For Fork’s Sake Book

I’m thrilled For Fork’s Sake is featured in the 2023 Holiday Gift Guide by !

Find us alongside 60+ other women-founded vegan brands in food, fashion, beauty, adventure, books and more!

Check out the gift guide at the link in Vegan Women Summit's bio!

HAPPY* holidays!

www.forforkssakebook.com 🌱

*healthy and plant-powered, yay!

Immuni-tea 🤓🤧

Several of you have asked what was in this…

Inspired by a recipe I decided to make a cold and flu buster to have on hand just in case we feel something coming on this winter.

Into the went:

🌱 1.5 oranges (peels and all)
🌱 1 whole lemon
🌱 1 whole lime
🌱 1 Serrano pepper
🌱 2 TBSP minced garlic
🌱 1 inch turmeric root
🌱 4 inches ginger root
🌱 1/2 C fresh cranberries
🌱 a dash of black pepper
🌱 1 C water

I poured this goodness into silicone molds to freeze. This way we can pull them out individually and pour boiling water over to make a hot tea to nip sickness in the bud.

There was enough for a couple small jars as well, which we’ll pull out and use over a couple days if we’re both not feeling well.

A super way to use up the ginger and turmeric and cranberries I had around. And it’s got a definite kick with the Serrano pepper!

It would make a great afternoon hot drink while skiing too!

Cheers to staying healthy this winter!

www.forforkssakebook.com 🌱

Hooray for simple meals post-holiday! 🌱

Soup, salad and cornbread sounded just right last night.

Do yourself a favor and batch cook a big pot of soup (Longevity Soup recipe in For Fork’s Sake is the easiest). Put some in the freezer to enjoy later, and eat off the rest for lunch or dinner during busy days.

Make some simple cornbread or muffins (or cornbread muffins 😉) or toss bread in for toast.

Take 5 minutes to assemble a salad and there you have it—a delicious and uber nutritious meal that will keep you powered up while also helping you get to 30 different plants a week (your gut microbiome will be so happy).

Your happy gut microbiome will in turn help you feel better and help strengthen your immune system. Win-win-win! 🙌

This giving Tuesday support those giving back (50% of profits from the sale of For Fork’s Sake is donated to charity and 1% of gross sales goes to One Percent For the Planet) and while you’re at it, give your body the healthy fuel it needs.

Keep it simple, friends! Eat more plants.

www.forforkssakebook.com 🌱

Creamy, ALL PLANT pasta sauce 🌱😋

Easy and so tasty, full of fiber, vitamins, minerals, antioxidants and phytonutrients…what’s not to love about this creamy pasta sauce?

✅ Cut up a potato, a carrot and 1/3 an onion. Cover with water and boil until easily pierced by a fork. Add some oregano, a dash of nutmeg and a little soy milk and that’s the basic Alfredo recipe.

✅ Add fresh basil (or arugula or carrot tops) if you’d like, as well as 1/4 C cashews, if you’d like (not necessary).

✅ For cheesy flavor, add 1/4 C nutritional yeast (I didn’t have any this time).

✅ Add a little lemon juice, and a little turmeric and black pepper. Also toss in 1/2 tsp garlic powder or fresh garlic.

✅ Blend and pour over prepared pasta.

I made pasta with fresh spinach, and cooked up the with garlic, onion and a little red pepper.

I roasted some root veggies to put on the side and it made a cozy winter meal. Yum.

Cheers to tasty, plant-filled meals! 🙌

www.forforkssakebook.com 🌱

Field trip to farm! 🍄

Fun to see the whole process—from the pellets steaming at 220 degrees to the inoculating actively being done in a sterile room (we watched through the window).

The moist room where they grow was incredible and we brought some new kinds home to try (chestnut, pink oyster and snow oyster).

Are you a fungi lover? (I didn’t like mushrooms until I was in my early 20’s, now I love them.) 🤷‍♀️

www.forforkssakebook.com 🌱

Thanksgiving with my parents, my aunt and uncle and my parent’s friend. 3 of 8 of us are WFPBNO. 🌱

What that looks like is: everyone brings something to share that they want to cook (or buy) and like to eat.

So, we had a regular Turkey gravy and I made a mushroom gravy. We had regular stuffing and I made a WFPBNO stuffing. A regular pumpkin pie and I made a pumpkin pie. Regular green bean casserole and my husband and I made green bean casserole.

I also made roasted vegetables and cranberry sauce. My son made a WFPBNO pecan pie. My husband made the dirty garlic mashed potatoes and I brought some homemade jams.

I’m grateful for a holiday shared, and delicious WFPBNO options.

Here’s hoping your Thanksgiving was a terrific one. And if not, it’s only one day of the year and tomorrow is a new day. 😊

www.forforkssakebook.com 🌱

High protein pumpkin pie overnight oats! 🧡

(These are so yummy and loaded with nutritional goodness!)

Got extra pumpkin purée? Put it to good use in breakfast form…

For 3 solid servings, toss in a high speed blender:

🔸 3/4 C (3/4 can) pumpkin purée
🔸 8 oz. Silken lite tofu
🔸 1 TBSP pumpkin pie spice
🔸 2-3 TBSP coconut sugar, maple syrup or dare syrup

Pour some in the bottom of your container(s). Add a layer of rolled oats (I used about 1/4-1/2 C total per serving, so layer half of however much you’ll be using).

On top of the oats sprinkle 1 TBSP dried cranberries and 1 TBSP chia seeds.

Add another layer of the pumpkin mix, then top with a spoonful of granola if you’d like (recipe coming for that soon). Place in the fridge.

In the morning, stir up and enjoy this yummy fall treat. Add soy milk either to the blender or in the morning if you like a runnier consistency.

✅ delicious
✅ high protein
✅ high in vitamins and minerals
✅ high in omega 3’s
✅ high in fiber

What a tasty way to use up pumpkin purée!

www.forforkssakebook.com 🌱

Creamy chowder time! 🥣

I had some potatoes, celery and mushrooms that needed to be used up.

Here’s what I did:

🌱 cover about 3/4 C cashews with hot water and let sit

🌱 sautée about 1 C celery, 1 C onion and 3 cloves garlic with 3/4 tsp each sage, marjoram, thyme, rosemary and dill with a dash of turmeric and pepper for 5-7 minutes

🌱 add about 1 1/2 C sliced mushrooms (I had cremini and shiitake) and cook until they’ve softened

🌱 add cut up potatoes—I had 6–(leave those fiber-rich skins on) and add water or broth until the potatoes are covered. Bring to a boil and simmer for 8-10 minutes. Add a bag of frozen broccoli and 1/2-1 C frozen corn. Continue cooking on a low boil for 10-ish more minutes

🌱 while that cooks blend the cashews and their water, 1 TBSP lemon juice, 1/4 C nutritional yeast, 1 tsp garlic powder, 1/4 tsp black pepper

🌱 once the potatoes are cooked, add 1/4 -1/2 C of soup to the cashew mixture and blend. (The potatoes help make it especially creamy)

🌱 pour cashew mixture into the soup and mix well

Now you’ve got delicious, creamy soup, perfect for a cold or rainy day. (If you’re avoiding nuts, you could use white beans instead.)

Want other tips for easily eating plants all day every day?

www.forforkssakebook.com 🌱

Who loves NACHOS? 🙋‍♀️

Nachos were a Sunday evening tradition in my husband’s house when he was growing up.

We often keep the tradition alive, but make a HAPPY* version, of course!

Oil-free chips are hard to find (darn it). But it’s easy to make your own: Cut corn tortillas into triangles (spritz with lime juice and sprinkle with chili powder and/or smoked paprika if you want) and bake at 425 for around 10 minutes, until crispy.

Use refried beans or black beans to put on top of the chips. Put back in the oven for about 5 minutes to warm.

Make cashew cheese, or oat queso. Or, instead of cheese (or in addition to it) you can make cilantro tofu sour cream, like we did today.

Top with whatever else sounds good. We used red cabbage, green peppers, green onions, jalapeño, cilantro, guacamole, pico de gallo and salsa.

Corn, soy curls, red onions, black olives, shredded lettuce—the sky (or pan rather) is the limit!

Enjoy nachos like you used to, only now, they’ll move you towards health rather than away from it 🙌

www.forforkssakebook.com 🌱

*healthy and plant-powered, yay!

Let’s talk about plant-based fat, shall we? 🧐

Lots of wonderful whole, plant-based foods contain fat. Avocados, nuts, seeds, tofu…

These are all wonderful foods that contain a lot of other healthful ingredients such as vitamins, minerals, antioxidants, fiber and protein. They are both nutrient dense AND calorie dense.

If you aren’t looking to lose excess weight and don’t have heart disease then you can eat these wonderful foods—no problem.

If, on the other hand, you’re trying to lose excess weight, or are dealing with diabetes or heart disease , then omitting these foods for a time will help you achieve optimal health.

Once you’ve regained your health you can experiment with adding them back in and see how your body adapts.

Me? I wish I could eat avocados and nut butter and cashew cheese ALL DAY. But, I’ve learned that these calorically dense foods stick with me. These days they aren’t a daily food for me. (Hence the peanut butter scraped off my açaí bowl).

When I have them I fully enjoy them—I just don’t enjoy them all day everyday.

What about you, have you noticed how calorically dense foods affect your system?

www.forforkssakebook.com 🌱

When in San Francisco, CA don’t miss ! 🌱

How had I never been here before? Their menu includes plant-based, vegan and raw options—all organic. And Robin Williams loved this place! 🤯

I started with the purple corn drink. What?

Yup, with pineapple to sweeten and cloves. I’ll definitely get it again.

The empanadas were delicious and I LOVED the oil-free raw kale chips.

And then I decided to try the cheesecake (made with real cacao—he brought me the bag to show me—not palm or hydrogenated oils, like most things called ‘white chocolate’).

Good thing I walked before dinner… up to Coit Tower and down the Filbert Steps to the Embarcadero and back 😅

Enjoy whole, plant-based food! Enjoy movement! Enjoy changes of scenery!

Leave the SAD behind and get HAPPY* asap.

How?

www.forforkssakebook.com will tell you!

*healthy and plant-powered, yay!

What a privilege to get to speak with Brian on the Esselstyn Family Foundation YouTube Channel last night!

The Esselstyn’s are some of my biggest heroes—along with the (T. Colin) Campbell family and the Dr. John McDougall family. These people are telling the truth (backed by science) about how we can prevent and reverse the most common diseases in America.

And guess what, it’s not that hard!

I’m happy to share how we made the transition, and how to make it easier with kids. That’s why I wrote For Fork’s Sake: A Quick Guide to Healing Yourself and the Planet Through a Plant-Based Diet.

Check it out!

Head to www.forforkssakebook.com to order your copy (or ) or wherever you get your books or audiobooks.

What’s your favorite Esselstyn family recipe or quote? I have several, and I’d love to hear yours!

www.forforkssakebook.com 🌱

Not your normal oats…😍

Oats (or groats, or whatever whole grain cereal you’re using) don’t have to be boring. Mix it up!

Today I started with a little over 1/4 C sprouted, rolled oats and a little less than 1/4 C steel cut oats.

I added about 1/2 TBSP of h**p hearts and 1 TBSP flax meal and microwaved for almost 2 minutes.

To that I added thawed cranberries and blueberries, 1 orange and 2 figs.

To THAT I added about 1/2 TBSP chia seeds, 1/2 tsp cinnamon, 3 walnuts and 2 TBSP Goji berries.

It was delicious, but my eyes were bigger than my stomach, so I’ll have the rest as a mid-morning snack or as part of my lunch. Or for breakfast tomorrow, we’ll see! 🤷‍♀️

Lots of fiber, phytonutrients, antioxidants, and tasty variety—exactly what I’m going for.

What’s your favorite oatmeal topping?

www.forforkssakebook.com 🌱

Here’s the livestream I did with Meryl Fury of 6 Million Seeds today!

StreamYard Engage your Facebook, or YouTube, Live audience with interviews and shows; all the tools you need for professional shows right in your browser.

Fall Foliage Wellness Retreat is off to a great start!🍁

Getting to chat with one of my top WFPBNO heroes, is always a pleasure. Here I was showing him his endorsement on the front of my book ☺️

His son (and The China Study co-author), Dr Thomas Campbell II spoke today as well. As did his daughter LeAnne Campbell PhD. And Karen, his wife? A total gem. 💎

Meditation led by a cardiologist was a first, as was a group sound bath before bed.

And meeting dear folks who bought books—what a treat! Chris from Des Moines bought one last year and gave it away to a young mom who is NOW EATING WFPBNO! I just love it. So she bought another copy ❤️

And is working on a book of her own. 🙌

So great to be with people looking to learn more and help others ditch the SAD and get HAPPY*

[email protected]" rel="ugc" target="_blank">[email protected] 🌱

*healthy and plant-powered, yay!

Another ‘use what you’ve got’ meal! 🙌

I had:

1 onion
1/4 purple cabbage
1/2 red pepper
1 bunch of kale
Cooked potatoes
2 fresh tomatoes
Homemade smokey hummus
About a cup of fresh arugula

I sautéed the onion with some garlic and added turmeric, black pepper and Italian seasoning.

Next I added the chopped red pepper, and after a couple minutes, the chopped cabbage. After it softened I added the cut up pre-cooked potatoes.

I roughly chopped the kale and tossed it on top. I sprinkled a little Bragg’s amino acids on it and put the lid on to steam for a few minutes.

After the kale had wilted and turned bright green I added the hummus and stirred it in. Once it all warmed I topped with the fresh tomatoes (and a bit of arugula I needed to use).

Easy peasy, and delicious! AND, the fridge is cleaned out! 🙌

www.forforkssakebook.com 🌱

Have you made any tasty creations lately?

Let’s make AEWD! 🤣

(Another Easy Weeknight Dinner) 🎉🎉

✅ cook up 1 C quinoa
✅ chop up one package bacon tempeh (or use beans or baked tofu instead) and brown in a dry skillet
✅ take about 3/4 C of homemade hummus [PREVIOUS POST] and mix it with whatever chopped veggies you’ve got (I had 1/2 a red onion, 1/2 a red pepper, 1/2 C purple cabbage and 1/2 a cucumber)
✅ add all of that together and stir. Sprinkle on additional seasoning if you’d like.
✅ make a salad with whatever you’ve got (I had butter lettuce, arugula, Goji berries, pumpkin seeds, sesame seeds and mustard/maple dressing)
✅ cut up some fruit (this was a Sharlyn melon—a kind we’d never tried before which tasted almost exactly like cantaloupe)

Dinner is ready in less than 25 minutes! 🙌 How easy was that?

Get HAPPY* at www.forforkssakebook.com 🌱

*healthy and plant-powered, yay!

🎯 Pro tip: This tastes even better the next day!

Hummus! (without oil 🙌)

Pull out that Vitamix/Nutribullet/blender and let’s get busy…

✅ 2 cans chickpeas, drained (reserve the liquid!)
✅ 2 TBSP+ garlic (depending on how much you like garlic)
✅ 2 TBSP+ lemon juice (same as garlic)
✅ 1/2-3/4 C liquid from beans (aka aquafaba)
✅ 2 TBSP Tamari
✅ 2 TBSP tahini (optional)
✅ 3/4 tsp cumin
✅ 3/4 tsp liquid smoke
✅ 1 tsp smoked paprika
✅ 1/2-3/4 C pickle juice
✅ a splash of hot sauce if you’d like

Blend. Add more pickle juice to make it the texture you want. This smokey, tangy hummus will hit the spot!

Use it as a dip for veggies, or on a sandwich or pita. Water it down a little and use as a salad dressing. Add it to some pasta, rice or quinoa with chopped veggies for a salad. Dip potatoes in it.

Don’t like chickpeas? Use white beans!

www.forforkssakebook.com for how to eat easy and HAPPY* 🌱

How do you best like hummus?

*healthy and plant-powered, yay!

I attended a retreat this past weekend outside of San Diego. Lots of great people and work and FOOD! 🌴

The food organizers graciously provided vegan options for us, and it was not difficult to eat well (see plates of food).
We even had mocktails one evening.

Airport lunch coming home yesterday was a pizza with no meat or cheese and their split pea and barley soup.

(On the way there I packed my own—potatoes, hummus, some greens, zucchini bread…)

Did I enjoy a piece of celebratory cake at one point? Yes I did. Did I pay for it? Yes, yes I did. 😳

It’s good to be reminded of how far we’ve come and what our bodies are used to now.

It’s also great to jump right back on the wagon.

What about you, have you been reminded how clean you eat by an unhealthy splurge lately?

What many people assume we eat (iceberg lettuce) versus what we actually eat…

A lot of people worry that if they ditch the SAD (standard American diet) and move to HAPPY (healthy and plant-powered, yay!) they’ll miss out on eating delicious food.

Nothing could be further from the truth!

We regularly enjoy favorites like:

🌱 creamy pasta
🌱 colorful tostadas
🌱 savory soups
🌱 tasty desserts

And these are all dishes we make at home.

Learn how to get creative using plants and you’ll enjoy all kinds of meals. (The cornbread muffins are the only recipe I used in any of these dishes, and even that I changed to make celiac approved for a friend).

Sign up for my free newsletter that helps you learn how to shop, cook and live HAPPY!

www.forforkssakebook.com 🌱

Ditch the SAD—I t’s possible! (And never eat iceberg lettuce if you don’t want to!)

Soup season is here! 🍲🍁

Truth be told, we eat a lot of soup year round (even when it’s 99 degrees out, like yesterday!) why? Because it’s easy, delicious and nutritious.

Usually I make a big pot of soup once a week. The soup we make most often is ‘s Longevity Soup (the recipe is in my book, For Fork’s Sake!) For fork’s sake, give it a try!

Once it’s made, you’ve got a ready meal or snack or appetizer at all times—for about a week. Have a bowl for breakfast or lunch. Have 3 bowls for dinner. You’ll find yourself satiated after enjoying this soup, getting all the nutrients, micros and macros you need.

This week I made ‘Polly’s Soup’, a Esselstyn Prevent and Reverse Heart Disease cookbook recipe. Lots of veggies, lentils, potatoes…and don’t forget the !

Make some cornbread (I made recipe, the best), and/or toast (we had some turmeric pumpkin bread from a friend) and a big salad and you’ve got a wonderful meal. Actually, when you make a big pot of soup, you’ve got 8-12 meals…yay!

Make some soup this weekend, and enjoy some easy, tasty, HAPPY* meals this coming week. Your future self will thank you. 🤗

www.forforkssakebook.com for more recipes and tips to eating *healthy and plant-powered, yay! 🌱

Check out these AWESOME meals! 🤩

🌱 “peanut sauce noodles with air-fried tofu and kimchi/veggies”

🌱 homemade pizza

🌱 “Thai style cauliflower tacos with Asian guacamole and cucumber ribbon slaw”

🌱 homemade vegan muddy buddies

These are all made by my 19-year old son, who is away at college 3 states away, and cooking up some amazing whole food plant-based no oil meals! 👏🙌

Parents, this is the same kid who would pitch a fit over green smoothies and cried when we had soup. 😂 You just never know!

Keep feeding your kids great WFPBNO food, and show them how to make it. Then, someday they might send you photos with descriptions that make you drool and beam with pride at the same time 🥹

(My daughter has her own IG .foood showcasing her vegan creations—she’s studying abroad this quarter in Spain.)

Way to go kids, you make this mom proud for so many reasons! ❤️❤️

www.forforkssakebook.com for how to raise healthy, HAPPY* kids 🌱

*healthy and plant-powered, yay!

**plantbased

Are you a part of T. Colin Campbell’s Center for Nutrition Studies Whole Communities ?

Join like-minded individuals (doctors, researchers, parents, students, retirees) who are striving to eat as healthy as possible, per scientific research.

🌱 Join to learn more. Get educated on various topics in the plant-based space. Hear speakers. Read books together.

🌱 Join for community. It can be lonely journeying alone. Here’s a tribe that you belong in, and needs you and your unique strengths and gifts.

🌱 Join to give back. Share articles you’ve read, or written. Speak on a topic you’re knowledgeable about. Offer to help.

You can also take the plant-based nutrition certificate and a food system and sustainability certificate (I highly recommend both) through

And if you’re lucky, someone in your area will host a gathering and provide delicious food and stimulating conversation and you’ll leave with new friends and partners to share in the work of helping people understand what eating plants can do.

For fork’s sake, let’s do this together!

www.forforkssakebook.com for more resources and recipes and ideas 🌱

No trick, just treat this October!

Treat yourself to learning how to THRIVE.

The best part? It's FREE!

New month, new inspiration for FREE! 💥 Why is being healthy so hard these days? Shouldn't it be the norm? The truth is: the odds are stacked against you. The food culture, medical system, ever-growing stress levels, environmental pollution... It seems like we're under a constant attack. The good news is: your body wants to heal. You...

Check this out!
A FREE summit where you, too, can learn to Thrive Against All Odds.
For Fork's Sake, check it out!

Thrive Against All Odds – Join and watch for free By submitting this form, you consent to receive summit details and other updates from both Better Life Summits (the producer) as well as the host. You can withdraw consent at any time (privacy).

Did we drive 30 minutes out of our way to get a kale Caesar at a favorite plant-based lunch place only to discover it closed? Yep 🤦‍♀️

But thankfully, opened up in their place and is 100% vegan. Phew!

The havarti burger was tasty, the mushroom salad fresh and crunchy AND we got loaded tots because how often do you find loaded vegan tots? 🤷‍♀️ (hardly ever, that’s how often)

The pesto tenderloin sandwich took to go in his lunch tomorrow because our eyes were bigger than our stomachs. We did find room to squeeze in a homemade peanut butter cup with a little coffee since it’s the last day of vacation…

Owner Lisa was fantastic and helpful and lovely. Next time you’re in Sebastopol (or Santa Rosa), head to Cozy Plum!

www.forforkssakebook.com for how to eat this great ALL the time! 🌱

Thanks for a delicious and nutritious vegan breakfast ! It powered us through a beautifully scenic morning bike ride around vineyards and past estates.

It was a great start after a wonderful plant-based dinner last night.

Great vegan food in beautiful locations is the best! (And this morning, while warm, was a far cry from 41 degrees and raining at Crater Lake yesterday. Apparently CA hasn’t got the memo that it’s fall yet 🤷‍♀️)

When you’re in Walla Walla, WA visiting friends—WHAT, you don’t have friends in Walla Walla? You need to get some!

Then when you visit them in this new BLUE ZONE TOWN you should definitely head to for some awesome vegan tacos and burritos and for a delicious dinner with great attention to detail. Get at least a few meals from (the tofu Banh Mi and veggie torta are both terrific) and enjoy some vegan ice cream (pumpkin was tasty, as was chocolate peanut butter)—thanks, .foresttt !

If your friends are in the wine industry and a winemaker , ask a zillion questions and offer to help learn how to ‘punch down’ and ‘pump over’. Take beautiful walks around the Whitman campus. I highly recommend catching a local youth football game and cheering on some Troopers.

I guarantee you, it’ll be hard to leave.

Thanks and for such a great time!

Easy dinner using fresh summer veggie abundance 💚

(Thanks, local farmers!)

🌱 Make basil, or arugula, or carrot top pesto (this is carrot top with some basil).

🌱 Wash, trim and cut brussel sprouts in half. Put in pan and drizzle with hoisin and Tamari. Cook over medium heat stirring only to insure even cooking.

🌱 Cook up onions and garlic. Add peppers, fresh or dried mushrooms, and at the end a whole bunch (literally) or cut or torn kale. When finished cooking, add pesto to warm.

🌱 Cook up some whole grain pasta (this is brown rice). Drain, rinse, then add to the veggie and pesto mix. Top with fresh tomatoes and basil.

Salad can be whatever else you have that’s fresh! I had lettuce, cabbage, cucumber, red onion, parsley, cilantro, strawberries and sunflower seeds.

Delicious meal that is loaded in phytonutrients, antioxidants, vitamins, minerals and fiber. Good for your body and good for the earth!

www.forforkssakebook.com 🌱