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One-time purchase of $4.99.
 WHOLE-FOOD, PLANT-BASED LIFESTYLE
78
TASTY
RECIPES

HEALTHY
COMFORT
FOOD
Better Than
Takeout
30-MINUTE
THAI DINNERSp. 32

Hearty
SOUPS &
STEWS
p. 26

Delicious
AUTUMN FRUIT
DESSERTS
p. 90

Mac and Cheese

with Roasted
Veggies, p. 61

Fall 2020
FORKSOVERKNIVES.COM
HUNGRY?
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 Fall 2020

TABLE OF
CONTENTS
03 | WHAT TO EAT 46 | BAKE YOUR OWN
The Forks Over Knives diet Whole grain breads, tortillas,
explained. rolls, and more.

06 | THE FEED 54 | SAUCED UP

Fresh ideas, expert tips, real-life Six spectacular Buddha bowls
inspiration, and news you featuring three must-make
can use. sauces.

16 | ASK THE EXPERTS 62 | CRUNCH-TIME SLAWS

No-nonsense answers to your Tasty slaws featuring fall’s
health and nutrition questions. best produce.

18 | GEAR UP 66 | SWEET & SAVORY

Pretty, practical serveware.
SWEET POTATOES
New ways to appreciate the
20 | PLANT-POWERED humble root veggie.
ATHLETE
Meet 47-year-old jiujitsu 74 | GLUTEN-FREE FAVES
champion Jay Oliveira. Best-loved recipes from the
FOK archives.
22 | LIVE HEALTHY
Avoiding gluten on a plant-based 82 | A COOK’S GUIDE
diet: 5 things you need to know.
TO MUSHROOMS
From buttons and creminis to
26 | HEARTY SOUPS
.
shiitakes and chanterelles, tasty
& STEWS ideas for a plant-based favorite.
Bring on the comfort with these
cozy recipes. 90 | FALL FOR FRUIT
Home-baked desserts bursting
32 | A TASTE OF THAILAND with autumn fruits.
These 30-minute dinners will
beat takeout. 96 | KITCHEN TRICKS
Veggie steaks three tasty ways.
38 | A FORKS
THANKSGIVING
The ultimate plant-based feast.

F O R K S O V E R K N I V E S .C O M 1
 Welcome
Healthy
Comfort Food
There’s so much I love about Thanksgiving.
The crisp fall air and short workweek lead
perfectly into a day that is celebrated
simply—with a warm gathering of family
and close friends.
Darshana and I love participating in the
joy of a bountiful home-cooked meal while
also keeping it healthful. We enjoy hosting a
plant-based feast at home that includes lots
of comfort foods and classic fall ingredients.
If we’re the guests, we’ll offer to bring a dish
or two to share with the group, being sure to
make enough so that we have plenty
ourselves to indulge in.
In this issue, “A Forks Thanksgiving” on
page 38 offers Darshana’s latest and greatest
recipes for a plant-based feast. You can
follow the entire menu for your own
gathering or choose a dish or two to bring
some plant-based goodness wherever you
celebrate.
Wishing you and your loved ones a very
happy fall season.
Brian Wendel
Founder and President
of Forks Over Knives
2 F O R K S O V E R K N I V E S .C O M
I don’t know about you, but COVID-19
has both inspired and challenged my
cooking game. The work-from-home
lunches have been fantastic, full of colorful
salads, inventive sandwiches, and homemade
soups cooked over the weekend.
But at the end of a long workday, heading
back into my own kitchen can feel like a drag.
If you, too, could use some dinner-hour
inspiration, check out “A Taste of Thailand”
on page 32, a collection of Thai-inspired
recipes you can make in just 30 minutes.
Here’s another way I’ve found to keep
dinner interesting: Have a great homemade
sauce up your sleeve. “Sauced Up” on page 54
features not just one but three quick sauces,
plus six Buddha bowl combos that showcase
their flavors. Give ’em a try, then get creative
with your own combos!
Elizabeth Turner
Editor in Chief
THE
FORKS
OVER
KNIVES
DIET LASTING CHANGE:

EXPLAINED 5 KEYS TO
SUCCESS
Forks Over Knives advocates
a whole-food, plant-based
1 PUT STARCHES
AND FRUITS AT
THE CENTER OF YOUR
PLATE . Enjoy nonstarchy and
(WFPB) diet, which centers leafy veggies in generous amounts,
on whole, unrefined (or but look to carbohydrate-rich
whole grains, beans, fruits, and
minimally refined) plant starchy vegetables to provide
foods instead of animal enough calories to power you
through your day.
products and highly
processed foods.
2 YOU’LL LIKELY EAT
MORE FOOD, NOT
LESS. Whole or minimally
processed plant foods are dense in
nutrients, not calories. As you
adjust to this way of eating, you
may find you feel a little hungry
shortly after a meal, but over time

WHAT
you’ll get a sense of how much to
LOAD UP ON ENJOY IN AVOID OR eat to stay satiated.
THESE MODERATION MINIMIZE
3 FOCUS ON

TO EAT
Fruits (bananas, blueberries,
oranges, strawberries)
PLEASURE . The best
whole plant foods are the ones you
Plant-based milks Bleached flours, enjoy enough to stay on a healthy
(almond, cashew, hemp, white bread, and

ON A
Vegetables (broccoli,
carrots, cauliflower, kale,
path. So have veggie chili, whole
oat, rice, soy milks) white pasta grain pasta, tacos, mashed potatoes,
Tofu and tempeh Dairy products or whatever else hits the spot.

4
lettuce) SAY NO TO OILS. All

WFPB
Whole grain flours Eggs
Tubers and starchy and breads vegetable oils are highly refined
Meat, poultry, and
vegetables and dense with calories but
Whole nuts and seafood
(corn, green peas, potatoes, stripped of all other nutrients,

DIET
winter squash)
Whole grains (barley,
brown rice, millet, oats,
quinoa, wheat berries)
Legumes (black beans,
chickpeas, lentils, pinto beans)
seeds, nut/seed Oils including fiber.
butters (almond butter,
pumpkin seeds, tahini,
walnuts)
Refined sweeteners
White rice 5 NO FOOD MATH
REQUIRED. A healthy
pattern of plant-based eating leads
to good health (and a healthy
For a more detailed primer on the FOK diet,
weight) without counting calories
visit forksoverknives.com/what-to-eat
or focusing on individual nutrients.

F O R K S O V E R K N I V E S .C O M 3
 ®

CONTRIBUTORS
FOUNDER & PRESIDENT
Brian Wendel

EDITOR IN CHIEF
Elizabeth Turner

CONTRIBUTING EDITORS
DARSHANA THACKER
Darshana is chef and culinary
Courtney Davison projects manager for Forks
Mary Margaret Chappell Over Knives. A graduate of the
Natural Gourmet Institute,
Darshana is the author of the
Forks Over Knives: Flavor!
cookbook, recipe author for
the book Forks Over Knives
Family, and recipe contributor to The New York Times
MEREDITH PREMIUM PUBLISHING PARTNERSHIPS
best-selling book The Forks Over Knives Plan.
EDITORIAL
EDITORIAL DIRECTOR Jill Waage
ART DIRECTOR Nikki Sanders ALONA PULDE, MD,
CONTRIBUTING EDITOR Shelli McConnell AND MATTHEW
COPY EDITOR Erika Bjorklund LEDERMAN, MD
PROOFREADER Angela Renkoski Drs. Pulde and
ADMINISTRATIVE ASSISTANT Lori Eggers Lederman created
PHOTOGRAPHERS Marty Baldwin, Jason Donnelly, Carson Downing, Jacob Fox the medical program
FOOD STYLISTS Lauren McAnelly, Sammy Mila used in the Forks
CONTRIBUTING FOOD STYLIST Charlie Worthington Over Knives
documentary, at all Whole Foods Market Medical &
EDITORIAL ADMINISTRATION Wellness Centers, and most recently at kinectin.com.
ASSISTANT MANAGING EDITOR Jennifer Speer Ramundt They also coauthored The New York Times best-
SENIOR COPY EDITOR Erika Bjorklund selling book The Forks Over Knives Plan and the book
BUSINESS MANAGER, EDITORIAL Cindy Slobaszewski The Whole Foods Diet: The Lifesaving Plan for Health
DIRECTOR, QUALITY Joseph Kohler and Longevity.
DIRECTOR, PHOTOGRAPHY Reese Strickland
TEST KITCHEN DIRECTOR Lynn Blanchard
PREMEDIA TRAFFICKING SUPERVISOR Patricia J. Savage MICHAEL GREGER,
COLOR QUALITY ANALYST Pamela Powers MD, FACLM
Dr. Greger is a physician and
GROUP ADMINISTRATION author of the The New York
VICE PRESIDENT/GROUP PUBLISHER Scott Mortimer Times best-selling books How
VICE PRESIDENT/GROUP EDITORIAL DIRECTOR Stephen Orr Not to Die and How Not to Diet.
EXECUTIVE ACCOUNT DIRECTOR Doug Stark His videos on 2,000-plus
ASSOCIATE BUSINESS DIRECTOR Jenna Bates health topics can be viewed at
BUSINESS MANAGERS Lisa Carlson, Marisa Clark nutritionfacts.org.

PRODUCTION
ASSOCIATE PRODUCTION DIRECTOR Patrick McGowan DANA HUDEPOHL
PRODUCTION MANAGER Ashley Schaubroeck Dana is an Atlanta-based writer
specializing in health. Her
work has appeared in more
For editorial or advertising questions, email ForksOverKnives@meredith.com.
than 40 national magazines,
For syndication or international licensing requests or reprint or reuse permission, newspapers, and websites
email syndication@meredith.com. including O, the Oprah
Magazine; Shape; Health; and
All content in Forks Over Knives magazine, including medical opinion and any other health-
related information, is for informational purposes only and should not be considered to be a The Wall Street Journal.
specific diagnosis or treatment plan for any individual situation. Use of this magazine and the
information contained herein does not create a doctor-patient relationship. Always seek the
advice of your doctor in connection with any questions or issues you may have regarding your
health or the health of others.

4 F O R K S O V E R K N I V E S .C O M
 BECOME A
PLANT-BASED
HOME CHEF
IN 90 DAYS.
THE FORKS COOKING COURSE WILL
TEACH YOU 100+ RECIPES AND
ESSENTIAL PL ANT-BASED CULINARY
TECHNIQUES THAT WILL TRANSFORM
YOUR HOME COOKING.

• Learn from professional chefs and

educators
• Complete lessons at your own pace
• Get lifetime access to 90+ hours of
content

LEARN MORE AT
FORKSOVERKNIVES.COM/COOKING - COURSE
 News & Notes

THE FEED
Fresh ideas, expert tips, news, and inspiration for
your whole-food, plant-based lifestyle.

DOES With the

emergence of
to be liberated from the “added
weight.”

YOUR COVID-19,
people are
A helpful analogy is to think of
a marathon runner who is given a

IMMUNE asking what

they can do
40-pound weight vest to wear
while he runs. How well will he

SYSTEM to boost their

immune
run with that vest? Does he need
more supplements to run better?

NEED A health. The

human body
No, he needs to remove the
weighted vest. Similarly, our

BOOST? is naturally a
fantastic
virus fighter—when given the
proper fuel, care, and environment
that allow it to function optimally.
When we’re stressed, anxious,
inactive, exhausted, and
malnourished, then we impair that
normally robust immune system
along with all the other organ
systems in the body. It’s not that
we have weak immune systems
that need a boost; rather, we have
robust immune systems that need
immune system can be weighed
down by diet and lifestyle; rather
than adding supplements, we need
to remove that burden.
So, do yourself a favor: Act now
to remove that standard American
diet weight vest, and prepare your
heart, lungs, blood sugar, and the
rest of your body to handle not
only COVID-19 but anything else
that Mother Nature throws at you!
—Alona Pulde, MD, and
Matthew Lederman, MD

5 EASY WAYS TO UNBURDEN YOUR IMMUNE SYSTEM

12345
SLEEP NUTRITION ACTIVITY PLAY SOUL
Ensure that you get Eat as many Move your body Engage often in Take daily measures,
sufficient sleep to whole plant foods with moderate daily play that invites such as meditation
feel rested. For most as possible—to activity, from walks spontaneity—fun or other self-
of us, that means optimize nutrient to following online with others and solo regulating
eight hours a night. content and exercise videos. creative play. It’s techniques, to get
minimize toxic hard to stimulate your body out of
burden. stress-chemical- survival mode and
inducing anxiety enjoy life rather than
during play. just get through it.
 Seasonal Spotlight

GRAPES
PREP TIP

The easiest way to

remove grape seeds
is to halve the
grapes, then loosen
and pick the
seeds out with a
toothpick.
Get to know the sweet and juicy snack favorites.

GREEN, RED,
OR BLACK?
When it comes to the
flavor of table grapes, the
darker the color, the
sweeter they tend to be.

GREEN
GRAPES
tend to be firmer
with a mild tang.

RED
GRAPES
are snappy and juicy
with a hint of sweetness.

VINE TO TABLE Grapes are
classified into three different types:
wine grapes (self-explanatory);
thick-skinned juice grapes; and
thin-skinned table grapes, which are
Getty Images (opposite; this page bottom right)
BLACK OR
PURPLE
protection—is another sign of extra supermarkets sell grapes shipped from GRAPES
freshness. Southern Hemisphere growing regions are the sweetest
including Chile and Peru. of the bunch.
SMART STORAGE Refrigerate
unwashed grapes in a paper or SWEET TREAT Freeze grapes on

often seedless and found year-round
in the supermarket produce section.
BEST OF THE BUNCH Choose
full, tight grape clusters with fruit that
clings firmly to the bunch. Green,
pliable stems are the best indicators of
freshness; brown, woody stems mean
the grapes have been in cold storage a
while. The “bloom”—a white, waxy
coating that the fruit produces for
perforated bag so cold air can circulate
around the fruit and keep it fresh up to
two weeks. Give the grapes a quick
rinse under cold water just before
eating or using in recipes.
(ALMOST) ALWAYS
IN SEASON Ninety-nine percent
of grapes grown in the United States
are harvested in California and are
available between May and January.
During the remaining months,
a parchment-lined baking sheet, then
store the frozen fruit in a resealable
plastic bag for easy snacking.
EASY AS PIE For a quick pie
filling, simmer 4 cups halved seedless
grapes until they release their juices. CHAMPAGNE
Stir 3 Tbsp. cornstarch with some of GRAPES
the juice, then stir back into the are super-sweet red
mixture. Cool before using. and black Corinth
grapes. In dried form,
—Mary Margaret Chappell they’re currants.

F O R K S O V E R K N I V E S .C O M 7
 The FEED

5 WAYS 1

TO TOP HARVEST STUFFING

In a skillet sauté 1 cup

DELICATA
sliced mushrooms, ½ cup
finely chopped onion, and
Wow guests ½ cup chopped celery in
with colorful, 1 to 2 Tbsp. vegetable broth
until softened. Stir in 2 cups
flavorful fillings

SQUASH
small dried whole grain
served in bread cubes, ¼ cup dried
cranberries, and enough
tender rings of vegetable broth to soften.
roasted delicata Spoon into roasted squash
rings and bake 15 minutes
squash as an at 350˚F.
By Mary Margaret Chappell elegant side
dish or hors
d’oeuvres.

1
BASE RECIPE

Preheat oven to 425°F. Trim

off both ends of a medium
delicata squash, then halve
squash crosswise. Scoop out
seeds and pulp, then slice
into 1-inch-thick rings—no
peeling needed. Arrange
squash rings on a parchment-
lined baking sheet. If desired,

2
sprinkle lightly with paprika,
cumin, curry powder, or
other favorite spice. Roast
30 minutes or until tender,
turning once. Top each ring
with 2 to 3 Tbsp. of desired
filling (right and opposite). If
desired, broil or reheat at
350°F on baking sheet.

8 F O R K S O V E R K N I V E S .C O M
2 3
THREE SISTERS
SUCCOTASH
In a medium saucepan
combine ¾ cup corn kernels,
¾ cup cooked baby lima
beans, ¾ cup diced red bell
pepper, ½ cup chopped
onion, and ½ cup water;
bring to simmering. In a
bowl whisk together 1 Tbsp.
cornstarch and ¾ cup water;
stir into succotash. Simmer
2 to 3 minutes or until sauce
is thickened.
BLOODY MARY BEANS
AND TOMATO
Whisk together 2 tsp.
lemon juice, 1 tsp. prepared
horseradish, and a dash
cayenne pepper. Stir into
a mix of 1 ½ cups chopped
tomatoes; ¾ cup canned
white beans, rinsed and
drained; ⅓ cup sliced
celery; and ⅓ cup chopped
celery leaves. Serve at room
temperature.
4 5
ROASTED GRAPES AND
BRUSSELS SPROUTS
Preheat oven to 425°F. On a
large parchment-lined baking
sheet arrange 8 oz. Brussels
sprouts, trimmed and halved;
1 small red onion, quartered;
and 1 cup halved seedless
red grapes. Roast 15 to
20 minutes or until browned.
Once roasted, slice Brussels
sprouts and chop onion. Stir
everything into 1 cup cooked
wild rice blend with 2 tsp.
white balsamic vinegar.
ORZOTTO AND KALE
In a medium saucepan
cook ½ cup whole grain orzo
and 1 chopped large shallot
in 1 ½ cups vegetable broth
until all liquid is absorbed.
Stir in 1 ½ cups thinly sliced
fresh kale, ¼ cup chopped
sun-dried tomatoes, and
1 tsp. lemon zest. Cover and
let stand until kale is wilted.
Fold in 1 Tbsp. nutritional
yeast.

3
5

F O R K S O V E R K N I V E S .C O M 9
 The FEED

PUBLIC
OUTCRY:
DAIRY IS
UNNECESSARY
More than 27 percent
of the 12,000-plus public
comments submitted to
the U.S. Dietary Guidelines
Advisory Committee
during the 2019–2020
comment period expressed
support for removing dairy
as a food group. The
committee is developing
recommendations for the
2020–2025 edition of the
national guidelines, which
are revised every five years.

AN
ENDURANCE
EDGE Athletes Researchers at the Université du Québec between the two groups. However, the
including à Montréal followed 56 active women for vegans performed substantially better on
two years, dividing them into two groups: aerobic capacity and endurance tests than
Venus
a vegan group and an omnivorous group that the omnivores.
Williams and Kyrie Irving
ate meat at least three times a week. Calorie, The researchers theorized that the
have shown that being vegan fat, and sodium intake were similar for both vegans’ higher carb consumption might
doesn’t compromise athletic groups. Researchers measured participants’ result in larger energy stores of glycogen in
performance. A new study body composition and oxygen consumption, the muscles. They also suggested that the
published in the European among other factors, and regularly tested anti-inflammatory benefits of a plant-based
Journal of Clinical Nutrition their muscular strength and endurance. diet may improve post-exercise recovery.
suggests that a vegan diet The study found no significant difference
may even enhance it. in overall muscle strength or body fat —Ann Lien

10 F O R K S O V E R K N I V E S .C O M
 BABY STEPS EASY
WAYS TO
There’s no better time to transition to
a plant-based lifestyle than when you
EAT MORE
VEGGIES
have a pea in the pod, and now there’s
a tool to hold your hand.
The Pregnancy Advantage
(pregnancyadvantage.net;
$99/month) is a new online course There are so many reasons to
pump up the volume on veggies,
for women who are pregnant or
yet only 9.3 percent of U.S. adults eat
trying to become pregnant. Using a full serving of vegetables three or
videos, weekly coaching sessions, and more times a day, reports the CDC.
Here are my favorite tips for
an online support group, the course
boosting those precious servings of
walks moms-to-be through WFPB eating vegetables to at least six a day.
for two, meeting all prenatal nutritional
MORNING GLORY
needs. Shifting from the SAD (standard Did you know that many cultures
American diet) to plant-based eating can enjoy veggies for breakfast? Try
sautéing vegetables to serve with
boost fertility and reverse obesity,
black beans and a corn tortilla, slice
hypertension, and type 2 diabetes, radishes over toast as they do in the
conditions that up the risk of serious Netherlands, or include sliced
tomatoes or a baked tomato half at
complications in pregnancy and delivery;
breakfast as they do in the United
research shows suboptimal maternal health Kingdom.
and nutrition can have lasting effects on a PACK ’EM TO GO
baby’s brain and future health. Be ready for away-from-home snack
The program is endorsed by top attacks with a portable container of
plant-based docs including Neal fresh, crisp veggies. In addition to
classic carrots, try crisp radishes,
Barnard and Michael Klaper and broccoli or cauliflower florets,
includes comprehensive guidance asparagus spears, and snow peas.
on reducing toxins, answering pesky SOUP OR SALAD?
questions from concerned friends, Include a garden salad or broth-

DID
and more. After completing the based vegetable soup with every
class, mamas will be equipped dinner.
to confidently raise healthy SIDE HUSTLE

YOU
vegan kids while Double up on cooked vegetable
contributing to servings at dinnertime.
environmental STIR-FRY NIGHT
sustainability. “This is At least weekly, put vegetable stir-fry

KNOW?
on the menu. Sauté cabbage,
an opportunity to
broccoli, celery, snow peas, bell
change the health peppers, carrots, onions, and/or
legacy of your family mushrooms with tofu or nuts and
and of our planet,” says your favorite spices, and serve with
Debra Shapiro, MD, U.S. sales of tofu brown rice or other whole grains.
and tempeh spiked
FACOG, a practicing ob-gyn —Sharon Palmer, MSFS, RD
88 percent in March
for more than 25 years who during the COVID-19
co-founded the program with peak panic-buying
longtime science teacher and WFPB period, compared to
blogger Jeanne Schumacher, EdD. “The
Getty Images (all)

March 2019. A month

future is plant-based.” later, sales were still
up 35 percent.
—Dana Hudepohl

F O R K S O V E R K N I V E S .C O M 11
 The FEED

Ingredient IQ

JACKFRUIT
It’s a tasty fruit and a totally natural meat substitute.

N
ative to southern India,
jackfruit is traditionally
used in spicy curries, THE BREAKDOWN
hearty kormas, and a
toffeelike pudding called halwa. WHOLE JACKFRUIT
In recent years, however, the
tropical fruit has started Averaging 10 to 25 pounds,
popping up in grocery stores the whole fruit can weigh up
and restaurants all over the to 100 pounds.
United States.
Ripe yellow jackfruit has a
subtly sweet flavor, often
described as a combination of
banana, apple, and mango.
Young green jackfruit, on the
PRECUT JACKFRUIT
other hand, has a neutral flavor
and texture similar to shredded
For more manageable
meat, making it a popular meat
portions, look for this in the
substitute in savory dishes. produce section.

WHERE TO FIND IT
FRESH | Look for fresh
jackfruit in Asian markets or the
supermarket produce section. A
whole fruit can weigh up to
JACKFRUIT PODS
100 pounds, so grocers often
package it in large pieces sold near The meaty pods are what
other precut fruits and vegetables. you’re after. Remove the
CANNED | Check your seeds and get cooking.
supermarket’s Asian food section
for canned jackfruit, which comes
packed in water, brine, or sweet
syrup. Skip the brine and syrup
versions to avoid unnecessary
KITCHEN TIPS WAYS TO USE IT
sodium and sugar. Even water-
PREP IT RAW | Slice the SANDWICHES | Sauté
fruit in half, and use your hands or a shredded green jackfruit with
packed jackfruit can be high
knife to remove the fruit pods from barbecue sauce for vegan pulled
in sodium. Check the label and
thoroughly rinse and drain the
the skin and core. Make a slit in each pork-style sandwiches. JACKFRUIT SEEDS
pod to remove the seeds. Chop or
jackfruit before using it in recipes.
shred as desired. The fibrous flesh is TACOS | Substitute shredded
quite sticky; it may help to wear gloves. jackfruit for chicken in tacos. The seeds are edible too; see
REFRIGERATED OR
“Eat the Seeds,” left, for tips.
FROZEN | Some stores sell EAT THE SEEDS | Boil CASSEROLES | Use
packaged jackfruit near other vegan 20 to 30 minutes (or roast in a 400°F jackfruit chunks in place of chicken.
foods in the refrigerator or freezer oven 20 minutes) until tender. Let
aisle. Upton’s Naturals Original cool, then peel and eat. SWEETS | Add sweet ripe
Jackfruit in the refrigerator case has jackfruit to puddings, stir into
just one ingredient (jackfruit) and FREEZE | Slice extra fruit into oatmeal, or puree with frozen bananas
only 15 milligrams of sodium per manageable wedges. Freeze them in for nice cream.
serving. freezer bags for up to six months. —Katie Simmons

12 F O R K S O V E R K N I V E S .C O M
 My Success Story

MELISSA
MATTHEWS
ALLEN BEFORE A WFPB LIFESTYLE

At 204 pounds,
Melissa used
food, alcohol,
and cigarettes
to cope with
anxiety and
sadness.

P
rior to transitioning to a plant-based
lifestyle, I had little desire to do
anything healthy. I had unfairly lost a
court battle that I’d spent almost a
decade fighting, and I tried to numb
myself from the pain. I became a heavy
smoker and heavy drinker, and I ate
whatever I wanted. I would mindlessly
snack every night while watching TV.
I made excuses for why I felt sick and
tired all the time. I told myself that the
reason I couldn’t sleep well at night was
my anxiety, knowing deep down that it
was actually the fact that I was extremely
unhealthy.
I had no idea that diet and exercise
could transform my life, but I knew that
they would help. At the end of 2017, I
decided to stop slowly killing myself and
start living the
“EVENTUALLY,
Getty Images (opposite all); Kelli Taylor (this page main)
products to simulate what I was used
to eating.
But in addition to those highly
processed foods, I began to eat lots of
veggies, fruits, and beans. And
eventually, I began craving what made
me feel good instead of sluggish or
stuffed.
After losing a little weight, I started
running. The healthier I ate, the
farther I could run, and the faster I
could recover from pulled muscles and
fatigue. Whenever I ate unhealthy
food, I noticed the impact it had on my
mood and energy. That made sticking
to my diet a complete no-brainer.
I set a goal to run a half marathon in
2019. I quit the bad habits that had

life that I been dragging me down for years. I

deserved. I stopped smoking, limited the drinking
I BEGAN started by to one or two nights a week, and
completely changed my diet to be
CRAVING WHAT
eliminating
dairy and meat 100 percent whole-food, plant-based.

MADE ME FEEL from my diet. And at 40 years old, I ran two half
At first, I marathons.

GOOD INSTEAD substituted a

lot of
Since going WFPB, I’ve lost
60 pounds. Today, exercise and

OF SLUGGISH soy-based fake

meat and
veganism are central to my lifestyle. I
am living proof that eating better food
OR STUFFED.” fake cheese results in a better quality of life.

—Melissa Matthews Allen

F O R K S O V E R K N I V E S .C O M 13
 The FEED

My Success Story

HOWARD
BIELICH
BEFORE A WFPB LIFESTYLE

Howard
struggled with
fatigue, high
cholesterol, type
2 diabetes, and
weight gain.
Amelia Quinto (lthis page main)

14 F O R K S O V E R K N I V E S .C O M
 WHAT I EAT
IN A DAY
BREAKFAST
I often eat a medley
of veggies pressure-
cooked in the Instant
Pot for 1 minute. When
I’m just not feeling like
veggies, I like to have
a bowl of oat groats
with lots of fruit, a
little almond milk,
and a sprinkle of

B
efore I went plant-based, my
diet was always what I
considered “normal,” with
lots of cheese and meat.
Some of my favorite foods
included ham and Swiss cheese
sandwiches, pulled pork, rotisserie
chicken, salmon, eggs, and bacon.
In 2017, I was caring for my
wife, who has late-stage
Alzheimer’s. The stress and
nonstop work involved took its
toll on me. I ended
up developing type
2 diabetes, high “I WAS ABLE
Fortunately, it was around this
time that I happened to come
across Forks Over Knives and saw
that diet was the only real possible
way to reverse type 2 diabetes. I
decided to go 100 percent in on
the whole-food, plant-based
lifestyle.
I researched everything I could
find about diabetes and diet and
found that excess fat—not
sugar—is the actual cause of the
disease. So I
decided to be very
strict about not
Moroccan spice
blend.
LUNCH
I layer corn tortillas
with mashed sweet
potato, brown rice,
black beans, and
no-salt salsa, and top
it all off with Cholula
hot sauce. Chili is
another go-to. I make
a large batch, freeze
it, then reheat it and
pour it over baked or
air-fried potatoes.
DINNER
the threshold for diabetes or even
prediabetes. I had an ablation
done for my atrial fibrillation, but
I have had no problems since.
And I no longer have to worry
about which pills go into which
section of the weekly pill box
organizer, because I’m off all
medications. The only thing I
take is vitamin B12.
At 69 years old, I’m thinner
than I was in high school. I used to
absolutely hate shopping for
clothes, but now, it’s actually fun. I
never thought that I would be able

TO REVERSE MY
blood pressure, letting any overt I have a huge salad to wear size-34 pants! People can’t
high cholesterol, fats from oil or with greens, beans, help but notice when you lose
rice, and balsamic

DIABETES
neuropathy, atrial
fibrillation, and
unbelievable
fatigue. I also WITHIN JUST
gained an excessive
amount of weight. A FEW MONTHS
I quit weighing
myself after I hit ON THIS DIET.”
276 pounds, so I
don’t know what my heaviest
weight was. But my pants size
reached 48.
At that point I was no longer
physically able to care for my wife
on my own, so I placed her in a
care facility about 30 miles away
from home. As I drove there each
day to spend time with her, I was
afraid of falling asleep at the
wheel, so I drank copious
amounts of coffee and chewed
gum until my teeth were ready to
fall out. At the facility, I noticed all
the patients with amputated limbs
resulting from diabetes.
even high-fat
plants, nuts, and
seeds into my diet.
I think eggs and
cheese were what
I missed the most,
but I got over
those cravings in
a month.
I was amazed at how fast the
weight started coming off,
especially after eliminating oils
and excess fats from my diet.
Since making the switch, I’ve lost
more than 110 pounds, much of it
without any exercise.
I was able to reverse my
diabetes within just a few months
on this diet. The neuropathy in
my feet took more than a year to
recede, but it is gone now as well.
My blood pressure is normal and
so is my cholesterol. My last A1C
reading (a measure of average
blood sugar) was 4.7, well below
over 100 pounds, and every so
vinegar or the
often someone asks what I’ve
Esselstyn “3-2-1”
dressing (a blend of
3 Tbsp. balsamic,
done. That’s when I tell them my
story and explain how a
2 Tbsp. Dijon mustard,
and 1 Tbsp. maple
whole-food, plant-based diet can
help them as well. I try not to
syrup). If I want
something more
substantial, I top
preach but to lead by example.
I’m fortunate that my daughter
has adopted this way of eating,
whole wheat pasta too, and she is a phenomenal cook.
with no-salt-added
I love her beet burgers.
marinara sauce and
A year into this new lifestyle,
lots of mushrooms.
I began walking regularly for
DESSERT exercise. Later I began running.
For a treat, I love Today I am biking, strength-
broiled bananas, training, and weight-training as
Instant Pot chocolate well. With the newfound energy
chia pudding, or black that my whole-food, plant-based
bean brownies. diet has given me, I have no
problem staying awake on that
SNACKS 30-mile drive to visit my wife. I
I always keep baked haven’t felt this healthy in a very
potatoes on hand, as
long time.
well as carrots, apples,
oranges, bananas, and —Howard Bielich
steamed Brussels
sprouts. I also like to
make Chef AJ’s Just
Bananas Muffins and
freeze them to have
on hand whenever
I want.

F O R K S O V E R K N I V E S .C O M 15
Q
Ask the Experts
Q | CAN A
PLANT-BASED
DIET HELP
ASTHMA
SUFFERERS?
A | Very likely yes.
Many people have reported
that a switch to a plant-
based diet made their
asthma improve or even
A
disappear. That said,
controlled scientific studies
have addressed this
question only indirectly.
We know that people who
eat an abundance of
vegetables and fruits are
less likely to develop
asthma in the first place,
and vegetables and fruits
also tend to reduce
symptoms in people with
asthma. The presumption
is that the natural
antioxidants in vegetables
and fruits help temper the
inflammation that causes
asthma attacks. Also, a
dairy-free diet has been
shown to help children
with asthma breathe better
in some studies. A plant-
based diet, of course, favors
vegetables and fruits, while
avoiding dairy products. It
also tends to help people
shed excess weight; that’s a
plus, because weight loss
Leading plant-based reduces the risk of asthma
experts bring clarity attacks. If you have asthma,
a plant-based diet is well
to your health and
worth a try.
nutrition questions. —Neal Barnard, MD, adjunct
associate professor of medicine at
George Washington University
School of Medicine and president
of the Physicians Committee for
Responsible Medicine
16 F O R K S O V E R K N I V E S .C O M
Q | DO I NEED
TO WORRY
ABOUT
GETTING
ENOUGH IRON
ON A WFPB
DIET?
A | It is commonly
thought that people on plant-
based diets may be more
prone to iron deficiency, but
it turns out that they’re no
more likely to experience
iron deficiency anemia than
anybody else. Those eating
meat-free diets tend to
get not just more fiber,
magnesium, and vitamins like
A, C, and E; they also get
more iron—specifically the
non-heme iron found in
plants. What they don’t get is
the heme iron found in
animal foods, which may be a
good thing. The avoidance of
continued right
Q | IS INSTANT BROWN RICE
NUTRITIONALLY COMPARABLE
TO TRADITIONAL BROWN RICE?
A | If you’ve seen instant brown rice in stores and were
tempted to try it for those busy nights, go ahead and pick some
up! Instant brown rice cooks in about 10 minutes, while
traditional brown rice takes about 45 minutes to cook. Instant
brown rice is essentially brown rice that has been blanched,
steamed, rinsed, and dehydrated—thus, the cooking process
has been started for you. It may have slight differences in
nutrients, but not enough to worry about. It’s still a
100-percent whole grain, so it provides the whole kernel
goodness of the bran and germ along with the endosperm,
unlike white rice, which has had the bran and germ removed
and contains significantly lower levels of key nutrients.
—Sharon Palmer, MSFS, RDN, author of Plant-Powered for Life

Q | I SWITCHED TO A WFPB DIET,
BUT I FEEL TIRED AND LOW-ENERGY.
AM I DOING SOMETHING WRONG?
F O R K S O V E R K N I V E S .C O M
Q | CAN
CUTTING
OUT DAIRY
PRODUCTS
HELP CLEAR
UP ACNE?
A | Acne affects 80 to
90 percent of U.S. teens, and
it is no fun! A growing body
of epidemiological and
experimental evidence
confirms a strong
connection between diet
and acne. Removing dairy is
the first and most important
dietary change you should
make to prevent and treat
acne. When humans ingest
cow’s milk, we consume a
“cocktail” of hormones that
are naturally present in the
milk, including IGF-1,
insulin, estrogen, and
progesterone. These
hormones, which are also
present in organic and
grass-fed milk products,
stimulate the
overproduction of our own
hormones, triggering
processes that ultimately
increase production of an
oily substance called sebum,
which can cause or
exacerbate acne.
—Jackie Busse, MD, FAAP,
board-certified plant-based
pediatrician on behalf of
PlantPure Communities and the
T. Colin Campbell Center for
Nutrition Studies
17
 Gear Up

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18 F O R K S O V E R K N I V E S .C O M
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F O R K S O V E R K N I V E S .C O M 19
Plant-Powered Athlete

FIGHTING
STRONG
JAY OLIVEIRA
Meet 47-year-old Jay Oliveira, a
black belt martial artist whose plant-
based diet has fueled his rise to world
champion in Brazilian jiujitsu.
By Karen Asp

20 F O R K S O V E R K N I V E S .C O M
Q | HOW
DID YOU
GET INTO
JIUJITSU?
A | I was in my 20s
when I saw jiujitsu for the
first time, and I was
intrigued. Not until I was in
my 30s did I meet
somebody with a jiujitsu
school, and [that’s when I]
started training. It’s such a
cerebral workout that I was
hooked.
Q | WHY DID
YOU MAKE
THE SWITCH
TO A PLANT-
BASED DIET?
A | In summer 2011, I
got on a Netflix kick and
started watching food and
nutrition documentaries,
including Forks Over Knives,
which blew me away. I was
seeking more information,
and a friend recommended
that I read The China Study.
Then I stumbled upon Dr.
Caldwell Esselstyn and
began researching his diet.
Two things [were]
weighing on my mind: My
dad had recently died of a
heart attack, and one of my
high school friends had a
stroke at 38, which made me
want to take my health more
seriously. Although it took
some time, I committed to
this diet on January 1, 2012.
Q | WHAT
CHANGES
DID YOU
NOTICE
AFTER
MAKING THE
SWITCH?
A | My overall energy
increased. I was happier and
my athletic performance
improved. I’ve been a
competitive athlete my
whole life, playing football in
high school and rugby in
college. As part of my jiujitsu
training, I was running
several miles daily and doing
fighting training twice a day.
I also had shoulder
tendonitis, and every
morning, I always felt like I
was 80. Yet after I started
eating whole plant foods,
I woke up one day and
realized I wasn’t sore. My
cardio also improved
dramatically, and my
recovery went through the
roof. To this day, I’ve never
had a serious injury.
Q | WHAT
DO YOU
TYPICALLY
EAT IN A DAY?
A | I’m lazy, so my meals
are based around a rice
cooker. At night, I make OLIVEIRA’S
overnight oats, with old- 3 RULES FOR
PLANT-BASED
fashioned rolled oats, frozen
blueberries, ground flaxseed,
cinnamon, and plant milk (I
prefer oat milk) and eat that SUCCESS
with a banana for breakfast.
Before I leave for training, I Find fruits and
veggies you really
put Japanese sweet potatoes
love. “If you’re eating
in the rice cooker, and when I foods you think you
come home, I eat a pile of the have to like but don’t,
potatoes topped with you won’t stick with
it,” he says.
guacamole or a tahini-based
dressing. Other lunches
Veganize your
might include smoothies or previous go-to meals.
With thousands of
banana nice cream. Dinner is
recipes online, it’s
almost always the same, and
it’s massive. I throw brown
easier than ever to
swap out animal
rice or another grain in the products for plant
rice cooker, heat a can of foods.
legumes—I love lentils, black
Go all in. “Many
beans, and garbanzos—and
people say
add all of that to a huge moderation is the way
handful of greens like arugula
to do this, but I’m in
the other camp,”
or baby spinach. I top it with
Oliveira says. “Your
pico de gallo, guacamole, or palate craves what
diced avocado. For hydration, you eat daily, and if
I keep it simple with filtered
you’re still eating the
foods you want to give
water.
up, how will your taste
buds ever change?”
F O R K S O V E R K N I V E S .C O M 21
Live Healthy

1 in 3 Americans
are trying to
reduce or
eliminate
gluten. If you’re
one of them,
here are some
important
things to keep
in mind.
By Dana Hudepohl
A fter I transitioned to a whole-
food, plant-based diet six years ago,
I felt great overall, and my total
cholesterol dropped 60 points.
But I was discouraged that I continued to
experience intrusive digestive issues like
bloating and gassiness. When I complained
to my sister, she suggested that I try
cutting gluten.
“But what will I eat?” I asked, assuming
that combining the two lifestyles would be
way too restrictive. I decided it wasn’t worth
it. I relied on foods like whole wheat pasta
and couscous to help keep me satiated, and
I’d begun experimenting with new-to-me
grains such as farro and wheat
berries. Besides, I’d always heard that
you shouldn’t jump on the gluten-free
bandwagon unless you had a medical
reason.
A R E A S S O C I AT E D W I T H C E L I A C ,
Turns out, I had heard right.
“When we make the decision to
eliminate gluten, we are throwing the
PA I N , I R O N - D E F I C I E N C Y A N E M I A ,
baby out with the bathwater,” says
Will Bulsiewicz, MD, MSCI, a
gastroenterologist in Charleston, South
Carolina, and author of Fiber Fueled.
“Gluten-containing foods contain many
things that are incredibly healthy for us.”
Foods that contain wheat, barley, and
rye—the three sources of gluten—are also
among the leading sources of whole grains in
the United States, Bulsiewicz says. They
provide B vitamins, protein, and minerals
including iron, zinc, and magnesium. They
are also excellent sources of fiber, something
96 percent of people in the United States
are deficient in, according to the National
Health and Nutrition Examination Survey.
In one study in the British Journal of
Nutrition, healthy subjects who ate
gluten-free for a month measured lower
levels of beneficial bacteria and higher levels
of unhealthy bacteria in their guts. Another
study found that people who followed
gluten-free diets when it wasn’t medically
necessary reported an overall lower intake
of whole grains, something the British
Medical Journal study authors warned
increased the risk of heart disease.
Nevertheless, many people with no
medical reason to avoid gluten swear they
feel better when they do. Why is that?
“Almost all gluten-containing foods are
processed foods—bread, pasta, pizza, and
cereal,” Bulsiewicz says. To feel better, you
don’t have to shun healthful whole grains—
just ditch the processed varieties as much as
you can.
MORE THAN 200 SYMPTOMS
I N C L U D I N G B R A I N FO G , J O I N T
A N D I N F E R T I L I T Y.
When Gluten Becomes a Problem
Unfortunately, I was forced to reexamine
my own relationship with gluten last year
when my daughter was diagnosed with
celiac disease, an autoimmune disorder for
which eliminating gluten is the only
treatment. Celiac is hereditary and my
blood work confirmed that I carry the gene.
That and my lingering symptoms suggest
that I’m at high risk of developing celiac if I
continue to eat gluten. We quickly
transitioned our already plant-based kitchen
to gluten-free, and I discovered that merging
the two lifestyles is totally doable. Here are
the five most important things I’ve learned
through our journey.
1 A gluten problem isn’t always
obvious. When I Googled symptoms of
celiac disease, they included digestive issues
like mine and more extreme ones like
diarrhea, abdominal pain, and malnutrition.
My daughter had none of these, so I never
suspected gluten was at the root of the
crawl-out-of-her-skin nighttime anxiety,
rashes, and insomnia. But more than
200 symptoms are associated with celiac,
including brain fog, joint pain, iron-
deficiency anemia, and infertility, according
to the University of Chicago Celiac Disease
Center. “It’s a chameleon disease,” says
Melinda Dennis, MS, RDN, LDN, nutrition
coordinator of the Celiac Center at Beth
Israel Deaconess Medical Center in Boston.
“You could fill pages of a PowerPoint
with symptoms.”
2 Get tested before cutting
gluten. Celiac is a serious disease
that ups your risk for other serious
diseases, and if you aren’t sure you
have it, you may not be as faithful
about avoiding gluten as you need to
be. A positive diagnosis also clues in
family members that they need to get
screened since it can silently run in families.
That’s why the last thing you should do is go
gluten-free before getting tested. “You lose
the opportunity for the clinician to rule out
or diagnose celiac disease,” Dennis says.
Gluten has to be ingested daily for weeks or
months to receive an accurate diagnosis.
3 Going GF “to eat healthy” can put
others in harm’s way. Restaurant
dining is a minefield for people with celiac.
When a customer makes a gluten-free
request, the kitchen staff has to switch into
high alert to avoid cross contamination:
changing gloves and using separate utensils,
griddles, and counter space. If a customer
orders gluten-free, but the waitstaff later
sees him drinking a beer or eating a
gluten-containing dessert, they may shrug
off future requests. A 2019 study in The
American Journal of Gastroenterology found
F O R K S O V E R K N I V E S .C O M 23
Live Healthy

IS IT CELIAC?
OR SOMETHING ELSE?
If you suspect gluten issues, ask your
doctor about testing. According to
gastroenterologist Will Bulsiewicz, MD,
MSCI, the following three diagnoses are the
only conditions that warrant wholesale
removal of gluten from the diet.

WHEAT ALLERGY
Almost always a childhood-onset condition,
wheat allergy can cause food-allergy
symptoms such as hives, swelling of the
throat or lips, and sometimes GI symptoms.
that one in three restaurant dishes labeled
gluten-free contained gluten. 5 Watch out for processed foods.
Most gluten-free breads, pastas, crackers,

4
The risk of anaphylactic reaction may Get to know gluten-free whole and other packaged goods contain long lists
require an epinephrine pen. grains. Cutting out gluten can create a of refined starches and fillers. “In 2020, we
» Testing: See an allergist for skin testing
or blood work.
whole-grain void in your diet that can lead to have ultra-processed Frankenstein foods
gut dysbiosis. Instead of limiting your menu being marketed as gluten-free and healthy,”
CELIAC DISEASE to gluten-free standbys like rice and quinoa, Bulsiewicz says. As with all foods, the
This autoimmune condition can strike at make a concerted healthiest gluten-free
any age. Gluten exposure causes the effort to add choices are whole
immune system to attack the small intestine,
triggering inflammation and damage leading
gluten-free whole ONE SURVEY FOUND plant foods. WFPB
to any of 200 symptoms—or no symptoms
at all. Left untreated, celiac can lead to
grains that you haven’t
tried before. Rather
THAT 47% OF CONSUMERS eaters have an
advantage here
long-term health complications including than taking away THINK RICE CONTAINS because we already

GLUTEN, AND 34% BELIEVE

other autoimmune diseases and cancer. dishes you love, adapt avoid processed
» Testing: A blood test detects gluten
them, says Carol foods. Done right, a
antibodies and the presence of celiac genes.
The gold standard is endoscopic biopsy of Fenster, a consultant THAT POTATOES DO, gluten-free lifestyle
the small intestine to detect gluten-induced
damage a blood test might miss.
and cookbook author
who specializes in
ACCORDING TO THE reinforces WFPB
habits like cutting

NON-CELIAC GLUTEN SENSITIVITY WITH gluten-free recipes. WHOLE GRAINS COUNCIL. back on processed

EXTRAINTESTINAL (NON-GI) SYMPTOMS “Replace barley in

soup with sorghum.
THEY DO NOT! sauces and salad
dressings that harbor
For some people who test negative for
celiac, ingesting gluten sets off an immune Mix buckwheat and gluten; cooking more
reaction in the GI tract that causes non-GI teff into gluten-free oats. Incorporate at home; and thinking ahead when you’ll be
symptoms such as rashes, joint pain, leg or amaranth into Taco Tuesday. away from your kitchen. It also gives you an
arm numbness, brain fog, and anxiety. “If you rotate several choices of gluten-free extra push to open up dialogue with waiters
NCGS is not considered an autoimmune
condition and doesn’t damage the GI tract
grains in your diet, you can greatly improve to make sure your restaurant order meets all
or lead to long-term malignancies. your nutritional profile,” Dennis says. of your dietary needs.
» Testing: If celiac screening is negative,
eliminate gluten for four weeks and then
reintroduce it. If symptoms return, you have
compelling evidence to nix gluten for good.

WHAT ABOUT NON-CELIAC GLUTEN SNEAKY SOURCES OF GLUTEN

SENSITIVITY WITH GI SYMPTOMS?
According to the University of Chicago
Celiac Disease Center, gluten is the culprit
in a small fraction of non-celiac patients
who report GI symptoms after consuming
gluten. Research published in
Gastroenterology in 2018 found that the
trigger may actually be the fructans in
vegetables, fruits, legumes, nuts, and grains.
Bulsiewicz recommends that these patients
continue eating these whole plant foods,
including gluten-containing whole grains, in
tolerable amounts to improve gut- and
overall long-term health.
» Malt, hidden in ingredients lists of some cereals, chips, and chocolates, is made from barley.
» Oats, unless labeled GF, may be cross-contaminated by other grains during processing.
Some brands of oat milk contain malt extract.
» Soy sauce and other sauces, soups, and dressings commonly use wheat as a filler.
» Wooden cutting boards, bowls, and utensils can’t be washed clean of gluten.
» Shared colanders, toasters, ovens, and buffet and salad bar utensils can lead to
cross contamination.
» Medicine/vitamins may include gluten-containing ingredients to help bind the pills.
For more info visit: http://www.cureceliacdisease.org/faqs/

24 F O R K S O V E R K N I V E S .C O M
 BUCKWHEAT

YOUR GUIDE TO
GLUTEN-FREE
TEFF

WHOLE GRAINS GF OATS

BUCKWHEAT

Nutty and robust. For more

pronounced flavor, choose kasha
(roasted buckwheat groats). MILLET
Cook in boiling water like pasta
or use as a substitute for barley.

TEFF QUINOA

Earthy and porridgelike. Neutral and nuanced; darker

Serve like polenta or try as a
meat substitute in chili and
pasta sauces.
CERTIFIED-GF OATS
GF certification eliminates the
risk of cross contamination with
other grains during production.
Opt for thick-cut and steel-cut
oats for extra texture.
varieties have more texture.
Use a 1:2 quinoa-to-water ratio,
or boil like pasta for fluffy,
distinct grains. AMARANTH
RICE
Soaks up flavors and sauces like
a charm. Skip white rice, but go
beyond basic brown and try red,
black, and wild.

MILLET SORGHUM

Tender and mild. A great Hearty and chewy, sorghum is

substitute for couscous and the most wheat-like of the GF QUINOA
bulgur, it can be added to soups grains. It takes 1 hour to cook, so
instead of rice or pasta. make extra and freeze.

AMARANTH
RICE
Sweet with a slight crunch.
Try as a hot breakfast cereal
or pop seeds in a dry skillet
like popcorn. SORGHUM

F O R K S O V E R K N I V E S .C O M 25
 Hearty
S O U PS & ST E WS
Whip up a bowl of wholesome comfort with
one of these delicious, veggie-packed recipes.

photography Jason Donnelly | food styling Charlie Worthington | recipes Darshana Thacker
Creamy Vegetable
Ramen
40 minutes l Makes 12 cups
Trumpet and shiitake mushrooms
and lots of colorful veggies team up
in this lightly creamy noodle soup.
Togarashi, a Japanese blend of dried
chiles and seaweed, adds a bit of
heat, if desired.
2 cups thinly sliced fresh
trumpet mushrooms
3 shiitake mushrooms,
stemmed and cut into thin
strips (1 cup)
1/2 cup thinly sliced onion
6 cloves garlic, minced
1 Tbsp. grated fresh ginger
4 cups vegetable broth
1 small sweet potato, cut into
1-inch pieces (2 cups)
1 cup thinly sliced carrots
6 oz. dry ramen noodles
1 cup unsweetened,
unflavored plant milk, such
as almond, soy, cashew, or
rice
3 Tbsp. yellow miso paste
1 12-oz. pkg. firm tofu, cut into
3/4-inch cubes
1 cup sugar snap peas, halved
1 Tbsp. brown rice vinegar
1/4 cup thinly sliced scallions
(green onions)
1/4 of a sheet toasted nori, cut
into thin strips (optional)
Spicy togarashi seasoning,
to taste (optional)
1. In a large pot combine
mushrooms, onion,
garlic, and ginger. Cook
over medium 10 minutes,
stirring occasionally. (The
mushrooms should release
enough liquid to prevent
vegetables from sticking
to pan.)
2. Add broth, sweet potato,
and carrots. Bring to boiling;
reduce heat. Simmer, uncovered,
10 minutes. Add noodles and
2 cups water. Cook over medium
10 minutes more or until noodles
are tender.
3. In a small bowl whisk together
milk and miso. Stir into soup. Add
tofu, peas, and vinegar. Taste and
adjust seasoning.
4. Use a pasta fork or tongs to
scoop noodles and vegetables
into bowls. Ladle broth over top.
Garnish with scallions and, if
desired, nori and/or togarashi.
F O R K S O V E R K N I V E S .C O M 27
 Hearty Purple Cabbage Soup
40 minutes l Makes 6 cups
Green peas bring sweetness and
dramatic color to this deep purple soup.

2 cups chopped onions 1. In a large pot cook onion, garlic,

6 cloves garlic, minced
1 bay leaf
1 sprig fresh thyme
6 cups vegetable broth
1 small purple cabbage, cut into
1-inch pieces (6 cups)
1 medium yellow potato, cut into
1-inch pieces (1 cup)
1 cup fresh or frozen green peas
1 1/2 tsp. white wine vinegar
1 Tbsp. finely chopped parsley
Sea salt and freshly ground black
pepper, to taste
bay leaf, thyme, and ¼ cup water over
medium 10 minutes, stirring occasionally
and adding water, 1 to 2 Tbsp. at a time,
as needed to prevent sticking.
2. Add broth, cabbage, and potato.
Bring to boiling; reduce heat. Cover and
simmer 20 minutes or until cabbage is
tender. Remove and discard bay leaf and
thyme sprig. Stir in peas, vinegar, and
parsley. Season with salt and pepper.

28 F O R K S O V E R K N I V E S .C O M
Instant Pot Lentil
and Rice Soup
1 hour l Makes 7 cups
Curry flavor and hearty root vegetables
round out this comforting soup.
1 cup chopped onion
6 cloves garlic, minced
1 Tbsp. grated fresh ginger
4 cups vegetable broth
2/3 cup dry brown lentils, rinsed and
drained
1/3 cup dry brown rice, rinsed and
drained
1 medium potato, cut into 1-inch
pieces (1 cup)
1 cup chopped parsnip
1 cup chopped carrot
1 cup cut green beans, 1-inch
pieces
1 14-oz. can diced tomatoes,
undrained
1 Tbsp. curry powder
1 Tbsp. lemon juice
2 Tbsp. chopped fresh cilantro
Sea salt and freshly ground
black pepper, to taste
1. Set a 6-qt. Instant Pot multicooker
on Sauté setting and allow to heat on
Normal temperature. Add onion, garlic,
and ginger. Cook 10 minutes, stirring
occasionally.
2. Add the next nine ingredients
(through curry powder). Lock lid in
place; set pressure valve to Sealing.
Set cooker on Soup setting and cook
20 minutes. Let stand to release
pressure naturally (about 20 minutes).
3. Open lid carefully. Let the steam
release for 1 minute more, then stir in
lemon juice and cilantro. Season with
salt and pepper.
F O R K S O V E R K N I V E S .C O M 29
 Tempeh Chili
45 minutes l Makes 6 cups
Crumbled tempeh makes a hearty, almost
meatlike addition to this zesty chili.
1 cup finely chopped onion
1 cup finely chopped red bell
pepper
1 cup finely chopped green bell
pepper
1 Tbsp. finely chopped fresh
jalapeño chile*
6 cloves garlic, minced
1 15-oz. can diced fire-roasted
tomatoes, undrained
1 8-oz. pkg. tempeh, crumbled
(1 1/2 cups)
30 F O R K S O V E R K N I V E S .C O M
1 15-oz. can kidney beans, rinsed
and drained (1 1/2 cups)
1/2 cup fresh or frozen corn kernels
1 Tbsp. chili powder
1 Tbsp. paprika
1 1/2 tsp. onion powder
1/2 tsp. ground cumin
1/2 tsp. ground oregano
1 Tbsp. lemon juice
Sea salt, to taste
1. In a large saucepan cook onion, bell
peppers, jalapeño, and garlic over
medium 10 minutes, stirring occasionally
and adding water, 1 to 2 Tbsp. at a time,
as needed to prevent sticking.
2. Stir in the next nine ingredients
(through oregano) and 2 cups water.
Bring to boiling; reduce heat. Cover
and simmer 20 minutes more or until
vegetables are tender and chili thickens.
Stir in lemon juice and season with salt.
*Tip Chile peppers contain oils that can
irritate your skin and eyes. Wear plastic
or rubber gloves when working with
them.

Jackfruit Chowder
45 minutes l Makes 12 cups
If you haven’t tried jackfruit, this chunky
chowder is a great place to start. To learn
more about this incredible ingredient,
see page 12.
2 lb. Yukon gold potatoes,
chopped (2 1/2 cups)
2 cups finely chopped onions
10 to 12 cloves garlic, minced
6
8
cups vegetable broth or water
oz. butternut squash, cut into
1-inch cubes (2 cups)
5 oz. trumpet mushrooms, cut into
1/2-inch pieces (1 3/4 cups)
1 red bell pepper, seeded and cut
into 1/2-inch pieces (1 cup)
1 carrot, cut into 1/2-inch pieces
(1 cup)
1 cup cut green beans,
1/2-inch pieces
1/4 cup chopped fresh parsley
1 Tbsp. chopped fresh thyme
1 cup unsweetened, unflavored
plant milk, such as almond, soy,
cashew, or rice
1/4 cup oat flour
1 14-oz. can green jackfruit, rinsed,
drained, and cut into 1-inch
pieces
1 medium zucchini, cut into
1/2-inch pieces (1 cup)
Sea salt, to taste
Crushed red pepper (optional)
1. In a large pot combine potatoes,
onions, garlic, and 1 cup of the
broth. Cover and cook over medium
10 minutes or until vegetables are
tender, adding water, 1 to 2 Tbsp. at a
time, as needed to prevent sticking.
2. Add the remaining 5 cups broth and
the next seven ingredients (through
thyme). Cook 10 to 15 minutes more or
until vegetables are tender.
3. In a small bowl whisk together milk
and oat �lour. Add milk mixture, jackfruit,
and zucchini to pot. Bring chowder to
boiling; reduce heat. Simmer about
10 minutes more or until chowder
thickens. Season with salt. If desired,
sprinkle with crushed red pepper.
My Success Story
“AFTER 10
MONTHS, ALL
OF MY HEALTH
ISSUES HAD
RESOLVED.”
ANURAG DARSHAN
BEFORE A WFPB LIFESTYLE
Ten years ago I began taking medications for
high blood pressure and high cholesterol. A
few years later I went on another
medication, for acid reflux. It helped, but I
soon began experiencing abdominal pain
after eating. An ultrasound showed that I
had fatty liver disease. Four more pills were
added to my regimen. Then I started having
heart palpitations, which got so bad I was
admitted to the hospital. An angiography
showed that although there was no
blockage, my blood pressure was out of
control. The doctor prescribed me two new
blood pressure medications, which left me
feeling fatigued.
One day a friend suggested that I watch
Forks Over Knives. I immediately decided to
try a whole-food, plant-based diet. It was
difficult initially: I was a vegetarian who
loved cheese. But the alternative was to keep
taking eight medications that weren’t even
helping me. So I stuck with it. I started
walking 2 miles daily too.
After four months, my blood pressure
started to drop, and my doctor reduced my
medication. After eight months, there was
no need for any blood pressure or
cholesterol medications, my liver showed
signs of recovering, and my acid reflux
disappeared. After 10
months, all of my health
issues had resolved, and
I’d lost 35 pounds.
Today I have so much
energy that my daily
walk has turned into
a daily run.
—Anurag Darshan
 A
TA ST E
OF

Get your curry in a hurry with five fabulous Thai

main dishes that can be ready in just 30 minutes.

photography Jason Donnelly | food styling Sammy Mila | recipes Nancy Macklin
Pad Thai with Tofu
30 minutes l Makes 9 cups
This fresh and tasty homemade version
of the Thai classic is super yummy and
easy to make.
1 12-oz. pkg. extra-firm light
silken tofu
1/3 cup no-salt-added peanut butter
3 Tbsp. lime juice
4 cloves garlic, minced
1/2 tsp. crushed red pepper
1 cup chopped onion
1 16-oz. pkg. frozen mixed
vegetables
4 cups fresh baby spinach
8 oz. wide brown rice noodles
Sea salt, to taste
1 medium cucumber, thinly sliced
1/2 cup shredded carrot
1/4 cup sliced scallions (green
onions)
1 fresh Thai chile, thinly sliced
(tip, page 30) (optional)
Lime wedges
1. Place tofu between paper towels; add
a weight on top and press 15 minutes.
Cut tofu into ½-inch cubes.
2. For sauce, in a small bowl whisk
together peanut butter, lime juice, garlic,
crushed red pepper, and 1 cup water.
3. In an extra-large skillet cook onion
over medium 2 to 3 minutes, stirring
occasionally and adding water, 1 to
2 Tbsp. at a time, as needed to prevent
sticking. Add mixed vegetables; cook
3 minutes or until almost tender. Stir
in spinach; cook until wilted.
4. Meanwhile, cook noodles according
to package directions. Drain well. Add
noodles, tofu, and sauce to vegetables,
tossing to mix well. Season with salt.
5. Arrange noodle mixture, cucumber,
carrot, scallions, and Thai chile (if using)
in bowls. Serve with lime wedges.
F O R K S O V E R K N I V E S .C O M 33
Thai Basil Eggplant
30 minutes l Makes 6 cups vegetables +
4 cups rice
The time-saving in this recipe comes from
making the rice in advance. Or purchase
shelf-stable or frozen precooked brown
rice. Look for brands with no added oil and
minimal sodium.
1large eggplant, peeled, halved
lengthwise, and cut into 3/4-inch
slices
3 red, green, and/or yellow bell
peppers, thinly sliced
1 lb. portobello mushrooms, stems
and gills removed, cut into 1/2-inch
slices
1 cup chopped onion
1/4 cup hoisin sauce
2 Tbsp. reduced-sodium soy sauce
3 cloves garlic, minced
2 tsp. grated fresh ginger
2 tsp. arrowroot powder
1/2 cup thinly sliced fresh Thai basil
4 cups hot cooked brown rice
1 Tbsp. sriracha sauce (optional)
1. In an extra-large skillet cook eggplant,
peppers, mushrooms, and onion over
medium 8 to 10 minutes or until almost
tender, stirring occasionally and adding
water, 1 to 2 Tbsp. at a time, as needed
to prevent sticking. (If necessary, cook
vegetables in batches then return all
vegetables to skillet.)
2. In a small bowl stir together the next
five ingredients (through arrowroot
powder) and 1 cup water. Add to
vegetables; cook 2 to 3 minutes or
until thickened. Stir in half of the basil.
3. Serve vegetable mixture over rice.
Sprinkle with remaining basil and, if
desired, sriracha.
Weekend Prep Cook 1⅓ cups dry
brown rice according to package
directions. Cool completely. Place in
an airtight container. Refrigerate up
to 5 days. To reheat, in a saucepan
combine rice and a small amount
of water. Cook over medium about
5 minutes or until heated through.
Cauliflower and Potato
Red Curry
30 minutes l Makes 9 1/3 cups
vegetables + 4 cups rice
This potato curry is not just hearty and
spicy; it's a colorful feast for the eyes too.

1 cup chopped onion

3/4 cup chopped red bell pepper
3 cloves garlic, minced
2 Tbsp. Thai red curry paste
2 cups low-sodium vegetable
broth
2 cups refrigerated unsweetened
coconut milk (not canned)
11/2 lb. coarsely chopped red
potatoes (4 cups)
1 12-oz. pkg. fresh or frozen
cauliflower rice
1 6-oz. can no-salt-added tomato
paste
1 Tbsp. chopped lemongrass
(optional)
1/4 tsp. crushed red pepper
1 Tbsp. arrowroot powder
Sea salt, to taste
4 cups hot cooked brown rice
1/4 cup chopped fresh cilantro
Lime wedges

1. In a large saucepan cook onion, bell

pepper, and garlic over medium 2 to
3 minutes, stirring occasionally and
adding water, 1 to 2 Tbsp. at a time, as
needed to prevent sticking. Add curry
paste; cook and stir 1 minute. Add the
next seven ingredients (through crushed
red pepper). Increase heat to high.
Bring to boiling; reduce heat. Cover
and simmer about 10 minutes or until
potatoes are tender.
2. In a small bowl stir together arrowroot
powder and 2 Tbsp. water. Add to skillet;
cook and stir 1 to 2 minutes or until
thickened. Season with salt.
3. Spoon curry mixture over brown rice
and sprinkle with cilantro. Serve with
lime wedges.

F O R K S O V E R K N I V E S .C O M 35
Thai Buddha Bowls
30 minutes l Makes 4 bowls
Bowls are all about layers of flavor,
texture, and color. Toss the ingredients
and mix in the sauce as you eat.
2 cups fresh green beans or cut-up
long beans
8 oz. fresh button mushrooms,
quartered
1 cup chopped red onion
1 medium bell pepper (any color),
sliced
1/2 cup low-sodium vegetable broth
2 Tbsp. lime juice
1 Tbsp. pure maple syrup
1 Tbsp. sriracha sauce
2 tsp. arrowroot powder
6 Tbsp. chopped fresh cilantro
Sea salt and freshly ground black
pepper, to taste
4 cups sliced napa cabbage or
red cabbage
6 cups hot cooked tricolor quinoa
2 Tbsp. chopped unsalted peanuts
1. In an extra-large skillet cook green
beans, mushrooms, onion, and bell
pepper over medium 4 to 5 minutes
or until green beans are crisp-tender,
stirring occasionally and adding water,
1 to 2 Tbsp. at a time, as needed to
prevent sticking.
2. For sauce, in a small saucepan
combine the next five ingredients
(through arrowroot powder). Cook
over medium 2 to 3 minutes or until
thickened. Stir in half of the cilantro.
Season with salt and black pepper.
3. Arrange cabbage, quinoa, and
sautéed vegetables in four bowls.
Drizzle with sauce and sprinkle with the
remaining cilantro and the peanuts.
Weekend Prep Cook 2 cups dry quinoa
according to package directions.
Cool completely. Place in an airtight
container. Refrigerate up to 5 days.
Green Curry Thai Pizza
30 minutes l Makes 1 pizza
This veggie-full pizza has kicking
flavor, thanks to a shot of lime juice
and a fresh Thai chile if you like
the heat.

1 12-inch whole grain oil-free

pizza crust
1/2 cup oil-free hummus
1/4 cup frozen peas, thawed
2 tsp. Thai green curry paste
1 lime, halved
1 fresh Thai chile, sliced (tip,
page 30) (optional)
2 cups chopped, steamed
broccoli
1 cup chopped, steamed
sweet potato
1/2 cup sliced red bell pepper
1/2 cup shredded carrot
1/4 cup chopped fresh cilantro
2 scallions (green onions),
sliced

1. Preheat oven to 425°F. Place

pizza crust on a pizza pan or baking
sheet. Bake 5 minutes.
2. In a small food processor
combine hummus, peas, and
curry paste. Process until smooth.
Juice one lime half; add juice to
hummus mixture. Stir in half of the
Thai chile (if using). Spread over
partially baked pizza crust. Top
with broccoli, sweet potato, and
bell pepper.
3. Bake 8 to 10 minutes or until
crust starts to brown and is crisp.
Immediately sprinkle pizza with
carrot, cilantro, scallions, and the
remaining Thai chile (if using). Cut
remaining lime half into wedges
and serve with pizza.
Weekend Prep Scrub and chop
sweet potato. Place potato pieces
in a steamer basket in a large
saucepan. Add water to saucepan
to just below basket. Bring to
boiling. Steam, covered, 5 minutes.
Add chopped broccoli to steamer
basket. Steam about 2 minutes
more or until potato is tender. Cool
completely. Place vegetables in an
airtight container. Refrigerate up
to 5 days.

F O R K S O V E R K N I V E S .C O M 37
 A Forks
Thanksgiving
Gather loved ones around a robust, plant-
forward feast of hearty comfort food that
offers warmth and nourishment.

photography Carson Downing | food styling Charlie Worthington | recipes Darshana Thacker
 Roasted Root
Vegetable Medley
recipe on page 44

F O R K S O V E R K N I V E S .C O M 39
 Butternut Squash
and Red Bean Stew
recipe on page 44

40 F O R K S O V E R K N I V E S .C O M
Winter Greens and
Pomegranate Salad
recipe on page 45
Mushroom Stroganoff
with Wheatballs
recipe on page 45
Cranberry-Pear
Crumble Pie
recipe on page 45

F O R K S O V E R K N I V E S .C O M 43
 Roasted Root Vegetable Medley
pictured on page 39
1 hour 30 minutes l Makes 10 cups
This simple side dish celebrates root vegetables
in all their colorful, flavorful glory. The key to
evenly roasting firmer veggies, such as carrots and
potatoes, without adding fat is to steam them first.

4 assorted-color carrots, peeled and cut into

3-inch pieces
6 fingerling potatoes, halved if large
2 small parsnips, peeled, halved crosswise,
and quartered lengthwise
1 turnip, peeled and cut into sixths
1 rutabaga, peeled and cut into thick
wedges
1 medium beet, peeled and cut into 1-inch
wedges
3 Tbsp. balsamic vinegar
2 Tbsp. lemon juice
2 Tbsp. pure maple syrup
2 Tbsp. arrowroot powder
1 tsp. dried rosemary
10 cloves garlic, minced
1 fennel bulb, fronds reserved for garnish
and bulb cut into 1-inch-thick wedges
1 cup pearl onions or 2 small yellow onions
cut into 1-inch-thick wedges
1 small head celeriac, peeled and cut into
large wedges
6 large white or cremini mushrooms,
quartered
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper

1. Preheat oven to 375°F. Working in batches if

necessary, place the first six ingredients (through
beet) in a steamer basket in a large saucepan. Add
water to saucepan to just below basket. Bring to
boiling. Steam, covered, 5 to 7 minutes or until
vegetables are just tender.
2. In a large bowl whisk together the next six
ingredients (through garlic). Add steamed
vegetables, fennel, onions, celeriac, and
mushrooms. Toss to coat.
3. In a large rimmed baking sheet spread
vegetables in a single layer. Roast 15 minutes.
Remove from oven and carefully stir. Roast 10 to
15 minutes more or until vegetables are tender
and lightly browned.
4. Season with salt and pepper. Sprinkle with
chopped reserved fennel fronds. Serve warm.

Butternut Squash and

Red Bean Stew
pictured on page 40
40 minutes l Makes 9 cups
Smoky and sweet, with a touch of heat, this classic
stew is just the thing for a chilly night. Use two
colors of bell peppers for a more festive look.

2 cups chopped onions

1 cup chopped carrots
1 cup chopped bell peppers, any color
9 cloves garlic, minced
1 bay leaf
1 tsp. ground caraway

44 F O R K S O V E R K N I V E S .C O M
 1 1/2 lb. butternut squash, peeled and
cut into 1-inch cubes (4 cups)
1 1/2 cups chopped tomatoes
1 tsp. smoked paprika
1 tsp. sweet paprika
1/4 tsp. crushed red pepper
2 Tbsp. oat flour
2 15-oz. cans red kidney beans,
rinsed and drained (3 cups)
2 Tbsp. red wine vinegar
Sea salt and freshly ground black
pepper, to taste
1. In a Dutch oven combine the first
six ingredients (through caraway) and
¼ cup water. Cook over medium about
10 minutes or until vegetables soften,
stirring occasionally and adding water,
1 to 2 Tbsp. at a time, as needed to
prevent sticking.
2. Add the next five ingredients (through
crushed red pepper) and 2 cups water.
Bring to boiling; reduce heat. Simmer,
uncovered, 15 minutes or until squash is
fork-tender.
3. In a small bowl whisk together
oat flour and ¼ cup water; stir into
stew. Stir in beans and vinegar. Cook
5 minutes more or until thickened.
Season with salt and black pepper.
Winter Greens and
Pomegranate Salad
pictured on page 41
1 hour 10 minutes l Makes 8 cups
A quick tahini dressing adds richness to
this fresh salad, while pomegranate seeds
bring sparkle and sweetness. Prep time is
minimal, but make sure to complete Step
2 at least an hour before serving time so
the dressing has a chance to tenderize
the kale and cabbage.
1 cup cubed peeled zucchini
3 Tbsp. lemon juice or orange juice
1 1/2 tsp. tahini
1/2 tsp. yellow mustard
1 clove garlic, minced
Sea salt and freshly ground black
pepper, to taste
8 cups thinly sliced kale (stems
removed)
1/2 cup thinly sliced red cabbage
1 small carrot, shredded
1 cup fresh spinach or torn baby
romaine
1 cup halved cherry tomatoes
1 cup pomegranate seeds
1/2 cup thinly sliced red onion
1/2 of a medium red bell pepper, cut
into thin strips (1/2 cup)
1 Tbsp. pumpkin seeded (pepitas)
1. For dressing, in a blender combine
the first six ingredients (through salt and
black pepper). Cover and blend until
smooth. Transfer to a large mixing bowl.
2. Add kale, cabbage, and carrot to
dressing. Using clean hands, massage
vegetables until glossy. Let stand at least
1 hour.
3. Just before serving, add spinach,
tomatoes, pomegranate seeds, onion,
and bell pepper. Toss to combine. Taste
and adjust seasoning. Sprinkle with
pumpkin seeds.
Mushroom Stroganoff with
Wheatballs
pictured on page 42
1 hour 30 minutes l Makes
30 wheatballs + 6 cups gravy +
6 cups pasta
You can use any whole grain pasta you
like, but the gravy will cling best to curly
varieties, such as fusilli. The hearty
wheatballs freeze well: Make them up
to 2 weeks in advance and freeze in
airtight containers.
1 8-oz. pkg. fresh mushrooms, cut
into large pieces
1 cup chopped onion
1 15-oz. can white beans (any
variety), rinsed and drained
(1 1/2 cups)
1 cup whole wheat bread crumbs
1 cup cooked quinoa
1/2 cup chopped fresh parsley
1 Tbsp. finely chopped fresh sage
1 Tbsp. finely chopped fresh thyme
1 Tbsp. flaxseed meal
6 cloves garlic, minced
1 1/2 tsp. white wine vinegar
1/2 tsp. baking soda
1/4 tsp. sea salt
1/8 tsp. freshly ground black pepper
4 cups dry whole grain pasta, such
as farfalle or fusilli
2 cups fresh or frozen spinach
1 recipe Mushroom Gravy
1 Tbsp. finely chopped fresh
parsley
1. Preheat oven to 450°F. Line a baking
sheet with parchment paper.
2. In a food processor combine
mushrooms and onion. Pulse to a chunky
texture. Add the next 12 ingredients
(through black pepper). Pulse to a coarse
texture. Roll about 2 Tbsp. mushroom
mixture into a ball and place on prepared
baking sheet. Repeat with the remaining
mixture.
3. Bake 30 to 35 minutes or until
wheatballs are browned and crispy.
4. Cook pasta according to package
directions, adding spinach the last
minute of cooking; drain. Transfer pasta
mixture to a large serving dish. Arrange
wheatballs on pasta. Spoon Mushroom
Gravy over top. Sprinkle with parsley.
Mushroom Gravy In a saucepan
combine 8 cups (12 oz.) sliced fresh
mushrooms; 2 cups chopped onions;
6 cloves garlic, minced; 1 Tbsp. finely
chopped fresh sage; and 1 Tbsp. finely
chopped fresh thyme. Cook over
medium-low about 10 minutes or until
all liquid has been cooked off and
mushrooms start to brown. Remove
½ cup of the mushrooms from pan;
set aside. To the saucepan add 2 cups
unsweetened, unflavored plant milk,
such as almond, soy, cashew, or rice;
2 Tbsp. oat flour; and 1 Tbsp. white wine
vinegar. Transfer to a blender; cover
and blend until smooth. Return sauce to
saucepan; cook about 4 minutes more
or until thickened. Stir in the reserved
mushrooms.
Cranberry-Pear Crumble Pie
pictured on page 43
1 hour l Makes one 9-inch pie
Frozen cranberries are best for this pretty
pie, because their color won’t bleed like
fresh berries.
1 1/4 cups + 2 Tbsp. whole wheat flour
3/4 cup walnuts
1/2 cup rolled oats
2 Tbsp. flaxseed meal (preferably
golden)
3/4 cup pitted dates or date paste
1 tsp. baking soda
1/4 tsp. sea salt
5 pears, peeled and thinly sliced
(5 cups)
1/4 cup + 2 Tbsp. date paste or pure
maple syrup
1/2 tsp. pumpkin pie spice
1/2 cup frozen cranberries
1. Preheat oven to 350°F. In a food
processor combine 1 ¼ cups of the flour
and the next six ingredients (through
salt). Pulse until crumbly. Reserve
1 ¼ cups of the mixture for topping.
2. Pour the remaining flour mixture
into a 9-inch pie plate. Pat the mixture
into a thin layer over the bottom and
up the sides of the plate. Bake 15 to
20 minutes or until lightly crispy.
3. For filling, in a large bowl combine
pears, ¼ cup of the date paste, the
remaining 2 Tbsp. flour, and the pumpkin
pie spice.
4. For cranberry sauce, in a food
processor combine cranberries and the
remaining 2 Tbsp. date paste. Pulse until
crumbly.
5. Pour pear filling into baked crust,
smoothing the top. Top evenly with
cranberry sauce. Bake 10 minutes.
Remove from oven. Top with the
reserved topping mixture. Bake about
15 minutes more or until top is lightly
browned. Let pie cool at least 30 minutes
before serving.
F O R K S O V E R K N I V E S .C O M 45
 YO U R OW N
Including tender potato bread, tortillas, whole grain dinner
rolls, crackers, and zesty garlic-jalapeño naan, this is your
crash course in whole-food, plant-based baking.

photography Carson Downing | food styling Charlie Worthington | recipes Darshana Thacker
Potato Bread
3 hours l Makes 1 loaf
This recipe is so good, you’ll want
to bake two loaves at a time. Be sure
to let the bread cool completely before
slicing it.

1 lb. Yukon gold potatoes, peeled

and cut into large pieces
⅔ cup unsweetened, unflavored
plant milk, such as almond, soy,
cashew, or rice
1 Tbsp. date paste or pure maple
syrup
1 0.25-oz. pkg. active dry yeast
(2 ¼ tsp.)
2 ¾ cups + 1 Tbsp. white whole wheat
flour, plus more for dusting
½ tsp. sea salt (optional)

1. Place potato pieces in a steamer

basket in a large saucepan. Add water
to saucepan to just below basket;
bring to boiling. Steam, covered, about
20 minutes or until potatoes are tender
when pierced with a fork. Remove from
heat. Uncover pan and cool slightly.
Thoroughly mash potatoes with a potato
masher or ricer.
2. Heat milk until hot but not boiling
(120°F to 130°F). Pour hot milk into a
food processor fitted with a dough blade
or a stand mixer fitted with a dough
hook. Add date paste and yeast. Sprinkle
1 Tbsp. flour over milk mixture. Cover
and set aside in a warm place at least
10 minutes or until frothy.
3. Add the 2 ¾ cups flour, 1 ½ cups
mashed potatoes, and salt (if using)
to milk mixture. Process or mix on low
speed 2 minutes.
4. If using a food processor, dust the
bottom of a large bowl with flour and
transfer dough to bowl. If using a stand
mixer, leave the dough in the mixer
bowl. Cover bowl with a damp cloth and
set aside in a warm place about 1 hour or
until dough doubles in size.
5. Line a 9×5-inch loaf pan with
parchment paper. Transfer dough to a
lightly floured work surface and knead
it a few times. Shape dough into an
oblong ball and place in the prepared
pan. Cover with a damp cloth and set
aside in a warm place about 30 minutes
or until doubled in size.
6. Preheat oven to 375°F. Bake loaf about
40 minutes or until top is crispy and
golden-brown. Remove loaf from pan
and cool completely on a wire rack.
Tip For easy freezing and to prevent
stuck-together bread slices, cut several
pieces of parchment or waxed paper the
size of a slice of bread. Place a piece of
paper between each slice and freeze in
an airtight container.

F O R K S O V E R K N I V E S .C O M 47
Corn Tortillas
40 minutes l Makes 12 (6-inch) tortillas
Home-cooked corn tortillas are delicious
and surprisingly easy to make.
2 cups masa harina, plus more
for dusting
1 tsp. sea salt (optional)
1. In a bowl combine masa harina and
salt (if using). Add 1 to 11/2 cups water;*
stir with a spatula or your hands to form
a dough ball. Knead dough by hand
3 to 5 minutes or until dough is smooth
and not sticky. Divide dough into
12 equal portions and roll them
into balls.
2. Cut a gallon-size resealable plastic
bag along the seams to make two square
sheets. Place one plastic sheet on a work
surface. Dust it with masa harina and set
one dough ball on top. Sprinkle dough
with masa harina and place the second
plastic sheet on top. Pat the plastic to
flatten the dough, then use a rolling pin
to roll dough into a 6-inch disk. Peel off
the top sheet of plastic, flip the tortilla
onto the palm of your hand, and remove
the other plastic sheet.
3. Heat a nonstick skillet over medium.
Place tortilla in heated skillet. Cook
2 to 3 minutes or until tortilla starts to
look dry on top. Flip tortilla over and
cook 2 minutes more or until tortilla
starts to puff up.
4. Transfer cooked tortilla to a shallow
bowl lined with a kitchen towel. Cover
tortilla with the towel to keep it warm
and soft. Repeat with the remaining
dough balls, stacking finished tortillas in
bowl as you go.
*Tip Every brand of masa harina is
different, so the amount of water needed
to make just-right tortillas may vary.
Start with 1 cup of water and add a little
at a time as needed to achieve a dough
that does not crumble or fall apart when
kneaded but instead is smooth and soft.
Whole Wheat
Flour Tortillas
45 minutes l Makes 8 (8-inch) tortillas
Traditional flour tortillas are made with white flour
and lard. These are made with white whole wheat
flour and no added fat.

1 1/4cups white whole wheat flour

1/2 tsp. sea salt (optional)
1/2 tsp. regular or sodium-free
baking powder
2/3 cup hot unsweetened,
unflavored plant milk,
such as almond, soy,
cashew, or rice

1. In a food processor fitted

with a dough blade or a stand
mixer fitted with a dough
hook combine flour, salt (if
using), and baking powder.
With food processor or
mixer running on low speed,
gradually add hot milk to
flour mixture.
2. If using a food processor,
process dough on low speed
3 to 5 minutes or until dough
is soft and stringy. If using
a stand mixer, mix on low
speed 5 to 7 minutes. Let
dough rest 10 minutes.
3. Turn dough onto a lightly
floured work surface. Knead
dough a few times or until
smooth. Divide dough into eight
equal portions and roll them into
balls. Roll one dough ball in flour
and use a rolling pin to roll it into an
even 8-inch disk.
4. Heat a nonstick skillet over medium.
Place tortilla in heated skillet. Cook
2 to 3 minutes or until top starts to look
dry and bubbles and brown spots form on
bottom. Flip tortilla over and cook 1 to
2 minutes more or until it puffs up in places.
5. Transfer cooked tortilla to a shallow bowl
lined with a kitchen towel. Cover tortilla with the
towel to keep it warm and soft. Repeat with the
remaining dough balls, stacking finished tortillas
in bowl as you go.
Tip To reheat a tortilla without losing its
softness, place it on a heated skillet and top it
with a clean, damp kitchen towel. Cover skillet
and cook 1 minute. Remove the lid and towel, flip
the tortilla, and repeat on other side. You can also
use the damp-towel technique in the microwave.

F O R K S O V E R K N I V E S .C O M 49
 Whole Wheat
Sandwich Thins
2 hours 30 minutes l Makes about
16 sandwich thins
For burgers or sandwiches, these thin buns
are tender and tasty but not too heavy.

3/4 cup unsweetened, unflavored plant

milk, such as almond, soy, cashew,
or rice
1 1/4 cups white whole wheat flour, plus
more for dusting
1 1/2 tsp. date paste or pure maple syrup
1/2 of a 0.25-oz. pkg. active dry yeast
(1 1/4 tsp.)
1/2 tsp. baking soda
1/4 tsp. sea salt (optional)
1/2 cup oat bran
1 1/2 tsp. lemon juice

1. Heat milk until hot but not boiling

(120°F to 130°F). Pour hot milk into a food
processor fitted with a dough blade or a
stand mixer fitted with a dough hook. Add
1/4 cup of the flour, the date paste, and
yeast; stir to combine. Cover and set aside
in a warm place at least 10 minutes or
until frothy.
2. In a medium bowl combine the
remaining 1 cup flour, the baking soda, and
salt (if using). With the food processor or
mixer running on low speed, gradually add
flour mixture to milk mixture. Once the
mixtures are combined, gradually add the
oat bran.
3. If using a food processor, process
dough on low speed 3 to 5 minutes or until
smooth and elastic; if using a stand mixer,
mix on low speed 5 to 7 minutes.
4. If using a food processor, dust the
bottom of a large bowl with flour and
transfer dough to bowl. If using a stand
mixer, leave the dough in the mixer bowl.
Cover bowl with a damp cloth and set
aside in a warm place about 1 hour or until
dough doubles in size.
5. Preheat oven to 375°F. Line two
baking sheets with parchment paper;
dust lightly with flour. Transfer dough to a
lightly floured work surface and knead a
few times. Divide dough into two
equal portions.
6. Roll one dough portion into a ball
and use a rolling pin to roll dough out
to a nearly ⅛-inch-thick sheet. Use a
4-inch round cutter or rimmed lid to
cut out eight disks. Transfer disks to
the prepared baking sheets. Add any
remaining dough scraps to second dough
portion and repeat.
7. Poke each disk several times with a fork.
Cover with a damp cloth and set aside in
a warm place about 30 minutes or until
doubled in size.
8. Bake 10 to 12 minutes or until lightly
browned on top. Let sandwich thins cool
on a wire rack.

50 F O R K S O V E R K N I V E S .C O M
Sweet Potato Dinner Rolls
2 hours 30 minutes l Makes 16 rolls
These rolls keep in the fridge up to
10 days or in the freezer up to a month.
To warm them, wrap them in a damp
paper towel and an outer layer of foil.
Heat in a 350°F oven 10 to 15 minutes.
3/4 cup + 1 Tbsp. unsweetened,
unflavored plant milk, such as
almond, soy, cashew, or rice
3 cups white whole wheat flour,
plus more for dusting
1 Tbsp. date paste or pure maple
syrup
1 0.25-oz. pkg. active dry yeast
(2 1/4 tsp.)
1 cup mashed sweet potato
1/2 cup aquafaba (liquid from
canned chickpeas)
1 tsp. sea salt
1 tsp. baking soda
1 Tbsp. sesame seeds
1. Heat 3/4 cup of the milk until hot but
not boiling (120°F to 130°F). Pour hot
milk into a food processor fitted with
a dough blade or a stand mixer fitted
with a dough hook. Add 1/4 cup of the
flour, the date paste, and yeast; stir to
combine. Cover and set aside in a warm
place at least 10 minutes or until frothy.
2. Add mashed sweet potato and
aquafaba to milk mixture; process or
mix to combine. In a medium bowl
combine the remaining 2 3/4 cups flour,
the salt, and baking soda. With the
food processor or mixer running on low
speed, gradually add flour mixture to
milk mixture. Process or mix until dough
is smooth and does not stick to bowl.
3. If using a food processor, knead 3 to
5 minutes more; if using a stand mixer,
knead 5 to 7 minutes more or until
dough is smooth and elastic.
4. If using a food processor, dust the
bottom of a large bowl with flour and
transfer dough to bowl. If using a stand
mixer, leave the dough in the mixer
bowl. Cover bowl with a damp cloth and
set aside in a warm place about 1 hour or
until dough doubles in size.
5. Line a 13�9-inch baking dish with
parchment paper. Transfer dough
to a lightly floured work surface and
knead it a few times. Divide dough into
16 equal portions and roll them into
balls. Place balls in the prepared baking
dish. Cover with a damp cloth and set
aside in a warm place about 1 hour or
until doubled in size.
6. Preheat oven to 375°F. Uncover
dish, brush tops of rolls gently with the
remaining 1 Tbsp. milk, and sprinkle with
sesame seeds. Bake 25 minutes or until
lightly browned on top. Remove rolls
from dish; let cool.
Cheesy Crackers
40 minutes l Makes 45 crackers
These flavorful little bites are the whole-
food, plant-based alternative to Cheez-It
crackers.

1 cup brown rice flour, plus more

for dusting
1/2 cup oat flour
1/2 cup chickpea flour
1/2 cup almond flour
1/2 tsp. regular or sodium-free
baking powder
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. paprika
1/2 tsp. dried oregano, crushed
1/2 cup + 2 Tbsp. unsweetened,
unflavored plant milk, such as
almond, soy, cashew, or rice
1 Tbsp. tahini
1 Tbsp. miso paste
1 tsp. lemon juice

1. Preheat oven to 325°F. Line two baking

sheets with parchment paper. In a large
mixing bowl combine the first nine
ingredients (through oregano).
2. In a small blender combine milk,
tahini, miso paste, and lemon juice.
Cover and blend until smooth. Add milk
mixture to flour mixture; knead lightly
to form a dough. Divide dough into two
equal portions; shape each portion into
a brick.
3. Place a silicone baking mat on a
clean work surface and dust it lightly
with rice flour. Place one brick of dough
on the mat and use a rolling pin to roll
the dough into an even 1/16-inch-thick
rectangle. Poke the rectangle several
times with a fork.
4. Using a 2-inch square cookie cutter
(or a pizza cutter, bench scraper, or long
knife), cut rectangle into 2-inch squares.
Transfer the squares to one of the
prepared baking sheets.
5. Add any remaining dough scraps
to the second dough brick and repeat
with the second dough brick and
baking sheet.
6. Bake crackers 20 minutes or until
lightly browned, rotating baking sheets
a half turn after the first 10 minutes. Let
crackers cool completely on wire racks.
To Store To keep crackers crisp, store
them in a resealable plastic bag at room
temperature up to 10 days.
Garlic-Jalapeño Naan
2 hours l Makes 16 naan
Who doesn’t love garlic naan? Make your
own deluxe version with this onion- and
jalapeño-studded recipe.
2 1/2cups unsweetened, unflavored
plant milk, such as almond, soy,
cashew, or rice
1 Tbsp. date paste or pure cane
sugar
2 tsp. active dry yeast
3 1/2 cups + 2 Tbsp. white whole
wheat flour, plus more for
dusting
1 tsp. sea salt
1/2 cup sliced onion
4 cloves garlic, minced
1 Tbsp. finely chopped jalapeño
chile (tip, page 30)
1/2 cup chopped fresh cilantro
1 tsp. lemon juice
1. Heat 21/4 cups of the milk until hot but
not boiling (120°F to 130°F). Pour hot
milk into a food processor fitted with a
dough blade or a stand mixer fitted with
a dough hook. Add date paste and yeast;
stir to combine. Sprinkle 2 Tbsp. of the
flour over milk mixture. Cover and set
aside in a warm place at least 10 minutes
or until frothy.
2. In a large bowl combine the remaining
3 ½ cups flour and the salt. Add flour
mixture to milk mixture and process or
mix on low speed 2 to 3 minutes or until
a dough begins to form. Add half of the
onion, garlic, and jalapeño. Process or
mix 2 to 3 minutes more or until dough
starts to pull away from the sides of the
bowl and is not sticky.
3. Transfer dough to bowl and cover
with a clean, damp cloth. Set aside in
a warm place 45 to 60 minutes or until
dough doubles in size.
4. Preheat oven to 525°F. Place a pizza
stone or an upside-down baking sheet
on the oven’s top rack. Line three baking
sheets with parchment paper; dust each
liberally with flour.
5. Transfer dough to a lightly floured
work surface. Divide dough into
16 equal portions and roll them into
balls. Use a rolling pin to roll balls into
6�4-inch ovals and transfer to prepared
baking sheets. Loosely cover with damp
towels and set aside in a warm place to
rise 10 minutes.
6. In a medium bowl stir together the
remaining 1/4 cup milk; the remaining
onion, garlic, and jalapeño; the
cilantro; and lemon juice. Dust a pizza
peel, plate, or upside-down baking
sheet with flour.
7. Place two dough ovals on pizza peel.
Spread a layer of milk mixture on each.
Quickly transfer ovals onto the hot
pizza stone or baking sheet in oven.
Bake 90 seconds or until naans puff
up and show slight browning on top.
(Don’t let them get too brown or they
will be dry on the inside.) Transfer to a
platter lined with a clean kitchen towel;
wrap to keep them warm. Repeat with
remaining dough and milk mixture.
Serve warm.
Tip Naan will freeze well for up to a
month. To freeze, layer parchment
paper between naans and place in an
airtight container. Reheat in an oven or
toaster oven.
F O R K S O V E R K N I V E S .C O M 53
Sauced
The best meals-in-bowls are all about layers of
flavors. These three homemade sauces deliver plenty
of zing—and pair beautifully with the bowl combos
on the following pages.

Up photography Marty Baldwin

food styling Charlie Worthington
recipes Shelli McConnell

Barbecue Sauce
20 minutes l Makes 1 3/4 cups
This barbecue sauce has sweetness,
tang, and smokiness reminiscent of a
classic Kansas City-style sauce.
1 15-oz. can no-salt-added tomato
sauce
1/4 cup cider vinegar
1/4 cup finely chopped onion
2 Tbsp. packed brown sugar
2 Tbsp. blackstrap molasses
3 cloves garlic, minced
2 tsp. chili powder
1 tsp. liquid smoke
1/4 tsp. freshly ground black pepper
1. In a blender combine all ingredients.
Cover and blend until smooth. Transfer
to a saucepan. Bring to boiling; reduce
heat. Simmer, uncovered, about
15 minutes or until slightly thickened.
BBQ
Tahini Sauce
10 minutes l Makes 1 cup
Thanks to tahini’s distinctive flavor, a little
goes a long way. This sauce gets a bit of
heat from cayenne pepper and colorful
flecks of green from fresh parsley.
1/2 cup tahini
1/4 cup lemon juice
3 Tbsp. chopped fresh parsley
3 cloves garlic, minced
1/2 tsp. ground cumin
1/8 tsp. cayenne pepper (optional)
Sea salt and freshly ground black
pepper, to taste
1. In a bowl stir together all ingredients.
Stir in 1/4 cup water, 1 Tbsp. at a time, to
reach drizzling consistency.
Tahini
Queso Sauce
15 minutes l Makes 3 1/4 cups
This cheesy sauce will fool even hard-
core cheese-lovers. A high-speed
blender produces the thickest, creamiest
queso sauce. Use it as a dip for chips!
1 cup regular rolled oats
1/4 cup nutritional yeast
2 Tbsp. cornstarch
1 tsp. sea salt
1 7-oz. jar roasted red peppers,
undrained
2 Tbsp. finely chopped onion
1 Tbsp. cider vinegar or lemon
juice
1 to 2 tsp. bottled hot pepper
sauce
2 cups boiling water
1. In a regular or high-speed blender
place the first four ingredients (through
salt). Pulse to combine. Add the next
four ingredients (through hot sauce).
Add the boiling water. Cover and blend
on low until combined. Increase speed
to high and blend 5 minutes. Sauce will
thicken as it blends. Serve immediately.
2. Transfer any leftovers to an airtight
container. Store in the refrigerator up to
1 week. Reheat sauce in a saucepan over
low, stirring in water as needed to reach
desired consistency.
Queso
F O R K S O V E R K N I V E S .C O M 55
Niçoise Bowls
35 minutes l Makes 4 bowls
Get a taste of southern France with these bowls.
You can use any briny, tangy olive in place of the
Kalamatas to give you that classic flavor.
1 lb. fingerling potatoes
12 oz. thin green beans (haricots verts)
Sea salt and freshly ground black pepper,
to taste
1 12-oz. pkg. frozen artichoke hearts,
thawed and quartered
4 cups butterhead lettuce leaves
1 15-oz. can no-salt-added chickpeas
(garbanzo beans), rinsed and drained
(1 1/2 cups)
3 medium tomatoes, cut into wedges
1/2 cup slivered red onion
1/4 cup chopped pitted Kalamata olives
1 Tbsp. fresh thyme leaves
1/2 cup Tahini Sauce (recipe, page 55)
1. Place potatoes in a steamer basket in a
large saucepan. Add water to saucepan to just
below basket. Bring to boiling. Steam, covered,
12 minutes or until tender. Transfer potatoes to
a large bowl; let cool. Return steamer basket to
saucepan. Place green beans in steamer basket.
Steam, covered, 5 to 8 minutes or until crisp-
tender. Remove steamer basket from pan and let
beans cool. Season beans and potatoes with salt
and pepper. Set artichoke hearts in a colander
set in the sink and pour hot water over them;
drain well.
2. Place lettuce in bowls. Arrange potatoes,
beans, artichoke hearts, chickpeas, tomatoes,
and onion in bowls. Sprinkle with olives and
thyme leaves. Drizzle with Tahini Sauce.
Roasted Veggie Bowls
with Garlic Mashed Potatoes
1 hour l Makes 4 bowls
These hearty bowls get a spicy-
sweet finish with a sprinkling
of seasoned almonds.
E XPE R T TI P:
1 Tbsp. pure maple syrup
1/4 tsp. ground cumin SMOOTH SAUCE
Pinch of cayenne pepper When warming up leftover
1/4 cup sliced almonds Queso Sauce, you may want to
8 oz. Brussels sprouts, trimmed whisk in a drizzle of water to
and halved get just the right consistency.
8 oz. whole button or cremini
mushrooms, halved if large
4 medium shallots, quartered
1 Tbsp. cider vinegar
2 lb. russet potatoes, peeled and
cut into 1-inch chunks
4 cloves garlic
1/3 cup unsweetened, unflavored
plant milk, such as almond, soy,
cashew, or rice
1/4 cup chopped fresh chives
Freshly ground black pepper, to
taste
1 cup Queso Sauce (recipe,
page 55), warmed

1. Preheat oven to 400°F. In a small

skillet combine maple syrup, cumin,
and cayenne pepper. Stir in almonds
to coat. Cook over medium-low
4 minutes, stirring constantly.
(Watch carefully, as the almonds
can burn easily.) Spread almonds
on parchment paper; let cool.
2. Line a large rimmed baking
sheet with parchment paper.
Spread Brussels sprouts,
mushrooms, and shallots on
baking sheet. Drizzle with vinegar.
Roast 20 to 30 minutes or until
tender and lightly browned.
3. Meanwhile, in a large saucepan
combine potatoes and garlic. Add
enough cold water to cover. Bring to
boiling; reduce heat. Cover and simmer
15 to 20 minutes or until very tender.
Drain; return potatoes and garlic to pan.
Mash to desired consistency. Stir in
plant milk, chives, and black pepper.
4. Spoon mashed potatoes into bowls.
Top with roasted vegetables. Drizzle with
Queso Sauce. Sprinkle with almonds
and, if desired, additional chives.

F O R K S O V E R K N I V E S .C O M 57
 Korean Rice and
Bean Bowls
45 minutes l Makes 4 bowls
Don’t worry about taking the seeds out of
shishito chiles. Only one in 10 peppers is
hot. Chances are you’ll get lucky and not
get a hot one.

2 cups low-sodium vegetable

broth
1 cup long-grain brown rice
6 cloves garlic, minced
4 cups fresh zucchini spirals
2 cups matchstick-cut carrots
3 Tbsp. brown rice vinegar
1 tsp. pure cane sugar
1/4 to 1/2 tsp. crushed red pepper
16 to 20 whole shishito chiles
2 tsp. reduced-sodium tamari
1 15-oz. can no-salt-added small
red beans, rinsed and drained
(1 1/2 cups)
3/4 cup Barbecue Sauce (recipe,
page 55)
1/2 cup sliced scallions (green
onions)
1 Tbsp. toasted sesame seeds

1. In a medium saucepan bring

vegetable broth to boiling. Add rice and
garlic; reduce heat. Cover and simmer
about 30 minutes or until rice is tender
and liquid is absorbed.
2. Meanwhile, in a medium bowl
combine the next five ingredients
(through crushed red pepper); toss to
combine. Heat a large cast-iron skillet
over medium-high at least 5 minutes.
Add shishito chiles; cook undisturbed
3 minutes. Turn chiles; cook undisturbed
3 minutes more. Continue cooking
until chiles are blistered and browned,
turning frequently, about 2 minutes.
Remove from heat; cool slightly. Sprinkle
with tamari.
3. In bowls arrange garlic rice, zucchini
mixture, shishito chiles, and red beans.
Top with Barbecue Sauce. Sprinkle with
scallions and sesame seeds.

58 F O R K S O V E R K N I V E S .C O M
Butter Bean, Fennel,
and Orange Bowls
30 minutes l Makes 4 bowls
Oranges give this light and fresh dish a
splash of color, juiciness, and sweetness.
If Cara Caras or blood oranges are out of
season, navel oranges will work.
1 15-oz. can no-salt-added butter
beans, rinsed and drained
(1 1/2 cups)
1/3 cup chopped shallots
1 Tbsp. white wine vinegar
2 tsp. chopped fresh oregano
Sea salt and freshly ground black
pepper, to taste
4 cups fresh arugula
3 cups cooked white quinoa
1 medium fresh fennel bulb,
trimmed and shaved (3 cups)
3/4 cup Tahini Sauce (recipe,
page 55)
2 medium Cara Cara and/or blood
oranges, peeled and sliced
1/2 cup pomegranate seeds
1. In a medium bowl stir together butter
beans, shallots, vinegar, and oregano.
Season with salt and pepper. In bowls
arrange arugula, quinoa, shaved fennel,
and bean mixture. Drizzle with Tahini
Sauce. Add orange slices to bowls and
sprinkle with pomegranate seeds.
Barbecue Jackfruit Bowls
with Texas Toast
30 minutes l Makes 4 bowls
These bowls hit all the right notes for
a great eating experience—chewy,
tangy, crunchy, zesty, and colorful.

1/4 cup apple cider vinegar

1 Tbsp. pure cane sugar
2 cups thinly sliced cucumber
1 cup slivered red onion
1/2 cup thinly sliced radishes
4 thick slices whole grain
bread (1/2 inch thick)
1/4 tsp. garlic powder
Freshly ground black pepper,
to taste
1 14-oz. can green jackfruit, rinsed,
drained, and shredded
10 to 14 Tbsp. Barbecue Sauce
(recipe, page 55)
4 cups hot cooked tricolor quinoa
2 cups broccoli slaw

1. For quick-pickled vegetables, in a

small saucepan bring vinegar, sugar,
and 1 Tbsp. water to boiling. Stir in
cucumber, onion, and radishes. Remove
from heat; let stand at least 20 minutes,
stirring occasionally. Drain before using.
2. For the Texas toast, place bread on
a baking sheet. Mist bread lightly with
water. Sprinkle with garlic powder
and pepper. Broil 4 to 5 inches from
heat about 3 minutes or until lightly
toasted, turning once. Cut slices in
half diagonally.
3. In a bowl stir together shredded
jackfruit and 2 Tbsp. of the Barbecue
Sauce. In bowls arrange jackfruit,
quinoa, broccoli slaw, and pickled
vegetables. Drizzle with the remaining
Barbecue Sauce. Serve with Texas toast.
Mac and Cheese with
Roasted Veggies
30 minutes l Makes 4 bowls
This gorgeous dish takes mac and
cheese to a whole new level. It’s sure to
please the young and not-so-young!
2 cups grape or cherry tomatoes
Freshly ground black pepper, to
taste
12 oz. dry short whole wheat pasta,
such as macaroni
1 1/4 to 1 1/2 cups Queso Sauce
(recipe, page 55)
6 cups sliced fresh cremini
mushrooms
1 cup chopped bell pepper,
any color
3/4 cup chopped sweet onion
4 cloves garlic, minced
1/4 cup shredded fresh basil
1/2 tsp. ground Aleppo pepper
1. Preheat oven to 450°F. Line a 15�10-
inch baking pan with parchment paper.
Spread tomatoes in prepared pan. Roast
10 to 12 minutes or until lightly browned
and skins begin to pop. Season with
black pepper.
2. Cook pasta according to package
directions; drain. Return pasta to pot.
Add Queso Sauce; toss to coat, adding
water, 1 Tbsp. at a time, as needed to
make creamy.
3. Meanwhile, in an extra-large
nonstick skillet cook mushrooms, bell
pepper, onion, and garlic over medium
5 minutes or until tender and any liquid
has evaporated, stirring occasionally.
4. Spoon pasta mixture into bowls. Top
with mushroom mixture and tomatoes.
Sprinkle with basil and Aleppo pepper.
F O R K S O V E R K N I V E S .C O M 61
 CRUNCH
TIME
p h o t o g ra p hMy a r t y B a l d w i n
f o o d s t yl i Sn ag m m y M i l a
r e c i p eMs ary Margaret Chappell

SOUTHERN-STYLE COLESLAW
62 F O R K S O V E R K N I V E S .C O M
 SUSHI SLAW
recipe on page 64
WALDORF SALAD SLAW
recipe on page 64

SPICY COLLARD SLAW

recipe on page 64
SHAVED BRUSSELS SPROUT SLAW
recipe on page 65
 Waldorf Salad Slaw
pictured on page 63
20 minutes l Makes 8 cups
The creamy dressing for this party-style
slaw is made by processing tofu, Dijon
mustard, and lemon juice. Choose an
apple variety that resists browning,
such as Empire, Gala, or Pink Lady.
4 cups thinly sliced white and/or
red cabbage (8 oz.)
1 large apple, cored and cut into
thin matchsticks
1 cup bias-sliced celery
1/4 cup thinly sliced scallions
(green onions)
2 Tbsp. lemon juice
3 Tbsp. silken tofu
2 tsp. Dijon mustard
2 Tbsp. raisins
2 Tbsp. chopped walnuts
1. In a large bowl combine cabbage,
apple, celery, and scallions. Add
1 Tbsp. lemon juice; toss to combine.
2. In a mini food processor combine
the remaining 1 Tbsp. lemon juice,
the tofu, and mustard. Process until
smooth.
3. Add tofu mixture to cabbage
mixture; toss to coat. Fold in raisins
and walnuts. Serve immediately or
cover and chill up to 2 hours.
Tip If you don’t have a mini food
processor but you have an immersion
blender, use it. Combine the lemon
juice, tofu, and Dijon in the blending
cup that comes with the blender or
in a small bowl, then blend.
64 F O R K S O V E R K N I V E S .C O M
Sushi Slaw
pictured on page 63
15 minutes l Makes 6 cups
All your favorite sushi flavors come
together in this slaw featuring napa
cabbage, chopped nori, and sesame
seeds. If you want to make this slaw an
hour or two ahead, you can. Just don’t
add the nori and sesame seeds until you
are ready to serve.
1/2 cup pear juice or pear puree
1/4 cup rice vinegar
1 tsp. grated ginger
1/2 tsp. soy sauce
6 cups thinly sliced napa cabbage
(1 lb.)
1/4 cup thinly sliced scallions
(green onions)
3 Tbsp. finely chopped nori
(1 sheet)
1 Tbsp. toasted sesame seeds
1. In a large bowl whisk together pear
juice, vinegar, ginger, and soy sauce.
Add cabbage and scallions; toss to
combine. Just before serving, stir in
nori and sesame seeds.
Spicy Collard Slaw
pictured on page 63
20 minutes l Makes 6 cups
Collards, like other dark, leafy greens,
are members of the cabbage family.
With their mild flavor and crisp-tender
texture, they make a perfect slaw base.
This recipe gives a range of measures
for hot sauce, depending on your taste
for heat.
1 1/2 lb. collard greens
1 cup chopped yellow bell
pepper
1 cup chopped red onion
1/3 cup orange juice
1/8 to 1/4 tsp. hot sauce
Orange pieces (optional)
Nutritional yeast
Crushed red pepper
1. Remove stems from collard greens,
then roll leaves into tight cylinders.
Slice cylinders into thin ribbons. In
a large bowl combine collards, bell
pepper, and onion.
2. In a small bowl whisk together
orange juice and hot sauce. Pour
dressing over collard mixture;
toss to coat. Just before serving, if
desired, add orange pieces. Sprinkle
with nutritional yeast and crushed
red pepper.

Southern-Style Coleslaw
pictured on page 62
2 hours 15 minutes l Makes 6 cups
This old-fashioned coleslaw is made
with a traditional-style boiled dressing
but omitting the oil. Here applesauce
stands in for sugar to both thicken and
sweeten the sauce.
1/2 cup apple cider vinegar
1/3 cup unsweetened applesauce
1 1/2 tsp. celery seeds
1 tsp. yellow mustard seeds
5 cups thinly sliced white
cabbage (1 lb.)
2 cups coarsely shredded carrots
1 1/2 cups chopped green bell
pepper
1 cup chopped onion
1. For dressing, in a small saucepan
bring vinegar, applesauce, celery
seeds, mustard seeds, and ⅓ cup water
to boiling, stirring occasionally. Remove
from heat; let dressing cool.
2. Meanwhile, in a large bowl combine
cabbage, carrots, bell pepper, and
onion. Pour cooled dressing over
cabbage mixture; toss to combine.
Cover and chill at least 2 hours
before serving.
E X PERT TI P:
KEEP IT CRUNCHY
For best slaw texture, slice your cabbage into thin
strands using a very sharp knife, a mandoline, or
the slicer blade on a food processor. Do not use a
box grater because shredding the cabbage that
way will make the slaw soggy.
Shaved Brussels
Sprout Slaw
pictured on page 63
1 hour 10 minutes l Makes 6 cups
To get the right texture for this recipe,
use a mandoline or the slicer blade
of a food processor to thinly slice the
Brussels sprouts. Add chickpeas or
white beans to turn this slaw into a
meal-size salad.
1/2 cup unsweetened apple juice
1/4 cup grainy mustard
1 lb. Brussels sprouts, trimmed
and thinly sliced (6 cups)
2 cups chopped sweet onion,
such as Vidalia or Walla Walla
1 1/2 cups chopped red bell pepper
1. In a large bowl whisk together
apple juice and mustard. Add Brussels
sprouts, onion, and bell pepper; stir to
combine. Cover and chill at least 1 hour
before serving.
My Success Story
“ALMOST 13
YEARS AFTER
MY DIAGNOSIS,
I REMAIN
CANCER-FREE.”
SALLY LIPSKY
My life took an abrupt and shocking
turn in 2007 when I was diagnosed
with late-stage ovarian cancer. I was
stunned, especially since I thought I
maintained a healthy lifestyle. I
exercised regularly and ate a “good”
diet, which included lots of dairy
products, eggs, and poultry.
I immediately had surgery,
followed by months of chemotherapy.
On Valentine’s Day 2008, I officially
was in remission. My husband and I
celebrated. However, I remained
ever-vigilant about cancer’s return.
I considered cancer to be a ticking
time bomb, ready to explode inside
me at anytime.
Not long after, I read an interview
with a doctor and neuroscientist who
described the role that nutrition,
along with changes in lifestyle, has in
keeping cancer away. Soon I realized I
had a powerful tool (food!) to help me
fend off cancer recurrence. This
knowledge provided me with a
much-needed sense of control and
empowerment. A couple years later, a
friend recommended I watch the
documentary Forks Over Knives. This
is the film that boosted my confidence
that whole-food, plant-based was the
healthiest way to eat.
I’m extremely fortunate; fewer
than 40 percent of women with
advanced-stage ovarian cancer live
five years after diagnosis. Almost 13
years after my diagnosis, I remain
cancer-free. I’m convinced a
whole-food, plant-based diet—as well
as a lifestyle with family, friends, yoga,
and much gratitude—helps keep
cancer at bay.
F O R K S O V E R K N I V E S .C O M 65
 Sweet
Sweet & Savory

Potatoes
Thought you knew all the ways to serve up this
nutritional powerhouse? Think again—then try one of
these breakfast-to-dinner recipes.

photography Marty Baldwin | food styling Sammy Mila | recipes Nancy Macklin
Sweet
Potato
Hash
recipe on page 72

F O R K S O V E R K N I V E S .C O M 67
 Twice-Baked Sweets
with Mango
and Bean Salsa recipe on page 73

68 F O R K S O V E R K N I V E S .C O M
 Sweet
Potato Bread
recipe on page 72

Sweet Potato-
Banana Butter
recipe on page 72
 Roasted
Cauliflower
and
Sweet
Potato
Soup
recipe on page 72

70 F O R K S O V E R K N I V E S .C O M
Sweet Potato
Gratin
recipe on page 72
Sweet Potato Hash
pictured on page 67
40 minutes l Makes 10 cups
Leaving the skin on the sweet potatoes
helps them stay intact and adds lots of
color and fiber to this hash.
3 lb. assorted-color sweet
potatoes, cut into 1/2-inch cubes
1 cup chopped red bell pepper
1 cup chopped onion
3 cloves garlic, minced
1 tsp. crushed red pepper
1/2 tsp. ground cumin
1/2 cup low-sodium vegetable broth
2 cups thinly sliced stemmed kale
Sea salt and freshly ground black
pepper, to taste
1/2 of a 12- to 14-oz. pkg. extra-firm
light silken tofu
1 small avocado, halved, seeded,
and peeled
1/2 tsp. lime zest
2 Tbsp. lime juice
Fresh cilantro leaves
Sriracha sauce (optional)
1. In an extra-large skillet combine the
first seven ingredients (through broth).
Cook, covered, over medium 12 to
15 minutes or until potatoes are tender,
stirring once. Stir in kale; cook 2 to
3 minutes or until kale wilts. Season
with salt and black pepper.
2. For avocado crema, in a small food
processor or blender combine tofu,
avocado, and lime zest. Process until
smooth, gradually adding lime juice.
3. Sprinkle with cilantro and additional
black pepper. Serve with avocado crema
and, if desired, sriracha sauce.
Sweet Potato Bread
pictured on page 69
1 hour 50 minutes l Makes 1 loaf
This extra-moist bread makes the
most wonderful toast. Slather it with
homemade Sweet Potato-Banana Butter.
12 oz. sweet potatoes, peeled and
cut into 1-inch chunks
1/2 cup unsweetened applesauce
2 Tbsp. flaxseed meal
1 tsp. pure vanilla extract
1 3/4 cups white whole wheat flour
1/2 cup pure cane sugar
2 tsp. pumpkin pie spice
1 tsp. regular or sodium-free
baking powder
1/2 tsp. sea salt
1/2 cup dried fruit such as chopped
apricots, cranberries, or raisins
2 Tbsp. raw pumpkin seeds
(pepitas)
1 recipe Sweet Potato-Banana
Butter (optional)
72 F O R K S O V E R K N I V E S .C O M
1. Place potatoes in a medium saucepan.
Cook, covered, in enough water to cover
15 to 20 minutes or until tender. Drain
well. Mash potatoes. Measure 1 cup
mashed potatoes.
2. Preheat oven to 350°F. In a bowl stir
together the 1 cup mashed potatoes, the
applesauce, flaxseed meal, vanilla, and
1/3 cup water. Let stand 5 minutes.
3. In a large bowl whisk together the
next five ingredients (through sea salt).
Add potato mixture to flour mixture; stir
just until combined. Fold in dried fruit.
Spoon batter into an 8�4-inch nonstick
or silicone loaf pan. Top with pepitas.
4. Bake 45 to 55 minutes or until a
toothpick inserted in center comes
out clean. Cool in pan on a wire rack
10 minutes. Remove loaf from pan. Cool
30 minutes before slicing. If desired,
serve with Sweet Potato-Banana Butter.
Sweet Potato-Banana Butter Place
2 cups chopped peeled sweet potatoes
in a saucepan. Cook, covered, in enough
water to cover 15 to 20 minutes or until
tender; drain. Cool slightly. Place in a
food processor; process until smooth.
Add 1 small banana; process until
smooth. Place in a small saucepan with
1/3 cup pure maple syrup, ½ tsp. ground
ginger, and ¼ tsp. ground nutmeg.
Bring to boiling; reduce heat. Cook,
uncovered, over very low 20 minutes
or until very thick, stirring frequently.
Spoon into a 1-pint glass jar. Cover;
refrigerate up to 3 weeks.
Sweet Potato Gratin
pictured on page 71
1 hour 40 minutes l Makes 7 cups
For best results, use a mandoline to
slice sweet potatoes extra thin for
even cooking.
1/2 cup raw cashews
3 lb. assorted-color sweet
potatoes, peeled and thinly
sliced
1 medium onion, halved and thinly
sliced
1 fresh pear, cored and thinly
sliced
2 Tbsp. nutritional yeast
2 cloves garlic
1/2 tsp. onion powder
1/4 tsp. ground chipotle chile
1/2 cup apple cider or juice
1/2 cup low-sodium vegetable broth
2 tsp. chopped fresh sage
Sea salt and freshly ground black
pepper, to taste
Fresh sage leaves
1. Preheat oven to 350°F. Place cashews
in a small bowl; cover with boiling
water. Let sit 15 minutes; drain well. In a
13�9-inch baking dish spread half of the
potatoes. Add onion and pear; top with
the remaining potatoes.
2. In a high-speed blender combine
soaked cashews and the next five
ingredients (through apple cider).
Cover and blend until smooth, gradually
adding broth and ¼ cup water until very
smooth. Stir in chopped sage. Season
with salt and pepper. Pour over potatoes
in baking dish. Cover dish.
3. Bake 1 hour or until potatoes are
tender. Sprinkle with sage leaves. Let
rest 10 minutes before serving.
Roasted Cauliflower and
Sweet Potato Soup
pictured on page 70
50 minutes l Makes 10¼ cups
Roasting the vegetables concentrates
their flavors, which is what gives this
hearty soup such overall depth of flavor.
Toasted quinoa makes a crunchy topper.
1 15-oz. can no-salt-added
chickpeas (garbanzo beans)
6 cups 1-inch cauliflower florets
2 lb. sweet potatoes, peeled and
cut into 3/4-inch cubes
1 cup coarsely chopped onion
1 Tbsp. curry powder
1 1/2 qt. low-sodium vegetable broth
1/4 to 1/2 tsp. crushed red pepper
Sea salt and freshly ground black
pepper, to taste
2/3 cup dry quinoa
1/2 cup sliced scallions (green
onions)
1/4 cup chopped fresh cilantro
Lime wedges
1. Preheat oven to 400°F. Line two
15×10-inch baking pans with parchment
paper or silicone baking mats. Drain
chickpeas, reserving liquid (aquafaba);
rinse and drain chickpeas. In a large
bowl combine cauliflower, potatoes,
and onion. In a small bowl stir together
2 Tbsp. of the aquafaba, 1½ tsp. of the
curry powder, and 2 Tbsp. water. Add
to vegetables; toss. Divide vegetables
between prepared pans; spread in a
single layer. Roast 20 to 25 minutes
or until vegetables are just tender and
browning in places. Leave oven on.
2. In a 4-qt. Dutch oven combine roasted
vegetables, the chickpeas, remaining
1½ tsp. curry powder, the broth, and
crushed red pepper. Bring to boiling;
reduce heat. Simmer, uncovered,
5 minutes or until vegetables are very
tender. Season with salt and black
pepper. (For thicker soup, mash veggies
slightly with a potato masher.)
3. Meanwhile, place quinoa in a 15�10-
inch baking pan. Roast quinoa 6 to
8 minutes or until golden and has a
nutty aroma, stirring occasionally.
4. Top servings of soup with toasted
quinoa, scallions, and cilantro. Serve
with lime wedges.
Twice-Baked Sweets
with Mango and Bean Salsa
pictured on page 68
1 hour 20 minutes l Makes 8 stuffed
potatoes + 3 1/4 cups salsa
Purple sweet potatoes are considered
specialty produce and might be hard
to find. If you come across them at a
market, snatch them up to add amazing
color to your recipes.
8 medium orange or purple sweet
potatoes (4 lb.)
2 tsp. chili powder
1/2 to 1 cup unsweetened,
unflavored plant milk, such as
almond, soy, cashew, or rice
1/2 cup sliced scallions (green
onions)
Sea salt and freshly ground black
pepper, to taste
1 15-oz. can no-salt-added black
beans, rinsed and drained
(1 1/2 cups)
1 1/2 cups chopped fresh mango
1/2 cup chopped green bell pepper
1/2 cup chopped fresh cilantro
1 fresh jalapeño chile, seeded and
chopped (tip, page 30)
2 Tbsp. lime juice
Lime wedges
1. Preheat oven to 425°F. Use a knife
to poke holes in potatoes in several
places. Place on a baking sheet. Bake
about 45 minutes or until tender when
pierced with a fork. Cool on a wire rack
10 minutes or until cool enough to
handle. Leave oven on.
2. Slice 1/2 inch off tops of potatoes.
Scoop potato pulp into a large bowl,
leaving 1/2 inch of flesh in the shells. Add
chili powder to potato pulp; mash until
soft and creamy, gradually adding plant
milk. Stir in scallions. Season with salt
and black pepper. Scoop mashed potato
into shells and place on baking sheet.
3. Bake stuffed potatoes 15 minutes or
until centers are at least 160°F.
4. For salsa, in a medium bowl stir
together the next six ingredients
(through lime juice). Spoon salsa over
potatoes and serve with lime wedges.
To Make Ahead Prepare potatoes as
directed through Step 2. Cover and
refrigerate potatoes up to 1 day. Bake as
directed, adding 10 to 15 minutes.
All-Things
Thanksgiving Wraps
pictured below
1 hour l Makes 4 wraps
Prep ahead—wrap and chill these wraps
up to 8 hours.
11/2 cups cranberries (6 oz.)
1/3 cup pure cane sugar
4 Tbsp. white wine vinegar
1 to 2 Tbsp. chopped fresh sage
1 tsp. Dijon mustard
1 15-oz. can no-salt-added
cannellini beans, rinsed and
drained (11/2 cups)
12 oz. sweet potatoes, peeled
and sliced into 1/4-inch slabs or
slices
6 oz. Brussels sprouts, trimmed
and halved
Sea salt and freshly ground
black pepper, to taste
4 8-inch whole wheat flour tortillas
2 cups power blend baby greens
(kale, spinach, green and red
chard, and/or arugula)
1/4 cup slivered red onion
3 Tbsp. pumpkin seeds (pepitas),
toasted
1. In a small saucepan combine
cranberries, sugar, and 1/3 cup water.
Bring to boiling; reduce heat. Simmer,
uncovered, 15 minutes or until
cranberries soften and are saucelike,
stirring occasionally. Let cool.
2. Meanwhile, in a medium bowl whisk
together 2 Tbsp. of the vinegar, the
sage, and mustard. Add beans; toss to
coat. Cover and chill while preparing the
remaining ingredients.
3. Preheat oven to 425°F. Line a 15�10-
inch baking pan with parchment paper
or a silicone baking mat. Arrange sweet
potatoes on half of the pan and Brussels
sprouts on the other half. Brush with
remaining 2 Tbsp. vinegar. Season with
salt and pepper. Roast about 25 minutes
or until tender, turning vegetables and
brushing with vinegar halfway through
roasting. Let cool.
4. To assemble, spread cranberry sauce
over tortillas. Top with greens, sweet
potatoes, beans (using a slotted spoon),
Brussels sprouts, onion, and pepitas. Roll
up. Cut in half to serve.
 Gluten-Free
Faves Steering clear of
gluten doesn’t mean
a flavorless life, as
these much-loved
FOK recipes prove.

photography Marty Baldwin and Jason Donnelly | food styling Charlie Worthington

74 F O R K S O V E R K N I V E S .C O M
Rustic Vegetable Pot Pie
1 hour 30 minutes l Makes one 9-inch pie
This vegan pot pie features a delicious,
flaky gluten-free crust made with almond
flour and mashed potatoes. The savory
vegetable filling is fragrant with allspice,
cinnamon, nutmeg, and cloves.
1½ lb. potatoes, cut into large pieces
1½ cups + 2 Tbsp. gluten-free
oat flour, plus more for dusting
¼ cup almond flour
1 Tbsp. golden flaxseed meal
1 Tbsp. chopped fresh rosemary or
1 ½ tsp. dried rosemary
½ tsp. sea salt
1 tsp. regular or sodium-free
baking powder
2 cups finely chopped onions
8 oz. fresh button or cremini
mushrooms, chopped
6 small cloves garlic, minced
1 15-oz. can diced tomatoes,
undrained
¼ tsp. ground allspice
¼ tsp. ground cinnamon
¼ tsp. ground nutmeg
⅛ tsp. freshly ground black pepper
⅛ tsp. ground cloves
4 cups frozen vegetable medley
¼ cup nutritional yeast
2 Tbsp. lemon juice
1. Place potato pieces in a steamer basket
in a large saucepan. Add water to saucepan
to just below basket. Bring to boiling.
Steam, covered, about 10 minutes or until
tender. Transfer potatoes to a large bowl to
cool; mash well with a potato masher.
2. Preheat oven to 425°F. In a bowl whisk
together 1 ½ cups of the oat flour and
the next five ingredients (through baking
powder). Add mashed potatoes. Mix well
with a spatula or by hand to bind the
dough; if necessary, add up to 3 Tbsp.
water, 1 Tbsp. at a time, until dough has a
crumbly-flaky texture. Without kneading,
gather dough into a ball.
3. Divide dough in half. Cover a work
surface with plastic wrap; lightly dust with
oat flour. Place one dough half on plastic;
cover with a second piece of plastic. Roll
dough to a 10- to 11-inch disk. Transfer to a
pie plate, pressing dough up sides. Pierce
dough with a fork. Bake 20 minutes.
4. Meanwhile, for top crust, roll second
dough half to a 10- to 11-inch disk. If
desired, cut a couple slits in middle.
5. For filling, in a large saucepan cook
onions, mushrooms, and garlic over
medium 10 minutes or until onions start
to turn translucent, stirring frequently.
Add the next six ingredients (through
cloves); cook 5 minutes more. Stir in
frozen vegetables, nutritional yeast, lemon
juice, and the remaining 2 Tbsp. oat flour.
Season to taste with additional salt and
pepper. Cook 5 minutes more.
6. Pour filling into partially baked piecrust.
Lay top crust over filling; crimp dough
around the edges. Bake 1 hour or until
top crust is golden-brown. Let stand
10 minutes before cutting.
From Darshana Thacker
Chocolate Chip-Coconut
Pancakes
30 minutes l Makes eight 4-inch
pancakes
For chocolate chips that are both vegan
and gluten-free, look for the Enjoy Life
brand, which specializes in allergy-free
products.
1 Tbsp. flaxseed meal
1 1/4 cups buckwheat flour
1/4 cup gluten-free rolled oats
2 Tbsp. unsweetened coconut
flakes
1 Tbsp. regular or sodium-free
baking powder
Pinch of sea salt
1 cup unsweetened, unflavored
plant milk, such as almond, soy,
cashew, or rice
1/2 cup unsweetened applesauce
1/4 cup pure maple syrup
1 tsp. pure vanilla extract
1/3 cup gluten-free vegan mini
chocolate chips
1 large banana, sliced
1. In a small saucepan combine flaxseed
meal and ½ cup water. Heat over
medium 3 to 4 minutes or until mixture
appears stringy when it drips off a
spoon. Immediately strain mixture into a
glass measuring cup. Discard solids.
2. In a large bowl whisk together the
next five ingredients (through salt). In
a medium bowl whisk together milk,
applesauce, maple syrup, vanilla, and
2 Tbsp. of the flaxseed liquid. Add
milk mixture to flour mixture; stir to
combine. (Batter will be thick.) Stir in
chocolate chips.
3. Heat a large nonstick griddle or
skillet over medium-low. Spoon 1/3 cup
batter per pancake onto griddle and
spread gently. Cook 6 to 8 minutes or
until pancakes look slightly dry on top,
are lightly browned on the bottom,
and release easily from griddle. Flip
pancakes; cook 5 minutes more.
Transfer to a platter and keep warm.
4. Repeat with remaining batter, wiping
off griddle between batches. Serve
pancakes hot with banana slices.
If desired, drizzle with additional
maple syrup.
From Darshana Thacker
African Peanut Stew
35 minutes l Makes 8 cups
This chunky, deeply flavorful stew is
a variation on a beloved West African
dish. Peanut butter makes it creamy,
sweet potatoes and greens add
heartiness, and ginger and crushed
red pepper give it a kick.
2/3 cup chopped yellow onion
2/3 cup chopped red or green bell
pepper
2 cloves garlic, minced
2 tsp. grated fresh ginger
3 cups low-sodium vegetable
broth
2 cups peeled and chopped
sweet potatoes
1/4 tsp. crushed red pepper
(optional)
4 tsp. peanut butter
1 15-oz. can no-salt-added diced
tomatoes, drained
2 cups chopped collard greens
or kale, stems removed (6 oz.)
Sea salt and freshly ground
black pepper, to taste
1 1/2 cups hot cooked brown rice
1 Tbsp. finely chopped peanuts
(optional)
1. In a stockpot cook onion, bell
pepper, garlic, and ginger over
medium 3 to 4 minutes or until onion
starts to turn translucent, stirring
occasionally and adding vegetable
broth, 1 to 2 Tbsp. at a time, as
needed to prevent sticking.
2. Add remaining vegetable broth,
the sweet potatoes, and, if desired,
crushed red pepper. Bring to boiling;
reduce heat. Simmer, uncovered,
about 10 minutes or until potatoes are
nearly tender, stirring occasionally. Stir
in peanut butter. Add tomatoes and
greens; cook 3 to 5 minutes or until
greens are tender. Season with salt
and black pepper.
3. Serve stew over rice. If
desired, top with peanuts.
From Forks Meal Planner
F O R K S O V E R K N I V E S .C O M 77
 Millet-Stuffed Chard Rolls
40 minutes l Makes 6 rolls
Millet and chard are great alternatives
to the rice and cabbage in traditional
rolls, and the Roasted Red Pepper
Sauce is perfect when you want
something other than tomato sauce.

1 cup finely chopped onion

6 cloves garlic, minced
5 cups low-sodium vegetable
broth
1 1/2 cups dry millet
3 Tbsp. chopped fresh basil
1 Tbsp. fresh thyme leaves
1/2 cup pine nuts, toasted
1/4 cup nutritional yeast
Sea salt and freshly ground
black pepper, to taste
12 large Swiss chard leaves,
ribs removed
2 cups Roasted Red Pepper
Sauce, warmed

1. Preheat oven to 350°F. In a large

saucepan cook onion over medium
8 minutes, adding water, 1 to 2 Tbsp.
at a time, as needed to prevent
sticking. Add garlic; cook 2 minutes
more. Add 4½ cups of the vegetable
broth, the millet, basil, and thyme.
Bring to boiling; reduce heat. Cover
and simmer 20 minutes or until millet
is tender. Remove from heat. Stir in
pine nuts and nutritional yeast. Season
with salt and pepper.
2. Meanwhile, fill a large bowl with ice
water. Bring a large* pot of water to
boiling. Add chard leaves; cook 20 to
30 seconds or until leaves soften.
Quickly transfer softened leaves to ice
bath to stop cooking. Transfer leaves
to a clean kitchen towel to drain.
3. Place one chard leaf on a flat surface.
Spoon some of the millet mixture onto
the middle of the chard leaf. Fold narrow
end of chard over filling, fold in sides, and
roll up like a cigar. Place the roll, seam side
down, in a 3-qt. baking dish. Repeat with the
remaining chard leaves and filling.
4. Pour the remaining ½ cup vegetable broth into
baking dish; cover dish with foil. Bake 25 minutes
or until chard is wilted and tender. Serve topped
with Roasted Red Pepper Sauce.
*Tip Use a pot large enough to hold the chard leaves
without bending them.
Roasted Red Pepper Sauce In a food processor
combine one 12-oz. pkg. extra-firm silken tofu, drained;
2 large red bell peppers, roasted and seeded; 3 cloves
garlic, minced; 2 Tbsp. chopped fresh dill; 1 tsp. sea
salt; ½ tsp. freshly ground black pepper; and 2 tsp.
lemon zest. Process until smooth and creamy.
From Del Sroufe

78 F O R K S O V E R K N I V E S .C O M
Easy Thai Noodles
30 minutes l Makes 7 cups
This simple recipe, great for busy
weeknights, is full of flavor without
the fuss or fat.

8 oz. brown rice noodles

3 Tbsp. tamari, or to taste
2 Tbsp. pure maple syrup
2 Tbsp. fresh lime juice (from
1 to 2 limes)
4 cloves garlic, minced
1 12-oz. pkg. frozen stir-fry
vegetables (about 3 cups)
1 cup fresh mung bean sprouts
2 scallions (green onions),
chopped
3 Tbsp. chopped unsalted roasted
peanuts
1/4 cup chopped fresh cilantro
1 lime, cut into wedges

1. Cook noodles according to package

directions; drain.
2. Meanwhile, in a large saucepan
combine tamari, syrup, lime juice, garlic,
and ¼ cup water. Bring to boiling over
medium. Add stir-fry vegetables; cook
5 minutes or until crisp-tender.
3. Add cooked noodles and mung
bean sprouts; toss to coat. Cook about
2 minutes or until heated through. Top
with scallions, peanuts, and cilantro.
Serve with lime wedges.
From Del Sroufe
Polenta Pizzas with
Garden Vegetables
90 minutes l Makes 8 pizzas
Polenta is a great base for gluten-
free pizza. This one is topped
with sautéed vegetables and a
wonderful homemade vegan
“cheese” that keeps up to a week.
Cashew Chickpea Cheese
1/2 tsp. agar flakes
3/4 cup canned chickpeas,
rinsed and drained
1/2 cup raw cashews, soaked
and drained
3 Tbsp. nutritional yeast
1 Tbsp. lemon juice
1 Tbsp. gluten-free light
miso paste
1/2 tsp. dried Italian seasoning
Sea salt and freshly ground
black pepper, to taste
Pizzas
2 cups dry polenta
1 Tbsp. flaxseed meal
3 medium zucchini, thinly
sliced (about 4 1/2 cups)
2 cups thinly sliced fresh
button mushrooms
2 medium red bell peppers,
seeded and thinly sliced
1 medium red onion, thinly sliced
1 1/2 cups gluten-free marinara
sauce
3 Tbsp. tomato paste
Small fresh basil leaves
1. For cheese, line a ramekin with
plastic wrap. In a saucepan combine
agar flakes and 1/3 cup water. Bring
to boiling; reduce heat. Simmer 5 to
7 minutes or until agar dissolves,
stirring constantly. In a blender or
food processor combine agar liquid
and the next six ingredients (through
Italian seasoning). Cover and pulse to
a smooth paste. Season with salt and
black pepper. Transfer to prepared
ramekin. Freeze 45 minutes or
refrigerate 2 hours or until firm.
2. For pizzas, line two large baking
sheets with parchment paper. In a
bowl whisk together polenta and
flaxseed meal.
3. In a large saucepan bring 5½ cups
water to boiling. Pour polenta mixture
into the water in a slow, steady stream,
whisking constantly to break up any
clumps. Reduce heat to low; simmer
7 to 10 minutes or until all water is
absorbed and polenta is thick but
stirrable, stirring occasionally.
4. Pour polenta onto a prepared baking
sheet. Using a wet flexible spatula,
spread it into a ½-inch-thick rectangle
with clean, straight edges. Let cool to
room temperature.
5. Preheat oven to 400°F. Using a
serrated knife, cut polenta into eight
4�5-inch rectangles. Using a metal
spatula, carefully transfer four of the
rectangles to the second baking sheet.
6. In a nonstick skillet cook zucchini,
mushrooms, bell peppers, and onion
over medium 5 to 7 minutes or until
tender, adding as little water as
possible to prevent sticking. (You want
the vegetables to be dry for topping the
pizza.) Remove from heat.
7. In a small bowl stir together marinara
sauce and tomato paste. Spread a
generous layer of sauce (2 to 3 Tbsp.)
over each rectangle and top with
sautéed vegetables. Grate frozen
cheese over each slice.
8. Bake pizzas 20 minutes or until crust
is crispy and golden-brown. Sprinkle
with additional salt and basil leaves.
From Forks Over Knives: Flavor!
Burrito Baked Potatoes
50 minutes l Makes 2 stuffed potatoes
Who needs a tortilla? These super-easy,
filling, and flavorful stuffed potatoes are
built to satisfy.
2 large russet potatoes, scrubbed
1 cup frozen corn
½ cup chopped yellow onion
1 15-oz. can black beans, rinsed
and drained (1 ½ cups)
1 cup salsa
Sea salt and freshly ground black
pepper, to taste
½ of an avocado, peeled and sliced
Crushed red pepper (optional)
½ of a lime, cut into wedges
1. Preheat oven to 450°F. Using a fork,
poke potatoes in several places. Bake
potatoes about 45 minutes or until tender
when pierced with a fork.
2. In a skillet cook corn and onion over
medium 2 to 3 minutes or until crisp-tender,
stirring occasionally and adding water, 1 to
2 Tbsp. at a time, as needed to prevent
sticking. Remove from heat. Stir in black
beans and salsa. Season with salt and pepper.
3. Split baked potatoes and mash flesh lightly
with a fork. Top with black bean mixture,
avocado, and crushed red pepper (if using).
Serve with lime wedges.
From Forks Meal Planner
F O R K S O V E R K N I V E S .C O M 81
 A COOK’S GUIDE TO

M US HR OOMS
Hearty, earthy mushrooms are the foundations for these autumnal
recipes that use familiar button, shiitake, and portobello, delicate
oyster, and rich morel and porcini mushrooms.

photography Marty Baldwin and Jacob Fox | food styling Sammy Mila | recipes Shelli McConnell
Shredded Portobello
Mushroom Sandwiches
recipe on page 86

F O R K S O V E R K N I V E S .C O M 83

Morel Mushroom
and Apple Salad
30 minutes l Makes 9 cups
Fresh morel mushrooms are a treasure
but can be hard to come by. Dried
morels rehydrate nicely and are every
bit as tasty.
2 2-inch dried morel mushrooms
1/2 cup cider vinegar
2 Tbsp. finely chopped shallot
2 Tbsp. pure maple syrup
2 tsp. coarse-ground mustard
84 F O R K S O V E R K N I V E S .C O M
1 tsp. chopped fresh thyme leaves,
plus more for garnish
Sea salt and freshly ground
black pepper, to taste
8 cups torn fresh kale, stems
removed
3 cups cooked farro or barley
2 red apples, cored and thinly
sliced
1/2 cup small fresh morel
mushrooms or rehydrated
dried morel mushrooms,*
halved lengthwise
1/2 cup chopped dried apricots
1/4 cup coarsely chopped
toasted walnuts
1. For dressing, place dried mushrooms
in a small food processor or spice
grinder. Process until finely ground to a
powder. In a small bowl whisk together
mushroom powder and the next five
ingredients (through thyme). Season
with salt and pepper.
2. Place kale in a large bowl. Add 1 Tbsp.
of the dressing. Massage kale with your
fingers until glossy, about 2 minutes.
Add the remaining ingredients and the
remaining dressing; toss to combine.
Garnish with additional fresh thyme.
*Tip About ¼ cup (¼ oz.) dried morel
mushrooms will yield ½ cup rehydrated
mushrooms. To rehydrate, place
mushrooms in a bowl and cover with hot
water. Let stand about 15 minutes. Drain
mushrooms in a fine-mesh sieve. The
soaking liquid makes a flavorful addition
to soups and sauces.
Mushroom-Lentil
Grain Bowls
30 minutes l Makes 4 bowls
This is a good way to use leftover
grains and lentils, which can be
stirred together and heated. Here we
use hearty quinoa and wild rice along
with bright yellow lentils.

1/2 cup red wine vinegar

1/2 cup orange juice
2 Tbsp. Dijon mustard
2 tsp. ground cumin
Sea salt and freshly ground black
pepper, to taste
12 oz. thin green beans (haricots
verts), halved crosswise
1 lb. assorted mushrooms (shiitake
and oyster), stems removed
1 1/2 cups hot cooked red quinoa*
1 1/2 cups hot cooked wild rice*
1 1/2 cups hot cooked yellow lentils*
4 cups Swiss chard, cut into
strips, or stemmed and thinly
sliced lacinato kale
2 oranges, peeled and sliced
1/2 cup slivered red onion
1/4 cup sliced almonds,
toasted

1. For dressing, in a small bowl

whisk together vinegar, orange
juice, mustard, cumin, salt,
and pepper.
2. Place green beans in a
steamer basket in a large
saucepan. Add water to
saucepan to just below basket.
Bring to boiling. Steam,
covered, 8 to 10 minutes or
until crisp-tender.
3. In a large nonstick skillet
cook mushrooms over medium
about 10 minutes or until just
tender, stirring occasionally.
4. In a medium bowl stir together
quinoa, wild rice, and lentils. Divide
Swiss chard among bowls. Top with
grain mixture, green beans, mushrooms,
and oranges. Drizzle with dressing.
Sprinkle with onion and almonds.
*Tip Cook grains and lentils according
to package directions. For 1 ½ cups
each cooked grain and lentils: Use

F O R K S O V E R K N I V E S .C O M 85
Shredded Portobello
Mushroom Sandwiches
pictured on page 83
50 minutes l Makes 4 sandwiches
These open-face sandwiches make a hearty,
rich-tasting knife-and-fork meal.
4 whole portobello mushrooms
(5-inch diameter), stems and
gills removed
1 Tbsp. no-salt-added vegetable broth
1 Tbsp. reduced-sodium soy sauce
2 cloves garlic, minced
2 medium bell peppers, any color,
halved
1 medium sweet onion, sliced
1/2 inch thick
2 Tbsp. brown rice vinegar
1 1/2 15-oz. cans cannellini beans, rinsed
and drained (2 1/4 cups)
3 to 4 Tbsp. unsweetened, unflavored
plant milk, such as almond, soy,
cashew, or rice
1/4 cup nutritional yeast
2 Tbsp. chopped fresh chives, plus
more for garnish
4 slices crusty 100% whole grain
bread, toasted
Freshly ground black pepper,
to taste
1. Preheat oven to 400°F. Line an extra-large
rimmed baking sheet with parchment paper.
Place mushrooms on baking sheet, stem
side up. In a bowl stir together broth, soy
sauce, and garlic. Brush over mushrooms.
Arrange bell peppers and onion on baking
sheet with mushrooms. Brush with 1 Tbsp.
of the vinegar. Roast 15 minutes; turn
mushrooms over. Roast about 15 minutes
more or until vegetables are tender and
lightly browned.
2. Meanwhile, in a food processor combine
beans, milk, nutritional yeast, and the
remaining 1 Tbsp. vinegar. Process until
smooth. Transfer to a bowl; stir in the
2 Tbsp. chives.
3. Cut mushrooms and bell peppers
into strips. Separate onion into rings.
Spread bean mixture on toast. Top with
vegetables. Sprinkle with black pepper
and additional chives.
Baked Mushroom 1. Preheat oven to 375°F. In a 4-qt.
Dutch oven whisk together the first four
Polenta Bowls ingredients (through salt). Bring to a
1 hour 30 minutes l Makes 4 bowls simmer over medium-high, stirring often
This “hands-free” polenta, which is to prevent clumping. Transfer the Dutch
wonderfully creamy, lets you make the oven, uncovered, to the oven. Bake 1 hour.
entire meal in the oven. Grated tomatoes 2. Meanwhile, line a large rimmed baking
create a quick and easy sauce. sheet with parchment paper. Arrange
Brussels sprouts and onions on baking
5 1/2 cups no-salt-added vegetable
sheet. Brush with 1 Tbsp. water. Season
broth
to taste with salt and pepper. Place
1 cup coarse yellow cornmeal
in oven next to polenta. Bake about
1 oz. dried porcini mushrooms,
45 minutes or until tender. Remove
broken up (1 cup)
from oven. Add beans and 1 Tbsp. of the
1/2 tsp. sea salt
vinegar; toss to combine.
1 lb. Brussels sprouts, trimmed
3. Remove Dutch oven from oven. Whisk
and halved
polenta until smooth. Return Dutch oven,
8 cipollini onions or 16 pearl
uncovered, to oven. Bake 10 minutes or
onions, trimmed and peeled
until polenta is thick and creamy. Remove
Freshly ground black pepper,
from oven. Whisk well.
to taste
4. Meanwhile, grate tomatoes on the
1 15-oz. can no-salt-added white
coarse side of a box grater into a bowl.
beans, rinsed and drained
Stir in parsley, remaining 1 Tbsp. vinegar,
(1 1/2 cups)
and salt and pepper to taste.
2 Tbsp. white wine vinegar
5. Spoon polenta into shallow bowls. Top
4 roma tomatoes
with vegetable mixture. Drizzle tomato
2 Tbsp. chopped fresh flat-leaf
mixture around outside edge of polenta.
parsley, plus more for garnish
Sprinkle with additional parsley.
Pumpkin Risotto with
Mushrooms
1 hour l Makes 5 cups
Use these tricks to add bright flavor: Stir
lemon juice into the risotto at the end of
cooking, then top it with a mix of raisins,
pepitas, sage, and lemon zest.
2 cups low-sodium vegetable
broth
1 cup dry short-grain brown rice
1/3 cup chopped shallot
1 cup canned pumpkin
1 Tbsp. lemon juice
Sea salt and freshly ground black
pepper, to taste
1 lb. assorted fresh mushrooms
(shiitake, oyster, button), sliced
(5 cups)
1 Tbsp. reduced-sodium tamari
4 cloves garlic, minced
1/4 cup golden raisins, chopped
2 Tbsp. pepitas, coarsely chopped
1 Tbsp. chopped fresh sage
1 tsp. lemon zest
1. For risotto, in a medium saucepan
bring broth to boiling. Stir in rice and
shallot. Reduce heat. Cover and simmer
40 to 50 minutes or until broth is
absorbed. Add 1/2 to 1 cup water, 1/4 cup
at a time, as needed until rice is tender.
Stir in pumpkin and lemon juice; heat
through. Season with salt and pepper.
2. Meanwhile, in a large skillet combine
mushrooms, tamari, and garlic. Cook
over medium about 8 minutes or
until mushrooms are tender, stirring
occasionally and adding water,
1 to 2 Tbsp. at a time, as needed to
prevent sticking.
3. In a small bowl stir together the
remaining ingredients. Top risotto
with mushrooms and sprinkle with
raisin mixture.
F O R K S O V E R K N I V E S .C O M 87
Potato Gnocchi with
Mushrooms and Greens
50 minutes l Makes 9 cups
Here is a restaurant-quality meal you can
serve at home. The key to light gnocchi
is to not overwork the dough or add too
much flour.
2 lb. russet potatoes, peeled and
cut into 1-inch pieces
1 Tbsp. flaxseed meal
1 cup white whole wheat flour,
plus more for dusting
1/2 tsp. regular or sodium-free
baking powder
Sea salt and freshly ground black
pepper, to taste
1 1/2 lb. assorted fresh mushrooms,
sliced (9 cups)
4 cups fresh baby spinach or a mix
of baby spinach and arugula
1/2 cup chopped fresh parsley
1/3 cup tahini
1/4 cup lemon juice
3 cloves garlic
Crushed red pepper (optional)
1. Place potatoes in a large pot; add
enough water to cover. Bring to boiling;
reduce heat. Simmer 15 to 20 minutes
or until tender; drain potatoes. Return
to pot; cook over low, stirring gently,
1 to 2 minutes or until potatoes look
dry. Transfer to a baking sheet lined
with parchment paper. Let cool to room
temperature.
2. Meanwhile, in a bowl combine
flaxseed meal and 3 Tbsp. water. Let
stand 15 minutes. In a small bowl
combine flour and baking powder;
season with salt and black pepper.
3. Press potatoes through a ricer or food
mill into a very large bowl. Sprinkle with
flour mixture and lightly toss to combine
(use hands or a large silicone spatula).
Add flaxseed mixture; gently toss to
combine. Turn onto a lightly floured
surface; gently knead just until smooth.
(Do not overwork or add too much flour.)
Divide dough into four portions.
4. Line a large baking sheet with
parchment paper; lightly dust with flour.
Roll each portion into a long, thin rope
3/4 to 1 inch thick. Cut into ½-inch pieces.
Place pieces on prepared baking sheet.
Create ridges in pieces by pressing
gently with tines of fork dipped in flour.
5. Bring a large pot of lightly salted
water to boiling. Reduce heat to a
simmer. Add half of the gnocchi. Return
to a simmer. When gnocchi float, use
a slotted spoon to transfer them to a
tray or shallow baking pan. Repeat with
remaining gnocchi.
6. In an extra-large nonstick skillet
cook mushrooms over medium, stirring
occasionally, until tender and all liquid
evaporates. Stir in spinach until just
wilted. Add gnocchi; toss to combine.
Season with salt and black pepper.
7. For sauce, in a blender or small food
processor combine parsley, tahini,
lemon juice, and garlic. Blend until
smooth. Add water, 1 Tbsp. at a time,
until sauce is drizzling consistency.
Drizzle over gnocchi mixture. If desired,
sprinkle with crushed red pepper.
To Make Ahead Prepare as directed
through Step 4. Freeze gnocchi on
baking sheet. Transfer frozen gnocchi
to a resealable plastic freezer bag.
To prepare, drop frozen gnocchi into
boiling water.
 P ORTO B E L LO BUTTON C H A NT ER ELL E OYSTE R
Meaty and robust- Tender and mild Golden, fragrant, and Subtle, smoky, and
flavored. (They’re enough to enjoy raw. firm. Chanterelles need silken. The pale,
actually big creminis.) Pair these all-purpose to be cooked; they are fan-shape caps found at
Grill, roast, or broil mushrooms with especially spectacular farmers markets and in
them, whole or sliced, pungent varieties (like in sautés and stir-fries, specialty groceries
after scraping away the chanterelles or oyster and add incredible make rich, enticing
dark gills beneath mushrooms) to boost flavor to stews additions to soups,
their caps. their flavor. and casseroles. stews, and sauces.

SHI I TAK E MO R EL C RE MI N I E N O KI
Tender, chewy, and Aromatic and Earthy color and taste. Firm, crunchy, and
mild when simmered appealingly chewy. Sometimes called baby sweet. Enoki
or sautéed; crispy and This wild-growing bellas. Use them mushrooms are best
zesty when seared or delicacy is foraged in interchangeably with when raw or just
roasted. Remove and spring and sold dried button mushrooms. heated through. Simply
reserve the tough the rest of the year— Their larger size makes pull apart a bunch and
stems to use in just rehydrate in hot them ideal for stuffed add to salads, wraps,
mushroom stock. water to enjoy. mushroom recipes. sushi, and stir-fries.

F O R K S O V E R K N I V E S .C O M 89
 FOR
FRUIT
As the seasons change and a chill fills the air, turn to any of
these baked fruit desserts as a sweet ending to a meal.

photography Jason Donnelly | food styling Sammy Mila | recipes Nancy Macklin
Gingerbread Loaf with
Poached Pears
2 hours 15 minutes l Makes 1 loaf
This is your favorite gingerbread with
a surprise in the center—whole spiced
poached pears.
1 cup apple cider or juice
1 cup red wine or apple cider
2 cinnamon sticks
6 whole cloves
4 small fresh Bartlett pears (5 to
6 oz. each), peeled with stems
left intact
1/3 cup blackstrap molasses
1/4 cup unsweetened applesauce
1 Tbsp. flaxseed meal
1 1/4 cups white whole wheat flour
2 Tbsp. pure cane sugar
2 tsp. regular or sodium-free
baking powder
1 tsp. ground ginger
1/2 tsp. ground cinnamon
1/4 tsp. baking soda
1/4 tsp. sea salt
1/8 tsp. ground cloves
1 recipe Aquafaba Whipped
Cream (optional)
1. In a large saucepan combine the first
four ingredients (through cloves) and
1 cup water. Add pears. Bring to boiling;
reduce heat. Simmer, uncovered, about
10 minutes or until pears are nearly
tender. Using a slotted spoon, transfer
pears to a paper-towel-lined plate. Let
cool and blot away any excess moisture.
2. Preheat oven to 350°F. Line a 9�5-
inch loaf pan with parchment paper or
use a silicone loaf pan. In a small bowl
stir together molasses, applesauce,
flaxseed meal, and 2/3 cup water. Let rest
5 minutes. In a large bowl combine the
next eight ingredients (through cloves).
Add molasses mixture to flour mixture
and stir just until moistened.
3. Place pears, stem ends up, evenly
distributed down center of loaf pan.
Carefully spoon gingerbread batter
around pears, keeping pears in
center of pan.
4. Bake 35 to 40 minutes or until a
toothpick inserted in loaf comes out
clean. Transfer pan to a wire rack; cool
15 minutes. Carefully remove loaf from
pan. Cool completely on wire rack.
Cut loaf so each piece will have a slice
of pear. If desired, serve with Aquafaba
Whipped Cream and sprinkle with
additional ground cinnamon.
Aquafaba Whipped Cream In a
medium bowl combine ¼ cup aquafaba
(liquid from canned no-salt-added
chickpeas), 1 Tbsp. pure maple syrup,
and 1 tsp. pure vanilla extract. Beat
with a mixer on medium to high until
foamy. Continue beating on high about
5 minutes or until stiff peaks form (tips
stand straight).
F O R K S O V E R K N I V E S .C O M 91
Cranberry-Orange
Bread Pudding
50 minutes l Makes 9 squares
Be sure to use a good chewy bread for
this pudding. It will hold up best and
look amazing.

1 cup unsweetened, unflavored

plant milk, such as almond, soy,
cashew, or rice
1 cup orange juice
1/2 cup Date Paste
2 Tbsp. flaxseed meal
2 Tbsp. white whole wheat flour
1 tsp. orange zest
1 tsp. ground cinnamon
1/2 tsp. ground ginger
8 oz. hearty 100% whole wheat
bread, cut into 3/4-inch cubes
1 cup fresh or frozen cranberries,
coarsely chopped
1 recipe Orange Sauce

1. Preheat oven to 350°F. In a large bowl

combine the first eight ingredients
(through ginger). Let rest 5 minutes. Add
bread cubes and cranberries; mix well.
Pour into an 8-inch square nonstick or
silicone baking pan.
2. Bake 25 to 30 minutes or until top is
golden-brown and firm to the touch.
Transfer to a wire rack; cool 10 minutes.
Spoon Orange Sauce over warm
pudding just before serving.
Date Paste In a bowl, cover 1 lb. whole
pitted dates with 1 cup hot water. Let
stand at room temperature 6 to 8 hours
or until most of the liquid is absorbed
(or chill overnight). Transfer to a food
processor. Process until completely
smooth. Store in an airtight container
and refrigerate up to 1 month.
Orange Sauce In a blender combine
half of a 12-oz. pkg. extra-firm light
silken tofu, 2 Tbsp. pure maple syrup,
½ tsp. orange zest, 1 Tbsp. orange juice,
½ tsp. pure vanilla extract, and a dash
sea salt. Cover and blend until smooth.
Add unsweetened, unflavored plant
milk, such as almond, soy, cashew, or
rice, 1 Tbsp. at a time, to reach drizzling
consistency. Refrigerate until ready
to serve.

92 F O R K S O V E R K N I V E S .C O M
Fall Fruit Trifle with
Pumpkin Gingerbread
1 hour 35 minutes l Makes 1 trifle
Now, this is a showpiece dessert for
your holiday table. For a simpler dessert,
make just the Roasted Fall Fruit and, if you
wish, top it with Vanilla Yogurt Cream.
4 Medjool dates, pitted
1 15-oz. can pumpkin
3/4 cup unsweetened, unflavored
plant milk, such as almond, soy,
cashew, or rice
1/4 cup blackstrap molasses
2 Tbsp. flaxseed meal
2 cups white whole wheat flour
2 tsp. pumpkin pie spice
2 tsp. regular or sodium-free
baking powder
1 tsp. sea salt
1 recipe Roasted Fall Fruit
1/2 cup pomegranate seeds
1 recipe Vanilla Yogurt Cream
1/4 cup chopped toasted pecans
1. Preheat oven to 350°F. Line an 8-inch
square baking pan with parchment paper
or use a silicone baking pan. Place dates in
a small bowl. Add boiling water to cover;
let stand 10 minutes. Drain well.
2. In a food processor or blender combine
soaked dates and the next four ingredients
(through flaxseed meal). Process until
smooth. Let rest 5 minutes.
3. In a large bowl combine the next four
ingredients (through salt). Add pumpkin
mixture to flour mixture and stir just until
moistened. Pour into the prepared pan,
spreading evenly.
4. Bake 30 to 40 minutes or until a
toothpick inserted in center comes out
clean. Cool completely in pan on a wire
rack. Cut gingerbread into 1-inch cubes.
Transfer to an airtight container; let stand
overnight.
5. To assemble trifle, place one-third of the
Roasted Fall Fruit and pomegranate seeds
in a large trifle dish or glass bowl. Top
with half of the gingerbread cubes and
half of the Vanilla Yogurt Cream. Repeat
layers; end with the remaining fruit and
pomegranate seeds. Sprinkle with pecans.
Serve within 30 minutes of assembly.
Roasted Fall Fruit Preheat oven to 400°F.
Line two 15�10-inch baking pans with
parchment paper or silicone baking mats.
In a large bowl combine 3 pears or quince,
cored and sliced; 3 apples or persimmons,
cored and sliced; 3 oranges, peeled and
sliced; and 6 fresh or dried figs, quartered.
In a small bowl stir together ¼ cup
each apple cider and pure maple syrup,
1 tsp. grated fresh ginger, ½ tsp. ground
cinnamon, 2 star anise, and ¼ tsp. sea
salt. Add to fruit; toss to coat. Divide fruit
between prepared pans. Roast 30 minutes
or until fruit is just tender and lightly
browned at edges. Let cool; remove star
anise. Fruit can be made 24 hours ahead
and refrigerated until ready to eat.
Vanilla Yogurt Cream In a large bowl
combine ½ cup aquafaba (liquid from
canned no-salt-added chickpeas), 2 Tbsp.
pure cane sugar, and 2 tsp. pure vanilla
extract. Beat with a mixer on medium to
high until foamy. Beat on high until stiff
peaks form (tips stand straight). Gently
fold in ⅓ cup vanilla-flavor soy yogurt.
Chill up to 3 hours or until ready to use.
Yogurt cream can hold up to 6 hours, but
you will need to beat again to form soft
peaks (tips curl) before serving.
 H OT TI P :

PLACING PLUMS
Start just inside the tart
edge and arrange plums,
working in a circle, so they
slightly overlap. Keep going
until you reach the center.

Plum Rosette Tarts
50 minutes l Makes 4 tarts
Rosy red plums will make the showiest
tarts. Slice them thinly so they are easier
to arrange in the tart pans.
1 cup regular rolled oats
2 Tbsp. flaxseed meal
2 Tbsp. no-salt-added almond
butter
1/4 tsp. sea salt
3 Tbsp. unsweetened, unflavored
plant milk, such as almond, soy,
cashew, or rice
4 fresh plums or persimmons,
halved, pitted, and sliced
(4 cups)
5 Tbsp. pure maple syrup
2 tsp. cornstarch
1 tsp. grated fresh ginger
1/2 tsp. lemon zest
1/4 tsp. ground cinnamon
1/4 cup pomegranate seeds
(optional)
1. Preheat oven to 400°F. In a food
processor combine the first four
ingredients (through salt). Pulse until
mixed. With processor running, slowly
add milk until mixture starts to cling
together and is slightly moistened.
Divide mixture into four portions. Press
portions onto the bottom and up sides
of four 4-inch tart pans. Place tart pans
on a baking sheet. Bake 8 minutes.
Remove crusts from oven and reduce
oven temperature to 350°F.
2. For plum sauce, in a small blender
or food processor combine 1 cup of
the sliced plums, 4 Tbsp. of the maple
syrup, and the next four ingredients
(through cinnamon). Cover and blend
until smooth. Set aside 3 Tbsp. of
the sauce.
3. Divide the remaining plum sauce
among the tart crusts, spreading evenly.
Arrange the remaining sliced plums
in concentric circles over sauce. Stir
together the reserved plum sauce and
the remaining 1 Tbsp. maple syrup.
Brush sauce mixture over plums.
4. Bake 25 minutes or until filling is
bubbly around edges and plums are
tender. Cool on a wire rack. Before
serving, sprinkle with pomegranate
seeds, if desired.
Apple Pie Bars
2 hours 15 minutes l Makes 9 bars
These flavorful crisp-style bars make
a homespun dessert that’s best eaten
with a fork.
6 medium apples, peeled, cored,
and chopped (6 cups)
1/2 cup apple cider or juice
1/4 cup pure maple syrup
1 Tbsp. lemon juice
2 tsp. cornstarch
1 tsp. ground cinnamon
2 cups regular rolled oats
1/2 cup white whole wheat flour
3 Tbsp. flaxseed meal
3 Tbsp. tahini
1/4 tsp. sea salt
1/4 cup unsweetened, unflavored
plant milk, such as almond, soy,
cashew, or rice
2 Tbsp. chopped walnuts
1 recipe Cider Caramel Sauce
1. Preheat oven to 375°F. Line a 9-inch
square baking pan with parchment
paper or use a silicone baking pan.
2. For filling, in a large saucepan
combine apples and cider. Bring to
boiling; reduce heat. Cover and simmer
5 minutes, stirring occasionally. Add
maple syrup, lemon juice, cornstarch,
and cinnamon. Cook and stir over
medium until thickened and bubbly.
Remove from heat.
3. In a food processor combine
1 1/2 cups of the oats and the next four
ingredients (through salt). Pulse until
mixed. With processor running, add milk
until mixture starts to cling together and
is slightly moistened. Transfer 1/2 cup of
the mixture to a small bowl. For crust,
press remaining mixture into bottom
of prepared pan. For topping, add the
remaining 1/2 cup oats and the walnuts
to mixture in bowl; toss. Spoon apple
filling over crust. Crumble topping over
apple filling.
4. Bake 40 minutes or until bubbly
around edges. Cool at least 30 minutes.
Cut into bars. Serve bars with Cider
Caramel Sauce.
Cider Caramel Sauce Place 6 pitted
Medjool dates in a small bowl; add
boiling water to cover and let stand
15 minutes. Drain well. In a small food
processor combine dates, 41/2 tsp.
lemon juice, and 1 1/2 tsp. ground
cinnamon. Process until smooth.
Gradually add ¾ cup apple cider until
sauce is pourable.
F O R K S O V E R K N I V E S .C O M 95
 Kitchen Tricks

GREAT

Forks Over Knives® (ISSN 2474-6592), Fall 2020. Forks Over Knives is published quarterly in March, June, September, and December by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023.
STEAKS
There’s nothing easier
than roasting veggie
steaks for a hearty
entrée. Here are three
of our favorites.
Any vegetable that’s large enough to cut into ¾- to
1-inch-thick steaks and sturdy enough to stand up
to high oven heat can be turned into a veggie steak.
Sprinkle slabs with a spice or salt-free seasoning
blend (steak, jerk, taco, barbecue, Cajun, chili
powder) or brush with a flavorful condiment
(miso, tahini, mustard, vinegar), and roast until
golden-brown and fork-tender. Serve steakhouse-
style with a baked potato and big tossed salad. For
extra oomph, drizzle with a favorite sauce (see
opposite and page 55 for ideas) or garnish with
chopped fresh herbs.

—Mary Margaret Chappell

© Forks Over Knives 2020. All rights reserved. Printed in the U.S.A.

Cauliflower Steaks Cabbage Steaks Butternut Steaks

Shop Look for cauliflower with crisp
outer leaves and densely packed florets.
Prep Pull off outer leaves and slice off
stem to make a flat base. Trim two sides flat.
Slice head lengthwise through the core into
¾- to 1-inch-thick slabs. Season slabs on
both sides as desired.
Shop Look for tight, compact heads
that feel heavy for their size.
Prep Starting with a whole cabbage,
remove any loose outer leaves. Trim two
sides flat. Slice head lengthwise through
the core into ¾- to 1-inch-thick slabs.
Season slabs on both sides as desired.
Shop Choose a large 2-lb. squash with a
long neck. You’ll only use the neck for steaks.
Save the base for future use.
Prep No need to peel. Slice squash crosswise
to separate neck from base; trim stem. Trim two
sides of neck flat. Slice lengthwise into ¾- to
1-inch-thick slabs. Season both sides as desired.

Roast Arrange on a baking sheet lined Roast Arrange on a baking sheet Roast Arrange on a baking sheet lined with
with parchment paper or on a silicone lined with parchment paper or on a parchment paper or on a silicone baking mat.
baking mat. Roast 40–50 minutes at 400°F, silicone baking mat. Roast 20–25 minutes Roast 40–50 minutes at 400°F, flipping slabs
flipping slabs halfway through. at 400°F, flipping slabs halfway through. halfway through.

96 F O R K S O V E R K N I V E S .C O M
RECIPE
BREADS Potato Gnocchi with

GREAT
Cheesy Crackers ................. 52 Mushrooms and Greens .. 88
G F Chocolate Chip-Coconut GF Pumpkin Risotto with

INDEX STEAKS
Pancakes .......................... 76 Mushrooms ...................... 87
G F Corn Tortillas .......................48 Roasted Veggie Bowls with
Garlic-Jalapeño Naan .......... 53 Garlic Mashed Potatoes .... 57

G F = GLUTEN-FREE
Potato Bread........................ 47
Sweet Potato Bread............. 72
Sweet Potato Dinner Rolls....51
GF
GF
GF
Rustic Vegetable Pot Pie ..... 75
Sweet Potato Hash .............. 72
Thai Basil Eggplant ..............34
SAUCES
pictured on page 96
Whole Wheat Flour Thai Buddha Bowls .............36
Tortillas .............................49 GF Twice-Baked Sweets with
Whole Wheat Sandwich Mango and Bean Salsa .... 73
MAPLE-BALSAMIC
Thins .................................50 GF Veggie Steaks......................96

CONDIMENTS, PIZZAS & SANDWICHES In a medium bowl whisk

DRESSINGS & SAUCES All-Things Thanksgiving together ¼ cup balsamic
GF Aquafaba Whipped Cream...91 Wraps ................................ 73 vinegar, 2 Tbsp. pure
Barbecue Sauce .................. 55 Green Curry Thai Pizza........ 37 maple syrup, and 4 tsp.
GF Cider Caramel Sauce .......... 95 GF Polenta Pizzas with Garden stone ground mustard.
GF Date Paste ........................... 92 Vegetables ........................80
Place in an airtight
container. Cover and
Mushroom Gravy ................. 45 Shredded Portobello
refrigerate up to 5 days.
GF Orange Sauce ..................... 92 Mushroom Sandwiches ....86
Queso Sauce ....................... 55
GF Roasted Red Pepper SALADS
Sauce ................................ 78 Morel Mushroom and Apple CHIMICHURRI
GF Sweet Potato-Banana Salad ................................84
Butter ................................ 72 Shaved Brussels Sprout
In a food processor
GF Tahini Sauce ........................ 55 Slaw ................................. 65
combine ½ cup lightly
GF Vanilla Yogurt Cream ..........93 GF Southern-Style Coleslaw .... 65 packed fresh parsley
GF Spicy Collard Slaw ..............64 leaves; 2 Tbsp. lightly
DESSERTS Sushi Slaw ...........................64 packed fresh oregano
Apple Pie Bars ..................... 95 Waldorf Salad Slaw .............64 leaves; and 3 cloves
Cranberry-Orange Bread Winter Greens and garlic, chopped. Cover
Pudding ............................ 92 Pomegranate Salad .......... 45 and pulse until chopped.
Cranberry-Pear Crumble Add 3 Tbsp. aquafaba
Pie ..................................... 45 SOUPS & STEWS (liquid from canned
Fall Fruit Trifle with Pumpkin GF African Peanut Stew............ 77 chickpeas) or water,
Gingerbread .....................93 Butternut Squash and 1 Tbsp. white wine
Gingerbread Loaf with Red Bean Stew .................44 vinegar, and ⅛ tsp.
Poached Pears ...................91 Creamy Vegetable Ramen .. 27 crushed red pepper
Plum Rosette Tarts ..............95 GF Hearty Purple Cabbage (optional). Pulse until
G F Roasted Fall Fruit.................93 Soup ................................. 28 smooth. Season to taste
GF Instant Pot Lentil and Rice with salt. Place in an
MAIN DISHES Soup ................................. 29 airtight container. Cover
and refrigerate up to
GF Baked Mushroom Polenta Jackfruit Chowder ...............31
3 days.
Bowls ................................. 86 GF Roasted Cauliflower and
Barbecue Jackfruit Bowls Sweet Potato Soup ........... 72
with Texas Toast ...............60 GF Tempeh Chili .......................30
GF Burrito Baked Potatoes ......... 81
CURRY-HUMMUS
GF Butter Bean, Fennel, and STARTERS & SIDES
Orange Bowls ................... 59 Delicata with Bloody Mary In a blender combine
Cauliflower and Potato Beans and Tomato .............. 9 ½ cup reduced-sodium
Red Curry.......................... 35 Delicata with Harvest tomato juice; ¼ cup oil-free
GF Easy Thai Noodles ............... 79 Stuffing ............................... 8 hummus; 2 Tbsp. nutritional
Korean Rice and Bean Delicata with Orzotto yeast; 2 Tbsp. lemon juice;
Bowls ............................... 58 and Kale .............................. 9 1 Tbsp. toasted sesame
GF Mac and Cheese with Delicata with Roasted Grapes seeds; 1½ tsp. curry
Roasted Veggies .................61 and Brussels Sprouts .......... 9 powder; and 2 cloves garlic,
GF Millet-Stuffed Chard Rolls ... 78 Delicata with Three Sisters smashed. Cover and blend
until smooth. Add water,
Mushroom-Lentil Grain Succotash ........................... 9
1 Tbsp. at a time, as needed
Bowls ............................... 85 GF Roasted Root Vegetable
to reach drizzling
Mushroom Stroganoff with Medley ..............................44
consistency. Place in an
Wheatballs ........................ 45 GF Sweet Potato Gratin ............ 72 airtight container. Cover
GF Niçoise Bowls ...................... 56 and refrigerate up to 5 days.
GF Pad Thai with Tofu ............... 33