Forks Over Knives: The Plant-Based Way to Health
T. Colin Campbell, Gene Stone, Caldwell Esselstyn Jr.
Format: PDF / Kindle (mobi) / ePub
What if one simple change could save you from heart disease, diabetes, and cancer? For decades, that question has fascinated a small circle of impassioned doctors and researchers—and now, their life-changing research is making headlines in the hit documentary Forks Over Knives.
Their answer? Eat a whole-foods, plant-based diet—it could save your life. It may overturn most of the diet advice you’ve heard—but the experts behind Forks Over Knives aren't afraid to make waves. In his book Prevent and Reverse Heart Disease, Dr. Caldwell Esselstyn explained that eating meat, dairy, and oils injures the lining of our blood vessels, causing heart disease, heart attack, or stroke.
In The China Study, Dr. Colin Campbell revealed how cancer and other diseases skyrocket when eating meat and dairy is the norm—and plummet when a traditional plant-based diet persists. And more and more experts are adding their voices to the cause: There is nothing else you can do for your health that can match the benefits of a plant-based diet.
Now, as Forks Over Knives is introducing more people than ever before to the plant-based way to health, this accessible guide provides the information you need to adopt and maintain a plant-based diet. Features include:
* Insights from the luminaries behind the film—Dr. Neal Barnard, Dr. John McDougall, The Engine 2 Diet author Rip Esselstyn, and many others
* Success stories from converts to plant-based eating—like San’Dera Prude, who no longer needs to medicate her diabetes, has lost weight, and feels great!
* The many benefits of a whole-foods, plant-based diet—for you, for animals and the environment, and for our future
* A helpful primer on crafting a healthy diet rich in unprocessed fruits, vegetables, legumes, and whole grains, including tips on transitioning and essential kitchen tools
* 125 recipes from 25 champions of plant-based dining—from Blueberry Oat Breakfast Muffins and Sunny Orange Yam Bisque to Garlic Rosemary Polenta and Raspberry-Pear Crisp—delicious, healthy, and for every meal, every day.
Bean Red Pepper Spread * * * CHEF DEL SROUFE | WELLNESS FORUM FOODS * * * I LOVE HUMMUS, and there are plenty of good low-fat hummus recipes out there, but now and then I want something a little different. This spread is great as a dip for veggies or as a filling for sandwiches. SERVES 4 TO 5 One 16-ounce can cannellini beans, drained and rinsed 4 teaspoons mellow white miso 1 roasted red bell pepper 1 garlic clove, minced 2 tablespoons fresh lemon juice Zest of 1 lemon
crumbs 1. Preheat the oven to 350°F. Cook the pasta in a pot of boiling water until just underdone. Drain, return to the pot, and set aside. 2. In a large skillet over medium heat, sauté the onion, carrots, and celery in water. Cook, stirring occasionally, until softened, about 5 minutes. Stir in the green beans, cannellini beans, and peas. Cook for another 4 to 5 minutes. 3. Combine the vegetables and pasta and spread in a deep 9 × 13-inch casserole dish. 4. In a medium saucepan over medium
spinach has wilted. Add the walnuts, mix well, and cook for another 1 to 2 minutes. Set aside. 4. For the tomato sauce: Boil the tomatoes in a pot of water until the skin softens and splits. Drain and cut into fine pieces. Put the onions and garlic into a sauté pan and cook with a small amount of water until translucent. Add the Italian herbs, salt, turmeric, and chile powder and stir. Add the tomatoes. Cook for 10 minutes and remove from heat. Puree the sauce in a blender until smooth. 5.
mushrooms at 350ºF for an hour, or until soft. VARIATION: I like to add about 3 ounces of baby spinach to the mixture for extra nutrition. If you do, be careful: spinach will add water when it heats up, so don’t add much and maybe omit the basil. Maple-Glazed Brussels Sprouts * * * CHEF AJ | UNPROCESSED * * * EVEN PEOPLE WHO say that they don’t normally like Brussels sprouts will enjoy this dish. I like to double the sauce!!! SERVES 6 TO 8 1½ pound Brussels sprouts ¼ cup
date syrup into the bowl of a food processor fitted with the “S” blade and process until smooth. Add the flax seeds, vanilla and caramel extracts, baking powder, baking soda, and cocoa and process again. Add the flour and pulse until just combined. Stir in the chocolate chips. Pour the batter into an 8 × 8-inch square silicone baking pan. Bake for 30 to 35 minutes until the middle does not jiggle and a toothpick inserted into it comes out clean. Crispy Rice Bars * * * JO STEPANIAK |