Learning how to cook without oil is key to helping lose and/or maintain a healthy weight and a healthier life. Keep reading for tips on how to cook without oil.
Why cut out oils?
Cooking oils are 100% fat and have no nutritional value other than adding fat into your body. You will receive the fat your body needs through whole-foods, with the added benefit of nutrients, fiber, water, etc.
Dr. Caldwell Esselstyn explains it well in his New York Times bestseller, Prevent and Reverse Heart Disease. “The endothelial cells, which line our blood vessels are repeatedly injured from eating oils and animal-based foods.”
It doesn’t matter what type of fat you eat; saturated animal fat and polyunsaturated vegetable oils all have adverse effects on your heart and health (from Dr. McDougal, The Starch Solution)
“What about the Mediterranean Diet, it has Olive Oil?”
There is evidence-based science that even Olive Oil may harmful to your health. The Mediterranean people are healthier despite the use of oil because of all of the other good foods they eat. It still isn’t as perfect as it could be for optimal health.
To roast any vegetable in the oven
Wash vegetables and cut into uniform size pieces for even cooking.
Place vegetables in a large mixing bowl and toss to coat with 1 Tbsp. of Aquafaba (liquid from a can of chickpeas.)
Place the coated vegetables on a parchment lined baking sheet or a Silpat (silicone mat) and sprinkle with seasoning of choice. Bake at 425 degrees F 10 to 15 minutes. Check after 10 minutes and flip the vegetables for even cooking.
What about frying foods?
Most people are aware that fried foods are not healthy options. When cooking at home you can replace the oil for frying and replace it with vegetable stock or broth and simply sauté your foods. Adding oil to your cooking only adds unnecessary calories and a substantial amount of artery clogging fat.
To replace oil in baked goods
Using oil in some baked goods is necessary, such as in breads.
Cakes and other baked goods are not a recommendation for optimal health, but when looking to cut back, try this.
For recipes calling for oil as an ingredient, you can replace it with “unsweetened” applesauce.
You will be surprised how easy it is to cook without oil and just well your goodies turn out.
This is a method known for years in the weight loss world to cut back on fats in the diet.
Have a Very Veggie Day!
YOUR Plant-Based Health Coach!
Plant-Based Foodie and Peace-Loving Yogi!
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