Spray a lar ge nonstick skillet
and pour half of the batter into the center , using a spoon to spread it out
thinly over the bottom of the skillet. Turn the heat to medium. Cover and
cook for 8 minutes, then place half of the cooked mushrooms, onions, bell
pepper strips, and spinach in a line down the center of the omelet. Use a
spatula to flip both sides over the veggies, cover and cook an additional 2
minutes. Remove from heat and gently shake the skillet from side to side a
couple of times to loosen the omelet. Carefully slide the omelet onto a plate.Repeat with the second half of the batter . Serve immediately with salsa and
a side of fresh fruit. Variations:
Add sliced avocados, diced tomatoes, pineapple chunks, or sliced olives. E2 Sunday Morning Pancakes and Muffins
Sunday mornings of fer a wonderful opportunity to gather with family
and friends for a breakfast pancake bonanza. Warm up the griddle, get out
the spatula, and start whipping up some good, old-fashioned flapjacks. At
the firehouse we take great pride in flipping pancakes as big as manhole
covers—without even using a spatula. The trick is a quick flip of the wrist,
perfect timing, and a deft catch with the cast iron skillet. Lemon Cornmeal Pancakes
We generally make these on Sunday mornings when things are slow , which
gives us time to cook up and eat these great pancakes. We found this recipe
in a wonderful cookbook called Vegan with a V engeance, by Isa Chandra
Moskowitz. We then ramped up the nutrition by using whole wheat flour
instead of white flour and omitting the oil. Serves 3 to 4
1¼ cups whole wheat flour
2 teaspoons baking powder
½ teaspoon salt
¾ cup cornmeal
2 cups soy milk
½ cup soy yogurt
Zest and juice from 2 lemons
Mix the dry and wet ingredients in separate bowls. Add the dry
ingredients to the wet ingredients, stirring to remove lumps. Cook
according to the directions for E2 Basics Pancakes (see page 158). E2 Basics Pancakes
At least once a week we take turns making pancakes at the station. We keep
three or four varieties of Arrowhead Mills pancake mix in the freezer at alltimes: multigrain, oat bran, buckwheat, and cornmeal. We top our pancakes
with applesauce, fresh fruit, soy yogurt, maple syrup, or a thin layer of
peanut butter (unless you’re like Matt Moore, who doesn’ t like peanut
butter but loves cashew butter). Serves 2
1¼ cups pancake mix
1¾ cups water or milk substitute
Combine the mix and the liquid in a lar ge bowl, stirring to remove
lumps. Heat a dry skillet until a drop of water dances on its surface. Spraying the skillet once should allow for three batches of pancakes. Ladle
a large scoop of batter into the pan. Several pancakes can be cooked at once
if you’re using a lar ge skillet. Cook until the batter begins to bubble and the
bottom of the pancake is golden. Flip and cook on the other side until both
sides are golden. Variations:
Add bananas, blueberries, peaches, or strawberries with walnuts or
pecans to the batter . Or sprinkle 70 percent pure cocoa chips into the batter
for a chocolate treat! Spelt Blueberry Pancakes
This recipe was created by one of the Engine 2 participants, Anthony
Salerno, who makes these for his daughter , Ella. He then freezes the
leftovers for future quick breakfasts or late-night snacks. This recipe is for a
double batch. Makes 25 to 30 pancakes
2 cups spelt flour
2 cups oat flour
2 tablespoons baking powder
4 tablespoons ground flaxseed meal
½ teaspoon salt
3½ cups low-fat soy milk
4 tablespoons applesauce
2 tablespoons honey or agave nectar
1 tablespoon vanilla extract2 cups blueberries
Whisk the flours, baking powder , flaxseed meal, and salt together in a
large bowl. Combine the wet ingredients in another bowl. Form a well in
the center of the dry ingredients and add the wet ingredients. Stir the batter
just until the dry ingredients are thoroughly moistened; it will seem very
thin, but it will thicken. Let the batter rest for 15 minutes (spelt flour takes a little longer to
absorb liquids). If you can’ t wait, your pancakes won’ t be as crisp. After the
batter has rested, fold in the blueberries. Cook according to directions for
E2 Basics Pancakes (see page 158). Mighty Muffins
These are the brainchild of my friend Bridget’ s brother , Michael. An
amazing cook and a Buddhist, Michael travels internationally as a chef for
his teacher and others in the Buddhist community . Once cooled, these muf fins keep well in the refrigerator for a week. Eat
them cold or warm them briefly in the oven. Makes 6 lar ge muffins or 1 enormous loaf
3 cups oat bran
1 teaspoon baking powder
½ teaspoon salt
4 tablespoons sweetener
Juice of 1 lemon
1 large apple, grated
6 brown bananas, lightly mashed (leave some chunks)
¼ cup walnuts, chopped or halved
¼ cup raisins
¾ cup water
Preheat oven to 375º. Combine the dry ingredients in a lar ge bowl. Squeeze the juice of the lemon onto the combined apple and bananas. Add
walnuts, raisins, and water . Combine the wet and dry ingredients into one
bowl. Pour into sprayed muf fin tins and bake for 45 minutes or until golden
brown on top. Variations:Bake the batter in a loaf pan, and enjoy hearty slices instead of muf fins. Add three thinly sliced pears or 1 cup of 70 percent pure cocoa chips to
the batter . Quick Bran Muffins
Yes, these come out of a box, but that’ s okay . There’ s no harm in relying on
great products made by quality food companies—especially when they are
quick and delicious. Makes 6 small muffins or 2 small loaves
7-ounce box bran muf fin mix (we like Hodgson Mill or Bob’ s Red Mill)
2 ripe bananas, mashed
½ cup water
Preheat oven to 375º. Mix the ingredients together . Spoon the batter into
a nonstick muf fin tin or mini–loaf pans. Bake for 25 minutes or until a
toothpick inserted in the center comes out clean. Variations:
Add extras to the batter! Consider:
1 teaspoon Ener -G egg replacer mixed with 1 tablespoon water (this will
make a taller muf fin)
1 diced apple or pear
6 ounces blueberries or raspberries
½ teaspoon vanilla extract
½ cup raisins
 Make a double batch of these muffins and fr eeze half of them
for a quick, on-the-go br eakfast or a healthy snack. E2 Fruit and Toast
I’m going to harp on this until I’m blue in the face. I always want you to
use 100 percent whole grain toast, bagels, or English muf fins. I particularly
like the Ezekiel brand whole wheat bread, which you can keep in thefreezer . Simply throw a couple slices into the toaster while you’re getting
out the jam or nut butter , or slicing up some fruit to place on top. Pull the
toast out of the toaster , add your toppings, and head out the door . PB and Banana
Serves 2
4 slices whole grain bread
1 tablespoon peanut butter (see E2-approved Foods)
2 bananas, sliced
Toast the bread. Spread slices thinly with peanut butter . Top with sliced
bananas or the fruit of your choice. Variations:
Substitute bagels or English muf fins for bread. Use any E2-approved nut
butter in place of peanut butter . Add E2-approved jam or preserves. Use any
sliced fresh fruit in place of bananas. Fresh Fruit Extravaganza with Mint
Go to town! Use cantaloupe, honeydew , grapes, grapefruit, kiwi,
strawberries, oranges, mangoes, watermelon, or blueberries. Serves 2 to 4
1 bunch mint leaves, chopped
Every fruit you consider edible in your kitchen, sliced, diced, or chopped
Zest of 1 lime with juice of ½ lime
Juice of 1 grapefruit or orange, including sections
Remove the mint leaves from their stems, and chop the leaves. Toss the
fruit in a bowl with zest, juices, and mint. For a surprisingly zingy pleasur e, try a squeeze of lemon on
your fruit—especially on slices of watermelon.E2 EASY  LUNCHES. One day Austin firefighter Brad Mendenhaul from Station 8 traveled to
Station 2. “Just because,” he said, “I’m dying to eat some of your healthy
vegetarian cuisine.”
The battalion chief, who overheard him, said, “W ell, then, all you have
to do is go out into the front yard, pick up some twigs and leaves, throw
them in the skillet with some oil, and you’re set.”
The battalion chief is not an E2er . I replied that we wouldn’ t be using any oil. The chief then called me a
freak. I told Brad to ignore the peanut gallery and introduced him to several
Engine 2 favorite lunches that are especially easy to prepare. E2 Sandwiches
Each shift in the Austin Fire Department lasts twenty-four hours. At
Engine 2, we’re called the C shift, which means either coming to work at
twelve noon one day to relieve the B shifters, or getting of f at noon the next
day and waiting for the A shifters to relieve us. As hectic as lunchtime can be, what with all shifts joining in, the meal
has to tide us over until dinner , when we can sit down to a solid, three-
course, plant-based feast. Derick Zwerneman, 35
Firefighter
My first day at Station 2, I got up early and made blueberry muf fins. They smelled great, but when everyone else came down to the
kitchen, they said, “Huh, lot of calories in those.”
I thought, “Who are you jerks?” No one had told me about how
healthy Engine 2 ate. At the time my menu planning was simple—I used to see what
meat was for sale and then my wife and I would plan our meals
around that. If pork chops were on sale, then it was pork chops for
dinner . Now that we eat a plant-based diet, we’re more creative. And
our palates have changed, too. I used to love chicken. Today the smell
of it makes me kind of sick.E2 Basics Open-Faced Sandwich
Years ago, when we were short on time, we’d run to a nearby sub shop and
order the number 1 1 without the cheese and mayo, and ask them to double
up on all the vegetables. Eventually , we’d just say , “An Engine 2.” But a
new owner took over about a year ago and rescinded the half-price discount
for firefighters and police of ficers. So we now make the Engine 2 at Engine
2. Serves 2
4 slices whole grain bread, toasted
E2 spread of choice
1 cucumber with skin on, scrubbed and sliced into thin rounds
1 large tomato, sliced
½ bunch arugula or cilantro
1 cup alfalfa sprouts
Lemon pepper to taste (we like the Mrs. Dash brand)
Lemon or lime juice
Spread each side of bread thickly with E2 spread of choice. Top with
arugula, vegetables, and sprouts. Season with lemon pepper and a squeeze
of lemon or lime juice. Variations:
Top the sandwich with chopped cilantro, green onions, salad greens,
avocados, shredded raw beets, or carrots. Ann’ s Panini with Hummus, Mushr ooms, and Spinach
At the firehouse we have great old iron skillets that weigh as much as
concrete bricks. They come in handy because the key to making a fantastic
panini is to get a hefty amount of weight on top of the sandwich as it cooks. You can prepare this in one of two ways: Place an iron skillet (or other
heavy object) on top to smush the sandwich, or be decadent and purchase a
panini maker and use as directed. I got one for Christmas. It sears perfect
lines on top of the bread. You’ll know it’ s ready when the hummus drips
over the sides like melted cheese, the outside is crispy , the inside soft. This dynamite recipe comes from my mother , Ann. And by the way , for
those of you who don’ t know , panini is an Italian sandwich.Serves 2 (or one ravenous fir efighter)
8 ounces mushrooms, sliced
Tamari or Bragg Liquid Aminos to taste
4 slices whole grain bread
Healthy Homemade Hummus (see page 236)
4 green onions, chopped into rounds
½ cup chopped cilantro
3 handfuls baby spinach
Sauté the mushrooms on medium heat in a nonstick skillet for about 5
minutes or until soft. Season lightly with tamari or Bragg’ s. Spread all 4
bread slices thickly with hummus. Sprinkle two pieces of the bread with
green onions and cilantro and reserve the other two pieces as sandwich tops. Using a slotted spoon to allow any liquid to drain away from the
mushrooms, place them on top of the green onions. Put a handful of spinach
on top of the mushrooms. Top the two sandwiches with the reserved pieces
of bread, and press to seal. Carefully place the sandwiches in a nonstick skillet. Place a heavy
casserole dish on top of the sandwiches to flatten them. Cook the weighted
sandwiches on one side over medium heat for about 5 minutes, taking care
not to let them burn. Flip sandwiches and cook the other side in the same
way. When done, paninis will be quite thin and browned on both sides. Chili Dogs and Applesauce
Chili dogs rule. Take your chili leftovers and enjoy the ease of a boiled or
microwaved veggie dog topped with chili. Lunch doesn’ t get much easier . Serves 4
4 low-fat vegetarian hot dogs (we like the Yves chili dogs)
2 whole grain pitas sliced in half, or 4 whole grain hot dog buns
1 can vegetarian chili beans or homemade chili
½ onion, finely chopped
½ bunch cilantro, chopped
Applesauce
Warm the hot dogs in the microwave or in a pan of boiling water
according to directions on packaging. Toast the pitas or buns. Place a hotdog inside a pita or bun and top with chili, onions, and cilantro. Serve with
a side of applesauce. Kale, Lemon, and Cilantr o Sandwich
Sometimes I don’ t know what I’d do without the creative genius of my
amazing, enthusiastic, brilliant mother! Ann serves this one open faced on
toasted bread. You won’ t believe how good a superhealthy sandwich like
this can taste until you try it! Gene Stone, my co-writer and one of the
Engine 2 participants, hated kale before tasting this sandwich. Now he’ s a
devoted kale, lemon, and cilantro sandwich eater . Any greens of choice will work. The lemon adds an almost sweet taste. Be generous with it! 1 bunch kale, rinsed and drained
4 slices whole grain bread, toasted
Healthy Homemade Hummus (see page 236)
4 green onions
½ bunch cilantro or parsley , rinsed and chopped
1 lemon with skin on, sliced very thinly into rounds
Zest and juice of 1 lemon
Tear the kale leaves away from the thick stem. Discard the stem and
chop the leaves into bite-size pieces. Put the kale in a pot filled with about 4
inches of water . Bring to a boil, cover , and cook for 2–3 minutes, until the
kale is tender . Check frequently . Toast the bread until brown and crispy , about 3 minutes. Spread the toast
thickly with hummus, sprinkle on the green onions, pile cilantro on top,
then place a few very thin slices of lemons on the cilantro. When the kale is tender , drain well. Shake the strainer so all the water is
gone, then sprinkle the kale in the strainer with lemon zest and the juice
from the remaining lemon. Lots of lemon makes this good! Place a lar ge
handful of lemon-filled kale on top of each sandwich half and top with
remaining toast slices. Variation:
Add a thick slice of tomato to each sandwich. E2 Wraps and PitasThese recipes will take advantage of all the great leftovers from your
previous dinners. Our vehicle for delivering these glorious leftovers is a
wrap, a pita, a tortilla, or a big old leafy green! E2 Basics Pita
Up the street from the station is a restaurant called The Pita Pit, which has a
wild method of slicing open the top quarter of the pita and then peeling it
back. Then they stuf f in all the ingredients, take the top, fold it down over
the filling, and roll the whole thing up. It’ s a simple and easy technique, and
makes a no-nonsense wrap. If you can’ t get your pita to roll up perfectly , don’ t get frustrated: This
technique requires a thin, lar ge, and pliable pita. If you have wheat aller gies, try lar ge corn tortillas or wheat-free wraps. Serves 2
2 loaves whole grain pita
Leftovers from dinner
Romaine lettuce, chopped
Balsamic vinegar to taste
Warm the pita in a skillet or microwave to make it pliable. Open the pita
and stuf f with leftovers and romaine lettuce. Lightly drizzle the pita filling
with balsamic vinegar . Fold up the top portion and eat as is, or try to roll it
up like a sleeping bag. Variations:
Spread the inside of a pita with your choice of E2 spread or dip instead
of dinner extras. Toss in your favorite fresh vegetables. Season with fresh
lime or lemon juice in place of balsamic vinegar . E2 Basics Wrap
This is an old standby for those times when you open up the refrigerator
door and don’ t know what to eat. Serves 2
2 large whole grain wraps
Healthy Homemade Hummus (see page 236)
1 tomato, sliced1 cup shredded romaine lettuce
Cracked pepper to taste
Toast wraps in skillet or directly over gas flame. Spread wraps thickly
with hummus. Layer with tomatoes and top with lettuce. Season with
pepper , and roll into a burrito. Variations:
Use your choice of E2 spread or dip in place of hummus. Use spinach
instead of romaine, then bake in the oven at 450º for 10 minutes. Rip’s Big Leaf Special
This is a variation on the green leafy wrap. I wanted to take it to the next
level and created this great little number . Serves 2
2 large whole collard green leaves
Healthy Homemade Hummus with jalapeños (see page 236)
1 roasted red bell pepper , sliced into strips
1 cup corn kernels
2 green onions, chopped
2 roma tomatoes, chopped
1 cup cooked brown rice (see E2 Brown Rice, page 175)
Blanch the leaves, as in the Green Leafy Wrap, page 170. Spread the
leaves with hummus. Layer on the remaining ingredients, and roll into a
burrito. Green Leafy Wrap
This terrific wrap will alter your perception of reality , or at least lunch. It’ s
great for anyone who wants to lose weight fast while taking in a huge dose
of nutrients. You’ll be amazed at how great the ingredients taste when the
bread doesn’ t get in the way . Serves 2
2 large whole collard green leaves
Healthy Homemade Hummus (see page 236)
1 tomato, sliced1 cup shredded romaine lettuce
Cracked pepper to taste
Blanch the collard greens in a saucepan filled with a half inch of boiling
water for 2 minutes, which makes the leaves easy to work with and brings
out their magnificent deep green color . Spread leaves thickly with hummus. Layer with tomato and top with lettuce. Season with pepper , and roll into a
burrito. Variations:
Use the leaves unblanched. Use your choice of E2 spread or dip in place of hummus. Use romaine lettuce or Swiss chard leaves in place of collard greens. Use thinly sliced cucumber and carrots, sliced lengthwise. For outrageously healthy hors d’oeuvres, cut wraps into 2-inch pieces
and stab with a toothpick. E2 Almighty Healthy Wrap
Our very own Station 2 won the 2003 Austin Fire Department’ s Healthy
Wagon Contest with this very healthful and tasty lunch/dinner wrap. The
judges included three experts—the Fire Department’ s in-house health
specialist, a local representative from the American Heart Association, and
a member of the Mayor ’s Council for Physical Fitness. The department also sponsored an awards presentation at which we
received a little red wagon, a healthy low-fat cookbook, a salad spinner , and
fifty dollars to use for a future healthy wagon. This wrap also makes an excellent dinner . Serves 2
1 onion, chopped
1 bell pepper , seeded and chopped
4 ounces sliced mushrooms
½ can of corn, rinsed and drained
8 ounces roasted red bell pepper hummus (or 1 cup homemade)
2 large whole grain wraps
½ can black beans, rinsed and drained
1 roasted poblano pepper , cut into strips (see Roasting Peppers and Fresh
Chilies, page 139)½ package fresh spinach
Preheat oven to 450º. Sauté the onion until translucent. Add the bell
pepper and cook for 2–3 minutes. Add the mushrooms and corn. Spread a
layer of hummus on the wrap. Add the sautéed vegetables, beans, poblano
strips, and fresh spinach. Roll into a burrito. Place on a baking sheet, seam
side down, and bake for 8–10 minutes. Serve the wrap warm, and top with
Guacamole and Salsa (see pages 238 and 240). Variation:
Substitute one small can of drained green chilies for the fresh poblano
pepper . E2 Lunch Salads
On the Engine 2 Diet, we eat as many raw and cooked vegetables as
possible—particularly green leafy ones. At every dinner I always have
either a spinach or romaine lettuce salad or lar ge servings of steamed or
sautéed greens such as kale, collard greens, turnip greens, or mustard
greens. I want you to get into the habit of eating as many greens and salads as
you can. Soon you will crave them as you used to crave cheese and/or
sweets. Lunch salads serve 2. Baby Field Gr eens Salad
Greens, greens, greens! Greens are the king of all foods! All food originates
from greens. Remember , even carnivores feast on animals who themselves
are built from greens. So bypass the recycled greens and go straight to the
mother lode. ½ small red onion, sliced into ¼-inch rounds
1 tablespoon blackstrap molasses
1 package baby field greens
1 cup carrots, grated
1 cup grapes
1 can butter beans, rinsed and drained
6 walnut halvesCracked black pepper to taste
Dijon Dressing (see page 232)
Cook the onion in a sprayed skillet on high heat for 5 minutes, stirring
frequently . When the slices begin to brown, stir in the molasses and 1
tablespoon water . Stir for a minute longer , until the liquid is absorbed. Place
the baby field greens in a lar ge bowl. Arrange the carots, grapes, beans,
walnuts, and caramelized onions on top of the greens. Season with cracked
pepper . Dress lightly with the dressing, and toss the ingredients together . E2 Basics Salad
Instead of using iceber g lettuce, which has a low nutrient value, use
romaine. Incredibly robust, it’ s loaded with more than 40 percent protein
and bursting with antioxidants, phytochemicals, and other micronutrients. Remember , no food is nutritionally superior to greens. None. ½ head romaine lettuce, rinsed and torn into fork-size pieces
1 can mandarin oranges, drained
1 red bell pepper , seeded and sliced into strips
½ avocado, peeled and sliced
Cracked black pepper to taste
E2 Basics Dressing (see page 232)
Place the lettuce in a lar ge bowl. Arrange fruit and vegetables atop the
lettuce, and season with cracked pepper . Dress lightly with the dressing, and
toss ingredients together . Variation:
Add roasted red bell pepper strips to salad. Red Tip Lettuce Salad
When you’re not in the mood for a robust romaine lettuce salad, a softer red
tip lettuce is a nice alternative. 1 small head red tip lettuce, rinsed and sliced into ½-inch strips
½ cucumber with skin on, sliced into rounds
2 small tomatoes, sliced
1 mango, peeled and choppedCracked pepper to taste
Peanut Dressing (see page 233)
Place the lettuce in a lar ge bowl. Arrange the cucumber , tomatoes, and
mango on top of the lettuce. Season with cracked pepper . Dress lightly with
the dressing, and toss ingredients together . Spring Gr eens Salad
More good news about greens: Ounce for ounce, they are the greatest
source of protein on the planet. Surprised? What do you think gives the
elephant, cow , ape, bull, and giraf fe their muscle and size? Greens. This clever combination of ingredients will make you feel that it’ s the
first day of spring whenever you smell them. ½ package spring greens
1 can artichoke hearts, drained
1 green bell pepper , seeded and sliced into strips
1 apple, diced
Cracked pepper to taste
Orange Hummus Dressing (see page 234)
Place the greens in a lar ge bowl. Arrange the vegetables and fruit on top
of the greens. Season with cracked pepper . Dress lightly with the dressing,
and toss the ingredients together . Spinach Salad
Dark leafy greens are the holy oracle of all foods. Never for get this as you
forage forward on your E2 journey . ½ package baby spinach greens
½ small red onion, sliced thinly
6 black or Kalamata olives
1 orange, peeled and segmented
Cracked pepper to taste
Sesame Seed Dressing (see page 233)
Place the spinach in a lar ge bowl. Toss the onion, olives, and orange
segments on top of the spinach. Season with cracked pepper . Dress thesalad lightly with the dressing, and toss the ingredients together . Variation:
Add one can chickpeas, rinsed and drained. E2 DINNERS. Breakfast is a snap, lunch is a jif f, but dinner is a horse of a dif ferent
color . Dinner is when we all pull up our bootstraps (or at Engine 2, our
suspenders) and work as a group to create a meal with a lot of variety , great
taste, and beautiful presentation. Over the course of the last five years,
we’ve found a certain stride and rhythm that makes cooking at the firehouse
a joyous, team-building activity . E2 Br own Rice
There are many great ways to cook brown rice, which is an E2 staple. Here
are four dif ferent recipes to suit your time frame, taste, and mood. The first method is unorthodox, but the payback is a rice with a slightly
nutty flavor while preserving the individual integrity of the grains. Allow
about 45 minutes. Makes about 5½ cups
2 cups uncooked short- or long-grain brown rice
3¾ cups hot water or vegetable stock
2 tablespoons Bragg Liquid Aminos
Sauté the rice in a lar ge skillet on high heat for 5 minutes, stirring
constantly until the rice begins to brown and pop. Add the water or
vegetable stock and Bragg Liquid Aminos. Reduce heat to medium, and
cook uncovered for another 25 minutes or until the liquid has been absorbed
and only a few bubbles of water show between the grains of rice. Turn of f
heat, cover , and let the rice sit on a warm stove for 10 minutes. If the rice has achieved the desired consistency , but some liquid remains,
cook on high uncovered until the liquid is gone. If the liquid has been
absorbed but some rice sticks to the bottom of the pan, add 1/8 cup hot
water , cover , and let sit for 5 minutes. Fluf f the rice with a fork, and leave
uncovered until ready to serve. Allow the rice to cool completely before
refrigerating.The second method is the traditional method of using a medium to lar ge
saucepan with two parts water to one part rice. Allow about 50 minutes. 1 cup uncooked short- or long-grain brown rice
2 cups water or vegetable stock
In a medium saucepan bring 2 cups of water to a boil. Add the rice and
wait for the water to come to a boil again. Turn the heat down to a simmer
and cover for 45 minutes. Remove from heat and leave alone for 5 minutes
before serving. The third method is the easiest and produces a perfect rice every time—
the rice cooker . For those of you who are always on the go, a rice cooker is
a must-have item on the E2 Diet. Turn it on and walk away . Allow 30
minutes. 1 cup uncooked short- or long-grain brown rice
1¼ cups water or vegetable stock
Place rice and water into the rice cooker , and push the start button. The
rice cooker will automatically turn of f when the rice is done. Dig in! Finally , for those of you who have zero time in your day , there is now a
precooked brown rice in most freezer sections. Whole Foods makes a 365
brand precooked brown rice that can be ready lickity split. Allow 3 minutes
in a microwave and 6 minutes on a stove top. In Micr owave:
Put desired amount of 365 brand rice in a microwave-safe dish. Cook on
high for 1½ to 2 minutes per cup of rice. Let stand for 1 minute. Remove
and serve. On Stove T op:
To maintain moisture while heating, add 1–2 tablespoons water and keep
covered. Heat rice on medium-low heat in a saucepan or skillet. Stir
frequently until heated through (about 5–7 minutes per cup of rice). E2 Dinner  PlatesAn E2 dinner plate is a meal of plant-savvy foods that complement each
other well in taste, texture, and presentation. Dinner plates were a big hit during the original Engine 2 Pilot Study , in
which we of fered fourteen dif ferent combinations. Here are five that
complement each other wonderfully . They also make great leftovers when placed in a green leafy wrap,
toasted pita, or corn taco. E2 Black Beans and Rice
This is a mainstay dinner dish that is as basic as they come and, oh, so
good. Just like my morning bowl of cereal, I’ve been eating this meal for
more than three decades. This is also a great meal to serve when you’re
having extra guests over for dinner . Serve with healthy chips or warm corn tortillas. Serves 3 to 4
2 cans black beans, rinsed and drained
1 to 1½ cups water or vegetable stock
1 tablespoon Bragg Liquid Aminos
1 teaspoon chili powder
2 to 3 tomatoes, chopped
1 bunch green onions, chopped
1 can water chestnuts, drained
1 cup corn, fresh, frozen, or canned
2 red, yellow , or green bell peppers, seeded and chopped
1 bunch cilantro, rinsed and chopped
1 avocado, peeled and sliced
3 cups cooked E2 Brown Rice (see page 175)
Salsa (see page 240) or tamari to taste
Heat the beans with water or stock, Bragg’ s, and chili powder . Place the
chopped vegetables and cilantro in individual bowls. To serve, place several
big spoonfuls of brown rice onto lar ge plates and ladle beans on top. Add
generous handfuls of chopped vegetables, cilantro, and avocado on top of
the beans. Add salsa or tamari to taste. Variations:
Drizzle with E2 Sour Cream (see page 239).Use pinto or kidney beans in place of black beans. Red Beans over  Quinoa with Kale
For our honeymoon, Jill and I hiked the Inca trail to Machu Picchu, the
religious citadel of the Incan Empire. During the four -day excursion, hikers
are required to hire porters, a guide, and a cook. We requested plant-strong
meals for breakfast, lunch, and dinner , and our helpers ably rose to the
occasion. Our guide, Fisher , told us about the holy grain that the Incan warriors
used for stamina and strength—quinoa, which is a cousin to green leafy
vegetables and wonderfully high in protein. We had this for dinner one
night with red beans and greens and it put a kick in our step the next day . Serves 2 to 4
4¾ cups water
2 cups quinoa, rinsed in a mesh sieve
1 onion, chopped
2 bay leaves
1 clove garlic, minced
2 green bell peppers, seeded and chopped
1 teaspoon dried thyme
1 tablespoon cider vinegar
2 cans kidney beans, rinsed and drained
1 bunch kale, rinsed and coarsely chopped
For Cooking Quinoa:
Bring 3¾ cups of the water to a boil. Add the rinsed quinoa, stir once,
and cover . Cook on medium heat for 25 minutes. If any water remains, cook
uncovered for a few minutes longer . The quinoa should not be soggy . Remove from heat, and let the quinoa sit covered for 10 minutes. Fluf f
gently with a fork. For Kidney Beans:
Sauté the onion and bay leaves on medium heat in a sprayed saucepan
for 5 minutes, until the onions are translucent. Add the garlic and bell
peppers, and cook for 5 minutes, until the peppers soften. Add the thyme,
vinegar , beans, and remaining 1 cup of water , and cook on low heat for 5minutes, until broth thickens. You can speed this process by mashing the
beans a few times with a potato masher . For Cooking Kale:
Place coarsely chopped kale with ¼ cup of water in a lar ge covered pot
on medium heat. Cook the greens for 3–5 minutes, stirring occasionally ,
until wilted and tender . Serve on a plate with each ingredient nestled side by
side. Variation:
For Fir e Cadets during W eek One. Add cooked fish or chicken to the
dinner plate before serving. To rinse quinoa, use a coffee filter or handheld mesh strainer
with small holes because the grains ar e very small. E2 POP QUIZ
Q: Which has more cholesterol, a 3-ounce piece of red meat, or a 3-
ounce piece of chicken breast, or a 3-ounce piece of tuna? A: The red meat, chicken, and fish all have the same amount of
cholesterol—80 milligrams. Tofu Steaks and Mushr ooms with Mashed Potatoes and Gr een Beans
These steaks have all the taste and texture of a five-star steakhouse
restaurant, but you won’ t have a food hangover the next morning, nor will
you be doing any permanent damage to your arteries. Serve tofu steaks and
vegetables side by side on lar ge dinner plates. Serves 2 to 3
1 pound extra-firm tofu, drained and cut into 6 slices
8 ounces sliced mushrooms
1 tablespoon low-sodium soy sauce
Cracked pepper
1 cup arugula or baby spinach2 green onions, thinly chopped
10 small red potatoes, scrubbed and halved
½ cup milk substitute
1 tablespoon fresh rosemary , chopped
2 16-ounce cans green beans (or 1 pound frozen or fresh)
1/8 cup water
1 tablespoon Bragg Liquid Aminos
2 tablespoons home-toasted sesame seeds
For T ofu and Mushr ooms:
Press the tofu with a kitchen towel to remove excess water . Place the
tofu and mushrooms in a lar ge nonstick skillet. Season with soy sauce and
pepper . Cook together on medium heat for 10 minutes, turning the tofu once
to ensure even browning. Place the cooked steaks and mushrooms over a
handful of fresh arugula or spinach on a dinner plate. Sprinkle the steaks
with green onions. Reserve the skillet for the green beans. For Mashed Potatoes:
Steam the potatoes for 10 minutes, until tender . Place in a lar ge bowl,
and mash with the milk substitute, rosemary , and pepper . For Gr een Beans:
Cook the beans on medium heat in a covered skillet with water for 4
minutes or until tender and bright green in color . Season with Bragg Liquid
Aminos. Sprinkle with sesame seeds. Double the tofu r ecipe and save for futur e tacos, salads, and
quick snacks. Roasted Bell Peppers, Baked Sweet Potatoes, and Galloping Gr eens
with Cashew Sauce
This dinner plate is bursting with so much color (and so many antioxidants),
you’ll think you’ve been jettisoned into a rainbow . The strong, salty flavor
of mustard greens is deliciously paired with the buttery sweetness of sweet
potatoes.I love roasting bell peppers. My favorite method is using a gas burner
cranked up to high and turning the peppers with tongs. When completely
blackened, immediately place them under cold water and, using your
fingers, peel of f the black outer skin until a glistening, slick underbelly
reveals itself. Spruce up the galloping greens with a cashew or walnut tamari sauce. Both are Engine 2 favorites. Derick loves these sauces so much he’ s been
caught putting them on his breakfast cereal. Serve vegetables side by side on lar ge dinner plates. Serves 2 to 3
2 large sweet potatoes, scrubbed and pricked with a fork
3 red, orange, or yellow bell peppers, halved and seeded
1 package or bunch fresh mustard greens, rinsed and coarsely chopped
4 tablespoons water or orange juice
½ cup home-toasted cashews
1 tablespoon tamari
2 cloves garlic
For Sweet Potatoes:
Preheat oven to 450º. Place the potatoes in a casserole dish and bake for
45 minutes, until they indent easily with finger pressure. Set aside to cool. Slice in half and serve with the skins on. For Bell Peppers:
If you don’ t have a gas burner: Deseed the peppers and place cut side
down on a baking sheet. Cook on the oven rack, above the potatoes, for 5
minutes, until skins begin to bubble and blacken. Remove from the oven
and allow to cool. Under running water , peel away the skins. Slice the flesh
into 1-inch strips. If you have a gas burner: Place the pepper directly on top of the burner ,
turn to high heat, and turn the pepper until it’ s completely blackened. This
is best done with a long pair of tongs. Immediately place under running
water and peel. For Galloping Gr eens with Cashew Sauce:
Place coarsely chopped mustard greens and water or juice in a lar ge
covered pot over medium heat. Cook the greens for 4–6 minutes, stirringoccasionally , until wilted and tender . In a blender , mix the cashews, tamari,
and garlic together , adding a small amount of water as necessary to
combine. Keep adding water until the mixture has the consistency of a
smoothie. Spoon the cashew sauce over the cooked greens. Cashews and walnuts ar e generally inter changeable,
especially in sauces, so if you pr efer walnuts, use them. Cravotta’ s Couscous with Tomatoes and Asparagus
This couscous recipe was the invention of Engine 2 Diet participant Mark
Cravotta, an ingenious interior designer with an impeccable eye for mixing
and matching colors in a house—and on a dinner plate. As in any well-
designed creation, the flavors of these various ingredients blend together
beautifully . To serve, place a generous spoonful of couscous in the center of a dinner
plate and top with a broiled tomato. Place asparagus around the couscous,
just as Mark does. Serves 3 to 4
1¾ cups vegetable stock or water
2 cups whole wheat couscous
4–6 tablespoons molasses
6–8 dried apricots, diced
½ cup pecans, chopped
4 medium tomatoes
Cracked pepper to taste
Balsamic vinegar
16 ounces asparagus
Tabasco sauce (optional)
For Making Couscous:
Bring the vegetable stock to a boil. Turn of f heat, and stir in the
couscous. Cover and let sit for 10 minutes. Meanwhile, heat up the
molasses in a separate saucepan. Add the apricots, pecans, and molasses to
the couscous. Fluf f gently with a fork.For Br oiling T omatoes:
Preheat oven to 450º. Cut the core from the tomatoes and place them
upright in a casserole dish. Season with pepper . Drizzle balsamic vinegar
into the core. Bake for 20 minutes or until skins are peeling away and
tomatoes are softening. For Pan Searing Asparagus:
Snap woody ends from asparagus. Place in a skillet on high heat and
season with pepper . Cook for 4–6 minutes or until shoots begin to brown
slightly . If you wish, add some Tabasco sauce. Variations:
Asparagus is also excellent steamed or slightly sautéed. If you don’ t like asparagus, you can sauté 16 ounces of frozen artichoke
hearts in a saucepan with the juice of a lemon and cracked pepper , and add
to the dinner plate. E2 Burgers
Let’s face it. Bur gers are easy , they’re all-American, and everyone loves
’em, whether you’re flipping them on the grill for a Fourth of July
barbecue, pan frying them in a skillet for a midweek dinner , roasting them
in the oven for a weekend supper , or microwaving one for a quick lunch. I’ve included a wide variety of veggie bur gers to suit your fancy . E2 EZ Burgers
A variety of healthy bur ger substitutes abound in the frozen section of most
supermarkets. I like any of the Boca, Amy’ s, Gardenbur ger, and
Morningstar products that pass the E2 test (less than 25 percent fat). These
can be broiled on a sprayed baking sheet for 10 minutes on each side,
cooked on a stove top in a nonstick skillet, browned on a grill, or thrown in
a microwave. Serve on toasted whole grain buns with lots of fresh toppings,
healthy condiments, and your choice of potato sides. Serves 4
4 thawed veggie bur gers (see E2-Approved Foods)
Low-sodium tamari or Bragg Liquid Aminos
Cracked pepper
4 whole grain bunsHealthy condiments (see E2-Approved Foods)
Lettuce, tomato slices, onion slice, dill pickles, or other favorites
Sprinkle the patties lightly with the tamari and season with the pepper . Brown the patties in a nonstick skillet on high 3 minutes on each side, until
brown. Reserve the hot skillet for buns. Cut the buns in half and toast in a
hot skillet. Assemble the bur gers with your favorite fixings. Variations:
In the hot skillet, on the grill, or in the broiler , cook onions, red bell
peppers, and/or mushrooms and add them to the bur gers. Top with avocado
slices, Guacamole (see page 238), Three-Bean Chili (see page 220), or
canned jalapeño slices. For Fir e Cadets during W eek One. Use cooked fillets of fish or chicken
breasts in place of veggie bur gers. Monica Cravotta, 35
Public Relations Consultant
I think it’ s tougher for guys to do this than for women. It’ s considered
masculine to eat steak, not broccoli. But I want to know , what is more
masculine—eating a slab of meat, or to be around healthy to take care
of your wife and kids? Which would you choose? I’d like to think
that most men would choose the family . New York Times Veggie Burgers
When the New Y ork T imes photographer came to our firehouse to take
our picture, we were making these veggie bur gers for the first time. We
used old-fashioned oats instead of quick oats and the result was a patty that
did not want to hold together . We were able to squeeze them together for the
photo, but we highly recommend the quick oats rather than the old-
fashioned kind. Make extra for lunch the next day . Makes about 8 patties
1 can black beans, rinsed and drained
1 can tomatoes with zesty mild chilies, drained
1 garlic clove, minced or pressed, or 1 teaspoon garlic powder
1 teaspoon onion powder2 green onions, chopped
1 cup chopped carrots
1 cup parsley or cilantro
2 cups quick rolled oats
8 whole grain buns
Fresh veggie toppings and healthy condiments
Preheat oven to 450º. Process the first seven ingredients using an
immersion or a regular blender or food processor . Remove contents into a
large bowl and stir in the oats. Form into patties, place on a sprayed baking
sheet, and bake for 8 minutes. Turn oven up to broil and cook for 2 more
minutes, until the tops are nicely browned. Toast the buns and pile on your
favorite toppings. Variation:
Sauté the bur gers on medium heat in a sprayed nonstick skillet for 5
minutes on each side, until both sides are browned. Portobello Mushr oom Burgers
Portobello mushroom bur gers are healthy , hearty , juicy , and meaty-flavored
—well suited for roasting or grilling. The black gills on the mushroom’ s
underside hold in the flavor of a marinade or barbecue sauce superbly . Makes 4 bur gers
4 Portobello mushrooms, rinsed
Low-sodium tamari
Vegetarian Worcestershire sauce
Splash of beer (optional)
Cracked pepper to taste
1 large red onion, sliced into thin rounds
4 whole grain buns
Dijon mustard or Healthy Homemade Hummus (see page 236)
Tomato slices, lettuce, spinach, or other favorites
Preheat oven to 450º. Snap the stems of f the mushrooms. Place the
mushrooms face-up on a baking sheet. Splash a few drops of tamari and
Worcestershire (beer splash is optional) into each cap. Season with pepper . Place the stems into the caps. Cook in a casserole dish for 10–15 minutes,until the mushrooms are soft and filled with liquid. Enjoy the stems as
starters! Cook the onion rounds on high heat in a sprayed skillet for 5 minutes,
stirring often, until wilted and brown. Spread the buns with Dijon mustard or hummus. Place each mushroom
on a toasted bun with cooked onion, tomato, lettuce or spinach, and your
favorite fixings. Serve with healthy fries. Variation:
Shake some barbecue sauce into the mushrooms instead of the tamari. Sloppy Joes
Sloppy Joe sandwiches are well named—they’re very , very messy . When
was the last time you got to lick your fingers and slurp up the drippings of f
the plate? These are especially delicious with a side of steamed spinach and
potato wedges. Serves 4
1 onion, chopped
16 ounces frozen vegetarian meat crumbles
1/2 cup water
8 ounces tomato paste
1 teaspoon tamari
1 teaspoon vegetarian Worcestershire sauce
1 teaspoon brown sugar
4 whole grain buns
1 onion, sliced into thin rounds (optional)
Sliced dill pickles
Sauté the onion on high heat in a nonstick skillet for 3 minutes, until just
translucent. Add the veggie meat crumbles and 1/4 cup of water to the
skillet and cook for 5 minutes, until warmed through. Stir in the tomato
paste. Add the remaining water and stir until thoroughly mixed, using more
water as necessary to make a thick sauce. Stir in the tamari, Worcestershire,
and sugar . Place a generous amount of filling into each bun. Top with sliced
onion and pickles. Candle Café Br own Rice and Lentil BurgersNear the end of a shift in early 2007, we heard a knock at the fire station’ s
front door . Steve, Derick, and I opened it to find a group of people who
asked if we were “the world-famous vegan firefighters.”
Proudly , we said we were. One of the women then looked us over for
several seconds and exclaimed, “W ow! Veganism never looked so good!”
Steve and I are 6 feet, 2 inches tall, while Derick is 6 feet, 4 inches. The visitors included a couple named Bart and Joy , who told us that they
were from New York City , where they owned and managed two renowned
vegan restaurants, the Candle Café and Candle 79. Bart and Joy had won
the New York lottery several years back and used the money to help start
their restaurants. Now they were on a reconnaissance trip to investigate
opening up a vegan restaurant in Austin. Before they left, they presented us with a signed copy of The Candle
Café Cookbook. And so, in honor of Bart and Joy , here’ s a brown rice and
lentil bur ger recipe adapted from their book. Serves 6 to 8
3½ cups water
½ cup lentils, rinsed and drained
1 cup brown rice
2 garlic cloves, chopped
1 medium red onion, chopped
2 red bell peppers, seeded, and diced
1 teaspoon sea salt
1 teaspoon chili powder
Whole grain flour
8 whole grain buns
Preheat oven to 350º. In a medium saucepan, bring 1½ cups of the water
to a boil. Add the lentils, reduce the heat, and cook until the beans are
softened, about 15 minutes. Drain and set aside. Meanwhile, in another
medium saucepan, bring the remaining 2 cups of water to a boil, add the
rice, reduce the heat, cover , and simmer until the rice is just tender , about 40
minutes. Drain and set aside. In a sauté pan, sauté the garlic, onion, and
peppers until lightly browned. In a lar ge bowl, combine the lentils, rice, and vegetables. Add the salt
and chili powder and mix well. Add a bit of flour to hold the mixturetogether , if needed. Form into bur ger-sized patties and place on a baking
sheet or press into a loaf pan. Bake the bur gers until slightly firm, about 15
minutes, or bake the loaf for about 25 minutes. Serve bur gers on warmed
buns. E2 Potato Sides
A burger just wouldn’ t be complete without a potato side. I’ve included
four dif ferent ways of preparing potatoes, depending on which bur ger
you’re craving and which potato calls out to you. Serve potatoes with E2
Burgers and a side of healthy ketchup. Make extra potato sides for use in
wraps, pitas, and Tex-Mex tacos. Sweet Potato Fries
We love sweet potato fries at Station 2. Nothing could be easier . We leave
the skin on for maximum nutrients and flavor . Sweet potatoes with their
golden orange color are a rich and vibrant source of beta-carotene—hence
the bold, carrot-like color . 2 sweet potatoes with skins on, scrubbed and sliced into strips
Preheat oven to 450º. Place the potato slices on a sprayed baking sheet
and cover with aluminum foil. Cook for 30–40 minutes, turning once. Remove the foil after 20 minutes to allow the slices to brown. The thinner your slices, the faster they cook. They ar e most
delicious when lightly br own—but take car e not to burn them. Potato Wedges
You should be able to find some healthy potato wedges in the freezer
section of your grocery store. Every once in a while, treat yourself to the
ease of cutting open a bag, throwing the pieces on a cookie sheet, and
baking until crispy . If you can’ t find healthy frozen potato wedges, use fresh
baking potatoes. 16 ounces frozen potato wedges (see E2-Approved Foods), or fresh
potatoes slicedPreheat oven to 450º. Place the potatoes on a sprayed baking sheet and
cover with foil. Cook for 20–25 minutes, turning once. Remove foil after 15
minutes to allow the slices to brown. Sweet Potato Rounds
This is a slight variation on the sliced sweet potato fries. Here you’ll be
cutting them so they are like thick potato chips. They’ll cook faster and
have a slightly dif ferent taste and texture. Just as the shape and texture of a
pasta can do wonders for changing up a pasta dish, the same is true with
cutting up your potatoes. 2 sweet potatoes with skins on, scrubbed and sliced into ½-inch rounds
(thinner if you like)
Preheat oven to 450º. Place the rounds on a sprayed baking sheet and
cover with foil. Cook for 25 minutes, turning once. Remove the foil after 15
minutes to allow the slices to brown. Steamed Red Potatoes
These little buggers are cute as buttons and, when steamed, are as smooth
and creamy as freshly made peanut butter . Make a whole bunch and eat
some the next day as a snack dipped in an E2 spread such as Healthy
Homemade Hummus (see page 236). They’re great cold and travel well. 1 pound small red potatoes
Scrub the potatoes. If they are bigger than a golf ball, cut them in half. Steam for 10–15 minutes, or until a fork glides through the potato with
ease. Variation:
Slice red potatoes in half and place in broiler until the tops of the
potatoes start to brown and bubble up, about 10–14 minutes. E2 Pasta
At Engine 2, we love pasta any way we can get it: spaghetti, angel hair ,
fettuccine, linguine, gnocchi, penne, elbows, and macaroni. However , our
one demand is that it must be a whole grain pasta rather than a white one ora blend. Filled with fiber and complex carbohydrates, a whole grain pasta
meal is a regular occurrence at our station. Begin every pasta meal with a starter salad! Put kale or any fr esh gr eens in the water with the pasta for a
few minutes befor e the pasta is r eady. Also, nutritional yeast or finely
ground raw cashews make gr eat substitutes for Parmesan cheese. Gnocchi and E2 Basics Red Sauce
These little potato-filled monsters go down way too easily for something
that is so dif ficult to pronounce ( no-kee ). Boil them in water , and when they
float to the surface—usually within 4 minutes—they’re done. An easy way
to get greens, such as kale or Swiss chard, into your meal is to add them to
the water and bring them out with the gnocchi. Serves 3 to 4
2 packages gnocchi
2 jars pasta sauce (see E2-Approved Foods)
1 package frozen vegetarian meat crumbles
Bring a lar ge pot of water to a boil. Cook the gnocchi until they float to
the surface, then drain. Combine the pasta sauce and meat crumbles in a
saucepan. Simmer until warm. Spoon the sauce over the gnocchi. Variations:
Add sautéed onion and mushrooms, fresh garlic, oregano, rosemary ,
basil, or a splash of red wine to the sauce. Mushr oom Str oganoff
One night while watching the Food Network at the firehouse, we saw
television chef Rachael Ray make a mushroom sauce with three types of
mushrooms, shallots, fresh thyme, broth, and milk. She also sautéed several
chicken breasts that she sliced and added to the mushrooms. This entree
went over a heaping platter of orzo (rice-shaped pasta).Rachael then served a romaine lettuce salad with a dressing that called
for a half gallon of olive oil, which is considerably more than anyone
should use. Rachael also emphasized feeding your soul as well as your stomach, and
that taking the time to make a homemade meal is always well worth the
effort. On that point we heartily agree. So here we of fer a plant-strong
version of Rachael’ s dish: a fabulous mushroom sauce over healthy
noodles. Serves 3 to 4
1 large yellow onion, chopped
8 ounces cremini or other wild mushrooms, sliced
8 ounces white mushrooms, sliced
4 cloves garlic, minced
4 tablespoons whole wheat flour
3 tablespoons balsamic vinegar
½ cup milk substitute
Thyme to taste
16 ounces cooked whole wheat fettuccini noodles
Cook the onion in a nonstick skillet on high heat for 3 minutes. Add the
sliced mushrooms and garlic, then cook until the mushrooms begin to
release their juices. Sprinkle the flour over the mushrooms. Stir
continuously with a whisk or wooden spoon until the flour is evenly
dissolved. Add the vinegar and milk substitute, stirring continuously until
the sauce thickens. Add the thyme to taste. Serve warm over cooked
noodles. Pasta Primavera
“Worming,” something found in all firehouses, means pulling a practical
joke on an individual or group (the term evokes a worm burrowing down
and getting under the skin). Besides being fun, it serves a valuable purpose,
giving you an excellent sense of someone’ s true colors in the face of chaos
and confusion. Many wonderful and creative worms have been inflicted by
firefighters on other firefighters over the years. Here’ s one that Engine 4
recently pulled on Engine 2 while we were out checking hydrants: When we
returned to the station, we found all of our toilet paper gone, flour on top ofevery blade of every ceiling fan, mattresses and box springs interchanged
on our beds, sugar placed in the mop bucket, and of course, since we are the
plant-healthy fire station, beef bouillon cubes strategically inserted inside of
each showerhead. This pasta dish has no bouillon, or any other meat, in it. It’ s colorful,
hearty , tasty , and a great way to get greens into your evening meal. It also
makes for wonderful leftovers. We usually make a tub full and polish it of f
before going home the next day at noon. Serves 3 to 4
1 red onion, chopped
1 clove garlic, minced
1 can corn, rinsed and drained
1 jalapeño pepper , minced (remove seeds to reduce heat)
1 green or red bell pepper , seeded and chopped
1 bunch fresh kale, rinsed and chopped
1 can diced tomatoes
1 large jar pasta sauce (see E2-Approved Foods)
16 ounces whole-grain spaghetti, cooked
½ cup raw cashews, finely ground
Sauté the onion, garlic, and corn in a lar ge skillet on medium heat for 5
minutes. Add the jalapeño, bell pepper , and kale to the skillet and cook for 3
minutes. Add the diced tomatoes and pasta sauce to the vegetables. Ladle
the sauce over the pasta and top with the cashews. Linguine and Cr eamy Alfredo Sauce
Because it’ s nice to have options other than red sauce, I’ve included this
recipe we’ve been perfecting. The cashew nuts supply some fat and add
texture and allow the sauce to stick to each noodle, while the other
ingredients enhance the taste. Serves 3 to 4
1 package Silken Lite firm tofu
2 cups unsweetened soy milk
¼ cup nutritional yeast flakes
¼ cup raw cashews1 tablespoon onion powder
½ teaspoon garlic powder
¾ teaspoon sea salt
½ teaspoon white pepper
1 white onion, diced
1 tablespoon fresh parsley , chopped
1 tablespoon fresh thyme, chopped
1 tablespoon fresh basil, chopped
¼ cup water
¼ cup white cooking wine
¼ cup whole wheat flour
16 ounces whole grain linguine, cooked
Blend all the ingredients from the tofu to the pepper until smooth. Sauté
the onion with the herbs and water in a saucepan over medium heat until
translucent and all the liquid has evaporated. Be careful not to brown the
onion during this step. Pour in the wine, swirling it around in the pan to
absorb the heat until it begins to sizzle. Add the blended ingredients to the
wine and onions, continuously whisking the sauce. When a gentle bubbling starts, gradually add the flour and continue to
whisk until the sauce has thickened. Remove from heat. The sauce will be
frothy at this point. Continue whisking for 1 minute, or until the sauce has
settled and is smooth and thick. Ladle over the pasta. Variation:
Add artichoke hearts and mushrooms to the sauce. Bow Ties with Pesto
Bow Ties with Pesto are a nice deviation from other pasta dishes. They
make a great dinner and go beautifully with black beans, roasted bell
peppers, and asparagus. This dish is good the next day as a cold salad mixed with lettuce, fresh
vegetables, and beans. Serves 3 to 4
3 cloves garlic
1 cup home-toasted walnuts
3 bunches or 2 cups fresh basil, packed½ cup soy milk or water to process
16 ounces whole grain bow ties, cooked
Blend the garlic and nuts briefly in a food processor . Add the basil and
liquid, and process to a thick consistency . Toss well with the pasta. E2 Pizza
Just recently , while Engine 2 was working at a public educational event
at the annual University of Texas fair day , more than one thousand kids
climbed into the engine in groups of four and five to hear us give a short
talk on fire safety . As the kids were leaving, I asked them to tell me their favorite food. The
number one answer: “Pizza!”
Well, we love pizza, too. But ours is always on a whole grain crust and
overflows with vegetables—and no cheese. For a quick and easy meal, buy the whole wheat Kabuli or Nature’ s
Hilights crusts in the frozen section. Also, you can use lar ge pita breads in a
pinch. And always personalize your pizza with your favorite toppings. Supr eme Pizza
The mother of one of my good friends always used to exclaim how leftover
pizza, warm or cold, was “absolutely divine.” That reminds me of a pizza
joke. Q: How are sex and pizza the same? A: When it’ s good, it’ s really
good, and when it’ s bad, it’ s still pretty darn good. This pizza has the potential to get out of control so use caution! Serves 2 to 3
1 jar pizza sauce (see E2-Approved Foods)
2 Kabuli crusts
8 ounces frozen spinach, thawed, rinsed, and drained
8 ounces mushrooms, sliced
1 onion, sliced thinly
2 cloves garlic, minced
2 red bell peppers, seeded and sliced
2 veggie bur ger patties, thawed and chopped
½ cup olives, sliced
4 roma tomatoes, sliced1–2 tablespoons nutritional yeast
Preheat oven to 425º. Spread a thick layer of sauce on the crusts. Cover
with a generous amount of spinach and top with the remaining ingredients
except for the yeast. Cook on a sprayed baking sheet or pizza stone for 15–
20 minutes. Sprinkle the pizzas with nutritional yeast before serving. Variation:
For Fir e Cadets during W eek One. Add cooked chicken to the pizza
before baking. Green Pizza
Before the Esselstyn family embarked on a plant-powered diet, we ate just
about anything and everything—and my mother , Ann, and I were always
able to devour more than anyone else. One night at a pizza parlor in upstate
New York, we had a family pizza-eating contest that came down to my
mother and me. We tied at eleven pieces each, all dripping with cheese,
pepperoni, sausage, and ham. This pizza is quite a departure—it’ s our lean, mean, and green pizza pie. We take all the rockin’  green ingredients and place them together in this one
band that’ll be nutrient-packed music to your ears. I bet Ann and I could eat fifteen  pieces each of this delicacy! Serves 2 to 3
1 jar pasta sauce (see E2-Approved Foods)
2 Kabuli crusts
8 ounces frozen spinach, thawed, rinsed and drained
½ cup fresh whole basil leaves
2 green bell peppers, seeded and diced
2 cups broccoli florets
½ cup sliced mushrooms
1 onion, diced
2 cloves garlic, minced
¼ cup finely ground raw cashews or 1–2 tablespoons nuritional yeast
Preheat oven to 425º. Generously spread the sauce on the crusts, and
layer with the remaining ingredients except for the cashews. Top with thecashews or a sprinkling of nutritional yeast. Bake on a sprayed cooking
sheet or pizza stone for 15 minutes. Nutritional yeast is a low-fat, low-sodium, deactivated yeast
filled with vitamins, especially the B-complex ones. Often fortified
with vitamin B12, it can take the place of cheese in many r ecipes,
especially pizza. Greek Pizza
Here we use our homemade Engine 2 pesto recipe (see Bow Ties with
Pesto, page 196), then top the pizza with ingredients that are authentically
Greek. After your first bite, stop and be still: Do you feel a warm ocean
breeze on your face, sense a bit of sea salt in the air , and see the Parthenon
in the distance? Serves 2 to 3
1 cup homemade pesto
2 Kabuli crusts
1 red onion, sliced thin
4 roma tomatoes, sliced
½ cup Kalamata olives, chopped
1 can artichoke hearts packed in water , drained
Preheat oven to 425º. Generously spread the sauce on the crusts, and
layer with the remaining ingredients. Bake on a sprayed cooking sheet or
pizza stone for 15 minutes. Burt’ s BBQ Pizza
Burt’ s Barbecue was one of Austin’ s best joints of its kind and was located
just two buildings down from our fire station. At 2 a.m. one morning, the
911 fire dispatcher received a call from a passerby reporting a great deal of
smoke coming from the place. The dispatcher told him the cooks were
probably just smoking some meat. Thirty minutes later another passerby
called and reported some very serious smoke coming from Burt’ s. Again,
the dispatcher wasn’ t too concerned until the caller said that he’d beenbarbecuing meat all his life and he had never seen anyone create this much
smoke doing it. So Engine 2 was dispatched to the fire—but it was too late. The building
was destroyed. The next day several local radio deejays—jokingly—
accused us firefighting plant-eaters of letting Burt’ s Barbecue burn. But it
just so happens we were not on duty that shift: the meat-eating, barbecue-
loving B shifters were. So we were exonerated. In a rather ironic twist, two weeks after Burt’ s burned down, one of
Austin’ s best-known vegetarian restaurants, Mother ’s, also caught on fire. Once again, the deejays were wondering why the plant-eating firefighters
didn’ t save the day . (As before, everything that could be done was done. And once again, it wasn’ t our shift.) Barbecue is our simple twist on the supreme pizza. After slicing up the
toppings, we place them in individual bowls on the kitchen counter . One at
a time, each of us tops the crust, choosing the assortment and layout of
ingredients he or she thinks will yield the most delicious and best-looking
pizza. Presentation is always important! Serves 2 to 3
4 ounces tomato paste
1 cup barbecue sauce (see E2-Approved Foods)
2 teaspoons dried oregano
2 Kabuli crusts
1 small red onion, sliced
1 red bell pepper , seeded and sliced
2 handfuls fresh spinach
1 jar pineapple chunks, drained
½ cup finely ground cashews
Preheat oven to 425º. Mix the tomato paste, barbecue sauce, and oregano
together in a bowl. Generously spread the sauce on the crusts, and layer
with the vegetables and pineapple. Top with the cashews. Bake on a sprayed
cooking sheet or pizza stone for 15 minutes. Variation:
For Fir e Cadets during W eek One. Add cooked chicken to the pizza
before baking.E2 Comfort Dinners
Among my fondest memories of my sister , Jane, and my brothers, Ted
and Zeb, are the amazing trips we used to take to a ski slope about ten miles
up the road from my grandparents’  farm in upstate New York. We’d get
there early and race up and down the mountain until they told us to go
home. Then came the best part of the day: putting up the skis, sliding of f
our stif f boots, and sitting our exhausted bodies down in front of a roaring
fire as we warmed our icy feet, drank hot chocolate, and ate some of
Grandma Lil’ s scrumptious home-cooked dinners. Let these comfort foods take you back in time to a similar place in your
childhood. E2 POP QUIZ
Q: What fruit has the highest percentage of protein? A: A lemon, which is 16 percent protein. Raise-the-Roof Sweet Potato–V egetable Lasagna
I prepared this lasagna for my first cooking demonstration at the new Whole
Foods Culinary Center in Austin. Tim Lafuente, an award-winning chef
who is also an Austin firefighter , asked me to join him at this event, where
he made an angel hair pasta with chicken, bacon, butter , and oil. Firefighters are naturally competitive, so the demonstration quickly
turned into a contest. No one was declared the winner , but I walked away
with my head high because the lasagna was a smashing success: another
triumph for plant-happy cuisine! This lasagna is so good Jill and I chose it to be the main dish at our
wedding reception. Serves 10 to 12
1 onion, chopped
1 small head of garlic, all cloves chopped or pressed
8 ounces mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained1 package Silken Lite tofu
½ teaspoon cayenne pepper
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
2 jars pasta sauce (see E2-Approved Foods)
2 boxes whole grain lasagna noodles
16 ounces frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 roma tomatoes, sliced thin
1 cup raw cashews, ground
Preheat oven to 400º. Sauté the onion and garlic on high heat for 3
minutes in a wok or nonstick pan. Add the mushrooms and cook until the
onions are limp and the mushrooms give up their liquid. Remove them to a
large bowl with a slotted spoon. Reserve the mushroom liquid in the pan. Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl. Sauté the peppers and corn until just beginning to soften. Add them to the
vegetable bowl. Drain the tofu by wrapping in paper towels. Break it up
directly in the towel and mix into the vegetable bowl. Add spices to the
vegetable bowl and combine. To Assemble:
Cover the bottom of a 9-by-13-inch casserole with a layer of sauce. Add
a layer of noodles. Cover the noodles with sauce. This way the noodles
cook in the oven, saving time and ener gy. Spread the vegetable mixture
over the sauced noodles. Cover with a layer of noodles and another dressing
of sauce. Add the spinach to the second layer of sauced noodles. Cover the
spinach with the mashed sweet potatoes. Add another layer of sauce, the
final layer of noodles, and a last topping of sauce. Cover the lasagna with
thinly sliced roma tomatoes. Cover with foil and bake in the oven for 45 minutes. Remove the foil,
sprinkle with the cashews, and return to the oven for 15 minutes. Let sit for
15 minutes before serving. Lynn’ s Meatloaf
This is a great “meat” loaf recipe from one of the Engine 2 Pilot Study
participants, L ynn Jocelyn. L ynn brought this to the Engine 2 potluckawards banquet and it disappeared before everyone could get a bite. She
graciously brought two loaves over for Jill and me one week after Kole was
born. This meatloaf is wonderful the next day pan-fried on whole grain bread
with mustard, pickles, and ketchup. Serves 6
2 stalks celery , chopped
½ onion, chopped
2 cloves garlic, minced or pressed
10 ounces firm tofu, drained
¼ cup walnuts, finely ground
12 ounces vegetarian meat crumbles
1¼ cups quick-cooking oats
3 tablespoons soy sauce
2 tablespoons ketchup (additional for topping)
1 tablespoon Dijon mustard
2 teaspoons dried parsley
½ teaspoon each thyme, sage, and rosemary
Ketchup to taste
Preheat oven to 375º. Spray a loaf pan. Sauté the celery , onion, and
garlic on high heat in a sprayed skillet for 5 minutes until tender . Remove
from heat and cool. Mash the tofu in a lar ge bowl. Stir in the cooked
mixture and remaining ingredients, and combine well. Spoon the mixture
into a loaf pan. Top with a layer of ketchup. Bake for 55–60 minutes, or
until a toothpick inserted in the center comes out clean. Ginger ed Mushr ooms, Bok Choy , and Carr ots with Soba Noodles
This is delicious over brown rice, Japanese black rice, or udon noodles.
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Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Spray a lar ge nonstick skillet
and pour half of the batter into the center, using a spoon to spread it out
thinly over the bottom of the skillet. Turn the heat to medium. Cover and
cook for 8 minutes, then place half of the cooked mushrooms, onions, bell
pepper strips, and spinach in a line down the center of the omelet. Use a
spatula to flip both sides over the veggies, cover and cook an additional 2
minutes. Remove from heat and gently shake the skillet from side to side a
couple of times to loosen the omelet. Carefully slide the omelet onto a plate. Repeat with the second half of the batter. Serve immediately with salsa and
a side of fresh fruit. Variations:
Add sliced avocados, diced tomatoes, pineapple chunks, or sliced olives. E2 Sunday Morning Pancakes and Muffins
Sunday mornings of fer a wonderful opportunity to gather with family
and friends for a breakfast pancake bonanza. Warm up the griddle, get out
the spatula, and start whipping up some good, old-fashioned flapjacks. At
the firehouse we take great pride in flipping pancakes as big as manhole
covers—without even using a spatula. The trick is a quick flip of the wrist,
perfect timing, and a deft catch with the cast iron skillet. Lemon Cornmeal Pancakes
We generally make these on Sunday mornings when things are slow, which
gives us time to cook up and eat these great pancakes. We found this recipe
in a wonderful cookbook called Vegan with a V engeance, by Isa Chandra
Moskowitz. We then ramped up the nutrition by using whole wheat flour
instead of white flour and omitting the oil. Serves 3 to 4
1¼ cups whole wheat flour
2 teaspoons baking powder
½ teaspoon salt
¾ cup cornmeal
2 cups soy milk
½ cup soy yogurt
Zest and juice from 2 lemons
Mix the dry and wet ingredients in separate bowls. Add the dry
ingredients to the wet ingredients, stirring to remove lumps. Cook
according to the directions for E2 Basics Pancakes (see page 158). E2 Basics Pancakes
At least once a week we take turns making pancakes at the station. We keep
three or four varieties of Arrowhead Mills pancake mix in the freezer at alltimes: multigrain, oat bran, buckwheat, and cornmeal. We top our pancakes
with applesauce, fresh fruit, soy yogurt, maple syrup, or a thin layer of
peanut butter (unless you’re like Matt Moore, who doesn’ t like peanut
butter but loves cashew butter). Serves 2
1¼ cups pancake mix
1¾ cups water or milk substitute
Combine the mix and the liquid in a lar ge bowl, stirring to remove
lumps. Heat a dry skillet until a drop of water dances on its surface. Spraying the skillet once should allow for three batches of pancakes. Ladle
a large scoop of batter into the pan. Several pancakes can be cooked at once
if you’re using a lar ge skillet. Cook until the batter begins to bubble and the
bottom of the pancake is golden. Flip and cook on the other side until both
sides are golden. Variations:
Add bananas, blueberries, peaches, or strawberries with walnuts or
pecans to the batter. Or sprinkle 70 percent pure cocoa chips into the batter
for a chocolate treat. Spelt Blueberry Pancakes
This recipe was created by one of the Engine 2 participants, Anthony
Salerno, who makes these for his daughter, Ella. He then freezes the
leftovers for future quick breakfasts or late-night snacks. This recipe is for a
double batch. Makes 25 to 30 pancakes
2 cups spelt flour
2 cups oat flour
2 tablespoons baking powder
4 tablespoons ground flaxseed meal
½ teaspoon salt
3½ cups low-fat soy milk
4 tablespoons applesauce
2 tablespoons honey or agave nectar
1 tablespoon vanilla extract2 cups blueberries
Whisk the flours, baking powder, flaxseed meal, and salt together in a
large bowl. Combine the wet ingredients in another bowl. Form a well in
the center of the dry ingredients and add the wet ingredients. Stir the batter
just until the dry ingredients are thoroughly moistened; it will seem very
thin, but it will thicken. Let the batter rest for 15 minutes (spelt flour takes a little longer to
absorb liquids). If you can’ t wait, your pancakes won’ t be as crisp. After the
batter has rested, fold in the blueberries. Cook according to directions for
E2 Basics Pancakes (see page 158). Mighty Muffins
These are the brainchild of my friend Bridget’ s brother, Michael. An
amazing cook and a Buddhist, Michael travels internationally as a chef for
his teacher and others in the Buddhist community. Once cooled, these muf fins keep well in the refrigerator for a week. Eat
them cold or warm them briefly in the oven. Makes 6 lar ge muffins or 1 enormous loaf
3 cups oat bran
1 teaspoon baking powder
½ teaspoon salt
4 tablespoons sweetener
Juice of 1 lemon
1 large apple, grated
6 brown bananas, lightly mashed (leave some chunks)
¼ cup walnuts, chopped or halved
¼ cup raisins
¾ cup water
Preheat oven to 375º. Combine the dry ingredients in a lar ge bowl. Squeeze the juice of the lemon onto the combined apple and bananas. Add
walnuts, raisins, and water. Combine the wet and dry ingredients into one
bowl. Pour into sprayed muf fin tins and bake for 45 minutes or until golden
brown on top. Variations:Bake the batter in a loaf pan, and enjoy hearty slices instead of muf fins. Add three thinly sliced pears or 1 cup of 70 percent pure cocoa chips to
the batter. Quick Bran Muffins
Yes, these come out of a box, but that’ s okay. There’ s no harm in relying on
great products made by quality food companies—especially when they are
quick and delicious. Makes 6 small muffins or 2 small loaves
7-ounce box bran muf fin mix (we like Hodgson Mill or Bob’ s Red Mill)
2 ripe bananas, mashed
½ cup water
Preheat oven to 375º. Mix the ingredients together. Spoon the batter into
a nonstick muf fin tin or mini–loaf pans. Bake for 25 minutes or until a
toothpick inserted in the center comes out clean. Variations:
Add extras to the batter. Consider:
1 teaspoon Ener -G egg replacer mixed with 1 tablespoon water (this will
make a taller muf fin)
1 diced apple or pear
6 ounces blueberries or raspberries
½ teaspoon vanilla extract
½ cup raisins
 Make a double batch of these muffins and fr eeze half of them
for a quick, on-the-go br eakfast or a healthy snack. E2 Fruit and Toast
I’m going to harp on this until I’m blue in the face. I always want you to
use 100 percent whole grain toast, bagels, or English muf fins. I particularly
like the Ezekiel brand whole wheat bread, which you can keep in thefreezer. Simply throw a couple slices into the toaster while you’re getting
out the jam or nut butter, or slicing up some fruit to place on top. Pull the
toast out of the toaster, add your toppings, and head out the door. PB and Banana
Serves 2
4 slices whole grain bread
1 tablespoon peanut butter (see E2-approved Foods)
2 bananas, sliced
Toast the bread. Spread slices thinly with peanut butter. Top with sliced
bananas or the fruit of your choice. Variations:
Substitute bagels or English muf fins for bread. Use any E2-approved nut
butter in place of peanut butter. Add E2-approved jam or preserves. Use any
sliced fresh fruit in place of bananas. Fresh Fruit Extravaganza with Mint
Go to town. Use cantaloupe, honeydew, grapes, grapefruit, kiwi,
strawberries, oranges, mangoes, watermelon, or blueberries. Serves 2 to 4
1 bunch mint leaves, chopped
Every fruit you consider edible in your kitchen, sliced, diced, or chopped
Zest of 1 lime with juice of ½ lime
Juice of 1 grapefruit or orange, including sections
Remove the mint leaves from their stems, and chop the leaves. Toss the
fruit in a bowl with zest, juices, and mint. For a surprisingly zingy pleasur e, try a squeeze of lemon on
your fruit—especially on slices of watermelon. E2 EASY  LUNCHES. One day Austin firefighter Brad Mendenhaul from Station 8 traveled to
Station 2. “Just because,” he said, “I’m dying to eat some of your healthy
vegetarian cuisine. ”
The battalion chief, who overheard him, said, “W ell, then, all you have
to do is go out into the front yard, pick up some twigs and leaves, throw
them in the skillet with some oil, and you’re set. ”
The battalion chief is not an E2er. I replied that we wouldn’ t be using any oil. The chief then called me a
freak. I told Brad to ignore the peanut gallery and introduced him to several
Engine 2 favorite lunches that are especially easy to prepare. E2 Sandwiches
Each shift in the Austin Fire Department lasts twenty-four hours. At
Engine 2, we’re called the C shift, which means either coming to work at
twelve noon one day to relieve the B shifters, or getting of f at noon the next
day and waiting for the A shifters to relieve us. As hectic as lunchtime can be, what with all shifts joining in, the meal
has to tide us over until dinner, when we can sit down to a solid, three-
course, plant-based feast. Derick Zwerneman, 35
Firefighter
My first day at Station 2, I got up early and made blueberry muf fins. They smelled great, but when everyone else came down to the
kitchen, they said, “Huh, lot of calories in those. ”
I thought, “Who are you jerks. ” No one had told me about how
healthy Engine 2 ate. At the time my menu planning was simple—I used to see what
meat was for sale and then my wife and I would plan our meals
around that. If pork chops were on sale, then it was pork chops for
dinner. Now that we eat a plant-based diet, we’re more creative. And
our palates have changed, too. I used to love chicken. Today the smell
of it makes me kind of sick. E2 Basics Open-Faced Sandwich
Years ago, when we were short on time, we’d run to a nearby sub shop and
order the number 1 1 without the cheese and mayo, and ask them to double
up on all the vegetables. Eventually, we’d just say, “An Engine 2. ” But a
new owner took over about a year ago and rescinded the half-price discount
for firefighters and police of ficers. So we now make the Engine 2 at Engine
2. Serves 2
4 slices whole grain bread, toasted
E2 spread of choice
1 cucumber with skin on, scrubbed and sliced into thin rounds
1 large tomato, sliced
½ bunch arugula or cilantro
1 cup alfalfa sprouts
Lemon pepper to taste (we like the Mrs. Dash brand)
Lemon or lime juice
Spread each side of bread thickly with E2 spread of choice. Top with
arugula, vegetables, and sprouts. Season with lemon pepper and a squeeze
of lemon or lime juice. Variations:
Top the sandwich with chopped cilantro, green onions, salad greens,
avocados, shredded raw beets, or carrots. Ann’ s Panini with Hummus, Mushr ooms, and Spinach
At the firehouse we have great old iron skillets that weigh as much as
concrete bricks. They come in handy because the key to making a fantastic
panini is to get a hefty amount of weight on top of the sandwich as it cooks. You can prepare this in one of two ways: Place an iron skillet (or other
heavy object) on top to smush the sandwich, or be decadent and purchase a
panini maker and use as directed. I got one for Christmas. It sears perfect
lines on top of the bread. You’ll know it’ s ready when the hummus drips
over the sides like melted cheese, the outside is crispy, the inside soft. This dynamite recipe comes from my mother, Ann. And by the way, for
those of you who don’ t know, panini is an Italian sandwich. Serves 2 (or one ravenous fir efighter)
8 ounces mushrooms, sliced
Tamari or Bragg Liquid Aminos to taste
4 slices whole grain bread
Healthy Homemade Hummus (see page 236)
4 green onions, chopped into rounds
½ cup chopped cilantro
3 handfuls baby spinach
Sauté the mushrooms on medium heat in a nonstick skillet for about 5
minutes or until soft. Season lightly with tamari or Bragg’ s. Spread all 4
bread slices thickly with hummus. Sprinkle two pieces of the bread with
green onions and cilantro and reserve the other two pieces as sandwich tops. Using a slotted spoon to allow any liquid to drain away from the
mushrooms, place them on top of the green onions. Put a handful of spinach
on top of the mushrooms. Top the two sandwiches with the reserved pieces
of bread, and press to seal. Carefully place the sandwiches in a nonstick skillet. Place a heavy
casserole dish on top of the sandwiches to flatten them. Cook the weighted
sandwiches on one side over medium heat for about 5 minutes, taking care
not to let them burn. Flip sandwiches and cook the other side in the same
way. When done, paninis will be quite thin and browned on both sides. Chili Dogs and Applesauce
Chili dogs rule. Take your chili leftovers and enjoy the ease of a boiled or
microwaved veggie dog topped with chili. Lunch doesn’ t get much easier. Serves 4
4 low-fat vegetarian hot dogs (we like the Yves chili dogs)
2 whole grain pitas sliced in half, or 4 whole grain hot dog buns
1 can vegetarian chili beans or homemade chili
½ onion, finely chopped
½ bunch cilantro, chopped
Applesauce
Warm the hot dogs in the microwave or in a pan of boiling water
according to directions on packaging. Toast the pitas or buns. Place a hotdog inside a pita or bun and top with chili, onions, and cilantro. Serve with
a side of applesauce. Kale, Lemon, and Cilantr o Sandwich
Sometimes I don’ t know what I’d do without the creative genius of my
amazing, enthusiastic, brilliant mother. Ann serves this one open faced on
toasted bread. You won’ t believe how good a superhealthy sandwich like
this can taste until you try it. Gene Stone, my co-writer and one of the
Engine 2 participants, hated kale before tasting this sandwich. Now he’ s a
devoted kale, lemon, and cilantro sandwich eater. Any greens of choice will work. The lemon adds an almost sweet taste. Be generous with it. 1 bunch kale, rinsed and drained
4 slices whole grain bread, toasted
Healthy Homemade Hummus (see page 236)
4 green onions
½ bunch cilantro or parsley, rinsed and chopped
1 lemon with skin on, sliced very thinly into rounds
Zest and juice of 1 lemon
Tear the kale leaves away from the thick stem. Discard the stem and
chop the leaves into bite-size pieces. Put the kale in a pot filled with about 4
inches of water. Bring to a boil, cover, and cook for 2–3 minutes, until the
kale is tender. Check frequently. Toast the bread until brown and crispy, about 3 minutes. Spread the toast
thickly with hummus, sprinkle on the green onions, pile cilantro on top,
then place a few very thin slices of lemons on the cilantro. When the kale is tender, drain well. Shake the strainer so all the water is
gone, then sprinkle the kale in the strainer with lemon zest and the juice
from the remaining lemon. Lots of lemon makes this good. Place a lar ge
handful of lemon-filled kale on top of each sandwich half and top with
remaining toast slices. Variation:
Add a thick slice of tomato to each sandwich. E2 Wraps and PitasThese recipes will take advantage of all the great leftovers from your
previous dinners. Our vehicle for delivering these glorious leftovers is a
wrap, a pita, a tortilla, or a big old leafy green. E2 Basics Pita
Up the street from the station is a restaurant called The Pita Pit, which has a
wild method of slicing open the top quarter of the pita and then peeling it
back. Then they stuf f in all the ingredients, take the top, fold it down over
the filling, and roll the whole thing up. It’ s a simple and easy technique, and
makes a no-nonsense wrap. If you can’ t get your pita to roll up perfectly, don’ t get frustrated: This
technique requires a thin, lar ge, and pliable pita. If you have wheat aller gies, try lar ge corn tortillas or wheat-free wraps. Serves 2
2 loaves whole grain pita
Leftovers from dinner
Romaine lettuce, chopped
Balsamic vinegar to taste
Warm the pita in a skillet or microwave to make it pliable. Open the pita
and stuf f with leftovers and romaine lettuce. Lightly drizzle the pita filling
with balsamic vinegar. Fold up the top portion and eat as is, or try to roll it
up like a sleeping bag. Variations:
Spread the inside of a pita with your choice of E2 spread or dip instead
of dinner extras. Toss in your favorite fresh vegetables. Season with fresh
lime or lemon juice in place of balsamic vinegar. E2 Basics Wrap
This is an old standby for those times when you open up the refrigerator
door and don’ t know what to eat. Serves 2
2 large whole grain wraps
Healthy Homemade Hummus (see page 236)
1 tomato, sliced1 cup shredded romaine lettuce
Cracked pepper to taste
Toast wraps in skillet or directly over gas flame. Spread wraps thickly
with hummus. Layer with tomatoes and top with lettuce. Season with
pepper, and roll into a burrito. Variations:
Use your choice of E2 spread or dip in place of hummus. Use spinach
instead of romaine, then bake in the oven at 450º for 10 minutes. Rip’s Big Leaf Special
This is a variation on the green leafy wrap. I wanted to take it to the next
level and created this great little number. Serves 2
2 large whole collard green leaves
Healthy Homemade Hummus with jalapeños (see page 236)
1 roasted red bell pepper, sliced into strips
1 cup corn kernels
2 green onions, chopped
2 roma tomatoes, chopped
1 cup cooked brown rice (see E2 Brown Rice, page 175)
Blanch the leaves, as in the Green Leafy Wrap, page 170. Spread the
leaves with hummus. Layer on the remaining ingredients, and roll into a
burrito. Green Leafy Wrap
This terrific wrap will alter your perception of reality, or at least lunch. It’ s
great for anyone who wants to lose weight fast while taking in a huge dose
of nutrients. You’ll be amazed at how great the ingredients taste when the
bread doesn’ t get in the way. Serves 2
2 large whole collard green leaves
Healthy Homemade Hummus (see page 236)
1 tomato, sliced1 cup shredded romaine lettuce
Cracked pepper to taste
Blanch the collard greens in a saucepan filled with a half inch of boiling
water for 2 minutes, which makes the leaves easy to work with and brings
out their magnificent deep green color. Spread leaves thickly with hummus. Layer with tomato and top with lettuce. Season with pepper, and roll into a
burrito. Variations:
Use the leaves unblanched. Use your choice of E2 spread or dip in place of hummus. Use romaine lettuce or Swiss chard leaves in place of collard greens. Use thinly sliced cucumber and carrots, sliced lengthwise. For outrageously healthy hors d’oeuvres, cut wraps into 2-inch pieces
and stab with a toothpick. E2 Almighty Healthy Wrap
Our very own Station 2 won the 2003 Austin Fire Department’ s Healthy
Wagon Contest with this very healthful and tasty lunch/dinner wrap. The
judges included three experts—the Fire Department’ s in-house health
specialist, a local representative from the American Heart Association, and
a member of the Mayor ’s Council for Physical Fitness. The department also sponsored an awards presentation at which we
received a little red wagon, a healthy low-fat cookbook, a salad spinner, and
fifty dollars to use for a future healthy wagon. This wrap also makes an excellent dinner. Serves 2
1 onion, chopped
1 bell pepper, seeded and chopped
4 ounces sliced mushrooms
½ can of corn, rinsed and drained
8 ounces roasted red bell pepper hummus (or 1 cup homemade)
2 large whole grain wraps
½ can black beans, rinsed and drained
1 roasted poblano pepper, cut into strips (see Roasting Peppers and Fresh
Chilies, page 139)½ package fresh spinach
Preheat oven to 450º. Sauté the onion until translucent. Add the bell
pepper and cook for 2–3 minutes. Add the mushrooms and corn. Spread a
layer of hummus on the wrap. Add the sautéed vegetables, beans, poblano
strips, and fresh spinach. Roll into a burrito. Place on a baking sheet, seam
side down, and bake for 8–10 minutes. Serve the wrap warm, and top with
Guacamole and Salsa (see pages 238 and 240). Variation:
Substitute one small can of drained green chilies for the fresh poblano
pepper. E2 Lunch Salads
On the Engine 2 Diet, we eat as many raw and cooked vegetables as
possible—particularly green leafy ones. At every dinner I always have
either a spinach or romaine lettuce salad or lar ge servings of steamed or
sautéed greens such as kale, collard greens, turnip greens, or mustard
greens. I want you to get into the habit of eating as many greens and salads as
you can. Soon you will crave them as you used to crave cheese and/or
sweets. Lunch salads serve 2. Baby Field Gr eens Salad
Greens, greens, greens. Greens are the king of all foods. All food originates
from greens. Remember, even carnivores feast on animals who themselves
are built from greens. So bypass the recycled greens and go straight to the
mother lode. ½ small red onion, sliced into ¼-inch rounds
1 tablespoon blackstrap molasses
1 package baby field greens
1 cup carrots, grated
1 cup grapes
1 can butter beans, rinsed and drained
6 walnut halvesCracked black pepper to taste
Dijon Dressing (see page 232)
Cook the onion in a sprayed skillet on high heat for 5 minutes, stirring
frequently. When the slices begin to brown, stir in the molasses and 1
tablespoon water. Stir for a minute longer, until the liquid is absorbed. Place
the baby field greens in a lar ge bowl. Arrange the carots, grapes, beans,
walnuts, and caramelized onions on top of the greens. Season with cracked
pepper. Dress lightly with the dressing, and toss the ingredients together. E2 Basics Salad
Instead of using iceber g lettuce, which has a low nutrient value, use
romaine. Incredibly robust, it’ s loaded with more than 40 percent protein
and bursting with antioxidants, phytochemicals, and other micronutrients. Remember, no food is nutritionally superior to greens. None. ½ head romaine lettuce, rinsed and torn into fork-size pieces
1 can mandarin oranges, drained
1 red bell pepper, seeded and sliced into strips
½ avocado, peeled and sliced
Cracked black pepper to taste
E2 Basics Dressing (see page 232)
Place the lettuce in a lar ge bowl. Arrange fruit and vegetables atop the
lettuce, and season with cracked pepper. Dress lightly with the dressing, and
toss ingredients together. Variation:
Add roasted red bell pepper strips to salad. Red Tip Lettuce Salad
When you’re not in the mood for a robust romaine lettuce salad, a softer red
tip lettuce is a nice alternative. 1 small head red tip lettuce, rinsed and sliced into ½-inch strips
½ cucumber with skin on, sliced into rounds
2 small tomatoes, sliced
1 mango, peeled and choppedCracked pepper to taste
Peanut Dressing (see page 233)
Place the lettuce in a lar ge bowl. Arrange the cucumber, tomatoes, and
mango on top of the lettuce. Season with cracked pepper. Dress lightly with
the dressing, and toss ingredients together. Spring Gr eens Salad
More good news about greens: Ounce for ounce, they are the greatest
source of protein on the planet. Surprised. What do you think gives the
elephant, cow, ape, bull, and giraf fe their muscle and size. Greens. This clever combination of ingredients will make you feel that it’ s the
first day of spring whenever you smell them. ½ package spring greens
1 can artichoke hearts, drained
1 green bell pepper, seeded and sliced into strips
1 apple, diced
Cracked pepper to taste
Orange Hummus Dressing (see page 234)
Place the greens in a lar ge bowl. Arrange the vegetables and fruit on top
of the greens.
Which has more cholesterol, a 3-ounce piece of red meat, or a 3-
What fruit has the highest percentage of protein? A: A lemon, which is 16 percent protein. Raise-the-Roof Sweet Potato–V egetable Lasagna
The recommended way to cook the rice is to bring 1 ½ cups of water to a boil, add the rice, reduce the heat, and cover for 40 minutes, or until the liquid is absorbed.
What is the recommended way to cook the rice in the E2 Brown Rice recipe?
The suggested method is not provided in this passage, as it is not mentioned.
What is the suggested method for preparing the quinoa in the Couscous with Tomatoes and Asparagus recipe?
The recommended cooking time for the mushrooms is not provided in this passage, as it is not mentioned.
What is the recommended cooking time for the mushrooms in the Portobello Mushroom Burgers recipe?
The chef who inspired the E2 Basics Pancakes recipe is not mentioned in this passage.
Who is the chef who inspired the E2 Basics Pancakes recipe?
The suggested way to cook the lasagna noodles is not provided in this passage, as it is not mentioned.
What is the suggested way to cook the lasagna noodles in the Raise-the-Roof Sweet Potato-Lasagna?