Delicious and Healthy: Your Guide to No Oil Food Diet Recipes

For those seeking to improve their heart health, manage type 2 diabetes, or simply adopt a healthier lifestyle, a no-oil food diet can be a game-changer. Inspired by the work of Dr. Esselstyn ("How to Prevent and Reverse Heart Disease") and Dr. Barnard ("How to Prevent and Reverse Diabetes"), this approach eliminates meat, dairy, and all added oils from your diet. This article will guide you through the basics of oil-free cooking and provide a variety of delicious recipes to get you started.

The Benefits of Oil-Free Cooking

Cooking without oil can bring about several health benefits. It helps to:

• Reduce calorie intake and unhealthy fat consumption for better weight management.
• Improve heart health by lowering saturated fat intake.
• Encourage the consumption of whole, nutrient-dense foods, naturally rich in vitamins, minerals, and fiber.

Essential Tips for Oil-Free Cooking

Embracing an oil-free diet might seem daunting at first, but it's easier than you think. Here are some essential tips:

• Sautéing: Use water, vegetable broth, or even tomato juice to sauté vegetables instead of oil.
• Baking: Replace oil in baking recipes with applesauce, mashed bananas, or pureed pumpkin.
• Dressings: Create flavorful dressings using vinegar, lemon juice, herbs, and spices.
• Flavor Enhancement: Experiment with spices, herbs, vinegars, and mustards to add flavor. Nutritional yeast can also provide a cheesy flavor.
• Healthy Fats: Incorporate natural sources of healthy fats like avocados, nuts, and seeds into your diet.

No Oil Food Diet Recipes

Here are some recipes to add to your meal plan.

Sauces and Condiments

Sicilian Spaghetti Sauce

This hearty sauce is a flavorful alternative to store-bought versions loaded with oil and unhealthy additives.

Read also: Satisfy Your Cravings with Whole Foods

Ingredients:

• 3 28 oz cans of tomatoes (whole, crushed, or a mix)
• 3 cans of tomato paste
• 3 cans of water
• 1 large onion, chopped
• 2 lbs of mushrooms, sliced
• 10 cloves of garlic, minced
• 3 Tbsp of oregano
• 5 bay leaves
• 3 Tbsp of basil
• ½ head of parsley, chopped
• 1 Tsp black pepper
• ½ tsp salt (optional, depending on the tomatoes)
• ½ cup nutritional yeast

Instructions:

1. Sauté the onions, mushrooms, and garlic in a large pan over low heat until the water from the vegetables evaporates and the garlic is fragrant (about 30 minutes).
2. Add the tomatoes, tomato paste, water, bay leaves, basil, oregano, parsley, pepper, and salt (if using).
3. Stir well to combine and bring to a simmer.
4. Reduce heat and cook for at least an hour, allowing the flavors to meld and the sauce to thicken.
5. Stir in the nutritional yeast and cook for another hour, or until the sauce reaches your desired consistency.
6. Taste and adjust seasonings as needed.

Vegan Parmesan Cheese

This simple condiment adds a cheesy, savory flavor to pasta dishes, salads, and more.

Ingredients:

• ¾ cup raw cashews
• 3 Tbsp nutritional yeast
• ¾ tsp sea salt
• 1 tsp garlic powder

Instructions:

1. Combine all ingredients in a blender.
2. Pulse until the mixture reaches a grainy texture. Be careful not to over-blend, as it can become gummy.

Homemade Teriyaki Sauce

A versatile sauce for stir-fries and sautéed vegetables.

Ingredients:

• ¾ cup tamari or coconut aminos
• ¼ cup water
• 3-4 Tbsp maple syrup
• 1-2 tsp fresh ginger, minced
• ¼-½ tsp black pepper
• 1 Tbsp brown rice flour or cornstarch
• 1 tsp minced garlic
• ½ tsp toasted sesame seeds

Instructions:

1. Combine all ingredients in a small pan over high heat.
2. Bring to a boil, then reduce heat to medium-low.
3. Stir continuously until the sauce thickens.

Pico de Gallo

A fresh and flavorful addition to many meals.

Ingredients:

• 3 medium to large tomatoes, chopped finely
• 1 medium red, white, or yellow onion, chopped finely
• 2 cloves garlic, minced
• 1 jalapeno, seeded and ribbed, then minced
• 3 Tbsp freshly squeezed lime juice
• ¼ cup cilantro, chopped

Instructions:

1. Combine all ingredients in a bowl and mix well.
2. For optimal flavor, use a kitchen tool that can chop everything quickly and efficiently.

Main Dishes

Potatoes Au Gratin

A creamy and comforting dish without the added oil.

Ingredients:

• 4 scrubbed medium potatoes
• 1 medium or large red bell pepper
• 1 medium onion, sliced thinly
• 1 clove of garlic, minced
• ½ cup nutritional yeast
• 1 Tbsp light vegan butter
• 1 ½ cups rice milk
• 2 Tbsp whole wheat flour
• 1 Tbsp cornstarch
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp sea salt
• 1 tsp black pepper
• 1 tsp parsley

Instructions:

1. Slice potatoes and onion thinly. Chop the bell pepper into 1/8 inch slices and mince garlic.
2. Place all vegetables in an oven-safe dish with a cover.
3. Blend together rice milk, vegan butter, flour, cornstarch, paprika, garlic powder, sea salt, pepper, and nutritional yeast until smooth. Fold in parsley.
4. Pour the mixture over the vegetables.
5. Cover and bake at 350 degrees for 50-60 minutes.

Quinoa Mushroom Burgers

These burgers hold together well and offer a hearty, plant-based meal.

Read also: Foods for Pre-Diabetes

Ingredients:

• 1 ½ cups quinoa, rinsed
• 2 cups vegetable or mushroom stock
• ½ cup tomato sauce
• 2 leaves kale, chopped finely
• 1 tsp thyme
• 1 tsp oregano
• 1 Tbsp tomato paste
• ½ cup shiitake mushrooms, chopped finely
• ½ cup crimini mushrooms, chopped finely
• Salt and pepper to taste

Instructions:

1. Place quinoa, vegetable stock, tomato sauce, kale, thyme, and oregano in a pot on the stove.
2. Bring to a boil, then reduce heat and simmer for 20 minutes until the liquid is absorbed.
3. Remove from heat and stir in tomato paste and mushrooms. Season with salt and pepper.
4. Set aside until cool enough to handle.
5. Form the quinoa mixture into patties.
6. Place on a lightly greased cookie sheet and bake at 350 for 25-30 minutes, flipping halfway through.

Incredible Lentil Loaf

A savory and satisfying alternative to traditional meatloaf.

Ingredients:

• 1 large onion, chopped
• 5 celery stalks, chopped
• 3 cups of cooked lentils
• 1 ½ cups fresh or dried whole grain bread crumbs
• ⅔ cups of dried or drained sun-dried tomatoes, chopped
• ½ cup plant milk
• 2 Flax seed meal eggs (2 Tbsp flax seed meal + 5 Tbsp water)
• 2 tsp dried rubbed sage
• 2 tsp dried oregano
• 1 tsp salt
• 1 tsp pepper

Instructions:

1. Sauté the onion and celery until soft.
2. Cook lentils until tender. Prepare vegan eggs. Chop sun-dried tomatoes.
3. In a large bowl, combine sautéed onion and celery, cooked lentils, bread crumbs, sun-dried tomatoes, vegan eggs, sage, oregano, salt, and pepper. Mix well.
4. Place the mixture into a lightly greased loaf pan. Press down to make the loaf more solid. Top with tomato paste.
5. Bake at 375 for 1 hour.
6. Allow to cool completely before removing from the loaf pan.

Smokey Baked Tofu

A great protein source for vegans.

Ingredients:

• 2 lbs of firm tofu, preferably organic and non-GMO
• 1 1/2 cups water
• 1/4 cup soy sauce
• 1 tsp liquid smoke

Instructions:

1. Squeeze water out of your tofu, then cut the tofu in 1/2 slices.
2. Take a container that has a sealable lid and put 1 1/2 cups of water, 1/4 cup of soy sauce and 1 tsp of liquid smoke into this container.
3. Place the tofu in the container with the marinade and marinate overnight.
4. To cook, lay slices in a single layer on lightly greased pans or glass 9 x 13.
5. Bake at 400 until bottoms are golden. Flip and bake until the other side is golden.

Side Dishes and Snacks

Smashed Potatoes

A crispy and delicious potato snack.

Ingredients:

• Small potatoes
• Extra virgin olive oil (optional, use sparingly or omit for a truly oil-free version)
• Iodized salt

Instructions:

1. Cook the potatoes in water until easily pierced with a fork.
2. Drain the water and place the potatoes on a cookie sheet.
3. Smash each potato with a flat-bottomed glass.
4. Spray lightly with extra virgin olive oil (optional) and sprinkle with iodized salt.
5. Bake at 400 for 20 minutes, or until crispy underneath.

Quick Meal Ideas

1. Broccoli Bowl: Microwave broccoli, add pico de gallo, refried beans, black rice, and vegan sour cream.
2. Southwest Potato and Red Bean Bowls: Combine tender russet potatoes, red kidney beans, and pico de gallo with lemon juice and smoked paprika.
3. "Nacho" Vegan Baked Potato: Top a baked potato with beans, salsa, and avocado.

Other Recipe Ideas

• Green Bean Pasta with Cashew Pesto: Use a pesto sauce made from cashews, spinach, basil, and nutritional yeast.
• Thai Rice Salad Bowls: Combine brown rice with red cabbage, scallions, sweet potato, cilantro, sriracha sauce, and almond-lime dressing.
• Tex-Mex Pita Pizzas: Top pita bread with avocado and a corn and black bean mix.
• Lentil Vegetable Soup: Combine lentils with everyday vegetables.
• Hearty Vegan Red Bean Chili: Combine red bell pepper, onion, fire-roasted tomatoes, kidney beans, and millet.
• Best-Ever Beefless Stew: Combine portobello mushrooms with potatoes and everyday vegetables.
• Carrot Dogs: Soak carrots in a smoky marinade and grill.
• Easy Vegan Corn Chowder: Use almond flour and potato to create a creamy texture.
• Creamy Wild Rice Soup: Combine mushrooms, wild rice, and red bell pepper.
• Quick and Easy Noodle Soup: Combine basic vegetables, whole grain noodles, and dried herbs.
• Penne with Tomato-Mushroom Sauce: Add plant milk to a tomato sauce with mushrooms and basil.
• No-Fry Fried Rice: Combine rice with pineapple and a garlic-ginger-tamari sauce.
• Veggie and Apple Slaw: Toss red and white cabbage, apple, carrot, and celery with a Dijon vinaigrette.
• Potato Salad with Avocado and Dill: Use avocado for a creamy texture.
• Spicy French Fries: Bake fries with spices.
• Black Bean Burgers: Use whole-food, plant-based pantry staples.
• Chickpea Omelet: Make with seasoned chickpea flour and water.
• Spinach-Potato Tacos: Use a tender spinach and potato filling.
• Black Bean and Sweet Potato Quesadillas: Stuff with salsa, rice, spinach, and beans.
• Lentil Sloppy Joes: Simmer lentils with spices.
• Stir-Fry with Peanut Sauce: Combine crisp vegetables with a low-fat peanut sauce.
• Taco-Spiced Tortilla Chips: Bake tortilla chips with spices.
• The Best Oil-Free Hummus: Use tahini and lemon juice.
• 8-Ingredient Slow-Cooker Chili: Combine canned tomatoes, garlic, and chili seasoning with dried beans.
• Sweet Potato Chili with Kale: Cook with orange juice and spices.
• Potato-Cauliflower Curry: Use a homemade curry sauce.
• Vegan Minestrone Soup with Potatoes and Kale: Combine russet potato, mushrooms, kale, and white beans.
• Veggie and Apple Slaw: Toss red and white cabbage, apple, carrot, and celery with a Dijon vinaigrette.
• Potato Salad with Avocado and Dill: Use avocado for a creamy texture.
• Spicy French Fries: Bake fries with spices.

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