Forks Over Knives (23 page)

1 tablespoon wheat germ

Water to desired consistency

Whisk the ingredients together in a bowl.

ALAN GOLDHAMER AND DOUG LISLE |
THE HEALTH PROMOTING COOKBOOK

USE THIS DRESSING when you want a richer touch to your salad. Try replacing the basil with your favorite fresh herb (tarragon, cilantro, oregano, etc.)

MAKES 1 CUP

½ tomato, diced

1 avocado, peeled and sliced

½ cup celery juice or water

8 basil leaves

Put all ingredients in a blender or food processor and puree until smooth. Serve immediately.

VARIATION:
Replace the basil with your favorite fresh herb (tarragon, cilantro, oregano, etc.).

MARY MCDOUGALL | THE MCDOUGALL PROGRAM

A BRIGHT-FLAVORED DRESSING with a bit of a kick from the green chiles.

MAKES 3 CUPS

Two 12-ounce jars roasted yellow bell peppers

2 tablespoons diced green chiles

1 cup water

¼ cup cider vinegar

Salt and black pepper

Puree all the ingredients in a blender until smooth.

ANN CRILE ESSELSTYN |
PREVENT AND REVERSE HEART DISEASE

THIS IS OUR every-night, quick-to-make salad dressing, which tastes different according to the type of balsamic vinegar and mustard we choose. The hummus helps it feel like a thick dressing. If you don’t have nutritional yeast, it will still be good. Using a whole orange is delicious. A good balsamic vinegar makes a difference. Our favorites are Olive Tap vinegars, which come in MANY flavors (tangerine, Sicilian lemon, black currant, traditional, etc.) and are even good by themselves on almost anything.

MAKES ABOUT ½ CUP

2 to 3 tablespoons no-tahini hummus

2 tablespoons balsamic vinegar

¼ cup orange juice, or use a whole orange with the sections (peel, cut out sections, squeeze juice)

1 tablespoon nutritional yeast

1 teaspoon mustard of your choice

Mix all the ingredients together.

Tip
For Olive Tap Vinegars, see
www.olivetap.com

Tip
You can make your own no-tahini hummus with chickpeas, lemon, and garlic.

BRIAN WENDEL | EXECUTIVE PRODUCER OF
FORKS OVER KNIVES

TRY THIS IN different combinations to vary the flavor; cashews or walnuts are good options to start with.

Raw nut of your choice (use only one kind)
Orange juice (freshly squeezed is best)
Tomatoes, sliced (optional)

1.
Calibrate amounts based on how much dressing you will be serving and the desired creaminess.

2.
Blend orange juice, a small amount of the raw nuts, and a few slices of tomato together. Serve over your favorite salad.

Tip
Try using avocado instead of raw nuts for a delicious alternative.

MARY MCDOUGALL | THE MCDOUGALL PROGRAM

THIS GRAVY IS made with brown rice flour instead of wheat flour. The great thing about using rice flour instead of wheat flour for thickening is that it doesn’t form lumps like wheat flour often does.

MAKES 2 CUPS

2 cups vegetable broth

2 tablespoons low-sodium soy sauce

2 tablespoons tahini

¼ cup brown rice flour

Freshly ground black pepper

Put the broth, soy sauce, tahini, and flour into a small saucepan. Stir well to mix. Cook over medium-low heat, stirring occasionally, until smooth and thick. Season with black pepper to taste. Serve at once.

Tip
I have walked away and forgotten to stir this gravy, and it still comes out smooth and lump free because of the rice flour.

Tip
This may be made ahead and refrigerated. It will thicken slightly more when refrigerated. To reheat, place in a saucepan, add a small amount of water, whisk to combine, and then heat slowly, stirring occasionally, until hot.

MARY MCDOUGALL | THE MCDOUGALL PROGRAM

USE THIS IN place of commercial vegan mayonnaise to greatly reduce the fat without sacrificing the flavor.

MAKES 1½ CUPS

One 12.3-ounce package silken tofu

1½ tablespoons lemon juice

1 teaspoon sugar

½ teaspoon salt

½ teaspoon dry mustard

⅛ teaspoon white pepper

Put all the ingredients into the bowl of a food processor and process until smooth. Store in a covered container in the refrigerator.

Easy Snack Ideas

Air-popped popcorn—For flavored popcorn, add seasonings or maple syrup

Brown Rice Snaps with salsa

Cut veggies with oil-free hummus