Forks Over Knives (15 page)

JO STEPANIAK |
BREAKING THE FOOD SEDUCTION
BY NEAL BARNARD, MD

HEARTY, OLD-FASHIONED ROLLED
oats in the morning will keep you satisfied until lunchtime. Raisins add a bit of natural sweetness with no added sugar.

SERVES 4

4 cups water

2 cups old-fashioned rolled oats

½ cup raisins

½ teaspoon cinnamon

¼ teaspoon salt

Vanilla soy or rice milk, optional

Combine all ingredients in a heavy saucepan. Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking. Serve plain or with vanilla soy or rice milk, if desired.

VARIATIONS:

For Cinnamon-Apricot Oatmeal, replace raisins with ½ cup chopped dried apricots. Cook as directed.

For Cinnamon-Apple Oatmeal, reduce water to 3¼ cups and replace raisins with one apple, peeled and coarsely chopped. Cook as directed.

Omit raisins, cook as directed, and top each serving with a dollop (about 1 teaspoon) of fruit-sweetened jam or jelly.

RIP ESSELSTYN |
THE ENGINE 2 DIET

THIS HAS BEEN
my mainstay breakfast for more than twenty years. I never get sick of it, and no two bowls are ever quite the same, depending on which fruits are in season and the milk substitute I have on hand. This was also a favorite recipe for most of our engine 2 Pilot study participants. As a seven-year-old daughter of one of the participants said, “I look forward to waking up in the morning just so I can have my Rip’s Bowl.” Let your appetite be your guide as to the size of your bowl.

SERVES
1

¼ cup old-fashioned oats

¼ cup Grape-Nuts or Ezekiel brand equivalent

¼ cup bite-size shredded wheat

¼ Uncle Sam Cereal

1 tablespoon flaxseed meal

2 tablespoons raisins

½ handful of walnuts

1 banana, sliced

1 kiwi, sliced

1 grapefruit

¾ cup plant-based milk (see
page 68
)

Toss all ingredients except the grapefruit and plant-based milk in a bowl. After cutting the grapefruit in half, use a small, sharp knife to remove the segments. Add the segments to the top of the bowl and squeeze in the juice. Top the bowl with plant-based milk.

Tip
In a pinch, simply add water (the fruits blend with the water and give it a sweet taste).

VARIATION:

Add any fresh or frozen fruit, such as peaches, cherries, mangoes, blueberries, or red grapes.

JULIEANNA HEVER | THE PLANT-BASED DIETITIAN

THESE QUICK AND
easy breakfast muffins are a sweet, comforting way to start your day. Picky kid–tested and plant-based Mom approved, these moist, low-fat, fruit-filled delights are great for any occasion!

MAKES 12 MEDIUM MUFFINS

1 medium banana, mashed

One 15-ounce can sweet potato puree

¼ cup 100% pure maple syrup

1 teaspoon vanilla extract

2 cups whole oat flour

½ teaspoon baking soda

½ teaspoon baking powder

½ teaspoon salt

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

¼ teaspoon ground ginger

1 cup fresh or frozen blueberries

1.
Preheat the oven to 375
^°
F. In a large bowl, combine the mashed banana, sweet potato puree, maple syrup, and vanilla extract.

2.
In a small bowl, combine the oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer the mixture to a large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in the blueberries.

3.
Spoon the batter into silicone muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove from the oven and let cool for 5 minutes. Store the muffins in an airtight container.

BRIAN WENDEL | EXECUTIVE PRODUCER OF
FORKS OVER KNIVES

I LOVE FRUIT.
This is my favorite smoothie, and I never get tired of it. I especially enjoy a smoothie after a rigorous workout.

SERVES 2

2 mangoes

5 to 6 bananas

Peel and chop the mangoes and bananas. Put all the ingredients in a blender and puree, adding water as needed.

Tip
Try using papaya instead of mango for a refreshing alternative.

GENE BAUR | FOUNDER OF FARM SANCTUARY

SERVES 2

2 cups plant-based milk (see
page 68
)

1 banana (optionally frozen)

¼ cup frozen blueberries

2 large leaves of kale

½ cup spinach

½ English cucumber (optional)

½ tablespoon flax seeds, and/or ½ tablespoon hemp or chia seeds

1 date, pitted (optional)

Ice (optional)

Blend all the ingredients until smooth and no chunks remain. Add more plant-based milk or water to get the consistency you prefer.

CHEF AJ |
UNPROCESSED

NO ONE WILL
know there are any greens in this smoothie unless you tell them.

MAKES TWO 16-OUNCE SERVINGS

¾ cup unsweetened almond milk

½ cup pomegranate juice

6 ounces organic baby spinach, optional

1 frozen banana

Dates (or date paste) to taste

3 tablespoons raw cocoa powder

2 cups frozen blueberries

Puree all the ingredients in a high-powered blender until smooth.

VARIATION:

When available, I like to use 1 cup blueberries and 1 cup cherries.

Nondairy Milk Alternatives

The soy-milk market has mushroomed over the last three decades, and other milk replacements are becoming mainstream. Those not readily available can be made in your own kitchen. These varieties include grain milks, such as oat, barley, and rice; legume milks, such as peanut and soy; nut milks, such as almond, cashew, coconut, and hazelnut; and seed milks such as hemp, sesame, and sunflower.