Protective Diet Education Master Course
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Lesson #363 | No Matter What
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Lesson #362 | Metabolic Rev-up: Change = Change & Menopause
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Lesson #361 | Scale Games - OMAD Sustainability Coaching
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Lesson #360 | Reversing Diabetes Checklist
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Lesson #359 | Boule In My Bread Maker
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Lesson #358 | Fermenting Onions With Julie Marie
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Lesson #357 | Protective Maintenance
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Lesson #356 | Sauerkraut Master Class
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Lesson #355 | Whole Wheat Berry Bread & Excess Skin Elimination
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Lesson #354 | Cream Of Beauty Broth Slim Down Support Challenge
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Lesson #353 | OMAD Thanksgiving! Leftover Solutions: Holiday Casserole
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Lesson #352 | Winter Freezer & Flavor Building Techniques
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Lesson #351 | Promote GLP-1 The Satiation Hormone For Sustainable Weight Loss
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Lesson #350 | Promote: The Microbiome Population Project
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Lesson #349 | Protect: The Microbiome Population Project
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Documentary: Secret Ingredients - Protective Movie Night
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Lesson #348 | Populate: The Microbiome Population Project
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Lesson #347 | 30 Day Detox: The Microbiome Population Project
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Lesson #346 | Objective: The Microbiome Population Project
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Lesson #345 | Air Frying & Incorporating Medicinal Mushrooms
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Lesson #344 | Reduce Toxic Load: Castor Oil Deodorant & More
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Lesson #343 | Slimming Down with Concession Stand Nachos
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Lesson #342 | Burritos With Homemade 12-Inch Flour Tortillas
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Lesson #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
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Lesson #340 | Resistant Starch & Unforgettable Theme Fries
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Lesson #339 | Anticipation, Dopamine, & The Diet Struggle Reward Cycle
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Lesson #338 | Eliminating The Diet Struggle Reward Cycle
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Lesson #337 | Hamburger Pinwheels & Reducing Inflammation Not Cholesterol: A holistic approach to inflammatory disease remission
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Lesson #336 | Bring This To Thanksgiving
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Lesson #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
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Lesson #334 | Vinegar Making Workshop
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Lesson #333 | Get Motivated With Exciting Goals
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Lesson #332 | Canning Whole Applesauce
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Lesson #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
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Lesson #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
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Lesson #329 | Soymilk & Active Meditation with Positive Self-talk
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Lesson #328 | Weight Loss Challenge and the Salad Crunch Wrap
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Lesson #327 | Binge Eating and The Butyrate Bath
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Lesson #326 | 45-Second Tortillas & Daily Diligence
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Lesson #325 | 3-Month Goal Challenge
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Lesson #324 | Get Shredded With Carrot Salad
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Lesson #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
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Lesson #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
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Lesson #321 | Slimdown & The Beauty Broth Hot Pot Demo
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Lesson #320 | Beauty Broth Hot Pot Slim-down Support Challenge
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Lesson #319 | Sip On Polyphenol Protection & Intro to Hydroponics
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Lesson #318 | Garden Confetti Bread Cooking Demonstration
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Lesson #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
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Lesson #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
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Lesson #315 | 12 - Steps To Improve Your Metabolism
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Lesson #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
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Lesson #313 | Master Fasting - A Transitional Approach For Maximum Benefits
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Lesson #312 | Calling All Health Geeks & Health Enthusiasts
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Lesson #311 | Time-Sensitive Immune Boosting Benefits of Summer
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Lesson #310 | Using Bread Makers and Milling Whole Grains
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Lesson #309 | Get Excited and Get It Done
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Lesson #308 | Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
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Lesson #307 | Terminal Cancer Cure Part 1: Diagnosis Decisions
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Lesson #306 | A Deep Pantry Saves Us Money & Time While Improving Food Quality
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Lesson #305 | Protective Sprouts
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Lesson #304 | Personal Weight Loss Consultation
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Lesson #303 | ProtectiveDiet.com Tutorial
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Lesson #302 | Lifeline Recipe Good & Bad Actions Produce Results
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Lesson #301 | Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
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Lesson #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
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Lesson #299 | Making Organic Soymilk & Yogurt
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Lesson #298 | Stress Elimination Challenge
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Lesson #297 | Fall Harvest and Winter Food Storage
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Lesson #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
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Lesson #295 | 48-Hour Fast: Day Two
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Lesson #294 | 48-Hour Fast: Day One Support
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Lesson #293 | 48-Hour Fast: Plan & Prep Guide
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Lesson #292 | Travel - Manifest - Peach Buckle
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Lesson #291 | July Garden Tour : Learn as we GROW with community support
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Lesson #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
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Lesson #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
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Lesson #288 | Socializing & PD Living – a “This Is How We Do It” live broadcast
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Lesson #287 | Achieving A Pro Mindset
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Lesson #286 | Our New Workplace for Wellness
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Lesson #285 Protective Kimchi 101
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Lesson #284 | House Hunting Travel Meals & a Personal Jump Start with Bill
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Lesson #283 | Melt & Bake Cheeze Pro Tips
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Lesson #282 | Become Vanilla Rich with Bean Saving Bonus Batches
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Lesson #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
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Lesson #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
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Lesson #281 | Making Perfect Yogurt and Eating An Anti-Angiogenic Diet to Prevent Cancer
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Lesson #279 | Nutty Butter & The Noodle Bowl
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Lesson #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
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Lesson #277 | Holiday Special - Gingerbread Cookies & Sugar-Free Royal Icing
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Lesson #276 | Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
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Lesson #275 | Thanksgiving Preparation Tips & Eliminating Social Media Conflict
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Lesson #274 | Road Trip Travel
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Lesson #273 | Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
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Lesson #272 | Allergies and the Microbiome
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Lesson #271 | You Can’t Outrun an Unhealthy Diet
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Lesson #270 | Protective Diet Pro Tips
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Lesson #269 | Getting Comfortable Enjoying Delicious Food
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Free Lesson #268 | Mind Games: Self Awareness & Celebrating Success
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Lesson #267 | Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
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Lesson #266 | Homemade Tortillas & Pro Tips for Perfect Chips
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Lesson #265 | What's Your Food Mood
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Lesson #264 | Two Years Day Fasting on a Protective Diet
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Lesson #263 | Bag of Questions
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Lesson #262 | Rebuilding Our Immune System is our Social Responsibility
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Lesson #261 | Eliminate Produce Waste & Shopping Trips
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Free Lesson #260 | Day One On a Protective Diet
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Lesson #259 | Oil-Free Garlic Naan in my Workplace for Wellness
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Lesson #258 | Pandemic Pantry
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Lesson #257 | How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
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Lesson #256 | Cornflakes & Cholesterol
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Lesson #255 | Baking Bread & Following Through on a Protective Diet
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Lesson #254 | Taquitos & Living In the Moment to Reduce Stress
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Lesson #253 | Benefits of Nutritional Yeast and Making Cheez-It Crackers
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Lesson #252 | Making MoJos - New Year New You
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Lesson #251 | Nice Cream Sandwiches & Building a Strong Immune System
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Lesson #250 | Instant Vanilla Extract
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Lesson #249 – Paralyzed By Stress
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Lesson #248 | Self Awareness Training – Not Hungry, but I’m Eating
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Lesson #247 | Intro to Indian
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Lesson #246 | The Instant Pot Advantage: Pro Tips, Tricks & Accessories
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Lesson #245 | Promoting Autophagy While We Eat, Sleep And Play
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Lesson #244 | Back To The Basics 2019
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Lesson #243 | Health Benefits of Spicy Food
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Lesson #242 | Tips From The Pros Weekend
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Lesson #241 | Increase Protective Lycopene with Fermented Salsa
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Lesson #240 | All Natural Beauty
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Lesson #239 | Tweak Your Physique
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Lesson #238 | Protective Beverages
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Lesson #237 | What I Eat In A Day Spring 2019
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Lesson #236 | Weeknight Setup SUS
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Lesson #235 | The Benefits of Sulforaphane & Co-Cooking Egg Rolls
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Lesson #234 | Know Your Fast Five
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Lesson #233 | Biology of Burning Body Fat
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Lesson #232 | Fermentation Techniques & Tools Part 3 – Probiotic Pickles
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Lesson #231 | Enjoying Fermented Food featuring The Pro Bowl
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Lesson #230 | Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
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Lesson #229 | Fermentation Techniques & Tools Part 1 – Water Brining
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Lesson #228 | Benefits of Fermented Food
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Lesson #227 | Navigating ProtectiveDiet.com
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Lesson #226 | New Year/New You
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Lesson #225 | Dementia Defense
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Lesson #224 | Sweet Action Rituals & Routines for a Better Life Experience
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Lesson #223 | Call To Action
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Lesson #222 | Pep Talk with Mexican Pizza Shortcut Techniques
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Lesson #221 | Day Fast and Feast
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Lesson #220 | Day Fast & Feast Guide
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Lesson #219 | Day Fasting on a Plant Based Diet
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Lesson #218 | The Hideous Truth of Opioid Addiction
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Lesson #217 | Baby Jack Ribs BBQ or Baked
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Lesson #216 | I Lost My Way
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Lesson #215 | Glamping On A Protective Diet
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Lesson #214 | In Flight Travel Meal Made Easy
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Lesson #213 | Healthiest Summer Kick-off Challenge
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Lesson #212 | Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
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Lesson #211 | Weighing the Risks of Cancer Screening
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Lesson #210 | Easy Bake Loaf Bread
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Lesson #209 | Soup for One
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Lesson #208 | Workplace for Wellness - Pressure Cooked Frittata
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Lesson #207 | The Need To Feed
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Lesson #206 | Tea Ritual & Spices for Protection
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Lesson #205 | Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
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Lesson #204 | Body Management & Understanding Cancer
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Size 22 to a Size 2
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Lesson #203 | Workplace For Wellness - Glazed Cinnamon Rolls
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Lesson #202 | PD Progress Challenge & Favorite Fries Cooking Technique
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Lesson #201 | Kitchen Peptalk
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Lesson #200 | Stop The Snacks Challenge
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Lesson #199 | Organic Co-Op Shopping Tour
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Lesson #198 | Grocery Store Restock
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Lesson #197 | Costco Run
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Lesson #196 | International Market Tour
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Lesson #195 | Navigating Holiday Dinners
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Lesson #194 | Co-Cooking Cherry Cheeze Danish
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Lesson #193 | Co-Cooking A Taste of Thanksgiving
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Lesson #192 | Co-Cooking Sauerkraut
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Lesson #191 | Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
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Lesson #190 | Cancer & Angiogenesis Inhibitors
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Lesson #189 | Co-Cooking Egg-less Omelet
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Lesson #188 | Co-Cooking Apple Fritter Cake
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Lesson #187 | The PD Groove
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Lesson #186 | Co-cooking Flatbread Pizza
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Lesson #185 | Picnic with Julie Marie
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Lesson #184 | Dinner Party with Julie Marie
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Lesson #183 | Batch Cooking Can Stall Weight Loss
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Lesson #182 | A Summer Day Eating PD
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Lesson #181 | Keep It Out & Keep It Off
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Lesson #180 | Co-cooking Italian "Sausage" and Sweet Peppers
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Lesson #179 | Weekend of Wellness
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Lesson #178 | All Natural Cleaning
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Lesson #177 | Annual Halftime Checkin
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Lesson #176 | PD Picnic Packing
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Lesson #175 | Mastering Oil-free Grilled Pizza
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Lesson #174 | Downsizing Daily Salads
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Lesson #173 | Fat-Free Salad Dressing 101
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Lesson #172 | Falafel Party & Protective Spices
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Lesson #171 | The Burden Of Thin
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Lesson #170 | Slimming Down With Biscuits & Gravy
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Lesson #169 | Cutting Ripe Jackfruit & Cultural Adventure At International Markets
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Lesson #168 | Making Quick-Mix Pizza
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Lesson #167 | Opiods Causing More Pain Than Surgery
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Lesson #166 | A Winter Day Eating PD
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Lesson #165 | Rolling Sushi & Gimbop
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Lesson #164 | Eliminate, Heal and Achieve Optimal Health
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Lesson #163 | Handicapping The Binge
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Lesson #162 | Emergency Hospital Prep
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Lesson #161 | Tips For Limiting Stress In Challenging Times
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Lesson #160 | Feeling Anxious About Greens
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Lesson #159 | Sweet Action Saturday
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Lesson #158 | Be The Boss Of Your Body
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Lesson #157 | Preparing To Be Away
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Lesson #156 | Calendar of Achievements
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Lesson #155 | Cancer Prevention & Regression on a Protective Diet
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Lesson #154 | Daily Application
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Lesson #153 | Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
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Lesson 152 | Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
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Lesson #151 | Hosting House Guests Protective Diet Style
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Lesson #150 | Complimentary Video Coaching Hour
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Lesson 149 | Video Coaching Hour
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Lesson #148 | Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
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Lesson #147 | Pressure Cooker Stir Fry
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Lesson #146 | Video Coaching Hour
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Lesson #145 | Cutting Food Costs & Improving Food Quality
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Lesson #144 | Mastering Mindful Eating Part 2: Following Through
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Lesson #143 | Mastering Mindful Eating Part 1: 21 Meal Challenge
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Lesson #142 | Video Coaching Hour
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Waking Up In America radio interview
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Lesson #141 | Maintaining A Healthy Weight & Vitality
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Lesson #140 | Video Coaching Hour
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Lesson #139 | Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
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Lesson #138 | Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
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Lesson #137 | Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
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Lesson #136 | Oil-Free Grilling Techniques Part 1
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Lesson #135 | Packing a PD Picnic or Water Park Tailgate
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Lesson #134 | Tea Party Sipping on Liquid Antioxidants
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Lesson #133 | Spices and Aromatic Herbs
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Lesson #132 | Making Cutlets
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Lesson 131 | Video Coaching Hour #1
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Lesson #130 | Yogurt & Notzzarella Cheeze
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Lesson #129 | Daily Actions to Eliminate Stress
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Lesson #128 | Vitamins, Sunscreen and How They Work
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Lesson #127 | Kitchen Tools – Efficiency & Fun
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Lesson #126 | Cancer: The Protective Diet Advantage
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Lesson #125 | Kitchen Tools - Beginner Essentials
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Lesson #124 | Pick a Positive Proactive Partner
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Lesson #123 | Set It & Forget It Meals
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Lesson #122 | Freedom To Succeed
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Lesson #121 | Enjoying Cruciferous Vegetables
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Lesson #120 | Seven Steps to Overcoming Self Doubt
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Lesson #119 | Chili Cook-Off on Game-Day
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Lesson #118 | SUS - Set-Up For Success
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Lesson #117 | Fresh Restock
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Lesson #116 | Becoming A Plant-Based Chef/No Experience Necessary
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Lesson #115 | Rice Dishes From Around the World
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Lesson #114 | Kicking off the New Year
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Lesson #113 | Authentic Salsa
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Lesson #112 | Daily Spa Rituals
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Lesson #111 | Coffee and Diet Soda
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Lesson #110 | PD Holiday Mock-Tail Party
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Lesson #109 | Protection For Our Planet
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Lesson #108 | Whole Food Detox and Taste-bud Reprogram
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Lesson #107 | ProtectiveDiet.com User Guide
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Lesson #106 | Holiday Stress
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Lesson #105 | Commitment Class Kick Off
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Lesson #104 | KP Duty
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Lesson #103 | Learn Tips From A Minimalist
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Lesson #102 | Planning For Success
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Lesson #101 | Soup Month
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Lesson #100 | Eating A Diet In Perfect Balance
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Lesson #099 | Visualize Optimal Health
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Lesson #098 | Set Up Sunday
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Lesson #097 | 21 Meals to PD Mastery
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Lesson #096 | Kitchen Set-Up for Efficiency
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Lesson #095 | Back to school lunch packing Protective Diet Style
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Lesson #094 | Getting Back On Track
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Lesson #093 | Micro Goals
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Lesson #092 | Food Anxiety
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Lesson #091 | Transitioning to a Plant-Based Household
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Lesson #090 | Pizza Party
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Lesson #089 | Goal Setting
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Lesson #088 | Summer Holidays Protective Diet Style
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Lesson #087 | Pantry Par Stocking System
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Lesson #086 | Sugar In Health Food Camouflage
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Lesson #085 | Simplicity & Meal Satisfaction
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Lesson #084 | Steps for Replacing Self Judgement with Appreciation and Love
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Lesson #083 | Sip on this
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Lesson #082 | Mastering Label Reading & Understanding Food Additives
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Lesson #081 | Your Body's Sweet Spot
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Lesson #080 | Shift from Deprivation to Privilege
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Lesson #079 | Dining Out Protective Diet Style
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Lesson #078 | Checkup Follow up visit
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Lesson #077 | Spectacular Salads - PD salad prep 101
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Lesson #076 | The Three Phases Of Recovery & Following Through
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Lesson #075 | Spring Cleaning
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Lesson #074 | Oven Tips and Tricks
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Lesson #073 | Super Tasters and Taste Bud Evolution
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Lesson #072 | The PD-Practice Check-Up
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Lesson #071 | The power of the imagination
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Lesson #070 | Eliminating Doubt
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Lesson #069 | Entertaining with a Protective Diet Style Dinner Party
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Lesson #068 | Beans, Beans, Beans
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Lesson #067 | The Practice Of Gratitude
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Lesson #066 | Checking Into Your Healthy Life
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Lesson #065 | Kitchen Spa
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Lesson #064 | Secure Your Own Mask First
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Lesson #063 | Stove Top Tips & Tricks
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Lesson #062 | New Year! New Resolution
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Lesson #061 | Enjoying Your Journey to Goal
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Lesson #060 | Simple Meal Planning
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Lesson #059 | Encouraging and Coaching
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Lesson #058 | Improving Knife Skills
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Lesson #057 | Optimal Outlook
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Lesson #056 | Protective Diet & The Holidays
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Lesson #055 | Traveling Protective Diet Style
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Lesson #054 | Excuses Are Just Excuses
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Lesson #053 | Garlic Party
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Lesson #052 | Microwave...Yea or Nay
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Lesson #051 | We're Talking Tofu
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Lesson #050 | Let’s Talk & Cook Potatoes
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Lesson #048 | Greens and their importance in a Protective Diet
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Class #047 - Chopping, dicing, slicing and shredding
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Class #046 - Type I & Type II Diabetes
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Class #045 - Weight loss average on a Protective Diet
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Class #044 - Fundamentals
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Class #043 - Are some grains better than others?
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Class #042 - Protection For Human Health, The Animals & Planet Earth
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Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
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Class #040 - Recipes for Success
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Class #039 - Lunch Packing
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Class #038 - Cooking with Kids
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Class #037 - Sleeping Like A Rock
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Class #036 - Nuts
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Class #035 - Search Box Dinners & Meals Without Planning
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Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
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Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
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Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
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Class #031 - Indigestion and Digestive Issues
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Class #030 - Workouts and Weight Loss
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Class #029 - Why am I sick?
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Class #028 - Inner Child Frame of Mind
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Class #027 - Being Challenged By Diet Trends
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Class #026 - Outdated recommendations in the Health Care System
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Class #024 - Food Obsessions
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Bonus - Grocery Store Tour of Costco
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Class #025 - Accepting and Loving The New Healthy You
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Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
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Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
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Class #021 - Emotional Eating
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Class #020 - Food Additives & Code Names
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Class #019 - Kitchen Tools
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Class #018 - Raw vs. Cooked
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Class #017 - How to travel on a Protective Diet
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Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
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Class #015 - GMOs & Non-Organics
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Class #014 - Acknowledging Your Achievements
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Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
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Class #012 - How To Identify and Eliminate Emotional Eating
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Class #011 - Pantry Staples & Refridgerator Stocking
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Class #010 - Greens Discussion
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Lesson #009 | Alcoholic Beverages
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Class #009 - Alcoholic Beverages
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Class #008 - Understanding Cholesterol
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Class #007 - Understanding the Endothelium
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Class #006 - Taste bud reprogramming and eliminating food cravings
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Class #005 - Vitamin supplementation
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Class #004 - Lead By Example & Walk The Walk
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Class #003 - Protein Sources & Ideal Amounts
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Class #002 - Identify true hunger, food cravings and emotional eating
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Class #001 - Starting a Protective Diet
Participants 17833
Protective Diet Class #270 Notes:
This class is full of helpful recommendations. Julie Marie’s pro-tips and kitchen systems will save you time, money and add to your kitchen confidence.
Announcements
- Join us in Protective Diet Living (PDL) for the strong support system you need to achieve your goals.
- Join us in Saturday Morning Live Coaching Hour for personalized guidance on the application of a Protective Diet.
- Check out this Organic Bulk Foods resource to replenish your Protective Diet staples.
Vocabulary
Pot-in-Pot Method | Sulforaphane | Myrosinase | Additive-Free |
Burn Signal | Yogurt Starter | Incubation Time | Blender Loading Order |
Useful Tips for PD Pros
Instant Pot Tips
- Pot-in-Pot Steam Cooking Method
- Pressure cooker pot containing 1 cup water & rack.
- Vessel/Bowl: Use any oven-safe dishware, stainless steel bowl, Pyrex measuring cup or bowl that fits in your pressure cooker.
- Food: Start with room temperature (not frozen) food for 1 minute cook time. Increase to 2 minutes if item is cold.
- Tools: Silicone hot mitts or pot gripper & steam diverter for use when quick releasing pressure.
1. Easily add kale to any meal USING THE DRY STEAMED KALE RECIPE
– Pre chop kale (at least 30 minutes before cooking to activate Sulforaphane production) and place in dish.
– NOTE: If you don’t have time to pre-chop, add a raw cruciferous vegetable or light sprinkle of mustard powder to cooked
cruciferous vegetables to re-activate the enzyme, myrosinase, which allows Sulforaphane production to take place.
– Wash & store fresh kale or collard greens for convenient daily use: put in a plastic bag, press all air out and seal the bag.
– Use the Storing Herbs Technique for more delicate parsley & cilantro to avoid crushing them.
– Add optional seasonings (Julie adds PD Broth Mix)—no liquid is added to the kale.
– Put dish in Instant Pot on rack, close the pressure valve and set to STEAM for 1 minute with quick or natural pressure release.
– If you are reheating a subsequent item, replenish 1 cup water to replace water loss from steaming & pressure release.
2. Reheat Leftovers
– Perfect method for reheating leftovers because you don’t have to add any liquid to the food & it won’t get dried out.
– Store meal-sized portions of leftovers in glass containers for quick and easy reheating.
– The PD Hungry Man Dinner from leftovers=Smashed Potatoes, Corn, Mushroom Gravy, defrosted green beans & torn kale.
– Place dish without cover in Instant Pot on rack, close the pressure valve and set to STEAM for 1 or 2 minutes w/ natural release.
– Test to see if heated through by stabbing a fork in the middle. If the fork handle heats up, the food is hot.
- “Burn” or “Hot” Signal
- Because there is not enough liquid on the bottom of the pot. Be sure there is sufficient water to boil and produce steam.
- Because starch accumulates in the steam valve preventing steam from exiting the pot. Rinse the valve after every use.
- When making Pasta Arrabbiata, stir slow cooked sauce into pasta cooking water before cooking pasta to avoid “burn”.
- Instant Pot Plant-based Yogurt
- Freeze a couple Tablespoons of Plant-based Yogurt in a small container as an emergency starter should you run out of yogurt.
- Never run out of yogurt—make a new batch the night you open your last jar; make at night so IP is free during the day.
- Using yogurt as a starter rather than the powdered starter packet will result in thicker yogurt with each successive batch.
- Minimum yogurt incubation time is 8 hours. Longer incubation time will increase tangy taste, not thickness of yogurt.
- Make yogurt in any clean jar with lid: quart jar, recycled applesauce jar, pint jar, etc.; as long as it’s clean it will work.
- 1 batch of Greek Soy Yogurt=1 quart of Plant-Based Yogurt strained. Use a nut bag & follow the Greek Yogurt recipe guidance.
- Instant Pot Vanilla Extract
- Make all vanilla beans into Instant Vanilla Extract rather than letting them get stale in a package in the pantry.
- To prevent jar from breaking under pressure, split the batch into 3 durable 1 cup jelly jars, rather than your heavily used 22oz. jar.
- Store vanilla extract in recycled 20oz. Tamari jars or 22oz. straight sided jars for easy measuring.
- Add vanilla beans from Instant Vanilla Extract to any recipe with vanilla flavor that is blended completely.
Protective Spices & Seasonings Tips
- Invest in bulk spices for the best deal and superior freshness. Refill spice canisters in your spice cupboard as needed.
- Buy fresh garlic in bulk. Separate cloves and freeze in a plastic bag. Suzy 2 garlic press will press right through the skin.
- Buy fresh turmeric root in bulk on sale in fall. Clean, dry and freeze.
- To extend the life of chopped fresh cilantro, add diced onion to it & refrigerate.
- Use additive-free vinegars. Balsamic Vinegar should be Grape Must (not cooked or reduced) & vinegar, or just vinegar.
Storage Tips for Protective Freezer Staples
- Fresh ginger & turmeric root –for easy microplane grating into Spicy Oil-Free Curry, Tuber Tonic, etc. Wash, air dry & store whole in bag.
- Fresno and jalapeno peppers–for use in ferments or cooking. Roast first or leave raw. Store in a plastic freezer bag.
- Grape or cherry tomatoes–for Pasta Arrabbiata. Buy tomatoes on sale and freeze in 2-pint portions.
- Additive-free tomato paste–portion and flash freeze in Tablespoon mounds (¼ cup = 4T.; 6oz. can =6-7T.). Use a silicone spatula to make it easy. When firm, transfer to a freezer bag for easy addition to recipes. Repeat when you have a partial can of tomato paste.
- Tofu–keep 4 bricks of tofu in the freezer. Designate as frozen by marking with a sharpie “X”. Use defrosted for Ground Crumbles.
- Bread crumbs—make double the amount when you make Perfect Pesto Sauce & store 1 batch in freezer for next time.
- Garlic cloves separated with peel on–Suzy 2 garlic press can handle frozen cloves, no problem.
- Nice Cream—transfer from freezer to refrigerator 2 hours before eating to defrost to perfect texture.
- Yeast & Yogurt Starter Packets—can store long past the expiration date when kept in freezer.
- Fresh Pineapple—cleaner than canned. Buy on sale. Chop and freeze what you can’t eat. Use in Sugar-Free Sweet & Sour Duck Sauce.
High Speed Blender Tips
– Blend 3 cups at a time to a fine blend consistency (1 minute).
– Put oat flour in wide-mouthed canister on the counter top for easy measuring access.
– Leave the lid slightly opened to let warm moisture escape just after blending.
– Next, blend Nice Cream batter to incorporate any oat flour residue in the blender jar.
- Quinoa Flour–Toast quinoa in the evening and let cool on the stove. Blend in the morning.
- Garlic–Blend with peel on to retain protective phytochemicals. Raw garlic can taste spicy. Select the right sized clove.
- Blender loading order–liquid on bottom, seasonings, then crumbled tofu. Blend on high.
Stove Top & Baking Tips
- Get 2-4, 17” rimmed baking pans for Crackers, Nice Cream Sandwiches, Fat-Free Fruit Newtons & Baked Tortilla Chips.
- Use an offset spatula for easy spreading of batters.
- Keep your Cast Iron Pan dry to prevent rust. Follow guidance in Class #266 to renew & re-season your pan.
- Reinvent leftover Busy Day Chili into baked Tamale Pie.
Food Labeling & Measuring Tips
- Use a sharpie marker to label directly on glass jars of ferments, vanilla & anything you want to give a “use by” date.
- Remove marker from glass using dishwasher, vinegar, or All Purpose Cleaning Spray.
- Have multiple sets of measuring cups and spoons so you can go from recipe to recipe without the need to wash and dry.
- To measure accurately for PD Recipes, scoop measuring cup into flour canister/bag and level off with finger or side of bag.
- Use dry measuring cups for both wet and dry ingredients instead of pyrex wet measuring pitchers.
- Use wet measuring pitchers to measure fruits and vegetables or to add water to instant pot.
- Tapioca Starch, sometimes labeled Tapioca Flour, is finer than flour. Indian market Spice Land brand is NOT fine enough.
Fermenting & Beverage Tips
- Mince fermented garlic, which is milder, into Kids Spaghetti & Mix n Mac.
- Use brine in cooking liquid for rice (2 cups rice + 2 cups water + ½ cup brine), in No Knead Brine Bread, or as water in Salad Dressings.
- Optimal house temperature for fermenting is between 68-72 degrees. Things ferment faster in a warmer house.
- Look, smell and taste to determine your preferred doneness. The longer they ferment the softer & more vinegary.
- Remove the flowers from Flower Water and Blue Chai before transferring to the fridge. They will mold.
Social Responsibility & Family Tips
- Reusable produce bags/grocery totes–load groceries back in the cart loose & bag them at the car instead of using plastic.
- Invite your loved ones to a “Cook & Catch up Session” where you cook together and socialize in the kitchen.
- Set some kitchen organization “ground rules” so the kitchen is a delightful and orderly place to be.
- Encourage family members to choose the menu by looking at the pictures at protectivediet.com so they have buy-in.
“If you haven’t ordered the organic onion powder that I have linked to every recipe, you must. It is delicious compared to any onion powder you can buy in the store. It will make your Buttermilk Dressing sing. Your French Onion Dip will be the ultimate.”
Recommended Recipes
Recommended Classes
#148 Sulforaphane Protection | #052 Microwave Yay or Nay? | #157 Preparing to Be Away |
Making Plant-based Yogurt | Make Greek Yogurt with Me | #266 Homemade Tortillas & Pro Tips for Chips |
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Class Description:
This class is full of helpful recommendations. Julie Marie’s pro-tips and kitchen systems will save you time, money and add to your kitchen confidence.
Tagged with: Additive-Free • Blender Loading Order • Burn Signal • Incubation Time • Myrosinase • Pot-in-Pot Method • Sulforaphane • Yogurt StarterClass URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-270-protective-diet-pro-tips/
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