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WHOLE-FOOD, PLANT-BASED LIFESTYLE

TASTY RECIPES

FRESH CRISP & JUICY PLANT-BASED ®

RECIPES

Perfect Picnic Salads Fruity Summer Sauces & Spreads GRILLED MELON AND BLACK BEAN TOSTADAS p. 64 Summer 2021 FORKSOVERKNIVES.COM

HUNGRY? WE’LL PLAN. YOU COOK. NO MORE DINNER INDECISION. WITH FORKS MEAL PL ANNER, GET TING HEALTHY MEALS ON THE TABLE HAS NEVER BEEN EASIER.

Every week you’ll get: › Customizable meal plans › Soy-, gluten-, and nut-free options › Time-saving cooking tips › Convenient shopping lists TRY FORKS MEAL PL ANNER FREE FOR 14 DAYS AT FORKSOVERKNIVES.COM/FREETRIAL

Summer 2021

TABLE OF CONTENTS 3 | WHAT TO EAT

24 | PLANT-LIFE HACKS

The Forks Over Knives diet explained.

A top gardener shares her picks and tips for growing fresh herbs.

6 | THE FEED

26 | COOKING ON THE ROAD

Fresh ideas, expert tips, real-life inspiration, and news to use.

16 | GEAR UP

Practical tools to elevate your next picnic experience.

18 | ASK THE EXPERTS

No-nonsense answers to your health and nutrition questions.

20 | PLANT-POWERED ATHLETE

For two decades, elite climber Steph Davis has reached the highest peaks on a plant-based diet.

22 | LIVE HEALTHY

Get the latest on how salt impacts our health.

Stay on a healthy path with tips and recipes you can make in a hotel room.

34 | BERRY GOOD MORNING

Fresh berries are front and center in these breakfast delights.

38 | SMALL BITES, BIG FLAVORS

Dial up the party vibe with pretty homemade canapes.

44 | SUMMER SQUASH

Six inventive ways to cook with the season’s bumper crop.

52 | THE BEST VEGAN SANDWICHES

Here are our plant-based versions of five classic sandwiches.

58 | MELON MANIA

Juicy watermelon, honeydew, and cantaloupe get savory treatment in these recipes.

66 | PRIMO PICNIC SALADS

Dine alfresco with these picnic-perfect salads.

72 | RATATOUILLE REIMAGINED

Make ratatouille with your garden’s bounty, then turn it into eight different dishes.

76 | SUMMER SAUCES & SPREADS

Capture the flavors of the season in these craveable homemade condiments.

82 | FRAGRANT FEAST

Serve these Chinese-inspired dishes alone or as a grand meal.

90 | ICE BOX DESSERTS Frosty treats for hot days.

96 | KITCHEN TRICKS

Keep the kitchen cool this summer by letting your air fryer do the cooking.

F O R K S O V E R K N I V E S .C O M

Welcome

Hello, Summer! Darshana and I love to travel, especially to beach locations. While we enjoy ﬁnding healthy local restaurant fare, it can get expensive and tiresome. We both quickly start missing our uber-healthy home-cooked meals, and Darshana often cooks in the hotel room microwave. On a trip to Hawaii early last year, we committed to making most of our meals in the hotel room so that Darshana could share the recipes in the magazine. This time we booked a room with a stove top, a microwave, and a refrigerator, knowing the extra cost would be more than recouped by eating at “home.” Our active trip didn’t disappoint, and it was great to have homemade dinners to fuel our adventure. We savored Black Bean Tacos,

Sweet Potato and Kale Chili, and Quinoa Slaw Bowls, all while enjoying the view from our room. Given that so much travel was on hold last year, we postponed this story until now, as more and more people are getting back to normal leisure activities. Read “Cooking on the Road” on page 26 to see the microwavefriendly recipes Darshana made in our Hawaii hotel room, along with her tips on food and gear to pack and what to buy at your destination. Hope you enjoy!

To your health,

Brian Wendel Founder and President of Forks Over Knives

F O R K S O V E R K N I V E S .C O M

The arrival of summer is always something to celebrate, but summer 2021 is shaping up to be especially joyful. In February my friends and I started trading lists of all the things we plan to do this summer: pool parties, barbecues, and drive-in movie picnics top the list. Meanwhile, our magazine team was dreaming up all the best food we’d want to eat. You’ll ﬁnd plenty of inspiration in these pages, including ﬁve fresh variations on potato salad (page 8), easy and elegant canapes (page 38), epic vegan sandwiches (page 52), and frosty fruit-forward desserts (page 90).

Elizabeth Turner Editor in Chief

THE

FORKS OVER KNIVES DIET

LASTING CHANGE:

EXPLAINED

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.

Forks Over Knives advocates a whole-food, plant-based (WFPB) diet, which centers on whole, unrefined (or minimally refined) plant foods instead of animal products and highly processed foods.

WHAT TO EAT ON A WFPB DIET

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.

LOAD UP ON THESE

ENJOY IN MODERATION

AVOID OR MINIMIZE

Fruits (bananas, blueberries,

Plant-based milks

(almond, cashew, hemp, oat, rice, soy)

Bleached flours, white bread, and white pasta

Tofu and tempeh

Dairy products

Whole grain flours and breads

Eggs

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)

Whole nuts and seeds, nut/seed butters (almond butter,

pumpkin seeds, tahini, walnuts)

Meat, poultry, and seafood Oils Refined sweeteners White rice

For a more detailed primer on the FOK diet, visit forksoverknives.com/what-to-eat

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.

SAY NO TO OILS. All vegetable oils are highly refined and dense with calories but stripped of all other nutrients, including fiber.

NO FOOD MATH REQUIRED. A healthy pattern of plant-based eating leads to good health (and a healthy weight) without counting calories or focusing on individual nutrients.

F O R K S O V E R K N I V E S .C O M

CONTRIBUTORS 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.

FOUNDER & PRESIDENT Brian Wendel EDITOR IN CHIEF Elizabeth Turner CONTRIBUTING EDITORS Courtney Davison Mary Margaret Chappell

QADIRA ALI HUFF, MD, MPH, FAAP,D IP ABLM

Huff is a board-certified pediatrician, certified lifestyle medicine physician, plantbased advocate, and parent. She practices as a primary care pediatrician in Washington, D.C., and is the founder of Sprouting Wellness PLLC, a virtual lifestyle medicine platform for families.

MEREDITH PREMIUM PUBLISHING PARTNERSHIPS EDITORIAL EDITORIAL DIRECTOR Jill Waage EXECUTIVE FOOD EDITOR Shelli McConnell ART DIRECTOR Nikki Sanders CONTRIBUTING ART DIRECTOR Alexis West-Huntoon COPY EDITOR Erika Bjorklund PROOFREADER Carrie Truesdell ADMINISTRATIVE ASSISTANT Lori Eggers PHOTOGRAPHERS Jason Donnelly, Carson Downing, Jacob Fox, Brie Passano CONTRIBUTING PHOTOGRAPHER Adam Albright FOOD STYLISTS Greg Luna, Kelsey Moylan CONTRIBUTING FOOD STYLIST Charlie Worthington

ALONA PULDE, MD, AND MATTHEW LEDERMAN, MD

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.

EDITORIAL ADMINISTRATION ASSISTANT MANAGING EDITOR Jennifer Speer Ramundt SENIOR COPY EDITOR Erika Bjorklund BUSINESS MANAGER, EDITORIAL Cindy Slobaszewski DIRECTOR, QUALITY Joseph Kohler DIRECTOR, PHOTOGRAPHY Reese Strickland TEST KITCHEN DIRECTOR Lynn Blanchard PREMEDIA TRAFFICKING SUPERVISOR Chris Sprague COLOR QUALITY ANALYST Pamela Powers

DANA HUDEPOHL

Hudepohl is an Atlanta-based writer specializing in health. Her work has appeared in more than 40 national magazines, newspapers, and websites, including O, the Oprah Magazine; Shape; Health; and The Wall Street Journal.

GROUP ADMINISTRATION VICE PRESIDENT/GROUP PUBLISHER Scott Mortimer VICE PRESIDENT/GROUP EDITORIAL DIRECTOR Stephen Orr ASSOCIATE BUSINESS DIRECTOR Jenna Bates BUSINESS MANAGER Lisa Carlson PRODUCTION ASSOCIATE PRODUCTION DIRECTOR Patrick McGowan PRODUCTION MANAGER Ashley Schaubroeck WHOLE-FOOD, PLANT-BASED LIFESTYLE

WHOLE-FOOD, PLANT-BASED LIFESTYLE

TASTY RECIPES

For editorial or advertising questions, email ForksOverKnives@meredith.com. For syndication or international licensing requests or reprint and reuse permission, email syndication@meredith.com. All content in Forks Over Knives magazine, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this magazine and the information contained herein does not create a doctor-patient relationship. Always seek the advice of your doctor in connection with any questions or issues you may have regarding your health or the health of others.

F O R K S O V E R K N I V E S .C O M

TASTY RECIPES

FRESH CRISP & JUICY PLANT-BASED ®

FRESH CRISP & JUICY PLANT-BASED RECIPES

RECIPES

Perfect Picnic Salads

Perfect Picnic Salads Fruity Summer Sauces & Spreads GRILLED MELON AND BLACK BEAN TOSTADAS Summer 2021

BLTA SANDWICHES

Fruity Summer Sauces & Spreads

CRUN CHY MAPL E-CAR ROT BACO N!

COVERS

photography Adam Albright Brie Passano food styling Charlie Worthington Kelsey Moylan

BECOME A PLANT-BASED HOME CHEF IN 90 DAYS. THE FORKS COOKING COURSE WILL TEACH YOU 100+ RECIPES AND ESSENTIAL PLANT-BASED CULINARY TECHNIQUES THAT WILL TRANSFORM YOUR HOME COOKING.

• Learn from professional chefs and educators • Complete lessons at your own pace • Get lifetime access to 90+ hours of content LEARN MORE AT FORKSOVERKNIVES.COM/COOKING - COURSE

News & Notes

THE FEED Fresh ideas, expert tips, news, and inspiration for your whole-food, plant-based lifestyle.

STONE FRUIT Height-of-

summer peaches, nectarines, and apricots are beloved by home preservers because prices plummet just as ﬂavors peak. To take advantage of these shortseason bargains, blanch the whole fruits 30 seconds, then drop them in a bowl of ice water to loosen the skins. Peel if desired, pit, and slice the fruit. Freeze slices in a single layer on a parchmentlined baking sheet. Transfer to resealable plastic bags or tight-sealing freezer containers. Use in crumbles, cobblers, and other baked goods, as well as smoothies and nice creams. MELONS Scoop perfectly

ripe cantaloupe and honeydew into balls (or cut into cubes, if you don’t have a melon baller), then freeze them in a single layer on a parchment-lined baking sheet. Transfer to resealable plastic bags or tight-sealing freezer containers. Use in fruit salads, or eat them straight from the freezer for a refreshing snack.

F O R K S O V E R K N I V E S .C O M

BERRIES

If you can’t keep up with your latest haul of strawberries, raspberries, or other berry bounty, rinse, dry, and stem the surplus, and freeze them in a single layer on a parchment-lined baking sheet. Once they’re frozen, transfer to resealable plastic bags or tight-sealing freezer containers. Add to your stash anytime you have extras, and use them to make desserts and breakfast muﬃns that will burst with summer ﬂavor. CORN ON THE COB Corn

grown in summer is sweeter, juicier, and less expensive than what you can buy other times of year. Cut the kernels from raw ears with a sharp knife, then freeze them in resealable plastic bags or tight-sealing freezer containers. Add the kernels straight from the freezer to soups, stews, and casseroles. Freeze the stripped cobs to use in homemade vegetable broth.

Seasonal Spotlight

EGGPLANT

FUN FACT The French word aubergine is how Europeans refer to what Americans call eggplant (the “fruit” immigrants brought to North America resembled white eggs). In the culinary world, eggplant is referred to as a vegetable, but botanically, like tomatoes, it’s a fruit.

Summer is high season for this ultra-versatile vegetable. All types are interchangeable in recipes.

WHITE Sweet with thin, ivory skin. All eggplant types have white varietals.

EASY BABA GHANOUSH 1. Prick 2 medium

Getty Images (opposite), Adam Albright (this page)

eggplants with a fork, and roast under the broiler or on a grill until the eggplants collapse and the skins are blackened all over. MEAT SUBSTITUTE Steaks, cutlets, chunks, or cubes—any way you slice it, eggplant’s shape and texture make it an ideal plant-based alternative to meat. The dense, spongy flesh soaks up the flavors of rubs, marinades, and sauces. It also has a chameleonlike ability to turn firm and chewy or meltingly tender, depending on how you cook it. SUMMER STAR Just like tomatoes and peppers (its nightshade cousins), eggplant hits its peak in summer and early fall, when soil and air temperatures remain above 70˚F. Summer is also when you can find heirloom varieties and farmers market

bargains. Greenhouse-grown eggplants are available year-round. SHOP SMART Look for plump, ﬁrm eggplants with glossy skin and no wrinkles or blemishes. Bright green stems are a good sign of freshness. Store eggplant at room temperature—not in the refrigerator—until ready to use. Colder temperatures can change the vegetable’s texture and hasten browning and spoilage. SKIP THE SALT Many eggplant recipes call for salting before cooking to draw out any bitter ﬂavor. The step isn’t necessary; most varieties available have been hybridized to reduce the risk of bitterness. To be absolutely sure your

eggplant dish won’t turn out bitter, select small, fresh-looking specimens and use them right away. For larger eggplants, removing the skin and seeds heads oﬀ bitterness. OIL-FREE HACK Blanching eggplant slices or cubes in boiling water for 3 to 5 minutes before roasting or grilling prevents them from drying out and eliminates the need for oil. Blanched eggplant can also be frozen.

2. When cool, peel away the skin and stem, and mash the flesh with 2 Tbsp. tahini, 1 Tbsp. lemon juice, and 2 cloves minced garlic. Serve as a dip with vegetables or whole wheat pita bread.

SKIN ON OR OFF? Eggplant skin is rich in nutrients and also helps prevent the vegetable from falling apart as it cooks. Keep the skin on unless your vegetables are old or extra large.

—Mary Margaret Chappell

F O R K S O V E R K N I V E S .C O M

The FEED PRO TIP Taste chilled potato salad before serving and adjust seasoning as needed.

HOW TO STEAM POTATOES FOR POTATO SALAD 1. Peel and cut potatoes into

¾- to 1-inch cubes or chunks. 2. Place potato cubes in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling, reduce heat to a simmer, and steam, covered, 15 to 20 minutes or until just tender.

3. Transfer potatoes to a large bowl to cool before assembling your potato salad.

Tofu Mayonnaise 5 minutes | Makes ¾ cup This quick condiment is tastier and healthier than egg-based mayo. 6

oz. firm silken tofu, drained 1 Tbsp. lemon juice 2 tsp. Dijon mustard 1. Blend all ingredients until smooth, then chill until firm. Tip Keep it simple with just three ingredients, or whisk in one of these add-ins to make flavored mayonnaise: 1 tsp. curry powder, prepared horseradish, pesto, or chopped herbs; or ½ tsp. chipotle chile powder, minced garlic, or wasabi.

F O R K S O V E R K N I V E S .C O M

POTATO SALAD 5 WAYS

Fresh twists on a warm-weather favorite. By Mary Margaret Chappell

SESAME-NORI

NIÇOISE

CUCUMBER-DILL

In a small bowl stir together 3 Tbsp. rice vinegar and 1 Tbsp. pure maple syrup. Toss with 2 cups steamed sweet potato chunks, 1 cup thinly sliced napa or white cabbage, 1 cup chopped scallions, ½ cup white beans, 1 finely chopped nori sheet, and ½ tsp. black sesame seeds. Chill 2 hours.

Toss 1 cup steamed potato chunks with 1 cup halved cherry tomatoes, ½ cup halved steamed green beans, ¼ cup thinly sliced red or white onion, and 1 Tbsp. lemon juice. Sprinkle with 2 Tbsp. pitted black olive slices. Chill 2 hours.

In a small bowl stir 3 Tbsp. water into 1 Tbsp. chia seeds; let stand until thickened. Whisk in 1 tsp. Dijon mustard and 1 tsp. white wine vinegar. Toss with 2 cups steamed red-skin potato chunks (skin left on), 1 cup sliced cucumber, ¼ cup chopped shallot, and 1 Tbsp. chopped fresh dill (or 2 tsp. dried dill). Chill 2 hours.

DELI-STYLE

CONFETTI

In a large bowl mash ½ cup steamed potato cubes into ½ cup Tofu Mayonnaise (recipe, left). Add 2 cups steamed potato cubes, ⅔ cup chopped celery, ⅔ cup chopped red onion, and 2 Tbsp. chopped fresh parsley; toss gently. Chill 2 hours.

Toss together 1 cup steamed Yukon gold potato cubes, 1 cup steamed sweet potato cubes, 1 cup chopped scallions, 1 cup chopped red bell pepper, ½ cup chopped celery, 2 Tbsp. chopped walnuts, and 1 to 2 Tbsp. of your favorite vinaigrette. Chill 2 hours.

4 5

F O R K S O V E R K N I V E S .C O M

The FEED

HOSPITAL MAKES HISTORY

A hospital in Lebanon recently became the first in the world to adopt a completely vegan menu. Hayek Hospital, located just outside Beirut, described the move as a “moral responsibility.” “Our patients will no longer wake up from surgery to be greeted with ham, cheese, milk, and eggs—the very foods that may have contributed to their health problems in the first place,” they stated in a March social media post announcing the news. Noting that the World Health Organization classifies processed meat as a carcinogen and red meat as a probable carcinogen, the announcement also pointed to the CDC’s estimate that three out of four new or emerging infectious diseases are spread from animals. “[It’s] time to tackle the root cause of diseases and pandemics, not just treat symptoms,” they wrote. A number of hospitals have begun offering more plant-based options in recent years. New York and California have enacted laws requiring hospitals to offer a plant-based option with every meal. Both the American Medical Association and American College of Cardiology have called on U.S. hospitals to provide healthful plantbased meals to promote better health in patients, staff, and visitors.

—Courtney Davison

F O R K S O V E R K N I V E S .C O M

A new UN-backed report doesn’t mince words: Global food-production methods are the single greatest cause of habitat loss and disappearing species, and shifting the world to more plant-focused diets is the crucial ﬁrst step in reversing the damage. The report, by London-based think tank Chatham House, pinpointed the “cheaper food paradigm” as the root of the problem: The demand for cheap food increases food consumption and waste, which further drives demand and competition to keep prices low. This vicious cycle pushes food producers to use intensive agricultural methods that

degrade soils and ecosystems, and ultimately increase the need for more land. Because animal agriculture has such an outsize impact on land use and environmental health, the report recommends a three-step strategy that starts with a global shift to plant-predominant diets. For example, a 2017 study found that if the U.S. population replaced all the beef in their diets with beans, it would free up the equivalent of 42 percent of U.S. cropland, which could be used for the report’s second and third steps in the strategy: restoring natural ecosystems and switching to more nature-friendly farming methods. “Such a shift would also beneﬁt the dietary health of populations around the world, and help reduce the risk of pandemics,” says the report, which is timed with a series of international summits in 2021 on food reform and biodiversity. This fall, the UN secretary-general will convene the ﬁrst Food Systems Summit as part of the UN’s Decade of Action to meet the challenges of climate change. —Elizabeth Turner

DID YOU KNOW?

Since 1970, the population sizes of mammals, birds, ﬁsh, amphibians, and reptiles have declined by an estimated average of

68%

Getty Images (all images opposite page, top this page)

Source: World Wildlife Fund

FEED YOUR MIND

PLANT-RICH DIETS BOOST LONGEVITY IN POSTMENOPAUSAL WOMEN A large-scale study offers new evidence that a plant-rich diet may reduce one’s risk of dying from cardiovascular disease, dementia, and other causes. The study, published in the Journal of the American Heart Association, analyzed data from the Women’s Health Initiative, a study that tracked health outcomes for more than 100,000 post-menopausal women from the mid-1990s through 2017.

Researchers categorized WHI participants according to the levels of plant and animal proteins the women reported eating. They then determined mortality rates within each group. They found that the group eating the highest levels of plant proteins were less likely to die of cardiovascular disease, dementia, and all causes, compared with those who ate the least amount of plant proteins.

Those who ate the most red meat, eggs, and/or dairy products were more likely to die of cardiovascular disease than those who ate the least amount of those foods. Additionally, processed meat consumption was linked to a 20 percent higher risk of dying from dementia. These associations were found after adjusting for age, ethnicity, and lifestyle factors (including other dietary factors).

—Courtney Davison

We know a diet focused on whole plant foods protects against heart disease, diabetes, and some cancers. Lesser known are the proven beneﬁts for brain health. Award-winning neurologists Dean Sherzai, MD, PhD, and Ayesha Sherzai, MD, are on a mission to change that. As co-directors of the Alzheimer’s Prevention Program at Loma Linda University Hospital in California, the Sherzais have spent decades studying neurodegenerative disease and developing a targeted nutrition and lifestyle program to prevent Alzheimer’s disease, dementia, and cognitive decline in their patients. Their new book, The 30-Day Alzheimer’s Solution, lays out a plan for anyone who wants to try it at home. This fascinating book explains how food and other lifestyle choices impact the brain and walks readers through a holistic 30-day plan that supports longterm cognitive health—including the “Neuro 9” foods they recommend eating every day, more than 75 healthy recipes, and how exercise, learning, and restorative practices can help the brain thrive. —Elizabeth Turner

KEEP MOVIN’

“As our brains age, we lose neurons and the connections between them, and short-term memories become harder to hold on to. Exercise can slow that loss and enhance that connectivity, no matter how old you are. Aerobic and strength activities boost both the number and viability of those connections, providing stronger, more plentiful hooks to hang memories on. Best of all, with regular exercise, you can grow millions of new brain connections, even late in life.” From The 30-Day Alzheimer’s Solution

F O R K S O V E R K N I V E S .C O M

The FEED

My Success Story

EVON DENNIS

Evon battled an addiction to processed foods and endured cycles of depression and weight gain.

F O R K S O V E R K N I V E S .C O M

Valeriia Diaba Photography (this page main)

BEFORE A WFPB LIFESTYLE

My Success Story

FRAN AND BOB GERMAN

Fran was searching for relief from symptoms of a neuromuscular disease, and Bob was concerned that his cancer might recur.

Adam Albright (opposite); Julie Buckman (this page)

n the fall of 1992, I started feeling some minor muscular weakness. I didn’t think too much of it, until one day I woke up and couldn’t open one eye. I went to my doctor, who sent me to a neurologist. I was diagnosed with myasthenia gravis, a rare neuromuscular disease. I was told that MG was incurable, that I would have to be on medication for the rest of my life, and that my life expectancy would be shortened. The doctors prescribed prednisone and several other heavy-duty drugs. In the years that followed, I frequently experienced severe symptoms such as double vision, difficulties with speaking and swallowing, and muscle weakness. Some days I couldn’t even hold my head up. But I kept searching for ways to improve my health. I started practicing tai chi and qigong. I walked several miles daily. I ate what I thought were healthy foods, such as white meat chicken, turkey, and fish. Still, my symptoms persisted. Then, in 2006, I heard a clinical nutritionist speak. He explained that eating animal products can

compromise the immune system and recommended that patients with MG or any autoimmune disease switch to a whole-food, plant-based diet. I made the switch that day. In just a few months, my symptoms disappeared, and I was able to phase out all medications. Later that year, a serious health scare inspired my husband, Bob, to join me in this way of eating. He’d had a small tumor on his left kidney removed, and the surgeon advised him that even though they’d removed the entire growth, this type of tumor had been known to return. Having witnessed my health transformation, Bob thought that a WFPB diet might help reduce the risk of kidney cancer recurrence. It’s been 15 years, and we’re both feeling better than ever. Bob remains cancer-free, and my MG symptoms never resurfaced. Now in our 80s, we’re all about healthy aging, and it is our privilege to share our stories in the hope that we might inspire others. We believe that eating this way has saved our lives, and we are very thankful.

“IN JUST A FEW MONTHS, MY SYMPTOMS DISAPPEARED, AND I WAS ABLE TO PHASE OUT ALL MEDICATIONS.”

—Fran German

F O R K S O V E R K N I V E S .C O M

The FEED

My Success Story

EVON DENNIS

Evon battled an addiction to processed foods and endured cycles of depression and weight gain.

F O R K S O V E R K N I V E S .C O M

Valeriia Diaba Photography (this page main)

BEFORE A WFPB LIFESTYLE

CURBING AND COPING WITH CRAVINGS

struggled with being overweight for most of my adult life. At my heaviest, I weighed 250 pounds. I managed to shed around 50 pounds after going pescatarian in 2006, but I still had excess weight, along with fatigue and brain fog. Although I went vegetarian in 2015, I ate very few vegetables, opting instead for meatless “chicken” nuggets, soy cheeses, potato chips, waffles, and other foods packed with added sugar, salt, and oil. For a 2017 New Year’s resolution, I challenged myself to eliminate dairy and highly processed foods from my diet. I made it 11 days. After that, I had to ask myself: Why, during those 11 days, could I not stop thinking about junk food? I started researching what might be behind these compulsions. I read The Pleasure Trap by Alan Goldhamer, DC, and Douglas J. Lisle, PhD, and learned about the addictive nature of refined foods. I also learned about calorie density, and how whole plant foods are lower in calorie density than highly processed and animal foods. I decided to apply this newfound knowledge and began transitioning to the whole-food,

plant-based way of eating. I completely eliminated added salt, oil, refined sugar, and refined flour products, because these were the foods that I was most addicted to. I also cut out alcohol. I noticed changes—some immediate, some gradual. My energy started increasing. My thinking became clearer. My complexion improved. My nails, which had been splitting, grew stronger. And the excess weight was dropping off. But the most pleasant surprise of all was that I no longer felt driven by addiction to junk foods. The longer I went without them, the less my brain called out for them, and the more liberated I felt. Some heavy life trauma came my way later in 2017, and I turned back to salty, sugary foods for comfort. But I never forgot the sense of freedom that I had experienced when whole-food, plant-based—and, after a few failed starts, I recommitted to eating this way in January 2020. Gaining confidence in the kitchen was a challenge. I’d never thought of myself as a good cook. But I found some delicious whole-food, plant-based recipes online, like potato tacos on lettuce leaves, and I wound up becoming an excellent chef.

“MY ENERGY STARTED INCREASING. MY THINKING BECAME CLEARER. MY COMPLEXION IMPROVED.”

The whole-food, plantbased way of eating helped me overcome a decadeslong addiction to junk food. If you’re new to this lifestyle and still find yourself craving unhealthy foods, know that it gets easier, and keep these tips in mind.

DON’T GO HUNGRY. Rather than counting calories or restricting portions, eat whole plant foods until you feel satisfied.

FIND ALTERNATIVES TO OLD FAVORITES. If candy was your kryptonite, stock your fridge with very sweet fruit, like apples and ripe strawberries, mangoes, or pineapple. Preslice the larger fruits so that they’re easy to eat. If potato chips were a mainstay, make your own oil-free, salt-free batch.

STAY HYDRATED. Drink plenty of water throughout the day. Water will help you feel satiated.

ACKNOWLEDGE CRAVINGS WHEN THEY ARISE . Consider what triggered them. Was it a place? Did you let yourself get too hungry? This can help you to think more clearly and identify stressors to avoid in the future.

KEEP YOUR EYES ON THE PRIZE . Think back to why you’re trying a new way of eating in the first place. And remember that every time you eat healthfully, you make it easier for yourself to do so in the future.

Over the last year, I’ve lost more than 60 pounds, but the benefits go deeper than the weight loss: As a result of improved clarity of thinking, I’m now more in tune with my mental health. This is important, as I’ve been diagnosed with bipolar disorder, anxiety, depression, and post-traumatic stress disorder. Last summer, I battled exhausting depression symptoms for about five weeks. It was not a new experience, but this time I was able to recognize what was happening and have the presence of mind to dramatically increase my self-care. Eating the whole plant foods I love; abstaining from salt, oil, flour, alcohol, and sugar; and staying well-hydrated have all gone a long way in cutting my junk-food cravings. These days I keep it pretty simple when it comes to what I eat. I love baked potatoes and sweet potatoes, especially topped with mushrooms (which I sauté in their own juices). I enjoy oatmeal and other whole grains, and I eat a lot of apples, bananas, pineapples, and other fruits. Learning how to sustain this way of eating has changed my life in such extraordinary ways. I’m a single mom to two daughters, ages 25 and 17. My 17-year-old has had a front-row seat to my journey and has been inspired to make some changes for her health too.

—Evon Dennis

F O R K S O V E R K N I V E S .C O M

Gear Up

INSULATED FOOD JAR $40 STANLEY1913.COM Whether it’s storing a chilled gazpacho or a steaming cup of soup, an insulated food jar will keep the temperature constant. The 1-quart Classic Legendary Food Jar from Stanley holds enough to serve four generously, and its wide-mouth design makes for easy cleaning.

PICNIC

PERFECT

STURDY TOTE BAG $35 | LLBEAN.COM

Whether it’s a day at the beach or dinner under the stars, these cool tools make it better. By Mary Margaret Chappell

WATERPROOF PICNIC BLANKET $40 | AMAZON.COM Picnic blankets have come a long way from the plaid fabric throws of the 1950s. The JJ Cole Outdoor Mat is waterproof on one side, soft and comfy on the other. A carry strap and hook-and-loop tabs make it easy to fold and tote.

F O R K S O V E R K N I V E S .C O M

Originally designed to carry blocks of ice, the L.L. Bean large Boat and Tote is built to last—and it may be all you need for smaller picnics. The bag’s thick canvas acts as a natural insulator, and it’s machine washable.

ROLLING COOLER KNIFE GUARD

$50 | SEARS.COM

$4 | AMAZON.COM

The carry-on suitcase design and tough wheels of the Igloo Ice Cube Roller Cooler make it an all-terrain option for outdoor dining. The 60-quart size is big enough for larger gatherings or all-day outings. Cup holders keep beverages from spilling, and the recessed plug lets you drain oﬀ ice water as it melts.

Turn any small kitchen knife into a picnic knife with an inexpensive knife guard. Chefs prefer the Nosh Universal Knife Guard for its ﬂexible plastic and ﬂared base. The red color makes it easy to spot in the bottom of a picnic tote too.

PICNIC SERVEWARE $ 17 | AMAZON.COM Forget bulky customized picnic baskets and knapsacks. The streamlined Vech 12-piece Picnic Set comes with plates and silverware for two people, plus a small cutting board. The zippered case keeps everything in place, and it’s compact enough to slip into a small tote bag or backpack.

COLLAPSIBLE SNAP-LOCK CONTAINERS $21 (8 PIECES) TARGET.COM Steer clear of spills and leaks with this eight-piece set of Collapsible Food Storage Containers from Lakeside. Once you’ve ﬁnished your alfresco meal, the containers can be collapsed down and sealed for easy carry-out from your picnic spot.

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Q A Leading plant-based experts bring clarity to your health and nutrition questions.

F O R K S O V E R K N I V E S .C O M

Q | IS A VEGAN DIET

BETTER FOR WEIGHT MANAGEMENT THAN THE MEDITERRANEAN DIET?

A | We conducted a careful research

study to examine exactly this question and published the findings in February in the Journal of the American College of Nutrition. We found that low-fat vegan diets can cause significant weight loss, while Mediterranean diets cause very little weight change at all. Our research participants became quite unhappy with the Mediterranean diet, and they loved the weight-loss power of going vegan. The problem with Mediterranean diets is that they emphasize fish and olive oil, along with some meat, dairy, and eggs, albeit less than a typical American diet. But this means they still pack a fair amount of fat. And every fat gram has 9 calories—compared with only 4 calories for a gram of carbohydrate. In a separate study we found that vegan diets also increase your metabolism slightly, helping you burn calories faster. —Neal Barnard, MD, adjunct associate professor of medicine at George Washington University School of Medicine and president of the Physicians Committee for Responsible Medicine

alt gives us sodium, an essential nutrient that helps conduct nerve impulses, control muscles, and regulate fluid levels. But when we eat too much of it, our bodies hold on to excess water to balance things out. That extra water increases blood volume, causing high blood pressure, which gradually damages the delicate tissue lining the arteries. Hypertension is the most commonly cited consequence of high-sodium diets, but it’s far from the only one.

Sodium’s water-retaining effect can cause swollen ankles, facial puffiness, and uncomfortable bloating in the gut. A 2019 study in The American Journal of Gastroenterology looked at data from a large clinical trial comparing high- and lowsodium levels in two dietary patterns: the high-fiber DASH diet and a low-fiber control diet. The high-sodium version of both diets increased bloating among participants. So did the high-fiber diet, but the effect lessened when they ate less sodium. A high-fiber diet can exacerbate bloating for some people, says the study’s lead author. “Our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake.”

1 | THE IMPACTS GO BONE DEEP

3 | CONTINUOUS CRAVINGS

The more salt that you eat, the more calcium your kidneys will excrete through your urine. Eating too much salt can cause calcium to be leached from the bones, leading to bone weakening and osteoporosis. A 2016 study published in the Asia Pacific Journal of Clinical Nutrition looked at research data on more than 1,000 men and found that a preference for salty food was independently and significantly associated with osteoporosis.

Consuming salt stimulates the brain’s reward system, and a study from Duke University Medical Center found that the genes activated by salt cravings are the same as those activated by cocaine and heroin addiction. The flip side? “You can change your palate,” says Sharon Palmer, MSFS, RDN, author of California Vegan. “Eventually, those foods can seem overly salty, almost unbearably so.” Though there’s no exact timeline for how long it takes to

2 | BLOATING

kick a salt addiction, studies have found that people develop a heightened sensitivity to salt after two to three months on a reduced-sodium diet.

4 | COGNITIVE EFFECTS In 2019, researchers from Weill Cornell Medicine found that high-salt diets can cause deficiencies in nitric oxide, a vital compound for maintaining cerebrovascular health. When nitric oxide levels dip too low, the brain accumulates deposits of the protein tau, a hallmark of Alzheimer’s. The study authors concluded that lowering salt intake may help stave off dementia.

KNOW YOUR LIMITS

The official U.S. Dietary Guidelines recommend consuming less than 2,300 mg of sodium daily—about a teaspoon’s worth. The American Heart Association is even more conservative, recommending a max of 1,500 mg for most adults. A handy label-reading hack to keep you on track: Look for foods that have no more than 1 mg of sodium per calorie.

SNEAKY SOURCES A 2017 study published in Circulation found that salt added at the table or during home cooking accounted for just 11 percent of participants’ total sodium intake. More than 70 percent came from commercially processed foods. “People think their salt is coming from the saltshaker, when really it’s mostly coming from prepared foods,” says Sharon Palmer, MSFS, RDN, author of California Vegan. Palmer notes that many of the worst offenders aren’t even noticeably salty. “Bread is a big one.” Cheese and processed meats are other top sources, but highly processed vegan foods aren’t off the hook: “A lot of plant-based meat alternatives can be very high in sodium,” Palmer says. She recommends instead eating whole plant foods—fruits, vegetables, and whole grains—which contain little to no sodium.

Plant-Powered Athlete

From Yosemite to Patagonia, Steph Davis has made hundreds of breathtaking ascents to become one of the world’s most accomplished climbers. For 20 years, a diet of whole plant foods has helped her stay in peak shape. By Karen Asp

1 | OREGANO

2 | BASIL

3 | MINT

4 | CHIVES

A perennial self-seeding plant, oregano will last for years while adding zest to Mediterranean dishes, grilled vegetables, sauces, and dressings.

A staple of Italian and Thai cooking, basil is the perfect starter herb from the Lamiaceae plant family. Master the basics, then branch out to trying its cousins including rosemary, sage, thyme, lavender, marjoram, mint, and oregano.

In the same family as basil, mint is a proliﬁc grower that can prosper just about anywhere. It’s a quintessential ingredient for summer salads and desserts.

The easiest, most forgiving herb to grow, chives can ﬂourish in almost any soil no matter if you under- or overwater.

Growing Tips: Plant oregano seeds in full sun 8 to 10 inches apart along the edge of your landscape, sprinkle them into your flowerbed, or plant them in a container that is at least 1 foot wide and 1 foot deep. “Think about how plants grow in nature and how much is going on below the soil,” Johnsey Burke says. “They don’t like tiny, confined spaces.” Pick off brown or spotted leaves and snip off stems regularly to promote bushy growth. Kitchen Inspiration: •

•

Oregano mixes surprisingly well with citrus. Layer a plate of 3 peeled, sliced oranges with 2 Tbsp. chopped oregano, ¼ cup chopped red onion, a drizzle of red wine vinegar, and salt and pepper to taste. Sprinkle on tomatoes, eggplant, zucchini, or a Greek salad with garbanzo beans. Dry some of your midsummer harvest, when oregano is most ﬂavorful, by tying a bunch with twine, hanging it in a well-ventilated area away from sunlight for about 2 weeks, and storing it in an airtight container.

Tip: Fresh oregano has a milder ﬂavor than the dried oregano in your spice rack. Triple the amount of fresh when substituting for dried oregano, and wait to add the fresh leaves until the end of cooking since they don’t hold up to lengthy simmering.

Growing Tips: Since its plant family originated in the Mediterranean region, basil loves warm weather, sunshine, and sandy soil, says Johnsey Burke. Raised beds or containers allow for better drainage so the soil doesn’t become drenched. Only water when the soil begins to feel dry, about once a week to keep it damp. (Yellowing leaves are a sign you’re overwatering.) To stimulate growth, pinch oﬀ a third of the leaves weekly, right at the stem so the plant will create new branches and produce more. Kitchen Inspiration: •

•

Add fresh basil leaves to pasta, pizzas, beans, grains, and soups. Top avocado toast with tomatoes, basil, and a balsamic reduction.

•

Roll steamed corn on the cob in chopped basil.

•

Make a salad dressing by blending 10 basil leaves with 8 strawberries, 6 dates, ¾ cup white balsamic vinegar, 1½ tsp. lemon juice, 1 cup water, and salt and pepper to taste.

•

For pesto, blend 2 cups basil leaves with ¼ cup pine nuts, 3 Tbsp. lemon juice, 1 clove garlic, and salt and pepper to taste.

Growing Tips: Mint spreads so readily that you’ll have to take precautions to prevent it from taking over. If you’re placing it in an outdoor bed, plant it solo in a pot before placing the pot in the soil to maintain boundaries. Check periodically to ensure the roots don’t escape through the pot’s drainage holes into your soil. Or use mint as a groundcover in your yard by planting in partial or full sun, watering whenever the top inch of soil begins to feel dry. Kitchen Inspiration: •

Mix fresh mint leaves into a Middle Eastern salad.

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Garnish your favorite fruit.

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Freeze with water in an ice tray to make minty-fresh ice cubes for iced tea.

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To make a mint slushie, crush 15 mint leaves with 6 cups of ice, juice from 2 limes, and 7 cups of seedless watermelon cubes.

•

For mint chocolate chip nice cream, blend ¼ cup mint leaves with 3 sliced frozen bananas, 4 tsp. cacao nibs, and ¹ ₂ cup almond milk.

Growing Tips: The easiest way to get started is to buy a chive plant, which you can do for the same price as prepackaged fresh chives from your grocery store, Johnsey Burke says. Shop at a store with locally sourced plants to ensure the chives are adapted to your climate and conditions. Plant in full sun if you can, though chives will also thrive in partial shade. Kitchen Inspiration: •

With their mild oniony and garlicky ﬂavor, chives work well as a fresh addition to cold summer soups like gazpacho, veggie sandwiches, potatoes, tofu scrambles, sauces, dips, or salad dressings.

PINCH THE FLOWERS

When it comes to kitchen herbs, you want leaves, not flowers. Why? As flower buds develop on an herb plant, the flavor of the leaves tends to get bitter. The solution: Pinch oﬀ any flowers as soon as you spot them.

F O R K S O V E R K N I V E S .C O M

Live Healthy

THE SCOOP ON SALT Ninety percent of Americans eat too much salt. The health risks go far beyond hypertension. By Courtney Davison

F O R K S O V E R K N I V E S .C O M

1 | THE IMPACTS GO BONE DEEP

3 | CONTINUOUS CRAVINGS

2 | BLOATING

kick a salt addiction, studies have found that people develop a heightened sensitivity to salt after two to three months on a reduced-sodium diet.

KNOW YOUR LIMITS

Plant-Life Hacks

EASIEST HERBS TO GROW AT HOME

Growing your own herbs saves money, avoids plastic packaging, and reduces food waste since you only cut what you need. We asked Nicole Johnsey Burke, author of Kitchen Garden Revival and founder of the online platform Gardenary, for the most goof-proof herbs to grow in your backyard bed or windowsill planter. Here are her herb-growing picks and tips, plus our suggestions for everyday kitchen uses. By Dana Hudepohl

1 | OREGANO

2 | BASIL

3 | MINT

4 | CHIVES

A perennial self-seeding plant, oregano will last for years while adding zest to Mediterranean dishes, grilled vegetables, sauces, and dressings.

In the same family as basil, mint is a proliﬁc grower that can prosper just about anywhere. It’s a quintessential ingredient for summer salads and desserts.

The easiest, most forgiving herb to grow, chives can ﬂourish in almost any soil no matter if you under- or overwater.

•

Add fresh basil leaves to pasta, pizzas, beans, grains, and soups. Top avocado toast with tomatoes, basil, and a balsamic reduction.

•

Roll steamed corn on the cob in chopped basil.

•

Make a salad dressing by blending 10 basil leaves with 8 strawberries, 6 dates, ¾ cup white balsamic vinegar, 1½ tsp. lemon juice, 1 cup water, and salt and pepper to taste.

•

For pesto, blend 2 cups basil leaves with ¼ cup pine nuts, 3 Tbsp. lemon juice, 1 clove garlic, and salt and pepper to taste.

Mix fresh mint leaves into a Middle Eastern salad.

•

Garnish your favorite fruit.

•

Freeze with water in an ice tray to make minty-fresh ice cubes for iced tea.

•

To make a mint slushie, crush 15 mint leaves with 6 cups of ice, juice from 2 limes, and 7 cups of seedless watermelon cubes.

•

For mint chocolate chip nice cream, blend ¼ cup mint leaves with 3 sliced frozen bananas, 4 tsp. cacao nibs, and ¹ ₂ cup almond milk.

With their mild oniony and garlicky ﬂavor, chives work well as a fresh addition to cold summer soups like gazpacho, veggie sandwiches, potatoes, tofu scrambles, sauces, dips, or salad dressings.

PINCH THE FLOWERS

F O R K S O V E R K N I V E S .C O M

Cooking on the Road Traveling doesn’t have to mean a long stretch of restaurant meals. With smart packing, a grocery run at your destination, and these recipes, you can cook healthy, satisfying meals in the comfort of your hotel room. by Darshana Thacker photography Carson Downing food styling Greg Luna

to do: plan for success LODGING: When choosing a hotel, look for a room that includes a microwave and a mini fridge. Bonus points for a freezer! Consider upgrading to a room with a kitchenette or booking lodging with a kitchen through Airbnb. When comparing costs for these upgrades, factor in the money you’ll save on restaurant food. If you’re traveling with family, the savings can add up quickly. FLYING: You may want to check at least one bag so you can bring basic kitchen tools and ingredients—a knife won’t make it through the security line. The more food you pack, the easier it will be to prepare meals as soon as you arrive, rather than looking for a grocery store. WHAT TO CARRY ON: Along with whatever you pack in a checked bag, it’s smart to carry some foods to enjoy en route— and something to tide you over when you reach your final destination. Sliced fruits and veggies (apples, grapes, celery, cucumber, bell peppers), prepared sandwiches with nut butter or hummus and vegetables, cooked rice and beans, roasted or baked potatoes, sweet potatoes, and steamed vegetables will stay fresh for at least a day in airtight containers. TRAVELING INTERNATIONALLY: Check the rules and regulations for bringing fresh produce into any foreign countries. For details, contact your destination country’s embassy or consulate in the United States before you go.

black bean tacos recipe on page 33

FIND A SALAD BAR: Ask at your hotel about the nearest salad bar, where you can pick up just the right amount of prepped ingredients for pasta primavera, tacos, sandwiches ... and salads! No fuss, no waste.

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MICROWAVE RICE COOKER $10 | AMAZON.COM

Not just for rice, Progressive International’s 4-piece Microwave Rice Cooker Set comes with a lid, a measuring cup, and a serving spoon.

FLATWARE $10 | AMAZON.COM

This 8-piece portable stainless-steel ﬂatware set from Topbooc includes chopsticks and reusable drinking straws and cleaning brush, plus an organizer case to keep everything together.

Editor’ s Picks MICROFIBER DISH TOWELS

$8 | AMAZON.COM

Lightweight, highly absorbent, and quick-drying, NLAAHCE’s 9-inch square microﬁber towels (sold in packs of 10) make a great alternative to paper towels.

COLLAPSIBLE COLANDER $16 | AMAZON.COM

Qimh’s three-piece set of collapsible round colanders (two 4-quart and one 2-quart) is perfect for draining pasta, beans, vegetables, and fruit.

REUSABLE BAGS $15 | AMAZON.COM

Made of food-safe PEVA, these budget-friendly bags from Gridlabs are good for carrying snacks and also for organizing non-food travel essentials.

COLLAPSIBLE SILICONE CONTAINERS $ 30 | AMAZON.COM

Made from food-grade silicone, this four-container set from Amazing Containers can go safely in the microwave and collapses down to 1.2-inch height for easy packing.

what to pack TOOLS Most of these items, except for the knife, can be transported in carry-on luggage. •

Insulated bag to carry perishables

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Microwave-safe collapsible silicone containers with lids, to cook and store food

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Microwave rice cooker (works for cooking pasta and oatmeal too)

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Collapsible colander

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Collapsible measuring cups and spoons

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Lightweight plastic cutting board

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Knife

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Vegetable peeler

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Travel-size can opener

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Kitchen towel

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Flatware and serving spoon(s)

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Lightweight reusable serving/ storage bowls

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Zip-top bags for leftovers

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Shopping bags

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Trash bags

Easy Pasta Primavera 25 minutes l Makes 6 cups Yes, you can make a big batch of pasta in a hotel room with a microwave. 1 1 2 1 1 1 1

cup dry whole wheat penne pasta cup chopped carrots cups ½-inch broccoli florets cup chopped yellow bell pepper 15-oz. can diced tomatoes, undrained tsp. garlic powder tsp. dried Italian seasoning, crushed

Sea salt and freshly ground black pepper, to taste Tbsp. slivered almonds or pine nuts

1. In a microwave-safe bowl or microwave rice cooker combine pasta and 5 cups water. Microwave 5 minutes. Add carrots; microwave 3 minutes. Add broccoli and bell pepper; microwave 3 minutes more. Drain any excess water from bowl; keep warm. 2. In a separate microwave-safe bowl combine tomatoes, garlic powder, and Italian seasoning. Cover and microwave 5 minutes. Pour over pasta mixture. Season with salt and black pepper. Toss to combine. Garnish with nuts.

FOOD ITEMS When choosing what to pack, focus on lightweight items that you already have in your pantry. Grains, nuts, and dry spices can be packed into zip-top bags to save space. •

Rice and quinoa (ideally precooked, in shelf-stable pouches; uncooked is OK too)

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Dry pasta or noodles

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Rolled oats (for microwave oatmeal breakfasts)

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Nuts and seeds

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Salt and pepper

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Garlic powder

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Italian seasoning

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Paprika or chili powder

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Packet of low-sodium taco seasoning mix

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Packet of low-sodium chili seasoning mix

F O R K S O V E R K N I V E S .C O M

when you get there

ITEMS TO BUY AT YOUR DESTINATION

Visiting the grocery store can be a fun way to discover the place you’re visiting. You can pick up fresh produce for meals and snacks, plus any heavy or bulky items you chose not to pack. •

Fresh fruits and vegetables for snacking and meals (whole and/or prewashed/sliced)

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Frozen vegetables (if you have freezer access)

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Canned beans (ideally in pop-top cans)

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Canned diced tomatoes (ideally in pop-top cans)

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Rice and quinoa (ideally precooked, in shelfstable pouches)

•

Any spices or seasoning blends you didn’t pack

•

Tortillas and/or bread

•

Oil-free pico de gallo or salsa, hummus, and/or guacamole

•

Plant milk, such as almond, soy, cashew, or rice

•

Hot sauce

Sweet Potato and Kale Chili 20 minutes l Makes 8 cups Look for shelf-stable pouches of cooked brown rice. Some can be microwaved in their pouch to heat. Be sure to follow the package directions. 2

1 1 1 1 1

medium (12 oz. each) sweet potatoes, peeled and cut into ¾-inch cubes cup purchased pico de gallo or salsa 15-oz. can diced tomatoes, undrained Tbsp. low-sodium chili seasoning tsp. garlic powder 15-oz. can white beans (any variety), rinsed and drained (1 ½ cups) cups chopped kale (stems removed) Sea salt, to taste cups cooked brown rice

1. In a microwave-safe bowl combine the first five ingredients (through garlic powder). Cover and microwave 10 to 13 minutes or until sweet potatoes are just tender when pierced with a fork, stirring once or twice. 2. Stir in beans and kale. Cover and microwave 3 to 4 minutes or until kale is wilted. Season with salt. Mix well. 3. Heat rice in microwave 2 minutes. Serve chili over rice.

Hummus Veggie Wraps 15 minutes l Makes 4 wraps If you like hot sauce, keep your eyes peeled for tiny 2-oz. bottles of Tabasco sauce at convenience stores and supermarkets. Keep a few on hand for travel. They’re small enough to squeeze into your carry-on liquids pouch. 4 1 8 1 1 1

10-inch whole wheat tortillas 16-oz. container oil-free hummus romaine lettuce leaves bell pepper, cut into 3-inch strips cucumber, cut into 3-inch strips carrot, cut into 3-inch strips Hot sauce (optional)

1. Wrap tortillas in a damp kitchen towel. Microwave 30 to 60 seconds or until hot. 2. Spread 2 to 3 Tbsp. hummus down center of each tortilla. Top each with two lettuce leaves and 1/3 cup of the vegetable strips. Roll up tortillas to enclose filling. If desired, serve with hot sauce. Wrap any extra vegetables in paper towels; refrigerate for later.

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Quinoa Slaw Bowl 15 minutes l Makes 4 cups Look for cooked quinoa in shelf-stable pouches or in the freezer aisle. Or cook dry quinoa in the microwave. 1 15-oz. can chickpeas, rinsed and drained (1 1/2 cups) 1/4 cup lemon juice 1 tsp. garlic powder Sea salt and freshly ground black pepper, to taste 2 1/2 cups shredded cabbage with carrot (coleslaw mix) 1 cup fresh or frozen green peas 1 cup cooked quinoa* 1/2 cup cherry tomatoes, halved 1. In a microwave-safe bowl combine 1/2 cup of the chickpeas, the lemon juice, garlic powder, salt, pepper, and 2 Tbsp. water. Mash mixture into a coarse paste. Add coleslaw mix and peas; mix well. Microwave 3 to 4 minutes or until vegetables are softened. 2. Stir in the remaining chickpeas, the cooked quinoa, and the cherry tomatoes. Season with additional salt and pepper. Toss to combine. Serve immediately or refrigerate until ready to serve. *Tip If starting with dry quinoa, in a microwave-safe bowl combine 1/2 cup quinoa and 3/4 cup water. Cover and microwave 9 to 12 minutes. Let stand, covered, 10 minutes. Fluff quinoa. (While cooking, some water may spill over in microwave.)

Baked Potato and Red Bean Bowl

Black Bean Tacos

20 minutes l Makes 5 to 6 cups To quickly cook baked potatoes in the microwave, consider using a microwave potato cooker bag (amazon. com). It decreases the cooking time, and you don’t even need to poke the potatoes with a fork before popping them into the microwave.

20 minutes l Makes 6 tacos The corn and avocado make these simple tacos taste special. If the grocery store salad bar doesn’t have corn niblets, opt for a bag of frozen corn.

medium russet potatoes, scrubbed 1 15-oz. can kidney beans, rinsed and drained (1 1/2 cups) 1/2 cup purchased pico de gallo or salsa 1 Tbsp. lemon juice Pinch paprika or chili powder Sea salt, to taste 1. Poke potatoes a few times with a fork or knife. Wrap in a damp kitchen towel; place on a microwave-safe plate. (If using a microwave potato bag, do not poke potatoes; place them in bag after scrubbing.) Microwave 4 to 5 minutes or until tender when pierced with a fork or knife. 2. Let potatoes stand until cool enough to handle. (For faster cooling, place them in refrigerator.) Peel potatoes, if desired, and cut into 1-inch chunks. Place in a bowl. Add remaining ingredients; mix well.

pictured on page 27

1 15-oz. can black beans, rinsed and drained* (1 1/2 cups) 1 cup fresh or frozen corn 1 Tbsp. low-sodium taco seasoning 6 6-inch yellow corn tortillas 2 cups chopped romaine lettuce or shredded cabbage with carrot (coleslaw mix) 1/2 cup purchased pico de gallo or salsa 1/2 of an avocado, seeded, peeled, and chopped, or 1/2 cup purchased guacamole 1. In a microwave-safe bowl stir together beans, corn, taco seasoning, and 1/4 cup water. Cover and microwave 4 to 6 minutes or until heated through, stirring once. Lightly mash mixture to the texture of chunky refried beans, leaving some beans whole. 2. Wrap tortillas in a damp kitchen towel; microwave 1 to 2 minutes or until hot. Divide bean mixture among tortillas. Top with lettuce, pico de gallo, and avocado. Serve immediately.

*Tip To rinse and drain beans (and other canned foods) without a colander, open can without completely detaching lid. Holding lid in place, open it slightly and tip the can so liquid can drain out without spilling beans. Add water to beans in can, hold lid in place, and gently shake can to loosen and rinse beans. Drain again. Repeat a few times to rinse beans well.

baked potato and red bean bowl

F O R K S O V E R K N I V E S .C O M

Berry Good Morning Fresh berries bring spoonfuls of mouthwatering goodness to these cheery breakfast entrées.

photography Brie Passano | food styling Kelsey Moylan

Cucumber Cups with Spiced Couscous

30 minutes l Makes 35 cups Cool cucumber rounds make a refreshing base for a spicy salad made with chunky pearl couscous, aka Israeli couscous. 1½

cups vegetable broth ½ cup dry whole grain pearl couscous 2 tsp. tahini ¾ cup finely chopped fresh mint ¼ cup finely chopped onion ¼ cup chopped fresh or dried apricots or whole raisins 2 Tbsp. lemon juice 1 ½ tsp. ras el hanout Sea salt, to taste 3 Persian cucumbers

1. In a small saucepan bring broth to boiling. Add couscous and stir well. Simmer 10 minutes; remove from heat, cover pan, and let stand 10 to 15 minutes. Uncover pan; drain off any remaining liquid. Stir in tahini. Let the couscous cool to room temperature. 2. Transfer cooled couscous to a bowl. Stir in the next five ingredients (through ras el hanout). Season with salt. 3. Slice the cucumbers into ⅓-inchthick rounds. Use a small melon baller to scoop out a shallow well in the center of each cucumber round. Fill each cucumber cup with about 2 tsp. couscous mixture. Garnish with additional mint. Serve chilled or at room temperature.

Berry-Stuffed Breakfast Sweet Potatoes 25 minutes l Makes 2 stuffed halves This fresh recipe will more than satisfy a craving for a hearty breakfast, and it’s a great way to use leftover baked sweet potatoes. 1 1 1

baked sweet potato* Tbsp. almond butter tsp. pure maple syrup Pinch sea salt 3 Tbsp. rolled oats** 1/2 cup fresh berries, such as raspberries and/or blueberries 1 Tbsp. hemp seeds Ground cinnamon (optional) 1. Preheat oven to 425°F. Place baked sweet potato in an oven-safe dish. Cover and bake 14 to 18 minutes or until heated through, turning it over halfway through.

2. Slice sweet potato in half. Scoop 2 to 3 Tbsp. sweet potato flesh out of each half and transfer flesh to a bowl. Add almond butter, maple syrup, and salt to bowl; mash until well combined. 3. Return mashed sweet potato mixture to sweet potato shells. Top with oats, berries, and hemp seeds. If desired, serve with additional maple syrup and sprinkle with cinnamon. *Tip If starting with an unbaked sweet potato, preheat oven to 400°F and line a baking sheet with parchment paper. Pierce sweet potato 3 or 4 times with a knife, place on prepared baking sheet, and bake 45 to 50 minutes or until tender and the skin is easy to pierce with a fork. **Tip For extra flavor and texture, drytoast the oats in a nonstick pan over medium 1 minute, stirring often. From Ashley Madden

Chilled Blueberry Soup

Banana Split Oatmeal Bowls

pictured on page 35

3 hours l Makes 6 cups This cool soup is perfect for a weekend brunch. Make it a day ahead, and it’ll be ready when you are.

20 minutes l Makes 2 bowls Take a couple bites of this sweet fruitfilled breakfast and you’ll be wondering why you hadn’t thought of the concept yourself.

4 2 1

fresh oranges cups fresh or frozen blueberries cup unsweetened apple juice ⅓ cup pure maple syrup Pinch ground cloves 1 cup vegan plain yogurt 1. Remove zest from one of the oranges. Squeeze juice from all of the oranges. 2. In a large saucepan combine orange juice and zest, blueberries, apple juice, maple syrup, cloves, and ½ cup water. Bring to boiling over medium-high; reduce heat to medium. Cook until berries have released their juices and the soup has thickened slightly. Remove from heat and cool completely, about 1 hour. 3. Transfer cooled soup to a blender. Cover and blend until smooth. Strain soup through a fine-mesh sieve. Cover and chill at least 90 minutes. If the soup seems too thick, stir in a little water to reach desired consistency. Pour soup into bowls and swirl in the yogurt just before serving. From Del Sroufe

1 ¾ cups unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice 1 cup rolled oats 1 banana, peeled and mashed (½ cup) 1 Tbsp. date paste Dash ground cinnamon Sea salt, to taste 1 cup sliced fresh strawberries ¼ cup canned crushed pineapple in juice 2 tsp. dairy-free chocolate chips (optional) 1. In a saucepan bring milk to boiling. Stir in oats, banana, date paste, and cinnamon. Reduce heat to low. Simmer, uncovered, 5 minutes, stirring occasionally. Remove from heat, cover, and let stand 2 minutes. Season with salt. 2. Divide oatmeal between two bowls. Top with strawberries, pineapple, and chocolate chips (if using). If desired, serve with additional plant milk. From forksmealplanner.com

Citrus and Berry Chia Pudding 3 hours 5 minutes l Makes 3 cups This fruity overnight pudding makes a quick breakfast that feels special. All you have to do is blend, mix, and set it in the refrigerator overnight. Feel free to swap out the blackberries and strawberries for blueberries, raspberries, etc. Have fun with it! 1 ½ cups unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice ½ cup fresh blackberries ½ cup sliced fresh strawberries ½ cup fresh orange juice 3 pitted Medjool dates Pinch sea salt ¼ tsp. pure vanilla extract (optional) ½ cup chia seeds 1. In a blender combine the first six ingredients (through salt). Add vanilla, if desired. Cover and blend until smooth. 2. Place the chia seeds in a large jar or sealable container. Pour fruit mixture over the top; mix well. Cover and chill at least 3 hours or overnight. If desired, garnish with additional fresh berries. From Jasmine Briones, sweetsimplevegan.com

F O R K S O V E R K N I V E S .C O M

Whether you’re entertaining guests or just want something that feels special, these sweet and savory appetizers hit the spot.

photography Adam Albright | food styling Charlie Worthington recipes Darshana Thacker

Endive Boats with Summer Fruit 15 minutes l Makes 12 boats Look for plump heads of Belgian endive for this recipe: The leaves will be broader and less likely to roll over once filled. 2 3

heads Belgian endive ripe peaches, pitted and finely chopped 1 large tomato, finely chopped 1/2 cup fresh blueberries, chopped if large 1 Tbsp. chopped fresh tarragon 1 Tbsp. pure maple syrup or date syrup 1. Separate the endive leaves and place 12 of the nicest, largest leaves on a clean surface. 2. In a bowl mix together the remaining ingredients, reserving some of the tarragon for garnish. Spoon fruit mixture into endive leaves. Arrange filled leaves on a platter. Garnish with reserved tarragon.

F O R K S O V E R K N I V E S .C O M

Walnut Cookie Fruit Stacks

40 minutes l Makes 24 stacks You can make the cookies for these stacks ahead of time, but wait until just before serving to slice the fruit and assemble the stacks—you’ll get the nicest contrast of textures that way.

1/3 cup sorghum flour, plus more for 3/4 1/3 1/3 1 1 1/2

1/8 2 4 1

F O R K S O V E R K N I V E S .C O M

dusting cup rolled oats cup walnuts cup pure maple syrup Tbsp. flaxseed meal tsp. pure vanilla extract tsp. sea salt ripe bananas ripe kiwifruit cup chopped fresh strawberries

1. Preheat oven to 350°F. Place a silicone baking mat on a large baking sheet and dust with sorghum flour. 2. For cookies, in a food processor combine 1/3 cup sorghum flour and the next six ingredients (through salt). Process until a crumbly dough forms. Transfer dough to prepared mat and shape it into a ball. Roll the ball into a 9×6-inch rectangle about 1/8 inch thick. Use a bench scraper or dull knife to square up the edges and score the dough into twenty-four 1½-inch squares. 3. Bake 15 to 20 minutes or until cookies are crispy and lightly browned on top. Cool cookies a few minutes on baking sheet before separating them. Cool cookies completely. 4. Just before serving, assemble the stacks. Slice the bananas and kiwifruit into 1/8-inch-thick coins (24 coins each). Layer each cookie with a slice of kiwifruit and a slice of banana. Top with chopped strawberries. Serve immediately on a platter drizzled with additional maple syrup, if desired.

EX PER T T I P

HANDLING CHILE PEPPERS

Chile peppers contain oils that can burn your skin and eyes. Wear plastic or rubber gloves when working with them.

1 hour l Makes 12 toasts If you have leftover baked sweet potatoes, this recipe comes together in 20 minutes. 2 1

½ ½ 1

½ 2 2 1 1

medium sweet potatoes ripe avocado, halved and seeded cup fresh or frozen corn kernels cup cooked black beans small tomato, finely chopped cup thinly sliced scallions Tbsp. chopped fresh cilantro Tbsp. lemon juice fresh jalapeño chile, seeded and finely chopped (tip, above right) clove garlic, minced Sea salt, to taste Chipotle chile powder or smoked paprika (optional)

1. Preheat oven to 425°F. Prick the sweet potatoes in a few places with a fork. Bake 30 to 40 minutes, until a fork inserted in a sweet potato reaches the core with some resistance. Do not cook until tender. Remove sweet potatoes from oven and cool. 2. Scoop avocado flesh into a bowl and mash it. Stir in corn and black beans. Reserve about 1 Tbsp. each of the tomato, scallions, and cilantro; add the remaining tomato, scallions, and cilantro to avocado mixture. Add lemon juice, jalapeño, garlic, and salt; mix well. Taste and adjust seasoning.

3. Cut the sweet potatoes into twelve ⅓-inch-thick rounds. Toast them in a toaster oven until the edges are brown. You may need to repeat the toasting cycle once or twice. (Or arrange rounds on a parchment-lined baking sheet and bake in a 425°F oven 10 to 15 minutes or until edges are brown, turning once halfway through baking.) 4. Arrange toasted rounds on a platter. Top each round with a scoop of avocado mixture. Top with the reserved tomato, scallions, and cilantro. If desired, sprinkle lightly with chipotle powder. Serve chilled or at room temperature.

Cucumber Cups with Spiced Couscous

30 minutes l Makes 35 cups Cool cucumber rounds make a refreshing base for a spicy salad made with chunky pearl couscous, aka Israeli couscous. 1½

Summer Squash Roll-Ups 30 minutes l Makes 12 roll-ups You’ll need a mandoline or a sharp vegetable peeler to create thin sheets of zucchini and yellow squash for these crunchy roll-ups. 1 medium zucchini 1 medium yellow squash 2 to 3 radishes 1 8-oz. container purchased oil-free hummus 1 stalk celery, cut into 2-inch matchsticks 1 carrot, cut into 2-inch matchsticks 1 red bell pepper, cut into 2-inch matchsticks 2 scallions, cut into 2-inch matchsticks 12 small parsley sprigs 1. Cut zucchini and yellow squash into six long 3-millimeter-thin sheets each using a mandoline or a sharp vegetable peeler. Cut the radishes into paper-thin coins using the same tool. 2. Lay one of the squash sheets horizontally on a cutting board. Arrange 3 radish slices along the top left side of the sheet so that half of the radishes extend above the sheet. Spread 1 tsp. hummus over the squash and the parts of radishes that are on the squash. 3. Place two each celery, carrot, bell pepper, and scallion matchsticks, and one parsley sprig, in the middle of the squash sheet so they align at the bottom edge and extend above the top edge. 4. Roll up squash sheet from left to right to form a tight roll; secure with toothpicks. Repeat to make 12 total rollups. Serve on a platter with remaining hummus.

Orzo-Stuffed Tomatoes with Pesto Fluff 30 minutes l Makes 12 stuffed tomatoes Campari tomatoes are larger than cherry tomatoes but smaller and rounder than romas. They are sweet and sturdy enough to stuff.

1/2 cup dry whole wheat orzo 1/2 cup fresh or frozen green peas 2 Tbsp. toasted pine nuts 1 cup packed fresh basil, finely chopped

1/4 cup finely chopped onion 1/4 cup finely chopped yellow or 2 1

3/4 12

orange bell pepper cloves garlic, minced tsp. white wine vinegar Sea salt and freshly ground black pepper, to taste cup canned cannellini beans, rinsed and drained Campari tomatoes

1. In a small saucepan bring 2 cups water to boiling. Add orzo and stir well. Cook over medium-high 10 minutes, adding peas the last 2 minutes of cooking. Drain; rinse with cold water. Drain well. 2. Transfer orzo and peas to a medium bowl. Add pine nuts, ½ cup of the basil, the onion, bell pepper, half of the garlic, and the vinegar; mix well. Season with salt and black pepper.

3. For pesto fluff, in a blender combine the remaining basil and garlic, the beans, and ½ cup water. Cover and blend until smooth; season with salt and pepper. Transfer mixture to a piping bag or resealable plastic bag (snip off a small corner of plastic bag when ready to use). 4. Slice off the top of each tomato. Cut a thin slice off the bottom of each tomato to create a flat base so tomatoes stand upright. Use a melon baller to scoop out and discard seeds. Fill tomatoes with orzo mixture and top with pesto fluff. Serve chilled or at room temperature.

F O R K S O V E R K N I V E S .C O M

Summer Squash Pick these sun-loving, quick-growing veggies before they get too big, and use them to make innovative new recipes.

photography Adam Albright | food styling Charlie Worthington | recipes Shelli McConnell

Baja Bowls 40 minutes l Makes 4 bowls Try this fresh spin on a taco bowl. You can control the spice with the salsa you choose for the Green Rice. 1 15-oz. can no-salt-added pinto beans, rinsed and drained (1 1/2 cups) 1 Tbsp. finely chopped fresh jalapeño chile (tip, page 41) 1/2 tsp. ground cumin 16 squash (mini pattypan, baby zucchini, and/or baby yellow summer, halved) (12 to 16 oz. total) 1 Tbsp. lime juice 1 tsp. chipotle chile powder 1/2 tsp. garlic powder 4 whole fresh jalapeño chiles 2 6-inch corn tortillas

1 recipe Green Rice 4 cups shredded red cabbage 1 medium avocado, halved, seeded, peeled, and chopped Lime wedges, chopped fresh cilantro, and purchased mild or spicy green salsa

3. In four bowls arrange beans, squash, whole jalapeños, Green Rice, cabbage, and avocado. Add tortilla strips. Serve with lime wedges, cilantro, and green salsa.

Green Rice Heat a medium saucepan over medium-high. Add ½ cup chopped onion and 2 cloves garlic, 1. Place beans in a small saucepan. Stir minced; cook 2 minutes, stirring in chopped jalapeño, cumin, and 2 Tbsp. occasionally and adding water, 1 to water. Heat over low. 2 Tbsp. at a time, as needed to prevent 2. In a large bowl toss squash with sticking. Stir in 1 cup dry brown rice; lime juice, chipotle chile powder, and cook and stir 1 minute. Add 2 cups garlic powder. Grill squash and whole low-sodium vegetable broth and jalapeños in a vegetable grill basket ⅔ cup purchased mild or spicy green over medium 12 to 15 minutes or until salsa. Bring to boiling; reduce heat. charred, turning once or twice. Grill Simmer, covered, 35 to 40 minutes tortillas 1 to 2 minutes per side or until or until rice is tender and liquid is lightly charred and crisp. Cut grilled absorbed. Remove from heat; let stand tortillas into strips. 5 minutes. Add ¼ cup chopped fresh cilantro; fluff rice with a fork.

F O R K S O V E R K N I V E S .C O M

Open-Face Banh Mi Sandwiches recipe on page 51

Summer Squash Hash with Polenta 1 hour l Makes 8 cups hash + 3 cups polenta It’s worth seeking out Italian frying peppers at the farmers market. They vary in their level of heat from mild to fairly kicky, so be sure to ask the vendor about the ones you buy. 1 1 1 1/2 1 6 1 2 12 2

7-oz. jar roasted red bell peppers, drained Tbsp. balsamic vinegar cups low-sodium vegetable broth cup dry polenta cups cut up summer squash mix (zucchini, yellow, and pattypan) cup chopped onion Italian frying peppers,* halved, seeded, and chopped (2 cups) Castelvetrano olives, crushed (1/3 cup) 15-oz. cans no-salt-added chickpeas (garbanzo beans), rinsed and drained (3 cups) cloves garlic, minced

2 tsp. lemon zest 1/2 cup chopped fresh basil, oregano, and/or flat-leaf parsley Sea salt and freshly ground black pepper, to taste 1. In a small food processor combine roasted red peppers and balsamic vinegar. Process until smooth. 2. In a large saucepan combine broth and 2 1/2 cups water. Bring to boiling. Gradually whisk in polenta. Reduce heat. Cook, uncovered, about 20 minutes or until thickened and creamy, stirring occasionally. 3. Meanwhile, in an extra-large skillet combine the next four ingredients (through olives). Cook over medium about 10 minutes or until tender, stirring

occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in chickpeas, garlic, and lemon zest. Cook and stir 2 minutes or until heated through. Stir in fresh herbs, salt, and black pepper. 4. Spoon polenta onto plates. Spoon roasted pepper sauce over polenta. Top with vegetable mixture. *Tip Some names for Italian frying peppers are Cubanelles, Italianelles, or Italian long peppers. Anaheim, banana peppers, and small red bell peppers are good substitutes.

F O R K S O V E R K N I V E S .C O M

Lentil-Rice Squash Boats 50 minutes l Makes 16 boats + 3 cups stuffing If you can find them at summer’s peak, use 16 (2- to 4-inch) pattypan or sunburst squash, tops cut off and squash hollowed out, in place of the summer squash halves. 4 medium yellow summer squash or zucchini 1/3 cup white balsamic vinegar 3 Tbsp. finely chopped sun-dried tomatoes (not oil-packed) 2 Tbsp. chopped fresh oregano 2 cloves garlic, minced 1/4 tsp. sea salt 1/4 tsp. crushed red pepper 3 cups cooked brown basmati rice 2 cups cooked lentils 1 cup chopped roma tomatoes 3/4 cup thinly sliced scallions 3 Tbsp. chopped toasted walnuts Nutritional yeast (optional) 1. Preheat oven to 350°F. Halve each squash lengthwise and then crosswise to make 16 shells. Scoop out seeds and pulp, leaving 1/4-inch-thick shells. Arrange shells, hollowed sides up, in a 13×9-inch baking dish. Bake, uncovered, 10 minutes. 2. Meanwhile, for stuffing, in a large bowl whisk together the next six ingredients (through crushed red pepper). Add the next five ingredients (through walnuts). Stir to combine. Spoon as much of the stuffing as possible into partially baked squash shells, mounding slightly. Spoon any remaining stuffing into a 1-qt. round baking dish. Bake shells and stuffing, uncovered, 25 to 30 minutes or until squash is tender. If desired, sprinkle with nutritional yeast and additional fresh oregano.

F O R K S O V E R K N I V E S .C O M

Hasselback Roasted Zucchini recipe on page 51

F O R K S O V E R K N I V E S .C O M

Summer Squash Veggie Skewers

Open-Face Banh Mi Sandwiches

Hasselback Roasted Zucchini

45 minutes l Makes 8 skewers + 5 cups quinoa These colorful squash skewers are paired with quinoa and edamame for a robust summer dinner.

pictured on page 46

pictured on page 49

55 minutes l Makes 4 sandwiches These knife-and-fork sandwiches are so loaded you need to remove some of the bread from the baguette. Save it to make bread crumbs or croutons.

1 hour l Makes 8 zucchini halves Handle the thin slices in the zucchini delicately so they don’t break when separating and stuffing them. You’ll be rewarded with a fun side dish with a pleasantly toasty filling.

3 cups low-sodium vegetable broth 1 1/2 cups dry red quinoa, rinsed and drained 1 cup frozen shelled edamame 3 medium (8 to 10 oz. each) yellow summer squash and/or zucchini, cut into 1/4-inch-thick slices 2 medium red and/or orange bell peppers, cut into 1-inch squares 4 oz. fresh button or cremini mushrooms, cut into 1/4-inchthick slices 1 small sweet onion, cut into 1-inch squares 1/4 cup reduced-sodium soy sauce 1/4 cup apple cider 2 Tbsp. packed brown sugar 2 Tbsp. sliced scallions 2 tsp. toasted sesame seeds 2 cloves garlic, minced 1 tsp. grated fresh ginger 1/2 tsp. crushed red pepper Chopped fresh cilantro 1. In a medium saucepan bring broth to boiling. Add quinoa; cover and reduce heat. Simmer 15 to 20 minutes or until tender and liquid is absorbed, adding edamame the last 2 minutes. 2. Meanwhile, on eight 10-inch skewers, thread squash, bell peppers, mushrooms, and onion, pressing pieces together snugly. 3. For glaze, in a small bowl whisk together the next eight ingredients (through crushed red pepper). 4. Brush skewers with some of the glaze. Grill, covered, over medium 10 to 15 minutes or until crisp-tender and lightly browned, turning and brushing with some of the remaining glaze once. Serve over quinoa. Drizzle with the remaining glaze. Sprinkle with cilantro.

1 medium (8- to 10-oz.) zucchini, quartered lengthwise, seeded, and cut into matchsticks (1 3/4 cups) 1 medium (8- to 10-oz.) yellow squash, quartered lengthwise, seeded, and cut into matchsticks (1 3/4 cups) 1 cup matchstick-cut carrots 1 small red onion, quartered and sliced 1/2 cup thinly sliced or matchstickcut daikon radish 1 fresh jalapeño chile, seeded and thinly sliced (tip, page 41) 1/3 cup brown rice vinegar 1 Tbsp. pure cane sugar 1/8 tsp. sea salt 1 1/2 15-oz. cans no-salt-added Great Northern beans, rinsed and drained (2 1/4 cups) 1/2 cup chopped fresh cilantro 1 to 2 tsp. sriracha sauce 1 tsp. grated fresh ginger 2 cloves garlic, minced 1 12-oz. whole grain baguette, split and partially hollowed out 1/3 cup soaked raw cashews, well drained* 1 Tbsp. lime juice 1/3 to 1/2 cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice 1. In a shallow bowl combine the first six ingredients (through jalapeño). In a small saucepan combine vinegar, sugar, salt, and 2 Tbsp. water. Bring just to boiling, stirring to dissolve sugar. Pour vinegar mixture over vegetables; let stand 15 minutes, stirring occasionally. 2. In a food processor combine beans, half of the cilantro, the sriracha, ginger, garlic, and 2 Tbsp water. Pulse until smooth. Spread in baguette halves. Cut baguette halves in half crosswise. Drain vegetables. Top baguette pieces with vegetable mixture. 3. In a small food processor combine cashews and lime juice. Process until smooth, gradually adding enough milk to reach drizzling consistency. Drizzle over sandwiches. Top sandwiches with remaining cilantro.

4 medium zucchini and/or yellow summer squash (8 to 10 oz. each) 2 cups fresh parsley and/or basil leaves 2 tsp. capers, rinsed and drained 1 tsp. lemon zest 2 cloves garlic, minced Sea salt, to taste 1/4 tsp. freshly ground black pepper 1 1/2 cups cooked whole wheat couscous, cooled* 1/4 cup nutritional yeast 1 recipe Tahini Sauce 1. Preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper. If necessary, remove a thin slice from one side of each zucchini so it sits flat. Cut each in half crosswise. On a cutting board arrange two chopsticks or wooden spoons lengthwise on either side of zucchini. Cut zucchini crosswise into ¼-inch slices, stopping when knife reaches chopsticks (to prevent slicing all the way through). Arrange zucchini in prepared pan. 2. In a food processor combine the next six ingredients (through pepper). Pulse until chopped and well combined. Transfer to a medium bowl. Stir in couscous and nutritional yeast. Spoon mixture between slices of zucchini. Spoon any remaining filling over or around zucchini. Roast, uncovered, 25 minutes or until lightly browned and tender. 3. Serve zucchini drizzled with Tahini Sauce. *Tip For 1 1/2 cups cooked couscous, cook 1/2 cup dry whole wheat couscous according to package directions. Tahini Sauce In a small food processor combine 2 Tbsp. tahini, 3 Tbsp. lemon juice, and 1 clove garlic, cut up. Process until smooth, gradually adding 2 to 4 Tbsp. water until drizzling consistency.

*Tip Soak cashews in enough very hot water to cover 15 minutes; drain and rinse.

F O R K S O V E R K N I V E S .C O M

Vegan SANDWICHES

T H E B EST

Some sandwiches are simply classic. Here are the vegan versions of five craveable faves to revisit again and again.

BBQ SANDWICHES WITH PINEAPPLE S L AW recipe on page 56

photography Brie Passano | food styling Kelsey Moylan | recipes Nancy Macklin

1½ 12

¼ 1

tsp. low-sodium taco seasoning 6-inch corn tortillas cup raw cashews, soaked small clove garlic Sea salt and freshly ground black pepper, to taste 15-oz. can no-salt-added black beans, rinsed and drained (1 ½ cups) cup chopped fresh cilantro cup shredded jicama Lime wedges

1. Thread cherry tomatoes on four 8-inch skewers.* Brush tomatoes, cantaloupe, asparagus, onion, and jalapeños with lime juice. Sprinkle with taco seasoning. Grill cantaloupe and vegetables, uncovered, over medium 6 to 8 minutes or until lightly charred, turning once. Grill tortillas about 30 seconds per side or until crisp. 2. For dressing, remove stem and seeds from one jalapeño. In a blender or small food processor combine stemmed jalapeño, soaked cashews, garlic, and ⅓ cup water. Cover and blend until smooth. Season with salt and pepper. 3. Chop cantaloupe, asparagus, and onion; place in a bowl. Add tomatoes, beans, and cilantro; toss to combine. Top tortillas with cantaloupe mixture and shredded jicama. Drizzle with dressing. Slice the remaining jalapeños. Serve tostadas with sliced jalapeños and lime wedges.

2 1 1 1 1 2 2

tsp. sriracha sauce Tbsp. finely chopped scallion tsp. toasted sesame seeds tsp. grated fresh ginger clove garlic, minced cups finely chopped watermelon cups finely chopped honeydew melon 2 cups finely chopped cantaloupe 1 medium avocado, halved, seeded, peeled, and chopped ½ tsp. wasabi paste 3 to 4 Tbsp. unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice 4 cups shredded napa cabbage ¼ cup slivered daikon radish Pickled ginger (optional) 1. In a small bowl whisk together the first seven ingredients (through garlic). Place melons in three separate bowls. Drizzle evenly with soy sauce mixture; stir to coat. 2. For dressing, blend avocado, wasabi paste, and enough of the milk to make drizzling consistency. 3. Arrange cabbage on plates. Place a 4-inch round cutter on top of cabbage on one plate. Spoon in a layer of each melon, pressing lightly to pack. Carefully remove cutter. Repeat on remaining plates. Top with radish and drizzle with dressing. If desired, serve with pickled ginger.

20 minutes l Makes 10 cups This hearty summer salad recipe makes enough to share. Take it to a picnic. 3 3 1

¼ ⅛ 1 3 2 2 4

½ ¼

ripe peaches, pitted and chopped Tbsp. champagne vinegar Tbsp. chopped fresh chives tsp. sea salt tsp. cayenne pepper 5-oz. pkg. fresh arugula, torn cups coarsely chopped honeydew melon cups cold cooked barley cups cold cooked French green lentils green or yellow kiwifruit, peeled and chopped cup slivered sweet onion cup toasted slivered almonds

1. For dressing, in a blender or small food processor combine one of the peaches, the vinegar, chives, salt, cayenne, and 2 to 3 Tbsp. water. Cover and blend until smooth. 2. In a large bowl combine the remaining two peaches and the next six ingredients (through onion). Add dressing; toss to coat. Top with almonds.

*Tip If using wooden skewers, soak them in water 30 minutes before using.

Tri-Melon Poke Stacks pictured on page 63 25 minutes l Makes 4 stacks Fresh melon gets a classic Hawaiian treatment with the flavors of an island favorite—poke. Use a 4-inch round cutter to mold the mixture into colorful stacks. 2 2

Tbsp. brown rice vinegar tsp. reduced-sodium soy sauce

F O R K S O V E R K N I V E S .C O M

PB&J Roll-Ups 15 minutes l Makes 4 roll-ups These chickpea-boosted peanut butter and jelly wraps will please the young and the young-at-heart alike.

1/2 cup canned no-salt-added 2

1/4

4 3 1 1

F O R K S O V E R K N I V E S .C O M

chickpeas, drained and liquid (aquafaba) reserved Tbsp. no-salt-added natural peanut butter tsp. ground cinnamon 8-inch whole wheat tortillas Tbsp. low-sugar grape jelly medium banana, sliced cup seedless grapes, halved

In a small food processor combine chickpeas, peanut butter, and cinnamon. Process until smooth and creamy, adding 3 to 4 Tbsp. of the reserved aquafaba to reach desired consistency. Spread on tortillas. Spread grape jelly over peanut butter layer and top with banana slices and grapes. Roll up tortillas and cut in half.

BLTAs (Bacon, Lettuce, Tomato, and Avocado) 1 hour 40 minutes l Makes 4 sandwiches When tomato season is at its peak, make your own carrot “bacon” and a zesty chickpea-based spread for these stacked sandwiches.

1/4 cup coconut aminos 2 Tbsp. balsamic vinegar 1 Tbsp. pure maple syrup 1 Tbsp. orange juice 1/2 tsp. smoked paprika 2 large carrots, cut lengthwise into thin strips (about 1/8 inch thick) 8 slices 100% whole wheat bread, toasted 1/2 cup Zesty Sandwich Spread

4 1 1 1

leaves romaine lettuce red tomato, sliced yellow tomato, sliced medium avocado, halved, seeded, peeled, and sliced

1. For marinade, in a small bowl combine the first five ingredients (through paprika). Set a resealable plastic bag in a shallow dish. Place carrots in the bag. Add marinade; seal bag and turn to coat carrots. Refrigerate at least 1 hour. 2. Preheat oven to 375°F. Line a rimmed baking sheet with parchment paper or a silicone baking mat. Drain carrots, reserving marinade. Place carrots on prepared baking sheet. Bake 20 to 25 minutes or until carrots are lightly browned, turning occasionally and brushing with reserved marinade. Cool on a wire rack.

3. Spread toast with Zesty Sandwich Spread. Add carrots and the remaining ingredients. Serve immediately. Zesty Sandwich Spread Drain and reserve liquid (aquafaba) from one 15-oz. can no-salt-added chickpeas. In a food processor combine chickpeas; 3 Tbsp. of the aquafaba; 2 Tbsp. each nutritional yeast, tahini, and lemon juice; 1 tsp. dry mustard; 1/2 tsp. curry powder; and 1/8 tsp. cayenne pepper. Process until smooth. Stir in 2 Tbsp. each sliced scallion and chopped fresh parsley. Season to taste with sea salt and freshly ground black pepper. Makes 1 2/3 cups. Make-Ahead Tip Prepare carrots as directed through Step 2. Transfer to an airtight container and refrigerate up to 3 days.

“I’VE GONE FROM FOUR BLOOD PRESSURE MEDICATIONS TO TWO, AND I’VE CUT THE DOSE IN HALF FOR THOSE TWO.” BRIAN DEVON BEFORE A WFPB LIFESTYLE

Three years ago, I was 30 pounds overweight and on four blood pressure medications. I had high triglycerides (a terrible 2,000 mg/dL), atrial fibrillation, and chronic kidney disease (CKD). My estimated glomerular filtration rate— a measure of kidney functioning—was 42. (Under 60 signals CKD.) I started researching diets and discovered keto. I’d always been a big meat eater, so I tried it. Within a couple weeks, I’d lost 5 pounds, but I wasn’t feeling great. I decided to get more blood work. My eGFR had deteriorated to 33! The doctor said that if I went below 30, I should discuss dialysis and transplant options with the nephrologist. Around the same time, I got an email from Netflix that the Forks Over Knives documentary would be removed from the streaming platform soon, so I watched it. The film was a revelation for me. I became a strict whole-food, plant-based eater overnight. After 12 weeks, I had additional blood work done, and my doctor was astounded: My eGFR had increased to 50, and my uric acid, creatinine, and triglycerides were normal. Since then, I’ve gone from four blood pressure medications to two, and I’ve cut the dose in half for those two. My average blood pressure is 112/70. I haven’t had atrial fibrillation since I started the diet. To cap it all off, I’ve lost 35 pounds. —Brian Devon

BBQ Sandwiches with Pineapple Slaw pictured on page 52 30 minutes l Makes 4 sandwiches This saucy sandwich is best eaten with a knife and fork. 1 1 2 4 1 1

½ 2 1

¼ 2 4

8-oz. pkg. fresh button mushrooms, finely chopped cup chopped onion cloves garlic, minced oz. tempeh, crumbled cup cooked wheat berries 14.5-oz. can no-salt-added diced tomatoes, undrained cup low-sugar barbecue sauce cups shredded red cabbage cup chopped fresh pineapple cup sliced scallions Tbsp. brown rice vinegar 100% whole wheat hamburger buns, toasted

1. In a large skillet cook mushrooms, onion, and garlic over medium 5 to 8 minutes or until tender. Add tempeh and wheat berries; mix well. Stir in tomatoes and barbecue sauce. Reduce heat to low; simmer 5 to 8 minutes or until slightly thickened. 2. Meanwhile, for slaw, in a medium bowl toss together cabbage, pineapple, scallions, and vinegar. 3. Spoon mushroom mixture on bun bottoms. Top with slaw and bun tops. Make-Ahead Tip Cook ½ cup dry wheat berries according to package directions. Cool. Place in an airtight container. Store in the refrigerator up to 5 days.

Mushroom Cheesesteak Sandwiches pictured on page 53 30 minutes l Makes 4 sandwiches The cheez sauce on this loaded sandwich will remind you of the melty cheese on the classic Philly cheesesteak sandwich. 8

oz. fresh portobello mushrooms, sliced 1 medium onion, sliced 1 medium green bell pepper, sliced 1 medium red bell pepper, sliced ½ tsp. chopped fresh thyme ½ tsp. smoked paprika 2 to 4 Tbsp. low-sodium vegetable broth 1 cup canned no-salt-added chickpeas, undrained ⅓ cup nutritional yeast 1 Tbsp. lemon juice 1 tsp. dry mustard ½ tsp. onion powder ¼ tsp. ground turmeric ⅛ tsp. cayenne pepper

½ to ¾ cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice 1 12-oz. loaf whole wheat French bread, sliced horizontally and toasted 1. In an extra-large skillet cook the first six ingredients (through paprika) over medium 5 to 8 minutes or until tender, stirring occasionally and adding broth, 1 to 2 Tbsp. at a time, as needed to prevent sticking. 2. Meanwhile, for cheez sauce, in a food processor combine the next seven ingredients (through cayenne pepper). Process until smooth, gradually adding ½ cup of the plant milk. Pour into a small saucepan and cook over medium 5 minutes or until hot and slightly thickened, adding enough of the remaining plant milk to reach desired consistency. 3. Spoon mushroom mixture over French bread and drizzle with cheez sauce.

Pesto Panini 30 minutes l Makes 4 sandwiches If you don’t have a panini press, toast the sandwiches in a nonstick skillet over mediumhigh, turning once. Press sandwiches with a heavy skillet while they cook.

½ cup fresh basil 2 2 1

Tbsp. pine nuts, toasted Tbsp. nutritional yeast Tbsp. lemon juice ⅛ tsp. cayenne pepper 1 cup canned no-salt-added cannellini beans, drained and liquid (aquafaba) reserved 1 large yellow summer squash, thinly sliced 1 medium red onion, sliced ¼ cup sun-dried tomatoes (not oil-packed) 4 cups fresh baby spinach 8 slices whole grain bread 1. For pesto, in a food processor combine the first five ingredients (through cayenne pepper). Cover and pulse until smooth, gradually adding 2 to 3 Tbsp. of the reserved aquafaba to reach desired consistency. In a small bowl combine beans and half of the pesto. Mash beans with a fork until mostly smooth. 2. In a large skillet cook summer squash, onion, and sun-dried tomatoes over medium 3 to 4 minutes or until squash is crisp-tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in spinach just until wilted; remove from heat. 3. Spread remaining pesto on four slices of bread and bean mixture on other four slices. Press vegetables into bean mixture. Top with pesto-spread slices of bread. 4. Heat panini press to medium-high. Add a sandwich; cook 3 to 4 minutes or until bread is toasted. Serve immediately.

P E STO PA N I N I

F O R K S O V E R K N I V E S .C O M

Melon Mania Rekindle your love for summer’s juiciest fruits. Discover a new layer to melons’ flavor in our fresh and inventive savory dishes.

photography Adam Albright | food styling Charlie Worthington | recipes Shelli McConnell

HoneydewCUCUMBER NOODLES recipe on page 64

F O R K S O V E R K N I V E S .C O M

recipe on page 64

F O R K S O V E R K N I V E S .C O M

Melon recipe on page 64

Grilled Melon AND BLACK B E A N TO STA DA S recipe on page 64

recipe on page 65

F O R K S O V E R K N I V E S .C O M

Honeydew-Cucumber Noodles pictured on page 59 20 minutes l Makes 11 cups Honeydew melon has a sweet, subtle melon flavor. Cool cucumber has similar understated characteristics, making it a perfect partner.

1/4 cup creamy natural peanut 2 1 2

1/2 1

1/4 12 1

1/2 1

1/2 1 1

butter Tbsp. brown rice vinegar Tbsp. reduced-sodium soy sauce or tamari tsp. pure maple syrup tsp. grated fresh ginger clove garlic, minced tsp. crushed red pepper oz. dry wide brown rice noodles English cucumber, chopped (3 cups) of a medium honeydew melon, seeded and peeled 15-oz. can no-salt-added cannellini beans, rinsed and drained (1 1/2 cups) (reserve 3 Tbsp. beans for Lime-Cilantro Vinaigrette) cup slivered red onion recipe Lime-Cilantro Vinaigrette fresh red chile pepper, thinly sliced (tip, page 41)

1. In a small bowl whisk together the first seven ingredients (through crushed red pepper) and 2 Tbsp. water. Prepare noodles according to package directions; drain. Rinse noodles with warm water; drain again. Return noodles to pot. Add peanut butter mixture and cucumber; toss to coat. 2. Cut melon half into 2 pieces. Thinly slice each piece crosswise. Divide melon slices among four plates. Top with noodle mixture, the 11/2 cups beans, and the onion. Drizzle with Lime-Cilantro Vinaigrette. Top with red chile slices. Lime-Cilantro Vinaigrette In a blender or small food processor combine 1 cup chopped fresh cilantro; 3 Tbsp. rinsed and drained cannellini beans; 2 Tbsp. lime juice; 2 tsp. pure maple syrup; 1 clove garlic, minced; 1/4 tsp. sea salt; and 2 Tbsp. water. Blend until smooth.

Gyros with Watermelon Rind Pickles pictured on page 60 1 hour 20 minutes + 24 hours chill time l Makes 4 gyros + 3 cups pickles Watermelon rind pickles make a tangy and unusual topper to these loaded gyros. Serve extra pickles on the side. 1 1

lb. thick watermelon rind cup apple cider vinegar 3/4 cup pure cane sugar

1 2 1 1 1 1

1/8 1 2 2 4 2 1

1/2 1/4 1

Tbsp. kosher salt cloves garlic tsp. whole allspice tsp. whole cloves tsp. dried pink peppercorns medium eggplant, trimmed, unpeeled, and cut lengthwise into 1/4-inch slices (14 oz.) tsp. sea salt 8-oz. sweet potato, bias-sliced very thin* Tbsp. apple cider vinegar to 3 tsp. salt-free Greek seasoning rounds whole wheat pita bread, halved and split roma tomatoes, cut into wedges cup fresh baby spinach cup thinly sliced cucumber cup thinly sliced red onion recipe Tzatziki Sauce

1. For pickles, remove and discard skin from watermelon rind. Trim away all but a little pink from the inside of the rind. Cut rind into 1-inch cubes. In a large saucepan combine the next seven ingredients (through peppercorns) and 1 cup water. Bring to boiling, stirring until sugar is dissolved. Stir in watermelon rind. Return to boiling, then reduce to a simmer. Simmer 10 minutes. Transfer rind pieces to a glass jar or other container; add pickling liquid to cover. Let stand until cool. Cover and chill at least 24 hours and up to 2 weeks. 2. For gyros, sprinkle eggplant slices with 1/8 tsp. salt. Place in a colander; let stand 30 minutes. Preheat oven to 400°F. Line two large baking sheets with parchment paper. Rinse eggplant slices under cold water; pat dry. Arrange eggplant and sweet potato slices on prepared baking sheets and lightly brush with the 2 Tbsp. vinegar. Sprinkle with Greek seasoning. Roast eggplant and sweet potato 15 minutes or until golden brown and tender. Cut into strips. 3. Fill pita pockets with eggplant, sweet potato, tomatoes, spinach, cucumber, and onion. Top each gyro with 1 to 2 Tbsp. watermelon pickles. Drizzle with Tzatziki Sauce. *Tip Look for a round, fat sweet potato and slice it as thin as possible. A mandoline works great for this. Tzatziki Sauce Soak 1/4 cup raw cashews in enough hot water to cover for 15 minutes; drain. In a small food processor or blender combine the soaked cashews, 3 Tbsp. lemon juice, 4 tsp. Dijon mustard, and 2 cloves garlic. Process until nearly smooth, gradually adding 2 to 3 Tbsp. unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice, until creamy. Stir in 1 tsp. chopped fresh dill and freshly ground black pepper to taste.

Blackened Melon with Farro Pilaf pictured on page 61 35 minutes l Makes 11 cups Sweet and juicy melon is a pleasant contrast to Cajun blackened seasoning. Use more or less spice depending on your taste and its heat level. 4 1 1/2 3 4

1/2 2 4 1 1

cups low-sodium vegetable broth cups dry pearled farro cloves garlic, minced cups chopped fresh greens such as collards, spinach, kale, and/or chard, stems removed of a medium cantaloupe or honeydew melon, seeded, peeled, and cut into 12 wedges to 3 tsp. blackened seasoning roma tomatoes, cut into wedges medium sweet onion, cut into 1/2-inch-thick slices recipe Cajun Mayo

1. In a medium saucepan combine broth, farro, and garlic. Bring to boiling; reduce heat. Cover and simmer 25 to 30 minutes or until farro is tender; drain any excess cooking liquid. Add greens; cook and stir until wilted. Remove from heat; keep warm. 2. Meanwhile, season melon wedges with blackened seasoning. Grill melon wedges, tomato wedges, and onion slices, uncovered, over medium-high 6 to 8 minutes or until lightly charred, turning once. 3. Coarsely chop tomatoes and onion; stir into farro mixture. Serve melon wedges over farro mixture. Top with Cajun Mayo. Cajun Mayo In a small food processor combine half of a 12-oz. pkg. extra-firm silken tofu, drained; 1 Tbsp. apple cider vinegar; 1/2 tsp. dry mustard; and 1/4 tsp. each onion powder, garlic powder, cayenne pepper, and sea salt. Process until smooth.

Grilled Melon and Black Bean Tostadas pictured on page 62 15 minutes l Makes 12 tostadas These tostadas are a riot of colors with layers of flavor and texture. They satisfy on every level. 20 cherry tomatoes 1 medium cantaloupe, halved, seeded, cut into 16 wedges, and peeled 16 thin asparagus spears, trimmed 4 red onion slices (1/4 inch thick) 5 whole fresh jalapeño chiles (tip, page 41) 2 Tbsp. lime juice

1½ 12

¼ 1

2 1 1 1 1 2 2

20 minutes l Makes 10 cups This hearty summer salad recipe makes enough to share. Take it to a picnic. 3 3 1

¼ ⅛ 1 3 2 2 4

½ ¼

*Tip If using wooden skewers, soak them in water 30 minutes before using.

Tbsp. brown rice vinegar tsp. reduced-sodium soy sauce

F O R K S O V E R K N I V E S .C O M

recipe on page 71

Nothing says summer quite like a picnic. Whether you take your dining experience to a table in the backyard or a blanket in the park, these salads are super fresh and picnic perfect.

photography Adam Albright | food styling Charlie Worthington | recipes Nancy Macklin

recipe on page 71

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RAINBOW FRUIT SALAD 25 minutes l Makes 18 cups This salad is about the presentation— choose fresh and plump fruit for the best color. 3 3 3

Tbsp. orange juice Tbsp. lemon juice Tbsp. lime juice 1 1/2 tsp. pure maple syrup 3/4 tsp. arrowroot powder Dash ground cinnamon Dash ground ginger 4 cups assorted salad greens 3 cups cubed watermelon 2 mangoes, seeded, peeled, and sliced or chopped 2 cups cubed fresh pineapple 2 cups green grapes, halved

F O R K S O V E R K N I V E S .C O M

1 cup fresh blueberries 2 cups fresh blackberries 2 cups red grapes, halved 1. For dressing, in a small saucepan whisk together the first seven ingredients (through ground ginger) until arrowroot powder is dissolved. Heat and stir over medium-high just until thickened. Remove from heat; cool. 2. Arrange salad greens on a large serving platter. Arrange the remaining ingredients rainbow-style on the greens. Drizzle with 1/4 cup of the dressing and, if desired, sprinkle with additional cinnamon. Serve salad with remaining dressing.

CHOPPED SALAD WITH BBQ CHICKPEAS 25 minutes l Makes 12 cups This classic picnic salad is sure to be a hit with crispy air-fried BBQ chickpeas and a creamy dressing. 1 1/2

1 2 6 2 1 2

1/2 1/4 1

15-oz. cans no-salt-added chickpeas, rinsed and drained (2 1/4 cups) Tbsp. BBQ Spice Blend Tbsp. lime juice cups chopped romaine lettuce cups cherry tomatoes, halved cup fresh sweet corn kernels (from 2 ears) cups cooled cooked tricolor quinoa* cup chopped red bell pepper cup chopped red onion avocado, halved, seeded, and peeled

2 Tbsp. chopped fresh parsley 1/2 tsp. garlic powder 1/2 tsp. onion powder 1/4 tsp. dry mustard 1/8 tsp. smoked paprika 1/3 to 1/2 cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice Sea salt and freshly ground black pepper, to taste 1. For BBQ chickpeas, preheat an air fryer to 360°F. In a medium bowl toss together chickpeas, BBQ Spice Blend, and 1 Tbsp. lime juice. Place half in air fryer. Air-fry 10 to 15 minutes or until browned and crisp, stirring occasionally. Transfer to a rimmed baking sheet to cool. Repeat with remaining chickpeas.

2. In a bowl combine the next six ingredients (through red onion). In a blender combine the remaining 1 Tbsp. lime juice and the next six ingredients (through paprika). Cover and blend until smooth, gradually adding milk to reach drizzling consistency. Drizzle over salad; toss to coat. Season salad with salt and black pepper. Top with chickpeas. BBQ Spice Blend In a small bowl stir together 1 Tbsp. paprika; 1 1/2 tsp. ground cumin; 1 tsp. each packed brown sugar, garlic powder, onion powder, and dry mustard; 1/2 tsp. freshly ground black pepper; and 1/4 tsp. each cayenne pepper and ground cinnamon. Store in an airtight container. Makes about 3 Tbsp. *Tip Cook 2/3 cup dry tricolor quinoa according to package directions. Cool. Place in an airtight container and chill.

1/8 tsp. cayenne pepper 1/4 to 1/3 cup unsweetened,

PASTA SALAD WITH A SECRET 25 minutes l Makes 10 cups Extend your pasta while upping the veggie quotient: Cooking chopped cauliflower with the rotini is the secret. 10 3 2 1

1/2 1/2 2 2 1

oz. dry whole wheat rotini pasta cups coarsely chopped fresh cauliflower cups frozen peas cup thinly sliced celery cup chopped red onion cup soaked raw cashews* Tbsp. nutritional yeast Tbsp. lemon juice Tbsp. Dijon mustard

unflavored plant milk, such as almond, soy, cashew, or rice 1/4 cup chopped fresh parsley Sea salt and freshly ground black pepper, to taste 12 large butterhead (Bibb or Boston) lettuce leaves Ground paprika 1. Cook pasta according to package directions, adding cauliflower the last 3 minutes of cooking. Stir in peas; drain. Rinse with cold water; drain well. In a large bowl combine pasta and vegetables, celery, and red onion. 2. In a small food processor combine the next five ingredients (through cayenne pepper). Cover and process until smooth, gradually adding plant milk until dressing is the consistency of a runny mayonnaise. Add dressing and parsley to pasta mixture; stir to coat well. Season with salt and black pepper. 3. Serve salad in lettuce leaves and sprinkle with paprika. *Tip Soak cashews in enough very hot water to cover 15 minutes; drain and rinse.

F O R K S O V E R K N I V E S .C O M

Harissa Roasted Potato Salad

Pineapple Coleslaw

pictured on page 67

20 minutes l Makes 6 cups Adding just a touch of cayenne pepper to this slaw makes the other flavors pop without really adding heat.

1 hour l Makes 8 cups Harissa seasoning may just become your new secret ingredient. Try it in scrambles, on other roasted veggies, and in dressings. 4 1 1

1½ 1½

½ ½ ½ ¼ ¼ ¼ ¼ 2 2 2 1

Tbsp. lemon juice Tbsp. tahini Tbsp. salt-free harissa seasoning (such as Frontier brand)* lb. sweet potatoes, peeled and cut into ½-inch cubes lb. russet potatoes, peeled and cut into ½-inch cubes cup chopped onion cup chopped red bell pepper cup chopped celery cup chopped dried apricots cup aquafaba cup chopped fresh cilantro cup chopped fresh parsley Tbsp. white wine vinegar tsp. Dijon mustard tsp. pure maple syrup clove garlic, minced Sea salt and freshly ground black pepper, to taste cup slivered almonds, toasted

1. Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper or a silicone baking mat. In a large bowl combine 2 Tbsp. lemon juice, the tahini, harissa seasoning, and 1 Tbsp. water. Add sweet potatoes; toss to coat. Place sweet potatoes on prepared baking sheet. Roast 15 to 20 minutes or until tender. Transfer sheet to a wire rack; cool 20 minutes. 2. In a large bowl combine roasted sweet potatoes, the onion, bell pepper, celery, and apricots. In a small bowl whisk together the remaining 2 Tbsp. lemon juice and the next seven ingredients (through garlic). Drizzle over potatoes; toss to coat. Season with salt and black pepper. Sprinkle with almonds. *Tip To make your own harissa seasoning, in a small bowl combine 1 Tbsp. crushed red pepper; 1 tsp. each smoked paprika, ground cumin, and ground coriander; ½ tsp. garlic powder; and ¼ tsp. caraway seeds. For a finer texture, place in a coffee grinder or small food processor and grind until very fine. For extra flavor, toast spices in a dry skillet over medium 1 minute.

pictured on page 66

6 1

½ ½ 2 1

⅛ ⅓

cups shredded red and/or green cabbage cup chopped fresh or canned juice-pack pineapple cup shredded carrot of a 12-oz. pkg. light silken tofu Tbsp. lemon juice tsp. pure cane sugar tsp. cayenne pepper to ½ cup pineapple juice Fresh parsley (optional)

1. In a large bowl toss together cabbage, pineapple, and carrot. For dressing, in a small blender or food processor combine tofu, lemon juice, sugar, and cayenne pepper. Cover and blend until smooth, gradually adding pineapple juice until dressing has thick syruplike consistency. 2. Drizzle dressing over cabbage mixture; toss to coat. If desired, sprinkle with parsley. Tip Coleslaw can be made ahead, covered, and chilled up to 24 hours.

Grilled Corn Salad with Jalapeño Dressing 30 minutes l Makes 8 cups For a picnic or any make-ahead scenario, wait to add the avocado until just before serving. 3 2 8

Tbsp. lime juice tsp. chili powder ears fresh sweet corn, husks and silks removed

GRILLED CORN SALAD WITH JALAPEÑO DRESSING

¾ ¼ 1 1 1 1

15-oz. cans no-salt-added black beans, rinsed and drained (3 cups) cup chopped red bell pepper cup chopped red onion avocado, halved, seeded, peeled, and chopped tsp. Dijon mustard tsp. pure maple syrup fresh jalapeño chile, seeded and finely chopped (tip, page 41) Sea salt and freshly ground black pepper, to taste cup chopped fresh cilantro

1. In a small bowl combine 1 Tbsp. lime juice and the chili powder. Brush over corn. Grill corn, covered, over medium 8 to 10 minutes or until corn is tender and browned in places, turning occasionally. Cool corn 15 minutes or until cool enough to handle. Cut corn off cobs. 2. In a large bowl combine corn kernels and the next four ingredients (through avocado). In a small bowl whisk together the remaining 2 Tbsp. lime juice, the mustard, maple syrup, and 2 Tbsp. water. Stir in jalapeño. Drizzle over corn mixture; toss to coat. Season with salt and black pepper. Sprinkle with cilantro.

RATATOUILLE

Reimagined The beloved Provençal veggie dish calls for simmering a Mediterranean blend of herbs and vegetables in a richly flavored stew that can be served hot or cold. But its versatility doesn’t stop there.

photography Adam Albright | food styling Charlie Worthington | story and recipes Mary Margaret Chappell

BRUSCHETTA

PROVENÇAL CHILI

recipe on page 75

PASTA recipe on page 75

MEDITERRANEAN SHEPHERD’S PIE recipe on page 75

F O R K S O V E R K N I V E S .C O M

CHILLED GRAIN SALAD

GAZPACHO

STUFFED PITA

PIZZA

8 WAYS TO ENJOY IT

You’ll love Summery Ratatouille straight out of the pan, but there are plenty of other ways to serve it—or repurpose leftovers. Here are eight easy ideas.

BASE RECIPE

Summery Ratatouille 35 minutes l Makes 6 cups Traditional ratatouille recipes call for sautéing onions and garlic in olive oil before adding the other ingredients. We found that step isn’t necessary at all. Serve hot, chilled, or at room temperature, or try one of the ideas shown in these pages. 3

1 1 1

2 1

medium tomatoes (1 lb. total), peeled and chopped, or one 15-oz. can diced tomatoes, undrained medium zucchini (1 lb. total), halved lengthwise and cut into ½-inch-thick slices medium eggplant (12 oz.), cut into ½-inch chunks medium onion, thinly sliced small bell pepper (any color), cut into ½-inch pieces cloves garlic, minced Tbsp. herbes de Provence or Italian seasoning, or 1 sprig each fresh thyme, rosemary, oregano, sage, and parsley bay leaf (optional) Sea salt and freshly ground black pepper, to taste

In a medium saucepan combine the first eight ingredients (through bay leaf, if using). Add 1 cup water. Season with salt and pepper. Bring to simmering over medium; reduce heat to mediumlow. Simmer, covered, 20 to 30 minutes or until vegetables are tender. (Alternately, cook ratatouille in a slow cooker on high 2 hours or in a multicooker on high pressure 5 minutes.)

BRUSCHETTA

PROVENÇAL CHILI

PASTA

Spoon ratatouille on top of thin slices of toasted whole grain bread. Garnish with sliced olives and/or chopped fresh basil.

Add 1½ cups cooked or canned kidney or pinto beans and 1 cup corn kernels to 6 cups ratatouille. Serve mixture warm over rice, and top with sliced avocado and chopped fresh cilantro.

Add ½ cup cooked or canned chickpeas or white beans to 2 cups ratatouille and serve mixture warm over your favorite whole grain pasta. Garnish with chopped fresh basil and nutritional yeast.

MEDITERRANEAN SHEPHERD’S PIE

CHILLED GRAIN SALAD

GAZPACHO

Stir two 15-oz. cans lentils (3 cups), rinsed and drained, into 6 cups ratatouille. Transfer mixture to a 3-qt. casserole dish. Slice two 16-oz. pkg. tube-style polenta into ½-inch-thick rounds, and use them to completely cover ratatouille. Bake 35 to 40 minutes at 375˚F or until filling is bubbly and polenta is crispy.

In a large bowl combine 3 cups cooked hearty whole grains (such as freekeh, sorghum, or barley), 1½ cups canned or cooked blackeyed peas, and 3 cups ratatouille. Chill 1 hour to allow grains to absorb ratatouille juices. Top with 1 cup chopped fresh parsley, basil, or cilantro and 2 Tbsp. toasted pine nuts.

STUFFED PITA

PIZZA

Spread the inside of a whole wheat pita bread round with hummus. Add chopped lettuce or cabbage and top with hot or cold ratatouille, chopped fresh tomato, onion slices, and a drizzle of balsamic vinegar.

Place 3 cups ratatouille in a strainer to drain off liquid. Spread vegetables over a store-bought whole grain pizza crust; bake 10 to 12 minutes at 450˚F. Sprinkle with nutritional yeast and fresh oregano.

Starting with chilled ratatouille, remove a few vegetable chunks to use as a garnish. Process 3 cups ratatouille in a food processor until smooth. Thin with water as needed to achieve your preferred consistency. Serve as a chilled soup; garnish with reserved vegetables, chopped fresh chives, and freshly ground black pepper.

F O R K S O V E R K N I V E S .C O M

Summer Sauces & Spreads Capture the essence of seasonal fruits and vegetables in these versatile condiments.

photography Brie Passano | food styling Kelsey Moylan | recipes Nancy Macklin

Mixed Berry Jam with Chia Seeds recipe on page 80

F O R K S O V E R K N I V E S .C O M

Rosemary-Apricot Preserves 45 minutes l Makes 3 cups When fresh apricots are in season, freeze them to make these mildly herby preserves anytime the craving hits. 1 1/2 lb. ripe apricots 1 3-inch sprig fresh rosemary 1/2 cup pure maple syrup 1. Stem, pit, and coarsely chop apricots. Measure 5 cups. In a large saucepan combine apricots, 1 cup water, and rosemary. Bring mixture to simmering. Cook, uncovered, about 15 minutes or until apricots are soft, stirring occasionally. Add maple syrup. Bring to boiling; reduce heat and cook, uncovered, 15 minutes or until mixture is thickened, stirring occasionally. Remove and discard rosemary. 2. Ladle hot preserves into clean half-pint jars or airtight containers (leave 1/2-inch headspace if freezing). If desired, add an additional small sprig of rosemary. Seal. Store in the refrigerator up to 3 weeks or freeze up to 6 months. Serve with baked sweet potatoes, corn bread, English muffins, whole wheat toast, whole grain crackers, or pumpkin pancakes.

F O R K S O V E R K N I V E S .C O M

Curried Mango Ketchup 1 hour 30 minutes l Makes 1 ⅔ cups This sweet-tart ketchup has a pleasant curry flavor that is good with roasted veggies and as a sandwich spread.

“THE WORLD OF NUTRITION OPENED UP FOR ME WHEN I READ THE CHINA STUDY.”

½ cup chopped onion 1 1 1½

½ ½ ¼ 1

tsp. grated fresh ginger clove garlic, minced cups chopped tomatoes cup chopped mango cup apple cider vinegar cup pure maple syrup tsp. curry powder tsp. sea salt

1. In a large skillet cook onion, ginger, and garlic over medium 3 to 4 minutes or until tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add the remaining ingredients and ¼ cup water. Bring to boiling; reduce heat. Simmer, uncovered, 15 minutes or until tomatoes and mango are very tender, stirring occasionally. Remove from heat. Cool slightly. 2. Pour into a blender. Cover and blend until smooth. Pour into an airtight container. Chill at least 1 hour before serving. Store in the refrigerator up to 3 weeks. Serve with sweet potato fries (or a mix of russet and sweets), veggie burgers, breakfast scramble, roasted veggies, or BBQ jackfruit sandwiches.

KATHY MELDRUM BEFORE A WFPB LIFESTYLE

Growing up on the standard American diet, I considered myself healthy. Although I dealt with acne and painful menstrual cramps, I maintained a healthy weight and rarely got colds. But as I grew older, new symptoms popped up, including chronic fatigue, bloating, brain fog, atypical migraines, rosacea, and a Morton’s neuroma in my foot. The world of nutrition opened up for me when I read The China Study. As I continued to research, a theme became clear: Food is medicine. In 2016, I began to put what I was learning into practice. I found some changes easy, such as ditching meat, fast food, and soda. I took a more gradual approach to minimizing added sugar and eliminating oil. But as my energy levels improved, I knew I was on to something, so I forged ahead. Since going plant-based ﬁve years ago, my menstrual cramps, acne, atypical migraines, Morton’s neuroma, and chronic fatigue have all disappeared, and my bloating and rosacea have decreased. I’m amazed what a diﬀerence this has made. My kids have adapted to this way of eating, too. Nothing makes me happier than to hear my 9-year-old son tell me that he likes vegan Caesar salad better than candy. —Kathy Meldrum

F O R K S O V E R K N I V E S .C O M

Melon-Jicama Salsa 25 minutes l Makes 3 1/2 cups A trio of melons combines in a fresh-tasting and crisp salsa. It’s a delicious change from traditional store-bought salsas. 1 1 1

1/2 1

1/4 1 2

1/8

cup chopped watermelon cup chopped honeydew melon cup chopped cantaloupe cup matchstick-cut jicama fresh jalapeño chile, seeded and finely chopped (tip, page 41) cup sliced scallions clove garlic, minced Tbsp. lime juice tsp. sea salt

1. In a medium bowl stir together all ingredients. Cover and refrigerate until ready to serve. Store in the refrigerator up to 3 days. Serve with pinto bean and rice bowls, taco salad, sautéed black beans, veggie chili, veggie burgers, or baked tortilla chips.

Mixed Berry Jam with Chia Seeds pictured on page 77

30 minutes l Makes 4 cups Chia seeds contribute fiber, and they help thicken this fruity jam too. 2 cups sliced fresh strawberries 2 cups fresh blackberries 2 cups fresh raspberries 1/2 cup pure maple syrup 1/4 cup chia seeds 6 inches stick cinnamon 1. In a large saucepan combine half of each of the berries and the maple syrup. Bring just to boiling, stirring frequently; reduce heat to medium-low. Simmer, uncovered, 5 minutes. Remove from heat. 2. Lightly mash berry mixture. Stir in the remaining berries, the chia seeds, and stick cinnamon. Bring just to boiling; reduce heat. Simmer, uncovered, 10 minutes or until thickened. Remove from heat. Remove and discard cinnamon. 3. Ladle hot jam into clean half-pint jars or airtight containers (leave 1/2-inch headspace if freezing). Seal. Store in the refrigerator up to 3 weeks or freeze up to 6 months. Serve with whole grain toast, nice cream, smoothies, corn bread, pancakes, or over a bowl of fresh fruit.

F O R K S O V E R K N I V E S .C O M

Zucchini-Apple Relish

Rhubarb Conserve

30 minutes l Makes 2 1/2 cups Just a touch of vinegar brings out the flavors and spice in this colorful relish.

40 minutes l Makes 1 3/4 cups Chewy fruit and crunchy nuts make this tangy conserve extra enjoyable.

medium zucchini, finely chopped (2 3/4 cups) 1 medium apple, cored and finely chopped (1 1/2 cups) 3 Tbsp. finely chopped shallots 2 tsp. packed pure brown cane sugar 1/8 tsp. ground cloves 2 tsp. apple cider vinegar 1. In a large skillet cook the first five ingredients (through cloves) over medium 10 minutes or until tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in vinegar. Cool. Transfer to an airtight container. Store in the refrigerator up to 3 days; stir before serving. Serve with carrot dogs, veggie wraps or sandwiches, steamed brown rice, green salad, or roasted potatoes.

3 cups sliced fresh or frozen rhubarb (do not thaw if frozen) 1/2 cup chopped dates 1/4 cup dried cranberries 1/4 cup lemon juice 1/4 cup orange juice 2 tsp. lemon zest 2 tsp. orange zest 1/8 tsp. sea salt 3 Tbsp. chopped walnuts, toasted 1. In a medium saucepan combine the first eight ingredients (through salt). Bring to boiling; reduce heat. Simmer, uncovered, about 30 minutes or until mixture thickens, stirring occasionally. 2. Remove from heat. Cool 30 minutes. Stir in walnuts. Transfer to an airtight container. Store in the refrigerator up to 1 week or freeze up to 2 months. Serve with oatmeal, toasted whole wheat bread, baked sweet potatoes, cooked winter squash, or in a tortilla with hummus.

FRAGRANT FE AST

Sweet, spicy, sour, savory: This Chinese-inspired dinner menu hits all the right notes. Sample one dish at a time, or make them all for a mouthwatering feast.

photography Adam Albright food styling Charlie Worthington recipes Darshana Thacker

F O R K S O V E R K N I V E S .C O M

SAUTÉED CHINESE GREENS TRIO recipe on page 88

F O R K S O V E R K N I V E S .C O M

S W E E T P OTATO AND MUSHROOM DUMPLINGS recipe on page 88

SWEET AND SOUR V E G E TA B L E S O U P 30 minutes l Makes 8 cups Enjoy this light soup as an appetizer, or add brown rice noodles and make it a meal. It calls for Sichuan pepper flakes, which are quite spicy. If you’re not a fan of heat, leave them out. 1 1 1 1 6

cup sliced fresh shiitake mushrooms cup thinly sliced carrots red bell pepper, sliced Tbsp. grated fresh ginger cloves garlic, minced

F O R K S O V E R K N I V E S .C O M

1 cup 1/2-inch slices baby bok choy 2 pinches Sichuan pepper flakes (optional) 1/4 cup pure maple syrup 3 Tbsp. brown rice vinegar 2 Tbsp. reduced-sodium soy sauce 2 Tbsp. arrowroot powder 1 Tbsp. lemon juice 3 Tbsp. chopped fresh cilantro (optional) 1. Heat a wok or large nonstick skillet over high. Add the first five ingredients (through garlic); cook 5 to 7 minutes or until lightly cooked, stirring frequently and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.

2. Stir in bok choy and a pinch of Sichuan pepper flakes (if using). Cook and stir about 2 minutes more or until bok choy starts to turn bright green. Add 7 cups water. Bring to boiling. 3. In a small bowl whisk together a pinch of Sichuan pepper flakes (if using) and the next five ingredients (through lemon juice). Stir mixture into soup. Return to boiling; turn off heat. If desired, sprinkle with cilantro and additional Sichuan pepper flakes.

HOMEST YLE N O T- F R I E D RICE WITH TOFU 40 minutes l Makes 8 to 9 cups This plant-based take on a comfort-food favorite skips the oil without skimping on flavor. Pressing the tofu helps to remove excess moisture so that it cooks up nice and crispy. 1 2 6 1 1

1/2 2

1 1

12-oz. pkg. firm or extra-firm tofu, drained Tbsp. brown rice vinegar cloves garlic, minced Tbsp. grated fresh ginger tsp. sea salt tsp. ground turmeric (for color) cups dry brown jasmine rice, rinsed and drained cup thinly sliced scallions cup frozen green peas and carrots mix, thawed

1. Place tofu between paper towels; add a weight on top and press 15 minutes. Slice tofu crosswise into 1/4-inch-thick slabs. 2. For marinade, in a shallow container whisk together the next five ingredients (through turmeric) and 1/4 cup water. Place tofu in marinade, turning to coat; let stand 20 minutes. Reserve marinade. Meanwhile, cook rice according to package directions. 3. Heat an extra-large nonstick skillet over high. Place tofu in a single layer in hot skillet. Cook 4 to 5 minutes per side or until lightly browned. Transfer tofu to a cutting board and let cool. Finely chop. 4. Add tofu, scallions, peas and carrots, and reserved marinade to the cooked rice; mix well. Heat through over medium, stirring occasionally. Taste and adjust seasoning. Serve warm.

Sweet Potato and Mushroom Dumplings pictured on page 85

Sautéed Chinese Greens Trio pictured on page 84 30 minutes l Makes 6 cups A trio of leafy Chinese greens stars in this simple and bountiful side. Ong choy and choy sum have a mild, pleasantly grassy flavor, while gai lan is slightly more pungent and broccoli-like. 1 1 1

1/8 1 4 4 1 1

Tbsp. reduced-sodium soy sauce Tbsp. grated fresh ginger Tbsp. arrowroot powder tsp. freshly ground white pepper cup sliced fresh shiitake mushrooms (discard stems) cups ong choy or spinach cups choy sum or baby bok choy, halved or quartered bunch gai lan (Chinese broccoli) or baby broccoli Tbsp. toasted sesame seeds*

1. For sauce, in a small bowl whisk together soy sauce, ginger, arrowroot powder, white pepper, and 2 Tbsp. water. 2. Heat a wok or large nonstick skillet over high. Add mushrooms and ong choy; cook 3 to 5 minutes or until greens begin to wilt, stirring frequently and adding water, 1 Tbsp. at a time, as needed to prevent sticking. (If using spinach, add it to wok the last minute of cooking.) Add 1 Tbsp. sauce. Cook and stir 30 seconds more or until sauce thickens and coats mushrooms and greens. Transfer to a platter, leaving two-thirds of platter open for additional greens. (Do not clean wok.) 3. In the wok, cook choy sum over high 2 minutes. Add 1 Tbsp. sauce. Cook and stir 1 minute or until sauce thickens and coats choy sum. Transfer to the platter, leaving a third of platter open for additional greens. (Do not clean wok.) 4. In the wok, cook gai lan in ½ cup water over high 3 to 5 minutes or until bright green all over. Add 1 Tbsp. sauce. Cook and stir 2 minutes or until sauce thickens and coats gai lan. Transfer to platter. Sprinkle with sesame seeds. *Tip To toast sesame seeds, heat in a dry skillet over medium 3 minutes or until they turn golden and fragrant.

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1 hour 30 minutes l Makes 22 dumplings You can make these dumplings through Step 6 and freeze them for up to 1 month in a resealable plastic freezer bag with parchment squares between dumplings to prevent sticking.

3/4 cup whole wheat flour 1/3 cup hot water 1 1/2 cups 1/2-inch cubes sweet potato 8 oz. fresh shiitake mushrooms, cut into 1/2-inch pieces (discard stems) 1 1/2 tsp. grated fresh ginger 3 cloves garlic, minced 1 1/2 tsp. brown rice vinegar 1/2 cup thinly sliced scallions Sea salt and freshly ground white pepper, to taste 1/2 cup cornstarch or arrowroot powder 2 Tbsp. reduced-sodium soy sauce 1/4 tsp. toasted sesame seeds 1. In a food processor fitted with a dough blade combine flour and hot water; process until a tight dough forms. Transfer dough to a bowl. Cover with a damp clean cloth; let stand 20 minutes. 2. Meanwhile, in a large nonstick skillet cook sweet potato, mushrooms, ginger, and garlic over medium 10 minutes or until sweet potatoes are tender, stirring occasionally and adding water, 1 Tbsp. at a time, as needed to prevent sticking. (Add as little water as possible.) 3. Add scallions. Season with salt and pepper. Stir to combine. Taste and adjust seasoning. 4. Prepare assembly station: Fill a small bowl with water. Place cornstarch in a shallow dish. 5. Divide dough into teaspoon-size portions. Roll a portion between your palms to form a ball. Roll ball in cornstarch, then place on a cutting board. Using a rolling pin, flatten ball into a 3-inch disk. 6. Place a heaping tablespoon of sweet potato mixture in center of dough disk. Dip a finger in the water then run it along the edge of half of the dough disk. Bring the opposite edge over filling and press to seal edges completely. Pinch edges in a few places to create a pattern. Repeat with remaining dough and filling. 7. Bring a pot of water to boiling. Gently drop four dumplings into water. Boil 1 to 2 minutes or until dumplings float to top. Scoop out with a slotted spoon and set aside. Repeat with remaining dumplings. 8. For dipping sauce, in a small bowl whisk together soy sauce, sesame seeds, and 2 Tbsp. water. Serve dumplings warm with dipping sauce.

Sichuan Eggplant with Potatoes 30 minutes l Makes 6 to 8 cups Steaming eggplant before sautéing it helps preserve its vibrant purple hue. You can find fermented black soybeans at Asian markets and online. If you need a substitute, mash 1/2 cup rinsed and drained canned adzuki beans with 1 1/2 tsp. dark miso paste. 1 lb. Yukon gold potatoes, peeled and cut into wedges (4 cups) 1 lb. Japanese or Filipino eggplant, cut into 2×1/2-inch pieces (8 cups) 1/4 cup packaged fermented black soybeans 1 cup thinly sliced scallions 2 Tbsp. brown rice vinegar 1 Tbsp. date sugar or other dry sweetener 1 Tbsp. grated fresh ginger 6 cloves garlic, minced 1 1/2 tsp. sweet paprika (for color) 1/2 tsp. Sichuan pepper flakes or crushed red pepper 1 1/2 tsp. arrowroot powder 2 Tbsp. chopped fresh cilantro 1. Place potato wedges in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 10 minutes or until cooked through but still firm. Transfer potatoes to a large bowl. Place eggplant in steamer basket. Steam, covered, 5 to 7 minutes or until tender. 2. For sauce, in a bowl mash fermented beans with the back of a spoon. Add the next seven ingredients (through Sichuan pepper) and 1 cup water. Mix well. 3. Heat a wok or nonstick skillet over medium. Add sauce; bring to boiling. 4. In a small bowl whisk together arrowroot powder and 2 Tbsp. water. Add to wok along with steamed potatoes and eggplant. Mix well. Cook 4 to 5 minutes or until heated through and sauce is thickened, stirring frequently. Sprinkle with cilantro.

Crunchy Cabbage Salad with Peanuts 30 minutes l Makes 6 to 8 cups Arrowroot powder is the secret to a thick, oil-free dressing that clings to the cabbage. Look for it in the baking aisle or glutenfree section of your grocery store. 8 2 1 1

1/2 2

1/4 1/4 1

1 1/2

1/4 1/8

cups shredded napa cabbage* cups bean sprouts cup shredded carrots cup thinly sliced scallions cup roasted peanuts Tbsp. chopped fresh cilantro cup brown rice vinegar cup pure maple syrup Tbsp. arrowroot powder tsp. grated fresh ginger tsp. sea salt tsp. freshly ground white pepper

1. In a large bowl combine cabbage, bean sprouts, carrots, scallions, and half of the peanuts and cilantro. 2. For dressing, in a small saucepan whisk together the next six ingredients (through white pepper). Bring to boiling; reduce heat. Simmer 3 minutes or until mixture thickens, stirring frequently. Remove from heat. Cool at least 5 minutes. 3. Add dressing to cabbage mixture; toss to coat. Sprinkle with the remaining peanuts and cilantro. Serve immediately. *Tip For best texture, slice cabbage into thin strands using a very sharp knife, a mandoline, or the slicer blade on a food processor. Do not use a box grater because shredding the cabbage that way can make the salad soggy.

SICHUAN EGGPLANT WITH P OTATO E S

CRUNCHY CABBAGE SALAD WITH PEANUTS

Ice Box Desserts

Beat the summer heat with one of these guilt-free homemade treats.

Life by Chocolate Nice Cream recipe on page 95

photography Jacob Fox | food styling Greg Luna

Lemon-Watermelon Granita 45 minutes l Makes about 4 cups Granita, the Italian version of flavored shaved ice, is easy to make in an ice cream maker. You can also do it by hand, but plan for an extra 4 hours of freeze time. 1

1/4 2 6

1/3 2

cup + 2 Tbsp. apple juice cup pure maple syrup Tbsp. arrowroot powder cups chopped seeded watermelon (about 1 3/4 lb.) cup fresh mint leaves Tbsp. lemon juice Lemon peel curls (optional)

1. In a small saucepan combine 1 cup apple juice and the maple syrup. Bring to boiling; reduce heat to medium. Simmer, uncovered, about 10 minutes or until liquid has reduced to about 1 cup. 2. Meanwhile, in a small bowl whisk together arrowroot and the remaining 2 Tbsp. apple juice until no lumps remain. Add to reduced liquid in saucepan. Cook about 1 minute or

until mixture is thick and gummy. Remove from heat; cool to room temperature. 3. In a blender combine watermelon, the 1/3 cup mint leaves, the lemon juice, and cooled juice mixture. Cover and blend until smooth. 4. Pour mixture into an ice cream maker. Churn according to manufacturer’s directions 20 to 30 minutes or until a sorbetlike texture forms. Serve immediately or transfer to a covered container and freeze until ready to serve. (If no ice cream maker is available, pour the watermelon mixture into a 12×9-inch baking dish and freeze 4 to 5 hours or until mixture is frozen solid. Remove from freezer and let stand at room temperature about 5 minutes to soften. To serve, scrape granita with a fork to form crystals.) 5. Scoop granita into serving glasses. If desired, top each with a lemon peel curl. From Forks Over Knives Flavor

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Frozen Grapes with Chocolate Sauce 2 hours 10 minutes l Makes 40 grapes + 1/4 cup sauce We took a simple snack and leveled it up by pairing it with a rich and creamy chocolate sauce. 8

1/4 1/4 2 1 1/2

oz. large grapes (about 40 grapes) cup almond flour cup unsweetened cocoa powder Tbsp. pure maple syrup tsp. pure vanilla extract

1. Thread grapes on toothpicks (one to three grapes per toothpick). Spread them in a freezer-safe container. Cover and freeze at least 2 hours and up to 1 month. 2. For sauce, in a high-power blender or food processor combine almond flour, cocoa powder, maple syrup, and vanilla. Blend or process, adding water, 1 1/2 tsp. at a time, as needed to make a smooth, thick sauce. Store sauce in the refrigerator until ready to serve. From forksmealplanner.com

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Cucumber-Lime Mint Refreshers 4 hours 20 minutes l Makes 6 ice pops With clean, fresh flavors, these easy ice pops are destined to be a summer staple.

1/3 cup pure maple syrup 2 Tbsp. lime juice 1/2 tsp. lime zest 2 Tbsp. chopped fresh mint 1 cucumber (10 oz.), peeled and roughly chopped

1. In a saucepan combine maple syrup, lime juice, lime zest, and 2/3 cup water; bring to boiling. Remove from heat; stir in mint. Let stand 10 minutes. 2. Pour lime mixture into a highpower blender or food processor. Add cucumber. Cover and blend until smooth. Pour into six ice pop molds. Freeze at least 4 hours or until completely solid. 3. To serve, run molds under warm water to help release ice pops. Store any leftover ice pops in ice pop molds in the freezer up to 5 days. Tip If you don’t have ice pop molds, use 3-oz. paper cups. Cover the tops with foil, cut a slit in the center of each, and insert a wooden pop stick. From forksmealplanner.com

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Tricolor Ice “Creamcakes” 6 hours 30 minutes l Makes six 2 1/2-inch creamcakes Here’s a fun and creative way to serve nice cream: Layer three different flavors in cupcake molds and call them ice “creamcakes.” These will keep for two to three weeks in the freezer. 2 cups frozen mixed berries 2 medium bananas, each cut into 2 or 3 pieces and frozen 2 cups frozen mango chunks 1. Arrange six silicone cupcake molds on a rimmed baking sheet. Place berries in a blender; cover and blend until smooth. Working quickly so berries don’t thaw, pour berry puree into cupcake molds, filling each mold one-third full. Transfer baking sheet to the freezer.

2. Thoroughly rinse blender pitcher, then add frozen bananas; cover and blend until creamy. Remove baking sheet from freezer and divide banana puree evenly among cupcake molds, filling them no more than two-thirds full. Return to freezer. 3. Place frozen mango in blender (there’s no need to rinse the blender unless desired). Blend until creamy and smooth. Remove baking sheet from freezer. Divide mango puree evenly among cupcake molds. Cover molds with a second baking sheet or with plastic wrap. Freeze at least 6 hours or until set. Unmold just before serving. If desired, top with additional frozen mixed berries. Note The volume of cupcake molds can vary, but they generally range from ⅓ to ½ cup each. If your pan or individual cups are larger, you’ll get six creamcakes; if they are smaller, the recipe will yield about nine. From Forks Over Knives Family

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Life by Chocolate Nice Cream pictured on page 90

Pineapple Sherbet 2 hours 15 minutes l Makes 5 cups Inspired by his grandmother Florence, a big sherbet fan who served it often for dessert, Chef Del Sroufe created this healthy version of his favorite sherbet flavor, pineapple. 3 bananas, sliced 1 1/2 cups chopped pineapple 1/2 cup well-chilled unsweetened, unflavored almond milk, plus more as needed 2 Tbsp. pure maple syrup (optional) Zest of 1 lemon Chopped fresh mint (optional) 1. Spread sliced bananas and chopped pineapple on separate baking sheets. Freeze 2 hours or until fruit is hard. 2. In a food processor combine frozen bananas, almond milk, maple syrup (if using), and lemon zest. Puree until thick and creamy, adding more milk as needed to get a creamy consistency. Add the frozen pineapple; pulse until well incorporated. Serve immediately. If desired, drizzle with additional maple syrup and sprinkle with mint. From Chef Del’s Better Than Vegan by Del Sroufe

10 minutes l Makes 3 cups Forget death by chocolate: This easy treat will give you life! If you’re starting with unfrozen bananas, allow an extra two hours for them to freeze. 4 peeled and frozen bananas 1/4 tsp. pure vanilla extract Pinch sea salt 3 Tbsp. unsweetened cocoa powder 1 Tbsp. pure maple syrup (optional) 2 Tbsp. dairy-free chocolate chips (optional) 1. Break or slice frozen bananas into 1-inch chunks. Place banana chunks in a food processor or high-power blender. Add vanilla, salt, cocoa powder, and maple syrup (if using). Blend until smooth and creamy, stopping processor a few times to scrape down sides of bowl. 2. If desired, fold in chocolate chips. Enjoy immediately for a soft-serve texture, or transfer to a freezer-safe container and freeze 1 to 2 hours for a firmer ice cream texture. Nice cream will keep in the freezer about 1 week. From forksmealplanner.com

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Kitchen Tricks

AIR FRYER SUMMER

When removing the oil from a recipe for air-fried vegetables, reduce the recommended temperature by 25°F so the veggies don’t dry out before cooking through.

The air fryer isn’t just for french fries, as these easy ideas prove. During summer’s hottest days, give your oven a break and let your air fryer do its best work. —Mary Margaret Chappell

BLISTERED PEPPERS

CARAMELIZED FRUIT

The circulating high heat of an air fryer does an amazing job blistering small peppers (like shishito or mini bell peppers). Place whole peppers in the fryer basket and air-fry at 400˚F for 4 to 6 minutes or until blistered and beginning to brown. Enjoy as a snack or appetizer, or use on salads and sandwiches.

Lightly drizzle sliced or halved fruits with pure maple syrup and/or sprinkle with cinnamon, place in the fryer basket, and air-fry at 350˚F for 5 to 7 minutes to caramelize the natural sugars.

KALE CHIPS Kale chips crisp up in half the time in an air fryer. Simply place seasoned kale leaves in the fryer basket and air-fry at 350˚F about 5 minutes or until dry and crispy.

CRUNCHY CHICKPEAS Toss 1½ cups drained canned chickpeas with spices and salt (optional), then air-fry at 375°F for 15 to 20 minutes or until dry and crunchy.

F O R K S O V E R K N I V E S .C O M

TORTILLA CHIPS AND PITA CRISPS Crispy oil-free chips are 5 minutes away when you cut corn tortillas or whole grain pita bread rounds into triangles and air-fry at 375˚F. Added bonus: The even heat means no burnt edges.

SMOKY CARROT BACON Peel carrots into long, baconlike strips, brush with reduced-sodium soy sauce, and sprinkle with smoked paprika and black pepper (or any other spice blend). Air-fry at 375˚F for 5 to 7 minutes or until crispy and browned.

ROASTED VEGGIES Any vegetable you can roast in the oven can be roasted in an air fryer for extra-crispy results. Set plain or seasoned vegetables in a single layer in the fryer basket, and air-fry at 350°F for 15 to 30 minutes or until crisp-tender.

Forks Over Knives® (ISSN 2474-6592), Summer 2021. Forks Over Knives is published quarterly in March, June, September, and December by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. © Forks Over Knives 2021. All rights reserved. Printed in the U.S.A.

PRO TIP

SUMMER 2021

RECIPE INDEX GF = GLUTEN-FREE

GF GF

GF GF GF GF GF GF GF GF GF GF GF GF GF GF GF GF GF

BREAKFAST DISHES Banana Split Oatmeal Bowls ................................ 37 Berry-Stuffed Breakfast Sweet Potatoes .................36 Chilled Blueberry Soup ....... 37 Citrus and Berry Chia Pudding ............................ 37 CONDIMENTS, DRESSINGS & SAUCES BBQ Spice Blend .................69 Cajun Mayo .........................64 Curried Mango Ketchup...... 79 Lime-Cilantro Vinaigrette ....64 Melon-Jicama Salsa .............80 Mixed Berry Jam with Chia Seeds........................80 Rhubarb Conserve ...............81 Rosemary-Apricot Preserves .......................... 78 Tahini Sauce .........................51 Tofu Mayonnaise ................... 8 Tzatziki Sauce......................64 Zesty Sandwich Spread ...... 55 Zucchini-Apple Relish ..........81 DESSERTS Cucumber-Lime Mint Refreshers.........................93 Frozen Grapes with Chocolate Sauce .............. 92 Lemon-Watermelon Granita ...............................91 Life by Chocolate Nice Cream ....................... 95 Pineapple Sherbet .............. 95 Tricolor Ice “Creamcakes” ..94

GF GF

GF GF GF

GF GF

MAIN DISHES Baja Bowls ........................... 45 Baked Potato and Red Bean Bowl .................................. 33 Black Bean Tacos ................ 33 Blackened Melon with Farro Pilaf..........................64 Easy Pasta Primavera .......... 29 Grilled Melon and Black Bean Tostadas............................64 Honeydew-Cucumber Noodles ............................64 Lentil-Rice Squash Boats ....48 Quinoa Slaw Bowl ............... 32 Sichuan Eggplant with Potatoes ............................ 88 Summer Squash Hash with Polenta .............................. 47 Summer Squash Veggie Skewers .............................51 Sweet Potato and Mushroom Dumplings ........................ 88 SALADS Chopped Salad with BBQ Chickpeas .................69 Crunchy Cabbage Salad with Peanuts .............................89 Grilled Corn Salad with Jalapeño Dressing .............71 Harissa Roasted Potato Salad ..................................71 Honeydew, Peach, and Barley Salad ................................ 65 Pasta Salad with a Secret ... 70 Pineapple Coleslaw ..............71 Potato Salad 5 Ways.............. 8 Rainbow Fruit Salad ............68

SANDWICHES BBQ Sandwiches with Pineapple Slaw ................. 56 BLTAs (Bacon, Lettuce, Tomato, and Avocado) ..... 55 Gyros with Watermelon Rind Pickles...............................64 Hummus Veggie Wraps........31 Mushroom Cheesesteak Sandwiches ...................... 56 Open-Face Banh Mi Sandwiches .......................51 PB&J Roll-Ups ...................... 54 Pesto Panini ......................... 56

GF GF GF GF

GF GF

SOUPS & STEWS Summery Ratatouille........... 75 Sweet and Sour Vegetable Soup ................................. 86 Sweet Potato and Kale Chili...................................30 STARTERS & SIDES Cucumber Cups with Spiced Couscous ............. 42 Easy Baba Ghanoush............. 7 Endive Boats with Summer Fruit ....................39 Green Rice........................... 45 Hasselback Roasted Zucchini .............................51 Homestyle Not-Fried Rice with Tofu ........................... 87 Orzo-Stuffed Tomatoes with Pesto Fluff .........................43 Sautéed Chinese Greens Trio .................................... 88 Summer Squash Roll-Ups ...43 Sweet Potato Avocado Toasts.................................41 Tri-Melon Poke Stacks ......... 65 Walnut Cookie Fruit Stacks ...............................40