Forks Over Knives
How to Lose Weight Without Losing Your Mind
updated
Gear up for Thanksgiving with a recipe demo from the first family of whole-food, plant-based eating.
Nobody knows WFPB family cooking better than mother-daughter duo Ann and Jane Esselstyn. In this replay of a live Forks Over Knives webinar, Ann and Jane will demonstrate how to make a few of the Esselstyn family’s favorite holiday recipes, including Kale Bruschetta, Good Garlicky Mashed Potatoes, and (from their most recent cookbook, Be a Plant-Based Woman Warrior) Mommy’s Mushroom Gravy 3.0. Start planning your Thanksgiving menu and get in the holiday spirit with the always entertaining and inspiring Esselstyns.
Watch them prepare:
Mommy's Mushroom Gravy 3.0: forksoverknives.com/recipes/vegan-sauces-condiments/mommys-mushroom-gravy
Good Garlicky mashed Potatoes: forksoverknives.com/recipes/vegan-salads-sides/good-garlicky-mashed-potatoes
Kale Bruschetta: forksoverknives.com/recipes/vegan-snacks-appetizers/kale-bruschetta
Sign up for a free trial of Forks Meal Planner to access these recipes and more, as part of our featured plan, "Plant-Based Thanksgiving Feast Featuring Esselstyn Family Faves": forksoverknives.com/meal-planner
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Ann and Jane Esselstyn are a mother-daughter team with decades of experience developing delicious, healthful dishes both for their family and for Dr. Caldwell Esselstyn’s many grateful patients. They co-authored Be a Plant-Based Woman Warrior and The Prevent & Reverse Heart Disease Cookbook, they regularly feature heart-healthy recipes on their popular YouTube channel, and both serve as facilitators for The Esselstyn Foundation. Ann developed the recipes for The New York Times bestselling book Prevent and Reverse Heart Disease. Jane is a wellness instructor and a plant-strong presenter and cook, as well as a married mother of three. She created the recipe section for the bestselling Plant-Strong and The Engine 2 Seven-Day Rescue Diet, and co-authored The Engine 2 Cookbook with her brother, Rip Esselstyn. Ann and Jane live next door to each other in Cleveland, Ohio.
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According to CDC estimates, more than 37 million Americans are living with diabetes. Roughly 90–95% have Type 2 diabetes, a serious chronic condition that can lead to heart disease, chronic kidney disease, and vision loss. An additional 96 million are headed down the same path with prediabetes, and 8 out of 10 of them don’t even know they have it.
The good news is Type 2 diabetes can be prevented and reversed with basic lifestyle changes. In this free webinar, best-selling author and physician Neal Barnard, MD, will cut through the confusion about diet and diabetes and present proven, drug-free strategies for preventing and reversing this dangerous disease.
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Neal Barnard, MD, FACC, is an adjunct professor of medicine at the George Washington University School of Medicine and president of the Physicians Committee for Responsible Medicine. He has led numerous research studies investigating the effects of diet on diabetes, body weight, and chronic pain, including a groundbreaking study of dietary interventions in Type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing Type 2 diabetes as a potentially reversible condition. He has authored more than 20 books and is the editor in chief of the Nutrition Guide for Clinicians.
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But that’s not the whole story.
In this free webinar, one of the top interventional cardiologists in the country, Columbus Batiste, MD, reveals some little-known truths about cholesterol and its relationship to heart health. Dr. Batiste shares his best advice on how to navigate the labyrinth of high-cholesterol risk factors and make informed choices to protect your heart for the long term.
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Dr. Columbus Batiste is a board-certified interventional cardiologist, assistant clinical professor at the University of California Riverside School of Medicine, and regional chief of cardiology for Southern California Permanente Medical Group. Dr. Batiste's mission is to break the cycle of using prescriptions and procedures as the sole management for chronic disease, and promote long-term, lifestyle-oriented solutions for his patients, including nutrition, stress reduction, and exercise.
Understanding that the health of an individual is uniquely tied to their community, Dr. Batiste co-founded the nonprofit organization Healthy Heart Nation. He has lectured in multiple countries regarding the power of lifestyle medicine centered in whole-food, plant-based nutrition. He is awaiting release of his first book, entitled SELFish: A Cure for a Stressed and Broken Heart.
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Feeling a little stressed about putting together a whole-food, plant-based meal for friends and family this Thanksgiving? Let us show you how simple and delicious your plant-based Thanksgiving can be. In this live webinar, Chef AJ will demonstrate how to make four easy and awesome Forks Over Knives recipes, including a gorgeous roasted veggie side dish, hearty meat-free loaf, super-quick cranberry relish, and a polenta-based apple cake. Vegan, oil-free, and gluten-free, these four recipes are perfect for pleasing a crowd. Join us to see how it’s done, ask questions, and get excited for the holiday.
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Chef AJ has been devoted to a plant-exclusive diet for over 44 years. She is the host of the television series Healthy Living with CHEF AJ airing on Foody TV. A chef, culinary instructor, and professional speaker, she is author of Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight and the best-selling books The Secrets to Ultimate Weight Loss and Own Your Health. Chef AJ was the executive pastry chef at Santé Restaurant in Los Angeles where she was famous for her sugar-, oil-, salt-, and gluten-free desserts. She is the host of YouTube show Chef AJ Live. She is proud to say that her IQ is higher than her cholesterol. In 2018 she was inducted into the Vegetarian Hall of Fame.
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This recipe is from Forks Meal Planner, a weekly meal-planning tool to keep you on a healthy plant-based path. Try Forks Meal Planner for free for two weeks here: forksoverknives.com/meal-planner
Whether you are a beginner or a veteran, these whole-food, plant-based recipes are for you.
Find our extensive recipe archive here ▸ forksoverknives.com/recipes
Download top-rated Plant-Based recipe app today ▸ forksoverknives.com/app
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Full Recipe Here ▸ forksoverknives.com/recipes/vegan-burgers-wraps/veggie-fajitas
INGREDIENTS:
- 4 portobello mushrooms, stemmed & sliced
- 2 red bell peppers, thinly sliced (2 cups)
- 1 red onion, thinly sliced (1 cup)
- 4 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground cumin
- 3 cloves garlic, peeled and minced
- 1 tablespoon low-sodium soy sauce (or tamari or liquid aminos)
- 1 tablespoon pure maple syrup
- 3 tablespoons fresh lime juice
- ½ cup fresh cilantro, finely chopped (optional)
- Sea salt, to taste
- Freshly ground black pepper, to taste
- 12 corn tortillas
- 1 cup store-bought salsa
- 1 avocado, diced (optional)
DIRECTIONS:
- In a large skillet over medium heat, cook portobellos, bell peppers, red onions, garlic, ginger, and cumin, stirring occasionally, until the water released from the mushrooms has been absorbed and the vegetables are tender, about 15 minutes.
- In a bowl, combine soy sauce, maple syrup, and lime juice.
- Pour sauce over vegetables and cook until absorbed, a few minutes. Remove from heat. Add cilantro, if desired, and season with salt and pepper to taste.
- In a nonstick skillet over medium heat, warm tortillas until soft and pliable, about 20 seconds on each side. Cover with a damp cloth to keep soft until serving.
- For each fajita, place about ⅓ cup filling in center of a tortilla, then top with salsa and avocado, if desired.
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About Forks Over Knives’ Recipe:
Forks Over Knives recipes and articles are created by a large community of chefs, authors, doctors, and other health professionals representing an array of specialties, from preventive and lifestyle medicine to nutrition, cardiology, psychology, and more.
In this webinar, competitive athletes Robert Cheeke and Matt Frazier, co-authors of "The Plant-Based Athlete," are living proof that the human body doesn’t need meat, eggs, or dairy to be strong. They will discuss how a consciously calibrated plant-based diet offers the best possible recovery times, injury prevention, and restorative sleep, allowing athletes—and anyone who is active—to train more effectively with better results.
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Robert Cheeke grew up on a farm in Corvallis, Oregon, where he adopted a vegan lifestyle in 1995 at age 15. In addition to co-authoring The Plant-Based Athlete, he is the author of Vegan Bodybuilding & Fitness, Shred It!, and Plant-Based Muscle. Often referred to as the godfather of vegan bodybuilding, Cheeke tours the world sharing his story of transformation from a skinny farm kid to a two-time natural bodybuilding champion. He is a multisport athlete and entrepreneur, the founder and president of the online community Vegan Bodybuilding & Fitness, and a regular contributor to No Meat Athlete, Forks Over Knives, and Vegan Strong. Robert lives in Colorado with his wife and two rescued Chihuahuas.
Matt Frazier is a vegan ultramarathoner, author, and entrepreneur, best known as the founder of the No Meat Athlete movement and host of the No Meat Athlete Radio podcast. He is a co-author of The Plant-Based Athlete, and his book The No Meat Athlete Cookbook was named a Sports Illustrated Best Health and Wellness Book of 2017. Frazier’s first book was No Meat Athlete: Run on Plants and Discover Your Fittest, Fastest, Happiest Self. Matt lives in Charlotte, North Carolina, with his wife, two plant-based athlete kids, and rescued dog and cat.
Read more from Robert & Matt here: forksoverknives.com/wellness/bodybuilder-robert-cheeke-ultrarunner-matt-frazier-on-their-new-book-plant-based-athlete
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In this webinar, Tim Kaufman of FatManRants will share his amazing personal journey from chronic disease and addiction to health and happiness through a whole-food, plant-based lifestyle. He shares his best advice for getting started with a plant-based diet and staying in the game for the long term.
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Tim Kaufman has appeared on podcasts from around the world and has been featured by Runners World magazine, Good Morning America, Today, People, WebMd, ESPN, and many other media outlets. He uses his platform as an international speaker to educate and motivate people regarding plant-based nutrition, fitness, addiction recovery, overcoming physical challenges, and emotional and spiritual wellness. Read his original Forks Over Knives Success Story here: forksoverknives.com/success-stories/sick-and-disabled-to-healthy-on-a-plant-based-diet
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Will Bulsiewicz, MD, MSCI is the New York Times bestselling author of the book "Fiber Fueled." He’s also an award-winning gastroenterologist, gut health expert and the author of more than 20 articles in the top American gastroenterology journals. He’s a graduate of Georgetown University School of Medicine and was chief medical resident at Northwestern Memorial Hospital and chief gastroenterology fellow at the University of North Carolina Hospitals.
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Breast cancer is one of the most feared diseases in the world. But did you know that only 5 to 10 percent of all breast cancer comes from an inherited gene mutation? That’s right: Up to 90 percent of cancer results from the dietary and lifestyle choices we make every single day—not genetics. Kristi Funk, MD, noted breast cancer surgeon and women’s health warrior at pinklotus.com, dispels common misconceptions about breast cancer and presents evidence-based nutrition and lifestyle secrets to living your healthiest life. Come listen as complex concepts get distilled into simple, actionable, take-it-home-and-start-right-now power!
In this replay of a live webinar, Dr. Funk discusses:
- The four boulders on the scales of health that tip you toward breast cancer or away from it.
- How every time you lift a fork to your mouth, you either fight or fuel breast cancer.
- The top 12 foods that breast cancer hates more than kids hate cabbage.
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In 2012, Adam Sud’s life was completely out of control. He was seriously overweight and struggling with multiple addictions and mental health disorders, type 2 diabetes, and other chronic diseases. His life nearly came to an end when he attempted suicide by drug overdose. He checked into rehab and with the help of his parents and a plant-based diet, he began a journey that led to a remarkable recovery. Within one year, he had overcome his addictions, reversed all of his chronic diseases, gotten off all of his medications, and lost 180 pounds.
In this replay of a live webinar, Adam discusses:
—How a plant-based diet helped him overcome addiction and depression.
—What is addiction really? What is the role of nutrition in the disease?
—His insights from leading the first clinical research study on plant-based nutrition and mental health and addiction outcomes, which will be published this summer.
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Luminaries from the original Forks Over Knives film reunite for a thought-provoking conversation with plant-based scholar Nina Gheihman, PhD, in celebration of 10 years of Forks Over Knives.
Watch T. Colin Campbell, PhD; Neal D. Barnard, MD; Caldwell Esselstyn, MD; Rip Esselstyn; and Forks Over Knives executive producer Brian Wendel discuss how the plant-based movement has grown in recent years, what they see on the horizon, how to navigate the changing landscape in the healthiest possible way, and more.
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Chef AJ has coached thousands of clients and helped tens of thousands more with her events, classes, and programs.
When she reflected on what makes weight loss successful for some while others struggle, Chef AJ identified some key elements that are vital to long-term success.
In this webinar, she shares those tips!
* Please note - the coupon code in the video was valid 1-12-21 through 1-18-21
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Whether you are a beginner or a veteran, these whole-food, plant-based recipes are for you.
Find our extensive recipe archive here ▸ forksoverknives.com/recipes
Download top-rated Plant-Based recipe app today ▸ forksoverknives.com/app
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Full Recipe Here ▸ forksoverknives.com/recipes/vegan-soups-stews/harvest-vegetable-instant-pot-minestrone
INGREDIENTS:
- 2 cups chopped onions
- 1 cup dried white beans (any variety), rinsed and drained
- 4 cloves garlic, minced
- 1 cup ½-inch pieces carrots
- 1 cup ½-inch pieces celery
- 1 cup ½-inch pieces parsnips
- 1 cup ½-inch pieces turnip
- 1 cup ½-inch pieces rutabaga
- 1 teaspoon dried basil, crushed
- ½ teaspoon dried thyme, crushed
- ½ teaspoon dried rosemary, crushed
- ¼ teaspoon dried oregano, crushed
- 3 cups dried shell pasta
- 1 6-oz. can no-salt-added tomato paste
- Sea salt and freshly ground black pepper, to taste
DIRECTIONS:
- In a 6-qt. Instant Pot multicooker combine onions, beans, and garlic. Stir in 3 cups water.
- Lock lid in place; set pressure valve to Sealing. Set cooker on Bean setting and cook 35 minutes. Let stand to release pressure naturally (about 20 minutes). Open lid carefully.
- Stir in the next nine ingredients (through oregano). Set cooker on Sauté setting and Low temperature. Cook, uncovered, 10 minutes. Stir in pasta, tomato paste, and 3 cups hot water. Cook, uncovered, 10 minutes more or until pasta is tender but still firm (add 1 cup hot water if necessary). Season with salt and pepper.
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About Forks Over Knives’ Recipe:
Forks Over Knives recipes and articles are created by a large community of chefs, authors, doctors, and other health professionals representing an array of specialties, from preventive and lifestyle medicine to nutrition, cardiology, psychology, and more."
Whether you are a beginner or a veteran, these whole-food, plant-based recipes are for you.
Find our extensive recipe archive here ▸ forksoverknives.com/recipes
Download top-rated Plant-Based recipe app today ▸ forksoverknives.com/app
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Full Recipe Here ▸ forksoverknives.com/recipes/vegan-snacks-appetizers/sweet-potato-mini-galettes
INGREDIENTS
- 1 medium sweet potato, scrubbed and cut into ¼-inch-thick coins
- 1 medium Russet potato, peeled and cut into large pieces
- ½ cup raw cashews
- 1½ cups whole wheat flour, plus more for dusting
- ½ teaspoon baking powder
- ½ teaspoon sea salt
- 1 small red onion, diced (1 cup)
- 1 fennel bulb, diced (1 cup)
- ½ tablespoon garlic powder
- 1 teaspoon fresh sage (or ½ tsp. dried)
- 1 teaspoon fresh rosemary (or ½ tsp. dried)
- 2 tablespoons nutritional yeast
- 2 tablespoons finely chopped fresh chives
- 1 teaspoon white wine vinegar
- Sea salt and freshly ground black pepper, to taste
DIRECTIONS:
- Place Russet and sweet potatoes in a steamer basket in a large saucepan, keeping Russet pieces to one side and sweet potato to the other side. Add water to saucepan to just below basket. Bring to boiling. Cover and steam 12 to 14 minutes or until tender when pierced with a fork. Uncover pot. Set aside to cool slightly. Transfer Russet potatoes to a bowl and mash. Set aside.
- Preheat oven to 375°F. Line a baking sheet with parchment paper.
- Soak cashews in ½ cup hot (not boiling) water for 20 minutes. Transfer cashews and their soaking water to a blender. Blend until creamy.
- Transfer half of the cashew cream (about ¼ cup) to a food processor fitted with a dough blade. Add mashed potato, the flour, baking powder, and salt. Process just until dough is fluffy; do not overprocess. Set dough aside for 15 to 20 minutes.
- On a clean, flour-dusted surface, roll out dough to a tortilla-thin disk. Using a 3-inch round cookie cutter or the top of a drinking glass, cut dough into disks. Arrange disks in a single layer on the prepared baking sheet. Gather remaining dough scraps, and repeat the process until you have 12 disks.
- Place one sweet potato coin in the middle of each dough disk. Fold edges of dough upward, pleating the edges to create shallow cups. Bake galettes 20 minutes or until the cups appear half-baked.
- Meanwhile, make the filling: In a skillet, stir together onion, fennel, garlic powder, sage, rosemary, and 1 to 2 tablespoons water. Cook over medium for 10 minutes or until onion and fennel are tender, adding more water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the remaining cashew cream, the nutritional yeast, 1 tablespoon of the chives, and the vinegar. Season with salt and pepper. Remove from heat and let cool.
- Top each galette with 1 tablespoon of filling. Bake galettes for 20 minutes more, or until they start to brown around the edges. Garnish galettes with reserved chives and serve warm.
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Full Recipe Here ▸ forksoverknives.com/recipes/vegan-desserts/cranberry-stuffed-hasselback-apples
INGREDIENTS:
- 2 large red cooking apples, such as Braeburn, Honeycrisp, or Gala
- ¼ cup chopped dried cranberries
- 2 tablespoons chopped walnuts
- 2 tablespoons pure maple syrup
- 1 tablespoon finely chopped crystallized ginger
- 2 teaspoons orange zest
DIRECTIONS:
- Preheat oven to 400°F. Halve and core apples. Place cut sides down on cutting board. Arrange wooden skewers or chopsticks lengthwise on opposite sides of each apple half. Cut apple halves crosswise into ¼-inch slices, stopping when knife reaches skewers (to prevent slicing all the way through).
- Place apples in a 2-qt. rectangular baking dish. Cover with foil. Bake 20 minutes.
- In a bowl stir together the remaining ingredients. Remove apples from oven; remove foil. Spoon cranberry mixture between apple slices and over the tops of apples. Bake, uncovered, 3 to 5 minutes more or until heated through.
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Full Recipe Here ▸ forksoverknives.com/recipes/vegan-desserts/pumpkin-tart-with-oat-crust
INGREDIENTS:
- 1½ cups rolled oats
- ¼ cup flaxseed meal, divided
- 3 tablespoons unsalted almond butter
- 1 cup unsweetened plant milk, such as almond, soy, cashew, or rice; divided
- 1 15-oz. can pumpkin
- ⅓ cup chopped pitted whole dates
- ¼ cup pure maple syrup
- 2 tablespoons arrowroot powder
- 2 teaspoons pumpkin pie spice
- 1 teaspoon pure vanilla extract
- ¼ teaspoon sea salt
- Aquafaba Cream (optional)
DIRECTIONS:
- Preheat oven to 375°F. For crust, in a food processor combine oats, 3 Tbsp. of the flaxseed meal, and the almond butter. Cover and pulse until mixed. With processor running, slowly add 2 to 4 Tbsp. milk until mixture starts to cling together and is slightly moistened. Press onto the bottom and up the sides of a 9-inch tart pan with a removable bottom.
- For filling, combine the remaining 1 Tbsp. flaxseed meal with ¼ cup water; let stand 5 minutes. Add to food processor with pumpkin, ¾ cup milk, the dates, maple syrup, arrowroot, pumpkin pie spice, vanilla, and salt. Cover and process until smooth. Spread filling into crust.
- Bake 50 to 55 minutes or until filling is set. Cool on a wire rack 30 minutes. Chill 2 to 8 hours. Remove sides of tart pan. If desired, serve tart with Aquafaba Cream.
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A puzzling chronic disorder that affects more women than men, irritable bowel syndrome (IBS) can be relatively mild, or it can seriously interfere with your daily life. Symptoms often include abdominal pain, gas, bloating, diarrhea, and constipation.
In this webinar, integrative gastroenterologist Angie Sadeghi, MD, will share the latest on what doctors know about IBS and gut health, and how plant-based nutrition and other lifestyle strategies can help.
*recorded on October 14, 2020
0:00 Introduction
13:39 What is irritable bowel syndrome (IBS) and how is it diagnosed?
15:27 Symptoms of IBS
17:24 IBS and quality of life
18:48 Pathophysiology - Causes of gut dysfunction
26:48 Is it IBS or SIBO?
36:27 Effects of bile acids on IBS - which fats are good for you?
38:00 Diet and IBS
39:53 Limitations of FODMAP diet
46:41 Diagnostic testing for IBS
48:07 Therapy for IBS
53:00 Q&A session
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Did you know that most of your immune system resides in your gut, along with 99.5 percent of your genetic code? It’s also home to trillions of microbes—aka your gut microbiome—that help keep your body running like a well-oiled machine. A healthy microbiome is the key to boosting metabolism, balancing hormones, and taming the inflammation that can lead to a host of diseases and conditions.
In this free webinar, Dr. Will Bulsiewicz, gastroenterologist and author of the new Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Health, and Optimizing Your Microbiome, will share cutting-edge research and his extensive clinical knowledge on gut health and diet. In this presentation, you will learn:
-How your microbiome impacts blood sugar, cholesterol levels, immunity, mood, and more.
-Why elimination diets can be hazardous to your health.
-The signs and symptoms of a damaged microbiome, and how simple diet changes can help undo the damage in fairly short order.
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This is a live recording of the live webinar from April 7, 2020.
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This is a recording of the live webinar from March 23, 2020.
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Dr. Lim discusses:
The concept of calorie density and why it’s essential to long-term success.
His 10-point checklist for maximum weight loss.
Concrete strategies for making healthy behaviors easier and breaking through a weight-loss plateau.
This is a recording of the live webinar from Jan. 15, 2020.
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Learn about the connection between dietary fats, Alzheimer’s disease, and cognitive decline.
This webinar was presented live on Oct. 22, 2019.
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Full Recipe Here ▸ forksoverknives.com/recipes/double-chocolate-vegan-instant-pot-cake
INGREDIENTS:
- 1⅓ cup unsweetened plant-based milk, such as almond, soy, cashew, or rice
- 1½ teaspoons ground flaxseeds
- 1½ teaspoons apple cider vinegar
- 2½ teaspoons pure vanilla extract
- ¾ cup unbleached all-purpose flour or whole wheat pastry flour
- ⅔ cup pure cane sugar
- ⅔ cup + ¼ cup unsweetened cocoa powder
- ¼ cup almond flour
- ½ teaspoon regular or sodium-free baking powder
- ¼ teaspoon baking soda
- ⅛ teaspoon sea salt
- ½ cup Date Paste
- 1 tablespoon almond butter
- Fresh berries (optional)
DIRECTIONS:
- Fill a 6-qt. Instant Pot multicooker with 1 inch water; add steamer rack. Set cooker on Sauté setting and allow to heat on Normal temperature 10 to 15 minutes or until water starts to steam.
- Meanwhile, in a small bowl combine 1 cup of the milk, the flaxseeds, vinegar, and 1½ teaspoons of the vanilla. In a medium bowl stir together the all-purpose flour, sugar, ⅔ cup of the cocoa powder, the almond flour, baking powder, baking soda, and salt. Stir milk mixture into flour mixture until combined. Pour batter into a 6×3-inch springform or round cake pan.
- Place cake on rack in cooker. Lock lid in place; set pressure valve to Venting. Set cooker on Slow Cook setting and High temperature and cook 90 minutes. Open lid carefully. Turn off cooker and let cake stand in cooker 10 minutes or until steam subsides.
- Using oven mitts, lift out cake. Cool on a wire rack 10 minutes. Remove sides of springform pan or remove cake from cake pan; cool completely on rack.
- Meanwhile, for frosting, in a blender combine the Date Paste, ⅓ cup of the milk, ¼ cup of the cocoa powder, the almond butter, and 1 teaspoon of the vanilla. Cover and blend until smooth.
- Generously spread top and sides of cake with frosting. Chill 20 minutes or until frosting is set. Serve immediately or chill until ready to serve. If desired, serve with berries.
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Read our in-depth interview with the cardiologist who's been leading Montefiore's transformation here: bit.ly/2NUHA65
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Full Recipe Here ▸ forksoverknives.com/recipes/30-minute-easy-vegan-chili
INGREDIENTS:
- 2 yellow onions, chopped (1½ cups)
- 1 large green bell pepper, chopped (1½ cups)
- 3 tablespoons mild chili powder
- 1 tablespoon dried oregano
- 2 teaspoons ground cumin
- 4 cloves garlic, minced
- 2 15-oz. cans pinto beans, rinsed and drained
- 1 28-oz. can diced tomatoes, undrained
- 2 cups low-sodium vegetable broth
- Sea salt, to taste
- Freshly ground black pepper, to taste
- Cooked brown rice or whole grain noodles (optional)
DIRECTIONS:
- In a Dutch oven cook onions and bell peppers over medium 5 minutes or until softened, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
- Stir in chili powder, oregano, cumin, and garlic; cook 1 minute. Add beans, tomatoes, and broth. Bring just to boiling over medium-high; reduce heat. Simmer, partially covered, 20 minutes or until tomatoes start to break down and mixture is slightly thick.
- Season with salt and black pepper. If desired, serve chili over rice.
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Full Recipe Here ▸ forksoverknives.com/recipes/watermelon-basil-ice
INGREDIENTS:
- 6 cups cubed fresh ripe watermelon
- ½ cup packed fresh basil leaves
- 1 tablespoon lemon juice
DIRECTIONS:
1) Place the watermelon, basil, and lemon juice in a blender. Process just until smooth.
2) Pour the mixture into a shallow airtight freezer container. For best results, freeze for 3 to 4 hours until the texture is frozen yet scoopable. Use a metal ice cream scoop to portion into serving dishes.
3) Freeze any leftovers. To serve again, thaw at room temperature for about 10 minutes before scooping.
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Full Recipe Here ▸ forksoverknives.com/recipes/quick-black-bean-tostadas
INGREDIENTS:
10 6-inch corn tortillas
2 15-oz. cans black beans, rinsed and drained
2 tablespoons lemon juice
1½ tablespoons onion powder
1½ tablespoons garlic powder
1 teaspoon ground cumin
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups finely shredded romaine lettuce
1 green onion, thinly sliced (¾ cup)
1 medium tomato, finely chopped (½ cup)
3 tablespoons fresh cilantro, finely snipped
DIRECTIONS:
1. Preheat oven to 350°F. Arrange tortillas in a single layer on baking sheets. Bake 20 minutes or until crisp.
2. Meanwhile, in a medium saucepan combine the black beans, lemon juice, onion powder, garlic powder, and ground cumin. Add ½ cup of water and cook over medium heat 10 minutes, adding additional water, 1 to 2 Tbsp. at a time, if needed to prevent sticking.
Mash bean mixture to reach desired consistency, adding additional water if desired to make creamier. Season with salt and pepper.
3. To assemble, spread tortillas with bean mixture, using ¼ cup for each tortilla. Top with lettuce, green onions, tomato, and cilantro.
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Full Recipe Here ▸ forksoverknives.com/recipes/raspberry-apple-crumble
INGREDIENTS:
8 medium sweet apples, such as Gala or Fuji, chopped (48 ounces)
1 pound frozen raspberries, thawed (4 cups)
2 cups oat flour (see tip, above)
2 cups rolled oats
½ cup pure maple syrup
¼ cup almond butter
2 teaspoons baking powder
¼ teaspoon sea salt
DIRECTIONS:
1) Preheat the oven to 425°F.
2) In a skillet over medium heat, cook chopped apples, stirring occasionally, until they begin to soften, 5 to 7 minutes. Add a bit of water if needed to keep apples from sticking. Transfer apples to an 11-inch square or 13x9-inch rectangular baking dish; top with raspberries.
3) In a bowl, combine oat flour, rolled oats, maple syrup, almond butter, baking powder, and salt; rub in with fingertips until mixture comes together in small clumps. Spread the crumble over the fruit. Bake until golden brown, about 20 minutes.
4) Serve warm.
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Full Recipe Here ▸ forksoverknives.com/recipes/vegan-blueberry-aquafaba-muffins
INGREDIENTS:
1 (15-ounce) can no-salt-added chickpeas
1 lemon
⅔ cup mashed banana
½ cup pitted whole dates, chopped
¼ cup unsweetened vanilla almond milk
1 tablespoon pure vanilla extract
2 cups white whole-wheat flour
2 tablespoons chia seeds
1½ teaspoons baking powder
¼ teaspoon sea salt
½ cup fresh blueberries
½ cup fresh raspberries
DIRECTIONS:
1. Preheat the oven to 400°F. Line a 12-cup muffin pan with silicone cupcake liners. Drain the chickpeas, reserving ½ cup of the liquid. (Cover and chill chickpeas up to 3 days for another use.)
2. Remove 2 teaspoons of zest and squeeze 2 teaspoons of juice from the lemon. Combine the banana, dates, reserved chickpea liquid, lemon zest and juice, almond milk, and vanilla extract in a blender. Cover and blend until smooth.
3. Combine the flour, chia seeds, baking powder, and salt in a large bowl and stir well. Add the banana mixture to the flour mixture and stir, just until moistened (batter should be lumpy). Fold in the blueberries and raspberries.
4. Spoon the batter into the prepared muffin cups, filling each two-thirds full. Bake for 15 to 18 minutes or until a toothpick inserted into the center of a muffin comes out clean. Cool on a wire rack for 5 minutes before removing the muffins from the liners.
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Full Recipe Here ▸ forksoverknives.com/recipes/chopped-veggie-pasta-salad-creamy-cauliflower-dressing
INGREDIENTS:
For the salad
-6 ounces dry whole-grain elbow macaroni
-2 cups green beans, cut into ½-inch dice (12 ounces)
-2 medium carrots, peeled and cut into ½-inch dice (1 cup)
-2 cups chopped romaine lettuce (½-inch pieces)
-1 cup roughly chopped red cabbage
-1 cup halved cherry tomatoes
-½ cup red onion, cut into ¼-inch dice
-¼ cup finely chopped fresh parsley
-2 whole pepperoncini, sliced (optional)
For the dressing
-1 cup 1-inch raw cauliflower florets (about 4 ounces)
-¼ cup almond flour
-3 tablespoons nutritional yeast
-1 tablespoon white wine vinegar
-1 teaspoon garlic powder
-½ teaspoon Italian seasoning
-¼ teaspoon yellow mustard
-¼ teaspoon sea salt
-⅛ teaspoon dried marjoram
-Freshly ground black pepper
DIRECTIONS:
1. Bring a large pot of water to a boil. Add pasta, and cook according to package directions. Five minutes before you expect the pasta to be done, add green beans and carrots to the pot. Return water to a boil, and continue to cook until pasta and veggies are tender. Drain and transfer pasta, green beans, and carrots to a large serving bowl.
2. To make the dressing, in a blender, combine the cauliflower, almond flour, nutritional yeast, vinegar, garlic, Italian seasoning, mustard, salt, marjoram, pepper, and 1 cup of water. Blend 5 to 7 minutes or until smooth.
3. Transfer the dressing to a saucepan and cook on medium heat for 4 to 5 minutes to thicken. Remove pan from heat and let dressing cool.
4. Add the dressing, lettuce, cabbage, tomatoes, and onion to the pasta mixture, and toss to coat.
5. Garnish with parsley and pepperoncini (if using) right before serving.
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Full Recipe Here ▸ forksoverknives.com/recipes/vegan-carrot-cake
INGREDIENTS:
1½ cups unsweetened plant milk, such as almond, soy, cashew, or rice
4½ ounces pitted whole dates, chopped
¾ cup raisins, divided
½ cup sliced ripe banana
1 teaspoon pure vanilla extract (or seeds from 1 vanilla bean)
1¾ cups regular rolled oats
2 teaspoons baking powder
2 teaspoons ground cinnamon
1 teaspoon baking soda
1 teaspoon ground nutmeg
Pinch of ground cloves
1½ cups finely shredded carrots
½ cup chopped walnuts (optional)
1 cup Vanilla Bean Frosting (optional)
DIRECTIONS:
1. Combine the plant milk, dates, ¼ cup of the raisins, the banana, and vanilla in a medium bowl. Let stand for 15 minutes or until dates are softened.
2. Preheat the oven to 350°F. Line an 8-inch square baking pan with parchment paper (or use a silicone baking pan).
3. Place the oats in a blender. Cover and blend until a powder forms. Transfer to a large bowl. Stir in the baking powder, cinnamon, baking soda, nutmeg, and cloves.
4. Transfer the date mixture to the blender. Cover and blend until smooth. Add the date mixture to the oat mixture in bowl; stir just until combined. Fold in the remaining ½ cup of raisins, the carrots, and walnuts (if using).
5. Spread the batter into the prepared baking pan. Bake for 40 to 45 minutes or until golden. Cool in the pan for 10 minutes. Remove from the pan; cool on a wire rack. Spread the cake with Vanilla Frosting (if using).
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Full Recipe Here ▸ forksoverknives.com/recipes/hidden-berry-dessert-squares
INGREDIENTS:
For the Crumble
- 2 cups dates or date paste
- 1½ cups whole grain bread crumbs
- 2 teaspoons pure vanilla extract
- 2 pinches sea salt
For the Cream Layer
- 2 pounds unpeeled sweet potatoes, baked until tender (about 3 cups mashed)
- 3–4 tablespoons pure cane sugar
- 1½ tablespoons lemon zest
- 1 tablespoon pure vanilla extract
- 2 cups mixed fresh berries, plus more for garnish
DIRECTIONS:
1. Place the dates in the bowl of a food processor, and pulse to break into small bits. Add the bread crumbs, vanilla, and salt, and pulse to the texture of coarse sand.
2. Reserve ¼ cup of the crumble for topping, and press the rest of it into the bottom of an 8-inch square baking dish. Press down to make an even, compact base layer. Transfer dish to refrigerator to chill for 20 to 30 minutes.
3. Scoop the interior of the sweet potatoes into the bowl of a food processor, and discard potato skins. Add sugar, lemon zest, and vanilla to the sweet potato. Purée to a smooth, creamy texture.
4. Remove the baking dish from the refrigerator, and spread a layer of fresh berries over the base layer. Cover the berries evenly with all of the sweet potato puree, and smooth the top with a spatula. Sprinkle the reserved crumble on top.
5. Refrigerate for at least 30 minutes, or until ready to serve. To serve, cut into 16 squares, and garnish with fresh berries.
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Full Recipe Here ▸ forksoverknives.com/recipes/super-sloppy-joes
INGREDIENTS:
⅓ cup pitted dates
½ cup finely chopped yellow onion
½ cup finely chopped celery
½ cup finely chopped green bell pepper
2 cloves garlic, minced
2 cups cooked wheat berries
1 (15-ounce) can tomato purée
¼ cup ketchup
1 tablespoon vegan Worcestershire or tamari sauce
Sea salt and freshly ground black pepper
6 whole-grain hamburger buns, split
DIRECTIONS:
1. Combine the dates and ⅓ cup water in a small saucepan, and simmer over medium-low heat for 10 minutes or until tender. Drain, reserving the cooking water. Place the dates in a blender, and purée until smooth and creamy, adding cooking water, as needed.
2. Combine the onion, celery, and bell pepper in a large skillet, and cook over medium heat for 7 to 8 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add the garlic; cook for 1 minute more, stirring constantly. Stir in the wheat berries, tomato purée, date paste, ketchup, and Worcestershire sauce. Cook for 10 minutes or until thick, stirring occasionally. Season with salt and pepper. Serve in buns.
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About Forks Over Knives’ Recipe:
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