Nancy Macklin, RDN Archives - Forks Over Knives

Mushroom Cheesesteak Sandwiches

Nancy Macklin, RDN and RDN — Wed, 28 Aug 2024 17:06:37 +0000

Inspired by Philadelphia’s most famous exports, these homemade vegan cheesesteak sandwiches are seriously crave-worthy and come together in just 30 minutes. The meaty texture and umami-rich flavor of portobello mushrooms pair well with caramelized cooked onions, bell peppers, and crispy whole grain French bread. You’ll want to bookmark this “cheese” sauce; while it tastes rich, it’s made with chickpeas and doesn’t have a lick of cholesterol in it. Turmeric provides the yellow hue, and nutritional yeast, mustard powder, and onion powder do a remarkable job of mimicking the flavor of cheese. To round these scrumptious sammies out into a full meal, add a garden salad.

Tips

Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you’ll add approximately 30 calories, 3 g total fat, and 1 g saturated fat per serving.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 sandwiches

Time: 30 minutes

1 tablespoon extra-virgin olive oil (optional, learn more)
8 oz. fresh portobello mushrooms, sliced
1 medium onion, sliced
1 medium green bell pepper, sliced
1 medium red bell pepper, sliced
½ teaspoon chopped fresh thyme
½ teaspoon smoked paprika
2 to 4 tablespoons low-sodium vegetable broth
1 cup canned no-salt-added chickpeas, undrained
⅓ cup nutritional yeast
1 tablespoon lemon juice
1 teaspoon dry mustard
½ teaspoon onion powder
¼ teaspoon ground turmeric
⅛ teaspoon cayenne pepper
½ to ¾ cup unsweetened, unflavored plant-based milk
1 12-oz. loaf whole wheat French bread, sliced horizontally and toasted

Instructions

For oil-free: In an extra-large skillet, combine the mushrooms, onion, bell peppers, thyme, and paprika; cook over medium 5 to 8 minutes or until tender, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If using oil: In an extra-large skillet heat oil, then add the mushrooms, onion, bell peppers, thyme, and paprika. Cook over medium 5 to 8 minutes or until tender, stirring occasionally. If needed, add broth, 1 to 2 tablespoons at a time, to prevent sticking.)
Meanwhile, for “cheese” sauce, in a food processor combine the next seven ingredients (through cayenne pepper). Process until smooth, gradually adding ½ cup of the plant milk. Pour into a small saucepan and cook over medium 5 minutes or until hot and slightly thickened, adding enough of the remaining plant milk to reach desired consistency.
Spoon mushroom mixture over French bread and drizzle with “cheese” sauce.

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Almost Egg Salad

Nancy Macklin, RDN and RDN — Tue, 05 Jan 2021 18:44:54 +0000

You’ll never miss the eggs in this classic salad: Potatoes and tofu are delicious stand-ins. Red leaf lettuce and crispbread crackers makes a fresh, light base for serving, but you could also roll it up in a wrap, serve on toast, or scoop it up with apple slices.

Tips

Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you’ll add 20 calories, 2.5 grams total fat, and 0.3 g saturated fat per serving.

Cashews: To soak cashews, place them in a bowl and cover with very hot water. Let stand 30 minutes; drain.

Yield: Makes 5 cups

Time: 40 minutes

6 oz. firm tofu
1½ cups ½-inch cubes peeled potatoes, cooked and cooled
½ cup chopped celery
½ of a small onion, chopped (¼ cup)
¼ cup sliced radishes
2 tablespoons soaked raw unsalted cashews (see tip in intro)
1 tablespoon nutritional yeast
2 teaspoons yellow mustard
¼ teaspoon sea salt
2 teaspoons extra virgin olive oil (optional, learn more)
⅓ to ½ cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
Freshly ground black pepper, to taste
Paprika
Red leaf lettuce leaves
4 crispbread crackers

Instructions

Place tofu between paper towels. Top with a plate weighted with an unopened can of food. Let stand 30 minutes to press out as much liquid as possible, replacing paper towels once during pressing. Cut tofu into ½-inch cubes. In a large bowl toss together tofu, potatoes, celery, onion, and radishes.
For oil-free: In a small food processor or blender combine cashews, nutritional yeast, mustard, and salt. (If using oil: In a small food processor or blender combine cashews, nutritional yeast, mustard, salt, and oil.) Process until smooth, gradually adding plant milk until dressing is the consistency of ranch dressing. Add dressing to vegetables; gently toss to coat. Season with pepper and sprinkle with paprika.
Serve on red leaf lettuce with crispbread crackers.

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Buffalo Cauliflower Pita Pockets

Nancy Macklin, RDN and RDN — Mon, 10 Feb 2020 18:30:21 +0000

Give frozen cauliflower a saucy zing in these pockets. Here, aquafaba—the viscous liquid from a can of chickpeas—stands in for the butter that is typically found in buffalo sauce. The result is a silky sauce that is equal parts healthy and delicious. The pockets are stuffed with sautéed cauliflower, carrot, and onion, and creamy mashed chickpeas to hold it all together. Looking for more healthy cauliflower recipes? Take a peek!

Tips

Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you’ll add approximately 30 calories, 4 g total fat, and 1 g saturated fat per serving.

Gluten-free version: To make this recipe gluten-free, use corn tortillas instead of pita pockets.

Yield: Makes 8 pockets

Time: 60 minutes

2 15-oz. cans no-salt-added chickpeas
2 tablespoons white wine vinegar
1 tablespoon Dijon mustard
1 to 2 tablespoons hot sauce
1 tablespoon no-salt-added tomato paste
1 tablespoon extra-virgin olive oil (optional, learn more)
1 12- to 16-oz. package frozen cauliflower, large florets cut into bite-size pieces
½ cup chopped onion
½ cup chopped carrot
3 cloves garlic, minced
Freshly ground black pepper, to taste
8 lettuce leaves
4 whole wheat pita bread rounds, halved crosswise and warmed (see gluten-free tip, recipe intro)
½ cup finely chopped celery
Lemon wedges

Instructions

Drain garbanzo beans, reserving liquid (aquafaba). Rinse beans off. In a medium bowl mash ½ cup of the beans; set remaining beans aside. In a small bowl whisk together ¼ cup of the aquafaba (reserve remaining aquafaba for another use), the vinegar, mustard, hot sauce, and tomato paste. Stir into mashed beans.
For oil-free: In an extra-large skillet cook cauliflower, onion, carrot, and garlic over medium 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If using oil: In an extra-large skillet heat oil over medium. Add cauliflower, onion, carrot, and garlic, and cook over medium 3 to 4 minutes, stirring occasionally.) Add whole beans and mashed bean mixture. Cook about 5 minutes or until most of the liquid has been absorbed and cauliflower is tender. Season with pepper. Place one lettuce leaf in each pita half, then fill pitas with cauliflower mixture and top with celery. Serve with lemon wedges and, if desired, additional hot sauce.

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Creamy Baked Fettuccine with Kale

Nancy Macklin, RDN — Tue, 17 Dec 2024 18:36:36 +0000

This one-dish baked fettuccine with cherry tomatoes and kale is a great hands-off recipe that results in succulent flavors and requires very little washing up. It’s so easy! Grab a baking dish, add tomatoes, aromatics, and fresh rosemary, and roast for 20 minutes, letting the flavors intensify. Then, add the pasta—we advise breaking the dry fettuccine into pieces before stirring in—broth, kale, and hummus, and leave it to cook for half an hour. The hummus, tomatoes, and broth create a zesty sauce that cooks the pasta, and you get to put your feet up while the oven does the heavy lifting. Sprinkle with sliced Kalamata olives just before serving. Enjoy it as it is or with a garden salad for extra greens.

Tips

Oil-free hummus: If you’re having trouble finding oil-free hummus, you can make your own with this easy 10-minute hummus recipe.

Gluten-free version: To make this gluten-free, use gluten-free fettuccine.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 60 minutes

2 pints cherry tomatoes
1 medium onion, cut into slivers
6 cloves garlic, thinly sliced
2 teaspoons chopped fresh rosemary
2 cups low-sodium vegetable broth
8 oz. dry whole grain fettuccine, broken into 3-inch pieces
4 cups chopped fresh kale leaves
½ cup oil-free hummus
1 tablespoon apple cider vinegar
Sea salt and freshly ground black pepper, to taste
¼ cup sliced Kalamata olives
2 tablespoons nutritional yeast

Instructions

Preheat oven to 400°F. Place tomatoes, onion, garlic, and rosemary in a deep 3-quart baking dish. Roast 20 minutes or until tomatoes start to break down. Reduce oven temperature to 350°F.
Stir in broth and 2 cups water. Add fettuccine and kale; lightly toss to combine. Top with spoonfuls of hummus. Cover dish with foil.
Bake 20 to 30 minutes or until fettuccine is tender. Add vinegar and mix well. Season with salt and pepper. Top with olives and nutritional yeast.

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Roasted Red Kuri Squash and Golden Beet Mash

Nancy Macklin, RDN — Thu, 21 Nov 2024 18:22:43 +0000

There’s nothing like a side of mashed veggies to round out a menu. The success of this vibrant mash lies in roasting the veggies first, intensifying their flavors. Red kuri squash has a mild, chestnut-like flavor and a rich, velvety texture when cooked, which makes it great for mashing. Yellow beets and shallots add extra sweetness, while roasted garlic gives the dish a mellowness that elevates the earthy flavors. Serve with veggie steaks, vegan gravy, and a pretty salad for a party-worthy meal everyone will enjoy.

Tips

Red kuri squash: This winter squash looks like a smooth pumpkin and is also known as Japanese squash, orange Hokkaido squash, and Baby Red Hubbard squash.

To get it extra creamy: For a really creamy texture, combine roasted vegetables and garlic in a food processor. Process 2 to 3 minutes or until desired consistency.

For more inspiration, check out these tasty ideas:

Yield: Makes 5 cups

Time: 75 minutes

1 bulb garlic
3 lb. red kuri squash, peeled and cut into 1-inch pieces
2 lb. yellow beets, peeled and chopped
2 cups chopped shallots
1 to 2 teaspoons smoked paprika
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
¼ to ½ cup unsweetened, unflavored plant-based milk

Instructions

Preheat oven to 400°F. Cut the top ¼ inch off garlic bulb so the clove tops are exposed. Wrap bulb in foil. Roast 40 to 50 minutes or until very soft. Let cool.
Meanwhile, line a rimmed baking sheet with parchment paper. In a large bowl combine squash, beets, shallots, paprika, salt, and pepper; toss to coat. Spread evenly in prepared pan. Drizzle with ¼ cup water. Cover with foil; roast 45 minutes or until tender.
Place roasted vegetables in a large bowl. Squeeze garlic from papery skin into the bowl. Mash with a hand masher or handheld mixer, adding milk as needed to achieve desired consistency.

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Hearty Szechwan Coleslaw with White Beans

Nancy Macklin, RDN — Mon, 16 Sep 2019 17:33:03 +0000

This meal-worthy Asian-style coleslaw recipe comes together in 30 minutes (or less) and is bursting with flavor. Uncooked millet gives this tri-cabbage slaw an unexpected crunch. For nuttier whole grain flavor, toast millet in a dry skillet over medium until golden, stirring often.

Yield: Makes 13 cups

Time: 30 minutes

3 cups thinly sliced green cabbage
2 cups thinly sliced napa cabbage
1½ cups red bell pepper strips
1 cup thinly sliced red cabbage
1 cup shredded carrots
½ cup sliced scallions
½ cup chopped fresh cilantro
3 cups cooked and chilled black or brown rice
1 15-oz. can no-salt-added navy beans, rinsed and drained
1 cup dry millet
¼ cup reduced-sodium soy sauce
3 tablespoons brown rice vinegar
2 tablespoons no-salt-added peanut butter
2 teaspoons grated fresh ginger
¼ teaspoon ground white pepper
Sliced fresh red chiles (optional)
Lime wedges

Instructions

In an extra-large bowl toss together the first five ingredients (through carrots) and ¼ cup each of the scallions and cilantro. Add rice, beans, and millet; mix well.
In a small bowl whisk together the next five ingredients (through white pepper) and 2 tablespoons of water. Add to salad; toss to mix. Top with the remaining scallions and cilantro. If desired, top with chiles. Serve with lime wedges.

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Loaded Mashed Turnips, Butternut, and Apples

Nancy Macklin, RDN — Wed, 13 Nov 2024 18:13:39 +0000

Loaded with color and flavor instead of cheese and sour cream, this festive vegan mash is a winning side dish for a holiday or celebration dinner. The three-prong mashup—featuring turnips, butternut squash, and shredded apple, for extra sweetness—works deliciously well. A garlicky cashew sauce provides a rich creaminess that elevates this beyond an everyday dish. Garnish with scallions, sun-dried tomatoes, and additional squash. Make plenty!

Tips

Extra creamy: For a really creamy texture, in Step 4, place turnips, apples, and garlicky cashew cream in a food processor. Process to desired consistency, adding plant milk if needed.

For more inspiration, check out these tasty ideas:

Yield: Makes 5 cups

Time: 45 minutes

¼ cup raw cashews
½ of a small clove of garlic
¼ teaspoon + ⅛ teaspoon freshly ground black pepper
2 lb. turnips, peeled and cut into 2-inch pieces
1 lb. apples, peeled, cored, and cut into quarters
2 cups coarsely shredded butternut squash or carrots
2 to 4 tablespoons unsweetened, unflavored plant-based milk (optional)
¼ teaspoon sea salt
¼ cup chopped sun-dried tomatoes (not oil-packed)
¼ cup sliced scallions or chopped fresh chives

Instructions

To make garlicky cashew cream, in a small blender combine cashews and ⅓ cup hot water; let soak 20 minutes. Add garlic and ⅛ teaspoon black pepper. Cover and blend until smooth.
Meanwhile, place turnips in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 20 minutes or until tender, adding apples in last 5 minutes of steaming. Transfer turnips and apples to a large bowl and return steamer basket to saucepan.
Place squash in the steamer basket. Bring to boiling. Steam, covered, 5 minutes or until tender.
Add garlicky cashew cream to the turnips and apples. Mash with a hand masher or handheld mixer, gradually adding milk (if needed) until desired consistency. Season with salt and remaining ¼ teaspoon pepper. Reserve ¼ cup cooked squash for garnish; stir in the remaining squash. Top mash with reserved squash, the sun-dried tomatoes, and scallions.

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Blueberry-Tangerine Oats

Nancy Macklin, RDN — Wed, 30 Oct 2024 17:05:05 +0000

Greet the day with this pretty breakfast treat, which only takes 15 minutes to prepare and is perfect for fall or winter when tangerines are in season. Rolled oats absorb tangy citrus flavor as they’re cooked with tangerine juice, while fresh blueberries and tangerine chunks lend juiciness to every bite. To finish, top with crunchy sliced almonds and, if you like, fresh mint. Feel free to adapt the sweetness with a little raw sugar or leave it out altogether if you prefer.

For more inspiration, check out these tasty ideas:

Yield: Makes 3½ cups

Time: 15 minutes

3 tangerines
1 cup rolled oats
Sea salt, to taste
1 cup fresh blueberries
1 tablespoon sliced almonds, toasted
1 tablespoon turbinado (raw) sugar
Fresh mint (optional)

Instructions

Remove ½ teaspoon zest from one tangerine. Squeeze the juice from two of the tangerines. Add enough water to tangerine juice to equal 2 cups total liquid. Peel the remaining tangerine and cut it into chunks.
In a medium saucepan bring zest and juice mixture to boiling. Stir in oats. Reduce heat. Simmer, uncovered, 5 minutes, stirring occasionally. Remove from heat. Cover and let stand 2 minutes. Season with salt.
Spoon oats into mugs or bowls. Top with blueberries, tangerine chunks, and almonds. Sprinkle with turbinado sugar and, if desired, garnish with mint.

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Za’atar-Seasoned Couscous with Kale and Charred Lemon

Nancy Macklin, RDN — Wed, 09 Oct 2024 17:42:28 +0000

The earthy, aromatic flavors of za’atar seasoning pair deliciously well with citrusy lemon zest and warming cinnamon, giving this grain-forward entree a bright, rich flavor. Water-sautéed onions and wilted kale form the base of the dish. Once the veggies are soft and sweet, add whole-wheat pearl couscous, seasonings, chickpeas, and chopped dates. Top it all off with chopped fresh parsley, slivered almonds, and a squeeze of smoky, tangy charred lemon. This fragrant dish is hefty enough to enjoy as a main meal but also makes an excellent side or potluck offering.

Tips

Charred lemon: Cut a lemon in half. Heat a small skillet or grill pan over medium-high. Place lemon, cut sides down, in the hot skillet. Cook 3 minutes or until heated through and charred. Do not move or turn lemon halves while cooking. If you like, cut lemon halves into wedges.

Gluten-free version: To make this gluten-free, use quinoa or brown rice instead of whole wheat couscous.

For more inspiration, check out these tasty ideas:

Yield: Makes 7 cups

Time: 30 minutes

1 cup chopped onion
4 cups thinly sliced kale, tough stems removed
3 cloves garlic, chopped
2 teaspoons za’atar seasoning
1 teaspoon lemon zest
½ teaspoon ground cinnamon
2 cups low-sodium vegetable broth
1 15-oz. can no-salt-added chickpeas, rinsed and drained
¼ cup chopped dates
2 cups dried whole wheat pearl couscous
1 tablespoon lemon juice
1 teaspoon sea salt
Freshly ground black pepper, to taste
¼ cup chopped fresh parsley
2 tablespoons slivered almonds, toasted
Charred lemon or lemon wedges (see tip, recipe intro)

Instructions

In a large pot cook onion 3 to 4 minutes or until tender, stirring frequently and adding water, 1 to 2 tablespoon at a time, as needed to prevent sticking. Stir in kale until wilted. Add garlic; cook 1 minute. Stir in za’atar seasoning, lemon zest, and cinnamon. Add broth, chickpeas, dates, and 1 cup water. Bring to boiling. Stir in couscous. Remove from heat. Cover and let stand 10 minutes.
Fluff couscous mixture with a fork. Stir in lemon juice, salt, and pepper. Sprinkle servings with parsley and almonds. Serve with charred lemon.

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Harissa Roasted Carrot Salad with Couscous

Nancy Macklin, RDN — Mon, 30 Sep 2024 17:40:15 +0000

This flavorful and brightly colored salad deserves a spot on your holiday table, and because it features a base of chickpeas and couscous, it’s also substantial enough for a plant-based entree. Multicolor carrots get oh-so-flavorful when coated in lemon juice and harissa seasoning and roasted until perfectly sweet. Thinly sliced cabbage adds crunch, while pomegranate seeds scattered atop are the crowning jewels of this crowd-pleasing salad. A peppy, oil-free lemon dressing, infused with thyme, mustard, and cumin, ties it all together.

Tips

Harissa seasoning. Originally from Tunisia, this North African spice blend made with chiles, warming spices, and tomato paste, can be found in most stores or online. You can also make your own harissa seasoning.

For more inspiration, check out these tasty ideas:

Yield: Makes 14 cups

Time: 60 minutes

1 15-oz. can no-salt-added chickpeas, drained and liquid (aquafaba) reserved
¼ cup + 1 tablespoon lemon juice
2 teaspoons lemon zest
2 teaspoons chopped fresh thyme
1 teaspoon coarse ground mustard
2 teaspoons ground cumin
1½ lb. multicolor carrots, peeled and trimmed (cut large carrots in half lengthwise)
1 tablespoon harissa spice blend (not oil-based paste)
1 teaspoon ground coriander
½ teaspoon ground cinnamon
1½ cups dry whole wheat couscous
⅓ cup chopped dates
Sea salt and freshly ground black pepper, to taste
6 cups shredded red cabbage
4 scallions, sliced
½ cup pomegranate seeds

Instructions

To make Lemony Dressing, in a small bowl whisk together ½ cup aquafaba, ¼ cup lemon juice, the lemon zest, thyme, mustard, and ½ teaspoon of the cumin. Dressing can be refrigerated until ready to serve.
Preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Place carrots in a single layer in pan. In a small bowl combine the remaining 1 tablespoon of lemon juice with harissa spice blend, and 2 tablespoons water. Brush over carrots. Cover loosely with foil. Roast 40 to 45 minutes or until carrots are just tender.
In a large saucepan combine the remaining cumin with coriander, cinnamon, and 2¼ cups water. Bring to boiling. Stir in couscous, chickpeas, and dates. Remove from heat, cover, and let stand 5 minutes. Fluff with a fork. Season with salt and pepper. Spoon onto a shallow serving platter to cool.
To assemble the salad, top couscous mixture with cabbage and roasted carrots. Drizzle with Lemony Dressing and sprinkle with scallions and pomegranate seeds.

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