today on cooking raw we prepare meatloaf with no meat and we welcome friend of show dr. Peter Johnson who will talk about the nutritious importance of eating raw foods hello I am Caroline and I'm Sunita and welcome to cooking raw well you know today Shanina we are going to make a very delicious meat less meat loaf meatless meatloaf those two words don't seem to go together meat goes in neat loads so right but we're gonna do the loaf part okay that's gonna be absolutely delicious are you sure I'm sure and I know you sure - right okay so what's gonna go in this meatless meatloaf yes we're gonna have sun-dried tomato jalapeno pepper red pepper celery and green peppers and onions and garlic powder and extra virgin olive oil and sea salt and apple cider vinegar carrots parsley and mushrooms these are portobello mushrooms pumpkin seeds and walnuts oh yes okay the special ingredient the ratatouille the ratatouille I want to say the Reta Tooley but I was told it's retro to me ratatouille yes okay so what's ratatouille Rena chewy is a special blend of different herbs with Isis yep good stuff here that you'll love so let's get started with that okay so we have to do first first what we're gonna do we're gonna take that off okay okay and then I like to add my vegetables and first because they're gonna moisten the get ready the moisture for they sure yeah the nuts yeah so that's about a half of a large red pepper okay half of a large green pepper this is about maybe like I don't know one yep 1/4 of an onion and then we have the celery and none of this has been cooked it's all raw does it look like this I'll just ask it to clarify girl she has a PhD y'all listen and looking at this stuff and asking me ok ok here it's yep got some carrots in there and so we're going to be I don't know let's try maybe like about a half a tablespoon of garlic powder do it to your taste now we seem to always use food processors when we're making dishes if people if a person doesn't have a food processor I mean is there another way that they can make the these types of recipes it really is you can buy yourself a hand grater that's gonna take even that much longer to do all that but you know invest in a food processor especially if you're going to be integrating raw foods into your life this is a great investment people it is a staple item ok ok and then this is about two tablespoons of extra-virgin olive oil put that in there about a tablespoon of apple cider vinegar put that in there pinch of sea salt and then we are going to add we're gonna add next I think we're gonna go ahead on and add the sun-dried tomatoes now have these been soaked or something no they weren't what I did though instead of buying I bought instead of buying the julienne cut tomatoes that cost like about $10 more just because they're julienne just because they're julienne Wow so I julienne my own what's about the fat ones and just yep when the food processor okay that's about a cup of walnuts and a half a cup of pumpkin seeds now do you have to use this types of nuts oh can you use something else you can use something else but I like to either do pumpkin seeds or sunflower seeds but I like pumpkin seeds you can use cashews if you wanted to I would necessarily try cashews but maybe almonds and Brazil nuts but if you like cashews do cashews this is what I like and I hope you like it okay so now we just put it on okay and let it can you smell it I can mm-hmm I can too and I thought I would need some water but it doesn't look like because the moisture from the vegetables seems to be enough and almost looks like me too it really does it really does are you going to add portabellas to that too well what I'm gonna do is I'm gonna taste it first to see where I am that tastes really good I want to taste yes good okay and now we're gonna okay a tablespoon of the ratatouille I really like this oh yeah tablespoon okay I don't really do think we need a little bit more sea salt I think yeah I think so Oh oh thank you well can't forget about those that's right so about I don't know that's a half a teaspoon little bit more okay that's enough and let's put this back on my Stern set no mushrooms yet because what we're going to do we're gonna do two types of meatloaf one just like this with all the vegetables and then you know somebody may not want the mushrooms or we're just going to do two versions give you an option okay so let's take this off I'm gonna insert it one more time but sort of consistency are you looking for with this dish this consistency that's sort of thick and has like a nice stiffness to it hmm you see that's really good but we do we want it sort of thick like this okay almost like a meat loaf oh look so and I don't like my vegetables ground to like a rule of a paste and I really like some texture to it so leave some texture so what we're going to do is we're going to take some of this out right and now what I'm going to ask you to is to put the portobello mushrooms in there and while you're doing that what I'm going to do I'm going to make the loaf patty hello patty yeah okay so you put the mushrooms in there and I put them all in here yeah put them on so we're gonna use my hands because that's why I got that cut the green Cup oh this I like for it to be at least a cup and you're gonna post that do you need any water yeah moving around sue I'm gonna form my own meatloaf and I would say do them individually too because if you try to do a large meatloaf a large one and then try to put it in the dehydrator it will take forever that's I'm gonna pulse again okay use your spatula how does that look it looks good it looks good it does don't need to pulse this more is this let's see let's see let's see let's see see first of all let's taste it see what it tastes like it's always a taste see I would add some more about Italy right A to E to this okay yep mm-hmm so just put the whole thing in there yeah just forgot okay oh and the jalapeno practice because if that sort of mild cut the rest of the jalapeno peppers in there I like a little kick I like to see you my beauty yep okay let's look at this now this looks even more like ground beef okay so now we're gonna I think we can both form a patty right okay okay so we're gonna take this off pull that over to the side and let's do this how long do you leave the patties in the dehydrator well what you want to do you want like dehydrate at about 115 in your dehydrator for like about two and a half hours then flip it to the other side and then dehydrate some more okay is that the total um I would say maybe like about six hours aside no you want to do two hours on one side then you want to do you're going to do this two hours on here and can you form it that way two hours on one side then you want to flip it to the other side and do maybe like about two to three hours and what's going to happen is I'm going to make like a little tomato sauce to go on top of this and then you want to dehydrate that for another two to three hours certainly do that did you make mud pies or anything in the mud pies yeah like real ones yeah no what about the beach and used to play in the sand like real - you mean like okay so we just Pat that and you see the difference look at the color mm-hmm that's browner right so again you can bring your little ones in they would love to probably get their hands into something like this so maybe like a half inch thick yeah so you just do that and that's good serve like two four six people right it most definitely can there you go you can spend more time with that but you have it okay okay perfect it's beautiful it's wonderful it's perfect okay there you have it your meatless meatloaf and now we're gonna put it in the dehydrator and let it dehydrate for a few hours and while that's happening we're gonna make the tomato sauce earlier this year we visited with oncologist dr. Peter Johnson at outpost Natural Foods in Wauwatosa I'm really happy to be here today in that number one I'm a customer of Caroline and I'm a customer of outpost Foods where we're filming here and goes done I think that nutrition plays such an important role in prevention and also in terms of helping people through this this journey that they undergo with cancer one of the reasons we're all cooking has come into being so much that its pregame d'amour popularity is that there's a thought about the enzymes that aren't broken down with heat here not breaking down the food in terms of fiber and things it's sort of a movement just the opposite of the process when you consider the ultimate unprocessed is raw or minimally processed food minimally what is probably the healthiest for humans is a plant-based whole food diet so really really emphasizing a lot of vegetables fruits beans legumes these types of things and minimizing dairy meat fish cheese's these types of things much healthier for one then is a is the meat based diet super foods tomatoes apples bananas certainly ginger garlic in controlled portions the raw leafy vegetables things like kale spinach all of these things are amongst the superfoods walnuts almonds particularly raw almonds unprocessed we're standing in front of some greens on Caroline Caroline used loves to use kale and she loves to use collard greens can you talk a little bit about the nutrient qualities of each when you look at what the highest source of calcium is of any food product by weight by fire it's a kale when you look at how much calcium you can get from that as compared to say milk much much greater with this we always think oh you have to get dairy products to get your calcium you do not the one place where you don't get an essential vitamin through a plant-based diet is buy vitamin b12 that you need to take a supplement if you're not taking any meat whatsoever any animal products whatsoever you do need to take a supplement of it the other area where we don't get enough despite trying very hard through any diet is vitamin D D has been shown to be very important for health an area where it may pay to get additional supplementation is omega-3 fatty acids and that most people think omega-3 fatty acids you think fish oils but a really really good source is flax seed ground flax seed you need to grind it the other thing that's important with flax seed is it does need to keep refrig be kept refrigerated high-fiber not processed loaded loaded with vitamins and minerals a good example of this is a flax seed cracker that she makes unfortunately I don't have one to show you right now but the flax seed cracker a great way to get that flax daihlia and you don't have to put it in a juice or something and mix up this almost unpalatable piece which is another way to get it or mix it in your orange juice or whatever it's a very palatable way to get it and just loaded with fiber vitamins particularly the omega-3 is in that flaxseed cracker that she makes how about protein it's remarkable in terms of protein only think vegetarian or vegan oh my god you're gonna have to eat all this tofu you're gonna have to eat this set beans you can get plenty of protein through the beans some of the other plant products have a fair amount of protein in them so you do not need to eat massive amounts of meat in order to get the necessary protein in fact one of the issues that we have is people get way too much protein and in getting that protein they get huge amounts of fat with it particularly with a lot of the animal animal products that people take what's the state of American health when it comes to eating it's pretty bad when you look at the state of American health with respect to eating processed foods huge amount to process view it's huge huge amount of food that has no nutritive value there's predictions that in the United States that being of normal body weight within the next 20 years will be the minority the norm will be either being overweight or morbidly obese truly obvious what I try to do when I go in a restaurant is look at the menu and figure out what's most healthy here and if I if it's not healthy the way it's presented how can I make it more healthy for instance you'll have a Portobello sandwich and do you think wow that's really healthy but they'll have a big slice of mozzarella on it or whatever hold the mozzarella all the sudden you've cut the fat content of this considerably something like like a burger a black bean burger and they'll put it between two slices of thick white bun take that bun away put lots of veggies around it haven't put veggies all the sudden it's become very healthy there's a equation people call about the nutrient value and that is there's a doctor named Fuhrman fu HR MA and he wrote a book called eat to live and in that he talks about the Nutri nutritive value so you look at the number of calories and the nutritive value of that equation so if you have very low calories and very high nutritive value so on the top is nutritive value on the bottom as calories if you have some a thing of low calories and high nutritive value it's very very good for you on the other hand you have something like a piece of cheese we're not a lot of nutritive value there and very very high calories now I'm human like everyone else I love love love really good she is so don't get me wrong I'm not being self-righteous here I'm being human and it's all about balance okay that's right so here our burgers are meatless meatloaf right this is the one that's all vegetables and here's the one with the mushrooms well mushrooms are vegetable thank you it ain't PhD your PhD so what we're gonna do now is to make the tomato sauce and we're gonna use these sun-dried tomatoes you remember I was telling you about how I buy these how's that whole instead of julienne cut they're a lot less expensive so put these in here this is about maybe like a cup put them in there I'm going to start off with one date this is about a tablespoon or so extra virgin olive oil a little apple cider vinegar I was a Bragg's aminos and a little sea salt I love garlic so garlic powder I play around with the garlic party you know usually we always use just to switch it up and we're gonna add some water now if you wanted to you could add like Chipotle to give it a smoky spicy flavor too and then you could turn it into maybe like a little barbecue sauce or something like that so play around with this I would add some jalapenos to it jalapeno to diversify that a little bit okay so I just turn on the I think we're gonna do a little bit more water okay yeah so go ahead on and you can turn that on let's see was fast it was fast very fast it does smell good and if you want it thicker thinner or thinner really I think that's perfect you ain't I sure that's good I think that's perfect so now what we're gonna do is put some of this sauce on our burger and you want to do that one I'm gonna do this one here you go do that you can make this into a sandwich right you can make this into a sandwich you can do anything you want to do with this this is this lattice that we could use right sandwich we can most definitely I got that lettuce from one of the farmers at the farmers market I mean you can't get any fresher than that because it's still in the soil just pull leaf often mm-hmm add it to the sandwich and somebody on the set said Caroline I'm gonna take this recipe and I'm gonna fry it up oh yeah fry it up into what he was gonna fry it up into something a veggie burger yeah that's right this is what this is it's a meatloaf okay you see how simple that is that's just how simple so we're gonna do put it back into the not microwave but the dehydrator for another couple hours let this get a little brown and stiffer and again if they if people don't have a dehydrator they can stick it in the oven stick this in your oven at about 120 the lowest temperature leave the door a little open a jar and let it do its thing right and so people can get the recipes they go into and PTV org and click on the local shows tab wonderful so when you come back we're gonna do the big reveal with all the toppings and stuff okay so here's this delicious basic basic but delicious meatloaf meal and so what I did here before the show while y'all was gone I mean I made this with mashed potatoes potatoes it is a potato a smash it is another potato so this is made with again the recipe is like we did this last time but I upped the ante a little bit so this has like parsley horseradish yes little catches was a little spicy and so then over here hmm we just added some fresh avocado with coconut kefir and some nice beautiful cauliflower cauliflower so what I'm gonna do I'm gonna taste this meatless meatloaf all right no mine has the mushrooms right okay so we're gonna find these recipes in you you need to go to mptv.org and click on a local shows tab wonderful guys thank you and we will see you next time on cooking raw to order a copy of Caroline and Shania's book a mother and daughter diary of raw food recipes for beginners go to mptv.org and click on store or call to six two seven eight one four nine nine eight