What Are Cranberries?

Cranberries are one of only a handful of fruits that are native to North America. Like their blueberry cousins, cranberries are true berries, with several seeds encased in a single fruit. They’re also rich in antioxidants, particularly anthocyanins. In fact, cranberries’ A-type proanthocyanidins are the compounds that have been shown to fight E. coli and help prevent urinary tract infections.

Bite into a fresh, raw cranberry and you’ll know right away what sets them apart from other berries. A cranberry’s flesh is crisp like an apple and has a sour, almost citrus-like flavor. Inside, there are four hollow cavities, a botanical feature that causes cranberries to float in water.

How Are Cranberries Grown and Harvested?

Cranberries thrive in damp, loamy (sandy) soil and are grown in bogs, not fields. As the fruits develop, they grow large, firm, and plump and turn from white to bright crimson as they ripen.

When it comes time to harvest the ripe cranberries, the bogs are flooded with water until the berries float. Then, they’re shaken off their stems by a machine called an agitator, and more water is added to the bogs so the berries can be gathered and processed without damaging the vines below. The cranberry harvest is a crimson wonder as millions of bright berries are corralled manually so they can be cleaned and shipped for sale. It’s so spectacular that bogs of ripe cranberries can even be seen from space!

Fresh Cranberry Shopping and Storage

Fresh cranberries are harvested from September to early November and usually remain on produce displays until the end of January. When shopping for fresh cranberries, look for bags or containers of fruits that are plump, firm, and deep red with no signs of wrinkling. White cranberries are underripe and lack flavor, so avoid batches with pale or cream-colored fruit.

How Long Do Fresh Cranberries Last?

Stored in their packaging in the fridge, fresh cranberries will keep for up to three months. Rinse and drain just before using.

Can You Freeze Fresh Cranberries?

Fresh cranberries freeze well, losing little of their taste or texture in cold storage. These extended storage possibilities are good reasons to grab a couple of extra bags in the fall to use fresh through the winter and freeze for the rest of the year.

Cooking with Fresh Cranberries

When fresh cranberries are cooked, they release all their sweet-tart flavor and the jammy goodness (from natural pectins) that makes cranberry sauces and relishes so popular at Thanksgiving. Use them to add zingy flavor to all kinds of desserts and help thicken pie and cobbler fillings. A handful of fresh cranberries tossed and roasted with a vegetable medley at the start can provide sour power that’s similar to a squeeze of lemon juice.

Sliced, raw fresh cranberries also make a tangy addition to grain bowls and salads and blended raw cranberries give salad dressings a sharp, fruity kick.

Cooking with Dried Cranberries

The most important thing to know about cooking with dried cranberries is to choose fruits that are sweetened with apple juice or another natural sweetener—not sugar. Sugar-sweetened dried cranberries are sometimes coated in oil to keep them soft and prevent clumping, so it’s important to check the label before you buy. After that, anything goes! Add the dark, wrinkled morsels anywhere you want a touch of sweet-tart flavor and a bit of chewy texture.

Our Favorite Fresh Cranberry Recipes

Sauces, relishes, salads… and, of course, desserts! You’d be surprised by how many dishes can benefit from the sour power of fresh cranberries! Here are a few to try.

• Farro Cranberry Squares
• Vegan Peach-Cranberry Cobbler
• Cranberry-Orange Bread Pudding
• Purple Potato Cake with Autumn Fruits
• Cranberry-Kumquat Chutney Recipe
• Polenta with Pears and Cranberries
• Cranberry Carrot Cake with Chocolate Ganache
• All-Things-Thanksgiving Wraps
• Savory Meatballs with Cranberry Glaze
• Sweet Potato Casserole with Herbed Mushroom Stuffing

The post Cooking with Fresh Cranberries: Tips to Take Them Beyond the Holiday Season appeared first on Forks Over Knives.

What Are Olives, Anyhow?

With their hard pits surrounded by flesh, olives are actually stone fruits (drupes) like cherries and peaches. But the fruit similarity ends there. Olives have a low sugar content (only 3% to 6%) and high fat content (12% to 30%), while other stone fruits have almost no fat and up to 30% natural sugar content. Olives also contain oleuropein, a bitter compound that makes them inedible when fresh. Green or black, colossal or tiny, all olives must undergo a curing process to remove that bitterness and preserve them. Due to olives’ high fat content plus the salt needed to cure them, Forks Over Knives recommends consuming them in moderation.

Black, Green, Purple Olives: What’s the Difference?

As olives ripen, they turn from bright green to purple to black. Green olives are olives that have been harvested when they are fully mature but haven’t changed color. Black olives are completely ripe when harvested. Purple olives, including Greek kalamatas, are picked somewhere in between the unripe and fully ripe stages. When the olives are picked determines the texture and flavor they will have after curing. Most olives are interchangeable in recipes, but flavors will vary depending on the type you use. Here are the most common types of table olives (as opposed to olives pressed for oil).

Types of Olives

Do you prefer your olives mild and meaty? Buttery and soft? Bold and chewy? Tangy? Spicy? Big and tender, or small and intense? How olives taste depends on the type, where they were grown, and how they were flavored. But the biggest flavor factor comes from how olives are cured. Here’s a quick rundown of the three most common olive-curing methods along with their general flavor profiles.

Spanish or Lye Cured: Mild and Meaty

Castelvetrano, Manzanilla, Gordal (aka Queen), California Ripe, and Mission

Don’t be scared by the term “lye-cured”: Food-grade lye is a GRAS (Generally Recognized as Safe) additive that is used to quickly and efficiently extract olives’ bitter compounds. Lye curing yields firm olives that range from mild to sweet in flavor and are large enough to be stuffed and sliced. The process is sometimes called Spanish or Seville-style curing because it originated in Spain. Lye curing is used extensively outside Spain, including California, where the addition of an iron compound to black ripe olives makes and keeps turns ripe black olives absolutely jet black.

Brined: Buttery and Tender

Kalamata, Sicilian, Picholine, Niçoise, Gaeta, Manzanilla

Brined olives are soaked in a salt solution to draw out their bitter compounds and infuse them with flavor. They can be black, purple, or green and are plump, buttery, and juicy. Brined olives are also the ultimate olive for stuffing because of their size and firmness.

Dry-Cured or Oil-Cured: Robustly Salty and Chewy

Greek-style olives, Moroccan Beldi olives, French Nyons olives

Fresh black olives are first crushed or cracked, then packed in salt for a month or more to draw out moisture and bitterness. They’re then soaked and rinsed to remove excess salt, dried, and coated in olive oil—which is why they are often labeled as oil-cured olives. Dry-cured olives have a robust flavor and hearty texture that is enhanced when they’re tossed with herbs, spices, and citrus.

Olive Selection

Whether you’re grabbing a jar or helping yourself to items at the olive bar, look for olives that appear firm, not mushy, and are uniform in size. Opt for pitted olives if you want pretty slices.

How Long Are Olives Good For?

Olives from the olive bar should be refrigerated and consumed within a week of purchase. Jarred and canned olives will keep up to one year in the fridge as long as they remain submerged in brine. If your jar doesn’t have enough brine to cover the olives, top it up with a salt solution made by dissolving 1 tsp. salt into ½ cup hot water. (Allow it to cool before using.)

How to Use Olives in Your Favorite Dishes

Olives are easy to add to all kinds of foods: The trick is knowing how many to use so you don’t overdo it on salt, fat, or that intense olive taste. When you want to include them in a recipe, a good rule of thumb is to count 1 to 2 tablespoons of olives per serving.

The Best Way to Pit Olives

Place olives one by one on a cutting board. Set the flat side of a large chef’s knife on top of the olive. Tap on the knife with your fist to flatten the olive and loosen the pit from the flesh. Use your fingers to remove the pit from the cracked olive.

Olive Recipes to Try

Pizza, pasta, salads, spreads, and so much more—here are some of our favorite olive-laced dishes.

• Vegan Niçoise Salad Bowls
• Roasted Tomato, White Bean, and Olive Bruschetta
• Penne with Swiss Chard, Olives, and Currants
• Stuffed Poblano Chile Peppers
• Mediterranean Pepper and Squash Hash with Creamy Polenta
• Bean & Corn Enchiladas
• Sun-Dried Tomato and Caramelized-Onion Focaccia
• Greek Salad with Sun-Dried Tomato Tofu Feta
• Simple Vegan Pita Pizzas

The post All About Olives: Everything You Need to Know to Select, Store, and Use Them appeared first on Forks Over Knives.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our product picks.

Ninja Foodi Smoothie Bowl Maker | $120

This 1200-watt powerhouse is perfect for making plant-based sauces, spreads, smoothies, and soups. In addition to manual blending, the easy-to-clean base comes programmed with four preset functions: smoothies, extractions, bowls, and spread. This set comes with two blender cups and one bowl that all feature drip-proof lids so you can easily take your creations on the go. 

“The Ninja Smoothie Bowl Maker is perfect for a one-person household. I use it for everything from almond butter, to nice cream, to cashew-based sauces, to making my own almond flour. Its small size makes smaller batches super easy but it still has the power of a big blender!” —Regina B.

ONCE FOR ALL Safe Mandoline Food Slicer | $43

Never worry about cutting your fingers again with this versatile mandoline that can thinly slice, dice, and julienne to create perfectly uniform ingredients. A manual hand pump works the blade as you press veggies through a chute using a beveled tamper, ensuring your precious hands stay far from any sharp parts. The standing design is collapsable for easy storage and the stainless steel blade is easy to clean between uses?

“I love this mandoline for helping me prep veggies ahead on Sundays. You can change the setting to slide and dice, and I appreciate the safety features on this model, including the push top.” —Jessica M.

Instant Pot | From $80

One of the most loved meal-prep tools of all time, the Instant Pot is clutch for anyone who batch-cooks dry beans, soups, and stews, and more. Simply load up your ingredients, select the right setting, and press a button to get a delicious meal without all the elbow grease. Beyond pressure cooking, this multicooker can bake cakes, steam veggies, slow-simmer soups, cook rice, and more. 

“On Batch Cook Sundays I like to have three going at once!”—Patti P.

Zojirushi Neuro Fuzzy Rice Cooker | $215

If you want perfectly cooked brown rice every time you make a curry or a stir-fry, this rice cooker is worth the price tag. The Neuro Fuzzy’s built-in software monitors water and rice levels and adjusts cook times for perfect results—even if your measurements are less than perfect. The cooker holds a capacity of 5½-cup (shown) and 10-cup capacity and features a nonstick inner pan that makes for easy serving and cleanup. The digital menu allows you to select different cooking times based on the type of rice you’re using, and the extended keep-warm function ensures you have ready-to-eat rice whenever you need it. 

“It’s one of my most used appliances. I’ve had it for about 10 years and use it 2–3 times a week.”—Caresse S.

All-Clad D3 Stainless Everyday 10 Piece Pots and Pans Set | $650 for 10 pieces

If you’re ready to upgrade to the Cadillac of stainless Steel cookware, now is the time. Normally upwards of $1,400, All-Clad’s sleek 10-piece set is more than 50% off right now. Cook up a storm with 8.5-inch and 10.5-inch skillets, 1.5-quart and 3-quart saucepans with lids, a 3-quart sauté pan with lid, and a 6-quart stockpot. The contoured handles are easy to grip, drip-free pouring rims eliminate spillage, and they’re all oven-safe up to 600℉. 

“I use the medium saucepan for making oatmeal and whole grains like bulgur, rice, farro, etc. The large saucepan is great for making chilis, soups, and stews, while the large skillet is ideal for making all kinds of dishes. It’s easy to water sauté in these pans and they are well-made in the USA!”—Cammy N.

Pyrex 3 Cup Rectangular Glass Storage Dishes with Cover | $28 for set of 4

Store all of your perfectly portioned meals in these durable glass Pyrex containers to make weekday dinners super simple. The sturdy glass is nonporous, which means it won’t absorb odors or stains, and the tightly stealing lids are BPA-free. Featuring microwave-, oven-, and freezer-safe tempered glass, these stackable containers are great for storing leftovers so you have a tasty meal ready to go on nights when you don’t have time to cook. 

“I love the Pyrex containers for leftovers and food prepping! They create easy cleanup and can even be warmed [sans lids] in the oven.”—Shannon D.

Veggetti Spiral Vegetable Slicer | $11

This handy meal prep tool creates perfect curly-cue produce in a matter of minutes. Zucchini, squash, carrots, cucumbers, and potatoes can all fit inside the hourglass-shaped spiralizer and turned into wavy noodles with a simple twist of the wrist. The dual stainless-steel blades can create either thick or thin noodles, allowing you to have more control over the finished product. 

”The spiralizer is a simple handheld one but it does the job great as well as not taking up a lot of kitchen space.”— Shannon D.

Braun 4-in-1 Immersion Hand Blender | $90

While it doesn’t do everything a standing blender can do, a good immersion blender is ideal for creating velvety smooth soups directly in the pot—no messy transferring required! This powerful 350-watt hand blender is ideal for achieving a creamy consistency thanks to its super sharp stainless steel blade. The ergonomic handle is easy to maneuver, and the detachable head is easy to clean. Not to mention, this set comes with a whisk attachment, a food processor bowl, a masher, and a beaker for small-batch blending. It’s a mini blender, food processor, and hand mixer in one.

“I use this mainly on soups, but it’s also great for mashing potatoes or beans!”—Shannon D.

Oxo Salad Spinner | $30

Clean and dry leafy greens like a pro with this simple and effective salad spinner. The non-slip base is great for gripping even the sleekest countertops, and the built-in brake button ensures total control. Plus, the basket doubles as a colander, the outer bowl is attractive enough to serve a salad in, and the pump can locks down to the lowest position for compact storage.

“It’s the only salad spinner I’ve owned that works.”—Donna S.

Tofuture Tofu Press | $24

Gone are the days of stacking a pile of cookbooks on top of your tofu to press out the moisture! This nifty professional press, which is BPA-free and dishwasher-safe, does all the work for you. Simply sandwich your tofu block between the two green panels, give it a squeeze, and empty out the water collected in the bottom tray. 

“I love this tofu press. I bought two so I can always have one rotating in.”—Angie H.

Cuisinart Push Chopper | $25

Get perfectly minced garlic, chopped nuts, mashed herbs, and sliced veggies in a matter of seconds with this sleek stainless steel push chopper. The enclosed base means you don’t need to break out the cutting board, and the dishwasher safe parts are easy to clean. Plus, pumping the push blade is a great way to get out some pent-up aggression in the kitchen! This is a great tool for batch-chopping aromatics that will be used in multiple recipes throughout the week. 

“Small enough to be convenient and very easy to clean. The rotating blade works well to quickly chop or mince items. I always use it for onions and garlic, though it also works well for nuts, peppers, or any other small job.”—Liz C.

Dexas Rainbow Flex Mats Cutting Boards  | $20 for set of 8

Every plant-based meal prepper needs a good set of cutting boards, and these non-slip mats are just right for chopping veggies. At 11×8 inches, these thin boards smaller than most, so you can pull out as many as you need for a prep session, and they take up less space in the cupboard and dishwasher. The nonporous BPA-free surface is designed to keep knife blades sharp and can easily bend to funnel ingredients straight into a pan. Plus, the eye-catching colors will bring some added cheer into your kitchen decor. 

“I typically prefer natural materials, but for a cutting board I find a lightweight, flexible mat perfect for storage, bending, and pouring over pot, and easy to clean.”—Tonya U.

High Speed Blender | Varying prices

High-speed blenders were recommended by nearly every Forks Meal Planner user, which means this is a must-have item in your plant-based kitchen. Blenders run the gamut in terms of size and price, so it’s important to find one that matches your cooking needs and budget. Check out our high-speed blender guide to take a look at our top picks and figure out which one is right for your kitchen. 

Forks Meal Planner is FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. Sign up today for a free two-week trial—no credit card required! To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Experienced Meal Preppers Share Their Must-Have Kitchen Tools appeared first on Forks Over Knives.

Click below to jump to a specific recipe, and check out our tips for rolling up a wrap like a pro:

• Spicy Spinach Breakfast Burrito
• Holiday Leftovers Wrap
• Scrambled Tofu Burrito
• Kimchi Breakfast Burrito
• Lentil Breakfast Sausage Roll-Up
• Cauliflower Rancheros Burrito
• Chunky Chickpea Wrap
• Sweet Potato Berry Breakfast Wrap
• Spinach and Mushroom Roll-Up
• How to Roll Like a Pro

Spicy Spinach Breakfast Burrito

Sauté ½ cup chopped shallot in 1 tablespoon water until tender. Add 5 oz. frozen spinach, ¼ cup frozen corn kernels, and several drops of hot sauce. Cover and cook for 7 to 8 minutes. Roll in a 10-inch whole grain tortilla with ¼ cup cooked kidney beans and 2 tablespoons of prepared mango salsa.

Holiday Leftovers Wrap

Stir 2 tablespoons of prepared salsa into ½ cup mashed butternut squash or sweet potato. Roll in a 10-inch whole grain tortilla with ¼ cup cooked wild rice, ¼ cup chopped cooked Brussels sprouts (or other greens), and 1 tablespoon dried cranberries (or cranberry sauce!).

Scrambled Tofu Burrito 

In a microwave-safe bowl, mash ¼ cup firm silken tofu with ¼ teaspoon onion powder, ¼ teaspoon garlic powder, and a pinch of ground turmeric. Microwave 2 minutes, then spread tofu mixture in a line along the bottom third of an 8-inch whole grain tortilla. Top with 2 tablespoons of prepared salsa and 2 tablespoons cooked or canned (rinsed and drained) black beans. 

Kimchi Breakfast Burrito

Mash ½ cup drained, firm tofu with 2 tablespoons chopped scallion, 1 teaspoon soy sauce, ¼ teaspoon grated fresh ginger, and a shake of garlic powder. Roll in a 10-inch whole grain tortilla with ½ cup broccoli slaw, 4 pear slices, 1 tablespoon chopped peanuts, and 1 tablespoon kimchi.

Lentil Breakfast Sausage Roll-Up

In a saucepan combine ¾ cup cooked lentils, ¼ cup water, 1 teaspoon rubbed fresh sage, ½ teaspoon dried marjoram, and a pinch crushed red pepper; bring to simmering and cook, covered, 10 minutes. Spoon lentil mixture along the bottom third of an 8-inch whole grain tortilla. Top with roasted squash or other roasted vegetables. 

Cauliflower Rancheros Burrito

Combine ¾ cup small cauliflower florets, ½ cup diced tomato, ¼ cup sliced onion, and 1 teaspoon chili powder in a medium saucepan. Cook over medium-low 15 minutes or until the cauliflower is tender. Roll in an 8-inch whole grain tortilla with ¼ cup cooked brown rice and 3 tablespoons of prepared salsa.

Chunky Chickpea Wrap

Mash ½ cup cooked chickpeas with 1 tablespoon chopped scallion, 1 tablespoon chopped fresh cilantro, and 1 teaspoon lime juice. Roll in a 10-inch whole grain tortilla with ¼ cup grated carrot, ¼ cup diced avocado, and 2 tablespoons of prepared salsa. 

Sweet Potato Berry Breakfast Wrap

In a small bowl stir together ½ cup mashed sweet potato, ⅛ teaspoon ground cinnamon, ⅛ teaspoon ground ginger, ⅛ teaspoon ground nutmeg, and a pinch ground cloves. Microwave 1 minute. Let cool slightly, then spread mixture on an 8-inch whole grain tortilla. Top with ½ cup mixed berries. 

Spinach and Mushroom Roll-Up

In a skillet combine 2 cups quartered button mushrooms, ¼ cup sliced onion, and 3 tablespoons water; cook, covered, over medium 10 minutes or until mushrooms are tender. Arrange ⅓ cup baby spinach leaves in the center of an 8-inch whole grain tortilla; top with 3 thin tomato slices and mushroom mixture. Sprinkle with nutritional yeast. 

How to Roll Like a Pro

Do your wraps and burritos always seem to fall apart? Here are some tips for keeping things tidy. 

1. After softening and warming the tortilla in a dry skillet over medium heat, spread any smooth toppings (if using) over the entire tortilla, leaving a 1½-inch border.

2. Pile solid toppings on bottom half of tortilla, leaving a 2- to 3-inch fold-over flap area at the bottom.

3. Fold in tortilla sides and hold them in place with fingers.

4. Fold bottom flap up to secure folded-in sides.

5. Roll it up and enjoy!

The post 9 Vegan Breakfast Burritos and Wraps to Kickstart Your Day appeared first on Forks Over Knives.

Base Recipe: Roasted Delicata Rings

Preheat oven to 425°F. Trim off both ends of a medium delicata squash, then halve squash crosswise. Scoop out seeds and pulp, then slice the squash crosswise into 1-inch-thick rings—no peeling needed. Arrange squash rings on a parchment-lined baking sheet. If desired, sprinkle lightly with paprika, cumin, curry powder, or other favorite spice. Roast 30 minutes or until tender, turning once at the 15-minute mark. Top each ring with 2 to 3 tablespoons of desired topping (recipes below). If desired, broil or reheat at 350°F on baking sheet.

5 Topping Options

While your delicata rings are roasting in the oven, prepare one (or more!) of these flavorful toppers to complete the dish.

1. Harvest Stuffing

In a skillet sauté 1 cup sliced mushrooms, ½ cup finely chopped onion, and ½ cup chopped celery in 1 to 2 tablespoons vegetable broth until softened. Stir in 2 cups small dried whole grain bread cubes, ¼ cup dried cranberries, and enough vegetable broth to soften. Spoon over roasted squash rings and bake 15 minutes at 350°F.

2. Three Sisters Succotash

In a medium saucepan combine ¾ cup fresh or frozen corn kernels, ¾ cup cooked baby lima beans or butter beans, ¾ cup diced red bell pepper, ½ cup chopped onion, and ½ cup water; bring to simmering. In a bowl whisk together 1 tablespoon cornstarch and ¾ cup water; stir into succotash. Simmer 2 to 3 minutes or until sauce is thickened.

3. Bloody Mary Beans and Tomato

Whisk together 2 teaspoons lemon juice, 1 teaspoon prepared horseradish, and a dash cayenne pepper. Stir into a mix of 1½ cups chopped tomatoes; ¾ cup canned white beans, rinsed and drained; ⅓ cup sliced celery; and ⅓ cup chopped celery leaves. Serve at room temperature.

4. Roasted Grapes and Brussels Sprouts

Preheat oven to 425°F. On a large parchment-lined baking sheet arrange 8 oz. Brussels sprouts, trimmed and halved; 1 small red onion, quartered; and 1 cup halved seedless red grapes. Roast 15 to 20 minutes or until browned. Once roasted, slice Brussels sprouts and chop onion. Stir everything into 1 cup cooked wild rice blend with 2 teaspoons white balsamic vinegar

5. Orzotto and Kale

In a medium saucepan cook ½ cup whole grain orzo and 1 chopped large shallot in 1½ cups vegetable broth until all liquid is absorbed. Stir in 1½ cups thinly sliced fresh kale, ¼ cup chopped sun-dried tomatoes, and 1 teaspoon lemon zest. Cover and let stand until kale is wilted. Fold in 1 tablespoon nutritional yeast.

Looking for more healthy-cooking inspiration? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post How to Make Roasted Delicata Squash Rings, Plus 5 Tasty Toppings to Try appeared first on Forks Over Knives.

Brown Rice Is Not the Only Whole Grain Rice

Brown rice gets its color and its name from the brown bran coating that is left on the grains after (minimal) processing. It has become synonymous with whole grain rice, but not all whole grain rice is brown. Black, purple, and red rice are also unrefined rice varieties with bran layers that have been left intact.

Rice Grain Size

Rice comes in three grain sizes: short-grain, medium-grain, and long-grain. Short-grain rice is small, starchy, and even sticky (think: sushi rice). Long-grain rice varieties, like basmati, have a lower starch content and cook up light and fluffy. Medium-grain rice falls in-between short-grain and long-grain. It is less fluffy than long grain, less starchy than short grain, with a firm, slightly chewy texture.

Types of Whole Grain Rice

Now that you know about bran content and rice sizes, here are the different types of whole grain rice to choose from.

Brown Basmati Rice (Long Grain)

Basmati rice has long, thin grains that cook up dry, soft, and fluffy. It is native to the Indian subcontinent and remains the most popular rice in India. Brown basmati rice is also the obvious choice for Indian recipes, such as biryani. It also works well for soups, casseroles, and rice pilaf—anywhere you want rice to hold its shape and texture.

Best substitutes: Any other long-grain brown or whole grain rice

Brown Texmati Rice (Long Grain)

Texmati rice is a basmati hybrid grown in America that is tender and light with a toasty popcorn flavor. As the name implies, Texmati rice’s texture is similar to basmati, and it can be used interchangeably in any recipe that calls for basmati or long-grain brown rice.

Best substitutes: basmati rice, Carolina Gold rice (another American hybrid), or any other long-grain brown rice

Brown Jasmine Rice (Long Grain)

Super aromatic jasmine rice cooks up light and slightly firm. It’s the most popular rice in Thailand, where “new crop” jasmine rice is prized for its distinctive fragrance and taste. We specifically call for jasmine rice in our Oil-Free Tofu Fried Rice, but you shouldn’t reserve it solely for Asian dishes: Jasmine rice’s moist, tender texture makes it an excellent all-purpose rice option.

Best substitutes: any long- or medium-grain brown rice

Black ‘Forbidden’ Rice (Short, Medium, and Long Grain)

Black rice is an heirloom variety from China that contains anthocyanins, the same natural pigments that give eggplants their stunning black or purplish color. The grains have an earthy, robust, whole grain flavor that’s stronger than most other rice varieties. Try black rice in grain bowls, rice salads, and sushi rolls to add a splash of dramatic color.

Best substitutes: medium-grain brown rice or red rice

Red Rice (Short, Medium, and Long Grain)

Red rice is native to different regions around the world and can be short-, medium-, or long-grain, depending on where it is grown. Its ruddy-hued bran coating keeps the grains firm and distinct and gives them a nutty, slightly sweet flavor that is similar to wild rice. Try blending red rice with brown rice to add texture, or use it on its own in grain bowls, salads, pilafs, and soups.

Best substitutes: wild rice, Calrose brown rice, and black “forbidden” rice

Brown Sushi Rice (Short Grain)

High-starch sushi rice is extremely mild-flavored, soft and sticky. It is sometimes called Japanese rice and can be easily shaped for sushi. Use it to make sushi and in any recipe that calls for short-grain rice, including rice pudding and risotto.

Best substitutes: short-grain brown rice, black “forbidden” rice, and Calrose brown rice

Brown Arborio or Carnaroli Rice (Short Grain)

Arborio and Carnaroli are Italian rice varieties that are used for risotto. Their starchy, creamy texture when cooked also make them good for breakfast porridges and rice puddings.

Best substitutes: short-grain brown rice, brown sushi rice, and Calrose brown rice

Calrose Brown Rice (Medium Grain)

This ultimate all-purpose rice bridges the gap between fluffy long-grain and sticky short-grain varieties to be firm but creamy. Its mild flavor and creaminess make it a delicious option for risotto when brown arborio rice is unavailable.

Best substitutes: red rice, sprouted rice, sushi rice

Carolina Gold Rice (Long Grain)

This heirloom variety from South Carolina was reintroduced on the rice market by Anson Mills in 1998. It has an earthy fragrance and flavor that is highly sought after by chefs. If you can find it, try Carolina Gold rice in any recipe that calls for basmati or long-grain brown rice.

Best substitutes: brown basmati, Texmati rice

Black Sticky Rice (Long Grain)

Also called glutinous or sweet rice, sticky rice is a cultivar that is high in amylopectin, a plant starch that makes the grains stick together when cooked. Whole grain sticky rice is black or purple. Sticky rice is usually soaked and steamed before it’s added to sweet and savory recipes, but it can also be used to make risotto or rice pudding.

Best substitutes: short grain brown rice, sushi rice

Sprouted Brown Rice (Long or Short Grain)

Sprouted rice isn’t a specific rice varietal. Any type of brown rice can be allowed to germinate before it is dried to become sprouted rice. It has to be brown rice, though, as refined white rice won’t germinate. The sprouting process gives it a robust, hearty flavor while increasing the bioavailability of the grains’ nutrients. Use sprouted rice in recipes where rice texture and flavor are important.

Best substitutes: red rice, black “forbidden” rice, and Calrose brown rice

Whole Grain Rice Recipes

Enjoy the earthy goodness of whole grain rice in these healthy plant-based recipes from Forks Over Knives.

• Easy Purple Sticky Rice Pudding
• Sicilian Rice Balls with Mushrooms and Peas
• Layered Black Rice Salad
• Forbidden Rice Bowl with Quick-Pickled Cabbage
• Individual Broccoli and Wild Rice Casseroles
• Pomegranate Wild Rice Salad
• Stirred-not-Fried Wild Rice
• Wild Rice, Chickpea, and Cabbage Pilaf
• Ethiopian Wild Rice Pilaf
• Herbed Instant Pot Rice Pilaf
• Teriyaki Jackfruit and Rice Stacks
• Indian Brown Rice Pudding (Kheer)
• Brown Rice Breakfast Pudding
• Easy Vegan Sushi Recipes

The post The Ultimate Guide to Whole Grain Rice Varieties appeared first on Forks Over Knives.

Frightful Fruit Snacks

On a night where processed junk food reigns supreme, showcase nature’s candy with these clever and tasty fruit treats that will delight All Hallow’s Eve revelers.

Ghostly Bananas & Pumpkin Patch Clementines

Peel bananas and cut them crosswise about three-quarters of the way down to make a flat base. Using a dab of nut butter, stick three dairy-free chocolate chips onto each banana to make a ghostly face. For pumpkins, peel clementines and insert a short celery stick into the top to create the pumpkin stem.

Caramel Apple Monster Mouths

A frightfully fun twist on the classic candy apple, cut an apple into three or four wedges. Carve out a wedge-shaped slice in the center of each apple chunk (ensuring you don’t cut all the way through) and fill the cavity with our Raw Chocolate Caramel Dip. Place peanuts around the edges for teeth and a sliced strawberry for the tongue. Complete your munchy monsters with candy eyes or dairy-free chocolate chips (you can use more of the caramel dip as glue).

Spooky Watermelon

This fruity fiend comes from Carleigh Bodrug of PlantYou, and it works perfectly as a show-stopping centerpiece for your Halloween party table. Per Bodrug’s instructions:

1. Draw a jack-o’-lantern face on a medium sized watermelon. Slice the bottom off so it can sit flat, and then carve out the face using a sharp knife.
2. Remove the inner flesh of the watermelon using a spoon or melon baller. Mix the balled watermelon with blueberries, grapes, cantaloupe, or any other fruit you desire.
3. To serve, place watermelon on a large platter or cutting board, and arrange the fruit so that it starts inside the “mouth” and spews outward.

Very Scary Veggies

For some kids, the thought of eating veggies is akin to a horror movie. Make snack time more fun with these healthy Halloween treats that play into the spooky aesthetics of the season.

Celery Stick Frankensteins & Carrot Witch Fingers

While not everything in this spooky spread is compliant with a whole-food, plant-based diet, Chef Katie Simmons shared some excellent ideas from a vegan party platter she created for a Halloween gathering. Our favorites are the Frankenstein Celery Sticks and the Carrot Witch Fingers in the center of the shot, both of which come together in a flash. For the Celery Sticks, fill each stick with nut butter or hummus and top with a sliced black olive for the hair. Add raisins, chocolate chips, or dollops of black bean dip for the eyes. For the Witch Fingers, slice a horizontal sliver off the top of a baby carrot and use nut butter to attach a slivered almond as the fingernail. You can also carve lines into the carrot to make it look like knuckles! Surround them with an assortment of your favorite dips, baked chips, and other dippers for a suitably spooky WFPB platter.

Stuffed Mushroom Eyeballs

These haunting stuffed mushrooms are the perfect canapé to serve during a rewatch of the classic family Halloween film Hocus Pocus. Jacki Sobon of Vegan Yack Attack stuffs each mushroom cap with a savory tofu filling before using olives and sun-dried tomatoes to create the eyes. Bake them to tender perfection, and watch how quickly your little goblins gobble these up.

Jack-o’-Lantern Crudités

Hosting a Halloween party? Place a festive jack-o’-lantern crudités arrangement at the center of the table with a side of Vegan Ranch Dressing to delight your ghoulish guests. Carrots, celery, and cucumber slices work perfectly for this easy and adorable appetizer.

Whole-Food Halloween Mains

Why stop with snacks? Keep the creepy concoctions coming with these delightful main dishes that are ideal for fueling hungry tummies before an evening of trick-or-treating.

Batty Bento Box

To decorate sushi rolls, use a sharp knife to cut bats and cats out of nori or mini orange bell peppers. Take a look at our collection of vegan sushi recipes to pick one that looks tasty, and then start decorating!

Spiderweb Soup

This great idea by Dreena Burton transforms any blended soup or dessert into a Halloween-themed dish. Create a web design using plant-based sour cream for savory dishes and vanilla bean whip for sweet ones. Fill a small sandwich bag with the sour cream or the vanilla whip, and cut off a small corner with scissors. Carefully pipe the white decoration onto your soup or pudding in concentric circles starting in the center. Insert a clean butter knife into the center circle. Drag it outwar to create a webbed effect. Do this a few times until your design is finished, wiping off the butter knife each time.

Pasta Brain Peppers

Neatly cut off the very top of bell peppers and seed and core each one. Using a sharp knife, cut out the jack-o’-lantern face. Fill with pasta and sauce of your choice, and bake at 350℉ for 25 to 30 minutes until the peppers are tender and the stuffing is slightly oozing out of the faces.

All Hail the Pumpkin King

Ditch those sugar-filled pumpkin spice lattes and celebrate the flavor of this special squash with a whole-food, plant-based recipe! When cooking with pumpkins, be sure to select a variety that’s bred for eating, such as small sugar pumpkins or pie pumpkins, because they have thick flesh and a low moisture content which makes them perfect to use in the kitchen. Whether you chop it up to stick in a stew or make your own pumpkin purée for a velvety dessert, there are tons of ways you can transform this classic Halloween decoration into a tasty treat. Check out our favorite pumpkin recipes to celebrate gorgeous gourd during its peak season:

• Fall Fruit Trifle with Pumpkin Gingerbread
• Pumpkin Ice Cream
• Pumpkin Seed Granola with Millet and Oats
• Or take a look at our full collection of vegan pumpkin recipes

The post Haunting but Healthy Halloween Treats appeared first on Forks Over Knives.

Step 1: Pick the right pumpkin (or squash).

For pumpkin puree that is sweet, smooth, and packed with flavor, choose pumpkins that have been grown for cooking, not decorating. Look for small sugar pumpkins and pie pumpkins that have thick walls of dense, bright-hued flesh and low moisture content. Heirloom varieties like Dickinson, Cinderella (Rouge Vif d’Etampes), and Fairy Tale (Muscade de Provence) pumpkins are excellent choices as well, though they may be a little large for just one recipe.

And don’t forget winter squash! Pumpkin-shaped kabocha and red kuri squash have smooth, dense, nutty flesh that purees well. And butternut squash is an excellent year-round alternative to fresh or canned pumpkin. The taste and texture of butternut squash is very similar to pumpkin, and butternut squash puree can be used in any baking recipe that calls for pumpkin puree

Step 2: Halve and seed it.

Remove the pumpkin stem, then slice off a small piece from the bottom of the pumpkin so it will stand flat on a cutting board. Carefully split the pumpkin in half lengthwise, and use an ice cream scoop or large spoon to remove the seeds and stringy flesh from the pumpkin’s cavity.

The Microwave Trick: One trick for making it easier to cut a small pumpkin is to soften it in the microwave. Simply prick the pumpkin all over with a fork, place it whole in the microwave, and cook on high power 5 minutes. Let the pumpkin cool at least 10 minutes before halving; the interior can get very hot.

Step 3: Cook the pumpkin/squash.

The one thing you don’t want to do when making pumpkin puree? Cook the pumpkin in boiling water. Boiling pumpkin and winter squash can saturate the flesh with moisture and make it soggy and tasteless. The best way to cook pumpkins for puree is to roast or steam them. Here’s how.

Roasting Method

Preheat the oven to 400˚F, and line a baking sheet with parchment paper. Place the seeded pumpkin halves cut side down on the baking sheet, and roast 30 to 45 minutes, or until the pumpkin halves feel soft when pressed.

Steaming Method

You can steam fresh pumpkin for puree three different ways: on the stovetop, in an Instant Pot, or in the microwave.

Stovetop: Fill a large saucepan with ½ inch water and place a steamer basket inside. Cut the pumpkin halves into large pieces that will fit in the steamer basket. Cover and steam the pumpkin over medium-low heat 25 to 30 minutes, or until the flesh feels soft when pierced with the tip of a knife.

Instant Pot: Set a steamer rack or wire rack in the bottom of the Instant Pot. Add 1½ cups water. Cut the pumpkin halves into large pieces and arrange them in the multicooker. Seal and cook on high power at high pressure for 15 minutes. Allow the pressure to release naturally.

Microwave: Pour ½ cup water in the bottom of a microwave-safe baking dish. Cut the pumpkin into large pieces that will fit in the dish. Cover the dish tightly so no steam escapes. Microwave on high power for 10 to 15 minutes or until the flesh is soft and tender.

Step 4: Mash it.

Cool the roasted or steamed pumpkin until it’s easy to handle; then scoop out the flesh from the skin shells with an ice cream scoop or large spoon. Discard the skins, and mash the cooked pumpkin into a smooth puree with a fork or a potato masher. (For large batches or extra-smooth puree, you can also use a blender or food processor, but it isn’t usually necessary.)

Troubleshooting

Homemade pumpkin puree should be thick and creamy—not watery, stringy, or lumpy. Here’s how to fix a batch that needs thickening or smoothing out.

Too Watery

The moisture content of pumpkins and winter squash can vary widely from variety to variety. how and where it was grown, and when it was harvested. If a batch of pumpkin puree appears thin or watery, let it drain in a fine-meshed strainer for 1 hour to remove excess liquid.

Too Lumpy

Most roasted or steamed pumpkin just needs a quick mash to turn soft and creamy-smooth. If lumps remain, place the puree in a blender or food processor, and blend until smooth.

Too Stringy

When steamed or roasted pumpkin flesh remains stringy after mashing or blending, press it through a sieve or food mill to remove any stringy fibers.

How to Use and Store Pumpkin Puree

To use fresh pureed pumpkin or squash in place of canned, count 1¾ cup puree per 15-oz. can of pure, solid-pack pumpkin or squash.

Fresh squash or pumpkin puree will keep 3 days in the fridge and up to 6 months in the freezer.

Can You Freeze Pumpkin Puree?

Yes, you can! Freezing is a great way to stock up on fresh pumpkin puree in the fall, when tasty cooking and heirloom varieties are readily available. It also lets you save leftovers when the yield from a large pumpkin is more than you need for a recipe.

We recommend freezing pumpkin puree in ready-to-use batches. To do so, line a baking sheet with parchment paper, then scoop ¼-cup mounds of cooked, mashed pumpkin puree onto the parchment. Freeze until the mounds are solid, then transfer them to a resealable container. Whenever a recipe calls for a can of pumpkin or butternut squash, just take out the amount called for. (One 15-oz can translates to seven ¼-cup mounds.) Smaller dollops will thaw faster than large amounts.

The post Homemade Pumpkin Puree in 4 Easy Steps (Works for Butternut, Too) appeared first on Forks Over Knives.

Cruises That Cater to Vegan and Plant-Based Diets

Windstar Cruises

Big news over at Windstar: In partnership with the National Health Association, this line of boutique cruise ships is launching luxury whole-food, plant-based menus aboard all their vessels starting in June 2023. Windstar sails small groups of passengers (less than 350 people per trip) through the most beautiful water passages in the world, including the Caribbean, European rivers, and the coasts of Alaska. The menus feature dishes with no added salt, oil, or sugar, and they’re also gluten-free to accommodate as many guests as possible. Think veggie enchiladas with black bean and cilantro sauce, roasted butternut squash velouté with baked pumpkin seeds, and tahini brownies with fresh strawberries. If you want to travel with other WFPB eaters, the NHA also organizes plant-based group cruises so you can bond with like-minded travelers, embark on incredible on-shore excursions, and experience life at sea like never before.

Holistic Holiday at Sea 

The 100% plant-based Holistic Holiday at Sea, offered by MSC Cruises, is a seven-day retreat for those looking for delicious food, fun, fitness, and vegan inspiration and insight. HHS offers ample opportunity to rub shoulders and attend presentations from some of the biggest names in the plant-based lifestyle community, including physicians, nutritionists, chefs, and athletes. But there’s also plenty of downtime to relax and enjoy island life, whether that means shopping in Nassau, bicycling and kayaking in St. Maarten, or snorkeling Antigua’s Deep Bay. Meals are prepared from scratch using whole foods, maple and rice syrups replace white sugar and artificial sweeteners, and oil-free and gluten-free options are offered. Menu highlights include sweet rice and millet porridge topped with hazelnuts and watercress; lentil-walnut pâté with Belgian endive; vegetable paella; and chocolate-orange cake with chocolate-orange sauce.

VeganTravel

The Germany-based VeganTravel offers fully vegan cruises throughout Europe and has slowly expanded their list of destinations around the world. Upcoming voyages include the Danube river, France and Normandy, and India via the Ganges River. Complete with daily yoga classes and an on-deck spa, these cruises are a luxurious way to indulge in the plant-based lifestyle. Vegan meal offerings include a daily breakfast buffet and fine-dining sit-down dinners in the evenings.

Oceania Cruises

While it isn’t a strictly vegan cruise, Oceania offers a total of 250 thoughtfully-created vegan dishes aboard all six of its cruise liners. Developed in collaboration with vegan chef Christophe Berg and inspired by Mediterranean, Middle Eastern, Korean, Thai, Vietnamese, and Mexican cuisines, the offerings have been integrated into menus on the ships’ Grand Dining Rooms and Terrace Cafes. Dishes include green apple müesli with pistachios, pecans, and yellow raisins; penne au pistou with broccoli and sun-dried tomatoes; and green papaya kelp noodle salad. For travelers aspiring to a serious spa experience on the high seas, the plant-based menu is a key feature of the luxe Aquamar culinary and wellness spa programs on Oceania ships. 

Regent Seven Seas Cruises

Regent Seven Seas Cruises, a luxury, all-inclusive cruiseline, offers 200-plus vegan dishes across its four-ship fleet serving more than 450 ports of call. The selections—also developed by vegan chef Christophe Berg—are fully integrated into daily menus. Highlights include chickpea pancakes, chia-cashew yogurt breakfast bowls, falafel fritters, plant-based power and poke bowls, and basil-scented fruit minestrone. Regent Seven Seas tours include excursions to Tasmania, the Arctic, the Mediterranean, Bali, and Cape Horn, among other stunning destinations. 

Royal Caribbean Cruises

Windjammer Cafe, a buffet-dining option aboard Royal Caribbean ships, offers plenty of options for plant-based guests. In addition, the Main Dining Room features a nightly vegan menu that provides WFPB guests with several scrumptious options for starters, entrees, and desserts. Highlights include edamame-stuffed portobello mushrooms, vegan spaghetti Bolognese, and toffee “cheesecake” with dark chocolate and a peanut-butter crust. Royal Caribbean Cruise destinations include Bermuda, the Bahamas, Mexico, Jamaica, Puerto Rico, Belize, and Cozumel.

Princess Cruises

Fusing gourmet cuisine with eco-conscious ethics, Princess Cruises is now offering an expansive vegan menu across their fleet of 15 ships. And while it can often be slim pickings for plant-based travelers, Princess Cruises has cooked up extensice offerings to satisfy every palate. From soups and starters to pastas and main dishes, you can expect to have just as much choice as the omnivorous guests. A few options include Baja-style cauliflower tacos, green goddess salad with tofu and endive, fettuccine with walnut sauce, and plant-based shepherd’s pie. Set sail and take your taste buds on the trip of a lifetime!

SeaDream Yacht Club

SeaDream Yacht Club makes a point to pamper discerning and health-conscious travelers with gourmet vegan food that rivals Michelin star restaurants. Whether you’re set to tour the polar regions, island-hop the Caribbean, or sample wines on a Mediterranean voyage, you can expect to find pumpkin and zucchini lasagna, tofu cakes on sautéed zucchini with mint and basil sauce, and pumpkin-carrot mousse with roasted pumpkin seeds as standard fare. A DIY salad area for lunch and a cold-pressed raw and vegan juice smoothie bar offers refreshing beverages. 

Costa Cruises

Costa offers special vegetarian and vegan menus upon request and also allows passengers to bring their own food products and have ship chefs prepare meals out of them. The company offers tours of the Caribbean, South America, Northern Europe, the Mediterranean, and the Indian Ocean, among other fantastic destinations. 

Tips for Eating Whole-Food, Plant-Based on a Cruise

Booked your cruise with another company? No sweat; there are many ways to “work the system,” says Steve Lawenda, a family physician at Kaiser Permanente in Santa Clarita, California. Lawenda recently put his whole-food, plant-based diet to the test on a cruise. Here are his best tips for navigating uncharted waters. 

Do Your Homework 

Check your cruise line’s website for menu options or give them a call, recommends Lawenda. “Consider a Google search for your cruise line and/or specific ship and include the term ‘vegan’ or ‘plant-based.’ There are many useful third-party sites with tips, some sites of which consist of consumer/traveler reviews that also may be helpful.” Lawenda recommends perusing the message boards on CruiseCritic.com. 

Speak Up

Don’t be shy, says Lawenda. “Once you board your ship, it’s most helpful to acquaint yourself with the dining room’s head waiter or maître d’ and explain your specific dietary needs. I have found they will either recommend items on the menu that are already compatible with your needs, or they will ask their chefs to create custom dishes for you.”

Hit the Buffet

Most cruises boast a large all-you-can-eat buffet. Use this to your advantage; it’s a great place to assemble a tasty meal from the vast array of side dishes and salad fixings. “The challenge was sometimes knowing which dishes were vegan, which had oil and/or refined sugar, or other added sweeteners,” says Lawenda. “In my experience, the head chefs will be more than happy to walk the buffet with you, pointing out existing options that fit your criteria, and in many cases, they will also be happy to make something custom for you.”

Remember: You’re the Customer 

Cruises want you to enjoy yourself, write rave reviews, and recommend your experience to your friends, says Lawenda. “This typically means they will do whatever they can to not only accommodate your dietary requests [but also] make your food as delicious as possible. There seems to be a decent amount of competition in the cruise industry these days, and customer satisfaction, especially when it comes to the dining and culinary experience, is a top priority.”

Editor’s Note: Megan Edwards contributed to this article.

This article was originally published on August 23, 2019, and has been updated.

The post The Plant-Based Guide to Cruise Vacations appeared first on Forks Over Knives.

• Fresh-to-Dried Herb Conversion Chart
• How Drying Shifts Flavors
• How Much Garlic Powder Equals 1 Clove?
• How Much Onion Powder Equals 1 Onion?

Fresh-to-Dried Herb Conversion Chart

Rule of Thumb: Dried Herbs First, Fresh Herbs Last

An easy rule to remember when cooking with herbs: dried first, fresh last. Dried herbs should go into recipes right from the start. This allows heat, acid, and moisture to activate their aromatic oils.

Fresh herbs should be reserved till the last minute so they retain their fragrance and flavors and don’t turn bitter as they cook. Freeze-dried herbs, easily recognizable with their bright, fresh-like color, should be used like fresh.

How Drying Shifts Flavors

When herbs are dried, their texture changes and their aromatic properties either become more or less concentrated. Here’s a quick rundown of the taste transformations.

Hardy Herbs

(Thyme, oregano, rosemary, marjoram, lavender, savory)

Fresh: Pungent and aromatic with woodsy and citrus notes and a hint of bitterness

Dried: Less bitter; more subtle and robust

Leafy Herbs

(Basil, mint, sage, tarragon)

Fresh: Super-fragrant, distinctive, and grassy

Dried: Earthier and milder. Basil and mint have hints of oregano, while sage and tarragon have hints of anise

Tender Herbs

(Cilantro, dill, parsley, chervil)

Fresh: Vibrant, green, and crisp yet mild

Dried: Milder and slightly bitter if used in large quantities

How Much Garlic Powder Equals 1 Clove?

Use ¼ teaspoon garlic powder or ½ teaspoon granulated garlic in place of 1 clove. See the chart above for more information.

How Much Onion Powder Equals 1 Onion?

A tablespoon of onion powder is equivalent to 1 onion. See the chart above for more information.

The post How to Substitute Dried Herbs for Fresh in Any Recipe (Plus: Onion and Garlic Conversions) appeared first on Forks Over Knives.