Forks Over Knives

I love the sense of renewal that comes with the arrival of spring: new gardening projects, fresh excitement at the farmers market, sunny weekend brunches, and, of course, Earth Day. If you’re reading this magazine, you likely already know that moving away from animal-based foods is the single most impactful step you can take to reduce your environmental footprint. If you follow the whole-food, plant-based diet that Forks Over Knives champions, the news is even better: A large-scale British study published last August in Proceedings of the National Academy of Sciences found that highly processed foods, even if they’re plant-based, tend to put more strain on the environment than whole or minimally processed foods. In other words, what’s good for you is also good for the planet. That’s something to celebrate this…

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 calories to power 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…

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…

WILL BULSIEWICZ, MD, MSCI Based in South Carolina, Bulsiewicz is a board-certified gastroenterologist, a trained epidemiologist, and an internationally recognized expert on gut health and digestive diseases. He is the author of the books Fiber Fueled and The Fiber Fueled Cookbook and more than 20 scientific papers. “Ask the Experts,” page 16 HANNAH CHE Che is a chef, writer, and photographer, and the author of the cookbook The Vegan Chinese Kitchen. Her food is informed by tradition and inspired by seasonal produce and her cross-cultural heritage. She is currently based in Portland, Oregon. “Take a Bao,” page 64 DAN MAREK Marek is a chef and an instructor for Forks Over Knives online cooking courses (rouxbe.com). He has more than 16 years of experience in the plant-based culinary space, from developing recipes to teaching at culinary schools. He…

THE ONLY NATURAL CLEANER RECIPE YOU NEED Detox your spring cleaning routine with a DIY cleaner made from a powerhouse pantry staple: distilled white vinegar. Mixed with water and optional natural scent enhancers, this easy recipe (below left) is great at removing grime, grease, and odor around the kitchen. The vinegar base contains 5% acetic acid, a natural cleaner and mild disinfectant that kills common foodborne bacteria such as E. coli, Salmonella, and Listeria. Apart from being environmentally friendly, inexpensive, and pleasant on the nose, a homemade vinegar cleaner doesn’t require the same safety precautions as strong chemical-based cleaners that can irritate your skin, eyes, and airways. Just keep in mind that vinegar isn’t enough to eliminate COVID-19 or other cold-causing viruses, so we recommend using a stronger commercial disinfectant for more…

COLOR WOW Those bright carrots making a splash on spring produce displays aren’t new varieties. The surprising shades date back over a thousand years to when carrots were first cultivated. It wasn’t until the 17th century that hybridization led to the distinctive orange color that dominates the carrot market to this day. The color-saturated evolution also ensured we got carrots with more beta-carotene, the phytonutrient the body converts to vitamin A. GOT CARROT TOPS? Don’t discard, but do remove them as soon as possible. Carrot greens continue to draw moisture and nutrients from the carrots, which can make them go limp and dry out faster. Pluck the tender leaves from the carrot tops, then use them the way you would fresh parsley or basil in pestos, dressings, soups, and stews. You…