Protective Diet Class #255

Baking Bread & Following Through on a Protective Diet

This class culminates a year of fermentation education with No-Knead Brine Bread. “Fermentation February” is the perfect time to reignite excitement and maximize chilly days indoors with probiotic kitchen crafts that take flavor and protection to the next level.

Announcements

• Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
• Shop www.protectivediet.com/azure, an independent source for low-cost, high-quality PD staples in bulk.

Vocabulary

Lacto-Fermentation

Microbiome

Probiotics

Workplace for Wellness

Fast Five

Action Steps for Using Brines & Following Through

• Keep Favorite Ferments on Regular Rotation
• Learn the why and how of preserving fruits and vegetables by lacto-fermentation with PD-Ed Fermentation classes.
• Have a ready supply of pre-chopped, long-lasting, ferments in your fridge door for instant flavor, protection, and vitamin enhancing probiotic additions to quick weeknight meals. Ferments take minutes to prepare and add so many benefits.
• Use leftover brines from fermentation to powerhouse your microbiome in a variety of ways:

Make Bread–No-Knead Brine Bread. Enjoy complete recipe guidance along with these pro-tips demonstrated in class:

• Time it Right–Mix dough in the evening & let rise all night or in the morning so it can rise all day and bake at dinner.
• Select Brine–Julie likes the spicy brine from Probiotic Pepper Rings, but any brine or even water works. See recipe.
• Proof Bread in the Instant Pot–Choose a mixing bowl that will fit in the Instant Pot for incubation on the yogurt setting (110˚), which is perfect for multiplying yeast. DO NOT press the yogurt button 2x. This setting will kill yeast/cook the dough.
• Create a Mini Steam Oven–use a 4.5qt dutch oven or smaller. Larger than that is too heavy to handle when fully loaded. Preheat dutch oven and lid on the center oven rack to 450˚. Use caution and thick hot mitts to handle dutch oven and lid.
• Dough Folding Guidance—this is a no-knead bread. Dough is folded into a round by gently tucking opposite edges to the middle. Use a light dusting of flour and an opened palm to prevent sticking. Gently gather it up and flip it seam side down.
• Easy Clean up—Use a prep area near the kitchen sink to shape dough. Brush excess flour from the counter top. Wash hands. Use wet hands in circular motions to loosen dough residue from countertop. Rinse hands. Repeat. Wipe dry. Done.
• Decorate Dough—gently press ferments into the rising dough without deflating it. This is a great use for fermented garlic cloves from Probiotic Pepper Rings. Slice and arrange on top of loaf. Ferments on top can indicate flavors inside the loaf.
• Slice Thinly–use a sharp serrated tomato knife. Thin slices make perfect crostini or open-faced sandwiches.

Use Brine in Rice Cooking Liquid

• Fermented Salsa brine is ideal for cooking rice. You can use ALL salsa brine for cooking liquid, or brine + water + broth mix.
• Add brine in place of 1 cup of water. Add additional needed water. Add broth mix for full liquid amount.

Use Brine in Mayo

• Add 2 Tablespoons of Probiotic Pickled Onion brine in place of vinegar in a batch of Real Plant Based Mayo.

Use Brine in Soup

• Omit the salt and add brine to cooking liquid or make Scraps Soup, which includes brine as an ingredient option.

Use Brine as an Ingredient—populated brine from foundation ferments is used to make more ferments and other recipes.

Foundation Ferments Start with fresh salt brine	Other Ferments Start with populated brine from Foundation Ferments	Other Recipes that Use Brine Use brine from Foundation Ferments
Probiotic Pickled Onions		Spices & Herbs Cracker Mix
Probiotic Pepper Rings		Quarantine Crackers
Fermented Salsa	Probiotic Pickle Relish	Plant-Based Cheez-It Crackers
Fermented Cherry Tomatoes	Kosher Deli Pickles	No-Knead Brine Bread
Protective Probiotic Pepper Sauce	Fermented Ketchup	Red Lentil Dahl
Escabeche Mexican Pickles	Fermented BBQ Sauce	Thanksgiving Rice Pilaf
Cranberry Probiotic Poppers	Fermented Pizza Sauce	Pro Bean Dip

• Follow Through with Your Protective Diet
• We can all do this. All we have to do is get out of our own way and do it. Shut out all the noise and stay focused.

Keep it Simple—Just Keep the Junk Out

• Find something you love and make it over and over. You could eat Yogi Bowls for breakfast, lunch and dinner and you’d be ahead of the game — detoxing, slimming down, reversing heart disease, lowering your cholesterol and blood pressure.

Select Your Fast Five Recipes for a Busy Weekday Meal Rotation

• Choose 5 recipes with pantry ready ingredients that are easy to throw together at a moment’s notice.
• Copy ingredients and brief instructions for quick reference. Post on the inside of your spice cupboard door.
• Try new recipes on the weekend when you have more time, and consider adding them to your rotation.

Quickie Cream of Veggie Soup

Yogi Bowl

Prosciutto Sandwich

Sushi Roll Bowl

Kids Spaghetti

Emergency Foods for When You are Away From Home

• Fresh Fruit–Slice an orange and eat it right off the peel.
• Frozen Fruit–strawberries, blueberries, pineapple, cherries, and mango.

Keep Yourself Engaged–Pick Up Something New

• Venture to a new market in search of unique produce to try, such as pea shoots.
• Add healthy diversity to your microbiome with a different variety of produce each day or each week.

Dive Into the Lifestyle Recipes

• Protect your healthy microbes by eliminating anti-bacterial soaps and hand sanitizers. Use regular soap and water.
• Clean up your cleaning and personal care products to eliminate toxins and free your liver from constant filtering.

Cooking Tips

• White Whole Wheat Flour is whole grain flour from a white wheat berry; offers a smoother texture than classic whole wheat.
• Buy active dry yeast in bulk, not individual packets, and store in freezer to extend storage life long past the expiration date.
• Blend your own oat flour using classic old-fashioned rolled oats, in a high-speed blender, 2 cups at a time, on high for 1 minute.
• Use Probiotic Pickled Onions instead of fresh onions in Mock Tuna Salad and Epic Eggless Salad to boost flavor and protection.
• MEAL IDEA: Open-Faced Sandwiches & Quickie Cream of Veggie Soup

– Thinly slice No-Knead Brine Bread and add a variety of toppings: Mock Tuna Salad, Epic Eggless Salad, Real Plant Based Mayo,

   Plant Based Prosciutto, tomatoes, shredded lettuce, Probiotic Pickled Onions, Probiotic Pepper Rings and pea shoots.

– Add a gourmet twist to the soup: dry brown mushrooms and onions, deglaze with 1 cup water, add 1 tsp. toasted caraway

   seeds (follow guidance in Toasting Grains and Blending Flour), add veggies and follow recipe guidance to complete.

– Make it a party—serve two soup options with smaller bowls. Invite guests to create their own sandwich combinations.

• HOSTESS GIFT IDEA: A small jar of Probiotic Pickled Onions and a loaf of Brine Bread wrapped with parchment and twine.

Student Q&A

Q: Does using brine from Cranberry Probiotic Poppers color the bread pink? (13:30)

Encouragement

• You have power over your body. You have power over your mind. You are the one that is going to make this happen.
• You have every right to want something better for yourself–I’m here with a Protective Diet, a total roadmap.
• There is nothing selfish about living a healthy life. Hindering your health so you can’t be there for your loved ones is selfish.

“I want to make my own bread because it tastes so much better and I have so much energy now. I’m not doing this because I HAVE to anymore. I’m doing this because I LOVE to. I’m doing this because it’s given me my life, it’s given me my energy, it’s given me excitement about healthy food. And there is nothing better than that!”

Recommended Recipes

Roastless Pot Roast

Caesar Salad

Cabbage Soup

Jerry’s Organic Plant Based Yogurt

Recommended Classes

#228 Benefits of Fermented Food	#241 Increasing Protective Lycopene	#192 Co-Cooking Sauerkraut
#229 Fermentation Techniques, part 1	#232 Fermentation Techniques, part 3	#234 Know Your Fast Five
#230 Fermentation Techniques, part 2	#231 Enjoying Fermented Food

Class Description:

This class culminates a year of fermentation education with No-Knead Brine Bread. “Fermentation February” is the perfect time to reignite excitement and maximize chilly days indoors with probiotic kitchen crafts that take flavor and protection to the next level.

Class URL: https://protectivediet.com/courses/follow-through/lessons/class-255-baking-bread-following-through-on-a-protective-diet/