Protective Diet Class #035

Search Box Dinners & Meals Without Planning

This class makes choosing your next protective meal simple and easy. Julie demonstrates her meal-plan-on-the-spot method using the recipe search box feature to target options for:  pantry and fresh staples, premium seasonal produce she couldn’t pass up at the store, or leftovers and condiments that need to be eaten before they spoil. Time-consuming meal planning just became obsolete.

Announcements

• Engage in our support group, Protective Diet Living (PDL). Ask our community for favorite PD Recipe recommendations.
• Prerequisites: Watch PD-Ed Classes 032, 033 and 034 and stock your kitchen to make this class immediately applicable.
• Shop www.protectivediet.com/bulk for many PD staples in bulk at low prices.

Vocabulary

Pantry Staples	Fresh Staple Restock	Main Ingredient	Sulforaphane
Fridge & Freezer Staples	Committed Extended Spices	Workplace for Wellness	Endothelium
Spice Cupboard Staples	Seasonal Fresh Electives	Batch Cooking	Nitric Oxide
Fully Stocked Kitchen	Complimentary Ingredient	Set Up for Success (SUS)	Anthocyanins

Action Steps for Simple & Quick Meal Planning

• Keep a Fully Stocked Workplace for Wellness
• Follow the guidance in lessons 032, 033 & 034 to stock your pantry, spice cupboard, fridge & freezer with basic PD staples, as well as elective/extended items according to your interests and preferences.
• Learn the simple PD inventory system and regularly replenish items. Watch for sales on pantry staples and stock up.
• Having these key basics on hand will enable you to make all of the recipes on www.protectivediet.com.
• Once these areas of your kitchen are stocked, the meal planning system is very easy.
• Here is an abbreviated, combined list of the basic PD staples. See above lessons for full details:

Basic Pantry Staples		Basic Fresh Staples		Basic Freezer Staples		Basic Spice Cupboard Staples
Soymilk, organic unsweetened plain		Tofu, firm/extra firm		Blueberries		Chopped Dried Onion & Onion Powder
Vegetable Broth or PD Broth Mix		Carrots		Strawberries		Granulated Garlic
Applesauce, unsweetened		Red Bell Peppers		Mangos		Dried Parsley
Canned Beans		Parsley		Cherries		Dried Oregano
Canned Sweet Potatoes		Cilantro		Pineapple		Dried Dill Weed
Canned Pumpkin		Celery		Sweet Corn		Ground Cumin & Cumin Seed
Canned Tomatoes & Tomato Paste		Red Cabbage		Green Peas		Ground Cinnamon
Pasta, whole grain spaghetti		Cucumber		Tofu, firm/extra firm		Smoked Paprika & Classic Paprika
Dried Beans, black, pinto, chickpea		Mixed Baby Greens		Tempeh		Classic Chili Powder
Lentils, green/brown, red, black		Romaine Lettuce		Ezekiel Bread		Crushed Red Pepper
Split Peas, green, yellow		Kale or other greens		Active Dry Yeast		Chili de Arbols
Nutritional Yeast		Lemons		Corn Tortillas		Bay Leaves
Quinoa		Limes		Fresh Ginger Root		Ground Poultry Seasoning
Barley, hulled		Bananas		Fresh Garlic Cloves		Thyme
Rice, short grain brown		Potatoes		Peeled Bananas		Wright’s Liquid Smoke
Oats, steel-cut & old-fashioned		Sweet Potatoes				Erythritol
Flour, white whole wheat		Onions				Liquid Stevia
Masa Harina		Garlic				Chia Seed, White & Black
Cornmeal, medium-grind		Tomatoes				Agar Agar Powder
Seasonal Fresh Produce Electives						Baking Soda & Baking Powder
Spring	Summer		Fall/Winter			Cornstarch
Asparagus	Corn on the cob		Green Cabbage		Apples	Tapioca Starch
Snap Peas	Green beans		Bok Choy		Kiwi	Cocoa Powder & Cocoa Nibs
Bean Sprouts	Melons		Brussels sprouts		Nectarines	Vanilla Extract
Radish/Kohlrabi	Jalapenos		Fresh Turmeric Root		Peaches	Assorted Vinegars
Broccoli	Zucchini		Grapes		Plums	San-J Tamari Sauce
	Artichoke		Grapefruit		Squash	Plant based Yogurt Starter
			Oranges		Mushrooms	Mustard, Spicy Brown & Yellow

• Use the Recipe Search Box Feature
• Eventually, you will be very familiar with the recipes and exactly what search words to use.

Search By Seasonal Fresh Produce Electives

• Shop based on sales (fresh, frozen & pantry items) and premium seasonal produce.
• When you go to the store for your fresh staples restock, look at the seasonal produce and select something beautiful.
• Enter that fresh ingredient into the green recipe search box on www.protectivediet.com to see the many recipes that feature it or use it as a complimentary ingredient. Plan your meals accordingly.
• Your fully stocked kitchen will have all the ingredients you need to make each recipe featuring your seasonal selection.
• Select the meals you will make and set yourself up (SUS) for the week by making some meal components ahead of time.
• Julie demonstrates searches for recipes featuring premium seasonal spinach, green beans and artichokes.

Search By Fresh or Pantry Staple Item

• Every staple ingredient you are asked to stock on a Protective Diet is used in multiple recipes.
• Enter any staple ingredient in the green search box for a variety of options for how to use it.
• As you approach time for a fresh restock you may have one or two fresh staple items that still need to be used.
• Julie demonstrates searches for recipes featuring staple red bell pepper, romaine lettuce and white whole wheat flour.

Search By Leftovers or Prepared Condiments that Need to be Used

• Use tofu-based dips and dressings first when deciding what to make for dinner. They spoil faster than the vinaigrettes.
• Julie demonstrates searches for recipes to reinvent or compliment leftover Beefless Taco Filling.

Search by Cuisine Type or Recipe Type

• Enter a cuisine type such as Mexican or Asian, or use the green links by Cuisine or Recipe Type just below the search box.

Cooking Tips

• Julie does not batch cook because: it takes a whole day, tends to cause food waste and reheated food is less desirable.
• Learn the Storing Herbs and Dry Browning techniques demonstrated in videos at the bottom of every page on the website.
• Always watch cooking videos included in recipes. They demonstrate innovative cooking techniques with visual reinforcement.
• Get maximum protection from frozen cruciferous vegetables by introducing a raw cruciferous vegetable into the meal.
• Chop fresh cruciferous vegetables 30 minutes before cooking to produce the Enzyme + Phytochemical = Sulforaphane reaction.
• Chew greens rather than blending them. Saliva initiates the nitric oxide production that protects & promotes the endothelium.

Student Q&A

Q: Can you freeze fresh pineapple?

Q: Are frozen vegetables just as protective as fresh vegetables?

Q: Does green cabbage offer the same protection as red cabbage?

Q: Does heating berries make them into syrup, which is an off-plan food?

Q: If I am full on small meals could I be undereating? Is there a calorie count I should be going for?

Encouragement

• I don’t want you getting kind of healthy. I want you screaming from the mountain tops how fantastic you feel so the thought of going off-plan never even crosses your mind. If you are carrying around excess body fat, it doesn’t stand a chance.
• You are just around the corner from producing results that make you want more and eager to get back in the kitchen.
• The people who focus on optimal endothelial health as their main goal, quickly experience weight loss as a side effect.

“Do not discriminate against any fruits and vegetables. Eat a rainbow. That’s why I am encouraging you to use this meal planning system; so you’re not afraid to come home from the store with something new. You’ve got to get these vegetables into your diet.”

Recommended Recipes

BBQ “Chicken” Pizza	King Sauce	Green Bean Casserole	Quick Bake BBQ Bites
Breaded Artichokes	Chorizo Tacos	Ruby Raw Kraut	Homemade Lasagna
Pressure Cooking Vegetables	Asian Vinaigrette	Daily Dressing	Grits & Greens
Ultimate Cheeze Sauce	Fiesta Layer Dip	Sour Cream Dream	Hush Puppies
Sweet & Spicy BBQ Sauce	Loaded Nachos	Pickled Pepper Rings	Cornflakes

Recommended Classes

#032 Stocking Your Kitchen Part 1–Pantry	#148 Sulforaphane Protection	#117 Fresh Restock
#033 Stocking Your Kitchen Part 2–Spices	#096 Kitchen Set Up for Efficiency	#118 Set Up For Success (SUS)
#034 Stocking Your Kitchen Part 3–Freezer	#087 Pantry Par Stocking System	#007 Understanding the Endothelium
#183 Batch Cooking Can Stall Weight Loss	#271 You Can’t Outrun a Bad Diet	#126 Cancer: The PD Advantage

Class Description:

This class is designed to excite you about what can come from the 100% removal of these little delicacies that are so addictive. Compared to other whole, plant-based food choices, nuts are only “sort of” helpful. While “therapeutic” diets include foods that are “sort of” helpful, a Protective Diet includes only the best choices for fast results, disease reversal, and struggle-free ideal body weight.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-35-search-box-dinners-meals-without-planning/