What Are Cranberries?

Cranberries are one of only a handful of fruits that are native to North America. Like their blueberry cousins, cranberries are true berries, with several seeds encased in a single fruit. They’re also rich in antioxidants, particularly anthocyanins. In fact, cranberries’ A-type proanthocyanidins are the compounds that have been shown to fight E. coli and help prevent urinary tract infections.

Bite into a fresh, raw cranberry and you’ll know right away what sets them apart from other berries. A cranberry’s flesh is crisp like an apple and has a sour, almost citrus-like flavor. Inside, there are four hollow cavities, a botanical feature that causes cranberries to float in water.

How Are Cranberries Grown and Harvested?

Cranberries thrive in damp, loamy (sandy) soil and are grown in bogs, not fields. As the fruits develop, they grow large, firm, and plump and turn from white to bright crimson as they ripen.

When it comes time to harvest the ripe cranberries, the bogs are flooded with water until the berries float. Then, they’re shaken off their stems by a machine called an agitator, and more water is added to the bogs so the berries can be gathered and processed without damaging the vines below. The cranberry harvest is a crimson wonder as millions of bright berries are corralled manually so they can be cleaned and shipped for sale. It’s so spectacular that bogs of ripe cranberries can even be seen from space!

Fresh Cranberry Shopping and Storage

Fresh cranberries are harvested from September to early November and usually remain on produce displays until the end of January. When shopping for fresh cranberries, look for bags or containers of fruits that are plump, firm, and deep red with no signs of wrinkling. White cranberries are underripe and lack flavor, so avoid batches with pale or cream-colored fruit.

How Long Do Fresh Cranberries Last?

Stored in their packaging in the fridge, fresh cranberries will keep for up to three months. Rinse and drain just before using.

Can You Freeze Fresh Cranberries?

Fresh cranberries freeze well, losing little of their taste or texture in cold storage. These extended storage possibilities are good reasons to grab a couple of extra bags in the fall to use fresh through the winter and freeze for the rest of the year.

Cooking with Fresh Cranberries

When fresh cranberries are cooked, they release all their sweet-tart flavor and the jammy goodness (from natural pectins) that makes cranberry sauces and relishes so popular at Thanksgiving. Use them to add zingy flavor to all kinds of desserts and help thicken pie and cobbler fillings. A handful of fresh cranberries tossed and roasted with a vegetable medley at the start can provide sour power that’s similar to a squeeze of lemon juice.

Sliced, raw fresh cranberries also make a tangy addition to grain bowls and salads and blended raw cranberries give salad dressings a sharp, fruity kick.

Cooking with Dried Cranberries

The most important thing to know about cooking with dried cranberries is to choose fruits that are sweetened with apple juice or another natural sweetener—not sugar. Sugar-sweetened dried cranberries are sometimes coated in oil to keep them soft and prevent clumping, so it’s important to check the label before you buy. After that, anything goes! Add the dark, wrinkled morsels anywhere you want a touch of sweet-tart flavor and a bit of chewy texture.

Our Favorite Fresh Cranberry Recipes

Sauces, relishes, salads… and, of course, desserts! You’d be surprised by how many dishes can benefit from the sour power of fresh cranberries! Here are a few to try.

• Farro Cranberry Squares
• Vegan Peach-Cranberry Cobbler
• Cranberry-Orange Bread Pudding
• Purple Potato Cake with Autumn Fruits
• Cranberry-Kumquat Chutney Recipe
• Polenta with Pears and Cranberries
• Cranberry Carrot Cake with Chocolate Ganache
• All-Things-Thanksgiving Wraps
• Savory Meatballs with Cranberry Glaze
• Sweet Potato Casserole with Herbed Mushroom Stuffing

The post Cooking with Fresh Cranberries: Tips to Take Them Beyond the Holiday Season appeared first on Forks Over Knives.

What Are Olives, Anyhow?

With their hard pits surrounded by flesh, olives are actually stone fruits (drupes) like cherries and peaches. But the fruit similarity ends there. Olives have a low sugar content (only 3% to 6%) and high fat content (12% to 30%), while other stone fruits have almost no fat and up to 30% natural sugar content. Olives also contain oleuropein, a bitter compound that makes them inedible when fresh. Green or black, colossal or tiny, all olives must undergo a curing process to remove that bitterness and preserve them. Due to olives’ high fat content plus the salt needed to cure them, Forks Over Knives recommends consuming them in moderation.

Black, Green, Purple Olives: What’s the Difference?

As olives ripen, they turn from bright green to purple to black. Green olives are olives that have been harvested when they are fully mature but haven’t changed color. Black olives are completely ripe when harvested. Purple olives, including Greek kalamatas, are picked somewhere in between the unripe and fully ripe stages. When the olives are picked determines the texture and flavor they will have after curing. Most olives are interchangeable in recipes, but flavors will vary depending on the type you use. Here are the most common types of table olives (as opposed to olives pressed for oil).

Types of Olives

Do you prefer your olives mild and meaty? Buttery and soft? Bold and chewy? Tangy? Spicy? Big and tender, or small and intense? How olives taste depends on the type, where they were grown, and how they were flavored. But the biggest flavor factor comes from how olives are cured. Here’s a quick rundown of the three most common olive-curing methods along with their general flavor profiles.

Spanish or Lye Cured: Mild and Meaty

Castelvetrano, Manzanilla, Gordal (aka Queen), California Ripe, and Mission

Don’t be scared by the term “lye-cured”: Food-grade lye is a GRAS (Generally Recognized as Safe) additive that is used to quickly and efficiently extract olives’ bitter compounds. Lye curing yields firm olives that range from mild to sweet in flavor and are large enough to be stuffed and sliced. The process is sometimes called Spanish or Seville-style curing because it originated in Spain. Lye curing is used extensively outside Spain, including California, where the addition of an iron compound to black ripe olives makes and keeps turns ripe black olives absolutely jet black.

Brined: Buttery and Tender

Kalamata, Sicilian, Picholine, Niçoise, Gaeta, Manzanilla

Brined olives are soaked in a salt solution to draw out their bitter compounds and infuse them with flavor. They can be black, purple, or green and are plump, buttery, and juicy. Brined olives are also the ultimate olive for stuffing because of their size and firmness.

Dry-Cured or Oil-Cured: Robustly Salty and Chewy

Greek-style olives, Moroccan Beldi olives, French Nyons olives

Fresh black olives are first crushed or cracked, then packed in salt for a month or more to draw out moisture and bitterness. They’re then soaked and rinsed to remove excess salt, dried, and coated in olive oil—which is why they are often labeled as oil-cured olives. Dry-cured olives have a robust flavor and hearty texture that is enhanced when they’re tossed with herbs, spices, and citrus.

Olive Selection

Whether you’re grabbing a jar or helping yourself to items at the olive bar, look for olives that appear firm, not mushy, and are uniform in size. Opt for pitted olives if you want pretty slices.

How Long Are Olives Good For?

Olives from the olive bar should be refrigerated and consumed within a week of purchase. Jarred and canned olives will keep up to one year in the fridge as long as they remain submerged in brine. If your jar doesn’t have enough brine to cover the olives, top it up with a salt solution made by dissolving 1 tsp. salt into ½ cup hot water. (Allow it to cool before using.)

How to Use Olives in Your Favorite Dishes

Olives are easy to add to all kinds of foods: The trick is knowing how many to use so you don’t overdo it on salt, fat, or that intense olive taste. When you want to include them in a recipe, a good rule of thumb is to count 1 to 2 tablespoons of olives per serving.

The Best Way to Pit Olives

Place olives one by one on a cutting board. Set the flat side of a large chef’s knife on top of the olive. Tap on the knife with your fist to flatten the olive and loosen the pit from the flesh. Use your fingers to remove the pit from the cracked olive.

Olive Recipes to Try

Pizza, pasta, salads, spreads, and so much more—here are some of our favorite olive-laced dishes.

• Vegan Niçoise Salad Bowls
• Roasted Tomato, White Bean, and Olive Bruschetta
• Penne with Swiss Chard, Olives, and Currants
• Stuffed Poblano Chile Peppers
• Mediterranean Pepper and Squash Hash with Creamy Polenta
• Bean & Corn Enchiladas
• Sun-Dried Tomato and Caramelized-Onion Focaccia
• Greek Salad with Sun-Dried Tomato Tofu Feta
• Simple Vegan Pita Pizzas

The post All About Olives: Everything You Need to Know to Select, Store, and Use Them appeared first on Forks Over Knives.

Brown Rice Is Not the Only Whole Grain Rice

Brown rice gets its color and its name from the brown bran coating that is left on the grains after (minimal) processing. It has become synonymous with whole grain rice, but not all whole grain rice is brown. Black, purple, and red rice are also unrefined rice varieties with bran layers that have been left intact.

Rice Grain Size

Rice comes in three grain sizes: short-grain, medium-grain, and long-grain. Short-grain rice is small, starchy, and even sticky (think: sushi rice). Long-grain rice varieties, like basmati, have a lower starch content and cook up light and fluffy. Medium-grain rice falls in-between short-grain and long-grain. It is less fluffy than long grain, less starchy than short grain, with a firm, slightly chewy texture.

Types of Whole Grain Rice

Now that you know about bran content and rice sizes, here are the different types of whole grain rice to choose from.

Brown Basmati Rice (Long Grain)

Basmati rice has long, thin grains that cook up dry, soft, and fluffy. It is native to the Indian subcontinent and remains the most popular rice in India. Brown basmati rice is also the obvious choice for Indian recipes, such as biryani. It also works well for soups, casseroles, and rice pilaf—anywhere you want rice to hold its shape and texture.

Best substitutes: Any other long-grain brown or whole grain rice

Brown Texmati Rice (Long Grain)

Texmati rice is a basmati hybrid grown in America that is tender and light with a toasty popcorn flavor. As the name implies, Texmati rice’s texture is similar to basmati, and it can be used interchangeably in any recipe that calls for basmati or long-grain brown rice.

Best substitutes: basmati rice, Carolina Gold rice (another American hybrid), or any other long-grain brown rice

Brown Jasmine Rice (Long Grain)

Super aromatic jasmine rice cooks up light and slightly firm. It’s the most popular rice in Thailand, where “new crop” jasmine rice is prized for its distinctive fragrance and taste. We specifically call for jasmine rice in our Oil-Free Tofu Fried Rice, but you shouldn’t reserve it solely for Asian dishes: Jasmine rice’s moist, tender texture makes it an excellent all-purpose rice option.

Best substitutes: any long- or medium-grain brown rice

Black ‘Forbidden’ Rice (Short, Medium, and Long Grain)

Black rice is an heirloom variety from China that contains anthocyanins, the same natural pigments that give eggplants their stunning black or purplish color. The grains have an earthy, robust, whole grain flavor that’s stronger than most other rice varieties. Try black rice in grain bowls, rice salads, and sushi rolls to add a splash of dramatic color.

Best substitutes: medium-grain brown rice or red rice

Red Rice (Short, Medium, and Long Grain)

Red rice is native to different regions around the world and can be short-, medium-, or long-grain, depending on where it is grown. Its ruddy-hued bran coating keeps the grains firm and distinct and gives them a nutty, slightly sweet flavor that is similar to wild rice. Try blending red rice with brown rice to add texture, or use it on its own in grain bowls, salads, pilafs, and soups.

Best substitutes: wild rice, Calrose brown rice, and black “forbidden” rice

Brown Sushi Rice (Short Grain)

High-starch sushi rice is extremely mild-flavored, soft and sticky. It is sometimes called Japanese rice and can be easily shaped for sushi. Use it to make sushi and in any recipe that calls for short-grain rice, including rice pudding and risotto.

Best substitutes: short-grain brown rice, black “forbidden” rice, and Calrose brown rice

Brown Arborio or Carnaroli Rice (Short Grain)

Arborio and Carnaroli are Italian rice varieties that are used for risotto. Their starchy, creamy texture when cooked also make them good for breakfast porridges and rice puddings.

Best substitutes: short-grain brown rice, brown sushi rice, and Calrose brown rice

Calrose Brown Rice (Medium Grain)

This ultimate all-purpose rice bridges the gap between fluffy long-grain and sticky short-grain varieties to be firm but creamy. Its mild flavor and creaminess make it a delicious option for risotto when brown arborio rice is unavailable.

Best substitutes: red rice, sprouted rice, sushi rice

Carolina Gold Rice (Long Grain)

This heirloom variety from South Carolina was reintroduced on the rice market by Anson Mills in 1998. It has an earthy fragrance and flavor that is highly sought after by chefs. If you can find it, try Carolina Gold rice in any recipe that calls for basmati or long-grain brown rice.

Best substitutes: brown basmati, Texmati rice

Black Sticky Rice (Long Grain)

Also called glutinous or sweet rice, sticky rice is a cultivar that is high in amylopectin, a plant starch that makes the grains stick together when cooked. Whole grain sticky rice is black or purple. Sticky rice is usually soaked and steamed before it’s added to sweet and savory recipes, but it can also be used to make risotto or rice pudding.

Best substitutes: short grain brown rice, sushi rice

Sprouted Brown Rice (Long or Short Grain)

Sprouted rice isn’t a specific rice varietal. Any type of brown rice can be allowed to germinate before it is dried to become sprouted rice. It has to be brown rice, though, as refined white rice won’t germinate. The sprouting process gives it a robust, hearty flavor while increasing the bioavailability of the grains’ nutrients. Use sprouted rice in recipes where rice texture and flavor are important.

Best substitutes: red rice, black “forbidden” rice, and Calrose brown rice

Whole Grain Rice Recipes

Enjoy the earthy goodness of whole grain rice in these healthy plant-based recipes from Forks Over Knives.

• Easy Purple Sticky Rice Pudding
• Sicilian Rice Balls with Mushrooms and Peas
• Layered Black Rice Salad
• Forbidden Rice Bowl with Quick-Pickled Cabbage
• Individual Broccoli and Wild Rice Casseroles
• Pomegranate Wild Rice Salad
• Stirred-not-Fried Wild Rice
• Wild Rice, Chickpea, and Cabbage Pilaf
• Ethiopian Wild Rice Pilaf
• Herbed Instant Pot Rice Pilaf
• Teriyaki Jackfruit and Rice Stacks
• Indian Brown Rice Pudding (Kheer)
• Brown Rice Breakfast Pudding
• Easy Vegan Sushi Recipes

The post The Ultimate Guide to Whole Grain Rice Varieties appeared first on Forks Over Knives.

What Is Umami?

Umami (pronounced “oo-MAH-me”) is a Japanese word that means the essence of deliciousness, delicious taste, or savoriness, depending on the translation. The term is used in English (and many other languages) to describe a rich, savory, lingering taste sensation that comes from certain foods.

In the early 21st century, umami—or savory, as it’s sometimes called in English—joined bitter, sour, salty, and sweet as one of the core tastes. While bitter, sour, salty, and sweet are easy to distinguish, umami can be hard to define, though it’s sometimes described as meaty, brothy, rich, or salty.

How Umami Was Discovered

Why do some foods just taste better than others? That was the question Japanese chemist Kikunae Ikeda asked himself in 1907 when he was eating a bowl of soup that was especially delicious. He traced the difference to the kombu (dried kelp) used in the broth and ultimately to the high concentration of glutamates in the kombu. Ikeda coined the term umami to describe the distinctly different taste sensation caused by glutamates. He then went on to study other foods to confirm his theory. Research into umami continued and, in 2002, scientists identified umami taste receptors on the tongue, making umami officially the fifth taste.

Umami, Glutamates, and MSG

Just as sweet and salty are our taste perceptions of sugar and salt, umami is the taste perception of glutamate, an amino acid found in most foods. Unless you are highly sensitive to glutamate or have severe food allergies, naturally occurring glutamates and the umami they trigger are a good thing. They help balance and heighten other flavors and can literally make a dish mouthwateringly good: Umami has been shown to stimulate the production of saliva.

Many people confuse umami and glutamates with monosodium glutamate (MSG). MSG is a food additive made by isolating and extracting glutamates to make a flavor-enhancing powder. Because it is pure glutamate, MSG stimulates umami sensations and heightens taste perceptions, which is why it is widely used in prepared foods. But you don’t need MSG to add umami to dishes; the naturally occurring glutamates in certain foods will also do the trick.

Why Umami Is Important in WFPB Cooking

Umami-rich ingredients don’t just taste especially delicious; they can be used to adjust and enhance what you’re cooking. Umami is especially clutch in whole-food, plant-based cooking for a few reasons. For one, it can lend a savory, meaty flavor without the meat. It can also provide a well-seasoned sensation without the addition of salt. And it can help distribute and balance the other tastes in a recipe without the use of fat.

10 Foods Naturally High in Umami

A range of plant-based foods are high in glutamate, the amino acid that triggers the umami sensation, and some might surprise you. Once you know where to find umami, you’ll be able to recognize it, familiarize yourself with its taste, and seek out recipes that maximize its potential.

Tomatoes

Fresh, canned, roasted, or sun-dried, tomatoes top the plant-based umami charts. Roasted and sun-dried tomatoes have the highest concentrations.

Mushrooms

Shiitakes clock in with the highest umami factor among mushrooms, but all mushrooms, especially dried, have flavor-enhancing benefits.

Peas

Surprised to learn that subtle-flavored sweet peas are actually umami powerhouses? So were we! Now we know why they’re an essential component of fried rice.

Fresh Corn

Sweet, juicy fresh corn also boasts an impressive umami factor, which helps round out other flavors in dishes.

Nuts

Amino acids including glutamate are the building blocks of protein, and protein-packed nuts are an excellent source of umami.

Sea Vegetables

Seaweed is where umami research first began, and all types of sea vegetables (except wakame) are high in glutamates.

Miso

Miso paste delivers a one-two punch of savoriness: Soybeans are rich in glutamate to begin with, and the fermentation process that they undergo for miso further amps up their umami factor.

Soy Sauce and Tamari

Like miso, soy sauce and its wheat-free sister seasoning, tamari, are fermented soy products. Both are salty, yeasty, and loaded with umami.

Nutritional Yeast

The drying process used to make flakes of nutty, cheesy nutritional yeast breaks down yeast proteins into amino acids, including glutamic acid (glutamate).

Garlic

All types of garlic—including fresh, roasted, and black garlic—get a lingering deliciousness from umami.

Recipes to Try

Foods with umami are the ultimate secret ingredients in healthy plant-based recipes. Here’s a sampling of umami-forward WFPB recipes to try.

• 10-Minute Sage and Mushroom Tartine
• Vegan Miso Soup with Noodles and Tofu
• Creamy Brussels Sprouts With Sun Dried Tomatoes
• Grilled Chinese Eggplant with Spiced Vinegar Sauce
• Vegan Sisig
• Roasted Celeriac Steaks with Mushrooms and Sweet Potato Mash
• White Bean Fettuccine Alfredo with Peas and Sun-Dried Tomatoes
• Rice Vermicelli Bowls with Bok Choy and Adzuki Beans
• Sweet and Sour Vegetable Soup

Looking for more healthy-cooking inspiration? 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 What Is Umami? The 10 Best Plant-Based Sources appeared first on Forks Over Knives.

Why Cook with Fresh Chile Peppers

If you’ve ever dipped a chip in a salsa with that perfect balance of heat that seems to bring out the best in all the other flavors, then you’ve experienced the instant wow chile peppers can lend to a few simple ingredients. Chile peppers are not just about heat. Depending on the variety and how they’re prepared, they can be fruity, tangy, tart, or smoky—and occasionally even sweet. And for the record, even “Mild” prepared salsas are made with a little chile pepper.

Why Chile Peppers Are Hot (and Bell Peppers Are Not)

What gives chile peppers their heat? It all comes down to one compound: capsaicin. Both bell peppers and chile peppers are members of the Capsicum genus, but bell peppers do not produce capsaicin, the compound that gets its name from the genus and is responsible for chile peppers’ spiciness and heat. Capsaicin in chile peppers is concentrated in the ribs or capsaicin glands that line the sides of a chile pepper. When chile peppers are cut, the capsaicin in the ribs/glands is released and spreads to the seeds, which is one reason cooks are usually instructed to remove the seeds before using chile peppers.

Hotter chile pepper varieties contain more capsaicin than milder types, but chile heat can vary greatly from one chile to another—even on the same plant! This is due to differences in growing conditions (more sun, less sun) and the cross-pollination that occurs easily between different chile pepper varieties.

How to Prep and Cut Fresh Chile Peppers

Chile peppers’ pungency makes prepping them a little different from other vegetables. Here are the steps you need to know to do it right.

1. Pull on a pair of gloves.

While wearing gloves is optional, it’s an important step if you’re cooking with super-hot chiles like serranos or habaneros. Dish gloves or disposable vinyl gloves won’t just protect your hands from burning sensations; they will also protect your mouth and eyes if you happen to touch them after you’re done prepping.

2. Remove the core.

Treat the chile pepper the way you would a bell pepper: Remove and discard the whitish-yellow core along with any seeds attached. The seeds can be a prime source of heat and may also taste bitter.

3. Check the ribs.

Want to know if that jalapeño you just sliced open will be more on the mild side? Nervous that the poblano you’re stuffing could end up fiery hot? Take a look at the veins or ribs that run down the sides. In its pure form, capsaicin (the compound responsible for chile pepper heat) is yellow. So, the yellower the ribs, the hotter the chile pepper. To tame some of a chile pepper’s pungency, trim away the ribs. If you like heat, you can leave them on.

The 7 Most Common Chile Peppers (and How to Use Them)

Once you know the heat levels and flavor profiles of these chile varieties, you can use them with confidence, and even swap them for each other.

For the most accurate heat estimations, we’ve provided Scoville heat unit (SHU) ratings for each chile. The Scoville rating system uses capsaicin levels to classify chile peppers from “mild” (zero units, such as bell peppers) to “extra hot” (over two million units, such as Carolina Reapers).

Anaheim

Heat level: Mild (500 – 2,500 SHU)

The tamest chile pepper around, the Anaheim pepper is used to add a hint of heat in mild prepared salsas. It’s a great gateway chile pepper for cooks who are wary of spice and heat.

Uses: Anaheims’ medium size makes them ideal for roasting and stuffing. Substitute them for jalapeños and serranos for milder results.

Poblano

Heat level: Mild (1,000 – 2,000 SHU)

Deep green, heart-shaped poblanos offer the best of both worlds: a grassy, bell pepper-y flavor with a hint of heat.

Uses: The ultimate chiles for stuffing, poblanos are used to make Chiles Relleno. Roasted or raw, they add mild chile flavor to salsas and chilis.

Hatch

Heat Level: Mild (500 – 8,000 SHU)

Grown in the Hatch Valley of New Mexico, fresh Hatch chiles are highly seasonal, with their season generally running from July to October. They range in heat from mild to extra hot, with the grassy flavor and juicy texture of Anaheim chiles (they’re the same species) plus the heat of a poblano, jalapeño, or serrano, which makes them especially popular among chile aficionados.

Uses: Try Hatch chiles in any recipe that calls for poblanos, Anaheims, or serranos.

Jalapeño

Heat level: Medium (4,000 – 8,500 SHU)

The best-selling chile pepper in North America, jalapeños are smooth and plump, with hints of green pepper flavor. Red jalapeños are chiles harvested when they have fully matured and turned crimson; these pack a little more heat than green.

Uses: Mince or dice and add raw to salsas and salads; use to season soups, stews, and savory baked goods; or split and stuff for Sweet Potato Jalapeno Poppers.

Serrano

Heat Level: Medium* (10,000 – 23,000 SHU)

*Note: Serranos can be up to twice as hot as the hottest jalapeño, though they’re still classified as medium.

Slender serrano chiles have pointed tips that make them instantly recognizable. Their bright, fresh flavor and slow-burn, medium heat make them a favorite for salsas.

Uses: Chop or mince and add to hot and cold dishes for a good dose of heat.

Thai Bird

Heat level: Hot (50,000 – 100,000 SHU)

Also called bird’s eye chile, Thai bird chiles are small and slender, with a fiery hue. These chiles are a must in spicy Asian cuisines. Thai bird chile is sometimes mistaken for chile de árbol, which looks very similar but is a lot milder. To differentiate between the two, look at the tip: Thai bird chiles have pointed tips, while chiles de árbol are more rounded.

Uses: Add whole to stir-fries, soups, and stews to infuse other ingredients with hot, spicy flavor.

Habanero and Scotch Bonnet

Heat level: Extra hot (100,000 – 350,000 SHU)

Habanero and Scotch bonnet are two lantern-shaped chile peppers that are botanical cousins and rank among the hottest chiles available. They are prized for their pungency and tropical, almost fruity flavor.

Uses: Spicy stews, and piquant fruit salsas and relishes (like the mango relish in our Caribbean Black Bean Soup with Mango Relish recipe).

How to Roast Chile Peppers

Roasting large, fleshy chile peppers (such as poblano, Hatch, Anaheim, and jalapeño) tames their heat, brings out their natural sweetness, and adds luscious smoky flavor. It also makes them tender enough for stuffing and baking. Roasting chile peppers requires the high heat of a broiler or grill so the skin blackens and blisters before the pepper itself gets too soft. A grill or a broiler work best.

Grill: Thread chile peppers onto skewers or use a grill basket, and grill the chiles over medium-high heat 6 to 8 minutes, or until blackened and blistered on all sides.

Broiler: Place chile peppers on a baking sheet then broil in the oven 6 to 8 minutes, turning two to three times until they are blackened on all sides.

Air Fryer: Place the chile peppers in a single layer in the air fryer, then cook at 400˚F for 8 to 12 to or until blistered and beginning to brown. Turn with tongs, then cook 3 to 5 minutes more, or until the chiles are blistered all over.

Once the chile peppers are roasted, transfer them to a plate and cover with a large bowl to trap in steam as they cool. Carefully rub the peels off the cooled peppers, then split them open and remove any seeds.

How to Blister Shishito Peppers

Small, green Japanese shishito peppers fall somewhere between bell peppers and chile peppers, and as a rule of thumb, 1 in 10 will be pungent and hot. Shishito peppers are usually cooked or blistered and served whole as finger food with a sprinkling of salt or spice. To make them at home, try blistering them in a 400°F air fryer for 10 minutes (shaking once) or searing them in a dry skillet over medium-high heat.

Hot and Spicy Recipe Ideas

Ready to get cooking with chile peppers? Check out some of our favorite recipes that feature the hot little numbers.

• Vegan Chile Relleno
• Sweet Potato Jalapeño Poppers
• Stuffed Poblano Chiles
• Jackfruit Pozole Verde
• Baja Rice Bowls with Grilled Yellow Squash
• Hearty Vegan Red Bean Chili
• Caribbean Sweet Potato Stew Recipe
• Peach-Corn Salsa with Chili-Lime Chips
• Veggie Fajita Kabobs with Corn and Peppers
• Peach and Pepper Tacos
• Chickpea- and Potato-Stuffed Poblano Peppers
• Caribbean Black Bean Soup with Mango Relish

The post Cook’s Guide to Fresh Chile Peppers appeared first on Forks Over Knives.

What Is Chickpea Flour?

Chickpea flour is just what it sounds like: a flour made by grinding dried chickpeas into a fine, pale golden powder. It is naturally high in protein and fiber—just like chickpeas.

Is Chickpea Flour Gluten-Free?

Yes. Because chickpea flour is made from legumes, not wheat, it is gluten-free.

Are Besan Flour and Gram Flour the Same as Chickpea Flour?

Besan flour, gram flour, and garbanzo bean flour are all chickpea flours; they’re just made from different varieties of chickpeas. Chickpea flour or garbanzo bean flour is milled using whole white chickpeas (garbanzo beans). Besan or gram flour is made by grinding split brown chickpeas (chana dal) into a fine powder. All types have similar tastes and textures. They can be used interchangeably in most recipes, though besan/gram flour is more finely ground.

How to Toast Chickpea Flour

Some cooks prefer to toast the flour before using it to enhance its nutty flavor. Toasting chickpea flour is easy; simply spread the desired amount in the bottom of a skillet, then heat over medium heat 10 to 12 minutes, stirring regularly. Once all the flour has turned a pale brown, transfer it to a bowl to prevent burning, then allow it to cool completely before using.

Can You Make Your Own Chickpea Flour?

To grind your own chickpea flour, you’ll need a high-speed blender like a Vitamix. Place 1 to 3 cups dried chickpeas in the high-speed blender, then start blending on low speed. (This is going to make a lot of noise, but don’t worry!) Gradually increase the speed to high as the chickpeas begin to break down, then blend 45 seconds to 1 minute or until all the chickpeas have been pulverized into a powder. Store in an airtight container with other flours. Note: Home-ground chickpea flour resembles cornmeal and has a coarser texture than store-bought.

Shopping and Storage Tips

When buying chickpea, garbanzo bean, besan, or gram flour, check the “best before” date for freshness. Some stores with low turnover may have packets that have been sitting on the shelf for months, with short sell-by dates.

Store the flour in an airtight container for up to six months at room temperature and up to two years in the refrigerator or freezer.

How to Cook with Chickpea Flour

Chickpea flour is used throughout the Mediterranean, the Middle East, South Asia, and Africa to make sweet and savory flatbreads, thicken soups and stews, and add richness to dumplings and cakes. It is the main ingredient in shiro wat, a hearty, spicy Ethiopian stew laced with tomatoes and onions. But chickpea flour’s tasty possibilities aren’t limited to traditional recipes. Here are a few other ways to use it.

Baked Goods

Add it to gluten-free flour blends and include it in recipes like our Vegan Cheesy Crackers to give them nutty, buttery flavor. Try using it to replace up to one-quarter of the flour in a baked good recipe.

No-Egg Dishes and Omelets

You can use a chickpea flour batter to make a Chickpea Omelet or a veggie-laden scramble to top Breakfast Tostadas.

Pizza Crusts

Chickpea flour’s high protein content gives pizza crusts a crispy outside and a tender, chewy inside. Try it in our Chickpea Flour Pizza Crust.

Veggie Fritters

Chickpea flour’s binding power makes it an excellent gluten-free alternative for holding together oven-fried cakes, croquettes, and fritters, including our Zucchini Fritters.

Sauces and Gravies

Substitute equal amounts of chickpea flour for the flour, cornstarch, or arrowroot powder called for to thicken sauces and gravies.

More Recipes that Use Chickpea Flour

With its binding properties, chickpea flour is a boon to the plant-based chef looking to whip up all manner of eggy-without-the-egg creations. Here are a few more favorite Forks Over Knives recipes that feature the gluten-free flour.

• Crispy Vegan French Toast Cups with Bananas Foster
• Leftover Veggie Chickpea Omelette
• Tofu and Veggie Frittata
• Parsnip-Crust Veggie Flatbread
• Spicy Roasted Brussels Sprouts
• Greek Salad with Air-Fryer Falafel
• Tortilla Española with Potatoes and Red Peppers
• Chickpea and Corn Fritters with Tomato-Corn Chutney
• Vegan Korean-BBQ Waffles
• Muffin Tin Mini Tostadas

The post What Is Chickpea Flour? Everything You Need to Know About Buying, Making, and Using this Gluten-Free Wonder appeared first on Forks Over Knives.

• What Is Soy Sauce?
• History of Soy Sauce
• Soy Sauce vs. Tamari
• Low-Sodium Soy Sauce
• Is Soy Sauce Gluten-Free?
• How Long Does Soy Sauce Last?
• What Are Bragg Liquid Aminos?
• What Are Coconut Aminos?
• Types of Soy Sauce

What Is Soy Sauce?

Soy sauce is a salty, savory, dark brown liquid that is used as both a seasoning in recipes or a condiment for finished dishes. It is made by fermenting cooked soybeans in a saltwater brine for anywhere from several days (many mass-market soy sauces) to several years (artisanal soy sauces). Usually, wheat or other grains are added to enhance the fermentation process and help mellow the flavors of the final product.

The fermenting process is what makes soy sauce special. As the proteins in the soybeans break down, fragrant, robust, yeasty flavor compounds are released along with glutamates, naturally occurring compounds that impart umami and heighten foods’ flavors.

A Brief History of Soy Sauce

Soy sauce has been around for thousands of years. It hails from China, where the technique of fermenting soybeans in brine dates back to the third century B.C. From China, soy sauce spread to Japan, Korea, Indonesia, and throughout Asia. By the 17th century, soy sauce had made its way to Europe from Japan and could be found as a seasoning on the table of Louis XIV at Versailles. And by the 18th and 19th centuries, British food manufacturers and cooks were using Japanese soy sauce to flavor their non-Asian recipes, much as home cooks do today.

Japanese-style soy sauce, made with soybeans, wheat, and salt, remains the most widely available in the world.

Soy Sauce, Shoyu, Tamari—What’s the Difference?

Cruise the soy sauce section of any well-stocked supermarket and you will come across bottles labeled with these three different names. Here’s what they mean.

Soy Sauce

Soy sauce is the general term for any type of soy sauce, regardless of where it is made or what type it is. (More on the different types below.)

Shoyu

“Shoyu” is the Japanese word for soy sauce and is sometimes used on labels for Japanese-style soy sauces made with soybeans, wheat, salt, and water.

Tamari

Originally the liquid byproduct of the production of miso (fermented soybean paste), tamari sauce has a rich, robust flavor and a mellower taste than soy sauce/shoyu. Because it is made solely with soybeans, tamari is generally considered to be gluten-free, but if gluten is an issue, you should choose a brand that states it is gluten-free on the bottle.

Low-Sodium Soy Sauce

Low-sodium, reduced-sodium, or less-salt soy sauce is made in the same way as regular soy sauce, but 40% of the salt is removed from the liquid after the fermentation period. It still has all of the full-bodied flavor of regular soy sauce, as well as plenty of salt (which is why we recommend using it sparingly).

Don’t have low-sodium soy sauce in your cupboard? Stir 1 tsp. water into 2 tsp. regular soy sauce for 1 Tbsp. of seasoning that has a similar lowered sodium content.

Is Soy Sauce Gluten-Free?

Soy sauce usually contains wheat. Tamari, which is made solely with soybeans, is generally considered gluten-free, but to be safe, gluten-free eaters should opt for tamari that include a “gluten-free” label on the bottle.

How Long Does Soy Sauce Last?

Most soy sauces have a shelf life of two to three years, though they may lose some of their pungency over time. Store bottles in a cool area away from direct light. To maintain optimal flavor for longer, refrigerate soy sauce after opening.

What About Bragg Liquid Aminos?

While not soy sauce, Bragg Liquid Aminos is a sauce that’s made with soy. Rather than fermented soybeans, Bragg’s patented process uses soy protein to produce a lighter-hued, thinner condiment that can be used interchangeably with “true” soy sauce. Fans love it because it is certified kosher, non-GMO, and gluten-free. Because liquid aminos have not been fermented, the bottle should be refrigerated after opening. One thing to note is that Bragg Liquid Aminos contains as much sodium as regular soy sauce and so should be used sparingly.

Coconut Aminos: the Low-Sodium Soy-Free Soy Sauce Alternative

Made by fermenting coconut palm sugar and salt, coconut aminos are milder and sweeter than soy sauce and much lower in sodium. They make an excellent alternative to soy sauce for people who are sensitive to gluten and soy.

Quick Guide to Soy Sauce Types

If you like to cook Asian recipes, you may have come across recipes that call for Chinese, Korean, Indonesian, dark, or all-purpose soy sauce. Here’s a brief explanation of each.

Japanese

Japanese soy sauce is the type that you’re probably most familiar with. It has a salty, tangy, slightly sweet flavor and can be used in both cooked recipes like stir-fries and raw recipes such as salad dressings and dipping sauces. Some recipes refer to it as “all-purpose” soy sauce.

Korean Soy Sauce

Lighter in color and extremely salty, Korean soy sauce is generally used only in cooking, not as a condiment.

Indonesian Soy Sauce

Also called kecap manis or sweet soy sauce, Indonesian soy sauce has a caramelized flavor that comes from the addition of molasses or palm sugar. For a quick substitute, stir together equal parts soy sauce and pure maple syrup and use as directed.

Chinese Soy Sauce

Made primarily with soybeans, Chinese soy sauce has a thicker texture and a saltier flavor than Japanese soy sauce.

Dark Soy Sauce

Originating in China, dark soy sauce is viscous and a little sweet; the sweetness can come from longer fermentation times or added sweeteners. It is usually called for specifically in recipes like Chinese noodle dishes, where it coats the noodles and lends them a deep chestnut color.

The post Soy Sauce, Tamari, Liquid Aminos: What’s the Difference? appeared first on Forks Over Knives.

What Is Black Garlic?

Black garlic is garlic that has been cured and aged until it turns sweet, tender, chewy, and black. It was originally produced in Asian countries for its medicinal properties. But its skyrocketing popularity elsewhere in the world can be credited to its unique taste, which is similar to aged balsamic vinegar with a hint of roasted garlic.

How Is It Made?

To make black garlic, whole garlic cloves are cured in a hot, humid environment (155°F to 175°F and 70 to 90% humidity) for several weeks. During that time, the garlic cloves undergo enzymatic reactions, including the Maillard reaction, which is responsible for the browning and flavor changes in cooked foods. As the garlic cures, reactions between garlic’s amino acids and sugars temper its flavors, concentrate its sugars, and turn the cloves from juicy, firm, and creamy white to dense, chewy, and dark brown-black. Because of these changes in taste, texture and color, black garlic is sometimes called “black fermented garlic” even though, strictly speaking, the cloves do not ferment during the curing process.

Commercial producers cure black garlic for four to six weeks in specialized ovens, then age and dry them for several more weeks to prevent spoilage. You can also make black garlic at home in a rice cooker, though it is a long (10-day or more) and smelly process.

How to Select and Store Black Garlic

Black garlic comes in many different forms: whole heads, peeled cloves, smooth purées, and ground seasonings. Here’s how to shop for, use, and store each type.

Whole Heads

A whole head (or bulb) of black garlic typically encases six to 10 cloves that require little effort to extract: Simply peel away the papery exterior around each clove. Then slice, dice, or purée according to how you plan to use it (see ideas below). And save those skins! They can be used to season broths and stocks or steeped in hot water for a savory tea.

Shopping: Look for large heads that look plump and firm beneath the dry, sometimes-darkened skin.

Storage: Store whole heads and unpeeled cloves in a cool, dark, dry place until they hit their expiration date, or up to 6 months in the fridge.

Peeled Cloves

Ready-to-use peeled cloves are sold in clear jars, which let you see their size and quality.

Shopping: Give the jar a quick shake to make sure the cloves aren’t sticky or damp, and be sure to check the expiration date.

Storage: Store peeled cloves in the fridge for up to 3 months after opening.

Purée (Black Garlic Paste)

This easy-to-use condiment can be added by the spoonful to soups, stews, sauces, and salad dressings.

Shopping: Black garlic pastes and purées are often made with oil and salt, so check the packaging to be sure the paste you choose is pure black garlic with no additives.

Storage: Refrigerate after opening and use within three months.

Black Garlic Seasoning

Made with dried, ground black garlic, black garlic seasonings are ultra-convenient because they let you sprinkle black garlic flavor into a dish the way you would add any other spice.

Shopping: Read the ingredient label carefully to check the seasoning doesn’t contain oil, sweeteners, or excessive salt

Storage: Keep seasoning along with other dried spices in a cool, dark, dry place. For the best flavor use within one year.

How to Slice, Dice, and Purée Black Garlic

Black garlic cloves can be used whole, but most recipes call for slicing, dicing, or puréeing it. The cloves have a dense, sticky consistency like dried fruit, so you’ll need a small, sharp knife to slice them widthwise or lengthwise or a large chef’s knife to chop them finely. To purée small quantities (1 to 4 cloves), use a mortar and pestle or add the cloves to the other ingredients that are to be puréed in a recipe.

15 Ways to Cook with Black Garlic

Black garlic’s sweet-savory taste enhances the flavor of so many dishes that once you’ve tasted it, you’ll want to add it to everything! Here are 15 ideas to get you started.

1. Pasta: Add 1 Tbsp. diced or sliced cloves to pasta dishes like Pesto Pasta with White Beans.

2. Pizza: Sprinkle chopped cloves or ground black garlic seasoning over pizza before baking.

3. Beans and lentils: Enrich the flavor of a basic pot of beans or lentils by adding 1 Tbsp. chopped black garlic or garlic purée with other herbs and spices.

4. Soups: Blend 1 to 2 cloves or 1 to 2 tsp. black garlic purée into smooth soups like Creamy Roasted Cauliflower Soup just before serving. Or sprinkle black garlic seasoning overtop as a garnish.

5. Stews: Boost the hearty flavors of stews such as our Best-Ever Beefless Stew: When adding the vegetables and liquid ingredients to the stew, add 1 to 2 Tbsp. chopped or sliced black garlic or a tablespoonful of purée.

6. Whole grains: Transform a plain batch of whole grains by cooking them with 1 to 2 Tbsp. chopped or puréed black garlic.

7. Hummus: Make black garlic hummus by blending 4 cloves into hummus.

8. Risottos: Add a rich, garlicky note to risotto with 1 to 2 Tbsp. chopped or puréed black garlic in addition to or in place of any garlic called for in the recipe.

9. Dips: Purée 1 to 2 whole cloves or 1 to 2 tsp. chopped or puréed black garlic into simple dips like Moutabal (Eggplant Dip).

10. Sauces: Deepen the flavors of savory sauces like Ultimate Vegan Gravy by blending 1 to 2 cloves or 1 to 2 tsp. chopped or pureed with the other ingredients.

11. Salad dressings: Blend 1 to 2 whole cloves or 1 to 2 tsp. chopped or puréed into salad dressings like Vegan Creamy Italian Dressing.

12. Vinaigrettes: Whisk 1 to 2 tsp. chopped or puréed black garlic into an Oil-Free Vinaigrette.

13. Pestos: Use black garlic cloves in place of fresh garlic in pesto.

14. Mac and cheese: Add rich, roasted flavor by incorporating 2 to 4 cloves (chopped, sliced, or puréed) to your favorite mac and cheese recipe.

15. Maple syrup: Artisanal maple syrup producers have started to flavor their syrups with black garlic. You can enjoy the flavor combo and maximize black garlic’s sweeter side by adding 1 to 2 cloves or 1 to 2 tsp. chopped or pureed to maple syrup–based sauces, such as the one used to season Brussels Sprouts with Maple-Mustard Sauce.

Looking for more healthy-cooking inspiration? 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 A Cook’s Guide to Black Garlic: What It Is, How It’s Made, Plus 15 Tasty Ways to Use It appeared first on Forks Over Knives.

At the supermarket, you’ll likely see the two main varieties of kiwi: your standard fuzzy green ones, and golden kiwis, which are a fuzzless variety with yellow flesh. A third, red, variety has recently become available, but a very limited number of growers produce this type, and it isn’t easy to find in stores. Whichever option you choose, their tangy, tart taste is a great addition to sweet and savory dishes alike. Our five-minute guide to kiwis will give you some quick background on the fruit’s history, how to peel a kiwi, and several whole-food, plant-based recipes that highlight this lovely green fruit.

Seasonality

Kiwifruit is available year-round, thanks to long growing seasons in both the northern and southern hemispheres. Like pears, kiwifruits are harvested unripe in the fall and then placed in cold storage. This preserves optimal freshness until it’s time to bring them to room temperature and ripen to sweet, juicy perfection.

Shopping Tips

Select kiwifruits with firm, unwrinkled skin and no signs of cuts or bruises. Ripe kiwis will have a bit of give when gently squeezed, but they shouldn’t feel mushy. Firm kiwis can be ripened on the counter for three to seven days and then stored in the refrigerator crisper drawer for up to a week. Because this thin-skinned fruit can absorb odors, be sure to keep it away from pungent foods.

Kiwi Berries

Kiwi berries or baby kiwis are grape-size varieties with smooth, edible skin. They’re great as a snack (one North American grower calls them “Passion Poppers”), and you can also use them in salads and fruit desserts.

How to Peel a Kiwi: The Spoon Trick

Not sure the best way to enjoy this sweet treat? Skip the peeler and use a soup spoon to remove a kiwifruit’s thin, fuzzy skin. Here’s how:

1. Cut off both ends of the fruit with a small knife. Remove enough to cut away the hard core that forms at the tips of the fruit.

2. Insert a soup spoon under the skin at either end, then slide it around the kiwifruit beneath the skin.

3. Slip the skin off the fruit. Slice or dice fruit as desired. Enjoy!

Kiwi Recipes

While they’re delicious on their own, kiwis are a great ingredient to incorporate into your cooking. From frosty treats to hearty breakfast bowls, we’ve rounded up our favorite ways to get creative with kiwifruit.

Watermelon-Kiwi Ice Pops

Beat the heat during the hot summer months with one of these tangy, fruity ice pops that feature zero added sugar. The dynamic duo of kiwi and watermelon is a combo that will please kids and adults alike!

Kiwi-Orange Flatbreads

This fruit-forward flatbread makes for a delicious and refreshing dessert or afternoon snack. A luxurious orange cashew cream sauce is topped with juicy kiwi and orange segments to create the most eye-catching flatbread you’ve ever seen.

Thai Fruit Skewers with Coconut and Lime

Serve up this tropical no-cook appetizer the next time you host a plant-based party. Skewers of kiwi, pineapple, papaya, and mango are marinated in citrusy, spicy coconut milk to call in all the best flavors of Thai cuisine.

Easy Purple Sticky Rice Pudding

While kiwi might not be the main feature of this delicious, creamy dessert, it certainly makes for an eye-catching topper that adds a sweet tang and perfectly complements the starchy rice.

Mixed Fruit Soup

Slurp up a bowl of this chilled soup, which features a colorful collection of fruit including kiwi, strawberries, dragon fruit, apple, and blueberries. The scrumptious vanilla- and cinnamon-scented milk will ensure you don’t let a single drop go to waste.

Walnut Biscuit Stacked Fruit Appetizers

Break out the kiwifruit at your next party with these perfect plant-based hors d’oeuvres. The nutty biscuits are topped with a tower of fruit and a tantalizing drizzle of maple syrup.

Manna Quinoa Breakfast Bowl

Get your greens in first thing with this vibrant smoothie bowl that features kiwi, kale, and wheatgrass. Quinoa and sunflower seeds add heft, while sliced apple and banana balance out the veggies with fruity sweetness.

Fruit-Topped Vanilla Cupcakes

Who doesn’t love a cute little cupcake when it’s time to celebrate? These classic vanilla cakes are topped with kiwi, strawberry, and pretty much any other type of fruit that tickles your fancy.

Berry-Banana Smoothie Bowls

Enjoy these antioxidant-rich smoothie bowls for breakfast or an afternoon snack when you have a hankering for a healthy sweet treat. Kiwi can be blended into the base and also used as a delicious garnish.

Megan Edwards contributed to this article.

The post How to Peel a Kiwi + Kiwi Recipes to Try appeared first on Forks Over Knives.

What Is Millet?

Actually, the question should be “What are millets?” Millets are a family of seed-producing grasses that hail from sub-Saharan Africa and have been cultivated as food for over 10,000 years. Round, yellow hulled millet has become increasingly popular in Western cuisines and is the type you’ll most likely find at the supermarket, along with fonio, which is a West African millet variety, and sorghum.

The UN’s decision to spotlight millet in 2023 stems from its potential to promote food security worldwide. Millet grows in just about any climate; varieties are cultivated from the chilly plains of Canada to the hot arid regions of Africa. Millet is also a nutritional powerhouse. It’s classified as a “nutri-cereal,” a food grain that’s especially high in essential nutrients.

Is Millet Gluten-Free?

Millet is gluten-free, which is one reason for the perfectly round seeds’ growing popularity. Millet flour is a light, slightly sweet option for gluten-free baking. As with oats, cross-contamination between millet and gluten-containing cereals is possible, so cooks who are especially sensitive to gluten should opt for certified gluten-free millet and millet products.

8 Reasons to Cook with Millet

We’re big millet fans here at Forks Over Knives. Here’s why.

1. Millet is delicious… and versatile.

Millet has a mild, grassy, corn-like flavor that pairs well with both sweet and savory ingredients. It’s delicious served on its own and can be used anywhere a recipe calls for couscous, bulgur, quinoa, or even brown rice.

2. It cooks in just 12 minutes.

Twelve minutes is all it takes to cook a pot of millet to creamy perfection on the stovetop. See the “How Do You Cook Millet?” section below for specifics that include converting cooking times to an Instant Pot/multicooker or rice cooker.

3. It’s reasonably priced.

Hulled millet costs under half the price of quinoa, a similarly sized gluten-free whole grain.

4. Millet makes a great hot breakfast cereal.

Cooking millet in lots of liquid turns it into a luscious, soft porridge that can be served for breakfast or used like polenta in savory dishes. To make millet porridge, simmer 1 cup millet in 4 cups liquid (water, plant-based milk, or a combination) for 30 minutes, or until very soft.

5. Millet adds crunch to baked goods.

Raw millet seeds make a tasty, crunchy addition to breads and other baked goods. You can also toast the seeds 3 to 4 minutes in a dry skillet, then sprinkle over salads and grain bowls. It’s also great in granola.

6. You can sprout and pop millet.

Raw millet seeds can also be sprouted like mung beans and popped like popcorn (in a dry skillet over high heat) for crunchy additions to salads and sandwiches.

7. It’s a nutritional powerhouse.

One cup of cooked millet clocks in at about 200 calories with 6 grams of protein and 2 grams of fiber. It’s also a good source of essential vitamins and minerals including magnesium and folate, and the finger (or ragi) variety of millet is high in calcium.

8. Millet is an ancient grain for the future.

Millet is a sustainable, drought-resistant crop that thrives in poor soil and feeds millions each year. Learn more on the UN International Year of Millets page.

Pre-Cooking Prep Steps

The following prep steps aren’t necessary for cooking millet, but can enhance the cooked grains’ flavor and texture.

Rinsing

It’s always a good idea to rinse whole grains before cooking, even if the package states they have been pre-washed. Rinsing millet removes any dust or debris and can reduce the risk of accidental gluten contamination. It’ll also help keep theRinsing also helps keep the cooked grains separate even as they cook.

Soaking

Many cooks like to soak millet before cooking. Soak millet anywhere from 30 minutes to overnight to make it more tender and digestible.

Toasting

Toasting millet in a dry pan 3 to 4 minutes before cooking it in water adds a nutty element to its flavor profile.

How to Cook Millet

Millet is as easy to prepare as a batch of rice, and 1 cup of raw millet will yield about 3 cups of cooked grains. Here’s a quick rundown of all the ways to prepare it.

Stovetop

Cooking millet on the stovetop lets you control the final consistency.

Instructions: Combine 1 cup millet with 2 cups water in a medium saucepan. Cover, and bring to a boil, then simmer the grains 10 to 12 minutes, or until tender and most of the liquid has been absorbed. Drain off any excess liquid.

Pasta-Style

When you cook millet like pasta in a large pot of boiling water, the grains remain distinct and fluffy like couscous.

Instructions: Simply bring a medium pot of water to a boil, and stir in the millet. Boil 10 to 12 minutes, or until just tender. Drain in a colander, then rinse under cold water, if desired.

Instant Pot (Multicooker)

Because Instant Pots and other multicookers lock in moisture and cook foods at a higher temperature, a little less water is needed to cook millet and other grains.

Instructions: Place 1 cup millet and 1¾ cups water in the Instant Pot or multicooker. Seal. Cook on high power for 8 minutes. Let the steam naturally release to ensure the grains are fully cooked.

Rice Cooker

The regulated heat of rice cookers is perfect for cooking millet and yields distinct, fluffy grains without clumps.

Instructions: Place 1 cup millet and 2 cups water in the rice cooker. Use the setting for white rice (10 to 12 minutes) to cook the millet.

How to Make Millet Flour

If a recipe calls for millet flour but you only have whole grain millet, make your own: Place dry, uncooked whole grains in a blender. Cover. Blend 30 to 40 seconds or until ground into flour. Use as directed in recipes.

Our Favorite Millet Recipes

Want more inspiration? Look no further than these deliciously easy recipes.

• Hearty Vegan Red Bean Chili
• Curried Millet Sushi
• Millet Loaf
• Blueberry Muffins
• Pumpkin Seed Granola with Millet & Oats
• Baked Peaches with Granola Topping
• Millet-Stuffed Chard Rolls
• Almond-Poppy Seed Cake
• Quinoa with Kale and Roasted Butternut Squash
• Millet and Kabocha Breakfast Parfaits
• Curried Millet Cakes
• Szechwan Slaw

Looking for more healthy-cooking inspiration? 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 Mighty Millet: How to Cook the Super-Sustainable Whole Grain (and 8 Reasons You Should) appeared first on Forks Over Knives.