• ABC Taters Premium Recipe ABC TatersThis recipe was designed for all of the awesome PD Kids! Let’s have some fun in the kitchen spelling out names, and creating heart and car-shaped potatoes to dip into Killer Ketchup and devour. These are easy to make, and we’ve eliminated the additives, oil and expense of store-bought frozen taters.
  • Gluten Free Apple Pie Premium Recipe Apple Pie - © ProtectiveDiet.comThis beautiful dessert is breakfast in camouflage. Leave it to me to come up with a pie you can eat for breakfast!
  • Applesauce Premium Recipe Apple SauceUnsweetened applesauce is used to replace oil in many Protective Diet baked goods. It takes less than a minute to whip up as little as a half cup of applesauce when you need it. In the fall when fresh apples are in abundance use them to make several cups for the kids’ ...
  • Artisanal Garlic Onion Herb Bread Premium Recipe Artisanal Garlic Onion Herb Bread - © ProtectiveDiet.comThere is only one thing better than the smell of bread baking and that is the smell of bread baking that is packed with fresh garlic and herbs. This bread is beautiful, delicious, hearty clean eating. Free of additives, sugar, and fat found in traditional processed breads.
  • Asian Style Kale Recipe & Cooking Video Asian Style KaleThis kale recipe is in my weekly rotation. It is one of my favorite simple meals. I top the steamed kale with Healthy Hotty Sauce and serve it with brown rice.
  • Baked Apples Recipe Baked Apples - © ProtectiveDiet.comAre you in the mood for warm apple pie? Fill your house with the glorious smell of baked apples dusted with cinnamon with this easy and healthy snack recipe. These are delicious served on top of your morning oats.
  • Baked Potato Wedges Recipe Baked Potato WedgesI bake a few days’ supply in the morning when I’m in the shower to save time. I enjoy them as snacks or when driving in traffic. They are great left over and cold from the fridge. Potatoes are loaded with vitamin C and are a high energy food. They will blow away any packaged ...
  • Baked Tortilla Chips Recipe Crispy Baked Tortilla ChipsThese crispy and oh so satisfying chips will change your life. They will save you hundreds of calories and promote health with the whole grain of corn. You will never eat a fried tortilla chip again!
  • Baked Ziti Recipe Baked Ziti - © ProtectiveDiet.comThis is a quick one dish pasta bake that tastes like it took you all day to make. All of the flavor of cheesy baked pasta without any saturated fat or cholesterol.
  • Balsamic Roasted Veggie Salad Premium Recipe Balsamic Roasted Veggie SaladI always adored meal sized salads in restaurants. Then I found out some of these salads had just as much fat and sugar in them as a burger and a milkshake. I cut out the cheese, bacon, chicken, crispy croutons, oily grilled veggies and the fat filled vinaigrette. My favorite restaurant ...
  • Banana Cream Pie Bites Premium Recipe Banana Cream Pie BitesThese little Banana Cream Pie Bites are a perfect breakfast on the go or after school snack. Kids will love to help assemble them with my fast and efficient prep technique. Top a Frosty or a PD Ice Cream sundae with these naturally super sweet and crispy gluten free golden nuggets.
  • Banana Health Bread Premium Recipe Banana Health Bread - © ProtectiveDiet.comWake your family up to the smell of this simple to bake banana health bread. It is free of all the fat and half the calories of the traditional version. Feel free to eat half the loaf for breakfast or pack a slice in your lunch for a late afternoon snack at the ...
  • BBQ Baked Beans BBQ Baked Beans - © ProtectiveDiet.comThese BBQ beans have the old fashioned flavor of a slow cooked summertime favorite. The modern times of health awareness have helped us to remove all the sugar and fat, while serving up the slow cooked sweet and tangy flavor.
  • BBQ Burgers Premium Recipe BBQ BurgerFantastic and easy to assemble, realistic looking and grillable fat free veggie burgers have been designed especially for the dietary and environmentally conscious, animal respecting PD-Ed students of the world. These hearty burgers are full of flavor, have a great texture and are challenging not to eat raw; I never seem to end up ...
  • BBQ “Chicken” Pizza Premium Recipe BBQ Chicken Pizza 1Protective Diet has given California Pizza Kitchen’s most popular pie a low-fat and sugar-free plant-based makeover. This recipe is spot on with perfect sauce, hand-tossed style crust and all the toppings. Grill this crowd-pleasing pizza outdoors or bake it up fresh in the oven. All Protective Diet recipes are loaded with health-promoting ...
  • BBQ Chick’N Breast Premium Recipe BBQ Chick'N BreastProtective Diet BBQ Chick’n Breast satisfies my love of grilling outside along with my desire for tender sweet and spicy BBQ. This surprisingly simple and innovative recipe is perfect to enjoy served alongside summer fresh Grilled Corn and Creamy Mustard and Herb Potato Salad. Layer it on a PD Soft Burger Bun with ...
  • BBQ Riblets Premium Recipe Riblets2These tasty and tender faux BBQ ribs can be served up year-round, prepared indoors or out. Drive your neighborhood wild with the smell of this sweet & spicy sauce grilling or bake them up during a snow storm for a good old winter time BBQ.
  • BBQ Taters Premium Recipe BBQ PotatoesEnjoy these flavorful BBQ Taters year-round, inside or out. Prep these taters, toss them on the grill, and have the smell of Sweet and Spicy BBQ filling your neighborhood tonight. No grill? Follow the easy baking directions to fill your home with the sweet smell of summer time BBQ any time of ...
  • BBQ Tofu Kebabs Premium Recipe BBQ Tofu Kebabs2The smell of these easy to assemble summertime meals on a stick will leave your neighbors wondering if you have fallen off the healthy wagon and are grilling up something totally off plan. Toss these on the grill and those neighbors will be looking over the fence wondering what you are having tonight. ...
  • Beef-less Taco Filling Premium Recipe Beef-less Tacos - © ProtectiveDiet.comThis hearty taco filling tastes like you used a store bought seasoning packet, but it’s free of MSG, additives and sugar. Let your pressure cooker or slow cooker do the work, while you chop up a few toppings, blend up some salsa and warm up some corn tortillas for an easy week night taco ...
  • Better Than Bacon Premium Recipe tmp_23522-IMG_2682-1139299782I’ve heard many say they are vegan, except for bacon. I just can’t seem to get my mind around watching people eat animal fat without fearing for their lives. Didn’t they get the memo? Bacon producers have confused the consumer into thinking bacon is healthy to eat if it is organic and nitrate-free. ...
  • Chocolate Bird Seed Premium Recipe Chocolaty Bird Seed - © ProtectiveDiet.comDon’t be fooled by the name, this stuff isn’t for the birds! It’s a dark chocolaty, crunchy, munchy, whole grain, sugar free, high fiber snack. A bowl of this topped with plant based milk, makes a perfect breakfast for chocolate lovers. Top off your next ice “cream” sundae or Frosty with a ...
  • Pizza Bird Seed Premium Recipe Pizza Bird Seed - © ProtectiveDiet.comA crunchy, munchy, pizza flavored, whole grain snack kids love. It is fat free, additive free, low calorie and packed with fiber and nutrients. Take it to the beach, movies, games, practice or pack it in a lunch box. This is a tasty, easy and inexpensive answer to healthy snackin’ on a ...
  • Spicy Bird Seed Premium Recipe Spicy Bird Seed - © ProtectiveDiet.comA crunchy munchy spicy whole grain snack that is nutritious, fat free, additive free, low calorie and packed with fiber. Super tasty, easy and inexpensive to make. Keep a jar in your car, desk drawer, gym bag and pantry. This is your answer to snackin’ on a Protective Diet.
  • Black Bean and Corn Summer Salad Recipe Black Bean and Corn Summer SaladThis fresh and colorful salad holds up great in the refrigerator. Use it to top salads or fill wraps to make lunch packing simple. It makes a great summer pot luck dish served alone or with Crispy Corn Tortilla Chips.
  • Black Bean Chili Premium Recipe Black Bean ChiliThis budget and time-saving recipe made with dried black beans is easy to toss together. Prepare it slow cooker-style without your supervision, or enjoy the pressure cooker option which will have this filling chili ready for serving in under an hour. This chili is hearty, thick and filled with flavors of the southwest. ...
  • Bloomin Blossom Premium Recipe Bloomin Blossem - © ProtectiveDiet.comThis classic fried pub appetizer has the reputation of being the most fattening item on the menu. The Protective Diet version offers a light low calorie starter or main dish with all the fun and flavor of the original. This is an onion kids can’t resist. It’s a perfect super bowl party ...
  • Blueberry Breakfast Muffins Recipe Blueberry Breakfast Muffins - © ProtectiveDiet.comThese breakfast muffins are loaded with fresh blueberries and they have a soft cake-like texture. These low cal muffins are free of sugar, eggs and oil. It’s perfectly okay to eat half the batch for breakfast.
  • Gluten Free Blueberry Pie Premium Recipe Blueberry Pie - © ProtectiveDiet.comThis pie is fast and easy to prepare year round with frozen blueberries. Patience is required when waiting for it to cool before cutting in and indulging. Indulging? This pie only looks and tastes indulgent. Loaded with antioxidants, fiber and free of all the fat and sugar of traditional pie.
  • Breaded Artichokes Premium Recipe IMG_3836Artichokes top the chart for protection in the form of high antioxidant value. My goal was to create an easy, quick prep, and flavorful way to get this fun to eat super food on your table. I know I’ve achieved it with this gluten free oven baked recipe. Watch the preparation technique ...
  • Breaded Mushrooms Recipe Breaded Mushrooms - © ProtectiveDiet.comThese breaded mushrooms are just what I had been longing for. The crispy coating wins over fried food junkies every time. This recipe is surprisingly simple and satisfying to prepare.
  • Breakfast Brownies Premium Recipe Breakfast Brownies - © ProtectiveDiet.comYes, you heard it right! These are brownies you can enjoy for breakfast! Why wait? Get your chocolate fix first thing in the morning. These brownies will have you up and out of bed in a flash. Go ahead and have three. At just 88 calories each you ...
  • Breakfast “Sausage” Patties Premium Recipe Breakfast Sausage Patties - © ProtectiveDiet.comI grew up eating spicy breakfast sausage with apple sauce and Potato Pancakes. Now I can have all the flavors of Mom’s home cooked hearty breakfast and stay on the fast track to reaching and maintaining my health goals.
  • Broccoli in Garlic Sauce Premium Recipe Oil-free Broccoli & Garlic SauceThis recipe is one of my favorite weekly quick and easy, flavorful and satisfying go-to recipes. It uses Protective Diet pantry staples and only requires one fresh ingredient that you can even replace with frozen veggies. The star is the shiny dark brown gravy infused with delicious garlic and ginger. This recipe ...
  • Broiled Veggies Premium Recipe Broiled VeggiesGrowing up in Chicago, our outdoor grilling weather was limited to a third of the year. Those winters were long, so we used the next best thing, our oven broiler. I look at my broiler as an upside down grill. The only difference is the heat is coming from the top instead ...
  • Bruschetta Premium Recipe BruschettaEnjoy the summer’s bounty of garden-ripe tomatoes with a fresh Italian twist. This topping is free of body-fat-promoting olive oil and cheese toppers of the traditional version. Loaded with bright flavors of fresh herbs and savory garlic, this bruschetta is full of color and deliciously satisfying, especially when served atop PD soft ...
  • Buffalo Cauliflower Premium Recipe Buffalo CauliflowerServe up the protection of this cruciferous powerhouse in spicy junk food camouflage. Buffalo Cauliflower is easily prepared in less than ten minutes and bakes allowing just enough time to blend up a batch of delicious, dairy-free Creamy Ranch Dressing for dipping.
  • Buffalo Notzzarella Cheeze Premium Recipe Notzzarella Cheeze - © ProtectiveDiet.comProtective Diet has created an oil and nut- free, nondairy MELTABLE Cheeze! Notzzarella is perfect for pizza, adding to pasta dishes, topping lasagna, melting into quesadillas, or completing a “tuna” melt. This recipe is a major game changer for all who are practicing an oil and nut-free plant-based Protective Diet.
  • Buffalo Potato Wedges Premium Recipe Buffalo Potato Wedges - © ProtectiveDiet.comAt last pub style food that promotes health, fulfills spicy finger food fantasies and makes you question am I really on a diet? These can be made mild or extra spicy to satisfy everyone watching the football game.
  • Burger Buns Premium Recipe Burger BunsI’ve created perfectly soft and completely whole grain sandwich buns that taste great, are easy to make and are super inexpensive compared to the frozen health food store cardboard hockey puck versions. I’ve created a simple way to keep my buns soft without adding white refined flour, isolated gluten, eggs, or oil. These ...
  • Mini Burger Buns Premium Recipe BunsI’ve created perfectly soft and completely whole grain sandwich buns that taste great, are easy to make and are super cheap compared to the frozen health food store cardboard hockey puck versions. I’ve created a simple way to keep my buns soft without adding white refined flour, isolated gluten, eggs, or oil. These ...
  • Butter & Herb Noodles Premium Recipe Butter and Herbed NoodlesKids and adults love these simple, quick and delicious noodles complete with the nutrition of whole grains and herbs. This recipe is more convenient than noodle packets, due to the no-cook sauce. You will save money and time with this go-to recipe made of Protective Diet pantry staples, while eliminating chemical food additives ...
  • Butter Sauce Premium Recipe Butter Sauce 1Stir up this quick and tasty no-cook sauce that makes a hot potato sing. Dress up those boring naked green beans with a toss in Butter Sauce. Kids will enjoy the addition of this condiment to turn frozen peas with a side of rice into an enjoyable complete meal. The ease and simplicity of this ...
  • Cacao Breakfast Muffins Recipe Cacao Breakfast MuffinsHelp yourself to a few of these rich chocolaty muffins as a healthy choice. They will satisfy your desire for chocolate without the oil and sugar to weigh you down.
  • Caesar Salad Recipe Caesar Salad - © ProtectiveDiet.comCaesar Salad is known for being the most fattening item on a restaurant menu. This slimmed down version only adds to your health with its nutrient density. It’s loaded with creamy rich flavor and none of the fat.
  • Cauliflurkey Premium Recipe 04 CauliflurkeyThis is a perfectly kind, health-promoting and delicious centerpiece for your holiday spread. Play it up with a couple paper frill booties and give thanks for the healthy dinner you are about to enjoy.
  • Cheater Baked Potatoes Premium Recipe Cheater Baked Potatoes Premium RecipeI grew up before microwaves in a time when baked potatoes were slow baked in the oven. My mother’s potatoes were fluffy inside with a crispy outer skin achieved with a coating of artery clogging Crisco. I want to bring back this simple childhood favorite, but give it a modern shortcut that eliminates the ...
  • Cheeze Fries Premium Recipe Cheeze FriesThese taste and look just like the delicious cheesy fries I grew up on, minus all the fat and none of the oil. I serve them up complete with a red plastic basket lined with parchment paper. They are exactly how I remember them from my childhood.
  • Cheezy Scalloped Potatoes Recipe & Cooking Video Cheezy Scalloped PotatoesThe way to a man’s heart is with potatoes. This recipe is your ticket in. These creamy saucy potatoes will leave any man begging for seconds.
  • Cherry Chocolate Chip Ice Cream Premium Recipe Cherry Chocolate Chip Ice CreamGrowing up, this was one of my favorite ice cream flavors. Protective Diet gave this familiar favorite a sugar and dairy-free makeover. Offer it to your kids every night knowing it is promoting their health and satisfying the exciting ritual of frozen summertime treats.
  • Gluten Free Cherry Pie Premium Recipe Cherry Pie - © ProtectiveDiet.comThis cherry pie is free of sugar, fat and regret. This easy recipe is great any time of year using frozen pitted cherries. Go ahead and bake one up for breakfast, this is how we do it Protective Diet style.
  • Chia Seed Bean Burgers Recipe Chia Seed Bean Burger - © ProtectiveDiet.comThis is a recipe for six thick, hearty and flavorful burgers. The chia seeds make them firm and hold them together. These trump any store bought veggie burger by eliminating oils, eggs and chemical food additives.
  • Chocolate Chia Seed Pudding Recipe Chia Seed Chocolate Pudding - © ProtectiveDiet.comThis rich creamy dark chocolate pudding hits the spot even though it’s healthy enough for breakfast. Blend a batch up tonight and you’ll be loving breakfast tomorrow.
  • Chia Seed Jam Recipe Chia Seed JamA fresh batch of this simple and deliciously healthy jam makes for a morning treat. Use it to top your toast, pancakes, or oats. This surprisingly sugar free condiment is a great addition to a Protective Diet breakfast.
  • Chicken-Less Noodle Soup Premium Recipe Chicken-Less Noodle Soup - © ProtectiveDiet.comHow about a nice big pot of the most comforting soup known to man? This stove top or pressure cooker version will get you well soon and keep you well. The homemade aroma of this easy one pot soup will fill your home and comfort you with every spoon full. This recipe might ...
  • Chicken-less Nuggets Premium Recipe Chicken-less Nuggets - © ProtectiveDiet.comImprove your child’s diet, whip up 20 organic nuggets without the fat and chemical food additives at half the cost of packaged chicken or veggie nuggets. Stock up your freezer and be prepared with this nutrient dense fast meal fix. These aren’t just for kids, I enjoy them served up with Ranch dressing and hot ...
  • Chickpea Cucumber Salad Recipe Chick Pea Cucumber Salad - © ProtectiveDiet.comThis salad holds up well in the refrigerator to make lunch packing fast and easy. Top mixed greens or fill a wrap with this bright tasting nutrient dense salad.
  • Chili Cheeze Fries Premium Recipe Chili Cheeze FriesAre chili cheesy fries your weakness? On a Protective Diet they will be your strength! These are yummy messy fries made to eat with a fork. It’s hard to believe these are good for us. They will keep you happy and satisfied while you easily reach and maintain your ideal body ...
  • Chinese Take-In Recipe Chinese Take-In - ©ProtectiveDiet.comThis dish has all the colors and flavors of traditional take out without the oil or MSG. After trying this simple and fresh recipe with Asian flare, you will never order take out again.
  • Chipotle Mayo Recipe Chipotle Mayo - © ProtectiveDiet.comSpicy creamy and perfect to layer on a bean burger, dip a potato wedge in or to top a taco. This Mayo is free of fat and full of spicy flavor.
  • Chocolate Covered Cherry Cake Premium Recipe Chocolate Covered Cherry Cake - © ProtectiveDiet.comThe celebration of your birthday is complete on a Protective Diet with this rich dark chocolate cake layered with cherry filling. The entire cake has the same caloric value as one slice of chocolate cake at a restaurant. Whether it’s time to celebrate a birthday or just your healthy Protective Diet lifestyle this ...
  • Chocolate Truffles Premium Recipe Chocolate Truffles - © ProtectiveDiet.comChocolate fantasies have come true with a rich and creamy dark chocolate truffle that weighs in at 18 calories and 1 gram of fiber. Protective Diet has done it again! It’s easy to stay on plan when you can enjoy multiple truffle treats every day, while reaching your weight loss goals and eliminating ...
  • Chorizo Tacos Premium Recipe Churizo TacosIn Mexico, tacos are spicy and simple. Fresh corn tortillas layered with meat, onions, fresh cilantro and a squeeze of lime. On a Protective Diet, you will be transported to many cultures, Mexico being one that is close to my now thankful healthy heart. Chorizo is a very spicy sausage that is ...
  • Christmas Pudding Premium Recipe Christmas PuddingSkip the cookies and treat Santa to a creamy, spiced protective pudding this holiday season. Give Santa’s sweet, loving, spirited heart a break from the saturated fat-filled treats and send him on his sleigh, filled with healing plant-based energy. Take pride knowing you served him what he needed to complete his duties answering ...
  • Cilantro Chili Lime Dressing Recipe photo(84)This oil free salad dressing is loaded with the flavors of the southwest.
  • Classic Balsamic Vinaigrette Premium Recipe Classic Balsamic VinaigretteOil-free full-bodied salad dressings are my specialty. An incredible dressing can transform tender leafy greens into something to look forward to. This has all the classic flavor of a delicious balsamic vinaigrette. It shakes up, pours on and dresses veggies just like an olive oil based dressing. The full batch contains ...
  • Classic Cranberry Sauce Premium Recipe Cranberry SauceThis season I am thankful for my health and freedom from sugar addiction. My holiday meals are perfection with sugar-free cranberry relish served with Holiday Loaf, Stuff Yourself Stuffing, Green Bean Casserole and Smashed Potatoes. Celebrate any day of the year with a Protective Diet thanksgiving feast.
  • Classic Cucumber Salad Premium Recipe Cucumber Salad PD-Ed Exclusive RecipeThis salad is simple, sweet and refreshing. It is my favorite way to enjoy summer’s bounty of garden fresh cucumbers. The sweet dressing is made without sugar or oil and amounts to zero calories. Serve this at the next potluck or backyard BBQ, or take it on a picnic. After tasting ...
  • Coleslaw Recipe Coleslaw - © ProtectiveDiet.comThis creamy and tangy coleslaw goes perfect on the side with a Chia Seed Bean Burger or top off one of my Jacked Up Pulled Pork Sandwiches with this creamy and crunchy addition.
  • Confetti Kale Salad Recipe Confetti Kale SaladThis is a simple and clean way to enjoy raw kale. It makes a great side dish with colors to brighten up any plate.
  • Perfectly Cooked Brown Rice Premium Recipe Brown Rice - © ProtectiveDiet.comAt last you are going to learn to cook brown rice perfectly. Forget those over priced and over cooked anti-environmental plastic boil in the bags; toss out the horrible directions on the boxes. Follow my simple stove top directions or pressure cooking instructions and perfectly cooked brown rice will be a staple on ...
  • Crabby Cakes Recipe Crabby Cakes - © ProtectiveDiet.comTry these special little delicacies with a plant based nutrient dense makeover. These cakes are free of cholesterol and fat along with their creamy dipping sauce. Crabby cakes are loaded with the same texture and taste of the original without the expense or use of crab meat.
  • Cranberry Clementine Sauce Recipe Sugarless Cranberry Clementine Sauce - ProtectiveDiet.comI must have cranberry sauce to go with Mushroom gravy and Stuff Yourself Stuffing. Until I came up with this sugar free version I was at a loss. Thanksgiving dinner is finally complete. This sauce is not like your typical sugary canned cranberry sauce in that it has a slight tart flavor and is ...
  • Cream of Broccoli Soup Premium Recipe Cream of Broccoli SoupThis deceivingly indulgent, rich-tasting cream of broccoli soup is a perfect wintertime meal to keep you slim and slipping into your ski pants with room for extra layers. Enjoy the easy recipe with preparation options for the stove top or the pressure cooker. When spring arrives and asparagus is abundant, make an even ...
  • Creamed Corn Premium Recipe Studio_20141213_134043As a child, this classic veggie side dish was a regular on my plate. Creamy, slightly sweet and savory, and topped with freshly ground pepper please! Protective Diet created a sugar- & additive-free version made with fresh or frozen corn that exceeds expectations of the familiar canned variety. Serve this delicious veggie side ...
  • Creamy Chocolate Frosting Premium Recipe Creamy FrostingHave you ever heard of frosting that will increase your fiber, iron and calcium intake and taste like chocolate heaven? Protective Diet has made guilt-free chocolate birthday wishes come true. It’s hard to believe this creamy whipped frosting is free of sugar and fat. Dip some strawberries in, spread it on toast ...
  • Creamy Coleslaw Premium Recipe Creamy ColeslawThis is Protective Diet’s new and improved recipe for coleslaw. Creaminess with a little sweet zing makes it sure to please adults and children alike. Cabbage is a cruciferous vegetable and is known to defend our body against cancerous toxins such as dioxins. It is my goal to have the powerful defense ...
  • Creamy Cucumber Salad Premium Recipe Creamy Cucumber SaladMany have enjoyed the original full-fat and dairy-rich version of this salad prepared by their Grandmothers. With modern-day science, research has shown that dairy promotes cancer cell growth and breaks down our endothelium; however, we still want to enjoy the taste and tradition of this creamy recipe. Thanks to Protective Diet we can ...
  • Creamy Italian Dressing Recipe Creamy Italian Dressing - © ProtectiveDiet.comDress your salad with this creamy dressing. It’s loaded with all the flavors of Italy without any of the fat.
  • Creamy Lemon Herb Dipping Sauce Recipe Creamy Lemon Herb Dipping Sauce - © ProtectiveDiet.comThis is a perfect nutrient dense plant based low cal dipping sauce for Crabby Cakes or to spread onto bread for a Crabby Cake Sandwich.
  • Creamy Macaroni Salad Recipe Macaroni Salad - © ProtectiveDiet.comThis summertime picnic favorite had major makeover. This version is free of all the dairy and fat, but complete with all the creaminess and flavor of the original. Your friends will never guess it is heart healthy and what you have been eating to slim down.
  • Creamy Mustard & Herb Potato Salad Premium Recipe Creamy Mustard & Herb Potato SaladThis is a summer time party favorite that has the creamy texture of traditional potato salad without the fat or extra calories. Be prepared everyone will ask you for the recipe.
  • Creamy Potato and Kale Soup Recipe & Cooking Video Creamy Potato and Kale SoupThis soup is a winner. It has a satisfyingly rich, creamy but light texture that keeps your company wondering if it’s fattening. After making it you will wish you doubled the batch.
  • Creamy Ranch Dressing Recipe creamy ranch dressingThis dairy and oil free white creamy and dreamy ranch dressing makes a wonderful salad topper, veggie dip, sandwich spread or potato wedge dip.
  • Crispy Garlic Croutons Recipe Crispy Garlic Croutons bakedThese big steak house style croutons are full of crunch and flavor without all of the fat and MSG found in the original ones. These turn a simple salad into a gourmet treat.
  • Crispy Herb Fries Premium Recipe Crispy Herb 1These fries look and taste like junk food. Don’t be fooled; they are loaded with more cholesterol-lowering fiber than a serving of oatmeal, are rich in potassium and vitamin C. They fight off free radicals with antioxidant-rich herbs. You can enjoy Protective Diet fries daily while you eat your way to a slimmer healthier you.
  • Crispy Kale Chips Recipe crispy kale chips This is a crunchy way to get those protective greens in easily. Bake them up oil free, no need to massage or toss on hundreds of empty calories of olive oil. Crunch Crunch…Munch Munch…
  • Daily Dressing Premium Recipe Daily Dressing - © ProtectiveDiet.comThis dressing is a remake of my all-time favorite restaurant dressing. It was a sweet & tangy onion balsamic served up at Graziano’s, full of sugar, oil and eggs. If you grew up with me you know this dressing, maybe not quite as well as I did. I bought it in big ...
  • Detoxifying Red Lentil Salad Recipe detoxifying red lentil saladThis salad holds up well in the refrigerator to make lunch packing fast and easy. Top mixed greens with this bright tasting nutrient dense salad.
  • Dill Dip Premium Recipe dill dipI grew up dipping into this creamy 70s style dip. My Auntie Cindy made it for every holiday and served it in a hollowed-out round loaf of deliciously fresh rye bread. This dip was loved by all the kids before dinner and guaranteed to spoil our appetites. We just couldn’t stop from dipping one more ...
  • Edamame Recipe edamameSnack on nature’s perfect little beans. Boil them up and they are ready to go. Kids love to open the pods and count them up. They also make for great movie or road trip snacks.
  • Eggplant Parm-a-non Recipe Eggplant Parm-a-non - © ProtectiveDiet.comThis flavorful version with crispy baked breading is so simple to prepare. The texture and taste is surprisingly better than traditional eggplant parm without the fat and oil. You’ll never go back to frying.
  • Enchilada Soup Premium Recipe Enchilada Soup - © ProtectiveDiet.comThis rich and hearty soup is filled with traditional Mexican enchilada ingredients. It has the simplicity and ease of a soup with the big flavors of dried toasted chilies. If you haven’t worked with dried chilies, I’m excited for you to experience the flavors they add to this soup.
  • Fajitas Premium Recipe FajitasThese are a remake of my favorite Tex-Mex restaurant’s Steak Fajitas. I enjoyed them topped with both sour cream and guacamole. Protective Diet has made it possible for me enjoy this familiar favorite, complete with the creamy toppings, without the risk of heart disease or tight pants.
  • Falafel Premium Recipe Falafel Primary PictureIf you’ve experienced the awesomeness of falafel, you must be excited to get your hands on this oil-free recipe and start planning your Middle Eastern feast. If you haven’t had the pleasure of enjoying one yet, I would like to describe what they are. They are basically the hushpuppy of the Middle East. ...
  • Fat Free Fredo Sauce Recipe & Cooking Video Fat Free Alfredo SauceThis rich and cheezy garlic cream sauce has got it going on. In the time it takes to boil pasta water the sauce is creamy and complete. It will become a favorite in your Protective Diet weekly meal rotation.
  • Faux Bacon Bits Premium Recipe Studio_20141210_160306Dress up a simple baked potato or top a bowl of PD Split Pea Soup with this delicious and nutritious bacon bit replacement. Try a chopped salad tossed with PD Creamy Ranch Dressing and add crunchy bits of “bacon”. Life is good; we’re achieving all of our health goals and enjoying the flavors of bacon ...
  • Faux BLT Recipe Faux BLT - © ProtectiveDiet.comI gave my favorite summertime sandwich a major makeover. It has the smoky salty flavor of bacon, creaminess of the mayo and the freshness of a garden tomato.
  • Fillet-No-Fish Premium Recipe Filet-No-FishSlip this crispy coated, tender filet into a soft PD Burger Bun layered with PD Creamy Tartar Sauce. This is a home-run sandwich with delicious familiar flavors and awesome eye appeal. There’s no guilt in this un-fried fish-less patty filled with whole plant nutrients and gluten free whole grains. Enjoy knowing you ...
  • Fire Roasted Corn Premium Recipe Fire Roasted CornThis corn will add sweet roasted flavor to salad, soup, layered on Mexican Pizza, Beef-less tacos or Loaded Nachos. Do not be intimidated by this recipe. With my fast and easy roasting technique you will easily master Fire Roasted Corn like a pro. It is one of the easiest and most flavorful ...
  • Fire Sticks Premium Recipe Fire SticksWhen you think hot & spicy, does your mouth water or do your eyes weep with tears? If you can’t make it through another bland, boring, spiceless lunch, give these spicy carrot sticks a try. They are fun and easy to make and create lots of excitement in your mouth. These crunchy ...
  • Firm Notzzarella Cheeze Premium Recipe Firm NotzzarellaProtective Diet has created an oil and nut- free, nondairy SHRED-ABLE, SLICE-ABLE MELTABLE Cheeze. Firm Notzzarella is perfect for pizza, adding to pasta dishes, topping lasagna, melting into quesadillas, or completing a “tuna” melt. This recipe is a major game changer for all who are practicing an oil and nut-free plant-based Protective ...
  • Fish-Less Sticks Premium Recipe IMG_3190This is a quick prep comfort food favorite for both kids and adults alike. Crispy Protective Diet Fish-Less Sticks dipped in creamy dairy-free health promoting PD Tartar Sauce will have everyone cheering for more. I recommend doubling the batch, as you can never have enough for your little dippers. These are a ...
  • Flower Water Premium Recipe 644557_469345143177643_794934392_nThis gorgeous, ruby red, zero-calorie beverage tops the charts with antioxidant power leaving green tea in the dust. Hydrating and freshly tart, this elixir will protect your immune system with the unmatched, powerful defense of flower power. This is the signature beverage on a Protective Diet and is what everyone is sipping on. ...
  • Freezer Fries Premium Recipe Freezer FriesBaked fries are great, but they are missing the convenience and texture of the pre-cut take & bake fries from my grocer’s freezer. As a longtime vegan, I miss standing in the freezer aisle trying to decide between crinkle cut or steak fries. I finally figured out the secret for perfect freezer fries ...
  • French Dressing Premium Recipe French DressingSweet and tangy just like the original, but this one is free of sugar and oil that will cause you major setbacks in your health goals. Leave it to Protective Diet to create a replacement for the salad dressing kids favor most. Let them pour it on heavy, as it’s loaded with antioxidants, ...
  • French Onion Dip Premium Recipe French Onion DipThis tastes just like the creamy tub of onion dip I grew up enjoying in the 80’s, but without all the cholesterol, saturated fat and additives. This healthy version will leave you with the same onion breath and taste you remember. We’ve come a long way since then, this dip will have you ...
  • Fresco Pizza Sauce Fresco SauceFresh, light, and simply delicious best describes this classic Italian pizza sauce made up of three Protective Diet Pantry staples. Mix up a batch and keep half in your fridge to top Quick Bake Party Pizza and freeze the other half in a silicone muffin pan or ice cube try and defrost as needed ...
  • Fresco Sauce Recipe Fresco Sauce with Green BurritoUnprocessed meets Protective Diet – Chef AJ and Julie Marie joined together in the Protective Diet Test Kitchen to create a nutrient-dense sauce that will brighten up a Green Burrito, freshly dress a leafy green salad or give a simple rice bowl some zing. The clean flavors have an exciting finish with the optional ...
  • Fresh Tomato Salsa Recipe fresh tomato salsaFor a quick version of Pico de Gallo try this fresh tomato salsa using diced tomatoes. It’s perfect for the winter months when tomatoes aren’t at their peak.
  • Frosty Recipe Frosty - © ProtectiveDiet.comThis chocolaty frozen treat tastes like guilt in a glass, but in reality it’s a healthy dream come true. Start freezing your bananas today and enjoy a Frosty tomorrow.
  • Frozen Yogurt Premium Recipe Frozen YogurtThis fruity and fluffy frozen yogurt is a summertime dream come true. Weighing in at less than 100 calories per serving, this frozen yogurt will cool you off with its refreshing tart flavor and light airy texture. Frozen is sure to become a favorite way to enjoy your next batch of homemade yogurt.
  • Fruit Jars Recipe Fruit Jar - © ProtectiveDiet.comThese prepared and ready to carry sweet treats are great for breakfasts on the run, lunch boxes, road trips and afternoon snacks. They stay fresh for several days, which will have you prepping once and stocked up with fresh and ready to go snacks for a few days. It’s so nice to wake up in ...
  • Garden Gazpacho Recipe Garden Gazpacho - © ProtectiveDiet.comThis classic cold tomato soup with an oil free makeover is perfection served for lunch on a hot day. It is bursting with garden fresh flavor and loaded with nutrient density.
  • Garden Party Pasta Salad Recipe garden party pasta saladThis salad is a bright delight of color and freshness. It is a big party hit and everyone will want the recipe. They will laugh at its simplicity and the fact that it is free of oil and tastes so delicious.
  • Garlic and Herb Balsamic Dressing Recipe & Cooking Video garlic and herb balsamic dressingThis flavorful salad dressing has the body of an oil rich vinaigrette due to the addition of chia seeds. It coats the veggies and doesn’t roll off like most oil free dressings. This makes an excellent dressing for a pasta salad.
  • Creamy Garlic Dressing and Dip Premium Recipe Creamy Garlic DressingThis is my new all time favorite dressing. I am fortunate my husband loves it too. I found through experimentation and testing that if you both eat garlic you will cancel out each other’s dragon breath. This works out well, because we are both topping everything with it. I have increased ...
  • Garlic Greens Recipe Garlic Greens Plated This recipe is a quick and simple way to enjoy more kale and greens in your diet. Its simplicity and clean flavors make this a dish you can incorporate as a side dish or main dish served with a grain several times a week.
  • Garlic Lovers Bread Sticks Premium Recipe garlic-bread-sticksEnjoy soup, salad and fresh baked bread sticks Protective Diet Style. Perfectly soft whole grain garlic bread sticks that are easy to make and dip in PD Pizza Sauce, accompany PD Minestrone Soup or to enjoy with a big salad tossed with PD Zesty Italian Dressing. I’ve created a simple way to keep bread sticks ...
  • Garlicy Dill Pickles Recipe garlicy dill picklesThese healthy crisp and fresh refrigerator pickles are low in sodium, free of MSG, corn syrup and sugar. Perfect for a picnic or a summer garden party.
  • German Potato Salad Premium Recipe German Potato SaladThis warm potato salad was a specialty of my mother’s. It may have been the bacon rich recipe that started the onset of our heart disease. Now we are both celebrating our health, clear of blockages and our artery walls are smooth thanks to the daily practice of a Protective Diet. I ...
  • Gluten Free Apple Oat Breakfast Muffins Recipe Apple Oat Breakfast Muffins - © ProtectiveDiet.comThese breakfast muffins are gluten free and loaded with fresh apples. They are free of sugar, eggs and oil. It’s perfectly okay to eat half the batch for breakfast. Try this alternative way to get your oats in.
  • Good ol’ Minestrone Soup Premium Recipe Good Old Minestrone Soup - © ProtectiveDiet.comMinestrone in Italian means a big soup. A big pot of soup is perfect for stocking up your fridge and freezer with ready to go meals. It’s a great way to get kids to eat veggies. Start with the base of the soup as your guide, and then use the suggested veggies or whatever you ...
  • Granola Bars Premium Recipe Granola-barsProtective Diet granola bars are a low-cal, nutrient-dense, nut-free, sugar-free and fat-free snack or breakfast on-the-go. These are the perfect alternative to eliminate expensive, additive-filled, packaged protein bars out of your routine. Bake and freeze these whole grain bars of energy for when you need some quick fuel or the kids need a ...
  • Gravy Fries Premium Recipe Gravy Fries - © ProtectiveDiet.comFrench fries are diet sabotage but, top them with gravy and it’s a heart attack in a basket. Feel great enjoying these healthy, but indulgent tasting fat free high fiber gravy fries. Protective Diet fries will help you easily reach and maintain your ideal body weight.
  • Greek Salad Recipe Greek Salad - © ProtectiveDiet.comThis salad is fresh and even better than my memories of the full fat original. It is complete with easy to make faux feta that turns this simple salad into a lunchtime favorite.
  • Greek Soy Yogurt Premium Recipe Greek Yogurt - © ProtectiveDiet.comThis simple recipe transforms PD Three Minute Soy Yogurt into a rich and creamy Greek-style yogurt that’s so thick it’s spreadable. The hardest part is deciding whether to use it to top a taco, as a dip for strawberries, spread on a sandwich, or just enjoyed plain with a spoon.
  • Green Bean Casserole Premium Recipe Green Bean Casserole - © ProtectiveDiet.comComplete your holiday plant based feast with this traditional dish. I gave the old fashioned version a healthy make over, but no one will suspect it. Don’t tell them it’s healthy until they ask for a second helping.
  • Green Burritos Premium Recipe Green BurritoThis recipe will put fresh collards at the top of your weekly grocery list. A quick dip in hot water makes these protective greens mild, tender and easy to wrap.
  • Grilled Mini Party Pizzas Grilled Mini Party PizzaGrilled pizza is one of my favorite meals. These mini pizzas are simple and easy to assemble in minutes with my no-roll technique featured in the video. If you don’t have a grill, see the Protective Diet Quick Bake Mini Party Pizza recipe. This yeast-free and gluten optional crust makes homemade pizza ...
  • Grilled Veggie Marinade Premium Recipe Grilled Veggie MarinadeThe simplicity of grilled veggies is wonderful, but you must have an outstanding marinade that boosts their flavor, keeps them hydrated, creates beautiful grill marks, and that contains only oil-free whole food ingredients. I have just the perfect blend to keep those garden veggies slimming you down and strengthening your immune system ...
  • Guac-Faux-Mole Recipe Guac-Faux-Mole - © ProtectiveDiet.comRelieved of all the fat, but loaded with all the flavor and creamy texture of traditional guacamole. Serve with baked Crispy Corn Tortillas and reduce the fat in your diet as well as your waist line.
  • Guitless Baked Mac n Cheeze Recipe & Cooking Video Guiltless Baked Mac n Cheeze - © ProtectiveDiet.comEveryone loves this baked delightful pan of hot comfort food. The simple crispy topping gives this dish a perfect finish. I wish Oprah to give my Guiltless Mac ‘n Cheeze a try.
  • Guiltless Chocolate Banana Ice Cream Recipe Guiltless Chocolate Banana Ice CreamThis creamy frozen treat is all of the yum and none of the guilt while providing nutrients to benefit your health.
  • Gyro Sandwich Premium Recipe Gyro Sandwich I recreated this comfort food favorite for my mother and I and made it unbelievably healthy. I can remember having the Gyro splitting debate on the way to Greek place called The Works. My mom would always say “Do you want to split one?” We seldom did; half was never enough…and ...
  • Hand-Pressed Corn Tortillas Premium Recipe Hand-pressed tortillasHomemade tortillas are slightly thicker than machine pressed and resemble gorditas. These round corn cakes are delicious served open faced topped with spicy Salsa Molcajete, creamy Unfried Black Beans, sweet Mango Salsa or any of the Protective Diet toppings and salads. Grill them as a starter at your next outdoor fiesta or cook ...
  • Hand Tossed Pizza Premium Recipe Hand Tossed Pizza 1This homemade plant-based pizza won’t leave your kitchen covered in flour or your pants tight. This crust is puffy, and simple to roll out and bake up. Top your pizza pie with veggies you have on-hand or use the suggested toppings in the recipe. Don’t be intimidated by pizza dough; I’ve created this ...
  • Hash Browns a la Florentine Premium Recipe Hashbrowns a la Flourentine - © ProtectiveDiet.comThis high energy breakfast will provide all the nutrients necessary to get you going. Potatoes are higher in fiber than oatmeal and when paired with spinach they blow away the nutrients of any breakfast cereal. This recipe dishes up fried breakfast potato appeal without the use of any oil.
  • Hasselback Potatoes Premium Recipe Hasselback Potatoes 1These baked potatoes originated in Sweden created by chefs at the Hasselbacken restaurant. When serving them to kids you can have fun calling them Accordion Potatoes or Pill Bug Potatoes. The slices in the potato make it perfect for topping with PD Butter Sauce. These potatoes are so popular you can purchase ...
  • Healthy Hottie Sauce Recipe Healthy Hottie Sauce - © ProtectiveDiet.comReplace prepared garlic chili or sriracha sauce with this cleaned up version. It’s free of sugar, oil, salt and food additives. Loaded with the heat of Arbol Chilis and garlic.
  • Holiday Loaf Premium Recipe Holiday LoafAt last we have a hearty main dish to serve up next to all of our favorite Protective Diet versions of traditional sides. Holiday dinners are now complete with a sliceable, savory loaf made of whole, plant-based ingredients. Ladle on the Mushroom Gravy, pass the mashed potatoes and enjoy your Holiday Loaf surrounded ...
  • Home Fries Premium Recipe Home Fries - © ProtectiveDiet.comThese simply delicious potato disks are a great way to increase your plant fiber intake. You will save big bucks and hundreds of empty fat calories using fresh potatoes in place of freezer fries. Skip the chicken nuggets and serve your kids Home Fries for dinner. Loaded with a perfect balance of ...
  • Home Made Pita Chips Recipe Pita Chips - © ProtectiveDiet.comThis version is better for you than the oil coated pita chips in the bag. These chips reduced my body fat. I was hooked on bagged pita chips. I cut hundreds of empty fat calories out by baking up these crispy treats. Use them to top salads and scoop up heart healthy hummus.
  • Homemade Lasagna Premium Recipe Homemade LasagnaMy guess is that you never expected to be enjoying lasagna and achieving all your health goals while slimming down. You definitely never thought you’d be cutting costs by making your own fresh pasta. It sounds like a project, but trust me it isn’t. I think Italian women just play it up ...
  • Hot Cup of Cacao Premium Recipe Hot Cup of Cacao - © ProtectiveDiet.comProtective Diet created a hot chocolaty winter treat to satisfy your chocolate fix, keep you on plan and reaching your goals. This rich, sweet and hot cup of warming childhood memories or Aspen ski trip fantasies will get you through the bitter winter.
  • Hot & Spicy Get Well Soon Soup Hot & Spicy Get Well Soon Soup - © ProtectiveDiet.comThis soup is just what you need when you are feeling weak or just need a boost. It’s loaded with antioxidants and enough garlic to keep the vampires at bay. The spicy flavors will open you sinuses and make you sweat out the sickies. A cold is rare when following a Protective ...
  • House Dressing Recipe House DressingThis bright flavored and tangy nutrient dense salad dressing is a house favorite. Enjoy it over mixed greens or cooked veggies.
  • House Mayo Recipe House Mayo - © ProtectiveDiet.comReplace the fatty oil filled mayo you’ve been using with this creamy guilt free nutrient dense version. Layer it on a Faux BLT, spread it on a veggie filled wrap or spoon it on your veggie burger. This easy mayo recipe will make your sandwiches complete.
  • Hummus Recipe hummusThis oil free hummus is a delight with no added fat and all of the flavor. Use as a spread for wraps, scoop it up with Homemade Pita Chips or as a dip for your veggies.
  • Hushpuppies Premium Recipe HushpuppiesThese oil-free Hushpuppies taste and look totally deep fried! My brother and I have fond memories enjoying them as kids. Only two pups were served to us with a batter fried fish dinner. They were the best part of the whole meal and we wished we could have more. Now we can have a whole ...
  • Ice Pops Premium Recipe Ice Pops 1When your kids hear the ice cream truck approaching the block, run to your freezer and reach for these Protective Diet sugar-free and dairy-free sweet, fruit-filled treats. Use refillable popsicle molds or make mini ice pops with disposable molds to serve at your next summer party. Kids and adults adore these cold and ...
  • Italian Anisete Biscotti Premium Recipe BiscottiI grew up eating these Italian sweet biscuit style cookies with my father. They were one of his favorites, so of course they became one of mine. I gave these old-fashioned twice-baked cookies an egg-free, fat-free and sugar-free Protective Diet Style makeover. Biscotti are perfect for a whole grain breakfast on the ...
  • Italian “Sausage” Pizza Premium Recipe Italian "Sausage" Pizza - © ProtectiveDiet.comI’m tempted in Chicago by the intoxicating smell of pizza on every street corner I pass. I came up with an easy homemade pizza recipe to fit perfectly into a Protective Diet. Free of all the saturated fat and loaded with the best toppings, including Chicago style “sausage”.
  • Jacked Up Pulled “Pork” Sandwich Recipe Jacked Up Pulled Pork Sandwich - © ProtectiveDiet.comThis jacked up sandwich has it going on. It has all the flavor and texture of traditional pulled pork minus the fat, cholesterol and sugar of traditional barbecued pork.
  • Jalapeno Corn Relish Recipe jalapeno corn relishThis spicy relish is delicious served as a taco filler, nacho topper or just scooped up with Crispy Corn Tortilla Chips. Its simple, fresh, bright and clean flavors are a hit every time.
  • Jalapeño Cornbread Muffins Recipe Jalapeno Cornbread MuffinsThese spicy muffins are a perfect addition to crumble into a bowl of hot Veggie Chili.
  • J&J’s Smoky BBQ Sauce Recipe J&J's Smokey BBQ Sauce - © ProtectiveDiet.comThis sauce is free of sugar and all the junk found in traditional BBQ sauces. It has summertime smoky, sweet & spicy all mixed in. Perfect for dipping, topping and finger licking good times.
  • Ketchup Recipe Ketchup - © ProtectiveDiet.comKick that sugar laden ketchup to the curb and try one that is a healthy addition to your diet. This simple recipe is loaded with clean nutrients. Go ahead and top your veggie burger, double dip your Baked Potato Wedges and smother some Onion Rings.
  • Killer Ketchup Premium Recipe Oven Fries - © ProtectiveDiet.comTry my new and super improved homemade sugar free ketchup recipe. This one tastes just like the real deal, blends up in a smaller batch and you don’t have to use a high speed blender to do it. Kid tested and Protective Diet approved.
  • King Sauce Premium Recipe King SauceThis is the KING of all Protective Diet sauces. It is loaded with smoky, roasted flavor and just enough heat to use as a sauce for noodles, to top a rice bowl, layer in a Green Burrito, or squeeze on Home Fries. In the weeks after its creation, I found myself starting with ...
  • Lazy Lady One Pot Pasta Recipe Lazy Lady Pasta - © ProtectiveDiet.comThis easy throw together one pot meal is perfect for a week night. It uses all pantry items with the option to add fresh ingredients. You can switch out the fresh veggie ingredients to change it up based on what you have on hand.
  • Lemon Blueberry Whole Grain Scones Premium Recipe Scones - © ProtectiveDiet.comFresh baked scones are perfect for breakfast or as a snack with a cup of tea. I’ve ditched the eggs, shortening, butter, cream and sugar used in the traditional recipe. These scones were created by increasing the fiber and nutrients with whole grain flour and a pinch of Protective Diet magic.
  • Lentil Stew Recipe lentil stewThis hearty lentil recipe was created for the electric pressure cooker. This nutrient dense one pot time saver has smoky warm flavors from cumin seeds and smoked paprika.
  • Loaded Nachos Recipe loaded nachosThis is a compilation of my all time favorite party recipes piled up on my all time favorite food… Crispy Corn Tortilla Chips. You won’t believe this indulgently beautiful spread is Protective Diet food.
  • Mandel Bread Premium Recipe IMG_3594This is an oil-free, egg-free and sugar-free remake of a traditional Jewish crisp desert bread. The Yiddish word Mandelbrot literally means almond bread. There are many flavor variations, most commonly chocolate chip and vanilla or cinnamon and sugar. This bread is a twice-baked crispy sweet biscuit similar to Italian biscotti. Mandel Bread ...
  • Mango Con Chile Paletas Premium Recipe paletas 1I adored these cold, refreshing, creamy popsicles with an exciting spicy finish, sold on hot summer days from push carts in Mexican neighborhoods throughout Chicago. When I hear the bells of the Paleta cart ringing, I run to my freezer and reach for the Protective Diet sugar-free and dairy-free version. If you ...
  • Mango Island Dressing Recipe mango island dressing - © ProtectiveDiet.comDress your salad with the bright tropical sweet and spicy flavors of mango, lime and chilis.
  • Mango Salsa Recipe Mango SalsaFresh diced sweet and spicy Mango Salsa is a great green salad topper or delicious scooped up with Crispy Corn Tortilla Chips. Its sweet and spicy flavor is tops on my list of salsas to make.
  • Matzo Balls Premium Recipe Matzoballs - © ProtectiveDiet.comI grew up enjoying Matzo Ball Soup at Maxwell’s restaurant. Their special was an all you can eat bottomless bowl. My friends and I could never get past three as they were the size of tennis balls, settled like bricks and were filled with eggs and oil. For almost a decade, I have longed for ...
  • Mercury Free “Tuna” Salad Recipe Mercury Free Tuna Sandwich - © ProtectiveDiet.comThis mock tuna salad with oil and dairy free mayo was created to satisfy the health and environmentally conscious sandwich lover. Remove the toxic contaminates from your tuna sandwich and help save our over fished seas. This recipe is sure to please with all the texture and flavor of traditional tuna salad.
  • Mexican Mac n Cheeze Recipe Mexican Mac n Cheeze - © ProtectiveDiet.comThis reminds me of Velveeta Shells and Cheese with a kick. The arbol chili pepper adds spicy flavor to this creamy bright orange cheesy sauce.
  • Mexican Pizza Premium Recipe Mexican Pizza2This quick, inexpensive and delicious personal-sized pizza recipe is a busy weeknight favorite. Divide this simple no roll, hand-pressed crust into two mini-sized, kid-pleasing pizzas. This crust costs under a quarter to make and assembles in less time than it takes to preheat the oven. Keep dinner quick and simple with ...
  • Mini Burgers Premium Recipe BurgersThese burgers are kid friendly in size, hearty and realistic in texture. Serve them up with PD Mini Burger Buns and you’ll have more room on your plate for all of the delicious side dishes at the BBQ, PD picnic or potluck. Both grilling and oven baking directions are included for year-round burger enjoyment. ...
  • Mini Fruit Pies Premium Recipe Pie Tower - © ProtectiveDiet.comI’ve created mini pies with the health benefits of a bowl of oats. Why eat boring old oatmeal? Now you can have pie for breakfast! These are perfect for a special brunch or tea party.
  • Mini Pizza Puffs Premium Recipe Mini Pizza Puffs In A BbasketThese little oil-free Notzzarella Cheeze stuffed pizza nuggets are perfect for children of any age and make awesome football season game snacks. Present them in a parchment paper lined pub basket and they will never guess they are eating their way to optimal health with a Protective Diet.
  • Mint Chocolate Chip Ice Cream Premium Recipe Mint Chocolate Chip Ice CreamThis creamy sugar-free ice cream will satisfy the kids’ summertime frozen treat quota and keep the whole family on the fast track to optimal health. Don’t let the picky eaters know about the spinach; after tasting this creamy familiar frozen treat, they’ll never guess that it’s full of antioxidants.
  • Mushroom Gravy Recipe & Cooking Video Mushroom GravyThis gravy has a rich browned mushroom and onion flavor with a shiny texture made to dress Not So Fat So Mashed Potatoes and Stuff Yourself Stuffing. This simple recipe is one you must try.
  • Mushroom Soup Premium Recipe Mushroom Soup - © ProtectiveDiet.comThis hearty and thick mushroom soup is a stick to your ribs meal in itself. Its beautiful golden color with flecks of fresh green parsley make this soup look like a masterpiece. Don’t tell anyone it was fast, easy and inexpensive to put together they would never suspect.
  • Nacho Waffles Premium Recipe Nacho WafflesEasy two-ingredient corn waffles are fun, inexpensive and rewarding to make. Top them with exciting and colorful Protective Diet Loaded Nacho toppings, Veggie Chili, Sloppy Jerry’s or serve them plain and simple with a cup of soup or salad. Enjoy these golden, whole grain, gluten-free cakes for breakfast, lunch, dinner or freeze them ...
  • No Fat Not-Yo Cheeze Sauce Recipe no fat not-yo cheeze sauceThis recipe amazes me with its perfect texture and spicy flavor every time I make it. It’s a perfect nacho topper and fabulous dip for cooked veggies. Also a great spread for faux grilled cheeze.
  • Not So Fat So Mashed Potatoes Recipe Mashed Potatoes - © ProtectiveDiet.comThese mashed potatoes have all the creaminess of a full fat mash up. This recipe adds the option of a simple garlic version I highly recommend trying. They are a winner served with Mushroom Gravy.
  • Oat Flour Flat Bread Recipe Oat-Flour-Flat-Bread-200x200A simple to roll out and bake gluten free flat bread. It is delicious topped with hummus or served plain with soup and salad. It also makes a crispy gluten free pizza crust.
  • Oat Milk Recipe & Cooking Video Oat MilkThis homemade Oat Milk recipe eliminates the additives found in plant based milks. It will save you money and trips to the market. It tastes just like oats and has a smooth and thick texture.
  • Oat and Yogurt Parfait Premium Recipe Oat and Yogurt ParfaitLove at first bite was my experience with these ready-made grab and go colorful jars of breakfast. My schedule has become jam packed and this recipe makes breakfast a no brainer I can prep days in advance. The simple whole food ingredients are all stocked in your PD pantry and freezer. All ...
  • Onion & Chive Creamy Cheeze Premium Recipe Creamy Cheeze - © ProtectiveDiet.comWhen I spread this guilt free creamy rich onion cheeze on a whole grain English muffin, I question that this is really low cal and good for me. Someone pinch me am I dreaming? Thanks to Protective Diet I can have flavorful creamy cheeze, lower my cholesterol and fit in my skinny jeans.
  • Onion & Herb Smashed Potatoes Premium Recipe Onion & Herb Smashed PotatoesDon’t bother making gravy for these bold mashed potatoes; they are awesome on their own. Use the slow cooker recipe shortcut and have these on the table in ten minutes. Creamy and loaded with flavor, your kids will be begging for PD Onion & Herb Smashed Potatoes.
  • Onion Rings Recipe onion rings 1 - © ProtectiveDiet.comThese crispy baked onion rings are so delicious and impressive to present as a starter or snack, but the best part is how easy and successful this recipe turns out. They taste so indulgent it feels like you’re cheating.
  • Onion Sandwich Rolls Premium Recipe Onion Sandwich RollsAt last, we have soft whole grain onion sandwich rolls that taste great and are easy and inexpensive to make. I’ve created a simple way to keep my buns perfectly soft without adding white refined flour, isolated gluten, eggs, or oil. These beautiful 4 ounce buns are perfection at only 210 calories each ...
  • Orange Chick’n Premium Recipe Orange Chick'n 1This sweet, sticky & tangy classic Chinese dish received a special Protective Diet make-over. It looks just like the original and the sauce will have you second guessing if it’s the real deal. After you’ve made PD Orange Chick’n, you will understand why so many people are happily achieving and sustaining their health ...
  • Original Awesome Sauce Premium Recipe Original Awesome SauceSriracha, the world’s most popular hot sauce has been given a Protective Diet makeover. Like the original, it is sweet with flavors of garlic and red chilies, but this version is free of additives, sugar and oil. I’m thrilled it is finally back in my refrigerator door topping Protective Diet Vietnamese Spring ...
  • Oven Baked Pancakes Premium Recipe Oven Baked Pancakes - © ProtectiveDiet.comStop sweating over a chemical extruding non stick griddle with these oil free, egg free, sugar free pancakes with a gluten free option. Mix up a batch and bake them up in just 8 minutes.
  • Oven Fries Premium Recipe Oven Fries - © ProtectiveDiet.comFrench fries will make most people throw in the towel on a diet and yell mercy. My recipe for healthy fries will cut out all the fat and make room for a super sized order every day of the week. Did you know that a potato has more fiber in it than oatmeal? ...
  • Oven Roasted Garlic Recipe Oven Roasted GarlicThe smell of this simple garlic delight is intoxicating. It becomes sweet and mild in flavor and perfect to spread on fresh hot bread. This is my plant based butter.
  • PD Latte Premium Recipe PD Latte - © ProtectiveDiet.comWhen we stop consuming coffee, our physical addiction to it passes within a day or two. The memory of the habit can be our biggest challenge. It will beckon us when we pass a shop and smell the intoxicating aroma of beans being ground or brewed. I encourage you to maintain this ...
  • Pizza Sauce Premium Recipe Pizza Sauce - © ProtectiveDiet.comThis fast, fresh and flavorful pizza sauce has superior flavor to any canned sauce on the market. It will save you a couple of dollars per pizza along with the empty sugar calories, oil, dairy and food additives found in the leading brands. In just five quick minutes you will be dipping, ...
  • PD Sweet & Spicy BBQ Sauce Premium Recipe BBQ Sauce Pic 1Are you tortured with the sweet smell of BBQ sauce filling the summer air? I refuse to stand by without rewarding you for your commitment to breaking up with this sticky and devilishly sweet sauce. This special sugar-free PD sauce will make all your BBQ dreams come true. I’ve been dipping, topping ...
  • Gluten Free Peach Pie Premium Recipe Peach Pie - © ProtectiveDiet.comWhen peaches are abundant and in season this is a perfect way to enjoy them on a Protective Diet. Who knew we could promote optimal health pie?
  • Peanut-less Peanut Sauce Premium Recipe Peanut-less peanut sauce - © ProtectiveDiet.comThis sauce is perfect as a dip for Vietnamese Spring Rolls or for tossing with a cold noodle salad. It has the body and flavor of a spicy Thai-style sauce, free of the saturated fat and excessive calories that peanuts serve up. Go ahead and double dip that spring roll. This is ...
  • Pepper Poppers Premium Recipe Studio_20150122_215805Breaded & baked, spicy or mild, Protective Diet has the perfect Super Bowl half time snack for everyone. Serve these easy-to-assemble impressive starters and introduce your friends to what a PD is all about. This is the ultimate in whole plant based health food disguised in junk food camouflage. Most people won’t ...
  • Perfect Pesto Sauce – Oil, Nut and Cheese Free Recipe Perfect Pesto Sauce- ©ProtectiveDiet.comThis quick summer dinner recipe is ideal when basil is abundant and you don’t want to spend your time indoors. Its bright garden fresh flavor combined with satisfying pasta is a pleaser every time.
  • Pho Premium Recipe pho main photoI have paid great respect to this beloved Vietnamese soup by keeping all the unique spices exactly the same, and removing all of the saturated fat found in the original. This big bowl of clear, dark, flavorful broth, filled with noodles and the excitement of the aromatic fresh toppings will have you simmering up ...
  • Pickle Relish Premium Recipe Pickle RelishProtective Diet Pickle Relish is sweet and tangy without the sugar, additives and dyes found in typical relish. Top off a PD BBQ Burger, give your “Tuna” Melt a zing, or whip up some unforgettable dairy-free Tartar Sauce. This relish will stay fresh for a month. It’s so delicious, it probably won’t ...
  • Pickled Pepper Rings Premium Recipe Pickled Pepper RingsMake a perfect salad garnish or add a fabulously spicy layer on a BBQ Burger with these pickled pepper rings. Slip some in a Green Burrito and enjoy the warmth and excitement. I’ve created a mild, colorful alternative for those who aren’t into sweating through meals. Spicy food connoisseurs, to ...
  • Pico de Gallo Especial Premium Recipe Pico de Gallo EspecialEnjoy this special starter on Baked Tortilla Chips or serve it as a main dish on crunchy baked Tostadas. Bright in flavor and color, this dish is loaded with the anti-cancer benefits of cruciferous veggies. Make it mild or turn up the heat and stimulate those feel-good hormones called endorphins. This recipe ...
  • Pita Pizza Recipe & Cooking Video Pita PizzaThis quick easy weeknight meal is fun and easy to assemble. The smell of the sauce baking will have everyone running to the kitchen. Forget greasy delivery when you can have pita pizza.
  • Plant Based Yogurt Premium Recipe Plant Based YogurtLeave it to the team at Protective Diet to come up with the healthiest and easiest low calorie plant based yogurt recipe free of chemical additives. It takes less than one minute to prepare and costs under $2.00 per quart. Get your yogurt makers ready, because we have come up with some exciting ...
  • Popcorn Recipe Air Popped CornThis whole grain treat is a no brainer. Pick up an air popper, organic corn kernels and get popping.
  • Popcorn Shrimp Premium Recipe Popcorn ShrimpBreaded, baked, crispy, and delicious PD Popcorn “Shrimp” is one of my new favorite recipes. Set down a basket of these little, golden, crispy, surprisingly gluten-free, indulgent-tasting nuggets and you’ll rename them Disappearing Popcorn “Shrimp”. This is a perfect party starter. Confuse your friends and family with this fried food classic. ...
  • Popeye’s Pantry Pasta Recipe Popeye's Pantry PastaThis is a quick and colorful dinner you can assemble with only one fresh ingredient. Keep these pantry stapes on hand and all you have to pick up is fresh spinach.
  • Potato Corn Chowder Premium Recipe Potato Corn Chowder - © ProtectiveDiet.comThick and rich chowder with the sweetness of corn and heartiness of potatoes is easily prepared in a pressure cooker, slow cooker or on the stove top. There’s nothing better than a quick and easy one pot meal that tastes like you labored over the stove all day.
  • Potato Kugel Premium Recipe Potato Kugel - © ProtectiveDiet.comJews believe that eating kugel on the Jewish Sabbath brings special spiritual blessings. I wouldn’t want anyone to miss out on this wonderful tradition due to dietary consciousness. Now we can all enjoy kugel, promote our heath and celebrate special blessings.
  • Potato Pancakes Recipe Potato Pancakes - © ProtectiveDiet.comI have fond memories waking up to my mom’s potato pancakes topped with applesauce. She and I worked together to give them a Protective Diet makeover. We removed the oil and eggs and held them together using a burger press. Top these golden pancakes with applesauce and homemade dairy free sour cream.
  • Pozole Rojo Premium Recipe Pozole - © ProtectiveDiet.comPozole is a soup that eats like a meal and is traditionally served in Mexican homes on holidays. This soup in Mexico is like turkey and stuffing on Thanksgiving in American. Evelia Cruz adopted a Protective Diet and thought she had gained so much knowledge from me, but the feeling was mutual. She taught me ...
  • Pressure Cooker Pasta Dinner Premium Recipe Pressure Cooker PastaThis is a pressure cooking one pot dream come true. Your Protective Diet Pantry will have all the ingredients needed to simply toss together this easier-than-easy dinner that tastes oven-baked and smells divine. Add this simple recipe to your weeknight meal rotation and enjoy smiles from satisfied diners all around the table.
  • Pumpkin Pie Pudding Premium Recipe Pumpkin Pudding - © ProtectiveDiet.comThis creamy pudding has the flavors of fall and texture of whole chia seeds. It’s loaded with organic ingredients perfect as a holiday dessert, a nutrient dense breakfast or after school snack.
  • Queso Dip Premium Recipe Queso Dip - © ProtectiveDiet.comHot cheezy dip that is perfect for a party, Sunday football or dinner for one. This dip is so health promoting I invite you to enjoy it for dinner. After you experience how deliciously indulgent it tastes, there will be no encouragement needed. It cooks up in just 15 minutes, the same ...
  • Quick-Bake Mini Party Pizza Quick Bake Mini Party PizzaAt last we have a homemade, no-mess, yeast-free, no-rise, no-roll, quick-bake pizza with a gluten-free option. I perfected what real Chicago thin crust pizza is all about, crispy on the bottom with a slight chewy tenderness under the sauce. These are fast to prep and quick to bake. Mini Party Pizzas are ...
  • Quick Red Pasta Sauce Premium Recipe Quick Red Pasta Sauce 2 - © ProtectiveDiet.comThis sauce is way better than any store bought jarred sauce. It is loaded with classic Italian flavors, free of sugar and oil and simple to make. Use it to layer up a Spinach Lasagna, toss together your Baked Ziti or simply toss with hot whole grain pasta. Keep all the ingredients ...
  • Raw Ruby Kraut Premium Recipe Raw Ruby KrautProbiotics are found naturally on the surface of all fruits and veggies. Use this sauerkraut recipe to make them multiply with a simple process called lacto-fermentation. It’s fun and inexpensive to make your own raw, fermented, dairy-free probiotics. The health food store shelves are lined with expensive little jars filled with ...
  • Red Enchiladas Recipe Red EnchiladasThese authentic red enchiladas sauce is like nothing you’ve ever tasted, well unless you’re Mexican. I was lucky enough to learn this sauce recipe from a PD Workshop student while I was converting some of her mother’s traditional favorites to fit a Protective Diet. She laughed when I was under the impression red ...
  • Red Lentils with Spinach and Roasted Garlic Recipe Red Lentils with Spinach and Roasted GarlicThis hearty red lentil dish is rich with roasted garlic flavor. It’s one of my favorite throw together dishes using fast cooking red lentils.
  • Rice Milk Recipe Rice Milk - © ProtectiveDiet.comHomemade Rice Milk is very white in color and has a neutral flavor. Making fresh milk will eliminate the additives and preservatives in packaged milks and save you money. This is my favorite milk.
  • Roast-less Pot Roast Recipe Roast-less Pot RoastThe aroma of this roasting in the oven brings me back to my childhood. The browning of the onions and the flavors brought out by roasting are hardy, rich and a man pleaser.
  • Roasted Broccoli with Lemon Recipe Roasted Brocoli with LemonSimply brighten up your roasted broccoli with a fresh lemon finish.
  • Roasted Corn Premium Recipe Grilled Corn 2Summertime is here and fresh corn is abundant and sweet. Nature has provided a naturally perfect package in which to roast your corn. Kids love to peel back the husk to create a built-in handle. There’s no need to waste your time soaking or wrapping those ears; this is the most delicious ...
  • Roasted Pomodoro Pasta Premium Recipe Roasted Pomodoro Pasta PD-Ed Exclusive RecipeThis sweet, roasted tomato sauce has a mild garlic flavor and is perfect to prepare at the end of the summer when tomatoes are abundant and garden herbs are at their peak. Protective Diet will spare your body empty fat calories with this oil-free recipe makeover.
  • Roasted Squash Recipe Roasted SquashThis easy way to prepare squash builds sweet roasted flavor with very little preparation and no peeling. Enjoy it straight out of the bowl nature provided or blend it up for a soup base.
  • Roasted Squash Curry Recipe Plated Roasted Squash CurryThis is a beautifully colorful golden curry rich with the spicy flavors of India. Toasting the cumin seeds brings out their spicy flavor and adds depth to this curry dish.
  • Roasted Squash Soup with Smoked Paprika Recipe Roasted Smoke Soup with Smoked PaprikaThis is a simple blended soup with roasted smoky warm flavors of ground cumin and paprika.
  • Rustic Roasted Tomato and Basil Soup Recipe rustic roasted tomato basil soupThe roasted tomatoes add a nice texture while increasing the intensity of tomato flavor in this soup. The fresh herbs give this soup a fresh finish.
  • Salad Chips Premium Recipe Salad Chips featured imageI’m always trying to duplicate my favorite restaurant salads. Those salads were huge and loaded with different textures, sauces, and dressings. They were my weaknesses when dining out before adopting a Protective Diet. They were serious waistline expanders, topped with sugar- and fat-filled dressings and fried crispy toppings. I was always ...
  • Salsa Molcajete Recipe & Cooking Video salsa molcajete 1Simple roasted jalapenos and roasted tomatoes give this salsa deep flavor. Only four ingredients give this authentic salsa all it needs to become a regular recipe in your home.
  • Salsa Roja Recipe prepared salsa rojaThis is a simple spicy salsa bursting with a toasted chili flavor. It’s naturally addictive. You will find yourself topping everything with it.
  • Salsa Verde Recipe & Cooking Video salsa verdeAuthentic green salsa is made deliciously simple with this easy recipe. The bright flavor of the tomatillo is something I’m so grateful to learn about from my dear friend Eve. She has taught me her knowledge of Mexican ingredients and flavors.
  • Seasoned Crispy Crackers Premium Recipe Seasoned Crispy CrackersProtective Diet crackers are gluten-free, flour-free, fat-free, flavorful, and easy to make with just one whole grain ingredient. Seasoned Crispy Crackers are an inexpensive and healthy way to scoop up PD Hummus, Mercury Free “Tuna” Salad, Skinny Chick In Salad or enjoy with sliced Notzzarella Cheeze and King Sauce. They cost just pennies ...
  • Shamrock Shake Premium Recipe Shamrock ShakeIn March everyone is racing to the drive-thru to pick up a 16 oz, 660 calorie, sweet minty green creamy treat before the month ends. How about a 16 oz Protective Diet version for just 250 calories that you can enjoy all year round? This one is loaded with health promoting ingredients unlike the ...
  • Shortcut Potatoes Premium Recipe Main Short Cut Potatoes picI love simple baked potatoes with salads or topped with Veggie Chili, Cheeze Sauce and Sour Cream Dream. I never seem to have a full hour to wait for them to bake, so I created this recipe that produces an even tastier baked potato in half the time. I pack them in my ...
  • Skinny Chick in Salad Premium Recipe Skinny Chick In Salad - © ProtectiveDiet.comThis creamy salad tastes just like the deli original without the unhealthy calories from oily egg filled mayo and cholesterol laden chicken. Pack up a Skinny Chick in Salad sandwich and have a lunch to look forward to.
  • Slow Cooker Golumpki (Cabbage Rolls) Premium Recipe Cabbage Rolls 1Enjoy this home cooked hearty Polish classic with a Protective Diet makeover. This recipe is complete with a technique video along with four cooking options including pressure cooking, slow cooking, stove top and oven baked methods. You’ll become a plant based chef in just one try with simple to follow directions using easy ...
  • Slow Cooker Sloppy Jerrys Premium Recipe Sloppy Jerry'sSloppy Joes are all about the sauce. I made this version with a sauce so sweet and wonderful I had to name them after Jerry. These are perfect to prepare in the morning on a lazy summer day, when you don’t want to be indoors cooking over a hot stove. There’s ...
  • Soft Pocket Bread Premium Recipe Soft Pocket Bread - © ProtectiveDiet.comChicago is home to a place called Pockets, specializing in dressed and tossed salads stuffed inside fresh baked pocket bread. I have recreated this delicious lunch special with Protective Diet Pocket Bread. Each pocket weighs in at only 160 calories. Stuff them full of dressed salad and serve up a deliciously satisfying low-cal ...
  • Sour Cream Dream Recipe Sour Cream Dream - © ProtectiveDiet.comThis creamy dairy free topping is just what you need to make your tostadas, loaded nachos, tacos, baked potatoes and veggie chili complete. Go ahead and top everything with this perfect creamy addition that is nutrient dense and guilt free.
  • Southwestern Pasta Toss Recipe southwestern pasta tossThis fast and flavorful toss together pasta dish has a southwestern flare. This is a delight with the spice of salsa and the cooling lime and refreshing cilantro.
  • Southwestern Ranch Dressing Recipe Southwestern Ranch DressingThis spicy southwestern style salad dressing has a creamy base to smooth out the heat. The chia seeds thicken the base enough to coat your salad without the runoff problem of oil free dressings.
  • Spanish Rice Premium Recipe Spanish Rice - © ProtectiveDiet.comThis traditional Mexican rice is perfectly prepared using my easy stove top method or a presser cooker. Server this heart healthy oil free version as a side dish with Beef-less tacos at your next fiesta.
  • Spätzle Premium Recipe Spätzle - © ProtectiveDiet.comThese handmade German noodles are traditionally loaded with saturated fat. Protective Diet has created an egg free Spätzle for you to drop into soup, cover with Mushroom Gravy or enjoy plain.
  • Spices & Herb Vinaigrette Premium Recipe Spices & Herb VinaigretteThis is a remake of an old favorite from the mall where I worked as a teenager. It was served at Loves, a pick your toppings salad take away place. This was the most popular dressing they served, light, sweet & loaded with spices & herbs. I loved Loves because they ...
  • Spicy Asian Dipping Sauce Spicy Asian Dipping Sauce - © ProtectiveDiet.comThis is a tangy spicy dipping sauce that compliments Asian Dumplings or Fresh Spring Rolls
  • Spicy Asian Noodle Salad Recipe Spicy Asian Noodle Salad - © ProtectiveDiet.comThis colorful spicy oil free Asian inspired cold noodle salad is a great picnic or BBQ dish. Perfect to serve at your next summer party.
  • Spicy Dill Pickles Recipe Spicy Pickles - © ProtectiveDiet.comThese healthy crisp and fresh refrigerator pickles are low in sodium, free of MSG, corn syrup and sugar. Perfect for a picnic or a summer garden party.
  • Spicy Green Enchiladas Recipe Spicy Green EnchiladasThese garlic potato filled corn tortilla delights are covered in an authentic green sauce made from fresh tomatillos. This recipe is so simple, yet this dish has an all day in the kitchen flavor.
  • Spicy Oil Free Curry Recipe & Cooking Video spicy oil free curryCurry evokes thoughts of the deep rich flavors of India, but I also think of the excessive oil used in the preparation. My colorful recipe allows for only the deep flavors without the use of any oil.
  • Spicy Szechuan Green Beans Recipe and Cooking Video Spicy Szechuan Green Beans - © ProtectiveDiet.comThis is a spicy takeout lovers oil free dream. Shiny garlic tamari gravy laced with chilis, coats fresh green beans with Asian style rice noodles. This is a gluten and oil free dish that will satisfy any craving for oily and salty takeout.
  • Spinach Dip Recipe Spinach Dip - © ProtectiveDiet.comThis is an old school 80’s style dip with a Protective Diet makeover. All the creaminess and soup mix flavor of the original party favorite without any of the fat or MSG. Do your friends a favor and serve this at your next party. They will never know it isn’t the full ...
  • Spinach Lasagna Recipe & Cooking Video spinach lasagnaThis version will please traditional lasagna lovers. This simple recipe will teach you how to create the texture of ricotta using tofu. I recommend doubling this recipe because it is always a hit.
  • Split Pea Soup Recipe yellow lentil soupThis recipe was created for all day simmering soup flavor in just 30 minutes. I nick named my electric pressure cooker The Life Changer. It makes this soup rich and hearty in no time at all.
  • Steel Cut Oats Recipe Steel Cut Oats - © ProtectiveDiet.comThis recipe is for morning time efficiency. Enjoy perfectly cooked steel cut oats without babysitting a pot on the stove. If you don’t like mushy oats or time is an issue this recipe is for you.
  • Strawberry Corn Cakes Premium Recipe Strawberry Corn CakesThese golden berry-filled corn cakes are fun to make and perfect to prepare when sweet strawberries are in season. This recipe was inspired by a visit to the beautiful strawberry fields of Carlsbad, California. I combined my love of corn, fresh berries and a take-it-and-go style breakfast cake. I suggest you find the ...
  • Strawberry Lemonade Refresher Premium Recipe Strawberry Lemonade RefresherSip on this Protective Diet sugar-free Strawberry Lemonade to cool off and rehydrate this summer. This blended up beverage is made of pure antioxidant rich ingredients and nothing else. Perfect to serve at a party or bottle up and treat yourself right at the gym.
  • Strawberry Poppy Seed Dressing Recipe Strawberry Poppy Seed Dressing - © ProtectiveDiet.com This is a sweet nutrient dense dressing free of sugar and oil. It will transform a simple spinach into an exciting salad bursting with bright flavor.
  • Stuff Yourself Stuffing Recipe stuff yourself stuffingThis dish is holiday perfection in a pan, filled with cubes of bakery bread and all the fresh herbs of the season. It is a family favorite when topped with Mushroom Gravy.
  • Stuffed Bell Peppers Recipe stuffed bell peppersThese have old fashioned home cooked appeal. The aroma of them baking sends me back to my childhood. I’d run in the door and guess from the delicious smell what my mother was cooking up for dinner.
  • Stuffed Mushrooms Premium Recipe Stuffed MushroomsThis easy-to-prepare starter will be a hit at your next fancy cocktail party or will easily get their attention at half time during the football game. These single bite button mushrooms are packed with a spicy or mild Italian “Sausage”-style filling. These are stuffed mushrooms with a Chicago flare.
  • Summertime Slow Cooker BBQ Beans Premium Recipe Summertime Slow Cooker BBQ BeansThese aren’t ordinary open the can and warm um up style baked beans. They have gourmet Foodie appeal along with traditional flavors. Make them for an exciting addition to a summertime BBQ. This easy prep, set it and forget it recipe is perfect for hot days when turning on the oven ...
  • Swedish “Meatballs” Premium Recipe Swedish "Meat" Balls - © ProtectiveDiet.comTender nuggets of Swedish goodness covered with savory gravy are perfect served up as an hors d’oeuvre or over mashed potatoes as a hearty main dish.
  • Sweet and Sour Stir-fry Premium Recipe Plated Sweet & Sour Stir Fry - © ProtectiveDiet.comProtective Diet has made it possible to have delicious sweet and savory Chinese, without the thirsty hangover of oily, sugar filled, MSG laden takeout. The sauce is loaded with health promoting ingredients that boost your energy and satisfy your international taste buds.
  • Sweet Awesome Sauce Premium Recipe Original Awesome SauceThis sauce is a mild heat-free version of the original Awesome Sauce. I didn’t want any kids or spice opposed PD peeps to be left out of the Awesome Sauce excitement. Like the original it is sweet with flavors of garlic, but free of the spice. I encourage you to start your hot ...
  • Sweet Garlic Chili Sauce Premium Recipe Sweet Garlic Chili Sauce - © ProtectiveDiet.comWhen sugar ruled my life, I dipped everything in this sweet and spicy sauce. I’m thrilled to be enjoying it again, free of the empty sugar calories and loaded with tangy flavor. Serve with Vietnamese Spring Rolls, steamed veggies with brown rice or use it as a dip for Oven Fries. ...
  • Sweet Garlic Goodness Recipe Sweet Garlic Goodness - © ProtectiveDiet.com This dressing is sweet from the addition of stevia and thick from the use of chia seeds. Go ahead and pour it on it’s good for you, unlike most oil and sugar filled dressings.
  • Tabouli Salad Recipe Tabouli - © ProtectiveDiet.comThis middle eastern style salad is easy to prepare. It’s loaded with detoxifying parsley and bursting with the bright flavor of fresh lemon. It holds up well in the refrigerator for several days.
  • Taco Slaw Premium Recipe Taco Slaw featuredFresh, crunchy and cooling would best describe this quick-prep flavorful slaw. This recipe transforms simple Protective Diet tacos from good to gourmet with just four inexpensive ingredients. Cabbage offers our cells serious protection, but it is one of the most overlooked values in the produce section. Pick up a cabbage this week. ...
  • Tamale Pie Premium Recipe Tamale PieThis family-style casserole is filled with hearty, Southwestern ingredients shaped into a savory pie. It’s simple to prepare, with spicy or mild options to please everyone. If you enjoy easy prep dinners with bold flavors, you’ll love PD Tamale Pie.
  • Tartar Sauce Premium Recipe Tartar SauceCreamy and delicious dairy-free Protective Diet Tartar Sauce is almost too good to be true. Enjoy this tangy spread layered on a Filet-No-Fish Sandwich or wake up your inner child and scoop it up with some Fish-less Sticks. Don’t stop there! Use it in place of PD House Mayo in the Mercury-free ...
  • Three Bean Salad Recipe Three Bean Salad - © ProtectiveDiet.comAll of the flavor is delivered in this deli classic without any of the fat and sugar of the original. Perfect served as a sandwich side dish or pack it up as a great work lunch main dish.
  • Tomato Cream Sauce Over Pasta With Spinach Recipe & Cooking Video tomato cream sauce over pasta with spinachI created this rich creamy garlic sauce bursting with tomatoes and herbs to fill the void of my favorite pasta dish Rigatoni a la Vodka from my old neighborhood Italian place in Chicago.
  • Tostadas Recipe Tostadas - © ProtectiveDiet.comThese are easy to make, colorful and work well for a party or a week night meal. Kids love to help layer them up and choose their toppings. Save hundreds of calories with this baked and plant based nutrient dense version.
  • “Tuna” Melt Premium Recipe Tuna Melt PD-Ed Exculsive RecipeProtective Diet perfected a deli style mock tuna melt with oil and dairy-free mayo, to satisfy the health and environmentally conscious sandwich lover. Remove the toxic contaminants from your tuna sandwich and help save our over-fished seas. This recipe is sure to please, with all the texture and flavor of the traditional deli classic. ...
  • Tzatziki Sauce Recipe Tzatziki Sauce - © ProtectiveDiet.comThis creamy garlic sauce with bright flavors of lemon, dill and cucumber is free of all the fat and cholesterol of the original, but you’d never guess it wasn’t the indulgent real deal. It’s delicious simply scooped up with Baked Pita Chips. Serve it with a veggie filled fresh pita or layer it ...
  • Ultimate Plant-Based Mayo Premium Recipe Ultimate Plant-Based MayoProtective Diet sandwiches are now even better with this Ultimate Plant-Based Mayo which is so deliciously creamy, simple and inexpensive to make. I’ve enjoyed the PD House mayo and the PD Whipped Miracle Spread, but this version has become my absolute favorite. My taste buds have come alive after years of practicing a ...
  • Unfried Black Beans Recipe unfried black beansOil is not needed with so much flavor and natural creaminess in these custom made beans. These were the key to weight loss for a student who ate traditional Mexican food going through my workshop. Serve them in a fresh corn tortilla, top some nachos or with a fresh salad.
  • Unfried Rice Premium Recipe Unfried Rice - © ProtectiveDiet.comThis recipe will have you tossing out your takeout menus. You will be serving up all the flavors and satisfaction of Chinese takeout, but none of the oil and MSG. Add your favorite fresh veggies and make some of the best fried rice you’ve ever tasted.
  • Vanilla Cupcakes Premium Recipe CupcakesProtective Diet style birthday parties are sugar-free and totally on plan with these sweet golden personal cakes topped with PD Creamy Chocolate Frosting. Celebrate birth & life with the healthiest cupcake ever created. Birthday wishes do come true!
  • Vegetable Broth Premium Recipe Vegetable Broth IngredientsHomemade veggie broth is easy and has great rewards such as cutting costs, reducing package waste, using quality ingredients, eliminating or reducing the sodium content. I have included a few tips on how to always have a stash of broth or ingredients to start a batch.
  • Veggie Chili Recipe Veggie Chili - © ProtectiveDiet.com This is a quick toss together perfect for the slow cooker southwestern chili recipe. You can turn up the spicy heat to your preference or keep it simple and mild.
  • Veggie Kebabs Premium Recipe Veggie KebabasSummertime meals on the grill are my favorite. I’ve come up with the perfect oil and sugar-free marinade that sticks to veggies and is loaded with flavor. Get some skewers ready and turn on that grill. It’s BBQ time!
  • Veggie Soup & Dumplings Premium Recipe 20150204_144945These dense and chewy dumplings are one of my childhood favorites. I can remember fishing for them out of a bowl of my mother’s homemade soup. Veggie Soup and Dumplings is a quick, simple, inexpensive, and perfect hearty, whole-grain home-cooked wintertime meal. If you are serving kids, skip the soup ...
  • Vietnamese Spring Rolls Premium Recipe Spring Rolls - © ProtectiveDiet.comFresh and beautiful describes these little bundles of salad that you can eat with your hands. They are the perfect vessel to top with Peanut-less Peanut Sauce or Sweet Garlic Chili Sauce. Don’t be intimidated by this recipe, they are raw and there is nothing to burn. My video will make wrapping ...
  • Whipped Lemon Fluff Premium Recipe FluffThe fluffy texture of this no-bake dessert reminds me of the Dream Whip creations I adored in the 70s. The fresh & light citrus berry flavor will have everyone lining up for a seconds. The ease in preparation, and health-promoting sugar-free ingredients will have you happy to oblige. Whipped Lemon Fluff looks impressive with ...
  • Whipped Miracle Sandwich Spread Premium Recipe Whipped Miracle Sandwich Spread PD-Ed Exclusive RecipeIt’s been years since I’ve tasted the tangy zip of Miracle Whip, because of its sugar, dairy and high fat ingredients. With a little innovation and creativity, it’s made its comeback, PD style! This PD mayo-style dressing offers everything I remember about this classic sandwich spread.
  • Whole Wheat Pita Bread Recipe & Cooking Video whole wheat pita bread This deliciously simple organic preservative free bread is so easy and rewarding to make.
  • Yellow Lentil Soup Recipe yellow lentil soupThis rich in color and flavorful recipe was created to replace my favorite Middle Eastern restaurant’s house soup. The flavors are the same without any oil. It has that all day simmered flavor.
  • Not Yo Mama’s “Meat” Loaf Premium Recipe Not Yo Mamas Meat Loaf 1Back in the 70s my mom made a free formed meatloaf that she called The Blob. I created one with more eye appeal and improved nutrition. This loaf is loaded with flavor and texture, and slices beautifully. I think my mom will be as thrilled with this recipe as I am celebrating her ...
  • Zesty Italian Dressing Premium Recipe Salad SauceI’ve created the best tasting oil-free salad dressing that is only 125 calories for the entire batch! This dressing is sweet without the use of sugar and has the body of an oil-rich vinaigrette. It’s the Protective Diet version of the Good Seasons Italian Dressing packet I grew up making in the 70’s. ...
  • Zucchini Bread Recipe Zucchini Bread - © ProtectiveDiet.comThis satisfyingly simple health bread recipe is a perfect treat served with tea, as a dessert or go ahead and have it for breakfast. This guilt free recipe has been created for you to enjoy anytime of the day or night while maintaining a Protective Diet.
  • Unfried Zucchini Sticks Recipe Breaded Zucchini - © ProtectiveDiet.comThese are a great starter to any meal or serve as an indulgent tasting snack that is nutrient dense and surprisingly good for you. You will be impressed how simple they are to prepare.

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