today on cooking raw our tasty broccoli soup and chili topped off with cashew sour cream stay tuned hi my name is Caroline and this is chanita we welcome you to cooking raw what is cooking raw you ask well let me tell you in cooking raw we eliminate the heat and emphasize the preparation of delicious dishes using fresh fruits vegetables nuts and whole grains so chanita what are we going to prepare today well today we're going to make broccoli soup chili and sour cream yes and we're also gonna make a seasoned sesame kale salad sounds delicious okay so let's do this first dish is the broccoli soup right yes so the ingredients for the broccoli soup include some raw broccoli fresh or frozen corn Rose of course I'm red and green peppers onions celery we need some raw almonds mm-hmm a little bit of garlic tamari and this is some extra or mrs. - extra spicy seasoned here a little bit of sea salt extra virgin olive oil we have a couple medjool dates we have a fresh avocado and then for garnishments we have some diced red peppers some dice broccoli okay cherry tomato cherry tomato Tomatoes noodles and then raw walnuts walnuts and then you also need a little bit of water yes alright so the first thing that we need to do and make in the broccoli soup is make the milk yes or the cream yes okay you are going to make some almond milk that's right that's right okay and so we're going to use these raw onions about what 1/4 of a cup about 1/4 of a cup on them just put that right in our blender yep and let's use a do about a cup of water ok oops sorry okay good yeah do a little bit more okay that's good so now let's just blend okay so we're going to turn this on and there you have it we have almond milk and what this does this makes the broccoli soup really creamy okay and so for what most people should do is they should soak soak your almonds first to release the enzyme inhibitors okay almonds about eight hours or okay before you go to bed smoke them and when you get up in the morning rinse them off really good and what that does it let's go ahead and put some broccoli in there there's like two cups of broccoli yeah and do you ever strain the like the fiber and the pulp from the almonds yes I do if I'm going to use it as milk for my cereal or something but for this broccoli soup with and I just use all of the fiber and keep that in there so we have our two cups of broccoli then put nope that corn is going to be for our garnishment okay okay and let's use our red pepper green pepper that's about 1/4 cup of each and our onions put about half of that because you know onions tend to be a little bit strong okay okay and then some celery now I think y'all yep put all the celery in there and let's use about a half of a date okay as our sweetener and some olive oil about 1/4 cup go ahead pour pour pour that's good that's good that's good and a pinch of salt sea salt sea salt that's delicious let's use some of that mrs. - yeah extra spicy I love yep yep put that in there put more in there yep yep yep it was usable tomorrow and what is tomorrow tomorrow is a fermented soy okay and it is wheat free and it is it has cancer-fighting properties at least that's what I'm told about a tablespoon of that and you want to be really careful what kind of flavor does the tamari add to the dish is it like add a little bit more salty type yep yep yep more sodium and we saw that avocado you wanna do that okay mikado avocado is really good for you ads you know like that really good fat that we're supposed to have and again it really adds to the soup the texture makes it a little bit more creamer yep thicker that and really simple put that in there and then go ahead really good avocado oh really I mean you can't you just eat that by itself I love eating avocados with baked potatoes potatoes okay so let's go ahead on now this soup is ready but if you want it warmer you know a warmer soup then blend it a little bit longer Oh yet in the mix right right in this Vitamix this this blender okay and it make the soup warm for you without making it you know really hot and where you lose the nutrients so we're going to take this out pour it in our soup bowl do this now if you want your soup thinner then just add a little bit more water or a little bit more almond milk yeah to it but I like a nice thick hearty soup garnished this yep what do you want on it okay and I'll put some diced beautiful broccoli tomatoes tomatoes I'll do some walnuts that's delicious there you have it all right how easy was that very very simple full of nutrients your doctor will love you for that absolutely so for this recipe and for others go to mptv.org and click on the local shows tab and this is our broccoli soup man that broccoli soup is absolutely delicious so let's go on and make our chili okay okay now you know this Chili's gonna be a little bit different right how is it going to be different it's going to be different because there won't be any beans okay and we're not gonna add any flame okay because we're going to emphasize the preparation of natural dishes natural ingredients right no beans no meat no man and no heat no no okay no okay so but this is what we do have all right delicious roma tomatoes I love roma tomatoes I like them because they're meteor okay they'll have so much water content I'm gonna add some delicious parsley hmm and chili powder a little cumin mm-hmm a little sea salt garlic and a little dates okay as a sweetener okay so this stuff back here after we do that then we're gonna make our sour cream good okay and then after that was gonna garnish it with this stuff all right so what's in our sour cream so what's the nurse sour cream cashews mm-hmm lemon juice nutritional yeast you know nutritional yeast is really good high in all types of nutrients and B vitamins and all that good stuff okay this is some chopped parsley and chives and we'll olive oil this olive oil is actually going to go into our chili okay and then we're gonna garnish it for those people who want a little bit more heat here's some jalapeno pepper and some shredded carrots some onions and orange pepper sweet pepper Oh delicious okay so let's get started all right okay let's add this is about 3 cups of roma tomatoes so you want to put that in there sure and doctors would just love us because what do they say more green more fresh more whole vegetables not product and about a tablespoon assume shall we party store your spices how do I do one store your spices like this oh you can say by your spices like in bulk right yep so how do you how do you store them usually I just see their labor I keep them in the little plastic container okay that I put them in at the store and that's it air or you know what you can take some of your old seasoning containers a good idea yep what recycle that's right just just a little yep Old Faithful old garlic okay and then we're just going to use a half a date to sweeten it up a little bit alright and then we're gonna pulse a few times pulse it a few times let's see so that was quick and easy that's delicious mmm-hmm taste I think it needs something oh we forgot to olive oil let's do that maybe a little bit more sea salt yep a little bit more sea salt where are you can really taste the parsley in that yep what else are we missing anything else okay that's pretty good good so that how easy was that five seconds simple so we can put in a bowl okay let's get that big blue stone yes all right this is our beamless meatless heatless chili yes yes yes yes and what we're going to do next is make our sour cream to go on top of this delicious chili okay yes yes yes there you go I like that me too okay that chili looks actually pretty good don't you think absolutely okay so now we're gonna make the sour cream to go on top of that chili okay okay so we're going to have we have some cashews lemon juice nutritional yeast and then we have some chopped parsley and chives sounds delicious are you ready I'm ready okay let's put stuff in the blender so why do you use the cashews to make that because it's like really creamy rich and about a tablespoon Peter okay yeah Liz aren't you a couple of tablespoons of yep yep okay and so then you can put in this is about two tablespoons of nutritional yeast and they're just gives it like a buttery yes yep cheesy okay we're going to just pour half of that in there okay yep that's good yep add some water not a lot because we wanted to be sort of thick all right so maybe corner yep quarter of a cup this right list up there for now and see what happens let's taste let's taste and see I always like to stop for a minute is tasty where we are it's pretty good that's pretty good yes but we do need to blend some more and we need to add just a little bit more water okay let's do that just a little bit it's very very creamy okay let's try that mmm that is good so let me get a spoon pour that in there delicious nice and creamy and add oh that cumin and chili season I'll be a really nice to see there you go these an add to this they'll be delicious now that here it is that's a dip right at the cumin and the chewy seasoning and you have a nice tip you can turn girl work it out where can I work it out yep and now let's just put some of the the chives let them throw that in there smells really good put some of that stir that in there and how long do you think that'll keep in the refrigerator about two two to three days okay two or three days because when you're doing um raw foods you eat a food in this natural state you want to eat it immediately because the longer you let it sit in the refrigerator it starts to lose this nutritional value right and so you want all of the vitamins all the enzymes because that's exactly what your body needs oh wow beautiful beautiful a dollop - so why don't we add two garnishes first you think let's do that mmm oh let's start with our little carrots wow that's beautiful gorgeous oh now here we go with an ATS oh this jalapeno pepper so I'm just gonna add a little bit sprinkle some of that around there you go a little extra heat yep and then we're going to add some onions adds a lot of texture of those different vegetables add tons of texture to the dish tons of texture there's nutrients antioxidants girl you crying are you crying okay now let's go ahead on and oh man this looks fantastic masterpiece it is healthy yeah delicious nutritious right our meatless painless heatless chili chili there you have it there you have it Wow I can't wait to eat all of that chili over there either okay so now we're gonna make this season sesame kale salad yes that is what heart-healthy absolutely okay so what do we have here Sunita we have some kale Russian kale Russian kale we have some misses - extra spicy seasoning mm-hmm - sesame seed cabbage red cabbage some carrots a little bit of garlic some ginger freshly squeezed lemon juice yes this is olive oil mm-hmm we have a little sesame seed oil yep and this is our tamari all right tamari are tomorrow so this is gonna be real quick and easy we're good easy my mother's going to show you how to actually slice and dice the the kale because she's very good at that thank you okay so basically here it is this Russian kale I remove the stems so what I'm going to do is just take this my kale layer it on top of each other like this right do that Russian kale is very far away yes now you were telling me that there are several different types of kale yep reason why we're using the Russian kale can you miss a match you can mix and match I just happen to like Russian kale when I'm making this salad and so now you rolled it up really tight and so now you can just take it and just shred it spread it spread it shred shred shred makes it makes it easier to chew okay so now what you're going to do is you're gonna take some of this JIT nut ginger but garlic yep put it in there all of it yes I love garlic and then we're going to massage it you got to massage it right oh yes we knew the size you're tenderizing it making it easier to chew and digest and you're also releasing something in there because you notice how it is turning a deep green a deeper green a forest free and the the smell from the garlic intensifies as you massage the kill most garlic together yes and for people who may be a little irregular right I just love that mmm what I like to do when I'm making salads too is I'll buy a bunch of kale and then I'll shred it all at one time and dry it and then I'll just take out a little bit every day to make a salad chop every single day that's right it'll last a little bit longer yep so how long do a massage in the kale you want to massage you about a minute or so about eight or to really dig deep because if it's also releasing some of those flavors and then canola also has a bitter taste but I find that after we massage it is not as better then if you just have it right away and you're really just merging the garlic in there just really it doesn't make your hands or your daughter let me get in here beautiful now that is really simple very easy now let's go ahead on and add some of our what a little olive oil about a tablespoon yeah yep - and we're just going to add just a little bit because the sesame seed oil is really very strong okay okay then we got at be careful with that then why don't we go hang on and yep yep yep then neither why don't you massage that in there too I love ginger ginger really gives it that that Asian flavor yes yes yes your smell so good it does amazing one of the things - well we have the tamari so they may not need any sea salt okay it's good for you - without it okay now why don't we go ahead and add some of our mrs. - extra spicy seasoning I know oops so good yep that's good that looks good and now we can add our sesame seed not all of it yep a little bit more there you go there you go there you go you know yep let's add our yep beautiful it really is so easy to get all the nutrients and vitamins that you need by just mixing and matching several different types of vegetables so we have some kale and go right head yeah have some kale and purple cabbage or some red cabbage and some orange carrots this is just wonderful absolutely wonderful okay let's taste this beautiful salad and wouldn't think to take it fool you could I get so full eating just a little bit and satisfied full and satisfied taste this Wow see very good place add a little bit more of this what do you think raiveer thank you I'm glad you recognized that you're just the assistant I like a little bit of everything I like my flavors to be very intense okay so we're gonna add a little bit more of that more of this mix it up tomorrow mix it up some more and that's what you do at home too you own this salad if you want to add onions to this whatever you want to add to it you do that it's your salad right would you like okay that's beautiful okay so we're gonna put it on our little plate here and don't forget to go to mptv.org click on the local shows tab and what do you think I mean you know please please listen I'm doing it the way I like it oh all right there you have it there you go this is our season sesame kale salad Suzu sesame kale salad enjoy there you have it you neither we made three absolutely delicious dishes right right what did we make we made chili chili the sour cream yep we made a broccoli soup correct and then we also made a seasoned kale salad seasoned sesame seasoning this one winter no you did a great job okay and so I hope you at home enjoyed watching us as much as we did making these absolutely delicious heart-healthy dishes for you and your family so to check out the recipes go to mptv.org and click on the local shows tab so join us next week for more cooking raw with Caroline and chanita cuz that's how we do it we cook raw that's right and you know what email us and let us know if you try some of these dishes what do you think what are your family think let us know absolutely so until next time see you later bye