Forks Over Knives Fall 2018

The fall season means the arrival of crisper air, the coziness of shorter days, and the time of year when comfort food is, well, even more comforting. Growing up in Staten Island, New York, I’d play hours of touch football on the street with friends, and each night included time spent with family over a delicious meal (think warm soups, apple pie, and pizza). These were some of my favorite times as a kid, and decades later, I still love this season for how friends, family, and food seem to merge so easily. We’ve designed our first fall issue with an eye on healthy comfort foods for you and your loved ones—and we’ve included a plant-based Thanksgiving feast to top it off. We want palate-pleasing, nourishing meals to be a given as…

WHOLE-FOOD, PLANT-BASED BASICS 1 PUT STARCHES AND FRUITS AT THE CENTER OF YOUR PLATE. Enjoy nonstarchy and leafy veggies in generous amounts, but look to carbohydrate-rich whole grains, beans, fruits, and starchy vegetables to provide enough calories to get you through your day. 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 you’ll get a sense of how much to eat to stay satiated. 3 FOCUS ON PLEASURE. The best whole plant foods are the ones you enjoy enough to stay on a healthy path. So have that veggie chili, whole grain pasta, tacos, mashed potatoes, and whatever else…

Alona Pulde, MD, and Matthew Lederman, MD Drs. Pulde and Lederman created the medical program used in the Forks Over Knives documentary and all Whole Foods Market Medical & Wellness centers. They also co-authored The New York Times best-selling The Forks Over Knives Plan and The Whole Foods Diet: The Lifesaving Plan for Health and Longevity. Shivam Joshi, MD Dr. Joshi is a board-certified internal medicine physician with an interest in plant-based health, evolutionary diets, and plant-based diets in kidney disease. He currently works at the NYU School of Medicine. He received his BS from Duke University and his MD from the University of Miami. Darshana Thacker Darshana Thacker is chef and culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, Darshana is the author of the new Forks Over…

WHAT'S IN SEASON APPLES: EVERYTHING YOU NEED TO KNOW TO MAKE THE MOST OF THE AUTUMN FAVORITE. AN APPLE A DAY …There’s a lot of truth to the old adage, thanks to an apple’s high fiber content (4.4 grams in a typical apple). More than half the fiber is in the peel, so leave the peeler in the drawer. AUTUMN HARVEST The North American apple harvest starts in August and goes through November, meaning apples are at their just-picked best in fall and early winter. BE PICKY Select unblemished apples that feel firm when gently squeezed. A waxy feel may come from the fruits’ natural ‘bloom’ or a food-grade wax coating that’s applied to seal in color and freshness after the fruit has been washed. Give new and heirloom varieties a try; with over…

1 Look for 100 percent whole wheat or other whole grains. “Wheat flour” is code for white flour, so make sure any flour on the ingredient list includes the word “whole.” Hot tip: A wholesome slice will pack at least 3 grams of fiber. 2 Choose vegan and oil-free. Check the ingredient list for added oil, whey (a milk protein), and eggs. 3 Product picks: A few oil-free vegan breads we like: Ezekiel 4:9 Bread, Food for Life 7 Sprouted Grains, Alvarado St. Bakery Sprouted No Salt Added Multigrain Bread, and Alvarado St. Bakery Sprouted Flax Seed Bread.…

Made from yeast cultures that have been deactivated and dried into tiny granules or flakes, melt-in-your-mouth nutritional yeast has a rich, fermented, cheesy flavor that’s perfect on everything from popcorn to pasta. Once billed as a protein and vitamin supplement (hence the name), the savory sprinkle has gone mainstream, with well-known natural food companies like Bob’s Red Mill and Bragg marketing their own brands alongside the old standard, Red Star. In addition to substituting nutritional yeast anywhere you’d use grated cheese, you can use 1 to 2 tablespoons (or more) to: → Season stews and casseroles → Turn blended cashews or beans into “cheese” spread → Flavor homemade kale chips → Add a creamy element to salad dressings → Give baked goods a buttery flavor…