Filipinos love their food fried. But for those individuals who have decided to lead a healthy lifestyle, it can become a challenge to shift into eating food cooked without oil. However, did you know that you can still enjoy your meals without having it fried in deep pans of oil or butter?
Companies advertise oil, including olive oil, flaxseed oil, or coconut oil, as healthy foods. However, no oil is healthy. Oil is made of pure fat and has more calories per gram than any other type of food.
Thus, cooking without oil is a healthier choice, and it’s not difficult to do. When cooking, you can sauté or stir-fry your dishes with water or broth instead of frying it in oil. Do not forget to stir often to prevent your food from sticking to the pan.
Before baking or roasting, remember to line the baking sheet with parchment paper to prevent it from sticking. You can bake your cakes and other pastry by using fruit purée instead of butter or oil. You can also roast your food without coating it with fat. The roasting process may take longer than usual, but your oven will eventually brown and roast your food.
And let us not forget about steaming. It is a simple way of cooking food without using oil and retaining the food’s color, flavor, and essential nutrients.
Lastly, rather than deep-frying your food, you can opt to bake them instead after lightly dipping them in cornstarch mixed with unsweetened and unflavored plant milk, and then coating them with bread crumbs or cornmeal.
You can also experiment with using oil-free condiments. Instead of using butter or heavy cream for your sauces, try using plant-based versions by puréeing lentils, beans, or vegetables (such as carrots, cauliflower, or potatoes) mixed with soymilk, miso, nutritional yeast, or nut butter. You can blend or whisk some vinegar, herbs, and spices with fruit juice and some pulp or with nut or seed butter for salad dressings.
All in all, experiment according to your taste and preference. In time you’ll become the healthier and better version of yourself.
You can try out these quick and easy cooking ideas and recipes to get you started eating food cooked without oil:
- Black Bean Burger
- Cheesy Caesar Dressing
- Crispy Oven-Roasted Zucchini and Squash
- Glazed Carrot Cake
- Classic Dijon Dressing
- Applesauce Vinaigrette
- Other Air Fryer Recipes
If you liked reading this article on food cooked without oil, check out and follow WhatALife for more food and lifestyle updates.