HOW THE FEATURE DOCUMENTARY FORKS OVER KNIVES IS CHANGING LIVES “I’ve worked in the nutrition field for over ten years and I’ve never seen a film so provocative, thorough, and inspiring! Every client I recommended it to who followed the principles outlined in the film saw dramatic changes in their health. It even converted my Texan meat- loving husband to a whole-foods vegan, and he’s never looked or felt better!” —CYNTHIA PASQUELLA, Beverly Hills “Forks Over Knives changed our lives. We now subscribe to an entirely plant-based diet and feel better than we ever imagined possible. … This is The Inconvenient Truth of health and nutrition and will have a profound effect on generations to come.” —KRISTINA LISOWSKI, Boulder “My blood pressure was out of control [and] I knew I had to make a change or die at a young age. …. Three months later, I’ve lost twenty pounds and my blood pressure is at normal levels, [and] I owe it all to a 100% plant-based diet, exercise, and the efforts of everyone involved in [Forks Over Knives]. Thank you!” —ROB GOLDEN “[Forks Over Knives] educates people about their ability to take full control of their wellness. Don’t wait until you have an illness to make changes. Take action now. It’s so simple! Our bodies were created to run perfectly on plants.” —JULIE STERNER, Glenview, IL “Forks Over Knives is literally a lifesaver. Without fear-mongering, it gives straightforward, scientifically backed reasons one should adopt a plant-based diet. The message it delivers is simple: Animal products are killing you, and you don’t need them to survive.” —LISA FRICKE, Huntington Beach, CA “Before seeing Forks Over Knives, I had already read all the literature out there on how a plant-based, whole-foods diet can do amazing things for your health, and I still learned more from the film. Forks Over Knives is a powerful, important film everyone needs to see.” —MARTHA OSBORNE, Hillsboro, OR “For years we’ve heard that a vegan diet would save the planet. Forks Over Knives convinced us that eating a vegan diet will save our lives.” —TOM AND JUDY STOCKING, Simi Valley, CA “The powerful message running through this movie should be enough to stop the poisonous drugs running through America’s veins.” —FRANCESCA LEIGH, Los Angeles “At thirty-three years old, I have struggled with morbid obesity for over fifteen years, resulting in sleep apnea, depression, and severe anxiety issues…. Forks Over Knives shows the simple truth of our toxic food culture that is void of nutrition at best and poisons us at worst. After only two weeks of eating a plant-based diet, my energy has skyrocketed, my weight has plummeted, and I am enjoying food more fully than I ever imagined!” —TIM ALLDREDGE, Grand Rapids “I have a rare health condition called neurally mediated hypotension. The more medication I took, the more ill I became. Little did I know that the remedies were my kitchen and the local farmer’s market. My body is finally healing thanks to the instruction of Forks Over Knives.” —KELLY O’BRIEN, Chicago “For the last ten years, I’ve been looking for an eating regime that would get me to and keep me at optimal health. I finally found it in Forks Over Knives…. The movie lead me to the book The China Study, and now I find that I am completely armed with the knowledge I need to fight disease and age gracefully.” —LOURDES E. BROLLY, Philadelphia “My dad had a triple bypass over ten years ago and was both moved and astounded by this film. We both shook our heads at the memory of the cardiac unit presenting him with an overcooked burger as one of his post-recovery meals. Clearly, much education is needed in the medical profession about the link between diet and disease. Now my dad understands my dedication to whole-foods, plant-based nutrition. For me, it is not a ‘diet’ or a ‘lifestyle’—it is simply the only way to live.” —DEBRA MURPHY, Vancouver FOREWORD BY T. COLIN CAMPBELL, PHD AND CALDWELL B. ESSELSTYN JR., MD WITH CONTRIBUTIONS BY PAM POPPER, ND, MICAELA COOK, ELISE MURPHY, AND MEGHAN MURPHY DEDICATED TO T. Colin Campbell, PhD, Caldwell B. Esselstyn, Jr., MD, and all the researchers who have committed their lives to improving our understanding of the relationship between food and health. FORKS OVER KNIVES: The Plant-Based Way to Health Copyright © Monica Beach Enterprises LLC, 2011 Foreword © T. Colin Campbell and Caldwell B. Esselstyn Jr., 2011 The permissions acknowledgments beginning on page 203 are a continuation of this copyright page. Photograph on page 54 copyright © Harry Giglio | harrygiglio.com All other photographs and graphs courtesy of Monica Beach Enterprises, LLC All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or information storage or retrieval system, without the prior written permission of the publisher. The Experiment, LLC 260 Fifth Avenue New York, NY 10001–6408 www.theexperimentpublishing.com Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and The Experiment was aware of a trademark claim, the designations have been capitalized. The Experiment’s books are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fundraising or educational use. For details, contact us at [email protected]. The statements expressed in this book are not meant to be a substitute for professional medical advice. Readers should seek their own professional counsel for any medical condition or before starting or altering any exercise or dietary plan. Library of Congress Control Number: 2011929967 ISBN 978-1-61519-045-4 Ebook ISBN 978-1-61519-146-8 Cover design by Kathy Kikkert Cover photographs by Bigstock.com Text design by Pauline Neuwirth, Neuwirth & Associates, Inc. Manufactured in the United States of America Distributed by Workman Publishing Company, Inc. Distributed simultaneously in Canada by Thomas Allen & Son Limited First published June 2011 10 9 8 7 6 5 4 3 2 1 CONTENTS Foreword by T. Colin Campbell, PhD, and Caldwell B. Esselstyn Jr., MD Part 1: The Plant-Based World of Forks Over Knives Good for Your Health The Faces of Forks Over Knives: Pam Popper The Faces of Forks Over Knives: Terry Mason, MD The Amazing Results: Anthony and Evelyn The Faces of Forks Over Knives: Caldwell B. Esselstyn Jr., MD The Faces of Forks Over Knives: T. Colin Campbell, PhD The Amazing Results: San’Dera The Faces of Forks Over Knives: Alona Pulde, MD, and Matthew Lederman, MD Good for Animals The Faces of Forks Over Knives: Gene Baur Good for the Environment Part 2: Eating the Forks Over Knives way Reading Nutrition Labels Your Guide to Plant-Based Foods The Faces of Forks Over Knives: John A. McDougall, MD The Faces of Forks Over Knives: Neal Barnard, MD Tips for Transitioning Kitchen Tools Part 3: Forks Over Knives Recipes Breakfast Smoothies and Nondairy Milks Appetizers The Amazing Results: Joey Soups The Faces of Forks Over Knives: Doug Lisle, MD Salads and Dressings Sauces and Easy Snack Ideas Main Dishes The Faces of Forks Over Knives: Rip Esselstyn Side Dishes Desserts Conversion Charts Appendix To Learn More Bookshelf About the Recipe Contributors Permissions Acknowledgments Acknowledgments Index About the Editor About Forks Over Knives RECIPES Breakfast Oatmeal with Fruit Cinnamon-Raisin Oatmeal Rip’s Big Bowl Blueberry Oat Breakfast Muffins Smoothies and Nondairy Milks Brian’s Awesome Smoothie Gene’s Green Machine Smoothie Chocolate Smoothie Fresh Almond Milk Appetizers Joey’s Lifesaving Sweet Potato Chips Spicy Garbanzo Spread Pea Guacamole Eggplant Dip Tofu-Spinach Dip White Bean Red Pepper Spread Eggplant Pecan Pesto Arugula Pesto Risotto Lettuce Wraps Kalamata Olive Crostini Easy Quesadillas Yamadillas Soups Acorn Squash Soup Raw Dream of Tomato Soup Sunny Orange Yam Bisque Yam and Split Pea Soup with Tarragon Split Pea Soup Chilled Avocado Soup Yellow Split Pea and Leek Soup Cream of Broccoli Deluxe Bean and Barley Chowder Creamy Corn Chowder Zingy Italian White Bean Soup Lentil Soup Red Lentil Soup Hearty Dal Soup Exsalus’ Black Bean Soup Nutrient Rich Smoky Black Bean Soup Hearty Minestrone Soup Salads and Dressings The Quickest Black Bean Salad Garbanzo Spinach Salad Woodstock Peace Salad with Tahini Dressing Coleslaw Mango-Lime Bean Salad Sweet Carrot Salad Quinoa Salad with Currants Quinoa Garden Salad Mediterranean Quinoa Salad Goddess Niçoise Green Goddess Garlic Dressing Romaine Salad with Fresh Strawberries and Strawberry Tarragon Raspberry-Hemp Mixed Green Salad Raspberry-Orange Vinaigrette Asian Salad Dressing Lemon-Ginger Salad Dressing Jane’s 3,2,1 Salad Dressing Citrus Chili Dressing Avocado Dressing E2 Basics Dressing Yellow Bell Pepper Dressing Hummus-Orange Juice Dressing Plus Favorite Easy Salad Dressing Sauces and Easy Snack Ideas Creamy Golden Gravy Tofu Mayonnaise Main Dishes Fast Pasta and Greens Raise-the-Roof Sweet Potato–Vegetable Lasagna Layered Tex-Mex Lasagna E2 Black Beans and Rice MexiCali Burritos Wild Rice Stuffed Squash Creamy Leek Sauce Rice Stuffed Tomatoes Steamed Veggies and Tofu with Brown Rice Plant-Powered Polenta Pizza Creamy Noodle Casserole Kathmandu Stew Mushrooms, Kale and Potatoes Polenta with Rice and Beans Mini Polenta Pies with Spinach Walnut Stuffing Served with Spicy Tomato Sauce Caribbean