Protective Diet Class #267 Notes:

Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos

In this class I prepare two fun & simple summertime meals starting with a starch and adding bits and pieces from my kitchen for layers of plant diversity. Merging nutritional science with culinary trends, a Protective Diet creates delicious excitement on your plate, meanwhile promoting the gut microbiome and strengthening the immune system for superior endothelial protection.

Announcements

• Julie shares Jane’s testimonial about her unexpectedly delicious 1^st experience with PD Probiotic Pickled Onions.
• Submit testimonials of ALL successes on a Protective Diet (health gains, weight loss, recipe successes, etc.).
• Facebook groups: Protective Diet Living (PDL) is opened to all who are interested in following along. Protective Diet Education supports Premium Programming (live PD-Ed Classes, Chats and Coaching Hour).
• Premium Members can email [email protected] with questions about access, navigation, etc.
• PD Class Notes cannot capture the excitement of being in class. Join us live.
• Post pictures of your Finger Salads and Refrigerator Tacos in PDL.

Vocabulary

Sustainable	Plant Diversity	Gut Microbiome	Probiotic
Nutritional Science	Angiogenesis Inhibitor	Endothelium	Sulforaphane
Culinary Trends	Anthocyanin	50/50 Plate	Phytonutrient

Action Steps for Keeping PD Simple, Exciting and Diverse

• Build Your Meal Around a Starch
• We have nearly 600 Recipes, which makes eating this way totally sustainable.
• Remove meal plan overwhelm: choose a starch to build your meal around.
• Possibilities: Tortillas, rice, pasta, oats, corn, potatoes, crackers, chips, bread, quinoa, etc.
• We tend to repeatedly gravitate toward the same starches (corn tortillas for Julie and pasta for Jerry).
• Our gut microbes appreciate a variety of different plant fibers, so change it up/diversify your starches.
• Julie’s personal rule: 1 starch per meal “because otherwise I eat more starch than salad” & that means less diversity.

• Make it 50/50
• Decide what vegetables to have with your starch: A salad? A cooked vegetable?
• The goal is to build a 50/50 plate featuring half vegetables/half starch.
• Starch offers protection, but this is a way to get more protection into your diet.
• It’s not what we ADD to our diet; it’s what we REMOVE that initially allows our body to heal from disease & disfunction.
• Then adding colorful fruits and vegetables can offer us serious DNA protection.

• Add Plant Diversity
• Set up your kitchen to support adding plant diversity to your meals effortless.
• Cut vegetables the night before and store in containers with a little water to keep crisp.
• Keep a variety of blended flours: lentil, split pea, brown rice, oat, quinoa
• End meals in the summer with a variety of fresh or frozen fruit (3 berry blend for more diversity).
• Keep an Herb Box to easily add parsley, cilantro, green onion, etc. to your meals.
• Vary the Beverages that accompany your meals. Have a shelf for loose teas and an area in the fridge to chill brewed drinks.
• Fermented foods are an easy, fun way to add plant diversity while adding healthy microbes to the gut that send feel-good neurotransmitters directly to the brain. Over time, as you turn over your gut microbiota, they will influence your food choices by making you feel good when you think about, look at and eat beneficial plant fiber.
• Plant diversity promotes healthy microbes and benefits you with the unique phytonutrients each plant offers.

– Blue corn tortillas offer anthocyanins

– Broccoli provides protective Sulforaphane

– Soymilk, tofu, edamame and plant based yogurt are angiogenesis inhibitors

Finger Salad, Chips & Dip	Refrigerator Tacos
Arrange on a platter/board/lazy susan:	Layer on individual plates:
Variety of sliced Bell Peppers, Green Beans, Carrots, Celery, Kohlrabi, Broccoli, Cucumber, Romaine Lettuce,	Cherry Tomatoes Grilled Green Onion Dip (9+) Fermented Salsa (5+) Plant Based Yogurt	Fresh Corn Tortillas (3) Probiotic Pickled Onions Ruby Raw Kraut Pickled Pepper Rings (3+) Probiotic Pepper Sauce (3+)	Escabeche (5+) Tomatoes Cilantro Lettuce Plant Based Yogurt
Serve with a variety of Baked Tortilla Chips (3)
Spices and Herbs Crackers in a bowl (15+)	Optional: Julie’s Beans (9+)
Protective Beverage (2+)	Protective Beverage (2+)
Dessert: Watermelon, peach, kiwi	Dessert: Mini Yogi Bowl with cacao nibs(5+)
Plant Diversity Score = 48+	Plant Diversity Score = 36+
Fun Factor = incalculable	Variations = endless

Cooking Tips

• If you are going to bake PD Corn Tortillas into chips don’t wrap them. Cool before cutting into chips & baking.
• After the second chip rotation, turn off the oven, open the door and leave them there to crisp up.
• Yogurt builds and thickens as you use yogurt for your next starter instead of powdered starter packets.
• Spices and Herb Crackers are better with air exposure and Quarantine Crackers are better capped.
• If you are having challenges with ice cream maker not working, make sure your bowl is frozen solid (at least 48 hours chill time).
• Tofu is a bean. It has a lot of fiber. When eating tofu-based crumbles, cutlets, dips & sauces, don’t eat beans also.
• Ferment your peppers for Probiotic Pepper Sauce & put them in the fridge. Blend when your current bottle of sauce is gone.
• Brew beverages in the morning so they are nice and cold. Add Pellegrino to Flower Water or African Red for a red wine spritzer.
• Bake crackers in the morning so your starch component is ready for lunch or dinner.

Student Q&A

Q: Do beans count as starch?

Q: Is Apple Pie considered a starch?

Q: Would you keep green onions in a separate container from your other herbs?

Q: When ferments are in the fridge is it okay if vegetables rise above the brine line?

Encouragement

• I want this to be a place where you can come and play and eat dip. You have so much to look forward to on a PD.
• I encourage you to take all the positive action you can, so you are not living in fear and panic, and have fun.
• We are doing this because it’s delicious. Not because you have to remember what angiogenesis inhibitors are.

“When I eat dip for dinner, I feel like it’s a party.”

Recommended Recipes

Probiotic Pickled Onions	Buffalo Potato Wedges	Ground Crumbles	Yogi Bowl
Escabeche	Grilled Green Onion Dip	Greek Cutlets	Fermented Salsa
Ruby Raw Kraut	Corn Tortillas	French Onion Dip	Plant Based Yogurt
Oil Free Garlic Naan	Spinach Dip	Real Plant Based Mayo	Spices and Herb Crackers
Loaded Nachos	Seasoned Flatbread	Plant Based Etouffee	Hoppin John
Mock Tuna Salad	Epic Eggless Salad	Quarantine Crackers	Fat Free Fredo
Perfect Pesto Pasta	Apple Crumble	Probiotic Hot Sauce	Stove Top Granola
Toasted Grains	Thin Mint Nice Cream	African Red	Flower Water

Recommended Classes

#266 Homemade Tortillas	#035 Search Box Dinners	#260 Day One on a Protective Diet
#243 Health Benefits of Spicy Food	#234 Know Your Fast Five	#263 Bag of Questions
#257 The Gut Microbiome	#238 Protective Beverages	#262 Rebuilding Our Immune System
#265 What’s Your Food Mood	#164 Eliminate, Heal & Achieve	#126 The Protective Diet Advantage
#253 Benefits of Nutritional Yeast & Cheez-It Crackers	#190 Cancer & Angiogenesis Inhibitors	#072 PD Practice Check Up 50/50 Plate

Class Description:

In this class I prepare two fun & simple summertime meals starting with a starch and adding bits and pieces from my kitchen for layers of plant diversity. Merging nutritional science with culinary trends, a Protective Diet creates delicious excitement on your plate, meanwhile promoting the gut microbiome and strengthening the immune system for superior endothelial protection.

Tagged with: 50/50 Plate • Angiogenesis Inhibitor • Anthocyanin • Culinary Trends • Endothelium • Gut Microbiome Probiotic • Nutritional Science • Phytonutrient • Plant Diversity • Sulforaphane • Sustainable
Class URL: https://protectivediet.com/courses/prebiotics-plant-fiber-diversity/lessons/class-267-finger-salad-chips-dip-for-dinner-featuring-refrigerator-tacos/