Protective Diet Class #040

Recipes For Success

This class equips both skilled and new chefs to successfully follow Protective Diet’s innovative recipes, which produce consistently awesome results. With thoroughly tested ingredients, techniques, equipment and kitchen systems, Protective Diet recipes are your guide to oil-free, plant-based meals that turn out exactly as pictured and described.

Announcements

• Let us inspire and encourage you. Reach out in our support group, Protective Diet Living (PDL).
• Get some PD Broth Mix. It’s the same price as the lowest cost boxed broth on the market and tastes way better.

Vocabulary

Dry Browning Technique	Tempeh	High Speed Blender	Extra Firm Organic Tofu	Cornstarch Slurry

Action Steps for Recipe Success

• Read the Recipe in Full
• Read the recipe in full (description, ingredients, directions, notes and serving suggestions) before beginning to cook.
• Watch any technique videos included in the recipe. These give essential explanations that require visual reinforcement.
• Ingredients—make sure you have all the necessary ingredients before beginning to cook.
• Directions—these recipes use innovative cooking techniques to achieve outstanding flavor. Follow them like a map.
• Recipes are designed to get you to the desired result with the fewest steps possible. Each step is essential.
• Recipes are written with ease and simplicity in mind and include all possible options that lead to a successful result.

• Use the Correct Ingredients
• If you substitute or add something to a recipe, it is no longer the recipe as written and you can expect a different result.
• Adding pineapple to a baked item adds moisture to the recipe which will affect the final outcome.
• If a recipe doesn’t have a conversion from Stevia to Erythritol there is a reason. These ingredients are not interchangeable. Texture, consistency, baking time and temperature will all be affected. Online conversion charts describe the substitution measurements to achieve the same sweetness level, but do not account for other factors.
• Ingredients and tools are linked in the recipes, assisting you with images and descriptions of items new to you.
• Paprika vs Smoked Paprika—these are not interchangeable. Use what the recipe calls for to achieve the intended result.
• Tofu—Firm or Extra Firm is all that is used in recipes. Shelf stable tofu is never used. The preserving liquid is never used.
• Use fresh herbs and fresh ginger root if called for. Substituting dried for fresh will create a totally different flavor.
• Flour–Use white whole wheat flour instead of classic whole wheat flour. The texture will be totally different.
• Pasta–Whole Wheat Pasta vs Brown Rice Pasta have a different texture and soak up sauces differently.
• Salt—if it says salt is optional, it’s because I tested it without salt and found it appealing. Adjust salt to your taste.
• Onion Powder vs Chopped Dried Onion are different and added to recipes differently. Follow the recipe.

• Master the Basic Techniques
• Dry Browning—provides the richness and depth of flavor for many recipes.
• Making a Slurry—thickens soups and sauces. Use the variety of starch specified. Do not substitute a different starch. In a separate container, mix measured starch into cold water (slurry). Add to boiling sauce and cook for indicated time.
• Steaming Tempeh—tenderizes and removes bitter flavor. Do not skip this step. Place steamer basket in pot. Add water. Keep water level below steamer basket, to avoid boiling instead of steaming. Monitor water level. Add more as needed.
• Preheat the Oven—always preheat the oven and put the rack in the correct position. Get an oven thermometer to test the accuracy of your oven’s temperature gauge. You may need to adjust the heat to achieve the correct cooking temperature.
• Cooking Time and Temperature—if a slow cooker recipe says to cook it low and slow, do not cook it on high for a shorter time and expect the same results. If that option is not listed, it’s because in testing it was found to be unsuccessful.
• Making Plant Based Yogurt—watch the video and follow the recipe; not the directions on the yogurt starter packet.
• Measuring Flours—do not “pack” flour into measuring cups. Lightly scoop & shake to level or spoon into measuring cup.
• Strain Beans & Tofu/Squeeze moisture out of potatoes & zucchini as directed. Excess moisture will change the recipe.

• Use the Recommended Equipment
• Large Mixing Bowl—do not substitute a small bowl. It will prevent thorough mixing.
• Whisk—use an actual whisk for best mixing results. Invest in a sturdy, metal whisk and it will last a lifetime.
• Suzy 2 Garlic Press—an essential tool. Presses garlic without the need to peel. Dishwasher safe.
• Steamer Basket—for steaming tempeh or broccoli.
• Slowcooker—do not try to slow cook recipes that call for oven roasting, such as the Roastless Pot Roast.
• Knives—Keep knives sharp with a knife sharpener to make chopping a pleasure. The dishwasher will dull knives.
• Food Processor—creates a totally different texture than a blender. There is a reason it is used rather than a blender.
• High Speed Blender—a Blend Tec or Vitamix is necessary to achieve the desired texture of creamy sauces, dips & dressings.
• Instant Pot—use the default setting for pressure cooker recipes.
• Parchment Paper—can be reused multiple times. Fold the edges under to prevent them from burning or catching fire.

• Organize Your Workspace
• Take a day to organize your pantry and your kitchen cupboards so cooking in the kitchen is a pleasure.
• Make what you need accessible. Keep items you use regularly within arms reach of your prep area.
• Start with an empty dishwasher and clean as you go to prevent a huge, discouraging pile of dirty dishes.

• Leave a Recipe Review
• Recipe reviews are encouraged at the bottom of each recipe on www.protectivediet.com and in Protective Diet Living(PDL).
• One request: if you did not follow the recipe exactly, please confess that in your post so others are aware.
• Ask for help if you followed the recipe exactly and still had a fail. We want to help you troubleshoot.
• Reviews are intended to inspire others to try the recipe.

Cooking Tips

• Tempeh–can be stored in the freezer and defrosted for later use.
• Garlic—Julie demonstrates chopping garlic by hand. The Suzy 2 Garlic Press is highly recommended to save time, add more flavor (pressed is more flavorful than chopped) and prevent your hands from smelling like garlic.
• Lentils—measure the needed amount onto a clean kitchen towel. Spread the pile out and examine for rocks that are the same size as lentils (commercial sorting equipment allows some stones to remain). Lentils have soil residue on them. Rinse them before making them into a recipe. Green and brown lentils are interchangeable. Red lentils are not.
• Tofu—Julie demonstrates pressing tofu using a DIY tofu press. If the recipe says to press the tofu, press it. If it doesn’t, don’t.
• Notzzarella Cheeze—use precision when measuring the ingredients or the desired firmness will not be achieved.
• Soft Burger Buns—bake & cool, then slice & freeze. Day old baked goods made without preservatives do not taste fresh.

Student Q&A

Q: When is it worth it to get out the food processor vs just using a knife?

Q: What is the best way to store garlic? Are powdered garlic and granulated garlic interchangeable?

Q: What is the difference between sweet and spicy paprika?

Q: What kind of laundry detergent do you use on your towels?

Q: How far ahead do you plan? Do you plan for a week at a time or do you go day by day?

Encouragement

• Once you get familiar with the basics, you can get more flexible and expand from a written recipe.
• Your confidence in the kitchen is a great gift you can give your children. I want to build your confidence and expand your thumbs up meals at the dinner table. Practice will make you an incredible chef. It’s never too late to learn how to cook.

“These recipes are written to build confidence.

 I want you to see how easy cooking can be and feel successful doing it.”

Recommended Recipes

Mushroom Gravy	Zucchini Bread	Roasted Broccoli with Lemon
Baked Mac n Cheeze	Banana Health Bread	Potato Pancakes
Original Awesome Sauce	Breakfast Brownies	Creamy Ranch Dressing
Skinny Chickn Salad	House Mayo	Sloppy Jerry

Recommended Classes

Dry Browning Technique	#032 Stocking Your Kitchen Part 1–Pantry	#096 Kitchen Set Up For Efficiency
#074 Oven Tips and Tricks	#033 Stocking Your Kitchen Part 2–Spices	#058 Improving Knife Skills
#063 Stove top Tips and Tricks	#034 Stocking Your Kitchen Part 3–Freezer	#047 Chopping, Dicing, Shredding

Class Description:

This class equips both skilled and new chefs to successfully follow Protective Diet’s innovative recipes producing consistently awesome results. With thoroughly tested ingredients, techniques, equipment and kitchen systems, Protective Diet recipes are your guide to oil-free, plant-based meals that turn out exactly as pictured and described.

Class URL: https://protectivediet.com/courses/the-workplace-for-wellness/lessons/class-40-recipes-for-success/