Food & Wine
Forks Over Knives

Forks Over Knives Spring 2020

Forks Over Knives, a feature film released in 2011, helped launch the concept of a whole-food, plant-based lifestyle as a path to vibrant health and wellness. This all-new special issue, How to Eat Plant-Based, is the ultimate beginner’s guide to plant-based eating. Whether you’re ready to jump in or still thinking about adopting a whole-food, plant-based diet, you’ll learn how to take charge of your health via what you put on your plate. A WFPB diet is not about deprivation; rather, it’s about enjoying healthier versions of foods you already love. Let our tips, tricks, delicious recipes, and real-life success stories inspire you to make plant-based eating your way of life!

United States
Meredith Corporation
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in this issue

1 min.
signs of spring signs of spring

There’s nothing like spring at the farmers market. In some parts of the country, markets are finally reopening after a long winter break. But even here in Southern California, where outdoor markets are buzzing year-round, the excitement is palpable as shoppers take in the colors and scents of rainbow carrots, delicate baby greens, fresh herbs, and perfect strawberries. The recipes in this issue of Forks Over Knives celebrate all the best flavors of the season—whether you buy your produce at an outdoor market or your local grocery store. “Veggie Breakfasts” on page 42 offers some fresh ideas for a savory morning meal. “Blueberries” on page 32 features both classic and unexpected ways you can cook with the fruit favorite, including mini dessert tarts and nice cream, salsa, and even chili. And…

1 min.
the fok diet explained

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 veggie chili, whole grain pasta, tacos, mashed potatoes, or whatever else hits…

1 min.
what to eat

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 milks) 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…

1 min.

Darshana Thacker Darshana is chef and culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, Darshana is the author of the Forks Over Knives: Flavor! cookbook, recipe author for Forks Over Knives Family, and recipe contributor to the New York Times best-selling The Forks Over Knives Plan. Alona Pulde, MD, and Matthew Lederman, MD Drs. Pulde and Lederman created the medical program used in the Forks Over Knives documentary, at all Whole Foods Market Medical & Wellness centers, and most recently at kinectin.com. They also coauthored the New York Times best-selling The Forks Over Knives Plan and The Whole Foods Diet. Michelle McMacken, MD Dr. McMacken is a physician and assistant professor of medicine at New York University School of Medicine. She directs the Adult Weight Management Program and Plant-Based…

3 min.
the feed

COOLING THE FIRE INSIDE If you’re eating meat, cheese, and highly processed foods, chances are you have elevated levels of inflammation in your body. While short-term inflammation (such as after an injury) is normal and necessary, inflammation that lasts for months or years is not. Chronic inflammation has been linked to the development of atherosclerosis, heart attacks, strokes, diabetes, and autoimmune diseases, among other conditions. In contrast, plant-based diets are naturally anti-inflammatory because they are high in fiber, antioxidants, and other phytonutrients, and much lower in inflammatory triggers, such as saturated fat and endotoxins (toxins released from bacteria commonly found in animal foods). Studies have shown that people who adopt plant-based diets can dramatically lower their level of C-reactive protein (CRP), a marker of inflammation in the body. —Michelle McMacken, MD INFLAMMATION 101 Acute inflammation…

2 min.
5 ways to top spaghetti squash

CAULIFLOWER ALFREDO Steam or roast 4 cups cauliflower florets. In a blender combine 3 cups florets with 1 clove minced garlic; 1 Tbsp. nutritional yeast; and 2 to 3 Tbsp. unsweetened, unflavored plant milk. Blend until smooth. Divide sauce, the remaining 1 cup cooked florets, and 1 cup cooked peas among 4 cooked spaghetti squash halves. Top with chopped walnuts. KALE ARRABBIATA In a large covered saucepan simmer 2 cups oil-free marinara sauce, 1½ cups chopped kale, 1½ cups drained canned chickpeas, 1 clove minced garlic, ½ tsp. dried oregano, and ½ tsp. crushed red pepper 5 minutes or until kale is wilted. Divide the sauce among 4 cooked spaghetti squash halves and sprinkle with nutritional yeast. MUSHROOM STROGANOFF In a large covered skillet simmer 12 oz. sliced fresh mushrooms, 1 cup chopped onion, ½…