• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer

Fit & Flourish

Health & Wellness blog

  • Home
  • Nourish
  • Fitness
  • Recipes
  • About
  • Contact
  • Search
You are here: Home / Nourish / How to cook without using oil

How to cook without using oil

By Fawn Lynn on February 11, 2020

Source: Cassiano Barletta | Unsplash

Admittedly, I had no idea it was possible to cook without first adding a layer of oil to my pans. Not without a high quality non-stick surface anyway. However, after learning it could be done and testing it, I’ve successfully been cooking oil-free for a few months now.

So why cook without oil?

Let’s put aside the fact that not all cooking oils are created equal and focus on only the so-called good ones, such as olive oil, avocado oil, and even coconut oil.

While these are marketed as good fats that should be included in a healthy diet, they can quickly add a significant amount of unnecessary calories to our diet.

A single serving of one tablespoon of extra virgin olive oil alone yields 119 calories and 13.5 grams of fat. Avocado and coconut oil have nearly the same. 1

Let us consider that these are mostly empty calories with no actual nutritional value. While some may argue their importance in the role of essential fatty acids, a majority of the “good” fatty acids in olive oil are omega-6. Hardly lacking in the standard American diet. 2

Let’s also consider the quality of the so-called healthy oils we use. There is a good chance that the extra-virgin olive oil we are purchasing in store may not in fact be the real deal. Studies have shown that many olive oils that claim to be “extra-virgin” may actually be a mix of cheaper varieties. This may affect half or more of the oils you find on store shelves in the U.S. alone. 3

Another quality issue is the oxidation of the oils during processing and shipping. Oxidation involves the exposure to oxygen, light, heat, and water. Some oxidation is inevitable, but many factors may speed or slow down the process.

How it is stored or how long it is exposed to air (during processing and at home) can affect how quickly an oil can go rancid. Rancidity can create toxic compounds that have been linked to health issues such as cancer or heart disease. 4

Source: Jill Wellington | Pixabay

Having said all of that, I do strongly believe in freedom when it comes to food and dieting. Having a bit of olive oil over your salad is not going to make you gain weight. Cooking with any oil will not either. No food will make you gain weight in and of itself. The rules of calorie consumption and expenditure still apply.

However, when your interest lies in losing weight, cutting out or limiting oil in all forms will help keep your total calorie intake in check. There are plenty of other sources of whole healthy foods that can give you the same benefits as the “good” oils, plus provide you with vital nutrients that oil unfortunately lacks.

How to Cook Without Using Oil

Cooking without oil is easier than you might imagine. In fact, after you’ve tried this a few times you’ll wonder why it ever seemed so impossible in the first place, and why it isn’t more widely discussed as a viable measure for reducing calories.

Actually it is entirely possible to saute or bake most things without it. Even in a stainless steel pot or pan.

Sauté over stove top

Most things can be cooked easily on your stove top without oil or butter. Various types of pans such as stainless steel, ceramic, non-stick, or cast iron are all good options.

For Onions:

Add chopped onion to a preheated pan and sauté. Wait until the onions begin to brown and stick, then add a tiny bit (start with a tablespoon) of any type of broth, water, or sauce to the onions and deglaze the pan.

For Other Veggies:

Add veggies to a preheated pan and sauté stirring occasionally until soft. In most cases the veggies will produce enough of their own liquid to keep them from sticking to the pan. If you notice sticking, add a bit of broth or water to the pan and stir them around. Once softened, add in your other ingredients or sauce.

Broil or roast in the oven

Most anything can be cooked in the oven without oil or grease. Use parchment paper or a non-stick silicone baking mat or liner to keep foods from sticking to baking pans or casserole dishes.

For Roasted Veggies:

Prep vegetables and toss or sprinkle with your favorite seasonings. This can be whatever you’d normally use, just without the oil. Spread veggies out in single layer on a baking sheet lined with parchment paper or a non-stick silicone baking mat. Bake as usual checking occasionally until you reach the level of browning desired. It may take a couple times of trying it to perfect the baking time as certain root veggies may take a bit longer than usual.

For Meats:

Same method applies as for veggies. Prep and sprinkle with seasoning or brush with sauce. Place on baking pan lined with parchment paper or silicone baking mat. Check periodically as baking times may vary.

Alternatives for oils (fats) in salad dressings and sauces:

Dressings can quickly be made at home with fresh whole ingredients, cutting down on unnecessary additives and preservatives. Try these healthier olive oil swaps in your next dressing recipe: Greek yogurt, Dijon mustard, tahini, avocado, nut butter, or puréed fruit.

While I realize a few of these alternatives are still on the higher side for calories, they also pack a punch of nutrients that oils do not.

Most sauces can also be prepared without the use of oil. There are loads of recipes around the web that are oil-free and delicious. Here is a great list of 18 Oil-Free Dressings and Sauces from Plant-Based Dietitian.

Another good source for all things plant-based and oil-free is over at Forks Over Knives, based on the famous documentary. They have a comprehensive list of recipes with an entire section of Condiments & Sauces to try.

Baking without Oil

Fruit purée can be used to substitute oil in baked goods. Unsweetened applesauce, pears, mashed banana, and puréed dates are popular options. Try experimenting at first as it may slightly change the taste and texture of the final product.

Conclusion

Although olive oil and other oils are a great way to enhance the flavor of our food, it is not a necessary component for everyday cooking. They are loaded with unwanted calories, with little to no real value to our health. Finding a quality product is difficult for the consumer due to fraudulence in the industry, and unfavorable processing techniques.

Follow this handy guide to begin experiencing cooking in a whole new way. Scour the internet for plenty of oil-free recipes to add to your weekly rotation.

Start slow and try using the simple technique to stir fry vegetables at first. Then when that becomes your new normal, practice removing oil from other dishes. You may find you don’t miss it, and actually begin to enjoy your new oil-free lifestyle! 🖤

References[+]

References
↑1 https://nutritiondata.self.com/facts/fats-and-oils/509/2
↑2 https://www.ncbi.nlm.nih.gov/pubmed/18408140
↑3 https://www.acsh.org/news/2017/07/06/chemists-detect-olive-oil-fraud-11523
↑4 https://www.livescience.com/55267-why-does-oil-go-rancid.html

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

  • facebook
  • instagram
  • pinterest

Featured Recipes

Strawberry Banana Protein Smoothie

Peanut Butter Chocolate Chip Protein Bars (vegan friendly)

Perfect Vegan Chili

Footer

Legal

  • Privacy Policy
  • Terms of Use
  • CCPA
  • Do Not Sell My Personal Information

Disclaimer

Any and all information provided by Fit & Flourish on fitandflourish.com is for general informational and educational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. See additional information.

Copyright © 2023 Fit & Flourish

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Do not sell my personal information.
Cookie settingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-advertisement1 yearThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Advertisement".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
CookieDurationDescription
__gads1 year 24 daysThis cookie is set by Google and stored under the name dounleclick.com. This cookie is used to track how many times users see a particular advert which helps in measuring the success of the campaign and calculate the revenue generated by the campaign. These cookies can only be read from the domain that it is set on so it will not track any data while browsing through another sites.
_ga2 yearsThis cookie is installed by Google Analytics. The cookie is used to calculate visitor, session, campaign data and keep track of site usage for the site's analytics report. The cookies store information anonymously and assign a randomly generated number to identify unique visitors.
_gat_gtag_UA_154484387_11 minuteGoogle uses this cookie to distinguish users.
_gid1 dayThis cookie is installed by Google Analytics. The cookie is used to store information of how visitors use a website and helps in creating an analytics report of how the wbsite is doing. The data collected including the number visitors, the source where they have come from, and the pages viisted in an anonymous form.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
CookieDurationDescription
test_cookie15 minutesThis cookie is set by doubleclick.net. The purpose of the cookie is to determine if the user's browser supports cookies.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
Other
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
CookieDurationDescription
_ca.602c385caa507d00291885002 yearsNo description
gadsTestsessionNo description
SAVE & ACCEPT
Powered by CookieYes Logo