Rip Esselstyn's Blog, page 12
June 20, 2017
Top Engine 2 Recipes: Damn-Good Cookies
Raw dough, baby! Who isn’t in the mood for it sometimes? Jane served these at a Plant-Strong Women, Power, Sex and Food presentation and everyone loved them, right down to the very last spoonful! You will, too. Like revenge, we find this is a dish best served cold.
Looking for more great recipes? You’ll find HUNDREDS of Seven-Day Rescue and standard Engine 2 Diet recipes in the E2 Meal Planner. Check it out and let us know what you think!
Ingredients
½ cup raw almonds (or raw cashews)
½ cup raw walnuts
6 large dates, pitted
1 tablespoon vanilla extract
1 tablespoon water (if needed for texture)
Pinch of sea salt (optional)
3 tablespoons non-dairy dark chocolate chips
3 tablespoons old-fashioned oats
Instructions
In a food processor or high-speed blender, blend the nuts until crumbled uniformly. Transfer the nut mixture to a bowl and set aside.
Add the dates, vanilla and water to the food processor or high-speed blender and blend until the ingredients form a paste-like mixture. Scrape down the sides of the processor bowl or blender jar a few times, if needed, and blend again.
Add the reserved nut mixture to the date mixture and blend together. Add the chocolate chips and oats, and pulse the mixture until blended to your liking, or mix in the chips and oats by hand, if you prefer.
Press balls of the mixture firmly into a teaspoon. Free the dough from the spoon’s shape and place on a serving plate.
Serve immediately – if you can’t help yourself – otherwise, chill first.
Servings: Makes 20 teaspoon-size cookies
Top Engine 2 Recipes: Open-Faced Sandwich With Hummus
Open-face sandwiches, or flats, are best eaten over the kitchen sink since we want you to layer on LOTS of plant-strong toppings. They are a delicious mess to eat, but so satisfying!
You’ll find this recipe, along with more of your favorite Engine 2 recipes and many more new recipes (for the standard Engine 2 diet as well as the Engine 2 Seven-Day Rescue Diet) in the E2 Meal Planner. With access to hundreds of customizable recipes (Cooking for one? Great! Need some leftovers? We’ve got you covered too!), printable grocery list and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week!
Ingredients
1/2 teaspoon liquid aminos
1 slice whole grain bread (watch labels and look out for hidden oil!)
1/4 cucumber
1/2 teaspoon cumin
1 clove garlic
1/4 lemon
1 teaspoon mustard
1/2 can no salt added garbanzo beans, drained and rinsed
1/2 cup fresh spinach
1/2 tomato
Instructions
Place the chickpeas, garlic, lemon juice, cumin, and Bragg’s liquid aminos in a blender or processor and blend until it’s a thick paste. Then, add the water (or vegetable broth) until the blade spins easily and it’s a nice creamy consistency.
Toast the bread. Layer the hummus, mustard, spinach, tomato and cucumber slices on top of the bread and enjoy!
Top Engine 2 Recipes: Engine 2 Hummus
This is the most basic – and versatile – of the spreads. You can find a variation of this recipe in almost any grocery store, but 95% of them are made with either olive oil or tahini/sesame paste, which pushes up the fat content (unless you purchase Engine 2 Hummus at Whole Foods Market locations across the US). Your best bet is to take three minutes and make a batch on Sunday that will last you for the week.
You’ll find this recipe, along with more of your favorite Engine 2 recipes and many more new recipes (for the standard Engine 2 diet as well as the Engine 2 Seven-Day Rescue Diet) in the E2 Meal Planner. With access to hundreds of customizable recipes (Cooking for one? Great! Need some leftovers? We’ve got you covered too!), printable grocery list and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week!
Ingredients
2 cans low sodium or no salt added chickpeas
3 cloves garlic
Juice of 1 lemon
2 teaspoons ground cumin
2 teaspoons Bragg’s Liquid Aminos
¼ cup water or low sodium vegetable broth
Instructions
Blend all ingredients into a thick paste.
Variations
Customize by adding one or more of the following:
2 tablespoons toasted sesame seeds
1 fresh jalapeño, seeded and chopped
1 roasted and chopped red bell pepper
1 cup dark or Kalamata olives
1 bunch fresh mint
1 cup fresh spinach
1 cup cooked eggplant
Servings: 1 to 5
Top Engine 2 Recipes: Rip’s Favorite Supper Bowl
Sometimes you just want a hearty bowl to fill you up for supper. This easy-to-assemble bowl is truly Rip’s favorite: Sometimes, he’ll enjoy it more than once in a week!
You’ll find this recipe, along with more of your favorite Engine 2 recipes and many more new recipes (for the standard Engine 2 diet as well as the Engine 2 Seven-Day Rescue Diet) in the E2 Meal Planner. With access to hundreds of customizable recipes (Cooking for one? Great! Need some leftovers? We’ve got you covered too!), printable grocery list and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week!
Ingredients
Rip doesn’t measure ingredients for this recipe – he just tosses in a layer of this and a scoop of that! We include a rough estimate here, but build this bowl to your tastes and appetite!
½ cup brown rice, cooked
½ cup no salt added pinto beans, drained and rinsed
½ cup no salt added black beans, drained and rinsed
¼ cup diced tomatoes
2 diced green onions
¼ cup diced bell peppers (any color)
¼ cup corn (fresh or frozen, thawed)
¼ cup water chestnuts
2 heaping handfuls of spinach, kale or your favorite green
Toppings
Pico de gallo, to taste
Low sodium tamari, to taste
Hot sauce, to taste
¼ avocado
Servings: 1
Instructions
Start with a foundation of brown rice and layer on the pinto and black beans. Pile high with the veggies and be sure to add your spark. Then, dig in!
Top Engine 2 Recipes: Migas Especiales
I’ve never met a Texan who doesn’t like migas. The word is derived from the Spanish word for “crumbs,” and the dish is traditionally made using eggs, cheese, sausage, tortillas and salsa. Part of the Tex-Mex food culture, it’s a dish that creates a very satisfying melody of tastes. Served with a side of healthy refried beans, corn tortillas, salsa and fresh fruit, with this dish mornings just don’t get much better.
You’ll find this recipe, along with more of your favorite Engine 2 recipes (for the standard Engine 2 diet as well as the Engine 2 Seven-Day Rescue Diet) in the E2 Meal Planner. With access to hundreds of customizable recipes (Cooking for one? Great! Need some leftovers? We’ve got you covered too!), printable grocery list and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week!
Ingredients
1 onion, chopped
8 ounces mushrooms, sliced
2 tomatoes, chopped
1 pound firm tofu, drained, pressed with a cloth and mashed
1 teaspoon turmeric
7 corn tortillas, 3 cut into 1-inch squares and 4 to make little tacos (or enjoy the way you would toast)
Salsa
1 can fat-free vegetarian refried beans, warmed in a nonstick skillet
1 cup fresh fruit
Instructions
Sauté the onion in a nonstick skillet on medium heat for 3 minutes or until translucent. Add the mushrooms and tomatoes. Cook for 7 minutes or until most of their juices have been cooked away. Add the tofu, turmeric and tortilla squares. Cook for a few minutes, or until the mixture is warmed through. Place a generous spoonful of migas on a plate and top with salsa. Serve with a side of beans, tortillas and fresh fruit.
Servings: 2
Top Engine 2 Recipes: Loaded Hash Browns Bowl
Looking for a super quick and satisfying plant-strong meal in a flash? This meal is Seven-Day Rescue Challenge compliant, comes together extremely quickly and is packed with nutrients. You can’t go wrong!
You’ll find this recipe, along with more of your favorite Engine 2 recipes and many more new recipes (for the standard Engine 2 diet as well as the Engine 2 Seven-Day Rescue Diet) in the E2 Meal Planner. With access to hundreds of customizable recipes (Cooking for one? Great! Need some leftovers? We’ve got you covered too!), printable grocery list and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week!
Ingredients
1 bag frozen – no oil added – hash browns (or 6 Russet potatoes, shredded)
3 cups chopped kale
1 can low sodium or no salt added chickpeas
1 teaspoon salt-free steak seasoning
Instructions
Preheat oven to 450 degrees. Spread the shredded potatoes on a baking tray lined with parchment paper or another non-stick surface. Sprinkle with 1 teaspoon salt-free steak seasoning and bake for 30 minutes or until lightly browned. In the meantime, heat chickpeas in the microwave or on a stove top until heated. Steam kale until it is tender (approximately 3 minutes).
Layer a bowl with the hash browns, kale and chickpeas. Add fresh cracked pepper if you wish. A swirl of sriracha will also add an extra punch of flavor!
Servings: 3
Top Engine 2 Recipes: Plant-Strong Burgers
The veggie burger. It has been made fun of, mocked and has been the joke of many menus. A frozen patty of “something,” and if you used just enough mustard or ketchup, maybe it would taste palatable.
But if you’ve been paying attention, veggie burgers are JUST hitting their prime. They’re being taken seriously, and with good reason – they are easy to make, super healthy and absolutely delicious! They are also super flexible, with a myriad of possibilities. Our recipe for plant-strong burgers will give you a blueprint to make MANY different variations. Once you get the hang of it, you’ll be eating veggie burgers for lunch and dinner – sometimes even for breakfast, just because you can! You will bring them to the office, pack them in your kids’ lunch boxes and people from all over will want to know what your secret is to looking so healthy. You’ll tell them – it’s the plant-strong burger.
Okay, so maybe there are some SLIGHT exaggerations in there…
But back to the plant-strong burger. Play around with this “formula” and come up with some great combinations. If one doesn’t quite pass muster, use it as a ‘meat’ crumble for a plant-strong burrito or nachos. You just can’t go wrong with this recipe.
You’ll find one variation of this recipe, along with more of your favorite Engine 2 recipes and many more new recipes (for the standard Engine 2 diet as well as the Engine 2 Seven-Day Rescue Diet) in the E2 Meal Planner. With access to hundreds of customizable recipes (Cooking for one? Great! Need some leftovers? We’ve got you covered too!), printable grocery list and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a wee
BUILDING YOUR BURGERS
Pick your base (you will need 2 cups COOKED)
Black beans
White beans
Kidney beans
Chickpeas
Lentils (any color)
Split peas
(Really any kind of bean you find would probably work here – use your imagination!).
Pick your starch (you will need 1 cup)
Dry whole wheat bread crumbs or whole grain gluten free bread crumbs
Uncooked rolled or old fashioned oats
Quinoa, cooked
Millet, cooked
Amaranth, cooked
Buckwheat, cooked
Pick your vegetable (or a few vegetables)
Dice them! If you pick two vegetables, you’ll want to decrease the amount you use by about half. For example, if you use carrots AND celery, use 1 rib of celery and 1 carrot stick. For three vegetables, you’ll want to use about ⅓, etcetera, etcetera.
Celery, about 2 ribs
Carrot, about 2 sticks
Onion, about 1 small onion
Mushrooms, about 1 cup
Jalapeño, 1 or 2 fresh depending on how spicy you like your food
Choose your spices
Go to town with spices. Our general rule is to evenly coat whatever we are making with spices or herbs, or if using dried herbs/spices, start with ¼ teaspoon and go from there. Taste as you go to get a combination that works for you. This list is not even close to comprehensive, but remember – get creative! Italian burgers? Mexican burgers? Jamaican-jerk burgers? Whatever you can dream up!
Garlic
Basil
Oregano
Cayenne
Thyme
Cumin
Rosemary
Nutritional yeast (which will give your burgers are more cheese-like flavor)
Black pepper
Curry powder (works well with chickpea burgers)
Turmeric (a little goes a long way – a few dashes will do, and also works well with chickpea burgers)
Choose your liquid (¼ to ½ cup to start, adding ¼ cup as needed)
Low sodium vegetable broth
Liquid from cooked beans
Unsweetened plant milk
Variation
For a different taste, you can try ¼ cup pumpkin puree, mashed sweet potato or butternut squash puree. If you opt to add a puree, you may need less liquid overall.
Prepare ground flaxseed (also known as flax meal)
Combine 2 tablespoons of ground flaxseed with 3 tablespoons warm water. Set aside for a few minutes until it gets an egg white-like consistency.
INSTRUCTIONS
Preheat your oven to 350 degrees. Line a cookie sheet with parchment paper or another nonstick surface. Add cooked beans to a mixing bowl, then use a fork, potato masher or your fingers to mash them well. Add your starch – you’ll want to mix the starch and mashed beans very well. Your hands will probably work best here. Add your vegetables (to really make the flavor pop, sauté them in a skillet for a few minutes first). Mix in spices and liquid, and finally the flax mixture.
Form patties and assemble onto lined cookie sheet. Bake in the oven for 15-20 minutes, or until they look slightly crispy on top. You will likely want to flip them at the halfway point.
Do a happy dance around your house while you are waiting for the plant-strong burgers to cook. This step is absolutely necessary. Take out your finished burgers and bask in your greatness for a moment.
Serve your burgers on a plant-strong (whole grain, oil-free) bun with all of your favorite burger accessories, including but not limited to grilled onions, grilled mushrooms, tomato, hummus, ketchup, mustard, BBQ sauce – whatever you’d like! You can also serve your burgers over a bed of leafy greens. Baked sweet potato fries are a great side choice as well.
Freeze any extras for an ultra-quick meal!
Tips: Too crumbly? Add more liquid. Too watery? Add more starch.
Servings: 4 to 5 decent-sized burgers or 8 to 10 smaller burgers.
Top Engine 2 Recipes: Rip’s Sweet Potato Bowl
I love this simple and fast dinner bowl! Filled with all kinds of nutritious and delicious ingredients, it has a great variety of tastes and colors, and is truly satisfying.
I always keep a few cooked sweet potatoes in the fridge so I can pop them in the microwave for three to four minutes while chopping up the other ingredients. Dinner is done in less than six minutes!
**To make this recipe Seven-Day Rescue Challenge compliant, simply use half an avocado for two bowls instead of one full avocado.
You’ll find this recipe, along with more of your favorite Engine 2 recipes and many more new recipes (for the standard Engine 2 diet as well as the Engine 2 Seven-Day Rescue Diet) in the E2 Meal Planner. With access to hundreds of customizable recipes (Cooking for one? Great! Need some leftovers? We’ve got you covered too!), printable grocery list and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week!
Ingredients
1 large, cooked sweet potato, skin removed and cut into cubes
2 mangoes, peeled, seeded and cut into cubes
1 red bell pepper, seeded and chopped
1 can low sodium or no salt added black beans, rinsed and drained
1 avocado, peeled and chopped
1 cup chopped cilantro
Juice of 1 lime
Balsamic vinegar to taste
Instructions
Warm sweet potatoes in microwave if using chilled leftovers. Place generous portion of sweet potatoes into a large serving bowl. Top with mangoes, bell pepper, black beans, avocado, cilantro and any other plant-strong toppings you desire. Drizzle with lime juice and balsamic vinegar, stir gently and serve.
Servings: 2
Top Engine 2 Recipes: Mighty Muffins
These muffins are the brainchild of my friend Bridget’s brother, Michael. An amazing cook and a Buddhist, Michael lives in a monastery outside of Pharping, Nepal, where he serves as a chef for his teacher.
Once cooled, these muffins keep well in the refrigerator for a week. Eat them cold or warm them briefly in the oven before serving.
You’ll find this recipe, along with more of your favorite Engine 2 recipes and many more new recipes (for the standard Engine 2 diet as well as the Engine 2 Seven-Day Rescue Diet) in the E2 Meal Planner. With access to hundreds of customizable recipes (Cooking for one? Great! Need some leftovers? We’ve got you covered too!), printable grocery list and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week!
Ingredients
6 brown bananas, lightly mashed (leave some chunks)
1 large apple, grated
¾ cup water
3 cups oat bran
1 teaspoon baking powder
½ teaspoon salt
¼ cup walnuts, chopped or halved
¼ cup raisins
4 tablespoons maple syrup
Juice of 1 lemon
Instructions
Mix wet and dry ingredients in separate bowls. Squeeze the juice of one lemon into the combined apple and bananas. Then, combine wet and dry ingredients into one bowl. Pour into lined muffin tins or use silicon muffin bakeware and bake for 45 minutes or until golden brown on top.
Variations
Bake the batter in a loaf pan, and enjoy hearty slices instead of muffins.
Add three thinly sliced pears or 1 cup of 70 percent pure cocoa chips to the batter.
Servings: 6 large muffins or 1 enormous loaf
June 19, 2017
Top Engine 2 Recipes: Macaroni Not Cheese
One of my favorite meals growing up was a plate of frozen Stouffer’s macaroni and cheese, which I’d make myself whenever my parents went out to dinner. After cooking it in the oven for 30 minutes, I’d excitedly pull a stool up to our horseshoe-shaped kitchen island and dig in while watching my favorite TV show, The Wild, Wild West. Pure decadence. This macaroni not cheese would make childhood me just as happy!
I recommend making this for guests and keeping the television off.
Ingredients
1 onion, chopped
1 cup cashews
⅓ cup lemon juice
1 ⅓ 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
Instructions
Preheat oven to 425 degrees. Sauté onion on medium heat in a nonstick skillet with a little water or low sodium vegetable broth 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.
Place mixture into a 9” x 13” pan and bake for 20 minutes, uncovered, until golden brown on top.
Servings: 3
