Shelli McConnell Archives - Forks Over Knives

Thai Rice Salad Bowls

Shelli McConnell — Sat, 04 Jan 2020 01:26:07 +0000

This impressive and satisfying rice salad is surprisingly easy to make. Hands-on time is minimal, and it’s served in individual bowls with no chilling required. A creamy, tangy dressing pulls everything together.

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.

Yield: Makes 4 bowls

Time: 50 minutes

Ingredients

Almond Butter-Lime Dressing

3 tablespoons almond butter
2 tablespoons lime juice
1½ teaspoons reduced-sodium soy sauce or tamari
2 cloves garlic, minced
1 teaspoon grated fresh ginger

Bowls

¾ cup dry brown rice
1 cup frozen shelled edamame
¼ cup chopped fresh cilantro
2 8-oz. sweet potatoes, cut lengthwise into wedges
Extra-virgin olive oil cooking spray (optional, learn more)
2 cups shredded red cabbage
2 medium red and/or yellow bell peppers, cut into strips
½ cup bias-sliced scallions (green onions)
Sriracha sauce
Fresh cilantro sprigs
Lime wedges

Instructions

In a bowl combine all Almond Butter-Lime Dressing ingredients. Whisk well, adding water, 1 Tbsp. at a time (about ¼ cup total), to make drizzling consistency. Set aside.
In a medium saucepan combine rice and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 35 to 40 minutes or until tender and water is absorbed, stirring in the edamame the last 5 minutes of cooking. Stir in the chopped cilantro.
Meanwhile, preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Arrange sweet potato wedges on prepared pan. For oil-free: Roast about 20 minutes or until tender, brushing with water and turning once halfway through cooking time. (If using oil, coat sweet potato wedges on all sides with olive oil cooking spray. Roast about 20 minutes or until tender.)
In shallow bowls arrange sweet potatoes, cabbage, bell peppers, and scallions. Top with a scoop of brown rice mixture. Drizzle with sriracha sauce and top with cilantro sprigs. Serve with lime wedges and Almond Butter-Lime Dressing on the side.

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Jerk Grain Bowls with Air-Fried Plantain Chips

Shelli McConnell — Sat, 24 Apr 2021 00:47:34 +0000

Air fryer–cooked plantain chips add extra texture and flavor to these colorful, spicy jerk-flavored bowls. For best results, choose a half-ripe plantain, which is more yellow than green, but not dark or covered in black spots. That way it will be easy to slice but not too sweet.

We used sorghum, steel-cut oats, and wild rice for the grain base, but feel free to mix and match any leftover grains you have on hand, or just use one kind. Or make a bigger batch of each grain called for and freeze extra portions to use later.

Tips

Cooked Grains: Cook grains according to package directions. For 1½ cups each cooked, use ½ cup dried grain and 2 cups water. Do not overcook.

Yield: Makes 4 bowls

Time: 25 minutes

1 medium half-ripe plantain
4 teaspoons salt-free Jamaican jerk seasoning (such as Benson’s Calypso blend)
1 teaspoon packed brown sugar
¾ cup pineapple juice
1 tablespoon extra-virgin olive oil (optional, learn more)
1 5-oz. package fresh arugula or fresh arugula and baby spinach blend (8 cups)
3 cups fresh pineapple chunks (½-inch pieces)
1½ cups cooked sorghum (see tip in recipe intro)
1½ cups cooked steel-cut oats (see tip in recipe intro)
1½ cups cooked wild rice (see tip in recipe intro)
1½ cups bite-size strips red and/or green bell peppers
Sea salt and freshly ground black pepper, to taste
2 tablespoons coconut flakes or chips
1 lime, cut into wedges

Instructions

Make jerk-flavor plantain chips: Preheat an air fryer to 375°F. Peel and thinly slice 1 medium plantain. Mist plantain slices with water (if necessary) and toss with 2 teaspoons of the jerk seasoning and the brown sugar. Working in batches if necessary, arrange slices in a single layer in the basket of air fryer. Air-fry 6 to 8 minutes or until crisp. Let chips cool; they will continue to crisp as they cool.
For dressing (oil-free): In a large bowl whisk together pineapple juice and remaining 2 teaspoons. jerk seasoning. (If using oil: In a large bowl whisk together pineapple juice, oil, and remaining 2 teaspoons jerk seasoning.)
Divide arugula among bowls. Add the next five ingredients (through bell peppers). Season with salt and pepper. Drizzle with dressing. Top with jerk-flavor plantain chips and sprinkle with coconut. Serve with lime wedges.

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Jackfruit Barbecue Sandwiches with Broccoli Slaw

Shelli McConnell — Mon, 10 Aug 2020 17:34:33 +0000

Jackfruit has a meaty texture that soaks up flavors from an easy homemade barbecue sauce to make this classic-style sandwich. Shredded broccoli and mashed avocado make for a creamy, crunchy slaw.

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 20 calories, 2 g total fat, and 1 g saturated fat per serving.

Sodium: Canned jackfruit can be full of sodium. Check labels and select the brand with the lowest amount of sodium, or look for frozen jackfruit and thaw before using.

Yield: Makes 6 sandwiches

Time: 60 minutes

2 small avocados, seeded and peeled
2 teaspoons lime juice
1 tablespoon extra-virgin olive oil (optional, learn more)
3 cups shredded broccoli slaw mix
¼ cup sliced scallions (green onions)
1⅓ cups no-salt-added tomato sauce
3 pitted whole dates
1½ teaspoons chili powder
2 cloves garlic
½ teaspoon smoked paprika
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 14-oz. can green jackfruit, rinsed, drained, and chopped
1½ cups cooked farro
6 whole wheat hamburger buns, toasted

Instructions

For slaw (oil free), in a large bowl mash together one-fourth of the sliced avocado and the lime juice. (If using oil: In a large bowl mash together one-fourth of the sliced avocado with the lime juice and oil.) Add broccoli slaw mix and scallions; stir to combine. Cover and let stand while preparing filling.
For jackfruit filling, in a blender combine tomato sauce and the next six ingredients (through pepper). Cover and blend until smooth. Pour into a medium saucepan. Stir in jackfruit and farro. Cover and heat through over medium, stirring occasionally.
Spoon jackfruit mixture into buns. Top with slaw and remaining sliced avocado.

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Honeydew, Peach, and Barley Salad

Shelli McConnell — Fri, 23 Aug 2024 18:03:08 +0000

This sunny summer salad recipe makes plenty to share and is perfect to take to a picnic. Fresh peach, tangy kiwifruit, and sweet honeydew melon add juiciness to every bite and pair well with chewy barley and earthy French green lentils. Arugula is a nice choice of greens here, as it adds a mild peppery flavor, but feel free to use mixed salad greens, baby spinach, or even thinly sliced romaine lettuce if that’s more convenient. A drizzle of tangy peach dressing and a few slivered almonds tie it together, adding rich flavor to every forkful.

Tips

Prep: This recipe calls for cooked and cooled barley and French green lentils, so be sure to prep them beforehand. If you’re cooking them the same day as you make this salad, allow an extra 90 minutes for cooking and cooling time. Then, when you’re ready to assemble, the salad takes just 20 minutes!

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 20 minutes

3 ripe peaches, pitted and chopped
3 tablespoons champagne vinegar
1 tablespoon chopped fresh chives
¼ teaspoon sea salt
⅛ teaspoon cayenne pepper
1 5-oz. pkg. fresh arugula, torn
3 cups coarsely chopped honeydew melon
2 cups cold cooked barley
2 cups cold cooked French green lentils
4 green or yellow kiwifruit, peeled and chopped
½ cup slivered sweet onion
¼ cup toasted slivered almonds

Instructions

For dressing, in a blender or small food processor combine one of the peaches, the vinegar, chives, salt, cayenne, and 2 to 3 tablespoon water. Cover and blend until smooth.
In a large bowl combine the remaining two peaches and the next six ingredients (through onion). Add dressing; toss to coat. Top with almonds.

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Vegan Niçoise Salad Bowls

Shelli McConnell — Wed, 19 Jan 2022 18:09:16 +0000

Get a taste of southern France with these produce-packed vegan niçoise bowls. Rich artichoke hearts and chewy chickpeas replace tuna and eggs without skimping on the hearty, satisfying flavors of this classic dish. You can use any briny, tangy olive in place of the Kalamatas to give you that classic zing or add a sprinkling of capers if olives aren’t your thing. A luscious tahini dressing brings a creamy element to this bowl of goodness that comes together in a flash.

Yield: Makes 4 bowls

Time: 35 minutes

1 lb. fingerling potatoes
12 oz. thin green beans (haricots verts)
Sea salt, to taste
Freshly ground black pepper, to taste
1 12-oz. package frozen artichoke hearts, thawed and quartered
½ cup tahini
¼ cup lemon juice
3 tablespoons chopped fresh parsley
3 cloves garlic, minced
½ teaspoon ground cumin
⅛ teaspoon cayenne pepper (optional)
4 cups butterhead lettuce leaves
1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
3 medium tomatoes, cut into wedges
½ cup slivered red onion
¼ cup chopped pitted Kalamata olives
1 tablespoon fresh thyme leaves

Instructions

Place potatoes in a steamer basket in a large saucepan. Add water to saucepan to just below the basket. Bring to boiling. Steam, covered, 12 minutes or until tender. Transfer potatoes to a large bowl; let cool. Return steamer basket to saucepan. Place green beans in steamer basket. Steam, covered, 5 to 8 minutes or until crisp tender. Remove steamer basket from pan and let beans cool. Season beans and potatoes with salt and pepper. Set artichoke hearts in a colander set in the sink and pour hot water over them; drain well.
For Tahini Sauce, stir together tahini, lemon juice, parsley, garlic, cumin, and cayenne pepper (if using). Season to taste with salt and pepper. Stir in ¼ cup water, 1 tablespoon at a time, to reach drizzling consistency.
Place lettuce in bowls. Arrange potatoes, beans, artichoke hearts, chickpeas, tomatoes, and onion in bowls. Sprinkle with olives and thyme leaves. Drizzle with Tahini Sauce.

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Tropical Soba Noodle Bowls

Shelli McConnell — Fri, 01 Dec 2023 18:28:40 +0000

Soba noodles, made from buckwheat, have a nutty, earthy flavor and robust texture. They make for a sturdy base in this tropical noodle bowl, which features tangy pineapple, creamy avocado, sweet papaya, and a spicy citrus dressing that soaks into the chewy noodles. Edamame beans add extra heft while a garnish of fresh basil ties everything together with the perfect herbal kick. This soba noodle bowl tastes absolutely divine when served chilled, and is the perfect meal for a grab-and-go lunch to ensure you have something filling and refreshing to keep you fueled up for the rest of your day.

For more soba noodle recipes, check out these tasty ideas:

Yield: Makes 10 cups

Time: 1 hour 30 minutes

1 8-oz. package dry soba noodles, broken once
1½ cups fresh or frozen shelled edamame
¼ cup lemon juice
2 teaspoons lemon zest
1 teaspoon pure cane sugar
½ to 1 teaspoon Aleppo pepper or ½ teaspoon crushed red pepper (optional)
¼ teaspoon sea salt
1 fresh papaya, halved, seeded, peeled, and cut into ½-inch cubes (2 cups)
2 cups fresh pineapple cubes (½-inch cubes)
1 medium avocado, halved, seeded, peeled, and chopped
½ cup shredded fresh basil

Instructions

Cook noodles according to package directions, adding edamame to pot the last 1 minute of cooking; drain. Rinse under cold water; drain well.
For dressing, in a shallow bowl whisk together lemon juice, lemon zest, sugar, Aleppo pepper (if using), sea salt, and ¼ cup water. Reserve 2 tablespoons dressing. Add noodle mixture to bowl; toss to coat. Cover and chill 1 hour.
Top noodle mixture with papaya, pineapple, and avocado. Drizzle with reserved dressing. Sprinkle with basil and additional Aleppo pepper (if using).

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Fold-Up Rice and Black Bean Quesadillas

Shelli McConnell — Thu, 16 Nov 2023 18:23:35 +0000

Change up your wrap routine with these fun folded rice-and-bean quesadillas. Each quadrant of a whole wheat tortilla is slathered in scrumptious Tex-Mex ingredients and stacked on top of each other to create a perfectly balanced, hand-held snack. Creamy black beans get a spicy kick from chili powder, brown rice soaks up the tangy flavors of pico de gallo, homemade guacamole gets lightened up with mashed peas, and fresh spinach adds leafy green goodness to each bite. This is a great meal when you’re in a rush or need something cute and quick to pack into your kid’s lunchbox. Serve with extra pico de gallo or hot sauce, and chow down!

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

Yield: Makes 4 quesadillas

Time: 15 minutes

¾ cup frozen green peas, steamed until very tender
½ of a medium ripe avocado, seeded, peeled, and quartered
1 cup no-salt-added black beans or pinto beans, rinsed and drained
1 tablespoon unsweetened, unflavored plant-based milk
½ teaspoon chili powder
4 7- to 8-inch whole wheat flour tortillas
4 teaspoons nutritional yeast
¾ cup cooked brown rice
½ cup purchased pico de gallo (fresh salsa)
1 cup shredded fresh spinach
3 tablespoons sliced black olives

Instructions

Put peas and avocado in a small bowl; mash them with a fork until mostly smooth. Put beans, milk, and chili powder in another small bowl; mash them until mostly smooth.
Lay a tortilla on a work surface. Make a cut in tortilla from the center to the edge closest to you. Imagine the tortilla divided into four equal sections. On the bottom left section, spread one-fourth of the avocado mixture and sprinkle it with 1 teaspoon of the nutritional yeast. On the top left section, spread 3 tablespoons of the rice and top it with 1 tablespoon of the pico de gallo. On the top right section, spread ¼ cup of the spinach and top it with one-fourth of the olives. Finally, on the bottom right section, spread one-fourth of the mashed beans.
Fold the avocado section over the rice. Fold that portion over the spinach. Finally, fold the three sections over the beans. Repeat to make three more folded tortillas.
To cook, put a large nonstick skillet on a burner. Turn the burner to medium. When the skillet is hot, carefully place two quesadillas in the skillet. Cook about 2 minutes or until quesadillas are golden brown on the bottom. Use a pancake turner to carefully flip quesadillas over. Cook 2 minutes more or until the other side is golden brown. Remove from skillet. Repeat with the remaining quesadillas. Serve quesadillas with the remaining ¼ cup pico de gallo or salsa.

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Roasted Veggie Bowls with Garlic Mashed Potatoes

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

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

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

Yield: Makes 4 bowls

Time: 60 minutes

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

Instructions

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

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Vegan Korean BBQ Bowls with Shishito Peppers

Shelli McConnell — Tue, 26 Sep 2023 17:47:41 +0000

These delightful vegan Korean BBQ bowls expertly bring together different flavors, colors, and textures to create an incredible meal. It all starts with a base of warm brown rice that’s piled high with spiralized veggies, hearty red beans, and blistered shishito peppers. The familiar flavors of brown rice vinegar, scallions, and tamari infuse everything with a Korean-inspired profile while a homemade barbecue sauce delivers dollops of powerful spicy-sweetness in every bite. Crunchy sesame seeds create a delicious garnish for a balanced plant-powered meal. Not a fan of heat? Don’t worry about taking the seeds out of the shishito chiles; only 1 in 10 peppers is hot.

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

Yield: Makes 4 bowls

2 cups low-sodium vegetable broth
1 cup long-grain brown rice
9 cloves garlic, minced
4 cups fresh zucchini spirals
2 cups matchstick-cut carrots
3 tablespoons brown rice vinegar
1 teaspoon pure cane sugar
¼ to ½ teaspoon crushed red pepper
16 to 20 whole shishito peppers
2 teaspoons reduced-sodium tamari
1 15-oz. can no-salt-added tomato sauce
¼ cup apple cider vinegar
¼ cup finely chopped onion
2 tablespoons packed brown sugar
2 tablespoons blackstrap molasses
2 teaspoons chili powder
1 teaspoon liquid smoke
¼ teaspoon freshly ground black pepper
1 15-oz. can no-salt-added small red beans, rinsed and drained (1½ cups)
½ cup sliced scallions
1 tablespoon toasted sesame seeds

Instructions

In a medium saucepan bring vegetable broth to boiling. Add rice and ⅔ of the minced garlic; reduce heat. Cover and simmer about 30 minutes or until rice is tender and liquid is absorbed.
Meanwhile, in a medium bowl combine the next five ingredients (through crushed red pepper); toss to combine.
Heat a large cast-iron skillet over medium-high at least 5 minutes. Add shishito peppers; cook undisturbed 3 minutes. Turn peppers; cook undisturbed 3 minutes more. Continue cooking until peppers are blistered and browned, turning frequently, about 2 minutes. Remove from heat; cool slightly. Sprinkle with tamari.
For Barbecue Sauce, in a blender combine the next eight ingredients (through black pepper) and the remaining minced garlic. Cover and blend until smooth. Transfer to a saucepan. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until slightly thickened.
In bowls arrange garlic rice, zucchini mixture, shishito peppers, and red beans. Top with Barbecue Sauce. Sprinkle with scallions and sesame seeds.

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Cherry Oat Snack Balls

Shelli McConnell — Mon, 25 Sep 2023 16:59:16 +0000

Feeling that afternoon slump? Keep a batch of these cherry oat snack balls on hand to boost your energy levels and ensure your tummy stays happy. A nutrient-dense combination of oats, dates, nut butter, chia seeds, and dried cherries are rolled into bite-size balls for the perfect healthy treat during busy days or after school. The warming flavors of cinnamon and vanilla are infused into each bite, and a few tablespoons of orange juice add a subtle fruity sweetness that ties everything together. This recipe is incredibly versatile, so feel free to add in other nuts, seeds, or dried fruit, or even stir in some vegan chocolate chips; it’s a totally customizable snack experience.

Tip: Want to make this recipe gluten-free? Use certified gluten-free oats.

For more kid-friendly snacks, check out these tasty ideas:

Yield: Makes 16 to 20 snack balls

1 cup regular rolled oats
6 pitted Medjool dates, coarsely chopped
2 tablespoons natural peanut butter or almond butter
2 tablespoons orange juice
1 tablespoon pure maple syrup
1 tablespoon chia seeds
½ teaspoon pure vanilla extract
¼ teaspoon ground cinnamon
Pinch sea salt
½ cup dried tart cherries

Instructions

Put the first nine ingredients (through salt) in a food processor; add lid. Turn it on and let it run until mixture sticks together. Add cherries through the feed tube; push the pulse button just until the cherries are evenly combined in the mixture. Use a spoon to transfer mixture to a bowl.
Use your hands to shape mixture into 1-inch balls (2 to 3 teaspoons for each ball). Place balls in a single layer in an airtight container; add lid. Store in the refrigerator up to 1 week or freeze up to 1 month.

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