{"id":1697,"date":"2021-09-16T08:53:56","date_gmt":"2021-09-16T15:53:56","guid":{"rendered":"https:\/\/easyveganmealprep.com\/?p=1697"},"modified":"2021-09-17T15:34:46","modified_gmt":"2021-09-17T22:34:46","slug":"oil-free-vegan-cooking-101","status":"publish","type":"post","link":"https:\/\/easyveganmealprep.com\/oil-free-vegan-cooking-101\/","title":{"rendered":"Oil-free Vegan Cooking 101: Complete guide to kicking your oil addiction"},"content":{"rendered":"

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.<\/p>\n

Why oil-free vegan?<\/h2>\n
$\"Why$
Why oil-free vegan?<\/figcaption><\/figure>\n
In short, it is now recommended by the doctors at the Physicians Committee for Responsible Medicine<\/a> 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:<\/p>\n
\n
Fiber<\/li>\n
Vitamins and minerals<\/li>\n<\/ul>\n
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:<\/p>\n
\n
Nuts<\/li>\n
Seeds<\/li>\n
Legumes<\/li>\n
Whole Grains<\/li>\n
Vegetables<\/li>\n
Fruits<\/li>\n<\/ul>\n
Examples of whole food sources of fat<\/h2>\n
$\"\"$ Here are a few examples of whole food sources of fat that are recommended as part of a healthy vegan diet:<\/p>\n
\n
Olives<\/li>\n
Walnuts<\/li>\n
Hemp seeds<\/li>\n
Flax Seeds<\/li>\n
Cashews<\/li>\n
Soy beans<\/li>\n
Tofu<\/li>\n
Tempeh<\/li>\n
Avocado<\/li>\n
Whole wheat<\/li>\n<\/ol>\n
How to saut\u00e9 without oil<\/h2>\n
$\"How$
How to saute without oil (dry saute).<\/figcaption><\/figure>\n
Often times we use oil to saut\u00e9 vegetables. Instead, simply substitute water for saut\u00e9ing<\/strong> instead of oil. This is called “dry saut\u00e9ing<\/strong>“. Basically, instead of using, for example two tablespoons oil to saut\u00e9, simply swap the oil out for two tablespoons water. The water helps the food not stick to the pan just like oil would.<\/p>\n
\n
How to saut\u00e9 without oil (dry saut\u00e9ing)<\/a><\/li>\n<\/ul>\n
How to roast vegetables without oil<\/h2>\n
Roasting vegetables without oil is similar to saut\u00e9ing 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.<\/p>\n
\n
Here’s 3 reasons to use parchment paper when baking (and one is about your health)<\/a><\/li>\n<\/ul>\n
How to bake without oil or vegan butter<\/h2>\n
$\"\"$ There are several substitutions for baking without oil or butter. Basically, oil and vegan butter provide fat and moisture to a baked good. To replace the oil, I simply swap out nut butter or seed butter. For example, instead of two tablespoons oil, I substitute two tablespoons peanut butter or walnut butter.<\/p>\n
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.<\/p>\n
\n
Here’s 4 vegan oil-free butter substitutes for baking<\/a><\/li>\n
Substitutes for coconut oil: Here’s 10 oil-free vegan coconut oil replacements<\/a><\/li>\n<\/ul>\n
Oil-free Vegan Cooking 101<\/h1>\n
$\"Oil-free$
Oil-free vegan cooking 101<\/figcaption><\/figure>\n
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<\/a>. If you haven’t already, take a moment to subscribe to the Easy Vegan Meal Prep YouTube channel<\/a>.<\/p>\n
Why oil-free? Learn why you should kick your oil habit<\/strong><\/h2>\n
In this video I share why it is recommended by doctors that we eliminate added oils from our diets.<\/p>\n
Why oil-free? Learn why you should eliminate added oils from your diet<\/a><\/p>\n
<\/iframe><\/p>\n<h2><b>How to eliminate added oils from your diet: a step-by-step guide<\/b><\/h2>\n<p>Ready to eliminate oils in your diet? In this video I share how to get added oils out of your diet and favorite recipes.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/how-to-eliminate-oils-in-your-diet\/\"'>How to eliminate oils in your diet: step-by-step guide<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/X05VK2i4clE\"' width='\"560\"'><\/iframe><\/p>\n<h2><strong>Here’s the science behind why added oils are bad for our bodies<\/strong><\/h2>\n<p>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.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/heres-the-science-behind-why-added-oils-are-bad-for-our-bodies\/\"'>Here’s the science behind why added oils are bad for our bodies<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/RnHjdlo8Kfw\"' width='\"560\"'><\/iframe><\/p>\n<h2><strong>Here’s 8 tips for oil-free vegan cooking<\/strong><\/h2>\n<p>Here’s a video where I share my eight tips for oil-free vegan cooking.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/heres-8-tips-for-oil-free-cooking\/\"'>Here’s 8 tips for oil-free cooking<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/o3gmddXRTC8\"' width='\"560\"'><\/iframe><\/p>\n<h2><strong>9 grocery store foods that are packed with added oils<\/strong><\/h2>\n<p>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.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/9-grocery-store-foods-that-are-packed-with-oil\/\"'>9 grocery store foods that are packed with oil<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/lL4oZSbbnLY\"' width='\"560\"'><\/iframe><\/p>\n<h2><strong>10 grocery store foods that don’t contain added oils<\/strong><\/h2>\n<p>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.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/foods-that-dont-contain-added-oils\/\"'>Here’s 10 grocery store foods that don’t contain added oils<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/APsQwl5cn-w\"' width='\"560\"'><\/iframe><\/p>\n<h2><strong>How to eat oil-free plant-based at restaurants<\/strong><\/h2>\n<p>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.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/how-to-eat-oil-free-plant-based-at-restaurants-3\/\"'>How to eat oil-free plant-based at restaurants<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/bP4LW-zu3HQ\"' width='\"560\"'><\/iframe><\/p>\n<p> <\/p>\n<h2><strong>Here’s 4 benefits of oil-free vegan cooking\u00a0<\/strong><\/h2>\n<p>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.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/heres-4-benefits-of-oil-free-cooking\/\"'>Here’s 4 benefits of oil-free cooking<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/bEDzNgU74Xc\"' width='\"560\"'><\/iframe><\/p>\n<h2><strong>Oil-free vegan butter substitutes for baking<\/strong><\/h2>\n<p>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.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/oil-free-butter-substitutes-for-baking\/\"'>Here’s 4 vegan oil-free butter substitutes for baking<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/Ghxd0CFvne4\"' width='\"560\"'><\/iframe><\/p>\n<h2><strong>Here’s 14 oil-free vegan products at Trader Joe’s<\/strong><\/h2>\n<p>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.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/oil-free-vegan-products-at-trader-joes-budget-friendly-recipes\/\"'>Oil-free vegan products at Trader Joe’s + budget-friendly recipes<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/BuwqMuYOpZw\"' width='\"560\"'><\/iframe><\/p>\n<h2><strong>How I feel going oil-free for 25 days<\/strong><\/h2>\n<p>Here’s how I felt after going oil-free vegan for 25 days.<\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/X56J-i1Vdjs\"' width='\"560\"'><\/iframe><\/p>\n<h2><strong>How to make an oil-free vegan breakfast scramble<\/strong><\/h2>\n<p>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.<\/p>\n<p><a href='\"https:\/\/easyveganmealprep.com\/how-to-make-an-oil-free-vegan-breakfast-scramble\/\"'>How to make an oil-free vegan breakfast scramble<\/a><\/p>\n<p center;\"="" style='\"text-align:'><iframe allowfullscreen='\"allowfullscreen\"' frameborder='\"0\"' height='\"315\"' src='\"https:\/\/www.youtube.com\/embed\/JKmvW3THfVQ\"' width='\"560\"'><\/iframe><\/p>\n<p> <\/p>\n<p>Further reading:<\/p>\n<ul>\n<li><a href='\"https:\/\/easyveganmealprep.com\/category\/oil-free-vegan-cooking-101\/\"'>View all oil-free vegan recipes on this site<\/a><\/li>\n<li><a href='\"https:\/\/easyveganmealprep.com\/easy-vegan-coffee-cake-oil-free-whole-grain\/\"'>Easy vegan coffee cake recipe (oil-free, whole grain)<\/a><\/li>\n<li><a href='\"https:\/\/easyveganmealprep.com\/easy-baked-cauliflower-florets-oil-free-gf-vegan\/\"'>Easy Baked Cauliflower Florets (oil-free, GF, vegan)<\/a><\/li>\n<li><a href='\"https:\/\/easyveganmealprep.com\/easy-vegan-chocolate-cake-recipe-oil-free-whole-grain\/\"'>Easy vegan chocolate cake recipe (oil-free, whole grain)<\/a><\/li>\n<li><a href='\"https:\/\/easyveganmealprep.com\/big-list-of-easy-vegan-dinner-recipes-oil-free-whole-grain-plant-based\/\"'>Big list of easy vegan dinner recipes (oil-free, whole grain, plant-based)<\/a><\/li>\n<\/ul>\n<p>Found this post helpful? Share this post on Pinterest, Facebook and Flipboard because it helps other people find this useful information:<\/p>\n<figure 1000px\"="" aligncenter\"="" aria-describedby='\"caption-attachment-4350\"' class='\"wp-caption' id='\"attachment_4350\"' style='\"width:'><img 01\="" 1000px)="" 1000px\"="" 1000w,="" 100vw,="" 101\"="" 200w,="" 2020\="" 683w,="" 768w\"="" \="" alt='\"Oil-free' class='\"size-full' cooking="" easyveganmealprep.com\="" height='\"1500\"' https:\="" oil-free-vegan-cooking-101-200x300.png="" oil-free-vegan-cooking-101-683x1024.png="" oil-free-vegan-cooking-101-768x1152.png="" sizes='\"(max-width:' src='\"https:\/\/easyveganmealprep.com\/wp-content\/uploads\/2020\/01\/Oil-free-Vegan-Cooking-101.png\"' srcset='\"https:\/\/easyveganmealprep.com\/wp-content\/uploads\/2020\/01\/Oil-free-Vegan-Cooking-101.png' uploads\="" vegan="" width='\"1000\"' wp-content\="" wp-image-4350\"=""/><figcaption class='\"wp-caption-text\"' id='\"caption-attachment-4350\"'>Oil-free vegan cooking 101<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>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? 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Examples of whole food sources of fat<\/h2>\nHere are a few examples of whole food sources of fat that are recommended as part of a healthy vegan diet:<\/p>\n

How to roast vegetables without oil<\/h2>\nRoasting vegetables without oil is similar to saut\u00e9ing 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.<\/p>\n