Yes.. Yes you read that right. You can roast veggies with no oil and they are still delicious! Once you eat vegetables this way you may not go back to the oil!
-1/2 yellow squash
-1/2 red pepper
-1/2 yellow pepper
-1/2 orange pepper
– 1/2 red onion
-1 head of broccoli
– 1 cup of mushrooms
– 1 can of low sodium organic chickpeas
– 1/2 tsp cumin
-1/2 tsp curry
-1/4 tsp turmeric
-1/4 tsp garlic powder
-1/4 tsp smoke paprika
– 1/4 tsp cayenne
– salt and pepper to taste
Heat oven to 400 degrees. While oven is preheating chop your veggies and then put all the veggies and chickpeas on a cookie sheet lined with parchment paper* (this is your secret to oil free roasting) sprinkle seasoning over the mix and throw in the oven for 30 min. Half way through take the pan out and mix them around so everything cooks evenly then back in the oven they go. When the timer goes off enjoy them alone as a meal or with a side of brown rice! I love to top them with nutritional yeast and hot sauce!
*A silicone baking mat may also work
My two cents: Cooking without oil is really new to me. When I did 21 day fix last year I was allowed 4 tsp of “oils” so I actually looked at what the calories of oils were. Olive oil, 120 calories for 1 tsp! Wow, and 1 tsp is not a lot… now I didn’t douse my pan in oil so divide that by the servings, and I wasn’t getting THAT many calories from oil in my dishes. That being said, not everyone in my family uses oil sparingly. It is also important to note we NEED fat in our bodies to function. It is an essential macro-nutrient, although it does carry the most calories. 1 gram of fat equals 9 calories while 1 gram of protein or carbohydrate equal 4 calories.
“What is fat for?
- A source of energy – Our body uses the fat we eat, and fats we make from other nutrients in our bodies, to provide the energy for most of our life-functions
- Energy store – The extra calories that we consume, but do not need to use immediately, are stored for future use in special fat cells (adipose tissue)
- Essential fatty acids – Dietary fats that are essential for growth development and cell functions, but cannot be made by our body’s processes
- Proper functioning of nerves and brain- fats are part of myelin- a fatty material which wraps around our nerve cells so that they can send electrical messages. Our brains contain large amounts of essential fats
- Maintaining healthy skin and other tissues. All our body cells need to contain some fats as essential parts of cell membranes, controlling what goes in and out of our cells
- Transporting fat-soluble vitamins A, D, E and K through the bloodstream to where they are needed
- Forming steroid hormones needed to regulate many bodily processes”
We should stick with healthy fats, and we need at least 20-30% of our calories to come from fats. If you’re eating a balanced, whole food diet full of eggs, meat, fish, nuts, and seeds, you’re probably just fine.
That being said… If you were interested in cutting out oil I found a great site with lots of tips and tricks. Some of my favorites I listed below and I regularly make my broccoli oil free using the water method and I LOVE it!
Choose Your Oil-Free Cooking Method
- Sautéing and stir-frying—The most common question I get on this topic is how to sauté or stir-fry without butter or oil. The trick is to use small amounts of water or broth, adding just a small amount (1 to 2 tablespoons) at a time. Do this as often as needed to cook and brown the food, without steaming it. Also, remember to toss and stir the food periodically with a wooden spoon so that it doesn’t burn.
- Baking—You can use a fruit purée as a healthy (and delicious!) substitute for fats like oil, butter, or shortening. Some of my favorites include applesauce, mashed bananas, and puréed dates. In some instances, nut flour or nut butters can serve as substitutions or additions.
- Roasting—There’s no need to coat your vegetables or other foods with oil before roasting them in the oven. They might take a little longer, but they will eventually brown and roast nicely. Before placing them in the oven, I like to season my vegetables with spices, herbs, and either a little vegetable stock or a light water-soy sauce mixture.
- Deep frying alternative—It may take a little getting used to, but I’m confident that you will come to enjoy the not-greasy but still delicious (and far healthier) choice to bake your potatoes and veggies instead of deep frying them. You can even bake up delicious (eggless) breaded patties or veggies by lightly dipping them in a slurry of arrowroot powder or cornstarch mixed with either water or unsweetened, unflavored plant milk, and then coating them with whole-grain bread crumbs or cornmeal. Use nonstick, silicone, or parchment-lined baking sheets to achieve a crispy outer crust.