Why no oil?
I have been plant-based for a few years now. I only eat whole foods. I mainly shop from the produce section. Oil is not a whole food. Here is why it is fat extracted from another food, a whole food. It is then processed in a factory to make it into oil. Therefore it is a processed food. If you want to get the good fat from food eat it in its whole form. Also this food is so high in calories a 2 tablespoons equals 400 calories. Vegetables typically have around 100 calories per pound and fruits 300 calories per pound, oil has 4,000 calories per pound.
If you don’t believe me take it from a doctor. Dr. Esselstyn: “NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. And above all they contain saturated fat which immediately injures the endothelial lining of the arteries when eaten. It doesn’t matter whether it’s olive oil, corn oil, or any other kind of oil.”
So how in the world do you make delicious food with out oil?
Sauté without oil
Vegetable sure always important because they are packed with nutrients. We love them as side dishes or even stir fries. So how do you sauté them with out oil?
Seriously water or vegetable broth. It is so easy I do it everyday. You put your vegetables in a pan with a little bit of water. Then you cover for about 5-10 minutes on a medium heat until veggies are mostly cooked. Then you uncover and sautéed for a few more mounts oil water evaporates. There you have it sautéed veggies. Great with a side of rice and beans. You can also get yourself a vegetable steamer which works just as well.
Cooking in the over without oil
They actually have this thing called an air fryer which doesn’t use oil to fry foods.
However if you don’t want to spend money on one I recommend you buy parchment paper. It is a life saver! You can make oil free sweet potato fries on it and even cook tofu on it. I love to make crispy oil free onion rings on it. Parchment paper is also perfect for baking too like cookies, brownies and cakes.
If you don’t want to have to keep buying more parchment paper then I recommend silicone baking wear. It is just as good as the parchment paper except it is reusable. You can get these in different molds like for cupcakes, donuts and cakes.
There are many other ways to cook oil free and if your still confused I am going to keep surprising you by showing you how. Below are a few links to some oil free recipes I love.
Sources from (http://heartofabaker.com/oil-double-chocolate-chip-cookies/)
Oil free stir fry
Oil free chocolate cake
Oil free burritos