Forks Over Knives Cooking Class

CONTENTS

Praise

Copyright Page

Introduction

BASICS

Vegetable Stock

Basil Pesto

Spicy Cilantro Pesto

Tomato Sauce

Roasted Red Pepper Sauce

Fresh Tomato Salsa

Salsa Verde

Not-So-Fat Guacamole

Tofu Sour Cream

Mayonnaise

No-Cheese Sauce

Cauliflower Béchamel

Nitter Kibbeh

Coriander Chutney

Mango Chutney

Pineapple Chutney

Pineapple Sweet-and-Sour Sauce

Kombu Broth

Easy Miso Sauce

Ponzu Sauce

Chinese Brown Sauce

Barbecue Sauce

BREAKFASTS

Fruit and Smoothies

Fruit Salad

Mean Green Smoothie

Spicy Tropical Green Smoothie

Very Berry Smoothie

Banana Cranberry Smoothie

Strawberry Peach Smoothie

Chunky Monkey Smoothie

Pumpkin Pie Smoothie

Gingerbread Smoothie

Granola and Muesli

Stove Top Granola

Basic Baked Granola

Banana Almond Granola

Banana, Date and Coconut Muesli

Apple Cinnamon Muesli

Banana Granola Parfait

Cherry Pecan Granola Bars

Hot Cereals

Basic Oatmeal

Slow-Cooked Steel-Cut Oats

Sweet Potato Pie Oatmeal

Breakfast Quinoa with Apple Compote

Congee with Dates and Spices

Brown Rice Breakfast Pudding

Polenta with Dried Fruit Compote

Polenta with Pears and Cranberries

Fruited Barley

Spelt Berry Hot Breakfast Cereal

Hearty Breakfasts

Breakfast Scramble

Breakfast Rancheros

Portobello Florentine

Ful Medames (Egyptian Breakfast Beans)

SALADS

Grain Salads

Curried Rice Salad

Warm Rice and Bean Salad

Rice Salad with Fennel, Orange and Chickpeas

Quinoa Arugula Salad

Israeli Quinoa Salad

Quinoa Tabbouleh

Spicy Asian Quinoa Salad

Quinoa, Corn and Black Bean Salad

Baby Lima Bean and Quinoa Salad

Fruited Millet Salad

Bulgur, Cucumber and Tomato Salad

Autumn Wheat Berry Salad

Bean Salads

Italian-Style Stuffed Tomatoes

White Bean Tomato Salad

Tomato, Corn and Bean Salad

Mango Black Bean Salad

Grilled Vegetable and Black Bean Salad

Fava Bean Salad

Orange, Beet and Bean Salad

Succotash Salad

Lentil Salad with Lemon and Fresh Herbs

Mung Bean Sprouts and Spinach Salad

Orange, Fennel and White Bean Salad

Winter White Bean Salad

Chickpea Avocado Salad

Taco Salad with Cilantro-Lime Dressing

Hearty Vegetable Salads with a Kick

White Bean, Potato and Asparagus Salad

Warm Black Bean Potato Salad with Arugula Pesto

Purple Potato and Kale Salad with Cilantro-Tahini Dressing

Asian Vegetable Salad

Kale Salad with Maple-Mustard Dressing

Autumn Mixed Greens Salad

SOUPS

Singles' Soup

White Bean Gazpacho

Summer Vegetable Soup

Potato, Corn and Bean Soup

Navy Bean Soup with Lemon and Rosemary

White Bean Caldo Verde

Tomato and Red Pepper Soup

Minestrone

Creamy Asparagus Soup

Spinach Vichyssoise

Zucchini Bisque

Cream of Broccoli Soup

Curried Cauliflower Bisque

Curried Potato Soup with Corn and Red Pepper

Cheesy Potato Soup

Corn Chowder

Lotsa Vegetable Chowder

Fall Harvest Vegetable Chowder

Sweet Potato Bisque

Savory Squash Soup

Curried Squash and Apple Soup

Chestnut Soup

Mushroom Barley Soup

Chipotle Black Bean Soup

Split Pea Soup

Lentil Soup with Cauliflower, Potatoes and Spinach

Ful Nabed (Egyptian Fava Bean Soup)

Miso Soup

Thai Noodle Soup

Thai Vegetable Soup

Tom Yum Goong (Thai Hot-and-Sour Soup)

STEWS AND CHILIES

Quick and Easy Thai Vegetable Stew

Spicy Thai Sweet Potato Stew

Adzuki Bean Stew with Miso

Chilean Bean Stew

Spanish Chickpea Stew

Indian Zuppa with Tomatoes and Fava Beans

Pinto Bean Stew with Hominy and Spicy Cilantro Pesto

White Bean Stew with Saffron and Basil

White Bean and Mushroom Stew

Lima Bean Stew

Tuscan Bean Stew

Pumpkin and Anasazi Bean Stew

Tzimmes

Creamy Sweet Potato and Vegetable Stew

Millet Stew

Ethiopian Lentil Stew

Berbere Spice Blend

Autumn Vegetable Stew with North African Spices

Brown Lentil Stew with Avocado Salsa

Lentil Chili

Bean and Mushroom Chili

White Bean Chili with Jalapeño and Lime

WRAPS AND SPREADS

Lettuce Wraps

Hummus and Tabbouleh Lettuce Wraps

Stir-Fried Veggie Lettuce Wraps with Hummus and Fresh Herbs

Portobello Wraps

Samosa Lettuce Wraps

Black Bean and Rice Wraps

Baba Ghanoush Wraps with Marinated Tomatoes

Fava Bean Wraps

Tomato, Cucumber and Mint Salad

Thai Portobello Wraps

Tortilla Wraps

Easy Bean and Rice Wraps

Portobello Mushroom Tacos

Veggie Fajitas

Spreads

Roasted Red Pepper Spread

Hummus

Fava Bean Spread

PASTA AND NOODLES

Pasta and Noodle Salads

Spring Pasta Salad

Creamy Basil Pasta Salad

Macaroni Salad

Ponzu Noodle Salad

Indonesian Noodle Salad

Mango Pasta Salad

Grilled Vegetable Pasta Salad with Pineapple Chutney

Kimchi Noodle Salad

Cold Soba Noodles with Orange Miso Dressing

Warm Pasta Dishes

Spaghetti with No-Cook Tomato Sauce

Penne with Chickpeas and Spinach

Penne with Broccoli Rabe

Pesto Pasta with White Beans

Rigatoni Antipasti

Penne with Roasted Red Pepper Sauce

Penne with Spicy Eggplant

Penne with Tomato Alfredo Sauce

Penne with Spinach Béchamel

Mushroom Stroganoff

Cauliflower-Cream Pasta

Rigatoni with Peas and Curried Cream Sauce

Penne with Swiss Chard, Olives and Currants

Sicilian Cauliflower Linguine

Spaghetti with Squash Sauce

Spaghetti with Lentil Ragu

Spaghetti and Meatballs

Penne with White Wine Mushroom Sauce

Warm Noodle Dishes

Stir-Fried Noodles with Spring Vegetables

Soba Noodles in Kombu Broth

Vegetable Lo Mein

Peanut Noodles with Broccoli

Indonesian Fried Noodles

Udon Noodle Stir-Fry

Singapore Noodles

Noodles with Curried Red Lentil Sauce

Five-Spice Noodles

Pad Thai

STIR-FRIED, GRILLED AND HASHED VEGETABLES

Basic Vegetable Stir-Fry

Stir-Fried Vegetables with Miso and Sake

Miso-Glazed Squash with Spinach

Grilled Vegetable Kabobs

Grilled Portobello Mushrooms

Grilled Cauliflower Steaks with Spicy Lentil Sauce

Grilled Eggplant Steaks

Ratatouille

Spicy Sweet-and-Sour Eggplant

Eggplant Dengaku Stir-Fry

Indian Spiced Eggplant

Aloo Gobi (Potato and Cauliflower Curry)

Spiced Green Peas and Yams

Braised Red Cabbage with Beans

Vegetable White Bean Hash

Mixed Winter Vegetables with Spicy Poppy Seed Sauce

STUFFED AND BAKED VEGETABLES

Baked Spaghetti Squash with Swiss Chard

Baked Spaghetti Squash with Spicy Lentil Sauce

Bulgur-Stuffed Tomatoes

Quinoa-Stuffed Tomatoes with Spicy Cilantro Pesto

Yellow Bell Pepper Boats

Poblano Peppers with Chipotle Black Bean Sauce

Cheesy Broccoli Baked Potato

Southwestern Twice-Baked Potatoes

Millet-Stuffed Portobello Mushrooms

Asian Stuffed Mushrooms

Stuffed Eggplant

Eggplant Rollatini

Delicata Squash Boats

Wild Rice–Stuffed Cabbage Rolls

Millet-Stuffed Chard Rolls

Potato Samosa–Stuffed Chard

THE AMAZING BEAN

Bean, Corn and Summer Squash Sauté

Fava Bean Ratatouille

Black Beans and Rice

Jamaican Black Beans

Cuban-Style Black Beans with Cilantro Rice

Hearty Nachos

Refried Beans and Tomatoey Rice

Citrusy Black Bean Taquitos

Texas Caviar

Lucky Black-Eyed Pea Stew

Koshari (Lentils with Rice and Macaroni)

Mujadara (Lentils with Rice and Caramelized Onions)

Red Lentil Dal

Chana Saag

Curried Chickpeas and Rice

North African Chickpeas and Vegetables

Chickpea Caponata

Spicy Chickpeas and Fennel

White Beans and Escarole with Parsnips

GREAT GRAINS

Rice Dishes

Pineapple Fried Rice

Red Curry Fried Rice

Stir-Fried Rice with Asparagus and Red Pepper

Stir-Fried Bok Choy and Rice in Garlic Sauce

Sweet-and-Sour Meatball Stir-Fry

Eggplant and Chickpea Rice Pilaf

Sweet Potato and Cauliflower Rice Pilaf

Green Chile Rice with Black Beans

Vegetable Biryani

Wild Rice, Cabbage and Chickpea Pilaf

Ethiopian Wild Rice Pilaf

Corn, Polenta, and Millet Dishes

Whole-Grain Corn Muffins

Basic Polenta

Creamy Polenta with Wild Mushrooms

Polenta Triangles with Creamy Sun-Dried Tomato Sauce

Polenta Triangles with Mushroom Olive Sauce

Polenta Pizza with Tomatoes and Basil

Polenta Pizza with Pesto, Caramelized Onions and Potatoes

Millet-Topped Tostadas

Cabbage and Millet Pilaf

Millet Loaf

Curried Millet Cakes with Red Pepper Coriander Sauce

Red Pepper Coriander Sauce

Quinoa and Other Grain Dishes

Quinoa Pilaf with Apricots, Pistachios and Mint

Orange Quinoa with Black Beans

Spinach, Mushroom and Quinoa Pilaf

Bulgur Pilaf with Chickpeas and Summer Squash

Bulgur Chickpea Pilaf

Bulgur Pilaf with Walnuts and Dried Fruit

Barley and White Bean Pilaf

Barley and Sweet Potato Pilaf

Mushroom Barley Risotto

Kasha Varnishkes (Buckwheat Groats with Bow-Tie Pasta)

CASSEROLES

Summer Vegetable Pesto Bake

Broccoli Rice Casserole

Baked Ziti

Mac and Cheese

Southwestern Mac and Cheese

Cauliflower and White Bean Bake

Mexican-Style Bean and Rice Casserole

Enchilada Sauce

Vegetable Enchiladas with Bean Sauce

Eggplant Polenta Casserole

Tuscan-Style Shepherd's Pie

Shepherd's Pie

Lentil Shepherd's Pie with Rustic Parsnip Crust

Moroccan-Style Shepherd's Pie

Moussaka

Scalloped Potatoes

Spinach and Sweet Potato Lasagna

DESSERTS

Lunchbox Chocolate Chip Cookies

'Nilla Cookies

Nutty Raspberry Thumbprint Cookies

Oatmeal Raisin Cookies

Gingerbread Mamas

Cranberry Orange Biscotti

Almond Anise Biscotti

Tea Scones

Graham Crackers

Apple Cinnamon Granola Bars

Peanut Butter Granola Bars

Apricot Fig Squares

Raspberry Truffle Brownies

Walnut Brownies

Carrot Cake

Double Chocolate Cupcakes

Fudgy Chocolate Frosting

Ginger Peach Muffins

Oatberry Yogurt Muffins

Whole Wheat Berry Muffins

Quinana Muffins (Quinoa Banana Muffins)

Better-Than-Mom's Banana Bread

Zecret Zucchini Bread

Pumpkin Spice Bread

Chocolate Pumpkin Loaf

Pumpkin Bread Pudding

Apple Crisp

Bursting with Berries Cobbler

Ginger Peach Parfaits

Strawberry Shortcakes

Vanilla Bean Whip

Metric Conversion Charts

Resources

Acknowledgments

Index

About the Author and Contributors

How the

FORKS OVER KNIVES

Documentary and Book Are Changing Lives

"I watched Forks Over Knives in November of 2011, then I took the book to my doctor and discussed quitting my statin drug for cholesterol. He was intrigued but not convinced it was a good choice. In December I took the plunge and went completely plant-based. Yesterday I had my six-month checkup: I was taken off all medication—blood pressure and cholesterol—plus I had lost weight. I feel great, and now my doctor is reading the book."

—Mary Yeaple, North Pole, Alaska

"I received the book and the movie as a gift, and they have given my family more than I could have dreamed. I love to cook and I love to impress my guests, so at first I thought this was going to be very difficult. But after looking up recipes and trying it for just one week, we all had more energy and felt much better . . . in one week! I thought my children would have a problem but they love fruits and veggies! This is not just another diet—this is a new way of living, an eye-opener to health. So many people are dependent on medications, and sometimes they don't even make you feel better—you are just told you need them in order to live. There are other solutions—and there is science that proves it!"

—Katisha Conner, Centralia, Washington

I have eaten a plant-based diet since I first watched this wonderful film 23 weeks ago. I have lost 25 pounds of body fat. I have lowered my triglycerides by over 125 points. My waist has dropped three inches. I can wear clothing that I haven't worn in five years. I weigh less than I can remember since eighth grade. Most importantly, I feel happy and healthy every day now. I sleep well and wake up rested. My brain seems better able to focus on my tasks, and I can complete a to-do list without pause. I know that this plant-based lifestyle works. I am careful not to call this a diet. A diet ends. This is how I live now.

—Christopher H., Spring Park, Minnesota

After kidney cancer, being diagnosed with atrial fibrillation, pacemaker surgery, and diabetic artery disease, my husband finally decided to take our 23-year-old (vegetarian) daughter's recommendation of your book more seriously. I purchased the book as well as the video and Dr. Esselstyn's book. In less than two weeks, my husband's blood pressure is down within normal limits, he has lost five pounds, and—the most amazing thing—his glucose readings have dropped a whopping 60 points and he is decreasing the units of insulin he takes on a daily basis! We can't wait to share the books and video with his cardiologist. Thank you for opening our eyes!

—Joanne Clark, Lakeside, Texas

"My wife and I both read Dr. T. Colin Campbell's The China Study, and that book set us on the path toward veganism and a plant-based diet. We were compelled to watch this documentary after discovering that it covers the work of Dr. Campbell and Dr. Caldwell B. Esselstyn. Together, Dr. Campbell's book and your film changed our lives forever. My wife and I have been on a plant-based, vegan diet for the past six months, and we have never felt better. Thank you for producing such a wonderful, interesting, and informative film."

—Jacob Song, Torrance, California

"I owe the authors of Forks Over Knives a big thank-you! I'm a 74-year-old woman, descended from Wisconsin dairy farmers and midwestern beef, hog, and chicken farmers, so I was raised on a meat- and dairy-based 'standard American diet.' After reading the book, seeing the film, and then reading many of the references, I adopted a whole-foods, plant-based diet about eight months ago. Wow! I dropped 25 pounds without even trying, brought all my medical test results (blood pressure, etc.) back to normal, totally lost the painful arthritis symptoms that have bothered me for decades, and can now breathe normally without allergies for the first time ever! I am amazed and my doctor seems perplexed!"

—Phyllis Kaufman, Lacey, Washington

"A heart attack turned my life upside down two years ago. Then my husband and I discovered Dr. Campbell, Dr. Esselstyn, and Forks Over Knives. Within six months of beginning plant-based eating, I lost 40 pounds without effort and am off a lifetime of medications. Now I teach classes about the extraordinary health benefits of plant-based eating and never miss an opportunity to show the life-changing film Forks Over Knives."

—Dorothy Greet, Lewes, Delaware

"I'm a stage IV breast cancer thriver, diagnosed in September 2008. I decided to take matters into my own hands instead of letting cancer take me over. I made a quick adjustment to my diet, removing white flour, white sugar, and dairy. Today I eat a vegan diet. I watched Forks Over Knives and I think it was so well done. I've also really enjoyed the Forks Over Knives book; my kids especially like the muffins. The best news for me is that I've been cancer-free for about two years! Thank you for spreading the word!"

—Robin Page, founder of Live Squared nutritional consulting, Libertyville, Illinois

My wife and I started a plant-based diet in January 2012 on the day I turned 44. As of June 2012, I have lost around 40 pounds and she has lost around 37. I really didn't have to try, the weight just came off—I weigh less now than when I graduated high school. I have taken up kayaking and have much more energy than before. I have had Crohn's disease for about 20 years now and I have really been doing well for the past few months. I have watched the movie three times now and find new inspiration each time. I love my new lifestyle—thanks for the movie and the information.

—John Witt, Max Meadows, Virginia

"I have been a type 1 diabetic for almost 40 years, and a lifelong emphasis on plant-based nutrition has been very significant to my health. Most people I know cannot believe I spent two thirds of my life as a diabetic. Forks Over Knives is inspiring me to make even greater progress toward a vegan lifestyle. My vigor in regular exercise and running is unabating, and I am enjoying new foods and flavors. My blood-sugar levels are as good as ever, and I never have that heavy feeling in my stomach that comes from eating calorie-dense and high-fat foods. I hope there will be a part two to Forks Over Knives."

—Dave Bishton, Longmont, Colorado

Our own doctor had been suggesting this way of eating to us for the last three years, as my husband and I are overweight and on the verge of diet-related health problems. Fear of the unknown, how our young kids would take to it, and straining our budget kept us from changing. The documentary was a huge wake-up call, so we purchased the book and 'jumped in.' My husband and I have already lost weight and feel younger and more vibrant. Our three kids ask for fruit and veggies! Our six-year-old no longer wants the processed school lunches that now 'taste funny' to her. I feel like we are tasting food for the first time. This is amazing and we are encouraging others to make the change!

—Denise DeLallo, Webster, New York

FORKS

OVER

KNIVES

THE COOKBOOK

Over 300 Recipes for Plant-Based Eating All Through the Year

by DEL SROUFE

With desserts by

ISA CHANDRA MOSKOWITZ

And with recipe contributions by

JULIEANNA HEVER, JUDY MICKLEWRIGHT, and DARSHANA THACKER

Copyright © Monica Beach Enterprises LLC, 2012

Photographs copyright © Cara Howe, 2012

All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or information storage or retrieval system, without the prior written permission of the publisher.

The Experiment, LLC

260 Fifth Avenue

New York, NY 10001–6408

www.theexperimentpublishing.com

Forks Over Knives™ is a registered trademark of Monica Beach Media.

The Experiment's books are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fundraising or educational use. For details, contact us at info@theexperimentpublishing.com.

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and The Experiment was aware of a trademark claim, the designations have been capitalized.

The statements expressed in this book are not meant to be a substitute for professional medical advice. Readers should seek their own professional counsel for any medical condition or before starting or altering any exercise or dietary plan.

Sroufe, Del.

Forks over knives--the cookbook : over 300 recipes for plant-based eating all through the year / Del Sroufe;

with desserts by Isa Chandra Moskowitz ; and with recipe contributions by Julieanna Hever, Judy Micklewright,

and Darshana Thacker.

pages cm

Includes index.

ISBN 978-1-61519-061-4 -- ISBN 978-1-61519-159-8 (ebook)

1. Vegetarian cooking. I. Title.

TX837.S717 2012

641.5'636--dc23

2012021683

ISBN 978-1-61519-061-4

Ebook ISBN 978-1-61519-159-8

Cover design by Kathy Kikkert

Photography by Cara Howe

Food styling by María del Mar Sacasa | ENNIS, Inc.

Photo assistance from Jeri Lampert

Photo production and prop styling by Lukas Volger

Text design by Pauline Neuwirth, Neuwirth & Associates, Inc.

Manufactured in the United States of America

Distributed by Workman Publishing Company, Inc.

Distributed simultaneously in Canada by Thomas Allen and Son Ltd.

First published August 2012

10 9 8 7 6

INTRODUCTION

Forks Over Knives has become synonymous with a healthy, whole-foods, plant-based way of eating. First, the feature documentary made a clear and persuasive case for why this diet can save your life, and the companion book Forks Over Knives: The Plant-Based Way to Health followed with personal stories from those living on the plant-based frontier and with specific guidance for all those seeking to embrace a truly healthy way of eating.

That book contained recipes simple and delectable enough to ease anyone into the plant-based lifestyle. But those hoping to take on a fully whole-foods, plant-based diet for life are hungry for a complete guide to cooking with the whole-plant foods that are most recommended: the fruits, vegetables, whole grains, tubers, and legumes that are the foundation of this way of eating. Newcomers to the lifestyle especially want more recipes, enough to provide themselves and their loved ones with varied, satisfying, healthful dishes every meal of the day, every day of the year, every year of their lives. This book is intended to provide just that: an eclectic collection of healthy recipes drawing inspiration from cuisines all over the world. The recipes range from the simple to the celebratory and cover every meal (yes, even dessert!). Whether you are a complete home-cooking novice, an old hand in the kitchen but new to exclusively whole-plant cooking, or even an experienced plant-based kitchen pro, this cookbook will have something for you.

First, though, allow me to introduce myself: I'm Chef Del. I'm proud to have contributed seven recipes to the original companion work Forks Over Knives: The Plant-Based Way to Health, and I'm now incredibly excited to bring you this new addition to the Forks Over Knives lineup. For six years I've worked as chef and co-owner of Wellness Forum Foods, a plant-based meal delivery and catering service that emphasizes healthy, minimally processed foods and offers cooking classes to the public. I've worked in vegan and vegetarian kitchens for twenty-two years, and I've also been a vegan personal chef.

I'm also delighted to be joined here by four other plant-based champions: Isa Chandra Moskowitz (who has provided an entire chapter of delicious plant-based desserts), Julieanna Hever, Judy Micklewright, and Darshana Thacker. (See About the Author and Contributors

for more about each of us.) We know how good whole-foods, plant-based eating can be, and in Forks Over Knives—The Cookbook, we show you, too.

We've formulated this cookbook to make it easy for you to find whatever type of food you are looking for. We begin with the BASICS. The nearly two dozen recipes in this chapter are staples that you'll use in a wide variety of other recipes throughout the cookbook. You can also use them as building blocks for your own plant-based creations. In this section you'll find numerous sauce recipes, some familiar and some unusual, and a whole array of condiments, from oil-free Mayonnaise

to Pineapple Sweet and Sour Sauce

.

The subsequent chapters include:

BREAKFASTS, including quick and easy recipes like smoothies and muesli, and hearty meals like Breakfast Rancheros

SALADS, made from fresh vegetables and fruits as well as filling beans and grains

SOUPS, including more than thirty delicious options, from Cream of Broccoli Soup

to Julieanna Hever's Fall Harvest Vegetable Chowder

More than twenty hearty and nourishing STEWS AND CHILIES, including Darshana Thacker's Indian Zuppa with Tomatoes and Fava Beans

Lettuce and tortilla WRAPS, filled with everything from simple beans and rice to roasted red pepper spread to fajita fixings

A wide range of PASTA and NOODLE dishes for every season and occasion, whether it's a quick weeknight meal or a dinner party for twelve

Special STIR-FRIED, GRILLED AND HASHED VEGETABLE dishes, including Cauliflower Steaks

and Vegetable White Bean Hash

Everything from tomatoes and mushrooms to cabbage and potatoes STUFFED AND BAKED with tasty vegetable- and grain-based fillings

BEANS, showing their amazing versatility in dishes like Judy Micklewright's Cuban-Style Black Beans with Cilantro Rice

GRAINS, with enticing recipes featuring rice, corn, polenta, millet, quinoa, bulgur, barley, and more

CASSEROLES, providing recipes for everything from Mac and Cheese

to Moroccan-Style Shepherd's Pie

And last but not least, Isa Chandra Moskowitz's DESSERTS chapter, proving that low-fat, whole-grain, plant-based desserts can taste great without eggs, butter, or any other dairy.

At this point, you might be wondering, What about vitamins, potassium, or calcium? What about calorie counts and carbohydrates, fat, and protein? If you've seen the film or read the first Forks Over Knives book, you may remember that good health can only be achieved by focusing on adopting an overall healthful dietary pattern: a low-fat, plant-based diet composed of whole foods. Don't worry about eating particular foods in order to get enough of certain nutrients. Focus instead on eating (and enjoying!) the wide variety of fruits, vegetables, beans and legumes, whole grains, and other ingredients used in our recipes, over the course of each day, each week, each month, and each year. These foods combined will naturally steer you on your way toward optimal health.

We have included desserts in this book, which we are sure you will find delicious! Keep in mind that most of the desserts contain some amount of added sugar (although the recipes in this book are lower in sugar than many you will find). The added sugar is a source of concentrated calories without the fiber that helps regulate blood sugar and makes you feel full. So it is important to remember that desserts are treats—something you eat on a special occasion, but not every day.

We have elected not to include nutrient data for recipes to avoid encouraging the tendency to get hung up on nutrient tallying or calorie counting. Forget about the numbers! Just pay attention to your body's natural hunger signals and eat the low-fat, nutrient-rich, plant-based recipes presented here, and you will reap the myriad benefits that come with doing so.

Just what are those benefits, exactly? If you're already eating the whole-foods, plant-based way, then you've likely already discovered a wide variety of advantages, not only for your personal health but also for animal welfare and for the environment. If not, you might want to check out the Good for Animals and Good for the Environment sections in Part One of Forks Over Knives: The Plant-Based Way to Health. Even if you have read those sections, the social and economic advantages of this eating style are worth highlighting again here:

Your Health and the Cost of Health Care

If you consume a typical Western diet, most likely you live in a country like the United States, a country with the most expensive health care in the world and some of the least healthy people. Sadly, as the costs of health care continue to rise and the health of the population continues to decline, we face a growing economic and social crisis. This, however, is a crisis that need not grow any more. Once we wake up to the problem, we can regain control of our own health care, starting at our family's breakfast table.

We can make a significant dent in both our own and our society's health care expenses by paying attention to the foods we eat. Any number of diseases—cardiovascular disease, diabetes, obesity, and more—can be not only prevented, but in many cases reversed with the right diet: a whole-foods, plant-based diet. By eating this way, you can cut down on increasingly expensive medical bills and insurance costs. As a bonus, you'll even likely slash your weekly grocery bills, because the healthiest foods, like beans, grains, fruits, and vegetables, also tend to be less expensive than the highly processed foods that are currently making us sick. The whole-plant foods that feature in these recipes are readily available in most places and—while they haven't been spared the price increases that have affected all kinds of food in the last several years—they remain far more affordable than most red meat, poultry, dairy items, and processed foods, products on which consumers pay a premium for not only manufacturing and production, but for research and development, packaging, and shipping.

Being sick not only comes with the out-of-pocket expenses for increasingly expensive medical bills and insurance (and the hidden, behind-the-scenes expenses that insurance companies handle), but also negatively impacts the things that matter most in your life, whether it's spending time with family and friends; achieving your physical, mental, and personal goals; making a difference in your community; or just living. The costs of disease are not just high for you—they're high for everyone around you, too.

KEY TIPS AND TECHNIQUES FOR SHOPPING, PREPPING AND COOKING

Do More, Save More

Preparing foods from scratch is far less expensive than buying foods already prepared—and for those who are in the habit of doing so, it's often a pleasure to see raw ingredients transformed into nourishing foods for themselves, their family, and their friends. Consider, for example, that canned beans cost 3 to 4 times as much as dried beans that you cook yourself. Not only will you be saving money by cooking your own, you can feel confident that the meals you prepare with those beans won't contain all the extra preservatives and sodium that standard canned beans can bring to a meal.

Sometimes, though, buying butternut squash or other vegetables already prepped is a time-saving option for when you want to cook with such ingredients but just can't find the time to do the prep work. Buying such vegetables already prepped will cost you more than if you buy a whole squash and peel it,

Forks Over Knives Cooking Class

Source: https://www.scribd.com/book/153608344/Forks-Over-Knives-The-Cookbook-Over-300-Simple-and-Delicious-Plant-Based-Recipes-to-Help-You-Lose-Weight-Be-Healthier-and-Feel-Better-Every-Day

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