Cooking without oil is actually extremely simple. It comes down to three things; sautéing, baking and making salad dressing.

 

Sautéing:

Simply sauté in a non-stick pan (Teflon free pan) – and use either water, vegetable broth, wine or any type of liquid in place of oil. Use just enough liquid so the vegetables don’t stick to the pan. Add more liquid as needed. Mushrooms make their own liquid and can be dry sautéed.

 

Baking:

Substitute applesauce for oil in the same amounts. For example, if the recipe calls for a half-cup of oil, use a half-cup of applesauce. It is most convenient if you buy the four or six-pack cups of applesauce. Each container is the equivalent of a half-cup and it stays fresh.

 

Salad Dressing:

Don’t use oil. Here are some great oil-free salad dressing options

Salad Dressing Recipes

 

Here is Another Pro Tip:

You can bake things like pancakes in the oven instead of using a frying pan. Simply line a baking sheet with parchment paper and bake your pancakes and other things like a chick pea omelet in the oven.

 

Try it out! Here is my Sunday Morning Pancake recipe:

 

Feeds 2-3 people, makes about six pancakes.

 

Ingredients

  • 1 cup of oat flour
  • ¼ cup of white whole wheat flour or buckwheat (you can use all oat flour too)
  • 1 flax egg (1 tbsp of ground flaxseed meal mixed with 3 tbsp of water, let it chill in the fridge for 5 minutes to set).
  • ½ tbsp baking powder
  • 1 tsp baking soda
  • ½ tsp salt
  • ½ cup of applesauce
  • 1 cup plant milk substitute of your choice (water is fine if you don’t have plant milk, I use oat milk)
  • ½ tsp. of vinegar
  • ½ tsp. of vanilla

 

Preparation

  1. Preheat oven to 375 degrees.
  2. Cover a baking sheet with parchment paper
  3. Make the flax egg and put it in the fridge for 5 minutes.
  4. Combine the vinegar into the plant milk
  5. Combine all ingredients including the flax egg and mix well
  6. Scoop a half-cup of batter onto parchment paper, repeat leaving a little space between the pancakes
  7. Cook for about 10-13 minutes depending on your oven