Plant-Based Cooking: Oil-Free Techniques For Delicious Meals

How to Cook Without Oil on a Plant-Based Diet

A plant-based diet is a huge step towards improving your health. Besides avoiding meat and dairy, eliminating oil is an essential component of a truly healthy diet. Gram-for-gram, oil has the same number of calories as beef fat, and coconut oil is 90% saturated fat. A plant-based diet does not mean a fat-free diet, and plants contain all the dietary fat that our bodies need to function properly.

Choosing the Right Cookware

Non-stick cookware is a good option for oil-free cooking, although it can be expensive. Good-quality options include heavy-bottomed stainless steel pans, enamel-coated cast iron, or ceramic titanium pans. Silicone ovenware is great for roasting vegetables or baking oil-free desserts, and parchment paper can be used to line baking sheets and casserole dishes.

How to Cook Without Oil

Sautéing and Stir-Frying

Water, vegetable broth, wine, or low-sodium soy sauce can be used instead of oil when sautéing or stir-frying. Add small amounts (1-2 tablespoons) at a time to prevent the pan from drying out, and keep vegetables moving so they don't burn.

Baking

Applesauce, mashed bananas, and puréed dates or pumpkin can be used instead of oil in baked goods to keep them moist.

Roasting

Vegetables will brown in the oven if cooked on a low heat for a long time. Spritzing them with water or vegetable broth and adding herbs and spices will add flavour. Parchment paper or a silicone baking sheet will prevent sticking.

Deep Frying

Air fryers can be used to achieve a crispy texture without oil.

Sautéing and stir-frying without oil

The best technique is to start with a small amount of water or other oil-free liquid (about 1-2 tablespoons), adding an extra tablespoon at a time if the pan gets dry until you're finished sautéing. Watch your pan closely so the water doesn't completely evaporate.

It is also possible to start your stir fry with vegetables that have a high water content (onions, carrots, celery, cabbage, bok choy, green beans, mushrooms, etc.). The water in the vegetables acts as a buffer. Once that liquid is released, the vegetables caramelize in the pan, which intensifies their flavour.

When stir-frying without oil, it is important to not crowd the pan, as this will steam the vegetables instead of stir-frying them.

Baking without oil

Substitutes for Oil in Baking

• Unsweetened applesauce can be used in cakes, muffins, and soft-baked cookies. Use 1/3 of a cup of applesauce to replace every 1/2 cup of oil or margarine.
• Nut butters such as sunflower, almond, and cashew work well in cookies. Use an equal amount of nut butter to replace the margarine or oil in a recipe. If the nut butter is stiff, stir in one or two tablespoons of soy milk.
• Silken tofu can be blended and used in cookies, muffins, cakes, and brownies. Use 1/3 of a cup of pureed silken tofu to replace every 1/2 cup of oil or margarine.
• Aqua faba is the liquid from canned chickpeas or white beans and can be used in cookies, cakes, muffins, bars, and slices. Use an equal amount of aqua faba to replace the oil in any recipe.
• Pureed pumpkin or sweet potato can be used in scones, muffins, and loaves. Use 1/3 cup of mashed pumpkin to replace every 1/2 cup of oil or margarine.
• Mashed bananas can be used in equal amounts to replace butter or oil. This will add a banana flavour to your baked goods.
• Avocado puree can be used in equal amounts to replace butter or oil. This is a mild flavour that won't interfere with your baked goods.
• Prune, pumpkin, or squash puree can be used in denser, more heavily flavoured baked goods like spice cake or chocolate. Use 1/3 cup for every one stick of butter.
• Dairy-free yoghurt adds moisture and fat and is ideal for heavier cakes and quick breads.

Tips for Baking without Oil

• You may want to slightly increase the number of wet ingredients in your recipe when using these substitutes.
• Your baked goods may brown more quickly with less added oil, so remember to adjust the temperature and cooking time.
• Set your oven temperature to 25° less than the recipe specifies and cook for 5-10 minutes less.
• Trial and error will help you determine what works best, so write down what you do for future reference.

Oil is the most fattening and calorie-dense food. It is 100% pure fat and highly inflammatory. It is healthier to get fats from whole food forms, like nuts, seeds, and olives.

Roasting without oil

Roasting vegetables without oil is a great way to bring out their natural sweetness without adding refined sugars or unwanted oil. Here are some tips for achieving delicious roasted vegetables without the use of oil:

Choose the Right Cookware:

Use non-stick cookware or baking sheets/pans to prevent sticking and make cleanup easier. Silicone ovenware, parchment paper, or a silicone baking mat are excellent options for easy release and prevent sticking. You can also cover your tray with parchment paper or a silicone mat and then line it with aluminium foil for even easier cleanup.

Prepare the Vegetables:

Cut your vegetables into equal-sized pieces to ensure even cooking. If you are using potatoes, consider partially precooking them (e.g., in an Instant Pot or by boiling) to achieve a crisp outside and tender, moist inside. Group similar types of vegetables together on the pan to easily remove and adjust cooking times as needed.

Use a Flavourful Liquid:

Toss your vegetables with a small amount of flavorful liquid, such as vegetable broth, balsamic vinegar, lemon juice, or a no-oil dressing, before placing them on the tray. This adds flavour and helps the vegetables brown. Just be sure to shake off any excess liquid before placing them on the tray to avoid creating steam during cooking.

Seasoning:

You can roast vegetables without any seasoning, but if you want to add some flavour, a simple combination of salt and pepper works great. For something spicier, try a blend of garlic powder, turmeric, paprika, and cayenne. Another tasty option is garlic powder, chilli powder, and smoked paprika, which can make roasted sweet potatoes taste like spicy fries.

Cooking Temperature and Time:

Roast your vegetables at a lower temperature (225°-250°) for a longer time (up to several hours) for a slower roast. Alternatively, you can turn up the heat to 400°-425° for a shorter time to achieve browning and crisping faster. Keep in mind that the longer you cook them, the more caramelised and browned they will become.

Finishing Touches:

After roasting, you can finish your vegetables with a small amount of highly flavoured liquid to boost their flavour. You can also toss them with fresh herbs, chopped toasted nuts, Plant-Based Parmesan, spices, or seed blends.

Deep frying alternatives

Deep frying is linked to several long-term health problems, including heart disease, diabetes, and obesity. Here are some healthier alternatives to deep frying:

Air Frying

Air frying is done in a special appliance called an air fryer. The food is cooked under the convection method using little to no oil. This makes the food crispy and tasty. It is also excellent for reheating, making it a useful appliance to have in the kitchen.

Oven Frying

Oven frying is another popular alternative to deep frying. With this method, you will need to bake your food at a high temperature to get a healthy version of crispy and crunchy fried food.

Pan Frying

Pan frying uses a comparatively low quantity of oil to fry foods. While it may not yield the same level of crispiness as deep frying, it is a healthier alternative.

Sautéing and Stir-Frying

Sautéing and stir-frying use minimal oil, perhaps a teaspoon or tablespoon, to cook the food thoroughly. Stir-frying involves cooking food on higher heat and at a faster speed compared to sautéing.

Boiling or Poaching

Instead of frying, you can also consider boiling or poaching foods in water. This method requires no oil at all and is a very healthy alternative to deep frying.

Salad dressings without oil

Oil-free salad dressings are a great way to keep your salads light and fresh, without adding too many calories. Here are some ideas for oil-free salad dressings:

Basic Vinaigrette

This simple vinaigrette uses a mixture of water and seeds to replace the oil. It has a neutral taste and can be used as a base for a variety of vinaigrettes.

Ingredients:

• 1 teaspoon hemp hearts, chia seeds, or flaxseed meal
• 3 tablespoons warm water
• 1/2 to 1 teaspoon mustard (preferably Dijon)
• 1 to 2 tablespoons vinegar
• Salt and pepper to taste

Tarragon Grapefruit Dressing

This dressing has a tangy and fruity flavour.

Ingredients:

• Flesh from half a grapefruit
• 1 tablespoon almond flour
• 1 teaspoon dried tarragon
• 1/8 teaspoon freshly ground black pepper

Smashed Garlic and Herb Dressing

A fresh and zesty dressing with a kick of garlic.

Ingredients:

• 1 cup fresh basil, cilantro, parsley, and/or mint
• White parts of 4 scallions
• 1 garlic clove, peeled
• 2 tablespoons lemon juice
• Sea salt to taste

Spicy Peanut Dressing

A creamy, nutty, and spicy dressing.

Ingredients:

• 1/4 cup creamy peanut butter
• 1 teaspoon minced garlic
• 1 teaspoon grated fresh ginger
• 1/3 cup boiling water
• 1 1/2 teaspoons lime juice
• 1/4 teaspoon sambal oelek chile paste

Oil-Free Balsamic Dressing

A tangy dressing with a hint of sweetness.

Ingredients:

• 1/4 cup + 2 tablespoons balsamic vinegar
• 3 tablespoons Dijon mustard
• 1 teaspoon nutritional yeast
• 1/2 teaspoon dried oregano

My Everyday Oil-Free Dressing

A simple, creamy, tangy, and zesty dressing.

Ingredients:

• 3 tablespoons lemon juice
• 2 tablespoons Dijon mustard
• 2 tablespoons nutritional yeast
• 1 tablespoon agave or maple syrup

Frequently asked questions