Forks Over Knives (31 page)

CHEF AJ |
UNPROCESSED

EVEN PEOPLE WHO
say that they don’t normally like Brussels sprouts will enjoy this dish. I like to double the sauce!!!

SERVES 6 TO 8

1½ pound Brussels sprouts

¼ cup finely minced shallots

¼ cup maple syrup

1 tablespoon Dijon mustard

1 tablespoon tamari

1 tablespoon arrowroot powder

Finely diced red bell pepper, optional

Chopped walnuts or pecans, optional

1.
Bring a saucepan of water to a boil. Cut the stems off the Brussels sprouts and discard, then cut the sprouts in half. Cook the sprouts in the boiling water for 2 minutes; drain. Rinse with cold water.

2.
In heavy nonstick sauce pan, sauté the shallots in a small amount of water or vegetable for 2 to 3 minutes. Add the boiled Brussels sprouts and sauté for 4 more minutes. Whisk together the maple syrup, Dijon mustard, tamari, and arrowroot powder in a small bowl. Pour the maple syrup mixture over the Brussels sprouts and cook for about 2 minutes, until the sauce thickens. Garnish with bell pepper or nuts if desired.

Tip
The first step of cooking and cooling the Brussels sprouts can be done in advance.

ANN CRILE ESSELSTYN

THESE ARE RIDICULOUSLY
easy and ridiculously delicious. They work as well if you just cut the potatoes and put them in the oven with no other preparation. Sweet potatoes work, too.

These are good plain, or try with hummus, ketchup, or salsa.

SERVES 2 TO 4

10 small red potatoes (2 to 3 inches long), sliced into halves or thirds

¼ cup vegetable broth

1 teaspoon rosemary

1 teaspoon lemon pepper

Set oven to broil. Put cut potatoes into a bowl and sprinkle with broth, rosemary, and lemon pepper. Arrange the potatoes in a single layer on a baking sheet and put into the oven, about 8 inches below the broiler. Cook for 15 minutes. Keep peeking to make sure they don’t burn. They will puff up and the tops will brown. It is not necessary to flip them over.

KAREN CAMPBELL AND LEANNE CAMPBELL DISLA | WHOLE PLANTS COOKBOOK

COLLARD GREENS CAN
substitute nicely for the kale in this recipe.

MAKES 6 CUPS

4 red potatoes

1 bunch of kale

4 tablespoons water

1 onion, thinly sliced

2 garlic cloves, minced

1 teaspoon sesame seeds

½ teaspoon black pepper

½ teaspoon paprika

2 tablespoons tamari

1.
Scrub potatoes and cut into ½-inch cubes or wedges. Steam over boiling water until just tender when pierced with a fork. Rinse with cold water, then drain and set aside.

2.
Rinse the kale and remove the stems. Cut or tear the leaves into small pieces and set aside.

3.
Heat 2 tablespoons of the water in a large nonstick skillet and add the onion, garlic, and sesame seeds. Sauté 5 minutes. Add the cooked potatoes, black pepper, and paprika. Continue cooking until the potatoes begin to brown, about 5 minutes. Use a spatula to turn the mixture gently as it cooks.

4.
Spread the kale leaves over the top of the potato mixture. Sprinkle with the remaining 2 tablespoons water and the tamari. Cover and cook, turning occasionally, until the kale is tender, about 7 minutes.

RIP ESSELSTYN |
THE ENGINE 2 DIET

WE LOVE SWEET
potato fries at station 2. Nothing could be easier. We leave the skin on for maximum nutrients and flavor. Sweet potatoes, with their golden orange color, are a rich and vibrant source of beta carotene—hence the bold, carrot-like color.

SERVES
4

2 sweet potatoes with skins on, scrubbed and sliced into strips

Preheat oven to 450
^°
F. Place the potato slices on a sprayed baking sheet and cover with aluminum foil. Cook for 30 to 40 minutes, turning once. Remove the foil after 20 minutes to allow the slices to brown. The thinner your slices, the faster they cook. They are most delicious when lightly brown—but take care not to burn them.

MARY MCDOUGALL | THE MCDOUGALL PROGRAM

THIS DISH IS
always on our table for our thanksgiving dinner. I usually make it with garnet yams for the bright orange color and a more creamy consistency.

SERVES 6

3 pounds yams

½ cup soy milk

1 tablespoon pure maple syrup

Salt

Freshly ground pepper

1.
Preheat oven to 400
^°
F. Scrub the yams and prick all over with a fork. Place on a baking sheet and bake for about 45 minutes, or until tender. Allow to cool slightly.

2.
Cut the yams in half lengthwise and scoop the flesh into a large bowl. Mash with a hand masher or electric beater (do not use a food processor). Add the soy milk and maple syrup; mix well. Add salt and pepper to taste.

Tip
This can be prepared a day or two ahead and refrigerated. Reheat in a microwave before serving. The yams may also be peeled and cooked in boiling water instead of baked. Drain off the cooking water, allow to cool slightly, and proceed as above.

SAN’DERA PRUDE | FEATURED IN
FORKS OVER KNIVES

PEOPLE COME TO
my house and ask me, what are you cooking in there? Potatoes? it smells like you’re cooking meat up in here! Herbs can be fresh or dried, whatever you have on hand.

Potatoes, diced

onions, diced

White pepper

Parsley

Thyme

Dry mustard

Cayenne

Put the potatoes in a sauté pan with a little water and the onions. Sprinkle with the pepper, parsley, thyme, mustard, cayenne, and oregano. Cover and cook over low-medium heat until the potatoes are soft. Adjust the seasonings to taste. Let the odor fill your house.

ALAN GOLDHAMER AND DOUG LISLE |
THE HEALTH PROMOTING COOKBOOK

COMFORT FOOD WITHOUT
the fat—this is a favorite of our patients. The flavors improve with time. This goes well with a green salad and or as a complement to other salad dishes.

SERVES 8

12 cups red creamer potatoes, cut into 1-inch cubes

1 cup celery juice or vegetable stock

3 cups water

3 ribs celery, diced

2 carrots, diced

1 red or green bell pepper, diced

½ cup diced green onions

1½ tablespoons dill weed

1 teaspoon basil

½ teaspoon garlic powder

½ teaspoon onion powder

In a 4-quart saucepan, simmer the potatoes in the juice or stock and water until just tender. Allow to cool. In a large mixing bowl, combine the remaining ingredients, and let stand to marry the flavors. When the ingredients are cool, mix all the ingredients together, and serve.

ANN CRILE ESSELSTYN

THESE ARE STUNNING—BOTH
beautiful and delicious—and so much fun to make, they don’t feel like work. For the filling, substitute cooked asparagus or green beans; long, thinly sliced carrot or bok choy strips; cooked greens; or rice and beans. ANYTHING is good in them. They make perfect sushi-like hors d’oeuvres, or eat them instead of sandwiches.

1 bunch of collards

½ cup oil-free, no-tahini hummus

2 green onions, chopped

½ cup fresh cilantro, chopped

¼ cup shredded carrots

¼ red bell pepper, cut into thin strips

¼ small cucumber, cut into thin strips (skin optional)

½ lemon

1.
Put about 2 inches of water in a large sauté pan and bring to a boil.

2.
Choose 4 of the nicest collard leaves. Lay them flat, cut off the thick stem at the point where the leaf begins, then place them into the boiling water, one on top of the other. Cover and cook for 30 seconds to 1 minute; drain.

3.
Lay a cooked collard leaf flat on a board or counter with the thick part of the stem facing up and running horizontally. Put a row of about 2 tablespoons hummus below and along the center spine, then sprinkle the hummus with green onions, cilantro, and shredded carrots. Place bell pepper strips and cucumber strips, running horizontally, on top.

4.
Fold the edge of the leaf nearest you over the filling and gently roll the leaf around the filling and into a sausage shape. With a sharp knife, cut the roll into as many
small
round pieces as possible. You should be able to get six or more pieces, but it will depend on the size of your leaf. The creator always gets to eat the end pieces!

Tip
Collards are pretty tough and don’t easily break apart when cooked. Their flexibility makes them a perfect wrap!

MOIRA NORDHOLT | THE FEEL GOOD GURU

THIS DISH LOOKS
elegant on a plate and is a beautiful, light, and healthy meal to serve to guests. This recipe serves one—for more, simply cook more quinoa, and “eyeball” additional veggies to create a nice mixture.

SERVES 1

1 cup quinoa

2 cups water or unsalted vegetable broth

Himalayan sea salt

3 garlic cloves, minced

¼ red onion, finely diced

½ cup of broccoli florets

4 dinosaur kale leaves, cut into fine ribbons

Tamari

1 large organic heirloom tomato, cored

Juice of 1 lemon