Protective Diet Class #318

Garden Confetti Bread Cooking Demonstration

A fun walk-through demonstration of the recipe of the week. Co-cook with Julie Marie for innovative whole-food-plant-based recipes, cooking techniques, and protective lifestyle suggestions to populate and promote a healthy and diverse microbiome.

Announcements

• Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
• Shop www.protectivediet.com/bulk, an independent source for low-cost, high-quality PD staples in bulk.
• Comment on Protective Diet YouTube videos so they are more likely to be seen by those outside of our community.
• Take advantage of current savings on Protective Diet Plant-Based Broth Mix.

Vocabulary

Plant Fiber Diversity

Microbiome

Prebiotics

Probiotics

Action Steps for a Happy Mood and a Healthy Gut

• Populate a Healthy Gut Microbiome by Incorporating a Variety of Plants in Every Meal
• Microbes manage our moods, feelings, choices, and our physical health. They control our hormones, neurotransmitter production, metabolism, histamine production, digestion, and food choices to name just a few.
• When we promote, populate, and feed healthy resident microbes they produce short-chain fatty acids, efficiently putting out inflammatory fires to maintain a tight protective epithelium (gut wall).
• These microscopic heath soldiers eliminate viral spread, allergies, food sensitivities, disease, and metabolic disorders.
• Incorporating a variety of plant ingredients is critical to strengthening and maintaining a protective microbiome.
• Every plant has its own microbiome and when we eat them raw, those microbes populate in our gut.
• Eat organics whenever you can—harmful chemicals kill healthy microbes.
• Eat less fiber at first. Healthy gut microbes love insoluble fiber, but if your gut is populated with microbes that digest fast food, meat, or dairy, plant fiber may cause digestive distress. Instead of avoiding plant fiber, just eat less of it at first.
• The Protective Diet Family Microbiome Population Project will introduce plant fibers little by little and build a healthy gut.
• Avoid “veggie-packing” your meals. Getting overzealous with vegetables can sabotage all food appeal, especially for kids.

• Let Protective Diet Recipes Be Your Guide
• Protective Diet recipes are designed as weekly educational bites to achieve and maintain optimal health with a sustainable diet. Each recipe incorporates plant-based functional foods based on advances in microbiology and phytochemical research.
• Join us in The Protective Diet Education Classroom for innovative whole-food-plant-based recipes, cooking techniques, and protective lifestyle suggestions to populate & promote a healthy and diverse microbiome.
• Garnish meals with probiotics by using PD Ferment Recipes. Fermented Salsa can be prepared in one gallon batches that can be blended and frozen, or canned in a boiling water bath according to proper, USDA specifications for your area.
• Make Protective Diet’s Garden Confetti Bread (packed with plant fiber) using recipe guidance and these tips shared in class.

Garden Confetti Bread

Prep	– Use moist hands to prepare a lined loaf pan using the Crumble and Line Parchment Paper Technique. – Note: this parchment can be reused. Set it aside to cool/dry and reuse for baking another loaf later. – Preheat the oven. You want the heat ready so the bread can go in as soon as the leavener is activated.
Shred & Dice	– Shred carrots and zucchini using a thick/coarse cut so they appear like colorful flecks of confetti in the bread. – Process an extra cup of each veggie & fruit ingredient. Bag, label and freeze for a fast loaf of bread in the future. – Or use extra vegetables to make Quickie Cream of Veggie Soup—an autumn “Fast Five” favorite.
Whisk	– Assemble the dry ingredients and whisk thoroughly to prevent baking soda chunks in the finished bread. – Add Instant Vanilla Extract, along with shredded, mashed, and chopped wet ingredients. – Use a Danish Dough Whisk to incorporate wet and dry ingredients into a very thick, biscuit-like batter.
Form & Bake	– Arrange batter in lined pan and use your hands to lightly shape it into a loaf with a slight rise in the center. – If you flatten the batter with a spatula, you will get a flat, dense, square loaf, instead of a rounded risen top. – Clean as you go. Since we don’t use oils or animal products, most things just need a good rinse.
Store & Enjoy	– Allow baked loaf to cool completely before cutting into perfect slices with a serrated knife. – Freeze in 2-slice packs to pace yourself and enjoy as a treat every day of the week if you want. – Set a frozen slice for each person out to thaw in the morning or a few hours before the meal.

Cooking Tips

• Food Processor—try making a Frosty in the food processor instead of the blender for an incredibly thick, creamy texture.
• Bananas—wash and separate bananas when they are still green to prevent damaged stems that attract fruit flies.
• Flour—measure flour for PD Recipes by scooping it with a measuring cup, and leveling with your finger or side of the bag.
• Apples—home-can whole applesauce, if you enjoy that process. Benefit = you can include the healthy microbes on the peel.
• Baking Powder—keep in mind that baking powder has an expiration date and its leavening power is reduced over time.
• Baking Soda—baking soda absorbs odors. Follow these best storage tips to keep it fresh and ready for baking. Buy baking soda in bulk. Pour the majority of it into a big, airtight container (such as a 2quart jar) and label it “Cooking Baking Soda”. Then put a small, airtight jar (such as a jelly jar) of baking soda in your kitchen for daily use. The small jar can be refilled with baking soda from the big jar. The remaining baking soda can simply be stored in its original packaging and used for microbe-friendly cleaning and personal care products made at home using the PD Lifestyle Recipes, such as Super Natural Whitening Toothpaste. Store some soda in old, large spice containers with the sprinkle lids and keep in convenient locations around the house, like under the kitchen sink for an All Natural Cleaning scrub, or near the shower for a Daily Facial Polish.
• Chicken—get the chicken out of your Workplace for Wellness—the most common cause of bacterial urinary tract infections is bacteria on chicken surviving throughout the cooking and digestion process, then crawling from the anus to the urethra.
• Salt-free vs Low Sodium—salt is linked to food excitement. We want to have food excitement. Without food excitement we will overeat in search of food satisfaction. When eating a salt-free diet, the body will trigger hunger hormones to get us to eat to fulfill our daily sodium requirements. Studies confirm the benefits of consuming a low to moderate sodium diet.
• Protein Powders—do not consume protein powders. You don’t want to “grow” anything, especially tumors. A Protective Diet (fruits, vegetables, whole grains & legumes) incorporates enough protein to heal and repair your muscles as an athlete.

FALL MENU IDEA with plant fiber diversity (see video) – Plant-based Zuppa Toscana Soup, Oil Free Olive Garden Salad w/Croutons, Garden Confetti Bread, and watermelon   FIRST FROST WARNINGS MENU IDEA (see video) – Top a slice of Breadmaker Whole Wheat Loaf Bread (the onion variation) with Epic Eggless Salad and Southern Chow Chow,   which uses up green tomatoes, or wrap in Dry Steamed Collard Greens & top w/Probiotic Pepper Sauce for a Green Burrito – Serve with a Garden Platter of leafy greens, fresh herbs, tomatoes, okra, carrots, edible flowers, and seasonal fruit

Student Q&A

• Would incorporating even more banana peel into the batter add more benefits for our microbes? (26:00)
• Does tending chickens, but not eating them, still make you susceptible to bacterial urinary tract infections? (37:20)

How NOT to Judge a Food

“This tastes just like Grandma’s zucchini bread!”

How to Eat with Awareness and Excitement Instead

“This bread is awesome! These protective plant fibers are going to give me a massive advantage in life! My immune system will be able to protect me from all inflammatory disease!” “My microbes are going to eat this fiber and produce short-chained fatty acids that will wash my body with a flood of anti-inflammatory protection. And they are going to make me feel good! They are sending neurotransmitters along the Vagus nerve, straight to my brain saying, She’s making that amazing Zucchini Bread again! We love plant fiber!’”

Encouragement

• We eat with excitement for the protective benefits of our food, instead of basing our preferences solely on taste and ignoring nutrition.
• Understanding the ‘why’ behind the foods we eat and those we eliminate is invaluable for long term success.
• Recipes that taste “healthy” now will taste more and more delicious with the consistent practice of a 100% Protective Diet. Your taste buds will reset. Your healthy microbes will populate and dictate your food choices for their survival and excitement.

“I named this Garden Confetti Bread because the colors make it feel like a party, something to celebrate, something exciting, not carrots and zucchini.”

Recommended Recipes

Garden Confetti Bread	Plant-Based Zuppa Toscana	Southern Chow Chow
Probiotic Pepper Rings	Fermented Salsa	Reduced Sodium Probiotic Pickled Onions
Creamy Mashed Potatoes by the Pound	Quick Mix BBQ Sauce	UV Protective Blueberry BBQ Sauce

Recommended Classes

#313 Master Fasting: A Transitional Approach

#265 What’s Your Food Mood

#314 Veg-It-Up with Zucchini

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Class Description:

A fun walk-through demonstration of the recipe of the week. Co-cook with Julie Marie for innovative whole-food-plant-based recipes, cooking techniques, and protective lifestyle suggestions to populate and promote a healthy and diverse microbiome.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-318-garden-confetti-bread-cooking-demonstration/