hi I'm Caroline and I'm shanita and welcome to cooking raw so today is going to be about the sweet potato all right the sweet potato the beat and the carrots all root vegetables sounds great ah sounds great they're absolutely delicious filled with all kinds of nutrients fiber protein vitamin A C and E phytonutrients Wow so what's not what's our first dish that we're gonna be making today the first dish is going to be our carrot beet and sweet potato or sweet potato carrot and beet burger Wow okay so what's the first thing we need to do so the first thing we need to do is number one we have our sweet potatoes okay and we are going to shred them so let's cut them up do you have to take off the skin I do you don't necessarily have to but I like it the way it looks without the skin so while I'm doing this and you can help me cut up another one yep why don't you just kind of my voice yeah let me do this so the sweet potatoes are really really good the North Carolina's Stroke Association says that a sweet potato day will keep the doctor away I realize that because of all the vitamins and nutrients that it provides that's right that's right it's actually good for diabetics because it is a complex carbohydrate it's low in fact is filled with just good stuff so good it tastes absolutely awesome so what I'm going to do well then whoa you do this just chop up a beat for me make them small enough to fit through this too this is our food processor and one of the things that we're going to do is just place them in here we're going to shred them up okay okay let's go and that's enough feet I face yeah I use all that we can switch it up a little bit and where's the care it nope that's enough I think you're already chopped up the carrot so no you just the carrot too I chopped up the carry we don't need that but what we do need is this sweet red pepper so I need about a cut of that so you can cut that in half hook that down do a lot of people hi guys okay and that is good and then what about that onion put that in there actually I'm going to stop that for a second because i'ma leave that in there do that do that so how did you come up with this recipe you know what this recipe we're also putting celery in here this recipe actually came started from a friend asking me to make a sweet potato salad that I'm going to make that we're going to make later on okay and I hadn't done anything with sweet potatoes in US Wow and so that was a challenge to me and then I made this delicious sweet potato salad that we're going to taste later on so that's about it for that so what we're going to do now is take this off and where's my bowl and do this so we're going to take some of that out because now what we have to do is use the S blade a la playa we're using before we were using the shredder we were using and this is the S blade put that in there so we're going to add some of these celery celery is really good filled with potassium and in the summertime they're really good any time of the year but in the summertime especially you know that all that hot weather we had gonna meet like some celery water when the celery leaves sell you watch should just cut up the seller and you put it in some water and let it soak let it let it let it marinate for a couple of hours absolutely delicious you can add a little sweetener so they're like about a half a cup of red onions so about a half a cup of the celery we're going to add this mixture back in here so why didn't we use the escalade the chopping up because it takes longer it takes longer and this is a little shorter time so we do that now let's add two cups the pumpkin seeds just put that in there and as the pumpkin seeds give the dish more texture and more weight it gives a texture but pumpkin seeds are really good that's a really good fit for you again everything that we use you know is just filled with all types of nutrients good for the body so now we are going oh oh sorry we're going to also add some chia seeds chia seeds is sort of sort of they are your new flaxseed it's another version of flexi it has like the omega-3 oils in it that's really good for your body okay going to add about a third cup of lemon juice and any of the seasoning yes human oh I love cubix human really makes this so we're going to ask some cumin and what is this this is a Mexican seasoning so with this burger you can actually change it to anything you want if you want basil you can have Heather with a basil flavor if you love sage do with sage cayenne pepper well if you want some little kick and spice most definitely cayenne pepper so we're going to do that and of course we're going to do the garlic I love garlic so we're going to do me about three I love garlic too ok and then oh yes olive oil we're going to do that good fat now this meeting actually it's closed really something about that idols that it beta-carotene and the sweet potato absorbs a lot easier if there's a little bit of fat in the dish that you are right so true yeah yeah yeah yeah I read that too it's just amazing when you began to eat this food and then you find out how beneficial to overwrought off now what's it this is flat leaf parsley no that's not parsley that is cilantro and I think Hispanics use that a lot but I use it a lot to agency I think all people using a lot if I do so let's see put this on here yeah okay let's chat a little bit i'm going to take a little bit out because we can also make a separate a dish using a collard green or a kale leap so we don't put that back in there okay going to do that we're going to let this skin so some people might want their burger just like this okay you know sort of thick a lot of texts or crunchy okay but I don't like mine like that it takes a minute for this to happen you have MS one of the things about raw foods it's that when you're preparing it does take time but the benefits the results afterwards which is absolutely awesome just takes a lot of time and took us you know came in top of the vegetables and put them in a food processor so yeah for Latinos I have to completely to hear well then a lot of men ever seen your dishes thanks for best room that's true and that's why I'm doing this I do that I really think it looks like ground beef to me what do you think it looks like a uncle version of ground beef oh yeah that yes thank you for giving you that Jordan so here it is so now what we're going to do we already have some the burgers in the dehydrator mm-hmm do we have to use the dehydrator for that you do not have to use the dehydrator for it but i like it a little drier what if you don't have a dehydrator can you use your stove or a microwave to heat it up or is that too if you put it on a very low temperature may be like about a hundred and ten or fifteen or twenty yes you can it's like put in the oven or on top of the stove I put it in the inside the oven mm-hmm but you want to leave the door ajar a little bit okay I would never put my veggie burger into a microwave why is that what because you know all of those microwaving isn't real killer than nutrients and yes thank you for asking and answering a question ok so here this is it looks like a burger to me it has the look a little bit of the feel too so basically just take it Pat it a little bit mm-hmm like you would a regular burger like you would a regular burger and it's up to you how big or small you want it yeah and then put it in the dehydrator yes that's one of the equipment's that we use a lot besides the food processor and the Vitamix the dehydrator is really good at removing the moisture at a very without again at a low temperature without killing again the nutrients because that's what it's all about keeping the nutrients in the food keeping the nutrients so let's take one of our trays at empty one and so we just plop it right there okay that looks absolutely delicious and you can you can have that by itself and how long do you leave it in the dehydrator what a couple of hours at let's say about 115 degree and that yep okay and Pat that out perfect and we're going to do put that in the dehydrator let that dehydrate while we make our next dish our sweet potato casserole I am looking so forward to that absolutely great Wow that burger smells really go can you smell I smell it it smells delicious oh I can't wait to show it to you but you have to wait that's right so next we are going to make an upside down sweet potato pie crust it is so easy it is so simple you know and I just love this recipe because sweet potatoes are like I love my mother used to make cooks with you remember I do and they were off the charts stop tato pies sweet potato pies this is off the chart too so and what are we using as our main ingredient sweet potatoes we're going to use sweet potatoes okay so what's the first thing we need to do okay the first thing we need to do because what we're going to do is use our vitae dicks okay cuz we want our sweet potato to be really smooth gotcha so let's go ahead on and put this about two cups of sweet potatoes okay dude since we're ready to shred the sweet potatoes before you put it in the blender it makes it easier it makes it easier than using big chunks okay and an end so it makes it easier to blend it into a smooth consistency and the next thing we're going to add some raisins now you do something special to these raisins oh yes i did daughter and what did you do mother what daughter what i did i soak the raisins for a few hours to make them softer and they're a little bit more pumper and you get more of the flavor the sweetness out of them and you soak them in what water oh really yes yes yes yes so I'm going to take maybe about I don't know about a cup or so okay and it's sweet potatoes we always got to have vanilla so it's about a tablespoon of vanilla and we're going to add a little bit of ghahve I think if you don't have a guy that could you use honey you can use honey you can use um what is that that I like a lot um here's some nutmeg you can put in there sea salt a little sea salt and put that in there and this is nutmeg boys estimate that cinnamon best cinnamon cinnamon cinnamon scent uh-huh and that is it that's it that's it lad just we'll see if we need the water first okay and do this I love this Vitamix because you can do so much with us like lose the top white glue all right but it's not going to stop potato upside down crotch from being made ok ok so let's do this add a little water and we're adding water to sort of make it a little bit more moist because it's really dry and we want to be just a little bit let's see how much / far that goes okay here and I'm gonna take a little bit okay take a look this is good that's very very good this is really good YUM easy sweet potato pie without the heat and look how economical that loss to and fast and fast so we're gonna take that and let's go ahead on and spread it yeah it's been for that yes the magic blue spoon up here okay I do that could you put this in the dehydrator if you wanted to to sort of make it a little yes warm and firmer yes make it warmer if you want or what you can do also once we put that crunch on there if you wanted to you can put it in refrigerator and you can also have it sealed oh because i love chilled sweet potato pies and I could just eat like either just like that without a cell across right and again look how easy that was look how simple and beautiful gorgeous okay big blue spoon okay I stone this job okay okay I got most of it out okay beautiful this is the bottom part of our upside down sweet potato pie yes okay yes yes now that we magically cleaned up our area yes let's make our crunch for our upside down sweet potato pie okay okay so this is about a cup and a half of walnut ice melted unsalted raw okay has haven't been roasted okay so we're going to add some again these raisins would you say how long you soak those about three or four hours okay and that's it and then we're going to add about a third about a fourth a cup of coconut and if you don't like coconut don't it ok and so that was a lot of work a lot of our sweat a lot of work oh good you have to taste we have to take ok ok you take the work I take a fork delicious ok this is cereal on the milk cereal add some whole oats in there Oh little milk absolutely delicious ok now for this part all we going to do it's just nope we're going to just use our hands that is beautiful it is that is absolutely beautiful who would have ever thought that you can make a raw sweet potato pie upside down I know upside down this sweet potato is turning me up side down beautiful beautiful so shall we taste the finished piece no what no why don't we wait till in ok that's right all ok I do that there you have it okay that's upside down sweet potato pie was just so easy so simple and I tell you absolutely delish absolutely so the next thing we're going to make is a savory spinach dip that we're going to use to put on our delicious burger yes yes yes yes and it's very simple very easy so let's get to it all right so what's the first thing we need to do first thing I would like for you to do is take the spinach and mince it okay while I cut Oh cut open and avocado avocado Wow and for those people this rice this these recipes really was done for those people who say you know eating fresh fruits and dope velvet vegetables are expensive and this meal really is an expensive it's full of flavor you have a main course and have dessert and you also have a dip so that is very the burger to put on the burger to use inside of a collar wrap oh that's a good idea oh yes most definitely so I just scored that what you pass in a spoon while you do that Thank You Man avocados are really good it's one of those fats that is required actually I don't be afraid with them potatoes just a baked potato really so good oh wow I bet it is I mean this is some poor people so realize that it doesn't take a lot eating simple food is really flavorful right and I think this is this is naturally the fast food in the world you know people want to go too fast food restaurants eating raw foods that this is the fast food everything is done for you just gotta chop it up or just eat it raw well the reason why is fast food and you know this is because somebody else is doing it so it takes somebody else the time that you don't have and they're putting what they want in your food this way you know exactly what you're putting in your food what you're putting in your body absolutely and your body thinks you forward I don't take very much to get fully other people oh that's the benefit too is that because the food is nutrient dense it doesn't take a lot you don't have to eat a lot to feel cool and satisfied because you have all the fiber you have the new trends okay that was really quick you want to add a little bit more what do you think sure okay so spinach avocados garlic garlic a little sea salt and a little extra virgin olive oil and that will do it so we're going to do this cut that in there careful with these knives you cut yourself that's right what you'll see put this in the bowl put it in the bowl really simple very easy a little sea salt to bring out the flavor if you don't want salt don't at it that's right that's right and we're going to add a little olive oil that was very simple and you we could put this in the food processor if you wanted to just to speed up the mixture process but but it's really nice to have it chunky once in a while yep that is beautiful mm-hmm beautiful and this is our our savory spinach dip ok I'm going to taste this okay how did you do fantastic as usual natural naturally so that's our spinach dip for our burger burger I veggie burger so there you have it cheetah we made three dishes that's right we made dinner a nice burger we made this absolutely delicious upside down sweet potato pie and our savory spinach dip absolutely so why don't you go get that burger real quick I will do just that wonderful smells really good and I actually do look like burgers they do they do you want to put one on the plate okay so this over here and I do that Center yes but on the center and then let's put a little or spinach savory dip on that that looks good enough to eat oh it does okay and so I love sweet red peppers so why don't we just put some on the sweet remember that's a great idea I mean this is a nice healthy snack you can have this for your lunch even as manglers or it right even as a main course and then again our mixture just put some of that and that's the carrots the beat and this is when potato potato yes beautiful I had a good time what about you fabulous time once again yes and I hope you enjoyed these dishes that we made please practice them at home and we will see you next week cooking wrong to order a copy of Caroline and shin eta'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 to seven 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