Featured Premium Recipe

• Super Natural Whitening Toothpaste Premium PD Recipe This oil-free recipe is supernatural because it doesn’t contain carcinogenic ingredients found in commercial natural toothpaste. Dramatically cut the cost of oral hygiene, improve product performance and eliminate the chemical mouth bath. Every time you brush your teeth you will feel like you outsmarted “them” with another high-performance low-cost DIY Protective Diet Lifestyle product in your healthy home. Lifestyle recipes are created to promote holistic living, cut costs, eliminate package waste and save you time searching for natural non-toxic high-performance products. Take a look at your current toothpaste and comment in the blog below how many chemicals you cut out of your daily routine with this supernatural PD recipe.

Featured Free Recipe

• Hummus Free PD Recipe This oil-free and tahini-free recipe will assist you in your weight loss progress. It’s high in fiber and nutrient dense with creamy satisfaction. Enjoy it as a spread on fresh corn tortillas, scoop it up with Homemade Pita Chips, or serve as a nutritious dip for your veggies. This recipe is complete with flavor add-in options to make your next batch the best batch.

All Premium Recipes

• Cranberry Probiotic Poppers Premium PD Recipe A jar of anthocyanin loaded little protective gems in my refrigerator makes my mouth water in anticipation of garnishing my meals. Enjoying fermented cranberries raw and unsweetened makes them an anti-aging functional food, protecting the body from damage caused by oxidative stress. Fermentation eliminates tartness, making cranberries palatable while filling them with the fun pop of carbonation. Ready to eat probiotic poppers are a delightful way to add mood-enhancing, internal-sunscreen producing, cancer-protective, anti-aging, memory-enhancing fermented cranberries into your diet year round. Add them to salads, hummus, pasta or grain bowls in place of olives for a burst of color, bright flavor and pop of powerful protection. Blend them into Valentine Hummus and Cranberry Vinaigrette for immune system support with an all natural immune system biome boost.
• Protective Probiotic Pepper Sauce Premium PD Recipe This live super-food recipe is one of Protective Diet’s most awaited healthy recipe remake solutions. It is formulated to dramatically improve your condiment food quality, mealtime excitement and healthy life experience, making it worth the wait. It’s a low-sodium organic ingredient solution containing six times less sodium with improved flavor at one-fifth the price of leading commercial brands. After years of limiting our intake of high sodium hot sauce, I’m thrilled to offer this fun recipe with hot and mild options, packed with proven feel-good mood enhancing, cellular protective, immune boosting, anti-aging, memory enhancing benefits of fermentation. This colorful sauce will stay fresh forever in your refrigerator door, keeping it handy to make Buffalo Potato Wedges, spice up simple grain bowls, or add a kick to an Egg-less Omelet or Instant Pot Frittata. Naturally preserving with fermentation improves flavor and nutritional bioavailability. Fermented peppers and garlic are shown to be cancer protective, anti-aging, improve cognitive health and promote cellular recycling known as autophagy. I have simplified fermenting, making it a fun and rewarding addition to our workplace for wellness routine with the Protective Diet. Please comment below how you and your family enjoy Probiotic Pepper Sauce.
• Probiotic Pepper Rings Premium PD Recipe Having a jar of these fermented flavor-boosters makes my mouth water in anticipation of garnishing my next deliciously protective meal. Naturally preserving with fermentation improves flavor and nutritional bioavailability. Fermented peppers are shown to be cancer protective, anti-aging, improve cognitive health and promote cellular recycling known as autophagy. I have simplified fermenting, making it a fun and rewarding addition to our workplace for wellness routine with a Protective Diet. After I tried fermented jalapenos, I shouted: “this is exactly what I needed!” These have an umami flavor far superior to the vinegar brine of Pickled Pepper Rings. Lacto fermentation of vegetables turns water into a deliciously tangy protective probiotic brine. This recipe will have you using fermented jalapenos and their naturally pickled juice on and in every recipe that calls for a jalapeno. Top Loaded Nachos, add them to a Zesty Noodle bowl, use the protective spicy brine to dress Black Bean and Corn Summer Salad or Pico de Gallo or add excitement to any of the oil-free vinegarettes. Follow the directions to ferment one jar sliced for topping salads and to add to anything that calls for diced or sliced hot peppers, and a jar of halved jalapenos to make Protective Diet’s healing hot sauce recipe. Both will stay fresh forever in your refrigerator if you can pace yourself to keep them around. Fermented Jalapenos make the most generous homemade gifts for friends who love exciting spicy food. Jerry dishes them out as if they are gold. He shows them such appreciation because he thinks they are labor intensive. I’m not going to tell him that all they are is a fun crafty kitchen waiting game. I adore the color filled jars of fermenting probiotic protection that decorate my counter. My method that I call a young ferment, or a fresh fermentation, utilizes the oldest method of seasonal food preservation with shortcuts to produce fast, flavorful pint and a half batches, improving freshness you will be enjoying within a week.
• Probiotic Pickled Onions Premium PD Recipe After my first jar of these two-ingredient fermented onions, my meal planning shifted from “what should I make for dinner” to “what can I put these delicious onions on.” Fermentation mellows pungent raw onions and adds an umami flavor that draws us in, making simple grain bowls gourmet. I expect this recipe and simple fermentation technique to cause a global onion shortage. Flavorful fermented onions are known as cancer and disease protective anti-aging memory enhancers. If you are on the fence about making cellular healing, oxidative stress blasting, dementia defensive, disease protective anti-inflammatory fermented flavor garnishes, I encourage you to lose yourself and jump in with this recipe. This is the fastest ferment and most rewarding kitchen craft there is. We have a “no man left behind” policy within the Protective Diet community. After the jumpers become full-fledged PD fermentologists, eating the future’s anti-aging protection and sharing their testimonials of the addition of turn back the hands of time functional super-foods, I want you to say you experienced the same life-changing mood-enhancing results along with them. On a Protective Diet we have eliminated inflammatory disease fertilizing foods, and this year we are taking simple vegetables and boosting their bioavailability and protection at a microscopic level to promote the immune system through our gut microbiome.
• Chocolate Covered Cherry Cake Premium PD Recipe With this one-pot health-promoting sugar-free fat-free Valentine’s Day themed cake recipe, I am happy to treat my sweetie and me any day of the week and all year long. It’s easily assembled in minutes using protective plant-based pantry and freezer staples. Do not be intimidated by its jaw-dropping appearance. I am directing Instant Pot enthusiasts to utilize their one-pot energy-saving electric tool for quick-prep show-stopping desserts. This cake presents like you made massive culinary efforts in the kitchen, so don’t tell your valentine how simple it was to not bake unless they are offering to make it for you.
• Pressure Cooked Chocolate Cake PD Premium Recipe This sugar-free cake recipe was designed for the health-focused chocolate cake lover who is in need of a perfectly cooked fuss-free fix. It’s outstanding for the Instant Pot obsessed or on summer days when the hot oven is not an option. Cake nuked in a mug never did it for me, so I had to find a way to make a cake small enough for personal cake emergencies. This small single layer cake will satisfy you and three of your favorite people, but it was created for solo chocolate cake lovers to nosh on twice without committing to a baking project producing a week's worth of cake.
• No-Bake Pineapple Upside Down Cake Premium PD Recipe Protective Diet has created the next evolution of the most popular cake in American history. It was originally made in the post-war kitchen of the 1920s as a cast iron skillet cake, incorporating the popularity of then-exotic canned pineapple. In the ‘30s it became the most frequently made comfort food cake in American kitchens, found at every bake sale, potluck, church social and home holiday celebration. The addition of red and green dyed cherries made it a Christmas specialty. The name skillet cake disappeared when standardized bakeware purchases became popular with round and square cake pans. With the common use of boxed yellow cake mix, the Pineapple Upside Down Cake became a pop icon in the 1950s and ‘60s. By the 1970s it became known as an out of style dessert, but with retro culture keeping classics alive, April 20th became National Pineapple Upside-Down Cake Day. In the modern time of 2019 we are focused on heart-healthy, disease-reversing, anti-aging, cancer protective, sugar-free sustainable plant-based recipes that use the energy efficient set-it-and-forget-it electric pressure cooker of the progressive vegan kitchen, renamed The PD Workplace for Wellness. I had to remake this classic recipe to advance the history of America’s most popular cake, to protect future generations’ health, the animals and our planet.
• Anti-Aging Cranberry Vinaigrette Premium PD Recipe With this oil-free recipe, raw cranberries become a delightful anti-aging tool to protect our bodies from cellular damage caused by oxidative stress. Raw cranberries are impressively protective against cancer, inflammatory diseases, and aging. Cranberry Vinaigrette has us enjoying endothelial-protective nitric-oxide-producing dark baby greens. Protective Diet has created several easy-prep recipes incorporating fresh or frozen cranberries, making this powerfully protective seasonal ingredient part of our diet year round.
• Plant Based Prosciutto Stuffed Mushrooms Premium PD Recipe Perfect party starter to complement a holiday feast or to serve to foodies who love football at halftime. This shortcut flavor-layered recipe is easy to manage when you’re entertaining and all your plates are spinning. Making the best use of leftover PD Ricotta Cheeze and a few slices of Plant-Based Prosciutto, this can be a weeknight treat assembled in minutes, making soup and salad night more exciting.
• Eggnog Nice Cream Premium PD Recipe Creamy probiotic plant-based protection is spinning around in my ice cream maker. Guiltless sugar-free egg-less nog will complete your fat-free Protective Diet feast with festive flare. I’ll never forget how excited I was to see the annual return of eggnog ice cream in my grocer’s freezer. I would stock up due to the limited supply, my love for creamy treats, and my ignorance of its direct impact on my health path. Now we have a perfect easy-prep recipe to satisfy the desire for the eggnog ice cream tradition that can be enjoyed year round. How about an Apple Crumble a la mode to ring in the healthy new year? Comment below if you plan to enjoy this seasonal treat all year long.
• Peppermint Bark Popcorn Premium PD Recipe This guiltless, salty-sweet, whole grain chocolate-peppermint festive treat will be this year’s holiday party hit. Peppermint Bark Popcorn will become an annual PD holiday tradition while we watch “It’s a Wonderful Life” and express our gratitude for the wonderfully healthy life we have created while enjoying Protective Diet recipes.
• Chocolate Fondue Premium PD Recipe Get a healthy sugar-free chocolate fondue fix prepared in five minutes to encourage the consumption of protective winter fruit. Satisfaction guaranteed when finishing your personal feast or serving as a dinner party dessert. Turn your Yogi Bowl into a breakfast banana split, or serve unforgettable chocolate covered Oven Baked French Toast. This recipe has increased our daily dose of protective oranges and preserved lemons. Please share what you dipped in or drizzled it on in the comments below.
• Betterment Mouthwash Premium PD Recipe This DIY all-natural aromatherapy bath for your pie-hole will lift your spirit with freshness and be more effective in eliminating garlic dressing breath than commercial mouthwash. For pennies, a swoosh, and moments to mix, you will never coat your mouth with chemicals or experience the dryness of alcohol-based washes again. Alcohol dehydrates the mouth, increasing bad breath and creating mouthwash dependence. This recipe was created for global betterment. Everything we put in or on our body or down the drain affects our ecosystem. With this recipe, we are eliminating toxic chemicals from damaging our immune system and contaminating our waterways. Together we are making a difference, offering protection to humans, animals, and our planet.
• Super Natural Whitening Toothpaste Premium PD Recipe This oil-free recipe is supernatural because it doesn’t contain carcinogenic ingredients found in commercial natural toothpaste. Dramatically cut the cost of oral hygiene, improve product performance and eliminate the chemical mouth bath. Every time you brush your teeth you will feel like you outsmarted “them” with another high-performance low-cost DIY Protective Diet Lifestyle product in your healthy home. Lifestyle recipes are created to promote holistic living, cut costs, eliminate package waste and save you time searching for natural non-toxic high-performance products. Take a look at your current toothpaste and comment in the blog below how many chemicals you cut out of your daily routine with this supernatural PD recipe.
• Valentine Hummus Premium PD Recipe Native American anthocyanin-rich jewels offer anti-aging protection to the ones you love most. The innovative use of nature’s protective pink flavonoids makes this fat free creamy hummus fun with traditional flavor and texture. This is a delicious way to incorporate superior cellular protection and nutrition over the holiday season. Freeze a stash from November’s harvest for your Valentine's Day celebration in February. I suggest making Valentine Hummus the gold standard protective hummus year round in your Workplace For Wellness.
• Cranberry Salsa Premium PD Recipe This cranberry condiment has us enjoying raw cranberries for both their flavor and protection, making our blood inhospitable to cancer. Most cranberry recipes add sugar, turning this anti-oxidant superfood into a pro-oxidant. Sugar is a pro-oxidant, causing oxidative stress in the body that eliminates the benefits of eating cranberries. Oxidative stress accelerates aging and disease advancement. Cranberries get their ruby red color from protective phytochemicals called Anthocyanins and Proanthocyanidin that protect us from free radicals that cause oxidative stress. Gather and freeze fresh cranberries during the fall harvest for a protective salsa everyone can enjoy year round.
• Pumpkin Nutz Nice Cream Premium PD Recipe Creamy without fat, with sugar-free sweetness balanced with protective nutty bites of salt-kissed faux nuts. A toss-together guiltless seasonal treat is spinning round in my ice cream maker, made from Protective Diet pantry staples. Perfect for a last-minute dinner party dessert, movie night, or an after-school snack.
• Caramelized Vegetables Premium PD Recipe Perfectly tender, golden, roasted, oil-free, magazine-cover-worthy Brussels sprouts will be the hit side dish on your healthy holiday table this year. One taste and it will become your favorite everyday way to cook Brussels sprouts, cauliflower or carrots. Make one vegetable the star or combine them as a medley.
• Apple Butter Premium PD Recipe Slow cook spreadable cellular protection while you sleep for an autumn aromatherapy treat. Hold the cider and skip the sugar when making Protective Diet’s short-cut Apple Butter recipe extra creamy with all-natural unprocessed ingredients. Brightly balanced with a lemon zing. Trust me, add the zing! I’ve been showcasing Apple Butter on all of our favorite PD recipes, dipping everything from pita chips to Soft Pretzel Bites and spreading it on hot Corn Biscuits, Oven Baked French Toast, toasted Whole Wheat Loaf Bread and fresh Everything Bagels with Cream Cheeze. How about a new twist on the Fall Flatbread Pizza or a seasonal Yogi Bowl stir-in? Please share how you enjoyed your batch of DNA protective Apple Butter in the blog below. Did you add one of your prized PD Preserved Lemons or use fresh zest?
• Pumpkin Cheeze Cake Premium PD Recipe A fall favorite easy-prep dessert, satisfying the urge to pumpkin spice everything, while honoring your one and only body on a Protective Diet throughout the holiday season. Texturally divine dairy-free Pumpkin Cheesecake is a protective treat on a plant-based diet. This sugar- and nut-free recipe will make the best use of your electric pressure cooker the day before Halloween or Thanksgiving. It’s assembled with just a handful of protective ingredients to keep you and your family on track celebrating optimal health together.
• Mediterranean Lemon & Rice Soup Premium PD Recipe Avgolemono soup is a classic in Greek restaurants. It’s traditionally made with chicken broth, whipped egg whites, long-grain rice, lemon and lots of salt. Protective Diet’s plant-based, pressure-cooked health-promoting remake is sure to satisfy. Serve with a basket of Pretzel Rolls and be mentally transported to your favorite Greek diner while maintaining a successful practice of a Protective Diet.
• Ricotta Cheeze Premium PD Recipe Creamy and mild in flavor just like I remember buying in the tub from the Italian deli before going vegan! I spooned it out onto fresh baked or toasted bread and topped it with herbs and tomato slices. When I was young, I enjoyed simple cottage cheese, but as my foodie preferences developed and cooking skills went international, I began to prefer ricotta’s tighter and creamier texture. I tossed it into hot pasta, baked with ziti, or seasoned it with garlic and herbs for lasagna. This plant-based protective recipe is a perfect mild creamy cheeze to decorate Flatbread Pizza, enjoy on toasted Whole Wheat Loaf Bread topped with Bruschetta, or season it with garlic and herbs for the most important layer in Homemade Lasagna. The options are endless, and it’s probiotic rich and protective for our body, the animals and our planet. Please share how you enjoyed Ricotta Cheeze in the Comments section below the recipe.
• Plant-Based Prosciutto Premium PD Recipe If you were never introduced to Prosciutto before going vegan, allow me give you a proper introduction. Prosciutto is ham’s salty, dry, tough, but thin and popular Italian older brother. It is most often used in America as a pizza topping. In Italy, it is served in folded layers as a meal starter on an antipasto platter, paired with Giardiniera, cheese and fresh bread. Small pieces are tossed into simple pasta dishes or layered sparingly onto a sandwich. It’s always sliced thin to camouflage the chewy toughness from dry aging and added sparingly due to its bold salty flavor, and is traditionally wrapped around spring asparagus and paired with summer sweet melon or fall fresh figs. Start with the Protective Diet Fall Flatbread Pizza recipe for my favorite way to enjoy the savory flavor of this Italian classic.
• Fall Flatbread Pizza Premium PD Recipe This is Protective Diet’s top-rated oil-free whole grain crust, similar to classic hand tossed pizza but even better. It is also the easiest and fastest to make, bake or grill. Celebrating autumn, we topped it with the season’s sweet and savory best. Figs, apples or fall’s red grape harvest gives us a burst of sweetness, complementing the protective oil-free caramelized onions and savory ribbons of Plant Based Prosciutto. Decorate with dollops of creamy PD Ricotta Cheeze and top with dressed baby arugula. This trendy foodie pizza remake is so satisfying, including protective plant-based ingredients for a perfectly balanced meal any day of the week. With this recipe, you'll have pizza ready to enjoy faster than it would take your family to decide on toppings for delivery. Plant-based sauces and toppings are exciting on a Protective Diet, but the secret to good pizza is a perfect crust. Calling all first-time pizza makers and flour fearing non-bakers! This easy-roll technique will keep your countertops clean and your family excited for PD pizza night.
• Focaccia Muffins Premium PD Recipe Make simple soup or salad night into a satisfying meal with this yeast-free protective fall garden harvest Focaccia recipe. Savory Italian bread decorated with flavor boosting ingredients (pronounced "fo-KA-cha") is traditionally moist with a crisp bottom, coated with immune suppressive oil. Protective Diet’s oil-free golden crisp bottom recipe eliminates the oily slam to our system. These easy to store and reheat individual low-cal loaves are best served with a big bowl of PD Minestrone. A slim waistline without savory sacrifice is what I’m all about as I turn on my oven to celebrate fall’s final harvest of tomatoes and herbs. Yell “Focaccia!” proudly in your best Italian accent as you celebrate baking this remake recipe in your Workplace for Wellness.
• Protective Spiced Cider Premium PD Recipe Feel fantastic with a hot cup of Protective Spiced Cider! This comforting fall favorite will warm your pipes, sooth your throat, and perk you up with the power of proven immune protective plant ingredients. When I sip this sugar-free, all-natural, health promoting soother I get a euphoric feeling of total health mastery. Protective Diet’s winter recipes make every sip and bite an advantage while we enjoy the holiday season, sustaining a lifestyle to maintain our optimal health. Put this in your morning thermos to make a cold commute to work more comfortable. It’s a perfect warmer for the cheering section in the cold football stands. Bring a batch to a holiday party and tell everyone they will be healthier with every sip. Please comment below if this anti-inflammatory beverage made you feel amazing after sipping it. Let us know what your family, friends, coworkers and parents at the football game thought of Protective Spiced Cider.
• Zesty Noodle Bowl Premium PD Recipe The excitement I found in a carryout box of zesty Pan-Asian noodles with chopsticks has danced through my food memories ever since I stopped consuming oils to promote my health. This perfect noodle bowl remake utilizes flavor-building oil-free cooking techniques and a pressure cooker, making oil-free spicy noodles taste as exciting as the original takeout favorite.
• Julie’s Baby Jack Ribs Premium PD Recipe Julie’s Baby Jack Ribs with sugar-free Sweet & Spicy BBQ Sauce, complete with cinnamon bones, are a gluten-free easy-prep recipe promoting finger licking vegan fun in your kitchen. Slow roast on the grill, or enjoy oven-baked ribs in the winter months, filling your home with the mouthwatering smell of BBQ all year round. A top rated “I can’t believe this is healthy” Super Bowl halftime snack or a perfect handheld starter at your garden party. Delicious hot off the grill, straight out of the oven, room temperature, or cold on a picnic, this is what Protective Diet is all about. Cruelty-free comfort food offering protection and optimal health with every delicious bite.
• Mama Ganoush Premium PD Recipe This Lebanese Protective Diet remake will take summer's zucchini harvest out of your sweetbreads and reserve them for this savory specialty. Mama Ganoush is made mainly of roasted zucchini. When I scoop it up with veggies, I say I'm having veggies with my veggies. It’s made just like Baba Ganoush, without the sometimes hard to find eggplant. Serve as a dip or as a sandwich spread, just like hummus. It’s traditionally made with roasted zucchini, yogurt, oil and tahini. I have replicated the creamy original, replacing the oil and fat with protective slimming ingredients, complete with grilling directions to keep the kitchen cool in the summer when zucchini are in season. Since this is one of the best dishes I’ve ever had on a Protective Diet, I’ve included oven-roasting directions for year-round deliciousness.
• Labneh Cheeze with Za’atar Premium PD Recipe Bring your friends together for an exotic plant-based culinary trip across the globe. From Lebanon to Israel, fresh bread is commonly enjoyed along with this zesty and beautiful antioxidant filled cream cheeze dip. Protective Diet encourages you to start a batch on Tuesday and share a colorful platter of delicious protection with your friends and family this weekend.
• Kids’ Spaghetti PD Premium Recipe My pantry is always stocked with the three main ingredients to make Kids’ Spaghetti. This kid-approved, fast-to-the-table, pressure-cooked, one-pot mildly seasoned pasta dish isn’t just for kids. It is my personal go-to recipe when I’m in need of a simple, homey, effortless, instant and protective noodle bowl. Take your pick of pasta shapes, but for me, it is broken up spaghetti that takes me back to my childhood. I quickly assembled lunch with the assistance of my niece and nephews and not a noodle was left behind. We played all afternoon at the beach and they asked for Kids’ Spaghetti again for dinner. They selected the noodle shape, measured the cooking water and I assembled the quick mix sauce. Spice Sauce was on the table to add an optional new twist. Harley (10), Johnny (8) and Tony (7) joined us in spicing up this easy prep meal, served with handheld asparagus spears, along with chopped salad tossed with Buttermilk Ranch Dressing and a side of sliced peaches.
• Quickie Cream of Veggie Soup Premium PD Recipe Serve family style as a savory meal starter, or enjoy as a main dish for two with starch energy add-ins. I’ve been filling up on this soup daily, easily increasing my consumption of protective, detoxifying Sulforaphane-producing cruciferous vegetables. With this go-to recipe I personally eliminated produce waste, as I was drawn to use every vegetable I had in my refrigerator. The use of this recipe, complete with stovetop or pressure cooking directions, extends the time between my fresh restock shopping days, saving me time and money on a plant-based diet.
• Pico De Gallo Premium PD Recipe Summer tomatoes and a sharp chef’s knife makes this classic Mexican relish a pleasure to prepare in large batches. With this recipe guide, it is easy to add freshness, flavor and protection to your meals. Enjoy it traditionally with crunchy baked Tortilla Chips or tostadas. Spoon onto an Egg-less Omelet for breakfast. Add it generously to a Taco Salad for lunch. Top a Cheater Baked Potato with Protective Diet creamy Greek Yogurt and Pico De Gallo. Store fresh made relishes in refrigerated jars to dress up simple starch-based meals throughout the week with raw flavorful protection. See the serving suggestions for countless ways to enjoy this Pico de Gallo with DNA Protective Ingredients.
• Cilantro Lime Rice Premium PD Recipe Layer this oil-free quick-prep and seasoned perfectly cooked brown rice into a plant-based burrito, lunchtime Taco Salad, or enjoy as a savory side dish with Protective Diet Chorizo Tacos, Pintos & Cheeze or Fajitas
• Spice Sauce Unfried Beans PD Premium Recipe When making Protective Diet Spice Sauce, I suggest making a double batch to use on everything as a raw condiment, as well as to make these creamy, flavorful, easy-blend beans. It surprised Jerry and me how something so simple to prepare left us saying “wow” and looking forward to more dinner plans of simple beans and rice or taco salads. So many ways to use these perfectly seasoned creamy beans! I’d start by pairing them with Cilantro Lime Rice, or layer them on tostadas with fresh toppings like onions, tomato or shredded lettuce for a complete satisfying meal.
• Spice Sauce PD Premium Recipe A protective sauce that will heat up everything you eat this summer, it’s called Zhug in Hebrew and Sahawig in Yemeni Arabic. For easier pronunciation the name has evolved to Schug (and often pronounced schwoog). Still hard for me to say so I named the PD version Spice Sauce. I’m still perfecting my pronunciation of this exciting condiment that I can’t live without to keep food history alive. This popular condiment found at falafel stands and served with hummus in Israel has made its way all around the world. Although it is prepared with similar ingredients, it varies in color from bright green to brownish red depending on the region the person preparing it is from. In my opinion it is better than Africa’s harissa sauce that is roasted in flavor like Protective Diet’s delicious King Sauce. Protective Diet’s version is brownish in color and traditionally called Skhugchum. According to folklore, The Jews of Yemen believed the chili pepper in this sauce assisted the body to withstand illness, improve vitality and aid digestion. I suggest putting it on anything you want to make exciting, but it is best served with everything. See the recipe serving suggestions for a plant-based trip around the world with links to my favorite Protective Diet Middle Eastern recipes and many American classics I enjoy this flavorful sauce with.
• Pressure Cooked Cheeze Cake PD Premium Recipe This textually divine dairy-free cheesecake with notes of lemon and a kiss of vanilla is a protective treat on a plant-based diet. This sugar- and nut-free easy-prep recipe will keep the heat and you out of the kitchen, making the best use of your electric pressure cooker this summer. It’s assembled with just a handful of protective ingredients to keep you and your family celebrating optimal health together.
• Creamy Hummus Premium PD Recipe Eliminating oils and fatty tahini slims everyone down fast on a Protective Diet. I cut the fat and managed to make rich and creamy hummus with organic double bean probiotic protection. Scoop it up, spread it on a wrap, or toss it into a salad. Have an all-inclusive plant-based Middle East Feast themed dinner party with Falafel, Fattoush Salad, Jerusalem Salad, Tabouli, Dill Rice, Baba Ganoush, fresh baked Pita Bread and Creamy Humus topped with Za’atar Spice Mix or King Sauce.
• Jerusalem Salad Premium PD Recipe After years of creative testing, we finally have an amazing creamy tahini-free copycat Protective Diet remake of my favorite Lebanese restaurant’s creamy Jerusalem Salad. It provides added protection, served sauce-heavy and spooned into fresh pita bread, alone or with PD Falafel, shredded lettuce and garnished with spicy King Sauce. This is one of my favorite meals when I’m feeling homesick, and now I can enjoy it anytime without ever missing the high-fat tahini dressing. When I’m in the mood for crunch, I scoop this salad up like a dip with Homemade Pita Chips.
• Buffalo Ranch Hummus Premium PD Recipe This recipe makes oil-free tahini-free hummus into a creamy party-starting dip or unforgettable plant-based sandwich spread. On a Protective Diet we are enjoying a daily dose of protective beans with easy, flavorful, and fun recipes like Buffalo Ranch Hummus.
• Whole Wheat Loaf Bread Premium PD Recipe At last we can enjoy a clean, additive-free soft sliceable loaf of easy-make-and-bake whole grain bread! We can cut ties with the frozen loaf of “healthy” store bought bread. This simple, cost cutting, deliciously fresh loaf bread is perfect when sliced for rustic sandwiches, toasted for Better Than Bacon BLTs or cubed into Steak House Croutons. Slice, batter and bake to make the most incredible oil-free plant-based Oven Baked French Toast. The hardest part about making this quick-prep bread is waiting for it to fully cool for perfect sandwich slices. If you just can't wait, then jump in and rip off a hot piece to dip into your favorite Protective Diet soup, or turn a deliciously dressed chopped salad into an unforgettable complete meal.
• Tortilla Soup for One Premium PD Recipe Designed to produce one big fresh and flavorful hot protective meal in minutes using the soup heating feature on your high-speed blender. Exciting flavors and textures with satiating fresh cut soft corn tortilla noodles puts this recipe on the top of my fast and easy go-to meal list.
• Italian Sausage Crumbles Premium PD Recipe Plant-based Italian Crumbles add bold flavor and a meaty layer to Protective Diet's Homemade Lasagna. Top a Flatbread Pizza, toss into creamy Fat Free Fredo, or put an Italian twist on a pot of Sneaky Greens Ultimate Mac & Cheeze. Include these tender nuggets anywhere you'd like to add bold Italian flavors.
• Frittata Premium PD Recipe Our plant-based veggie-filled pressure cooked Frittata will protect humans, animals and our planet while making you feel like a gourmet chef. This easy-prep, set-it-and-forget-it cooking technique guarantees perfectly cooked veggies encased in a fluffy Egg-less Omelet. Move over, tofu scramble! Protective Diet’s vegan Frittata looks and tastes exactly like the real deal to please egg loving brunch guests.
• Baba Ganoush Premium PD Recipe Baba means father in Arabic, but I think it should mean king. King of Middle Eastern dips and spreads. Baba Ganoush is the most creamy and flavorful of them all. Served just like hummus, but chickpeas are swapped with smokey roasted eggplant. This dish is traditionally made with yogurt, oil and tahini. I have replicated the creamy original, replacing the oil and fat with protective ingredients, complete with grilling directions to keep the kitchen cool in the summer when eggplants are in season. Since this is the best dish I’ve ever had on a Protective Diet, I included oven-roasting directions for year-round deliciousness.
• Mango Chutney Premium PD Recipe Chutney derives from Indian cookery and in Hindi it means to lick. It is sauce or relish traditionally made with fresh seasonal ingredients, combined with flavorful protective spices, vinegar, balanced with sweetness, and simmered into a tangy reduction. A perfect savory condiment with a little kick to top Smash Browns, Perfectly Cooked Brown Rice, a Cheater Baked Sweet Potato, or to scoop up with Seasoned Rice Crackers.
• Chai Latte Premium PD Recipe Chai is a protective blend of black tea and warming, aromatic whole spices, cherished in India to preserve health and increase peace of mind. Best known for improving digestion, boosting the immune system, and reducing inflammation, as well as reducing stress from the pleasurable aroma-therapeutic brewing and soothing sipping ritual.
• Roasted Chili Verde Premium PD Recipe Protective Diet’s Roasted Chili Verde is slow cooker gone gourmet. Aromatic and colorful with fresh toppings, it will give you the Plant-Based Foodie award at the chili cook-off
• Quinoa & Preserved Lemon Salad Premium PD Recipe Perfect oil-free picnic salad, or pack into daily lunch box servings for plant-based freshness that will turn heads in the cafeteria. Bursting with the bright flavors of a Protective Diet that will gather the party around your beautifully presented rainbow of edible color. You’ll feel like a plant-based Foodie extraordinaire when they ask for the recipe and you share how lemon peels protect our DNA from the free radicals of the sun. Move over, delicious Black Bean and Corn Summer Salad. Protective Diet has added this summer’s 50/50 party friendly salad. Serve alone or surround with fun self-serve lettuce cups.
• Carrot Cake with Cream Cheeze Frosting Premium PD Recipe Pressure cooked plant-based Carrot Cake, spiced with protective ingredients and topped with dreamy Protective Diet Sugar-Free Cream Cheeze Frosting, is perfect for a springtime celebration or a hot summer holiday. This recipe is complete with an oven baked, gluten-free option for individual mini frosted carrot cakes.
• Cream Cheeze Frosting Premium PD Recipe Sugar-free and dairy-free protective Cream Cheeze Frosting had me in search of fun frosting application tips. This recipe is the plant-based “icing on the cake!” After many years of testing, I have created a guiltless frosted carrot cake. After going sugar-free and fat-free, my cake frosting skills became rusty. Now I’m having a deliciously fun time practicing frosting application techniques with this guiltless Protective Diet recipe. Join me for Lesson #205 in my Work Place for Wellness where I demonstrate my favorite frosting techniques. 2018 is the year of the perfectly frosted PD cake.
• Oven Baked French Toast Premium PD Recipe Plant-based, egg-free, sugar-free and oil-free French Toast couldn’t be easier to make or more nostalgic with flavor and soft texture. With this Protective Diet quick-bake recipe, you will be serving brunch and sitting down to enjoy within minutes. No standing over a skillet in your Workplace For Wellness while everyone else relaxes on Sunday. You’ll be sitting pretty after quickly dredging slices of healthy sprouted handy freezer bread and baking enough slices for everyone all at once. Free of cholesterol and fat for optimal blood flow, this a perfect high-energy breakfast for a running day or a recovery day on the couch
• Sugar-Free Powdered Sugar Premium PD Recipe Add eye appeal to sugar-free baked goods and make your healthy Protective Diet treats the first to sell out at this year’s bake sale. A generous dusting of Sugar-Free Powder Sugar will have everyone fooled, offering a perfect light touch of guilt-free sweetness.
• Tapioca Pudding Premium PD Recipe This fast prep sugar-free Tapioca Pudding is packed with plant-based palate pleasing pearls. Tapioca, from the root of the cassava plant, provides starch-based energy paired with Protective Diet ingredients shown to inhibit angiogenesis of cancer and protect DNA. Enjoy the texture and taste while appreciating the protection and high energy this comfort food favorite remake provides.
• Pasta with Garlic and Preserved Lemons Premium PD Recipe This quick-prep no-cook toss-it-on sauce is loaded with DNA protection with bright and bold gourmet flavors. Armed with the Pressure Cooked Pasta recipe, Pasta with Garlic and Preserved Lemons will become a favorite go-to gourmet meal in minutes. If you haven’t made Preserved Lemons yet, this recipe is a good reason to make a batch.
• Preserved Lemon Vinaigrette Premium PD Recipe DNA repairing lemon peels add a protective and flavorful twist to this dressing, well suited for grain salads and fresh leafy greens. One taste and you will make preserving lemons a seasonal ritual, easily incorporating them into your diet of protection.
• Glazed Cinnamon Rolls Premium PD Recipe Sugar-free and hard to believe soft and sticky cinnamon rolls are good for us. Your family might think they are asleep and still dreaming when they receive a cinnamon wake-up call and see you taking a dozen swirled buns out of the oven. This recipe includes prep ahead directions to make weekend mornings a pleasure with protective hot Glazed Cinnamon Rolls ready in just fifteen minutes.
• Sugar-Free Icing Premium PD Recipe Sugar-free icing looks and tastes just like the shiny white glaze that tops sticky cinnamon buns or decorates the tops of classic coffee cakes. This Protective Diet icing is guilt-free and bears no health consequences. Making special weekend breakfast treats for your sweetie with a sweet tooth will keep them excited to maintain optimal health along with you. A Protective Diet lifestyle is fun when we make and share healthy versions of our favorite treats.
• Animal Style Topping Premium PD Recipe This popular West Coast comfort food condiment combo layered on fries or burgers now fits perfectly into a plant-based diet with this Protective Diet remake. I overheard friends at the dog park discussing this hit-the-spot splurge they enjoyed post finals week while in graduate school. I was so intrigued and had to recreate it after listening to their moans and seeing their guilty grins as they said how much they looked forward to indulging Animal Style. I got to work in the PD Test Kitchen and invited my dog mom friends in for Animal Style Fries testing. It was a unanimous thumbs up, guilt-free grins, and comments of “I can’t believe this is fat-free, vegan and healthy. I could surely do this Protective Diet thing, Animal Style!”
• Favorite Fries Premium PD Recipe Skip the air fryer for a big party tray of perfectly cooked hand-cut skinny, crinkle cut or steak fries. This cooking technique delivers healthy golden fries that are moist and tender on the inside. Hand-cut oil-free fries are the perfect low-cal high-energy vessel for any of the Protective Diet sauces, dips, salsas, gravies or chili and cheeze. Top them Animal Style for a West Coast comfort food favorite.
• Tuber Tonic Premium PD Recipe Enjoy this warming elixir ritual designed to hydrate and protect your body. Tuber Tonic is my spicy protective wake-up call, no matter what the season. Served as a hot soothing sipper in the winter and a refreshing cold spritzer over ice in the summer. I also enjoy it as a between meal pick-me-up. Infusing all the cells in my body with this protective beverage makes me feel powerfully proactive with each sip. We are the boss of our body and can make every bite and beverage protective for our well being, the animals and our planet with a Protective Diet.
• Preserved Lemons Premium PD Recipe Lemon peels contain DNA-repairing enzymes, offering our body cellular protection. Preserving the peels naturally eliminates tartness and intensifies the bright lemon flavor. This fun seasonal ritual is completed in under an hour, followed by a month of anticipation while your lemons transform. The skin becomes palatable and delicious, allowing us to easily incorporate them into our daily diet of protection.
• Protective Gum Premium PD Recipe This ancient organic gum has been chewed for centuries and treated like gold for its medicinal healing properties. Each piece contains protective all-natural antibacterial and anti-viral phytochemicals to refresh your mouth and offer your body a protective boost. Also known for anti-inflammatory and anti-neoplastic properties. The oleo gum resin is produced to protect and heal the boswellia tree when it is cut or damaged. Plants produce protective phytochemicals to aid in their survival when they are injured by predators. We can use those same protective chemicals to protect and heal the human body. Chew a piece during meal prep to keep your mouth occupied, eliminating mindless nibbles to improve meal time satisfaction and progress with your Mindful Eating practice.
• Vanilla Rice Pudding Premium PD Recipe No-cook thick and creamy plant-based vanilla pudding with the delightful texture of whole grain brown rice, topped with a sprinkle of optional cinnamon and a surprise cherry on the bottom, is a high energy grab-and-go breakfast or after school snack. I adore the tiny chew of rice in each bite. If you’re a pudding purist and prefer creamy pudding, this recipe has an option just for you.
• Holiday Nog Premium PD Recipe Creamy plant-based and sugar-free winter-spiced healthy Holiday Nog is refreshing and indulgent-tasting, making the holiday season exciting and protective on a Protective Diet. Serve it in a chilled punch bowl at your holiday party, sip it straight out of the jar or top off a cup of black tea.
• Holiday Cheeze Ball Premium PD Recipe Serve this plant-based party starter scooped up with baked pita chips, Seasoned Crispy Crackers, crudité, or spread onto Seasoned Flatbread wedges, pleasing everyone no matter their level of dietary consciousness. On a Protective Diet, we are celebrating the holidays with a jump start on a healthy new year.
• Cornbread Stuffin’ Muffins PD Premium Recipe The star of Thanksgiving dinner remade into handheld biscuit style muffins that we can enjoy any day of the year. No need to set a formal dining table for this quick-prep savory holiday favorite. This health-promoting cruelty-free gourmet stuffing is whole grain, gluten free and moist on the inside with a satisfying golden outer crunch for a texturally balanced bite in every serving. In just 30 minutes your home will be filled with the unforgettable comforting aroma of the holidays.
• Cherry Cheeze Danish Premium PD Recipe Protective Diet Tea Parties are all the rage when introducing friends to how delicious PD Living can be. Share this oil-free plant-based specialty whole grain coffee cake, layered with tangy cream cheeze and sugar-free fruit, topped with vanilla crumble. On a Protective Diet, we are living a healthy dream come true. Enjoying inviting, healing food recipes that taste and look just like familiar childhood favorites feels surreal. Our participating community is staying so slim, never tempted to eat off plan and experiencing an unimaginable level of wellness and high energy.
• Country Wheat Stuffin’ Muffins PD Premium Recipe The star of Thanksgiving dinner remade into a plant-based batter and baked into handheld muffins that we can enjoy any day of the year. No need to set a formal dining table for this quick-prep savory holiday favorite. This health-promoting cruelty-free gourmet herb-seasoned stuffing is whole grain and moist on the inside with a satisfying golden outer crunch for a texturally balanced bite in every serving. In just 30 minutes you’ll be giving thanks with a kitchen filled with the comforting aroma of the holidays. With Protective Diet Stuffin’ Muffins, we can give thanks any day of the year.
• Wicked Hot Chocolate Premium PD Recipe This hot and spicy satisfying sipper is my favorite winter weekend warmup beverage. The original Wicked Hot Chocolate was created by chocolatier Jacques Torres and enjoyed as a rich morning beverage. I incorporated all the protective ingredients he included and replaced a few to make it a plant-based, sugar-free, low-calorie masterpiece. The Protective Diet version is balanced with spice excitement and full body sipping satisfaction. Capsaicin is the warming heat found in the chili pepper. It is known to improve blood flow and even increase metabolism, making it a health promoting way to warm up. Move over whiskey, we have a safe high-energy exciting sip-able way to warm up and enjoy without a care while driving through snow storms.
• Basic Brown Gravy Premium PD Recipe This fat-free plant-based turkey style gravy remake was created to serve with any of Protective Diet’s holiday classics. Whether you grew up enjoying smooth, blended homemade gravy, jarred gravy, or packet mixes, this easy-prep shiny brown holiday style gravy is sure to please you and everyone around your table.
• Cinnamon Swirled Sweet Potato Bread Premium PD Recipe Take the chill off the house with the essence of warm spice and everything nice to keep you participating in fun seasonal baking while achieving and maintaining your goals. Protective Diet baked goods promote high energy and food satisfaction to offer us health promoting choices every day of the delicious year.
• Onion & Chive Cream Cheeze Premium PD Recipe Oil-free and additive-free creamy plant-based Onion & Chive Cream Cheese is a dream come true for the Protective Diet community. I layered my first batch on PD Everything Bagels topped with sprouts and a tomato slice, but the possibilities are endless. This recipe makes eating for optimal health feel like we are eating for ultimate satisfaction while we achieve our health goals and easily maintain our ideal body weight without restriction. Easy to follow recipes and appealing PD food choices keep us eating on plan, allowing our body an opportunity to recover, heal and maintain wellness.
• Egg-less Omelet Premium PD Recipe This cholesterol-free organic plant-based omelet will protect humans, animals and our planet while making you look like a gourmet chef. This easy-prep, set-it-and-forget-it cooking technique guarantees a perfectly cooked fluffy eggless omelet, allowing you time to focus on delicious fillings. Move over, tofu scramble! Protective Diet’s vegan omelet looks and tastes exactly like the real deal to please egg loving brunch guests.
• Apple Fritter Cake Premium PD Recipe Celebrate Autumn’s harvest with the perfect guiltless, sugar-free, plant-based apple-kissed crumble-topped coffee cake recipe. Take the chill off the kitchen while naturally filling every room with the comforting fragrance of Fall, blanketed with vanilla and warming cinnamon spice.
• Cream Cheeze Premium PD Recipe Oil-free and additive-free two-ingredient creamy plant-based cream cheese is a dream come true for the Protective Diet community. I layered my first batch on PD Everything Bagels, but the possibilities are endless. This recipe makes eating for optimal health feel like we are eating for ultimate satisfaction while we achieve our health goals and easily maintain our ideal body weight without restriction. Easy to follow recipes and appealing PD food choices keep us eating on plan, allowing our body an opportunity to recover, heal and maintain wellness.
• Flatbread Pizza Premium PD Recipe Top rated oil-free whole grain crust similar to classic hand tossed pizza, but even better. It is also the easiest and fastest to make, bake or grill. Zero rise time using this PD yeast-free no-fuss dough. With this recipe, you'll have pizza ready to enjoy faster than it would take your family to decide on toppings for delivery. Plant-based sauces and toppings are exciting on a Protective Diet, but the secret to good pizza is a perfect crust. Calling all first-time pizza makers and flour fearing non-bakers! This easy-roll technique will keep your counter tops clean and your family excited for PD pizza night.
• Mac Attack Layer Dip Premium PD Recipe We deconstructed the world’s most popular fast food sandwich and turned it into a plant-based party on a platter. Layered familiar flavors are perfect for introducing how delicious and fun a Protective Diet can be at your next gameday gathering. Two crumbled patties, special sauce, lettuce, cheeze, pickles, onions on a sesame seed pita chip!
• Burger Pickles Premium PD Recipe Thin sandwich-friendly pickle slices will add a veggie layer with a tangy flavor boost to a Protective Diet Seasoned Flatbread Sub. Top a veggie burger or slip them into your Mock Tuna Salad sandwich. Add a little zing to your salad or use as a perfect garnish on a party platter of PD Mac Attack Layer Dip.
• Real Plant Based Mayo Premium PD Recipe White and creamy, with an egg aroma most like Hellmann’s, the only “real” mayonnaise I knew growing up in Chicagoland. The original was considered the “best” and was always included in my mother’s egg salad, tuna salad, coleslaw, American potato salad and layered on a BLT. It was the foundation of homemade tartar sauce and buttermilk ranch dressing. Fortunately, my mother and I got real and swapped our original high fat favorite for this satisfying, oil-free, plant-based Protective Diet replacement. This allowed us to easily sustain our daily PD practice, quickly eliminating heart disease and our risk of sudden death due to endothelial breakdown.
• Epic Egg-less Salad Premium PD Recipe Fat-free whole food plant-based deli style egg salad has us looking forward to easy-pack cold sandwiches. We are feeling healthier than most, but we are blending right in with the look and smell of this classic deli sandwich at the lunch table.
• Pressure Cooked Pasta Premium PD Recipe Just when you thought dinner prep couldn’t get easier, you are given this recipe to eliminate the overcooked, boil over mess, give it a stir, turn it down, watch the pot, check the texture, lift and drain pasta cooking task. This recipe is perfect to assist if you are new to cooking or can’t confidently manage draining a heavy pot of boiling water. This is my preferred pasta cooking method. The reduced amount of water used in this recipe allows for clean filtered water to be used. Your favorite sauce will surround and stick to each individual starch coated perfectly cooked hot noodle, offering a more appealing texture than when pasta is drained and tossed. The ease of this electric pressure cooker strainer-free pasta cook-and-sauce toss technique will have you calling “dinner’s ready” in under 15 minutes.
• Thousand Island Dressing Premium PD Recipe This low-cal oil-free plant-based remake is perfection as a special sauce sandwich spread or burger topper, zesty salad dressing or creamy fry dip to make your health minded meals spectacular. Protective Diet puts saucy sandwiches back on your favorites list. PD Thousand Island Dressing gives veggie burgers a saucy flavor boost, improving food satisfaction for an unforgettable healthy vegan meal.
• Buffalo Buttermilk Ranch Salad Premium PD Recipe A combination of whole food plant-based ingredients dressed in PD camouflage, perfect for salad lovers in training. This recipe offers exciting familiar flavors served with satisfying starch energy to move salad-based meals to your family’s favorite recipes list. Warning: While enjoying this delicious combination, you will likely forget you are eating a salad. Serving it like Pico de Gallo makes it a fun starter for summer parties, after school snacks or a complete main dish meal.
• Caramelized Onions with Sweet Peppers Premium PD Recipe Using Protective Diet’s oil-free dry browning technique, we can boost flavor and add gourmet appeal to weeknight meals in minutes. This technique will add rich satisfying flavor when using onions in whole food plant-based recipes. Chefs are taught to sear, brown and char to add flavor. With Protective Diet, I eliminated the oils and fats, creating new cooking techniques to add flavor. Master my oil-free caramelizing technique with this recipe. Add Caramelized Onions with Sweet Peppers to PD Italian “Sausage” for an unforgettable sandwich, perfect pasta dish or skillet starter finished with potatoes. Top PD Quick-Mix Pizza Crust for a Foodie approved pizza party.
• Italian “Sausage” Premium PD Recipe Sweet or hot is all you needed to know when ordering sausage at an Italian market in Chicago. Served layered in a bun with Red Sauce, grilled onions, and topped with your choice of sweet or hot peppers. Growing up, my mother's red sauce would simmer all day on the lowest flame while she was out tending to the garden. It frequently included a couple of seared Italian sausages to add flavor. Chicago pizza wasn't complete without Italian Sausage. Thankfully we have a fantastic fat free, whole-food, gluten-free, plant-based Protective Diet version. The PD community is enjoying recipe classics and comfort food favorites while slimming down, reversing disease, maintaining optimal health and offering protection to humans, animals and our planet.
• Buttermilk Ranch Dressing Premium PD Recipe I adore this top-rated, low-cal, oil-free vegan Buttermilk Ranch Dressing on everything. It’s a plant-based game-changer, tasting just like the pricey refrigerator case bottled ranch dressing that had me enjoying my daily lunch salads swimming in it before going vegan. The original was a massive health setback, keeping my pants tight, my cholesterol high, and was one of the highest priced must have items in my grocery cart. With a quart jar of Protective Diet Buttermilk Ranch in my refrigerator door, I can transform anything dippable or tossable into a delicious lunch or dinner.
• Flatbread Sub Sandwich Premium PD Recipe A plant-based guide sharing the art of assembling an unforgettable submarine sandwich with outstanding food quality, complete with options to keep it simple or layer it Dagwood Style. After one bite, your friends and family will be placing their next day lunch orders.
• Seasoned Flatbread Premium PD Recipe Easy-bake or quick-grill yeast-free Flatbread. Reach for this recipe when you need pitas to complete a meal but can’t be bothered with the dough rise delay. Fresh Flatbread is rolled and ready to bake in less time than it takes to preheat your oven or grill. Season it with Za’atar Spice Mix, poppy seeds, dried onions, sesame seeds or keep it plain. Slice into strips and use to scoop up Hummus, PD Spicy Oil-Free Curry or the Chopped Greek Salad. Fresh oil-free Flatbread is a perfect whole grain starting point when packing sandwiches for a PD picnic or lunch to go. Layer with Hummus, Mock Tuna Salad or Better Than Bacon and Ultimate House Mayo for a Flatbread Sub Sandwich rolled up with dressed shredded romaine.
• Cheezeburger Pizza Premium PD Recipe Tastes just like a cheeseburger but so much more fun when it's pizza! Kids and adults will adore this creative familiar flavored pizza. The crust is Chicago style thin, crispy on the bottom with a slight chewy tenderness under the sauce. Cheeseburger pizza is all the rage and on pizza parlors’ specialty menus, so we had to give it an oil-free whole food plant-based makeover for our healthy Protective Diet community to enjoy. It is layered with Ultimate Cheeze Sauce, Ground Crumbles and topped just like a burger with PD Pickle Relish, PD Killer Ketchup, yellow mustard, fresh onions and tomato slices.
• Chopped Greek Premium PD Recipe No one would ever guess this top rated Greek salad was low-cal, vegan and made without any oil or fat. On a Protective Diet I love a fresh chopped salad with a perfectly balanced full-bodied vinaigrette stuffed into whole grain Soft Pocket Bread, scooped up with Homemade Pita Chips or served as a Cheater Baked Potato topper. The Chopped Greek tossed in Protective Diet Za'atar Vinaigrette will turn you into a chopped salad lover with your first bite.
• Za’atar Vinaigrette Premium PD Recipe Oil-free full-bodied flavorful salad dressings are just part of what makes a Protective Diet delicious, and without them I would not be able to sustain an oil-free whole food plant-based diet. Garden fresh cucumbers and tomatoes are delicious, but when tossed in Za'atar Vinaigrette, I look forward to enjoying them daily. Even winter’s grocery store veggies will come to life with a toss in this antioxidant abundant salad dressing. Set yourself up with a double batch stash of PD custom blended Za'atar spice mix and quickly shake up a generous jar of this top rated oil-free vinaigrette to keep up with your protective raw salad routine.
• Za’atar Spice Mix Premium PD Recipe This protective and flavorful antioxidant rich Middle Eastern condiment is traditionally enjoyed with pita as a hummus topper and flavor enhancer. Za'atar dresses up vegetables, is baked into bread, and even sipped as a tea on the southeastern coast of the Arabian Peninsula. Recipes for Za'atar spice mixtures vary and were often kept top secret, sometimes not even shared with daughters or among relatives. Creating exclusive blends including unusual ingredients such as dried rose petals or caraway seeds was not uncommon in Middle Eastern and North African culinary cultures, offering an individual twist. With a Protective Diet spice cabinet it will be easy to assemble this classic savory antioxidant-rich Za'atar Spice Mix and start sprinkling it on everything. I recommend making a double batch to have on hand to use in upcoming recipes incorporating this unique spice blend.
• Chipotle Salsa Premium PD Recipe This copycat recipe of TJ's jarred hot and spicy smoked chipotle salsa also comes with a mild, heatless but flavorful option to suit your personal preference. In just fifteen rewarding salsa-making minutes,you will eliminate craving-inducing food additives while tremendously improving the ingredient quality of your food.
• Sawmill Country Gravy Premium PD Recipe This traditional southern breakfast dates back to the early years of America and was also called camp gravy. It was thick and made from sausage drippings, served over biscuits or grits at logging camps in the pine forests of the south to satisfy hungry lumberjacks that accused the resident cooks of thickening it with sawdust. Protective Diet remade this American classic with a rich, stick-to-your-ribs sausage bits texture and flavor of the original. Plant-based Sawmill Gravy improves blood flow and provides healthy high energy, unlike the original that should have been named saturated fat gravy. A perfect easy-prep meal choice when extended energy to run a marathon or run a household is needed.
• Chocolate Cream Pudding Premium PD Recipe Enjoy a high-energy, high-fiber, hearty serving of Protective Diet Chocolate Cream Pudding for breakfast, or pack a daily pudding cup treat in your lunch bag. You'll have your coworkers thinking a Protective Diet is just too good to be true. Thank goodness you know it is both good and true. They may not be saying anything yet, but they are noticing as you waltz past the old vending machine, glowing and slimmer than ever with daily chocolicious satisfaction.
• Quick-Mix Pizza Crust Premium PD Recipe The best whole grain oil-free thin crust is also the easiest and fastest to make and bake. Zero rise time using PD yeast-free no fuss dough. With this quick-mix and easy-roll crust recipe, you'll have pizzas flying out of the oven faster than it would take your family to decide on toppings for delivery. Sauces and toppings are exciting on a Protective Diet, but the secret to good pizza is a perfect crust. Calling all first time pizza makers and any flour fearing non-bakers. This easy-roll technique will keep your counter tops clean and totally flour free.
• Milk & Noodles Premium PD Recipe This was my father's easy to make go-to comfort meal. My grandmother put together Milk & Noodles as a quick and easy way to satisfy her four hungry growing boys while stretching a buck. It is warm, surprisingly flavorful, and uses ingredients we always have on hand. This is perfect for a day you need a simple-to-serve, comforting hug in a bowl. My father worked nights for much of my childhood and I can remember him asking my mother to keep a big bowl of cooked noodles in the refrigerator at all times. He would arrive home before anyone awoke and quietly assemble a hot bowl of Milk & Noodles topped with lots of black pepper for his final meal of the day. I would join him and eat breakfast before Mom woke up. My fond memories of him arriving home and warming a bowl of this milk, butter and pepper topped broth filled with noodles will always be with me. My childhood memories are clearer with every bowl and my health is improved with this plant-based simple remake of my grandmother’s recipe.
• Yogi Bowl Premium PD Recipe A synergy of delicious high-energy protection has me looking forward to kicking off my day with a big breakfast Yogi Bowl or Yogi Jar packed to eat on the run, offering a spectrum of protective advantages. Berries first thing in the morning offer free radical and sunscreen protection during my pre-lunch walk. Additive free, organic, easy-make soybean Plant Based Yogurt delivers cancer regressing angiogenesis inhibitors, layered with high-energy raw oats to make me unstoppable on this deliciously satisfying path to optimal health. Busy days that begin with a satisfying Yogi Bowl keep my mind off food until it is time for my next PD meal recharge.
• Veggie Sushi Rolls Premium PD Recipe Sushi in Japanese means vinegar rice. Short grain sticky rice holds veggies together or can be wrapped with nori to create a maki roll. Japanese cuisine is all about savoring each colorful small bite. The artistic presentation of Veggie Sushi Rolls enjoyed with chopsticks offers a dining experience appreciating every exciting flavor and color. This is a perfect Protective Diet make ahead recipe to serve at a party, bring to a potluck or enjoy alone while mastering your Mindful Eating Practice.
• Sticky Brown Sushi Rice Premium PD Recipe Sticky white rice is traditionally used to make Japanese sushi or Korean Gimbop rolls. A Protective Diet offers innovative recipe guidance with nutritional advantages, encouraging you to take a culinary trip around the world to improve your health with every bite. Sticky Brown Sushi Rice will make you feel like a plant-based veggie sushi roll master.
• Gomashio Premium PD Recipe We are making and shaking this Japanese seasoning on just about everything. Simple steamed veggies become exciting. Add an additional layer of flavor to a Protective Diet Sushi Roll Bowl or a plate of Broccoli In Garlic Sauce. This low-sodium condiment is traditionally used in Japan to dress up a common bowl of rice and beans called Sekihan. Gomashio provides a flavor boost without the use of inflammatory sesame oil or craving-inducing soy sauce.
• Dill Rice Premium PD Recipe This Persian style rice is one of my favorite dishes alongside Protective Diet Falafel, Hummus, Fattoush Salad or Tabouli Salad. I enjoyed it regularly at Reza’s in Chicago. This was my favorite Persian restaurant before going oil-free and vegan. After talking with the owner and chef, I realized this herbal rice was far from what it seemed. No wonder I craved it. It was loaded with butter and oil. My special remake has all the protective and flavorful components, minus the saturated fat and empty calories. Pair this dish along with some of the suggested Middle Eastern classics and serve up a Protective Diet feast fit for Persian royals.
• King Ranch Casserole Premium PD Recipe King Ranch Casserole dates back to the ‘50s when one-dish dinners were gaining popularity. This casserole originated on a Texas ranch and became famous for its spicy layers and hearty appeal. You can find the original at every potluck and church gathering in the Lone Star State. This oil-free, plant-based, whole grain, gluten-free Protective Diet remake will have hot pans of King Ranch Casserole popping up at a Protective Diet Potluck near you.
• Smash Browns Premium PD Recipe Hot handheld potato breakfast patties can be custom seasoned or topped with your favorite Protective Diet topping, sauce, salsa or dressing. Enjoy them savory or sweet with Chia Seed Jam and PD Greek Yogurt. These hash brown patties can be paired up and used as gluten free sandwich buns, as a dipper in soup, or a scoop for Busy Day Chili.
• Grilled Cheeze Sandwich Premium PD Recipe Crispy and melted, perfectly prepared in under five minutes for you and your healthy PD kids. Keep this classic plain and simple, or layer it gourmet with a thick cut tomato slice, thinly sliced sweet onions and fresh herbs. This is a perfect go-to quick-prep meal when hunger strikes and our kitchen time is limited.
• Funeral Potatoes Premium PD Recipe Cheezy potato comfort food casserole is also known as Party Potatoes, popular in both Mormon and Southern communities. The popular dish received its appropriate name because it is commonly served during after-funeral dinners. It is served at most social gatherings and potlucks in Latter-day Saints communities. With a Protective Diet makeover, I expect Funeral Potatoes to become a favorite quick prep take and bake casserole to comfort and satisfy the entire Protective Diet community.
• Farro and Kale Soup Premium PD Recipe This classic, colorful, hearty Italian soup loaded with health-promoting high-energy whole grains and protective white beans with greens was just waiting for a Protective Diet makeover. I removed all the negative ingredients and doubled up on the good, creating an unforgettable one-pot meal beautiful enough to serve to guests. Farro and Kale Soup is a quick prep fall or winter meal, complete with recipe directions to maximize cancer fighting Sulforaphane protection and a gluten free option.
• Corn Biscuits Premium PD Recipe These quick-mix and fast-bake, tender on the inside, golden crusted, gluten free, whole grain corn biscuits hit the spot served alone, topped with King or Taco Sauce, dipped in any one of the Protective Diet soups, crumbled into a bowl and topped with Busy Day Chili, or used as an edible utensil to scoop up PD Pintos & Cheeze.
• Potato Skins Premium PD Recipe Game Day is even more delicious on a Protective Diet with this sports bar classic remake. This super efficient and easy prep recipe will have you out of the kitchen, enjoying the party and cheering on your favorite team.
• Chili Mac Premium PD Recipe I call my electric pressure cooker the "Life Changer. Chili Mac is an easy-to-follow recipe perfect after a busy day. You know - those days you can't bear the thought of cooking, let alone washing more than one pan. This one-pot wonder combines the protective and delicious ingredients of southwestern chili, balanced with the starch energy of whole grain macaroni. Calling all new chefs and junior chefs who can roughly chop an onion, open a can and set a timer! This recipe was created with you in mind. Actually, it was created with all the PD superstar chefs in mind as well. We could all use a day off. This is the perfect recipe to ask the non-cook in the household to prepare for you. With only one pot to wash up, they might become inspired to participate more in your workplace for wellness.
• Sushi Roll Bowl Premium PD Recipe I'm a huge fan of the high-energy feeling that follows enjoying a beautiful platter of healthy vegan sushi rolls, but I'm not a fan of the hefty price, long wait for fresh rolls and the hunger that calls an hour later. Sushi Roll Bowls serve up flavorful freshness faster than delivery and cost less than what you'd tip the driver. No rolling skills necessary and a perfect quick prep recipe for a filling but light lunch to go or a clean-eating health-improving dinner in. Fill your custom bowl of fresh veggie and rice components topped table side with the aromatic umami combination of Sushi Sauce, rounded off with sweet and spicy Japanese Mayo.
• Sushi Sauce Premium PD Recipe My refrigerator door is at last complete with this Asian inspired additive free quick blend condiment. Designed to complement the Protective Diet Sushi Roll Bowl recipe. During testing, I used it to turn a bowl of hot brown rice and steamed broccoli into an umami experience. It made simple cold noodles and shredded cabbage into an Asian noodle delight, perfect for a speedy lunch or late night snack.
• Japanese Mayo Premium PD Recipe Commonly sold in travel sized bottles and frequently carried in hand as often as a cell phone in Japan. The most popular brands of this rich and slightly sweet condiment are enhanced with monosodium glutamate, a flavor enhancer that makes everything taste better. In Japan it is used to top cooked vegetables, but can be used layered on sandwiches, burgers or tossed into salads. In North America it is served with sushi rolls and spiced with sriracha or rooster sauce. This low-cal, vegan, oil-free, egg-free and MSG-free version of Japanese mayo is creamy and spicy, making just about everything you squeeze it on a lot more exciting.
• Pad Thai Premium PD Recipe Famous on the streets of Thailand for its combination of salty, sweet, sour and spicy sauce that is tossed with long tender rice noodles and fresh crunchy bean sprouts laced with green onions and topped with chopped peanuts. This Protective Diet Pad Thai recipe has all the traditional flavors wrangled up and simply incorporated into this quick-prep make-ahead spicy optional sauce. Toss together with hot brown rice noodles, PD Nutz and fresh sprouts to celebrate the taste of Thailand, Protective Diet style.
• Twice Baked Potatoes Premium PD Recipe Twice Baked Potatoes are the perfect holiday side dish. Get ahead and prepare this easy recipe a day in advance, and just twenty minutes before mealtime, bake these delicious individual golden boats. This recipe will reduce your day-of-the-party kitchen hours and make a whole food plant-based holiday meal something to remember.
• Ginger Snaps Premium PD Recipe Completely guiltless, health promoting, crispy and delicious, plant-based, gluten-free, oil-free, nut-free and sugar-free Ginger Snap cookies are ours to enjoy! It took many years in the Protective Diet Test Kitchen to perfect these simple quick-prep easy-bake kid-friendly fat-free guiltless golden cookies. I'm still trying to get my mind around the fact that these delightful spiced gems weight in at just 27 wholegrain calories each. Parents and kids alike will celebrate and cheer because at last PD Ginger Snaps are here!
• Cutlets & Gravy Premium PD Recipe On a Protective Diet we enjoy many side dishes, but sometimes I want to serve a family style dinner reminiscent of the past a meal with a meaty main dish, rich gravy, starchy sides and veggies. A good ol’ Sunday dinner that tastes and presents like a hearty holiday feast and offers protection for my family’s health, all animals and our planet.
• Mulled “Wine” Premium PD Recipe Mugs of hot ruby red cheer filled with fragrant warming aromatics are traditionally sipped to celebrate Christmas throughout the United Kingdom. In Germany, warm spiced wine is called Glug and enjoyed in the U.S. at German Christmas festivals, served in collectible ceramic mugs shaped like boots. If mulled wine is a traditional holiday beverage in your home or you are excited to serve a new one, this simmering alcohol free version will infuse your body with calorie free protective liquid antioxidants to boost your immune system and leave you hydrated and ready for the hustle and bustle of the holiday season.
• Apple Crumble Premium PD Recipe This recipe was created to satisfy Jerry's love of apple pie without the work of a rolled or pressed crust. With both a bottom and top layer of a tender crumble crust, it has greater breakfast satiation than Protective Diet's Fruit Crumble. It’s quick and easy to prepare in the early morning to use as an aromatic wake up call for sleepy teens and house guests.
• Fruit Crumble Premium PD Recipe Perfect for a fall or winter one-dish, quick-prep, gluten-free protective fruit-filled fresh baked breakfast, tea time treat or holiday dessert. Take the chill off the kitchen and fill the house with an aromatic wake-up call your house guests and family will never forget. Fruit Crumble is a hit either served chilled or hot out of the oven.
• Pumpkin Pie Premium PD Recipe The texture of this pie is irresistible and the aromatic warm fall spices are balanced perfectly. This is a quick-prep, blend-and-bake make-ahead recipe for classic holiday pie with a gluten-free option. Sugar-free, fat-free, and low-cal, it’s loaded with fiber and protective antioxidants to leave you feeling and looking awesome this season. After just one bite, your guests will be considering joining you on a Protective Diet.
• Sweet Potato Pie Premium PD Recipe Sweet potato pie is the pumpkin pie of the South, and in my opinion, it is the far better tasting of the two. It is traditionally served on holidays celebrating Fall's harvest of potatoes and warming spices. This pie’s beautiful presentation, creamy texture and aromatic flavors will have your friends and family excited to enjoy a Protective Diet style holiday. This dessert is healthy enough for breakfast and decadent enough to serve at a Thanksgiving celebration for guests who are not on a plant-based diet. As always, and even on the holidays, we keep recipes totally vegan, free of sugars, nuts and oil to honor our health and nourish our bodies. Take advantage of these innovative recipes to keep holidays traditional while staying on plan with every delicious bite. Your full-time practice not only benefits your protective cellular wall called the endothelium, it maintains your reprogrammed sensitive taste buds for improved meal satisfaction and long term sustainability on a low-fat plant-based diet.
• Chocolate Cream Pie Premium PD Recipe I should have named this health promoting, creamy dark chocolate, oil-free, fat-free, nut-free and tofu-free Too Good To Be True Pie. Healthy people all around the world will be celebrating and more than likely fighting over the last slice as they eat their way to optimal health this holiday season. With recipe directions and ingredients so simple, a weekly Chocolate Cream Pie to celebrate healthy living year round is highly recommended.
• Pretzel Rolls Premium PD Recipe The hot soft pretzel originally known in Germany as Laugenbrezel, sometimes made into little rolls called Laugenbrötchen, and longer, baguette style sticks called Laugenstangen are popular and often a favorite in American restaurant bread baskets. Laugenbrötchen, often referred to as Pretzel Rolls, are frequently used as sandwich rolls. Laugen gets its browned chewy skin and tender inner texture from a hot alkaline bath before baking. There's an aroma from this neutralizing dip-to-bake process that causes a frenzy around pretzel stands. Now we can enjoy the aroma, flavor and texture while incorporating the benefits of whole grains into our Protective Diet Pretzel Rolls while keeping the traditional flavor and technique alive. Enjoy them along with soup, salad or sliced open and filled with Mock Tuna Salad, Skinny Chic’n Salad or layered with Better Than Bacon, lettuce, tomato and Ultimate Plant-Based Mayo
• Soft Pretzels Premium PD Recipe The hot soft pretzel, originally known in Germany as Laugenbrezel, gets its browned chewy skin and tender inner texture from a hot alkaline bath before baking. There's an aroma from this neutralizing dip-to-bake process that causes a frenzy around pretzel stands. Now we can enjoy the aroma, flavor and texture while incorporating the benefits of whole grains into our Protective Diet Soft Pretzels and keeping the traditional flavor and technique alive. Enjoy them with soup, salad or alone dipped in mustard or Ultimate Cheeze Sauce for a high-energy after school kid-friendly snack.
• Sweet & Sour Cabbage Premium PD Recipe Rotkohl, or German style braised red cabbage, is a delicious way to enjoy Fall’s powerfully protective harvest. Fill your plate with this easy prep and quick cook version of the traditional German side dish balanced with hearty homemade Spaetzle dressed in PD Butter Sauce. Serve cold leftovers along with PD Soft Pretzels dipped in yellow mustard and washed down with an ice cold PD Pale Ale in celebration of Oktoberfest.
• Taco Salad Premium PD Recipe There are countless options ranging from simple store-bought components layered together to assemble a satisfying, health promoting Taco Salad in your hotel room, to creating an unforgettable dining experience hosting a build-your-own-Taco Salad party featuring Protective Diet recipes. This is a guide to building the ultimate Taco Salad, including starch for energy and satiation, antioxidant-rich colorful vegetables for protection and eye appeal, and topped with sauces and salsa to dress your personal made-to-order bowl of Mexico.
• Pressure Cooking Vegetables Guide Premium PD Recipe Enjoying steamed veggies plain or with your favorite Protective Diet dip, dressing or sauce is a fantastic way to bump up your daily veg intake. Steaming your precious produce without turning it to mush it can be challenging when using a time saving pressure cooker. Most are in disbelief when I share that it takes less than one minute to steam green beans, when cooking them tender on the stove top can take up to 30. Use this pressure cooker steaming guide to make preparing veggie protection fast, easy and delicious.
• Sneaky Greens Ultimate Mac & Cheeze Premium PD Recipe Even when aware of the protective healing power of greens and cruciferous vegetables, some just can't seem to palate them. When covered in Protective Diet super creamy Ultimate Cheeze Sauce and hidden between bites of your favorite whole gain pasta, they go unnoticed. Greens provide your body with the tools to produce nitric oxide for faster muscle recovery post workouts, while power housing endothelial function and reducing the risk of a devastating coronary event. Sneaky Greens offer an infusion of Sulforaphane protection to flow though your body while attacking cancer stem cells. All nutritional science aside, most enjoy this satisfying one-pot family-friendly recipe based on taste alone.
• Tikka Masala Premium PD Recipe Tikka means small pieces, usually chicken or vegetables, and is connected with Indian cuisine from Punjab, in the north of India. Masala is a uniquely flavored tomato based simmer sauce layered with many variations of protective free-radical fighting spices, often including fresh ginger, spicy chilies, garlic, cardamom, cinnamon, clove, cumin, black pepper, coriander and finished with yogurt or cream. Chicken Tikka Masala is served in restaurants around the world, is most popular in Britain, and was named its national dish in 2001. Protective Diet had to give this classic Indian dish a healthy oil- and dairy-free plant-based makeover, bringing the exotic flavors of India and traditions of Britain to your healthy PD Kitchen.
• Indian Spice Rice Premium PD Recipe Expand your palate with the addition of powerfully protective, antioxidant rich aromatic spices in their beautiful whole form. Most spices used ground in North American desserts are used in their whole pod or seed form in savory exotic dishes from India to Vietnam. Indian Spice Rice incorporates the essence of whole cloves, cardamom pods, cinnamon bark and beautiful black mustard seeds to immediately transport you and your family to the kitchens of India, transforming simple rice into a masterpiece flavored with exotic protection.
• Pintos & Cheeze Premium PD Recipe A popular fast food taco place put this creamy cup of beans topped with flavorful Taco Sauce, melted yellow cheese, and enjoyed with a fun to use “spork,” on my favorite lunch options list during high school. I traded in the spoon-like fork for a crunchy edible utensil. Baked Tortilla Chips scoop up this flavorful remake perfectly for an after school snack or main dish, dinner served with fresh shredded romaine and all the toppings.
• Taco Sauce Premium PD Recipe Follow this recipe guide and enjoy classic Taco Sauce your way, eliminating craving-inducing food additives found in restaurant packets and commercial bottles. Make it mild, medium or make it like fire sauce to top a taco salad, dress up Beef-less Taco Filling, add an extra zing to Protective Diet Chorizo Tacos, complete Pintos & Cheeze, spread on a Mexican Pizza or top Fiesta Layer Dip with the familiar flavor of Mexican drive-thru.
• Egg Foo Young Premium PD Recipe Egg Foo Young is an American dish resembling an omelet, packed with Asian veggies and swimming in flavorful dark brown gravy, with culinary roots from Shanghai and a Cantonese name. One of my favorite childhood memories was when my mother would take an occasional night off from cooking and Dad would pick up Chinese takeout. Egg Foo Young was my mother's favorite and was always part of the carry-out order of multiple dishes shared among our family of six. These deep-fried pillow-like patties were filled with sprouts and tiny morsels of BBQ pork, layered in rich brown gravy, and served over hot rice.
• Shanghai Cucumbers Premium PD Recipe I loved this P.F. Chang’s signature appetizer so much that I had to give it a Protective Diet remake. It was one of the few select vegan items on their menu, and after learning about the damaging effects of oils on my endothelium, it was no longer an option for me. I enjoyed so much about this fresh little salad, from the way the cucumbers were cut into chopstick friendly angular bites, to the tang of the salty vinegar based dressing. With this remake we can have the health promoting freshness and the flavor to take this appetizer from a starter to a main dish salad.
• Panzanella Salad Premium PD Recipe Panzanella is commonly served at the peak of summer when tomatoes are vine ripened and cucumbers are abundant is the perfect time to toss together this classic Italian bread salad. Day-old PD Burger Buns or whole grain freezer bread will not ever go to waste once you give this easy-prep recipe a try. This salad balances the protective gifts of the garden along with the energy and satiation whole grain bread offers, dressed with full bodied flavorful oil-free Protective Diet vinaigrette.
• Skinny Frappe Premium PD Recipe You won’t miss the ritual of a summertime cold coffeehouse treat on a Protective Diet. The classic Mocha Frappe has been lightened up and offered to you with caloric and pocketbook savings. This refreshing icy chocolate beverage will cool you down and keep you light on your healthy feet this summer. A perfect option when mealtime is around the corner and you're in the mood for a cold treat that tastes great and is less filling than a Frosty.
• Stuffed Plum Tomatoes Premium PD Recipe Traditionally filled with tangy goat cheese, fresh herbs and topped with Parmesan breadcrumbs, this classic summertime dinner party favorite was in desperate need of a Protective Diet makeover. Not one bit of texture, creamy richness or flavor was sacrificed perfecting this surprisingly easy to assemble and impressive to serve health promoting hors d'oeuvre recipe.
• Soft Flour Tortillas Premium PD Recipe At last we have an oil and additive free soft and flexible whole grain shell to wrap up a big vegan burrito, fold into two soft tacos or melt into a quesadilla filled with Protective Diet Notzzarella.
• Freshca Premium PD Recipe Grapefruit soda pop started out south of the border and was packaged as Fresca, Goya Refresco, and Jarritos Toronja. Also known as ting in Jamaica and Squirt, 50/50 Soda or diet Freska in the US. Some brands were sweeter than others but always refreshing and crisp in flavor. This sugar-free recipe is designed to quench the thirst of those who loved the tang and fizz of this classic beverage, leaving you hydrated and refreshed.
• Sweet Mustard Dressing Premium PD Recipe Tangy and slightly sweet would best describe this grownup sugar-free and oil-free version of honey mustard dressing. Light enough to toss together with fresh baby greens and bold enough to use as a flavorful sauce on brown rice and steamed broccoli. Pour it on heavy. This dressing is a low-cal flavor enhancer designed to dress up any of your favorite veggies or starches to improve healthy meal satisfaction.
• Seafood Salad Premium PD Recipe This beautiful fish-free salad is dressed in flavorful, creamy, egg-less and oil-free mayo. This recipe is perfect for a fancy lunch or a casual beach picnic. Eliminating fish from the diet helps human sustainability with the reduction of cholesterol and saturated fat. Fish contains contaminates from the polluted ocean or bacteria from fish farms; both are a tax on our body. Seafood is being wrongfully marketed as health food. Scientists have predicted the seas to be depleted of sea life by 2050. Eliminating fishing and the consumption of sea life is an urgent matter to save the lives of humans, sea life and all the birds and mammals whose lives depend on the ecosystem of the seas. Together we can help sustain sea life and our lives by choosing to adopt a delicious heath promoting Protective Diet.
• Gyro Salad Premium PD Recipe The Protective Diet Gyro Sandwich is one of our top-rated recipes. The Gyro Salad offers the same authentic Greek flavors with a quick-prep recipe. Easier to eat than a saucy Gyro Sandwich and perfect for a packed picnic or lunch. If you aren't a big fan of raw salads, give this hearty, boldly seasoned and creamy dressed trip to Greece in a bowl a try.
• Golden Goddess Premium PD Recipe The years of restricting delicious full-bodied salad dressings to lose weight are over. I am now pouring on Protective Diet's flavorful oil-free vinaigrettes with gusto to add antioxidant and phytochemical disease protection with every spoonfull. Golden Goddess has the texture and tang of an oil based vinaigrette without any of the inflammatory saturated fat found in oil. The color dresses a salad beautifully and packs a powerful punch of cancer protection.
• Fattoush Salad Premium PD Recipe It's the delicious dressing that makes or breaks this traditional Middle Eastern bread salad. It must be flavorful, heavily dressed, and tossed to slightly soften the toasted pita bread, and combined with garden fresh crisp romaine, cucumbers, onions, and tomatoes. I was first introduced to sumac, the star spice in Fattoush Salad dressing, at a Persian restaurant in Chicago. Every table had a shaker bottle full of this red ground lemony flavored spice. It is used to brighten the flavors of kebabs, tops every plate of creamy hummus, and completes the dressing on Fattoush Salad.
• Chop Suey Salad Premium PD Recipe This recipe offers the benefits of raw food protection with Chinese takeout appeal. Pick up your chopsticks and enjoy veggies tossed with Asian flare. Serve with cold noodles or layer over warm rice to provide starch energy, boost your immune system and help you slim down with flavorful meal satisfaction.
• Asian Vinaigrette Premium PD Recipe This is the ultimate oil-free umami dressing, with the body and balance to dress any salad creation from Asian style slaw, to matchstick cucumbers with carrots, to Protective Diet Chop Suey Salad. Use the assistance of a recipe guide to chop up a fresh protective masterpiece, or get creative and have it your way.
• Cutlets Premium PD Recipe Baked or grilled for a sandwich, sliced as a salad topper, smothered and simmered in gravy, or tossed into a stir-fry, these Cutlets are a game-changer. Cutlets are part of the growing evolution of Protective Diet's innovative ability to create plant-based comfort food favorites using low-fat oil-free whole food ingredients. Optimal health is easy to achieve and maintain when we have many familiar looking and tasting choices to please our family and friends. A Protective Diet is becoming more and more exciting with every passing week filled with exciting new recipes and innovative cooking techniques.
• Hot Diggity Dogs Premium PD Recipe I never imagined I could bring you a deliciously flavored Chicago style dog that looks and grills like the real deal and is packed with high fiber plant-based nutrition. Protective Diet has eliminated all the fat, additives, chemicals and colorings found in both traditional beef and veggie hot dogs. Load up your grill for the healthiest most satisfying summer filled with classic clean whole plant-based PD party foods that will have you forgetting you are eating for optimal health. Layer on a bun or slice into circles to garnish Summertime BBQ Baked Beans. Here's a new familiar favorite we hope to see on PD Kids’ highchair trays around the world. These Hot Diggity Dogs have it going on!
• Hotdog Buns Premium PD Recipe These additive and oil free soft hot dog buns have the texture of store-bought buns with the nutrition of whole grains, and come complete with a technique video to guide you through easy assembly. Enjoy them with Protective Diet Hot Diggity Dogs or fill them with one of the many sandwich suggestions.
• Protective Pale Ale Premium PD Recipe How about a non-alcoholic calorie-free icy cold one? When choosing to eliminate alcohol from the diet I recommend treating yourself to the familiar ritual and replace the brew, wine or spirits with a healing, hydrating and health-promoting beverage. Celebrate with us and throw back a pint or two of antioxidant infused Protective Pale Ale. We will have you enjoying grilling season and summer parties with this celebratory ritual while leaving you feeling refreshed, energized and better than ever.
• Sparkle Tea Premium PD Recipe Eliminating diet soda pop from my routine was one of my biggest hurdles to healthy living. This beverage replaces the ritual of a special sparkling beverage without the acidic toxic slam to our system. Loaded with free radical fighting antioxidants and finished with beautiful bubbles, this is my favorite afternoon pick-me-up treat of refreshing protection.
• PD Season Salt Premium PD Recipe My mother prepared everything from scratch. Every savory dish she made had a little sprinkle of Lawry’s Seasoning. This season salt enhanced the flavor of browning mushrooms to start a gravy base or soup. In order to eliminate food cravings and take charge of my health completely, I had to cut this familiar little sprinkle out of my cooking. This eliminated sugar and excitatory neurotoxins labeled as food additives from my diet completely. Commercial seasoning blends contain these disruptive ingredients commonly labeled as natural flavor or spices to promote consumption that can inhibit wellness. This low-sodium blend of seasoning is a perfect replacement to boost the natural flavors of grilled vegetables, roasted potatoes or anything that needs a boost of seasoning.
• Jerk Seasoning Premium PD Recipe Use the Spice of the Caribbean to add traditional island flavor to Jerk Cutlets, spice up a bowl of warm pinto beans, or add kick to a basket of Speedy Steak Fries. Cut costs assembling Protective Diet spice blends and eliminate sugar and excitatory neurotoxins labeled as food additives in most commercial seasoning blends. These ingredients commonly labeled as natural flavor or spices promote uncontrollable cravings and disruption to your wellness.
• Jamaican Jerk Cutlets Premium PD Recipe A taste of the Caribbean makes its way to Protective Diet plates around the world with Jamaican Jerk Cutlets. Serve this classic grilled specialty layered with Mango Salsa, Summertime BBQ Beans and Indian Rice. Cutlets are part of the growing evolution of Protective Diet's innovative ability to create plant-based global comfort food favorites using low-fat oil-free whole food ingredients. Optimal health is easy to achieve and maintain when we have many familiar looking and tasting choices to please our family and friends. A Protective Diet is becoming more and more exciting with every passing week filled with exciting new recipes and innovative cooking techniques.
• Cajun Cutlets Premium PD Recipe Use the Spice of the South to add flavor to a Protective Diet Cutlet Sandwich complete with a side of heart healthy waistline slimming American Potato Salad. Wash it all down with a tall glass of Sweet Tea to make a summertime meal you'll never forget. Cutlets are part of the growing evolution of Protective Diet's innovative ability to create plant-based global comfort food favorites using low-fat oil-free whole food ingredients. Optimal health is easy to achieve and maintain when we have many familiar looking and tasting choices to please our family and friends. A Protective Diet is becoming more and more exciting with every passing week filled with exciting new recipes and innovative cooking techniques.
• Cajun Seasoning Premium PD Recipe Use the Spice of the South to add flavor to a Cajun Cutlet Sandwich, garnish American Potato Salad, or add kick to a basket of Speedy Steak Fries. Cut costs assembling Protective Diet spice blends and eliminate sugar and excitatory neurotoxins labeled as food additives in most commercial seasoning blends. These ingredients commonly labeled as natural flavor or spices promote uncontrollable cravings and disruption to your wellness.
• Greek Cutlets Premium PD Recipe Baked or grilled for a sandwich, layered with Ultimate Plant-Based Mayo or sliced as a salad topper, these Cutlets are a game-changer. Cutlets are part of the growing evolution of Protective Diet's innovative ability to create plant-based familiar favorites using low-fat oil-free whole food ingredients. Optimal health is easy to achieve and maintain when we have many familiar looking and tasting choices to please our family and friends. A Protective Diet is becoming more and more exciting with every passing week filled with new recipes and innovative cooking techniques to make healthy taste delicious.
• Cheeze Burger Mac Premium PD Recipe This recipe is perfect for the grill-fearing, non-baker, antibun maker who loves all the flavors of a loaded cheeseburger but doesn't want to mess around. This is a fun recipe that kids will enjoy topping with their favorite burger condiments and you will love the easy one-pot clean up.
• Ground Crumbles Premium PD Recipe This is the perfect whole food plant-based replacement for ground beef or processed vegan crumbles. Seasoned like a burger to add texture and meatiness to any dish or recipe, this version is additive-free, oil-free and half the cost of beef or mock meat crumbles. Enjoy the savings and enjoy this health-promoting version of a classic ingredient we no longer have to cook without.
• Lentil & Rice One-Pot Premium PD Recipe This quick-prep one-pot stick-to-your-ribs recipe is designed to offer your body protection and starch energy, satisfying the entire family with comforting familiar warm flavors. It’s complete with stovetop and pressure cooking options, along with pick your liquid ingredient choices of whole or diced canned tomatoes, or a budget friendly tomato paste option to help you save for your next size down when BCS (Baggy Clothes Syndrome) hits hard and you've been accused of wearing clown pants to work. We must all have time for activities and fun, so we’ve created this set-it-and-forget-it pressure cooker recipe to offer it all. Stock your pantry with PD staples, fill your herb box, and you will have a new weekly go-to recipe that takes just minutes to assemble in the morning to set up on time delay, or to start just in time for dinner.
• Grits & Greens Premium PD Recipe Here's a perfectly delicious way to incorporate protective greens into an energy packed breakfast. This warm bowl filled with satisfying Southern comfort tops my list of go-to meals any time of the day. Spicy or mild, this down home dish will have you jumping out of bed on a cold morning ready to whisk up a batch.
• Thin Mints Premium PD Recipe These delectable chocolate mint cookie cakes are crisp on the outside and soft on the inside. Enjoy them fresh out of the oven or stock up your freezer stash for a frozen treat that is sure to satisfy your annual or daily need for these nostalgic cookies. Donate a dollar to your local Girl Scout troop and tell them to keep their cookies. Protective Diet has everything you and your family needs to stay on the fast track to optimal health.
• Cruciferous Chop Premium PD Recipe Start chopping and in less than 30 minutes, you will have a week's worth of raw powerful sulforaphane protection that naturally increases its protective value as the days pass. Designed to boost your immune system and promote your endothelium with ingredients that stay fresh and crisp with grab and go convenience. This recipe is complete with have it your way veggie choices and easy fridge storage ideas to make boosting your protection on a Protective Diet simple, easy and always delicious. To learn more about increasing the bioavailability of the anti-cancer protection of sulforaphane in cruciferous vegetables, watch PD-Ed Lesson #121, Enjoying Cruciferous Vegetables For Maximum Protection.
• American Potato Salad Premium PD Recipe This potato salad was inspired in my early childhood watching Justin Wilson's Southern cooking show on PBS. He gave many Northerners a peek into the delicious flavors and indulgent ingredients that made up the South. I adored his big stainless mixing bowls tossing up mayonnaise-heavy salads spiked with the thrill of cayenne pepper. He finished every dish excitedly with a shout of “ewhheeeeee!” Spicy food was not part of my childhood experience; he made it seem so fun and exciting. I am as thrilled as he was to bring this delicious creamy Southern American classic to the Protective Diet Community with adjustments to promote our health and satisfy our love of delicious down home comfort food.
• Cookie Dough Bites Premium PD Recipe No, you're not dreaming! Guiltless health promoting cookie dough dreams have come true for you. These healthy whole grain gluten-free plant-based nuggets taste just like the real deal. Protective Diet has created a delicious recipe to keep us on plan and producing glorious results while experiencing a little innocent cookie dough pleasure. Enjoy these amazing whole grain, fat-free, sugar-free nuggets frozen one at a time or fresh as you roll them. PD parents and kids will cheer because at last PD Cookie Dough Bites are here!
• Vanilla Wafers Premium PD Recipe At last we have guiltless health-promoting crispy and delicious plant-based gluten-free, oil-free, nut-free and sugar-free cookie! It took many years in the Protective Diet Test Kitchen to perfect these simple quick-prep easy-bake kid-friendly fat-free guiltless golden wafers. I'm still trying to get my mind around the fact that these delightful gems weight in at just 27 wholegrain calories each. Parents and kids alike will celebrate and cheer because at last PD cookies are here!
• Chocolate Chip Cookies Premium PD Recipe At last we have guiltless health-promoting crispy and delicious plant-based gluten-free, oil-free, nut-free and sugar-free chocolate chip cookies. It took many years in the Protective Diet Test Kitchen to perfect these simple quick-prep easy-bake kid friendly fat-free guiltless goodies. Parents and kids alike will celebrate and cheer because at last PD cookies are here!
• Sandwich Cookies Premium PD Recipe At last we have a guiltless health-promoting crispy and delicious plant-based gluten-free, oil-free, nut-free and sugar-free chocolate-filled vanilla sandwich cookie. It took many years in the Protective Diet Test Kitchen to perfect this simple quick-prep easy-bake kid friendly fat-free guiltless layered deliciousness. Parents and kids alike will celebrate and cheer because at last PD sandwich cookies are here!
• Broccoli and Cheeze Sauce Premium PD Recipe This classic potato topper or whole grain enhancer is sure to put broccoli on your family’s most requested veggie list. Protective Diet has remade this cheesy artery clogging, cancer promoting, waistline expanding recipe into an easy-prep high-fiber blockage sweeper. It offers a dose of protective cancer inhibitors along with satisfying creamy starch-based deliciousness, making you shout Winner Winner PD Dinner!
• Ultimate Cheeze Sauce Premium PD Recipe For years many of us have enjoyed Protective Diet's spicy No Fat Not-Yo Cheeze Sauce. A few members reminded me of Goldilocks when they found it to be too hot or they were sensitive to the main ingredient. This variation is neutral in flavor and perfect to top just about anything and everything. It is more cost effective and just as simple to blend up as the original with my time-saving tips. This Cheeze is sure to please PD kids around the world and make eating simple veggies, potatoes and grains deliciously exciting.
• Hot or Mild Giardiniera Premium PD Recipe D’Amato’s Bakery and Deli at Grand & May on the near west side of Chicago made the best Italian subs topped with hot or mild giardiniera. It was a challenge to get one of these special sandwiches. The line ran out the door, cash only, no parking and with only a 30-minute lunch break it was a rare treat. The spicy giardiniera and fresh bread were what kept us all coming back. I gave my favorite antipasto relish an oil free maker over and kept it raw for an extra dose of protective Sulforaphane. I’m enjoying it more than ever without the fat, the rush or the parking tickets.
• Greek Nachos Premium PD Recipe If you thought Protective Diet Gyros were the bomb, think again! This recipe has all the flavor of gyros without the marinade time. We layered fresh plant-based finger-licking Greek deliciousness on a big party platter to make this a health improving meal your family will never forget. If you prefer a gluten-free gyro fix, this recipe has a chip alternative that is sure to please.
• Gyro Crumbles Premium PD Recipe Plant-based Gyro Crumbles add bold flavor and hearty texture to Protective Diet's Greek Nachos. Include these tender nuggets anywhere you'd like to add bold Greek Flavors. Perfect addition to PD Cruciferous Casserole, Baked Mac n' Cheese or top your Quick-Bake Mini Party Pizzas.
• Chorizo Hash Premium PD Recipe Leftover Protective Diet Chorizo Tacos can become a gourmet Mexican Breakfast. When you have overnight guests or a special weekend breakfast to serve, this is a perfect go-to recipe. Stash away a ½ cup of flavorful PD plant-based Chorizo in your freezer for a Sunday Brunch you will never forget. This recipe is complete with a quick-cook pressure-cooking step, or choose the stovetop option to have this hot and hearty energy packed breakfast on your most requested recipe list.
• Cruciferous Casserole Premium PD Recipe A perfectly balanced plant-based casserole complete with starch energy and the oxidative stress protection of the cruciferous family of vegetables. Old-fashioned warm and hearty one-pan baked meals have nostalgic family appeal. Protective Diet will assist you to create a quick-prep casserole that is sure to please. This recipe includes options to excite the creative chef or guide the kitchen newbie all the way to successful achievement of optimal health. Select your favorite starch and veggie combined with this easy-blend sauce topped with your selection from crunchy flavorful topping options.
• Perfectly Cooked Quinoa Premium PD Recipe I enjoy quinoa regularly since perfecting how to properly and quickly cook these tiny but hearty little seeds. Quinoa is often labeled a whole grain because it is cooked like one and marketed as an "Ancient Grain." It is actually a seed of the Goosefoot plant containing high nutritive value and gluten-free starch energy. Whether you choose to use the easy stovetop or quick pressure-cooking method, you will be pleased with Perfectly Cooked Quinoa. Toss with fresh herbs as a hot or cold stand alone side dish, serve in place of rice with PD Busy Day Chili or layered in Protective Diet's Cruciferous Casserole. Quinoa adds starch-based variety to your plate.
• Fudge Premium PD Recipe Creamy smooth or loaded with magic fat-free NUTZ! We are celebrating guilt-free silky smooth organic plant-based PD Fudge. Oh my, how I wish I had this quick-prep, sugar-free, low-cal fix of chocolaty decadence to carry me happily over the hump of the Protective Diet 30-Day Detox. The texture is creamy and each bite is full of rich dark cacao. Do not be intimidated by the look of these beautiful chocolate nuggets. They are designed to be very deceiving, possibly guilt-evoking, and they might make friends question your dedication to optimal health. At last we can have our Fudge and eat it too!
• Chopped Nutz Premium PD Recipe Fat-free low-cal PD Chopped Nutz add texture and nutrition to both savory and dessert style dishes. They are featured as a walnut replacement in Protective Diet's sugar-free plant-based Fudge, Breakfast Brownies, Blueberry Muffins, and add a chopped peanut-style garnish to Chinese Take-In, Asian Noodle Salad or noodles tossed with Peanut-less Peanut Sauce. Top a Frosty or complete a banana split. PD has replaced delicious off-plan ingredients to make a low-fat whole food plant-based diet effective and sustainable for life.
• Busy Day Chili Premium PD Recipe Only ten minutes to set up this slow cooker winner of a dinner. Toss these inexpensive pantry staples together before work, church or a day of play. This recipe is designed for ease in preparation and ultimate meal satisfaction. Perfect for a well-deserved day out of the kitchen that ends with a hot bowl of delicious thick and flavorful plant-based chili. For tips to make this recipe win 1st prize at the chili cook-off watch PD-Ed lesson #119.
• Tofu Lettuce Wraps Premium PD Recipe This is one of my top favorite restaurant remakes. It is as delicious as the original PF Chang's version and surprisingly quick and easy to prepare. These guilt-free lettuce bundles are loaded with the crunch of water chestnuts and mushrooms and bathed in a dark slightly sweet garlic ginger sauce that you'd never guess is oil-free. It took a little PD recipe magic to perfect this quick-prep party-pleasing appetizer that can also be enjoyed as a meal alone, served over simple brown rice, or alongside Protective Diet Un-Fried Rice for a memorable evening of restaurant style Chinese favorites.
• Patatas Bravas Premium PD Recipe This popular dish is famous in Spain's Tapas Bars. Tapas is a style of small bites of food served to encourage sharing, conversation and socialization. It is often served with tiny picks and little plates. It was designed as a small pre-dinner meal and was designed to be shared. In Spain, dinner is typically served late in the evening, and the Tapas bars offer time to unwind and snack after work. I've given this traditional bite-sized crispy fried potato dish covered in spicy Spanish tomato sauce and garlic mayo a full sized oil-free makeover. This flavorful potato dish will please anyone that enjoys sharing a snack or is in need of a new idea for the perfect starch component to a PD 50/50 Balanced Plate.
• Salsa Brava Premium PD Recipe Salsa Brava means spicy sauce, also known as wild sauce, in Spain. It is a cooked salsa with a tomato and onion base that has a spicy, smoky finish. Warm or cold, blended or chunky, it can be used as a marinade, dipping sauce or to top a famous Tapas dish called Patatas Bravas. On a Protective Diet this sauce will complement any of our staple roasted vegetables or whole grains, or give a serving of Baked Mac n' Cheeze a Spanish flair.
• BBQ Chick’n Ranch Salad Premium PD Recipe BBQ Chicken Ranch Salads are on every pub and restaurant’s menu. The Cheesecake Factory and Bar Louie each have one on their menu averaging 1,000 calories, 159 mg of cholesterol and 55 grams of FAT, not to mention lots of sugar. Restaurant salads were my problem and a major contribution to my then-high cholesterol and obesity when I was eating a standard diet. I've recreated this beloved meal-sized salad to weigh in at just 350 calories with a heavy handed pour of creamy dairy-free dressing, a full cup of crunchy, energy-rich, gluten-free, starch-based add-ins topped with naturally balanced clean organic plant-based protein, carbohydrates, fat and FLAVOR for protective nutrition that really satisfies.
• Quick-Bake BBQ Bites Premium PD Recipe This amazingly fast and easy quick-prep sugar-free whole food plant-based BBQ recipe is deliciously exciting and loaded with eye appeal. These tender tasty morsels will make a BBQ Ranch Salad complete. Dress up your Protective Diet Loaded Nachos or enjoy BBQ Bites in a PD snack wrap or Soft Pocket Bread Sandwich. I can't seem to tire of this quick-bake recipe that takes a healthy unprocessed vegan diet to a new level of familiar with the comfort food favorite flavor of tender sweet and spicy BBQ.
• Puerto Rican Rice with Pigeon Peas – Arroz con Gandules Premium PD Recipe Puerto Rican rice with peas is made using homemade sofrito and a famous seasoning packet found in every Puerto Rican kitchen called Sazon. This traditional rice dish consists of nutritious and delicious whole plant-based ingredients. I've kept all the flavors including homemade sofrito, stepped up the fiber and nutrient value with brown rice, and eliminated the seasoning packet loaded with craving inducing food additives and excessive sodium. I invite you to take a Protective Diet style culinary trip to Puerto Rico with Arroz con Gandules.
• Sofrito Premium PD Recipe Sofrito is a blend of sautéed or roasted finely diced aromatic ingredients that are combined as a concentration of flavors used to build delicious ethnic dishes. It is popular in many cultures and varies with the use of red or green peppers, the use of tomatoes or not, and varying spices and herbs. This recipe is based on a traditional Puerto Rican version used to start a classic rice dish called Arroz con Gandules or to add to simmering beans. Many generations have passed since its creation and the flavor-building step to making modernized Sofrito that tastes like Abuela's (Grandma's) has been lost. Protective Diet is bringing it back and into kitchens around the world to celebrate the tradition of Puerto Rico's infusion concentrate that is loaded with protective ingredients and flavor.
• Beans and Rice Premium PD Recipe This recipe is designed for ease in preparation of the energy-packed starch component of a Protective Diet 50/50 Burrito Bowl. Serve it as a no-fuss side dish to complement Garlic Greens, Fajitas or Beef-less Tacos. This recipe comes together using PD Pantry staples along with tips to dress it up on the days you have a couple extra minutes and want to get creative. This is a perfect starter recipe for a beginner in the kitchen, as well as a perfect staple recipe for anyone just getting started on a plant-based diet.
• Hoppin’ John Premium PD Recipe This classic dish from the Carolinas is enjoyed year round, but traditionally served and celebrated throughout the South on New Year's Day as part of a feast to grant everyone a prosperous New Year. Prosperity is symbolized across this classic Southern plate with black-eyed peas to represent coins, collard greens to symbolize American currency, and cornbread is golden like bars of gold. This year I am introducing health to this classic plate of American history. I have eliminated all the fat and highlighted the delicious rich flavors of the South with this quick-prep pressure cooking or stovetop recipe. Protective Diet makes it possible to enjoy special holiday meals and our prosperous New Year ahead in the best of health.
• Salsa Criolla Premium PD Recipe This Peruvian relish-style condiment is my new favorite obsession. Traditionally served with beans, rice, potatoes or on toast, it fits perfectly into a Protective Diet. This fresh flavored, beautiful and tangy topping will dress up the simplest starches. Onions are alliums and known for their cancer protection. This recipe will have you stocking up on red onions and savoring this special Peruvian topping filled with protection. Top a toasted Everything Bagel, a bowl of hot rice and beans, a Cheater Baked Potato, fill up a Soft Pocket Bread, or layer it on a taco or in a burrito bowl.
• Roasted Salsa Verde Premium PD Recipe Authentic green salsa at its finest and easiest. Roasting adds a depth of flavor and eye appeal that will make you the honorary authentic homemade salsa expert among your friends and family. Stash this easy-prep flavor-filled condiment in your refrigerator door to spice up a breakfast of Hash Browns a la Florentine, top a Mexican Pizza or layer on PD plant-based Fajitas.
• Tamales Premium PD Recipe I have simplified the technique, eliminated the pork lard, and reduced the cook time using a pressure cooker to allow you to have ten perfectly cooked hot tamales on the table within the hour. The tamal traces back to the Ancient Maya People who prepared them for feasts and used them as portable food to support their armies when traveling. Traditionally they are made of starchy corn-based dough filled with vegetables, chiles, fruit, meat or cheese and wrapped in a leaf and steamed. My Mexican girlfriends back in Chicago enjoy making tamales wrapped in cornhusks on Christmas Day. The entire family, including mothers, brothers, sisters, fathers, nieces and nephews, surround the table to fill and roll 200 of them. It is a special family gathering to visit, laugh and catchup on all the latest gossip. This tradition is very special and tamales offer them more to unwrap than just presents on Christmas. The holiday is not complete without unwrapping cornhusks filled with masa and delicious fillings. I have included both a traditional cornhusk version and the tropical tradition from Veracruz and the Yucatan Peninsula of wrapping them in leaves. This variation is perfect for anyone who is having a hard time finding dried cornhusks or that would like to increase the greens in their diet.
• Plant-Based Étouffée Premium PD Recipe We’ve made this dish butter-free and plant-based to bring the fantastic rich flavors of the south to Protective Diet Students across the globe. We are celebrating this popular dish that is traditionally enjoyed in the southern half of Louisiana as well as coastal Mississippi. Depending on where it is made, it can be flavored with either Cajun or Creole seasonings. The seasonings are similar, but the difference is in the darkness of roux made with butter and flour. I have found a way to cut the flour and butter and serve all the rich flavors to pay homage to both Creole and Cajun cuisines of the South. Serve this classic dish over rice with a side of crispy Garlic Toast and I guarantee you'll be transported to the Deep South.
• Sweet Tea Premium PD Recipe Drinking sweet tea is one of the oldest, most beloved Southern year-round daily traditions. It is brewed strong, heavily sweetened and served over a mountain of ice. It is known as the house wine of the south. Asking a Southerner to give up their sweet tea can put the brakes on their willingness to adopt a sugar-free Protective Diet. I understand there is much more to this beverage than just being sweet and refreshing. It is tradition and part of their mealtime ritual. This Sweet Tea recipe is the perfect beverage replacement solution for many getting started on the 30-Day Detox and Taste Bud Reprogram.
• Garlic Toast Premium PD Recipe Protective Diet Garlic Toast is quick and easy, savory and satisfying served alongside any of the Protective Diet pasta dishes, soups or salads. This recipe makes two slices, perfect for one to two diners, or multiply the batch and serve the entire family this crispy toast that complements any meal.
• Simple Syrup Premium PD Recipe Simple syrup is a liquid sugar used to sweeten beverages. Protective Diet has created a sugar-free simple syrup to sweeten up PD Strawberry Lemonade, make Summertime Sweet Tea a possibility and make PD holiday cocktail hour complete.
• Moscow Mule Premium PD Recipe This warming wintertime cocktail was created in 1939. The Moscow Mule peaked in popularity in the 50s, died off in the 70s, and has made a strong comeback with trendy craft cocktails and specialty beverage glasses becoming hip again. This refreshing lime-infused spicy ginger sipper received a total PD sugar-free makeover to keep us current with all the rage of crafty beautiful beverages.
• PD Cocktail Premium PD Recipe If you're hosting a celebration and you'd like to serve your guests a special beverage, here it is. This beautiful refresher will keep you on plan during cocktail hour. Allow yourself the comfort of a beverage ritual that is hydrating, satisfying and special to fill the void of sweet cocktail mixers or a soda pop habit.
• Fiesta Layer Dip Premium PD Recipe This warm or room temperature flavorful dip is quick to whip up for unexpected guests, hungry teens, or enjoy it yourself for a quick and easy dinner along with some fresh Baked Tortilla Chips. It may appear to be party food, but feel free to enjoy this dish regularly while you heal your body and slim down on your path to optimal health.
• Everything Bagels Premium PD Recipe Protective Diet Bagels are delicious hot and fresh or frozen and toasted. This recipe and technique video will have you easily making a double batch of fresh bagels on Sunday morning and restocking your freezer for quick toast and run breakfasts. Layer with Ultimate Plant-Based Mayo, Better Than Bacon, Lettuce and Tomato for a BLT or mix up a batch of Mock Tuna Salad for a lunchtime sandwich you and your kids will love.
• Cornbread Dressing Premium PD Recipe Savory Cornbread Dressing will warm up your holiday table with Southern tradition. Serve with Protective Diet Mushroom Gravy, Holiday Loaf, Classic Cranberry Sauce, Onion & Herb Smashed Potatoes, Creamed Corn, Green Bean Casserole and Creamed Kale for a traditional plant-based holiday feast your family will look forward to year after healthy year.
• Bolognese Sauce Premium PD Recipe This is the best oil-free "meat" sauce I've ever tasted. Bolognese sauce is a thick sauce with a greater proportion of meat to sauce layered with wine, stock and a small proportion of tomato sauce. This thick ragu originated in Bologna, Italy. I'm bringing the traditional flavors and textures of this complex sauce to your kitchen with the ease of preparation Protective Diet recipes provide. Put this plant-based recipe on the top of your list to prepare and serve over whole grain pasta or layer into Protective Diet Homemade Lasagna.
• Creamed Kale Premium PD Recipe Creamed Kale is a perfect way to encourage your friends and family to make room on their holiday plate for protective leafy greens served in a rich flavorful sauce. They will give thanks when they find out this creamy side dish is guilt free. This dish can take center stage on your weekday plate any time of the year using any leafy green of your choosing. Serve it over brown rice, whole grain pasta, or mashed potatoes and you'll be enjoying a quick and easy unforgettable hearty meal that will be added to your most requested list.
• New England Chowder Premium PD Recipe This is the best vegan, fat-free, creamy and flavorful stick-to-your-ribs soup I've ever had. It's the kind of soup that is so good it's worth hiding leftovers (if you have any) in the back of your fridge and heating them up when no one is home to share with. If hearty chowder is your favorite, this recipe will surely satisfy and keep you on track, achieving all your goals with a Protective Diet.
• Drop and Bake Biscuits Premium PD Recipe Growing up, my mother made Bisquick mix biscuits. I can remember how quick and easy they were to mix, drop and bake. We enjoyed them with her homemade soup or dipped in pot roast gravy. This whole grain Protective Diet version has quick mix and bake directions. Fresh hot Drop and Bake Biscuits will transition a simple bowl of soup in to a meal supported with satisfying whole grains. These biscuits take me back in time with a flavor and texture just like the ones I grew up with.
• Cream of Celery Soup Premium PD Recipe This was one soup I loved straight from the can. The Protective Diet version has the delicious flavor and thick creamy texture without any of the additives, fat or dairy of the original. The creamy component in this recipe is grain free and will surprise many to find it is made with lentils. This soup is hearty and high in fiber, plant protein and useable energy.
• Cuban Black Bean Soup Premium PD Recipe This is a perfect go-to, one-pot, grain included, quick-prep recipe that only takes 15 minutes to toss together. Morning set-it-and-forget-it recipes make Protective Diet dinners easy and delicious using a slow cooker, or set the time delay on your electric pressure cooker. Take full advantage of this life changing time saving pressure-cooking feature. Set it to switch on as you are leaving the office, church or gym. Arrive home to a healthy, hot and hearty flavorful pot of Cuban Black Bean Soup tonight.
• Cabbage Soup Premium PD Recipe This is a bacon-free and dairy-free remake of my father's family-famous cabbage soup. The smell of it simmering evokes delicious cool-weather memories of my childhood. The exciting and rare times my dad put down the hammer and picked up a whisk were so memorable. I adored watching him cook and take over the kitchen. My mother was a permanent fixture behind the stove, so to see him in her place was odd and lots of fun. I hope our PD dads can use this soup recipe to carry on the tradition of making a fun family memory of dad cooking in the kitchen.
• Cream of Chick’N Soup Premium PD Recipe A replacement for the soup classically served at banquet hall events and at home out of the can, this soup has the creamy texture and hearty flavor I’ve missed since going vegan. Enjoyment on a low fat oil-free plant-based Protective Diet has escalated to a new place of familiar delight with this recipe and new nutrient dense technique to create this classic creamy soup.
• Annatto Rice Premium PD Recipe Annatto is a popular spice used in Central and South America. It complements dishes with its beautiful rich deep orange color, mild flavor and protective carotenoids specifically called Bixins. These powerful antioxidants protect eyes from cataracts and blindness, defending the body from free radicals. This spice is also commonly used by natural cosmetic companies. I used it to add body and richness to this Caribbean and South American inspired rice dish that is complete with stovetop or pressure-cooking instructions. Enjoy it as a main dish or serve it on the side with Protective Diet Chorizo Tacos.
• Cornbread Premium PD Recipe This cornbread recipe has savory & mild or spicy & exciting variations to choose from. Mix up a warm and hearty golden pie of whole grain Corn Bread in less than ten minutes. This moist and hearty bread complements Protective Diet soup, salad and chili.
• Sweet Onion Vinaigrette Premium PD Recipe This flavorful and slightly sweet oil-free full-bodied salad dressing was created to dress up any salad combination for under 100 calories per batch. You heard it right! Under 100 nutrient dense calories per 16 ounces of delicious restaurant quality dressing. Oil-based salad dressing is an empty calorie weight loss setback. With this recipe I have created a delicious solution to eliminate salad dressing sabotage. Sweet Onion Vinaigrette's satisfying flavor and texture will encourage you to pour it on heavy, while you enjoy more salads, increase antioxidant protection and speedup your progress on a Protective Diet.
• Grilled Steak Fries Premium PD Recipe I've had the pleasure of using a steam oven during in-home cooking lessons. These are the latest and greatest appliances in gourmet high-end kitchens. After spending time playing with steam ovens, I'd dream of how wonderful it would be to have one. Then I realized I already do, and so do the majority of my students! I raced into the test kitchen and perfected this amazing time-saving technique to make golden grilled steak fries with just 5 minutes of grill time and the assistance of steam. This recipe is perfect for hot summer days when you want to keep your kitchen cool, spend some time outside, save energy and enjoy crispy potatoes. Blend up some PD Sweet & Spicy BBQ Sauce for dipping or shortcut the Buffalo Potato Wedges recipe with this awesomely simple, time and energy saving technique.
• Speedy Steak Fries Premium PD Recipe I've had the pleasure of using a steam oven during in-home cooking lessons. These are the latest and greatest appliances in gourmet high-end kitchens. After spending time playing with steam ovens I’d dream of how wonderful it would be to have one. Then I realized I already do, and so do the majority of my students! I raced into the test kitchen and perfected this amazing time-saving technique to make golden steak fries with just 20 minutes of baking time and the assistance of steam. This recipe is perfect for hot summer days when you want to shortcut running your oven, save energy and enjoy crispy potatoes. Blend up some PD Sweet & Spicy BBQ Sauce for dipping or shortcut your Buffalo Potato Wedges with this awesomely simple, time and energy saving technique.
• Chorizo Tacos Premium PD Recipe In Mexico, tacos are spicy and simple. Fresh corn tortillas layered with meat, onions, fresh cilantro and a squeeze of lime. On a Protective Diet, you will be transported to many cultures, Mexico being one that is close to my now thankful healthy heart. Chorizo is a very spicy sausage that is often removed from the casing and crumbled. This version is free of pork, saturated fat, and the cholesterol of the original. Serve up traditional Mexican flavor in street food fashion with Protective Diet Chorizo Tacos.
• Taco Slaw Premium PD Recipe Fresh, crunchy and cooling would best describe this quick-prep flavorful slaw. This recipe transforms simple Protective Diet tacos from good to gourmet with just four inexpensive ingredients. Cabbage offers our cells serious protection, but it is one of the most overlooked values in the produce section. Pick up a cabbage this week. It will stay fresh in your fridge waiting for you to try this simple and delicious recipe. Perfect for your next potluck or taco tailgate. All you need is fresh tortillas, a can of oil-free refried beans and quick to prep Taco Slaw for an awesomely fresh Taco Party tonight.
• Cheater Baked Potatoes Premium PD Recipe I grew up before microwaves in a time when baked potatoes were slow baked in the oven. My mother's potatoes were fluffy inside with a crispy outer skin achieved with a coating of artery clogging Crisco. I want to bring back this simple childhood favorite, but give it a modern shortcut that eliminates the wasted energy of oven baking for an hour or more. The microwave is not part of my practice and will not produce crispy skinned potatoes. This recipe is oil-free and produces a beautiful crispy baked or grilled potato in about 30 minutes, using only 15 minutes of hot oven or grill time. This is a solution to keep your house cool and energy use low.
• BBQ Chick’N Breast Premium PD Recipe Protective Diet BBQ Chick'n Breast satisfies my love of grilling outside along with my desire for tender sweet and spicy BBQ. This surprisingly simple and innovative recipe is perfect to enjoy served alongside summer fresh Grilled Corn and Creamy Mustard and Herb Potato Salad. Layer it on a PD Soft Burger Bun with all the toppings to pack up for an amusement park tailgate, or start chopping and slice it to create a BBQ Chick'n Ranch Salad.
• Broccoli in Garlic Sauce Premium PD Recipe This recipe is one of my favorite weekly quick and easy, flavorful and satisfying go-to recipes. It uses Protective Diet pantry staples and only requires one fresh ingredient that you can even replace with frozen veggies. The star is the shiny dark brown gravy infused with delicious garlic and ginger. This recipe will give you many options and variations to keep you happily enjoying an abundant amount of protective vegetables.
• Strawberry Corn Cakes Premium PD Recipe These golden berry-filled corn cakes are fun to make and perfect to prepare when sweet strawberries are in season. This recipe was inspired by a visit to the beautiful strawberry fields of Carlsbad, California. I combined my love of corn, fresh berries and a take-it-and-go style breakfast cake. I suggest you find the time to slow it down and enjoy these topped with Protective Diet's thick and creamy Greek Yogurt, along with extra berries for dipping.
• Fire Sticks Premium PD Recipe When you think hot & spicy, does your mouth water or do your eyes weep with tears? If you can’t make it through another bland, boring, spiceless lunch, give these spicy carrot sticks a try. They are fun and easy to make and create lots of excitement in your mouth. These crunchy hot sticks will have you breaking a sweat and feeling fantastic from the endorphin rush that spicy foods provide. Bring a jar along on a picnic or the next BBQ you attend. They will add a little excitement to the party.
• Plant Based Yogurt Premium PD Recipe Leave it to the team at Protective Diet to come up with the healthiest and easiest low calorie plant based yogurt recipe free of chemical additives. It takes less than one minute to prepare and costs under $2.00 per quart. Get your yogurt makers ready, because we have come up with some exciting recipes using this yogurt as a star ingredient.
• Grilled Mini Party Pizzas Premium PD Recipe Grilled pizza is one of my favorite meals. These mini pizzas are simple and easy to assemble in minutes with my no-roll technique featured in the video. If you don't have a grill, see the Protective Diet Quick Bake Mini Party Pizza recipe. This yeast-free and gluten optional crust makes homemade pizza a no-fuss no-mess recipe perfect for a quick dinner with gourmet appeal to impress your Foodie friends.
• Quick-Bake Mini Party Pizza Premium PD Recipe At last we have a homemade, no-mess, yeast-free, no-rise, no-roll, quick-bake pizza with a gluten-free option. I perfected what real Chicago thin crust pizza is all about, crispy on the bottom with a slight chewy tenderness under the sauce. These are fast to prep and quick to bake. Mini Party Pizzas are delicious layered with a couple of classic ingredients for an after school snack, or top them with endless gourmet pizza options the next time you entertain friends Protective Diet Style.
• Fresco Pizza Sauce Premium PD Recipe Fresh, light, and simply delicious best describes this classic Italian pizza sauce made up of three Protective Diet Pantry staples. Mix up a batch and keep half in your fridge to top Quick Bake Party Pizza and freeze the other half in a silicone muffin pan or ice cube try and defrost as needed for Grilled Mini Party Pizzas in weeks to come.
• German Potato Salad Premium PD Recipe This warm potato salad was a specialty of my mother’s. It may have been the bacon rich recipe that started the onset of our heart disease. Now we are both celebrating our health, clear of blockages and our artery walls are smooth thanks to the daily practice of a Protective Diet. I owe the remake of this comfort food favorite to my mother who exposed me to the original flavor profiles and my brother who requested it every chance he had. The flavors and fragrance of the vinegar and onions take me back to childhood when health wasn't a thought and bacon wasn't associated with destruction.
• Summertime Slow Cooker BBQ Beans Premium PD Recipe These aren't ordinary open the can and warm um up style baked beans. They have gourmet Foodie appeal along with traditional flavors. Make them for an exciting addition to a summertime BBQ. This easy prep, set-it and forget-it recipe is perfect for hot days when turning on the oven isn't an option and you'd much rather be outside playing grill master than indoors checking on a side dish.
• Breaded Artichokes Premium PD Recipe Artichokes top the chart for protection in the form of high antioxidant value. My goal was to create an easy, quick prep, and flavorful way to get this fun to eat super food on your table. I know I've achieved it with this gluten free oven baked recipe. Watch the preparation technique video and apply my shortcuts to make artichokes your easy prep favorite this spring, summer and fall.
• Italian Anisete Biscotti Premium PD Recipe I grew up eating these Italian sweet biscuit style cookies with my father. They were one of his favorites, so of course they became one of mine. I gave these old-fashioned twice-baked cookies an egg-free, fat-free and sugar-free Protective Diet Style makeover. Biscotti are perfect for a whole grain breakfast on the go, to pack in a lunch box, or with afternoon tea.
• Mandel Bread Premium PD Recipe This is an oil-free, egg-free and sugar-free remake of a traditional Jewish crisp desert bread. The Yiddish word Mandelbrot literally means almond bread. There are many flavor variations, most commonly chocolate chip and vanilla or cinnamon and sugar. This bread is a twice-baked crispy sweet biscuit similar to Italian biscotti. Mandel Bread is perfect served with tea or a PD Latte complete with the added bonus of whole grain nutrition.
• Fish-Less Sticks Premium PD Recipe This is a quick prep comfort food favorite for both kids and adults alike. Crispy Protective Diet Fish-Less Sticks dipped in creamy dairy-free health promoting PD Tartar Sauce will have everyone cheering for more. I recommend doubling the batch, as you can never have enough for your little dippers. These are a perfect solution for packing exciting kids’ lunch boxes. They are naturally gluten-free and loaded with phyto-chemicals to defend and protect the body.
• Filet-No-Fish Premium PD Recipe Slip this crispy coated, tender filet into a soft PD Burger Bun layered with PD Creamy Tartar Sauce. This is a home-run sandwich with delicious familiar flavors and awesome eye appeal. There’s no guilt in this un-fried fish-less patty filled with whole plant nutrients and gluten-free whole grains. Enjoy knowing you are reducing your risk of disease, as well as reducing the destruction of our planet from over-fished seas and dead sea floors due to fish farming.
• Creamy Coleslaw Premium PD Recipe This is Protective Diet’s new and improved recipe for coleslaw. Creaminess with a little sweet zing makes it sure to please adults and children alike. Cabbage is a cruciferous vegetable and is known to defend our body against cancerous toxins such as dioxins. It is my goal to have the powerful defense of this affordable veggie on your plate more often with Protective Diet Creamy Coleslaw.
• Tartar Sauce Premium PD Recipe Creamy and delicious dairy-free Protective Diet Tartar Sauce is almost too good to be true. Enjoy this tangy spread layered on a Filet-No-Fish Sandwich or wake up your inner child and scoop it up with some Fish-less Sticks. Don’t stop there! Use it in place of PD House Mayo in the Mock Tuna Salad. Tartar sauce was always a fattening guilty pleasure for me. Now I enjoy it freely while I promote my immune system with a Protective Diet.
• Pickle Relish Premium PD Recipe Protective Diet Pickle Relish is sweet and tangy without the sugar, additives and dyes found in typical relish. Top off a PD BBQ Burger, give your “Tuna” Melt a zing, or whip up some unforgettable dairy-free Tartar Sauce. This relish will stay fresh for a month. It’s so delicious, it probably won’t last a week in the door of your refrigerator.
• Strawberry Lemonade Refresher Premium PD Recipe Sip on this Protective Diet sugar-free Strawberry Lemonade to cool off and rehydrate this summer. This blended up beverage is made of pure antioxidant rich ingredients and nothing else. Perfect to serve at a party or bottle up and treat yourself right at the gym.
• Banana Cream Pie Bites Premium PD Recipe These little Banana Cream Pie Bites are a perfect breakfast on the go or after school snack. Kids will love to help assemble them with my fast and efficient prep technique. Top a Frosty or a PD Ice Cream sundae with these naturally super sweet and crispy gluten-free golden nuggets.
• Better Than Bacon Premium PD Recipe I’ve heard many say they are vegan, except for bacon. I just can’t seem to get my mind around watching people eat animal fat without fearing for their lives. Didn’t they get the memo? Bacon producers have confused the consumer into thinking bacon is healthy to eat if it is organic and nitrate-free. This is a huge distraction from the fact it increases the risk of premature death of humans. Adolescents are challenged with the beginning stages of heart disease and the loss of their parents prematurely due to the consumption of saturated fat and cholesterol. Despite this, bacon has risen in popularity amongst foodies, chefs and tops just about every dish at restaurants. Premature death from heart attacks happens once every forty seconds. I would like to intervene and reduce risk of death due to poor food choices with Protective Diet’s version of Better than Bacon. It has the smoked, apple, salty flavor without the risk of sudden death. Growing up I adored a very processed style of bacon called Sizzle Lean. I layered it with mayo, garden fresh tomatoes, leaf lettuce and warm toast. I’m thrilled to have created this simple and totally delicious recipe to satisfy my memories for comfort food favorites like bacon. Every week a Protective Diet becomes more sustainable with the addition of recipes to keep you on track while achieving and maintaining optimal health.
• Falafel Premium PD Recipe If you’ve experienced the awesomeness of falafel, you must be excited to get your hands on this oil-free recipe and start planning your Middle Eastern feast. If you haven’t had the pleasure of enjoying one yet, I would like to describe what they are. They are basically the hushpuppy of the Middle East. Flavorful, deep fried nuggets packed with copious amounts of nutrition. When I was creating this recipe I watched as Middle Eastern men chopped herbs and soaked beans. I had been enjoying these fried nuggets for years and had no idea how ridiculously healthy the ingredients were. I cut the oil out and man-oh-man we have a nugget of protection. I was combining all the ingredients each one more powerful and protective than the next, and remarking I should eat a PD falafel every day.
• Popcorn “Shrimp” Premium PD Recipe Breaded, baked, crispy, and delicious PD Popcorn “Shrimp” is one of my new favorite recipes. Set down a basket of these little, golden, crispy, surprisingly gluten-free, indulgent-tasting nuggets and you’ll rename them Disappearing Popcorn “Shrimp”. This is a perfect party starter. Confuse your friends and family with this fried food classic. They will think you gave up on your Protective Diet and wonder what you’re doing to look so healthy and slim.
• Nacho Waffles Premium PD Recipe Easy two-ingredient corn waffles are fun, inexpensive and rewarding to make. Top them with exciting and colorful Protective Diet Loaded Nacho toppings, Veggie Chili, Sloppy Jerry’s or serve them plain and simple with a cup of soup or salad. Enjoy these golden, whole grain, gluten-free cakes for breakfast, lunch, dinner or freeze them for quick fixes on busy days. For years I avoided toxic non-stick irons and sandwich presses. When ceramic waffle irons were invented, all my healthy waffle dreams were answered. Thanks to new ceramic technology, we have healthy, oil-free, fun and fabulous waffles on a Protective Diet.
• Freezer Fries Premium PD Recipe Baked fries are great, but they are missing the convenience and texture of the pre-cut take & bake fries from my grocer’s freezer. As a longtime vegan, I miss standing in the freezer aisle trying to decide between crinkle cut or steak fries. I finally figured out the secret for perfect freezer fries minus the chemical food additives, oils and the expensive price tag. This recipe will have you hoarding potatoes, filling your freezer, saving time, money and slimming down while pleasing your kids Protective Diet Style.
• Balsamic Roasted Veggie Salad Premium PD Recipe I always adored meal sized salads in restaurants. Then I found out some of these salads had just as much fat and sugar in them as a burger and a milkshake. I cut out the cheese, bacon, chicken, crispy croutons, oily grilled veggies and the fat filled vinaigrette. My favorite restaurant salads went from exciting to a boring plate of greens with a lemon wedge. When my student Andy requested a Protective Diet makeover for his favorite takeout lunch salad, I was all over it. He described this delicious salad with Mexican flair and I was excited to recreate the healthiest version for him. This salad is a complete meal loaded with grilled south of the border flavors.
• Classic Balsamic Vinaigrette Premium PD Recipe Oil-free full-bodied salad dressings are my specialty. An incredible dressing can transform tender leafy greens into something to look forward to. This has all the classic flavor of a delicious balsamic vinaigrette. It shakes up, pours on and dresses veggies just like an olive oil based dressing. The full batch contains less caloric value than just one tablespoons of a store bought balsamic vinaigrette. Feel free to pour it on and enjoy eating your way to a slimmer healthier you.
• Fire Roasted Corn Premium PD Recipe This corn will add sweet roasted flavor to salad, soup, layered on Mexican Pizza, Beef-less tacos or Loaded Nachos. Do not be intimidated by this recipe. With my fast and easy roasting technique you will easily master Fire Roasted Corn like a pro. It is one of the easiest and most flavorful single ingredient recipes.
• Broiled Veggies Premium PD Recipe Growing up in Chicago, our outdoor grilling weather was limited to a third of the year. Those winters were long, so we used the next best thing, our oven broiler. I look at my broiler as an upside down grill. The only difference is the heat is coming from the top instead of the bottom. I love it and have enjoyed indoor BBQ deliciousness my whole life. This recipe will open your eyes up to what an awesome tool an oven broiler is, especially when it’s a cold day in January and you’re in the mood for summertime BBQ. Start off with some delicious grilled veggies. Use them to top a salad or dress up a creamy dish of Fat Free Fredo. This technique is fast, easy and so rewarding.
• Salad Chips Premium PD Recipe I’m always trying to duplicate my favorite restaurant salads. Those salads were huge and loaded with different textures, sauces, and dressings. They were my weaknesses when dining out before adopting a Protective Diet. They were serious waistline expanders, topped with sugar- and fat-filled dressings and fried crispy toppings. I was always drawn to the ones topped with crunchy chips or fried wontons. Now we have awesome oil-free, full-bodied PD vinaigrettes and crunchy starch-based oil-free add-ins. These crunchy, gluten-free salad chips transform a simple salad into a satisfying energy producing-meal filled with whole grain corn. Bake a double or a triple batch and set yourself up for a week of unforgettable salads that will satisfy like a meal.
• Pickled Pepper Rings Premium PD Recipe Make a perfect salad garnish or add a fabulously spicy layer on a BBQ Burger with these pickled pepper rings. Slip some in a Green Burrito and enjoy the warmth and excitement. I’ve created a mild, colorful alternative for those who aren’t into sweating through meals. Spicy food connoisseurs, to mild and sweet, you’ll always have options on a Protective Diet.
• Veggie Soup & Dumplings Premium PD Recipe These dense and chewy dumplings are one of my childhood favorites. I can remember fishing for them out of a bowl of my mother’s homemade soup. Veggie Soup and Dumplings is a quick, simple, inexpensive, and perfect hearty, whole-grain home-cooked wintertime meal. If you are serving kids, skip the soup step and serve these dumplings topped with Protective Diet’s “Butter” Sauce or Mushroom Gravy. This is a perfect recipe to make when your pantry and refrigerator is bare and it is too snowy and cold to go to the market.
• Seasoned Crispy Crackers Premium PD Recipe Protective Diet crackers are gluten-free, flour-free, fat-free, flavorful, and easy to make with just one whole grain ingredient. Seasoned Crispy Crackers are an inexpensive and healthy way to scoop up PD Hummus, Mercury Free “Tuna” Salad, Skinny Chick In Salad or enjoy with sliced Notzzarella Cheeze and King Sauce. They cost just pennies to make and eliminate the fats, seeds, excessive salt, and food additives found in “healthy” packaged crackers.
• Tamale Pie Premium PD Recipe This family-style casserole is filled with hearty, Southwestern ingredients shaped into a savory pie. It’s simple to prepare, with spicy or mild options to please everyone. If you enjoy easy prep dinners with bold flavors, you’ll love PD Tamale Pie.
• King Sauce Premium PD Recipe This is the KING of all Protective Diet sauces. It is loaded with smoky, roasted flavor and just enough heat to use as a sauce for noodles, to top a rice bowl, layer in a Green Burrito, or squeeze on Home Fries. In the weeks after its creation, I found myself starting with the sauce and choosing ingredients to put it on to create simple, but deliciously flavored meals.
• Gyro Sandwich Premium PD Recipe I recreated this comfort food favorite for my mother and I and made it unbelievably healthy. I can remember having the Gyro splitting debate on the way to Greek place called The Works. My mom would always say “Do you want to split one?” We seldom did; half was never enough...and the sauce! Oh, how we loved the sauce! It was never enough to dip all my fries in. I’d always ask for extra on the side. It was a miracle when I came up with this special sauce, recreated without any dairy. Then I created a kind and delicious replacement for the traditional heavily-seasoned lamb served in a Gyro. I layered it up in a pita heavy with onions, tomatoes, sauce and a side of Oven Fries; I think I’ve put The Works to shame.
• Soft Pocket Bread Premium PD Recipe Chicago is home to a place called Pockets, specializing in dressed and tossed salads stuffed inside fresh baked pocket bread. I have recreated this delicious lunch special with Protective Diet Soft Pocket Bread. Each pocket weighs in at only 160 calories. Stuff them full of dressed salad and serve up a deliciously satisfying low-cal nutrient dense lunch. Protective Diet Pocket Bread is simple to bake and makes lunch packing easy.
• PD Latte Premium PD Recipe When we stop consuming coffee, our physical addiction to it passes within a day or two. The memory of the habit can be our biggest challenge. It will beckon us when we pass a shop and smell the intoxicating aroma of beans being ground or brewed. I encourage you to maintain this comforting ritual, but replace the coffee bean for this PD alternative that is full of roasted flavor. Eliminating coffee will even your mood, and will help you achieve your ideal body weight without the struggle from sugar cravings triggered by afternoon caffeine withdrawal.
• Shortcut Potatoes Premium PD Recipe I love simple baked potatoes with salads or topped with Veggie Chili, Cheeze Sauce and Sour Cream Dream. I never seem to have a full hour to wait for them to bake, so I created this recipe that produces an even tastier baked potato in half the time. I pack them in my purse, pocket or gym bag to replace expensive additive-filled, packaged snacks and protein bars. They are perfect for when hunger hits and a meal isn’t convenient. Always be prepared with a snack; you never know when you may be delayed in traffic or miss a flight. Shortcut Potatoes have saved me on many occasions when a quick and easy meal or emergency snack is in order.
• Whipped Lemon Fluff Premium PD Recipe The fluffy texture of this no-bake dessert reminds me of the Dream Whip creations I adored in the 70s. The fresh & light citrus berry flavor will have everyone lining up for a seconds. The ease in preparation, and health-promoting sugar-free ingredients will have you happy to oblige. Whipped Lemon Fluff looks impressive with the addition of a simple swirl and playful design. Layer up this fluffy light mousse in individual dessert cups, to make serving dessert easy.
• Cream of Broccoli Soup Premium PD Recipe This deceivingly indulgent, rich-tasting cream of broccoli soup is a perfect wintertime meal to keep you slim and slipping into your ski pants with room for extra layers. Enjoy the easy recipe with preparation options for the stove top or the pressure cooker. When spring arrives and asparagus is abundant, make an even swap for the broccoli and enjoy the season’s bounty.
• Buffalo Cauliflower Premium PD Recipe Serve up the protection of this cruciferous powerhouse in spicy junk food camouflage. Buffalo Cauliflower is easily prepared in less than ten minutes and bakes allowing just enough time to blend up a batch of delicious, dairy-free Creamy Ranch Dressing for dipping.
• Pepper Poppers Premium PD Recipe Breaded & baked, spicy or mild, Protective Diet has the perfect Super Bowl half time snack for everyone. Serve these easy-to-assemble impressive starters and introduce your friends to what a PD is all about. This is the ultimate in whole plant based health food disguised in junk food camouflage. Most people won’t believe you are eating jalapeño poppers and slimming down until they see it for themselves.
• Queso Dip Premium PD Recipe Hot cheezy dip that is perfect for a party, Sunday football or dinner for one. This dip is so health promoting I invite you to enjoy it for dinner. After you experience how deliciously indulgent it tastes, there will be no encouragement needed. It cooks in just 15 minutes, the same time it takes to bake batch of Baked Tortilla Chips.
• Flower Water Premium PD Recipe This gorgeous, ruby red, zero-calorie beverage tops the charts with antioxidant power leaving green tea in the dust. Hydrating and freshly tart, this elixir will protect your immune system with the unmatched, powerful defense of flower power. This is the signature beverage on a Protective Diet and is what everyone is sipping on. Fill you gym water bottle or serve it at dinner in a wine glass. The beautiful color will have everyone asking you how to make Flower Water.
• Black Bean Chili Premium PD Recipe This budget and time-saving recipe made with dried black beans is easy to toss together. Prepare it slow cooker-style without your supervision, or enjoy the pressure cooker option which will have this filling chili ready for serving in under an hour. This chili is hearty, thick and filled with flavors of the southwest. It is complete with options to keep it flavorful and mild or spicy and exciting.
• Orange Chick’n Premium PD Recipe This sweet, sticky & tangy classic Chinese Orange Chicken dish received a special Protective Diet make-over. It looks just like the original and the sauce will have you second guessing if it’s the real deal. After you’ve made PD Orange Chick’n, you will understand why so many people are happily achieving and sustaining their health goals with Protective Diet.
• Granola Bars Premium PD Recipe Protective Diet granola bars are a low-cal, nutrient-dense, nut-free, sugar-free and fat-free snack or breakfast on-the-go. These are the perfect alternative to eliminate expensive, additive-filled, packaged protein bars out of your routine. Bake and freeze these whole grain bars of energy for when you need some quick fuel or the kids need a fast snack.
• BBQ Riblets Premium PD Recipe These tasty and tender faux BBQ ribs can be served up year-round, prepared indoors or out. Drive your neighborhood wild with the smell of this sweet & spicy sauce grilling or bake them up during a snow storm for a good old winter time BBQ.
• Pressure Cooker Pasta Dinner Premium PD Recipe This is a pressure cooking one pot dream come true. Your Protective Diet Pantry will have all the ingredients needed to simply toss together this easier-than-easy dinner that tastes oven-baked and smells divine. Add this simple recipe to your weeknight meal rotation and enjoy smiles from satisfied diners all around the table.
• Stuffed Mushrooms Premium PD Recipe This easy-to-prepare starter will be a hit at your next fancy cocktail party or will easily get their attention at half time during the football game. These single bite button mushrooms are packed with a spicy or mild Italian “Sausage”-style filling. These are stuffed mushrooms with a Chicago flare.
• Pico de Gallo Especial Premium PD Recipe Enjoy this special starter on Baked Tortilla Chips or serve it as a main dish on crunchy baked Tostadas. Bright in flavor and color, this dish is loaded with the anti-cancer benefits of cruciferous veggies. Make it mild or turn up the heat and stimulate those feel-good hormones called endorphins. This recipe is special just like it’s name as it was created and served to Jerry and I by our dear Evelia Cruz.
• Homemade Lasagna Premium PD Recipe My guess is that you never expected to be enjoying lasagna and achieving all your health goals while slimming down. You definitely never thought you’d be cutting costs by making your own fresh pasta. It sounds like a project, but trust me it isn’t. I think Italian women just play it up that they are working hard all day in the kitchen when it comes to making homemade noodles. I also think you should, too. After you quickly roll out these noodles and layer them up to bake, put a sign on the kitchen door that says keep out. Put your feet up and have a cup of tea. You’ll have everyone thinking you’re working so hard to create a masterpiece from scratch.
• Pho Premium PD Recipe I have paid great respect to this beloved Vietnamese soup by keeping all the unique spices exactly the same, and removing all of the saturated fat found in the original. This big bowl of clear, dark, flavorful broth, filled with noodles and the excitement of the aromatic fresh toppings will have you simmering up a batch on the regular.
• Ultimate Plant-Based Mayo Premium PD Recipe Protective Diet sandwiches are now even better with this Ultimate Plant-Based Mayo which is so deliciously creamy, simple and inexpensive to make. I’ve enjoyed the PD House mayo and the PD Whipped Miracle Spread, but this version has become my absolute favorite. My taste buds have come alive after years of practicing a diet free of fats and sugars, and low in sodium. This version is creamier and milder, just like traditional mayo. I tossed this into Skinny Chick In Salad, topped a BBQ Burger, layered it on a Faux BLT, stirred it into a batch of Spinach Dip and spread it on a Green Burrito.
• Faux Bacon Bits Premium PD Recipe Dress up a simple baked potato or top a bowl of PD Split Pea Soup with this delicious and nutritious bacon bit replacement. Try a chopped salad tossed with PD Creamy Ranch Dressing and add crunchy bits of “bacon”. Life is good; we’re achieving all of our health goals and enjoying the flavors of bacon without the negative impact on our health, the animals or the Earth.
• Creamed Corn Premium PD Recipe As a child, this classic veggie side dish was a regular on my plate. Creamy, slightly sweet and savory, and topped with freshly ground pepper please! Protective Diet created a sugar- & additive-free version made with fresh or frozen corn that exceeds expectations of the familiar canned variety. Serve this delicious veggie side dish that kids and adults alike enjoy.
• Spices & Herbs Vinaigrette Premium PD Recipe This is a remake of an old favorite from the mall where I worked as a teenager. It was served at Loves, a pick your toppings salad take away place. This was the most popular dressing they served, light, sweet & loaded with spices & herbs. I loved Loves because they gave you the option of having your salad chopped. The small square chopped pieces allowed me to pour on this delicious vinaigrette, close the plastic salad box and give the salad a good shake. I’m thrilled to have a oil-free & sugar-free version of this dressing to shake up all my salads with.
• Butter & Herb Noodles Premium PD Recipe Kids and adults love these simple, quick and delicious noodles complete with the nutrition of whole grains and herbs. This recipe is more convenient than noodle packets, due to the no-cook sauce. You will save money and time with this go-to recipe made of Protective Diet pantry staples, while eliminating chemical food additives and fat out of your diet. This is a perfect meal when you’re hungry, short on time, the fridge is bare and cash is tight.
• Dill Dip Premium PD Recipe I grew up dipping into this creamy 70s style dip. My Auntie Cindy made it for every holiday and served it in a hollowed-out round loaf of deliciously fresh rye bread. This dip was loved by all the kids before dinner and guaranteed to spoil our appetites. We just couldn’t stop from dipping one more carrot, bell pepper or a cubed piece of fresh bread into this indulgent holiday starter. Serve up this healthy version for your family and friends, or enjoy it for dinner like I grew up doing during the holidays. One of the many benefits of a Protective Diet is that we can eat creamy dips, bread, and veggies and call it dinner on our path to optimal health while achieving our ideal body weight.
• Oat and Yogurt Parfait Premium PD Recipe Love at first bite was my experience with these ready-made grab and go colorful jars of breakfast. My schedule has become jam packed and this recipe makes breakfast a no brainer I can prep days in advance. The simple whole food ingredients are all stocked in your PD pantry and freezer. All that’s needed is a few minutes invested before bed, a couple jars and an appetite for these delicious refrigerator oats.
• Cauliflurkey Premium PD Recipe This is a perfectly kind, health-promoting and delicious centerpiece for your holiday spread. Play it up with a couple paper frill booties and give thanks for the healthy dinner you are about to enjoy.
• Holiday Loaf Premium PD Recipe At last we have a hearty main dish to serve up next to all of our favorite Protective Diet versions of traditional sides. Holiday dinners are now complete with a sliceable, savory loaf made of whole, plant-based ingredients. Ladle on the Mushroom Gravy, pass the mashed potatoes and enjoy your Holiday Loaf surrounded with all the trimmings.
• Classic Cranberry Sauce Premium PD Recipe This season I am thankful for my health and freedom from sugar addiction. My holiday meals are perfection with sugar-free cranberry relish served with Holiday Loaf, Stuff Yourself Stuffing, Green Bean Casserole and Smashed Potatoes. Celebrate any day of the year with a Protective Diet Thanksgiving feast.
• Applesauce Premium PD Recipe Unsweetened applesauce is used to replace oil in many Protective Diet baked goods. It takes less than a minute to whip up as little as a half cup of applesauce when you need it. In the fall when fresh apples are in abundance use them to make several cups for the kids’ sugar-free, all-natural, after school snack.
• Garlic Lovers Bread Sticks Premium PD Recipe Enjoy soup, salad and fresh baked bread sticks Protective Diet Style. Perfectly soft whole grain garlic bread sticks that are easy to make and dip in PD Pizza Sauce, accompany PD Minestrone Soup or to enjoy with a big salad tossed with PD Zesty Italian Dressing. I’ve created a simple way to keep bread sticks soft without adding white refined flour, isolated gluten, eggs, or oil. Now your soup and salad will feel like a complete meal with these warm sticks of garlic bread greatness.
• Vanilla Cupcakes Premium PD Recipe Protective Diet style birthday parties are sugar-free and totally on plan with these sweet golden personal cakes topped with PD Creamy Chocolate Frosting. Celebrate birth & life with the healthiest cupcake ever created. Birthday wishes do come true!
• Creamy Chocolate Frosting Premium PD Recipe Have you ever heard of frosting that will increase your fiber, iron and calcium intake and taste like chocolate heaven? Protective Diet has made guilt-free chocolate birthday wishes come true. It’s hard to believe this creamy whipped frosting is free of sugar and fat. Dip some strawberries in, spread it on toast and top with sliced banana, layer it on a Vanilla Cup Cake or frost up a pan of Breakfast Brownies. The entire batch of this frosting is only 548 nutrient dense calories compared to standard junk-filled jarred frosting at 1820 calories.
• Hand-Pressed Corn Tortillas Premium PD Recipe Homemade tortillas are slightly thicker than machine pressed and resemble gorditas. These round corn cakes are delicious served open faced topped with spicy Salsa Molcajete, creamy Unfried Black Beans, sweet Mango Salsa or any of the Protective Diet toppings and salads. Grill them as a starter at your next outdoor fiesta or cook them indoors using the stove top or oven method. Try my alternative press technique. It allows you to make these tortillas without the use of a traditional tortilla press.
• Creamy Garlic Dressing and Dip Premium PD Recipe This is my new all time favorite dressing. I am fortunate my husband loves it too. I found through experimentation and testing that if you both eat garlic you will cancel out each other’s dragon breath. This works out well, because we are both topping everything with it. I have increased my salad and raw veggie consumption since creating this awesome dressing. At meal time I’m lead by the question, What can I put the Creamy Garlic on?
• Green Burritos Premium PD Recipe This recipe will put fresh collards at the top of your weekly grocery list. A quick dip in hot water makes these protective greens mild, tender and easy to wrap.
• French Dressing Premium PD Recipe Sweet and tangy just like the original, but this one is free of sugar and oil that will cause you major setbacks in your health goals. Leave it to Protective Diet to create a replacement for the salad dressing kids favor most. Let them pour it on heavy, as it’s loaded with antioxidants, but shhh! Don’t tell them. Let them eat it up and be proud knowing you are power housing their immune system.
• Ruby Raw Kraut Premium PD Recipe Probiotics are found naturally on the surface of all fruits and veggies. Use this sauerkraut recipe to make them multiply with a simple process called lacto-fermentation. It’s fun and inexpensive to make your own raw, fermented, dairy-free probiotics. The health food store shelves are lined with expensive little jars filled with unique combinations. Take this simple, inexpensive recipe and get creative. How about ginger, garlic, beet, cabbage kraut? After making your first jar of Ruby Raw Kraut you will see how easy, delicious and rewarding making homemade sauerkraut can be.
• Crispy Herb Fries Premium PD Recipe These fries look and taste like junk food. Don’t be fooled; they are loaded with more cholesterol-lowering fiber than a serving of oatmeal, are rich in potassium and vitamin C. They fight off free radicals with antioxidant-rich herbs. You can enjoy Protective Diet fries daily while you eat your way to a slimmer healthier you.
• Butter Sauce Premium PD Recipe Stir up this quick and tasty no-cook sauce that makes a hot potato sing. Dress up those boring naked green beans with a toss in Butter Sauce. Kids will enjoy the addition of this condiment to turn frozen peas with a side of rice into an enjoyable complete meal. The ease and simplicity of this sauce will assist in achieving your health goals while practicing a Protective Diet.
• Hasselback Potatoes Premium PD Recipe These baked potatoes originated in Sweden created by chefs at the Hasselbacken restaurant. When serving them to kids you can have fun calling them Accordion Potatoes or Pill Bug Potatoes. The slices in the potato make it perfect for topping with PD Butter Sauce. These potatoes are so popular you can purchase a hasselback potato cutting board to make it easier to slice. Check out my trick to cutting them without the investment in any special equipment. Heat up the oven and get cutting these simple potatoes are sure to be a hit.
• Mexican Pizza Premium PD Recipe This quick, inexpensive and delicious personal-sized pizza recipe is a busy weeknight favorite. Divide this simple no roll, hand-pressed crust into two mini-sized, kid-pleasing pizzas. This crust costs under a quarter to make and assembles in less time than it takes to preheat the oven. Keep dinner quick and simple with two toppings or have a pizza fiesta with 10 toppings and invite all your friends.
• Not Yo Mama’s “Meat” Loaf Premium PD Recipe Back in the 70s my mom made a free formed meatloaf that she called The Blob. I created one with more eye appeal and improved nutrition. This loaf is loaded with flavor and texture, and slices beautifully. I think my mom will be as thrilled with this recipe as I am celebrating her anniversary practicing a Protective Diet. This recipe goes out to the moms and their Gen-X kids who ate The Blob.
• Onion & Herb Smashed Potatoes Premium PD Recipe Don’t bother making gravy for these bold mashed potatoes; they are awesome on their own. Use the slow cooker recipe shortcut and have these on the table in ten minutes. Creamy and loaded with flavor, your kids will be begging for PD Onion & Herb Smashed Potatoes.
• Slow Cooker Golumpki (Cabbage Rolls) Premium PD Recipe Enjoy this home cooked hearty Polish classic with a Protective Diet makeover. This recipe is complete with a technique video along with four cooking options including pressure cooking, slow cooking, stove top and oven baked methods. You’ll become a plant based chef in just one try with simple to follow directions using easy to find inexpensive whole plant based ingredients.
• Roasted Pomodoro Sauce Premium PD Recipe This sweet, roasted tomato sauce has a mild garlic flavor and is perfect to prepare at the end of the summer when tomatoes are abundant and garden herbs are at their peak. Protective Diet will spare your body empty fat calories with this oil-free recipe makeover.
• Hand Tossed Pizza Premium PD Recipe This homemade plant-based pizza won’t leave your kitchen covered in flour or your pants tight. This crust is puffy, and simple to roll out and bake up. Top your pizza pie with veggies you have on-hand or use the suggested toppings in the recipe. Don’t be intimidated by pizza dough; I’ve created this simple recipe to make a first-timer look like an expert.
• BBQ “Chicken” Pizza Premium PD Recipe Protective Diet has given California Pizza Kitchen’s most popular pie a low-fat and sugar-free plant-based makeover. This recipe is spot on with perfect sauce, hand-tossed style crust and all the toppings. Grill this crowd-pleasing pizza outdoors or bake it fresh in the oven. All Protective Diet recipes are loaded with health-promoting and waistband-slimming ingredients that offer protection to our health, the environment and all of the planet’s precious creatures.
• Creamy Cucumber Salad Premium PD Recipe Many have enjoyed the original full-fat and dairy-rich version of this salad prepared by their Grandmothers. With modern-day science, research has shown that dairy promotes cancer cell growth and breaks down our endothelium; however, we still want to enjoy the taste and tradition of this creamy recipe. Thanks to Protective Diet we can have it all! Grandma is probably shaking her head and laughing at what I’ve come up with to celebrate the memory of her delicious fresh summertime salad.
• Bruschetta Premium PD Recipe Enjoy the summer’s bounty of garden-ripe tomatoes with a fresh Italian twist. This topping is free of body-fat-promoting olive oil and cheese toppers of the traditional version. Loaded with bright flavors of fresh herbs and savory garlic, this bruschetta is full of color and deliciously satisfying, especially when served atop PD Soft Burger Buns.
• Ice Pops Premium PD Recipe When your kids hear the ice cream truck approaching the block, run to your freezer and reach for these Protective Diet sugar-free and dairy-free sweet, fruit-filled treats. Use refillable popsicle molds or make mini ice pops with disposable molds to serve at your next summer party. Kids and adults adore these cold and refreshing treats.
• Mango Con Chile Paletas Premium PD Recipe I adored these cold, refreshing, creamy popsicles with an exciting spicy finish, sold on hot summer days from push carts in Mexican neighborhoods throughout Chicago. When I hear the bells of the Paleta cart ringing, I run to my freezer and reach for the Protective Diet sugar-free and dairy-free version. If you don’t enjoy the spice of chile de árbol pods, leave them out and enjoy this creamy cold mango treat, mild and sweet.
• Original Awesome Sauce Premium PD Recipe Sriracha, the world’s most popular hot sauce has been given a Protective Diet makeover. Like the original, it is sweet with flavors of garlic and red chilies, but this version is free of additives, sugar and oil. I’m thrilled it is finally back in my refrigerator door topping Protective Diet Vietnamese Spring Rolls and hot bowls of PD Pho.
• Sweet Awesome Sauce Premium PD Recipe This sauce is a mild heat-free version of the original Awesome Sauce. I didn’t want any kids or spice opposed PD peeps to be left out of the Awesome Sauce excitement. Like the original it is sweet with flavors of garlic, but free of the spice. I encourage you to start your hot sauce training with this sauce as a base. Add a small piece of chili increasing the amount with every batch and before you know it you will be experiencing the endorphin rush the Original Awesome Sauce provides.
• Mini Pizza Puffs Premium PD Recipe These little oil-free Notzzarella Cheeze stuffed pizza nuggets are perfect for children of any age and make awesome football season game snacks. Present them in a parchment paper lined pub basket and they will never guess they are eating their way to optimal health with a Protective Diet.
• Slow Cooker Sloppy Jerrys Premium PD Recipe Sloppy Joes are all about the sauce. I made this version with a sauce so sweet and wonderful I had to name them after Jerry. These are perfect to prepare in the morning on a lazy summer day, when you don’t want to be indoors cooking over a hot stove. There’s nothing better than arriving home after a day at the beach to a smell that will have you and the kids lining up for dinner. Toast up some PD Burger Buns from the freezer and dinner is served. I hope this recipe gives all the hard working moms and dads a chance to go play and have fun this summer.
• ABC Taters Premium PD Recipe This recipe was designed for all of the awesome PD Kids. Let’s have some fun in the kitchen spelling out names, and creating heart and car-shaped potatoes to dip into Killer Ketchup and devour. These are easy to make, and we’ve eliminated the additives, oil and expense of store-bought frozen taters.
• Frozen Yogurt Premium PD Recipe This fruity and fluffy frozen yogurt is a summertime dream come true. Weighing in at less than 100 calories per serving, this frozen yogurt will cool you off with its refreshing tart flavor and light airy texture. Frozen yogurt is sure to become a favorite way to enjoy your next batch of homemade yogurt.
• Firm Notzzarella Cheeze Premium PD Recipe Protective Diet has created an oil and nut- free, nondairy shred-able and slice-able cheeze. Firm Notzzarella is perfect for pizza, adding to pasta dishes, topping lasagna, layering into quesadillas, or completing a “tuna” melt. This recipe is a major game changer for all who are practicing an oil and nut-free plant-based Protective Diet.
• Onion Sandwich Rolls Premium PD Recipe At last, we have soft whole grain onion sandwich rolls that taste great and are easy and inexpensive to make. I’ve created a simple way to keep my buns perfectly soft without adding white refined flour, isolated gluten, eggs, or oil. These beautiful 4 ounce buns are perfection at only 210 calories each and made with all whole plant-based ingredients.
• Mini Burger Buns Premium PD Recipe I’ve created perfectly soft and completely whole grain sandwich buns that taste great, are easy to make and are super inexpensive compared to the frozen health food store cardboard hockey puck versions. I’ve created a simple way to keep my buns soft without adding white refined flour, isolated gluten, eggs, or oil. These beautiful 2 ounce buns are perfection at only 105 calories each and made with all whole plant-based ingredients.
• Burger Buns Premium PD Recipe I’ve created perfectly soft and completely whole grain sandwich buns that taste great, are easy to make and are super inexpensive compared to the frozen health food store cardboard hockey puck versions. I’ve created a simple way to keep my buns soft without adding white refined flour, isolated gluten, eggs, or oil. These beautiful 4 ounce buns are perfection at only 210 calories each and made with all whole plant-based ingredients.
• Mini Burgers Premium PD Recipe These burgers are kid friendly in size, hearty and realistic in texture. Serve them up with PD Mini Burger Buns and you’ll have more room on your plate for all of the delicious side dishes at the BBQ, PD picnic or potluck. Both grilling and oven baking directions are included for year-round burger enjoyment. Make a batch to keep handy in the freezer, and eliminate the overpriced oil and preservative laden store-bought veggie burgers from your child’s plate.
• BBQ Burgers Premium PD Recipe Fantastic and easy to assemble, realistic looking and grillable fat free veggie burgers have been designed especially for the dietary and environmentally conscious, animal respecting PD-Ed students of the world. These hearty burgers are full of flavor, have a great texture and are challenging not to eat raw; I never seem to end up with a full half dozen. Both grilling and oven baking directions are included for year-round burger enjoyment. Make an extra batch and stock them up in your freezer.
• BBQ Tofu Kebabs Premium PD Recipe The smell of these easy to assemble summertime meals on a stick will leave your neighbors wondering if you have fallen off the healthy wagon and are grilling up something totally off plan. Toss these on the grill and those neighbors will be looking over the fence wondering what you are having tonight. This recipe uses a technique to change the texture of tofu into one even kids will love.
• Veggie Kabobs Premium PD Recipe Summertime meals on the grill are my favorite. I’ve come up with the perfect oil and sugar-free marinade that sticks to veggies and is loaded with flavor. Get some skewers ready and turn on that grill. It’s BBQ time!
• Grilled Veggie Marinade Premium PD Recipe The simplicity of grilled veggies is wonderful, but you must have an outstanding marinade that boosts their flavor, keeps them hydrated, creates beautiful grill marks, and that contains only oil-free whole food ingredients. I have just the perfect blend to keep those garden veggies slimming you down and strengthening your immune system all summer long.
• Roasted Corn Premium PD Recipe Summertime is here and fresh corn is abundant and sweet. Nature has provided a naturally perfect package in which to roast your corn. Kids love to peel back the husk to create a built-in handle. There’s no need to waste your time soaking or wrapping those ears; this is the most delicious and efficient recipe to simply roast corn. Serve it as a starter or side dish at your next cookout.
• Greek Soy Yogurt Premium PD Recipe This simple recipe transforms PD Plant Based Yogurt into a rich and creamy Greek-style yogurt that’s so thick it’s spreadable. The hardest part is deciding whether to use it to top a taco, as a dip for strawberries, spread on a sandwich, or just enjoyed plain with a spoon.
• Whipped Miracle Sandwich Spread Premium PD Recipe It’s been years since I’ve tasted the tangy zip of Miracle Whip, because of its sugar, dairy and high fat ingredients. With a little innovation and creativity, it’s made its comeback, PD style! This PD mayo-style dressing offers everything I remember about this classic sandwich spread.
• “Tuna” Melt Premium PD Recipe Protective Diet perfected a deli style mock tuna melt with oil and dairy-free mayo, to satisfy the health and environmentally conscious sandwich lover. Remove the toxic contaminants from your tuna sandwich and help save our over-fished seas. This recipe is sure to please, with all the texture and flavor of the traditional deli classic. Protective Diet will not rest until you’re provided with all of your comfort food favorites to guide you to optimal health, while protecting our beautiful earth and the animals.
• Buffalo Notzzarella Cheeze Premium PD Recipe Protective Diet has created an oil and nut- free, nondairy MELTABLE Cheeze! Notzzarella is perfect for pizza, adding to pasta dishes, topping lasagna, melting into quesadillas, or completing a “tuna” melt. This recipe is a major game changer for all who are practicing an oil and nut-free plant-based Protective Diet.
• Classic Cucumber Salad Premium PD Recipe This salad is simple, sweet and refreshing. It is my favorite way to enjoy summer’s bounty of garden fresh cucumbers. The sweet dressing is made without sugar or oil and amounts to zero calories. Serve this at the next potluck or backyard BBQ, or take it on a picnic. After tasting this salad, your friends will quickly understand how you’ve been successfully enjoying a Protective Diet.
• Pizza Sauce Premium PD Recipe This fast and flavorful pizza sauce has superior flavor to any canned sauce on the market. It will save you a couple of dollars per pizza along with the empty sugar calories, oil, dairy and food additives found in the leading brands. In just five quick minutes you will be dipping, spreading or topping something delicious with this rich pizza sauce.
• PD Sweet & Spicy BBQ Sauce Premium PD Recipe Are you tortured with the sweet smell of BBQ sauce filling the summer air? I refuse to stand by without rewarding you for your commitment to breaking up with this sticky and devilishly sweet sauce. This special sugar-free PD sauce will make all your BBQ dreams come true. I’ve been dipping, topping and marinating everything in it. This sauce will make the Protective Diet summer of 2014 recipe collection some of my most familiar and memorable yet.
• BBQ Taters Premium PD Recipe Enjoy these flavorful BBQ Taters year-round, inside or out. Prep these taters, toss them on the grill, and have the smell of Sweet and Spicy BBQ filling your neighborhood tonight. No grill? Follow the easy baking directions to fill your home with the sweet smell of summertime BBQ any time of the year.
• Zesty Italian Dressing Premium PD Recipe I’ve created the best tasting oil-free salad dressing that is only 125 calories for the entire batch! This dressing is sweet without the use of sugar and has the body of an oil-rich vinaigrette. It’s the Protective Diet version of the Good Seasons Italian Dressing packet I grew up making in the 70’s. This one will have your kids asking for salad seconds. They're sure to be excited about anything you top with it. Enjoy this classic Italian dressing on garden fresh salads, deli style sandwiches or a pasta salad for your next BBQ. Go ahead and pour it on heavily and start eating your way to a slimmer, healthier you.
• Vietnamese Spring Rolls Premium PD Recipe Fresh and beautiful describes these little bundles of salad that you can eat with your hands. They are the perfect vessel to top with Peanut-less Peanut Sauce, Sweet Garlic Chili Sauce, or Awesome Sauce. Don’t be intimidated by this recipe, they are raw and there is nothing to burn. My technique video makes wrapping up a platter of rolls super easy.
• Peanut-less Peanut Sauce Premium PD Recipe This sauce is perfect as a dip for Vietnamese Spring Rolls or for tossing with a cold noodle salad. It has the body and flavor of a spicy Thai-style sauce, free of the saturated fat and excessive calories that peanuts serve up. Go ahead and double dip that spring roll. This is a Protective Diet low cal, high fiber sauce that is guilt-free and full of flavor.
• Sweet Garlic Chili Sauce Premium PD Recipe When sugar ruled my life, I dipped everything in this sweet and spicy sauce. I’m thrilled to be enjoying it again, free of the empty sugar calories and loaded with tangy flavor. Serve with Vietnamese Spring Rolls, steamed veggies with brown rice or use it as a dip for Oven Fries. Move over ketchup, Sweet Garlic Chili Sauce is back!
• Good ol’ Minestrone Soup Premium PD Recipe Minestrone in Italian means a big soup. A big pot of soup is perfect for stocking up your fridge and freezer with ready to go meals. It’s a great way to get kids to eat veggies. Start with the base of the soup as your guide, and then use the suggested veggies or whatever you have on hand to turn out one of the best Italian style veggie bean soups created.
• Mint Chocolate Chip Ice Cream Premium PD Recipe This creamy sugar-free ice cream will satisfy the kids’ summertime frozen treat quota and keep the whole family on the fast track to optimal health. Don’t let the picky eaters know about the spinach; after tasting this creamy familiar frozen treat, they’ll never guess that it’s full of antioxidants.
• Cherry Chocolate Chip Ice Cream Premium PD Recipe Growing up, this was one of my favorite ice cream flavors. Protective Diet gave this familiar favorite a sugar and dairy-free makeover. Offer it to your kids every night knowing it is promoting their health and satisfying the exciting ritual of frozen summertime treats.
• Pozole Rojo Premium PD Recipe Pozole is a soup that eats like a meal and is traditionally served in Mexican homes on holidays. This soup in Mexico is like turkey and stuffing on Thanksgiving in the United States of America. Evelia Cruz adopted a Protective Diet and thought she had gained so much knowledge from me, but the feeling was mutual. She taught me about Mexican ingredients and how to properly cook with them. I taught her how to cut out the oil, meat and cheese. Together we made a standard Mexican diet one of the easiest to convert to a Protective Diet.
• Sweet and Sour Stir-fry Premium PD Recipe Protective Diet has made it possible to have delicious sweet and savory Chinese, without the thirsty hangover of oily, sugar filled, MSG laden takeout. The sauce is loaded with health promoting ingredients that boost your energy and satisfy your international taste buds.
• Perfectly Cooked Brown Rice Premium PD Recipe At last you are going to learn to cook brown rice perfectly. Forget those over priced and over cooked anti-environmental plastic boil in the bags; toss out the horrible directions on the boxes. Follow my simple stove top directions or pressure cooking instructions and perfectly cooked brown rice will be a staple on your table.
• Lemon Blueberry Whole Grain Scones Premium PD Recipe Fresh baked scones are perfect for breakfast or as a snack with a cup of tea. I’ve ditched the eggs, shortening, butter, cream and sugar used in the traditional recipe. These scones were created by increasing the fiber and nutrients with whole grain flour and a pinch of Protective Diet magic.
• Potato Kugel Premium PD Recipe Jews believe that eating kugel on the Jewish Sabbath brings special spiritual blessings. I wouldn’t want anyone to miss out on this wonderful tradition due to dietary consciousness. Now we can all enjoy kugel, promote our heath and celebrate special blessings.
• Home Fries Premium PD Recipe These simply delicious potato disks are a great way to increase your plant fiber intake. You will save big bucks and hundreds of empty fat calories using fresh potatoes in place of packaged frozen fries. Skip the chicken nuggets and serve your kids Home Fries for dinner. Loaded with a perfect balance of clean protein, fiber and carbohydrates that is only found in whole plant foods. Your kids will love them and your budget will too.
• Matzo Balls Premium PD Recipe I grew up enjoying Matzo Ball Soup at Maxwell’s restaurant. Their special was an all you can eat bottomless bowl. My friends and I could never get past three as they were the size of tennis balls, settled like bricks and were filled with eggs and oil. For almost a decade, I have longed for them. Finally, here's my version, free of all the fat and cholesterol. I’ve perfected the texture and with this recipe mastered, a Protective Diet is now complete for Passover.
• Vegetable Broth Premium PD Recipe Homemade veggie broth is easy and has great rewards such as cutting costs, reducing package waste, using quality ingredients, eliminating or reducing the sodium content. I have included a few tips on how to always have a stash of broth or ingredients to start a batch.
• Hushpuppies Premium PD Recipe These oil-free Hushpuppies taste and look totally deep fried! My brother and I have fond memories enjoying them as kids. Only two pups were served to us with a batter fried fish dinner. They were the best part of the whole meal and we wished we could have more. Now we can have a whole basket full of these crunchy nuggets loaded with whole grain corn.
• Chocolate Bird Seed Premium PD Recipe Don’t be fooled by the name, this stuff isn’t for the birds! It’s a dark chocolaty, crunchy, munchy, whole grain, sugar free, high fiber snack. A bowl of this topped with plant based milk, makes a perfect breakfast for chocolate lovers. Top off your next ice “cream” sundae or Frosty with a sprinkle of this delightful creation.
• Daily Dressing Premium PD Recipe This dressing is a remake of my all-time favorite restaurant dressing. It was a sweet & tangy onion balsamic served up at Graziano’s, full of sugar, oil and eggs. If you grew up with me you know this dressing, maybe not quite as well as I did. I bought it in big to go containers to enjoy on my salads all week. My friends told people I drank the stuff. When I went vegan the first thing my mother said was, "What about your dressing?" I have been trying to perfect it ever since and here it is, free of all the junk and loaded with the familiar flavors I can now enjoy daily.
• Fajitas Premium PD Recipe These are a remake of my favorite Tex-Mex restaurant’s Steak Fajitas. I enjoyed them topped with both sour cream and guacamole. Protective Diet has made it possible for me enjoy this familiar favorite, complete with the creamy toppings, without the risk of heart disease or tight pants.
• Shamrock Shake Premium PD Recipe In March everyone is racing to the drive-thru to pick up a 16 oz, 660 calorie, sweet minty green creamy treat before the month ends. How about a 16 oz Protective Diet version for just 250 calories that you can enjoy all year round? This one is loaded with health promoting ingredients unlike the sugar and fat laden original cup of health sabotage.
• Hash Browns a la Florentine Premium PD Recipe This high energy breakfast will provide all the nutrients necessary to get you going. Potatoes are higher in fiber than oatmeal and when paired with spinach they blow away the antioxidants of any breakfast cereal. This recipe dishes up fried breakfast potato appeal without the use of oil.
• Pizza Bird Seed Premium PD Recipe A crunchy, munchy, pizza flavored, whole grain snack kids love. It is fat free, additive free, low calorie and packed with fiber and nutrients. Take it to the beach, movies, games, practice or pack it in a lunch box. This is a tasty, easy and inexpensive answer to healthy snackin’ on a Protective Diet.
• Chickenless Noodle Soup Premium PD Recipe How about a nice big pot of the most comforting soup known to man? This stove top or pressure cooker version will get you well soon and keep you well. The homemade aroma of this easy one pot soup will fill your home and comfort you with every spoon full. This recipe might have you playing sick tomorrow, so you can stay home and simmer up a pot of delicious comfort.
• Spicy Bird Seed Premium PD Recipe A crunchy munchy spicy whole grain snack that is nutritious, fat free, additive free, low calorie and packed with fiber. Super tasty, easy and inexpensive to make. Keep a jar in your car, desk drawer, gym bag and pantry. This is your answer to snackin’ on a Protective Diet.
• Unfried Rice Premium PD Recipe This recipe will have you tossing out your takeout menus. You will be enjoying all the flavors and satisfaction of Chinese takeout, but none of the oil and MSG. Add your favorite fresh veggies and make some of the best fried rice you’ve ever tasted.
• Breakfast Brownies Premium PD Recipe Yes, you heard it right! These are brownies you can enjoy for breakfast! Why wait? Get your chocolate fix first thing in the morning. These brownies will have you up and out of bed in a flash. Go ahead and have three. At just 88 calories each you will NEED to have three for breakfast. These tender and rich chocolate squares will have you thinking you are in OZ, but you are not Dorothy, you didn’t bump your head and this is not a dream. You are just living the healthy and delicious lifestyle of a Protective Diet.
• Killer Ketchup Premium PD Recipe Try my new and super improved homemade sugar free ketchup recipe. This one tastes just like the real deal and blends up in a smaller sized batch. Kid tested and Protective Diet approved.
• Oven Fries Premium PD Recipe French fries will make most people throw in the towel on a diet and yell mercy. My recipe for healthy fries will cut out the fat and make room for a super sized order every day of the week. Did you know that a potato has more fiber in it than oatmeal? It is higher in potassium than a banana. One potato will provide 45% of your daily supply of vitamin C. It’s time you started putting a big bag of these inexpensive, nutrient dense, high fiber, low cal and super satisfying spuds on your grocery list.
• Cheeze Fries Premium PD Recipe These taste and look just like the delicious cheesy fries I grew up on, minus the fat and oil. I serve them complete with a red plastic basket lined with parchment paper. They are exactly how I remember them from my childhood.
• Gravy Fries Premium PD Recipe French fries are diet sabotage but, top them with gravy and it’s a heart attack in a basket. Feel great enjoying these healthy, but indulgent tasting fat free high fiber gravy fries. Protective Diet fries will assist you to easily reach and maintain your ideal body weight.
• Chili Cheeze Fries Premium PD Recipe Are chili cheesy fries your weakness? On a Protective Diet they will be your strength! These are yummy messy fries made to eat with a fork. It’s hard to believe these are good for us. They will keep you happy and satisfied while you easily reach and maintain your ideal body weight.
• Chocolate Cherry Cake Premium PD Recipe The celebration of your birthday is complete on a Protective Diet with this rich dark chocolate cake layered with cherry filling. The entire cake has the same caloric value as one slice of chocolate cake at a restaurant. Whether it’s time to celebrate a birthday or just your healthy Protective Diet lifestyle this cake is perfect for the occasion.
• French Onion Dip Premium PD Recipe This tastes just like the creamy tub of onion dip I grew up enjoying in the 80’s, but without all the cholesterol, saturated fat and additives. This healthy version will leave you with the same onion breath and taste you remember. We’ve come a long way since then, this dip will have you slipping into your jeggings instead of stretching out your stretch pants.
• Bloomin Blossom Premium PD Recipe This classic fried pub appetizer has the reputation of being the most fattening item on the menu. The Protective Diet version offers a light low calorie starter or main dish with all the fun and flavor of the original. This is an onion kids can’t resist. It’s a perfect super bowl party recipe or game night favorite. This one won’t leave you with greasy fingers or tight pants.
• Hot Cup of Cacao Premium PD Recipe Protective Diet created a hot chocolaty winter treat to satisfy your chocolate fix, keep you on plan and reaching your goals. This rich, sweet and hot cup of warming childhood memories or Aspen ski trip fantasies will get you through the bitter winter.
• Mushroom Soup Premium PD Recipe This hearty and thick mushroom soup is a stick to your ribs meal in itself. Its beautiful golden color with flecks of fresh green parsley make this soup look like a masterpiece. Don’t tell anyone it was fast, easy and inexpensive to put together they would never suspect.
• Quick Red Pasta Sauce Premium PD Recipe This sauce is way better than any store bought jarred sauce. It is loaded with classic Italian flavors, free of sugar and oil and simple to make. Use it to layer up a Spinach Lasagna, toss together your Baked Ziti or simply toss with hot whole grain pasta. Keep all the ingredients in your pantry for a quick and easy week night meal.
• Chickenless Nuggets Premium PD Recipe Improve your child’s diet, whip up 20 organic nuggets without the fat and chemical food additives at half the cost of packaged chicken or veggie nuggets. Stock up your freezer and be prepared with this nutrient dense fast meal fix. These aren’t just for kids, I enjoy them served with Ranch dressing and hot sauce.
• Späetzle Premium PD Recipe These handmade German noodles are traditionally loaded with saturated fat. Protective Diet has created an egg free Spätzle for you to drop into soup, cover with Mushroom Gravy or enjoy plain.
• Spanish Rice Premium PD Recipe This traditional Mexican rice is perfectly prepared using my easy stove top method or a presser cooker. Server this heart healthy oil free version as a side dish with Beef-less tacos at your next fiesta.
• Beef-less Taco Filling Premium PD Recipe This hearty taco filling tastes like you used a store bought seasoning packet, but it’s free of MSG, additives and sugar. Let your pressure cooker or slow cooker do the work, while you chop a few toppings, blend some salsa and warm up corn tortillas for an easy week night taco party.
• Chocolate Truffles Premium PD Recipe Chocolate fantasies have come true with a rich and creamy dark chocolate truffle that weighs in at 18 calories and 1 gram of fiber. Protective Diet has done it again! It’s easy to stay on plan when you can enjoy multiple truffle treats every day, while achieving your weight loss goals and eliminating food cravings.
• Swedish “Meatballs” Premium PD Recipe Tender nuggets of Swedish goodness covered with savory gravy are perfect served up as an hors d’oeuvre or over mashed potatoes as a hearty main dish.
• Potato Corn Chowder Premium PD Recipe Thick and rich chowder with the sweetness of corn and heartiness of potatoes is easily prepared in a pressure cooker, slow cooker or on the stove top. There’s nothing better than a quick and easy one pot meal that tastes like you labored over the stove all day.
• Italian “Sausage” Pizza Premium PD Recipe I’m tempted in Chicago by the intoxicating smell of pizza on every street corner I pass. I came up with an easy homemade pizza recipe to fit perfectly into a Protective Diet. Free of all the saturated fat and loaded with the best toppings, including Chicago style “sausage”.
• Breakfast “Sausage” Patties Premium PD Recipe I grew up eating spicy breakfast sausage with apple sauce and Potato Pancakes. Now I can have all the flavors of Mom’s home cooked hearty breakfast while I stay on the fast track to optimal health.
• Pumpkin Pie Pudding Premium PD Recipe This creamy pudding has the flavors of fall and texture of whole chia seeds. It’s loaded with organic ingredients perfect as a holiday dessert, a nutrient dense breakfast or after school snack.
• Artisanal Garlic Onion Herb Bread Premium PD Recipe There is only one thing better than the smell of bread baking and that is the smell of bread baking that is packed with fresh garlic and herbs. This bread is beautiful, delicious, hearty clean eating. Free of additives, sugar, and fat found in traditional processed breads.
• Buffalo Potato Wedges Premium PD Recipe At last pub style food that promotes health, fulfills spicy finger food fantasies and makes you question am I really on a diet? These can be made mild or extra spicy to satisfy everyone watching the football game.
• Gluten Free Cherry Pie Premium PD Recipe This cherry pie is free of sugar, fat and regret. This easy recipe is great any time of year using frozen pitted cherries. Go ahead and bake one up for breakfast, this is how we do it Protective Diet style.
• Gluten Free Peach Pie Premium PD Recipe When peaches are abundant and in season this is a perfect way to enjoy them on a Protective Diet. Who knew we could promote optimal health with pie?
• Gluten Free Blueberry Pie Premium PD Recipe This pie is fast and easy to prepare year round with frozen blueberries. Patience is required when waiting for it to cool before cutting in and indulging. Indulging? This pie only looks and tastes indulgent. Loaded with antioxidants, fiber and free of all the fat and sugar of traditional pie.
• Mini Fruit Pies Premium PD Recipe I’ve created mini pies with the health benefits of oats. Why eat boring old oatmeal? Now you can have pie for breakfast! These are perfect for a special brunch or tea party.
• Gluten Free Apple Pie Premium PD Recipe This beautiful dessert is breakfast in camouflage. Leave it to me to come up with a pie you can eat for breakfast!
• Green Bean Casserole Premium PD Recipe Complete your holiday plant based feast with this traditional dish. I gave the old fashioned version a healthy make over, but no one will suspect it. Don’t tell them it’s healthy until they ask for a second helping.
• Banana Health Bread Premium PD Recipe Wake your family up to the smell of this simple to bake banana health bread. It is free of all the fat and half the calories of the traditional version. Feel free to eat a hearty serving for breakfast or pack a slice in your lunch for a late afternoon snack at the office.
• Onion & Chive Creamy Cheeze Premium PD Recipe When I spread this guilt free creamy rich onion cheeze on a whole grain English muffin, I question that this is really low cal and good for me. Someone pinch me am I dreaming? Thanks to Protective Diet I can have flavorful creamy cheeze, lower my cholesterol and fit in my skinny jeans.
• Skinny Chick’n Salad Premium PD Recipe This creamy salad tastes just like the deli original without the unhealthy calories from oily egg filled mayo and cholesterol laden chicken. Pack up a Skinny Chick'n Salad sandwich and have a lunch to look forward to.
• Oven Baked Pancakes Premium PD Recipe Stop sweating over a chemical extruding non stick griddle with these oil free, egg free, sugar free pancakes with a gluten free option. Mix up a batch and bake them up in just 8 minutes.
• Enchilada Soup Premium PD Recipe This rich and hearty soup is filled with traditional Mexican enchilada ingredients. It has the simplicity and ease of a soup with the big flavors of dried toasted chilies. If you haven’t worked with dried chilies, I’m excited for you to experience the flavors they add to this soup.
• Creamy Mustard & Herb Potato Salad Premium PD Recipe This is a summertime party favorite for all. It has the creamy texture of traditional potato salad without the fat and heavy calories. Perfect to serve to everyone; just don't tell them it’s healthy. They will never suspect it, unless they know you made it. I have secretly snuck this dish onto the buffet at many parties, watching unsuspecting people devour second helpings. They were clueless that it was vegan, let alone oil-free and healthy. The best part is telling them later, but be prepared, because everyone will ask you for the recipe.

All Free Recipes

• Winter Fruit Salad Free PD Recipe Learn how to supreme citrus fruit to increase you and your family’s intake of powerful grab and go antioxidants this winter with prepared seasonal fruit cups or jars. Finish your holiday feast or your next dinner party with a prep-ahead colorful, light and refreshing palate cleansing dessert your guests will remember.
• Fresco Sauce Free PD Recipe and Cooking Video Unprocessed meets Protective Diet - Chef AJ and Julie Marie joined together in the Protective Diet Test Kitchen to create a nutrient-dense sauce that will brighten up a Green Burrito, freshly dress a leafy green salad, or give a simple rice bowl some zing. The clean flavors have an exciting finish with the optional addition of jalapeño. This sauce can be a sweet and spicy salsa for Baked Corn Tortilla Chips or it can stand alone as a fresh green gazpacho with the addition of diced cucumber.
• Garden Gazpacho Free PD Recipe This classic fresh cold tomato soup with an oil-free makeover is perfection served for lunch on a hot summer day. It is bursting with garden fresh flavor and loaded with nutrient density.
• Potato Pancakes Free PD Recipe I have fond memories of waking up to my mom’s potato pancakes topped with applesauce. She and I worked together to give them a Protective Diet makeover. We removed the oil and eggs and held them together using a burger press. Top these golden pancakes with applesauce and homemade dairy free sour cream or spice them up with Protective Diet's King Sauce
• Lazy Lady One Pot Pasta Free PD Recipe This easy throw together one pot meal is perfect for a weeknight dinner. It uses all pantry staples with the option to add fresh ingredients. You can switch out the fresh veggie ingredients and change it up based on what you have on hand.
• Tzatziki Sauce Free PD Recipe This classic creamy garlic Greek condiment with fresh cucumber flavor is traditionally layered on Gyro Sandwiches. Enjoy Protective Diet's version that has fooled many into thinking it was the full fat original. Scoop it up with Homemade Pita Chips or layer it on PD Soft Pocket Bread filled with Protective Diet's top rated recipe for Gyro Sandwiches.
• Spinach Dip Free PD Recipe This is an old school 80’s style dip with a Protective Diet makeover. It has all the creaminess and soup mix flavor of the original party favorite without any of the fat or MSG. Do your friends a favor and serve this at your next party. They will never know it isn’t the full fat version.
• Sour Cream Dream Free PD Recipe This creamy dairy free topping with tang is just what you need to make your tostadas, loaded nachos, tacos, baked potatoes and veggie chili complete. Top all your Protective Diet favorites with this perfect creamy addition that is nutrient dense and guilt free.
• Hot & Spicy Get Well Soon Soup Free PD Recipe This Asian style soup is just what you need when you are feeling weak or just in need of a boost. It’s loaded with antioxidants and enough garlic to keep the vampires at bay. The spicy flavors will open your sinuses and make you sweat out the sickies. It's a quick prep recipe to keep you off your feet and resting to promote a speedy recovery. A cold is rare when following a Protective Diet, so you might have to enjoy this flavorful fast and easy soup when you are well.
• Zucchini Bread Free PD Recipe This satisfyingly simple sugar free health bread recipe is a perfect treat served with tea or for breakfast. This guilt free recipe has been created for you to enjoy anytime you are hungry while practicing a Protective Diet.
• Mock “Tuna” Salad Free PD Recipe This mock tuna salad was created to satisfy the health and environmentally conscious sandwich lover. Remove the toxic contaminates from your tuna sandwich and help save our over-fished seas. This recipe is sure to please with all the texture and flavor of traditional tuna salad without the fat, toxic fish and cholesterol.
• Creamy Lemon Herb Dipping Sauce Free PD Recipe Enjoy dipping Protective Diet's plant-based Crabby Cakes into this low calorie lemon-herb sauce
• Crabby Cakes Free PD Recipe Try these special little delicacies with an oil free plant-based makeover. These cakes are fun to make and, along with their creamy dipping sauce, are free of cholesterol and fat. Crabby Cakes are loaded with the same texture and taste of the original without the expense or impact on our over-fished seas.
• Fruit Jars Free PD Recipe These prepared and ready to carry sweet treats are great for breakfasts on the run, lunch boxes, road trips and afternoon snacks. They stay fresh for several days, which will have you prepping once and stocked up with fresh and ready to go snacks for a few days. It’s so nice to wake up in the morning to precut fruit ready to carry to work or school. They are perfect after school snacks, no mess and no fuss.
• Tostadas Free PD Recipe These are easy to make, colorful, and work well for a party or a weeknight meal. Kids love to help layer them up and choose their toppings. Save hundreds of calories with this baked plant-based nutrient dense delicious Protective Diet version.
• Faux BLT Free PD Recipe I gave my favorite summertime sandwich a major makeover. It has the smoky salty flavor of bacon, the creaminess of the mayo, and the freshness of a garden tomato.
• Coleslaw Free PD Recipe This tangy coleslaw goes perfectly with a Chia Seed Bean Burger, or top a Jacked Up Pulled Pork Sandwich with this crunchy addition.
• Jacked Up Pulled “Pork” Sandwich Free PD Recipe This jacked-up sandwich has it going on! It has all the flavor and texture of traditional pulled pork, minus the fat, cholesterol and sugar of traditional barbecued pulled pork. Layer this slow-cooker special on a Protective Diet Onion Sandwich Roll and top it with some Creamy Coleslaw for an unforgettable plant-based meal
• Three Bean Salad Free PD Recipe This deli classic delivers all of the flavor without any of the oil and sugar of the original. Perfect served as a BBQ side dish, or pack it up as a delicious fast-prep work lunch.
• Chipotle Mayo Free PD Recipe Spicy creamy and perfect to layer on a bean burger, dip a potato wedge in or to top a taco. This Mayo is free of fat and full of spicy flavor.
• House Mayo Free PD Recipe Replace the fatty oil-filled mayo you’ve been using with this creamy guilt free nutrient dense version. Layer it on a Faux BLT, mix it into Faux Tuna Salad or spoon it on a Protective Diet veggie burger. This easy blend mayo recipe will make your sandwiches complete on a Protective Diet.
• Chia Seed Black Bean Burgers Free PD Recipe This recipe produces six thick, hearty and flavorful burgers. The chia seeds make them firm and hold them together. These trump store bought veggie burgers by eliminating oils, eggs and chemical food additives. Chia Seed Bean Burgers are so delicious it's hard to resist eating them raw when forming the patties.
• Creamy Macaroni Salad Free PD Recipe Creamy Macaroni Salad is a summertime picnic favorite for many. I had to give it a Protective Diet makeover. This version eliminates the fatty mayo and dairy, but isn't missing the creaminess and flavor of the original. Your friends will never guess it is heart healthy and what you have been eating to slim down on a Protective Diet.
• Spicy Szechuan Green Beans Free PD Recipe and Cooking Video Protective Diet's Spicy Szechuan is a takeout lover’s dream come true. Dark and rich garlic gravy laced with chiles tossed with fresh green beans and rice noodles is a gluten and oil free dish that will satisfy cravings for takeout.
• Gluten Free Apple Oat Breakfast Muffins Free PD Recipe These breakfast muffins are gluten free and a delicious alternative way to easily eat your oats. They freeze and defrost beautifully, making them a perfect bake ahead grab and go breakfast option. Eliminating sugar, eggs and oil out of your diet will result in outstanding physical side effects. Get started today for a healthier tomorrow with Protective Diet Apple Oat Breakfast Muffins.
• Blueberry Breakfast Muffins Free PD Recipe Blueberry Breakfast Muffins are loaded with fresh blueberries and have a soft cake-like texture. They freeze and defrost beautifully, making them a perfect bake ahead grab and go breakfast option. Eliminating sugar, eggs and oil from your diet will result in outstanding physical side effects. Get started today for a healthier tomorrow with Protective Diet Blueberry Breakfast Muffins.
• Caesar Salad Free PD Recipe Caesar Salad is known for being the most fattening item on a restaurant menu. This slimmed down version only adds to your health with its nutrient dense low calorie dressing. It's loaded with creamy rich flavor and none of the fat. Did you know this famous salad was invented and served tableside in Tijuana, Mexico? Growing up in the 70s and watching Julia Child, I just assumed this salad was French. With a little investigating, I found the original version was created by Italian-American restaurateur Caesar Cardini 1924 in Tijuana, Mexico. Cardini owned a restaurant in the tourist destination to "attract Americans frustrated by Prohibition." The story of the salad’s creation is that over Fourth of July weekend, Cardini threw together a bunch of ingredients he had on hand and served his concoction to his friends. Needless to say, the improvised dish caught on.
• BBQ Baked Beans Free PD Recipe These BBQ beans have the old fashioned sweet and tangy flavor of a slow cooked summertime favorite. This recipe makes approximately 8 cups (or 2 quarts) to fill a slow cooker. You may wish to cut this recipe in half if you're not serving it at a party.
• J&J’s Smoky BBQ Sauce Free PD Recipe This sauce is free of sugar and food additives found in traditional BBQ sauces. It is smoky with a hint of spicy sweetness.
• Ketchup Free PD Recipe Kick that sugar laden and additive filled ketchup to the curb. You can make your own that is a healthy addition to your diet. This clean and simple recipe blends up beautifully in a high-speed blender or bullet. Go ahead and top your Chia Seed Burger, double dip your Potato Wedges and smother some Protective Diet Onion Rings.
• Greek Salad Free PD Recipe This fresh salad is even better than my memories of the full fat original. It is complete with easy to make faux feta cheeze. Stuff this into a Protective Diet Soft Pocket Bead and turn this simple salad into a lunchtime favorite.
• Healthy Hottie Sauce Free PD Recipe Are you hooked on garlic chili sauce? This recipe is a copycat of the red hot garlic-laced Asian sauce. Unlike the original, it's free of sugar, oil, salt and food additives. This healthy version is loaded with the powerful heat of chile de arbol pods and flavor of garlic.
• Spicy Asian Noodle Salad Free PD Recipe This colorful and spicy oil-free naturally sweetened Asian inspired cold noodle salad is a perfect picnic or BBQ dish.
• Oat Flour Flatbread Free PD Recipe This easy to make flat bread recipe was created to fill the need for a gluten free bread option that is healthy and free of eggs, oil and additives. If you are challenged with gluten sensitivity or celiac disease, you've probably come up short searching for clean bread to make a PD "Tuna" Melt, Pita Pizza or toast into bread crumbs to top gluten-free Baked Mac and Cheeze. If you are gluten free, you will enjoy practicing a Protective Diet. Most recipes include GF options if they aren't naturally free of gluten.
• Spicy Dill Pickles Free PD Recipe Description: These spicy crisp and fresh refrigerator pickles are low in sodium, free of MSG and do not contain corn syrup or any sugar. Perfect for a picnic or a BBQ. They are quick to make and even quicker to disappear. I always have a batch marinating in my refrigerator door.
• Breaded Mushrooms Free PD Recipe Crispy and fried looking Protective Diet Breaded Mushrooms are perfect served alongside Breaded Zucchini Sticks and a side of Creamy Ranch. The crispy coating wins over fried food junkies every time. This recipe is surprisingly simple and fun to prepare; complete with a delicious gluten free option.
• Unfried Zucchini Sticks Free PD Recipe These are a great starter to any meal or to serve as an indulgent tasting snack that is nutrient dense and surprisingly good for you. You will be impressed at how easy they are to prepare.
• Onion Rings Free PD Recipe Protective Diet baked onion rings are so crispy and impressive to serve as a snack or starter, but the best part is how easy this oil-free recipe is. They taste so indulgent, and dipping them into one of our many dipping sauce makes you feel like you’re cheating.
• Tabouli Salad Free PD Recipe This popular Middle Eastern salad is loaded with detoxifying parsley and bursting with the bright flavor of fresh lemon. Scoop it up with homemade Baked Pita Chips or stuff it into Soft Pocket Bread along with Protective Diet Hummus. Perfect to prepare ahead for quick and easy weekday lunches. This salad holds up beautifully in the refrigerator for several days.
• Eggplant Parm-a-non Free PD Recipe This flavorful version with crispy baked breading is so simple to prepare. The texture and taste is surprisingly better than traditional eggplant parm, without the empty calories of fat and oil. You’ll never go back to frying eggplant after making this recipe and experiencing the delicious flavors and ease of preparation.
• Mango Island Salad Dressing Free PD Recipe Dress your salad with the bright tropical sweet and spicy flavors of mango, lime and chiles.
• Strawberry Poppyseed Dressing Free PD Recipe This is a naturally sweet and nutrient dense dressing free of sugar and oil. It will transform a simple spinach salad into a lunch to look forward to.
• Creamy Italian Dressing Free PD Recipe Creamy Italian Dressing is rich with Parmigiano-Reggiano flavor without the fat, dairy and heavy price tag. This plant-based full-bodied dressing is a game changer when it comes to salad satisfaction.
• Cilantro Chili Lime Dressing Free PD Recipe Toasted chile de arbol offers this dressing a warm spicy flavor with the fresh finish of cilantro and lime. Oil-free and naturally thickened with the fiber of an orange, this dressing is one to pour on heavily to increase the antioxidant value of your salad with the bonus of exciting flavor.
• Spicy Asian Dipping Sauce Free PD Recipe This spicy dipping sauce is a perfect complement to Protective Diet Vietnamese Spring Rolls
• House Dressing Free PD Recipe This bright and tangy citrus salad dressing is a house favorite. The fiber of blended oranges replaces the full-bodied texture of oils.
• Sweet Garlic Goodness Free PD Recipe This dressing is sweet and full-bodied without the use of oil or sugar. It's unlike typical salad dressings and completely aligned with the practice of a Protective Diet.
• Southwestern Ranch Dressing Free PD Recipe This spicy southwestern style salad dressing has a light creamy base. Chia seeds thicken the plant-based milk to dress your salad without the run-off challenge of oil free dressings.
• Garlic and Herb Balsamic Vinaigrette Free PD Recipe & Cooking Video This flavorful salad dressing has the body of oil-based vinaigrette due to the addition of chia seeds. It coats the veggies and doesn’t roll off like most oil-free dressings. This makes an excellent dressing for a green leafy salad or a pasta salad.
• Garden Party Pasta Salad Free PD Recipe This salad is a bright delight of color and freshness. Always a hit at the party and always enough to go around. Your friends will want the recipe and you will amaze them with its simplicity. They will all be surprised to learn that you saved them hundreds of fat calories with the elimination of oil.
• Detoxifying Red Lentil Salad Free PD Recipe I created this recipe for a friend who was always going to extremes with her diet. On the weekend she indulged in fine dining and wine pairings followed by dessert and after dinner drinks. By Monday her body screamed DETOX PLEASE. She would follow up her binge and bender with an extreme green juice only cleanse. She would make it through one day, finishing it off with a pizza. This back and forth abusive behavior followed with the impossible challenge of a liquid diet led me to create recipes for her to follow on my former recipe resource site called Plant Purity. It guided her and many through what I named the Whole Food Detox and Taste Bud Reprogram. Eating clean whole plant based foods helped her body recover, and since the meals were flavorful and satisfying, she stuck with it all week long. This salad holds up well in the refrigerator to make lunch packing fast and easy. Top mixed greens with this bright tasting nutrient dense salad. It is loaded with protein, vitamins and fiber. It will leave you feeling light and full of energy.
• Creamy Ranch Dressing Free PD Recipe This dairy free Creamy Ranch Dressing keeps getting creamier with every passing month of eating an oil free and nut free plant based diet. If you are initially coming off full fat dressings, this version may taste a bit flat, but after just two and a half weeks our fat receptors in our taste buds stop searching for fats. Over time they become receptive to the trace natural fats found in foods. This is when the magic happens and Protective Diet Creamy Ranch Dressing starts to taste just like the full fat original you knew and loved.
• Steak House Croutons Free PD Recipe Turn a simple salad into something awesome with crunchy guilt-free whole grain steak house style croutons. Make a double batch and keep these in an airtight container for fantastic salads all week long. Toss out the chemically seasoned oily packaged ones and eliminate food additives that leave you craving more and more. A salad with Steak House Croutons will leave you satisfied and achieving your goals on a Protective Diet.
• Confetti Kale Salad Free PD Recipe When we chew dark leafy greens we produce nitric oxide. This promotes our endothelium, the foundation of our immune system. Nitric oxide is a powerful vasodilator and improves our blood flow naturally. Both cooked and raw kale will improve blood flow. This simple raw salad option will help you slip in these powerful green leafy nitric oxide promoters.
• Chickpea Cucumber Salad Free PD Recipe This Middle Eastern inspired salad stays fresh in the refrigerator and makes healthy lunch packing fast and easy. Top mixed baby greens or chopped romaine to pack up a fresh, colorful and inexpensive meal to go
• Black Bean and Corn Summer Salad Free PD Recipe This fresh and colorful salad holds up beautifully for several days in the refrigerator. Scoop it up with Baked Tortilla Chips for a quick snack or pack it up for a road trip, camp out, or tailgate. Black Bean and Corn Summer Salad is a quick and easy starch based recipe to add flavor, color and energy to a burrito bowl. It makes lunch packing easy and delicious on a Protective Diet. This is a crowd pleasing recipe for potlucks and picnics.
• Unfried Black Beans Free PD Recipe Oil is not needed with so much flavor and natural creaminess in these custom made "re-fried style” beans. These were the key to weight loss for a student who was accustomed to eating a traditional Mexican diet going through my four-week detox workshop.
• Salsa Verde Free PD Recipe & Cooking Video Authentic green salsa is made deliciously simple with this easy recipe. The bright flavor of the tomatillo is something I’m so grateful to have been introduced to by my friend and student Eve. She has taught me her knowledge of Mexican ingredients and flavors that she learned from her mother and I’m passing all the deliciousness on to you.
• Salsa Roja Free PD Recipe Simple toasted chile de arbol pods and roasted tomatoes give this salsa deep flavor. Only four ingredients give this authentic salsa all it needs to become a regular recipe in your home.
• Salsa Molcajete Free PD Recipe & Cooking Video Prepare to become a salsa snob. This recipe is so simple and amazingly delicious you will never buy jarred salsa again. Simple roasted jalapenos and roasted tomatoes give this authentic Mexican salsa roasted sweet and optional traditional spicy flavor.
• Loaded Nachos Free PD Recipe This is a compilation of my all-time favorite party recipes piled up on my all-time favorite food…Baked Tortilla Chips. Most people have a hard time believing this indulgently beautiful spread of nachos is a Protective Diet option. Recipes like Loaded Nachos are what keep us on track and achieving all our health goals.
• No Fat Not-Yo Cheeze Sauce Free PD Recipe This is a classic Protective Diet recipe that amazes me with its perfect texture and spicy flavor every time I make it. It’s a perfect nacho topper, and a fabulous sauce for cooked veggies or Short Cut Potatoes. Also a great spread for faux grilled cheeze. It reminds me of the nacho cheese I grew up eating at the swimming pool and movie theater, except this one is good for me.
• Hummus Free PD Recipe This oil-free and tahini-free recipe will assist you in your weight loss progress. It’s high in fiber and nutrient dense with creamy satisfaction. Enjoy it as a spread on fresh corn tortillas, scoop it up with Homemade Pita Chips, or serve as a nutritious dip for your veggies. This recipe is complete with flavor add-in options to make your next batch the best batch.
• Mango Salsa Free PD Recipe Fresh diced sweet and spicy Protective Diet Mango Salsa is a great salad topper or delicious scooped up with Baked Tortilla Chips. Its sweet and spicy flavor is tops on my list of summertime salsas.
• Jalapeño Corn Relish Free PD Recipe This is a copy of the corn relish served at a very popular burrito restaurant. It is identical and simple to make at home to top PD Beef-less Tacos, layer on PD Loaded Nachos or add spicy sweetness to your 50/50 Protective Diet Burrito Bowls.
• Garlic Dill Pickles Free PD Recipe Are you a pickle lover? Protective Diet's refrigerator pickles are low in sodium and free of MSG. I eliminated the typical sugar and corn syrup to provide you with a low calorie crunchy snack. These are quick to prep and made without any heat. Serve them at your next BBQ or pack them up on a picnic. I keep a jar of these flavorful pickles in my refrigerator door at all times.
• Homemade Pita Chips Free PD Recipe These chips reduced my body fat. When I was carrying around my excess fat baggage, I was also known to carry around a bag of Stacy's Pita Chips. I was hooked on those pita chips until I started baking up my own healthy crispy chips. I managed to cut hundreds of empty fat calories, food additives and salt out of my diet. Use them to add a crunchy starch to salads and to scoop up heart-healthy PD Hummus.
• Guac-Faux-Mole Free PD Recipe Avocados are being falsely marketed as magical health food to reduce stubborn belly fat and promoted to raise your healthy cholesterol. Why not reduce all of your excess body fat and bring your bad cholesterol down? The most effective way to achieve both is to eliminate all excess fat out of the diet. We receive a perfect balance of healthy fat with the consumption of whole grains, beans, fruit and vegetables. Avocados are neither essential nor beneficial to achieve optimal health. Try this delicious avocado-free guacamole at half the cost and without any of the excess fat that can contribute to obesity, elevated cholesterol and impaired insulin reception.
• Fresh Tomato Salsa Free PD Recipe Fresh Tomato Salsa is a quick prep recipe using canned or boxed tomatoes. It’s perfect for the winter months when fresh tomatoes aren’t at their peak and fresh salsa is calling you. Four fresh ingredients, with just five minutes to prepare, and you will have salsa that blows away the overpriced shelved jarred versions.
• Edamame Free PD Recipe I was first introduced to these little warm fuzzy pods in a Japanese restaurant. I fell in love with the ritual of the hot finger towel to wash up with before I began the ritual of enjoying these tender little green beans. Serve them up at your next party in place of salty high fat mixed nuts. Perfect to take to the ballgame in place of peanuts. Keep your fingers busy on your next road trip or at the movie theater. Kids enjoy opening up the pods and snacking on Nature’s perfect little oval beans.
• Cranberry Clementine Sauce Free PD Recipe I must have cranberry sauce to go with Mushroom Gravy and Stuff Yourself Stuffing. Until I came up with this sugar-free version, I was at a loss. Thanksgiving dinner is finally complete. This sauce is not like your typical sugary canned cranberry sauce. It has a slightly tart flavor and it is nutrient dense. Add this to your holiday Protective Diet dinner and have health and traditional flavor to be thankful for this year.
• Crispy Kale Chips Free PD Recipe This is a crunchy way to get those protective greens in your diet. Bake them oil free and easily eliminate hundreds of empty fat calories. Crunch Crunch…Munch Munch…
• Baked Tortilla Chips Free PD Recipe These crispy and oh-so-satisfying chips will change your life, or at least your waistline. They will save you hundreds of empty fat calories and promote health with the whole grain of corn. These are the perfect introduction to Protective Diet oil-free starch-based snacking and they are kid approved.
• Popcorn Free PD Recipe This whole grain treat is a no-brainer, quick to make, and inexpensive. Pick up an air popper or use a dry pot on the stove. If you have children, invest in an air popper. From toddlers to teens, they all love it and will come running when they hear it turn on. Over time, your taste buds will adjust and air popped corn dressed lightly will become equally as satisfying as movie theater corn.
• Guiltless Chocolate Banana Ice Cream Free PD Recipe This creamy frozen treat is all of the yum and none of the guilt, while providing nutrients to benefit your health.
• Frosty Free PD Recipe This chocolaty frozen whipped treat tastes like guilt in a glass, but in reality it’s a healthy dream come true. Start freezing your bananas today and enjoy a Frosty tomorrow.
• Chocolate Chia Seed Pudding Free PD Recipe This rich dark chocolate pudding will satisfy any chocolate lover’s craving. It hits the spot and it’s healthy enough for breakfast. Blend a batch up tonight and you’ll be loving breakfast tomorrow. Ease your way through sugar detox with a creamy pudding treat that serves a nourishing purpose on a Protective Diet.
• Split Pea Soup Free PD Recipe This recipe was created for all day simmering soup flavor. I nicknamed my electric pressure cooker "The Life Changer.” With this recipe and my Life Changer, I can prepare this soup in 15 minutes and have it on the table within the hour. If you have a few extra minutes in the morning, set it up using the time delay or prepare it in a slow cooker. You will be welcomed home with a thick-as-fog style bowl of old fashioned split pea soup.
• Yellow Lentil Soup Free PD Recipe This soup is a remake of my favorite Middle Eastern restaurant's house soup. It is bright in color and thick and rich, with warm flavors of smoked paprika and cumin. Although it is traditionally called lentil soup, it is made with yellow split peas. I always stock all the simple ingredients for this house favorite in my Protective Diet Pantry. Enjoy this soup in under an hour with the use of an electric pressure cooker or prepare it in a slow cooker and arrive home to an unforgettable dinner.
• Lentil Stew Free PD Recipe This hearty lentil recipe was created for the electric pressure cooker. It's a nutrient dense one-pot time-saver with smoky warm flavors from cumin seeds and smoked paprika. Prep this stew in the morning, set the time delay, and arrive home to a memorable home-cooked stick to your ribs plant-based meal.
• Whole Wheat Pita Bread Free PD Recipe & Cooking Video This deliciously simple preservative-free Old World bread is easy and rewarding to make
• Veggie Chili Free PD Recipe This is a classic Protective Diet starter recipe, perfect for beginners or young chefs. Invest fifteen minutes in the morning and toss the ingredients into the slow cooker, switch it on and arrive home to be greeted with the delicious aroma of the Southwest. There’s nothing better than arriving home to a hot pot of simmering chili ready and waiting to be enjoyed. Turn up the spice with the addition of jalapenos or keep it kid friendly and mild.
• Tomato Cream Sauce Over Pasta With Spinach Free PD Recipe & Cooking Video I created this rich, creamy garlic sauce bursting with tomatoes and herbs to fill the void left by my all time favorite pasta dish, Rigatoni a la Vodka, from my favorite old neighborhood Italian restaurant in Chicago. The original dish was a weekly indulgence of mine and contributed to my heart disease and ongoing obesity. This version promotes the reversal of disease, elimination of obesity and total joy with the meal satisfaction of pasta covered in Tomato Cream Sauce.
• Stuff Yourself Stuffing Free PD Recipe This traditional stuffing is holiday perfection in a pan, filled with cubes of healthy bread and all the fresh herbs of the season. It is sure to please your family when topped with Protective Diet Mushroom Gravy.
• Stuffed Bell Peppers Free PD Recipe These peppers have old-fashioned home-cooked appeal. The aroma of them baking sends me back to my childhood. As a child I’d run in the door after school and guess from the delicious smell what my mother was cooking for dinner. Stuffed Peppers were one of my favorite cold weather oven baked dinners. I've removed all the fat and animal products and doubled up on the protective ingredients to heal and protect your hard working body with a nostalgic meal that truly satisfies.
• Spinach Lasagna Free PD Recipe & Cooking Video This is a perfect beginner recipe that you will continue to favor throughout the years. I will teach you how to press tofu and make cholesterol free faux ricotta that tastes just like the original. Stack the impressive layers high and double the batch if you are having more than two for dinner. Protective Diet Spinach Lasagna is sure to please everyone on the path to optimal health.
• Spicy Oil Free Curry Free PD Recipe & Cooking Video Curry originated in South and Southeast Asian cuisines. It incorporates complex combinations of spices or herbs, usually including fresh or dried hot chilies. I'm bringing you a classic Indian spiced curry that is filled with traditional ingredients and a bit of heat to make dinner exciting and filled with warming flavors of toasted cumin seeds, turmeric, ginger, garlic and finished with the bright freshness of cilantro. The elimination of the oil is the untraditional part of this recipe. I have served this dish to many curry lovers and never once was asked about the lack of oil. If curry is one of your favorite dishes, give this one a try - it's sure to please. If you've never experienced these exotic spice blends before, don't wait another day. I encourage you to invite a friend over that is fond of and experienced with these flavors. Their excitement for this dish will encourage you to broaden your palate for worldly cuisine.
• Spicy Green Enchiladas Free PD Recipe If you love green enchiladas, stop everything and make this recipe! The authentic sauce that covers these rolled pillows of garlic smashed potatoes wrapped in tender corn tortillas is where it's at. This recipe is so simple, yet this dish has an all day in the kitchen flavor. Allow me to teach you how easy it is to work with tomatillos and how to make traditional Mexican green sauce that will make you known for the best enchiladas on the block.
• Southwestern Pasta Toss Free PD Recipe Pasta and Southwestern flavors are two of my all time favorites. This fast and flavorful toss together pasta dish is hot, hearty, and served up in 30 minutes. This is a simple dinner with the warmth of cumin, spicy heat of the jalapeño and cooled off by the refreshing lime and cilantro.
• Rustic Roasted Tomato Basil Soup Free PD Recipe Rustic Roasted Tomato and Basil Soup is the perfect soup for the end of summer when tomatoes and fresh herbs are flavorful and abundant. This recipe will teach you how to add a rich sweetness to your soup with roasted tomatoes. The herbs add a bright finish and take it from simple tomato soup to a gourmet starter or main dish
• Roasted Squash Soup with Smoked Paprika Free PD Recipe This is a simple blended soup with roasted smoky warm flavors of ground cumin and paprika. It hits the spot when squash is in season and there's a chill in the air. Roasting the squash to a golden color adds a rich sweet flavor. It also gives you a reason to warm up the kitchen during the cool change of season.
• Roasted Squash Curry Free PD Recipe This flavorful and colorful golden curry is rich with the spicy flavors of India. It incorporates Fall’s bounty of roasted squash for creamy richness without the use of yogurt, cream or fatty coconut milk. Use canned pumpkin to save time and this curry will be ready faster than the time it takes to cook rice. Toasting the cumin seeds brings out their spicy flavor and adds depth to this authentically spiced curry dish. If you are new to the flavors of Indian curry, invite a friend over that loves it. Their excitement for the flavors of this dish will have you loving it right alongside them.
• Roasted Squash Free PD Recipe This is the easiest way to prepare squash. This method builds sweet roasted flavor with very little preparation and no peeling. Enjoy it straight out of the bowl nature provided or blend it up in Roasted Squash Soup , No Fat Not-Yo Cheeze Sauce or for an Indian dinner of Roasted Squash Curry.
• Roasted Broccoli with Lemon Free PD Recipe This recipe is so deliciously simple and the finish of lemon brightens up this veggie with a zing of fresh flavor.
• Roast-less Pot Roast Free PD Recipe The aroma of this dish roasting in the oven brings me right back to my childhood. My mother made the most spectacular pot roast and then I followed along in her footsteps. She taught me her techniques and the importance of browning the onions along with the importance of oven roasting to create depth of flavor. I’ve applied all of her tricks along with a few of mine to produce hearty roasted flavors that even I didn't think could be possible on a plant based diet.
• Red Lentils with Spinach and Roasted Garlic Free PD Recipe This hearty red lentil dish is rich with roasted garlic flavor. It’s one of my favorite throw together dishes when I have a bulb of Roasted Garlic on hand. If you are new to cooking lentils, this recipe will give you a perfect introduction.
• Red Enchiladas Free PD Recipe These authentic red enchiladas are like nothing you’ve ever tasted – well, unless you’re Mexican. I was lucky enough to learn this sauce recipe from a PD Workshop student while I was converting some of her mother’s traditional favorites to fit a Protective Diet. She laughed when I was under the impression red enchilada sauce contained tomatoes. Now I know the truth behind traditional enchilada sauce and I’m sharing it with you. This recipe has a few steps, but they are broken down and made simple and easy. The day you serve these is the day you become known for making the best enchiladas this side of the Rio Grande.
• Popeye’s Pantry Pasta Free PD Recipe This is a quick and colorful dinner that is easily assembled with only one fresh ingredient. Keep your Protective Diet Pantry stocked with PD-Ed Lesson #32 and never run into last minute meal planning challenges. Grab a box of spinach and get the pasta water boiling. This recipe is the perfect solution to dinner when time is tight but you want flavor, variety and volume to serve up in less than 30 minutes.
• Pita Pizza Free PD Recipe & Cooking Video This quick and flavorful weeknight meal is fun and easy to assemble. Make dinner easy and assemble them using pre-made and frozen Protective Diet Soft Pocket Bread or PD gluten-free Oat Flour Flat Bread. Either way the smell of these little pizzas baking will have everyone running to the kitchen. You can have pita pizza assembled and on your table faster than greasy overpriced delivery. Have your kids make their own personal pizzas and show them just how delicious healthy pizza can be.
• Perfect Pesto Sauce Free PD Recipe Pesto Pasta has always been a quick and easy summertime favorite of mine. Spring hits and I’m in search of beautiful basil plants to grow on my deck. Over the years my pesto has evolved from a disease promoting classic Parmesan, oil and nut rich sauce to this endothelial promoting flavorful version. My health and waistline followed in the footsteps of my evolving pesto. One year I removed the cheese, the next the oil, and then I officially tossed the nuts. This recipe celebrates the evolution of Protective Diet though my own personal journey to optimal health.
• Oven Roasted Garlic Free PD Recipe When garlic is roasted, it becomes sweet and mild in flavor. Spread Oven-Roasted Garlic on freshly baked hot bread or mash into potatoes. This simple recipe makes a flavorful, immune-boosting, plant-based replacement for butter.
• Not So Fat So Mashed Potatoes Free PD Recipe These creamy, mashed spuds served with Mushroom Gravy will fill you up and slim you down. Not So Fat So Mashed Potatoes are packed with fiber, protein and vitamin C so why wait for the holidays. Enjoy them weekly a la carte, or with a PD Holiday Loaf and steamed veggies. Your family will be asking what the occasion is. Keep the simplicity of this recipe to yourself and enjoy cooking options using the slow cooker, pressure cooker or stove top.
• Mexican Mac n Cheeze Free PD Recipe This reminds me of Velveeta Shells & Cheese with a kick. Super quick to prepare, this meal tastes like junk food but it’s loaded with the antioxidant power of pumpkin, citrus, chilies, and cilantro-filled with chlorophyll. That little leafy green isn’t just a garnishing flavor addition. It offers protection against DNA mutation by intercepting carcinogens. Don’t let this healthy description leave you thinking this recipe is lacking in comfort food appeal. It’s a classic favorite by many just starting off on the fast track to optimal heath with the application of a Protective Diet.
• Mushroom Gravy Free PD Recipe & Cooking Video This dark and flavorful gravy will complete your holiday feast or make a simple Sunday dinner something to remember. Ladle it over a Holiday Loaf or dress up your Smashed Potatoes. This gravy is sure to please everyone at your table.
• Jalapeño Cornbread Muffins Free PD Recipe Jalapeño Cornbread Muffins are sure to please everyone with the option to make them spicy or savory and mild. Crumble these whole grain, gluten-free muffins into a bowl of hot Veggie Chili or enjoy them on the side with a salad. These make a perfect take away breakfast and give you the starch based energy to keep you satisfied until your next Protective Diet meal.
• Guiltless Baked Mac and Cheese Free PD Recipe & Cooking Video Kids love this hot and creamy comfort food favorite. Adults can enjoy Guiltless Baked Mac n Cheeze, knowing it is free of all the fat found in the original. The simple breaded topping lends this casserole-style dish a perfect down home finish. This recipe will become a regular weeknight request as you eat your way to a slimmer, healthier you.
• Garlic Greens Free PD Recipe Here’s a recipe that is sure to have you enjoying more kale and leafy greens in your diet. Total simplicity and clean flavors make this a dish you can incorporate on the side or as a main course served with brown rice. Top it off with one of Protective Diet’s signature hot sauces and you’ll be enjoying greens daily. Chewing leafy greens promotes nitric oxide production to boost our immune system, lower blood pressure, improve blood flow, and shorten workout recovery time. Drinking greens is not an effective way to promote our endothelium. Stop blending them up just to get them down and give this flavorful, savory recipe a try.
• Fat Free Fredo Pasta Sauce Free PD Recipe & Cooking Video This rich, garlicky cream sauce has got it going on! It has been reviewed as restaurant quality. The best part is it’s simple to prepare and ready in less time than it takes to boil water for pasta. This is a perfect dish for your next fancy dinner party or served up family-style on a Monday night. Kids love it; mothers and fathers agree that Fat Free Fredo is fast, easy, and delicious.
• Creamy Potato and Kale Soup Free PD Recipe & Cooking Video This soup is a winner with kids and adults alike. Creamy Potato and Kale Soup is satisfyingly rich, and will leave many wondering if it’s fattening. It’s a great way to slip in more greens without any complaints from picky eaters.
• Chinese Take In Free PD Recipe This aromatic, brown gravy stir fry is traditionally seasoned with garlic and ginger. After experiencing this health-promoting oil-, sugar- and MSG-free remake, you’ll never suffer the effects of ordering take-out again. Chinese food has a reputation of never filling you up and leaving you hungry again, craving more after an hour or two. The reason is not because it’s light or low calories. It is typically loaded with food additives that cause food cravings and shut off the satiation signal to the brain. Enjoy this flavorful, clean version and you will have total control over its ingredients and your meal satisfaction.
• Cheezy Scalloped Potatoes Free PD Recipe & Cooking Video The way to a man’s heart is with potatoes. These creamy, cheezy potatoes will leave any man begging for seconds. I shared a pan of these at a potluck and they were a huge hit. All the gentlemen were following me around asking if I was sure their wives had the recipe. This hearty potato casserole is a family-style winner for dinner.
• Baked Ziti Free PD Recipe Kids love this crowd-pleasing pasta bake and so will the chef. It’s authentic in taste and looks just like the real deal. Get ahead of meal time on busy days and prepare this family style dinner a day or two in advance. All you’ll have left to do is pop it in the oven, bake and serve.
• Perfect Steel-Cut Oats Free PD Recipe This recipe is designed for morning time efficiency and perfectly cooked oats. Using this method, babysitting a pot on the stove and setting a timer is eliminated. The best part is it is so simple that I can make a fresh serving every day. Jerry has gotten into the routine of starting his oats first thing in the morning and they are warm and waiting for him post-shower.
• Baked Potato Wedges Free PD Recipe These are one of my favorite snack foods. I bake a few trays at dinner time and enjoy the leftovers packed in my lunch along with a salad and a dipping sauce or mustard. These are a perfect commuter food to tide anyone over. These wedges have assisted many people to drive right past their favorite fast food stop or waltz confidently past the fresh popcorn stand at the train station. They make a perfect replacement for energy bars pre- or post-workout. Tuck a few in your gym bag, in your purse or pocket and you will be prepared. These wedges, loaded with vitamin C, potassium and fiber, will satisfy you during detox and give your body clean fuel to sustain a long day at work or play.
• Chia Seed Jam Free PD Recipe Think ahead and stir up a batch of deliciously healthy chia seed jam before tucking in at night. Enjoy dressing up your morning oats with a couple spoonfuls or naturally sweeten up a tray of Oven-Baked Pancakes. This sugar-free condiment is a great addition to any Protective Diet breakfast.
• Rice Milk Free PD Recipe If you have a high-speed blender and a ½ cup of raw rice, you are only a minute away from 3 beautiful white cups of clean, plant-based milk. Save yourself money, eliminate wasted packaging, and save trips to the store buying boxed plant-based milks which are often full of sugar, thickening agents and food additives.
• Oat Milk Free PD Recipe Making your own Oat Milk eliminates the additives and sugar found in packaged plant-based milks. It will save you money and trips to the market. It tastes just like oats and has a smooth and thick texture.
• Cacao Breakfast Muffins Free PD Recipe Help yourself to a few of these rich, dark chocolaty muffins as a perfectly healthy choice for breakfast or to satisfy your cravings during the Protective Diet 30 Day Whole Food Detox and Taste Bud Reprogram. Take note these are low-calorie muffins made of whole grain, health promoting ingredients. Don’t let guilt creep up on you as these only look off plan. Enjoy them and be thrilled you are on the fast track to optimal health. Help yourself to a few of these rich chocolaty muffins as a healthy choice. They will satisfy your desire for chocolate without the oil and sugar to weigh you down.
• Asian Style Kale Free PD Recipe & Cooking Video Kale lowers blood pressure, improves blood flow, shortens muscle recovery time, and reduces our risk of disease. The only problem with this miracle-leafy-green-answer to-optimal-health is that most people lock their lips at the thought of eating it. If you are steaming kale and struggling just getting it down the hatch, I have a resolution. This quick and easy recipe will put kale or any dark leafy green on the most requested list. On a Protective Diet we should be enjoying every meal we eat. I found a way to take boring steamed kale from blah to bam! It’s a perfect way to enjoy greens as a flavor-filled main dish served atop brown rice with a side of Healthy Hottie Sauce.
• Baked Apples Free PD Recipe I call this recipe ‘cheater apple pie’. It’s fast, easy to prepare, and fills your house with the glorious smell of baked apples and cinnamon. It’s a perfect after-school fall snack or morning oatmeal topper. I prep this recipe in under 10 minutes and allow it to bake it while I’m in the shower. Be sure to bake two pans; leftovers are excellent packed in lunches or served cold the next day.

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