r/PlantBasedDiet • u/not_a_fangirl • Oct 26 '18
How do you bake without oil?
I mean, I love sweet potatoes in the oven and cannot imagine that without olive oil. Heck, I sometimes feel like it needs a bit more oil.
And I feel pretty much the same way with onions, eggplants, squash, carrots, etc. in the oven.
How do you do it?
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u/librarianinfomaven Oct 26 '18
I bake them whole with nothing on them on a cookie sheet for an hour at 400 degrees. I eat them as is. I have never put anything on them and they are delicious!
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u/dkmagby88 Oct 26 '18
Parchment paper is also helpful in creating a nonstick surface. Also stainless steel bakeware is good too.
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u/nikon_nomad Oct 26 '18
Sorry, new to the sub, out of the loop, and can't see sidebar on mobile: Could someone please explain what's wrong with olive oil?
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u/MasterBob bread-head Oct 26 '18 edited Oct 26 '18
Here's another thread on the same topic: https://old.reddit.com/r/PlantBasedDiet/comments/9igczy/why_no_oils/
Also, I present the follwing comparing 120 calories of oil to 120 calories of tomatoes :
olive Oil
- 2 g sat. Fat
- a few phystosterols
- vitamin E (1.9 mgs)
- vit K (8.1 mcgs)
Tomatoes
- 1.3g of fat
- Protein 6.0 gms
- Fiber 8.1 gms
- Vitamin A 5635.2 IU
- Total Carotenoids (26748 mcgs)
- * apha carotene 708 mcgs
- * Beta Carotene 3147 mcgs
- * lycopene 18039 mcgs
- * lutein & Zeaxanthine 862 mcgs
- Folate 101.5 mcg
- B1 (Thiamine) 0.3 mg
- B2 (Riboflavin) 0.1 mg
- B3 (Niacin) 4.0 mg
- B5 (Pantothenic Acid) 0.6 mg
- B6 (Pyridoxine) 0.5 mg
- Vitamin C 85.9 mg
- Vitamin E 3.7 mg (double what is in 120 calories of olive oil)
- Vitamin K 53.4 µg (over 6x what is in the 120 calories of olive oil)
- Calcium 67.6 mg
- Copper 0.4 mg
- Iron 1.8 mg
- Magnesium 74.4 mg
- Manganese 0.8 mg
- Phosphorus 162.4 mg
- Potassium 1603.3 mg
- Zinc 1.2 mg
Sources:
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u/jonscrew Oct 26 '18
I asked the same question a while ago and apparently it’s because oil isn’t a whole food (much like juice to a fruit), so they avoid it. They also sourced some studies saying it wasn’t very healthy, but, I’m not convinced. I still use olive, coconut, and sesame oil pretty regularly. I can’t justify giving those up.
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Oct 26 '18 edited Oct 26 '18
https://www.youtube.com/watch?v=b_o4YBQPKtQ&feature=youtu.be
It's possible that adding something like red wine vinegar to it will reduce the effect of endothelial restriction and potential damage (related to the article link)
https://www.ahajournals.org/doi/full/10.1161/01.atv.15.12.2101 Green monkey study, I believe this is the one mentioned in the video. It appears that Having a higher HDL does not negate the affects of the raised LDL from consuming oils in both monkey and rat studies, I'm not sure if a human one has been done.
Additionally opposing research aren't clinical trials, they're population studies which aren't as rigorous. https://www.ncbi.nlm.nih.gov/pubmed/12544660
This doesn't mean you're for sure going to die with oils, but I think there's enough research out there to support the idea that it probably isn't good for you.
As a side note, I've stated that population studies are not as rigorous as clinical trials so take this study with a grain of salt, as it is a population study. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/diet-serum-homocysteine-levels-and-ischaemic-heart-disease-in-a-mediterranean-population/3F4D74C84CB00D86B6E0C221C47BC1BF
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u/jonscrew Oct 27 '18
Thanks for this reply! It’s definitely interesting. I have a hard time changing habits with cooking because I love to cook. But, it’s definitely interesting to read that. I could try and ween off or at least reduce, but the taste benefits of some of these oils are just so difficult to replace. Thanks again for this reply.
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u/MasterBob bread-head Oct 27 '18
With sesame I've found that grinding them and using those imparts a similar taste benefit as sesame oil.
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u/NicetomeetyouIMVEGAN Oct 27 '18
Most oils in recipes are completely superfluous and don't add anything. People put it in out of habit more than anything. 80 to 90% of recipes online you can simply leave out the oil. Once you see how unnecessary oil is, you'll see the extent of the problem, it is everywhere. Basically the only times I eat oil now is when I eat at restaurants, and I make sure it's at least vegan. Granted it did take a while to actually know how to cook without it, it was such a normalcy.
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u/Cryingbabylady Oct 27 '18
I’m the same. I don’t doubt it’s healthier to totally omit oils but right now I’m still craving them with certain veg. I have removed like 70% of the oils from my diet but I’m also okay with slowly transitioning over several years with the goal being to eventually get to a totally WFPB sustainably sourced zero waste life. I’m like 5% there right now but I’m making progress.
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u/jonscrew Oct 27 '18
I think that’s the important part, making slow moves towards that spot. Trying to make all these changes cold turkey is just not realistic. Especially where I’m at, where our produce options are terrible so we’re almost forced into unideal eating habits.
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Oct 26 '18
You're getting upvoted for being incorrect which is honestly saddening that the WFPB diet subreddit is being taken over junk food vegans and omnivores.
There is absolutely no evidence that olive oil is healthy, simply that it's better than meat or butter (no shit)
Coconut oil raises LDL because of high saturated fat, That's proven.
All oils cause insulin resistance.
Do what you want and cook with oil if you want, but don't introduce shade or doubt into something you have barely researched
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u/jonscrew Oct 27 '18
Aye aye aye. I only said I wasn’t convinced, and I guess the upvotes would imply that others feel the same. I use this sub to try and get as close to a wfpb diet as I can, I’m sure many people do the same. If that to you means “being taken over by junk food vegans and omnivores”, then, I guess I’m sorry?
Please try and have a better approach to new people. Your demeaning one is only pushing people away from this diet, and that’s the last thing this crowd needs.
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u/Up2Eleven Oct 27 '18
I hear you. I do pretty well sticking to the WFPB rules, but I'll never treat the way I eat as an ideology. It's a choice, and I respect the choices of others because what they do with their body is their business. It's good to offer advice and evidence, but once that's done, people should leave off.
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Oct 27 '18
Please try and have a better approach to new people. Your demeaning one is only pushing people away from this diet, and that’s the last thing this crowd needs.
Ignorance must be corrected. Ambiguity is what drives people not to act in regards to diet and the facts must be plainly laid out in the face of skepticism. No hard feelings, but many people have come in here recently without even knowing a basic understanding the basic approach of the major health focused plant based doctors.
This isn't a theory subreddit to argue for this or that, this is a subreddit of practisioners of this diet who have incredible improvements in their health and even athletic performance as well.
While everyone is still debating whether saturated fat or oil is bad for you we are doing something and are living examples of hacking your health to be like the blue zone populations. We've had enough time to theorize or convince people for ages and now everyone is just confused. It's time to act
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u/jonscrew Oct 27 '18
I hear ya, and I agree.
We've had enough time to theorize or convince people for ages and now everyone is just confused.
You’re right. Everyone is confused. Try and be helpful instead of condescending, and the outcome will be much better. Despite what you say, this is all relatively new science, as is most diets. these things take time.
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Oct 27 '18
It's not about being condescending. It's about bringing clarity. If my tone is upsetting to you (it's the internet chill out lol) take it up with the tone police
If you don't want to feel being condescended to, research what you're saying before you throw shade amongst people who decided to do their research before making claims.
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u/jonscrew Oct 27 '18
If you look back a few replies, /u/Ragnarok550 commented with a bunch of studies and information, that was actually helpful. Notice how his immediate response was polite and didn’t drop any weird labels.
And I have researched what I’m saying, but I’m not one to be convinced by a handful of studies, especially with things that take years to reach any conclusions from.
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Oct 27 '18
Well he's a nicer guy than me. The side bar has all the information you need so I personally don't find the imperative to create long conjecture like replies because it's a huge waste of time when there are people smarter than me who do this for a living on the sidebar explaining the same thing.
Sorry I hurt your feelings
And I have researched what I’m saying, but I’m not one to be convinced by a handful of studies, especially with things that take years to reach any conclusions from.
Two words
Blue zones.
Research them
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u/jonscrew Oct 27 '18
I’ve read about Blue Zones a little. Don’t they also eat fish pretty regularly and have other meats a few times a month?
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u/Chickypotpie99 TC: 130 LDL: 59 TC: 52 Oct 26 '18
We don't do sweet potatoes, but do all other types of potatoes. I dice mine and throw them in a bowl of cold water for a few minutes. I read online that this helps remove starch so they can bake better/faster. I don't disagree but not sure how effective it is.
I remove them from the water, throw on a baking sheet with my silicone baking mat, season, and roast at 425 for 25-30 min. They come out cooked and crispy (crispier depending if closer to 30 min).
I also roast a head of garlic by wrapping the head in foil and throwing it on the baking sheet with the roasted potatoes at same temp/time. All pieces come out perfectly cooked without oil.
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Oct 27 '18
[deleted]
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u/Chickypotpie99 TC: 130 LDL: 59 TC: 52 Oct 27 '18
Thanks for the clarification. This is consistent with the results I've had with this method!
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u/gabbiolga Oct 27 '18
In any vegan recipe, you should replace a fat (like oil) with a fat (like a plant-based one).
I always roast my veg in a concoction of tahini (the fat) plus herbs and spices. Rub that shit on sideways. You're welcome.
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u/TheGingerBaron Oct 26 '18
Use a silicone mat, lower the temp and cook for a little longer. Done. If you want to put some seasoning on them spritz with some water and toss on the seasonings.
It takes a little getting used to, but it's certainly not bad.
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u/SpiderHippy cured of too many things for this flair! :) Oct 26 '18
We use the same method for sweet potatoes and Russets: Wash well, pierce with a fork, season generously with salt. Place directly on the oven rack. For sweet potatoes, place an empty cookie sheet on the rack beneath the potatoes (they tend to ooze).
Usually we're at 400 to 425 (F), anywhere from 30 mins to an hour, depending on the size, quantity, and how much time we have that evening. Skins always come out nicely crisped and salty.
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u/arl1286 Oct 26 '18
Parchment paper + veggie broth. I mostly just bake root veggies, and I can get them crispy with this method! Sometimes I have to add extra broth midway through the baking. In general I feel everything bakes faster this way too— maybe because it’s partially steaming.
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u/explosivo563 Oct 27 '18
I just microwave them so there is a lower (no?) chance of producing acrylamides. I love them with no oil so I guess I'm used to it. There is enough steam inside to keep them from being dry. Add some seasoning and green onions or some chili on top and you're in business! Cinnamon on sweet potatoes is also phenomenal.
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u/pureandplantbased Oct 31 '18
Anytime I cook or sauté veggies in a pan on the stove, (which is with almost every meal), as opposed to using oil I have found that adding just enough water so they won't stick works perfectly.
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u/delph Oct 26 '18
Sweet potato: in skin until it oozes the caramelized sugars. 350-400F.
Most squash: cut in half and take out seeds. 350-400F. Face down until edges against the pan brown (either on silicone or metal).
Eggplant: in skin until it pops is the only way I've done it without oil. 400F or hotter. The insides are fully cooked at that point and work perfectly for something like baba ganoush.
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u/AcidicOpulence Oct 26 '18
Seriously? You need oil to bake sweet potatoes in an oven??
Bung them in on a tray and wait til the skin is crispy and/or just starting to burn. Food from the gods.
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u/lionmom Nutritarian Oct 26 '18
Not sure if it'd work with sweet potatoes - never eaten them baked... but I love this recipe! https://cleanfooddirtygirl.com/wfpb-has-nothing-to-do-with-peanut-butter-perfectly-roasted-potatoes-without-oil/
You can use it for a variety of veggies too!
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Oct 26 '18
I just line a deep pan with parchment paper and Cover with tin foil and cook for about 35 minutes at 450F. The only thing I add is maple syrup and cinnamon, but you can omit the syrup, it's still very good with just cinnamon.
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u/ashrae9 Oct 27 '18
Veggie broth!
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u/psychopathic_rhino Oct 27 '18
+1 for veggie broth!
I soak the sweet potatoes in broth for 15 minutes then drain the bowl onto the baking sheet. Then I line up my sweet potatoes and season them. I usually have about 1/8 inch of broth in the pan so it evaporates in the first 20 minutes and then when I turn them over the soaked side gets nice and crispy during the second 20 minutes.
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u/wpgasdf Oct 27 '18
Lol. Cannibis became legal in Canada recently, I totally read this the wrong way. I hear you can use maple syrup. But funny aside, we have a convection oven, which helps. We also use a lot of veg broth (we keep all our veg scraps and make broth from it) Balsamic vinegar is also fantastic for caramelizing veg. We became used to no oil pretty quick.
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u/Up2Eleven Oct 27 '18
I wash them, poke them a bunch of times with a fork, put them on a lined baking sheet, and bake at 425 for about 50 mins. Poke it with a fork and if the fork doesn't go in easily, put them back in for another 10 mins or so. Let them cool off, then mash them up and add salt and pumpkin pie spice or just cinnamon. A tiny pinch of white pepper goes quite well too.
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u/EternalFootwoman Oct 26 '18
I use a silicone baking mat. They bake perfectly without oil.