Tuesday, December 06, 2005

HEALTHY FAST VEGETARIAN SOY RECIPES

VegetarianHealthRecipes

VEGETARIAN! HEALTH! RECIPES! VEGETARIAN FOOD & HEALTH RECIPES! SOY RECIPES! FAST & EASY VEGETARIAN SOY RECIPES! "…it is prudent to recommend soy protein foods to promote heart health." American Heart Association. Using NON-GMO SUPERSOY VEGETARIAN "BEEF", VEGETARIAN "CHICKEN", VEGETARIAN "GROUND BEEF", & SOY ONION BROTH. ALL 100% VEGETARIAN. USE YOUR OWN SOURCE, OR BUY AT HTTP://VITAMARK.COM/697762 (Referral code 697762 needed to shop.) HEALTH VEGETARIAN RECIPES WITH SOY.


HEALTHY FAST VEGETARIAN SOY RECIPES


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Contact patcrosby@gmail.com
Skype UNIVERSALPAT


Email for tasting demo information & locations. Or how to set one up yourself to promote healthy eating in your family and community.


ONOLICIOUS!!!!


(Hawaiian for UMM UMM GOOD DELICIOUS!)




10 MINUTE ROCKET SCIENTIST CHILI WITH SUPERSOY VEGETARIAN BEEF

Rocket Scientist Chili (vegetarian)



Named by Chef Calvin.

If you can open a can, you can make this quick and easy chili in 10 minutes! Coming home from a hard day at the office, kids need dinner, you're tired and ready to sink! Make this fast quick nutritious meal in 10 minutes. Cook up enough for several days, and you are ready to go!

Incredibly EASY TO MAKE . Would you believe 10 minutes! Feed your whole brood in less time than it takes to get some of those fatty greasy fattening fast food things. Things that are hard on your budget and your body!

KIDS LOVE ROCKET SCIENTIST CHILI!


You don't have to be a kitchen rocket scientist to make this incredible fast meal!

Don't worry, you full-on cooks can make your usual all-day chili. Just stir in the soy ground beef instead of fatty meat. It will taste delicious and be totally nutritious.

ONE PACKAGE OF SUPERSOY BEEF MAKES THE EQUIVALENT OF 4 POUNDS OF MEAT!








ROCKET SCIENTIST CHILI!


Our most popular tasting item at trade shows!

Couldn't keep the kids and guys and moms away from it!


Even KIDS can make it!







SUPERSOY FACT: One 1# package makes the equivalent of 4 #'s of meat. Zero cholesterol!



ORDER FROM http://vitamark.com/shopping/supersoy.asp
REFERRAL CODE 697762
(Or use your own account or shopping source.)

Click on MODIFY SHIPPING to get BEST SHIPPING PRICE - USPS.
ESPECIALLY IMPORTANT FOR HAWAII RESIDENTS! You will get
the BEST shipping per package by buying 4 or 5 bags in one shipment.

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+ LOOK GOOD!
+ FEEL BETTER!
+ LOOK YOUNGER!
+ SAVE MONEY!


THOUSANDS OF PEOPLE ENJOYED TASTING SUPER SOY AT A TRADE SHOW EXPO! HERE IS PAT, YOUR EDITOR, SERVING IT UP!



PEOPLE COULDN'T GET ENOUGH! WE SOLD BAGS AND BAGS AND BAGS OF SUPER SOY TO GRATEFUL PEOPLE LOOKING FOR HEALTHY, INEXPENSIVE, FAST MEAL CHOICES.


FACT: SUPER SOY COMES IN 4 DELICIOUS FLAVORS. HYDRATE IN JUST 5 MINUTES BY SOAKING IN ANY HOT LIQUID. Could be hot water with soy or barbeque or other flavorful sauce added. Or use our onion broth to hydrate your 100% VEGETARIAN "beef", "chicken", or "ground beef hamburger" SUPERSOY!

1. "BEEF" STRIPS -Meaty-tasting 100% vegetarian soy chunks

2. "CHICKEN STRIPS" - Flavorable chicken-tasting 100% vegetarian soy chunks

3. "GROUND BEEF" (HAMBURGER SCRAMBLE) -100% vegetarian soy crumbles.
Use in stews, chili, soups, sloppy joes. Anywhere you would otherwise use hamburger crumbles. (Minus the cholesterol and fat!)

4. HI-PROTEIN ONION BROTH. 100% vegetarian
1 bag makes 96 servings of soup. Also use onion broth to hydrate the other soy products for even more delicious flavor. Or a fast and easy soup. Keep a bag at work for a nutrious pick-me-up instead of health compromising caffein drinks.

Remember you get the best shipping rate per package by ordering 4 or 5 packs in one order. Modify your shipping to USPS GROUND for best rates to Hawaii.


ORDER FROM http://vitamark.com/shopping/supersoy.asp
REFERRAL CODE 697762
(Or use your own account or shopping source.)
Note: You can order directly from this site without joining and get the best available price.


SUPER SOY FACT: 1 BAG OF SUPERSOY HAS A SHELF LIFE OF OVER ONE YEAR! PRACTICALLY NO SPOILAGE. Meaning no lost food budget.

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FAST & EASTY CAESAR SALAD - 100% VEGETARIAN





Make up any great salad just as you usually would. I like to pick greens from my garden, or go to the local farmer's market. Costco has great greens. Or your local health food store.

Soak either the chicken or beef soy strips in hot liquid for 5 minutes....just enough liquid to cover them. They hydrate really fast. If you start soaking them before you put your greens and other veggies in a bowl, the super soy chunky strips will be ready by the time you finish arranging your salad. Then just arrange the strips over the top of the salad. Apply your favorite salad dressing. And VOILA Nutrious, delicious, filling, satisfying dinner in just a few minutes.

Also makes a great lunch box (bento) meal.

TIP: With all the money you save from buying greasy fat laden fast food, you can eat like a king or queen. Be more healthy, energetic, and help your body be strong and lean! Now that's a deal!

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INVITE THE GANG OVER FOR A REALLY GOOD BEAUTIFUL

VEGETARIAN PARTY FEAST! EVERYBODY INTO THE POOL - THE

HEALTH POOL, THAT IS!








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NO BEEF, NO KIDDING "BEEF" TOFU - 100% VEGETARIAN

100% DELICIOUS!

FAST & EASY!


1 CUP SuperSOY Beef Strips (You can use more if you want.)
4 TSP VitaMark Onion Broth mix - prepared by package directions (really easy, just put some into some hot water)

1 block FIRM TOFU - cut into cubes. Whatever size cubes you like to eat.

1 Round onion - cut into 1" pieces
1 bunch green onions (scallions) - cut into 1" pieces
1 bunch WATERCRESS - cut into 1" pieces

4 TBS Sesame Oil
6 TBS Soy Sauce
5 TBS Mirin (rice wine) - optional (Google "mirin" to learn more.)
1 teaspoon ground pepper

1. Bring 2 cups of the prepared onion broth mix to a boil. Stir in beef soy strips. Stir a few moments til they absorb most of the broth.

2. Cut tofu into cubes. You can quickly saute them in the sesame oil, along with the round onion pieces.

OPTION: If you don't like to cook with oil, just put the tofu in a bowl with the seasonings in a bowl. Then you can stir the seasoned tofu into the dish, and add your oil at the end as a dressing. This version is actually more healthy, as the raw oil has more nutrition value than cooked oil.

3. In a separate pot, simmer another 2 cups of prepared onion broth mix with sesame oil, soy sauce, mirin, pepper. (You can also dice in a little fresh ginger if you like. And/or also some fresh garlic - depending on how you like it.)

4. Stir in the soy beef strips and the tofu.
While it is simmering, add the green onions and the watercress.

EAT immediately if you like it al dente. OR simmer a few more minutes (5-10) if you like it a little more cooked.

We recommend al dente as you will have more food power with less cooking.

OPTIONS: If you don't have watercress on hand, try the dish with any other veggie or veggie combo. Consider bok choy, broccoli. Maybe add in some pepper strips, or grated carrots. Be creative! Use what you have on hand! If you like some crunch and want more protein, consider adding some nuts, pumpking seeds, sunflower seeds, etc. You can put them on top at the end, or stir them into the final pot.

We believe the less cooking, the better, as more nutrients are likely to be retained.




Your Editor, Pat, with Chef Calvin Iwashita at a food demo. Calvin has really helped a lot of people learn the value of eating more nutriously. Thank YOU, Calvin!


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RAW (ENZYME, NUTRIENT RICH) VEGGIE CHOP
SUEY


1. Prepare some soy chicken or soy beef strips by hydrating in any hot liquid for 5 minutes. Can be Soy ONION BROTH, or hot water with Soy or Braggs. Sometimes BBQ sauce or a little mustard in the hot water gives a wonderful flavor variation. Experiment a bit to see what you like.

2. Sliver as thin and fine as possible whatever veggies you have on hand. You can do it by hand, or with one of those great machines.

Here are a few ideas

Carrots, celerty, mushrooms, red peppers, bok choy, zucchini, green beans. Maybe a cup or so of each - depending on how much you want to make and who's coming to dinner!

3. Mix in things like snow peas or snap peas. SPROUTS: Mung bean, sunflower, clover. Chop in some red (or other) onion. You could also mix in a little pineapple if you like that taste and the wonderful enzymes in it.

4. ADD THE HYDRATED SUPER SOY.

5. ADD SOME FLAVOR & HEALTH ITEMS SUCH AS:
* a clove or two of fresh garlic - minced.
* chopped cilantro
* teaspoon or two of ginger juice or minced giner
*Sesame oil to taste
*Tamari or Braggs - to taste
*whatever else turns you on! Experiment!
We like to add LIMU PLUS (Seaweed Juice - also available at http://Vitamark.com/697762 Look for LimuPlus under "Shopping")

6. TOSS WELL!

7. DECORATE with some Nori (seaweed strips), cut into strips.

COMMENT: Lately we have been stirring in a little green powder (such as spirulina, or any of the super green formulations out there) into or salads. Really good, and takes the nutritional value up several notches! A teaspoon or so per bowl is probabaly enough for most people, as the taste is very powerful.

You can make up enough for one meal plus some extra for another meal. As this dish sits, the flavors blend and marinate even more deliciously.

COOKING IS AN ADVENTURE, FUN & EASY, & FAST!

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MY FAVORITE FAST & EASY TRAVELLING CHUNKY SOY DISH - SOY "BEEF" CHUNKS WITH BROWN RICE AND SHITAKE MUSHROOMS!





Ummmmm! I make up a pot of this to take for my carryon airline dish....especially on long flights - the kind you stay up all night the night before or two - get no sleep, rush off to the airport, go through security and all that stuff. And FINALLY you get into you seat, ready to chill out. And low and behold, the crew come around with a package of bad pretzels, or salty nuts and a soft drink :(((((((( Boo! Really Bad!

SO, I take out my little container of this delicious one pot meal (with my security clearance acceptable plastic fork and spoon) - that travels really well, and have a super nutrious and healthy meal that gives LOTS OF STAMINA for the long flight, arrival, lugging luggage, and getting to wherever you're going on the other end. I also usually throw in an apple or two, or some other fruit, and a bottle of REAL JUICE (not sugar flavored syrup that most commercial juices are.) Well fed, nourished, and happy.

Yes, I have seen other (hungry tired) passengers eyeballing my great meal out of the corners of their eyes. Sometimes they even ask me: "What is that wonderful food you are eating!" Well, I am not in the catering business, or I would bring lots along to cheer on my fellow passengers for the journey ahead. Instead, I offer you this simple idea for your next

+ TRIP
+ LUNCH BENTO BOX
+ PICNIC
+ EMERGENCY MEAL (can be frozen in individual containers)
+ SATISFYING HUNGRY GUESTS
+ WARMING UP AFTER A SNOWSTORM
+ PLEASING YOUR MACROBIOTIC GUESTS
+ SOMETHING GREAT FOR YOUR KIDS TO EAT so you don't have to go to the greasy cholesterol ridden fast food joint. Hey, the kids can even make this!

Even better, this dish takes around 10 minutes prep time. Then 45 minutes simmering time (I use brown rice. If you use white rice, make that 15 minutes simmering time.)

So here's how you do it!

1. Put in a pan however much rice you want. Add 2 times the amount of water as rice. (It will cook up to 3 times the amount of the original rice you put in, as the rice swells as it absorbs the water.)

2. Add some SUPER SOY - whatever kind and however much you like. "Chicken" strips, "beef" strips, "ground beef". Be sure to ADD AS MUCH MORE WATER AS THE AMOUNT OF SUPER SOY. ie, one cup of SUPERSOY requires one extra cup of water or other cooking liquid.

Hint: If you are using brown rice, I have found it is good to add in an extra half cup or so of water, as the dish sometimes get too dry for my taste. But you do yours the way you like! Check the bottom of the cooking pot after 20 minutes or so to see if it is drying too much and sticking too much to the bottom of the pan. If it is, add the other half cup or so of water and stir it in. You might even check again in another 10 mintes to see if it is still moist enough. If not, stir in a little more water. Be sure the water gets to the BOTTOM of the pot where it is the driest and maybe sticking. Otherwise, you will have a big scrubbing job to do later. (Boo! :((((((((

3. As the rice is cooking, stir in some good and tasty things. I like Shitake mushrooms, and dried seaweed. You can use whatever you like. If you are leaving on a trip, I use up all the little odds and ends left in the refrigerator - you know, carrots, celery, onions, etc. .

HINT: Dried mushrooms and maybe even some fresh veggies will need some water to hydrate. So ADD A LITTLE EXTRA WATER TO YOUR COOKING POT.

4. Season it. I like soy sauce and Bragg's. You use whatever you like. Usually you will want to put in a little salt, too.

OPTIONAL: Sometimes I throw in a handful of nuts, such as almonds or whatever is on hand. You can add this during cooking for softer nuts, or at the end for crunchy nuts. I like to put raw nuts in at the very end, as raw has more health benefits than cooked.

When the rice is finished cooking (cover the pot and turn the fire down real low while it all cooks up together), the one pot easy meal is READY TO GO. I am busy packing and doing all those last minute things while my SUPER MEAL is cooking.

OPTIONAL: If you like, when it is all done, you can season it a little more by putting some salad dressing (no mayonaise, as it spoils easily) on it. Also I add a little virgin olive oil, as that gives another dose of high-quality nutrition to the dish, as well as makes the meal even tastier and richer in essential fatty acids (these are very GOOD things.)

This dish sure beats terrible fast food, expensive airport meals, commercially prepared foods (where cost of making it has a big precedence over how good it truly is for you). And you have superior nutrition in record time and cost.

Also, if you ever get stuck or stranded during your journey, you have something really good to eat immediately. I usually pack two containers. One I eat when I settle into the plane, and the other either before touchdown if it is an 8 + hour trip OR in my hotel when I settle in at the other end and am ready for a good meal. Never have to wonder if you get into town too late and if anything is open.

Bon Voyage! Bon Appetite!


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SUPER SOY HEALTH FACT: VITAMARK SUPER SOY IS NON -GMO (NOT GENETICALLY MODIFIED). Read this special free report

The Damage GM Foods Can do to Your Body: A project to develop genetically modified, pest-resistant peas has been abandoned after tests showed the peas cause lung damage in mice.
http://www.mercola.com/2005/dec/8/the_damage_gm_foods_can_do_to_your_body.htm
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INDIAN COOKING WITH SUPER SOY

SUBZI - INDIAN VEGGIE STEW


THANKSGIVING COOKING CLASS, NEW YORK




Baba gives a Thanksgiving cooking class at the Universal Healing Center in Hurleyville, New York.
copyright 2005, Pat Crosby. All rights reserved

This photo is of an Indian holy man, Milk Baba. He is from Kathmandu, Nepal, and lives in a very famous temple called Pashupatinath (the form of the Lord that loves and cares for all creatures in the creation). He is 77 years old in this photo, and a life long vegetarian. While visiting our house during the Thanksgiving holidays, he decided to give our guests a cooking demonstration of a classic Indian 100% veggie stew called SUBZI - complete with soy protein chunks!

Milk Baba is an award-winning chef at a great gathering in India called the Kumbha Mela - where millions of people gather for a month. There is a lot of cooking going on!

I am going to give you THREE versions of his classic award-winning recipe.

1. The Classic Indian Masala (magic spicey seasoning mix) - cooked in hot oil.

2. An adaptation we made where we added the oil raw at the end of the cooking time to prevent saturating the cooking oil fats and preserve more food value.

3. A raw foods version.

All versions are delicious - so take your pick.

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Version 1 CLASSIC INDIAN VEGETARIAN SUBZI

1. Prepare a variety of fresh veggies by cleaning them and then chopping into 1" or smaller pieces. You can use zuchinnis, beets, tomatoes, carrots, potatoes, green leafy veggies like collards or chard, beans, etc. Chop up as many as how big a pot you want to make. (We make a big pot that serves 30 or more. In India, they use huge walk in pots that serve 1000's. Maybe you only need enough for yourself or a few family members!)

2. Prepare the MAGIC: Magic are spices heated in hot oil. We like olive oil. Heat the oil in the bottom of your large stew pot. Then saute some chopped onion and garlic and maybe some fresh minced giner. Stir in LOTS of Indian spices: tumeric, cumin, coriander, can use a prepared curry powder, etc. Baba would often add almost a cup of spices for 30 serving size pot.

These spices are not "hot". If you want "hot" you add chili peppers or chili powder - to taste. We usually put at least a sprinkle of cayene pepper in, as cayene (also known as Capsicum) is very good for the circulatory system.) In India they say FOOD IS MEDICINE!

If you like things hot and spicy, dump a lot more of the chili type spices and/or hot green chili peppers into the hot oil and stir. This whole mix will sizzle and crackle. Watch your heat so the spices don't burn. Stir with a big wooden spoon to get all the spices cooking in the hot oil.

As soon as everything smells really good - like a good Indian restaurant! - turn the heat way down and add some water. Start with about 1/4 of your pot. Then add in your veggies - EXCEPT for tomatoes and cilantro. Stir in as much SUPER SOY strips of either flavor that you want. Add some salt to taste if you use salt. After all the veggies and Super Soy chunks are in the pot, top it off with water and cover. Leave at least 1" of space above the water for steam and water expandsion as it heats.

After it comes to a full boil, turn the heat down to simmer and come back in about 30 minutes and it should be really well done.

Then you can stir in the fresh tomatoes and cilantro. UMMMM. You can eat by itself, or serve with rice.

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Version 2: Streamlined, no cooked oil version.

One day, I had to unexpectedly get a lunch ready for 10 people. I had no time. Also, I was investigating preparing dishes without heating the oil, as heating oil seems to make it less healthy for we humans.

So, I put all the veggies whole in a pot and covered them with water. Then I dumped in all the spices I otherwise would have sauted in hot oil. I brought it to a boil, then turned down the heat and let it simmer for 20 minutes til the veggies were soft.

Then I took a veggie masher, and coarsly mashed everything up til it was the consistency of thick pea soup. (You could also let it cool, and then put it in a blender til smooth). I stirred in the fresh tomatoes and celantro and poured in about 1/4 cup of virgin olive oil - rich in nutrients. I stirred up the whole pot really well, and I couldn't believe how incredibly delicious it turned out.

No chopping time. No cooking (saturating) the delicious healthy olive oil. I believe this quick and easy version of the SUBZI is even more healthy than the first version.

This soup keeps for days, so you can have several meals out of it. You can also freeze it for other meals, or for packing in a bento lunch box.

It is incredibly nutritious.


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Version 3: Raw Foods Version: Hydrate the super soy strips (flavor or your choice) in any hot liquid of your choice for 5 minutes.

Blend up all the veggies along with the Indian spices in a blender or processor til you have a rich creamy soup.

Stir in the hydrated SUPER SOY strips.

Serve and enjoy.

Prep Time: 10 minutes.

BONUS: No pans to clean up!

SUPER BONUE: LOTS OF ENZYME POWER HERE! WATCH OUT!

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You can read about our visiting Indian holy man at
http://MilkBaba.blogspot.com


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SUPER SOY HEALTH FACT: You can use SUPER SOY 100% Vegetarian been and chicken and ground beef just like you would use meat. Simply hydrate the SUPER SOY in any hot liquid for 5 minutes. Then stir into your dish just as you would meat or tofu chunks. No Fat! No cholesterol! So upgrade all your fat-heavy meat dishes with zero fat SUPER SOY 100% Vegetarian "Beef" and "Chicken".

SUPER SOY HEALTH FACT: The American Heart Association says: "...it is prudent to recommend ... soy protein foods ... to promote health."

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ORDER FROM http://vitamark.com/shopping/supersoy.asp
REFERRAL CODE 697762
(Or use your own account or shopping source.)
Note: You can order directly from this site without joining and still get the best available price.


Be sure to click on MODIFY SHIPPING to get the best possible price - especially for Hawaian residents.


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Have a TASTY TASTING PARTY! Invite your friends and cook up some delicious soy dishes for a pot-luck health enhancing party!


Need help? Email patcrosby@gmail.com to organize your own inhome or organizational tasting - demo party.

Give yourself, friends and family the gift of supporting a heart friendly healthy lifestyle. Or do we mean LOVE style!

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WOW! These guys are really inspiring! Check out their bios on their site!

Do a favor to our public servants. Forward this email!

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FIGHT FIRE! FIGHT CHOLESTEROL! FIGHT FAT!

http://engine2.org/

Engine 2 Fire Station


Two years ago, Engine 2 spearheaded a vegetarian family-style dinner wagon. A "wagon" is what we call the meals at the station. Our token redneck, James "J.R." Rae's cholesterol level reached an astronomical- 344. No male in the Rae family had lived past the age of 59, except for J.R.'s pop, who suffered a heart attack and had triple bypass surgery in his mid 50s.

Armed with evidence and data proving that heart disease need never exist, we embarked on a culinary journey that would help make us heart attack "proof," as well as the fittest, healthiest, and best firefighters possible.



ENGINE 2'S FIRE COMPANY

In addition to Fire Specialist James Rae, Engine 2 is comprised of Lieutenant Scotty Walters, Firefighter Rip Esselstyn, Firefighter Derek Zwerneman, and Firefighter Matt Moore.

We come to work every third day for a 24-hour shift that begins at noon and ends at noon the following day. We're then off for 48 hours before returning to work for another 24 hours. During the course of every month, we work 10 24-hour shifts. That's 10 dinners divided by five guys, making each of us responsible for cooking twice a month. In the past two years, we've become very committed to a whole grain, plant-based wagon based on the four major food groups; fruits,vegetables,whole grains and legumes. We started out initially as flexitarians (occassionally eating chicken and fish) but over the last year we've clamped down even more avoiding all animal products. A healthy lifestyle doesn't mean you have to be a vegetarian; however it's the path we've chosen. Each one of us (except Derek) takes great pride in preparing a tasty, creative, and nutritious meal. When Derek forgets to shop for, cook, and serve his meal, we will run across the street (with radios in hand in case we get a fire call), to the local veggie restaurant, which has become a convenient and healthy option.

After an article ran in the October 9, 2005 Austin American-Statesman titled, " Tofu out-muscles beef at fire station 2", there ensued a palpable buzz. People were truly interested in a bunch of firefighters eating vegetarian. Pictures of us preparing the "Paul McCartney enchiladas" illustrated the juxtaposition of burly, macho firefighters eating healthy. We betray the typical image of firefighters—a group of men standing around a grill flipping a T-bone steak.

We heard stories from fellow firefighters that women in BMWs were pulling up next to the fire trucks inquiring if they were the vegetarian firefighters. To their chagrin, they replied, "No, that's Engine 2." Letters to the editor suggested a vegetarian firefighter calendar. Local vegetarian restaurants sent us meals for a job well done. Letters in the mail came to us requesting recipes for the meals we prepare, such as the vegetarian enchiladas, cheeseless and meatless pizzas, casseroles, stir frys, pasta primaveras, lasagnas, sauces, and salad dressings.

Keep an eye out for our recipes, which will be posted at www.engine2.org regularly. Please feel free to subscribe to our website by leaving your email.

Yours in safety and in health,

The Guys at Engine 2

http://engine2.org/

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PAUL MCCARTNEY ENCHILADA RECIPE

Ingredients (use vegan versions):

  • 1 pound cramine or portabella mushroom
  • 1/2 red onion
  • 1 or more clove of garlic
  • 1 cup dry textured soy protein - SuperSOY™ 100% Soy Beef Alternative (Soy Ground)
  • 1 cup SuperSOY™ 100% Soy Onion Broth Mix
  • 1 package Taco seasoning
  • 1 large can or 2 cups of enchilada sauce 8 to 10 corn tortillas shredded vegan cheese alternative of choice, if desired

Directions:

Heat oven to 375

Mince mushroom to fine consistency Chop onion to desired size Mince garlic
In medium sauce pan on low, heat enchilada sauce till warm. Remove from heat. In large skillet on medium high add mushrooms, saute till tender. Add onions and garlic, saute till desired doneness. Add SuperSOY™ 100% Soy Beef Alternative (Soy Ground)(if skillet is dry add a spray of a non stick fat-free spray to the pan then add textured soy protein) and mix well.

Add taco seasoning and mix till completely coated.

Add SuperSoy ONION BROTH broth and mix well (I like my textured soy protein soft, so if needed add extra veggie broth 1 tablespoon at a time).

Pull skillet off heat and let sit for a couple minuets mixing a couple times till textured soy protein is well hydrated.

Coat both sides of tortilla by dipping in the warm sauce. Place desired amount of filling in a line in the middle of tortilla. (3 or 4 tablespoons). Take left edge of tortilla and tuck under right edge so your tortilla rolls up and place seam side down in pan. Repeat till all filling is used.

Top enchiladas with left over sauce

Top with your favorite vegan cheese alternative if desired

Place pan in oven for 15 to 20 min

The warm sauce helps soften the tortilla so you can roll them with out breaking. If tortilla is really dry have a pan of hot water near that you can dip tortilla in to soften, then dip in sauce.

I build my enchiladas in the pan I am going to bake them in so all I have to do is roll the tortilla over seam side down and slide into place.

http://engine2.org/

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http://engine2.org/ has a great recipe section. Plus an elist for additional recipes as they come in. Wonder if they have 5 alarm chili?!#%*

Saluts to these brave men... not only brave in fighting fires, but brave in taking a stand for high health!


Let it be vegetarian. Firefighters Rip Esselstyn, left, and Scott Walters cook 'Paul McCartney' meatless enchiladas in the station's kitchen. Photo by Larry Kolvoord/AMERICAN-STATESMAN
TOFU OUT-MUSCLES BEEF AT FIRE STATION 2


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ORDER SUPERSOY VEGGIE PROTEIN FROM http://vitamark.com/shopping/supersoy.asp
REFERRAL CODE 697762
Note: You can order directly from this site without joining and get the best available price.



Further reading and continuing new recipes to promote your health, subscribe (no cost) at

http://health.groups.yahoo.com/group/VegetarianHealthRecipes

This site you are reading is
http://vegetarianhealthrecipes.blogspot.com/

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Let it be vegetarian. Firefighters Rip Esselstyn, left, and Scott Walters cook 'Paul McCartney' meatless enchiladas in the station's kitchen. Photo by Larry Kolvoord/AMERICAN-STATESMAN
TOFU OUT-MUSCLES BEEF AT FIRE STATION 2

By Claire Osborn
AMERICAN-STATESMAN STAFF
Sunday, October 09, 2005

They used to eat big, fat, juicy steaks. One-pound hamburgers. Lots of fried fish.

Then one of the firefighters at Austin Fire Station No. 2 got a cholesterol reading over 300 — high enough above the American Heart Association's threshold of 200 that he was at high risk for a heart attack.

That was enough to persuade James "J.R." Rae — the one with the high cholesterol — and other firefighters on his shift to give up the fatty food. Go vegetarian.

That was two years ago, and their choice still sends their comrades at other fire stations into gales of laughter.

"They don't need a lawn mower," said firefighter Spc. Zane Carson, who works at Fire Station No. 19 on Balcones Drive in Northwest Austin. "Just put them on a leash and let them graze awhile."

The guys at Fire Station No. 2, on West Martin Luther King Jr. Boulevard in Central Austin, laugh off the teasing. They see the results of bad eating habits — people debilitated or dying from heart attacks and diabetes — all the time on fire calls, firefighter Rip Esselstyn said.

A professional triathlete and vegan (a vegetarian who eats no animal products), Esselstyn, 42, is the one who inspired his three co-workers — Rae, Lt. Scott Walters and firefighter Derick Zwerneman — to go vegetarian.

It's not easy, Esselstyn said.

The other 11 firefighters at the station still keep the fridge stocked with bacon cheeseburgers and pizza. When someone gets promoted, it's tradition to celebrate with a shrimp and steak dinner. Residents stop by to deliver cookies and cakes.

"The whole culture of the firehouse is based on food," Esselstyn said. "One of the challenges between fire calls is, you get bored, and you want to eat, so you float to the refrigerator."

Rae, 36, admits with a grin that he hit the fridge regularly before the day he found out his cholesterol level was 335 — a dangerous level for a man who has had only one male relative live beyond his 50s because of heart attacks.

Rae, who is married with two children, has a tattoo on his right arm of a Maltese cross engulfed in flames with the words "Firefighter Brotherhood."

He said his favorite foods were fried chicken, fried fish and steak. "I ate redneck," he said.

But after the cholesterol test — and a chewing out from Esselstyn's father, a doctor — Rae said he learned to love Esselstyn's firehouse vegetarian cooking: veggie lasagna, vegetable stir-frys, sweet potato fries and "Paul McCartney" enchiladas with spinach and portobello mushrooms. Walters and Zwerneman tried it and jumped on the bandwagon.

Now the four take turns cooking for one another at the fire station.

Walters, 42, got so enthusiastic about it that he made chocolate pudding with tofu and tricked another firefighter and sworn vegetarian hater into eating it.

Zwerneman, 31, said that he is not vegetarian but that eating vegetarian at the fire station has made him eat healthier with his family at home.

Walters and Rae also said they still eat meat with their families at home but try to stick to chicken and fish. Rae said he sometimes still craves a "big, red juicy steak" and occasionally eats a piece of pizza with meat during a shift.

But something must be working: His cholesterol level has fallen 100 points.



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WOW! Feel free to forward this article to police and firemen you know and love!


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PEOPLE COULDN'T GET ENOUGH! WE SOLD BAGS AND BAGS AND BAGS OF SUPER SOY TO GRATEFUL PEOPLE LOOKING FOR HEALTHY, INEXPENSIVE, FAST MEAL CHOICES.


FACT: SUPER SOY COMES IN 4 DELICIOUS FLAVORS. HYDRATE IN JUST 5 MINUTES BY SOAKING IN ANY HOT LIQUID. Could be hot water with soy or barbeque or other flavorful sauce added. Or use our onion broth to hydrate your 100% VEGETARIAN "beef", "chicken", or "ground beef hamburger" SUPERSOY!

1. "BEEF" STRIPS -Meaty-tasting 100% vegetarian soy chunks

2. "CHICKEN STRIPS" - Flavorable chicken-tasting 100% vegetarian soy chunks

3. "GROUND BEEF" (HAMBURGER SCRAMBLE) -100% vegetarian soy crumbles.
Use in stews, chili, soups, sloppy joes. Anywhere you would otherwise use hamburger crumbles. (Minus the cholesterol and fat!)

4. HI-PROTEIN ONION BROTH. 100% vegetarian
1 bag makes 96 servings of soup. Also use onion broth to hydrate the other soy products for even more delicious flavor. Or a fast and easy soup. Keep a bag at work for a nutrious pick-me-up instead of health compromising caffein drinks.

Remember you get the best shipping rate per package by ordering 4 or 5 packs in one order. Modify your shipping to USPS GROUND for best rates to Hawaii.


ORDER FROM http://vitamark.com/shopping/supersoy.asp
REFERRAL CODE 697762
(Or use your own account or shopping source.)
Note: You can order directly from this site without joining and get the best available price.


SUPER SOY FACT: 1 BAG OF SUPERSOY HAS A SHELF LIFE OF OVER ONE YEAR! PRACTICALLY NO SPOILAGE. Meaning no lost food budget.

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FAST & EASTY CAESAR SALAD - 100% VEGETARIAN






Make up any great salad just as you usually would. I like to pick greens from my garden, or go to the local farmer's market. Costco has great greens. Or your local health food store.

Soak either the chicken or beef soy strips in hot liquid for 5 minutes....just enough liquid to cover them. They hydrate really fast. If you start soaking them before you put your greens and other veggies in a bowl, the super soy chunky strips will be ready by the time you finish arranging your salad. Then just arrange the strips over the top of the salad. Apply your favorite salad dressing. And VOILA Nutrious, delicious, filling, satisfying dinner in just a few minutes.

Also makes a great lunch box (bento) meal.

TIP: With all the money you save from buying greasy fat laden fast food, you can eat like a king or queen. Be more healthy, energetic, and help your body be strong and lean! Now that's a deal!

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INVITE THE GANG OVER FOR A REALLY GOOD BEAUTIFUL

VEGETARIAN PARTY FEAST! EVERYBODY INTO THE POOL - THE

HEALTH POOL, THAT IS!








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NO BEEF, NO KIDDING "BEEF" TOFU - 100% VEGETARIAN

100% DELICIOUS!

FAST & EASY!


1 CUP SuperSOY Beef Strips (You can use more if you want.)
4 TSP VitaMark Onion Broth mix - prepared by package directions (really easy, just put some into some hot water)

1 block FIRM TOFU - cut into cubes. Whatever size cubes you like to eat.

1 Round onion - cut into 1" pieces
1 bunch green onions (scallions) - cut into 1" pieces
1 bunch WATERCRESS - cut into 1" pieces

4 TBS Sesame Oil
6 TBS Soy Sauce
5 TBS Mirin (rice wine) - optional (Google "mirin" to learn more.)
1 teaspoon ground pepper

1. Bring 2 cups of the prepared onion broth mix to a boil. Stir in beef soy strips. Stir a few moments til they absorb most of the broth.

2. Cut tofu into cubes. You can quickly saute them in the sesame oil, along with the round onion pieces.

OPTION: If you don't like to cook with oil, just put the tofu in a bowl with the seasonings in a bowl. Then you can stir the seasoned tofu into the dish, and add your oil at the end as a dressing. This version is actually more healthy, as the raw oil has more nutrition value than cooked oil.

3. In a separate pot, simmer another 2 cups of prepared onion broth mix with sesame oil, soy sauce, mirin, pepper. (You can also dice in a little fresh ginger if you like. And/or also some fresh garlic - depending on how you like it.)

4. Stir in the soy beef strips and the tofu.
While it is simmering, add the green onions and the watercress.

EAT immediately if you like it al dente. OR simmer a few more minutes (5-10) if you like it a little more cooked.

We recommend al dente as you will have more food power with less cooking.

OPTIONS: If you don't have watercress on hand, try the dish with any other veggie or veggie combo. Consider bok choy, broccoli. Maybe add in some pepper strips, or grated carrots. Be creative! Use what you have on hand! If you like some crunch and want more protein, consider adding some nuts, pumpking seeds, sunflower seeds, etc. You can put them on top at the end, or stir them into the final pot.

We believe the less cooking, the better, as more nutrients are likely to be retained.




Your Editor, Pat, with Chef Calvin Iwashita at a food demo. Calvin has really helped a lot of people learn the value of eating more nutriously. Thank YOU, Calvin!


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RAW (ENZYME, NUTRIENT RICH) VEGGIE CHOP
SUEY


1. Prepare some soy chicken or soy beef strips by hydrating in any hot liquid for 5 minutes. Can be Soy ONION BROTH, or hot water with Soy or Braggs. Sometimes BBQ sauce or a little mustard in the hot water gives a wonderful flavor variation. Experiment a bit to see what you like.

2. Sliver as thin and fine as possible whatever veggies you have on hand. You can do it by hand, or with one of those great machines.

Here are a few ideas

Carrots, celerty, mushrooms, red peppers, bok choy, zucchini, green beans. Maybe a cup or so of each - depending on how much you want to make and who's coming to dinner!

3. Mix in things like snow peas or snap peas. SPROUTS: Mung bean, sunflower, clover. Chop in some red (or other) onion. You could also mix in a little pineapple if you like that taste and the wonderful enzymes in it.

4. ADD THE HYDRATED SUPER SOY.

5. ADD SOME FLAVOR & HEALTH ITEMS SUCH AS:
* a clove or two of fresh garlic - minced.
* chopped cilantro
* teaspoon or two of ginger juice or minced giner
*Sesame oil to taste
*Tamari or Braggs - to taste
*whatever else turns you on! Experiment!
We like to add LIMU PLUS (Seaweed Juice - also available at http://Vitamark.com/697762 Look for LimuPlus under "Shopping")

6. TOSS WELL!

7. DECORATE with some Nori (seaweed strips), cut into strips.

COMMENT: Lately we have been stirring in a little green powder (such as spirulina, or any of the super green formulations out there) into or salads. Really good, and takes the nutritional value up several notches! A teaspoon or so per bowl is probabaly enough for most people, as the taste is very powerful.

You can make up enough for one meal plus some extra for another meal. As this dish sits, the flavors blend and marinate even more deliciously.

COOKING IS AN ADVENTURE, FUN & EASY, & FAST!

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MY FAVORITE FAST & EASY TRAVELLING CHUNKY SOY DISH - SOY "BEEF" CHUNKS WITH BROWN RICE AND SHITAKE MUSHROOMS!





Ummmmm! I make up a pot of this to take for my carryon airline dish....especially on long flights - the kind you stay up all night the night before or two - get no sleep, rush off to the airport, go through security and all that stuff. And FINALLY you get into you seat, ready to chill out. And low and behold, the crew come around with a package of bad pretzels, or salty nuts and a soft drink :(((((((( Boo! Really Bad!

SO, I take out my little container of this delicious one pot meal (with my security clearance acceptable plastic fork and spoon) - that travels really well, and have a super nutrious and healthy meal that gives LOTS OF STAMINA for the long flight, arrival, lugging luggage, and getting to wherever you're going on the other end. I also usually throw in an apple or two, or some other fruit, and a bottle of REAL JUICE (not sugar flavored syrup that most commercial juices are.) Well fed, nourished, and happy.

Yes, I have seen other (hungry tired) passengers eyeballing my great meal out of the corners of their eyes. Sometimes they even ask me: "What is that wonderful food you are eating!" Well, I am not in the catering business, or I would bring lots along to cheer on my fellow passengers for the journey ahead. Instead, I offer you this simple idea for your next

+ TRIP
+ LUNCH BENTO BOX
+ PICNIC
+ EMERGENCY MEAL (can be frozen in individual containers)
+ SATISFYING HUNGRY GUESTS
+ WARMING UP AFTER A SNOWSTORM
+ PLEASING YOUR MACROBIOTIC GUESTS
+ SOMETHING GREAT FOR YOUR KIDS TO EAT so you don't have to go to the greasy cholesterol ridden fast food joint. Hey, the kids can even make this!

Even better, this dish takes around 10 minutes prep time. Then 45 minutes simmering time (I use brown rice. If you use white rice, make that 15 minutes simmering time.)

So here's how you do it!

1. Put in a pan however much rice you want. Add 2 times the amount of water as rice. (It will cook up to 3 times the amount of the original rice you put in, as the rice swells as it absorbs the water.)

2. Add some SUPER SOY - whatever kind and however much you like. "Chicken" strips, "beef" strips, "ground beef". Be sure to ADD AS MUCH MORE WATER AS THE AMOUNT OF SUPER SOY. ie, one cup of SUPERSOY requires one extra cup of water or other cooking liquid.

Hint: If you are using brown rice, I have found it is good to add in an extra half cup or so of water, as the dish sometimes get too dry for my taste. But you do yours the way you like! Check the bottom of the cooking pot after 20 minutes or so to see if it is drying too much and sticking too much to the bottom of the pan. If it is, add the other half cup or so of water and stir it in. You might even check again in another 10 mintes to see if it is still moist enough. If not, stir in a little more water. Be sure the water gets to the BOTTOM of the pot where it is the driest and maybe sticking. Otherwise, you will have a big scrubbing job to do later. (Boo! :((((((((

3. As the rice is cooking, stir in some good and tasty things. I like Shitake mushrooms, and dried seaweed. You can use whatever you like. If you are leaving on a trip, I use up all the little odds and ends left in the refrigerator - you know, carrots, celery, onions, etc. .

HINT: Dried mushrooms and maybe even some fresh veggies will need some water to hydrate. So ADD A LITTLE EXTRA WATER TO YOUR COOKING POT.

4. Season it. I like soy sauce and Bragg's. You use whatever you like. Usually you will want to put in a little salt, too.

OPTIONAL: Sometimes I throw in a handful of nuts, such as almonds or whatever is on hand. You can add this during cooking for softer nuts, or at the end for crunchy nuts. I like to put raw nuts in at the very end, as raw has more health benefits than cooked.

When the rice is finished cooking (cover the pot and turn the fire down real low while it all cooks up together), the one pot easy meal is READY TO GO. I am busy packing and doing all those last minute things while my SUPER MEAL is cooking.

OPTIONAL: If you like, when it is all done, you can season it a little more by putting some salad dressing (no mayonaise, as it spoils easily) on it. Also I add a little virgin olive oil, as that gives another dose of high-quality nutrition to the dish, as well as makes the meal even tastier and richer in essential fatty acids (these are very GOOD things.)

This dish sure beats terrible fast food, expensive airport meals, commercially prepared foods (where cost of making it has a big precedence over how good it truly is for you). And you have superior nutrition in record time and cost.

Also, if you ever get stuck or stranded during your journey, you have something really good to eat immediately. I usually pack two containers. One I eat when I settle into the plane, and the other either before touchdown if it is an 8 + hour trip OR in my hotel when I settle in at the other end and am ready for a good meal. Never have to wonder if you get into town too late and if anything is open.

Bon Voyage! Bon Appetite!


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SUPER SOY HEALTH FACT: VITAMARK SUPER SOY IS NON -GMO (NOT GENETICALLY MODIFIED). Read this special free report

The Damage GM Foods Can do to Your Body: A project to develop genetically modified, pest-resistant peas has been abandoned after tests showed the peas cause lung damage in mice.
http://www.mercola.com/2005/dec/8/the_damage_gm_foods_can_do_to_your_body.htm
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INDIAN COOKING WITH SUPER SOY

SUBZI - INDIAN VEGGIE STEW


THANKSGIVING COOKING CLASS, NEW YORK




Baba gives a Thanksgiving cooking class at the Universal Healing Center in Hurleyville, New York.
copyright 2005, Pat Crosby. All rights reserved

This photo is of an Indian holy man, Milk Baba. He is from Kathmandu, Nepal, and lives in a very famous temple called Pashupatinath (the form of the Lord that loves and cares for all creatures in the creation). He is 77 years old in this photo, and a life long vegetarian. While visiting our house during the Thanksgiving holidays, he decided to give our guests a cooking demonstration of a classic Indian 100% veggie stew called SUBZI - complete with soy protein chunks!

Milk Baba is an award-winning chef at a great gathering in India called the Kumbha Mela - where millions of people gather for a month. There is a lot of cooking going on!

I am going to give you THREE versions of his classic award-winning recipe.

1. The Classic Indian Masala (magic spicey seasoning mix) - cooked in hot oil.

2. An adaptation we made where we added the oil raw at the end of the cooking time to prevent saturating the cooking oil fats and preserve more food value.

3. A raw foods version.

All versions are delicious - so take your pick.

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Version 1 CLASSIC INDIAN VEGETARIAN SUBZI

1. Prepare a variety of fresh veggies by cleaning them and then chopping into 1" or smaller pieces. You can use zuchinnis, beets, tomatoes, carrots, potatoes, green leafy veggies like collards or chard, beans, etc. Chop up as many as how big a pot you want to make. (We make a big pot that serves 30 or more. In India, they use huge walk in pots that serve 1000's. Maybe you only need enough for yourself or a few family members!)

2. Prepare the MAGIC: Magic are spices heated in hot oil. We like olive oil. Heat the oil in the bottom of your large stew pot. Then saute some chopped onion and garlic and maybe some fresh minced giner. Stir in LOTS of Indian spices: tumeric, cumin, coriander, can use a prepared curry powder, etc. Baba would often add almost a cup of spices for 30 serving size pot.

These spices are not "hot". If you want "hot" you add chili peppers or chili powder - to taste. We usually put at least a sprinkle of cayene pepper in, as cayene (also known as Capsicum) is very good for the circulatory system.) In India they say FOOD IS MEDICINE!

If you like things hot and spicy, dump a lot more of the chili type spices and/or hot green chili peppers into the hot oil and stir. This whole mix will sizzle and crackle. Watch your heat so the spices don't burn. Stir with a big wooden spoon to get all the spices cooking in the hot oil.

As soon as everything smells really good - like a good Indian restaurant! - turn the heat way down and add some water. Start with about 1/4 of your pot. Then add in your veggies - EXCEPT for tomatoes and cilantro. Stir in as much SUPER SOY strips of either flavor that you want. Add some salt to taste if you use salt. After all the veggies and Super Soy chunks are in the pot, top it off with water and cover. Leave at least 1" of space above the water for steam and water expandsion as it heats.

After it comes to a full boil, turn the heat down to simmer and come back in about 30 minutes and it should be really well done.

Then you can stir in the fresh tomatoes and cilantro. UMMMM. You can eat by itself, or serve with rice.

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Version 2: Streamlined, no cooked oil version.

One day, I had to unexpectedly get a lunch ready for 10 people. I had no time. Also, I was investigating preparing dishes without heating the oil, as heating oil seems to make it less healthy for we humans.

So, I put all the veggies whole in a pot and covered them with water. Then I dumped in all the spices I otherwise would have sauted in hot oil. I brought it to a boil, then turned down the heat and let it simmer for 20 minutes til the veggies were soft.

Then I took a veggie masher, and coarsly mashed everything up til it was the consistency of thick pea soup. (You could also let it cool, and then put it in a blender til smooth). I stirred in the fresh tomatoes and celantro and poured in about 1/4 cup of virgin olive oil - rich in nutrients. I stirred up the whole pot really well, and I couldn't believe how incredibly delicious it turned out.

No chopping time. No cooking (saturating) the delicious healthy olive oil. I believe this quick and easy version of the SUBZI is even more healthy than the first version.

This soup keeps for days, so you can have several meals out of it. You can also freeze it for other meals, or for packing in a bento lunch box.

It is incredibly nutritious.


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Version 3: Raw Foods Version: Hydrate the super soy strips (flavor or your choice) in any hot liquid of your choice for 5 minutes.

Blend up all the veggies along with the Indian spices in a blender or processor til you have a rich creamy soup.

Stir in the hydrated SUPER SOY strips.

Serve and enjoy.

Prep Time: 10 minutes.

BONUS: No pans to clean up!

SUPER BONUE: LOTS OF ENZYME POWER HERE! WATCH OUT!

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You can read about our visiting Indian holy man at
http://MilkBaba.blogspot.com


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SUPER SOY HEALTH FACT: You can use SUPER SOY 100% Vegetarian been and chicken and ground beef just like you would use meat. Simply hydrate the SUPER SOY in any hot liquid for 5 minutes. Then stir into your dish just as you would meat or tofu chunks. No Fat! No cholesterol! So upgrade all your fat-heavy meat dishes with zero fat SUPER SOY 100% Vegetarian "Beef" and "Chicken".

SUPER SOY HEALTH FACT: The American Heart Association says: "...it is prudent to recommend ... soy protein foods ... to promote health."

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ORDER FROM http://vitamark.com/shopping/supersoy.asp
REFERRAL CODE 697762
(Or use your own account or shopping source.)
Note: You can order directly from this site without joining and still get the best available price.


Be sure to click on MODIFY SHIPPING to get the best possible price - especially for Hawaian residents.


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Have a TASTY TASTING PARTY! Invite your friends and cook up some delicious soy dishes for a pot-luck health enhancing party!


Need help? Email patcrosby@gmail.com to organize your own inhome or organizational tasting - demo party.

Give yourself, friends and family the gift of supporting a heart friendly healthy lifestyle. Or do we mean LOVE style!

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WOW! These guys are really inspiring! Check out their bios on their site!

Do a favor to our public servants. Forward this email!

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FIGHT FIRE! FIGHT CHOLESTEROL! FIGHT FAT!

http://engine2.org/



Two years ago, Engine 2 spearheaded a vegetarian family-style dinner wagon. A "wagon" is what we call the meals at the station. Our token redneck, James "J.R." Rae's cholesterol level reached an astronomical- 344. No male in the Rae family had lived past the age of 59, except for J.R.'s pop, who suffered a heart attack and had triple bypass surgery in his mid 50s.

Armed with evidence and data proving that heart disease need never exist, we embarked on a culinary journey that would help make us heart attack "proof," as well as the fittest, healthiest, and best firefighters possible.



ENGINE 2'S FIRE COMPANY

In addition to Fire Specialist James Rae, Engine 2 is comprised of Lieutenant Scotty Walters, Firefighter Rip Esselstyn, Firefighter Derek Zwerneman, and Firefighter Matt Moore.

We come to work every third day for a 24-hour shift that begins at noon and ends at noon the following day. We're then off for 48 hours before returning to work for another 24 hours. During the course of every month, we work 10 24-hour shifts. That's 10 dinners divided by five guys, making each of us responsible for cooking twice a month. In the past two years, we've become very committed to a whole grain, plant-based wagon based on the four major food groups; fruits,vegetables,whole grains and legumes. We started out initially as flexitarians (occassionally eating chicken and fish) but over the last year we've clamped down even more avoiding all animal products. A healthy lifestyle doesn't mean you have to be a vegetarian; however it's the path we've chosen. Each one of us (except Derek) takes great pride in preparing a tasty, creative, and nutritious meal. When Derek forgets to shop for, cook, and serve his meal, we will run across the street (with radios in hand in case we get a fire call), to the local veggie restaurant, which has become a convenient and healthy option.

After an article ran in the October 9, 2005 Austin American-Statesman titled, " Tofu out-muscles beef at fire station 2", there ensued a palpable buzz. People were truly interested in a bunch of firefighters eating vegetarian. Pictures of us preparing the "Paul McCartney enchiladas" illustrated the juxtaposition of burly, macho firefighters eating healthy. We betray the typical image of firefighters—a group of men standing around a grill flipping a T-bone steak.

We heard stories from fellow firefighters that women in BMWs were pulling up next to the fire trucks inquiring if they were the vegetarian firefighters. To their chagrin, they replied, "No, that's Engine 2." Letters to the editor suggested a vegetarian firefighter calendar. Local vegetarian restaurants sent us meals for a job well done. Letters in the mail came to us requesting recipes for the meals we prepare, such as the vegetarian enchiladas, cheeseless and meatless pizzas, casseroles, stir frys, pasta primaveras, lasagnas, sauces, and salad dressings.

Keep an eye out for our recipes, which will be posted at www.engine2.org regularly. Please feel free to subscribe to our website by leaving your email.

Yours in safety and in health,

The Guys at Engine 2

http://engine2.org/

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PAUL MCCARTNEY ENCHILADA RECIPE

Ingredients (use vegan versions):

  • 1 pound cramine or portabella mushroom
  • 1/2 red onion
  • 1 or more clove of garlic
  • 1 cup dry textured soy protein - SuperSOY™ 100% Soy Beef Alternative (Soy Ground)
  • 1 cup SuperSOY™ 100% Soy Onion Broth Mix
  • 1 package Taco seasoning
  • 1 large can or 2 cups of enchilada sauce 8 to 10 corn tortillas shredded vegan cheese alternative of choice, if desired

Directions:

Heat oven to 375

Mince mushroom to fine consistency Chop onion to desired size Mince garlic
In medium sauce pan on low, heat enchilada sauce till warm. Remove from heat. In large skillet on medium high add mushrooms, saute till tender. Add onions and garlic, saute till desired doneness. Add SuperSOY™ 100% Soy Beef Alternative (Soy Ground)(if skillet is dry add a spray of a non stick fat-free spray to the pan then add textured soy protein) and mix well.

Add taco seasoning and mix till completely coated.

Add SuperSoy ONION BROTH broth and mix well (I like my textured soy protein soft, so if needed add extra veggie broth 1 tablespoon at a time).

Pull skillet off heat and let sit for a couple minuets mixing a couple times till textured soy protein is well hydrated.

Coat both sides of tortilla by dipping in the warm sauce. Place desired amount of filling in a line in the middle of tortilla. (3 or 4 tablespoons). Take left edge of tortilla and tuck under right edge so your tortilla rolls up and place seam side down in pan. Repeat till all filling is used.

Top enchiladas with left over sauce

Top with your favorite vegan cheese alternative if desired

Place pan in oven for 15 to 20 min

The warm sauce helps soften the tortilla so you can roll them with out breaking. If tortilla is really dry have a pan of hot water near that you can dip tortilla in to soften, then dip in sauce.

I build my enchiladas in the pan I am going to bake them in so all I have to do is roll the tortilla over seam side down and slide into place.



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http://engine2.org/ has a great recipe section. Plus an elist for additional recipes as they come in. Wonder if they have 5 alarm chili?!#%*

Saluts to these brave men... not only brave in fighting fires, but brave in taking a stand for high health!


Let it be vegetarian. Firefighters Rip Esselstyn, left, and Scott Walters cook 'Paul McCartney' meatless enchiladas in the station's kitchen. Photo by Larry Kolvoord/AMERICAN-STATESMAN
TOFU OUT-MUSCLES BEEF AT FIRE STATION 2


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ORDER SUPERSOY VEGGIE PROTEIN FROM
http://vitamark.com/shopping/supersoy.asp
REFERRAL CODE 697762
Note: You can order directly from this site without joining and get the best available price.



Further reading and continuing new recipes to promote your health, subscribe (no cost) at

http://health.groups.yahoo.com/group/VegetarianHealthRecipes

This site you are reading is
http://vegetarianhealthrecipes.blogspot.com/

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Let it be vegetarian. Firefighters Rip Esselstyn, left, and Scott Walters cook 'Paul McCartney' meatless enchiladas in the station's kitchen. Photo by Larry Kolvoord/AMERICAN-STATESMAN
TOFU OUT-MUSCLES BEEF AT FIRE STATION 2

By Claire Osborn
AMERICAN-STATESMAN STAFF
Sunday, October 09, 2005

They used to eat big, fat, juicy steaks. One-pound hamburgers. Lots of fried fish.

Then one of the firefighters at Austin Fire Station No. 2 got a cholesterol reading over 300 — high enough above the American Heart Association's threshold of 200 that he was at high risk for a heart attack.

That was enough to persuade James "J.R." Rae — the one with the high cholesterol — and other firefighters on his shift to give up the fatty food. Go vegetarian.

That was two years ago, and their choice still sends their comrades at other fire stations into gales of laughter.

"They don't need a lawn mower," said firefighter Spc. Zane Carson, who works at Fire Station No. 19 on Balcones Drive in Northwest Austin. "Just put them on a leash and let them graze awhile."

The guys at Fire Station No. 2, on West Martin Luther King Jr. Boulevard in Central Austin, laugh off the teasing. They see the results of bad eating habits — people debilitated or dying from heart attacks and diabetes — all the time on fire calls, firefighter Rip Esselstyn said.

A professional triathlete and vegan (a vegetarian who eats no animal products), Esselstyn, 42, is the one who inspired his three co-workers — Rae, Lt. Scott Walters and firefighter Derick Zwerneman — to go vegetarian.

It's not easy, Esselstyn said.

The other 11 firefighters at the station still keep the fridge stocked with bacon cheeseburgers and pizza. When someone gets promoted, it's tradition to celebrate with a shrimp and steak dinner. Residents stop by to deliver cookies and cakes.

"The whole culture of the firehouse is based on food," Esselstyn said. "One of the challenges between fire calls is, you get bored, and you want to eat, so you float to the refrigerator."

Rae, 36, admits with a grin that he hit the fridge regularly before the day he found out his cholesterol level was 335 — a dangerous level for a man who has had only one male relative live beyond his 50s because of heart attacks.

Rae, who is married with two children, has a tattoo on his right arm of a Maltese cross engulfed in flames with the words "Firefighter Brotherhood."

He said his favorite foods were fried chicken, fried fish and steak. "I ate redneck," he said.

But after the cholesterol test — and a chewing out from Esselstyn's father, a doctor — Rae said he learned to love Esselstyn's firehouse vegetarian cooking: veggie lasagna, vegetable stir-frys, sweet potato fries and "Paul McCartney" enchiladas with spinach and portobello mushrooms. Walters and Zwerneman tried it and jumped on the bandwagon.

Now the four take turns cooking for one another at the fire station.

Walters, 42, got so enthusiastic about it that he made chocolate pudding with tofu and tricked another firefighter and sworn vegetarian hater into eating it.

Zwerneman, 31, said that he is not vegetarian but that eating vegetarian at the fire station has made him eat healthier with his family at home.

Walters and Rae also said they still eat meat with their families at home but try to stick to chicken and fish. Rae said he sometimes still craves a "big, red juicy steak" and occasionally eats a piece of pizza with meat during a shift.

But something must be working: His cholesterol level has fallen 100 points.



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WOW! Feel free to forward this article to police and firemen you know and love!


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