The Dr. Oz Fire Drill

Rip Esselstyn developed his "Engine 2 Diet" plan for a team of overweight Texas firefighters, but anyone battling their cholesterol, weight, or overall health can appreciate its benefits.

Posted on | By Rip Esselstyn, Dr. Oz

Even heroes need to be rescued sometimes. Dr. Oz aids a team of 3 Chicago firefighters who have been ignoring the alarms and have fallen victim to the likes of hypertension, heart disease and obesity. Below is the Drill Plan that Dr. Oz and Rip are recommending to save their lives:

Drill 1:
Extinguish Dairy and Processed Foods

Weeks 1-2

No dairy of any kind. This includes all dairy--milk, cheese, creams, yogurt, butter, ice cream, and sour cream. Also, no processed or refined foods--and that means white rice, white flour, white pasta, white bread, and anything else that is processed: cakes, cookies, unhealthy chips, sodas, etc.

Below is a lasagna recipe that replaces cheese full of artery clogging fat and beef loaded with dietary cholesterol with antioxidant-rich vegetables the fiber of whole grain noodles. It's less than half the calories of traditional lasagna!

Sweet Potato & Vegetable Lasagna


Serves 10-12
1 onion, chopped

1 small head of garlic, all cloves chopped or pressed

8 ounces mushrooms, sliced

1 head broccoli, chopped

2 carrots, chopped

2 red bell peppers, seeded and chopped

1 can corn, rinsed and drained

1 package firm tofu

1/2 tsp cayenne pepper

1 tsp oregano

1 tsp basil

1 tsp oregano

1 tsp rosemary

2 jars pasta sauce

2 boxes whole grain lasagna noodles

16 oz frozen spinach, thawed and drained

2 sweet potatoes, cooked and mashed

6 roma tomatoes, sliced thin

1 cup raw cashews, ground


Preheat oven to 400 ° F. Saute the onion and garlic on high heat for 3 minutes in a wok or nonstick pan. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid. Remove them to a large bowl with a slotted spoon. Reserve the mushroom liquid in the pan. Saute the broccoli and carrots for 5 minutes and add to the mushroom bowl. Saute the peppers and corn until just beginning to soften. Add them to them to the vegetable bowl. Drain the tofu by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl. Add spices to the vegetable bowl and combine.

Cover the bottom of a 9x13 inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce. Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes. Cover with foil and bake in the oven for 45 minutes. Remove the foil, sprinkle with the cashews, and return to the over for 15 minutes. Let sit for 15 minutes before serving.

Article written by Rip Esselstyn
A former firefighter from Austin, Texas, and author of the national bestseller The Engine 2 Diet. Rip is launching a line of...

Article written by Dr. Oz