Forks Over Knives: The Cookbook (15 page)

By now, we hope you’re starting to get excited about the many benefits that cooking and eating the whole-food, plant-based way can bring to you, your loved ones, your community, and the world. By cooking the
Forks Over Knives
way, you can save money on medical bills and groceries, discover new and intriguing ingredients and techniques, and even bring your community together in the pursuit of health. It’s all as simple as getting into the kitchen and getting started. So flip through the pages, check out your kitchen cupboards, write up a shopping list, and let’s get cooking!

NOTE 
Throughout the following chapters, the
indicates that a recipe is pictured at another location. Click the camera to jump to the picture.

B
ASICS
 

MAKING YOUR OWN vegetable stock is as easy as chopping the vegetables. Double, triple, or quadruple the recipe and freeze some for later use. This is my go-to stock recipe, but you can use whatever vegetables you have available. A good rule of thumb is to use vegetables that you may be using in the recipe in which you plan to use the stock. For example, if you are making a soup with corn, add the corn cob to the stock. If you are making a potato and leek soup, use some of the leek greens and potato peelings in the stock. However, be careful to avoid adding strong-flavored vegetables like Brussels sprouts or beets in your stock, as they can overpower the finished product. And do not use vegetables that are past their prime—if you would not add them to the soup, you should not add them to the stock. I like browning the vegetables first, as it helps concentrate their flavors.

MAKES ABOUT 6 CUPS

1 large onion, peeled and chopped

2 large carrots, peeled and chopped

2 celery stalks, chopped

8 cloves garlic, peeled and smashed

8 sprigs parsley

½ cup green lentils, rinsed

Scrub the vegetables and chop them roughly into 1-inch chunks. In a large pot, add the onion, carrots, celery, garlic, parsley, and lentils and cook them over high heat for 5 to 10 minutes, stirring frequently. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add 2 quarts of water and bring to a boil. Lower the heat and simmer, uncovered, for 30 minutes. Strain the stock carefully and discard the solids.

NOTE
Vegetable stock keeps for up to a week in the refrigerator and several months in the freezer. Freeze stock in ice cube trays, and then keep frozen stock cubes on hand to add to dishes that call for small quantities of stock or water.

TRADITIONAL PESTO IS made with Genovese basil, pine nuts, olive oil, and parmesan cheese. The flavor is rich, and a little goes a long way. This healthy version has all the flavor of the traditional version without the oil or cheese, and just a touch of fat in the nuts. For a really low-fat version, make the sauce without the nuts and use low-fat silken tofu. And for an unusual twist, make it with arugula instead of basil.

MAKES ABOUT 1 CUP

2 cups packed basil or arugula

¼ cup pine nuts,
toasted

4 cloves garlic, peeled and chopped

2 teaspoons fresh lemon juice

Salt to taste

½ package extra firm silken tofu (about 6 ounces), drained

¼ cup nutritional yeast, optional

Combine the basil, pine nuts, garlic, lemon juice, salt, tofu, and nutritional yeast (if using) in the bowl of a food processor and puree until smooth and creamy.

Spicy Cilantro Pesto

AN APPEALING ALTERNATIVE to traditional basil pesto, this goes well with a variety of foods, including
Pinto Bean Stew with Hominy
and
Quinoa-Stuffed Tomatoes
.

MAKES ABOUT 1 CUP

2 cups packed cilantro

¼ cup hulled sunflower seeds,
toasted
, optional

1 jalapeño pepper, coarsely chopped (for less heat, remove the seeds)

4 cloves garlic, peeled and chopped

Zest and juice of 1 lime

Salt to taste

½ package extra firm silken tofu (about 6 ounces), drained

¼ cup nutritional yeast, optional

Combine the cilantro, sunflower seeds (if using), jalapeño pepper, garlic, lime zest and juice, salt, tofu, and nutritional yeast (if using) in the bowl of a food processor and puree until smooth and creamy.

THIS IS MY go-to sauce for anything from
Eggplant Rollatini
to
Millet Loaf
. You can also toss it with cooked whole-grain pasta and sautéed vegetables for an easy meal.

MAKES 4 CUPS

1 medium yellow onion, peeled and diced small

6 cloves garlic, peeled and minced

6 tablespoons minced basil

2 tablespoons minced oregano

One 28-ounce can diced tomatoes, pureed

Salt to taste

Place the onions in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep them from sticking to the pan. Add the garlic, basil, and oregano and cook for another 3 minutes. Add the pureed tomatoes and salt and cook, covered, over medium-low heat for 25 minutes.

Roasted Red Pepper Sauce

THIS SAUCE IS as versatile as any tomato sauce. Toss it with pasta for a quick meal, serve it over steamed vegetables and brown rice, or use it as a dip for vegetables.

MAKES 2 CUPS

1 package extra firm silken tofu, drained

2 large red bell peppers,
roasted
and seeded

3 cloves garlic, peeled and chopped

2 tablespoons chopped dill

1 teaspoon salt

½ teaspoon freshly ground black pepper

Zest of 1 lemon

Combine all ingredients in the bowl of a food processor and puree until smooth and creamy. Refrigerate in an airtight container until ready to use.

HERE’S ANOTHER MUST-HAVE recipe for using ripe, garden-fresh vegetables. I am not a fan of salsa made with out-of-season tomatoes, so in the off-season, I use my favorite store-bought salsa instead.

MAKES ABOUT 4 CUPS

3 large ripe tomatoes, diced small

1 small red onion, peeled and diced small

½ cup chopped cilantro

1 to 2 jalapeño peppers, minced (for less heat, remove the seeds)

2 cloves garlic, peeled and minced

3 tablespoons fresh lime juice

Salt to taste