Kitchen Diaries Intro Neda: “What’s up you guys? This is Emerge 2019’s Kitchen Diaries.” Neda: “And today we’re going to be talking about the Keto Diet.” Hanna: “That’s right.” Neda: “This is Hanna Elzohiry, she’s been on the veto diet for— how long?” Hanna: “For about six months.” Neda: “And how’s that going?” Hanna: “It’s good!” Hanna: “The first couple of weeks were very hard.” Hanna: “It was, um, a lot of angry and hangry Hanna.” Hanna: “But afterwards, my body got accustomed to the changes that I was making.” Hanna: “And it kind of just evened out.” Neda: “So, what can you tell me about some of the ingredients that we picked up here today?” Hanna: “So, first thing is a lot of the vegetables.” Hanna: “So the veto diet has no fruit in it.” Hanna: “The only fruit you can have is berries because they have very low sugar in them.” Hanna: “Apples, bananas, oranges… they are all made out of sugars.” Hanna: “So those kinds you have to cut out.” Hanna: “But, the substitute is, is that you get to eat a lot of vegetables.” Hanna: “So peppers, mushrooms, tomatoes, peas, carrots— all of these are good.” Hanna: “We also got some sesame seed, avocado oil and soy sauce to add a little more zest into the food that we’re having today.” Neda: “Now why avocado oil?” Neda: “Because it’s not a typical cooking oil, I think.” Hanna: “So avocado oil is actually—“ Hanna:” — Avocados oil is one of the best things to cook with.” Hanna: “It’s healthy and avocados have really high fat.” Hanna: “And the keto diet is a low carb, low sugar, but high fat and high protein diet.” Hanna: “Because it forces your body to use the carbs that it stores, it uses it as energy.” Hanna: “So when you’re eating higher fat, your body already knows how to process that.” Hanna: “So it’s like ‘okay, where’s the other nutritions that I need?’ “ Hanna: “ ‘Oh wait, it’s stored. So let’s use that.’ And kind of burn that for energy and stuff like that.” Hanna: “So, the high fibre that’s in the avocado and the avocado oil,” Hanna: “Actually helps to process and fastens your metabolism.” Neda: “Okay, so you said that keto is mainly, high fats, high protein.” Neda: “But I don’t see any essential protein items here, like meats or nuts.” Neda: “So where would you say our protein is in today’s meal?” Hanna: “We have both butter and eggs in this meal that we’re having.” Hanna: “And that will be your source of protein.” Neda: “Okay! But now that you’re on keto, it’s a whole new diet.” Neda: “And you’re going to be teaching us on of your favourite recipes today?” Hanna: “That’s right! We’re going to be doing cauliflower fried rice.” Hanna: “Which is, basically cauliflower made into rice with some peas and carrots and vegetables.” Hanna: “So the cool thing about cauliflower is that it breaks apart when you cut it.” Hanna: “So there’s actually not a lot of prep into making cauliflower rice.” Hanna: “One of the things that you can do instead of standing and cutting the cauliflower,” Hanna: “Is you can actually put it in a blender.” Hanna: “And if you put it in a blender, it just cuts it into smaller pieces.” Hanna: “Similar to this.” Hanna: “And you just blend it, and it will form itself into rice pieces.” Hanna: “Once we put the cauliflower into a bowl,” Hanna: “What we’re gonna do is actually heat it up, so that it’s ready,” Hanna: “Umm, while we’re cutting up the vegetables.” Hanna: “The first thing we’re gonna do is get the avocado oil and actually put it in the pan,” Hanna: “And then put this in the pan as well.” Hanna: “So the next thing we’re gonna do is get some garlic.” Hanna: “You just need one and you actually mince it.” Hanna: “So I’m gonna put that straight into the pan.” Sizzling sounds of food cooking Hanna: “And just remember to stir every time.” Hanna: “And then at this point we are going to put the heat down a little bit,” Hanna: “Just so that it doesn’t burn.” Hanna: “Because the next thing we’re going to be cutting will be the vegetables.” Hanna: “Okay, the next thing you’re gonna do is get your peas and your carrots,” Hanna: “Now sometimes these come frozen, which is an okay option to use.” Hanna: “You can get the ones in the cans or you can just make them yourself.” Hanna: “So you can cut up your own carrots and do that yourself.” Hanna: “I like to just use the can because it’s easier, and everything’s prepped.” Hanna: “You drop some of the water out.” Hanna: “And these you want to cut as small of pieces as possible.” Hanna: “So they kind of work themselves into the actual meal.” Hanna: “Rather then be stand alone pieces.” Hanna: “Alright, so once the pepper’s cut, you just put it aside.” Hanna: “Now the reason we’re not putting this straight into the bow— into the pan,” Hanna: “Is because once the rice is fully cooked with the peas, we are going to be putting the two eggs into the pan as well.” Hanna: “So what we’re gonna do now is, going to cut up all the mushrooms we’re gonna want to put in.” Hanna: “Some people just do put the straight, sliced mushroom in.“ Hanna: “I’m a person who likes things in small pieces, because it’s easier to kind of just eat.” Hanna: “So, before we do anything else, we do need to add the salt and pepper. “ Hanna: “And now, this is just like an, very— its a very— not everyone likes to have salt on their rice. “ Hanna: “Or pepper for the matter.” Hanna: “Um, but with cauliflower rice, it does add a little bit more taste to it.” Hanna: “And then what we do after is we kind of move it over to one side,” Hanna: “And we’re gonna add some egg.” Hanna: “And because the heat isn’t on too high, the egg doesn’t for immediately.” Hanna: “So, kind of as if you’re scrambling it,” Hanna: “And then what you do is add in all the rice with it.” Hanna: “And we’ll be adding the peppers and the mushrooms in as well.” Hanna: “And usually around here you add a little bit more avocado oil.” Hanna: “And just add some sesame seeds.” Hanna: “This is just something— some people put parsley, umm, some people don’t put anything on it— I like the sesame seed because it gives it a little bit more of a nice rice feel to it.” Fades to black Neda: “This is your first time making this alone?” Hanna: “This is my first time making this alone.” Hanna: “My mom usually helps me with the, with the garlic and a couple other things.” Neda: “I’m so excited…” Hanna: “Okay, well let’s see what you think!” Neda: “It tastes like rice.” Hanna: “Yeah.” Hanna: “So when you add the garlic and the soy sauce, it makes the cauliflower taste like rice.” Neda: “This is really good.” Neda: “So you guys tune in next time and we will be working on a new diet.” Neda: “So let us know in the comments, or you can let us know through email, what diet you want to see next.” Neda: “And we’ll figure it out from there.” Neda: “Thanks guys and we’ll see you next time.” Kitchen Diaries outro Credits Kitchen Diaries graphic

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