Quick Prep


Comments Off on Quick Prep | Last Update: October 23, 2015

  • 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.
  • Annatto Rice Premium PD Recipe Annato Rice - © ProtectiveDiet.comAnnatto 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 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.
  • Applesauce Premium PD Recipe Applesauce - © ProtectiveDiet.comUnsweetened 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.
  • Asian Style Kale Free PD Recipe & Cooking Video Asain Style Kale - © ProtectiveDiet.comKale 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.
  • 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.
  • Baked Apples Free PD Recipe Baked Apples - © ProtectiveDiet.comI 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 Potato Wedges Featured Image - © ProtectiveDiet.comThese 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 Crispy-Baked-Tortilla-Chips - © ProtectiveDiet.comThese 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.
  • Banana Cream Pie Bites Premium PD Recipe Banana Cream Pie Bites - © ProtectiveDiet.comThese 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.
  • 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 Baked Beans Free PD Recipe BBQ Baked Beans - © ProtectiveDiet.comThese 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.
  • BBQ Chick’n Ranch Salad Premium PD Recipe BBQ Chicken Bites - © ProtectiveDiet.comBBQ 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 Taters Premium Free PD Recipe BBQ Sauce Taters - © ProtectiveDiet.comEnjoy 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.
  • Beans and Rice Premium PD Recipe Rice and Beans Featured Image - © ProtectiveDiet.comThis 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 Beefless Tacos - © ProtectiveDiet.comThis 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 Better Than Bacon - © ProtectiveDiet.comI’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.
  • Pizza Bird Seed Premium PD Recipe Pizza Birdseed - © ProtectiveDiet.comA 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 Spicy Birdseed - © ProtectiveDiet.comA 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 and Corn Summer Salad Free PD Recipe Black Bean and Corn Summer Salad - © ProtectiveDiet.comThis 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.
  • Black Bean Chili Premium PD Recipe Black Bean Chili - © ProtectiveDiet.comThis 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.
  • Blueberry Breakfast Muffins Free PD Recipe Blueberry Breakfast Muffins Featured Image - © ProtectiveDiet.comBlueberry 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.
  • Bolognese Sauce Premium PD Recipe Bolognese Sauce - © ProtectiveDiet.comThis 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 - © ProtectiveDiet.comArtichokes 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 Breakfast Brownies - © ProtectiveDiet.comYes, 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.
  • 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 Oil-free Broccoli & Garlic Sauce - © ProtectiveDiet.comThis 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 Broiled Veggies - © ProtectiveDiet.comGrowing 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 Bruschetta - © ProtectiveDiet.comEnjoy 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 Buffalo Cauliflower - © ProtectiveDiet.comServe 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.
  • Burger Buns Premium PD Recipe Burger Buns - © ProtectiveDiet.comI’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 Buns - © ProtectiveDiet.comI’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.
  • Busy Day Chili Premium PD Recipe Busy Day Chili9 - © ProtectiveDiet.comOnly 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 Butter & Herb Noodles - © ProtectiveDiet.comKids 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 Butter Sauce - © ProtectiveDiet.comStir 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.
  • Cacao Breakfast Muffins Free PD Recipe Cacao Breakfast Muffins - © ProtectiveDiet.comHelp 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 - © ProtectiveDiet.comCaesar 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.
  • 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.
  • Cheater Baked Potatoes Premium PD Recipe Cheater Baked Potatoes - © ProtectiveDiet.comI 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.
  • Cheeze Fries Premium PD Recipe Cheeze Fries - © ProtectiveDiet.comThese 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.
  • Chia Seed Jam Free PD Recipe Chia Seed Jam - © ProtectiveDiet.comThink 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.
  • Chickenless Noodle Soup Premium PD Recipe Chicken less noodle soup - © ProtectiveDiet.comHow 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.
  • Chili Mac Premium PD Recipe chili-mac 2 - © ProtectiveDiet.comI 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 Mayo Free PD Recipe Chipotle Mayo - © ProtectiveDiet.comSpicy 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.
  • 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 Chia Seed Pudding Free PD Recipe Chocolate Chia Seed Pudding - © ProtectiveDiet.comThis 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.
  • 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!
  • 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 Chopped Greek 06 - ProtectiveDiet.comNo 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 Chopped Nutz5 - © ProtectiveDiet.comFat-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 Tacos Premium PD Recipe Chorizo Tacos1 - © ProtectiveDiet.comIn 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 Chili Lime Dressing Free PD Recipe Cilantro Chili Lime Dressing - © ProtectiveDiet.comToasted 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.
  • Classic Balsamic Vinaigrette Premium PD Recipe Classic Balsamic Vinaigrette - © ProtectiveDiet.comOil-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 Cucumber Salad Premium PD Recipe Cucumber Salad - © ProtectiveDiet.comThis 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.
  • Confetti Kale Salad Free PD Recipe Confetti Kale Salad - © ProtectiveDiet.comWhen 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.
  • Perfectly Cooked Brown Rice Premium PD Recipe Brown Rice - © ProtectiveDiet.comAt 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.
  • Cookie Dough Bites Premium PD Recipe Cookie Dough Bites - © ProtectiveDiet.comNo, 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!
  • 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.
  • Cornbread Premium PD Recipe Corn Bread - © ProtectiveDiet.comThis 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.
  • 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.
  • 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.
  • Cream of Celery Soup Premium PD Recipe Cream-of-Celery - © ProtectiveDiet.comThis 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.
  • Cream of Chick’N Soup Premium PD Recipe Cream of Chick'N Soup1 - © ProtectiveDiet.comA 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.
  • Creamed Corn Premium PD Recipe Creamed Corn - © ProtectiveDiet.comAs 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.
  • Creamy Chocolate Frosting Premium PD Recipe Frosting - © ProtectiveDiet.comHave 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.
  • Creamy Coleslaw Premium PD Recipe Creamy Coleslaw - © ProtectiveDiet.comThis 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.
  • Creamy Italian Dressing Free PD Recipe Creamy Italian Dressing - © ProtectiveDiet.comCreamy 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 Macaroni Salad Free PD Recipe Macaroni Salad - © ProtectiveDiet.comCreamy 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 Potato and Kale SoupThis 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.
  • Crispy Herb Fries Premium PD Recipe Crispy Herb Fries - © ProtectiveDiet.comThese 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.
  • Crispy Kale Chips Free PD Recipe Crispy Kale Chips - © ProtectiveDiet.comThis 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…
  • Cruciferous Casserole Premium PD Recipe Casserole8 - © ProtectiveDiet.comA 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.
  • 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.
  • Cuban Black Bean Soup Premium PD Recipe Cuban Black Bean Soup - © ProtectiveDiet.comThis 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.
  • Daily Dressing Premium PD Recipe Daily Dressing - © ProtectiveDiet.comThis 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.
  • Dill Dip Premium PD Recipe Dill Dip - © ProtectiveDiet.comI 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.
  • 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.
  • Drop and Bake Biscuits Premium PD Recipe Drop-and-Bake-Biscuits - © ProtectiveDiet.comGrowing 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.
  • Edamame Free PD Recipe Edamame - © ProtectiveDiet.comI 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.
  • 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.
  • 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 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.
  • Plant-Based Étouffée Premium PD Recipe Etouffee Featured Image - © ProtectiveDiet.comWe’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.
  • Fajitas Premium PD Recipe Fajitas - © ProtectiveDiet.comThese 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.
  • 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.
  • Fat Free Fredo Pasta Sauce Free PD Recipe & Cooking Video Fat Free Alfredo Sauce - © ProtectiveDiet.comThis 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.
  • 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.
  • Faux Bacon Bits Premium PD Recipe Faux Bacon Bits - © ProtectiveDiet.comDress 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.
  • Fiesta Layer Dip Premium PD Recipe Fiesta Layer Dip 2 - © ProtectiveDiet.comThis 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.
  • Filet-No-Fish Premium PD Recipe Filet-No-Fish - © ProtectiveDiet.comSlip 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.
  • Fire Roasted Corn Premium PD Recipe Fire Roasted Corn - © ProtectiveDiet.comThis 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.
  • Fire Sticks Premium PD Recipe Fire Sticks - © ProtectiveDiet.comWhen 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.
  • Fish-Less Sticks Premium PD Recipe Fish-Less Sticks - © ProtectiveDiet.comThis 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.
  • 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.
  • Freezer Fries Premium PD Recipe Freezer Fries - © ProtectiveDiet.comBaked 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.
  • French Dressing Premium PD Recipe French Dressing - © ProtectiveDiet.comSweet 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.
  • French Onion Dip Premium PD Recipe French Onion Dip - © ProtectiveDiet.comThis 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.
  • Fresco Sauce Free PD Recipe and Cooking Video Fresco Fresco Sauce with Green Burrito - © ProtectiveDiet.comUnprocessed 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 Tamato Salsa - © ProtectiveDiet.comFresh 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.
  • 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.
  • Fruit Jars Free PD Recipe Fruit Jar - © ProtectiveDiet.comThese 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.
  • 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!
  • 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.
  • Garden Gazpacho Free PD Recipe Garden Gazpacho - © ProtectiveDiet.comThis 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 Garden Party Pasta Salad - © ProtectiveDiet.comThis 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 Garlic and Herb Balsamic Dressing - © ProtectiveDiet.comThis 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.
  • Creamy Garlic Dressing and Dip Premium PD Recipe Creamy Garlic Dressing - © ProtectiveDiet.comThis 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?
  • 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 Lovers Bread Sticks Premium PD Recipe Garlic Bread Sticks - © ProtectiveDiet.comEnjoy 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.
  • Garlic Toast Premium PD Recipe Garlic Toast - © ProtectiveDiet.comProtective 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.
  • Garlic Dill Pickles Free PD Recipe Garlicy Dill Pickles - © ProtectiveDiet.comAre 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.
  • German Potato Salad Premium PD Recipe German Potato Salad - © ProtectiveDiet.comThis 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.
  • Hot or Mild Giardiniera Premium PD Recipe Hot or Mild Giardiniera4 - © ProtectiveDiet.comD’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.
  • 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!
  • Gluten Free Apple Oat Breakfast Muffins Free PD Recipe Apple Oat Muffins - © ProtectiveDiet.comThese 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.
  • 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.
  • Good ol’ Minestrone Soup Premium PD Recipe Ministrone - © ProtectiveDiet.comMinestrone 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.
  • Gravy Fries Premium PD Recipe Gravy Fries - © ProtectiveDiet.comFrench 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.
  • Greek Salad Free PD Recipe Greek Salad - © ProtectiveDiet.comThis 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.
  • Greek Soy Yogurt Premium PD Recipe Greek Yogurt - © ProtectiveDiet.comThis 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.
  • Green Burritos Premium PD Recipe Green Burritos - © ProtectiveDiet.comThis 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.
  • 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.
  • Grilled Mini Party Pizzas Premium PD Recipe Grilled Mini Party Pizzas - © ProtectiveDiet.comGrilled 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.
  • Grilled Steak Fries Premium PD Recipe Grilled Steak Fries - © ProtectiveDiet.comI'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.
  • Grits & Greens Premium PD Recipe Grits and Greens - © ProtectiveDiet.comHere'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.
  • 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.
  • Guac-Faux-Mole Free PD Recipe Guac-Faux-Mole - © ProtectiveDiet.comAvocados 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 Guiltless Baked Mac n Cheeze - © ProtectiveDiet.comKids 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 Guiltless Chocolate Banana Ice Cream - © ProtectiveDiet.comIce Cream - © ProtectiveDiet.comThis creamy frozen treat is all of the yum and none of the guilt, while providing nutrients to benefit your health.
  • Gyro Crumbles Premium PD Recipe Gyro Crumbles1 - © ProtectiveDiet.comPlant-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.
  • 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.
  • Hand-Pressed Corn Tortillas Premium PD Recipe Hand Pressed Tortillas - © ProtectiveDiet.comHomemade 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.
  • Hasselback Potatoes Premium PD Recipe Hasselback Potatoes - © ProtectiveDiet.comThese 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.
  • Healthy Hottie Sauce Free PD Recipe Healthy Hottie Sauce - © ProtectiveDiet.comAre 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.
  • Home Fries Premium PD Recipe Home Fries - © ProtectiveDiet.comThese 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.
  • Homemade Pita Chips Free PD Recipe Pita Chips - © ProtectiveDiet.comThese 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.
  • Hoppin’ John Premium PD Recipe Hoppin Jon Featured Image - © ProtectiveDiet.comThis 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.
  • Hot Cup of Cacao Premium PD Recipe Hot Cup of Cacao - © ProtectiveDiet.comProtective 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.
  • Hot & Spicy Get Well Soon Soup Free Recipe Hot & Spicy Get Well Soon Soup - © ProtectiveDiet.comThis 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 House Dressing - © ProtectiveDiet.comThis bright and tangy citrus salad dressing is a house favorite. The fiber of blended oranges replaces the full-bodied texture of oils.
  • Hummus Free PD Recipe Hummus - © ProtectiveDiet.comThis 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.
  • Ice Pops Premium PD Recipe Ice Pops - © ProtectiveDiet.comWhen 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.
  • 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.
  • Jalapeño Corn Relish Free PD Recipe Jalapeno Corn Relish - © ProtectiveDiet.comThis 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 Cornbread Muffins Featured Image - © ProtectiveDiet.comJalapeño 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.
  • 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.
  • Killer Ketchup Premium PD Recipe Oven Fries - © ProtectiveDiet.comTry 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.
  • King Sauce Premium PD Recipe King Sauce - © ProtectiveDiet.comThis 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.
  • Lazy Lady One Pot Pasta Free PD Recipe Lazy Lady Pasta - © ProtectiveDiet.comThis 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.
  • Lemon Blueberry Whole Grain Scones Premium PD Recipe Scones - © ProtectiveDiet.comFresh 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.
  • Lentil & Rice One-Pot Premium PD Recipe Lentil & Rice One-Pot - © ProtectiveDiet.comThis 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.
  • Lentil Stew Free PD Recipe Lentil Stew - © ProtectiveDiet.comThis 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.
  • Mango Con Chile Paletas Premium PD Recipe Paletas1 - © ProtectiveDiet.comI 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.
  • Mango Salsa Free PD Recipe Mango Salsa - © ProtectiveDiet.comFresh 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 Mexican Mac-n-Cheeze - © ProtectiveDiet.comThis 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.
  • Mexican Pizza Premium PD Recipe Mexican Pizza - © ProtectiveDiet.comThis 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.
  • Milk & Noodles Premium PD Recipe milk noodles 3 - © ProtectiveDiet.comThis 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.
  • Mushroom Gravy Free PD Recipe & Cooking Video Mushroom Gravy - © ProtectiveDiet.comThis 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.
  • Nacho Waffles Premium PD Recipe Nacho Waffle - © ProtectiveDiet.comEasy 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.
  • No Fat Not-Yo Cheeze Sauce Free PD Recipe Not-Yo-Cheeze Sauce - © ProtectiveDiet.comThis 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 Mashed Potatoes - © ProtectiveDiet.comThese 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 Milk Free PD Recipe Oat Milk - © ProtectiveDiet.comMaking 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.
  • Oat and Yogurt Parfait Premium PD Recipe Oat and Yogurt Parfait - © ProtectiveDiet.comLove 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.
  • Onion & Herb Smashed Potatoes Premium PD Recipe Onion Herb Smashed Potatoes - © ProtectiveDiet.comDon’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.
  • Onion Rings Free PD Recipe Onion Rings - © ProtectiveDiet.comProtective 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.
  • Onion Sandwich Rolls Premium PD Recipe Onion Sandwich Rolls - © ProtectiveDiet.comAt 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.
  • Original Awesome Sauce Premium PD Recipe Original Awesome Sauce - © ProtectiveDiet.comSriracha, 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.
  • Oven Baked Pancakes Premium PD Recipe Oven Baked Pancakes - © ProtectiveDiet.comStop 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.
  • Oven Fries Premium PD Recipe Oven Fries - © ProtectiveDiet.comFrench 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.
  • Oven Roasted Garlic Free PD Recipe Oven Roasted Garlic - © ProtectiveDiet.comWhen 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.
  • Panzanella Salad Premium PD Recipe Panzanella Salad Featured Image - © ProtectiveDiet.comPanzanella 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.
  • Pizza Sauce Premium PD Recipe Pizza Sauce - © ProtectiveDiet.comThis 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 BBQ Sauce - © ProtectiveDiet.comAre 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.
  • Pepper Poppers Premium PD Recipe Pepper Poppers - © ProtectiveDiet.comBreaded & 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.
  • Perfect Pesto Sauce Free PD Recipe Perfect Pesto - © ProtectiveDiet.comPesto 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.
  • Perfectly Cooked Quinoa Premium PD Recipe Quinoa3 - © ProtectiveDiet.comI 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.
  • Pickle Relish Premium PD Recipe Pickle Relish1 - © ProtectiveDiet.comProtective 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.
  • Pickled Pepper Rings Premium PD Recipe Pickled Pepper Rings - © ProtectiveDiet.comMake 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.
  • Pico de Gallo Especial Premium PD Recipe Pico de Gallo Especial - © ProtectiveDiet.comEnjoy 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.
  • 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.
  • Pita Pizza Free PD Recipe & Cooking Video Pita Pizza Recipe & Cooking VideoThis 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.
  • Plant Based Yogurt Premium PD Recipe Plant Based Yogurt - © ProtectiveDiet.comLeave 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.
  • Popcorn Free PD Recipe Popcorn - © ProtectiveDiet.comThis 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.
  • Popcorn “Shrimp” Premium PD Recipe Popcorn Shrimp - © ProtectiveDiet.comBreaded, 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.
  • Popeye’s Pantry Pasta Free PD Recipe Popeye's Pantry PastaThis 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 Kugel Premium PD Recipe Potato Kugel - © ProtectiveDiet.comJews 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.
  • Potato Pancakes Free PD Recipe Potato Pancakes Featured Image - © ProtectiveDiet.comI 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
  • 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.
  • Pressure Cooker Pasta Dinner Premium PD Recipe Pressure Cooker Pasta Featured Image - © ProtectiveDiet.comThis 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.
  • 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.
  • Puerto Rican Rice with Pigeon Peas – Arroz con Gandules Premium PD Recipe Puerto Rican Rice and Peas - © ProtectiveDiet.comPuerto 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.
  • 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.
  • Queso Dip Premium PD Recipe Queso Dip - © ProtectiveDiet.comHot 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.
  • Quick-Bake BBQ Bites Premium PD Recipe Quick Bake BBQ Bites Featured Image - © ProtectiveDiet.comThis 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.
  • Quick-Bake Mini Party Pizza Premium PD Recipe Quick Bake Mini Party Pizzas - © ProtectiveDiet.comAt 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.
  • Quick Red Pasta Sauce Premium PD Recipe Quick Red Pasta Sauce - © ProtectiveDiet.comThis 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.
  • 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.
  • Rice Milk Free PD Recipe Rice Milk - © ProtectiveDiet.comIf 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 Roast-Less Pot Roast - © ProtectiveDiet.comThe 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 Roasted Brocoli with Lemon - © ProtectiveDiet.comThis recipe is so deliciously simple and the finish of lemon brightens up this veggie with a zing of fresh flavor.
  • Roasted Corn Premium PD Recipe Grilled Corn - © ProtectiveDiet.comSummertime 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.
  • Roasted Squash Free PD Recipe Roasted Squash - © ProtectiveDiet.comThis 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 Roasted Squash Soup - © ProtectiveDiet.comThis 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.
  • Salad Chips Premium PD Recipe Salad Chips - © ProtectiveDiet.comI’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.
  • Salsa Brava Premium PD Recipe Salsa Bravas Featured Image - © ProtectiveDiet.comSalsa 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.
  • Salsa Criolla Premium PD Recipe Criolla5 - © ProtectiveDiet.comThis 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.
  • Sandwich Cookies Premium PD Recipe Sandwich Cookies - © ProtectiveDiet.comAt 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!
  • 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.
  • Seafood Salad Premium PD Recipe Seafood SaladThis 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.
  • 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.
  • Shamrock Shake Premium PD Recipe Shamrock Shake - © ProtectiveDiet.comIn 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.
  • Shortcut Potatoes Premium PD Recipe Shortcut Potatoes - © ProtectiveDiet.comI 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.
  • Slow Cooker Sloppy Jerrys Premium PD Recipe Sloppy Jerrys - © ProtectiveDiet.comSloppy 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.
  • 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.
  • 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.
  • 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.
  • Sour Cream Dream Free PD Recipe Sour Cream Dream - © ProtectiveDiet.comThis 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 Southwestern Pasta Toss - © ProtectiveDiet.comPasta 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 Southwestern Ranch Dressing - © ProtectiveDiet.comThis 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.
  • Spanish Rice Premium PD Recipe Spanish Rice - © ProtectiveDiet.comThis 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.
  • Späetzle Premium PD Recipe Spatzel © ProtectiveDiet.comThese 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.
  • Speedy Steak Fries Premium PD Recipe Speedy Steak Fries Featured Image - © ProtectiveDiet.comI'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.
  • Spices & Herbs Vinaigrette Premium PD Recipe Spices & Herb Vinaigrette - © ProtectiveDiet.comThis 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.
  • Spicy Asian Dipping Sauce Free PD Recipe Spicy Asian Dipping Sauce - © ProtectiveDiet.comThis spicy dipping sauce is a perfect complement to Protective Diet Vietnamese Spring Rolls
  • Spicy Asian Noodle Salad Free PD Recipe Spicy Asian Noodle Salad - © ProtectiveDiet.comThis 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 Spicy Pickles - © ProtectiveDiet.comDescription: 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.
  • Spinach Dip Free PD Recipe Spinach Dip - © ProtectiveDiet.comThis 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 Spinach Lasagna Featured Image - © ProtectiveDiet.comThis 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 Split Pea Soup - © ProtectiveDiet.comThis 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 Croutons - © ProtectiveDiet.comTurn 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 Steel Cut Oats - © ProtectiveDiet.comThis 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.
  • 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.
  • Strawberry Corn Cakes Premium PD Recipe Strawberry Corn Cakes - © ProtectiveDiet.comThese 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.
  • Strawberry Lemonade Refresher Premium PD Recipe Strawberry Lemonade Refresher - © ProtectiveDiet.comSip 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.
  • Strawberry Poppyseed Dressing Free PD Recipe Strawberry Poppy Seed Dressing - © ProtectiveDiet.comThis 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.
  • 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.
  • Sweet Awesome Sauce Premium PD Recipe Sweet Awesome Sauce - © ProtectiveDiet.comThis 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.
  • Sweet Garlic Chili Sauce Premium PD Recipe Sweet Garlic Chili Sauce - © ProtectiveDiet.comWhen 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!
  • Sweet Garlic Goodness Free PD Recipe Sweet Garlic Goodness - © ProtectiveDiet.comThis 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.
  • 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.
  • Sweet Onion Vinaigrette Premium PD Recipe Sweet Onion Vinaigrette - © ProtectiveDiet.comThis 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.
  • 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 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.
  • Taco Slaw Premium PD Recipe Taco Slaw featured image - © ProtectiveDiet.comFresh, 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.
  • Tamale Pie Premium PD Recipe Tamale Pie - © ProtectiveDiet.comThis 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.
  • Tamales Premium PD Recipe Tamale Featured Image - © ProtectiveDiet.comI 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.
  • 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.
  • Three Bean Salad Free PD Recipe Three Bean Salad - © ProtectiveDiet.comThis 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.
  • Tofu Lettuce Wraps Premium PD Recipe Tofu Lettuce Wraps7This 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.
  • Tomato Cream Sauce Over Pasta With Spinach Free PD Recipe & Cooking Video Tomato Cream Sauce - © ProtectiveDiet.comI 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 Tostadas - © ProtectiveDiet.comThese 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.
  • “Tuna” Melt Premium PD Recipe Tuna Melt - © ProtectiveDiet.comProtective 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.
  • Tzatziki Sauce Free PD Recipe Tzatziki Sauce Featured Image - © ProtectiveDiet.comThis 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.
  • 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.
  • Ultimate Plant-Based Mayo Premium PD Recipe Ultimate Plant-Based Mayo - © ProtectiveDiet.comProtective 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.
  • Unfried Black Beans Free PD Recipe Unfried Black Beans - © ProtectiveDiet.comOil 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.
  • 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.
  • Vanilla Wafers Premium PD Recipe Vanilla Wafers - © ProtectiveDiet.comAt 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!
  • Veggie Chili Free PD Recipe Veggie Chili - © ProtectiveDiet.comThis 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.
  • Veggie Kabobs Premium PD Recipe Veggie Kebabas - © ProtectiveDiet.comSummertime 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!
  • Whipped Lemon Fluff Premium PD Recipe Fluff Featured Image - © ProtectiveDiet.comThe 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.
  • Whipped Miracle Sandwich Spread Premium PD Recipe Whipped Miracle Sandwich Spread - © ProtectiveDiet.comIt’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.
  • Yellow Lentil Soup Free PD Recipe Yellow Lentil SoupThis 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.
  • 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.
  • 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.
  • Zesty Italian Dressing Premium PD Recipe Salad Sauce - © ProtectiveDiet.comI’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.
  • Unfried Zucchini Sticks Free PD Recipe Zuchini Sticks - © ProtectiveDiet.comThese 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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