Sneak Peeks from FOK Family

Thank you for your interest in our newest book.

Here are 3 sneak peek recipes, just for you.

Spiced Sweet Chinese Noodles in Chocolate Chip

Potato Tacos Ginger Garlic Sauce Coconut Pancakes
Spiced Sweet Potato
Tacos
These are a favorite of my friend Judy Micklewright’s six-year-old daughter, Becky, who
could not stop eating them the first time I served them to her. The potato wedges make
it easier to keep the stuffing in the tacos. —Darshana Thacker
INGREDIENTS
1 very large sweet potato (about 1 pound)
1/2 small red onion, cut into ¼-inch dice (1/2 cup)
2 small garlic cloves, minced (about 1 teaspoon)
1 (15-ounce) can pinto or black beans, rinsed and
drained (about 1½ cups)
½ cup frozen sweet corn kernels, rinsed
½ teaspoon ground cumin
½ teaspoon groun ancho chile, or to taste
Sea salt
12 to 16 corn tortillas
1 ripe Hass avocado, pitted and peeled
2 Roma (plum) tomatoes, cored and cut into ¼-inch
dice (about 1 cup)
3 scallions, white and green parts, thinly sliced
(about 3/4 cup)
1/4 cup finely chopped fresh cilantro
2 tablespoons fresh lime juice (from 1 lime)
Makes 12 to 16 tacos
Ready in 35 minutes
INSTRUCTIONS
1. Cut the sweet potato lengthwise into 1/2 to 3/4-inch thick sticks.
2. Place a steamer basket in a sauté pan, and add 1 to 2 inches of water to the pan.
Cover and bring to a simmer. Place the sweet potato wedges in the steamer,
cover, and steam until the sweet potato is cooked through but not too soft, 7 to
10 minutes, making sure not to overcook. Remove the sweet potato from the
pot and set aside.
3. In a large skillet, place the onion, garlic, and 2 tablespoons water. Cover and
cook over low heat until the onion is translucent, about 10 minutes.
4. Add the reserved sweet potato, beans, corn, cumin, ancho chile, and salt to
taste. Gently fold to coat the sweet potato with the spices. Cook over
medium-low heat until heated through, 5 to 7 minutes. Remove from the heat.
5. Line a plate with a damp large, clean dish towel. Warm the tortillas one at a time
for about 20 seconds on each side in a dry skillet set over medium heat. Or, if
you have a gas stove, place a tortilla straight over the flame for a few seconds on
each side. As you heat the tortillas, stack them on the damp towel and cover the
tops of them with the towel to retain moisture.
6. Place the avocado in a small bowl and use a fork to gently mash it.
7. To form the taco, spread some avocado on half of each tortilla. Spoon some
beans and sweet potato on top, then add the tomato, scallions, and cilantro.
Drizzle with some lime juice. Fold each tortilla in half. Serve at once.
For more kid-friendly, whole-food, plant-based recipes,
check out Forks Over Knives Family
Chinese Noodles in
Ginger Garlic Sauce
This quick and flavorful dish can be made quicker still by using frozen veggies in place
of the fresh. Chow mein or lo mein Asian noodles are good here, but it’s great with any
other noodles, even spaghetti. —Darshana Thacker
INGREDIENTS
8 ounces dry lo mein or chow mein noodles, or any other type
of long whole-grain noodles
3 tablespoons arrowroot powder
¼ cup low-sodium soy sauce or tamari
2 tablespoons brown rice vinegar
1½ tablespoons grated fresh ginger
9 small garlic cloves minced (about 1½ tablespoons)
7 to 8 scallions, white and green parts, thinly sliced diagonally
into 1-inch-long strips (about 2 cups)
8 ounces button mushrooms, trimmed and sliced (about 3
cups)
1 large carrot, thinly sliced (about 1 cup)
1½ cups broccoli florets in ½-inch pieces (about 5 ounces)
2 baby bok choy, trimmed and cut into 1-inch pieces (about 3
cups)
2 tablespoons finely chopped fresh cilantro
2 tablespoons cashews, toasted and chopped (optional)
Makes about 7 cups
Ready in 25 minutes
INSTRUCTIONS
1. Bring a large pot of water to a boil. Cook the noodles according
to the package instructions. Drain, rinse with cold water if
necessary, and drain again.
2. Meanwhile, in a medium bowl, mix the arrowroot powder, soy
sauce, vinegar, and 1½ cups water until smooth. Set the slurry
aside.
3. In a large sauté pan, place the ginger, garlic, scallions, mush-
rooms, carrots, and ¼ cup water. Cover and cook over medium
heat until the vegetables are halfway cooked, about 5 minutes.
4. Add the broccoli and bok choy to the vegetables. Stir the
reserved slurry and add it to the pan. Cover and cook until all the
vegetables are crisp-tender and the sauce is slightly thickened,
about 5 minutes.
5. Add the noodles to the vegetables; toss until well combined. Heat
over medium-low if necessary to warm all the ingredients and
add a little water to loosen the sauce, if necessary. Garnish with
cilantro and cashews (if using) and serve hot.
For more kid-friendly, whole-food, plant-based recipes,
check out Forks Over Knives Family
Chocolate Chip
Coconut Pancakes Makes about 8 (4-inch) pancakes
Ready in 25 to 30 minutes

These pancakes are so simple and delicious, and they’re just as good for dessert as they
are for breakfast! Plus, they freeze really well, so you can make an extra batch and freeze
them. Use a large griddle so that you can cook three or four at a time. —Darshana Thacker

INGREDIENTS INSTRUCTIONS
1 tablespoon flaxseeds 1. Place the flaxseeds in a small saucepan with ½ cup water. Cook
1¼ cups buckwheat flour over medium heat until the mixture gets a little sticky and
¼ cup old-fashioned rolled oats appears stringy when it drips off a spoon, 3 to 4 minutes.
2 tablespoons unsweetened coconut flakes Immediately strain the mixture into a glass measuring cup and

1 tablespoon baking powder set aside. Discard the seeds.

Pinch of sea salt
1 cup unsweetened, unflavored plant milk
½ cup unsweetened applesauce
¼ cup pure maple syrup
1 teaspoon pure vanilla extract
/ cup grain-sweetened, vegan mini chocolate chips
13
Sliced bananas, for serving
Storage: Place cooked pancakes in an airtight container
and refrigerate for up to 5 days or freeze for up to 1
month. Reheat pancakes in a 350°F oven for 15 minutes
for refrigerated pancakes and 25 minutes if frozen.
2. In a large bowl, whisk together the buckwheat flour, oats, coconut
flakes, baking powder, and salt.
3. In a medium bowl, whisk together the milk, applesauce, maple
syrup, vanilla, and 2 tablespoons of the reserved flax water.
4. Add the liquid mixture to the dry mix and stir together to blend;
the batter will be thick. Stir in the chocolate chips.
5. Heat a nonstick griddle over medium-low heat. Pour 1/3 cup batter
for each pancake onto the griddle and spread gently. Cook for 6
to 8 minutes, until the pancakes look slightly dry on top, are
lightly browned on the bottom, and release easily from the pan.
Flip and cook for about 5 minutes on the other side.
6. Repeat for the remaining batter, wiping off the griddle between
batches. Serve hot with sliced bananas.

For more kid-friendly, whole-food, plant-based recipes,

check out Forks Over Knives Family
Get More Family-Friendly Recipes!

A Book for Raising

Healthy, Happy Kids

From New York Times bestselling

authors Dr. Alona Pulde and Dr.
Matthew Lederman comes a
complete guide to a whole-food,
plant-based lifestyle for your entire
family, with more than 125 delicious
kid-friendly recipes and tips for
raising a whole-foods-loving child in
a junk-food-laden world.

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