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SWEETMAGNOLIA2's Photo SWEETMAGNOLIA2 SparkPoints: (94,948)
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6/15/13 6:10 P

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Almost forgot I also stirred in some drained low sodium kidney beans this time. It was very good.

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QUEEN-EYDIE's Photo QUEEN-EYDIE Posts: 10,241
6/15/13 5:58 P

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Oh wow, that sounds sooo good! emoticon

"Optimism is an act of bravery."

"Choices, not sacrifices."


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SWEETMAGNOLIA2's Photo SWEETMAGNOLIA2 SparkPoints: (94,948)
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6/15/13 5:55 P

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Thanks! I just did this with sweet onions, small yellow squash and zucchini, added cut up tomato at the end. Seasoned with garlic & onion powder. Scooped it over some hot brown rice.

Edited by: SWEETMAGNOLIA2 at: 6/15/2013 (18:00)
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QUEEN-EYDIE's Photo QUEEN-EYDIE Posts: 10,241
6/15/13 5:53 P

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I roast most of my vegetables. It's my favorite way to cook them. I just fire up the oven to about 425 degrees, cover a baking sheet with parchment paper and let everything roast for a while, them flip them around and let them roast a bit more. I love this method--no standing over the stove and no clean-up. Of course you might have to let harder veggies like carrots or potatoes have a head start before adding the other things.

"Optimism is an act of bravery."

"Choices, not sacrifices."


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DS9KIE's Photo DS9KIE SparkPoints: (252,599)
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6/15/13 12:25 P

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this is how I do the sauteing

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GENTLEVIKING's Photo GENTLEVIKING Posts: 3,798
6/15/13 9:21 A

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Another good tip, DS9! I've also noticed that with stir frys: too many veggies in the pan never seem to cook well. But I had not thought to use more than one pan--good idea!

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6/15/13 9:01 A

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I also noticed if I have the pan to full they don't fry up well either, so I will sometime use several pans.

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GENTLEVIKING's Photo GENTLEVIKING Posts: 3,798
6/13/13 11:09 P

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Thanks for the tip, IM! It is very possible that I'm using too much broth/water. I'll try it your way next time I want Chinese stir fry and see what happens! I appreciate that tip very much, because the article Boni shared has really been playing on my mind about my use of oil and how I need to cut it out! After all, who needs extra calories we don't need?!!

T E R R Y

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SARLIA's Photo SARLIA SparkPoints: (9,028)
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6/13/13 8:18 A

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Thanks for the tips about sauteing w/ veg broth. I've switched to doing that too, but seem to get the same results as Terry. I'll just have to keep practicing!

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IMVEGAN's Photo IMVEGAN Posts: 2,895
6/13/13 2:06 A

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Terry, You may be using too much broth or water. The trick is to use just a little and keep the pan on the dry side and keep adding just splashes of water as the broth or water cooks away. That way the pan surface remains really hot and the veggies brown a bit but don't stick and the little water help them not to stick. Some veggies have a high water content and will add water to the pan themselves... mushrooms, summer squash, tomatoes etc. so you would add even less broth or water. Keep trying this technique you will get the hang of it.

When I stir fry for Asian dishes my fresh veggies are very crisp tender and not soggy at all.

Edited by: IMVEGAN at: 6/13/2013 (17:27)
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GENTLEVIKING's Photo GENTLEVIKING Posts: 3,798
6/12/13 11:14 P

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That WAS a wake up call! Thanks, Boni! I think I needed to be reminded of that.

But cooking without oil does take some getting used to. For instance, if I stir fry some veggies in oil, the outside fry's up nicely and the inside remains nice and crisp. But if I stir fry those same veggies in broth, it tends to "steam cook" the veggies, so they become limp and a bit "soggy". Or at least that's been the case with me. I end up with something more akin to steamed veggies instead of stir fried veggies.

But it taste fine and that's really all that matters... and it would be worth the change just to lower my calories and not eat so much fat.

T E R R Y

***Life has no remote. Get up and change it yourself!
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IMVEGAN's Photo IMVEGAN Posts: 2,895
6/12/13 10:53 P

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And yet people will still tell you that olive oil is "healthy" YUCK! I made a huge pot of Pad Thai tonight and not a drop of oil in any of it, not when I sautéed the veggies, not when I made the sauce. If we just keep talking about it more and more people will learn how "really" unhealthy oil is.

My pet peeve.... Store bought hummus with added olive oil... What the heck? Chick peas have fat in them, tahini is a fat too. Why on earth would you have to add olive oil? I know it is easy to make my own, but sometimes I just want to pick up a container and go... You know? Not pick up every one and try to find the one with the lowest amount of fat grams...... sheesh!

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ASPIRINGVEGAN's Photo ASPIRINGVEGAN SparkPoints: (2,538)
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6/12/13 5:41 P

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Thanks, Boni! I try not to use oil at all, but this is a really good motivator. BTW, I've been surprised by how easy & good it is to saute with veg broth, so never fear! I had also never even heard of parchment paper before, and now I can't live without it.
I do notice the large amount of oil they use at my one-&-only vegan restaurant, so I don't go often.

K8

Some people think the “plant-based whole foods diet” is extreme. Half a million a year will have their chests opened up and a vein taken from their leg and sewn onto their coronary artery. Some people would call that extreme.
- Dr. Caldwell B. Esselstyn, “Forks Over Knives”
SWEETMAGNOLIA2's Photo SWEETMAGNOLIA2 SparkPoints: (94,948)
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6/12/13 3:23 P

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Thank you for this eye opener. And I thought I'd been eating healthy!

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BONIDALE's Photo BONIDALE SparkPoints: (24,022)
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6/12/13 3:16 P

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I hear you Eydie. I have a favourite restaurant and a vegan pasta dish there, but there is an awful lot of oil left on the plate after I finish it and like DS9 said, when you put it into numbers. Yeesh.

Boni
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QUEEN-EYDIE's Photo QUEEN-EYDIE Posts: 10,241
6/12/13 3:06 P

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Great article, Boni! Thanks for sharing it.

This morning I roasted some fajita veggies in the oven. I was about to drizzle just a little olive oil on them, then stopped myself. I reasoned that since I'm cooking them on parchment paper , I don't need oil to keep them from sticking, and they look kind of dry, but they're certainly going to release their juices as they roast, and I'm going to be having them with some avocado so why double dip on the fats? I cut down on fats everywhere I can.

And in Jeff's article, that awful description of the restaurant pasta dish----ick! That's why I don't go out to restaurants.

"Optimism is an act of bravery."

"Choices, not sacrifices."


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DS9KIE's Photo DS9KIE SparkPoints: (252,599)
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6/12/13 3:03 P

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yikes...I knew you shouldn't use cause it was all fat but boy when you put numbers to that...yikes

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Eating got me into this mess and eating is going to get me out of this mess
THE SALAD IS THE MAIN DISH
The greatest act can be one little victory ...Celebrate the moment as it turns into one more Just one little victory, a spirit breakin' free.One little victory-Rush


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BONIDALE's Photo BONIDALE SparkPoints: (24,022)
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6/12/13 2:20 P

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Jeff Novick in his second post on the Myth of Moderation addresses the impact of adding oil to a dish. I found it a real eye-opener as I always thought "a little bit won't hurt". I guess I'm sauteing everything in veggie broth from now on.
engine2diet.com/the-daily-beet/tuesd
ay
s-with-jeff-insights-into-your-healtR>h-the-myth-of-moderation-part-2/?utm
_s
ource=feedburner&utm_medium=emai
l&utm_
campaign=Feed%3A+TheEngine2D
iet+%28The
+Engine+2+Diet%29&utm_co
ntent=Yahoo%21+Mail


Boni
Co-Leader Vegan Fitness and Nutrition

"There are no shortcuts to anywhere worth going." Anon
"Finishing is winning."
"Treat everone you meet as if they have a sign around their neck, "Make me feel important."


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