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

TitleThe Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds
Author
TagsCholesterol
LanguageEnglish
File Size1.8 MB
Total Pages271
Table of Contents
                            Copyright Page
FOREWORD
PART I: THE E2 DIET
	1: ENGINE 2
	2: MY STORY
	3: THE ENGINE 2 DIET
	4: CRAZY MYTHS ABOUT FOOD
	5: THE MEDICAL PROOF BEHIND THE ENGINE 2 DIET
	6: THE E2 EXERCISE PROGRAM
PART II: MAKING IT WORK
	1: THE E2 ATTITUDE
	2: E2 VITAL SIGNS
	3: LABEL READING
	4 : MAKING IT WORK FOR LIFE!
PART III: RECIPES AND MEAL PLANS
	INTRODUCTION
	1: GETTING YOUR KITCHEN IN E2 SHAPE
	2: E2 EASY WEEKLY PLANNER
	3: E2 RECIPES
BONUS RECIPES
ACKNOWLEDGMENTS
                        
Document Text Contents
Page 2

This book is not intended as a substitute for the medical advice of physicians.
The reader should regularly consult a physician in all matters relating to his or
her health, and particularly with respect to any symptoms that may require
diagnosis or medical attention.

Copyright © 2009 by Rip Esselstyn All rights reserved. Except as permitted
under the U.S. Copyright Act of 1976, no part of this publication may be
reproduced, distributed, or transmitted in any form or by any means, or stored in
a database or retrieval system, without the prior written permission of the
publisher.

Wellness Central
Hachette Book Group

New York, NY 10017

Visit our Web site at www.HachetteBookGroup.com.

Wellness Central is an imprint of Grand Central Publishing.
The Wellness Central name and logo are trademarks of Hachette Book Group,
Inc.

First eBook Edition: February 2009

ISBN: 978-0-446-54368-2

http://www.HachetteBookGroup.com

Page 135

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 protein 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.

Instead of salt, season with lime juice, lemon juice, low sodium tamari,
Bragg Liquid Aminos, vinegars, tomato juice, soy sauce, and vegetarian
Worcestershire sauce.

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.

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.

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

Page 136

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 Fruits
Guacamole, 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.

• 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 muffin 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.

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