Forks Over Knives (29 page)

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Authors: Gene Stone

BOOK: Forks Over Knives
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Tip
Bags of shredded cabbage are available in many supermarkets, or you can shred your own cabbage in a food processor. To thaw the corn slightly, place in a colander and rinse with cool water.

Tip
If you don’t have leftover cooked rice in your refrigerator, you can heat a package of frozen brown rice in the microwave.

Tip
There are many delicious seasoning mixtures on the market. Try Mrs. Dash or a lemon-dill mixture. I often use Lemony Dill Zest Seasoning by Vegetarian Express. We like to top this with Sriracha Hot Chili Sauce, and it is wonderful rolled up in a soft corn tortilla.

Quick Barbequed Tempeh

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

THIS INCREDIBLY SIMPLE
dish is a fabulous choice for the outdoor grill. In cool weather cook it on an indoor grill or in the oven. Leftovers make a great sandwich filling.

SERVES 4

16 ounces tempeh

1 large onion, halved and thinly sliced

2 cups bottled barbecue sauce

Cut tempeh into 1-inch chunks. Steam over boiling water for 15 minutes. Place tempeh and sliced onion in a deep glass or ceramic dish and pour barbecue sauce over all. Toss gently and marinate in refrigerator for at least 1 hour. Cook on outdoor or indoor grill until browned and heated through. Baste frequently with barbecue sauce. Alternatively, bake in a covered casserole dish in a 350
°
F oven for 30 minutes.

Kale-Lemon Sandwiches, the Ultimate in Health

ANN CRILE ESSELSTYN

WE HAD BEEN
traveling and longed for greens, and when we got home only kale was in the refrigerator. Lucky us for that day! this sandwich is stunningly delicious and tastes as good as it is healthy. Any greens you choose will work. The lemon adds an almost sweet taste. Be generous with it!

SERVES 2 TO 4

4 slices of dense, whole-grain bread

½ to 1 lemon

1 bunch of kale, chopped into bite-size pieces, stems removed (4 cups or more)

No-tahini hummus (see tip)

4 green onions, chopped

½ bunch of fresh cilantro or parsley, chopped

1 large tomato, sliced into 4 thick slices, optional

1.
Toast bread well. If using a very dense bread or a rye or pumpernickel double or even triple toast. Make it almost cracker-like. Cut the ends off the lemon, zest them, then squeeze the juice from the ends into a bowl with the zest. Discard the ends. VERY thinly slice the main part of the lemon and set aside.

2.
Put kale in a pot with 3 to 4 inches of water in the bottom. Bring to a boil, cover, and cook until tender, 3 to 5 minutes; check frequently. Kale is good when cooked to an almost spinachlike tenderness. Drain well, shaking the strainer until all water is gone, then sprinkle the kale in the strainer with the reserved lemon zest and juice. LOTS of lemon makes this good!

3.
Spread the toast thickly with hummus, sprinkle with green onions, pile cilantro on top of the green onions, and then place lemon slices over the cilantro. Put a big handful of lemony kale on top. It is delicious just like that, or top with a tomato slice. And there you have it: health in a bite! A bit of a messy one at that!

Tip
Hummus is easy to make yourself by pureeing a base of chickpeas, lemon, and garlic and then adding cumin, vinegar, red peppers, parsley, or cilantro to taste.

VARIATION:

Substitute Swiss chard or greens of your choice for the kale.

Raise the Flag Lunch

ANTHONY YEN | FEATURED IN
FORKS OVER KNIVES

THIS IS ONE
of my most frequently used meals. I never get tired of it.

SERVES 1

1 portobello mushroom

Cooked brown or wild rice

Salsa

1 fresh tomato, chopped

Prepared horseradish

Clean the portobello well and remove the stem. Mix some cooked rice with salsa and fresh chopped tomato at whatever proportions you prefer. Scoop the mixture into the portobello cap and place it in a rice cooker or a steamer basket over a pot of boiling water. Steam until the portobello is soft. Add a little horseradish on top for extra kick.

VARIATION:

Alternatively, you can bake the stuffed portobello. Preheat the oven to 350ºF and cook on a baking sheet until soft.

SIDE DISHES
Incredible Tomatoes and Cucumbers

MICAELA COOK | T. COLIN CAMPBELL FOUNDATION

EATING TOMATOES AND
cucumbers with this no-oil version of a vinaigrette is so simple and tasty. It’s also a great way to use up garden produce in the summer, instead of handing your neighbors bags of tomatoes!

SERVES 5

3 large tomatoes

2 medium cucumbers

3 tablespoons apple cider vinegar

3 tablespoons agave or rice syrup

3 tablespoons mustard

Salt to taste

Wash the tomatoes and cucumbers. If you don’t mind the flavor of the cucumber skin, don’t worry about peeling them. Chop the tomatoes and cucumbers into medium-small cubes. Add the vinegar, syrup, and mustard and toss. Taste before salting in case you don’t want salt, but if you do, salt to taste and toss again. Serve chilled. If this can marinate in the refrigerator beforehand the flavors will be more delicious.

Stewed Tomatoes

KAREN CAMPBELL | THE CAMPBELL FAMILY

THIS IS DELICIOUS
over potatoes, biscuits, or cornbread.

SERVES 4

¼ cup diced onions

¼ cup dried green bell peppers

¼ teaspoon sea salt

1 teaspoon Italian seasoning

½ teaspoon garlic powder

¼ cup water

One 14½-ounce can diced tomatoes or 4 medium-to-large tomatoes, diced or blended

1½ teaspoons sweetener

3 tablespoons whole wheat flour

½ cup soy milk

Black pepper

1.
Add the onions, bell peppers, salt, Italian seasoning, garlic, and water to a sauté pan and cook for 5 minutes. Add the tomatoes and sweetener and bring to a boil.

2.
Whisk the flour with the milk in a small bowl until smooth. Add flour and milk to the hot tomato mixture and cook, stirring, until thick. Add black pepper to taste.

Green Beans With Tarragon

KAREN CAMPBELL | THE CAMPBELL FAMILY

I LOVE THIS
quick method to dress up green beans.

SERVES 4

1½ pound green beans

1½ cups water

One 6-ounce package mushrooms, sliced

2 to 3 garlic cloves, minced

1 teaspoon tarragon

½ teaspoon sea salt

Wash the beans and snap them in half. Put beans, water, mushrooms, garlic, tarragon, and salt into a skillet and cook until the beans are tender.

Eggplant Dengaku

ISA CHANDRA MOSKOWITZ |
APPETITE FOR REDUCTION

A STAPLE ON
Japanese restaurant menus, this eggplant is broiled and coated in a rich, pungent, and slightly sweet miso sauce. I’m not usually a stickler for a particular type of miso, but here I insist that you use red miso for the most authentic taste. And by authentic I mean Japanese-American restaurant authentic, because I’m just a nice Jewish girl who has never actually been to Japan. Serve this over brown rice.

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