familiar?
0:18:18 > 0:18:21You invite some friends over for dinner, only to find out that
0:18:21 > 0:18:23one of them won't eat this
0:18:23 > 0:18:26and the other can't eat this.
0:18:26 > 0:18:30You might as well just ditch all your careful planning and give up.
0:18:30 > 0:18:33One in three of us say we suffer from a food intolerance
0:18:33 > 0:18:36and someone who's determined to show me I need to think again
0:18:36 > 0:18:40about free-from food is food blogger Ella Woodward.
0:18:40 > 0:18:44Three years ago, she became seriously ill and had to cut out
0:18:44 > 0:18:48gluten, meat, dairy and refined sugar from her diet.
0:18:48 > 0:18:49Nightmare!
0:18:49 > 0:18:51It's really not about buying lots of organic,
0:18:51 > 0:18:54exclusive ingredients from expensive shops,
0:18:54 > 0:18:57it's just about real fresh food. It's about going back to basics
0:18:57 > 0:18:59and actually getting things as they are,
0:18:59 > 0:19:01not things that come in a packet.
0:19:01 > 0:19:04Ella creates tasty, flavour-packed food without
0:19:04 > 0:19:08most of the ingredients I consider essential to make a delicious meal.
0:19:08 > 0:19:11Her recipe blog gets two million hits a month
0:19:11 > 0:19:15and she runs a free-from supper club serving up dishes like this
0:19:15 > 0:19:18dairy-free creamy aubergine dip.
0:19:18 > 0:19:20Cut the end of a...
0:19:20 > 0:19:22roasted aubergines, slice up some pepper
0:19:22 > 0:19:25and just throw that in the oven for, like, ten minutes.
0:19:25 > 0:19:27Then, tahini, to give it creaminess.
0:19:27 > 0:19:30Some sun-dried tomatoes...
0:19:30 > 0:19:32then we just blend it till it's smooth.
0:19:36 > 0:19:37OK.
0:19:39 > 0:19:41Mmm. That's really nice.
0:19:41 > 0:19:45It's very creamy and smoky from the aubergine.
0:19:45 > 0:19:49The aubergine dip is one of a trio of starters Ella's serving at
0:19:49 > 0:19:53the free-from supper club, along with vegetable spring rolls made
0:19:53 > 0:19:57with rice pancakes and a rich and creamy cannellini and tomato soup.
0:19:57 > 0:20:00It's quite a struggle in London, where I can go and find restaurants
0:20:00 > 0:20:05that actually cater for people that have those kind of intolerances.
0:20:05 > 0:20:08The main event is a beetroot and buckwheat risotto
0:20:08 > 0:20:10that, in spite of its name, is gluten-free,
0:20:10 > 0:20:15or a black bean chilli - both served with a kale and sweet potato salad.
0:20:15 > 0:20:19Sounds tasty, Ella, but are they going to hit the mark?
0:20:22 > 0:20:26You get that creaminess and texture. That's really good.
0:20:26 > 0:20:29'OK, so I'd cook that risotto for my free-from guests, but the proof
0:20:29 > 0:20:31'of the pudding is in the eating -
0:20:31 > 0:20:34and it's the pudding I really care about.
0:20:34 > 0:20:36'Banana and maple syrup flapjacks
0:20:36 > 0:20:40'and a dairy-free chocolate pot with a chia seed topping.'
0:20:40 > 0:20:42- It is really rich.- It's good, isn't it?- Really, really creamy.
0:20:44 > 0:20:48- Is that avocado?- Yeah. That's what gives it the creaminess.
0:20:48 > 0:20:50- It's so creamy, it's really delicious.- It's amazing, isn't it?
0:20:50 > 0:20:52Who knew, eh?
0:20:52 > 0:20:55Ella's really surprised me with her free-from food
0:20:55 > 0:20:59AND I'll never be stuck for recipes again when my gluten-free,
0:20:59 > 0:21:02lactose-intolerant, vegetarian friends come round for supper!
0:21:02 > 0:21:05I'm coming back. It was delicious, Ella!
0:21:10 > 0:21:13I am ALL about health and happiness today.
0:21:13 > 0:21:16My wilted red chicory is marinating in its orange
0:21:16 > 0:21:20and raspberry vinegar dressing and, before I cook my spice-crusted
0:21:20 > 0:21:23tuna steaks, I need to pull out the big guns -
0:21:23 > 0:21:25my little gems.
0:21:25 > 0:21:27Already got the chicory that's bitter
0:21:27 > 0:21:30and then this is just going to add
0:21:30 > 0:21:34just another little kick of flavour.
0:21:34 > 0:21:36I'm going to blowtorch them.
0:21:36 > 0:21:37A-ha.
0:21:38 > 0:21:40You'll have to talk over the jet engine.
0:21:40 > 0:21:43I can talk over the jet engine, sir, don't you worry.
0:21:45 > 0:21:48Here you are, Chief. Come and have a look at this.
0:21:48 > 0:21:50This, I think, my friend...
0:21:50 > 0:21:52Although it's not spicy, it's the bit that's going to give me
0:21:52 > 0:21:55the edge over your beef chilli fry.
0:21:57 > 0:21:59Layers of charred lettuce, white chicory,
0:21:59 > 0:22:03parsley and feta are topped off with the delicious wilted red chicory
0:22:03 > 0:22:08in orange dressing. This, my friends, is what you call a salad!
0:22:08 > 0:22:12This salad is definitely a bit different to that salad
0:22:12 > 0:22:14you get from Indian takeaways.
0:22:14 > 0:22:17On the other side of the stove, Cyrus is picking up the pace
0:22:17 > 0:22:21to catch up and get his beef chilli flash fry finished.
0:22:21 > 0:22:24I've never seen so much coming and going in one wok.
0:22:24 > 0:22:27He's really pushing the boat out to impress.
0:22:27 > 0:22:30The spicy marinated beef is in
0:22:30 > 0:22:34and out of the pan in a flash before another fistful of flavours goes in.
0:22:35 > 0:22:37Now, for me, I think that's a lot of ginger.
0:22:37 > 0:22:40Yeah, but I cut it so fine-shredded that you're not going
0:22:40 > 0:22:43- to actually feel it in your mouth so much, I think.- OK.
0:22:45 > 0:22:49I'm going to get on to my tuna. How far are you away from being ready?
0:22:49 > 0:22:54- I'm not fully ready.- I have to cook my tuna and my tuna has to go rare.
0:22:57 > 0:23:00So, Chef, you're calling it healthy. Why the butter, then?
0:23:00 > 0:23:02For me, cutting out the carbohydrate was one thing,
0:23:02 > 0:23:06but that didn't mean cutting out on fats. I've lost over 9st.
0:23:06 > 0:23:10- This is exactly my argument - all fat isn't bad, is it?- Absolutely not.
0:23:10 > 0:23:13But the fat and carbohydrate combination together
0:23:13 > 0:23:14could actually be more lethal.
0:23:16 > 0:23:18Cyrus woks the last of his veg,
0:23:18 > 0:23:22in the final sprint to the finishing line.
0:23:22 > 0:23:25- I'm ready to serve.- I know you're ready to serve.- Joe's a hungry man.
0:23:25 > 0:23:28- Joe, are you waiting? - Yeah, hurry up, Cyrus.- Hang on, Joe!
0:23:29 > 0:23:32Be patient, man. Good food doesn't come in a hurry.
0:23:32 > 0:23:35I'm not sure what he's trying to say there!
0:23:35 > 0:23:38My spice-crusted tuna salad looks lush.
0:23:38 > 0:23:41For me, the secret to living without something has been
0:23:41 > 0:23:43to replace it with something else.
0:23:43 > 0:23:47No carbs doesn't have to mean no texture. I've put the bite
0:23:47 > 0:23:53back into this carb-free salad by adding a spicy, crunchy crust.
0:23:53 > 0:23:56That's the texture and crunch that you want running through.
0:23:56 > 0:23:59The Spice Master's fillet is returned
0:23:59 > 0:24:01to the pan for a final flash fry.
0:24:02 > 0:24:07Cyrus's beef chilli with yogurt rice looks and smells amazing.
0:24:07 > 0:24:12He's combined powerful, healing spices to make a fiery meat dish
0:24:12 > 0:24:14and a cool, soothing yogurt dish.
0:24:14 > 0:24:16How clever is that?
0:24:16 > 0:24:19- That's the tuna salad...- I can't tell you how good that looks.
0:24:19 > 0:24:20- It looks amazing, doesn't it?- Yeah.
0:24:20 > 0:24:24Oh! Kid in toyshop.
0:24:24 > 0:24:25Absolutely.
0:24:25 > 0:24:29- Lovely crust on the top. - I could eat a plateful of that.
0:24:29 > 0:24:32It does taste a bit like a fillet steak. What I love...
0:24:32 > 0:24:35is the buttery creaminess of the tuna
0:24:35 > 0:24:38and the bitterness of the chicory. That's a mouthful of flavours.
0:24:38 > 0:24:41- Beautiful.- I can't believe that's actually healthy.
0:24:41 > 0:24:44- Once you start eating... - No, there's no unhealthiness here.
0:24:44 > 0:24:48- It's beautiful. For the charring of the gem...- Yes, of course.
0:24:48 > 0:24:50..he's bringing everything together.
0:24:50 > 0:24:53There's no point in even trying that. This is...
0:24:53 > 0:24:55You're just going to eat all of this.
0:24:55 > 0:24:59Come on, Joe, it must be time for some healthy red wine.
0:24:59 > 0:25:01Fish with red? Really? Well, why not?
0:25:01 > 0:25:06This is like a fillet steak of fish. It's an unoaked, chilled Pinot Noir.
0:25:06 > 0:25:08Think Pinot Noir, think under a tenner,
0:25:08 > 0:25:10think chilled and that will go with that kind of food.
0:25:10 > 0:25:14- This comes from a brand you might have heard of, Jacob's Creek.- Yep.
0:25:14 > 0:25:17And I imagine there's one or two people watching this show thinking,
0:25:17 > 0:25:20"We've got a wine expert on a food show recommending Jacob's Creek."
0:25:20 > 0:25:23Well, I think people are a bit down on this, they think
0:25:23 > 0:25:26it's old-fashioned, but in fact, these are pioneering wine-makers.
0:25:26 > 0:25:29- So, how much is that a bottle?- £7.50.
0:25:29 > 0:25:32For me, I think this goes very, very well.
0:25:32 > 0:25:36Kind of that slightly...almost bittery, but orangey, undertones...
0:25:36 > 0:25:39It goes really well with the salad, the chicory...
0:25:39 > 0:25:41It really matches it very well.
0:25:42 > 0:25:43And now, time to see
0:25:43 > 0:25:47if Dr Spice's flash fry is worthy of the competition.
0:25:49 > 0:25:52- This smell that comes from that...- Wow.- It is amazing.
0:25:52 > 0:25:56Tom, mate, you've got your work cut out here.
0:25:56 > 0:25:57Not to forget our ingredients.
0:25:57 > 0:26:00All the stuff going on in my head - the creaminess of the yogurt
0:26:00 > 0:26:04really brings all the spice and the heat down and...
0:26:04 > 0:26:07Ginger, garlic, turmeric, chilli, cumin -
0:26:07 > 0:26:10all of these together invigorating the soul and the body.
0:26:10 > 0:26:13You know it's good when he's going back for seconds.
0:26:13 > 0:26:16I'm not telling you who's winning. I'm just checking.
0:26:16 > 0:26:18That makes me a little nervous, I can tell you.
0:26:18 > 0:26:20He's just double-checking the curry.
0:26:20 > 0:26:24And all that flash fry needs is a flash drink.
0:26:24 > 0:26:28So, this is a great variety, which really only comes from wines
0:26:28 > 0:26:32from Chile and it's a great variety called Carmenere.
0:26:32 > 0:26:35Carmenere has been around for ages and it was actually a grape variety
0:26:35 > 0:26:37that was planted in Bordeaux, back in the day.
0:26:37 > 0:26:40It didn't grow very well there, so it was the forgotten grape.
0:26:40 > 0:26:43It was like some actor trying to get on to an English soap.
0:26:43 > 0:26:45So, it decided to move to Chile and then it got a big part
0:26:45 > 0:26:48in a Hollywood movie and now it's a superstar of Chile.
0:26:48 > 0:26:51The reason for that is that Carmenere needed more sun.
0:26:51 > 0:26:54Carmenere has a smell and a taste that always reminds me
0:26:54 > 0:26:56a little bit of green peppers.
0:26:56 > 0:26:59Almost a little bit of that raw, dry spice, a little bit of cumin
0:26:59 > 0:27:00and turmeric about it.
0:27:00 > 0:27:03Now this is about the most inexpensive brand you can get.
0:27:03 > 0:27:06This is Casillero del Diablo, but it wins trophies every year.
0:27:06 > 0:27:09£7, £8, something like that,
0:27:09 > 0:27:11and you don't need to be buying a more expensive one than this -
0:27:11 > 0:27:14it's the light, refreshing ones that work really well with a curry.
0:27:14 > 0:27:17It's very clean, it's very crisp and it does go
0:27:17 > 0:27:19- really well with the curry. - It's a very tasty wine.
0:27:19 > 0:27:21So, these wines, lovely as they are,
0:27:21 > 0:27:23if you can't get a hold of them, any alternatives?
0:27:23 > 0:27:25Look on the Food & Drink website
0:27:25 > 0:27:27and there's some other options that I've chosen.
0:27:27 > 0:27:30And you'll also find both our recipes for health and happiness.
0:27:31 > 0:27:35This is the crucial point. Which one are you going to choose?
0:27:35 > 0:27:38Bear in mind we're going to spend a lot of time together.
0:27:38 > 0:27:40Honest, hand on heart, I wish you could say both.
0:27:40 > 0:27:42They're such different dishes.
0:27:42 > 0:27:44But...
0:27:44 > 0:27:46I think that Cyrus has done an incredible job today.
0:27:46 > 0:27:49The actual texture, the cuddly warmth of this dish -
0:27:49 > 0:27:51I can't believe that's healthy food I'm eating
0:27:51 > 0:27:55- and I think he's done a fantastic job.- Cyrus, well done.
0:27:55 > 0:27:58You can have that. Joe, we'll have a word about this later, Chief.
0:27:58 > 0:27:59Sorry, Chef.
0:27:59 > 0:28:02Nothing makes me happier than fantastic food and drink
0:28:02 > 0:28:04and if it can be good for you, as well,
0:28:04 > 0:28:05that's job done.
0:28:07 > 0:28:10Argh! Argh!
0:28:10 > 0:28:12That's what I was afraid of, all along.
0:28:12 > 0:28:14If I get a bear hug, I might choke.
0:28:14 > 0:28:19Next time, I challenge Ching He Huang to make some dishes
0:28:19 > 0:28:22- to impress your guests... - This is blow-your-head-off hot.
0:28:22 > 0:28:25..to rival my fantastic finger food.
0:28:25 > 0:28:28Not a normal chicken nugget, it's a super nugget.
0:28:28 > 0:28:32And Joe has some big news about beer.
0:28:32 > 0:28:34Stop the press - cans are better than bottles.