Engine 2 Diet Recipes: Plant-Strong Fuel for Your Body

The Engine 2 Diet, developed by Rip Esselstyn for Texas firefighters struggling with weight, high cholesterol, and high blood pressure, advocates a plant-based, whole-foods approach to eating. This diet emphasizes the consumption of fruits, vegetables, whole grains, and legumes while excluding animal products, processed foods, and added oils. If you've heard about the Engine 2 Diet and want to try an Engine 2 approved recipe, here's a sample recipe to try. The following recipes offer a glimpse into the flavorful and satisfying world of Engine 2 compliant meals.

Engine 2 Diet Lasagna

This “Raise the Roof” sweet potato vegetarian lasagna, featured by Dr. Oz and even served at Rip Esselstyn's wedding, is a testament to the fact that plant-based eating can be both delicious and satisfying. It's also low in fat and cholesterol-free. This recipe packs more veggies per serving than any dish I’ve ever prepared. Talk about sneaking in veggies in your kids’ meals.

Ingredients:

• 1 onion, chopped
• 1 small head of garlic, all cloves chopped or pressed
• 8 ounces mushrooms, sliced
• 1 head broccoli, chopped
• 2 carrots, chopped
• 2 red bell peppers, seeded and chopped
• 1 can corn, rinsed and drained
• 1 package firm tofu
• ½ tsp cayenne pepper
• 1 tsp oregano
• 1 tsp basil
• 1 tsp rosemary
• 2 jars pasta sauce
• 2 boxes whole grain lasagna noodles
• 16 oz frozen spinach, thawed and drained
• 2 sweet potatoes, cooked and mashed
• 6 Roma tomatoes, sliced thin
• 1 cup raw cashews, ground

Instructions:

1. Preheat oven to 400 °F.
2. Saute the onion and garlic on high heat for 3 minutes in a wok or nonstick pan.
3. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid. Remove them to a large bowl with a slotted spoon. Reserve the mushroom liquid in the pan.
4. Saute the broccoli and carrots for 5 minutes and add to the mushroom bowl.
5. Saute the peppers and corn until just beginning to soften. Add them to them to the vegetable bowl.
6. Drain the tofu by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl.
7. Add spices to the vegetable bowl and combine.
8. Cover the bottom of a 9x13 inch casserole with a layer of sauce.
9. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy.
10. Spread the vegetable mixture over the sauced noodles.
11. Cover with a layer of noodles and another dressing of sauce.
12. Add the spinach to the second layer of sauced noodles.
13. Cover the spinach with the mashed sweet potatoes.
14. Add another layer of sauce, the final layer of noodles, and a last topping of sauce.
15. Cover the lasagna with thinly sliced Roma tomatoes.
16. Cover with foil and bake in the oven for 45 minutes.
17. Remove the foil, sprinkle with the cashews, and return to the over for 15 minutes.
18. Let sit for 15 minutes before serving.

Chili Dogs and Applesauce

This recipe offers a quick and easy meal option using vegetarian hot dogs and chili.

Ingredients:

• Vegetarian hot dogs (lowfat) - 10 ounces
• Whole grain pitas - 1 pitas
• Vegetarian chili (beans) - 4 ounces
• Onion - 2 ounces
• Cilantro - 2 teaspoon
• Applesauce - 4 ounces

Directions:

1. Warm the hot dogs in the microwave or in a pan of boiling water according to directions on packaging.
2. Toast the pitas or buns.
3. Place a hot dog inside a pita or bun and top with chili, onions, and cilantro.
4. Serve with a side of applesauce.

E2 Basics Open-Faced Sandwich

A simple and customizable sandwich featuring whole-grain bread, fresh vegetables, and a flavorful spread.

Ingredients:

• Bread (whole grain) - 2 slices
• Cucumber - 1 cucumber
• Tomato (large) - 3 ounces
• Arugula - 3 ounces
• Alfalfa sprouts - 4 ounces
• Lemon pepper - 1 teaspoon

Directions:

1. Spread each side of bread thickly with E2 spread of choice.
2. Top with arugula, vegetables, and sprouts.
3. Season with lemon pepper and a squeeze of lemon or lime juice.

Mushroom Stroganoff

A hearty and flavorful stroganoff made with wild and white mushrooms, served over whole wheat fettuccini noodles.

Read also: Plant-Based Diet Results

Ingredients:

• Yellow onion (large) - 3 ounces
• Mushrooms (wild) - 2 ounces
• White mushrooms (sliced) - 2 ounces
• Garlic (clove) - 3 ounces
• Whole wheat flower - 1 ounces
• Balsamic vinegar - 3 teaspoon
• Thyme - 1 teaspoon
• Fettuccini noodles (whole wheat) - 5 ounces

Directions:

1. Cook the onion in a nonstick skillet on high heat for 3 minutes.
2. Add the sliced mushrooms and garlic, then cook until the mushrooms begin to release their juices.
3. Sprinkle the flour over the mushrooms.
4. Stir continuously with a whisk or wooden spoon until the flour is evenly dissolved.
5. Add the vinegar and milk substitute, stirring continuously until the sauce thickens.
6. Add the thyme to taste.

Read also: The Hoxsey Diet

Read also: Walnut Keto Guide

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