top of page

How to prep foods without added oils!

By changing how you prepare foods, you can eat more of them for the same amount of calories. WHAT? Listen, which foods are highest in calories? Foods high in fat, particularly processed fats. Oil is highly processed and very energy dense.

We can think of oil as an added fat in the same way we think of refined sugar as added sugar.

I am not saying we don’t need fat, I AM saying we do not need added fat. Fat in the form of nuts, olives, avocados are all fats that are whole foods, packaged with fibre, protein, and fat.

You will need vegetable broth (not low sodium unless you have high blood pressure ad have been told to reduce salt), cooking spray or an oil spritzer, parchment paper

For savoury recipes that call for melted butter, replace with veggie broth, check flavour and adjust spicing as necessary. Mushrooms are delicious sautéed in vegetable broth.

Mashed veggies - mash potatoes or other vegetables with veggie broth, really whip those suckers up with the broth and then add a splash of milk. We use unsweetened soy as it is nice a creamy. Sometime too Hubby will roast garlic and add it to the mashed potatoes. Little to no extra fat or calories but adds lots of flavour.

Toss veggies like peppers, onions, mushrooms, zucchini or brussel spouts (cut in half) in balsamic vinegar, and a bit of maple syrup (optional). Spread on a parchment paper and roast. If I am feeling fancy I will sprinkle some pumpkin seeds and dried cranberries on top.

To roast other vegetables (like root veggies), chop up and in bowl toss with any seasonings and spices, spread out on a pan lined with parchment and lightly sprayed with cooking spray. Lightly spray veggies again once on tray, roast.

Dessert - any baking you can replace half of the oil with pumpkin, banana, apple sauce or sweet potato.

Try some of these cooking techniques out and let me know how it goes!

Grilled vegetables
Grilling is great way to eliminate added fats all together!
45 views0 comments

Recent Posts

See All


bottom of page