Protective Diet Class #261

Eliminate Produce Waste & Shopping Trips

This class addresses the challenges of confinement at home including taking charge of your health, creating a structured mealtime, and eliminating the need for frequent shopping trips by using long-lasting fresh staples down to the very last protective scraps.

Announcements

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

Vocabulary

Pantry Staples	Food Satisfaction	Dry Browning Technique	Antioxidants	Gut Microbiome
Fresh Restock	Fermented	Herb Storage System	Sulforaphane	Phytochemicals

Action Steps to Thrive Under an Extended Stay at Home

• Take Responsibility for Your Own Health
• Our greatest defense against virus and disease is our immune system. Healthy microbes are the foundation of immunity.
• Stay 100% on plan. Bad microbes in the gut thrive from sugar, animal products, and off plan foods. They do not protect us.
• Populate an immune boosting gut microbiome by eating high fiber foods and incorporating probiotic fermented foods.
• Lactic acid that is produced in fermentation protects the vegetables and when we eat it, it protects us.
• The probiotics in fermented foods live through the heat of cooking and retain their protective benefits.
• Use PD Lifestyle recipes to protect your healthy microbes from environmental and topical toxins.
• Protect your microbes because they protect you. Don’t kill them off with harsh cleaners and hand sanitizers.
• Remove your mask when walking outside. Take in healthy microbes from nature to support your gut microbiome.
• Add black pepper to soups to boost the bioavailability of protective spices, especially the turmeric in PD Broth Mix.
• Include the liquid from canned beans in soup. It is loaded with antioxidants.
• Chop greens 30 minutes ahead of cooking or serve with a raw cruciferous vegetable such as Ruby Raw Kraut for enzyme induced sulforaphane production leading to a range of health benefits from cancer-fighting & detoxification to weight loss.

• Shop Smart to Extend the Utility of Your Fresh Restock
• Your PD fresh restock should include these staples: onions, garlic, potatoes, carrots, celery, fresh parsley/cilantro, cabbage, broccoli/cauliflower, peppers, cooking greens, salad greens, lemons, limes, tomatoes, cucumber, frozen fruits/vegetables.
• Keep longest lasting fresh staples on hand. Before it goes bad roast it, freeze it, or make it into chili and freeze it.
• Collect vegetables skins, peels, herb stems and other scraps in a freezer bag for homemade Vegetable Broth.
• Use every piece. As you chop vegetables throughout the week, save small portions for Scraps Soup at the end of the week.
• Use the “limpest” stuff first:

Learn this money-saving herb storage system that keeps protective fresh herbs viable for 2-3 weeks.	Tender Baby Greens	Baby Spinach & Baby Kale—use first or freeze in the original bag for addition to soups by the handful.
	Hearty Salad Greens	Romaine and Iceberg Lettuce stay fresh longer than other salad greens. Use more tender greens first.
	Fresh Herb Box	Essential soup starters. Long-lasting. Chop & freeze in ½ cup amounts for easy addition to soups.
	Peppers & Chilies	Staples for adding spice. Dice & freeze. Broil soft peppers for King Sauce. Ferment for longest life.
	Carrots & Celery	Essential soup starters. Long lasting. Chop & freeze in ½ cup amounts for easy addition to soups.
	Cruciferous Vegetables	Kale & Collards—rough chop, wash, dry & tightly bag. Dry steam or freeze raw and add to soups. Broccoli & Cauliflower—add stems, leaves and core to soup for additional plant fiber. Freeze to extend life. Cabbage—wrap tightly for weeks of freshness. Add core to soup. Ferment as Ruby Raw Kraut for longest life.
	Potatoes	Keep in a cool, dark place. Use potatoes before you use rice, pasta and other pantry staples.
	Onions & Garlic	For protection & flavor. Keep in a cool, dark place to extend life. Plan for 1 onion/day. Dice & freeze onions if they start to age. Buy a lot of garlic. Freeze separated cloves w/skin on. The Suzy 2 garlic press can handle it. Plant a fresh clove of garlic in a pot of dirt to grow garlic scapes, which can be used like fresh chives.
	Frozen Fruits & Vegetables	Store berries, peas, corn, green beans. Cut/freeze fresh fruit before it over ripens for addition to Yogi Bowls.
	Fermented Foods	Preserve food in the oldest way known and enhance it with lactobacillus & other microbes—PD Ferments.
	Pantry	Watch pantry stocking lessons (032, 033, 034). A well-stocked PD pantry is loaded with meal possibilities.

• Create a Mealtime Structure
• During 30-Day Detox—satisfy your cravings with PD foods. Eat your way through your detox. Snack if it feels good.
• After detox, grazing all day creates lethargy and low food satisfaction at meal times. You need a gap between meals.
• All of our foods are protective. Eating between meals won’t ruin your diet, but will lower appetite excitement.
• Create an herbal beverage ritual that offers an energy boost and a break from work without the need to eat.
• Set a time for meals. Stop the snacks. Give your digestive system a break between meals.
• Make your meal an event. Set the table. Plate the food. Dine with family or friends over video conferencing if you live alone.
• Think ahead to your meals. Defrost needed items. Enjoy the aroma therapy of your food as it is cooking. No chef’s treats.
• Do not put a bite in your mouth until you sit down at the table to eat together. Make the first spoonful amazing.

Cooking Tips

• A 4.5qt enameled cast iron Dutch oven conducts heat evenly & heats up quickly, making dry browning onions twice as fast.
• A thick-bottomed stock pot will dry brown onions differently. Start at medium heat and rotate the pan for even browning.
• A 5.5qt casserole pan is big enough to accommodate a soup or a casserole and transfers from stove top to oven.
• Non-stick cookware cannot be brought to a really high temperature without being ruined.
• Use baking soda and dish soap to clean cookware that needs more than soap and water. Fat free foods clean up easily.
• Add pressed garlic at the end of dry browning, just before adding liquid; aroma therapy is an important part of food satisfaction.
• Make 1 qt. of broth using 2T + 2tsp. PD Broth mix. Vegetables will richly flavor additional water; no need to use more Broth mix.
• Buy chopped dried onion & onion powder in bulk for food cost savings and superior flavor compared to small grocery store jars.
• Freeze tomato paste in 1Tablespoon mounds on a plate. Once frozen, transfer to a bag for easy addition to PD recipes.
• Add frozen peas at the end of soup cooking time to retain the bright green color.
• Add leftover pasta dishes to soups as an ingredient or blend as creamy addition following recipe guidance.
• Clean as you go. The goal is to sit down to eat with the only post-meal clean up being your dining dishes and the soup pot.
• Wash blender jar immediately to prevent the gasket from breaking down prematurely.

Student Q&A

Q: Do the soups freeze well after cooking? (35:15)

Q: Why do we eat white pasta on a Protective Diet, but not white flour? (1:04:50)

Q: What kind of soap should we be using on a Protective Diet? (1: 07:10)

Encouragement

• I want to warn you, you will be bitten by the Workplace for Wellness bug. When you are producing noticeable results in your health you are going to want to be in the kitchen more. This happens to every person that applies this as directed. They get taken back by how effective spending a little bit of time every day preparing their own meals is on their inner health, exterior health, mental health and feelings of success that flow throughout their entire life.
• Someone who is eating dried fruit, cake, etc. is not having the same thrilling taste experience with whole foods that I am.
• A “Wonderful Why”: This stay-at-home time is going to give us all an advantage in food preparation, food savings and realizing what we really use within a week because we are home making all our meals.
• Do your best. Forget the rest. Eat your PD foods. That’s all that matters. You are doing the greatest thing for your future.

“Now is the time to get cooking down pat and get your Workplace for Wellness organized. Get to it. It saved my life and I want it to help you with yours.”

Recommended Recipes

Scraps Soup	Fermented Salsa	Yogi Bowl
Pasta Arrabbiata	Spicy Szechuan Green Beans	Tuber Tonic
Vegetable Broth	Caraway Coffee	Pho
King Sauce	Oil-Free Garlic Naan	Pozole Rojo
Busy Day Chili	Creamy Hummus	Dry Steamed Kale

Recommended Classes

#278 Winter 2020 Fresh Produce Restock	#262 Rebuilding Our Immune system is Our Social Responsibility
#117 Fresh Restock	#053 Garlic Party	#087 Pantry Par Stocking System
#228 Benefits of Fermented Food	#272 Allergies and the Microbiome	#178 All Natural Cleaning

Class Description:

Creating structure with meal times and taking responsibility of your health to flatten the curve

Class URL: https://protectivediet.com/courses/plant-based-grocery-shopping/lessons/class-261-eliminate-produce-waste-shopping-trips/