Featured Free Recipe

• 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.

Featured Premium Recipe

• 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.

All Free Recipes

• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• Creamy Lemon Herb Dipping Sauce Free PD Recipe Enjoy dipping Protective Diet's plant-based Crabby Cakes into this low calorie lemon-herb sauce
• 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.
• 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.
• 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.
• 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…
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• Hot & Spicy Get Well Soon Soup Free 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.
• 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.
• 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.
• 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 Island Salad Dressing Free PD Recipe Dress your salad with the bright tropical sweet and spicy flavors of mango, lime and chiles.
• 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
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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
• 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.
• 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.
• 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.
• 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.
• 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.
• 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 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 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.
• 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
• 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.
• 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 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.
• 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.
• 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.
• 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.
• Spicy Asian Dipping Sauce Free PD Recipe This spicy dipping sauce is a perfect complement to Protective Diet Vietnamese Spring Rolls
• 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.
• 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.
• 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.
• 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 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• Whole Wheat Pita Bread Free PD Recipe & Cooking Video This deliciously simple preservative-free Old World bread is easy and rewarding to make
• 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.
• 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.
• 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.
• 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.

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• 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.
• 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.
• 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!”
• 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.
• 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?
• 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.
• 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.
• 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!
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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 “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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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!
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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 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 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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!
• Chocolate Covered 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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
• 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.
• 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.
• 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.
• 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.
• Perfectly Cooked Brown Rice Premium PD Recipe