fall Archives - Forks Over Knives

Butternut Squash with Orange Glaze

Ellen Boeke — Fri, 29 Dec 2023 16:00:00 +0000

Not sure what to do with that extra butternut squash lying around? We’ve got you covered: Chop it into cubes, coat it in a tasty orange glaze, and then roast it to tender perfection. The citrusy marinade features garlic and allspice to bring some savory balance to the zesty fruit, while a dash of maple syrup complements the squash’s natural sweetness. Serve this as a side dish during the winter months when you’re craving something warm, bright, and nourishing. This butternut squash recipe would also be great to incorporate into grain bowls to add a yummy root veggie component!

For more inspiration, check out these tasty ideas:

Curried Butternut Squash and Cauliflower Stew
Butternut-Bulgur Chili
Butternut Squash Steak Supper
Or take a look at our full collection of butternut squash recipes

Yield: Makes 4 cups

Time: 55 minutes

1½ teaspoon orange zest
½ cup orange juice
1½ tablespoons pure maple syrup
1½ lb. butternut squash, peeled and cut into bite-size pieces (about 6 cups)
3 cloves garlic, minced
⅛ teaspoon ground allspice

Instructions

Preheat oven to 400°F. Line a rimmed baking sheet with foil or parchment paper.
In a large bowl stir together orange juice and zest, maple syrup, garlic, and allspice. Add squash; toss to coat. Spread evenly in prepared pan. Season with pepper. Cover loosely with foil and roast 30 minutes.
Uncover and roast 10 to 15 minutes more or until tender, stirring once or twice.

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Creamy Sweet Potato Pudding

Ellen Boeke — Thu, 21 Dec 2023 17:19:06 +0000

The secret to creating a silky smooth sweet potato pudding? Ripe avocado. The creamy green fruit adds luscious texture to the potatoes, and any avocado flavor is masked by caramel-like dates and sweet vanilla extract. Sweet and spicy pecans add a pleasant crunch to this heavenly dessert, while a pinch of sea salt on each serving really makes the flavors pop. Dig into this produce-packed pudding when you’re craving an indulgent treat without all the unhealthy ingredients.

For more inspiration, check out these tasty ideas:

Yield: Makes 3 cups

Time: 4 hours 25 minutes

1 10-oz. purple sweet potato, peeled and coarsely chopped
1 ripe avocado, halved, seeded, and peeled
¾ to 1 cup unsweetened, unflavored plant-based milk
6 Medjool dates, pitted and soaked
1 teaspoon pure vanilla extract
Pinch sea salt
3 tablespoons whole or broken pecans
2 teaspoons pure cane sugar
Pinch cayenne pepper (optional)
Flaky sea salt, to taste

Instructions

Place potato pieces in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 7 minutes or until very tender. Transfer to a food processor and let cool.
Add the next five ingredients (through pinch salt) to food processor. Process until smooth, adding more milk if needed to reach desired consistency. Spoon into six 4-oz. serving dishes. Cover and chill at least 4 hours.
Meanwhile, place pecans in a dry small skillet. Sprinkle with sugar and cayenne (if using). Heat over medium 5 minutes or until sugar melts and coats nuts, stirring occasionally. Transfer to a parchment-lined plate. Sprinkle lightly with flaky salt. Let cool.
Sprinkle pudding with glazed pecans.

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Roasted Kabocha Squash and Veggie Stew

Nancy Macklin, RDN — Thu, 14 Dec 2023 19:08:20 +0000

There isn’t a more autumnal veggie stew than this! Packed full of seasonal produce and warming spices, you’ll love how this hearty recipe fills you up on a chilly evening. Cubes of tender kabocha squash are roasted alongside carrots, mushrooms, and fennel to draw out their natural sweetness while store-bought veggie broth gets an upgrade with lots of Italian herbs. Each serving of stew is spooned over a base of chewy farro that’s flecked with fresh basil and pine nuts, adding a little extra oomph to each bite. Crack a little black pepper over the top, and you’ve got the green light to dig in!

Tip: Kabocha squash looks like a little green pumpkin. For easier peeling, cut it in half, lay it cut side down on a cutting board, and use a chef’s knife to shave off the peel.

For more kabocha squash recipes, check out these tasty ideas:

Yield: Makes 8 cups stew

Time: 75 minutes

4 cups cubed peeled kabocha squash (¾-inch cubes)
4 medium carrots, halved lengthwise and thickly sliced (2 cups)
8 oz. fresh cremini mushrooms, halved
1 medium fennel bulb, quartered, cored, and cut into ¼-inch wedges
¼ cup white wine vinegar
1 cup chopped onion
4 cloves garlic, minced
4 cups low-sodium vegetable broth
2 tablespoons no-salt-added tomato paste
1 teaspoon dried Italian seasoning, crushed
4 cups shredded fresh Swiss chard
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups hot cooked farro
½ cup slivered fresh basil
2 tablespoons toasted pine nuts, chopped

Instructions

Preheat oven to 400°F. Line two large shallow baking pans with parchment paper or foil. Arrange squash and carrots in one baking pan and mushrooms and fennel in the other baking pan. Sprinkle all vegetables with vinegar. Roast 30 minutes or until just tender and lightly browned, stirring once.
In a 4- to 6-quart pot cook onion in 2 tablespoons water over medium 4 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add garlic; cook 1 minute. Add roasted vegetables, broth, tomato paste, and Italian seasoning. Bring to boiling; reduce heat. Cover and simmer 15 minutes, stirring occasionally. Stir in chard until wilted. Season with salt and pepper.
Stir together farro, basil, and pine nuts. Spoon into bowls. Top with stew.

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Sweet Potato and Pineapple Crisp

Ellen Boeke — Tue, 12 Dec 2023 18:13:40 +0000

Sweet potato and pineapple may not be an obvious combo, but the balance of earthy sweetness from the spuds and lip-puckering brightness of the juicy fruit are truly a match made in heaven. Here, this crave-worthy combo is mixed with maple syrup, ginger, and cloves before being topped with a crunchy oat and walnut crumble. Shredded coconut adds an extra layer of tropical intrigue, ensuring each bite transports you to a beachside cabana. Serve this unique pineapple crisp with Aquafaba Whipped Cream or banana nice cream for an extra decadent experience.

For more fruity crisp and cobbler recipes, check out these tasty ideas:

Yield: Makes one 2-quart crisp

Time: 2 hours 15 minutes

2 lb. sweet potatoes, peeled and cut into 1-inch pieces
Sea salt, to taste
3 cups chopped fresh pineapple
½ cup unsweetened pineapple juice
6 tablespoons pure maple syrup
2 tablespoons white whole wheat flour
½ teaspoon ground ginger
⅛ teaspoon ground cloves
¾ cup quick-cooking rolled oats
¼ cup chopped walnuts
3 tablespoons unsweetened flaked coconut

Instructions

Preheat oven to 400°F. Place sweet potatoes on a parchment-lined baking sheet. Season with salt. Roast 30 minutes or until just tender.
Reduce oven temperature to 375°F. In a large mixing bowl combine roasted sweet potatoes, pineapple, pineapple juice, and 2 tablespoons of the maple syrup. Sprinkle with flour, ginger, and cloves; toss to combine. Spread evenly in a 2-quart baking dish.
For topping, in a medium bowl stir together oats, walnuts, coconut, and the remaining 4 tablespoons maple syrup. Spoon over sweet potato mixture.
Bake, uncovered, 25 to 30 minutes or until filling is bubbly and topping is lightly browned. Cool slightly on a wire rack. Cut into six slices and serve warm.

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Good Garlicky Mashed Potatoes

Ann Crile Esselstyn, M.Ed., and Jane Esselstyn, R.N. — Mon, 13 Nov 2023 18:24:07 +0000

“You will never believe how good these garlicky mashed potatoes are until you try them,” write Ann and Jane Esselstyn in their book The Prevent and Reverse Heart Disease Cookbook. “And you will never believe there is no butter or milk in the recipe. Nothing is as satisfying on a cold day, or if you are just hungry, than a pile of these mashed potatoes! They are delicious plain or with Mommy’s Mushroom Gravy 3.0. Add greens if you wish. And by the way, we never peel potatoes.”

From The Prevent and Reverse Heart Disease Cookbook

Yield: Makes 7 cups

Time: 25 minutes

6 large Yukon Gold potatoes, unpeeled
1 bunch kale (optional), stems stripped and leaves torn into bite-size pieces
6 tablespoons nutritional yeast flakes
2 to 3 garlic cloves, minced
1 to 2 cups unsweetened, unflavored almond milk or other plant milk of your choice, or water
1 teaspoon dried rosemary
Freshly ground black pepper

Instructions

Cut the potatoes into 1-inch chunks. Place them in a large pot. Add water to cover and bring the water to boiling. Cook until the potatoes are tender, about 10 minutes.
Meanwhile, bring a separate large pot of water to boiling for the kale, if using. Place kale leaves in the water, cover and cook until tender, about 5 minutes. Drain kale and let it cool in the colander. When kale is cool enough to handle, chop 1 or 2 cups of it into bite-size pieces.
Drain potatoes, transfer them to a large bowl, and mash them with a potato masher. Add the nutritional yeast and garlic; then add the almond milk a little at a time, mashing until smooth and creamy. They will need more liquid than you might expect since the nutritional yeast soaks up liquid.
Stir in the rosemary and season with pepper to taste. Gently fold in the kale. Serve warm.

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How to Make Roasted Delicata Squash Rings, Plus 5 Tasty Toppings to Try

Mary Margaret Chappell — Fri, 10 Nov 2023 18:41:32 +0000

With its thin, edible skin, delicata squash is one of the easiest winter squash varieties for home cooks to work with. One of our favorite ways to enjoy it is cut into rings, roasted until tender, and loaded up with a flavorful topping. Here’s how to do just that, with one base recipe plus five topping recipes. Serve these as an elegant side dish or hors d’oeuvres at your next fall or winter dinner party, and prepare to wow your guests!

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.

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Spicy Tomato Soup with Whole Wheat Croutons

Darshana Thacker Wendel — Fri, 03 Nov 2023 02:16:06 +0000

Easy homemade croutons do double duty in this spicy tomato soup: cooked directly into the bisque to help it thicken, and sprinkled atop each serving for a crunchy garnish. A simple base of canned tomatoes and tomato sauce is enhanced with marjoram, basil, thyme, and a handful of other aromatic herbs. Carrots and celery add extra substance to the soup so each serving packs in lots of fresh produce. Serve each bowl as is, or add a dollop of vegan sour cream and a sprig of fresh basil for a fancy garnish. After your first bite of this nourishing recipe, you’ll never go back to store-bought soup again!

For more amazing tomato recipes, check out these tasty ideas:

Yield: Makes 9 cups

Time: 50 minutes

2 slices whole wheat bread, cut into ½-inch cubes
1 cup chopped yellow onion
1 cup chopped celery
1 cup chopped carrots
6 cloves garlic, minced
3 14.5-oz. cans diced tomatoes, undrained
1 15-oz. can tomato sauce
2 teaspoons Italian seasoning, crushed
1 teaspoon dried marjoram, crushed
1 teaspoon dried basil, crushed
½ teaspoon crushed red pepper, or to taste
¼ teaspoon dried thyme, crushed
¼ teaspoon ground mace or ⅛ teaspoon ground nutmeg

Instructions

For croutons, preheat oven to 350°F. Spread bread cubes in a single layer on a baking sheet. Bake 20 minutes or until browned. Let cool.
In a large pot combine onion, celery, carrots, garlic, and ¼ cup water. Cook over medium 10 minutes or until onion is tender and starting to brown, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the remaining ingredients and 2 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or until vegetables are tender.
Stir in 1 cup of the croutons. Cook 10 minutes more or until soup thickens. Top servings with remaining croutons.

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Shepherd’s Pie

Cathy Fisher — Thu, 02 Nov 2023 01:30:12 +0000

This flavorful veggie casserole uses portobello mushrooms to create a delicious, meaty filling that’s brimming with savory umami flavors. Juicy peas and tender carrots add tantalizing texture, while the velvety mashed potato topping gets its creamy consistency from plant-based milk and starchy potato water. Fresh thyme and smoky paprika infuse the saucy filling with all the cozy flavor you’d expect from comfort food, just minus the unhealthy ingredients. Pop this casserole in the oven until golden brown and scoop out a steaming serving when you’re craving a warm meal to satisfy your stomach and your soul.

Tip: To make this meal extra hearty, you can substitute 2½ cups cooked lentils for the mushrooms.

From straightupfood.com

For more cozy vegan casseroles, check out these tasty ideas:

Healthy Salsa Verde Taco Casserole
Vegan Hash Brown Casserole with Tempeh Crumbles
Potato-Spinach Casserole with Trumpet Mushrooms
Or take a look at our full collection of vegan casseroles

Yield: Makes one 3-quart casserole

Time: 85 minutes

3 lb. russet potatoes, peeled and cut into chunks
2 teaspoons granulated onion
1 teaspoon granulated garlic
4 cups chopped portobello mushrooms
2 cups chopped onions
1 cup chopped carrots
1 cup chopped celery
3 cloves garlic, minced
3 tablespoons tomato paste
1 tablespoon finely chopped fresh thyme
2 teaspoon paprika
2 cups green peas
1 to 2 cups unsweetened, unflavored plant-based milk
Freshly ground black pepper, to taste

Instructions

Preheat oven to 375°F. In a large pot combine potatoes, granulated onion, granulated garlic, and enough water to cover. Bring mixture to boiling; reduce heat slightly. Simmer, uncovered, 10 to 15 minutes or until potatoes are tender.
Meanwhile, in a large skillet cook mushrooms, onions, carrots, and celery over medium-high 3 to 5 minutes or until onions are golden, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add minced garlic; cook and stir 1 minute. Stir in tomato paste, thyme, paprika, and 1½ cups water. Reduce heat to medium-low. Cover and cook 10 to 15 minutes or until carrots are tender. Stir in peas. Remove from heat.
Drain and reserve cooking water from potatoes. Transfer potatoes to a medium bowl. Mash potatoes, gradually adding milk (or potato-cooking water, or a combination of the two) until potatoes are the desired consistency.
Stir 1 cup of the mashed potatoes into vegetable mixture in skillet. Spread mixture in a 3-quart baking dish. (The mixture should be like a thick stew but not watery. Spoon out any extra liquid.) Spread the remaining mashed potatoes over top. Drag a large serving fork or other utensil over the surface of the potato layer to create a textured pattern.
Bake 25 to 30 minutes or until lightly browned. Let stand 10 minutes before serving. Season with pepper.

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Sweet Potato Rosette Tart

Ellen Boeke — Mon, 30 Oct 2023 18:25:00 +0000

This stunning sweet potato tart uses two different types of tubers to achieve the scrumptious end result. Orange sweet potatoes are mashed with zesty orange juice and warming pumpkin pie spice to create a custard-like filling, while steamed purple sweet potato petals are placed in an eye-catching rosette pattern and topped with crushed almonds. (Steaming the purple potatoes separately and adding them after baking ensures the best texture and color.) The nutty oat and almond crust contrasts nicely with the earthy sweetness of the tart filling, and you can top each slice with Aquafaba Whipped Cream if you want an extra dose of decadence. Serve up this jaw-dropping dessert when you want to impress guests and end your evening on a sweet note!

For more vegan sweet potato desserts, check out these tasty recipes:

Yield: Makes one 10-inch tart

Time: 60 minutes

2 cups rolled oats
¼ cup flaxseed meal
¼ cup almond butter
1½ teaspoons pumpkin pie spice
5 tablespoons unsweetened, unflavored plant-based milk
1 cup orange juice, strained to remove pulp
3 tablespoons finely chopped dates
2 cups mashed orange sweet potatoes
½ teaspoon arrowroot powder
1½ cups very thinly sliced peeled purple sweet potatoes
2 tablespoons almonds, toasted and chopped
1 recipe Aquafaba Whipped Cream (optional)

Instructions

Preheat oven to 400°F. For crust, in a food processor combine oats, flaxseed meal, almond butter, and 1¼ teaspoons of the pumpkin pie spice. Pulse until combined. With processor running, slowly add milk until mixture starts to cling together and is slightly moistened. Press mixture onto the bottom and up sides of a 10-inch tart pan. Place pan on a baking sheet. Bake 8 minutes. Remove crust from oven and reduce oven temperature to 350°F.
Meanwhile, for orange sauce, in a small saucepan combine orange juice, dates, and the remaining ¼ teaspoon pumpkin pie spice. Bring to boiling; reduce heat to a gentle boil. Gently boil 7 to 10 minutes or until reduced by half (to ½ cup). Set aside 2 tablespoons of the sauce.
For filling, combine mashed orange sweet potatoes, arrowroot powder, and 6 tablespoons of the orange sauce. Pour filling into partially baked tart crust.
Bake 35 to 45 minutes or until filling is set, covering loosely with foil if needed to prevent overbrowning. Cool tart in pan on a wire rack.
Meanwhile, place purple sweet potato slices in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 3 to 5 minutes or until tender. When tart is slightly cooled, carefully arrange potato slices in concentric circles on top of filling. Brush with the reserved orange sauce. Sprinkle with toasted almonds and serve with Aquafaba Whipped Cream (if using).

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Roasted Veggie Bowls with Garlic Mashed Potatoes

Shelli McConnell — Tue, 24 Oct 2023 17:26:36 +0000

What happens when you combine creamy garlic mashed potatoes, savory roasted veggies, and a rich vegan queso sauce? You create the ultimate bowl of healthy comfort food. This satisfying recipe starts with roasting Brussels sprouts, mushrooms, and shallots until they’re sweet and tender, then topping them with spicy-sweet slivered almonds. This winning combo would be incredible on its own, but to up the tastiness the veggie medley is spooned over a velvety potato mash and topped with a generous drizzle of plant-based queso sauce. Talk about decadence! These hearty bowls are ideal for whipping up on cold winter nights when you want a meal that tastes indulgent without the unhealthy ingredients.

For more veggie bowl recipes, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 60 minutes

1 tablespoon pure maple syrup
¼ teaspoon ground cumin
Pinch of cayenne pepper
¼ cup sliced almonds
8 oz. Brussels sprouts, trimmed and halved
8 oz. whole button or cremini mushrooms, halved if large
4 medium shallots, quartered
1 tablespoon cider vinegar
2 lb. russet potatoes, peeled and cut into 1-inch chunks
4 cloves garlic
⅓ cup unsweetened, unflavored plant-based milk
¼ cup chopped fresh chives
Freshly ground black pepper, to taste
1 cup Queso sauce, warmed

Instructions

Preheat oven to 400°F. In a small skillet combine maple syrup, cumin, and cayenne pepper. Stir in almonds to coat. Cook over medium-low 4 minutes, stirring constantly. (Watch carefully, as the almonds can burn easily.) Spread almonds on parchment paper; let cool.
Line a large rimmed baking sheet with parchment paper. Spread Brussels sprouts, mushrooms, and shallots on baking sheet. Drizzle with vinegar. Roast 20 to 30 minutes or until tender and lightly browned.
Meanwhile, in a large saucepan combine potatoes and garlic. Add enough cold water to cover. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until very tender. Drain; return potatoes and garlic to pan. Mash to desired consistency. Stir in plant milk, chives, and black pepper.
Spoon mashed potatoes into bowls. Top with roasted vegetables. Drizzle with Queso sauce. Sprinkle with almonds and, if desired, additional chives.

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