today on cooking raw we do our version of Mexican tacos made with no heat or no meat as well as a raw salsa and guacamole and sour cream coming up next hello I'm Caroline and this is my daughter chanita we welcome you to raw cooking in raw cooking we eliminate the heat and emphasize the preparation we replace the stove oven microwave grill etc with a blender a food processor a spiralizer or a dehydrator to create a variety of dishes from appetizers to desserts while cooking is a unique way to prepare healthy food and incorporate fresh fruits nuts and whole grains into our cooking style when food is prepared using raw food cooking techniques we are maintaining extremely high levels of the nutrients that are present in all raw food but most importantly the dishes we create are also very delicious you do not have to take our word for it the proof is in the tasting that's true this show is more than demonstrating how to prepare raw meals we welcome you into our kitchen to learn about the foods we put into our bodies and to show you how easy healthy and delicious it is to incorporate raw cooking into your diet for improved well-being alright so what are we cooking today we are going to cook raw tacos guacamole salsa and sour cream alright so the first thing that we're going to do to make our raw tacos is to prepare our raw taco meat and the ingredients and the raw taco meat is are very very simple they include freshly squeezed lemon juice Bragg's Liquid Amino about what do you say about a half a cup about a quarter cup of celery about a quarter cup of red peppers one clove of garlic about two tablespoons of Mexican seasoning two tablespoons of fresh parsley two cups of raw walnuts and about a quarter cup of green peppers and then also about a quarter cup of onions that's true so we're going to do I'm going to have my mom chop up the the peppers yeah okay they're green and red peppers and I'm going to go ahead and chop up the onions and let me tell you how easy this dish the only two tool that you need is a knife a sharp knife and the food processor once we have these ingredients chopped up we're just going to toss everything in the food processor and pulse what I like about this dish is that is very easy very simple you do not have to go through and you know mess around with what do we don't have to mess around with oven and oven a microwave yep yep and it's quick I mean this dish it literally take you moments to do and you're using you know fresh ingredients the emphasis today is on fresh vegetables and fruits and a variety of colors and we have that we have the deep reds the greens we have the walnuts and let's not forget these delicious red and green peppers for our raw tacos so I'm just going to take like about three nice big chunks and put them in the food processor and wallah should I go ahead and add a little bit of water beforehand or just pull no let's pulse it first okay so here we go here there you go okay it looks very good it does it looks really good different colors the the smell is amazing mm-hmm so do I need to pull some more yes okay yes let's pulse a little bit more I still my watery and I don't think you need any water okay and that's I think you get and that's delicious to the water you get from these delicious vegetables okay sometimes you need and sometimes you don't this time you don't so let's just pulse it a little bit more okay okay okay let's swirl it around and the more you pulse it seems the more moist double it gets and more supple and it really actually looks like ground cooked ground beef it does it really does and if you wanted to look more like ground beef you can put in your dehydrator for like about 15-20 minutes at about 100 to 118 degrees or you can put in your oven at a very low temperature and let that Brown a little bit and people will think that they're actually eating ground beef so that was that easy this was easy-peasy okay let's let's taste it okay here you taste nope just taste how is that perfect okay and I'm going to taste with this big blue spoon that's good that's very good and it's up to you whether or not you want to add a little more seesaw a little more seasoning a little more this to suit your palate and your taste but this is delicious all right okay plate it yes and let's do this okay Wow it was easy very easy and very economical too yes absolutely and filling you know this is this will serve about how many people do you think this would probably serve about at least 30 people at the at least 30 people once we put everything together and there you have in America Wow r'ragh taco meat free good morning everybody and that's how Caroline makes her entrance on Saturday mornings to the Milwaukee County winter farmers market it's one of the places where she sells her line of flaxseed crackers in granola at this farmers market that runs from November to April natural foods are available from all around Wisconsin the other things that we've been able to do is kind of nurture some new businesses that have been coming out in the Milwaukee area and Caroline fits into that just perfectly she is a wonderful cracker that she's developed from flax seed using flax and so she's been just a wonderful addition to the market caroline has a habit of showing up at the market at the last minute to get set up and so she has opened our market with Hello which let everybody know that she is here and she did make it here before eight o'clock not too long before but she did make it here I was playing around in the kitchen and I came up with these crackers and I was eating them and enjoying them and then I started sharing them with friends and they enjoyed them and then they started making requests then they started making demands and then I said oh I need to start charging people for the Caroline's table caught our eye because it's different you know that place is always places we can get a sweet roll or don't know - something like that not does anything wrong with that but but her stuff was really different and the presentation was nice the packaging is attractive attractive because it looks looks homemade but it looks well made no it's the right combination not to mention Caroline herself is really warm personalities this one is made with garlic and onions this one is very set out with a little bit spicy and this one is original so that one doesn't add as strong spice and this is our cashew onion devastated Rob Petch a lot of people with unrestricted diets and stuff they really appreciate the gluten-free aspect of it that appreciate the just the flavor just knowing you know that connection right there knowing the producer is so integral when we're talking about so many people having died problems or problems in food or like disease coming from food food is who the cornerstone of our lessons it's really important that we know who's making a point people start telling me about oh I can't have wheat I can't have gluten my brother my mother my sister my father my husband my friend has celiac disease and they can't have this and they can't have that and so I began learning more about different learning more about celiac and then realizing how important these crackers were the customers educated me about how importantly where I knew they taste good I knew they had really good wholesome ingredients I knew they were local but I didn't know that people would embrace the crack was the way they did so we just finished the raw taco meat and we're going to move directly into the delicious salsa alright so what are the ingredients in the salsa the ingredients we have roma tomatoes we have extra virgin olive oil sea salt some heat jalapeno pepper a little spice with a garlic lemon juice cumin red pepper celery celery onions red and green onions and we have some fresh cilantro alright so what do want me to do what I would like for you to do is take some of these Tomatoes okay start chopping those up alright and check out the red pepper - the red pepper okay Wow so do we have to use roma tomatoes in this recipe no you do not have to use roma tomatoes but I like them because they're Meteor okay and you know they just make a thicker sauce okay salsa but you know you know tomatoes come in a variety of colors red and green and orange and yellow so I think that you know mixing it up but what some of those clothes would be nice - most definitely most definitely so I heard that tomatoes are has like lycopene yeah that's one of the nutrients that are that is found in tomatoes and lycopene is has been found to help prevent certain cancers like prostate cancer breast cancer lung cancer pancreatic cancer so and that's what that's one of the things I love about raw foods is that you get like two-for-one yes you get the great tasting food and then you also get the health benefits that are associated with it most stuff and that comes to free that comes for free and that is something that our doctors tell us that we should have every single day yep and what I like about it is that again you look at the beautiful colors the bright reds the greens oops watch out for the jalapeno pepper because it does pack a lot of heat so I'm just going to put just maybe like a half a teaspoon in there okay well for people like me I like probably a tablespoon but we'll keep it a little bit on the mild side yes and one especially if you have children too yeah that's true those little I'll put all of that in there okay and then garlic you know you can use salsa for a variety of dishes although we're making it for the tacos you can use salsa for you know put it spread it over you know some baked chicken breast you can use it as a dip with some delicious delicious black sea crackers just a few just a few yep yep there you go then that's enough oh that was so quick I wanted what was actually two minutes to now we're just going to pulse I'm going to do that a little bit to quicken it up let's give it a little taste I just like to taste it really quick beautiful mm-hmm beautiful is amazing yes it's going to taste it mmm that's good but I would like to add just a little bit more olive oil a little bit more olive oil okay so that and if you don't have all a book and a little bit like grapeseed oil yes okay grapeseed oil is really good too and a little bit more of this cumin mm-hmm and that's one of the things that you guys can do stop for a moment taste the food and add different ingredients according to your taste but and what it is that you like so let's pulse this a little bit more delicious this yours this is mine yes okay let's taste again delicious perfect I love this so let's go ahead on and put this in the bowl okay okay Wow beautiful fresh it is like vitamins nutrients antioxidants and deliciousness right America this is how we cook raw this is how we're all cook that's right that's how we doing okay so we just finished making the raw taco meat and we've just finished making the raw salsa so the next ingredient the next dish that we're going to make is the guacamole the guacamole yes I'm loving that okay so what are you going to use with the to do that all right so the ingredients are very very simple yes we have some Bragg's Liquid Amino some freshly squeezed lemon juice parsley and cilantro a little bit of jalapeno peppers some avocados sea salt some onions and a little bit of celery okay let's get started so what I'm going to have you do is chop open or cut open the avocados okay and again people don't the only tool that we're using for this is a food processor that's right great processor and a knife a sharp knife okay so you know I find out or just realized in doing a little research that avocados are actually a fruit how does that I don't know how it is just is it a growth on an evergreen tree or an evergreen tree can get up to height of 65 feet Wow yes Wow Wow and avocados are native to South and Central America yeah so and I heard that avocados is what like the good fat yes the the good monounsaturated fat that our bodies need so I know you know a lot of people are always afraid of eating just the word fat I don't you know every time you mentioned that people go running away and I keep on telling folks it's the types of fat that you eat that's very most important so the monounsaturated fat that's in that are in a picados is a good type of fat that we want to feed our bodies oh I agree and for those pregnant mothers out there folate yes folate avocados have a what about over 20% of our daily value of folate so you got to get that in again and when you're looking at the and what it is that we're doing in raw cooking we're dispelling a lot of myths absolutely that what is expensive right it's all expensive you get few avocados you know some onions some cilantro some some parsley a jalapeno that that's what a $10 meal thus this is left flattened out less than $10 so and it's quick right not spending a whole bunch of time in the kitchen preparing foods for your family healthy foods for your family that's right and this is something that you can get your kids involved in and they love it I remember I made this for a friend of mine and her kids came home and she says oh they're not going to like this I said let's see they tow it up they kept coming back for more of it because what we say the proof is in the taste the proof is in the taste the proof is in the taste so you have put a little heat in there just a little bit us a little bit be careful with the seeds be careful with the seeds because it is very hot and spicy there you go let me use that and Dada quick I like my guacamole extra chunky I know if I like my extra chunky so we might have to do something big that this tastes hmm that is it this is actually perfect I know I wouldn't do anything else to this excellent I love this night this is how we're all cook this is how we will do up all right now okay let's load it up so here's the spoon okay pour it in Wow that looks so good I got that one actually delicious Wow there you YouTube America raw cooking easy as one two three all right so we've completed three of our four dishes that's right we did the taco meat okay the salsa yes and the guacamole yep and that took us all of 15 minutes 15 is 16 minutes right so now what we're going to do we are going to make our sour cream yes so in this sour cream we are going to use raw cashews we're going to use some onions a little bit of celery lemon juice some water sea salt black pepper or white pepper your choice little garlic nutritional yeast and yellow pepper and a little extra virgin olive oil okay okay so what I would like for you to do to get started why don't you chop up this yellow pepper and big chunks okay I'm going to pour in this is about two cups of cashews look a chunk of onion a little celery I live to see salt I'm going to add our garlic now I know you did a little research about cashews yes about cashews I did I learned that they actually they grow at the bottom of a cashew apple a cashew apple yes cashew apple they're native to Brazil okay so you know cashew they're shaped like a little kidney yes kidney bean but yeah they grow out the bottom of a cashew apple mm-hmm so that's where we get our cashews from really yeah have you ever ate no I haven't I haven't I don't think that they're very that popular in the United States really so where can we find a cashew apple one way that you can find where they are them too cold is just by doing some research we get on internet and just do some research to figure out where you can find them Wow and what's the nutritional value do you know well cashews they are seeds but they're really good source of like the good fat the monounsaturated fat that our bodies need and a good source over hold that hold that let me blend real quick I'm going to tone this down so I can taste a little bit I like to taste Midway I said I like to take me to working together okay all right mmm that's really good it is really good it was really good but I think I need a little bit more salt yeah a little bit more sea salt but cashews great source of copper magnesium antioxidants so folks are getting all those good nutrients in our bodies need and one another another fact about cashews is that 75 percent of the fat in them is that good fat that our bodies need to so you can't go wrong with cashews you're right okay we have to make sure that this is very creamy mm-hmm and let me taste this one more time take off my glasses for this see good it's really good it has like a little Twain tang to it all right so we've gotten all of our dishes together right so we have our taco meat we have our salsa we have our guacamole and we have our sour cream so we're ready to put our taco together Wow now it is time for us to build our raw taco okay so let's get started I know in many Mexican restaurants today they're offering consumers the option of whether they want to have a wrap instead of using a corn-based or flour-based attea so that's what we've done we're using romaine lettuce and when using radicchio as our taco shells okay so here's our taco meat and with this all you need is just a little bit you do not need a lot that is great we're going to I'm going to add like here's our salsa and look at these beautiful colors gorgeous just spread it on through I just like to put mines on top of each other like a little dollop and you see I like to spray it - through yeah there you go that's what happens when people get wrong and some sour cream okay beautiful beautiful let me go ahead and add my I'm do mine in different orders and went at myself mm-hmm my sour cream I like it across the whole length so when I every budget I take I will get a taste of everything and since I love welcome moly so much I'm going to add just like that and as you can see with the guacamole what we've done is that we've added some flax seed crackers excuse me Caroline's raw and handmade flaxseed crackers amen so you can have your guacamole with the crackers you can have the sour cream with the crackers you can have the salsa with the crackers they all serve as dips that you can use to have with your meal and here's the thing too when you're making these dishes for those people who do not want nuts or seeds or for whatever reason you don't have to here it is you can build your taco or your your appetizers with just guacamole here's some salsa and a little sour cream all right and there you have it there you go and I am going to add some of my garlic and onion flaxseed crackers okay and you can find these in some of your local stores right here in Milwaukee we enjoy preparing these delicious dishes for you and we hope that you enjoyed watching us so thank you for tuning and and we hope to see you next time for more