Oil-Free Cooking Guide: Clarifying Myths
Techniques tips and over 13 recipes including oil-free helathy stovetop popcorn, as well as some surprising recipes like oil-free sesame-oil, chili-oil, and truffle-oil.
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Feedback from the reader survey, so far, had a lot of people asking for more oil-free cooking techniques and recipes so it’s great that I’ve been working on this Oil-Free guide! There is also
This guide (originally posted at plantbasedproof.com) is a very in-depth article. That being said there is still more to come to this article so stay-tuned for more updates to it.
This article has over 13 recipes including a recipe for stovetop oil-free popcorn, french fries, onion rings, and tempura, as well as incredible recipes like oil-free sesame oil, oil-free chili oil, oil-free truffle oil, and more! See the popcorn video below and all the other recipes below that.
🎉 Yay! Tomorrow, Saturday, Nov 16 will mark six months since I started posting recipes and joined Substack so thank you to everyone for your support! It means so much to me! 🎉
The Popcorn Video and Written Recipe
Popcorn can be made just as good without oil, and just as fluffy‒I've had huge pillowy kernels from oil-free stovetop popcorn that are bigger than I've ever seen with oil.
The quickest and easiest way is to put the kernels in a paper bag, fold over the flap, and microwave until the popping stops—or until popcorn starts to spill out of the bag; so use a larger bag just to be sure. But I know not everyone has or wants to use a microwave.
If the microwave is a no-go for you then the trick is to get as thick of a bottom pot as you have that has a lid and ideally a small vent hole in the lid but not a deal breaker if not. Put the covered pot on high heat and pre-heat it so it's already very hot before adding your kernels.
Add your kernels and replace the lid while you keep shaking and swishing the pot every few seconds on the burner, do this the entire time while the poping ramps up until. When it finally slows back down to single pops every second or so. Then take the pot off the heat. That's it, enjoy! It goes great with a movie!
Also make sure your kernels are fresh, if they are too old and dry they won't have enough moisture inside to pop correctly.
Complete Oil-Free Guide: Clarifying Myths
You can find the full guide here. This is a living document so I will be updating and adding to this guide.
or navigate below to the major sections of the guide.
Why Go Oil-Free
Health Benefits: Cooking without oil can lead to weight loss, lower cholesterol, and a reduced risk of diseases. Oils are often high in calories and low in nutrients and are processed food. Toxic chemical solvents like Hexane are often used to produce oils like olive oil.
The Benefits & Burdens of Oil in Brief
Nutritional Considerations: Whole plant foods offer nutrients found in oils, and plant-based sources can provide omega-3 fatty acids without the added pollutants present in fish or fish oil.
Techniques – Both Oil-Free & Soggy-Free
Many recipes say to use water or broth just like you would use oil. This is great if you want soggy boiled veggies. If you want golden caramelized veggies then you need a different approach to sauteing, stir-frying, and most other cooking methods when not using oil.
Getting Started: Healthy & Safe Non-Stick Cookware
Quick Tricks: use parchment or silicon sheets to line pans, pots, and bakeware for a quick, yet less practical short-term solution.
Non-Stick Options: Season steel or cast iron pans to create a natural non-stick surface or use glass or ceramic, avoiding toxic non-stick coatings and creating a cheap and long-lasting solution by seasoning your cookware.
Cleaning Seasoned Steel or Cast Iron
Care Tips: Use mild cleaning methods like mild soap and water to maintain the seasoning. Always hand dry cast iron after washing.
Fixing Old Rusty Cast Iron Cookware
Restoration Techniques: Technique to restore old or heavily rusted and damaged cast iron cookware.
-Oil-Free Cooking Techniques
Sautéing and Stir-Frying: Utilize high heat, avoid overcrowding, and deglaze with acids or broth/water to prevent sticking.
Stovetop Baking and Roasting Without Oil: Use a seasoned pot with a lid with a steam vent or leave the lid slightly open to vent steam.
Regular Oven Baking & Roasting Oil-Free: Substitute oils with plant-based alternatives like applesauce, banana, avocado, and other unexpected fruit or veggie purees. Use parchment or silicone mats for non-stick surfaces.
Grilling Oil-Free: Prefer indoor grills or cast iron griddles to avoid harmful smoke and gas emissions.
Frying Without Oil: Stovetop oil-free frying methods including a surprising hack for those new to WFPB that are still struggling to give up fried foods.
Cooking Oil-Dependent Foods
Simple recipes for preparing traditionally oily foods without any oil.
Popcorn 📺
Flavored Oil Replacements
There are some flavors in oils we just can’t cook without. Here are a few ways to get similar flavors and feelings without the oil.
Additional Tips, Tricks & Hacks
Stir & Flip Less: If you don’t get the browning or coloring and caramelization you want then here is a hack to fix this.
Cooking Cues: Use sensory indicators like sound, appearance, and touch to monitor cooking and know when food is ready to flip or stir.
More Oil-Free WFPB Recipes: More oil-free whole food plant-based recipes.
Substack Exclusive Mini Health Posts
The Science-Backed Research Links
If you have any questions, concerns, complaints, or just want to chat then please feel free to contact me by hitting reply to this email, or let’s connect and be friends on Instagram.
That’s all for today.
Have a wonderful day and stay nourished!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com
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