Protective Diet Class #359

Boule In My Breadmaker

This class highlights the health benefits of fresh-milled wheat and shows how simple it is to create stunning loaves of bread at home. Learn to create bakery-style, gift-worthy whole grain boules using freshly milled flour, a bread maker, and a Dutch oven.

Announcements

• Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
• Shop http://www.protectivediet.com/bulk, the organic farm that delivers near you, for low-cost, high-quality PD staples.
• Comment below our “One Meal a Day” videos on YouTube. Let us know what you want to see us plate up as an example.

Vocabulary

Spermidine

Butyrate

Autophagy

Dopamine

Anticipation

Fresh Bread Making Tips

Why Bake Bread at Home? Flavor + Texture: There’s nothing quite like the aroma and feel of freshly baked bread—crusty on the outside, soft and fluffy inside. Similar in texture to sourdough, this boule is bakery-style, gift-worthy, and made by you.Nutrition: Homemade bread from fresh-milled organic wheat berries delivers maximum nutrients, like spermidine, which is stripped from shelf-stable commercial flours.Clean Eating: No preservatives, no additives—just real ingredients, freshly prepared.Affordability: Skip pricey “health” breads. This method makes the highest-quality bread at a fraction of the cost.Simplicity: Set it up in the morning and let your bread maker do the heavy lifting. All you need is the right ingredients and a little technique.
THE STRATEGY: A Simple 3-Step Process
Mix & Proof in a Bread Maker The recipe guides you in fresh-milling hard white wheat in either a high-speed blender or a grain mill. Pre-measure wheat berries into quart jars to make it quick.The dough is assembled directly in a bread machine bucket using a tared kitchen scale to measure each ingredient to the gram.No hand kneading required—just set it and walk away!Set a timer for 1.5 hours and use that time block to get stuff done.	Shape & Score the Boule Return to ready-to-shape dough.Preheat the Dutch oven to 480°.Line a bowl with parchment.Dump dough onto a clean surface.Stretch and fold four times.Shape a round to build tension.Dust the top with flour. Place shaped dough in lined bowl.Once preheated, lift parchment to transfer loaf to surface for scoring.Score. Get creative—add flair with scoring designs for oven spring and visual appeal. See min. 28:00.	Bake in a Dutch Oven Lift loaf into hot Dutch oven.Cut excess parchment off or tuck it under the lid. The hot, enclosed Dutch oven mimics professional baking conditions for crust formation.Bake 30 min. Set a timer.Prepare the rest of your meal and enjoy the aroma therapy and anticipation-induced dopamine production.Remove lid and bake an additional 10 minutes.
Pro Tips from Julie Marie Watch Lesson #359 for the full demonstration and see how to shape, score, and bake your perfect boule.Don’t skip cooling!Let your bread cool completely before slicing for clean, even cuts and the perfect crumb.Freezer-Friendly: Slice and freeze the same day for grab-and-toast convenience.Score Like a Pro: Use a bread lame, razor, or sharp knife and watch the design bloom in the oven.Dust:A bit of fresh flour on the shaped boule before scoring gives gorgeous crust color contrasts.Extra Bread Ideas: Leftovers? Use extra slices to make garlic bread, croutons, or pie crusts.

THE SCIENCE: Spermidine Spotlight

The Protective Power of Fresh-Milled Wheat Freshness is Key: Milled wheat berries contain wheat germ, which holds spermidine—a polyamine that supports longevity, immunity, neuroprotection, cardiovascular health, and cellular clean-up (autophagy).Spermidine-rich foods: fresh-milled wheat, soybeans, mushrooms, green peas.Why Not Store-Bought Flour? Shelf-stable flour is missing the germ and thus the spermidine. It’s been stripped of vitality to prevent it from going rancid while it sits on the shelf—what we call “dead” flour.Hydration and Psyllium Magic: Using psyllium husk powder lets us add more water, yielding a soft, light loaf with a texture closer to white bread—without compromising on whole-grain benefits.Resistant Starch: If you refrigerate or freeze the bread and eat it the next day, it will become resistant starch. Resistant starch is formed when gelatinized starches (which have absorbed water and swelled during cooking) reorganize into a more crystalline structure as they cool. This makes the starch less digestible, so it travels through the small intestine to the lower-level butyrate-producing microbes, which is great for health!

Encouragement

• This isn’t just about bread, it’s a lifestyle. A Protective Diet eliminates processed ingredients, optimizes microbiome health, and empowers you to take charge of your food and well-being. From fresh-milled loaves to whole-food meals, you’re baking your way toward longevity.
• Staying excited and connected is an important part of success on a Protective Diet. That is the purpose of our weekly new recipe, our Tuesday live classes, and our Saturday Morning Life Coaching Hour—to keep you excited.
• Results-driven activities like baking bread, chopping vegetables, and beautifully plating our meal create anticipation, which produces dopamine. Healthy microbes that love plant fiber produce dopamine in anticipation of this meal.
• Keep your microbes happy throughout the day with unsweetened Protective Beverages like Tuber Tonic Plus.
• Go outside while your bread is baking. Then come back in for a knock-you-in-the-face aroma therapy whiff of it.

“I am so impressed with the texture of this bread! I want to get you into your Workplace For Wellness, making this with fresh-milled whole wheat berries.”

Winter Veg Pantry Menu Better Than Kombucha Quickie Cream of Veggie Soup Sprout and Kraut Sandwich: Bread Maker Boule, sliced Healthy Valley Ranch or Buttermilk Dressing Probiotic Pepper Sauce or Probiotic Pepper Rings Probiotic Pickled Onions 7-Day Sauerkraut Protective Sprouts

Recommended Recipes	Recommended Classes
Bread Maker Boule	#355 Whole Wheat Berry Bread and Excess Skin Elimination
Bread Maker Whole Rye Round	#340 Resistant Starch and Unforgettable Theme Fries
Bread Maker Whole Wheat Berry Bread	#338 Eliminating the Diet Struggle Reward Cycle
Oil-Free Olive Garden Salad	#339 Anticipation, Dopamine & The Diet Struggle Reward Cycle
Blueberry Muffins	#305 Protective Sprouts
Tuber Tonic Plus	#231 Enjoying Fermented Food Featuring The Pro Bowl
Flower Water	#286 Our New Workplace for Wellness

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Class Description:

This class highlights the health benefits of fresh-milled wheat and shows how simple it is to create stunning loaves of bread at home. Learn to create bakery-style, gift-worthy whole grain boules using freshly milled flour, a bread maker, and a Dutch oven.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/lesson-358-fermenting-onions-with-julie-marie-2/