Oils ain't oils (when it comes to cooking anyway)

People are always surprised that the food Summer and I cook is largely done without oil. We use a tiny bit of olive oil but that’s about it.

There’s two reasons for doing this: one, oil is processed and two, every tablespoon of oil contains 120 calories (close to 500kj). Oil is pure fat (with all other nutrients stripped away) and contains more calories per gram than any other food. That’s energy we can do without and we’d rather get our necessary oils from yummy stuff like nuts and avocado.

Some “oils” are advertised as health foods. But processed oils all have drawbacks – even the so called healthy ones like coconut oil, flaxseed oil or olive oil – so if you can avoid them, do!

It seems we’re so used to sloshing in the oil that we don’t realise that it’s easy to cook great food without oil or butter. You’ll still steam, poach, boil, and stew your dishes the same way.

It’s extremely easy to cook without oil using nonstick pots and pans, because the food doesn’t stick. Enamel-coated cast iron and ceramic titanium pans are also good options.

Use nonstick or silicone ovenware for easy release when roasting vegetables or just cover the trays with baking paper.

OIL-FREE COOKING

• Sautéing and stir-frying—The most common question I get on this topic is how to sauté or stir-fry without butter or oil. The trick is to start with you pan not too hot as you're beginning the cooking process. As the vegetables start to react to the heat, add small amounts of water or broth, (1 to 2 tablespoons) at a time. Do this as often as needed to cook and brown the food, without steaming it. Also, remember to toss and stir the food periodically with a wooden spoon so that it doesn’t burn.

• Roasting—The trick to roasting is to put the veggies into a HOT oven and don’t crowd them on the tray. There’s no need to coat your vegetables or other foods with oil before roasting them in the oven. They might take a little longer, but they will eventually brown and roast nicely. Season with spices and herbs before cooking.

• Baking—We’re not really bakers but on the odd occasion that we do want something for sweets, we use a fruit purée as a healthy (and delicious!) substitute for fats like oil, butter, or shortening. In some instances, nut flour or nut butters can be used.

NOTE! The infographic below is off the American Forks Over Knives site - the oven temperatures are F not C (centigrade)! (www.forksoverknives.com)