Lesson #369 | Toasted Cheeze: Soup & Sandwich Night

Summary

Jerry Christensen, Julie Marie and Michelle discussed managing stress and maintaining focus on health goals, with Jerry Christensen suggesting goal-setting and visualization, and Michelle emphasizing a return to daily Bible focus. Participants, including Dianna and Julie Marie, shared experiences with Protective Diet recipes, with Julie Marie describing a recent three-day fast during a hospital stay. The PD-Ed regroup presented Lesson #369 on “Toasted Cheese Soup and Sandwich Night,” detailing recipes for the Protective Diet “Boule,” Creamy Garden Tomato Basil Bisque, and Melt and Baked Cheese, and encouraged making homemade self-care products with Julie Marie’s brother, Jason, and utilizing blender milling for bread making.

Details

• Initial Check-in and Stress Management Jerry Christensen, Julie Marie and Michelle connected, with Michelle describing their struggle with extra stress, which led to veering from their typical eating habits and resulting in a tension headache. Michelle noted that stress typically causes her to reach for comfort foods, and she specifically consumed chocolate mints, despite them not providing comfort. Jerry Christensen and Julie Marie suggested setting outstanding and exciting goals to prevent self-sabotage and encouraged Michelle to visualize their healthiest self when stressed.
• Maintaining Focus on Health Goals Julie Marie shared their personal strategy for maintaining focus on health goals during high-stress periods, which involved viewing the job as a means to afford healthy food and emphasizing the importance of staying focused on personal goals to resist unhealthy temptations, such as free sweets. She further explained that keeping her eye on the prize of good health and weight loss would align other aspects of her life, leading to a better job and being pain-free. Michelle stated that she needs to focus on returning to her Bible daily, as spiritual and mental well-being support everything else, especially as she anticipates seasonal depression and holiday stressors.
• Spiritual and Ethical Considerations for Food Choices Jerry Christensen validated Michelle’s plan to focus on spiritual well-being. He then challenged Michelle to consider whether she would offer Jesus an unhealthy candy bar, suggesting that if they had to explain what it was, they should not eat it. Jerry Christensen pointed out that Jesus would likely know the “cruelty” involved in making such products and how bad they are for God’s creations.
• The Joy of Guilt-Free Cooking Julie Marie discussed the transformation of her relationship with cooking, moving from guilt associated with preparing unhealthy family favorites to joy after learning to remake those meals in a healthy way. She mentioned that their love of cooking led to starting cooking classes, and now they experience “food freedom” with “no guilt on my plate.” They emphasized that food should be celebrated for what it provides, contrasting it with unhealthy treats like Snickers, which they believe hindered them from living fully.
• Community and Recipe Sharing The conversation shifted to general check-ins with participants and discussion of Protective Diet (PD) recipes, including the new pasta recipe with ricotta which Dianna Heckman enjoyed. Julie Marie mentioned making bread frequently, detailing their process of assembling a boule in the bread maker, hiking, shaping, and baking it. Dianna Heckman and michelle discussed the success of PD recipes, including the mushroom gravy and Spiced Up Chow Down Chowder.
• Fasting and Recovery Experience Julie Marie shared their recent experience of fasting while hospitalized for three days following surgery, noting that they did not eat until they needed to prove they could swallow for early release. They asserted that going longer between meals is always beneficial for the body and emotions, highlighting the importance of sleep and water in their recovery.
• Discussion of Treats and Nostalgia Participants discussed their favorite PD treats, with Julie Marie recommending the Vanilla Crispies as a great substitute for a candy craving . michelle shared their favorites, including popcorn, brownies, and banana muffins. Julie Marie and Michelle discussed the nostalgia associated with certain cookies, particularly oatmeal cookies and a “coffee cookie.” with Julie Marie expressing interest in remaking Michelle’s brother’s recipe on a protective diet. Julie Marie also enthusiastically recommended the Frosty Scoops.
• Introduction to the Toasted Cheese Soup and Sandwich Lesson The PD-Ed Presentation officially started Lesson 369 on “Toasted Cheese Soup and Sandwich Night.” Jerry Christensen emphasized the importance of baking the Protective Diet “Boule” (bread) and introduced the rye bread variety they made at the request of their visiting brother. They stated that this recipe provides the healthiest toasted cheese sandwich possible.
• Recipe Preparation: Boule, Soup, and Melt and Bake Cheese Julie Marie detailed the meal components, mentioning they were making the Creamy Garden Tomato Basil Bisque using fresh tomatoes from their garden, which was still producing unusually late in the season. They referenced the nostalgic connection of grilled cheese and tomato soup to their childhood. The presentation shifted to prioritizing health through diet and the microbiome. Julie Marie then demonstrated preparing the Melt and Baked Cheese using yogurt and tapioca starch in an Instant Pot. They also showed how to prepare the bread slices with broth mix and salt to replace butter.
• Assembling the Toasted Cheese and Soup Preparation Julie Marie explained the toasting process, aiming for a “perfect crunch and buttery” texture replacement using the broth mix and salt. They also outlined the preparation of the tomato soup, which involved broiling tomatoes and garlic, and blending them with broth mix, nutritional yeast, salt, and soy milk. Julie Marie noted that she would be discussing Thanksgiving plans in the following week’s lesson, emphasizing the need to stock up on broth mix and poultry seasoning.
• “Mountain Baked Cheese” and Tomato Bisque Preparation The PD-Ed Presentation detailed a recipe for “mountain baked cheese,” which they intended to serve with a tomato bisque. The recipe included using four leaves of fresh basil or chives for flavor, and they mentioned their preference for a crisp grilled cheese suitable for dipping, noting that older cheese sauce recipes were not good enough now. For cooking, they used a Brevel oven on the air fry rack with super convection at 450 degrees Fahrenheit for 10 to 12 minutes, suggesting that a conventional oven would require a longer time of 20 to 30 minutes. The PD-Ed Presentation also prepared the tomato bisque, warming it for 90 seconds, and emphasizing that tomato soup should be served piping hot.
• Benefits of Cooking and Protective Diet The PD-Ed Presentation encouraged cooking, emphasizing that time in the kitchen connects people with foods for their microbes and is rewarding, leading them to be “hooked” on cooking. They highlighted the “Protective Diet” which includes many developed recipes and provides outstanding health benefits. They also discussed the convenience of using a mini oven or Brevel Smart Air Pro, which heats faster due to its smaller size and proximity to the heat source compared to a full-sized oven.
• Toppings and Condiments for Toasted Cheese Sandwich The speaker showed a variety of toppings from their fridge door to complement the toasted cheese sandwich, which everyone could add “tableside.” These included probiotic pickled onions (made with red and white onions, enhanced color with red organic onion peels), various homemade pickles (like hamburger pickles), probiotic pepper sauce, salsa verde made with green tomatoes, pickled mustard seeds, and additive-free jalapeno nacho slices. The speaker also recommended adding sprouts and sauerkraut to the sandwich, noting that sprouts like broccoli sprouts offer significant protection, multiplying the sulfurophane compared to traditional broccoli, aiding in liver detoxification.
• Dessert: Yogi Bowls and Protective Diet The PD-Ed Presentation prepared “yogi bowls” for dessert, which included frozen blueberries and frozen apricots to represent “sunshine” in the winter. These were topped with pomegranate arils and yogurt, with the speaker calling yogurt their “menopause medicine” for keeping hot flashes at bay. The speaker also included vanilla krispies for a special touch when their brother was visiting. They noted that the yogi bowl, especially the combination of blueberry and yogurt, is often the best part of their entire meal.
• Reducing Chemical Exposure and Homemade Alternatives The speaker stressed the importance of a chemical-free home to avoid liver overwork from filtering chemical toxins. They plan to make homemade, protective diet laundry detergent and self-care products with their brother, Jason, because commercial products, even those labeled “all natural,” are not regulated and contain toxic endocrine disruptors that can affect the thyroid . They advised cutting out chemical-laden laundry detergents, recommending their own recipes for laundry detergent and tooth powder to end 2025 with a protective start for the new year.
• Bread Making and Nutritional Significance The PD-Ed Presentation encouraged participants to try blender milling and grain milling whole wheat berries, calling it life-changing. They shared that they were never a baker but now use a bread maker and a “secret ingredient” to produce truly whole grain, 100% organic loaves of bread. This provides “beautiful clean eaten plant fiber” to nourish microbes, which is an essential part of their everyday nutrition and protection.
• Lifestyle and Wellness Strategies Julie Marie mentioned that she gets cold after eating later in the evening, thinking it’s due to a lack of “human furnace” insulation. They also discussed sleep patterns, where Julie Marie and their brother, Jason, pass out quickly after eating due to the natural production of insulin for digestion. Julie Marie advocates for day fasting and eating only at sunset (the last responsibility of the day) as a strategy for consistent, deep sleep, noting that this helps them avoid the sleep challenges often experienced by women their age.
• Support for Staying on Plan and Hydration Julie Marie supported Michelle’s commitment to “day fasting and just just 100% staying on track tomorrow,” encouraging them to prepare protective beverages. Angela emphasized the importance of hydration, noting they like to overnight brew their teas. Julie Marie shared that one of their brother’s favorite beverages is Roybus tea (or African Red/Honey Bush), which is mild and contains 11 different anthocyanins, and they are researching adding it to protective tonic to boost curcumin’s absorption and effectiveness.
• Community and Upcoming Events Julie Marie reminded participants of the weekly support provided through “Protective Diet Education,” including a live coaching hour on Sunday evening for one-on-one coaching and answering questions. They also mentioned planning to highlight and discuss holiday recipes in the Sunday live coaching session, including what they will be serving their brother for Thanksgiving. Julie Marie and Jerry Christensen expressed gratitude for the attendees, wishing them health independence, high energy, and encouragement to “stack the days” for better health.

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Class Description:

Lesson #369 | Toasted Cheeze: Soup & Sandwich Night

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/lesson-369-toasted-cheeze-soup-sandwich-night/