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Oil-Free Cooking Tips

Oil seems to be in every recipe and dish that hits the table. Here are ways to change that habit.

Oil is not healthy!  It like so many other condiments and ingredients in the SAD (Standard American Diet) is highly processed. Oils (olive, vegetable, flax, coconut, etc) are refined to the point that the whole food benefits of nutrients and fiber are removed so what is left?  High calorie, artery clogging, disease feeding FAT.

Do cooking and baking recipes need oil to work?  NO!  Do you need oil for flavor?  NO, not if you use spices and herbs. Try the oil-free way and watch cholesterol go down.

Review and try theses tips below and enjoy your oil free healthier dishes.

…. Cookware

silicone bakewareIt’s extremely easy to cook without oil using nonstick pots and pans, because the food doesn’t stick. If you want to avoid Teflon, then use a good-quality, heavy-bottomed stainless steel pan. Enamel-coated cast iron and ceramic titanium pans are also good options.

Use nonstick or silicone ovenware for easy release when roasting vegetables (Baking Mat) or baking (Muffin Pan, Loaf Pan) preparing oil-free desserts. Or you can line your standard bakeware with Parchment Paper, as nothing sticks to it. ….

… Oil-Free Cooking Methods

  • Sautéing and stir-frying—… use small amounts of water or broth, adding 1 to 2 tablespoons at a time. Do this as often as needed to cook and brown the food, without steaming it. …


  • Baking—You can use a fruit purée as a … substitute for fats like oil, butter, or shortening. … include applesauce, mashed bananas, and puréed dates. …
  • Roasting—…might take a little longer, but they will eventually brown and roast nicely. Before placing them in the oven, … season … with spices, herbs, and either a little vegetable stock or a light water-soy sauce mixture.
  • Deep frying alternative—… bake your potatoes and veggies instead … You can even bake up delicious (eggless) 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. ….

… Oil-Free Condiments

  • Sauces—For dishes that normally use butter or heavy cream, create plant-based versions by puréeing beans, lentils, or vegetables like cauliflower, carrots, or potatoes, along with nut or soymilk, nutritional yeast, miso, and/or nut butter.
  • Salad dressings—For tasty oil-free salad dressing, whisk or blend some vinegar, spices, and herbs with fruit juice and a bit of pulp (for sweet dressings), or with nut or seed butter (to add a little creaminess to savory dressings). … recipes to get you started: Cheesy Caesar Dressing, “Magical” Applesauce Vinaigrette, Classic Dijon Dressing.
Get quality products for wholesale prices here at Thrive Market.


For more on why to avoid vegetable oils.

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