Jane Esselstyn RN brings her perspective and passion as a nurse, researcher, mother, and teacher to the forefront of the plant-based movement.
You have to give credit where credit is due so this goes to Rip and sister Jane Esselstyn and their Badass Banana Bread. It’s rare that I don’t tweak a recipes, but there was no tweaking needed with this delicious banana bread. They only thing I guess I would change is that I wouldn’t eat half the
Rip Esselstyn is a former firefighter, the son of Dr. Caldwell Esselstyn and author of The Engine 2 Diet. Find his recipes and articles here.
Vegan Standby. Hummus from Rip Esselstyn's "Engine 2 Diet" Book. While I have a zillion and a half books, do love the addition of Engine ...
From the book: “This dough can be made into balls or smashed flat. Our mom insists that cookies should be flat and crisp, while we prefer them round and softer inside. In our oven, the pan looks like an elephant stepped on part of it—half the cookies are flat and half are round balls. Either way, the recipe makes 12 great cookies.”
The Seven Day Rescue Diet challenge is over! Saturday was my last official day on this plant-strong, oil-free, low-salt, low-sugar meal plan. I embarked on this challenge as a sort of spring reboot after several weeks of junk food binging left me feeling in need of some serious nutrition. I've done many reboots and meal plans over the years (usually in January), and I love that I always learn something about nutrition and adopt a few new healthy habits. This time, I learned more about sodium than I've ever cared to know before. And now that I know what to look for on labels, I'll definitely be seeking out low-sodium options when they're available. I've also learned to love the taste of food without much (or any) salt — in just a week! I plan to cut back on salt just a little because I was a bit of a salt-aholic. I'm also learning that I just don't need oil when I cook at home, so I'll be cutting back on that at the house (though I won't worry too much when I'm eating out or eating someone else's cooking!). Anyway, here's a recap of what I ate over the last three days. All recipes here are from Rip Esselstyn's Seven Day Rescue Diet book. Thursday morning started with Cinnamon Stick Oatmeal, which was supposed to be cooked with a stick of cinnamon. But I didn't have any, so I just added ground cinnamon. Plus, ground flax, banana, and blueberries. Morning snack at my desk was Engine 2 Roasted Red Pepper Hummus with Carrots & Celery. I've been eating so much hummus this week, but I will never tire of hummus. Lunch on Thursday was Rip's Bellissima Pasta Salad. This had whole wheat penne pasta with spinach, cannellini beans, roasted red peppers, tomato, onion, and steamed broccolini. The dressing was just plain red wine vinegar, and I have to say, I didn't miss the oil here. BUT I did actually miss salt in this. Pasta salad just needs a little bit of salt. If I made this again, I'd add some. Dinner on Thursday was Rip's Red Quinoa Bowl and Steamed Kale. This bowl was REALLY good. It had a base of romaine lettuce topped with quinoa, bell pepper, pineapple, cannellini beans, and Jane's Dancing Dressing (an oil-free maple-balsamic vinaigrette). I had a lot of fruit Thursday night as well. We had girl's night at my friend Shara's house, and I brought cantaloupe, and Becca brought berries and apples. On Friday morning, I had my favorite breakfast of the week — Savory Spinach Oats! This is steel cut oats with nooch, spinach, ground flax, mushrooms, turmeric, and hot sauce. Perfect! Didn't need salt at all. I would eat this again and again. Morning snack was more hummus and veggies, and then for lunch, I had Rip's Chopped and Cubed Salad. So big I had to eat it out of a mixing bowl! This had mango, sweet potato, corn, romaine, kidney beans, and a homemade sesame seed dressing. That dressing was FANTASTIC, and it only has three ingredients — toasted sesame seeds, maple syrup, and low-sodium soy sauce. You don't miss the oil at all since sesame seeds add some good fat, and the soy sauce — while light on sodium — provides plenty of flavor. Dinner on Friday night was Quinoa Cali Rolls. Fun! These little veggie sushis are stuffed with quinoa, brown rice, mango, bell pepper, carrot, and cucumber. They didn't stick together as well as I would have liked since neither brown rice nor quinoa is ideal for sushi rolling, but they tasted great. I used less soy sauce for dipping than I typically would. I went grocery shopping on Friday night, and by the time I returned, I was a little hungry again. My sushi just didn't stick with me. Luckily, I'd just bought Engine 2 Triple Berry Cereal at Whole Foods on my shopping trip, so I had a small bowl of that with oat milk for a late-night snack. Saturday was the last day! So I treated myself to Rip's Oat Pancakes. These fluffy pancakes are made with oat flour (which I made by grinding oats in my coffee grinder), and they're sweetened with mashed banana and applesauce. Rather than smother them with maple syrup, I made some quick blueberry topping by cooking down frozen berries with some fresh-squeezed OJ. Lunch was leftover pasta salad, and then I made banana bread! The recipe for Badass Banana Bread is actually from the new Engine 2 Cookbook, not the Seven-Day Rescue book (more on that Engine 2 book in a few). The bread is oil-free and sweetened with maple (though I didn't have enough maple left so I subbed a little agave too). I also added walnuts and raisins. I'll admit that it's not quite the same as regular banana bread with oil. It's lacked the moistness, but it was still really tasty. And after a week with no dessert, it felt like a treat. After my snack, I hit the road to head to Arkansas for my 20-year high school reunion! But before the party, I made a stop at my parents' house to heat up my very last Rescue Diet meal — Sloppy Joe Tostados with Steamed Kale. I'd made this earlier in the day and packed it with me since I knew I'd be in Jonesboro around dinner time. The sloppy joe mix is made from lentils, mushrooms, green peppers, and a little BBQ sauce. It's piled high onto corn tortillas that are crisped up in the oven. I'm not sure why I don't make tostados all the time, but I really need to. So easy and fun! After dinner, I headed over to meet up with my best friend Sheridan, her partner Drew, and our friend Brittany. We all went to school together (except for Drew), and we're all still close! They live in Little Rock and had driven in that morning as well. The reunion was at a bar called The Brickhouse. Of course, I had some beer there. I hadn't drank in seven days since I've been on this reboot, so it was fun to kick back and enjoy a few beers with my old high school buds. After the reunion, the four of us went back to Drew's dad's house for a slumber party! I brought Roots oil-free hummus (it's better than the Engine 2 hummus!) and baby carrots and some low-oil, low-salt popcorn for snacks. I knew I'd want snacks, and I wanted to have options that were best for the plan. But I also knew Sheridan would have some more decadent snacks, so I planned to eat a little of those too! And I did! She made vegan sour cream & onion dip, which we had with Ruffles. And I had some Zapp's Voodoo Chips (my fave!). I'm proud that I didn't just totally binge on junk food though! I had a little of each thing and didn't go crazy. I'm usually the girl at the party standing by the food table all night and just shoving food in until it's all gone. Working on that. So there ya have it! I felt great over these seven days, sooooo I'm planning to stick the Engine 2 plan for a couple more weeks. I'll be graduating to the Engine 2 Cookbook, rather than using the Seven-Day Rescue Diet book, and I'll probably deviate from the plan here and there. I know I'll eat out a few times, and wine is definitely in my future. I'll keep y'all posted daily with more food recaps!
This "plant strong" lasagna is loaded with vegetables, nutrition, and flavor! See the post above for options.
Essene bread made with sprouted wheat is said to have been created in biblical days. It takes time to make, but your reward will be two tasty loaves.
From The Engine 2 Diet book by Rip Esselstyn I'm always looking for breakfast ideas...having the same boring cereal every day does not exc...
Rip Esselstyn is a former firefighter, the son of Dr. Caldwell Esselstyn and author of The Engine 2 Diet. Find his recipes and articles here.
Learn how to make this 3-ingredient, vegan and gluten-free flatbread that cooks in under 10 minutes.
The 28-Day Challenge by Engine 2 is a great way to jump-start your healthy eating goals. As the name suggests, changing the way you eat can be a challenge — but in the best possible way. Here are tips for surviving and thriving on your healthy eating adventure.
I am so honored to have an esteemed guest on my blog today, Dr. Caldwell B. Esselstyn. Dr. Esselstyn is one of the leading movers and shakers in the plant-based world. He studied at Yale and received his medical degree at Western Reserve University. Dr. Esselstyn was trained as a surgeon at the Cleveland Clinic Read More...
Rip Esselstyn is a former firefighter, the son of Dr. Caldwell Esselstyn and author of The Engine 2 Diet. Find his recipes and articles here.
This meatloaf is wonderful the next day pan-fried on whole-grain bread with mustard, pickles, and ketchup.
Plant-based eating explained.
Hot Shots are the firefighters who are dropped into the path of a forest fire to try to stem its destruction. These biscotti are loaded with flavor, crunch, and enough calories to keep hunger away as…
This Green Pizza with Pesto, Feta, Artichokes, and Broccoli is packed with delicious veggies, flavorful homemade pesto, and lots of ooey, gooey cheese!
Breakfast has always been the most difficult meal of the day for me - I struggle with what to have that will be filling and nutritious but not take a lot of time make. When I read about the Engine 2 food plan and Rip's Big Bowl for breakfast I knew it was going to
This Mexican cuisine favorite is easy to make and can be tweaked but using any veggie filling you'd like. Try our enchilada recipe today!
A basic, FOOLPROOF homemade bread recipe here! Anyone can make this! I PROMISE!!!! And the bread comes out just perfect!
Light and tasty blackened creole seasoned shrimp on crisp and juicy cucumber slices with cool and creamy avocado and flavour packed remoulade sauce!
