What made you decide to go plant-based and switch careers?

Sara Zayed: I lost my father to a heart attack. Before he passed away, someone had gifted him Eat to Live by Joel Fuhrman, M.D. So it was just laying around his house, and one day I picked it up, and it all clicked. I’d been having migraines, acne, and poor sleep. I [went plant-based and] was shocked by how much better I felt. Software engineering has its value, but I realized I wanted to have a direct impact on people. I started working as a medical assistant at Ethos Primary Care in New Jersey, where I saw how powerful plant-based nutrition can be. Patients would lose dozens of pounds they never expected to lose, or safely go off medications, saying they felt like they had a new lease on life. It was very moving.

What inspired you to spearhead a plant-based nutrition course at your med school, NYU Grossman? 

SZ: I received really quality medical training, but the curriculum only had a sprinkling of hours that focused on nutrition. So [the Culinary Medicine program] was birthed from the very real need for students to receive more in-depth training. I think nutrition is viewed only as a preventative measure and not as a tool that people in all sectors of the medical field can use to treat patients. For example, a surgeon who’s spending all their time in the operating room could use nutrition to help patients recover from surgery faster—or avoid it altogether. One of the patients we worked with at Ethos Primary Care was scheduled for knee surgery, but after changing her diet and lifestyle, she no longer needed it. 

What do students learn in the course?

SZ: It’s seven sessions total. The first lecture focuses on the evidence behind plant-based nutrition. Then there are three didactic sessions where students learn about chronic ailments such as diabetes, cancer, and cardiovascular disease. Those lectures are paired with interactive sessions in a professional kitchen where they learn how to cook plant-based meals. The whole idea is that if you know how to apply these principles to your own life, then you’re going to be more effective at counseling patients about it. 

How did students respond to last year’s introduction of the Culinary Medicine curriculum?

SZ: One hundred percent of students said that they would recommend the program, and we saw a significant increase in those who said they were now comfortable with their knowledge for counseling patients. 

How has your Muslim faith influenced your perspective on medicine? 

SZ: Something I always tell people is that our bodies are an amanah, an Arabic word which means trust. We’ve been entrusted with these bodies. When we treat our bodies poorly, it’s like damaging something that’s been loaned to us for safekeeping. If you’re chronically ill and don’t have energy, then you can’t spend time with your family, you can’t be productive, you can’t serve others, and it’s harder to turn inwards and connect with God. Think of Maslow’s hierarchy of needs: If you aren’t getting the basic needs of health and safety met, you can’t self-actualize and fulfill your life’s purpose. Apart from a WFPB diet, I feel strongly about embodying the other pillars of lifestyle medicine, which are sleep, exercise, mindfulness, and social connection. I try to always get 7 to 8 hours of sleep, work out every day, and meditate each morning for at least 10 minutes.

What impact do you hope to make as you begin your primary care practice?

SZ: A pet peeve of mine is the idea that patients aren’t interested in changing their diet. During my year of rotations so many patients said, “I don’t want to go on lots of medications. What else can I try?” The reality is that most doctors have a deficit in knowledge about how to counsel patients on changing their lifestyles, so we shy away from it. Having WFPB nutrition training as a primary care doctor can make a huge difference.

3 Tips for Creating a Sustainable Meditation Practice 

As a proponent of lifestyle medicine, Zayed is passionate about starting each day with a few minutes of mindfulness. Check out her tips for trying a morning meditation routine. 

1. Avoid setting “goals” for a meditation session. The purpose is to nonjudgmentally explore whatever arises in your mind, heart, and body so you can feel centered as you start the day. 

2. Close your eyes and choose something to focus on, such as your breath or a sensation in your body. Notice how your experience of that focal point may change or deepen as time passes. 

3. If your mind wanders, gently draw your attention back to your object of focus. It’s normal to have thoughts; see if you can allow them to come and go with loving kindness and avoid getting fixated on one thing. 

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.

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Progress and Setbacks

In 2013, I had time off work and took up hiking on trails and going for daily walks. Around this time, I met my now-girlfriend, Mary. She was on a weight-loss diet, and I started to eat some lighter meals with her. Between eating a little lighter and getting more physical activity, I managed to lose 50 pounds over the course of about a year, getting down to 200 pounds. But soon after that, I went back to work, and I found myself relying on truck-stop convenience foods again and exercising less, and I gained back about 25 pounds. I eventually developed sleep apnea, and my doctor had me start using a CPAP machine nightly.

Making the Switch to WFPB

In January 2022, Mary and I decided to transition to a whole-food, plant-based (WFPB) diet at the urging of her daughter, who had been plant-based for eight years at that point. Mary and I supported each other as we made the switch. I started fixing meals at home. I came to enjoy cooking things like banana-zucchini pancakes and snacking on snap peas, carrots, and all kinds of fruit. We learned to always be prepared—e.g., to bring WFPB food whenever going to dinner at a family member’s house.

Losing Weight, Gaining Energy

I weighed 213 pounds when we started a WFPB diet. In eight months, I lost 30 pounds. I’ve kept the weight off since then, weighing around 175 today. My doctor has significantly reduced the dosage of my blood pressure and cholesterol medications, and I no longer need a CPAP machine! I have way more energy and am back to exercising every day. Relatives and co-workers are happy to see me getting healthier. I encourage everyone to give this way of eating a try. I’m so glad I made the switch!

Ready to get started? 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 I’m 30 Pounds Lighter and CPAP-Free Thanks to a WFPB Diet appeared first on Forks Over Knives.

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.

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When I was 10, my father was concerned that I seemed heavier than the other girls in my class. My parents put me on a diet that was all about counting calories. I stayed on some type of weight-loss diet for the next 50 years. It never really worked. I’d deprive myself, lose some weight, then binge and gain it back. I always felt hungry.

I joined the military when I was 19 and remained fairly healthy throughout my 30 years of service. I always carried some extra pounds, but I was never obese. I stayed physically active (with four kids, I was always on the go) and tried to follow a Mediterranean diet.

Cardiovascular Troubles

In my 40s, I was diagnosed with high cholesterol, and my doctor warned me that I’d need to start taking medication if I didn’t make some lifestyle changes, but I more or less shrugged it off.

One day in 2007, I was working out at the gym when my head started pounding. I went to the hospital. The doctors found a tumor on the left atrium of my heart, and I had to undergo open-heart surgery. The experience made me more health-conscious, especially in light of my family history of heart disease, kidney disease, and Type 2 diabetes. After being discharged from the hospital, I thought, “I need to do something.” Still, I didn’t do anything for quite a while.

Discovering Plant-Based Cooking

I’d always loved cooking and dreamed of becoming a professional chef, and in 2008, while still on active duty, I enrolled in culinary school. After graduating, I started my chef business and began teaching cooking classes.

In 2017, the Blue Zones Project was looking for chefs to lead plant-based cooking demos in my town of Fort Worth, Texas. I’d read The Okinawa Program and The Blue Zones years earlier and always had it in the back of my mind that I should try eating more plant-based, so I applied and was chosen to be a local chef in the project. I led cooking demos at various businesses, churches, and schools—but I wasn’t ready to adopt a 100% plant-based diet myself just yet.

A Turning Point During the Pandemic

In February 2020, a lipid panel showed that I had a total cholesterol level of 211, LDL of 125, and triglycerides in the 190s. Soon after that, the pandemic hit, and I gained more weight while stuck at home. I felt terrible.

That’s when I read How Not to Diet by Michael Greger, MD, and learned about his Daily Dozen: a checklist of healthy foods to try to eat every day, including beans, berries, greens, whole grains, and other whole plant foods, while also exercising daily and drinking plenty of water.

I decided to eat nothing but those healthy plant foods for 21 days, and I started exercising 45 minutes a day. I was pleasantly surprised that once I started eating oil-free, whole-food, plant-based (WFPB), I didn’t feel hungry all the time.

Results in 3 Weeks

In just three weeks on a plant-based diet, my total cholesterol dropped by 40 points, my LDL dropped by 25 points, and my triglycerides dropped by 80 points. I also lost a few pounds. After seeing those results, I decided to stick with the WFPB way of eating.

Since going all in on WFPB, I’ve lost 30 pounds—and, more importantly, I’ve kept the weight off. I walk 5 miles daily and lift weights two hours a week. I’m 69 years old, and I have no aches, pains, or any of the other problems that often plague people in my age group. I enjoy cooking every day and coming up with creative new plant-based dishes, which I share on YouTube. I feel like I’ve cracked the code for how to lose weight, keep it off, and keep myself in good health, and my purpose in life is to help others do the same.

My Tips for Success in Going WFPB

Over the past few years, I’ve helped many people make the transition to WFPB. These are my best tips for getting started and sticking with it.

1. Learn to cook.

Restaurant meals and prepackaged meals from the grocery store are often too salty and fatty. The WFPB way of eating is much easier and more enjoyable if you prepare your own food, using seasonal produce and fresh herbs and spices for flavor.

2. Keep it simple.

I like to give people five core recipes that can easily be customized and transformed into other dishes: Think bean chili, veggie burgers, Asian noodles, miso soup with vegetables and tofu, and beans and rice.

3. Find 2 or 3 breakfasts you love.

Try out several, such as hot oatmeal, steel-cut oats, overnight oats, savory grain bowls, sprouted whole grain toast with nut butter, and smoothies with greens.

4. Be willing to stand alone.

Buy-in from family and friends is wonderful, but if you’re the only one you know following the plant-based way of eating, it’s still possible to succeed. Be positive about your choices, not apologetic. Do what you need to do even when it’s difficult.

Ready to get started? 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 I Took 40 Points Off My Cholesterol in Just 3 Weeks on a Plant-Based Diet appeared first on Forks Over Knives.

To offer inspiration as we head into 2024, we’ve rounded up the 10 most-shared success stories of the past year. Read on for inspiring testimonials written by people who have lost weight, reversed diabetes and heart disease, and experienced other remarkable health transformations after adopting a whole-food, plant-based diet.

On a High-Carb Diet, I Reversed Type 2 Diabetes and High Cholesterol

In 2019, Kim Jarchow adopted a low-carb, high-protein diet in an effort to lose weight and manage Type 2 diabetes. But she ended up driving up her cholesterol instead. “My doctor wanted to put me on a statin for cholesterol and metformin for diabetes. I knew there had to be a better way,” writes Jarchow. She discovered the WFPB lifestyle and decided to give it a try. “Within just five weeks, my total cholesterol dropped 60 points. … Within six months it dropped to 184, and my A1C dropped from 7.1 to 5.9, all without medication.” Read more.

Oil-Free and Thriving: Restored to Health on a Whole-Food, Plant-Based Diet

Mary McCoy was a vegan who thought she was in fairly good health. But after an annual physical in 2021 revealed that she had high cholesterol and prediabetes, she was forced to rethink things. “After that, I cut out all oils, and started learning more about whole-food, plant-based cooking,” writes McCoy. “By that summer, I’d lost 30 pounds!” Read more.

It’s Never Too Late: How I Improved My Health at Age 80 with a WFPB Diet

Never a fan of veggies, Ardis Coffman wasn’t thrilled in 2018 when her daughter began preparing whole-food, plant-based dinners for them. But after Coffman, who had suffered from Type 2 diabetes and high blood pressure for decades, started seeing improvements to her blood sugar within two months of the WFPB dinner routine, she started incorporating WFPB breakfasts and lunches, too—and reaping major benefits. “Now I’m 85 and in better health than I was at 45,” writes Coffman. Read more.

I Beat Heart Disease and Lost 44 Pounds in 9 Months Without Portion Control

Wendy Swiger’s doctor was ready to prescribe medications to manage her cholesterol and prediabetes, but Swiger, already on blood-pressure medications, hoped to find another way. That’s when she dived in to a WFPB diet. “A month after starting this way of eating, I had my annual checkup,” writes Swiger. “My doctor was shocked, saying I’d had the largest drop in LDL cholesterol she had ever seen in her career that wasn’t due to medication.” Within that first month, her blood pressure had normalize, and she was no longer prediabetic. And that was just the beginning. Read more.

How I Transformed My Health in My 60s on a Plant-Based Diet

In 2017, an angiogram revealed a 100% blockage in Armando Alvarez’s right coronary artery. Not a candidate for bypass surgery or stents, he decided to try switching up his diet, first going vegetarian, then vegan and, eventually, whole-food, plant-based. “Soon afterward, the angina that I dealt with for 10 months finally stopped,” writes Alvarez. Read more.

I Switched to a Plant-Based Diet and Resolved My Chronic Pain, MS Symptoms, and Kidney Disease

When a 39-year-old Kimberly Eallonardo was diagnosed with kidney disease and told she’d need a transplant in six months, she was determined to do anything she could to restore her kidneys to health. That’s when a neighbor tipped her off to the benefits of a whole-food, plant-based diet. She was immediately ready to try it. “For me, it was a matter of life and death,” she writes. “Within six weeks of going WFPB, I experienced what my nephrologist called a spontaneous remission. Some would call it a miraculous recovery.” Read more.

From Sick and Tired to Happy and Healthy: My Whole-Food, Plant-Based Journey

Julie Tomlinson struggled with obesity for most of her adult life. She and her husband thought they’d tried every diet to lose weight, but then they came across the Forks Over Knives documentary and decided to go vegan. “After a year without animal products, we’d each lost 100 pounds,” writes Tomlinson. She and her husband then transitioned to a WFPB diet and experienced even more benefits. Read more.

Breaking the Cycle of Deprivation: I Lost Weight and Resolved Several Health Issues on a WFPB Diet

Years of yo-yo dieting left Shauné Hayes desperate for lasting change and struggling with a variety of health conditions, including high blood pressure, cholesterol and blood sugar; arthritis; and polycystic ovary syndrome (PCOS). In 2017, she started working with a health coach, who advised her to adopt a WFPB diet. Over the next three years, she lost 100 pounds; brought her cholesterol, blood sugar, and blood pressure down to healthy levels; and eliminated all PCOS symptoms. “Following a WFPB diet has significantly improved my quality of life overall,” she writes. Read more.

On an Oil-Free Plant-Based Diet, I’ve Normalized My Cholesterol and Improved My Eyesight

Prior to discovering the WFPB way of eating, Yolanda and Jim Breidenbaugh both suffered from heart disease. Jim had undergone quadruple bypass surgery, and Yolanda had very high cholesterol. After watching Forks Over Knives and reading The Starch Solution, they became convinced that going WFPB was the right move for their heart health. “We found ourselves reaping some health benefits within months,” writes Yolanda. “We both had more energy, and my cholesterol dropped to 147.” Read more.

After a Prostate Cancer Diagnosis Spurred Me to Go Plant-Based, I Feel Like the Energizer Bunny

Upon learning he had prostate cancer, Michael Andrus struggled with feelings of anxiety and hopelessness. “Things felt out of my control, which was a hard reality to face,” writes Andrus. Then his cousin recommended he read How Not to Die by Michael Greger, M.D. “It was the beginning of a dramatic change in my life.” Read more.

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 Our Most-Shared Success Stories of 2023 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.

The meta-analysis, led by Germany-based diabetes researchers and published in the November 2023 issue of BMC Medicine, analyzed data from 37 studies that included, collectively, more than 500,000 participants over an average of 19 years. The goal was to identify links between diet and cardiometabolic health outcomes.

After adjusting for calorie intake, alcohol use, smoking, and other factors, the researchers found that replacing one daily portion of processed meat with whole grains correlated with a 36% lower risk of cardiovascular disease. Swapping in nuts for the processed meat was associated with a 27% reduction in CVD risk, while legumes were associated with a 23% reduction.

While the biggest gains were seen when swapping out processed meat, the researchers found that eating whole plant foods in lieu of red meat, dairy, and eggs also appeared to confer benefits. For instance, replacing a single serving of eggs with whole grains was associated with a 21% reduction in Type 2 diabetes risk. Replacing that same serving of eggs with nuts, meanwhile, translated to a 17% reduction in CVD, an 18% reduction in Type 2 diabetes, and a 15% reduction in all-cause mortality.

“Our findings suggest that a shift in diet from a high consumption of animal-based foods, especially red and processed meat, to plant-based foods (e.g., nuts, legumes, and whole grains) is associated with a lower risk of all-cause mortality, CVD, and T2D,” the authors concluded.

Every Portion Counts

The analysis adds to the growing body of evidence that even relatively modest shifts toward a healthy plant-based diet can pay dividends. A 2020 study found that eating just one additional daily serving of fruits and vegetables was associated with a 25% lower risk of Type 2 diabetes. Two 2021 studies found dose-response relationships between healthy plant-based dietary patterns and a reduction in CVD risk. Other studies have found the inverse to be true, as well, linking added servings of red and processed meat with incremental upticks in CVD and T2D risk.

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 Every Bit Counts: New Study Shows Big Benefits for Swapping Out Even 1 Daily Serving of Meat, Eggs appeared first on Forks Over Knives.