Free Forks Over Knives by Gene Stone Page B

pizzas!
    POTS AND PANS. In various sizes for everything from bread, brown rice, and soups to stir fry: 1-, 2-, 4-, and 8-quart saucepans with covers, a 12-inch skillet with a cover, and a 9-inch square cake pan, 9 × 13-inch baking pan, and 9 × 5-inch loaf pan.
    RICE COOKER. Cooks any grain perfectly: brown rice, quinoa, barley, and more. Just throw any of them in with the right amount of water and go for a jog or drive a carpool—when you get home, dinner will be done!
    ROLLING PIN. For making your own whole-wheat pizza dough or healthy cookie dough.
    SCISSORS. Useful for more things than you can imagine, including opening tofu containers, snipping cilantro, preparing whole peeled tomatoes, and more. Wash them in the dishwasher just like a knife.
    SPATULAS. At least one straight spatula, one spatula with an angled handle, and one rubber scraper spatula.
    SPICE RACK. Should include a variety of spices and herbs, including sweet and savory flavors.
    SPOONS. Including a slotted spoon, a wooden spoon, a sturdy metal spoon, and a soup ladle.
    STEAMING BASKET OR BAMBOO STEAMER. Steaming is the best way to cook vegetables.
    VEGETABLE PEELER. Makes short work of peeling everything from potatoes to butternut squash. Some vegetable peelers come with various blade attachments such as julienne, crinkle cut, and slicing.
    WHISK. For combining baking ingredients and whipping up your own dressings and vinaigrettes.

PART THREE
FORKS OVER KNIVES
Recipes
    Now, whether you’re already accustomed to a plant-based diet or just starting out, here are 125 recipes to add to your daily repertoire—favorites from a wide range of plant-based cooks and eaters, a number of whom are featured in
Forks over knives
.
    To learn more about the recipe contributors, see pages 200 –202, as well as the “Faces of
Forks Over Knives
” and “The Amazing Results” features throughout this book.

BREAKFAST
Oatmeal with Fruit
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    KAREN CAMPBELL | THE CAMPBELL FAMILY
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    MY HUSBAND, COLIN, likes to have this for breakfast every morning.
    SERVES 2
    2 cups water
    1 cup old-fashioned oats
    ½ cup raisins
    1 cup blueberries
    1 cup strawberries
    2 kiwis, sliced
    1 banana
    1 teaspoon maple syrup
    1 teaspoon flaxseed meal, optional
    1 tablespoon walnuts, optional
    1. Bring water to a boil, add oats and raisins, and stir. Cook until thick (2 to 3 minutes).
    2. Cut up fruit and mix together. Scoop cooked oatmeal into a bowl. Add maple syrup, walnuts, and flaxseed meal, then fruit.
    VARIATION:
    Substitute any of the fruits based on your own preferences.
Cinnamon-Raisin Oatmeal
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    JO STEPANIAK |
BREAKING THE FOOD SEDUCTION
BY NEAL BARNARD, MD
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    HEARTY, OLD-FASHIONED ROLLED oats in the morning will keep you satisfied until lunchtime. Raisins add a bit of natural sweetness with no added sugar.
    SERVES 4
    4 cups water
    2 cups old-fashioned rolled oats
    ½ cup raisins
    ½ teaspoon cinnamon
    ¼ teaspoon salt
    Vanilla soy or rice milk, optional
    Combine all ingredients in a heavy saucepan. Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking. Serve plain or with vanilla soy or rice milk, if desired.
    VARIATIONS:
    For Cinnamon-Apricot Oatmeal, replace raisins with ½ cup chopped dried apricots. Cook as directed.
    For Cinnamon-Apple Oatmeal, reduce water to 3¼ cups and replace raisins with one apple, peeled and coarsely chopped. Cook as directed.
    Omit raisins, cook as directed, and top each serving with a dollop (about 1 teaspoon) of fruit-sweetened jam or jelly.
Rip’s Big Bowl
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    RIP ESSELSTYN |
THE ENGINE 2 DIET
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    THIS HAS BEEN my mainstay breakfast for more than twenty years. I never get sick of it, and no two bowls are ever quite the same, depending on which fruits are in season and the milk substitute I have on hand. This was also a favorite recipe for most of our engine 2 Pilot study participants. As a seven-year-old daughter of one of the participants said, “I look forward to waking up