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From YouTube: Time to Be Well Episode 11
Description
Time to Be Well is a series in which your host, Kathy Barry, walks viewers through several healthy, easy and delicious recipes.
The recipes on this "holiday" episode are for a complete festive meal which includes a Peachy Pork Tenderloin, a Broccolini Salad, and a healthy Blueberry Crisp. Past shows can be viewed and recipes can be printed from the KCMO.gov web site at http://kcmo.gov/timetobewell.
A
Hi
and
welcome
to
time
to
be
well,
I'm
cathy
barry,
registered
dietitian
with
a
and
on
today's
holiday
show
will
be
preparing
a
complete,
healthy
holiday
dinner.
For
you
and
someone
you
love,
we
will
feature
a
beautiful
peachy,
pork,
tenderloin,
broccolini,
salad
and
a
wonderfully
delicious
disease,
busting
berry,
crisp,
I,
love
the
holidays
and
all
the
trimmings.
I
love
the
plane.
I
love
the
fancy,
but
most
of
all
I
love
the
healthy
we're
going
to
prepare
a
holiday
meal
today
that
is
festive
and
fancy
and
delicious,
but
there's
no
guilt.
A
A
Okay,
the
first
thing
we're
going
to
prepare
is
our
peachy
pork
tenderloin.
Pork
tenderloin
is
one
of
those
cuts
of
meat.
That's
extraordinarily
lean.
Sometimes
we
throw
a
pork
under
the
bus
and
we
are
always
thinking
about
sausage
and
bacon
and
ribs,
but
pork
tenderloin
is
extraordinarily
lean.
How
we're
going
to
prepare
it
today
is
we're
simply
going
to
rub
it
with
some
nice
little
spice
blend
that
I've
made
it
has
sage
and
cumin
and
time
it's
got:
cinnamon,
salt
and
pepper.
A
So
it's
nice
and
festive
it's
got
a
nice
blend
of
flavors,
so
we
want
to
get
that
coated
on
the
pork
tenderloin
really
nicely
we're
just
going
to
rub
that
around
and
then
on
top
of
that
we're
going
to
just
glaze
it
up
with
a
little
bit
of
peach
preserves
that
does
not
have
any
added
sugar.
So
that's
just
going
to
get
brushed
on
top
of
the
nice
pork
tenderloin
and
then
we're
just
going
to
pop
this
in
the
oven,
and
you
can
roast
it
at
about
400
degrees
375.
A
But
what
you
really
want
to
focus
on
is
that
internal
temperature
gets
to
be
about
160
degrees.
Now
there
are
a
couple
of
things
that
I
know
and
one
of
those
things
is
I,
don't
care
whether
you
are
a
man
or
a
woman.
If
you
are
young
or
you
are
old,
everyone
in
the
world
loves
to
have
something
delicious
prepared
for
them
by
someone
that
they
love.
So
this
is
a
great
recipe
for
that.
So
all
we're
going
to
do
here
is
just
take
this.
A
A
Now,
while
that
beautiful
pork
tenderloin
is
roasting,
we're
going
to
make
a
beautiful
dessert
to
go
along
with
it
just
because
you're
trying
to
be
healthy
during
the
holidays
doesn't
mean
you
always
have
to
forego
dessert,
and
this
is
a
beautiful
blueberry.
Crisp.
That's
simple,
to
make
and
extraordinarily
nutritious
blueberries
are
one
of
those
foods
that
are
really
high
in
antecedent,
the
antioxidant
that
has
great
brain
properties.
So,
let's
use
all
the
blueberries
that
we
can
so
here
we
go.
A
A
Those
are
perfectly
fine
to
use
during
the
winter
months,
just
as
healthy
as
fresh,
maybe
even
more
healthier
than
healthy
than
fresh
that
aren't
picked
with
in-season
frozen
foods
are
always
more
nutritious
during
the
winter,
then,
actually
fresh,
some
of
the
fresh
vegetables,
because
they
get
trucked
across
the
country
and
held
in
storage
for
a
while,
so
frozen,
actually
is
really
really
healthy
for
you.
Okay,
so
we've
got
some
cinnamon
in
there
we've
got
some
white
whole
wheat
flour.
We've
got
out
tiny
bit
of
sugar.
A
little
bit
of
sugar
is
not
bad
for
you.
A
A
Okay,
now
that
we
have
our
filling
in
there
we're
going
to
add
our
topping
all
right.
So
what
we
have
in
this
bowl
is
some
oats
a
little
bit
of
sugar
and
a
little
bit
of
whole
wheat
white
flour.
You
always
want
to
have,
is
me
whole
grains
as
possible.
So
if
you're
using
a
recipe
that
calls
for
white
flour
just
go
ahead
and
use
whole
wheat
white
flour
gives
you
a
little
bit
more
fiber
a
little
bit
more
nutrition
and
to
that
we're
going
to
add
some
beautiful
pecans
and
also
the
new
super
fat.
A
That's
really
good
for
you
as
the
coconut
oil,
coconut
oil
is
a
saturated
fat,
but
it
does
not
have
the
same
properties
as
other
saturated
fats
like
the
fats
that
come
from
meat,
and
the
reason
is,
is
because
the
coconut
oil
has
medium
chain
triglycerides
and
they
do
not
raise
your
cholesterol.
Like
other
saturated
fats,
can
it's
a
very
nice
fat
to
cook
with
to
bake
with
it?
A
Has
a
high
smoke
point,
so
it's
also
nice
if
you're
going
to
saute
something
so
we're
going
to
mix
that
up
and
to
that
just
for
a
nice
little
pop
of
flavor,
we're
going
to
add
some
molasses.
I
can
hear
our
pork
sizzling
we're
going
to
add
about
two
tablespoons
and
you
know
you
don't
really
need
to
measure.
That's
just
fine!
A
A
A
So,
let's
pop
that,
on
top
of
there,
you
can
also
have
this
blueberry
crisp
with
some
low
fat,
healthy,
vanilla,
ice
cream
on
top.
That
is
really
nice.
Okay,
now
that
we
have
all
of
that,
I
would
like
to
slide
this
in
the
oven
right
next
to
that
beautiful
little
pork
tenderloin,
that
we've
got
roasting
in
there
and
while
those
two
things
are
baking,
I'm
going
to
make
for
you
a
beautiful
broccolini
salad
that
I
know
that
you're
going
to
love
to
try.
A
Let's
begin
our
salad
we're
going
to
make
a
broccolini
salad
broccolini
is
a
fancy,
little
green
from
the
broccoli
family
and
we're
what
we're
going
to
do
with
this
is
we're
going
to
simply
blanch
it.
Blanching
is
a
process
of
cooking
quickly
and
then
immersing
it
in
icy,
cold
water,
and
that
stops
the
enzymatic
process
of
ripening,
and
it
also
brings
out
the
flavor
of
the
vegetable
and
brings
out
a
nice
bright
color.
So
blanching
is
great
to
do
for
a
kind
of
a
hearty
vegetable.
It's
also
a
great
name
for
your
hand.
A
So
here
we
go
we're
going
to
just
dump
this
broccolini
right
in
this
boiling
water,
and
all
we're
going
to
do
is
just
turn
the
heat
right
off,
so
it
just
stops
cooking
we're
going
to
cover
it
up
and
we're
going
to
just
let
it
sit
there
for
like
one
minute
two
minutes,
and
then
we
dump
that
broccolini
right
in
this
icy,
cold
water,
and
then
it
keeps
it
nice
and
crisp,
but
it
doesn't
cook
it
completely.
So,
while
that's
blanching
will
make
us,
it
will
make
a
little
salad
dressing
here
now.
A
What
we've
got
is
some
fancy
walnut
oil.
This
broccolini
salad
also
has
walnuts
on
top
of
it,
so
we're
using
some
walnut
oil
and
some
white
wine
vinegar
like
a
nice
little
vinaigrette,
the
classic
vinaigrette
always
is
two
parts
to
oil.
One
part
of
vinegar,
sometimes
I
like
to
do
one
part:
oil,
one
part
water,
one
part
part
vinegar
if
you're
really
trying
to
cut
down
on
your
calories.
A
Vinaigrette
dressings
are
great
to
make
they're
so
easy.
You
can
just
mix
up
a
batch
and
put
it
in
a
little
mason
jar,
keep
it
in
your
refrigerator.
It
lasts
for
a
better
than
a
month,
and
it's
very
tasty
and
lots
less
expensive
than
what
you
would
purchase
in
the
store.
So
we're
going
to
give
it
a
little
salt
and
pepper
whisk
that
simple
as
pie.
Now,
what
I
think
our
broccolini
is
blanched.
So,
let's
just
plunge
that
right
in
this
icy
bath,
we'll
see
how
it
turns
nice
and
bright
green.
A
It
also
gives
it
a
nice
texture.
It's
still
tender
crisp,
but
it's
not
quite
like
raw.
So
we're
going
to
just
let
that
sit
in
there
for
a
tiny
touch.
All
right.
Our
broccolini
is
blanched,
so
we're
going
to
just
simply
put
that
in
our
nice
little
Bowl
here
and
we
are
going
to
top
it
with
some
of
these
nice
red
peppers
and
some
walnuts.
A
Doesn't
that
look
fast,
it
a
few
nice
little
walnut
pieces
and
then
we're
going
to
dress
it
with
this
nice
little
vinaigrette
that
we
made
with
the
walnut
oil
and
the
garlic,
and
that
is
a
very
pretty
little
festive
salad.
So
there's
our
salad
now
I'm
going
to
go,
get
our
pork
tenderloin,
which
is
perfect
and
we're
going
to
slice
that
up
and
played
it,
and
we've
also
got
our
blueberry
crisp,
which
is
just
about
ready
to
be
finished,
so
stay
right.
There.
A
Okay,
our
pork
tenderloin
is
beautiful
and
perfect
and
160
degrees
roasted
to
perfection.
Our
broccolini
salad
is
festive
and
extraordinarily
nutritious
and
look
what
I
found
in
the
oven,
our
beautiful
blueberry
crisp
and
it's
ready
to
play
it
as
well.
So,
let's
slice
this
up
beautiful
little
pork
tenderloin
up
and
put
that
on
our
platter
that
we
garnished
with
a
little
tangerine
and
parsley.
A
A
That
really
make
the
celebration
so
I
like
to
have
really
wonderful
food
during
the
holidays,
but
I
try
not
to
make
it
too
complicated
so
that
it's
stressful
and
overwhelming,
and
this
you
can
see
how
simple
this
meal
was
to
put
together
and
I
promise
you
it's
delicious,
so
we're
we've
got
that
nice
and
slice.
So,
let's
put
that
on
our
plate
here.
A
And
again,
pork
tenderloin
is
one
of
those
cuts
of
meat,
that's
very
low
in
fat
and
it's
rich
and
b
vitamins.
The
other
thing
that's
really
nice
about.
It
is
it's
one
of
those
meats
that
has
got
this
beautiful
flavor,
so
it
marries
really
well
with
lots
of
different
seasonings
and
accompaniment.
So
it's
a
really
nice
versatile
dish.
So
here
we
hit.
Doesn't
that
look
pretty?
We've
got
our
pork
tenderloin.
We've
got
our
beautiful,
broccolini,
salad
and
now
I
would
like
to
plate
for
you,
some
of
this
beautiful
blueberry
crisp,
which
is
my
family's
favorites.
A
A
It's
got
walnuts,
it's
got
pecans
pardon
me.
It's
got
pecans,
it's
got
coconut
and
lo
and
behold
I
just
so
happen
to
find
some
ice
cream.
That's
healthy.
This
is
ed.
Slow
churned,
there's
a
couple
brands
of
ice
cream
that
are
lower
in
fat
and
really
really
healthy.
So
you
know
a
nice
little
scoop
of
ice
cream
to
go
along
with
that.
That's
a
great
dessert!
Oh
boy!
Can
you
see
that
it's
steaming
and
it's
got
this
nice
ice
cream
beside
it?
A
Alright,
so
there
you
have
it:
broccolini,
salad,
pork,
tenderloin,
blueberry,
crisp,
what
a
wonderful
festive
meal
for
you
and
your
family!
Thank
you
for
joining
us.
Today.
We've
been
coming
to
you
from
the
University
of
Missouri
Extension
kitchen
located
in
the
historic
city
market.
These
are
just
a
few
simple
recipes
to
help
make
the
holidays
healthy
and
festive.
These
recipes
and
more
are
available
online
at
KCMO,
org,
slash!
Well,
casey!
I'm
cathy
barry!
Thank
you
for
joining
us
today
and
thank
you
for
taking
care
of
yourself
through
better
living
and
healthy
eating.