Class Notes June 10, 2014 Protective Diet Class #033 Stocking Your Kitchen For Efficiency & Savings Part 2—Spices, Vinegars, Extracts This is the second class in a 3-part series teaching you to save money and time while stocking your PD kitchen (a.k.a. Your Workplace for Wellness). Following these guidelines will give you a ready supply of protective building blocks to make hundreds of creative, delicious recipes without having to run to the store every time. The same nourishing staples are used in multiple recipes, so don’t be afraid to stock up. Announcements Join us in Protective Diet Living (PDL) to get support and recharge. Vocabulary Pantry Staple Back Stock Pantry Committed Extended Items Pantry PAR Stocking System Bulk Bioavailability Organic Prep Station Action Steps for Stocking Your PD Spice Cupboard • For Efficiency: → Keep spices you use regularly within arm’s reach of your prep station. → Keep spices that are used in combination (pickling spices, Curry flavors, etc.) together in the cupboard. → Keep a back stock of commonly used spices so you never run out in the middle of a recipe. → Recycle empty spice jars (8oz. or more) and refill from your bulk bags. Make your own label or use dissolvable labels. → Remove the inner shaker top on the spices you measure with measuring spoons. → Spices are used in multiple PD Recipes. If a new one is introduced, it will be used in many future recipes. → Arrange your cabinet in sections: Basic Spices, Committed Extended Spices, Baking, Vinegars, etc.) → Search any of these items in the green recipe search box to see the recipes that use it. • For Savings: → Buy spices in bulk for the best price and quality. → Spices are used generously in PD Recipes for flavor, protection, authenticity and to boost bioavailability. → Spices should be bright in color and fragrant. Grocery store spices are often old. → Look in the ethnic section of the grocery store for hanging bags of spices for less. → Start with the basic spices and add on as you find PD Recipes you like or want to try. Basic Spices Committed Extended Spices Baking Ingredients Chopped Dried Onion Cayenne Pepper Pumpkin Pie Spice Erythritol Cocoa Nibs Onion Powder Ground Coriander Ground Allspice Chia Seed, White Vanilla Extract Granulated Garlic or Garlic Powder Fennel Seed Ground Sage Baking Soda Anise Extract Dried Parsley Dill Seed Ground Nutmeg Baking Powder Mint Extract Dried Oregano Celery Seed Celery Salt Cornstarch Liquid Stevia Dried Dill Weed Mustard Seed Ground Mustard Cocoa Powder Tapioca Starch Ground Cumin Turmeric Ground Ginger Pretzel Salt Agar Agar Powder Smoked Paprika Cumin Seed Kala Namak Classic Paprika (also called sweet paprika) Cardamom Pods Dried Leeks Vinegars Classic Chili Powder Ground Cardamom Rosemary Leaves Apple Cider Balsamic Ground Cinnamon Wasabi Powder Sesame Seed Red Wine 25 year aged Crushed Red Pepper Sumac Ground Cloves White Malt Chili de Arbols Poppy seed Mint Leaves Ground Poultry Seasoning Whole Cloves Caraway Seed Dried Chilies Thyme Cinnamon Sticks Star Anise Chili de Arbol Bay Leaves Ground Chipotle Chili Peppers Guajillo Chilies Wright’s Liquid Smoke Ancho Chilies (Pasilla) PD Plant-Based Broth Mix Spice Blends PD Jerk Seasoning Curry Powder Sauces PD Greek Seasoning Garham Masala San-J Tamari Sauce, low sodium organic Student Q&A Q: Does Liquid Smoke need to be refrigerated? Q: Which spice jars should not be reused? Q: Do we ever use bouillon cubes? Q: Is it okay to substitute white vinegar for apple cider vinegar in pickling? Q: Have you been able to find organic dill? Q: Can we use bakers chocolate instead of cocoa nibs? Q: Does apple cider vinegar need to be refrigerated? Encouragement • This is your Workplace for Wellness. Set yourself up so that you enjoy the time you spend in the kitchen. • Make kitchen management simple and make it a pleasure to be in this workspace. • Basic legumes and whole grains are pretty boring foods, so we boost the flavor with our spices. • Soup does not need to taste like hot water and vegetables. • We’ve taken out the animal products, so we replace them with spices to create the flavors we were used to. “We don’t go out to eat anymore. Instead we travel the world through spices! Spices will take you from the South to the Midwest to India…They bring new excitement into our kitchen, directly onto our plate.” Recommended Recipes Vegetable Broth Busy Day Chili Stuffed Mushrooms Spicy oil-free Curry Jamaican Jerk Cutlets Etouffee Italian Sausage Pho Indian Spiced Rice Bolognese Sauce Swedish Meatballs Hot Diggity Dogs American Potato Salad Wasabi Ranch Dressing Fattoush Salad Broccoli in Garlic Sauce Greek Cutlets Skinny Frappe Mandel Bread Thin Mints Recommended Classes #087 Pantry PAR Stocking System #096 Kitchen Set Up For Efficiency #032Kitchen Set Up Part 1--Pantry #082 Mastering Label Reading #119 Chili Cook Off #034Kitchen Set Up Part 3--Freezer #125 Kitchen Tools #075 Spring Cleaning #118 SUS Set Up for Success .