2 tbsp. of Olive Oil = 240 calories

If you eat this just once a day,  that’s 87,600 calories in a year

1 pound body weight = 3,500 calories

That means you need to burn 3,500 calories in order to lose 1 pound of body weight

Or, if you just cut out this daily shot of oil,

You can lose 25 pounds in a year.

For you math-lovers:

240 calories x 365 days in a year = 87,600 calories in a year

87,600 calories in a year / 3,500 calories per pound = 25.0286 pounds in a year

My 5-minute “Get Healthy” Simple Step:

Ditch the Oil

Oil is pure fat.  Because it is pure fat, our bodies naturally tend to crave it.  This goes back to the survival instinct to crave calorie-dense foods like sugar and fat.  However, it really doesn’t do much to add flavor to a dish.  You can get naturally fat-free flavor from spices, herbs, vinegars, and mustards.  You can use different oil-free cooking techniques like roasting, grilling, and steam-saute to create delicious, interesting recipes that are packed with flavor and nutrition, while staying low in empty calories.

Oil-free cooking is probably new to you.  It was definitely new to me when I started my plant-based diet.  Long before I was ready to give up eggs and chicken breast, I gave up oil.  Within months, I had lost 20 pounds, not even trying.  I ditched the oil…and found my skinny jeans.

Don’t be scared, I’m here to help.  I’ve got Chef’s Tips and Tricks for oil-free cooking.  Like anything new, this just takes some practice and might feel uncomfortable.  However, this is a goal that is worth adopting for your healthy lifestyle.

Your goal this week:  Cook without oil at least once this week

Tips and Tricks on How to Cook Without Oil

Cooking oil-free is foreign to most of us.  Pretty much every recipe starts with a couple tablespoons of oil in the pan, spraying on a layer of cooking spray, melting a tablespoon of butter, or rendering a dollop of lard.  While these oils and fats make food taste richer and more satisfying, they are hidden with extra calories that most of us don’t need.  Here are my Chef’s Tips for ditching the oil and using water or other calorie-free substitutes for healthy cooking:

Roasting and Baking – aka Steam Roasting

Skill Level: Intermediate                Taste Level: Nervous Seedling

Use it On: Hearty root vegetables (carrots, parsnips, sweet potatoes, potatoes, onions), Fall Squash (butternut, acorn, spaghetti), Cruciferous Veggies (broccoli, cauliflower, Brussels)

How to do it: Preheat oven to 450.  Clean, peel, and trim whatever veggies your are roasting.  For anything besides potatoes, place your vegetables in a baking pan or on a baking sheet.  Add enough water to cover the bottom 1/4-inch of the pan, usually only 1/2 cup or 1 cup of water.  Roast, uncovered, for 25-30 minutes, flipping the veggies 1 or 2 times during the roasting.

For potatoes, sweet potatoes, or “fries”, simply place the tubers on a baking sheet without any extra liquid.  Flip every 8-10 minutes during the roasting, to ensure even cooking.

Chef’s Tip:  If it’s your first time, start by roasting at a lower temperature, like 400F.  It will take a bit longer, but you’ll have some extra breathing room in case you tend to burn things easier.

Oil-Free Grilling

Taste Level: Curious Seedling – Confident Brussel Sprout

Use on: Asparagus, Onions, Bell Peppers, Portabello Mushrooms, Corn on the Cob, Eggplant, Zucchini, Summer Squash

How to It: Get your grill smokin’ hot!  Seriously, the secret to oil-free clean grilling is a hot grill.  Fire up the grill first.  Then, start cleaning and preparing your vegetables.  Peel and trim your vegetables, but be sure to leave in large enough pieces that they won’t fall through the grill grates.  When the grill is nice and hot, place the vegetables on the grill.  Let them sear for at least 5 minutes, before you start trying to move them around.  If the veggies stick, let them sear a little longer.  Use tongs or a long spatula to flip and turn the vegetables.  You’ll probably cook them about 5-7 minutes on one side, then just another 2-3 minutes on the second side.  However, you can cook to your liking — for more char flavor, simply cook longer, closer to the flame.  For less, cook them less, on indirect heat.

Chef’s Tip:  Get a Cast-Iron Grill Pan

A grill pan enables year-round grilling indoors.  Most modern grill-pans are coated with cast iron.  This allows the grill to get super-hot, while also helping to prevent sticking.  If you like to grill outdoors a lot, a grilling basket can make it easier to grill large quantities of food and to cut your vegetables into smaller pieces.