Show Notes

Episode 1: Raw Seasonal Fruit Granola

Intro Rap : Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney: Happy New Year!!  Welcome to Courtney Uncooked. I am Courtney

Uncooked and this is my friend Megan, AKA Crunchy Hydration. Thank you so much for

joining us. Hope you had a great night last night and you didn’t get into too much

trouble. If you’re like us, you’ve resolved to get a little bit healthier this year and I’m

going to help you do that by bringing you a delicious, amazing, raw, vegan gluten free

recipe every single Monday night. We call it Monday night raw, and this is a bonus

episode because of course, it’s New Year’s Day. I hope you have a great 2020 and

make lots of friends and money. So let’s get started. Before we do, Megan, just tell us a

little bit about yourself.

Megan: Yes, thanks for having me.

Courtney: Thanks for coming.

Megan: So they call me Crunchy. Originally started with Crunchy Carrot, which is a juice

business, but now I have Crunchy Hydration. Cheers. This is my sparkling adaptogenic

herbal water company. It pretty much just helps keep us chill. Meditation for the brain.

Courtney: So check Crunchy out, make sure you like, subscribe, follow, and hit that

notification bell for Crunchy Hydration. And of course for Courtney Uncooked, always

like, follow, subscribe, hit that notification bell for me too and show me some love.

Everything I’m going to be sharing with you is absolutely delicious and amazing. So if

you like what you make and I hope that you will try each dish each week. If you like it,

be sure to send me an email at and let me know what you think

about it. If you have a great raw recipe you want to have on my show and maybe you

want to be on the show too, you can send that to Courtney at

Each Monday night, I’m going to send you the recipe, the full recipe for free each week.

Thank you for joining us. Happy new year and let’s get healthy right now. Everyone always 

asks me what I have for breakfast? And honestly, I love a good green juice every morning for 

Breakfast.  But sometimes I want some substance, I want to chew,  and so on those mornings 

When I really want a hardy dish, I like to make my fresh fruit granola. It’s really good. Today

we’re going to make it with walnuts, but you can make it with almonds, sunflower seeds,

whatever kind of nut or seed of your choice. You just want to make sure you use two

cups. So today we are going to use some walnuts… and you can see my screen on

the top. I just ordered this from Amazon. And so you always want to soak your nuts to

get all the enzyme inhibitors off the nuts. A lot of people say, gosh, I can’t really digest

nuts. They’re hard on my stomach. And the reason why is because they didn’t soak all the 

enzyme inhibitors off. So that’s always something you want to do overnight. Ideally, a minimum 

of two hours, but eight to twelve hours is always going to be better. So I’m going to have Megan 

strain this water off here and rinse these off. And then we’re going to get started. We’re 

going to put these in the Vitamix and get some granola going. So thank you Megan. Now we’re 

going to cut up six cups of apples. You can use whatever fruit of your choice.

You can use pears, berries, whatever you like. I like apples personally because they’re

in season now. And I just love the way apples tastes in our granola.

Courtney and Megan sing! : Courtney Uncooked

Courtney: Alright, so we got our apples chopped up and we’ve strained and soaked our

nuts. Got all the ingredients ready. So I’m going to put Megan to work. So first we’re

going to combine, in our Vitamix, two cups of the nuts or seed of your choice. And our

choice today is walnut. So we’re going to give you two cups of those, Megan. Then

we’re going to put these dates in there as well. And you can just use your fingers to strain

the water off. And then we’re going to put the dates in there.

Megan: Why do you soak the dates?

Courtney: You’re just soaking those to soften them, to make them easier for the

Vitamix to blend. They’re not like the nuts. You’re not getting off any enzyme inhibitors

or anything like that. You just want to make it easier for our buddy, the Vitamix. Just

going to give you your cinnamon…

Megan: One teaspoon of cinnamon, fourth of a teaspoon of nutmeg.

Courtney: Just going to put the lid on here. Really dig that down.

Megan: See that guys, there’s a method to this.

Courtney: Don’t be scared. Get in there.

Megan: Don’t put your hands in there though.

Courtney: All right, so that’s probably good. And then we’re going to put that in a 

Bowl on its own. Empty this whole mixture out in the bowl. And then we’re going to chop 

up the apples in the Vitamix. After we chop up all the apples in the Vitamix, we’re

going to combine everything with our raisins and Voila! We’re going to have the

most delicious fresh fruit granola you’ve ever tried!  And if you leave a little bit of nuts in

The Vitamix, it is okay, because it’s all going to be in the granola together. We’re all friends

here, so it’s alright. Don’t be too hard on yourself. Okay, so now we’re just going to put the 

apples right in there. Why don’t you try it Megan? Just go around the outside. Not in the middle. 

Yeah, just go down the outside, don’t be scared. Get them all in there, only on the outside. So

you’re bringing it in just outside cause you don’t want to hit the blade. Just keep it on the

outside. So you just want to do it until big pieces are gone. All right, that was really

good. I’m just going to let you pour that mixture into our nuts, dates, cinnamon, and

nutmeg. Just going to pour the apples on there and then I’m going to strain these

raisins. So everything we use is organic, gluten free, mostly raw. Oops! Made a little

mess there.

Megan: Actually I might just take some of this.

Courtney: Look how nice that looks. And you can garnish it with some raisins on the top too

if you want. But let’s just see what she thinks. Smells so good. If you could smell it, it’s

just great.

Megan: We’ll feed it to you.

Courtney: Wouldn’t you like that? Honestly, what do you think? You like it?

Megan: It’s really good.

Courtney: Okay, cool. So this is our fresh fruit granola. Absolutely delicious. Remember

to like, subscribe, follow me, and subscribe to my YouTube. Make sure you hit that

notification bell and I’lll be happy to send you this recipe for free. That’s right. For free.

Courtney Uncooked Rap about Seasonal fruit granola 

I’m making a recipe with my girl, Megan. We’re having so much fun. It’s like we’ve died

and gone to heaven. You’re gonna love our fresh fruit granola. It’ll be like your best

friend, you know it’s going to console yah. The apples and dates are gonna make you

feel right. They’re going to give you so much energy you’re going to take flight. No, you

don’t need a stove or an oven to cook just a blender, dehydrator and Courtney

Uncooked. Happy New Year!

Megan: Cheers!Outro Music: Courtney…..Courtney Uncooked.

Episode 3: RAWlnut Hummus with Katie “Snappy” Goode

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney: Hey, I’m Courtney Uncooked, and this is my girl Snappy, and today we’re 

going to make you happy and make you some delicious raw vegan, gluten free walnut 


Snappy: Oh wow I thought humus is made out of Chickpeas?

Courtney: Normally hummus is made out of chickpeas, but we don’t eat chickpeas 

round here Snappy because they give you gas. And who wants gas?

Snappy: Nobody!

Courtney: No, nobody wants gas. So we’re going to make a completely raw hummus 

today and it’s going to blow your mind. It’s going to be great. But before we get started, 

Snappy, tell us a little bit about yourself.

Snappy: My name is Snappy of Katie Good Photography. I specialize in women’s 

portraits ranging from commercials.

Courtney: She’s amazing.

Snappy: To outside portraits, to my favorite boudoir photography.

Courtney: Boudoir?  Aren’t those dirty pics Snappy?

Snappy: No, these are sexy empowering photos. Maybe we do some of you afterwards.

Courtney: Oh my gosh. I don’t think anyone wants to see that, but okay, thank you 

Snappy. All right, so you ready to get started?

Snappy: Yes let’s do this.

Courtney: Okay, actually, before we get started, make sure you like, subscribe, follow 

and hit that notification bell for Courtney UnCooked.

Snappy: Show some social love

Courtney: Yeah, give me some love for Courtney Uncooked and for Katie Good 

photography. So give us some love and then we’re going to be bringing you a delicious 

raw recipe every Monday night for Monday night raw.

Snappy: It sounds fun to me.

Courtney: All right, so let’s get started. So first we’re going to blend up two cups of 

zucchini. I am going to let you put those in there. And then two cloves of garlic and all of 

our ingredients are always going to be the highest grade organic ingredients cause we 

don’t want any pesticides in our food. And then I always order my nuts in bulk on 

Amazon, you just get an amazing deal when you do this.

Snappy: Oh interesting.

Courtney: Yeah, when you go into the grocery store to buy raw nuts, they’re very, very 

expensive. So you always want to order on Amazon in bulk. And this recipe does have 

just a little bit of oil. So we’re going to add three tablespoons of oil. We’re going to get 

that going. Just going to put the little lid on here on our trustee Vitamix. And you know, if 

you can afford a Vitamix, I suggest you get one because with this lifestyle you are going 

to need one.

Snappy: Oh, absolutely.

Courtney: All right, so first we’re just gonna blend this up. As you can see, we 

need a little bit of help here. So I’m going to go ahead and add the lemon juice and let’s  

also go ahead and add the walnuts. And so these walnuts have been soaking in water 

overnight. You always want to soak any nuts or seeds you use overnight, a minimum of 

two hours if you’re in a pinch, but that’s going to get off all the acidic enzyme 

inhibitors and make these nuts really easy to digest. A lot of folks say, I can’t eat nuts. I 

don’t know how you live an uncooked lifestyle. And that’s because they’re not soaking 

the nuts first.  When you soak the nuts and blend them, it’s like they’ve already been 

chewed up and digested for you. They’re just going to go down really nicely and give 

you just a boost of protein and energy and not be hard to digest.

So we’ve soaked these and I’m going to have you strain them. I get these straining 

lids from Amazon, They’re great and easy. They just screw right on the top. I’m going to

 have you strain these and then we’re going to take two cups of the walnuts and add it 

to our mixture here. And then while she’s doing that, I’m going to add our spices and 

we’ve got cayenne pepper, paprika and cumin in here. And I just love Cumin. So we’re 

going to add that right in the mix. You’re going to measure out the two cups of walnuts.

And then the very last thing we’re going to add is the tahini. And you always want to 

add thick substances like nut butters last once you’ve got a really good mixture 

going on, it’s just nice to pour it in at the end and get a good consistency. 

Snappy: What’sTahini?

Courtney: Tahini is Sesame seeds. It’s kind of like an alternative to almond butter or  

peanut butter. I like to say it’s the more sophisticated version and it’s just amazing. It’s 

really good. So we’re going to add some raw tahini after we blend this up a little bit. 

I’m actually going to let you take over. Once we get all these chunks blended in, then 

we’re going to add the tahini in. Alright I’m going to go for it!  Alright I am just going 

to take the top off now and it  smells sooooo good already! 

Snappy: You guys should be jealous you can’t smell it. 

Courtney: I think you’re going to love this! So again, we’re always going to start off on 

low, especially with something thick like a nut butter. Okay, so one thing I always like to 

do, is taste it. There is also some salt that we need to add, but I don’t know about you, 

I’m not a huge salt fan.

Snappy: Not my favorite.

Courtney: I only like a little bit, so I’m just going to try it.

Snappy: How’s it tasting?

Courtney: That’s really good!

Snappy: Of course it is!

Courtney: I am going to add a little bit of salt, which is what the recipe calls for, just a 

little salt. We will give it one last blend for good measure then that’s it. We have got our  

raw vegan hummus. I can’t wait!

Snappy: All right, here we go.

Courtney: Let us get that salt blended in there. Turn it up. All right, we are good, and 

then I am just going to pour it in here. All right, excited Snappy?

Snappy: It is going to be so good! I cannot wait to try it! So are you only raw now?

Courtney: I would say I eat 90% raw food. I do use nutritional yeast from time to time 

because it has lots of B12 and I just love the flavor and some of my cheeses and things. 

I also love to start my day with a hot green tea.

Snappy: I love that too.

Courtney: I drink Megan’s Crunchy Hydration drinks and yeah, so I’m saying I’m 90% 

raw. Everything I do is definitely uncooked, but like sometimes I use maple syrup. Maple 

syrup is boiled down, tree sap. I didn’t cook it. It’s still uncooked with me, but it’s not 

technically raw. So I would say I’m 90% but I think if you do anything 100% you’re really 

just socially isolating yourself and you’re really being hard on yourself. If I go to a dinner 

party and they’ve got something really delicious that is vegan and gluten free, I don’t 

want to be rude. I will have some of it. I’m Probably not going to feel so great the next 

day because my body’s not used to it and definitely at home I don’t have anything 

cooked so again, I would say I’m 80 to 90%.

Snappy: What are the benefits that you have felt living the uncooked life?

Courtney: Well, I have tons of energy. I sleep better, I look better. My friends say, what 

are you doing? You look like you’re reversing in age because this stuff  just breathes life 

into you.

Snappy: Your skin looks so good!

Courtney: I am eating life instead of, you know, you are what you eat, you are definitely 

what you eat. And I’m eating just things that are alive. All right, so I’m  just going to give 

you a little spoonful and then we will just put this spoon in the sink because you know, 

 we definitely would not want to re-use it, but let’s just see what Snappy thinks. Honestly 

what do you think?

Snappy: Oh my gosh

Courtney: Yeah, you like it? I know. I really like it too. And the cool thing about this is 

that you do not have to just use walnuts. You can use almonds, sunflower seeds, 

pumpkin seeds and you can also substitute the lemon juice for a lime juice. And there 

are all kinds of substitutions, which I am going to give you in the recipe. So make sure 

you like, subscribe, follow, and hit that notification bell. And I think that we should do a 

little rap about this hummus that we made.

Courtney’s: Making some hummus with my girl Snappy. The stuff is so good, it’s 

going make you happy. Instead of beans, I use walnuts and zucchini. I’m like a 

magician…A real Houdini!  This stuff is so much better than traditional hummus. I’m 

going to convert  you. You’re going to be one of us. You don’t need a stove or an oven 

to cook. Just a blender, dehydrator and Courtney Uncooked.

Episode 4: Macadamia Nut Mac & Cheeze w/ Shelagh Krakower

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney: Hey and welcome to Courtney Uncooked. I’m Courtney Uncooked and this is 

one of my best friends, Shelagh. And Shelagh lives right around the corner so she’s 

also my neighbor. She makes amazing salsa and hummus. Shelagh has been teaching 

me things for years. And now for the first time ever she is shocked; I’m going to show 

Shelagh something. Today I’m going to show Shelagh how to make delicious raw vegan 

macadamia nut cheese out of just a few ingredients. It takes just a couple of minutes. 

You always want to make sure you soak your nuts and of course, with this recipe we’re 

going to have two cups of raw macadamia nuts soaked. And most nuts you want to 

soak overnight, eight to 12 hours. Macadamia nuts, just an hour or so, but you 

do definitely want to rinse them off and rinse them off really good. So I’ve already rinsed 

them a couple of times, and now I’m just going to rinse them the final time before putting 

them in the Vitamix. So what we’re going to do first is we’re going to take our 

macadamia nuts, just drop them in there.

Shelagh: Nice.

Courtney: And then we’ve got a cup of chopped carrots. Pop the baby carrots in there. 

So we’ve got our baby carrots in there and then we’ve got a cup of red bell peppers and 

this is just going to give it the nice Mac and cheese color.

Shelagh: And those were the petite snacky kind.

Courtney: Yes. I love– this is my favorite snack is the little mini organic bell peppers 

from Whole Foods. I just eat those all day long. And so these are the red ones picked 

out. So you just want to do a cup of red bell peppers for color. The carrots are for color 

and taste, it’s really good. Then we’ve got a teaspoon of garlic powder and a teaspoon 

of onion powder.

Shelagh: Nice. Everybody should have those in their pantry.

Courtney: Yes. Three tablespoons of nutritional yeast. Now, nutritional yeast isn’t 

technically raw; people ask me all the time, are you 100% raw? I would say I’m about 

90, 95% raw, although I do agree being a hundred percent raw feels amazing. That’s 

how I got started on this journey. Actually, Shelagh here accidentally got me raw; 

Shelagh was going to the Floyd Fest and asked me if I wanted to go. So I was 

researching the Floyd Fest, then I found the Woodstock Fruit Festival instead and said 

Shelagh, I’m going to this hippie fruit festival and ate raw the whole week, felt great, 

became a raw vegan chef; the rest is history. So I’m actually, all thanks go to Sheila for 

this journey or all blame goes to Sheila. I like this because you got a lot of B12.

Shelagh: And flavor.

Courtney: And you get all kinds of vitamins and minerals, especially B12 and the flavor 

from this. A cup of water. You also– macadamia nuts are pretty expensive, but for my 

friends, of course, I only serve the best.

Shelagh: Yeah. But it’s probably less per pound than cheese is.

Courtney: Oh, it is. It is. But you can do this with cashews. You can do this with 

almonds. If you do this with almonds though, you do need to peel the skins off, which is 

quite easy. After they’ve been soaking you just pop the skins off of them. So if you want 

to save money, go with almond, go with a cashew, but for you today, only the best 

Shee. We’re using macadamia nuts from Hawaii. That’s everything, we’ve got 

everything in the Vitamix, so we’re always going to start off on low and then crank that 

baby up. Just give it a couple of minutes. You can watch it.

Shelagh: It’s working. It’s barking at us!  It’s getting smooth.

Courtney: Can you smell that yet? Ahhhh it smells so good! Now that’s a beautiful 

consistency. Are you happy with that or do you want to add more water or anything?

Shelagh: I just think we might end up with some moisture from the noodles.

Courtney: That’s true. Sheila brought up a very good point. We are going to end up with 

some moisture from the noodles. So let’s just take a look at this. That’s so–

Shelagh: Yeah, that looks like pimento cheese almost. 

Courtney: Now you can keep adding water and make it watery if you want, but we’re 

going to take it today and stir it in the noodles that we make. So we’ve got this bowl–

Shelagh: Okay.

Courtney: We’ll just do this right over this bowl. So now I’ve got a great spiralizer 

She, but I just wanted– I just wanted to give you this so you can do it so we can see 

how easy this is. This is 10 bucks from Amazon, sorry. And you want to just stick the 

squash in there and then turn like that. And I’m just going to let you keep it going and do 

that whole thing. See how easy that is. Now you can peel the zucchini or the squash if 

you want to. You can leave the skin on if you want to. There’s lots of delicious nutrients 

in the skin. So I like to buy nice organic, high-quality fruits and veggies, wash them off 

and use the skin as much as possible so that I do get those nutrients. So one thing you 

want to keep in mind when you’re making  zoodles I call them or Squashoodles with 

squash I guess; zucchini noodles, squash noodles. Once you make the noodles they 

start to release a lot of moisture. And so what you want to do is salt them really well and 

the salt’s going to absorb that water. And then you also, after you salt them, you want to 

pat them dry with paper towels. You can take it a step further and spin them, which I like 

to do in my salad spinner.

Shelagh: Yeah, I have one of those.

Courtney: This is very therapeutic, by the way.

Shelagh: How much is too much salt?

Courtney: That’s good.

Shelagh: Okay.

Courtney: All right, so for now.

Shelagh: Yeah because when you cook pasta you would put salt in the water.

Courtney: So my hands are clean. See that moisture, there’s already moisture that’s 

releasing from those, so I’m going to know what you really pat those. You’re going to 

love this, but you know, it’s a mac and cheese. It’s just such a comfort food. A lot of 

people say I could never go vegan or I could never go raw vegan because I love cheese 

and I need cheese. Well, honey, we got cheese. This is going to be, I promise Sheila, 

some of the best cheese you have ever tasted in your life made of macadamia nuts. It’s 

so good. Macadamia nuts, carrots, and red bell peppers, healthy vegan, gluten-free, 

raw, delicious, uncooked, so good. And then we can put a little pepper on top to give 

some nice flavor, color and consistency on the top. Look at that. Ooh, Mac and cheese. 

Now, if you want to make a nice Alfredo sauce, you just leave out the red bell pepper 

and the carrot to do the same thing and it makes a nice white cheese. Oh, man.

Shelagh: This is a lot of cheese to noodle ratio.

Courtney: All right She let’s see what you think about this? And remember I showed 

you how to make this, yeah. One thing I didn’t go over. When you’re spiralizing these, a 

lot of times it’s good to take a pair of food, grade scissors and cut them when you’re 

making them, so the pieces aren’t really long. How is it?

Shelagh: I love it.

Courtney: Yeah. And again, you can do it with cashews. You can do it with almonds, 

whatever you have on hand. How do you like the squash as opposed to the zucchini? 

Does it taste the same? Does it make a difference to you? What do you think?

Shelagh: Well, I think because you’re trying to recreate a Mac and cheese, it gives it 

more of that real Mac and cheese using a yellow squash. So I think that’s kind of a 

smart choice for this dish.

Courtney: You know, She, I’m feeling inspired to do a little rap.

Courtney Rapping: Making raw mac and cheese with my girl, Sheila. It’s been such an 

adventure, it’s like ridin’ a four-wheeler.  I make my cheese out of macadamia. It 

doesn’t matter how wild you are; this stuff’s gonna tame ya. I’m make my noodles out of 

squash that’s yellow, so come sit next to me you fine fellow. You don’t need a stove 

or an oven to cook, just to blend a dehydrator and Courtney Uncooked.

Episode 5: Sesame Asian Salad with Jonah Shaver

CU Episode 5: Sesame Asian Salad with Jonah Shaver

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney: Hi, I’m Courtney Uncooked, and this is my friend Jonah Shaver, who’s also

the chef at the Green Cat, which is one of my favorite restaurants of all time. We’re so

lucky to have Jonah here today. He’s going to show us his delicious Sesame Asian

salad. It is so good. It’s got a lot of ingredients, but it is worth it. But before we get

started, Jonah, tell us a little bit about yourself.

Jonah Shaver: Hi guys. My name is Jonah Shaver. I’m from the Virginia Beach area,

local; lived here my whole life. My cooking background, I come from The Egg Bistro,

started at the Chesapeake location when I was about 15-years-old, busing tables. I was

putting in work and then I moved my way up to prep cook, line cook, and eventually

started leading the line to success. I loved cooking. It became my passion very fast. But

then I became vegan almost three years ago. Next month will be three years.

Courtney: YAYYY, go Jonah. The rest is history.

Jonah Shaver: Yes.

Courtney: Now you’re at the Green Cat.

Jonah Shaver: Yes.

Courtney: Making me delicious food all the time. Well, Jonah is about to follow his

dreams and move out to Colorado. He’s 20-years-old. He’s got his whole life ahead of

him, so I snagged him before he goes out there and becomes a famous vegan chef for

my show and he’s going to show me this salad. It’s absolutely delicious. It’s a Sesame

Asian salad; really, really excited. Where do we start? What do we do first?

Jonah Shaver: All right, first step, always start with your greens. Get them chopped up, 

and fine. Make sure the stalks aren’t too big. I like to use the stalks because that’s just

nutrition you’re missing out on. Then you can go ahead and add it to your mixing bowl,

that beautiful, vibrant green kale; full of life, vitamin K, and then you can just add in–

Courtney: Some shredded carrots, some broccoli. And this was cool that he used the

stems. I never used the stems, but he chopped up a whole stalk of broccoli, so that was

neat to watch. And he’s very good at knife skills. His knife skills put me to shame.

Jonah Shaver: When you’re dealing with stocks of broccoli, you always want to peel off

the fibers on the outside because then you wont get that hard to digest feeling you get 

when you eat raw broccoli because that’s why people usually stick to the florets. But I 

don’t like to waste any of the products, so we use all of it. Then you’re going to add in 

some green beans, some peanuts–

Courtney: Raw peanuts?

Jonah Shaver: Raw peanuts of course. And then we can move on to the dressing.

Courtney: So do we toss this yet or–?

Jonah Shaver: It’s not really going to make a difference.

Courtney: You wait until you have the dressing and then you toss it all together?

Jonah Shaver: Yes.

Courtney: Okay.

Jonah Shaver: So we always start with the liquids. No specific order, but just to get


Courtney: Water, sorry.

Jonah Shaver: No, you’re fine. No worries. Yeah, you just go ahead and start with your

liquids just to give it a nice base to start with the blend, and then you can go ahead and

add in your seasonings once you get there–

Courtney: Sesame oil, lime juice, you said a pinch of cayenne and this cayenne pepper

is actually made by my friend Darien Aybar. And the name of his company is The 

Broketarion and his spices are delicious. So this is actually a cayenne pepper blend, but 

it’s going to be better than just cayenne pepper. And I’m going to do two pinches 

Because it’s so good. Yes, yes, cool.

Jonah Shaver: I love Cayenne.

Courtney: All right. So then we have a little bit of pepper, some agave and some salt and some mustard.

Jonah Shaver: Some salt.

Courtney: Pinch of salt. Take the mustard here–

Jonah Shaver: Get all that out there, can’t lose on any of the mustard

Courtney: The mustard’s good. And then we have some grated ginger and grated


Jonah Shaver: Beautiful. And it’s not too specific on how small you want it since it’s

going in the blender. Normally I would grate that a little smaller if I was sautéing but

we’re just dealing with a dressing right now, so no worries.

Courtney: And you said to add the tahini in last.

Jonah Shaver: Yes.

Courtney: And why do we do that?

Jonah Shaver: I just find it easier to have your thicker agents on top and let the blade

spin around in the liquids and it helps to just get a more of a creamy texture.

Courtney: Okay. All right, so I think that’s everything. Oh, and then we have some white

wine vinegar.

Jonah Shaver: Beautiful. It’s going to give you a nice little–

Courtney: And I always like to start off on low.

Jonah Shaver: Yes, definitely, just to get the initial chunks blended up and then you

can turn it off whenever you’re ready. I’m glad you’re excited as I am.

Courtney: I’m so excited. Is that good enough?

Jonah Shaver: Yeah, let’s see.

Courtney: Looks good to me.

Jonah Shaver: Yeah, nice and creamy; nice and thick. That’s exactly what we’re

looking for. That nice little tahini brownish golden color, I love it. I love me a thick


Courtney: Now how often do you make this?

Jonah Shaver: So at the Green Cat we do grab and go items and we like to mix it up

as much as possible. So I would say I make this maybe twice a month there. And then,

it has a five-day shelf life with dressing.

Courtney: In a refrigerator?

Jonah Shaver: Yes.

Courtney: All right Jonah let’s see you toss that salad!

Jonah Shaver: Time to toss around.

Courtney: Any techniques you want to share with us about tossing salad?

Jonah Shaver: Definitely, make sure you’re always getting all the way to the 

Bottom and mixing very thoroughly. Just like needing, that’s probably not the right 

word, but making sure that the dressing gets all over everything.

Courtney: Now, at the Green Cat, you probably do this with your hands and with gloves

on. I think I’ve seen you right.

Jonah Shaver: Yes, definitely, it’s a lot easier with your hands, but–

Courtney: Some people just don’t like to cook with their hands and make things with

their hands. They’re going to want to do it this way. I don’t really like getting my hands

dirty all that much either, so I would probably do this.

Jonah Shaver: Me personally, I like to feel each and every ingredient but that’s when 

I’m dealing with my own food or even other people’s food, but then I’ll have gloves on, 

so don’t worry about that.

Courtney: So how did you come up with this salad? What was your inspiration?

Jonah Shaver: So my inspiration was– to start with tahini my inspiration was we have a

kale caesar salad that we have at The Green Cat. That’s super good. It’s like kale,

walnuts, tomatoes, cucumber, onion, and then we mix it with the– it’s a tahini-based

dressing, but it’s definitely not– it doesn’t have like the complexity of this one. I added

definitely a lot more spices, but that’s where my inspiration came from. And then it was 

probably around August when I came up with this, and Jackie had asked me to come up 

with a new salad going into the Fall; a kale one. And preferably something super hearty, 

super yummy, lots of nutrition and I just sat down and started making, that’s usually how 

I come up with my best creations with no real idea in mind, I just kind of go for it and see 

what happens.

Courtney: Just go with the flow.

Jonah Shaver: Yes, definitely. I love that. All right, are we going for a taste now? That’s

looking nice and–

Courtney: Alright, yes we’re going for a taste, just going to get me a fork. Let see what

we got and just put a little bit in here…

Jonah Shaver: Sure. You get a good mix of ingredients, some broccoli–

Courtney: I’m just so– you know, I used to think that you had to have a stove and an

oven cooking and baking something to get that delicious smell, but everything we make

just has a delicious smell. Thank you.

Jonah Shaver: You got everything in there?

Courtney: All right, so let’s see. I got a bean. I got a peanut. I got some carrot. It’s like a

party in my mouth.

Jonah Shaver: Yes, success. I’m so glad you like it.

Courtney: Thank you for sharing this.

Jonah Shaver: So glad you like it.

Courtney: Gosh, it’s so good. I’m feeling inspired.

Courtney Singing: Making a Sesame Asian salad with Jonas Shaver. This salad’s

delicious…you’re gonna love the flavor. The green beans and the peanuts make it 

taste so unique…We put everything in the salad but the kitchen sink. I’m sad that 

Jonah’s moving to Colorado… He’s leaving this town smoother than an avocado. No, 

you  don’t need a stove or an oven to cook, just a blender, dehydrator and Courtney 


Episode 6: Tamra’s Chocolate Peanut Butter Balls with Tamra Andress

CU Episode 6: Tamra’s Chocolate Peanut Butter Balls with Tamra Andress

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney: Hi everyone. I’m Courtney Uncooked and this is my dear friend Tamra 

Andress. Tamra and I are going to be making these delicious chocolate peanut butter 

balls. But before we do, I just want to tell you a little bit more about my friend Tamra, 

who’s here today. Tamra has a great podcast, which I follow called fit in faith and it is 

awesome and very inspiring. She’s a huge inspiration to me. We’ve been friends for 

over eight years. Tamra`s mission is my mission. She just believes in health from the 

inside out, spiritual, physical, mental, just health all the way around. And she realizes 

that it all goes together, you know, and a huge part of that health, which I’ve learned 

today, a huge piece of the puzzle is forgiveness. You know, you have to forgive 

everyone all day long sometimes in this world. So definitely I’ve learned that and Tamra 

has helped me with that as well.

Tamra: And I think it’s neat and just to speak to you from your testimony and like what 

that looks like. It’s like forgiveness of self too, because we’ve all been somewhere. And 

so I think it’s incredible to see from an outsider looking into the intimate parts of your life, 

the transformation that you’ve made both in body, mind and soul. People might not 

know, but Courtney used to be an alcoholic. She would drink a lot. She smoked, partied. 

And so to see this transformation, she didn’t eat the way that she does at all now. So it’s 

Incredible. It’s pretty amazing. And I think that there’s purpose in that. Because you will 

notice them at that point. So it’s where your journey was headed and here you are now 

like teaching and inspiring me. And I love to watch that transformation in people. So I’m 

excited she’s going to come on the podcast.

Courtney: You know, you’ve made it when you get to go on Tamra’s podcast. So I’m 

really, really excited about that. And again, it’s an hour. So we can talk for an hour. 

We’re here. We only got 10 minutes. So we’re giving you all the good. So let’s get 

started because this is what they came here for.

Tamra: Okay, so we’re really pumped. This is amazing. If you are a mom and you have 

an excuse of time or energy in the kitchen and you can’t feed your kids healthy, I get the 

driveby Chick-fil-A thing, I’m guilty of it sometimes too, but this is an amazing way to 

have family time in the kitchen. So get dirty but know that what they’re eating is really 

healthy and really good for them. So let’s start. Let’s do oats first. You can get these 

gluten free if you are a gluten free family,this I’m really excited about cause I haven’t 

actually made homemade peanut butter before.

Courtney: Homemade peanut butter is so easy. You just drop the peanuts in the food 

processor and let it go. First time I tried it, I was like, is this going to work? And then all 

of a sudden it’s peanut butter, it’s dry little bits and then it turns into peanut butter.

Tamra: So we’re gonna add a three quarter cup of that.

Courtney: One thing I noticed though is this is a little bit runnier than the peanut butter 

in the store. And if i’m being honest. It wasn’t as tasty as the peanut butter in the store. 

Do you know why that may be?

Tamra: There are definitely a couple of reasons. One would be the sugar additive that’s 

in store bought peanut butter. So that’s a benefit of making it at home. And then also the 

gums, the agent that binds and so things in toothpaste, it’s going to make it thicker 

peanut butter. It’s going to make the thickening of the peanut butter happen. So you’re 

missing that there. But we want to miss that because it causes a lot of problems that we 

don’t want to have. So I am guilty of buying store bought peanut butter, but after like 

seeing this, I’m so excited to taste it and see what the variation is. So next we’re doing a 

quarter cup.

Courtney: I’m sure I’ll get used to it. It was just the first time and I was like this doesn’t 

taste like peanut butter. They put sugar in everything.

Tamra: And how often are you going to really eat that by itself? So with all these other 

yummies, it’s going to be so good. So the cocoa powder was next. This is the chocolate 

that you want to give your kids. It’s whole and well, yummy antioxidants. We are doing 

two tablespoons of flaxseed. This is going to be your natural thickening agent. So keep 

that in mind. And it’s really good for the kids for fiber and energy. We’re doing just a 

pinch of this salt, not too much. And then we’ve got a third cup of syrup.

Courtney: And so everyone always asks me, you know, do you only make food with 

raw food? And actually maple syrup is not raw. It’s boiled down tree sap, but it’s 

uncooked. We’re not cooking it today. So it made the cut and it gets to go on the show 

because it’s so good. A little maple syrup.

Tamra: And then lastly, we’ve got, or not lastly, but last liquid is a teaspoon and a half 

of vanilla extract.

Courtney: Vanilla ice, ice baby.

Tamra: I love this. This girl’s been dancing. This is the part of her party that will never 

go away. So I can’t wait. She still has the music in her brain.

Courtney: I actually have music, a soundtrack playing in my head all day long.

Tamra: So I know I get a good groove on.

Courtney: I remember when I realized that everyone did not. I’m being  totally honest, I 

thought everyone had music playing in their head. And then I found out  that it’s just me.

Tamra: I love it. I’m in for the party. Next is about a half cup of coconut. So some people 

do not like coconut.

Courtney: Who doesn`t like coconut?

Tamra: My mom. So I didn’t get it a lot. I know. So the coconut is going to make this 

literally like a Samoa. So this is your Samoa cookie.

Courtney: OMG I love your mom! Hi Brenda! Okay. You said with my hands. I washed 

them really good.

Tamra: So we’re going to get in there and we’re going to see what this peanut butter.

Courtney: This is fun. No wonder your kids like to do this.  It’s like playing in dirt!

Tamra: It is amazing because I utilize these for the kid’s snacks. Instead of having 

something sweet or yucky that’s not healthy for them and their lunchboxes, this goes in 

their lunchbox. So I put these in the freezer and that way as they go to school it thaws. 

Isn’t it fun? I also do like about three servings of this at a time. Cause these you’ll see, 

will go really quickly.

Courtney: I feel like it might need like a little bit of milk, a little bit.

Tamra: So you can put different types of milk in it. Let me just grab something.

Courtney: Sorry I’m a little busy.

Tamra: This is heaven. Your fridge is beautiful.

Courtney: Thank you.

Tamra: All that fresh color, it’s like a pop of life in there.

Courtney: My mother would be proud.

Tamra: Yes she would.

Courtney: It used to be full of wine boxes and now it’s full of kale.

Tamra: Kale, leftover pizza and all the things. So we’re going to do oat milk. 

Another fun thing, and we talked about like living whole and that’s really our mission, 

a shared mission for mind, body and soul wellness. And so I actually let you guys do 

this. Women come together, practice stuff like this at full immersion wellness retreat.

Courtney: Oh my gosh. Yes. Okay. So you don’t know this, but the only thing getting 

me through this long, hard winter is having your retreat in my mind in April. I can’t wait. 

I’m so excited. I haven’t signed up yet. I’ll do that today.

Tamra: Yeah, you got a book at that.

Courtney: I don’t know how, but I do know I need a private room. Momma don`t share! I 

don`t want anyone snoring or whatever, you know.

Tamra: Well, it would ruin your experience anyway. So some people are fine with 

bunking with a bestie which is an option. It helps on cost or you can get your private 

room experience. But we do the stuff like this in the kitchen. We also have our private 

chefs come. So if you’re not a cook and you don’t really ever want to be a cook, like my 

husband who’s just an incredible cook, I don’t have to do it if I don’t want to.

Courtney: And so I’m coming.

Tamra: So you can cook and then we’ll do.

Courtney: We’ll do uncooked.

Tamra: It’ll be so fun.

Courtney: So one thing I learned that my grandma taught me as a small child was to 

never say the word try. If I say I’m going to do something, I’m going to do it or die trying.

Tamra: And here you are. This has been such a cool transformation. I’m so excited to 

be here. Thanks for asking me on. I then take these and I put them in the freezer or 

some of them call that you just put them in the fridge. But I like to have an extra cold so 

that when it goes to the lunchbox with the kiddos, it’s like the perfect temperature when 

they eat it. They won’t fall apart cause the maple syrup is everywhere.

Courtney: See the problem with me though Tamra I’m going to eat them all.

Tamra: So portion control yourself. The retreat please. Portion control. It’s all mindset. 

Stop. Stop. It’s so good though. I know. Believe me, but this is all raw. This is why we 

teach what we teach because it’s the variation of having that gummy not healthy option 

and then having these. So I didn’t want to like jump the fence.

Courtney: You know, Tamra, I’m really feeling inspired.

Courtney Rapping: Making chocolate peanut butter balls with girl Tamra. This girl is so 

hot she almost broke my camera. She makes these balls for her family each week. You 

should make them for yourself. Yo they’re a real healthy treat. Ima make em for myself 

and take them on the go. Ima take these balls everywhere I go. No 

don’t need a stove or an oven to cook. Just a blender, dehydrator and Courtney 


Episode 7 Noce Amore Balls with special italian guest Danila Nicotra

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney: Hi everyone I’m Courtney uncooked and this is my dear friend Danila. 

And today we’re going to show you how to make delicious raw vegan meatballs made 

out of nuts.

Danila: Since it’s Valentine’s day, we’re going to do Noce Amore Balls,

Courtney: Noce Amore Balls. Yes. Valentine’s day is coming up this Friday and I 

don’t know about you, but when I think of Valentine’s day and love. The first thought that 

comes to my mind is always Italy and Italians. I think of the dogs and lady and the 

tramp, slurping on the noodle and kissing. And so I thought, you know, for my 

Valentine’s day episode, I really want to invite my favorite Italian, Danila to be on the 

show and show her something because she is an amazing cook. She has me over, she 

makes vegan gluten-free food for me all the time. She cooks delicious. And so today I 

just wanted to share and show Danila something, how to make some cruelty-free, 

delicious noce Amore Balls. So I’m really excited and today we’re doing something we 

haven’t done before on the Courtney Uncooked show. We are stepping it up a notch. 

We’re taking it up and today we’re using the dehydrator.  We’ve never used a 

dehydrator before and today we’re not just using it. We’re giving away a 

free dehydrator. All you have to do is like Courtney Uncooked on Facebook. Follow 

Courtney Uncooked on Instagram and subscribe to Courtney Uncooked on YouTube 

and make sure you hit that notification bell. Share this video and tag 50 of your friends 

and you’ll be entered to win the free Excalibur dehydrator. Once I get to a thousand 

subscribers on YouTube, then I’m going to give it away for free. Free. Did I say free? 

Yes, I did. So let’s get started. You know me, I’ve already soaked my nuts and then, you 

know, I always soak the nuts to get off the acidic enzymes.

Danila: Is that why they need to be soaked?

Courtney: So yeah, they need to be soaked to get the enzyme And so I just soak 

them overnight and then I got this handy dandy little screen from 

Amazon. I’m just going to pour it out. But I’ve already done that today for us. And so you 

know, a lot of people say, gosh, raw vegan cooking… It takes so long, It’s so 

time-consuming and in reality, it is time-consuming. But it’s a very easy time. Like these 

take eight to 12 hours to soak, but it’s overnight. It took me one minute to drop some 

nuts in some water in a jar and then you know, it happens when I’m sleeping, so it’s 

really no time for me. The next day and I actually just popped them all in the 

dehydrator, which took another minute for me to do. But I let them dehydrate all day for 

eight to 12 hours. And so I’ve already done that. I’ve already soaked them and I’ve 

already dehydrated them. And once those two very easy things are done, this is going 

to take us like five minutes to make 20 noce amore balls. Can you believe that? Five 

minutes. It’s going to be great. So you ready to get started?

Danila: Yes.

Courtney: Okay. So first we’re going to take a cup of walnuts, a half a cup of 

sunflower seeds and then we’re going to take a half a cup of almonds and a half a cup 

of pumpkin seeds. And I make a great blue cheese out of pumpkin seeds that I’ll have 

to show you guys one day. Yeah, I just made it last night. It was so good. Then we’ve 

got some celery, some nice organic pesticide-free celery and some raw onion that we’re 

just going to add. And we’ve got Italian seasoning, a little bit of high mineral salt. Do you 

like nuts Danila?

Danila: I do. I love nuts. This actually does smell like meatballs, even though you 

have all the nuts in there.

Courtney: Glad you’re not allergic.

Danila: No, no. But it’s all like very easy ingredients that you do have here.

Courtney: It’s super easy, super easy. And I order everything in bulk from Amazon. I 

love Terrasoul, they have great deals and it’s just very high quality, organic, raw nuts 

that I love. So I ordered these in bulk and get a great deal. If I’m in a pinch, I always go 

to the heritage market right down the street. I love that place. And I get good deals there 

too as well. So I love this.

Danila:  Are you going to put anything else in there to mix it up?

Courtney:  This is it? Yeah.

Danila:  So no wet ingredients?

Courtney:  No, no wet ingredients. And we’re going to blend this until it looks doughy. 

Until it has like a doughy consistency. All right. Are you ready?

Danila:  Yes. It’s looking good. Look at that, and there are no wet ingredients in 


Courtney:  Nope. Look at that! It’s becoming a dough…What do you know? We like to 

dance around here when things are in the blender or dehydrator. Look at that! I love this 

thing. Love it. Love it. All right. I’m so excited. Then we’re just gonna take this out. It 

looks so good.

Danila:  Oh, it smells.

Courtney: And then we both have very clean hands, so we’re putting it on this tray, 

so we’re just going to put it over here. You’re just going to do one tablespoon balls and it 

doesn’t have to be exact. Just a tablespoon. Roll him around. And then that’s it. They’re 

so easy and delicious. You know, Danila I’m feeling inspired.

Danila:  I know. It’s nice having you in the kitchen. So what do you serve these 

with or you just serve them just like a salad?

Courtney:  Yeah, you can serve them with noodles and cheese, noodles and 

marinara, zucchini pasta. You could also put it in a wrap, a lettuce wrap with some 

marinara, like a meatball sub, but in a lettuce wrap.

Danila:  We do them just like baked that way. We just serve them without sauce.

Courtney:  So when we’re done making them into balls, we’re just going to pop them 

in the dehydrator for a minimum of two hours. And when we put things in the 

dehydrator, we always want to try to keep the temperature below 118 degrees because 

above 118 is when you’re going to kill your food. And we don’t want to do that. That’s 

why we live a raw vegan lifestyle.

Danila:  So how far in advance could you make these? Could you make these a 

couple of days ahead of time?

Courtney:  Yeah, you can freeze them so you have them ready to go. Pop them on a

salad, pop them on some zucchini noodles or zoodles I like to call them or squash 

noodles, or  in a wrap with some marinara, like a lettuce wrap on top of a 

salad. Whatever you want to do. The possibilities are endless, but you can make them 

well in advance. But we are going to dehydrate them now again, like when you pull 

them out, you want to dehydrate them for a minimum of two hours to get them nice and 

warm. I like to do four to six hours because I like my meatballs more hard on the 

outside, but at two hours it’ll give them a nice warm taste, that good home, home-style, 

comfort food feeling. And it’ll still be smushy on the inside, like a real meatball.

Danila:  So it’ll still have that nice texture.

Courtney:  Yeah. Oh, what’s that song? It rolled off the table then rolled 

on the floor and then my poor meatball…

Danila:  Son of a BLEEP we’re losing all the meatballs.

Courtney:  We’ll have to beep you out when we film this episode. Oh my gosh. And 

onto the floor, and then my poor meatball was nothing no more. Amore! I’m feeling 

inspired Danila.

Courtney Rapping:  Me and Danila are making noce balls, but we make them out of 

Nuts yo we don’t use no animals. These balls are full of protein and they make you 

really full…raw vegan is the way to go and that is just no bull. These balls are so 

delicious they would fool any Italian. We made them so good that they deserve their 

own medallion. No, you don’t need a stove, or an oven to cook. Just a blender or 

dehydrator and Courtney Uncooked.  Courtney… Courtney Uncooked.

Episode 8 Tanya’s Chocolate Strawberry Parfait w/ special guest Tanya Hurwitz

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

 Courtney: Hi, I’m Courtney Uncooked and this is my great friend Tanya, and we hope 

that you had an amazing Valentine’s day and you know, here in America we like to drag 

our holidays out. Nobody has a birthday anymore. It’s a birth month. And so we’re just 

going to ride the wave of love and keep Valentine’s day going. Who needs President’s 

day when you can just extend Valentine’s day? So that’s what we’re doing today. And I 

don’t know about you, but you know, a lot of times when I think of Valentine’s and love, I 

think of strawberries and chocolate. I just think strawberries are probably the most 

romantic food there is. And so my friend Tanya has the most delicious raw vegan 

strawberry parfait. We’re going to make it today and I cannot wait.

 Tanya: I’m hungry. I’m ready.

 Courtney: Yes. So it’s really interesting how I met Tanya. We met a few years ago. I 

was actually at a reggae show. We are both reggae and raw food enthusiasts. And her 

son actually came up to me and grabbed my hand and started dancing with me and 

then led me over to Tanya and put my hand in her hand. And that’s how we met years 

ago. And we’ve just been really good friends ever since. She has great energy.

She’s an amazing chef. I look up to her, she’s inspired me. She’s one of the people who 

inspired me to do this. And she’s definitely the first person I call her and Paige Welch 

when I need help with a recipe and I don’t know what to do or what to add she has a 

unique gift of just being able to tell me what do to over the phone without even tasting 

the recipe and I think to myself: that won’t work. And  then I do it. I’m like, Whoa it 

worked. So I’m really, really excited to have Tanya here today.

 Tanya: Thanks for having me

 Courtney: Thanks for coming. All right, so let’s get started. What do we do first?

 Tanya: All right. So what we’re going to do is start with our crumble and we’re going to 

do walnuts and raisins together in your food processor. So we want to kind of blend 

that for like coarse sand, like consistency. For this recipe, we’re using the soaked 

walnuts for sure. And then the raisins, that was a cup of each. And so we’re going to let 

that go for a little bit. Kind of pulsing it periodically, giving yourself a little beat there. So I 

think that’s looking pretty good.

 Courtney: I’m not seeing sand it looks like hunks of raisins but don’t want a real fine 


 Tanya: Let’s take a look, can we open it up? Yeah, So that’s looking pretty good to me 

cause we’re gonna add more ingredients and so I think we should add the coconut now 

and let that blend into there.

 Courtney: That’s three fourths a cup of coconut.

 Tanya: And I would wait, just wait on that first second. Yeah, just let those ingredients 

kind of do a dance for a little bit. The chocolate is kind of like the final note. And then we 

have sea salt and a little vanilla. So I’m just gonna reach in and do a little pulse here. 

Let’s see how we’re looking. This is the crumb magic.

 Courtney: Cacao! Two tablespoons

 Tanya: Here do you want to add the salt.

 Courtney: A pinch of salt.

 Tanya: And the vanilla just to kind of, give it a little love vibration there.

 Courtney: All right, so that’s it for the crumble.

 Tanya: Yep. Right. Looks good.

 Courtney: Cool.

 Tanya: Right. Here’s the bowl, I’m gonna dump that out.

 Courtney: That’s really good. Super.Teamwork!

 Tanya: Yeah, absolutely. It’s so fun to be able to cook with your friends. Love that.

 Courtney: Or uncook with your friends.

 Tanya: That’s true, right? Even better.

 Courtney: Okay. And now we’re going to make the custard and we’re going to use our 

big bowl for the food processor for this one and the big blade. And what are we going to 

add first?

 Tanya: So we’re going to start with your raw soaked cashews.

 Courtney: Two cups, soaked, rinsed and drained.

 Tanya: I love how simple this is. So we have three-quarter cups of date water. We’re 

only gonna use just a quarter of it. Just to start with less because it’s better to be 

conservative with your water because you can’t take it out once you have it in there. 

That way you can control the thickness. I love how simple this is. It is so simple and so 


 Courtney: Is that good? What are we looking for? What kind of consistency are we 

looking for?

 Tanya: Wow, that is an amazing Cuisinart. Let’s take a look. We might just need to 

scrape the sides down a little bit. Wow, that looks amazing. Looking just a little dry, but 

it’s nice and processed down well. So let’s just do a touch more date and let that go.

 Courtney: Date water.

 Tanya: And then see how that looks. We’ll put the strawberries in just in a moment.

 Courtney: Make sure you subscribe to Courtney Uncooked and also hit that 

notification bell. And also please follow me on Instagram Courtney Uncooked and of 

course like me or love me on Facebook Courtney Uncooked. Just love me. Loveme or 

love me. There’s no other choice.

 Tanya: So while that’s going, I’m going to start spooning in here. I’ll use my hand cause 

their clean. All right, that looks good.

 Courtney: So I love when we make parfaits and now we’re just going to… After we 

make the custard, layer it in jars because if you’re like me and you don’t know how to 

portion control, it forces you to, you only get one jar so you get a perfect little serving 

amount and its great.

 Tanya: That’s true. It’s a great rule thumb to like give yourself five, ten minutes before 

you eat more just to see if you feel full yet. Yay!!! Strawberry Parfaits!!

 Courtney: Okay. I’m just going to let this go now until It’s like a custard, pudding-like 


 Tanya: Smells so good and I love the color. We eat with our eyes and our senses.

 Courtney: Perfect. All right. I’m just gonna take the blade out.

 Tanya: I love how simple and quick this is and delicious. Like just a few ingredients and 

you’ve got like some yumminess.

 Courtney: Can we just put this right into there. Save a step. Put it right into the jar.

 Tanya: Oh yeah, absolutely. I can’t wait for you to try it.

 Courtney: I mean, these are great snacks for your kids on the go to take to school for 

a healthy lunch. If you’re going to show a bunch of houses, just put one of these in your 


 Tanya: Take an extra for a friend though.

 Courtney: That’s right. That’s true.

 Tanya: Preparing your food in advance is always just an act of love because you get 

busy and you’re running out the door and you’re like, ah, I got something I can grab real 


 Courtney: Yeah. This is great meal prep. Yum, it smells so good.

 Tanya: So it looks like we have just enough. That’s good. I’m sure we can scrape that 

and get a little bit more.

 Courtney: And then this is what you taught me last time with any of this stuff that you 

have left, you just roll it into a ball, let it sit in the refrigerator for at least an hour or just 

eat it. A couple of little snacks. Something different to take on the go. You know, you 

can also top your parfait with a ball on the top. And that’s kind of cute too. So the 

possibilities are endless my friend, this was so fun. I love it. That’s really good.

 Tanya: Strawberry and creamy. Got that little cookie-crumb layer. You’re going to love 


 Courtney: I’m really feeling inspired.

 Tanya: Oh, great. I’m feeling it too girl.

 Courtney: What’s your feeling?

 Tanya: I’m feeling that inspiration going?

Courtney Rapping: Me and my girl Tanya making strawberry parfaits, they taste so 

darn good that I could have it every day. The crumble at the bottom is definitely the 

bomb…It’s made from coconuts, walnuts, and raisins, but don’t forget the custard it’s 

made from strawberries. Your friends won’t even believe that it contains no dairy… No 

you don’t a stove or an oven to cook  just a blender, dehydrator and Courtney 

Uncooked.  Courtney…..Courtney Uncooked.

Episode 9: Aunt Patti’s Party Slaw with special guest Rachel Kemp

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney:  Hi! I’m Courtney Uncooked and this is my great friend Rachel 

Kemp. And today we’re going to make for you, delicious raw vegan, my aunt Patti’s 

world-famous citrus slaw. Ooh, it’s like a party in your mouth Rachel you are going to 

love it. And unfortunately my aunt Patti was supposed to be here with us this morning 

making this recipe, but she could not make it. Yeah, she couldn’t get her nails done. 

She couldn’t get an appointment and so she had to cancel. And so Rachel, I appreciate 

you coming in and stepping in like you always do at the last minute, saving the day. I 

really appreciate you. So yeah, Aunt Patti, I’m sorry, but if you know Rachel, instead of 

sprinkling Sesame seeds on the top, she’s going to sprinkle hemp seeds cause this girl 

puts hemp and CBD on everything.  But I love Rachel because she’s just one of those 

friends. She’s down to do whatever. I’m like, Hey Rachel, let’s do a 90-day juice 

cleanse. She’ll say okay, Hey Rachel, we’re raw vegan now you know, I mean, 

whatever it is, let’s go mountain climbing. Rachel always says yes and so she’s a good 

friend. She’s really supportive and I’m glad to have her here today. And thank you so 

much for filling in for aunt Patti. This is a serious situation, you know, and you’ve 

really saved the day. So we’re going to get started, but before we do, Rachel, tell us a 

little bit about yourself.

Rachel:  Awesome. Thank you, Courtney. Thank you for having me here. 

Yeah, I’m so excited to make this slaw and yes, I love all things CBD, all things hemp. 

I’ve partnered with an organic, pure sixth-generation farmers from North Carolina 

producing our own hemp and our own CBD in house from our farm to your market.

Courtney:  You know, I have a lot of friends who’ve actually taken their kids off 

of medications and put them on CBD, so I know there’s gotta be something to it 

because everybody’s doing it.

Rachel:  Yeah. It’s helping so many people. So many animals and changing 

everyone’s lives so it’s awesome. It makes us all happy.

Courtney:  Alright, so let’s make this recipe and sprinkle that hemp on top and 

let’s get started. But before we do remember to follow Courtney Uncooked on 

Instagram, like Courtney Uncooked on Facebook, subscribe to Courtney Uncooked on 

YouTube. Hit that notification bell. DING!! All right, let’s go. We’re going to start with this 

beautiful food processor. And the reason we’re going to do that is because I admit I am 

like the world’s worst chopper. And if I was to chop all this cabbage and all these 

carrots, it would take me probably 30 minutes and it would look like a two-year-old did it. 

So this is my best friend. When people come over, they just think I’ve got it together and 

I’m just, you know, got it going on. Little do they know that this guy did it for me in about 

30 seconds. So I love my Breville 16 cup sous chef food processor and you will too. So 

there are two ways you can do it, you can kind of put everything in here or load it in from 

the top. So today we’re just going to do something different, together we’re going to try 

to load it at the top, which I never do. So let’s do it. All right, let’s just drop, dropping 

some carrots. And you know how long this could take you. And you can help too if you 

want, just push it in there. Ok, you do cabbage.

Rachel:  Ok, I got the cabbage.

Courtney:  I’ll do carrots. Go! Go! I Mean, this really would take me like 30 


Rachel:  We don’t have time for that.

Courtney:  Who’s got time for that? Not us. Nobody does, nobody got time for 


Rachel:  Am I giving you big enough pieces?

Courtney:  Yeah, you could probably do bigger. Like a hunk, put a hunk in there. 

Courtney & Rachel:  Rachel and Courtney start singing Elvis Presley: Hunka Hunka   

 Burnin Love!

Courtney:  Okay. All right. So you know, I’ve kind of been on this little kick 

where I really like to probably blend things more than they should. I just find that it helps 

with digestion so you don’t have to do it this much if you don’t want to. If you just want a 

shreddy consistency, you can do it less or you can do it by hand. But like I said, I like 

the machine to do my chewing for me and my digesting for me. So we’re just going to 

empty this into a large bowl. I’ll let you do that. And then on top of this mixture, we’re 

going to add our dressing here and our dressing is olive oil, Sesame oil, Stevia, soy 

sauce, white wine vinegar, and then also a piece of shredded ginger.  So we’re just 

gonna mix that whole bowl into this. Am I helping or hindering? Did you get it? Alright, 

cool. So we’re going to add our beautiful mixture here. Just pour it right there on the top 

and you want to like scrape that garlic or ginger? Yeah, ginger not 

garlic. Okay. So then I love spring onions. So I’ve put six spring onions in my salad. You 

may want to do two or three. I just like one in every single bite. I love it. So boom, there 

we go. And then of course, oh my darling oh my darling, oh my darling clementine. 

Yes, It wouldn’t be complete without these. I also like to cut my clementines in half to 

make them, even more, bite-size. But Rachel said, no, don’t do that. So we’re not doing 

that and we’re just going to plop the clementines in, let Rachel just mix that up really 

good with the tongs. And then after that, the very last thing, we’re going to sprinkle the 

hemp seeds on top and give it a try. Oh, that looks so delicious. Just beautiful color, 

dark rich, purple, green. I mean it’s just like a beautiful rainbow of color. So this is three 

tablespoons. I love the crunch. I love the protein. You could do one, you could do two. 

I’m doing three. You know, I want this to be a meal for me, I don’t do sides. When I 

make a salad, I make it into a meal somehow some way. So I’m going to put three 

tablespoons of hemp seeds. I’m just going to really fill it up and we’ll have you mix it 

up and then when you’re done, we’ll have you put some in a bowl for me and I’ll give it a 

try. Just got a nice looking bowl going. Kind of matches your shirt. The purple, orange 

and green. Did you plan this? Wow, that is just beautiful looking. Wow. Good job. So 

good. Aunt Patti would be proud. All right, here we go. Actually, I’m gonna let you try it. 

I’ve tried it, I know how good it is. I’m just hungry.

Rachel:  Wow, I can’t wait.

Courtney:  I’m like, okay. It’s my turn. What do you think?

Rachel:  Delicious.

Courtney:  Really… Do you like it?

Rachel:  Mm-hmm. Asian. You want some now? I thought it was for me.

Courtney:  Mm-hmm. Oh, that’s good.

Rachel:  Yeah, delicious.

Courtney:  Don’t do like the onion. You need the onion in every bite.

Outro:  Making Patti’s citrus slaw with Rachel Kemp. Instead of a cherry 

on top, we sprinkled some hemp. It’s full of clementines that come from down South. 

Did you get the invitation to this party in my mouth? The base is cabbage, It gives it a 

nice crunch and it’s so dang filling it could be your whole lunch. No, you don’t need a 

stove or an oven to cook, just a blender, dehydrator and Courtney Uncooked. 

Courtney…Courtney Uncooked.

Episode 10: Sarah’s Raw Carrot Cake with special guest Sarah Lucento

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney: Hi! I’m Courtney Uncooked and this is my great friend Sarah Lucento and a 

massage therapist. And Sarah is an amazing soul who I’m so blessed to have in my life. 

She’s such a positive woman and makes just a huge impact on my spirit and my 

wellbeing overall. And I say, when you visit Sarah and get a massage, she doesn’t just 

massage your body, she literally massages your entire soul. I’m not exaggerating. 

You can go in there with tons of problems and not say one word to Sarah and she 

massages it out of you. When you get up and you leave, you’re a totally different 

person. So I’m just glad to have Sarah as a friend and she likes reggae like me. So we 

go to all the reggae shows together and we just have a good time. So she showed me 

this raw carrot cake recipe a few weeks ago and it was delicious. And so we’re going to 

make it today, but before we get started, Sarah, tell us a little bit about you. I’ll shut up.

Sarah: All right. I am a bodyworker, but I’m also a women’s health coach extraordinaire. 

So I specialize in helping women tune into the energy of their cycle to heal 

period-related issues.

Courtney: Period, oh okay all right. Heal them please, they need it. Okay. So we’re 

going to get right into it and make Sarah’s delicious raw vegan, gluten-free carrot cake. 

So let’s get started. What do we do first?

Sarah: All right, so we’re going to make the cake portion first. This recipe happens in 

two parts. We’re going to use the large food processor. We’re going to throw the baby 

carrots in first.

Courtney: Three cups of baby carrots.

Sarah: Yes, followed by half a cup of dates.

Courtney: Dates that have been soaked. Yeah, Sarah is a good influence on me. She 

makes me chop my dates up even more just to give our food processor a break and 

help him out.

Sarah: It makes it easier to blend for sure. Then we have a half teaspoon of ginger 

powder and cinnamon in there. One teaspoon of cinnamon. And we’re going to do one 

cup of plain applesauce. And a half a cup of shredded coconut is next. We have a 

quarter cup of any type of plant-based milk you want to use.

Courtney: I love oat milk, oat milk is the best milk of all time.

Sarah: Definitely the creamiest.

Courtney: In my humble opinion, oat milk is delicious. And oat milk yogurt I love too.

Sarah: Me too.

Courtney: That’s it and then we’re going to put these in there too, remember. Cake 

doctor, Paige Welch had us add these.

Sarah: Paige’s adaptation, which we’re thankful for.

Courtney: Yes, I love a good adaptation. You know.

Sarah: Me too, You gotta be flexible.

Courtney: So what do we do after this is all blended up?

Sarah: So after this is all blended up, we’re going to transfer it into a bowl and then 

we’re going to stick it in the freezer. Before we stick it in the freezer we’re going to add 

some mix-ins, we’re going to add raisins and walnuts and just mix it up. And then 

stick it in the freezer so it can kind of set up a little bit, while we make the icing in this. It 

looks really good. It’s looking really good.

Courtney: I love it super, super creamy. I don’t know how you feel about this.

Sarah: Let me get on this other side.

Courtney: Like I might even add a little bit more milk. How aboutyou , what do you 


Sarah: I would say maybe a little more milk.

Courtney: I don’t want to backseat you here.

Sarah: No. We’re making this together girl!

Courtney: Okay. All right.

Sarah: I would add more milk too. The creamier the better.

Courtney: Like a real custard-like, pudding-like.

Sarah: I like the sound of that.

Courtney: So nice to use good plant-based milk isn’t it? There’s just nothing better. Oh 

yeah, there we go, nice and creamy.

Sarah: That’s looking really, really good. Like the perfect carrot cake.

Courtney: All right, I think we’re ready. As you said, I’m just going to spoon this into the 


Sarah: That’s going to come out really, really nice.

Courtney: I’m going to go ahead and give you the walnuts and the raisins and you can 

put as much as you want. Today we’re just doing a cup of walnuts and a cup of raisins. 

But you know, if you love raisins, you can do 2 cups. Whatever you want to do. 

Look at that, that’s just beautiful. It smells beautiful, looks beautiful. So I’m gonna let you 

keep stirring. Okay, so we’ve got the base of our cake all made. It’s in the freezer and 

now we’re about to make my favorite part, the icing.  It’s so good and you can make this 

and use it on anything, anything because the icing is the bomb and there’s no sugar in 

it. It’s just sweetened with a little bit of orange juice and a little bit of vanilla, it’s delicious. 

And the base is zucchini, shocker zucchini. I mean this is the healthiest icing you’re ever 

going to see or taste, I love it. Thank you for introducing me to this Sarah.

Sarah: You’re welcome.

Courtney: So we’re going to use macadamia nuts. Of course, we’ve got four dates that 

had been soaked and nicely chopped up cause Sarah always makes sure I go the extra 

mile and chop those up. We got a little bit of vanilla, a little bit of orange juice, which is 

one tablespoon of orange juice. And in my last recipe, I actually had one clementine left 

and one clementine perfectly produced one tablespoon of juice. So that was just great 

divine intervention.

Sarah: Things always work out, you got your water here too.

Courtney: Oh, okay. And then it calls for 10 tablespoons of water. I’m going to add 

about half of that right now. And then if we need more I’m going to add it as we need it. 

Sound good Sarah?

Sarah: Yes. That’s a good rule to go by.

Courtney: Yeah. Once we get this icing, then what are we going to do? Should we start 

layering now?

Sarah: Yes

Courtney: Yeah, so we’re just going to take it and pat it down. Let’s check on this. What 

do you think? I think it could go a little more, but no more liquid. So we’re good with 

about five tablespoons of water cause I only used half and I think we’re fine on the 

liquid. Isn’t that funny how one day it’s different than the next day. The last time I think 

we added more than 10 tablespoons of water, now we’re doing half. So it’s always your 

ingredients are different too you know, the nuts are different, the dates are different, the 

raisins are different. So you always have to be able to taste and go by your taste and be 

able to sweeten it if you need to sweeten it or make it saltier or crunchier, you know, just 

always taste and be the judge and make it how you want it. All right, so I think we’re 

good here. What do you think?

Sarah: Oh, that looks really, really good. that’s perfect.

Courtney: So now, I’m just going to take this out and just continue layering.

Sarah: The icing smells so good. Oh my gosh, look at that layering it’s beautiful. Oh 

yeah, all your carrot cake dreams are coming true with this recipe.

Courtney: Oh my gosh.

Sarah: Yeah, I gotta keep eating.

Courtney and Sarah Rapping: Making a raw carrot cake with my girl Sarah… You 

really should make it, I double-dog dare ya! I found this recipe online and I made 

adaptations, it tastes so good your tongue will love the sensation. You don’t have to be 

a rabbit to love carrots this stuff is so good you won’t even want to share it. No, you 

don’t need a stove or an oven to cook, just a blender, dehydrator and Courtney 

Uncooked. Courtney… Courtney Uncooked.

Episode 11: Paige’s Go To Kale Salad with special guest Paige Welch 

CU Episode 11: Paige’s Go To Kale Salad with special guest Paige Welch 

Intro: Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like

my food. The vitamins and the minerals, you know they are get through. Absorbed into the body 

so that nothing gets lost, When you start eating raw of your health you’ll be the

boss. Raw vegan for my health and you know that health is wealth. To help you stay

your best, we will welcome special guests. So let’s go make a recipe and have lots of fun,

Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked.

Courtney….Courtney Uncooked.

Courtney: Hi and welcome to Courtney Uncooked. I’m Courtney and this is my dear 

friend, Paige Welch, back again to show us how to make her delicious, what we call 

Paige’s “Go to Kale Salad”. And Paige has an amazing company called Empowered 

Plant Cakes where she spends all day long making raw vegan, gluten-free cakes. They 

are so good! Paige is like, I call her the Yoda of raw food. She’s 27 she’s been vegan for 

six years. She’s been making raw vegan cakes.  At 21 you don’t even want to know 

what I was doing! It’s scary! So I’m proud of Paige and everything she’s accomplished 

at such a young age. So thank you for joining us Paige and let’s make some kale salad. 

But before we do that, please remember to like Courtney Uncooked on Facebook, 

follow Courtney Uncooked on Instagram, and of course, subscribe to my YouTube 

channel. And remember to hit that notification bell so that each week you can get a free 

raw vegan recipe, that I have tested and tasted and I have wasted lots of time, money 

and energy trying bad raw vegan recipes to bring you all only the best.

Courtney: This is definitely one of them today. One of the best recipes, with one of the 

best raw vegan chefs I know. So take it away Paige.

Paige: Okay. Oh yeah. Yes. So we start out with a bunch of chopped curly kale. So we 

did this beforehand.

Courtney: Yeah, she had me wash it really good and spin it dry in a salad spinner and 

chop it up into little bits.

Paige: And the great thing about this salad is, you can add all the little stems of the kale 

into this salad. You just want to chop them up super finely but, it’s a great way to use all 

of the kale.

Courtney: Which is something I learned today because I usually like to just rip my kale 

off by hand down the stem into bite-sized pieces, leaving the stem. But by chopping it 

and not using your hands, you can use just the tiny little pieces of stem and it gives it a 

delicious crunch and a whole new texture, which I didn’t know. So that’s why I love 

having Paige over because I always learn something new.

Paige: So after we got the kale going, we’re going to add in a whole avocado. Okay.

Courtney: You’re not going to chop it up or anything, you’re just going to put it in there?

Paige: Nope, we’re just going to add it right in, and you want to make sure it’s a ripe 

avocado. It is super important otherwise if it’s too hard, you’re not going to be able to 

mash it into the dressing. And so this is also a great recipe to use up those old, not old 

avocados, but avocados where they’re going to ripe and you don’t know what to do with 

them, this is what I throw them into. Right after that, we’re going to add in the juice of 

one lemon.

Courtney: And I love this squeezer, so I’m just going to squeeze it nice and evenly. It’s 

up to you. And then, I’m going to put in a teaspoon of raw apple cider vinegar from 

Bragg’s and a teaspoon, just a tiny little bit of oil calm down, just a teaspoon of olive oil 

or another great oil is avocado oil, if you have that. Salt, some really good high-quality 

salt, just a teaspoon, and then.

Paige: A little bit of cayenne.

Courtney: Paige taught me this. Why do we add cayenne, Paige?

Paige: So the cayenne is going to help boost your metabolism and the apple cider 

vinegar in here that is full of probiotics as well as the beet sauerkraut we’re going to add 

in later to the salad. And that’s all going to help you digest all these really good greens. 

Everything is in here, and that’s the dressing. So we’re going to take our hands, you’re 

going to get a little messy. So make sure you have clean hands and we’re just going to 

massage this dressing right into the kale.

Courtney: And so tell us why it’s important to do this by hand and not, you’re not mixing 

it up and using tongs and things like that? Why are you doing this by hand?

Paige: Well by massaging the kale, it’s going to wilt down a lot and it makes the kale 

softer and easier to chew. It’s just a more enjoyable experience and it’s really important 

since we did add that cayenne in there, you want to make sure you toss this really well. 

That way you’re not getting bites of cayenne in there.

Courtney: So one thing Paige, we’re adding today, which I’ve never had before, is beet 

sauerkraut. And why do we like the beet sauerkraut? I’m excited to try to beet 

sauerkraut! Go ahead and put it in.

Paige: Well, yeah, it’s raw and fermented. So once again, you’re getting those good 

probiotics and look how pretty the beets look with that kale. It just adds such a nice 

color and I don’t care what people say, people eat with their eyes. And when you’re 

adding in all these pretty colors, it really just adds it to the next level.

Courtney: And then we’ll add some carrots. Now usually we shred these carrots, but 

Paige said we don’t have to so today I’m having it a little bit different, we just chopped 

up some carrots. We’re gonna put those in there. Chopped up an onion, you should’ve 

seen her chop it up in like two seconds. Oh. And then delicious hemp seeds on the top. 

Now, what made you choose hemp seeds? Because you put hemp seeds in everything 

I noticed Paige. Why is that?

Paige: I like hemp seeds, it’s adding extra protein and nutrients and you really can’t 

taste them. This is a kale salad. I have a six-year-old and he’s not a salad person, but 

he will eat this out.

Courtney: Kale yeah, he will.

Paige: So we’ve got all these ingredients in here and then we’re going to take those 

tongs back and we’re going to toss them in here. So we went with beets, and carrots 

and onions. These are really good vegetables that you can find locally and seasonally. 

Say if you’re making this in the summer, you could add fresh herbs, like basil, 

blueberries. You can really taylor this to what you have around. Alright, so we’re mixing 

that around. Looks good.

Courtney: That looks good! It smells good! So you don’t want to do this part with your 


Paige: There’s no need to at this point. You can but it isn’t necessary.

Courtney: How do you like my dishes?

Paige: I love that!

Courtney: Got them from kitchen barn. I love them too! That looks good! Now, how 

many days a week would you say you have this salad?

Paige: I eat a variety of this salad all the time, this is my go-to.

Courtney: Now when you say a variety, what are some other things you’re doing?

Paige: Well this salad is cool. We squeeze lemon into it earlier, but you could do a lime, 

an orange. There are just so many different things. Instead of hemp seeds, you could 

use chia seeds, sesame seeds, just different varieties of things.

Courtney: Now you said two salads, but this is pretty heavy.

Paige: I don’t know, I eat a lot of salad.

Courtney: What you could do, if you had anything else with this, you could have four 

salads, four substantial salads if you made it with, you know, some vegan meatballs, 

some raw meatballs or something like that. But this is beautiful. Okay, I’m going to give 

it a go here Paige. Why does it taste better when you do it? Every time, it tastes so 


Courtney Rapping: We’re making Paige’s Go-to Kale salad. This stuff is so good it 

makes me want to sing about it. I love the hemp seeds and the chopped onions. Like a 

party in my mouth, it’s always so dang fun. Beet sauerkraut takes it to a whole new 

level, makes me feel naughty like a little vegan devil. You don’t need a stove or an oven 

to cook. Just a blender, dehydrator and Courtney Uncooked.

Episode 12 Tiandra Wilde’s Fluff with special musical guest Laurel Wilson

Intro/Theme Song:  Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like my food. The vitamins and the minerals, you know they all get through. Absorbed into the body so that nothing gets lost, When you start eating raw of your health you’ll be the boss. Raw vegan for my health and you know that health is wealth. To help you stay your best, we will welcome special guests. So let’s go make a recipe and have lots of fun, Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked. Courtney….Courtney Uncooked.

Courtney: Hi, I’m Courtney Uncooked and this is my great friend and amazing musician, Laura Wilson in my house, in my kitchen. I’m so excited! Laurel is here for our St. Patrick’s Day edition and, St. Patrick’s Day is just in a couple of days and, so I wanted to make something fun for you that was different. Not so traditional, not green, but a rainbow, because what is St. Patrick’s Day without a beautiful rainbow and a pot of gold at the end. So today I’m going to make my friend Tiandra Wilde’s famous fluff.

Courtney: I met Tiandra actually at the Woodstock Fruit Festival last year. I can not wait to go back this year and I hope that you will join me because it was one of the best, if not the best week of my entire life. It was amazing. Today I’m going to bring a little piece of that here and make this delicious fluff with my friend Laura Wilson. But before we get started, Laurel, tell us a little bit about yourself.

Laurel: Hey, I am Laurel Wilson. I am from Virginia Beach, Virginia born and raised. I am a signed artist with a local label called Mithscene, which stands for make it happen scene. We do a lot of awesome high quality productions. I get to record my original compositions and learn a lot about the behind the scenes about how to really just make it happen. So I’m really excited! I get to make music my real career.

Courtney: And Laurel plays every instrument. It’s not, what does she play? It’s more like what doesn’t she play? She can play guitar, and violin, and keyboard and she sings beautifully. So I’m just so excited to have her here today. At the end of this episode, after you get the recipe, Laurel’s actually going to play her new hit single Curious.

Courtney: And I wanted to play the video for you, but my producers said that it was a little too riskay. So if you want to see the whole video, check out Laurel’s YouTube channel at Mithscene Music and you can play the whole curious video. And of course while you’re there, make sure you find and subscribe to Courtney Uncooked, hit that notification bell so that you can get my free raw vegan recipe each week delivered straight to your inbox. And you don’t even have to do anything, pay anything, it’s free and awesome. And also please remember to follow me on Instagram and be my friend on Facebook and hopefully in real life.

Courtney: Okay. So we’re going to get started and make this fluff. And this is so simple. It’s only three ingredients, maybe a little bit of water to make it four. We’ve got some cashews here, which of course have soaked overnight and we’ve strained and drained them. And the recipe only calls for one cup of cashews, but this is so good that we’re doubling down today. And we’ve got two cups of cashews here that I’m just going to dump into the trustee Vitamix along with 14 Medjool dates that have soaked overnight that are super soft.

Courtney: So I’m just going to put these Medjool dates in our trusty Vitamix and then we’ve got a teaspoon of vanilla here. Just put that in. And then a little bit of date water. So I’m just going to add a couple tablespoons as necessary. I may not even need the rest of them.

Laurel: That was the water she saved from soaking the dates, so don’t waste the water.

Courtney: And so we always want to start off on low and then gradually increase and get faster. So I’m going to push down at the sides, they call this the plunger. I’m just going to go around the outside, pushing the nuts in, and pushing the dates in. And what do you think, you think we need some water?

Laurel: I think so.

Courtney: I’m going to pour the rest of this date water, there we go. So you see these bits of dates and nuts, I really want those to completely go away, so I’m going to blend this until it is completely gone.

Laurel: It’s looking good, kind of looks like hummus.

Courtney: I don’t know about you, but I think this tastes perfect.

Laurel: I think it’s good.

Courtney: Are we good? Okay, now we’re just going to empty our delicious fluff. Look at that, look at that consistency. That is just beautiful!

Laurel: I don’t think my blender at home could do that.

Courtney: No? What kind of do you have?

Laurel: Oster.

Courtney: Oster alright, alright. Yes, I highly recommend a Vitamix or another good high-speed blender because when you’re living the raw vegan lifestyle, this.

Laurel: Comes in handy.

Courtney: This blender is, you know, your best friend. Your tools are your best friend.

Laurel: I’ve seen other recipes, they weren’t raw vegan ones.

Courtney: Okay. So ideally you would want to put this in a refrigerator or freezer for a couple hours, but I promise you, you don’t have to do that. It is good right now, I’ve had it before. So Laura, are you ready to give it a try?

Laurel: Yes.

Courtney: Okay, we’ll just do a little, little, little Dipsy. This is good, I’m sorry. That is healthy! That is delicious! Your kids will eat this up.

Laurel: I’m feeling inspired.

Courtney: Okay. I’m Feeling inspired too.Courtney: Making my girl Tiandra Wilde’s famous fluff. This stuff is so good, we can’t get enough. Thank you Laurel Wilson for helping me make it…When you leave later, can you please take it? Cause if you don’t take it, I’ma eat it all. Because this stuff so good it’s gonna to be my downfall. No you don’t need a stove or an oven to cook just a blender, dehydrator and Courtney Uncooked.

Episode 13 Boss’ Brussel Sprout Salad with special guest Brianna Seeds

Intro:  Courtney….Courtney Uncooked. I’m Courtney Uncooked cause that’s how I like my food. The vitamins and the minerals, you know they all get through. Absorbed into the body so that nothing gets lost, When you start eating raw of your health you’ll be the boss. Raw vegan for my health and you know that health is wealth. To help you stay your best, we will welcome special guests. So let’s go make a recipe and have lots of fun, Your healthy living journey has just begun cause I’m Courtney….Courtney Uncooked. Courtney….Courtney Uncooked.

Courtney: Hi I’m Courtney Uncooked, and this is my boss, Brianna. Yes, my boss, she’s here today to boss me around. She normally does it over the phone all day, every day she tells me where to go, what to do, what to pick up, what to buy, who to bring. I mean it’s just like never-ending, the demands that my boss puts on me, but at the end of the day I could not be more proud of any human in my life. Brianna is just such a shining example.

A few years ago she quit drinking alcohol and she’s in real estate and has a super stressful career, but still quit drinking alcohol, quit smoking cigarettes, quit doing anything, she does nothing. She is straight edge people, straight edge and she has a baby, and she works like three different jobs, and two of them are bossing me around, and I am just so in awe of Brianna all the time. I could not be more proud.

So she loves Brussels sprouts, and every day she is brusseling. I mean she’s super organized and gets more done every day than I get done in a month, no kidding so she is brusseling all day, every day. So I discovered this brussel sprout recipe and I knew that you loved brussel sprouts. So I can’t wait to show you this today, but before we get started, tell us a little bit more than that you’re my boss and you know, tell everyone why you love working with me.

Brianna: Okay. So I’m Brianna and I’ve been a realtor and property manager now for going on six years.

Courtney: She’s my property manager.

Brianna: I am, I actually met Courtney six years ago and she’s been my partner in crime ever since. I’m very blessed to have found a friendship with you. And every day I wake up super fortunate knowing that we have each other’s backs.

Brianna: So when you started this venture, I was super stoked and I couldn’t wait to be on the show, so thanks for having me.

Courtney: I’m so excited!

Brianna: Yes!

Courtney: Okay. So this brussel sprouts salad, I’ve never even had raw brussel sprouts before. I’ve only had them cooked, you know, like mini cabbages with butter all over them, before I went raw vegan of course. And so this I thought, Oh brussel sprout salad that doesn’t sound too good because you know, unfortunately, brussel sprouts haven’t always gotten such a great rap. I mean, kids be talking trash about brussel sprouts and brussel sprouts are delicious.

Brianna: Well, I’ll be honest when you say we’re making a raw brussels sprout salad, I wasn’t so sure.

Courtney: We’re going to see what you think at the end, I think you’re going to love it. So what we do first take about a pound of brussels sprouts, which is how they usually sell it in a bag and the bag is a pound. And then you take your brussels sprouts or little mini cabbages and you want to cut off the end. But unlike most vegetables and fruits, you know, you just, you don’t want to waste a lot of the fruit and so you’ll cut very thin. But with brussel sprouts, we don’t want to do that. We actually want to cut almost halfway into the brussel sprout so that we can peel off the leaves. So I’m going to let you go ahead and do that for a couple and then just start peeling the leaves off.

Courtney: We’ve done most of them for you already because this is a little bit time-consuming. It takes a lot of time to peel off the leaves. But you can do this, you know, with your weekly meal planning and make this, you know, make a double or triple batch every week and have this every day, and you’re going to want to have it every day because it is so delicious. So we’ve done that here with over a pound of brussels sprout leaves, you can just see, you know how pretty that looks.

Brianna: It looks great.

Courtney: And then we want to add some spring onions. I love spring onions! So, depending on your taste, I always add way more spring onions than you’re supposed to because I love them. So we’re just going to sprinkle them in there.

Brianna: And does that just add a little zing, a little zing?

Courtney: Yes, it’s just delicious! I don’t even know how to explain, the festival that happens, it is so good. Then we’re going to add a third, a cup of soaked Walnut, which we soaked overnight, drained and strained of course. And then we don’t just add a third of a cup. We’re going to you know, cut it up into little finer bits of walnuts and then sprinkle that in.

Brianna: So can I ask you, why do you soak them?

Courtney: You soak nuts, all your nuts for many different reasons, just like you wash any fruit or vegetable, you want to get off any dirt that’s on the outside. Also, enzyme inhibitors are not good for human beings, the lining of your stomach and your digestion. So you hear a lot of people say, Oh, I can’t eat nuts, and that’s why they’re not soaking them overnight getting off all that protective layer.

Courtney: I mean, these are not even going to taste like any, not you’ve ever had before. Raw soaked nuts tastes nothing like the nuts that you buy in the store. So these are great, and we’re just going to throw in a third of a cup. Then we have some parsley, which I like. Then we’ve got a couple of tablespoons of Apple cider vinegar, and this is just so good. Yes. Then some salt and pepper to taste, just a little bit of oil, just a little bit, just a touch. And it is crazy how a little bit can really go a long way.

Courtney: And then Brianna, we’re just going to toss this salad girlfriend. We’re just going to toss it up, I’ll let you take that over. And do you have any questions?

Brianna: So now is that all the ingredients? Do we need or do we need to like add anything to give it a little sweetness?

Courtney: Um. What are we missing? You know what we’re missing? My gosh.

Brianna: What?

Courtney: We are missing ginger.

Shelagh: My ears were ringing, I heard you might need this.

Courtney: Hey Shelagh.

Brianna: Hey Shelagh.

Courtney: What’s up girl?

Courtney: Got some ginger, alright, you’re so good. Bye She.

Shelagh: Got to go make some more mac and cheese.

Brianna: Bye.

Courtney: She’s so good, how does she know we needed that? Okay, so normally, well normally we would use some fresh grated ginger, but I forgot, I’m sorry. And so this is just some ground up, super fresh ginger there, and super fresh that we just got from Sheila. And so are you a big ginger fan?

Brianna: I like ginger.

Courtney: Okay. I think the whole key to this salad really is the ginger, it’s delicious.

Brianna: This smells really good!

Courtney: And so Brianna, how long have you been vegan?

Brianna: I have been vegan for going on three years and I went vegetarian maybe five years ago.

Courtney: Okay.

Brianna: After about a year of convincing from Court, after a juice cleanse is how I found out my gallbladder was as bad as it was. I spent two weeks in the hospital to have my gallbladder removed.

Courtney: I didn’t sleep for two weeks.

Brianna: So when I left the hospital is when I kind of decided that I was going to start going vegan. I just didn’t see the necessity in milk or butter or anything anymore. Nowadays we have it really easy, there’s so many alternatives for us now versus people who went vegan 10 years ago, the things that they had weren’t there. So now I can have butter still. I can have all these things just not from an animal.

Courtney: Unfortunately, they have vegan cakes, cookies, pies, girl everything, which is great. You know, converting people to veganism, but not good for vegans because a lot of the vegan food unfortunately isn’t healthy. So that’s why I’m here and called to do what I’m doing is to share one free raw vegan recipe each week. I’m not getting paid anything to do this. I want to send this out to the world for free every week because I want to change the world one bite at a time. Remember to like, Courtney Uncooked on Facebook, follow Courtney Uncooked on Instagram, and subscribe to Courtney Uncooked online YouTube. Hit that notification bell, you get my recipes sent to you for free each week, and the rest is history. Just try the recipe. Yeah. What do you think?

Brianna: Oh, it’s really good.

Courtney: You like it?

Brianna: I love it.

Courtney: Do you think I put too much ginger?

Brianna: Nope. I like it.

Courtney: I’m feeling inspired.

Courtney: Making a brussel sprout salad with Brianna my boss. In a bowl with some walnuts, we bout to toss. Brussels sprout ain’t nothing but little cabbages, you’ll tear the salad up like some hungry savages. It takes a lot of time to peel of the leaves but it tastes so good you won’t even believe. No, you don’t need a stove or an oven to cook. Just a blender, dehydrator and Courtney Uncooked.