Forks Over Knives: The Cookbook (3 page)

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
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I
NTRODUCTION
 

F
orks 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