Rip Esselstyn's Blog, page 20

Engine 2 Phoenix Award – Scott

Scott’s journey toward a whole food, plant-based lifestyle has all of the hallmarks of a Engine 2 Phoenix Award winner! Congrats Scott!

I suppose my real journey toward a plant-based life began when my father passed away of cancer at the young age of 53. It happened 10 days after I graduated from college, and my entire world was turned upside down. It was my first face-to-face experience with serious disease and death. I relived the experience a year ago last July when my wife’s father became suddenly ill, and passed away very quickly of a similar type of non-smoking related lung cancer at the age of 66. My world, once again, was thrown topsy-turvy due to serious illness. We moved our family of four from Hangzhou, China where we were teaching, into my in-laws home in Iowa to become full time caretakers for her mother who is suffering from Alzheimer’s disease. My own mother has been battling rheumatoid arthritis for many years and is paying the price with the side effects of heavy medications. My wife, Beth, and I decided to do some serious soul searching, and in the process learned as much as possible about health and prevention. It turns out preventing these diseases that many would consider inevitable, has more to do with what we’re putting in our mouths than anything else. The link between diet and wellness is undeniable. At the time, I fell into that middle-range group of men who knew they were a bit overweight but could easily justify it because, well, “at least I’m not as big as THAT guy!” It was time for an honest “coming to Jesus moment” for me and my relationship with my own eating. I had to ask myself just one simple question: “How healthy do I want to be?” It’s a hard question to answer honestly, knowing that the logical follow up question is, “Am I willing to do what it takes?” I decided to find out what a 10 out of 10 in terms of my own health would feel like, so began my journey into the world of whole food, plant-based eating.

Beth and I soon began absorbing all the documentaries on food, nutrition, and wellness we could find. Simultaneously, it became clear we needed to broaden our research, so we scoured every book on the topic of nutrition and wellness. The landmark documentary for me was, “Forks over Knives,” which hit me in the head like a hammer. Something shifted inside me and I knew this was the answer I had unknowingly been seeking. In the process I gained two new favorite superhero’s: Dr. T. Colin Campbell, and Dr. Caldwell Esselstyn, shortly followed up by Rip Esselstyn. These guys gave me a clear focus and a direction I could now point my compass. As a family, we made the “dramatic” shift to a whole food, plant-based journey and have never looked back. Beth’s aunt and uncle loaned us the Engine #2 Diet book and began the kitchen overhaul, and soon we were exploring this brand new world of food I never knew existed. At first I wondered, “How in the world can you call a meal ‘dinner’ without any meat on the plate?” I was finding out the easy way…by just having an open mind and doing it. I am grateful to the entire Engine #2 team for doing great work and changing the world one bite at a time! Luckily, my wife had been moving in this direction for some time, so the change was slightly less abrupt than it could have been. It was however, a very real fundamental shift in my relationship with food. I now have a new way of eating without “dieting” that I can count on for the rest of my life. No more wondering about what the next new “wonder-diet” is going to be. It’s fruits, veggies, legumes, grains, nuts and seeds from here on out. What an amazing feeling knowing I’m doing something wonderful for my body, mind, and the planet. This change didn’t happen without its fair share of side effects. The first surprise was that I actually felt full after eating. What was going on? I was not tired nor did I have that nightly cramping feeling in my belly. The next side effect was this new and unfamiliar feeling of sleeping well through the night. This was not to be trumped by a new sense of energy I had not felt in, well since I can remember. At 44 years old, I assumed feeling tired was just going to be par for the course forever, since it’s been an old friend for so many years. Feeling like a sloth was quickly replaced with a new buzzing sensation in my body, which I can only describe as energy surging through me. It actually felt like an electric current flowing through me! This new sense of energy provided a small dose of motivation to begin moving my body more. I began biking for fun, and started a “Couch to 5K” running program, which was a big deal since I’m not a runner. I mean really not a runner. I’ve hated running my whole life and sincerely wondered why the hell anybody did it at all. My feet are as flat as an iron, and to me, running = pain. Slowly I began to embrace the idea that maybe I could become a runner if I just kept it up a little longer. Within the first five months of full immersion into whole food, plant-based eating and beginning my “light” exercise regime, I shed 50 pounds. Over the course of the next 3-4 months, 15 more pounds fell off. What was going on? In a nutshell, “A new relationship with food.”

My family and I had been living and teaching in Southern China for the last two years and witnessed first-hand how the “Great American Lifestyle” is changing the human landscape in that part of the world. The health gap is clear between older Chinese people who are lean and healthy, versus the growing obesity rates among younger people. As they are adopting our Western lifestyle, which comes pre-packaged with all the dangerous consumer goods we call “food”, they are now experiencing all the side affects as well. These include but are not limited to increasing cancer rates, obesity, diabetes, and most of the other chronic degenerative diseases created for ourselves by our own hand as a direct byproduct of what we eat.

The answer to this apocalyptic health epidemic is so clear and so simple. In fact, it’s right under our noses. Although changing eating habits is difficult, I believe the much harder task is changing mindsets and habits. This has become my new passion and my mission in life. I would like to be an advocate and walking proof that with a little education, a pinch of ambition, and a dash of determination, anything is possible. As a recent member of the whole food, plant-based community, I am strongly committed to spreading the word about its benefits – far and wide.

Our family is now totally plant-based and we have decided to take it to the next level and create a real business. Beth and I are now both certified in whole food, plant-based nutrition through the Center of Nutrition Studies (T. Colin Campbell)- Cornell University. This will be a nice complement to a wellness coaching certification I am currently pursuing. Words cannot express my gratitude for Rip Esselstyn’s work on the Engine #2 book, and what it has done for my family. Since beginning this new way of eating and becoming a plant-strong family, I have run a 5k, Half-Marathon, and I’m now training for a full marathon. In addition, my wife and kids also ran a 5k the same day and they absolutely loved it. We’re committed to spreading the word about all the benefits of making the change, and going against the heavy current of the standard American diet. We are continually making impacts in our local community by speaking to as many people as possible about the benefits of real dietary and lifestyle changes. Friends and family seem to be naturally drawn to our new energy and enthusiasm. Many have jumped onboard, or at least dipped their foot in the pool by leaning in that direction. It’s exhilarating to act as a support network for them and see their exciting transformation. My vision is to use the nutrition knowledge and expertise I’ve gained to continue a strong grass-roots effort to help heal a sick community of people “eating the way everyone else does.” Collectively, we can make a large impact by sharing the benefits of building a new and healthy relationship with food. Sharing knowledge and inspiration means truly empowering people to take charge of their own lives and health, literally one bite at a time.

 

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What’s On Your PL8? – Jordan & Owen

My name is Jordan Byrd, and I’ve been Plant-Strong for over three years, and I love it! Illness, desperation, and a search for wellness led me to where I am today, but I couldn’t be happier. I grew up eating the standard American diet that consisted of fast food, meat, and the rare vegetable. When I became a competitive tennis player in high school, I tried to eat what I thought was a “healthier” diet (less fried food, more chicken, fish and vegetables). I also biked, hiked and played other team sports. Overall, I was a really active, fairly typical Texan dude.

After I graduated from high school, I knew I wanted to be in the military, so I became a midshipman in the US Navy, training to be an officer and naval aviator. I loved every minute of it and pushed myself to be the best I could be. Unfortunately, my naval career was cut short when I became extremely ill. Two years in, I was medically discharged/separated from the Navy for Crohn’s disease, a gastrointestinal, auto-immune disorder, with no known cure. My dream career was upended. It hit me like a ton of bricks. My daily activities went from extreme sports, to maybe walking down the hallway or hopefully making it up a flight of stairs. I went from a fit 160 lbs down to a depressing 110 lbs. I had no energy and was in pain much of the day. Everything I ate made me sick, and I had to take an absurd number of scary medications. I lost so much of what I loved and what made me who I am. I tried to focus on completing my degree in engineering, but it was also very difficult. I endured several hospital stays and spent many days bouncing around doctors’ offices. Strangely, not one of my medical professionals suggested that diet had anything to do with my autoimmune disease. In fact, more than one nutritionist told me to avoid fiber, and eat foods with as much oil, sugar and fat as possible to get more calories and gain weight.

With nothing to lose, I decided to find a diet that worked for me. I tried every diet I could find. In 2011, I stumbled upon the film “Forks Over Knives.” It made me question everything I put in my body. I was still skeptical of the plant based lifestyle, but was intrigued and excited about the prospect of healing my body naturally. A few months later, I had the good fortune of seeing Rip deliver one of his Engine 2 talks at a local Whole Foods. He was unlike any vegan I had met. Rip, a former professional athlete, turned firefighter, turned plant-based warrior, was easy to relate to and a typical All-American guy. He explained being Plant-Strong wasn’t some fad diet, promising weight-loss, or a magic nutritional supplement; it was a lifestyle. I was in.

After a few weeks Plant-Strong, I was in much less pain, began to feel better, gain weight, and was loving life again. I even began to ease off some of the heavy meds. I reclaimed my energetic self and started to appreciate food and cooking in ways I hadn’t before. My tennis game and general fitness reached new heights, and I began to take pride in the plant-based lifestyle. Being Plant-Strong made me feel significantly better, but over time, I began to value all of the compelling reasons for keeping a plant based diet equally: health, sustainability and animal welfare. Now when people ask “why are you vegan?,” I respond with, “how much time do you have?” My best friend Owen asked this question many times and initially was quite skeptical of my lifestyle. Eventually, he saw how much my quality of life improved and how great the food we were making tasted! Owen’s support meant the world to me, and I realized “coming out” as Plant-Strong, was actually an important part of this lifestyle. Owen read Rip’s books, got on board, and even brought his whole family and girlfriend, Chelsea, along too! When Owen and I moved to different cities, we wanted to keep up our plant-based collaborations, and Coming Out of the Garden, our blog and Instagram account was born. Owen and I wanted to make a statement and help people see that it’s okay to eat and live differently. I am so grateful for the knowledge Rip and the Engine 2 team shared with us and can’t wait to see where the next Plant-Strong adventure takes them. I love sharing recipes, ideas, eating-out tips and tricks and am so proud to be part of our incredible plant-based community.

Come out the garden, and take pride in what you eat!

Jordan

http://comingoutofthegarden.blogspot....

Instagram: @comingoutofthegarden

 

1. How long have you been plant-strong?

Jordan has been plant-strong for over three years. Owen has been plant-strong for over a year.

2. What kind of meal really turns you on?

We love making chili! It’s such a communal thing for us, and we always try to incorporate different vegetables and new spices!

3. Name one condiment you can’t live without:

Guacamole! Even a little bit packs a big flavor!

4. What do you love about your kitchen?

Cooking in the kitchen helps relieve stress for us and we love getting creative. When our fridge is stocked with fresh veggies, we’re all happy!

5. When did your plant-strong “ah-ha” moment come?

For Jordan: when I got my life back, regained weight, wasn’t in pain and started doing the things I loved again.

For Owen: when I was reading Jordan’s copy of the “Engine 2 Diet.” I felt like I just found out the world’s biggest secret and I was amazed – to naturally heal the body with food and to receive life-long health benefits! The Plant-Strong way was a no brainer!


6. If stranded on a deserted island, what one food and beverage would you have with you?

Coconut water and bananas! Oh wait, those would already be on a deserted island, can we pick again?

7. Who is the one person you’d like to see plant-strong and why?

An active President of the United States (hooray Bill though!). What a message this would send to the meat and dairy industries: that times are changing, and their reign on the political landscape will eventually come to an end. We’re hopeful for a day when the majority of the population connects the dots between how we grow/raise our food and how it impacts our land, the environment, the economy and ultimately our health.

8. Curly or Lacinato? 

Right now, we enjoy Lacinato kale because it’s growing in Owen’s garden! This type of kale can be shredded finely, and goes well with so many different dishes.

 

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Eating Plant-Strong on a Budget

If I had a nickel for every time I was asked, “But, where do you get your protein?” I would have a very full piggy bank. But, after the answer to that question is settled, the next thing I hear is this, “But, really, how do you afford to eat this way, I just don’t have the money to eat like you do?”

Well, the truth is, you can easily afford to eat this way, just put down the hoagie and burger, and you’ll see that being plant-strong is very cost-effective.  The other thing is that eating plant-strong is actually an investment  into your health and well-being, because when you look at the costs of the physical effects from the Standard American Diet (SAD), eating plant-strong is far more cost-effective in the long run. With skyrocketing health care costs, suffice it to say that eating a whole-foods, plant-based diet is the best way I know to contain my own health care costs.  The wellness effect  from eating healthy is great and how you feel cannot be duplicated by taking a prescription medication.

If you are a member of a big box store, you know, the kind of store where you need a flat-bed cart to wheel your groceries through the store?  There is a panacea of goodness erupting in these stores.  It used to be that you could only buy processed foods, but you can now find beautiful, organic produce, which is the cornerstone to any plant-strong meal.  It’s easy to get sidelined at these huge stores by so much food, but if you go to any store, a grocery list in hand is your best defense.

Recently, I was approached by someone who asked how I could afford to eat plant-strong.  They  said that they “eat cheap foods.”  And I thought to myself, “If I can make a full dinner with rice, beans and kale and spend under five-dollars for a meal, surely, you jest.” When people change their mindset of what “expensive” means to them, I think it might be easier to dispel the myth.  Going to a fast-food drive-thru is what’s expensive.  You are not eating real food.  And, I also think, based on my convo, that people perceive that they need to eat “a starch, a green vegetable, and animal protein.”  When it is highly processed, it is laced with fat, salt, sugar and preservatives.  It isn’t even real.  Your taste buds are greatly altered.  Anyway, I could go on.  Ready-made dinners in plastic dishes aren’t what your mother intended for you to eat.

How to make it easy? Gradual kindness to yourself is a great way to start. Plus, these five tips might find themselves into your next conversation with someone who questions your healthy lifestyle.

Plan your weekly menu, then, extract what you need to buy and create a list. Buy what you need by making a list.  The list really helps to keep you on track.  Set a weekly budget, too.
Avoid impulse purchases. Ignore the cute displays, if an item isn’t on your list, do not put it in your cart.
Buy in bulk. Items like brown rice, whole oats, and dry beans are a mainstay. When you get home, label the foods and place them in air-tight jars.
If you purchase fresh greens, as soon as you get them home, wash them, strip them, and store them in labeled containers in the fridge. This way, when you “don’t feel like cooking,” half of the work is already done for you, because you have stripped kale,  diced onion, celery, etc.  Besides, it will avoid the “science experiment” in the back of the fridge.
Make enough food for dinner so that you can have leftovers for lunch! Not eating out for lunch or hitting the salad bar daily is a huge savings.

Sometimes, I have to get serious with people.  And, in a discussion (usually with a close friend), it takes itself to this point.  It is a matter of priority and what you value in your life.  If it is your health and well-being, then being plant-strong is where it is at.  If buying useless items or “things” is what you perceive as important, well, then, maybe you can easily convince yourself that the convenience of SAD food is more suited for you.

But, the reality is that following a plant-strong diet can be very cost effective.  Maybe the initial layout of getting your pantry in order will be costly, but once set, you are golden.  I can spend $50 a week for groceries for my husband and me.  And we do it based on planning and priority.

And do not think for one moment that I didn’t come from a skeptical place in believing that eating a plant-based diet wasn’t cost-effective.  Before I became plant-strong, I was a drive-thru champion, weighing 297 pounds, eating all sorts of crazy food and always starting a diet on Monday.  By Wednesday or Thursday, the diet was over.  And, I remember, vividly thinking that a plant-based diet was too expensive for my budget.  And, then, came along Engine 2 with its beacon to a healthy way to eat and live.

There are many benefits of being plant-strong.  And in the kitchen, there is one more aspect.  Kitchen clean-up is a breeze and time effective. No grease, anywhere, and you are in and out of the kitchen in moments.

 

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What’s On Your PL8? – Matt Jager

Matt Jager is a web developer, wellness advocate, and creator of the Chipotle Method For Plant-Based Meals In 5-minutes Or Less. He and his partner Regan help others eat more plants to lose weight, reduce or eliminate meds, and love the way they look and feel through their website www.DontLoseTheCow.com. Matt enjoys long walks on the beach, doing yoga while watching trashy tv, and flossing obsessively.
 

1. How long have you been plant-strong?

My plant-strong journey just turned six! If you had told me seven years ago that I would one day qualify as a vegan, I would’ve made some off-kilter joke about hell freezing over and the aeronautical ability of pigs. But once I started experiencing the benefits, there was no going back.

2. What kind of meal really turns you on?

I’ve come to love ethnic cuisines that naturally put the emphasis on plants. Indian and Ethiopian are favorites, with a spicy version of the Indian chickpea dish Chana Masala taking first prize.

3. Name one condiment you can’t live without:  

Is avocado a condiment?

4. What do you love about your kitchen? 

My current kitchen is tiny and there isn’t much to love. Instead, how about I mention how fortunate I am to share my life with an exceptionally lovely and talented plant-based chef. I’m so grateful for her love and support, and for letting me serve as taste-tester.

5. When did your plant-strong “ah-ha” moment come? 
 
I remember waking up one morning a few weeks after going plant-based and just feeling so at home in my body. It sounds strange, but that’s the best way that I can describe it. I had lost a bit of weight, felt so well-rested, so full of energy, and just ready and excited for life. I remember thinking that this is the way that people are supposed to feel. That was the turning point for me.

6. If stranded on a deserted island, what one food and beverage would you have with you?

Hmm, I think water would probably be a good choice. I’m assuming coconuts would be available? It would come down to clover sprouts or Lydia’s Cacao Crunch bars.

7. Who is the one person you’d like to see plant-strong and why? 
 
The soon to be FDA Commissioner, Dr. Stephen Ostroff. Hey Stephen, we have a no-cost solution to the heart disease, obesity, and diabetes epidemics with the nice side effect of significantly reducing our environmental impact. What do you think? I’ll let you borrow my Oh Kale Yeah t-shirt!

8. Curly or Lacinato? 
 
I have to go with Lacinato since dino kale was one of those first, intimidating, new-to-me foods that I came to know and love. The first time I made a delicious kale salad I knew that I could do this, no problem.

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Taking the Family on Your Plant-Strong Journey

My husband and I like grocery shopping together. Our shopping excursions are well-planned activities with a weekly menu and a shopping list that corresponds with the meals for the week. My husband isn’t plant-strong, but I make certain that he eats as well as he can. Somewhere along my own journey to wellness, it became apparent to me that I wasn’t running a restaurant, and that I would only cook plant-strong meals. And, it has worked for us for nearly five years.

Creating a “light-hearted” manner about being plant-strong is the best tool I know for everyone getting on board. If I get on a soap-box and preach, my words are not heard. And this happens with everyone, friends, neighbors, and my family.

Here’s a short list of things you can do to dovetail your plant-strong life into the fabric of your family. I can tell you this, this has been tested and really works. Having fun is the best way for everyone to enjoy being plant-strong!

Plant-Strong Tips

– Always practice Meatless Mondays. With so many resources, it really is easy to enjoy and discuss the benefits of being plant-based. Whether you discuss the physiological, environmental, or social aspects, everyone will listen.

– If your family decides to have an animal protein, the real trick is to make all of the sides plant-strong. From bountiful rice dishes, to stuffed squash and casseroles, your table will be enhanced with beautiful, plant-strong dishes. NOTE: I do not purchase, nor do I cook any animal protein, so if it gets into the house, it is by another family member. Overtime, everyone has grown to love eating oil-free vegetables that are brimming with flavor.

-Create a Family Salad Bar. Once a week, there are lots of bowls filled with the fixings for a fun salad bar. The bounty of rich greens and colorful items like corn, red pepper, carrots, jicama, cauliflower, and more creates a beautiful backdrop to dinner. Everyone seems to enjoy making salad. It is fun, interactive, and always different. A zesty bean salad can act as the protein focal point of the meal. It’s almost like having a party, really. A “Baked Potato Bar” is another fun example!

-Pasta is all that. With the availability of Engine 2 Pasta Sauces, you can create any Italian dish. From lasagna, to a Florentine dish (who doesn’t love spinach?), or baked Ziti, the proof is that you do not need meat to enjoy a delicious Italian dinner.

-Let desserts unlock the key. Whether you make “nice cream” or create a coffee cake that is really a Mighty Muffin, desserts are a key mode. You need to think outside the box, but truthfully, the elements for dessert are everywhere.

A few years ago, I got everyone in my family a “Kale” tshirt. In my mind, those shirts represent my family’s ability to try, as best they can, to embrace being plant-strong. They may not be perfect at it, but they do their best. They are never offensive and are always trying to learn.

It’s always good to think that it is progress, not perfection that creates the healthiest journey.

And for me, I only have to be plant-strong to thine ownself.

I’d love to hear from you and learn what you do to weave your plant-strong lifestyle into the fabric of YOUR family.

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What’s On Your PL8? – Howard Jacobson

Howard Jacobson, Ph.D., is a  health educator, performance coach, and ecological gardener from Pittsboro, North Carolina. He is a contributing author to T. Colin Campbell’s Whole: Rethinking the Science of Nutrition. He earned Masters of Public Health and Doctor of Health Studies degrees from Temple University. He speaks, coaches, and consults on health and fitness for individuals and families, marketing for small and green businesses, and permaculture and planetary sustainability.  He has been a guest speaker at Plant-Stock as well as on Engine2extra.com.

1. How long have you been plant-strong?

On and off since 1990. Mostly on since 2011.

2. What kind of meal really turns you on?

Giant bowl of salad with everything – chickpeas, red cabbage, shredded cabbage, toasted pumpkin seeds, sesame seed dressing, greens, corn, black beans, sprouts.

Rice and beans with steamed veggies smothered in salsa.

3. Name one condiment you can’t live without:

Trojan Ultra Ribbed. Oh, condiment. Awkward…

Um, dijon mustard, cherry infused balsamic vinegar, nutritional yeast.

4. What do you love about your kitchen?

We have an amazing selection of stackable glass containers for salad prep. I have two Vitamix containers, one for wet and one for dry. Nice bamboo cutting boards. And shiny refrigerator magnets.

5. When did your plant-strong “ah-ha” moment come?

After reading John Robbins Diet For a New America. After reading The China Study. After co-writing Whole. (I’m thick that way – the message has to keep hammering its way in…)

6. If stranded on a deserted island, what one food and beverage would you have with you?

Bananas and berry/spinach smoothies (don’t tell Essy!)

7. Who is the one person you’d like to see plant-strong and why?

Probably Schwartzenegger, after getting knocked out by Ann Esselstyn: “You hit like a vegetarian.”

8. Curly or Lacinato?

I like the stuff that’s used as garnish at hotel buffets. Baaahhh!

——-

You can find out more at PlantYourself.com and Facebook.com/plantyourself.

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What’s On Your PL8? – Adam Sud

 

My name is Adam Sud and I am 32 years old. 2 1⁄2 years ago I weighed 300lbs and was a type II diabetic and a drug addict. I was also addicted to fast food and suffering from severe depression. I went to rehab and afterwards moved to California. There I took it upon myself to implement a nutrition plan in addition to my addiction recovery, which was therapy, medication, and living in sober-living. I knew that I could reverse my diabetes through proper nutrition and exercise. That was the primary motivation for the nutrition plan. What I discovered was that nutrition would become the backbone of my sobriety and emotional recovery. Today I weigh 160lbs. I have completely reversed my type II diabetes and have never felt better about myself in every aspect, mind, body, and spirit. After a recent volunteer trip to Nepal, working with orphans in Pokhara, I have decided that nutrition is also what I want as a career. I am currently working towards developing a nutrition program aimed at addicts in recovery.

How long have you been plant-strong?  I have been plant-strong for only about 6 months, however in the last 2 1⁄2 years I have pretty much been a vegetarian.
What kind of meal really turns you on?  A salad made of Black beans, avocado, sweet corn, red onions, tomato, romaine lettuce, and kale. No dressing.
 Name one condiment you can’t live without: Guacamole!!!
What do you love about your kitchen?  My kitchen isn’t all that impressive. I do love my vegetable steamer/rice cooker.
When did your plant-strong “ah-ha” moment come?  I didn’t really have an “ah-ha” moment. I would say that it was simply the next step in my road to recovery. If I hadn’t had made the transition by now, I would have eventually.
If stranded on a deserted island, what one food and beverage would you have with you?  Avocados and water
Who is the one person you’d like to see plant-strong and why?  My brother. He is my twin, so naturally he and I are extremely close and I would love to share this with him.
Curly or Lacinato?  Curly All Day!!!

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Adonis Cake

Know someone sweet and spicy?

Well, we want to share with you one of our favorite sweet, special occasion treats –with an optional twist to kick it up a notch!

Adonis Cake

This is a chocolate cake for the gods –moist and chocolaty with dreamy, creamy Adonis frosting.  Rip’s wife, Jill, made this cake for Rip’s 49th birthday party and it was a smash!  The recipe comes from Jill’s aunt Betty and her wonderful eight-year-old grandson, Adonis.  

Prep Time: 10 minutes

Cook Time: 30 minutes

Makes one 9×9-inch cake

Ingredients

1½ cups whole wheat flour

3 tablespoons unsweetened cocoa powder

1 teaspoon baking soda

⅔ cup pure maple syrup

6 tablespoons unsweetened applesauce

1 tablespoon white vinegar

1 teaspoon vanilla extract

¾ cup cold water

Instruction

Preheat the oven to 350 degrees.  Set out a 9×9-inch nonstick cake pan.  In a mixing bowl, combine the flour, cocoa, and baking soda and mix well.  Add the maple syrup, applesauce, vinegar, vanilla, and water and mix well to combine.

Pour the batter into the prepared cake pan.  Bake for 30 minutes.

While the cake is cooking, make the Adonis frosting (recipe follows).

When the cake is done, remove it from the oven and set aside to cool.  When cooled, frost with Adonis frosting.

Rip’s Tip: If you want a two-layer cake, then just double the recipe –and frosting recipe below as well.  Then frost in between and all over both layers!  Want something sweet and spicy? Add a pinch of cayenne pepper to your frosting!

Adonis Frosting

Chocolate frosting of the gods!

Prep Time: 5 minutes

Makes about 2 cups frosting –enough for one Adonis Cake, plus a few taste tests

Ingredients

One 12-ounce package of silken soft tofu

¾ cup dairy-free, semisweet chocolate chips, melted

1 tablespoon vanilla extract

Instruction

Place the silken tofu in a food processor.  Add the melted chocolate chips to the food processor and blend.

Add the vanilla and blend until chocolaty and creamy.  Taste at this stage; if using grain-sweetened chips, you may want to add a bit more maple syrup –or not!  Trust your own taste.

Use immediately or refrigerate until ready to use. 

Rip’s Tip: Enjoy this recipe as a pudding as well! After preparing it, pour it into glasses, layer with sliced fruit, and refrigerate until ready to serve 

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What’s On Your PL8? – Francisco Polizzi

 

My name is Francisco Polizzi…

Before going into who I am and my history, I wanted to thank my beautiful wife for all the support on my lifestyle change. Without her creativity and willingness to learn plant-based cooking, I don’t know where we would be today. Together is the only way to succeed in anything. Also would like to thank my family for their support and respecting my lifestyle

I have been plant-based/plant-strong for 3 years. It started when my doctor noticed my high cholesterol and acid reflux in 2007, she wanted to monitor me with blood tests every four months. Every visit the doctor would prescribe me more and more meds.

Medication would show small incremental improvements on LDL cholesterol while still struggling with raising HDL and no improvements on triglycerides. By this time I am on three cholesterol meds and a prescription acid reflux pill. The acid reflux would still attack me at least once a week and heartburn was still there everyday. Also took on constipation due to the medications.

Having been married for only one year my wife and I thought we were eating healthy by eating home cooked meals and leftovers for lunch at work. Rarely hitting the fast foods, maybe once a week. Both of us were gaining weight at a constant rate. Both of us being frustrated as to why my cholesterol was so high and the weight gain.

Enough is enough, I was on a mission to figure out myself what was wrong. I watched constant documentaries, read books, and surfed the web for a cure. Nothing really grabbed my attention until a friend saw my frustration and mentioned Forks Over Knives on Netflix. That night my wife and I watched it and did it blow our minds. We both made a decision to start the next day.

The next day we watched The Engine 2 Kitchen Rescue which showed us the basics on what foods to throw away, how to read labels and how to shop for food.

So starts our plant-based lifestyle. Eating nothing that has eyes or has a mother as the documentaries say.

Being Plant-strong eliminates all animal products which are beef, pork, chicken, fish, milk, cheese, eggs, yogurt, refined or processed foods (including white rice, white sugar, white flour), and all oils.

Within two weeks, I have felt better and some weight started melting off. One month into my new lifestyle without the doctor’s knowledge I stopped taking my acid reflux and cholesterol medications as a test for my next blood test.

My next visit to the doctor 4 months later my acid reflux had been eliminated and my LDL and triglycerides were reduced and my HDL surprisingly went up! After my doctor told me the meds must be working, I explained to her my lifestyle change and I was not taking the meds. Being shocked as to my improvements, the doctor mentioned to keep doing what I am doing. My skin cleared up, hair and nails grow faster, my constipation completely went away.

One year later, my doctor said I now only need annual blood tests and she added a check for my liver, vitamin D, vitamin B12, and protein levels.

By this time I had lost a total of 40 pounds and feel as my ideal weight.

An additional two years later, have not felt better, not one attack of acid reflux and still at the same weight.

Here are my blood test results from 2012/2015:

Total Cholesterol 241/160 (-81 pts)

LDL 155/57 (-98 pts)

HDL 33/54 (+21 pts)

Triglycerides 409/162 (-247 pts)

Weight 180/140 (-40 pts)

Only negative to eating plant-based is you need to buy all new clothes.

My passion now it to spread the great news to help others. If you have any doubts on what type of food or want ideas please follow us on instagram/twitter @panchitosgrub

1. How long have you been plant-strong?

I have been Plant-strong now for 3 years. It was life changing. Never going back to the SAD (Standard American Diet).

2. What kind of meal really turns you on?

Most meals we eat I enjoy so much. What really gets me are Potatoes and Brussel Sprouts! I can live off of them.

3. Name one condiment you can’t live without:

LIME! If you can call it a condiment. Ask anyone who knows me and they will say I add lemon to most of my foods, water, desserts. I live the sour taste and the neutralizing benefits of acidity. Yes, like counteracts your body’s acid environment.

4. What do you love about your kitchen?

I absolutely love watching my wife create the wonderful full flavor dishes. The kitchen is what brings us closer together because we know how we are taking care of each others health and future.

5. When did your plant-strong “ah-ha” moment come?

There are two “ah-ha” moments

The first was about two weeks after I started plant-based eating. I started feeling better. My bloating after eating, burping, heartburn, acid reflux were gone. My bowel movements became much better. My waste line started shrinking because my intestines were being cleaned out of all the build up of fiber-less animal products.

My second moment was when I saw how easy it was to eliminate the animal products. It easily outweighs saying no to bad eating because I won’t suffer feeling sick later. Today I don’t miss any cheeses or steaks which used to be my absolute favorite.

6. If stranded on a deserted island, what one food and beverage would you have with you?

Potatoes and my daily morning smoothie (apple, banana, blueberries, chia seeds, ground flax seeds, spirulina powder raw rolled oats, six almonds, and water)

7. Who is the one person you’d like to see plant-strong and why?

Can’t pick just one. I would like everyone I know to at least try plant-strong for at least 28 days so they can feel and see for themselves how beneficial this lifestyle is and how great they will feel. Aside from alleviate many ailments most people suffer from.

8. Curly or Lacinato?

Love both, but we use Curly more. Kale-Yeah!

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Cranberry Polenta French Toast

Cranberry Polenta French Toast

This polenta French toast was created in honor of our Engine 2 Retreat participants who spent a week with Engine 2 in the hill country of Texas to learn about the plant-strong lifestyle. It serves its purpose as good ol’-fashioned comfort food!

Prep Time: 10 minutes

Cool Time: as little as 30 minutes to as long as overnight

Cook Time: 5 minutes

Serves 6 to 12

Ingredients

3 cups water

¼ teaspoon ground cinnamon

2 tablespoons pure maple syrup

1 cup polenta

1 cup dried cranberries (about 5 ounces)

Instructions

Add the 3 cups of water to a small pot. Whisk in the cinnamon and maple syrup very well, breaking up any clumps. Bring the mixture to a low boil.  Following the package instructions and using the suggested polenta-to-water ratio (some varieties are of a coarser grind and will absorb more water), whisk the water and slowly pour in the polenta. Cook, stirring rapidly, to keep the polenta from forming lumps. When the polenta has thickened like a nice porridge, stir in the cranberries.

Pour the mixture onto a baking sheet with a rim at least 1 inch high. Spread out the mixture to a thickness of less than ½ inch, making it as smooth as possible. Place a piece of parchment paper on the top of the smooth surface, and press the polenta flat. Allow the polenta to cool down, then refrigerate.

Once the polenta has set, you can unmold it onto a flat, clean surface. Cut it into even squares (or have some fun with a cookie cutter shape!!!), and then cut the squares into triangles. Over medium-high heat, cook the triangles on each side in a non-stick pan until they turn golden brown. Serve plain, with maple syrup or with fresh berries.

(Source: My Beef with Meat by Rip Esselstyn)

Rip’s Tip: Heat fresh or frozen berries (about 1 ½ cups) over high heat in medium sauce pan. Add ½ cup orange juice to the berries and allow to boil for about 5 minutes. Serve over warm Cranberry Polenta French Toast as is OR our it into blender and blend until sauce is syrup-like and then top Cranberry Polenta French Toast!

Have a great weekend!

Enjoy yourself out there…

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