Forks Over Knives: The Cookbook (18 page)

EVEN IF YOU don’t like kale, you won’t notice it in this drink. This delicious, plant-based smoothie is an excellent way to add more greens to your diet.

SERVES 1

1 cup unsweetened almond milk, or water

1 cup frozen berries

1 banana, peeled

2 cups kale, ribs removed, coarsely chopped

½ cup pitted and coarsely chopped Medjool dates

Combine all ingredients in a blender and process until smooth and creamy.

Recipe by Julieanna Hever

THIS BRIGHT AND refreshing beverage will wake up your taste buds with ice-cold flavors of the tropics.

SERVES 1

2 cups tightly packed spinach leaves

1 cup frozen pineapple chunks

1 cup frozen mango chunks

1 small tangerine, peeled and pitted, or juice of 1 lime

1 cup coconut water

¼ teaspoon cayenne pepper (optional)

Combine all ingredients in a blender and blend on high until smooth. Enjoy cold.

Very Berry Smoothie

WHEN BERRIES ARE in season, their flavor is perfect. You can also make this easy breakfast any time of year with frozen berries.

SERVES 1

1½ cups unsweetened almond milk, plus more as needed, or water

1 cup berries, such as strawberries, blueberries, or raspberries

½ cup pitted and chopped Medjool dates, or to taste

Add all ingredients to a blender and process until smooth and creamy. Add more almond milk if necessary to achieve a smooth consistency.

BANANAS, CRANBERRIES, AND dates come together to make this sweet and tangy breakfast drink. I like it with almond milk, but you can use whichever plant-based milk you prefer.

SERVES 1

1½ cups unsweetened plant-based milk, or water

1 cup frozen cranberries

1 large banana, peeled

½ cup pitted and chopped Medjool dates, or to taste

Combine all ingredients in a blender and process until smooth and creamy.

BUY FRESH FRUIT at the farmers’ market when it is in season and freeze some to have on hand for smoothies. It’s an excellent way to get the wholesome benefits of seasonal fruits throughout the year.

SERVES 1

½ cup chopped frozen strawberries

½ cup frozen peach slices

1½ cups unsweetened plant-based milk, plus more as needed

½ cup pitted and chopped Medjool dates, or to taste

Combine all ingredients in a blender and process until smooth and creamy. Add more plant-based milk, if needed, to achieve a smooth consistency.

Chunky Monkey Smoothie

THIS IS A quick, filling, and tasty breakfast that’s ready in less than 5 minutes. If you prefer, use any other nut butter in place of the peanut butter and substitute carob powder if you prefer it to cocoa. If you don’t have bananas in your freezer, use fresh instead and add a few ice cubes to the blender.

SERVES 1

1 cup unsweetened almond milk, plus more as needed, or water

2 medium frozen bananas, peeled and cut into chunks

1 tablespoon peanut butter

½ cup pitted and chopped Medjool dates, or to taste

1 tablespoon unsweetened cocoa

Combine all ingredients in a blender and process until smooth and creamy. Add more almond milk as needed to achieve a smooth consistency.

THIS SMOOTHIE COULD easily be dessert on Thanksgiving. It’s like having pie without any of the extra fat or sugar.

SERVES 1

1 cup unsweetened almond milk, or water

½ cup pumpkin puree

½ cup ice cubes

4 Medjool dates, pitted and chopped, or to taste

¼ teaspoon pure vanilla extract

¼ teaspoon ground cinnamon

Pinch ground nutmeg

Combine all ingredients in a blender and puree until smooth and creamy.

THIS SMOOTHIE IS almost a dessert in a glass. It makes a great holiday breakfast treat. I prefer unsweetened almond milk in this recipe, but you can use whichever plant-based milk is your favorite.

SERVES 1

1½ cups unsweetened plant-based milk, or water

1 teaspoon unsulfured molasses, or to taste (see
more
 about sulfites and sulfur dioxide)

6 Medjool dates, pitted and chopped

½-inch piece ginger, peeled and grated, or to taste

Pinch ground cinnamon

Pinch ground nutmeg

2 to 3 ice cubes

Combine all ingredients in a blender and process until smooth and creamy.

Granola and Muesli

THIS EASY GRANOLA comes together quickly and is a perfect breakfast food when you don’t want to heat up the oven. Be careful toasting the oats on the stove top—they go from toasted to burnt in a flash.

MAKES TWELVE ½-CUP SERVINGS

5 cups rolled oats

¾ cup date molasses or brown rice syrup

1 tablespoon ground cinnamon

½ teaspoon salt, or to taste

1 cup chopped dried fruit (such as apples, apricots, dates, raisins, cranberries, or blueberries)

1.
Toast the oats in a saucepan over medium-low heat, stirring constantly, for 4 to 5 minutes, or until lightly toasted. Transfer them to a large bowl.

2.
In the same saucepan, add the molasses and bring it to a boil over medium-low heat. Cook for 1 minute. Add the toasted oats, cinnamon, and salt to the molasses and mix well. Pour the cereal onto a nonstick baking sheet and let it cool to room temperature.

3.
When the cereal is cool, transfer it to a large bowl and stir in the dried fruit. Store in an airtight container for up to 2 weeks.

LEAVE OUT THE sugar and the oil found in most commercial granolas, and what do you have? A great-tasting granola that’s really healthy.

MAKES SIXTEEN ½-CUP SERVINGS

8 cups rolled oats

1½ cups pitted and chopped dates

Zest of 2 oranges

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 teaspoon salt, or to taste

1.
Preheat the oven to 275°F.

2.
Add the oats to a large mixing bowl and set aside. Line two 13 × 18-inch baking pans with parchment paper.

3.
Place the dates in a medium saucepan with 2 cups of water, bring to a boil, and cook over medium heat for about 10 minutes. Add more water if needed to keep the dates from sticking to the pan. Remove from the heat and add the mixture to a blender with the orange zest, cinnamon, vanilla, and salt, and process until smooth and creamy.

4.
Add the date mixture to the oats and mix well. Divide the granola between the two prepared pans and spread it evenly in the pans. Bake for 40 to 50 minutes, stirring every 10 minutes, until the granola is crispy. Remove from the oven and let cool before storing in airtight containers (the cereal will get even crispier as it cools).

THIS RECIPE WAS inspired by my favorite banana almond muffins. Whether in muffins or in cereal, bananas and almonds pair perfectly.

MAKES SIXTEEN ½-CUP SERVINGS

8 cups rolled oats

2 cups pitted and chopped dates

2 ripe bananas, peeled and chopped

1 teaspoon almond extract

1 teaspoon salt, or to taste

1 cup slivered almonds,
toasted
, optional

1.
Preheat the oven to 275°F.

2.
Add the oats to a large mixing bowl and set aside. Line two 13 × 18-inch inch baking pans with parchment paper.

3.
Place the dates in a medium saucepan with 1 cup of water, bring to a boil, and cook over medium heat for 10 minutes. Add more water if needed to keep the dates from sticking to the pan. Remove from the heat and add the mixture to a blender with the banana, almond extract, and salt. Process until smooth and creamy.

4.
Add the date mixture to the oats and mix well. Divide the granola between the two prepared pans and spread evenly in the pans. Bake for 40 to 50 minutes, stirring every 10 minutes, until the granola is crispy. Remove from the oven and let cool before adding the slivered almonds, if desired (the cereal will get even crispier as it cools). Store the granola in an airtight container.

THIS IS MY favorite way to eat muesli. It’s sweet without added sugar, and I love the flavor of the toasted coconut.

SERVES 2

1 cup rolled oats

¾ cup unsweetened almond milk

½ cup pitted and chopped dates

¼ cup unsweetened coconut,
toasted

1 banana, peeled and sliced

Combine all ingredients in a bowl and let soak 15 minutes.

GRANNY SMITH APPLES give this cereal a mild tartness, but feel free to use your favorite apples, or even pears.

SERVES 2

1 cup rolled oats

¾ cup unsweetened almond milk

½ cup raisins

¼ teaspoon ground cinnamon

2 tablespoons date molasses or brown rice syrup, optional

1 Granny Smith apple

1.
Combine the oats, almond milk, raisins, cinnamon, and date molasses (if using) in a bowl and let soak 15 minutes. When you are ready to serve the cereal, grate the apple into the cereal (or core and chop the apple separately before adding it to the cereal) and combine well.