WEBVTT 00:13.340 --> 00:17.130 and I am starving . Like 00:17.130 --> 00:19.130 Marvin . What should we eat today ? 00:19.130 --> 00:21.297 Chef ? I don't know . What do you want 00:21.297 --> 00:23.519 to eat ? I don't know you're the chef . 00:23.519 --> 00:25.574 Alright , we could do this forever . 00:25.574 --> 00:25.480 Let's stop . What about spaghetti and 00:25.480 --> 00:27.424 meatballs that always sells to the 00:27.424 --> 00:29.480 dining facilities . Okay , now we're 00:29.480 --> 00:31.813 talking . So what's upgrade the noodles ? 00:31.813 --> 00:34.036 The sauce , the meatballs . Well , tell 00:34.036 --> 00:36.202 me what you're gonna typically used to 00:36.202 --> 00:38.036 make it . Okay , so uh spaghetti 00:38.036 --> 00:40.202 obviously , uh and then I'll have some 00:40.202 --> 00:42.860 meatballs and the sauce . Well , 00:42.860 --> 00:45.027 instead of standard spaghetti , we can 00:45.027 --> 00:47.027 level up to whole wheat Spaghetti . 00:47.027 --> 00:49.249 Remember to look at the ingredient list 00:49.249 --> 00:51.471 to make sure at least whole wheat durum 00:51.471 --> 00:53.638 flour as the first ingredient and that 00:53.638 --> 00:55.693 there aren't any other flowers added 00:55.693 --> 00:57.860 into it instead of your regular tomato 00:57.860 --> 00:59.971 sauce , which is likely to have added 00:59.971 --> 01:02.082 sugars . Upgrade to a tomato puree or 01:02.082 --> 01:04.193 look for an italian sauce that offers 01:04.193 --> 01:04.100 no sugar added version of the 01:04.110 --> 01:06.620 traditional product and instead of pre 01:06.620 --> 01:08.676 made frozen meatballs , just makes a 01:08.676 --> 01:10.842 small amount of brown ground beef into 01:10.842 --> 01:13.176 your italian sauce , just like this one . 01:13.176 --> 01:15.287 I've made it for you already . Yeah , 01:17.040 --> 01:19.810 thank you . Chef shouldn't have let me 01:19.810 --> 01:20.950 get some of this 01:24.520 --> 01:26.930 level up . 01:30.070 --> 01:33.430 Tastes good to me . So that's an easy 01:33.430 --> 01:36.130 upgrade and the level three , the 01:36.140 --> 01:38.760 athlete name . Spaghetti squash . 01:40.250 --> 01:42.490 You can make this with any number of 01:42.490 --> 01:44.046 toppings or additions . The 01:44.046 --> 01:46.268 possibilities are endless . You can add 01:46.268 --> 01:48.434 sauteed , mushrooms , onions , beans , 01:48.434 --> 01:50.490 olives , pine nuts . Today I'm gonna 01:50.490 --> 01:52.434 show you how to make a plant based 01:52.434 --> 01:55.280 mushroom version of this as well . Okay . 01:55.280 --> 01:57.640 You lost me at mushrooms . Those ain't 01:57.640 --> 01:59.520 meatballs . Well they resemble 01:59.520 --> 02:01.576 meatballs and appearance and texture 02:01.576 --> 02:03.631 and calling the mushroom plant balls 02:03.631 --> 02:05.853 just doesn't have the same ring to it . 02:05.853 --> 02:07.964 Okay . Okay I'll give him a shot . So 02:07.964 --> 02:10.076 what's the first step ? Okay so we're 02:10.076 --> 02:12.187 gonna start with the meatballs . This 02:12.187 --> 02:14.353 recipe will make 66 meatballs slightly 02:14.353 --> 02:16.576 smaller than golf ball size . So can go 02:16.576 --> 02:18.576 ahead and pre heat your oven to 425 02:18.576 --> 02:22.420 degrees . Alright now you're 02:22.420 --> 02:24.364 gonna start with eight oz of white 02:24.364 --> 02:25.660 mushrooms . Okay , 02:28.140 --> 02:30.060 great . After that's attitude of 02:30.060 --> 02:32.116 blender , you're gonna push post the 02:32.116 --> 02:34.171 mushrooms in a blender until they're 02:34.171 --> 02:36.450 finally chopped . Yeah , 02:39.140 --> 02:42.850 awesome . Now you're gonna add half a 02:42.850 --> 02:44.870 cup of rolled oats , half a cup of 02:44.870 --> 02:47.760 walnuts and one pill clove of garlic . 02:59.620 --> 03:01.450 There you go . Okay . 03:04.330 --> 03:06.497 Coulson , so everything is chopped and 03:06.497 --> 03:09.970 well mixed . How's 03:09.970 --> 03:12.650 that ? That's good . Okay , so now 03:12.650 --> 03:14.650 we're gonna add some Tahini to it . 03:14.650 --> 03:17.720 Some what ? Tahini ? It's sesame seeds 03:17.720 --> 03:19.942 and you usually find it near the peanut 03:19.942 --> 03:21.831 butter in the grocery store , two 03:21.831 --> 03:23.887 tablespoons of Tahini . I don't have 03:23.887 --> 03:26.109 that . So is there anything else we can 03:26.109 --> 03:28.053 use ? Well you can use 100% peanut 03:28.053 --> 03:30.164 butter instead . It'll taste a little 03:30.164 --> 03:32.164 different but it still gets the job 03:32.164 --> 03:34.331 done . So let's add two tablespoons of 03:34.331 --> 03:36.553 peanut butter and if you're having some 03:36.553 --> 03:38.776 trouble , you can use a spoon to get it 03:38.776 --> 03:38.460 all out . 03:44.140 --> 03:46.860 Great . Alright , so now we're gonna 03:46.860 --> 03:48.804 add one teaspoon of low sodium soy 03:48.804 --> 03:50.693 sauce , A quarter teaspoon of red 03:50.693 --> 03:52.749 pepper flakes and a dash of salt and 03:52.749 --> 03:54.749 pepper . Go ahead and give it a few 03:54.749 --> 03:56.916 more pulses until it's fully blended . 04:01.840 --> 04:05.750 Yeah . Okay , if you're having some 04:05.750 --> 04:07.806 trouble with blending , go ahead and 04:07.806 --> 04:10.028 add a little bit of liquid , preferably 04:10.028 --> 04:12.083 water to loosen it up . You can also 04:12.083 --> 04:14.250 use a spatula to move it around as you 04:14.250 --> 04:16.472 go . Now go ahead and drizzle olive oil 04:16.472 --> 04:18.417 on a baking sheet . You can line a 04:18.417 --> 04:20.528 baking sheet with aluminum foil first 04:20.528 --> 04:22.694 if you want , saves up on cleanup time 04:22.694 --> 04:25.720 later . How's that ? That works . Okay , 04:25.730 --> 04:27.897 so let's go ahead and form the mixture 04:27.897 --> 04:29.952 into six balls as we make each one , 04:29.952 --> 04:32.174 roll it into the oil to coat it . We're 04:32.174 --> 04:34.341 gonna go ahead and put it in a bowl to 04:34.341 --> 04:36.350 make it easier . Okay , 04:41.940 --> 04:45.860 Yeah , great job . 04:46.240 --> 04:48.462 Now we're gonna take our spoons , we'll 04:48.462 --> 04:50.518 swing to them out and we'll form our 04:50.518 --> 04:53.460 six meatballs . Mhm . Thank you . 04:55.170 --> 04:55.970 All right , 04:59.740 --> 05:01.740 Alright , so now that we have those 05:01.740 --> 05:03.851 finished , go ahead and stick that in 05:03.851 --> 05:05.684 the oven , let it bake for 20-24 05:05.684 --> 05:07.573 minutes , or until the meat balls 05:07.573 --> 05:08.573 around . Right , 05:13.640 --> 05:15.862 while that's baking . Let's work on the 05:15.862 --> 05:17.918 spaghetti squash here . You can bake 05:17.918 --> 05:19.973 spaghetti squash , but it's a little 05:19.973 --> 05:22.029 faster to microwave it and it tastes 05:22.029 --> 05:23.973 about the same . Just pick a small 05:23.973 --> 05:23.950 spaghetti squash so it fits in the 05:23.950 --> 05:26.006 microwave . Start by poking holes in 05:26.006 --> 05:28.006 the spaghetti squash so that it can 05:28.006 --> 05:30.061 emit some of the moisture out and it 05:30.061 --> 05:32.006 won't explode in the microwave the 05:32.006 --> 05:34.228 microwave it for about three minutes to 05:34.228 --> 05:36.394 soften it afterwards . Let it cool for 05:36.394 --> 05:37.394 1 to 2 minutes , 05:46.440 --> 05:48.662 three minutes , 3 minutes . So now that 05:48.662 --> 05:50.996 our spaghetti squash has softened a bit , 05:50.996 --> 05:53.218 we can have to link wise and remove the 05:53.218 --> 05:55.384 seeds . I'll show you how to do that . 05:55.384 --> 05:57.329 Always keep in mind before you cut 05:57.329 --> 05:56.840 anything on a cutting board , you'll go 05:56.840 --> 05:59.080 ahead and put a dampen a piece of paper 05:59.080 --> 06:01.191 towel underneath so that it keeps the 06:01.191 --> 06:03.358 cutting board in place . We don't want 06:03.358 --> 06:05.413 this moving around too much as we're 06:05.413 --> 06:08.060 trying to cut this . Take your knife 06:08.940 --> 06:11.051 but in the middle of spaghetti squash 06:11.051 --> 06:14.990 and push down and 06:14.990 --> 06:16.934 cut through it lengthwise . It's a 06:16.934 --> 06:18.990 little tough so you have to push the 06:18.990 --> 06:18.960 muscle into that . 06:23.740 --> 06:26.450 Alright so now that we have that open , 06:26.450 --> 06:28.617 we're gonna scrape out the rest of the 06:28.617 --> 06:30.839 seeds that are inside of it if you want 06:30.839 --> 06:32.950 you can save the seeds and roast them 06:32.950 --> 06:32.270 with a little bit of chili pepper for a 06:32.270 --> 06:34.260 delicious snack . Later , cheon go 06:34.260 --> 06:36.427 ahead and scrape out all the seeds out 06:36.427 --> 06:37.427 of there . 06:43.240 --> 06:45.407 Alright , Kian go ahead and place half 06:45.407 --> 06:47.573 of it in the microwave dish flesh side 06:47.573 --> 06:49.684 down if they both don't fit , you can 06:49.684 --> 06:51.129 cook one half at a time , 06:54.040 --> 06:56.040 10 minutes . Should do it . But you 06:56.040 --> 06:58.207 know it's done when you can pierce the 06:58.207 --> 07:00.318 flesh easily with a knife . If you're 07:00.318 --> 07:00.240 tight on space in the microwave , you 07:00.240 --> 07:02.407 can do the same thing in the oven , it 07:02.407 --> 07:04.296 just takes a little longer If you 07:04.296 --> 07:06.518 choose to do it that way , bake it at 3 07:06.518 --> 07:09.150 75 for about 40 to 50 minutes . Good , 07:10.940 --> 07:14.260 good . How long is that man ? 07:15.040 --> 07:18.840 10 minutes . There you 07:18.840 --> 07:21.480 go . When it comes out , we'll let it 07:21.480 --> 07:24.450 cool for about 2-3 minutes . Those 07:24.450 --> 07:26.617 mushroom meatballs are starting to win 07:26.617 --> 07:28.672 me over . They smell kinda good chef 07:28.672 --> 07:30.894 indeed . Okay , so the spaghetti squash 07:30.894 --> 07:32.950 is nice and soft now so you can just 07:32.950 --> 07:34.950 take a fork and start shredding but 07:34.950 --> 07:37.172 it's still pretty hot so you might need 07:37.172 --> 07:39.117 an oven mitt to hold it in place . 07:39.117 --> 07:41.228 Alright . Kion that looks great . I'm 07:41.228 --> 07:43.283 gonna go ahead and play it for you . 07:43.283 --> 07:45.117 Thank you , ma'am . No problem . 07:49.350 --> 07:52.230 It looks good . Looks just like 07:52.230 --> 07:55.150 spaghetti . Yeah . 07:55.640 --> 07:57.880 All right . So with this spaghetti 07:57.880 --> 07:59.991 squash , you can go ahead and grate a 07:59.991 --> 08:02.158 little bit of parmesan cheese over the 08:02.158 --> 08:04.213 top and top it with salt to taste if 08:04.213 --> 08:04.190 you'd like . We've already seasoned it 08:04.190 --> 08:06.301 in advance . So it has a salt on it , 08:07.040 --> 08:09.040 right ? And our meatballs should be 08:09.040 --> 08:11.096 done so we can add those to go ahead 08:11.096 --> 08:12.207 and check on them . 08:18.140 --> 08:20.720 Wow , those look great . And there you 08:20.720 --> 08:22.800 have it now . Give it a taste . No 08:22.800 --> 08:25.078 sauce . Try it without the sauce first . 08:25.078 --> 08:27.300 If you don't like it , you can add some 08:27.300 --> 08:30.020 sauce level up . 08:31.660 --> 08:33.882 No , you're right actually . It doesn't 08:33.882 --> 08:35.882 need the sauce . This tastes good . 08:35.882 --> 08:39.060 Thanks Jeff . And if you want to level 08:39.060 --> 08:41.171 up your nutrition knowledge , be sure 08:41.171 --> 08:43.338 to check out the companion episode The 08:43.338 --> 08:45.560 science behind episode five , spaghetti 08:45.560 --> 08:47.060 and meatballs and we out . 08:49.310 --> 08:52.230 Yeah , it's good . It's cool houses .