Protective Diet Class #322

Baking Oatmeal Cookies & Fiber Fueled Microbes

Cookies are essential! Co-cook with Julie Marie and learn innovative techniques using universal tools to make high-fiber treats for your gut microbes. Enjoy cardio and neuroprotection in delicious, dunkable, texturally exciting oatmeal cookies every day if you want.

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.
• Take advantage of current savings on Protective Diet Plant-Based Broth Mix.

Vocabulary

Gut Microbiome

Fiber

Spermidine

Autophagy

Genistein

50/50 Plate Practice

Action Steps for Pleasing Fiber-Fueled Microbes

Eliminate Junk Food and Eat Plant Fiber

• Healthy gut microbes survive exclusively on plant fiber.
• Keeping sugar/junk food out and eating a variety of plant ingredients allows our gut to make an environment for healthy microbes to ferment and digest healthy fibers and multiply their protective phytochemicals.
• Microbes ferment and digest fiber to produce anti-inflammatory short-chain fatty acids, which are used by the body to repair and tighten gaps in the epithelium (gut wall). A tight epithelium protects us from inflammation, disease, and viral and bacterial infection, and prevents food particles from entering the blood, causing an inflammatory response labeled as a food allergy.
• Protective Diet members eliminate gluten/food allergies after completing a 30-Day Detox and Taste Bud Reprogramming.
• Their newly developed protective gut microbial population is fed a variety of daily plant fiber with Protective Diet recipes.
• This dietary practice heals and repairs the epithelium protecting us from physical illness and suffering.
• Make and eat PD recipes every day and the rest will be managed by your trillions of resident microbes. They control our health, mood, cravings, energy, metabolism, fitness, and appearance. Protective Diet Education (PD-Ed) will show you exactly how to manipulate your microbes to improve your life with health independence by becoming the boss of your body.

Increase Plant Fiber Diversity with the 50/50 Plate Practice

• Our body utilizes starch as energy. It needs to be included in our diet (Oats, Rice, Potatoes, Pasta, Bread, Corn, Beans, Quinoa).
• Starch energy fuels the day, whether you are eating three meals a day, or Day Fasting and Feasting once for the neuroprotection, cellular health, cardio health, metabolism, and microbiome-promoting benefits of taking pauses from digestion.
• To ensure a diversity of fiber and polyphenols in your diet, half of the plate should be composed of starch and the other half should be composed of protection in the form of fruits and vegetables. Reduce the amount of starch in your main meal when also including cookies.

The PD Cookie Collection   Old-Fashioned Toasted Oat CookiesSoft-Batch Oatmeal CookiesSugar-Free Gingerbread CookiesChocolate Chip CookiesSandwich CookiesGinger SnapsThin MintsVanilla WafersItalian Anisette BiscottiMandel BreadCookie Dough Bites

Make Sugar-Free, Fat-Free, Fiber-Filled Cookies

• Don’t look at these cookies as traditional desserts. Paired with veggies, like a salad and a Beauty Broth Hot Pot, they are healthy enough to be the starch component of any meal. They are high fiber, so start with one cookie and see how it settles.
• These cookies are crunchy, crisp, and texturally exciting with several high-fiber additions. As they pass through your system, they clean the walls of your intestine and provide fiber for healthy gut microbes to ferment and digest. As they do that, they also multiply the protective phytochemicals in our food. For example, specific gut microbes ferment and digest soybeans and produce genistein, an angiogenesis inhibitor present in soymilk, tofu, tempeh, miso paste, and soy yogurt.
• Making Old-Fashioned Toasted Oat Cookies will be second nature to you soon. You won’t even need to check the recipe. Make a quick “cheat sheet” with ingredient measurements, bake time, and temperature, and post it inside your cupboard door. Follow the recipe and these additional tips shared in the live demonstration:

Toast Organic Rolled Oats	Use Organic Oats—mold inhibitors on non-organic oats also inhibit healthy gut microbes. Don’t ever buy instant rolled oats—they are par-cooked and will turn to mush in your cookie batter. Follow the recipe shortcut for perfectly toasted oats—this step builds more texture into the cookie, eliminating the “rubber nugget” texture that is typical of fat-free cookies. (Many plant-based cookies include ground flaxseeds as a crisping agent. Like ground nuts, they greatly increase the fat content, keeping your pants snug). Technique: If you have a grain flaker, follow Julie Marie’s Technique for Rolling Oats at Home the day before.
Wash and Dice Organic Bananas	Use Organic Bananas—we are using the peels because they are loaded with fiber that your gut microbes love! Banana peels add the texture of raisins without the insulin-spiking sugar of dried fruit. Banana size affects the texture of your cookies. Large = softer, Small = crumbly, Medium = perfect. If using large bananas, cut off the last 2 inches. If using small bananas, add a little extra to equate to medium. Technique for Dicing Banana Peels: Hone the blade of your chef knife by swiping it 5 times with a knife sharpener and wipe the blade off with a towel. Line up flattened banana peels on a cutting board and cut across the grain into little strips, then dice. Wash your knife immediately to remove the gummy banana enzyme that sticks to the blade.
Mix and Shape	Erythritol—these cookies are not overly sweet, but they will go over well with friends that eat sugar. Salt & Cinnamon—don’t skip these ingredients! They are essential to flavor boosters. Organic Cacao Nibs—read the research on the recipe to learn just how cardio and neuro-protective these are. They regulate appetite and we produce nitric oxide when we chew them, making blood flow more efficient. Baking Powder—add to the mixing bowl on top of dry ingredients because the moment it hits something moist it will activate. You want it to activate just before baking to maximize the rise of your cookies. Instant Vanilla Extract—never discard vanilla bean scraps. When vanilla is gone, recover the scraps with vodka and let them slowly extract on a shelf in your pantry. Incorporate bean scraps into Vanilla Rice Pudding, French Vanilla Nice Cream, and Chocolate Rooibos Latte, or drop one in for a vanilla twist on your favorite PD Beverage. Technique: Scoop mounds of batter onto the cookie sheet at evenly spaced intervals. Place a regular (not-wide) mouthed jar ring over each mound and press the batter into form. This universal tool will ensure a perfect bake.
Embellish and Bake	Cranberries—stock up on cranberries at Thanksgiving time. They are one of the most protective fruits we can eat. Classic Cranberry Sauce added to Yogi Bowls or on a slice of toasted Breadmaker Whole Wheat Loaf Bread.I suggest rinsing non-organic cranberries in case they have been treated with a mold inhibitor. Rinse a ½ cup. Technique: Use the jar ring to support the cookie while pressing the cranberries into the cookie tops.
Cool, Store, Enjoy & Share	Protective Diet cookies are best in texture when they are allowed to cool completely. Cool them on a cooling rack or leave them on the baking sheet. They crisp up as they cool. Store cookies in a thoughtful way so they have great eye appeal. Make them look very exciting. They store perfectly in a wide-mouth jar (a straight-sided freezer jar, or a traditional quart jar) in the refrigerator. Enjoy with a glass of cold soymilk. Soymilk on a Protective Diet should only contain organic soybeans and water. Share your treats. You are a walking billboard of health to your friends and family and they are wondering what kind of cookies you eat. Share your wisdom with everyone that asks (wait for them to ask—they will).

Encouragement

• I want for all of you to be able to say, “I eat a Protective Diet. Watch this Day One on a Protective Diet video and go to the Quick Prep and Getting Started recipe categories. This is how I got started.”
• I hope and pray for your wisdom to find your way and your groove with a Protective Diet. With my support, Jerry’s support and our community’s support, we’ll take you all the way through to optimal health and complete health independence.

“These cookies will give your microbiome the boost of the year!”

Recommended Recipes

Protective Coffee	Quickie Cream of Veggie Soup	Plant-based Zuppa Toscana
Protective Sprouts	Probiotic Pepper Sauce	Drop and Bake Biscuits
7-day Sauerkraut	Apple Crumble w/pomegranates	Daily Dressing

Recommended Classes

#096 Kitchen Set-up for Efficiency

#314 Veg It Up & the 50/50 Bowl Balance

#272 Allergies and the Microbiome

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Class Description:

Cookies are essential! Co-cook with Julie Marie and learn innovative techniques using universal tools to make high-fiber treats for your gut microbes. Enjoy cardio and neuro protection in delicious, dunkable, texturally exciting oatmeal cookies everyday if you want.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-322-baking-oatmeal-cookies-fiber-fueled-microbes/