February 2014

Sat
01
Get in the Game! Taste of the Tailgate
2:00 PM - 4:00 PM @ Whole Foods Market in Darien
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Get in the Game! Taste of the Tailgate
Saturday, February 1st
2:00 PM - 4:00 PM
Whole Foods Market in Darien, FREE

The Big Game is tomorrow, and it’s time to score big at your game day party!  Join us as we sample football season essentials and Fan Favorites!

Mon
03
Engine 2: 28 Day Challenge! Day 1
7:45 AM - 8:45 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 1
Monday, February 3rd
7:45 AM - 8:45 AM
Whole Foods Market in Darien

What in the world is Engine 2?

Engine 2 is a plan of action for following — and sticking to — a heart-healthy, mind-healthy, body-healthy, taste-bud-tempting plant-strong® lifestyle, created by former firefighter, Rip Esselstyn.

 

When you follow the Engine 2 Diet, you adopt a whole food, nutrient-dense, plant-strong way of eating. This means you eat a vast variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.

 

Revvvvvvv up your engine and pick your path:

 

VOLUNTEER FIREFIGHTER

Just getting started? Curious yet not sure you are ready to fully commit?

Become a volunteer firefighter and simply begin to understand the Engine 2 Plant-Strong® principles while refocusing your meals to eat more plants!

 

FIRE CADET

This path is for you if you want a gradual approach to becoming plant-strong: 

Week One: Eliminate dairy, refined sugar and processed foods.

Week Two: Build on the successes of the previous week! Eliminate meat, poultry, eggs and fish.

Week Three: Keep up the good work! Now it is time to eliminate extracted oils.

Week Four: Congratulations! You’ve advanced to Firefighter! Focus on enjoying your plant-strong diet!

 

FIREFIGHTER

This path is for you if you are ready to go all in from the start!

Week One: Jump right in to the 100% plant-strong way of life.  Eliminate animal products, processed foods and extracted oils from your diet, and enjoy healthy whole grains, fruits, vegetables, legumes, nuts and seeds.

 

GET FIRED UP!

 

 

DAY 1

HELLO E2 CHALLENGERS!!!

 

I want to thank you for embarking on the Engine 2 Challenge!  Think about it: In just twenty-eight days, you will plant the seeds of a spectacular long-lasting, healthy makeover. I know that if I didn't follow this diet, I never would have had the energy to be a world-class triathlete, or just as grueling, a firefighter.

 

The Engine 2 Diet is a snap to follow!  Depending on which of the three programs you select, you will learn the basic principles of the Engine 2 lifestyle or you will spend two or four weeks eating a tempting variety of the most colorful, nutrient-packed foods that Mother Nature provides: fruits, vegetables, whole grains, legumes, nuts, and seeds.

 

During this time, you will push all meat and dairy products to the back burner, as well as refined and processed foods---including extracted oils--while feasting on jillions of plant-diverse foods.

That's the Engine 2 Diet in a healthy nutshell!!

 

I wish you only the best as you start what I know will be an eye opening, lifelong love affair with plant-beautiful foods.

Remember, this isn't just a 28 Day Challenge, it's an adventure in healthy eating and living.

Now go out there and GET FIRED UP!

Plant-Strong,

 

 

Well, what are we waiting for!?

Let the Plant-Strong games begin!

 

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Tue
04
Wild Bird-Feeding Month: Little Chef Series
4:00 PM - 4:45 PM @ Whole Foods Market in Darien
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Wild Bird-Feeding Month: Little Chef Series
Tuesday, February 4th
4:00 PM - 4:45 PM
Whole Foods Market in Darien, $5 per child

Learn how to make creative, biodegradable and decorative bird feeders.

Thu
06
Engine 2: 28 Day Challenge! Day 4
9:30 AM - 10:30 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 4
Thursday, February 6th
9:30 AM - 10:30 AM
Whole Foods Market in Darien

DAY 4: Who is FIRED UP for the weekend?

Engine 2 is!

And we bet you are too!

We’re excited to share with you this weekend’s special recipe: Zeb’s Waffles

 

Rip’s Mom and his brother, Zeb, have had a running contest over the last year to see who could make the best waffle.  The inspiration was to turn Rip’s Big Bowl cereal into a waffle!

Zeb’s recipe wins!

Prep Time: 10 minutes  /  Cook Time: 5 minutes

Makes 4 Square Waffles

 

Ingredients

2½ cups old-fashioned rolled oats

¾ cup finely chopped walnuts

¼ cup flaxseed meal

Zest of half orange

½ to ¾ teaspoon ground cinnamon

1 medium banana, smashed

1 to 1½ cups Engine 2 Plant-Strong Almondmilk

 

Instruction

Preheat waffle iron.  In a bowl, combine the oats, walnuts, flaxseed meal, orange zest, and cinnamon.  Place two-thirds of the mixture into a food processor or high-speed blender.  Blend until the mixture has a flour-like texture.  Return to the bowl with the remaining one-third of the dry ingredients; this step ensures that the waffles have a chunky texture.  If you prefer a smoother, uniform texture to your waffles, blend all of the dry ingredients initially.

Add the smashed banana and almondmilk to the dry ingredients in the bowl.  Mix thoroughly with a fork; the batter will be fairly thick.  If you prefer a thinner batter, add more almondmilk.

Portion the batter thickly onto a preheated waffle iron and spread it out to all corners.  Close the lid and cook the waffle according to the manufacturer’s directions for your waffle iron.  When done, remove the waffle from the iron –some waffles require the assistance of a chopstick to encourage release from the waffle iron.  Top with fruit of choice and/or syrup and enjoy!

Rip’s Tip: THESE RULE. Make the whole batch over the weekend, freeze any extras, and microwave one for a midweek breakfast on the go!

 

 

 

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Fri
07
Engine 2: 28 Day Challenge! Day 5
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 5
Friday, February 7th
12:00 AM
Whole Foods Market in Darien

Day 5: No Moo Milk!

 

Macaroni and Not Cheese!

One of Rip’s favorite meals growing up was a plate of frozen Stouffer’s® Macaroni and Cheese, which he would make for himself whenever his parents went out to dinner.  After cooking it in the oven for 30 minutes, he would excitedly pull a stool up to their horseshoe-shaped kitchen island and dig in while watching his favorite television program, The Wild Wild West.

Rip now recommends making this recipe for guests and keeping the television off.

 

 

 

Serves 2 to 3

 

Ingredients

1 onion, chopped

1 cup cashews

⅓ cup lemon juice

1⅓ cups water

½ 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

 

Instruction

Preheat oven to 425°.  Allow a nonstick skillet to warm over medium heat. Once warm, add chopped onion and sauté for 5 minutes, until translucent.  In a food processor, combine the onion, cashews, lemon juice, water and salt.  Gradually blend in the 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.

Variation: Add 365 Everyday Value® frozen kale or peas to increase the nutrient content!

 

 

 

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Sat
08
Engine 2: 28 Day Challenge! Day 6
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 6
Saturday, February 8th
12:00 AM
Whole Foods Market in Darien

DAY 6 of your Engine 2 Challenge!

Frequently Asked Question

 “What exactly is a whole grain?”

Part I

Simply put, they are small, edible seeds that come from grasses such as wheat and barley.

Yet there is quite a bit of confusion when it comes to identifying a ‘whole grain.’ This is understandable when you are faced with the food supply that we are faced with today!

Everyday seems to bring more than one new option to our grocery store shelves. 

Which could be a good thing…and confusing.

All we really know is that we’re supposed to “eat more whole grains.” 

 

All grains start out as being whole grains.

If, after milling, all three parts of the original grain remain – the germ, bran and endosperm – in their original proportions, the grain still qualifies as a whole grain.

Whole grains can be ground, cracked, or flaked, and still retain their benefits.

 

Take a look at this whole grain:

 

1. Bran (outer layer) –protects the seed and contains up to 80% of the grains total mineral value, including B vitamins and fiber

2. Endosperm (middle layer) -contains protein, carbohydrates, vitamins and minerals - basically a concentrated energy source

3. Germ (small inner core) -contains highly concentrated B vitamins, vitamin E, protein, trace minerals, "good" unsaturated fats, antioxidants and phytonutrients

 

All of the grain’s nutrients, phytonutrients (health-protective components of plant foods), vitamins, and minerals work together to help you stay healthy.

 

Unfortunately, some food manufacturers rely mainly on refined grains, in which the seed is stripped of its bran and germ (and the bulk of its nutrients), leaving only the endosperm’s carbohydrates and protein. In some instances, food manufacturers will attempt to enrich these refined grains by adding back some of the vitamins and minerals that were lost during processing.

(Source: wheatfoods.org; wholegrainscouncil.org; earthsbest.com; kasha.com)

To be continued…

 

 

 

 

 

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Sat
08
Sweet and Spicy Valentine's Day: Storewide Tasting
2:00 PM - 4:00 PM @ Whole Foods Market in Darien
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Sweet and Spicy Valentine's Day: Storewide Tasting
Saturday, February 8th
2:00 PM - 4:00 PM
Whole Foods Market in Darien, FREE

Want to impress that special someone but not sure what to cook? Come and try some of our sweet and spicy recipes that will be sure to heat up your Valentine’s Day.

Mon
10
Engine 2: 28 Day Challenge! Day 8
12:00 AM - 12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 8
Monday, February 10th
12:00 AM - 12:00 AM
Whole Foods Market in Darien

DAY 8

CONGRATULATIONS!

(Insert confetti here!)

Your first week is behind you!

The 28 days will be over before you know it, so savor the changes your body is going through on a metabolic, digestive and palate-pleasing level!

Be sure to stay committed to your food journal.  This is crucial for accountability and will keep your head in the plant-strong® game!

 

“I’ve missed over 9,000 shots in my career.  I’ve lost almost 300 games, 26 times I’ve been trusted to take the game winning shot…and missed.  I’ve failed over and over and over again in my life.  And that is why I succeed.”

-Michael Jordan

 

Week 2 is now under way!

Volunteer Firefighters: Continue to learn more about the Engine 2 Plant-Strong principles & refocus your meals to include more plants!

Fire Cadets: Build on the successes of the previous week!  Eliminate meat, poultry, eggs and fish.

Firefighters: Keep doing what you are doing: 100% plant-strong!


GET FIRED UP

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Tue
11
Engine 2: 28 Day Challenge! Day 9
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 9
Tuesday, February 11th
12:00 AM
Whole Foods Market in Darien

DAY 9

Frequently Asked Question

“How do I live without meat(s)?”

The answer is, “easily!” by incorporating many other plant-strong ideas!

  • Beans: dried or no-salt-added canned
  • Mushrooms: shiitake, button, maitake,  chanterelle –just to name a few
  • Starches: sweet potatoes, Russet potatoes, yams, Winter squash, etc.
  • Tempeh
  • Tofu

Hawaiian BBQ Tacos

These barbecued tacos won “Tastiest and Most Creative Dish” at one of the infamous Engine 2 potlucks in Austin, Texas!

Prep Time: 10 minutes

Makes: 8 to 10 tacos

 

Ingredients

16 ounces tempeh, crumbled

1 tablespoons low-sodium tamari sauce

One 16-ounce jar barbecue sauce

5 Engine 2 Plant-Strong® Sprouted Ancient Grain or Brown Rice Tortillas, cut in half

1 cup shredded lettuce

1 to 2 cups fresh pineapple, cut into cubes or bite-sized pieces

 

1 bunch fresh cilantro, leaves and sprigs

 

Instructions

Preheat oven to 350 degrees.  Place the crumbled tempeh in a nonstick pan over medium heat.  Add in the tamari and cook, stirring, until heated through.  Add the barbecue sauce and stir until all of the tempeh is coated with the sauce.

Drape the tortillas from an oven rack –straddling two oven rack wires, and so that the two opposing sides of the tortillas hang down like wide, upside down tacos.  Bake the tortillas in the oven for 5 to 7 minutes. 

Remove the warm tortillas from the oven rack and admire your new taco shells! 

Scoop the tempeh onto the toasted tortillas.  Add shredded lettuce, pineapple, and a sprig of fresh cilantro on top.

 

Rip’s Tip: Instead of taco shells, use Romaine lettuce or savoy cabbage leaves as the vehicle for transporting the barbecued tempeh and pineapple to your mouth!

 

 

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Tue
11
Be My Valentine!
11:00 AM - 3:00 PM @ Whole Foods Market in Darien
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Be My Valentine!
Tuesday, February 11th
11:00 AM - 3:00 PM
Whole Foods Market in Darien, FREE

Pamper yourself and pamper your Valentine with our amazing Whole Body products and artisanal chocolates- you may even win some great Valentine’s Day prizes!

Tue
11
Valentine's Day Crafts: Little Chef Series
4:00 PM - 4:45 PM @ Whole Foods Market in Darien
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Valentine's Day Crafts: Little Chef Series
Tuesday, February 11th
4:00 PM - 4:45 PM
Whole Foods Market in Darien, $5 per child

Make something fun to take home for your Valentine!  Ages 5+ please.

Wed
12
Engine 2: 28 Day Challenge! Day 10
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 10
Wednesday, February 12th
12:00 AM
Whole Foods Market in Darien

DAY 10

Know someone sweet and spicy?

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

 

 

Adonis Cake

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

 

Prep Time: 10 minutes

Cook Time: 30 minutes

Makes one 9x9-inch cake

 

Ingredients

1½ cups whole wheat flour

3 tablespoons unsweetened cocoa powder

1 teaspoon baking soda

⅔ cup pure maple syrup

6 tablespoons unsweetened applesauce

1 tablespoon white vinegar

1 teaspoon vanilla extract

¾ cup cold water

 

Instruction

Preheat the oven to 350 degrees.  Set out a 9x9-inch nonstick cake pan.  In a mixing bowl, combine the flour, cocoa, and baking soda and mix well.  Add the maple syrup, applesauce, vinegar, vanilla, and water and mix well to combine.

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

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

 

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

 

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

 

 

Adonis Frosting

Chocolate frosting of the gods!

Prep Time: 5 minutes

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

 

Ingredients

One 12-ounce package of silken tofu

¾ cup dairy-free, semisweet chocolate chips, melted

1 tablespoon vanilla extract

 

Instruction

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

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

Use immediately or refrigerate until ready to use.

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

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Wed
12
Engine 2: 28 Day Challenge! Day 11
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 11
Wednesday, February 12th
12:00 AM
Whole Foods Market in Darien

DAY 11

Weekend Special Recipe!

The weekend is right around the corner and Engine 2 wants you to have a very, very special weekend.

In an effort to set you up for a success and special plant-strong weekend, we’d like to share this recipe with you!

Cranberry Polenta French Toast

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

 

Prep Time: 10 minutes 

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

Cook Time: 5 minutes 

Serves 6 to 12

 

Ingredients

3 cups water

¼ teaspoon ground cinnamon

2 tablespoons pure maple syrup

1 cup polenta

1 cup dried cranberries (about 5 ounces)

 

Instruction

Add the 3 cups of water to a small pot.  Whisk in the cinnamon and maple syrup very well, breaking up any clumps.  Bring the mixture to a low boil.

Following the package instructions and using the suggested polenta-to-water ratio (some varieties are of a coarser grind and will absorb more water), whisk the water and slowly pour in the polenta.  Cook, stirring rapidly, to keep the polenta from forming lumps.  When the polenta has thickened like a nice porridge, stir in the cranberries.

 

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

 

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

(Source: My Beef with Meat by Rip Esselstyn)

 

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

 

Have a great weekend (when it arrives)!

Enjoy yourself out there…

 

 

 

 

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Fri
14
Engine 2: 28 Day Challenge! Day 12
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 12
Friday, February 14th
12:00 AM
Whole Foods Market in Darien

DAY 12

 

 

Frequently Asked Question

“If I am minimizing the amount of animal foods that I eat, will I consume enough iron?”

 

As Rip states in his recent book, My Beef with Meat, “There’s a reason why the most grueling triathlon competition is called the ‘IronMan.’  Iron has long symbolized strength and power.  And it’s absolutely essential to life.”

 

Iron is required for red blood cells to carry oxygen throughout the body.  It is also an essential component of many enzymes –including those involved in energy production and brain function!

 

Our diets provide two forms of iron: heme and nonheme.

The word heme is derived from the Greek word, haima, meaning blood.  Which makes sense since heme iron is found in animal flesh (all animals have a blood supply) and nonheme iron is supplied by plants (plants do not have a blood supply).

 

Heme iron is absorbed better than nonheme iron.  However, remember what else comes along with the heme iron supplied by animal foods: saturated fat, cholesterol and depending on the source, steroids, growth hormones and antibiotics.

 

Nonheme iron is sensitive to both inhibitors and enhancers of iron absorption.  When consumed at the same time, inhibitors of iron absorption include calcium (dairy) as well as naturally occurring plant chemicals, called polyphenols (coffee, tea, cocoa) and phytates (whole grains, legumes, soy).

 

Some food preparation techniques –such as fermentation, soaking and the sprouting of beans, grains and seeds can diminish phytates and thereby enhance iron absorption (think sprouted grains here).

 

Enhancer of iron absorption includes vitamin C –found in vegetables and fruits.  In fact, vitamin C can substantially enhance the absorption of nonheme iron as well as diminish the inhibitory power of phytates.

 

 

To maximize iron absorption from plants, simply do not drink your coffee or tea with meals and add a fruit or vegetable (or BOTH) packed with vitamin C to each meal!

 

 

Rip’s Tip:

Since vitamin C content is higher in raw plants (heat from cooking will destroy this powerful vitamin), make sure you eat a variety of raw and cooked plants! 

FIRED UP your plant-strong life with some vitamin C action found in kale, broccoli, potatoes, strawberries, citrus, cauliflower, and pineapple! Oh, and don’t forget the Brussel sprouts!

 

 

 

A few examples for you to maximize iron absorption:

  • Fresh or frozen collard greens or kale added to warm lentil & sweet potato soup
    • Value Tip: Select 365 Everyday Value® Frozen Collard Greens or Kale!
  • Engine 2 Plant-Strong® hummus sandwich (chick peas = iron source) layered with tomatoes & kale (= vitamin C sources)
  • Engine 2 Plant-Strong® Plant Burgers crumbled into your favorite pant-strong pizza!
    • Value Tip: ON SALE at your local Whole Foods Market until February 25th! Look for additional coupon in our January/February Whole Deal Magazine in stores!
Sat
15
Engine 2: 28 Day Challenge! Day 13
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 13
Saturday, February 15th
12:00 AM
Whole Foods Market in Darien

DAY 13

 

Frequently Asked Question

“But, where will you get your protein!?”

 

The word protein is derived from the word, ‘protos,’ meaning ‘primary’ or ‘first’…which is fitting since this is always the first question asked: “But, where will you get protein?”

 

The answer: From all the whole plant foods that you will eat!

Plant protein can meet protein requirements when a variety of plant foods are consumed and your energy needs are met.

Meeting our body’s needs for all essential amino acids (EAAs) is easily done with a normal assortment of plant food.  When your diet contains a variety of plant foods, the amino acids derived from all the different proteins are ‘pooled’ in the fluids between body cells & in the intestine.

 

This ‘pool’ of amino acids is drawn upon to build muscle, replace cells, run the immune system, etc.  Every plant food does not exactly match the suggested pattern of amino acids (some plants might be low in but not missing an amino acid). 

YET, when your diet provides an assortment of plant proteins over the course of a day (not same meal), all amino acids are present in abundance.

In our tissues, EAAs from animal foods AND plant foods are INDISTINGUISHABLE.

In fact, the amino acids in all animal protein foods are derived from plants!

 

“But, will it be complete if it comes from plants?”

The answer: Yes!

The myth that they’re not, or are of a lesser quality than animal proteins, dates back to experiments performed on rats in the early 1900s.

In reality, proteins are composed of chains of roughly twenty different amino acids.

Of those, eight are found outside our body and must be absorbed from our food. These eight are the “essential” amino acids (EAAs).  It is essential that we consume these amino acids through the foods that we eat.

The remaining amino acids are “nonessential” because they can be synthesized by our bodies. 

Plants supply all the essential and nonessential amino acids. All of them.

While some plants may be low in (not missing) one amino acid and other plants may be higher in others, your brilliant body sorts it all out!  Wahoo!

In so doing, it creates a high-quality protein that is healthier and safer than animal protein.  Therefore, there is absolutely no need to combine certain plant proteins at each meal in an attempt to achieve an optimal amino acid balance.

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Sat
15
Cherrylicious! Storewide Tasting
2:00 PM - 4:00 PM @ Whole Foods Market in Darien
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Cherrylicious! Storewide Tasting
Saturday, February 15th
2:00 PM - 4:00 PM
Whole Foods Market in Darien, FREE

February is National Cherry Month. Come in and taste our “cherry”licious creations!

Sun
16
Engine 2: 28 Day Challenge! Day 14
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 14
Sunday, February 16th
12:00 AM
Whole Foods Market in Darien

DAY 14

Frequently Asked Question:

“How Do I Live Without Refined & Extracted Oils?”

 

Instead of using refined oils for sautéing, use these tips & these liquids:

  • Key step: Allow the sauté pan to heat over medium heat before adding vegetables or liquid
  • Once warm enough (test this by splashing a few drops of water in pan, if the water drops dance, it is warm enough), add vegetables.
  • Keep vegetables in continuous motion (using wooden spoon or by moving the pan)
  • Notice browning on the pan? This is a good sign: the natural sugars are being released from the vegetables.
  • Once vegetables appear to be sticking to pan, add just enough liquid as you would have added oil in the beginning. Here are a few ideas:
  • Low sodium vegetable broth or tomato juice
  • Carrot, orange or apple juice
  • Lime or lemon juice
  • Beer or wine
  • Reduced sodium tamari (1 Tbsp) diluted with water (2 Tbsp)
  • Water!

 

 

Instead of salad dressing made from refined oils, experiment and make you own!

These exciting recipes are from The Engine 2 Diet book.  Explore Rip’s My Beef with Meat book for more fun recipes!

 

E2 Basics Dressing

This is one of Rip’s favorite salad dressings! Introduced to Rip back in 1996 by his friend Bridget –his salads have been grateful ever since!

 

2 tablespoons nutritional yeast (Value Tip: look for it in your bulk department)

1 tablespoon tamari

1 tablespoon mustard

2 tablespoons balsamic vinegar

Juice of 1 orange, lime or lemon

1 tablespoon of maple syrup

1 teaspoon vegetarian Worcestershire sauce

1 tablespoon wheat germ

Water to desired consistency

 

Whisk the ingredients together in a bowl. Enjoy!

 

Orange Hummus Dressing

Possibly the most delicious dressing of all!

 

3 tablespoons of Engine 2 Plant-Strong® Traditional Hummus

2 tablespoons balsamic vinegar

3 tablespoons orange juice

1 teaspoon mustard

½ teaspoon ginger, peeled and diced

 

Whisk the ingredients together in a bowl. Enjoy!

 

 

Instead of baking with oil, enjoy this in your recipe:

Eliminating oil in baking can be challenging because oil keeps the baked goods moist and soft.  Replace the oil called for in the recipe with half the amount of another moist food:

  • Applesauce
  • Mashed bananas, potatoes or pumpkin (can be canned!)
  • Tomato sauce
  • Soft silken tofu or plain soy yogurt (remember, tofu and soy yogurt are high fat foods)

Cakes and muffins made without oil usually come out a little heavier.  For a lighter texture, use carbonated water instead of tap water in baking recipes.  Be sure to test cakes and muffins at the end of the baking time by inserting a toothpick in the center to see if it comes out clean (meaning done).  Sometimes oil-less cakes and muffins may need to be baked longer than the directions advise, depending on the weather or the altitude.

 

Use parchment paper between metal pan and your food when using cake pans, loaf pans and baking sheets. Parchment paper keeps food from sticking to the surface of pans.

(Source: Dr. McDougall’s Newsletter 2007)

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Mon
17
Engine 2: 28 Day Challenge! Day 15
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 15
Monday, February 17th
12:00 AM
Whole Foods Market in Darien

DAY 15

Dear Engine 2 Challengers-

 

You should be starting to sense some powerful changes in how you feel, how you look, and how you think about food. I really hope you are doing well and enjoying the process.

YOU control your health and you are the architect of this change--and it's called Self-Care.

 

You are moving from the Standard American diet (SAD), a diet of dietary destruction filled with all the villains that promote disease, to the Engine 2 plant-strong diet, a diet of dietary excellence filled with all the superheroes that prevent disease.

 

It's been two weeks. We start week three today. Those following the Volunteer Firefighter program, KEEP MOVING FORWARD! Continue to refocus your plate to include more plants!  Those following the Firefighter program, continue doing the WHOLE SHEBANG. Those doing the Fire Cadet program in week three you will keep locked in the cupboard all extracted and refined oils. Without these concentrated calories your weight will continue to drop, your arteries will relax and open up, and your taste buds and palate will come to life. Keep the lid on all oils be they olive, canola, coconut, or any other type. Don't eat baked goods with added oils, don't use salad dressings with added oils, and don't cook with added oils. You’re now doing the whole shebang and loving it!!!   

 

From here until the finish line, you will be doing the whole Engine 2 She-bang!!! You are successfully nourishing yourself with only the best and brightest foods on earth; fruits, vegetables, whole grains, legumes, and some nuts and seeds.

 

Those keeping food logs---keep it up! They are one of your many lifelines to success.

Stay plant-strong!

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

 

Tue
18
Engine 2: 28 Day Challenge! Day 16
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 16
Tuesday, February 18th
12:00 AM
Whole Foods Market in Darien

DAY 16

Baking without oil!

Engine 2’s Chocolate Pie with Crispbread Crust

This delicious pie filling is from Rip’s second national best-seller, My Beef with Meat. We have combined the pie filling with a creative pie crust recipe because this one is just too good not to share! Created by Healthy Eating Specialist, Gerrie Adams, at the Tustin-Jamboree store! Thanks for all that you do, Gerrie!

 

Chocolate Filling

10 ounces pitted dates (about 16 large Medjool dates), soaked in water overnight

2 cups Engine 2 Plant-Strong® Original Almondmilk

8 ounces almond butter or peanut butter

1 tablespoon vanilla extract

⅓ to ½ cup unsweetened cocoa powder

 

Crispbread Crust

1 box Engine 2 Plant-Strong® Organic Original Crispbread (Makes 1.5 standard pie crusts)

               ON SALE at your local Whole Foods Market® from Jan 29th-Feb 25th!

2 cups pitted dates, soaked in water overnight in water

 

Garnish

Fresh fruit

 

Instruction

Two nights before, start to make the filling:  place the dates in a container and pour almondmilk over them.  Seal the container and soak the dates in the fridge overnight.

 

The next day continue to make the filling by placing the soaked dates and almondmilk in a food processor.  Make sure there are no pits in the dates or your food processor will buck, splatter and thump.

 

Blend the soaked dates and almondmilk until well combined and creamy.  Add the almond butter and vanilla to the food processor and blend again.  If needed, add more almondmilk for a less thick but creamy consistency.  Add the cocoa powder and blend well –it is just luscious at this stage!  Set aside while you make the crust.

 

Using your hands, break up the crispbreads into a semi-fine state.  Set aside.  Blend soaked dates in food processor, adding date-soak water slowly until a smooth, creamy paste is formed.  Slowly add the date paste to the blended crispbreads, massaging it together until it sticks together when compressed.  

Press the crispbread-date-mixture into pie pan and bake it at 350 for about 7 minutes.  Allow pie crust to completely cool before pouring the chocolate filling into the pie pan.  Cover the pie and freeze overnight or for at least 8 hours before serving so it hardens.

Remove the pie from the freezer in time for it to thaw enough to cut.  Slice into wedges and serve.  Add fresh fruit on top just before serving!

Rip’s Tip: Pour any extra chocolate filling into a “brownie” pan, freeze. Then serve cut into squares.

Take a photo of your E2 Chocolate Pie and share with us!

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Tue
18
Personal Pizzas: Little Chef Series
4:00 PM - 4:45 PM @ Whole Foods Market in Darien
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Personal Pizzas: Little Chef Series
Tuesday, February 18th
4:00 PM - 4:45 PM
Whole Foods Market in Darien, $5 per child

Calling our Little Chefs! Personal pizzas are back by popular demand! Create your own personal pizza as we take the healthy approach with this family favorite.  Ages 5+ please.

Wed
19
Engine 2: 28 Day Challenge! Day 17
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 17
Wednesday, February 19th
12:00 AM
Whole Foods Market in Darien

DAY 17

Plants Are Eco-Friendly

Here is a simple piece of advice: If you care about the environment, go plant-strong!

Let’s take a closer look into why eating plants supports our environment:

  • If you average all of the meats, it takes about 25 calories of fossil fuel to produce every calorie of animal protein in America.
  • In comparison, a calorie of plant protein requires only 2.2 calories of fossil fuel.
  • Eating plant-strong saves the trees in the forests! We need trees to produce oxygen!
  • 1 kilogram (2.2 pounds) of animal protein requires one hundred times more water to produce than one kilogram of grain protein
  • One pound (16 ounces!) of “factory-farmed” beef requires seven pounds of grain and 2,400 gallons of water –YIKES!

According to the latest findings from the WorldWatch Institute, livestock are responsible for at least 32,564 million tons of CO2 emissions per year which represent over 51% of the world’s annual global greenhouse gas emissions. 

In other words, the #1 thing EVERYONE can do to reduce our carbon footprint and minimize the impact on this precious planet is to go PLANT-STRONG!

So don’t just ride your bike to work and recycle your paper.  Eat some broccoli!

GET FIRED UP!

 

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Thu
20
Engine 2: 28 Day Challenge! Day 18
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 18
Thursday, February 20th
12:00 AM
Whole Foods Market in Darien

DAY 18

Weekend Special Recipe!

The weekend is right around the corner (again) and Engine 2 wants it to be as great as the last one!

Enjoy this breakfast favorite on your Saturday or Sunday morning!

 

 

The Bouldin Creek Spicy Scrambler

The Bouldin Creek Café is an ultra-cool, plant-based restaurant in Rip’s home town of Austin.  This scrambled tofu is one of their signature dishes, and a favorite of the Esselstyn’s. 

Prep time/Cook time: 10 minutes (plus 30 minutes press time for tofu)

Serves 3 to 4

 

Ingredients

Tofu:

One 12-ounce block firm tofu

1 to 2 teaspoons low-sodium tamari sauce or Bragg Liquid Aminos

Spicy Mix:

½ Jalapeño pepper, finely chopped

½ Serrano pepper, finely chopped

1 garlic clove, minced

½ cup chopped fresh cilantro

Dry Mix:

1 teaspoon curry powder

¼ teaspoon salt (optional)

¼ teaspoon ground turmeric

½ teaspoon freshly ground black pepper

1 cup nutritional yeast

 

Instruction

Wrap the block of tofu in a dish towel and place it in a colander over a bowl.  Press it for at least 30 minutes using something heavy, like a brick or carton of non-dairy milk. (this is an important step or your tofu will come out gummy!)

 

In a small bowl, create the spicy mix.  Combine the jalapeño and Serrano peppers, garlic, and cilantro.  Combine the curry powder, salt, turmeric, black pepper, and nutritional yeast in a heated nonstick pan.  Crumble the tofu with your hands into jagged, bite-size pieces –it will look like scrambled eggs!

Add a splash or tamari or Bragg Liquid Aminos and stir to incorporate.  Add the tofu to the dry mix and stir until uniformly coated –it may look like there is too much dry mix –just keep stirring it around and it will all cling to the tofu eventually.  Add the spicy mix and sauté until the peppers and tofu are heated through.

 

Serve warm on its own, or use as a filling for breakfast tacos, burritos, or enchiladas.

 

Rip’s Tip: Toss this scrambler over a bed of greens –fresh salad greens or warm, steamed kale and Swiss chard! Either way, you can’t go wrong!

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Thu
20
Twitter Chat: Winter Comfort
6:00 PM - 7:00 PM @ Online
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Twitter Chat: Winter Comfort
Thursday, February 20th
6:00 PM - 7:00 PM
Online, Free

The weather is still cold... How do you eat to keep warm? Join us to share recipes and stories around how and why food is so comforting during the winter months! Follow #WFMdish to participate in the conversation from 6:00 pm - 7:00 pm CST.

Sat
22
Dr. Shan Twit: Free Posture Screenings
11:00 AM @ Whole Foods Market in Darien
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Dr. Shan Twit: Free Posture Screenings
Saturday, February 22nd
11:00 AM
Whole Foods Market in Darien, FREE

Join Dr. Shan Twit of Stamford Chiropractic for a free posture screening, starting at 11am!

Sat
22
Flavors of the Whole Planet: Storewide Tasting
2:00 PM - 4:00 PM @ Whole Foods Market in Darien
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Flavors of the Whole Planet: Storewide Tasting
Saturday, February 22nd
2:00 PM - 4:00 PM
Whole Foods Market in Darien

Our Whole Planet Foundation prosperity campaign has just kicked off!  100% of the donations we raise help to lift people out of poverty.  In honor of such an amazing cause, join us in sampling a variety of Whole Trade products and Whole Planet Foundation-inspired dishes.  These samples are not just tasty- they’re made from products that give back.

Tue
25
Engine 2: 28 Day Challenge! Day 23
12:00 AM @ Whole Foods Market in Darien
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Engine 2: 28 Day Challenge! Day 23
Tuesday, February 25th
12:00 AM
Whole Foods Market in Darien

Have you ever been told or told someone else yourself, “You have to eat more fruits and vegetables!” (Insert pointer finger waving here)

 

Thought so.

Any guess as to why that suggestion is still important today as it was the very first time your loved one suggested (ok, maybe demanded) it?

That’s right…because fruits and vegetables are “good for you.”

Fruits and vegetables are packed with vitamins and minerals.

And fiber.

And water.

And energy.

And phytonutrients!

Phyto-what?!

Phytonutrients.

 

Fruits and vegetables and other plant foods -including legumes, nuts, seeds and whole grains are powerhouses that deliver thousands of phytonutrients to our bodies!

The term ‘phytonutrients’ literally means, plant (‘phyto’ is Greek for plants) nutrients.

 

Phytonutrients are naturally occurring, biologically active compounds created by plants for their own survival and protection.

Smart plants, huh?

 

Such naturally occurring plant nutrients interact in a number of ways to protect the plant AND to prevent disease and promote health in humans who eat plants!

 

The best way to take full advantage of these phytonutrients and their symphony of interactions is to eat a variety of fruits and vegetables and other plant foods.

Think rainbow here…

The darker & deeper the color of the plant, the more power of phytonutrients your body will experience with each bite.

 

 

So the next time you step into the produce room at your local grocery store, pause and take a look around…

 

See the purple cabbage over there? The deep green kale & broccoli over there?

Over on that wall of produce, do you see the orange & yellow peppers? The blue, purple and magenta colored berries?

The red onions and the white garlic caught your eye?

 

All of those colors, aromas and textures of the fresh fruit and vegetables are there for a reason.

The reason: protective phytonutrients.

And so now you know exactly why,

“You have to eat more fruits and vegetables.”

 

 

 

 

* This information is solely for educational purposes and is not intended as a substitute for the medical advice of physicians. Before starting any diet or exercise program, you should talk to your doctor or healthcare professional. You should regularly consult a doctor or healthcare professional in all matters relating to your health, and particularly with respect to any symptoms or concerns that may require diagnosis or medical attention.

Tue
25
Simple Snacks! Little Chef Series
4:00 PM - 4:45 PM @ Whole Foods Market in Darien
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Simple Snacks! Little Chef Series
Tuesday, February 25th
4:00 PM - 4:45 PM
Whole Foods Market in Darien, $5 per child

This month is National Snack Food month.  With a little help from your parents, roll up your sleeves and make some delicious and fun homemade snacks!  Ages 5+ please.

Tue
25
"Cancer Victor"
7:30 PM @ Whole Foods Market in Darien, CAFE
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"Cancer Victor"
Tuesday, February 25th
7:30 PM
Whole Foods Market in Darien, CAFE, FREE

Have dinner with Dr. Robert Zembroski as he shares his story and nutritional tools that allow him to enjoy a cancer-free life after battling non-Hodgkins lymphoma. Dr. Z will teach participants how to "rebuild" after chemotherapy and other chronic disease and beyond.
Space is limited to 20 people. Please call 203-662-0577, or stop by Customer Service to sign up.

Thu
27
2nd Anuual "Sounds of Support" Coffee House
6:00 PM @ Whole Foods Market in Darien, CAFE
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2nd Anuual "Sounds of Support" Coffee House
Thursday, February 27th
6:00 PM
Whole Foods Market in Darien, CAFE, Donations encouraged for the Whole Planet Foundation

Enjoy a Whole Trade coffee beverage, snack, and pull up a chair to listen to the sounds of LOCAL musicians in support of our Whole Planet Foundation campaign.

Thu
27
Twitter Chat: Food in Film
6:00 PM - 7:00 PM @ Online
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Twitter Chat: Food in Film
Thursday, February 27th
6:00 PM - 7:00 PM
Online, Free

The biggest awards show of the season is coming up! Join us to chat about this year's favorites as well as the culinary classics of the past. Follow #WFMdish to participate in the conversation from 6:00 pm - 7:00 pm CST.

 

 

Events At Nearby Stores

Better Breakfasts with Brenda
Monday, April 21st
9:00 AM - 11:00 AM
Healthy Eating Kiosk, Free

Breakfast is the most important meal of the day. Looking for a more nutritious way to start your day? Stop by the Healthy Eating kiosk on Mondays in April and have Brenda show you simple delicious ways to get your day moving from the start.

Breakfast is the most important meal of the day. Looking for a more nutritious way to start your day?

Earth Day Celebration
Tuesday, April 22nd
10:00 AM - 6:00 PM
Cafe,

Join our Green Team in our café for earth friendly activities, film screening, and giveaways.

Bag Exchange: Bring your plastic bag and we’ll replace it with a reusable one for free (while supplies last).

Recycling: Hands on learning and the effects on the environment.

Shopping LOCAL: Reduce Your Carbon Footprint.

Kids Plant your Own Herb or Veggie Garden 4:30p: Planting & Pollinators

Film Screening: Here We Grow 10am-5pm free refreshments and popcorn

Giveaways: Get a free Blue Spruce Green Tree (while supplies last) when you tweet your favorite local product @WFMWestchester during Earth Week. The first 50 to join us in our cafe for a film screening Here We Grow receive a free coupon for a container of Organic Girl Organic Salad Greens.

 

Join our Green Team in our café for earth friendly activities, film screening, and giveaways.

Earth Day Celebration
Tuesday, April 22nd
10:00 AM - 6:00 PM
Cafe,

Join our Green Team in our cafe for earth friendly activities, film screening, and giveaways.

Bring your plastic bag and we’ll replace it with a reusable one for free (while supplies last).

Learn about recycling and the effects on the environment and reduce your carbon footprint and learn about shopping local and supporting our communities.

Kids Plant Your Own Herb or Veggie Garden at 4:30p.

Film Screening: Here We Grow  10am, 1pm, 3pm - free refreshments and popcorn. The first 50 to join us receive a free coupon for a container of Organic Girl Salad Greens.

Get a free Blue Spruce Green Tree (while supplies last) when you tweet your favorite local product @WFMWestchester during Earth Week.

 

 

Join our Green Team in our cafe for earth friendly activities, film screening, and giveaways.