This week marked the first week of #wellnesswednesday on our station’s Facebook page, and I talked a little about why I have chosen to go oil-free or nearly oil-free in my eating, which is contrary to a lot of what we read about oils in the media. While various oils may have some health benefits, they are high in calories and are actually a processed food, with no fiber, which means the “bang” for the nutritional “buck” is not there for many of us (some individuals and some illnesses are better served by high-fat diets, so I don’t mean to discount oils’ benefits for them).
I remember reading the no-oil theory for the first time in Pamela Popper’s book, Food Over Medicine: A Conversation That Could Save Your Life, and I thought, no … that can’t be. Everywhere I read, authorities say oil is good for you. Really, I shouldn’t eat oil? I have my doubts here, but okay, I’ll gave that theory a whirl. And what do you know, there was a great benefit to me, not only in shedding some extra weight (about 10 pounds!), but also in the knowledge that I’m taking another step away from my dependence on processed and fatty foods.
So, over the last several months, I have chosen to go oil free in my dressings, my sautéing, and in most of my baking. That’s not to say I don’t eat fat. I do! But the fats I eat are from whole food plant sources, such as nuts, seeds, and avocadoes. And I do so in small amounts every day.
What better way to sum up that theme than to provide you with a magnificent no-oil vinaigrette I found on the web this week, Dreena Burton’s “Magical” No-Oil Vinaigrette.
And if you haven’t liked our Facebook page, yet, you should! Every Wednesday, we celebrate #wellnesswednesday, where many of our posts are focused on better health, and where every Friday, I post a link to a new My Nutritarian Diary blog post.
“Magical” No-Oil Vinaigrette
(From Dreena Burton’s “Plant-Powered Kitchen” Blog)
- ¼ cup unsweetened applesauce
- 2 tablespoons apple cider vinegar
- 1 tablespoon balsamic vinegar
- 1 teaspoon mild miso (ex: brown rice miso)*
- ¾ – 1 teaspoon Dijon mustard
- ¼ teaspoon cumin
- ⅛ teaspoon cinnamon
- 1½ tablespoon pure maple syrup (or more to sweeten to taste if desired)
- ¼ teaspoon (rounded) sea salt (or more to taste)
- freshly ground black pepper to taste
*I used a light soy miso that I purchased at a local Asian grocery store.
“Using an immersion blender and deep cup (if using a blender, you may need to double the batch for enough blending volume), combine all ingredients, whizzing through until very smooth. Taste, and if you’d like a little sweeter add another teaspoon or so of maple syrup. Season to taste with additional salt and pepper as well. If you’d like a thinner dressing, simply add a couple of teaspoons of water and blend through again” (Dreena Burton).