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GOV ♪♪ Hi, I'm chef Rob Stinsonand this is Fit to Eat, a new series about eatinghealthy and living better.
African peanut stew has agreat symphony of flavors like gumbofrom New Orleans.
Today I'm making it withcashews instead of peanuts because the cashews helpto lower LDL cholesterol, that's the bad cholesterol.
I love cookingthis style of food.
Creole food is hugely influencedby the African heritage of the South andwhen you look at the– they call it sometimesthe ground nut stew or peanut stew, it's basicallya similar base as gumbo where people came in tothe south and decided to make their stew, butlet's give it the twist of what's inthe local area.
Hence, a lot of seafoodgot added into gumbos and they became kind ofthe Creole gumbo flair.
So this really has somegreat vegetarian value.
I'm actually usingvegetable stock, apple juice, andtomato juice as the base.
Lots of detailson this recipe so you can goto our website: You can get thisrecipe there.
Let's get started.
We will take a large saucepan because you can see everything on the side iswhere we are going to go.
I want to take a look atwhat we are starting with.
Beautiful freshcabbage already chopped.
Good, localsweet potatoes.
Any of you thatdon't know it, the sweet potatocapital of the world is Vardaman,Mississippi.
You can get almost all ofthis at your local store or farmers market.
But what I love about this isit has such great flavors.
We are going to start with some beautiful dicedonions and garlic.
Got to have a littlegarlic in our world.
We use about twoounces of oil, about two tablespoons.
Were going to putthat in the bottom and where we're going withthis is to cook the onions until they are translucent.
Translucent means you can seethrough them to a degree.
Pan has a nicetemperature already.
Add our garlic.
As we are doing this,you are going to see.
Easiest way is to shakethat and stir it as we go.
The longest cooking itemof everything here are the sweet potatoes.
So they go in there.
Sometimes I've seenpeople cook those and parboil them ahead if theyare in a hurry to make this.
They will begreat in this dish.
A dear friend of mine, afourth-generation Creole chef from New Orleans, iswhere I got this recipe.
It was his input to me thathow this is so similar in nature to what gumboturned into as it went.
As is true withany gumbo recipe, there are a milliondifferent versions.
None of them are wrong,none of them are right.
This is basically takinga classic African sauce and turning it into wherewe are going to go which has a unique twistwhen you look at the okra.
When I saw okrain this years ago, it obviously mademe think of gumbo.
Our cabbage goesright in.
Going to move someof this to the side.
Look at thejuices that we've got.
We've got beautifultomato in the center, apple on the right, and ourvegetable stock on the left.
At some point when you areinterested to find out how to make stock, we willhave that at our website: It's easy to makeyour own stocks.
The nice part about that isyou can do that without salt.
This is no salt.
So we are addingall of our juice.
You notice it brings thetemperature down a hair.
Move these outof our way.
Give that a little stir.
The colors in it arefantastic already, but we've got to give ita little pep of flavor.
The little pep of flavor comesin with cayenne pepper, ground red pepper.
Really prevalent inthe African cooking.
We've got alittle ground ginger.
Going to take aminute and show you how we can do somefresh ground ginger.
It is so much betterthan using that little packagedried product.
We will get into thata little bit later.
Now we will add inhalf of our cilantro.
Wonderful fresh herb.
Has such a greataromatic quality.
And our freshchopped tomatoes.
Then we will go ahead andgive this another stir.
We will let thissimmer on high heat until weget it to a boil.
The colors inthis are fantastic.
You can already getthat aromatic quality as to what's inside.
Here's the twist.
Here's the twist to do somethingand have a little fun.
This is actually a fat-freelow-sodium peanut butter.
A lot of the farmersmarkets are carrying them.
You can find them atsome of your superstores.
This now turns it into alittle healthier twist than adding in allof the peanuts that you normallywould have.
We will stir that in so it'suniform into that stew base.
We've gotten it all off thespoon and mixed it thoroughly.
Very important youdon't let that get in globs inside because it will cook ata different rate that way.
So right now, we willlet that come to a simmer.
It looks awesome.
It already has awonderful aroma.
I think we've movedalong pretty well.
The trick we are goingto do down the road is we are going totake some okra– let's pull out everythingwe need for it.
This okra we aregoing to bake, but we aregoing to bread it.
It could go directly in,that's the classic version.
I thought it might bekind of fun to do a version where we have a baked,healthy version of our okra.
So where are wegoing to go with this? Take our egg and we aregoing to use just the white so it's even healthier.
Then we're going to puttogether a batter mix.
This is healthyand gluten-free.
Whole-wheatbreadcrumbs and soy flour.
They mix reallywell together.
They make a really nicecoating almost as if you are using an Italianstyle bread crumbs.
So I love that idea.
Now we are putting in alittle garlic powder, a little onion powder,a little white pepper and a little cayennepepper.
And on the cayenne pepper,it is a little pinch.
I can already hear thatstew and it's doing great because it's alreadysimmering well.
We will mixthese evenly.
Has great color.
After we've gotthe dry mixed, you can mix upthe egg white, and we're going to throwall of these okra pieces.
We will throwin half of them, about eight pieces.
They are so light.
And you will noticeI have cored them.
What you arelooking at down below, these have hadseeds and all removed.
They cook a littlebit healthier that way.
Not as much oil involved.
We will pull theseout and then we will dredge theminto the flour.
This is agluten-free version.
Why? There are so many peopleout there that are finding out that they havereaction to gluten.
Gluten free is becomingmuch more mainstream than it ever was before.
It's a healthier version.
You can get thedetails at our website: I will show youanother little trick.
When you finishthese–hang on one second.
Grab a littlezero fat pan spray.
Spray our pan withthat zero fat pan spray.
Take each one of theselittle breaded okras.
They come out sopretty this way.
Turn them down sothey will brown on top.
You may nothear it, but I do.
I'm going to turnthe temperature down on ourstew a hair.
Give it a quick stirwhile we are here.
It's comingalong great.
This is a lot more than youwill need for two people.
It makes about eightportions what we are doing.
We will take these beautifullight breaded okra which we fixed andhere is the trick.
I call it the trochaas the Italian chef that I used totrain with did.
You are going to spraythem on top with a little of the pan spray.
What does that do? It will give it a crispnesswhen they bake and it will helpthem brown.
We will head over tothe oven which I have taken the libertyof turning on.
That oven is heatedup to 450°.
Put it near the topand let that go.
While we are over here wewill do a little cleaning.
Whenever youbread your product, you are going to noticethat it will end up on your hands to a degreethat is not a problem.
Do a littlehousecleaning here.
Remove our breading.
Then we are going toget ready to have a little bit of funwith some plantains.
You may think thislooks like a banana.
It's actually a differentanimal altogether.
We're going to cutit open at this end.
You peel it very similar,but we are going to slice it right down the middleand it makes a beautiful as you pop it out.
Much meatier than thebanana, obviously.
Look at that.
Isn't that great? I tell you, it's alittle bit harder to find.
If you can'tfind a plantain, you can use abanana for this.
But talking withLeon in New Orleans, a guy who really hasthis in his heritage, his comment to me was it isfar better to use plantains.
They are meatier.
It's more of a vegetablethan a fruit because they have ahardiness to them.
What we are going todo with those is take that same zero fatpan spray and lightly sear them in thepan so that they are going to become the side dishto this beautiful stew which is doinggreat, by the way.
You have to keep stirring.
You do not want to letthis stick on the bottom.
As I'm looking athow it is coming, the color of the basehas changed and all of the vibrant greens andreds are standing out now.
I tell you what, thearoma is incredible.
So we get our pan hot.
We will do thissame pan spray.
And we will do thesame on the plantains so they won't stickwhen we put them in.
Carefully andlightly brown them.
Spray those on top.
Finding the right pan sprayis worth its weight in gold because it's addingzero fat, zero calories.
Be picky about it and findthe right one to work with.
Some of them have gotother additives in there you really don't want,and you don't need that.
Let's move all of this outof the way because we are getting ready to createsomething really fun which is called anadd a sauce.
Add a sauce is like aground red chili sauce, lots of ingredients in thisthat make it so wonderful.
And we are going to takea twist on this one and make it a little healthierthan it would normally be made by using a Greekstyle fat-free yogurt.
It is incredibly healthy.
Far better than usingthe mayonnaise base that you mighttraditionally find.
So how do we gofrom here? We are going to carefullykeep an eye over here on the plantains making surewe don't oversear them.
Get that heatdown kind of low.
While it is working, we'regoing to pull a little switch-a-roo andslide our stew back, heat up our sauté panand that's where we are going to take ourred wine, heat it, put our garlicand our onions.
So you've got a littlediced garlic and onion.
This one gets tricky.
Obviously what you need todo if you're trying to make this one is goto our website:.
You will get this recipe indetail because this one is going to be tricky tofollow because there are so many differentingredients in it.
Let's go ahead and kickthe heat up on this a hair.
Move that around.
What we are waiting on is forthat to get a rolling bubble.
It will cook some of thealcohol out of the wine.
Then we are going totake the heat away and add in–what do we have? A lot.
We've got somebeautiful coriander, some cumin, someground ginger, paprika, cayennepepper, black pepper and a little bitof our garlic.
So a lot of ingredientsare going to make upthis flavoring.
No one is going toremember all of that.
That's where thebeauty is in the website.
I like to show somethingwhile were waiting on that which isreally kind of neat.
This is our style of ginger thatyou can go buy at the store.
That's an actual gingerroot.
What do you dowith it? Slice the edges off.
What you are left withis a beautiful piece of fresh ginger that youcan take and fine chop and putting that inmakes a great addition.
That wine has comeup to a nice boil.
Let's go ahead and dosome checking, okay? Check our plantainsand turn them.
Oh they look great! They havebrowned perfectly.
Turn the heat down on themand we've got to go check in the oven to seehow our okra is doing.
Let's go aheadat this point.
pull these little devilsout and I'm going to set them right herefor now and just let those cool a hair becausethey look perfect.
The idea was just tocrisp them on the edges.
And you see itdoesn't take a lot of time.
We are back over herehaving a little bit of fun with the beginningof our add a sauce.
We are going tomix that sauce.
Stir up our stew.
Wow, the stewlooks incredible.
Flavors arecoming out in it.
I get the aromaeven more.
Let's turn downour heat.
What we're goingto do is take that, but carefully geteverything out.
We want everythingout of this pan so that we can takethe onion and garlic just now infusedwith that red wine.
Now take our stew andput it back up front.
Keep it goingnice and slowly.
We are ready to addin the flavors here.
So we'll put thisright in the center.
And as I'mputting these in, we will talk alittle bit about them.
We've got someground cloves.
These I measure.
A quarter teaspoon ofeach so you don't get too much ofan overload.
That's your cloves,a little coriander, cinnamon,paprika we double up.
Everybody asks mewhen you are working and you've got all thisout, how do you know paprika from cayennepepper? If you overdo thecayenne, it's tricky.
If you look, youcan see cayenne is more orangein color.
This is goodSpanish paprika and it makesa big difference.
Again, tricky dish.
If you can't remembereverything in it, go to our website:.
You can getthis exact recipe.
So we've gotin our cayenne, our cinnamon,nutmeg, ground clove, garlic, black pepperand ground ginger.
With all of theseout-of-the- way, let's move all of this.
Set that down below.
Stir all of this up.
Makes what they call inAfrica a ground red pepper.
It's like aground pepper sauce.
You will see with thisjust like the peanut stew, there are so manydifferent versions of this.
Some people add in almosta homemade mayonnaise.
Some like it this strong.
I think it's a littleoverpowering like this so we are going to do nowis carefully mix in this and fold it as we gowith this zero fat, zero salt yogurt.
It makes a wonderful dippingsauce for those plantains.
Keep adding it in.
You see we are notadding it all at once.
It's a little warm and youdon't want it to overwhelm that yogurt to where itsimply becomes watery.
Now we areready to finish up.
I love add a sauce.
It adds a great flavor.
Something youdon't see a lot of.
And if you look at it, Idon't think anyone anywhere has got a recipe that'sgot all the variety of spice that'sin that.
So it's a great dish.
Now what we're goingto do is create a little side cup,if you would.
This will be enough forabout eight people what I've made.
So you will takethis and hold it.
It will stay in therefrigerator quite some time.
Makes for a lot of fun tokeep the dish like that where you can use it.
We had talked a little bitabout grinding the ginger before we got intochecking on the okra.
I want to show you this.
Anyone can get one ofthese at the store.
If you don't have one, getone that is stainless steel.
They don'tcost much at all.
It is an affordable thingand you can use it to shred cheeses,to grate fresh herbs, you can do themreally fine on this side.
I'm going to do it a littlebit coarser than the fine.
Kind of a medium.
This goes in to thestew at the tail end.
Check the difference.
You compare theflavor of this to what you would getfrom a dry product.
You move it off with anice knife or spatula.
And we going todo with this? It is going in the stew.
I'm only going to putabout half as much.
And it is a shame thatyou can't get the aroma of this because ginger,when it is fresh grated, has an incrediblearomatic quality.
It has a lots ofgreat health aspects to eating fresh ginger.
Remember, there is such adifference when you can put some fresh herbs intowhat you are cooking.
So there it is into thatbeautiful African peanut stew.
Where we are goingto head with this, we are going to makethis look really pretty because when you're eatinghealthy, I think it is every bit as important tomake sure things look good as taste good asare healthy.
That's wherewe are heading.
Here's how we aregoing to do this.
We are goingto take a nice, generous portionof the stew, set it directlyon the plate.
Often times, they will beserving this with rice.
If you wanted to addrice with this, your natural additionwould be brown rice.
Far healthier and greatadvantages in using it.
So we've got ourstew on the plate.
We are going to addin our add a sauce.
And then put our plantainsright here on the side.
Look howbeautiful they are.
Then take and top witha couple of pieces of our fried okra.
Garnish it withsome cilantro.
I love the cilantro becauseof the aromatic quality.
A little piece on theadd a sauce is great.
Put it allaround the sides.
I tell you what,you've got an incredible, healthy vegetarian dish thatabsolutely is delicious.
And remember, you canfind all of my recipes with the nutritionalinformation on our website:.
I'm Chef Rob Stinson.
Thank you forwatching Fit to Eat.
♪♪ This program wasmade possible in part by: Mississippi familyfarms sustain a long, proud tradition that has beenhanded down for generations.
A safe, dependablesource for food, fiber and timber.
Mississippi family farmershelp feed your family as well as their own.
Through best practicesand modernization, Mississippi farmers continueto be good stewards of our land and water resourcesensuring a reliable, affordable source of foodwell into the future.
The farm familiesof Mississippi.
Support forFit To Eat comes from Mississippi SeafoodMarketing, a division of the Department ofMarine Resources.
From our watersto your table, wild-caught, Gulf-freshseafood is fresh, local and healthy.
Information at dmr.