Julieanna Hever Archives - Forks Over Knives

Blueberry Oat Breakfast Muffins

Julieanna Hever — Fri, 18 May 2018 17:24:54 +0000

These quick and easy blueberry oat breakfast muffins are a sweet, comforting way to start your day. Mashed banana and sweet potato puree take the place of eggs and added sugar in this vegan recipe. Picky-kid-tested and plant-based-mom-approved, these moist, low-fat, fruit-filled delights are great for any occasion!

From Forks Over Knives – The Plant-Based Way to Health

Yield: Makes 12 muffins

1 medium banana, mashed
One (15-ounce) can sweet potato puree
¼ cup pure maple syrup
1 teaspoon vanilla extract
2 cups whole oat flour
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground ginger
1 cup fresh or frozen blueberries

Instructions

Preheat the oven to 375°F. In a large bowl, combine the mashed banana, sweet potato puree, maple syrup, and vanilla.
In a small bowl, combine the oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer this mixture to the large bowl of wet ingredient, and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in the blueberries.
Spoon the batter into silicone muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove from the oven and let cool for 5 minutes. Store the muffins in an airtight container.

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Middle Eastern Quinoa Salad

Julieanna Hever — Tue, 15 May 2018 18:16:10 +0000

This easy, vegan quinoa salad recipe features the classic flavors of Middle Eastern cuisine. The earthiness of cumin and quinoa pairs with the crispy freshness of cucumber, lemon, and basil. It’s a simple salad that can be served as a side dish or as a meal on its own. For an extra pop of freshness, try adding chopped fresh red bell peppers, which contrast nicely with the roasted red pepper already in the recipe.

From Forks Over Knives – The Cookbook

Yield: Makes 4 cups

½ cup dry quinoa
¼ teaspoon ground cumin
¼ teaspoon turmeric
1 cup finely chopped tomatoes
1 cup seeded, finely chopped cucumber
½ cup finely chopped roasted red bell pepper
1 tablespoon finely chopped basil
Juice of 1 lemon
Salt and freshly ground black pepper to taste

Instructions

Rinse the quinoa under cold water and drain. Bring 1¼ cups of water to a boil in a medium saucepan over high heat. Add the quinoa, cumin, and turmeric and return to a boil over medium-high heat. Reduce the heat to low, cover, and cook for 10 to 15 minutes, or until all the water is absorbed, stirring occasionally. Remove the pan from the heat, fluff the quinoa with a fork, and allow it to cool for 5 minutes.
While the quinoa cools, combine the tomatoes, cucumber, roasted red pepper, basil, and lemon juice in a medium bowl. Stir in the cooled quinoa and season with salt and pepper.

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Whole Grain Corn Muffins

Julieanna Hever — Wed, 01 Feb 2012 00:15:46 +0000

The perfect addition to a piping hot bowl of Red Lentil Chili is lightly sweetened whole grain corn muffins. Easier to serve and eat than cornbread, these tasty vegan muffins were built to please a crowd.

Yield: Makes 12 muffins

1½ tablespoons ground flaxseed
1 cup unsweetened plain almond milk
½ cup unsweetened applesauce
½ cup pure maple syrup
1 cup corn meal
1 cup oat flour
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt
1 cup frozen corn kernels, thawed

Instructions

Preheat oven to 375°F.
In a small bowl, combine flaxseed with almond milk and set aside to allow it to gel for 5 minutes.
In a large mixing bowl, stir applesauce and maple syrup together and add flaxseed mixture. Then sift in cornmeal, oat flour, baking soda, baking powder, and salt. Stir until well-combined, but avoid over-mixing. Add the corn kernels.
Either using a silicone 12-cup muffin pan or a 12-cup muffin pan lined with paper, spoon out equal portions of batter into the cups.
Bake for 20 minutes or until toothpick comes out clean when inserted into the center. Serve warm.

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Roasted Red Pepper Tapenade Hummus

Julieanna Hever — Wed, 01 Feb 2012 00:15:40 +0000

A combination of zesty and sour, this play on hummus may look benign, but it has a spicy kick and will give some heat to keep you energized for the game.

Yield: Makes 1 batch

1 15-ounce can garbanzo beans, rinsed and drained
1 cup roasted red peppers (from the jar, rinsed)
½ cup artichoke hearts, packed in water and rinsed
¼ cup tahini
zest and juice of 1 lemon
2 tablespoons tamari (or Bragg's liquid aminos or low-sodium soy sauce)
1 tablespoon capers
1-2 cloves garlic, minced
½ teaspoon black pepper
¼ teaspoon cayenne pepper
¼ cup kalamata olives, pitted (optional, or as garnish)

Instructions

Place all ingredients into a food processor, fitted with an S-blade. Process until well-combined.
Serve with baked tortilla chips, whole grain crackers, and/or raw vegetables.

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Hearty Nachos

Julieanna Hever — Wed, 01 Feb 2012 00:15:37 +0000

These nachos are a meal in and of themselves. You can prepare them nachos-style, or serve them like a multi-layer dip, with baked tortilla chips on the side. The recipe makes plenty of cheese sauce, so you may have leftovers; try this versatile sauce on potatoes, with raw or cooked vegetables, and added to cooked whole grains and legumes.

Recipe from the Forks Meal Planner. (Sign up now to receive weekly fast and easy recipes, a shopping list and weekend prep instructions!)

Yield: Serves 4

8 corn tortillas
CHEESE SAUCE
½ cup raw cashews, soaked in warm water for at least 10 minutes and drained
1 tablespoon tahini
1 roasted red pepper (from the jar), roughly chopped (½ cup)
¼ cup nutritional yeast flakes
1 tablespoon tamari sauce (or Bragg's Liquid Aminos or low-sodium soy sauce)
Zest and juice of 1 lemon
¼ teaspoon cayenne pepper
¼ cup water
BEAN DIP
1 (16-ounce) can oil-free refried beans or canned pinto beans, rinsed and drained
1 cup prepared salsa
1½ teaspoons chili powder
GARNISHES (optional)
1 avocado, diced
½ cup prepared salsa
½ cup fresh cilantro, finely chopped (parsley or lettuce can substitute)

Instructions

Preheat the oven to 350°F. Cut the tortillas into bite-size triangles. Place tortilla triangles on a baking sheet lined with parchment paper, and bake for 10 to 15 minutes, until crisp.
In a blender, combine cashews, tahini, roasted red pepper, nutritional yeast, tamari, lemon zest and juice, cayenne, and water. Blend on high until smooth, and set aside.
In a medium saucepan over medium heat, combine the beans, salsa, and chili powder, and stir gently. Once the beans are smooth warmed through, turn off heat.
To assemble nachos-style: Place the baked chips on a platter, then top each with some of the beans and cheese sauce. Garnish with avocado, salsa, and cilantro. To assemble as a layered dip: Layer the cheese sauce over the bean mixture in a shallow bowl or baking dish, and garnish with avocado, salsa, and cilantro. Serve with the baked tortilla chips for dipping.

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Chocolate Chip Pumpkin Muffins

Julieanna Hever — Tue, 22 Nov 2011 19:14:34 +0000

These vegan chocolate chip pumpkin muffins are great for a crowd and so delicious. Pumpkin puree and mashed banana add enough natural sweetness that you only need a little bit of added sweetener (maple syrup) and vegan chocolate chips to make a truly decadent-tasting muffin.

Recipe adapted from Julieanna Hever’s Blueberry Oat Breakfast Muffins in Forks Over Knives: The Plant-Based Way to Health, edited by Gene Stone

Yield: Makes 12 muffins

1 medium banana, mashed
1 (15-ounce) can pumpkin puree
¼ cup pure maple syrup
1 teaspoon vanilla extract
2 cups whole oat flour
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground ginger
1 cup grain-sweetened dairy-free chocolate chips

Instructions

Preheat oven to 375°F. In a large bowl, combine mashed banana, pumpkin puree, maple syrup, and vanilla.
In a small bowl, combine oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer mixture to large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips.
Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for 5 minutes. Store muffins in an airtight container.

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Berry Apple Relish

Julieanna Hever — Tue, 22 Nov 2011 19:13:59 +0000

*Original recipe by Julieanna Hever, MS, RD, CPT

Yield: Serves 4

1 pound fresh cranberries finely chopped
2 tart green apples, peeled, cored, and finely chopped
½ cup 100-percent fruit apricot jam
½ cup 100-percent pure maple syrup
10 ounce package frozen raspberries, thawed and drained
Juice of 1 lemon

Instructions

Mix ingredients in large bowl until well combined.

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Tempeh Italiano

Julieanna Hever — Tue, 22 Nov 2011 19:05:23 +0000

*Recipe from The Complete Idiot’s Guide to Gluten-Free Vegan Cooking by Julieanna Hever, MS, RD, CPT, and Beverly Lynn Bennett.

Yield: Serves 4

¼ cup wheat-free tamari
2 tablespoons balsamic vinegar
1 ½ tablespoons garlic, minced
¼ cup vegetable broth
1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary, crushed a bit with your fingers
1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme, 1 teaspoon dried basil, 1 teaspoon dried oregano
¾ teaspoon ground fennel seed
½ teaspoon crushed red pepper flakes
2 (8-ounce) package tempeh, cut into quarters

Instructions

Preheat the oven to 400°F. Line a cookie sheet with parchment paper or a Silpat liner.
In a medium bowl, combine tamari, balsamic vinegar, garlic, vegetable broth, rosemary, thyme, basil, oregano, ground fennel seed, and crushed red pepper flakes. Add tempeh cutlets, and stir well to evenly coat. Transfer tempeh cubes to the prepared cookie sheet, and spread out into a single layer.
Bake for 15 minutes. Remove from the oven. Stir tempeh with a spatula, and spread out into a single layer again. Bake for 10-15 more minutes or until tempeh is golden brown around edges. Remove from the oven. Serve hot or at room temperature as desired.

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Julieanna’s Stuffed Acorn Squash

Julieanna Hever — Tue, 22 Nov 2011 18:58:04 +0000

*Original recipe by Julieanna Hever, MS, RD, CPT

Yield: Serves 4

4 medium-sized acorn squash, halved and seeded
1 medium yellow onion, diced
4 medium celery stalks, diced
4 medium carrots, diced
¼ cup plus 3 ¾ water or vegetable broth
¾ cup wild rice
¾ cup brown rice
1 cup mushrooms, sliced
1 teaspoon poultry seasoning
½ teaspoon dried sage
Ground black pepper to taste
½ cup fresh parsley, minced
1 cup raw walnuts or pecans, chopped (optional)

Instructions

Preheat oven to 375°F.
Place squash halves, cut side down, on 1 or 2 deep baking sheets filled with an inch of water. Place in oven and bake for 30 minutes. When done, remove from oven, remove the water, and flip the squash so it is cut side-up.
In a medium pot, sauté onions, carrots, and celery in ¼ cup water or vegetable broth until slightly browned, approximately 5 minutes. Add wild rice, brown rice, mushrooms, poultry seasoning, sage, black pepper, and remaining water or vegetable broth. Bring to a boil on medium-high heat and then simmer on medium-low heat for 30-40 minutes or until all liquid is absorbed. Add walnuts and parsley and cook for 2 more minutes. Remove from heat.
Spoon rice mixture into each squash. Cover in foil and return to oven. Bake for 20-25 additional minutes, or until squash is tender. Serve warm.

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