Rip Esselstyn's Blog, page 23

No Time to Cook Plant-Strong Meals?

No matter where I am and what I am doing, people always ask me, “Where do you find the time to prepare and cook plant-strong meals?” The reality is that between the freezer section and leftovers, dinner is never a difficult meal to pull off. Plus, with my new copy of The Prevent and Reverse Heart Disease Cookbook (Ann Crile Esselstyn, Jane Esselstyn, Avery 2014), I’ve been able to create even more delicious and fun dishes that require little or no time.

But, remember that the most helpful tool for being plant-strong is being PLANt-strong. It takes some organization to plan a menu, then, shopping list. If you can plan a four week menu, you kind of get an idea of what you will be eating, with few repeats. Batch cooking also helps tremendously.

Here are a few tips which work for me

Dinner Time

Here are the specs for this delicious dinner. Let me say that it helps to be a “batch” cooker, because I can easily pull things from the freezer for back-up.

Antipasto: A crudite of cucumbers, baked Dutch potatoes, grape tomatoes, steamed kale, two tablespoons of hummus and some whole wheat pita bread seem to be perfect. Arrange everything on a bread plate, and make one for each person having dinner. Quick, easy, delicious.

Note: When kale comes into my house, I strip it, give it a massage and either sauté or steam it as soon as I get home. It is easier to store a container of cooked kale than it is to store a fresh bunch of kale. Keep it in an air-tight container, and use it for various meals, etc.

Main Course: The rice cooker is busy making enough rice for the week. The steam basket in the rice cooker is getting some broccoli ready for dinner. When everything is done, I get a bowl and stuff it with rice, kale and veggies. A healthy sprinkle of nutritional yeast with some hot sauce, and dinner is a hit!

Note: Making rice for the week (or as long as it lasts) is a great time saver. You can use cold rice as a salad topper, sprinkle it on your fruit, or, have it ready as a side or main dish.

Dessert: Grab a ten ounce bag of frozen mango. Throw it in the Vitamix® (or a food processor, or a standard blender) and add about an 1/8 of a cup of almond milk (unsweetened), and make some mango sorbetto. It is the best dessert. Creamy and dreamy.

Note: If you want perfect “scoops” of the mango sorbetto, remove it from the blender, and place it in a food container. Put the container in the freezer for about 30 minutes…when you remove it, you can then use an ice cream scoop and make perfect scoops of this delicious dessert. Your friends will be impressed. Garnish with some sprigs of mint or diced, fresh mango.

The reality is that I spent ten minutes making dinner. It took me more than twice that to eat everything. My point, always, is that, preparing plant-strong meals doesn’t have to be a huge undertaking that ends up being a distraction and deterrent to your health goals. It should be fun to do, and fun to eat.

NOTE: My husband and I usually get home at the same time. In the time that it takes him to walk our puppy, I can make dinner.

You might need some scaffolding in place, and that is mostly steaming and prepping rice and veggies for the week. Keep the fun in what you do, and you will always have time for yourself!

Plant-strong!

Here’s a fun and easy recipe for sweet potatoes and beans. You might want to even serve it on a bed of steamed kale.

Sweet Potato Ole

When I buy potatoes, I cook them all at once and have them on hand for making main dishes, potato salad, and even snacks. Here’s a fun recipe you might want to try. It will be a favorite for everyone.

One medium sweet potato or yam

½ cup of fresh salsa (add some finely cut pieces of pineapple)

¾ cup black beans (cooked)

¼ sliced avocado

Cook the yam in the microwave. When finished, let cool for five minutes. Cut in half. Cover with beans and salsa. Top with avocado slices. Maybe, for color and flavor, add some corn (frozen works great).

Let the sweet potato be the focal point of your dinner.

Buen Provecho!

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The Truth, Until You Know Otherwise

HERE IS MY PLANT STRONG STORY: “You only believe in what you think is the truth, until you know otherwise…”

I grew up as most Wisconsin kids did. I ate the foods that we all thought were good for us to eat. Some of my first words were “ham-ferfer & fri-fri” at the McDonalds drive thru window. We had cookouts and roasted hot dogs over campfires. We ate home-cooked meals, and yes lots of cheese (it is Wisconsin). I thought that “Milk Does a Body Good!” And, I really enjoyed eating steaks, burgers, brats, chicken, eggs, and of course bacon! Organic wasn’t the trend back then. Grass-fed and free range were not terms being thrown around. And yes, back then, we knew what we were doing. At least, that’s what we believed in…

I wouldn’t trade those experiences for anything in the world. Because it’s those experiences that now motivate me to eat the way I do.

I have never pushed the “anti-animal diet.” In fact, I used to advocate for the high protein, animal-based nutrition plan like every other person who reads a Muscle & Fitness Magazine. Yeah, I also ate fruits and vegetables, but like most MEAT HEADS, all I cared about was how I looked in the mirror and whether or not my muscles were beach worthy. If cellphones had cameras back then, I would have taken nothing but selfies in t-shirts with no sleeves. Just ask my high school and college wrecking crew.

I started playing football in 2nd grade and continued until I was a senior in high school. I wrestled in middle school and made varsity as a freshman @ 125lbs until I hurt my back and developed degenerative disc disease. I ran track for 4 years all through high school and continued through college. After high school I picked up bodybuilding and competed in 2 shows. And, after college I played on 2 semi pro football teams. I wasn’t the best athlete, but I worked my tail off to be the best I could. Needless to say, playing sports and working out became my identity, and still is.

Working out, playing sports, being a Personal Trainer, eating healthy are all things that I have always promoted. I did go through a phase to find myself, as most men do (and most boys never come out of). I came out of it with a sense of clarity, a new perspective on life, health, and my own body. I found out that what I once believed in, was something that was actually killing me.

At 21 I was 190lbs, 6% body fat, and at my height, technically obese. After doing my last bodybuilding show my health took a turn for the worse. I was eating all the foods that I thought I should have been eating, and still was on high blood pressure medication. I drank whey protein shakes like water because that’s what I thought I should be drinking, and yet I developed Ulcerative Colitis.

I didn’t understand, because I didn’t know otherwise.

After finding out that I would have to take an $800 per/month horse pill for the rest of my life, I started to question everything. Do I take the risk of losing my colon or having a 30% higher chance of developing colon cancer by the age of 30?

Well, I found out that the foods I was eating (specifically whey protein, eggs, & dairy) were actually causing the symptoms. That was a huge blow to my set of beliefs. I had a decision to make: Continue doing what I originally thought was right? Or, try this new path?

It’s been 4.5 years. I AM SIGN & SYMPTOM FREE! I don’t take medicine for high blood pressure or Ulcerative Colitis. I don’t get sick. I am not deficient in any nutrients. And, I don’t have any pain in my low back from degenerative disc disease.

I am now 31. I am the strongest, fastest, and the healthiest I have ever been. I don’t do whey protein shakes. I don’t eat eggs. And, I don’t eat meat (because I choose not to). This is now what I believe. Not because it’s a fad. Not because I have canine teeth. NOT because it’s what cavemen did. But, because I KNOW it’s the healthiest way to eat!

This is my truth, at least until I know otherwise…

Jeffrey Winzenried, Owner – The Monkey Bar Gym Milwaukee, Wisconsin

http://www.facebook.com/monkeybargymmilwaukee

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Well, Hello, Salad Bar

In the grocery store world, most salad bars are yours until about 8:00 PM. Even if you have had a busy day, dinner can be a reality by hitting the salad bar before you head home.

Getting dinner at the salad bar can put you in control of what you will make. And, if you have young children, this is a great way to get them involved with “meal planning on the road.”

I am not going to say that this is the most practical thing to do, BUT, it is often a safe and plant-strong™ resort for me. The salad bar. Sometimes, you just need a smidgen of something and you are short on time. Perfect solution is the salad bar where you can plan an entire dinner, a delicious three-course meal, in fact.

Salad bars are replenished several times a day. Maybe your grocery store has vegetables trays in the produce “cold-pack,” but they are usually wrapped in plastic and a few days old. Better to resort to the salad bar…and here’s an insider tip: If something is low in supply, you can always ask a team member to restock what’s missing…kale seems to be in high demand these days.

You’re in a hurry. You want to eat well. No worry, no sweat. Head to the salad bar. Here are a few suggestions to make a delicious dinner, courtesy of the salad bar:

Salad: this is almost a given. A wide variety of greens (kale, arugula, mixed greens, spinach,, etc.) creates a good base for the salad. Other additions can be the bounty of raw veggies, I love shredded carrots, mushrooms, peas, etc. For the bean factor? I pack those in another container so that I can rinse them off when I get home. Generally, they are salted, so I strongly suggest rinsing the beans. They have been sitting in a salted brine all day, and rinsing them in hot water is a good way to go.

As for dressing? I am a lemon or lime juice kind of gal, so I always pick up some extra of each so that I have a juicy salad dressing. Use a reamer or lemon press to get out every last ounce of the juice.

Oh, and you can also use the salad as the perfect filler to make collard wraps! Not to mention a perfect stir fry, or shall we say, “stir-steam.”

Soup: With fall temps before us, nothing quite hits the spot like a hot, fresh soup. When you get to the salad bar, start with the “three aromatics,” which are celery, onion, and carrots. These lend the delicious flavor you are looking for. I often make my own broth from this combo. I like to add minced kale, fresh corn, and potatoes. And for a kick?

Well, the Engine 2 Hummus (red pepper) is the perfect flavor kick. Use a half-container, and mix well into your soup mixture. All you need to do is boil then simmer, and you have a perfect soup. And as a garnish? A dolyp of Engine 2 Hummus is perfect.

Another great soup garnish? I love to cut Engine 2 Tortillas into thin strips (1/4 inch) and bake in the oven at 350 degrees for about 5-8 minutes. They curl up nicely and make a great, crunchy garnish for your soup or salad.

Dessert: Fresh fruit abounds at the salad bar. And, you do not need a lot of it to make a delicious compote. You might have to cut the fruit into smaller pieces, but some fresh pineapple, berries, and citrus is a great way to start. Head over to the dairy, yes, the dairy department and pick yourself up some “Soy Delicious” sugar free, plain yogurt. Mix it in with the fruit. Make sure you chill it (I usually make this first, as I love how the flavors mingle).

If you are looking for a hot dessert…a fruit crisp is SO easy. Some lemon juice mixed with a half cup of oatmeal, some cinnamon and a few tablespoons of applesauce will create a great “crumb” mixture. Put the fruit in a small baking pan. Cover with the crumb mix, and bake in a 350 over for about 25-30 minutes. It will caramelize and taste delicious.

Closing Comment: Is this the most practical thing? If it is a tool to help you maintain your plant-strong™ status in life, then I do not think you can put a price tag on it at all. You’ll end up buying about 24 ounces of fresh, delicious, fodder for your Engine 2 dinner. It might run about $10-14 dollars, but that is a lot of food, and will easily feed two people. It’s cheaper than eating out, AND you are in total control of all ingredients.

With a dinner like this, you’ll have more time for you…fitting in a yoga class, going for a run, calling a friend, whatever, maybe even laundry!

In the meantime, tell me what your salad bar dinner would look like!

Yum, a delicious and easy plant-strong™ dinner…

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New Book from Forks Over Knives

The acclaimed documentary, Forks Over Knives, had me at the first frame. I was locked into the message of the film as soon as it began. That was almost five years ago. What’s amazing is that the film has sustained itself and created a swell of plant-based awareness throughout the world.

I saw the director’s cut of the film at the inaugural Engine 2 Retreat (then called immersions) in Austin. I loved the film so much, that I saw it four nights in a row. And, each time, I kept learning more and more. By the end of the retreat’s week-long program, the film helped to seal the deal for me about following a plant-strong lifestyle.

One of the things that I loved best about the film was the interactions between physicians Alona Pulde and Matt Lederman, and their patients. I kept thinking, “I want Drs. Pulde and Lederman to be my physicians!” Their blend of extreme caring and scientific knowledge was a bright light for me.

But now, with their latest book, THE FORKS OVER KNIVES PLAN, it’s like having them make a house call right at your door. The book, a Touchstone book, published by Simon and Schuster is co-authored by Marah Strets and FoK producer, Brian Wendel. It is rich in content and contains more than 100 delicious recipes!

With a strong foundation into the science of plant-based eating, the book outlines everything you need to do, week, by week to get on the path to following the Forks Over Knives Lifestyle. Throughout the book, you’ll also find sections called “Getting Personal,” where you hear, first hand, anecdotes from many amazing people whose lives have been changed by following Drs. Pulde and Lederman’s plan.

Recipes have been developed by seasoned pros, Chef Darshana Thacker and Chef Del Sroufe. With more than 100 recipes to chose from, your palate will be graciously entertained by these creative and easy recipes. Step-by-step instructions will have you meeting success in the kitchen, which will have you meeting success as you embrace this new, healthy lifestyle.

I see the book as a great complement to others in my plant-strong arsenal of healthy books. I think its content dovetails nicely with my own plant-strong foundation which started with Engine 2.

I’ll agree with Rip on this one, and also give the book a “big, plant-strong thumbs-up.”

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Plant-Strong In College

Being in college can be tough enough without trying to figure out how to go plant-strong.  One of the Engine 2 interns has tackled the topic in this amazing eBook.  Not just for college students, this practical guide has great information for everyone.  We hope you will take a look.  Being Plant-Strong in college doesn’t have to be difficult.

Kudos to E2 Intern Katherine for putting together such a handy guide!

Download the Plant-Strong In College PDF here

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Shopping on a Shoe String, Plant-Strong Style

The debate still continues, “How can you afford to eat plant-strong foods, when vegetables are so expensive?” The myth that prevails about the expense of eating healthy is just that, a myth. When you compare the price of a bag of brown rice to a piece of animal protein…the rice wins, hands down. And, I always say to those who will listen, “A plant-strong diet is far more cost-effective than a day in the hospital.” That usually draws some attention.

For many years, I led tours at local grocery stores that focused on saving money while you shop. I have taken those tips, and streamlined them to meet the structure of being plant strong.

Here are a few tips which I think will help you cruise the aisles with confidence, and with more money in your pocket!

Plant-Strong Shopping Tips

-Plan a weekly menu of what you will eat. From that menu, you draw your shopping list. You can create four, weekly menus, and rotate them so that you do not get bored.

-Make a list and stick to it! Simple as that. Do not allow yourself to become in awe over a shopping display of neatly organized cans of something you do not eat. “Never leave home without a list.”

-Visit the bulk area. You can get everything you need from beans, dried fruit, vinegars, spices, and even nut butters. What I like about the bulk area is that you get what you only need, and there is little waste. When you are not paying for packaging and other incidentals, the cost of any product is generally reduced. Always check the “unit” price to measure the best bargain.

-Buy by the case. If you are at a Whole Foods Market® they generously offer a discount of 10% of all case purchases. That is a great savings. If you do not think you can use an entire case, share it with a friend or neighbor.

-Use coupons. There are enough circulars in the world to surf for coupons for things that you use. The reality is that you only use coupons for items you truly use. If you are a shopper at WFM, their “Whole Deals” coupon booklet is amazing! You can also find manufacturer’s coupons at the website of your favorite product.

-Buy produce that is in season. Whether you hit the local farm stand or the supermarket, buy seasonal. And, if a produce center or a conventional grocery store is where you shop, check for produce bargains. Frozen veggies are also a great option and offer as much, if not more nutritional value.

-Review and study sale fliers. You save time doing this, because the majority of items are things that do not cross your plant strong lips.

-Buy private label or generic. HUGE savings on things like cereals, canned vegetables, condiments, etc.

-If you buy in bulk, then cook in bulk. Making your favorite plant strong dish. Storing it in a plastic container ready for the freezer is perfect sense for making delicious foods. You’ll always have something at the ready for dinner. I cook a pound of rice in the beginning of the week, then bag it into four containers, so that we have rice at the ready.

-Plant an herb garden. I do not have a green thumb, but I do have an herb garden on my window-sill. I snip my heart away and add fresh herbs to many dishes. Herb plants pay for themselves almost overnight.

Lastly, if you are going shopping? Eat before you go! Shopping on a full stomach with a list in your hand will keep your checkout total at an all time low. Take your water bottle with you, and hydrate as you shop.

I spend $400 a month on groceries for me and my husband. We eat well. Loads of veggies, pasta dishes, rich salads, and more.

Lettuce hear from you! Tell us how you save money while shopping?

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Green Chile Soup

This is a quick and easy soup for those who like soup with a bit of a kick!

6 cups water or unsalted vegetable broth

1 pound of Hatch Chile Peppers or other green chiles coarsely chopped

1/2 cup red onion coarsely chopped

1 package firm tofu cubed or substitute 1 – 15oz. can cannellini beans drained

2 cups chopped curly kale or red kale

1 cup green salsa

2 tablespoons cumin

3 cloves garlic, minced

1 teaspoon black pepper

Instructions:

Preheat oven to 425 degrees.

Drain and cube the tofu, arrange on a foil lined cookie sheet and sprinkle with 1 tablespoon cumin and 1/2 teaspoon black pepper.  Bake for 30 minutes. If you are substituting beans for the tofu, skip this step and add all the spices to the broth/water instead.

While the tofu bakes, prep the peppers, onions, kale and garlic.

Add peppers, onions, salsa and garlic to the 6 cups of water or broth in a saucepan.

Add the remaining spices to the pot.

Simmer the soup on medium heat for 20 minutes.

Add kale and the tofu or the beans and remove from heat.

Cover and let the soup rest for 5 minutes then serve.

Garnish with sriracha, nutritional yeast or green onions.

Serves 4

 

 

 

 

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Ann and Jane’s New Book

My dance card to following a plant-strong diet started by reading Rip’s first scribe, THE ENGINE 2 DIET (Grand Central Life & Style, 2009). If you saw my copy five years after its purchase, it is dog-earred, has sticky notes on many pages, and best, is that it has inscriptions from Rip, Jane, Ann, and Dr. Esselstyn. I love this book so much that I have never allowed anyone to borrow it. It stays with me at all times.

To say that THE ENGINE 2 DIET turned my life around is an understatement. It’s not just the diet, but the science and the anecdotes in Rip’s book that have created a new back-drop for me. Last year, Rip published another NEW YORK TIMES bestseller, MY BEEF WITH MEAT. Again, another book filled with plant-strong compassion, scientific data, and easy-to-follow recipes. His sister, Jane Esselstyn, worked closely in plotting plant-strong recipes for the book. The recipes’ wholesomeness and simplicity were a draw to me, and many others. It, too, became a NEW YORK TIMES bestseller.

And while Rip’s dad, Caldwell B. Esselstyn, Jr., M.D. authored PREVENT AND REVERSE HEART DISEASE (Avery, 2008), that book is perhaps the cornerstone of plant-based, whole foods eating. The recipes in Dr. Esselstyn’s book were all created by Rip’s mom, Ann Crile Esselstyn. Again, basic and easy-to-follow recipes that pack a plant-based punch.

It only seemed natural that the next adventure was for Ann and Jane to write a cookbook together. I’ve been to many lectures given by Ann and Jane, and it always seemed that the number one question was, “When are the two of you going to write a cookbook together?” This dynamic and innovative mother-daughter duo have brought plant-based cooking to a new level. Out today, their new book, THE PREVENT AND REVERSE DISEASE COOKBOOK (Avery, 2014) is packed with more than 125 recipes. And, did I mention that if you are a visual learner, the photos of their dishes each speak a thousand words?

I got to preview the book, and fell in love at the first page. Warm stories about family members and friends will warm your heart. And new and creative recipes will add an arsenal of new dishes to the table.

The Esselstyn family has created a quadfecta in plant-strong cooking and eating by writing these amazing books! If I were you, I’d run to your local bookstore and get Ann and Jane’s new book, and if you don’t have the others, I’d get them all.

We seldom get the experience in life to create change. Let the Esselstyn family be the catalyst to your life’s change to start eating more plants today, and feeling better!

As Rip would say, “You. Can. Do. This.”

Get your copy today!

http://www.amazon.com/gp/product/1583...

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Hatch Pepper Breakfast

We love Hatch pepper season! These delightful peppers are only available for a short time each year.  Look for them at your market today! Great flavor and a little heat make them perfect for so many summer dishes!

Hatch Pepper Breakfast

2.5 cups water

1/2 cup rolled oats

1/2 cup corn meal (polenta)

1/2 cup roasted green chile salsa

1/4 cup nutritional yeast

1 Hatch pepper diced

1/2 cup lacinato kale shredded

1/2 cup diced tomatoes

2 tablespoons chopped cilantro

2 tablespoons Engine 2 Roasted Red Pepper Hummus

Dash of smoked paprika

Drizzle of your favorite hot sauce – we love Ninja Squirrel Sriracha!

Stir oats, cornmeal and salsa together with water and bring to a boil.  Reduce heat to low, then add nutritional yeast, kale and hatch pepper, simmer for 5 minutes or until thick. Serve with tomato, cilantro and hummus, sprinkle on some smoked paprika and add a drizzle of hot sauce. Makes two servings.

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Where Did the Summer Go?

 

Vacation is over. I am not sure where my summer went, but it evaporated. I’d like to bottle a summer from my third-grade, where little did I know that I was a triathelete-in-training, because I swam, rode a bike and ran every day.

One of the things that I scoped out during the summer was handling healthy food options while road tripping to your destination. We live outside of Philadelphia, and head to the Eastern Shore of Virginia every summer. It’s a four hour drive, and convenience stores have upped their game for those of us who eat plant-strong.

If you’ve been to Chincotague Island, you know that it is a sleepy place and people are still waiting for healthy food trends to arrive. This was evident in my panic when I realized that I did not bring nutritional yeast with me. We do a lot of cooking when we are away, and if you live plant-strong, for me, cooking without “nooch” as it is affectionately called, is like cooking without water when you want to boil potatoes. I scoped the Island, went to drugstores, but to no avail. Mustard and hot sauce were a good substitute, but, I missed that cheesy flavor that nooch brings to the table.

So, my advice is simple. DO NOT FORGET TO PACK NUTRTIONAL YEAST. And, my other advice comes in the form of what plant-strong foods there are in convenience stores for you to enjoy!

Ten Foods to Grab Along the Road

1. Fresh fruit is everywhere. Have an orange, apple, or banana for a refreshing snack. I was surprised that packaged grapes and blueberries were also part of the selection.

2. Ready-made salads. They might not be your salad ideal, but they will be packed with fresh veggies. Just make certain to check the expiration date. Head over to the deli section and ask for a few fresh slices of lemon wedges—makes a great dressing. Mustard packets are also a good substitute.

3. If drive-thru is your thing, do not lose hope. Again, skip the burgers and fries, and order a garden salad. And fast food places always have lemon for your salad dressing.

4. Fast-food plain baked potatoes. Get a potato, and a salad. Top the potato with the salad. It will be super tasty. And that potato is satisfying and packed with Vitamin C!

5. If pizza is your thing, give this a try. Now, mind you, in the ideal plant-based pizza world, there would be a whole wheat crust. If that isn’t being offered, order a pizza “hold the cheese,” add broccoli, onions, peppers, olives, and any other veggies that will add color and texture, as well as taste, to this delicious pizza. Remember, no oil.

6. Frozen yogurt shoppes are popping up everywhere. Hold the swirl of vegan frozen stuff, and opt for just the fresh fruit at the “fixings bar.” The vegan “screams” are loaded with sugar. And, you can really make a great fruit salad, loaded with peaches, mangos, berries, and more.

7. Cool, clear water. Did you know that on the “soda fountain machine” there is a white button that you can push for a nice glass of cool water? And on some of the newer machines, you can even find seltzer? Plus, it’s almost always free! Fill your water bottle to the top!

8. Skip the Joe. It seems as though herbal teas have made it to the coffee bar of most convenience stores. Grab your favorite tea bag and enjoy a cup of herbal tea for the road.

9. Need something crunchy? Those individually wrapped carrot and celery packages look as though they would fit the bill. Avoid the dressings.

10. At the Deli Counter instead of getting that veggie hoagie, ask for “everything in a bowl.” A nice fresh salad just might be a great addition to your day.

Getaways are always fun, and you may as well eat healthy foods so that you enjoy your excursion even more.

On our recent trip, there was no kale at the one grocery store in town. The only place where I found kale during our stay was as a garnish on dishes while eating out, and yes, I ate everyone’s kale.

Happy trails!

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