Tangerines, Clementines, Mandarins: What’s the Difference?

Tangerine, clementine, or mandarin? The three terms tend to be used interchangeably to describe the small, sweet citrus fruit that brightens up produce displays throughout the winter months. In North America, “tangerine” is often the preferred designation. But just to set the record straight: The mandarin orange (Citrus reticulata) is the flat-ended orange species that includes tangerines, clementines, Pixies, and Satsumas. 

When Are Tangerines in Season?

Clementines and tangerines and other mandarin oranges all get sweeter as the weather gets colder, so winter is the peak season for enjoying these petite citrus fruits. 

How to Spot a True Tangerine 

A hybrid of mandarin orange, true tangerines are bigger and brighter in color than other mandarin varieties, with thinner skins. Fun fact: The term “tangerine” comes from Tangiers, Morocco, the port that first exported the easy-to-peel fruits in the 19th century.

Breakout Brands: Cuties, Sweeties, Halos, and Delites 

These enticing names don’t refer to varieties of mandarins, but to brands. Twenty years ago, citrus growers in California gave their seedless mandarins brand identities so they could market them better—and longer. Take Cuties: From November to February, Cuties are clementines. Then, the Cuties brand switches over to marketing later-maturing W. Murcott mandarins until the growing season ends in April.

How to Shop for and Store Tangerines 

When choosing tangerines or any variety of mandarin orange, weigh the individual fruit in your hand to make sure it feels heavy for its size. (Heaviness is an indicator of juiciness.) Bulk boxes and net bags should be given the once-over to make sure they don’t contain soft or molding fruit. Stored in a single layer with a bit of elbow room for each piece of fruit to prevent mold development, they’ll keep for about a week at room temperature or up to a month in the fridge.

Top 4 Varieties 

As you browse the grocery aisles, be on the lookout for these common varieties so you can select the one that best suits your palate. 

• Clementines: Juicy, mild, and seedless, with smooth, shiny skin.
• W. Murcott Mandarins: Sweet, rich, and seedless, with smooth, thin skin.
• Pixie Tangerines: Extra-juicy and seedless, with a thick, bumpy rind.
• Satsumas: Fragrant and slightly tart, with thin, loose skin.

Tangerine Recipes

Looking for some inspiration in the kitchen? Besides being a delicious and nutritious snack, tangerines can add bright flavor and juicy sweetness to a range of recipes, such as our Hearty Kale Salad with Warm Citrus and Wheat Berries. You can also substitute them for oranges in any of the dishes featured in our collection of Sweet and Savory Orange Recipes to Brighten Your Day. 

The post Winter Is Tangerine Season! What to Know About the Petite Citrus Treat appeared first on Forks Over Knives.

Vegan Chickpea and Zucchini Quesadillas

Preheat oven to 400°F. Halve 2 medium zucchini lengthwise and place on a baking sheet. Roast 30 to 35 minutes or until browned and soft; let cool. Chop zucchini and stir together with ¾ cup cooked chickpeas, ¾ cup fresh corn kernels, and ¼ cup chopped scallions. Divide mixture among four 8-inch whole grain tortillas. Spread 4 more tortillas with purchased oil-free baba ghanoush or hummus; place spread side down over the loaded tortillas. Heat, cut into wedges, and serve. Makes 4 quesadillas.

Roasted Butternut and Mushroom Quesadillas

Preheat oven to 425°F. In a large baking dish combine 4 cups peeled and cubed butternut squash and 2 sprigs fresh rosemary. In a second large baking dish, combine 2½ cups sliced cremini or button mushrooms, 1 cup thinly sliced leek, 2 more rosemary sprigs, and ½ cup water. Bake both dishes 30 to 35 minutes or until squash is tender and beginning to brown and mushroom mixture is tender. Discard rosemary sprigs. Mash squash until smooth; spread over four 8-inch whole grain tortillas and top with mushroom mixture. Top with tomato slices and 4 more tortillas. Heat, cut into wedges, and serve. Makes 4 quesadillas.

Creamed Corn and Poblano Vegan Quesadillas

Puree 4 cups fresh or thawed frozen corn kernels in a food processor until finely chopped and creamy. Transfer to a nonstick skillet and add 2 chopped poblano chiles, 1 cup chopped onion, and 1 cup whole corn kernels. Cook over medium-low 5 to 7 minutes or until mixture thickens and chiles and onion are tender. Divide corn mixture among four 8-inch whole grain tortillas. Top with 4 more tortillas. Heat, cut into wedges, and serve. Makes 4 quesadillas.

Parsnip and Tomatillo Quesadillas

Cook 4 cups peeled parsnip chunks in boiling water 20 minutes or until very tender; drain. Mash with 3 tablespoons purchased tomatillo salsa. Spread mixture on four 8-inch whole grain tortillas. Toss one 15-oz. can pinto beans, rinsed and drained, with 1½ cups purchased fresh salsa. Divide bean mixture among the loaded tortillas. Top with 4 more tortillas. Heat, cut into wedges, and serve. Makes 4 quesadillas.

Roasted Red Pepper and Greens Quesadillas

In a food processor puree ½ cup cooked lentils with ½ cup roasted unsalted sunflower seeds, 4 roasted red peppers (from a jar), and 4 cloves garlic. Stir in 1 cup additional cooked lentils. Spread mixture over four 8-inch whole grain tortillas. Top with ½ cup sautéed or steamed kale or other greens and 4 more tortillas. Heat, cut into wedges, and serve. Makes 4 quesadillas.

More Vegan Quesadilla Recipes

For more inspiration, check out these other vegan quesadilla recipes from Forks Over Knives!

• Black Bean and Sweet Potato Quesadillas
• Chipotle Hummus Quesadillas
• Caramelized Onion and Pepper Vegan Quesadillas
• Fold-Up Rice and Black Bean Quesadillas
• Yamadillas
• Cinnamon Apple Quesadillas

The post 5 Easy Vegan Quesadilla Recipes appeared first on Forks Over Knives.

What Causes Heartburn?

When you swallow food, it passes through your throat and esophagus. A ring of muscle fibers at the bottom of your esophagus, called the lower esophageal sphincter (LES), relaxes to let the food pass into your stomach. If the sphincter doesn’t seal back up properly, it can lead to acid reflux, where stomach acid leaks back into your esophagus. One of the most common symptoms of this acid backwash is a burning feeling in the upper abdominal area or chest.

How to Avoid It

Head off uncomfortable heartburn with these tips from gastroenterologists.

Time your meals.

Try to avoid eating right before high-intensity exercise like running or weightlifting, and at least two hours before going to bed. “Gravity is always at play, and as simple as it sounds, it plays a role in how food moves through the digestive system,” says Méndez. When you lie down flat at night, gravity works against you.

Slow down at mealtime, and stop eating when you’re full.

“For some people heartburn can be a rare, short-lived experience after a large overindulgent meal,” says gastroenterologist Sarina Pasricha, M.D., MSCR. Eating slowly and having smaller, more frequent meals may protect you against heartburn.

Avoid fatty foods.

Foods that are common in the standard American diet (SAD)—such as fried food, ultraprocessed foods, and high-fat meats and cheese—are common triggers. High fat content in foods increases the time food spends in the stomach, and the more time it spends in the stomach, the more opportunity the acid has to come back up. SAD foods can also contribute to weight gain, and abdominal fat is one of the biggest risk factors for heartburn, according to the American College of Gastroenterology.

Choose whole plant foods.

“Whole plant foods are packed with fiber that is digested further down the intestinal tract, putting less strain on the stomach,” says Mendez. “This results in a decreased release of gastric enzymes and acid.” A study of people with acid reflux who consumed a plant-based diet with high amounts of fiber showed a 63% reduction of symptoms in six weeks. A WFPB lifestyle can also keep weight in check. “Weight loss can also significantly help with heartburn symptoms,” says Pasricha.

Keep a food journal.

Do you get heartburn after eating spicy food? Or after consuming acidic foods, like citrus or tomato sauce? Do you see a pattern after consuming other common triggers including alcohol, carbonated or caffeinated drinks, or medications such as ibuprofen? By listening to your body’s signals, you can find clues and change your approach.

How to Treat Heartburn

When heartburn strikes, try these natural remedies for quick relief.

Take a deep breath.

In a small randomized controlled trial published in Gastroenterology, people with gastric reflux who were instructed to use deep diaphragmatic breathing for 30 minutes after each meal decreased the amount of acid reaching their esophagus after a meal by half.

Avoid peppermint.

Many people associate peppermint with soothing an upset stomach, but it has the opposite effect on heartburn. Peppermint can relax the LES and worsen reflux symptoms, says Pasricha.

Drink soy milk.

Plant-based milk, especially soy because of its higher level of protein, can help neutralize any acid that makes its way up, says Will Bulsiewicz, MD MSCI, a board certified gastroenterologist and author of The Fiber Fueled Cookbook.

Work with gravity.

Using a pillow wedge to elevate your head at least 6 inches can invite the assistance of gravity at bedtime.

If It Keeps Happening

If you have heartburn more than twice a week, you may have gastroesophageal reflux disease (GERD). This repetitive acid reflux, over time, can damage the esophagus and lead to serious health problems, including Barrett’s esophagus (a precancerous condition). Other signs of GERD include regurgitation, sore throat, sour or dry mouth, trouble swallowing, dental erosion, laryngitis, the feeling of food caught in the throat, and asthma. If you have these symptoms, it’s important to see your doctor.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post How to Prevent and Treat Heartburn Without Medication, According to Gastro Docs appeared first on Forks Over Knives.

What Are Chestnuts?

Chestnuts are shiny, round tree nuts related to acorns and beechnuts. They grow and mature inside spiny hulls, called burrs. In the fall, the burrs burst open to release one or two large, reddish-brown nuts that are rounded on one side. Beneath their thick, glossy skins, the nuts are encased in a thin inner pellicle, which needs to be removed before eating.

Chestnuts are native to Asia, Europe, and North America, though North American chestnuts have all but disappeared following a blight in the early 20th century. Nowadays, most of the chestnuts and chestnut products you’ll find in the U.S. are imported from Europe and Asia.

Once a highly nourishing “peasant food” that could be cooked and eaten or dried and ground into a flour, chestnuts have become a specialty ingredient often reserved for festive occasions.

When Are Chestnuts in Season?

Chestnuts hold a special place in holiday lore and cooking (chestnuts roasting on an open fire, anyone?), probably because their season coincides with the end-of-year festivities. Chestnuts are harvested from September to November and can usually be found through December. Jars and packages of ready-to-use whole, cooked chestnuts are available year-round.

What Do Chestnuts Taste Like?

Cooked chestnuts have a sweet, nutty, almost buttery flavor and a creamy texture like a potato. Chestnut flour ground from dried chestnuts is less sweet, with a slightly bitter, more robust taste.

Chestnuts vs. Other Nuts

Chestnuts are classified as tree nuts, but their sweet taste, creamy texture, and nutritional makeup are not like other nuts. Chestnuts are high in carbohydrates and fiber, low in fat and calories—1 ounce of cooked chestnuts has just 37 calories and less than 1 gram of fat compared with 185 calories and 18 grams of fat in an ounce of walnuts. Chestnuts’ high starch content means they’re also much more perishable than other nuts, both in the shell and cooked, and need to be refrigerated.

How to Roast, Boil, or Steam Fresh, Whole Chestnuts

Grab a knife or a pair of scissors (not a nutcracker!), choose the cooking method that suits you best, then peel and enjoy.

Step 1: Score and soak

Place each chestnut flat side down on a cutting board. Using a pair of scissors or a sharp knife, cut a long slit widthwise around the center (or belly) of each chestnut, cutting through the brown pellicle beneath the skin to reveal the flesh inside. Squeeze the chestnut to help the slit open further. Place scored chestnuts in a large bowl of cold water, then let them soak for 10 to 20 minutes to help soften the skin and loosen the pellicle.

Step 2: Cook

These four methods require different cooking times and yield slightly different results. Choose the one that works best for you or your recipe.

How to Oven-Roast Chestnuts

Best for: Snacking; using whole or chopped in salads, stuffings, and baked goods
Instructions: Preheat the oven to 400˚F. Spread the scored, soaked chestnuts on a baking sheet. Roast the chestnuts 25 to 30 minutes, or until the skins look dry and papery and have begun to retract from the scored cut.

How to Boil Chestnuts

Best for: Adding to all types of recipes; freezing
Instructions: Place scored, soaked chestnuts in a saucepan or the insert of an Instant Pot, and add enough water to cover by 1 inch. (Chestnuts float, so you may have to press them down with your hand to measure this.) Cover. Boil for 25 to 30 minutes, or until tender when squeezed. Alternately, cook on high pressure for 15 minutes in the Instant Pot, then allow the steam to naturally release. Drain.

Steaming Them in the Microwave

Best for: Cooking small quantities quickly to be used in stuffings and casseroles
Instructions: Place scored, soaked chestnuts in a single layer in a microwave-safe dish. Cook on high power, stirring after each minute for 5 to 7 minutes, or until the chestnuts are tender when squeezed.

How to Grill or Fire-Roast Chestnuts

Best for: Snacking
Instructions: Place scored, soaked chestnuts in a medium cast iron or other heavy-duty skillet and set on a grill or on a grate over the fire. Roast the chestnuts for 25 to 30 minutes, or until the skins are papery and beginning to blacken and the nuts are tender when squeezed.

Step 3: Peel

For chestnut skins and inner pellicles to come off easily, the nuts need to be warm. First, let the cooked chestnuts cool just until they are easy to handle, then place them in a covered dish or pan to keep them warm. Using a knife or your fingers, peel the chestnuts one by one, being sure to remove both the skin and inner pellicle.

How to Use Chestnuts in Recipes

One of the best things about chestnuts is how versatile they are in the kitchen. Cooked and peeled chestnuts can be blended into hearty soups (such as our Winter Potato-Leek Soup or Chestnut Soup), mashed with root vegetables (they’re especially good with sweet potatoes), or puréed with a little maple syrup for a toast spread. They can be added whole or chopped to stews, stir-fries, casseroles, and roasted vegetable medleys. And chestnuts can be used interchangeably with other nuts in baked goods: Try them in place of pecans in Pumpkin Spice Muffins!

How to Select and Store Chestnuts

Both fresh and prepared chestnuts have short storage lives. When buying fresh chestnuts, look for large, firm nuts with shiny skins that have no tiny holes from boring insects or white residue from mold. Store fresh, whole chestnuts for up to two weeks in an airtight container in the fridge or up to 6 months in the freezer.

Cooked chestnuts should be eaten within 3 days of cooking or opening the package, or frozen in a freezer-safe bag for later use.

The post How to Cook Chestnuts 4 Ways, Plus Shopping, Storage, and Peeling Tips appeared first on Forks Over Knives.

What Are Cranberries?

Cranberries are one of only a handful of fruits that are native to North America. Like their blueberry cousins, cranberries are true berries, with several seeds encased in a single fruit. They’re also rich in antioxidants, particularly anthocyanins. In fact, cranberries’ A-type proanthocyanidins are the compounds that have been shown to fight E. coli and help prevent urinary tract infections.

Bite into a fresh, raw cranberry and you’ll know right away what sets them apart from other berries. A cranberry’s flesh is crisp like an apple and has a sour, almost citrus-like flavor. Inside, there are four hollow cavities, a botanical feature that causes cranberries to float in water.

How Are Cranberries Grown and Harvested?

Cranberries thrive in damp, loamy (sandy) soil and are grown in bogs, not fields. As the fruits develop, they grow large, firm, and plump and turn from white to bright crimson as they ripen.

When it comes time to harvest the ripe cranberries, the bogs are flooded with water until the berries float. Then, they’re shaken off their stems by a machine called an agitator, and more water is added to the bogs so the berries can be gathered and processed without damaging the vines below. The cranberry harvest is a crimson wonder as millions of bright berries are corralled manually so they can be cleaned and shipped for sale. It’s so spectacular that bogs of ripe cranberries can even be seen from space!

Fresh Cranberry Shopping and Storage

Fresh cranberries are harvested from September to early November and usually remain on produce displays until the end of January. When shopping for fresh cranberries, look for bags or containers of fruits that are plump, firm, and deep red with no signs of wrinkling. White cranberries are underripe and lack flavor, so avoid batches with pale or cream-colored fruit.

How Long Do Fresh Cranberries Last?

Stored in their packaging in the fridge, fresh cranberries will keep for up to three months. Rinse and drain just before using.

Can You Freeze Fresh Cranberries?

Fresh cranberries freeze well, losing little of their taste or texture in cold storage. These extended storage possibilities are good reasons to grab a couple of extra bags in the fall to use fresh through the winter and freeze for the rest of the year.

Cooking with Fresh Cranberries

When fresh cranberries are cooked, they release all their sweet-tart flavor and the jammy goodness (from natural pectins) that makes cranberry sauces and relishes so popular at Thanksgiving. Use them to add zingy flavor to all kinds of desserts and help thicken pie and cobbler fillings. A handful of fresh cranberries tossed and roasted with a vegetable medley at the start can provide sour power that’s similar to a squeeze of lemon juice.

Sliced, raw fresh cranberries also make a tangy addition to grain bowls and salads and blended raw cranberries give salad dressings a sharp, fruity kick.

Cooking with Dried Cranberries

The most important thing to know about cooking with dried cranberries is to choose fruits that are sweetened with apple juice or another natural sweetener—not sugar. Sugar-sweetened dried cranberries are sometimes coated in oil to keep them soft and prevent clumping, so it’s important to check the label before you buy. After that, anything goes! Add the dark, wrinkled morsels anywhere you want a touch of sweet-tart flavor and a bit of chewy texture.

Our Favorite Fresh Cranberry Recipes

Sauces, relishes, salads… and, of course, desserts! You’d be surprised by how many dishes can benefit from the sour power of fresh cranberries! Here are a few to try.

• Farro Cranberry Squares
• Vegan Peach-Cranberry Cobbler
• Cranberry-Orange Bread Pudding
• Purple Potato Cake with Autumn Fruits
• Cranberry-Kumquat Chutney Recipe
• Polenta with Pears and Cranberries
• Cranberry Carrot Cake with Chocolate Ganache
• All-Things-Thanksgiving Wraps
• Savory Meatballs with Cranberry Glaze
• Sweet Potato Casserole with Herbed Mushroom Stuffing

The post Cooking with Fresh Cranberries: Tips to Take Them Beyond the Holiday Season appeared first on Forks Over Knives.

What Are Olives, Anyhow?

With their hard pits surrounded by flesh, olives are actually stone fruits (drupes) like cherries and peaches. But the fruit similarity ends there. Olives have a low sugar content (only 3% to 6%) and high fat content (12% to 30%), while other stone fruits have almost no fat and up to 30% natural sugar content. Olives also contain oleuropein, a bitter compound that makes them inedible when fresh. Green or black, colossal or tiny, all olives must undergo a curing process to remove that bitterness and preserve them. Due to olives’ high fat content plus the salt needed to cure them, Forks Over Knives recommends consuming them in moderation.

Black, Green, Purple Olives: What’s the Difference?

As olives ripen, they turn from bright green to purple to black. Green olives are olives that have been harvested when they are fully mature but haven’t changed color. Black olives are completely ripe when harvested. Purple olives, including Greek kalamatas, are picked somewhere in between the unripe and fully ripe stages. When the olives are picked determines the texture and flavor they will have after curing. Most olives are interchangeable in recipes, but flavors will vary depending on the type you use. Here are the most common types of table olives (as opposed to olives pressed for oil).

Types of Olives

Do you prefer your olives mild and meaty? Buttery and soft? Bold and chewy? Tangy? Spicy? Big and tender, or small and intense? How olives taste depends on the type, where they were grown, and how they were flavored. But the biggest flavor factor comes from how olives are cured. Here’s a quick rundown of the three most common olive-curing methods along with their general flavor profiles.

Spanish or Lye Cured: Mild and Meaty

Castelvetrano, Manzanilla, Gordal (aka Queen), California Ripe, and Mission

Don’t be scared by the term “lye-cured”: Food-grade lye is a GRAS (Generally Recognized as Safe) additive that is used to quickly and efficiently extract olives’ bitter compounds. Lye curing yields firm olives that range from mild to sweet in flavor and are large enough to be stuffed and sliced. The process is sometimes called Spanish or Seville-style curing because it originated in Spain. Lye curing is used extensively outside Spain, including California, where the addition of an iron compound to black ripe olives makes and keeps turns ripe black olives absolutely jet black.

Brined: Buttery and Tender

Kalamata, Sicilian, Picholine, Niçoise, Gaeta, Manzanilla

Brined olives are soaked in a salt solution to draw out their bitter compounds and infuse them with flavor. They can be black, purple, or green and are plump, buttery, and juicy. Brined olives are also the ultimate olive for stuffing because of their size and firmness.

Dry-Cured or Oil-Cured: Robustly Salty and Chewy

Greek-style olives, Moroccan Beldi olives, French Nyons olives

Fresh black olives are first crushed or cracked, then packed in salt for a month or more to draw out moisture and bitterness. They’re then soaked and rinsed to remove excess salt, dried, and coated in olive oil—which is why they are often labeled as oil-cured olives. Dry-cured olives have a robust flavor and hearty texture that is enhanced when they’re tossed with herbs, spices, and citrus.

Olive Selection

Whether you’re grabbing a jar or helping yourself to items at the olive bar, look for olives that appear firm, not mushy, and are uniform in size. Opt for pitted olives if you want pretty slices.

How Long Are Olives Good For?

Olives from the olive bar should be refrigerated and consumed within a week of purchase. Jarred and canned olives will keep up to one year in the fridge as long as they remain submerged in brine. If your jar doesn’t have enough brine to cover the olives, top it up with a salt solution made by dissolving 1 tsp. salt into ½ cup hot water. (Allow it to cool before using.)

How to Use Olives in Your Favorite Dishes

Olives are easy to add to all kinds of foods: The trick is knowing how many to use so you don’t overdo it on salt, fat, or that intense olive taste. When you want to include them in a recipe, a good rule of thumb is to count 1 to 2 tablespoons of olives per serving.

The Best Way to Pit Olives

Place olives one by one on a cutting board. Set the flat side of a large chef’s knife on top of the olive. Tap on the knife with your fist to flatten the olive and loosen the pit from the flesh. Use your fingers to remove the pit from the cracked olive.

Olive Recipes to Try

Pizza, pasta, salads, spreads, and so much more—here are some of our favorite olive-laced dishes.

• Vegan Niçoise Salad Bowls
• Roasted Tomato, White Bean, and Olive Bruschetta
• Penne with Swiss Chard, Olives, and Currants
• Stuffed Poblano Chile Peppers
• Mediterranean Pepper and Squash Hash with Creamy Polenta
• Bean & Corn Enchiladas
• Sun-Dried Tomato and Caramelized-Onion Focaccia
• Greek Salad with Sun-Dried Tomato Tofu Feta
• Simple Vegan Pita Pizzas

The post All About Olives: Everything You Need to Know to Select, Store, and Use Them appeared first on Forks Over Knives.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our product picks.

Ninja Foodi Smoothie Bowl Maker | $120

This 1200-watt powerhouse is perfect for making plant-based sauces, spreads, smoothies, and soups. In addition to manual blending, the easy-to-clean base comes programmed with four preset functions: smoothies, extractions, bowls, and spread. This set comes with two blender cups and one bowl that all feature drip-proof lids so you can easily take your creations on the go. 

“The Ninja Smoothie Bowl Maker is perfect for a one-person household. I use it for everything from almond butter, to nice cream, to cashew-based sauces, to making my own almond flour. Its small size makes smaller batches super easy but it still has the power of a big blender!” —Regina B.

ONCE FOR ALL Safe Mandoline Food Slicer | $43

Never worry about cutting your fingers again with this versatile mandoline that can thinly slice, dice, and julienne to create perfectly uniform ingredients. A manual hand pump works the blade as you press veggies through a chute using a beveled tamper, ensuring your precious hands stay far from any sharp parts. The standing design is collapsable for easy storage and the stainless steel blade is easy to clean between uses?

“I love this mandoline for helping me prep veggies ahead on Sundays. You can change the setting to slide and dice, and I appreciate the safety features on this model, including the push top.” —Jessica M.

Instant Pot | From $80

One of the most loved meal-prep tools of all time, the Instant Pot is clutch for anyone who batch-cooks dry beans, soups, and stews, and more. Simply load up your ingredients, select the right setting, and press a button to get a delicious meal without all the elbow grease. Beyond pressure cooking, this multicooker can bake cakes, steam veggies, slow-simmer soups, cook rice, and more. 

“On Batch Cook Sundays I like to have three going at once!”—Patti P.

Zojirushi Neuro Fuzzy Rice Cooker | $215

If you want perfectly cooked brown rice every time you make a curry or a stir-fry, this rice cooker is worth the price tag. The Neuro Fuzzy’s built-in software monitors water and rice levels and adjusts cook times for perfect results—even if your measurements are less than perfect. The cooker holds a capacity of 5½-cup (shown) and 10-cup capacity and features a nonstick inner pan that makes for easy serving and cleanup. The digital menu allows you to select different cooking times based on the type of rice you’re using, and the extended keep-warm function ensures you have ready-to-eat rice whenever you need it. 

“It’s one of my most used appliances. I’ve had it for about 10 years and use it 2–3 times a week.”—Caresse S.

All-Clad D3 Stainless Everyday 10 Piece Pots and Pans Set | $650 for 10 pieces

If you’re ready to upgrade to the Cadillac of stainless Steel cookware, now is the time. Normally upwards of $1,400, All-Clad’s sleek 10-piece set is more than 50% off right now. Cook up a storm with 8.5-inch and 10.5-inch skillets, 1.5-quart and 3-quart saucepans with lids, a 3-quart sauté pan with lid, and a 6-quart stockpot. The contoured handles are easy to grip, drip-free pouring rims eliminate spillage, and they’re all oven-safe up to 600℉. 

“I use the medium saucepan for making oatmeal and whole grains like bulgur, rice, farro, etc. The large saucepan is great for making chilis, soups, and stews, while the large skillet is ideal for making all kinds of dishes. It’s easy to water sauté in these pans and they are well-made in the USA!”—Cammy N.

Pyrex 3 Cup Rectangular Glass Storage Dishes with Cover | $28 for set of 4

Store all of your perfectly portioned meals in these durable glass Pyrex containers to make weekday dinners super simple. The sturdy glass is nonporous, which means it won’t absorb odors or stains, and the tightly stealing lids are BPA-free. Featuring microwave-, oven-, and freezer-safe tempered glass, these stackable containers are great for storing leftovers so you have a tasty meal ready to go on nights when you don’t have time to cook. 

“I love the Pyrex containers for leftovers and food prepping! They create easy cleanup and can even be warmed [sans lids] in the oven.”—Shannon D.

Veggetti Spiral Vegetable Slicer | $11

This handy meal prep tool creates perfect curly-cue produce in a matter of minutes. Zucchini, squash, carrots, cucumbers, and potatoes can all fit inside the hourglass-shaped spiralizer and turned into wavy noodles with a simple twist of the wrist. The dual stainless-steel blades can create either thick or thin noodles, allowing you to have more control over the finished product. 

”The spiralizer is a simple handheld one but it does the job great as well as not taking up a lot of kitchen space.”— Shannon D.

Braun 4-in-1 Immersion Hand Blender | $90

While it doesn’t do everything a standing blender can do, a good immersion blender is ideal for creating velvety smooth soups directly in the pot—no messy transferring required! This powerful 350-watt hand blender is ideal for achieving a creamy consistency thanks to its super sharp stainless steel blade. The ergonomic handle is easy to maneuver, and the detachable head is easy to clean. Not to mention, this set comes with a whisk attachment, a food processor bowl, a masher, and a beaker for small-batch blending. It’s a mini blender, food processor, and hand mixer in one.

“I use this mainly on soups, but it’s also great for mashing potatoes or beans!”—Shannon D.

Oxo Salad Spinner | $30

Clean and dry leafy greens like a pro with this simple and effective salad spinner. The non-slip base is great for gripping even the sleekest countertops, and the built-in brake button ensures total control. Plus, the basket doubles as a colander, the outer bowl is attractive enough to serve a salad in, and the pump can locks down to the lowest position for compact storage.

“It’s the only salad spinner I’ve owned that works.”—Donna S.

Tofuture Tofu Press | $24

Gone are the days of stacking a pile of cookbooks on top of your tofu to press out the moisture! This nifty professional press, which is BPA-free and dishwasher-safe, does all the work for you. Simply sandwich your tofu block between the two green panels, give it a squeeze, and empty out the water collected in the bottom tray. 

“I love this tofu press. I bought two so I can always have one rotating in.”—Angie H.

Cuisinart Push Chopper | $25

Get perfectly minced garlic, chopped nuts, mashed herbs, and sliced veggies in a matter of seconds with this sleek stainless steel push chopper. The enclosed base means you don’t need to break out the cutting board, and the dishwasher safe parts are easy to clean. Plus, pumping the push blade is a great way to get out some pent-up aggression in the kitchen! This is a great tool for batch-chopping aromatics that will be used in multiple recipes throughout the week. 

“Small enough to be convenient and very easy to clean. The rotating blade works well to quickly chop or mince items. I always use it for onions and garlic, though it also works well for nuts, peppers, or any other small job.”—Liz C.

Dexas Rainbow Flex Mats Cutting Boards  | $20 for set of 8

Every plant-based meal prepper needs a good set of cutting boards, and these non-slip mats are just right for chopping veggies. At 11×8 inches, these thin boards smaller than most, so you can pull out as many as you need for a prep session, and they take up less space in the cupboard and dishwasher. The nonporous BPA-free surface is designed to keep knife blades sharp and can easily bend to funnel ingredients straight into a pan. Plus, the eye-catching colors will bring some added cheer into your kitchen decor. 

“I typically prefer natural materials, but for a cutting board I find a lightweight, flexible mat perfect for storage, bending, and pouring over pot, and easy to clean.”—Tonya U.

High Speed Blender | Varying prices

High-speed blenders were recommended by nearly every Forks Meal Planner user, which means this is a must-have item in your plant-based kitchen. Blenders run the gamut in terms of size and price, so it’s important to find one that matches your cooking needs and budget. Check out our high-speed blender guide to take a look at our top picks and figure out which one is right for your kitchen. 

Forks Meal Planner is FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. Sign up today for a free two-week trial—no credit card required! To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Experienced Meal Preppers Share Their Must-Have Kitchen Tools appeared first on Forks Over Knives.

Click below to jump to a specific recipe, and check out our tips for rolling up a wrap like a pro:

• Spicy Spinach Breakfast Burrito
• Holiday Leftovers Wrap
• Scrambled Tofu Burrito
• Kimchi Breakfast Burrito
• Lentil Breakfast Sausage Roll-Up
• Cauliflower Rancheros Burrito
• Chunky Chickpea Wrap
• Sweet Potato Berry Breakfast Wrap
• Spinach and Mushroom Roll-Up
• How to Roll Like a Pro

Spicy Spinach Breakfast Burrito

Sauté ½ cup chopped shallot in 1 tablespoon water until tender. Add 5 oz. frozen spinach, ¼ cup frozen corn kernels, and several drops of hot sauce. Cover and cook for 7 to 8 minutes. Roll in a 10-inch whole grain tortilla with ¼ cup cooked kidney beans and 2 tablespoons of prepared mango salsa.

Holiday Leftovers Wrap

Stir 2 tablespoons of prepared salsa into ½ cup mashed butternut squash or sweet potato. Roll in a 10-inch whole grain tortilla with ¼ cup cooked wild rice, ¼ cup chopped cooked Brussels sprouts (or other greens), and 1 tablespoon dried cranberries (or cranberry sauce!).

Scrambled Tofu Burrito 

In a microwave-safe bowl, mash ¼ cup firm silken tofu with ¼ teaspoon onion powder, ¼ teaspoon garlic powder, and a pinch of ground turmeric. Microwave 2 minutes, then spread tofu mixture in a line along the bottom third of an 8-inch whole grain tortilla. Top with 2 tablespoons of prepared salsa and 2 tablespoons cooked or canned (rinsed and drained) black beans. 

Kimchi Breakfast Burrito

Mash ½ cup drained, firm tofu with 2 tablespoons chopped scallion, 1 teaspoon soy sauce, ¼ teaspoon grated fresh ginger, and a shake of garlic powder. Roll in a 10-inch whole grain tortilla with ½ cup broccoli slaw, 4 pear slices, 1 tablespoon chopped peanuts, and 1 tablespoon kimchi.

Lentil Breakfast Sausage Roll-Up

In a saucepan combine ¾ cup cooked lentils, ¼ cup water, 1 teaspoon rubbed fresh sage, ½ teaspoon dried marjoram, and a pinch crushed red pepper; bring to simmering and cook, covered, 10 minutes. Spoon lentil mixture along the bottom third of an 8-inch whole grain tortilla. Top with roasted squash or other roasted vegetables. 

Cauliflower Rancheros Burrito

Combine ¾ cup small cauliflower florets, ½ cup diced tomato, ¼ cup sliced onion, and 1 teaspoon chili powder in a medium saucepan. Cook over medium-low 15 minutes or until the cauliflower is tender. Roll in an 8-inch whole grain tortilla with ¼ cup cooked brown rice and 3 tablespoons of prepared salsa.

Chunky Chickpea Wrap

Mash ½ cup cooked chickpeas with 1 tablespoon chopped scallion, 1 tablespoon chopped fresh cilantro, and 1 teaspoon lime juice. Roll in a 10-inch whole grain tortilla with ¼ cup grated carrot, ¼ cup diced avocado, and 2 tablespoons of prepared salsa. 

Sweet Potato Berry Breakfast Wrap

In a small bowl stir together ½ cup mashed sweet potato, ⅛ teaspoon ground cinnamon, ⅛ teaspoon ground ginger, ⅛ teaspoon ground nutmeg, and a pinch ground cloves. Microwave 1 minute. Let cool slightly, then spread mixture on an 8-inch whole grain tortilla. Top with ½ cup mixed berries. 

Spinach and Mushroom Roll-Up

In a skillet combine 2 cups quartered button mushrooms, ¼ cup sliced onion, and 3 tablespoons water; cook, covered, over medium 10 minutes or until mushrooms are tender. Arrange ⅓ cup baby spinach leaves in the center of an 8-inch whole grain tortilla; top with 3 thin tomato slices and mushroom mixture. Sprinkle with nutritional yeast. 

How to Roll Like a Pro

Do your wraps and burritos always seem to fall apart? Here are some tips for keeping things tidy. 

1. After softening and warming the tortilla in a dry skillet over medium heat, spread any smooth toppings (if using) over the entire tortilla, leaving a 1½-inch border.

2. Pile solid toppings on bottom half of tortilla, leaving a 2- to 3-inch fold-over flap area at the bottom.

3. Fold in tortilla sides and hold them in place with fingers.

4. Fold bottom flap up to secure folded-in sides.

5. Roll it up and enjoy!

The post 9 Vegan Breakfast Burritos and Wraps to Kickstart Your Day appeared first on Forks Over Knives.

Base Recipe: Roasted Delicata Rings

Preheat oven to 425°F. Trim off both ends of a medium delicata squash, then halve squash crosswise. Scoop out seeds and pulp, then slice the squash crosswise into 1-inch-thick rings—no peeling needed. Arrange squash rings on a parchment-lined baking sheet. If desired, sprinkle lightly with paprika, cumin, curry powder, or other favorite spice. Roast 30 minutes or until tender, turning once at the 15-minute mark. Top each ring with 2 to 3 tablespoons of desired topping (recipes below). If desired, broil or reheat at 350°F on baking sheet.

5 Topping Options

While your delicata rings are roasting in the oven, prepare one (or more!) of these flavorful toppers to complete the dish.

1. Harvest Stuffing

In a skillet sauté 1 cup sliced mushrooms, ½ cup finely chopped onion, and ½ cup chopped celery in 1 to 2 tablespoons vegetable broth until softened. Stir in 2 cups small dried whole grain bread cubes, ¼ cup dried cranberries, and enough vegetable broth to soften. Spoon over roasted squash rings and bake 15 minutes at 350°F.

2. Three Sisters Succotash

In a medium saucepan combine ¾ cup fresh or frozen corn kernels, ¾ cup cooked baby lima beans or butter beans, ¾ cup diced red bell pepper, ½ cup chopped onion, and ½ cup water; bring to simmering. In a bowl whisk together 1 tablespoon cornstarch and ¾ cup water; stir into succotash. Simmer 2 to 3 minutes or until sauce is thickened.

3. Bloody Mary Beans and Tomato

Whisk together 2 teaspoons lemon juice, 1 teaspoon prepared horseradish, and a dash cayenne pepper. Stir into a mix of 1½ cups chopped tomatoes; ¾ cup canned white beans, rinsed and drained; ⅓ cup sliced celery; and ⅓ cup chopped celery leaves. Serve at room temperature.

4. Roasted Grapes and Brussels Sprouts

Preheat oven to 425°F. On a large parchment-lined baking sheet arrange 8 oz. Brussels sprouts, trimmed and halved; 1 small red onion, quartered; and 1 cup halved seedless red grapes. Roast 15 to 20 minutes or until browned. Once roasted, slice Brussels sprouts and chop onion. Stir everything into 1 cup cooked wild rice blend with 2 teaspoons white balsamic vinegar

5. Orzotto and Kale

In a medium saucepan cook ½ cup whole grain orzo and 1 chopped large shallot in 1½ cups vegetable broth until all liquid is absorbed. Stir in 1½ cups thinly sliced fresh kale, ¼ cup chopped sun-dried tomatoes, and 1 teaspoon lemon zest. Cover and let stand until kale is wilted. Fold in 1 tablespoon nutritional yeast.

Looking for more healthy-cooking inspiration? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post How to Make Roasted Delicata Squash Rings, Plus 5 Tasty Toppings to Try appeared first on Forks Over Knives.

Brown Rice Is Not the Only Whole Grain Rice

Brown rice gets its color and its name from the brown bran coating that is left on the grains after (minimal) processing. It has become synonymous with whole grain rice, but not all whole grain rice is brown. Black, purple, and red rice are also unrefined rice varieties with bran layers that have been left intact.

Rice Grain Size

Rice comes in three grain sizes: short-grain, medium-grain, and long-grain. Short-grain rice is small, starchy, and even sticky (think: sushi rice). Long-grain rice varieties, like basmati, have a lower starch content and cook up light and fluffy. Medium-grain rice falls in-between short-grain and long-grain. It is less fluffy than long grain, less starchy than short grain, with a firm, slightly chewy texture.

Types of Whole Grain Rice

Now that you know about bran content and rice sizes, here are the different types of whole grain rice to choose from.

Brown Basmati Rice (Long Grain)

Basmati rice has long, thin grains that cook up dry, soft, and fluffy. It is native to the Indian subcontinent and remains the most popular rice in India. Brown basmati rice is also the obvious choice for Indian recipes, such as biryani. It also works well for soups, casseroles, and rice pilaf—anywhere you want rice to hold its shape and texture.

Best substitutes: Any other long-grain brown or whole grain rice

Brown Texmati Rice (Long Grain)

Texmati rice is a basmati hybrid grown in America that is tender and light with a toasty popcorn flavor. As the name implies, Texmati rice’s texture is similar to basmati, and it can be used interchangeably in any recipe that calls for basmati or long-grain brown rice.

Best substitutes: basmati rice, Carolina Gold rice (another American hybrid), or any other long-grain brown rice

Brown Jasmine Rice (Long Grain)

Super aromatic jasmine rice cooks up light and slightly firm. It’s the most popular rice in Thailand, where “new crop” jasmine rice is prized for its distinctive fragrance and taste. We specifically call for jasmine rice in our Oil-Free Tofu Fried Rice, but you shouldn’t reserve it solely for Asian dishes: Jasmine rice’s moist, tender texture makes it an excellent all-purpose rice option.

Best substitutes: any long- or medium-grain brown rice

Black ‘Forbidden’ Rice (Short, Medium, and Long Grain)

Black rice is an heirloom variety from China that contains anthocyanins, the same natural pigments that give eggplants their stunning black or purplish color. The grains have an earthy, robust, whole grain flavor that’s stronger than most other rice varieties. Try black rice in grain bowls, rice salads, and sushi rolls to add a splash of dramatic color.

Best substitutes: medium-grain brown rice or red rice

Red Rice (Short, Medium, and Long Grain)

Red rice is native to different regions around the world and can be short-, medium-, or long-grain, depending on where it is grown. Its ruddy-hued bran coating keeps the grains firm and distinct and gives them a nutty, slightly sweet flavor that is similar to wild rice. Try blending red rice with brown rice to add texture, or use it on its own in grain bowls, salads, pilafs, and soups.

Best substitutes: wild rice, Calrose brown rice, and black “forbidden” rice

Brown Sushi Rice (Short Grain)

High-starch sushi rice is extremely mild-flavored, soft and sticky. It is sometimes called Japanese rice and can be easily shaped for sushi. Use it to make sushi and in any recipe that calls for short-grain rice, including rice pudding and risotto.

Best substitutes: short-grain brown rice, black “forbidden” rice, and Calrose brown rice

Brown Arborio or Carnaroli Rice (Short Grain)

Arborio and Carnaroli are Italian rice varieties that are used for risotto. Their starchy, creamy texture when cooked also make them good for breakfast porridges and rice puddings.

Best substitutes: short-grain brown rice, brown sushi rice, and Calrose brown rice

Calrose Brown Rice (Medium Grain)

This ultimate all-purpose rice bridges the gap between fluffy long-grain and sticky short-grain varieties to be firm but creamy. Its mild flavor and creaminess make it a delicious option for risotto when brown arborio rice is unavailable.

Best substitutes: red rice, sprouted rice, sushi rice

Carolina Gold Rice (Long Grain)

This heirloom variety from South Carolina was reintroduced on the rice market by Anson Mills in 1998. It has an earthy fragrance and flavor that is highly sought after by chefs. If you can find it, try Carolina Gold rice in any recipe that calls for basmati or long-grain brown rice.

Best substitutes: brown basmati, Texmati rice

Black Sticky Rice (Long Grain)

Also called glutinous or sweet rice, sticky rice is a cultivar that is high in amylopectin, a plant starch that makes the grains stick together when cooked. Whole grain sticky rice is black or purple. Sticky rice is usually soaked and steamed before it’s added to sweet and savory recipes, but it can also be used to make risotto or rice pudding.

Best substitutes: short grain brown rice, sushi rice

Sprouted Brown Rice (Long or Short Grain)

Sprouted rice isn’t a specific rice varietal. Any type of brown rice can be allowed to germinate before it is dried to become sprouted rice. It has to be brown rice, though, as refined white rice won’t germinate. The sprouting process gives it a robust, hearty flavor while increasing the bioavailability of the grains’ nutrients. Use sprouted rice in recipes where rice texture and flavor are important.

Best substitutes: red rice, black “forbidden” rice, and Calrose brown rice

Whole Grain Rice Recipes

Enjoy the earthy goodness of whole grain rice in these healthy plant-based recipes from Forks Over Knives.

• Easy Purple Sticky Rice Pudding
• Sicilian Rice Balls with Mushrooms and Peas
• Layered Black Rice Salad
• Forbidden Rice Bowl with Quick-Pickled Cabbage
• Individual Broccoli and Wild Rice Casseroles
• Pomegranate Wild Rice Salad
• Stirred-not-Fried Wild Rice
• Wild Rice, Chickpea, and Cabbage Pilaf
• Ethiopian Wild Rice Pilaf
• Herbed Instant Pot Rice Pilaf
• Teriyaki Jackfruit and Rice Stacks
• Indian Brown Rice Pudding (Kheer)
• Brown Rice Breakfast Pudding
• Easy Vegan Sushi Recipes

The post The Ultimate Guide to Whole Grain Rice Varieties appeared first on Forks Over Knives.