Summary
Julie Marie and Michelle discussed Julie Marie’s “cream of beauty broth” and shared their current favorite comfort foods, with Michelle mentioning Zupa Tuscana Soup and Julie Marie discussing their salted, wilted cabbage obsession. Michelle shared a past “fail” with the “melt and baked cheese,” while Angela discussed her technique for mixing the cheese and its use on taco melts. The featured presentation introduced Lesson 354, the “Cream of beauty broth slim down support challenge,” which focuses on eating vegetables for satiation and includes the “Seasonal Effective Salad,” emphasizing the role of plant fiber in producing the satiation hormone GLP1. Jerry Christensen also shared a personal update on his fitness, mentioning that he had run over 100 miles that week.
Details
- Introduction and Personal Updates Julie Marie welcomed Michelle to the meeting, who mentioned she is still coughing but feels better after taking a shower and running errands for their business. Michelle also shared she was to sleep in her own bed, rather than the recliner, and did not cough all night, which she considered good. Jerry Christensen, Julie Marie and Michelle discussed their location and the time Michelle joined the community, noting it was around April 1, 2021, the month Julie Marie moved to their current location.
- Discussions on the Cream of Beauty Broth Julie Marie brought up the “cream of beauty broth,” a twist she put on the beauty broth, which she and Jerry republished because no one had made it or commented on it the previous year. Julie Marie explained that the cream of beauty broth, which uses a soy cream method with vinegar and milk, feels more warming and comforting than a regular broth. They plan to have it tonight, along with chickpeas and old-fashioned oatmeal cookies she made earlier due to Jerry Christensen bringing home many bananas.
- Mealtime Challenges and Cold Weather Eating Julie Marie noted that the beauty broth hot pot helps them ensure she eat vegetables because she often craves hot starch when cold and skip their salad. Michelle shared that she has been eating a lot of white rice with peas, carrots, and tamari sauce. Julie Marie mentioned that she and Jerry Christensen are still eating a lot of salads because of their current obsession with salted, wilted cabbage.
- Cooking the Melt and Baked Cheese Michelle shared a past “fail” with the “melt and baked cheese” used in lasagna, where it turned out rubbery and horrible, which initially made their husband doubt the way of eating. Julie Marie advised that the cheese should be put on top of dishes and browned under the broiler or cooked slow and low to firm it up. Julie Marie mentioned that she makes the cheese four to five times a week, often for the sheetpan pizza, which is coming out soon.
- Melt and Baked Cheese Mixing Technique Angela, who joined the meeting, confirmed she no longer uses an immersion blender for the melt and baked cheese, switching to a balloon whisk or Danish whisk, which corrected a previous issue. Julie Marie uses a silicone spatula to mix the cheese in a Pyrex pitcher, even when making a double batch, and speculated that Angela might have needed the blender previously because she is often feeding a large number of people. Angela stated that their favorite way to use the melt-and-bake cheese is on taco melts, where they broil the cheese on a tortilla before adding toppings.
- Favorite Recipes and Loose Meat Burgers Vicky’s favorite protective diet recipe is busy day chili served as “hay stacks” with tortillas, chopped lettuce, and yogurt as sour cream, often paired with instant mac and cheese. Michelle’s favorites include Zupa Soup, the new pasta with tomatoes (Recipe of the Year), and French Onion Soup. Michelle also likes making and freezing crumbles. Michelle mentioned a regional food from their youth called “loose meat burgers” or “Maid Rites,” which is basically just seasoned ground hamburger served on a bun.
- Sloppy Jerry’s Recipe Update and Pressure Cooker Usage Julie Marie mentioned a new Sloppy Jerry’s recipe is coming that moves away from the slow cooker method. Julie Marie explained that the original slow cooker recipe was created years ago because she was concerned about recommending a pressure cooker, like their Sakira pressure cooker, before it became a widely adopted kitchen tool, such as the Instant Pot.
- Cream of Beauty Broth Slim Down Support Challenge The featured presentation introduced Lesson 354, the “Cream of beauty broth slim down support challenge,” focusing on “vegging it up for satiation” and easing the family into a protective diet. The goal is to build volume of plant fiber for satiation before consuming starches and to promote a protective microbiome and optimal health. The challenge, starting meals with a veggie hot pot or salad, is designed to curb the “raging winter appetite.”
- The Science of Satiation and Fiber Lesson #354 discussed the satiation hormone GLP1, which is produced when the microbiome creates short-chain fatty acids, specifically butyrate, from plant fiber consumption. This hormone slows the digestive system, which requires building up the microbiome slowly to avoid digestive disorder. Jerry Christensen advised against over-vegging non-protective diet food, like mac and cheese or kids’ spaghetti, to avoid alienating family members.
- Preparing the Cream of Beauty Broth Hot Pot Lesson #354 walked through the process of making the cream of beauty broth hot veggie pot, starting with a protective pregame beverage of water with a splash of apple cider vinegar. The preparation involves adding two cups of water to the Instant Pot and then creating the soy cream by mixing one cup of soy milk with half a teaspoon of distilled white organic vinegar, which should be bought in glass bottles to avoid plastic chemicals.
- Seasoning and Cooking Method for Broth The recipe calls for seasoning the broth with one tablespoon of plant-based broth mix, one teaspoon of chopped red onion, and half a teaspoon of salt. Lesson #354 emphasized that salt is not the villain in heart disease, but a lack of an oral microbiome is, and using the salt in the recipe is important for satisfaction and sustainability of the diet. The broth is pressure cooked for “zero seconds” so that the non-starch vegetables, like carrots and celery, remain with “life,” though cooking for one minute is an option for softer vegetables.
- Winter Salad and Resistance Starch Lesson #354 also showcased a “winter dinner salad” called the “Seasonal Effective Salad,” which incorporates bright, aroma therapeutic ingredients to lift spirits. Key ingredients include the zest of an organic orange, pomegranate, julienned apples, carrot curls, thinly sliced celery, and raw sweet potatoes, which are a resistant starch. Raw sweet potatoes, such as Japanese or Garnet varieties, are soaked in cold water before being added to the salad. The skin of the sweet potato is kept on for fiber to further promote butyrate production in the gut.
- Winter Mix Salad Ingredients and Preparation Lesson #354 discussed ingredients for a plant-based winter mix salad, emphasizing items like carrot curls, thin-sliced onions, and matchstick-cut winter squash (such as butternut or a large Italian squash) as plant fiber additions. The focus on winter produce, like winter squash, is to avoid feeling cold, which she attributed to eating summer vegetables, such as cucumbers and romaine lettuce, in the winter. The salad uses an organic renaissance blend of greens, which includes baby kale, and recommends using rosemary krispies, made from refrigerated bread, as a resistant starch to stimulate the satiation hormone GLP-1.
- Dressing and Tossing the Salad The salad is dressed lightly, and Lesson #354 recommended using the hands to toss the salad in a large bowl, noting that tossed salads were popular in restaurants where she previously worked. Julie Marie mentioned using a daily dressing, loving sweet balsamic and mustard undertones, and suggested using pickled mustard seeds for a zingy flavor. The presentation also included adding orange slices for a burst of citrus, which aids in iron absorption, and crispy white beans, seasoned and cooked in an Instant Pot and then air-fried, for crunch, fiber, and resistant starch.
- Microbiome Health and Diet Strategy Lesson #354 explained that sharing microbes through food preparation is a positive aspect of their protective diet, asserting that their healthy microbes will benefit whoever dines with them. Julie Marie noted that she and Jerry share a robust and protective microbiome due to their shared lifestyle, which includes day fasting, eating a diverse plant diet, spending time outside, and socializing. The speaker also advised on the importance of “manning the gate” of what is consumed, especially during the holiday season, emphasizing that a robust microbiome, built on plant fiber, will ultimately be in charge of one’s food and activity preferences, directing them toward healthy choices.
- Carbohydrate and Starch Intake for Protective Diet Lesson #354 addressed the role of starch in the diet, emphasizing the importance of not restricting starch when day fasting because the volume of vegetables consumes naturally limits overconsumption. Julie Marie shared an anecdote about their brother needing to increase their rice intake to consume enough starch while “veging it up.” The speaker encouraged the audience not to be afraid of bread, stating that starch is what makes the protective diet sustainable and provides high energy.
- Recipe Adaptations and Family Inclusion Lesson #354 offered advice for preparing protective diet meals for family members, suggesting the use of familiar pasta shapes and blending soups to hide vegetables, like mushrooms, to get functional foods into their diet without them knowing. Julie Marie noted that children who help prepare food are more eager to try it. The speaker advised against being an “overachiever out the gate,” suggesting simpler recipes like “kids spaghetti” for beginners to produce results that hook them on the diet.
- Importance of Fermented Foods and Sprouting Lesson #354 introduced optional garnishes, such as “Ruby Rock,” probiotic pickled onions, and sprouts, as additions to the salad, noting that these items represent where their diet has evolved. Julie Marie shared the inspiration from watching a Martha Stewart documentary, deciding to show exactly what themself and Jerry eat, including these advanced additions. The speaker encouraged getting into sprouting for the new year, highlighting sprouts as a cheap, fresh, and crunchy way to add life to meals, especially in winter.
- Slim Down Results and Weight Loss Goals Lesson #354 outlined typical results on a full-time protective diet, stating that results are typically 10 pounds a month on average. Julie Marie encouraged those with significant weight loss goals (e.g., 50 or 100 pounds) to project the time needed based on this average rate and consistently follow the diet. The speaker also cautioned that as one slims down and loses body fat, they will feel colder and need to wear more layers and consume warming foods and hot teas
- Personal Fitness Progress and Running Jerry Christensen shared personal fitness updates, noting that he had run 91 miles so far that week and aimed to eclipse a 100-mile weekly goal, which he will do in the morning. Julie Marie mentioned that she was down three pounds after starting to lift weights and do push-ups again, which was interesting because their weight had been “very perfect and steady”. Jerry Christensen also reported being able to feel their abdominal muscles for the first time in his life due to running and Julie has been adding ab exercises, such as leg lifts on their pull-up bar.
- Discussion of Bread, Calories, and Lifestyle Julie Marie and Michelle discussed using the bread maker loaf to create “mini boos” (bread bowls) for soup, a favorite comfort food. Julie Marie calculated the caloric value of a loaf of their fresh-milled bread, determining it to be just over 2,000 calories, which she splits with Jerry, noting the overall low caloric density of their meals when they exclude fat, nuts, and sugar. Julie Marie humorously recounted their past “fat vegan days” and the realization that cutting fat was necessary for weight management, which their friends had honestly pointed out.
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