Oil-Free Cooking Techniques | How To Cook With No Oil | Cooking Basics and Hacks

I am so into oil-free cooking these days, because, quite simply, it’s HEALTHIER! I used to be all about olive oil, but heart-healthy sciences tell us again and again that saturated fats are bad for your health. So here are my oil-free cooking tips!!

Don't get me wrong, olive oil, avocado oil, and certainly flax seed oil (and other unsaturated plant oils can be really healthy - Especially when they are cold-pressed. But the moment you heat an oil (especially high heat) you damage it, and free-radicals are formed. This is why in a perfect world, it's healthier to cook without oil - or at least reduce the amount of oil you use when cooking. If a recipe calls for 2tbsp of EVOO, use 1 tbsp and 1 tbsp of broth, or sub with broth altogether. Having spent much of my childhood in Italy and Spain, I realize they use LESS oil in fine cuisine than we do in the U.S. And very often a good quality oil is used to finish a dish, rather than cook it. This makes sense because they're not creating free-radicals. I'll still cook with oil every now and again, but when working with clients who have any kind of CVD or clients with type 2 diabetes, I recommend trying oil-free cooking.

1. Broth Sauté - This is a basic technique to cook onions, garlic, mirepoix, etc.

2. Kitchen Equipment
Parchment paper
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Air Fryer
3. Cook low and slow
4. When baking, think about substituting the fat (oil) for banana or applesauce




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