Oil-free Plant Milks in New Zealand

Last updated: 18 April 2017


This list includes plants milk that:

  • contain no oil
  • Additionally: contain no coconut products (because typically from extracted high-fat cream) and no lecithin (which is a pure extracted fat).
  • are suitable for vegans (no ingredients of animal origin)
    Note: I’ve only formally checked the suitability for vegans for Vitasoy so far, only (too) quickly the other brands. Double-check in doubt.

It is relevant for people following a low-fat (incl. oil-free) whole-food plant-based diet.


Table of contents
PART 1 – Oil-free vegan plant milks (soy, oat, almond, rice, macademia)
PART 2 – List of Confirmed Non-Suitable Plant Milks
TODO


PART 1 – Oil-free vegan plant milks

OIL-FREE SOY MILKS

OIL-FREE OAT MILKS

OIL-FREE ALMOND MILKS

OIL-FREE RICE MILK

None at the moment.

OIL-FREE MACADEMIA MILK

PART 2 – List of Confirmed Non-Suitable Plant Milks

Vitasoy Soy Milk Original: contains oil
Vitasoy Almond Milk Original: contains lecithin
Vitasoy Almond Milk Unsweetened: contains lecithin.
Vitasoy Rice Milk Long Life: Contains oil.
Vitasoy Rice Milk High Protein Long Life: Contains oil.

Macro Organic Soy Milk: contains oil
Macro Organic Rice Milk: contains oil

Signature Range Rice Milk Organic: contains oil
Signature Range Organic Soy Milk: contains oil

 

Pure Harvest Soy Unsweetened Malt-Free: contains oil
Pure Harvest Soy No Added Cane Sugar Original : contains oil
Pure Harvest Soy Unsweetened: contains oil
Pure Harvest Oat Unsweetened: contains oil
Pure Harvest Rice Unsweetened: contains oil

Sanitarium So Good Soymilk Unsweetened: contains oil
Sanitarium So Good Soymilk Regular: contains oil
Sanitarium So Good Soymilk Lite: contains oil + mono and di-glycerides (471)
Sanitarium So Good Essential Enriched Soy Milk: contains oil + mono and di-glycerides (471)
Sanitarium So Good Soy Milk Vanilla Bliss: contains oil
Sanitarium So Good Almond Milk Unsweetened: Contains lecithin.
Sanitarium So Good Almond Milk Original: contains lecithin
Sanitarium So Good Almond Milk Vanilla: contains lecithin

Blue Diamond Almond Breeze Original: contains lecithin
Blue Diamond Almond Breeze Chocolate: contains lecithin
Blue Diamond Almond Breeze Barista: contains oil and lecithin
Blue Diamond Almond Breeze (Unsweetened) : contains lecithin
Blue Diamond Almond Breeze Unsweetened Cashew: contains lecithin
Blue Diamond Almond Breeze Unsweetened Vanilla: contains lecithin

Pam’s Regular Soy Milk: contains oil
Pam’s Regular Soy Milk Lite: contains oil
Pam’s Almond Milk Original: contains lecithin (322)
Pam’s Almond Milk Unsweetened: contains lecithin (322)

Australia’s Own Organic Soy Milk: contains oil
Australia’s Own Organic Rice Milk: contains oil
Australia’s Own Organic Almond Milk: contains oil

Imagine Rice Dream Rice Milk Original Enriched: contains oil

Freedom Foods Original Whole Bean Soy Milk: contains oil.
Freedom Foods Extra Milky Soy Milk: contains oil.
Freedom Foods Rice Milk: contains oil.

TODO (plant milks to be checked)

  • Vitasoy Café for Barista Almonds (waiting for reply from Vitasoy)

What milks have I forgotten? => Please share in comments.

Chana Masala (Chickpea Curry)

Chana Masala

Chana Masala (Chickpea curry)
 
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I started off with Hema's recipe but found it far too hot and corianderish (seed) for my personal taste. Also simplified greatly the roasting processes. I'm very happy with this recipe now. My ethnically/gastronomically-Indian partner just told me it tasted amazing, and exactly like that Chana Masala we had at that restaurant where we both thought was the best-tasting we've ever had so far in the healthy-food category. So I think my improving this recipe is over and it's time to share it with you 🙂 You'll need to make a trip to the local Indian/Asian shop to do full justice to any Indian cooking including this dish. These are the must-have Indian spices you'll only find in any Indian shops : asofetida & amchur (which is green/unripe mango powder). The rest is usually commonly found even in supermarkets.
Author:
Recipe type: low-fat, whole-food, plant-based
Cuisine: South Asian
Serves: 4~6 adult meals if served with rice
Ingredients
  • 3 cups dried chickpeas, soaked overnight
  • 3 large onions finely chopped
  • 220g of salt-free or low-salt tomato paste concentrate OR 1kg of grated tomatoes (to be reduced later)
  • A few stalks of fresh coriander (5 g)
WHOLE SPICES FOR ROASTING
  • 3 small sticks cinnamon (finger-sized or two inches)
  • 6 cardamom pods
  • 6 bay leaves
  • 1 Tbsp cumin seeds
OTHER SPICES
  • ¼th tsp asafoetida
  • 1 tsp grated ginger, densely packed
  • 1½ tsp turmeric
  • 1½ tsp cayenne (OR 1 fresh hot chilli halved lengthwise)
  • 1½ tsp unripe mango powder (look/ask for amchur in any Indian/South Asian shop, do not replace with mango!)
  • 2 Tbsp Garam Masala (or Make your own)
Instructions
  1. Put the soaked chickpeas to cook for 1h30 on medium heat in a regular pot (without a lid) or ~20 minutes in a pressure cooker. Do not stir them. They should be very soft and melt in the mouth when you press them with your tongue. Don't put too much water, ideally you wouldn't need to strain them later.
  2. Put some brown rice to cook as well to go with the Chana Masala later.
  3. Chop the coriander finely.
  4. Prepare the Garam Masala.
  5. Cut the onions finely. To save time, I use a mandoline to slice them, and a chopper (or a knife). Set aside.
  6. If you're using fresh tomatoes, grate them now to a purée. Set aside.
  7. Grate the ginger
  8. On low to medium heat, roast the spices "for roasting" for a few minutes. To prevent burning the the small/thin spices/herbs, put the biggest items first until roasted, then add the the smaller ones, so in this order: Cinnamon, cardamom, then bay leaves & cumin. Stir well, whenever it starts being fragrant and slightly smoking, add the onion immediately.
  9. Set the heat to the maximum and keep stirring the onions "dry". They will give off a lot of steam and start caramelizing.
  10. When the bottom of your pot starts being brown, reduce the heat to medium.
  11. Add either the grated tomatoes, or the tomato paste + ~1 litre of water.
  12. Add the "other spices" and the coriander, stir well and let cook for ~20 minutes. Stir now and then to prevent sticking at the bottom. Turn off the heat when the sauce is rather thick.
  13. Mix gently with the chickpeas. Enjoy!
Notes
Garnish with fresh coriander and slices of purple onion.
Serve either on rice or as a side with chapati (Indian wholemeal flatbread).

 

List of Low-Fat WFPB SOS-free Recipes

This page is a WORK IN PROGRESS. It is a bit messy here and there but can be used right away already until further improved/optimised.

Update info:

Dec 15th: Added recipes (+ ~20) + easier navigation.
Dec 6, 2016: Loaded and provided comments to wholefoodise and make SOS-free a large proportion of the recipes on the PlantPlate website.

Summary

Breakfast / Teatime
Lunch and Dinner

Salads
Salad dressings
Soups

Appetizers
Sauce,  dips and spreads
Desserts
Snacks
WFPB no-SOS Food Classification Explained

 

Breakfast / Teatime

Savoury Breakfast

Curried Chickpea and Millet Croquettes – 45 min (prep: 10 min, cooking: 30 min)
Optional: Veggie stock optional (you can use water instead and add slightly more of the strong-flavoured ingredients).

Sweet breakfast

Easy Overnight Oats – 5 min
Must: Use water instead of plant milk. The oats will release their own oat milk if you stir a bit.
Note: An instant version (not overnight) can me made with “shredded” rolled oats.

Cranberry Spice Granola
Must: Skip seeds if recovering cardiovascular disease. Use a date mash/blend instead of maple or date syrup. Instead of cranberries a dried fruit that is not processed nor with sugar added (dates, raisins, currants, figs, apricots etc).
Preferable: Skip nutmeg.

Baked Goods

Heads-up: Although baked good being ground are preferable as occasional treat or had in a small amount, not as a meal.

Banana & Blueberry Walnut Cake – 50 minutes (+~1h dough rising)

Scrumptious Hot Cross Buns– 3h10min total – 1 hour of work

Lunch & Dinner

3 Bean Mole –  45 minuts
Must: Mash a few sweet dried fruits instead of maple syrup, use real tomatoes and reduce water or use very-low-sodium tomato paste.
Preferable: prefer home-cooked beans to cans, prefer paprika to smoked paprika.
Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

7 Minute Soup – 10 minutes
Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Adzuki Bean Stew – 40 minutes
Must: Use real tomatoes and reduce water or use very-low-sodium concentrated tomato paste. Preferred/Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Artichoke Tapenade – 5 minutes
Must: Not use tahini if recovering cardiovascular disease. Preferred/Optional: Steam/boil artichokes instead of relying on cans.

Baked Butternut and Mushroom Risotto – 1h10min
Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients). Preferred: Nutritional yeast is best left out (free glutamic acid is MSG-like).

Biryani – 1h20min
This recipe is plant-perfect as it is.

Braised Leeks and Peas – 25 minutes
Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients). Preferred: Nutritional yeast is best left out (free glutamic acid may act like MSG). Instead of the commercial plant-milk, blend your own oats to make a thin whole-food milk if recovering heart disease, or almonds otherwise.

Buckwheat and Roasted Vegetable Medley – 25 minutes
Must: Not use sunflower seeds if recovering a cardiovascular disease. Mash a few sweet dried fruits instead of maple/date syrup. Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Buckwheat, Pea and Mushroom Pilaf – 40 minutes
Must: Make sure the curry powder is salt-free. Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Cauliflower Dal – 50 minutes
Preferred: Cut your own fresh whole tomatoes instead of relying on cans. Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Youcef’s Moroccan Sweet & Savoury Tagine– 2 hours – 8~10 meals (prep: 1 h – cooking 1 h)

Khadija’s Moroccan Couscous – 1 h 20 – 7 meals (prep: 20 min – cooking: 1 h)

Khadija’s Moroccan Lentils – 1 h 20 – 4 meals (prep:20 min – cooking 1 h)

Pizza:

Burgers & Sandwiches:

Easy Oven Fries
Preferred: Use regular paprika instead of paprika. Use the dips listed in the present article.

Eggplant Stuffed with Moroccan-Spiced Millet – 1h (p:10 + c:50)
Must: Use a salt-free vegetable stock, or water in which case you might want to add just a bit more of your favourite strong-flavoured ingredients in the recipe.

Healthy Hummus – 10 minutes
Must: Skip tahini if you are recovering from cardiovascular disease. Skip soy yogurt as an alternative. If using paprika, use regular paprika instead of smoked paprika.
Preferable: Prefer home-cooked beans to cans even if they’re salt-free.

Salads

Carrot, Beet and Chickpea Salad – 15 minutes
Preferred: Prefer home-cooked beans to cans even if they’re salt-free.

Balsamic-Roasted Butternut and Chickpea Salad – 30 minutes
Preferred: Prefer home-cooked beans to cans even if they’re salt-free.

Hearty Bean Salad – 10 minutes
Must: Not use avocado seeds if recovering a cardiovascular disease. Seed out and blend the lemon/lime instead of juicing them. Not use salt.
Preferred
: Prefer home-cooked beans to cans even if they’re salt-free.

Millet and Black Bean Salad– 40 minutes
Must: Replace the rice/maple syrup by mashed/blended sweet dried fruit.
Preferred: Prefer home-cooked beans to cans even if they’re salt-free.

Spring Herb Potato Salad – 40 minutes
Must: Not use mustard if recovering cardiovascular disease. Replace silken tofu by a whole food, like this mayo-ish dressing. Use seeded out and blended lemon instead of juice. Use a paste of sweet dried fruit instead of rice syrup and instead any other sweetener.

Vietnamese Vermicelli Salad – 25 minutes
Must: Not use sesame seeds if with or recovering advanced cardiovascular disease (high-fat). Not use white vermicelli if you don’t find brown rice vermicelli. Not use tamari nor soy sauce (high-salt). Use a paste/blend of sweet dried fruit instead of rice syrup and instead any other sweetener (whole food). Blend seeded lime flesh instead of juicing it (whole food).

Salad dressings

Orange-Balsamic Vinaigrette – 25 minutes
Must: Seed out and blend the oranges instead of juicing them.

Mayo/Aioli-like Dressing – 45 minutes

Soups

Carrot, Orange and Ginger Soup – 55 minutes
Must: not use miso (high-salt), blend the orange instead of juicing it. Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Creamy Zucchini Pasta – 30 minutes
Must: Not use sunflower butter or sesame seeds if with or recovering advanced cardiovascular disease (high-fat), a lower-fat creamy effect can be obtained with the nut-free version of this sauce.
Preferable: to replace plant milk by water especially using the creamy sauce suggested above. Nutritional yeast is best not used (free glutamic acid is MSG-like). Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Chinese Vegetable and Noodle Soup – 30 minutes
Must: Not use anything else than brown rice vermicelli.

Curried Pumpkin and Kale Soup – 45 min (p:15 + c:25)
Must: Use a no-sodium vegetable stock, you can use water instead and add more strong-flavoured ingredients.

Curried Sweet Potato & Ginger Soup – 55 min (p:20 + c:35)
Must: Skip miso. Use a no-sodium vegetable stock, you can use water instead and add more strong-flavoured ingredients.

Curried Pumpkin and Kale Soup – 40 min (p:15 + c:25)
Must: Use a no-sodium vegetable stock, you can use water instead and add more strong-flavoured ingredients.
Preferable: Skip nutmeg.

Appetizers

 

Sauces & Dips

Ketchup – 5 minutes
Must: Use a paste/blend of sweet dried fruit instead of rice syrup and instead of any other sweetener (whole food). Use no salt.

Low-fat Mayo-like, Aioli-like dips – 5 min prep – 30 min cooking

Lemon Mustard Dressing – 5 minutes
Must: Not use sesame seeds if recovering with or recovering advanced cardiovascular disease (high-fat). Use a paste/blend of sweet dried fruit instead of rice syrup and instead any other sweetener (whole food).

Chunky Salsa Dip – 25 minutes
Must: Replace the maple/date syrup by mashed/blended sweet dried fruit. Use a salt-free or very low-salt tomato paste, or make your own and reduce it.
Preferred: Use paprika instead of smoked paprika. Prefer home-cooked foods to cans even if they’re salt-free.

Tomato and Pepper Chutney – 35 minutes
Must: Use a paste/blend of sweet dried fruit instead of maple syrup and instead any other sweetener (whole food)

Spreads

Savoury

Moroccan-style Jackfruit Tuna with Spicy Tomato Sauce – 1h
This recipe is potentially plant-perfect. Directions to make WFPB SOS-free in the recipe article.

Sweet

Orange Marmalade – 10 min prep / 3 h cooking

Black Lemon Marmalade – 5 min  prep – 2 h cooking

Desserts

Fresh Fruits.

Nice Cream – 5 minuts
Must: Use water instead of plant milk if needed at all, use real vanilla bean instead of an extracts.

WFPB SOS-free Food Classification

Why is there confusion with what is a “true” whole food?
Why best practice is where I stand?
List of acceptable/non-acceptable low-fat whole foods and exceptions

Why is there confusion with what is a “true” whole food?

There are various degrees of how seriously one can implement a WFPB no-SOS diet. The somewhat subjective word is “whole food” because “processing” a food can mean a lot of thing although we have some good idea what the safest definitions are.

Since whole foods are meant for health, the mother question remains “How likely is that likely is ingredient X or recipe X to be harmful?” or “How likely am I or the people in my house to abuse the wrong products supposed to be had in moderation”.

It’s easier (and sadly more popular) to adopt a loose approach with WFPB, and sadly so many cookbooks do so. I reckon these are of major help and far better than nothing, and I understand that some compromises might appeal more to the general public as a step. In the whole-food and plant-based circles,  we get irritated by the stories/articles of doctors who know eating a plant-based diet would be the best thing for a patient, but they don’t tell them assuming the patient will accept. We all agree, tell the patient, if you the doctor don’t eat this way, and let the patient decide.
Well, likewise, our whole food leaders should not shy away from proposing the best practice, and they know what it is. Whether they practice it or not personally at home, people need to be told and shown best practice and decide for themselves where they want to compromise their health and nutrition, if they want to compromise it at all.

So where do I stand?

My approach is pretty simple:

  1. If what I have on my kitchen counter to start with doesn’t look like the solid foods I would bring back from a garden/field somewhere, it’s probably not a food.
  2. If what ends in my mouth, has lost something in the journey since it was an edible food from the garden, I’ve probably done something I shouldn’t do.
  3. If a beverage isn’t what falls from the clouds and fills the lakes and rivers and ponds all other animals drink from, or that mixed with item #1, it’s probably not a beverage.

Does this sound like common sense ? Yes. Is this is what the healthiest populations we know of actually did? Yes.

In this modern, outsourced, processed world, I am not the type of person that will  recognise something processed (or artificial) as safe by default, and say “there’s no strong enough proof it’s harmful” until the (predictable) day there is. Looking in the past and learn from cumulative personal and collective wisdom, you’ve got to think ahead and not reinvent the square wheel.

This said I’m very aware that if we go 500 years ahead or use an omniscient computer, and look back at the way I eat, in hindsight there are certainly things I exclude which may be irrelevant health-wise. Is it a big deal? No. Why?

For one, I’m already very satisfied eating the way we already eat, real food for really healthy humans.
If logic strongly suggests that something both unnecessary and unnatural, is going to be likely harmful by definition, then I find it not just wiser but also easier to not do any amount of that.
It saves me the self-inflicted torture of “moderation”.
It saves me the harm left behind by of half-measures.
It saves me the million wonders, doubts and guilts when a health problem arises.
It saves me the unspeakable waste of time there is keeping in touch with the fine science of measuring just how harmful are exactly the utterly unnecessary harmful things humans still decide to do or eat.

Alright! We got it…Now shoot the list!

Non-foods:

  • artificial flavourings (vanilla extracts, etc)
  • artificial leavening agents (baking soda, baking powders, etc)
  • salt
  • liquid smoke (smoke in liquid form, hundreds of toxic chemicals, including aromatic hydrocarbons, many of which are known carcinogens).

Common processed foods:

  • tofu in all its forms
  • extracted sugars such as: date syrup, date sugar, rice syrup, coconut sugar, rice syrup, molasses…they may not be empty calories, but a sugar extracted from its natural and usually fiber-rich environnement (tree trunk, coconut stalk, beet root, corn kernel, rice grain…) is not a whole food and should be viewed by default as something inherently very similar to white or refined sugar. What is a whole food is a whole dried fruit for instance.
  • nutritional yeast: Principle of precaution: The glutamic acid is released when the nutritional yeast is deactivated by a heat process, an umami taste appears and that’s due to the same molecule as that in Monosodium Glutamate (MSG), which has been proven harmful).

Tolerated are:

  • Cocoa powder: it is the fibre-rich, lower-fat fraction of the whole cocoa fruit. Not a whole food, best kept to a minimum if had at all (mainly due to the fat), a million times preferable to chocolate which is pure fat and sugar.
  • Vinegars: The whole-food version would be rather unappetising and vinegar has shown some health benefits.
  • Plant milks: They are refined products. Their popularity, omnipresence and liquid aspect makes us forget it’s a highly processed food, not uncommonly comprised of many processed ingredients with relevant amounts of sugar and/or fat. I prefer doing without, and looking for ways to replace them whenever possible.
  • Low-salt or salt-free tomato pastes.

Banana & Blueberry Walnut Cake – Unprocessed – Extracted-Sugar-Free

banana-blueberry-cake-closeup-610
The last banana/walnut cake I had eaten was been pretty delicious, but unfortunately I found out it had some maple syrup and coconut oil, and was risen using baking powder. This means extracted sugar, fat and an artificial salt. That was too bad! But…on the good side, it was based on whole oats and bananas. That kept me pretty excited to make an irreproachably clean one since that day, and at long last, I did! See above!

“But…walnuts?”
We had walnuts (and others nuts) in the pantry that we have been barely touching since learning about how nuts are actually not all that great for health despite their being “whole-food fats”, especially when they’re so easy to abuse. It was a matter of time until we’d figure out ways to finish our stock in a way that wouldn’t be detrimental to our health…you know…like a raw cake! I can’t think of a better use for walnuts than in this cake. Even as little as 50g in one whole cake loaf makes a gorgeous difference. Trust me, you will feel the walnut taste! It’s wonderful without too.

muffin_inside_610“Rising a cake without baking powder nor baking soda?”
Yes Ma’am, Yes Sir!
How to use the walnuts being sorted out, I still had to figure out the right good dough consistency to improve on my previously tacky/goey cakes, and tadaaa…

Yeast just works. You just need to embrace a different relationship to time, and opt-out from instant-everything…Spend some quality time with your loved ones, or enjoy a long hot bath with your favourite music, while this beauty takes its time to rise.

Also, leave the sponge cake expectations in the dungeon, along with refined flours and artificial rising agents (mineral salts) it requires…Those are not food. Yeast is food that can rise other food.
Be thankful for that and make the best of it.

So here is a beautiful cake that uses only whole foods for sweetness, no oil, nor any artificial or sodium-containing ingredients.
This is as unprocessed as it gets folks…and I intend to keep it that way!

Banana & Blueberry Walnut Cake – Unprocessed – Extracted-Sugar-Free
 
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Author:
Recipe type: low-fat, whole-food, plant-based, no oil, sweetness from whole fruit, no salt
Serves: 1 loaf cake
Ingredients
  • 3 cups of wholegrain rolled oats (300g)
  • ½ cups chickpea flour or besan (40g) – relax, it doesn't give a chickpea taste 🙂
  • 3 tsp instant yeast (or 4 tsp of activated dried yeast, activated in as little water as possible)
  • 5 very ripe bananas (600g of banana flesh)
  • 1 + ½ cups frozen blueberries (180g) optional)
  • ⅓ cup walnuts (50g)
  • Sweet spices to taste (optional, I used 1 tsp of a mix of ground star anise and cinnamon that was sitting around)
  • For sweetening: 1 cup of currants.
Instructions
  1. Blend the rolled oats into a flour. Pour in a mixing bowl.
  2. Add chickpea flour, spices and instant yeast (if you're using that) and combine well.
  3. Peel and mash your bananas with your clean hands.
  4. Use some of the banana mash in the blender with ½ cup of currants and blend, add more banana mash if it's too dry.
  5. Pour back in the mixing bowl, if you're using activated dried yeast add it now, and mix with hands until you get a uniform dough.
  6. Add the frozen blueberries, the other ½ cup of currants (whole), and the walnuts and mix another couple of minutes to incorporate them nicely.
  7. Line your loaf tin with baking sheet, pour batter and let sit until it doubles volume. This will most definitely more than an hour because the frozen blueberries will keep the batter cold for a while, which prevents the yeast from making babies and bubbles. You might be able to save time by thawing first, the blueberries might get mashed and look messier.
  8. When the dough has risen, pre-heat oven at 180°C (360 °F) and bake for about 40 minutes. Use a knife or toothpick, when the cake is done baking, there will be some streaks almost transparent. It it comes out full of whitish dough it needs more baking.
  9. Let cool and enjoy.
Notes
If you are recovering cardiovascular disease or allergic to nuts, just skip the walnuts. I put blueberries and sweet spices so that it still remains exciting without walnuts.
We've had this plain and with our whole-food lemon and orange marmalades. It's delicious!
Finally, this works as a muffin batter too.

 

Orange Marmalade – Sweet – Whole Foods (Extracted-Sugar-Free)

orange_marmalde_610
Growing up, orange marmalade was never really my thing. It was that strange stuff from Brit cuisine, that looks really good, but tastes unbearably bitter. Such a shame when that was the only jam in the fridge.

But like all things, try it long enough and you develop a liking for it. I’ve learned to love marmalade, so much so that since going whole-food plant-based, I’ve actually missed the pleasure of some of the jams I was much, much, addicted to.

But here’s another problem solved now: Sweet jams/preserves can be made with sweet fruits or sweet dried fruits.

cake-with-marmalade_610
This is a sequel to my Black Lemon Marmalade, which used currants as a sweet base and gave an unusual appearance for a marmalade, along with a taste to die for. I was curious what fresh green seedless grapes can do. The answer is: wonders!

The recipe below makes a sweet marmalade. It is appreciably sweet but do not expect something as outrageously sweet as commercial marmalades that barely have any fruit to them and are basically flavoured pure sugar. This recipe is also barely bitter at all, which should make marmalade far more interesting to most people. But if you love a bitter marmalade I’m not letting you down either (See Notes in the recipe).

Spread that citrusy deliciousness on anything you fancy, cakes, scones, or a healthy bread like my whole-food bread here.

Orange Marmalade – Sweet – Whole Foods (Extracted-Sugar-Free)
 
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Who needs sugar when you have grapes? Here's a pleasantly-sweet and non-bitter marmalade recipe, that used whole fresh fruits, and nothing else, particularly no extracted nor processed sugar of any kind. Now you can enjoy marmalade again.
Author:
Recipe type: low-fat whole-food plant-based
Cuisine: International
Serves: 200~250g
Ingredients
  • 500g seedless green grapes, blended
  • 1 orange, washed
  • 1 lemon
Instructions
  1. Peel the orange and lemon. There are some ways to do that nicely using a knife, look it up. We will not use the lemon peel.
  2. Cut the peeled orange and lemon in half, remove seeds. You can cut in slices and aim that towards a light to see through if you left any seeds behind.
  3. Blend the orange, lemon, and grapes.
  4. Cut the orange peel in thin strips.
  5. Put everything in a pot on medium heat until it reduces and starts to bubble like caramel.
  6. Cover and keep on very low heat for 2 to 3 hours mixing regularly every 15 to 30 minutes to prevent burning at the bottom of the pot.
  7. Let cool and keep in a clean closed container.
Notes
Should keep at least for 1~2 weeks in the fridge, if you can resist it that long! I have not yet tried the whole sterilizing thing and keeping long-term out of the fridge, but I will eventually.
For a more bitter taste, sub some orange peel/flesh for grapefruit, or some of the peel for lemon peel.

 

[Recipe] Black Lemon Marmalade – Sweet – Sugar-Free

lemon-marmelade_610
Sugar-free doesn’t mean sweet-less!
When I first advised my family to quit extracted sugars, their first reaction was “But it must be really bland!”. Classic! But far from it!

I want sweetness, I love sweetness, my palate needs sweetness to be satisfied. I just want it to come from health-promoting whole plant foods, rather than disease-causing extracts of sweet whole foods. I won’t develop here, on what sugars to avoid and by what to replace them. Instead I’ll give a recipe to proof the concept in one of the sweetest human-made foods you can have: a jam. Or more precisely, marmalade.

Here, currants are chosen because they have a more neutral taste than raisins and sultanas.

Doesn’t look exactly like a marmalade? The heck with it! Tastes wonderful to me! Blind-test this on your friends to it, I bet they won’t know the difference.

Spread this on a chapati and with a nice cuppa…Mhhh…
Damn it I’m hungry now! 😀

[Recipe] Black Lemon Marmalade – Sweet and Sugar-free
 
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An easy, whole-food sugar-free lemon marmalade that's sweet, bitter, and slightly sour. Everything the marmalade love is here, using only real foods, not their extracts.
Author:
Recipe type: low-fat, whole-foods, plant-based, sugar-free, oil-free, salt-free
Cuisine: International
Serves: 200g
Ingredients
  • 1 large lemon (or two small ones otherwise) with a thick peel if possible, organic or spray-free
  • 100g of (dried) currants! (not raisins or sultanas, not "blackcurrants", "redcurrants" or "white currants", use currants!).
Instructions
  1. Peel the lemon, cut peel in small cubes
  2. Once peeled, cut the lemon in half, keep one half (we won't use the other half). Remove seeds. Cut in small bits as well. Rinse your hands (so the acidity doesn't burn).
  3. In a pot, add the raisins, diced peel, and the cut lemon flesh with 1 cup of water.
  4. Bring a boil, and let simmer on low heat for 2 hours with a lid on.
  5. Set timers to check regularly enough to stir, mash (with a potato masher or a clean glass jar), or add water if the bottom starts to stick. The texture should be that of a thick marmalade, not too liquid. Open lid to let excess water evaporate if needed. Never scratch the bottom if it burned.
Storage
  1. Preserves in the fridge for at least 1 week. Can be frozen (try in ice-trays to take out only the small portions you need) but I can't vouch for texture yet at this point. You might try to sterilize it with various jams sterilization methods.
Notes
Feel free to play around with various combinations of (organic or spray-free) lime, lemon, oranges and other citrus fruit.
Feel free also to play around with how sweet, sour, or citrusy you want it by adding respectively, currants, citrus flesh, or peel.
Warning: The peel or some limes is unbearably bitter, I've experienced that problem with limes that had a very thin peel.

 

Burgers Buns and Dinner Rolls – Vegan – Unprocessed

Multi purpose 100% wholemeal breads

Summary

The problem with commercial breads
The solution and what you need to know about the recipe
The recipe
A perfect vegan glaze for your buns

The problem with commercial breads

  • Did you know that the terms “wholemeal” and “whole grain” are not defined by law in most countries?
  • Did you know that a lot of commercial breads that claim to be “wholemeal” have only about 10~25% of wholemeal flour? (the rest being refined white flour)
  • Did you know that it’s common among processed bread makers to use coloring to make bread look browner so they can sell it as wholemeal bread?
  • Did you notice that most “wholemeal” recipes rarely go above 50% of wholemeal flour? (the rest being refined white flour).
  • Did you know what makes the flour white is that only a small part of the wheat grain is extracted, instead of the *whole* grain which far more nutrient dense?
  • Did you know most commercial bread have about 400mg of sodium per 100g (1g salt)? Eating what most people consider “a small amount of bread” means that with bread alone, people would  50% or more of the official warning for the daily upper limits of sodium intake.
  • Did you know that wholemeal flours used commercially are sometimes recomposed wholemeal flours created by combining processed white flour, with extracted pure bran?
  • Have you noticed how commercial breads have more and more unhealthy ingredients in them like dairy, sugar, oil, salt and additives?

Well. Screw aaaaaall of that 🙂 Check my buns:

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Whole foods including whole-grain/wholemeal breads, help prevent, stop, and reverse cardiovascular disease and diabetes and generally have a positive health effect on the 98~99% of people whom are not physically sensitive, or allergic to gluten and grains. Unfortunately, the illusion that food is whole, the illusion that the bread is a wholemeal bread or that it is health-promoting do not improve health, they damage it. There is no placebo effect with bread, unfortunately, otherwise many people would be healthier than they are with all the fake and processed wholemeal bread they eat everywhere.

Looking for best brand to buy? Been looking everywhere? Spare yourself, it’s the bread you make at home, from true wholemeal flour or whole grains which you will grind yourself.

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One solution I propose

This bread has 100% wholemeal flour, yeast and water, and that already works. For extra flavour, texture, and presentation, it calls for 6 whole other plants in it (a few more if you care to count the topping grains and seeds or the glaze).

This recipe (below) used the same base as for the Scrumptious Hot Cross Buns, except it skips all the spices and dried fruit and keeps everything else that makes a bread extra good.

Rising here relies purely on yeast (remember, baking powders are additives, not unlike an unnecessary supplement in powder form), and a 100% pure wholemeal flour is used. This may work with wholemeal spelt flour too.

I am very happy with these buns, they do rise, they’re nice and bouncy. Heads-up to whose new to whole foods: They’re high-density in every way, nutrients and also by weight.

If you are used to breads made of pure refined white flours that are made fluffy and light using mineral chemicals like baking powders and what not, you will definitely find this relatively “heavier” in every way.

It is absolutely normal for true wholemeal breads to be denser.

You might want to make slightly smaller burgers buns than people usually have because they’re quite filling.

I came across so many people, books and blogs (from top bakers sometimes!) saying “bread *needs* salt” (otherwise black hole), “yeast breads *must* have some salt”, “you *can’t* make a bread with pure wholemeal flour”

Nonsense. Look at this. These breads exist, so it must be possible, and I’m certainly not the first person to prove the dogmas wrong.
Just plants, water, yeast. Drops the mic and leaves! (to eat some bread).

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Recipe for Burger Buns & Dinner Rolls

Burgers Buns and Dinner Rolls – Vegan – Unprocessed
 
Prep time
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Against popular (and expert) belief, it is possible to make bread with 100% of wholemeal flour. Even better, it bread can be done without salt too and taste good. All it takes a different process which I've managed to figure out with a fair deal or trial and error. It's all about rising time and flavour. Wheat flour has a strong wheaty taste so it helps to mask it with the help of fruit and maybe a hint of fennel. Fruit in bread? Oh yes, try and see for yourself!
Author:
Recipe type: low-fat, whole foods, plant-based, no oil, no salt, no sugar
Cuisine: International
Serves: ~1kg of bread
Ingredients
Flours and yeast
  • 625 g wholemeal wheat flour (spelt should work too)
  • 5 tsp active dried yeast
Liquids
  • 60ml (1/4 cup) warm water for the yeast
  • 180ml (3/4 cup) warm soy milk (or other non-dairy) milk (might work with water or other truly unprocessed food)
Fruits
  • 125 g of sugar-free applesauce
  • Oil replacement to hold moisture: 3 Tbsp of {date or prune} paste . To make that paste: 1 cup of {dates or prunes} + ½ cup of water and blend
  • 2 blended oranges* (remove seeds first)
  • Binding: 3 egg replacers (3 Tbsp of flaxseed, mixed with 6 Tbsp of water. Mix and let sit for 2 minutes to absorb)
Instructions
  1. Combine yeast with the 60 ml of lukewarm water and let stand for 15 minutes to allow yeast to activate. It will will form small bubbles and begin to rise.
  2. In a large mixing bowl, combine this wet mixture: warm milk, apple purée, {date or prune} paste.
  3. In separate bowl, pour the flour, and if you want, some fennel seeds for flavour.
  4. Pour the yeast in the flour, mix, add the liquids and mix a few minutes until no flour is dry.
  5. Add egg replacer.
  6. Knead mixture (hand or dough hook) for 10 minutes or until springy to touch, whichever comes first.
  7. Transfer to a large bowl, cover with cling wrap and leave to rise for about 1 hour.
  8. After rising, pour on a bench and roll like a baguette to cut even-sized buns. Divide into 12-16 pieces for small bread rolls, or in ~9 to make burger buns. Roll to form each piece into a smooth ball. Place on lined baking tray.
  9. Cover with damp cloth and leave in warm place (like a warming drawer) for a further 30 minutes. Preheat oven to 170 degrees C (340 degrees F) for 15 minutes before baking.
  10. Bake for 25~30 minutes. Remove from oven, allow to cool on wire rack.
  11. If you would like a shiny effect on your breads to eventually stick some grains and seeds on top, check out the Veglaze (amaranth-based vegan perfect substitute for egg-wash).
Notes
Note 1: Instead of a bowl, I like to spread a layer of prune/date paste on a baking sheet, line a large pot with it, and put in my dough to rise, prevents sticking.

Note 2: I find that some extra lemon or lime juice really help with flavour in salt-free breads. It whips the tongue with a sour tang that reminds of sourdough and makes the tongue alive and happy enough to not need salt.

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A perfect vegan “egg wash” for perfect burger buns and breads

In a previous article, I explain my fruitful quest to find a perfect vegan replacement for egg-wash. You can now make burger buns that look exactly like we imagine them: shiny and golden with seeds on top!

Here’s what it does on breads:

veglaze before after

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Scrumptious Hot Cross Buns – Vegan – Unprocessed

 

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I had committed to make Hot Cross Buns last Easter with a friend, but really struggled to find a clean recipe Every recipe out there used: refined white flour, sugar, oil, eggs, dairy and other nutrient-depleted and health-damaging ingredients.

Thankfully, I was lucky to find Sonia Drake’s recipe as a good base using only wholemeal flour and mostly yeast (Thank you Sonia!). That was a good place to start. All I had to do was to wholefoodise it even further, and experiment batch after batch gradually to improve on the recipe.

I’m very happy with the result, so are virtually every single person of 20~30 people I gave them to. Tested and approved!

Here are some highlights of the improvements I’ve made on the original recipe, the recipe below includes them:

  • Nutmeg/mace is not used because of its toxicity, hence no mixed spice.
  • Spice mix made from single ingredients easy to source anywhere.
  • The spices are not the standard blend, so when giving it away, people will enjoy something that won’t taste like the other 500 Hot Cross Buns they had around Easter which all tasted exactly the same.
  • Rising agent is yeast only. Baking powder and salt is not used because unnecessary,processed and/or sodium content.
  • There are a few different barks sold as “cinnamon”. Ceylon cinnamon is used here because more gentle on the stomach than the regular cinnamon (which is Cassia cinnamon).
  • Whole vanilla bean was preferred to liquid vanilla extract. At 1$ extra for 12~16 buns, it was totally worth it!

Hot Cross Buns – Vegan – Unprocessed
 
Prep time
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Total time
 
1 hour total of preparation and active work. 1 hour 30 of rising in total. 35~40 minutes of baking. Beginning to end: 3 to 4 hours to be on the safe side.
Author:
Recipe type: low-fat, whole foods, vegan, plant nutrition, no oil, no salt, no sugar
Cuisine: Anglo-Saxon / Christian
Serves: 12~16 buns
Ingredients
The items preceded by ** mean: Prepare ahead of time, for instance the day before baking to keep the baking part fun.
Flours and yeast
  • 625 g wholemeal wheat flour
  • ** 50 g ground whole-grain rolled oats or whole oat flour (for the crosses)
  • 5 tsp active dried yeast (or 4 tsp instant yeast)
Liquids
  • 60ml (1/4 cup) warm water for the yeast
  • 180ml (3/4 cup) warm soy milk (or other non-dairy) milk
Fruits
  • ** 125 g apple puree or sauce (unsweetened)
  • ** Oil replacement to hold moisture: 3 tbsp of {date or prune} paste .
  • To make that paste: 1 cup of {dates or prunes} + ½ cup of water and blend
  • 150 g raisins, roughly chopped
  • 75 g currants (or other favourite of dried fruit)
  • **Grated zest of 1 {spray-free or organic} {orange or lemon}
  • **2 blended oranges (remove seeds first)
Spices (depending on how strong you want the flavour)
  • 1 inch of scraped vanilla bean (eq. of 1 teaspoon vanilla extract)
  • 2 tsp or 2 tbsp ground Ceylon cinnamon (or 1~2 tsp Cassia/regular cinnamon)
  • 2 tsp or 1 tbsp grated fresh ginger root (eq. of ~1 tsp ginger powder)
  • ¼ or ½ tsp ground clove
  • ¼ or ½ tsp ground cardamom
  • ** Soak raisins, currants and {orange or lemon} zest in orange juice at least 2 hours or overnight.
  • ¼ or ½ tsp black pepper
  • ¼ or ½ tsp ground coriander seeds
  • Binding
  • ** 3 egg replacers (3 tbsp of ground flaxseed, mixed with 6 tbsp of water. Mix and sit for 2 minutes to absorb)
Instructions
  1. Combine yeast with the 60 ml of warm water and let stand for 15 minutes to allow yeast to activate. This yeast mixture will form small bubbles and begin to rise.
  2. In a large mixing bowl, combine the following wet mixture: warm milk, wet spices (vanilla, grated ginger if used), apple puree, {date or prune} paste.
  3. In separate bowl, combine the following dry mixture: flour and dry spices.
  4. Stir yeast mixture + dry mixture into the wet mixture above. Combine for a couple of minutes until the dry ingredients are wet.
  5. Add egg replacer and lastly mix the soaked fruit.
  6. Knead mixture (hand or dough hook) for 10 minutes or until springy to touch, whichever comes first.
  7. Transfer to a very large bowl or large cooking pot: First lay a film of baking paper with a very thin {date or prune} paste layer spread on it with your hand so the dough later comes off easily. Cover with cling wrap or lid and leave to rise for about 1 hour, it should double in size.
  8. After this rising, roll gently the dough into a uniform cylinder (baguette shape). Divide mixture into 12-16 pieces (depending on how big you want the buns) and, roll to form each piece into a smooth ball. Place on lined baking tray, touching each other.
  9. Cover with damp cloth and leave in warm place (like a warming drawer) for a further 30 minutes to rise again. Preheat oven to 170 degrees C (340 degrees F) for 15 minutes before baking.
  10. Mix oat flour with enough water to a thick pancake batter consistency. Put in a piping bag or ziplock with a small cut hole in the corner. Use to draw the crosses just before putting the buns in the oven.
  11. Bake Hot Cross Buns for 25~30 minutes. Remove from oven, allow to cool on wire rack.
Notes
Serve warm. If not had right out of the oven, always warm up well on the grill before serving.
Lovely and Happy Easter to you!

 

Note 1: To get a shiny glaze on top. I used veglaze (amaranth cooking liquid).

Note 2: For sensitive stomachs, reduce or substitute clove by, for instance, any combination of ground aniseed, ground fennel seed, paprika (non-smoked), ground caraway; all of which regularly appear on various commercial preparations of mixed spices and allspice.

[Recipe] Pacific Spread – Moroccan-style Jackfruit Tuna with Spicy Tomato Sauce – WFPB

final-tuna_610

What you’ll end up with

jackfruit-cooked-610

How it looked before making it taste interesting

When I visited Morocco on family holidays as a child, I spent a fair deal of my pocket money on that no-frills snack: khobz b’sardine. It is Moroccan for a sandwich made of a flat thick whole-meal bread, filled with sardine/mackarel and harissa. Back in the 1990s, it was commonly made on the spot in these charming Arab-style convenience shops called hanout. Is it still? I do not know. What I know is while most canned fish tasted rather gross on its own, that canned fish came in a tomato sauce, and the shop owners (mul hanout) would often add harissa to give it some fire. As a kid, I loved the taste of that stuff.
It was the blissful ignorance of a child that doesn’t know any better just yet.

After a couple of (mostly non-vegan) decades of not having any fish sandwich, I recently got to rediscover the taste and experience of this delicious spread from the oceans, but with a major blissful upgrade. I can now enjoy this as much as I want, without the acidosis, osteoporosis, kidney stones, parasites, salmonella, industrial pollutant poisoning, heavy metal poisoning, obesity, higher cancer and cardiovascular disease risk, without trapping, asphyxiating and killing any fish nor damaging seabeds and biodiversity, nor depleting oceans…in short…this bliss comes without worrying about what eating fish does on human health, and without worrying about what fishing does in general.

It is always only the taste and food experience that people want and crave. Nobody truly wants the immense harm it took to make their favourite food experience possible.

So to bring a bit of positive in a world that could use more, this is the taste and experience, but without the harm. This recipe is indeed low-fat, oil-free, whole-foods and plant-based. For me it’s just a delicious spread, but I designed it to also be fully compatible with a successful process of recovery from heart disease, diabetes, obesity, and other life-threatening conditions. For tips to make this even lower in sodium, see note at the bottom of the page.

You can enjoy this Pacific Spread as you want: in a salad, in a sandwich (Tuna Sammies), on crackers, of even as a face mask if that makes you happy 🙂 Enjoy!

Ok, more seriously now, if you want to make a version of this “tuna” that uses mayonnaise (as is commonly done in Western cultures: sammies, etc.) but without compromising on health, check out my low-fat whole-food mayo.

I would like you to play with this recipe, and tell me (most honestly, in the comments below) what you thought, the personal twist you gave it, or what you came up with, etc. I hope you will enjoy making (and eating) it as much as I did!

[Recipe] Pacific Spread – Vegan Tuna with Spicy Tomato Sauce
 
Prep time
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An visually realistic, home-made, healthy whole-food version of "Vegan Toona" with a delicious tomato sauce, a zest of lemoney Morocco and with a bit of fire to it.
Author:
Recipe type: low-fat, whole-food, plant-based, vegan
Cuisine: International, Moroccan
Serves: ~1 to 1.5 kgs
Ingredients
  • Ahead of time: Soak the sundried tomatoes as described
  • 1 can (~2 cups) of unripe (also called "green") jackfruit, or the equivalent in frozen unripe jackfruit
  • 2 cups of cooked chickpeas (~1 to 2 cans)
  • 1 cup of low-sodium sun-dried tomatoes
  • 10g of nori sheets (about 5 sheets sushi sheets roughly). I insist, nori. DO NOT USE KELP POWDER BECAUSE IT IS DANGEROUSLY HIGH IN IODINE, LIKE MOST RANDOM SEAWEED PRODUCTS.
  • 1 small onion
  • 2 cloves garlic
  • 1 tbsp apple cider vinegar
  • 1 tbsp fresh lime juice (or lemon juice, we much prefer lime)
  • 2 lemons (for zest only, preferably organic)
  • ½ tsp cayenne pepper (or more if you like hotter than mild spicy)
  • freshly ground mixed pepper
Instructions
  1. Ahead of time: Soak the sun-dried tomatoes in boiling water for at least about 30 min to 1 hour. Overnight in cold water also works.
  2. Chop onions and garlic finely. Put in a pot with a bit of water, cover, and cook until soft on medium (~5 minutes)
  3. Meanwhile zest the lemons, and juice your lime
  4. When the onions and garlic are soft, add vinegar, chilli and cook for 5 more minutes.
  5. Meanwhile chop the (now softened) sun-dried tomatoes and the large chunks of jackfruit then add them in the pot and put just enough water for it to not be too dry and burn, cover, let cook 30 minutes with regular stirring and water additions if needed. Taste and adjust flavours if needed.
  6. Meanwhile, wet the seaweed with cold water until soft, blend it with ½ cup of water.
  7. When the pot is done cooking, set aside let cool.
  8. In a processor with a soft blade (the plastic blade often) the mixture in the pot, the chickpeas, the blended seaweed, the zested lemon, fresh lime juice, and a few turns of ground mixed pepper (to taste). Add water as needed for it to blend.
Notes
To keep the natural stringy texture of jackfruit, do not overblend.
Optimization: You can cut the preparation time down to ~30 minutes by dumping everything in a pressure cooker for 15 minutes, letting cool, then mixing.

 

Want a very low-sodium version?

  1. Substitute the canned unripe jackfruit with frozen unripe (or “green”) jackfruit (generally found in Asian stores). The last we bought actually looked golden yellow while being the unripe form. A less optimal option (higher in salt than frozen) is to soak the raw unripe canned jackfruit in hot water multiple times.
  2. Substituting the generic sun-dried tomatoes by organic, salt-free sun-dried tomatoes or any sun-dried tomatoes you can make at home using sun/dehydrator.
  3. Seaweed can also be desalted greatly by soaking it with multiple cold water changes. This works even better and faster when the seaweed is soaked in fresh water (not salty) right after foraging it yourself.

Thinking Outside the Oil Bottle – Can you solve this puzzle?

It’s almost fascinating how much science and time can be wasted on looking for and perfecting the right way to do the wrong thing. Fascinating…in a concerning way!

At the present time, the debates on (dietary) oil are only one of many such blindfolded colossal efforts to paint the “fine and complex” intricate science of a predictably unhelpful dead-end.

Popular belief and various media regularly bring up the discussions around “Which is oil/fat best for cooking?”, “Which is oil/fat best for salads?” or “Which oil/fat is best for health?”.  How many people take a step back and ask Hold on guys, first of all, do we need added oil any added fats at all?!

I’ve talked about why oil and high-fat are serious health hazards and not compatible with health. For those who understood the “why?” part, I also covered the “how?” part by explaining how we live without oil and high-fat foods.

Today, I want to poke your brains with a…graphic riddle. Mystery is sexy! Are you ready baby? Yes, I just called you baby. Confused? I know. But fear not, you will peel off one by one every layer of this mystery, the truth will be…naked! Ooooh it’s going to be…graphic! Brace yourself, it’s going to get really hot and heavy or perhaps not so heavy at all. In all cases, I hope it stimulates you, and together we can come to the conclusion that oil…is the just the dirty way of doing it, and that if you know what you’re doing and you’re doing it well…you don’t need that stuff.

Alright, more seriously now.

Are you good at solving puzzles? Yes? Then let’s play a game.
It’s a simple puzzle to solve, you can leave your interpretation in the comments if you think you found.

Clue #1: Below is a popular graph compiled by Lifehacker to master the art of using oils [1].

Clue #2: Below that infographic, I just snapped a photo of the front of our very standard (electric) oven at home.

Question: What does that inspire you? (Post in comments)

lifehacker oils fats_610

The various ways of joining the Stroke & Heart Attack club.

oven baking temperatures

Our very basic and standard electric oven.

Think outside the oil box, true “life” hacking starts with caring to preserve and protect life, first and foremost 🙂

Think you found the meaning of this juxtaposition of pictures? => Post in comments.

The debate that wonders “Which oil is the healthiest?” is really is about the same as arguing “Which form of heroin is the healthiest?”. What would be your reaction if there was a debate taken very seriously, and if both your friends and so-called world leading experts on health said “Black-tar heroin is the healthiest choice, because it is the richest in antioxidants. It’s healthiest to not re-use needles”.

Insane?

I know. Talking about “oil for health” is just as insane.

Have you already figured out ways to be happy in your life without heroin? Excellent! Now I’m hoping you solved the above puzzle. If you did, then you have also figured out how to get similar cooking results without cooking oils. A life with a warranty of being heart-attack-proof and stroke-proof is just around the corner for you.

Sources:
[1] The Best Temperatures and Uses for Common Cooking Oils, LifeHacker.com, March 2nd, 2014