Oil free

Oil-free Asian Salad with Chickpeas

July 25, 2022 by Trish Hall Leave a Comment

***This is a temporary posting for all the people who asked on Facebook for this recipe. I’ll add photos and more detailed instructions another time.***

This versatile Oil-Free Asian Salad with Chickpeas is tasty and very healthful. Make it with your favorite cabbage or Brussels sprouts.

Oil-Free Asian Salad with Chickpeas

This versatile Oil-Free Asian Salad with Chickpeas is tasty and very healthful. Make it with your favorite cabbage or Brussels sprouts.

Course: Main Course, Potluck, Side Dish

Cuisine: American, Asian

Ingredients

4 cups Napa cabbage (or your favorite cabbage or Brussels sprouts), shredded
2 cups broccoli, chopped into bite sized pieces and grate the stem
1/4-1/3 cup sliced green onion, all the white and a bit of the green part
1 cup grated carrot
1.5 cups chickpeas, rinsed
1/2 cup sliced almonds optional

Dressing

1/4 cup toasted sesame seeds use less if you want lower fat, or omit
1/4 cup maple syrup or date paste
1/4 cup rice vinegar
1/4 cup tahini
1/4 cup tamari (or soy sauce if gluten-free isn't necessary)
1-2 cloves garlic Or use 1 tsp powder
1 tsp grated fresh ginger Or use 1/2 tsp powder
1 tsp Sriracha optional

Instructions

In a food processor with a shredding blade, or by hand with a knife, shred the cabbage or Brussels sprouts.
Chop the broccoli into bite sized pieces and grate the stem.
Slice the green onion.
Grate the carrot.
Drain and rinse the chickpeas.
Add everything above to a large bowl and toss well.
Add the dressing and toss well.
Add most of the sliced almonds and lightly toss.
Serve and sprinkle with remaining almonds.

Dressing

Lightly toast the sesame seeds in a dry pan. This isn't absolutely necessary, but it does bring added flavor.
Place all ingredients into a blender or a jar and blend well.

Seedy Flax Crackers~Oil-Free & Gluten-Free

April 29, 2022 by Trish Hall Leave a Comment

These Seedy Flax Crackers~Oil-Free & Gluten-Free have just two basic ingredients and you can add in any nuts, seeds, or seasonings that you like.

If you are following a gluten-free and oil-free way of eating, you know how hard it is to find crackers without those ingredients. I have only found one brand that makes crackers without oil and gluten ingredients and they are expensive! So I decided to try making my own and this is it!

They are crispy and hold up well for dipping in hummus or as a base for cheese.

Scroll down to the recipe box if you don’t need to see photos of the process.

I used the tools you see below to make it easy, but you definitely don’t need the cracker roller…it just makes them more uniform in size and they look a little nicer. You can use a knife instead of the scraper/cutter. The little bands on the rolling pin make it easy to get the dough rolled to an even 1/8th inch, but you can eyeball that instead. In addition to these tools, I also use a silicone spatula…the kind used to mix and scrape.

Let’s get started. Mix the flax meal with the boiling water and let it sit for 5 minutes. If you are going to add any nuts, seeds, or seasoning, get them out. Chop up the nuts or seeds.

The flax mixture will be thick and can be pressed into a ball (using a rubber spatula) at this point. Use the rubber spatula to knead in any of the optional ingredients. You can also do this with your hands if you wet them, but it is messy.

Tip the dough out onto a parchment-lined cutting board (I used a flexible plastic cutting board) and press it with the back of the spatula or your wet hands. Form a rectangle narrow enough to miss the spacers on your rolling pin.

Top the dough with another sheet of parchment and roll the dough out until it is 1/8th inch thick

Carefully peel the top parchment off. Using the cutting board, slide the parchment and dough onto a baking sheet. If using a cracker rolling tool, roll it to create perforations. If not using the roller, you can bake it as is and break it into pieces when it’s done. Or you can use a knife and score it before baking.

Bake at 350 degrees for about 20 minutes and remove from the oven and carefully flip it over. I used a piece of parchment and the flexible cutting board on top and then flipped it. Be sure that only parchment is on the baking sheet and not the plastic cutting board! I may or may not have put my PLASTIC cutting board in the oven for a few minutes before I realized what I’d done!🤭

Bake for an additional 20-25 minutes, watching for browning. If any edges start to get too brown, break those crackers off and take them out, leaving the rest to finish.

They will crisp up more when cooled, so it’s good to pull one out towards the end and let it cool and test it for crispness.

Cool on the baking sheet or move to a cooling rack. When completely cool, store in an airtight container. They’ll be fine at room temperature for about a week or store for much longer in the refrigerator.

Serve with your favorite hummus or with your favorite plant-based cheese. The delicious cheese in the first photo is made using this recipe from Bradi at the Vegan8.

Seedy Flax Crackers~Oil-Free & Gluten-Free

These Seedy Flax Crackers~Oil-Free & Gluten-Free have just two basic ingredients and you can add in any nuts, seeds, or seasonings that you like.

Course: Appetizer

Cuisine: gluten-free, oil-free, wfpbno

Keyword: Seedy Flax Crackers~Oil-Free & Gluten-Free

Author: Trish Hall

Ingredients

1 cup flax meal
3/4 cup boiling water
2-4 Tbsp seeds of choice, chopped OPTIONAL
1/4 cup nuts of choice, finely chopped OPTIONAL
1-2 tsp seasoning of choice (See Notes) OPTIONAL

Instructions

Oven 350 degrees
In a small mixing bowl, add flax. Add boiling water and stir well. Set aside for 5 minutes.
If using optional ingredients, chop the nuts and/or seeds.
Add any optional ingredients to the flax dough. Push them in with a flexible spatula or wet hands. I used the silicone spatula/scraper and pushed and "kneaded" it just like you would knead bread dough.
Once everything is well incorporated, tip the dough onto a parchment-lined flexible cutting board or onto your counter. Press into a rectangle that is narrower than your rolling pin.
Add a sheet of parchment on top and roll the dough out to 1/8th inch thick. See the blog post for pictures of the guides I use on my rolling pin. Peel off the top parchment.
Carefully slide the parchment/dough onto a baking sheet using the flexible cutting board or just by lifting the parchment carefully.
Score the dough with a cracker roller or knife. (Or you can just bake it as it is and break it up after baking).
Bake for 20-25 minutes until the edges are beginning to lift. Remove from the oven and flip the whole thing over using a piece of parchment on top. ( I used the flexible cutting board to help flip it over...don't accidentally leave it in there!)

Bake again for another 20-25 minutes or until lightly browned. They will crisp up more after cooling, so I take one out towards the end of the time and cool it and check for crispness. You can break them apart as you check them, or wait until they are done and cooled.

Cool on the baking sheet or transfer to a cooling rack.
Enjoy with your favorite hummus, dip, or sliced vegan cheese.

Recipe Notes

For seasonings, I've used the following with good results:

Everything But the Bagel Seasoning (from Trader Joe's)

Garlic powder, onion powder, smoked paprika

Rosemary, thyme, tiny pinch of sage

Vegan Oil-free Cauliflower Sweet Potato Curry

November 7, 2021 by Trish Hall 2 Comments

Full of the flavor of warm spices this Vegan Oil-free Cauliflower Sweet Potato Curry is perfect for a cool fall or winter evening.

This is comfort food to me!

You can use pre-cut veggies to make it faster. Chopping veggies isn’t too time-consuming for me, so I like to use fresh, whole cauliflower and sweet potatoes.

Gather your ingredients!

Chop the sweet potatoes into bite-sized pieces. I cut them into about 1″ cubes.

Cut the cauliflower into bite-sized florets.

Dice the onions into small pieces. I use this chopper to get it done fast. If you use that link to buy the chopper, I will get a few cents, at no additional cost to you.

If you are using fresh ginger, grate or mince it to a fine paste.

Sauté the onions in a large pot. Add a splash of water or broth if they begin to stick and scrape them up. Continue to cook them low and slow until they soften. Add the garlic and ginger. Cook for about 5 minutes and then add the spices and cook for another minute or so.

Add the chickpeas, tomatoes, sweet potato, cauliflower, and plant milk and broth (if using). I like to add the broth because I like there to be plenty of “gravy” to pour over my rice. If you are planning to this eat on roti or in a similar way, you might like it to be a thicker stew and you would leave the broth out or use much less.

Bring to a boil, then lower the heat to medium, cover, and simmer for 20-30 minutes. I usually leave the lid cocked to avoid boiling over, depending on the pot I’m using.

Stir occasionally and check sweet potatoes and cauliflower by poking with a fork. You want them tender, but not mushy.

Add salt and pepper, if using. You can add the optional curry pastes now or add them to your individual servings to suit each person’s tastes. I add both the red and green curry paste for a nice bit of HEAT, and my mom adds the turmeric paste for additional flavor with no heat.

Serve over cooked rice or with roti for dipping. Garnish with cilantro, if desired.

Pictured below are the pastes from Mekhala. All oil-free, gluten-free and delicious!

5 from 1 vote

Vegan Oil-free Cauliflower Sweet Potato Curry

Full of the flavor of warm spices this Vegan Oil-free Cauliflower Sweet Potato Curry is perfect for a cool fall or winter evening.

Course: Main Course

Cuisine: Indian

Keyword: cauliflower, curry, gluten-free, no oil, oil-free, Sweet Potato

Author: Trish Hall

Ingredients

2 cups chopped onion
2-3 cups sweet potato, peeled and chopped into 1" pieces
1 medium head of cauliflower, cut into bite-sized florets
3-4 cloves garlic, minced
1 tbsp fresh ginger, grated or 1/4 teaspoon dried ginger
1 tbsp garam masala can sub curry powder
2 tsp ground coriander
1 tsp ground cumin
1 tsp turmeric
1(15 oz) can chickpeas (about 1.5 cups)
2 (14oz) cans diced tomatoes Don't drain
2 cups plant milk (I used soy) Optional: Add a couple of drops of coconut extract, to mimic the traditional coconut milk.
2 cups veggie broth Optional: I use it because I like lots of "gravy" for serving over rice.
1/4 cup chopped cilantro Optional garnish that I recommend
salt and pepper to taste, if desired
3-4 cups cooked rice for serving Optional
roti for serving Optional
Mekhala curry pastes to taste Optional: See blog post for info

Instructions

Saute the onions until softened. Splash with water or broth if they begin to stick.
Add garlic and ginger and sauté for about 5-10 minutes.
Add spices, stir and cook 1-2 minutes.
Add chickpeas, tomatoes, sweet potatoes, cauliflower, and plant milk. Add broth if you are using it.
Bring to a boil, stir, and then lower heat to medium to simmer, covered for about 20-30 minutes or until cauliflower and sweet potatoes are tender (not mushy). Vent the lid if necessary to keep it from boiling over.
Add salt and pepper if using. Add any optional ingredients like curry pastes.
Serve over cooked rice with a garnish of cilantro if desired. Or serve with roti.

Vegan Oil-free Mushroom Soup or Sauce

September 1, 2021 by Trish Hall 1 Comment

This Vegan Oil-free Mushroom Soup or Sauce is delicious as a soup with some crusty bread on the side or ladled over your favorite starch.

I created this for the Instant Pot, but it works well cooked on the stovetop also.

If you are someone who likes to see pictures of the steps in a recipe, stay with me here. If you don’t need all the details, just fast-scroll down to the recipe box below.

I like to put my mushrooms out in the sun to soak up some Vitamin D before I cook them. If you want to read about the science behind that, click here.

Gather your ingredients!

Chop your onions, mushrooms, and kale.

I use this chopper to cut the onions into 1/4″ pieces and the mushrooms into 1/2″ pieces. If you use that link to buy the chopper, I get a few cents at no additional cost to you.

If you are using the Instant Pot, press the sauté button and add the onions. Sauté until they begin to caramelize.

When the onions begin to carmelize, add the garlic and cook for another minute or so.

Add the mushrooms and continue to sauté, stirring occasionally until the water is mostly evaporated.

Add the dill weed, rosemary, paprikas, and salt and pepper, if using.

Stir well.

Cook for another minute and then add the tamari and parsley (if using). Add the wine (if using) and allow to simmer for about 5 minutes. This will cook off any alcohol. Add the broth.

Turn off the Sauté feature and close the lid. Be sure the vent is turned to the sealing position. Manuel cook at high pressure for 1 minute and allow to come down from pressure naturally for about 10 minutes. Release any pressure and open carefully.

If you are cooking this on the stovetop, just bring to a boil and then turn the heat down to simmer and cover with a lid slightly cocked. Cook for about 5 minutes.

Mix the plant milk and arrowroot or cornstarch and add to the soup. Stir well for a few minutes.

At this point I switched the Instant Pot to the slow cook option and let it cook for about an hour to really marry the flavors. You can skip this step and go right to the next and last step if you are in a hurry.

If adding the greens, stir them in during the last 5-10 minutes of cooking.

Just before serving, add the yogurt and lemon juice and stir.

Enjoy it as a soup, as is…or ladle it over your favorite starch as a sauce.

Vegan Oil-free Mushroom Soup or Sauce

This Vegan Oil-free Mushroom Soup or Sauce is delicious poured over your favorite starch. I ladled it over brown rice when I created it and I think it would be really good over noodles or potatoes too.

Course: Main Course, Sauce

Author: Trish Hall

Ingredients

2 cups onions, chopped
2-4 cloves garlic I used about 2 tsp minced
1 lb portobello mushrooms, chopped in 1/2" pieces or use whatever kind you like
1/3 cup dry (not sweet) white wine optional
2 tsp dried dill weed or 1-2 tablespoons fresh dill weed finely chopped
1-2 tsp fresh, minced rosemary 1/4-1/2 tsp dried rosemary
1 Tbsp paprika (can use hot paprika)
1-2 tsp smoked paprika
1 tsp salt (optional)
ground black pepper to taste
1/4 cup fresh parsley, chopped optional
1 Tbsp tamari (can use soy sauce if gluten is not an issue)
2.5 cups veggie broth Can increase if you like the soup thinner
1 cup plant milk (I used almond)
3 tbsp arrowroot (or cornstarch)
1/2 cup plant yogurt (I used Forager cashew yogurt)
2-3 cups chopped greens (I used collard greens) optional
1 tbsp lemon juice optional

Instructions

If using the Instant Pot, select the sauté button and allow it to heat.
Add onions and sauté until they begin to caramelize.
Once the onions are beginning to caramelize, add the garlic and cook for another minute or so. Add the mushrooms and continue to sauté until they are cooked down and the water is mostly evaporated. Add the dill weed, rosemary, paprikas, and salt and pepper (if using) and stir well. Continue to sauté for a minute and then add the tamari and parsley (if using). Add the wine (if using) and allow to simmer for about 5 minutes. This will cook off any alcohol.
Add the broth, turn off the sauté feature and close the lid. Be sure the vent is turned to the sealing position.
Manual cook at high pressure for 1 minute. Allow it to come down from pressure naturally for about 10 minutes. Release any pressure and open carefully.
If using the stovetop, just bring it to a boil and then lower the heat to a low simmer.
Mix the plant milk and arrowroot (or cornstarch) and add to the soup. Stir well for a few minutes.
At this point, I switched to the slow cook option and just let it cook for about an hour to really marry the flavors. You could probably skip this and go right to the next and last step if you are in a hurry.
If adding greens, stir them in during the last 5-10 minutes of cooking
Just before serving, add the yogurt and lemon juice (if using) and stir.
Enjoy as a soup, as is...or ladle over your favorite starch as a sauce.

Greek Zucchini Salad with Vegan Feta

September 8, 2020 by Trish Hall 2 Comments

This Greek Zucchini Salad with Vegan Feta is a healthy and tasty way to use zucchini. It can be made a day ahead, so it’s perfect for parties!

It’s that time of year when your garden is cranking out zucchini faster than you can use it or sneak it over to the neighbor’s front porch. 😆

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Oil-Free Cabbage and Apple Slaw

August 27, 2020 by Trish Hall 8 Comments

If you’re looking for an alternative to the typical creamy fat-laden coleslaw, this Oil-Free Cabbage and Apple Slaw will delight you!

The sweetness of the apples is a nice compliment to the tartness of the vinegar. I used a combination of a cilantro balsamic and apple cider vinegar, but you could use either one alone or any other of your favorite kinds of vinegar. I’m in love with California Balsamics vinegar so check them out if you haven’t already done so. (I’ll put a link to their website in the recipe notes.) If you use just straight vinegar and no balsamic, you’ll want to add a little bit of sweetener to cut the sharpness of the acid. Maple syrup works well for this.

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Oil-Free Gluten-Free Crackers

August 5, 2020 by Trish Hall Leave a Comment

Are you looking for Oil-Free Gluten-Free Crackers? With this recipe, you will have a tasty and healthy addition to your snack tray!

It is a bit of a challenge to find oil-free crackers in the store, and when you add in the need for them to be gluten-free it begins to feel like looking for a unicorn, doesn’t it? So this prompted me to begin experimenting with cracker recipes.

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Oil-Free Creamy Broccoli Salad

July 27, 2020 by Trish Hall 4 Comments

Make a double batch because this beautiful crunchy, tangy Oil-Free Creamy Broccoli Salad is so delicious that you’ll want to eat the whole bowlful.

Did you know that broccoli is packed with nutrients?

One cup of raw, chopped broccoli contains only 31 calories, 6 grams of carbohydrates and more than a third of the carbohydrates found in broccoli come from fiber (2.4 grams), so it will fill you up and do all the wonderful things that fiber does.

Fiber: 2.4g

Protein: 2.5g

Fat: 0.3g

Sodium: 30mg

That’s why our mom always told us to eat our broccoli 😉

Gather you ingredients:

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Oil-free Pesto Potato Salad

July 22, 2020 by Trish Hall Leave a Comment

No more boring potato salad! This Oil-free Pesto Potato Salad is a much more interesting and colorful dish to brighten your picnic table and your tastebuds!

No long boring story about how I came up with this recipe 😉 I had baby potatoes and some of my pesto sauce in the freezer and decided that they sounded good together. I mean, potatoes and garlic and basil…how can you go wrong?

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NanaJo’s Oil-Free Italian Dressing

July 12, 2020 by Trish Hall 19 Comments

Zesty and bursting with flavor, NanaJo’s Oil-Free Italian Dressing is perfect for many types of salads and especially good on a pasta salad.

My mom (aka: NanaJo) has been making her own Italian dressing for most of my life. This was our go-to dressing for taco salad and was an often requested recipe by family and friends. The original recipe used olive oil, so when we started on our whole food, plant-based way of eating, we had to come up with a way to replace the oil.

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