Community Class Review #270 | PD Pro Tips

Sep 2, 2025

Summary

Attendees including Kathy, Michelle, and Dianna shared personal success stories with the Protective Diet. Julie Marie discussed the impact of oil on cravings and gut health, the importance of managing emotional connections to food, and shared her experiences with a new induction stove and cookware. Jerry Christensen shared numerous links to support Julie’s tips on Instant Pot usage, food storage, vanilla extract production, freezing produce, blender usage, kitchen organization, and smart shopping.

Details

• Protective Diet Pro Tips and Success Stories Julie Marie initiated a discussion on “PD pro tips,” sharing various techniques she has received questions about, including the reheat method, which she believes can benefit both newcomers and experienced practitioners (00:09:53). Attendees shared their successes, with Kathy describing bringing healthy food options to an event that were well-received (00:19:19). Michelle celebrated losing 14 pounds in 44 consecutive days on the protective diet (00:41:51), and Dianna shared her positive results, including loose pants, high energy, and new weight loss (00:40:34). Angela noted that while she had a rough week due to family cooking, she is now back on track (00:29:20).
• Impact of Oil on Cravings and Gut Health Angela mentioned that consuming sesame oil led to cravings for fatty foods, a sentiment echoed by Kathy who experienced reflux from oil (00:30:34). Julie Marie explained that taste buds signal microbes to desire more fatty foods, especially saturated fats found in oils and animal products, which inhibit healthy, fiber-preferring microbes (00:31:35). She emphasized that healthy microbes promote a desire for fibrous foods, guiding individuals toward produce sections and farmers markets (00:32:57). Julie Marie also shared her personal experience, noting that consuming oils and nuts as a vegan in her twenties led to significant inflammatory pain, which she now avoids by focusing on fiber-rich foods (00:37:05).
• Managing Food Cravings and Emotional Connections to Food Jerry & Julie Marie highlighted that the smell of certain foods can be enticing, even if one is not hungry, because it triggers emotional memories associated with those foods, such as family gatherings or movie nights. She advised cultivating self-awareness to navigate these moments and to avoid lighting up unhealthy microbes that promote unhealthy cravings (00:35:51). Julie Marie also shared how she ensures her husband, Jerry, stays on the healthy diet by making meals appealing and diverse, such as plating peaches and yogurt as a dessert (00:38:19).
• Innovative Induction Cooking and Cookware Challenges Julie Marie shared her experiences with a new induction stove and cookware, noting that she is still experimenting to find the right temperature for cooking, especially for tortillas (00:21:29) (00:25:22). She explained that her new three-ply pans are highly conductive, heating quickly and efficiently at lower temperatures, which is a learning curve for someone new to induction cooking (00:26:40). Kathy and Michelle expressed fascination with the induction stove’s ability to cool instantly once turned off, making the countertop safe for chopping. Julie Marie detailed that her induction cooktop is unique as it is installed under the countertop, conducting heat via magnets directly to the pan (00:27:58).
• Instant Pot Pro Tips for Steaming and Reheating Jerry Christensen’s Presentation of Lesson #270 introduced Instant Pot pro tips, including methods for steaming kale using the pot-in-pot method to incorporate more vegetables into meals (00:43:59). They explained that kale should be pre-chopped an hour before cooking to activate sulforaphane, a protective enzyme (00:45:59). It also demonstrated how to use the Instant Pot for reheating leftovers like chili, mashed potatoes, or pasta, emphasizing the use of the steam setting for one minute to avoid drying out the food (00:47:05) (00:51:26). Various microwave or oven-safe containers can be used for reheating within the Instant Pot (00:50:18).
• Storing Greens and Troubleshooting Instant Pot Errors Lesson #270 shared tips for storing greens, recommending washing and thoroughly drying herbs before wrapping them in a clean kitchen towel and placing them in a container (00:53:31). For larger quantities of greens like kale and collards, they suggested using Ziploc bags, pressing all the air out to keep them fresh without a towel (00:54:26). They also addressed common Instant Pot issues, explaining that a “burn” signal during pressure cooking indicates insufficient liquid in the pot or a clogged pressure valve due to starch buildup (00:55:29).
• Instant Pot Tips for Yogurt Julie Marie shared tips for making yogurt in an Instant Pot, recommending wide-mouth quart jars to maximize yield (00:57:52). They suggested making yogurt at night to keep the Instant Pot free during the day and advised using a nut bag for straining Greek yogurt, as it yields more and is easier to clean than a Greek yogurt strainer (00:59:35). They also emphasized freezing a portion of homemade yogurt as a starter for future batches, noting that successive batches become thicker and more probiotic-rich (01:00:50).
• Vanilla Extract Production Lesson #270 discussed making vanilla extract in an Instant Pot using recycled tamari jars for storage (01:04:27). It advised blending used vanilla beans into dishes to enhance flavor and provided a tip from Diane to split extract batches into three smaller, more durable jelly jars to prevent cracking, a common issue with larger pint jars (01:05:29).
• Freezing Produce for Convenience Lesson #270 shared the PD method for freezing ginger, turmeric, and chili peppers like Fresno chilies or jalapenos by washing, drying, and then freezing them whole (01:08:39). They highlighted the benefit of using a microplane for grating frozen roots directly into recipes and also recommended freezing tomato paste in tablespoon measurements for easy portioning and long-term storage (01:09:57) (01:12:00).
• Tofu and Breadcrumb Freezing Julie Marie explained her system for freezing tofu, marking boxes with an “X” to indicate they have been frozen and defrosted, which changes the texture to be firmer and spongier for specific recipes like crumbles (01:14:15). She also shared that they double the amount of breadcrumbs when making pesto to have a readily available, pre-toasted supply in the freezer for future use (01:16:29).
• Blender Usage and Garlic Preparation Julie Marie advised against peeling garlic cloves when using them in high-speed blenders for dressings and sauces, as the peels contain protective phytochemicals (01:16:29). She also noted that raw garlic can taste “burny” to those unaccustomed to it and suggested adjusted the amount for children’s recipes (01:17:46).
• Oat Flour and Toasted Quinoa Flour Julie Marie provided instructions for blending oat flour, recommending three cups at a time for optimal fineness and suggesting making “nice cream” batter afterward without washing the blender to utilize residual flour (01:19:03). They also detailed the process of toasting quinoa in the evening to make toasted quinoa flour in a dry blender in the morning (01:20:00).
• Blender Loading Order and Consistency Adjustment Julie Marie outlined the proper blender loading order, specifying that liquids should go in first, followed by the lightest ingredients to the heaviest on top (01:22:04). They also advised adding more liquid, such as milk, to saucy recipes like Ultimate Cheese Sauce if the consistency is too thick or not blending smoothly (01:24:22).
• Yeast Storage and Jar Cleaning Julie Marie recommended freezing yeast to extend its usability beyond the expiration date. They also shared a tip for removing Sharpie marker marks from jars by using vinegar or an all-purpose cleaning spray, noting that alcohol also works but vinegar is preferred for its non-toxic cleaning properties (01:25:26).
• Measuring Cup Practices Julie Marie emphasized the importance of having multiple sets of measuring cups to avoid drying them between uses when preparing recipes that require both dry and wet ingredients (01:27:42). She also detailed her method for accurately measuring flours by scooping directly into the canister and leveling it off, and advised using specific measuring cups for wet ingredients in baked goods (01:28:39).
• Bulk Organic Spices and Garlic Press Julie Marie advocated for ordering bulk organic spices by mail to save money and reduce waste, noting that protective diet recipes frequently use the same spices (01:31:02). They also recommended a specific garlic press that can press garlic cloves right through the skin, eliminating the need for pre-peeling and saving time (01:33:00).
• Instant Pot Steaming and Remaining Water Julie Marie demonstrated how to use the Instant Pot for steaming and noted that typically less than a cup of water remains after steaming (01:35:18). She emphasized that at least one cup of water is necessary for the pressure cooker to heat back up properly, especially after a quick release (01:36:19).
• Bulk Organic Food Resource Julie Marie introduced a new resource, Azur Standard, a bulk drop company supplying organic foods nationwide, which she and Jerry have found to significantly cut costs on items like oats and other pantry staples (01:37:22). They encouraged checking the provided link to see if the service is available in one’s area and to explore their product range (01:39:50).
• Fermented Brine and Garlic Utilization Julie Marie advised against discarding fermented brine and garlic, suggesting uses such as adding fermented garlic cloves to spaghetti, mix and mac, or salad dressings for a milder flavor (01:41:00). She also recommended using fermented brine in place of cooking water for rice or as a flavor enhancer in sauces, salad dressings, and vinaigrettes (01:42:04).
• Fermentation Speed and Indicators Julie Marie shared a tip about fermentation speed, noting that warmer temperatures cause ferments to process faster (01:43:05). She advised checking ferments by sight for softening and by smell for a vinegary aroma, and encouraged tasting to determine readiness, even if it’s earlier than scheduled (01:44:09).
• Rimmed Baking Pans and Tortilla Care Julie Marie recommended using 17-inch rimmed baking pans for making crackers, nice cream sandwiches, and chips, suggesting having multiple for efficiency (01:45:15). She also provided a warning about cast iron pans, advising to keep them dry to prevent rust and sharing Jerry’s method for removing rust with steel wool and baking soda, followed by re-seasoning (01:46:11).
• Balsamic Vinegar Comparison and Leftover Cilantro Julie Marie differentiated between an 18-year aged balsamic vinegar, which they recommend, and a popular, sweet, and thick balsamic vinegar by Napa Valley Naturals, highlighting the latter’s high sugar content (01:48:17). She also offered a tip for keeping chopped cilantro fresh by mixing it with diced onions (01:47:15).
• Pineapple Usage and Grocery Shopping Tips Julie Marie discussed using pineapple in recipes, noting that canned pineapple in juice has high sugar content and suggesting fresh or frozen pineapple as alternatives (01:50:33). She also provided a tip for grocery shopping during times when reusable bags are not allowed: ask the cashier to put groceries loosely into the cart to load into reusable bags in the car, saving money and plastic waste (01:52:49).
• Herbal Beverage Storage and Tapioca Starch Julie Marie advised straining herbal beverages like hibiscus tea before refrigerating to prevent the leaves or flowers from becoming slimy (01:53:48). She also discussed tapioca starch/flour, noting its use in many Protective Diet recipes and recommending purchasing it from Asian markets for the best deals, while also confirming that various brands labeled as tapioca flour are suitable as long as they are finely ground (01:55:10).
• Tapioca Flour vs. Starch Julie Marie highlighted the distinction between tapioca flour and tapioca starch, noting that some tapioca flour, particularly from Indian markets, is a coarse ground flour and not a fine powdered starch. She advised checking Asian markets for the best deals on tapioca starch and suggested the Azure Standard brand as an alternative since the preferred brand has been sold out recently (01:57:36).
• Promoting Family Time in the Kitchen Julie Marie encouraged “cook and catch up” sessions to promote more family time in the kitchen. She explained that these sessions, whether for making tortillas or an ice cream cake, offer an opportunity for connection and enjoyment, especially for couples or families with children (01:58:41). She also suggested involving family members in choosing recipes from protectivediet.com to increase their excitement at mealtime (02:00:03).
• Kitchen Organization and Tools Julie Marie’s presentation recommended having specific kitchen tools like an offset spatula for various recipes and kitchen shears, emphasizing the importance of keeping them in designated places to maintain an organized and efficient cooking space (02:00:03). She suggested using Post-it notes to help family members learn where everything belongs, promoting respect for the established organization to facilitate quicker meal preparation (02:01:02).
• Breville Smart Air Oven Julie Marie discussed her reliance on the Breville Smart Air oven, considering it a full-sized oven due to its functionality. Angela and Julie Marie both shared experiences of convincing family members to purchase one, highlighting its effectiveness as an alternative to a traditional oven (02:03:35).
• Costco vs. Trader Joe’s Julie Marie expressed a strong preference for Costco, even stating that its availability influenced their moving decisions, while indicating she could live without Trader Joe’s (02:04:47). She criticized Trader Joe’s for bagging vegetables in plastic and charging more for less volume, although she acknowledged it could be an option for those without good produce at other grocery stores (02:05:47).
• Soy Milk Pricing and Availability Angela and Julie Marie discussed the fluctuating price of soy milk at Trader Joe’s and Walmart, noting that the price at Trader Joe’s had increased significantly from $1.79 to $2.49 for a small box (02:05:47). Michelle mentioned that her Walmart stocks Westsoy, and Angela added that Walmart sometimes places the Westsoy on the top shelf, requiring a step stool or employee assistance to reach (02:08:03).
• Walmart Delivery and Canning Applesauce Julie Marie mentioned that she gets her Walmart orders delivered for free, noting that the delivery quality has improved and they now refund broken items (02:08:53). She also shared that she canned 70 quarts of applesauce from a neighbor’s apple trees and plans to test both a pressure canner and an electric pressure canner, anticipating the electric version to be as convenient as an Instant Pot (02:09:51).
• Meeting Format Preference Julie Marie, Michelle, Kathy, and Vicky all expressed a strong preference for the current meeting format. Julie Marie specifically thanked Michelle for suggesting changes that led to the improved format (02:11:55).

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