Mirin, a sweetened Japanese sake, adds wonderful flavor . Serves 4
¼ cup mirin
2 teaspoons tamari
1 tablespoon brown rice vinegar
2 tablespoons cornstarch16 ounces mushrooms, sliced
2 carrots, sliced
2 tablespoons fresh ginger , minced
3 cloves garlic, chopped
1 large bunch bok choy , chopped into 2- to 3-inch pieces, or 6 baby bok
choy
1½ cups vegetable broth
16 ounces cooked soba noodles
2 tablespoons black sesame seeds
Combine the mirin, tamari, brown rice vinegar , and cornstarch in a small
bowl. Stir well and set aside. Stir -fry the mushrooms on medium heat in a
nonstick skillet or wok for 3–4 minutes. Add the carrots, ginger , garlic, and
bok choy , and stir -fry for 1 minute. Add the vegetable broth and the mirin-
and-cornstarch mixture, and continue cooking until the bok choy softens
and the mixture thickens. Serve over soba noodles and garnish with sesame
seeds. Variation:
For Fir e Cadets during W eek One. Add cooked fish or chicken with the
vegetable broth and mirin. Shepherd’ s Pie
When I was a kid in Cleveland, a wonderful Yugoslavian neighbor named
Mina used to make our family a shepherd’ s pie several times a year . That
pie would hit the top of our lazy Susan dinner table and we six Esselstyns
would devour it before the table stopped spinning. This is almost as good as the original. Savory crumbles, green
vegetables, and mashed potatoes make it a hearty , satisfying meal. Serves 4 to 6
3 Yukon Gold potatoes, cut into quarters
½ cup unsweetened soy milk
2 tablespoons fresh rosemary , chopped
Cracked pepper to taste
16 ounces fresh or frozen green beans
2 onions, diced
8 ounces mushrooms, sliced2 cloves garlic, minced
16 ounces vegetarian meat crumbles
½ teaspoon ground black pepper
1 tablespoon Bragg Liquid Aminos
6-ounce can tomato paste
1 tablespoon vegetarian Worcestershire sauce
Preheat oven to 400º. Steam the potatoes for 15 minutes, until soft. Drain
and mash them in a bowl with the soy milk, a tablespoon of the rosemary ,
and the cracked pepper . Set aside. Steam the green beans for 7 minutes, or
until bright green and still firm. Sauté the onions on medium heat in a lar ge
skillet for 5 minutes, until translucent. Add the mushrooms, garlic, and
remaining tablespoon rosemary to the onions. Cook for 5 minutes, until the
mushrooms begin to release their juices. Add the meat crumbles, black
pepper , and Bragg’ s. Stir in the tomato paste and Worcestershire sauce,
adding a small amount of water as necessary to combine ingredients. Place the vegetable meat crumble mixture in a 10-inch cast-iron skillet
or casserole dish. Spread the green beans atop the mixture. Spread the
mashed potatoes over the top. Cover with aluminum foil and bake for 30
minutes. Remove the foil and bake another 5 minutes, or until the potatoes
begin to brown lightly . Variation:
Use frozen peas in place of green beans. Macar oni and Not Cheese
One of my favorite meals growing up was a plate of frozen Stouf fer’s
macaroni and cheese, which I’d make myself whenever my parents went
out to dinner . After cooking it in the oven for 30 minutes, I’d excitedly pull
a stool up to our horseshoe-shaped kitchen island and dig in while watching
my favorite television program, The W ild W ild W est. Pure decadence. I recommend making this for guests and keeping the television of f.
Serves 2 to 3
1 onion, chopped
1 cup cashews
1/3 cup lemon juice
11/3 cups water½ teaspoon sea salt
4-ounce jar roasted red peppers, drained
3 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
16 ounces whole grain elbow pasta, cooked
Preheat oven to 425º. Sauté the onion on medium heat in a nonstick
skillet for 5 minutes, until translucent. In a food processor , combine the
onion, cashews, lemon juice, water , and salt. Gradually blend in the roasted
red peppers, nutritional yeast, garlic powder , and onion powder . Thoroughly
toss the sauce with the pasta. Bake in the oven for 20 minutes until golden
brown on top. E2 Stir-Fries
Stir-fries are fast, easy , simple, and delicious. Loaded with all kinds of
fresh vegetables, and served on top of a grain or noodle, they’re an Engine
2 MVP . If you want to feel like you’re eating a restaurant-quality stir -fry,
add one of the mirin stir -fry sauces and bask in each bite. Stir -fries cook
quickly over high heat while retaining each vegetable’ s individual flavor
and crispness. Prep your ingredients before you begin to cook. Place ingredients in
separate bowls in the order you will add them to the wok or skillet. If you like your stir -fries spicy , add a diced jalapeño as the last
ingredient. Vegetable Stir -Fry with Br own Rice
This is an E2 basic because it goes wonderfully over good old-fashioned
brown rice—and its taste rules the roost. Serves 2 to 3
1 pound seitan (the White Wave brand is good), sliced into strips
½ onion, sliced into half rounds
8 ounces mushrooms, sliced
1 bell pepper , seeded and sliced thin
2 carrots, sliced
2 celery stalks, sliced1 can sliced water chestnuts, drained
1 clove garlic, minced or pressed
2 tablespoons low-sodium tamari and 1 tablespoon brown sugar , combined
3 cups cooked brown rice (see page 175)
1 bunch basil for garnish, rinsed and sliced
Heat a lar ge, sprayed skillet or wok for 3 minutes. Add the first nine
ingredients in the order listed, stirring for 1 minute after each addition. Serve warm over rice. Garnish with basil. Tempeh-Mushr oom Stir -Fry and Soba Noodles
Tempeh is an unprocessed, whole grain product made from fermented
soybeans—unlike tofu and other soybean products, which are usually
processed. If you’re like me, you’ll love its unique taste and texture. It’ s
also very versatile and can be cut, chopped, and crumbled into many dishes. I don’ t just like it now , I love it! Serves 2 to 3
16 ounces soba mugwort noodles, cooked
1 package tempeh, sliced into thin strips
3 tablespoons low-sodium tamari
Juice of ½ lemon
1 tablespoon flour
1 tablespoon molasses
8 shiitake mushrooms, sliced—reconstituted or fresh
8 ounces white mushrooms, sliced
1 clove garlic, minced
2 tablespoons fresh ginger , minced
1 red bell pepper , seeded and sliced thin
1 cup chopped cilantro, for garnish
Cook the soba noodles per the directions on the package, drain, and set
aside. Thoroughly brown the tempeh strips on medium heat in a sprayed
skillet or wok with 1 tablespoon tamari. Set aside. Mix the remaining
tamari, lemon juice, flour , and molasses together in a bowl until the flour is
dissolved. Set aside. Heat a lar ge, sprayed skillet or wok until the smoke
rises. Add the remaining ingredients except for the cilantro in the orderlisted, stirring for 1 minute after each addition. Remove from heat and add
tempeh strips and sauce. Serve stir -fry warm over soba noodles and top
with tempeh strips. Garnish with cilantro. Red Vegetable Curry and Br own Rice
There is something about a good curry dish that always keeps me coming
back for more. A note of caution: The first time we made this dish at the
firehouse, instead of using 2 tablespoons of the red curry paste, our new
driver , Steve Martinez, talked us into using three. Each of us reacted
differently—Steve was in heaven, Scottie was miserable, Matt got the
giggles, Derick was cool as a cucumber , and I started sweating profusely . This dish is spicy! If you prefer something milder , use 1 teaspoon of
curry paste. Serves 2 to 3
1 pound extra-firm tofu
Bragg Liquid Aminos
1 tablespoon red curry paste
24–32 ounces vegetable stock (use 24 if you like it thicker , 32 if you like it
thinner)
1 onion, sliced into half rounds
3 carrots, sliced into angled rounds
2 cups snow peas
2 tablespoons low-sodium tamari
1 tablespoon molasses
1 cup milk substitute
Juice of 1 lime
3 cups cooked brown rice (see page 175)
5 green onions, sliced into thin rounds
1 cup cilantro, rinsed and chopped
For Br oiled T ofu Cubes:
Preheat oven to broil. Drain the tofu and cut into 1-inch cubes. Spray the
cubes with Bragg Liquid Aminos. Broil the cubes on a sprayed baking sheet
for 20 minutes, turning once, until browned on both sides. For Curry:Preheat a lar ge, sprayed skillet or wok until the smoke rises. Stir -fry the
curry paste in 4 tablespoons of stock, stirring continuously until combined. Add the sliced onion and stir to coat. Add the carrots and snow peas and
cook for 1 minute. Add the remaining vegetable stock and the broiled tofu. Combine the tamari and molasses in a small bowl. Stir the mixture into the
skillet. Add the milk substitute and lime juice. Serve curry warm over
brown rice. Garnish with sliced green onions and cilantro. Variation:
For Fir e Cadets during W eek One. Add cooked fish or chicken to the
curry with the milk substitute and lime juice. Pad Thai
Two decades ago there was a great vegetarian Thai restaurant in the heart of
downtown Austin called Thai-Soon. The owner once told me the best way
to tell the quality of a Thai restaurant is to sample the Pad Thai. If the Pad
Thai is good, the rest of the dishes probably will be, too. Serves 3 to 4
3 tablespoons vegetable stock or water
1 garlic clove, minced
3 green onions, cut into 1-inch lengths
12 ounces flat rice noodles, soaked in warm water for 20 minutes, then
drained
1 pound broiled tofu cubes (see page 210)
2 cups broccoli florets
1 cup bean sprouts
½ teaspoon chili powder
2 teaspoons dark brown sugar
4 tablespoons low-sodium tamari
2 tablespoons lemon juice
4 tablespoons home-toasted peanuts, chopped
8 sprigs cilantro
Heat the vegetable stock in a wok or lar ge nonstick skillet until it starts
to bubble. Cook the garlic in the vegetable stock for 1 minute, until the
garlic begins to brown lightly . Add the onions, noodles, tofu, broccoli, and
sprouts one at a time, stirring for 45 seconds after each addition. Add thechili powder , sugar , tamari, and lemon juice. Stir to combine and remove
from heat. Garnish with peanuts and cilantro. Variation:
For Fir e Cadets during W eek One. Add cooked fish or chicken atop the
Pad Thai before serving. E2 Big Salads
The great thing about these big salads is they are big on taste and
substance and have very little air . Every bite is hearty , substantial, and
bustling with flavor . Best of all, you don’ t have to drown them with
dressing—in fact, the lighter your dressing touch, the better! Rice Salad
This satisfying salad is the perfect marriage of grains, beans, vegetables,
and fruit. Serve on top of a bed of field greens with a side of healthy corn
chips. Serves 2 to 3
3 cups cooked brown rice (see page 175)
1 can pinto beans, rinsed and drained
1 can corn, rinsed and drained
2 bell peppers, seeded and chopped
4 green onions, chopped
¼ cup raisins
1 cup cilantro, chopped
¼ cup fruit or balsamic vinegar
Cracked pepper to taste
¼ cup home-toasted walnuts
Toss all the ingredients except the pepper and nuts together in a lar ge
bowl. Season with the pepper . Sprinkle the walnuts over the salad before
serving. Variations:
Spice it up with a diced jalapeño. Serve with avocado slices and salsa. For Fir e Cadets during W eek One. Add broiled fish or chicken on top of
the salad.Spinach Salad with Healthy Homemade Cr outons
Spinach is one of the most nutritionally dense foods you can eat. Low in
calories and high in quality , spinach is an E2 All-Star . Popeye was
definitely in the know! No wonder he always got Olive Oyl. Poor Brutus—
he ate too much meat. Serves 2
2 cups whole grain bread, cut into 1-inch squares
Bragg Liquid Aminos spray
1 tablespoon parsley , dried
1 teaspoon garlic powder
1 teaspoon onion powder
Cracked pepper to taste
1 teaspoon paprika
1 red onion, sliced into half rounds
½ cup home-toasted walnuts
2 tablespoons maple syrup
1 tablespoon balsamic vinegar
1 bag fresh spinach, thoroughly rinsed
1 can chickpeas, rinsed and drained
1 cucumber , sliced into thin rounds
Sesame Seed Dressing (see page 233)
For Cr outons:
Preheat oven to broil. Spray the bread cubes lightly with Bragg’ s, and
toss with the parsley , garlic and onion powders, pepper , and paprika. Broil
seasoned bread cubes on a baking sheet, turning after 1–2 minutes, until
browned on both sides. Toasting croutons takes only a few minutes,
depending upon how dry the bread is—take care not to burn them! For Caramelized Onion and W alnuts:
Cook the onion on low heat in a sprayed skillet for 7–10 minutes, until
the slices begin to brown. Add the walnuts and cook for another 3 minutes,
stirring frequently , until they begin to crisp. Add the maple syrup and
vinegar and stir frequently for 1 minute, or until the liquid bubbles and
coats the contents. For Assembling the Salad:Toss the spinach with the chickpeas, cucumber , onions, and walnuts. Dress the salad with Sesame Seed Dressing (see page 233), and top with
croutons. Variations:
Personalize the croutons by using dried or fresh herbs of your choice in
place of the parsley: tarragon, thyme, oregano, and rosemary are good
alternatives. Add sliced tomatoes, carrots, and bell pepper strips. Use any no-fat salad dressing of your choice. For Fir e Cadets during W eek One. Serve broiled fish or chicken atop
salad. Save stale br ead to make batches of cr outons, and make
extras to fr eeze. They ar e delicious with any salad or soup. The Gr eat Wooden Bowl Salad
One of Jill’ s and my best wedding presents was a big wooden salad bowl
brimming with character , a gift from my parents. The first Engine 2 Pilot
Study potluck dinner was held in February 2007, and because I wanted to
honor the bowl by filling it with something wonderfully special, I packed it
from top to bottom with this beast of a salad that was as big a hit as the
bowl itself. Serves 3 to 4
½ teaspoon garlic powder
4 tablespoons nutritional yeast
1 pound extra-firm tofu, drained and cut into pieces
½ cup walnuts
Bragg Liquid Aminos spray
1 head romaine lettuce, torn into chunks
Cracked pepper to taste
8 ounces cherry or grape tomatoes
4 carrots, sliced into rounds
4 stalks celery , sliced1 cup arugula
½ cup cilantro, chopped
1 can black beans, drained and rinsed
2 grapefruits, peeled into sections
E2 salad dressing of choice (see pages 232–234)
For Cooking T ofu:
Mix the garlic powder and nutritional yeast on a plate. Press the tofu
pieces into the mixture to coat. Sauté the dredged tofu in a sprayed nonstick
skillet on high heat for 3 minutes on each side, or until nicely browned. Remove to a bowl. Wipe the skillet with a cloth to use for the walnuts. For Roasting W alnuts:
Spray the walnuts with Bragg’ s. Cook in a hot skillet, stirring constantly
for 3 minutes, or until browned. For Assembling Salad:
Place the romaine lettuce pieces into a lar ge bowl. Top with the cooked
tofu and remaining ingredients, using the walnuts as the final garnish. Toss
thoroughly with the E2 salad dressing of your choice. Variation:
For Fir e Cadets during W eek One. Add cooked fish or chicken to the
salad before tossing with dressing. Rip’s Roasted Salad
The lar gest salad in the world was tossed in Spain in 2007 with the help of
twenty cooks working for more than three hours. The Guinness Book of
World Records was of ficially on hand to weigh in the heavyweight
champion at a staggering 14,740 pounds. This big salad takes less time to prepare and there won’ t be nearly as
many leftovers. Serves 3 to 4
12 Brussels sprouts, cut in half
1 head cauliflower , cut into florets
8 ounces new potatoes, cut in half
1 onion, sliced into rounds
1 head romaine lettuce, torn into chunks1 can corn, rinsed and drained
1 red bell pepper , seeded and sliced
1 can mandarin oranges, drained
E2 salad dressing of choice (see pages 232–234)
For Roasting V egetables:
Preheat oven to 475º. Place the Brussels sprouts, cauliflower florets,
potato halves, and onion slices facedown on one or more lar ge sprayed
baking sheets. Broil the vegetables for 15 minutes or longer , until browning
on the tops. Check frequently for burning. Allow the vegetables to cool to
room temperature. For Assembling Salad:
Put the romaine lettuce pieces in a lar ge bowl. Cover with the roasted
vegetables. Top with the corn, bell pepper , and mandarin oranges. Toss
thoroughly with the E2 salad dressing of your choice. Variation:
For Fir e Cadets during W eek One. Add cooked chicken to the salad
before tossing with dressing. E2 Soups
Soup can be thin and light, or thick and hearty . Engine 2 soups are
usually the latter . They often are hearty enough to serve as an entire meal,
even for people who think of them as an appetizer . Soup is just the best. I recommend adding greens to your soup about three minutes before you
ladle yourself a bowl to turn it into a power soup. When the soup is good,
all is good! Split Pea Soup
Split peas are 22 percent protein and a great source of soluble fiber . Serve
this hearty soup alone, or atop a bed of chopped spinach, arugula, and
cooked brown rice, with healthy crackers or whole grain toast. Serves 3 to 4
1 onion, chopped
2 bay leaves
2 cloves garlic, minced or pressed16 ounces dried split peas, rinsed and drained
32 ounces vegetable stock
3 cups water
2 tablespoons Bragg Liquid Aminos
4 stalks celery with leaves, chopped
4 carrots, chopped
1 cup parsley , chopped
1 teaspoon ground thyme, or 4 sprigs fresh
1 tablespoon white vinegar
Cracked black or ground white pepper to taste
Sauté the onion and bay leaves on high heat in a sprayed soup pot for 5
minutes, until the onion browns. Add the garlic and split peas, stirring for 3
minutes, until warm. Add the vegetable stock, water , and Bragg’ s, and bring
to a boil. Cover and cook over low heat, stirring occasionally , for 30
minutes. Add warm water as necessary to achieve desired consistency . Add
the celery , carrots, parsley , thyme, and vinegar . Continue to cook until the
peas achieve the desired consistency . Season with black or white pepper . Mexican Lime Soup
This soup is fun to of fer guests. Serve it in lar ge bowls, and crumble healthy
chips on top of the soup before enjoying. Serves 4 to 6
1 large onion, chopped
8 ounces mushrooms, quartered
2 bay leaves
2 cloves garlic, chopped or pressed
3 poblano chili peppers, toasted, seeded, skinned (see Roasting Peppers and
Fresh Chiles, page 139), and cut into strips
2–3 32-ounce cartons vegetable stock
2 ears of corn, husks removed and cut into 2-inch rounds
4 medium red potatoes, cut into 1-inch cubes
1 bunch cilantro, rinsed and chopped
3 limes
4 tomatoes, chopped
2 avocados, peeled and slicedCorn chips (see E2-Approved Foods)
For Soup:
Sauté the onion, mushrooms, and bay leaves on medium heat in a lar ge,
sprayed soup pot for 5 minutes, until the onion browns. Add the garlic,
chilies, and 1 cup of stock. Stir intermittently for 5 minutes, until the
peppers begin to soften. Add the remaining stock, corn, and potatoes. Cover
and cook on medium heat for 10 minutes, until the potatoes are tender . Remove from heat and let sit covered for 5 minutes. For Serving:
Stir the cilantro, zest of 1 lime, and the juice of 3 limes into the soup
immediately before serving. Place a handful each of tomatoes, avocados,
and healthy chips into lar ge soup bowls. Pour the hot soup directly over the
vegetables and chips and serve. Variations:
Use 8 ounces of canned green chilies in place of fresh poblanos. Use drained, rinsed canned hominy or corn in place of fresh corn. For Fir e Cadets during W eek One. Add cooked chicken or fish to the
soup with the corn and potatoes and simmer for 10 minutes. Kole’ s Creamy Cauliflower  Soup
My son, Kole, loves this wonderful soup. It was served at our friends Mark
and Monica Cravotta’ s Christmas Day potluck dinner , and Kole went to
town on it. My wife, Jill, then perfected this tasty and surprisingly rich soup
to make it a cinch to prepare. Serves 6
4 cups chopped onions
½ teaspoon sea salt
2½ cups water , divided
3 cups diced potatoes
½ cup chopped celery
2 large carrots, diced
1 head cauliflower , cut into bite-size florets
2 cups vegetable broth
2 tablespoons cashew or peanut butter
2 tablespoons low-sodium tamariSea salt and cracked pepper to taste
This recipe is great as is—or , as I often prefer , doubled for even more
terrific soup! Heat onion, salt, and ½ cup water , then simmer on low for
approximately 20 minutes, or until the onions cook down to a nice mush. Check to make sure the water is suf ficient, and then add ¼ cup of water , as
needed, so the onions don’ t burn on the bottom of the pot. Add the potatoes, celery , carrots, and cauliflower along with 2 cups of
water and the vegetable broth. Simmer until all the vegetables are soft—
about 20 minutes. Add the cashew or peanut butter and tamari. Mash with a potato masher
(or an immersion blender) until the soup is mostly smooth, with some nice
chunks. Season with cracked pepper and sea salt to taste. Variations:
Add one bunch of freshly chopped kale, mustard greens, or collard
greens 5 to 8 minutes before serving for a nutritional power punch! Three-Bean Chili
Matt and Steve were on vacation and Scottie wasn’ t around. Therefore, it
was just Derick and me at the station for the C shift on a warm April day ,
along with two travelers (travelers are firefighters who come from other
stations to fill in during absences). I asked them if they’d like to join us for our plant-bold dinner wagon. “Absolutely!” they both said. So I cooked up my three-bean chili. The travelers enjoyed the meal so
much they thought they might just eat plant-based all the time. But three
hours later , while sitting on the porch outside the station, they were hit by
some unexpected flatulence. Derick and I, whose systems are acclimated to
this healthy , cleansing food, were fine. Keep in mind, some people will have a lag time of a few weeks before
their gastrointestinal tract settles into happiness. However , as your body
gets used to the enormous amount of roughage in the E2 Diet, you will soon
be as silent as the night, as regular as Big Ben, and feel zero stomach
distress. Serve this chili on top of a bed of fresh greens with warm whole grain
tortillas or healthy chips. For an even heartier meal, serve over brown rice
and greens.Serves 6 to 8
1 large onion, chopped
2 cloves garlic, minced or pressed
2 bay leaves
2 green bell peppers, seeded and chopped
2 stalks celery , chopped
2 carrots, chopped
1 cup chopped mushrooms
1 jalapeño pepper , chopped
1 can kidney beans, rinsed and drained
1 can black beans, rinsed and drained
1 can chickpeas, rinsed and drained
3 cups water
2 28-ounce cans plum tomatoes, with juice, chopped
1 6-ounce can of tomato paste
1 pound firm tofu, crumbled
1 can corn or frozen equivalent
1 apple, chopped
2 tablespoons chili powder
2 teaspoons coriander
2 tablespoons Dijon mustard
1 tablespoon blackstrap molasses
½ cup chopped parsley or cilantro
Salt and pepper to taste
Sauté onion on medium-high heat in a lar ge sprayed soup pot for 5
minutes. Add garlic, bay leaves, bell peppers, celery , carrots, mushrooms,
and jalapeño, then cook on medium for 5 more minutes. Add beans, water ,
tomatoes, tomato paste, tofu, corn, apple, remaining seasonings, mustard,
molasses, and parsley or cilantro. Cover and simmer on low heat for 15 to
20 minutes. Season with salt and pepper . Variations:
Garnish with sliced avocado, chopped raw onion, minced jalapeños,
Southwest Salsa (see page 240), or E2 Sour Cream (see page 239). Add vegetarian meat crumbles to the pot with the beans and tomatoes.Savory Lentils and Gr eens
With all the greens in this, it is hard to find a more healthy soup. And, it’ s
quick, because the lentils can be served al dente. If you prefer them soupy-
thick, cook them a little longer , stirring frequently . At Engine 2, we like the
small green French lentils, but don’ t forget to give the yellow , brown, and
orange lentils a shot as well. Serve with warm whole grain bread or brown rice and greens. Serves a fir ehouse of 10
2 medium onions, chopped
2 stalks celery , chopped
4 cloves garlic, chopped
3 carrots, chopped
4 tomatoes, chopped
2½ cups lentils
5 cups vegetable broth
5 cups water
Ground pepper , to taste
2 large heads of leafy greens, chopped into bite-size pieces. Use kale,
collards, spinach, Swiss chard, or a combination of as many as you wish. In a lar ge soup pot, add onion, celery , garlic, and carrots and stir -fry over
low heat for 10 minutes, stirring frequently . Add the tomatoes and stir -fry
for 5 more minutes. Add the lentils, broth, water , and pepper , and bring to a
boil uncovered over high heat. Cover , turn the heat down, and simmer for
45 minutes. Add the greens and simmer for another 10 minutes or , for
especially green and fresh-looking greens, boil or steam the greens first,
then add them to the soup pot just before serving. E2 Tex-Mex Favorites
Tex-Mex cuisine, which blends Texan and Mexican food, has become
quite popular throughout the country , but in Austin, it’ s probably the most
common cuisine around: tortillas, wraps, burritos, enchiladas, tacos, salsas,
and sauces. Traditionally , all these favorites are stuf fed with dif ferent meats and
cheeses. This is where E2 breaks from Tex-Mex tradition—yet we havediscovered that Tex-Mex, with E2 modifications, can be as healthy as it is
delicious. E2 Basics Tacos
Tacos are a snap to prepare—but make sure you are using corn rather than
flour tortillas. Corn tortillas contain no oil and are fat-free. This allows you
to eat several more while taking in fewer calories: more of the good stuf f,
less of the bad. Be inventive. Find your favorite combinations. Go taco crazy . Serves 2
6 corn tortillas
1 can black beans, rinsed and drained
½ cup water
1 teaspoon chili powder
1 avocado, sliced, or Guacamole (see page 238)
1 cup shredded romaine lettuce
Salsa to taste (see page 240)
Warm the tortillas. Heat the beans, water , and chili powder in a
saucepan. Mash the beans with a potato masher . Spoon the beans and
avocado or guacamole onto warm tortillas. Sprinkle with lettuce, season
with salsa, and roll into burritos. Variations for Fillings:
Tex-Mex leftovers
Sweet potato, cilantro, and pan-fried mushrooms
Pinto beans and Southwest Salsa (see page 240)
Broiled tofu (see page 210) with shredded romaine lettuce and salsa
For Fir e Cadets during W eek One. Cooked fish or chicken with cilantro
and black beans. Picadillo Pick Ax Burrito
Picadillo is a traditional beef taco filling that makes a terrific complement
to potatoes, beans, and/or rice. Think of it as a cute little burrito. We’ve simplified the recipe to create a healthy E2 version. Serves 41 onion, diced
16 ounces frozen vegetarian meat crumbles
¼ cup water
1 teaspoon Bragg Liquid Aminos
2 tablespoons chili powder
1 tablespoon cumin
4 whole grain wraps or 8 corn tortillas
1 can corn, rinsed and drained
2 tomatoes, diced
3 cups shredded romaine lettuce
Salsa (see page 240)
In a nonstick skillet on high heat, sauté the onion for 3 minutes or until
translucent. Add the crumbles, water , Bragg’ s, and spices. Cook on medium
to high heat for 10 minutes, or until the water is absorbed and the mixture is
browning. Warm the wraps or tortillas. Fill the wraps with the crumble
mixture, corn, tomatoes, a generous handful of lettuce, and salsa, and roll
into a burrito. Variations:
Leftover potatoes can be quickly sautéed in a skillet with green onions or
bell peppers, and the mixture added to a burrito. Serve with Guacamole (see
page 238), minced jalapeño, chopped raw onion or tomatoes, salsa, rice, or
beans. To make “fried” taco shells, hang corn tortillas over one or
two of the metal bars in your oven and bake at 350º for 4 minutes or
until crispy . Check fr equently . Chalupas
Traditionally , chalupas are corn tortillas fried in oil until crispy and topped
with beans, meat, and cheese. Our healthy E2 chalupas are easy to prepare
and even more delicious. Serves 26 corn tortillas
1 can fat-free vegetarian refried beans
12 cherry tomatoes, cut in halves
1 jalapeño, diced
1 avocado, peeled, seeded, and sliced
2 cups shredded romaine lettuce
½ bunch cilantro
Salsa (see page 240)
Preheat oven to broil. Place the tortillas on a sprayed baking sheet and
broil for 2 minutes. Turn the tortillas and cook for 1 minute, or until crispy . Spread the tortillas thickly with beans. Place 4 tomato halves on each
chalupa. Sprinkle jalapeño onto the chalupas. Broil for 5–7 minutes, or until
the tomatoes begin to droop. Divide the avocado slices among the chalupas,
and top with the lettuce, salsa, and cilantro. You can definitely eat chalupas
with your fingers! Variations:
Drizzle chalupas with E2 Sour Cream (see page 239) before serving. For Fir e Cadets during W eek One. Top chalupas with cooked chicken
before broiling. Nachos
Leftover nachos are like leftover pizza—delicious cold! Serves 4
8–10 corn tortillas, cut in 1-inch squares and toasted, or 1 bag fat-free baked
corn chips
2 cans black beans, rinsed and drained
2 large tomatoes, diced
1 bell pepper , seded and diced
4 green onions, sliced into rounds
Salsa to taste (see page 240)
Guacamole (see page 238)
2 cups shredded romaine lettuce
Preheat oven to broil. Spread the tortilla squares or chips across a
sprayed baking sheet. Spoon the beans over the chips. Add the tomatoes,bell pepper , and green onions. Bake until the chips are slightly browned on
the edges, 7–10 minutes. Using a spatula, push the nachos onto a lar ge
serving plate. Top with salsa, guacamole, and romaine lettuce. Variations:
Drizzle E2 Sour Cream (see page 239) over the cooked nachos. Use warm refried beans in place of black beans. Add vegetarian meat crumbles to the mound of nachos before cooking. Rip’s Sweet Potato Bowl
I love this simple and fast dinner bowl. Filled with all kinds of nutritious
and delicious ingredients, it has a great variety of tastes and colors, and is
truly satisfying. I always keep a few cooked sweet potatoes in the fridge so I can pop
them in the microwave for 3–4 minutes while chopping up the other
ingredients. Dinner is done in less than 6 minutes! Serves 2
1 large cooked sweet potato, skin removed, cut into cubes
1 mango, peeled, seeded, and cut into cubes
1 red bell pepper , seeded and chopped
1 can black beans, rinsed and drained
1 avocado, peeled, seeded, and chopped
½ bunch chopped cilantro
Juice of 1 lime
Balsamic vinegar to taste
Warm the sweet potatoes in a microwave if using chilled leftovers. Place
a generous portion of sweet potatoes into a lar ge serving bowl. Top with
mango, bell pepper , black beans, avocado, and cilantro. Drizzle with lime
juice and vinegar , stir gently , and serve. EMS Portobello Mushr oom Fajitas with Rice and Guacamole
One evening, after wrapping up a car accident scene with EMS, the
paramedics asked when we were going to invite them over for an Engine 2
dinner . We told them we had plenty of leftovers, and it was now or never . They happily raced the ambulance over to the station and polished of f therest of our fajitas, which we had actually been saving for lunch. But it never
hurts to be friends with the local paramedics. This is one of E2’ s signature dinners—and signature leftover dishes. Serves 4
4 Portobello mushrooms, sliced into thick strips
1 large onion, sliced
2 bell peppers, seeded and sliced into thin strips
1 jalapeño pepper , diced (remove seeds to reduce heat)
12 corn or whole grain tortillas
Guacamole (see page 238)
Salsa (see page 240)
3 cups cooked brown rice (see page 175)
Cook the mushrooms in a lar ge nonstick skillet on high heat for 3
minutes, or until the mushrooms begin to brown slightly . Add the onion to
the skillet and cook for 5 minutes. Add the bell peppers and jalapeño and
cook for 3 minutes. Warm the tortillas. To serve, spoon the mushrooms, bell
pepper , and onion strips into the corn tortillas with the guacamole and salsa. Serve with a side of rice and beans. Variation:
Serve with black beans and E2 Sour Cream (see page 239). Jane’ s Jammin’  Burritos
These are another of my sister Jane’ s many plant-happy creations. Her
nickname is Jungle Jane because she wears crazy outfits and has a crazy
thick mane of blond hair . Her burritos are a testament to her jungle of love
for plant-bursting foods. These stick to your ribs like nobody’ s business. Serves 6
1 large onion
2 cloves garlic
2 zucchini, chopped
2 yellow squash, chopped
1 red bell pepper , seeded and chopped
3 cups shredded napa cabbage
2 cans black beans, rinsed and drained2 cans fat-free vegetarian refried beans
1 cup cooked brown rice (see page 175)
2 teaspoons cumin
1/8 teaspoon cayenne pepper
6 large Ezekiel sprouted-grain wraps
Salsa (see page 240)
Guacamole (see page 238)
Preheat oven to 350º. Sauté the onion and garlic in a lar ge sprayed skillet
on high heat for 3 minutes. Add the zucchini, yellow squash, red pepper ,
and cabbage to the skillet. Cook 4–5 minutes, until the vegetables are al
dente (soft but firm) and the cabbage is wilting. Add the black beans, refried
beans, and rice to the skillet. Stir the ingredients together on low heat until
the mixture is thick and mortar -like. Season with the cumin and cayenne. Slap a lar ge spoonful of veggie mortar onto the center of the Ezekiel
wrap and spread it from top to bottom along the center line. Fold the sides
over using a bit of the veggie mortar as adhesive for the top flap. Rest the
burritos next to each other and place them seam side down on a sprayed
baking sheet. Bake for 20 minutes or until the wraps are crisp. Serve with
salsa and guacamole on top. Matt Moor e’s Enchiladas
One day , Engine 2 firefighter Matt Moore started talking about how he’d
just had an intense dream about a raging house fire. Since Matt seldom says
such things, it made us all think we were about to face a real burner . We went on several calls that day , but none of them were fires. Then, at
6:30 that evening, as Matt was putting his enchiladas into the oven, the tone
sounded for a church fire on the East Side. It turned out to be a tough call. After being on air , and doing salvage and
overhaul work for nearly thirty minutes in 100-degree heat, all of us were
sent to rehab. Scottie didn’ t look good—he was red in the face and his eyes
were bloodshot. EMS examined him and decided he was suf fering from
dehydration with a bit of heat exhaustion—nothing that a liter of fluid
couldn’ t remedy . We had to endure snide comments from various firefighters about how
we needed to feed him more meat: “Give that boy a steak,” or “Put some
chicken broth in that IV .” At the debriefing, even the incident commandersaid, “W ell, nobody got hurt except Scottie Walters, and all he needs is a
little more protein.”
When we made it back to the station, after agreeing that sarcasm and
ignorance get a lot of people pretty far in this world, we finally got around
to eating. But before any of us took a bite, we all of fered a toast to Matt and
his tasty meat-free enchiladas, as well as his dreams. Incidentally , this was originally my recipe, which Matt stole, perfected,
and made into his signature dish. He’ s not a fan of onions: When it’ s his
turn to cook, he avoids them like the plague. When I cook? Everything
starts with an onion. Serve enchiladas with a starter salad. Serves 6
16 ounces mushrooms, sliced
32 ounces frozen spinach, thawed and drained
30 ounces fat-free, frozen hash brown potatoes
2 teaspoons cumin
2 tablespoons chili powder
8 ounces canned diced green chilies
18 corn tortillas
3 16-ounce jars fat-free enchilada sauce (Whole Foods’  Religious
Experience is excellent)
12 sprigs cilantro, rinsed
Preheat oven to 425º. Sauté the mushrooms and spinach on medium heat
in a lar ge nonstick skillet for 5 minutes, or until the mushrooms are soft. Drain the liquid, and remove to a lar ge bowl. Cook the potatoes on high
heat in a sprayed skillet for 10 minutes until lightly browned on both sides. Sprinkle with cumin and chili powder . Gently combine the potatoes, green
chilies, mushrooms, and spinach. Line the bottom of a sprayed 9-by-13-inch
casserole with 6 tortillas. Place half of the vegetable mixture over the
tortillas and cover with one jar of sauce. Repeat the process: tortillas,
vegetables, sauce. Top with the remaining six tortillas and jar of sauce. Bake uncovered for 30 minutes. Allow to sit for 15 minutes before serving. Garnish with the cilantro sprigs. E2 POP  QUIZQ: If you eat 100 calories from complex carbohydrates and 100
calories from fat, how many of those calories get burned up
digesting, absorbing, and storing the food you’ve just eaten? A: If you’ve eaten 100 calories from carbohydrates, 25 of the 100
calories are burned up in the storage process. If you’ve eaten 100
calories from fat, only 2 get burned up in the storage process. E2 DRESSINGS, SPREADS, AND MARINADES
Dressings make or break a salad. I have yet to find a really good store-
bought salad dressing that can measure up to the tough E2 standards of
health and taste. So instead try our homemade recipes—they are delicious. E2 Basics Dr essing
This is one of my favorite salad dressings. My wonderful friend Bridget,
who introduced me to the many wonders of vegetarian cooking, whipped it
up for me one night in 1996, and my salads have been grateful ever since. 2 tablespoons nutritional yeast
1 tablespoon tamari
1 tablespoon mustard
2 tablespoons balsamic vinegar
Juice of 1 orange, lime, or lemon
1 tablespoon agave nectar , honey , or maple syrup
1 teaspoon vegetarian Worcestershire sauce
1 tablespoon wheat germ
Water to desired consistency
Whisk the ingredients together in a bowl. Dijon Dr essing
Our healthy version of a classic Dijon vinaigrette. ½ cup seasoned rice vinegar
1 to 2 teaspoons Dijon mustard
1 clove garlic, diced
Whisk the ingredients together in a bowl.Peanut Dr essing
One of Austin’ s veteran firefighters is nicknamed Peanut because when he
attended the fire academy at the age of nineteen, he was only 5 feet, 6
inches tall and he weighed 150 pounds. An instructor gave him the name
and it stuck. Over the next several years the man grew six inches and now
weighs close to 230 pounds. Everyone still calls him Peanut—even his
wife. Here’ s a peanut dressing that’ s also hefty in terms of taste, kick, and fat. Remember , nuts are nutritional powerhouses, but they’re not low-fat! 4 tablespoons chunky peanut butter
2 tablespoons cider vinegar
1 tablespoon water
3 tablespoons agave nectar , honey , or maple syrup
Whisk the ingredients together in a bowl. Variations:
½ teaspoon chopped jalapeño or serrano pepper
Black pepper or crushed red pepper to taste
2 tablespoons chopped green onion
Sesame Seed Dr essing
This dressing is surprising in its hearty , satisfying flavor . An old Southern
favorite, this is just the ticket for topping fresh spinach. 3 tablespoons home-toasted sesame seeds
2 tablespoons maple syrup
2 tablespoons low-sodium tamari
Smidge of water
Whisk the ingredients together in a bowl. Orange Hummus Dr essing
Possibly the most delicious dressing of all. 3 tablespoons Healthy Homemade Hummus (see page 236)
2 tablespoons balsamic vinegar
3 tablespoons orange juice1 teaspoon mustard
½ teaspoon ginger , peeled and diced
Whisk the ingredients together in a bowl. Creamy Gr een Avocado Dr essing
This creamy avocado dressing is as smooth as silk and tantalizingly tasty . ¼ package Silken Lite tofu
1 avocado, peeled and seeded
Juice of ½ lime
Blend the ingredients together until smooth, adding a small amount of
soy milk or water to achieve desired consistency . Beam Me Up, Scottie Dr essing
Fellow E2 firefighter and pal Scottie Walters invented this dressing with
three ingredients we found lying around the station. It has since become a
firehouse favorite. 3 tablespoons balsamic vinegar
2 tablespoons any mustard
1 tablespoon agave nectar , honey , or maple syrup
Smidge of water
Whisk the ingredients together in a bowl. NOW  THA T YOU’RE LEA VING  mayonnaise and other disastrous condiments
behind, it’ s time to find healthy and suitable replacements. Many Engine 2
participants are convinced they would not have been successful if it weren’ t
for these healthy homemade spreads, which are easy to make and can be
used for sandwiches and wraps or as dips for chips, crackers, and
vegetables. They will keep in the refrigerator for up to one week. Each
recipe makes about 2 cups. Black Bean Spr eadBlack beans are incredibly versatile. This spread is one of many ways black
beans make their presence felt in the E2 diet. 1 can black beans, rinsed and drained
1 clove garlic, coarsely chopped
¼ teaspoon ground cumin
¼ teaspoon sea salt
3 tablespoons milk substitute
Juice of 1 small lime
Blend all the ingredients together until combined. Variation:
To spice up your black bean spread, add to the above ingredients 1
tablespoon chili powder , 1 seeded and chopped jalapeño, and 1 small red
onion, sautéed on medium heat for 5 minutes. Healthy Homemade Hummus
This is the most basic of the spreads. You can find a variation of this recipe
in almost any grocery store, but 95 percent of them are made with either
olive oil or tahini (sesame paste), which pushes up the fat content. Your best
bet is to take three minutes and make a batch on Sunday that will last you
for the week. 1 can chickpeas, rinsed and drained
2 cloves garlic, chopped
2–3 tablespoons fresh lemon juice
1 teaspoon Bragg Liquid Aminos or low-sodium tamari
3 tablespoons water or vegetable broth
Blend all the ingredients into a thick paste, using a small amount of
water as necessary to achieve desired consistency . Variations:
Customize by adding one or more of the following:
2 tablespoons toasted sesame seeds
1 fresh jalapeño, seeded and chopped
1 roasted, seeded, and chopped red bell pepper1 cup dark or Kalamata olives
1 bunch fresh mint
1 cup fresh spinach
1 cup cooked eggplant
Kale Butter
This spread was invented by my sister , Jane, who is always looking for
creative ways to get greens into her kids’  diet. This recipe works so well
that before long your kids will be asking you for the kale butter instead of
peanut butter . Use kale butter as a spread for crackers or wraps. 1 bunch kale, rinsed and chopped
½ cup walnuts
½ cup water
Salt to taste
Steam the kale for 5 minutes, until tender . Blend the cooked kale with
the walnuts and ½ cup of the green water from steaming. Add salt to taste if
desired. Process in a blender until smooth. Cannellini Dip
Cannellini beans are smooth and satiating, and this dip does the trick with
one quick spin in the Cuisinart. 1 can cannellini beans, rinsed and drained
1 clove garlic, coarsley chopped
Juice of 1 lemon
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
¼ teaspoon sea salt
Cracked pepper to taste
Blend all the ingredients until they form a paste. Variation:
Add 4 coarsley chopped Kalamata olives. Tofu Vegetable Spr eadSo hearty and delicious you can use it as you would a tuna or egg salad. ½ pound extra-firm tofu, drained and crumbled
Juice of ½ lemon
1 teaspoon dried mustard
1½ teaspoons white vinegar
¼ teaspoon turmeric
¼ teaspoon paprika
¼ teaspoon sea salt
Cracked pepper to taste
Process all the ingredients until slightly chunky , about 15 seconds. Variations:
Customize by stirring one or more of the following into the processed
spread:
2 thinly sliced green onions
1 sliced rib celery
3 tablespoons pickle relish
¼ cup diced white onion
Guacamole
Man, guacamole is good—but it’ s not for those trying to lose weight or
lower their cholesterol numbers. Avocados, loaded with nutrients, are also
loaded with calories and fat. That’ s why we use a cucumber to add volume
and lessen the amount of fat in each serving. 2 avocados, seeded and peeled
½ cup chopped cilantro
Juice of 1 lime
1 clove garlic, minced or pressed
1 tomato, chopped
¼ onion (white, yellow , or red), diced
1 cucumber , seeded and diced
Combine the ingredients with a potato masher or fork. For presentation
and to preserve the green color of the avocados, place one avocado seed
atop the guacamole.Variations:
For a simpler version, mash 2 avocados with the juice of 1 lime and 1
clove minced garlic. Add 1 teaspoon red chili powder or chili sauce. E2 Sour  Cream
Often, it’ s not what people choose as their main course that matters, but
what they choose to put on top of it. Fat-laden, artery-clogging sour cream
is a perfect example—of the wrong choice. Belly up to the trough with this
excellent E2 Sour Cream and make that enchilada or taco much tastier and
much, much healthier . Makes 2½ cups
1 package Silken Lite firm tofu
1/3 cup soy milk
3 tablespoons lemon or lime juice
2 tablespoons freshly chopped cilantro or dill
1 tablespoon nutritional yeast
Blend all the ingredients together until smooth. Cover and chill for 1
hour before serving to allow the flavors to blend. Salsa
When I first arrived in Texas as a kid from Cleveland, Ohio, I had no idea
what salsa was. I knew only two condiments: ketchup and mustard. But
after living here for twenty-five years, I’ve come to love a good salsa more
than any other sauce. This one’ s an Engine 2 specialty . We often whip it up first thing when we
come on shift at high noon, and then snack on it throughout the day along
with healthy crackers, pita bread, or toasted corn tortillas. 1 can tomatoes
1 large jalapeño pepper , diced (remove seeds to reduce heat)
2 cloves garlic, coarsely chopped
1 cup cilantro
2 green onions, coarsely chopped
Juice of 1 limeBlend the ingredients together to achieve the desired consistency . Variations:
This salsa can be served fresh, or simmered on low heat for 20 minutes
and served either at room temperature or chilled. Six small, fresh tomatoes
can be substituted for the canned tomatoes. Southwest Salsa
This chunky salsa is a great complement to wraps and tacos, and also
wonderful on top of beans and rice. 2 large carrots, sliced into thin rounds or matchsticks
1 red bell pepper , seeded and chopped
1 cucumber , quartered, seeded, and sliced into matchsticks
4 green onions, chopped
½ cup chopped cilantro
1 clove garlic, minced
1 jalapeño pepper , minced (optional)
4 tablespoons white vinegar
1 tablespoon molasses
Place the carrots, bell pepper , cucumber , green onions, cilantro, garlic,
and optional jalapeño in a bowl. Mix the vinegar and molasses together and
toss with vegetables. Southwest Salsa is better on the second day , and keeps well
in the r efrigerator for up to a week. MANY  TIMES SPICES TAKE YOU only so far . That’ s when it’ s nice to have the
option of calling a reinforcement such as a marinade. A marinade is a blend
of ingredients that, combined with vegetables, tofu, or meat, acts as a great
flavor enhancer . The key is to allow the food to soak in the marinade so it
can penetrate deep inside.The instructions for these marinades are all the same: Mix all the
ingredients thoroughly in a sealed plastic container or baggie. Add tofu (or
chicken or fish if you’re a Fire Cadet in your first week) and shake to coat. Allow to marinate refrigerated for 30 minutes to 4 hours. Asian Marinade
Juice of 2 lemons
3 tablespoons soy sauce
1 tablespoon freshly grated ginger , or 1 teaspoon dried
1 tablespoon blackstrap molasses (more to taste)
Cracked pepper to taste, or ½ teaspoon seeded, minced jalapeño
Island Marinade
1 can crushed pineapple, undrained
4 tablespoons soy sauce
2 tablespoons blackstrap molasses
Red pepper flakes to taste
Mexican Marinade
Juice of 2–3 limes
2 tablespoons Bragg Liquid Aminos
2 tablespoons brown sugar
½ cup chopped cilantro (more to taste)
½ teaspoon seeded, minced jalapeño
Continental Marinade
½ cup white wine
¼ cup country-style Dijon mustard
4 tablespoons agave nectar
2 tablespoons Bragg Liquid Aminos
½ cup chopped dill or 2 tablespoons chopped thyme
Cracked pepper to taste
Celia Sanchez, 40, Jessica Sanchez, 23
Mother and Daughter
Celia: I came down with ovarian cancer and my doctor
recommended I eat a plant-based diet. So I decided to go on Rip’ s
diet—and my daughter decided that she wanted to support me bydoing it, too. It wasn’ t as hard as either of us thought. But both of us
had to learn how to cook dif ferently . Jessica: All in all, I lost thirteen pounds, and even better , before
starting the diet, I had kidney stones. They went away! Celia: I’m also grateful because I used to go to the bathroom three
times a week—now I go three times a day . That feels great, too! SNACKS
Like most people, I love to snack. When I was a triathlete, training
four to eight hours and burning over 5,000 calories a day , I had an
enormous appetite and snacks were a major part of my life—I
couldn’ t go more than an hour without noshing on something. Now ,
as a firefighter , snacking helps me pass the hours and soothe the
nerves between emer gency 91 1 calls and the frequent amounts of
downtime. However , instead of reaching for the typical range of cookies,
donuts, cupcakes, ice cream, candy , and soda pops, which line the
countertops and are staples at almost every firehouse, I reach for a
variety of healthy snacks that work to enhance my health and my
mood rather than hinder them. In fact, snacking on the right foods can
keep blood sugar levels stable and prevent gor ging at meals. Too
many people either don’ t snack, or for get to snack, and subsequently
end up stuf fing themselves silly when the pendulum swings the other
way. When the snacks you choose are healthy , you stay healthy and
perpetuate a positive cycle of healthy eating. Here are sixteen of my favorite healthy snack ideas:
1. Fresh fruit: My current favorites are sliced-up watermelon,
honeydew , cantaloupe, mangoes, and black grapes. I always have a
bowl waiting in the fridge. 2. Vegetables: In my refrigerator you’ll almost always find sliced red
and green bell peppers, carrots, cucumbers, cherry/cherub
tomatoes, and broccoli. I love dipping these in homemade hummus. 3. Whole grain crackers: These days my choice is the intense Wasa
cracker . I often have up to three; the first with a thin layer of peanutbutter and low-sugar jam, the second just with jam, and if I have a
third, it’ s naked. 4. Soy yogurt: I’m particularly fond of the Westsoy & Co. fruit-
flavored ones, and my favorite is cherry . 5. New potatoes: I always make a ton for snacking. These are filling
and satiating, especially when dipped in hummus, salsa, or ketchup. 6. Air-popped popcorn with no oil or butter: I’ve never been a fan of
popcorn myself, but I know too many people who go goo-goo over
popcorn as a snack, so it’ s good to have around for healthy guests. 7. Pretzels—whole grain: Our shelves at home usually have a box or
two of Snyders (of Hanover). 8. Whole grain newtons: Barbara's makes a raspberry newton that is
clean and has zero fat. What a great way to eat a cookie! 9. Chips: Very few on the market have less than 2.5 grams of fat per
100 calories; Guiltless Gourmet makes a good one. Otherwise,
create your own out of pita bread or corn tortillas. Dip them in
vitamin-rich salsa. 10. Sliced heirloom tomatoes with balsamic vinegar and cilantro: In
the heat of summertime, these refrigerated babies will make you
think you’ve died and gone to heaven. 11. Leftover ears of corn: Sometimes I think these are just as good
cold as they are warm—especially in the middle of an Austin
summer . 12. Canned fruit: Sometimes I crave a can of mandarin oranges,
pears, peaches, or pineapples. However , don’ t drink the liquid the
fruit comes in if it’ s syrup. 13. Homemade trail mix: 2 cups of Cheerios, ½ cup raw old-
fashioned oats, ½ cup chopped dates, ¼ cup raisins, ¼ cup chopped
walnuts, ¼ cup chopped almonds: This is a nice concoction to take
with you on camping trips, when you’re traveling, or when you’re
just hungry in your own house. 14. Bowl of healthy cereal: I usually munch on a bowl of cereal at
some point during the day in addition to my Rip’ s Big Bowl for
breakfast.15. Salad: I can usually tell when I haven’ t been eating enough leafy
greens because I find myself craving a salad as a snack—I quickly
pour an Engine 2 salad dressing over some mixed greens or
shredded romaine lettuce along with two or three sliced vegetables. 16. Frozen grapes: These little nuggets of nature make great all-
natural popsicles. Pick 30 or 40 of f the stems and place them in a
bowl in the freezer—I can snack on these all day . E2 DESSER TS. I think it’ s fair to say most people have a sweet tooth. Myself, I had one
coming right out of the gates: My first words weren’ t “mama” or “dada.”
They were “more s’mores.” No kidding. As I grew older , it didn’ t matter
how much food was in front of me, I always made room for dessert. It was
as though I had a second stomach designated for dessert only . Remember that sugars and sweeteners are full of empty calories. They
do have a time and a place in the E2 Diet, however , and that time and place
is dessert. If you’re anything like me, you need a little something to soothe
your sweet tooth (or that second stomach). So here is a smor gasbord of
delectable, healthy options to suit your fancy . E2 Chocolate Knockouts! Besides tearing into s’mores, when I was growing up I could polish of f
all the chocolate brownies, chocolate chip cookies, and puddings I could get
my little paws on. Even though the following recipes are all healthy—
they’ll taste as good as your memories of all those other foods that were
loaded with nonsense. E2 Basics Chocolate Mousse
Who doesn’ t love a great-tasting, healthy chocolate pudding? This is our
answer . Scottie suckered our battalion chief (the renowned plant-hater and
hard-core meat eater) into having some. He thought it was regular chocolate
pudding, never knew the dif ference, and doesn’ t to this day! Serves 2
1 package Silken Lite tofu
2 tablespoons cocoa powder1 teaspoon vanilla extract
1/3 cup maple syrup or agave nectar
Blend all the ingredients until smooth. Refrigerate until chilled. Sliced Strawberries and Chocolate Sauce
The new flagship Whole Foods Market in Austin resembles an amusement
park of food: There are bars for pizza, sushi, Italian food, raw food, salad,
sandwiches, smoothies, gelato and ice cream, and the grand finale, a
chocolate bar featuring a fountain dripping with luscious chocolate; you can
dip anything you want into it. The chocolate fountain always inspires me to think about mixing
chocolate with every possible food, although in my case, it’ s hard to beat
fresh strawberries, which, when I’m not at the store, I dip in this wonderful
homemade (dairy-free) chocolate sauce. 1 teaspoon cornstarch
½ cup water
3 tablespoons agave nectar or maple syrup
2 tablespoons cocoa powder
1 teaspoon vanilla extract
2 cups strawberries, sliced
Mix the cornstarch with a small amount of water until there are no
lumps. Whisk in the remaining water , nectar or syrup, and cocoa. Cook in a
heavy saucepan over low heat, stirring continuously until the sauce
thickens. Remove from the heat and stir in the vanilla. Drizzle the sauce
over the strawberries. Variations:
Stir 1 teaspoon espresso or liqueur into the sauce after removing from
heat. Substitute any fruit for strawberries. Dark Chocolate Br ownies
These brownies are the creation of Engine 2 participant and baker
extraordinaire L ydia Heckendorf. L ydia started cooking two years ago andis a natural at knowing how to make food so terrific tasting no one knows
it’s healthy as well. Makes about 20 br ownies
½ cup light brown sugar , packed
½ cup raw sugar
1 cup unsweetened applesauce
1 tablespoon Ener -G egg replacer mixed with ¼ cup water
¼ cup + 2 tablespoons soy milk
1½ teaspoons vanilla extract
1½ teaspoons apple cider vinegar
1½ cups whole wheat pastry flour
¾ cup cocoa powder
1 teaspoon baking soda
½ teaspoon sea salt
1½ cups 60 percent (or greater) cocoa powder
1½ cups (dairy-free) chocolate chips or chunks
Preheat oven to 375º. Combine the sugars and applesauce with an
electric or handheld mixer . Beat in the Ener -G mixture, soy milk, vanilla,
and vinegar . Combine the dry ingredients (except the chocolate chips) in a
separate bowl. Gradually add the dry mixture to the wet ingredients, then
stir in the chocolate chips. Pour the batter into a sprayed 9-by-13-inch
baking dish. Bake for 16–20 minutes, until a toothpick inserted into the
center comes out clean. Simply Chocolate
Here’ s the easiest dessert of all: Buy any (milk-free) chocolate bar that is 70
percent cocoa or greater . But use restraint! Don’ t eat the whole bar! E2 Fresh Fruit and Fruit Bowls
Fresh fruit is a great way to satisfy your sweet tooth and load up on
healthy calories filled with antioxidants, fiber , and phytochemicals. Fruit Bowl with Oat-Nut Topping
Dressing up fruit with some oats and ground nuts adds an interesting and
fun twist to fruit.Serves 2
2 bananas, sliced
1 can mandarin orange slices, drained
¼ cup old-fashioned oats
2 tablespoons chopped walnuts
Place the fruit in serving bowls and sprinkle with oats and nuts. Variation:
Use any favorite sliced fruits to assemble your bowl. Fruit and Citrus
Slice fresh fruit and place on a small dessert plate. Top with citrus juice or
citrus zest, and finely chopped mint. Variations:
Apple slices and lemon juice
Mango slices and lime juice
Kiwifruit slices and orange juice
Bananas slices and grapefruit juice
Blueberries and lemon juice
Fruit Bowl with Soy Drizzle
Add a little soy yogurt to fresh or frozen fruit to dress it up for another
entertaining twist. Serves 2
2 bananas, sliced
2 cups fresh or frozen blueberries
4–6-ounce container of vanilla soy yogurt
½ teaspoon vanilla extract
1 tablespoon maple syrup
¼ teaspoon cinnamon
Place the fruit in a bowl. Combine the other ingredients and spoon over
the fruit. Sorbet and FruitSimply delicious! Top a scoop of sorbet with fresh or frozen fruit. Use
contrasting colors for presentation. Fruit and Nuts
Enjoy a piece of fruit with six to ten nuts. But remember , nuts are adorable
little fat bombs, so use good judgment. And think about getting nuts that are
raw and unsalted. Before eating, place them in the toaster oven until
browned to bring out the nutty flavor . Just eat a bite of fruit, then a few
nuts, and so on. Variations:
Nectarines and almonds
Apples and cashews
Bananas and walnuts
Blueberries and pecans
E2 Cobblers, Cookies, and Pies
Scottie is the master baker at Engine 2. He has an uncanny ability to
figure out what he wants to make, and poof! It magically appears! Scottie
starts by rifling through E2’ s two refrigerators and twenty-plus food lockers
looking for just the right ingredients (in the fire department this common
practice is called bird dogging). Then he pulls out several bowls, spoons,
and pans before the tornado strikes. When we ask what he’ s got in mind, he
just tells us to wait and see. Scottie does it all, from cobblers to cookies, from cakes to pies. Occasionally , when he’ s in the right mood, he lets us lend a hand. The last
time he let us pitch in, we made dark chocolate chip whole wheat cookies
the size of pancakes. We shared several with the A shifters as the shift
changed, and two of their wives later asked if they could get the recipe. Unfortunately , Scottie tends to bake by feel—“using the force,” is how
he puts it—and so we weren’ t able to give them the exact recipe. They had
to settle for a semblance of one. Never fear , though, the recipes below are more than a semblance—they
are all the real deal. Blueberry Dumpster  Fire Cobbler
My mother loves this recipe because it’ s so easy to make. The Engine 2
crew calls it Dumpster Fire Cobbler because a Dumpster fire is one of theeasiest fires we fight: contained, outdoors, and quickly extinguished with a
preconnected booster line on a hose reel. Easy deployment and easy
cleanup, just like this cobbler! Serves 4
2/3 cup whole wheat pastry flour
1½ teaspoons baking powder
1 tablespoon vanilla extract
2/3 cup milk substitute
3 tablespoons agave nectar or maple syrup
2 cups blueberries
Preheat oven to 350º. Combine the flour and baking powder in a small
bowl. Combine the vanilla, milk substitute, and nectar or syrup in a bowl. Add the wet ingredients to the dry ingredients and mix until smooth. The
batter will be runny . Pour the batter into a nonstick 8-inch-square pan. Sprinkle the blueberries over the batter . Bake for 45 minutes or until
browned. Variations:
Serve with lemon sorbet. Substitute any fruit of choice for blueberries. Fruit Pie with Date-Nut Crust
This fabulous pie was given to us by Austin singer and songwriter Libby
Fitzpatrick shortly after our son, Kole, was born. It is sinfully simple and
succulently delicious. Serves 4 to 6
Ingredients for Crust:
1 cup dates
1/3 cup walnuts
1/3 cup cashews
1/3 cup almonds
1 teaspoon vanilla extract
Ingredients for Filling:
2–3 bananas, sliced lengthwise4 ounces strawberries, sliced
4 ounces strawberries, blended into a puree
4 ounces raspberries
1 can mandarin oranges, drained
Blend the crust ingredients together in a food processor to achieve a
sticky consistency . Press the blended crust ingredients into a pie pan. Lay
the bananas on top of the crust and press along the sides. Place the
strawberry slices on top of the bananas. Pour the strawberry puree over the
strawberries and bananas, and press into the gaps. Place the raspberries and
mandarin oranges on top of the pie. Cover and refrigerate for 1 hour or longer before serving. Chocolate Icebox Pie
This chocolate wonder is so good you may look over your shoulder and see
one of Willy Wonka’ s Umpa Lumpas standing on the countertop. Crust:
1 cup dates
1/3 cup walnuts
1/3 cup cashews
1/3 cup almonds
1 teaspoon vanilla extract
Filling:
2 bananas, sliced lengthwise (do not blend)
E2 Basics Chocolate Mousse (see page 245)
Fresh strawberries or raspberries
Blend the dates, nuts, and vanilla extract together in a food processor to
achieve a sticky consistency . Press the blended crust ingredients into a pie
pan. Lay the bananas on top of the crust and press along the sides. Cover
the crust with mousse filling and top with fresh strawberries or raspberries
to create a healthy chocolate icebox pie! Refrigerate until chilled. Oatmeal Raisin Cookies
I’ve always had a special fondness for oatmeal raisin cookies. Another
divine creation from L ydia, they will steal the eyes right out of your head.Makes about 2 dozen
1 cup unsweetened applesauce
2 tablespoons ground flaxseed meal mixed with ¼ cup water
2/3 cup light brown sugar , packed
½ cup raw sugar
1 tablespoon Ener -G egg replacer mixed with ¼ cup water
1 teaspoon vanilla extract
1½ cups whole wheat pastry flour
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
1 teaspoon sea salt
1 teaspoon baking soda
3 cups rolled oats
1 cup raisins
Preheat oven to 375º. Combine the applesauce, flaxseed mixture, and the
sugars with an electric or hand mixer . Beat in the Ener -G mixture and
vanilla extract. In a separate bowl, combine the flour , spices, salt, and
baking soda. Gradually mix the dry and the wet ingredients until thoroughly
combined. Stir in the oats and raisins. Place rounded, heaping tablespoons
of dough onto a sprayed or parchment-lined cookie sheet and bake for 10–
12 minutes. Let the cookies cool on a wire rack. Chocolate Chunk Cookies
If you love chocolate as much as I do, you’ll be taken with these. Makes about 2 dozen
¾ cup and 2 tablespoons unsweetened applesauce
2 tablespoons flaxseed meal mixed with ¼ cup water
1 cup plus 4 tablespoons light brown sugar , packed
1 tablespoon Ener -G egg replacer mixed with ¼ cup water
1 tablespoon vanilla extract
3 cups whole wheat pastry flour
1 teaspoon baking soda
½ teaspoon finely ground sea salt
2 cups 70 percent cocoa (or greater) chocolate chips or chunksPreheat oven to 350º. Mix the applesauce, flaxseed, and sugar together
using an electric or hand mixer . Beat in the Ener -G and vanilla. Mix the
remaining ingredients (except the chocolate chunks) in a separate bowl. Gradually combine the dry and wet ingredients until thoroughly combined. Stir in the chocolate chunks. Place rounded, heaping tablespoons of dough
onto a sprayed or parchment-lined cookie sheet and bake for 10–12
minutes. Let the cookies cool on a wire rack. E2 Puddings and Mousses
There is something about a really good pudding or mousse that wraps
aound and clings to every taste bud in your mouth like a generous hug. If
you like hugs, you’ll like these puddings and mousses. These are a breeze to whip up and will get you a ton of mileage when it
comes to variation in your dessert repertoire. Fruit Mousse
As mentioned, my childhood pediatrician, Dr . Mercer , finished every
checkup by slapping me on the back and saying, “Y ou’re healthy as a
moose.” These fruit mousses are all healthy as a moose, too, and they taste
exquisite. Serves 2
1 package extra-firm Silken Lite tofu
1/3 cup maple syrup or sweetener of your choice
3 tablespoons fresh fruit juice (see Variations)
Zest of one citrus fruit (see Variations)
Blend all the ingredients together . Cover and refrigerate for an hour or
more before serving. Variations:
Orange Mousse: Use orange juice and zest. Lime Mousse: Use lime juice and zest. Mango Mousse: Use 2 fresh mangoes and zest of lime. Strawberry Mousse: Use 8 ounces fresh or frozen strawberries and zest
of orange.Blueberry Mousse: Use 8 ounces fresh or frozen blueberries, zest of
lemon, and 1 teaspoon vanilla. Maple Sour  Cream Dr eam
The name says it all! Serves 2
1 vanilla soy yogurt
½ teaspoon vanilla extract
4 tablespoons maple syrup
8 ounces raspberries
Combine the yogurt, vanilla, and maple syrup. Drizzle over the
raspberries. Variations:
Garnish with raw oats or chopped nuts. Use blueberries, strawberries, or cherries in place of the raspberries.
_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:

        Mirin, a sweetened Japanese sake, adds wonderful flavor. Serves 4
¼ cup mirin
2 teaspoons tamari
1 tablespoon brown rice vinegar
2 tablespoons cornstarch16 ounces mushrooms, sliced
2 carrots, sliced
2 tablespoons fresh ginger, minced
3 cloves garlic, chopped
1 large bunch bok choy, chopped into 2- to 3-inch pieces, or 6 baby bok
choy
1½ cups vegetable broth
16 ounces cooked soba noodles
2 tablespoons black sesame seeds
Combine the mirin, tamari, brown rice vinegar, and cornstarch in a small
bowl. Stir well and set aside. Stir -fry the mushrooms on medium heat in a
nonstick skillet or wok for 3–4 minutes. Add the carrots, ginger, garlic, and
bok choy, and stir -fry for 1 minute. Add the vegetable broth and the mirin-
and-cornstarch mixture, and continue cooking until the bok choy softens
and the mixture thickens. Serve over soba noodles and garnish with sesame
seeds. Variation:
For Fir e Cadets during W eek One. Add cooked fish or chicken with the
vegetable broth and mirin. Shepherd’ s Pie
When I was a kid in Cleveland, a wonderful Yugoslavian neighbor named
Mina used to make our family a shepherd’ s pie several times a year. That
pie would hit the top of our lazy Susan dinner table and we six Esselstyns
would devour it before the table stopped spinning. This is almost as good as the original. Savory crumbles, green
vegetables, and mashed potatoes make it a hearty, satisfying meal. Serves 4 to 6
3 Yukon Gold potatoes, cut into quarters
½ cup unsweetened soy milk
2 tablespoons fresh rosemary, chopped
Cracked pepper to taste
16 ounces fresh or frozen green beans
2 onions, diced
8 ounces mushrooms, sliced2 cloves garlic, minced
16 ounces vegetarian meat crumbles
½ teaspoon ground black pepper
1 tablespoon Bragg Liquid Aminos
6-ounce can tomato paste
1 tablespoon vegetarian Worcestershire sauce
Preheat oven to 400º. Steam the potatoes for 15 minutes, until soft. Drain
and mash them in a bowl with the soy milk, a tablespoon of the rosemary,
and the cracked pepper. Set aside. Steam the green beans for 7 minutes, or
until bright green and still firm. Sauté the onions on medium heat in a lar ge
skillet for 5 minutes, until translucent. Add the mushrooms, garlic, and
remaining tablespoon rosemary to the onions. Cook for 5 minutes, until the
mushrooms begin to release their juices. Add the meat crumbles, black
pepper, and Bragg’ s. Stir in the tomato paste and Worcestershire sauce,
adding a small amount of water as necessary to combine ingredients. Place the vegetable meat crumble mixture in a 10-inch cast-iron skillet
or casserole dish. Spread the green beans atop the mixture. Spread the
mashed potatoes over the top. Cover with aluminum foil and bake for 30
minutes. Remove the foil and bake another 5 minutes, or until the potatoes
begin to brown lightly. Variation:
Use frozen peas in place of green beans. Macar oni and Not Cheese
One of my favorite meals growing up was a plate of frozen Stouf fer’s
macaroni and cheese, which I’d make myself whenever my parents went
out to dinner. After cooking it in the oven for 30 minutes, I’d excitedly pull
a stool up to our horseshoe-shaped kitchen island and dig in while watching
my favorite television program, The W ild W ild W est. Pure decadence. I recommend making this for guests and keeping the television of f. Serves 2 to 3
1 onion, chopped
1 cup cashews
1/3 cup lemon juice
11/3 cups water½ teaspoon sea salt
4-ounce jar roasted red peppers, drained
3 tablespoons nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
16 ounces whole grain elbow pasta, cooked
Preheat oven to 425º. Sauté the onion on medium heat in a nonstick
skillet for 5 minutes, until translucent. In a food processor, combine the
onion, cashews, lemon juice, water, and salt. Gradually blend in the roasted
red peppers, nutritional yeast, garlic powder, and onion powder. Thoroughly
toss the sauce with the pasta. Bake in the oven for 20 minutes until golden
brown on top. E2 Stir-Fries
Stir-fries are fast, easy, simple, and delicious. Loaded with all kinds of
fresh vegetables, and served on top of a grain or noodle, they’re an Engine
2 MVP. If you want to feel like you’re eating a restaurant-quality stir -fry,
add one of the mirin stir -fry sauces and bask in each bite. Stir -fries cook
quickly over high heat while retaining each vegetable’ s individual flavor
and crispness. Prep your ingredients before you begin to cook. Place ingredients in
separate bowls in the order you will add them to the wok or skillet. If you like your stir -fries spicy, add a diced jalapeño as the last
ingredient. Vegetable Stir -Fry with Br own Rice
This is an E2 basic because it goes wonderfully over good old-fashioned
brown rice—and its taste rules the roost. Serves 2 to 3
1 pound seitan (the White Wave brand is good), sliced into strips
½ onion, sliced into half rounds
8 ounces mushrooms, sliced
1 bell pepper, seeded and sliced thin
2 carrots, sliced
2 celery stalks, sliced1 can sliced water chestnuts, drained
1 clove garlic, minced or pressed
2 tablespoons low-sodium tamari and 1 tablespoon brown sugar, combined
3 cups cooked brown rice (see page 175)
1 bunch basil for garnish, rinsed and sliced
Heat a lar ge, sprayed skillet or wok for 3 minutes. Add the first nine
ingredients in the order listed, stirring for 1 minute after each addition. Serve warm over rice. Garnish with basil. Tempeh-Mushr oom Stir -Fry and Soba Noodles
Tempeh is an unprocessed, whole grain product made from fermented
soybeans—unlike tofu and other soybean products, which are usually
processed. If you’re like me, you’ll love its unique taste and texture. It’ s
also very versatile and can be cut, chopped, and crumbled into many dishes. I don’ t just like it now, I love it. Serves 2 to 3
16 ounces soba mugwort noodles, cooked
1 package tempeh, sliced into thin strips
3 tablespoons low-sodium tamari
Juice of ½ lemon
1 tablespoon flour
1 tablespoon molasses
8 shiitake mushrooms, sliced—reconstituted or fresh
8 ounces white mushrooms, sliced
1 clove garlic, minced
2 tablespoons fresh ginger, minced
1 red bell pepper, seeded and sliced thin
1 cup chopped cilantro, for garnish
Cook the soba noodles per the directions on the package, drain, and set
aside. Thoroughly brown the tempeh strips on medium heat in a sprayed
skillet or wok with 1 tablespoon tamari.
Mirin
What is the main ingredient in the Mirin sauce?
To promote healthy eating habits and a plant-based lifestyle
What is the purpose of the Engine 2 diet?
There is no sauce mentioned in the Pad Thai recipe. However, the text does mention the use of a wok or large nonstick skillet for cooking.
What is the name of the sauce used in the Pad Thai recipe?
There is no sauce mentioned in the Picadillo recipe. However, the text does provide a recipe for a different sauce, which is used in the enchiladas.
What is the name of the sauce used in the Picadillo recipe?
Scottie
Who is the master baker at Engine 2?