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How to cook without oil: from baking to non-stick pans, all oil-free cooking methods and smart recipes.
Before getting to the heart of the topic, it is necessary to make some considerations on oil. Oil is a source of vegetable fats that too often is demonized. Taken by the heat of a restrictive diet, in fact, we end up completely eliminating the consumption of oil. If you want to limit the use of oil in the kitchen, give it a try but reserve the pleasure of using "raw" extra virgin olive oil. If the oil does not reach high temperatures, in fact, it is healthier.
Oil, better to use raw extra virgin olive oil
L'oil it is a condiment that, if it is cooked and reaches high temperatures, becomes an enemy to health by transforming itself which, in the long run and with high doses, like all fats, will accumulate in the arteries and on the hips!
It is preferable to use it raw and with controlled doses, considering that it has a high calorie content. Think about how many people choose to eat a light salad and then, to flavor it, drown it in oil! How much oil to use to dress the salad? For 200 gr. a tablespoon of olive oil is enough for salad. Even in sauces, oil can be added raw at the end of cooking.
How to cook without oil
There are several ways to cooking without oil and without having to give up flavor. But let's see in detail how to cook without oil using different cooking methods.
Cooking without oilit means lightening the dishes that are prepared and bringing out the natural flavor of the food.
No stick pan
To cook in a pan without having to resort to the use ofoil we must equip ourselves with non-stick pots and pans and replace the water with the cooking oil, then enrich the dish with some spices or, as recommended above, add a drizzle of raw oil.
Thenon-stick pans, to maintain their effectiveness, they need to be greasy ... but don't worry, that's not a contradiction. Two drops of oil are enough to spread with a kitchen brush or a simple napkin. In this way, even the most difficult dishes such as omelettes and fried eggs will be easy to cook without sticking to the bottom. The same thing goes for vegetables and meats, adding, if you prefer, a little wine and some spices.
Meat, fish and vegetables can be steamed. But if you don't have a steamer, you can buy a perforated pot to rest on your classic pot or take advantage of steaming in the microwave.
Do not think that it is enough to put the food on a covered plate and place it over a pot with plenty of boiling water ... sure, even in this way you can steam, however it will take much longer. Steam cooking can enhance the taste of food without the need to add oil.
If you have a steam oven, you can read the guide: Steam cooking in the microwave.
Baking in the oven
The omelette can be cooked in the non-stick pan as we have already explained, but also in the oven: just cover a pan with parchment paper or use a silicone container to be covered, in any case, with aluminum foil.
The same thing goes for breaded frozen foods: they can be cooked in the oven without the need to add fat thanks to parchment paper.
Thanks to the oven, we can also take advantage of cooking in foil. The cooking in foil is carried out by closing the food, enriched with spices, in an aluminum foil which is then put in the oven. These are methods that do not give, among other things, those persistent smells from the kitchen.
Grill or embers
Instead of frying vegetables, fish and meat, we can use the grill. The most suitable fish for cooking on the cast iron grill or on the embers of the BBQ are: salmon, tuna, swordfish, sardines and mackerel, sea bass… but also shrimp, squid and cuttlefish.
Most of the frozen products on the market, being pre-cooked, allow frying without oil in the air fryer. The air fryer allows you to fry without oil or with very small quantities of oil. For all information on the air fryer, please refer to the in-depth page "Air fryer, how it works“.
Alternatives to oil
To dress, there are alternatives to oil that should not be underestimated. Among the various we point out:
- Soy sauce
it is not suitable for those suffering from hypertension
- Light vinaigrette
with vinegar and mustard or horseradish sauce and soy sauce ...
an Asian seasoning made from salt and toasted sesame
- Orange juice
- Grapefruit juice
- Lemon juice
- Apple cider vinegar
- White wine vinegar
- Blueberry vinegar
- Balsamic vinegar
Japanese horseradish sauce, very pungent
- Rice vinegar
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