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Fat Free 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 onion waterSaute 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 cooking.

Keep a measuring cup or glass full of water sitting beside the stove 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 Teflon.

Cook 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 a 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

garbanzo gravy blender

Make 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 whisk.

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.

For 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!

squeeze bottle dressing20For 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 smooth. Nuts 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 pour.


If you have a good blender, it is fun and easy to make sauces and dressings. We love our Vita-Mix. Another good brand is Blend-Tec.

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 water.

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.

parchment baking sheet

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.

silicone bakeware cake

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!

Fat free baked goods tend to dry out easily. Cover them tightly with plastic wrap and keep them in the refrigerator.

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.

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