no-cook Archives - Forks Over Knives

Peach Raspberry Overnight Oats

Vicki Brett-Gach — Wed, 07 May 2025 17:25:42 +0000

What a great feeling to wake up knowing breakfast is waiting for you, especially on a busy morning! Unsweetened vanilla almond milk creates a creamy base for these delectable raspberry overnight oats, perfectly complemented by juicy peaches. Slivered almonds provide a satisfying crunch, and plump raisins lend extra sweetness. Change up the fresh or frozen fruits as desired for endless variety. The finished recipe yields a single serving of ⅔ cup oats plus fruit; make a double batch if you’re preparing a meal for two, or if you have a hearty appetite!

Tips

Gluten-free version: To make this gluten-free, be sure to use certified gluten-free rolled oats.

Milk swap: If you do not have unsweetened vanilla almond milk, you can use plain almond milk (or any unsweetened plant-based milk) and add ⅛ teaspoon pure vanilla extract.

To store: Store overnight oats in the refrigerator up to 5 days. They will continue to soften with each passing day.

For more inspiration, check out these tasty ideas:

Yield: Makes 1 serving

Time: 8 hours 5 minutes

⅓ cup rolled oats (see GF tip, recipe intro)
½ teaspoon ground cinnamon
⅓ to ½ cup unsweetened vanilla almond milk (see tip, recipe intro)
⅓ cup fresh or frozen raspberries
¼ cup coarsely chopped fresh or frozen peaches
1 tablespoon raisins or chopped pitted dates
1 tablespoon slivered almonds, toasted if desired

Instructions

In a pint jar combine oats and cinnamon. Carefully add almond milk to just cover oats. Top with remaining ingredients (jar will not be full). Cover jar tightly and refrigerate overnight. To serve, eat cold or transfer to a bowl and warm in microwave 30 to 45 seconds.

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Kale Apple Smoothie

Vicki Brett-Gach — Wed, 30 Apr 2025 17:18:16 +0000

This fruity green kale apple smoothie is supremely refreshing and perfect as an energizing snack or breakfast pick-me-up. Apple, banana, and orange keep the flavors lively, while fresh baby kale (you can also use spinach) adds green goodness without overpowering the fruit flavors. If your blender allows, include a few ice cubes to make it an extra chill affair. The recipe makes one large or two small smoothies.

For more inspiration, check out these tasty ideas:

Yield: Makes 2¼ cups

Time: 15 minutes

1 orange
1 green apple, unpeeled, cored, and coarsely chopped
1 banana, sliced
1 cup packed fresh baby kale or spinach
4 to 8 ice cubes (optional)

Instructions

Slice off the top and bottom of orange. Place it with a cut side down on a cutting board. Slice off the skin and white pith from top to bottom. Holding the orange over a bowl to catch juices, slide a knife between a section and membrane. At the core, turn the knife and cut between the other side of the section and the membrane. The section will drop into the bowl. Repeat to remove all sections. Squeeze membranes to release any juice. (Alternately, peel the orange and cut it into quarters.)
In a blender combine orange sections and any juice and the remaining ingredients. Cover and start blending on low, gradually increasing speed to high until completely smooth. Pour into glasses. Serve immediately.

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Broccoli Crunch Salad

Carleigh Bodrug — Wed, 19 Feb 2025 18:14:56 +0000

This vegan take on broccoli crunch salad is packed full of crunchy veggies plus edamame for extra sustenance—all coated in a creamy sriracha-spiced dressing. Peanuts, dotted throughout, add extra richness and even more crunch, while red onion and red bell pepper contrast perfectly with the verdant broccoli florets. Requiring just 15 minutes to assemble, this healthy broccoli crunch salad is excellent as a light meal or a side dish. Add beans, tofu, or grains to make it a complete meal.

Lower-fat version: To make this lower in fat, reduce or omit the peanuts, and consider adding high-fiber extras, such as beans or grains, to fill up on.

For more inspiration, check out these tasty ideas:

Lemony Spelt Salad with Roasted Broccolini
Panko Broccoli with Sun-Dried Tomatoes
Quinoa Broccoli Bowls with Roasted Beets
Or check out our full roundup of delicious broccoli recipes.

Yield: Makes 12 cups

Time: 15 minutes

7 cups chopped fresh broccoli (2 heads)
1½ cups frozen shelled edamame, thawed
1 red onion, finely chopped
1 red bell pepper, finely chopped
1 carrot, grated
¼ cup peanuts, crushed
1 scallion, slivered
¼ cup tahini
2 tablespoons sriracha (optional)
1 tablespoon apple cider vinegar
Sea salt and freshly ground black pepper, to taste

Instructions

In a large bowl combine the first seven ingredients (through scallion).
For dressing, in a small bowl combine tahini, sriracha (if using), apple cider vinegar, salt, and black pepper. Whisk until smooth, adding water, 1 tablespoon at a time, to reach desired consistency.
Pour dressing over salad; toss to coat. Serve immediately, or cover and store in the refrigerator for up to 3 days.

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Chocolate Peanut Butter Smoothie Bowls

Ellen Boeke — Thu, 08 Aug 2024 17:28:36 +0000

Need more time in the morning? Let your high-speed blender do all the work with this meal-worthy 10-minute smoothie bowl featuring the always-a-hit pairing of peanut butter and chocolate. Frozen bananas and dates keep things luxuriously sweet while cocoa powder and plant-based milk bring big chocolate flavor without adding much fat. These chocolate peanut butter smoothie bowls feel like a treat but are an excellent way to add greens to your morning meal—you’d never guess that they’re packed with kale! Top with chopped peanuts, cacao nibs, toasted flaxseeds, or anything else you fancy—fresh or frozen berries, sliced fruit, or other nuts would also work well. Toasting flaxseeds adds a nutty flavor, but be careful; they pop and jump as they toast, so you’ll need a skillet with a lid (see tip below).

Tips

Toasted flaxseeds: To toast flaxseeds, place them in a dry skillet with a lid. Cook over medium, shaking often, until flaxseeds start to pop. Keep shaking the skillet until popping stops. Remove from skillet and let cool.

Gluten-free: To make this smoothie bowl gluten-free, be sure to use a gluten-free bittersweet chocolate for the topping (if using).

For more inspiration, check out these tasty ideas:

Yield: Makes 2 bowls

Time: 10 minutes

2 cups fresh baby kale
⅔ to 1 cup unsweetened, unflavored plant milk
2 pitted Medjool dates
2 tablespoons unsweetened cocoa powder
1 tablespoon natural peanut butter
⅛ teaspoon sea salt
4 medium bananas, sliced and frozen (3 cups)
1 tablespoon toasted flaxseeds (see tip, recipe intro)
1 tablespoon chopped unsalted dry-roasted peanuts
1 tablespoon cacao nibs or grated bittersweet chocolate

Instructions

In a blender, combine kale, ⅔ cup of the milk, the dates, cocoa powder, peanut butter, salt, and bananas in the order given. Cover and blend until smooth, adding more milk if needed to reach desired consistency. Pour into two bowls. Top with remaining ingredients.

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Chili-Lime Fruit on a Stick

Nancy Macklin, RDN — Thu, 01 Aug 2024 17:14:49 +0000

Luscious skewered fruit gets a squeeze of lime juice and a sprinkle of smoky Mexican-style chili seasoning, making an excellent appetizer for your next shindig or a juicy anytime snack. The chili seasoning, which features dried chipotle and ancho chile powders, cumin, and cinnamon, adds a delightful spicy contrast to the sweet fruit and tangy lime juice. We’ve used pineapple, mango, and honeydew melon, but feel free to mix and match with the fruit you have to hand. Papaya, cantaloupe, banana, and watermelon would also work well. For an extra fun presentation, stick the fruit skewers into a melon or pineapple half and serve the chili seasoning in a small shaker so everyone can sprinkle it on their own skewers. Fun and tasty, these crowd-pleasing fruit on a stick will be gobbled up pronto!

Tips

Leftover seasoning: The chili seasoning makes 2 tablespoons. Store leftover seasoning in an airtight container; it’ll last up to 3 months.

Gluten-free: To make this gluten-free, be sure to use gluten-free dried chipotle and ancho chile powders.

For more inspiration, check out these tasty ideas:

Yield: Makes 24 skewers

Time: 10 minutes

2 teaspoons ground ancho chile pepper
1 teaspoon ground chipotle chile pepper
1 teaspoon ground cumin
1 teaspoon pure cane sugar
¼ teaspoon ground cinnamon
¼ teaspoon sea salt
2 mangoes, pitted and cut into 8 slices (4 slices per mango)
1 pineapple, cored and cut into 8 spears
8 honeydew melon slices
8 lime wedges

Instructions

To make chili seasoning, in a bowl stir together the first 6 ingredients (through salt).
Thread each piece of mango, pineapple, and honeydew separately on a 6-inch skewer (24 skewers total). Squeeze lime wedges over fruit and sprinkle with chili seasoning. Store leftover chili seasoning in an airtight container up to 3 months.

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Quick and Easy Jackfruit Salad Sandwiches

Laura Marzen, RD, LD — Fri, 26 Jul 2024 17:40:28 +0000

Chopped apples and walnuts add a surprising bit of crunch and flavor to this hefty jackfruit salad sandwich filling, which is perfect for a quick and satisfying meal at any time of the day. It’s like a mashup of a Waldorf salad and a vegan pulled-pork sandwich! White beans and shredded carrots add body to the jackfruit mix, while lemon zest keeps things peppy. White beans also make an appearance in the tangy avocado dressing. Blending beans until creamy is a great low-fat trick for getting a rich and silky dressing that doesn’t weigh you down with oil. Serve this tasty jackfruit salad on halved whole grain English muffins with tomato, avocado, and lettuce. Don’t do English muffins? Feel free to use bread or whole grain hamburger buns instead. Or skip the bread altogether and serve atop leaves of romaine or butter lettuce or in a bowl as a hearty salad.

Tip

Young green jackfruit has a neutral taste and a texture similar to shredded meat. Look for unseasoned vacuum-packed jackfruit, such as Upton Naturals brand, in the refrigerator aisle. Or check your supermarket’s Asian or international foods aisle for sodium-free or no-salt-added canned jackfruit, such as Native Forest brand.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 open-face sandwiches

Time: 30 minutes

2 10.6-oz. pkg. unseasoned shredded young jackfruit (see tip, recipe intro)
1 medium apple, chopped
¾ cup coarsely shredded carrots
½ cup chopped fresh parsley or cilantro
¼ cup chopped walnuts, toasted
1 teaspoon lemon zest
1 15-oz. can no-salt-added white beans, rinsed and drained (1½ cups)
¾ cup unsweetened, unflavored plant-based milk
1 medium avocado, halved, seeded, peeled, and thinly sliced
3 tablespoons lemon juice
4 teaspoons coarse ground mustard
2 cloves garlic, minced
½ teaspoon sea salt
4 whole grain English muffins, split and toasted
4 to 8 green or red leaf lettuce leaves, torn
2 medium tomatoes, each cut into 8 slices
Freshly ground black pepper

Instructions

Pat the jackfruit dry, if needed, using a clean kitchen towel or paper towels. In a large bowl toss together jackfruit and the next five ingredients (through lemon zest). Stir in ¾ cup of the beans.
In a blender or small food processor combine the remaining beans, the milk, one-fourth of the avocado, the lemon juice, mustard, garlic, and salt. Cover and blend until smooth, scraping sides as needed. Add blended bean mixture to jackfruit mixture. Toss to combine.
Top all eight English muffin halves with lettuce and tomatoes. Spoon jackfruit mixture over top. Add the remaining avocado slices and sprinkle with pepper. Serve immediately.

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Cherry and Acai Smoothie Bowls

Ellen Boeke — Fri, 19 Jul 2024 17:20:36 +0000

Save the trip to a specialty shop and make your own big bowl of antioxidant-rich acai goodness. This colorful, low-fat bowl is as refreshing as it is satisfying and is ideal for breakfast or snacking. Cauliflower, blended with plant-based milk, provides a fiber-rich base. Frozen acai, banana, and dark cherries deliver a fruity flavor that’s naturally sweet. Keep a stash of frozen fruit in the freezer, and you can make this on a whim. Top with sliced fresh banana, halved cherries, and toasted hemp seeds, and serve with a wedge of lime. Additional topping ideas include fresh berries, cacao nibs, coconut shavings, chia seeds, pumpkin seeds, or chopped nuts. Get creative—this acai smoothie bowl is yours to tweak!

Tips

Toasted hemp seeds: To toast hemp seeds, place seeds in a dry skillet. Cook over medium 5 minutes or until darkened and aromatic, shaking often. Remove from skillet and let cool.

For more inspiration, check out these tasty ideas:

Yield: Makes 2 bowls

Time: 15 minutes

¾ cup chopped cauliflower
½ to ⅔ cup unsweetened, unflavored plant-based milk
2 3.5-oz. pkg. frozen unsweetened acai, such as Sambazon brand, thawed slightly
2 cups pitted fresh or frozen dark sweet cherries, plus more for topping
1 banana, sliced and frozen (¾ cup)
½ cup sliced fresh banana
2 tablespoons toasted hemp seeds (see tip, recipe intro)
Lime wedges

Instructions

In a blender or food processor combine cauliflower and milk; cover and blend until nearly smooth. Add acai, cherries, and frozen banana. Cover and blend until smooth, adding additional milk if needed to reach desired consistency. Pour into bowls. Top with fresh banana, hemp seeds, and additional cherries. Serve with lime wedges.

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Arugula and Peach Smoothie Bowls

Ellen Boeke — Mon, 01 Jul 2024 18:20:26 +0000

Half fruit, half greens, these gorgeous peach smoothie bowls deliver vibrant goodness and make a satisfying breakfast (or snack). They come together in just 5 minutes with the help of your blender. For the smoothest blend, add arugula and orange juice first. Then, add frozen peaches and bananas. A little maple syrup rounds out the sharpness of the greens, while plant-based milk, added slowly, ensures the right consistency. Top with your choice of garnishes. Raspberries and sliced fresh peaches work well, as do banana slices, blueberries, or other fresh fruits. Sprinkle the bowls with a few pistachios and walnuts just before serving, to add a satisfying crunch.

Tips

How to freeze peaches: You can find frozen peaches in most supermarkets, but you can also freeze your own. To do so, chop or slice fresh peaches (leaving skins on). Spread pieces on a parchment-lined baking sheet. Freeze. Once frozen, transfer to a resealable plastic freezer bag for long-term storage.

For more inspiration, check out these tasty ideas:

Yield: Makes 2 bowls

Time: 5 minutes

2 cups fresh baby arugula
⅔ cup orange juice
½ to ⅔ cup unsweetened, unflavored plant milk
1 teaspoon pure maple syrup
5 cups frozen chopped or sliced peaches
1 banana, sliced and frozen (¾ cup)
1 fresh peach, pitted and sliced
¾ cup fresh raspberries
2 tablespoons coarsely chopped roasted pistachios
2 tablespoons coarsely chopped toasted walnuts

Instructions

In a blender place arugula, orange juice, ½ cup of the milk, the maple syrup, frozen peaches, and banana in the order given. Cover and blend until smooth, stirring occasionally, adding additional milk if needed to reach desired consistency. Pour into bowls. Top with remaining ingredients.

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5-Minute Dragon Fruit Smoothie Bowl

Ellen Boeke — Tue, 18 Jun 2024 17:18:37 +0000

Ready in 5 minutes, this slurpable dragon fruit smoothie bowl makes healthy eating a breeze and is a great way to start the day! Look for frozen dragon fruit in your supermarket and blend it with creamy frozen bananas and beverage-style coconut milk (which is much lighter and lower-fat than canned coconut milk). Starfruit is a particularly fun topping, but if you can’t find it, try golden kiwifruit, additional chopped dragon fruit, or any fruit you have on hand. A light sprinkle of shredded coconut plus chia seeds and oil-free granola add chewy-crunchy textures that pop against the cool smoothie backdrop. This recipe makes two delicious bowls; for one serving, be sure to halve the recipe.

Tip

This recipe calls for beverage-style coconut milk, which you’ll find in the refrigerated section of your supermarket, alongside other plant-based milks. If unavailable, feel free to substitute with another plant-based milk such as soy, oat, or almond milk.

For more smoothie inspiration, check out these tasty ideas:

Yield: Makes 2 bowls

Time: 5 minutes

½ to ⅔ cup unsweetened coconut milk beverage (do not use canned; see tip, recipe intro)
2 cups frozen unsweetened dragon fruit cubes, such as Sambazon brand
2 bananas, sliced and frozen (2 cups)
1 fresh starfruit, sliced
1 kiwifruit, peeled and sliced
⅓ cup oil-free granola
1 tablespoon unsweetened shredded coconut, toasted
1 tablespoon chia seeds

Instructions

In a blender combine ½ cup of the coconut milk, the dragonfruit, and bananas in the order given. Cover and blend until smooth, adding additional milk if needed to reach desired consistency. Pour into bowls. Top with remaining ingredients.

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Dairy-Free Jackfruit Ice Cream

Laura Marzen, RD, LD — Thu, 06 Jun 2024 17:15:45 +0000

The mild, sweet flavor of ripe (not green) jackfruit blends with creamy frozen bananas to create a decadent vegan ice cream with a tropical flavor. This fruit-forward dessert uses two bags of frozen jackfruit—one for the ice cream and the other for the saucy citrus-infused compote drizzled over the top. Garnish with toasted macadamia nuts (optional) for a refreshing icy treat to wow any crowd.

Tip: If you can’t find frozen ripe jackfruit, substitute 4 cups of fresh ripe jackfruit pods, seeded and chopped. Freeze half of the chopped jackfruit with the bananas in Step 1 and puree it with the bananas in Step 2. Use the remaining chopped jackfruit for compote in Step 3.

For more inspiration, check out these tasty ideas:

Banana Nice Cream with Easy Peach Compote
Caramelized Pineapple Nice Cream
Strawberry-Lemonade Nice Cream
Or, check out our full round-up vegan nice cream recipes

Yield: Makes 4 servings

Time: 3 hours 30 minutes

2 medium bananas, thickly sliced
2 10- to 12-oz. packages frozen ripe jackfruit (see tip, recipe intro)
3 tablespoons pure maple syrup
1 teaspoon pure vanilla extract
½ cup orange juice
1 tablespoon cornstarch
¼ teaspoon ground ginger
⅛ teaspoon ground nutmeg
1 teaspoon lemon zest
¼ cup chopped, toasted macadamia nuts (optional)

Instructions

Line a large baking sheet with parchment paper. Spread banana slices in an even layer on prepared baking sheet. Freeze at least 2 hours or until completely frozen.
In a food processor combine frozen bananas, one package of frozen jackfruit, 1 tablespoon of the maple syrup, and ½ teaspoon of the vanilla. Cover and process until smooth and creamy, stopping processor a few times to scrape down sides. Serve immediately for soft-serve. For a firmer nice cream, transfer mixture to an airtight freezer-safe container; freeze 1 to 2 hours.
For compote, in a medium saucepan whisk together the remaining 2 tablespoons maple syrup, the orange juice, cornstarch, ginger, and nutmeg. Stir in the remaining jackfruit and ½ cup water. Cook and stir over medium just until thickened and bubbly; reduce heat. Cook and stir 2 minutes more. Remove from heat. Stir in lemon zest and the remaining ½ teaspoon vanilla.
Cover and let stand 20 minutes to serve warm. Or transfer to a storage container; cover and chill at least 2 hours.
Serve ice cream topped with compote. If you like, sprinkle with nuts.
Store ice cream in an airtight container in the freezer for up to 1 month. Store compote in an airtight container in the refrigerator for up to 5 days.

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