I know that cooking without oil might not sound like fun, but use the oil for the main events and parties . It will take a little time for your taste buds to adjust to no oil . The dishes actually turning out pretty delicious, the effect of zero oil side dishes can only mean one thing – a healthier you.
Oil is very high in calories, about 120 per tablespoon; compare this to maple syrup (52), balsamic vinegar (14), soy milk (8), vegetable broth (2), and water (0).
Saturated fat found in oil increases the risk of blocked blood vessels. Coconut oil, palm, palm kernel oil, and cocoa butter supply large amounts of saturated fat . Your body makes all the saturated fat and cholesterol it requires, so you don’t need to eat any. You also don’t need any trans fat, which, like saturated fat, increases the risk of heart disease and stroke. Trans fat is found in stick margarine, some tub margarine, and in shortening,
Here are a few suggestions that will help you to enjoy your food without the use of oil …
Vegetables: When you are sautéing vegetables on the stovetop, simply replace the oil you normally use with water or vegetable broth. Vegetables naturally have a lot of water , which releases when they are cooked , Just keep an eye on your pan so that your vegetables don’t stick to the bottom of the pan .
You can brown onions without oil: Water works well for browning onions. A tablespoon and your dish’s onion base is ready. And if water works for onions then it will work for other vegetables as well.
When sautéing vegetables like onions, celery, mushrooms, and bell peppers, heat up your skillet or pot (non-stick or stainless steel) with a couple tablespoons of water in the bottom, and when it starts to crackle, add the vegetables, keeping them moving with a wooden spoons for a few minutes until they soften.
Using the lid: A simple method to loosen any vegetables or meat etc that stick to the pan, is to just close the lid. The moisture that remains within the closed pan will loosen the contents and will come out with seeds, cumin, ginger, coriander, and garlic don’t need oil to let out their aromas. Most Indian kitchens are equipped with spice mixes like garam masala, goda masala, and curry leaves. Use these spices and mixes to add flavour to your food.
Sautéing without oil: Apart from water, you can sauté vegetables and meats in other ingredients like soy sauce, vegetable broth, stock, wine, rice vinegar, tomato juice, lemon juice, and ginger/garlic/tamarind/tomato pastes and purées. If you miss tastes like mustard, coconut etc, use the powders and let them sit in some water. For example, Simply grind some yellow mustard seeds and add some of the powder to a small bowl of water. Put this mix in the microwave for a 15 seconds, and let it sit for a few minutes. The resulting mix is a thick mustard liquid mix. Drizzle this over the vegetables or meat for Instant mustard flavoured food without any mustard oil. You can do the same thing with coconut powder too .
Dry roast spices and seeds: Indian cuisine uses lots of spices Spices like chilli pepper, black mustard seeds, cumin, ginger, coriander, and garlic don’t need oil to let out their aromas. Most Indian kitchens are equipped with spice mixes like garam masala, goda masala, and curry leaves. Use these spices and mixes to add flavour to your food.
Source : internet & My Mom …