To promote optimum health, many in the plant-based community recommend eating very little or no processed oil. I agree with this so cooking without oil is a great skill to have
Sauteing & Stir-Frying
To learn how to sauté without oil or stir-fry, all you need is water.
Browning & Caramelizing
The best way to achieve this is to sauté vegetables without oil & water, preferably in a hot, non-stick pan.
Steaming is a quick and easy way of cooking veggies without oil. When you steam, rather than boiling your vegetables, you retain more of the nutrients in the vegetables.
For this method of roasting without oil... non-stick, baking sheets work best, because you’ll likely need a large space to spread the veggies out.
You can either cook at a lower heat for a longer time, or you can turn up the heat to 400° and you’ll get that browning and crisping effect in a faster time.
if you want to duplicate deep-fried kinds of foods, then bake them. Bake your vegetables to achieve a crispy outer crust.
How to fry without oil?
To step up your oil-less frying, consider investing in an oil-free air fryer. Technically, they’re air-fryers, and they are revolutionary for oil-free cooking.
Unflavored, unsweetened applesauce
Ground flax or ground chia
Prune, pumpkin, or squash puree
"I was looking for ways to cook without using oil, and this was just what I needed. Very informative. Thanks!"