• Baking
• Breads and Tortillas
• Crackers
• Hummus and Dips
• Instant Grains
• Nondairy Milks
• Sauces, Condiments, and Broth
• Seasonings

Editor’s Note: Companies frequently change their ingredients and recipes. If you see something on this list that is no longer compliant with a whole-food, plant-based diet, please let us know.

Baking

Steer clear of excess sodium, fat, and sugar with these healthier takes on baking staples.

• Crofter’s Just Fruit Spread
• Ener-G Foods Baking Powder
• Hain Pure Foods Featherweight Baking Powder
• Kirkland Signature Creamy Almond Butter
• Laura Scudder’s Natural Peanut Butter
• MaraNatha Natural California Almond Butter
• New England Cranberry Fruit-Sweetened Dried Cranberries
• Smuckers Natural Creamy Peanut Butter No Salt Added
• St. Dalfour Fruit Spreads
• Trader Joe’s Creamy Salted Peanut Butter

Breads and Tortillas

Breads are often loaded with sodium and refined sugar, and some contain whey, a milk derivative. Fortunately, you can find wholesome alternatives at most supermarkets (sometimes in the freezer aisles).

• Alvarado Street Bakery (Sprouted Wheat Flaxseed Bread, Sprouted Wheat Rye Seed Bread, Sprouted Wheat Everything Bagels, Sprouted Wheat Sesame Seed Bagels)
• Dave’s Killer Bread Power Seed, 21 Whole Grains and Seeds, Good Seed
• Ezekiel 4:9 Sprouted Grain Burger Buns
• Ezekiel 4:9 Sprouted Whole Grain Hot Dog Buns
• Ezekiel 4:9 Sprouted Whole Grain Bread
• Ezekiel 4:9 Sprouted Grain Low Sodium English Muffins 
• Ezekiel Sprouted Whole Grain Tortillas
• Ezekiel 4:9 Whole Grain Pocket Bread (pita)
• Food for Life Sprouted Corn Tortillas
• Guerrero Yellow Corn Tortillas and White Corn Tortillas
• Mission Yellow Corn Tortillas and White Corn Tortillas

Crackers

Most store-bought crackers are long on calories and short on fiber and other health-promoting nutrients. Snack smarter with these brands.

• 365 Gluten-Free Oat & Seed Crispbread
• Edward & Sons Brown Rice Snaps (Unsalted Plain Brown Rice Snaps, Unsalted Sesame Baked Brown Rice Snaps)
• Finn Crisps (Thin Multigrain)
• La Reina Unsalted Baked Organic Corn Tortilla Chips
• Mary’s Gone Crackers (all varieties)
• Ryvita Original, Sesame, and Pumpkin Seed & Oats
• Streits Whole Wheat Matzos
• Wasa Whole Grain Crispbread

Hummus and Dips

Dips are often loaded with oil and sodium, and sometimes they contain dairy. These dips are all low in sodium, free of animal products, and free of oil!

• Cedar’s Fat & Oil-Free Hummus
• Oasis Zero Fat Black Bean Dip
• Oasis Zero Fat Lentil Dip
• Oasis Zero Fat Original Hommus
• Roots Oil-Free Original Hummus

Instant Grains

Many manufacturers add oil, salt, and animal-derived ingredients (such as chicken fat) to pre- or par-cooked grains. These products keep it simple.

• 365 Yellow Polenta
• Annie Chun’s Sprouted Brown Rice
• Minsley Organic Cooked Brown Rice with Quinoa Cup
• O Organics Brown Rice Cup
• O Organics Frozen Brown Rice
• Success Boil-in-Bag Whole Grain Brown Rice

Nondairy Milks

When it comes to plant milks, the fewer ingredients, the better, so shop accordingly. These are some of our favorites, organized by type.

Soymilk

• Pacific Foods Organic Soy Plant-Based Beverage Original Unsweetened
• Unsweetened Edensoy Organic Soymilk
• Westsoy Organic Unsweetened Plain Soymilk
• Hodo Organic Soymilk

Oat Milk

• Elmhurst Milked Oats Unsweetened
• Thrive Market Organic Oat Beverage

Nut Milks

• Elmhurst Milked Almonds Unsweetened
• Elmhurst Milked Cashews
• Elmhurst Milked Walnuts
• Elmhurst Milked Hazelnuts
• Three Trees Organic Almond Milk

Tofu Products

It’s a good idea to choose organic when buying tofu because you’ll avoid exposure to glyphosate, a concerning pesticide that is heavily used in conventional and  GMO soy farming. Below are a few tofu brands we like. To learn more about different varieties of tofu and how to use them, check out our Ingredient IQ: Tofu guide.

• 365 by Whole Foods Organic Tofu (Silken, Firm, and Extra Firm)
• Hodo Organic Extra Firm Tofu
• Wildwood Organic Tofu (Silken, Extra Firm, and Firm)

Sauces, Condiments, and Broth

While some of the sauces on this list are less pure than homemade, they are all vegan, oil-free, and substantially lower in sodium than competing products. And the Worcestershire sauce is vegan.

• 365 Organic Fat-Free Marinara
• DeLallo Fat-Free Marinara Sauce
• PLANTSTRONG Organic Vegetable Stock (formerly branded as Engine 2)
• Frank’s RedHot Original Cayenne Pepper Sauce
• Great Value Less-Sodium Soy Sauce
• Kitchen Basics Unsalted Vegetable Stock
• Miso Master Organic White Miso
• Primal Kitchen Organic Unsweetened Ketchup
• Robbie’s Natural Products Worcestershire
• San-J Tamari Light
• Simple Truth Tomato Ketchup
• Simple Truth Organic Yellow Mustard
• Tabasco
• Whole Foods Red Enchilada Sauce

Seasonings

Keep these salt-free seasoning blends on your spice rack to add flavor without adding sodium.

• Bensons Table Tasty
• Bensons Supreme Garlic and Herb Seasoning
• DAK Everything but the Salt Seasoning
• Kirkland Signature Organic No-Salt 21 Spice Blend Seasoning
• Mrs. Dash Seasoning Blends
• Parma! Vegan Parmesan Original

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.

This article was originally published on March 3, 2016, and has been updated.

The post Your Whole-Food Vegan Grocery List: Oil-Free Breads, Sauces, and Other Go-To Products appeared first on Forks Over Knives.

Since hitting the market in 2021, Nutr’s sleek countertop milk makers (which run between $170 and $190) have taken the plant-based community by storm. At its core, the Nutr is a high-speed blender with added heating capabilities that can make all manner of beverages, sauces, soups, and batters. Its small internal chamber is designed to produce a single serving of milk at a time, between 8 oz. and 13 oz., so your milk is always as fresh as possible. A few tablespoons of nuts, seeds, or oats and a little bit of water are all you need to make preservative-free plant milk in minutes.

The Forks Over Knives team was curious about this new gadget, so I gave it a thorough test to see whether its quality lived up to the hype we’d seen on social media.

Nutr Machine Review

To give the Nutr a proper go, I tried four recipes from the Nutr recipe collection to see how it handled different tasks. While I was skeptical over the fact that I didn’t have to soak the nuts before blending, I have to say I’m completely smitten with this little machine. Before jumping into the taste test, let’s take a closer look at the Nutr’s overall functionality and user experience.

To start, the ergonomic handheld pitcher design is small enough to fit on any countertop and light enough to easily maneuver with one hand. Its sleek aesthetic will look good in the most design-oriented households and won’t cramp the style of your kitchen. A single button interface allows you to choose between the different settings (cool, warm, boiling, keep warm, and self-clean) and while it was a little funky to navigate at first, I quickly got the hang of selecting my desired setting. Each machine comes with a sturdy measuring spoon, a metal strainer, and a booklet of basic milk recipes to make the process as seamless as possible from start to finish. The Nutr isn’t dishwasher compatible, so I particularly appreciated the self-clean function that saved me the effort of hand washing.

Each blend cycle runs three to five minutes and alternates between high intensity blending and periods of rest. When I made my first batch of oat milk, I didn’t enjoy how loud it was for such a small machine (though it’s important to note that I’m typically more sensitive to loud sounds than most people). But the more I’ve used it, the more I’ve gotten used to the noise. I found a decibel meter app to measure the Nutr against my Nutribullet blender and found the Nutr was 10 decibels quieter than the blender.

Apart from the slight decrease in noise, the main difference between the Nutr and your standard high-speed blender is that the Nutr doesn’t require soaking the nuts before blending. While some high-end Vitamix and Blendtec blenders don’t require soaking, they’ll cost you a pretty penny. Cheaper options, like the Nutribullet, require soaking, so a Nutr would be a useful addition to your kitchen if you want a convenient and time-efficient way to make nut milk. But if you’ve already invested in a fancy blender, then it probably doesn’t make sense to purchase a Nutr as well.

Now, to the main question: Is Nutr plant-based milk any good? The short answer: Yes. Honestly, I was shocked by how much tastier it was than the store-bought stuff in my fridge. Each recipe I tried was creamy, flavorful, and called for just a few simple pantry staples. None of the recipes required oil or refined sugar, and while I used maple syrup as my sweetener of choice, I’d probably choose a date next time for a subtler flavor.

Oat Milk

Personally, oat milk is my favorite plant milk, and I was excited to test out a homemade version. Two tablespoons of oats, 1 cup of water, ¼ teaspoon pure vanilla extract, 1 tablespoon of maple syrup, and a pinch of salt was all it took to produce the smoothest, yummiest milk I’d ever tasted. Unlike store-bought milk that’s often watery and lacking in flavor, this was dense, smooth, and full of oaty goodness. It would be perfect for swirling into some herbal tea or for dunking vegan chocolate chip cookies. I’m a big fan of overnight oats, and this recipe has become my go-to soaking liquid to create the perfect batch of creamy breakfast oats.

Almond Milk

In my hierarchy of plant milks, almond comes in second, so I experimented with the almond milk recipe in the booklet that comes with the Nutr. Aside from calling for almonds instead of oats, the recipe was exactly the same as the oat milk recipe—but this one turned out far sweeter. It was almost as if I was drinking an almond cookie, which was absolutely delicious for a few sips but too sweet for me to enjoy a whole glass. The sweetness factor was easily remedied by dialing down the maple syrup by half, and I even tested a batch where I omitted it altogether. The batch without sweetener was a little bland for my liking, but it was still creamy and full of almond flavor, so you could definitely cut the added sugar if it’s important for your diet.

I noticed there was more pulp when using the almonds than the oats, and I had to strain it twice to remove most of it. However, I enjoyed the texture when I tasted it after its first pass through the strainer, because the fine pulp added to the rich nutty flavor and made it feel more like a milkshake than a normal glass of milk. I let the glass sit in the fridge for a few hours and noticed the milk separated a bit over time, which is normal, so I gave it a good stir before tasting it again. It was just as delicious as when it was first made, so don’t worry if you notice separation; that’s a sign it doesn’t have any preservatives or stabilizers in it! Overall, the almond milk was totally tasty and far superior to store-bought options.

Cashew Creamer

Extra thick and creamy, the cashew creamer recipe was incredibly decadent without any unhealthy ingredients. The trick to turning a Nutr recipe from milk into a heavier creamer is to cut the amount of added water by half. Cashews delivered the smoothest results out of all the base ingredients I tried and produced very little (if any) pulp to strain out at the end. Simple and rich, this recipe would be perfect for drizzling over a blended soup as a creamy garnish to create a restaurant-worthy meal.

Queso Dip

As I perused the Nutr website I was intrigued by their featured recipes for savory dips and sauces. I wanted to see what else this little machine could make, so I spent a few minutes loading it up with the ingredients for a vegan, oil-free queso sauce. I’m not kidding when I tell you this was probably the most delicious plant-based queso I’ve ever tried. The balance of seasonings, thick-but-creamy texture, and visually appealing orange hue made it perfect for dipping crackers and veggies into. While it wasn’t flawlessly smooth like a dairy-based nacho cheese sauce, it completely satisfied my craving for “junk food” despite having only healthy, whole-food ingredients. It came together in just five minutes with the click of a button, and it’s now going to be my secret weapon recipe when I’m hosting a party and want to serve a scrumptious dip.

Pros and Cons of the Nutr

Pros:

• Makes delicious, smooth, and healthy plant-based milk
• Can heat beverages to a perfectly warm temperature or even boil water
• Powerful enough to process thick sauces and soups
• Comes equipped with a measuring spoon and strainer so you don’t have to buy extra equipment
• Cheaper than other high speed blenders that don’t require soaking the nuts in advance have the capacity to make nut milk

Cons:

• Small capacity: Only makes 8 to 13 oz. per recipe, so you’d have to run it every day if you frequently use plant milk or have a large family
• Most milks require straining to get rid of pulp (also true of high-speed blenders)
• Isn’t dishwasher safe

Overall satisfaction: 9/10

Long is currently working on the next generation of Nutr machines, which include internal straining mechanisms and a “family size” version that can produce larger batches of plant milk. But for the average whole-food, plant-based eater who uses nondairy milk more sparingly, the classic Nutr machine is a fantastic tool to add to your arsenal and elevate the quality of your cooking. With the power of homemade plant milk in your hands, there are endless ways to be creative in the kitchen—so get blending!

The post Is the Nutr Machine Worth It? Our Honest Review of the at-Home Plant-Milk Maker appeared first on Forks Over Knives.

Pro Picks

Whole-food, plant-based pros share which products make their Costco memberships worth the spend.

Unsweetened Dried Cherries

“Costco has a great price for Cherry Bay Orchards No-Added-Sugar Dried Montmorency Cherries. They’re tasty in oatmeal, pancakes, and cookies or savory dishes like rice pilaf, rice salad, and whole grain bread stuffing. Or sprinkle them over some banana nice cream!” —Katie Simmons, Chicago-based personal chef and founder of Plants Rule

Salt-Free Seasoning

“Kirkland Signature Organic No-Salt 21 Spice Blend Seasoning is my go-to sodium-free seasoning. I like that it has strong aromatics, such as onion and garlic flakes. It has just a hint of Italian herbs, so I find that I can use it in many different cuisines without it making a dish taste distinctly Italian.” —Darshana Thacker Wendel, whole-food, plant-based chef and author of Forks Over Knives: Flavor!

Vitamin B12

“Costco has a few vegetarian-friendly B12 options, including Kirkland Signature B12 and Nature’s Bounty B12, and at least one is typically on sale.” —Cleodia Martinez, author of Ay Sus! Whole Food Plant-Based Global Filipino Cuisine

Guacamole

“Costco has individual containers of oil-free Kirkland Signature Organic Chunky Guacamole that they sell in bulk, so you can have a serving or two and then the rest doesn’t get brown. These are great with carrot sticks, baked chips, corn cakes, or rice cakes for a snack on the go.” —Matthew Lederman, MD, co-author of The Forks Over Knives Plan and co-founder of kinectin.com

Heat-and-Eat Rice Cups

“The Minsley Cooked Brown Rice microwavable cups are super expensive on Amazon and hard to find elsewhere, but they’re always cheap at Costco in LA. This one-ingredient wonder is great to keep at the office or take on a trip if you know you’ll have access to a microwave.” —Elizabeth Turner, editor in chief, Forks Over Knives

Salad Greens

“Costco is the only place to shop! It’s worth the price of a membership just for the Earthbound Farm Organic Power Greens, a blend of baby chard, baby spinach, and baby kale, which these days costs about $7 for 1.5 pounds. Baby greens are the most delicious, and I eat them in my daily huge salads.” —Chef AJ, culinary instructor and author of Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight and The Secrets to Ultimate Weight Loss

Dry Quinoa

“Costco sells quinoa for significantly cheaper than I’ve seen at other grocery stores, with 4.5-lb. bags of Kirkland Organic Quinoa for around $12.” —Del Sroufe, plant-based chef and author of Forks Over Knives—The Cookbook and The China Study Family Cookbook

Crackers

“I enjoy the whole grain and seed texture of Mary’s Gone Crackers Super Seed Crackers. They’re satisfying plain or with hummus or avocado.” —Melissa Mondala, MD, co-founder of Dr. Lifestyle

Pitted Dates

“The Made in Nature Organic Dates are a go-to. We use these plus walnuts to make delicious dessert truffles!” —Alona Pulde, MD, co-author of The Forks Over Knives Plan and co-founder of kinectin.com

More Vegan Costco Favorites

We also polled Forks Over Knives Facebook followers on their must-have vegan Costco products. These are the products that came up again and again.

Frozen Foods

• Flav-R-Pac Broccoli Florets
• Imperial Garden Organic Edamame
• Kirkland Signature Stir-Fry Vegetable Blend
• Kirkland Signature Three Berry Blend

Refrigerator

• Del Monte Organic Cubed Fresh Butternut Squash
• Earthbound Farm Organic Power Greens
• HouseFoods Organic Tofu
• Josie’s Organics Organic Baby Spinach
• Kirkland Signature Organic Chunky Guacamole

Nuts & Seeds

• Carrington Farms Organic Milled Flax Seeds
• Kirkland Signature Supreme Whole Almonds
• Kirkland Signature Whole Fancy Unsalted Cashews
• Nutiva Organic Black Chia Seeds
• Rodelle Toasted Sesame Seeds
• Yupik Organic Hulled Hemp Hearts

Whole Grains

• Bob’s Red Mill Quick-Cooking Steel-Cut Oats
• Dave’s Killer Bread
• Guerrero Corn Tortillas
• Lundberg Organic Short-Grain Brown Rice
• Minsley Cooked Brown Rice

Pantry Basics

• Heartland Dry Black Beans
• Kirkland Signature Creamy Almond Butter
• Kirkland Signature Organic No-Salt 21 Spice Blend Seasoning
• Kirkland Signature Organic Peanut Butter
• Kirkland Signature Organic Pure Maple Syrup (Grade A)
• Kirkland Signature Organic Quinoa
• Made in Nature Organic Dates
• Mary’s Gone Crackers Super Seed Crackers
• Organic Imagine Low-Sodium Vegetable Broth
• Volupta Organic Unsweetened Cacao Powder

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 Healthy Vegan Costco Finds: What Plant-Based Pros Buy at the Big Box Store appeared first on Forks Over Knives.

For specific brands that we recommend for convenience foods such as vegetable broths, crackers, breads, and more, check out our Whole-Food Vegan Grocery List.

First Things First: What to Toss

We recommend getting rid of all animal products and highly processed junk foods. Be ruthless. With those unhealthy foods no longer at your fingertips, you can’t mindlessly reach for them. This will also create space for more nourishing whole plant foods you’ll be bringing into your daily life.

• White bread, white pasta, white rice
• Cooking oils, oily salad dressings and sauces, margarine
• Dairy products (cheese, milk, yogurt, butter)
• Eggs
• Highly refined sweeteners (pure cane sugar is OK to keep for sparing use in sauces and desserts)
• Meat, poultry, and seafood

The Well-Stocked WFPB Kitchen: Your Plant-Based Pantry List

Once you’ve cleared away the animal products and highly processed foods, take a look at what’s left. You may only need to fill some gaps to have a well-stocked WFPB kitchen. Using the lists below as a guide, take stock of your pantry, freezer, and refrigerator, and make a list of what’s missing. You don’t need to buy everything on your first shopping trip. Use your judgment, choose what you’ll enjoy, and get started.

Pantry

(Tip: When shopping for canned foods, choose low-sodium or no-salt-added options.)

• Aluminum-free, low-sodium baking powder (baking powder can be surprisingly high in sodium)
• Applesauce (unsweetened)
• Arrowroot powder or cornstarch (for thickening sauces)
• Assorted canned and/or dried beans: black beans, chickpeas (garbanzo beans), kidney beans, white beans, lentils
• Canned tomato products: whole, diced, and crushed (including seasoned and fire-roasted varieties); tomato sauce; tomato paste
• Flaxseed meal (mixed with water, it makes a brilliant egg replacer)
• Flours: whole wheat flour, white whole wheat flour, whole wheat pastry flour, oat flour, all-purpose flour (AP flour may be used sparingly in recipes)
• Hot sauce, such as Tabasco
• Jarred roasted red peppers
• Low- or no-sodium vegetable broth
• Natural sweeteners: pure maple syrup, brown rice syrup, fresh dates, pure cane sugar (use sparingly)
• Nuts and seeds: almonds, raw cashews, walnuts, peanuts, pepitas*
• Oil-free pasta sauces
• Popcorn kernels for air-popping
• Soy sauce and/or tamari
• Unsweetened whole grain cereals: shredded wheat, rice puffs, corn puffs, muesli
• Assorted vinegars: apple cider, rice, balsamic, red and white wine varieties
• Assorted whole grains: brown rice, quinoa, steel-cut or rolled oats, wheat berries, millet
• Whole grain crackers: rye crispbreads, whole wheat crackers, brown rice snaps
• Assorted whole grain pastas and noodles: whole wheat spaghetti and couscous, Thai-style brown rice noodles, lentil pasta

Fresh Pantry

• Garlic
• Fresh ginger
• Lemons and limes
• Onions and/or shallots
• Potatoes, sweet potatoes
• Tomatoes

Freezer

Frozen Veggies

• Frozen artichoke hearts
• Frozen carrots
• Frozen corn
• Frozen peas
• Frozen spinach
• Frozen stir-fry blends

Frozen Fruits

• Frozen blueberries
• Frozen cranberries
• Frozen mixed berries
• Frozen mango
• Frozen peaches
• Frozen pineapple
• Frozen strawberries

Frozen Cooked Grains

• Plain brown rice
• Quinoa

Refrigerator

• Condiments: mustard, ketchup, oil-free barbecue sauce, pure fruit preserves
• Dips and sauces: oil-free hummus, fresh salsa
• Assorted fresh fruit (some presliced for instant access)
• Assorted fresh vegetables (some presliced for instant access)
• Miso paste (for adding umami flavor without meat)
• Natural-style nut and seed butters: peanut butter, almond butter, tahini
• Unsweetened, unflavored plant milk, such as almond, soy, cashew, or oat (The fewer the ingredients, the better. For brands we like, see Your Whole-Food Vegan Grocery List: Oil-Free Breads, Sauces, and Other Go-To Products.)
• Tofu: extra-firm and silken (Tip: Silken tofu, which is great for creamy desserts and sauces, is often sold in aseptic packaging in the vegetarian or natural foods aisle, near the shelf-stable plant milks.)
• Whole grain bread and tortillas, corn tortillas

Spice Rack

• Basil
• Bay leaves
• Black peppercorns
• Cayenne pepper and/or chipotle chili powder
• Mild chili powder
• Cilantro
• Crushed red pepper
• Curry powder
• Dill
• Garlic powder (not garlic salt)
• Ground cinnamon
• Ground cumin
• Ground ginger
• Italian seasoning
• Marjoram
• Nutritional yeast
• Whole nutmeg
• Onion powder
• Oregano
• Paprika and/or smoked paprika
• Parsley
• Sage
• Sea salt
• Turmeric

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 How to Give Your Kitchen a Whole-Food, Plant-Based Makeover appeared first on Forks Over Knives.

Cooking without oil may seem daunting at first, but it’s easier than you think—especially when your kitchen is equipped with the right tools. From nonstick muffin tins that eliminate the need to grease up baked goods, to air fryers that deliver the same crispy results you love sans oil, these essential items will make healthy cooking a breeze. Having a few pieces of oil-free cooking gear ensures your whole-food, plant-based lifestyle is manageable, simple, and oh-so-delicious. Editor’s Note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our product picks.

Lima Ceramic Nonstick 10-inch Frypan | $45 $27 at Green Pan

A frying pan with a ceramic lining that resists scratching is your No. 1 choice for oil-free sautéing. This frypan is light, easy to clean, and big enough for family-size sautés and stir-fries. Its heatproof handle lets you finish dishes in the oven or under the broiler and features an ergonomic design to make maneuvering the kitchen as easy as possible. The PFAS-, PFOA-, lead-, and cadmium-free coating won’t release chemical fumes when heated to high temperatures so you can cook up a storm without worry.

Signature Copper Crisper XL | $35 at Copper Chef

Oven air-frying is made simple with this sleek mesh tray that allows hot air to circulate freely around food so it gets mouthwateringly crisp and golden without any oil. The Signature Copper Crisper measures in at 17.5 inches by 12 inches, ensuring there’s plenty of room to spread vegetables in a single layer, which is key to achieving a satisfying crunch. The accompanying pan catches crumbs for a quick cleanup, and the nonstick coating guarantees an easy wash after you’ve indulged in a tasty air-fried treat.

Easy-Flex Silicone Muffin and Cupcake Pan | $13 at Wilton

Say goodbye to greasing baking pans and choose a colorful model made from flexible nonstick silicone. This six-cup muffin pan also comes in handy for freezing broths, sauces, and nice cream in small individual portions. Simply apply a little pressure on the bottom of each cup and watch how smoothly your baked goods pop right out. The silicone material is much easier to clean than traditional metal pans, and the stackable design makes for easy and efficient storage. It’s microwave- and dishwasher-safe, and oven-safe at temperatures up to 375°F.

Philips Premium Airfryer HD9741/96 | $200 at Amazon

The ultimate oil-free appliance, an air fryer will become your best friend for reheating leftovers and creating healthy versions of your favorite greasy foods. The easy-to-use interface features preset cooking programs so crispy snacks are ready with just a click of a button. Perfect for small- to medium-size households, the compact shape is great for everyday use and cooks your food 150% faster than a standard oven. Plus, the dishwasher-safe parts ensure easy cleanup after enjoying a satisfying meal.

StarPack 12-Inch Tongs | $21 at Amazon

The difference between a good pair of tongs and a great pair? The grip and the tip. Nonstick silicone gives you a tight hold on slippery foods that need to be tossed or flipped without making a mess. These stainless-steel tongs feature the standard scalloped edge, but the silicone ends mean you can safely use it with all the pots and pans in your kitchen without worrying about scratching up your cookware. The handy ring-pull locking system at the base makes these tongs easy to open and close as you switch between cooking tasks.

Instant Pot Duo 6-Quart Multi-Use Pressure Cooker | $110 at Instant Home

An electric multicooker dramatically speeds up all the cooking tasks you’d usually do on a stovetop, saving you time on busy weeknights when spending an hour in the kitchen just isn’t doable. But the best aspect of this handy appliance is the tight-sealing lid that holds in moisture so oil-free dishes won’t stick or burn. This 6-quart Instant Pot is an all-in-one pressure cooker, slow cooker, and rice cooker that’s big enough to feed a family of four. If you’re new to the world of multicookers, check out our handy Instant Pot guide, which includes basic multicooker how-tos and recipe inspiration.

Boxiki Premium Silicone Nonstick Durable Bundt Pan | $40 at Walmart

In addition to making any recipe look spectacular, fluted bundt pans help dense cake batters (many vegan recipes fall into this category) cook all the way through. This high-quality Boxiki pan has a steel frame to keep it from wobbling when filled with batter, while the silicone mold releases the finished cake with ease. The long-lasting material is made from BPA-free and FDA-approved food-grade silicone, making it a great addition to your collection of oil-free baking gear.

Oxo Nylon Turner Spatula | $10 at Oxo

A thin, rigid-edge turner is key for flipping delicate oil-free foods and removing tender veggies from roasting pans. Light but sturdy, the OXO turner is shaped to handle both small and large tasks, and its sleek design makes it easy to clean. The nylon material effortlessly slides beneath sticky foods without breaking them apart and the soft non-slip grip handle ensures comfortable cooking.

9.5 Inch Gobel Nonstick Tart Pan | $25 at Sur La Table

A shallow tart pan with a removable bottom is a dream for oil-free baking because it provides easier access when unmolding. This Gobel pan is made in France with sturdy PFOA-free nonstick-coated steel so all your pies, vegan quiches, and tarts end up looking just as delicious as they taste. The 9.5-inch size can be used for most recipes that call for traditional 8- or 9-inch pie pans.

Mrs. Anderson’s Nonstick 9-Inch Cake Pans | $15 at Amazon

This home-baking essential make oil-free layer cakes, including birthday cake, a no-fuss reality. The 100% silicone pan withstands temperatures as high as 500°F and releases finished cakes with ease so they always come out looking pristine. The high-quality silicone will maintain its shape even after hundreds of bakes, and it’s safe to use in the freezer, microwave, and dishwasher.

Silpat Half-Sheet Silicone Baking Mat | $24 At William Sonoma

Silicone sheet pan liners aren’t just for baking: They can turn any sheet pan into a nonstick roaster for savory foods, as well. The fiberglass mesh built into Silpat mats promotes even heat distribution and makes it stronger than silicone-only liners. Not to mention, the flexible material rolls up into a small tube shape for easy storage.

Lodge Enameled Cast-Iron Dutch Oven | $80 at Target

Dutch ovens are ideal for slow-cooking soups, stews, and sauces, caramelizing veggies, and whipping up homemade loaves of bread. The enamel coating on this classic pot prevents sticking, while heavy-duty cast iron promotes even heating to keep oil-free foods from scorching. The eye-catching color of this model is also great for adding some pizzazz to your kitchen. And don’t be fooled by the low price: This Dutch oven performs just as well as versions that cost hundreds of dollars more.

OXO Silicone Pressure Cooker Steamer Accessory | $17 at William Sonoma

Get perfectly cooked vegetables while locking in all their nutrients when you use this nifty silicone steamer basket. The versatile design works well in stovetop saucepans, microwaves, and multicookers, and the extra-long handles make it easy to lift and lower without spilling food. Made from flexible silicone, it’s dishwasher safe and won’t scratch nonstick pan coatings.

Chicago Metallic Nonstick Mezzaluna | $10 at Amazon 

This practical tool is named for its curved, half-moon shape, which lets you rock it back and forth to slice pizza, baked goods, and casseroles. The rounded edge on this simple, sharp gadget lets you cut food cleanly without damaging your nonstick pans. Heat-resistant nylon makes it perfect for cutting into dishes that need to be portioned straight out of the oven, and the dishwasher-safe material promises easy cleanup.

King Arthur Flour Half-Sheet Baking Parchment Paper | $25 at King Arthur

If a silicone mat isn’t your thing, you can line any pan with this reusable parchment paper for an instant nonstick surface and easy cleanup. The professional-grade precut sheets from King Arthur can be tossed immediately or deployed for several uses before making their way to the trash. Perfect for lining cookie sheets, roasting veggies, or rolling out pizza dough on a nonstick surface, these parchment paper liners are a great addition to your oil-free kitchen.

Le Creuset Silicone Spatula Spoon | $12 at Le Creuset

It scrapes! It stirs! It scoops! It spoons! But the one thing the silicone head on this handy utensil won’t do is scratch your nonstick cookware. In addition to its multitasking shape, this spoon has a wooden handle that is tough enough to last for decades. Easy to clean and designed for a comfortable grip, your oil-free meals will become infinitely easier to whip up with this special spoon at your side.

Editor’s Note: Megan Edwards contributed to this article.

The post Our Favorite Nonstick Kitchen Tools for Easy Oil-Free Cooking appeared first on Forks Over Knives.

Stasher Starter Kit 7-Pack Reusable Silicone Storage Bags | $93 $65 at Stasher

Cut down on plastic use with these food-safe silicone storage bags in a rainbow of colors and sizes. Stasher estimates that this 7-piece set could replace 1,820 bags every year. Great for travel or home use, Stasher bags are leakproof and safe to use in the dishwasher, freezer, and microwave. Stasher is offering 30% off select styles for Black Friday.

The reBoard and (mini) reBoard |$35 AND $25 from Material Kitchen

You use a cutting board every day; it should be a good one. Material’s high-style boards come in two sizes and a bunch of great colors, and they’re known for being stain-resistant. Made from 75% recycled kitchen plastic and 25% renewable sugar cane, these boards are dishwasher-safe, and a portion of the proceeds go to charities.

Jrk! Bonnet Hot Sauce |$42 $34/3-pack (with code FOK20) at Sauces by Jrk!

If you’re gifting someone who puts hot sauce on everything, this awesome sauce brings the heat with scotch bonnet chiles sourced directly from Jamaica. Created by the folks at Miami’s popular Jamaican fast-casual (and vegan-friendly) eatery of the same name, this low-sodium flavor bomb is made with just six natural ingredients. For FOK readers, Jrk! is offering a 20% discount for a limited time.

Ninja Foodi 8-in-1 Digital Air Fryer Oven | $240 $200 $160 at Target

Cramped kitchen? Ninja’s simplest oven-style air fryer is a convection oven, air fryer, and toaster oven all in one. It’s roomy enough to accommodate a 13-inch pizza, 9 slices of toast, or a sheet pan meal. It comes with a 13-inch square sheet pan and air-frying basket, and the price has dropped twice.

Le Creuset 5.25 Qt. Deep Dutch Oven | $380 $199 at Le Creuset

With a slimmer base and taller sides than Le Creuset’s classic French Oven, this heirloom-caliber pot would work great with an immersion blender (less spatter) and takes up less space on the stove. Le Creuset enameled cast iron is the gold standard for even cooking, and the pot can go from stove to oven to table with grace. You’ll find the most color options (18 colors!) on the Le Creuset site, but this $199 deal is also on offer at Williams Sonoma, Sur La Table, Macy’s, and other retailers.

Great Jones Sweetie Pie Dish | $50 at Great Jones

This vintage-inspired 20-inch ceramic pie dish comes in three colorways—the royal blue shown below, as well as dark green and a sunny yellow. Microwave-, freezer-, and dishwasher-safe, it has a wavy rim that facilitates perfect crust crimping around the edges of your pie.

Pyrex 9-Piece Portables Easy Grab Set | $64 $44 at Amazon

My mom always called this “food luggage,” and she gifted me a few Pyrex Portables pieces for Christmas in my 20s. They’ve all lasted decades and still get regular use when I need to bring a dish or three to potlucks, BBQs, or big Thanksgiving get-togethers. You can use the lidded glass casserole and containers for every day and bring out the insulated carrier and hot/cold packs when it’s time to venture out.

Melissa’s Exotic and Tropical Fruit Sampler Box | $68 at Melissa’s

One of our favorite purveyors of fresh produce will deliver a 7- to 8-pound box of exotic goodies, including (based on availability) fresh baby pineapple, Asian pear, kumquats, blood orange, specialty bananas, lychees, papaya, passion fruit, and starfruit, to name a few. This is! just one of Melissa’s fantastic fruit- and veggie-forward gift options.

Snapware Total Solutions Pyrex Glass Food Storage 24-piece set | $55 $31 at Macy’s

Inspire loved ones to get their meal prep on (or build a salad bar in their fridge) with these sturdy, hassle-free glass containers. The leakproof snap-on lids are made of BPA-free plastic, everything is top-rack dishwasher-safe, and the containers stack nicely in the fridge and let you see what you’ve stored. Macy’s has a great discount with the code FRIEND.

Limited Edition Liberty Print Cotton Napkin Set of 4 | $40 $28 at J. Crew

J. Crew is doing a limited-edition tabletop collection featuring several cheery cotton prints from the iconic British print house Liberty fabrics. Not just napkins; they have Liberty print placemats and tablecloths on sale, too. Feel-good bonus: reusable napkins are better for the planet. Get 30% off the $40 list price with the code WARMUP.

Our Place Always Pan | $145 $99 at Our Place

This is a cool pan, and it comes in seven really nice colors. The ceramic nonstick surface is free of PFOAs, PTFEs, and other toxins, and the aluminum body keeps it lightweight. It comes with a stainless steel steamer basket and a beechwood spatula that nests neatly on a spoon-rest notch built into the pan’s handle.

Our Place Spruce Steamer Basket | $30 at Our Place

For those who steam high volumes of food, this modern take on the traditional bamboo steamer makes a sweet add-on to the Always Pan shown above. The generous-sized spruce and bamboo basket fits snugly into the ceramic nonstick Always Pan, the cast-iron Always Pan, and the brand’s Perfect Pot. It comes with a pair of cooking chopsticks and 15 parchment paper liners.

Rancho Gordo Desert Island Sampler | $39 at Rancho Gordo

Rancho Gordo is the first name in heirloom beans, and their sampler of founder Steve Sando’s essential six dried bean varieties will be a hit with WFPB home cooks. The box includes 1-pound bags of Colombian cranberry beans, buckeye beans, Domingo Rojos, garbanzos, and midnight black beans. 

The Original Magic Bullet | $50 $38 at Macy’s

A great gift for someone who’s starting out—with their first kitchen or a new foray into WFPB cooking—this small-but mighty blender whips up smoothies, salad dressings, and other small-batch sauces in a flash, and doesn’t take up much space in the kitchen. We know people who travel with it.

Great Jones Sheet Show Sheet Pan Trio | $85 $60 at Great Jones

Who doesn’t need a new sheet pan? This cute set includes one half-sheet and two quarter-sheets that get their nonstick mojo from a Swiss ceramic coating. Made of aluminized steel and reinforced with steel rods to prevent warping in extreme temperatures, they come in four poppin’ colors: Raspberry, Blueberry, Broccoli (emerald green), and Mustard.

Vitamix Ascent Series A2300 | $500 $450 at Vitamix

Yes, it’s a splurge, but this deluxe gift is sure to make someone’s holiday magical. The Vitamix high-speed blender can make cream-style soups in a matter of seconds, blitz nuts into a smooth butter, and transform frozen fruit pieces into a soft-serve “nice cream” treat. We like the Ascent Series A2300 model, which has a shorter, wider pitcher and cutting-edge precision settings that include a digital timer and wireless sensor.

Ninja Professional Plus Blender DUO with Auto IQ | $150 $100 at Target

If you want a high-powered blender but aren’t ready to spend those big Vitamix dollars, the Ninja is a worthy option. This is the same blender we featured in the FOK Blender Guide, but this set includes two 24-oz. single-serve go cups for the same price. Target has it for 33% off the list price.

KitchenAid K400 Glass Jar Blender with Hearth & Hand by Magnolia | $300 $240 at Target

Another model extolled by experts in our FOK blender guide, the Kitchen Aid K400 is a solid high-speed blender with great countertop appeal. This matte dark green shade is exclusive to Target, thanks to a KitchenAid collab with Hearth & Hand by Magnolia. The KitchenAid website is offering K400 blender in seven other nice colors for $230.

Forks Cooking Course | $349 $245 at Forks Over Knives

For anyone who’d like to dial up their plant-based cooking skills, you can give the gift of culinary know-how with Forks Cooking Course. This immersive 90-day online course is led by world-renowned chefs and educators who will show you how to cook 100+ delicious recipes and master a wide variety of culinary techniques—all from the comfort of home! The next course starts on January 4, and Forks is offering 30% off the $349 price starting Monday, November 21.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our product picks. 

The post 2022 Gift Guide: Serious Treats for Healthy Home Cooks appeared first on Forks Over Knives.

California Balsamic

Customer favorite: 7-Herb Italian Balsamic $10–$25

Hidden gem: Ruby Red Onion Balsamic $10–$25

California Balsamic specializes in olive oils and flavored balsamic vinegars that are free of added salt, oil, and sugar (aka “SOS-free”). The latter have made the company famous among the whole-food, plant-based community. Owner Thomas Allen and his wife, Ethel, used to travel to 85 harvest festivals every year where they would make the majority of their sales. That is, until plant-based powerhouse Chef AJ caught wind of their fantastic vinegars. Since 2018, Allen has partnered with Chef AJ on dozens of her cooking broadcasts and gained a loyal customer base from it.

“Since balsamic vinegar is naturally sodium-free, I made a conscious decision to never add any ingredients that contained sodium,” Allen says. “Most of our senior citizen customers liked that policy, and we continue it to this day.”

Their SOS-free balsamic line includes dozens of vinegars and sampler sets with unique flavors such as Persimmon Lime, Teriyaki, and Crisp Cucumber. Unlike many larger vinegar companies, California Balsamic is committed to only using fresh ingredients to infuse their products instead of extracts or processed flavors. And if you’re a vinegar fanatic, you’ll love that they are constantly innovating their line with several new flavors each year. Check out their sampler kits if you want to do a home taste-test.

“We only make 4½ gallons of any given flavor at a time to ensure that our customers always get the freshest product possible,” says Allen. “We also offer two free samples in every order so you can always try what’s new!”

Mama Sezz

Customer favorite: Mama’s Burger (Bundles from $149)

Hidden gem: Ricotta Style Mushroom & Tomato Bake (Bundles from $149)

Mama Sezz is a national WFPB and gluten-free meal-delivery service that sells tasty heat-and-eat meals and kitchen staples (such as sauces and burger patties) in bundles that can be ordered via subscription or just one time. Launched in 2017 by Meg Donahue and her spouse, Lisa Lorimer Donahue, the company offers both curated and design-your-own bundles, most of which cost $169. They estimate that one bundle is enough to feed two people for a week.

While the couple had a background in the food industry prior to founding Mama Sezz, their conversion to a WFPB lifestyle began when they thought Donahue’s beloved mother’s life was coming to an end. “At 80, my mother was diagnosed with congestive heart failure and had less than 10% total heart function,” says Donahue. “We brought her home to my place to give her end-of-life care. I thought we probably only had a few months left, but I started Googling how people survived this kind of diagnosis. I found T. Colin Campbell’s research, Forks Over Knives, and Dr. Caldwell Esselystn’s work about how a WFPB diet can reverse disease. I started feeding my mom exclusively WFPB meals. Not only did she regain normal heart function, but she’s healthier now at 92 than when she was diagnosed!”

After her mother’s miraculous recovery, Donahue wanted to keep up this new way of eating. But sourcing and chopping and cooking WFPB meals for her whole family was time-consuming. She looked for a company that offered ready-made meals that only used fresh, WFPB ingredients and couldn’t find one—so she took matters into her own hands.

“We have between 50 and 55 products, and they’re all made fresh to order every week,” Donahue says. “Our products are multi-serving to make things easier for families who want to integrate these foods into their life instead of treating them as a specialty product. The resealable packaging also makes them easy to store so you can mix and match what you eat on any given day.”

Mama Sezz is also a zero-waste facility that lets you return your box and packaging for reuse and recycling. Donahue says the health of the planet is just as important as the health of her customers, and that ethic is visible in every aspect of their business.

Tracy’s Real Foods

Customer favorite: Double Chocolate Cookies $13

Hidden gem: The All-American Burger $16

Tracy’s Real Foods, run by vegan chef and certified nutrition consultant Tracy Childs, specializes in WFPB cookies, muffins, burger patties, and savory snacks. Her mindblowingly tasty offerings pack tons of nutritious ingredients into “convenience foods” that are not traditionally known for being healthful.

“In our world, convenience foods are available at every turn,” says Childs. “Unfortunately, the vast majority of them are basically unfit for consumption because they are made from animal parts, oils and other highly processed nutritionally void ingredients. I started my company to provide whole-food, plant-based treats that are nutritionally balanced and delicious because we all deserve some convenience in our lives! Life is full of compromises, but what we eat should not be one of them.”

When the COVID-19 pandemic began in early 2020, Childs and her husband doubled down on mail order offerings and haven’t looked back since. She says the challenge of making delicious treats out of healthy whole foods is exciting and that her work is fueled by the outlook that all her customers are her friends.

“People often ask me why I’m such a stickler about ingredients,” Childs says. “The answer is so simple. I know too much! Food and nutrition are crucial to healthy, happy longevity, and for this reason I have always been particular about what I feed myself, my family, and friends. Bottom line: I will never create products that I wouldn’t eat myself and give to those I love.”

When you’re in need of a quick and tasty snack, Tracy’s Real Foods delivers plenty of options that are 100% guilt-free and 100% good!

Local Spicery

Customer favorite: Sel-acious Salt Substitute $11–$29

Hidden gem: Nick’s Mex Mix $10–$26

Local Spicery is a small-batch purveyor of freshly milled spices and fine teas, many of which are intentionally crafted to be SOS-free. With a brick-and-mortar shop in Tiburon, California, and a spice mill nearby, husband-and-wife-duo Nicholas Davoren and Evelyn Wood mill it all themselves.

“We can offer maximum flavor and aroma because we mill only what we need in small batches. If we overestimate quantities, we donate our excess locally,” Wood says.

While they’ve always gravitated toward low-salt or salt-free seasoning blends, their big introduction to the WFPB community, like California Balsamic, began with Chef AJ, who was gifted a Local Spicery product by a friend and loved what she tasted. From there, Davoren and Wood partnered with Chef AJ to continue developing SOS-free spices and serving the plant-based world with their dozens of delicious seasonings. You can even get sample boxes with several different flavors to find your favorite.

“We deliver a product that in many cases is more than a year fresher than the seasonings that most people are used to buying,” explains Davoren. “We leverage these big flavors with our own experience cooking whole-food, plant-based meals without added oil or salt. This has been the genesis of blends and products like our Bada Bing Bouillon Powder that was created specifically to meet the challenges of cooking SOS-free.”

JOI

Customer favorite: Organic Oat Milk Powder $16

Hidden gem: Cashew Milk Base $20

JOI was founded in San Francisco by three people who bonded over their love of homemade almond milk while studying together in grad school. What started out as a thesis project evolved into a mission to change the landscape of sustainable, healthy, and delicious dairy alternatives. Their core product line of single-ingredient concentrates make it easy to blend up a batch of fresh nut milk at home by simply adding water to a dollop or two of the base.

“No more running to the store because you ran out of oat or almond milk,” says Cristina Krislav, JOI’s director of partnerships. “Our shelf-stable bases are right there in your pantry and deliver superior nutrition to what you can purchase at the supermarket.”

The company quickly discovered that the WFPB community was an excellent customer base because of their deep commitment to consuming foods free from additives and processed ingredients. Plus, each container of a Joi concentrate makes the equivalent of four to seven quarts of store-bought milk, effectively saving that packaging from getting tossed into landfills.

So when you’re craving that homemade taste without the lengthy process of making your own milk, JOI is your one-stop shop for all your nut milk needs.

Well Your World

Customer favorite: Cheese Sauce Mix $14

Hidden gem: Pizza Sauce $11

Well Your World is the brainchild of Dillon Holmes, who transformed his life and health with a WFPB diet. He began making YouTube videos in 2017 about his forays into the WFPB world and quickly amassed a loyal following. After leaving his job as a solar energy engineer, Holmes launched his very first product and within a month had sold more than 10,000 units. From there, the business skyrocketed and now boasts a total of 27 SOS-free WFPB products.

“When I got started I just wanted to simplify things for people,” Holmes says. “Transitioning to a WFPB diet can be daunting and be presented as a super complex lifestyle. But my whole goal is to take the complexity out of it. Our products are created to save time without pumping your body full of the garbage that’s in so many convenience foods. WFPB eaters deserve a little bit of ease since we often cook the majority of our melas ourselves.”

In addition to Well Your World’s practical line of vegan sauce mixes, jarred pasta sauces, salad dressings, and seasonings, Holmes hosts both free and paid cooking shows on YouTube. Paying members get special access to two shows a month where he makes three to four easy WFPB recipes (which don’t require Well Your World products). Holmes says that at the end of the day, he just wants to make this lifestyle accessible for as many people as possible.

“This diet isn’t that complex,” says Holmes. “I truly think it’s less complicated than learning how to cook and prepare animal products. I want Well Your World to help ease the anxiety that can come with making the switch to a healthier lifestyle.”

To get a taste of this WFPB goodness, try their popular Cheese Sauce Mix which is made with nothing but nutritional yeast, potatoes, onion, garlic, and five spices. Blend it up with hot water to make a flavorful, creamy topper for macaroni, nachos, and veggies.

Plantstrong

Customer favorite: Organic Pizza Kit $28 (five pack)

Hidden gem: Spanish Style Sofrito Broth $20 (five pack)

Rip Esselstyn adopted a WFPB lifestyle after graduating college to fuel his career as a world-class triathlete, inspired by the groundbreaking research of his father, Caldwell B. Esselstyn, MD, on reversing heart disease through a plant-based diet. In his 30s he joined the Austin Fire Department, and helped transform the lives of his firefighting brothers by introducing them to the benefits of WFPB eating. His success in the firehouse led to the creation of the plant-based product line Engine 2, which was rebranded in 2021 as Plantstrong. The line of oil-free, low-sodium, and added sugar–free broths, stews, cereals, granolas, and meal kits are central to his mission of fighting chronic disease through food.

“Stores are swollen with so-called plant-based products, but things like fake meats and cheeses and microwave meals are contributing to our sinking health,” Esselstyn says. “It’s almost criminal that people think they’re buying something healthy when it’s just a bunch of processed junk. The Plantstrong products are in a category of their own. I want to raise the bar and disrupt the hordes of crappy plant-based foods and deliver a solution to people who are looking to use food as medicine.”

Plantstrong products are available in 3,000 grocery stores across the country and by delivery through their online store, where you can purchase convenient multi-packs. The Organic Pizza Kits offer five whole wheat crust bases and five packets of pizza sauce to turn homemade pizza night into an easy and healthy activity.

“We’re excited to be forging a very unique path in a space that’s fraught with health landmines,” says Esselstyn. “We want to be a lighthouse for other plant-based brands to inspire them to do better so we don’t blow this opportunity we have to take back our health.”

To learn more about Esselstyn’s journey, you can catch him and his father in the Forks Over Knives documentary.

Editor’s Note: Elizabeth Turner contributed to the writing of this article.

The post You Should Know About These Boutique Food Brands That Cater to Whole-Food, Plant-Based Eaters appeared first on Forks Over Knives.

On an unseasonably warm September evening, I asked two plant-based friends to join me in the kitchen of my Southern California apartment for a healthy pasta taste test. With all four stove burners boiling pots of salted water and turning my tiny home into a sauna, we tried more than a dozen brands found at our local grocery stores. Some options were delicious, others were disastrous, but after taking detailed notes and discussing the merits of each noodle, we found nine brands that came out on top. Read on to discover the healthiest pastas that still taste like the cozy comfort food you know and love.

Table of Contents:

• What Is Healthy Pasta?
• Tips For Cooking Healthy Pasta
• Our Scoring Methods
• The Best Whole Grain Pastas
• The Best Pulse Pastas
• Healthy Pasta Recipes to Try Today

What Is Healthy Pasta?

Before we dive into our taste test results, it’s important to clarify what I mean by “healthy pasta.” From a nutritionist’s perspective, healthy pasta is any type of noodle formed without highly processed white flour or unnecessary additives. The shorter the ingredient list, the better. I spoke to registered dietitian nutritionist Sharon Palmer, MSFS, RDN, about how to pick out the healthiest pastas that still taste great.

“For the highest sources of fiber, look for pastas that have at least 6 grams of fiber per 2-ounce serving, focusing on whole wheat and pulse-based pastas,” she suggests. “Some gluten-free whole grain pastas, such as brown rice or quinoa, may have lower amounts because those grains are inherently lower in fiber. But it’s better to consume lower-fiber whole grain pastas rather than those made with refined flours to provide a source of whole grains in your diet.”

With this advice in mind, I scoured the supermarkets for pasta products made with whole grains and pulses (such as chickpeas or lentils) to include in our taste test. The options we recommend offer varying amounts of fiber, but they all have a short ingredient list, little to no sodium, and a delicious taste that will tempt you to take a second serving.

Tips for Cooking Healthy Pasta

Through trial and error, I found there’s a bit of a learning curve to cooking whole grain and pulse-based pasta. Because the texture and structure of these pastas are different from traditional white flour noodles, the cook time to get the exact right consistency can be a little trickier to nail down.

“Follow the directions on the package when you are getting familiar with different types of pasta, because they may have different cooking times than typical refined wheat pasta,” Palmer recommends. “I find that I get better results by not overcooking the pasta, so it doesn’t get too soggy and break down, but dramatically undercooking it can yield pasta that is a bit tough. In addition, I find rinsing it in a colander to remove some of the starch can help keep the texture intact.”

Apart from cook time, the shape of the noodles you pick can also impact your eating experience.

“I generally like the thinner shapes when I’m using whole wheat pasta, such as spaghetti and linguine shapes, as the larger shapes can be a bit tougher,” Palmer says. “I also love whole wheat lasagna, as it softens up when you bake it with the sauce and you can’t really tell that it’s whole wheat.”

The inevitable outcome of eating so many different healthy pastas in one sitting for my taste test was a mountain of leftover noodles. Palmer offered a few great tips on storing stragglers so you can continue to enjoy your cooked pasta for several more days.

“If you are serving it with sauce, separate the sauce from the pasta so that the pasta doesn’t get too soggy,” she says. “When reheating cooked plain pasta, you may want to soften it up by adding a bit of water before putting it in the microwave.”

Our Scoring Methods

Each pasta we taste tested was cooked according to the package instructions in lightly salted water. First we tried each type without any sauce to take notes on its overall texture, mouthfeel, and baseline taste. We then tasted each noodle a second time with a basic oil-free marinara sauce. By using a single sauce across all the different pastas, we were better able to determine which noodles properly absorbed, or “clung” to, the sauce (as any good pasta should), and which types became mushier or less appealing with the addition of sauce. So, are you ready to find out the healthiest pastas we think are worthy of taking up real estate in your pantry? Take a look!

The Best Whole Grain Pastas

While the fiber count can vary drastically based on the type of whole grain used, these pastas delivered the tastiest textures out of all the brands we tried. When picking out the right one for you it really comes down to the type of dish you’re making, desired level of fiber (whole wheat is the king of fiber), and your own personal taste!

Barilla Whole Grain Spaghetti

Ingredients: Whole grain durum wheat flour

Fiber: 7 g

Sodium: 0 mg

Gluten-free: No

I can be hesitant with whole grain pastas because of their tendency to be stiff and earthy-flavored, but these spaghetti noodles from one of the most popular pasta brands on the market were a pleasant surprise. Once my friends and I got accustomed to the nutty notes of the noodles, we realized it added extra depth of flavor to our eating experience that would’ve been missing with white flour noodles. The thin shape and slightly al dente texture were pleasant even without sauce, and they struck the right balance between being tender and chewable without getting mushy. These noodles would be perfect to pair with plant-based meatballs or a light primavera sauce with fresh veggies.

Ancient Harvest Corn, Brown Rice & Quinoa Elbows

Ingredients: Organic corn flour, organic brown rice flour, organic quinoa flour

Fiber: 3 g

Sodium: 0 mg

Gluten-free: Yes

These adorable elbows were recommended to me by a fellow FOK staff member, and I’m thrilled to have found another tasty brand to add to my pasta rotation. There was slight cornmeal-like grit to the texture when we tasted without sauce, but that small flaw vanished with the addition of a hearty marinara. The blend of different gluten-free flours melded together well, the noodles were thin and easy to chew, and the sauce absorbency was on point. This healthy pasta would be perfect for a vegan mac ’n’ cheese when you’re craving a little bit of childhood comfort.

365 Organic Whole Wheat Spaghetti

Ingredients: Organic durum whole wheat flour

Fiber: 6 g

Sodium: 0 mg

Gluten-free: No

A whole wheat noodle that doesn’t taste like whole wheat? Am I dreaming?! This tasty spaghetti really shocked me and my fellow taste-testers because we thoroughly expected to be hit with that heavy, earthy flavor that comes with most whole wheat pastas. Instead we enjoyed a soft mouthfeel, pliable noodles, and a light flavor that really let the sauce stand on its own. I could easily see these noodles working well in a vegan fettuccine alfredo or a curry noodle dish. Three cheers for this surprising spaghetti!

Living Now Organic Quinoa Macaroni

Ingredients: Organic rice, organic quinoa, organic amaranth

Fiber: 1 g

Sodium: 5 mg

Gluten-free: Yes

These delightful macaroni noodles were a clear standout based on their light and tender texture, delicate mouthfeel, and perfect sauce absorbency. From a visual standpoint these noodles were also the lightest in color and looked most similar to white flour pasta, which likely had a small psychological impact on our taste buds. While they lack fiber, this was the only competitor where we cooked the entire box and ate every last bite because it was so scrumptious. These would be the ideal noodles to add to a hearty pot of vegetable minestrone soup.

Tinkyada Brown Rice Spaghetti

Ingredients: Brown rice, water

Fiber: 2 g

Sodium: 0 mg

Gluten-free: Yes

Given the odd cooking directions, we were very surprised by how delicious these noodles turned out to be. Unlike most pastas, which require a boiling time of 7 to 12 minutes, these only need one to two minutes in boiling water before turning off the burner, covering the pot, and letting them sit for 18 minutes. I’d never cooked pasta this way, so naturally I was skeptical, but the end result was incredible. The noodles became perfectly plump (almost a bucatini-like shape) and were incredibly tender without turning to mush. Extra tasty when served with our marinara sauce, these noodles would probably also be great in vegan ramen or a noodle soup because of their fluffy, absorbent texture.

The Best Pulse Pastas

Made from legumes, aka pulses, these pastas typically have fantastic amounts of fiber, but their texture and taste can get sacrificed for the nutrition content. One of the most common pulse-based pasta brands is Banza, which is made from chickpea (aka garbanzo bean) flour. We hoped the hype around this alternative noodle was warranted, but we were thoroughly disappointed from the first bite. I went searching for other chickpea pastas to try, and I discovered two great options along with a few other tasty pulse-based contenders.

Barilla Chickpea Rotini

Ingredients: Chickpea flour

Fiber: 8 g

Sodium: 0 mg

Gluten-free: Yes

After the disaster of Banza, my taste test group was pleasantly surprised by the light taste and sturdy consistency of this chickpea pasta. The disintegration that’s common with chickpea noodles didn’t happen here, and the little spirals kept their shape long after I’d drained the water from the pot. The texture wasn’t gummy or gluey like some other chickpea pastas we tried, and our only gripe was that it stayed rather dry even with the addition of sauce. While the mouthfeel wasn’t as effortlessly chewy as other healthy pastas we tried, this is a solid pulse-based noodle with tons of fiber that would definitely taste delicious in a veggie-packed pasta salad to share at a potluck.

Brami Penne

Ingredients: Semolina durum wheat, lupini beans

Fiber: 6 g

Sodium: 6 mg

Gluten-free: No

For those who can’t bear to give up traditional pasta, Brami blends nutrient-dense lupini beans with white semolina flour, which produces an end result that tastes similar to traditional white pasta but with a fiber count that rivals whole wheat. Lupini beans are typically eaten as a pickled snack in the Mediterranean region, but we discovered they’re quite tasty in pasta form. The noodles retain their tenderness without turning to mush, and their neutral flavor makes it easy to pair with any sauce your heart desires. Try them in a baked penne pasta dish to discover just how versatile they are!

Tolerant Organic Chickpea Penne

Ingredients: Organic chickpea flour

Fiber: 6 g

Sodium: 0 mg

Gluten-free: Yes

We were skeptical of this brand based on their unappealing red lentil rotini that we tried earlier in the night, but these chickpea noodles were a totally different story. The dusty, powdery taste that can often accompany chickpea pasta was nearly nonexistent, and the texture held up well both with and without sauce. The penne noodles held the moisture of the marinara without becoming soggy, and the soft mouthfeel made every bite a lovely experience. This healthy pasta option will certainly do the trick when you’re craving a quick and easy bowl of noodles to nourish you after a long day.

Zenb Pasta Yellow Pea Rotini

Ingredients: Whole yellow peas (with skin)

Fiber: 7 g

Sodium: 0 mg

Gluten-free: Yes

These yellow pea noodles were a welcome experience after all the other contenders that didn’t make the cut. The texture is soft while still retaining a little bite, which is nice if you prefer your pasta to be cooked al dente. And while we didn’t love the flavor of the noodles sans sauce, something magical happened when the marinara melded with the rotini spirals. Chop up a little fresh basil and sprinkle some nutritional yeast, and you’ve got yourself an enjoyable bowl of healthy pasta that will satisfy your craving for comforting carbs.

Healthy Pasta Recipes to Try Today

Looking for a little kitchen inspiration now that we’ve narrowed down the healthiest (and tastiest) pastas? We have the perfect roundup of recipes that are starchy, satisfying, and incredibly nourishing. Check out these 27 Pasta and Noodle Recipes You Can Make In 30 Minutes or Less to test out a healthy pasta brand and discover your new favorite dish.

Learn essential healthy cooking skills and become a plant-based home chef in 90 days with the Forks Over Knives Cooking Course!

The post Healthy Pasta Taste Test: We Tried a Dozen Different Brands to Find the Best appeared first on Forks Over Knives.

While standard blenders can do most jobs decently well, plant-based recipes often involve whipping up silky sauces, smooth soups, and creamy spreads sans animal products or added fats. Working with fibrous plants or hard nuts requires a little extra power to achieve satisfying textures—something that can be difficult for the standard countertop blender.

“A high-speed blender is the most-used kitchen appliance I own,” says plant-based Chef Katie Simmons, founder of Plants-Rule.com. “I recommend a high-speed blender if you’re looking to expand your repertoire of homemade oil-free sauces, soups, dips, and salad dressings.”

These impressive appliances feature higher levels of horsepower than traditional countertop blenders to handle tough tasks. The heftier motors create a stronger vortex at the bottom of the pitcher that makes quick work of blending thick mixtures or crushing ice.

Plus, high-speed blenders typically feature more preset program settings than a standard blender to give you control over the quality of your blend. Forks Over Knives Chef Darshana Thacker recommends taking full advantage of the different speed options to create the texture you want.

“Always start with the slowest speed and then gradually increase it,” Thacker explains. “It’s easy to get impatient and just crank it up to the highest setting. But when you do that, the food can splash all over the inside of the pitcher and not achieve the silky consistency you’re looking for. Slow and steady makes the smoothest texture.”

Another key difference between high-speed blenders and standard ones: the material of the pitcher. Because of their intense power, high-speed blenders feature pitchers made of strong plastic instead of glass so they won’t shatter under pressure.

While traditional blenders can handle the basics, high-speed blenders are an ideal accessory for whole-food, plant-based cooks who want to level up their kitchen expertise.

High-Speed Blender Picks for Every Budget

We asked our whole-food, plant-based experts for the inside scoop on their favorite high-speed blenders and found great options for every budget. Editor’s Note: Retail prices are accurate as of the day of publication but may increase or dramatically decrease as sales are announced. Look out for sales!

The Worthy Splurge

Vitamix A2500 Ascent Series Smart Blender | $550 at Vitamix

The holy grail of high speed blenders, the Vitamix A2500 features three program settings (smoothies, hot soups, frozen desserts), 10 speeds, and wireless connectivity that automatically weighs ingredients and adjusts the settings for optimum blending. This 1,380-watt model comes with Vitamix’s signature tamper accessory, which lets you push down and agitate ingredients while the blender is running.

The Mid-Range Workhorse

KitchenAid K400 | $300 at KitchenAid

Chef Katie Simmons uses and recommends Kitchen Aid’s 1,200-watt K400 for its powerful blades and 5-speed variable dial. “I use this for everything—from smoothies in the morning to oil-free vegan ‘cream’ sauces to pureeing soups.” This blender has a 56-oz max liquid capacity and includes a tamper.

Best On a Budget

Ninja Professional Plus BN701 | $120 at Ninja Kitchen

The Ninja Professional Plus BN701’s 64-ounce max capacity pitcher makes blending large batches of soups, smoothies, and nice cream a breeze. Three preset options on this 1,400-watt model help you achieve your desired texture, though really tough items like nuts may take more blending time than they would in a Vitamix.

How to Layer Blender Ingredients

The key to a great smoothie lies in the order you stack the ingredients. Try this expert-approved technique the next time you whip up a plant-powered shake.

1. Liquids—such as water, juice, or nut milk—go first. This creates a vortex at the bottom of the pitcher that pulls solid food down to be pulverized.
2. Love green smoothies? Your leafy greens and herbs go next. Layering them at the bottom ensures the fibrous leaves will be properly liquefied.
3. Fresh fruit, veggies, and soft foods like tofu come next to continue adding volume to the vortex.
4. Always add frozen food after fresh ingredients and before the ice so you can adjust the consistency with more liquid if necessary.
5. Ice goes last if you like a frosty finish. A thin layer should keep your concoction cold without watering down the flavors.

Blender Cleaning Hack

As soon as you’re done using your blender, fill it ⅓ of the way full with warm water. Add a drop or two of dishwashing liquid and then start to blend on the lowest speed. The sudsy water will pull food debris away from the blades and sides of the pitcher and do most of the cleaning work for you!

Blender Blunders & How to Avoid Them

1. Hot Soup Tsunami: Transferring hot ingredients from a pot into your blender can lead to a soupy explosion if you aren’t careful. Steam can build up under the blender’s lid and exert enough pressure that your food goes flying. To avoid this, remove the center insert from the lid and place a dish cloth over the top as you blend to allow the steam to escape.
2. The Powder Cloud: If you’re adding powders and spices to your mixture—like cocoa powder or cinnamon—they can escape the blender in a big puff if you aren’t careful. Pour a little liquid over the top of powdery ingredients to tamp them down before you start blending.
3. Texture Turmoil: To get an even consistency when you’re blending in batches, be sure to add the same ratio of solids and liquids to the pitcher for each round. If one batch has a lot more liquid than another, the end result might not have the appetizing texture that you’re looking for.

The post Do You Need a High-Speed Blender? (Plus Shopping and Blending Tips) appeared first on Forks Over Knives.

DAY 0 (Advance Prep for Day 1)

1. First things first: Go shopping. We’ve created a handy shopping list to fill up your fridge so you’ll have everything you need for this week of meals.
2. Cook 1 lb. dry brown lentils according to package directions. Store cooked lentils in the refrigerator so they’re ready to go on Day 1.
3. Soak 1 lb. dry chickpeas overnight so they’re ready to cook on Day 1.
4. Prep Overnight Oats with Apple for your Day 1 breakfast: In a container combine 1 cup rolled oats, 1 cup plant-based milk, 4 chopped pitted dates, 2 tablespoons raisins, and ¼ teaspoon ground cinnamon. Cover and refrigerate overnight.

Day 1

Day 1 is your biggest cooking day, so we recommend starting on a Sunday. You’ll be making three recipes, including a Hearty Lentil Ragu that will also serve as lunch tomorrow and a Parsley-Lemon Hummus you’ll enjoy throughout the week. Get your chickpeas cooking while you heat up your breakfast.

BREAKFAST: Overnight Oats with Apple Heat prepped oats in a pan (or in the microwave) with a splash of plant milk or water. Serve topped with ½ apple, diced. Sprinkle with ground cinnamon.

LUNCH: Chickpea Pasta Salad with Walnut Dressing In a bowl combine 2 cups shredded romaine lettuce; 1 cup cooked penne pasta; 1 cup cooked chickpeas; ½ cup each diced carrot, celery, tomato, and red bell pepper (save remaining red bell pepper); and 2 tablespoons minced onion. For dressing, in a blender combine 2 tablespoons walnuts, 1½ teaspoons finely chopped fresh parsley, 1½ teaspoons white wine vinegar or apple cider vinegar, ¼ teaspoon garlic powder, ⅛ teaspoon sea salt, and freshly ground black pepper to taste. Blend until smooth. Toss salad with dressing.

DINNER: Hearty Lentil Ragu with Penne

SNACK: Parsley-Lemon Hummus In a blender or food processor combine 3 cups cooked chickpeas, ½ cup packed fresh parsley, 3 tablespoons lemon juice, ½ teaspoon garlic powder, and sea salt and freshly ground black pepper to taste. Blend to a smooth paste. Add 1 to 2 tablespoons of water if needed to reach desired consistency. Serve with celery sticks (3 stalks sliced in half). Refrigerate leftover hummus in an airtight container.

PREP FOR TOMORROW: Cook the entire bag of brown rice according to package directions. Soak black beans overnight.

Day 2

You’ll get a lot of mileage out of today’s toasted Homemade Muesli, enjoying it twice as a breakfast, once as a topping. For dinner, you’ll be whipping up a robust casserole using some pantry staples. 

BREAKFAST: Homemade Muesli In a nonstick skillet over low toast 3 cups rolled oats, ⅓ cup chopped walnuts, and ⅓ cup chopped raisins 5 to 7 minutes. Add ¼ teaspoon pure vanilla extract (optional) and 2 pinches ground cinnamon. Mix well. Transfer to a tray to cool. Serve with a handful of blueberries, 1 sliced banana, and plant milk. Store leftover muesli in an airtight container.

LUNCH (leftover): Hearty Lentil Ragu with Penne

DINNER: Broccoli and Brown Rice Casserole with Chickpeas

SNACK: Cinnamon Apple Salad In a medium bowl combine 1 cup diced apple, 4 chopped pitted dates, 1 tablespoon raisins, 1 tablespoon chopped walnuts, 1 tablespoon lemon juice, and 2 pinches ground cinnamon. Mix well. Serve right away or chill before serving.

PREP FOR TOMORROW: Cook the entire bag of black beans according to package directions. Store in an airtight container and refrigerate overnight.

Day 3

When it comes to eating plant-based on a tight budget, potatoes are your best friend. You’ll be prepping an extra Potato Burrito Bowl for an easy grab-and-go lunch tomorrow. You’ll also be making extra Oatmeal-Date Pancakes to enjoy throughout the week, as pancakes can maintain their flavor and texture for five days when stored properly. 

BREAKFAST: Oatmeal-Date Pancakes In a blender or food processor combine 1⅓ cups rolled oats; 12 chopped pitted dates, 1 cup plant milk, and 1 teaspoon ground cinnamon. Blend to a coarse batter. Heat a nonstick skillet over low. Pour ¼ cup batter per pancake onto the skillet. Cook for 5 minutes or until the pancakes start to release from the pan. Flip; cook 3 minutes more. Repeat with remaining batter. Serve a few alone or with sliced banana and a handful of fresh blueberries. Allow leftover pancakes to cool, then refrigerate in an airtight container for use later this week.

LUNCH (leftover): Broccoli and Brown Rice Casserole with Chickpeas

DINNER: Potato Burrito Bowl

SNACK (leftover): Parsley-Lemon Hummus

Day 4

You’ve reached the midweek stretch! Breakfast and lunch are both in the bag today, thanks to your efforts earlier this week! Enjoy Sweet Potato Fries as a snack or as a side to dinner.

BREAKFAST (leftover): Homemade Muesli

LUNCH (leftover): Potato Burrito Bowls

DINNER: Lentil Burgers  

SNACK: Sweet Potato Fries Preheat oven to 425°F. Line a baking sheet with parchment paper. Cut 1 large sweet potato into wedges and place them in a single layer on a baking sheet. Bake 25 to 30 minutes or until just tender and slightly browned on the edges. Serve warm with ketchup.

Day 5

On order today is a slew of satisfying meals. You’ll be cooking up a storm, but the payoff will be well worth it. Look forward to enjoying leftover Chickpea Curry Stew with Kale for lunch tomorrow.

BREAKFAST: Savory Polenta Porridge with Broccoli In a pan bring 1 cup water to boiling. Add ¼ cup finely chopped onion, ¼ cup diced red bell pepper (save what’s left for Day Seven), and ½ teaspoon each onion powder, garlic powder, and dried oregano. Cook for 5 to 7 minutes or until vegetables are tender. Roughly chop half of an 18-oz. tube precooked polenta, reserving remaining polenta for tomorrow’s snack. Add chopped polenta to the pan. Cook over low 10 minutes more or until polenta softens. Mash polenta to a porridge using a fork. Add 1 tablespoon each lemon juice and finely chopped fresh cilantro. Add sea salt and freshly ground black pepper to taste. Top with 1 cup steamed broccoli.

LUNCH: Tex-Mex Pasta Salad Cook 1 cup dry penne according to package directions. Two minutes before pasta is done, add 2 cups chopped kale. When pasta finishes cooking, drain and transfer to a large bowl. Add 1½ cups cooked black beans, 1 cup thawed frozen corn, ¼ cup lemon juice, 2 tablespoons finely chopped onion, and ½ teaspoon each garlic powder, dried oregano, and ground cumin. Toss to combine. Add sea salt and cayenne pepper to taste. Garnish with fresh cilantro.

DINNER: Chickpea Curry Stew with Kale

SNACK: Oatmeal with Bananas In a small saucepan bring 2 cups of water to boiling. Add 1 cup rolled oats. Reduce heat to medium-low. Cook for 20 minutes, stirring occasionally. Remove from heat; let stand for 2 minutes. Serve topped with 1 sliced banana.

Day 6

Warm up the rest of your Oatmeal-Date Pancakes for breakfast this morning; then heat up the extras from last night’s Chickpea Curry Stew with Kale for a quick and hearty lunch. Shepherd’s Pie will be the final dinner you cook this week, and you’ll be making enough to eat tomorrow night, too.

BREAKFAST (leftover): Oatmeal-Date Pancakes with Fresh Blueberries

LUNCH (leftover): Chickpea Curry Stew with Kale

DINNER: Budget-Friendly Shepherd’s Pie

SNACK: Polenta Bruschetta Preheat oven to 350°F. Line a baking sheet with parchment paper. Slice half of an 18-oz. tube precooked polenta into six ½-inch-thick disks. Place on a baking sheet and bake for 20 minutes. Slice half a tomato into six wedges (save the rest for later). Top each polenta disk with 1 tablespoon Parsley-Lemon Hummus and a tomato wedge. Serve right away.

Day 7

Congratulations! For just $49.69, you’ve nourished yourself for seven days. Now that you’ve got down the basic formulas for eating plant-based on a budget, you can get creative with leftovers to come up with nourishing vegan meals on the cheap.

BREAKFAST: Sweet Potato Breakfast Bowl Preheat oven to 425°F. Bake a sweet potato 30 to 40 minutes or until tender. Let the potato cool slightly. Remove skin. Mash potato in a bowl with 2 pitted dates, finely chopped. Sprinkle with ¼ cup Homemade Muesli and a handful of fresh blueberries.

LUNCH: Potato Salad Scrub 2 medium-size Yukon gold potatoes and cut into 1-inch cubes. Place potatoes in a steamer basket in a large saucepan. Add water to just below basket. Bring to boiling. Steam, covered, about 15 minutes or until tender. Transfer to a large bowl to cool. Add 1 cup diced celery, ½ cup grated carrot, ½ cup diced tomato, ¼ cup diced red bell pepper, 2 tablespoons finely chopped onion, 2 tablespoons finely chopped fresh parsley, 1 tablespoon white wine vinegar, 1 teaspoon yellow mustard, and sea salt and freshly ground black pepper to taste. Mix well. Enjoy chilled or at room temperature.

DINNER (leftover): Budget-Friendly Shepherd’s Pie

SNACK (leftover): Lentil Burgers

1-Week Vegan Meal Plan Shopping List

Let’s go shopping! With this list, you’ll be set for the week. We’ve listed ingredients “From Your Pantry” that are likely already in your kitchen and not factored into the budget. Note that some produce will be split across recipes and days, so store any leftover pieces in the fridge.

To make it all work, head to stores where you get the most bang for your buck. We shopped at Trader Joe’s, Smart & Final, Walmart, and 99 Cents Only Stores in Los Angeles while developing this menu.

Fresh Produce

• 3 apples …………………………………..$2.31
• 3 bananas…………………………………$0.81
• 8 oz. fresh blueberries………………$3.30
• 1 head broccoli (¾ lb.)……………….$1.77
• 7 carrots (32 oz.)……………………….$1.96
• 1 lb. celery (about 13 stalks) ………..$2.08
• 1 bunch fresh cilantro………………. $0.88
• 8 oz. dates………………………………. $3.24
• 1 bunch kale……………………………..$1.48
• 3 lemons ………………………………….$1.74
• 7 medium yellow onions ……………$2.18
• 1 bunch parsley…………………………$0.98
• 1 large red bell pepper ………………$1.48
• 5 lb. Yukon gold potatoes ………….$5.98
• 2 medium sweet potatoes………….$2.94
• 3 heads romaine lettuce ………….. $2.74
• 4 tomatoes……………………………….$1.28

Packaged Goods/Bulk Bins

• 1 lb. dry black beans………………….$1.56
• 1 lb. dry brown rice……………………$0.92
• 1 lb. dry brown lentils………………….$1.42
• 1 lb. dry chickpeas ……………………. $1.46
• 6¾ cups rolled oats…………………… $5.02
• 1 lb. penne pasta……………………….$2.30
• 1 18-oz. tube precooked polenta……$3.72
• ½ cup raisins …………………………… $0.99
• 2 15-oz. cans diced tomatoes……..$1.76
• ½ cup chopped walnuts ……………..$1.84

Refrigerator/Freezer Aisles

• 1 16-oz. package frozen corn………$1.96
• ½ gallon unsweetened, unflavored plant-based milk…$2.44

TOTAL: ……………………………….$63.21

From Your Pantry

• Cayenne pepper
• Mild chili powder
• Crushed red pepper flakes
• Curry powder
• Dried oregano
• Freshly ground black pepper
• Garlic powder
• Ground cinnamon
• Ground cumin
• Dried Italian seasoning
• Ketchup
• Mustard
• Pure vanilla extract
• Sea salt
• Smoked paprika
• Taco seasoning
• White wine vinegar or cider vinegar

To receive affordable, healthy, customizable vegan meal plans straight to your inbox every week, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post 1-Week Vegan Meal Plan: How to Eat Plant-Based on a Budget for $3 a Meal appeared first on Forks Over Knives.