Forks Over Knives: The Cookbook (49 page)

BERBERE IS A spice used in Ethiopian cooking, and it can be found in gourmet spice shops or online (or you can
make your own
). It is an unusual blend of spices such as cardamom, ginger, nutmeg, cloves, and fenugreek, and it resembles the Indian spice garam masala. It is worth the effort to find (or make) and have on hand to make ordinary dishes special.

SERVES 4

2 medium leeks (white and light green parts), diced and rinsed

2 cloves garlic, peeled and minced

¾ teaspoon
Berbere Spice Blend
, or to taste

4 cups cooked
wild rice
blend

2 cups cooked
adzuki beans
, or one 15-ounce can, drained and rinsed

Zest of 1 orange

Salt and freshly ground black pepper to taste

4 green onions (white and green parts), thinly sliced

Place the leeks in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the leeks from sticking to the pan. Add the garlic and cook for 2 minutes. Add the berbere spice and cook for 30 seconds. Stir in the rice, beans, and orange zest and season with salt and pepper. Cook until the mixture is heated through. Garnish with the green onion.

Corn, Polenta and Millet Dishes

Recipe by Julieanna Hever

THE PERFECT ADDITION to a piping hot bowl of chili, soup, or stew is a lightly sweetened, warm corn muffin (or two). Or you can enjoy them for breakfast all on their own.

MAKES 12 MUFFINS

1½ tablespoons ground flaxseed

1 cup unsweetened plain almond milk

½ cup unsweetened applesauce

½ cup 100% pure maple syrup

1 cup cornmeal

1 cup oat flour

1 teaspoon baking soda

1 teaspoon baking powder

½ teaspoon salt

1 cup corn kernels (from about 2 ears)

1.
Preheat the oven to 375°F. Line a 12-cup muffin pan with paper muffin liners or have ready a  12-cup silicone muffin pan.

2.
In a small bowl, combine the flaxseed with the almond milk and set aside, to allow it to gel, for 5 minutes.

3.
In a large mixing bowl, stir the applesauce and maple syrup together. Add the flaxseed–almond milk mixture. Sift in the cornmeal, oat flour, baking soda, baking powder, and salt. Stir until well combined, but avoid overmixing. Fold in the corn kernels.

4.
Spoon out equal portions of batter into the muffin cups. Bake for 20 minutes, or until toothpick inserted into the center comes out clean. Serve warm.

ALSO KNOWN AS mush, or gruel, this grain dish was once considered peasant food, but it has enjoyed a popular resurgence in today’s culinary world. It can be served soft and creamy, or allowed to set and be cut and used in any number of dishes.

SERVES 4 TO 6

1½ cups coarse cornmeal

¾ teaspoon salt, or to taste

Bring 5 cups of water to a boil in a large saucepan. Whisk in the cornmeal, a little at a time. Cook, stirring often, until the mixture is thick and creamy, about 30 minutes. Season with salt and serve, or pour the polenta into a pan and refrigerate until set, about 1 hour.

POLENTA, MADE FROM cornmeal, is as versatile as any grain dish. Make it creamy, as in this dish, or let it set, become firm, then slice and bake it for a firmer texture. Here the polenta serves as the perfect base for a savory mushroom mixture.

SERVES 4 TO 6

1 batch Basic Polenta (previous recipe), kept warm

1 shallot, peeled and minced

2 cloves garlic, peeled and minced

1 ounce porcini mushrooms, soaked
 for 30 minutes
 in 1 cup of water that has just been boiled, and coarsely chopped

1 pound wild mushrooms (such as cremini, chanterelle, or shiitake), thinly sliced

Salt and freshly ground black pepper to taste

Chopped parsley

1.
Place the shallot and garlic in a large saucepan and sauté over a medium-low heat for 5 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the porcini mushrooms and their soaking liquid, and the wild mushrooms. Cook until the mushrooms are tender, about 10 minutes. Season with salt and pepper.

2.
To serve, divide the polenta between four individual plates. Top with some of the mushrooms and garnish with parsley.

TO KEEP THIS dish healthy, look for sun-dried tomatoes that are not packed in oil.

SERVES 6

1 batch
Basic Polenta
, poured into a nonstick loaf pan and refrigerated until set, about 2 to 3 hours

2 shallots, peeled and minced

2 cloves garlic, peeled and minced

1 cup sun-dried tomatoes, soaked in 2 cups warm water for 30 minutes, drained, and chopped

1 teaspoon
 minced
 thyme

1 batch
No-Cheese Sauce

½ cup
 minced
 basil

Salt and freshly ground black pepper to taste

Chopped parsley

1.
Preheat the oven to 350°F.

2.
Slice the polenta into 6 rectangles, then cut each piece in half on the diagonal to form triangles. Place the triangles on a nonstick baking sheet and bake for 15 minutes, or until heated through.

3.
 Meanwhile, place the shallots in a large saucepan and sauté over medium heat for 5 minutes. Add water 1 to 2 tablespoons at a time to keep the shallots from sticking to the pan. Add the garlic and cook for 2 minutes. Add the sun-dried tomatoes, thyme, and No-Cheese Sauce and cook for 10 minutes over medium-low heat, stirring frequently. Add the basil and season with salt and pepper.

4.
To serve, place 2 polenta triangles in the center of each plate. Spoon some of the sauce over the polenta. Garnish with the chopped parsley.

THE MUSHROOM OLIVE sauce in this dish can be served over pasta or any grain, but serving it with polenta triangles makes for a nice presentation.

SERVES 6

1 batch
Basic Polenta
, poured into a nonstick loaf pan and refrigerated until set, about 2 to 3 hours

½ medium yellow onion, peeled and diced small

1 pound cremini or button mushrooms, thinly sliced

3 cloves garlic, peeled and minced

1 tablespoon
 minced
 thyme

½ teaspoon ground nutmeg

1 cup dry white wine

Zest and juice of 1 lemon

½ cup kalamata olives, pitted and chopped

1 batch
No-Cheese Sauce

Salt and freshly ground black pepper to taste

Chopped parsley

1.
Preheat the oven to 350°F.

2.
Slice the polenta into 6 rectangles and cut each piece in half on the diagonal to form triangles. Place on a nonstick baking sheet and bake for 15 minutes, or until heated through.

3.
Place the onion and mushrooms in a large saucepan and sauté over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic, thyme, and nutmeg and cook for 2 minutes. Add the wine and cook, at a simmer, until the liquid is reduced by half. Add the lemon zest and juice, olives, and No-Cheese Sauce, and simmer for 5 minutes. Season with salt and pepper.

4.
To serve, place 2 polenta triangles in the center of each plate and spoon some of the sauce over the polenta. Garnish with the parsley.

MAKE A NON-TRADITIONAL “pizza” with polenta instead of dough, and a few people may wonder if you have lost your mind. But if you’re after a low-fat, super-healthy alternative to regular pizza, you have to try this dish. The polenta will soften as it bakes, so you may need to eat this with a fork.

MAKES TWO 9-INCH PIZZAS

1 batch
Basic Polenta
, kept warm

3 large tomatoes, thinly sliced

Salt and freshly ground black pepper to taste

¼ cup nutritional yeast, optional

2 cups
 finely chopped
 basil

1.
Divide the polenta between two 9-inch round nonstick baking pans and refrigerate until set, about 1 hour.

2.
Preheat the oven to 425°F.

3.
Arrange the tomato slices over the polenta and season with salt and pepper. Sprinkle the nutritional yeast over the polenta, if desired, and bake for 10 to 12 minutes. Remove from the oven, top with the basil, and let sit for 10 minutes before serving.

ARTISAN PIZZA HAS become the rage in the United States and sometimes even boasts a whole-grain crust, but my guess is that high-fat pepperoni pizza is still number one in pizza sales, unfortunately. You can make this dish with a traditional crust but this healthy, plant-based version really is a nice change. The pesto and caramelized onions add a ton of flavor to the dish. Try this with arugula pesto for even more of a change.

MAKES TWO 9-INCH PIZZAS

1 batch
Basic Polenta
, kept warm

2 large Yukon Gold potatoes, thinly sliced

1 medium yellow onions, peeled and diced

1 cup
Basil Pesto

¼ cup nutritional yeast, optional

Salt and freshly ground black pepper to taste

1.
Divide the polenta between two 9-inch round nonstick baking pans, and refrigerate until set, about 1 hour.

2.
Steam the potatoes in a double boiler or steamer basket over medium heat until tender. Set aside and let cool.

3.
Place the onions in a medium saucepan and sauté over medium heat for 15 minutes, or until well browned. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Remove from the heat and set aside.

4.
Preheat the oven to 425°F.

5.
Divide the pesto in half and spread over each of the two pans of polenta. Arrange the potatoes over the pesto, top with the caramelized onions, and sprinkle with the nutritional yeast if desired. Season with salt and pepper. Bake for 10 to 12 minutes. Let sit for 10 minutes before serving.

TOSTADA LITERALLY MEANS “toasted” in Spanish, and it is used to refer to any number of dishes made using a tortilla that has been deep fried or toasted until crispy, and topped with beans, vegetables, meat, or stews. Spiced millet is not normally included, but it makes the dish healthy and hearty.

SERVES 6

1½ cups
Vegetable Stock
, or low-sodium vegetable broth

½ cup millet

1 small yellow onion, peeled and diced small

1 poblano pepper, seeded and minced

4 cloves garlic, peeled and minced

1½ teaspoons ground cumin

1½ teaspoons chopped fresh oregano

½ teaspoon freshly ground black pepper, or to taste

2 tablespoons mellow white miso, dissolved in ¼ cup hot water

¼ cup tomato puree

2 tablespoons nutritional yeast, optional

Salt to taste

6 corn tortillas

1 batch
“Refried” Beans
, warmed

4 cups shredded romaine lettuce