For example, Wild Oats makes a Wheat Cracker . The first ingredient is
enriched wheat flour . That means this is not a whole grain cracker at all, but
a processed, refined one. On the other hand, R yvita makes a R ye and Oat
Bran Cracker . The first ingredient is whole grain rye flour . Excellent! So keep your eye out for the word “whole” to ensure that what you’re
getting is truly a whole grain product. Natural or  Healthy
Too often, when you see the word “natural,” it means someone is trying
a little too hard to get your attention. Just because something is labeled as
natural doesn’ t mean it’ s healthy . For instance, Earth Balance makes a product they call a “natural buttery
spread.” They also claim it is “non-GMO,” contains “100 percent expeller
pressed oils,” is “nonhydrogenated,” and “100 percent vegan/non dairy .”
I’ll have you know that 1 tablespoon contains 120 calories. James Rae , 38
Firefighter
I was always a big ol’  redneck. Ate a lot of steak, foods like that. I
was basically a train wreck. My cholesterol level was 344 and I had a
family history of heart issues—every male in my family except my
dad died before the age of fifty-two, and my dad, at fifty-four , had a
quadruple bypass. And still I ate whatever I felt like. Then Rip and Josh and I decided to see who could lower their
cholesterol the most, and we did it by eating nothing but plant-based
foods. Mine went down to 196. That convinced me this was the way
to go. But it’ s not just that my cholesterol level is lower , it’s also thatI feel cleaner . I truly believe that if someone like me can do it, anyone
can. And guess what? All 120 calories come from fat. You can put lipstick on
a pig, but it’ s still a pig. You can dress up a buttery spread to look healthy ,
but if it’ s 100 percent fat, it’ s all fat. As you can see, I was able to uncover the hype about numerous foods by
following Rule 1: Never , ever believe the claims on the outside of a
package or box. If you’re like me—someone who seldom has the patience to read
instructions—I want you to take a deep breath and relax. Label checking
can be a lot of fun, and within two to three trips to the grocery store, you’ll
find it will be a breeze. WHEN READING THE “NUTRITIONAL  FACTS” LABEL  on a product, focus on four
items, as stated in Rule 2:
The Number  of Servings Per  Container
Does this product contain one, two, three, four , or seven hundred
servings? You must first know this number to be able to estimate how many
total calories, fat calories, grams of sodium, grams of fiber , and so on you
are eating. For example, a can of Amy’ s Black Bean Chili has two servings per can,
which is realistic given its size. On the other hand, a king-size Snickers bar
has three servings per bar . Who eats one-third of a Snickers bar? With 170
calories per serving, that totals 510 calories per bar . The same holds for a 20-ounce bottle of soda that claims to have only
100 calories per serving, but contains 2.5 servings per container , and thus
actually has 250 calories. Remember our “fat-free” container of Pam, with
702 servings per container? Same principle. Fat Content
When it comes to fat, food companies go even farther out of their way to
make nutritional labels misleading. They use three dif ferent units (calories,
grams, and percentages) on their labels, but never tell you exactly what
percentage of the calories in that product come from fat.The only way for you to know the amount of calories from fat per
serving is to divide the listed number of calories from fat by the total
number of calories per serving. Instead, most people look at the percentage
of total fat highlighted in the “Percent of Daily Value” section of the
nutritional label, thinking that this number represents the food’ s total
percent calories from fat content. It doesn’ t.
For example, that Amy’ s Black Bean Chili can mentioned earlier has a
total fat content of 2.0 grams. Sounds almost fat-free, right? But 1 gram of
fat contains a little more than 9 calories, or to make the math easy , we’ll
round that up to 10. Multiply 2.0 grams by 10 calories and you’ll get 20
calories. This result means 20 calories of fat are in each serving. In order to figure out the percentage of fat per serving, take the total
number of calories per serving and divide it by the calories from fat per
serving. Amy’ s chili has 200 calories per serving, divided by 20 calories
from fat—that means the chili gets 10 percent of its calories from fat. Remember , the E2 rule is to keep the total calories from fat in each food
below 25 percent, and to find that, we divide the calories from fat by the
total number of calories per serving. Added No-No’ s: Sodium, Sugar , Fats
Companies list their products’  ingredients in descending order by weight. The first ingredient weighs the most, the last ingredient weighs the least. Our goal is to avoid products that contain too much junk in the first half of
the list. Added Sodium
According to the Institute of Medicine, a division of the National
Academy of Sciences, the recommended sodium intake for adults is
between 1,200 and 1,500 milligrams per day . This may sound like a lot, but the average American actually consumes
4,000 milligrams per day . After all, just a teaspoon of table salt contains
2,200 milligrams. Too much sodium in the diet is associated with hypertension (high blood
pressure), a major risk factor for heart disease and stroke. Take a look at the amount of sodium in some of the packaged, canned,
and boxed goods in your home and you’ll be blown away . For example, any
can of commercially produced soup will have upwards of 500 to 1,000milligrams—per serving! And most cans contain two to three servings per
can. Here’ s an easy rule of thumb to control sodium: Limit the amount of
sodium per serving to the number of calories per serving—and of course the
fewer , the better . Let’s go back to our can of Amy’ s Black Bean Chili with its 200 calories
per serving. Check the nutritional label for sodium—you’ll see that the can
has 680 milligrams per serving. This figure is more than three times higher
than we want (200 milligrams to match the 200 calories). And if you were
to consume the whole can, which has two servings, you would be taking in
1,360 milligrams of sodium. Added Sugars
Americans are overconsuming refined and simple sugars at an
astonishing rate. This trend only contributes to the obesity epidemic and all
the other diseases associated with it. Sugars occur naturally in many foods such as fruits, vegetables, grains,
and legumes. There’ s nothing wrong with these foods, despite their sugar
content, as they are filled with fiber , vitamins, minerals, and nutrients. However , when sugars are refined, adulterated, and processed, they
become empty calories: They contain almost no nutritional value, can raise
cholesterol levels, and make a beeline for your waistline. These simple sugars can appear on a label as evaporated cane juice,
evaporated cane juice syrup, sugar , brown sugar , fructose, high fructose
corn syrup, corn syrup, molasses, honey , barley malt, and beet sugar . Four
grams of any of these devils is the equivalent of 1 teaspoon, which equals
16 calories. Many people, especially kids, drink three to five sodas a day . Each soda
has the equivalent of 10 teaspoons of sugar in it, meaning you’re consuming
30 teaspoons of sugar (or 510 to 850 empty calories) if you drink three
sodas a day . Excessive sugar is found not just in snack foods, but in foods we rely on
for meals. For example, it’ s difficult to find a boxed cereal that doesn’ t have
four to six dif ferent types of sweeteners in the first half of the ingredient
list. Kellogg’ s Low Fat Granola with Raisins lists five dif ferent types of
sugar in the first half of its ingredient list: sugar , corn syrup, molasses, high
fructose corn syrup, and malt flavoring. Cheerios, on the other hand, is awhole grain product and has just one sweetener: sugar . This is a better
choice. Still, my preference is that you eat a cereal containing no added sugars,
such as Grape-Nuts or Bob’ s Red Mill Thick Whole Rolled Oats, and add a
natural sweetener such as sliced fruit. Now that’ s a winner! Besides the number of dif ferent sugars found in food products, also bear
in mind the quantity of sugars. As mentioned, 4 grams of sugar equals 1
teaspoon. Knowing this fact gives you a way to measure the number of
teaspoons per serving. So when you look at the label of our Kellogg’ s Low
Fat Granola with Raisins and see 18 grams of sugar per serving, just
perform a simple calculation: 18 grams divided by 4, or 4.5 teaspoons of
sugar per serving. Would you really sprinkle that much sugar on a bowl of
plain flakes? I doubt it. Added Fats
The first added fats to look for on a label are saturated animal fats. Saturated fats may include butter , eggs, lard, cheese, chicken fat, and/or
beef fat. All are dangerous because they’re major players in raising blood
cholesterol levels and laying down plaque deposits. Next, pay attention to added trans fats (trans fats are formed as a by-
product of the hydrogenation process). You won’ t find the term “trans fats”
listed on the ingredient list but they are produced in the manufacture of
hydrogenated oils, so look for and avoid “hydrogenated” and “partially
hydrogenated” vegetable oils in the ingredient list. Trans fats are man-made gunk. Food companies take real vegetable oils,
which are liquid at room temperature, and saturate them with hydrogen
molecules to make them solid at room temperature—thus the term
“hydrogenated.”
The companies add these hydrogenated, and resulting trans fats to bread,
crackers, cookies, and other packaged goods to increase the product’ s shelf
life (and decrease yours). Trans fats, which should be avoided like the plague, have been
implicated in raising LDL  cholesterol, lowering HDL  cholesterol, are a
major contributor to plaque formations and heart disease, and promote
cancers and tumors. Last, snif f out hidden added fats such as monoglycerides and
diglycerides. These substances go by fancy scientific terms, but they’re fatsand contain 9 calories per gram. Food companies slide these into the ingredient list hoping you’ll have no
idea what they are. Steer clear . Because fats are so prevalent, I’ll give you some wiggle room by
allowing you to eat products containing some fats, especially if they’re
minimal (appearing near the end of the ingredient list). But I still draw the line that the total calories from fat in the product
must represent no more than 25 percent of a food’ s total calories. Also make
sure that any fats present are the healthier unsaturated ones rather than
saturated or trans fats. Back to our can of Amy’ s Black Bean Chili: The second-to-last
ingredient is or ganic high oleic saf flower and/or sunflower oil. I’m not a big
fan of added oils. However , because this ingredient comes second to last in
the ingredient list, and the total fat per serving of the soup is 10 percent,
we’ll approve this product, fat-wise. When shopping, remember: The best sources of fat are whole foods,
such as nuts, seeds, greens, grains, and vegetables, rather than added oils,
meat, dairy , or man-made trans fats. Fiber
Fiber is a type of carbohydrate that your body can’ t digest, and therefore
must expel. But that’ s good news!Fiber rocks! It helps fill us up so we eat less. It keeps our gastrointestinal
tract regular and our stools airy and light. It helps us to stabilize our blood
sugar , maintain constant ener gy levels, and prevent disease. Fiber acts like a little internal janitor , wielding scrub brushes that clean
and then carry of f disease-promoting substances such as cholesterol,
throwing the nasty stuf f in its garbage bag and hauling it to the dump. Fiber is found exclusively in plant-based foods. One reason why the
Engine 2 Diet recommends that you eat whole fruits and vegetables instead
of drinking fruit and vegetable juices is because they contain fiber . An eight-ounce glass of orange juice, for example, contains zero fiber ,
120 calories, and 23 grams of sugar (giving you a huge glucose spike
immediately followed by a bigger insulin rush). And it does little to satiate
your appetite. Two oranges, on the other hand, give you 7 grams of fiber ,
124 calories, don’ t cause the sugar and insulin spikes, and make you feel
full. Ya! Consuming a vast variety of fruits, vegetables, and legumes, as well as
whole grain breads, cereals, and pastas, is the best way to reach your E2
Diet fiber goals. Most Americans consume between 10 and 15 grams of
fiber per day . On the E2 Diet, we want you to get 40 to 50 grams. THESE GUIDELINES ARE a lot to take in, I know . But now all that’ s keeping
you from becoming a full-fledged, Cool Hand Luke, E2 label-reading pro is
hands-on experience among the supermarket shelves. However , I have faith
that the dangers lurking inside deceptive foods are now abundantly clear to
you as you walk up and down the aisles looking for labels that pass the
Engine 2 inspection test. You no longer believe any of the claims on the outside of a package. You
look for the number of servings per container and the amount of fat per
serving. You are on the alert for added junk, such as sodium, sugar , and fats,
and buy only high-fiber and 100 percent whole grain products. You are a label-reading star . BREAD
Here is a quick lesson on the dif ference between whole grain breads
and the kind that have been pillaged. The anatomy of the wonderful whole grain:Bran:  The outer layer containing most of the fiber as well as
healthy amounts of protein and B vitamins. Germ:  The nutrient-rich embryo containing vitamins E and B and
protein. Endosperm:  The fluf fy inside, which is 83 percent starch. This is
all that remains after the bran and germ are removed—and this is
what white bread is made of. What does this mean? It means 100 percent whole grain has 97
percent more vitamin E, 78 percent more fiber , 78 percent more
magnesium, 82 percent more vitamin B6, 80 percent more selenium,
58 percent more copper , and 37 percent more folacin than white
bread! OceanofPDF .com4
MAKING IT  WORK FOR LIFE! When I developed the Engine 2 Diet, my mission statement was:
Educate and motivate people to eat a plant-strong diet so they can enhance
their lives and avoid the common killer diseases. I am now inviting you to become part of this mission. Start just by
putting one foot in front of the other . One meal at a time, one day at a time;
string them together , several days in a row , and soon enough your first week
will be over . Before long you’ll have your sights set on the finish line. Although the plan outlined in this book is a twenty-eight-day diet, it is
my hope that this is just the beginning of your plant-strong journey . And as
on any journey , you may stumble and fall. That’ s okay . It’s even expected. No one gets it right the first time—or the second. I’ve been tweaking and
adjusting this plan for more than two decades myself. The goal is to keep working on it. Continue to expand your knowledge
base, cooking skills, and recipes, and watch your confidence grow until
there’ s no stopping you. Soon enough, the E2 lifestyle will be second
nature, you’ll be firing on all cylinders, and you’ll wonder how you ever
used to eat all that other stuf f you once called food. In fact, you will be living the dream—feeling great, looking terrific, and
free of the common modern ailments that compromise and debilitate so
many lives. This dream is easily within your reach. While you’re living it, I want you to learn to love the plants that are
giving you back your life. I want you to see the brilliance of apples,
oranges, blueberries, broccoli, black beans, yams, whole grains, kale, and
all of nature’ s other wonders. When it comes to food, these are the winners,the unsung heroes that deserve all the credit, the foods that have your best
interests at heart. Don’ t let anyone tell you otherwise. I want to tell you one last thing. You are a champion. Just by reading this
book, you’re moving from second-class to first-class foods, from nutritional
excess to nutritional excellence. You now know more about nutrition than
99 percent of the world. You are on your way to a plant-blessed life. I am rooting for your success and want the very best for you. I also look
forward to hearing about your progress at www .theengine2diet.com . Write
me! Maybe your story will be featured in my next book. Now get out there and earn your health! OceanofPDF .comPart III
RECIPES AND MEAL  PLANS
OceanofPDF .comINTRODUCTION
This part of the book will allow you to bring the E2 way of living and
eating into your home. Get ready to spoil yourself silly with dynamic plant-
based foods, and by the end of the twenty-eight days, the Engine 2 plant-
strong way of life will be second nature to you. You’ll start with the most basic of tasks, which means going to the
grocery store to buy all the wonderful healthy E2 foods that will soon be
bursting out of every crack, cupboard, and pantry of your home. Next, I want you to pay close attention to all the E2-recommended
kitchen tools and cooking ware. The degree to which you have the proper
equipment will make your life in the kitchen as streamlined as possible. Over a weekend, take the time to transform the tools and the foods in your
kitchen, and over the next twenty-eight days your body will reward you
with a transformation of its own. You’ll also be reading time-saving tips; suggestions on easy , delicious,
and nutritious snacks; and some simple yet ef fective storage ideas that will
help you maximize the life of your new-bought foods. Then, for those of you who love to cook, this next section should make
you very happy: dozens of recipes for eating the E2 way . These wholesome,
healthy foods will soon make you wonder how you ever got along without
them! For those of you who don’ t love to cook, have no fear . You can thrive the
E2 way simply by eating out intelligently , snacking wisely , and buying
prepared foods sensibly . Several of the E2 Pilot Study participants barely
know what a kitchen is, and they did just as well as the cooking-loving
plant-eaters. For more information on how to do this, please check out the
E2 Web site, www .theengine2diet.com . So get psyched for fun and adventure as you prepare, cook, and best of
all, eat a whole new array of exciting plant-tasty foods. Throw yourself with
reckless abandon into the kitchen and watch as everything within your
circle of influence—except your waistline—starts to expand: your health,
your food, your confidence, your awareness, and your spirits.TRA VELING AND EA TING OUT
It’s always easier to eat well on your home turf. That’ s why when
you’re not home, I want you to pay special attention to staying on top
of your E2 Diet game plan. PLAN AHEAD
Spend a few minutes packing a separate carry-on bag of foods that
travel well: healthy sandwiches, oranges, apples, plums, grapefruits,
carrots, bell peppers, cherry tomatoes, raisins, whole grain bagels,
walnuts and almonds, and a few ener gy bars, such as Lärabars. This
will keep you away from airline snacks and convenience store junk. PACK WHA T YOU CAN
Whenever I travel, tucked securely in my suitcase is a Tupperware
container filled with my Rip’ s Big Bowl cereal (see page150); some
healthy store-bought dried soups that simply require hot water; fruits;
vegetables; healthy baked chips; salt-free whole grain pretzels; and
healthy fruit newtons such as Barbara’ s Wheat-free Fig Bars. ADAPT AND OVERCOME
If you didn’ t have a chance to plan ahead, don’ t rationalize your
way into eating poorly . Go for the healthiest option available. Search
out healthy options such as fruit, nuts, seeds, healthy juice drinks
such as Odwalla, ener gy bars, and trail mixes (but be careful to check
for added garbage). Also consider fruit newtons, whole grain bagels,
subs, veggie pizza, veggie bur gers, and salad bars. EATING OUT WISEL Y
Be courageous and ask for what you want—even if it’ s not on the
menu. I don’ t care if it’ s a five-star restaurant or a taco stand, make a
smart substitution—beans and/or potatoes for meat, extra vegetables
for cheese, tofu for chicken. Ask politely and the server will move
mountains for you: “Make mine a burrito supreme but hold the steak,
cheese, and sour cream, and double up on the beans, veggies, and
potatoes. Thank you very much.”
Some cuisine-specific tips:Italian:  Order bread and ask for roasted garlic or a side of
marinara sauce for dipping. Chinese, Japanese, Thai:  Order vegetables with a meat substitute
such as tempeh, tofu, or wheat gluten over brown rice or noodles. Mexican:  Order bean or veggie tacos, enchiladas, or burritos
topped with a healthy salsa. Ask for warm corn tortillas to dip into
salsa in place of fried chips. American:  Order a veggie bur ger, a baked potato with no extras
(such as sour cream, butter , or bacon bits), and a side salad with
balsamic vinegar . Pizza: Ask for whole wheat crust with extra tomato sauce, no
cheese, and tons of vegetables. Everywher e: Avoid soda. Instead, request a lar ge glass of water
with a side of sliced lemons or limes to squeeze into it. Dessert:  Order a healthy sorbet or fresh fruit. Stay away from the
pies, cakes, and ice creams! GET CREA TIVE
Pack a cooler for your car if you’re on a road trip. One Engine 2er
recently told me about one you can plug into a car or regular
electrical outlet to keep food cold. See if a local grocery store can
deliver to your hotel room. Call room service and order several
vegetable side dishes of f the menu along with a plate of rice and
make your own veggie stir -fry. USE THE INTERNET
Surf for sites such as www .happycow .net, www .vegoutguide.com ,
or www .vegdining.com , which will help you find all the vegetarian,
vegan, and plant-based restaurants within a two- to ten-mile radius of
wherever you are. KEEP  UP THE ATTITUDE! If you’re motivated, you’ll plan ahead, pack what you can, adapt,
overcome, ask for what you want, use the Internet, be creative, and
consistently overcome many of the temptations lurking everywhere
you turn. You’ll feel empowered, not defeated, when you return home
feeling as wonderful and centered as when you left.OceanofPDF .com1
GETTING YOUR KITCHEN IN E2 SHAPE
Just as you’re getting yourself into great shape, you’ll also want to get
your kitchen in shape, too. Let’ s start by stocking your pantry and cleaning
out your kitchen. Make sure that you always have a variety of fresh, whole foods on hand. This includes fruits, vegetables, whole grains, legumes, and healthy snacks. Here is a breakdown, from your pantry to your freezer . E2-APPROVED FOODS TO KEEP  IN YOUR P ANTR Y
Bread: You might think that bread is always low in fat and salt, but think
again. Certain breads can be as fattening as cookies and candies. So as
always, read the ingredients list and make sure to buy whole grain breads—
if it doesn’ t say “whole grain,” then it’ s not. My favorite brand, Food for Life, makes several varieties such as
Ezekiel 4:9 and Genesis 1:29. They also make several gluten-free, wheat-
free, and yeast-free breads, tortillas, cereals, and pastas. These are excellent
for those who suf fer from aller gies or celiac disease, or diabetics in search
of low glycemic-friendly foods. Great Harvest Bread Company makes a
great Honey Whole Wheat without high-fructose corn syrup. Food for Life,
Kangaroo, and Garden of Eatin’  make great pocket pita breads. A few other brands are Alvarado Street Bakery (bagels and buns),
Lahvash Fat Free Authentic Wraps, Wild Oats Or ganic Tortillas, and Wild
Oats Yellow Corn Or ganic Tortillas. Pizza crusts: To make some of the wonderful pizzas in the E2 Recipes
section, look for Kabuli Whole-Wheat or Nature’ s Hilights Brown RicePizza Crust. Cereals:  Like many E2ers, my morning bowl of cereal is one of my
favorite meals. Here are just a few of the many healthy brands you can keep
in the pantry: Nabisco Shredded Wheat and Bran; Barbara’ s Shredded
Wheat (no sugar); Erewhon Raisin Bran; Kashi 7 Whole-Grain Nuggets,
Whole Grain Flakes, and Whole Grain Honey Puf fs; Arrowhead Mills
Puffed Millet and Puf fed Wheat; Ezekiel 4:9 Sprouted Whole Grain cereals;
Familia Muesli (with no added sugar); Cascadian Farm Purely O’ s and
Raisin Bran; Nature’ s Path Millet Rice Oat-Bran Flakes; Heritage Heirloom
Whole Grains Flakes; and Malt-O-Meal hot cereals. Bob’ s Red Mill makes dozens of dif ferent hot and cold cereals that are
whole grain with no added sugars, oils, or preservatives. Whole grain pastas:  These are a must. Look for quality brands such as
Hodgson Mill, DeBoles, Vita Spelt, and Food for Life. Putney Pasta makes
a healthy ravioli in a butternut squash and black bean variety; Rising Moon
makes a garlic and basil gnocchi along with a garlic and roasted veggies
ravioli; and Eden Or ganic makes several interesting noodles, including
udon and buckwheat soba, brown rice, and mugwort soba. Also look for packages of orzo, which looks like rice but is a pasta and
comes in various flavors, such as spinach or tomato. For a real treat, try Road’ s End Or ganics Chreese, a whole grain,
nondairy macaroni and cheese product. Ground whole grain flours:  Arrowhead Mills is a dependable brand, as
is Bob’ s Red Mill. If you choose another brand, make sure it says “whole
grain” on the package. Whole grain pancake and muffin mixes:  Again, I like Arrowhead
Mills, which of fers several varieties to which you just add water or a milk
substitute, including Multigrain, Blue corn, Buckwheat, or Oat-Bran. Hodgson Mill is also a reliable source for whole grain goodness. Dried and canned legumes:  It’s always nice to have a variety of beans
readily available: black beans, butter beans, cannellini beans, northern
beans, garbanzo beans, kidney beans, pinto beans, lentils, split peas, black-
eyed peas, and red beans, to name just a few . Look at the label to avoid
added no-no’ s, especially fat. For example, Eden Or ganic brand makes
beans with no added salt. Whenever buying canned beans, I suggest rinsing
them of f with a strainer before using to get rid of any excess sodium.Canned tomatoes:  Look for no- or low-salt, from brands such as Eden
Organic or Health Valley . Del Monte can also be a good choice. Pasta sauces:  Always look for a sauce that has minimal to no added oils. Some good ones: Muir Glen’ s Mushroom Marinara or Portobello Marinara;
Whole Foods brand 365 Roasted Red Bell Pepper; Light Ragu Tomato
Basil; Trader Joe’ s Organic Spaghetti with Mushrooms; Walnut Acres
Organic Low Sodium Tomato and Basil. Vegetable stock:  Added sodium is a danger here as well, but these
brands tend to be low in it: Kitchen Basics Roasted Vegetable stock (330
milligrams sodium); Health Valley Fat-Free Vegetable Broth (360
milligrams); Trader Joe’ s Fat-Free Or ganic Vegetable Broth (330
milligrams); Pacific Or ganic Fat-Free Vegetable Broth and Fat-Free
Mushroom Broth (530 milligrams), and Pacific Or ganic Low Sodium
Vegetable Broth (140 milligrams). Soups:  Soups are a wonderful thing to have on hand—you can use them
as appetizers, main courses, sauces, and more. Here are just a few of the
good-tasting, low-sodium, low-fat soups at most supermarkets: Health
Valley makes over a dozen varieties like Mild Three Bean Chili, Split Pea &
Carrots, and Or ganic Lentil; Westbrae Natural Foods makes several
including Louisiana Bean Stew , Alabama Black Bean Gumbo, Spicy
Southwest Vegetable, and Rich Mediterranean Lentil. Imagine and Pacific make soups in a carton, such as Sweet Potato,
Creamy Tomato, Creamy Butternut Squash, Creamy Roasted Carrot, French
Onion, and Roasted Red Bell Pepper and Tomato. Another great brand is Dr . McDougall’ s, whose light sodium soups come
in convenient traveling cups and include Lentil Couscous, Split Pea, White
Bean and Pasta, Tomato Basil Pasta, and Chicken Flavor Noodle. You can
order Dr . McDougall’ s soups at www .rightfoods.com  if you can’ t find them
in your store. Crackers: Be careful with crackers—as you now know , you can’ t
believe everything you read on the labels. Here are some brands that I like:
Kavli crackers (Golden R ye, Crispy Thin, and 5-Grain); R yvita crackers
(Dark R ye, R ye and Oat Bran, Fruit Crunch, and Light R ye); and San-J
cracker snaps (T amari Rice, Sesame Brown Rice, and Black Sesame). You might also want to try Hol-Grain Brown Rice Crackers,
Manischewitz Thin Tea Matzos, Edward and Sons Brown Rice Snaps (these
come in a variety of flavors, such as vegetable, black sesame, tamarisesame, and tamari seaweed, but be sure to read the ingredients list
carefully because some contain too much added oil). Chips: There probably isn’ t a single home in America that doesn’ t have
chips, so stock your pantry with the healthiest ones possible. These include
Frito-Lay Baked Tostitos, Guiltless Gourmet No Oil Chips, Barbara’ s
Bakery Basically Baked Or ganic Tortilla Chips—and many others. Check
the labels for added salt, fats, and oil: The less of each, the better . Dried fruits:  Raisins, apricots, pineapples, strawberries, dates, figs,
mangoes, bananas, nectarines, and cranberries are all great choices. Avoid
dried fruits with added sugar and look for ones that are sulfite-free. Use
caution when you see sulfites, a preservative that has been implicated as an
asthmatic enhancer . Jams, jellies, and syrups:  When we do eat jams, jellies, and syrups, we
want them to be as unprocessed and pure as possible. Some products we
like at the station are Knudson and Sons Fruit Spreads, Polaner All-Fruit
Jams, and Smucker ’s Simply Fruit as well as low-sugar jams. Some syrups
we like are Westbrae Natural Foods Brown Rice Syrup and Maple Creek
Farm Pure Maple Syrup. Sauces:  Use any of these sauces to give your stir -fry or vegetables added
flavor and kick: Kame Hoisin Sauce, Lang Naturals sauces such as Ginger
Stir Fry , Honey Mustard and Indian Curry , Annie Chun’ s Fat Free
Mushroom Sauce or Oil Free Teriyaki Sauce, and Ayla’s Organics
Szechwan, Thai, or Cajun Sauces. Sweeteners:  Sweeteners can do a lot for homemade salad dressings,
pancakes, or desserts. Here are some E2 favorites: agave nectar , blackstrap
molasses, pure maple syrup, turbinado, honey , Sucanat, and xylitol. Condiments:  The right condiment can be a tremendous addition to food. Here are some E2 favorites: mustard, Muir Glen or Heinz Or ganic ketchup,
Mrs. Renfro’ s Barbecue Sauce, Bragg Liquid Aminos, low-sodium tamari
(such as San-J), lite soy sauce (Kikkoman makes a good one), B. F . Trappey’ s Sons Red Devil Louisiana Hot Sauce, Edward and Sons Stir
Crazy Vegetarian Worcestershire Sauce, Lea & Perrins Steak Sauce,
balsamic vinegar , red wine vinegar , rice vinegar , brown rice vinegar , and
mirin wine. Spices: Cracked pepper , paprika, crushed red pepper flakes, cumin,
garlic powder , rosemary , thyme, sage, chili powder , cayenne pepper , curry
powder , oregano, basil, turmeric, and allspice.Fat-fr ee skillet sprays:  Yes, a spray such as Pam has fat, but when used
sparingly , it serves its purpose. Baking powder  and baking soda:  We all know these two necessities
have dozens of uses, but I particularly love them for making pancakes,
muffins, and cookies as well as household cleaning and deodorizing. E2-APPROVED FOODS TO KEEP  IN YOUR FRIDGE
Meat substitutes:  These include tofu, seitan, wheat gluten, tempeh,
meal-starter crumbles, and TVP (textured vegetable protein). This is a
rapidly growing market, and there are many brands out there, such as White
Wave, Yves, Morning Star , Boca, Litelife, Amy’ s, and Fantastic Foods. Milk substitutes:  Soy milk is the first substitute most people encounter ,
but there are plenty of others, including rice, almond, hemp, and oat milk. Read the ingredient list and watch for added oils! If your goal is to lose weight, and you like soy milk, go with a fat-free
variety from Westbrae or Health Valley Foods. A few other preferred brands
are Eden Or ganic, Pacific Foods of Oregon, WestSoy , and Silk. Soy yogurts:  Look for containers from Silk or WholeSoy . We use these
frequently as desserts, on top of fruit or plain. The less sugar , the better . E2 salad dr essings:  I prefer the E2 homemade versions, but if you want
to buy bottled dressings, always look at the ingredient list carefully and
watch out for sodium, fat, and high-fructose corn syrup. One brand that
often meets E2 standards is Annie’ s. Pritikin Systems makes some good,
oil-free dressings as do Rising Sun Farms. Hain Pure Foods makes a Fat
Free Salad Dressing Mix in Italian and Herb. Salsa:  Homemade or E2 approved, salsa is an E2 all-star condiment. Some winners are Garden of Eatin’  (many varieties), Pet’ s Old El Paso
Salsa, Nabisco’ s Ortega Green Chile Salsa, and Nature’ s Harvest. Cooked br own rice: It’s always nice to have some brown rice in the
fridge to add to lunch, dinner , and snacks. Brown rice will usually keep in
the fridge for up to one week. Cooked beans and legumes: Also great for quick meals or snacks, to
add to salads, or blend into a dip. Beans and legumes such as split peas and
lentils should keep in the fridge up to one week. Hummus: Almost all store-bought hummus will contain either olive oil
or tahini, or both. Two varieties that can be oil and/or fat free are SaharaCuisine Original Hummus and Or ganic Roasted Red Pepper . However ,
most grocery stores don’ t carry them. Your best bet is to whip up your own
on Sunday and store your homemade hummus in air -tight containers. It will
keep for a week. Nut butters: Nut butters go in the pantry until opened, but then need to
be stored in the refrigerator . Some good peanut butter brands are Arrowhead
Mills, Laura Scudder ’s, and Smucker ’s Natural Chunky . At E2 we also like
MaraNatha, which contains no trans fat, hydrogenated oils, or preservatives. MaraNatha also comes in other varieties such as almond, cashew , and
macadamia. Ground flaxseed meal: In order to get the benefit of flaxseeds, you
must either grind them yourself, or buy preground meal at the store. Either
way, be sure to refrigerate or freeze to keep from going rancid. Nutritional yeast: This low-fat, low-sodium, deactivated yeast can be
used instead of cheese in many recipes. Herbs: Fresh parsley , cilantro, mint, dill, and arugula are my personal
favorites. Undr essed salads:  I highly recommend keeping prewashed greens in
the fridge for easy access and availability: baby spinach, mustard greens,
collard greens, romaine lettuce, and other bagged, ready-to-eat packaged
greens. Raw nuts and seeds: Stock walnuts, cashews, almonds, pistachios,
peanuts, and pumpkin and sesame seeds—but avoid roasted and salted
varieties containing added oil and sodium. Keep your nuts in the fridge or
freezer . Personally , I keep mine in the side compartment door of the freezer . Even though nuts are nutrient dense, they are also dense in fat—almost 80
percent—and are little calorie bombs. Therefore, limit your nut intake to
half a handful a day if you’re trying to lose weight or drop your cholesterol. Your favorite fr esh vegetables, gr eens, and fruits: Not only are they
all great for you, but they put a rainbow of color in your refrigerator! All your  wonderful E2 leftovers! E2-APPROVED FOODS TO KEEP  IN YOUR FREEZER
Fruits and vegetables:  A fail-safe backup to fresh! I’ll typically keep
several bags of berries, peaches, blueberries, mangoes, corn, peas, bell
peppers, broccoli, and spinach.Meat substitutes:  Boca Bur gers, Gardenbur ger Chik’n Grill, Yves Hot
Dogs, and all meat crumbles. Breads: Personally , I like to store most of my bread products in the
freezer , such as whole grain pitas, bagels, English muf fins, pizza crusts,
waffles, and tortillas. They all thaw in a jif f and toast up nicely in a matter
of two minutes. (Certainly plenty of people keep their breads in the
refrigerator as well.) Tofu, drained: I like to keep one or two blocks of tofu in the freezer
when I want some variety in the taste and texture in my tofu. Be sure to take
it out the night before and let it thaw in the refrigerator . Frozen hash br own potatoes:  These are great in breakfast tacos, as a
snack, or added to a casserole. Some brands I like are Bel-air , Cascadian
Farm, 365, and Pacific Valley Foods Fat-Free French Fry potatoes. Sorbet: If you want a cold dessert, sorbet is a much healthier choice
than most other frozen desserts. It contains plenty of sugar , but a little
sorbet after a meal can be refreshing and tasty . Some brands I suggest are
Cascadian Farm, Dole, Ben & Jerry’ s, Häagen-Dazs, Real Fruit Co., and
Turtle Mountain’ s Sweet Nothings popsicles. My mother , Ann, is
particularly fond of the fruit-sweetened Soy Delicious brand frozen yogurts. Soy Delicious also makes a wonderful Mint Chocolate Chip frozen
nondairy ice cream. E2- NOT -APPROVED FOODS TO REMOVE FROM YOUR
KITCHEN
I’m not saying you have to throw these foods out—but I’ve found that if
bad foods are in sight, you’re more likely to eat them. So I recommend that
if you don’ t want to toss them, at least store the nonperishables in a closet,
ask a neighbor to hold on to them, or donate them to a worthwhile
organization. Keep in mind the old adage: Out of sight, out of mouth. The foods you’ll think about tossing are all the animal-based products,
oils, and canned and packaged goods that contain more than 2.5 grams of
fat per 100 calories. All food (canned, boxed, frozen) containing more than 2.5 grams of
fat per 100 calories. Meat: All foods containing meat, animal fat, or meat stock.Dairy: All foods containing dairy , including cheese, milk, yogurt,
butter , ice cream, sour cream, and cof fee creamers. Cheese substitutes: They contain too much fat and sodium, and many
include casein, a dairy protein. Oil: All foods containing oil, including mayonnaise, salad dressing,
olive and canola oils, and sauces. Refined sugars and high-fructose corn syrups: mixes, sauces, sodas,
candy , and cookies. Processed grains: white flour , white rice, and white pasta. TOOLS TO KEEP  IN YOUR KITCHEN
The items below can be found very af fordably at your local next-to-new
shop. Knives: butcher , paring, and tomato
Serrated spoon
Spatulas—one for flipping pancakes and tofu, one for scraping
mixing bowls
Wooden stirring spoons
Soup ladle
Salad tongs
Long-handled tongs (just the thing for tortillas and roasting peppers)
Potato masher
Garlic press
Citrus squeezer (handheld)
Grater/zester (microplane)
Measuring cups
Measuring spoons
Cutting boards
Colander
Sieve (perfect for smaller grains such as quinoa)
Steamer
Three mixing bowls: small, medium, lar ge
Canisters (for storing rice, oats, cereals, and legumes)
Storage containers (T upperware and Ziploc-type bags)
Nonstick pans with lids (lar ge skillet, soup pot, saucepan)Baking sheet
Casserole dish
Muffin tin, nonstick
Loaf pan, nonstick
Rice cooker
Blender
Cuisinart-type food processor
Mini-Cuisinart (optional for small jobs and easy cleanup)
Immersion blender (for soups—inexpensive and well worth it)
Toaster oven (for bread, sweet potatoes, wraps, corn in the husk)
HANDY  E2 KITCHEN TIPS
Cutting, Slicing, and Chopping
Leave the skins on your vegetables for maximum nutrition. Most skins
are edible and delicious, but make sure to scrub them first to remove dirt,
wax, and pesticides. Chop and slice vegetables, onions, and root vegetables into dif ferent
shapes for a more interesting presentation and varied taste. Beets, for
example, can be sliced into thin or thick circles, diced into cubes, or
shredded raw for salads and garnishes. Smaller shapes cook more quickly . For example, take care not to cook
shredded carrots for as long as you would carrot circles. Stir-Frying
Stir-frying is the process of cooking food quickly in a superheated skillet
or wok. Ingredients are added in rapid succession, with just a few stirs after
each one. The finishing touch is either Bragg Liquid Aminos, low-sodium
tamari, or a homemade mirin sauce. At E2 we are really crazy about our
mirin sauce as superb enhancement to our stir -fries. To make it, use a few
tablespoons of mirin (a Japanese sweet wine); a tablespoon of low-sodium
tamari mixed with a tablespoon of citrus juice; a teaspoon of sweetener; and
a few teaspoons of cornstarch. Combine these sauce ingredients in a small bowl and add them to the
cooking vegetables just a minute before you remove the vegetables from the
heat. Cook and stir for a moment or two until the al dente (slightly firm)
vegetables are coated with the thickened, savory sauce.Sautéing
Engine 2 foods are not sautéed in the traditional way (in a pan swimming
with olive oil or butter). At the firehouse we always start with a good
quality nonstick skillet or seasoned cast-iron skillet. A few quick shots of a
cooking spray will allow food to cook without sticking. We also like to skip
the spray and sauté with vegetable broth, orange juice, carrot juice, or
simply water . At home, Jill and I also like to use wine and beer (the station
is alcohol-free). Steaming
Steaming means you don’ t boil all the nutrients and fiber out of your
vegetables! Buy a little steamer basket. Place it in a soup pot or lar ge skillet
and fill with enough water to barely reach the bottom of the steamer basket. Once the water is boiling, toss your washed produce into the basket and
cover the pot with a lid. Take care not to overcook. Superfresh vegetables,
or those cut into small pieces, cook very quickly . Grilling
Vegetables, fruits, and tofu and other meat substitutes are delicious when
cooked over coals or a wood fire. Toss them lightly with a marinade first. Spray the bars of the grill with a fat-free cooking spray , or employ one of
those neat-o perforated skillets or cooking baskets atop the coals or flame. Caramelizing Onions
Onions contain sugars that are released when they are sautéed until
slightly brown. We cook ours on high heat for 5 to 7 minutes . Stir the
onions continuously in a nonstick skillet until they begin to brown. A
teaspoon or more of dark brown sugar , maple syrup, or molasses can be
added at this stage to speed the process along and complement the onions’
natural flavor . The sweet and savory flavor of caramelized onions is
delicious as a base for soups and stews, as well as on salads and veggie
burgers. Cooking Fish and Chicken (for Those in the First Week of the Fire Cadet
Program)
Always rinse your fish or chicken before cooking. Prepare a simple
marinade using a basic formula of one part sour , one part savory , one part
fresh, one part sweet. Allow the meat to absorb the flavor of the marinadefor 15 minutes or longer . Meat can be placed with the marinade into a
plastic baggie or airtight container and left in the refrigerator for up to
twenty-four hours (see page 241 for more on marinades). Cook meat simply and quickly for the best flavor , and allow it to brown
lightly on both sides. Chicken is done when you can poke the center of the
breast with a knife and the juices run clear . Fish is ready when the pieces
flake away easily with a fork and the fillet is the same color all the way
through. Broiler: Place meat in a sprayed casserole dish and cook for 15 to 20
minutes on each side, depending upon the thickness. Stove top: Place meat in a sprayed skillet and cook on medium heat for
15 to 20 minutes on each side. Grill: Place meat on a sprayed grill or into a cooking basket, and cook
over hot coals for 9 to 15 minutes on each side. Using Homemade Vegetable Stock
This is a great way to maximize your produce purchases. Rinse
vegetables and greens thoroughly to avoid getting any sand or dirt in your
stock. Place discarded trimmings (stalks, root tips, tomato hearts, vegetables
that are past their prime but not rotten, and/or the tough inside shell of
onions, greens, ends of carrots, etc.) into a stockpot with water to cover . Add a few bay leaves, 1 teaspoon whole peppercorns, and 2 peeled cloves
of garlic. Cook covered for 20 minutes. Save the stock liquid, and discard
the boiled trimmings and seasonings. Stock will keep covered in the
refrigerator for a week, and indefinitely in the freezer . A Quick Tip on Beans
We often use canned beans to save time, but you can easily cook your
own instead. Look through dried beans for any small pieces of dirt or rock. Then rinse them thoroughly in a few batches of water and soak overnight. The next morning drain and boil one part dried beans with three parts water
(i.e., one cup of beans with three cups of water) in a lar ge covered soup pot
on low heat for two hours. Check on them a few times, stirring to make sure
they’re not sticking, and add water as necessary . Lentils cook quickly , in 45
minutes or less. Kidney beans take the longest time to become tender . Cooked legumes keep well in the freezer to be thawed for future use. Warming Tortillas and WrapsAt the firehouse, we warm our tortillas and wraps directly on the big gas
burners, using a pair of tongs to turn them. Wraps can also be warmed in a
dry, nonstick skillet until they puf f in the center . For a warm wrap that is soft and pliable rather than toasted and puf fy,
place it in a cloth towel and microwave it for 30 seconds. Toasting Nuts and Seeds
Nothing could be simpler than home-toasting nuts, plus you can be
assured there is no fat added when you roast them yourself. Nuts and seeds
change in flavor and texture when they are roasted in a dry , nonstick skillet
or oven. Stir them constantly , taking care not to let them burn. Add them to
soups and salads, or use them as a garnish for stir -fries and vegetable
dishes. Roasting Peppers and Fresh Chilies
Toast peppers on a gas flame, over the grill, or in a hot skillet until the
skins are blackened and puf fing away from the peppers. Make sure the
peppers are evenly toasted, then peel the skins away from the flesh under
running water . Cut peppers in half and remove the seeds and veins. Slice
into strips. Make extras and freeze for future use. Preparing Mangoes
Hold the fruit in your hand so a flat side faces your palm. Slice the fruit
in half laterally , running the knife next to the seed, then use the knife to
score the flesh into cubes. Invert the scored mango and cut the cubes away
from the skin with the knife. Preparing Avocados
Slice the fruit in half lengthwise. Pull the pieces apart. One section will
still have the seed attached. Hit the seed with the sharp side of the knife so
the knife is lodged in the seed, and then give the knife a quarter turn, and
the seed will pop out. Then score and cube the meat, and use a spoon to
scoop out the insides. Preparing Leafy Greens
Remove those thick spines magically from collard greens and kale: Hold
the spine firmly in your dominant hand. Loosely hold the lower part of the
spine just below the leafy greens in the other hand. (W ith some kale, youmay need to tear back the lower leaves to expose some of the stem.) Holding firmly with the dominant hand, slide your other hand up the spine. You are left with all the greens in your opposite hand and the bare stem in
your dominant hand. (Collard spines do not always come away as far up the
leaf, but that doesn’ t matter .) Now you should have a pile of greens that are easy to chop into bite-size
pieces. Don’ t waste the spines: They are full of fiber! Assemble them in a
row and chop into tiny pieces. Add them to soup or use them in homemade
stock. E2 POP  QUIZ
Q: How much fiber is in a glass of milk, a slice of chicken, and an
organic egg? A: Zero. There is no fiber in any animal foods. Fiber is found only in
plant foods. E2 SUBSTITUTIONS
Meat substitutes: Tofu, made from soybeans, is a hearty and very
malleable food. Think of it as a blank slate, an excellent substitute for fish,
chicken, cheese, cream, eggs, and mayonnaise. Tofu packed in water should
be drained before using. Tofu can be either soft or hard. Soft, or silken, tofu blends into a smooth
cream and is excellent in desserts. Hard, or firm, tofu retains its shape, and
can be sliced or crumbled. All tofu is about 40 percent fat (except for low-
fat versions). Firm or extra-firm tofu can be drained and then pressed firmly with a
cloth to remove excess water . Crumble, slice, or dice it, and add it to the
skillet for a spin with your favorite vegetables and seasonings. Marinate tofu the way you would chicken or fish—with herbs, citrus
juice, cracked black pepper , vinegar , tamari, soy sauce, or wine. Cook
marinated tofu in a sprayed skillet, under the broiler , or on a sprayed grill
until it is nicely browned on both sides. Try freezing a drained block of tofu in the freezer . After it thaws, frozen
tofu soaks up marinades easily since it becomes more porous in the freezing
process. It also changes slightly in consistency , becoming chewier .Seitan is a wonderful substitute for chicken or beef, and comes in both
flavors. Derived from wheat in a process that extracts the gluten or wheat
protein, it slices and dices easily without falling apart, and is delicious
plain. Tempeh is a form of fermented, unprocessed tofu; it is remarkably
nutritious. It usually comes in hard bricks that can be sliced or chopped,
then added to stir -fries or chilies. TVP, or texturized vegetable pr otein  comes in the form of crumbles, and
can be found dried in the bin section or frozen in the vegetarian section of
the grocery store. Use TVP in place of ground beef or sausage. To
reconstitute dried TVP, mix it with an equal portion of hot water before
seasoning and sautéing. Frozen TVP is referred to as meatless grounds or
meaty crumbles, and is generally already lightly seasoned. Salt:  Instead of salt, season with lime juice, lemon juice, low sodium
tamari, Bragg Liquid Aminos, vinegars, tomato juice, soy sauce, and
vegetarian Worcestershire sauce. Sweeteners:  Replace ordinary sugar with agave nectar , pure maple
syrup, Sucanat, turbinado sugar , blackstrap molasses, unrefined dark brown
sugar , xylitol, fruit juice, mashed bananas, or applesauce. Dairy and butter:  Try sliced bananas and fruit and no-oil-added nut
butters on toast in place of butter . Use blended Silken Lite soft tofu in
recipes in place of sour cream and milk. STORAGE TIPS
Greens
Lettuces and leafy greens will keep much longer if you take a few
minutes to prepare them for the refrigerator . Fill the sink with cold water
and separate the leaves from the head. Remove any brown bits. Allow the
greens to soak for a few minutes or longer to rehydrate themselves. Layer
them in dishtowels or paper towels and place them in your refrigerator ’s
vegetable crisper . Evert-Fresh bags, available at grocery stores and online, are invaluable
for keeping greens (as well as fruits and vegetables) fresh and crisp. Avocados and FruitsGuacamole, avocado slices, and peeled or sliced fruits will keep their
beautiful color if you store them in airtight containers or plastic bags with a
dash of lemon or lime juice. Keep the mother seed in with leftover avocado
or guacamole to help prevent its turning an ugly shade of green. Nuts, Nut Butter , and Flaxseed Meal
These items will last longer without becoming rancid if refrigerated. Cook Fresh! Make sure your spices, baking powder , and flours are fresh for optimal
flavor and results. TIME-SA VER TIPS
• Prechop vegetables and fruits, and store them in airtight containers
in the fridge or freezer . • Freeze cherry tomatoes as easy additions to any recipe. • Make extra brown rice, quinoa, and other whole grains for wraps
and leftovers. Store in the refrigerator up to a week. • Make an E2 spread at the beginning of each week. • Make an E2 salad dressing at the start of each week. • Double tofu recipes, and keep cooked tofu for a quick snack or
addition to wraps, salads, and tacos. • Double muf fin and pancake recipes, and freeze the leftovers—they
are just as delicious when rewarmed a week later . • Buy a one-gallon Tupperware or similar -type container and toss in a
dry salad, which will last for days. • Boil water immediately when you start preparing dinner so you
don’t have to wait 5 to 7 minutes before adding pasta, grains,
vegetables, or potatoes. OceanofPDF .com2
E2 EASY  WEEKL Y PLANNER
The E2 Easy Weekly Planner is a flexible outline that allows you to
pick and choose meals from the E2 Recipes section and plug them into the
E2 Weekly Planner as you see fit. Most people prefer to start the diet on a Monday , so in general, Day One
will be a Monday and Day Seven will be a Sunday . However , feel free to
start whenever you’d like. To make it work, all you have to do is check the Weekly Planner
category for that day’ s meal, and then go to E2 Recipes and find it. For
instance, for breakfast on Day One, for an E2 Hearty Cereal Bowl, you may
choose to have Rip’ s Big Bowl. For lunch, it’ s an E2 sandwich; you might
pick the E2 Basics Open-Faced Sandwich. Then, for your comfort plate,
perhaps the Macaroni and Not Cheese, with the Fruit Bowl with Soy
Drizzle for dessert. The Weekly Planner follows a simple pattern: The weekly breakfasts can
be whipped up in less than three minutes, while the weekend breakfasts
such as pancakes or omelets require some preparation and cooking time. The weekly lunches require zero cooking time, and take merely three to five
minutes of preparation time—or if you decide to make your lunch from last
night’ s dinner leftovers, just the time it takes to grab something out of the
refrigerator and a fork. (I always encourage people to make more than they
can eat at dinner so they have the option of leftovers for lunch or the
following dinner .) The dinners are broken up into nine dif ferent categories of familiar foods
with a healthy twist, such as pizza, pasta, soup, salad, bur gers, Tex-Mex
favorites, and stir -fries. There is always something for everyone. Forexample, on pasta night, if you don’ t like mushrooms, you can steer clear of
the Mushroom Stroganof f and dive into Bow Ties with Pesto. Or if on
comfort food night you don’ t care for Macaroni and Not Cheese, you can
settle into Shepherd’ s Pie. To get started, some people like to pick out seven dinners from the first
week, make a corresponding list of groceries, head over to the grocery
store, and get everything needed to last the week. If you don’ t feel like generating your own grocery lists, then let us do the
work for you by visiting www .theengine2diet.com , where we have an entire
twenty-eight-day meal planner with accompanying week-by-week grocery
lists. Some people drool over that kind of direction—during the Pilot Study ,
more than half the participants used that plan. Leftovers fr om dinner make a gr eat next-day E2 lunch either
on a bed of mixed gr eens, in between pita br ead, or over br own rice. Personally , I’ve gone several days in a r ow feasting on E2 dinner
leftovers that ar e often better the next day after all the fl avors have
had that extra time to marinate. OceanofPDF .com3
E2 RECIPES
E2 Br eakfasts  / 149
E2 Hearty Cereal Bowls / 150
E2 Saturday Specials / 152
E2 Sunday Morning Pancakes and Muf fins / 157
E2 Fruit and Toast / 162
E2 Easy Lunches / 163
E2 Sandwiches / 163
E2 Wraps and Pitas / 168
E2 Lunch Salads / 172
E2 Dinners  / 175
E2 Dinner Plates / 176
E2 Bur gers / 184
E2 Potato Sides / 190
E2 Pasta / 192
E2 Pizza / 196
E2 Comfort Dinners / 201
E2 Stir -Fries / 208
E2 Big Salads / 212
E2 Soups / 217
E2 Tex-Mex Favorites / 222
E2 Dr essings, Spr eads, and Marinades  / 232
E2 Desserts  / 245
E2 Chocolate Knockouts! / 245
E2 Fresh Fruit and Fruit Bowls / 248E2 Cobblers, Cookies, and Pies / 250
E2 Puddings and Mousses / 255
Growing up, I hated vegetables. The only ones I would eat were peas
and corn. I’d make bacon, lettuce, and tomato sandwiches without the
lettuce and tomato, and double up on the bacon and mayonnaise. But over
the last twenty years, I’ve grown to appreciate and love vegetables, beans,
and whole grains, along with the art of cooking them. To relax your spirit and strengthen your health, following are more than
125 mouthwatering recipes filled with the foods I now love, and love to
serve friends. In fact, every guest who has eaten a plant-hearty meal at our
home or at Engine 2 has declared, “I never knew plant-based food would
taste this good! I’d eat this way if I knew how .”
Well, now you’ll know how . Grab the ingredients, follow the
instructions, and you’re of f to the races with a smile! E2 BREAKF ASTS. Breakfast is my second-favorite meal of the day , right next to dinner . It
comes after a forced fast of six to eight hours (unless you’ve been sleeping
at the firehouse, where more likely than not you’ve been up three times
between midnight and dawn), when the body begins revving up its
metabolic engine. Too many people for go breakfast because they’re in a hurry , don’ t have
an appetite, or are trying to lose weight. But if you skip breakfast, your
body will enter conservation mode and slow down your metabolism in an
attempt to conserve ener gy—a bad move if you’re trying to lose weight. So make breakfast a priority . Some of these recipes require just two
minutes to prepare, roughly the same amount of time that elapses between
the moment we hear the alarm at the station and when we arrive at the scene
of the incident. E2 Hearty Cer eal Bowls
Most of the cereals on the grocery store shelves are loaded with
processed junk and should be avoided—they’re candy in a box. I want youto fill up your morning cereal bowl with whole grains containing little to no
added sugars. Start your day with a bang rather than a misfire! Rip’s Big Bowl
This has been my mainstay breakfast for more than twenty years. I never
get sick of it and no two bowls are ever quite the same, depending on which
fruits are in season and the milk substitute I have on hand. This was also a favorite recipe for most of the E2 Pilot Study
participants. As a seven-year -old daughter of one of the participants said, “I
look forward to waking up in the morning just so I can have my Rip’ s
Bowl.”
Let your appetite be your guide as to the size of your bowl. ¼ cup old-fashioned oats
¼ cup Grape-Nuts or Ezekiel brand equivalent
¼ cup bite-size shredded wheat
¼ cup Uncle Sam Cereal
1 tablespoon ground flaxseed meal
2 tablespoons raisins
½ handful of walnuts
1 banana, sliced
1 kiwi, sliced
1 grapefruit
¾ cup milk substitute of choice
Toss all ingredients except the grapefruit and milk substitute into a bowl. After cutting the grapefruit in half, use a small, sharp knife to remove the
segments. Add the segments to the top of the bowl and squeeze in the juice. Top the bowl with milk substitute. Variations:
In a pinch, simply add water (the fruits blend with the water and give it a
sweet taste). Add any fresh or frozen fruit, such as peaches, cherries, mangoes,
blueberries, or red grapes. If you want to lower your cholester ol levels even mor e, use
half a cup of oats and omit one of the quarter cups of the other
cereals. E2 Hot Lap Bowl
When Engine 2 pulls up to a house fire, our lieutenant immediately does a
“hot lap”—a 360-degree walk around the structure to determine the scope
of the situation before deciding on a course of action. Experiment with dif ferent ingredients to personalize your bowl and
determine the best plan of attack. 1 cup uncooked hot cereal (see E2-Approved Foods)
1 tablespoon ground flaxseed meal
2 tablespoons raisins or dried cranberries
1 banana, sliced
½ cup fresh or frozen fruit
½ cup soy milk
½ handful of walnuts
Cook cereal in water according to directions with flaxseed meal, raisins,
banana, and fruit. drizzle with soy milk and top with nuts. Simple Cer eal Bowl
There’ s something really nice about a plain bowl filled with one type of
cereal, whether it’ s Grape-Nuts, oat bran flakes, or plain oats, and a little
fruit. So, bring breakfast down a notch and enjoy the simplicity . 1 cup whole grain cereal (see E2-Approved Foods)
1 banana, sliced, or any other fresh or frozen fruit
½ cup soy milk
Place the cereal in a bowl, and top with fruit and soy milk.Quick Oatmeal Bowl
A warm, healthy breakfast doesn’ t get any easier than this bowl, which I
discovered through an old Canadian triathlete friend named Dan Murray . Dan was one of the best Olympic distance triathletes of the early 1990s; he
was the first man to run a sub-thirty-minute 10K in a triathlon. Now that’ s
quick! 1 cup old-fashioned oats
1 cup water
1 banana, sliced
1 tablespoon blackstrap molasses
Place the oatmeal, water , and banana into a lar ge bowl. Microwave on
high for 2 minutes. Top with molasses and serve. E2 SA TURDA Y SPECIALS
One morning at the fire station, I woke up at seven and saw Derick walk
past wearing just his pants. “Did you sleep with your pants on?” I asked. “Yes,” he said. “I always do when I’m driving.”
“Is that so you’re a little faster to the draw?”
“No,” he said. “It’ s to remind me where I am.”
I know exactly what he’ s talking about. Sometimes you wake up and you
have no clue where you are or what’ s going on. So when that alarm goes of f
at 3 a.m., if you can look down and see that your pants are on, this might
just give you the edge you need to do your job that much more ef ficiently . At other times, of course, just having a great breakfast is all you need to get
going. These breakfasts are intended to serve two, but they can easily
accommodate one: Simply cut the amounts of every ingredient in half and
enjoy . French Toast
French toast takes me back to slow Saturday mornings sitting around the
Esselstyn family table and the feel of powdered sugar on the roof of my
mouth. Serve this deliciously healthy version of French toast with pure
maple syrup and fresh fruit.Serves 2
1 banana, mashed
½ cup milk substitute of choice
1 teaspoon vanilla extract
½ teaspoon cinnamon
4–6 slices whole grain bread or baguette slices
Combine the banana, milk substitute, vanilla, and cinnamon in a shallow
bowl. Dip the bread slices in the mixture and cook in a nonstick skillet on
medium heat for 2 minutes on each side, or until lightly browned. Variations:
Serve with a light sprinkling of powdered sugar for that roof-of-the-
mouth taste, or with a side of E2-approved vegetarian breakfast sausage. Migas Especiales
I’ve never met a Texan who doesn’ t like migas. The word is derived from
the Spanish word for crumbs, and the dish is traditionally made using eggs,
cheese, sausage, tortillas, and salsa. Part of the Tex-Mex food culture, it’ s a
dish that creates a very satisfying melody of tastes. Served with a side of
healthy refried beans, corn tortillas, salsa, and fresh fruit, with this dish
mornings just don’ t get much better . Serves 2
1 onion, chopped
8 ounces mushrooms, sliced
2 tomatoes, chopped
1 pound firm tofu, drained, pressed with a cloth, and mashed
1 teaspoon turmeric
7 corn tortillas, 3 cut into 1-inch squares and 4 to make little tacos (or enjoy
the way you would toast)
Salsa (see page 240)
1 can fat-free vegetarian refried beans, warmed in nonstick skillet
1 cup fresh fruitSauté the onion in a nonstick skillet on medium heat for 3 minutes or
until translucent. Add the mushrooms and tomatoes. Cook for 7 minutes or
until most of their juices have been cooked away . Add the tofu, turmeric,
and tortilla squares. Cook for a few minutes, or until the mixture is warmed
through. Place a generous spoonful of migas on a plate and top with salsa. Serve with a side of beans, tortillas, and fresh fruit. Breakfast Tacos
I don’ t know if it’ s just a Texas thing, but breakfast tacos are very popular
in the Lone Star State. They’re fast, easy , and really good. We warm up corn
tortillas on the gas burner , throw in the filling of the day , and top them of f
with salsa. No breakfast taco would be complete without salsa. Serves 2
½ tube vegetarian breakfast sausage (we like Gimme Lean)
8 ounces frozen, fat-free hash brown potatoes
6 corn tortillas
Salsa (see page 240)
Sauté the sausage in a nonstick skillet on medium heat for 5 minutes
until browned and crisping. Set aside. Sauté the hash brown potatoes in a
sprayed skillet on high heat for 7–10 minutes, or until golden brown. Spoon
ingredients into warm tortillas. Top with salsa. Variations:
Try black beans with avocados, or scrambled tofu or hash browns with
refried beans. Make your own r efried beans and hash br owns by mashing
and cooking extra beans and potatoes fr om dinner . E2 Omelet
I know that many people find it hard to leave eggs behind—but each egg is
67 percent fat and has over 212 milligrams of cholesterol. This is not goodif you’re looking to lose weight and clean out your arteries. That’ s why I’ve
included this healthy and tasty recipe. Topped with salsa, it’ s a real winner . Serves 2
Omelet Filling
8 ounces mushrooms, sliced
½ onion, diced
1 red bell pepper , sliced into strips
1 cup baby spinach leaves
Omelet
12 ounces Silken Lite Firm tofu
2 tablespoons soy milk
2 tablespoons nutritional yeast
2 tablespoons Ener -G egg replacer
2 teaspoons Bragg Liquid Aminos
1 tablespoon vital wheat gluten
¼ teaspoon onion powder
¼ teaspoon turmeric
Salsa to taste (see page 240)
Fresh fruit
For Omelet Filling:
Sauté the mushrooms and onion in a lar ge, sprayed skillet over high heat
for 5–7 minutes or until the mushroom liquid is mostly gone. Remove to a
bowl and return the skillet to the heat. Toss the bell pepper strips in the
skillet for 3 minutes until they begin to brown slightly . Remove from heat
and set aside. For Omelet:
Blend together all ingredients until smooth.
_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:

        For example, Wild Oats makes a Wheat Cracker. The first ingredient is
enriched wheat flour. That means this is not a whole grain cracker at all, but
a processed, refined one. On the other hand, R yvita makes a R ye and Oat
Bran Cracker. The first ingredient is whole grain rye flour. Excellent. So keep your eye out for the word “whole” to ensure that what you’re
getting is truly a whole grain product. Natural or  Healthy
Too often, when you see the word “natural,” it means someone is trying
a little too hard to get your attention. Just because something is labeled as
natural doesn’ t mean it’ s healthy. For instance, Earth Balance makes a product they call a “natural buttery
spread. ” They also claim it is “non-GMO,” contains “100 percent expeller
pressed oils,” is “nonhydrogenated,” and “100 percent vegan/non dairy. ”
I’ll have you know that 1 tablespoon contains 120 calories. James Rae, 38
Firefighter
I was always a big ol’  redneck. Ate a lot of steak, foods like that. I
was basically a train wreck. My cholesterol level was 344 and I had a
family history of heart issues—every male in my family except my
dad died before the age of fifty-two, and my dad, at fifty-four, had a
quadruple bypass. And still I ate whatever I felt like. Then Rip and Josh and I decided to see who could lower their
cholesterol the most, and we did it by eating nothing but plant-based
foods. Mine went down to 196. That convinced me this was the way
to go. But it’ s not just that my cholesterol level is lower, it’s also thatI feel cleaner. I truly believe that if someone like me can do it, anyone
can. And guess what. All 120 calories come from fat. You can put lipstick on
a pig, but it’ s still a pig. You can dress up a buttery spread to look healthy,
but if it’ s 100 percent fat, it’ s all fat. As you can see, I was able to uncover the hype about numerous foods by
following Rule 1: Never, ever believe the claims on the outside of a
package or box. If you’re like me—someone who seldom has the patience to read
instructions—I want you to take a deep breath and relax. Label checking
can be a lot of fun, and within two to three trips to the grocery store, you’ll
find it will be a breeze. WHEN READING THE “NUTRITIONAL  FACTS” LABEL  on a product, focus on four
items, as stated in Rule 2:
The Number  of Servings Per  Container
Does this product contain one, two, three, four, or seven hundred
servings. You must first know this number to be able to estimate how many
total calories, fat calories, grams of sodium, grams of fiber, and so on you
are eating. For example, a can of Amy’ s Black Bean Chili has two servings per can,
which is realistic given its size. On the other hand, a king-size Snickers bar
has three servings per bar. Who eats one-third of a Snickers bar. With 170
calories per serving, that totals 510 calories per bar. The same holds for a 20-ounce bottle of soda that claims to have only
100 calories per serving, but contains 2. 5 servings per container, and thus
actually has 250 calories. Remember our “fat-free” container of Pam, with
702 servings per container. Same principle. Fat Content
When it comes to fat, food companies go even farther out of their way to
make nutritional labels misleading. They use three dif ferent units (calories,
grams, and percentages) on their labels, but never tell you exactly what
percentage of the calories in that product come from fat. The only way for you to know the amount of calories from fat per
serving is to divide the listed number of calories from fat by the total
number of calories per serving. Instead, most people look at the percentage
of total fat highlighted in the “Percent of Daily Value” section of the
nutritional label, thinking that this number represents the food’ s total
percent calories from fat content. It doesn’ t. For example, that Amy’ s Black Bean Chili can mentioned earlier has a
total fat content of 2. 0 grams. Sounds almost fat-free, right. But 1 gram of
fat contains a little more than 9 calories, or to make the math easy, we’ll
round that up to 10. Multiply 2. 0 grams by 10 calories and you’ll get 20
calories. This result means 20 calories of fat are in each serving. In order to figure out the percentage of fat per serving, take the total
number of calories per serving and divide it by the calories from fat per
serving. Amy’ s chili has 200 calories per serving, divided by 20 calories
from fat—that means the chili gets 10 percent of its calories from fat. Remember, the E2 rule is to keep the total calories from fat in each food
below 25 percent, and to find that, we divide the calories from fat by the
total number of calories per serving. Added No-No’ s: Sodium, Sugar, Fats
Companies list their products’  ingredients in descending order by weight. The first ingredient weighs the most, the last ingredient weighs the least. Our goal is to avoid products that contain too much junk in the first half of
the list. Added Sodium
According to the Institute of Medicine, a division of the National
Academy of Sciences, the recommended sodium intake for adults is
between 1,200 and 1,500 milligrams per day. This may sound like a lot, but the average American actually consumes
4,000 milligrams per day. After all, just a teaspoon of table salt contains
2,200 milligrams. Too much sodium in the diet is associated with hypertension (high blood
pressure), a major risk factor for heart disease and stroke. Take a look at the amount of sodium in some of the packaged, canned,
and boxed goods in your home and you’ll be blown away. For example, any
can of commercially produced soup will have upwards of 500 to 1,000milligrams—per serving. And most cans contain two to three servings per
can. Here’ s an easy rule of thumb to control sodium: Limit the amount of
sodium per serving to the number of calories per serving—and of course the
fewer, the better. Let’s go back to our can of Amy’ s Black Bean Chili with its 200 calories
per serving. Check the nutritional label for sodium—you’ll see that the can
has 680 milligrams per serving. This figure is more than three times higher
than we want (200 milligrams to match the 200 calories). And if you were
to consume the whole can, which has two servings, you would be taking in
1,360 milligrams of sodium. Added Sugars
Americans are overconsuming refined and simple sugars at an
astonishing rate. This trend only contributes to the obesity epidemic and all
the other diseases associated with it. Sugars occur naturally in many foods such as fruits, vegetables, grains,
and legumes. There’ s nothing wrong with these foods, despite their sugar
content, as they are filled with fiber, vitamins, minerals, and nutrients. However, when sugars are refined, adulterated, and processed, they
become empty calories: They contain almost no nutritional value, can raise
cholesterol levels, and make a beeline for your waistline. These simple sugars can appear on a label as evaporated cane juice,
evaporated cane juice syrup, sugar, brown sugar, fructose, high fructose
corn syrup, corn syrup, molasses, honey, barley malt, and beet sugar. Four
grams of any of these devils is the equivalent of 1 teaspoon, which equals
16 calories. Many people, especially kids, drink three to five sodas a day. Each soda
has the equivalent of 10 teaspoons of sugar in it, meaning you’re consuming
30 teaspoons of sugar (or 510 to 850 empty calories) if you drink three
sodas a day. Excessive sugar is found not just in snack foods, but in foods we rely on
for meals. For example, it’ s difficult to find a boxed cereal that doesn’ t have
four to six dif ferent types of sweeteners in the first half of the ingredient
list. Kellogg’ s Low Fat Granola with Raisins lists five dif ferent types of
sugar in the first half of its ingredient list: sugar, corn syrup, molasses, high
fructose corn syrup, and malt flavoring. Cheerios, on the other hand, is awhole grain product and has just one sweetener: sugar. This is a better
choice. Still, my preference is that you eat a cereal containing no added sugars,
such as Grape-Nuts or Bob’ s Red Mill Thick Whole Rolled Oats, and add a
natural sweetener such as sliced fruit. Now that’ s a winner. Besides the number of dif ferent sugars found in food products, also bear
in mind the quantity of sugars. As mentioned, 4 grams of sugar equals 1
teaspoon. Knowing this fact gives you a way to measure the number of
teaspoons per serving. So when you look at the label of our Kellogg’ s Low
Fat Granola with Raisins and see 18 grams of sugar per serving, just
perform a simple calculation: 18 grams divided by 4, or 4. 5 teaspoons of
sugar per serving. Would you really sprinkle that much sugar on a bowl of
plain flakes. I doubt it. Added Fats
The first added fats to look for on a label are saturated animal fats. Saturated fats may include butter, eggs, lard, cheese, chicken fat, and/or
beef fat. All are dangerous because they’re major players in raising blood
cholesterol levels and laying down plaque deposits. Next, pay attention to added trans fats (trans fats are formed as a by-
product of the hydrogenation process). You won’ t find the term “trans fats”
listed on the ingredient list but they are produced in the manufacture of
hydrogenated oils, so look for and avoid “hydrogenated” and “partially
hydrogenated” vegetable oils in the ingredient list. Trans fats are man-made gunk. Food companies take real vegetable oils,
which are liquid at room temperature, and saturate them with hydrogen
molecules to make them solid at room temperature—thus the term
“hydrogenated. ”
The companies add these hydrogenated, and resulting trans fats to bread,
crackers, cookies, and other packaged goods to increase the product’ s shelf
life (and decrease yours). Trans fats, which should be avoided like the plague, have been
implicated in raising LDL  cholesterol, lowering HDL  cholesterol, are a
major contributor to plaque formations and heart disease, and promote
cancers and tumors. Last, snif f out hidden added fats such as monoglycerides and
diglycerides. These substances go by fancy scientific terms, but they’re fatsand contain 9 calories per gram. Food companies slide these into the ingredient list hoping you’ll have no
idea what they are. Steer clear. Because fats are so prevalent, I’ll give you some wiggle room by
allowing you to eat products containing some fats, especially if they’re
minimal (appearing near the end of the ingredient list). But I still draw the line that the total calories from fat in the product
must represent no more than 25 percent of a food’ s total calories. Also make
sure that any fats present are the healthier unsaturated ones rather than
saturated or trans fats. Back to our can of Amy’ s Black Bean Chili: The second-to-last
ingredient is or ganic high oleic saf flower and/or sunflower oil. I’m not a big
fan of added oils. However, because this ingredient comes second to last in
the ingredient list, and the total fat per serving of the soup is 10 percent,
we’ll approve this product, fat-wise. When shopping, remember: The best sources of fat are whole foods,
such as nuts, seeds, greens, grains, and vegetables, rather than added oils,
meat, dairy, or man-made trans fats. Fiber
Fiber is a type of carbohydrate that your body can’ t digest, and therefore
must expel. But that’ s good news. Fiber rocks. It helps fill us up so we eat less. It keeps our gastrointestinal
tract regular and our stools airy and light. It helps us to stabilize our blood
sugar, maintain constant ener gy levels, and prevent disease. Fiber acts like a little internal janitor, wielding scrub brushes that clean
and then carry of f disease-promoting substances such as cholesterol,
throwing the nasty stuf f in its garbage bag and hauling it to the dump. Fiber is found exclusively in plant-based foods. One reason why the
Engine 2 Diet recommends that you eat whole fruits and vegetables instead
of drinking fruit and vegetable juices is because they contain fiber. An eight-ounce glass of orange juice, for example, contains zero fiber,
120 calories, and 23 grams of sugar (giving you a huge glucose spike
immediately followed by a bigger insulin rush). And it does little to satiate
your appetite. Two oranges, on the other hand, give you 7 grams of fiber,
124 calories, don’ t cause the sugar and insulin spikes, and make you feel
full. Ya. Consuming a vast variety of fruits, vegetables, and legumes, as well as
whole grain breads, cereals, and pastas, is the best way to reach your E2
Diet fiber goals. Most Americans consume between 10 and 15 grams of
fiber per day. On the E2 Diet, we want you to get 40 to 50 grams. THESE GUIDELINES ARE a lot to take in, I know. But now all that’ s keeping
you from becoming a full-fledged, Cool Hand Luke, E2 label-reading pro is
hands-on experience among the supermarket shelves. However, I have faith
that the dangers lurking inside deceptive foods are now abundantly clear to
you as you walk up and down the aisles looking for labels that pass the
Engine 2 inspection test. You no longer believe any of the claims on the outside of a package. You
look for the number of servings per container and the amount of fat per
serving. You are on the alert for added junk, such as sodium, sugar, and fats,
and buy only high-fiber and 100 percent whole grain products. You are a label-reading star. BREAD
Here is a quick lesson on the dif ference between whole grain breads
and the kind that have been pillaged. The anatomy of the wonderful whole grain:Bran:  The outer layer containing most of the fiber as well as
healthy amounts of protein and B vitamins. Germ:  The nutrient-rich embryo containing vitamins E and B and
protein. Endosperm:  The fluf fy inside, which is 83 percent starch. This is
all that remains after the bran and germ are removed—and this is
what white bread is made of. What does this mean. It means 100 percent whole grain has 97
percent more vitamin E, 78 percent more fiber, 78 percent more
magnesium, 82 percent more vitamin B6, 80 percent more selenium,
58 percent more copper, and 37 percent more folacin than white
bread. OceanofPDF. com4
MAKING IT  WORK FOR LIFE. When I developed the Engine 2 Diet, my mission statement was:
Educate and motivate people to eat a plant-strong diet so they can enhance
their lives and avoid the common killer diseases. I am now inviting you to become part of this mission. Start just by
putting one foot in front of the other. One meal at a time, one day at a time;
string them together, several days in a row, and soon enough your first week
will be over. Before long you’ll have your sights set on the finish line. Although the plan outlined in this book is a twenty-eight-day diet, it is
my hope that this is just the beginning of your plant-strong journey. And as
on any journey, you may stumble and fall. That’ s okay. It’s even expected. No one gets it right the first time—or the second. I’ve been tweaking and
adjusting this plan for more than two decades myself. The goal is to keep working on it. Continue to expand your knowledge
base, cooking skills, and recipes, and watch your confidence grow until
there’ s no stopping you. Soon enough, the E2 lifestyle will be second
nature, you’ll be firing on all cylinders, and you’ll wonder how you ever
used to eat all that other stuf f you once called food. In fact, you will be living the dream—feeling great, looking terrific, and
free of the common modern ailments that compromise and debilitate so
many lives. This dream is easily within your reach. While you’re living it, I want you to learn to love the plants that are
giving you back your life. I want you to see the brilliance of apples,
oranges, blueberries, broccoli, black beans, yams, whole grains, kale, and
all of nature’ s other wonders. When it comes to food, these are the winners,the unsung heroes that deserve all the credit, the foods that have your best
interests at heart. Don’ t let anyone tell you otherwise. I want to tell you one last thing. You are a champion. Just by reading this
book, you’re moving from second-class to first-class foods, from nutritional
excess to nutritional excellence. You now know more about nutrition than
99 percent of the world. You are on your way to a plant-blessed life. I am rooting for your success and want the very best for you. I also look
forward to hearing about your progress at www. theengine2diet. com. Write
me. Maybe your story will be featured in my next book. Now get out there and earn your health.
How much fiber is in a glass of milk, a slice of chicken, and an
The author recommends eating a plant-based diet and not believing the claims on food labels.
What is the author's recommendation for reducing cholesterol levels?
The author advises to avoid foods with added sugars, sodium, and fats, and to always read the ingredient list carefully.
What is the author's advice for avoiding unhealthy foods?
The author emphasizes the importance of fiber and recommends consuming 40-50 grams of fiber per day.
What is the author's stance on the importance of fiber?
The author suggests packing healthy snacks, reading labels carefully, and making smart choices at restaurants.
What is the author's recommendation for staying healthy while traveling?
The author strongly advises against consuming added sugars and recommends choosing natural sweeteners like fruit instead.
What is the author's stance on added sugars?