before and after cooking. Cook meats to an internal temperature of 165 ° F or greater. Discard beef suspected to contain bovine spongiform encephalopathy (BSE), as the pathogens cannot be killed via cooking—however, this may not be discoverable, as a single hamburger may contain meat from hundreds of animals, and the USDA has banned private-party BSE testing in the United States. Prion proteins, the precursors of prions, have been discovered in pasteurized milk, and this could represent a risk of exposure to transmissible spongiform encephalopathies (TSE), including BSE. Cooking animal tissues can create known carcinogens. Animal flesh should be sufficiently heated to prevent food poisoning from pathogens, but not heated enough to create excessive cancer-causing agents.
Other Information
Store at 37 ° F for 2–3 days for most meats, 1 day for seafood, 3–5 days for milk, 2–3 weeks for eggs (in shell); keep all tightly covered and protect from excessive moisture. These are general guidelines only.
Inactive Ingredients
Anticoagulants, antimicrobials, antioxidants, binders, coloring agents, curing accelerators, denuding agents, film forming agents, flavoring agents, packaging systems, pH modifiers, poultry scald agents, and tenderizing agents.
YOUR GUIDE TO PLANT–BASED FOODS
When people change their diet, they often become focused on what they
can’t
eat instead of what they can. Here is a general list of just some of the many wonderful foods that will be part of your diet once you follow the
Forks Over Knives
path.
These suggestions are just that: suggestions. The more you explore the world of plant-based, whole foods, the more you’ll enjoy eating things you may never have heard of before—vegetables such as cardoon, Chinese broccoli, lotus root, and tomatillo, and fruits such as carambola, cherimoya, longan, mangosteen, monster, and sapote. Soon you’ll be making suggestions to other people, recommending favorite foods that you may not even know about yet.
FOODS TO EAT FREELY
Fruits and Vegetables
Fruits—
Including apples, apricots, bananas, berries, citrus, dates, figs, grapes, mangoes, melons, peaches, pears, pineapple, plums, and pomegranates
Vegetables
—Including asparagus, carrots, celery, cucumbers, onions,
peppers, pumpkin, sweet potatoes, tomatoes, and squash (yes, some of these are botanically fruit, but we think of them as vegetables)
Cruciferous vegetables
—Including broccoli, Brussels sprouts, cabbage, cauliflower, radishes, Swiss chard, turnips, and watercress
Leafy greens—
Including beet greens, chard, collards, kale, lettuce, parsley, and spinach
Sprouts—
Including adzuki bean, alfalfa, broccoli, mung bean, soybean, and sunflower
Tubers
—Including parsnips, potatoes, and yams
Mushrooms
Including cremini, portobello, shiitake, and other mushrooms
Legumes
Including beans, chickpeas, lentils, and peas
Whole Grains
Including amaranth, barley, corn, kasha, millet, oats, quinoa, rice, and wheat berries
FOODS TO EAT MORE SPARINGLY
Avocados
Coconut
Dried fruits
Nuts and seeds
Olives
LIGHTLY PROCESSED/INSTANT/READY-MADE FOODS THAT ARE OKAY TO EAT
Pasta sauces
—Choose sauces with little to no added oils.
Plant milks
—These include soy, rice, oat, hemp, and nut milks, such as almond milk.
Oil-free salad dressings
—Dressings should also be low in added sweetners.
Soups made with whole foods
—They can be canned or dried. (Dr. McDougall’s line of light-sodium soups is particularly good.)
Whole-grain breads, mixes, and crackers
—These include whole-grain bagels, cereals, muffins, pancakes, pastas, pita pockets, pizza crusts, and waffles. Be careful to avoid added oils, sugars, and other unwanted ingredients.
WHICH FOODS ARE CONCENTRATED SOURCES OF VITAMIN C? POTASSIUM? CALCIUM?
Every day, we see messages saying things like, “Calcium is good for your bones” or “Vitamin C helps to prevent colds.” These statements and others like them fuel an interest in
Other Information
Store at 37 ° F for 2–3 days for most meats, 1 day for seafood, 3–5 days for milk, 2–3 weeks for eggs (in shell); keep all tightly covered and protect from excessive moisture. These are general guidelines only.
Inactive Ingredients
Anticoagulants, antimicrobials, antioxidants, binders, coloring agents, curing accelerators, denuding agents, film forming agents, flavoring agents, packaging systems, pH modifiers, poultry scald agents, and tenderizing agents.
YOUR GUIDE TO PLANT–BASED FOODS
When people change their diet, they often become focused on what they
can’t
eat instead of what they can. Here is a general list of just some of the many wonderful foods that will be part of your diet once you follow the
Forks Over Knives
path.
These suggestions are just that: suggestions. The more you explore the world of plant-based, whole foods, the more you’ll enjoy eating things you may never have heard of before—vegetables such as cardoon, Chinese broccoli, lotus root, and tomatillo, and fruits such as carambola, cherimoya, longan, mangosteen, monster, and sapote. Soon you’ll be making suggestions to other people, recommending favorite foods that you may not even know about yet.
FOODS TO EAT FREELY
Fruits and Vegetables
Fruits—
Including apples, apricots, bananas, berries, citrus, dates, figs, grapes, mangoes, melons, peaches, pears, pineapple, plums, and pomegranates
Vegetables
—Including asparagus, carrots, celery, cucumbers, onions,
peppers, pumpkin, sweet potatoes, tomatoes, and squash (yes, some of these are botanically fruit, but we think of them as vegetables)
Cruciferous vegetables
—Including broccoli, Brussels sprouts, cabbage, cauliflower, radishes, Swiss chard, turnips, and watercress
Leafy greens—
Including beet greens, chard, collards, kale, lettuce, parsley, and spinach
Sprouts—
Including adzuki bean, alfalfa, broccoli, mung bean, soybean, and sunflower
Tubers
—Including parsnips, potatoes, and yams
Mushrooms
Including cremini, portobello, shiitake, and other mushrooms
Legumes
Including beans, chickpeas, lentils, and peas
Whole Grains
Including amaranth, barley, corn, kasha, millet, oats, quinoa, rice, and wheat berries
FOODS TO EAT MORE SPARINGLY
Avocados
Coconut
Dried fruits
Nuts and seeds
Olives
LIGHTLY PROCESSED/INSTANT/READY-MADE FOODS THAT ARE OKAY TO EAT
Pasta sauces
—Choose sauces with little to no added oils.
Plant milks
—These include soy, rice, oat, hemp, and nut milks, such as almond milk.
Oil-free salad dressings
—Dressings should also be low in added sweetners.
Soups made with whole foods
—They can be canned or dried. (Dr. McDougall’s line of light-sodium soups is particularly good.)
Whole-grain breads, mixes, and crackers
—These include whole-grain bagels, cereals, muffins, pancakes, pastas, pita pockets, pizza crusts, and waffles. Be careful to avoid added oils, sugars, and other unwanted ingredients.
WHICH FOODS ARE CONCENTRATED SOURCES OF VITAMIN C? POTASSIUM? CALCIUM?
Every day, we see messages saying things like, “Calcium is good for your bones” or “Vitamin C helps to prevent colds.” These statements and others like them fuel an interest in
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