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Protective Diet Education Master Course

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  1. Lesson #346 | The Microbiome Population Project : Objective & Results
  2. Lesson #345 | Air Frying & Incorporating Medicinal Mushrooms
  3. Class #344 | Reduce Toxic Load: Castor Oil Deodorant & More
  4. Class #343 | Slimming Down with Concession Stand Nachos
  5. Class #342 | Burritos With Homemade 12-Inch Flour Tortillas
  6. Class #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
  7. Lesson #340 | Resistant Starch & Unforgettable Theme Fries
  8. Class #339 | Anticipation, Dopamine, & The Diet Struggle Reward Cycle
  9. Class 338 | Eliminating The Diet Struggle Reward Cycle
  10. Class #337 | Hamburger Pinwheels & Reducing Inflammation Not Cholesterol: A holistic approach to inflammatory disease remission
  11. Class #336 | Bring This To Thanksgiving
  12. Class #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
  13. Class #334 | Vinegar Making Workshop
  14. Class #333 | Get Motivated With Exciting Goals
  15. Class #332 | Canning Whole Applesauce
  16. Class #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
  17. Class #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
  18. Class #329 | Soymilk & Active Meditation with Positive Self-talk
  19. Class #328 | Weight Loss Challenge and the Salad Crunch Wrap
  20. Class #327 | Binge Eating and The Butyrate Bath
  21. Class #326 | 45-Second Tortillas & Daily Diligence
  22. Class #325 | 3-Month Goal Challenge
  23. Class #324 | Get Shredded With Carrot Salad
  24. Class #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  25. Class #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  26. Class #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  27. Class #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  28. Class #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  29. Class 318 | Garden Confetti Bread Cooking Demonstration
  30. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  31. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  32. Class #315 | 12 - Steps To Improve Your Metabolism
  33. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  34. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  35. Class #312 - Calling All Health Geeks & Health Enthusiasts
  36. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  37. Class #310 - Using Bread Makers and Milling Whole Grains
  38. Class #309 - Get Excited and Get It Done
  39. Class #308 - Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
  40. Class #307 - Terminal Cancer Cure Part 1: Diagnosis Decisions
  41. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  42. Class #305 - Protective Sprouts
  43. Class #304 - Personal Weight Loss Consultation
  44. Class #303 - ProtectiveDiet.com Tutorial
  45. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  46. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  47. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  48. Class #299 | Making Organic Soymilk & Yogurt
  49. Class #298 | Stress Elimination Challenge
  50. Class #297 - Fall Harvest and Winter Food Storage
  51. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  52. Class #295 | 48-Hour Fast: Day Two
  53. Class #294 | 48-Hour Fast: Day One Support
  54. Class #293 | 48-Hour Fast: Plan & Prep Guide
  55. Class #292 | Travel - Manifest - Peach Buckle
  56. Class #291 | July Garden Tour : Learn as we GROW with community support
  57. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  58. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  59. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  60. Class #287 | Achieving A Pro Mindset
  61. Class #286 - Our New Workplace for Wellness
  62. Class #285 Protective Kimchi 101
  63. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  64. Class #283 - Melt & Bake Cheeze Pro Tips
  65. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  66. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  67. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  68. Class #279 | Nutty Butter & The Noodle Bowl
  69. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  70. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  71. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  72. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  73. Class #274 - Road Trip Travel
  74. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  75. Class #272 - Allergies and the Microbiome
  76. Class #271 - You Can’t Outrun an Unhealthy Diet
  77. Class #270 - Protective Diet Pro Tips
  78. Class #269 - Getting Comfortable Enjoying Delicious Food
  79. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  80. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  81. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  82. Class #265 - What's Your Food Mood
  83. Class #264 – Two Years Day Fasting on a Protective Diet
  84. Class #263 – Bag of Questions
  85. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  86. Class #261 - Eliminate Produce Waste & Shopping Trips
  87. Free Class #260 - Day One On a Protective Diet
  88. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  89. Class #258 - Pandemic Pantry
  90. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  91. Class #256 – Cornflakes & Cholesterol
  92. Class #255 – Baking Bread & Following Through on a Protective Diet
  93. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  94. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  95. Class #252 - Making MoJos - New Year New You
  96. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  97. Class #250 – Instant Vanilla Extract
  98. Class #249 – Paralyzed By Stress
  99. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  100. Class #247 – Intro to Indian
  101. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  102. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  103. Class #244 – Back To The Basics 2019
  104. Class #243 – Health Benefits of Spicy Food
  105. Class #242 – Tips From The Pros Weekend
  106. Class #241 – Increase Protective Lycopene with Fermented Salsa
  107. Class #240 – All Natural Beauty
  108. Class #239 – Tweak Your Physique
  109. Class #238 – Protective Beverages
  110. Class #237 – What I Eat In A Day Spring 2019
  111. Class #236 – Weeknight Setup SUS
  112. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  113. Class #234 – Know Your Fast Five
  114. Class #233 – Biology of Burning Body Fat
  115. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  116. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  117. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  118. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  119. Class #228 - Benefits of Fermented Food
  120. Class #227 - Navigating ProtectiveDiet.com
  121. Class #226 - New Year/New You
  122. Class #225 - Dementia Defense
  123. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  124. Class #223 – Call To Action
  125. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  126. Class #221 – Day Fast and Feast
  127. Class #220 | Day Fast & Feast Guide
  128. Class #219 - Day Fasting on a Plant Based Diet
  129. Class #218 - The Hideous Truth of Opioid Addiction
  130. Class #217 - Baby Jack Ribs BBQ or Baked
  131. Class #216 – I Lost My Way
  132. Class #215 – Glamping On A Protective Diet
  133. Class #214 – In Flight Travel Meal Made Easy
  134. Class #213 – Healthiest Summer Kick-off Challenge
  135. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  136. Class #211 - Weighing the Risks of Cancer Screening
  137. Class #210 - Easy Bake Loaf Bread
  138. Class #209 - Soup for One
  139. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  140. Class # 207 - The Need To Feed
  141. Class #206 - Tea Ritual & Spices for Protection
  142. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  143. Class # 204 - Body Management & Understanding Cancer
  144. Size 22 to a Size 2
  145. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  146. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  147. Class #201 - Kitchen Peptalk
  148. Class #200 - Stop The Snacks Challenge
  149. Class #199 - Organic Co-Op Shopping Tour
  150. Class #198 - Grocery Store Restock
  151. Class #197 - Costco Run
  152. Class #196 - International Market Tour
  153. Class #195 - Navigating Holiday Dinners
  154. Class #194 - Co-Cooking Cherry Cheeze Danish
  155. Class #193 - Co-Cooking A Taste of Thanksgiving
  156. Class #192 - Co-Cooking Sauerkraut
  157. Class #191 - Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
  158. Class #190 - Cancer & Angiogenesis Inhibitors
  159. Class #189 - Co-Cooking Egg-less Omelet
  160. Class #188 - Co-Cooking Apple Fritter Cake
  161. Class #187 - The PD Groove
  162. Class #186 - Co-cooking Flatbread Pizza
  163. Class #185 - Picnic with Julie Marie
  164. Class #184 - Dinner Party with Julie Marie
  165. Class #183 - Batch Cooking Can Stall Weight Loss
  166. Class #182 - A Summer Day Eating PD
  167. Class #181 - Keep It Out & Keep It Off
  168. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  169. Class #179 - Weekend of Wellness
  170. Class #178 - All Natural Cleaning
  171. Class #177 - Annual Halftime Checkin
  172. Class #176 - PD Picnic Packing
  173. Class #175 - Mastering Oil-free Grilled Pizza
  174. Class #174 - Downsizing Daily Salads
  175. Class #173 - Fat-Free Salad Dressing 101
  176. Class #172 - Falafel Party & Protective Spices
  177. Class #171 - The Burden Of Thin
  178. Class #170 - Slimming Down With Biscuits & Gravy
  179. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  180. Class #168 - Making Quick-Mix Pizza
  181. Class #167 - Opiods Causing More Pain Than Surgery
  182. Class #166 - A Winter Day Eating PD
  183. Class #165 - Rolling Sushi & Gimbop
  184. Class #164 - Eliminate, Heal and Achieve Optimal Health
  185. Class #163 - Handicapping The Binge
  186. Class #162 - Emergency Hospital Prep
  187. Class #161 - Tips For Limiting Stress In Challenging Times
  188. Class #160 - Feeling Anxious About Greens
  189. Class #159 - Sweet Action Saturday
  190. Class #158 - Be The Boss Of Your Body
  191. Class #157 - Preparing To Be Away
  192. Class #156 - Calendar of Achievements
  193. Class #155 - Cancer Prevention & Regression on a Protective Diet
  194. Class #154 – Daily Application
  195. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  196. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  197. Class #151 - Hosting House Guests Protective Diet Style
  198. Class #150 - Complimentary Video Coaching Hour
  199. Class 149 - Video Coaching Hour
  200. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  201. Class #147 - Pressure Cooker Stir Fry
  202. Class #146 - Video Coaching Hour
  203. Class #145 - Cutting Food Costs & Improving Food Quality
  204. Class #144 - Mastering Mindful Eating Part 2: Following Through
  205. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  206. Class #142 - Video Coaching Hour
  207. Waking Up In America radio interview
  208. Class #141 - Maintaining A Healthy Weight & Vitality
  209. Class #140 - Video Coaching Hour
  210. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  211. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  212. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  213. Class #136 - Oil-Free Grilling Techniques Part 1
  214. Class #135 - Packing a PD Picnic or Water Park Tailgate
  215. Class #134 - Tea Party Sipping on Liquid Antioxidants
  216. Class #133 - Spices and Aromatic Herbs
  217. Class #132 - Making Cutlets
  218. Class 131 - Video Coaching Hour #1
  219. Class #130 - Yogurt & Notzzarella Cheeze
  220. Class #129 - Daily Actions to Eliminate Stress
  221. Class #128 - Vitamins, Sunscreen and How They Work
  222. Class #127 – Kitchen Tools – Efficiency & Fun
  223. Class #126 - Cancer: The Protective Diet Advantage
  224. Class #125 - Kitchen Tools - Beginner Essentials
  225. Class #124 - Pick a Positive Proactive Partner
  226. Class #123 - Set It & Forget It Meals
  227. Class #122 - Freedom To Succeed
  228. Class #121 - Enjoying Cruciferous Vegetables
  229. Class #120 - Seven Steps to Overcoming Self Doubt
  230. Class #119 - Chili Cook-Off on Game-Day
  231. Class #118 - SUS - Set-Up For Success
  232. Class #117 - Fresh Restock
  233. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  234. Class #115 - Rice Dishes From Around the World
  235. Class #114 - Kicking off the New Year
  236. Class #113 - Authentic Salsa
  237. Class #112 - Daily Spa Rituals
  238. Class #111 - Coffee and Diet Soda
  239. Class #110 - PD Holiday Mock-Tail Party
  240. Class #109 - Protection For Our Planet
  241. Class #108 - Whole Food Detox and Taste-bud Reprogram
  242. Class #107 - ProtectiveDiet.com User Guide
  243. Class #106 - Holiday Stress
  244. Class #105 - Commitment Class Kick Off
  245. Class #104 - KP Duty
  246. Class #103 - Learn Tips From A Minimalist
  247. Class #102 - Planning For Success
  248. Class #101 - Soup Month
  249. Class #100 - Eating A Diet In Perfect Balance
  250. Class #099 - Visualize Optimal Health
  251. Class #098 - Set Up Sunday
  252. Class #097 - 21 Meals to PD Mastery
  253. Class #096 - Kitchen Set-Up for Efficiency
  254. Class #095 - Back to school lunch packing Protective Diet Style
  255. Class #094 - Getting Back On Track
  256. Class #093 - Micro Goals
  257. Class #092 - Food Anxiety
  258. Class #091 - Transitioning to a Plant-Based Household
  259. Class #090 - Pizza Party
  260. Class #089 - Goal Setting
  261. Class #088 - Summer Holidays Protective Diet Style
  262. Class #087 - Pantry Par Stocking System
  263. Class #086 - Sugar In Health Food Camouflage
  264. Class #085 - Simplicity & Meal Satisfaction
  265. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  266. Class #083 - Sip on this
  267. Class #082 - Mastering Label Reading & Understanding Food Additives
  268. Class #081 - Your Body's Sweet Spot
  269. Class #080 - Shift from Deprivation to Privilege
  270. Class #079 - Dining Out Protective Diet Style
  271. Class #078 - Checkup Follow up visit
  272. Class #077 - Spectacular Salads - PD salad prep 101
  273. Class #076 - The Three Phases Of Recovery & Following Through
  274. Class #075 - Spring Cleaning
  275. Class #074 - Oven Tips and Tricks
  276. Class #073 - Super Tasters and Taste Bud Evolution
  277. Class #072 - The PD-Practice Check-Up
  278. Class #071 - The power of the imagination
  279. Class #070 - Eliminating Doubt
  280. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  281. Class #068 - Beans, Beans, Beans
  282. Class #067 - The Practice Of Gratitude
  283. Class #066 - Checking Into Your Healthy Life
  284. Class #065 - Kitchen Spa
  285. Class #064 - Secure Your Own Mask First
  286. Class #063 - Stove Top Tips & Tricks
  287. Class #062 - New Year! New Resolution
  288. Class #061 - Enjoying Your Journey to Goal
  289. Class #060 - Simple Meal Planning
  290. Class #059 - Encouraging and Coaching
  291. Class #058 - Improving Knife Skills
  292. Class #057 - Optimal Outlook
  293. Class #056 - Protective Diet & The Holidays
  294. Class #055 - Traveling Protective Diet Style
  295. Class #054 - Excuses Are Just Excuses
  296. Class #053 - Garlic Party
  297. Class #052 - Microwave...Yea or Nay
  298. Class #051 - We're Talking Tofu
  299. Class #050 - Let’s Talk & Cook Potatoes
  300. Class #048 - Greens and their importance in a Protective Diet
  301. Class #047 - Chopping, dicing, slicing and shredding
  302. Class #046 - Type I & Type II Diabetes
  303. Class #045 - Weight loss average on a Protective Diet
  304. Class #044 - Fundamentals
  305. Class #043 - Are some grains better than others?
  306. Class #042 - Protection For Human Health, The Animals & Planet Earth
  307. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  308. Class #040 - Recipes for Success
  309. Class #039 - Lunch Packing
  310. Class #038 - Cooking with Kids
  311. Class #037 - Sleeping Like A Rock
  312. Class #036 - Nuts
  313. Class #035 - Search Box Dinners & Meals Without Planning
  314. Class #035 - Search Box Dinners & Meals Without Planning
  315. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  316. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  317. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  318. Class #031 - Indigestion and Digestive Issues
  319. Class #030 - Workouts and Weight Loss
  320. Class #029 - Why am I sick?
  321. Class #028 - Inner Child Frame of Mind
  322. Class #027 - Being Challenged By Diet Trends
  323. Class #026 - Outdated recommendations in the Health Care System
  324. Class #024 - Food Obsessions
  325. Bonus - Grocery Store Tour of Costco
  326. Class #025 - Accepting and Loving The New Healthy You
  327. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  328. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  329. Class #021 - Emotional Eating
  330. Class #020 - Food Additives & Code Names
  331. Class #019 - Kitchen Tools
  332. Class #018 - Raw vs. Cooked
  333. Class #017 - How to travel on a Protective Diet
  334. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  335. Class #015 - GMOs & Non-Organics
  336. Class #014 - Acknowledging Your Achievements
  337. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  338. Class #012 - How To Identify and Eliminate Emotional Eating
  339. Class #011 - Pantry Staples & Refridgerator Stocking
  340. Class #010 - Greens Discussion
  341. Class #009 - Alcoholic Beverages
  342. Class #008 - Understanding Cholesterol
  343. Class #007 - Understanding the Endothelium
  344. Class #006 - Taste bud reprogramming and eliminating food cravings
  345. Class #005 - Vitamin supplementation
  346. Class #004 - Lead By Example & Walk The Walk
  347. Class #003 - Protein sources & ideal amounts
  348. Class #002 - Identify true hunger, food cravings and emotional eating
  349. Class #001 - Starting a Protective Diet
Lesson 77 of 349
In Progress

Class #270 – Protective Diet Pro Tips

Julie Marie September 8, 2020

Protective Diet Class #270 Notes:

Protective Diet Pro Tips

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

Vocabulary

Pot-in-Pot MethodSulforaphaneMyrosinaseAdditive-Free
Burn SignalYogurt StarterIncubation TimeBlender 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

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

Asian Style KaleHomemade LasagnaFrench Onion Dip
Tapioca PuddingPressure Cooked PastaEgg Roll Bowl
Vanilla Rice PuddingPerfectly Cooked Brown RiceButtermilk Ranch Dressing
French Vanilla Nice CreamBolognese SaucePeppermint Bark Popcorn
MoJosCreamy Chocolate FrostingChocolate Fondue
Protective Probiotic Pepper SaucePlant-Based EtouffeeSugar-Free Fruit Jam
Pit PasteSugar-Free Powdered SugarFudge

Recommended Classes

#148 Sulforaphane Protection#052 Microwave Yay or Nay?#157 Preparing to Be Away
Making Plant-based YogurtMake 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.

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    Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-270-protective-diet-pro-tips/

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