Anthony Salerno, 34
Teacher
Coming from an Italian family , I didn’ t think eating this way was
possible for someone with tastes like mine. But I discovered that
vegetables without olive oil are better than I ever thought—-for the
first time, I can really taste them. Best of all, my cholesterol fell from
199 to 140. And I lost nineteen pounds. I never lost that much weight
before eating so much, and so happily . OceanofPDF .comBONUS RECIPES
English Muffins with Black Bean Dip, Spinach, and Tomatoes
These open-faced lunch sandwiches are waaayyy good. Serves 6
3 whole grain muf fins or 6 bread slices
70 ounces fresh spinach (1–2 bags)
Black bean dip (below), to taste
1 large tomato, 6 slices
Lemon pepper (Mrs. Dash and McCormick both make good ones)
Toast three whole grain English muf fins. Steam the spinach until wilted,
then drain. Spread the black bean dip evenly on the English muf fins and top
with tomato, a handful of spinach, and a sprinkle of lemon pepper . Black Bean Dip
1 (14 ½ -ounce) can black beans, rinsed and drained
2–4 tablespoons lemon juice, to taste
zest of one lemon
1 tablespoon parsley flakes
1 tablespoon dried basil
1 tablespoon dried dill
¼ teaspoon black pepper
2 cloves garlic, or to taste
1 tablespoon mustard
Mix the ingredients together in a blender and serve. Broiled Potato Puffs
Who knew something so easy could be so tasty? Serves 2 to 410 small (2-to-3-inch) red potatoes, sliced in half or in thirds
1¼ cup vegetable broth
1 teaspoon rosemary
1 teaspoon lemon pepper
Preheat oven to broil. Put the sliced potatoes in a bowl and sprinkle with
broth, rosemary , and lemon pepper . Place the potatoes side-by-side on a
sprayed baking sheet and set in the oven about 8 inches below the broiler
for 15 minutes. Keep peeking to make sure they aren’ t burning. The
potatoes will puf f up and the tops will brown. It is not necessary to flip
them over . They are good plain or with hummus, ketchup, or salsa. Kale with Maple Syrup and Balsamic Vinegar
This is a simple, plant-strong addition to any meal. Serves 2 to 4
1 bunch kale, stripped and coarsely cut (about 4–6 cups)
1 tablespoon balsamic vinegar
1 tablespoon (or less) maple syrup
Bring a few inches of water to a boil in a frying pan or a big pot. Add the
kale and cover . Cook for 3 minutes or until tender , to taste. Drain the kale in
a colander , then put it in a serving bowl. Add the balsamic vinegar and
maple syrup and stir , and get ready for a nutritious green treat! Potato/V egetable Salad
The E2 healthy version of a potato salad. Serves 8
8–9 medium potatoes, cubed
1 red pepper , chopped
1 green pepper , chopped
4–6 stalks celery , chopped (about 2 cups)
1 cucumber (peeling optional), chopped
1 box cherry or grape tomatoes, halved, or 1 tomato, chopped
4 green onions, chopped
1 avocado, cut in thin strips½ cup parsley , chopped
6–8 tablespoons no-oil, no-tahini hummus
4 tablespoons balsamic vinegar
1 squeezed lemon (about 2 tablespoons lemon juice) plus zest
Handful of arugula or spinach
Bring 3 or 4 inches of water to a boil in a sauce pan. Add the potatoes
(be sure water just covers them), lower the heat, cover , and cook until
tender , about 5–7 minutes. Drain well and place in a lar ge bowl. Add the peppers, celery , cucumber , tomatoes, green onions, avocado,
and parsley to the potatoes, and mix. In a small bowl, mix hummus,
balsamic vinegar , lemon juice, and lemon zest, and add to bowl. Mix well. Taste, and add more lemon or balsamic vinegar if necessary . Serve in a lar ge bowl, on a bed of arugula or spinach. Rip’s Tip: Leftover potato salad is great stuf fed inside pita bread with
lettuce or spinach, and tomato slices. Sweet Potato Red Lentil Soup with Gr eens
This soup is creamy and smooth and D–lish! Serves 8 to 10
2 large onions, chopped
1 teaspoon ground cumin
2 tablespoons fresh ginger , chopped
8 cups low sodium vegetable broth
2 large sweet potatoes, cubed (about 4 cups), not necessary to peel
1 1/3 cup red lentils
1 bunch kale, collard greens, Swiss chard, or spinach, (spine removed on
kale and collard greens), cut into bite-size pieces (6 cups). Optional: Chop
kale and collard spines into tiny pieces and cook in the soup. 2 teaspoons lemon juice
½ teaspoon pepper
Stir-fry the onions in a lar ge soup pot over medium heat until soft. Add
water or broth as necessary to avoid burning. Stir cumin and ginger in and
continue stir -frying until well mixed. Add the broth, sweet potatoes, and
lentils to the onions.Bring to a boil, then turn the heat down and simmer uncovered for 30
minutes, until sweet potatoes are soft and lentils are tender . Use an immersion blender directly in the pot or blend the soup in batches
in a food processor until creamy . Steam or lightly boil kale or collard greens
until soft. Drain and add to the soup. (They will stay very green this way .) You can also add kale or collards directly to the soup, but it will take at least
10 minutes to cook. (If using spinach or Swiss chard add it directly to the
pot just before lemon and pepper . Both melt quickly .) Add lemon juice and pepper , and eat it up! Jane’ s Nori Rolls
My sister Jane ef fortlessly makes nori rolls. Part of the fun is making them
with a lar ge group of family and friends. Makes 4 r olls, which serves 2 to 4
2 cups cooked short-grain brown rice
2–4 tablespoons brown rice vinegar , to taste
1 box nori
1 red pepper , cut in thin strips lengthwise
2 green onions, cut in strips lengthwise
1 avocado, sliced in thin strips
½ small cucumber , seeded, peeled, and cut in thin strips
1 mango, peeled and cut in strips
4 large kale leaves, lightly steamed and drained, or fresh uncooked spinach
Pickled ginger
Wasabi powder
Low-sodium tamari
Put the rice in a bowl and stir in the brown rice vinegar . Place one sheet
of nori shiny-side-down. (Don’ t worry: You can’ t always tell which side is
shiny .) Spread about ½ cup or less of rice on two-thirds of a flattened nori
sheet. Place the vegetables of your choice in the middle of the flattened rice. (As tempting as it is to pile the vegetables high, remember you have to roll
it so the ingredients will stick together). Spread kale over the vegetable pile or tuck spinach around it. With both
hands, start rolling from the end with the rice. Carefully cover the
vegetables with the nori and keep rolling. (The nori will hold togetherespecially well if the rice is still a little warm. If your nori doesn’ t stick at
all, try wetting it a little at the end.) When the nori are all rolled, cut them with a sharp knife into 1-inch-
thick pieces. (They are better thin than thick.) You should be able to get 6-8
pieces per roll. Put out little dishes of pickled ginger , wasabi powder thinned with water ,
and low-sodium tamari. Eat the nori just as they are or dipped in one or all
of the little dishes. Curried Vegetable Stir -Fry
This is a tasty , quick curry and it is easy to substitute any vegetables of
choice. Serves 6
1 large onion, chopped
2 teaspoons curry powder
1/8 teaspoon cayenne pepper
2 cups low-sodium vegetable broth or water
1 large sweet potato, unpeeled and diced
3–4 cups green cabbage, thinly sliced
1 (15-ounce) can chick peas, rinsed and drained
4 tablespoons raisins
1–2 tablespoons fresh ginger , chopped
4 cloves garlic, chopped
½–1 cup cilantro, chopped
1–3 cups spinach
Stir-fry the onions, curry powder , and cayenne pepper in a lar ge
casserole dish for about 5–7 minutes, until the onion begins to brown. Add
vegetable broth or water as necessary . Add the sweet potato, cabbage,
chickpeas, raisins, ginger , and garlic and stir -fry for about 4 minutes more. Add the rest of the broth, reduce heat to low , and cover and cook, stirring
occasionally , for 10 minutes or until vegetables are soft. Add the cilantro and spinach and stir to allow spinach to “melt,” then
serve alone in bowls or over brown rice or whole wheat couscous. Mushr oom and Lentil Oat LoafThis loaf is a far scream from the ones you’ll find in 99.9 percent of the
firehouses around the country . Serves 8 to 10
1 ½ cups red lentils
2 ½ cups water
1 large onion, chopped
1 (8-ounce) package mushrooms, chopped
4 cloves garlic, chopped
Vegetable broth or water , as needed
4 cups packed fresh spinach, chopped
1 (15-ounce) can diced tomatoes
1 teaspoon dried sage
1 teaspoon garlic powder
1 teaspoon Mrs. Dash’ s Garlic Seasoning Blend
¼ teaspoon dried marjoram
½ cup or more cilantro or parsley , to taste
2 cups oatmeal
½ –1 cup barbecue sauce or ketchup
Preheat oven to 350 degrees. In a big sauce pan, bring the lentils to a boil
in 2½ cups of water . Turn the heat to low , cover , and simmer until tender
and most of the water is absorbed. This should take about 8 minutes. Next, mash the lentils right in the pot with the back of a spoon or a
potato masher . Red lentils cook quickly and mash easily . Stir-fry the onions in a nonstick frying pan or wok until they are limp. Add mushrooms and garlic and continue cooking on medium heat until soft. If necessary , add bits of water or vegetable broth to keep from sticking. Add
spinach, cover , and cook until spinach wilts, about 4–5 minutes. Add the lentils to the onions, mushrooms, and spinach, stir , and add the
diced tomatoes, sage, garlic powder , Mrs. Dash, marjoram, and cilantro. Stir
again. Finally , add the oatmeal and stir well. Spread barbeque sauce or ketchup on the bottom of two small loaf pans
or one 8-inch-by-8-inch pan, then add the lentil/vegetable mix and top with
more barbeque sauce or ketchup. Be generous.Bake for 40 to 60 minutes or until the loaf has your desired crispiness. Let sit for10 minutes before serving. (It is much easier to cut the next day .) Black Bean and Sweet Potato Burrito
This is an Austin, Texas, favorite for lunch or dinner especially when grilled
in a panini maker for the crowning touch. Serves 6
2 medium sweet potatoes, chopped (about 4 cups), peeling optional
1 onion
2 (15-ounce) cans black beans, rinsed and drained
½ cup vegetable broth
2 garlic cloves, chopped
1½ tablespoons chili powder
2 teaspoons ground mustard
1 teaspoon ground cumin
1/8 teaspoon black pepper
4– 6 lar ge wraps (Ezekiel work well)
½ cup salsa or more, to taste
½ cup cilantro , chopped
½ cup green onions, chopped
Fresh spinach
Preheat oven to 450 degrees. Boil the sweet potatoes in water until soft,
about 10 minutes. Stir -fry the onions on medium heat in a small sauce pan
until translucent. It should not be necessary to add liquid. Add the black
beans, broth, garlic, chili powder , mustard, cumin, and black pepper , and
simmer uncovered over medium heat for 15 minutes. Drain water from
sweet potatoes and mash. Spread out the wraps, and on each one put a line of sweet potatoes
topped with a line of black beans, and 2 tablespoons of salsa. Follow with a
sprinkle of cilantro and chopped green onion, and, finally , a handful of
spinach. Roll wrap into sausage shape and bake for 10 minutes, until crispy . Lime Custard Berry Pie
This is a cinch to make, heaven to eat, and has a stunning presentation. Serves 6Crust ingr edients:
1 ¼ cups Grape-Nuts or Kashi 7 Whole Grain Nuggets
3 tablespoons apple or orange juice concentrate
Filling ingr edients:
2 (12-ounce) packages Mori-Nu Silken Lite Firm or Extra-Firm tofu
2/3 cups maple syrup or sweetener of choice
Lime zest
6 tablespoons lime juice
2 kiwis
6 to 8 strawberries, or 1 mango
1 cup blueberries or raspberries (or fruit of choice)
1 banana
Preheat oven to 350 degrees. Lightly spray a pie plate and then wipe it
with paper towel. Put the Kashi nuggets and the apple or orange juice
concentrate in a small bowl and stir with a fork until the nuggets are moist. Place the nuggets in the pie plate and spread them thinly over the bottom
and up the sides as far as possible. Put the crust the oven and bake for 14
minutes. Check often so it browns without burning. Remove and let cool. Place the crust in the freezer or refrigerator until you add the berry filling. Drain the tofu, then cover with paper towels, squeeze out extra liquid,
and place in a food processor or blender . If you’re in a hurry , skip the
squeezing and just drain. Place the tofu, maple syrup, lime juice, and zest in
a mixer and blend until very smooth. Keep scraping down the sides of the
processor to blend completely and avoid any lumps. Refrigerate or freeze
until ready to use. When ready to serve the pie, peel and slice the kiwis and strawberries. Remove the crust from the freezer and arrange on it a layer of sliced
bananas or other fruit of your choice. Fill the crust with half the lime tofu,
cover with 1 cup or more of berries, then with the rest of the tofu. Finally , arrange the kiwis and strawberries on top. The more fruit, the
better . It is especially dif ficult to get the first piece out of the dish. Don’ t worry
about this. The dessert actually tastes better when served in little messyheaps! Isabel's Cranberry Br ead
Ricky Wang, a fellow Austin firefighter and my best childhood friend
growing up, gave me this recipe. It’ s from his mother , Isabel, who died a
few years ago after a heroic battle with pancreatic cancer . Ricky modified
the recipe to make it plant-powered. 1 cup whole wheat flour
1 cup barley flour
1 cup raw sugar or brown sugar
3 teaspoons baking powder
½ teaspoon baking soda
1 tablespoon ground flax seeds
½ cup applesauce
1 cup walnuts (optional)
2 cups cranberries
Zest of 1–2 oranges
1 cup orange juice from 1–3 whole oranges
Preheat oven to 375 degrees. Mix the flour , sugar , baking powder , and
baking soda in a lar ge bowl. In a smaller bowl, combine the ground flax
seeds, applesauce, walnuts, and cranberries. Zest the oranges, then squeeze
enough juice to make 1 cup. Mix the liquids into the dry ingredients until
well-absorbed (this will take some real stirring). Place in a 9-inch-by-4-inch
pan and bake for 40 minutes. Easy Chocolate Cake with Walnut Fr osting
This cake is so good it was my Dad’ s request this year for his birthday cake. Serves 8
1 cup hazelnut milk
1 teaspoon apple cider vinegar
½ cup brown sugar
½ cup applesauce
2 teaspoons vanilla extract
1 cup barley flour or whole wheat pastry flour1/3 cup cocoa powder
1/2 teaspoon baking soda
1/2 teaspoon baking powder
Walnut frosting (below)
Preheat oven to 350 degrees. Use one 9-inch round cake pan or two
muffin pans with cupcake liners. Whisk together the hazelnut milk and
vinegar in a medium bowl. Add the sugar , applesauce, and vanilla to the
hazelnut milk/vinegar mixture and beat until foamy . In a separate bowl, mix together the flour , cocoa powder , baking soda,
and baking powder . Slowly add the dry ingredients to the wet ingredients
and beat until no lar ge lumps remain. Pour the batter into the 9-inch cake
pan or the two muf fin pans (fill each liner three quarters of the way). Bake
25 minutes for cake or about 18–20 minutes for cupcakes, or until a
toothpick inserted into the center comes out clean. You may need to add an
extra 5 minutes. Frost with the walnut frosting as soon as the cake has cooled. Walnut Frosting
If you don’ t want the chocolate cake naked, whip up this delightful nutty
frosting. 1 cup hazelnut milk or other milk substitute
½ brown sugar
2 tablespoons cornstarch
½ cup walnuts, well chopped and toasted
2 teaspoons vanilla
In a saucepan over medium heat, stir ½ cup hazelnut milk with sugar . Cook until mixture starts to boil. Watch carefully . Turn heat down and
simmer for five minutes, stirring occasionally . In a small bowl whisk the rest of the hazelnut milk with the cornstarch
and add to the hot hazelnut milk/sugar mixture. Bring back to a boil, turn heat down, and simmer , stirring constantly
until mixture thickens. Continue cooking for another 6 minutes in order to
allow cornstarch to cook completely .Remove the mixture from heat and stir in chopped walnuts and vanilla. Cool to room temperature before frosting cake. Variation:
Use 3 tablespoons of cocoa powder instead of the walnuts. OceanofPDF .comACKNOWLEDGMENTS
First and foremost, I would like to thank all the firefighters from
Austin who helped me embark on this wonderful journey over five years
ago by teaming up to create delicious and nutritious plant-awesome
wagons, including James Rae, Josh Miller , Jeff Dean, Scott Hembree, Scott
Walters, Derick Zwerneman, Steve Martinez, Matt Moore, Ali Allazzawi,
James Garee, and Craig Walker . Next, a hearty thank-you to the people in the media who felt that a bunch
of firemen eating a plant-powered diet were newsworthy , including Claire
Osborne from the Austin American-Statesman , the people from National
Public Radio, and Debra Blumenthal from The New Y ork T imes. I’d also like to thank the sixty-two Engine 2 Pilot Study participants who
agreed to eat an all-plant-strong diet for six weeks—their dedication to
improving their health was impressive, and the results were reflective of
their commitment. I am also grateful to the twelve firefighters and three
civilians who participated in the second twenty-eight-day Pilot Study; I still
feel joy from knowing how much their cholesterol levels plummeted and
their weight dropped. I want to thank some very special friends who have been especially
supportive: Paul Carrozza from Run Tex, for his sage advice, undying
optimism, quickness to act, and the name “Engine 2”; Rick Kent, for his
constant help with computers, graduation certificates, and photos, and for
loving Petey so much; Elizabeth Kreutz, for her photographic expertise;
Nathan Turner and John Collis, for exercise expertise; Adam Reiser , for his
core workout; Trent Turner , for being medical director for the pilot studies;
Chad Darbyshire and Josh Miller , for lighting a fire under my butt to do the
pilot study; Seabrook Jones for his enthusiasm; Jared Johnson and Donnie
O’Neal, for their creative genius with Engine2.or g; Lydia Heckendorf, for
her help with the Web site and the recipe section; Lance Armstrong, for hisdesire to improve himself in whatever he sinks his teeth into; Anne
Stevenson and Tim Terway for being photogenic and brilliant with graphic
art design; Brad Kearns, for being a kindred spirit; Bill Stapleton, for
coming through and jumping aboard; Dr . Paul Parrish for being so open-
minded; Kent Mayes for believing; Charlotte Herzele for her knowledge;
Dan, Jackie, and R yan Murray , for keeping the faith, in Windsor , Canada;
Darrell Williams for his generosity; the Butler brothers, Adam and Marty ,
for giving me a place I can call home; Martin Brauns for jumping in feet
first; L yndon Sanders for always putting up a good fight; Ricky Wang for
his quiet strength; and Jimmy Bynum for being there; the Brinker family for
their boldness; Dez and Jen Kidd from Port A; and all the guys from
Tuesday night choir practice: Rick, John, Adam R., Adam G., Tim, and
Chris. I am so grateful to the crew at Inkwell Management, especially Elisa
Petrini and the amazing Richard Pine. Thank you, Richard, for believing in
me, taking on the challenge to help make America healthier , and for giving
me this wonderful opportunity of a lifetime. Upward and onward! Likewise,
I am indebted to all the wonderful folks at Grand Central Publishing,
including Jamie Raab, Les Pockell, Matthew Ballast, and my superb and
supportive editor , Diana Baroni. Next, a Texas-sized E2 thank-you to Bridget Weiss, for rolling up her
sleeves and helping with the proposal, the Web site, and the recipes. You
were there for me 1 10 percent, and the book wouldn’ t be the same without
you. I want to thank my brothers, Ted and Zeb; my sister , Jane; my brother -
in-law , Brian Hart; my sister -in-law , Anne Bingham; and my two aunts,
Susan L yne and Susan Crile, for their excitement and assistance with
anything and everything I’ve done in life. And of course, my parents, Ann
and Essy , for their constant inspiration and love. They are my two greatest
role models and I can never get enough of them. Thank you to the whole Kolasinski clan: Jerry , Carol, John and Basia,
and Julie and Pat. I also want to thank the brave and courageous giants in this field who
have paved the way and given me the courage to stand up and be heard: my
father , T. Colin Campbell, Dean Ornish, Neal Barnard, John McDougall,
Joel Fuhrman, and Jef f Novick.Without my wife and love, Jill Kolasinski, I don’ t know how I could
have managed this project. Thank you, Jill, for your unwavering love and
support. And a huge hug and a kiss to my son, Kole, for coming into our
lives at the perfect time. Finally , I want to thank my co-writer , advisor , and friend, Gene Stone. In
your brilliant little ways you knew how to bring out the best in me. You are
indeed a holy ghost. Boy , did we have fun creating this baby! I will always
treasure the time we spent working on the book, and the professional and
personal relationship we were able to for ge. OceanofPDF .com
_OceanofPDF.com_The_Engine_2_Diet_-_Rip_Esselstyn.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Anthony Salerno, 34
Teacher
Coming from an Italian family, I didn’ t think eating this way was
possible for someone with tastes like mine. But I discovered that
vegetables without olive oil are better than I ever thought—-for the
first time, I can really taste them. Best of all, my cholesterol fell from
199 to 140. And I lost nineteen pounds. I never lost that much weight
before eating so much, and so happily. OceanofPDF. comBONUS RECIPES
English Muffins with Black Bean Dip, Spinach, and Tomatoes
These open-faced lunch sandwiches are waaayyy good. Serves 6
3 whole grain muf fins or 6 bread slices
70 ounces fresh spinach (1–2 bags)
Black bean dip (below), to taste
1 large tomato, 6 slices
Lemon pepper (Mrs. Dash and McCormick both make good ones)
Toast three whole grain English muf fins. Steam the spinach until wilted,
then drain. Spread the black bean dip evenly on the English muf fins and top
with tomato, a handful of spinach, and a sprinkle of lemon pepper. Black Bean Dip
1 (14 ½ -ounce) can black beans, rinsed and drained
2–4 tablespoons lemon juice, to taste
zest of one lemon
1 tablespoon parsley flakes
1 tablespoon dried basil
1 tablespoon dried dill
¼ teaspoon black pepper
2 cloves garlic, or to taste
1 tablespoon mustard
Mix the ingredients together in a blender and serve. Broiled Potato Puffs
Who knew something so easy could be so tasty. Serves 2 to 410 small (2-to-3-inch) red potatoes, sliced in half or in thirds
1¼ cup vegetable broth
1 teaspoon rosemary
1 teaspoon lemon pepper
Preheat oven to broil. Put the sliced potatoes in a bowl and sprinkle with
broth, rosemary, and lemon pepper. Place the potatoes side-by-side on a
sprayed baking sheet and set in the oven about 8 inches below the broiler
for 15 minutes. Keep peeking to make sure they aren’ t burning. The
potatoes will puf f up and the tops will brown. It is not necessary to flip
them over. They are good plain or with hummus, ketchup, or salsa. Kale with Maple Syrup and Balsamic Vinegar
This is a simple, plant-strong addition to any meal. Serves 2 to 4
1 bunch kale, stripped and coarsely cut (about 4–6 cups)
1 tablespoon balsamic vinegar
1 tablespoon (or less) maple syrup
Bring a few inches of water to a boil in a frying pan or a big pot. Add the
kale and cover. Cook for 3 minutes or until tender, to taste. Drain the kale in
a colander, then put it in a serving bowl. Add the balsamic vinegar and
maple syrup and stir, and get ready for a nutritious green treat. Potato/V egetable Salad
The E2 healthy version of a potato salad. Serves 8
8–9 medium potatoes, cubed
1 red pepper, chopped
1 green pepper, chopped
4–6 stalks celery, chopped (about 2 cups)
1 cucumber (peeling optional), chopped
1 box cherry or grape tomatoes, halved, or 1 tomato, chopped
4 green onions, chopped
1 avocado, cut in thin strips½ cup parsley, chopped
6–8 tablespoons no-oil, no-tahini hummus
4 tablespoons balsamic vinegar
1 squeezed lemon (about 2 tablespoons lemon juice) plus zest
Handful of arugula or spinach
Bring 3 or 4 inches of water to a boil in a sauce pan. Add the potatoes
(be sure water just covers them), lower the heat, cover, and cook until
tender, about 5–7 minutes. Drain well and place in a lar ge bowl. Add the peppers, celery, cucumber, tomatoes, green onions, avocado,
and parsley to the potatoes, and mix. In a small bowl, mix hummus,
balsamic vinegar, lemon juice, and lemon zest, and add to bowl. Mix well. Taste, and add more lemon or balsamic vinegar if necessary. Serve in a lar ge bowl, on a bed of arugula or spinach. Rip’s Tip: Leftover potato salad is great stuf fed inside pita bread with
lettuce or spinach, and tomato slices. Sweet Potato Red Lentil Soup with Gr eens
This soup is creamy and smooth and D–lish. Serves 8 to 10
2 large onions, chopped
1 teaspoon ground cumin
2 tablespoons fresh ginger, chopped
8 cups low sodium vegetable broth
2 large sweet potatoes, cubed (about 4 cups), not necessary to peel
1 1/3 cup red lentils
1 bunch kale, collard greens, Swiss chard, or spinach, (spine removed on
kale and collard greens), cut into bite-size pieces (6 cups). Optional: Chop
kale and collard spines into tiny pieces and cook in the soup. 2 teaspoons lemon juice
½ teaspoon pepper
Stir-fry the onions in a lar ge soup pot over medium heat until soft. Add
water or broth as necessary to avoid burning. Stir cumin and ginger in and
continue stir -frying until well mixed. Add the broth, sweet potatoes, and
lentils to the onions. Bring to a boil, then turn the heat down and simmer uncovered for 30
minutes, until sweet potatoes are soft and lentils are tender. Use an immersion blender directly in the pot or blend the soup in batches
in a food processor until creamy. Steam or lightly boil kale or collard greens
until soft. Drain and add to the soup. (They will stay very green this way. ) You can also add kale or collards directly to the soup, but it will take at least
10 minutes to cook. (If using spinach or Swiss chard add it directly to the
pot just before lemon and pepper. Both melt quickly. ) Add lemon juice and pepper, and eat it up. Jane’ s Nori Rolls
My sister Jane ef fortlessly makes nori rolls. Part of the fun is making them
with a lar ge group of family and friends. Makes 4 r olls, which serves 2 to 4
2 cups cooked short-grain brown rice
2–4 tablespoons brown rice vinegar, to taste
1 box nori
1 red pepper, cut in thin strips lengthwise
2 green onions, cut in strips lengthwise
1 avocado, sliced in thin strips
½ small cucumber, seeded, peeled, and cut in thin strips
1 mango, peeled and cut in strips
4 large kale leaves, lightly steamed and drained, or fresh uncooked spinach
Pickled ginger
Wasabi powder
Low-sodium tamari
Put the rice in a bowl and stir in the brown rice vinegar. Place one sheet
of nori shiny-side-down. (Don’ t worry: You can’ t always tell which side is
shiny. ) Spread about ½ cup or less of rice on two-thirds of a flattened nori
sheet. Place the vegetables of your choice in the middle of the flattened rice. (As tempting as it is to pile the vegetables high, remember you have to roll
it so the ingredients will stick together). Spread kale over the vegetable pile or tuck spinach around it. With both
hands, start rolling from the end with the rice. Carefully cover the
vegetables with the nori and keep rolling. (The nori will hold togetherespecially well if the rice is still a little warm. If your nori doesn’ t stick at
all, try wetting it a little at the end. ) When the nori are all rolled, cut them with a sharp knife into 1-inch-
thick pieces. (They are better thin than thick. ) You should be able to get 6-8
pieces per roll. Put out little dishes of pickled ginger, wasabi powder thinned with water,
and low-sodium tamari. Eat the nori just as they are or dipped in one or all
of the little dishes. Curried Vegetable Stir -Fry
This is a tasty, quick curry and it is easy to substitute any vegetables of
choice. Serves 6
1 large onion, chopped
2 teaspoons curry powder
1/8 teaspoon cayenne pepper
2 cups low-sodium vegetable broth or water
1 large sweet potato, unpeeled and diced
3–4 cups green cabbage, thinly sliced
1 (15-ounce) can chick peas, rinsed and drained
4 tablespoons raisins
1–2 tablespoons fresh ginger, chopped
4 cloves garlic, chopped
½–1 cup cilantro, chopped
1–3 cups spinach
Stir-fry the onions, curry powder, and cayenne pepper in a lar ge
casserole dish for about 5–7 minutes, until the onion begins to brown. Add
vegetable broth or water as necessary. Add the sweet potato, cabbage,
chickpeas, raisins, ginger, and garlic and stir -fry for about 4 minutes more. Add the rest of the broth, reduce heat to low, and cover and cook, stirring
occasionally, for 10 minutes or until vegetables are soft. Add the cilantro and spinach and stir to allow spinach to “melt,” then
serve alone in bowls or over brown rice or whole wheat couscous. Mushr oom and Lentil Oat LoafThis loaf is a far scream from the ones you’ll find in 99. 9 percent of the
firehouses around the country. Serves 8 to 10
1 ½ cups red lentils
2 ½ cups water
1 large onion, chopped
1 (8-ounce) package mushrooms, chopped
4 cloves garlic, chopped
Vegetable broth or water, as needed
4 cups packed fresh spinach, chopped
1 (15-ounce) can diced tomatoes
1 teaspoon dried sage
1 teaspoon garlic powder
1 teaspoon Mrs. Dash’ s Garlic Seasoning Blend
¼ teaspoon dried marjoram
½ cup or more cilantro or parsley, to taste
2 cups oatmeal
½ –1 cup barbecue sauce or ketchup
Preheat oven to 350 degrees. In a big sauce pan, bring the lentils to a boil
in 2½ cups of water. Turn the heat to low, cover, and simmer until tender
and most of the water is absorbed. This should take about 8 minutes. Next, mash the lentils right in the pot with the back of a spoon or a
potato masher. Red lentils cook quickly and mash easily. Stir-fry the onions in a nonstick frying pan or wok until they are limp. Add mushrooms and garlic and continue cooking on medium heat until soft. If necessary, add bits of water or vegetable broth to keep from sticking. Add
spinach, cover, and cook until spinach wilts, about 4–5 minutes. Add the lentils to the onions, mushrooms, and spinach, stir, and add the
diced tomatoes, sage, garlic powder, Mrs. Dash, marjoram, and cilantro. Stir
again. Finally, add the oatmeal and stir well. Spread barbeque sauce or ketchup on the bottom of two small loaf pans
or one 8-inch-by-8-inch pan, then add the lentil/vegetable mix and top with
more barbeque sauce or ketchup. Be generous. Bake for 40 to 60 minutes or until the loaf has your desired crispiness. Let sit for10 minutes before serving. (It is much easier to cut the next day. ) Black Bean and Sweet Potato Burrito
This is an Austin, Texas, favorite for lunch or dinner especially when grilled
in a panini maker for the crowning touch. Serves 6
2 medium sweet potatoes, chopped (about 4 cups), peeling optional
1 onion
2 (15-ounce) cans black beans, rinsed and drained
½ cup vegetable broth
2 garlic cloves, chopped
1½ tablespoons chili powder
2 teaspoons ground mustard
1 teaspoon ground cumin
1/8 teaspoon black pepper
4– 6 lar ge wraps (Ezekiel work well)
½ cup salsa or more, to taste
½ cup cilantro, chopped
½ cup green onions, chopped
Fresh spinach
Preheat oven to 450 degrees. Boil the sweet potatoes in water until soft,
about 10 minutes. Stir -fry the onions on medium heat in a small sauce pan
until translucent. It should not be necessary to add liquid. Add the black
beans, broth, garlic, chili powder, mustard, cumin, and black pepper, and
simmer uncovered over medium heat for 15 minutes. Drain water from
sweet potatoes and mash. Spread out the wraps, and on each one put a line of sweet potatoes
topped with a line of black beans, and 2 tablespoons of salsa. Follow with a
sprinkle of cilantro and chopped green onion, and, finally, a handful of
spinach. Roll wrap into sausage shape and bake for 10 minutes, until crispy. Lime Custard Berry Pie
This is a cinch to make, heaven to eat, and has a stunning presentation. Serves 6Crust ingr edients:
1 ¼ cups Grape-Nuts or Kashi 7 Whole Grain Nuggets
3 tablespoons apple or orange juice concentrate
Filling ingr edients:
2 (12-ounce) packages Mori-Nu Silken Lite Firm or Extra-Firm tofu
2/3 cups maple syrup or sweetener of choice
Lime zest
6 tablespoons lime juice
2 kiwis
6 to 8 strawberries, or 1 mango
1 cup blueberries or raspberries (or fruit of choice)
1 banana
Preheat oven to 350 degrees. Lightly spray a pie plate and then wipe it
with paper towel. Put the Kashi nuggets and the apple or orange juice
concentrate in a small bowl and stir with a fork until the nuggets are moist. Place the nuggets in the pie plate and spread them thinly over the bottom
and up the sides as far as possible. Put the crust the oven and bake for 14
minutes. Check often so it browns without burning. Remove and let cool. Place the crust in the freezer or refrigerator until you add the berry filling. Drain the tofu, then cover with paper towels, squeeze out extra liquid,
and place in a food processor or blender. If you’re in a hurry, skip the
squeezing and just drain. Place the tofu, maple syrup, lime juice, and zest in
a mixer and blend until very smooth. Keep scraping down the sides of the
processor to blend completely and avoid any lumps. Refrigerate or freeze
until ready to use. When ready to serve the pie, peel and slice the kiwis and strawberries. Remove the crust from the freezer and arrange on it a layer of sliced
bananas or other fruit of your choice. Fill the crust with half the lime tofu,
cover with 1 cup or more of berries, then with the rest of the tofu. Finally, arrange the kiwis and strawberries on top. The more fruit, the
better. It is especially dif ficult to get the first piece out of the dish. Don’ t worry
about this. The dessert actually tastes better when served in little messyheaps. Isabel's Cranberry Br ead
Ricky Wang, a fellow Austin firefighter and my best childhood friend
growing up, gave me this recipe. It’ s from his mother, Isabel, who died a
few years ago after a heroic battle with pancreatic cancer. Ricky modified
the recipe to make it plant-powered. 1 cup whole wheat flour
1 cup barley flour
1 cup raw sugar or brown sugar
3 teaspoons baking powder
½ teaspoon baking soda
1 tablespoon ground flax seeds
½ cup applesauce
1 cup walnuts (optional)
2 cups cranberries
Zest of 1–2 oranges
1 cup orange juice from 1–3 whole oranges
Preheat oven to 375 degrees. Mix the flour, sugar, baking powder, and
baking soda in a lar ge bowl. In a smaller bowl, combine the ground flax
seeds, applesauce, walnuts, and cranberries. Zest the oranges, then squeeze
enough juice to make 1 cup. Mix the liquids into the dry ingredients until
well-absorbed (this will take some real stirring). Place in a 9-inch-by-4-inch
pan and bake for 40 minutes. Easy Chocolate Cake with Walnut Fr osting
This cake is so good it was my Dad’ s request this year for his birthday cake. Serves 8
1 cup hazelnut milk
1 teaspoon apple cider vinegar
½ cup brown sugar
½ cup applesauce
2 teaspoons vanilla extract
1 cup barley flour or whole wheat pastry flour1/3 cup cocoa powder
1/2 teaspoon baking soda
1/2 teaspoon baking powder
Walnut frosting (below)
Preheat oven to 350 degrees. Use one 9-inch round cake pan or two
muffin pans with cupcake liners. Whisk together the hazelnut milk and
vinegar in a medium bowl. Add the sugar, applesauce, and vanilla to the
hazelnut milk/vinegar mixture and beat until foamy. In a separate bowl, mix together the flour, cocoa powder, baking soda,
and baking powder. Slowly add the dry ingredients to the wet ingredients
and beat until no lar ge lumps remain. Pour the batter into the 9-inch cake
pan or the two muf fin pans (fill each liner three quarters of the way). Bake
25 minutes for cake or about 18–20 minutes for cupcakes, or until a
toothpick inserted into the center comes out clean. You may need to add an
extra 5 minutes. Frost with the walnut frosting as soon as the cake has cooled. Walnut Frosting
If you don’ t want the chocolate cake naked, whip up this delightful nutty
frosting. 1 cup hazelnut milk or other milk substitute
½ brown sugar
2 tablespoons cornstarch
½ cup walnuts, well chopped and toasted
2 teaspoons vanilla
In a saucepan over medium heat, stir ½ cup hazelnut milk with sugar. Cook until mixture starts to boil. Watch carefully. Turn heat down and
simmer for five minutes, stirring occasionally. In a small bowl whisk the rest of the hazelnut milk with the cornstarch
and add to the hot hazelnut milk/sugar mixture. Bring back to a boil, turn heat down, and simmer, stirring constantly
until mixture thickens. Continue cooking for another 6 minutes in order to
allow cornstarch to cook completely. Remove the mixture from heat and stir in chopped walnuts and vanilla. Cool to room temperature before frosting cake. Variation:
Use 3 tablespoons of cocoa powder instead of the walnuts.
199
What is the author's cholesterol level before starting a plant-based diet?
Jill Kolasinski
What is the name of the author's wife?
To thicken the mixture
What is the purpose of adding the cornstarch in the Walnut Frosting recipe?
Hazelnut milk
What type of milk is used in the Chocolate Cake recipe?
Gene Stone
Who helped the author with the book?