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:https://forksmealplanner.com/

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!!!