How to cook without oils and why?

Oils blog

Why Cook Without Oil?

Some oils are advertised as health foods. But no oil is really healthy, not even coconut oil, flaxseed oil, or olive oil. Oil is purely fat (with all other nutrients stripped away) and contains more calories per gram than any other food. 

All plants have fats and there is no evidence that we need more fat than we can get from a whole food already. 

The same is with calcium and protein, there  is no need to use supplements.

Omega-3 and Omega-6 fatty acids are involved in a variety of important functions of the organism, including stabilization of membrane cells,  the nervous system, the immune system and blood coagulation. It also effects triglyceride levels and blood pressure.

Despite the fact that both of these fatty acids are essential. People often speak about the use of omega-3 and it is not because it is more important, but because we need a healthy ratio of two fatty acids.

We know that today in the standard diet body gets much more omega-6 at an elevated level, which hampered the absorption of omega-3.

We can not simply consume food that contains more omega-3. We need to balance the levels of both fatty acids in the body.

Best way to do so is to stop eating animal products and high processed food and switch to the plant based whole food, which is known for its many health advantages.

With abundance of plant based food that includes fruits, vegetables, whole grains, beans and nuts you will get the required amount of either fatty acids, because small amounts of healthy fats are found everywhere.

Obviously fatty foods like avocados, walnuts, flax seeds and chia seeds are also necessary, but there is no importance to consume them in large quantities but on the other hand we must observe the necessary balance and make sure not to overeat fats for healthy functioning of the body.

1. Choose the Right Cookware

Use nonstick pots and pans.

To avoid Teflon use a good-quality, heavy-bottomed stainless steel pan. Enamel-coated cast iron and ceramic titanium pans are also good options.

Use silicone ovenware & parchment paper.
For roasting vegetables or baking preparing oil-free healthy desserts. 

2. Choose Oil-Free Cooking Method

Sautéing and stir-frying

Use small amounts of water or broth, adding just a 1-2 Tbsp at a time. Do this as often as needed to cook and brown the food, without steaming it. Also, remember to toss the food with a wooden spoon so that it doesn’t burn.


Use a fruit purée: applesauce, mashed bananas, nut butters or avocado.


There’s no need to coat vegetables or other foods with oil before roasting them in the oven. They might take a little longer, but they will eventually brown and roast nicely. And your potatoes will still be crunchy!

3. Use Oil-Free Dressings


For dishes that normally use butter or heavy cream you can create plant-based versions by puréeing beans, lentils, or vegetables like cauliflower, carrots or potatoes, along with nut or soymilk and/or nut butter.

For a fresh salad dressing you can use juice and fruit pulp, seed or nut butters and add some herbs and natural spices such as: rosemary, basil, pepper, mint, etc.

Tags: Nutrition, Health

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