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.

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 selection.

Fair Trade Baskets | From $26 at Serrv International

The Easter baskets from SERRV International make pretty keepsakes that are sturdy enough to use year-round and will last for many years to come. What’s more, your purchase helps support SERRV’s mission of working with small-scale artisans to fight global poverty.

U+Me Kids Gardening Set | $28 at Amazon

Skip the Easter basket and give kids this canvas bag filled with gardening tools. (There’s still room for candy, too.) The wood-handled trowel, rake, and spade are sturdy enough for real digging, so all you need are plants and seedlings to get going in the garden.

Cool Chicks (that are also warm + snuggly) | $30 at Warmies

You don’t have to be a kid to get a stuffed animal in an Easter basket. (But kids will love this chick, too.) Warmies makes weighted stuffed animals that can be chilled in the freezer to soothe bumps and bruises or warmed in the microwave for aches, pains, and all-around cuddly comfort.

The Qi Daily Ritual Set | $58 at The Qi

Introduce the flower lover in your life to the calming, holistic beauty of whole flower teas. This starter set from The Qi includes floral infusions for beauty, balance, and calm and a glass tea pot that lets you watch as the flowers infuse and open up into full bloom.

Jake the Milkless Easter Bunny | $10 at No Whey Foods

No Easter basket is complete without a chocolate bunny! This 100% vegan guy is naturally sweetened and made with dairy-free, oil-free chocolate. Check out No Whey Foods’ Milkless Surprise Eggs, as well, if you want to fill out your candy assortment.

Organic Elderflower Super Herb Tea | $15 at Republic Of Tea

Get a delicious taste of the elderflower trend—without all the alcohol of St-Germain liqueur or the sugar in a fizzy soft drink. Republic of Tea blends the dried flowers with green rooibos for a fresh herbal tea that tastes like the flowers of spring.

Cutie the Lamb | $35 at Fair Indigo

Organic cotton and child-safe dyes make this cutie pie the ideal springtime friend for infants and small children. Cutie the Lamb is made by a cooperative of clothing designers committed to producing sustainable apparel and ensuring their workers get living wages.

Smithsonian Handbook of Interesting Bird Nests and Eggs | $20 at the Smithsonian Store

Give the whole Easter egg theme a nature lover spin with this gorgeous Smithsonian book, released in late 2024. Your purchase helps support ​​the Smithsonian’s National Museum of Natural History, at a time when national museums need support more than ever.

Sloth Velvet Sleep Mask | $17 at Ten Thousand Villages

Sloths fall into the cute critter category, just like bunnies and chicks! And what better animal to have adorning a sleep mask than the drowsy, adorable creatures that have become an internet sensation? Sourced by Ten Thousand Villages, the home goods store that specializes in ethical, artisan-made items.

Smashminton Badminton Set | $8 at Amazon

Before there was pickleball, there was badminton! The play-anywhere racket game is a great excuse to get out on a sunny spring day. This set has wide rackets and large birdies so all ages can play.

Natural Rubber Flip Flops | $30 at Feelgoodz

Is it flip-flop season yet? Almost. These environmentally friendly natural rubber sandals for men and women come in luscious Easter egg colors and look great in a holiday basket.

Bee Kind Pollinator Flower Mix Seed Packets | $3 at Bentley Seeds

Tuck one of these colorful envelopes in a vegan Easter basket or slip a packet into Easter or Earth Day cards. The customized seed blend is designed to help feed bees and other pollinators. Added bonus: The automatically applied Earth Day code takes 50% off your purchase.

That’s It Organic Dark Chocolate Fig Truffles | $22 at Amazon

The ultimate gourmet truffles for whole-food, plant-based chocolate lovers, these decadent morsels are primarily sweetened with figs. Wrap each one in candy foil and they can even double as eggs for an Easter egg hunt.

Indian Collection Chocolate Truffles | $29 at Delysia Chocolatiers

Spice things up with a box of exquisite handmade chocolates infused with ginger, curry, and garam masala. Delysia Chocolatiers pride themselves on creating chocolates for everyone and every occasion and these creamy oil-free dark chocolate jewels fit the bill.

Bear Snacks Raspberry/Blueberry Fruit Minis | $13 at Walmart

Kids of all ages love these sweet, chewy berry-flavored disks. Try the “bearly” processed 100% fruit snacks as a dye-free, sugar-free alternative to jelly beans.

Crinkle Paper Basket Grass | $10 at Amazon

Crinkle-cut colored paper filler is an eco-friendly alternative to artificial Easter basket grass that’s reusable, recyclable and repurposeable. The vibrant green color would look good in a Christmas gift packet, as well.

Simply Chocolate Date Bars | $23 at Amazon

Round out the Easter candy options with these candy bar lookalikes that are sweetened with dates and made with just three other ingredients: dark chocolate, peanuts, and (a little) salt.

The post The Ultimate Vegan Easter Basket: Delicious Treats and Sustainable Gifts 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.

Your first thought when it comes to veganizing a recipe might be to reach for one of the many faux meats or cheeses that are on the market today. But if you’re looking to improve your health, we encourage you to steer clear of highly processed products and instead make a recipe vegan and healthy with simple substitutions for these common non-vegan ingredients. 

• Eggs
• Butter
• Milk
• Meat
• Cheese
• Buttermilk
• Gelatin
• Ice Cream
• Sauces and Condiments

Read on for our complete list of healthful vegan ingredient swaps.  

Eggs

Swapping out eggs for one of these vegan substitutes is a great way to reduce your cholesterol. Check out our guide to vegan egg substitutes here.

Egg-Free Breakfast

Looking for egg-free breakfast ideas? Check out our favorite plant-based breakfast recipes here.

Vegan Butter Substitutes

Vegan butters and margarines that you’ll find at the store are made with vegetable oils—which, despite popular misconceptions, are not good for you. Luckily, there are plenty of other options, whether you’re looking for something to cook with, add to batters and doughs, or simply slather on toast. 

For Topping Toast or Rolls

Homemade fruit compote, mashed avocado, nut butters, and bean purées like hummus make flavorful alternatives to butter or buttery spreads. Plus, these nondairy options are a lot more filling and nutritious than high-fat butter. For more ideas, see Beyond Butter: 8 Healthy Ways to Top Your Morning Toast. And for those times you want a buttery spread that’s great with dinner rolls, try our Creamy Corn Butter.

In Sauces

For luscious “buttery” sauces, these four tricks have got you (and your favorite foods) covered:

• Save and use cooking liquid. Save some of that liquid you strain off pasta, grains, beans, and vegetables. Adding pasta cooking water to pasta dishes is a time-honored tradition in Italy, where cooks use the starchy liquid to help sauces coat the pasta. The same technique works for other foods as well.
• Deglaze and serve pan juices. Add ½ to 1 cup water, broth, juice, or another liquid to “deglaze” a hot pan after sautéeing food. Once the liquid has stopped bubbling, you’ll have tasty pan juice to serve with your food.  
• Thicken with a starch. Add 1 tablespoon cornstarch or arrowroot powder for each cup of liquid to turn broths and cooking juices into silken sauces. Simply whisk the starch with 1 tablespoon cold water; then add to a simmering liquid to thicken. For a hearty gravy consistency, use up to 2 tablespoons cornstarch or arrowroot per cup of liquid. 
• Use aquafaba in pan juices and sauces. Aquafaba (the liquid from a can of chickpeas) has a similar viscosity to melted butter, so it’s great for making velvety sauces such as in our Buffalo Cauliflower Pita Pockets. 

For Cooking 

See our expert tips for cooking without oil or butter. 

Vegan Milk Alternatives

Plant-based milk options abound at grocery stores. When shopping, opt for unsweetened, plain varieties with short ingredient lists; they’re healthier, and their neutral flavor also makes them more versatile. (Vanilla may not be a flavor you want in your pizza crust!) Most plant-based milks are interchangeable in recipes, but here’s a quick rundown of recommendations from the FOK test kitchen:

Almond milk

Lower in fat than other nut milks (and soy milk), almond milk is a great all-purpose plant milk option. Just be sure not to boil it; almond milk can burn and separate when exposed to high direct heat. Want to make your own from scratch? Try our Sweet Vanilla Almond Milk recipe.

Other nut milks

Cashew, hazelnut, macadamia nut…and the list goes on. These nut-based milks get their creaminess from a higher fat content, which helps keep baked goods tender and sauces thick. Want to make your own from scratch? Try our Basic Nut Milk recipe! Note: Some nut milks, such as hazelnut, have distinctively nutty tastes.

Oat milk

Sweet, creamy, and mild, oat milk is a good choice for baked goods and sauces. Just be sure to choose a brand that doesn’t have added vegetable oil, or make your own. To do so, soak 1 cup oats in 3 cups cold water overnight. Blend until smooth, strain the liquid, then store in the refrigerator.

Rice milk

Sweet and almost flavorless, rice milk is higher in total sugars than other plant-based milks, but that’s fine as long as they aren’t added sugars, which you can determine by checking the Nutrition Facts label. It’s ideal for pizza crust and breads.

Soy milk

A nutritional profile that’s similar to low-fat cow’s milk makes soy milk an excellent substitute in most baked goods. For stovetop recipes, heat the soy milk just to the boiling point to keep it from curdling.

Vegan Yogurt

Try our simple recipe for healthy homemade vegan nut yogurt. It’s easier to make than you’d think!

Vegan Meat Substitutes

Highly processed vegan faux meats, such as Beyond Burger and Impossible Burger, may be better for animals and the environment, but they aren’t great when it comes to your health. Not to worry, though! There are so many delicious plant-based alternatives that offer meaty satisfaction—and we’ve got the easy recipes to go with them. 

Beans

All members of the legume family are packed with fiber, and they are the superstars of the meat substitute world. We’ve put together a handy guide on How to Use Beans for Meat in Any Recipe, which tells you ways to swap lentils for ground meat, use chickpeas in place of chicken, and more. And if you’re looking for full recipes, try: Lentil “Meatballs” with Marinara or Quick Chickpea Bolognese.

Tofu 

Creamy blocks of tofu have been used as meat substitutes in Asia for thousands of years because they can take on so many different flavors and textures. Crumbled, tofu can be used like ground meat. Cubed, it can be roasted or sautéed until firm and crispy. Pressed and/or frozen, it takes on a satisfyingly chewy consistency. And since tofu absorbs whatever flavors it’s paired with, you can use it as a beef, chicken, pork, seafood, or egg substitute. One thing to note is that tofu is relatively high in fat, so Forks Over Knives recommends eating in moderation. For more detailed instructions on how to use tofu as a meat substitute, get the full rundown in our guide Ingredient IQ: Tofu.

Tempeh

Made from fermented soybeans, blocks of tempeh have a hearty, chewy texture. Like tofu, tempeh soaks up flavors from marinades, sauces, and cooking liquids. Cubes and slices of tempeh can be sauteed, baked, roasted, steamed, or added to stews. Crumbled or chopped tempeh makes a tasty stand-in for ground meat in chili, burgers, and taco fillings. Because it is made from soybeans, tempeh is relatively high in fat so it’s best to enjoy it in moderation.

Veggies

From cauliflower steaks to carrot dogs and portobello burgers, veggies make for stunning centerpieces in traditionally meat-centric dishes. For maximum satisfaction, keep the veggies large and chunky. Check out the following ideas for inspiration.

• How to Make Veggie Steaks
• Carrot Dogs
• Grilled Portobello Mushrooms
• Lemon Dijon Whole Roasted Cauliflower

Vegan Cheese Alternatives

Cheese made from dairy is addictive, but kicking the habit is well worth the effort: The high saturated fat in most dairy cheese is associated with increased risk of heart disease, diabetes, and certain types of cancer. Vegan cheese may sound like a better option, but most brands are highly processed and/or loaded with oil and fat.  

The good news is, you don’t need either to get your cheesy fix. Many FOK recipes include smart substitutes that have all yeasty, tangy flavor of dairy cheese.  Here are a few of our favorites—and what they’re good for.

• Nutritional Yeast: Great as a grated cheese/parmesan alternative, for sprinkling over pastas or popcorn, or mixing into sauces and dressings.
• No-Cheese Sauce: Delicious as a dip or sandwich spread.
• Vegan Cheesy Sauce and 5 Ways to Use It: Use as a hot cheese sauce for potatoes, veggies, nachos, and pasta.
• Vegan Cheese Fondue: Enjoy it as a party entrée or fun family meal.

More Cheesy Recipes to Try

• Crispy Potato Vegan Cheese Sticks
• Super Stove-Top Mac and Cheese
• Healthy, Delicious Vegan Mac and Cheese Recipes

How to Make Vegan Buttermilk

Many batters and doughs rely on the acid in buttermilk to help activate leavening agents (baking powder and baking soda) and tenderize the final product. Whipping up a plant-based version is as easy as  pouring 1 tablespoon lemon juice or vinegar into a 1-cup measuring cup, then stirring in enough plant milk to make 1 cup. Let stand 5 minutes to allow the mixture to curdle, then use according to recipe directions. 

The Best Vegan Gelatin Substitute

Agar powder is a natural gelling agent made from red seaweed, and it can generally be substituted for gelatin in equal amounts. Here’s a simple recipe for panna cotta that demonstrates how to use agar in place of gelatin.

Panna Cotta

In a medium saucepan, combine 3 cups unsweetened, unflavored plant-based milk and 2 to 3 tablespoons pure maple syrup. Bring mixture just to a simmer over medium heat, then reduce heat to low and whisk in 1 teaspoon agar powder, 1 teaspoon pure vanilla extract, and ¼ teaspoon almond extract. Cook over low heat 3 minutes to dissolve the agar, whisking constantly. (Don’t let the liquid boil.) Strain the mixture into ramekins, and chill 8 hours. Unmold, and serve with fresh fruit.

More Tasty Recipes Thickened with Agar

• Low-Fat Homemade Nut Yogurt
• Mini Peach Tarts
• Creamy Corn Butter
• Peanut Butter Chocolate Marble Pudding

How to Make Vegan Ice Cream

With some peeled, ripe bananas in the freezer, you can get a healthy vegan ice cream fix anytime you get a craving for the icy treat. Check out our Ultimate Guide to Nice Cream for instructions. 

Our favorite nice cream recipes

• Vanilla Bean Banana Ice Cream
• Strawberry-Chocolate Ice Cream
• Mango Ice Cream

More Vegan Sauce and Condiment Alternatives

Don’t let non-vegan sauces and condiments in recipe lists throw a wrench in your dinner plans! Here are a few non-vegan condiments that pop up often in recipes–along with their plant-based alternatives. 

Fish Sauce Substitute

Fish sauce isn’t really about the fish; it’s about adding a umami element that takes a dish to the next flavor level. It can simply be omitted from the recipe, or it can be replaced by soaking liquid from dried mushrooms. Simply place dried mushrooms in a bowl and cover with very hot water for 10 minutes. Drain, and use the liquid in place of fish sauce. Reserve rehydrated mushrooms for another use. Note: Extra soaking liquid will keep in the fridge up to a week and can also be frozen.

Whipped Cream

Whipped cream is less about the cream and more about the decadently foamy texture. Get the same consistency using aquafaba (the liquid from a can of chickpeas), beaten with a sweetener and some cream of tartar using our easy recipe. 

Sour Cream

Love the tangy lusciousness of sour cream on a baked potato or in a hearty casserole? Make your own in just five minutes with our three-ingredient recipe. 

Mayonnaise

For a quick vegan mayo, blend ¾ cup silken tofu with 1 teaspoon vinegar or lemon juice and ½ teaspoon Dijon mustard. The mixture will keep 3 to 5 days in the fridge.

Pesto

This traditionally basil-based sauce doesn’t need cheese or oil to be absolutely delicious. And it doesn’t need basil, either! Here are a few of our plant-based takes on the sauce/spread/dressing.

• Basil Pesto
• Spicy Cilantro Pesto
• Broccoli Pasta Salad with Red Pepper Pesto

Interested in learning more plant-based cooking hacks? Check out the Forks Cooking Course!

The post How to Make Any Recipe Vegan (and Healthy) 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.

IN-SEASON VEGETABLES

• Arugula
• Artichokes
• Asparagus 
• Beets
• Carrots
• Fava beans 
• Fresh herbs
• Kale, collards, mustard, and turnip greens
• Kohlrabi
• Lettuce
• Morels
• New potatoes
• Nettles
• Peas, sugar snap peas, and pea shoots
• Radishes
• Ramps/wild garlic
• Spring onions/green onions
• Spinach
• Swiss chard

IN-SEASON FRUITS

• Grapefruit
• Lemons
• Mangoes
• Pineapple
• Rhubarb
• Strawberries

SPRING VEGETABLES

The following vegetables are in season during the spring. 

ARUGULA

The peppery salad green is especially good when paired with springtime vegetables, as it is in our Mediterranean Shaved Asparagus Salad.

Selection Choose bags, boxes, or bunches of leaves that show no signs of browning, wilting, dampness, or spoilage.  

Storage Store arugula in the fridge, but protect it from cold temperatures by placing it in a paper or mesh bag. Wilted arugula can be refreshed by soaking it 15 minutes in a bowl of cold water. 

ARTICHOKES

The spiky globes we eat are the buds of a perennial thistle that are harvested before they bloom, first in the spring, then again in the fall. Steamed, whole artichokes make healthy, elegant starters, and they’re delicious paired with a bowl of soup as a light supper. Learn more about artichokes and get recipe ideas in our guide Ingredient IQ: Artichokes.

Selection Choose artichokes with thick leaves that cling tightly to the head and “squeak” when rubbed. A little browning on the leaf tips is OK, but avoid artichokes with brown stripes, spots, and droopy leaves.

Storage Artichokes are actually the flowers of a thistle plant, and like most flowers they like cool, humid conditions. Store in the crisper drawer or in a sealed container in the fridge for three to five days.

ASPARAGUS

The springtime bounty of tender asparagus spears extends through early summer. Shave asparagus into ribbons for an elegant salad or coat and roast spears for a tasty snack.

Selection Select bright green spears with tight heads that don’t look limp or soggy. Asparagus size is a matter of preference: Choose thick spears for roasting and thinner spears for quick steaming. Check the tips and ends. Ultra-fresh asparagus tips will have a slightly purplish hue. Ends that look pale or woody will be fibrous and tough.

Storage Store spears like a bouquet of flowers. Trim asparagus ends, then place ends-down in a large jar of water in the fridge for up to three days.

BEETS

Give beets a chance: One of the sweetest vegetables around, beets make an excellent addition to salads and are especially delicious when roasted. Learn more about the vibrant veggies, including recipes to try, in our guide to beets.

Selection Select small to medium beets. (Larger beets will be more fibrous and less sweet.) They should be plump and firm, with smooth, undamaged skin. Check any greens attached. They should look perky. Limp, wilted greens have already started tapping the attached beets for moisture.

Storage Cut away greens and taproots, as these will pull away moisture. Store in the fridge crisper up to two weeks.

CARROTS

Carrots grow best in the cool temperatures of spring and fall. Spring carrots are especially sought-after for their sweetness. The tapered vegetables can do almost anything: dips, cakes, soups, salads, and even hot dogs. Check out our roundup of carrot recipes for all of the above.

Selection There should be no signs of wrinkling or molding. Check any greens attached. They should look perky. Limp, wilted greens have already started tapping the carrot for moisture.

Storage Remove tops or leaves, and store in the fridge crisper up to two weeks.

FAVA BEANS

Spring is the only season you’ll find fresh fava beans, also called broad beans, so jump on the occasion to enjoy the large, oval legumes that have a pea-like flavor and a creamy texture.

Selection Look for plump, firm, moist pods with no signs of browning. Smaller fava beans are tender enough to eat raw; larger beans will need to be peeled, but they will hold their shape better when cooked.

Storage Refrigerate whole pods of fava beans for up to a week. Hulled beans can be frozen raw for future use.

FRESH HERBS

Spring’s the time when a wide variety of fresh herbs start showing up at farmers markets, and also the season when standards like parsley and cilantro are at their tender, fragrant best. Check out our guide to pairing fresh herbs and produce for some winning combos. 

Selection When buying fresh herbs, select bright green bunches with thin, tender stems and no signs of yellowing or browning. Check the stem bottoms. They should be bright and firm, not brown and gooey.

Storage Store like a bouquet for five to seven days in a jar or vase filled with water on the counter or in the fridge (except basil, which gets brown in the fridge). Change the water regularly.

KALE, COLLARDS, MUSTARD, AND TURNIP GREENS 

The cool temperatures of spring keep bitter greens tender and sweet. April, May, and June are also prime season for baby versions of these leafy greens. Check out our individual guides to collard greens and kale for more tips and tricks.

Selection Look for lush, full leaves that aren’t wilted or yellowing. Test for tenderness by rubbing a leaf between your fingers; if it feels tough or fibrous, it probably will be, even after cooking. These greens are fairly interchangeable in recipes, so if the greens called for in a recipe don’t look great in the store, feel free to make a substitution.

Storage Stem, wash, and dry greens when you bring them home, then store them wrapped in dry paper towels or in a lidded container for three to five days. Wilted greens can be re-plumped with a 15-minute soak in a bowl of cold water.

KOHLRABI

This bulbous member of the cabbage family is a cool-weather crop that’s grown and harvested in spring and fall. Sliced, or grated, kohlrabi adds sweet crunch to salads. 

Selection Choose firm, small bulbs with vibrant greens attached. Avoid kohlrabi that looks dry or shows signs of cracking. Peel before using and reserve the leaves, which can be prepared like other greens. 

Storage Place kohlrabi in a paper bag, and refrigerate for up to seven days.

LETTUCE

Lettuce is available all year round, but it peaks in spring and early summer. Follow the general shopping and storage tips here, or check out our comprehensive guide to lettuce for the scoop on different varieties and how to choose and use them.

Selection Select greens that look crisp, dry, and ruffly with no browning, yellowing, or wilting leaves. Check for symmetrical heads that haven’t had outer leaves trimmed away. The cut stem end should look dry with only a little browning.

Storage Store whole in a large mesh or paper bag in the crisper drawer for up to three days. Washed and dried leaves will keep for up to three days in the fridge. Remove any wilting or browning leaves.

MORELS

Honeycomb-capped morels are a gourmet delicacy and have a short season from March to May. They can be used in or added to cooked mushroom recipes (do not eat them raw) to impart an intense, earthy taste. To fully experience their flavor, try them in simple dishes like a Mushroom and Green Pea Risotto. Learn more about morels and other flavorful fungi in our comprehensive guide to mushrooms.

Selection Choose plump morels with moist, firm stems. The darker the color, the deeper the flavor. Avoid any that look damp or slimy—they will spoil quickly.

Storage Place unwashed morels in a breathable (mesh or paper) bag and store in the fridge for 1 to 2 days.

NEW POTATOES

New potatoes are harvested in spring when their skin is paper thin and their flesh is firm and flavorful. Try them in potato salad, and check out our guide to new potatoes for a deep dive.

Selection Select firm, smooth-skinned potatoes that don’t show signs of sprouting, cuts, or black spots. If you plan to cook potatoes in batches, look for same-size tubers that will cook in the same amount of time. 

Storage Store at room temperature in a cool, dark cupboard or drawer for up to three months. Refrigeration can affect potatoes’ color, flavor, and texture by causing their starches to convert to sugars.

NETTLES

Stinging nettles have a deep, sweet, spinach-y flavor when cooked. You can learn everything you need to know about this wild edible from FOK contributor Sharon Palmer, MSFS, RDN. 

Selection Look for bunches of bright green leaves with tender stems and no blooms. Wear kitchen gloves when handling and rinsing. Heat exposure (e.g., boiling, blanching, sautéing) removes the sting.

Storage Transfer nettles to a paper or fabric bag (not mesh—their prickly hairs will catch your skin!), and store in the fridge for up to 3 days. Blanched nettles can also be frozen like spinach. 

PEAS, SUGAR SNAP PEAS, AND PEA SHOOTS

Peas are a simple way to bring subtle sweetness to casseroles and pasta dishes, but did you know they can also be blended into delicious sandwich spreads and even hummus? Sugar snap peas add a bit of crunch to grain-and-veggie bowls or creamy pasta dishes. Young, tender pea shoots are a sweet springtime addition to salads and stir-fries. 

Selection Select firm, full, small- to medium-size pods that are a uniform bright green. Check the tips: Just-picked pods will have ends that are green and look fresh, not brown or dry. If buying shelled peas at the farmers market, ask when they were shelled. Once out of their pods, peas’ natural sugars quickly turn to starch, which can make them mealy. 

Storage Store peas and sugar snap peas in a breathable (mesh or paper) bag in the fridge crisper drawer to allow humidity to circulate without trapping moisture. Shell or stem just before eating.

RADISHES

Spring radishes aren’t just red; they come in a rainbow of varieties with names such as watermelon and purple plum. Their piquant crunch works well in salads, salsas, and sandwich toppings. Radishes can also be braised or roasted like turnips and potatoes. Enjoy them with other root veggies in Linguine with Root Vegetable Ribbons.

Selection Look for medium-size, vibrantly hued radishes with no cracks (a sign they’ve been in storage too long) or indications of spoilage. 

Storage Place in a breathable (mesh or paper) bag in the fridge crisper drawer to allow humidity to circulate without trapping moisture. Save any greens; they can be cooked like kale or spinach. 

RAMPS/WILD GARLIC

Get these wild members of the allium family while you can. The leaves and bulbs can be switched in for green onions and used like any other fresh herb. Try substituting ramps for basil to make a springtime pesto.

Selection Choose bunches of full, bright green leaves with or without bulbs.  

Storage Wrap in damp paper towels and place in a resealable container. Use quickly as these wild edibles do not keep long.

SPRING ONIONS/GREEN ONIONS/SCALLIONS

The fresh, mild flavor of young onions is essential to salsas and Asian dishes like a Crispy Tofu and Veggie Stir Fry. Green onions and scallions are two names for the same, pencil-thin vegetable. Spring onions have white or red bulbs that are wonderful roasted or grilled whole. 

Selection Choose onions that look firm with lots of green. The tips should be pale white, with no browning. 

Storage Wrap in a damp paper towel, and place in a resealable container for optimum freshness for up to a week.

SPINACH

Is there anything you can’t make with spinach? The tender, leafy green makes its way into smoothie bowls, salads, and heartier entrees such as our Spinach-Apricot Salad with Spiced Lentils. It’s an essential part of our Dairy-Free Spinach and Artichoke Dip. It even makes a great pizza topping.

Selection Opt for baby spinach in raw recipes, and large, dark green mature leaves for cooked dishes. 

Storage Place unwashed spinach leaves in a resealable plastic container lined with paper towels to prevent moisture from accumulating. Refrigerate up to five days. 

SWISS CHARD

Summer may be Swiss chard’s banner season, but it’s harvested throughout the year and not only tolerates cold temperatures well but can taste even better when grown in the cold. Chards’ sturdy, curled leaves make it great for stuffing with tasty fillings, as in our Millet-Stuffed Chard Rolls. For more tips and recipes, check out our guide to Swiss chard.

Selection Choose bunches or bags of leaves that are deep green and show no signs of yellowing. Check the stems: thick stems indicate firmer leaves that are better for cooked recipes, like a Lentil, Chard, and Sweet Potato Curry. The ribs and the leaves of chard can both be eaten, but it helps to separate them before cooking, because the ribs will need more time in the pan. Tender-stemmed young leaves are best used raw in salads and grain bowls. 

Storage Loosely wrap unwashed in a paper towel, and store in a resealable bag or container in the refrigerator for up to five days. Wilted leaves can be refreshed by soaking them for 15 minutes in a large bowl of cold water. Or you can just cook them; wilting won’t affect the flavor.  

WATERCRESS

The pungent, sharp flavor of watercress is similar to arugula, but the leaves and stems have more crunch. Wild watercress can be especially peppery and may need to be cooked. 

Selection Watercress is usually sold in bunches or hydroponically grown clusters with the roots still attached. Hydroponic watercress will be milder and more tender than the dark green bunches. Avoid watercress that looks wilted or has started to yellow.

Storage Loosely wrap unwashed in a paper towel, and store in a resealable bag or container in the refrigerator for up to five days. Wilted leaves can be refreshed by soaking them for 15 minutes in a large bowl of cold water.

SPRING FRUITS

The following fruits are in season in spring. 

GRAPEFRUIT

Though predominantly associated with winter, you can continue to find lush, juicy grapefruit well into the spring months, offering a burst of color before the first warm-weather fruits arrive. Grapefruit makes a wonderful addition to salads and grain dishes such as our Freekeh Tabbouleh with Grapefruit. Check out our guide to grapefruit for even more tips!

Selection Choose white or yellow grapefruits for more tart flavor, red for more sweetness. Pink varieties fall somewhere between the two. Perfectly ripened grapefruit has slightly flattened sides and a healthy sheen on its skin. The fruit should feel heavy in your hand. 

Storage Keep one or two grapefruits in a fruit bowl at room temperature to be eaten right away. For longer storage, place in the fridge for up to two months. 

LEMONS

Eureka and Lisbon lemons are the common types you’ll find in spring and year-round, though they may not be labeled as such. All lemons are interchangeable in recipes. 

Selection Choose lemons that feel heavy (a sign of juiciness) and show no signs of molding or browning. Most lemons are harvested green, then ripen to yellow, so a greenish hue may just mean that the lemons have not been artificially ripened. When using lemon zest, opt for organic lemons to avoid exposure to pesticide residues.  

Storage Store lemons on the counter for up to a week and in the refrigerator for up to a month. Whole lemons are easier to juice at room temperature. (Another trick is to warm them in a microwave for 10 seconds.) To make the most of peak-season lemon flavor and specialty varieties, freeze lemon juice and zest for future use.

MANGOES

Mangoes can be found year-round, but the widest selection of varieties is available during the spring months. They blend up into sweet, thick purées that can be turned into luscious desserts like Mango-Lime Tart and Easy Vegan Mango Ice Cream. For more info on different types of mangoes, check out our complete guide.

Selection Avoid over-ripe fruit that feels soft and/or has lots of freckles or large black spots on the skin. Unripe mangoes will ripen at room temperature, like avocados.

Storage Store at room temperature until fully ripe; then transfer to the fridge for up to 5 days. 

PINEAPPLE

Pineapples can be tasty year-round thanks to imports from growing regions around the globe, but peak season stretches from March to July. Get to know the tropical fruit’s savory side with BBQ Cauliflower and Pineapple Pizza, Pineapple Teriyaki Burgers, or any of our favorite pineapple recipes.

Selection Take a whiff of the pineapple stem; it will smell sweet and fragrant when the fruit is ripe. Other ripeness signs include a yellow-gold color around the eyes and at the base. 

Storage Avoid refrigerating whole pineapples until they are very ripe. Cut pineapple should be kept in the fridge.

RHUBARB

The tart, celery-like stalks of the “pie plant” pair beautifully with apples, berries, and other sweet, juicy fruits. Velvety-soft cooked rhubarb is luscious in Strawberry-Rhubarb Oatmeal. You can also finely dice rhubarb and add it to salads for a surprising hit of tart flavor. Learn more in our guide to rhubarb.

Selection Pick small- to medium-size stalks that are reddish pink; larger stalks may be stringy. 

Storage Remove and discard the leaves (which contain high amounts of oxalic acid and are poisonous), then store the stalks like celery in the crisper drawer. Freeze raw, chopped rhubarb for future use. 

STRAWBERRIES

Sensational on their own, sweet, perfectly ripe strawberries dress up any recipe. Scatter a few into a salad, blend them into a colorful gazpacho, or simply pile them on top of puddings and parfaits. For a deeper dive on the springtime jewels, including recipes to try, check out our comprehensive guide to strawberries. 

Selection Select vibrant, evenly colored berries that show no signs of softening. Small hairs on the berries indicate extra freshness: These get brushed away with long storage and repeated handling. Check bottoms of containers for “weeping” juice—a sign that some berries may be crushed or starting to mold.

Storage Store strawberries uncovered in the fridge for up to three days. Wash only when ready to eat. Water rinses away delicate berries’ protective coating, and moisture speeds molding.

The post In-Season Produce: Your Guide to Spring Vegetables and Fruits 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.

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

For more inspiration, check out these tasty ideas:

• Easy Gluten-Free Risotto
• Wild Mushroom and Asparagus Risotto
• Lots-of-Vegetables Risotto
• Or check out our full roundup of risotto recipes.

The post Steel-Cut Oat Risotto with Leeks and Artichokes appeared first on Forks Over Knives.

• Tarragon Grapefruit Dressing
• Smashed Garlic and Herb Dressing
• Classic Vegan Ranch
• Spicy Peanut Dressing
• Guide to Oil-Free Vinaigrettes
• More Salad Dressing Recipes

Tarragon Grapefruit Dressing

Scoop the flesh from half of a grapefruit (as if you were eating it for breakfast) into a mini food processor. Add 1 tablespoon almond flour. Process until smooth. Stir in 1 teaspoon dried tarragon and ⅛ teaspoon freshly ground black pepper. Store in the refrigerator up to 1 week. Makes ½ cup.

Smashed Garlic and Herb Dressing

With a large mortar and pestle, mash 1 cup fresh basil, cilantro, parsley, and/or mint; the white parts of 4 scallions; and 1 peeled garlic clove until the scallions and garlic are fully crushed. (If you don’t have a mortar and pestle, you can also do this on a cutting board using the base of a sturdy jar.) Add 2 tablespoons lemon juice and mash until a coarse paste forms. Season with sea salt. Use immediately. Makes ½ cup.

Classic Vegan Ranch

In a blender combine one 15-oz. can no-salt-added cannellini beans, undrained; 2 tablespoons white vinegar; 1 tablespoon white miso paste; and ¼ cup water. Blend until smooth. Strain through a fine-mesh sieve; discard solids. Stir in 1 tablespoon each dried chives, parsley, and dill; 1 tablespoon onion powder; and 1 teaspoon garlic powder. Let stand 30 minutes to allow flavors to develop. Store in the refrigerator up to 3 days. Makes 1 cup.

Spicy Peanut Dressing

In a bowl stir together ¼ cup creamy peanut butter, 1 teaspoon minced garlic, and 1 teaspoon grated fresh ginger. Add ⅓ cup boiling water and stir with a fork until smooth. Stir in 1½ teaspoons lime juice and ¼ teaspoon sambal oelek chile paste. Store in the refrigerator up to 1 week. Makes ½ cup.

Oil-Free Vinaigrettes

The classic recipe for a vinaigrette is pretty simple: one part vinegar to two or three parts oil. So, what do you do when you want to make the savory salad dressing without all that oil?

To start, you have to understand the role that the oil plays in a vinaigrette. First, the oil tames the tang of the vinegar, which would be too sharp if used on its own for a salad. Oil also coats salad ingredients better than vinegar (which is about 95 percent water). It also helps suspend flavorings in the dressing so that they’re evenly distributed throughout a salad.

Replacing Oil in Vinaigrettes

There are lots of taming/coating/sticking options other than oil that can be used to make vinaigrettes. A spoonful of nutritional yeast mellows a 2-Minute Oil-Free Balsamic Dressing. A touch of maple syrup helps emulsify sauces like our Classic Dijon Dressing. Fruit purées, such as the applesauce in our Magical Applesauce Vinaigrette and the strawberry dressing in our Spring Strawberry Salad, add complexity to their flavor profiles. And fruit juice can be used as a luscious, oil-free base in tangy salad sauces.

One of the easiest ways to replace oil in a vinaigrette is to switch it out for a mixture of water and seeds: specifically, chia, hemp, or ground flaxseeds. Commonly used as egg replacers in vegan baking, these three seeds create a thickened “slurry” when mixed with water. The result is a neutral-tasting liquid that holds other ingredients in suspension—and can be used in a basic vinaigrette that has less than 1 gram of fat per serving.

Basic Oil-Free Vinaigrette

Whisk together 1 teaspoon hemp hearts, chia seeds, or flaxseed meal and 3 tablespoons warm water in a small cup or bowl. Let mixture stand for 5 to 10 minutes to thicken. Whisk in ½ to 1 teaspoon mustard (preferably Dijon); then whisk in 1 to 2 tablespoons vinegar. Season with salt and pepper to taste, if desired. Makes ¼ cup.

Balsamic Vinaigrette

In a small bowl stir together ¼ cup hot water and 1 tablespoon flaxseed meal; let stand 15 minutes. Stir in 1½ teaspoon Dijon mustard, then add 1½ tablespoon balsamic vinegar. Store in the refrigerator up to 2 weeks. Makes ½ cup.

10 Oil-Free Vinaigrette Variations

Anything goes when it comes to seasoning a basic vinaigrette: Salt, pepper, and mustard are classic additions, and then there are infinite variations to be made with herbs, spices, aromatics, and flavorful condiments. (Because sodium counts can mount quickly, be conservative with the salt grinder, and remember that condiments such as miso, soy sauce, tamari, and prepared mustard already contain salt.) Here are a few flavorings to try.

1. Use a variety of vinegars. Cider vinegar is a good all-around choice with its mellow tang and hint of fruit. Balsamic vinegar is a salad favorite with its robust flavor and natural sweetness. Distilled and rice vinegars have a clean, crisp taste, while wine vinegars (red, white, sherry, champagne) are more full-bodied—like the vintages they are made from.
2. Replace the mustard with miso, wasabi, horseradish, tahini, or a nut or seed butter.
3. Substitute lemon or lime juice for the vinegar.
4. Use fruit or vegetable juice in place of the water.
5. Stir in 1 small clove of minced garlic or 1 tablespoon finely chopped shallot or onion.
6. Blend in 1 to 2 teaspoons chopped fresh herbs (parsley, basil, cilantro, sage, and chives are all good choices).
7. Flavor with ½ to 1 teaspoon dried herbs (oregano, thyme, marjoram, or rosemary, for example).
8. Season with ¼ to ½ teaspoon ground spices (cumin, cardamom, paprika, chili powder…raid your spice drawer!).
9. Add a dash of hot sauce, low-sodium soy sauce, or tamari.
10. Sweeten with ½ to 1 teaspoon pure maple or rice syrup or a fruit purée.

More Salad Dressing Recipes

Looking for more inspiration? Check out our roundup of some more favorite oil-free salad dressing recipes (all vegan)!

The post How to Make Salad Dressing Without Oil appeared first on Forks Over Knives.