Cutting back on oil in your cooking doesn’t mean sacrificing flavour. With the right techniques, you can create delicious, healthy meals that still taste amazing. Here are some effective ways to cook with less oil while keeping your dishes full of flavour.

Use Non-Stick Cookware

One of the easiest ways to reduce oil usage is to cook with non-stick or ceramic pans. These pans are designed to prevent food from sticking, which means you can use little to no oil when sautéing or frying. Just make sure to follow the manufacturer’s care instructions to maintain the non-stick coating and prolong the life of the pan.

Try Water Sautéing

Water sautéing is an excellent alternative to using oil when cooking vegetables. Instead of adding oil, simply heat a small amount of water or broth in your pan and use it to cook your veggies. This method not only reduces fat but also adds a subtle flavour, depending on the liquid you use. Just make sure to keep an eye on the pan and add more liquid if needed to prevent burning.

Roast Vegetables Without Oil

Roasting vegetables without oil is easier than you might think. Simply toss your veggies with your favourite seasonings, then place them on a baking sheet lined with parchment paper. High heat will caramelize the natural sugars in the vegetables, giving them a delicious, crispy texture without the need for added fat. If you want to add extra flavour, try sprinkling them with herbs or a squeeze of lemon juice after roasting.

Bake Instead of Fry

Frying can add a lot of unnecessary oil and calories to your food. Instead, try baking your favourite fried dishes, such as chicken, fries, or breaded vegetables. Baking at high heat (around 400°F) can help create a crispy exterior without the need for deep frying. You can also use an air fryer, which uses circulating hot air to mimic the texture of fried food with very little oil.

Use Oil Sprays

If a recipe calls for oil, you can control the amount by using an oil spray. These sprays allow you to lightly coat a pan or vegetables without overdoing it. Just a quick mist is often enough to achieve the desired result without adding extra calories or fat to your meal.

Cooking with less oil is a healthy, flavorful way to prepare your meals. By using the right equipment and techniques, you can cut back on fat while still creating dishes that are satisfying and full of flavour.