Forks Over Knives Winter 2021

The humble bean is one of the most satisfying and versatile foods in the plant-based kitchen. It’s also the food most identified with longevity. Dan Buettner, author of The Blue Zones, which profiles the five regions in the world where people live longest, puts it this way: “If you’re eating about a cup of beans a day, it’s probably worth an extra four years of life expectancy.” In “3 Hearty Meals That Start with a Simple Pot of Beans” on page 70, you’ll see how a pot of beans prepped in your multicooker at the week’s start can be hacked into three different meals—Bean and Sweet Potato Enchiladas, Cilantro Ranch Bean Salad, and Bean Gorditas—to enjoy through the week. We’ve also got you covered during these chilly months with soups and stews…

WHAT TO EAT ON A WFPB DIET LOAD UP ON THESE Fruits (bananas, blueberries, oranges, strawberries) Vegetables (broccoli, carrots, cauliflower, kale, lettuce) Tubers and starchy vegetables (corn, green peas, potatoes, winter squash) Whole grains (barley, brown rice, millet, oats, quinoa, wheat berries) Legumes (black beans, chickpeas, lentils, pinto beans) ENJOY IN MODERATION Plant-based milks (almond, cashew, hemp, oat, rice, soy) Tofu and tempeh Whole grain flours and breads Whole nuts and seeds, nut/seed butters (almond butter, pumpkin seeds, tahini, walnuts) AVOID OR MINIMIZE Bleached flours, white bread, and white pasta Dairy products Eggs Meat, poultry, and seafood Oils Refined sweeteners White rice For a more detailed primer on the FOK diet, visit forksoverknives.com/what-to-eat LASTING CHANGE: 5 KEYS TO SUCCESS 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…

DARSHANA THACKER Thacker is chef and culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she 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 best-selling book The Forks Over Knives Plan. CYRUS KHAMBATTA, PHD, AND ROBBY BARBARO, MPH Khambatta and Barbaro are the co-founders of Mastering Diabetes, a coaching program that reverses insulin resistance via low-fat, whole-food, plant-based nutrition, and the authors of the best-selling Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. MICHAEL GREGER, MD, FACLM Greger is a physician and author of The New York Times best-selling books How Not to Die and How Not to…

JUST ADD BROTH Want to ramp up the flavor in your oil-free cooking? Look no further than a simple box of low-sodium vegetable broth—or follow our handy guide on page 96 to make your own broth from scratch. Here are some of the best ways to use it to add oomph to your meals. 1. Make it your sauté go-to: Oil-free recipes routinely employ the “water sauté” method to keep vegetables and other foods from sticking to the pan as they cook. You can also use broth for this! Keep a box in the fridge and have it at arm’s length anytime you’re cooking on the stove. 2. Add a splash to your mash. Traditional mashed potatoes call for milk and butter. Veggie broth adds silky texture and herb-infused flavor—without all the fat. 3.…

ANCIENT GREEN Cultivated since at least Greek and Roman times, kale is a cruciferous vegetable that has remained unchanged for thousands of years. It continues to grow on stalks, unlike its cousins cauliflower and broccoli, which have been bred to form tight heads or florets. SHOP SMART Look for bunches or bags of perky, dry-looking leaves with no signs of wilting or browning. Avoid kale that looks tough or leathery—it will be. Save tender baby kale for salads and raw recipes. GIVE IT A SPIN Use a salad spinner to wash and dry kale. Fill the bowl with water, swish the leaves around to remove grit, then spin dry. Excess moisture can cause spoilage when kale is stored. PREP AHEAD Whether whole or chopped, washed and dried kale will keep for three to…

1 TOFU CAPRESE Blend 1 cup firm tofu with 2 Tbsp. nutritional yeast and 1 tsp. onion powder. Spread dough with oil-free marinara sauce, then dot with tofu mixture and halved cherry tomatoes. Bake, then garnish with fresh basil leaves. 2 SHAVED VEGETABLE Spread dough with 1 cup prepared hummus (any flavor). Top with 3 cups vegetable-peeler-shaved raw carrots, parsnips, beets, zucchini, asparagus, and/or yellow squash. Bake, then sprinkle with freshly ground black pepper and 1 Tbsp. capers. 3 ARTICHOKE PESTO Blend 1 cup artichoke hearts with ¼ cup parsley leaves, 4 pitted green olives, 1 clove garlic, and ½ tsp. lemon juice. Spread over dough and top with steamed cauliflower florets and thinly sliced red onion. Bake, then sprinkle with crushed red pepper. 4 SPINACH AND SQUASH Blend 1 cup spinach that’s been steamed, drained, and…