In ancient cultures, pomegranates were associated with prosperity or fertility, due to the fruit’s hundreds of ruby-red arils. Each sweet, juicy aril surrounds a white seed in the center, coming together to produce a jewel-like wonder that lends itself to sweet and savory dishes alike. It is sure to add a festive note to most any dish.

How to Open and Seed a Pomegranate

There is more than one way to attempt to open a pomegranate without making a total mess. (The juice is a notorious stain-maker.)

• Method 1 (shown above): Score the pomegranate crosswise, making a cut about ¼ inch deep around the perimeter. Use a knife to make small cuts along the pith lines. Working over a bowl, hold the fruit cut-side down in the palm of your hand and use a heavy spoon or ladle to firmly hit the back of the pomegranate to loosen the seeds into the bowl.
• Method 2: Slice off the top of the pomegranate to expose the segments, and use a knife to cut along the pith lines to release the segments of seeds.
• Method 3: Cut the pomegranate in half with a sharp knife, submerge it in a roomy bowl of water, and pry the segments apart with your fingers to loosen the seeds. Most of the white membrane, or pith, will float to the top. Scoop out and discard the pith. Scoop up the arils with a mesh strainer.

Discard or compost the inedible white membranes and blush-colored peels. To separate any lingering membranes from arils, just place them in a bowl of water. The white membranes should float to the surface, where you can scoop them out, leaving only the seeds.

How to Pick and Store Pomegranate

Choose heavier pomegranates that have a bright and firm flesh. Pomegranates are less likely to dry out or oxidize into an unpleasant brown shade when wrapped and stored in the refrigerator.  

Pomegranate seeds should be consumed within two to three days of purchase. If you won’t be eating them within three days, freeze them: Spread out seeds on a baking sheet; place the baking sheet in the freezer for a few hours; transfer the frozen seeds to an airtight container for long-term freezer storage. 

How to Use It

The winter gem can bring sparkle and sweetness to a range of dishes, from soups, to salads, desserts, and more.

Breakfast topping: Add to smoothie bowls; oatmeal; and peanut butter or avocado toast; or sprinkle over pancakes. 

Upgrade your salads: Add a handful to grain salads, massaged kale or an autumnal slaw.

Easy dessert: Top chia puddings for a burst of flavor, or add to juice and freeze into popsicles.

Sprinkle over roasted vegetables: Try pairing with sweet potatoes, eggplant or delicata squash — the possibilities are really endless.

Garnish soups: Add a handful of seeds to a creamy soup just before serving.

Pair with herbs: The flavor of pomegranates shines when served with cilantro, mint, parsley, or sage.

Flavor vinegars: Crush and steep in apple cider vinegar for a fruity, blush-toned infusion. (See these tips for infusing vinegar.)

Pomegranate Recipes from Forks Over Knives

Try pomegranate in one of the following recipes from Forks Over Knives.

• Jeweled Avocado-Chocolate Pudding
• Apple, Grapefruit, and Pomegranate Salad
• Mixed Fruit Soup
• Pomegranate Wild Rice Salad
• Fall Fruit Trifle with Pumpkin Gingerbread
• Creamy Carrot Soup
• Manna Quinoa Breakfast Bowl
• Ruby Red Grapefruit Granita
• Creamy Blueberry Parfaits with Millet
• Radicchio Salad with Cranberry Orange Dressing
• Cardamom Roasted Carrots with Pomegranate Seeds

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

This article was originally published on Nov. 20, 2019, and has been updated.

The post How to Cut and Seed Pomegranate, Plus Tips for Using It appeared first on Forks Over Knives.

Shallots come in small, oval-shaped bulbs and are members of the allium family. Their light magenta-hued rings are covered with a tan, papery skin. Each bulb divides into cloves much like garlic does.

Onions vs. Shallots

Shallots have a milder, sweeter taste than onions, with hints of garlic flavor. They are generally preferred over onion in raw preparations. A shallot tastes most similar in flavor to the white part of a scallion. When using it in its raw form, you do not usually need a large amount, as the flavor is pretty potent.  

You can indeed interchange onions and shallots in recipes. Generally, because of the higher price tag and more preparation time needed to peel and trim each clove, shallots are not substituted in recipes that call for large amounts of onion.

Selection and Storage

Shallots are found unrefrigerated in the produce aisle. Be sure to select shallots that are dry and firm. Avoid ones that feel softer or have already sprouted. Choose a size that will ideally suit your recipe or preparation.

The ideal storage situation for shallots is a cool, dry, and dark area. They should keep for about a month. 

How to Cut Shallots

Use a sharp knife or mandolin to cut your shallots. The less you press on the shallot, the less likely you are to crush the cell walls—resulting in less tears. Tears are stimulated by sulfuric gases in the shallot that react with oxygen. This is why a sharp knife is really ideal. Try honing your knife on a steel to align the blade, allowing your knife to glide through each shallot with minimal resistance. You can also refrigerate shallots before cutting to reduce the release of gasses. It is best not to use a food processor or blender, as the blade will shred the shallots and impart an unpleasant, bitter flavor.

When it comes to cutting, it’s easy to get a small dice because shallots have smaller, finer layers. Try cutting them in half lengthwise and removing the skin. Keep the root end intact for an easier grip and to keep the shallot more stable. Place flat side down on board, and cut into slices or make a few incisions lengthwise before slicing to create a dice. There is usually no need to dice if cooking, as shallots break down quite easily.

How to Use Shallots

Shallots break down in the pan much easier than onions because of their finer cell structure, ultimately allowing for more caramelization. They develop a sweet, mellow flavor as they cook.

Roast

Roast them whole at 350°F to caramelize. Then add them to dressings, pasta sauces, or mashed potatoes for extraordinary flavor.

Glaze

Slice and reduce with champagne vinegar and maple syrup for glazed shallots that make a quick side dish or condiment on sandwiches or tacos.

Vegetable broth

Add them to carrots, onion, and celery when making a batch of vegetable broth. For extra umami flavor, roast the vegetables prior to simmering in filtered water.

Quick pickle

Pickle with apple cider vinegar and beet juice to make a delicious topping for salads, sandwiches, and more. Not only will they take on a bright pink hue; the rings make for an attractive garnish.

Fresh salsa

Cut finely and add to fresh produce like jalapeño, avocado, pineapple, or tomatillos along with fresh-squeezed limes.

Shallot Recipes to Try

• Mediterranean Green Beans and Potato Toss
• Wheat Berry and Roasted Vegetable Salad with Kale
• Layered Vegetable Salad

The post Everything You Need to Know About Shallots, Plus Cooking Tips appeared first on Forks Over Knives.

What Is Buckwheat?

Though frequently used culinarily as a cereal grain, buckwheat is actually a seed. It’s a great source of fiber, vitamin B6, and minerals such as magnesuim and zinc. It is naturally gluten-free and can be purchased roasted, as unroasted groats, as noodles, or in flour form.

Buckwheat has a deep earthy and nutty flavor. In its unroasted form it is pale green and usually sprouted, and it is labeled as “groats.” When you see buckwheat in its light tan form, it has been roasted. Roasted buckwheat, commonly known as “kasha,” is tender and grain-like, and it works well in porridge.

How to Store It

Store buckwheat just as you would store other grains: in an airtight container in a cool, dry, dark location. Use within a year of purchase. Keeping it away from heat, moisture, light, and air will prolong its shelf life.

How to Use It

Pancakes, Blinis, and Crepes: Use buckwheat flour in place of regular flour when making batter for pancakes, blinis, and crepes. Craving something savory? Use fresh herbs such as rosemary or ground pepper to make a batch of blinis for a snack or party hors d’oeuvre.

Soba Noodles: “Soba” is actually the Japanese word for buckwheat. Pick up some soba noodles at the grocery store, cook according to package directions, chill in the fridge until cold, and then make a quick, cold noodle salad: Toss noodles with sliced bell peppers, jalapeño, and scallions; minced garlic; and a dash of low-sodium soy sauce or tamari. Or serve soba noodles in your favorite hot broth, topped with chopped cilantro.  

Granola or Trail Mix: Mix sprouted buckwheat groats with your favorite dried fruit for energizing morning fuel or an afternoon power snack.

Savory or Sweet Porridge: Roasted buckwheat cooks down quickly into a porridge that you can top with sweet items, such as fresh fruit, or savory ingredients, such as toasted nori strips.

Risotto: Mix buckwheat with whole grains—e.g., rice and farro—for a multi-grain dish that is full of texture and flavor. Pair with roasted vegetables that are in season for a complete meal.

Mix with Flour: Blend buckwheat in with whole wheat flour (or almond flour, or another flour of your preference). Use the blend in baked goods for Make your own flour blend for more tender products, a rich hue, and a deep, earthy finish.

Natural Pairings: Buckwheat can be slightly bitter, so pair with ingredients such as citrus, fresh herbs, or your favorite natural sweetener, such as pure maple syrup or Date Paste. 

Additional Tips

Sprouting Groats: Soak raw groats in cold water for a few hours. Drain and allow to sit in a strainer over a bowl covered with a towel. Rinse twice a day for one to two days.

Do Not Rinse Roasted Buckwheat: When using the kasha variety, there’s no need to rinse, since the grain has already been roasted.

The post Ingredient IQ: Buckwheat appeared first on Forks Over Knives.

Sage is part of the evergreen family and known traditionally for its affinity in Thanksgiving table dishes, such as stuffing. But its earthy and peppery leaves can make for a versatile, fragrant addition to many types of dishes throughout the year.

How to Shop for Sage

Sage can be purchased fresh, dried, or in plant form. The flavor is in the leaves, and you should look for ones that are fragrant and green. Note that the smaller, more vibrant green leaves will be less pungent in flavor. Head to local farmers markets for peak freshness. Purchasing small quantities is key, as this herb packs an earthy punch, and a little goes a long way.  

How to Store It

Store fresh sage wrapped in a damp towel in the refrigerator for three to five days. After five days, try preserving any leftovers by drying upside down for extended use. Dried sage can be ground and stored in a sealed glass container and kept in a cool, dark place for six to 12 months.

How to Use It in Your Everyday Cooking Routine

The earthiness of sage pairs effortlessly with floral flavors such as lavender or with juicy fruit. The bold flavor shines through when added to grains, legumes, or starchy vegetables. It can help cut through the sweetness of baked goods or beverages.

Fruits and sweets: Sage is a delicious accent with berries or stone fruit, such as peaches. Try adding to your favorite zucchini bread, crepe, or scone recipe.

Earthy roasts: Use sage when roasting root vegetables, such as beets or sweet potatoes. The herb tastes great paired with mushrooms. Try mixing with bread crumbs for stuffed mushrooms.

Marinades and sauces: Add sage to marinades with garlic, salt, and pepper, along with other herbs such as rosemary, oregano, or bay leaves. Steep sage in vinegar for an instant boost of flavor. Add to cashew cream for a decadent pasta topping. Use when simmering tomato sauces for added depth.

Starches: Up your legume and grain game by adding a few leaves of sage to the pot while cooking your favorite variety. Add to pasta doughs and between pastry layers for an extra wow factor. Garnish mashed potatoes or parsnips with chopped sage and freshly ground pepper.

A finishing touch: When heated, the flavor of sage becomes more pronounced. For a more subtle finish, chop and use as a garnish for your favorite soup or crostini.

Tips for Preparing Sage

• Blanch fresh leaves in boiling salted water for 20 seconds; then shock them in an ice bath. This will make the color more vibrant and prevent oxidation.
• Do not wash until ready to use. Pat wet leaves dry gently with a towel before cutting.
• To prevent bruising, roll leaves lengthwise and cut into thin ribbons. (This is called a chiffonade.)

Ready for more ideas for cooking with sage? Try these Forks Over Knives recipes. 

Quick and Easy Noodle Soup

Chickpeazella Sticks

Millet Loaf

Winter White Bean Minestrone

The post Cooking with Sage appeared first on Forks Over Knives.