There are a variety of reasons you may have decided to eliminate or greatly reduce oil (yes, even olive oil) from your plant-based diet. I covered why in more depth in my blog post Why No Oil.
So now, you may have decided to give a no oil diet a try but where to start? Here are some simple tips I share in my coaching programs and cooking classes that you may want to add to your personal toolkit for healthy aging.
How to go oil-free in a stir-fry/sauté recipe?
- Start by cooking vegetables that naturally sweat, aka have a high-water content and release water as they cook. Examples include onions, peppers, celery, mushrooms. If they start to stick or brown, I like to add a splash of water or vegetable broth or even add another liquid found later in the recipe and stir.
- Find a good quality non-stick pan for making things like pancakes and burgers and whenever you are not using any liquid to sauté.
How to go oil-free in a salad/sauce?
- To add flavor, add fresh herbs, citrus, dates and/or seasonings. Find a few vinegars you like, your favorite salsa, or add a simple splash of lemon or lime juice.
- To add creamy texture, try adding some aquafaba (chickpea water), oil-free hummus, pureed beans, or steamed cauliflower.
- If looking to add a little fat to help with mineral and vitamin absorption, sprinkle a small number of seeds (pumpkin, sunflower, sesame), nuts (shaved almonds) or 1/8 avocado.
- Nuts, seeds, avocado and tahini are plant based but can be a hidden source of fat, so be mindful of amounts used and frequency vs. your health goals.
How to go oil-free when baking or roasting?
- Use silicon ovenware, muffin liners, parchment paper on baking trays in the oven and air-fryer (with holes). Best not to have aluminum foil touch your food.
- For baked goods, to add moisture, try unsweetened applesauce, mashed bananas, fruit or date puree, silken tofu, or flax meal. Higher fat options may include avocado, dairy free yogurt, nut/seed butter. Again, carefully consider those higher fat options vs. your health goals. Balance flavors using a blend of healthy swaps.
- For roasting without oil, boil/steam potatoes just till they start to soften, season (add cornmeal for more crunch), then bake or air-fry. They will be moist on inside and crunchy outside. For veggies, roast same size together. Marinate with favorite dressing above or spritz with vegetable broth as needed.
How go oil-free when buying packaged foods?
- Read the label – both the nutrition and ingredients labels. If oil is in one (or several) of the first few ingredients, put it back. Look for options low in fat with no oil if possible or at least oil as the last ingredient.
- Don’t forget to check the serving size. For example, fat free sprays are 100% oil, just with a serving size of 1/3 of a second which is not realistic on purpose.
How to go oil-free when eating out?
- Do your homework. Understand ingredients and preparation methods. Call ahead or go to your favorite place when they are not crowded and really talk with the manager or chef.
- Ask for steamed options, dressing or sauce on the side, a baked potato or the non-comfort food plant-based choices on the menu.
When in doubt, leave it out and then adjust for what you still need.
There are so many ways to make an oil-free diet work. I have even found surprise swaps that include ingredients like cornstarch, hemp seeds or even baby food. When I started really paying attention to hidden oils, they were everywhere. I found oil in a favorite pack of rice crackers and don’t get me started about most marinara sauces. Once you know where to look, you may just find hidden oils in plain sight.
It takes about 10-14 days for your tastebuds to change and get used to an oil-free diet, so even if you miss oil to start, you will start to notice that you don’t miss it and eventually you will notice all the benefits of living with less or no oil in your food.
Want to learn more about healthy swaps for healthy aging? And have some support so it doesn’t have to be a struggle? I can help.
