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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 19 of 321
In Progress

Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze

Julie Marie December 7, 2021

Protective Diet Class #301 Notes:

Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze

This class simplifies dinner. Walk in the door after a busy day and throw it all in a casserole pan. Keep it simple or take it next level. Let it bake while you sit down and relax, or make a cold salad to pair with this hot starch. Cheezy comfort casseroles—we have it all!

Announcements

Vocabulary

Functional FoodInsoluble FiberCurcuminCapsaicin

Action Steps for a “Throw Together” Comfort Casserole

  • Use Simple PD Kitchen Systems
  • Make it easy to boost the flavor, protection, texture and satisfaction of plant-based meals by maintaining a few systems:

Tofu Rotation—keep 4 to 8 boxes of tofu on hand at all times.

– Put half of them in the “meat” drawer in the fridge—these will be used for Dressings, Mousse, Eggless Omelets and more.

– Put the other half in the freezer—these will be used for Ground Crumbles. Tofu frozen for 24+hrs, then defrosted releases

   its liquid and becomes a “dry sponge” ready to soak up marinades and seasonings. The spongy texture resembles meat.

– Transfer tofu from freezer to refrigerator the night before, or in the morning, so it’s thawed by evening meal prep time.

– Mark defrosted tofu with an “X” to indicate the change in texture, so it doesn’t get mixed up or misused.

Make Organic Soymilk—make a cost-effective quart of organic soymilk to use in PD recipes from Jerry’s Organic Plant-based Yogurt, to Quickie Cream of Veggie Soup, to Kids’ Spaghetti Casserole. Use the by-product, okara, in protective baked goods.

Pre-Chop Cruciferous Veg—chop, then wash and dry kale in a salad spinner. Lay it out to dry on kitchen towels, then “vacuum” pack it in a plastic bag by squeezing out all the air. It will stay fresh for weeks. Make Dry Steamed Kale or add to casseroles and soups. Chop broccoli and cauliflower 30 minutes before cooking to maximize sulforaphane production.

Fermented Toppings—garnish your meal with Probiotic Pickled Onions and a bright pop of Ruby Raw Kraut to add flavor, replenish healthy gut microbes, increase bioavailability and protect the immune system at a microscopic level.

Stock Up on Pantry Staples—with Pasta, Tapioca Starch, and Plant-Based Broth Mix on hand, you have meals at the ready.

Casserole Assembly: – Preheat oven. – Choose a baking dish—glass    or ceramic = easy cleanup. – Choose a pasta—white    spaghetti bakes for 40    minutes. Large pasta/whole    wheat pasta = 45 minutes. – Add liquids, seasonings &    hearty vegetables to the    baking dish. – Add pasta just before    putting it in the oven to    prevent presoaking. – Break spaghetti into 1-inch    sections for unique texture. – Cover casserole & place on    a rimmed baking sheet to    catch any bubble over. – Set a timer and bake.Optional Meaty Addition: – Prepare marinade. – Crush spices w/a mortar &    pestle for best flavor infusion. – Squeeze liquid from defrosted    tofu—ring it out like a sponge    over the sink. – Break into medium/large   “meat” crumbles. Small    crumbles will disappear and    blend in, like seasoning. – Hand-press tofu crumbles    into the marinade so the    flavor gets drawn in like    water into a “dry sponge”. – Spread out on a lined,    rimmed baking sheet. – Add to oven w/casserole. – Set a separate timer for the    crumbles’ shorter bake time.Browned Cheezy Topping: – Make Melt & Bake Cheeze.    according to the original    recipe w/the addition of 2    extra Tablespoons of yogurt    for increased pour-ability. – Read the Pro Tips on the    Kids’ Spaghetti Casserole    recipe for all instructions.   Final Assembly: – Set oven to broil. – Uncover and stir casserole. – Add tender add-ins, like:    fresh herbs, spinach, peas,    tomatoes and crumbles. – Spread the cheeze topping,    but not quite to the edges. – Broil on the center oven    rack. Not too close to the    broiler or it will burn.50/50 Plating: – Make a Chopped Salad.    A hot starchy dinner makes    salad more possible in the cold    winter. Plate salad along with    hot starch comfort food. – Find a PD salad dressing that    you love, like: Spices & Herbs    Vinaigrette. Dress heavily. – Julie’s salad: iceberg lettuce,    red cabbage, celery, carrot,    yellow bell pepper, cucumber,    apple, peas, radish, onion – Chop everything uniformly. – Toss in a mixing bowl, then    plate 50/50 with the casserole. – Don’t overwhelm your family    with salad—take one scoop if    you don’t love it, two if you do. – Garnish with ferments.
  • Visualize the Protective Functional Foods that are Plentiful in this Simple Casserole
  • Genistein—from organic soybeans is an angiogenesis inhibitor that prevents cancer growth.
  • Curcumin—from Protective Diet Plant-Based Broth Mix is anti-inflammatory.
  • Allium family—garlic is anti-viral, anti-inflammatory, cancer protective and reduces blood pressure.
  • Piperine—from black pepper helps with fat loss & increases bioavailability/absorption of nutrients in other foods.
  • Sulforaphane—from cruciferous vegetables detoxifies the liver, improves cardiovascular health, fights cancer, etc.
  • Insoluble Plant Fiber—feeds healthy gut microbes that repair the gut lining (epithelium), keeping viruses & pathogens out.
  • This is part of your wellness practice. See the protection in your food and feel good about what you are putting in your body. Know what it’s doing for your microbes and your immune system. There is no guilt associated with this food.
  • This is making you healthier. This is all about betterment. There is nothing we could do that would be better for us than the time we spend in our kitchen. We cannot outrun a bad diet. If you spend an extra 15 minutes chopping one or two extra veggies, or adding some herbs to our casserole, or throwing together a ferment, you are giving your body, your microbes, so much advantage. Plant fiber is the key to wellness.

Cooking Tips

  • Read the entire recipe, from the Description to Pro Tips. Every Note is there to help you avoid what doesn’t work.
  • Add an additional 2T. of yogurt to Melt and Bake Cheeze for better pour-ability on casseroles, Nachos, or Pizza.
  • Use the pressure cook function for one minute if your pressure cooker does not have a steam function.
  • Make Melt and Bake Cheeze ahead of time. Quick-release and let it sit on the counter for a couple hours. It will be fine. Leave the whisk in it so you can quickly stir before pouring and spreading.
  • Radishes—cut off the leaves and put the radishes in a jar of water. Keep in the fridge and change the water often.
  • Defrost frozen peas by putting them in a mug or jar with some warm water. Strain and enjoy.
  • Make individual, customized salads for diners who are more particular about certain ingredients.
  • When baking two things in the oven at the same time, the bake time might be slightly longer because of reduced circulation.
  • Clean as you go. Clean-up is easy with fat-free ingredients, even if they are baked on. Create a paste with baking soda, castile soap and vinegar. Scrub the pan and rinse.

Student Q&A

Q: Is tapioca starch the same thing as tapioca flour? (27:40)

Q: What are the nutritional benefits of banana peel? (1:13:03)

Encouragement

  • If you want a cooking partner that’s me. I’m here to walk you through this and guide you along.
  • Remember the foods you loved, and work with the Protective Diet recipes to make the same things.
  • Keep trying spicy foods. Just keep adding a little bit because the capsaicin is incredibly protective and exciting once you get past the idea that you are going to burn holes in your tongue. It doesn’t happen. It warms you up a little bit. It’s exciting.
  • One of the most protective things we can eat is fruit, so if you are not into the veggies yet, get some fruit in your freezer.
  • The most important thing is that you keep the cancer and disease fertilizers out of the diet, not so much adding veg right away.

“What is a Protective Diet really about? It’s about great food. It’s about eating, not restricting. It’s about what we CAN eat and celebrating comfort food casseroles like we are tonight.”

Recommended Recipes

Ground CrumblesSheet Pan QuesadillasMix and MacPlant-Based Stroganoff
Gyro CrumblesCaesar SaladDaily DressingPozole Rojo
Italian Sausage CrumblesMandel BreadSushi Roll BowlProbiotic Pepper Sauce

Recommended Classes

#276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff#269 Enjoying Delicious Food
#148 Sulforaphane Protection: Maximizing Protection on a Protective Diet#243 Health Benefits of Spicy Food
#235 The Benefits of Sulforaphane and Co-Cooking Egg Rolls#299 Making Organic Soymilk and Yogurt


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    Class Description:

    This class simplifies dinner. Walk in the door after a busy day and throw it all in a casserole pan. Keep it simple or take it next level. Let it bake while you sit down and relax, or make a cold salad to pair with this hot starch. Cheezy comfort casseroles—we have it all!

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    Class URL: https://protectivediet.com/lessons/class-301-kids-spaghetti-pasta-bake-casserole-and-demonstration-featuring-melt-and-bake-cheeze