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 Protective Diet Class #033

Stocking Your Kitchen For Efficiency & Savings Part 2—Spices, Vinegars, Extracts

This is the second class in a 3-part series teaching you to save money and time while stocking your PD kitchen (a.k.a. Your Workplace for Wellness). Following these guidelines will give you a ready supply of protective building blocks to make hundreds of creative, delicious recipes without having to run to the store every time. The same nourishing staples are used in multiple recipes, so don’t be afraid to stock up.

Announcements

• Join us in Protective Diet Living (PDL) to get support and recharge.

Vocabulary

Pantry Staple	Back Stock Pantry	Committed Extended Items	Pantry PAR Stocking System
Bulk	Bioavailability	Organic	Prep Station

Action Steps for Stocking Your PD Spice Cupboard

• For Efficiency:
  • Keep spices you use regularly within arm’s reach of your prep station.
  • Keep spices that are used in combination (pickling spices, Curry flavors, etc.) together in the cupboard.
  • Keep a back stock of commonly used spices so you never run out in the middle of a recipe.
  • Recycle empty spice jars (8oz. or more) and refill from your bulk bags. Make your own label or use dissolvable labels.
  • Remove the inner shaker top on the spices you measure with measuring spoons.
  • Spices are used in multiple PD Recipes. If a new one is introduced, it will be used in many future recipes.
  • Arrange your cabinet in sections: Basic Spices, Committed Extended Spices, Baking, Vinegars, etc.)
  • Search any of these items in the green recipe search box to see the recipes that use it.
• For Savings:
  • Buy spices in bulk for the best price and quality.
  • Spices are used generously in PD Recipes for flavor, protection, authenticity and to boost bioavailability.
  • Spices should be bright in color and fragrant. Grocery store spices are often old.
  • Look in the ethnic section of the grocery store for hanging bags of spices for less.
  • Start with the basic spices and add on as you find PD Recipes you like or want to try.
    

Basic Spices		Committed Extended Spices		Baking Ingredients
Chopped Dried Onion		Cayenne Pepper	Pumpkin Pie Spice		Erythritol	Cocoa Nibs
Onion Powder		Ground Coriander	Ground Allspice		Chia Seed, White	Vanilla Extract
Granulated Garlic or Garlic Powder		Fennel Seed	Ground Sage		Baking Soda	Anise Extract
Dried Parsley		Dill Seed	Ground Nutmeg		Baking Powder	Mint Extract
Dried Oregano		Celery Seed	Celery Salt		Cornstarch	Liquid Stevia
Dried Dill Weed		Mustard Seed	Ground Mustard		Cocoa Powder	Tapioca Starch
Ground Cumin		Turmeric	Ground Ginger		Pretzel Salt	Agar Agar Powder
Smoked Paprika		Cumin Seed	Kala Namak
Classic Paprika (also called sweet paprika)		Cardamom Pods	Dried Leeks		Vinegars
Classic Chili Powder		Ground Cardamom	Rosemary Leaves		Apple Cider	Balsamic
Ground Cinnamon		Wasabi Powder	Sesame Seed		Red Wine	25 year aged
Crushed Red Pepper		Sumac	Ground Cloves		White	Malt
Chili de Arbols		Poppy seed	Mint Leaves
Ground Poultry Seasoning		Whole Cloves	Caraway Seed		Dried Chilies
Thyme		Cinnamon Sticks	Star Anise		Chili de Arbol
Bay Leaves		Ground Chipotle Chili Peppers		Guajillo Chilies
Wright’s Liquid Smoke				Ancho Chilies (Pasilla)
PD Plant-Based Broth Mix		Spice Blends
		PD Jerk Seasoning	Curry Powder		Sauces
		PD Greek Seasoning	Garham Masala		San-J Tamari Sauce, low sodium organic

Student Q&A

Q: Does Liquid Smoke need to be refrigerated?

Q: Which spice jars should not be reused?

Q: Do we ever use bouillon cubes?

Q: Is it okay to substitute white vinegar for apple cider vinegar in pickling?

Q: Have you been able to find organic dill?

Q: Can we use bakers chocolate instead of cocoa nibs?

Q: Does apple cider vinegar need to be refrigerated?

Encouragement

• This is your Workplace for Wellness. Set yourself up so that you enjoy the time you spend in the kitchen.
• Make kitchen management simple and make it a pleasure to be in this workspace.
• Basic legumes and whole grains are pretty boring foods, so we boost the flavor with our spices.
• Soup does not need to taste like hot water and vegetables.
• We’ve taken out the animal products, so we replace them with spices to create the flavors we were used to.

“We don’t go out to eat anymore. Instead we travel the world through spices!

Spices will take you from the South to the Midwest to India…They bring new excitement into our kitchen, directly onto our plate.”

Recommended Recipes

Vegetable Broth	Busy Day Chili	Stuffed Mushrooms	Spicy oil-free Curry	Jamaican Jerk Cutlets
Etouffee	Italian Sausage	Pho	Indian Spiced Rice	Bolognese Sauce
Swedish Meatballs	Hot Diggity Dogs	American Potato Salad	Wasabi Ranch Dressing	Fattoush Salad
Broccoli in Garlic Sauce	Greek Cutlets	Skinny Frappe	Mandel Bread	Thin Mints

Recommended Classes

#087 Pantry PAR Stocking System	#096 Kitchen Set Up For Efficiency	#032Kitchen Set Up Part 1–Pantry
#082 Mastering Label Reading	#119 Chili Cook Off	#034Kitchen Set Up Part 3–Freezer
#125 Kitchen Tools	#075 Spring Cleaning	#118 SUS Set Up for Success

Class Description:

This is the second class in a 3-part series teaching you to save money and time while stocking your PD kitchen (a.k.a. Your Workplace for Wellness). Following these guidelines will give you a ready supply of protective building blocks to make hundreds of creative, delicious recipes without having to run to the store every time. The same nourishing staples are used in multiple recipes, so don’t be afraid to stock up.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-33-stocking-kitchen-efficiency-savings-part-2-spices-vinegars-extracts/