How to Cook without Oil

Learning healthy cooking techniques always leads to improved health and with a health goal to lose weight we need to be creative and leave out the oil.

Learning how to cook without oil is one of the easiest transitions to healthy eating you will make. For those of you who prefer a visual aid, I have provided a few video clips. Over time, you will develop your own techniques and preferences as you learn to cook without oil.

Drs. Arjun and Shogha Rayapudi, co-founders of Gift of Health Explain Why and How to Cook Without Oil

Success begins with choices; small consistent choices make a big difference.

Centre for Nutrition Studies

Nutritional facts about oil are provided in this link as well as a mini video with a no oil stir fry demonstration. These include sautéing, baking, roasting and deep-frying alternatives.

Method One (with raw vegetables)

Ingredients

Vegetables of your choice

Prepare and keep separate

Vegetables that takes longer to cook (cauliflower, broccoli, carrots)
Onions, chop and keep separate
Garlic, minced (I add this to the sauce rather than to the stir fry)
Quick cooking vegetables (mushrooms, sweet peppers, bean sprouts)

Instructions

In a hot wok toss in the vegetables that take the longest to cook. Cover, steam vegetables for a minute or two, being careful to not over cook

Add chopped onions, cover for another minute or two, being careful to not over cook

Add the quick cooking vegetables and toss to heat vegetables through

Add the Asian Peanut Sauce toss and serve. (recipe below)

Note: Adding water to a hot wok before the adding vegetables can be dangerous as it produces a lot of steam. I also find it difficult to judge how much water to add as it evaporates too quickly. I prefer to put the vegetables that take longer to cook in a large bowl, rinse the vegetables and drain. This process adds adequate moisture to the vegetables that will create steam to speed up cooking time.

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Method Two (with blanched vegetables)

Blanch the vegetables that take the longest to cook ahead of time. This saves time, keeps the colors vibrant, as the blanched vegetables heat through quickly.

How to Blanch Vegetables 1:01

Ingredients

Vegetables of your choice

Prepare and keep separate

Blanched Vegetables that takes longer to cook (cauliflower, broccoli, carrots)
Onions, chop and keep separate
Garlic, minced (I add this to the sauce rather than to the stir fry)
Quick cooking vegetables (mushrooms, sweet peppers, bean sprouts)

Instructions

Sauté the onions, mushrooms and sweet peppers until they are partially done and then I add the bean sprouts and blanched veggies. When the bean sprouts begin to wilt, I add my favorite Asian Peanut Sauce. (recipe below)

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makes 4 servings

Ingredients

3 Tbsp soy sauce

3 Tbsp brown rice vinegar

3 cloves garlic, garlic pressed

1 tsp fresh grated ginger

2 Tbsp peanut butter, unsweetened

1-2 tsp sriracha hot chili sauce, optional

2-4 Tbsp water, optional-use if you want a thinner sauce

Instructions

In a small sauce pan over medium low heat add soy sauce, rice vinegar, garlic, and ginger. Heat to simmer.

Add peanut butter to the warm sauce. The warmth of the sauce should melt the peanut butter. Stir to blend.

Add a few drops of hot sauce. Stir to blend.

Add water for thinner sauce.

Add sauce to stir fried vegetables. Toss to coat.

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Great Oil Substitutes from UC Davis, Integrative Medicine

Broth and water are the most common oil replacements for stovetop cooking. But you can also use fruit and vegetable juices.
Spices bring out the flavors of food instead of smothering them. Add them to your stir-fry water or broth for a bit of zing!
Use unsweetened applesauce or banana to replace oil in baked goods. They add a little sweetness and lots of moisture.
Soaked dried fruits also work well in baking and they can add sweetness to sautéed veggies, too.