What is oil-free cooking?
Air-cooking is the practice of preparing food without the use of any oil or fat. “Air-cooking involves using alternative methods such as steaming, boiling, baking, roasting or using non-stick cookware to prevent food from sticking,” explains nutritionist Kejal Shah. “In air-cooking, spices, herbs and other natural flavours are often used to enhance the flavour, making food more nutritious and flavourful.”
How to cook without oil?
Stir-fry with water or broth
Instead of stir-frying vegetables or foods in oil, use water or vegetable broth. Keep the heat medium and stir the food frequently to avoid sticking, this will help you stir-fry vegetables without oil without burning.
Steaming food
Use a steamer for vegetables, fish, and other foods. This cooking method retains nutrients and moisture without the need for oil.
Grill or roast
Instead of deep frying foods, grill meat or vegetables to bring out their natural flavors. You can use a nonstick grill or oven and avoid adding oil to get a crispy crust. However, remember to trim off any burnt bits before eating.
Dry roasting
Dry roasting is another way to cook food, in a dry pan you can roast spices or even popcorn without oil. It only takes a few minutes and is one of the healthiest ways to cook.
Use non-stick cookware
While cooking without oil is healthy, it can be difficult to prevent food from sticking to the sides of the pot when cooking. Invest in a quality non-stick pan that allows you to cook eggs, pancakes or stir-fries without adding any fat.
Add flavor with herbs and spices
Using a variety of fresh herbs, garlic, ginger, and spices can add flavor and richness to your dishes. Acidic ingredients like lemon juice or vinegar also add flavor to dishes without the need for oil.
