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  1. Class #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  2. Class 318 | Garden Confetti Bread Cooking Demonstration
  3. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  4. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  5. Class #315 | 12 - Steps To Improve Your Metabolism
  6. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  7. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  8. Class #312 - Calling All Health Geeks & Health Enthusiasts
  9. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  10. Class #310 - Using Bread Makers and Milling Whole Grains
  11. Class #309 - Get Excited and Get It Done
  12. Class #308 - Anti-Cancer Diet
  13. Class #307 - Cancer Diagnosis on a Protective Diet
  14. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  15. Class #305 - Protective Sprouts
  16. Class #304 - Personal Weight Loss Consultation
  17. Class #303 - ProtectiveDiet.com Tutorial
  18. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  19. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  20. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  21. Class #299 | Making Organic Soymilk & Yogurt
  22. Class #298 | Stress Elimination Challenge
  23. Class #297 - Fall Harvest and Winter Food Storage
  24. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  25. Class #295 | 48-Hour Fast: Day Two
  26. Class #294 | 48-Hour Fast: Day One Support
  27. Class #293 | 48-Hour Fast: Plan & Prep Guide
  28. Class #292 | Travel - Manifest - Peach Buckle
  29. Class #291 | July Garden Tour : Learn as we GROW with community support
  30. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  31. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  32. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  33. Class #287 | Achieving A Pro Mindset
  34. Class #286 - Our New Workplace for Wellness
  35. Class #285 Protective Kimchi 101
  36. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  37. Class #283 - Melt & Bake Cheeze Pro Tips
  38. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  39. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  40. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  41. Class #279 | Nutty Butter & The Noodle Bowl
  42. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  43. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  44. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  45. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  46. Class #274 - Road Trip Travel
  47. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  48. Class #272 - Allergies and the Microbiome
  49. Class #271 - You Can’t Outrun an Unhealthy Diet
  50. Class #270 - Protective Diet Pro Tips
  51. Class #269 - Getting Comfortable Enjoying Delicious Food
  52. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  53. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  54. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  55. Class #265 - What's Your Food Mood
  56. Class #264 – Two Years Day Fasting on a Protective Diet
  57. Class #263 – Bag of Questions
  58. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  59. Class #261 - Eliminate Produce Waste & Shopping Trips
  60. Free Class #260 - Day One On a Protective Diet
  61. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  62. Class #258 - Pandemic Pantry
  63. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  64. Class #256 – Cornflakes & Cholesterol
  65. Class #255 – Baking Bread & Following Through on a Protective Diet
  66. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  67. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  68. Class #252 - Making MoJos - New Year New You
  69. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  70. Class #250 – Instant Vanilla Extract
  71. Class #249 – Paralyzed By Stress
  72. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  73. Class #247 – Intro to Indian
  74. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  75. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  76. Class #244 – Back To The Basics 2019
  77. Class #243 – Health Benefits of Spicy Food
  78. Class #242 – Tips From The Pros Weekend
  79. Class #241 – Increase Protective Lycopene with Fermented Salsa
  80. Class #240 – All Natural Beauty
  81. Class #239 – Tweak Your Physique
  82. Class #238 – Protective Beverages
  83. Class #237 – What I Eat In A Day Spring 2019
  84. Class #236 – Weeknight Setup SUS
  85. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  86. Class #234 – Know Your Fast Five
  87. Class #233 – Biology of Burning Body Fat
  88. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  89. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  90. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  91. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  92. Class #228 - Benefits of Fermented Food
  93. Class #227 - Navigating ProtectiveDiet.com
  94. Class #226 - New Year/New You
  95. Class #225 - Dementia Defense
  96. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  97. Class #223 – Call To Action
  98. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  99. Class #221 – Day Fast and Feast
  100. Class #220 – Day Fast & Feast Guide
  101. Class #219 - Day Fasting on a Plant Based Diet
  102. Class #218 - The Hideous Truth of Opioid Addiction
  103. Class #217 - Baby Jack Ribs BBQ or Baked
  104. Class #216 – I Lost My Way
  105. Class #215 – Glamping On A Protective Diet
  106. Class #214 – In Flight Travel Meal Made Easy
  107. Class #213 – Healthiest Summer Kick-off Challenge
  108. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  109. Class #211 - Weighing the Risks of Cancer Screening
  110. Class #210 - Easy Bake Loaf Bread
  111. Class #209 - Soup for One
  112. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  113. Class # 207 - The Need To Feed
  114. Class #206 - Tea Ritual & Spices for Protection
  115. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  116. Class # 204 - Body Management & Understanding Cancer
  117. Size 22 to a Size 2
  118. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  119. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  120. Class #201 - Kitchen Peptalk
  121. Class #200 - Stop The Snacks Challenge
  122. Class #199 - Organic Co-Op Shopping Tour
  123. Class #198 - Grocery Store Restock
  124. Class #197 - Costco Run
  125. Class #196 - International Market Tour
  126. Class #195 - Navigating Holiday Dinners
  127. Class #194 - Co-Cooking Cherry Cheeze Danish
  128. Class #193 - Co-Cooking A Taste of Thanksgiving
  129. Class #192 - Co-Cooking Sauerkraut
  130. Class #191 - Healthy Halloween Treats & Co-Cooking
  131. Class #190 - Cancer & Angiogenesis Inhibitors
  132. Class #189 - Co-Cooking Egg-less Omelet
  133. Class #188 - Co-Cooking Apple Fritter Cake
  134. Class #187 - The PD Groove
  135. Class #186 - Co-cooking Flatbread Pizza
  136. Class #185 - Picnic with Julie Marie
  137. Class #184 - Dinner Party with Julie Marie
  138. Class #183 - Batch Cooking Can Stall Weight Loss
  139. Class #182 - A Summer Day Eating PD
  140. Class #181 - Keep It Out & Keep It Off
  141. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  142. Class #179 - Weekend of Wellness
  143. Class #178 - All Natural Cleaning
  144. Class #177 - Annual Halftime Checkin
  145. Class #176 - PD Picnic Packing
  146. Class #175 - Mastering Oil-free Grilled Pizza
  147. Class #174 - Downsizing Daily Salads
  148. Class #173 - Fat-Free Salad Dressing 101
  149. Class #172 - Falafel Party & Protective Spices
  150. Class #171 - The Burden Of Thin
  151. Class #170 - Slimming Down With Biscuits & Gravy
  152. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  153. Class #168 - Making Quick-Mix Pizza
  154. Class #167 - Opiods Causing More Pain Than Surgery
  155. Class #166 - A Winter Day Eating PD
  156. Class #165 - Rolling Sushi & Gimbop
  157. Class #164 - Eliminate, Heal and Achieve Optimal Health
  158. Class #163 - Handicapping The Binge
  159. Class #162 - Emergency Hospital Prep
  160. Class #161 - Tips For Limiting Stress In Challenging Times
  161. Class #160 - Feeling Anxious About Greens
  162. Class #159 - Sweet Action Saturday
  163. Class #158 - Be The Boss Of Your Body
  164. Class #157 - Preparing To Be Away
  165. Class #156 - Calendar of Achievements
  166. Class #155 - Cancer Prevention & Regression on a Protective Diet
  167. Class #154 – Daily Application
  168. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  169. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  170. Class #151 - Hosting House Guests Protective Diet Style
  171. Class #150 - Complimentary Video Coaching Hour
  172. Class 149 - Video Coaching Hour
  173. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  174. Class #147 - Pressure Cooker Stir Fry
  175. Class #146 - Video Coaching Hour
  176. Class #145 - Cutting Food Costs & Improving Food Quality
  177. Class #144 - Mastering Mindful Eating Part 2: Following Through
  178. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  179. Class #142 - Video Coaching Hour
  180. Waking Up In America radio interview
  181. Class #141 - Maintaining A Healthy Weight & Vitality
  182. Class #140 - Video Coaching Hour
  183. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  184. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  185. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  186. Class #136 - Oil-Free Grilling Techniques Part 1
  187. Class #135 - Packing a PD Picnic or Water Park Tailgate
  188. Class #134 - Tea Party Sipping on Liquid Antioxidants
  189. Class #133 - Spices and Aromatic Herbs
  190. Class #132 - Making Cutlets
  191. Class 131 - Video Coaching Hour #1
  192. Class #130 - Yogurt & Notzzarella Cheeze
  193. Class #129 - Daily Actions to Eliminate Stress
  194. Class #128 - Vitamins, Sunscreen and How They Work
  195. Class #127 – Kitchen Tools – Efficiency & Fun
  196. Class #126 - Cancer: The Protective Diet Advantage
  197. Class #125 - Kitchen Tools - Beginner Essentials
  198. Class #124 - Pick a Positive Proactive Partner
  199. Class #123 - Set It & Forget It Meals
  200. Class #122 - Freedom To Succeed
  201. Class #121 - Enjoying Cruciferous Vegetables
  202. Class #120 - Seven Steps to Overcoming Self Doubt
  203. Class #119 - Chili Cook-Off on Game-Day
  204. Class #118 - SUS - Set-Up For Success
  205. Class #117 - Fresh Restock
  206. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  207. Class #115 - Rice Dishes From Around the World
  208. Class #114 - Kicking off the New Year
  209. Class #113 - Authentic Salsa
  210. Class #112 - Daily Spa Rituals
  211. Class #111 - Coffee and Diet Soda
  212. Class #110 - PD Holiday Mock-Tail Party
  213. Class #109 - Protection For Our Planet
  214. Class #108 - Whole Food Detox and Taste-bud Reprogram
  215. Class #107 - ProtectiveDiet.com User Guide
  216. Class #106 - Holiday Stress
  217. Class #105 - Commitment Class Kick Off
  218. Class #104 - KP Duty
  219. Class #103 - Learn Tips From A Minimalist
  220. Class #102 - Planning For Success
  221. Class #101 - Soup Month
  222. Class #100 - Eating A Diet In Perfect Balance
  223. Class #099 - Visualize Optimal Health
  224. Class #098 - Set Up Sunday
  225. Class #097 - 21 Meals to PD Mastery
  226. Class #096 - Kitchen Set-Up for Efficiency
  227. Class #095 - Back to school lunch packing Protective Diet Style
  228. Class #094 - Getting Back On Track
  229. Class #093 - Micro Goals
  230. Class #092 - Food Anxiety
  231. Class #091 - Transitioning to a Plant-Based Household
  232. Class #090 - Pizza Party
  233. Class #089 - Goal Setting
  234. Class #088 - Summer Holidays Protective Diet Style
  235. Class #087 - Pantry Par Stocking System
  236. Class #086 - Sugar In Health Food Camouflage
  237. Class #085 - Simplicity & Meal Satisfaction
  238. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  239. Class #083 - Sip on this
  240. Class #082 - Mastering Label Reading & Understanding Food Additives
  241. Class #081 - Your Body's Sweet Spot
  242. Class #080 - Shift from Deprivation to Privilege
  243. Class #079 - Dining Out Protective Diet Style
  244. Class #078 - Checkup Follow up visit
  245. Class #077 - Spectacular Salads - PD salad prep 101
  246. Class #076 - The Three Phases Of Recovery & Following Through
  247. Class #075 - Spring Cleaning
  248. Class #074 - Oven Tips and Tricks
  249. Class #073 - Super Tasters and Taste Bud Evolution
  250. Class #072 - The PD-Practice Check-Up
  251. Class #071 - The power of the imagination
  252. Class #070 - Eliminating Doubt
  253. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  254. Class #068 - Beans, Beans, Beans
  255. Class #067 - The Practice Of Gratitude
  256. Class #066 - Checking Into Your Healthy Life
  257. Class #065 - Kitchen Spa
  258. Class #064 - Secure Your Own Mask First
  259. Class #063 - Stove Top Tips & Tricks
  260. Class #062 - New Year! New Resolution
  261. Class #061 - Enjoying Your Journey to Goal
  262. Class #060 - Simple Meal Planning
  263. Class #059 - Encouraging and Coaching
  264. Class #058 - Improving Knife Skills
  265. Class #057 - Optimal Outlook
  266. Class #056 - Protective Diet & The Holidays
  267. Class #055 - Traveling Protective Diet Style
  268. Class #054 - Excuses Are Just Excuses
  269. Class #053 - Garlic Party
  270. Class #052 - Microwave...Yea or Nay
  271. Class #051 - We're Talking Tofu
  272. Class #050 - Let’s Talk & Cook Potatoes
  273. Class #048 - Greens and their importance in a Protective Diet
  274. Class #047 - Chopping, dicing, slicing and shredding
  275. Class #046 - Type I & Type II Diabetes
  276. Class #045 - Weight loss average on a Protective Diet
  277. Class #044 - Fundamentals
  278. Class #043 - Are some grains better than others?
  279. Class #042 - Protection For Human Health, The Animals & Planet Earth
  280. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  281. Class #040 - Recipes for Success
  282. Class #039 - Lunch Packing
  283. Class #038 - Cooking with Kids
  284. Class #037 - Sleeping Like A Rock
  285. Class #036 - Nuts
  286. Class #035 - Search Box Dinners & Meals Without Planning
  287. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  288. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  289. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  290. Class #031 - Indigestion and Digestive Issues
  291. Class #030 - Workouts and Weight Loss
  292. Class #029 - Why am I sick?
  293. Class #028 - Inner Child Frame of Mind
  294. Class #027 - Being Challenged By Diet Trends
  295. Class #026 - Outdated recommendations in the Health Care System
  296. Class #024 - Food Obsessions
  297. Bonus - Grocery Store Tour of Costco
  298. Class #025 - Accepting and Loving The New Healthy You
  299. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  300. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  301. Class #021 - Emotional Eating
  302. Class #020 - Food Additives & Code Names
  303. Class #019 - Kitchen Tools
  304. Class #018 - Raw vs. Cooked
  305. Class #017 - How to travel on a Protective Diet
  306. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  307. Class #015 - GMOs & Non-Organics
  308. Class #014 - Acknowledging Your Achievements
  309. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  310. Class #012 - How To Identify and Eliminate Emotional Eating
  311. Class #011 - Pantry Staples & Refridgerator Stocking
  312. Class #010 - Greens Discussion
  313. Class #009 - Alcoholic Beverages
  314. Class #008 - Understanding Cholesterol
  315. Class #007 - Understanding the Endothelium
  316. Class #006 - Taste bud reprogramming and eliminating food cravings
  317. Class #005 - Vitamin supplementation
  318. Class #004 - Lead By Example & Walk The Walk
  319. Class #003 - Protein sources & ideal amounts
  320. Class #002 - Identify true hunger, food cravings and emotional eating
  321. Class #001 - Starting a Protective Diet
Class 50 of 321
In Progress

Class #270 – Protective Diet Pro Tips

Julie Marie September 8, 2020

Protective Diet Class #270 Notes:

Protective Diet Pro Tips

This class is full of helpful recommendations. Julie Marie’s pro-tips and kitchen systems will save you time, money and add to your kitchen confidence.

Announcements

Vocabulary

Pot-in-Pot MethodSulforaphaneMyrosinaseAdditive-Free
Burn SignalYogurt StarterIncubation TimeBlender Loading Order

Useful Tips for PD Pros

Instant Pot Tips

  • Pot-in-Pot Steam Cooking Method
  • Pressure cooker pot containing 1 cup water & rack.
  • Vessel/Bowl: Use any oven-safe dishware, stainless steel bowl, Pyrex measuring cup or bowl that fits in your pressure cooker.
  • Food: Start with room temperature (not frozen) food for 1 minute cook time. Increase to 2 minutes if item is cold.
  • Tools: Silicone hot mitts or pot gripper & steam diverter for use when quick releasing pressure.

1. Easily add kale to any meal USING THE DRY STEAMED KALE RECIPE

– Pre chop kale (at least 30 minutes before cooking to activate Sulforaphane production) and place in dish.

– NOTE: If you don’t have time to pre-chop, add a raw cruciferous vegetable or light sprinkle of mustard powder to cooked

 cruciferous vegetables to re-activate the enzyme, myrosinase, which allows Sulforaphane production to take place.

– Wash & store fresh kale or collard greens for convenient daily use: put in a plastic bag, press all air out and seal the bag.

– Use the Storing Herbs Technique for more delicate parsley & cilantro to avoid crushing them.

– Add optional seasonings (Julie adds PD Broth Mix)—no liquid is added to the kale.

– Put dish in Instant Pot on rack, close the pressure valve and set to STEAM for 1 minute with quick or natural pressure release.

– If you are reheating a subsequent item, replenish 1 cup water to replace water loss from steaming & pressure release.

2. Reheat Leftovers

– Perfect method for reheating leftovers because you don’t have to add any liquid to the food & it won’t get dried out.

– Store meal-sized portions of leftovers in glass containers for quick and easy reheating.

– The PD Hungry Man Dinner from leftovers=Smashed Potatoes, Corn, Mushroom Gravy, defrosted green beans & torn kale.

– Place dish without cover in Instant Pot on rack, close the pressure valve and set to STEAM for 1 or 2 minutes w/ natural release.

– Test to see if heated through by stabbing a fork in the middle. If the fork handle heats up, the food is hot.

  • “Burn” or “Hot” Signal
  • Because there is not enough liquid on the bottom of the pot. Be sure there is sufficient water to boil and produce steam.
  • Because starch accumulates in the steam valve preventing steam from exiting the pot. Rinse the valve after every use.
  • When making Pasta Arrabbiata, stir slow cooked sauce into pasta cooking water before cooking pasta to avoid “burn”.
  • Instant Pot Plant-based Yogurt
  • Freeze a couple Tablespoons of Plant-based Yogurt in a small container as an emergency starter should you run out of yogurt.
  • Never run out of yogurt—make a new batch the night you open your last jar; make at night so IP is free during the day.
  • Using yogurt as a starter rather than the powdered starter packet will result in thicker yogurt with each successive batch.
  • Minimum yogurt incubation time is 8 hours. Longer incubation time will increase tangy taste, not thickness of yogurt.
  • Make yogurt in any clean jar with lid: quart jar, recycled applesauce jar, pint jar, etc.; as long as it’s clean it will work.
  • 1 batch of Greek Soy Yogurt=1 quart of Plant-Based Yogurt strained. Use a nut bag & follow the Greek Yogurt recipe guidance.
  • Instant Pot Vanilla Extract
  • Make all vanilla beans into Instant Vanilla Extract rather than letting them get stale in a package in the pantry.
  • To prevent jar from breaking under pressure, split the batch into 3 durable 1 cup jelly jars, rather than your heavily used 22oz. jar.
  • Store vanilla extract in recycled 20oz. Tamari jars or 22oz. straight sided jars for easy measuring.
  • Add vanilla beans from Instant Vanilla Extract to any recipe with vanilla flavor that is blended completely.

Protective Spices & Seasonings Tips

  • Invest in bulk spices for the best deal and superior freshness. Refill spice canisters in your spice cupboard as needed.
  • Buy fresh garlic in bulk. Separate cloves and freeze in a plastic bag. Suzy 2 garlic press will press right through the skin.
  • Buy fresh turmeric root in bulk on sale in fall. Clean, dry and freeze.
  • To extend the life of chopped fresh cilantro, add diced onion to it & refrigerate.
  • Use additive-free vinegars. Balsamic Vinegar should be Grape Must (not cooked or reduced) & vinegar, or just vinegar.

Storage Tips for Protective Freezer Staples

  • Fresh ginger & turmeric root –for easy microplane grating into Spicy Oil-Free Curry, Tuber Tonic, etc. Wash, air dry & store whole in bag.
  • Fresno and jalapeno peppers–for use in ferments or cooking. Roast first or leave raw. Store in a plastic freezer bag.
  • Grape or cherry tomatoes–for Pasta Arrabbiata. Buy tomatoes on sale and freeze in 2-pint portions.
  • Additive-free tomato paste–portion and flash freeze in Tablespoon mounds (¼ cup = 4T.; 6oz. can =6-7T.). Use a silicone spatula to make it easy. When firm, transfer to a freezer bag for easy addition to recipes. Repeat when you have a partial can of tomato paste.
  • Tofu–keep 4 bricks of tofu in the freezer. Designate as frozen by marking with a sharpie “X”. Use defrosted for Ground Crumbles.
  • Bread crumbs—make double the amount when you make Perfect Pesto Sauce & store 1 batch in freezer for next time.
  • Garlic cloves separated with peel on–Suzy 2 garlic press can handle frozen cloves, no problem.
  • Nice Cream—transfer from freezer to refrigerator 2 hours before eating to defrost to perfect texture.
  • Yeast & Yogurt Starter Packets—can store long past the expiration date when kept in freezer.
  • Fresh Pineapple—cleaner than canned. Buy on sale. Chop and freeze what you can’t eat. Use in Sugar-Free Sweet & Sour Duck Sauce.

High Speed Blender Tips

Blend 3 cups at a time to a fine blend consistency (1 minute).

– Put oat flour in wide-mouthed canister on the counter top for easy measuring access.

– Leave the lid slightly opened to let warm moisture escape just after blending.

– Next, blend Nice Cream batter to incorporate any oat flour residue in the blender jar.

  • Quinoa Flour–Toast quinoa in the evening and let cool on the stove. Blend in the morning.
  • Garlic–Blend with peel on to retain protective phytochemicals. Raw garlic can taste spicy. Select the right sized clove.
  • Blender loading order–liquid on bottom, seasonings, then crumbled tofu. Blend on high.

Stove Top & Baking Tips

Food Labeling & Measuring Tips

  • Use a sharpie marker to label directly on glass jars of ferments, vanilla & anything you want to give a “use by” date.
  • Remove marker from glass using dishwasher, vinegar, or All Purpose Cleaning Spray.
  • Have multiple sets of measuring cups and spoons so you can go from recipe to recipe without the need to wash and dry.
  • To measure accurately for PD Recipes, scoop measuring cup into flour canister/bag and level off with finger or side of bag.
  • Use dry measuring cups for both wet and dry ingredients instead of pyrex wet measuring pitchers.
  • Use wet measuring pitchers to measure fruits and vegetables or to add water to instant pot.
  • Tapioca Starch, sometimes labeled Tapioca Flour, is finer than flour. Indian market Spice Land brand is NOT fine enough.

Fermenting & Beverage Tips

  • Mince fermented garlic, which is milder, into Kids Spaghetti & Mix n Mac.
  • Use brine in cooking liquid for rice (2 cups rice + 2 cups water + ½ cup brine), in No Knead Brine Bread, or as water in Salad Dressings.
  • Optimal house temperature for fermenting is between 68-72 degrees. Things ferment faster in a warmer house.
  • Look, smell and taste to determine your preferred doneness. The longer they ferment the softer & more vinegary.
  • Remove the flowers from Flower Water and Blue Chai before transferring to the fridge. They will mold.

Social Responsibility & Family Tips

  • Reusable produce bags/grocery totes–load groceries back in the cart loose & bag them at the car instead of using plastic.
  • Invite your loved ones to a “Cook & Catch up Session” where you cook together and socialize in the kitchen.
  • Set some kitchen organization “ground rules” so the kitchen is a delightful and orderly place to be.
  • Encourage family members to choose the menu by looking at the pictures at protectivediet.com so they have buy-in.

“If you haven’t ordered the organic onion powder that I have linked to every recipe, you must. It is delicious compared to any onion powder you can buy in the store. It will make your Buttermilk Dressing sing. Your French Onion Dip will be the ultimate.”

Recommended Recipes

Asian Style KaleHomemade LasagnaFrench Onion Dip
Tapioca PuddingPressure Cooked PastaEgg Roll Bowl
Vanilla Rice PuddingPerfectly Cooked Brown RiceButtermilk Ranch Dressing
French Vanilla Nice CreamBolognese SaucePeppermint Bark Popcorn
MoJosCreamy Chocolate FrostingChocolate Fondue
Protective Probiotic Pepper SaucePlant-Based EtouffeeSugar-Free Fruit Jam
Pit PasteSugar-Free Powdered SugarFudge

Recommended Classes

#148 Sulforaphane Protection#052 Microwave Yay or Nay?#157 Preparing to Be Away
Making Plant-based YogurtMake Greek Yogurt with Me#266 Homemade Tortillas & Pro Tips for Chips


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      • Maintaining goals with your Master Practice
      • Access to 321 archived classes
      • One live interactive coaching webcast per week
      • Two weekly live interactive group coaching chats to answer all your questions
      • Access to 710 original recipes to keep you excited and on plan
      • At least one new innovative recipe is added per week
      • 24 hour community support group
      • Affiliate opportunity
      • Access to Your Favorite Recipes
      Enroll Now
    Class Description:

    This class is full of helpful recommendations. Julie Marie’s pro-tips and kitchen systems will save you time, money and add to your kitchen confidence.

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    Class URL: https://protectivediet.com/lessons/class-270-protective-diet-pro-tips