Nancy Macklin, RDN Archives - Forks Over Knives

Spicy Cajun Hash on Grits

Nancy Macklin, RDN — Mon, 08 Jan 2024 19:26:10 +0000

Creamy grits and a jumble of spicy veggies make for a satisfying Southern-inspired meal. Here, we’ve cooked the grits with vegetable broth and garlic to create a savory base for the saucy Cajun hash. A colorful mixture of carrots, green beans, bell pepper, tomatoes, and kidney beans is seasoned with a Cajun spice blend that will bring the taste of the bayou to your dinner plate. The level of spiciness will depend on the brand of Cajun seasoning you choose, so be conscious about how much you use. To serve, spoon the hash over the grits, squeeze a lemon wedge over everything, and add a sprinkle of fresh parsley.

For more vegan Southern inspiration, check out these tasty ideas:

Jackfruit Jambalaya
Tempeh BBQ Sandwiches with Pineapple Slaw
Southern-Style Banana Pudding Parfaits
Or take a look at our full collection of vegan Southern recipes

Yield: Makes 5⅓ cups hash + 5 cups grits

Time: 60 minutes

1½ cups low-sodium vegetable broth
6 to 8 cloves garlic, minced
1½ cups dry stone-ground grits
1 cup chopped onion
1 cup chopped red bell pepper
1 cup chopped celery
1 cup chopped carrots
2 tablespoons salt-free Cajun seasoning
2 cups cherry tomatoes, halved
1 15-oz. can no-salt-added small red beans or kidney beans, rinsed and drained (1½ cups)
1 cup frozen cut green beans
Sea salt and freshly ground black pepper, to taste
2 tablespoons chopped fresh parsley
Hot pepper sauce
Lemon wedges

Instructions

In a large saucepan combine vegetable broth, 1 teaspoon of the garlic, and 4½ cups water. Bring to boiling. Gradually stir in grits. Reduce heat. Cook, uncovered, 40 to 50 minutes or until thickened and grits are tender, stirring frequently.
For hash, in an extra-large skillet cook onion, bell pepper, celery, carrots, and the remaining garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add Cajun seasoning; cook and stir 1 minute. Add tomatoes, red beans, and green beans. Cook 5 to 7 minutes or until tomatoes start to break down and green beans are tender, adding water as needed. Season with salt and black pepper.
Serve hash over grits. Sprinkle with parsley and serve with hot sauce and lemon wedges.

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Roasted Kabocha Squash and Veggie Stew

Nancy Macklin, RDN — Thu, 14 Dec 2023 19:08:20 +0000

There isn’t a more autumnal veggie stew than this! Packed full of seasonal produce and warming spices, you’ll love how this hearty recipe fills you up on a chilly evening. Cubes of tender kabocha squash are roasted alongside carrots, mushrooms, and fennel to draw out their natural sweetness while store-bought veggie broth gets an upgrade with lots of Italian herbs. Each serving of stew is spooned over a base of chewy farro that’s flecked with fresh basil and pine nuts, adding a little extra oomph to each bite. Crack a little black pepper over the top, and you’ve got the green light to dig in!

Tip: Kabocha squash looks like a little green pumpkin. For easier peeling, cut it in half, lay it cut side down on a cutting board, and use a chef’s knife to shave off the peel.

For more kabocha squash recipes, check out these tasty ideas:

Yield: Makes 8 cups stew

Time: 75 minutes

4 cups cubed peeled kabocha squash (¾-inch cubes)
4 medium carrots, halved lengthwise and thickly sliced (2 cups)
8 oz. fresh cremini mushrooms, halved
1 medium fennel bulb, quartered, cored, and cut into ¼-inch wedges
¼ cup white wine vinegar
1 cup chopped onion
4 cloves garlic, minced
4 cups low-sodium vegetable broth
2 tablespoons no-salt-added tomato paste
1 teaspoon dried Italian seasoning, crushed
4 cups shredded fresh Swiss chard
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups hot cooked farro
½ cup slivered fresh basil
2 tablespoons toasted pine nuts, chopped

Instructions

Preheat oven to 400°F. Line two large shallow baking pans with parchment paper or foil. Arrange squash and carrots in one baking pan and mushrooms and fennel in the other baking pan. Sprinkle all vegetables with vinegar. Roast 30 minutes or until just tender and lightly browned, stirring once.
In a 4- to 6-quart pot cook onion in 2 tablespoons water over medium 4 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add garlic; cook 1 minute. Add roasted vegetables, broth, tomato paste, and Italian seasoning. Bring to boiling; reduce heat. Cover and simmer 15 minutes, stirring occasionally. Stir in chard until wilted. Season with salt and pepper.
Stir together farro, basil, and pine nuts. Spoon into bowls. Top with stew.

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Caramelized Onion Mashed Potatoes

Nancy Macklin, RDN — Thu, 30 Nov 2023 19:22:30 +0000

Equal parts savory and sweet, caramelized onions are a surefire way to add a special touch to any dish. Here, creamy mashed potatoes get a boost of flavor from the deeply browned onion slices and are sprinkled with chives for an herbaceous finishing touch. But the toppings aren’t the only ingredients that make these spuds extra tasty: A blend of creamy cashews and cheesy nutritional yeast are mixed into the mash to create a velvety texture that melts in your mouth. If you want to get a head start on this recipe, you can make the caramelized onions up to three days in advance and store them in an airtight container. Pro tip: If you choose sweet yellow onions, feel free to skip the brown sugar; you’ll still get luscious caramelized goodness.

Tip: Soak cashews in very hot water 15 minutes; drain. Rinse cashews and drain again. Place in an airtight container. Store in the refrigerator up to 5 days or freeze up to 3 months.

For more vegan caramelized onion recipes, check out these tasty ideas:

Yield: Makes 6 cups

Time: 60 minutes

3 medium yellow onions, cut into thin wedges
1 teaspoon packed brown sugar (optional)
3 lb. Yukon gold potatoes
2 cloves garlic, halved
½ to 1 cup unsweetened, unflavored plant-based milk
2 tablespoons raw cashews, soaked (see tip in intro)
1 tablespoon nutritional yeast
Cayenne pepper, to taste
Sea salt, to taste
Freshly ground black pepper, to taste
2 tablespoons chopped fresh chives

Instructions

In a large skillet cook onions over medium 25 to 30 minutes or until well browned, stirring occasionally and adding water, 1 to 2 teaspoons at a time, as needed to prevent sticking. After 10 minutes, if desired, add brown sugar. When onions are done, remove skillet from heat.
In a large saucepan combine potatoes and garlic; add water to cover. Bring to boiling; reduce heat. Cover and simmer 25 to 30 minutes or until potatoes are very tender. Drain well. Mash until mostly smooth.
Meanwhile, in a small blender or food processor combine ½ cup milk, the cashews, nutritional yeast, and cayenne pepper. Cover and blend until very smooth. Gradually stir into mashed potatoes; stir in additional milk if needed to make creamy. Season with salt and black pepper.
Top mashed potatoes with caramelized onions and sprinkle with chives.

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Vegan Waldorf Salad

Nancy Macklin, RDN and RDN — Fri, 27 Oct 2023 21:07:00 +0000

This veganized version of a New York–style Waldorf salad is packed full of traditional ingredients but adds chewy barley to deliver extra hunger-busting heft. Apples, celery, raisins, and barley are coated in a creamy tofu-based mayo that gets a dash of savory warmth from pumpkin pie spice, while a sprinkling of walnuts delivers the familiar crunch of this deli-counter classic. Fresh chopped parsley adds a tasty herbal finish to the dish, but you could swap it for dill or basil if you like. Serve our vegan Waldorf salad in Bibb lettuce cups for extra style points and watch how quickly this refreshing recipe disappears.

For more grain-forward salads, check out these tasty ideas:

Yield: Makes 12 cups

Time: 70 minutes

4 red and green apples, cored and chopped
4 cups cooled cooked barley
3 stalks celery, diagonally sliced
¾ cup raisins
½ of a 12-oz. package soft silken tofu
½ cup apple cider or apple juice
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 tablespoon pure maple syrup
¼ teaspoon pumpkin pie spice
Dash cayenne pepper
Sea salt, to taste
Freshly ground black pepper, to taste
Bibb lettuce leaves (optional)
Pumpkin pie spice, chopped fresh parsley, and/or 2 tablespoons chopped walnuts (optional)

Instructions

In a large bowl combine apples, barley, celery, and raisins. In a small food processor or blender combine the next seven ingredients (through cayenne pepper). Process until smooth. Pour over salad and toss to coat. Season with salt and black pepper.
If you like, serve salad in Bibb lettuce leaf cups and sprinkle with pumpkin pie spice, parsley, and/or walnuts.

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Vegan Red Curry with Cauliflower and Potatoes

Nancy Macklin, RDN and RDN — Mon, 23 Oct 2023 18:27:36 +0000

This hearty vegan red curry is spicy, savory, and ready to serve in just 30 minutes. Lemongrass, crushed red pepper, and fresh garlic add an extra infusion of flavor to the base of Thai red curry paste, while coconut milk works its plant-based magic to create a velvety sauce that will leave you licking the bowl. Little red potatoes and riced cauliflower absorb the aromatic curry until they’re plump and tender, but feel free to add in any other favorite veggies you have on hand. Serve over brown rice with a garnish of fresh cilantro and a squeeze of lime to indulge in a dish that’s just as much a feast for the eyes as it is your mouth.

For more quick-and-easy curry recipes, check out these tasty ideas:

Lentil, Chard & Sweet Potato Curry
Thai Green Curry Chickpeas with Spinach
Red Curry Noodle Soup
Or take a look at our full collection of curry recipes

Yield: Makes 9⅓ cups curry + 4 cups rice

Time: 30 minutes

1 cup chopped onion
¾ cup chopped red bell pepper
3 cloves garlic, minced
2 tablespoons Thai red curry paste
2 cups low-sodium vegetable broth
2 cups refrigerated unsweetened coconut milk (not canned)
1½ lb. coarsely chopped red potatoes (4 cups)
1 12-oz. package fresh or frozen cauliflower rice
1 6-oz. can no-salt-added tomato paste
1 tablespoon chopped lemongrass (optional)
¼ teaspoon crushed red pepper
1 tablespoon arrowroot powder
Sea salt, to taste
4 cups hot cooked brown rice
¼ cup chopped fresh cilantro
Lime wedges

Instructions

In a large saucepan cook onion, bell pepper, and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add curry paste; cook and stir 1 minute. Add the next seven ingredients (through crushed red pepper). Increase heat to high. Bring to boiling; reduce heat. Cover and simmer about 10 minutes or until potatoes are tender.
In a small bowl stir together arrowroot powder and 2 tablespoons water. Add to saucepan; cook and stir 1 to 2 minutes or until thickened. Season with salt.
Spoon curry mixture over brown rice and sprinkle with cilantro. Serve with lime wedges.

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Mojo-Seasoned Plantain Salad with Black Beans and Rice

Nancy Macklin, RDN and RDN — Tue, 17 Oct 2023 18:42:26 +0000

Big, bright flavor comes with each bite of this crowd-pleasing plantain salad. It all starts by slathering red onion wedges and sliced plantains in a mojo dressing—a savory, citrusy marinade that hails from Cuba—and roasting them to tender perfection. The plantain medley is then tossed with black beans, brown rice, and cherry tomatoes before being piled onto a bed of soft kale and drizzled with a maple-mustard dressing. The combination of textures, flavors, and colors make every forkful of this Caribbean-inspired salad an absolute treat to eat and will keep your belly full with plenty of good-for-you ingredients.

Tip: If desired, massage sliced kale with fingertips 1 to 2 minutes to soften.

For more hearty salads, check out these tasty ideas:

Yield: Makes 18 cups

Time: 60 minutes

4 plantains, peeled and cut into ½-inch slices
1 large red onion, cut into wedges
⅓ cup orange juice
3 tablespoons lemon juice
3 tablespoons lime juice
1 teaspoon chopped fresh oregano
1 teaspoon ground cumin
¼ teaspoon sea salt
2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
4 cups thinly sliced kale leaves, stems removed (see tip in intro)
3 cups cherry tomatoes, halved
2 cups cooled cooked brown rice
1 teaspoon coarse ground mustard
1 teaspoon pure maple syrup
Sea salt, to taste
Freshly ground black pepper, to taste
Orange, lemon, and/or lime wedges (optional)

Instructions

Preheat oven to 400°F. Line a 15×10- inch baking pan with parchment paper or a silicone baking mat. Spread plantains and onion in pan. In a small bowl stir together the next six ingredients (through ¼ teaspoon salt). Brush 2 tablespoons of the mixture over plantains and onion, reserving the remaining juice mixture for dressing. Roast plantains and onion 20 to 25 minutes or until tender. Cool in pan on a wire rack.
In an extra-large bowl combine cooled plantains and onion, the beans, kale, tomatoes, and rice. Whisk mustard and maple syrup into the remaining juice mixture. Season with salt and pepper. Drizzle over salad; toss to coat. Serve with citrus wedges.

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Balsamic-Roasted Delicata Squash Salad

Nancy Macklin, RDN — Thu, 05 Oct 2023 17:05:58 +0000

This grain-forward delicata squash salad is packed full of fresh flavors that will tantalize your taste buds and keep a rumbling tummy satisfied. The base of chewy quinoa is tossed with plump cherry tomatoes, hearty white beans, and tender balsamic-glazed squash to create a vibrant medley of good-for-you ingredients. A sweet and savory balsamic vinaigrette is drizzled on top to meld everything together while fresh basil adds a bright herbal note to the dish. Perfect for serving alongside a creamy soup, this filling salad is an easy and tasty meal that delivers maximum flavor with minimal effort.

For more delicata squash recipes, check out these tasty ideas:

Yield: Makes 14 cups

2 lb. delicata squash, trimmed, sliced into ½-inch rings, seeds removed
⅔ cup balsamic vinegar
¼ cup lemon juice
2 tablespoons Dijon mustard
4 cups multicolor cherry tomatoes, halved
4 cups cooked tricolor quinoa, seasoned with sea salt and freshly ground black pepper
2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups)
2 cups fresh basil leaves or baby arugula
4 cloves garlic, minced
½ teaspoon onion powder

Instructions

Preheat oven to 400°F. Line a 15×10- inch baking pan with parchment paper or a silicone baking mat. Place squash in a single layer in pan. In a small bowl whisk together balsamic vinegar, lemon juice, mustard, and ¼ cup water. Brush 2 tablespoons of the mixture over squash, reserving the remaining balsamic mixture for dressing. Roast squash 30 to 35 minutes or until tender. Cool in pan on a wire rack.
On a serving platter layer half each of the cooled squash, tomatoes, quinoa, beans, and basil. Repeat layers.
Whisk garlic and onion powder into the remaining balsamic mixture. Drizzle over salad.

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Caribbean Loaded Sweet Potatoes

Nancy Macklin, RDN — Thu, 28 Sep 2023 16:35:07 +0000

Switch up your standard stuffed sweet potato with this Caribbean-inspired recipe that brings the tropics directly to your taste buds. After the first round of baking, the fluffy flesh is scooped out and mixed with spicy chili powder and creamy plant-based milk until it forms a velvety orange purée that’s ready for a second bake. A homemade mango and black filling salsa takes these tantalizing tubers to the next level of yum, while chopped jalapeño adds heat and lime juice delivers a zesty tang. Equal parts filling, refreshing, and flavorful, these self-contained packets of plant-based deliciousness will quickly become a family favorite recipe in your household.

Tip: To make ahead, prepare potatoes as directed through Step 2. Cover and refrigerate potatoes up to 1 day. Bake as directed, adding 10 to 15 minutes

For more sweet potato recipes, check out these tasty ides:

Barbecue Stuffed Sweet Potatoes with Smoky Jackfruit
The Great Purple Sweet Potato Pie
Caribbean Sweet Potato Stew
Or take a look at our full collection of vegan sweet potato recipes

Yield: Makes 8 stuffed potatoes

8 medium orange or purple sweet potatoes (4 lb.)
2 teaspoons chili powder
½ to 1 cup unsweetened, unflavored plant-based milk
½ cup sliced scallions
Sea salt, to taste
Freshly ground black pepper, to taste
1 15-oz. can no-salt-added black beans, rinsed and drained (1½ cups)
1½ cups chopped fresh mango
½ cup chopped green bell pepper
½ cup chopped fresh cilantro
1 fresh jalapeño chile, seeded and chopped
2 tablespoons lime juice
Lime wedges

Instructions

Preheat oven to 425°F. Use a knife to poke holes in potatoes in several places. Place on a baking sheet. Bake about 45 minutes or until tender when pierced with a fork. Cool on a wire rack 10 minutes or until cool enough to handle. Leave oven on.
Slice ½ inch off tops of potatoes. Scoop potato pulp into a large bowl, leaving ½ inch of flesh in the shells. Add chili powder to potato pulp; mash until soft and creamy, gradually adding plant milk. Stir in scallions. Season with salt and black pepper. Scoop mashed potato into shells and place on baking sheet. Bake15 minutes or until centers are at least 160°F.
For filling, in a medium bowl stir together the next six ingredients (through lime juice). Spoon filling into potatoes and serve with lime wedges.

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Taco Lettuce Wraps with Melon Salsa

Nancy Macklin, RDN — Wed, 16 Aug 2023 17:02:06 +0000

Fresh and filling, these taco lettuce wraps infuse chewy quinoa and hearty pinto beans with your favorite Mexican flavors to create a delicious handheld meal. Corn kernels add bursts of juicy sweetness to the grain medley while red onion offers a tangy crunch. The drool-worthy filling is spooned into tender lettuce leaves and topped with a cantaloupe salsa that gets a kick of heat from chopped jalapeño. Mint replaces cilantro in the salsa to add a fresh twist, which works perfectly to liven up the smoky, savory flavors of the taco filling. Feel free to add a drizzle of hot sauce or a dollop of vegan sour cream for extra oomph!

For more vegan lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 12 to 16 wraps

1½ cups dry tricolor quinoa
1 cup fresh or frozen sweet corn kernels
1 cup chopped red onion
3 cloves garlic, minced
2 tablespoons salt-free taco seasoning
1 15-oz. can no-salt-added pinto beans, rinsed and drained (1½ cups)
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups chopped cantaloupe
1 cup fresh salsa or pico de gallo
1 fresh jalapeño chile, seeded and finely chopped
2 tablespoons chopped fresh mint
2 tablespoons lime juice
12 to 16 green-leaf lettuce leaves
1 avocado, halved, seeded, peeled, and thinly sliced

Instructions

In a large saucepan combine quinoa, corn, ¾ cup of the onion, the garlic, taco seasoning, and 3 cups water. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until quinoa is tender. Remove from heat. Stir in pinto beans. Season with salt and black pepper.
Meanwhile, for salsa, in a medium bowl stir together the next five ingredients (through lime juice) and the remaining ¼ cup onion.
Fill lettuce leaves with quinoa mixture. Serve with melon salsa and avocado.

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Layered Black Rice Salad

Nancy Macklin, RDN — Mon, 18 Sep 2023 19:03:19 +0000

Be prepared for an abundance of “oohs” and “aahs” when you present this multicolor black rice salad at your next dinner party. The chewy rice creates eye-catching bands of deep purple grains that are stacked between crunchy carrots, tangy red onion, hearty edamame, and aromatic herbs. A zesty lime and soy dressing seeps down among the layers to create an Asian-inspired flavor profile that will leave you licking your plate. This recipe is ideal for a light but filling lunch, or as a starting course paired with a denser noodle dish when you’re ready for a full-on feast. While black rice gives this salad a particularly striking appearance, you can substitute brown rice or wild rice if you like.

Tip: This salad could also be assembled in glass jars for a portable, grab-and-go lunch.

For more vegan recipes with black rice, check out these tasty ideas:

Yield: Makes 8 cups

2 tablespoons rice vinegar
2 tablespoons lime juice
2 tablespoons reduced-sodium soy sauce
2 teaspoons pure maple syrup
1 teaspoons sriracha sauce
½ teaspoon red pepper flakes
4 cups cooled cooked black rice
2 cups fresh or thawed frozen edamame
2 cups shredded carrots
1 medium red bell pepper, cut into thin strips
½ cup thinly sliced halved red onion
1 cup coarsely chopped fresh herbs, such as mint, Thai basil, and/or cilantro
2 tablespoons sesame seeds, toasted
Lime wedges

Instructions

For Spicy Soy Vinaigrette, in a small bowl whisk together brown rice vinegar, lime juice, reduced-sodium soy sauce, maple syrup, sriracha sauce, crushed red pepper, and 2 tablespoons water. Dressing can be refrigerated until ready to serve.
In a large glass bowl, layer half each of the rice, edamame, carrots, bell pepper, onion, fresh herbs, Spicy Soy Vinaigrette, and sesame seeds. Repeat layers. Serve with lime wedges and garnish with additional fresh herbs.

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