Reduce cooking oil

Here are several practical ways to reduce cooking oil usage without sacrificing taste

• Air frying – Uses up to 80% less oil than deep frying.

• Baking or roasting – Use parchment paper or a silicone mat; toss vegetables in just a teaspoon of oil or use broth/water to prevent sticking.

• Steaming – No oil needed; finish with a splash of citrus or herbs for flavor.

• Grilling – Brush grates lightly (not the food) with oil.

2. Use non?stick cookware

• Quality non?stick pans let you fry eggs, pancakes, or stir?fry with minimal oil (or even just a spritz).

• Ceramic or well?seasoned cast iron also reduces oil needs.

3. Replace oil with healthier / lower?calorie liquids

• Sauté onions and garlic in vegetable broth, water, or soy sauce instead of oil.

• Use lemon juice, vinegar, or yogurt for dressings and marinades.

4. Apply oil smartly

• Mist sprayers (manual or refillable) coat the pan evenly with far less oil than pouring.

• Brush oil onto food or pan with a silicone brush instead of pouring.

• Use a paper towel to wipe a thin film of oil on the pan – you'll use a fraction.

5. Leverage ingredients’ natural moisture

• Cook mushrooms, tomatoes, zucchini, or onions first – they release water and won’t stick.

• Add a splash of water or broth if they start to stick, then continue cooking.

6. Re?think deep?frying

• Oven?fry with a light spritz of oil and high heat.

• For breaded items, use egg whites or buttermilk to help coating stick, then bake.

7. Measure, don’t pour

• One tablespoon of oil is often enough for a whole stir?fry. Use actual measuring spoons.

8. Make oil?free versions of favorites

• Salad dressing: blend avocado, tahini, or soaked cashews with vinegar and spices.

• Roasted veggies: toss with balsamic vinegar and garlic powder instead of oil.

Example swaps:

By Jamuna Rangachari