With a bit of prep and the right layering method, you can keep your perishables in top shape, no matter how far you’re traveling. Whether you’re working with a soft-sided cooler bag or a heavy-duty ice chest, the packing tips below will help you get the most out of your cooler.

Prep and Pre-Chill

Place all foods in zip-top bags or square airtight containers that fit snugly in your cooler. This includes store-bought items with odd shapes and cardboard packaging that would otherwise monopolize cooler space and get crushed or soggy in transit. Refrigerate everything overnight.

Build a Base Layer of Ice

Line the bottom of the cooler with ice—cubes, blocks, packs, or frozen water bottles (which can do double duty as beverages). The larger the better; big frozen items melt more slowly than cubes or small packs.

Remember the 2:1 Ratio

Cooler manufacturers recommend packing coolers with a 2 parts ice to 1 part food ratio for optimal chill.

Keep It Tight

Time to play cooler Tetris! Starting with items you’ll need last, pack them tightly in the cooler so there are as few air pockets as possible. Fill any gaps with ice or small ice packs. (One exception is whole fruits and veggies, which shouldn’t be packed directly next to ice packs—see tips below.) Finish with foods you’ll want to access first, e.g., a snack or picnic lunch.

Seal in the Cold

Cover everything with a final layer of ice or ice packs, filling the cooler to the top. Reusable flat ice sheets work especially well here: They’re light and easy to shift and replace each time you open the cooler. Keep the cooler closed as much as possible so the interior stays cold. If you don’t have a shady spot for the cooler, cover it with a blanket for extra insulation.

Handle Produce with Care

Headed to a resort or a campsite where grocery options are limited? Then you’re probably bringing along a bag’s worth of whole fruits and veggies. Here’s how to pack them in a separate cooler so they stay intact and optimally fresh.

1. Protect items from extreme cold by topping the cooler’s base layer of ice with cardboard or a paper bag.
2. Don’t fill gaps between unpackaged produce with ice. Intense cold and moisture can cause fruits and veggies to soften and wilt.
3. Delicate items go in last! Add lettuce, berries, grapes, and other crushable items right before you close the lid.

The post How to Pack a Cooler So It Stays Cold appeared first on Forks Over Knives.

What Is Black Vinegar?

Black vinegar is an all-natural rice-based vinegar that undergoes an extended aging period (typically six months or more) to give it a rich, dark color and a complex flavor. China, Japan, and Korea all make types of black vinegar, but Chinese black vinegar is the best known and most widely available worldwide. Bottles of Chinese black vinegar made with glutinous rice (aka sticky rice) are sometimes labeled Chinkiang vinegar for Zhenjiang, the Chinese city where it is produced.

Black vinegar is a cornerstone flavor in Chinese cuisine, right up there with soy sauce, ginger, and garlic. Many Chinese restaurants have bottles of black vinegar on the table alongside the soy sauce and chili paste so diners can use it as a seasoning.

Flavor Profile

Malty, smoky, with a mild tang and a hint of sweetness, Chinese black vinegar is what puts the “sour” in hot and sour soup and makes dim sum dumpling sauces so lip-smackingly good. In other Asian dishes, black vinegar helps tame the heat and pungency of ginger and garlic and tempers the intense saltiness of soy sauce. Its long fermentation period means it’s packed with umami, making everything it’s paired with taste even better.

Black Vinegar Substitute

Black vinegar’s flavor is often compared to balsamic vinegar, and the two make good substitutes for each other, in a pinch.

Ways to Use It

In Chinese cuisine, black vinegar provides the piquant base for dipping sauces and dressings. (See below for a simple sauce recipe.) It’s also used to season classic noodle dishes like Dan Dan noodles, as well as slow-cooked stews and braised vegetables.

But you don’t have to limit yourself to Asian cooking with black vinegar. Try using it in place of plain rice vinegar for more full-bodied flavor. Sub it for other vinegars in vinaigrettes and salad dressings. Stir a teaspoon or two into chilis, bean dishes, and soups and stews to brighten and round out hearty flavors.

You can also swap some of the soy sauce in a recipe for black vinegar to cut down on sodium. One tablespoon of black vinegar contains about 100 mg of sodium, compared to 590 mg in reduced-sodium soy sauce.

How to Shop for Black Vinegar

Chinese or Chinkiang black vinegar can be found in dark glass bottles, typically with bright labels, in Asian groceries and the Asian or international section of most well-stocked supermarkets. Check the ingredients list, especially if you’re gluten-sensitive. Some types of black vinegar are made with sorghum, barley, and/or wheat in addition to rice. Not sure which brand to try? Gold Plum Chinkiang Vinegar and Koon Chun Diluted Black Vinegar are both good choices.

Do You Need to Keep Black Vinegar in the Fridge?

Black vinegar can be stored in a cool, dry place such as a pantry—no need to refrigerate it.

Simple Chinese Dipping Sauce

10 minutes | Makes ⅓ cup
Black vinegar and soy sauce play off each other in this classic dipping sauce, which can be whipped up in minutes. Feel free to adjust the amounts according to your taste or add a pinch of ground chile powder or Szechuan peppercorns for heat. Store leftovers in a sealed jar in the fridge for up to a month. It also makes a good salad dressing.

• 2 tablespoons black or Chinkiang vinegar
• 2 teaspoons soy sauce
• 2 teaspoons grated fresh ginger
• 1 teaspoon toasted sesame seeds

Instructions: Combine all ingredients and ¼ cup of water in a small bowl. Let stand for 5 minutes before serving to allow the flavors to develop.

The post Instant Umami: Why You Should Be Cooking with Black Vinegar appeared first on Forks Over Knives.

In this quick guide, we break down the best vegan egg swaps for baking, complete with measurements and tips to help you get the perfect results. Whether you’re vegan or just looking to save money on groceries or reduce your cholesterol intake, these egg alternatives will keep your favorite baking recipes fluffy, moist, and delicious!

Egg Swaps for Baking

Eggs primarily function as binders in baked goods, so you can’t just omit them or replace them with water or liquid. But you can use one of the following alternatives to hold batters and dough together in place of eggs. The amounts in the list below equal one egg.

Applesauce

Applesauce adds wholesome sweetness to baked goods, as well. Use ¼ cup to replace one egg.

Fruit purees or baby food

Like applesauce, these add sweetness, too. Prune puree is especially good in chocolate recipes, as the prunes’ darker color isn’t an issue. Use ¼ cup to replace one egg.

Squash, pumpkin, or sweet potato puree

Squash, pumpkin, or sweet potato puree add a gorgeous golden “egg-like” color. Use ¼ cup to replace one egg.

Aquafaba

Aquafaba works especially well in meringues, macarons, and other delicate baked goods. It can be whipped for several minutes to replace beaten egg whites. Whisk 3 tablespoons of aquafaba until frothy, to replace one egg.

Banana

Use ¼ cup mashed banana (the riper the better) to replace one egg. Note that the banana flavor may come through in recipes.

Ground flaxseeds

“Flax eggs” are great for keeping baked goods moist. To make one flax egg (equivalent to one regular egg), in a small bowl stir 1 tablespoon of ground flaxseeds (aka flaxseed meal) with 3 tablespoons of water. Allow to thicken for 5 minutes.

Chia seeds

Like flaxseeds, chia seeds are an excellent substitute for eggs in baked goods. Whole chia seeds will add a poppy seed-like texture to the finished product. Ground chia seeds result in a smoother texture. To make one chia egg (equivalent to one regular egg), in a small bowl stir 1 tablespoon whole or ground chia seeds into 3 tablespoons water. Allow to gel for 10 minutes.

Tofu

Tofu’s creamy texture helps keep delicate baked goods tender. To replace one egg with tofu, simply blend ¼ cup of silken, soft, or firm tofu until smooth; then use as directed in recipes.

Egg-Free Cooking

It’s easy to cook without eggs once you know the right substitutes! From scrambles to savory dishes, you don’t have to miss out on classic favorites. Check out our roundup of egg-free recipes that deliver all the flavor and texture—without the eggs.

Breakfast Inspo

Not sure what to make for breakfast without eggs? Whether you’re craving something hearty, protein-packed, or sweet, these easy plant-based breakfast recipes will keep you energized all morning long.

The post Wondering What to Substitute for Eggs in Baking? Try These 8 Easy Swaps appeared first on Forks Over Knives.

What Are Dates?

Dates are small, oblong fruits that grow in clusters beneath the crown of date palm trees. They are native to the Middle East, but are now cultivated in hot, dry, desert regions around the world, including the Coachella Valley of California. Unlike other fruits that have a single point of peak ripeness, dates can be harvested at three different stages: when they are ripe and soft, mature and semi-soft, or dry and almost hard. (These fully dried dates are called bread dates.)

Are Dates Dried Fruits?

Wondering if dates are fresh or dried fruits? The answer is somewhere in between.

As dates ripen, they go from green to yellow to reddish brown and begin to shrivel and shrink. The heat of their growing environment naturally dries out dates’ flesh, concentrates their sugars, and eliminates bitter fruit tannins. They’re ready to pick when they have become firm and fragrant, with translucent skins and intense sweetness. Dates are generally harvested between September and December, though the exact timing depends on the variety and the growing location.

Date Nutrition

Talk about your feel-good treat! One serving of dates (1 oz., or three medium pitted dates) contains 1.6 grams of fiber, 1 gram of protein, and about as much potassium as half a banana. Dates are also a good source of magnesium, calcium, and antioxidants.

Medjool, Deglet Noor, and More Varieties

Dates are second only to raisins in terms of global dried-fruit production, and each growing region has its specialty varieties. Here’s a rundown of the few most common types, their flavor profiles, and best uses (besides snacking—all varieties of dates are good for that).

Medjool

Medjool, aka the “king of dates,” is also the most widely available worldwide. It’s a large, soft variety with thin skin and creamy, sticky, reddish-brown flesh.

Best for: Because of their large size and relative tenderness, pitted Medjool dates are ideal for blending into date paste, which you can use to sweeten crusts, batters, doughs, and sauces. They also work well in other blender-oriented recipes such as nice cream and date syrup.

Deglet Noor

Amber-hued, semi-soft Deglet Noor dates are a popular variety because of their firm, chewy flesh and a delicate, slightly nutty taste.

Best for: Dicing and adding to salads and grain dishes. Try diced Deglet Noor dates as a substitute for chocolate chips in Lunchbox Chocolate Chip Cookies, as well!

Zahidi

Zahidi dates are semi-soft dates with a similar sweetness to Deglet Noor but a firmer texture. Fun fact: Zahidi dates were the first dates introduced to the United States in 1902.

Best for: Baked goods and other recipes that call for chopping and dicing dates

Barhi

“Butterscotch” is the word that’s often used to describe the taste of this medium-size golden variety, which can be eaten at all three stages of ripeness.

Best for: Snacking and stuffing to fully appreciate the dates’ complex flavors

Halawi

The honey, caramel flavor notes and dense, chewy texture of Halawi dates make them a favorite for snacking.

Best for: Stuffed dates, date paste and date syrup

Ajwa

Small, dark, fruity ajwa dates are grown in Medina, Saudi Arabia. They are highly sought after for their flavor and their ties to Islam and the celebration of Ramadan.

Best for: Snacking and stuffing

Thoory

Thoory are large, dry, bread dates with a firm texture and distinctive chew.

Best for: Baked goods, hot cereals, and rehydrating for date paste and puree

Shopping Tips

When buying dates, look for firm, glossy fruit with translucent skin that has few or no tears. Avoid packages where dates look stuck together or moist, as well as those with fruits that look too dry.

How Long Do Dates Last?

Because of their low-moisture, high-sugar composition, dates have a long shelf life that ranges from three to six months at room temperature or nine to 12 months in the fridge or freezer.

Storage

Regardless of how or where you store them, always transfer dates from their packaging to an airtight container so they maintain their original texture and are protected from mold and discoloration.

Date-Based Sweeteners: Date Paste, Date Sugar, and Date Syrup

Date paste tops the FOK charts as a natural sweetener because it is so easy to make and use.

Date sugar—which is powdered, dehydrated dates—is also a favorite, since it can be used cup for cup as a substitute for cane and granulated sugar.

Date syrup, aka date honey, is made by cooking dates in water, then straining out the solids and reducing the liquid until it becomes a thick, pourable syrup. While date syrup doesn’t have the whole-fruit fiber of date paste or date sugar, it is a tasty alternative to honey, maple syrup, or agave nectar.

Tasty Ways to Use Dates

Need some date inspiration? Dates make their way into many sweet and savory dishes here on the website. Check out our Five Deliciously Simple Stuffed Date Recipes as well as the recipes below.

• Berry-Licious Overnight Oatmeal
• Za’atar Spiced Sweet Potato Lettuce Cups
• Harissa Roasted Carrot Salad with Couscous
• Date and Orange Couscous Salad
• Mixed Fruit Tartlets with Raw Date Crust
• Masala Simmer Sauce
• Cranberry-Orange Sauce
• Sesame-Date Cookies

The post Sweet, Chewy, and Nutrient-Packed: A Deep Dive into Dates appeared first on Forks Over Knives.

How to Tell a New Potato From a Small Potato

There’s one easy way to tell if a potato is a new potato: Check the skin. If it looks feathery and can be easily scraped off with a fingernail, it’s a new potato, not just a smaller-size tuber. New potatoes are harvested before they’re fully matured and the skin has had a chance to set, or thicken. That super-thin, sometimes-flaky skin is one of the things that make new potatoes so special, along with their creamy-firm texture and delicate sweetness.

How to Choose the Best New Potatoes

Look for new potatoes that are firm and show no signs of sprouting, greening, cuts, or blemishes. Thin, feathery skins are a plus, but avoid potatoes with too much skin missing, as they will be more highly perishable. When possible, choose ones that are similar in size so that they will all cook evenly in the same amount of time.

Other Small Spuds

While new potatoes are only available seasonally, other small potatoes can be found year-round. Baby, petite, bite-size, teeny-tiny, and creamer are all different names for smooth-skinned potato varieties that are harvested while still small. The 1- to 2-inch spuds (aka size C potatoes) are available year-round and can be used interchangeably with new potatoes.

How to Cook ’em Like a Pro

Remember our top three prep and cooking tips for new potato newbies:

• Scrub gently to remove dirt (but not skin!).
• Boil or steam whole to lock in flavor and keep out excess moisture. Bringing them up to boiling with cool tap water (rather than adding potatoes to boiling water) also helps prevent sogginess.
• Use a sharp knife to slice or halve without crushing.

Recipe: Smashed New Potatoes With Garlic and Chives

55 minutes | Makes 4 cups

A silicone baking mat helps these bite-size morsels crisp on the bottom as well as the top. You’ll get crispier results with a silicone mat than you will with parchment paper.

• 2 lb. new or baby potatoes, scrubbed and drained
• 2 Tbsp. minced garlic
• Sea salt and freshly ground black pepper, to taste
• ¼ cup chopped fresh chives

1. Preheat oven to 425˚F. Line a large baking sheet with a silicone baking mat. Place potatoes in a large saucepan and cover with tap water until there’s 1 inch of water over top of the potatoes. Bring to boiling. Boil 20 to 25 minutes or until tender. Drain, then return potatoes to saucepan. Toss with garlic. Let potatoes cool in pan 5 minutes.
2. Spread potatoes on the prepared baking sheet. Using a potato masher or large fork, gently smash potatoes to ½-inch thickness, making sure each potato remains intact. Season with salt and pepper.
3. Bake 20 to 25 minutes or until potatoes are browned and crispy. Serve sprinkled with chives.

The post Why New Potatoes Are a Springtime Must-Have—Plus a Crispy Recipe to Try appeared first on Forks Over Knives.

Admittedly, my CSA experience got off to a rough start. With excitement, I brought home my first overflowing bundle and tossed dark leafy greens into my smoothie. One sip in, I realized the bitter, peppery flavor of mustard greens wasn’t the ideal complement to strawberries. Right then and there, I learned to Google ways to serve up vegetables that were new to me.

Things went much more smoothly after that. Every week, I enjoyed old favorites while discovering new ones, like red chard. I loved that I was cooking with ingredients fresh from the soil and at the same time supporting a small family farm with sustainable agricultural practices. Joining a CSA is the perfect complement to a healthy plant-based lifestyle. Read on for an overview of how CSAs work and a step-by-step guide to finding the right one for you.

How CSAs Work

CSAs are direct partnerships between farmers and consumers. Members pay a seasonal or annual fee to receive a share of fresh, locally grown produce at regular intervals, typically biweekly or weekly. CSAs generally run for 20–26 weeks out of the year. During CSA season, members retrieve their shares at a designated pickup location (such as a community center or farmers market) or, in some cases, have their shares delivered directly to their homes. In addition to fruits and vegetables, some CSAs offer extras such as grains and artisanal products.

How Much Does a CSA Cost?

CSA prices vary depending on location, farm size, and share options. On average, expect to pay:

• Small share: $10–$25 per week
• Medium share: $25–$40 per week
• Large share: $40–$60 or more per week

Full-season memberships typically range from $300 to $1,000. Some farms offer flexible payment plans or sliding-scale pricing. When weighing the value, consider that a CSA provides fresh, locally grown produce at peak ripeness—often at a lower cost than organic store-bought options. Plus, you’re directly supporting local farmers and sustainable farming practices.

How to Find a CSA

Ready to join a CSA but not sure where to start? Here are some strategies for finding and choosing one that’s right for you.

1. Check Bulletin Boards

Keep an eye out for flyers posted in community spaces such as health food stores, yoga studios, and coffee shops.

2. Talk to the Farmers Market Manager

Since many CSA farmers are also vendors at farmers markets, the markets sometimes serve as a pickup point for CSA members to collect their shares. The next time you’re shopping at the market, ask the vendors if they offer CSA shares. Another option: Pick the brain of the market manager (found at a designated booth).

3. Research From Home

If in-person searches don’t yield results, plenty of online resources can help.

• Visit your local farmers market’s website or Facebook page. Find the manager’s contact info, and reach out directly to ask about local CSAs. Another strategy: Scroll through the list of farms that participate in the farmer’ market. Then go to the farm websites and see if they offer CSA.
• Do a good-old-fashioned Google search for CSAs near you. Start by Googling search terms like “organic farms near me” or “CSA farms near (your city).” The great part about this approach is you can read through customer Google reviews in the process.
• Check out LocalHarvest.org, a grassroots database with more than 4,000 CSAs, the most comprehensive directory of CSA farms out there. After clicking on “Find a Local CSA,” your farm options appear with a quick synopsis and location information about the nearest pickup spot. Once you click on a farm’s name, you will get more details about each farm, including pricing and the range of locations. Click on “Visit our listing” to discover crops offered each season.
• Use the USDA’s CSA directory by entering your city or ZIP code. Click the “Select directories” field, and some options will display below. Check the box that says “CSA.” Then click “Search.” You’ll find a list of CSAs along with contact details, website links, and social media accounts—helpful so that you can poke around and get a photo tour of what to expect in your weekly share.

4. Narrow Down and Pick

Once you determine which CSAs have convenient pickup locations for you, find the right fit for your needs. Here are some aspects to consider.

• Customizability: Are you excited about taking what you get, or would you prefer an option where you have a say in what you order?
• Trial opportunities: Do you feel like you need a test run? Some CSAs offer trial memberships.
• Flexibility: What are their policies if you miss a box or go out of town?
• Volume: How much food do you want each week? (When just starting out, it’s generally smart to opt for the smallest share size and then go from there.)
• Support: Some CSAs offer features like an online community, access to other partner farms’ products, or the opportunity to visit the farm. Others share storage tips, preparation ideas and recipes.

5. Enjoy!

As soon as you bring your weekly bundle home, make a plan for your produce. Learn from my rookie mistake: Identify any unfamiliar vegetables and research how to use them, rather than winging it. Check out Forks Over Knives’ Seasonal Produce Guides for help in that department:

• Spring Produce Guide
• Winter Produce Guide
• Summer Produce Guide
• Fall Produce Guide

The post What Is Community-Supported Agriculture? How to Join a CSA appeared first on Forks Over Knives.

How to Prep Soy Curls

After opening that first bag of soy curls, I thought the dry squiggles looked like pork rinds. But as soon as I began rehydrating them, that association went away. They plumped up as promised in warm vegetable broth. I found later that adding a bit of soy sauce or liquid aminos to the broth boosted the umami flavor. (I also tried mushroom powder, which did not work well for me.) After soaking the soy curls for 10 minutes, I drained the liquid off and squeezed them to wring out more broth before cooking them.

Using Soy Curls in Healthy Plant-Based Dishes

Like tofu, soy curls absorb flavors well, and their texture is less stiff and more pleasantly chewy than tempeh or seitan. I now use soy curls in many of my favorite foods, including fajitas, bibimbap, barbecue bowls, and satay with peanut sauce. Soy curls can be used in a huge variety of healthy dishes. Here are a few ideas:

• Sheet Pan Soy Curl Fajitas
• Satay Soy Curls with Peanut Sauce
• Soups, chilis, curries, and stews
• Bowls, salads, and wraps
• Taco, tostadas, and enchiladas
• Stir-fries and pasta
• “Pulled pork” and other sandwiches
• Chickenless chicken classics, like soy curls with orange sauce or Buffalo sauce

Shopping for Soy Curls

The company that invented soy curls about 20 years ago, Butler Foods, trademarked the name, so there’s only one brand to look for. The curls can be bought in bulk or in 8-ounce bags. (Eight ounces of soy curls, when rehydrated, is equivalent to about 1¼ pounds of meat.)

Where to Buy Soy Curls

Few conventional American grocery stores carry soy curls, but many Asian grocers and high-end and health-oriented markets sell them, as do the usual online retailers like Amazon. Soy curls can also be purchased directly from Butler Foods.

An Easy Way to Start Using Soy Curls

If you haven’t used soy curls before, I recommend simply roasting or air-frying them and adding them to the plant-based dishes you already make, like stir-fries, curries, or burritos. Here’s how to do it.

Simple Roasted or Air-Fried Soy Curls Recipe

This recipe makes about 2 cups of roasted soy curls, enough for 3-4 servings

Ingredients

• 2 cups warm vegetable broth
• 1-2 Tbsp. low-sodium soy sauce or liquid aminos (optional)
• 2 cups dry soy curls (about 4 oz.)
• 2 Tbsp. desired sauce, such as barbecue, stir-fry, or peanut (optional)

Directions

1. Place warmed vegetable broth in a medium bowl. Add soy sauce or liquid aminos, if using. Add soy curls; let soak for at least 10 minutes.
2. After soaking, drain the broth off in a colander and press the curls against the side of the colander or squeeze them in a kitchen towel or paper towels. If you like, place them in a small bowl and coat with your desired sauce.
3. If using an oven: Preheat the oven to 400°F. Line a sheet pan with parchment paper or a silicone baking mat. Spread out the curls on the parchment and bake for 12 minutes, flipping them halfway through. They should be darker and denser when done, but not burned or tough. Add time if needed.
   If using an air fryer: Transfer the soy curls to an air fryer (line the air fryer with parchment paper, if desired) and distribute them evenly. Air-fry the soy curls at 400°F for 6 minutes, flipping or shaking them halfway through, until they are darker and denser. Add time if needed.

The post How to Cook Soy Curls, a Surprisingly Healthy Meat Alternative appeared first on Forks Over Knives.

Mirepoix is an especially good thing to know about and use in a whole-food, plant-based kitchen because it adds depth and complexity to recipes and magnifies flavors without animal products, oil, or salt. Read on for everything you need to know about the culinary wonder.

What Is Mirepoix?

The term “mirepoix” is said to have been coined by the chef of the Duke of Mirepoix (a town in Southwestern France) in the 18th century to describe a sauce made with finely diced aromatic vegetables. By the 19th century, “mirepoix” had evolved into a word to describe a specific trio of vegetables—onions, carrots, and celery—used to build a flavor foundation in French cuisine. That usage stuck, and today, mirepoix is culinary shorthand in English as well as French for the aromatic blend.

The vegetable ratio for a classic mirepoix is 2:1:1, two parts onions, one part carrots, and one part celery, so no one ingredient overwhelms another. The onions’ pungency plays off the sweet earthiness of the carrots, while celery adds a fragrant, grassy note, creating a delicious base that enhances all the other components in a savory recipe.

Other cuisines use similar aromatic medleys as flavor bases for dishes. There’s battuto (mirepoix plus garlic) in Italian cuisine; the Holy Trinity (equal parts onion, celery, and green bell pepper) in Cajun cooking; and sofrito (onions, peppers, garlic, tomatoes) in Spanish and Latin American cuisines.

Mirepoix Master Formula

You can buy mirepoix at the store (more on that below), but it’s also easy to prepare your own mix at home. Here’s how to make it.

Chop evenly: While you don’t have to chop the vegetables into perfect, tiny cubes the way chefs do, it’s important that all the components be cut the same size so that they cook evenly. Pulsing the veggies in a food processor is one way to do this.

Get the ratio right: You want 2 parts chopped onion, 1 part chopped carrot, and 1 part chopped celery (so if a recipe calls for 2 cups mirepoix, you need 1 cup chopped onion plus ½ cup each of chopped carrot and celery).

Storage: Prepped mirepoix will keep three to four days in the fridge in an airtight container. You can also freeze it in 1-cup portions for future use.

How to use mirepoix as a flavor base: The classic cooking technique calls for sweating the vegetables in oil over medium low heat so they soften and release their aromatic properties. For an oil-free approach, place all the ingredients in the pan, then cook over medium-low heat 4 to 6 minutes or until vegetables are softened, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.

Buying Prepared Mirepoix

Don’t feel like chopping? Pre-cut mirepoix is available both fresh and frozen in most supermarkets. Here’s what to look for.

Fresh mirepoix: Fresh mirepoix is usually sold in 2-cup tubs, which is typically enough for two recipes that serve four people. Always check the “Best before” date and give the tub a shake to make sure the ingredients are still loose and fresh, not sticky and damp or visibly dry.

Frozen mirepoix: Frozen mirepoix won’t have the same crisp snap as fresh, but it’s budget-friendly and convenient. Give the bag a quick squeeze to check that the small-cut veggies aren’t stuck together in an icy clump—a sign that they may have thawed and been re-frozen.

3 Freestyle Ways to Use Mirepoix

Want to taste the real flavor-boosting power of mirepoix? Try one of these easy hacks that take everyday ingredients to the next level.

Vegetable Broth

Add robust veggie flavor to store-bought broth by simmering 1 cup fresh or frozen mirepoix with 1 quart (4 cups) broth in a covered pan for 15 minutes. Strain and use broth as directed in recipes. Reserve the mirepoix veggies for use in another recipe.

Pasta Sauce

Jazz up store-bought pasta sauce: In a saucepan, stir 1 cup mirepoix into 2 cups prepared pasta sauce. Simmer, covered, 10 to 15 minutes or until vegetables are tender.

Grains

When cooking rice, quinoa, and other grains that cook for 10 minutes or more, add an equal amount of mirepoix to the pot at the start of cooking time. (So for 1 cup of grains, you would add 1 cup of mirepoix.)

Soups and Stews that Start with Mirepoix

These lusciously hearty dishes showcase just what prepared mirepoix can do as a flavor base.

• Potato-Kale Black-Eyed Pea Soup
• Black Bean Chili with Quick-Pickled Avocado
• Butternut Squash and Red Lentil Soup
• Coconut Curry Noodle Bowls with Mushrooms
• Trumpet Mushroom, White Bean, and Gnocchi Stew

To learn master whole-food, plant-based culinary techniques at home, check out Forks Over Knives Cooking Courses today!

The post Mirepoix 101: The Flavor-Boosting Trio Every Cook Should Know appeared first on Forks Over Knives.

• What Is Popcorn?
• Types of Popcorn
• Oil-Free Popcorn Methods
• Healthy Popcorn Topping Recipes

What Is Popcorn?

Popcorn is a type of corn with small kernels that have a hard hull, a high starch content, and just enough moisture to produce steam when the kernels are heated. That steam builds up pressure inside the hard husk until, at about 350˚F, the kernel explodes, breaking apart the hull and releasing popcorn’s fluffy, snowy white starch. The phenomenon isn’t unique to popcorn; many other whole grains will pop, including sorghum, buckwheat, quinoa, amaranth, and wild rice.

Popcorn offers a lot in the way of snack appeal. The whole grain has a low calorie density and contains 1 gram of fiber per 1 cup popped corn. Popcorn is also inexpensive—one of the reasons why movie theaters began serving it during the Great Depression. It’s also made in the USA. The United States is the global leader in popcorn production, accounting for nearly 50% of the world market.

Types of Popcorn

Ever wonder why some popcorn pops up extra fluffy and chewy, but other kernels have more texture and crunch? It’s all about variety. Here’s an overview of the most widely available options.

Butterfly Popcorn

Also called snowflake popcorn, butterfly popcorn is the most common popcorn variety. It gets its name from the butterfly wing shape of the popped kernels and has that classic, light and crispy popcorn crunch. The nooks and crannies of butterfly popcorn kernels hold onto seasonings, but their irregular shapes also make them more fragile and prone to “popcorn ears”—the industry term for the broken pieces of popcorn that end up at the bottom of a batch.

Mushroom Popcorn

With a dome-topped shape that resembles a mushroom cap, mushroom popcorn is firm and chewy with less of a kernel-y crunch. It’s often used for bagged popcorn products and caramel corn because it doesn’t fall apart when packed, transported, or stirred.

Hulless Popcorn

“Hulless” is a marketing term for small kernel popcorn varieties that have a lower husk-to-starch ratio when popped. The smaller husk bits are also more tender, meaning hulless popcorn is less likely to get stuck in your teeth.

White, Yellow, Blue, and Red Popcorn

Popcorn comes in different colors, all of which pop up fluffy and white. One thing to note is that these bright-hued specialty varieties often don’t pop as well in an air popper.

How to Make Oil-Free Popcorn

Popcorn needs just the right amount of steady, high heat to pop to perfection. The stovetop works for this when you’re cooking popcorn in oil, but for heart-healthy, low-fat popcorn—and easier cleanup—we recommend using a microwave or air popper. Here’s how to use each.

Microwave Popcorn

It’s hard to beat the microwave for speedy, low-mess cooking in the kitchen, and popcorn is no exception. You can brown bag it, by placing ⅓ cup kernels in a paper bag, folding the bag closed, then microwaving the popcorn for 2 to 4 minutes on high power until the kernels are popped. If you’re a regular popcorn maker, consider investing in a microwave-safe popper container. Forks Over Knives editor-in-chief Elizabeth Turner likes this glass popper from Ecolution. The size of a coffee carafe, it’s perfect for serving one or two people.

For the convenience of microwavable popcorn bags, we love Plantstrong Organic Popcorn, which is not only delicious but also free of salt and oil. The only ingredient is organic yellow popcorn.

The one thing to remember about microwave popcorn is that all microwaves are different and popping time can vary from model to model. To avoid burnt kernels, use your ears. After about 2 minutes in the microwave, once the initial burst of rapid-fire popping slows down, listen for slower individual pops at 2 to 3 second intervals. That’s when to stop the cooking. There may be a few unpopped kernels, but there won’t be any burnt popcorn.

Air-Popped Popcorn

For big batches, fewer unpopped kernels, and no burnt popcorn risk, consider investing in an air popper. The Presto Air Popper is reasonably priced and consistently gets good ratings from online reviewers. Pro tip: Preheat the machine before adding the popcorn kernels so they pop quickly and evenly.

Does Popcorn Go Bad?

Popcorn kernels are a dried cereal grain just like rice or quinoa, and they have a long shelf life. The kernels rarely go rancid, but they can lose moisture over time. This leads to smaller, harder popped corn and more unpopped kernels. When shopping, check the expiration date on the package and use popcorn kernels within six months of purchase.

Popped popcorn loses its crunch after a day but can be re-crisped by spreading it on a baking sheet and warming it in a 250°F oven for 5 to 10 minutes.

Seasoning Hacks for Fat-Free Popcorn

One of the down sides to oil-free popcorn is that seasonings often slide right off the kernels and end up at the bottom of the bowl. Try lightly spritzing just-popped kernels with a little vinegar or water so seasonings adhere to the surface without making the popcorn soggy. Or, add a little nutritional yeast powder to help bind add-ins to the kernels and give them extra flavor.

Light and Tasty Vegan Popcorn Toppers

Skip the salt and butter and make next-level popcorn with these easy, inventive recipes from Chef Darshana Thacker Wendel.

Chili-Lime

Drizzle 2 teaspoons lime juice over 4 cups air-popped popcorn; stir to coat. Toss with ½ to 1 teaspoon chili powder, 2 tablespoons coarsely chopped fresh cilantro, and 2 teaspoons lime zest.

Spicy Peanuts

Stir 2 teaspoons hot water and several drops hot sauce into 1 teaspoon natural-style peanut butter. Drizzle mixture over 4 cups air-popped popcorn, and stir with hands to coat.

Cocoa Loco

Finely chop 2 pitted dates, and toss with 2 cups air-popped popcorn. In a small mug whisk together 1 tablespoon pure maple syrup, 2 teaspoons unsweetened cocoa powder, and ½ teaspoon water; microwave mixture 10 to 15 seconds, until bubbling hot. Drizzle or spatter cocoa sauce over popcorn with a spoon. (Do not stir.)

Garlic and Chives

Drizzle 4 cups air-popped popcorn with 2 teaspoons malt or sherry vinegar; stir to coat. Toss with ½ teaspoon onion powder and ¼ teaspoon garlic powder (not granules), then toss with 1 tablespoon chopped fresh chives.

Pink Berry

Crush ¼ cup freeze-dried strawberries into a fine powder with a mortar and pestle or food processor; toss with 4 cups air-popped popcorn. Fold in ¼ cup whole freeze-dried strawberries.

Lemon Pepper and Peas

Sprinkle 4 cups air-popped popcorn with 1 to 2 teaspoons water. Add 1 tablespoon salt-free lemon-pepper seasoning and ½ cup freeze-dried peas; toss to coat.

The post How to Make Delicious, Healthy Popcorn Without Butter or Oil appeared first on Forks Over Knives.

Ready to try your hand at creating a Vietnamese-style hot pot? Here’s a step-by-step guide to hosting your own lẩu feast for four people, complete with easy recipes for a flavorful broth and dipping sauces, a list of vibrant add-ins, and more tips savoring this timeless dining tradition.

How to Make Vietnamese Hot Pot

1. Prepare the broth and dipping sauces: Follow our simple, flavorful recipes for Sweet and Sour Hot Pot Broth, Peanut Sesame Dipping Sauce, and Garlic Dipping Sauce.

2. To set the table for the hot pot experience, start by placing a large pot filled with the prepared broth in the center of the table on a portable burner or hot plate. (You can also use a rice cooker.) Arrange platters or bowls of prepped vegetables and other add-ins (see suggestions below) around the pot. Don’t forget two big spoons (one with holes, one without) for scooping out the ingredients and broth.

3. Each place setting should include a bowl, chopsticks, soup spoon, and two small bowls of dipping sauces. Additional plates can be provided for holding cooked ingredients.

4. Each person at the table chooses a handful of ingredients to add to the pot. Once added, cover the pot and simmer until the add-ins are cooked. (If using a rice cooker, switch to the Cook function and close the lid.) Keep in mind that different vegetables will require different cooking times: Greens and tofu take about 5 minutes to cook, while mushrooms and potatoes might take 10 minutes. Tip: The smaller an ingredient is chopped, the faster it will cook.

5. When add-ins are cooked through, someone (usually the chef) uses a slotted spoon or spider skimmer to transfer them to a clean plate. Diners then take some of the food to their own bowls to enjoy with dipping sauces. Diners can also ladle some broth from the hot pot into their bowls to accompany noodles.

6. More fresh ingredients are then added to the simmering pot, and the process is repeated until all the add-ins run out or everyone is full. When the broth starts to run low, you can add more water as needed.

All About Add-Ins

The add-ins—the ingredients you add to the pot to cook in the broth—are central to the hot pot experience. Feel free to get creative with your add-ins, but here are some suggestions to guide you.

Leafy Greens (Pick 1–2)

• 8 baby bok choy, trimmed and leaves separated
• 8 oz. Asian leafy greens, such as choi sum or Chinese water spinach, sliced
• 1 head napa cabbage, leaves separated and chopped into bite-size pieces

Root Veggies (Pick 1–2)

• 2 carrots, peeled and thinly sliced
• 1 lotus root, soaked in cold water 10 minutes then sliced into ¼ -inch-thick half-moons
• 3 potatoes, peeled and thinly sliced
• 1 taro root, peeled and thinly sliced

Mushrooms (2–2½ cups)

Aim for at least three fresh mushroom varieties, such as shiitake, king oyster, shimeji, wood ear, or enoki.

Proteins & Noodles (Pick 2–3)

• 1 lb. firm or extra-firm tofu, cut into cubes
• 1 sheet tofu skin
• 7 oz. fresh or frozen shelled edamame
• 6 oz. dry brown rice noodles, such as mai fun or pad Thai
• 6 oz. dry soba (buckwheat) noodles

Do’s and Don’ts

DO wait for the broth to start boiling before adding new ingredients.

DON’T dip your chopsticks and spoons directly into the shared pot. Instead, use the big spoons or dedicated chopsticks to scoop out ingredients.

DO take your time when eating and adding ingredients to the pot. Hot pot is meant to be a leisurely, communal experience.

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 A Beginner’s Guide to Vietnamese Hot Pot appeared first on Forks Over Knives.