So many of us grew up on sandwiches that we understand why many people say, “Hey, I want something with bread!” So here’s the answer: Flats! Our one-piece-of-bread, open-faced approach lets you build yours as high as you wish. If you drool at the thought of a big, juicy sandwich for lunch, or seek a dynamite dinner after a long day at work, here’s to you, your flats, and your two hands you’ll be using to eat them!
Engine 2 Tortillas—or any 100 percent whole-grain, oil-free tortillas
100 percent whole-grain, oil-free bread
100 percent whole-grain, oil-free pita bread
Rice, corn, or 100 percent whole-grain, oil-free tortillas
Engine 2 Burger Buns
Engine 2 Crispbreads
Engine 2 Pizza Crust
Engine 2 Rice Wraps
Engine 2 Ancient Grains Wraps
Ezekiel 4:9 Bread
Mestemacher Whole Rye Bread
Mustard
Oil-free hummus
Oil-free pasta sauce
Black beans
Butter beans
Cannellini beans
Chickpeas
Engine 2 Plant-Strong Burgers
Kidney beans
Lentils
Potatoes
Quinoa
Refried black or pinto beans
Rice (black, brown, or red, or a combination)
Sweet potatoes
Arugula
Beets
Bell peppers
Broccoli
Broccoli sprouts
Cabbage (red or green)
Carrots
Cauliflower
Celery
Cilantro
Corn
Cucumbers
Green onions
Lettuce
Kale
Mushrooms
Onions
Peas
Romaine
Zucchini
Avocado (¼ avocado maximum per serving)
Balsamic glaze
Balsamic vinegar
Barbecue sauce
Black pepper
Fresh herbs
Hot sauce
Hummus (Engine 2 or any oil-free brand)
Ketchup
Mushrooms
Mustard
Nutritional yeast
Oil-free salad dressing
Oil-free roasted garlic
Pasta sauce (Engine 2 or any oil-free brand)
Salsa
Salt-free spices
Sriracha or another hot sauce of your choice
Build your flat as high as you wish; let it overflow onto your plate. Serve it open-faced and cold if it’s bread. Wrap it or fold it if it’s a tortilla—then heat it, bake it, and eat it with your hands, with a fork, or over the sink!
Here are seven flat recipes we love opening our mouths wide and chomping into!
Makes 2 open-faced sandwiches
This is our classic flat, our go-to lunch or evening snack. These ingredients are easily found in the store, quick to layer on a flat, and fast at making your friends jealous. Keep your eye on your flat!
INGREDIENTS:
8 ounces Our Hummus (here) or any Engine 2 Seven-Day Rescue approved hummus with no tahini or added oil
2 or more slices 100 percent whole-grain bread
½ avocado, thinly sliced or mashed (allow ¼ avocado maximum per sandwich)
1 cucumber, sliced
1 tomato, sliced
Drizzle of balsamic glaze (we prefer Isola brand, Classic Cream of Balsamic—deceptively named as there is no cream in this product!)
4 romaine lettuce leaves, chopped or whole
Spread the hummus as thick as you wish on whichever bread you are using. Add the avocado and as many slices of cucumber and tomato as will fit on your sandwich. Drizzle an artistic zigzag of balsamic glaze over it all, top with romaine leaves for a good handhold, and enjoy.
Dip any leftover veggies into any leftover hummus if you find yourself needing a bit more at the end of lunch.
Makes 2 open-faced sandwiches
The power of these wee little sprouts is breathtaking. We all know broccoli is good for us, but 1 ounce of broccoli sprouts has 10 to 100 times the cancer-protective compounds—sulforaphanes—as 1½ pounds of broccoli. How about that—just topping off your sandwich with an ounce of sulforaphane-containing broccoli sprouts will help your liver detoxify carcinogens!
INGREDIENTS:
½ cup cooked black beans, drained and rinsed if canned
2 to 4 tablespoons brown mustard
2 or more slices 100 percent whole-grain bread
1 cucumber, sliced
1 tomato, sliced
Handful of broccoli sprouts
Drizzle of balsamic glaze or a bit of mustard
4 romaine lettuce leaves, chopped or whole, if using
Pour the black beans into a bowl. Using the backside of a fork, mash at least half of the beans until their skins break. (When they are semi-mashed, they stay on the sandwich better.) Set aside.
Spread your favorite brown mustard as thick as you wish on whichever bread you are using. On top add the cucumber, tomato, sprouts, and black beans. Drizzle balsamic glaze on top for a sweet kick. If necessary, top with romaine leaves for a good handhold, and enjoy.
Dip any leftover veggies into any leftover mustard if you find yourself needing a bit more at the end of lunch.
Black beans are champions! Not only of flavor, but of fiber, folate, protein, and iron. Make hummus with black beans a Seven-Day Rescue champion for all those reasons and more!
INGREDIENTS:
8 ounces Black Bean Hummus (here) or any Engine 2 Seven-Day Rescue approved hummus with no tahini or added oil
2 or more slices 100 percent whole-grain bread or other recommended bread (see Good Breads, Buns, and Tortillas for Flats here)
1 cup fresh spinach
1 cucumber, sliced
1 cup cherry tomatoes, sliced in half (or 1 tomato, sliced)
Drizzle of balsamic glaze or a bit of mustard
4 romaine lettuce leaves, chopped or whole, if using
Spread the black bean hummus as thick as you wish on whichever bread you’re using. Add a layer of spinach, cucumber slices, and as many cherry tomatoes as will fit on your sandwich. Drizzle balsamic glaze over it all, top with romaine leaves if necessary for a good handhold, and enjoy. This sandwich can be a bear of a mess, and the lettuce on top will serve as the top of the sandwich to help you get a better hold on it.
Dip any leftover veggies into any leftover hummus if you find yourself needing a bit more at the end of lunch.
Makes 2 open-faced sandwiches
This bountiful sandwich made with both red pepper hummus and roasted red peppers is bound to make your stomach happy, make your friends want bites, and make everyone smile! (For a nutritional analysis of a Red Pepper Smile Flat vs. a bologna-and-cheese sandwich, see here.)
INGREDIENTS:
8 ounces Red Pepper Hummus (here) or any Engine 2 Seven-Day Rescue approved hummus with no tahini or added oil
2 or more slices 100 percent whole-grain bread or other recommended bread (see Good Breads, Buns, and Tortillas for Flats here)
¼ cup parsley, loosely chopped
4 green onions, chopped
½ cup Roasted Red Peppers (here) or store-bought (look for low-sodium and no added oil)
1 to 2 handfuls of fresh spinach leaves
1 tomato, sliced
Drizzle of balsamic glaze or a bit of mustard
4 romaine lettuce leaves, chopped or whole, if using
Spread the red pepper hummus as thick as you wish on whichever bread you’ve chosen. Add the parsley, green onion, roasted red peppers, spinach, and tomato. Drizzle balsamic glaze over it all. If necessary, top with romaine leaves for a good handhold, and enjoy.
Dip any leftover veggies into any leftover hummus if you find yourself needing a bit more at the end of lunch.
Makes 2 open-faced sandwiches
The sweet potato hummus used in this recipe is offered at the Cleveland Clinic Prevent and Reverse Heart Disease Seminar conducted by our parents. People swoon over this hummus, which seems to serve as some sort of healing balm. Anything tastes good on the foundation of sweet potato hummus—here is our favorite recipe that uses it, but you can get creative and experiment with other combinations if you’d like.
INGREDIENTS:
½ cup cooked chickpeas, drained and rinsed if canned
8 ounces Sweet Potato Convert Hummus (here) or any Engine 2 Seven-Day Rescue approved hummus with no tahini or added oil
2 or more slices 100 percent whole-grain bread or other recommended bread (see Good Breads, Buns, and Tortillas for Flats here)
4 green onions, chopped
1 to 2 handfuls of fresh spinach leaves
1 tomato, sliced
½ avocado, thinly sliced or mashed (allow ¼ avocado maximum per sandwich)
¼ cup loosely packed cilantro (or parsley, whatever kind you like)
Drizzle of balsamic glaze or a bit of mustard
4 romaine lettuce leaves, chopped or whole, if using
Pour the chickpeas into a bowl. Using the backside of a fork, mash at least half of the peas until their skins break. (When they are semi-mashed, they’ll stay on the sandwich better.) Set aside.
Spread the sweet potato hummus as thick as you wish on whichever bread you use. Add the green onion, chickpeas, spinach, tomato, avocado, and cilantro. Drizzle balsamic glaze over it all, top with romaine leaves if necessary for a good handhold, and enjoy.
Dip any leftover veggies into any leftover hummus if you find yourself needing a bit more at the end of lunch.
Makes 2 open-faced sandwiches
Arugula is a spicy, feisty green that bites back! Once you fall in love with it, you will be hooked.
INGREDIENTS:
8 ounces Red Pepper Hummus (here) or any Engine 2 Seven-Day Rescue approved hummus with no tahini or added oil
2 or more slices 100 percent whole-grain bread or other recommended bread (see Good Breads, Buns, and Tortillas for Flats here)
1 to 2 handfuls of fresh arugula
1 tomato, sliced
½ avocado, thinly sliced or mashed (allow ¼ avocado maximum per sandwich)
½ cup Roasted Red Pepper strips (here) or store-bought (look for low-sodium and no added oil)
Drizzle of balsamic glaze or a bit of mustard
4 romaine lettuce leaves, chopped or whole, if using
Spread the red pepper hummus as thick as you wish on whichever bread you choose. Add the arugula, tomato, avocado, and roasted red peppers. Drizzle balsamic glaze over it all, top with romaine leaves if necessary for a good handhold, and enjoy.
Dip any leftover veggies into any leftover hummus if you find yourself needing a bit more at the end of lunch.
Makes one 12-inch pizza
Two all-time favorites here: fresh salad and warm pizza! Once this pizza comes out of the oven, throw the salad on top, slice, and enjoy! Engine 2 Pizza Crusts are available at Whole Foods Market stores across the country. They are made with 100 percent whole wheat, naturally sweetened with a touch of maple syrup, and stone-oven baked for an authentic pizzeria taste. They are the perfect foundation for a plant-strong pizza! They can be found in either the freezer section or the pasta sauce section. Ask a Whole Foods Market team member for help and tell them Rip sent you!
INGREDIENTS:
1 whole-grain pizza crust (such as Engine 2 Pizza Crust or another brand that works for Engine 2guidelines—or see the box below to make your own)
1½ to 2 cups no-oil-added pasta sauce
3 medium tomatoes, thinly sliced
3 tablespoons nutritional yeast
2 cups fresh spinach, chopped
2 cups arugula or romaine, chopped
2 green onions, chopped
½ cup pineapple, cubed, fresh, or canned in its own juice and drained (optional)
1 red pepper, chopped
1 to 2 tablespoons lemon juice
Prepare the Pizza Crust:
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Place the pizza crust on the lined pan. Bake for 4 to 5 minutes, or until the crust gets warm, slightly browned, and crisp (or according to package directions).
Onto the warm crust, pour the pasta sauce and spread evenly. Arrange the tomato slices on the sauce. Sprinkle the tomatoes with nutritional yeast and place the crust back in the oven for 15 to 20 minutes.
Prepare the Salad:
In a bowl, combine the spinach, arugula (or romaine), green onion, pineapple (if using), and red pepper. Sprinkle lemon juice over the salad and toss well. Set aside—this is NOT to be cooked on the pizza.
Build Your Salad Pizza:
Remove the pizza from the oven and transfer the fresh salad right on top of it in a big heap!
Slice up this beauty and serve along with a green salad or a heaping helping of cooked greens.
For a gluten-free option, order your crust ahead of time at samisbakery.com.
Note—please read the recipe directions carefully—the salad goes on top after the pizza crust is cooked.
Tip: Many people love fresh salad on top of cooked pizza. But if you have other ideas for healthy pizza toppings, indulge your imagination and your taste buds!
Serves 6
This soup brings back old memories of days gone by. Jane used to write her college essays weekend after weekend while eating this comforting bowl. Serve this hearty soup alone, or over penne pasta, brown rice, or, if you prefer, quinoa. Go for it!
INGREDIENTS:
6 cups low-sodium vegetable broth or water
1½ cups dry split peas
1 bay leaf
½ teaspoon dry mustard
1 onion, chopped
2 celery stalks, chopped
2 carrots, chopped
3 medium red-skinned potatoes, cubed
1 tablespoon low-sodium tamari
1 tablespoon balsamic vinegar
Black pepper
Hot sauce
Parsley (whatever kind you like), chopped, for garnish
In a large soup pot over high heat, mix the broth (or water), split peas, bay leaf, and mustard. Bring to a boil, then lower heat to a simmer for about 20 minutes while partially covered.
Add the onion, garlic, celery, carrots, and potatoes. Cover and simmer for about 40 minutes more, stirring occasionally, until the peas are creamy.
Toward the end of the cooking time add the tamari, vinegar, and black pepper to taste. As the peas cook, their texture becomes creamier and softer and the stirring blends them.
Serve in big soup bowls garnished with your favorite hot sauce and parsley, along with a huge green salad or a pile of cooked greens.
Serves 4
Jane made this soup one afternoon for dinner, and before she knew it, Rip had devoured all four servings! It’s that good. Make it your own by adjusting the amount of lemon, cilantro, and spices. In fact, we often double the recipe when we make it so that we can eat double amounts!
INGREDIENTS:
1 cup brown rice, uncooked (optional)
1 large onion, chopped
6 cloves garlic, chopped
2 tablespoons tomato paste
¼ teaspoon ground cumin
¼ teaspoon chili powder
Pinch of cayenne pepper
¼ teaspoon black pepper
6 cups vegetable broth
1½ cups red lentils
3 large carrots, diced
1 to 2 cups chopped stems and leaves of beet greens or Swiss chard
2 tablespoons lemon juice
Zest of 1 lemon
1 cup cilantro or parsley (whatever kind you like)
If using, prepare brown rice per the package instructions. Set aside. Or use 2 cups frozen brown rice, prepared as directed.
In a soup pot over medium heat, cook the onion until beginning to brown, about 5 minutes. Add splashes of water if necessary. Add the garlic and cook, stirring constantly, for 2 more minutes. Add the tomato paste, cumin, chili powder, cayenne, and black pepper and cook for another minute while the spices integrate. Add the vegetable broth, lentils, and carrots and bring to a boil. Turn the heat to simmer, partially cover, and cook about 10 minutes, or until the lentils and carrots are starting to soften. Add the beet stems and greens and cook for another 20 minutes.
We like the soup chunky, but if you wish, purée some with an immersion blender right in the pot or put some in a blender. Stir the lemon juice and lemon zest into the soup and garnish with cilantro. Serve with a scoop of brown rice, if using, alongside a huge green salad or a pile of cooked greens.
Serves 4
This rich, satisfying stew freezes well and is great to make ahead of time for family and friends. Don’t be alarmed by what looks like a long list of ingredients—they are mostly spices!
INGREDIENTS:
1 onion, chopped
2 cloves garlic, minced
1 poblano pepper, diced
1 orange bell pepper, diced
2 cups cubed butternut squash (buy cubed squash, or bake a whole squash at 350°F for 1 hour, then peel and cube)
1 tablespoon ground cumin
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
¼ teaspoon cayenne pepper
1 (15-ounce) can fire-roasted tomatoes
3 cups low-sodium vegetable broth
1 dry chipotle pepper, soaked in water overnight (or until soft), drained and minced
1 (15-ounce) can black beans, drained and rinsed
1 cup frozen white sweet corn
1 cup cooked brown rice (frozen works well here)
5 ounces baby spinach leaves
Juice of 1 lime
½ bunch cilantro, leaves and tender stems chopped
¼ teaspoon salt (optional)
Warm a medium soup pot over medium-high heat until water sprinkled on the surface bubbles and jumps. Add the onion, garlic, poblano pepper, orange bell pepper, and butternut squash and cook for 5 minutes while stirring. Add the cumin, chili powder, garlic powder, onion powder, and cayenne pepper and stir for about 1 minute more. Add the tomatoes, broth, chipotle, black beans, corn, and brown rice. Bring to a boil, then reduce the heat to a simmer for about 30 minutes, or until the butternut squash is tender. Add the spinach leaves, lime juice, cilantro, and the salt, if using. Cook 1 to 2 minutes more, or until the spinach wilts. Ladle the stew into bowls, add a scoop of brown rice, and enjoy along with a huge green salad, a pile of cooked greens, or broccoli, asparagus, or green beans—whatever you’d like.
Serves 4
This has been one of Jane’s favorites since she met her husband, Brian, twenty-five years ago. It was one of the food potions he won her over with! This soup is great for lunch or dinner and, apparently, romance.
INGREDIENTS:
2½ cups water
¾ cup hulled barley
1 small onion, diced
2 celery stalks, chopped
4 ounces mushrooms, sliced
1 red bell pepper, diced
1 zucchini, diced
1 small sweet potato, peeled and diced
2½ cups low-sodium vegetable stock
2 tablespoons white miso
1 teaspoon garlic powder
2 tablespoons port or white wine (optional)
In a small pan over high heat, mix the water and barley. Bring to a boil, then reduce to a simmer for about 1 hour, or until all the liquid is absorbed.
In a soup pot over medium-high heat, cook the onion, celery, and mushrooms, stirring constantly, until the onion becomes translucent and the mushrooms appear thoroughly cooked. Add the pepper, zucchini, and sweet potato to the pot and continue stirring for 5 minutes.
Add the vegetable stock, barley, and miso. It is helpful to heat a cup of broth in the microwave, add in the miso, stir until dissolved, and then add the mixture to the pot. Stir in the garlic powder and port, if using, and continue cooking until the sweet potatoes are cooked through and the miso flavor has blended into all the ingredients, about 15 to 20 minutes.
Serve warm along with a huge green salad or a pile of cooked greens.