Ready to kick your oil addiction? In this post you’ll find a big roundup of all the videos and blog posts I’ve made sharing oil-free vegan cooking information, tips and tricks. Learn why it’s recommended to eliminate added oils from our diets, as well as tips and tricks for cooking without oil.

Why oil-free vegan?

In short, it is now recommended by the doctors at the Physicians Committee for Responsible Medicine that we eliminate added oils from our diets. This means getting rid of that bottle of oil sitting in your cupboard. There are many reasons for this. The basic summary is that added oils (meaning oils that come in a bottle, not oils found naturally in food grown from the earth) are 100% fat. When we eat 100% fat, we are not getting all of the other nutrients that usually come with that fat, such as:

• Fiber
• Vitamins and minerals

In addition to not getting the above mentioned foods, we are flooding our body with excess fat that is not necessary. Fat is good for our bodies, but in small amounts and in whole food sources, such as:

• Nuts
• Seeds
• Legumes
• Whole Grains
• Vegetables
• Fruits

Examples of whole food sources of fat

1. Olives
2. Walnuts
3. Hemp seeds
4. Flax Seeds
5. Cashews
6. Soy beans
7. Tofu
8. Tempeh
9. Avocado
10. Whole wheat

How to sauté without oil

Often times we use oil to sauté vegetables. Instead, simply substitute water for sautéing instead of oil. This is called “dry sautéing“. Basically, instead of using, for example two tablespoons oil to sauté, simply swap the oil out for two tablespoons water. The water helps the food not stick to the pan just like oil would.

• How to sauté without oil (dry sautéing)

How to roast vegetables without oil

Roasting vegetables without oil is similar to sautéing vegetables without oil. Simply use a little bit of water instead of oil. Another trick to prevent oil from sticking to the baking sheet is to use parchment paper.

• Here’s 3 reasons to use parchment paper when baking (and one is about your health)

How to bake without oil or vegan butter

To replace butter, I substitute mashed or pureed fruit along with some fat such as nut butter. For example, for 1/2 cup vegan butter I will substitute 1/4 cup applesauce with 1/4 cup walnut butter. Or, you can not use the fat and just use 1/2 cup mashed or pureed fruit.

• Here’s 4 vegan oil-free butter substitutes for baking
• Substitutes for coconut oil: Here’s 10 oil-free vegan coconut oil replacements

Oil-free Vegan Cooking 101

Below is a big list of videos and blog posts I’ve created going into more detail on the subject of oil-free vegan cooking. Want to watch all of these videos as one long playlist? Here’s a link to the playlist on YouTube. If you haven’t already, take a moment to subscribe to the Easy Vegan Meal Prep YouTube channel.

Why oil-free? Learn why you should kick your oil habit

In this video I share why it is recommended by doctors that we eliminate added oils from our diets.

Why oil-free? Learn why you should eliminate added oils from your diet

How to eliminate added oils from your diet: a step-by-step guide

Ready to eliminate oils in your diet? In this video I share how to get added oils out of your diet and favorite recipes.

How to eliminate oils in your diet: step-by-step guide

Here’s the science behind why added oils are bad for our bodies

Wondering what the science is behind why it’s recommended we eliminate added oils from our diets? In this video I go over the science behind why added oils aren’t helping our health.

Here’s the science behind why added oils are bad for our bodies

Here’s 8 tips for oil-free vegan cooking

Here’s a video where I share my eight tips for oil-free vegan cooking.

Here’s 8 tips for oil-free cooking

9 grocery store foods that are packed with added oils

Wondering which foods in the grocery store are packed with added oils? In this video I share with you nine common grocery store foods that usually contain added oils.

9 grocery store foods that are packed with oil

10 grocery store foods that don’t contain added oils

Wondering which grocery store foods are oil-free vegan? In this video I share with you a list of ten foods that usually do not contain added oils.

Here’s 10 grocery store foods that don’t contain added oils

How to eat oil-free plant-based at restaurants

Wondering how to go out to eat at restaurants while maintaining your oil-free vegan diet? In this video I share with you tips for ordering food at restaurants without oil.

How to eat oil-free plant-based at restaurants

 

Here’s 4 benefits of oil-free vegan cooking 

Wondering what the benefits of oil-free vegan cooking are? In this video I share with you four great benefits of eliminating added oil from our cooking.

Here’s 4 benefits of oil-free cooking

Oil-free vegan butter substitutes for baking

Ready to substitute dairy butter and vegan butter in your baking? In this video I share with you how to substitute this oil-packed product.

Here’s 4 vegan oil-free butter substitutes for baking

Here’s 14 oil-free vegan products at Trader Joe’s

Wondering what you can buy at Trader Joe’s for your oil-free vegan cooking? In this post I share 14 great Trader Joe’s products that are oil-free and vegan.

Oil-free vegan products at Trader Joe’s + budget-friendly recipes

How I feel going oil-free for 25 days

Here’s how I felt after going oil-free vegan for 25 days.

How to make an oil-free vegan breakfast scramble

Ready to make a breakfast scramble without oil? In this video I share how to make an oil-free vegan breakfast scramble with tofu or chickpeas.

How to make an oil-free vegan breakfast scramble

 

Further reading:

• View all oil-free vegan recipes on this site
• Easy vegan coffee cake recipe (oil-free, whole grain)
• Easy Baked Cauliflower Florets (oil-free, GF, vegan)
• Easy vegan chocolate cake recipe (oil-free, whole grain)
• Big list of easy vegan dinner recipes (oil-free, whole grain, plant-based)

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