Forks Over Knives Quick & Easy Plant-Based 2022

For anyone interested in eating healthier, having a handful of tried-and-true quick recipes can make all the difference. This special issue was built to help you discover some new go-tos. Every recipe in this collection can be made in 30 minutes or less, and some, such as in “15-Minute Sides” on page 94, come together even faster. The same goes for the ultimate healthy dessert, which you can learn about in “Nice Cream Sensations” on page 92. To save time without cutting corners on nutrition, many of the recipes in this issue call for precooked rice or other whole grains, which you can buy at the store or cook in a big batch on the weekend to freeze for future use. When shopping for precooked whole grains, check not just the…

WHAT IS A WHOLE-FOOD, PLANT-BASED DIET? “Whole food” describes natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients. “Plant-based” means food that comes from plants and doesn’t include animal ingredients such as meat, fish, milk, and eggs. A whole-food, plant-based diet lets you meet your nutritional needs by focusing on natural, minimally processed plant foods. WHAT IT ISN’T: VEGGIES ONLY While leafy vegetables are an important part of a whole-food, plant-based diet, they don’t contain enough calories to sustain you. Consider that you would need to eat almost 16 pounds of cooked kale to get 2,000 calories! Not eating enough calories leads to decreased energy levels, feelings of deprivation, cravings, and even binges. THE TOP 3 BENEFITS OF A WFPB DIET There are several major benefits to whole-food, plant-based…

FRUITS: Any type of fruit, including apples, bananas, citrus fruits, grapes, and strawberries. VEGETABLES: Plenty of veggies, including collards, corn, kale, lettuce, peas, peppers, and spinach. WHOLE GRAINS: Grains, cereals, and other starches in their whole form, such as barley, brown rice, millet, oats, quinoa, and wheat berries. Even popcorn is a whole grain. TUBERS: Root vegetables like cassava (aka yuca), potatoes, sweet potatoes, yams. LEGUMES: Beans of any kind, plus lentils, pulses, and similar ingredients. There are plenty of other foods you can also enjoy, including avocados, nuts, seeds, tempeh, tofu, whole grain flours and breads, and plant-based milks. However, we recommend eating these foods in moderation, because they are more calorie-dense and can contribute to weight gain.…

1. LEVEL UP YOUR GRAIN GAME Whether you’re creating a veggie-packed grain bowl or spooning some spicy curry over a bed of brown rice, it’s handy to have your grains precooked and ready to eat. To save time on weeknights, make a big batch on the weekend and freeze the grains in 1 ½-cup portions to use throughout the week. If you’re super short on time, you can purchase precooked frozen or shelf-stable packs of brown rice to pop in the microwave. THE FASTEST-COOKING WHOLE GRAINS Bulgur ................10–12 min. Quinoa ............... 12–15 min. Amaranth ........15–20 min. Millet ....................... 20 min. Teff ........................... 20 min. 2. PREP AND FREEZE FLAVOR ENHANCERS Chopping aromatics for every dish you cook adds a lot of time in the kitchen. Luckily, flavor enhancers like garlic, ginger, onion, citrus zest, and fresh herbs stay good…

recipe on page 10 CHIPOTLE BARBECUE SAUCE 15 minutes l Makes 2½ cups Commercial barbecue sauces are tasty, but they are often too high in added sugar and salt. ½ cup grape juice or apple juice½ cup tomato paste¼ cup white wine vinegar¼ cup pure cane sugar or date paste2 Tbsp. garlic powder2 Tbsp. onion powder1 Tbsp. arrowroot powder1½ tsp. smoked paprika½ tsp. dried celery stalk,* crushed (optional)½ of a chipotle chile in adobo sauce, finely chopped Pinch dry mustard 1. In a medium saucepan stir together all ingredients and 1½ cups water. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes to blend flavors. Use as is or strain for a smoother sauce. Store in an airtight container in the refrigerator up to 1 week or freeze up to 1 month. *Tip Dried celery stalk…

CLASSIC LIGHT HUMMUS 10 minutes l Makes 1 cup Lower in fat than most hummus recipes, this version uses a single tablespoon of tahini to give the spread its signature sesame richness and roasty flavor. 1 15-oz. can chickpeas, rinsed and drained (1½ cups)2 Tbsp. lime juice1 Tbsp. tahini1 small clove garlic, peeled Sea salt and freshly ground black pepper, to taste1 Tbsp. finely chopped fresh parsley (optional) 1. In a blender or food processor combine the first four ingredients (through garlic) and ⅓ cup water. Cover and blend until smooth. Season with salt and pepper. If you like, add parsley; cover and pulse just until combined. Transfer to an airtight container and chill until ready to serve. From Darshana Thacker Wendel EMERALD HUMMUS WITH FRESH HERBS 10 minutes l Makes 1½ cups A handful of spinach gives…