My Plantcentric Journey

A week of FAQ: Day 1: How do I cook without oil?

April 9, 2012

We decided to take a week and answer some of the most common questions we get each day.

Day 1 FAQ: “How do I cook without oil?”

A. Cooking without oil or even spray oil seems impossible for some people who have become accustomed to using it for all of their cooking. However, with some practice you can become a no-oil pro!

We’ll start out with this helpful video by Chad Sarno, Healthy Eating Chef for Whole Foods:

We have found that is possible to use this method with any kind of cookware. Lately we have been enjoying these ceramic pans by Ozeri.

Why skip the oil and spray-oil? Oil has about 4000 calories per pound, it is completely unnecessary to  add to your otherwise healthy dishes. In addition to that, it does damage to the endothelial lining, as well as contributing to heart disease and other preventable disease.

For anyone wanting more information on the full scope of how oil impacts health we would recommend the book “Prevent and Reverse Heart Disease” as well as watching this entire lecture by Dr.Esselstyn:

“What about fat-free spray oil?” Because of some labeling loop holes, “fat-free” spray oil is actually 100% fat! Check out the label, and see how they get away with it: (hint, look at the serving size and the servings per container)

For more on label reading, check out Jeff Novick’s video: “Should I Eat That


For most recipes, applesauce is a great substitute for oil. Here is a great guide byFat Free Vegan on how to substitute oil/margarine in baking (and more).

For baking in the oven, we like to use silicone bakeware and or parchment paper. You can even make it fun. We like to make mighty muffins in these fun muffin baking cups . For baking on a cookie sheet, we like this silpat baking sheet, or you can just use parchment paper which works great as well.

Tell us about how you transitioned into the world of no-oil cooking in the comments!

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