Cooking Demo: Creamy Egg and Squash Risotto

Original Air Date: February 13, 2024.
Presenter: Emily Richards, Professional Home Economist

Moderated By: Tracie Napoli, Director, Fund Development & MARCOM, Osteoporosis Canada

In Partnership with Get Cracking

One pot meals are simple and satisfying with no need for a side dish – unless you want one! Join us with Emily Richards on Tuesday, February 13th as she shows us how to make a Creamy Egg and Squash Risotto – a one pot meal made with squash, kale, cheese and eggs. This delicious dish is perfect to enjoy on a cold winter night! A great go-to ingredient – this recipe uses eggs in two ways to include more protein in this delicious and versatile dish with 27g of protein and 450 mg of calcium per serving

Welcome everyone to our cook with OC program today before we begin osteoporosis Canada acknowledges the land that our offices located in Toronto are on is the traditional territory of many nations including the Miss sagas of the credit the Anish NAC the Chipawa the hodon asoni and the wendat peoples and

Is now home to many diverse First Nations Inuit and mate te we also acknowledge that Toronto is covered by treaty 13 with the Mrs sagas of the credit my name is Tracy napi director of fund development in marcom at osteoporosis Canada and I will be your host for today we’d like to thank

Get cracking for their partnership on this cooking demo now this cooking demo will provide general information about cooking and food knowledge it’s not intended as individualized health or nutrition advice but if you have questions about nutrition consult a physician or register Mr dietician and during the webinar we of

Course as always want to hear from you so if you have a question or comment you can click the Q&A icon at the bottom of your screen or even enter it in the chat and enter it there and no worries we are recording this as always so you’ll be

Able to watch it again uh if you have any questions on what you’ve seen today we’ll also do our best to answer as many questions as we can during the webinar within the time available oh sorry about that there we go nutrition is a key component for strong

And healthy bones and the five nutrients that we’re focusing on are the essential nutrients for bone health they’re calcium vitamin D protein magnesium and vitamin K and of course osteoporosis always recommends that when ever possible to try and get your calcium and protein and other nutrients through food

Sources so the five nutrients a quick summary of what they do for your bone health and in helping to manage osteoporosis calcium is one of the key minerals that supports new bone formation and helps maintain strong bones vitamin D ensures our bodies can absorb enough calcium to keep bone

Strong and supports mus muscle function protein is necessary to build and repair bone tissue and helps keep muscle strong magnesium helps our body use vitamin D which again is important for calcium absorption and vitamin K activates A protein that helps build bone and bind minerals such as calcium to the bone

Structure our featured ingredient in today’s recipe is eggs and eggs are an excellent source of protein they contain healthy fats and many nutrients like vitamins a d e Chine iron and folate and eggs are one of the few foods that naturally contain vitamin D necessary for bone health now osteoprosis Canada does recommend

Routine vitamin D supplementation for Canadian adults year round but by adding vitamin D enhanced foods like eggs and milk which is fortified with vitamin D to your diet it’s another great way to increase intake of this important nutrient we do have another we have a way more recipes on our website

Featuring all different kinds of nutrients including eggs and one of our favorites is a green eggs and ham bagel recipe where each serving has 31 g of protein and 350 Mig of calcium and you can get this in other recipes at osteoprosis doca forward SL recipes so today’s featured recipe is a

Creamy egg and squash Roto and each serving has 450 milligrams of calcium and 27 gram of protein and eggs are a quick and easy and delicious way to help meet our protein needs uh two eggs contain about 13 gram of protein each and this recipe will have just over 1

And a half eggs per serving it serves four sorry we’re having a bit of a trouble with getting our our slides uh aligned here well I know who Emily is so I’m just going to while we figure this out I’m going to introduce Emily we want

To welcome Emily uh she is the author and co-author of 11 cookbook she’s a professional home economist freelance food writer chef and she also writes and develops recipes for print in online Publications that include everyday cooking and healthy eating and she can be found on TV radio and webcasts just

Like this one so we want to welcome Emily hi Emily hey Tracy hey everybody um I hope everyone’s doing well on this uh Tuesday afternoon sun shining I have if you hear a little uh woof woof my um my little dog Lincoln is excited to make Rosado this

Afternoon so um Tracy this is um one of my favorites because I love radoo of any kind so why but this one in particular has like an extra extra hit of protein for sure and creaminess which I think is a little bit addictive which I think is

Okay because it’s a great recipe to be addicted to it’s absolutely fantastic and and when you see us when you see Emily us I’m not there stirring a pot with Emily we stir other kind of pots um but if you uh when you’re watching Emily do the the

Recipe you’re going to see how she’s actually incorporating the um the egg so it’s not maybe what you’re used to it’s it’s almost like a carbonara right for Rice it is yeah think of it that way that’s probably a great approach um for those of you that have made carbonara which is

Another classic Italian Dish um I think this is a great way to get get um that protein into a dish that often times you might see as a first course as instead of a main course so this is a great way to have it as a main course for sure

Absolutely and if you’ve never made risoto don’t be alarmed it’s really easy there’s just a few key things you need to remember um and before we get Emily started as always we are going to give away an unbreakable apron and Emily has it on she’s modeling so if you are on at

The end of this webinar and I call your name we will ship you one so I’m going to send it off to Emily now perfect thanks Tracy um and as Tracy mentioned if you have any questions please feel free to ask we’ll try to get through

Them all um I sometimes will throw out information that may answer your question before you even had it so that’s always fun too um and this is great because it is something that can be um kind of a pantry friendly meal I don’t know about you but I always have

Eggs in my refrigerator and oftentimes if I have that kind of hunger strike it’s just like what do I want I want something comforting and something that will kind of fill me and eggs fit the bill um which I absolutely adore so um we are actually not going to start off

With eggs we’re going to start off with the risotto portion first and then kind of move into our eggs so I have everything pretty much ready to go and that is if you have the opportunity and time to do that that will save you within a recipe like this because it

Really is about kind of being attentive to the pot um if you have somebody that will be helping helping you in the kitchen or you’re having friends come over this is a great one to have them kind of do the work you can kind of get other things ready while they’re

Stirring your rotto pot and I’ll give you a few little secrets along the way you might not have to stir as much as you think that’s the good part um so I do have my recipe out um and ready to go for a couple reasons I want to make sure

I have all the ingredients um but also that I’m kind of following along and doing it um properly for you so if you catch me doing anything anything wrong just let me know because it’s been known to happen so the first thing I have in this

Lovely red pot is um my vegetable broth I am going full vegetarian for this um resel today if you have chicken broth you can use that um and to be honest with you if you don’t have broth you could just use water and season it with

A little bit of of salt you can add a little bit of fresh herbs to it and you will still get that wonderful flavor so don’t feel that you know if you don’t have broth that you can’t make Rado because it works really really well so

I’ve already kind of brought this to a simmer it’s still steaming and I actually used this cast iron um pot just to help kind of keep the heat um because I’ll have to take it off um as I cook other things but you can keep this on

Low heat kind of in your back burner so think of your foure burner stove and just have it kind of on low near the pot this is our main pot and I want you to see how nice and big it is it’s fairly it’s deep but it’s not really a big tall

Pot which I I think is key to making a great risato dish because it doesn’t have to kind of um cook up the sides of the pot it has a nice big surface area that will allow us to get a really nice um even base of all of our ingredients

And you’ll see that as I as I cook through I think it’ll be more visible so I have um my ingredients that I’m going to start with which are onions and garlic um and squash and I’m using um butternut squash you could use um I had a great supply of kaboa squash squash

Come from the garden this summer um that’s a great one if you have some acorn squash that you need to cut up you could use that and if you’re already worried about dealing with a squash that’s hard and you can’t cut into it you can buy dice squash that’s frozen so

That will work as well and that will make your life easier you just have to scoop out two cups of the squash and have them ready to go okay it will be a softer texture um just because it’s frozen but it will still have that beautiful squash flavor which is really

Nice so I’m going to start off with a little bit of just a neutral um oil so something that doesn’t have a big flavor but if all you use is olive oil or extra virgin olive oil at home that will totally work we really just need it to

Kind of get things going here um so just a couple tablespoons and then I’m going to start with my squash and if you look at this squash and you’re thinking I can’t dice my squash that small it’s going to a little bit bigger that’s okay what that means

Is that it’ll just take a little bit longer to cook okay um what I do want you to do though is if you’re chopping them a little bit bigger make sure they’re all the same size so that as you’re cooking your radoo they’re all cooking kind of at the same rate so if

You have some big pieces and some small pieces the those small pieces will break down and the big ones won’t be cooked through okay so we want to make sure that there is about the same size as you can possibly get and then I’m going to

Add add an onion I’m just using a small onion here because I just want to enhance the flavor of the squash if you have a really big onion that you need to use you can totally use the whole onion red onion green onions leaks whatever you have in the pantry you can totally

Use in the Rosato because this is going to break down and kind of become the flavor of the r which is really really nice and then I’m also going to add just a couple cloves of garlic in here and this is just to kind of get all these

Flavor started get a little bit of the water out of the vegetables and also get a hint of color on them as well because we want to bring out their natural sweetness I think that squash is considered a nice sweet vegetable um and it’s just a great addition to these

Types of dishes because they add that really nice creaminess with this with a hint of sweetness okay so it’s starting to sizzle here and I’m going to add I don’t know about you but I was at parsley parsley is my like fall back fresh herb whenever I want something to

Have a little bit of freshness a little bit of color parsley fits the bill and it also lasts a really long time in your crisper so um I’m adding a couple tablespoons of parsley right from the beginning um and if you’re thinking why am I not adding it at the end well you

Could totally add more at the end but what I want to do here is really create um flavor from the beginning so I’m adding that parsley right from the beginning but if you happen to have some fresh basil um fresh mint would be lovely in here fresh oregano you could

Use any of those and get them right in the beginning so that the flavor starts to come through we’re also going to add this is one of my pantry Staples that I have at home is Italian seasoning so this is just a mixture of different fresh herbs so basil rosemary thyme

Margam um and oregano so it just is a great um little allpurpose seasoning and we need half a teaspoon which is going to go in the beginning here as well and anytime you are using a dried herb it is nice to kind of give it the time to bloom and

Get the flavor out of it so start from the beginning um as well okay so we want to just cook this for it tastes again this is going to depend on how big this pot is if you’re cooking it in a small little pot like this it’s going to take

A little time to get brown so um it usually takes three or five minutes to get a little bit of color on our squash on our veggies okay and I do want to be stirring it not don’t have to stir it constantly but you do want to make sure that you’re

Stirring it so that nothing is kind of sitting right at the bottom now let’s talk about rice because that’s what’s going to go in next and we are going to be using arboro rice so arboro rice is considered that risotto rice um that is pretty much in all grocery

Stores you don’t have to go looking for it it’s a short grain rice and it creates kind of the creaminess that we all I think we all love about risoto um you can cook it like regular rice or long grein rice um and other rice but it really really benefits from the process

Of risotto so if you think about it rizoto the dish um which is a rice dish but it also has kind of become a technique of cooking so you may have heard things like barley rotto or um other types of brains used in a rotto because it’s that process of stirring

But really is about the rice and the shering rice just the way it breaks down helps create that creaminess that I think is wonderful and what most people love about a ratoo okay so I have some nice little bits of brown color on my squash and I’m going to add my

Rice right in here so this is a cup and a half of our rice going in now there’s other kind of um if you are a a risotto lover you may have heard of other Rices um that are used for rotto and you could totally use those as well but I like to

Think of arboro as like starter rot uh rice so that you can just not have to worry about it it’ll give you a nice texture and a really nice um creaminess all right so you want to make sure that everything’s nicely coated here and it’s kind of dry you can kind of

Hear it’s not really sizzling anymore that’s when I’m going to start to add this broth and I have this Ladle that basically measures about half a cup it’s like a 4M Ladle okay and I’m going to add a couple of them right in the beginning and kind of start stirring here just like

That and then it stops right like see how fast that was you saw that steam it looked amazing and then it’s just like ah we’re done now it’s time to cook so here’s where you have to kind of play around with your heat a little bit um

I’m using um a butane burner which is not as consistent as my gas stove or your perhaps your electric stove your induction um stove you just want to keep an eye on it so it’s not at a rolling boil because it’s going to cook too quickly the broth is going to evaporate

Off too quickly and then the rice won’t be able to cook and become creamy so here I have kind of a a vigorous simmer I just want to turn it down a smidge more so that it’s not too much there that’s a little bit better so basically all that needs to

Happen here is as you stir you’ll notice that if you take a look at my pot the liquid I already added is kind of gone okay so you can see I I I wiped it with my spatula it’s empty so that’s when you’re going to come in with that

Broth and add it again and if you feel more comfortable I say a latle at a time but if you feel more comfortable add few LS okay don’t worry you’re not going to wreck it um it’ll just mean that you won’t have to add it as many ladles so

You won’t be kind of going at the same time so you always hear um when it comes to Roto you hear people say oh I’m not going to make rotto I got to stand there and stir the whole time you’ll notice as we go through this process I will not be

Standing here for 20 minutes stirring however this is my little tip to you if you have somebody that wants to be a big helper in the kitchen but you want them out of your way you make risoto and you tell them that if they move from this

Pot if they stop stirring it’s going to be ruined and then they’ll be out of your way and you can continue on and do whatever you need to do so I love that as a little kind of helper tip for those that are cooking together in the kitchen

So as this is going through the squash will cook okay so we have a few other things we have to get ready one of them is um the kale okay so we’re going to add some greens to this because I love the beautiful color of squash by the way

If you wanted to you could use sweet potatoes um that would be another veggie that you could use um and that would be delicious it’ll break down much quicker than the squash but it it gives you that nice kind of brightness um of color so

We’re going to add some kale and I just left one here we only need two cups So when you buy that big beautiful bunch of kale and you come home and you think well Emily said I only need two cups now what am I going to do with all this kale

You’ll find plenty of things to do with it you’ll go to the OC website and you’ll find some great recipes with kale um but you can also make salads and soups and sauces so many things um but you can also freeze it okay so that you can make this risotto another time with

More kale um so what I’m going to do is I don’t want to use this thick stem so what I’m going to do is just kind of cut away the leaves from it and if you have um if you make vegetable stock or um you like to roast fish these types of stems

Are great um they do have a more pronounced flavor so I would use it just for a vegetable uh broth as opposed to um if you were doing like a lighter soup um just because the kale stem has a strong flavor or you could use this as a

Base so you can just break it up and roast fish on it which is really nice and it just provides a little bit of flavor you could use some fresh herbs so you can just put it in the freezer or you could do what many do and put it in

The freezer and three years from now look at it and go what was I going to save those stems for because I know sometimes that happens too so we’re just going to chop this up and measure it out we just need two cups and I’m not packing in my cups so

That’s something that um I always love talking about when it comes to um a especially greens so if the recipe doesn’t specify lightly packed or firmly packed just kind of fill your cup don’t push so if I push this down look at that I get like half a cup it’s complete different so

You just want a nice kind of light two cups of kale and I like to get that ready so that it’s good to go now if you don’t have kale or you are definitely not a kale lover what you can use are other greens okay so you could use Swiss

Chard which would be really nice Rini which is one of my favorites that has that nice slight little bit of bitterness like a mustardy flavor um any of the um Asian greens would be great in here too um you can even use broccoli you could use peas Frozen not it doesn’t

Have to be fresh so if you have um some veggies in the freezer that you need to use up you could also buy frozen kale and just measure out two cups because it’s already chopped for you and add it in in at the point of the recipe so

There are lots of conveniences that you can purchase so don’t feel that you need to buy that fresh kale for this recipe you can use frozen much like you could use the frozen squash and if it’s more economical that’s the perfect way to go okay so I have my kale

Ready and did you notice that I just went back and I added some more broth so you can kind of hear it bubbling away again but I’m not standing stand here stirring and stirring and stirring um because I need to get other things ready and one of them is the eggs okay so

These are I’m going to move this over here I only need three eggs for this portion we’re going to be using some more eggs because we’re going to fry eggs for the top which I think makes this so delicious and beautiful we’re going to use three eggs um and I’m using

Large eggs so if you take a look I have white and brown eggs and I love asking this question whether it’s kids or adults because the answers are sometimes so funny I won’t even mention how funny they are because they’re not even correct because I’m going to give you

The right answer so who lays brown brown see I and I always say the answer who lays brown eggs and who lays white eggs so typically the brown egg brown eggs are laid by Brown chickens and the white chickens lay the white eggs now a lot of

People say well Emily why are the brown eggs more expensive well the Brown chickens are a little bit bigger they eat a little bit more they need a little bit more food so they’re a little bit more expensive um and I’m not I’m not including kind of the Omega eggs and any

Of that stuff because that’s that’s kind of a whole a whole different thing um and these are farm fresh eggs so you if you have your own chickens you will have beautiful fresh eggs um but when you go to the store you can be guaranteed that you’re getting farm fresh eggs because

They only take like 3 to seven days to get to the store and and that’s like from the chicken laying the eggs to the store itself um so you’re getting beautiful farm fresh eggs so it’s a great easy protein to keep in your refrigerator um and enjoy so we’re going

To enjoy it in two different spots in this recipe I’m going to add a little bit more broth and while I’m cracking these eggs Tracy um do we have any questions that might have come in or oh yes we do we actually have a few questions and one of them and I’m glad

This person asked the question because they they asked um could you you know use a plant-based beverage instead of milk or cream and um there is no cream there is no milk in the recipe what happens is uh the creaminess comes from from stirring the risoto it’s the starch that’s released so proper

Roto has no cream and has no has no milk in it so you you it’s this is great this is actually a vegetarian recipe if you don’t use the chicken stock and you choose to use um the vegetable stock so it’s great for a lot of different people

Uh depending on their diet choices and the way that we’re using the eggs if you let’s say you didn’t want to put the fried egg on top but adding it in is fantastic because you’re fortifying it with protein there’s a lot of different recipes we’ve talked about we have that

Carbonara recipe on our uh website where we did the similar thing with the eggs and going into the noodles there’s also soups where if you whis the egg like we’re doing here and you put it in you’re not you don’t get pieces of egg you just are getting more of like a

Creamy kind of soup base which is really great so that’s just to address one of those questions and then we have a lot of questions about um you know which kind of vegetables to use I’m just scrolling through here as I look at them so here’s the thing and we and we

Always like to to share this with you when Emily and I go through about all the recipes we want to develop and we’re with the partners and we’re talking about you know what kind of techniques and strategies we want to use the ingredients we choose are very deliberate because they have the

Nutrients that we want to focus on for bone health and that includes the calcium and the protein so the ways you’re getting the calcium in this recipe are through the kale through the parmesan and we’ll talk about parmesan just for a second so the the the Aged cheeses out there

Have more calcium than soft cheeses so it’s not like cheese in general you can just say you know it has x amount of calcium or protein you really need to read your product labels so for example one tablespoon of grated Parmesan cheese has 70 milligrams of calcium there’s one cup of Parmesan

Cheese in this recipe and that’s going to be divided between for servings if that’s your if that’s your main meal so if you start kind of you know and it’s all about choice we all right Emily we love personal choice we always say you know you guys choose it but when you

Start making those changes then you’re going to start maybe you know reducing or maybe boosting the calcium but one meal right Emily what do we say one meal isn’t going to make or break that’s true exactly it’s what you’re going to have throughout the day throughout the week

But there are reasons why now um quickly somebody asked about like sodium so is it different you know how’s it going to work if you use low sodium broth or water um if you’re trying to reduce your sodium I mean everything is Flavor everything is in there for a reason but

This is about your choice and what you want to eat so do you want to chat about maybe just could you reduce the parm a little bit in terms of sodium some other cheeses that we could include in there for sure so there’s there’s plenty of

Way ways to and I I often um talk about this with my mom because my mom um doesn’t use very much salt um in her cooking so she’s actually a great person um that I reach out to I’m like taste this do you think it’s salty um and our

Our taste buds do change over time I had this conversation with the gentleman um just on the weekend uh we were cooking together and he said you know I feel like restaurants are using too much salt because all I taste is salt um and our taste buds do change time so and it

Could be that you are just tasting salt I find that that is a go-to for many because it fixes a lot of things so if you are already kind of reducing your sodium and cooking at home without salt or reducing the salt that you’re using you could very easily do this with water

Or low sodium or no sodium broth you could use homemade broth because that you’re going to season yourself you could leave Salt out entirely um and the flavor will be different based on what you’ve added um the other thing is that that so that’s the first kind of sodium

Part so far I haven’t added any other sodium to this other than that broth okay so you can actually as this is cooking because you’re going to want to taste it to make sure that the rice is cooked you can taste it to see how salty

It is and if you’re going to need to add something the other element of that sodium or saltiness is the cheese component that we’re adding so you can add a little bit at a time we’re actually going to add the cheese to this egg mixture that’s what’s going to help

Create that creaminess but I’m also going to add a little bit of salt so you can take this away right away if you know that you’re reducing your sodium and just rely on the cheese you can add half the amount of cheese stir it in and the great part about using real parmesan

Cheese or H peino or bran of Pano is that this will melt with the heat of the rice mixture okay so you can stir it in and add a little bit more knowing that you’re if you’re not using the full cup you’ve reduced the amount of calcium as

Well but then you can add to it right if I add everything with the salt and you taste it and you think it’s too salty I can’t take that away so it’s easier for you to add to it and then make it to your palette okay that’s okay and that’s

What I love about um cooking and I love about these webinars is because these questions come up and we can talk about stuff like this um because I know that there’s a lot of people that love following recipes and I love that you love following recipes that’s my job

That’s what I do um but you have to also remember that if you’re trying to do things at home you can change those recipes to suit you and then and salt is a great example of that where then you can season to your taste a lot of of the

Cases we have to give an amount of salt because we’re doing nutrient analysis on it so we can’t just say salt to taste because that’s not fair to you who is then looking at the analysis going well I really want to know how much sodium is

In here but if I use this much and you’re using that much I don’t know so if you know that I’m adding this much salt that that’s part of this whole sodium I mean there’s other components remember there’s the broth and the salt that are are adding to it um but at

Least you have a base m so any that you take away will reduce that sodium does that make sense Tracy or did I just like that was this confusing that was excellent I think that was that was a really good because we get this question often and we are conscious of other

Things that people are looking out for so that’s really great we do have another couple of questions and it’s about rice so and this is a really good question because I have often thought of this myself so when you buy rice if you buy different types of rice like risoto

Rice maybe you’re buying basmati rice or Jasmine rice some of the packaging on depending on the rice will tell you to rinse it first but if you notice on the packaging on a rotto rice even long grain I think Emily it doesn’t tell you to rinse the rice first so somebody said

Like should they be rinsing the Roto rice so the one thing about the risoto rice is we want that little bit of starch um which in the end is a lot of starch because it’s rice um to help create that texture that creaminess um now sometimes

It is a packaging um that the company wants you to rinse it so that’s why they’re making that recommendation but you also have to remember sometimes that’s a blanket statement that goes on all the Rices perhaps that that company makes okay um that it’s just the same so

All you have to do is kind of take two different types of Rices in the grocery store look at what it says on the back and does it sound the same but these aren’t the same Rices why does it sound the same so it could just be for

Convenience so I typically and this is just a personal thing I don’t um rinse arboreal rice or carnaroli which is another risotto rice or violano Nano which is another risotto rice I don’t rinse any of those now if I’m making Basmati or Jasmine rice those fragrant

Rices I do rinse those and I recently saw a long green white rice package that recommended rinsing it as well okay so you can kind of um and I’ve oftentimes made long grain rice without rinsing because I just want to get the pot on the stove I want to get dinner made um

But it’s really about your comfort level and how you see and cook the rice so if you’re using a rice cooker or if you’re just using a pot um or if you’re doing it in the oven all these things you know are are something that you have to take

Into account count I could make this with long grain rice it’s not going to have the same texture um but you’ll still get a really nice rice dish it’ll be more like a peel off style um and if I used basma or Jasmine which typically are um less time cooking they only take

About 10 minutes really to cook it would just be a big mushy pile so um it’s really about keeping in mind the length of time so I know that people love making brown rice it has that nice nutty flavor Flor typically it takes over 20

Minutes um to cook so if you were doing it in something like this which again you totally could um you just got to be prepared to have enough broth to cook that because it still has the Haul on the outside you’re going to have to cook

Through that before you get to the rice and the texture might not be the same so um and this is why I love cooking because there’s so much experiments that can happen you know there was a a time when you would just use our Boro rice to

Make risato and then somebody said why aren’t we doing this with barley and so barley radoo came to be those types of things because someone decided to experiment and give it a try and if you’re doing this at home just take notes like write it down if you’re using a

Recipe write that you’ve decided to use you know this much of of the ingredient or I’m going to try this with brown rice but know that I probably need more broth because it’s going to take longer to coat um and on the broth note just to

Kind of jump ship for a second I don’t have very much left in my broth pot which means that um I should probably start tasting the rice okay um and if you take a look at my pot if you look at the squash it the edges look a little bit rounder because

They’re cooking down the rice looks a little bit Fuller it’s absorbing the um broth so I’m going to taste a little bit to see where I’m at because it really is about the texture of the rice and this is what I always love telling people because um my kids

Sometimes spot me and I’m like sneaking a taste in the pot and they’re like Mom don’t put that spoon back in the pot so just take your spoon and take some out just in case your kids are watching and blow on it because it’s going to be

Hot okay this already has so much flavor so so delicious and the rice so it many will say Al Dente to the tooth and you want it to be firm but creamy um so if you if you take it and bite it and it still has a firm bite to

It and that’s not for you just keep cooking it and add more broth so this broth may not be enough if you’re looking for a softer textured R okay so this is pretty much done Tracy I have to get my egg mixture um together here which I kind of left

Alone I whis up my eggs okay right here good it looks and I’m going to add that salt so just a/4 teaspoon of salt and I’m going to add my cup of fresh par now I did grate some I might need to grate more because this is

Always light and fluffy so I’m going to measure it out here and as it sits it does kind of deflate a little bit yeah I’m going to have to grate just a bit more and I’m just using um a little microplane here you could use a box grater as

Well to get that nice fine shred you could also just use a cheese braider and have a bigger shred of Parmesan because it is that fresh cheese it’s going to melt beautifully with the heat of the rice all right there’s my cup of parm so I’m basically adding

This Parmesan cheese cheese to my egg to mix this up okay you see how quickly it will deflate again as I’m mixing it so this is our mixture that will add that some protein right into the rice but most importantly eggs do this so well add that creaminess to our risato okay

So a little double bonus here so that is ready to go I’m going to add my kale right into my rot so because it’s chopped and I am only using the leaves um it doesn’t need too long to cook so I want to just almost Wilt it it’ll kind

Of turn that nice bright green and I have my risoto looking a little bit stiff okay so if you see it’s kind of separating out a little bit I’m going to add a little bit more broth with my kale add another smidge and I have probably probably

About half a cup left in my pot still when it comes to the um the vegetable broth that I’m adding okay and I did taste the squash the squash is nicely cooked through there we are and then I’m going to add the egg mixture here so this is delicious

You could have this now but there’s not enough protein in here we have to get some protein in there and some calcium so in goes our cheese and egg mixture so you just kind of want to do this nicely and stir it around oh I’m going

To turn the heat off because eggs I love this is another reason why I love eggs they cook so quickly so all this residual heat is going to to cook our egg and melt the cheese in here and we get this beautiful looking result and you can just kind of

See how creamy it is from adding the egg mixture in there okay just like so and really so if you fried eggs if you scrambled eggs you know that they only take about you know 30 seconds um if you’re cooking an egg um in your Skillet so

This you can stir it for you know 30 seconds or about a minute but you’ll see like you can just see how rich and creamy when I scrape my spatula along the bottom you can see how the risotto just kind of slowly flows back in there which is just a wonderful consistency

For Roto okay so what I’m going to do is I got to get our topper ready did we have any more question questions Tracy I’m gonna fry an egg here too that looks delicious and I just wanted so a few things we got a couple of questions coming in um you know we

Have some people who tell us that kind of a barrier to them cooking is that they don’t really enjoy it and they do a lot right that’s the bottom line it’s all Emily and I like to cook so we’re we’re we’re in we enjoy our time in the

Kitchen but um I think part of it is is that a lot of the recipes we do are quick are are things that you know don’t take a long time risoto you can’t make it fast it’s the the amount of time it’s going to take um and so it’s kind of

Like a leisurely recipe right Emily like um and you mentioned it and I love that tip about the helper if you’ve got that person who’s like over your shoulder and you’re like let me give you a job you’re going to mix the risoto for like 20 minutes so it’s something where a if

You’re tired some people it’s too long to stand just get a chair or a stool and you can sit and take a break while you’re stirring if the stirring is a bit of an issue so either a you could have somebody help with that or B you could add a bit more

Of the stock so you don’t have to add it as frequently so that’s also something you could do um we had someone ask you know why do we choose to use Kale we we do have kale in in quite a few of our recipes and the reason is it is actually

Nutritional kale has calcium um other vegetables like spinach they do have calcium but they don’t absorb spinach is great you know vitamin K for other nutrients you need but when we’re looking to amp up the calcium we did choose the kale but you can choose the

Spinach or the Swiss chard or as Emily said the Rini it’s whatever you would like to use I have frozen peas we have a lot of recipes with frozen peas because they’re it’s really easy they’re in the freezer and um so that’s that’s just to answer that question I’m just I’ve got

Two new ones that just came in oh I will say too that this is delicious um I know spring is almost there spring like think asparagus guys this is delicious asparagus so get that you know fresh asparagus and you could add it at the same time with the kale because really

It doesn’t need very much time um to cook so within a few minutes it will it will cook and be beautiful in there I’m going to crack an egg into my frying panra egg I’m just going to let you know that I did um heat My Pan I added a

Little bit of oil in there and I’m going to crack my egg right in here okay and let it just kind of coat and I like my eggs over easy because I want to have that nice little bit of um runny yolk inside I don’t want my heat to be too

High here but you would do want to make sure that and you can do this with a non-stick or regular Skillet as long as your pan is heated okay so often times you’ll see that um non-stick Skillets are used to fry eggs but you can do it

With a regular Skillet too just heat your pan add the oil and make sure the oil’s hot before you add the Egg and I also like to season my egg um before it goes onto my plate so I’m going to add a little bit of fresh brown pepper and

Just a little smidge of salt okay if you want you could actually take some of that fresh farm and put it on there too you want to do that let’s do that I’m feeling like it should be a little extra cheesy okay now I’m going to flip this

Egg because my white is set and I actually love if you see that nice little bit of golden Edge that I have here I love that because that adds a nice little crispness to the egg and I’m just going to flip my egg over and I’m going to get a bowl ready

Tracy because I have to serve up some rato you must do the taste test if this is A really lovely recipe you can make it for you know a week night if you’ve got everything is Pantry actually if you think about it with the exception of

Maybe the squash and the kale unless you have squash Frozen and kale Frozen I mean this is great and uh it’s quite a treat I think if you have this let’s look at Emily Roy Let’s do an overhead of of her scooping that delicious risoto it’s got a nice fluidity to it so

When you spoon it out it just kind of slides right off that spoon okay and then you just take your egg here and I flipped it back over to put right on top so you can kind of still see that little bit of fluidness on the

Um on the top of the egg when I give it a wiggle and you can do an another flourish of garnish here if you wanted parsley or if you use basil you could use that you could also take a little bit more cheese and put it all the way around

Okay um and something that I one of my little guilty pleasures that I love doing is I like to use um balsamic glaze on this um and it’s basically just a little reduction of balsamic that just gives it a nice little hint of sweetness um but also a little

Bit of acidity which is really nice that you can just kind of drizzle on top and serve it so this is basically restaurant quality food you guys that you’re you can make at home with Pantry ingredients and as eggs as your star ingredient so I think you know inside and on top you’re

Going to feel energized after making this and of course eating it okay question know what you have to do I do we have to do you have to take the oh you’re getting the thumbs up great job Emily that it’s gorgeous it’s gorgeous so while Emily we’re gonna

Watch her um and then you know the yolk you know it ends up like almost like a sauce it like breaks over yeah there it is do you want to do quick overhead Roy Roy is our our manager of web he’s behind the scenes so when you hear me

There we go there’s the um that’s gorgeous nice extra creamy yolk that I can’t get on my spoon there we go I have to blow on it it is hot this is real live cooking guys it’s it’s hot okay um so what are the questions can I answer

Them I yes yeah we’ll chew and then I’ll I can talk while you’re while you’re doing that so we we had someone who must be on our other uh webinars because she knows how much Jean you know how much we love to freeze everything if we can so she asked a

Really good question could you make the risoto have it but you only let’s say want two portions and freeze the other two portions individually and defrost it and then add the fresh egg fried egg on top when you bring it out could she do that yeah you totally could do that but

You know what else you could do no what you could um you could like tuck it in the refrigerator don’t do the fried egg on top tuck it in the refrigerator take it out in a couple of days from the fridge um make little pancakes risotto

Pancakes pan fry them and then put the egg on top I’ve done that delicious I’ve done that too actually because you get theis rice if you like that texture you get the crispy on the outside and the creamy on the inside and then with the egg and because the egg and cheese are

In there it’s it’s kind of an extra way to enjoy that creaminess because you get the crispness from pan frying it but when you break it open not only do you have the egg on top but then you have the creaminess from because you put that

Egg inside as well so it’s a double winning recipe whether it’s fresh as a leftover or frozen later and you can make those Rosado cakes from the Frozen mixture too just let it thaw before you use it absolutely um let’s see we have one more so the oh somebody yes who just

Said so it’s similar to a dish an Italian dish called arini which is essentially what you’re saying so it’s like the the orange but you really want the the added egg on top it’s almost kind of like a different way to have uh like brunch that very much so so you could

Actually make this um and refrigerate it you don’t have to eat it today um or make it in the morning refrigerate it take it out later make the little Rosado cakes because you’re having brunch tomorrow and then pan fry them or if it’s easier throw them all in the OV

Warm them through and then you can poach an egg and put it on top and serve it like as this kind of untraditional eggs Benny um with no sauce needed because the egg itself will open up and create that sauce so think of it as a lighter

Version um that’s a little bit different and fun exactly okay last last question here about because it’s all questions are all pertaining to the recipe today um so somebody is saying they have a family member that doesn’t really like Parmesan cheese she wants to know she can substitute it with mozzarella

Cheese those are two really different kinds of cheeses and you’re going to end up with quite a different effect I think but Emily what do you think so mozzarella cheese I love and you could totally use it here but what will happen is you’ll get like it it’s going to look

Like risoto pizza um it’s going to be all gooey when you pull it out which don’t get me wrong absolutely delicious it’ll be a little trickier to serve um so I could I would serve sorry I would in about half a cup of mozzarella um and

Then see how gooey it is but you also want a little bit more flavor so if you want to stay in that family of mozzarella style cheeses look for something that has a little bit more flavor like even a provolone would be nice smoked mozzarella would give you a

Nice little hint of flavor um Fontina uh you could use um Fano so any of those kind of they all kind of have a similar texture to mozzarella they’ll give you a little bit of gooiness but they just have a little bit more flavor um which there’s lots of flavor coming from the

Squash um and the seasoning that we use but the the parmeson really kind of um shines through in the end so you want something to do something um similar even to be honest with you a a cheddar would be nice in here too okay hope sorry you know what I was

Doing sorry I was I okay I was looking for the winner of the apron oh I was eating I was just thinking about taking another bite I’m like because we for we we don’t want to forget uh forget again so I just want to congratulate we have got Wilbur Hinrich from Regina

Saskatchewan who is going to get yay wilbury we’re gonna send you uh the apron I will email you after this webinar um we we want to thank you uh really delicious recipe we hope we hope you’ll try the recipes and you know make any adjustments if you if you want them

But it’s always fun to try something new uh let me just share my screen here all right so as I said we’ve got lots of other recipes on the website osteoprosis doca recipes and we are actually in development for new recipes so uh stay tuned and make sure to check out the

Website now we have a whole bunch of new programming coming up uh we have a webinar on February 28th it’s all about menopause what you need to know uh with Dr Nesha uel and you can get that on the website we have a cookalong and if you

Live in Toronto a toico North York Scarboro missaka or Bramton Thursday March 21st we are going to be making a stove top beef Curry uh Emily’s going to show us how to make that so if you actually live in those areas you can cook along with us you can have uh the

Groceries delivered to your house and in real time Emily will give you a cooking demonstration now if if you don’t live in those areas or you just want to watch as always you can register to watch the cooking demo so that’s also on the website and if you are in Saskatoon

Saskatchewan we have an event it’s going to be at the Park toown Hotel nutrition and bone health and that’s March 26 with Dr um Shelly sorry Dr Susan Whiting uh she’s going to present uh on nutrition and bone health so uh if you’re there

And you want to go say hi to our team there please do so so again that’s Osteo process.can person events coming up in Vancouver um in niagar on the lake and uh to serve our French Community we’ve got a great event coming up in Quebec City and they’re all going to be in

March so you want to make sure you subscribe to our newsletters uh so that we can get you the information and that you can join us we want to thank you as always to our partners because without our partners we could not produce all of this fabulous

Content get cracking thank you so much to get cracking and thank you to Emily who showed us another fabulous uh way to have a delicious uh way to get our bone building nutrients so Emily thank you thank you thanks to everybody who came out today and I hope they try the recipe

Exactly and uh we want to make sure like I said if you can subscribe just go to the website top right hand corner click subscribe you’ll get everything to your inbox where also on Instagram and Facebook we wish you well have a wonderful rest of your day uh we look

Forward to seeing you at our next event or educational webinar um happy cooking everyone bye Emily take care everyone bye bye try bye see you