Starters & Snacks


0 Comments | Last Update: April 11, 2013

  • 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.
  • Chocolate Bird Seed Premium PD Recipe Chocolaty Bird Seed - © ProtectiveDiet.comDon’t be fooled by the name, this stuff isn’t for the birds! It’s a dark chocolaty, crunchy, munchy, whole grain, sugar free, high fiber snack. A bowl of this topped with plant based milk, makes a perfect breakfast for chocolate lovers. Top off your next ice “cream” sundae or Frosty with a sprinkle of this delightful creation.
  • Pizza Bird Seed Premium PD Recipe 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.
  • Bloomin Blossom Premium PD Recipe Bloomin Blossom - © ProtectiveDiet.comThis classic fried pub appetizer has the reputation of being the most fattening item on the menu. The Protective Diet version offers a light low calorie starter or main dish with all the fun and flavor of the original. This is an onion kids can’t resist. It’s a perfect super bowl party recipe or game night favorite. This one won’t leave you with greasy fingers or tight pants.
  • Breaded Mushrooms Free PD Recipe Breaded-Mushrooms - © ProtectiveDiet.comCrispy and fried looking Protective Diet Breaded Mushrooms are perfect served alongside Breaded Zucchini Sticks and a side of Creamy Ranch. The crispy coating wins over fried food junkies every time. This recipe is surprisingly simple and fun to prepare; complete with a delicious gluten free option.
  • 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 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.
  • Buffalo Potato Wedges Premium PD Recipe Buffalo Potato Wedges - © ProtectiveDiet.comAt last pub style food that promotes health, fulfills spicy finger food fantasies and makes you question am I really on a diet? These can be made mild or extra spicy to satisfy everyone watching the football game.
  • Chickenless Nuggets Premium PD Recipe Nuggets - © ProtectiveDiet.comImprove your child’s diet, whip up 20 organic nuggets without the fat and chemical food additives at half the cost of packaged chicken or veggie nuggets. Stock up your freezer and be prepared with this nutrient dense fast meal fix. These aren’t just for kids, I enjoy them served with Ranch dressing and hot sauce.
  • 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 Cream Pudding Premium PD Recipe Enjoy a high-energy, high-fiber, hearty serving of Protective Diet Chocolate Cream Pudding for breakfast, or pack a daily pudding cup treat in your lunch bag. You'll have your coworkers thinking a Protective Diet is just too good to be true. Thank goodness you know it is both good and true. They may not be saying anything yet, but they are noticing as you waltz past the old vending machine, glowing and slimmer than ever with daily chocolicious satisfaction.
  • 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.
  • Crabby Cakes Free PD Recipe Crabby Cakes - © ProtectiveDiet.comTry these special little delicacies with an oil free plant-based makeover. These cakes are fun to make and, along with their creamy dipping sauce, are free of cholesterol and fat. Crabby Cakes are loaded with the same texture and taste of the original without the expense or impact on our over-fished seas.
  • Cream Cheeze Premium PD Recipe Oil-free and additive-free two-ingredient creamy plant-based cream cheese is a dream come true for the Protective Diet community. I layered my first batch on PD Everything Bagels, but the possibilities are endless. This recipe makes eating for optimal health feel like we are eating for ultimate satisfaction while we achieve our health goals and easily maintain our ideal body weight without restriction. Easy to follow recipes and appealing PD food choices keep us eating on plan, allowing our body an opportunity to recover, heal and maintain wellness.
  • 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…
  • 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.
  • 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.
  • 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.
  • 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.
  • 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 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.
  • 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 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.
  • 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.
  • 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 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 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.
  • Granola Bars Premium PD Recipe Granola Bars - © ProtectiveDiet.comProtective Diet granola bars are a low-cal, nutrient-dense, nut-free, sugar-free and fat-free snack or breakfast on-the-go. These are the perfect alternative to eliminate expensive, additive-filled, packaged protein bars out of your routine. Bake and freeze these whole grain bars of energy for when you need some quick fuel or the kids need a fast snack.
  • Greek Nachos Premium PD Recipe Greek Nachos4 - © ProtectiveDiet.comIf you thought Protective Diet Gyros were the bomb, think again! This recipe has all the flavor of gyros without the marinade time. We layered fresh plant-based finger-licking Greek deliciousness on a big party platter to make this a health improving meal your family will never forget. If you prefer a gluten-free gyro fix, this recipe has a chip alternative that is sure to please.
  • 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 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.
  • 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.
  • 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.
  • Holiday Cheeze Ball Premium PD Recipe Serve this plant-based party starter scooped up with baked pita chips, Seasoned Crispy Crackers, crudité, or spread onto Seasoned Flatbread wedges, pleasing everyone no matter their level of dietary consciousness. On a Protective Diet, we are celebrating the holidays with a jump start on a healthy new year.
  • 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.
  • 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.
  • Hushpuppies Premium PD Recipe Hushpuppies - © ProtectiveDiet.comThese oil-free Hushpuppies taste and look totally deep fried! My brother and I have fond memories enjoying them as kids. Only two pups were served to us with a batter fried fish dinner. They were the best part of the whole meal and we wished we could have more. Now we can have a whole basket full of these crunchy nuggets loaded with whole grain corn.
  • 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.
  • Loaded Nachos Free PD Recipe Loaded Nachos 5 - © ProtectiveDiet.comThis is a compilation of my all-time favorite party recipes piled up on my all-time favorite food…Baked Tortilla Chips. Most people have a hard time believing this indulgently beautiful spread of nachos is a Protective Diet option. Recipes like Loaded Nachos are what keep us on track and achieving all our health goals.
  • Mac Attack Layer Dip Premium PD Recipe We deconstructed the world’s most popular fast food sandwich and turned it into a plant-based party on a platter. Layered familiar flavors are perfect for introducing how delicious and fun a Protective Diet can be at your next gameday gathering. Two crumbled patties, special sauce, lettuce, cheeze, pickles, onions on a sesame seed pita chip!
  • 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.
  • Mini Pizza Puffs Premium PD Recipe Mini Pizza Puffs basket - © ProtectiveDiet.comThese little oil-free Notzzarella Cheeze stuffed pizza nuggets are perfect for children of any age and make awesome football season game snacks. Present them in a parchment paper lined pub basket and they will never guess they are eating their way to optimal health with a Protective Diet.
  • 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.
  • Onion & Chive Cream Cheeze Premium PD Recipe Oil-free and additive-free creamy plant-based Onion & Chive Cream Cheese is a dream come true for the Protective Diet community. I layered my first batch on PD Everything Bagels topped with sprouts and a tomato slice, but the possibilities are endless. This recipe makes eating for optimal health feel like we are eating for ultimate satisfaction while we achieve our health goals and easily maintain our ideal body weight without restriction. Easy to follow recipes and appealing PD food choices keep us eating on plan, allowing our body an opportunity to recover, heal and maintain wellness.
  • 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.
  • Patatas Bravas Premium PD Recipe Patatas Bravas Featured Image - © ProtectiveDiet.comThis popular dish is famous in Spain's Tapas Bars. Tapas is a style of small bites of food served to encourage sharing, conversation and socialization. It is often served with tiny picks and little plates. It was designed as a small pre-dinner meal and was designed to be shared. In Spain, dinner is typically served late in the evening, and the Tapas bars offer time to unwind and snack after work. I've given this traditional bite-sized crispy fried potato dish covered in spicy Spanish tomato sauce and garlic mayo a full sized oil-free makeover. This flavorful potato dish will please anyone that enjoys sharing a snack or is in need of a new idea for the perfect starch component to a PD 50/50 Balanced Plate.
  • 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.
  • 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.
  • 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.
  • Potato Skins Premium PD Recipe Game Day is even more delicious on a Protective Diet with this sports bar classic remake. This super efficient and easy prep recipe will have you out of the kitchen, enjoying the party and cheering on your favorite team.
  • Pretzel Rolls Premium PD Recipe Pretzel Rolls 1 - © ProtectiveDiet.comThe hot soft pretzel originally known in Germany as Laugenbrezel, sometimes made into little rolls called Laugenbrötchen, and longer, baguette style sticks called Laugenstangen are popular and often a favorite in American restaurant bread baskets. Laugenbrötchen, often referred to as Pretzel Rolls, are frequently used as sandwich rolls. Laugen gets its browned chewy skin and tender inner texture from a hot alkaline bath before baking. There's an aroma from this neutralizing dip-to-bake process that causes a frenzy around pretzel stands. Now we can enjoy the aroma, flavor and texture while incorporating the benefits of whole grains into our Protective Diet Pretzel Rolls while keeping the traditional flavor and technique alive. Enjoy them along with soup, salad or sliced open and filled with Mock Tuna Salad, Skinny Chic’n Salad or layered with Better Than Bacon, lettuce, tomato and Ultimate Plant-Based Mayo
  • 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 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.
  • Roasted Salsa Verde Premium PD Recipe Roasted Salsa Verde Featured Image - © ProtectiveDiet.comAuthentic green salsa at its finest and easiest. Roasting adds a depth of flavor and eye appeal that will make you the honorary authentic homemade salsa expert among your friends and family. Stash this easy-prep flavor-filled condiment in your refrigerator door to spice up a breakfast of Hash Browns a la Florentine, top a Mexican Pizza or layer on PD plant-based Fajitas.
  • 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 Molcajete Free PD Recipe & Cooking Video Prepare to become a salsa snob. This recipe is so simple and amazingly delicious you will never buy jarred salsa again. Simple roasted jalapenos and roasted tomatoes give this authentic Mexican salsa roasted sweet and optional traditional spicy flavor.
  • Salsa Roja Free PD Recipe Salsa Roja - © ProtectiveDiet.comSimple toasted chile de arbol pods and roasted tomatoes give this salsa deep flavor. Only four ingredients give this authentic salsa all it needs to become a regular recipe in your home.
  • Salsa Verde Free PD Recipe & Cooking Video Salsa Verde - © ProtectiveDiet.comAuthentic green salsa is made deliciously simple with this easy recipe. The bright flavor of the tomatillo is something I’m so grateful to have been introduced to by my friend and student Eve. She has taught me her knowledge of Mexican ingredients and flavors that she learned from her mother and I’m passing all the deliciousness on to you.
  • 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 Crispy Crackers Premium PD Recipe Seasoned Crispy Crackers - © ProtectiveDiet.comProtective Diet crackers are gluten-free, flour-free, fat-free, flavorful, and easy to make with just one whole grain ingredient. Seasoned Crispy Crackers are an inexpensive and healthy way to scoop up PD Hummus, Mercury Free “Tuna” Salad, Skinny Chick In Salad or enjoy with sliced Notzzarella Cheeze and King Sauce. They cost just pennies to make and eliminate the fats, seeds, excessive salt, and food additives found in “healthy” packaged crackers.
  • 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.
  • 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.
  • 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.
  • 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.
  • Soft Pretzels Premium PD Recipe Soft Pretzels 1 - © ProtectiveDiet.comThe hot soft pretzel, originally known in Germany as Laugenbrezel, gets its browned chewy skin and tender inner texture from a hot alkaline bath before baking. There's an aroma from this neutralizing dip-to-bake process that causes a frenzy around pretzel stands. Now we can enjoy the aroma, flavor and texture while incorporating the benefits of whole grains into our Protective Diet Soft Pretzels and keeping the traditional flavor and technique alive. Enjoy them with soup, salad or alone dipped in mustard or Ultimate Cheeze Sauce for a high-energy after school kid-friendly snack.
  • 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.
  • 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.
  • Stuffed Mushrooms Premium PD Recipe Stuffed Mushrooms - © ProtectiveDiet.comThis easy-to-prepare starter will be a hit at your next fancy cocktail party or will easily get their attention at half time during the football game. These single bite button mushrooms are packed with a spicy or mild Italian “Sausage”-style filling. These are stuffed mushrooms with a Chicago flare.
  • Stuffed Plum Tomatoes Premium PD Recipe Traditionally filled with tangy goat cheese, fresh herbs and topped with Parmesan breadcrumbs, this classic summertime dinner party favorite was in desperate need of a Protective Diet makeover. Not one bit of texture, creamy richness or flavor was sacrificed perfecting this surprisingly easy to assemble and impressive to serve health promoting hors d'oeuvre recipe.
  • Swedish “Meatballs” Premium PD Recipe Swedish Meatballs - © ProtectiveDiet.comTender nuggets of Swedish goodness covered with savory gravy are perfect served up as an hors d’oeuvre or over mashed potatoes as a hearty main dish.
  • 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.
  • 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.
  • 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.
  • Veggie Sushi Rolls Premium PD Recipe Sushi in Japanese means vinegar rice. Short grain sticky rice holds veggies together or can be wrapped with nori to create a maki roll. Japanese cuisine is all about savoring each colorful small bite. The artistic presentation of Veggie Sushi Rolls enjoyed with chopsticks offers a dining experience appreciating every exciting flavor and color. This is a perfect Protective Diet make ahead recipe to serve at a party, bring to a potluck or enjoy alone while mastering your Mindful Eating Practice.
  • Vietnamese Spring Rolls Premium PD Recipe Spring Rolls - © ProtectiveDiet.comFresh and beautiful describes these little bundles of salad that you can eat with your hands. They are the perfect vessel to top with Peanut-less Peanut Sauce, Sweet Garlic Chili Sauce, or Awesome Sauce. Don’t be intimidated by this recipe, they are raw and there is nothing to burn. My technique video makes wrapping up a platter of rolls super easy.
  • Winter Fruit Salad Free PD Recipe Fruit Salad - © ProtectiveDiet.comLearn how to supreme citrus fruit to increase you and your family’s intake of powerful grab and go antioxidants this winter with prepared seasonal fruit cups or jars. Finish your holiday feast or your next dinner party with a prep-ahead colorful, light and refreshing palate cleansing dessert your guests will remember.

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