Strawberry Sesame Millet

1 cup millet cooked in 2 cups soy milk.

Add some honey and frozen sliced strawberries at the end of cooking.

Top with toasted sesame seeds and a dash of cinnamon

RAW CHERRY CRISP WITH CHIA AND DATES

Serves 8

Ingredients:

• 2 pounds (about 8 cups) cherries, pitted and quartered
• 1/2 teaspoon pure vanilla extract
• 3 tablespoons orange juice, divided
• 1 cup pitted dates
• 3/4 cup slivered almonds
• 1/3 cup chia seeds
• 1 1/2 teaspoon ground cinnamon

Method:

Toss cherries with vanilla and 2 tablespoons of the orange juice. Spoon into an 8-inch-square dish and smooth the top. In a food processor, combine dates, almonds, chia seeds and cinnamon and process until coarsely ground. Pour in remaining 1 tablespoon orange juice and pulse until combined. Spoon chia mixture evenly over the top of the cherries and serve, or cover and refrigerate up to 3 days.

Nutritional Info:

PER SERVING:220 calories (70 from fat), 7g total fat, 0.5g saturated fat, 0mg cholesterol, 0mg sodium, 38g carbohydrate (8g dietary fiber, 27g sugar), 5g protein

Lentil Chili

Serves 8
1 large yellow onion, chopped
1 large red bell pepper, chopped
8 cups low-sodium vegetable broth, divided
5 cloves garlic, finely chopped
4 teaspoons salt-free chili powder
1 (16-ounce) package brown lentils (about 2¼ cups lentils)
2 (15-ounce) cans no-salt-added diced tomatoes
¼ cup chopped fresh cilantro

Heat a large pot over medium-high heat. When hot, add onion and bell
pepper; cook, stirring frequently, until vegetables brown and begin to
stick to the bottom of the pot, about 6 minutes. Stir in 3 tablespoons
of broth and continue to cook, stirring, until onion is soft and lightly
browned. Stir in garlic and chili powder and cook 1 minute, stirring
constantly. Add lentils, tomatoes and remaining broth. Bring to a boil,
reduce heat to medium-low and simmer, partially covered, 30 minutes
or until lentils are almost tender. Uncover and cook 10 minutes longer.

 

wholefoodsmarket.com/healthyeating

Stir in cilantro and serve.

Raw Apple Crisp

Serves 8
4 crisp apples, such as Honeycrisp, chopped
¼ cup orange juice
¾ cup pecan halves
¾ cup hazelnuts
¾ cup raisins
¾ teaspoon ground ginger
¾ teaspoon ground cinnamon
Put apples in an 8-inch square baking dish or 2-quart casserole dish.
Drizzle with orange juice, toss until the fruit is coated and smooth the
top. In a food processor, combine pecans, hazelnuts, raisins, ginger
and cinnamon and pulse just until chopped. Spoon the nut mixture
over the apple mixture and serve.

Add flavor without adding calories by using spices such as cinnamon,
nutmeg and allspice in desserts.
Need more inspiration?
Visit wholefoodsmarket.com/healthyeating.

Banana Quinoa Breakfast Bakes

Ingredients
Choose one of the below flour options (total ¾ cup):
Gluten Free Versions:
1/3 cup + 1 tbsp buckwheat flour and 1/3 cup gluten free self raising flour
¾ cup gluten free self raising flour

Wheat Options:
¾ cup whole wheat flour
¾ cup plain flour

2 tsp baking powder
A pinch of salt and baking soda
1 cup cooked quinoa, cooled (about ¼ cup dry quinoa)
1 cup mashed banana (about 2 medium bananas)
½ cup egg whites or 2 eggs or
½ cup applesauce for a vegan version
1/3 cup milk of your choice
2 tsp vanilla

Optional: added spices/mix ins or 2 tbsp honey/maple syrup/sugar if you like things sweet.

Instructions
If you haven’t already, cook your quinoa. Preheat your oven to 180°C/355°F and grease and/or line 3 individual ramekins/baking dishes or a small cake tin.
Combine your chosen flour(s), baking powder, salt, baking soda, quinoa and any other additions (if using).
In a separate bowl, combine your banana, egg whites, milk and vanilla.
Mix together your wet and dry ingredients, stirring until just combined.
Pour your mixture into your ramekins and place into the oven.
Bake for 30-45 minutes or until they are cooked all the way through and golden on top.

Servings 3,
Calories 397,
Fat 4.1g,
Carbohydrates 73g,
Protein 16.6g,
Cholesterol 1 mg,
Sodium 86mg,
Fiber 5.9g,
Sugars 8.2g

Mighty Muffins

 

http://engine2diet.com/recipe/mighty-muffins/

INGREDIENTS:

6 brown bananas, lightly mashed (leave some chunks)

1 large apple, grated

¾ cup water

3 cups oat bran

1 teaspoon baking powder

½ teaspoon salt

¼ cup walnuts, chopped or halved

¼ cup raisins

4 tablespoons sweetener

Juice of 1 lemon

INSTRUCTIONS:

Mix wet and dry ingredients in separate bowls. Squeeze the juice of one lemon onto the combined apple and bananas

Combine wet and dry ingredients into one bowl.

Pour into lined muffin tins or use silicone muffin bake ware and bake for 45 minutes or until golden brown on top.

Variations:

Bake the batter in a loaf pan, and enjoy hearty slices instead of muffins.

Add three thinly sliced pears or 1 cup of 70 percent pure cocoa chips to the batter.

Rip’s Tip: Make a double batch of these muffins and freeze half of them for a quick, on-the-go breakfast or a healthy snack.

Black Beans and Brown Rice Extravaganza

 

Serve with healthy chips or warm corn tortillas.

http://engine2diet.com/recipe/black-beans-and-brown-rice-extravaganza/

INGREDIENTS:

2 cans black beans, rinsed and drained

1 cup water or vegetable stock

1 tablespoon Bragg Liquid Aminos

1 teaspoon red chili powder

2 to 3 tomatoes, chopped

1 bunch green onions, chopped

1 can water chestnuts, drained

1 cup corn: fresh, frozen, or canned

2 red, yellow, or green bell peppers, seeded and chopped

1 bunch cilantro, rinsed and chopped

1 avocado, peeled and sliced

3 cups cooked brown rice

Salsa or tamari, to taste

INSTRUCTIONS:

Heat the beans with water, Bragg’s, and chili powder.

Chop vegetables and place in individual bowls.

To serve, place several big spoonfuls of brown rice onto large plates and ladle beans on top.

Add generous handfuls of chopped vegetables on top of the beans.

Add salsa or tamari to taste.

Variations:

Drizzle with E2 sour cream (see page 00).

Use pinto or kidney beans in place of black beans.

Macaroni Not Cheese

http://engine2diet.com/recipe/macaroni-not-cheese/

INGREDIENTS:

1 onion, chopped

1 cup cashews

1/3 cup lemon juice

1 1/3 cups water

1/2 teaspoon sea salt

4 ounce jar roasted red peppers, drained

3 tablespoons nutritional yeast

1 teaspoon garlic powder

1 teaspoon onion powder

16 ounces whole grain elbow pasta, cooked

INSTRUCTIONS:

Sauté onion on medium heat in non-stick skillet with a little water or low sodium vegetable broth for 5 minutes, until translucent.

In a food processor, combine the onions, cashews, lemon juice, water, and salt.

Gradually blend in roasted red peppers, nutritional yeast, garlic powder, and onion powder.

Thoroughly toss the sauce with the pasta.

Bake in the oven for 20 minutes until golden brown on top.

PLANT-STRONG BURGERS

“If it comes out a disaster, it is not a plant-strong burger, it is great ‘meat’ crumble for a plant-strong burrito! You just can’t go wrong”.

taken from http://engine2diet.com/recipe/plant-strong-burgers/

Step-by-Step Guide:

1 Pick your bean/lentil/peas (you will need 2 cups COOKED)

Black Beans

White beans

Kidney beans

Chickpeas

Lentils (any color)

Split Peas

(we’re sure any kind of bean you can dream up would work just fine)

2. Pick your starch (1 cup)

Dry Whole Wheat Bread Crumbs or whole grain gluten free bread crumbs

Uncooked Quick Oatmeal

Cooked Quinoa Cooked Millet Cooked Amaranth Cooked Buckwheat

Cooked brown rice. (you can also use a wild rice if you like)

3. Pick a vegetable (or a few vegetables) : dice them! If you pick more than one vegetable, you will want to decrease the amount you use, probably by at least half. So if you use carrots and celery – use 1 rib of celery and 1 carrot stick.

Celery (about 2 ribs)

Carrot (about 2 sticks)

Onion (about 1 small onion)

Mushrooms (about 1 cup)

Jalapeno (1 or 2 depending on how spicy you like things)

4. SPICE! Go to town with spices. Our general rule is just to evenly coat whatever we are making with the spice, or if using fresh herbs/spices start with 1/4 of a teaspoon and go from there. Because we’re not using any ingredients that can kill you like raw eggs or meat, go ahead and taste as you go!

Garlic

Basil

Oregano

Cayenne

Thyme

Cumin

Rosemary

Nutritional Yeast (which will give it a more cheese like flavor)

Black pepper

Curry powder (works well with chickpea burgers)

Turmeric (use a very small amount – a few dashes will do) works great with chickpea burgers.

We know that we did not list every spice (our apologies to the fans of certain spices left out) but really any spice you like will do just fine – get creative! Italian burgers? Mexican burgers? Jamaican-jerk burgers? Whatever you can dream up!

5. Liquid: 1/4 cup to 1/2 cup start with a 1/4 and add as needed.

Low Sodium Vegetable broth

Liquid from cooked beans.

Non dairy unsweetened milk

For a different taste you can try 1/4 cup of pumpkin puree, mashed sweet potato or butternut squash puree. If you opt to add a puree you may need to use less liquid overall.

6. Flax

Ground flax seed – combine 2 tbs of ground flax seed with 3tbs of warm water. Set aside and let it gel a little.

Now to make your burgers.

Pre-heat oven to 350

Have a cookie sheet lined with parchment paper ready to go.

1. Put cooked beans in a big mixing bowl. Mash them up – however you get the job done is the right way, personally we just use our hands.

2. Add your starch. You will want to mix the starch and the bean really well – we also use our hands for this.

3. Add your vegetables (you can cook them first if you like, dice them first and then put them in a pan with a little water or low sodium vegetable broth and cook them till the are done, no need to add any oil)

4. Add spices

5. Add liquid

6. Add flax. (be sure to follow instructions).

7. Mix every thing – you can use a spoon, but we just use our hands, because it’s just easier that way.

8. Form patties (see you were going to have to use your hands anyway).

9. Put patties on parchment paper lined cookie sheet.

10. Stick in oven for 15-20  minutes or until they are looking slightly crispy on the top. We generally like flipping them half way through.

11. Do a happy dance around your house while you are waiting for plant-strong burgers to cook. This step is absolutely necessary.

12. Take out, bask in your greatness for a minute.

13. Serve on a nice whole grain bun with all of your favorite burger accessories, grilled onions, grilled mushrooms, tomato,hummus, ketchup, mustard, really just go wild. You can also serve it on a nice bed of leafy greens. Also, serve with baked sweet potato fries, it will make for an even happier experience.

This should make 4-5 decent sized burgers or 8-10 smaller burgers. You can freeze them as well.

*Tips: Too crumbly? Add more liquid. Too watery? Add more starch.

Blueberry Dumpster Cobbler

The Engine 2 Diet

SERVES 6

My mother loves this recipe because it’s so easy to make. The Engine 2 crew calls it Dumpster Fire Cobbler because dumpster fires are one of the easiest fires we fight: contained, outdoors, and quickly extinguished with a pre-connected booster line on a hose reel. Easy deployment and easy clean-up, just like this cobbler!

Preheat over to 350 degrees.

Ingredients:

2/3 cup whole wheat pastry flour

1½ teaspoons baking powder

1 tablespoon vanilla

2/3 cup milk substitute

3 tablespoons agave nectar or maple syrup

2 cups blueberries

Instructions:

Combine flour and baking powder in a small bowl.

Combine vanilla, milk substitute, and agave nectar or maple syrup in a measuring cup.

Add contents of measuring cup to dry ingredients and mix until smooth. The batter will be runny.

Pour the batter into a non-stick 8-inch square pan. Sprinkle the blueberries over the batter. Bake for 45 minutes or until browned.

Savory Lentil Soup

 

This is a quick soup because the lentils can be served al dente. If you prefer them soupy-thick, cook them a little longer, stirring frequently. At Engine 2, we like the small green French lentils, but don’t forget to give the yellow, brown, and orange lentils a shot as well.

Serve with warm whole-grain bread or brown rice and greens.

INGREDIENTS:

1 onion, chopped

3 cloves garlic, minced

2 bay leaves

16 ounces lentils, rinsed and drained

32 ounces vegetable stock

2 cups water

1 teaspoon dried thyme

½ teaspoon ground white pepper

4 carrots, sliced

4 stalks of celery with green tops, chopped

4 cups spinach, chopped into 2-inch pieces

1 tablespoon white vinegar

INSTRUCTIONS:

Sauté the onion, garlic, and bay leaves on high heat in a large sprayed soup pot for 5 minutes, until onion browns.

Add the lentils, stirring for 3 minutes, until warm.

Add remaining ingredients and cook covered on low heat for 20 minutes, adding water as necessary to achieve desired consistency.

Add chopped spinach and vinegar and remove from heat. Let sit covered for a few minutes before serving.

Shepherds Pie

http://engine2diet.com/recipe/shepherds-pie/

 

Preheat oven to 400 degrees.

Ingredients:

3 Yukon Gold potatoes, cut into quarters

½ cup unsweetened soymilk

Cracked pepper to taste

16 ounces fresh or frozen green beans

2 onions, diced

8 ounces mushrooms, sliced

2 cloves garlic, minced

2 tablespoons fresh rosemary, chopped

2 cups cooked lentils (any color)

½ teaspoon ground black pepper

1 tablespoon Bragg Liquid Aminos

6 ounce can tomato paste

1 tablespoon vegetarian Worcestershire sauce

Instructions:

Steam potatoes for 15 minutes, until soft.

Drain and mash in a bowl with soymilk, rosemary and pepper.  Set aside.

Steam green beans for 7 minutes, or until bright green and still firm.

Sauté onions on medium heat in a large skillet for 5 minutes, until translucent

Add mushrooms, garlic, and rosemary to the onions. Cook for 5 minutes, until the mushrooms begin to release their juices.

Add lentils,  black pepper, and Bragg’s.

Stir in tomato paste and Worcestershire sauce, adding a small amount of water as necessary to combine ingredients.

Place the vegetable meat crumble mixture in a 10-inch cast-iron skillet or casserole dish.

Spread green beans atop mixture.

Spread the mashed potatoes over the top.

Cover with aluminum foil and bake for 30 minutes.

Remove foil and bake another 5 minutes, or until potatoes begin to brown lightly.

Variations:

Use frozen peas in place of green beans.

Use frozen peas in place of green beans.

Spelt Blueberry Pancakes

 

This recipe was created by one of the Engine 2 participants, Anthony Salerno, who makes these for his daughter, Ella. He then freezes the leftovers for future quick breakfasts or late-night snacks. This recipe is for a double batch.

INGREDIENTS:

· 2 cups spelt flour

· 2 cups oat flour

· 2 tablespoons baking powder

· 4 tablespoons ground flaxseed meal

· ½ teaspoon salt

· 3 ½ cups low fat soy milk

· 4 tablespoons applesauce

· 2 tablespoons agave nectar

· 1 tablespoon vanilla extract

· 2 cups blueberries

INSTRUCTIONS:

Whisk the flours, baking powder, flax meal, and salt together in a large bowl.
Combine the wet ingredients in another bowl.

Form a well in the center of the dry ingredients and add the wet ingredients. Stir the batter just until the dry ingredients are thoroughly moistened: it will seem very thin, but it will thicken.

Let the batter rest for 15 minutes (spelt flour takes a little longer to absorb liquids). If you can’t wait, your pancakes won’t be as crisp.

After the batter has rested, fold in blueberries.

Heat a dry skillet until a drop of water dances on its surface. Spraying the skillet once should allow for three batches of pancakes.

Ladle a large scoop of batter into the pan. Several pancakes can be cooked at once if you’re using a large skillet.

Cook until the batter begins to bubble and the bottom of the pancake is golden.

Flip and cook on the other side until both sides are golden.

Healthy Eating Handbook from Whole Foods

http://wholefoodsmarket.com/sites/default/files/media/Global/Healthy%20Eating/WFM-Healthy-Eating-HandBook.pdf

Blueberry Superfood Muffins

Recipe from Panera Bread

https://www.panerabread.com/en-us/recipes/blueberry-superfood-muffins.html#utm_source=j0114&utm_medium=em&utm_campaign=c114

prep time: 15 mins

cook time: 20 mins

Ingredients

Serves 12

· ½ cup old-fashioned rolled oats

· 1 cup + 1 tablespoon all-purpose flour

· ¼ cup yellow cornmeal

· ¼ cup flaxseed meal

· 1 tablespoon baking powder

· ⅛ teaspoon salt

· 1 cup walnuts

· ½ teaspoon ground cinnamon

· 3 tablespoons canola or vegetable oil

· 1 egg

· 1 cup low-fat buttermilk

· 2 tablespoons unsweetened applesauce

· 1 cup fresh or frozen blueberries

· ¼ cup sugar

Heat the oven to 400°F. Coat a 12-cup muffin pan with cooking spray.

Buzz the oats in a food processor until ground to the texture of coarse flour. Transfer them to a medium bowl and stir in the 1 cup of flour; the cornmeal, flaxseed meal, baking powder, and salt; and 2 tablespoons of the sugar. Set the flour mixture aside.

Combine the walnuts, the cinnamon, 1 tablespoon of the oil, and the remaining 2 tablespoons of sugar and 1 tablespoon of flour in the food processor; grind with short pulses until coarsely chopped. Set the nut mixture aside.

In a small bowl, stir together the egg, buttermilk, applesauce, and remaining 2 tablespoons of oil. Add this to the flour mixture and stir briefly. Fold in the blueberries just until the batter is moistened (a few lumps will remain).

Spoon the batter into the prepared muffin cups until each is two-thirds full. Sprinkle the nut mixture over top. Bake until the tops are lightly browned and a toothpick inserted in the center of a muffin comes out clean, 15 to 20 minutes.

Cool the muffins in the pan on a rack for 10 minutes. Remove them from the pan to cool completely on the rack.

Tip: To make these muffins even more super, add 2 tablespoons of heart-healthy chia seeds along with the walnuts. Look for chia seeds near the other nuts, seeds, and grains in the natural-foods section of your supermarket.

Calories	Protein	Carbohydrates	Fat	Cholesterol	Sodium	Dietary Fiber
200 cal	5 g	23 g	11 g	19 mg	177 mg	2 g

Kale Apple and Orange Salad

 

4 – 5 cups Kale de-stemmed and sliced

1 apple cored and chopped

¼ cup sunflower seeds

¼ cup pumpkin seeds

¼ cup sliced almond

Dressing

2 tblsp greek coconut yogurt

1 tblsp organic coconut milk

1 tblsp apple cider vinegar

1 ½ tblsp honey

2 tsp orange zest

1 tblsp organic extra virgin olive oil

Combine dressing ingredients and blend. Set aside.

Place kale in bowl and add dressing. Massage the dressing into the kale. Add all other ingredients and toss to mix. Serve and enjoy!

Flusing Juice

 

1 large cucumber

3 apples

1 – 2 inch ginger root

1 burdock root

Juice all ingredients, strain and enjoy!

Bean and Quinoa Soup

Adapted from Dr. Fuhrman’s recipe

Adapted from Dr. Fuhrman’s recipe

Serves: 4

· 1 medium onion, chopped

· 1 organic green bell pepper, chopped

· 4 cloves garlic, minced

· 1 cup chopped fresh organic tomato

· 2 teaspoon ground cumin

· 1 tablespoon turmeric

· 2 tablespoons chili powder

· 1/4 teaspoon crushed red pepper flakes

· 1/2 cup quinoa, rinsed

· 3 large organic carrot, chopped

· 5 cups organic vegetable broth

· 1 vegetable bouillon added to 1 cup water

· 1 1/2 cups cooked black beans or 1 (15 ounce) can Eden organic black beans

· 1 can organic butter beans

· 4 cups organic baby spinach

· 1/4 cup chopped cilantro

In a soup pot, heat 2-3 tablespoons water, add onion and green pepper and water sauté until tender, about 5 minutes, adding more water if needed to prevent sticking. Add garlic and sauté another 30 seconds, until fragrant.
Add the tomato, cumin, chili powder, turmeric and red pepper flakes and cook for 2-3 minutes, until tomatoes soften. Add carrots bouillon and vegetable broth, bring to a boil, stir in the quinoa, reduce heat, cover and cook for 10 minutes. Add black beans and butter beans. Continue cooking until heated through and quinoa is tender, about 10 minutes. Add spinach and stir until wilted.
Remove from heat and stir in cilantro

Free Health Tools & Calculators

http://www.incrediblesmoothies.com/tools/

 

Know your health numbers using the following tools to calculate your BMI, ideal weight, recommended daily calorie intake (to maintain your weight or lose weight), calculate your protein intake requirements and find out how many calories you burn when you work out.
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- Use this calculator to find out what your ideal body weight is.
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- Use this calculator find out how many calories you should consume each day. You will also see daily calorie recommendations for weight loss.
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- Use this calculator to find out how much protein you should be consuming each day based on your ideal body weight.
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- Be sure you are getting adequate iron from your diet using this chart.
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- Cron-o-Meter is a free software and website that allows you to quickly and easily keep track of your food intake and manage your weight. Find out how many calories you consume each day as well as your fat, protein, vitamin and mineral intakes. I highly recommend you use this tool to keep track of your diet and ensure that you are getting adequate nutrition from your diet.

My Blueberry pie Smoothie

 

1/2 cup coconut yogurt

3 heaping spoons of banana powder or 1 large banana

1 passion fruit

handful of blueberries

1/2 to 3/4 cup vanilla almond milk

3 heaping spoons flax seed

2 tblsp walnut butter or handful of walnuts

 

Blend all ingredients and enjoy!