The thought of cooking without oil can be a little mind-bending if you haven’t done it. The mere suggestion to chuck the oil from the kitchen (and the body) usually elicits the responses, “What do you mean?” and “Why?” Because most of us have never heard that oil was harmful to health and because we have consumed it nearly every day of our lives, it can be hard to fathom living without it.
“But what about olive oil?” Whether it is olive oil, canola, corn, flax or any other kind of oil, as a category, oil has some major negatives going for it. For one, oil is very high in calories, about 120 per tablespoon; compare this to maple syrup (52), balsamic vinegar (14), soy milk (8), vegetable broth (2), and water (0).
For the whole scoop on why oil is not healthy, see my article "Why Go SOS-Free." Basically, we want to consume fats that are still in their natural packaging—in the whole food—not fats that have been overly processed into an oil, a substance that our body, given the choice, would say “No thank you” to. Here are a few suggestions that will help you to enjoy your food without the use of oil:
Vegetables: When you are sautéing vegetables on the stovetop, simply replace the oil you normally use with water or vegetable broth. You can use other liquids too, but these are the most common oil replacements for sautéing. Vegetables naturally have a lot of water in them, which releases when they are cooked, so this is why we only need to add a small amount of water or broth. Just keep an eye on your pan so that your vegetables don’t stick; I keep a glass of water nearby so I’m ready.
Your food can quickly stick or burn if all the water cooks off and you are not paying attention. When sautéing vegetables like onions, celery, mushrooms, and bell peppers, heat up your skillet or pot (non-stick or stainless steel) with a couple tablespoons of water in the bottom, and when it starts to crackle, add the vegetables, keeping them moving with a wooden spoon for a few minutes until they soften. Sautéing allows the natural sugars to release and intensify. The nice thing about sautéing in water or broth is that you end up tasting more of the food instead of the oil.
If you are roasting or baking vegetables, you also do not need to use oil. We have been taught that we need to first coat chopped vegetables, French fries, tofu, tempeh, etc. in oil, or in an oil-based marinade, but the oil is simply not necessary. These foods will still cook, and if left in long enough, they will lightly brown. Depending on what you are baking, a little crispiness can be achieved if that is your goal (with something like fries).
Baked Goods: Oil can be replaced in many different ways for baked goods. Oil gives baked goodies a rich taste and also acts as an emulsifier and softener. Instead of oil, use other moist foods, such as bananas, apples/applesauce, soaked dried fruit (like raisins or prunes), dates and tofu. In my cornbread recipe, I use cooked quinoa and banana to provide moistness instead of oil. It takes a bit of practice to determine how much banana, for example, replaces the amount of oil called for in a recipe, but if you keep notes as you go, you can adjust as needed next time.
In preparing your pans for baking cakes, breads, or cookies, you can use parchment paper instead of oil. Parchment is a silicone-coated paper that nothing sticks to and it is disposable. (It’s different than wax paper but is found close to it in your grocery store.) Or you can use silicone bakeware, which is food-grade and safe to use; bread and cupcakes just pop right out of loaf and muffin pans. Silicone baking mats are also available; these are useful for flat baking (cookies and also for roasting vegetables). Both the silicone bakeware and the mats are washable and reusable.
Salad Dressing: For salad dressings, if I am following a recipe, I will simply omit the oil altogether and leave it at that, or then add a little water or juice to make up for the lost volume. Oil and vinegar as a dressing is so traditional, it may be hard to imagine a salad without the oil, but I think you may grow to appreciate the cleaner, fresher taste of the vegetables and greens without the slipperiness.
For quick homemade dressings without oil I like to use prepared mustard, vinegar, water, or juice (lemon, grapefruit, lime, apple, carrot, celery), and if I will be making a blended dressing, I’ll add in some soft fruits or vegetables, such as strawberries, cucumbers, or mango. For creamy dressings, a little tofu, avocado or soaked nuts may be added, however go light on these since these are much higher in calories than vegetables and fruits. A tablespoon or two of minced fresh herbs (basil, cilantro, parsley) are also a tasty addition to homemade salad dressings.
If you’re interested in seeing how oil is made, search this topic at YouTube. I recently watched a video on canola oil and couldn’t believe how many steps it takes to make it. By the end I would have a hard time calling this food.
It will take a little time for your taste buds to adjust to no oil, maybe a couple weeks to a month; but give those buds time, they will come around. As someone who does not cook with oil at all nowadays, when I do have a little, it tastes, and feels, somewhat overwhelming, and I don’t care for it. Cheers to you for bidding goodbye to oil! If you have a tip or suggestion for substituting oil, please share it below.
Great!
I have been cooking successfully without oil for over two years and I can testify that it can be done--easily and amazingly!!!!!!!!! Thank you for sharing your great tips with us Cathy.
Thanks for sharing!
Hi Cathy,
I loved this blog post a lot! You inspired me to write an article about the worst foods one can eat and to include a section on oils and their possible replacements. I put a link to your page for references, I hope you don't mind me including some of your ideas in there. It will be on our blog in a few days, would love for you to check ot out 🙂
Warm greetings,
Alena x
Sure! Thanks Alena! 😉
Hi,
Being in university and trying to keep a healthy lifestyle is really challenging. I've been on no-added sugar diet for 6 weeks now, but I still use moderate amount of oil and salt. I find it extremely hard to find recipes that require no oil and sugar (Most require either or, or both) and find myself ended up making the same few dishes over and over. And here comes your blog!!! Thank you so much for sharing this! I can't wait to get my hands on all the ingredients and get cooking and baking everything in here 🙂
Thanks, and welcome! 🙂
Hi,
I generally follow the nutritarian diet (Dr Furhman's whole food plant based diet) which also uses no oil, but I've yet to make the perfect popcorn without oil! All I've ended up with is a burnt pot and burnt kernels, no matter how much I played with the temperature, the lid and other tips I could find on the net. Have you made popcorn successfully?
I'm not a big popcorn person, but I have made it with an air popper, which is quite easy, and also in a soup pot with the lid on the whole time and you just have to keep moving the pot around so it doesn't burn. My friend makes popcorn in a brown bag in the microwave. 🙂
I make popcorn in a Lekue Popcorn Popper available on Amazon for less than $20. It's made of silicone and you just put it in the microwave. It works really well.
We have a silicone popcorn bowl for you the microwave as well. It works great and no oil at all ever
Love the idea of replacing the oils. How would you remove oil from Pesto. I have removed the nuts and dairy from my recipe and its great. But how would you make Pesto without oil (of any kind). Would vegetable broth work? I don't think so but what other option is there, if there is 🙁
Hi Frances, check out my pesto recipe here. 🙂
I like my potatoes slightly burned. I have tried and failed oilless and have lost some pans. Do I need to give this up..
I'm not sure; I've never attempted slightly burned potatoes. More info on nonstick pans here. Perhaps you're heating your pans too high??
Another tip for sauteing veggies without oil is to cook at gentle temperatures. No need to crank up the heat!
Hi Cathy,
i am not sure about cooking without oil. How about olive oil instead of sunflower. When you have time please provide some insight?
Thanks
Jessica
Cathy, I have most no-oil applications down pat over the years, but looking for something to replace butter in a pasta sauce? It's a simple garlic and parsley broth with seaweed to sub for clam sauce, but the butter also acted as a carrier to help it stick to the pasta, otherwise it's more like pasta soup, just not cool. I don't normally use cornstarch, but do you think a tiny bit might get me a similar emulsion effect to carry the flavors onto the pasta?
I would use a few soaked and blended cashews for the missing fat. See this recipe. A little cornstarch or arrowroot may work too. 🙂
How do I brown rice for a recipe? My search led me here but you don't discuss browning rice, just veggies, baked goods, and salad dressings.
Thanks in advance.
Hi Linda, I'm not sure what you mean. I use brown rice but don't brown it on the stove top. More info please. 😉
That's what I meant: browning rice on the stove top.
I don't know what browning rice on the stove top means, sorry. 🙁 I cook brown rice on the stove top, but don't brown it.
Mexican rice recipes usually begin with rice lightly toasted or browned in oil. Maybe that's what Linda is asking about.
how would you saute leeks without oil or butter for soup please
You can use water or veg stock; you just have to keep an eye on it so it doesn't get too brown. 🙂
It's been 2 weeks now since I tried to avoid sunflower oil as much as possible, I can tell you right now, it's hard but can be done. Best wishes Cathy! Thanks for all your amazing recipes.