• Rebecca Lake

Delicious no-oil vegan recipes

Updated: Mar 9, 2018

My Dad and my Uncles had heart trouble and type 2 diabetes, so I bought the book "How to Prevent and Reverse Heart Disease", by Dr. Essylstyn and the book "How to Prevent and Reverse Diabetes", by Dr. Barnard, and both books said the same thing. The way to prevent and reverse both diabetes, and heart disease was to eat no meat or dairy and no oil!


Even something as simple as a bowl of spaghetti can be laden with tons of oil, so I make 100% whole wheat pasta(Trader Joes makes a really good one), pour a no-oil(you can make your own or look for very low to no fat) red sauce on top, then top that with vegan parmesan! Delicious and oil-free.


We eat this spaghetti a couple times a week and we love it! It takes a little bit longer to cook but other than that you can't tell that you are eating a whole grain spaghetti! There is a very good oil-free spaghetti sauce that I really like called "Lucini" "Tuscan Marinara". Sprouts sells it. It has very few ingredients and tastes great. We often top our spaghetti and many other foods, with vegan parmesan.


Vegan Parmesan Cheese

3/4 cup raw cashews

3 Tbsp nutritional yeast

3/4 tsp. sea salt

1 tsp garlic powder


Just throw the 4 ingredients into the blender and blend gently until grainy. If you blend too long, the parmesan will get gummy and will be hard to serve.

As you can see, although I eat no-oil in my food, I get my fats from avocados, nuts and seeds. My favorite nuts are walnuts, pistacios and pecans and favorite seeds are sunflower and sesame. I put walnuts in my oatmeal or cereal, and add them to salads or in sandwiches. I put pitacios in sandwiches and eat them by the small handful, and I eat pecans with french toast or butternut squash or on my raisin bran. I always put sunflower seeds on my salads and on my sandwiches and I love sesame seeds toasted in a dry pan on the stove. Cashews these days are the rage and in so incredibly many vegan recipes.

If you enjoy scalloped potatoes, try these;


Potatoes Au Gratin

4 scrubbed medium potatoes

1 medium or large red bell pepper

1 medium onion, sliced thinly to make rings

1 clove of garlic, minced

1/2 cup nutritional yeast

1Tbsp light vegan butter

1 1/2 cups rice milk

2 Tbsp whole wheat flour

1 Tbsp cornstarch

1 tsp paprika

1 tsp garlic powder

1 tsp sea salt

1 tsp black pepper

1 tsp parsley


Slice potatoes about 1/8 inch thick and do the same with the onion. Mince garlic. Chop bell pepper into 1/8 inch slices. Throw all of this into a oven safe dish that has a cover. Next blend together rice milk, butter, flour, corn starch, paprika, garlic powder, sea salt, pepper and nutritional yeast. Once smooth, fold in parsley. Pour on top of potato/onion/bell pepper mixture. Cover. Bake at 350 degrees for 50-60 minutes.


For another great food to have with your potatoes au gratin, try these great quinoa mushroom burgers.

Quinoa mushroom burgers


1 1/2 cups quinoa, rinsed

2 cups vegetable or mushroom stock

1/2 cup tomato sauce

2 leaves kale, chopped fine

1 tsp thyme

1 tsp oregano

1 Tbsp tomato paste

1/2 cup shitake mushrooms, chopped fine

1/2 cup crimini mshrooms, chopped fine

salt and pepper to taste.

Place quinoa, vegetable stock, tomato sauce, kale, thyme, oregano, into a pot on the stove. Boil, then turn down the fire and simmer for 20 minutes until the liquid is absorbed. Remove from heat and stir in tomato paste and mushrooms and season with salt and pepper. Set aside until cool enough to handle. Form the quinoa mixture into patties. Place on lightly greased cookie sheet for about 25-30 minutes at 350, flipping the burgers halfway through. I've always had trouble finding vegan burgers that stick together from when you make them to when you bake them to when you eat them. Delicious and stick together well!


This is a vegan delicious teriyaki sauce that you can add to all your stir fries or sautees:


Homemade teriyaki sauce


3/4 cup of tamari or coconut aminos

1/4 cup water

3-4 Tbsp maple syrup

1-2 tsp fresh ginger, minced

1/4-1/2 tsp black pepper

1 Tbsp brown rice flour or cornstarch

1 tsp minced garlic

1/2 tsp toasted sesame seeds


Combine the tamari, water, maple syrup, fresh ginger, black pepper, brown rice flour, minced garlic, and toasted sesame seeds in a small pan over high heat. Once it boils, turn down the heat to medium-low and continuously stir until the sauce thickens. Sautee bell peppers and onions, add a few pices of broccoli, throw in some sugar snap peas or any other vegetables you enjoy and once the vegtables are somewhat sauteed, add a good pour of teriyaki sauce. Sautee a couple more minutes and serve a big bowl full of vegetables or put the vegetables over rice or pasta.



Smokey Baked Tofu


2 lbs of firm tofu

1 1/2 cups water

1/4 cup soy sauce

1 tsp liquid smoke


Squeeze water out of your tofu, then cut the tofu in 1/2 slices. Take a container that has a sealable lid and put 1 1/2 cups of water, 1/4 cup of soy sauce and 1 tsp of liquid smoke into this container. Place the tofu in the container with the marinade and marinate overnight. To cook, lay slices in a single layer on lightly greased pans or glass 9 x 13. Bake at 400 until bottoms are golden. Flip and bake until the other side is golden. Tofu is a great protein source for vegans and because it is curdled soy beans, it's important to get Organic tofu always. I was non-GMO eating before I was whole grain plant based eating, just because those studies that did test the safety of GMO's and found that they weren't safe, have been discredited and hushed up. Also, only Vermont has been able to get a GMO-labeling law on the books because Monsanto dumps scads of money into elections and confuses the issues(like I remember when GMO-labeling was on our ballot, someone was running ads about how milk and meat weren't going to be labeled on the bill so we should wait until they write a better bill....) All said, the rest of America should be rejoicing, because food suppliers are labeling GMO's to comply with Vermont's law and the rest of America is benefiting from that!:)


This is the tofu after baking for around a 1/2 hour, then be flipped, then baking 10 minutes more at 400. Crispy on the outside and soft on the inside and delicious!

I'm giving you my pico-de gallo recipe because I find I fall back on this often times during any given week for a food to mix in.

Pico de Gallo


3 medium to large tomatoes chopped fine

1 medium red or white or yellow onion chopped fine

2 cloves garlic, minced

1 jalapeno, seeded and ribbed then minced

3 Tbsp freshly squeezed lime juice

1/4 cup cilantro chopped


The trick to good pico de gallo is getting a kitchen tool that can chop everything for you. My niece taught me that and I found such a chopper on Amazon "ALISKID". It wasn't very expensive and it's a powerhouse! You can make pico de gallo in minutes. It's crazy!

Once you have pico de gallo and vegan sour cream, you can make this:


Broccoli(Did you know you can cook broccoli in the microwave with a tiny bit of water and 2 1/2 minutes! Add broccoli to a microwave safe bowl and cover), pico de gallo, refried beans, black rice, and a generous amount of vegan sour cream and you have an incredibly delicious bowl of vegan food! Nutrient dense, full of antioxidants, and delicious! I know about the rice arsenic problem. I was under the impression that Lundberg Farms in California were growing rice where no arsenic was in the soil. Silly me. I just saw the Consumer Reports report on arsenic levels in rice and brown rice did much worse than white rice did, and it looked like the rice from India had the least amount or arsenic but sometimes greater amounts of other metals. If you look in my picture, I have rice, but I have more broccoli, more pico-de-gallo, and it looks like more sour cream than rice. Just don't eat it every day or play it by ear according to what you think. The data is out there on the web!


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