I am so into oil-free cooking these days, because, quite simply, it’s HEALTHIER! I used to be all about olive oil, but heart-healthy sciences tell us again and again that saturated fats are bad for your health. So here are my oil-free cooking tips!!
Don’t get me wrong, olive oil, avocado oil, and certainly flax seed oil (and other unsaturated plant oils can be really healthy – Especially when they are cold-pressed. But the moment you heat an oil (especially high heat) you damage it, and free-radicals are formed. This is why in a perfect world, it’s healthier to cook without oil – or at least reduce the amount of oil you use when cooking. If a recipe calls for 2tbsp of EVOO, use 1 tbsp and 1 tbsp of broth, or sub with broth all together. Having spend much of my childhood in Italy and Spain, I realize they use LESS oil in fine cuisine than we do in the U.S. And very often a good quality oil is used to finish a dish, rather cook it. This makes sense because they’re not creating free-radicals. I’ll still cook with oil every now and again, but when working with clients who have any kind of CVD or clients with type 2 diabetes, I recommend trying oil-free cooking.
1. Broth Sauté – This is a basic technique to cook onions, garlic, mirapoix, etc.
2. Kitchen Equipment
360 Cookware – Be sure to use the code SOPHIE20 to get an additional 20% off at checkout
3. Cook low and slow
4. When baking, think about substituting the fat (oil) for banana or applesauce
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hey guys I'm so excited to share my top four tips for cooking oil free this is really easy simple and important information on your house alright so more and more I am now beginning to cook free I have to be honest with you I used to use a lot of oil when I was cooking I was under the illusion that olive oil was really happy so I would swap it in while I was cooking after I was cooking tastes delicious here are the tomato Occident in there a few polyphenols but but I bet you didn't know this okay 1 tablespoon of any brown or no this is just plant oils 1 tablespoon contains 120 calories it is pure fat and most of that has absolutely zero nutritional value so we just have to start thinking about oil like that if you want to enjoy the polyphenols from and all this is uncommon rather than the olive oil so stick around because I'm going to go do this super quickly my full top tips that have chance completely transformed actually the way that I am now cooking and I'm very excited about it so here we go tip number one is the broth so tale so some people talk about talk about water so Tony you cannot water but I prefer to use a broth because it gives a little bit more taste to it so this is what you would use in place of oil for sauteing anything that it is the sort of base for almost every recipe every cheese soup stir-fry what at whenever you are frying onions and garlic or onions garlic celery and mirepoix you normally use the standard recipe heat the oil in the pan ok and I know that a lot of your going to say to me but Sookie what about this soil or that oil or residual healthy Oh about coconut oil or smoke point above a rush but I'm just here to say we're doing we're gonna boil free period okay because there is no oil that is really that healthy so what you're going to do is be easy is put in about half a cup of I use low sodium organic veggie broth you can use a real good I never say that what right of bullion cube okay rather little stock use you get a lot more bang feel about using that but I like to make sure that what I'm using is a little Korean it's about half a cup or quarter of a cup in the bottom of the pan heat it up until it's simmering and bubbling and then you're going to add your onions and your garlic and your celery or that with leeks whatever you're doing on a low ishi turn the heat down low and just keep on stirring and it will begin to caramelize and obviously the longer you saute it for the more it's going to caramelize that is trick tip number one okay so tip number two is kitchen equipment so it makes a massive difference to have the right kind of kitchen equipment to me it does anyway so there's three things I want to show you number one and the only six senses is parchment paper so unbleached parchment paper is my best friend because I can line baking dishes baking sheets with it baking pans with it nothing sticks I don't need degrees I don't need to add extra oil for the recipe that is my BFF number two cookware now one of my very favorite core programs is called 360 cookware and I've actually been using 360 cookware for I want to say eight years now I've met these guys I was introduced to this cookware line when I was at the International home housewares show in Chicago I think in back in 2009 and I was blown away by this cooking demo that I saw with a friend of mine who's actually a chef she has an amazing restaurant in LA and they've been kind enough to send me a few piece they're brand new shiny pieces because I said that I wanted to show them to you guys to my community so why I think they're so amazing for oil free cooking and they're the only ones very useful or if we're cooking I hope I'm getting this right basic secret where is that they are made with three layers of basically scum surgical feel and the three layers make your food heat up whatever you're cooking super duper quickly and the other thing that is pretty genius is that every single vegetable I ever cook or scheme I do in this program because it has this special block on it is called visa technology they call it so for instance I'll pop in a piece of broccoli a head of broccoli or cauliflower in this pan with 1 tablespoon of water no oil not tons of water where all the nutrients could get lost in it 1 tablespoon I put it on a medium heat until it starts team when it starts steaming you can't wiggle around the lid and it kind of won't come up it forms a lot and then in two minutes I have perfectly tender broccoli sweet corn cauliflower whatever so that is one thing but also because of the 3 letters feel it makes for a really time a very thick beef and when your water sauteing or you're not using oil the most important thing is you don't want things to stick and burn right and I don't love using nonstick cookware and very wary of it because obviously it can leach there are some brands that are better than others but I prefer here because it's 100% safe so they have a number of different saute and frying pans this is the little baby one that is very cute oh if you were ever going to get any cookware from man by the way and you just want you to try it out this is this time it's a 1 quart saucepan and this is a workhorse of my kitchen so that's what I recommend to other oh and I hope maker is right but they are offering for you my community 20% off or anything any cookware on their site it's for a limited time only and the link could be coupon excuse me is below this video I think it's so key 20 but it's below the video okay so take advantage of that because this is like stop the you should get for wedding gifts it's an investment it is not an expensive flimsy cookware I'm going to be honest with you but it's a seriously good investment if you or a couple if you like cooking slow cooker that's another piece of kitchen equipment that is going to take the oil out of your cooking completely stews soups chili I've got videos out there on YouTube check some of my other videos but a slow cooker is magical because when you slow cook something then all those flavors intermingle and you don't need the oil and because it's slow it's not going to burn you don't need to sort air and then the other thing is an air fryer okay this one there are lots of different air fryers of different price points out there this one is the Phillips one it is a little pricier than some of them so why I got the one that was a little pricier but I don't know don't ask me but I understand but I'm loving it I've had it for a couple of months now I have done sweet potato fries I've done barlow cauliflower what it's really good for is if you're into vegan cookery enlighten me you're going to be cooking a lot of tofu and tempeh and you want it to really crisp up and it's difficult to do that autonomy oil in a frying pan and the other thing is things like eggplant that's soaked up an enormous amount of oil and you've ever tried frying or baking egg prime you're literally lobbing on that oil because it soaks it up like a sponge not so with an air fryer I cook the other night slices of eggplant in this zero oil and it was delicious so I highly recommend in investing in an air fryer and advice that I think you can probably get a less expensive model in the Philips advertised them so I have batch for them fill it so far so good if it breaks down I'll let you know and tip number three low and slow okay so in your oven you want to think if okay so this is what I want to show you I wrote it some red bell peppers because I use them in a lot of my recipes normally if I would if I used oil it would be four hundred degrees and probably about the 20-30 minutes and it'll be done with a lot of oil this I turn my oven down to 300 degrees Fahrenheit and I roasted them for an hour no oil and I have exactly the same result exactly charge softened slightly shriveled which way you want your roasted veggies to go perfection so always be low and slow okay and my final tip is with things like bacon all right you want to think of substituting the fat the oil in your muffins your breads your loads whatever you're doing with banana is magical you could use apple salsa to that I love and honor because it in part of sweetness but it imparts moisture as of applesauce and texture that you would normally get from your oil or your fat great in pancakes too so my friends those are my four cooking oil free tips I am very very excited about this new oil free phase of my life I will still use a little bit of oil every now and again because wooden doesn't love a really pungent fruity even slightly bitter olive oil to dip a little bit of bread in I'm telling you an assortment to have those little treats every now and again but what I love to do is do an 80/20 so if I can juice 80 percent oil free in the home for my husband my daughter myself we are going to be healthier and then when we go out to breakfast we can enjoy those little balsamic you know olive oil dipping tasting younger