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HI, ALTON BROWN HERE.
AND I WANT TO TELL YOU A RATHER PERSONAL STORY
THAT STARTED, OH, UM, NINE MONTHS AGO
WHEN I WALKED INTO THE EDITING ROOM
HERE AT "GOOD EATS" INDUSTRIES
AND SAW SOME DISTURBING IMAGES FROZEN ON A SCREEN.
NOW I'M GONNA SHARE THEM WITH YOU,
BUT I HAVE TO TELL YOU, THEY'RE SHOCKING AND DISGUSTING
IN THEIR NATURE.
SO HAVE A LOOK, WON'T YOU?
THIS WAS SHOT AT A CRAWFISH FARM IN LOUISIANA.
YOU SEE THAT? THAT'S--THAT'S ME.
AND THAT-- THAT'S--THAT'S ALSO ME, ALL ME.
OOH, LOOK AT THAT, ME.
AND THERE AGAIN, ME.
NOW NEEDLESS TO SAY, I FIRED THE EDITOR,
DESTROYED THE TAPES AND TRIED TO DENY THE FACT
THAT, WELL, I LOOK LIKE MARLON BRANDO CIRCA 1979.
(airplane engine)
BUT THE NEXT MORNING, FOR THE FIRST TIME IN TWO YEARS,
I GOT ON THE BATHROOM SCALE.
AND WHAT DID IT SAY?
I DECIDED STANDING THERE AND THEN
THAT EVERYTHING WOULD CHANGE
AND THAT I WOULD SHED 50 POUNDS OF UGLY FAT.
NINE MONTHS LATER,
AND HERE'S THE 50 POUNDS OF UGLY FAT I LOST.
PRETTY UGLY.
OF COURSE, THIS IS ACTUALLY LARD, BUT YOU GET THE POINT.
THE ENTIRE STORY, COMPLETE WITH HELPFUL TIPS,
CAN BE FOUND IN MY NEW MEMOIR,
"BUFF LIKE ME."
IT'S JUST THE WORKING TITLE.
I-I FIGURED THERE'S NO HARM IN TAKING TIME IN THIS PROGRAM
TO SHARE A FEW OF THE FOODS THAT HELPED ME MOVE AWAY
FROM "APOCALYPSE NOW" BRANDO
AND JUST A LITTLE CLOSER TO "STREETCAR NAMED DESIRE" BRANDO.
AND WHAT'S REALLY IMPORTANT
IS THAT I DID IT ALL ON A STEADY DIET OF...
♪♪
Closed Captions provided by Scripps Networks, LLC.
Captioned by Closed Captioning Services, Inc.
BEFORE WE GET STARTED,
MY ATTORNEYS ITCHY AND TWITCHY
WANT YOU ALL TO KNOW
THAT I AM NEITHER A PHYSICIAN NOR A DIETICIAN,
AND THAT THE INFORMATION ABOUT TO BE PRESENTED IS, UH,
EXPERIENTIAL, EXPERIMENTAL AND EXPLORATORY IN NATURE?
GUYS, I'M NOT, YOU KNOW, TRYING TO SELL ANYTHING HERE.
I'M JUST--OH.
UM, ALSO, I SHOULD STRESS THAT BEFORE BEGINNING ANY DIET PLAN,
YOU SHOULD CONSULT YOUR PRIMARY CARE PHYSICIAN?
AAH. (makes choking sounds)
WAIT A SECOND. WAIT A SECOND.
I-I DIDN'T-- I DIDN'T SEE A DOCTOR,
AND EVEN IF I HAD, IT WOULDN'T HAVE BEEN THIS GUY.
I MEAN, HE'S THE CAMERAMAN, FOR GOODNESS SAKES.
LOOK, I'M TELLING YOU, THIS ISN'T ABOUT A DIET
IN THE MODERN AMERICAN SENSE, OKAY,
BUT RATHER FROM THE ORIGINAL MEANING
AS DERIVED FROM THE GREEK DIAITA, MEANING "WAY OF LIFE."
NOW MY DIAITA WAS WAY OUT OF WHACK, OKAY,
AND I JUST WANT TO SHARE WITH THESE NICE FOLKS AT HOME
A FEW OF THE WAYS THAT I WHIPPED IT BACK INTO SHAPE.
OKAY, SO I REALLY DON'T NEED YOU FELLAS, OKAY?
AND BECAUSE MY WEIGHT IS DOWN,
MY CHOLESTEROL, TRIGLYCERIDES
AND RESTING HEART RATE ARE ALL DOWN,
I WOULDN'T NEED YOU EVEN IF YOU WERE A REAL DOCTOR,
WHICH HE'S NOT.
OOH.
TO YOUR CAR, GASOLINE IS ENERGY.
YOU PUT IT IN. IT GOES.
BUT LET'S SAY THAT YOU CAME IN FOR A FILL-UP, SAY, 20 GALLONS,
BUT YOU ONLY DROVE 10 MILES
BEFORE YOU CAME BACK FOR ANOTHER 20 GALLONS.
NOW PRETTY SOON YOU WOULD NEED MORE ROOM
TO STORE ALL THAT EXCESS ENERGY YOUR CAR WASN'T GETTING TO USE.
WELL, THE SAME IS TRUE OF YOUR BODY.
ENERGY-DENSE FOODS, LIKE PROCESSED STARCHES,
DESSERTS, MOST BAKED GOODS, CANDY, ALCOHOL AND THE LIKE
PROVIDE A LOT OF ENERGY,
AND UNLESS YOU USE IT BY, I DON'T KNOW,
RUNNING A MARATHON EVERY DAY,
YOU'RE GONNA HAVE TO FIND A PLACE
TO PUT WHAT YOU DON'T USE, LIKE HERE OR HERE
OR HERE.
BUT--
UM, EXCUSE ME. EXCUSE ME, SIR. SIR.
UM, WOULD YOU MIND
IF I JUST BORROWED THIS DOUGHNUT FOR JUST A SECOND?
I--I'LL BRING IT BACK. I'LL BRING IT BACK.
SUBMITTED FOR YOUR APPROVAL--
THIS ORANGE CONTAINS ABOUT THE SAME AMOUNT
OF POTENTIAL ENERGY, WHICH WE CALL CALORIES,
AS THIS TASTY TIDBIT OF GLAZED DONUT.
THE ORANGE, HOWEVER, IS CONSIDERABLY LARGER
BECAUSE IT ALSO CONTAINS WATER, FIBER, COMPLEX CARBOHYDRATES--
THE KIND THAT DON'T GO DIRECTLY TO YOUR BACKSIDE--
VITAMINS, MINERALS, PHYTOCHEMICALS, ANTIOXIDANTS,
ALL OF WHICH JUST SO HAPPEN TO BE REALLY GOOD FOR YOU.
SO THIS IS NUTRIENT-DENSE,
WHILE THIS IS MERELY ENERGY-DENSE.
THAT IS AN IMPORTANT DISTINCTION.
NOW I SET OUT TO INCREASE MY NUTRITION-TO-ENERGY RATIO,
AND TO DO THAT,
I CAME UP WITH THE PLAN OF FOUR LISTS.
OH, UM, HERE'S A LITTLE SOMETHING
FOR YOUR CABOOSE, MY FRIEND.
THE PLAN OF THE FOUR LISTS
IS ALL ABOUT PRIORITIZING MY CULINARY INPUT.
ALL RIGHT, NOW HERE IS LIST ONE.
THESE ARE THE FOODS THAT I MUST CONSUME...
(snaps fingers) DAILY,
AND THOSE INCLUDE FRUITS, WHOLE GRAINS,
LEAFY GREENS, NUTS, CARROTS AND GREEN TEA,
WHICH WE'LL HAVE TO DEAL WITH ON ANOTHER SHOW.
LIST NUMBER TWO INCLUDES THE FOODS THAT I NEED TO CONSUME
AT LEAST... (snaps fingers) THREE TIMES A WEEK, AT LEAST.
AND THOSE INCLUDE OILY FISH, YOGURT,
BROCCOLI, SWEET POTATOES AND AVOCADO.
NOW LIST NUMBER THREE,
NOW THAT'S WHEN DISCIPLINE COMES ON LINE.
THESE ARE THE FOODS THAT I ALLOW MYSELF BUT... (snaps fingers)
ONE TIME A WEEK.
THEY INCLUDE RED MEAT, PASTA,
ALL DESSERTS AND ALCOHOL.
THAT'S RIGHT, KIDS, ONE ALCOHOLIC BEVERAGE A WEEK,
BUT I DO MAKE IT A NICE BIG ONE AND, OF COURSE, A MARTINI.
SEE, UNFORTUNATELY,
THIS IS ABOUT AS ENERGY-DENSE NUTRITION LIGHT AS YOU CAN GET.
OOH, NICE IDEA, THING,
BUT, UNFORTUNATELY, TWO OLIVES DO NOT A SALAD MAKE.
MMM.
THERE IS ONE MORE LIST TO CONSIDER.
THIS IS MY "DO NOT EAT" LIST,
THE FOODS I CONSUME... (snaps fingers)
ZERO TIMES A WEEK.
THIS LIST INCLUDES FAST FOOD, SODA POP--
WITH THE EXCEPTION OF CLUB SODA, THAT'S OKAY--
PROCESSED MEALS-- TV DINNERS AND THE LIKE--
CANNED SOUPS-- GENERALLY FULL OF SODIUM--
AND ANYTHING WITH THE WORD "DIET" ON IT
BECAUSE, AFTER ALL, I'M NOT ON A DIET.
BESIDES, THE WAY I LOOK AT IT, ARTIFICIAL SWEETENERS
HAVE SO DEADENED OUR COLLECTIVE PALATES
THAT WE CAN'T EVEN TASTE HOW SWEET REAL SWEET EVEN IS
WHEN WE GET IT.
SO THAT IS THE LAST OF THE LISTS.
THERE IS, HOWEVER, ONE OTHER RULE I EAT BY,
AND IT'S A SIMPLE ONE-- BREAKFAST...
(snaps fingers) EACH AND EVERY DAY, NO EXCEPTIONS.
MEDICAL PROFESSIONALS ALL AGREE THAT BREAKFAST...
BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY.
SEVERAL STUDIES HAVE FOUND THAT
PEOPLE WHO MAINTAIN SIGNIFICANT AMOUNTS OF WEIGHT LOSS
ROUTINELY EAT BREAKFAST.
WOULD YOU PLEASE GET BACK BEHIND THE CAMERA?
AAH--CAMERA, NOW.
IF YOU WOULD HIRE ACTORS,
WELL, THAT'S TRUE.
SPEAKING OF BREAKFAST, UM, I LIKE MINE PURPLE.
♪♪
MY FAVORITE PERSONAL PURPLE DELIVERY DEVICE
IS THE SMOOTHIE,
AND IF I HAD A THEORY OF SMOOTHIE RELATIVITY,
IT WOULD STATE THAT HALF OF A SMOOTHIE'S MASS
SHOULD COME IN LIQUID FORM.
AND, OF COURSE, PURPLE LIQUID WOULD BE BETTER.
NOW I LIKE POMEGRANATE. I LIKE CONCORD GRAPE.
AND I LIKE ACAI JUICE FOR THEIR FLAVOR
AND FOR THEIR HIGH LEVEL OF ANTIOXIDANTS.
SO I'M GONNA GO WITH THE ACAI TODAY.
UM, I ALSO LIKE TO GET A LITTLE MORE PROTEIN
IN MY SMOOTHIES,
AND FOR THAT, I REACH FOR SOY MILK.
TO TELL YOU THE TRUTH,
I DON'T REALLY DRINK MUCH DAIRY AT ALL ANYMORE
BECAUSE, WELL, MILK USED TO TELL ME TO DO BAD THINGS.
HEY, MR. B. WANT SOME NICE WARM COOKIES?
NO. NO! I DON'T WANT ANY NICE WARM COOKIES.
I AM NOT CHICKEN. YOU STOP THAT!
OH! WE ALL, YOU KNOW, HAVE OUR PERSONAL DEMONS.
ANYWAY, UM, MAKE SURE YOUR SOY MILK IS LOW-FAT
AND ENRICHED WITH BOTH PROTEIN
AND, UH, VITAMIN B12,
WHICH MOST OF THEM ARE.
(clucking)
I ALWAYS INCLUDE FOUR TYPES, STARTING WITH THE PURPLE--
BLUEBERRIES AND/OR BLACKBERRIES,
WHICH I REALIZE AREN'T TECHNICALLY PURPLE,
BUT YOU GET THE POINT.
STRAWBERRIES ARE ALWAYS IN MY SMOOTHIES--
A LOT OF VITAMIN C, SOME BRIGHT ACIDITY, FIBER, NICE.
UM, CHERRIES AND GRAPES ARE FAVORITES,
BUT THEY'RE TOO PULPY FOR SMOOTHIES.
I USUALLY GO WITH SOMETHING ORANGE OR YELLOW IN FLESH COLOR,
LIKE PEACHES AND, OOH, MANGOES DEFINITELY A FAVORITE.
NOW WE ALL KNOW THAT FRESH FRUIT IS BEST, RIGHT?
YOU KNOW, ACTUALLY WHEN IT COMES TO SMOOTHIES, NOT SO MUCH.
WANT SOME COOKIES?
IN FACT, ALL OF MY SMOOTHIE FODDER STAYS FROZEN,
BEGINNING WITH BANANAS,
WHICH I LIKE FOR THEIR CREAMY ICE CREAM-LIKE TEXTURE
AND THEIR HIGH AMOUNTS OF POTASSIUM.
I BUY THEM ON THE SALE TABLE
WHEN THEY'RE ALL STREAKED WITH BROWN AND NOBODY WANTS THEM,
BUT THEY'RE ACTUALLY PERFECTLY RIPE ON THE INSIDE.
I TAKE THEM STRAIGHT HOME, PEEL 'EM, WRAP 'EM AND FREEZE THEM.
GET THEM FOR ABOUT 35 CENTS A BUNCH.
EVERYTHING ELSE I BUY I.Q.F. OR INDIVIDUALLY QUICK FROZEN.
SUCH FRUITS ARE ECONOMICAL.
THEY'RE HIGH QUALITY, COMPLETELY PREPPED AND READY TO GO.
IN OTHER WORDS, THEY'RE CONVENIENT.
NOW THAT WE'VE ASSEMBLED OUR SOFTWARE,
TIME TO CONTEMPLATE THE HARDWARE.
(electronic beeping)
NOW TO MY MIND, A WORTHY SMOOTHIE ENGINE
MUST POSSESS THE FOLLOWING FEATURES, OKAY.
ONE, IT'S RELATIVELY HEAVY.
THIS ONE WEIGHS IN AT 11 POUNDS,
SO WE KNOW THERE'S A SERIOUS POWER PLANT INSIDE.
NUMBER TWO, CHECK OUT THE CARAFE DESIGN.
IT SHOULD BE SQUARED RATHER THAN CYLINDRICAL
BECAUSE FOOD TENDS TO JUST SPIN AROUND INSIDE A CYLINDER.
(dull knocking sound)
RATHER THAN BREAKABLE GLASS.
AND THE BLADE ASSEMBLY WILL BE FIXED.
YES, IT'LL BE A LITTLE TRICKIER TO CLEAN,
BUT AT LEAST IT WON'T COME APART DURING A BLENDING SESSION.
THAT WOULD BE BAD.
NOW TAKE A LOOK AT THE LID.
IT SHOULD BE HEAVY AND VERY FIRM FITTING.
ALL RIGHT, THAT'S QUITE IMPORTANT.
NUMBER FOUR, ALL SMOOTHIE ENGINES POSSESS
A VARIABLE SPEED CONTROL.
THIS IS MAYBE THE MOST CRITICAL CHARACTERISTIC OF ALL.
AND, OH, NUMBER FIVE--JUST IN CASE YOUR FRUIT BINDS UP,
YOU WANT TO MAKE SURE YOUR MODEL COMES WITH A PLUNGER.
IF YOU TRIED TO USE SOMETHING LIKE A WOODEN SPOON
OR STICK OR SOMETHING,
YOU'LL BE VERY, VERY SORRY.
AS FOR THE ROBOTICS, THOSE ARE COMPLETELY OPTIONAL.
♪♪
NOW 24 OUNCES
IS A PERFECTLY APPROPRIATE SMOOTHIE SIZE FOR ME,
BUT I DON'T MEAN VOLUME METRICALLY.
I WANT TO GO WITH A WEIGHT.
AND TO KEEP THINGS EASY, WE'LL SAY 4 OUNCES
OF EACH OF THE SIX COMPONENTS.
THE SIMPLEST WAY TO DOSE THIS OUT, OF COURSE,
IS A SCALE THAT HAS A ZERO-OUT OR TEAR FUNCTION.
SO WE'LL START WITH ACAI JUICE, 4 OUNCES,
AND ZERO OUT THE SCALE.
AND THE SOY MILK, THERE WE GO.
I USUALLY START WITH THE LIQUIDS--
ZERO THAT OUT--'CAUSE IT'S EASIER ON THE BLENDER.
THEN BRING ON THE SOLID STUFF, SUCH AS THE BANANAS.
I ALWAYS CUT THOSE INTO PIECES, MAKES IT EASIER.
STRAWBERRIES, THE PEACHES AND FINALLY THE BLUEBERRIES,
ZEROING OUT AFTER EACH ADDITION.
HERE'S MY LITTLE TRICK.
I ASSEMBLE THE SOFTWARE AT NIGHT RIGHT BEFORE I GO TO BED,
STASH THE CARAFE IN THE REFRIGERATOR
SO THAT THE FRUIT WILL THAW JUST ENOUGH
FOR THE BLENDER TO GET A GOOD HOLD OF IT COME MORNING.
ALL RIGHT, WITH EVERYTHING IN,
YOU'RE GONNA BE TEMPTED TO JUST FLIP THE SWITCH
AND SMOOTHIE AWAY.
BUT, BELIEVE ME, THERE'S PROCESS HERE,
A RIGHT WAY OF DOING THINGS.
SO MAKE SURE THAT THE VARIABLE SPEED CONTROL
IS ALL THE WAY DOWN, WHATEVER ITS LOWEST POINT IS.
TURN ON THE POWER, AND SLOWLY BOOST THE SPEED
TO ABOUT ONE-THIRD POWER, ALL RIGHT.
AND THEN JUST LET THE MACHINE CHEW ON
THOSE BIG PIECES OF FRUIT FOR, YEAH, PROBABLY ABOUT 30 SECONDS.
ALL RIGHT, WHEN THE MIXTURE STARTS TO LOOK MORE LIKE
A LIQUID THAN A SOLID,
GO AHEAD AND BOOST THE SPEED UNTIL YOU START TO SEE A VORTEX,
LIKE LITTLE-- A LITTLE TORNADO FORM.
THERE. THERE. THERE. THAT'S GOOD.
IF YOU BOOST THE SPEED ANY MORE AT THIS POINT,
THE MIXTURE'S SO VISCOUS
THAT THE VORTEX WILL JUST TAKE A BIG GULP OF AIR
AND, AH, WELL, THERE.
THAT'S EXACTLY WHAT HAPPENS.
THE LITTLE VORTEX SUCKED IN SOME AIR,
AND NOW THE--THE BLADE IS JUST BOUND UP INTO A BIG BUBBLE.
SO ALL WE CAN REALLY DO IS WAIT FOR THE BURP.
SO LET'S START OVER AGAIN AT THE LOWEST SPEED
AND THEN BRING IT UP VERY SLOWLY.
THERE. THAT'S A GOOD VORTEX.
LET THIS SIT AND SPIN FOR ABOUT 30 MORE SECONDS.
ALL RIGHT, AT THIS POINT, THINGS ARE LOOKING PRETTY SMOOTH.
AND I WANT IT TO TAKE IN A LITTLE BIT OF AIR
AND BECOME A LITTLE BIT MORE HOMOGENOUS.
SO I'M GONNA GO AHEAD AND BOOST THE SPEED BY ANOTHER 25%
AND LET IT RUN FOR ONE SOLID MINUTE.
MMM.
AND THAT, MY FRIENDS, IS MY DAILY BREAKFAST.
IT TASTES FANTASTIC,
AND IT'S FULL OF NUTRITIONAL STUFF LIKE...
♪♪
THESE DAYS, WHEN I GO OUT IN THE WORLD,
I MAKE SURE I HAVE IN MY POSSESSION
A CAN OF LIGHTLY SMOKED BRISLINGS.
NOW IF YOU'RE NOT FAMILIAR WITH THESE FISH,
BRISLING ARE EUROPEAN SPRAT
OR SMALL KIND OF HERRING-LIKE SHOALING FISH
FOUND AROUND THE NORTH ATLANTIC.
ALTHOUGH THEY ARE RARELY AVAILABLE IN FRESH FORM,
CAN VERSIONS FOR THEIR CLEAN FLAVOR,
DELICATE TEXTURE AND PLEASANTLY OCEANIC AROMA
ARE FAVORITES OF "SEAFOODIES" EVERYWHERE.
AND, BEST OF ALL, BRISLING ARE PACKED
WITH OMEGA-3 FATTY ACIDS
SUCH AS EICOSAPENTAENOIC
AND, UH, DOCOSAHEXAENOIC ACIDS.
I'M SURE YOU GET "THE LANCET"
AND CAN LOOK THOSE BIG WORDS UP FOR YOURSELVES.
REST ASSURED, THEY ARE VERY GOOD FOR THE HEART.
AND SINCE THESE ARE TINY LITTLE FISH,
THEIR BONES ARE ACTUALLY EDIBLE,
SO THEY'RE VERY HIGH IN CALCIUM,
PERHAPS THE MOST CRUCIAL MINERAL FOR WEIGHT LOSS
BECAUSE IT SEEMS TO PREVENT THE BODY FROM STACKING ON FAT
AND MAY EVEN HELP YOU TO GET RID OF IT.
AND, OF COURSE, BEING FISH,
BRISLING ARE FULL OF PROTEIN, LOTS OF PROTEIN,
WHICH YOU'RE GONNA NEED TO REBUILD... (groans)
ALL THOSE MUSCLES YOU'VE BEEN TEARING DOWN
WITH ALL THE WEIGHT-- I GOT IT. I GOT IT--
THAT YOU'RE GONNA BE LIFTING.
(crashing sound)
♪♪
NOW THESE LITTLE GUYS ARE PACKED
IN MY PREFERRED 2-LAYER CONFIGURATION
IN OLIVE OIL.
NOW WATER-PACKED SPECIMENS ARE LOWER IN CALORIES,
BUT THEY'RE NOWHERE NEAR AS TASTY.
BESIDES, I DRAIN MOST OF THE OIL BEFORE CONSUMING.
AND I LIKE TO EAT WITH CHOPSTICKS,
WHICH PROMOTE SLOWER EATING,
WHICH STUDIES HAVE SHOWN IS KEY
TO ACHIEVING AND MAINTAINING
A HEALTHY WEIGHT.
MMM. GO AHEAD. TAKE A COUPLE OF CANS.
(dramatic music)
WHAT?
(record scratches)
OKAY, SO I COVERED UP THE LABEL.
BUT, LOOK, THIS IS ALL PSYCHOLOGICAL.
I MEAN, YOU YELL "BRISLING,"
AND EVERYBODY SAYS, "HUH? WHAT?"
YOU YELL "SARDINE,"
AND WE GOT OURSELVES A PANIC
ON THE 4th OF JULY.
SORRY, I JUST CAN'T PASS UP A "JAWS" QUOTE.
BUT, SERIOUSLY, NEARLY A DOZEN DIFFERENT SPECIES OF SMALL FISH
ARE PACKED AND--AND MARKETED AS SARDINES,
INCLUDING, BUT NOT LIMITED TO, BLUE PILCHARD,
HERRING, PILCHARD, SMIG--WHATEVER THAT IS--
AND SPRATS.
SOME OF THESE THINGS GROW UP TO 10 INCHES,
AND WHEN THEY'RE CANNED,
WELL, THEY'RE JUST RIGHT DOWN DISGUSTING.
BUT TINY LITTLE BRISLINGS FROM NORWAY OR SCOTLAND
REMAIN SWEET IN THE CAN.
AND, NO, THEY DON'T PAY ME TO SAY THAT.
LOOK, WHY DON'T WE TEMPER ANY POSSIBLE FISHINESS
THE WAY THEY DO DOWN IN THE CANARY ISLANDS
BY COMBINING OUR BRISLING WITH AVOCADOES, OKAY?
SO CRACK THE LIDS ON TWO CANS OF BRISLING,
PACKED IN OIL, OF COURSE,
AND DRAIN THE OIL INTO TWO MATCHING BOWLS.
YOU SHOULD GET ABOUT A TABLESPOON OF OIL OUT OF EACH.
INTO ONE BOWL, WHISK 1 TABLESPOON OF SHERRY VINEGAR.
THEN ADD A TABLESPOON OF FRESHLY CHOPPED PARSLEY
AND ABOUT A 1/4 TEASPOON OF FRESH LEMON ZEST
AND A GOOD GRIND OF BLACK PEPPER.
WHISK AND THEN ADD BOTH CANS OF THE FISH.
FOLD THEM IN NICE AND GENTLE-LIKE
SO YOU DON'T BREAK THEM APART.
BUT YOU DO WANT GOOD COVERAGE FOR THE MARINADE.
NOW PARK THAT SOMEPLACE
FOR ANYWHERE FROM 15 MINUTES TO AN HOUR.
ALL RIGHT, MOVE ONE OF YOUR OVEN RACKS
TO WITHIN 3 INCHES OF YOUR TOP ELEMENT
AND CRACK YOUR HOT BOX TO BROIL,
HIGH BROIL IF YOU GOT IT.
NOW CUT 4 1/2-INCH SLICES OF SOURDOUGH BREAD,
AND BRUSH THEM DOWN WITH THE OIL FROM THE SECOND MIXING BOWL.
THERE.
BROIL UNTIL LIGHTLY TOASTED.
THAT'S GONNA BE--OW-- TWO TO THREE MINUTES IN MY OVEN,
BUT I DON'T KNOW ABOUT YOURS,
SO YOU MIGHT WANT TO KEEP AN EYE ON IT EVERY 60 SECONDS OR SO,
(beeping)
MAY BE THE SMOKE ALARM.
ALL RIGHT, GRAB YOURSELF ONE RIPE HASS AVOCADO,
HALVE IT, REMOVE THE PIT,
AND THEN GRAB YOURSELF A FORK, AND SIMPLY MASH THE FLESH,
BOTH SIDES, DIRECTLY INTO THE SKIN LIKE THAT.
THERE YOU GO.
REMOVE THE TOAST WHEN DONE,
AND THEN EVENLY DISTRIBUTE YOUR PROTO-GUACAMOLE
ONTO THE SLICES.
KIND OF SPREAD IT AROUND WITH A--WITH A SPATULA.
THERE.
THEN YOU'RE GONNA DISTRIBUTE THE FISH EVENLY,
ALONG WITH THE MARINADE, ONTO THE TOAST
AND KIND OF MASH IT IN SO THAT IT HOLDS.
GARNISH FINELY WITH A TABLESPOON OF PARSLEY.
HIT IT WITH SOME COARSE SEA SALT, NICE AND CRUNCHY THAT,
AND A BIG HEAVY SQUIRT OF LEMON JUICE.
THERE YOU GO.
ALL RIGHT, IT DOESN'T LOOK LIKE MUCH,
BUT THIS IS A NUTRITIOUS AND DELICIOUS MEAL
THAT I COULD EAT FOR BREAKFAST,
LUNCH OR DINNER.
MMM.
♪♪
FOR ME, THE SHIFT FROM AN ENERGY-DENSE DIET
TO A NUTRITIONALLY DENSE DIET
WAS ESPECIALLY HARD
BECAUSE IT MEANT SAYING FAREWELL TO MY BELOVED SNACKS.
(ship horn blowing)
BYE-BYE, PRETZELS
(ship horn blowing)
LUCKILY, SNACKING, PER SE, WASN'T THE PROBLEM.
IN FACT, GRAZING HELPS TO KEEP THE METABOLISM GOING,
THUS PREVENTING YOU FROM LAUNCHING ON RAVENOUS RAMPAGES
EVERY TIME YOU SIT DOWN TO A MEAL.
OF COURSE, ONE MUST SNACK WISELY.
AND I WANTED SOMETHING THAT WAS, YOU KNOW, HAND-FRIENDLY
AND CRUNCHY AND SATISFYING,
AS WELL AS--AS HEALTHY.
AND SO I SETTLED ON THE ONLY NUT ON THE FAMED MAYO CLINIC'S LIST
OF TEN SUPER FOODS--
THE ALMOND.
HOT BOX TO 250,
RACK IN THE MIDDLE.
NOW COMBINE 1 TABLESPOON OF GROUND GINGER
AND 1 TEASPOON OF KOSHER SALT IN A REALLY BIG MIXING BOWL
AND SET ASIDE.
FETCH DOWN A 12-INCH SAUTé PAN,
PLACE IT OVER MEDIUM-LOW HEAT,
AND ADD 2 TEASPOONS OF OLIVE OIL
AND 1 TEASPOON OF DARK SESAME OIL.
WHEN THAT HEATS UP, TAKE ONE DRIED ARBOL CHILI,
BREAK OFF THE END AND REMOVE THE SEEDS,
WHICH ARE REALLY, REALLY HOT,
AND THEN CRUMBLE THE CHILI DIRECTLY INTO THE OIL.
LET THAT COOK FOR 30 TO 45 SECONDS
OR UNTIL YOU CAN ACTUALLY SMELL THE CHILIES IN THE AIR.
THERE YOU GO.
NOW ADD 1 POUND OF WHOLE NATURAL ALMONDS
AND TOSS, COOKING, FOR APPROXIMATELY FIVE MINUTES,
UNTIL THEY BECOME NICE AND TOASTY.
THEN TIME TO BRING IN SOME FLAVOR.
A TABLESPOON OF LOW-SODIUM SOY SAUCE
AND WORCESTERSHIRE SAUCE.
I'LL LET THAT COOK FOR ABOUT ONE MINUTE
UNTIL THE PAN SEEMS RELATIVELY DRY.
AND IT'S GONNA GET KIND OF BROWN AND STICKY ON THE BOTTOM.
THAT'S OKAY.
THEN IT'S TIME TO EVACUATE INTO THE BOWL.
AND TOSS WITH THE GINGER/SALT COMBO THUSLY.
THEN MOVE EVERYTHING ONTO A SHEET PAN
LINED WITH A PIECE OF PARCHMENT PAPER.
AND MAKE SURE YOU GET 'EM EVENLY DISPERSED.
ALL RIGHT, INTO THE OVEN FOR 20 MINUTES.
THIS BAKING WILL SET THE OUTER LAYER
SO THAT THE FLAVORS STAY PUT
WITHOUT THE NUTS FEELING STICKY.
COOL FOR HALF AN HOUR AND ENJOY.
NOW A HANDFUL OF ALMONDS
CAN PROVIDE A MEDICINE CHEST OF GOODNESS
FROM MONOUNSATURATED FATS TO VITAMINS,
FIBER, PROTEIN TO MAGNESIUM,
WHICH IS CRITICAL FOR YOUR NERVOUS SYSTEM.
STILL, THERE ARE CALORIES HERE,
SO I LIMIT MY DOSAGE TO 1 OUNCE ONCE OR TWICE A DAY.
DISCIPLINE.
SPEAKING OF, REACHING AND MAINTAINING A HEALTHY WEIGHT
TAKES PLENTY OF THE "D" WORD.
IT TAKES DISCIPLINE TO WEIGH REGULARLY,
TO EAT SLOWLY, TO KEEP TO YOUR LISTS,
TO TAKE CONTROL OVER WHAT GOES INTO THE HOLE IN YOUR HEAD.
NOW IT HAS HELPED ME TO KEEP A VISUAL REMINDER
ABOUT WHERE I AM ON THE JOURNEY.
MAYBE I'LL ADD A LITTLE MORE TO THIS BLOCK,
MAKE A COFFEE TABLE SOMEDAY,
BUT UNTIL THEN, NICE.
SEE YOU NEXT TIME ON "GOOD EATS."