Oil Free Cooking

Oil Free Cooking

I try to mainly eat whole foods which means that I don’t use much oil in my cooking. Oil is not a whole food: it no longer contains the fibre and water soluble parts of the seeds, nuts or fruit from which it was extracted, and so it is almost 100% fat. Here are some tips for cooking without oil..

  • Firstly oil does change the flavour of food so oil free cooking may take a little getting used to. However, after a while your taste preferences will probably change so that you prefer oil free food
  • Invest in non stick cookwear
  • Sauté vegetables in water, stock or a little diluted soy sauce
  • Stir fry vegetables on a high heat in a non stick pan, moving them around constantly. Keep adding a little water to prevent sticking
  • One way to roast vegetables without oil is to start the cooking process with the veg in a covered oven dish, then remove the lid once the veg has started to sweat. Alternatively roast the veg in plenty of liquid (such as vinegar and / or soy sauce) and baste from time to time to prevent the veg drying out too much
  • Chargrilling doesn’t require oil. Courgette, asparagus and pepper all chargrill well: cook under the grill until the veg begins to soften and char. Turn half way through cooking
  • When making burgers and falafel you can leave the oil out altogether or replace with nuts, seeds or nut / seed butters. Bake rather than fry
  • You can leave the oil out of hummus and make a thick, rustic style of hummus that is great on toast, or alternatively replace the oil with water to loosen
  • If something is lacking in flavour try adding some whole food fats before reaching for more salt or sugar. Spices, vinegar, nutritional yeast and lemon juice are other healthy ingredients that add flavour


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