Giada at Home (2008–…): Season 6, Episode 18 - Feel-Good Food - full transcript

Looking and feeling great
doesn't mean depriving yourself
of the foods you love.

I have a menu that'll make you
feel good inside and out.

Yummy!

Egg and kale breakfast wraps,

sunshine on a plate.

Sautéed veggies, hummus,
and a poached egg

wrapped in a warm tortilla.

Roasted vegetables
with chipotle cream.

Crunchy pita
topped with bright veggies,

hardy beans,
and a spicy kick.

Grilled salmon and pineapple
with avocado dressing,



one of my favorite
light dinners.

Grilled, succulent fillets,

sweet pineapple rings,
and a creamy dressing.

Banana and walnut smoothie,

a feel good treat
to satisfy your sweet tooth.

Smooth, creamy,
and delicious.

It's feel good food
that your family will love.

♪♪

♪♪

I'm halving some grape tomatoes

for my egg and kale
breakfast wraps,
and these are quite fabulous.

In fact, you can even make
this mixture the night before

so you can make making
these wraps really easy
and fast in the morning.

It's a great way
to start your day.



We're gonna heat up a pan
and add a little bit
of olive oil.

You could use any kind
of tomato you really want,

I just really like
the grape tomatoes,
they cook really quickly,

and they're nice and sweet.

We're gonna chop up a shallot
to add a little bit more flavor,

and the shallot's really nice
and mild and sweet.

We're gonna make
a really quick little sauté
of tomatoes and kale,

and then season it
with a little bit of garlic,

thyme, and shallots,

and then on top of it,
we're gonna put a poached egg,

put it in a wrap
with some hummus,
and eat it up.

We're gonna add
a little bit of salt

and then two cloves of garlic.

You can add as much
or as little garlic as you like.

I like just a little bit
of garlic flavor,

basically making
a very fresh tomato sauce.

Let's give this
a quick little stir.

Just toss it a little bit
so the tomatoes
really start to cook.

Mm, that smells good already.

Then, to the tomatoes,
we're gonna add

some fresh thyme,
and I grow a lot of thyme
in my garden.

It's an herb that is very hardy,
very easy to grow.

Nice, lemony flavor to it, plus,
because we're gonna use kale,

and kale's
a pretty hardy vegetable,

you want an herb
that can kind of hold up
to that and really season it.

And, for a little pep,

this is completely optional,
but if you want to make it
slightly spicy,

add just a little bit
of red pepper flakes.

Very minimal, but it gives it
just that little extra kick,

and sometimes,
I need that in the morning.

All right, now,
time for the kale.

So I have five leaves of kale,

and I think that, right now,

kale is probably one of
the most popular vegetables,

and if you look at
a restaurant menu,

you will see that they do
everything under the moon
with kale.

Since you can find so much kale
at the grocery store
and it's so good for you,

it's a really great way
to add in a different vegetable

so that you're not
always using spinach,

which is usually
the thing you'll find
in these kind of wraps.

Just take the stem out,

we'll chop the leaves,
and then we'll cook them,

and they kind of wilt down
just like spinach does.

Kale is a great way to start
the day, and it's full
of great vitamins.

I mean, any leafy green
like this is gonna be

pretty extraordinary for ya.

A little bit of salt, and...

maybe just a tiny bit
more olive oil.

And then just start tossing it.

So while that cooks,
we're also gonna add
a little bit of fresh basil.

Sweet, nice basil.

Great texture, great flavor,
and really does perfume
the whole mixture.

Give it another little toss.

Let's grab our eggs.

I keep the eggs cold
until right before
I'm ready to poach them.

We've got some water
that we've got boiling.

I want to add some salt
just to flavor the water.

I'm gonna grab a lemon.

When people poach eggs,
usually they'll either do

a little bit of vinegar
or some lemon juice.

You need a little bit of acid
to keep the egg

from falling apart
in the actual water,

'cause you want
to keep it intact.

I take the back of a spoon,

and I create a little vortex
in the actual water,

and then I'm gonna crack the egg
and dump it in the center
of the vortex

and leave it alone
for about 3 minutes,
just to cook it.

We grab a cold egg,
and it's key to have a cold egg,

because that way,
you have more of a chance of

the egg yolk staying together.

While that cooks...

I'm gonna get started
on my tortilla.

So I have some 10-inch
whole wheat tortillas.

I'm gonna grab one tortilla--
you can warm them up in the oven

at 250 degrees, just to
soften them a little bit.

You can do that
in the microwave,
you can do it in the skillet.

Just keep them warm
so they're nice and pliable.

I'm gonna spread a little bit
of hummus, and this is
just store-bought hummus,

just makes life
a little bit easier
when you're making breakfast.

Garbanzo beans are a great
source of protein,

and you just spread it out,
and it also acts as the glue

to hold everything in here,
so when you eat it,

it makes it really easy to eat.

We're gonna add

a few spoonfuls

of the greens.

You can see how pretty
the colors are already.

That's what you're going for.

It makes you smile
in the morning.

On top of that,

we go for our egg.

And I like to do one egg
at a time.

It just makes it
a lot easier to control.

And you put the egg
right in the center there.

I take a little paring knife,

and I just make a little slit
in the top of the yolk.

Let it seep all over
into the veggies.

Then, I grab a fork.

We're gonna fold this over
to make it into a wrap,

and you see how the hummus
allows everything
to stick together?

And you could close that off
if you wanted to,

or you could leave it open,
just makes it easier.

I like to leave it open
so you can see the prettiness.

And then, I'll show you
what it looks like
on the inside.

You can see
all of the filling

with the yolk,
and it just looks super yummy.

It's the perfect little package
for breakfast--

sweet tomatoes,
perfect amount of greens.

Up next, my roasted vegetables
with chipotle cream.

Talk about a feast for the eyes.

This vibrant dish tastes
as great as it looks.

♪♪

I'm finishing up
with my two zucchini

for my roasted vegetables
with chipotle cream,

and I've already cut
1 pound of butternut squash,

and I made the cubes
for the butternut squash

a little bit smaller
than the zucchini,

because they take
a little longer to cook,

and I wanted to cook everything
together in the oven.

So zucchini, butternut squash,
and red bell pepper,

and you could kinda use
whatever veggies you want.

I really like this combo--
I love the color,

and I love the flavors.

Now, we want to add some beans.

I like a little beans
for a little bit of protein,

and so I'm just using one
15-ounce can of kidney beans.

I just drain and rinse it,

and then we want to season
all the veggies together,

'cause we're gonna roast them
in the oven and give them
a nice amount of sweetness.

So a little bit of olive oil,

and, to keep it
nice and moist, some salt.

Then, to add lots of flavor,
we're gonna add

1 and 1/2 teaspoons
of dried oregano.

You want to use dried oregano
since we're gonna bake this
in the oven for about 1/2 hour,

so fresh herbs
would sort of burn up,
so you really want something

that can hold up in the oven,
and the dried oregano

and the dried herbs
are really good with that.

And we're also gonna add
about 2 teaspoons
of ground cumin,

and the cumin adds a nice warmth
and will work really well

with the chipotle cream
we're gonna add later on,
as well.

Now I just wanna mix it
with my hands,

make sure that all of
the vegetables and the beans

are coated with
the oregano and the cumin.

I'm gonna pop these
in a 425 degree oven
for 30 minutes

until they're roasted
and golden brown.

♪♪

I'm making my chipotle cream
for my roasted vegetables,

and as you can see,
they're golden brown,

and they look so good.

So for the chipotle cream,
we're gonna use 1/2 cup
of Greek yogurt,

and the idea
with the Greek yogurt
is that they strain it,

and so it's
a little bit thicker,
which works really well

with a cream like this...
there we go.

Then, we're gonna add
a little kick of flavor to this.

We're gonna use
a chipotle pepper.

It's a jalapeno that's marinated
in spices and a tomato paste

and a little bit of vinegar.

So you want to make sure
that if you don't like

a lot of spice
in your chipotle cream,

you want to use
maybe a little bit less,
maybe use half.

And we're putting the seeds
and everything in there.

I like a little bit of a kick,

especially when
you're not adding meat,
just to kind of--

opens up your taste buds,
and it makes everything
taste really good.

And then, we're gonna add
a little bit of lime juice.

Cut it horizontally like this,

and then a lot of times,
when you squeeze it,

you can get a little bit more
juice out of it.

We're gonna do about
1 tablespoon of lime juice.

And we're gonna do
1 teaspoon of agave--

just a little bit of sweetness,
and I love the texture
of the agave.

It's not too thick,
it's not too thin,

and it's not smoky, it doesn't--
it just adds sweetness

without changing
the flavor at all,

and then you just
mix it all together,

and that's how easy it is
to make chipotle cream.

So now, time to put this
all together.

I'm gonna grab a plate.

We're gonna grab
one of these pitas,

and what I did with the pita
is I opened it up,

and I toasted it
until it's nice and crispy.

Then...

we're just gonna add
the veggies right over it.

You want to give the veggies
a chance to kinda cool
a little bit,

and look how colorful it is--
you want to make sure
your food has lots of color,

'cause that's what's gonna
make you want to eat it.

And then you just do
a little chipotle cream

right over the top.

It looks really pretty--
okay, and this is
the way I like to eat it.

So I like to break off a piece,

I put a bunch of veggies on it,

and I kind of just scoop it.

There we go.

[pita crunches]

It's like the pita

is the perfect little
fork or spoon

to kind of eat
all the veggies, you know?

The veggies are slightly sweet

with that spicy kick
in the chipotle cream.

Mm!

This is such a great lunch--

great lunch, light dinner,

whatever you want it to be.

Mm mm mm.

So delicious
and totally satisfying.

All right, up next,
my grilled salmon

with pineapple
and avocado dressing.

Simple yet dramatic.

Herby, creamy,
and grilled to perfection.

♪♪

I'm chopping some herbs

for my grilled salmon
with avocado dressing.

What I like to do
is season the salmon

with a little bit of herb oil
just to give it
a little extra flavor,

and then I just put it
on the grill for just
a couple of minutes

to create a nice crust
on the salmon.

We're also gonna
brush this herb oil
on some pineapple slices.

It's a really nice,
light dinner.

It's one of my favorite dinners
to eat when I've come
off of a long trip

and I've been traveling a lot
and eating out a lot.

I just chopped up some chives,

and now I'm gonna
chop up some tarragon.

The licorice flavor
works really well with seafood.

So I'm gonna do sort of
a combo of different herbs.

And then we're also gonna use

some basil.

I love basil--
nice, fresh flavor,

and I always think,
when you're trying
to lighten foods up,

fresh herbs are
a really great way to go.

So what we're gonna do is
we're just gonna add

half of the herbs
into this bowl

and the other half,
we're gonna put in
the food processor

for the avocado dressing.

And then we're gonna add
a little bit
of olive oil in here.

A little salt
and a little pepper.

Just mix this all together,

and that is the herb oil--
very, very simple.

So now, let's grab the salmon

and the pineapple--
I got some really pretty salmon.

The colors of this dish
are fantastic.

So I have two pieces of salmon.

They're 4 ounces each,
and then I have

two slices of pineapple,
and I'm using fresh pineapple.

Now, if you can't
find fresh pineapple
at the grocery store,

you can just use
canned pineapple.

You just want to really
make sure and wipe down
the pineapple really well,

because sometimes
they're too wet.

You really want to get
a nice grill mark.

Put the herb oil
right over the pieces.

Put some on the pineapple.

This is a really great mixture
of colors and textures
and flavors.

I really love it,
all three together.

So now, we're gonna get it
on the grill,

and you want to make sure that
the grill pan is nice and hot,

and you want everything
to sizzle as soon as
you put it down.

So let's start with the salmon--
we're gonna put herb-side down.

[sizzling]
There we go.

And...

[sizzling]

That is a hot grill,
that is what we want.

And then we'll do
the same with the pineapple,

herb-side down,
and we're just gonna grill it
for a few minutes.

[sizzling]

So while that grills,

let's get started
on the avocado dressing.

So what we're gonna do is
we're gonna take a nice avocado,

and you want to halve it,

and we're only gonna use
half of an avocado.

Avocados are really
good for you.

I like to just score the avocado
in my hand like this,

and then use a spoon
to just spoon it out,

just the same way I make
guacamole or any of that.

So we're gonna take
the avocado and just add it
right on top of the herbs

that we added in here before.

This is
a really great dressing

you could add on salads,

toss over a baked potato,
or even toss with warm pasta.

It just--it's really yummy...
or even use it as a dip.

We're gonna add the juice
of one lemon,

kind of add a little citrusy
bite to it all.

Then we're gonna add
one garlic clove,

'cause I want to add
a little bit garlic flavor
to this, but not a lot.

I'm gonna add
a little secret ingredient--

it's anchovy paste,
and I always have it
in my pantry,

and I just add
just a little hint,

just like 1/8 of a teaspoon
of anchovy paste.

It adds that little bit
of salty bite

that you just can never
put your finger on,

and if you don't want
to use anchovy paste,

then you can always use
a little extra salt.

Salt, pepper,

and then we're gonna use
a little bit of olive oil
to kind of loosen it up

and turn it into a dressing.

All right, now before
we blend this all together,

let's flip our fish

and the pineapple.

Ooh, yeah...gorge.

And the key to getting
really nice grill marks is
to leave the salmon alone

for the full 3 to 4 minutes
that you're cooking it

so it creates a nice crust.

And then the pineapple,
ooh, yeah.

Beautiful pineapple!

While that continues to cook,

let's blend this all together.

[food processor whirring]

Ahh, the herbs,

a little bit of garlic.

Let's see if
the seasoning is right.

Mm!

It's a winner!

Grab a plate,

and I'm gonna show you
how to put this all together.

You're gonna see
how beautiful this is.

So we're gonna grab
a piece of pineapple.

Look at those beautiful
grill marks.

We're gonna add
a piece of the salmon.

And...

some of the avocado dressing

right over the top.

And then, best part,

I love the color combo,
and I love the fact

that it's got some sweetness

and it's got the creaminess
from the avocado.

And then you've got
the salmon in there, too.

Okay.

It's hot.

Mm, mm!

The pineapple is so good.

It's warmed through,
and it's slightly smoky

with the soft salmon
and then the creamy avocado.

This dish makes me very happy.

Up next, a really fun dessert
that you can share--

my banana walnut smoothie.

It's a sweet
and heavenly dessert

in a glass.

♪♪

I'm starting with
my banana for my banana
and walnut smoothie,

a really healthy,
sweet treat,

which I love.

Actually, I feel good
when I drink it.

It's good for me,
and it tastes delicious.

Slice up a half a banana,

and we've already got
1 and 1/2 cups of ice
in the blender.

This is very easy
and very good.

And then we're gonna use
about 3 tablespoons of walnuts.

It's about four whole walnuts.

And we're just gonna
chop up the walnuts.

And I love the combo
of the walnut
and the banana together.

I think they're
a really nice mix.

Plus, walnuts are
sort of decadent,

so a little bit goes a long way,
but the flavor is fantastic,

especially in the smoothie.

Then we're also gonna add
two dates,

and the dates
really add creaminess

and a sweetness, too.

They're intensely
sweet and chewy,

so they're really good in here.

Nothing kind of sweetens this
quite like a date does.

You would think a banana
would do it, but it doesn't,
it's not enough.

The dates really add
an amazing amount of sweetness

and thicken the smoothie,
as well.

Then we're gonna add
1/2 cup of coconut water.

Coconut water's become
really popular,

and you can find it
at the grocery store.

It's quite good for you,

and it really
hydrates your body,

and...

to reinforce the nutty flavor
and add another element
of creaminess,

we're gonna add
1/2 cup of almond milk,

and you want to use
unsweetened almond milk

just really to keep
the sugar content down.

And that's it!

So now, we're just gonna
blend this all together.

This could even be a meal
if you need, like,

a really quick meal
in the morning or at lunchtime,

this could be it.

[blender whirring]

Ahh! Smells so good.

So we're just gonna
pour it in here.

I'm gonna show you
how nice it is,
look at that.

Yummy!

Put a little straw in it,
give it a little stir.

Mm!

It's perfectly sweet.

Nice and smooth.

Mm!

A delicious, sweet treat,

and I feel good drinking it.

Here's to feeling good.

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