But not all WFPB experts agree that it’s necessary to avoid oil to reap the benefits of the diet. We also recognize that a strict no-oil stance can deter newcomers from adopting or even trying a healthy plant-based lifestyle. Our mission is to help people embrace a diet rich in whole plant-based foods—whether or not that includes small amounts of oil.

What Are Forks Flex Recipes?

To keep in step with that mission, we are introducing Forks Flex Recipes into our recipe collection. Like all FOK recipes, every Forks Flex Recipe is built around whole or minimally processed plant-based ingredients. The difference is that a Forks Flex Recipe will include a modest amount of optional oil, usually extra-virgin olive oil. The choice is yours: Exercise the oil option, or leave it out. The oil-free version will be lighter, but both versions will be vegan and cholesterol-free, with nutritionally conservative levels of fat and sodium.

What Is Forks Over Knives’ Current Guidance on Added Oils in the Diet?

The guiding principle of the WFPB diet is a focus on whole (or minimally processed) plant-based foods. Oil is not a health food and not essential to a healthy diet. For people with heart disease or major risk factors such as hypertension, high LDL cholesterol, diabetes, or obesity, avoiding or minimizing added oil is beneficial. For others, research suggests a small amount of extra-virgin olive oil or other vegetable oil is unlikely to be harmful. That being said, oils remain the world’s most calorie-dense foods, so replacing them with whole foods is always a win.

The post Introducing Forks Flex Recipes: Why Some Forks Over Knives Recipes Now Include Optional Oil appeared first on Forks Over Knives.

Editor’s Note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our product picks.

Kitchenaid Artisan Stand Mixer 3.5 Quart | $380 $250 at Amazon

If you’re into baking, the candy-color KitchenAid stand mixer is probably on your wish list. We like the Artisan line, which blends pro-level power with home kitchen convenience. Prime Day is offering a 34% discount on several colors, including two reds, white, silver, matte black, and the aqua-toned “Ice” shown here.

Wildone Stainless Steel Measuring Cups & Magnetic Spoons | $23 $19 At Amazon

Dishwasher-safe stainless steel won’t crack or get bent out of shape like plastic measuring cups and spoons. These have metric equivalents marked on all the handles. The spoons have two sides for each measure: a classic round shape measure and an oblong measure that helps when you’re dipping into smaller spice jars. Best of all, the spoons are magnetized in the center so they nest neatly together.

Ninja SP101 8-in-1 Digital Air Fryer Convection Oven | $220 $130 at Amazon

Ninja’s simplest oven-style air fryer is a convection oven, air fryer, and toaster oven all in one. It’s roomy enough to accommodate a 13-inch pizza, 9 slices of toast, or a sheet pan meal. It comes with a 13-inch square sheet pan and air-frying basket.

Braun 4-In-1 Immersion Hand Blend | $100 $80 at Amazon

While it doesn’t do everything a standing blender can do, a good immersion blender can create velvety soups directly in the pot. This 350-watt hand blender is ideal for achieving a creamy consistency thanks to its sharp stainless steel blade, and the detachable head is easy to clean. This set comes with a whisk attachment, a food processor bowl with a chopper blade and a dough blade, plus a beaker for small-batch blending. It’s a mini blender, food processor, and hand mixer in one.

Dowan 6-oz. Porcelain White Ramekins with Lids (6-Pack) | $22 $18 at Amazon

Six ounces is just the right size for single-serving desserts—hot or cold. Simple and elegant, these restaurant-quality ramekins can safely go in the oven (up to 500°F), microwave, freezer, and dishwasher. (But hand wash the lids and keep them out of the oven and microwave.)

Vitamix 5200 | $500 $399 at Amazon

With its tall pitcher, powerful 1,200-watt motor, and simple functionality, the original Vitamix model stands the test of time. Fancier models sell for hundreds more, but for nearly a decade, the reviewers at The Wirecutter have ranked this classic workhorse the best blender of them all.

Instant Pot Duo Plus 6-QT. 7-in-1 Multi Cooker | $100 $65 at Amazon

A combination pressure cooker, slow cooker, rice cooker, and more, the Instant Pot is a dream for batch-cooking dried beans and rice, slow-cooking soups and stews, and much more. It dramatically speeds up cooking tasks you’d usually do on a stovetop, helping keep the kitchen cool on warm days. And for oil-free cooking, one underappreciated feature of this handy appliance is the tight-sealing lid that holds in moisture so food won’t stick or burn. If you’re new to the world of multicookers, check out our Instant Pot guide.

Silpat Half-Sheet Silicone Baking Mat | $29 $16 at Amazon

Silicone sheet pan liners aren’t just for baking: They can turn any sheet pan into a nonstick roaster for savory foods, as well. The fiberglass mesh built into Silpat mats promotes even heat distribution and makes it stronger than silicone-only liners. Not to mention, the flexible material rolls up into a small tube shape for easy storage.

OXO Silicone Pressure Cooker Steamer Accessory | $19 $17 AT AMAZON

Get perfectly cooked vegetables while locking in all their nutrients when you use this nifty silicone steamer basket. The versatile design works well in stovetop saucepans, microwaves, and multicookers, and the extra-long handles make it easy to lift and lower without spilling food. Made from flexible silicone, it’s dishwasher-safe and won’t scratch nonstick pan coatings.

THE ORIGINAL MAGIC BULLET | $50 $38 AT AMAZON

Small but mighty, the Magic Bullet is a great starter blender for students or newbie cooks setting up their first kitchen. For more experienced cooks, this 11-piece set is a nice option when you want to whip up a smoothie, salad dressing, or small-batch sauce and don’t want to drag out the big blender. It’s easy to bring to the office, and we know quite a few people who travel with it.

KITCHEN AID K400 BLENDER WITH TAMPER | $300 $210 AT AMAZON

If you want a high-speed blender but aren’t up for a Vitamix splurge, here’s another model extolled by experts in our FOK blender guide. The Kitchen Aid K400 is a 1,200-watt high-speed blender with sleek countertop appeal, with many of the color options Kitchen Aid is known for.

Ninja Blender Duo with Auto IQ | $179 $130 at Amazon

Here’s another budget-friendly high-powered blender that experts recommended in the FOK Blender Guide. Powered by a 1,200-watt motor, it comes with handy presets for smoothies, crushed ice, and nutrient extraction, plus a set of 18-oz., 24-oz., and 32-oz. go cups so you can take your smoothies on the go.

Zojirushi Neuro Fuzzy Rice Cooker | $243 $189 at Amazon

If you want perfectly cooked rice every time, a countertop rice cooker is a smart investment, and Zojirushi makes some of the best. The Neuro Fuzzy’s built-in software monitors water and rice levels and adjusts cook times for perfect results—even if your measurements are less than perfect. A nonstick inner pan makes for easy serving and cleanup, and the extended keep-warm function ensures you have ready-to-eat rice whenever you need it.

Cuisinart Push Chopper | $25 $23 at Amazon

This stainless steel chopper makes quick work of all those little chopping jobs, creating perfectly minced garlic, diced onions and shallots, and chopped nuts and herbs in a matter of seconds. The enclosed base means you don’t need to break out the cutting board, and the dishwasher-safe parts are easy to clean. 

The post Prime Day 2024 Kitchen Deals for Healthy Home Cooks appeared first on Forks Over Knives.

With their large size and ultra-pliable texture, plump, candy-like Medjool dates are ideal for stuffing. You can also use Deglet Noor, a smaller, less sweet variety, but you’ll need to use about twice as many dates.

Nut Butter-Pomegranate Stuffed Dates

Ingredients

• 12 large Medjool dates
• ¼ cup no-sugar-added chunky or smooth nut butter (such as peanut, almond, or cashew)
• ¼ cup pomegranate arils

Instructions

1. Cut a slit in the side of each date. Pop out the pits, and gently open dates for stuffing.
2. In a small bowl stir together nut butter and pomegranate arils.
3. Spoon mixture into dates.

Chutney-Walnut Stuffed Dates

Ingredients

• 12 large Medjool dates
• ¼ cup purchased mango chutney
• ¼ cup chopped toasted walnuts

Instructions

1. Cut a slit in the side of each date. Pop out the pits, and gently open dates for stuffing.
2. In a small bowl stir together chutney and walnuts. Spoon into dates. (Alternatively, stir 12 toasted walnut halves into ¼ cup mango chutney and stuff coated walnut halves into dates.)

Zesty Almond Stuffed Dates

Ingredients

• 12 large Medjool dates
• ⅓ cup chopped toasted almonds
• 2 tablespoons lime juice to coat
• 1½ teaspoons chile-lime seasoning, such as Tajín

Instructions

1. Cut a slit in the side of each date. Pop out the pits, and gently open dates for stuffing.
2. In a small bowl stir together almonds and lime juice to coat. Drain lime juice. Sprinkle almonds with chile-lime seasoning. Spoon into dates.

Berry-Pistachio Stuffed Dates

Ingredients

• 12 large Medjool dates
• 24 whole fresh blackberries or large red raspberries
• ¼ cup finely chopped pistachios

Instructions

1. Cut a slit in the side of each date. Pop out the pits, and gently open dates for stuffing.
2. Dip whole berries (halve them if large) in pistachios.
3. Stuff berries into dates.

Pecan-Orange Stuffed Dates

Ingredients

• 14 large Medjool dates
• ⅓ cup chopped toasted pecans
• 1 teaspoon orange zest
• ¼ teaspoon Aleppo pepper

Instructions

1. Cut a slit in the side of each date. Pop out the pits. Finely chop 2 of the dates. Gently open the remaining 12 dates for stuffing.
2. In a bowl stir together chopped dates, pecans, orange zest, and Aleppo pepper. Spoon into whole dates.

The post Healthy Indulgence: 5 Deliciously Simple Stuffed Date Recipes appeared first on Forks Over Knives.

How to Thicken a Soup with Mashed Potatoes

Stir in ¼ to ⅓ cup mashed potato per 1 cup soup or stew. Simmer over low heat for 5 minutes, then adjust mashed potato amount to achieve the desired consistency.

How to Thicken a Soup with Whole Wheat Couscous

Couscous is ideal for thickening soups and stews because it cooks quickly, releasing starch as it plumps. Choose tiny Moroccan-style couscous for the subtlest thickening effect. Use larger pearl couscous (aka Israeli couscous) to add a more luscious, subtly chewy element to the final dish. Measure 1 tablespoon dry couscous per 2 cups soup or stew. Stir the couscous into the simmering pot, cover, and let cook 10 to 15 minutes, until very soft. (No blending necessary.) 

How to Thicken a Soup with Pureed Beans or Hummus

Blend 1½ cups cooked beans, lentils, or chickpeas with ½ cup water or broth until completely smooth. Add 2 tablespoons bean puree per 1 cup soup or stew, then stir until fully incorporated. Simmer 1 to 2 minutes, until flavors meld. If you don’t feel like opening a can or blending beans, you can swap in prepared hummus instead. 

How to Thicken a Soup with Ground Chia Seeds

Blend chia seeds to a powder in a coffee or spice grinder. Stir in 1 tablespoon chia seeds per 1 cup liquid, then let stand 2 to 3 minutes to allow the gel to activate and thicken the recipe.

How to Thicken a Soup with Whole Grain Croutons

Top a soup or stew with croutons or toasted bread cubes, then let stand 2 to 3 minutes so the bread bits soak up the extra liquid.

Soup & Stew Recipes We Love

Need some recipe inspiration? Check out our collections of soup and stew recipes to find a crave-worthy meal to make tonight:

• 19 Super Comforting Vegan Noodle Soup Recipes
• 30 Winter Soups and Stews to Warm You up from the Inside Out (All Vegan!)
• 12 Cozy Curry Dishes From Around the World
• 30 Nourishing Vegan Fall Soup Recipes

The post Beyond Roux: 5 Healthy Ways to Thicken Soups and Stews appeared first on Forks Over Knives.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our product picks.

Ninja Foodi Smoothie Bowl Maker | $120

This 1200-watt powerhouse is perfect for making plant-based sauces, spreads, smoothies, and soups. In addition to manual blending, the easy-to-clean base comes programmed with four preset functions: smoothies, extractions, bowls, and spread. This set comes with two blender cups and one bowl that all feature drip-proof lids so you can easily take your creations on the go. 

“The Ninja Smoothie Bowl Maker is perfect for a one-person household. I use it for everything from almond butter, to nice cream, to cashew-based sauces, to making my own almond flour. Its small size makes smaller batches super easy but it still has the power of a big blender!” —Regina B.

ONCE FOR ALL Safe Mandoline Food Slicer | $43

Never worry about cutting your fingers again with this versatile mandoline that can thinly slice, dice, and julienne to create perfectly uniform ingredients. A manual hand pump works the blade as you press veggies through a chute using a beveled tamper, ensuring your precious hands stay far from any sharp parts. The standing design is collapsable for easy storage and the stainless steel blade is easy to clean between uses?

“I love this mandoline for helping me prep veggies ahead on Sundays. You can change the setting to slide and dice, and I appreciate the safety features on this model, including the push top.” —Jessica M.

Instant Pot | From $80

One of the most loved meal-prep tools of all time, the Instant Pot is clutch for anyone who batch-cooks dry beans, soups, and stews, and more. Simply load up your ingredients, select the right setting, and press a button to get a delicious meal without all the elbow grease. Beyond pressure cooking, this multicooker can bake cakes, steam veggies, slow-simmer soups, cook rice, and more. 

“On Batch Cook Sundays I like to have three going at once!”—Patti P.

Zojirushi Neuro Fuzzy Rice Cooker | $215

If you want perfectly cooked brown rice every time you make a curry or a stir-fry, this rice cooker is worth the price tag. The Neuro Fuzzy’s built-in software monitors water and rice levels and adjusts cook times for perfect results—even if your measurements are less than perfect. The cooker holds a capacity of 5½-cup (shown) and 10-cup capacity and features a nonstick inner pan that makes for easy serving and cleanup. The digital menu allows you to select different cooking times based on the type of rice you’re using, and the extended keep-warm function ensures you have ready-to-eat rice whenever you need it. 

“It’s one of my most used appliances. I’ve had it for about 10 years and use it 2–3 times a week.”—Caresse S.

All-Clad D3 Stainless Everyday 10 Piece Pots and Pans Set | $650 for 10 pieces

If you’re ready to upgrade to the Cadillac of stainless Steel cookware, now is the time. Normally upwards of $1,400, All-Clad’s sleek 10-piece set is more than 50% off right now. Cook up a storm with 8.5-inch and 10.5-inch skillets, 1.5-quart and 3-quart saucepans with lids, a 3-quart sauté pan with lid, and a 6-quart stockpot. The contoured handles are easy to grip, drip-free pouring rims eliminate spillage, and they’re all oven-safe up to 600℉. 

“I use the medium saucepan for making oatmeal and whole grains like bulgur, rice, farro, etc. The large saucepan is great for making chilis, soups, and stews, while the large skillet is ideal for making all kinds of dishes. It’s easy to water sauté in these pans and they are well-made in the USA!”—Cammy N.

Pyrex 3 Cup Rectangular Glass Storage Dishes with Cover | $28 for set of 4

Store all of your perfectly portioned meals in these durable glass Pyrex containers to make weekday dinners super simple. The sturdy glass is nonporous, which means it won’t absorb odors or stains, and the tightly stealing lids are BPA-free. Featuring microwave-, oven-, and freezer-safe tempered glass, these stackable containers are great for storing leftovers so you have a tasty meal ready to go on nights when you don’t have time to cook. 

“I love the Pyrex containers for leftovers and food prepping! They create easy cleanup and can even be warmed [sans lids] in the oven.”—Shannon D.

Veggetti Spiral Vegetable Slicer | $11

This handy meal prep tool creates perfect curly-cue produce in a matter of minutes. Zucchini, squash, carrots, cucumbers, and potatoes can all fit inside the hourglass-shaped spiralizer and turned into wavy noodles with a simple twist of the wrist. The dual stainless-steel blades can create either thick or thin noodles, allowing you to have more control over the finished product. 

”The spiralizer is a simple handheld one but it does the job great as well as not taking up a lot of kitchen space.”— Shannon D.

Braun 4-in-1 Immersion Hand Blender | $90

While it doesn’t do everything a standing blender can do, a good immersion blender is ideal for creating velvety smooth soups directly in the pot—no messy transferring required! This powerful 350-watt hand blender is ideal for achieving a creamy consistency thanks to its super sharp stainless steel blade. The ergonomic handle is easy to maneuver, and the detachable head is easy to clean. Not to mention, this set comes with a whisk attachment, a food processor bowl, a masher, and a beaker for small-batch blending. It’s a mini blender, food processor, and hand mixer in one.

“I use this mainly on soups, but it’s also great for mashing potatoes or beans!”—Shannon D.

Oxo Salad Spinner | $30

Clean and dry leafy greens like a pro with this simple and effective salad spinner. The non-slip base is great for gripping even the sleekest countertops, and the built-in brake button ensures total control. Plus, the basket doubles as a colander, the outer bowl is attractive enough to serve a salad in, and the pump can locks down to the lowest position for compact storage.

“It’s the only salad spinner I’ve owned that works.”—Donna S.

Tofuture Tofu Press | $24

Gone are the days of stacking a pile of cookbooks on top of your tofu to press out the moisture! This nifty professional press, which is BPA-free and dishwasher-safe, does all the work for you. Simply sandwich your tofu block between the two green panels, give it a squeeze, and empty out the water collected in the bottom tray. 

“I love this tofu press. I bought two so I can always have one rotating in.”—Angie H.

Cuisinart Push Chopper | $25

Get perfectly minced garlic, chopped nuts, mashed herbs, and sliced veggies in a matter of seconds with this sleek stainless steel push chopper. The enclosed base means you don’t need to break out the cutting board, and the dishwasher safe parts are easy to clean. Plus, pumping the push blade is a great way to get out some pent-up aggression in the kitchen! This is a great tool for batch-chopping aromatics that will be used in multiple recipes throughout the week. 

“Small enough to be convenient and very easy to clean. The rotating blade works well to quickly chop or mince items. I always use it for onions and garlic, though it also works well for nuts, peppers, or any other small job.”—Liz C.

Dexas Rainbow Flex Mats Cutting Boards  | $20 for set of 8

Every plant-based meal prepper needs a good set of cutting boards, and these non-slip mats are just right for chopping veggies. At 11×8 inches, these thin boards smaller than most, so you can pull out as many as you need for a prep session, and they take up less space in the cupboard and dishwasher. The nonporous BPA-free surface is designed to keep knife blades sharp and can easily bend to funnel ingredients straight into a pan. Plus, the eye-catching colors will bring some added cheer into your kitchen decor. 

“I typically prefer natural materials, but for a cutting board I find a lightweight, flexible mat perfect for storage, bending, and pouring over pot, and easy to clean.”—Tonya U.

High Speed Blender | Varying prices

High-speed blenders were recommended by nearly every Forks Meal Planner user, which means this is a must-have item in your plant-based kitchen. Blenders run the gamut in terms of size and price, so it’s important to find one that matches your cooking needs and budget. Check out our high-speed blender guide to take a look at our top picks and figure out which one is right for your kitchen. 

Forks Meal Planner is FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. Sign up today for a free two-week trial—no credit card required! To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Experienced Meal Preppers Share Their Must-Have Kitchen Tools appeared first on Forks Over Knives.

Click below to jump to a specific recipe, and check out our tips for rolling up a wrap like a pro:

• Spicy Spinach Breakfast Burrito
• Holiday Leftovers Wrap
• Scrambled Tofu Burrito
• Kimchi Breakfast Burrito
• Lentil Breakfast Sausage Roll-Up
• Cauliflower Rancheros Burrito
• Chunky Chickpea Wrap
• Sweet Potato Berry Breakfast Wrap
• Spinach and Mushroom Roll-Up
• How to Roll Like a Pro

Spicy Spinach Breakfast Burrito

Sauté ½ cup chopped shallot in 1 tablespoon water until tender. Add 5 oz. frozen spinach, ¼ cup frozen corn kernels, and several drops of hot sauce. Cover and cook for 7 to 8 minutes. Roll in a 10-inch whole grain tortilla with ¼ cup cooked kidney beans and 2 tablespoons of prepared mango salsa.

Holiday Leftovers Wrap

Stir 2 tablespoons of prepared salsa into ½ cup mashed butternut squash or sweet potato. Roll in a 10-inch whole grain tortilla with ¼ cup cooked wild rice, ¼ cup chopped cooked Brussels sprouts (or other greens), and 1 tablespoon dried cranberries (or cranberry sauce!).

Scrambled Tofu Burrito 

In a microwave-safe bowl, mash ¼ cup firm silken tofu with ¼ teaspoon onion powder, ¼ teaspoon garlic powder, and a pinch of ground turmeric. Microwave 2 minutes, then spread tofu mixture in a line along the bottom third of an 8-inch whole grain tortilla. Top with 2 tablespoons of prepared salsa and 2 tablespoons cooked or canned (rinsed and drained) black beans. 

Kimchi Breakfast Burrito

Mash ½ cup drained, firm tofu with 2 tablespoons chopped scallion, 1 teaspoon soy sauce, ¼ teaspoon grated fresh ginger, and a shake of garlic powder. Roll in a 10-inch whole grain tortilla with ½ cup broccoli slaw, 4 pear slices, 1 tablespoon chopped peanuts, and 1 tablespoon kimchi.

Lentil Breakfast Sausage Roll-Up

In a saucepan combine ¾ cup cooked lentils, ¼ cup water, 1 teaspoon rubbed fresh sage, ½ teaspoon dried marjoram, and a pinch crushed red pepper; bring to simmering and cook, covered, 10 minutes. Spoon lentil mixture along the bottom third of an 8-inch whole grain tortilla. Top with roasted squash or other roasted vegetables. 

Cauliflower Rancheros Burrito

Combine ¾ cup small cauliflower florets, ½ cup diced tomato, ¼ cup sliced onion, and 1 teaspoon chili powder in a medium saucepan. Cook over medium-low 15 minutes or until the cauliflower is tender. Roll in an 8-inch whole grain tortilla with ¼ cup cooked brown rice and 3 tablespoons of prepared salsa.

Chunky Chickpea Wrap

Mash ½ cup cooked chickpeas with 1 tablespoon chopped scallion, 1 tablespoon chopped fresh cilantro, and 1 teaspoon lime juice. Roll in a 10-inch whole grain tortilla with ¼ cup grated carrot, ¼ cup diced avocado, and 2 tablespoons of prepared salsa. 

Sweet Potato Berry Breakfast Wrap

In a small bowl stir together ½ cup mashed sweet potato, ⅛ teaspoon ground cinnamon, ⅛ teaspoon ground ginger, ⅛ teaspoon ground nutmeg, and a pinch ground cloves. Microwave 1 minute. Let cool slightly, then spread mixture on an 8-inch whole grain tortilla. Top with ½ cup mixed berries. 

Spinach and Mushroom Roll-Up

In a skillet combine 2 cups quartered button mushrooms, ¼ cup sliced onion, and 3 tablespoons water; cook, covered, over medium 10 minutes or until mushrooms are tender. Arrange ⅓ cup baby spinach leaves in the center of an 8-inch whole grain tortilla; top with 3 thin tomato slices and mushroom mixture. Sprinkle with nutritional yeast. 

How to Roll Like a Pro

Do your wraps and burritos always seem to fall apart? Here are some tips for keeping things tidy. 

1. After softening and warming the tortilla in a dry skillet over medium heat, spread any smooth toppings (if using) over the entire tortilla, leaving a 1½-inch border.

2. Pile solid toppings on bottom half of tortilla, leaving a 2- to 3-inch fold-over flap area at the bottom.

3. Fold in tortilla sides and hold them in place with fingers.

4. Fold bottom flap up to secure folded-in sides.

5. Roll it up and enjoy!

The post 9 Vegan Breakfast Burritos and Wraps to Kickstart Your Day appeared first on Forks Over Knives.

• Fresh-to-Dried Herb Conversion Chart
• How Drying Shifts Flavors
• How Much Garlic Powder Equals 1 Clove?
• How Much Onion Powder Equals 1 Onion?

Fresh-to-Dried Herb Conversion Chart

Rule of Thumb: Dried Herbs First, Fresh Herbs Last

An easy rule to remember when cooking with herbs: dried first, fresh last. Dried herbs should go into recipes right from the start. This allows heat, acid, and moisture to activate their aromatic oils.

Fresh herbs should be reserved till the last minute so they retain their fragrance and flavors and don’t turn bitter as they cook. Freeze-dried herbs, easily recognizable with their bright, fresh-like color, should be used like fresh.

How Drying Shifts Flavors

When herbs are dried, their texture changes and their aromatic properties either become more or less concentrated. Here’s a quick rundown of the taste transformations.

Hardy Herbs

(Thyme, oregano, rosemary, marjoram, lavender, savory)

Fresh: Pungent and aromatic with woodsy and citrus notes and a hint of bitterness

Dried: Less bitter; more subtle and robust

Leafy Herbs

(Basil, mint, sage, tarragon)

Fresh: Super-fragrant, distinctive, and grassy

Dried: Earthier and milder. Basil and mint have hints of oregano, while sage and tarragon have hints of anise

Tender Herbs

(Cilantro, dill, parsley, chervil)

Fresh: Vibrant, green, and crisp yet mild

Dried: Milder and slightly bitter if used in large quantities

How Much Garlic Powder Equals 1 Clove?

Use ¼ teaspoon garlic powder or ½ teaspoon granulated garlic in place of 1 clove. See the chart above for more information.

How Much Onion Powder Equals 1 Onion?

A tablespoon of onion powder is equivalent to 1 onion. See the chart above for more information.

The post How to Substitute Dried Herbs for Fresh in Any Recipe (Plus: Onion and Garlic Conversions) appeared first on Forks Over Knives.

What Is Umami?

Umami (pronounced “oo-MAH-me”) is a Japanese word that means the essence of deliciousness, delicious taste, or savoriness, depending on the translation. The term is used in English (and many other languages) to describe a rich, savory, lingering taste sensation that comes from certain foods.

In the early 21st century, umami—or savory, as it’s sometimes called in English—joined bitter, sour, salty, and sweet as one of the core tastes. While bitter, sour, salty, and sweet are easy to distinguish, umami can be hard to define, though it’s sometimes described as meaty, brothy, rich, or salty.

How Umami Was Discovered

Why do some foods just taste better than others? That was the question Japanese chemist Kikunae Ikeda asked himself in 1907 when he was eating a bowl of soup that was especially delicious. He traced the difference to the kombu (dried kelp) used in the broth and ultimately to the high concentration of glutamates in the kombu. Ikeda coined the term umami to describe the distinctly different taste sensation caused by glutamates. He then went on to study other foods to confirm his theory. Research into umami continued and, in 2002, scientists identified umami taste receptors on the tongue, making umami officially the fifth taste.

Umami, Glutamates, and MSG

Just as sweet and salty are our taste perceptions of sugar and salt, umami is the taste perception of glutamate, an amino acid found in most foods. Unless you are highly sensitive to glutamate or have severe food allergies, naturally occurring glutamates and the umami they trigger are a good thing. They help balance and heighten other flavors and can literally make a dish mouthwateringly good: Umami has been shown to stimulate the production of saliva.

Many people confuse umami and glutamates with monosodium glutamate (MSG). MSG is a food additive made by isolating and extracting glutamates to make a flavor-enhancing powder. Because it is pure glutamate, MSG stimulates umami sensations and heightens taste perceptions, which is why it is widely used in prepared foods. But you don’t need MSG to add umami to dishes; the naturally occurring glutamates in certain foods will also do the trick.

Why Umami Is Important in WFPB Cooking

Umami-rich ingredients don’t just taste especially delicious; they can be used to adjust and enhance what you’re cooking. Umami is especially clutch in whole-food, plant-based cooking for a few reasons. For one, it can lend a savory, meaty flavor without the meat. It can also provide a well-seasoned sensation without the addition of salt. And it can help distribute and balance the other tastes in a recipe without the use of fat.

10 Foods Naturally High in Umami

A range of plant-based foods are high in glutamate, the amino acid that triggers the umami sensation, and some might surprise you. Once you know where to find umami, you’ll be able to recognize it, familiarize yourself with its taste, and seek out recipes that maximize its potential.

Tomatoes

Fresh, canned, roasted, or sun-dried, tomatoes top the plant-based umami charts. Roasted and sun-dried tomatoes have the highest concentrations.

Mushrooms

Shiitakes clock in with the highest umami factor among mushrooms, but all mushrooms, especially dried, have flavor-enhancing benefits.

Peas

Surprised to learn that subtle-flavored sweet peas are actually umami powerhouses? So were we! Now we know why they’re an essential component of fried rice.

Fresh Corn

Sweet, juicy fresh corn also boasts an impressive umami factor, which helps round out other flavors in dishes.

Nuts

Amino acids including glutamate are the building blocks of protein, and protein-packed nuts are an excellent source of umami.

Sea Vegetables

Seaweed is where umami research first began, and all types of sea vegetables (except wakame) are high in glutamates.

Miso

Miso paste delivers a one-two punch of savoriness: Soybeans are rich in glutamate to begin with, and the fermentation process that they undergo for miso further amps up their umami factor.

Soy Sauce and Tamari

Like miso, soy sauce and its wheat-free sister seasoning, tamari, are fermented soy products. Both are salty, yeasty, and loaded with umami.

Nutritional Yeast

The drying process used to make flakes of nutty, cheesy nutritional yeast breaks down yeast proteins into amino acids, including glutamic acid (glutamate).

Garlic

All types of garlic—including fresh, roasted, and black garlic—get a lingering deliciousness from umami.

Recipes to Try

Foods with umami are the ultimate secret ingredients in healthy plant-based recipes. Here’s a sampling of umami-forward WFPB recipes to try.

• 10-Minute Sage and Mushroom Tartine
• Vegan Miso Soup with Noodles and Tofu
• Creamy Brussels Sprouts With Sun Dried Tomatoes
• Grilled Chinese Eggplant with Spiced Vinegar Sauce
• Vegan Sisig
• Roasted Celeriac Steaks with Mushrooms and Sweet Potato Mash
• White Bean Fettuccine Alfredo with Peas and Sun-Dried Tomatoes
• Rice Vermicelli Bowls with Bok Choy and Adzuki Beans
• Sweet and Sour Vegetable Soup

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

The post What Is Umami? The 10 Best Plant-Based Sources appeared first on Forks Over Knives.

Whether you want something crunchy and savory as a soup topper, a velvety sauce to spoon over nachos, or a flavor-enhancer for roasted veggies, these mouthwatering recipes will take your vegan cooking skills to the next level.

Cheesy Nut Crumbles

10 minutes | Makes 1 cup

A crunchy, umami-rich topper, these vegan cheesy crumbles are perfect for lightly garnishing soups, stews, salads, and pastas.

Ingredients

• 2 tablespoons nutritional yeast
• 2 teaspoons salt-free garlic and herb seasoning, such as Mrs. Dash
• 1 teaspoon reduced-sodium soy sauce
• 1 cup roasted unsalted hazelnuts, coarsely chopped

Instructions

1. In a medium microwave-safe bowl combine nutritional yeast, garlic and herb seasoning, soy sauce, and 2½ tablespoons water. Stir into a thick paste. Stir in hazelnuts. Microwave on high 3 minutes or until nuts feel dry, stirring once or twice. Cool completely. Store in an airtight container up to 7 days.

Velvety Cheese Sauce

45 minutes | Makes 2 cups

Try this rich vegan cheese sauce over baked tortilla chips or steamed veggies, or use as a base for mac and cheese. For a deeper cheddary hue, add a pinch of ground turmeric to the sauce before blending.

Ingredients

• 1 cup grated peeled potato
• ¾ cup unsweetened, unflavored plant milk
• ¼ cup grated onion
• 2 tablespoons chopped raw cashews
• 1 small clove garlic, minced
• 2 teaspoons dry mustard
• ½ cup nutritional yeast
• 2 tablespoons cornstarch
• 2 tablespoons malt vinegar
• Sea salt, to taste
• Freshly ground black pepper, to taste

Instructions

1. In a medium saucepan combine the first six ingredients (through mustard) and ¾ cup water. Bring to boiling; reduce heat. Cover and simmer 30 minutes. Add nutritional yeast. Use an immersion blender to blend until smooth.

2. Heat sauce over medium 3 to 4 minutes or until thickened, stirring constantly. Stir in cornstarch and vinegar; season with salt and pepper. Store in an airtight container in the refrigerator up to 3 days.

Parmesan Sprinkles

5 minutes | Makes 1 cup

Add aged cheese-like flavor to casseroles, pastas, and roasted veggies with this homemade vegan parmesan topping.

Ingredients

• 6 whole grain crispbreads, such as Wasa, broken into pieces
• ⅓ cup nutritional yeast
• 1 teaspoon onion powder
• ½ teaspoon garlic powder
• ⅛ teaspoon sea salt
• 2 teaspoons apple cider vinegar

Instructions

1. In a food processor combine the first five ingredients (through salt); pulse into fine sprinkles. Add vinegar; pulse to combine. Store in an airtight container in the refrigerator up to 5 days.

More Vegan Cheese Recipes

Looking for more healthy vegan cheese recipes? Check out these tasty ideas.

• Vegan Queso Sauce
• Butternut Vegan Cheddar Cheese with Chives
• Vegan Potato “Cheese” Sauce
• Vegan Cheesy Sauce (Plus 5 Ways to Use It)
• Crispy Potato Vegan Cheese Sticks
• Vegan Cheese Fondue

The post Ditch Processed Vegan Cheese for These 3 Homemade Vegan Cheesy Toppings appeared first on Forks Over Knives.

1. Sharpen Your Knives

Cutting onions with a dull blade crushes the onion flesh before it cuts it, causing the cells to produce more LF. Keep your blades sharp to prevent excess LF from spritzing your workspace.

2. Chill 30 Minutes Before Chopping

Cold temperatures slow down onions’ volatile sulfur compounds, so they won’t reach your eyes as quickly—or at all. Don’t store your onions in the fridge, though. Cold temperatures and moisture soften onions’ flesh and make it more susceptible to mold.

3. Wear Goggles

If you’re highly sensitive to onions’ irritant properties, this is the route to go. Goggles seal off your eyes from tear-inducing molecules released when an onion is cut. You can buy specialty onion goggles, but a pair of swimming or safety goggles works as well.

4. Ventilate Your Work Area

Turn on an exhaust fan, open a nearby window, or take the onions (and a cutting board) outside. The circulating air whisks away airborne irritants before they reach your tear ducts.

5. Keep The Root End Intact

This is good advice in general because the root end holds an onion’s layers in place while you slice or chop. The root of an onion also contains the highest concentration of LF and other sulfur compounds, making it the most potent part of the onion to slice. Learn more in our Knife Skills for Beginners Guide.

Now that you’re confident in your slicing and dicing technique, try one of these yummy onion recipes to showcase your new skills:

• Provençal Stuffed Onions with Lentils, Quinoa, and Kale
• Chickpea and Baby Beet Salad with Pickled Red Onions
• Braised Cipollini Onions with Spring Pea Puree
• Vegan French Onion Dip
• Mediterranean Style Pita Pizzas with Quick-Pickled Onions

The post How to Cut Onions Without Crying (Really!) appeared first on Forks Over Knives.