Cooking Recommendations

You may use all dry spices (from the food list).

Additionally, you may use balsamic vinegar, apple cider or citrus vinegar, wine vinegar, lemon and orange juice, and agave syrup (in moderation) to create sauces or marinades.

Mustard is allowed (in small amounts); dry mustard is preferred.

If you buy ready-made mustard, check the ingredients to ensure the product does not contain oil.

Marinade Examples

Chicken Breast Marinade #1: Lemon juice, lemon zest, crushed garlic, and black pepper.
(Note: Do not add salt to the marinade as it dries out the meat. Add salt just before cooking! Use all ingredients according to your personal taste—more or less garlic/lemon, however you like it).

Marinade #2: Regular vinegar, grated onion, finely chopped basil, and black pepper. 

Marinade #3 (for salad/chicken): White wine vinegar, lemon juice, a tablespoon of mustard, pepper, and chopped parsley.

Marinade #4 (for meat/chicken): Apple cider vinegar, dry ginger, chopped green onion, black pepper, dry chili, and agave.

Vinaigrette Dressing (for salad/meat): Balsamic vinegar, mustard, a bit of lemon juice, agave (about a teaspoon), salt, pepper, and crushed garlic (optional).

You can invent your own sauces with the ingredients you love.

You can marinate the meat/chicken for up to 24 hours, or sear many portions at once and freeze them.

You can sear them on a searing hot pan (a steak/grill pan is preferred), in a roasting bag (Kuki bag), or in a baking tray covered with aluminum foil.

When using a roasting bag, simply seasoning with the spices you love is enough—it comes out delicious.

Buy a whole chicken breast (butterfly cut).

Cut it in half (as if separating the wings) and then in half again (each "wing").

Marinate or season them to prepare 4 portions for 4 days.

Eat each portion alongside a large salad (don't be stingy!).

Please note: You can sauté onions without oil.

Heat a pan until it is searing hot, add the chopped onion, and once it starts to brown, add 2-3 tablespoons of water.

Then add the rest of the vegetables and liquids.

Almost any recipe containing vegetables and meat can be adapted to be oil-free (such as stews with vegetables, soups with fewer vegetable types, Shakshuka, or scrambled eggs).

Fish is best prepared in the oven or in a roasting bag.

After seasoning, place it in the bag for half an hour.

Alternatively, you can line a baking tray with herbs (thyme, basil) and a vegetable such as zucchini, tomato, or carrot.

Place the fish fillet on top, cover with aluminum foil, and bake for 30 to 50 minutes.

Good luck!