Category: Recipes I Have Tried

HINTS FOR SIX SERVINGS OF GREENS PER DAY

(Note: one serving = one raw handful)

  • Boil chopped greens in your oatmeal
  • Beet greens taste great (even when they look tired) and oddly savory-salty
  • Boil beets (red or golden) w/ skin attached, then easy to peel for afternoon snack w/ mustard or vinegar
  • Boil extra greens & store in wide-mouth thermos for later snack time
  • Handful of raw greens (one serving) cooks down to tiny amount
  • Important to VARY your greens to get symphony of nutrients
  • Arugula is a very powerfully nutritious green (called rocket in the UK!)
  • To cook kale & chard STRIP off the leaves then boil them (don’t forget to chop, boil, eat the stems & stalks, as well)
  • Best to rip/chop your fresh whole brocolli crowns b/c nutrients released approx 30 minutes after trauma
  • Brocolli stalk should be peeled, chopped & boiled, as well
  • If recipe calls for one tablespoon parsley, cilantro, basil, etc – use entire handful (& use the stems!)
  • Whole (raw) romaine lettuce leaves can be used as edible scoopers to shovel-up your food (as mí família uses tortillas!)
  • Bok choy (baby or regular) can be eaten cooked, or raw, both green & white parts… & it lasts long in fridge
  • Same for napa cabbage!
  • Use variety of greens in salads (chopped raw), sandwiches (w/ hummus & thin sliced lemon), pizzas (w/ greens added to simmering sauce)
  • White cauliflower IS a green! (Eat steamed, sauteed, fresh w/ flavored vinegar or lemon-pepper or nutritional yeast, etc)

COOKING WITHOUT OIL

Information from THE CENTER FOR NUTRITIONAL STUDIES

Learning to Cook Without Oil

At first it might seem a little crazy or scary to think of cooking without oil. Thankfully, learning to cook delicious oil-free recipes is not difficult. It might take a little practice to get things just right, but soon you’ll wonder how you ever tolerated the greasy taste and texture of oil-drenched foods!

Choosing the Right Cookware

Consider investing in some non-stick cookware. Though there is an initial cost, if taken care of properly, it will last forever. Some good-quality options are heavy-bottomed stainless steel pans, enamel-coated cast iron, or ceramic titanium pans. Be sure to hand-wash so the coating doesn’t wear off prematurely.

Silicone ovenware is great for easy release when roasting vegetables or baking and preparing oil-free desserts. Parchment paper is also a great option to line baking sheets and casserole dishes.

How to Replace Oil Depending on the Cooking Method:

  • Sautéing and stir-frying—Believe it or not, when sautéing vegetables, water and broth do just as well as oil. The trick is to use small amounts, adding just 1 to 2 tablespoons at a time. Do this as often as needed to cook and brown the food. Remember to keep the veggies moving so they don’t burn. This is a short video clip showing how easy it can be: Cooking Without Oil.
  • Baking— Making moist and delicious cookies, cakes, and other oil-free baked goods is actually quite easy. Some of my favorite substitutes include applesauce, mashed bananas, and puréed dates or pumpkin. In my Glazed Carrot Cake, I use both applesauce and banana to keep it moist, and the results are deliciously amazing!
  • Roasting—Vegetables will brown on their own in the oven if you cook them low and slow. I like to lightly mist vegetables with water or veggie broth using a bottle sprayer, then sprinkle with spices and herbs for seasoning before roasting. For something super crispy like French fries or zucchini chips, finish the last few minutes by popping them under the broiler. Make sure to use parchment paper or a silicone baking sheet to prevent sticking.
  • Deep Frying Alternatives—There is a secret weapon for achieving that extra crispy texture without using oil. It’s called an air fryer. Though this is not a required piece of equipment for a plant-based kitchen, I will say that I absolutely love mine. Some of the recipes I have been able to make are Asparagus, Mushroom, and Tofu Tempura, French fries, and more. I am happy to have all those crispy fried foods back in my life, only this time, they have zero oil and won’t be clogging my arteries or causing inflammation.

Once you try out some of these cooking techniques, it will become apparent how easy oil-free cooking can be. The food tastes delicious, and your arteries will thank you!