What Causes Heartburn?

When you swallow food, it passes through your throat and esophagus. A ring of muscle fibers at the bottom of your esophagus, called the lower esophageal sphincter (LES), relaxes to let the food pass into your stomach. If the sphincter doesn’t seal back up properly, it can lead to acid reflux, where stomach acid leaks back into your esophagus. One of the most common symptoms of this acid backwash is a burning feeling in the upper abdominal area or chest.

How to Avoid It

Head off uncomfortable heartburn with these tips from gastroenterologists.

Time your meals.

Try to avoid eating right before high-intensity exercise like running or weightlifting, and at least two hours before going to bed. “Gravity is always at play, and as simple as it sounds, it plays a role in how food moves through the digestive system,” says Méndez. When you lie down flat at night, gravity works against you.

Slow down at mealtime, and stop eating when you’re full.

“For some people heartburn can be a rare, short-lived experience after a large overindulgent meal,” says gastroenterologist Sarina Pasricha, M.D., MSCR. Eating slowly and having smaller, more frequent meals may protect you against heartburn.

Avoid fatty foods.

Foods that are common in the standard American diet (SAD)—such as fried food, ultraprocessed foods, and high-fat meats and cheese—are common triggers. High fat content in foods increases the time food spends in the stomach, and the more time it spends in the stomach, the more opportunity the acid has to come back up. SAD foods can also contribute to weight gain, and abdominal fat is one of the biggest risk factors for heartburn, according to the American College of Gastroenterology.

Choose whole plant foods.

“Whole plant foods are packed with fiber that is digested further down the intestinal tract, putting less strain on the stomach,” says Mendez. “This results in a decreased release of gastric enzymes and acid.” A study of people with acid reflux who consumed a plant-based diet with high amounts of fiber showed a 63% reduction of symptoms in six weeks. A WFPB lifestyle can also keep weight in check. “Weight loss can also significantly help with heartburn symptoms,” says Pasricha.

Keep a food journal.

Do you get heartburn after eating spicy food? Or after consuming acidic foods, like citrus or tomato sauce? Do you see a pattern after consuming other common triggers including alcohol, carbonated or caffeinated drinks, or medications such as ibuprofen? By listening to your body’s signals, you can find clues and change your approach.

How to Treat Heartburn

When heartburn strikes, try these natural remedies for quick relief.

Take a deep breath.

In a small randomized controlled trial published in Gastroenterology, people with gastric reflux who were instructed to use deep diaphragmatic breathing for 30 minutes after each meal decreased the amount of acid reaching their esophagus after a meal by half.

Avoid peppermint.

Many people associate peppermint with soothing an upset stomach, but it has the opposite effect on heartburn. Peppermint can relax the LES and worsen reflux symptoms, says Pasricha.

Drink soy milk.

Plant-based milk, especially soy because of its higher level of protein, can help neutralize any acid that makes its way up, says Will Bulsiewicz, MD MSCI, a board certified gastroenterologist and author of The Fiber Fueled Cookbook.

Work with gravity.

Using a pillow wedge to elevate your head at least 6 inches can invite the assistance of gravity at bedtime.

If It Keeps Happening

If you have heartburn more than twice a week, you may have gastroesophageal reflux disease (GERD). This repetitive acid reflux, over time, can damage the esophagus and lead to serious health problems, including Barrett’s esophagus (a precancerous condition). Other signs of GERD include regurgitation, sore throat, sour or dry mouth, trouble swallowing, dental erosion, laryngitis, the feeling of food caught in the throat, and asthma. If you have these symptoms, it’s important to see your doctor.

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

The post How to Prevent and Treat Heartburn Without Medication, According to Gastro Docs appeared first on Forks Over Knives.

The post The Most-Loved Forks Over Knives Recipes of 2023 appeared first on Forks Over Knives.

When I was 10, my father was concerned that I seemed heavier than the other girls in my class. My parents put me on a diet that was all about counting calories. I stayed on some type of weight-loss diet for the next 50 years. It never really worked. I’d deprive myself, lose some weight, then binge and gain it back. I always felt hungry.

I joined the military when I was 19 and remained fairly healthy throughout my 30 years of service. I always carried some extra pounds, but I was never obese. I stayed physically active (with four kids, I was always on the go) and tried to follow a Mediterranean diet.

Cardiovascular Troubles

In my 40s, I was diagnosed with high cholesterol, and my doctor warned me that I’d need to start taking medication if I didn’t make some lifestyle changes, but I more or less shrugged it off.

One day in 2007, I was working out at the gym when my head started pounding. I went to the hospital. The doctors found a tumor on the left atrium of my heart, and I had to undergo open-heart surgery. The experience made me more health-conscious, especially in light of my family history of heart disease, kidney disease, and Type 2 diabetes. After being discharged from the hospital, I thought, “I need to do something.” Still, I didn’t do anything for quite a while.

Discovering Plant-Based Cooking

I’d always loved cooking and dreamed of becoming a professional chef, and in 2008, while still on active duty, I enrolled in culinary school. After graduating, I started my chef business and began teaching cooking classes.

In 2017, the Blue Zones Project was looking for chefs to lead plant-based cooking demos in my town of Fort Worth, Texas. I’d read The Okinawa Program and The Blue Zones years earlier and always had it in the back of my mind that I should try eating more plant-based, so I applied and was chosen to be a local chef in the project. I led cooking demos at various businesses, churches, and schools—but I wasn’t ready to adopt a 100% plant-based diet myself just yet.

A Turning Point During the Pandemic

In February 2020, a lipid panel showed that I had a total cholesterol level of 211, LDL of 125, and triglycerides in the 190s. Soon after that, the pandemic hit, and I gained more weight while stuck at home. I felt terrible.

That’s when I read How Not to Diet by Michael Greger, MD, and learned about his Daily Dozen: a checklist of healthy foods to try to eat every day, including beans, berries, greens, whole grains, and other whole plant foods, while also exercising daily and drinking plenty of water.

I decided to eat nothing but those healthy plant foods for 21 days, and I started exercising 45 minutes a day. I was pleasantly surprised that once I started eating oil-free, whole-food, plant-based (WFPB), I didn’t feel hungry all the time.

Results in 3 Weeks

In just three weeks on a plant-based diet, my total cholesterol dropped by 40 points, my LDL dropped by 25 points, and my triglycerides dropped by 80 points. I also lost a few pounds. After seeing those results, I decided to stick with the WFPB way of eating.

Since going all in on WFPB, I’ve lost 30 pounds—and, more importantly, I’ve kept the weight off. I walk 5 miles daily and lift weights two hours a week. I’m 69 years old, and I have no aches, pains, or any of the other problems that often plague people in my age group. I enjoy cooking every day and coming up with creative new plant-based dishes, which I share on YouTube. I feel like I’ve cracked the code for how to lose weight, keep it off, and keep myself in good health, and my purpose in life is to help others do the same.

My Tips for Success in Going WFPB

Over the past few years, I’ve helped many people make the transition to WFPB. These are my best tips for getting started and sticking with it.

1. Learn to cook.

Restaurant meals and prepackaged meals from the grocery store are often too salty and fatty. The WFPB way of eating is much easier and more enjoyable if you prepare your own food, using seasonal produce and fresh herbs and spices for flavor.

2. Keep it simple.

I like to give people five core recipes that can easily be customized and transformed into other dishes: Think bean chili, veggie burgers, Asian noodles, miso soup with vegetables and tofu, and beans and rice.

3. Find 2 or 3 breakfasts you love.

Try out several, such as hot oatmeal, steel-cut oats, overnight oats, savory grain bowls, sprouted whole grain toast with nut butter, and smoothies with greens.

4. Be willing to stand alone.

Buy-in from family and friends is wonderful, but if you’re the only one you know following the plant-based way of eating, it’s still possible to succeed. Be positive about your choices, not apologetic. Do what you need to do even when it’s difficult.

Ready to get started? 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 I Took 40 Points Off My Cholesterol in Just 3 Weeks on a Plant-Based Diet appeared first on Forks Over Knives.

To offer inspiration as we head into 2024, we’ve rounded up the 10 most-shared success stories of the past year. Read on for inspiring testimonials written by people who have lost weight, reversed diabetes and heart disease, and experienced other remarkable health transformations after adopting a whole-food, plant-based diet.

On a High-Carb Diet, I Reversed Type 2 Diabetes and High Cholesterol

In 2019, Kim Jarchow adopted a low-carb, high-protein diet in an effort to lose weight and manage Type 2 diabetes. But she ended up driving up her cholesterol instead. “My doctor wanted to put me on a statin for cholesterol and metformin for diabetes. I knew there had to be a better way,” writes Jarchow. She discovered the WFPB lifestyle and decided to give it a try. “Within just five weeks, my total cholesterol dropped 60 points. … Within six months it dropped to 184, and my A1C dropped from 7.1 to 5.9, all without medication.” Read more.

Oil-Free and Thriving: Restored to Health on a Whole-Food, Plant-Based Diet

Mary McCoy was a vegan who thought she was in fairly good health. But after an annual physical in 2021 revealed that she had high cholesterol and prediabetes, she was forced to rethink things. “After that, I cut out all oils, and started learning more about whole-food, plant-based cooking,” writes McCoy. “By that summer, I’d lost 30 pounds!” Read more.

It’s Never Too Late: How I Improved My Health at Age 80 with a WFPB Diet

Never a fan of veggies, Ardis Coffman wasn’t thrilled in 2018 when her daughter began preparing whole-food, plant-based dinners for them. But after Coffman, who had suffered from Type 2 diabetes and high blood pressure for decades, started seeing improvements to her blood sugar within two months of the WFPB dinner routine, she started incorporating WFPB breakfasts and lunches, too—and reaping major benefits. “Now I’m 85 and in better health than I was at 45,” writes Coffman. Read more.

I Beat Heart Disease and Lost 44 Pounds in 9 Months Without Portion Control

Wendy Swiger’s doctor was ready to prescribe medications to manage her cholesterol and prediabetes, but Swiger, already on blood-pressure medications, hoped to find another way. That’s when she dived in to a WFPB diet. “A month after starting this way of eating, I had my annual checkup,” writes Swiger. “My doctor was shocked, saying I’d had the largest drop in LDL cholesterol she had ever seen in her career that wasn’t due to medication.” Within that first month, her blood pressure had normalize, and she was no longer prediabetic. And that was just the beginning. Read more.

How I Transformed My Health in My 60s on a Plant-Based Diet

In 2017, an angiogram revealed a 100% blockage in Armando Alvarez’s right coronary artery. Not a candidate for bypass surgery or stents, he decided to try switching up his diet, first going vegetarian, then vegan and, eventually, whole-food, plant-based. “Soon afterward, the angina that I dealt with for 10 months finally stopped,” writes Alvarez. Read more.

I Switched to a Plant-Based Diet and Resolved My Chronic Pain, MS Symptoms, and Kidney Disease

When a 39-year-old Kimberly Eallonardo was diagnosed with kidney disease and told she’d need a transplant in six months, she was determined to do anything she could to restore her kidneys to health. That’s when a neighbor tipped her off to the benefits of a whole-food, plant-based diet. She was immediately ready to try it. “For me, it was a matter of life and death,” she writes. “Within six weeks of going WFPB, I experienced what my nephrologist called a spontaneous remission. Some would call it a miraculous recovery.” Read more.

From Sick and Tired to Happy and Healthy: My Whole-Food, Plant-Based Journey

Julie Tomlinson struggled with obesity for most of her adult life. She and her husband thought they’d tried every diet to lose weight, but then they came across the Forks Over Knives documentary and decided to go vegan. “After a year without animal products, we’d each lost 100 pounds,” writes Tomlinson. She and her husband then transitioned to a WFPB diet and experienced even more benefits. Read more.

Breaking the Cycle of Deprivation: I Lost Weight and Resolved Several Health Issues on a WFPB Diet

Years of yo-yo dieting left Shauné Hayes desperate for lasting change and struggling with a variety of health conditions, including high blood pressure, cholesterol and blood sugar; arthritis; and polycystic ovary syndrome (PCOS). In 2017, she started working with a health coach, who advised her to adopt a WFPB diet. Over the next three years, she lost 100 pounds; brought her cholesterol, blood sugar, and blood pressure down to healthy levels; and eliminated all PCOS symptoms. “Following a WFPB diet has significantly improved my quality of life overall,” she writes. Read more.

On an Oil-Free Plant-Based Diet, I’ve Normalized My Cholesterol and Improved My Eyesight

Prior to discovering the WFPB way of eating, Yolanda and Jim Breidenbaugh both suffered from heart disease. Jim had undergone quadruple bypass surgery, and Yolanda had very high cholesterol. After watching Forks Over Knives and reading The Starch Solution, they became convinced that going WFPB was the right move for their heart health. “We found ourselves reaping some health benefits within months,” writes Yolanda. “We both had more energy, and my cholesterol dropped to 147.” Read more.

After a Prostate Cancer Diagnosis Spurred Me to Go Plant-Based, I Feel Like the Energizer Bunny

Upon learning he had prostate cancer, Michael Andrus struggled with feelings of anxiety and hopelessness. “Things felt out of my control, which was a hard reality to face,” writes Andrus. Then his cousin recommended he read How Not to Die by Michael Greger, M.D. “It was the beginning of a dramatic change in my life.” Read more.

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

The post Our Most-Shared Success Stories of 2023 appeared first on Forks Over Knives.

What Are Chestnuts?

Chestnuts are shiny, round tree nuts related to acorns and beechnuts. They grow and mature inside spiny hulls, called burrs. In the fall, the burrs burst open to release one or two large, reddish-brown nuts that are rounded on one side. Beneath their thick, glossy skins, the nuts are encased in a thin inner pellicle, which needs to be removed before eating.

Chestnuts are native to Asia, Europe, and North America, though North American chestnuts have all but disappeared following a blight in the early 20th century. Nowadays, most of the chestnuts and chestnut products you’ll find in the U.S. are imported from Europe and Asia.

Once a highly nourishing “peasant food” that could be cooked and eaten or dried and ground into a flour, chestnuts have become a specialty ingredient often reserved for festive occasions.

When Are Chestnuts in Season?

Chestnuts hold a special place in holiday lore and cooking (chestnuts roasting on an open fire, anyone?), probably because their season coincides with the end-of-year festivities. Chestnuts are harvested from September to November and can usually be found through December. Jars and packages of ready-to-use whole, cooked chestnuts are available year-round.

What Do Chestnuts Taste Like?

Cooked chestnuts have a sweet, nutty, almost buttery flavor and a creamy texture like a potato. Chestnut flour ground from dried chestnuts is less sweet, with a slightly bitter, more robust taste.

Chestnuts vs. Other Nuts

Chestnuts are classified as tree nuts, but their sweet taste, creamy texture, and nutritional makeup are not like other nuts. Chestnuts are high in carbohydrates and fiber, low in fat and calories—1 ounce of cooked chestnuts has just 37 calories and less than 1 gram of fat compared with 185 calories and 18 grams of fat in an ounce of walnuts. Chestnuts’ high starch content means they’re also much more perishable than other nuts, both in the shell and cooked, and need to be refrigerated.

How to Roast, Boil, or Steam Fresh, Whole Chestnuts

Grab a knife or a pair of scissors (not a nutcracker!), choose the cooking method that suits you best, then peel and enjoy.

Step 1: Score and soak

Place each chestnut flat side down on a cutting board. Using a pair of scissors or a sharp knife, cut a long slit widthwise around the center (or belly) of each chestnut, cutting through the brown pellicle beneath the skin to reveal the flesh inside. Squeeze the chestnut to help the slit open further. Place scored chestnuts in a large bowl of cold water, then let them soak for 10 to 20 minutes to help soften the skin and loosen the pellicle.

Step 2: Cook

These four methods require different cooking times and yield slightly different results. Choose the one that works best for you or your recipe.

How to Oven-Roast Chestnuts

Best for: Snacking; using whole or chopped in salads, stuffings, and baked goods
Instructions: Preheat the oven to 400˚F. Spread the scored, soaked chestnuts on a baking sheet. Roast the chestnuts 25 to 30 minutes, or until the skins look dry and papery and have begun to retract from the scored cut.

How to Boil Chestnuts

Best for: Adding to all types of recipes; freezing
Instructions: Place scored, soaked chestnuts in a saucepan or the insert of an Instant Pot, and add enough water to cover by 1 inch. (Chestnuts float, so you may have to press them down with your hand to measure this.) Cover. Boil for 25 to 30 minutes, or until tender when squeezed. Alternately, cook on high pressure for 15 minutes in the Instant Pot, then allow the steam to naturally release. Drain.

Steaming Them in the Microwave

Best for: Cooking small quantities quickly to be used in stuffings and casseroles
Instructions: Place scored, soaked chestnuts in a single layer in a microwave-safe dish. Cook on high power, stirring after each minute for 5 to 7 minutes, or until the chestnuts are tender when squeezed.

How to Grill or Fire-Roast Chestnuts

Best for: Snacking
Instructions: Place scored, soaked chestnuts in a medium cast iron or other heavy-duty skillet and set on a grill or on a grate over the fire. Roast the chestnuts for 25 to 30 minutes, or until the skins are papery and beginning to blacken and the nuts are tender when squeezed.

Step 3: Peel

For chestnut skins and inner pellicles to come off easily, the nuts need to be warm. First, let the cooked chestnuts cool just until they are easy to handle, then place them in a covered dish or pan to keep them warm. Using a knife or your fingers, peel the chestnuts one by one, being sure to remove both the skin and inner pellicle.

How to Use Chestnuts in Recipes

One of the best things about chestnuts is how versatile they are in the kitchen. Cooked and peeled chestnuts can be blended into hearty soups (such as our Winter Potato-Leek Soup or Chestnut Soup), mashed with root vegetables (they’re especially good with sweet potatoes), or puréed with a little maple syrup for a toast spread. They can be added whole or chopped to stews, stir-fries, casseroles, and roasted vegetable medleys. And chestnuts can be used interchangeably with other nuts in baked goods: Try them in place of pecans in Pumpkin Spice Muffins!

How to Select and Store Chestnuts

Both fresh and prepared chestnuts have short storage lives. When buying fresh chestnuts, look for large, firm nuts with shiny skins that have no tiny holes from boring insects or white residue from mold. Store fresh, whole chestnuts for up to two weeks in an airtight container in the fridge or up to 6 months in the freezer.

Cooked chestnuts should be eaten within 3 days of cooking or opening the package, or frozen in a freezer-safe bag for later use.

The post How to Cook Chestnuts 4 Ways, Plus Shopping, Storage, and Peeling Tips appeared first on Forks Over Knives.

The meta-analysis, led by Germany-based diabetes researchers and published in the November 2023 issue of BMC Medicine, analyzed data from 37 studies that included, collectively, more than 500,000 participants over an average of 19 years. The goal was to identify links between diet and cardiometabolic health outcomes.

After adjusting for calorie intake, alcohol use, smoking, and other factors, the researchers found that replacing one daily portion of processed meat with whole grains correlated with a 36% lower risk of cardiovascular disease. Swapping in nuts for the processed meat was associated with a 27% reduction in CVD risk, while legumes were associated with a 23% reduction.

While the biggest gains were seen when swapping out processed meat, the researchers found that eating whole plant foods in lieu of red meat, dairy, and eggs also appeared to confer benefits. For instance, replacing a single serving of eggs with whole grains was associated with a 21% reduction in Type 2 diabetes risk. Replacing that same serving of eggs with nuts, meanwhile, translated to a 17% reduction in CVD, an 18% reduction in Type 2 diabetes, and a 15% reduction in all-cause mortality.

“Our findings suggest that a shift in diet from a high consumption of animal-based foods, especially red and processed meat, to plant-based foods (e.g., nuts, legumes, and whole grains) is associated with a lower risk of all-cause mortality, CVD, and T2D,” the authors concluded.

Every Portion Counts

The analysis adds to the growing body of evidence that even relatively modest shifts toward a healthy plant-based diet can pay dividends. A 2020 study found that eating just one additional daily serving of fruits and vegetables was associated with a 25% lower risk of Type 2 diabetes. Two 2021 studies found dose-response relationships between healthy plant-based dietary patterns and a reduction in CVD risk. Other studies have found the inverse to be true, as well, linking added servings of red and processed meat with incremental upticks in CVD and T2D risk.

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

The post Every Bit Counts: New Study Shows Big Benefits for Swapping Out Even 1 Daily Serving of Meat, Eggs 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.

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.