Forks Over Knives Summer 2020

Enjoy! We’ve been living through tough times. Our country, our world, has experienced pain and challenges not many could have imagined only a few short months ago. It may be cliché, but we are all in this together. I’m confident we will get through it together as well. Through thick and thin, Forks Over Knives remains committed to making healthy eating easy and accessible. With so many of you eating at home and thinking about self-care at this time, we want to be the rock you can rely on for delicious plant-based recipes, reliable nutrition information, and inspiring stories. As always, the pages of this magazine are filled with flavorful, comforting recipes, including farmers market-inspired breakfasts (page 26), dinner-worthy waffles (page 82), and incredible strawberry desserts (page 88). We hope the recipes…

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 the spot. 4…

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 book 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 book The Forks Over Knives Plan and the book The Whole Foods Diet: The Lifesaving Plan for Health and Longevity. Shivam Joshi, MD Dr. Joshi is a board-certified internal medicine physician at NYC Health + Hospitals/Bellevue in New…

10 TIPS FOR MAXIMUM WEIGHT LOSS Most people lose weight easily on a wholefood, plant-based diet. But if you’ve made the switch and aren’t seeing the results you’re hoping for, follow these tried-and-true tips from Jeff Novick, MS, RDN, plant-based nutrition expert and lecturer at the McDougall Program in Santa Rosa, California. 1. Start each meal with a soup and/or salad and/or fruit. 2. Follow the 50/50 plate method for your meals: Fill half your plate (by visual volume) with nonstarchy vegetables and the other half with minimally processed starches. Choose fruit for dessert. 3. Greatly reduce or eliminate added sugars and added salts—this includes gourmet sugars and salts too. 4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). 5. Eliminate all higher-fat plant foods, such as nuts, seeds, avocados, tofu, and other soy foods. 6.…

SUMMER’S BEST While available year-round, cucumbers peak in the summertime. Their high water content and abundant phytonutrients make them great for hydrating during the year’s hottest days. SHOP SMART Select firm, bright cucumbers with no signs of shriveling. Standard supermarket varieties may have a food-grade wax coating that helps them retain moisture and freshness. If you prefer, check your local farmers market for a range of cukes au naturel. BITTER TRUTH Have a sensitive stomach? Seek out “burpless” cucumbers that produce little or no cucurbitacin, a bitter-tasting substance that wards off pests on the vine but may trigger indigestion. STORAGE 101 Cucumbers will stay fresh for several days if kept tightly wrapped in the warmest part of your fridge. (Extreme cold makes them mushy.) PICKLES, PLEASE! For simple quick pickles, thinly slice cucumbers and…

FARMERS MARKET Thread 1½-inch-thick rounds of corn on the cob, zucchini chunks, red onion slices, and peach slices onto skewers. Grill, uncovered, over medium 10 to 12 minutes or until browned and tender. Sprinkle with lemon or lime juice and torn cilantro or basil. SPROUTS AND SPUDS Parboil baby potatoes 10 minutes and Brussels sprouts 2 minutes. Thread whole potatoes, halved Brussels sprouts, and whole or halved white mushrooms onto skewers. Grill, uncovered, over medium 4 to 5 minutes per side. Serve with a sauce made of equal parts apple juice and grainy mustard. TUTTI-FRUTTI Thread whole strawberries, firm banana slices, pineapple cubes, and peeled kiwi halves onto skewers. Grill on a nonstick grill or grill liner, uncovered, over medium 3 to 4 minutes per side. If desired, sprinkle with ground cinnamon. ASPARAGUSLOVERS Thread medium-thick whole (or…