Katie Mae Archives - Forks Over Knives

Banana Blueberry Bars

Katie Mae — Mon, 27 Oct 2014 05:10:29 +0000

This tasty bar is perfect for breakfast, a snack, or dessert. It’s full of healthy carbs to give you lasting energy and is naturally sweetened with apple juice and dates. You can have a delicious treat and support your body at the same time!

This recipe is also available in our convenient iPhone app and newly released Android app.

Yield: Makes 12 bars

1 cup dates, pitted and halved
1½ cups apple juice
3 cups rolled oats, divided
¾ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
2 large or 3 small ripe bananas
1 teaspoon vanilla extract
1 cup fresh blueberries (frozen also works)
½ cup walnuts

Instructions

In a small bowl, soak the dates in the apple juice for 10 to 15 minutes. Preheat the oven to 375ºF. Line a 9-inch square baking pan with parchment paper, making sure the sides are covered. Cut slits in the corners of the paper so that it overlaps and lies flat.
In a medium bowl, combine 2 cups of the rolled oats with the cinnamon, and nutmeg. Mix and set aside.
Place the remaining 1 cup of rolled oats, the bananas, and the vanilla extract into a blender. Remove the dates from the apple juice and set aside. Strain the juice, add it to the blender, and blend until creamy.
Add the dates to the blender, and pulse a few times until the dates are in small pieces.
Pour the banana mixture into the dry ingredient bowl. Mix well. Stir in the blueberries and walnuts.
Using a spatula, pour the batter into the baking pan. Bake for 30 to 35 minutes, or until a toothpick inserted into the center comes out clean.
Cool at room temperature for 5 to 10 minutes before cutting and serving.

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Fresca Bean Salad

Katie Mae — Wed, 31 May 2017 23:29:31 +0000

Chow down. Or lighten up. To make this a heartier dish, add 1½ cups cooked quinoa. Warm quinoa gives the dish a delightful hot-cold contrast. Conversely, the dish can be made lighter by adding 2 cups of fresh greens, like spinach or romaine.

Recipe from Mexican Plantz eCookbook.

Yield: Makes 4 cups

1 can (15 ounces) black beans, drained and rinsed (1½ cups)
1 medium carrot, shredded (about 1 cup)
½ small red onion, minced (about ¼ cup)
1 cup cherry tomatoes, halved
2 tablespoons fresh cilantro, diced
1 avocado, diced
½ lime, juiced
1½ tablespoon garlic granules or powder
1 teaspoon ground cumin
2 generous pinches of cayenne pepper, or to taste

Instructions

In a large bowl, mix the beans, carrots, onion, tomato cilantro, lime juice and spices. Stir in the avocado just before serving and enjoy.

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Fruit & Spice Cookies

Katie Mae — Thu, 17 Dec 2015 16:05:15 +0000

My childhood holiday seasons were always filled with Grandma Kenrick’s infamous “Christmas rocks.” These cookies looked a little like rocks, but they were sweet and chewy, and they had the perfect amount of spice. They were so delicious that this was the first recipe I modified to be free of eggs, processed sugar, and oil. This sugar-free fruit version is sweetened with apples, strawberries, and dates! With this healthy-tasty combo, these cookies are perfect to enjoy all year long.

From Plant-Based Katie

This recipe is also available in our convenient iPhone and Android apps.

Yield: Makes 2 dozen cookies

3 cups rolled oats, divided
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground cloves
1 tablespoon baking powder
3 tablespoons ground flaxseeds
1 cup applesauce, no added sugar
1¼ cup strawberry fruit spread, no added sugar
8 dates, pitted and diced
¾ cup pecan pieces

Instructions

Preheat the oven to 375°F. Line two baking sheets with parchment paper. Mix 1½ cups of the rolled oats, the baking powder, and the spices (cinnamon, nutmeg, and cloves) in a large bowl and set aside.
In either a blender or food processor, combine the ground flaxseed, ¾ cup water, applesauce, and the remaining 1½ cups of rolled oats. Process until the batter has an even consistency. Then, add the strawberry jam, and blend for a few seconds to combine.
Pour the fruit mixture into the bowl of dry ingredients. Whisk until everything is evenly mixed. Then stir in the dates and pecans. The mixture should be slightly wet; don’t expect to shape the cookies into balls.
Drop 12 spoonfuls of dough onto each baking sheet. Bake for 15 to 20 minutes. Let the cookies cool for a few minutes and then enjoy warm! Store any uneaten cookies in an airtight container at room temperature for up to 2 days or in the refrigerator for up to 6 days.

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Creamy Potato Curry

Katie Mae — Mon, 28 Sep 2015 00:42:25 +0000

This nourishing curry recipe has irresistible flavor and is the ultimate comfort food dish. It’s thick and creamy with just the right amount of spice.

From Plant-Based Katie

This Creamy Potato Curry recipe is also available in our convenient iPhone app and newly released Android recipe app.

Yield: Makes 6 Cups

½ cup cashews, soaked in 1 cup of water at least 30 minutes
6 Yukon Gold Potatoes, chopped into 1 inch pieces
1 yellow onion, diced
3 carrots, peeled and diced
½ head cauliflower, chopped
1 tablespoon curry powder
1 tablespoon ground cumin
1 tablespoon ground coriander
1 bunch kale (about 10 leaves)
2 cups frozen green peas, thawed
1 (15-ounce) can garbanzo beans, drained and rinsed

Instructions

First, make sure your cashews are soaking in water. The longer they soak, the creamier the dish will be.
Place the potatoes and 2 cups of water in a large pot. Cover and bring to a boil, then add the onion and carrot. Reduce the heat to medium-low-medium and simmer, covered, for 10 minutes, stirring occasionally.
Add the cauliflower, curry powder, cumin, and coriander, and continue cooking, covered, for 15 minutes.
Meanwhile, transfer the cashews and their soaking water to a blender. Blend until smooth, then stir the cashew cream into the pot.
Add the kale, peas, and garbanzo beans, and simmer for 5 minutes more, or until the potatoes are completely cooked and the kale is tender. Note: If you want a more soupy consistency, then feel free to add extra water while cooking. If you want it creamier and richer, then you can double the amount of cashews.

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Potato Pancakes

Katie Mae — Fri, 12 Dec 2014 02:19:25 +0000

Here’s my plant-based version of potato pancakes, a recipe that traditionally consists of shallow-fried grated potato, flour, and egg. My recipe here is free of the ingredients that damage our arteries. As a plant lover, I prefer dairy-free toppings, such as the traditional applesauce, or nontraditional choices like salsa, guacamole, or hummus.

From Plant-Based Katie

This healthy Potato Pancakes recipe and other kid-friendly ideas are also available in our convenient iPhone app and newly released Android app.

Yield: Makes 20

2 russet potatoes, grated
1 large zucchini, grated
½ yellow onion, grated
½ cup oat flour
1 teaspoon baking powder
½ teaspoon freshly ground black pepper

Instructions

1. Preheat oven to 425 degrees. Cover two sheet pans with parchment paper.
Spread half of the grated vegetables on a clean kitchen towel, then roll and wring the towel to draw out the excess moisture. Transfer to a large mixing bowl. Repeat with the remaining vegetables.
In a small bowl, combine the oat flour, baking powder, and pepper. Add to the vegetable bowl, and mix well, using your hands to evenly distribute the flour and baking powder.
Scoop about ¼ cup of potato mixture, and hand-shape it into a semi-tight ball. Flatten with your palms, and place the pancake onto the prepared pan. Repeat with the remaining mix, spacing the pancakes about 2 inches apart.
Bake for 12 minutes. Flip and bake for another 12 minutes, or to your desired level of crispness. Serve at once. Top with the condiment of your choice.

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Caramelized Onion & Pepper Vegan Quesadillas

Katie Mae — Thu, 12 Jun 2014 21:56:20 +0000

Catering for Whole Foods Market was one of the best jobs I’ve ever had. Not only was it a great company to work for, but also I was able to enjoy mouth-watering dishes. One of my favorites was their vegan quesadillas—the inspiration for this savory recipe. With a creamy plant-based cheese, a little spice and fresh greens, these vegan quesadillas have flavor and texture that I think is even more delicious than traditional quesadillas!

From Mexican Plantz.

Find this Mexican recipe and more in the Forks Over Knives Recipe App.

Yield: Serves 4

¾ cup raw cashews, soaked for 2 hours
½ cup nutritional yeast flakes
1 lime, juiced
½ tablespoon stoneground mustard, no-salt added
½ cup water
1 yellow onion, sliced thin
1 red bell pepper, sliced thin
1 yellow bell pepper, sliced thin
1½ tablespoons ground cumin
1½ teaspoon chili powder
8 100% corn tortillas, no salt or oil added
2 cups fresh spinach, loosely packed

Instructions

Make the cheese sauce: Add the cashews, nutritional yeast, lime, stoneground mustard and water to a blender. Blend until it the sauce is creamy. Set it aside.
Make the onion-pepper filling: Place a sauté pan over medium heat. Add the sliced onion and bell pepper. Stir in the cumin and chili powder. Cover and cook for 5 minutes, stirring occasionally so the veggies don’t stick to the bottom of the pan. Then stir in a tablespoon of water and continue cooking uncovered. When the water evaporates stir in another tablespoon of water, continuing to sauté until the onions are caramelized.
Turn the heat to low. Pour the cheese sauce into the onion and peppers. Stir well and then cover with a lid so the mixture doesn’t dry out.
Make the first quesadilla: Place a non-stick pan over medium heat. Let it heat for 5 minutes. Then place one of the tortillas into the pan. Set a timer, letting the first side toast for 2 minutes and then flip. Set the timer for another 2 minutes. As you wait, carefully scoop about ¼ of the filling onto the tortilla and spread it evenly, forming a single layer of peppers and onions. Layer ½ cup of spinach across the onions and peppers. Place the second tortilla on top of the spinach.
Once the timer goes off or the bottom side is toasted, use a large spatula to carefully flip the entire quesadilla. Toast the second tortilla for 2-3 minutes.
When the quesadilla is done transfer it to a plate. Repeat this process with the remaining filling to make a total of 4 quesadillas. Note that subsequent quesadillas may require less cooking time because the pan will be hotter. You may want to turn the heat down slightly after the first couple. Slice the quesadillas into triangular pieces and serve. Chef’s Note: Soaking the cashews softens them so they become creamy when blended. If you’re using a high-powered blender such as a vitamix, the nuts do not need to be soaked.

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Split Pea & Cauliflower Soup

Katie Mae — Thu, 23 Jan 2014 13:00:49 +0000

A variation of pea soup is part of many cultures. In the 18th and 19th centuries, split pea soup played a prominent role in the British and Irish diets. Sailors loved eating peas, because they were inexpensive and stored easily in dried form. Both are still true today, which means peas remain a great staple food in modern times.

Yield: Serves 4

2 cups green split peas
8 cups low-sodium vegetable broth or water
2 cups cauliflower, chopped
2 carrots, diced
1 onion, diced
1 tablespoon cumin
1 tablespoon coriander
1 tablespoon garlic granules
½ teaspoon curry
½ teaspoon garam masala

Instructions

In a large soup pot with a lid, bring the split peas and the vegetable broth or water to a boil. Then reduce heat to medium-low and continue to simmer for 1 hour, stirring occasionally.
In a sauté pan, sweat* the cauliflower, carrots, and onions until the cauliflower starts to brown and the onions become translucent, stirring frequently. If the veggies start to stick to the bottom of the pan, add a little water as needed. Then add the spices and cook for a couple more minutes, stirring frequently. Pour the veggies into the split peas.
Let the soup simmer for 30 minutes, or until it reaches your desired consistency. The longer the soup cooks, the more the split peas break down and the creamier the soup becomes. If it gets too thick, you can add more water or vegetable broth. Note: Sweating is a mix of sautéing and steaming. The idea is that the veggies “sweat” (release some of their natural water), creating enough moisture to soften and steam them in their own juices without adding any liquid. To sweat cut veggies, place them in a dry sauté pan over medium heat. Stir frequently until the desired consistency is reached, covering the pan when not stirring. If the veggies start to stick to the bottom of the pan, add a little water or vegetable broth. You can also turn down the heat.

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BBQ Beans & Greens

Katie Mae — Fri, 20 Dec 2013 01:00:37 +0000

If you miss the tangy, sweet flavor of BBQ sauce, but not all the salt and sugar, you will love this recipe. It’s easy to make and uses pineapple as its secret ingredient.

Yield: Serves 4-6

water to sauté
1 yellow onion, chopped
1 entire bunch of greens (kale, chard, collards), chopped into bite-size pieces
1 can cooked pinto beans (or 1-½ cups), drained and rinsed
1 can cooked white beans (cannelini or white Northern) (or 1-½ cups), drained/rinsed
FOR THE SAUCE:
¾ cups water
5 dates, pitted and chopped
1 can (6-ounce) of tomato paste
1 can (8-ounce) of chunked pineapple, including juice (in juice, not corn syrup), or ½ cup each of juice and diced pineapple
2 tablespoons apple cider vinegar
2 tablespoons Dijon mustard
1 teaspoon granulated onion
1 teaspoon granulated garlic
1 teaspoon ground paprika (plain or smoky flavor)

Instructions

Place the pitted and chopped dates into a blender with the ¾ cups water to soften.
In a large soup pot or skillet, sauté the onion in a tablespoon or two of water, just enough so that it does not stick, for 2 minutes until soft. Turn heat to medium-low, and add the chopped greens and beans, and cook for a 3 minutes, stirring occasionally.
In the blender, add to the water and dates: the tomato paste, pineapple and juice, apple cider vinegar, mustard, granulated onion and garlic, and paprika. Blend until smooth, about 30 seconds.
Add the sauce to the pot of onions, beans and greens, and stir until evenly mixed. Cook on low for 5 to 10 minutes to incorporate the flavors, then serve. Notes: Spice it up: If you like a hot and spicy sauce, add ½ to 1 teaspoon cayenne pepper, or other hot-n-spicy blend of your choice. Baked Beans: You may also transfer the finished recipe into a baking dish for “baked beans.” Bake covered for 30 minutes at 375ºF. Find this recipe and more in the Forks Over Knives Recipe App.

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Black Bean Burgers

Katie Mae — Fri, 14 Jun 2013 18:57:45 +0000

This Mexican burger is inspired by Jeff Novick’s veggie burger line. It’s a delicious, kid-friendly, and healthy alternative to greasy beef burgers. Use your favorite salsa or you could also replace salsa with ketchup. If you enjoy the hotness, feel free to add a little bit of hot sauce. For a better hold, prepare the patties the day before and store in your refrigerator over night.

Yield: Yields 6 burgers

1 cup cooked brown rice
1 15-ounce can black beans
½ onion, diced
¼ cup corn
1 teaspoon cumin
1 teaspoon garlic powder
¼ teaspoon chili powder
¼ cup cornmeal
2 tablespoons salsa

Instructions

To cook the brown rice, bring ½ cup of rice and 1 cup of water to a boil in a pot. Once boiling, reduce heat to simmer. Once water is absorbed, taste rice to see if fully cooked. If not, add a little more water and let simmer until it’s ready. Boil beans until soft or drain canned beans. Pour beans in a medium size bowl and mash them with your hands, potato masher, or fork.
Preheat oven to 350º F. Lay a piece of parchment paper on sheet pan.
Sweat the onion in a sauté pan. Sweat means the moisture comes from the veggies so no oil is needed. Just remember to keep a lid on the pan. If the onions do start to stick, add a little bit of water. When onions become translucent add corn and spices. Cook for a few more minutes.
Add cornmeal, salsa, veggies, and rice to bean bowl. Mix everything together so there is an even consistency. Feel free to do this with your hands. Then form mixture into patties. A good thickness is about ½ inch and I like to make mine around 3 inches in diameter.
Place patties onto parchment paper and bake for 15 minutes at 350ºF. Flip the patties and bake for another 15 minutes. Serve between two leaves of romaine lettuce with tomato, onion, ketchup, and mustard. Or try putting the burger on a bed of fresh spinach instead of the bun…delicious!

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Vegan Pasta Primavera

Katie Mae — Wed, 03 Apr 2013 12:00:44 +0000

Pasta primavera is related to and likely derived from authentic Italian dishes. However this is more accurately a North American dish, created in Nova Scotia and brought to New York City in the early 1970s. Typically, made with olive oil or alfredo, this dish would be high in fat and cholesterol. Luckily, this version keeps the fat to a minimum and is totally health promoting!

Yield: Serves 6

12 ounces quinoa penne
3 cups broccoli, chopped
2 cups carrots, diced
1 onion, diced
1 cup red bell pepper, diced
1½ tablespoon garlic granules
2 cups low-sodium vegetable broth
½ cup raw cashews
1 cup soy milk
½ cup oat flour
2 cups green peas
¼ teaspoon black pepper
2 teaspoons dried basil or 2 tablespoons fresh
2 teaspoons dried oregano or 2 tablespoons fresh
1 cup cherry tomatoes, halved

Instructions

In a medium pot, bring water to a boil. Then add the pasta and cook according to the directions on the box. When the pasta is slightly al dente, remove from heat, drain, and set aside. While pasta cooks, in a large sauté pan, sweat (see chef’s note below) the broccoli, carrots, onion, red pepper, and garlic on medium heat for 10 minutes. Keep them covered and stir occasionally. Then stir in the vegetable broth and simmer for another 10 minutes.
Grind the cashews in a spice grinder to form a cashew powder. A coffee grinder or blender would also work. Either way, make sure the appliance is completely dry.
Stir in the soy milk, oat flour and cashew powder. Make sure to stir occasionally to prevent the oats from clumping together. Add the peas, black pepper, and dried herbs. Simmer for 10 minutes, continuing to stir occasionally, until the oats and cashews create a creamy sauce. Mix in the pasta and tomatoes. Best served right away. Also delicious chilled as a pasta salad. Notes: Sweating is a mix of sautéing and steaming. The idea is the water will come out or “sweat” from the veggies, which creates enough moisture so that no added liquid is needed. To sweat an item, put the cut veggie in a sauté pan without oil or water over medium heat. Keep the pan covered and stir frequently. Do this until the item is cooked to desired frequency. If the pan is becoming dry or veggie starts to stick to the bottom of pan, add a little bit of water or vegetable broth. You can also turn down the heat. Because you are grinding the cashews and using oat flour, they will be slightly coarse and you will likely see specks of these two within the cream sauce. If this bothers you, you could try substituting a more refined thickening agent, such as store-bought rice flour or potato starch. If you are using fresh herbs, add them in the last step when you are mixing in the pasta and tomatoes.

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