Protective Diet Class #116

Becoming a Plant-based Chef No Experience Necessary

This class offers new Protective Diet cooks a starting point, including the documented journey of Jerry’s first experience planning, shopping and preparing a full week of meals for two in the Protective Diet test kitchen. Gain confidence with basic techniques and starter recipes designed to give you a smooth, efficient and successful beginning. No experience? No excuse.

Announcements

• Let us inspire and encourage you. Reach out in our support group, Protective Diet Living (PDL).
• Get some PD Broth Mix. It’s the same cost as the lowest-cost boxed broth on the market and tastes way better.
• Read the Newsletter associated with this class.

Vocabulary

Action Steps for Brand New Chefs

• Keep Breakfast Easy
• Whether you like savory foods for breakfast or you are happy with oats and a banana, find what works for you and make it your easiest meal of the day. Keep it simple and predictable.

• Do Some Simple Meal Planning & Shopping
• Browse recipes under the Recipes tab and select several that appeal to you; more than what you need for a week.
• List the pantry ingredients & fresh ingredients needed to make the recipes you chose. Cross off the ones you already have.
• At the store, take note of what fresh ingredients are on sale and let that guide your meal choices for the week.
• If you find that a fresh ingredient you need is outrageously priced, go to a different store or select a different recipe to try.
• Take note of your favorite recipes and stock up on the pantry ingredients needed to make them.
• Research to find the best price and buy in bulk locally, online or at www.protectivediet.com/bulk whenever possible.

• Trust the Recipes
• Read the recipe in full (description, ingredients, directions, notes and serving suggestions) before beginning to cook.
• The recipes offer detailed guidance every step of the way to give you guaranteed results.
• Ingredients and tools are linked in the recipes, assisting you with images and descriptions of items new to you.
• Recipe steps are intentionally ordered to bring you the most efficient cooking experience.
• Follow the directions on the pasta package for preparing pasta or use the Pressure Cooked Pasta recipe.
• Make sure the oven rack is in the right place before baking anything.

• Invest in a Few Essential Tools
• Electric Pressure Cooker–the 8qt model with the yogurt and steam functions is highly recommended.
• High Speed Blender—the Blend Tec four-sided jar is recommended for the most efficient blending.
• Basic Knife Set—a sharp knife makes chopping vegetables a pleasure.
• Your food cost savings eating a Protective Diet will more than pay for these tools in as little as 2 months.

• Learn Some Foundational Techniques
• Dry Browning Onions

– In the Pressure Cooker—use the “sauté” setting and rotate the inner pot to avoid burning onions in one “hot spot”.

– On the stove top—the circumference of the heating element should be the same or smaller than that of the pan.

– Pre-measure the liquid ingredient and keep it ready beside the pot to stop the browning action.

• Storing Herbs

– Change the towel when you take your herbs out; easily dry salad greens and herbs before storing using a salad spinner.

• Toasting Grains and Blending Flours
• Washing produce with a vegetable brush. Drying washed fruits and vegetables further removes residues.

• Clean As You Go
• Start with an empty dishwasher and sink; Rinse and load dishes as you use them.
• Get all the needed ingredients out. Then put each ingredient away as you measure it into the dish.

Cooking Tips

• King Sauce— keep turning the pepper as you roast it to prevent it from splitting/all the juice oozing out. You need the bell pepper “liquor” for thinning and blending the sauce. Take care when cutting the pepper to retain that liquid. Thin sauce with water or cut back on chia seeds to desired consistency. Put it in a squeeze bottle for fun and easy application at every meal.
• Asian Style Kale–mix the cooked kale into the pressure cooked rice until it is evenly distributed rather than serving them separate. If using baby kale, make this a one pot meal by adding seasonings to rice in the pressure cooker. When it’s done cooking, add tamari and baby kale. Secure the lid and set it on the “Keep Warm” setting for 5 minutes to wilt the kale. Mix.
• Apple Pie–reduce oats in crust by ½ cup if you prefer a thinner crust. If you make apple pie frequently, invest in an apple slicer.
• Speedy Steak Fries—parchment paper produces better browning than silicone mats. A crinkle cutter is great for beginners.

Student Q&A

Q: Which foods are the red ones that have anthocyanins?

Q: Are you concerned about acrylamides (carcinogenic chemicals) forming when charring vegetables?

Q: Do you triple wash mixed salad greens?

Q: Do sweet potatoes take longer to bake than regular potatoes?

Q: Are you worried about chemicals leaching from silicone mats?

Encouragement

• This always works. Just follow my lead and I guarantee it will work.
• We are eating a super, super antioxidant-packed, phytochemical-loaded diet to protect us.
• I want you to dance through your kitchen. I want it to be like a flowing yoga class. I want it to be a smooth, efficient experience without any mistakes or frustrations.

“I hope this inspires you to make more than just rice. Get cooking. If you have a fail, big deal. It’s only food. It’s not the biggest investment.”

Recommended Recipes

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