Click here to read this week’s newsletter: Day 30 & I’m 30 Pounds Lighter: http://eepurl.com/bSm3IH

[groups_member group=”Premium,Legacy”]

Click here to download a printable PDF version of Class Notes

[/membership]

Protective Diet Class #123

Set It and Forget It Meals

This class demonstrates another option for ease at mealtime. Investing 15 minutes to set up a meal in the morning offers greater rewards than a morning workout, with healing nutrients that stop inflammation, reverse disease and provide energy without fat storage more effectively than any treadmill. This method reduces kitchen hours while improving meal satisfaction. It’s a win-win.

Announcements

• Engage in our support group, Protective Diet Living (PDL) to connect with others that prioritize optimal health.
• Shop http://www.protectivediet.com/azure for many PD staples in bulk at low prices.
• Julie celebrates Barb’s two-year anniversary and her family’s choice to join her on a Protective Diet.
• Read the Newsletter associated with this class.

Vocabulary

Action Steps to Easy Protective Meals

• Invest Time in the Morning for Ease Later
• Set It and Forget It meals take 15-20 minutes to set up and the results are so beneficial, it is worth cutting your workout short to accommodate them. These meals offer less kitchen time and greater meal satisfaction than batch cooking can.

• A pressure cooker or a slow cooker is needed to make Set It and Forget It Meals.
• Read the recipe: some recipes are only written for the pressure cooker, some are written for the slow cooker, and some are dual with options for using either appliance with specific ingredient adjustments for each.
• If a recipe specifies using a slow cooker, use your slow cooker rather than the slow cook function on a pressure cooker.
• Use a slow cook lid if you are using the slow cooking function on a pressure cooker. This lid allows moisture to escape.
• Choose the proper ingredients for the cooking method you are using. Note that the pressure cooker uses less liquid.
• Adapting a recipe from one appliance to the other is not recommended. Significant adjustments are needed.
• If a recipe includes both slow cooking and pressure cooking options, chose a method based on your time window and the cook time in the recipe. If you are going to be gone for 8 hours, don’t choose a recipe that cooks for 6 hours. It will be mush.
• To serve a crowd or stretch a meal, make rice in the pressure cooker to accompany a slow cooker selection.
• Make condiments/meal accompaniments on your Set Up day (SUS). Chop fresh herbs during morning meal prep time.
• Add pre-chopped fresh herbs, chop lettuce, toss salad and warm tortillas just before serving the meal.

Cooking Tips

• Sort through dried beans or lentils before adding them to a recipe to find any stones that may have been missed in the packaging.
• Rinse dried beans and lentils to remove harvest dust; otherwise, your meal may taste like dirt.
• Make pre-measured custom spice blends for your favorite Set It and Forget It recipes; saves prep time if you can just dump pre-measured spices into the pot. Save empty spice jars and relabel for your custom spice blend storage.
• Spice things up according to your preference. Crushed Red Pepper is always optional. Use King Sauce or Franks Hot Sauce as a tableside option instead if you are accommodating multiple eaters with various tolerances for spicy food.
• A burn signal on the Instant Pot indicates you forgot to add the water or the lid needs to be cleaned of starch build-up.
• Remove the liner from the cooking base before serving from the Instant Pot to keep the rim of the cooking base clean.
• Learn the Storing Herbs Technique for handy addition of fresh greens to every meal.
• Dice an extra onion on your Set Up day (SUS) for a fresh, crunchy addition to Set It and Forget It meals.
• The Premium version of a recipe offers the most updated taste experience. Choose Premium over Free when available.
• Reheat frozen tortillas on the flame over a gas stovetop burner, flip frequently with tongs. Alternatives: oven or toaster oven.
• Mixed greens make an instant salad with prepared dressing. Use these more delicate greens first, saving hearty greens for later.
• Toss salad in a big bowl with generous dressing then plate in individual servings to evenly distribute flavor.
• Wash and dry chopped lettuce in a salad spinner if needed. Tight, compact romaine hearts are clean enough to skip washing.
• Add fresh spinach to hot soups just before serving for additional protection.
• To keep Guac Faux Mole thick: seed tomatoes, drain beans thoroughly and layer blended ingredients in order listed in recipe.

Student Q&A

• Q: If the recipe doesn’t specify, should we assume that we should let the pressure release naturally (natural release)? (17:00)
• Q: Is it necessary to rinse brown rice to remove dust from harvest? (20:32)
• Q: Are you concerned about the food spoiling if it is put on time delay? (26:34)
• Q: Wouldn’t it take longer to cook the beans if they are soaking all day? (28:55)
• Q: How long do tortillas last in the freezer? (46:46)
• Q: Why was my Guac Faux Mole runny? (52:58)
• Q: Should we use wet or dry measuring cups in Protective Diet recipes? (56:49)

Encouragement

• If Optimal Health is your goal, it takes 15 to 20 minutes in the morning.
• If you haven’t used the Time Delay feature on your Instant Pot, I don’t know what you are waiting for.
• This is a life-changer. You can do what you need to be doing all day long and arrive home to an awesome hot meal.

“If you know there is a hot pot of chili or soup waiting for you at home, you are not going to go through the drive-thru. I want to eliminate that possibility and if you prep this in the morning, you are not going to do it, guaranteed.”

Recommended Recipes

Recommended Classes

This class demonstrates another option for ease at mealtime. Investing 15 minutes to set up a meal in the morning offers greater rewards than a morning workout, with healing nutrients that stop inflammation, reverse disease and provide energy without fat storage more effectively than any treadmill. This method reduces kitchen hours while improving meal satisfaction. It’s a win-win.