Forks Over Knives (39 page)

Recipes on
pages 98
–99,
144
–45, and
175
are reproduced by permission of Darshana Thacker.

Recipes on
pages 67
(top) and
122
are reproduced by permission of Brian Wendel.

The recipe on
page 154
is reproduced by permission of Anthony Yen.

BRIAN WENDEL
, executive producer of
Forks Over Knives

Like the documentary, the
Forks Over Knives
companion book was a collaborative effort of many dedicated people. I would like to acknowledge the work of Gene Stone, our editor, along with that of our contributors, Pam Popper, Micaela Cook, Elise Murphy, and Meghan Murphy; without their time, dedication, and skill, this book simply would not have been possible.

I am grateful to Matthew Lore, the publisher, for taking this project on and for dedicating his time and resources to produce a book that will be lasting. Thank you also to Karen Giangreco, Jack Palmer, and Robby Barbaro for overseeing the important details. And of course, thank you to everyone who generously contributed a recipe. Many of these people are friends and leaders in the healthy plant-based lifestyle movement—a movement that is improving people’s lives and making our planet Earth a better place.

GENE STONE
, editor

Many, many people contributed to this book. I would like to thank everyone involved with the documentary upon which this book is based,
Forks Over Knives,
especially Brian Wendel, the executive producer, who has poured his life into making this project happen. I am also grateful to all the faces of
Forks Over Knives—
Neal Barnard, Gene Baur, Colin Campbell, Es Esselstyn, Rip Esselstyn, Matt Lederman, Doug Lisle, Terry Mason, John McDougall, Pam Popper, and Alona Pulde—for taking the time from their hectic lives to talk to me. Thanks also to everyone who contributed a recipe or ten!

We were very fortunate to find such a talented publisher willing to take on this project based on a quick conversation and promise to publish almost
immediately thereafter: thanks to Matthew Lore and everyone else at The Experiment, to Pauline Neuwirth and her colleagues at Neuwirth and Associates, and to Amy Chamberlain for her sharp copyediting.

Special thanks go to the remarkable Micaela Cook at the T. Colin Campbell Foundation.

Finally, I’d like to thank Miranda Spencer for her wonderful editing, Nick Bromley for his terrific research, and Mark Langley, without whose discerning insights, excellent writing skills, and constant support this book could not have been written.

Page numbers in
bold
indicate a recipe tip.

A

Acorn Squash Soup,
85

activism,
34
–35,
39
–40

additives,
5
,
6

Almond Milk, Fresh,
69

almonds,
69
,
188
,
189
,
192

Alzheimer’s disease,
23
,
26

animal-based foods, effects of,
16

animal farms,
30
–34,
40

appetizers

Arugula Pesto Risotto,
79

Eggplant Dip,
75

Eggplant Pecan Pesto,
78

Kalamata Olive Crostini,
81

Lettuce Wraps,
80

Pea Guacamole,
74

Quesadillas,
82

Spicy Garbanzo Spread,
71

Sweet Potato Chips,
71

Tofu-Spinach Dip,
76

White Bean Red Pepper Spread,
77

Yamadillas,
83

Apples, Baked Stuffed,
180

Archives of Internal Medicine,
38

Arugula Pesto Risotto,
79

Asian Salad Dressing,
117

Asparagus Red Pepper Stir-Fry,
159

Aucoin, Joey,
72
–73

Avocado Dressing,
119
,
120

Avocado Soup, Chilled,
91

B

Banana Chocolate Treats,
182

Banana Ice Cream,
181

Barbequed Tempeh,
152

Barley and Bean Chowder,
94

Barnard, Neal,
23
,
54
–55,
56

Baur, Gene,
32
–33

Bean and Barley Chowder,
94

black beans,
82

Black Bean Salad,
105

Black Beans and Rice,
131

Black Bean Soup,
101

in Brownies,
187

E2 Black Beans and Rice,
131

Polenta with Rice and Beans,
143

in Quesadillas,
82

Smoky Black Bean Soup,
102
–3

in Yamadillas,
83

blenders,
103

Blueberry Oat Breakfast Muffins,
66

Bread, Herbed,
177

breakfast,
56

Blueberry Oat Breakfast Muffins,
66

Cinnamon-Raisin Oatmeal,
64

Oatmeal with Fruit,
63

Rip’s Big Bowl,
65

smoothies,
67
–68

Broccoli, Cream of,
93

Brownies,
187

Brussels Sprouts, Maple-Glazed,
165

Burritos, MexiCali,
132

C

cabbage,
151

calories,
5
–7,
39
,
44
,
86

Campbell, Colin,
6
,
7
,
16
,
20
–21

cancer,
22

carbohydrates,
6

Cardiovascular Health Study (NHLBI),
11

Caribbean Rundown,
146

Carrot Cake,
195
–96

Carrot Salad, Sweet,
109

casein,
6
,
7

cashew nuts,
196

in “Cream Cheese” Icing,
196

in Cream of Broccoli Deluxe,
93

in Fruit Pie with Date-Nut Crust,
192

Herbed Cashew “Cheese,” 138–39

in Seared Red Lentil Pâté,
148

in Sweet Potato–Vegetable Lasagna,
126
–27

Cauliflower Rice,
175

Centers for Disease Control and Prevention,
22

Chen, Junshi,
21

Cherry Pineapple Cake,
194

chickpeas,
111

in Dal Soup,
100

Garbanzo Bean Loaf,
150

Garbanzo Spinach Salad,
106

Garbanzo Spread,
71

in Goddess Niçoise,
112
–13

in Mediterranean Quinoa Salad,
111

in Minestrone Soup,
104

in Quesadillas,
82

in Quinoa Garden Salad,
110

Chile Citrus Dressing,
118

China Study, The
(Campbell),
16
,
20
–21

chipotle,
83
,
88
,
102
,
103

Chocolate Banana Treats, Frozen,
182

Chocolate Pudding, Instant,
183

Chocolate Smoothie,
68

cholesterol,
11
,
16
,
23
,
29
,
128

Cinnamon-Raisin Oatmeal,
64

Citrus Chile Dressing,
118

Coleslaw,
108

collards,
172

Collard Wraps with Red Pepper and Cucumber,
172

conversion charts,
197

cookies,
185
–89

Cookies for School Lunches, Fast,
186

cooking spray,
44

Corn Chowder, Creamy,
95

Cranberry-Pear Crumble,
190

Cranberry Relish,
174
“Cream Cheese” Icing,
196

Cream of Broccoli Deluxe,
93

Creamy Corn Chowder,
95

Creamy Golden Gravy,
123

Creamy Leek Sauce,
134

Creamy Noodle Casserole,
140

Crispy Rice Bars,
188

Crostini, Kalamata Olive,
81

Cucumber, Collard Wraps with Red Pepper and,
172

Cucumbers, Tomatoes and,
155

Currants, Quinoa Salad with,
109

D

dairy products,
6
–7,
22
,
44
,
53

Dal Soup, Hearty,
100

Date-Nut Crust, Fruit Pie with,
192

Date Power Bars,
189

death, leading causes in U.S.,
17

deforestation,
37

desserts,
57

Baked Stuffed Apples,
180

Banana Ice Cream,
181

Brownies,
187

Cherry Pineapple Cake,
194

Chocolate Banana Treats, Frozen,
182

Chocolate Pudding, Instant,
183

Cookies for School Lunches, Fast,
186

Crispy Rice Bars,
188

Fresh Strawberry Pie,
193

Fruit Pie with Date-Nut Crust,
192

Fruit with Lime, Mint, and Orange Juice,
179

Lime Mousse,
184

Oatmeal-Raisin Cookies,
185

Pear-Cranberry Crumble,
190

Raspberry-Pear Crisp,
191

Raw Date Power Bars,
189

Sexy Raw Carrot Cake,
195
–96

diabetes,
22
–23,
24
–25,
72
–73

diet.
See also
plant-based diet

and endothelial cell damage,
11
,
12
–13,
16
,
19

Engine 2

diet,
128
–29

and health costs, vii–ix,
4

starch-based,
52
–53

diet-related diseases

Alzheimer’s disease,
23
,
26

cancer,
22

diabetes,
22
–23

erectile dysfunction,
12
–13,
26

heart disease,
11
,
12
–13,
14
–15,
16

obesity and,
26

overview,
10
–11,
26
–27

stroke,
17

E

E2 Basics Dressing,
119

E2 Black Beans and Rice,
131

Eggplant Dengaku,
158

Eggplant Dip,
75

Einstein, Albert,
40

endangered species,
39

endothelial cell damage,
11
,
12
–13,
16
,
19