RIP'S BIG BOWL - Hockhockson Farm Foundation
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RIP’S BIG BOWL
Makes 4 medium servings
INGREDIENTS INSTRUCTIONS
2 cups Strawberries Slice all of your fruit and toss on top of Rip's
2 cups Blueberries Big Bowl. Add oat milk and enjoy!
4 Bananas
3 cups Oatmilk An inexpensive way to make Rip's Big Bowl
is to do it yourself. The ingredients are:
4 cups Rip's Big Bowl
1 cup Rolled oats
1/4 cup Flax meal
1/4 cup Raisins
1 cup Uncle Sam Cereal
1 cup Shredded wheat
1/4 cup Pumpkin seeds
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com
BERRY
B R E AKFAST B OWL
Makes 4 medium servings
INGREDIENTS INSTRUCTIONS
1 cup Fresh strawberries Rinse all the fresh produce.
2 Pears
1/2 cup Walnuts Chop the strawberries, pears, and
2 Lemons walnuts.
1 tsp Flax meal
2 tsps Cinnamon Mix all ingredients together in a bowl
8 cups Spinach and squeeze some fresh lemon juice on
1 cup Blueberries top (to your liking) and enjoy!
2 cups Rolled oats
1/4 cup Golden raisins
1 cup Blackberries
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com
BANANA BREAD
OVERNIGHT OATS
Makes 4 medium servings
INGREDIENTS INSTRUCTIONS
2 cups Rolled oats Submerge the rolled oats in oat milk, using roughly 1.5
3 cups Oat milk times as much liquid to oats.
Bananas
4 Cinnamon Cover the oatmeal and put it in the fridge overnight. The
1 tsp Walnuts next morning you will find soft, fresh tasting rolled oats that
1/2 cup won't stick to the bottom of the pan or boil over like cooked
rolled oats. That's right, NO cooking involved!
OPTIONAL In the morning, mash the banana and mix in the banana,
cinnamon and walnuts with the rolled oats.
to taste Maple syrup
Note: No walnuts? Any other nut or seed will do!
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com
SPICED APPLE FLAX
OVERNIGHT OATS
Makes 4 medium servings
INGREDIENTS INSTRUCTIONS
2 cups Rolled oats The night before or about an hour ahead of time, mix the
1 cup Water rolled oats with the water and half the oat milk.
2 Apples
1 tbsp + 1 tsp Lemon juice The next morning/day, prep the remaining ingredients.
1 tsp Cinnamon Produce Prep- Rinse, dry, and chop the apple in half. Dice
1 tbsp + 1 tsp Flax meal half the apple and shred the other half with a grater or food
2 cups Oat milk processor. Or, just dice it into very small pieces by hand. Toss
the apple chunks with the lemon juice.
Mix the remaining oat milk with the remaining cinnamon
and flax.
Pour the spiced oat milk into the bottom of a bowl or cup.
Mix the shredded apple with the soaked oats and add that to
the cup/bowl. Then, add the remaining diced apple on top.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com
SPELT-BLUEBERRY
PANCAKES
Makes 4 medium servings
INSTRUCTIONS
Whisk the flours, baking powder, flax meal, and salt together
in a large bowl.
Combine the wet ingredients (including applesauce and
maple syrup, if using) in another bowl.
Form a well in the center of the dry ingredients and add the
INGREDIENTS wet ingredients. Stir the batter just until the dry ingredients
are thoroughly moistened: it will seem very thin, but it will
thicken.
2 cups Oat flour Let the batter rest for 15 minutes (spelt flour takes a little
2 tbsps Baking powder longer to absorb liquids). If you can’t wait, your pancakes
1/4 cup Flax meal won’t be as crisp.
1/2 tsp Salt
1/4 cup Unsweetened applesauce After the batter has rested, fold in blueberries.
2 cups Spelt flour
2 cups Blueberries Heat a dry non-stick skillet until a drop of water dances on
1/2 cup Water its surface.
2 tsps Vanilla extract
3 cups Oat milk Ladle a large scoop of batter into the pan. Several pancakes
can be cooked at once if you’re using a large skillet.
OPTIONAL Cook until the batter begins to bubble and the bottom of the
pancake is golden.
2 tbsps Maple Syrup
Flip and cook on the other side until both sides are golden.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com
5-MINUTE
AUTHENTIC VEGGIE
FRIED RICE
Makes 4 medium servings
INGREDIENTS INSTRUCTIONS
2 tsps Onion powder In a microwave-safe bowl, mix together all the
4 cups Frozen brown rice ingredients.
1 tbsp + 1 tsp Worcestershire sauce (vegan)
t tbsp + 1 tsp Apple cider vinegar If using, dice the celery and onion.
1 cup Frozen bell peppers
2 tbsps + 2 tsps Low-sodium soy sauce/tamari Heat the mixture on the stove or in the microwave
1 cup Edamame (no shell) until hot. If reheating on stove, add a tablespoon or
2 cups Frozen peas two of water so that the mixture doesn't stick to the
2 cups Frozen broccoli bottom of the pan. If more water is needed, add a
1 tsp Ground ginger tablespoon at a time.
2 tsps Garlic powder
When the fried rice is cooked through and hot,
OPTIONAL season with optional hot chili sauce, chili flakes, or
4 Celery stalks black pepper to taste. Dig in!
4 Green onions
to taste Black pepper
2 tbsps + 2 tsps Sriracha
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com
Q U I CK I TALI A N
WHITE BEAN
SOU P
Makes 4 medium servings
INGREDIENTS INSTRUCTIONS
4 cloves Garlic Peel and mince the garlic and onion.
1 Onion
6 cups Tomato sauce In the microwave or on the stove, heat the tomato sauce and
2 cups Water water with italian seasoning and a peeled, minced garlic and
1 tbsp + 1 tsp Italian seasoning blend onion. Add salt and pepper to the tomato soup base, if
2 cups Pasta desired.
2 cans No-salt canned cannellini beans
8 cups Kale Cook the pasta in a separate pot according to directions on
the box.
OPTIONAL Rinse and drain the white beans.
to taste Salt & pepper
to taste Balsamic vinegar Stir in the white beans and kale, in with the tomato sauce,
and heat until warm. Add in the pasta for a delicious, warm
soup.
As an option, you may finish it off with a drizzle of high
quality balsamic vinegar and freshly cracked black pepper.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com
M E X I CAN R E D BE A N
ST E W WI T H POLE N TA
D U M P LI NGS
Makes 4 medium servings
INSTRUCTIONS
In a jar or cup, combine the flax meal and 1/4 of the water
measurement. Whisk together and let sit for a few minutes, until it
thickens.
Meanwhile, in a mixing bowl, combine the polenta cornmeal,
nutritional yeast and baking powder. Stir to combine. Then add the
remaining water (warm or hot water works best). Mix together.
INGREDIENTS Add the flax meal mixture to the polenta cornmeal mixture and mix
again. Let this dough sit in the fridge until it’s time to roll them into
1 tsp Dried ground balls.
chipotle pepper
1 tbsp + 1 tsp Flax meal Produce Prep: Rinse the kale. Separate the leaves from the stems.
3/4 cup Water Remove the rough end from the stems, and then finely dice the
1 cup Polenta cornmeal stems. Thinly slice the leaves. Rinse and chop the cilantro (if using).
1/4 cup Nutritional yeast Peel and mince the garlic.
1/2 tsp Baking powder
6 cups Kale In a soup pot, combine the vegetable broth/stock, canned diced
3/4 cup Cilantro tomatoes, tomato paste, ground chipotle pepper, kale stem pieces,
4 cloves Garlic garlic and cumin. Bring up to medium-high heat. Once boiling,
8 cups Low-sodium reduce heat to low and simmer. After 10 minutes of simmering, rinse
vegetable stock/broth and drain the canned kidney beans and add them - along with the
2 cans No-salt canned kale leaves - to the pot.
kidney beans
2 cans No-salt canned diced Roll the polenta into small balls, and carefully add them to the pot of
tomatoes simmering beans. Cook for about 4 minutes, or until the dumplings
1/4 cup Tomato paste rise to the surface. Add salt and pepper to taste.
1 tsp Cumin
1 Avocado Remove the skin and pit from the avocado and cut into small pieces.
Serve the soup hot and top with avocado and cilantro.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com
R I P ’ S SWE ET
POTATO B OWL
Makes 4 medium servings
INSTRUCTIONS
Rinse the sweet potato, and remove any bad spots. Cut the sweet
potato into small (1⁄2-inch) pieces. Lay the sweet potatoes in a
INGREDIENTS single layer on a microwave-safe plate, and microwave for 3
minutes, then flip and microwave for another 3 minutes, or until
the pieces can be pierced with a fork. If you'd like to use the oven,
preheat to 400 degrees F (204 degrees C), poke a few holes in
2 Small sweet potatoes
each potato with a fork or a sharp knife. Place the potatoes on a
4 Fresh mangoes
baking sheet and bake for about 45-50 minutes until soft. For
1 Avocado
quicker cook time, wash and cube the sweet potatoes then bake on
2 Red peppers
baking sheet for 30-40 minutes, turning halfway through.
2 cans No-salt canned
black beans
Wash all produce. Peel and chop the mango. Cut avocado in half
2 cups Cilantro
and twist to open, remove pit and dice. De-seed and chop the red
2 Limes
pepper.
OPTIONAL
Drain and rinse the black beans.
to taste Balsamic vinegar
Roughly chop the cilantro.
Place sweet potatoes into 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 vinegar, stir gently, and serve.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com
NOT T I NGHA M
SANDWI CH
& KALE C E VI CH E
Makes 4 medium servings
INGREDIENTS INSTRUCTIONS
4 cups Kale Produce prep: Strip and chop kale. Slice open avocado.
1 Avocado De-seed and chop the bell pepper, peel and chop orange
1 tsp Chili pepper flakes segments, peel and chop onion, chop carrot, chop celery,
2 Oranges chop fresh dill, and slice tomato. Chop the dill pickle.
1 cup Onion
4 Carrots Make the salad: Throw the chopped kale leaves in a large
2 Celery stalks bowl with avocado, lemon juice, salt and red pepper flakes.
1 tsp Fresh dill Mash and massage the avocado into the kale with your hands
1 Tomatoes until the avocado is spread evenly—like a dressing—
2 Dill pickles throughout. Stir in the bell pepper, chopped carrot, half of
1/4 cup Lemon juice the chopped onion, and oranges. Set aside. Tip: If you don’t
2 Red peppers like avocado, hummus works just as well!
2 tbsps + 2 tsps Mustard
2 tbsps + 2 tsps Unsweetened applesauce Make the sandwich: Drain and rinse the chick peas. In a
4 slices Whole wheat bread bowl, mix together chickpeas, the rest of the chopped
2 cups No-salt canned onions, chopped pickles, chopped celery, mustard,
garbanzo beans applesauce, chopped dill, and salt and pepper to taste.
Spread on whole grain bread and serve topped with lettuce
OPTIONAL and sliced tomato.
to taste Salt & pepper to taste
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.comJANE ' S JAM MIN’
B U R R I TOS
Makes 4 medium servings
INGREDIENTS
1/2 cup Brown rice
1 Onion OPTIONAL
4 cloves Garlic
to taste Cayenne pepper
2 Zucchini
to taste Sriracha
2 Yellow summer squash
1/2 cup Low-sodium salsa
4 cups Napa cabbage
to taste Prepared guacamole
1 Red pepper
2 cans No-salt canned black beans
2 cans Low-sodium canned
vegetarian refried beans
2 tsps Cumin
4 Tortilla (Wheat or GF)
INSTRUCTIONS
(see next page)
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.comJ ANE'S J AMMIN’ B U R R I TO S
INSTRUCTIONS
Cook the rice. Add the dry rice to a pot. You will Stir the ingredients together on low heat until the
need 2 times as much water as rice. Add water to the mixture is thick and mortar-like. Season with
pot, cover, and bring to a boil over medium-high cumin and cayenne or sriracha (if using).
heat. Reduce heat to low and simmer for 35- 45
minutes or until the water is absorbed and the rice is Place large spoonfuls of the burrito filling onto
soft. Check on the rice periodically to prevent any the center of the wrap and spread along the
sticking or burning on the bottom. center from bottom to top. Fold the sides over
and roll the burrito, using a little more filling as
Remove from the heat, fluff with a fork, and set “glue” to seal it shut.
aside. Looking for a faster option? Cook in a rice
cooker or just use pre-cooked/frozen rice. Place burrito seam-side down on a parchment
paper-lined sheet and bake for 20 minutes or
Preheat oven to 350F/177C. until the wraps are crisp.
Produce prep: Thinly slice onion. Mince garlic. Chop Serve with salsa and guacamole on top, if desired.
zucchini and yellow squash. De-seed and dice bell
pepper. Shred cabbage.
Drain and rinse beans.
Saute the onion and garlic in a large skillet on high
heat for 3 minutes. Add a splash of water if it starts
to stick. Add the zucchini, yellow squash, red pepper,
and cabbage to the skillet. Cook 4-5 minutes, until
the vegetables are al dente (soft but firm) and the
cabbage is wilting. Add the black beans, refried beans,
and cooked rice to the skillet.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.com5-MINUTE
CHANA MASALA
Makes 4 medium servings
INGREDIENTS INSTRUCTIONS
4 cups Frozen brown rice Heat the brown rice in the microwave or on the stove
2 cans No-salt canned until hot.
garbanzo beans
2 tsps Curry powder Drain and rinse the garbanzo beans.
2 cans No-salt canned diced
tomatoes Mix the curry, diced tomatoes, beans, and garlic
2 cups Frozen spinach powder (if using) and salt and pepper to taste. Mix in
frozen spinach and heat the beans and greens in the
microwave or on the stove until hot. You can add
OPTIONAL practically any veggie to this dish. So if you have
some that need to be eaten up, add them in and
1 tsp + 1 pinch Garlic powder adjust seasoning to taste.
to taste Salt & pepper
1/2 cup Cilantro Add optional fresh cilantro on top.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.comB LU E B E R R Y K A LE
CR U NCH SAL A D
Makes 4 medium servings
INSTRUCTIONS
Cook the quinoa. Add quinoa to a pot with a lid. You will need twice as
much water as quinoa. Add water to the pan, cover, and bring to a boil
over medium- high heat.
Reduce heat to low and simmer for 15-20 minutes or until the water
is absorbed and the quinoa is soft. Check on the quinoa periodically,
giving it a quick stir, to prevent any sticking or burning on the
bottom.
INGREDIENTS When done, remove from the heat, fluff with a fork, and enjoy!
Looking for a faster option? Cook your quinoa in a rice cooker or just
use pre-cooked/frozen quinoa.
1 cup Quinoa
1 cup Water Preheat oven to 350°F/177°C.
1 cup Rolled oats
Spread the rolled oats on a cookie sheet, sprinkle with cinnamon and
1 tsp Cinnamon
bake for 10 minutes or until lightly toasted. This gives the oats a nutty
8 cups Kale flavor.
8 cups Mixed greens
8 Dried figs In a large bowl or cutting board,chop the kale, mixed salad greens and
2 cups Blueberries dried figs.
1 cup Lemon juice
Mix the quinoa, blueberries and oats into the greens so all of the
2 tbsps + 2 tsps Maple syrup
ingredients are evenly distributed.
OPTIONAL In a jar or shaker container, mix the lemon juice with the water and
to taste Chili pepper flakes maple syrup until combined. Drizzle the lemon maple dressing over
the salad and toss together until well mixed.
Optional: add the dash of crushed red pepper flakes.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.comT WO-HAND E D
SLOP PY JOE
Makes 4 medium servings
INGREDIENTS INSTRUCTIONS
1 Onion Peel and dice the onion and garlic. De-seed and dice the bell
2 cloves Garlic pepper. Slice the mushrooms and tomato.
1 Green pepper
1 cup Mushrooms Cook lentils. Combine lentils and water in a pot. Bring to a
1 Tomato boil then simmer for 20 minutes, until the lentils are soft.
1 cup Green lentils Drain if necessary.
4 cups Water
1 cup Tomato paste In a skillet over medium heat, cook the onion, garlic, bell
2 cups No-salt canned pepper, and mushrooms until soft and slightly browned,
diced tomatoes about 5 minutes.
1/4 cup BBQ sauce
1 tbsp + 1 tsp Maple syrup Add the tomato paste and diced tomatoes and continue to
1/2 tsp Liquid smoke cook and stir over low heat until all warmed and mixed
2 tsps Salt-free chili powder together, about 3 minutes.
4 Burger buns
Add the cooked lentils, barbecue sauce, maple syrup, liquid
OPTIONAL smoke, and chili powder, and thoroughly mix. Reduce the
1 cup Romaine lettucer heat and simmer for 5 more minutes. Taste and tweak
mixture to your liking: Add more maple syrup for a sweeter
flavor, or more barbecue sauce for a smokier or more fiery
flavor.
Load the filling onto your whole-grain bun and layer with
lettuce, sliced tomato, and any other fixings you enjoy.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.comHI D D E N VEGG IE
CR E AMY M AC N
CHE E SE
Makes 4 medium servings
INSTRUCTIONS
INGREDIENTS Produce Prep- Wash the potato and carrot. Chop into
uniform pieces, about 1⁄2-inch each.
4 Small yukon potatoes In a large pot of water on hot, boil the potato and carrots
2 Carrots until soft, about 10 minutes. Turn the heat off and remove
2 cups Red Lentil Pasta the veggies and leave the water in the pot (you'll need it later
in step 4). Lay the carrot and potato on a plate or a bowl to
1/2 tsp Paprika
cool for 5 minutes.
1 tsp Mustard
1/2 tsp Garlic powder Meanwhile, cook the pasta in another pot according to the
1/2 tsp Onion powder directions on the box.
1/3 cup + 2 tsps Nutritional yeast
Add veggies to a blender with the paprika, mustard, garlic,
1 tsp Lemon juice
onion, nutritional yeast and lemon juice. To make it creamy,
8 cups Spinach add the water you used to boil the veggies, 1⁄4 cup at a time
1/2 tsp Turmeric until smooth. Too thick? Simply add a little extra water or
unsweetened non-dairy milk to thin it out.
OPTIONAL
to taste Salt & pepper Add the spinach to a serving bowl. Layer on the drained pasta
and top off with creamy “cheese” sauce. Add a sprinkle of
1 tsp Chili pepper flakes
salt and pepper to taste and optional chili flakes.
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.comGRANDPA'S EAT LOAF
WITH MOMMY'S
MUSHROOM GRAVY
Makes 4 medium servings
INGREDIENTS
1 tbsp + 1 tsp White miso paste 1/2 tsp Black pepper
2 Onions 1 tsp Dried rosemary
1 Red peppers 1/2 tsp Onion powder
2 cups Mushrooms 1/2 tsp Dry mustard
2 Carrots 1 tsp Dried sage
4 cloves Garlic 2 cups Low-sodium vegetable
1 can No-salt canned stock/broth
kidney beans 1 cup BBQ sauce
1 can No-salt canned 2 tbsps Wheat flour
cannellini beans 4 Small russet potato
1 cup Rolled oats 8 cups Spinach
1/2 cup Nutritional yeast 1 tbsp + 1 tsp Low-sodium soy
1 tsp Paprika sauce/tamari
INSTRUCTIONS
(see next page)
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.comGRANDPA'S EAT LOAF WITH
MOMMY'S MUSHROOM GRAVY
INSTRUCTIONS
Preheat the oven to 350°F/177°C. that you set aside earlier back into the frying pan.
Wash all the produce. Peel and dice the onion. Heat over medium-high. Add a splash of the broth
De-seed and dice the red pepper. Slice the and stir. Add the miso, whole wheat flour, the other
mushrooms. Shred or chop the carrots. Peel and half of the tamari, and the remaining broth and stir
mince the garlic. until dissolved. Continue cooking until the gravy
thickens to your liking. Season with pepper to taste.
In a nonstick frying pan, cook the onion for a few
minutes on medium- high heat until it begins to Prepare potatoes: To make mashed potatoes, bring
soften. Add the garlic, and mushrooms and water and potatoes to a boil in a pot over
continue cooking for 5 to 8 minutes, or until the medium-high heat. Simmer until fork-tender. In a
mushrooms are soft. Set aside half of this sauteed big bowl, smash the boiled potatoes into mashed
mixture in a bowl. We will use it to make the gravy. potatoes and season with salt and pepper to taste.
Tip: you can also just bake the potatoes in the oven
Add the red pepper and carrots to the sauteed or microwave!
mixture and continue cooking until the peppers and
carrots soften. Wilt and cook the greens (spinach or any greens
that you prefer) in a pan with a little bit of water,
Drain and rinse the kidney beans and cannellini set aside.
beans.
Remove the Eatloaf from the oven and allow to
In a medium bowl, mix together the kidney beans, cool a bit (it will slice much easier when it has had
cannellini beans, oats, nutritional yeast, paprika, time to cool and set). Serve warm with fresh or
black pepper, rosemary, onion powder, dry mustard, steamed greens and potatoes - all smothered in
sage and half of the tamari. Add the cooked gravy!
vegetable mixture from the frying pan and stir. Use
your hands here to mix, mash and squish most of
the beans. When it becomes sort of sticky, it is
ready for the loaf pan.
Coat the bottom of a loaf pan with barbecue sauce
and then add the vegetable and bean mixture. Try to
level the surface before spreading another thick
layer of barbecue sauce on top. Bake for 1 hour.
Make the gravy: return the onion/garlic/mushroom
© 2019 Engine 2 For Life, LLC mealplanner.plantstrong.comSN AC K S F O R T HE WE E K
CARROTS AN APPLE
& HUMMUS A DAY!
S TA R T P L A N N I N G !
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Discover Page to browse daily recipe
recommendations, selected just for you! Click
on the day of the week to view new meal
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Add to your menu.
INGREDIENT SEARCH
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know how to use them? Use the search
feature to find recipes that include what you
have on hand. Then add those recipes to
your menu.
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