Probably as skeptical as I look in this picture! But yes you can make dishes without oil still packed to the brim with nutrition.
As a home cook, this was one of the hardest things for me to wrap my head around.
But in my opinion, the more flexible you can be, the better cook you become. So keep it fresh with this no-oil sweet potato stew!
No Oil Sweet Potato & Spinach Stew
Cook and Prep Time: 35 minutes
Serves: 3-4
You Need
1 ½ lb. Sweet Potatoes, chopped finely
1 large can Cannellini Beans
1 bunch Scallions, chopped
1 Yellow Onion, diced
3-4 cloves Garlic, minced
6-8 oz. Cremini Mushrooms, chopped
8 oz. Spinach, chopped
2 cups of Vegetable Stock, for steaming
2 tbsp. Tamari
1 tbsp. Curry Powder
2 cans Diced Tomatoes, with juices
Vegetable Stock, for sautéing
Salt, to taste
Black Pepper, to taste
Lime, for garnish
Chopped Cilantro, to garnish
DIRECTIONS
Rinse and chop the produce accordingly.
Set a large pan or skillet to medium-high heat. Once hot, add the scallions, white onion, and garlic. Cook for 3-4 minutes, until onion has softened, adding vegetable stock as needed.
Add the mushrooms, and sauté for 2-3 minutes, until softened.
Then, add the sweet and the vegetable stock. Cover, and let steam for about 10 minutes, until softened.
Once softened, add beans and toss to combine, 2-3 minutes. Add spinach and cook until wilted, about 1-2 minutes more. Add tamari and curry powder, and toss to combine. Season with salt and pepper to taste.
Serve with alone or with brown rice. Garnish fresh herbs and a lime wedge. Enjoy!
• 3 cups Baby Spinach (you can add other leafy greens or basil, too) • 2 handfuls Pine Nuts, Almonds, or Walnuts • ½ Lemon, juiced • ½ cup Olive Oil • 3 cloves Garlic • Salt, to taste • Black Pepper, to taste • 1 tbsp. Red Pepper Flakes (Optional)
DIRECTIONS
Place the pine nuts onto a pan set to medium heat for 3 minutes or until browned, stirring frequently to avoid burning.
Rinse produce. Roughly chop the garlic.
Add the nuts to a food processor, along with the spinach, olive oil, garlic cloves, lemon juice, salt, black pepper, red pepper flakes. Blend until smooth and set aside until ready to use. Enjoy!
Curry Coconut Creamed Spinach
Cook and Prep Time: 15 minutes Serves: ½ cup
You Need
• 4+ cups Baby Spinach (feel free to add more) • 1 small can Coconut Cream • 4-5 cloves Garlic, sliced • 4 Shallots, sliced • Olive Oil • 1-2 tbsp. Curry Powder (adjust to taste) • Salt, to Taste • Black Pepper, to taste • Red Chili Flakes (optional)
DIRECTIONS
Rinse and chop the produce accordingly.
Set a large skillet to medium heat. Add 1 tbsp. olive oil. Once hot, Add garlic and shallots. Cook until shallots have become translucent, 4-5 minutes, stirring frequently.
Add curry powder, and cook for 1 more minute.
Add spinach in batches. Stir until wilted. Repeat the process until you have used up all of your spinach.
Add coconut cream and stir to combine. Season with salt and pepper. Enjoy!
Vegan Spinach and Artichoke Dip
Cook and Prep Time: 10 minutes (+30-40 minutes if served hot)
You Need:
• 4 Artichoke Hearts, chopped if necessary • 2 cups Spinach • ½ cup Almond Milk (or other dairy alternative) • 2 cloves Garlic, minced • 3 tbsp. Olive Oil • Salt, to taste • Black Pepper, to taste • 1 tbsp. Onion Powder • 1 tbsp. Nutritional yeast (optional)
DIRECTIONS
Rinse and chop the produce accordingly.
Add all ingredients to blender.
Pulse until smooth. Can be used as a dip for vegetables or chips.
(Optional if you want to serve it hot). Add dip to a baking tray and add to an oven at 375˚ F. Allow dip to bake for 30-40 minutes, until top has browned. Enjoy!
One of many different variations you can do on a loaded sweet potato. This one is a little more Middle Eastern, but you can put whatever flair on it that you like!
Today, we are making a loaded sweet potato. This dish can be made a variety of ways, with the basic steps being the same.
Today, our filling is going to include chickpeas, spinach, and a bunch of spices.
We are then going to top it off with this delicious tahini-mustard-coconut nectar sauce and some broccoli sprouts.
You can check out the Youtube video below!
Cook and Prep Time: 60 minutes
Serves: 4
You Need
4 Large Sweet Potatoes
1 head Garlic, minced
1 Red Onion, diced
½ cup Alfalfa Sprouts, for Garnish
1 large can Chickpeas, rinsed and drained
4 cups Spinach, chopped
Salt, to taste
1 tbsp. Garlic Powder
1 tbsp. Onion Powder
1 tbsp. Curry Powder
Olive Oil
Salt, to taste
Black Pepper, to taste
For the Dressing
2-3 tbsp. Tahini
1 Lemon, juiced
½ tbsp. Honey
1 tbsp. Dijon Mustard
Salt, to taste
Water (if needed)
DIRECTIONS
Preheat oven to 400˚F. Line 1 baking tray. Rinse and chop the produce accordingly.
With a fork, poke holes in the sweet potatoes
all over the skin. Place the potatoes on
the baking tray. Coat the skin of each
of the potatoes with olive oil, and sprinkle with a pinch of salt. Once the oven is hot, place the potatoes in
the oven, and allow them to cook for 45 minutes, until they are able to be
easily cut with a fork.
Make the filling. Set a pan to medium heat, and add 1 tbsp.
olive oil. Once hot, add garlic and red
onion. Cook until onion is translucent,
stirring occasionally, 4-5 minutes.
Add chickpeas to your pan. Season with salt and pepper. Cook for additional 4-5 minutes. Add curry powder, garlic powder, and onion
powder, and toss to combine.
Add the spinach to the pan with chickpeas. Add it in bunches until all spinach has
wilted, 2-3 minutes. Season with salt
and pepper if needed. Then, set aside
until Step 7.
Make the dressing. Combine all ingredients in a bowl, and set
aside for serving.
Cut a potato down the middle. Add about 1 cup of filling to the potato. Garnish with alfalfa sprouts and tahini honey
mustard. Enjoy!
Here is a quick Indian-inspired dish that is very easy to put together and is a great option for cooking in bulk.
Not only that, you get a great deal of flavor into one pot, as well as a variety of healthy foods that will keep you satisfied and coming back for more!
Check out the YouTube video and recipe below!
Cook and Prep Time: 40 minutes
Serves: 3-4
You Need
1 Red Onion, halved and cut thinly into
half-moons
1 large can Chickpeas, rinsed and drained
1 large can Pureed OR Diced Tomatoes
1 cup Vegetable Stock OR Water (add more if you
want a thinner dish)
1 tbsp. Ground Cumin
1 head Garlic, minced
2 tbsp. Fresh Ginger, minced
1/2 cup Chopped Cilantro, for garnish
2-3 fresh green chilies, sliced with seeds
(optional)
1 tbsp. Ground Cloves
1 tbsp. Coriander
1 tbsp. Turmeric
Salt, to taste
Black Pepper, to taste
2 tbsp. Coconut Oil
DIRECTIONS
Rinse and chop the produce accordingly.
Set a pot to medium heat. Once hot, add coconut oil. Then, add ginger, garlic, and red onion, stirring frequently to avoid burning. Cook until onion is translucent, 4-5 minutes.
Add chiles, and cook for 1 minute more.
Add tomatoes, vegetable stock, and chickpeas. Add all spices and bring mixture to a boil. Then cover and reduce heat to a simmer. Season with salt and pepper. Cook until thickened, 5-6 minutes.
Remove from heat. Serve with rice. Garnish with fresh cilantro. Enjoy!
Black Bean & Mushroom Burgers with Roasted Sweet Potatoes & Quick Summer Salad
Cook and Prep Time: 45 minutes (+3-4 hours)
Serves: 4
You Need
• 2 28 oz. cans Black beans, rinsed & drained
• 12 oz. Mushrooms (whatever you like, I used Button Mushrooms for this recipe), finely chopped
• 3 Sweet Potatoes, cut into wedges
• 3 cloves Garlic, minced
• 3 Shallots, finely chopped
• 1 bunch Cilantro, chopped with the stems removed
• 1 tbsp. Tamari
• Mixed Greens
• Salt, to taste
• Black Pepper, to taste
• Paprika
• Cumin
• Garlic Powder
• Olive oil
For the Dressing
• 3 tbsp. Olive Oil
• 1 tbsp. Balsamic Vinegar
• ½ Lemon, juiced
• Salt, to taste
• Black Pepper, to taste
DIRECTIONS
1. Rinse and chop produce accordingly. Preheat an oven to 400˚F.
2. For the patties, sauté shallots and garlic for 4-5 minutes in a pan with 1 tbsp. olive oil for 4-5 minutes over medium heat, until translucent. Add black beans and mushrooms, stir to combine. Cook until beans have softened and liquid has evaporated, another 5-6 minutes.
3. Transfer mixture to a bowl and allow to cool. Add cilantro, tamari, 1 tbsp. paprika, 1 tbsp. cumin, and salt & pepper to taste. Stir to combine and begin to form patties with the mixture. (Note: if you have the time, once the patties are formed, place them in the refrigerator for at least 3-4 hours, it will allow them to hold better during the cooking process.)
4. Line a baking tray and add the sweet potato wedges. Add salt, pepper, 1 tbsp. paprika, 1 tbsp. cumin, 1 tbsp. garlic powder, and toss with 1 tbsp. olive oil. Once the oven is hot, add the sweet potatoes and allow them to cook for 30 minutes, or until tender, removing them to toss halfway.
5. Add 1 tbsp. olive oil to a grill pan or grill and set to medium heat. Once hot, add patties, cooking 2-3 minutes per side, until slightly browned. Add more oil if needed.
6. For the salad, combine dressing ingredients in a bowl and stir to combine. Add mixed greens, and toss to coat.
7. Plate each dish with a patty, sweet potato wedges, and salad. Enjoy!
Black Bean Tacos with Mango Salsa
Cook and Prep Time: 30 minutes
Serves: 2
You Need
• 1 28 oz. can Black Beans, rinsed and drained
• 2 Mangos, chopped
• 2 Shallots, chopped
• 2 cloves Garlic, minced
• ½ Red Onion, diced
• 2 Limes, juiced
• ¼ cup Cilantro, chopped
• Salt, to taste
• Black Pepper, to taste
• Garlic Powder to taste
• 1 tbsp. Paprika
• 1 tbsp. Cumin
• 1 tbsp. Ground Chipotle Pepper (Optional)
DIRECTIONS
1. Rinse and chop the produce accordingly.
2. Sauté onion and garlic for 4-5 minutes in a pan with 1 tbsp. olive oil for 4-5 minutes over medium heat, until translucent. Add black beans and cook for 2 minutes, until slightly softened. Add paprika, cumin, ground chipotle pepper, garlic powder, and salt & pepper to taste. Cook for 1 minute more and then remove from heat.
3. For the salsa, add chopped mangos, shallots, cilantro, and lime juice. Add salt to taste and stir to combine.
4. Place beans in a soft taco shell. Top with mango salsa. Enjoy!
Lentil Pasta with Roasted Chickpeas, Sautéed Spinach, and Raisins
Cook and Prep Time: 45 minutes
Serves: 2
You Need
• 1 28 oz. can Chickpeas, rinsed & drained
• 1 package Lentil Pasta
• 2 bunches Spinach, chopped
• 2 cloves Garlic, minced
• ½ Onion, diced
• ¼ cup Raisins
• Salt, to taste
• Black Pepper, to taste
• 1 tbsp. Garlic Powder
• 1 tbsp. Oregano
• Olive Oil
DIRECTIONS
1. Rinse and chop the produce accordingly. Preheat an oven to 400˚F. Cook lentil pasta according to package instructions.
2. Line 1 baking tray and add chickpeas. Add salt, pepper, garlic powder, and oregano, and toss chickpeas with 1 tbsp. olive oil. Once the oven is hot, add tray to the oven and cook for 20 minutes.
3. In a pan, add 1 tbsp. olive oil and set to medium heat. Once hot, add garlic and onion, and sauté until translucent 4-5 minutes. Add spinach, and cook until wilted, adding in bunches if necessary, 2-4 minutes. Add salt & pepper as needed.
4. Add pasta, spinach, and chickpeas to a large bowl and toss to combine. Drizzle with olive oil and top with raisins. Enjoy!
