What sets the Engine 2 Diet apart from many popular diet plans these days is that it isn’t about losing weight. It’s about being healthy. By following a plant strong diet, you will dramatically reduce your cholesterol and chances of heart disease.  You will have more energy than you ever expected. And you’ll have a smaller impact on the environment by eating foods that are natural, local, and in season.

Why we’re doing it.

Simply put, Whole Foods Market invests a lot into helping educate Team Members and customers on health and having a positive impact on the world around us. This is our chance to put our money where our mouth is. There are about two dozen people from Whole Foods Market Tribeca who will be taking part, and everyone has their own reason. Some to lose weight, some to be more healthy, and some who are focused on the team-building aspects of the challenge.

In addition to having different reasons for joining, our very first meeting revealed different fears. When Jen Maddin, Front End Team Leader and the captain of our group, asked what would be the hardest thing to give up, the answers came flying out like a scene from a movie. “Coffee!” “ Candy!” “Dairy!” “Oil!” Even our Seafood Team Leader wasn’t shy about admitting, “I’m already sweating.”

How does the challenge work?

All the participants have agreed to take part in a 28 day experiment. Just 28 days without meat, dairy, oil, or sugar. Of course, many of us in today’s world barely know how to get through a full day without any of those, so the other key to this challenge is to learn about the wide symphony of whole foods that are available, and how to prepare them into healthy delicious meals.

Each week the team will come together for a potluck where everyone gets to share their own recipes and talk about their challenges and successes. Keep checking in on this blog or on the Whole Foods Market Tribeca Facebook page for the latest updates and for great recipes you can try yourself. And while you’re at it, stop by the store for some great ideas at our Health Starts Here™ salad bar, try delicious demos which will be featured all month throughout the store, or pick up some of your new healthy frozen items that will be a perfect addition to any plant strong diet, whether you’re looking to take your own 28 day challenge or just striving to be a little bit healthier each day.

24 Whole Foods Market team members are starting. How many will still be standing at the end of the 28 days? Stick around and find out!

In the spirit of St. Patrick’s Day I came up with a lighter healthier version of the traditional Shamrock Shake. This shake highlights the natural sweetness of tropical fruit along with the smooth and creamy texture of avocado……and I even managed to get some leafy greens in there too– how could I not, this holiday screams green. The combination together makes for a satisfyingly delicious treat.  You definitely do not need to be Irish to enjoy this one!  Happy St. Patrick’s Day everyone!

Best Wishes,

Laura Lo Russo

Healthy Eating Specialist

 Shamrock Shake

Serves 2

Ingredients

2 ounces spinach

3 cups fresh or frozen pineapple cubes

1 cup rice milk

3 kiwis

½ avocado

1 banana

 Procedure

Blend all ingredients in a high powered blender until smooth and creamy

Getting to Know….Quinoa

 Many people usually think of quinoa as a grain, but it is actually the seed of a plant that, as its scientific name Chenopodium quinoa reflects, is related to beets, chard and spinach. These amino acid-rich seeds are not only very nutritious, but also very delicious. Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy. They have a delicate, somewhat nutty flavor. While the most popular type of quinoa is a transparent yellow color, other varieties feature colors such as orange, pink, red, purple or black. Although often difficult to find in the marketplace, the leaves of the quinoa plant are edible, with a taste similar to its green-leafed relatives, spinach, chard and beets.

History:

Native to the high valleys of the Andes in South America, the grainlike quinoa (pronounced KEEN-WAH) was considered “the gold of the Incas.” They recognized its value in increasing stamina of their warriors.  

The Spanish squelched its cultivation, but, fortunately, it endured in remote locations. 

The plant flourishes under extreme ecological conditions including high altitude, thin cold air, hot sun, radiation, drought, frost, and poor soil.  Although most quinoa varieties grow best at 10,000 feet and above, some varieties grow as low as sea level.

Health Benefits:

Not only is quinoa high in protein, but it supplies high levels of all eight essential amino acids.  Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegetarians and vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair and often scarce in the vegetable kingdom.

 Quinoa is a high energy food that, is easy to digest which makes it an ideal endurance and fitness food. 

Contains more calcium that cow’s milk.

Rich and balanced in source of many other vital nutrients, including iron, phosphorus, B vitamins, vitamin E and manganese. 

 How to use:

Wash quinoa well before cooking to remove saponin that coats it. Saponin is a natural soapy agent that coats the seeds to protect the plant against microbes and fungi.  Saponins are often bitter to the taste.  *Because the seeds are small it’s best to use a strainer.* 

 Place the quinoa in a bowl, add water to cover, and, using the palms of your hands, and lightly scrub for about 10 seconds.  Strain out the washing water and repeat this process. 

 Pour all of the quinoa into the strainer and run fresh water over for 5 to 10 seconds, or until the water runs clear.

 Quinoa takes two cups of water *(or vegetable stock) to one cup of grain to cook. This will yield about 3 cups of cooked grain and only takes 15 minutes to cook.

When cooked, the wispy germ separates from the seed, and it’s delicate – almost crunchy—curlicue makes great contrast to the soft grain. 

As versatile as rice, quinoa can be substituted freely for rice, millet or couscous in any recipe.

It’s also good as a side dish or as an ingredient in soups, pilafs, and casseroles.  Or, substitute quinoa for the rice in your favorite rice pudding recipe.

Quinoa Flour:

Used primarily by people with wheat allergies, this flour adds a nice flavor and texture to quick breads, cookies and cakes. 

Because quinoa is a soft grain, you can pulverize it to a flourlike consistency in a coffee mill or blender.  A grain mill, however, gives superior results. 

Here’s some yummy recipes to get you started…..

Quinoa with Balsamic Roasted Mushrooms

Serves 6

Mushrooms roasted in a simple oil-free pear balsamic dressing are delicious tossed with quinoa, spinach, green onions and almonds. Serve this dish warm, room temperature or cold, as a side dish or the main event.

Ingredients

1/4 cup balsamic vinegar
2 teaspoons Dijon mustard
1 pear, peeled, cored and cut into chunks
1 garlic clove, halved
2 pounds portobello mushrooms, stemmed and gills scraped out
1 cup red or white quinoa
3 cups tightly packed fresh spinach, chopped
4 green onions, thinly sliced
1/2 cup slivered almonds, toasted
1/8 teaspoon sea salt
1/2 teaspoon freshly ground black pepper

Quinoa and Sweet Potato Cakes

Serves 4

These flavorful cakes make a unique appetizer or side dish. Try pairing them with vegetable soup or salad for a hearty meal.

Ingredients

1/2 cup quinoa
1/2 cup truRoots Organic Sprouted Green Lentils
1 red bell pepper, finely chopped
3 tablespoons diced red onion
2 tablespoons Bragg Organic Sprinkle Seasoning
1 tablespoon chili powder
1/2 teaspoon sea salt
Pinch ground black pepper
1 cup mashed cooked sweet potato, more if needed
Salsa or other condiments of your choice

Best wishes,

Laura Lo Russo

Healthy Eating Specialist

For many of us having a bowl of food is very comforting.  This can also be a healthy way to reconfigure your plate.  As you adopt this new method, and the way you look at what you are fueling your body with, you tend to start to eat more simply. 

Here’s a guide to help you assemble your bowl of goodness at any meal of the day. 

Simply mix and match with what’s in season or what you have available in your kitchen.  This is a great use for batch cooking. You can cook one big pot and save the leftovers for future meals during the week.   

It’s easy to fuel your body with some honest to goodness wellness!

Here’s a recipe for one of my very own favorite dinner creations:

Laura’s Bowl of Goodness

Serves 6

Serve this hearty and saucy combination of leafy greens, mushrooms and beans over whole grain brown rice or whole wheat pasta.  Use 1 (16-ounce) package of frozen dark leafy greens instead of fresh for a quick shortcut.

Ingredients

2 ½ cups low-sodium vegetable brother, divided

1 large white onion, chopped

3 cloves garlic, finely chopped

½ cup Marsala or red wine

4 teaspoons finely chopped fresh rosemary

1 tablespoon finely chopped fresh thyme

12 ounces fresh mushrooms, button or wild or a mixture of both, trimmed and thinly sliced

2 teaspoons reduced-sodium tamari

2 tablespoons whole spelt or whole wheat flour

4 tablespoons nutritional yeast

1 (15 ounce) can no-salt-added aduki beans

1 large red bell pepper, large dice

1 pound  (1 to 2 bunches) dark leafy greens, such as collards, kale or mustard greens tough stems removed and leaves thinly sliced

1 cup cooked brown rice

¼ teaspoon ground black pepper

Method

Bring 3/4 cup broth to a simmer in a large high-sided skillet over medium-high heat. Add onion and garlic and cook 7 to 8 minutes or until tender. Stir in wine, rosemary and thyme and cook about 2 minutes or until wine evaporates. Add mushrooms and reduce heat to medium, cover and cook 5 minutes or until mushrooms release their liquid and begin to become tender, stirring once. Stir in remaining 1 3/4 cups broth and bring to a simmer over medium heat. Meanwhile, in a small bowl, whisk together tamari, flour, nutritional yeast and 2 to 3 tablespoons of the hot broth to make a thick paste. Whisk paste into the simmering broth mixture, stirring constantly. Bring back to a simmer and cook 1 minute, whisking constantly. Stir in beans, greens and bell pepper in batches if needed, cover and cook 5 minutes or until greens are wilted and heated through, stirring once.  Add in cooked brown rice. Stir in black pepper and serve.

 Best wishes,

Laura Lo Russo

Healthy  Eating Specialist

Inspirational writer, Catherine Pulsifer has said that ”part of the process of beginning anew, or changing directions is to know where you want to go. I know this sounds simplistic and easy, but this is one of the most difficult of choices to make with clarity.”

If healthy eating is part of the new path you wish to take this year then you are in the right place! I am here to help you on your journey no matter where you are starting.  Let this year be your time to take control and rejuvenate your body and soul with nutrient rich foods that provide new vitality to your life everyday.

I’ve got a simple food for you that packs a mighty punch.  Goji berries have been used in Asian herbal medicine for over 5,000 years and for good reason– they are one of the most nutrient-rich foods on earth.  It is a vegetarian form of protein, packed with essential amino acids, rich in vitamin A and a good source of vitamin C.  Goji berries possess over 20 trace minerals and vitamins inluding zinc, iron, phosphorus, riboflavin (B2), vitamin E, as well as carotenoids, including beta carotene.  

You can eat these berries on their own or add to your favorite smoothies, tea, oatmeal, granola or even salads. 

Here’s a simple breakfast bar recipe that can be made ahead and enjoyed the whole week long. These tasty bars, are best eaten at room temperature or cold for breakfast or a snack.  Rich in antioxidants, they should be stored in in an airtight container in the refrigerator so you can grab and go.

Best wishes,

Laura Lo Russo

Healthy Eating Specialist

Goji Berry Breakfast Bars

Serves 6

 Ingredients

 1 medium ripe banana

1 cup old fashioned oats

1 cup Goji berries

3/4 cup frozen blueberries, thawed

1 tablespoon raisins

1/8 cup pomegranate juice

2 tablespoons finely chopped dates

1 tablespoon raw sunflower seeds

2 tablespoons ground flax seed

1 tablespoon chopped walnuts or almonds (optional)

 Method
Preheat oven to 350 degrees.

Mash banana in a large bowl. Add remaining ingredients and mix thoroughly.

Spread mixture into pan. Bake for 25 minutes. Cool on wire rack and cut into bars.

Refrigerate any leftover bars.

Adapted from a recipe by Dr. Joel Fuhrman www.DrFuhrman.com

Cooking can get expensive but it doesn’t have to be!  Here’s some great nutrient dense recipes that all cost $5 or less to make. You can cook up a big pot and keep the leftovers for lunch or dinner the following day.

Here’s to a healthy and happy new year!

Best wishes,

Laura

Healthy Eating Specialist

5 Ingredients for less than $5

• Canned unsalted chopped tomatoes
• Canned unsalted beans
• Bag of frozen vegetables
• Cooked starch (grain, pasta, potatoes)
• Assorted Spices

Indian Stew

2 (28-oz) cans of unsalted chopped

tomatoes

2 (14-oz) cans of unsalted garbanzo

beans

1 (16-oz) pkg frozen 365 cauliflower

1 (16-oz) pkg frozen 365 peas

8-oz (½ package) 365 frozen kale &

collard greens

3 medium, cooked russet potatoes

Curry powder & garlic powder, to taste

——————————————————-

Longevity Soup

2 (28-oz) cans of unsalted chopped

tomatoes

7 cups of water

2 (14-oz) cans of unsalted kidney beans

2 (16-oz) pkg frozen 365 mixed

vegetables (carrots, peas, corn, and

green beans)

8-oz (½ package) 365 frozen kale &

collard greens

3 to 4 cups cooked brown rice

Fresh or ground ginger & garlic powder,

to taste

——————————————————-

Mexican Stew

2 (28-oz) cans of unsalted chopped

tomatoes

2 (14-oz) cans of unsalted black & pinto

beans

2 (16-oz pkg frozen 365 Southwestern

vegetable blend (onion, red and green

peppers)

8-oz (½ package) 365 frozen kale &

collard greens

3 to 4 cups cooked brown rice

Mexican salt-free seasoning & garlic

powder, to taste

——————————————————-

Italian Stew

2 (28-oz) cans of unsalted chopped

tomatoes

2 (14-oz) cans of unsalted kidney beans

2 (16-oz) pkg frozen 365 mixed California

style vegetables (cauliflower, broccoli,

carrots)

8-oz (½ package) 365 frozen kale &

collard greens

1 (16-oz) penne whole wheat pasta

Italian salt-free seasoning & garlic

powder, to taste

Instructions for all 4 recipe variations

Combine all ingredients in a large stockpot over medium-high heat

and stir. Bring the mixture to a boil; cover, decrease the heat to low,

and simmer for 10 minutes. Taste and correct the seasonings with

additional spices. Ladle into bowls and enjoy

As the temperature continues to drop, we naturally crave more warming and hearty dishes. Chili is a great one pot meal that can satisfy on even the most frigid nights.  It’s defined as a stew-like soup made with meat, chilies, or chili powder (or both) and according to what region of the United States that you live in, it can also include beans. Contrary to what you might think, chili did not originate in Mexico but rather the Southwestern part of the United States. 

There are so many ways you can make chili that you’ll surely never get bored making this dish!  Here’s a few recipes to get you started–

Best wishes,

Laura Lo Russo

Healthy Eating Specialist

Bison Chili

Serves 4 to 6

This chunky, veggie-packed chili is just the thing for cold-weather comfort or watching the game. A surprise ingredient—cauliflower—adds even more flavor.

Ingredients

1/2 pound ground bison
1 large onion, finely chopped
1 large carrot, finely chopped
1/2 head cauliflower, stemmed and cut into small florets (about 3 cups)
1 medium green bell pepper, finely chopped
3 large garlic cloves, finely chopped
2 teaspoons ground cumin
2 tablespoons no-salt-added chili powder
1 tablespoon apple cider vinegar
1 (15-ounce) can no-salt-added diced tomatoes
1 (28-ounce) can no-salt-added crushed tomatoes
1 (15-ounce) can no-salt-added kidney beans, drained and rinsed
1/2 cup loosely packed cilantro leaves, chopped

Method

Heat a large Dutch oven or pot over high heat. When the pot is very hot, add bison and brown it, stirring often for 5 minutes. Add onion and carrot, and cook, until both begin to soften, about 5 minutes. Add 1/2 cup water to deglaze the pan, scraping brown bits from the bottom of the pan as the water evaporates.

Add cauliflower, bell pepper and garlic and cook until vegetables begin to soften, about 5 minutes. Add cumin, chili powder, vinegar, tomatoes and beans along with 1 cup water. Bring to a boil; reduce to a simmer, cover and cook, stirring occasionally, until vegetables are fork tender, about 45 minutes.
Serve garnished with chopped cilantro.

Goji Chili Stew

Serves 6

Ingredients

3 cups diced plum tomatoes, or 1 (28 ounce) can, low sodium or no salt added

1 pound frozen broccoli, chopped

10 ounces frozen onions

2 1/2 cups corn, fresh or frozen

1/2 cup Goji berries

2 large zucchini, diced

4 ounces chopped mild green chilis

4 teaspoons chili powder, or more to taste

2 teaspoons cumin

3 cloves garlic, minced

1 1/2 cups cooked pinto beans, or 1 (15 ounce) can low sodium or no salt added, drained

1 1/2 cups cooked black beans, or 1 (15 ounce) can low sodium or no salt added, drained

11/2 cup cooked red kidney beans, or 1 (15 ounce) low sodium or no salt added, drained

Method
Cover and simmer all ingredients, except beans, for 20 minutes. Add beans cook for an additional 10 minutes.

Recipe courtesy of www.DrFuhrman.com

Vegetable-Chickpea Chili with Toasted Almonds

Make this vegetarian chili at home on weekends and then enjoy the leftovers later in the week as it’s even better after it’s mellowed in the refrigerator a day or so.

Serves 4

Ingredients

1 large red onion, finely chopped

3 medium cloves garlic, minced

1 teaspoon kosher salt

1 to 2 tablespoons of hot paprika

1 tablespoon chili powder

1 tablespoon ground cumin

1 28oz. can whole peeled tomatoes

2 15oz. cans chickpeas, drained and rinsed

2 cups fresh (or frozen) corn kernels

1 medium red bell pepper, diced

1 medium jalapeno, thinly sliced into rounds

½ cup slivered almonds

¼ cup small basil leaves

6 scallions (white and light green parts only) thinly sliced

Method

Heat a large high-sided sauté pan over high heat. Add onion to the very hot pan and cook, stirring constantly for 3 minutes until onion begins to soften.  Add 1/4 cup water, scraping any brown bits from the bottom as the water sizzles. Cook until the liquid reduces by half, about 2 minutes. Add garlic, salt, paprika, chili powder, and cumin and cook for 1 minute, and then stir in the tomatoes and their juice.  Stir, smashing the tomatoes against the side of the pot to break them up slightly.  Add 2 cups of water bring to a simmer.  Stir in the chickpeas, corn, bell pepper, jalapeno, and cook until the peppers have lost their raw crunch; 8 to 12 minutes (at this point if the chili looks too thick, add an additional 1 cup of water).  

While the vegetables cook, heat a pan over medium-high heat, add the almonds and cook, stirring constantly until aromatic and golden brown and, 2 to 3 minutes. Be careful not to overcook as they will burn easily. 

Stir the basil, scallions, and almonds into the chili and serve.  The chili will keep in an airtight container in the refrigerator for up to 4 days.

Here’s a fun way to get in more nutrious fruits during a time of year when cookies and cake are plentiful!

Santa’s North Pole Smoothie

Serves 4

Ingredients

2 cups Coconut Dream Unsweetened Coconut Drink

1 cup frozen strawberries

1 frozen banana

1 cup frozen raspberries

½ cup of fresh mint leaves

Garnish with shredded coconut

Method

Blend until smooth. Add more milk and/or mint as desired. Pour. Garnish with shredded coconut. Serve.

Best wishes,

Laura Lo Russo

Healthy Eating Specialist

Happy Holidays everyone! Do you love the delectable flavors of traditional egg nog but wish it wasn’t so darn heavy. Well, I have the perfect recipe for you. Almond Nog is a lighter and healthier version of the ol’ traditional standby.  To start you’ll make your very own homemade almond milk.  If you are short on time you can simply buy some unsweetned pre-made almond milk sold at Whole Foods Market and then follow the remainder of the recipe as listed below.  

Almond Nog 

 Serves 4

 Ingredients:

1 c almonds soaked 10‐12 hours in filtered water

4 cups filtered water

2 Tablespoon dates

½ vanilla bean

1 banana

Fresh nutmeg, grated

1 teaspoon cinnamon

pinch of sea salt

 Method 

 In high speed blender, blend almonds and water until smooth.

Continue by pouring milk mixture into nut milk bag or cheese cloth. Squeeze out liquid. Dehydrate ‘nut pulp’ for 4‐6 hours and store for future use for nut flour. Put milk back in blender and blend with remaining ingredients.

Best wishes,

Laura Lo Russo

Healthy Eating Specialist

There is a lot of hype these days about eating dark green leafy greens and for good reason too! They are, calorie for calorie, perhaps the most concentrated source of nutrition of any food.  Kale has become an icon of this movement and scores a 1000 on the ANDI scale but let’s not forget about its cousin, watercress which also scores a 1000 and packs a nice peppery punch into every bite.

Fun Facts:

• Watercress is a member of the cruciferous vegetable family and named as such for their cross-shaped (crucifer) flower petals.
• Calorie for calorie watercress contains more vitamin C than oranges, more iron than spinach and more calcium than milk. It is also a rich source of vitamin A, vitamin E, Vitamin K, folate, fiber and a host of minerals.  Watercress is also packed with a wide range of disease fighting phytonutrients.  It’s for these reasons that watercress scores an amazing 1000 on Whole Foods Market’s ANDI scale and considered a superfood!
• Watercress is naturally low in fat. But the little polyunsaturated fat it does contain has a high proportion of the essential fatty acid alpha-linolenic acid also known as omega-3 fatty acid.  Regular consumption of watercress can contribute useful amounts of omega-3 fatty acids which can protect against heart disease.
• Watercress has a slight peppery taste, adding a distinct of depth of flavor to any dish.
• Cultivated in pure spring water, its health benefits have been known since ancient times. It is believed to have originated in Greece and remains an integral part of Mediterranean diets.
• In 500BC, Hippocrates, the father of medicine, is said to have located his first hospital close to a stream to ensure fresh watercress to help treat his patients.
• Eating a bunch of watercress is said to be a good cure for a hang-over.

 How to eat?

Pile onto a sandwich

Toss in a salad

Throw it into a soup

Blend into a sauce

Wilt into pastas or stir fries

Add to a fruit smoothie

*Whatever you do don’t just leave it to lay on your plate as a garnish!*

Here’s a few tasty recipes to get your started:

Quinoa with Watercress, Pears and Pomegranates

Serves 4

This dish combines quinoa with the delicious flavor combination of sweet pears, tart pomegranate seeds and peppery watercress.

Ingredients

1 cup quinoa
2 cups water
1 bunch watercress, stems removed and leaves sliced (about 1 1/2 cups packed leaves)
2 ripe pears, peeled, cored and cut into 1/2-inch chunks
1/2 cup pomegranate seeds
1/2 cup chopped walnuts
2 tablespoons pomegranate juice
2 tablespoons white wine vinegar

Method

Rinse quinoa under cold running water and drain. Combine water and quinoa in a medium saucepan and bring to a boil. Reduce heat to a simmer, cover and cook until quinoa is tender and all the water is absorbed, 15 to 20 minutes. Place quinoa in a large bowl with watercress, pears, pomegranate seeds, walnuts, juice and vinegar. Stir to combine, then serve.

Tilapia, Watercress and Barley Salad

Serves 4

Ingredients

1 cup uncooked pearled barley
6 tablespoons red wine vinegar, divided
4 sprigs fresh dill plus 2 tablespoons chopped fresh dill, divided
1 (6-ounce) tilapia fillet
1/4 cup Dijon mustard
1/8 teaspoon freshly ground black pepper
2 bunches watercress, thick stems removed
1/2 English cucumber, unpeeled, halved lengthwise and thinly sliced

Method

In a medium pot, combine 3 cups water and barley. Bring to a boil, reduce heat to low and simmer until barley is tender, 40 to 45 minutes. Drain and let cool to room temperature.

Meanwhile, fill a pot or skillet deep enough to hold tilapia with enough water to cover by about an inch of water. Add 4 tablespoons red wine vinegar and dill sprigs. Bring water to a simmer. Add tilapia. Keep water at a gentle simmer and cook 10 to 12 minutes or until the tilapia is just opaque in center. Allow about 10 minutes per inch thickness of tilapia fillet. Carefully remove tilapia fillet from water and place aside to cool to room temperature. Flake tilapia into bite-size pieces.

In a medium bowl, make a dressing by whisking together mustard, remaining 2 tablespoons vinegar and pepper. Lightly toss watercress with 2 tablespoons of dressing. Toss remaining dressing with barley, cucumber and 1 tablespoon chopped dill. To serve, place watercress on plates. Top with barley mixture and tilapia. Garnish with remaining chopped dill.

Best wishes,

Laura Lo Russo

Healthy Eating Specialist