Protective Diet Class #345

Air Frying & Incorporating Medicinal Mushrooms

This class offers pro tips on cooking mushrooms to perfection. Julie Marie shares her secrets to prevent sliminess while maximizing flavor and nutrition, making mushrooms an easy and irresistible addition to your favorite Protective Diet dishes. Give them a try!

Announcements

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Vocabulary

Beta Glucan

Dry Browning

Food Satisfaction

50/50 Plate

Day Fast & Feast

Action Steps for Meaty Mushrooms

• Why Mushrooms? Free Healthcare!

Mushrooms contain high levels of Beta Glucan, which is beneficial for:

• Immune Health—they help fight infections, reduce seasonal allergies, and prevent mutations and tumors.
• Metabolism–they lower cholesterol, and aid in fat metabolism.
• UV Protection–research supports their potential as protective agents during chemotherapy, radiation therapy, and nuclear emergencies and suggests that Beta Glucans may even shield us from UV rays as we produce vitamin D.

• Choose the Right Mushroom
• Shiitake Mushrooms are meaty and perfect for adding to dishes. Remove the stems if they are dry and woody.
• Common white button mushrooms or baby bellas/portabellas are great too.
• Oyster mushrooms are not as meaty, dry out quickly, and can become chewy if overcooked.

• Master Protective Diet Flavor-Building Techniques
• Unlike the typical American diet, which relies on sugar, salt, and fat for flavor, Protective Diet recipes amp up the taste using spices and flavor-building techniques, such as dry browning, broiling, grilling, and air frying.
• Dry Browning involves searing mushrooms or onions in a pan, then deglazing without oil. This method is hands-free and perfect for timing other meal prep. Watch the Dry Browning Technique video demonstration.
• Broiling achieves a similar effect. You can broil onions until tender and browned to build flavor.
• Air Frying is an alternative that does not heat up the house when you want to keep it cool and comfortable.

Raw mushrooms are flavorless and slimy.	Never add raw mushrooms to a hot dish without browning them first.	Browning eliminates slime, builds flavor and gives mushrooms a perfect meaty texture.
See the Air Fried Mushrooms recipe for perfect guidance on using this 10-minute hands-free technique.Preheat the Breville Smart Air Fryer (the BEST toaster oven sized air fryer) to 400° for 10 minutes.Remove stems from mushrooms and slice them into 3-4 slices. Thicker slices are better to prevent over drying.Slice enough mushrooms to fill a 4-cup measuring cup.To a large bowl, or your Instant Pot liner, add measured tamari (see the recipe for recommended amounts)Toss mushrooms to help them absorb the tamari which will develop into a rich umami flavor when browned.Spread on the Air Fryer pan (fits up to 5 cups mushrooms) and brown for 10 minutes.

• Focus on Food Quality and Satisfaction
• We’re all about enjoying food on a Protective Diet because if it’s not satisfying, we’ll head out for something more exciting—where there’s oil, sugar, fat, and often animal products that we avoid. So, we make our best meals at home.
• Sharing time in the kitchen becomes our favorite activity instead of dining out, because we prioritize food quality.
• Cooking brought me wellness. It’s worth the effort. Set up your Workplace for Wellness and follow along with me for a new kind of fun that brings so many rewards!

Air Fried Mushroom Meal Variations Demonstrated in this Class

Plant-Based Stroganoff & Gourmet Salad Stroganoff, rich with mushrooms, doesn’t need additional Ground Crumbles.Start the Stroganoff saucy base and simmer on low. Start the mushrooms in the air fryer. Get water boiling for pasta.Prepare the salad: – crispy romaine lettuce, cucumber, tomato, onion and Ruby Raw Kraut salad with Oil-Free Spices and Herb Vinaigrette. – using generous amounts of Protective Diet dressings adds more health benefits to your diet. – optional: add pre-made Steakhouse Croutons. – any leftover salad becomes a super marinated treat we call “soggy salad,” perfect for wraps or enjoying as is. Boil pasta and toss with mushrooms,  sauce, and fresh parsley and chives from your garden for a gourmet touch.

Quickie Cream of Veggie Soup + Sauerkraut Toast Vegetables included in the spring variation demonstrated in this class included asparagus, carrots, celery, and onion.Air Fried Mushrooms add flavor compared to raw mushrooms.Diced garden parsley added for extra flavor.Layered over cooked pasta and served with a side of Sauerkraut Toast (not avocado toast).

Grilled Pizza with Cabbage Soup & Cucumber, Onion & Seven Day Sauerkraut Salad Preheat outdoor grill to 500°.Prepare Pita Bread dough, cut into four balls to make four pizzas for grilling.Roll out pizzas on floured cutting boards for easy transfer to the hot grill.Make pizza sauce from frozen tomatoes and basil from previous garden harvest, roasted in an air fryer and blended with garlic and oregano. Be sure the sauce is not too wet. Thicker is better for grilled pizza, so it doesn’t run off.Top pizzas with onions, bell peppers, Air Fried Mushrooms, Melt and Bake Cheeze, and a sprinkle of oregano.Transfer to the hot grill. Quickly close the lid and immediately reduce the temperature to lowest for 25 minutes

Sunset Rice Bowls Created a Sunset Rice Bowl featuring air-fried mushrooms, prepared quickly on a Protective Diet.Appreciate the vibrant colors of this dish, with additional toppings like Seven Day Sauerkraut to enhance function and flavor.

Teriyaki Noodle Bowls & Steamed Edamame Pressure Cooked Pasta and toss with a full batch of sugar-free Better Than Teriyaki sauce.Pack the dish with thinly sliced sweet onion, raw sliced bell pepper, garden cilantro, and finely shredded cabbage.Add Air Fried Mushrooms, prepared as suggested at optimal air fryer settings.Add organic green beans, defrosted under warm tap water and serve alongside steamed, salted edamame.

Instant Alfredo Prepare Air Fried Mushrooms. Prepare Pressure Cooked Pasta and Instant Alfredo Sauce.Toss in mushrooms, chopped fresh basil, and Seven Day Sauerkraut.

• Practice the 50/50 Plate and Day Fast & Feast
• Plate your meal in a 50/50 split between starch and veggies. This ensures you are getting protective phytochemicals.
• Jerry and I fast during the day. Our plate looks different from most because we eat only one meal a day. We eat all our nutrition and calories in one big meal at the end of the day. It’s like a feast compared to spreading it out across breakfast, lunch, and dinner. After eating, we produce insulin, which makes us sleepy, like babies after a feeding. It’s natural.
• Giving our bodies breaks from constant digestion lets our bodies address anything not needed, like excess skin after significant weight loss, or plaque on the brain. This helps with calorie reduction, a lean body, and promoting longevity.

“I don’t want to work out like a hamster on a wheel. I’d rather spend my time

making homemade meals and eating my way to wellness.”

Recommended Recipes
Perfect Pesto Sauce	Roasted Salsa	7-Day Sauerkraut	Sheet Pan Apple Cake
Recommended Lessons
Size 22 to 2#313 | Master Fasting	#225 | Baking Bread#206 | Tea Ritual and Spices for Protection		#280 | 50/50 Plate Practice#316 | Seven Day Sauerkraut

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Class Description:

This class offers pro tips on cooking mushrooms to perfection. Julie Marie shares her secrets to prevent sliminess while maximizing flavor and nutrition, making mushrooms an easy and irresistible addition to your favorite Protective Diet dishes. Give them a try!

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/lesson-345-air-frying-incorporating-medicinal-mushrooms/