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Speaker 1: You're listening to the Saturday Morning with Jack team podcast

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Speaker 1: from News Talks EDB.

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Speaker 2: Food Time on News Talks, EDB Cookies, neckw Works. She's

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Speaker 2: here with her recipe for the Weekylder.

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Speaker 3: Cured a Jack. Yes, con't you from Dunedin.

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Speaker 2: Oh yes, of course, por Charmers, I'm still your.

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Speaker 3: Por Chaman Seafood Festival. Still it'll be great, Yeah, it'll

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Speaker 3: be great. But also talking to you not about seafood Day,

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Speaker 3: about I don't know if you realize that October is

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Speaker 3: officially the World Vegetarian Day. I do it months, I

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Speaker 3: should say.

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Speaker 2: I would be lying if I put it on my calendar,

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Speaker 2: which is not that I have any problem with vegetarian

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Speaker 2: more for it, you do you, but I just yeah,

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Speaker 2: you know my thing. I I've seen it to you before.

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Speaker 2: There's there's a day, a week, a month thing for everything,

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Speaker 2: you know.

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Speaker 1: I know.

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Speaker 3: And the best wade of you that I think is

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Speaker 3: just that it might give you some encouragement to go, Yeah,

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Speaker 3: you know what I've been meaning to be to eat

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Speaker 3: more vegetables in my life, you know, And so this

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Speaker 3: is a good good time to try it. Try it

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Speaker 3: for a week, try it for a months. See what

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Speaker 3: you think, you know, yeah, and so this is a

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Speaker 3: mushroom and spinach canaloney. Because I also think when the

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Speaker 3: price of living is sky high and people are complain

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Speaker 3: rightfully so about that, you know, taking some of those

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Speaker 3: meat proteins out of your diet can really reduce the

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Speaker 3: food shopping bills. So those of you listening who perhaps

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Speaker 3: are thinking, you know, you go along to the soupermarket

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Speaker 3: and you stock up on your chicken, and you're this,

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Speaker 3: and you're that, maybe just crazily try leaving all of

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Speaker 3: those things out of your trolley for one week and

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Speaker 3: instead popping in things like some cans of beans, which

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Speaker 3: can be delicious, and lentils and mushrooms. They don't have

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Speaker 3: much protein in them, but there you go, and some

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Speaker 3: grains and make this. It's really beautiful. It's loaded, it's cheesy,

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Speaker 3: it's yummy, and you'll be surprised how cheap your bill is.

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Speaker 3: Look event goes on one eighty degrees. This is for one.

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Speaker 3: I am, this is one serving. Double it if you want.

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Speaker 3: It's a generous serving. But it's just if you're out

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Speaker 3: there thinking, yeah, I need to mix things up a

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Speaker 3: little bit. Greaser, small ovenproof dish that will fit to

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Speaker 3: your lovely little canaloney. And here I am using four

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Speaker 3: pasta tubes, four canaloni tubes. So make the filling by

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Speaker 3: heating some oil in a pan and cooking off the onions.

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Speaker 3: I've got a small onion here, dice, and one large

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Speaker 3: portobello mushroom because they go a long way. Chop those

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Speaker 3: off roughly but kind of finely, and fry that off

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Speaker 3: on the oil. And they took take a little while

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Speaker 3: free to four minutes something like that. Mushrooms. What happens

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Speaker 3: when you cook them as they release their juices and

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Speaker 3: then they soak them back up. So wait till that's happened.

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Speaker 3: Pour in half a can of crushed tomatoes or fresh tomatoes,

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Speaker 3: and season half a teaspoon of dried thyme, half a

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Speaker 3: can of lentils. And before you start groaning and going,

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Speaker 3: oh lentils, lentils are great. They in a dish like this,

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Speaker 3: they really do the job of say, minced beef or

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Speaker 3: minced jam. They give that same text to their great

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Speaker 3: I love them and packed full of protein and goodness.

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Speaker 3: And so pop those into the pan. Pop in one

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Speaker 3: cup of shredded spinach. So these you Ryan some of

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Speaker 3: your iron, cover it until the spinach is wilted, and

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Speaker 3: then remove from the heat and it we'll have all

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Speaker 3: thickened up a little bit by that stage. And then

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Speaker 3: what I do to fill my little canaloni is, rather

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Speaker 3: than trying to sort of spoon it into them, I

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Speaker 3: kind of stamp my tubes into the filling so that

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Speaker 3: it fills up to halfway one end. Flip it over

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Speaker 3: do it the other end, and it's kind of fun.

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Speaker 3: Fill both ends right to the middle. Lay those tubes

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Speaker 3: in your lovely prepared dish, and then loosen the left

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Speaker 3: over filling with a splash or two of water and

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Speaker 3: pour that around your canalone as well. And then no

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Speaker 3: cheese sauce required, because honestly, that's a ball to make

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Speaker 3: from scratch. So I instead use third of a cup

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Speaker 3: of cream fresh, third of a cup of liquid stock,

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Speaker 3: and a third of a cup of grated cheese. So

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Speaker 3: we're talking, oh beautiful, delicious cheesiness. Whisk that up, Pour

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Speaker 3: that over your pasta your pasta tubes, cover it with foil,

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Speaker 3: bake it for about thirty minutes. Jack that'll soften and

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Speaker 3: cook those that canlony uncover it, sprinkle over a little

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Speaker 3: bit more cheese possibly or not, and cook it for

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Speaker 3: a further ten to fifteen minutes and it'll be golden

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Speaker 3: and bubbling, the pasta will be tender, that filling will

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Speaker 3: be piping hot, and it's absolutely satisfying and delicious, you know,

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Speaker 3: because I one of the common questions I get from

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Speaker 3: people is, you know it really is, Oh my goodness.

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Speaker 3: You know, I'd like to do a bit more plant

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Speaker 3: based eating, but I don't know what to do. And

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Speaker 3: I'm I'm really a fan of still eating whole food,

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Speaker 3: so you know, I know there's a lot of sort

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Speaker 3: of meat substitutes these days. To me, that's just it's

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Speaker 3: a lot of processed food. So stick to the whole foods,

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Speaker 3: sticking vegetables. You'll be you know, you'll be helping your insides.

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Speaker 3: No end. Colon cancer is on the rise, and that

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Speaker 3: is probably largely due to a reduction in the amount

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Speaker 3: of fiber that we're all eating. And fiber comes in

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Speaker 3: terms of beans, vegetables, some good grains and that kind

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Speaker 3: of thing, lentil. So get into it, you'll love it.

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Speaker 2: Yeah, I'm with you. So what we do in our

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Speaker 2: house is we we're just trying to have a couple

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Speaker 2: of days a week without meat, and we're not really like,

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Speaker 2: you know, like super strict about it. If we end

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Speaker 2: up having meat, it's not the end of the world.

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Speaker 2: But you know, likes of last night, we had dahl

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Speaker 2: and I made you know, we had a couple of

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Speaker 2: roti and things and we sealed, you know, like you

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Speaker 2: do that, but then you have whatever you have porkblones

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Speaker 2: tonight before you know.

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Speaker 1: It's all about balance.

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Speaker 2: It's all about balance.

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Speaker 3: It's all about balance. It is absolutely all about balance.

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Speaker 3: And you know my recommendation if you're serving us up

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Speaker 3: to somebody who doesn't, just don't mention the word fugetaria.

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Speaker 1: Yeah.

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Speaker 2: Yeah, that's it.

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Speaker 3: We're having canaloney tonight.

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Speaker 2: Yeah beautiful. Okay, Hey, thank you so much. Enjoy being

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Speaker 2: in Port Charmers. We'll catch you again next Saturday morning.

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Speaker 2: Nikki's mushroom canaloney recipe will be at news Talks heb

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Speaker 2: dot co dot m z Ford slash Jack, so you'll

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Speaker 2: be able to be able to make along at home

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Speaker 2: as well.

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Speaker 1: For more from Saturday Morning with Jack Tame, listen live

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Speaker 1: to news Talks. He'd be from nine am Saturday, or

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Speaker 1: follow the podcast on iHeartRadio,