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00:00Do you think we could pull off a slo-mo shot?
00:04Slo-mo's my middle name. Let's go, baby!
00:06Chef Michael Van Dielsen and food educator Ganesh Raj are back.
00:11Well, well, well. It's the scene of the crime.
00:16Taking over Kiwi kitchens.
00:18Oh! My second!
00:21Boosting nutrition with banging recipes.
00:24He loves it!
00:27That was good!
00:28Through highs.
00:30Magic has been made.
00:31Nailed it!
00:32And lows.
00:33I won't eat that.
00:35That did not work out.
00:36While saving hard-earned cash.
00:38How much do you think we can save this family?
00:4010k.
00:41Whoa!
00:43We delve into what's in our food.
00:45Can you please give me the skinny on skins?
00:48And give the public their say.
00:50I can't taste that much, to be honest.
00:52To show us we can all...
00:54I love my job. It shows.
00:56Eat well for less.
00:57Ganesh!
00:58Tossie wants something to eat!
01:02In this episode...
01:03Sophie!
01:04Come get something to eat!
01:05Laura Hamilton needs help in the kitchen.
01:07Hello!
01:08Thank you very much.
01:09Turning to takeaways to help with juggling a teenage daughter.
01:14And a fussy eater.
01:16Yeah, nah.
01:17But Mike and Ganesh...
01:18Let's go!
01:19The two most experienced fussbusters in food TV...
01:23Have a delicious plan.
01:25See all that good flavour?
01:26To move the Hamiltons from ultra-processed foods...
01:29To healthy, cost-effective and lip-smacking recipes.
01:32I love that.
01:33Yeah!
01:34Yeah!
01:35But...
01:36Yeah.
01:37Have the guys finally met their match?
01:39Uh oh.
01:40We're in KirikirÅ, Hamilton...
01:54With the...
01:55Hamilton WhÄnau.
01:56No relation.
01:57My name's Laura, and this is Kira, who's six.
02:01How can I do it myself?
02:03Oh, okay.
02:04Sorry.
02:05I'm Kira.
02:06And I'm Sophie.
02:07Say monkey's undies!
02:08Monkey's undies!
02:09You gotta look at the camera!
02:11Laura is dedicated mum to sixteen-year-old Sophie...
02:14And six-year-old Kira.
02:16Yes!
02:17Who put Laura through her paces.
02:19You know, solo mum, at home with just the kids...
02:22And you're having to have that full responsibility on yourself.
02:24You're not sharing the load.
02:26It's...
02:27Yeah.
02:28Pretty busy.
02:29Laura works full-time raising funds for rescue helicopters...
02:32And sees her job as a calling.
02:35Four years ago, Kira fell ill and rapidly became worse.
02:39A rescue helicopter was definitely the only way that Kira was going to get to the hospital alive.
02:45It kind of still resonates in the back of my mind.
02:48I wanted to give back for saving my daughter's life.
02:52Kira!
02:54Really, that's priceless.
02:55Helping them fundraise and keep the service going for other people makes me happy.
03:02However, in subsequent years, Kira was slow to gain weight and her diet deteriorated...
03:07...with processed foods becoming an easy way to get her eating.
03:10And the pediatrician said, well, if she's eating something, it's better than eating nothing.
03:17So, I kind of think that mentality has kind of stayed with me.
03:21But I'd really like for her to have healthier food and for me to make better choices.
03:27But that's not what's currently happening.
03:30Kira's definitely our fussy eater.
03:32Mom, there's nothing in here.
03:34Nine times out of ten, she'll lick it and then be like, no, I don't like that.
03:38And this has a flow-on effect at mealtimes.
03:40I do different variations of the same dish to accommodate everybody.
03:45Kira, how's your couscous?
03:46Great.
03:47Pick your battles.
03:48That just seems to be the battle I've chosen not to fight.
03:52And Laura's lost the breakfast battle too, with Kira locked into her favourite sugary cereal.
03:59But it's not all about Kira.
04:00For lunches, it used to be Pie Day Friday.
04:03And then it kind of went Pie Day Wednesday, Pie Day Tuesday.
04:08And what about Sophie?
04:10I enjoy sugar.
04:11You know, there's quite a few stops to the dairy after school.
04:15With vanilla Coke being one of her favourites.
04:17When I get home from school, I just tend to enjoy being alone.
04:22Typical teenager.
04:23Sophie, come get something to eat!
04:26I would love Sophie to help more in the kitchen.
04:29Dinner time, from my point of view, is trying to find something quick and easy.
04:34And failing that,
04:36Hello!
04:37Laura picks up the phone.
04:38Spending a lot of money on takeaways.
04:41On a good week?
04:42Twice a week?
04:43On a bad week?
04:44Maybe four times a week?
04:46Yep.
04:47So there's not a lot of planning.
04:49Everything's kind of on the fly.
04:52Ditching the takeaways would help financially too.
04:55Laura's dad recently moved to Australia.
04:58So it's really important for the girls to still keep that connection with their granddad.
05:03Yeah.
05:04So any money saved would go towards flights.
05:07We don't even sit at the table to eat.
05:09We'll be sitting with devices or watching TV.
05:13It looks like a bear.
05:15If we're going to be healthier, then hopefully we'll live longer and be able to continue doing the things that we like to do without poor health coming into it.
05:24I think Mike and Ganesh have got their work cut out for them.
05:27The gauntlet has been set.
05:29Good luck.
05:33Well, Laura, we know a couple of guys who make their own luck.
05:36The bravest hosts in food TV.
05:38Chef Michael Bandielsen and food educator Ganesh Raj have just landed in Kirikirua, Hamilton.
05:44I'm pumped and I'm focused, Ganesh.
05:47If you're focused, I'm focused.
05:48Let's go.
05:49And nothing will escape their eagle eye.
05:54The rubbish bin there.
05:55Mike and Ganesh will observe the Hamiltons at their local supermarket, avoiding detection and studying their shopping to find out what's going in their trolley every week.
06:05All right.
06:06Let's have a look.
06:08Let the investigation begin.
06:13Tomatoes.
06:14Oh, that's a good sign.
06:15Some fresh fruit.
06:16Cup of bananas.
06:17Kirikirua's got a little list in the hand.
06:18Good start.
06:19Okay.
06:20Cereal department.
06:21This is a dangerous aisle.
06:22Cheerios.
06:23What's in a Cheerio?
06:24Puffed rice and sugar.
06:25We'll get the big one.
06:27Spaghetti bolognese sachet.
06:29Spice area.
06:30These are the bags of pre-made stuff.
06:32Spaghetti bolognese.
06:33One or two.
06:34One or two.
06:35Oh, don't do it, Sophie.
06:37It doesn't.
06:38Oh!
06:39It's the nugget section.
06:40It's the nugget section.
06:41Drawn into the trap.
06:43Macaroni cheese bites.
06:46Mac and cheese bites.
06:48Air fry a dream.
06:49Dangerous dream.
06:50How confident do you think Laura is in the kitchen?
06:53She doesn't look it because she's buying a lot of ready-made food.
06:57See enough?
06:58Let's get to work.
06:59Okay.
07:02Hello.
07:03Hello.
07:04Sophie.
07:05Laura.
07:06Laura.
07:07Okay.
07:08Who are these guys for?
07:09So the nuggets are for Kira.
07:10Yes.
07:11And if she's having nuggets then Sophie and I would usually have the tenders.
07:14Isn't that chicken as well?
07:15Is that chicken?
07:16Is that chicken?
07:17Is that chicken?
07:18Which one's chicken?
07:19Yay!
07:20She knows.
07:21She knows.
07:22Wow.
07:23Are these yours?
07:24What would happen if they got taken away?
07:25I'd buy some more.
07:26I'd buy some more.
07:27You'd buy some more.
07:28Let's pack the car.
07:29Let's get back to the house and see what's there.
07:30Are you coming with us?
07:31For an entire week.
07:32Is that okay?
07:33Nah.
07:34I do think we need help.
07:35We need to get less processed foods and to get more fresh and healthy options.
07:49Bring it on.
07:51Kira, is this all your work?
07:53Yes.
07:54Clever.
07:55Wow.
07:59Tell us a little bit about how much you've bought, how many days for and meals.
08:03Tell us a story.
08:04I don't actually have a plan but we have a few favourites that we keep on rotation.
08:08You had a list in the supermarket I believe.
08:10Yes.
08:11So you had a list but there's no plan.
08:13No, the list is things that we've run out of.
08:16Okay.
08:17And everything else is by the seat of my pants.
08:19Silly me.
08:20I didn't know that.
08:21Who eats the mac and cheese bites?
08:24Those are for Kira.
08:25And what else on the table here is for Kira?
08:27The nuggets, the mac and cheese bites, the salamis, Cheerios primarily and then just the
08:34lunchy type stuff.
08:35I mean the thing that jumps out at me is all the items that you called out for Kira are
08:39some of the most processed items on this table.
08:42And potentially the most expensive.
08:44Yes, but the only ones that she would eat.
08:46Where do these come into play?
08:48Convenience.
08:49Which is fair enough.
08:50Yeah.
08:51You know, you're busy.
08:52Of course.
08:53The problem with these is they contain a lot of salt.
08:55I think we're kind of just stuck in a rut.
08:56What are your go-to dishes?
08:58Spaghetti bolognese, anything that's probably under 20 minutes.
09:01Okay.
09:02And what are our takeaways?
09:04Like two times a week sometimes?
09:06Two plus two?
09:07Four maybe?
09:08She's trying not to throw me under the mic.
09:09Yes.
09:10I can see that.
09:11Like two, I was like immediately double that.
09:13Because she's a good daughter, that's why.
09:16Okay, shall we hit some numbers?
09:17Please.
09:18So your shop today at the supermarket came to $254.
09:21Takeaways?
09:22Yes.
09:23Cafes, dining out, comes to $176 per week.
09:27Now, the minimum amount that a family of your size, age and location needs to meet dietary requirements is about $260 per week.
09:37Because at the moment you're spending $431.
09:40So that's an annual amount of just over $22,000 a year.
09:44And obviously you need to spend money on food.
09:47But where are you spending that money?
09:49Or should I rephrase it?
09:51Who are you spending that money on?
09:53So what we have to do is give you new ideas.
09:56Sophie, we'd like to bring you into the kitchen.
09:59I feel like it's time.
10:00I really, you would love it.
10:02Are you into it?
10:03Yes.
10:04I'm into that.
10:05And then here's the important thing.
10:06When Kira finds out that some of this stuff is getting taken away, you both have to stay on the same side.
10:11Because things are going to get a bit gnarly for a while.
10:13I'm sure they will.
10:17I'm pretty shocked.
10:18Yeah, we definitely need to make some changes.
10:20Are you ready for this?
10:21I am ready.
10:22100% ready.
10:27You know, Mike, I really feel for Laura being a single mum.
10:30That can't be easy.
10:31She's bringing up two beautiful girls all by herself and working.
10:35But she's going to the takeaway four times a week.
10:38If we can get Sophie cooking in the kitchen with Laura, she'll become like a role model for Kira.
10:43That's what we want.
10:44Yeah.
10:45Simple recipes.
10:46Yes.
10:47That we know that Kira and Sophie will eat.
10:49Yes.
10:50And then she'll have the confidence to love the kitchen again.
10:52Do you think we can save them some money?
10:53If we can save them four grand, we've done our work.
10:56I'm probably even lying.
10:57I reckon three.
10:58Anywhere close to that, they'll go a long way to getting Laura to Perth to see her dad.
11:02That would be amazing.
11:03Let's go.
11:04Coming up.
11:05Swap week kicks off with some tough loves.
11:10Bye.
11:11And Ganesh hopes to ignite teamwork.
11:14Sophie, this is the kitchen.
11:17With big flavour.
11:18Smells amazing.
11:19Yeah, I won't eat that.
11:20In Kirikirua, Hamilton, it's the start of the Eat Well Challenge.
11:33And while the Hamilton whanau were out, our team stepped in.
11:37Go.
11:38Oh, Cheerios.
11:41Some of their favourite foods are off limits.
11:43Cheerios.
11:44My noodles.
11:45I want my Cheerios.
11:48Biscuits.
11:49Some items have been swapped.
11:51All of our sachet packets.
11:53Oh, that looks good.
11:57There are healthier options.
11:59Veggies.
12:00Lots of fruit.
12:01Uh oh.
12:04And their ultra-processed go-to's are banned.
12:07Bye.
12:08Bye Mac and Cheese Bites.
12:11I want my Mac and Cheese Bites.
12:14Anyone's heart would melt.
12:16Some of us are not that happy about it.
12:18But can Sophie and Laura stay the course?
12:21I think it's definitely going to be challenging the week ahead.
12:24But I think it's good.
12:25It's all progress in the right direction.
12:27I'm excited.
12:28It's day one and we're taking aim at Cara's usual breakfast, a processed sugary cereal.
12:38Something new for you to try for breakfast.
12:40We've swapped it.
12:41This version is made from Whole Foods and would be a great start to the day by helping Cara feel fuller for longer.
12:47If she likes it, that is.
12:50They're so yum.
12:51Nice and creamy.
12:52Want to have a taste?
12:53Oh, that's nice.
12:54See, it's yum.
12:55Do you reckon that would be better than Cheerios?
12:56Yeah.
12:57Way more better with a lot of strawberries.
12:58The added strawberries on top helps to get a few more vitamins and minerals across the line.
13:10It's much better for you than Cheerios.
13:13If they stick to it, there's a small saving of 78 cents, but it's a big gain for their health.
13:18Do you think that would be a good thing if we were eating things that were healthier for us?
13:22Mmm.
13:23Yeah.
13:24Mum, don't push it.
13:25Sophie, do you want to come try this?
13:27Also on the breakfast swap list is the soft spread butter Sophie has on toast.
13:32Can she tell if we've swapped it or not?
13:36Ooh.
13:40Tastes the same.
13:41I think it tastes exactly the same as what we usually eat.
13:43Yeah.
13:44We have swapped it for budget range butter that can be kept in a container in the pantry to keep it spreadable.
13:51If it was swapped, would we keep it?
13:53I would.
13:54If they do stick with it, there'll be a strong saving of $6.26.
14:01One of the keys to the Hamilton success is going to be teamwork in the kitchen.
14:05Who are you cooking with today?
14:06I've got Laura in the kitchen and guess what?
14:08I'm getting Sophie in the kitchen as well.
14:11That'd be great.
14:12I mean, they've never cooked together before.
14:14But you got this.
14:15I hope so.
14:17Hi Laura.
14:18Hey, come on in.
14:20The Hamiltons spend more than they would like on takeaways.
14:23Here we are.
14:24So Ganesh hopes his tasty recipe replicating one of their usual faves is a hit with the whole family.
14:31Sophie, this is the kitchen.
14:34We're going to make Chinese stir-fried beef with ginger and spring onions.
14:38Oh, yum.
14:39Right?
14:40All right, let's get into it.
14:43Thinly slice 300 grams of beef sirloin or flank steak against its grain.
14:47Let the knife do the work.
14:49Tuck your fingers in.
14:50You wouldn't know it was her first time.
14:51You're hiding these magical skills the whole time.
14:53She has been hiding them.
14:54Stir-fries are all about the prep.
14:56Everything gets done ahead of time.
14:58When the pan is super, super hot, everything goes in and it's done in five minutes.
15:03Grate or finely chop a clove of garlic and grate two to three tablespoons of fresh ginger.
15:08Then slice four spring onions.
15:10Who's doing the marinade?
15:12Me.
15:13Fantastic.
15:14Add half a teaspoon of baking soda and one tablespoon of water directly onto the beef.
15:19Give it a good mix.
15:20Think of this as making it spongy.
15:22Set aside to tenderize for 15 minutes.
15:25Also for the marinade, combine a teaspoon each of soy sauce, xoxing wine and sesame oil.
15:32Rinse the beef thoroughly under cold water to remove the baking soda and pat dry with paper towels.
15:38Pour that in.
15:39Then mix everything together and marinate for a further 10 to 15 minutes.
15:44Oh, that smells good.
15:46Right?
15:47Yeah.
15:48It's Chinese takeaway but at home.
15:49Okay, here we go.
15:50Heat a tablespoon of vegetable oil in a wok or large fry pan over a high heat.
15:54So the secret is to not move it around too much.
15:57Just let it cook.
15:58Smell.
15:59Everyone take a smile.
16:00I want you to know.
16:01Mmm.
16:02Get in there.
16:03Stir it.
16:04Yes.
16:05Nothing bad will happen to you.
16:06Get in there.
16:07Get underneath.
16:08The sauce at the bottom.
16:09We love those.
16:10Flavour.
16:11That's flavour.
16:12You know this stuff.
16:13I mean your pantry is full of ingredients.
16:15You're a cook, aren't you?
16:16I feel like you just lost your way a little bit.
16:18Yes, I think so too.
16:19Right?
16:20Yeah.
16:21The delicious smells are getting everyone's appetites going.
16:24Mmm.
16:25Mmm.
16:26I'm hungry.
16:27I'm hungry too.
16:28Can someone please give me some food?
16:32Sear for about one to two minutes on each side until browned but slightly undercooked.
16:37Beef is sitting to the side.
16:39In the same wok, add a tablespoon of vegetable oil.
16:42We're going to get all that flavour.
16:44Add the ginger spring onions prepared earlier and stir fry for a minute until fragrant.
16:49See all that good flavour?
16:50Nothing goes to waste in our pan.
16:52You ready?
16:53Mm-hmm.
16:54Add two tablespoons of soy sauce and a tablespoon of oyster sauce.
16:59Time is of the essence.
17:01Quarter of a cup of beef or chicken stock and one teaspoon of sugar.
17:05Fantastic.
17:06And for Ganesha's next trick, combine one teaspoon of corn flour and a good dash of water.
17:12This is the final secret of the Chinese takeaway.
17:15How do they make the sauce glossy?
17:17It's corn flour in water.
17:19That's the secret.
17:20That is so easy.
17:21Right?
17:22You get ready?
17:23Go in.
17:24Flour.
17:25Mix it up, guys.
17:26This is the sauce.
17:27Smells amazing.
17:28Put your spatula down.
17:31Well done.
17:33Serve with rice and garnish with spring onion.
17:36Do you think Kira's going to like this?
17:37I hope Kira's going to like this.
17:39Because I want both of you to have to only cook one dish in this house.
17:42Yes, I'd love that too.
17:43Right?
17:44And we know Sophie's on board.
17:46Yay!
17:47Look at that!
17:49And at only $3.64 per person, let's hope this dish lives on in the Hamilton's home.
17:56Delicious.
17:57Let's get into it, guys.
17:58Yeah, I won't eat that.
17:59It turns out Kira doesn't like spring onions.
18:02This will take me ages.
18:04And just like that, Ganesha's grand plan may have come crashing down.
18:08Oh, that meat's so tender.
18:10Mmm.
18:11Right?
18:12And the spongy.
18:13How did we do that?
18:14It's a secret.
18:15That's right.
18:16What do you think of the dish, Sophie?
18:18I think it's really good.
18:19Is it better than takeaway?
18:21Tastes better.
18:22Oh, we'll take that.
18:23But wait.
18:24Here we go.
18:25Here we go.
18:26What's this?
18:27What do you think, Kira?
18:30Not good.
18:31Alright.
18:32Oh.
18:33Great!
18:34Yeah!
18:35Ha ha ha!
18:36Success!
18:37What do you think, Mum, when you hear that?
18:39Mmm.
18:40I love it.
18:41So team, is this a dish you would cook again?
18:44Yes!
18:45Yeah!
18:46No!
18:47Definitely!
18:48Yay!
18:49Excellent.
18:50Well done, team.
18:51That's a win.
18:52But Mike knows he's cooking soon, and maybe he's a little rattled.
18:56Kira, she's strong-minded.
18:57Look what she did to your spring onions.
18:59Absolutely.
19:00But you know what?
19:01Your dish is going to be delicious.
19:03She's going to love it.
19:04It's going to be fine.
19:05Guess what?
19:06What?
19:07It's got spring onions in it.
19:08Uh oh.
19:09Coming up.
19:10Yeah.
19:11Swap week hits stormy waters.
19:13That is so good.
19:14No it's not.
19:16And Mike dreams up a Mexican masterpiece.
19:19Oh, look at that.
19:21I want to have that all.
19:23Laura Hamilton has been locked in a battle between trying to cook healthy meals.
19:33Tomatoes.
19:34Versus keeping everyone happy.
19:36Do you want any lollies?
19:37Yes.
19:38Hello.
19:39And the winner was takeaways.
19:42Kira's brush with tragedy has had a lasting effect on Laura's attitude towards her little
19:47girls' eating habits.
19:49I probably do tend to be a bit softer on her than I even would have on Sophie when she
19:55was younger.
19:56And maybe I'm just not strong enough to, you know, do that tough love.
20:03Swap week continues in Kirikirua, Hamilton with one of Kira's favourite meals.
20:08Kira, do you want to come and try this?
20:10Canned tuna on couscous.
20:14Can she tell if we've swapped out her usual tuna for an alternative?
20:18Does it taste the same as the one you usually have?
20:22I think it has been swapped.
20:24The spice is a little bit more spicy.
20:26In fact, we haven't swapped the brand, just the size of the can.
20:30By upsizing to the bigger size instead of two small cans, the Hamilton's could save
20:3564 cents for the same amount and reduce waste.
20:38So if it was swapped, would you like to eat that one?
20:42To persuade the whÄnau away from takeaways, Mike is betting on one of his own family favourite recipes
20:50that the new cooking team can easily bang out after a full day at work and school.
20:56Mike's quick fire chicken enchiladas.
20:59It'll utilise leftover chicken that they usually buy and get them away from the salty flavour sachets too.
21:05Sounds 100% better than a packet.
21:08Yo.
21:09First, get the sauce going by peeling and slicing a large onion, then crush three garlic cloves into the fry pan.
21:15You're doing a great job.
21:17Add one tablespoon of canola oil and cook until the onions start to caramelise.
21:22Right.
21:23Add one teaspoon of dried mixed herbs, two teaspoons each of ground cumin and smoked paprika,
21:30half a teaspoon of chilli flakes.
21:32Oh, spicy.
21:34And fry for a further minute or two.
21:36Then add two cans of diced tomatoes, two tablespoons of tomato paste.
21:42And off to the oven we go.
21:44And cook for 10 minutes to reduce the liquid slightly, then let cool.
21:48Set one cup of the tomato sauce aside for later.
21:51So, black beans.
21:52Add a can of drained black beans, three cups of leftover shredded chicken.
21:57Do you reckon that's about three cups?
21:59Yep.
22:00And 150 grams of crumbled soft feta.
22:03Done that before?
22:04No.
22:05New recipe and some new experiences in the kitchen.
22:07Ugh.
22:08Do you not like that?
22:09No.
22:10Well, hopefully it tastes better than it feels then.
22:12I hope so.
22:13Oh man, this is looking good.
22:15Lay the tortilla wraps out flat and evenly fill each with the chicken mix.
22:20Roll up and place into a greased baking tray.
22:23Cover the top of the enchiladas with the set aside tomato sauce and grated cheese.
22:27Put that in and I'll get the door.
22:29Place into the oven at 180 degrees for 35 minutes or until piping hot.
22:34You did so well.
22:35You did as well.
22:36You did as well.
22:37Oh, look at that.
22:40Ta-da!
22:41That looks so yummy.
22:44I wanna have that all.
22:46Serve immediately with a side of salad greens.
22:49You like cheese?
22:50I don't like it.
22:51I love it.
22:52That's wonderful news.
22:53Because this recipe is about $4.30 per person, so it's a way to save for flights to see Grandad.
22:59Did you put onion in this?
23:02Uh oh.
23:03I don't actually want any.
23:05It's one of our new recipes.
23:07I don't like onion.
23:08It's yum.
23:09You're missing out.
23:10It's very nice.
23:11I reckon that too.
23:12It's gonna be yuck.
23:14How about you try it and then tell us if it is yuck.
23:17I definitely think we should make this one again.
23:19Yeah.
23:21You haven't even tried it.
23:23Hmm?
23:24Are you gonna have a try?
23:27Let me try it.
23:29See what you think.
23:33Tiamie, eh?
23:35Yeah?
23:36Do you like the flavour?
23:38Mmm.
23:39Mmm.
23:40And the award for best mum and sister in Kirikiriroa Hamilton goes to...
23:46Laura and Sophie.
23:48The cooking was good.
23:49Yeah, I really enjoyed being in the kitchen with you.
23:51Yeah, I did.
23:52That was really good.
23:53And I'd love it if we did more of that.
23:55Yeah.
23:57Like many of us, the Hamilton whÄnau indulge in convenience foods a little more than they should.
24:02So, we're getting some expert advice from nutritionist Amanda Bryan on how it affects us over the course of a day, compared to an ideal diet.
24:12So, every home that Mike and I go to, we find people that are getting tired mid-morning, crashing and burning in the afternoon, eating late into the night.
24:22What is it they need to do in order to not go through all that?
24:26So, when we eat can be just as important as what we're eating.
24:30Our bodies need constant fuel throughout the day.
24:32We need to have regular meals made up of lots of good nourishing food so we can be sustained throughout the day.
24:38And in the long term, there's a whole range of health benefits to lower our risk of disease and have a healthy long life.
24:45So, starting the day with a more balanced meal here, we have an example of some oats for our carbohydrates, some yogurt for our protein component, and then some fruit on top.
24:55So, we're going to get different nutrients like dietary fiber and protein, which keep us fuller for longer, compared with sugar and caffeine.
25:03So, for some snacks, we've got our eggs, which are really rich in protein.
25:07We could have something like nuts that have healthy fats to keep us fuller for longer, compared with our doughnut, which isn't so nourishing.
25:14Isn't so nourishing is an understatement. What about that wrap?
25:17So, this could be a go-to lunch option, because it's whole grain, that has increased fiber, which is going to help us feel full.
25:24Teamed up with a whole lot of vegetables, as well as some tasty chicken to tick off that protein component.
25:30And then I get hungry again at 4 o'clock.
25:32Again, go for your whole food. So, an apple, and we could team that up with some peanut butter to make it a bit more sustaining.
25:38Yum. That looks like a delicious dinner meal.
25:40We have a beautiful homemade curry that has eggplant and chicken, some brown rice, and a side of green beans.
25:47It's going to be satisfying. It means we're less likely to be reaching for the packet of chockeys, because we're still hungry after dinner.
25:53What we know is eating later in the evening is associated with weight gain.
25:58Back at the Hamiltons, the new plan to help mum means everyone in the house, no matter their age, needs to learn to cook.
26:05So, Mike and Ganesh have tasked up-and-coming kitchen apprentice Sophie to mentor new recruit Kira.
26:12Ganesh's zesty carrot and peanut salad.
26:15Ganesh's exciting Southeast Asian recipe is designed to get more fresh vegetables into their diets.
26:21Sounds pretty yummy, eh?
26:23Yeah, but I'm definitely not eating that.
26:25I don't know how to reply to that.
26:27And because Kira's helping make it, Ganesh hopes it will be a winner.
26:31First, peel four carrots.
26:34Easy as.
26:35You're spilling carrot pieces on me.
26:37Grate the carrots, using a food processor for speed if you have one.
26:41It just looks so tasty.
26:44Add a quarter of a cup of roughly chopped roasted peanuts.
26:47Yeah, good job.
26:48Yeah.
26:49And two thinly sliced spring onions.
26:51Is this the first time you've cut vegetables?
26:54Yeah?
26:55Do you think you'll like the spring onion in this salad?
26:59No?
27:00Kids are born different.
27:02Add two tablespoons of chopped fresh coriander.
27:05Yum!
27:06And for extra crunch, add a tablespoon of sesame seeds.
27:09Sesame seeds.
27:12For the dressing, whisk together two tablespoons of fresh lime juice.
27:16Good job.
27:17And a tablespoon each of soy sauce, sugar or honey, rice vinegar or apple cider vinegar.
27:24You can also add half a tablespoon of sesame oil for a nutty flavour.
27:29And chilli for a little kick.
27:31Just a tiny bit.
27:33Actually, I don't want to end mine.
27:36I want to end with yours.
27:40It's sitting good.
27:42Yeah.
27:43I think it's going to taste amazing.
27:45Ta-da!
27:46Ta-da!
27:47Ta-da!
27:48Ta-da!
27:49Orders up!
27:50If they do stick with this dish, it has a massive dose of daily veg, plus it's incredible value at under $2 per serve.
27:58Oh, how's it going?
27:59Oh!
28:00You're finished!
28:01Oh my god!
28:02How was that?
28:03Yeah, good.
28:04Good?
28:05Right, should we all try it together?
28:07Cheers!
28:08Well done.
28:09It's reveal time.
28:10It's reveal time.
28:11Kara enjoyed making it, but will she like it?
28:14Oh, yum.
28:15You don't like it?
28:18Yeah.
28:19Oh, I like it.
28:20I like the lime.
28:21That is so good.
28:22Mmm.
28:23No, it's not.
28:24Do you think this would be a dish that we could add to our repertoire?
28:27Definitely.
28:28It'll be something that you'd be able to prepare when you get home from school.
28:32Yeah.
28:33I think it's a good thing for me to be a role model to Kara because it's given me that new confidence to try new things.
28:41I think that with Kara, I'm just really looking forward to her having a totally different relationship with food.
28:47You know, loving the healthy food options and choosing those as a first choice.
28:53Coming up.
28:54Cheers.
28:55The great New Zealand public.
28:56I like it.
28:57Turns up the heat on a Kiwi classic.
29:00It tastes like instant noodle powder.
29:02And Mike aims for a win with his Chinese takeaway cheat.
29:06Voila!
29:07That simple.
29:08But he might have to bend the rules a bit.
29:11Shall we serve this in like a little takeaway container and see if we can fool Kara?
29:21In Kirikiri Roa Hamilton, the Hamilton whanau are well into their Eat Well for Less transformation
29:27to kick processed foods for healthy meals made together.
29:31What do you think, Kara?
29:32Not good.
29:33Great!
29:34Yeah!
29:35One of their regular buys is spaghetti bolognese from a sachet that has 33% of an adult's recommended
29:42daily intake of salt per serving.
29:44Wow!
29:45So we want to see if they can tell if we've swapped it.
29:48Mmm.
29:49Mmm.
29:50That's tasty.
29:51You think they've swapped it?
29:53Swapped it.
29:54Tastes small.
29:55Fresh.
29:56We absolutely have.
29:58Our homemade recipe includes fresh ingredients and allows them to control the salt.
30:03If it was a swap, then we'd keep it.
30:05Mm-hmm.
30:06Yeah.
30:07The price is equivalent to the sachet, but it comes with the peace of mind of knowing exactly
30:11what they're eating.
30:13Yum.
30:14Mmm.
30:15Laura isn't alone in her love for the quintessential kiwi pie.
30:20So we want to give the great New Zealand public their say.
30:23In a not-so-scientific blind taste test, we're visiting a dedicated team of experts in their
30:28field at Pioneer Pies to get their take on what makes the best mince and cheese pie.
30:34I'm a chef, so for me it's super important to have a good look in the pie.
30:38Good cheese to meat ratio.
30:41Equal amount of gravy, like 50% meat, 50% gravy.
30:45It's not fatty.
30:46I don't like fatty pies very much.
30:48It needs to have like a nice flaky top.
30:50We have five popular brands lined up.
30:53Starting with this premium priced pie made with Angus beef and real cheese.
31:01Mmm.
31:02Mmm.
31:03It's a nice flavour.
31:04I like it.
31:05Yeah.
31:06Quite tasty.
31:07Overall quite nice.
31:08We're off to a piping hot start, but can this big name with competitive pricing compete?
31:14Mmm.
31:17Meat quality is just not there.
31:20Cheap ingredient?
31:21The dough is okay.
31:24I think the cheese is more like of a sliced cheese that you put on burgers.
31:28It tastes like that.
31:29Hot on the heels of that is a pie in the middle of the price range.
31:32First impressions.
31:33It's very cheesy.
31:34Cheers.
31:35Cheers.
31:36Cheers.
31:37The filling's nice.
31:38It's got far more flavour.
31:39I would say to me it's pretty good in there.
31:40It's pretty tasty.
31:41Okay.
31:42It's good.
31:43It's the best one we've had.
31:44Yeah.
31:45Yeah.
31:46We have a clear winner steaming ahead.
31:47How will the cheapest option compare?
31:48Oh, great.
31:49It tastes like instant noodle powder.
31:50It looks like it could be a nice flavoursome sauce, but it's not.
31:52I'm struggling.
31:53Moving on swiftly to the most expensive, made with Angus beef and mozzarella.
31:54This one looks the prettiest of them all.
32:00I don't like the flavour.
32:01I don't like the flavour.
32:02Need more tulle.
32:03The pastry is awesome though.
32:04Yeah, the pastry is good.
32:05So which pie do our pie makers think should come out of the warmer and onto the podium?
32:06And the winner is...
32:07Oh!
32:08Oh!
32:09Oh!
32:10Oh!
32:11Oh!
32:12Oh!
32:13Oh!
32:14Oh!
32:15Oh!
32:16Oh!
32:17Oh!
32:18Oh!
32:19Oh!
32:20Oh!
32:21Oh!
32:22Oh!
32:23Oh!
32:24Oh!
32:25Oh!
32:26Oh!
32:27Oh!
32:28Oh!
32:29Oh!
32:30Oh!
32:31Oh!
32:32Oh!
32:33Oh!
32:34Oh!
32:35Look on the block, with the baker's son coming in a close second.
32:38I think that was a unanimous favourite.
32:40It deserved the win.
32:42Go on.
32:43Back in Kirikiriwa, Hamilton, Mike has a delicious dish planned that he hopes appeals to the toughest
32:49critic in the Hamilton Whare.
32:50It's hard to eat.
32:51If you can get Kiriwa on board, all your lives are going to be easier.
32:54And maybe that's how you get a win.
32:56I am putting spring onions in it.
32:58Don't do it, bro.
32:59Don't do it.
33:01Don't do it.
33:02slice them up as thin as I can. Don't hit the hornet's nest with a table tennis bat.
33:09Hello. Hello. Hi. You ready for a cook? I am. Let's do it. Yeah, come on in. Mike's recipe
33:17hits several marks for the family. It has heaps of fresh veggies, can be prepped and
33:22cooked in under 15 minutes and it uses leftover rice from Ganesha's stir fry beef. Mike's
33:28leftover egg fried rice with tangy slaw. We like a good Chinese. What could possibly go wrong?
33:35Might have a bit of pushback from somebody. Well, we'll see. I know. For the tangy slaw,
33:40finely slice a quarter of a red cabbage. It is hard with ginormous fingernails, though,
33:44I must say. Squeeze a tablespoon of lemon juice. A tablespoon of soy and a teaspoon of sesame
33:50seed oil. Guess what? You've just made a dressing. Voila. That simple. Now, we've had a few issues
33:57with these in the past. I would still like to put them in there because I'd like to try
34:02and get her comfortable with flavours. What we need to do here is we just need to go a little bit finer.
34:12This is a good challenge for you. Okay. Finally slice a red capsicum.
34:16How is Kira with red peppers or capsicums? No go.
34:20Should we try it? Yeah, I think we should.
34:22Okay. Yep. It is tough. Yes. But you cannot give in. Next ingredient. These guys. Mung beans.
34:32Delicious. And they just add a nice crunch. Well done, Sophie. The finely chopped spring onions
34:37are ready. It's called hiding the veggies. Give the dressing a good stir and drizzle over.
34:43Most of the flavour of a salad is created through that dressing. Can you see the spring onions in that
34:50slaw? No. No. That is a good thing.
34:54Let's not mention that word again. No. I love spring onions.
34:58Place the slaw in the fridge to cool while you prepare the fried rice.
35:02Best fried rice comes from rice that's been sitting in the fridge overnight. Essential part
35:09for fried rice is cold rice. When chilled, the starch in rice dries out, creating a firmer,
35:16drier texture, meaning the grains separate more when stir-fried.
35:21Where if this is still warm and it's fresh, you put this into the pan and it becomes mushy.
35:25Add two cloves of crushed garlic, one small diced onion and two lightly beaten eggs.
35:32We fry the egg off first, like a scrambled egg. We take it out and then we chop it really fine. But
35:37first we need a tablespoon of oil. That goes in first and then the egg sits on top of that. And then
35:43just use your fork just to move it around the place. Cooking in the kitchen. Once the eggs are cooked,
35:50cut down to size. Like that. So it's about the same size as your onions. To complement the fried rice,
35:57we're making a Chinese dipping sauce. You can use it to pour over or you could use it for other dishes
36:03moving forward to dip in or to add flavour. First add four tablespoons of soy sauce, two tablespoons of
36:10oyster sauce, two tablespoons of rice vinegar and one tablespoon of toasted sesame seeds. Perfect.
36:17If you like a pop of heat, you can add a little chilli. Dipping sauce, done and dusted. Let's fry.
36:25Add three tablespoons of canola oil to a hot pan, followed by your onions and garlic.
36:30Then saute till golden brown. Maximum heat, maximum speed. Fried rice needs to be a fast thing. Once
36:37you see your colour, then we're going to hit it with all the other ingredients reasonably quickly.
36:41In goes four cups of the cold cooked rice. All you do is basically just start moving it around.
36:47Then three tablespoons of soy sauce, two tablespoons of oyster sauce and one teaspoon of sesame seed oil.
36:52And we finish it with our final ingredients, spring onions, cooked egg, half a cup piece. Dinner's up,
37:01come and get it. Shall we serve this in like a little takeaway container and see if we can full cure it?
37:05Yeah, I think we should. Top job. However, I have one more thing I would like to show you.
37:12Mike knows about Sophie's vanilla Coke treat, so he's come up with a natural alternative that has a lot less sugar.
37:18What we've made up here is a little vanilla syrup. Vanilla, raw sugar, a little bit of salt,
37:26water. So we take a bottle of cold water, pop that into there, push that back. We carbonate this guy.
37:33Oh, look at those bubbles. And then we slowly pour in our syrup. This is you coming home. Oh,
37:40I feel a little bit down. I need a little upper. That's it. And then your soda water goes in.
37:45Yep. That wasn't so hard, was it? No. Cheers.
37:50You dump the Coke. I will give you this machine now. I would dump it. You will? Yeah. Welcome to your
37:57new sparkling water machine. Thank you. Well done. High five. Whoa. Here we go. Dinner is served.
38:06Who's hungry? Yeah. Do you want some? It's what you've been waiting for.
38:16Mike, how much is this dish proportion? Two dollars and 18 cents.
38:21That's unreal. Two dollars and 18 cents. It's delicious. And you know exactly what's in it.
38:26I think it's a win. And I actually like the dipping sauce too. It's really nice.
38:30Is this going to go on to the weekly rotation of dishes to be cooked? Definitely going on our rotation.
38:39What do you think about the extra rice? Double thumbs up. We'll take that. That is what Mike looks
38:45like when he wins the game of eat well for less. But is it time to come clean? Guess which takeaway we
38:53brought this from? I have a confession. We didn't buy it from any takeaway. Your sister Sophie and your mum,
39:03Laura, made this dish. Do you think we make it better than the takeaway shop? Yeah?
39:11Can you put this in a container so I can have it for another day?
39:16No. You'd better put that in your lunch box for school.
39:26Swap week is coming to a close and it's time to find out if the Hamilton whanau are ready to make
39:31the change for a healthier and cheaper meal plan. Also to find out who won the savings bet.
39:39If we can say it's in four grand, we've done our work. Oh, probably even more. I reckon three.
39:44Let's go. Well, I really hope the family stuck with our recipes. I think they would have. You know,
39:50because it's great seeing Sophie and Laura in the kitchen together. Absolutely. And do we have
39:55enough swaps to keep them on this road? Well, this is the exciting part. Let's find out.
40:01Good to see you. Thank you.
40:03Hi. Hello.
40:04Hello. Here we are at the end of your journey. How do you feel you've gone?
40:08I think that we have had more wins than losses. So with the recipes, which ones worked and which ones
40:17didn't? Fried rice. Double thumbs up. And the stir fry. Not good. Great. Yeah. And we have had some
40:26pushback on some of the others. It's gonna be here. That is so good. No, it's not. I'm positive
40:34that we're going to be introducing some new foods and maybe substituting out some of those things
40:39that she didn't like. All right. Shall we see if we saved you a little bit of money? Oh, yes, please.
40:45Okay. Ready? How did we get on with the satay tuna? The spice is a little bit more spicy. I think
40:52it had been swapped. She thought you had swapped it, but she still liked it. We've got her on her toes.
40:57She doesn't know what's going on right now. She's like, what are these guys doing? And you were buying
41:00the little cans and we swapped. Like for like, it's just a bigger can. There's a bit of saving.
41:06Okay, so we'll go for the bigger can. Definitely the bigger can. Perfect. Wonderful. Now, a family
41:11favourite. What do we think about the spaghetti bolognese? Keep it and make it this way. Yeah.
41:17We all loved it. Do you think we swapped anything at all? Yes. Yeah. Yes, indeed. We swapped it with
41:24beautiful raw ingredients. Is there a saving? Yes. Definitely a big saving health-wise. Is this a
41:32keeper? It's a keeper. Brilliant. Who is the Cheerio eater in the house? Hira. How did she get on with
41:39her creamy prune porridge? I like it. We're not too much at a time. We took that packet of Cheerios and we
41:50threw it away. And we replaced it with creamy oats. There's some honey in there. Delicious. This will
41:55keep you fuller for far longer than those air-based Cheerios. That's good. Far better. Goody? Yes.
42:03Another swap. Fantastic. What did we think of the butter? Tastes the same. It tasted the same. We
42:09couldn't tell the difference. Well, here's the good news. We did swap it. And gram for gram, weight for
42:14weight, if you buy a block like this versus the spreadable, you have a massive saving of six
42:19dollars and 26 cents. That's huge. Now, do you think you'll go back to the spreadable or will you
42:24stick with the butter? Gonna stick with the butter. Fantastic. Okay, so what were we spending? 250.
42:32At supermarket, combined with takeaways, eating out, cafe, everything else, 431 dollars. So that's what
42:39you were spending per week. So if you did follow through with the swaps, get rid of all the bad stuff,
42:44tenders and all that artificial food and half your takeaways, that's a weekly saving of
42:49about 184 dollars per week. That's awesome. Your aim was to get to Perth to see Dad. So if you
42:57stuck to these swaps, took Ganesha's advice on the other savings, you'll save 9,537 dollars.
43:05That's flights and activities to do over there. But there is a caveat though. All that artificial food,
43:11you have to make a pact that that disappears. Is that a yes? Yes. And takeaways, are we halving those?
43:17Halving. How did you say no? I said no. You said no?
43:22I'll just know it and she won't have a choice. Whoa. That's it. That's it.
43:26Mike, that's your tough laugh. That's it. And it will just flow down. Exactly. And Kira will just
43:31have to deal with two very firm but fair people. Yes, that's going to be a long road that one.
43:36If you do it together though, bring her into the kitchen, let us see what's going into her food.
43:419,500. That's awesome. Thank you. That's a lot of money. I didn't think we'll get there. I said three.
43:48I said four. But you guys beat us and we are really happy about that. We're really happy too. Well done.
43:55I'm really excited about how, you know, the next steps that our family's going to take and our food
44:01journey and our savings journey. It just actually makes me feel warm and fuzzy really as a mum to know
44:08that I'm going to make a big difference for both of my girls and for our family. What an unexpected
44:13surprise that Sophie was so into it. Wasn't it great? It's fantastic. Oh, hi, Kira. I drew a picture
44:19of you two. Look at this. Is that Ganesh and this is me? And what's that over there? Earth. Earth.
44:31Earth. We're flying. Beautiful. Thank you. I love how we're holding hands. Maybe Mike,
44:39maybe we should just. Shall we? See you later. Bye. Bye. Okay, bye. Bye.
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