Oil has 120 calories per tablespoon and is 100% fat. Beside this, it has no fiber, no water, and little-to-no nutritional value. Maybe the worst thing about oil is that it is highly processed. Now we will not speak about the harmful influence of oil, but we will found how to cook without oil.
Well, the good news is: You don’t need it for flavor, for texture or even for keeping things from sticking to your pans.
How to cook without oil depending on cooking method:
- Baking and Roasting:
Oil makes browning in the oven, but it’s not necessary for browning or crisping. Veggies will brown on their own if you cook them slowly on low heat. So, if you want something crispy like French fries, finish for a minute or two at a higher temperature. To prevent sticking in the bottom of the pan use parchment paper or a thin layer of water.
- Sautéing and Stir Frying:
If you sauté vegetables, be sure that water and broth are better than oil. Add a couple of tablespoons water or broth to your wok or skillet and get it nice and hot. Then add vegetables and stir. Keep the vegetables moving so they don’t burn. You can add some avocado to replace oil from your old stir-fry recipes. It keeps food from sticking to the pan and punches up the flavor.
Steaming is the simplest way to cook veggies without oil. Don’t add your spices until the end to bring out the best flavors. If you don’t have a steamer you can steam veggies in a flat-bottomed pan. Add just enough water (or veggie broth) to cover the bottom of the pan and get it boiling. Then add your veggies and cover tightly. Cook for 1-2 minutes, remove from heat and let steam for additional 4-5 minutes. After this add spices and enjoy!
The greatest oil substitutes
- The most common oil replacements for stovetop cooking are vegetable broth and water. But also you can use fruit and vegetable juices.
- Use spices in your stir-fry water or broth. They bring out the flavors of food instead of smothering them.
- In baked goods add unsweetened applesauce or banana to replace oil. They add a little sweetness and lots of moisture.
- Soaked dried fruits are also good oil replacement in baking and they can add sweetness to sautéed veggies, too.
To cook without oil might seem crazy and maybe even a little scary. Also, it might take a little practice to get things just right. Browning without overcooking, learning how to keep things from sticking and finding the right spices to add is not a one day process.
When you will learn to cook without oil, you’ll ask yourself how you ever tolerated the greasy taste and texture of oil-drenched foods or thought oil added flavor!