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.

What Are Dates?

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

Are Dates Dried Fruits?

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

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

Date Nutrition

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

Medjool, Deglet Noor, and More Varieties

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

Medjool

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

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

Deglet Noor

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

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

Zahidi

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

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

Barhi

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

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

Halawi

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

Best for: Stuffed dates, date paste and date syrup

Ajwa

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

Best for: Snacking and stuffing

Thoory

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

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

Shopping Tips

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

How Long Do Dates Last?

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

Storage

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

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

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

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

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

Tasty Ways to Use Dates

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

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

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

How to Tell a New Potato From a Small Potato

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

How to Choose the Best New Potatoes

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

Other Small Spuds

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

How to Cook ’em Like a Pro

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

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

Recipe: Smashed New Potatoes With Garlic and Chives

55 minutes | Makes 4 cups

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

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

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

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

How to Prep Soy Curls

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

Using Soy Curls in Healthy Plant-Based Dishes

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

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

Shopping for Soy Curls

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

Where to Buy Soy Curls

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

An Easy Way to Start Using Soy Curls

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

Simple Roasted or Air-Fried Soy Curls Recipe

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

Ingredients

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

Directions

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

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

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

What Is Mirepoix?

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

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

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

Mirepoix Master Formula

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

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

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

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

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

Buying Prepared Mirepoix

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

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

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

3 Freestyle Ways to Use Mirepoix

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

Vegetable Broth

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

Pasta Sauce

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

Grains

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

Soups and Stews that Start with Mirepoix

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

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

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

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

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

What Is Popcorn?

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

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

Types of Popcorn

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

Butterfly Popcorn

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

Mushroom Popcorn

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

Hulless Popcorn

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

White, Yellow, Blue, and Red Popcorn

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

How to Make Oil-Free Popcorn

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

Microwave Popcorn

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

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

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

Air-Popped Popcorn

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

Does Popcorn Go Bad?

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

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

Seasoning Hacks for Fat-Free Popcorn

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

Light and Tasty Vegan Popcorn Toppers

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

Chili-Lime

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

Spicy Peanuts

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

Cocoa Loco

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

Garlic and Chives

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

Pink Berry

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

Lemon Pepper and Peas

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

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

Vanilla Extract

Made by macerating whole vanilla beans in an alcohol or glycerin solution, pure vanilla extract is infused with pure vanilla flavor. “Packaging is very important,” cautions MacAller. “Look for dark glass bottles; plastic containers won’t protect the liquid from light and heat. They can also leach unwanted chemicals into the extract over time.”

MacAller also recommends buying double-strength vanilla when you can get it. “It’s the best value because it still has all the nuances and flavor of vanilla extract, but you only need half the amount.”

Vanilla Bean Paste

A little more processed, vanilla paste is made by blending vanilla seeds with xanthan gum so they are suspended in a clear gel that can be used exactly like vanilla extract. The paste is often mixed with vanilla extract and sugar to boost flavor, so MacAller advises seeking out “the cleanest paste you can find, with low or no added sugar or alcohol.”

Vanilla Bean Powder

Slow-dried whole vanilla pods are finely milled to make pure vanilla powder, an additive-free form of vanilla that is as easy to use as a 1:1 substitute for pure vanilla extract. “Vanilla powder is also great as a garnish and for use in recipes where you don’t want added liquid,” says MacAller.

Pods/Beans

Whole vanilla beans should be plump, shiny, and supple; avoid those that look dry or brittle. “And if you see beans that are dusted in white powder, those are the ones you want!” MacAller advises. “That powder is pure vanillin, the naturally occurring compound that is the strongest of the 250 aromatic compounds that make up vanilla. It’s the essence of vanilla flavor.” When using whole beans, wait until just before using to scrape the seeds from the pod. Simply slit the bean open lengthwise, and use a paring knife to scrape the interior seeds from the pod.

How Long Does Vanilla Extract Last?

“When you take good care of your vanilla and store it properly, it will last for years and years,” MacAller says. Vanilla extract, paste, powder, and bean pods should be kept tightly sealed and stored in a cool, dark, dry cupboard or drawer.

Vanilla Equivalents

Vanilla extract, paste, powder, and seeds can be used interchangeably in most recipes. Here are the equivalent amounts for each.

1 teaspoon pure vanilla extract
=
1 teaspoon vanilla bean paste
=
1 teaspoon vanilla powder
=
Seeds from 2-inch length of vanilla bean

The post Vanilla Bean Powder vs. Paste vs. Extract: What’s the Difference? appeared first on Forks Over Knives.

To clear things up once and for all, I spoke with registered dietitian Sharon Palmer about the range of natural sweeteners available to health-minded cooks, and together we’ve ranked and rated them according to their nutritional bona fides and culinary versatility. The result is the following comprehensive guide that’s a must-read for all cooks and food lovers.

Table of Contents

• Date Paste
• Applesauce
• Bananas
• Date Sugar
• Prunes
• Maple Syrup
• Fruit Juice
• Coconut Sugar/Palm Sugar
• Maple Sugar
• Pure Cane Sugar

1. Date Paste

Date paste is made by soaking or simmering whole, pitted dates in liquid then blending them into a thick, sweet puree. It’s easy to make at home and will keep in the fridge for up to a month and the freezer for six months.

Nutrition Score: A

“Because date paste is made from whole dates, you get all of the fiber and many of the nutrients in the original fruit, including potassium, copper, and vitamin B6,” Palmer explains. “It is concentrated in natural sugars, so a little goes a long way.”

Cooking/Baking Score: A

Date paste tops our list of natural sweeteners for its availability, versatility, and concentrated sugar content. Date paste’s thick, smooth texture makes it a go-to sweetener for everything from baked goods to salad dressings. It can even be used as a 1:1 substitute for cane sugar in many conventional recipes. The only downside to date paste is its dark color, which affects the look, but not the taste, of light-hued sauces and desserts.

Our Favorite Ways to Use Date Paste

• Decadent desserts like Chocolate Mousse Pie
• Quick breads like Cranberry Orange Pumpkin Muffins
• Pancakes
• Piquant sauces like Date-Sweetened Mustard Dressing and Easy Date Barbecue Sauce

2. Applesauce

Coming in at a very close second is unsweetened applesauce. Made by cooking apples until they break down into a soft, glistening puree, it’s a vegan baking staple that’s used to replace both eggs and fat called for in conventional recipes.

Nutrition Score: A

Like apples, applesauce is high in fiber, vitamins, and antioxidant compounds that help boost the nutritional profile of recipes.

Cooking/Baking Score: A

Applesauce comes in second behind date paste because it lacks the same sweetening power and 1:1 substitution capacity for sugar. What applesauce does have, however, is thickening, binding, and emulsifying properties that add body and structure to vegan recipes. Applesauce’s light color also makes it a good choice for delicate cakes and quick breads where other elements need to shine.

Our Favorite Ways to Use Applesauce

• Pale cakes like Triple Apple Cake
• Baked fruit desserts with biscuit- or dumpling-style toppings like Vegan Blueberry Cobbler
• Chocolate chip cookies!

3. Bananas

The sweet, fiber-rich tropical fruits can be easily mashed into a sweetening puree.

Nutrition Score: A

“When you sweeten recipes with bananas, you get the benefits of the whole fruit, including fiber, potassium, and vitamins B6 and C,” says Palmer.

Cooking/Baking Score: A

Two words for why bananas are in a natural sweetener category all their own: nice cream. Without bananas’ soluble fiber (pectin), nice cream wouldn’t have its luscious texture or all-natural sweetness. The same goes for smoothies, smoothie bowls, quick breads, and desserts. When swapping bananas for sugar in a recipe, count 2 tablespoons of mashed bananas for every 1 tablespoon of sugar. This substitution will work for up to half of the sugar called for in a recipe. Beyond that, the extra moisture and fiber in bananas (compared to sugar) may alter the taste and texture.

For extra sweetness and flavor, opt for very ripe and over-ripe bananas, which are sweeter, softer, and more flavorful, making them the best options for baked goods and desserts. Tip: As soon as bananas in your fruit bowl start going brown, peel and move them to an airtight container in the freezer so you’ll always have them at the ready.

Our Favorite Ways to Use Bananas

• Banana Bread
• Vegan Banana Pancakes
• Just Bananas Muffins
• On the savory side, try adding 1 to 2 teaspoons banana puree to tomato sauces and tomato-based soups the same way Italian cooks add a pinch of sugar to enhance flavor.

4. Date Sugar

Date sugar is made by grinding dehydrated dates into a fine powder that mimics the consistency of granulated sugar. It is similar to brown sugar and it can be used 1:1 for any type of sugar in a recipe except confectioners’ sugar.

Nutrition Score: A

Date sugar is a whole food that retains many of the nutrients in the original fruit, including fiber. (Two teaspoons of date sugar contain 1 gram of fiber.) Even though it is concentrated in natural sugars, date sugar has a lower glycemic index than granulated sugar, Palmer explains.

Cooking/Baking Score: A-

Why the minus? One reason is the fiber in date sugar, which can alter the texture of baked goods by absorbing more liquid. The tiny date bits don’t dissolve as well into batters or doughs as other natural sweeteners, either. The other reason for the A-minus grade is date sugar’s price. At 75 cents or more per ounce (1 oz. = 2 tablespoons), it’s one of the most expensive natural sugars on the market.

Our Favorite Ways to Use Date Sugar

• In cakes and quick breads like Zecret Vegan Zucchini Bread where its toffeelike flavor can really shine.
• Date sugar is also luscious as an oatmeal topping and a garnishing sugar for baked goods because it won’t dissolve when exposed to heat or moisture.

5. Pureed Prunes (Dried Plums)

Prunes, like dates, are intensely sweet dried plums that can be blended into a thick paste or puree for a sweetener.

Nutrition Score: A

Palmer gives prunes a high rating as a whole-food sweetener. “When you sweeten with prunes, you retain many of their key nutrients such as fiber (3 grams per 1.5-ounce serving!), plus good amounts of vitamins A, C, K, iron, potassium, manganese, copper, and vitamin B6,” she says.

Nutrition Cooking/Baking Score B+

Prune puree is a little less versatile than date paste because of its deep brown color and tangy, fruit-forward flavor notes. It’s also less sweet. The California Prune Board recommends substituting prune purée for up to one-half of the sugar in a recipe, and it also functions as an egg and fat replacer.

Our Favorite Ways to Use Prune Puree

With anything and everything chocolate! Prune puree deepens the flavors of chocolate desserts like our Vegan Chocolate Mousse. Plus, the chocolate masks prunes’ dark color. Try prune puree in place of date paste in Peanut Butter Chocolate Marble Pudding or Easy Date Barbecue Sauce as well.

6. Pure Maple Syrup

Maple syrup is a ready-to-use sweetener made by boiling down sap from sugar maple trees until it becomes thick and sweet. It is graded by color from “Amber” (light and delicate) to “Very Dark” (almost opaque, with a strong maple flavor).

Nutrition score: C

Palmer explains her just-passing grade this way: “While maple syrup comes from plants and has a lower glycemic index than table sugar, it is a concentrated sweetener and impacts blood glucose levels.”

Baking/Cooking Score: A-

Maple syrup is both a sweetener and a flavoring agent that can play either a starring or supporting role in recipes. Its liquid form makes it easy to incorporate into all kinds of recipes, even frozen desserts. King Arthur Flour recommends substituting equal amounts of maple syrup for sugar, even though maple syrup is one-third less sweet, which is an easy way to reduce the total sugar of a conventional recipe.

Our Favorite Ways to Use Maple Syrup

• Sauces, dressings, and marinades
• Maple-flavored pancakes, waffles, and quick breads

7. 100% Fruit Juice

Fruit juice varies in sweetness depending on the fruit—grape juice is among the highest in sugar. It can be used as is or simmered into a concentrated syrup for added sweetness in recipes. Be sure to look for 100% fruit juice, with no added sugar.

Nutrition Score: B

“Although fruit juices contain many of the fruit’s original nutrients, their sugars are quickly absorbed into the bloodstream due to the absence of fiber and their sugar concentration,” cautions Palmer.

Cooking/Baking Score: B

Fruit juice offers an easy way to add sweet, colorful zing to sweet and savory recipes. It’s a major asset to all types of whole-food, plant-based salad dressings, since it can act as a replacement for oil, as well. Concentrated fruit syrups, made by simmering fruit juice until it sweetens and thickens, make great drizzles for sweet and savory dishes.

Our Favorite Ways to Use 100% Fruit Juice

• Tangy slaws
• Leafy green and grain salads
• Caramelized Red Onion Confit, which gets its gorgeous color from pomegranate juice

8. Coconut Sugar/Palm Sugar

Coconut sugar and palm sugar are two types of sugar made by reducing the sap from certain types of palm trees until the natural sugars crystalize.

Nutrition Score: C-

“These natural sweeteners are refined sugars, even though they are less processed than cane sugar,” notes Palmer. “They do have a lower glycemic index than cane sugar, however.”

Baking/Cooking Score: B

Coconut and palm have a rich, toffee-like flavor similar to brown sugar. Because they are refined sugars, they should be used in moderation and paired with healthier natural sweeteners.

Our Favorite Ways to Use Coconut and Palm Sugars

Think of these tasty sweeteners as recipe boosters to be added when a cake needs a fine crumb and a little extra sweetness, such as our Incredible Chocolate Sweet Potato Cake.

9. Maple Sugar

When maple syrup is cooked until its sugars crystallize, you get maple sugar. It’s a favorite among bakers and maple lovers because of its concentrated sweetness and distinctive flavor.

Nutrition Score: C-

Palmer gives maple sugar a lower score than maple syrup on a nutrition scale because of how its concentrated sugars impact blood glucose levels.

Baking/Cooking Score B-

While very tasty, maple sugar just isn’t as all-purpose as the other semi-refined sugars because of its robust maple taste. It’s also pricey, if delicious.

Our Favorite Ways to Use Maple Sugar

• Special occasion cakes and cupcakes like our Double Chocolate Cupcakes
• Maple sugar is also a wonderful finishing sugar for sprinkling over desserts and hot cereals as a garnish.

10. Pure/Raw/Unrefined Cane Sugar

Pure cane sugar is made from cooked sugarcane juice that has been clarified and crystallized. It is coarser and less processed than white or table sugar. “Unrefined” sugar, like sucanat, retains the cane’s molasses but is still technically refined. The same goes for raw sugar, like demerara, turbinado, and evaporated cane juice, which are made from cooked sugarcane juice and then crystallized just once. Pro tip: To ensure that your sugar is 100% vegan, you can choose certified-organic, raw, or “unrefined” varieties. That’s because other varieties may be filtered through bone char (aka natural carbon) to make it white.

Nutrition Rating: D

Palmer gives all these versions of cane sugar the lowest nutritional rating. Pure or unrefined cane sugars are still highly processed. “There are essentially no remaining nutrients left other than sugars,” she says.

Baking/Cooking Score B

Is cane sugar allowed on a whole-food, plant-based diet? That’s a question we get asked a lot at Forks Over Knives. The answer is yes, it is allowed conservatively, and you’ll find recipes here on the website that call for it. “Sometimes it’s worth the ‘spoonful of sugar’ to get the right recipe texture or results,” explains Forks Over Knives Editor-in-Chief Elizabeth Turner. Those times include getting yeast to rise for a Vegan Challah Bread, keeping Vegan Strawberry Blondies blond and deliciously tender, and pickling of pickled green beans in a brine that’s tangy and bright.

Our Favorite Ways to Use Pure Cane Sugar

Very conservatively as needed to achieve special textures, ideally in tandem with natural, whole-food sweeteners.

To learn healthy, delicious vegan recipes and master whole-food, plant-based culinary techniques at home, check out Forks Over Knives Cooking Courses!

The post The Healthiest Natural Sweeteners, Ranked, and How Best to Use Them appeared first on Forks Over Knives.

Get ’em While You Can

Not just at farmers markets, delicata squash is now widely available at grocery stores. The olong, lightly ridged squash appear early in the fall season and tend to disappear from produce displays in late fall. If you want to stock up, choose firm, medium-size squash with no signs of bruising, mold, or powdery mildew. Store the squash in a cool, dry place for up to three months, and do not refrigerate. The moist atmosphere of the fridge can promote the development of mold and mildew.

Microwave Hack

Like other rock-hard winter squash, delicatas can be tricky to cut, even with a sharp knife. One solution is to soften the flesh in the microwave. Simply prick the squash several times with the tip of a knife, then microwave on high power for 2 minutes. Let the squash cool 15 minutes (remember, microwaves heat from the inside out!) before cutting, seeding, and using in recipes.

Use a grapefruit spoon to remove delicata squash seeds. The serrated edges help scrape away seeds and strands from the narrow cavity.

How to Prep Delicata Squash

Here’s how to cut delicata squash into different shapes.

Boats

Halve squash lengthwise, then scoop out the seeds with a spoon for boats that can be stuffed or served on their own. No need to peel; the edible skin gets tender as it cooks.

Half-Moons

Start by prepping squash boats (see above). Place them flat-side-down on a cutting board, then slice the halves into ¼- to ½-inch-thick half-moons. Roast, sauté, steam, or use in soups or stews.

Rings

Halve the squash through the center (crosswise), then scoop out the seeds from each half. Slice the halves into ½- to 1-inch-thick rings that can be roasted, baked, steamed, or stuffed.

Delicata Squash Recipes

Try one of these wholesome vegan delicata squash recipes today!

• Delicata Squash Tacos
• Balsamic-Roasted Delicata Squash Salad
• Delicata Squash with Creole Quinoa Stuffing
• Delicata Squash Boats with Cauliflower Bechamel
• Sage Lentil Stew with Squash and Mushrooms
• Winter Squash Soup with Pistachio Gremolata
• Roasted Garlic, Delicata Squash, and Farro Stew

The post Why Delicata Squash Is a Fall Favorite—and How to Make the Most of It appeared first on Forks Over Knives.

Apple Cider Vinegar, Explained

Just one ingredient goes into apple cider vinegar: apple juice (aka cider), which is subjected to a two-step natural fermentation process. First, it is allowed to ferment until yeast and bacteria convert its sugars to ethanol alcohol. Then, a second fermentation takes place where acetic acid bacteria (AAB) use oxygen to turn the alcohol into acetic acid, or vinegar.

As the bacteria do their thing, they form a gelatinous cellulose film, called the mother, that floats on top and is removed or strained out before bottling. Store-bought apple cider vinegars have a standard acidity level of 5%, which prevents spoilage without tasting too sour.

Filtered vs. Unfiltered

In the kitchen, the choice between filtered and unfiltered apple cider vinegar is ultimately a matter of taste.

Filtered Apple Cider Vinegar

Filtered apple cider vinegar is also often pasteurized to extend its shelf life, preserve its taste, and prevent deposits from forming. It is pale and clear with a mildly fruity flavor.

Unfiltered Apple Cider Vinegar

Unfiltered apple cider vinegar is cloudy and darker with a more pronounced apple flavor. Raw, unfiltered apple cider vinegar continues to ferment and can develop deposits at the bottom or even a thin mother of vinegar film on top. They may look unappetizing but are perfectly safe to eat. They just mean the vinegar is continuing to ferment. Simply strain them out, discard, and use the vinegar as desired.

How to Use It as a Flavor Enhancer

It’s no real surprise to most cooks that apple cider vinegar can be used to punch up sauces, salad dressings, vinaigrettes, marinades, and pickle brines. Here are some other ways its distinctive tang can punch up your favorite recipes.

Soups and Stews

Stir 1 teaspoon to 1 tablespoon apple cider vinegar into soup just before serving to brighten the flavors, as in our Curried Sweet Potato Soup or your favorite vegan chili.

Roasted Vegetables

Sprinkle vegetables with apple cider vinegar before roasting to help seasonings stick and promote browning, as in our Roasted Veggie Bowls with Garlic Mashed Potatoes

Vegan Cheese

Add 1 tablespoon to lend a tangy, fermented element to nondairy cheese sauces, as in our fan-favorite Vegan Queso

Apple Cider Vinegar for Baking

Apple cider vinegar’s natural, neutral-flavored acidity is a major boon in baked goods and desserts. It can be used to curdle plant milk for buttermilk, added to doughs and batters to give them a tender crumb, and beat into mixtures need to be light and airy.

2-Ingredient Vegan Buttermilk

Mix 1 cup plant milk with 1 tablespoon apple cider vinegar, and let stand until it curdles. The vinegar adds a hint of sweet fermentation along with the acidity needed to mimic buttermilk.
Try it in: Irish Porridge Bread

Cookies, Cakes, and Pancakes

Add 1 teaspoon apple cider vinegar to cookie doughs and cake and pancake batters to reinforce the leavening power of baking soda and baking powder, as in our Vegan Strawberry Cupcakes.

Pie Crust

Add 1 teaspoon apple cider vinegar to pie dough to tenderize the crust, as in our Vegan Galette with Caramelized Onion and Vegetables.

Aquafaba Whipped Cream

Add ¼ to ½ teaspoon when whipping aquafaba (the liquid from canned chickpeas) into whipped cream. The vinegar will help stabilize its light, fluffy peaks. Try adding ¼ teaspoon apple cider vinegar to our Aquafaba Whipped Cream recipe.

Apple Cider Vinegar Health Claims

There’s a lot of hype about the purported health benefits of unfiltered apple cider vinegar. Although apple cider vinegar is a fermented food, it does not contain enough live beneficial gut bacteria to be considered a probiotic. And while some studies have linked ACV consumption with lower cholesterol levels and improved blood glucose in people with Type 2 diabetes, the evidence is relatively thin, as the American Heart Association noted in a 2024 article. What apple cider vinegar can do, however, is boost flavors enough to reduce the need for excess salt or fat in a recipe—a good thing for heart health.

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

The post Why You Should Be Adding Apple Cider Vinegar to (Almost) Everything appeared first on Forks Over Knives.