How to Prepare Meals Without Oil

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Learn how to saute vegetables with butter and curry recipe.

We all know that oil whether too much or too little is not good for us. However individuals will argue that they have to use oil and may switch to what they think is a better form (such as olive or coconut oil), the fact is though that every kind of oil has some negatives going for it. And unlike what you believe you can cook without oil and yes your food will still be cooked properly and will still taste good, maybe even better. Here is how you can cook without oil and I dare you to give it a try.

how to saute vegetables

Vegetables– When sautéing vegetables simply replace oil with water or vegetable broth. Vegetables naturally have a lot of water that is released while they are cooked hence you will need just a little bit of eater or broth just to ensure that it doesn’t stick to the pan. Stir regularly, keep an eye and a glass of water nearby to continuously prevent sticking and you are good to go. You will even taste more of your vegetables by using water.

If you are roasting or baking your vegetables, this can still be done without oil. We were all taught that we have to glaze these items with oil for them to get crispy or achieve the desired brown color, however if left long enough this will still be achieved without the use of oil.

how to saute vegetables

Baked goods- Since oil gives baked goods a rich taste and acts as a softener and emulsifier you might be saying there is no way you can bake without oil. Oil can be replaced however by other moist foods such as bananas, apples, soaked dry food (such as prunes and raisins), tofu and dates depending on what you are baking.

When preparing your pans for baking you can use parchment paper instead of oil. Parchment paper is silicone coated, nothing sticks to it and it is disposable. Or you can use silicone bake ware and or mates both of which are safe to use, washable and reusable.

Salad dressing– For salad dressings you can omit the oil altogether or add a little water or juice f it needs volume. For quick homemade dressings you can use mustard, vinegar, water or juice depending on the types of dressing you are making.

For blended dressings simply add some soft fruits or vegetables such as strawberries, mangoes or cucumber. For creamy dressings you ca add tofu, avocado or soaked nuts, do not add too much however since they are high in calories.

It will take a little time for your taste bud to adjust to the new great taste but it will be worth it and even though preparing meals may take a bit longer it will end up in your living longer and being healthier.

how to saute vegetables

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