This week, we’re sharing a kitchen technique that not only boosts your wellness but also enhances flavor: oil-free cooking! Whether you’re new to this approach or just looking for a few more tips, going oil-free can make a real difference in your plant-based lifestyle.
Why Go Oil-Free? 🧡
Oils are often high in calories, low in nutrients, and can contribute to inflammation, weight gain, and other health issues when used regularly. By eliminating oil from cooking, you can focus on whole foods and natural flavors that are great for your body and still create delicious dishes.
Oil-Free Cooking Techniques to Try
1. Sauté with Veggie Broth, Water ot Tamari for stir fry’s
- Instead of oil, use a splash of vegetable broth (low sodium) or water.
- Start with a tablespoon, adding more as needed.
- This technique works great with onions, garlic, peppers and other aromatics—just stir frequently to prevent sticking and enjoy the rich flavor.
2. Baking Without Oil
- Substitute mashed bananas or unsweetened applesauce to add moisture to baked goods like muffins, pancakes and cookies.
- For crispy roasted veggies, try a sprinkle of vegetable broth, lemon juice or balsamic vinegar for flavor without the added fat.
3. Roasting with Parchment Paper
- Line your baking sheets with parchment paper to prevent sticking.
- For extra crispiness, use high-heat vegetables (like Brussels sprouts, carrots or potatoes) and roast at 400°F, turning halfway through.
4. Dress It Up with Flavorful Sauces
- Without oil, dressings and sauces can be simple, vibrant and packed with nutrients. Try blending tahini, lemon juice or avocado with herbs and spices for creamy dressings without oil.
Wellness Tip: Oil-Free Doesn’t Mean Flavor-Free!
Using fresh herbs, spices and acidic ingredients like lemon juice, vinegar or mustard can enhance the taste of your dishes naturally. Experiment with spices and seasoning blends—think smoky paprika, garlic powder or cumin—and discover how rich your meals can taste without oil.
If you’d like more tips on oil-free cooking or have questions about plant-based recipes, hit reply! I’m here to support you in making every meal a nourishing, flavorful experience.
Stay well and keep cooking with purpose!
I started out several years ago watching Forks Over Knives, decided to “try out” the plant-based meal plan and had shockingly incredible results. I’ve never turned back. I have lost nearly 50 pounds, and that is just one side effect that me, my family, friends and clients have experienced after making the change.
Having been an incredible cook my entire adult life, I started my own personal chef service, NuYu Nourish, to extend my help to others. I interned under a celebrity chef, became a celebrity chef myself and have been expanding my reach and goals ever since! My plan follows strictly and simply those of Dr. Mcdougall, Dr. T. Colin Campbell and Dr. Esselstyn.
