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.
Oil is “delicious” because it is fat. Our primal instincts tell us it is “good” in the same way they tell us to eat more sugar and other calorie-dense foods.
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-sauté to create delicious, interesting recipes that are packed with flavor and nutrition, while staying low in empty calories.
Don’t be scared, I’m here to help.
Here are some Easy Oil-Free Recipes to get you started. These are essential…a must-have for beginners and plant-based enthusiasts.
This easy, oil-free starts by infusing water with garlic and red chili flake. Dark greens like chard, kale, and spinach then sauté for a simple plant-based recipe that is full of delicious Italian flavor.
Long, slender Chinese eggplant cooks fast for this easy weeknight dinner. Authentic Chinese flavor comes from ginger, garlic, and a kick from red chili. If you crave bold Asian flavors, this gluten-free, oil-free vegan dinner is for you. Serve with Oil-Free Quinoa Fried “Nice”, 5-Minute Adzuki Bean Salad with Oil-Free Asian Peanut Dressing, or enjoy over Black Forbidden Rice.
Videos and Tips on How to Cook without Oil
Why does Oil-Free Matter?
Make These? Let me Know!
If you give any of these bean recipes a try, let me know! Leave a comment, or take a picture and tag it @chefkatiesimmons or #plantsule on Instagram.
Peace and chickpeas, Chef Katie