Forks Over Knives (32 page)

1.
Rinse the quinoa well and drain in a fine sieve. Put in a saucepan with the water and salt, bring to a boil, then reduce the heat and simmer for 10 to 15 minutes until all the water is absorbed.

2.
In a large cast iron frying pan, heat a splash of spring water or broth and sauté garlic, onion, broccoli, and kale. When the broccoli and kale have turned dark green, add a splash of tamari and stir. Remove from heat.

3.
When the quinoa is cooked, add some of it to the vegetable mixture and combine well. (You decide how much.) Hollow out the center of the tomato and fill with the quinoa-vegetable mixture.

4.
Serve the stuffed tomato with the rest of the vegetable-quinoa mixture on the side, and drizzle with a squeeze of fresh lemon to make the flavors pop!

VARIATION:

The stuffed tomato can be warmed in a hot oven for 10 minutes or until heated through.

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

MASHED WINTER SQUASH
is a sweet and colorful alternative to ordinary mashed potatoes. It’s also the perfect holiday side dish in place of yams, and it even makes a tasty dessert, especially if you add a few toasted, chopped pecans.

SERVES 4

4 cups peeled butternut squash cut into cubes

3 tablespoons pure maple syrup

2 tablespoons sesame tahini, peanut butter, or almond butter

½ teaspoon vanilla extract

Salt

Steam squash cubes until very soft. Transfer to a food processor along with the remaining ingredients and process until very smooth. Season with salt to taste. Serve hot.

CHEF AJ |
UNPROCESSED

WHY COOK YOUR
relish or use sugar when you can make this instead?

2 large oranges

One 12-ounce bag fresh cranberries

Date syrup, optional

Zest the oranges, then peel and discard rinds. Put the zest, peeled oranges, and cranberries into a food processor fitted with the “S” blade and pulse until a nice chunky texture. If you want a sweeter relish, add a bit of date syrup.

VARIATION:

Substitute fresh ginger and lime juice for the oranges and orange zest for a delicious variation.

DARSHANA THACKER | AYURVEDIC VEGAN CHEF

THIS IS A
twist on basic steamed rice. The flavor from the cauliflower and spices is so subtle that it complements any kind of lentil or vegetable dishes, including dal.

SERVES 4 TO 6

1 cup rice (preferably basmati)

2 cups water

½ teaspoon cumin seeds

½ teaspoon grated fresh ginger

¼ teaspoon green chile paste

1 cup finely chopped cauliflower

½ teaspoon salt

1 tablespoon finely chopped cilantro

1.
Wash the rice, changing the water at least 3 times. Put the rice and water into a saucepan and bring to a boil. Reduce the heat, cover, and cook for 10 minutes. Set aside.

2.
Roast the cumin seeds lightly in a skillet for about 1 to 2 minutes. Add the ginger and chile paste; stir. Add the cauliflower, cooked rice, and salt. Cook for 2 to 3 minutes. Garnish with cilantro.

MICAELA COOK | T. COLIN CAMPBELL FOUNDATION

WHEN I CUT
back on eating bread, polenta became one of my favorite foods. Served with pinto beans, greens, and baked onions, it makes a most satisfying healthy meal.

SERVES 6

1 medium onion, finely chopped

3 cloves minced garlic

2 tablespoons rosemary, ground if possible

1 teaspoon salt, or to taste

2 cups dry corn grits

3 cups vegetable broth

2 cups unflavored plant-based milk (see
page 68
)

⅓ cup chopped sundried tomatoes, optional, for extra flavor

1.
Preheat the oven to 350
^°
F.

2.
Mix together the onion, garlic, rosemary, salt, and corn grits. Add the broth and plant milk.

3.
Bring to a boil in pot, turn down to a simmer, and stir gently until mixture is thick, about 10 minutes. Pour into a pie pan and bake for 30 minutes.

Tip
If you are out of broth or plant milk you can also use water; it may not be quite as flavorful, but it still works.

LEANNE CAMPBELL DISLA |
WHOLE PLANTS COOKBOOK

THIS TASTY AND
savory bread is a perfect side with soup, pasta, or salad or as a snack. It takes a quick 15 minutes to prepare, and you only need to let the bread rise once, which makes it easy. If you want plain bread, simply omit the herbs—it’s just as delicious!

MAKES 1 LOAF

3 cups whole wheat flour

½ tablespoon sage

½ tablespoon thyme

½ tablespoon basil

½ tablespoon oregano

1½ teaspoons dry yeast

2 teaspoon molasses

1¾ cups lukewarm water

1.
Line a 9 × 5-inch bread pan with parchment paper. Set aside. Combine the flour, sage, thyme, basil, and oregano in a large mixing bowl. Stir in the yeast. Make a well in the center of the flour and pour in the molasses and water. Mix by hand to make a soft, slightly wet dough. Knead until the dough leaves the sides of the bowl clean and feels elastic.

2.
Preheat oven to 400
^°
F. Place the dough in the pan, cover with oiled plastic wrap, and leave in a warm, draft-free place until doubled in size, about 1 hour. Bake for about 35 minutes. Test to see if the bread is ready by tapping the top with your knuckles: the bread is done when it sounds hollow.

VARIATION:

Fresh herbs can also be used in this recipe, and for a slightly different taste, rosemary and chives can be substituted for the thyme and basil.

ANN CRILE ESSELSTYN |
PREVENT AND REVERSE HEART DISEASE

HERE, THE ADDITION
of orange juice, lime juice with zest, and mint transcends cut-up fruit into a special dessert to use all year round. Everyone always asks, “What is in this?” It is
GOOD!
You can make this with any fruit you have available.

SERVES 6 TO 8

Cantaloupe and/or honeydew

Strawberries, sliced

Blueberries and/or raspberries

Orange sections

Kiwi, sliced

Orange juice

Zest and juice of ½ lime

Fresh mint

Cut the melon into ½-inch pieces or use a melon baller. Put into a bowl, add strawberries, blueberries, orange sections, and kiwi, and toss gently. Add enough orange juice to partially cover the fruit. Sprinkle with the lime zest and juice and stir in the mint leaves.

LEWIS FREEDMAN AND PRISCILLA TIMBERLAKE |
COMMUNITY DINNERS SERVED WITH LOVE

EVERY BITE OF this dessert is filled with flavor. It’s a wonderful autumn treat that can substitute for traditional pie.

SERVES 8

¼ cup seedless raisins

¼ cup roasted walnuts, chopped

1½ teaspoons dark miso

½ cup tahini

½ cup rice syrup

1 teaspoon cinnamon

⅓ cup water

8 baking apples

1 cup apple juice

1.
Preheat oven to 375
^°
F.

2.
Mix together the raisins, walnuts, miso, tahini, rice syrup, cinnamon, and water in a small bowl. Core the apples, but not all the way through: leave enough at the bottom to hold the filling. Stuff each apple with the tahini mixture. Place stuffed apples in a small baking dish and pour the apple juice into the pan and over the apples. Bake for 1 hour or more, depending on the apple variety.