This page contains a Flash digital edition of a book.
F


orks Over Knives began as a documentary fi lm released in 2011. It promotes an all plant-based, whole food, and low-fat diet to combat disease. The point: choose wisely with your fork to avoid the scalpel, the knife of the title.


In the fi lm, professor of nutritional biochemistry T. Colin Campbell suggests that “most, if not all, of the degenerative diseases that affl ict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods.”


To follow an “FOK” diet, eliminate all animal-based meat and food, including eggs, dairy, poultry, and fi sh. Aim for less than 10% of your calorie intake to be derived from fat. This includes plant fats such as all oils, nuts, seeds, avocados, olives, and coconuts. Food sources should be fruits, vege-


CHICKPEA ENCHILADAS 2 cans of chickpeas, drained and rinsed 1/2 red onion, diced


2 cups green chili enchilada sauce 1 Tbsp low-sodium taco seasoning 1/2 tsp onion powder 1/2 tsp garlic powder 1/4 tsp chipotle powder 1/2 cup chopped cilantro


Preheat oven to 350 degrees F. Chop chickpeas in food processor until there are no whole beans but keep a lot of texture to them.


Add 1 cup enchilada sauce and other ingredients and mix well.


Pour 1/2 cup enchilada sauce into bottom of glass baking dish and swirl around to cover the bottom.


Roll chickpea mixture into whole wheat tortillas and place seam side down in baking dish.


Pour remaining sauce on top and then sprinkle with Daiya cheese shreds (an alternative to dairy) and/or chopped cilantro if desired.


Bake for 20 minutes. TOFU SOUR CREAM


Use this healthy dairy alternative in any dish that calls for sour cream. Serve it with baked potatoes and fresh chives or with Chick- pea Enchiladas.


1 package extra-fi rm lite silken tofu, drained 1 tablespoon lemon juice 1 tablespoon red wine vinegar


Combine all ingredients in a blender and puree until smooth and creamy.


Chill until ready to serve. June 2014 - 11


tables, whole grains, tubers, and legumes. (Peanuts are a legume.)


The recipes below were offered by Jennifer Dempsey, Director of Member Services, Education and Youth for the Oklahoma Association of Electric Cooperatives. Jennifer and her family switched to an FOK diet in July of 2012. According to Jennifer, they have enjoyed it and haven’t looked back. “The hardest thing to adjust to was not cooking with oil – but once you get used to it, it’s really easy.”


Those interested in viewing Forks Over Knives can fi nd it through many sources, including Amazon, Netfl ix, and Hulu.


Northeast Oklahoma Electric Cooperative does not recommend or endorse any eating plan. We encourage you to visit with your physi- cian or medical advisor prior to beginning any diet.


THAI PEANUT PASTA 12 ounces linguine 4 cups vegetable broth 1/2 cup water


4 cloves garlic, thinly sliced 1 tablespoon tamarind paste 1 tablespoon soy sauce 1/2 teaspoon red pepper fl akes 2 inches of a ginger root, sliced into 1/4-inch slices 1 large carrot, peeled and cut in 1/4-inch by 2-inch pieces 1 red bell pepper, cut in 1/4- inch by 2-inch pieces


3 green onions, sliced in half lengthwise and then in 2-inch pieces 1 cup roasted, salted peanuts 2 tablespoons peanut butter One small bunch of cilantro, diced (fl at leaf parsley will work in a pinch)


Juice of two limes


Place all ingredients except cilantro and lime juice in a large stock- pot. Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until pasta is al dente and almost all liquid has evaporated (I leave about an inch of liquid in the bottom of the pot, but you can reduce as desired).


Season to taste with salt and pepper, stirring pasta several times to distribute the liquid in the bottom of the pot.


Remove slices of ginger and discard; stir in cilantro and lime juice. Serve immediately.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124  |  Page 125  |  Page 126  |  Page 127  |  Page 128  |  Page 129  |  Page 130  |  Page 131  |  Page 132  |  Page 133  |  Page 134  |  Page 135  |  Page 136  |  Page 137  |  Page 138  |  Page 139  |  Page 140  |  Page 141  |  Page 142  |  Page 143  |  Page 144  |  Page 145  |  Page 146  |  Page 147  |  Page 148  |  Page 149  |  Page 150  |  Page 151  |  Page 152  |  Page 153  |  Page 154  |  Page 155  |  Page 156  |  Page 157  |  Page 158  |  Page 159  |  Page 160  |  Page 161  |  Page 162  |  Page 163  |  Page 164  |  Page 165  |  Page 166  |  Page 167  |  Page 168