I used to sauté everything in oil before I learned how processed, unhealthy, and unnecessary it is. When you stop using it, your food won’t taste any different and you will be cutting a massive amount of fat and calories from your diet.
Aromatics are the secret to creating delicious food. Aromatics are defined as a combination of vegetables and herbs that are cooked in fat. Oil would usually be that fat, but you don’t need it. You just need to cook the aromatics to create the depth of flavor you want your meals to have. You do this by sautéing them. Think of aromatics as the flavor base for your meal. You will commonly see onions and garlic used. Depending on the type of cuisine you may also see shallots, ginger, carrots, celery, peppers, and more.
Many recipes call for you to sauté all of the vegetables they require. When you aren’t using oil, it may be hard to get them all to cook evenly without sticking. Steaming vegetables is the quickest and healthiest way of cooking them I have found. Be sure you aren’t steaming your aromatics such as onions and garlic or they will not produce the flavor the recipe intended.
3 Rules of Sautéing Without Oil
Don’t Stir Too Much
When you first add ingredients to a hot pan it will almost immediately stick to the bottom. As the food heats up, it releases from the pan and starts to brown. Wait until the food is as warm as the pan before you stir it. You will end up with a much better result if you don’t stir it right away.
Add Water if Necessary
When you don’t use oil, things will inevitably stick. In this case, all you need to do is add a little bit of water to the pan. When you add the water, stir everything around and gently scrape the bottom of the pan. The water will turn to steam so you can do this as many times as you need to.
Use Onions or Mushrooms
This is easy because most recipes already start with onions. Onions and mushrooms are both beneficial because as they cook they release a small amount of liquid. This means that they won’t stick and will also help other ingredients not stick.
Now you are well on your way to making incredibly delicious oil-free food. Go to the recipes page to try out your new skills. If you enjoyed this article, let me know in the comments below. Don’t forget to subscribe!