Rip Esselstyn's Blog, page 3

Rainbow Ribbon Salad

Summer days are heating up across the country. This cool customer packs a savory and sweet crunch with a tangy lime twist. Perfect for picnics and back yard barbecues – this colorful salad is packed with antioxidants and fun!

Ingredients:

Rainbow Ribbon Salad

Makes 4 servings

2 mangos

2 large carrots

2 cups red cabbage

2 cups baby arugula

4 green onions

1/2 cup blueberries

1/2 cup raspberries

1/2 cup peanuts

1 lime to zest

2 tablespoons lime juice

2 tablespoons seasoned rice vinegar

2 tablespoons hot sauce

Directions:With a carrot peeler, peel and ribbon the carrots. Peel the mango and make 1/4 inch wide slices down to the pit of the mango then, hold the mango upright and use the peeler to make the ribbons. Do this on both sides of the mango. Repeat with the second mango.Chop the red cabbage into ribbons.Dice the green onions.In a large bowl, combine: carrots, mango, red cabbage, green onions and baby arugula.Mix together: lime juice, seasoned rice vinegar and hot sauce to make the dressing.Pout the dressing over the salad and toss together.Add the blueberries, raspberries, peanuts and the lime zest to the salad.Toss and serve with your favorite plant burger and corn on the cob.

The post Rainbow Ribbon Salad first appeared on PLANTSTRONG.

Introducing the all new PLANTSTRONG Foods

It’s finally time! We are so happy to share the following updates on the all-new and improved PLANTSTRONG food products.

For a year, we have been working on four new PLANTSTRONG granola varieties:

Classic Oatmeal Raisin Cookie All-American Apple Pie Crispy Mixed Berry Crumble Tahini Chocolate Chip Cookie

You may have noticed….they all resemble desserts. And for good reason! Two years ago, we did a community poll and we asked you, “What are the foods you miss the most while following a whole foods, plant-based lifestyle?”

The results were overwhelmingly two things: cheese and desserts.

We decided to solve for desserts.

Our four new granola flavors are unlike anything on the market and are guaranteed to crush your cravings. They’re 100% whole grain, oil free, and fruit sweetened, and they have just the right amount of crunch. Enjoy over your morning oatmeal, as a topper to fresh fruit, or straight out of the bag as a snack.

Check out all our new PLANTSTRONG granolas here!

Many of you remember our original Engine 2 PLANTSTRONG Granolas and may wonder, what’s new? This new granola is a little less crunchy than the original, but still baked toasty golden and crisp. We’ve included new ancient grains like quinoa and amaranth, and we sweeten each small, handmade batch with blended dates and apples instead of maple syrup. We think these updates make for a very special product worth craving.

In addition, we’re thrilled to debut our organic, oil-free, completely naked microwaveable popcorn. This is a wholesome, convenient and satisfying snack solution. Who doesn’t love a big bowl of popcorn on movie night? Now you can pop a bag and spice your popcorn to your liking. We love to spritz with low-sodium tamari and then sprinkle with salt-free seasonings like chili-lime or lemon-pepper.

Let us know what creative toppings you love!

Check out PLANTSTRONG Popcorn here.

Spoiler Alert! If you’re still reading, here’s the scoop on what else we’re cooking:

RIP’S BIG BOWL CEREAL RETURNS!

We know it’s been an awfully long wait, but we promise it will have been worth it. What took so long? Well first, we contended with The Great Grape Nut Shortage (a key ingredient in our cereal). Then, our packaging was delayed and delayed. It may have been stuck behind a big boat in the Suez Canal! But now the stars have finally aligned, our three new cereal flavors are set for production and they will all be available on our website by the end of July 2021. The new Rip’s Big Bowl flavors include:

Rip’s Big Bowl Date and RaisinRip’s Big Bowl Berry AlmondRip’s Big Bowl Banana Walnut

This cereal was originally created during Rip’s days as a professional triathlete when he needed to fuel up before a long day of training. What’s new? We’ve increased the amount of cereal in each package and switched to a resealable, recyclable bag. Plus, we “up-dated” the cereal sweetness by adding chopped dates, and we switched to organic oats!

The moist and chewy bananas in the Banana Walnut cereal are exponentially better tasting than the traditional banana chips smothered in sugar and oil found in other cereals. (Rip devours this version at least three days a week!)

Another exciting announcement is the upcoming launch of our all new low-sodium broths, chilis and stews. These delicious products will be available in Whole Foods Market stores across the country beginning August 2nd, with four new premium broths, and four ready-to-eat chilis and stews.

LOW-SODIUM PLANTSTRONG BROTHS

These chef-inspired broths are designed to elevate and enhance the flavors in all your cooking. The all-new low-sodium broths include:

Slow-Simmered Vegetable BrothShiitake Mushroom BrothSpanish Style Sofrito BrothSweet Corn Broth

We’re confident all of these will become staples in your pantry and are perfect for sauteeing vegetables and using as a base in soups, chilis, and stews.

These broths have the lowest sodium of any broths on the market, averaging just 10-20 mg per serving! By comparison, a well-known national “unsalted” vegetable broth has 170mg per serving! We’ll be sharing lots of exclusive recipes and inspiring ways to use all of these flavors in the coming months. Broths will be available nationally at Whole Foods Market stores beginning August 2nd!

PLANTSTRONG CHILIS and STEWS

Hearty, satisfying and ready-to-eat, these super flavorful chilis and stews allow you to serve up a delicious meal in minutes, without sacrificing your taste buds or your health goals. The new grab and go products include:

Engine 2 Firehouse ChiliCreamy White Bean ChiliKitchari: Indian Lentil StewThai Carrot Chickpea Stew

Each of these recipes have been slow-simmered and sipped, tested and tasted over and over again to make sure they are all rich, balanced, comforting, and delicious. Chilis and stews will be available nationally at Whole Foods Markets beginning August 2nd.

To hear the full story on how our products were made without compromising our nutritional standards, listen to this new bite-sized, food-focused podcast: PLANTSTRONG Snackables featuring Rip Esselstyn and Jessica Pastore.

The post Introducing the all new PLANTSTRONG Foods first appeared on PLANTSTRONG.

Mjeddrah (Lentils and Rice)

This recipe is great for busy summer days when you have a lot going on and a big family to feed. The crockpot does all the work, especially if you use dried onion. We love buffet-style meals like this where everyone can dig in and create their own flavorful dish. The lentils and rice are the perfect base for hearty bowls or can be stuffed into whole wheat pitas. The dressing is made separately and is best served with assorted fresh toppings. Be creative!

Mjeddrah – Lentils & Rice

Recipe by Karen Drexler

 3 cups brown lentils
 1/2 cup dried, minced onions (or 1 small onion, chopped)
 2 tablespoons salt-free adobe seasoning
 1 1/2 cups  brown rice  

Add ingredients, fill crockpot with 12 cups of water & simmer on low all day, add more water if needed. 

Or in an Instant Pot:
Keep the amount of grains and lentils on the recipe, but reduce the water to 9 cups. Cooked for 12 minutes on manual, high pressure with natural release.

To serve, put the lentil mixture in your bowl and top as desired with chopped fresh ingredients, like:
lettuce
tomatoes
green onions
cucumber

avocado
radishes
bell pepper of any color
olives (green and/or black)
Also serve with oil free hummus and hot sauce (optional).

Dressing
1/2 cup Aquafaba* or water 
1/2 cup lemon juice
2 teaspoon paprika
1 teaspoon dry mustard
4 cloves garlic, minced
1 teaspoon maple syrup, to taste 
1 teaspoon salt – optional

*Aquafaba is the brine or liquid that’s inside the can of chickpeas. It’s best to use no-salt added chickpeas, drain the liquid into a measuring cup, then use the beans to make hummus. We also use a little aquafaba to thin homemade hummus.

Meet Karen Drexler!

We know that when you’re seeking inspiration and motivation, it’s helpful to hear stories from those who are living the lifestyle and finding success.

Karen Drexler started her whole food, plant-based journey four years ago and, in the process, has lost over 80 pounds, has successfully recruited her family to get on board, and has become an fierce and friendly advocate inside the PLANTSTRONG Community, serving as speaker and group moderator.  To hear Karen’s full story, please visit this PLANTSTRONG Podcast page and listen as Karen tells her story to Rip. Karen is part of our Rescue 10x Mindset Mastery Program as well. If you’ve been struggling to make the lifestyle work for you, consider joining our next Rescue 10x session. Click here to learn more.

The Rescue 10x Mindset Mastery program is designed to help you break the dieting cycle and make real lasting change. Better habits are formed with the tools you will learn throughout this 10-week course. Making practical application and progress on your journey possible. Touch base with the PLANTSTRONG coaching team and your 10x community in this group coaching program each week with Zoom calls and a private dedicated online group where you can share your struggles and triumphs. Learn more about the Rescue 10x here.

The post Mjeddrah (Lentils and Rice) first appeared on PLANTSTRONG.

Golden Turmeric Dressing

Thousand of articles have been published in the medical literature about curcumin, the bright yellow bioactive substance in turmeric. Curcumin is a potent anti-inflammatory agent that may help with inflammation and in fighting cancer. If you’ve been searching for a delicious way to incorporate curcumin – via turmeric – into your daily meals, look no further. Once you try this recipe, you’ll be using it on everything: cooked leafy greens, broccoli, baked potatoes. Today we’re featuring it alongside a colorful Super Salad that’s packed to the brim with an amazing array of plant-based goodness, but the possibilities for this zippy dressing are endless.

You’ll find this recipe, along with many more new recipes inside the PLANTSTRONG Meal Planner. With access to hundreds of customizable recipes, printable grocery lists and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week! Take a free 14-day test drive with the code STARTFRESH.

Already a Meal Planner Member? Add this recipe to your menu with one click.

Ingredients:

Golden Turmeric Dressing

1/2 cup water

1 t. turmeric

1/4 cup raw almonds or cashews (soak overnight if you do not have a high-speed blender)

4 cloves garlic

1 T. + 1 t. Dijon mustard

1/4 cup nutritional yeast

1 T. + 1 t. white miso paste

1/4 cup lemon juice

Super Salad ingredients:

8 cups kale

4 cups purple cabbage

1 cup cooked green or brown lentils

1 cup cooked quinoa (we used red quinoa)

2 red bell peppers

2 cups cherry tomatoes

Directions:If not cooked, prepare lentils and quinoa according to package directions. To save time, use an Instant Pot or purchase frozen or pre-cooked grains and lentils.Place all dressing ingredients in a blender or food processor. Blend until smooth.Rinse the kale, purple cabbage, cherry tomatoes and red pepper. Strip the kale stems and chop leaves. Place in extra large bowl.Finely chop the purple cabbage, or shred on a grater or in a food processor. Add to the salad bowl.Slice the cherry tomatoes in half. Remove the red pepper stem and seeds, and slice into strips. Add to the salad bowl.Add the lentils and quinoa to the salad and top with the Golden Turmeric Dressing.

Already a Meal Planner Member? Add this recipe to your menu with one click.

Calorie Density for Weight Loss

The coolest thing about understanding calorie density principles is that you can discard all the nonsense you’ve heard about dieting and start over with a clean slate. It’s liberating when you realize the reason America is overweight is because our diet is heavily composed of the most calorie-rich foods on the planet. This is a no-win proposition that guarantees weight gain and the promotion of chronic disease. 

A much better—and more sustainable— approach to weight loss is this one: Eat mounds of food while taking in fewer calories and feeling satisfied and full!  (Need help with recipes and support on your journey? Join our free community!)

So, what does calorie-dense mean? Well, when it comes to weight control, the overall amount of calories in a particular food is less important compared to its calorie density, that is, the amount of calories in relation to its weight. For instance, a 3.5-pound melon has just 450 calories, while 3.5 pounds of Swiss cheese has more than 6,000 calories. Because people tend to eat a certain volume of food every day, regardless of calories, one of the primary reasons people gain weight is by eating too many high calorie-dense foods such as dairy, meat, and processed junk foods, and not enough low calorie-dense fruits, vegetables, beans, and intact whole grains such as brown rice.   This handy chart gives you a clear visual on what we’re talking about.

By predominantly eating foods to the left of the red line, you’ll be consuming meals that will fill you up without derailing your progress.

Here are some other reasons to be mindful of calorie density:

Liquid Calories. Drinking your calories can be the equivalent of sipping a Big Mac with a straw and not feeling any less hungry. Liquid calories, which provide no sense of satiety, are a major reason why diets inevitably fail. A soda here, a smoothie there, a glass of wine later, and all of a sudden you’ve taken in half your daily calories, you’re more hungry than ever, and you haven’t even touched your food yet!

Perhaps you’ve heard Rip say, “Don’t Drink Your Calories!” (short video here!)

High-Fat Foods. Fat contains the most calories (nine) per gram, so the more fat in your food, the more calories it has. It’s as simple as that. Animal products are, of course, high in fat—especially the Darth Vader of fats, saturated fat—so it’s no surprise eating them leads to weight gain. Most plant foods, on the other hand, are naturally low in fat and only contain the essential amounts our body needs to function optimally.

Processed Bread Products. These are some of the worst offenders when it comes to promoting overeating. Carbohydrates from refined, processed grains, such as bagels, bread, and crackers, have roughly three times the caloric density of unrefined, whole-grain foods like rice, oats, and potatoes.  Almost all the satiety-promoting fiber, which is only found in plants, is removed in these products, leaving you with empty, dense calories that won’t fill you up. That’s why you find yourself consuming an entire box of Wheat Thins, then heading back to the pantry for more food!

And Size Really Does Matter. Here’s what people don’t understand: Feeling full has nothing to do with a food’s caloric content, and everything to do with a food’s volume. Let’s repeat that: Feeling full has nothing to do with a food’s calorie content, and everything to do with a food’s volume. 

Let’s consider grapes vs. raisins…

Imagine taking a bowl and filling it with two cups of grapes. Then take another bowl and drop in just a quarter-cup of raisins. Which would be more filling? The grapes, of course. You don’t need a scale to know that the whole grapes weigh a lot more—and therefore fill you up better—than their dried counterparts. Nevertheless, those two cups of grapes and that quarter-cup of raisins have the exact same amount of calories: one hundred. The nutrition might be the same, but you’re feeling a whole lot more full when you choose the grapes instead of the raisins.

In short, feeling full has nothing to do with the amount of energy in a food. In this particular case, people, size does matter.

Feeling full has nothing to do with a food’s calorie content,

and everything to do with a food’s volume. 

Rip Esselstyn, Engine 2 Seven-Day Rescue Diet

So if not calories, what are low-density foods stuffed with to make them so hefty? Water. Remember that at nine calories per gram, fat is the most energy dense, while water has zero calories. The more water bulking up your food, the heavier and more filling it will be. Many fruits and vegetables are more than 85 percent water, which means that at least 85 percent of their volume contains zero calories. Consider the grapes and raisins. A quarter-cup of raisins has the same 100 calories as two cups of grapes—that’s a whopping eight-fold difference in the quantity of food! The only difference is the raisins are dried, while grapes have retained their water.

If you’re trying to lose weight, being mindful of calorie density and adding water-dense PLANTSTRONG foods into your diet can work wonders. Click here for a handy one-pager of our program at-a-glance.

For more information on the principles of calorie density and the seven pillars of living PLANTSTRONG, pick up a copy of Rip’s book, The Engine 2 Seven-Day Rescue Diet. For friendly support, recipes, events and more resources, please join us in our free community.

Spiced Turmeric Veggie Wraps

100% of PLANTSTRONG Meal Planner members who have tried this recipe gave it a thumbs up. If you purchase oil free hummus and bake your tofu in advance, you can make these in a few minutes between Zoom calls.

You’ll find this recipe, along with many more new recipes inside the PLANTSTRONG Meal Planner. With access to hundreds of customizable recipes, printable grocery lists and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week! Take a free 14-day test drive with the code STARTFRESH.

Already a Meal Planner Member? Add this recipe to your menu with one click.

Ingredients:

Makes 4 Servings

1/3 cup low sodium soy sauce or tamari

1 carrot

1 cucumber

1 avocado

1 cup oil free hummus

1/2 t. black pepper

2 t. turmeric

4 whole wheat pitas, lavash or tortillas

1 block extra firm tofu

4 cups chopped Romaine lettuce or spinach

Optional: hot sauce

Directions:Preheat the oven to 350F/180C.Line a baking sheet with parchment paper. Chop the drained tofu into 8-12 rectangles. Lay them on the baking sheet and bake for 10 minutes. After 10 minutes, turn the tofu and add the soy sauce on top of each piece. Continue cooking for another 10-15 minutes. The longer it cooks, the firmer or chewier it will be. So if you don’t like soft tofu, feel free to give it even longer in the oven. Just test it every 10 minutes or so and flip so it doesn’t stick or burn.Produce Prep- Rinse all the produce. Tear or chop the leaves into small pieces. Remove the ends from the carrot and cucumber, then chop them into strips. Slice the avocado, lengthwise, around the pit. Twist each side to open. Scoop out the flesh.Mix the hummus with the black pepper and turmeric.Lay the pita, lavash or tortillas on a plate. Spread the hummus over the middle of it. Layer the veggies and tofu on top. Optional: add some hot sauce, like Cholula. Roll up like a burrito.Leftover veggies? Just enjoy a salad on the side or dipped in leftover hummus. Pro tip: Our favorite healthy dressing is hummus thinned out with a little bit of water. Add some spices or herbs to make it extra flavorful. This is a super healthy way to use up leftover veggies.

‘Rinotta’ (Dairy Free) Stuffed Shells

These dairy free, nut free stuffed pasta shells will likely become a new family favorite. They are easy to make and will be quick to disappear. These are just as delicious as the stuffed shells you remember eating as a kid—only these are made PLANTSTRONG!

You’ll find this recipe, along with many more new recipes inside the PLANTSTRONG Meal Planner. With access to hundreds of customizable recipes, printable grocery lists and grocery delivery in select markets, you’ll wonder how you ever planned meals without it – and all for less than $2 a week!

Already a Meal Planner Member? Add this recipe to your menu with one click.

Ingredients:

The Rinotta Cheeze:

1 15 oz. can Cannellini Beans (white kidney) – drained

2 packages firm tofu

4 cloves of garlic or a tablespoon of minced garlic

1/4 cup nutritional yeast

2 tablespoon of Italian seasoning

The Rest…

3 (25 oz.) jars oil-free, low sodium pasta sauce

3/4 cup of water 

3 cups fresh spinach 

2 (8 oz.) boxes jumbo brown rice shells** – we recommend Tinkyada brand

Directions:In a food processor blend until smooth: beans, tofu, garlic, nutritional yeast and 1 tablespoon of the Italian seasoning. Taste your rinotta cheeze. Need more garlic? Not enough herbs? Add more if you wish. Taste again. Repeat until you are happy with your creation.  Cover the bottom of a 13×9 pan with the pasta sauce and water, stir to combine.  Add a layer of spinach. Fill the uncooked pasta shells with the rinotta mixture using a small spoon.  Place the shells in the pan, applying gentle pressure to submerge the shells down into the sauce layer so they are 75% covered with sauce. The shells will absorb the sauce as they bake to soften the shells.Top the shells with some extra Italian spices. Cover the pan with foil and bake at 425 for 35-40 minutes until the liquid is boiling and the shells are cooked al dente.

Note: If no food processor is available, you can mash the beans and tofu by hand if necessary. Serve this dish with a big green salad.

This recipe makes approximately 40 stuffed shells or 8 Servings.

**You could easily substitute whole wheat lasagna noodles in place of the shells. Simply cook the noodles according to the package, then spread with the filling, roll-up and bake!

Apple Pie Pizza

Apple Pie made PLANTSTRONG! The comforting essence of apples and cinnamon make this recipe a wintertime favorite. Start with a wholesome, whole grain, oil-free pizza crust. (Our PLANTSTRONG PIZZA KIT can be delivered to your door!) Then generously spoon on the applesauce, layer with cinnamon, apple slices, walnuts and lemon zest. Bake and serve warm for breakfast with a side of greens, or deck it out for dessert with sweet additions like sliced dates or dried cranberries.

Prep time: 10 minutes

Serving: Makes 1 Pizza

Ingredients:

1 Plant-Strong 100% Whole Grain Stone Baked Pizza Crust1 cup unsweetened applesauce3 large apples – sliced thin3 teaspoons cinnamon1/3 cup walnuts1 lemon – zested

Directions:

Preheat oven to 375 degrees.Spoon applesauce onto crust.Sprinkle with cinnamon.Layer apple slices in a circular pattern.Sprinkle with more cinnamon. (maybe some nutmeg?)Add walnuts.Zest the lemon over the entire pizza.

Optional add-ons: dried cranberries, sliced Medjool dates, raisins, a drizzle of maple syrup.

Bake for 30-35 minutes until the apples are tender and enjoy!

Serve for breakfast, brunch or dessert.

Want hundreds of recipes like this one? And access to a private, chef-led community?

Join the PLANTSTRONG Meal Planner today!

PLANTSTRONG Stone Baked Pizza Kits now available, nationwide!

Berry Oat Bake

This baked oatmeal is packed with nutrition and is a perfect breakfast to enjoy on a weekend with the family.

Want more delicious, PLANTSTRONG recipes? You’ll find old favorites, plus hundreds of new recipes (for the standard Engine 2 diet as well as the Engine 2 Seven-Day Rescue Diet) in the PLANTSTRONG 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:

4 cups old-fashioned rolled oats

3 cups unsweetened applesauce

2 cups unsweetened almond milk (or water)

2 cups raspberries (frozen of fresh)

1 cup sweet cherries (frozen or fresh)

3 tablespoons flax meal

1 tablespoon cinnamon

1/4 walnuts (optional)

Instructions:Preheat oven to 400 degrees Fahrenheit.In a 9×13 pan mix the oats, applesauce, berries, cherries, plant-milk and flax together in the pan and top with the cinnamon and walnuts. Then bake for 45 minutes or until the top is slightly browned.

Try this with peaches and blueberries or bananas and strawberries!

Servings: 12

Epic Brats

Base Ingredients:

1 (15 ounce) can garbanzo beans (no salt added), drained and rinsed

1 (15 ounce) can pinto beans (no salt added), drained and rinsed

1/2 cup cooked brown rice or 1/2 cup baked potato peeled

1 cup rolled oats

American Style Ingredients:

6 brown rice spring roll wraps (we prefer Happy Pho brand)

3 tablespoons diced tomatoes

3 tablespoons diced red or green pepper

3 tablespoons diced red onion

2 tablespoons mustard

2 tablespoons diced dill pickles or low sodium relish

Fixings of Choice:

Ketchup, mustard, sauerkraut, lettuce, tomatoes, kale, etc.

Instructions:Place the first four base ingredients in a large bowl.  Use an immersion blender or food processor to partially process the ingredients until some beans are halfway smashed and others fully mashed. If you are looking for a good arm workout, mash all the ingredients using a fork.To the bowl add in the ingredients for American Style brats and stir into the mix until well combined.Place the bowl in the fridge for at least 15 minutes; the longer the better.In the meantime, set up a rice wrap station with a deep plate or pie pan filled with warm water. Remove mixture from the fridge.  Place a brown rice wrap into the warm water until it is fully covered with water and then place it on a flat surface, like a cutting board. Place 1/3 cup of the mixture – formed into a roll shape into the center of the wrap. Fold the bottom of the wrap (the side closest to you) up, fold in the sides (burrito style) and roll it tight toward the top. Repeat until all of the filling is used. Chill the brats another 15 minutes in the fridge before cooking.Place brats in a skillet over medium-high heat for 5-7 minutes, rotating them every minute and a half. If cooking on a barbeque grill, rotate them every minute or two until the brown rice paper starts to bubble and grill marks appear.Place Epic Brats in whole grain buns and load up with all the fixings.