How To Skip The Oil When You Sauté Vegetables

by Vanessa Luis

It’s no revelation that too much oil is bad for you. Even when it comes to the healthier oils, using them in moderation, or cutting them out completely is often the healthier move. Just look to practitioners of whole-food, plant-based diets, like JD Roth, host of Z Living's original show The Big Fat TruthRoth and other plant-based eaters tend to avoid cooking in oils.

But, Why? Aren't Some Oils Healthy? 

While many of us have grown up under the belief that certain oils (like olive oil) were healthy, and therefore healthy to cook with, a number of nutritionists and plant-based eaters disagree. From plant-based pioneers like Dr. T. Colin Campbell to Z Living's own JD Roth, the belief is that the process of extracting oil strips away much of a vegetable's inherent nutrients, and leaves you with a fatty-liquid that's simply not the healthiest to cook in. 

Also on Z Living: JD Roth Chats New Book & Weight Loss Show

Small Doses Of Vegetable Stock Or Broth, Add Less Fat Than Oils. 

Simply eliminate the use of oil while sautéing vegetables to make your healthy meals count. Surprising as it sounds, this trick not only cuts out the calories in your food, but it also adds nutritional value, and can enhance the flavor of your veggies. The use of vegetable stock, or broth in small doses serves as a better tool for keeping vegetables from drying up in the pan, as it doesn't cover them in unnecessary fats. 

All you have to do is add about ¼ cups of vegetable broth to the pan and then heat it. Then put all the veggies in the skillet and sauté them till they get the desired texture. For the broth, you can take a ready broth, or just add a pinch of veg bouillon cube to ¼ cup of water for an instant solution. 

Don’t worry about having soggy vegetables, as the broth eventually evaporates and the food gets lightly steamed. This also reduces the cooking time, and preserves more nutrients and flavor. However, keep an eye on the amount of broth you add. Add little at a time; you may have to add more if all evaporates.

Also on Z Living: Can 6 Former 'Biggest Losers' Lose The Weight They've Regained

The Frying Pan Isn't The Only Place To Switch-Out Oil.

Cutting out oil from all areas of your kitchen, and your healthy meal plan, can make a world of difference in terms of the amounts of fats and calories you consume on a regular basis. When baking, you can use flax meal, prune puree, or applesauce as a flavorful, and less fatty oil replacement. In dressings and sauces, blended white beans, ground flax seed, and blended silken tofu all serve as nutritious oil alternatives. 

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