Many people are surprised to listen that it’s easy to cook great food without using oil or butter. Besides being healthier, it is not very hard to make the switch to oil-free cooking. You’ll still steam, poach, boil, and stew your dishes the same way. Here is a breakdown of how to sauté, stir-fry, bake, and roast without added fat.
Why Cook Without Oil?
Some oils are advertised to produce healthy foods. But no oil is really healthy not even coconut oil, flaxseed oil, or olive oil. Oil is purely fat and contains more calories per gram than any other food.
Choose Your One of the best Oil-Free Cooking Method
Stir-frying—the most common question I get on this topic is how to stir-fry without butter or oil. The trick is to use small amounts of water or broth, adding just a small amount at a time. Do this as often as needed to cook and brown the food, without steaming it. Also, remember to toss and stir the food periodically with a wooden spoon so that it doesn’t get burn.
Baking—you can use a fruit purée as a healthy substitute for fats like oil, butter, or shortening. Some of my favorites include applesauce, mashed bananas, and puréed dates. In some instances, nut flour or nut butter can serve as substitutions or additions.
Roasting—there is no need to coat your vegetables or other foods with oil before roasting them in the oven. They might take a little time, but they will eventually brown and roast nicely. Before placing them in the oven, I would like to season my vegetables with spices, herbs, and either a little vegetable stock or a light water soy sauce mixture in the food.
Deep frying alternative—It may take a little getting used to, but I’m confident that you will come to enjoy the not oily but still delicious choice to bake your potatoes and veggies instead of deep frying them. You can even bake your delicious breaded patties or veggies by lightly dipping them in a slurry of arrowroot powder or cornstarch mixed with either water or unsweetened, unflavored plant milk, and then coating them with whole-grain bread crumbs or cornmeal. Use nonstick, silicone or parchment-lined baking sheets to get a crispy outer crust. But the best alternative is Air Fryer according to my point of view as it provides very tasty food almost fat-free and in very short span of time mostly in 30 min.