Protective Diet Class #032 Notes

Stocking Your Kitchen For Efficiency & Savings Part 1—Pantry Staples

This is the first class in a 3-part series teaching you to save money and time while stocking your PD kitchen. 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.
• Erewon Cornflakes have been discontinued. Use PD Cornflakes as a replacement in recipes.

Vocabulary

Pantry Staple	Back Stock Pantry	Committed Extended Items	Pantry PAR Stocking System
Bulk	Conventional	Organic

Action Steps for Stocking Your PD Pantry

• For Efficiency:
  • Store these items where you can easily access them when it’s time to cook.
  • If counter space is available, some frequently used items can be stored in counter top canisters.
  • Store each item in an organized way so it is easy to find, and quickly assess when it needs to be restocked.
  • PD Recipes are created using a specific pool of protective ingredients. Soon you will know what stores stock a clean version of each item. You will be able to walk past everything else in the store and quickly get what you need.
• For Savings:
  • Every item is used in multiple recipes. Stock the Pantry Staple Items first, then add Optional Items if you like the recipes that use them. As you advance in your PD practice and need a little excitement, add the Committed Extended Pantry Items used in ethnic dishes.
  • When an item is on sale, take advantage of the sale price, stocking up on what you have storage space for.
  • If something seems expensive, compare it to the cost of items you used to buy (chicken, beef, cheese, milk, etc.)
  • If you can’t get organic, that’s fine. You are doing so much good for your body just switching to conventional PD.
  • Always read the label so you can get clean, additive-free ingredients.
  • Buy whole grains in bulk (20-50lbs) if possible.
    

Pantry Staple Items		Pantry Staple Items cont’d		Optional Pantry Items
Soymilk, organic unsweetened plain		Oats, steel-cut		Puffed Cereal, millet
PD Broth Mix		Oats, old-fashioned		Puffed Cereal, corn
Applesauce, unsweetened		Flour, Oat		Puffed Cereal, rice
Canned Beans, pinto, black		Flour, white whole wheat		Puffed Cereal, kamut
Canned Beans, kidney, great northern		Masa Harina		Canned Water Chestnuts
Canned Beans, fat-free refried		Cornmeal, medium-grind		Rice Cakes
Canned Pumpkin		Barley, hulled		Thin Rice Cake Stackers
Canned Sweet Potatoes		Brown Rice		Woven Wheat Crackers
Canned Tomatoes, whole, diced, pureed		Committed Extended Pantry Items		Whole Grain Wasa Crisps
Canned Tomato Paste		Canned Jackfruit		Lasagna, whole grain
Canned Pineapple, crushed		Pad Thai Noodles/Rice Noodles		Polenta
Canned Olives		Spring Roll Wrappers/Rice Paper		Corn Grits
Pasta, whole grain spaghetti		Nori Wrappers		Popcorn Kernels
Pasta, any whole grain shapes you like		Matzo Meal		Tapioca, small pearls
Dried Beans, black, pinto, chickpea		Corn Husks		Yogurt Starter
Lentils, green/brown, red, black		Flour, Graham/Chickpea/Garbanzo
Split Peas, green, yellow		Whole Wheat Pastry Flour
Nutritional Yeast
Quinoa

Cooking Tips

• If there are 2 versions of a PD Recipe, make the premium version rather than the free version—it’s been updated.
• Search any of these ingredients in the green recipe search box to see the recipes that use them.
• To make your own oat flour, place old-fashioned oats in a high speed blender and blend on high.
• White whole wheat flour comes from hard white wheat berries.
• Whole wheat pastry flour comes from soft white wheat berries.

Student Q&A

Q: Do you have to worry about bugs getting into your grain canisters?

Q: Is Citric Acid okay in pureed tomatoes?

Q: Is Naturally Derived Citric Acid okay?

Q: How long do dried beans stay fresh?

Q: What is the difference between puffed corn cereal and popcorn?

Q: Can White Whole Wheat Flour replace All-Purpose Flour?

Q: Does Masa Harina go rancid?

Encouragement

• You are going to have so much fun taking an item off your shelf and picking which recipe to make with it.

“Your pantry is your store. You go shopping there every night when you decide

what to make for dinner. Make it enjoyable.”

Recommended Recipes

Quick Red Sauce	Spinach Lasagna	Cream of Chickn Soup	Perfectly Cooked Rice	Garden Party Pasta Salad
Apple Pie	Homemade Lasagna	Perfectly Cooked Quinoa	Breakfast Brownies	Matzo Balls

Recommended Classes

#087 Pantry PAR Stocking System	#096 Kitchen Set Up For Efficiency	#033Kitchen Set Up Part 2–Spices
#082 Mastering Label Reading          #260 – Day One On a Protective Diet	Jackfruit Preparation Video          Class #082 – Mastering Label Reading	#034Kitchen Set Up Part 3–Freezer          #035 Search Box Dinners

Class Description:

This is the first class in a 3-part series teaching you to save money and time while stocking your PD kitchen. 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/the-workplace-for-wellness/lessons/class-32-stocking-kitchen-efficiency-savings-part-1-pantry-staples/