The Forks Over Knives meal thread

Triathlon Forum
1

This is not meant to be a thread against meats or dairy etc, but more so as a collection of ideas for meals that are based on veggies, fruits and grains.

My wife and I are going to do this for a month and I can see myself running out of ideas after about 10 days, so I was hoping for some other suggestions.

So here is a salad I made tonight - mâché, tomato and cucumber with a dressing made from parsley, chives, garlic, cucumber, tahini, miso and a bit of veggie broth

http://Slowtwitch.com/images/glinks/articles/WhatWeNoticed/salad.jpg

In a month I will go back to beloved chocolate milk, yogurt, meat and more meat. :slight_smile:

2

salad?.. That’s what my food eats! :slight_smile:

3

yogurt, honey, dill and what other spices you might want over arugula, cucumber & tomato salad is pretty good.

4

Some good recipes here: http://allrecipes.com/search/default.aspx?qt=k&wt=vegetarian&rt=r&origin=Recipe
.

5

The red stuff is food, right? What the hell is all that green stuff for?

6

Did you try this gem from TRICLOPICUS yet? It is truly wonderful.

http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=4204350#4204350

7

Gonna be a long November…

8

Been vegan for over three years. Some staples in our weekly meal plan (two boys 15 & 6). Chickpea tacos; pad Thai with sprouted tofu, sweet & sour tempeh over rice, bean burgers (500000 ways to do these), veggie pizza, soup & salad, beans & rice with salsa.

9

Two of my favroites that I give all of my clients, vegan or not, You need more message me!

Really Lazy Fried Rice

This is the essential recovery food for the lazy athlete; it takes less than 5 minutes and tastes great.
What you need
Cooked rice (brown is best but you can use leftover rice from takeout, or pilaf)
Kale De-stemmed and cut into bite size pieces
½ small onions diced (any color)
Carrot diced, or cut small enough to cook fast
Liquid aminos, soy sauce, or tamirini sauce
Olive oil
Anything else you have lying around (peas, mushrooms, beans, sprouts, bok choy)

Method
In a hot sauté pan put in a table spoon of oil followed by the onion and carrot.
Let them get soft pushing them around the pan for a minute or two or until the onions are getting a bit brown.
Add the kale and stir around, cooking until desired tenderness (I like mine almost raw). Now add everything else except the rice and aminos.
Stir in the cold rice, and the Liquid Aminos (to taste)
Throw some pepper in to taste shut off the pan and put in a bowl (optional)

You can add almost anything to this dish, mushrooms, beans, sprouts, and tofu. I will slice brussel sprouts into 1/4s and sauté those with the onion

Veggie Chili
This is the easy recipe so you can eat in 20 or so min and have leftovers for later in the week.

· 1oz olive oil
· 1 white onion, diced
· 2 carrots, peeled and diced (or use baby carrots)
· 1 red pepper, diced
· 1 green pepper, diced
· 1 head broccoli, broken up and the stem peeled and sliced
· 1 yellow squash, diced
· 1 zucchini, diced
· 1 can organic kidney beans
· 1 can garbanzo beans
· 1 can black beans
· 1 can organic diced tomato
· 1 small can tomato paste
· Chili powder
· Salt and pepper
· Hot sauce

Method:
· In a heavy bottom stock pot, or pot big enough to hold all these veggies, heat 1 oz olive oil
· Add onion, carrot, and peppers
· Sautee until soft
· Add zucchini, squash, and broccoli; stir to coat
· Add beans, tomatoes and a tomato can of water
· Let that come up to a simmer (just before boiling)
· Turn down the heat to keep it at simmer
· Add as much tomato paste it takes to slightly thicken the pot
· Simmer for a while, until the veggies are to your desired tenderness
· Season with salt and pepper, chili powder and hot sauce
Serve over quinoa or brown rice, this is a great and easy meal for fall or winter when you get back from a crisp run or ride!

10

Are you doing any juicing in addition to vegan meals? Good quick way to get in the nutrient dense foods you want with a vegan diet (maybe it could make up the majority of your breakfast and snacks) , without having to think up a new meal idea.

My wife is on this diet right now and I eat some of her meals, we’ve also got a juicer on the way which I’ll use to supplement my own (non-vegan) diet so I can get in more nutrients I’m missing out on currently.

11

Add some pesto and avocados to your arsenal for some quick toppings.

12

Actually that Engine 2 diet does not allow oils. So pesto is sadly out for a month.

13

Herbert, great thread, thanks for the idea. We’ve been eating this way for a few months, and it definitely gets tough to come up w/ new ideas!

14

I have been trying to stick to this way of eating for the last month or so to lower my cholesterol and have been feeling great. I find that a huge fruit/veggie smoothie each day helps a ton. I usually throw a couple of bananas, carrots, an apple, beet, grapes and some kale into my vitamix with some water. I usually make 32-40 oz that I drink up until lunch. Great start to my day.

15

Yogurt, pizzas are out if you want to follow china study, they are anti dairy; pizza is out even if fully vegan, as usually vegan cheese is just plastic
.

16

There are many different ideas and thoughts, but this is interesting…

http://bobseebohar.blogspot.com/

Thanks for the great recipes, etc. We all need to remember that each one of us responds differently.

17

Whole wheat pizza with tomato sauce and veggies is fine.

18

One more because it is my favorite! (and already on my desktop) Sorry for the length, but I write recipes for clients and my newsletter.

Veggie Ragu over Whole Wheat Spaghetti

This traditional Italian dish is usually slow cooked for hours and then served over handmade Tagliatelle or some other delightful pasta. This recipe is for the busy people, who have little time to prepare great meals. The whole dish is complete in the time it takes to cook the pasta. (If you can use a knife somewhat quickly). It results in a very healthy and hearty meal that you can use for Meatless Monday or Wednesday spaghetti night! Simple fast and tasty is the best way to get families to eat together and in turn become healthier and happier!

What you need
**1 large jar pre made tomato sauce. **You can slave over the stove for a few hours making your own but I prefer to just use a good quality organic version with very few ingredients. It should have little more than tomato, garlic, and seasonings. No high fructose this or dextrose that. 5 ingredients or less, unless they are veggies! Ok rant over back to the recipe.
1 small white onion, diced
**1 large carrot, peeled and cut into bite size pieces **(I cheat most of the time and just slice up baby peeled carrots)
**1 head broccoli, cut into bite size pieces **( For extra credit, peel the tough skin from the stalk and slice it too)
1 yellow squash, diced
1 zucchini, diced
A handful of kale, de-stemmed and sliced into thin bite sized strips
1 Tbl olive oil
Some water
**1 package of whole wheat spaghetti **(Stop and Shop brand is great!)

Method:
· Put the water for the pasta on the stove and cook the pasta according to the package.
· Pre heat a large, deep sauté pan on the stove
· Chop the onion and carrot, add it to the pan with the oil
· Stir them around letting the onion get translucent
· Chop the rest of the veggies and add them in willy nilly
· Stir a bit to coat the veggies in oil
· Be fancy and add a splash of water(or wine) to deglaze the pan, then stir
· Dump in the sauce, stir then cover
· When the sauce is bubbly reduce the heat to a heavy simmer keeping the lid on but stirring every so often
· By this time the pasta should be in the water and cooking. Note, whole wheat pasta takes a bit longer than white pasta
· Drain the pasta, turn off the sauce
· Season to taste with salt and pepper then serve over pasta!

19

Herbert,
I watched the documentary about a year ago and I can tell you it made a huge difference in what I eat and how I feel. I’ve given up most dairy. I use soymilk whenever I eat cereal, (which isn’t often since I usually have oatmeal for breakfast) and have given up meat for the most part. I’ll still have fish, cheese on pizza, and the very rare hamburger (maybe 4 times per year). I’ve found that swearing off meat and and dairy has forced me to make better food choices. Now my lunches are along the lines of an avocado, some raw nuts, an apple and an energy bar. Suppers are soups, salads, pasta, etc. The funny thing is, I’ve not craved the dairy or meat. I think my tastebuds have acclimated to my new eating habits and I enjoy food more without the guilt and weight gain of my previous diet. Good luck with it. You might find yourself going longer than a month. BTW, that dish you made looks delicious.

-Paul Vaudreuil

20

I was a vegetarian for five years and became a big fan of the Moosewood Collective cookbooks. Some of them, like The Moosewood Cooks At Home, have fairly simple recipes that don’t required a whole pile of weird ingredients.

They have some recipes online at http://www.moosewoodcooks.com/all-recipes.

Tofu is an easy go to but needs the right prep for best results - rinse it well to get rid of the beany taste then press it (wrap in paper towel or something absorbent then put something heavy on top), this will dry it out so it absorbs whatever sauce, marinade or flavour you add.

For grains, quinoa is awesome - it has lots of protein and is super easy to cook, I’m lazy so I cook it in my rice cooker rather than on the stove top. Brown rice is way tastier than white and more nutritious. Try bulgar, also super nutritious.

Good luck with it!