21-Day Vegan Kickstart

Nanci Alexander
Dr. Neal Barnard
Brendan Brazier
Dr. T. Colin Campbell
Kris Carr

Dr. Hans Diehl
Dr. Caldwell Esselstyn
Rip Esselstyn
Rory Freedman
Kathy Freston
Ginnifer Goodwin
Bob Harper
Marilu Henner
Alexandra Jamieson
Scott Jurek
Dr. John McDougall
Victoria Moran
Dr. Dean Ornish
Tal Ronnen
John Salley
Alicia Silverstone

Persia White




Celebrity Tips

Rip Esselstyn

Rip EsselstynProfessional athlete-turned-firefighter Rip Esselstyn is used to responding to emergencies. So when he learned that some of his fellow Engine 2 firefighters in Austin, Texas, were in dire physical condition—several had dangerously high cholesterol levels (the highest was 344!)—he sprang into action and created a lifesaving plan for the firehouse. By following Rip’s program, everyone lost weight (some more than 20 pounds), lowered their cholesterol (Mr. 344’s dropped to 196), and improved their overall health. Now, Rip outlines his proven plan in The Engine 2 Diet. His plant-powered eating plan is based on a diet of vegetables, whole grains, fruit, legumes, seeds, and nuts.

Learn more about Rip at www.TheEngine2Diet.com.

RIP'S NUTRITION TIPS

Rip Esselstyn's Recipes
Rip's Oil-Free, Low-Fat Hummus
Spinach Salad with Sesame Dressing
Vegetarian Sandwich Wrap

The Engine 2 Diet:
The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds

by Rip Esselstyn
The Engine 2 Diet by Rip Esselstyn

  1. Eating a plant-strong diet is the best way to fight the dangerous fires raging inside us—fires that create all the chronic Western ailments including heart attack, stroke, cancer, Alzheimer’s disease, and diabetes.
  2. The fat and cholesterol in animal products clogs up arteries and can cause impotence, which research shows may be an early sign of heart disease. But men, you can treat this without Viagra. Instead, eat fruits, vegetables, whole grains, and beans.
  3. The only nutrient that plant-based foods lack is vitamin B12. But you can get a daily supply by downing a glass of fortified soymilk or a bowl of fortified cereal.
  4. Some trendy diets claim that all carbohydrates are bad guys, yet of the three macronutrients that provide calories in our diet (carbs, protein, and fat), carbohydrates are the body’s primary fuel source. They’re responsible for managing your heart rate, digestion, breathing, exercising, walking, and thinking.

RIP'S RECIPES

Rip's Oil-Free, Low-Fat Hummus

1 can chickpeas, rinsed and drained
2 cloves garlic, chopped
2-3 tablespoons fresh lemon juice
1 teaspoon Bragg Liquid Aminos or low-sodium tamari
3 tablespoons water or vegetable broth

Blend all the ingredients into a thick paste, using a small amount of water as necessary to achieve desired consistency.

Spinach Salad with Sesame Dressing

Makes 2 servings

This dressing is surprising in its hearty, satisfying flavor. An old Southern favorite, this is just the ticket for topping fresh spinach.

4 cups raw baby spinach
1/2 small red onion, thinly sliced into rounds
1 orange, peeled and segmented
cracked black pepper, to taste
1 1/2 tablespoons home-toasted sesame seeds
2 tablespoons maple syrup
2 tablespoons low-sodium tamari
1/4 teaspoon water

Place spinach in a large bowl. Toss onion and orange segments on top of the spinach. Season with black pepper.

Whisk sesame seeds, maple syrup, tamari, and water together in a small bowl. Add to salad and toss to mix.

Variation: Add one can of chickpeas, rinsed and drained.

Vegetarian Sandwich Wrap

1 onion, chopped
1 bell pepper, seeded and chopped
4 ounces sliced mushrooms
1/2 can of corn, rinsed and drained
8 ounces roasted red bell pepper hummus (or 1 cup homemade)
2 large whole grain wraps
1/2 can black beans, rinsed and drained
1 roasted poblano pepper, cut into strips
1/2 package fresh spinach

Preheat oven to 450 F.

Sauté the onion until translucent. Add the bell pepper and cook for 2-3 minutes. Add the mushrooms and corn.

Spread a layer of hummus on the wrap. Add the sautéed vegetables, beans, poblano strips, and fresh spinach. Roll into a burrito.

Place on a baking sheet, seam side down, and bake for 8-10 minutes. Serve the wrap warm, and top with guacamole and salsa.

Variation: Substitute one small can of drained green chilies for the fresh poblano pepper.

home | contact us | about us | support us | full disclaimer

PCRM Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016
Phone: 202-686-2210 | E-mail: pcrm@pcrm.org