Original subtitles

Some of my fondest memories

are my mum cooking curries at home, back in London,

and the Caribbean has a lot of different types of curries,

depending on the different islands,

so we used to have...

..one of the ones that my mum used to cook a lot was a goat curry,

and I'm gonna be doing that recipe today.

I'm gonna go very simple and do a Malaysian fish curry.

We're gonna make the curry paste from scratch

and it's with beautiful, you know, New Zealand fish

and served up with a cauliflower and brown rice,

so packs lots of veggies in there too.

Beautiful.

Mike, I know you love a curry,

so I'm going to do a really simple Malaysian fish curry.

Yum! Have you been to Malaysia?

I have, and I love a fish curry.

Oh, it's a good one isn't it? Yeah. It's beautiful.

I don't think we actually eat enough fish,

and a fish curry is a great way to do it.

It is! Truly. And it's really easy as well.

What's surprising is how easy it is

to make a paste for your curry,

which, you know, until you do it, you don't realise

that you usually have the ingredients on hand

and they come together so quickly and the taste is so beautiful.

You can't replicate it, right?

Like, a fresh curry paste is the secret

to so many... so many beautiful dishes.

Yeah. So true.

So, I've got a good hit of ginger in there with some garlic.

I'm going to add some chilli flakes,

because that's what I have on hand.

But you could add fresh chilli, of course.

And there's some of that beautiful golden turmeric to go in.

Some water to help it blend together.

I might actually get you to cut that shallot for me.

You could also use a scallion.

Again, sort of what's on hand.

We'll add some tamarind paste. About a teaspoon.

Tamarind's a nice one to use.

Obviously it's something they use quite a lot of in Asia.

Yeah.

Real good distinctive flavour, again.

Do you want all of this in there? Yes, please.

And then some coconut oil.

The coconut flavours in curries

is always just the best way to do it.

Yeah.

And then we'll blitz that one up before frying it off in the pan

and getting the rest of the curry going.

Awesome.

Love the colour.

It's beautiful, isn't it? Yeah. So vibrant.

OK, if you could crank up the fry pan for me.

Probably want around a medium to high heat

to fry off the spices and the curry paste.

So, you're going to marinade your fish with the paste

or you're going to do it all together?

No, I'm just gonna do it all together,

because I want this to be a quick and easy meal.

I love that curries can be fast food.

Yeah, absolutely.

You don't always have to go through a long cook process.

You can make them happen really quickly,

and especially using a nice quality fish.

This one is a New Zealand... hoki to Australians,

but blue grenadier to the Kiwis.

And that one... because you can see the fillets are quite thin,

they're gonna cook really quickly,

which, for me is just an absolute winner for a curry.

It's great for a quick meal.

But it's also one of the reasons why I think people struggle

with the thought of cooking fish at home,

because of how quickly it can cook.

That's right.

So you just...you just got to adjust your timings

to the size of your fish,

the same way you would with a steak.

If you've got a thick steak, you cook it for longer.

If you've got a thin steak you cook it for less. Same with fish.

So apply the same principle, you know,

and you'll have far better joy of cooking fish at home.

That's right.

Then we'll add some stock into the pan.

We'll just stir as we go.

That's a veggie stock.

And some coconut milk.

And actually, now that this is happening in the pan,

I'd love for you to get started on our cauliflower component

of our cauliflower and brown rice.

So, I obviously like to pack lots of vegetables into my meal,

so I'm finding all sorts of ways to do that here as well,

and one of my little tricks is to actually grate the cauliflower

and then stir fry it with some brown rice.

You can use sesame oil or coconut oil.

It's a nice way of sneaking it in there.

Yeah.

Now, you could also rice your cauliflower in a food processor.

That'll make it happen really quickly.

But I've gotta get this guy working, so...

Her exact words before was she wanted to see my guns.

That's it, that's it. See the guns in work.

So we'll bring that up to a simmer

and then just let it simmer for about 10 minutes or so

so the sauce of the curry thickens

before we drop our fish into the sauce.

This fish has cooked perfectly.

There's a nice thickening in the curry sauce.

That sauce looks so velvety.

It does. It looks gorgeous.

Try a bit!

Oh, please! Don't have to tell me twice.

(BOTH LAUGH)

We've got our cauliflower and brown rice,

which we've stir fried together with the sesame oil

and a good pinch of salt.

How's it taste? Beautiful.

Does it need anything? Honestly, though.

Like, this is your time to shine.

(LAUGHS) No. It's gorgeous. It's coconutty.

Like, it's rich.

It's creamy without being overly creamy, if that makes sense,

'cause you've got the stock in there as well.

And it's a nice gentle heat.

Do you want to whack some broccolini

on our brown rice and cauliflower?

And then we'll get the fish in as well.

Lots of greens. Very vibrant dish in the end, isn't it?

What can be just a bit of beige with rice and curry,

can be popped with colour with turmeric

and vibrant greens and some lime on the side,

because that citrus with the fish is perfect.

Yeah, look at that.

Look at that gorgeous fish.

Poaches up so well.

Hey, I'm gonna go two. Why not?

Because, you know, there's two of us

and I don't particularly want to share.

(LAUGHS)

I'm a real sucker for actually finding ways

to just eat the curry sauce.

Oh, honestly. Yeah.

So, if we had roti or naan.

Like, I know this is Malaysian fish curry,

but any way to get extra sauce for me...

..is a winner.

Let's get some lime on the side.

A little bit of extra pepper for me to finish.

And that's a pretty fast curry.

Fast food, I like to call it.

I mean, it's just... It's beautiful.

The coconut, the chilli, the spice, the creaminess of the sauce.

And plenty of it. Plenty of it.

Is it lunch time yet? (LAUGHS)

It's a lot of spices, I'm not gonna lie.

It's a lot of spices.

But with a lot of spices comes a lot of flavour, Jaq. A lot of flavour.

So, I'm going to start off by making a curry paste.

Can you dice up my onion and my chilli for me, please?

Yep. I'm using a habanero today.

I would traditionally use a scotch bonnet,

but my greengrocer didn't deliver any.

(LAUGHS) Gotta work with what you've got.

You gotta work with what you've got.

OK, so I'm basically... I'm going to pack this full

of those sort of traditional flavours

that you would associate with a goat curry.

So I'm starting off with turmeric, some cumin.

My heat of dry chilli powder.

I've got some allspice, some clove and ginger.

One garlic clove.

You can throw in onion and chilli, please.

And left all the chilli seeds in as well.

Yeah! So good hit of spice from those.

We like it hot. Hot, hot, hot.

And I'm just rolling my limes to just...

When you squeeze, it just helps release the juice.

It's a nice tip, that one, especially because limes

can be a little bit harder initially, can't they?

I just do it with all my citrus.

Get all that lovely juice in there.

I love a curry paste like this as well,

because the onion and the garlic

are great sources of our prebiotics,

which are what fuel our gut microbes.

And then we get all the warming spices, you know,

the chilli, the cumin.

So really do give our body such a boost of nutrition

through the spices just from the curry paste alone.

Look at that.

Curry's good for ya. Love that.

'Cause I eat a lot of curry. Yes!

(BOTH LAUGH)

Alright, that's enough.

I think curry pastes are a really cool way

to debunk the idea that people believe

that cooking from scratch is more time consuming

or more difficult, or is a bit more, you know,

uh, takes a lot more effort, 'cause it truly doesn't.

It is like a throw in, blitz it up, great flavour.

Yeah, I mean, back in the...

Well, back in the day. A lot of people still...

A lot of people still use mortar and pestle

and I love a mortar and pestle.

But, you know, now with some of the blenders,

it's so quick and easy to do yourself, you know,

and then you know exactly what's in there as well.

So I've got some nice chunky pieces of goat meat here, OK?

So, they're quite big, quite substantial,

'cause I'm going to cook this for a while.

And I know I always say to you guys,

if you don't have time to marinate it, it's OK.

This time, you've gotta marinate. You've got to.

You've got to find the time to do this the day before.

OK.

12 hours in the marinade, it's a different product,

It's completely, completely different.

So I'm going to pop this in the fridge for 12 hours.

Magic of TV, show you what it looks like afterwards.

OK, so you can see the colour of this after marinating overnight.

So what we're gonna do now

is we're gonna brown it off in a really hot pan.

And then we're gonna add our chilli to it.

Again, I'm using habanero rather than scotch bonnet.

We've got some garlic which is going to go in there, some cinnamon.

And then I made a goat stock. Slowly braised it for about three hours.

And then I'm going to show you the next step,

which is going to make it into a delicious curry.

So we can see you've got the goat literally sizzling away over here.

It's got already a beautiful consistency.

The sauce. Nice amount of heat in there.

Still not quite hot enough. Oh, OK.

So what we're going to do, I like to, in my curries,

I separate out a few of the bits.

So, Jaq, can you cut the onions into wedges?

Yeah. And then do slices of the chilli?

So, at this stage now, I'm going to add in some more cinnamon,

some thyme, some brown sugar,

'cause there is a bit of heat in there

and you want to balance all of those spices.

And also I want to balance the acidity of the tomatoes

that are going in now - tin of tomatoes.

And like I said, the coconut milk is the last thing to go in

when we add in the onions and the rest of those chillies.

So you can see that sauce

is just starting to come to the boil again.

We're going to let that simmer away now for the next hour.

Half an hour in, we'll add the coconut milk,

the onions and the chilli back.

I mean, look at the beautiful consistency to this sauce now.

It's just been ticking away.

Obviously four hours in total.

The last half an hour of that coconut milk

and the onions and the tomato.

It's just...

Oh, it makes me... Deep and rich, isn't it?

Just delicious.

And it's, you know, it's not too rich,

'cause obviously there's a lot of...

..there's a lot of curry base in there,

so it's just a gorgeous sauce.

And because we added in those onions and chillies later on,

everything just holds their shape a bit more.

You know, that goat's just going to pull apart.

And then we serve it with our rice,

and I've just got some plantain crisps here.

Yum! A little bit of a garnish.

Obviously plantains are huge, you know,

huge vegetable that we eat or fruit that we eat in the Caribbean,

um, especially in Jamaica.

I absolutely love them. There you go, guys.

My Jamaican goat curry.

Beautiful rice.

Some plantain crisps.

Enjoy.

I have to admit, I don't really have a sweet tooth,

but I am very partial to a muffin or a cookie

or some sort of a baked good,

so that's what we're going to make today.

I am going to make some cookies with my secret ingredient,

which is hemp.

Now, hemp is really, really interesting,

and this product in particular

is fantastic to add to your baked goods,

but also into smoothies

or anywhere where you want to boost up the protein

and add a few extra nutrients.

So, this is protein extracted from those hemp seeds

and I'm going to use it in my cookies today.

So I'm going to use about half a cup of my hemp protein.

And then I'm just going to add all my dry ingredients here,

my wet ingredients here, and then mix it all together.

Basically, that's all you do.

So I've got some rolled oats and some pepitas,

and you can add whatever nuts and seeds

you've got in your fridge here.

And that's just some ground almonds and some almond meal.

I just grind this up.

You can either buy it ready ground or I like to grind it up myself

in my blender.

So that's just some ground oats.

And then some dark chocolate chips.

Or you can buy a big block of dark chocolate, chop it up yourself.

Lots of antioxidants going in there from my dark chocolate.

And then I've cheated a little. I'm using mixed spice.

But if you want to put in some cinnamon,

some fresh nutmeg, a little pinch of cloves,

those are the sorts of spices that you want in there.

And then you basically mix up your dry ingredients together.

So I've got my dry ingredients all here.

Now I want to add a bit more sweetness,

so I'm going to use some dried fruit,

but I've already soaked my raisins.

These are just raisins.

Soak it in some boiling water for at least 10 minutes first,

and then they'll plump up and be beautiful in your cookies,

rather than be a sort of dry part of it.

So I've got my raisins there, so I'll just scoop out...

I am going to add the water,

but I'm just going to scoop out the raisins first,

just to make sure that they mix really well

through all my dry ingredients.

Then my wet ingredients.

My secret power, again for some whole food sweetness,

is from some nice ripe bananas.

So, a couple of bananas into my bowl.

And just roughly mash them with a fork.

So, the really ripe bananas

is what you want to use in your baking,

and it's giving whole food sweetness.

These are natural sugars,

and you're still getting lots of fibre, potassium,

other nutrients that are present in your bananas.

OK, and then I'm going to add in my extra virgin olive oil,

and I've got about quarter of a cup of extra virgin olive oil.

A little extra sweetness from one of my favourite natural sweeteners,

which is maple syrup.

And then just mix that all together really nicely with your fork,

pour it into the dry ingredients, and then give it all a good mix.

So, just have some water ready

and add just a little water at a time.

You don't want it to be too wet.

So, once your mixture is all nicely combined,

it's time to get a little messy.

We have to get our hands in there,

so obviously make sure you have clean hands.

And my little tip for doing this without getting in a complete mess

is to start with wet hands yourself.

Get your hands a little bit wet,

and then literally take a spoonful of your mixture,

form it into a ball,

pop it onto the sheet,

and then just flatten it with your fingers to make a cookie shape.

And you can make these as small or as large as you like.

So, these are not going to spread too much on your baking tray,

so don't worry if they're...if they're quite close together.

You should get... Depending on the size of your cookies,

you'll get 10 to 12 cookies out of this mixture.

And then it's going to go into the oven at 180

for about 20 minutes,

maybe half an hour if your cookies are a little bit bigger.

But keep your eye on them from about 20 minutes

to make sure that they don't burn.

So these are honestly my go-to healthy snacks.

I've boosted the protein with my hemp protein.

I've got the goodness of oats,

a little cheeky dark chocolate in there.

And honestly, these are just delicious.

We're gonna have a smashing time with my spiced smashed potatoes.

Let's do it.

I've had some baby chat potatoes just boiling away

for about 15 minutes.

I just want to cook them till they're just soft.

You can tell with my skewer.

The skewer's just going through, which is absolutely perfect.

I've got my strainer here,

then I'm just going to carefully transfer the potatoes

into this bowl.

I love smashed roast potatoes

because that increased surface area just gets all crispy and amazing.

They'll be the best roast potatoes you've had in your life.

Now we're going to add some flavour.

First, we've got some ghee. Some clarified butter.

We want a good whack of that ghee in here.

That's going to help to make our potatoes

nice and delicious and crispy.

Thank you.

Then some freshly cracked black pepper.

Gorgeous.

Then we need a good whack of salt.

Because potatoes need salt to help them crispen up.

Then we're going to add some spices.

So, here we've got a coriander and cumin mix

I'm just going to sprinkle.

Smells amazing.

Get a good sprinkle of that onto our potatoes.

And then we've got some paprika.

Love paprika.

And that's it.

All I want to do is give these potatoes a good toss around,

make sure they're all covered in the ghee and the spices.

Alright. Then we get our oven tray, pour the potatoes into the tray.

Don't lose any of that goodness in there, though, guys.

Get that all out.

That is flavour.

Alright.

Give them a good shake and you can toss them around again.

Then, potato masher.

This is where the smash comes in.

Let's give our potatoes a good smash down.

Yes.

Get violent with it.

Alright.

Get in there.

And as these cook, that extra surface area,

all those fluffy little bits,

they're going to get delicious and crispy.

Don't peel your potatoes.

I love roasting my potatoes with the skin on.

Gorgeous. Ready for the oven.

200 degrees until they're beautiful, crispy and golden.

Maybe half an hour or so. We'll see.

Have a look at these.

This gets me excited.

All those little crispy bits on there.

Enough talk. Let's get them on our board.

Pile them up.

That's what it's all about.

You'll never roast potatoes the same way again.

Don't leave any behind.

Just to finish off, some chopped chives.

A good scoop of sour cream smack-bang in the middle.

Dollop that on.

Sprinkle with our chives.

Little bit more salt.

Ah, there we go.

Next time you roast potatoes, spice them and smash 'em.

Captions by Red Bee Media