As we get more health-conscious, cutting down on the use of oil in our cooking becomes a strong concern. Here are 8 ways you can do it while still whipping up tasty dishes.
Text : Sean Tan
This fact might be simple but many of us tend to neglect it as we cook. Get your measurements with the right tools – so if a recipe calls for just 2 tbsps sesame oil, for example, make sure to not exceed it.
Not all cooking oils are the same, and each different type has varying fat content and smoking point. Know your cooking oils well (read 8 Common Cooking Oils And Best Ways To Cook With Them) and learn which types of oil are most suited to which dishes and foods. This will ensure that your oil usage is controlled and your dish does not come out oilier than necessary.
Pan-frying, sautéing and stir-frying can all be done with lesser oil if you have good non-stick cookware to help you. We recommend ceramic titanium pans or enamel-coated cast iron ones, as they are used by most pro chefs; investing in these lets you cook better and with less oil.
Certain foods require browning or crisping to achieve that delectable taste (that’s why fried foods are always so nice!). But it’s not necessary to always use oil to brown foods; try baking or roasting in the oven – vegetables can be cooked slowly using these methods with little to no oil and yet will be flavourful and crisp.
Instead of deep-frying or frying, consider sautéing or stir-frying foods by using a little oil at high heat. Alternatively, if you have a broth which you made, don’t use any oil to sauté or stir-fry but use a little of the broth and a little water.
If you want to inject more flavour into your cooking, try using your favourite spices instead of oil. You can add them to a broth or water and stir-fry or steam – the results are normally delicious!
When you bake, try using fruit sauces like apple sauce or a banana to add both sweetness, texture and moisture, so you can cut back on the oil.
A kitchen appliance which has been around since 2010, the air fryer allows you to “fry” foods with little to no oil thanks to its innovative cooking method of using circulating hot air. Chicken wings, chips, French fries and curry puffs come out crisp yet without the oiliness as compared to those deep-fried in oil.