No matter what type of oil you use and no matter what buzzwords companies try to throw at us to change our perceptions, all oils are high-calorie. Coconut oil is still oil. Olive oil is still oil. They all contain fat. Consuming too much oil can increase your risk of developing some type of heart problem in the future. According to authoritynutrition.com, "three studies have found a drastically increased risk" of cardiovascular disease from high consumption of vegetable oils. The main reasons people use cooking oils are to add flavor and to prevent food from sticking to pots and pans. Here are a few tips on how to cook without oil while still making great food.
1. Use Water
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Most people pan fry with oil, but it's completely unnecessary. Water can be used instead. Just add a bit to the pan like you normally would with oil or butter and heat it up. Depending on how long you're cooking, you may need to add some more water here and there. No, it doesn't taste completely the same, but that's where spices come in. Most spices are low in calories and water contains zero calories, so you're going to end up with a healthier, yet still delicious dish.
2. Use Parchment Paper
A good amount of cooking is done in the oven on sheets lined with foil and oil to prevent foods from sticking. Instead, try using parchment paper. It prevents sticking and also cuts out all the unneeded calories and fats contained in oil. The food will cook pretty much the same.
3. Use Non-Stick Pots and Pans
Using these can also help prevent food from getting stuck. Also, consistently checking and stirring foods can help keep them from clinging to the sides of pots and pans.
4. Use Baking Spray
If it's absolutely crucial that you need to grease something, instead of dousing the pan with oil, try a bit of baking spray. A small coating can go a long way, and combined with the other tips mentioned before, your food should cook just fine without any sticking. Try not to make this your go-to alternative for oil, as it's not always needed.
5. Keep Baking Almost the Same
You can bake without oil. Most recipes can stay exactly as they are, minus the oil, and still come out tasting great. The biggest effect removing the oil will have is possibly flatter and/or denser desserts. According to livestrong.com, applesauce can be used as a substitute to keep cakes and brownies moist. Also, there are fewer calories, so again, this is a healthier end result.
Cheers to happy, low-fat cooking.
