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 TIP UNFLAVORED
PLANT MILK
Plant milk is the
term we use to

The Best Oil-Free Hummus

describe the plant-
based milk of your
choice. Rice, oat,
10 Minutes Makes 2 Cups hemp, almond,
and soy milk are
Virtually nonfat, this tasty, 2 cans chickpeas, rinsed and drained all varieties of
oil-free hummus recipe is 3 cloves garlic plant milk. Look for
the healthy antidote to your Juice of 1 lemon unsweetened,
hummus cravings. You can unflavored plant
2 tsp ground cumin milks.
find a store-bought variation
of this no-cook recipe in 2 tsp Bragg Liquid Aminos
almost any grocery store, ¼ cup water or vegetable broth
but 95 percent of them are
made with added olive oil 1. Blend all ingredients into a thick paste.
and tahini (sesame paste), 2. You can also customize this recipe by adding one or more of the
which pushes up the fat following: 2 tablespoons toasted sesame seeds; 1 fresh jalapeño,
content. Your best bet is to seeded and chopped; 1 roasted and chopped red bell pepper; 1 cup
take three minutes to whip Kalamata olives; 1 bunch fresh mint; 1 cup fresh spinach; 1 cup
up a batch of homemade, cooked eggplant
oil-free hummus on Sunday
that will last you through the
week. Enjoy it with crudités,
on toast, in wraps, bowls,
and more. Recipe credit:
Rip Esselstyn.
Thai Vegetable Noodle Soup
25 Minutes Makes 8 Cups
This recipe requires just one ½ cup thinly sliced scallions (green onions)
pot and 25 minutes. With 2 TBSP Thai Spice Blend
lots of veggies and plenty 4 cups low-sodium vegetable stock or water
of Thai spices, this brightly
1 cup 1-inch pieces green beans
flavored Thai noodle soup
is both colorful and 1 cup thinly sliced carrots
comforting. 4 oz. dry brown rice noodles
1 cup snow peas, trimmed and halved crosswise
1 cup 1-inch broccoli and/or cauliflower florets
Thai Spice Blend: 1 baby bok choy, cut into 1-inch pieces
2 TBSP garlic powder 1 cup unsweetened, unflavored plant milk
2 TBSP onion powder 3 TBSP lime juice
1 TBSP ground ginger
⅛ tsp sea salt
1 TBSP paprika
1 TBSP dried basil 4 to 6 fresh basil leaves, torn into pieces
2 tsp dried lemon zest
1. In a large saucepan combine scallions, Thai Spice Blend, and ¼ cup
2 tsp dried lemongrass or
water. Cook over medium 2 minutes. Add stock, green beans, and
lemon zest
carrots. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes.
½ tsp ground coriander
Add noodles, snow peas, broccoli, and bok choy; simmer 5 to 7
⅛ tsp cayenne pepper
minutes more or until noodles are cooked. Add milk; cook 1 minute.
⅛ tsp ground white or black
Stir in lime juice and salt. Garnish with basil.
pepper
Outrageously Healthy Black Bean Brownies
60 Minutes Makes 8 Brownies
The next time you’re craving rich, 1 (15-ounce) can no-salt-added black beans, drained and
chewy, densely chocolaty rinsed (or 1½ cups cooked)
goodness, make a batch of these 1 cup pure date syrup
black bean brownies. Cooked
½ cup unsweetened cocoa powder
black beans keep them lusciously
moist, while date syrup (also ¾ cup rolled oats
called date molasses) lends a 1 tsp baking powder
caramel-like sweetness. If you ½ tsp baking soda
can’t find date syrup at the store, Unsalted pistachio nuts, finely chopped (optional)
you can make your own by Vegan semisweet chocolate pieces (optional)
simmering equal amounts of
chopped dates and water in a 1. Preheat the oven to 350°F. Line an 8- or 9-inch
saucepan for 30 minutes, then round cake pan with parchment paper (or use
allowing the mixture to cool a silicone cake pan).
before puréeing until smooth. The 2. Combine the beans, date syrup, and cocoa
syrup can be strained through powder in a food processor; process just until
cheesecloth for more of a syrupy smooth. Add the oats, baking powder, and
consistency, if desired. Store these baking soda; process just until combined.
healthy brownies in an airtight 3. Spread batter into the prepared cake pan.
container for up to three days. Sprinkle with pistachios and chocolate pieces
Recipe credit: Chef AJ. (if using). Bake for 35 minutes. Cool on a wire
rack. Cut into wedges.
 TIP
You’ll have leftover
seasoning, so you can
store it in an airtight
container and use it to
flavor more roasted

Shawarma Sweet Potato-Quinoa Bowl

veggies, add to grain
bowls, or sprinkle onto
sandwiches.
30 Minutes Makes 1 Bowl
Ready in 30 minutes, this sweet potato-quinoa bowl is perfect for a quick meal. Smoky roasted sweet
potatoes, warm quinoa, cool cucumber, creamy hummus, and juicy cherry tomatoes create a delicious
blend of flavors. Top with red onion and fresh dill for a satisfying finish!
½ tsp ground black pepper 1. For Salt-Free Shawarma Seasoning, in a small bowl combine
½ tsp garlic powder the first 11 ingredients (through oregano).
½ tsp ground allspice 2. Preheat oven to 400°F. Line a baking sheet with parchment
¼ tsp paprika paper or a silicone baking mat. In a medium bowl combine
¼ tsp ground cumin 1 tablespoon of the lemon juice, 1 teaspoon of the Salt-Free
¼ tsp ground cinnamon Shawarma Seasoning, and 1 tablespoon water. Add sweet
¼ tsp ground cloves potato strips; toss to coat. Place sweet potato on prepared
¼ tsp ground nutmeg baking sheet. Roast 15 minutes or until tender. Transfer
¼ tsp ground cardamom baking sheet to a wire rack. Drizzle sweet potato with any
¼ tsp hot chili powder remaining seasoning mixture in bowl.
¼ tsp dried oregano leaves 3. Meanwhile, in a small bowl whisk together hummus, dill,
2 TBSP lemon juice and the remaining 1 tablespoon lemon juice. Whisk in 2
1 6-oz. sweet potato, peeled and cut tablespoons water, or enough to reach drizzling consistency.
into 1/2-inch strips (1¼ cups) 4. In a bowl combine sweet potato, quinoa, and hummus
⅓ cup oil-free hummus mixture. Toss to coat. Top with cucumber, tomatoes, and
1 TBSP chopped fresh dill onion. If you like, sprinkle with additional Salt- Free
1 cup hot cooked quinoa Shawarma Seasoning and dill. Serve with pita wedges.
½ cup thinly sliced cucumber Store leftover seasoning in an airtight container for up to 3
½ cup halved cherry tomatoes or months.
chopped tomato
2 TBSP chopped red onion
½ of a whole wheat pita round
Grilled Black Bean Veggie Burgers
60 minutes Makes 8 Burgers
Become the burger boss at your next plant-based BBQ with these drool-worthy black bean veggie
burgers. The nutrient-dense patties are seasoned with smoky paprika and salty soy sauce to create a
rich, meaty flavor that’s enhanced by the texture of brown rice and panko breadcrumbs. The trick to
grilling these burgers is patience! Be sure to wait the full 5 minutes before trying to flip them on the grill
or they may stick and fall apart. Once the patties are ready, serve them on a whole wheat bun with all
your favorite toppings.
2 15-oz. cans no-salt-added black beans, 1. In a large skillet cook the first five ingredients (through
rinsed and drained (3 cups) pepper) over medium until onion is tender, stirring
¾ cup grated onion occasionally. Coarsely mash bean mixture; cool slightly.
4 cloves garlic, minced 2. Meanwhile, in a large bowl stir together flaxseed meal
2 tsp smoked paprika and ⅓ cup water. Let stand 15 minutes.
¼ tsp ground black pepper 3. Stir tomato sauce and soy sauce into flaxseed mixture.
2 TBSP flaxseed meal Add bean mixture, brown rice, and panko. Stir to
¼ cup no-salt-added tomato sauce combine. Divide into eight portions. Form into ¾-inch-
2 TBSP reduced-sodium soy sauce or tamari thick patties.
1½ cups cooked brown rice 4. Grill, covered, over medium heat 5 minutes. Carefully
1 cup whole wheat panko turn burgers and grill 5 minutes more or until heated
8 whole wheat hamburger buns through. Brush with water if needed to prevent sticking.
Toppers: sliced onion, lettuce, sliced Serve burgers on buns with desired toppers.
tomatoes, pickles, homemade ketchup,
and/or mustard
Sloppy Joe Pitas 1. In a small saucepan bring 2 cups water to boiling.
30 minutes Makes 6 Pitas Stir in bulgur. Return to boiling; remove from heat.
Cover and let stand at least 15 minutes. Drain off any
Absolutely, you can enjoy vegan sloppy
remaining liquid.
Joes! This flavorful recipe stars bulgur and
2. Meanwhile, in a large skillet cook onion, bell pepper,
is ready in just 30 minutes. Serving them in
and celery over medium 7 to 8 minutes, stirring
a pita makes them easier to eat than on a
occasionally and adding additional water, 1 to 2
traditional bun. Opt for oil-free store-bought
Tbsp. at a time, as needed to prevent sticking. Add
barbecue sauce, or whip up your own for
garlic; cook 1 minute or until softened.
the perfect finishing touch.
3. Stir in bulgur, barbecue sauce, and soy sauce.
1 cup bulgur Reduce heat to medium-low. Cook 10 minutes.
1 cup finely chopped onion 4. In a dry skillet heat pita rounds, one at a time, on
½ cup finely chopped green bell pepper both sides until warm. Cut in half crosswise and fill
½ cup finely chopped celery with bulgur mixture.
2 cloves garlic, minced
1¾ cups oil-free barbecue sauce
1 TBSP reduced-sodium soy sauce or tamari
Sea salt, to taste
Freshly ground black pepper, to taste
3 whole grain pita bread rounds
Smoky Little Devils
1. To make hummus, blend chickpeas,
garlic, lemon juice, mustard, pepper,
40 Minutes Makes 24 salt, and 2 tablespoons of water in a
These tiny stuffed potatoes are absolutely beautiful, and, oh food processor until smooth.
so delicious as hors d’oeuvres or the center part of a meal. 2. Mix hummus, green onions, Dijon
And remember to hold back! Don’t eat them all before your mustard, lemon zest, lemon juice, and
guests arrive! Recipe from The Prevent and Reverse Heart turmeric in a small bowl. Use
Disease Cookbook. immediately or store in an airtight
container.
FOR THE HUMMUS: FOR THE DEVILS: 3. For Smoky Devils, steam potatoes in a
1 (15-ounce) can no-salt- 12 small red potatoes steamer basket over boiling water for
added chickpeas, drained (roughly the size of large 20 minutes. Then, cool them quickly by
and rinsed walnuts or small plunging into cold water or running cold
2 large cloves garlic clementines) water over them.
2 TBSP fresh lemon juice Pinch of smoked paprika, 4. Slice each potato in half. With the small
1½ TBSP spicy brown mustard, for garnish end of a melon-baller or a small spoon,
or to taste 1 green onion, finely scoop out a hole in the center. (Save
Ground black pepper, to taste sliced, for garnish the little scooped-out potato balls to put
¼ tsp salt (optional) Baby kale leaves, for into a salad or just pop them into your
1 cup chopped green onions garnish (optional) mouth!)
(4 to 5) Green Onion Hummus 5. Fill each hole with hummus. Sprinkle
2 tsp Dijon mustard, or to with smoked paprika. It is easiest to
taste take a tiny bit between your fingers and
Zest of 1 lemon sprinkle just enough for the color to
1½ to 2 additional TBSP fresh show. Garnish with green onions or, for
lemon juice, to taste a really fun look, use a tiny baby kale
½ tsp ground turmeric leaf as a “sail” in each little potato
“boat.”
Tamales-Inspired Waffles with Black Bean Hash
45 Minutes Makes 8 Waffles
This fun tamales-inspired dish features savory waffles made with corn (in the form of masa harina and
cornmeal) and an easy black bean and veggie hash. Feel free to get creative and sub in whatever
veggies you have on hand. Top it all off with salsa and guacamole for a flavorful, colorful meal that you
can enjoy for breakfast, lunch, or dinner.
1½ cups masa harina 1. Preheat waffle maker according to manufacturer’s directions, using
½ cup cornmeal medium setting if available.
⅓ cup almond flour 2. In a bowl stir together the first five ingredients (through salt). Stir in
1 tsp regular or sodium-free 1 tablespoon of the lemon juice and 2¼ cups water.
baking powder 3. To bake waffles, pour ½ cup batter in waffle maker. Close lid;
½ tsp sea salt bake 5 minutes. If lid lifts easily after 5 minutes, the waffle is ready.
2 TBSP lemon juice If not, cook 30 seconds more. Using a wooden chopstick or silicone
1 cup finely chopped onion spatula, remove waffle and place on a wire rack. (See tip in intro.)
1 cup chopped red bell pepper Repeat with the remaining batter.
1 cup fresh or frozen corn 4. For hash, in a saucepan combine onion, bell pepper, corn, garlic,
6 small cloves garlic, minced and ¼ cup water. Cook on medium-low 10 minutes or until tender,
1 15-oz. can black beans, rinsed adding additional water, 1 to 2 tablespoons at a time, as needed
and drained (1½ cups) to prevent sticking. Stir in beans, taco seasoning, and the
1 TBSP taco seasoning remaining 1 tablespoon lemon juice. Cook 5 minutes. Season with
1 cup purchased oil-free salsa additional salt.
1 cup guacamole 5. Serve warm waffles with hash. Top with salsa, guacamole, and, if
Sliced jalapeño chile (optional) desired, jalapeño. Serve immediately.
Mexican 10-Layer Dip
30 Minutes Makes 1 (9x5-inch) Pan
We can't get enough of this colorful, guilt-free Mexican 10-layer dip, topped with avocado and tofu
"sour cream" and served with homemade tortilla chips. This will be your next party favorite!
1. Preheat the oven to 350°F. Cut the tortillas
4 corn tortillas 1 cup salsa
½ (14-ounce) package 1 cup shredded lettuce into bite-size triangles and bake them on a
extra-firm silken tofu, 2 scallions (white and baking sheet until crisp, 20 minutes.
drained green parts), thinly sliced 2. Meanwhile, combine the drained tofu,
2 TBSP fresh lemon juice 1 tomato, cut into small dice lemon juice, red wine vinegar, and
1 TBSP red wine vinegar ½ cup fresh or frozen (and cayenne pepper (if using) in a blender;
1 pinch cayenne pepper thawed) corn
season with salt to taste. Purée until
(optional) ½ avocado, diced
sea salt (optional) smooth. Chill the tofu “sour cream” until
1 (15-ounce) can refried 1 TBSP seeded and sliced ready to use.
black beans (1½ cups) jalapeño (optional) 3. Combine the refried beans, garlic powder,
¼ tsp garlic powder 1 TBSP finely chopped fresh cumin, and oregano in a saucepan and
¼ tsp ground cumin cilantro (optional) cook until heated through, about 5
¼ tsp dried oregano ¼ cup sliced black olives minutes. Add 1 to 2 tablespoons of water if
needed to help combine.
4. Spread the beans in the base of a serving
dish. Top with the salsa, followed by the
lettuce, scallions, tomatoes, corn, and tofu
sour cream, along with any optional
ingredients. Scatter sliced olives over the
dip, then serve with tortilla chips.
 IT’S THE ANSWER TO A PRAYER THAT I HAD FOR DECADES:
TO FIND A WAY OF EATING THAT WAS
HEALTHY, ENJOYABLE, AND SUSTAINABLE!
I signed up for Forks Meal Planner. To my surprise,
within a week I was feeling so much better. My achy
joints were improving, I wasn’t having palpitations,
and I was breathing better at night. I found the
program to be very easy and hassle-free. Two
years later, I have lost more
than 140 pounds. My waist
has shrunk from 56” to 38”
(and is still shrinking).
Tony B.

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