Cooking Means Cooking Without Oil
It's Easy, Healthy, And Clean
Practice these fat free cooking skills every day.
They might seem strange at first, but they are not difficult. You will easily remove hundreds of excess calories from your diet.
Saute with water
Saute vegetables in water or
vegetable broth. Use about 1/2 cup of liquid. Do not use any oil. Stir
the vegetables frequently as they cook.
If the vegetables begin to stick to the pot, add another 1/2
cup of liquid.
Continue this technique until the vegetables are as soft as you want
them. It will take about 10 minutes.
If you are cooking several different
vegetables, begin with the ones that need the most softening. We start
with onions and garlic. After 5 minutes, we add the next tough
vegetables, like celery and carrots. Cook for another 5 minutes. Add
tender vegetables like red bell pepper and zucchini toward the end of
Keep a measuring cup or glass full of water sitting beside the
as you cook. If you get distracted and the water in your pan
evaporates, you can
rescue the food before it burns by quickly pouring in a little water.
Once you get used to sauteing with water, you
will love it. The area around your stove will stay so clean. Your whole
kitchen will be cleaner. It will be easy to wash your pots and pans.
And you can eat leftovers cold because they will not be greasy!
Buy good nonstick cookware
When you are making thin soups or small quantities of stews, use
whatever cookpots you like. However, don't use aluminum pots
in which the aluminum comes in contact with the food. It is possible
that aluminum in our diet may be related to Alzheimer's disease.
It is hard to make a large pot of thick stew
in a regular pot without it sticking and burning. Consider buying some good
nonstick cookware. Two excellent brands are Berndes and
Swiss Diamond. Nonstick cookware has come a long way since the days of
pancakes and veggie burgers without oil. This is easy if
you have a good nonstick frying pan or griddle. You can also
bake veggie burgers on baking sheets lined with parchment paper.
Treat your nonstick cookware well. Don't put it on
hot burner without food in it. Cook on no higher than medium high.
Wash it by hand and not in the dishwasher. It will give you many happy
years of fat free cooking.
Use a blender for sauces,
gravies, and dressings
sauces and gravies without oil.
It is best to do this in a nonstick saucepan. Dissolve your thickener
(flour or cornstarch) and seasonings in cold liquid, using a nylon
If the dry
ingredients form clumps and you can't get the mixture
smooth, mix it briefly in the
blender. Heat over medium heat, stirring frequently, until it thickens.
salad dressings, make an oil substitute by mixing 1
Tbsp of cornstarch in 1 cup of cold water. Stir to dissolve the
cornstarch, then bring it to a boil. Immediately remove it from the
heat. Mix it with herbs, spices, and a mild vinegar like rice vinegar.
You have just removed hundreds of calories from your salad!
For a creamy salad dressing, put your oil-free
dressing in the blender and add a little tofu or some raw cashews.
Blend until it is
are high in fat, so don't use large quantities of nut-based dressings.
Homemade oil-free dressings tend to separate. We keep our dressings in
plastic squeeze bottles so we can give them a quick shake before we
you have a good blender, it is fun and easy to make sauces and
dressings. We love our Vita-Mix. Another good brand
Fat free baking
Fat free cooking also applies to baking. Do
not use any added fat in baking. That means no butter,
oil, margarine, or shortening. Sometimes we use applesauce or prune
puree instead of oil. In other recipes we use tofu or nuts blended with
Baking is the most challenging part of fat free
cooking. It is tricky to get the right balance between the liquid and
dry ingredients. We encourage you to begin with our tested recipes
before you try to create your own.
For fat free baking, the least expensive method
is to line your baking dishes and cookie sheets with parchment paper.
Use a little oil on
the sides of your baking pans, and line the bottom with parchment.
Fat free baked goods
dry out easily. Cover them tightly with plastic wrap and keep them in
Silicone bakeware can be a big aid for fat free
cooking. You can make muffins, mini-bundt cakes, and fancy
shaped cookies with no oil at all!
Too many baked goods will sabotage our diet.
This is true even if they are fat free and made of whole grain flour.
Save them for special occasions. Feed most of them to friends and
family so you aren't eating cake all week long.