Protective Diet Class #118 Notes:

SUS Set-Up For Success

With pantry stocking underway and a kitchen set up for efficiency, you are ready to initiate a regular rhythm of restocking fresh staples, choosing a few PD recipes to make, and setting yourself up for a successful week of protective meals. Taking a moment to assemble some meal components in advance will save you time and give you the peaceful assurance of fast, fresh meals at the ready.

Announcements

• Engage in our support group, Protective Diet Living (PDL). Get inspired with protective meal ideas.
• Shop www.protectivediet.com/bulk for many PD staples in bulk at low prices.
• Read the Newsletter associated with this class.

Vocabulary

Batch Cooking	Meal Components	Veggie Broth Baggie	Fresh Restock
Set Up for Success (SUS)	Lunch Packing	Search Box Dinners	50/50 Plate Practice
Pantry Par Stocking System	Storing Herbs Technique	Carcinogens	Meal Flexibility

Action Steps to Set Yourself Up For Success

• Make This Practice a Key Part of Your Regular Routine
• Each week, after your fresh restock, use the search box to select recipes that use fresh staples and seasonal finds.
• Read the recipes, taking note of any ingredients and meal components that can be made ahead of time.
• Prepare these items in advance in one efficient set up session, or in a few shorter ones during the week.
• Having PD Broth Mix or clean Vegetable Broth on hand, along with Plant-based Yogurt will increase your recipe options.
• Enjoy fast weeknight meal prep with freshly prepared starches/vegetables paired with sauces you already have set up.
• A basic weekly meal plan might include two days when you make something from start to finish. The rest of the meals can be assembled in 30 minutes or less using components that were prepared on your Set Up Day.
• Soon your favorite dressings, dips and sauces will become staples you routinely prepare and depend on.

Julie’s Set Up Session
Roast	In a Toaster Oven or broiler, roast tomatoes for Salsa Mocajete. Make a salsa every week. Add chopped cilantro and onion after blending to add more chunk. You can roast in the morning and blend later.
Bake	Salad Chips—use thawed tortillas. Make a double batch while your oven is on, or keep them whole and make tostadas for less prep (but awkward storage). Salad chips make a great snack or crunchy addition to burrito bowls and salads. A double batch stores perfectly in a 2qt. jar once cooled.
Pressure Cook	Start Beans and Rice in the Instant Pot—why not make Taco Salads for tomorrow’s lunch while you are at it. When pressure is released, transfer hot beans and rice to another bowl to cool faster for packing.
Chop	Onions and lettuce. Save time later by chopping extra now. Store extra onion in a jar to use as an ingredient or meal topping during the week. Chop once. Use several times. Chop several heads of lettuce. Wash and dry in a salad spinner. Follow guidance in the Storing Herbs Technique to extend storage life.
Dry Brown	Toast grains and set aside to cool. Dry Brown chopped onion for Salsa Brava. Rotate pan to prevent scorching in hot spots. Have broth ready to stop the browning action and “clean” the pan.
Blend	Blend flours first, while the blender jar is still dry. Blend Salad Dressing–make 1 tofu-based condiment at a time. Supplement with more during the week if needed. They expire faster than those w/vinegar. Blend components for planned dinners—Julie made sauces for Patatas Bravas (store in squeeze bottles) and No Fat Not Yo Cheeze Sauce (store in a jar) for Nachos, Grilled Cheeze, & Fiesta Layer Dip.
Assemble	Breakfast—assemble Oat & Yogurt Parfaits in jars—use soymilk if you don’t have yogurt. Lunch—assemble Taco Salads in storage containers. Store salad chips in separate container to keep crisp.
At Meal Time
Breakfast	No Prep—enjoy a preassembled variety of parfaits, toast with mayo and kraut or leftover salad.
Lunch	No Prep—enjoy preassembled taco salads with crisp salad chips. Feel free to take a walk.
Dinner	Cook potatoes & build a salad—open a can of beets & a can of chickpeas. Slice a tomato. Add to pre-washed lettuce, toss with dressing, and top with salad chips. Top hot potatoes w/SUS sauces. Done!

Cooking Tips

• Clean as you go with the goal of touching each item only once: use it, rinse it, and load it in the dishwasher or reuse.
• Pull a brick of tofu from the freezer to defrost in the fridge. Mark it with a sharpie “X” for use later in the week.
• Gather all the spices you need, then put them away as you use them to prevent measuring mix-ups.
• Charred vegetables do not produce carcinogens. Charred meats and foods containing saturated fat produce carcinogens.
• Frozen organic produce is more affordable than fresh.
• Rinse onion skins and add to the veggie broth baggie.
• When a recipe calls for 1 onion, it means 1 cup of chopped onion to 1 ½ cups at the most.
• Flash freeze excess tomato paste in 1-2T. mounds. Store in a freezer bag or container for easy addition to recipes.
• Suzy 2 Garlic Press is an essential kitchen tool for adding pressed garlic to recipes. It will last a lifetime.
• Onions and garlic are some of the most protective anti-cancer vegetables and are used daily on a Protective Diet.
• Garlic will sprout if kept in the moist environment of the refrigerator. Keep it in a cool, dry, dark place or the freezer.
• Do not use a cutting board that is bigger than your sink. It will be too awkward to clean.
• Protective Diet recipes blend best in the 4-sided Blend-Tec jar on high speed.
• Garlic skin does not need to be removed before blending. It has protective and beneficial properties.
• Test the heat of a pepper by touching the sliced top your tongue. If it’s too spicy, just use part of it or leave out the seeds.
• If you add too much heat to your salsa, make a second batch without the pepper and mix the two.

Student Q&A

Q: Does your toaster oven broil?

Q: How long does Plant based Yogurt last in the fridge?

Q: Do you make Kefir?

Q: Is it okay to eat white rice instead of brown?

Q: Do you keep your garlic in a special container?

Q: Can you add garlic skins to the veggie broth baggie?

Q: Do we use Seitan on a Protective Diet?

Q: What is sprouted rice? Is sushi rice okay?

Q: The Vitamix takes forever to blend a Frosty. What am I doing wrong?

Encouragement

• A Protective Diet is all about the sauces. If you have a sauce made ahead of time, you could put it on a plain baked potato and have an amazing international culinary experience.
• Don’t make it overwhelming. Just blend up a few sauces and pack up some breakfast. You will give yourself such a jump start.

“I am too busy to take an entire day and cook a week’s worth of meals. I do 30 minutes a day in my kitchen, but I spend an hour a week prepping.”

Recommended Recipes

Salsa Mocajete	Patatas Bravas	Quick Bake BBQ Bites	Roasted Broccoli with Lemon
Pasta with Tomato Cream Sauce	Taco Salad	Baked Mac n Cheeze	Mexican Pizza
Spices and Herb Vinaigrette	House Mayo	Fat Free Fredo	Oat and Yogurt Parfait
Pickled Pepper Rings	Plant based Yogurt	Speedy Steak Fries	Sushi Rice
Perfect Steel-Cut Oats	Tostadas	Salad Chips	Creamy Ranch Dressing
Tamale Pie	Beans and Rice	Fiesta Layer Dip	No Fat Not Yo Cheeze Sauce
Plant Based Etouffee	Pizza Birdseed	Sour Cream Dream	Grilled Cheeze

Recommended Classes

#032 Stocking Your Kitchen Part 1–Pantry	#096 Kitchen Set Up for Efficiency	#074 Oven Tips and Tricks
#033 Stocking Your Kitchen Part 2–Spices	#087 Pantry Par Stocking System	#139 Satisfying Salads
#034 Stocking Your Kitchen Part 3–Freezer	#117 Fresh Restock	#035 Search Box Dinners
#183 Batch Cooking Can Stall Weight Loss	#236 Weeknight Set Up (SUS)	#039 Lunch Packing
#121 Enjoying Cruciferous Vegetables	#098 Set Up Sunday	#154 Daily Application

Class Description:

With pantry stocking underway and a kitchen set up for efficiency, you are ready to initiate a regular rhythm of restocking fresh staples, choosing a few PD recipes to make, and setting yourself up for a successful week of protective meals. Taking a moment to assemble some meal components in advance will save you time and give you the peaceful assurance of fast, fresh meals at the ready.

Tagged with: Step 1
Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-118-s-u-s-set-up-for-success/

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Class Description:

With pantry stocking underway and a kitchen set up for efficiency, you are ready to initiate a regular rhythm of restocking fresh staples, choosing a few PD recipes to make, and setting yourself up for a successful week of protective meals. Taking a moment to assemble some meal components in advance will save you time and give you the peaceful assurance of fast, fresh meals at the ready.

Tagged with: Step 1
Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-118-s-u-s-set-up-for-success/