In the last few years, we've been using less and less oil in our food, particularly free oil. By that we mean oil in a bottle, oil that is "free" of its origin, like olive oil from olives or avocado oil from avocados. We've been doing this because we keep hearing new research showing the benefits of having little or no free oil in a diet, and instead getting the oil we need in the whole food form like avocados or nuts and seeds.
Today we offer a video on how to make lentils without any oil, not even in the whole food form. The taste is fabulous and you don't even miss the oil. Join us for more.
Oil free (which is very different from low-fat) has lots of health benefits. It helps keep our cholesterol levels low, creating greater heart health, and it influences losing weight naturally. In addition, it helps reverse the build up of plaque in arteries that helps ward off dementia and Alzheimer's.
We love learning these simple, but subtle ways of fine tuning what we eat to keep us healthy, with lots of energy, clarity and vitality. And we're so appreciative of the many physicians now who are aware of the benefits of a WFPB diet and are dedicated to helping others not only manage chronic conditions like heart disease, diabetes and arthritis, but reverse them and getting off their meds.
Generally, when you want to cook oil free, simply use a few tablespoons of water to sauté your onion, garlic and other veggies. And what we're finding is when we use tomato paste, tomato sauce or crushed tomatoes, the taste of the dish comes alive and we don't miss the oil at all.
Enjoy this lentil recipe to see the deliciousness of oil free cooking.
To Your Amazing Health,
Connie and Bill
Lentil Stew - Oil Free (Serves 4)
- 1 ½ cups green lentils, sorted for debris and washed well
- 4 cups homemade stock, salt free or low sodium vegetable stock
- 1 onion, diced
- 4 large garlic cloves, minced
- 3 carrots, cut in rounds
- 1 teaspoon Italian seasoning
- 5 large handfuls of baby spinach or 6 chard leaves cut small with 6 kale leaves torn in small pieces
- 2/3 cup of tomato sauce
- 2 tablespoons of balsamic vinegar
- ½ teaspoon sea salt
- Ground black pepper to taste
- 5 green onions, cut in thin diagonals
- Large pinch of red pepper flakes
In a large pot add veggie stock, onion, garlic and lentils. Cook covered for 15 minutes until onions are soft.
Add carrots and Italian seasoning, stir and cook an additional 15 minutes.
Add dark greens, tomato sauce and vinegar, sea salt and black pepper. Cook another 5 to 10 minutes until greens are soft.
Add green onion and red pepper flakes. Cover and turn heat off and let sit 5 minutes. Serve.