Chef AJ Live! | Forks Over Knives Annual Meal Planner Cooking Demo

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Forks Over Knives so generously donated 4 annual meal plan subscriptions to The Real Truth About Weight Loss Summit, so to say thank you I did this cooking demo of 7 of my favorite recipes from their annual meal plan which I use and love!.
I did 7 easy, delicious and nutritious recipe in under 30 minutes!!!
The meal planner is customizable and you can get a free two week trial here:forksmealplann...
Happy Eating.
Love & Kale,
Chef AJ
BERRY BURST OATS
1 cup gluten-free rolled oats
6 oz frozen raspberries
(≈1 cup)
1 cup unflavored plant milk
plus more as needed
1 teaspoon chia seeds
2 tablespoons pure maple syrup
plus more for serving
1 dash ground cinnamon
THE CILANTRO-LIME RICE
1⁄2 cup brown rice
rinsed & drained (≈1 1⁄2 cups cooked)
2 tablespoons fresh lime juice
2 tablespoons fresh cilantro
chopped
sea salt
freshly ground black pepper
FOR THE VEGETABLES & BEANS
1⁄2 yellow squash
quartered lengthwise & thinly sliced (≈5 oz)
1 carrot
chopped (≈1⁄2 cup)
1⁄2 yellow onion
chopped (≈1⁄2 cup)
2 cloves garlic
minced (≈2 teaspoons)
1⁄2 (15-oz) can kidney beans
drained & rinsed (≈3⁄4 cup)
1 1⁄2 teaspoons mild chili powder
1⁄2 teaspoon ground cumin
FOR THE GREEN BEANS
1 lb green beans
trimmed (≈2 cups)
sea salt
freshly ground black pepper
FOR SERVING
1 1⁄2 oz baby spinach
(≈2 cups)
5 oz grape or cherry tomatoes
halved (≈1 cup)
2 tablespoons fresh cilantro
(optional) chopped
1⁄2 lime
(optional) cut into wedges
1 scallion
(optional) (white & green parts) sliced (≈2 tablespoons)
CREAMY BROCCOLI CURRY
INGREDIENTS
3⁄4 cup brown rice
rinsed & drained (≈3 cups cooked)
1 russet potato
scrubbed & cut into large dice (≈12 oz)
7 oz fresh or frozen broccoli florets
(≈2 cups)
1⁄2 yellow onion
diced (≈1 cup)
1 clove garlic
minced (≈1 teaspoon)
1 teaspoon fresh lemon juice
1⁄2 cup light coconut milk
1 teaspoon mild curry powder
1 tablespoon tomato paste
1⁄2 teaspoon arrowroot powder
(or cornstarch)
2 teaspoons fresh basil
(optional) finely chopped
2 teaspoons fresh cilantro
WILD RICE AND SWEET POTATO SALAD
1 cup wild rice
rinsed & drained (≈3 1⁄2 cups cooked)
2 sweet potatoes
peeled & cut into large dice (≈2 1⁄4 cups)
2 tablespoons pure maple syrup
2 tablespoons apple cider vinegar
2 teaspoons stone-ground mustard
1 dash cayenne pepper
1 dash ground cinnamon
2 red apples
chopped
1⁄4 red onion
chopped (≈1⁄2 cup)
BEET CUCUMBER SALSA
1 (8-oz) package precooked beets
roughly chopped (≈1 cup)
1 Persian cucumber
roughly chopped (≈5 oz)
1⁄2 apple
roughly chopped (≈3 oz)
1⁄2 shallot
roughly chopped (≈1 oz)
2 tablespoons fresh lemon juice
2 tablespoons fresh cilantro
(optional) roughly chopped
sea salt
freshly ground black pepper
sea salt
freshly ground black pepper
2 tablespoons roasted shelled pumpkin seeds
(optional)
(optional) finely chopped
1 pinch cayenne pepper
(optional)
sea salt
freshly ground black pepper
BERRY BURST OVERNIGHT OATS
1 cup gluten-free rolled oats
6 oz frozen raspberries
(≈1 cup)
1 cup unflavored plant milk
plus more as needed
1 teaspoon chia seeds
2 tablespoons pure maple syrup
plus more for serving
1 dash ground cinnamon
1 pinch sea salt
STRAWBERRY BARS
1 ripe banana
1⁄2 teaspoon pure vanilla extract
1⁄2 teaspoon lemon zest
1 dash ground cinnamon
3⁄4 cup gluten-free rolled oats
1⁄3 cup strawberry fruit spread
1⁄2 cup fresh strawberries
(optional) sliced
YOU'LL NEED
9 x 5-inch loaf pan
parchment paper
Bon Appetit!!!

[@davewegener5049]

Thank you, Chef AJ! I always pick up more nifty ideas from watching and reading your work. By the way, I am on Day #33 (of your book's 21-day challenge) during which time I cut out nuts, flours, dried fruits, coffee (decaf w/ plant-based, but fatty, creamer & sweetener), the "occasional/daily" serving chocolate since Christmas, etc. I had my blood tested on Day #1 (Apr. 1) and again on Day #23 at my doctor appointment. My total cholesterol went from already great (101) to an amazing (66), my LDL from 42 to 28, and my triglycerides from 145 to 88. I've also lost 8 pounds since Day #1. I think I will see myself at 200 pounds or lower by summer. I was 335 pounds in March 2016. This morning I'm 209 lbs. I haven't seen the 200's since I left the Air Force in 1987 at age 22. "EAT TO THE LEFT OF THE RED LINE..." You and Jeff Novick gave me the additional boost of simplified/summarized info (i.e. calorie density) and encouragement with humor I needed to re-boot my new, healthier lifestyle. Thank you, and God bless you and your work. (P.S. I am considering becoming a CHIP facilitator in the near future. Even my wife is on board with the idea.)

[@CHEFAJ]

Terrific!

[@slayqueen5996]

Chef AJ you changed my life! Thank you. I’m finally free. No more Keto that almost killed me. Actually, you saved my life!!!!

[@VibingwithSeher]

Did you fast?

[@Luniwitschi]

Thats great 😍❤

[@CHEFAJ]

That is fantastic!

[@Carouselpics]

Same here Raquel. I had no energy on Keto. A lot of problems with that.

[@kerriewithpurpose5722]

@@Carouselpics wow...i hate the idea of keto...not natural....eating veg bean and fruit way more natural and healthy for the body

[@CHEFAJ]

Good News!!! FOK allowed me to type out the exact measurements. So here you go!

[@judysykes3656]

So where are the measurements?

[@marandjoe]

@@judysykes3656 click the show more ..

[@phylliscable63]

These all look like great recipes! Thank you for fixing the sound for your videos. It is SO much better now.

[@charleswilson4598]

This is not a criticism, I don't do that, but just an observation. When I pour stuff dry or wet into a mason jar I find that a canning funnel works very well. But sometimes I didn't plan well enough and have to make do at the time. Thank you for this video, I need stuff like this.

[@CompostWatcher]

I would pour the liquid into the more solid stuff (mustard bowl)(to help rinse it out) and mix it up and use a silicone spatula to clean it out.

[@cc-carol5951]

This video is a KEEPER!!! Thanks, Chef A.J. ☺️

[@mariasophia8707]

Love the kitchen...nice and bright ...thanks for the time you take to put these recipes together for us!!

[@missiris1234]

You look great AJ. Being a homeowner definitely agrees with you. How is your husband?

[@burningblueskies2266]

I just signed up for this last week. Started my first week meal plans Tuesday. So happy to have made the first step. REALLY happy with the service!

[@julieannemooreedwards9909]

Thank you, ChefAJ, for your generosity. 😻

[@pamjenkins9102]

I'm going to make and enjoy all of these simple & wholesome receipes.

[@Equinox1.5]

Great to watch you making these dishes, Chef AJ. I like that you substitute ingredients, simplify the recipes a bit and do an oil-free sautéing demo, something that doesn't always quite work for me, especially without salt. Thank you 😊

[@cantstoplion]

Excellent AJ! Thanks. Also happy for you to have a kitchen you deserve. Much love

[@CHEFAJ]

Thanks!

[@geno5169]

AJ I really appreciate this vedio like you’re breakfast or all of them

[@evelynhamlin9402]

Thank you so much Chef AJ for the demo. I'm a visual cook!

[@dianebassett1930]

Darshana Thacker is so talented, and these menus are great. Thank you for the demo Chef AJ! ❤️

[@linzertube]

Beautifully simple recipes! Thanks, Chef AJ.

[@elenichouvarda8229]

You are so wonderful!!! We are listening to some videos now about toxins etc. and learn more. So happy to find you here. Asheville Vegan Runners

[@jannekeh8318]

Thanks for this, I just printed mine first week of the Forks Meal Planner. It looks amazing!

[@elainefleureton5536]

Thank you 🌺

[@agingintobeauty]

"So good you can serve it to 'regular' people." LOL At first I thought 'What does that mean?' But then thought - We are extraordinary people in the plant based universe, aren't we? LOL

[@suzik5981]

This is great. Thanks for taking the time to do this.

[@Kelleena1on1]

It was amazing how u functioned in yr previous kitchen but this kitchen is big , light and so much more sadisfying thanks for sharing

[@Lallord]

Love Your new kitchen!

[@CHEFAJ]

Thanks

[@LauraCastillejos]

These all look fantastic! Thanks AJ! 💕

[@Lisa-yo1qv]

Thanks Chef AJ this is so helpful. You make recipes seem so accessible that its inspiring.

[@mdvern9753]

Loved this format. Great ideas.

[@michelled7100]

I really like this video! I have seen some of your older videos and not as many of the newer ones. I love your pretty kitchen, btw!! These look like easy recipes. I am getting kinda hungry! Thank you for sharing FoK ideas!

[@lindakeller6086]

Can't wait to try some of these recipes. Thank you

[@bobtewes1918]

I really enjoyed your video! Easy peasy. I love your style. You make it so easy!

[@ThePeoplesGuide]

Thanks for the recipes :) Your kitchen looks AMAZING!

[@lloydchristmas4547]

Thanks for sharing.

[@skydreams5207]

You are terrific!!! Thank you!!

[@geno5169]

Or plant based egg sandwich.with egg whites. .for lunch I’ll eat plant based burgers from morning star.

[@geno5169]

Fir my breakfast eating oatmeal gets boring with blueberries.sometimes I’ll put those blueberries and cinnamon.bug fruit..sometimes I’ll shredded wheat or cold oatmeal.just found .

[@rose8662]

Thanks, Chef AJ❣ Love YOUR food, too❣ 💖🤗😘🤗😘🌹

[@CHEFAJ]

Thank you!

[@tarawalters9236]

If you freeze your bananas with the peels on all you have to do is rinse them under warm water or hot water and the peel comes right off

[@shaynek.3806]

These look yum !!! Thank you chef AJ 💕💕💕

[@magdalenaholland7232]

Thank you chef aj ❤️

[@bonniehoke-scedrov4906]

Great video! Thank you so much!

[@Mizzfm1]

is silicon healthy when it heats?

[@linalogic]

Could u give the measurements for the oat bars?

[@linalogic]

Love your videos

[@spoostad]

Chef AJ. I am learning all I can. A bit confused about the difference between vegan and WFPB diets. I identified with your ;right of the red line' video. I am a type 2 diabetic diagnosed about 4 yrs ago. I need to lose about 100 lbs, I don;t like raw vegetables but love cooked ones. I love legumes. Some videos seem to overlap re: what to eat. Is Ezekial bread ok? I loved your Trader Joe video. Should I just look for items with NO animal product? NO eggs, meat, amd no dairy? Is oil truly not recommended for WFPB? No added salt or sugar, right? I am already losing weight so I believe this is for me. Are almond and oat milk ok? Any non dairy yogurts ok? Thank you!

[@bookmouse770]

Yum yum yum!

[@ruthtorphy2204]

Chef AJ your making me hungry.

[@patriciakapua7395]

hi the recipes look yummy But it would be a good idea to say how much of each ingredient to use, and also if you put something in the oven, you don't even mention how long to keep it cooking. You did say pop it in the oven is that the microwave oven? Any way, knowing how much of this to use, and how long to cook certainly would be helpful.

[@CHEFAJ]

Patricia Kapua if you sign up for the free two week trial you get access to all the recipes I believe

[@angiewebb6775]

Looks delicious thank you. Could i use the date paste from the date lady for the dressing.

[@CHEFAJ]

sure

[@Bushcraft242]

Physiology kinesiology biomechanics anatomy nutrition

[@seniorcaretoday8748]

Congrats on your beautiful new kitchen! Even though you're so cute to look at, the camera needs to be closer to the food.

[@Robin-gf7bd]

Where are the exact measurements? Great video, but I’m torn between buying your book or joining FOK 🤣

[@VibingwithSeher]

Hey chef! Is fasting important to lose fat?

[@CHEFAJ]

It's not necessary

[@geno5169]

I’m still new to my plant based starting in September. With my meals.I’m struggling.

[@CHEFAJ]

Yes we do! ♥️

[@hoofheartedicemelted296]

Is that Sparky in the background? Totally awesome doggy if it is! ♥

[@CHEFAJ]

Hoof Hearted Ice Melted Bailey

[@kapekacava]

All oats are gluten-free

[@healthnut3433]

The wild rice would be healthier if not cooked. Just soak in water for 24 hours & drain. How about blending the salsa to make a dip? I would drop the salsa off the chips too easily. Sweet potato instead of the regular potato in the broccoli curry recipe? More nutritious and colorful. Thank You- very helpful video. And... I bought an electric pressure cooker today- stick blender is in the mail. Eager to try some of your recipes from other videos. :)

[@scotgirl4703]

I am a bad vegan, try as I may I can't bring myself to enjoy sweet potatoes😂

[@lizziedripping71]

Hi. I live in the UK where sweet potatoes are not native. I just couldn’t get my head around a potato being “sweet” 😳 but gradually I have accepted them & they are great in desserts etc. Good luck with them or just find a substitute. You are not a bad vegan - it’s just a potato !

[@scotgirl4703]

@@lizziedripping71 can just about stomach them in a curry lol!

[@davewegener5049]

@@scotgirl4703 Try them cut up into small pieces, seasoned and roasted until tender. (That's how I eat them at work.) Try them cooked, mashed and seasoned with cinnamon, date syrup and some cranberries and/or some chopped apples. (Like a holiday side dish, but you get to eat the whole serving dish!) Try them cut up into bite-sized pieces, roasted and added to chili or soup. These are ways I love them. I am trying to take the next step of eating the skins too, like Anne Esselstyn seems to love. "They're the most nutritious part too," she says.

[@sharonburke3553]

Scot Girl I

[@Equinox1.5]

I'm not a huge fan either but my body likes them! Two recipes you might like, though - both on KZbin: Cooking with Plants (Anja Cass) has a sweet potato breakfast smoothie recipe video and The Jaroudi Family has a chocolate sweet potato pudding video. Brittany Jaroudi's husband is not a sweet potato fan, so she has quite a few recipes on her channel that disguise them well, while still giving you the nutritional benefits. There are so many other veggies, though, that you could always leave them out of recipes instead, or use butternut squash, pumpkin or carrot as substitutes, maybe, if you're ok with those?

[@angiewebb6775]

Would the coconut milk be the one in the can or the carton by the almond milks?

[@jase1976]

Carton, like soy milk or almond milk, for this recipe. Creamed coconut/coconut milk in cans is different and high in fat (saturated), though you can sometimes get a low fat one.

[@CHEFAJ]

Carton

[@mercado512]

I'm working my way to plant base but the sight of some plant base recipe seem mushy and then I become discourage =(

[@CHEFAJ]

Ncogkneetoh Ohana then try using an air fryer everything tastes crisp and crunchy

[@ChrisSmith88love]

What Toaster Oven do you recommend?

[@CHEFAJ]

Chris Smith The Breville

[@3sh5750785]

how do you get the instructions to make your recipes?

[@CHEFAJ]

Mary Ann Shults these are not my recipes you get them at FOK, you can get the plan for free for 2 weeks. Information is on the show notes 😊

[@tesss6767]

Is there a Forks Over Knives Spa so we could go to to lose weight? And of course learn the program? If so can you please let me know where it is and the phone number... Thanks

[@CHEFAJ]

No there isn't, but you may want to check out True North www.healthpromoting.com

[@cool_beans]

Cosmic carrie told me about you

[@gratitudeindeed8190]

So all planet based milks have some oil in them.

[@CHEFAJ]

Favor Favor not all of them. Some are just almond and water

[@irhonda31]

This made my stomach growl! Why do I watch these videos when I’m not in cooking mode?! 😖

[@CHEFAJ]

LOL😃

[@76brat]

👍

[@danhansen5815]

A chef never cooked with gas?

[@CHEFAJ]

Only had electric ovens until now.

[@Thatcntrygirl1]

Wished it actually was a recipe .. it’s just an ingredient list 😞

[@abbiejaye7019]

You can try their meal planner for FREE for 2 weeks!

[@vickydelgado1324]

L

[@patriciakapua7395]

Hi I just read your replies to different people. They are not even acceptable answers. All you say is sign up for the course. Wouldn't it be a little easier if you are going to show these recipes on you tube why don't you give the instructions.

[@CHEFAJ]

Patricia Kapua I do in many of my videos. You can get all the recipes for free for signing up for their meal planner free for two weeks

[@Equinox1.5]

There is likely a copyright issue here that doesn't allow Chef AJ to print the instructions. She has shown us how to make them, though, and regarding oven temperatures and timings, etc., you could either guess from your own experience or look up similar recipes online and apply their temperatures and times if you don't want to sign up for the FoK trial.

[@CHEFAJ]

Rose Viola the recipes are now in the show notes as they recently gave me permission to write them down

[@Equinox1.5]

@@CHEFAJ Hi Chef AJ. I see lists of ingredients in the show notes but not instructions, e.g. oven temperatures, length of time in the oven, etc...? That doesn't bother me because I don't mind estimating it but I thought that the original poster was looking for method/instructions and it struck me that you might have been permitted to list the ingredients but not together with the instructions. Please correct me if I'm wrong.