WHOLE-FOOD, PLANT-BASED LIFESTYLE!

FORKS
KN VES

70+
HEARTY
& TASTY
RECIPES
EAT TO
PREVENT,
STOP, OR
REVERSE
the most
common
diseases

7 THINGS
THAT HAPPEN
WHEN YOU
STOP
BURRITO
EATING
BOWLS MEAT

2017
FORKSOVERKNIVES.COM

Welcome to the
inaugural issue of
Forks Over Knives
magazine!
As you may know, Forks
Over Knives was launched
with a feature film in 2011.
The film made the radical but
convincing case that modern
diseases can be prevented,
halted, and oftentimes reversed
by leaving animal foods and
highly refined foods off the
plate, and adopting a whole-
food, plant-based diet instead.
Since the films release,
plant-based eating has become
increasingly popular and, dare
I say, mainstream. More people
are learning how a diet of
delicious mealssuch as bean
and rice enchiladas, pesto
pasta, and shepherds piecan
deliver vibrant health and an
optimal weight.
We are honored to be a part
of the movement through our
film and subsequent books,
mobile app, online cooking
school, and website, among
other things. Our goal is
simple: Spread the joy this
lifestyle has brought to us and
to scores of people around
theworld.
Now we are pleased to bring
you Forks Over Knives in this
new formata magazine.
We believe you will find this
a picturesque and handy
guide, which you can use to
find many helpful nuggets
of information or a delicious
recipe anytime.
We hope you love everything
in these pages. I wish you
happy and healthy living!
Brian Wendel
Founder and President of
Forks Over Knives
If youve never heard
of Forks Over Knives, take
a moment to consider an
ancient idea: Adopting
a plant-based diet is
the way to eat for good
health. Its how the
longest-living, healthiest
people in the world eat.
Weve lled this
magazine with:
OScience-backed
information
OSmart solutions
OPractical advice
ODelicious recipes
OReal success stories
Shake off the bad days,
the aches and pains,
or the diet failures that
have held you down in
the past. This is a new
day and a new moment
for you to take a step
forward on your journey
to better health.
Naomi Imatome-Yun
Managing Editor
forksoverknives.com 1


DIG IN! table of contents

FEATURES
GOOD
TO KNOW 22 Light Bites
Fresh and fabulous salads,
sides, and light meals
6 YOUR BODY, YOUR HEALTH
10 QUESTIONS & ANSWERS 30 Budget-Friendly
Meals
14 7 THINGS THAT HAPPEN
Crowd-pleasing, family-
WHEN YOU STOP friendly meals that wont
EATING MEAT break the bank
16 WHAT TO EAT
20 MIX & MATCH MEAL 36 Hot and Hearty 25
PLANNER A comforting collection
of hearty soups, stews,
96 VENUS WILLIAMS
and chilis 30
48 8 Meals with
COVER 8 Ingredients or Less
Quick and easy dishes
WHOLE-FOOD, PLANT-BASED LIFESTYLE! using 8 ingredients or less
FORKS
KN VES
56 Power Bowls
70+
HEARTY
One-bowl meals that are
& TASTY
RECIPES easy to make, customize,
EAT TO
PREVENT,
STOP, OR
REVERSE
the most
and enjoy
common

41
diseases

WHEN YOU
STOP
2017
BURRITO EATING
BOWLS
P. 31 MEAT P. 14
$9.99 U.S.

ATHLETE VENUS WILLIAMS

Specials
FIT. STRONG. PLANT-POWERED.

Photo by Blaine Moats

Food Styling by Jennifer Peterson
Prop Styling by Tari Colby

2 FORKS OVER KNIVES

 74
62 Comfort Foods
Family favorites like lasagna
and mac and cheese
76
76 International Flavors
Dishes, ideas, and spices
from around the world
88 Pure & Simple Sweets
Some of our favorite desserts
and treats
88
ECIPE IN E
APPETIZERS, SIDES & SAUCES
24 Avocado Toast O
35 Braised Red Cabbage with
Beans O
26 Chickpea-Avocado Dip
59 Cilantro-Cashew Dressing
24 Classic Potato Salad O O
83 Date Paste
29 Fresh Tomato and Potato
Toast O
86 Orange-Black Bean Taquitos
with Spiked Sour Cream O
67 Pasta Salad O
71 Pea Guacamole O
24 Polenta-Black Bean Medallions
with Spicy Salsa O
26 Potato-Edamame Hash on
Toast O
39 Ras el Hanout
61 Roasted Red Potatoes and
Cabbage O
35 Smoky, Saucy Black-Eyed Peas
70 Yam Quesadillas
DESSERTS
92 Cherry Soft-Serve Ice
Cream O O
90 Chia Pudding with
Strawberries O
90 Chocolate-Banana Ice
Cream O O
95 Chocolate Pancakes O
88 Chocolate Pie
91 Double-Chocolate Cupcakes
93 Fudgy Brownies
95 Peach Cobbler
93 Raw Chocolate-Caramel Dip O O
MAIN DISHES
79 Aloo Matar
55 Baked Sweet Potatoes Stuffed
with Chickpea Chili O
31 Burrito Bowls O
31 California Burritos O
83 Chana Masala Burgers
68 Chickpea Nuggets O
76 Easy Thai Noodles O
33 Green Chile Rice with Black
Beans O
55 Indian Curry Lentils O
86 Lentil Enchilada Pasta
75 Lentil Sloppy Joes
87 Mexican-Style Bean and Rice
Casserole O
73 Mexican Veggie Burgers
75 Millet Loaf O
78 Mushroom Stroganoff
49 Pesto Pasta with White Beans
81 Pesto Penne O
72 Plant-Based Burgers
40 Potato-Cauliower Curry O
58 Red Kidney Beans and Brown
Rice Bowls O
68 Spiced Sweet Potato Tacos O
34 Spinach-Potato Tacos O O
78 Stirred-Not-Fried Wild Rice O
64 Sweet Potato Lasagna O
64 Sweet Potato Mac and Cheese
72 Vegetable Macaroni O
82 Vegetable Polenta Bake O
SALADS
60 Brown Rice Salad O
59 Butter Lettuce and Green Pea
Salad O O
28 Grilled Veggie Salad O
56 Israeli Couscous and Kale Salad
49 Lentil Salad with Lemon and
Fresh Herbs O
61 Quinoa, Corn, and Avocado
Salad O O
52 Rice Salad with Fennel,
Orange, and Chickpeas O
SOUPS & STEWS
46 Black Bean Soup with Sweet
Potatoes O
52 Classic Vegan Noodle Soup O
43 Creamy Sweet Potato and
Vegetable Stew O
40 Curried Tomato-Lentil Soup O
46 Jamaican Green Pea and
Spinach Soup O
50 Lentil-Vegetable Soup O
51 Sweet Potato Soup with Beans
and Chard O
33 Three-Bean Chili for a Crowd O
39 Tomato-Vegetable Shorba
with Orzo
38 Tortilla Soup O
43 Vegetable Chowder O
45 White Bean Stew with Herbed
Pancakes
INDEX KEY
O GLUTEN-FREE O QUICK
 FORKS CONTRIBUTORS

KN VES
Darshana Thacker Darshana
Thacker is chef and culinary
project manager for Forks
Over Knives. A graduate of the
Natural Gourmet Institute,
Darshana is the recipe author
FOUNDER & PRESIDENT for Forks Over Knives Family and
recipe contributor to the New
Brian Wendel York Times best seller The Forks
Over Knives Plan.

MANAGING EDITOR
Del Sroufe Chef Del Sroufe
Naomi Imatome-Yun is co-owner and executive
chef of Wellness Forum Foods
in Columbus, Ohio. He is the
COPY EDITOR author of the New York Times
Kandy Hopkins best seller Forks Over Knives
The Cookbook, Better Than
Vegan, and The China Study
RECIPE CONTRIBUTORS Quick and Easy Cookbook.
Darshana Thacker
Del Sroufe Michelle McMacken, M.D. Dr.
McMacken is a physician and
assistant professor of medicine
at NYU School of Medicine. She
directs a medical weight loss
program and teaches doctors
in training at Bellevue Hospital
MEREDITH CORE MEDIA Center in New York City.
EDITORIAL
EDITORIAL CONTENT DIRECTOR Doug Kouma Alona Pulde, M.D., and
Matthew Lederman, M.D.
CREATIVE DIRECTOR, HEALTH Michelle Bilyeu Drs. Pulde and Lederman are
CONTRIBUTING DESIGN DIRECTOR Bridget Sandquist authors of Forks Over Knives
Family, The Forks Over Knives
ASSISTANT MANAGING EDITOR Jennifer Speer Ramundt
Plan, and Keep It Simple,
SENIOR COPY EDITOR Sheila Mauck Keep It Whole. Drs. Pulde and
CONTRIBUTING PROOFREADER Carrie Truesdell Lederman work with Whole
Foods Market overseeing
ADMINISTRATIVE ASSISTANT Lori Eggers health and wellness projects.

ADMINISTRATION Neal Barnard, M.D., FACC Dr.

BUSINESS MANAGER, EDITORIAL Cindy Slobaszewski Barnard is founder of Barnard
Medical Center and president
CONTRACTS AND DATABASE MANAGER MaryAnn Norton of the Physicians Committee
for Responsible Medicine. Dr.
Barnard has led numerous
BUSINESS ADMINISTRATION
research studies investigating
VICE PRESIDENT/GROUP PUBLISHER Scott Mortimer the effects of diet on diabetes,
scott.mortimer@meredith.com/515-284-2861 body weight, and chronic pain.
EXECUTIVE ACCOUNT DIRECTOR Doug Stark
Michael Greger, M.D., FACLM
Dr. Greger is a physician and
internationally recognized
speaker on nutrition, food
safety, and public health
All content in Forks Over Knives, including medical opinion and any other
issues. A founding member
health-related information, is for informational purposes only and should and Fellow of the American
not be considered to be a specic diagnosis or treatment plan for any College of Lifestyle Medicine,
individual situation. Use of this magazine and the information contained Dr. Greger has free videos on
herein does not create a doctor-patient relationship. Always seek the
advice of your doctor in connection with any questions or issues you may
more than 2,000 health topics
have regarding your health or the health of others. at nutritionfacts.org.

4 FORKS OVER KNIVES

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 YOUR
BODY,
YOUR
HEALTH
"
If you want to lose weight, lower
your cholesterol, and prevent (or
even reverse) type 2 diabetes and
heart disease, the right food is
your best medicine.

6 FORKS OVER KNIVES

 THE STATE
OF OUR
HEALTH
Although the United States is one of the
most prosperous countries on Earth, we
die sooner and experience higher rates of
disease than other developed nations. We
also have the most expensive health care
in the world.
OBESITY IS ON THE RISE AROUND THE WORLD
According to a 2016 study from Imperial College
London, if the global obesity trend continues, then
one in five people in the world will be obese by 2025.
ENTE
For men, the obesity rate has more than tripled over T E Blue Zones are

LUE
the past four decades, rising from 3.2 percent to geographic regions
10.8 percent. For women, the obesity rate has more where people live
than doubled over the past four decades, rising from
6.4 percent to 14.9 percent.
Z NE healthier, longer
lives. Dan Buettner, a
The obesity epidemic in America is one of our National Geographic
most serious health problems, and the statistics are fellow, researched
overwhelming: these places for his
book The Blue Zones.
The people of Sardinia,
The United Two-thirds Italy; Okinawa,
States has the of U.S. adults Japan; Loma Linda,
highest number The average are either California (Seventh-
of severely body mass index overweight
obese men and (BMI) is higher day Adventists);
or obese, and and other locations
women in the in English- obesity rates
world. speaking, high- for children have a few things in
have doubled common, including
with American in the past few strong communities
men and women decades.
having the and regular physical
highest BMIs. activity. People in

!
Blue Zones also eat
plant-centric diets rich
in beans. These longer-
AN ESTIMATED 7 OUT OF 10 AMERICAN living populations eat
meat rarelyjust ve
DEATHS ARE FROM CHRONIC DISEASES. times a month, on
averageand in small
The U.S. Centers for Disease Control and Prevention portions.

forksoverknives.com 7
8
 ALT,
EVE E!
The 3 most
common diseases
According to the Centers
for Disease Control and
Prevention, the leading
causes of death in America
are heart disease and
cancer. Other common
causes include stroke,
Alzheimers disease, and
diabetes. Medications and
surgeries help to manage
these diseases, but they
dont address root causes.
The food we eat every
day is powerful. There is
overwhelming scientic
evidence that a whole-
food, plant-based diet
can help prevent, stop, or

2
reverse heart disease, type 2
diabetes, and obesity.

HEART DISEASE
Heart disease, the No. 1 killer could reverse heart disease. study showed that, compared TYPE 2
in the United States, is often
preventable and reversible
Today, Dr. Ornishs Program
for Reversing Heart Disease
with those on the American
Heart Association diet, obese
DIABETES
with a plant-based diet. Even is one of the only integrative children and their parents on About 29 million
two decades ago, studies by cardiac rehabilitation a whole-food, plant-based Americans have diabetes
programs approved for diet had better results in and 86 million have
Medicare coverage. losing weight and reducing prediabetes.
a low-fat, plant-based diet A 2015 Cleveland Clinic cholesterol and inammation. The Adventist Health
Studies found that
vegetarians have
approximately half
CASEIN [THE MAIN PROTEIN OF COWS the risk of developing
type2 diabetes as
MILK] IS THE MOST RELEVANT CHEMICAL nonvegetarians.
In a 2006 study
CARCINOGEN EVER IDENTIFIED. published in the journal
Diabetes Care, researchers

3
T. Colin Campbell, Ph.D., professor of nutritional biochemistry at Cornell University found that compared with
those on the American
Diabetes Association
CANCER diet, people with type 2
diabetes on a low-fat,
Studies of vegetarians show that death rates from plant-based diet had
cancer are only about one-half to three-quarters of greater overall success in
those of the general population. reducing their medications
Dairy consumption has been linked in numerous and three times greater
research studies to an increased risk for prostate success in improving
cancer, lung cancer, breast cancer, and ovarian glycemic control.
cancer.
According to the World Health Organization,
about one-third of cancer cases are preventable.

forksoverknives.com 9
 Q A AND
Find the most common nutrition questions and
answers to help you on your plant-based journey.

Q)To lose weight,

Q)Why did the World Health Organization (WHO) do people need to
avoid eating carbs?
classify processed meats as carcinogenic?

A)The WHO cancer agency classified processed meats A) No, they

. AL NA dont. The thinnest,
PUL E
(hot dogs, sausage, ham) as carcinogenic to humans and
healthiest people in
red meat as probably carcinogenic to humans. After
ATT E 22 experts from 10 countries looked at more than 800 studies
the world are eating
carb-rich foods. In
LE E AN done around the world, they concluded that each 50-gram
portion of processed meat eaten daily increases the risk of
Japan, when rice
was the staple food,
Alona Pulde, colorectal cancer by 18 percent, and that it also raised the
they had some of
M.D., is a family risk of stomach and other cancers. (Two slices of bacon are
the lowest rates of
practitioner, about 50 grams.)
chronic diseases in the
and Matthew
world. When fast food
Lederman, M.D., is
arrived and meat and
a board-certied
cheese replaced rice,
internal medicine
waistlines expanded
physician. Both
and disease rates rose.
specialize in
This pattern has been
nutrition and
observed in many
lifestyle medicine.
other countries. When
They appeared in
meaty diets come in,
the documentary
fat intake rises and
Forks Over Knives
carb intake falls, and
and are authors
people start to gain
of The Forks Over
weight and get sick.

Photos: Andy Lyons (opposite), iStock.com (this page)

Knives Plan and
Clinical studies have
Keep It Simple,
shown that plant-
Keep It Whole.
based diets, rich in
Drs. Pulde and
grains, beans, and
Lederman joined
starchy vegetables,
Whole Foods
show impressive
Market in 2010,
weight loss.
where they serve
Carbohydrates only
as health and
have 4 calories per
wellness medical
gram while fats have
experts.
9 calories per gram.
For weight loss, carbs
from whole foods
should be your best
friend. Dr. Neal Barnard

10 FORKS OVER KNIVES

 WE SHOULD ALL BE EATING FRUITS
AND VEGETABLES AS IF OUR LIVES DEPEND
ON ITBECAUSE THEY DO. Dr. Michael Greger

Q)Why isnt Q)Do we need to eat all organic

oil part of a foods to be healthy?

A)The most common diseases in

whole-food,
plant-based diet?
Arent coconut
and olive oils
healthy?
A)Olive oil, coconut
oil, and any other
oils are not health-
promoting foods. Oil
is not a whole food
because its highly
refined and nothing
but fat. All the
nutrientsincluding
protein, carbohydrate,
vitamins, minerals,
fiber, and waterhave
been removed. It also
has more calories per
gram than any other
food, which almost
guarantees you will
consume more calories
than you need and
potentially gain weight.
Drs. Pulde and Lederman
America are not the result of eating
conventional produce or canned beans.
They are the result of eating a highly
processed, high-fat, meat- . IC AEL
centric diet. When switching
from this meat-heavy, fat-filled,
G EGE
and highly processed diet to a Michael Greger, M.D.,
diet rich in grains, vegetables, is a physician, author
of How Not to Die,
and fruits, our patients see dramatic
improvements in their health. Choosing and internationally
organic food does not make nearly as recognized speaker.
large of a difference in your health as He is a founding
choosing whole-plant foods instead of member and fellow
processed foods, high-fat foods, and of the American
animal source foods. We should not College of Lifestyle
let our need for convenient, affordable Medicine, has
foodincluding canned or frozen lectured at the
producekeep us from eating the National Institutes
whole-plant foods that fight off disease. of Health, and has
Once you are able to make the switch testied before
from a standard American diet to a Congress. Currently
whole-plant food diet (where the largest Dr. Greger serves as
return on investment occurs), then the director of public
you can take the next step of choosing health and animal
organic options whenever possible if you agriculture at the
wish to do so. Drs. Pulde and Lederman Humane Society of
the United States.
Visit nutritionfacts
.org for more info.

Q) get B12 by eating unwashed plants

A)Despite the thriving billion-

dollar supplement industry, the
scientific research is consistent:
Supplements do not demonstrate
benefit and may even cause harm
vitamins cant stop illnesses like
heart disease and type 2 diabetes is
because, for the most part, these are
diseases of excess and not deficiency.
We do recommend vitamin B12,
which is made from bacteria. Animals
and unfiltered water. When we eat
animals, we also consume the B12
they have stored. We recommend all
people following a whole-food, plant-
based diet take supplemental B12.
Drs. Pulde and Lederman

forksoverknives.com 11
 Q
AND
THE NUTRIENT
INTAKE OF
VEGETARIANS

A
IS HIGHER THAN
Studies show that
children who drink the MEAT EATERS IN
most milk have no better
bone integrity than ALMOST EVERY
those who drink little or
no milk. Research also NUTRIENT,
shows that older women
who drink milk have no
more protection from hip
fractures than those who
dont drink milk.
Q)Whats wrong with Q)Dont we need to

Photos: Katherine Gamble Lozier. iStock.com (this page), Edwin Fotheringahm, Adam Albright Photography (opposite)
This does not mean
calcium isnt important. combine certain foods to
dairy products? Dont we
But there are far get enough protein and
need them for calcium?
healthier sources and amino acids?

A)Keep in mind
many other contributors

that cows dont make

to bone health, such as
exercise, sunlight for
A) No. About 40 years
ago, the myth of protein
calciumthey simply get vitamin D, and a diet combining came into
it from grass and other rich in vegetables and vogueliterally, in the
plant foods. We can get fruits. The milk builds February 1975 issue of
our calcium from similar strong bones idea is Vogue magazine. The idea
sources. For instance, a marketing tool, not was that we needed to eat
broccoli, kale, and a reflection of what complementary proteins
Brussels sprouts have actually happens in together (for example, rice
the calcium we need in a the human body. and beans) to make up for
highly absorbable form. Dr. Neal Barnard their relative shortfalls. The
myth that plant proteins
are incompleteso proteins
must be combined at
mealswas disproved long
IN THE PAST DECADE, THE PREVALENCE ago. However, like many
other myths and despite
OF TYPE 2 DIABETES HAS GROWN 90%. scientific evidence, it is still
sometimes used as fact.

Q)What about people with type 2 diabetes? Should they avoid carbs?
Dr. John McDougall called
out the American Heart

A)The old-fashioned idea of diabetes is that, because your blood

Association for a 2001
publication that questioned
sugar is high and carbohydrates release sugar (that is, glucose), you the completeness of plant
should avoid them. The newer approach addresses the fundamental proteins. Since then,
reason why people with type 2 diabetes and prediabetes have trouble theyve acknowledged that
with their blood sugars. It starts with insulin resistance, which is caused plant proteins can provide
by the buildup of microscopic fat particles inside muscle and liver all the essential amino
cells. Thats why the switch to a low-fat, plant-based diet yields such acids; no need to combine
impressive results. Getting away from animal products, animal fat, and complementary proteins.
added oils addresses the real problem. Dr. Neal Barnard Dr. Michael Greger

12 FORKS OVER KNIVES

 Q)Isnt heart A)Many Americans think that
disease mostly if they have certain genes, then
genetic? its inevitable they will develop
heart disease. That is simply not
true. The best available evidence
suggests that up to 80 percent of
chronic diseases are attributable to
lifestyle habits (including diet). That
means our genetics only account for
1020 percent of risk! This is good
news, because it means that even
if you were dealt a certain set
of genes, you can reshuffle the
deck with your healthy habits.
Our genes are not our destiny.
Dr. Michael Greger

Visit forksoverknives
.com/heartdisease
for more on heart
disease.

Q)Will I lose weight on this diet? calorie densityvegetables, cooked

. Neal
A)A whole-food, plant-based diet
grains and beans, and fruitsare
high in both water and fiber, and a na
is not a fad or a quick-fix weight loss as a result are filling. In addition,
plan. However, the vast majority of these foods are full of nutrients, Neal Barnard,
people do lose significant amounts antioxidants, and vitamins. Foods M.D., is an adjunct
of weight eating this way. Large- high in calorie densityoils, meats, associate professor
scale studies show that vegetarians and cheesesdont take up a lot of of medicine at
and plant-based eaters are thinner space in your stomach but do have the George
and healthier, and live longer than a lot of calories per bite. The result Washington
omnivores. is that you are more likely to overeat University School
We do not advocate calorie calorie-dense foods to fill your of Medicine,
counting; instead, we encourage stomach and feel full. founder and
you to eat whole-plant foods until Drs. Pulde and Lederman president of
youre comfortably satisfied. Our the Physicians
hunger signals respond to two
things: stretch and calories. If you
LARGE-SCALE Committee for
Responsible
eat 500 calories of potatoes or whole
grains, you will feel full because your
STUDIES SHOW THAT Medicine, and
author of Dr. Neal
stomach is adequately stretched.
However, if you eat 500 calories of
VEGETARIANS AND Barnards Program
for Reversing
beef, chocolate, or candy, you will not
feel full. Because these things dont
PLANT-BASED EATERS Diabetes, Breaking
the Food Seduction,
have fiber or water, they wont fill up
your stomach and you will be hungry.
ARE THINNER AND and others.

This is the concept of calorie

density: the number of calories in
HEALTHIER, AND
a given volume of food. Some foods
have more calories in them (pound
LIVE LONGER THAN
for pound) than others. Foods low in OMNIVORES.
forksoverknives.com 13
 3
YOU'LL HAVE A
HEALTHIER GUT
The trillions of
microorganisms in
our bodies called
the microbiome
are crucial to our
health: They help us
digest food, train our
immune systems,
HAPPEN WHEN YOU turn genes on and
off, and protect us

STOP from cancer. Studies

show they play a role
in obesity, diabetes,

YOU'LL REDUCE EATING autoimmune disease,

and liver disease.
Plant foods help
CHRONIC
INFLAMMATION MEAT shape a healthy
intestinal microbiome.
The ber in plant
Chronic inammation foods promotes the
Michelle McMacken, M.D.
has been linked to growth of friendly
the development People who choose a plant-based bacteria in our guts.
of atherosclerosis, On the other hand,
diet do so for many reasons, including ber-poor diets (such
heart attacks,
strokes, diabetes, as those high in dairy,
and autoimmune and reducing the risk of heart disease. eggs, and meat) can
diseases, among other For even more inspiration, check out foster the growth of
conditions. If you are disease-promoting
eating meat, cheese, bacteria.
and highly processed when you make the switch.

2
foods, chances are you
have elevated levels
of inammation in
your body.
Plant-based diets YOUR CHOLESTEROL WILL PLUMMET
are naturally
anti-inammatory Elevated blood cholesterol is a key risk with many positive side effects. Those
because they factor for heart disease and strokes, who require cholesterol-lowering drugs
are high in ber, two of the leading killers in the United can further slash their cholesterol levels
antioxidants, and States. Saturated fatprimarily found in and cardiovascular risk by adopting a
other phytonutrients, meat, poultry, cheese, and other animal plant-based diet.
and much lower in productsis a major driver of our blood Whole-food, plant-based diets lower
inammatory triggers cholesterol levels. Cholesterol in our food blood cholesterol because they tend to
like saturated fat and also plays a role. be low in saturated fat and contain zero
endotoxins (toxins Studies consistently show that cholesterol. Moreover, plant-based diets
released from bacteria when people go plant-based, their are high in ber, which further reduces
commonly found in blood cholesterol levels drop by up to blood cholesterol. For people who choose
animal foods). 35percent. In many cases, the decrease to include it, soy has also been shown to
is equal to that seen with drug therapy play a role in lowering cholesterol.

14
 ANIMAL PROTEIN IS A MAJOR CONTRIBUTOR TO WEIGHT GAIN,
HEART DISEASE, DIABETES, INFLAMMATION, AND CANCER.

4 YOULL CHANGE YOUR GENES

Scientists have made the remarkable
discovery that lifestyle factors can turn
genes on and off. For example, the
antioxidants and nutrients we eat in
whole-plant foods can change gene
expression to optimize how our cells
repair damaged DNA. Dr. Dean Ornishs
2013 study showed that adopting a
7
plant-based diet and other lifestyle
changes can lengthen our telomeresthe
caps at the ends of our chromosomes YOU'LL IMPROVE
that help keep our DNA stable (shortened
telomeres are associated with aging and
THE EARTH
earlier death). Animal agriculture
is the single largest

6
contributor to
greenhouse-gas

5
YOU'LL GET
THE RIGHT
AMOUNT OF
PROTEIN
The majority of people
in the United States
get 1.5 times more
protein than they
actually need. Excess
protein is stored as fat
or turned into waste,
and animal protein is
a major contributor to
weight gain, heart
disease, type 2
diabetes, and cancer.
However, the protein
emissions and a
YOU'LL REDUCE RISK leading cause of
OF TYPE 2 DIABETES land and water use,
deforestation, wildlife
Animal proteinespecially red and processed destruction, and
species extinction. The
current food system
contributes to world
hunger: The majority
for differences in body weight. Other studies show of crops grown
that increasing red meat intake by more than just worldwide go toward
half a serving per day is associated with a
48 percent increased risk in diabetes.
feeding livestock, not
people.
Why does meat contribute to type 2 diabetes? Equally important,
Several reasons: Animal fat, animal-based (heme) animals raised for food
iron, and nitrate preservatives in meat have are sentient beings
been found to damage pancreatic cells, worsen that suffer, whether
inammation, cause weight gain, and impair the raised in factory farms
way our insulin functions. or on humane farms.
Whole-plant foodsespecially whole grains Being healthy is not
just about the food
we eat; its also about
plant-based diet can improve or even help reverse our consciousnessour
awareness of how
our choices affect the
planet and those with

38%
in plant foods protects whom we share it.
us from many chronic
diseases. The longest-
lived people on
Earththose who live
in the Blue Zonesget Visit forksoverknives
about 10 percent of .com/7things for
sources cited.
their calories from
protein compared
with the U.S. average PREDIABETES
of 1520 percent.

forksoverknives.com 15
 WHAT
Learn how to cook the Forks Over Knives

foods that will keep you full and satisfied.

16
 AT I

FOO D
P
, PLANT-BASED]
VEGGIES
Broccoli,
lettuce,
kale, carrots,

any others
you enjoy.
E-
HOL
[ sweet
potatoes,
yams, etc.

mangoes,
A whole-food, strawberries, etc.
plant-based
diet is centered
on whole,
unrened,
or minimally
rened plants. NOT A DIET OF SALADS
Its a diet
based on fruits, Use these ingredients
vegetables, to make familiar dishes
tubers, whole such as pizza,
grains, and
legumes; lasagna, burritos,
it excludes and veggie
or minimizes
burgers.
WHOLE
meat (including GRAINS
chicken and Quinoa, barley,
sh), dairy rice, oats, millet,
products, and etc., including
eggs, as well as
highly rened LEGUMES breads and
Photos: Blaine Moats (opposite), iStock.com (this page)

foods like Chickpeas, lentils, black pastas.

bleached our, beans, lima beans, etc.
rened sugar, Visit forksoverknives
and oil. .com/what-to-eat for
more information.

N T
P
Be sure to avoid

and oils.

forksoverknives.com 17
 3 TRANSITION
STRATEGIES

1GET
TA TE
When starting a plant-
based lifestyle, some
people jump in with both For dishes
feet, and others transition you like,
over days or weeks or double the
months. Remember: recipe and
You can still enjoy most freeze half.
of your favorite foods, You can have
including lasagna, dinner ready
burgers, and tacos. Youll for tonight
just be eating plant- and reheat
based versions of them. the rest later.

2PIC
PACE
U
Below are three ways to
transition at your pace
to a plant-based diet:

GO COLD UN-TURKEY.
Throw out all the processed
junk and animal foods
from your kitchen, and dive
right in to a whole-food,
plant-based lifestyle.

REPLACE ONE MEAL A DAY. ELIMINATE CERTAIN

Each day, replace one
meal with a completely
whole-food, plant-based
meal. The program laid
out in The Forks Over Knives
Plan takes this approach,
so you will be eating only
whole plant foods within
one month.
FOODS. You can start
by cutting out red meat
and pork the rst week (or
even month), poultry and
dairy the second, followed
by seafood and processed
foods. As you do this, keep
adding more whole-plant
foods to your diet.

18 FORKS OVER KNIVES

 3T C
While making the
transition to a whole-
T E PANT
to use staples from
your local grocery store,
dried and canned beans,
dried pasta and grains,
ON THE GO
Rely on planning,
not willpower, to
stay plant-based.
food, plant-based including fresh and frozen herbs, spices, condiments, Willpower most
lifestyle, youll continue vegetables and fruit, sauces, and dips. likely developed
to help humans
UIT EAN navigate social
apples LEGU E tensions, not so
bananas IE CANNE ] we could prevent
berries black beans ourselves from
grapes garbanzo beans eating. We are
pears (chickpeas) designed to keep
other in-season fruit kidney beans eating until were
various frozen fruits lentils full! If you know
These have an extremely long youll be away
PA TA N LE shelf life and are useful in stews, from home for a
rice noodles salads, and rice and pasta dishes. while, be sure to
soba (buckwheat) plan ahead and
noodles LE G AIN bring enough food
whole wheat pasta barley for snacks and
brown rice meals, or make
VEGETA LE couscous a plan of where
E ZEN] old-fashioned/rolled/ youll stop to
FRESH steel-cut oats grab something
beets quinoa healthy.
broccoli Micaela Karlsen,
carrots C N I ENT , MPH, author of

PICE TAPLE
A Plant-Based Life
cauliflower
celery dried herbs and spices
garlic (basil, cumin, etc.)
ginger fruit preserves
leafy greens hot sauce
onions ketchup
sweet peppers mustard
sweet potatoes no-oil low-sodium
white potatoes vegetable broth
other in-season salsa Batch-cook
vegetables tamari (or soy sauce) grains or
FROZEN tomato sauce beans on the
corn vinegar weekends or
edamame when you have
green peas IG E - AT PLANT some extra time,
vegetable medleys * as these can
avocados stretch through
nondairy milks (such several different
Photos: iStock.com

as almond, soy, rice) meals.

nut butters
nuts
seeds
*use sparingly

forksoverknives.com 19
 MIX&MATCH Use the recommendations for meal planning throughout

BREAKFAST LUNCH
Whole grain cereal Low-fat hummus and
+ plant milk + fruit veggie wraps

Nut butter and apple

Oatmeal + fruit sandwiches

Build your
grocery list Fruit smoothie California Burritos (p. 31)
around the
meals youre
planning for Fresh Tomato and Sweet Potato Tacos (p. 68)
the week so Potato Toast (p. 29)
youll be more
Pita pockets with llings
organized
Chocolate Pancakes (p. 95) like rice, veggies, avocado,
and effective.
and/or beans
Prepare as
much food as Avocado Toast (p. 24) Yam Quesadillas (p. 70)
possible for
the coming
week by Polenta-Black Bean Medallions Rice, bean, and salsa bowls
cutting up the with Spicy Salsa (p. 24)
vegetables
youll need Potato-Edamame Hash Brown Rice Salad (p. 60)
ahead of time. on Toast (p. 26)

When you Whole grain toast +

Burrito Bowls (p. 31)
cook, double hummus + tomatoes + cucumber
or triple the
recipe so
Fruit salad + granola Quinoa, Corn, and Avocado
youll have
Salad (p. 61)
leftovers to
freeze or
eat later in Soup and whole grain bread
the week.
Our meal-planning
subscription service, Forks
Meal Planner, takes the Tossed salad with
hard work out of making chickpeas and veggies
nutritious, plant-based
meals the whole family
will enjoy. Learn more at
forksmealplanner.com.

20 FORKS OVER KNIVES

MEAL PLANNER
the week, and ll in with leftovers when you have the chance.

SAMPLE DAY MEAL

DINNER SNACKS Breakfast: Avocado Toast

Hearty soup with

Popcorn
whole grain bread

Three-Bean Chili for

a Crowd (p. 33) Brown rice cakes

P. 24
Potato-Cauliower Seaweed snacks
Curry (p. 40)

Lunch: California Burritos

Stirred-Not-Fried Smoothies
Wild Rice (p. 78) P. 31

Pesto Penne (p. 81) Bananas and nut butter

Lentil Enchilada
Roasted chickpeas
Pasta (p. 86)

Mushroom Stroganoff (p. 78) Fruit

Dinner: Pesto Penne
P. 81

Easy Thai Noodles (p. 76) Brown rice cakes

Mexican Veggie Crackers

Burgers (p. 73) with nut butter

Chana Masala Burgers (p. 83) Edamame

Snack: Edamame
Mexican-Style Bean and Rice Baby carrots with
Casserole (p. 87) hummus

Leftover cooked potatoes

Millet Loaf (p. 75)
or sweet potatoes

forksoverknives.com 21
BITES
Youll love these
fresh and fabulous
salads, sides, and
light meals. You can
also enjoy them
as appetizers or
snacks.

22 FORKS OVER KNIVES

AVOCADO TOAST
recipe, p. 24
 YOU DONT HAVE TO EAT LESS.
YOU JUST HAVE TO EAT RIGHT.
AVOCADO TOAST
Photo on p. 22.
Serves 6
Ready in 15 min.
6 slices whole grain bread, toasted
1 Hass avocado, halved, seeded,
peeled, and cut into six wedges
2 medium ripe tomatoes, thinly
sliced
1 cups thinly sliced cucumber
1 to 2 cups baby romaine lettuce
or spinach
to 3 cup fresh alfalfa sprouts to prevent sticking. Gently stir in beans
(optional)
Sea salt and freshly ground
black pepper, to taste
2 Tbsp. lemon juice
1. Spread each toasted bread slice with
an avocado wedge. Top with tomato,
cucumber, lettuce, and, if desired,
alfalfa sprouts. Sprinkle with salt and
pepper and drizzle with lemon juice.
Serve immediately.
Recipe from Darshana Thacker
Photo by Matt Armendariz
POLENTA-BLACK
BEAN MEDALLIONS
WITH SPICY SALSA
Serves 9
Ready in 2 hr. 15 min.
4 cups low-sodium vegetable
broth or water
cup chopped leek, white part
only
1 tsp. ground oregano
2 cloves garlic, minced
tsp. ground cumin
tsp. ground turmeric
tsp. freshly ground black pepper
1 cup quick-cooking polenta
1 15-oz. can black beans, rinsed
and drained
1 Tbsp. lemon juice
Sea salt, to taste
1 cup tomato salsa
1 cup guacamole
24 FORKS OVER KNIVES
saucepan to just below basket. Bring to
boiling. Steam, covered, 10 minutes or
until tender. Remove potatoes; cool.
1. In a large saucepan combine 2. Meanwhile, in a blender combine the
cup of the broth and the next six next six ingredients (through salt). Cover
ingredients (through pepper). Bring to and blend until smooth. Transfer to a
boiling; reduce heat. Simmer, covered, large bowl. Stir in relish.
2 to 3minutes or until leek is tender. 3. Add potatoes, onion, and celery to
Add the remaining 4 cups broth. Return tofu mixture; toss gently to coat. Season
to boiling. with pepper. Cover and chill until ready
2. Slowly add polenta to boiling broth to serve.
mixture, stirring constantly. Cook and Recipe from Darshana Thacker
stir until mixture returns to boiling. Photo by Chris Miller and Kristy Turner
Reduce heat to medium-low. Cook,
covered, 30 minutes or until all of the
broth is absorbed, stirring frequently
and lemon juice; season with salt. Cook
5 minutes more.
3. Line two baking sheets with
parchment paper. Spread polenta on
one of the prepared baking sheets until
inch thick; cool. Cover and chill at
least 1 hour.
4. Preheat oven to 350F. Using a
2 -inch cookie cutter, cut polenta into
9 or 10 rounds; place on the remaining
prepared baking sheet. Bake 20 to
30minutes or until heated through and
golden, turning once. Serve with salsa
and guacamole.
Recipe from Darshana Thacker
Photo by Chris Miller and Kristy Turner
CLASSIC POTATO SALAD
Serves 4
Ready in 30 min.
1 lb. round red potatoes, cut into
1-inch pieces
3 oz. extra-rm tofu, drained
1 tsp. yellow mustard
tsp. Dijon-style mustard
tsp. lemon juice
1 clove garlic, minced
tsp. sea salt
1 Tbsp. dill pickle relish
cup nely chopped red onion
cup nely chopped celery
Black pepper, to taste
CLASSIC POTATO
1. Place potatoes in a steamer basket SALAD
in a large saucepan. Add water to
POLENTA-BLACK
BEAN MEDALLIONS
WITH SPICY SALSA

forksoverknives.com 25
 POTATO-EDAMAME
HASH ON TOAST
POTATO-EDAMAME
HASH ON TOAST
Serves 6
Ready in 20 min.
1 lb. russet potatoes, cut into
-inch pieces
1 cup coarsely chopped red
sweet pepper
cup nely chopped shallots
2 cups frozen edamame, thawed
1 cup coarsely chopped tomatoes
tsp. garlic powder
Sea salt and black pepper,
to taste
12 slices whole grain bread, toasted
1. Place potatoes in a steamer basket
in a large saucepan. Add water to
saucepan to just below basket. Bring to
boiling. Steam, covered, 8 to
10 minutes or until tender.
2. Transfer potatoes to a large skillet.
Add sweet pepper and shallots; cook
over medium-high 3 to 5 minutes or
just until pepper is tender, stirring
occasionally. Add edamame; cook 3 to
4 minutes more. Stir in tomatoes and
garlic powder; heat through. Season
with salt and black pepper. Serve
potato mixture on toast.
Recipe from Darshana Thacker
Photo by Jackie Sobon
26 FORKS OVER KNIVES
CHICKPEA-AVOCADO DIP
Serves 8
Ready in 40 min.
1 15-oz. can garbanzo beans
(chickpeas), rinsed and drained
1 avocado, halved, seeded,
peeled, and cut up
2 cups nely chopped roma
tomatoes
cup nely chopped green onions
cup nely snipped fresh cilantro
cup lime juice
1 fresh jalapeo chile pepper,
seeded and nely chopped
(tip, opposite)
3 to 4 cloves garlic, minced
Salt and freshly ground white
pepper, to taste
8 6-inch pita bread rounds,
quartered
1. In a large bowl coarsely mash
garbanzo beans and avocado with the
back of a spoon or potato masher. Stir in
the next six ingredients (through garlic).
Season with salt and white pepper.
Cover; chill until ready to serve.
2. Preheat oven to 350F. Line a baking
sheet with parchment paper. Place pita
wedges on the prepared baking sheet.
Bake 20 minutes or until crisp. Serve dip
with warm pita wedges.
TO STORE Store dip in an airtight
container in the refrigerator up to 2 days.
Store pita wedges in a resealable plastic
bag at room temperature up to 1 week.
Recipe from Darshana Thacker
Photo by Evi Oravecz
EVERY TIME YOU EAT IS AN OPPORTUNITY
TO NOURISH YOUR BODY.

Chile peppers contain oils that

CHICKPEA-AVOCADO DIP can irritate your skin and eyes.
Wear plastic or rubber gloves
when working with them.
 my
story
RICH ROLL
From Couch
Potato to
One of the
Worlds
Fittest Men
At age 39, I was 50 pounds
overweight, exhausted,
and depressed. I was busy
with a law career, marriage,
raising four kids, and
fueling with cheeseburgers,
pizza, fries, and wings.
On my 40th birthday,
I made some simple goals:
Avoid a heart attack. Lose
some weight. Feel better.
I started with a plant-based
diet, which my wife had
been on for many years.
Since going plant-based,
I have set records and
clocked two top finishes
at the Ultraman World
Championships, one of
the worlds most grueling
endurance races.
Not everyone wants to
be a competitive athlete,
but everyone wants to
be healthy. The power to
change exists within you.
Rich Roll is the best-selling
author of Finding Ultra and
a world-renowned ultra-
endurance athlete. In 2009,
Mens Fitness magazine
named him one of the
worlds 25 fittest men.
28 FORKS OVER KNIVES
GRILLED
VEGGIE
SALAD
GRILLED
VEGGIE SALAD
Serves 4
Ready in 1 hr.
2 ears of corn, husked
2 medium red sweet peppers,
quartered and seeded
2 medium zucchini, cut into
-inch spears
2 medium yellow summer squash,
cut into -inch spears
1 medium red onion, cut into
-inch slices
1 recipe Classic Dijon Dressing
Sea salt, to taste
Cayenne pepper, to taste
1 medium head eld lettuce, torn
into bite-size pieces
1 medium head romaine lettuce,
torn into bite-size pieces
1 bunch fresh dill weed, chopped
3 Tbsp. lemon juice
1. In a dry cast-iron skillet or wok cook
ears of corn over high until blackened,
turning frequently. Remove from skillet.
Repeat with the next four ingredients
(through onion) until blackened, cooking
one type of vegetable at a time and
turning frequently.
To cut corn kernels off a cob, stand
the ear of corn on end in a shallow
bowl. Use a sharp knife to slice
off the kernels with a downward
motion, rotating the cob until all
the kernels are removed.
2. Cut corn kernels from cobs (tip,
above). Cut sweet peppers, zucchini,
yellow squash, and onion into bite-size
pieces.
3. In a large bowl prepare Classic Dijon
Dressing. Season with salt and cayenne
pepper. Stir in blackened vegetables. Let
vegetables stand in dressing for a couple
minutes before adding torn lettuces.
4. Add lettuces and dill to vegetable
mixture; toss to coat. Drizzle with
lemon juice.
CLASSIC DIJON DRESSING In a screw-
top jar combine cup each Dijon-style
mustard, lemon juice, cider vinegar, and
water; 2 tsp. maple syrup; tsp. each
snipped fresh thyme and dill; and tsp.
cracked black pepper. Cover and shake
well. Season to taste with sea salt. Store
in refrigerator up to 1 week. Makes 1 cup.
Recipe and photo by Julie Piatt
 FRESH TOMATO AND
POTATO TOAST
Serves 6
Ready in 45 min.
1 cups chopped red onions
3 Tbsp. yellow mustard
1 tsp. seeded and nely chopped
fresh jalapeo chile pepper
(tip, p. 27)
tsp. ground allspice
2 cups water
2 lb. potatoes, cut into -inch
pieces
1 cup nely chopped tomatoes
cup nely snipped fresh cilantro
3 Tbsp. lime juice
Sea salt, to taste
6 slices whole grain bread,
toasted, or six 7- to 8-inch whole
grain our tortillas, warmed
Bottled hot pepper sauce
(optional)
FRESH TOMATO AND
POTATO TOAST
1. In a 12-inch skillet combine onions,
mustard, jalapeo pepper, and
allspice. Add 1 cup of the water. Bring
to simmering over medium. Cook,
covered, 5 to 10 minutes or until onions
are tender.
2. Stir in potatoes and the remaining
1 cup water. Bring to boiling over high.
Cook, covered, 5 minutes, stirring once
or twice. Reduce heat to medium; cook,
covered, 10 to 15 minutes more or until
potatoes are tender.
3. Before serving, stir in tomatoes,
cilantro, and lime juice. Season with
salt. Serve potato mixture on toasted
bread or in warm tortillas. If desired,
pass hot pepper sauce.
Recipe from The Forks Over Knives Plan
forksoverknives.com 29
BUDGET-
FRIENDLY
MEALS Keep both your belly
and your wallet full
with budget-friendly,
family-size main
dishes. These crowd-
pleasing meals will
$2.50 feed a family of four
for about $10!

BURRITO BOWLS
BURRITO BOWLS
Serves 2-4 CALIFORNIA BURRITOS
Ready in 30 min.

Baked tortilla chips (tip, below)

2 to 4 cups cooked grains, such
as rice, barley, quinoa, or bulgur
(tip, below)
2 to 4 cups cooked beans
(tip, below)
2 to 4 cups chopped romaine $2
lettuce or to 1 cup steamed
kale
1 to 2 cups chopped tomatoes
1 to 2 cups frozen whole kernel
corn, thawed
1 avocado, halved, seeded,
peeled, and chopped
2 to 3 Tbsp. thinly sliced green
onions
Fresh salsa

1. For each serving, break a handful of

chips into an individual bowl. Spoon
about 1 cup of the cooked grains and
1 cup of the cooked beans over chips.
Layer with about 1 cup lettuce,
cup tomatoes, cup corn, cup
avocado, and 1 Tbsp. green onions.
Top with salsa.
Recipe from Heather McDougall,
director of the McDougall program in
Santa Rosa, California
Photo by Blaine Moats
CHIPS Read labels carefully to nd
baked chips without added fat. Or
make your own chips. Simply cut
corn tortillas into wedges, spritz with
water, and bake at 300F until crisp.
GRAINS If you dont want to cook
grains from scratch, quick-cook
instant whole grains, microwave
frozen grains, or use leftovers from
previous meals.
BEANS Rely on canned beans to
save time and effort. You can also
use a pressure cooker to cook
beans quickly.
CALIFORNIA BURRITOS
Serves 2
Ready in 30 min.
cup chopped onion
cup low-sodium vegetable broth
34 tsp. chili powder
tsp. ground cumin
18 tsp. ground turmeric
18 tsp. cayenne pepper (optional)
1 cup frozen corn
of a 15-oz. can (34 cup) pinto
beans, rinsed and drained
1 Tbsp. nutritional yeast (optional)
Sea salt, to taste
4 7- to 8-inch whole grain our
tortillas
2 cups shredded lettuce or kale
of an avocado, seeded, peeled,
and sliced (optional)
to cup salsa
Bottled hot pepper sauce
(optional)
1. In a large saucepan cook onion
in broth over medium 5 minutes or
until tender, stirring occasionally. Add
chili powder, cumin, turmeric, and, if
desired, cayenne pepper; cook and stir
1 minute more.
2. Stir in corn and beans; cook
5 minutes or until heated through,
stirring occasionally. Remove from
heat. If desired, stir in yeast. Season
with salt.
3. In a dry nonstick skillet heat tortillas,
one at a time, over medium 40 seconds
or until warm and pliable, turning once.
Cover with a damp cloth to keep warm.
4. Spoon about 34 cup of the bean
mixture onto each tortilla just below
the center. Top with cup of the
lettuce, 2 or 3 slices avocado (if
desired), and 1 to 2 Tbsp. salsa. Fold
bottom edge of each tortilla over lling.
Fold in opposite sides; roll up tortilla.
Place burritos, seam sides down, on a
platter. Serve warm. If desired, pass hot
pepper sauce.
Recipe from forksmealplanner.com
Photo by Evi Oravecz

forksoverknives.com 31
 $1.50

THREE-BEAN CHILI
FOR A CROWD

32 FORKS OVER KNIVES

THREE-BEAN CHILI
FOR A CROWD
$2
Serves 12
Ready in 50 min.

1 Tbsp. cumin seeds

1 cup chopped onion
2 Tbsp. ground ancho chile pepper
8 cloves garlic, minced
1 tsp. cayenne pepper
2 28-oz. cans diced tomatoes,
undrained
3 cups cooked pinto beans or two
15-oz. cans pinto beans, rinsed
and drained
1 cups cooked black beans or one
15-oz. can black beans, rinsed
and drained
1 cups cooked garbanzo beans
(chickpeas) or one 15-oz. can
garbanzo beans (chickpeas),
rinsed and drained
1 cups tomato paste
Sea salt and black pepper,
to taste
GREEN CHILE RICE
1. In a dry skillet cook cumin seeds over WITH BLACK BEANS
medium until toasted, shaking pan
frequently. Transfer seeds to a coffee
grinder; cover and process until ground. 1 cups uncooked regular brown rice
2. In a large Dutch oven cook onion cup nely chopped onion
over medium 7 to 8 minutes, stirring 2 cups cooked black beans or one
occasionally and adding water, 1 to 15-oz. can black beans, rinsed
2Tbsp. at a time, as needed to prevent and drained
sticking. Add cumin, ground ancho 1 fresh jalapeo chile pepper,
pepper, garlic, and cayenne pepper. seeded and nely chopped
Cook and stir 1 minute. (tip, p.27)
3. Stir in tomatoes, 4 cups water, all 1 tsp. ground cumin
the beans, and tomato paste. Cook 1 tsp. lime zest
20 to 25 minutes. Season with salt and
blackpepper. 1. In a blender combine the rst four
Recipe from Del Sroufe ingredients (through spinach). Cover
Photo by Whitney Lauritsen and blend until smooth, adding enough
broth to reach desired consistency.
GREEN CHILE RICE 2. Transfer pureed mixture to a large
WITH BLACK BEANS saucepan. Add the remaining broth.
Serves 4 Bring to boiling. Stir in brown rice. Return
Ready in 1 hr. to boiling; reduce heat. Simmer, covered,
45 to 50 minutes or until rice is tender.
1 cup coarsely snipped fresh 3. Meanwhile, in a saucepan cook
cilantro onion over medium 7 to 8 minutes,
1 fresh poblano chile pepper, stirring occasionally and adding water,
seeded and nely chopped 1 to 2Tbsp. at a time, as needed to
(tip, p.27) prevent sticking. Stir in beans, jalapeo
1 4-oz. can diced green chile pepper, and cumin; cook 5 minutes.
peppers, undrained 4. Stir bean mixture and lime zest into
cup fresh spinach leaves rice mixture. Season to taste with salt.
4 cups regular or low-sodium Recipe from Forks Over KnivesThe
vegetable broth Cookbook

forksoverknives.com 33
 $2
SPINACH-POTATO TACOS
Serves 4
Ready in 30 min.
To squeeze spinach dry, lay a 2 cups chopped Yukon gold
clean kitchen towel or several
potatoes
layers of paper towels on your
countertop and place thawed 1 cup chopped onion
spinach at the bottom of a short 1 fresh poblano chile pepper,
end. Roll up spinach in towel, hold seeded and nely chopped
it over the sink, and twist either (tip, p.27)
end of the roll to squeeze out as
2 tsp. ground cumin
much liquid as you can.
2 cloves garlic, minced
1 10-oz. pkg. frozen chopped
spinach, thawed and squeezed
dry (tip, left)
1 cup unsweetened plant-base
milk, such as almond, soy,
coconut, or rice
3 Tbsp. nutritional yeast
Sea salt and freshly ground
black pepper, to taste
12 6-inch corn tortillas
cup snipped fresh cilantro
34 FORKS OVER KNIVES
1. In a medium saucepan cook
potatoes, covered, in enough boiling
water to cover 8 to 10 minutes or until
tender; drain.
2. In a large skillet cook onion and
poblano pepper over medium 7 to
8 minutes, stirring occasionally and
adding water, 1 to 2Tbsp. at a time, as
needed to prevent sticking. Add cumin
and garlic; cook and stir 1 minute.
3. Stir in cooked potatoes, spinach,
milk, and yeast. Cook 2 to 3minutes or
until heated through. Season with salt
and black pepper.
4. Meanwhile, heat a large nonstick
skillet over medium. Add a few
tortillas at a time and cook until
heated through, turning once. Wrap
in foil to keep warm while heating the
remaining tortillas.
5. Serve potato mixture in tortillas.
Sprinkle with cilantro.
Recipe from The Forks Over Knives Plan
Photo by Chris Miller and Kristy Turner
BRAISED RED CABBAGE
WITH BEANS
Serves 4
Ready in 1 hr.
1 13 cups chopped carrots
1 cup chopped onion
1 cup chopped celery
1 cups dry red wine
2 Tbsp. Dijon-style mustard
2 tsp. dried thyme, crushed
1 large head red cabbage, cored
and shredded
4 cups cooked navy beans or two
15-oz. cans navy beans, rinsed
and drained
1 13 cups peeled and chopped tart
apples, such as Granny Smith
Salt and freshly ground black
pepper, to taste
1. In a large saucepan cook carrots,
onion, and celery over medium 7 to
8minutes, stirring occasionally and
adding water, 1 to 2Tbsp. at a time, as
needed to prevent sticking.
2. Stir in wine, mustard, and thyme. Cook
10 minutes or until wine is reduced by
half. Stir in cabbage, beans, and apples.
3. Bring to boiling; reduce heat. Simmer,
covered, 20 minutes or until cabbage is
$1.2 5
SMOKY, SAUCY
BLACK-EYED PEAS
tender. Season with salt and pepper.
BRAISED RED
Recipe from Forks Over KnivesThe CABBAGE WITH
Cookbook BEANS
Photo by Chris Miller and Kristy Turner $2
SMOKY, SAUCY
BLACK-EYED PEAS
Serves 3
Ready in 1 hr.
1 cup chopped onion
1 cup chopped red sweet pepper
2 cups frozen black-eyed peas
1 cup chopped ripe tomatoes,
juices reserved
2 cups boiling water
1 cups fresh or frozen corn
cup snipped fresh cilantro
2 tsp. smoked paprika
1 tsp. agave syrup
tsp. dried oregano, crushed peas and tomatoes with juices. Cook,
tsp. ground chipotle chile pepper covered, over medium-low 5minutes.
14 tsp. ground cumin 2. Stir in the next eight ingredients
Sea salt, to taste (through cumin). Cook, partially
covered, over medium-low 35minutes.
1. In a large saucepan cook onion If necessary, cook 10 to 15minutes
over medium 7 to 8minutes, stirring more or until black-eyed peas are
occasionally and adding water, 1 to tender. Season with salt. Sprinkle with
2Tbsp. at a time, as needed to prevent additional cilantro.
sticking. Add sweet pepper; cook Recipe and photo from Victoria Rose of
5minutes. Add frozen black-eyed candidchef.com
 Keep warm
and cozy
with this
collection
of hearty
soups, stews,
and chilis.

36 FORKS OVER KNIVES

TORTILLA SOUP
recipe, p. 38
 TORTILLA SOUP
Photo on p. 36.
Serves 4
Ready in 1 hr. 10 min.

6 6-inch corn tortillas, cut into

-inch strips
6 large tomatoes, halved and
cored
8 oz. fresh mushrooms, roughly
chopped
2 red sweet peppers, halved,
stemmed, and seeded
1 medium yellow onion, roughly
chopped
2 dried chipotle chile peppers
5 to 7 sprigs fresh cilantro
2 tsp. ground cumin
3 cloves garlic, roughly chopped
3 cups water
2 tsp. smoked paprika
tsp. chili powder
2 cups fresh or frozen corn
2 cups fresh or frozen peas
Sea salt, to taste
Chopped avocado and/or sliced
green onions
Lemon wedges

1. Preheat oven to 400F. Line a

baking sheet with parchment paper.
Spread tortilla strips on the prepared
baking sheet. Bake 20 to 25 minutes or
until crisp.
2. Meanwhile, in a Dutch oven combine
the next eight ingredients (through
garlic). Add 1 cup of the water. Bring to
boiling; reduce heat. Simmer, covered,
20 to 30 minutes or until vegetables
are tender, stirring occasionally.
Remove and discard dried peppers and
cilantro sprigs.
3. Transfer vegetable mixture to a
blender or food processor. Cover and
blend or process until smooth. Return
pureed mixture to Dutch oven. Stir
in the remaining 2 cups water, the TOMATO-VEGETABLE
SHORBA WITH ORZO
paprika, and chili powder. Bring to
boiling; reduce heat. Simmer
10 minutes or until slightly thickened.
Stir in corn and peas; cook 5 minutes
more or just until tender. Season
with salt.
4. Top each serving with avocado and/
or green onions, additional tomato
and/or cilantro, and tortilla strips. Serve
with lemon wedges.
Recipe from The Forks Over Knives Plan
Photo by Chris Miller and Kristy Turner

38 FORKS OVER KNIVES

TOMATO-VEGETABLE
SHORBA WITH ORZO
Serves 4
Ready in 40 min.

2 cups chopped onions

34 cup chopped potato
cup chopped celery
cup chopped carrot
5 cups water
3 cloves garlic, minced
ras el
tsp. ras el hanout (recipe, right) hanout
tsp. paprika
1 15-oz. can tomato sauce This fragrant spice mix from North Africa brings
1 cups chopped zucchini depth and complexity to savory dishes. You can
purchase ras el hanout at specialty grocers and
1 cup dried orzo pasta
from online retailers like amazon.com.
1 Tbsp. nely snipped fresh parsley
1 tsp. nely snipped fresh mint
Sea salt and freshly ground black
Ingredients
pepper, to taste
Steamed grains (optional)

1. In a large saucepan cook onions,

potato, celery, and carrot in cup
of the water 10 minutes or until 1 tsp. ground 1 tsp. ground
potato and carrot are tender, stirring cumin ginger
occasionally and adding additional
water, 1 to 2 Tbsp. at a time, as needed
to prevent sticking. Add garlic, ras el
hanout, and paprika. Cook and stir
1/ 1/
2 minutes.
2 tsp. ground 2 tsp. black
2. In a blender combine vegetable
mixture and tomato sauce. Cover and
allspice pepper
blend until smooth. Return pureed
mixture to saucepan.
3. Stir in zucchini, pasta, and the
remaining 5 cups water. Cook
10 minutes or until pasta is tender. Stir
1/ tsp. ground
2
in parsley and mint. Season to taste
with salt and pepper. If desired, serve
cinnamon 1 tsp. salt
soup with steamed grains.
Recipe from Darshana Thacker
Photo by Jackie Sobon

1/ 1/
2 tsp. cayenne 2 tsp. ground
pepper coriander seeds
1/
4 tsp. ground cloves

Method
Combine all ingredients in a bowl and stir with a fork
until evenly blended. Store in an airtight container.

MAKES about 3 tablespoons.

forksoverknives.com 39
 POTATO-CAULIFLOWER CURRY
POTATO-CAULIFLOWER
CURRY
Serves 4
Ready in 1 hr.
4 cups 2-inch cauliower orets
2 cups 1 -inch potato pieces
1 cup onion wedges
cup tomato paste
1 Tbsp. mild curry powder
1 tsp. grated fresh ginger
1 tsp. cumin seeds
1 clove garlic, minced
2 cups water
1 cups fresh or frozen peas
cup raw cashews, nely ground
2 Tbsp. lime juice
Cayenne pepper, to taste
Sea salt, to taste
4 cups cooked brown rice
1 Tbsp. nely snipped fresh
cilantro
1. Place cauliower in a steamer basket
in a deep large skillet. Add water to
skillet to just below basket. Bring to
boiling. Steam, covered, 5 minutes or
until cauliower is crisp-tender. Transfer
cauliower to a bowl.
2. Place potato pieces in basket; steam,
covered, over boiling water 10 minutes or
until potato is tender. Add to cauliower
in bowl; drain water from skillet.
40 FORKS OVER KNIVES
3. For sauce, in a blender combine the
next six ingredients (through garlic). Add
1 cup of the water. Cover and blend until
smooth. Transfer to the skillet. Stir in the
remaining 1 cup water. Bring to boiling;
reduce heat to medium-high. Cook 5 to
7 minutes. Reduce heat to medium-low.
Cook 10 minutes more or until sauce
darkens in color.
4. Add steamed cauliower and
potato, peas, cashews, lime juice, and
cayenne pepper to sauce. Cook 5 to
7 minutes or until sauce is absorbed by
the vegetables, stirring occasionally
and adding additional water if needed
to reach desired consistency. Season
with salt.
5. Serve vegetable mixture over rice and
sprinkle with cilantro.
Recipe from Darshana Thacker
Photo by Jackie Sobon
CURRIED TOMATO-
LENTIL SOUP
Serves 3
Ready in 50 min.
6 cups water
1 cup brown lentils, rinsed and
drained
1 cup chopped onion
3 cloves garlic, minced
1 tsp. grated fresh ginger
1 14.5-oz. can diced tomatoes,
undrained
1 cup chopped carrots
1 tsp. curry powder
Sea salt and black pepper,
to taste
Steamed rice
Snipped fresh cilantro
1. In a large saucepan combine 3 cups
of the water and the lentils. Bring to
boiling; reduce heat. Simmer, covered,
25 to 30 minutes or until tender. Cool
slightly.
2. Meanwhile, in a large skillet cook
onion, garlic, and ginger over low
10minutes, stirring occasionally and
adding additional water, 1 to 2 Tbsp.
at a time, as needed to prevent
sticking. Stir in tomatoes, carrots, and
curry powder. Cook 10 minutes or until
carrots are tender.
3. Transfer half of the lentil mixture to a
blender; cover and blend until smooth.
Return to mixture in saucepan. Add
the remaining 3 cups water and the
tomato mixture. Cook 5 to 10 minutes
or until heated through. Season with
salt and pepper.
4. Serve lentil mixture over rice and
sprinkle with cilantro.
Recipe from Darshana Thacker
Photo by Jackie Sobon
A DOCTORS JOURNEY BACK TO GOOD HEALTH
When I watched Forks Over Knives a few
years ago, I hoped the doctors in the
movie were veggie-loving quacks. Why?
Because if what they said was true, then
the entire way I (and just about every
doctor I knew) had been practicing
medicine was just at-out wrong.
I adopted the diet myself, and all
doubts disappeared, along with my
CURRIED TOMATO-
LENTIL SOUP
prediabetes, acid reux, chronic
constipation, hypothyroidism, depression,
and 25 pounds. When my patients came
in for their appointments, many saw how
much healthier I looked and asked me
what I was doing.
Kerry Graff, M.D., is a physician in New York and the
chief medical officer of 4Leaf Global.
 LET FOOD BE THY MEDICINE
AND MEDICINE BE THY FOOD.
Hippocrates

VEGETABLE CHOWDER
VEGETABLE CHOWDER CREAMY SWEET
Serves 4 POTATO AND
Ready in 1 hr. VEGETABLE STEW

2 lb. Yukon gold, white, or russet

potatoes, cut into -inch pieces
3 ears of corn, kernels removed
and cobs reserved
1 cup chopped carrots
1 cup chopped celery
1 cup chopped broccoli and
cauliower stems (tip, below)
13 cup chopped onion
cup chopped red sweet pepper
2 Tbsp. snipped fresh thyme
2 tsp. ground cumin
1 clove garlic, minced
18 tsp. white pepper
6 cups water
3 Tbsp. snipped fresh dill
Salt, to taste

1. In a Dutch oven combine potatoes,

corn kernels and cobs, and the next
nine ingredients (through white pepper).
Add the water. Bring to boiling; reduce
heat. Simmer 30 minutes or until
vegetables are tender.
2. Remove corn cobs. Transfer 1 cup of
the vegetable mixture to a blender.
Cover and blend until nearly smooth.
(For a thicker soup, puree 2 cups.)
Return pureed mixture to Dutch oven.
Stir in dill. Scrape corn cobs with the
back of a knife to release the milky
juices; stir into soup. Season with salt.
From Forks Over KnivesThe Cookbook
Photo by Blaine Moats
If you dont have broccoli stems,
you can add additional celery the
last 10 minutes of cooking. Or try
chayote squash, kohlrabi, turnip,
golden beets, or fennel.
1 cups chopped celery
CREAMY SWEET POTATO
AND VEGETABLE STEW
Serves 6
Ready in 1 hr. 30 min.
1 large sweet potato, cut into
1 -inch slices
2 medium zucchini, cut into
-inch slices
2 cups cauliower orets
2 medium carrots, cut into 1-inch
slices
1 cup red sweet pepper strips
4 oz. green beans, trimmed
13 cup chopped onion
1 Tbsp. dried thyme, crushed
1 bay leaf
2 cloves garlic, minced
Sea salt and freshly ground
black pepper, to taste
5 cups low-sodium vegetable
broth
8 small white, Yukon gold, or russet
potatoes, cut into -inch pieces
3 cups sliced fresh cremini
mushrooms (8 oz.)
cup nely chopped shallots
1 Tbsp. vegetarian Worcestershire
sauce
2 cloves garlic, minced
tsp. celery seeds
tsp. dried sage, crushed
tsp. white pepper
1 cup cooked or canned cannellini
(white kidney) or navy beans
1 cup water
1. Preheat oven to 450F. Place sweet
potato in a large shallow baking dish.
Top with the next nine ingredients
(through garlic). Sprinkle with salt and
black pepper. Pour 3 cups of the broth
over sweet potato mixture. Cover with
foil; set aside.
2. Place white potatoes in another
large shallow baking dish. Top with the
next eight ingredients (through white
pepper). Pour the remaining 2cups
broth over white potato mixture. Cover
with foil.
3. Bake both mixtures at the same
time 50 minutes or until potatoes
are tender. Coarsely mash white
potato mixture in baking dish with a
potato masher.
4. In a blender combine cannellini
beans and the water. Cover and blend
until smooth and creamy, adding
additional water as needed to reach
desired consistency. Stir bean puree
into mashed white potato mixture;
spread on top of sweet potato mixture.
Bake 10 minutes more.
Recipe from Judy Micklewright
Photo by Chris Miller and Kristy Turner

forksoverknives.com 43
44 FORKS OVER KNIVES

To soak the dried beans, in a large
saucepan combine beans and
3 cups water. Bring to boiling;
reduce heat. Simmer, uncovered,
2 minutes. Remove from heat.
Cover and let stand 1 hour. (Or
place beans in water in saucepan.
Cover and let soak in a cool place
overnight.) Drain and rinse beans.
WHITE BEAN STEW WITH
HERBED PANCAKES
Serves 4
Ready in 1 hr.
1 cup dried navy beans, soaked
(tip, below left)
3 cups water
1 cup chopped leeks
1 large clove garlic, minced
1 cup cauliower orets
1 cup chopped carrots
1 cup chopped green beans
1 cup chopped tomatoes
1 cup chopped red sweet pepper
2 Tbsp. dried Italian seasoning,
crushed
1 tsp. chili powder
2 Tbsp. white wine vinegar
Sea salt, to taste
1 recipe Herbed Pancakes
1. Place soaked beans in a large
saucepan. Add the water, leeks,
and garlic. Bring to boiling; reduce
heat. Simmer, partially covered,
15 to 20 minutes or until beans
are nearly tender.
2. Stir in the next seven ingredients
(through chili powder). Return to boiling;
reduce heat. Simmer, partially covered,
15 to 20 minutes or until beans and
vegetables are tender. Stir in vinegar
and salt. Cook 2 to 3 minutes more.
3. Meanwhile, prepare Herbed
Pancakes. Serve stew over pancakes.
HERBED PANCAKES In a large bowl
stir together 34 cup each sorghum our
and oat our; 2 Tbsp. cashew or almond
our; 1 tsp. each baking powder and
ground chia seeds or axseeds; tsp.
each garlic powder and crushed dried
marjoram, oregano, and thyme; tsp.
baking soda; and 18 tsp. sea salt. In a
small bowl combine 1 cups water and
1 tsp. cider vinegar. Add water mixture
all at once to our mixture. Stir just until
moistened. For each pancake, pour
about cup batter onto a hot, lightly
greased griddle or large nonstick skillet.
Spread batter, if necessary. Cook over
medium 5 to 7 minutes or until surfaces
are bubbly and edges are slightly dry.
Turn pancakes over and cook 5 minutes
more or until light brown. (If the batter
becomes too thick, stir in 1 to 2 Tbsp.
additional water.) Serve warm.
Recipe from Darshana Thacker
Photo by Chris Miller and Kristy Turner
forksoverknives.com 45

JAMAICAN GREEN PEA
AND SPINACH SOUP
JAMAICAN GREEN PEA
AND SPINACH SOUP
Serves 4
Ready in 1 hr. 10 min.
4 cups water
1 cup dried peas
2 cups vegetable broth or water
2 cups 1-inch pieces sweet potato
2 cups 1-inch pieces yellow yam
1 cup sliced onion
34 cup sliced carrots
cup nely chopped green onions
8 sprigs fresh thyme or 1 Tbsp.
dried thyme, crushed
3 cloves garlic, minced
1 fresh serrano chile pepper,
seeded and nely chopped
(tip, p.27)
tsp. ground allspice
46 FORKS OVER KNIVES
6 cups fresh spinach, chopped
Sea salt and freshly ground black
pepper, to taste
Cooked brown rice
1. In a medium saucepan bring the
water and dried peas to boiling; reduce
heat. Simmer 40 minutes or until
tender (do not drain).
2. Meanwhile, in a Dutch oven combine
the next 10 ingredients (through
allspice). Bring to boiling; reduce heat.
Simmer 20 minutes or until vegetables
are tender.
3. Add cooked peas with cooking liquid
to vegetable mixture. Stir in spinach.
Simmer 15 minutes to allow avors
to blend. Season with salt and black
pepper. Serve soup over rice.
Recipe from Darshana Thacker
Photo by Jackie Sobon
BLACK BEAN SOUP
WITH SWEET POTATOES
Serves 4
Ready in 50 min.
1 to 1 34 cups chopped onions
1 cups chopped red and green
sweet peppers
2 tsp. cumin seeds
2 tsp. dried oregano, crushed
1 tsp. sea salt
tsp. ground allspice
tsp. crushed red pepper
4 cloves garlic, minced
3 15-oz. cans black beans,
rinsed and drained
3 cups water
2 Tbsp. tomato paste
2 Tbsp. lime juice
1 Tbsp. balsamic vinegar
to 1 tsp. pure maple syrup
1 cups -inch pieces sweet
potatoes or round white
potatoes
1 bay leaf
Freshly ground black
pepper, to taste
Snipped fresh cilantro or
chopped avocado (optional)
Lime wedges
1. In a large pot cook the rst seven
ingredients (through crushed red
pepper) over medium-high 5 to
7 minutes, stirring occasionally and
adding water, 1 to 2 Tbsp. at a time,
as needed to prevent sticking. Reduce
heat to medium; add garlic. Cook
and stir 1 minute more or until garlic
is tender.
2. Add two cans of the beans, the
3 cups water, tomato paste, lime juice,
vinegar, and tsp. of the maple syrup.
Using an immersion blender, blend until
nearly smooth. Bring to boiling. Stir in
potatoes and bay leaf; reduce heat.
Simmer 20 to 30 minutes. Stir in the
remaining 1 can of beans and, if desired,
the remaining tsp. maple syrup; heat
through. Season with black pepper.
3. If desired, top servings with cilantro.
Serve with lime wedges.
Recipe from Dreena Burton
Photo by Nicole Axworthy
BLACK BEAN SOUP
WITH SWEET POTATOES
8 MEALS with
INGREDIENTor less

LENTIL SALAD WITH

LEMON AND FRESH HERBS
 These quick
and easy dishes
come together
using eight
ingredients
or less, and
they still deliver
on taste!

PESTO PASTA
WITH WHITE BEANS
LENTIL SALAD WITH LEMON
AND FRESH HERBS
Serves 4
Ready in 1 hr.
3 cups low-sodium vegetable broth
1 cups French lentils, rinsed and drained
2 lemons
cup nely chopped green onions
cup nely snipped fresh cilantro
2 Tbsp. nely snipped fresh mint
2 cloves garlic, minced
Sea salt and freshly ground black pepper,
to taste
4 cups arugula
1. In a medium saucepan bring broth and lentils
to boiling; reduce heat to medium. Cook, covered,
25 to 30 minutes or just until lentils are tender;
drain. Transfer lentils to a large bowl.
2. Remove 2 tsp. zest and squeeze 6 Tbsp. juice
from lemons. Stir lemon zest and juice, green
onions, cilantro, mint, and garlic into lentils.
Season with salt and pepper.
3. Serve lentil mixture over arugula.
Recipe from Del Sroufe
Photo by Chris Miller and Kristy Turner
PESTO PASTA
WITH WHITE BEANS
Serves 4
Ready in 30 min.
12 oz. dried whole grain spaghetti
2 cups packed fresh basil or arugula leaves
6 oz. extra-rm tofu, drained
cup pine nuts, toasted
cup nutritional yeast (optional)
2 tsp. lemon juice
4 cloves garlic, chopped
Sea salt, to taste
2 cups cooked white kidney (cannellini) beans
or one 15-oz. can white kidney (cannellini)
beans, rinsed and drained
1. In a large pot cook spaghetti according to
package directions. Drain, reserving cup of the
cooking water. Return spaghetti to hot pan; cover
and keep warm.
2. Meanwhile, for pesto, in a food processor
combine the next six ingredients (through garlic).
Cover and process until smooth and creamy.
Season with salt.
3. Stir pesto into cooked spaghetti, adding
enough of the reserved cooking water to reach
a creamy consistency. Stir in beans.
Recipe from Forks Over KnivesThe Cookbook
Photo by Tina Rupp

forksoverknives.com 49
 my
story

MARK RAMIREZ

I Reversed
My Type 2
Diabetes and
Stopped All
Medications
I was diagnosed with
type 2 diabetes in 2002.
I began taking five oral
medications and had
to inject insulin daily.
My mother, sisters, and
brothers had all struggled
with the disease for many
years, and I thought I was
on the same path.
In 2011, my wife and
I watched Forks Over
Knives, read Dr. Neal
Barnards Program for
Reversing Diabetes, and
were so inspired that we
started eating a whole- LENTIL-VEGETABLE
SOUP
food, plant-based diet.
In less than two months,
I was off all medications
and have been med-free
since then. I am proud LENTIL-VEGETABLE SOUP
to say I am no longer Serves 4
diabetic. I also went from Ready in 2 hr. 20 min.
254 to 207 pounds (my
7th-grade weight!). I feel 1 lb. brown lentils, rinsed and drained
strong and healthy, and 1 14.5-oz. can re-roasted diced tomatoes,
I am so thrilled I got my undrained
health and life back. 6 small potatoes, nely chopped
1 cup nely chopped carrots
Learn more at
chickpeaandbean.com.
23 cup nely chopped onion
8 cups vegetable broth or water

50 FORKS OVER KNIVES

 SWEET POTATO SOUP
WITH BEANS AND CHARD

SWEET POTATO SOUP

WITH BEANS AND CHARD
Serves 6
Ready in 50 min. make your own
tomato powder
8 cups water or low-sodium vegetable Some stores and
broth websites carry
23 cup thinly sliced leeks tomato powder.
To make your own,
2 lb. sweet potatoes, peeled and cubed
grind purchased
2 15-oz. cans cannellini (white kidney) or homemade
beans, rinsed and drained dried tomatoes
1 lb. rainbow chard, chopped (not oil-packed)
cup lemon juice in a blender or
coffee grinder.
2 Tbsp. tomato powder (tip, above)
Snipped fresh Italian parsley (optional)
Lemon peel twists and/or lemon zest
(optional)

1. In a large pot bring the water to boiling. Add

1 to 2 cups nely chopped
fresh spinach
Salt and black pepper, to taste
1. In a large stockpot combine lentils, tomatoes,
potatoes, carrots, and onion. Add broth.
2. Bring to boiling; reduce heat. Simmer 2 hours
or until vegetables are tender, adding spinach
the last 5 minutes of cooking. Season with salt
and pepper.
Recipe from Heather McDougall (drmcdougall.com)
Photo by Whitney Lauritsen
leeks; reduce heat to medium. Cook 8 minutes.
Add sweet potatoes; cook 8 to 10 minutes or
until potatoes are tender. Stir in beans; cook
2 minutes more or until beans are heated
through. Remove from heat.
2. Stir chard into bean mixture until wilted. Stir
in lemon juice and tomato powder. If desired,
top servings with parsley and lemon peel twists
and/or zest.
Recipe from Unprocessed by Chef AJ

forksoverknives.com 51
 RICE SALAD WITH
FENNEL, ORANGE,
AND CHICKPEAS
RICE SALAD WITH FENNEL,
ORANGE, AND CHICKPEAS
Serves 4
Ready in 55 min.
3 cups water
1 cups uncooked brown basmati
rice
1 orange
2 cups cooked garbanzo beans
(chickpeas) or one 15-oz. can
garbanzo beans (chickpeas),
rinsed and drained
1 cup chopped fennel
6 Tbsp. white wine vinegar
cup nely snipped fresh parsley
tsp. crushed red pepper
1. In a medium saucepan bring the
water to boiling. Stir in rice. Return to
boiling; reduce heat. Simmer, covered,
45 to 50 minutes or until rice is tender.
52 FORKS OVER KNIVES
2. Meanwhile, remove 1 Tbsp. zest from
orange. Remove and discard peel; cut
orange into sections. In a large bowl
combine orange zest and sections
and the remaining ingredients. Stir in
cooked rice. Serve chilled or at room
temperature.
Recipe from Forks Over KnivesThe Cookbook
Photo by Cara Howe
CLASSIC VEGAN
NOODLE SOUP
Serves 4
Ready in 50 min.
6 cups water
3 small red potatoes, cut into
-inch pieces
1 cups sliced carrots
1 cups sliced celery
1 cup nely chopped onion
2 Tbsp. nutritional yeast (optional)
6 cloves garlic, minced
2 vegan bouillon cubes
1 tsp. ne sea salt (optional)
1 tsp. dried thyme, crushed
6 oz. dried gluten-free brown rice
spiral noodles
Snipped fresh parsley (optional)
Freshly ground black pepper, to
taste (optional)
1. In a large pot bring the water to
boiling. Stir in the next nine ingredients
(through thyme). Return to boiling;
reduce heat. Simmer, covered,
20 minutes.
2. Stir in noodles. Return to boiling;
reduce heat. Boil gently, uncovered,
10 to 15 minutes or until noodles are
tender but still rm.
3. If desired, top servings with parsley
and pepper.
Recipe and photo by Brandi Doming
From The Vegan 8 (thevegan8.com)
MANAGED HEALTH PLAN PROMOTES PLANT-BASED DIET
The majority of doctor visits in this country
do not include any counseling on diet
or nutrition, even though most experts
believe that nutrition plays a key role in
overall health.
Things are starting to change. Researchers
at Kaiser Permanente, the largest managed
care organization in the United States,
now advise their 17,000+ physicians to
CLASSIC VEGAN
NOODLE SOUP
recommend the most powerful yet least-
used prescription: a healthy plant-based diet.
The Permanente Journal states: Research
shows that plant-based diets are cost-
effective, low-risk intervention. Physicians
should consider recommending a plant-
based diet to all their patients, especially
those with high blood pressure, diabetes,
cardiovascular disease, or obesity.
 my
story

VICTORIA ROSE

I Regained My
Health and
Youthfulness
My whole adult life,
I battled health and weight
issues. I tried everything
long workouts, weight
loss pills, restricting carbs,
and so on. I suffered from
health problems, including
fatigue, frequent colds and
flu, terrible PMS symptoms
and pain, and recurrent
yeast and urinary tract
infections.
One day, after a
conversation with a
vegetarian friend,
I wondered if animal
products were contributing
to my health problems.
I adopted a vegetarian diet
and started feeling better
within weeks. The pounds
also started coming off.
Then I cut out dairy,
and the rest of my health
problems, including long-
standing acne, started to
disappear. I felt so great
I started working out again.
I finally have my health and
youth back!

Victoria is co-owner
of Candid Chef and
coauthor of the So Tasty! BAKED SWEET
cookbook. POTATOES STUFFED
WITH CHICKPEA CHILI

54 FORKS OVER KNIVES

 INDIAN CURRY LENTILS
BAKED SWEET POTATOES
STUFFED WITH CHICKPEA
CHILI
Serves 4
Ready in 45 min.
4 to 5 medium sweet potatoes
1 cup chopped onion
1 cup water
34 cup chopped red sweet pepper
1 Tbsp. chili powder
1 tsp. ground cumin
34 tsp. ne sea salt
3 cloves garlic, minced
1 15-oz. can reduced-sodium
garbanzo beans (chickpeas),
rinsed and drained
1 cup fresh or frozen corn
Chopped avocado (optional)
Bottled hot pepper sauce
(optional)
1. Preheat oven to 400F. Line a shallow
baking pan with parchment paper.
Place sweet potatoes in prepared pan.
Bake 40 to 60 minutes or until tender.
2. Meanwhile, in a large saucepan
combine onion, cup of the water,
the sweet pepper, 1 tsp. of the chili
powder, 1 tsp. of the cumin, and the salt.
Bring to boiling. Cook 8 minutes or until
nearly all of the water is evaporated,
stirring occasionally.
3. Add the remaining cup water and
the garlic; cook 2 minutes more. Stir in
garbanzo beans, corn, and the remaining
1 tsp. chili powder and tsp. cumin.
Cook and stir until slightly thickened.
4. To serve, spoon chickpea mixture
over sweet potatoes. If desired, top
with avocado, hot pepper sauce,
and/or additional chili powder.
Recipe and photo by Brandi Doming
from The Vegan 8 (thevegan8.com).
INDIAN CURRY LENTILS
Serves 3
Ready in 1 hr. 10 min.
6 cups water
1 cup brown lentils and/or dried
split peas, rinsed and drained
1 to 2 Tbsp. mild curry powder
3 to 4 cloves garlic, minced
1 tsp. dried oregano, crushed
tsp. ground turmeric
1 cups water
cup uncooked regular brown rice
2 cups desired frozen vegetables
Salt, to taste
Snipped fresh parsley
1. In a large saucepan bring the 6 cups
water to boiling. Stir in the next ve
ingredients (through turmeric). Return
to boiling; reduce heat to medium.
Cook, covered, 50 minutes.
2. Meanwhile, in a small saucepan
bring the 1 14 cups water to boiling. Stir
in rice. Return to boiling; reduce heat.
Simmer, covered, 45 minutes. Remove
from heat. Let stand, covered, 5 minutes.
3. Stir frozen vegetables into lentil
mixture. Cook 5 minutes more or
until vegetables are tender. Season
with salt. Serve lentil mixture over
brown rice. Garnish with fresh parsley.
Recipe and photo by Victoria Rose
forksoverknives.com 55
 Enjoy real food the easy way with one-bowl
meals. Customize as you likethrow in more
grains or beans if youre hungry,
use leftovers, or substitute with the
ingredients you already love.

ISRAELI COUSCOUS
AND KALE SALAD
Serves 4
Ready in 40 min.
2 cups nely chopped kale
3 Tbsp. lime juice
1 cup low-sodium vegetable broth
cup nely chopped onion
2 cloves garlic, minced
tsp. curry powder
tsp. ground cumin
tsp. paprika
1 cup whole wheat Israeli (large
pearl) couscous
cup chopped tomato
cup chopped red or orange
sweet pepper
cup chopped cucumber
cup thinly sliced green onions
cup nely snipped fresh parsley
3 Tbsp. nely snipped fresh basil
2 Tbsp. raisins or dried currants
2 Tbsp. pine nuts, toasted
Sea salt and freshly ground
black pepper, to taste
1. In a medium bowl combine kale
and lime juice, stirring until leaves are
well coated.
2. In a large saucepan combine the
next six ingredients (through paprika).
Bring to boiling. Stir in couscous.
Return to boiling; reduce heat to
medium. Cook 5 to 10 minutes or just
until couscous is tender and liquid is
absorbed, adding 1 to 2 Tbsp. water if
needed to prevent sticking. Transfer to
a large bowl; cool.
3. Stir kale and the next eight
ingredients (through pine nuts) into
cooked couscous. Season with salt
and black pepper. Cover and chill until
ready to serve.
Recipe from Forks Over Knives Family
Photo by Matt Armendariz

56 FORKS OVER KNIVES

 RED KIDNEY BEANS AND
BROWN RICE BOWLS
RED KIDNEY BEANS AND
BROWN RICE BOWLS
Serves 4
Ready in 35 min.
2 15-oz. cans red kidney beans,
rinsed and drained
cup water
2 cups desired frozen vegetables,
thawed
2 cups fresh spinach leaves,
shredded
3 cups cooked brown rice, warmed
1 cup nely chopped tomatoes
cup nely chopped green onions
1 cup Cilantro-Cashew Dressing
(recipe, opposite)
2 Tbsp. nely snipped fresh
cilantro
58 FORKS OVER KNIVES
BUTTER LETTUCE AND
1. In a medium saucepan combine GREEN PEA SALAD
beans and the cup water. Cook over
medium-low to medium until heated
through, stirring occasionally.
2. Meanwhile, in a small saucepan cook
frozen vegetables in a small amount
of boiling water 5 minutes or just until
tender; drain.
3. Divide spinach among soup or
salad bowls. Add beans, vegetables,
and rice. Top with tomatoes and green
onions, and drizzle with Cilantro-
Cashew Dressing. Sprinkle with cilantro.
Serve warm.
Recipe from Darshana Thacker
Photo by Jackie Sobon
BUTTER LETTUCE AND
GREEN PEA SALAD
Serves 6
Ready in 25 min.

1 cup fresh or frozen peas

1 medium head butterhead
lettuce, torn into 1- to 2-inch
pieces (6 cups)
2 medium tomatoes, cut into
wedges
2 medium Persian cucumbers,
thinly sliced
1 medium yellow sweet pepper,
Cilantro-cashew
cut into 1-inch strips dressing
cup Cilantro-Cashew Dressing
(recipe, right) This creamy dressing based on Indian green
cup nely chopped green onions chutney tastes great drizzled over salads,
1 Tbsp. nely snipped fresh rice bowls, and roasted veggies.
cilantro

1. In a small saucepan cook peas in a

Ingredients
small amount of boiling water 5 minutes
or until tender; drain. Rinse with cold
water; drain again.
2. In a large bowl combine lettuce,
tomatoes, cucumbers, sweet pepper,
1/ 1 cup fresh
and cooked peas. Pour Cilantro-Cashew
Dressing over lettuce mixture; toss to 2 cup cashews cilantro leaves
coat. Top with green onions and cilantro.
Recipe from Darshana Thacker
Photo by Jackie Sobon

1/
3 Tbsp. 2-inch piece of
lemon juice serrano pepper,
seeded

3 cloves garlic 1 tsp. hot sauce

(optional)

sea salt
Method
Blend cashews and cup water into a creamy
texture. Add cilantro, lemon juice, serrano pepper,
garlic, hot sauce (if using), and salt to taste. Blend
until smooth. Taste and adjust seasoning.

MAKES 1 CUP

forksoverknives.com 59
THROUGHOUT
CIVILIZATION
AND AROUND
BROWN RICE SALAD 45 minutes or until rice is tender.
THE WORLD, Serves 4 Remove from heat. Let stand, covered,

SIX FOODS Ready in 2 hr. 10 min. 10 to 15 minutes. Transfer rice to a large

bowl; cool slightly.

HAVE PROVIDED 2
1
cups water
cup uncooked brown rice
2. Stir zucchini, cucumber, tomatoes,
cilantro, green onions, 3 Tbsp. of the
OUR PRIMARY 1
1
cup nely chopped zucchini
cup nely chopped cucumber
lemon juice, and the pepper into
rice. Season with salt and, if desired,
FUEL: BARLEY, 1cup nely chopped tomatoes additional lemon juice. Cover and chill
1cup snipped fresh cilantro at least 1 hour or let stand at room
CORN, MILLET, cup nely chopped green onions temperature 30 minutes to allow
3 to 4 Tbsp. lemon juice avors to blend.
POTATOES, tsp. freshly ground black pepper TO STORE Seal in an airtight container

RICE, AND Sea salt, to taste and store in the refrigerator up to

3 days.

WHEAT. 1. In a medium saucepan bring the

water to boiling. Stir in rice. Return to
Recipe from The Forks Over Knives Plan
Photo by Chris Miller and Kristy Turner
JOHN A. MCDOUGALL, M.D. boiling; reduce heat. Simmer, covered,

60 FORKS OVER KNIVES

 QUINOA, CORN, AND
AVOCADO SALAD
Serves 6
Ready in 25 min.

1 lime
2 medium avocados, halved,
seeded, peeled, and chopped
1 cups cooked quinoa
1 cups frozen whole kernel corn,
thawed
1 cup cherry tomatoes, halved
cup nely chopped red onion
cup snipped fresh cilantro

1. Remove 1 tsp. zest and squeeze

2Tbsp. juice from lime. In a large bowl
gently stir together lime zest and juice
and the remaining ingredients. Season
to taste with sea salt.
Recipe from Del Sroufe
Photo by Whitney Lauritsen

ROASTED RED POTATOES

AND CABBAGE
Serves 4
Ready in 1 hr.

QUINOA, CORN, AND 1 medium head cabbage (2 lb.)

AVOCADO SALAD 1 lb. round red potatoes, cut into
34 -inch wedges
ROASTED RED POTATOES 1 Tbsp. lemon juice
AND CABBAGE 1 tsp. dried oregano, crushed
tsp. chili powder
tsp. black pepper
Sea salt, to taste
cup Cilantro-Cashew Dressing
(recipe, p. 59)
2 Tbsp. nely snipped fresh cilantro
Bottled hot pepper sauce
(optional)

1. Preheat oven to 400F. Pour cup

water into a 3-qt. baking dish.
2. Trim cabbage, leaving core intact. Cut
cabbage lengthwise into 1-inch wedges.
Arrange cabbage and potatoes in the
prepared dish. Sprinkle with lemon juice,
oregano, chili powder, and black pepper.
3. Bake, covered, 25 to 30 minutes
or until vegetables are tender. Bake,
uncovered, 20 minutes more or until
lightly browned. Season with salt.
4. Drizzle with Cilantro-Cashew
Dressing. Sprinkle with cilantro. If
desired, serve with hot pepper sauce.
Recipe from Darshana Thacker
Photo by Jackie Sobon

forksoverknives.com 61
 COMFORT
FOODS
Get cozy with delicious recipes for family favorites
like lasagna, sloppy joes, and mac and cheese.

SWEET POTATO
MAC AND CHEESE
recipe, p. 64

62 FORKS OVER KNIVES

 SWEET POTATO LASAGNA
Serves 4
Ready in 3 hr. 15 min.
1 cup cashews
3 Tbsp. lime juice
1 Tbsp. nutritional yeast
tsp. sea salt
tsp. garlic powder
tsp. freshly ground black pepper
4 cups water
3 lb. white-esh sweet potatoes, peeled and
cut into large pieces
2 cups nely chopped leeks
4 cloves garlic
4 cups nely chopped fresh mushrooms
4 cups nely chopped Swiss chard leaves
4 cups nely chopped fresh spinach leaves
3 cups chopped tomatoes
2 6-oz. cans tomato paste
1 cup chopped red onion
2 pitted whole dates, cut up
1 Tbsp. dried oregano
1 Tbsp. dried basil
18 tsp. sea salt
18 tsp. freshly ground black pepper
16 dried rice lasagna noodles (1 lb.)
1. For cashew cheese, in a small bowl combine
cashews and enough water to cover. Let stand
1 to 2 hours or until softened; drain. In a blender
combine cashews, 2 Tbsp. of the lime juice, the
yeast, the tsp. salt, garlic powder, and the
tsp. pepper. Add 34 cup of the water. Cover and
blend until creamy. Transfer to a decorating bag
or heavy resealable plastic bag.
2. Meanwhile, for lling, place sweet potatoes in
a steamer basket in a large saucepan. Add water
to saucepan to just below basket. Bring to boiling.
Steam, covered, 15 to 17 minutes or until tender.
Transfer sweet potatoes to a large bowl and mash
with a potato masher. Stir in the remaining 1 Tbsp.
lime juice and season to taste with additional salt.
3. For sauted greens, in a Dutch oven cook leeks,
covered, in cup of the water over low 15 minutes
or until very tender. Finely chop two of the garlic
cloves. Add chopped garlic and mushrooms to
leeks; cook, covered, over medium 5 to 7 minutes
or until mushrooms are tender. Season to taste
with additional salt. Add Swiss chard and spinach;
cook, uncovered, 5 to 7 minutes or until greens are
tender; cool.
4. For sauce, in a blender or food processor
combine tomatoes, tomato paste, onion, dates,
1 cup of the water, and the remaining two cloves
garlic. Cover and blend or process until smooth.
Transfer to a large saucepan. Add the remaining
2 cups water, the oregano, basil, the 18 tsp. salt,
64 FORKS OVER KNIVES
and the 18 tsp. pepper. Cook over medium
40 minutes, stirring occasionally.
5. Meanwhile, cook noodles according to
package directions; drain. Rinse with cold water;
drain again.
6. Preheat oven to 350F. To assemble lasagna,
spread 1 cups of the sauce over bottom of
a 139-inch baking pan. Top with four of the
noodles, overlapping to t.
7. Top with half of the lling and four more
noodles. Spread with sauted greens; pipe half
of the cashew cheese over greens (if using plastic
bag, snip off one corner). Top with four more
noodles and half of the remaining sauce. Layer
with the remaining lling, noodles, and sauce.
Pipe the remaining cashew cheese over top.
8. Bake 45 minutes or until sauce is bubbly and
cheese is lightly browned. Let stand 5 minutes
before serving.
Recipe from The Forks Over Knives Plan
Photo by Chris Miller and Kristy Turner
SWEET POTATO
MAC AND CHEESE
Photo on p. 62.
Serves 6
Ready in 45 min.
1 14-oz. pkg. dried whole grain macaroni
1 large sweet potato (12 oz.), peeled and
chopped
1 cup chopped onion
cup unsweetened plant-base milk, such as
almond, soy, coconut, or rice
cup nutritional yeast
2 cloves garlic, minced
tsp. grated whole nutmeg
tsp. dried rosemary, crushed
Sea salt and freshly ground black pepper,
to taste
1. Preheat oven to 425F. In a large pot cook
macaroni according to package directions; drain.
Transfer macaroni to a large bowl.
2. Meanwhile, in a medium saucepan cook sweet
potato, covered, in enough boiling water to cover
8 to 10 minutes or until tender; drain.
3. For sauce, in a blender or food processor
combine sweet potato and onion. Cover and
blend or process until smooth, adding enough of
the milk to reach a creamy consistency. Add yeast,
garlic, nutmeg, and rosemary. Cover and blend
or process just until combined. Season with salt
and pepper.
4. Pour sauce over cooked macaroni; stir to coat.
Transfer to a 2-qt. square baking dish. Bake
15 minutes or until top starts to brown.
Recipe from The Forks Over Knives Plan
GOOD HEALTH TASTES SO GOOD
Many people view food as a nutritional
balancing act, and they go through their
days trying to make sure to get just the
right amount of protein, carbs, lycopene, or
whatever nutrient is in the news that week.
On a plant-based diet, such precision isnt
necessary. Simply choose your foods from
the categories of whole fruits, vegetables,
SWEET POTATO
LASAGNA
EAT WELL, FEEL GREAT!
tubers, whole grains, and legumes. Eat
a variety across these categories, and
eat until comfortably satiated.
The most important key to success is to
nd or make the greatest meals you can.
Nothing will help you stay on the plan
more than a killer sweet potato lasagna.
Brian Wendel, founder, Forks Over Knives
forksoverknives.com 65
PASTA SALAD
Serves 6
Ready in 25 min.

12 oz. dried whole grain fusilli pasta

1 16-oz. pkg. frozen mixed
vegetables
1 cup snipped fresh basil
cup nely chopped red onion
1 to 1 cups fat-free Italian or
balsamic salad dressing
Sea salt and freshly ground black
pepper, to taste

1. In a large pot cook pasta according

to package directions, adding frozen
vegetables the last 5 minutes of cooking;
drain. Rinse with cold water; drain again.
2. Transfer pasta mixture to a large
bowl. Stir in basil and onion. Drizzle with
dressing; toss to coat. Season with salt
and pepper. Serve chilled or at room
temperature.
TO STORE Seal in an airtight container
and store in the refrigerator up to 3 days.
Recipe from Del Sroufe

forksoverknives.com 67

CHICKPEA
NUGGETS
CHICKPEA NUGGETS
Serves 4
Ready in 1 hr.
1 medium russet potato (8 oz.), cut into
1-inch pieces
1 15-oz. can garbanzo beans (chickpeas),
rinsed and drained
1 cup cooked brown rice
1 small onion, cut into 1-inch pieces
2 Tbsp. nutritional yeast
2 Tbsp. nely snipped fresh parsley
2 Tbsp. lime juice
1 clove garlic
tsp. ground cumin
tsp. ground turmeric
Sea salt and black pepper, to taste
13 cup panko or ne dry bread crumbs
cup Cilantro-Cashew Dressing
(recipe, p.59)
1. Preheat oven to 375F. Line a baking sheet with
parchment paper.
2. Place potato in a steamer basket in a medium
saucepan. Add water to saucepan to just below
basket. Bring to boiling. Steam, covered,
10 minutes or until tender.
3. Meanwhile, in a food processor combine the
next nine ingredients (through turmeric). Add
potato. Cover and pulse until well mixed. Season
with salt and pepper. (Or place ingredients in a
bowl and mash with a potato masher.)
68 FORKS OVER KNIVES
4. Using about 2 Tbsp. at a time, shape potato
mixture into 1 -inch nuggets. Coat with
bread crumbs and place on the prepared
baking sheet. Bake 40 minutes or until heated
through and golden, turning once. Serve with
Cilantro-Cashew Dressing.
Recipe from Darshana Thacker
Photo by Jackie Sobon
SPICED SWEET
POTATO TACOS
Serves 4
Ready in 1 hr.
1 lb. sweet potatoes, cut lengthwise into
- to -inch strips
cup chopped red onion
2 cloves garlic, minced
2 Tbsp. water
1 15-oz. can pinto beans or black beans,
rinsed and drained
cup frozen whole kernel corn
tsp. ground cumin
to tsp. ground ancho chile pepper
Sea salt, to taste
12 to 16 6-inch corn tortillas
1 ripe Hass avocado
1 cup chopped roma tomatoes
34 cup thinly sliced green onions
cup nely snipped fresh cilantro
2 Tbsp. lime juice
1. Place sweet potatoes in a steamer basket in
a large skillet. Add water to skillet to just below
basket. Bring to boiling. Steam, covered, 7 to
10minutes or just until tender. Remove sweet
potatoes; drain water from skillet.
2. In the same large skillet combine onion, garlic,
and the 2 Tbsp. water. Cook, covered, over low
10minutes or until onion is tender. Stir in steamed
sweet potatoes, beans, corn, cumin, and ground
ancho pepper. Cook, uncovered, over medium-low
5 to 7 minutes or until heated through, stirring
occasionally. Season with salt.
3. Heat a large nonstick skillet over medium. Add
a few tortillas at a time and cook until heated
through, turning once. Wrap in foil to keep warm
while heating the remaining tortillas.
4. Halve, seed, and peel avocado. In a small
bowl mash avocado with a fork. Spread mashed
avocado onto each tortilla just below center.
Top with sweet potato mixture, tomatoes, green
onions, and cilantro; drizzle with lime juice. Fold
tortilla in half over lling.
Recipe from Forks Over Knives Family
Photo by Matt Armendariz
SPICED SWEET
POTATO TACOS
 YAM QUESADILLAS 1 clove garlic, minced
Serves 8 1 15-oz. can black beans, rinsed and drained
Ready in 1 hr. 10 min. 8 7- to 8-inch whole wheat our tortillas
Fresh salsa
2 lb. garnet yams or other red-skin sweet 1 recipe Pea Guacamole (optional; recipe,
potatoes, peeled and chopped opposite)
2 Tbsp. vegetable broth
2 Tbsp. chopped fresh green chile peppers 1. In a large saucepan cook yams, covered, in
(tip, p.27) enough boiling water to cover 8 to 10minutes
2 tsp. lime juice or until tender; drain. Add broth; mash with a
1 tsp. nely chopped canned chipotle pepper potato masher until smooth. Stir in the next ve
in adobo sauce ingredients (through garlic). Stir in beans.
34 tsp. ground cumin

70 FORKS OVER KNIVES

 pea
guacamole
This low-fat guacamole tastes so much like the
real thing that most people wont be able to guess
what its made from.

Ingredients

2 lb. frozen green 1 tsp.

peas, thawed crushed garlic

1/ cup fresh 1/ tsp. ground cumin

4 2
lime juice

4 green onions,
1 tomato, chopped chopped

2. Heat a nonstick griddle or large skillet over

1/ cup chopped /8 tsp. hot sauce
medium. Spread some of the yam mixture onto a
2
tortilla just below center. Fold tortilla in half and fresh cilantro
press to atten. Cook on hot griddle 5 minutes or
until heated through, turning frequently to prevent
sea salt
burning. Remove from griddle. Repeat with the
remaining yam mixture and tortillas. Serve topped
with salsa and, if desired, Pea Guacamole.
Method
In a food processor combine peas, garlic, lime juice,
TO STORE Seal in an airtight container and store and cumin. Process until smooth. Scrape into a
in the refrigerator overnight. To serve, reheat on a bowl and stir in tomato, green onions, cilantro, and
hot griddle or in a large skillet. hot sauce. Add salt to taste.
Recipe from Mary McDougall
MAKES 1 CUP
Photo by Chris Miller and Kristy Turner

forksoverknives.com 71
 VEGETABLE MACARONI
VEGETABLE MACARONI
Serves 8
Ready in 1 hr.
1 1 -lb. butternut squash
2 cups dried brown rice macaroni
2 medium heads broccoli
4 cloves garlic
cup unsweetened plant-base milk,
such as almond, soy, coconut, or rice
3 Tbsp. nutritional yeast
2 to 3 tsp. garlic powder
Dried parsley
Sea salt and freshly ground black
pepper, to taste
1. Preheat oven to 350F. Place whole squash in a
shallow baking dish. Bake 30 minutes (squash will
not be done). Cool slightly.
2. Meanwhile, cook macaroni according to
package directions; drain. Separate broccoli into
small orets and cut stems into small pieces. In a
medium saucepan cook broccoli stems, covered,
in a small amount of boiling water 5 minutes. Add
orets. Cook, covered, 3 to 4 minutes more; drain.
3. Cut squash in half lengthwise; remove seeds.
Peel squash and cut into small pieces. In a Dutch
oven cook squash and garlic, covered, in a small
amount of boiling water 10 minutes; drain.
Add milk, yeast, and garlic powder. Using an
immersion blender (or a regular blender), blend
squash mixture until smooth and creamy. Stir in
desired amount of parsley and season with salt
and pepper.
4. Gently stir cooked macaroni and broccoli into
squash mixture. Cook over medium-low just until
heated through, stirring occasionally.
Recipe and photo by Victoria Rose of Candid Chef
72 FORKS OVER KNIVES
PLANT-BASED BURGERS
Serves 4
Ready in 90 min.
1 15-oz. can desired beans, rinsed and
drained
1 cups chopped onions, carrots, and/or
mushrooms
1 cup cooked short grain brown rice
(tip, below)
1 cup quick-cooking rolled oats
or bread crumbs
cup chopped walnuts, almonds, and/or
pine nuts (optional)
1 to 2 Tbsp. desired spices and/or seasonings
2 cloves garlic, crushed, or tsp. garlic
powder
tsp. sea salt
2 to 3 Tbsp. unsweetened plant-based milk,
such as almond, soy, coconut, or rice; or
vegetable broth
to 13 cup cornmeal or garbanzo bean our
4 whole grain hamburger buns, split and
toasted (optional)
Ketchup, mustard, lettuce, sliced tomato,
sliced onion, and/or pickles
1. Place beans in a food processor. Cover and pulse
a few times to break up beans, leaving some large
pieces. Transfer to a large bowl.
2. Add vegetables to food processor. Cover and
pulse until nely chopped. Transfer vegetables to
bowl with beans. Stir in the next six ingredients
(through salt). Stir in milk, 1 Tbsp. at a time, until
mixture holds together. Cover and chill at least
1hour.
3. Place cornmeal on a plate. Shape bean mixture
into eight 38-inch-thick patties. Dip patties into
cornmeal, turning to coat edges and both sides
and patting to adhere.
4. In a large nonstick skillet cook patties, half at a
time, over medium 9 to 10 minutes or until heated
through and crisp, turning once. (Or preheat oven
to 350F. Place patties on a baking sheet and
bake 20 minutes.) Serve two burgers in each bun
(if desired) with ketchup, mustard, tomato, onion,
and/or pickles.
Recipe from Lani Muelrath
Photo by Jackie Sobon
Sticky Rice: Short grain brown rice
has a stickiness that holds burgers
together. Substituting long grain
rice or another grain may result in a
burger that falls apart more easily.
For added avor, cook the rice in
vegetable broth instead of water.
PLANT-BASED MEXICAN VEGGIE BURGERS
BURGERS Serves 4
Ready in 90 min.

1 15-oz. can pinto beans or black beans,

rinsed and drained
1 cups corn kernels, onion chunks, pitted ripe
olives, fresh cilantro leaves, and/or canned
whole green chile peppers, drained
1 cup cooked short grain brown rice
(tip, opposite)
1 cup quick-cooking rolled oats
or bread crumbs
2 tsp. ground cumin
2 tsp. chili powder
1 tsp. garlic powder
1 tsp. ground chipotle chile pepper
to 1 tsp. crushed red pepper (optional)
2 to 3 Tbsp. salsa
to 13 cup cornmeal or garbanzo bean our
4 whole grain hamburger buns, split and
toasted (optional)
Lettuce, onion, salsa, fresh cilantro, and
canned diced green chiles
MEXICAN
VEGGIE
BURGERS 1. Place beans in a food processor. Cover and
pulse a few times to break up beans, leaving
some large pieces. Transfer to a large bowl.
2. Add corn, onion, olives, cilantro, and/or chile
peppers to food processor. Cover and pulse until
nely chopped. Transfer vegetables to bowl with
beans. Stir in the next seven ingredients (through
crushed red pepper). Stir in salsa, 1 Tbsp. at a
time, until mixture holds together. Cover and chill
at least 1 hour.
3. Place cornmeal on a plate. Shape bean mixture
into eight 38 -inch-thick patties. Dip patties into
cornmeal, turning to coat edges and both sides
and patting to adhere.
4. In a large nonstick skillet cook patties, half at a
time, over medium 9 to 10 minutes or until heated
through and crisp, turning once. (Or preheat
oven to 350F. Place patties on a baking sheet
and bake 20 minutes.) Serve two burgers in each
bun (if desired) with tomato, avocado, and/or
additional salsa.
Recipe from The Plant-Based Journey by Lani Muelrath
Photo by Brandi Doming

forksoverknives.com 73
 TO PREVENT HEART DISEASE,
THE MOST IMPORTANT THINGS ARE
PLANT-BASED NUTRITION, EXERCISE,
AND WEIGHT LOSS.
Kim Williams, immediate past president of the American College of Cardiology and
chief of cardiology at Rush University Medical Center

LENTIL SLOPPY JOES

74 FORKS OVER KNIVES

MILLET LOAF
LENTIL SLOPPY JOES
Serves 4
Ready in 1 hr. 20 min.
1 cup chopped onion
34cup chopped red sweet pepper
3 13cups water or low-sodium vegetable broth
1 Tbsp. chili powder
1 14.5-oz. can re-roasted diced tomatoes,
undrained
1 cups brown lentils, rinsed and drained
2 Tbsp. packed brown sugar
2 Tbsp. reduced-sodium soy sauce
2 Tbsp. Dijon-style mustard
1 tsp. rice vinegar
1 tsp. vegetarian Worcestershire sauce
Sea salt, to taste
Whole grain hamburger buns or bread
slices, toasted if desired
Ketchup and/or sliced fresh chile peppers
(optional)
1. In a Dutch oven cook onion and sweet pepper
in 13 cup of the water 5 minutes or until onion is
tender, stirring occasionally. Stir in chili powder.
2. Add the remaining 3 cups water and the next
seven ingredients (through Worcestershire sauce).
Bring to boiling; reduce heat. Simmer, covered,
1 hour, stirring occasionally. Season with salt.
3. Serve lentil mixture in buns. If desired, add
ketchup, chile peppers, and additional onion
and/or mustard.
Recipe from Heather McDougall
Photo by Whitney Lauritsen
MILLET LOAF
Serves 6
Ready in 1 hr. 10 min.
2 cups low-sodium vegetable broth or water
34 cup millet
1 cup nely chopped onion
1 Tbsp. snipped fresh sage
1 Tbsp. snipped fresh thyme
4 cloves garlic, minced
tsp. freshly ground black pepper
18 tsp. ground nutmeg
cup hot water
2 Tbsp. white miso paste
34 cup tomato sauce or ketchup
cup nutritional yeast (optional)
Salt, to taste
1. In a medium saucepan bring broth to boiling.
Stir in millet. Return to boiling; reduce heat to
medium. Cook, covered, 20 to 25 minutes or until
millet is tender.
2. Meanwhile, preheat oven to 350F. In a large
saucepan cook onion over medium 7 to 8minutes,
stirring occasionally and adding water, 1 to
2Tbsp. at a time, as needed to prevent sticking.
Add sage, thyme, garlic, pepper, and nutmeg;
cook and stir 1 minute. Combine the cup hot
water and miso paste; stir into onion mixture. Stir
in cup of the tomato sauce and, if desired, the
yeast. Stir in cooked millet. Season with salt.
3. Immediately press mixture into a 9x5-inch
nonstick loaf pan. Top with the remaining cup
tomato sauce. Bake 30 minutes or until heated
through. Let stand 10 minutes before slicing.
Recipe from Del Sroufe
forksoverknives.com 75
FLAVORS Spice up your meals with
avors from around the world.

EASY THAI NOODLES

Serves 4
Ready in 25 min.

8 oz. dried brown rice noodles or other

wholegrain noodles
cup water
3 Tbsp. reduced-sodium soy sauce
2 Tbsp. brown rice syrup or agave syrup
2 Tbsp. lime juice
4 cloves garlic, minced
1 12-oz. pkg. frozen Asian-style mixed
vegetables
1 cup mung bean sprouts
cup chopped green onions
cup snipped fresh cilantro
3 Tbsp. chopped unsalted roasted peanuts
Lime wedges

1. Cook noodles according to package directions;

drain.
2. Meanwhile, in a large saucepan combine the
next ve ingredients (through garlic). Bring to
boiling over medium. Stir in frozen vegetables.
Cook 5 minutes or until crisp-tender.
3. Add cooked noodles and bean sprouts; toss to
coat. Cook 2 minutes or until heated through.
4. To serve, top noodle mixture with green onions,
cilantro, and peanuts. Serve with lime wedges.
Recipe from The Forks Over Knives Plan
Photo by Tina Rupp

76 FORKS OVER KNIVES

 STIRRED-NOT-
FRIED WILD RICE
STIRRED-NOT-FRIED WILD RICE
Serves 4
Ready in 50 min.
5 oz. fresh shiitake mushrooms, stems
removed
1 large white onion, cut into -inch pieces
2 Tbsp. grated fresh ginger
1 cup uncooked wild rice, rinsed and drained
1 cup red sweet pepper strips
34 cup thin bite-size strips carrots
1 clove garlic, minced
2 Tbsp. reduced-sodium tamari sauce
1 Tbsp. brown rice vinegar
1 cup thinly sliced napa cabbage
1 cup thinly sliced baby bok choy
cup slivered green onions
tsp. freshly ground white or black pepper
1 Tbsp. nely snipped fresh cilantro
1 tsp. sesame seeds
1. Slice mushroom caps. In a medium saucepan
cook half of the mushrooms, the white onion, and
ginger in cup water over medium-low 4 to
5 minutes or until onion is tender. Add 1 34 cups
water. Bring to boiling. Stir in wild rice. Return to
boiling; reduce heat. Simmer, covered, 40 to
45 minutes or until rice is tender.
78 FORKS OVER KNIVES
2. Meanwhile, in a large skillet cook sweet pepper,
carrots, and garlic in cup water 2 to 3 minutes
or until carrots are nearly tender. Combine tamari
sauce and vinegar; stir into carrot mixture. Stir in
cabbage, bok choy, green onions, pepper, and
the remaining mushrooms. Cook 2 to 3 minutes or
until cabbage and bok choy are slightly wilted.
3. Serve vegetable mixture over rice or stirred into
rice. Sprinkle with cilantro and sesame seeds.
Recipe from Darshana Thacker
Photo by Chris Miller and Kristy Turner
MUSHROOM STROGANOFF
Serves 4
Ready in 1 hr.
1 oz. dried porcini mushrooms
1 cup boiling water
13 cup nely chopped shallots
4 cloves garlic, minced
2 tsp. snipped fresh thyme
1 lb. fresh portobello mushrooms, stems
removed
1 tsp. nely snipped fresh rosemary
cup dry white wine
Salt and freshly ground black pepper, to
taste
1 12.3-oz. pkg. extra-rm light tofu, drained
 MUSHROOM STROGANOFF ALOO MATAR

1 Tbsp. lemon juice ALOO MATAR

1 Tbsp. red wine vinegar Serves 4
1 lb. dried whole grain fettuccine, cooked Ready in 35 min.
according to package directions and Asafetida, a
drained 1 to 2 whole cardamom pods strong onion-
Snipped fresh parsley 1 inch stick cinnamon garlic avoring,
tsp. brown mustard seeds is used in small
amounts in
1. In a small bowl combine dried mushrooms 4 whole cloves
many Indian
and the boiling water. Let stand 30 minutes tsp. cumin seeds dishes. Look
(do not drain). Asafetida, to taste (optional; tip, right) for the spice
2. Meanwhile, in a large skillet cook shallots over 4 to 5 medium tomatoes, cubed in Indian
medium 7 to 8 minutes, stirring occasionally and 2 cups water grocery stores,
or substitute
adding additional water, 1 to 2 Tbsp. at a time, as 1 tsp. ground coriander
garlic powder or
needed to prevent sticking. Add garlic and thyme; 1 tsp. ground cumin onion powder.
cook and stir 1 minute. 1 tsp. cayenne pepper
3. Cut portobello mushroom caps into large Salt, to taste
pieces. Add mushroom pieces and rosemary 3 russet potatoes, peeled and cubed
to shallot mixture; cook 10 minutes, stirring 1 cup fresh, frozen, or canned peas
occasionally. Add wine and porcini mushrooms 2 tsp. nely snipped fresh cilantro (optional)
with soaking liquid. Cook over medium-low
20minutes, stirring occasionally. Season with salt 1. In a dry skillet cook cardamom, cinnamon,
and pepper. mustard seeds, and cloves over medium until
4. For tofu sour cream, in a blender combine toasted, shaking pan frequently, adding cumin
tofu, lemon juice, and vinegar. Cover and blend seeds and, if desired, asafetida after mustard seeds
until smooth and creamy. Season to taste with start to pop. Stir in tomatoes; cook 3 to 4 minutes
additional salt. Cover and chill until needed. or until tomatoes are softened. Stir in the water;
5. Stir tofu sour cream into mushroom mixture. cook 2 to 3 minutes. Add coriander, cumin, and
Add cooked fettuccine; toss to coat. Sprinkle cayenne pepper; cook 10 to 15 minutes, stirring
with parsley. occasionally. Season with salt.
Recipe from Forks Over KnivesThe Cookbook 2. Meanwhile, in a large saucepan cook potatoes,
Photo by Cara Howe covered, in enough boiling water to cover 10 to
15minutes or until tender; drain.
3. Stir potatoes and peas into tomato mixture; cook
7 to 10 minutes. If desired, sprinkle with cilantro.
Recipe from Darshana Thacker

forksoverknives.com 79
 my
story

ADAM SUD

Type 2
Diabetes,
Addiction,
Depression,
130 Pounds
Gone in
Three Years
At 30 years old, I had
addictions to fast food and
Adderall, and I weighed
300 pounds. I never left my
apartment except to get
fast food or drugs. I was
just sick and tired.
I checked into rehab and
while there was diagnosed
with type 2 diabetes.
I made it my mission to get
sober and healthy. After
rehab, I moved to a sober-
living home, put myself on a
strict plant-strong diet, and
started going to the gym.
Within the first two months,
I lost almost 40 pounds
and my blood sugar level
dropped from 300 to 120. It
was incredible! I reversed
my type 2 diabetes within
six months and lost more
than 100 pounds in a year.
Today I weigh 170 pounds,
am in the best shape of
my life, and look forward to
every day.

sudbrothers.com

80 FORKS OVER KNIVES

IT IS
HEALTH
THAT
IS REAL
WEALTH.
Mahatma Gandhi

PESTO PENNE
Serves 4
Ready in 40 min.

8 oz. dried penne pasta

2 cups 1-inch broccoli orets
1 cups packed fresh basil leaves
1 cup water
2 to 3 cloves garlic, coarsely chopped
1 15-oz. can garbanzo beans (chickpeas),
rinsed and drained
1 cup unsweetened almond milk
1 cup halved cherry tomatoes
Crushed red pepper, to taste (optional)
Sea salt and freshly ground black pepper,
to taste

1. Cook pasta according to package directions;

drain. Meanwhile, in a small saucepan cook
broccoli in a small amount of boiling water
5minutes or until tender; drain.
2. In a blender combine basil, cup of the
water, and the garlic. Cover and blend until
nely chopped.
3. In a large saucepan mash garbanzo beans
with a potato masher, leaving some beans intact.
Add milk and the remaining cup water. Bring
to boiling. Stir in basil mixture, tomatoes, and,
if desired, crushed red pepper. Reduce heat.
Simmer 10 minutes or until tomatoes are slightly
softened.
4. Stir in cooked pasta and broccoli. Cook over
medium-low 2 to 3 minutes or until heated
through. Season with salt and black pepper.
Recipe from Forks Over Knives Family
Photo by Matt Armendariz

forksoverknives.com 81
 VEGETABLE POLENTA BAKE
Serves 4
Ready in 1 hr. 10 min.
2 cups water
tsp. ground cumin
1 cup polenta-style or coarse ground yellow
cornmeal
1 Tbsp. ground axseeds
tsp. ground turmeric (optional)
Sea salt, to taste
1 cup thinly sliced fresh mushrooms
1 cup chopped red sweet pepper
1 cup thinly sliced zucchini
2 Tbsp. nutritional yeast
1 cup marinara sauce
2 Tbsp. snipped fresh basil
1. Line the bottom of an 18-inch pizza pan or two
12-inch pizza pans with parchment paper.
2. In a medium saucepan bring the water and
cumin to boiling. Slowly add cornmeal, stirring
constantly. Stir in axseeds and, if desired,
turmeric. Season with salt. Cook and stir until
mixture returns to boiling; reduce heat. Simmer,
covered, 15 to 20 minutes or until very thick,
stirring frequently.
3. Spread polenta in the prepared pizza
pan(s), building up edges slightly. Cool to room
temperature.
4. Meanwhile, preheat oven to 400F. In a
large skillet cook mushrooms and sweet pepper
over medium 5 to 7 minutes or until mushrooms
are tender and liquid is evaporated, stirring
occasionally. Stir in zucchini; cook 5 minutes. Stir
in yeast; cook 1 minute more.
5. Spread marinara sauce over polenta crust(s).
Top with cooked vegetables and sprinkle with
basil. Bake 20 minutes or until heated through.
If desired, sprinkle with additional yeast.
Recipe from Darshana Thacker
Photo by Chris Miller and Kristy Turner

82 FORKS OVER KNIVES

CHANA MASALA BURGERS
Serves 8
date
Ready in 1 hr. 50 min. paste
Keep a batch of this natural sweetener on
1 medium russet potato (8 oz.)
hand, and use it as an easy, delicious way to
1 medium onion, cut into 1-inch pieces
sweeten desserts and other dishes.
1 15-oz. can garbanzo beans (chickpeas),
rinsed and drained
cup tomato paste
Ingredients
1 to 2 Tbsp. seeded and nely chopped fresh
jalapeo chile pepper (tip, p.27)
1 Tbsp. ground axseeds
1 Tbsp. snipped fresh cilantro (optional)
2 tsp. chana masala seasoning
1 tsp. cumin seeds
1 tsp. mango powder
1 tsp. Date Paste (recipe, right) 1 lb. pitted 1 /2 cups
1 tsp. grated fresh ginger whole dates boiling water
2 cloves garlic, minced (about 4 cups)
tsp. ground turmeric
Sea salt, to taste
8 whole grain hamburger buns, split and
toasted
Method
Lettuce, sliced tomatoes, sliced onions, Place dates in a large container; cover with the
pickles, ketchup, and/or mustard boiling water. Cover container and soak
3 to 8 hours. Transfer dates and the water to a
1. Preheat oven to 400F. Line a baking sheet with food processor. Blend into a smooth paste.
parchment paper. Prick potato with a fork. Place
MAKES 3 CUPS
potato on the prepared baking sheet. Bake 40 to
60minutes or until tender.
2. Meanwhile, place onion in a food processor.
Cover and process until smooth. Add garbanzo
beans; cover and pulse a few times to break up 4. Bake 20 to 25 minutes or until bottoms are
beans, leaving some intact. Transfer mixture to a rm and crisp. Cool 10 minutes. Turn patties over
large bowl. Stir in the next 11 ingredients (through and bake 20 to 25 minutes more or until heated
turmeric); add potato. Using gloved hands, mix through and lightly browned. Cool 10 minutes
well, seasoning with salt. more or until rm.
3. Using about cup of the mixture, shape into 5. Serve burgers in buns with lettuce, tomato and
a patty and place on the prepared baking sheet. onion slices, pickles, ketchup, and/or mustard.
Repeat with the remaining mixture, making eight Recipe from Darshana Thacker
patties total.

forksoverknives.com 83
 LENTIL
ENCHILADA
PASTA
recipe, p. 86

84 FORKS OVER KNIVES

THE FOOD
YOU EAT CAN
BE EITHER
THE SAFEST
AND MOST
POWERFUL
FORM OF
MEDICINE OR
THE SLOWEST
FORM OF
POISON.
Ann Wigmore

forksoverknives.com 85
 LENTIL ENCHILADA PASTA
Photo on p. 84.
Serves 4
Ready in 40 min.

12 oz. dried penne or other pasta

cup chopped red onion
cup chopped celery
cup chopped red sweet pepper
3 cloves garlic, minced
13 cup water
cup vegetable broth
2 cups canned crushed tomatoes
2 cups cooked lentils
1 cup vegetable broth
cup nutritional yeast
2 Tbsp. whole grain our
2 Tbsp. chili powder
to 1 tsp. ground cumin
tsp. ne pink Himalayan salt
tsp. paprika
Cayenne pepper, to taste
Freshly ground black pepper, to taste
cup snipped fresh cilantro
Fresh greens, such as baby kale, spinach, Use tofu sour cream as a healthy
dairy alternative in any dish that
and/or arugula
calls for sour cream or on top of
Chopped avocado and/or paprika baked potatoes, tacos, enchiladas,
(optional) and other favorites.

1. In a Dutch oven cook pasta according to

package directions; drain. Return pasta to hot
pan; cover and keep warm.
2. Meanwhile, for sauce, in a medium saucepan
cook onion, celery, sweet pepper, and garlic in
the water and the 14 cup broth over medium
8minutes or until onion and celery are tender.
3. Stir in the next 10 ingredients (through
cayenne pepper). Bring to boiling over medium;
reduce heat. Simmer 8 minutes. Season with
black pepper.
4. Add sauce and cilantro to cooked pasta;
toss to coat. Serve topped with greens and, if
desired, avocado and/or paprika and additional
nutritional yeast.
Recipe and photo by Jasmine Briones
(sweetsimplevegan.com)
ORANGE-BLACK BEAN TAQUITOS
WITH SPIKED SOUR CREAM
Serves 9
Ready in 50 min.
1 12.3-oz. pkg. extra-rm tofu, drained
1 Tbsp. lemon juice
1 Tbsp. red wine vinegar
tsp. chili powder
Cayenne pepper, to taste
2 oranges
2 Tbsp. cumin seeds
1 cup nely chopped onion
4 cloves garlic, minced
2 15-oz. cans black beans, rinsed and drained
2 chipotle peppers in adobo sauce, nely
chopped, or 2 tsp. ground ancho chile
pepper
Sea salt, to taste
18 6-inch corn tortillas
1 16-oz. jar salsa
1. For spiked sour cream, in a blender combine
the rst ve ingredients (through cayenne
pepper). Cover and blend until smooth and
creamy. Cover and chill until ready to serve.
2. Remove 2 Tbsp. zest and squeeze 23 cup
juice from oranges. In a dry skillet cook cumin
seeds over medium until toasted, shaking pan
frequently. Transfer seeds to a coffee grinder;
cover and process until ground.
3. In a large saucepan cook onion over medium
7 to 8 minutes, stirring occasionally and adding
water, 1 to 2 Tbsp. at a time, as needed to prevent
sticking. Add garlic; cook and stir 1 minute. Stir in
orange zest and juice, cumin, beans, and chipotle
peppers. Season with salt. Transfer to a food
processor. Cover and process until slightly chunky.
4. Heat a large nonstick skillet over medium-
low. Add a few tortillas at a time and cook 3 to

86 FORKS OVER KNIVES

 ORANGE-BLACK BEAN
TAQUITOS WITH SPIKED MEXICAN-STYLE BEAN
SOUR CREAM AND RICE CASSEROLE

TO EAT IS A NECESSITY, BUT TO EAT

INTELLIGENTLY IS AN ART. Franois VI, duc de La Rochefoucauld

4minutes or until heated through. Wrap in foil to 1. Preheat oven to 350F. In a dry skillet cook
keep warm while heating the remaining tortillas. cumin seeds over medium until toasted, shaking
5. Spread 3 Tbsp. of the bean mixture over half of pan frequently. Transfer seeds to a coffee grinder;
each tortilla; roll up tortillas. Place rolled tortillas, cover and process until ground.
seam sides down, in the large nonstick skillet. 2. In a large saucepan cook onion and sweet
Cook over medium-low 3 to 4 minutes or until pepper over medium 7 to 8 minutes, stirring
heated through. Serve with salsa and spiked occasionally and adding water, 1 to 2 Tbsp. at a
sour cream. time, as needed to prevent sticking. Add garlic;
Recipe from Del Sroufe cook and stir 4 minutes. Add ground ancho
pepper and cumin; cook and stir 30 seconds
MEXICAN-STYLE BEAN AND more. Remove from heat.
RICE CASSEROLE 3. Stir in zucchini, beans, corn, rice, and No-
Serves 4 Cheese Sauce. Transfer to a 2-qt. square baking
Ready in 1 hr. dish. Bake 25 minutes or until bubbly. Sprinkle
with cilantro.
1 Tbsp. cumin seeds NO-CHEESE SAUCE In a blender combine 1 cup
1 cup chopped onion coarsely chopped onion, 1 cup red sweet pepper,
34 cup chopped red sweet pepper 3 Tbsp. toasted cashews, 1 Tbsp. tahini (if desired),
3 cloves garlic, minced and 1 cup nutritional yeast. Cover and blend until
2 tsp. ground ancho chile pepper smooth and creamy, gradually adding water, if
2 medium zucchini, cut into -inch pieces needed, to reach desired consistency. Season to
2 cups cooked black beans or one 15-oz. can taste with sea salt.
black beans, rinsed and drained Recipe from Forks Over KnivesThe Cookbook
2 cups fresh corn kernels Photo by Chris Miller and Kristy Turner
2 cups cooked brown rice
1 recipe No-Cheese Sauce
Snipped fresh cilantro

forksoverknives.com 87
 Enjoy some of our favorite desserts.
Sweet treats can be an occasional part of
your whole-food, plant-based diet!
CHOCOLATE PIE
Serves 4
Ready in 2 hr.
1 cups regular rolled oats
cup cashews
cup sorghum our
Sea salt, to taste
cup pure maple syrup
1 Tbsp. vanilla
6 cups 1-inch pieces peeled acorn
squash (1 lb.) or two 15-oz. cans
pumpkin
1 cups Date Paste (recipe, p. 83)
cup natural unsweetened cocoa
powder
cup unsweetened plant-base
milk, such as almond, soy,
coconut, or rice
1 tsp. vanilla
cup chopped pecans
1. Preheat oven to 350F. Line bottom
of a 9-inch pie plate with parchment
paper. In a food processor combine
oats, cashews, our, and salt. Cover
and process until nely ground. Add
maple syrup and the 1 Tbsp. vanilla.
Cover and pulse until mixture starts to
come together.
88 FORKS OVER KNIVES
2. Press about half of the mixture onto
the bottom of the prepared pie plate,
using moistened or oured ngers if too
sticky to handle. Press the remaining
mixture up sides, building up edge
slightly. Prick crust in a few places with
a fork. Bake 20 to 30 minutes or until
light brown. Cool on a wire rack.
3. For lling, place squash, if using,
in a steamer basket in a large deep
skillet. Add water to skillet to just
below basket. Bring to boiling. Steam,
covered, 15 minutes or until very tender.
Remove squash; cool.
4. Wash food processor and blade.
In food processor combine squash or
pumpkin, Date Paste, cocoa powder,
milk, and the 1 tsp. vanilla. Cover
and process until smooth.
5. Spread lling in baked crust. Chill
at least 1 hour before serving. Sprinkle
with pecans.
SPICED CHOCOLATE PIE Prepare as
directed, except replace the vanilla in
the lling with tsp. ground cinnamon
and 14 tsp. each ground allspice and
grated whole nutmeg.
Recipe from Forks Over Knives Family
Photo by Matt Armendarz
 CHOCOLATE-BANANA
ICE CREAM
CHOCOLATE-BANANA
ICE CREAM
FRUIT IS Serves 3
Ready in 10 min.
NATURES
CANDY. 5 to 6 medium bananas, cut into
1-inch pieces and frozen
1 to 2 Tbsp. cacao powder or
unsweetened carob powder
Desired toppings, such as berries,
sliced fruit, shaved coconut, or
shaved chocolate
1. Place frozen bananas in a food
processor. Cover and process until
bananas start to break up. Add
cacao powder. Cover and process 3 to
4minutes or until smooth and uffy,
stopping to scrape sides as needed.
Serve with desired toppings.
Recipe and photo by Jasmine Briones
90 FORKS OVER KNIVES
CHIA PUDDING WITH
STRAWBERRIES
Serves 4
Ready in 1 hr. 10 min.
1 cup unsweetened almond milk
cup chia seeds
2 Tbsp. pure maple syrup
tsp. ground cinnamon
tsp. vanilla
1 cup strawberries, cut into
-inch pieces
1. In a blender or food processor
combine the rst ve ingredients
(through vanilla). Cover and blend or
process 1 minute. Transfer mixture to a
bowl. Cover and chill at least 1 hour.
2. Before serving, stir pudding. Top
servings with strawberries.
Recipe from Darshana Thacker
Photo by Jackie Sobon

DOUBLE-CHOCOLATE
CUPCAKES
Serves 12
Ready in 1 hr. 15 min.
2 oz. unsweetened chocolate,
chopped
1 cup unsweetened plant-base
milk, such as almond, soy,
coconut, or rice
1 tsp. cider vinegar
23 cup sugar, date sugar, or maple
sugar
cup unsweetened applesauce
1 tsp. vanilla
1 cup whole wheat pastry our or
spelt our
13 cup unsweetened cocoa powder
34 tsp. baking soda
tsp. baking powder
tsp. salt
1 recipe Fudgy Chocolate Frosting
1. Preheat oven to 350F. Line twelve
2 -inch muffin cups with silicone liners
or use nonstick or silicone muffin cups. In
DOUBLE-CHOCOLATE
a small bowl microwave chocolate until CUPCAKES
soft enough to stir smooth, stirring every
minute; cool.
2. Meanwhile, in a large bowl combine
milk and vinegar. Let stand a few
minutes until curdled. Stir in sugar,
applesauce, vanilla, and melted
chocolate.
3. In a small bowl stir together the next
ve ingredients (through salt). Gradually
add our mixture to chocolate mixture,
stirring until smooth.
4. Spoon batter into prepared muffin
cups, lling each three-fourths full. Bake
18 to 20 minutes or until a toothpick
comes out clean.
5. Cool in muffin cups on a wire rack
20 minutes. Remove cupcakes from whole dates, tough ends removed;
muffin cups; cool completely. Spread 1Tbsp. brown rice syrup; and dash
with Fudgy Chocolate Frosting. salt. Cover and blend until smooth.
FUDGY CHOCOLATE FROSTING In a Add tsp. vanilla. Cover and blend
blender combine 1 cup boiling water until combined. Transfer to an airtight
and 13 cup unsweetened cocoa powder. container. Chill at least 3 hours or until
Cover and blend on high 30 seconds or frosting is rm and spreadable.
until nearly smooth. Be careful not to Recipe from Isa Chandra Moskowitz
let steam build up. Add 1 cups pitted Photo by Cara Howe

CHIA PUDDING WITH

STRAWBERRIES
 You can serve this ice cream
immediately or freeze it for two
hours until its nice and solid.
92 FORKS OVER KNIVES
CHERRY SOFT-SERVE 2 Tbsp. miniature vegan semisweet
ICE CREAM chocolate pieces
Serves 4
Ready in 10 min. 1. In a food processor combine frozen
bananas, frozen cherries, and vanilla.
4 medium bananas, cut into 1-inch Cover and process until smooth and
pieces and frozen creamy, adding milk, 1 Tbsp. at a time,
1 cup dark sweet cherries, pitted as needed to reach desired consistency.
and frozen Add chocolate pieces. Cover and pulse
tsp. vanilla just until combined
1 to 4 Tbsp. unsweetened almond Recipe from Somer McCowan
milk Photo by Annie Oliverio
 FUDGY BROWNIES
FUDGY BROWNIES
Serves 12
Ready in 1 hr. 10 min.
3 cup pure maple syrup
cup unsweetened applesauce
1 Tbsp. almond butter
1 tsp. ground axseeds
tsp. vanilla
cup whole wheat pastry our
cup walnuts, nely chopped
(optional)
2 Tbsp. unsweetened cocoa
powder
tsp. baking powder
tsp. baking soda
tsp. sea salt
1. Preheat oven to 350F. Line an 8-inch
square baking pan with parchment
paper, extending paper over edges.
2. In a small bowl combine the rst
ve ingredients (through vanilla).
In a medium bowl stir together the
remaining ingredients. Add applesauce
mixture to our mixture. Stir just
RAW CHOCOLATE-
until combined. Spread batter in the CARAMEL DIP
prepared pan.
3. Bake 30 minutes or until rm. Cool
in pan on a wire rack. Using edges of
parchment paper, lift uncut brownies
out of pan. Cut into brownies.
Recipe from forksmealplanner.com
RAW CHOCOLATE-
CARAMEL DIP
Serves 6
Ready in 30 min.
1 cups pitted whole dates 1. In a small bowl combine dates
1 cups water and 14 cup of the water. Let stand
3 cup raw cashews 5minutes; drain.
2 Tbsp. cacao powder 2. Meanwhile, in a blender combine
1 Tbsp. axseed powder cashews and the remaining 1 14cups
1 tsp. unsweetened carob powder water. Cover and blend until
1 tsp. vanilla nearly smooth.
Salt, to taste 3. Add dates and the next ve
3 to 4 cups fruit dippers, such as ingredients (through salt). Cover
cantaloupe chunks and/or sliced and blend until smooth. Serve dip
strawberries, apples, pears, with fruit dippers.
and/or bananas Recipe from Darshana Thacker
forksoverknives.com 93
 my
story IVE NEVER FELT BETTER,
AND WISH I WOULD HAVE
KNOWN ABOUT THE HEALING
POWER OF A PLANT-BASED
DIET YEARS AGO.
Somer McCowan, author

SOMER MCCOWAN

Winning My CHOCOLATE
PANCAKES
Long, Hard
Battle with
Ulcerative
Colitis
When I was 28 years old,
I was diagnosed with
ulcerative colitis, an
autoimmune disease that
causes severe abdominal
pain and sores in the
colon. I was put on high
doses of a steroid and
other prescription drugs.
On the drugs, my weight
ballooned, I developed
horrible acne, and I grew
facial hair. I would cry
when I looked in the mirror.
In January 2012, feeling
worse than ever, I watched
Forks Over Knives and
realized maybe I could
heal myself. I went on a
whole-food, plant-based
diet with my family. In less
than a year, I easily lost the
extra weight I was carrying
around. I also was able
to get off all prescription
drugs, and my ulcerative
colitis is in full remission.

Somer McCowan is the

author of The Abundance
Diet and the popular blog
vedgedout.com.

94 FORKS OVER KNIVES

PEACH COBBLER

CHOCOLATE PANCAKES PEACH COBBLER

Serves 12 Serves 2
Ready in 30 min. Ready in 1 hr.

1 cups gluten-free whole grain our 4 tsp. pure maple syrup

2 Tbsp. unsweetened cocoa powder 2 tsp. cornstarch or arrowroot
1 Tbsp. baking powder 1 tsp. lemon juice
To make oat
1 Tbsp. ground axseeds Sea salt, to taste our, place
1 Tbsp. miniature vegan semisweet 2 cups sliced peaches rolled oats in a
chocolate pieces cup unsweetened applesauce food processor.
tsp. sea salt 1 Tbsp. pure maple syrup Cover and
pulse until oats
1 cup unsweetened almond milk 2 tsp. almond butter
are ground to
1 Tbsp. pure maple syrup or 14 tsp. stevia tsp. cider vinegar a powderlike
powder tsp. vanilla consistency.
1 Tbsp. cider vinegar 3 cup oat our (tip, right)
1 tsp. vanilla tsp. baking powder
cup unsweetened applesauce Sea salt, to taste

1. In a medium bowl stir together the rst six
ingredients (through salt). In a small bowl combine
milk, maple syrup, vinegar, and vanilla. Add milk
mixture and applesauce to our mixture. Stir just
until moistened. Let stand 10 minutes (batter
will thicken).
2. For each pancake, pour about 14 cup batter
onto a hot, lightly greased griddle or large
nonstick skillet. Spread batter if necessary. Cook
over medium 2 to 3 minutes or until surfaces are
bubbly and edges are slightly dry. Turn pancakes
over and cook 1 to 2 minutes more or until light
brown. Serve warm.
Recipe from Somer McCowan
Photo by Annie Oliverio
1. Preheat oven to 425F. In a medium bowl
combine the rst four ingredients (through salt).
Gently stir in peaches. Transfer mixture to a
9x5-inch baking dish. Cover with foil and bake
20minutes.
2. For biscuit topping, in a small bowl combine
the next ve ingredients (through vanilla). In
another small bowl stir together the remaining
ingredients. Add applesauce mixture, stirring just
until combined. Do not overmix.
3. Reduce oven temperature to 350F. Drop
dough by spoonfuls onto peaches. Bake,
uncovered, 20 to 30 minutes more or until
topping starts to brown and a toothpick comes
out clean. Cool slightly on a wire rack. Serve warm.
Recipe from forksmealplanner.com
Photo by Evi Oravecz

forksoverknives.com 95
 VENU ILLIA

Forks Over Knives (ISSN 2474-6592), 2017. Forks Over Knives is published annually in December by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. In Canada: Mailed under Publications Mail
PLANT-POWERED ATHLETE. ENTREPRENEUR. DESIGNER.

BETTER
THAN A
Not everyone knows that professional tennis
player Venus Williams has Sjgrens syndrome,
a debilitating autoimmune disease. She went

Sales Product Agreement No. 40069223. Canadian BN 12348 2887 RT. Meredith Corp. 2016. All rights reserved. Printed in the U.S.A.
on a plant-based diet to treat the disorder
and deed odds when she came back to the
courts and started winning again.

FOK) You switched to a

plant-based diet to manage
Sjgrens syndrome. How did
it help?
VW) The vegan diet was a big
change for me, and I am still
adjusting. It is especially a
challenge as I am constantly
traveling and eating on the
run. However, I believe it is the
most sustainable way to eat,
and it really renews your body.
FOK) Have there been other
benefits from your new diet?
VW) Amazing skin and low
body fat!
FOK) Why and how did you
decide to create a clothing
SEARCH FOR THE
line called EleVen? SOLUTION THAT
VW) I studied fashion
design, so this was a natural MAKES YOU FEEL
progression. EleVen represents
going past a 10, so its all BETTER.
about turning it up to EleVen!
FOK) Which famous people
would you love to see
wearing your clothes?
VW) Lets see, Serena
Williams! Rita Ora, and Lewis
Hamilton when we launch the
mens line. Misty Copeland
would be amazing, too!

FOK) You sometimes train FOK) Is there anything youd

for five hours a day. What
foods keep you fueled for
your workouts? What are
your favorite foods?
VW) I am not a big eater. In
the morning I mainly eat fruit.
That gets me through my
tennis practice. Lunchtime is
normally my biggest meal.
I usually have rice or carbs
that will get me through my
gym workout. I eat to live, not
live to eat. At the moment
I love anything that involves
potatoes.
like to encourage in the next
generation?
VW) Yes! Look into natural
remedies as well as
conventional; they go hand in
hand. Always continue to
search for the solution that
makes you feel better. Its
different for everyone!
FOK) Do you have a personal
mantra or motto?
VW) Better than a 10! For more on
Venus, go to
forksoverknives
Photo by EleVen by Venus .com/venuswilliams

96 FORKS OVER KNIVES

 forksoverknives.com

EAT TO LIVE
LONGER &
BETTER
Hearty and
healthy
soups and
stews

PAGE 42

Easy
weeknight
family
dinners

PAGE 69

Crowd-
pleasing,
yummy
desserts

PAGE 95

Success
stories and
an exclusive
interview
with Venus
Williams PAGE 96

EAL . EAL ING E IENT . EAL E ULT .