Katie Simmons Archives - Forks Over Knives

Gigantes Plaki: Greek Lima Beans with Stewed Tomatoes

Katie Simmons — Mon, 09 Oct 2023 17:58:59 +0000

A nice entrée for a Sunday dinner, this dish will fill your kitchen with mouthwatering Mediterranean aromas as it bakes. Gigantes plaki is a classic Greek dish that uses large lima beans, tomatoes, and a handful of other simple ingredients to create a rich and warming produce-packed stew. The giant beans are set to soak overnight so they get nice and plump, while an herb-infused tomato sauce simmers on the stovetop. Combine both elements in a casserole dish, bake, and serve alongside crusty whole wheat bread or a leafy green salad for an easy and unforgettable meal.

Tip: If you don’t have time to soak and cook dried lima beans, substitute two 15-oz. cans of butter beans (another name for large lima beans).

From plants-rule.com

For more vegan Greek recipes, check out these tasty ideas:

Greek Salad with Sun-Dried Tomato Tofu Feta
Greek-Style Grilled Eggplant-Steak Supper
Greek-Style Stuffed Tomatoes
Greek Salad with Air-Fryer Falafel
Or check out our roundup of vegan Mediterranean recipes

Yield: Makes 8 cups

1 cup dry large lima beans (8 oz.)
1 cup chopped onion
1 28-oz. can no-salt-added diced tomatoes, undrained
2 cloves garlic, minced
1 tablespoon chopped fresh oregano
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Fresh basil (optional)

Instructions

Place beans in a bowl. Add enough water to cover beans by 3 inches. Soak overnight. (Beans will double or triple in size.)
Drain soaked beans; rinse and drain again. Place beans in a medium saucepan. Add enough water to cover beans by 2 inches. Bring to boiling; reduce heat. Simmer, uncovered, 50 to 70 minutes or until beans are tender but not falling apart. Drain.
In a large saucepan cook onion, covered, over medium-high 7 minutes or until onion starts to brown around the edges, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in tomatoes, garlic, oregano, and 3 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 30 minutes or until thickened, skimming off and discarding any foam that rises to the surface.
Preheat oven to 350°F. Fold beans into tomato sauce; stir in salt and pepper. Spoon mixture into a 2-quart baking dish. Cover with foil. Bake 1 hour. Remove foil; bake 10 to 15 minutes more or until hot and bubbly. Garnish with fresh basil (if using).

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Vegan Black Forest Brownies with Cherries

Katie Simmons — Tue, 25 Jan 2022 18:18:47 +0000

Black beans are the secret ingredient that make this plant-based twist on a classic recipe extra moist and chewy. Don’t worry about the bean flavor: It’s masked by the delicious combination of dark cocoa, dried cherries, and shredded coconut. A touch of cinnamon adds extra depth and warmth to this decadent dessert (make it gluten-free by using certified gluten-free flour). Simple to make and even easier to devour, whip up a batch of these brownies when your sweet tooth is craving a goodie that’s also good for you!

From plants-rule.com

Yield: Makes 16 brownies

1 cup pitted dates
¾ cup whole wheat pastry flour
½ cup unsweetened dark cocoa powder
1 teaspoon regular or sodium-free baking powder
1 teaspoon ground cinnamon
½ teaspoon sea salt
1 15-oz. can black beans, rinsed and drained (1½ cups)
¾ cup mashed ripe banana
½ cup unsweetened applesauce
1 tablespoon flaxseed meal
2 teaspoon pure vanilla extract
½ cup unsweetened dried cherries
¼ cup unsweetened coconut flakes

Instructions

Preheat oven to 350°F. Line a 9-inch square baking pan with parchment paper. In a bowl combine dates and ½ cup warm water; let stand at least 5 minutes to soften dates.
In a large bowl sift together the next five ingredients (through salt). In a food processor or blender combine dates with soaking liquid and the next five ingredients (through vanilla). Process until smooth.
Add bean mixture and the dried cherries to flour mixture. Stir to combine. Spread batter in prepared pan. Sprinkle coconut over top.
Bake 50 to 60 minutes or until a toothpick inserted in the center comes out clean and top starts to crack. Cool on a wire rack. Cut into 16 brownies. Store in an airtight container in the refrigerator up to 1 week or freezer up to 1 month.

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Strawberry Nice Cream Sundaes

Katie Simmons — Thu, 04 Aug 2022 17:20:38 +0000

This vegan nice cream sundae is a delicious and decadent dish to finish off your day. The luscious strawberry nice cream base is paired with a warm strawberry-apple compote and crunchy toasted almonds. Naturally sweetened with good-for-you ingredients, this frosty treat is a healthy indulgence when you have a hankering for dessert. Feel free to switch up the toppings by adding some homemade Aquafaba Whipped Cream to really take this recipe to the next level of yum.

From plants-rule.com

Yield: Makes 4 sundaes

¼ cup sliced almonds
8 oz. fresh strawberries, hulled and halved (1½ cups)
1 apple, cored and chopped
2 teaspoon tapioca starch
1 teaspoon fresh lemon juice
2 teaspoons pure vanilla extract
1 tablespoon pure maple syrup (optional)
3 bananas, peeled, frozen, and sliced
1 cup frozen strawberries
1 cup unsweetened, unflavored almond milk

Instructions

Preheat oven to 350°F. Spread almonds on a baking sheet. Bake 8 to 10 minutes or until golden brown. Let cool.
For compote, in a medium saucepan combine fresh strawberries, apple, tapioca starch, lemon juice, vanilla extract, maple syrup (if using), and ½ cup water. Bring to boiling; reduce heat. Cover and simmer 10 minutes. Remove from heat; cool slightly.
For Strawberry-Banana Nice Cream, combine bananas, frozen strawberries, almond milk, and remaining teaspoon of vanilla extract in a high-speed blender or food processor. Cover and blend until creamy and thick. Serve immediately or transfer to a 1-quart container and store in the freezer up to 1 week.
To serve, spoon Strawberry-Banana Nice Cream into serving glasses. Top with compote; sprinkle with toasted almonds. Serve immediately.

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The Best Vegan Strawberries and Cream

Katie Simmons — Tue, 17 May 2022 17:16:31 +0000

Berries and cream is a classic summer flavor combo, and this dairy-free version makes it the perfect dessert for plant-based eaters. Juicy strawberries are paired with a tofu-based cream that’s enhanced with the bright flavors of lemon zest and cardamom. Perfect for satisfying your sweet tooth without having to turn on the oven, this quick no-cook treat tastes indulgent without any unhealthy ingredients. Make sure to layer the ingredients in clear glasses so your eyes can feast on the fabulous colors before you even take a bite!

From plants-rule.com

Yield: Makes 6 desserts

1 16-oz. package strawberries, hulled
8 oz. firm silken tofu, drained
¾ cup pitted dates (preferably Deglet Noor)
2 tablespoons lemon zest
1 teaspoon pure vanilla extract
½ teaspoon ground cardamom

Instructions

For tofu cream, in a blender combine 1½ cups of the strawberries and the remaining ingredients. Blend until smooth, scraping down sides as needed.
Quarter the remaining strawberries. Layer tofu cream and strawberries in serving dishes. If desired, garnish with additional whole strawberries and lemon zest.

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Chocolate-Strawberry Vegan Whoopie Pies

Katie Simmons — Fri, 15 Apr 2022 17:13:24 +0000

Rich strawberry cream is sandwiched between homemade chocolate cookies for these vegan whoopie pies. Freeze-dried strawberries are the secret ingredient both in the cream filling and as a fun decoration. To neatly crush freeze-dried strawberries, seal them in a resealable bag, pushing out as much air as you can. Roll over the bag using a rolling pin.

Tip: To soak cashews, place in a bowl and cover with boiling water; let stand at least 30 minutes. Drain.

From plants-rule.com

Yield: Makes 12 whoopie pies

1 cup raw cashews, soaked (see tip in intro)
1½ cups pitted dates
1 cup freeze-dried strawberries, crushed in a blender, food processor, or by hand
2 teaspoons tapioca starch
3 teaspoons pure vanilla extract
1 cup applesauce
1 cup mashed bananas (about 2 bananas)
¾ cup unsweetened, unflavored almond milk
2 teaspoons pure vanilla extract
1 cup spelt flour
½ cup brown rice flour
½ cup unsweetened cocoa powder
2 teaspoons regular or sodium-free baking powder
½ teaspoon baking soda
½ teaspoon sea salt

Instructions

Make Strawberry Cashew Cream: In a blender combine cashews, ½ cup of the dates, ½ cup of the freeze-dried strawberries, the tapioca starch, 1 teaspoon of the vanilla, and ½ cup water. Cover and blend until smooth, scraping sides as needed. (The mixture will be thick.) Set aside.
Preheat oven to 400°F. Line two baking sheets with parchment paper or silicone baking mats.
In a blender combine the applesauce, the remaining 1 cup dates, the bananas, almond milk, and the remaining 2 teaspoon vanilla. Blend until smooth, scraping down sides as needed. In a medium bowl whisk together the next six ingredients (through salt). Add applesauce mixture to flour mixture; stir to combine.
Spoon batter in ¼-cup portions onto prepared baking sheets, spacing about ½ inch apart. You should have 24 portions.
Bake about 12 minutes or until set, rotating pans halfway through baking. Set baking sheets on wire racks to cool.
To assemble pies, spread about 2 tablespoons Strawberry Cashew Cream onto flat side of one cookie. Press flat side of another cookie onto cream. Roll edge of pie in the remaining crushed freeze-dried strawberries to coat cashew cream halfway around pie. Repeat with remaining cookies and cashew cream. Serve immediately or transfer to an airtight container and store in refrigerator up to 1 week.

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Spelt Banana Bread with Toasted Walnuts

Katie Simmons — Wed, 29 Dec 2021 18:00:15 +0000

These adorable mini loaves of banana-walnut bread are just right for healthy snacking or a warm breakfast treat. Spelt flour lends a mild nutty flavor to the loaf, while caramel-like dates add a natural sweetness that doesn’t taste too sugary. Feel free to swap out the walnuts for pecans or Brazil nuts if you like those better. Happy baking!

From plants-rule.com

Yield: Makes 4 mini loaves

½ cup chopped walnuts
1½ cups mashed ripe banana
¾ cup pitted dates
¾ cup unsweetened, unflavored almond milk
¼ cup unsweetened applesauce
2 teaspoons pure vanilla extract
1 cup spelt flour
1 cup brown rice flour
2 teaspoons ground cinnamon
1½ teaspoons regular or sodium-free baking powder
½ teaspoon baking soda
½ teaspoon sea salt

Instructions

Preheat oven to 350°F. Line four mini (5½ x 3½-inch) loaf pans with parchment paper. Spread walnuts in a shallow baking pan and bake 10 minutes or until toasted and fragrant. Let cool.
In a blender combine the next five ingredients (through vanilla). Cover and blend until smooth. In a large bowl whisk together the remaining ingredients. Add banana mixture to flour mixture. Stir to combine. Fold in all but 2 tablespoons of the walnuts. Divide batter among prepared loaf pans. Sprinkle with the remaining 2 tablespoons of walnuts.
Bake 40 to 45 minutes or until a toothpick inserted in the center comes out clean. Cool completely in pans on a wire rack.

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Pecan Shortbread Cookies

Katie Simmons — Mon, 13 Dec 2021 18:12:20 +0000

These scrumptious gluten-free cookies are a plant-based take on the classic shortbread cookies you enjoyed growing up. Naturally sweetened with dates, the dough gets an upgrade with cinnamon and chopped pecans for a warm and nutty flavor. When you’re craving a sweet snack to accompany a warm cup of tea, these enticing treats hit the spot.

Tip: Make batches of the dough ahead of time to store in the freezer. When you’re ready to bake, let the dough soften a few minutes at room temperature, then slice and bake as directed.

Recipe from plants-rule.com

Yield: Makes 24 cookies

2 tablespoon flaxseed meal
¾ cup pitted Deglet Noor dates
1 teaspoon pure vanilla extract
1½ cups brown rice flour
1 teaspoon ground cinnamon
½ teaspoon regular or sodium-free baking powder
¼ teaspoon sea salt
½ cup chopped pecans

Instructions

In a small bowl stir together flaxseed meal and ¼ cup warm water. Let stand 5 minutes.
In a blender or food processor combine dates, vanilla, and ½ cup water. Cover and blend until smooth, scraping sides of blender as needed. Add flaxseed mixture. Cover and blend to combine.
In a medium bowl whisk together rice flour, cinnamon, baking powder, and salt. Add date mixture and pecans to flour mixture. Stir to combine.
Cut an 18-inch piece of plastic wrap or parchment paper. Transfer dough to plastic wrap. Roll dough into a 12-inch long log (2-inch diameter). Wrap with the plastic wrap and freeze at least 30 minutes.
When ready to bake, preheat oven to 425°F. Line a cookie sheet with parchment paper or a silicone baking mat. Cut dough log into 1/2-inch-thick slices (you should have 24). Arrange slices ½ inch apart on prepared cookie sheet.
Bake 12 to 14 minutes or until cookies are golden brown on bottoms, rotating cookie sheet halfway through baking. Cool 10 minutes on cookie sheet. Transfer to a wire rack and cool completely. Store cookies in an airtight container in the refrigerator up to 1 week.

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Gluten-Free Fig Bars

Katie Simmons — Mon, 06 Dec 2021 18:19:30 +0000

Dried figs are simmered and blended into a creamy paste with vanilla and lemon juice to bring out the natural sweetness of this delicious Mediterranean fruit. Almond flour lends nutty richness to the oat-based crust, and a crumbly walnut topping adds a satisfying crunch to create finger-licking-good fig bars. Gluten-free and packed full of good-for-you ingredients, these tasty treats are ideal as an afternoon snack.

Yield: Makes 16 bars

2 cups dried Mission figs
1 tablespoon lemon juice
2 teaspoon pure vanilla extract
1½ cups gluten-free oat flour
1 cup almond flour
1 cup pitted dates
¾ cup raw cashews
¾ teaspoon baking soda
½ teaspoon sea salt
¼ cup walnuts
2 tablespoons gluten-free rolled oats

Instructions

Preheat oven to 350°F. Line a 2-quart square baking dish with parchment paper.
For filling, in a small saucepan combine figs and 1 cup water. Bring to boiling; reduce heat. Cover and simmer 10 minutes or until figs are soft. Transfer figs and cooking liquid to a blender or food processor. Add lemon juice and vanilla. Cover and blend until smooth.
For crust, in a food processor combine the next six ingredients (through salt). Process until well combined. Add ½ cup water, 2 tablespoons at a time, and process until mixture comes together into a ball. (You may not use all the water, depending on how dry the dates are.) Press crust mixture into bottom of prepared baking dish.
For topping, in a small food processor combine walnuts and oats. Pulse a few times until mixture is small crumbly pieces. Add 2 tablespoons water; pulse three to five times or until pieces are pea-size and crumbly.
Spread fig filling over crust in baking dish. Sprinkle with topping. Bake 40 to 45 minutes or until topping is golden brown. Let cool 10 minutes in baking dish. Using parchment paper, remove bars from baking dish. Cool completely on a wire rack. Cut into 16 bars.

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Peanut Butter–Quinoa Flake Cookies

Katie Simmons — Mon, 29 Nov 2021 18:47:18 +0000

Quinoa flakes give these kid-friendly cookies a delightfully chewy texture and a hearty helping of whole grains in each bite. The delicious banana and peanut butter combo is reminiscent of a classic after-school snack that will have you reaching for seconds before polishing off your first. Naturally sweetened with dates, these good-for-you treats are easy to whip up in just 30 minutes.

Recipe from plants-rule.com

Yield: Makes 16 cookies

1 cup pitted dates
1 medium ripe banana
¼ cup creamy peanut butter
2 teaspoons pure vanilla extract
1 cup almond flour
1 cup quinoa flakes
1 teaspoon regular or sodium-free baking powder
½ teaspoon sea salt

Instructions

Preheat oven to 350°F. Line a cookie sheet with parchment paper or a silicone baking mat.
In a food processor combine the first four ingredients (through vanilla) and ¼ cup water. Process until creamy, scraping sides of food processor as needed. Add the remaining ingredients. Process until combined.
Drop dough in 2-tablespoon portions onto prepared cookie sheet, spacing them 1 inch apart. Using water-dampened fingers, lightly press cookies to flatten.
Bake 15 to 18 minutes or until golden brown on bottoms, rotating cookie sheet halfway through baking. Let cool 10 minutes on cookie sheet. Transfer to a wire rack and cool completely. Store cookies in an airtight container in the refrigerator up to 1 week.

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What Is Jackfruit, and How Should You Eat It?

Katie Simmons — Fri, 27 Aug 2021 17:17:36 +0000

Native to southern India, jackfruit is traditionally used in spicy curries, hearty kormas, and a toffeelike pudding called halwa. In recent years, however, the tropical fruit has started popping up in grocery stores and restaurants all over the United States.

What Does Jackfruit Taste Like?

Ripe yellow jackfruit has a subtly sweet flavor, often described as a combination of banana, apple, and mango. Young green jackfruit, on the other hand, has a neutral flavor and texture similar to shredded meat, making it a popular meat substitute in savory dishes.

Is Jackfruit Healthy?

Naturally rich in potassium and vitamin C and low in fat and calories, jackfruit is a healthful alternative not only to meat but also to highly processed imitation-meat products. One thing to watch out for, though, is sodium: When purchasing canned jackfruit, look for water-packed varieties, as brine-packed varieties can be very high in sodium.

Where To Find Jackfruit In the Grocery Store

You can purchase jackfruit in several different forms.

Fresh

Look for the fresh fruit in Asian markets or the supermarket produce section. A whole fruit can weigh up to 100 pounds, so grocers often package it in large pieces sold near other precut fruits and vegetables.

Shelf-Stable

Check your supermarket’s Asian food section for canned jackfruit, which comes packed in water, brine, or sweet syrup. Skip the syrup versions to avoid unnecessary sugar. Brine-packed will be high in sodium, and even water-packed varieties can have added sodium. Check the label and thoroughly rinse and drain the fruit before using it in recipes. Trader Joe’s also offers canned green jackfruit in brine. You may also find it in shelf-stable, vacuum-sealed bags, such as Edward & Sons Organic Young Jackfruit, which is available for purchase online.

Refrigerated or Frozen

Some stores sell packaged jackfruit near other vegan foods in the refrigerator or freezer aisle. Upton’s Naturals Original Jackfruit in the refrigerator case has just one ingredient (jackfruit) and only 15 milligrams of sodium per serving.

How To Cut Fresh Jackfruit

The fibrous flesh of this fruit is quite sticky; it may help to wear gloves. Once you’re prepared here’s what you need to do:

Slice the fruit in half, and use your hands or a knife to remove the fruit pods from the skin and core.
Make a slit in each pod to remove the seeds.
Chop or shred as desired.

Tip: Slice any extra fruit into manageable wedges. Freeze them in freezer bags for up to six months

How to Eat It

Use the fruit to add heartiness and texture to a wide range of dishes, from sweet to savory. Here are just a few examples to get you started.

Sandwiches: Sauté shredded green jackfruit with barbecue sauce for vegan pulled pork-style sandwiches.
Tacos: Substitute shredded jackfruit for chicken in tacos.
Casseroles: Use chunks in place of chicken.
Sweets: Add sweet ripe jackfruit to puddings, stir into oatmeal, or puree with frozen bananas for nice cream.

Can You Eat Jackfruit Seeds?

Yes, you can also eat the seeds. Boil the seeds 20 to 30 minutes (or roast in a 400°F oven 20 minutes) until tender. Let cool, then peel and eat.

Jackfruit Recipes

Here are some of our favorite recipes that feature the versatile fruit:

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

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