Many dishes in Indian cuisine can be made without the addition of ghee or oil. Idli is a wonderful breakfast item that may be prepared with no oil at all. For a nutritious and delicious breakfast, serve two idlis with a bit of oil-free coconut chutney. Aside from that, you can make a variety of rotis and chapatis without using any oil (phulkas and tandoori rotis). Daal chaawal and khichdi are other common Indian dishes that don’t need any ghee or oil (a lentil and rice preparation).
There are a good number of recipes online that can help you prepare a variety of foods that often require oil without using any. Biriyani, pulao soups, salads, baked delicacies, and a variety of sabzis can be prepared without the use of oil. Due to their reduced calorie and fat content, oil-free subzis are a great option for anyone who is watching their weight. They are also beneficial to diabetics and individuals with excessive cholesterol levels.
Why cook without using oil?
Although oil is frequently marketed as a healthy food, it is actually a processed product devoid of fibre and many of the nutrients associated with fibre. It is the only food that contains only calories from fat.
Overconsumption of oil has been linked to weight gain, obesity, an increased risk of heart disease, and an increased risk of stroke. Eating fatty foods can increase your chance of acquiring diabetes because oil has the capacity to boost blood sugar levels. It has also been noted that people who eat more fatty foods are more likely to get acne.
Making the switch to oil-free cooking is simpler than you might think. Here are some of the best ways to prepare your veggies without using any oil.
How to bake without oil?
In baking, oil is used to bind ingredients as well as provide moisture. A fruit purée can be used in place of unhealthy fats like oil, butter, or shortening. It also tastes great! Applesauce, mashed bananas, and puréed dates are a few of the best alternatives. Nut butters or flours can occasionally be used in place of or in addition to other ingredients. Tahini is also an excellent oil substitute because it is thinner and more liquid than other nut butters. The texture is more akin to oil, which works well with baked items like bread.
What are some oil-free salad dressing options?
It is true that fat is essential for the absorption of nutrients including the fat-soluble vitamins A, D, E, and K found in raw vegetables. As a result, we don’t want to fully cut out fat when eating salads, but oil isn’t the sole solution. Without using oil, there are numerous ways to create a creamy dressing that is satisfying.
For a quick and simple sauce that doesn’t need a blender or food processor, I like using a tahini or hummus base. Alternatively, you may use avocado or a base of blended nuts and seeds to create a dressing. To achieve the fat required for a balanced meal, you could also add avocado or a handful of nuts or seeds on top of your dish.
How can you cook without oil?
Yes, you read that correctly. Even fried items can be cooked without the use of any oil. One of the main reasons we use oil is to keep our food from sticking to the pan or tawa on which we are cooking. However, if we use silicone-coated aluminium foil, such as the Asahi Kasei Frying Pan Foil, the food wouldn’t stick to the tawa in the first place. The Asahi Kasei Frying Pan Foil is a revolutionary product that allows you to enjoy your favourite foods without feeling worried about calories or using too much oil.
Food won’t stick to the pan thanks to the silicone layer on the foil. Apart from sabzis, numerous pan-fried dishes, including dosa, uthappa, paneer tikki, omelette, and fried eggs, can be prepared without the use of oil. To cook without oil and avoid staining your pans and tawas, simply place the foil on your frying pan with the ‘R’ marked side facing up. The same food, same taste, but with fewer calories.