Zero-oil cooking: How to remove drizzle and cook without oil?

Zero-oil cooking is a technique that allows you to cook non-vegetarian food without using oil or ghee. Learn about all its health benefits. Oil-free cooking is a healthy way of eating that aids digestion and weight loss.

Have you ever tasted cooking oil? It has no taste. But we still believe that what makes our food delicious is the oil we add to it. Zero-oil cooking or cooking without adding even a drop of cooking oil, ghee or butter is a new trend that has been gaining popularity recently. Zero-oil cooking is a revolutionary method that guarantees delicious, healthy food without sacrificing the taste that is still healthy. You just need to know the right technique and you can mix everything without touching the oil bottle on your kitchen counter. Read on to learn how to cook with zero oil, what equipment to invest in, and how these cooking techniques can keep you healthy.

What is zero-oil cooking?

Zero-oil cooking is all about preparing food without using extra oil. This cooking method relies on other methods like steaming, boiling, grilling, baking, or using a non-stick pan to prevent food from sticking. Spices, herbs, and other flavorings are often used to enhance flavor and make foods more nutritious and delicious without using oil.

Is oil bad for you?

Although some oils are healthier than others, consuming too much oil can be detrimental to your health:

1. Weight gain

Fat is high in calories, providing 9 calories per gram of fat. Eating foods high in fat can cause weight gain, especially if you don’t control your portions. A study published in Advances in Nutrition listed peanut oil as a fat that promotes weight gain. Studies also show that there is little evidence that the oil can help with weight loss.

2. Heart health

Saturated fats, found in coconut oil, palm oil, and some animal fats, can raise bad LDL cholesterol and contribute to heart disease. Trans fats, found in partially hydrogenated oils, are particularly problematic. They lower LDL cholesterol and lower HDL cholesterol (good cholesterol), increasing the risk of heart disease. Oils like olive and flaxseed contain healthy fats (monounsaturated and polyunsaturated), but should still be consumed in moderation. But if you must use cooking oil, research different cooking oils to see which one is best.

3. Inflammation

Excessive consumption of fats, especially those rich in omega-6 fatty acids (such as plant and seed oils), can cause inflammation in the body, which can lead to diseases such as arthritis and autoimmune disease. A study published by StatPearls says that saturated fat and synthetic trans fats in foods can cause inflammation.

4. Oxidative stress

Hot cooking oil, especially deep oil, can cause the formation of free radicals that can damage cells and cause diseases such as cancer and premature aging.

Can you cook food without oil?

Yes, you can cook food without oil. When cooking with zero oil, you should pay attention to the following points:

• Flavor Enhancer – Use spices, herbs, lemons and other natural ingredients to enhance the flavor of your meals because you are not dependent on the aroma of oil.
• Non-stick Pans – Invest in high-quality non-stick pans to prevent sticking and burning without using oil.
• Alternatives for sautéing – Use water, vegetable stock or vinegar to sauté vegetables or meat without oil.
• Cooking method – Favour steaming, boiling, grilling, roasting, over frying.

What are the benefits of zero-oil cooking?

Here’s why you should choose zero-oil cooking:

1. Good for the heart

Reducing fat, especially bad fat, can lower bad cholesterol and reduce the risk of heart disease, high blood pressure, and stroke. Fat contains saturated fat, which is bad for the heart. You can remove fat by removing the oil.

2. Helps with weight control

Since fat is high in calories, removing it from your diet can help reduce your overall calorie intake. This can help you lose weight and keep it off. Oil contains fat, and too much fat can cause weight gain. Therefore, cooking with zero oil helps with weight control.

3. Improve digestion

Fatty foods are difficult to digest and can cause stomach aches, bloating, and other digestive problems. Cooking lean meals improves digestion and bowel movements. Since lean diets focus more on vegetables and grains, being lean also means more fiber.

4. Reduce your risk of chronic disease

Eating less fat can reduce your risk of obesity, diabetes, and cancer. Plant-based, zero-fat cooking refers to whole foods that are low in fat. This also helps boost your immune system.

5. Improved nutrient retention

Cooking without oil usually involves methods such as steaming and boiling, which retain more vitamins and minerals than frying or deep-frying. This makes food more nutritious and better for our health and well-being.

How to cook without oil?

Zero cooking oil should be followed in the process. Here is how to use it:

1. Frying with water or broth

Do use water or vegetable broth to sauté vegetables or spices. Keep the heat at medium heat and stir frequently to prevent burning. This will help you cook vegetables without burning them.

2. Steam food

Use the steam basket to steam vegetables, fish, and other proteins. Steaming preserves nutrients and preserves food without using oil. Learn the benefits of steaming food and how it can help you lose weight.

3. Grill or roast

Grilling vegetables or proteins like chicken or tofu brings out their sweetness. You can use a nonstick grill or oven and skip the oil for a crispy crust. But be sure to stop the food from burning before eating.

4. Try dry roasting

Dry roasting is another easy way to cook. You can roast spices in a dry pan or even make oil-free popcorn. It only takes a few minutes and is one of the healthiest ways.

5. Use nonstick pots and pans

While cooking without oil is healthy, it can be difficult to prevent food from sticking to the sides of the pan as it cooks. Invest in a good nonstick pan, which will allow you to cook eggs, pancakes or stir-fries without adding oil.

6. Use Herbs and Spices

Because oil has flavour, using plenty of fresh herbs, garlic, ginger and spices can add depth and richness to your meals. Acidic ingredients like lemon juice or fruit juice can bring out flavor without adding fat.

Summary

Zero-oil cooking is possible if you use the right techniques and tools. Be sure to invest in nonstick equipment to ensure your food doesn’t burn in the process. It allows you to quickly cook food without oil by replacing frying with other cooking methods like boiling, steaming, and dry roasting. Unlike traditional oil-based cooking, zero-oil cooking is healthy and won’t make you gain weight.