How to sauté without oil (how to stir-fry without oil)

vegetable salad

written by Nina Shantel, blog:, published November 15, 2022

In the one-minute video below, I demonstrate how to stir-fry vegetables without oil (yes, you can sauté, cook, bake and broil food without oil). Oils are highly concentrated, processed foods that cause inflammation, weight gain and can trigger Type-2 diabetes, heart disease and high blood pressure.

Cooking time takes a little bit longer without adding oil, but my food is no longer oily, there’s no grease to clean up, and my food tastes fresher and brighter (I can also eat a lot more).

There are a couple of techniques you can use to sauté vegetables, one is the dry cooking method, which just takes a little more attention because you’re going to have to stir the vegetables more frequently and watch them to make sure they don’t burn.

I prefer to use a liquid so I don’t burn my veggies; the liquid options that are best are: vegetable stock, water or wine. All above methods taste the same, but if you cook with wine, your house will smell absolutely delicious, so if you have guests over you may want to use the wine to sauté, which will make their mouths’ water. If you’re concerned about consuming alcohol, not to worry because you’ll be cooking out the alcohol.

Heat a stainless steel pan to medium-high heat until the pan is warm to the touch (don’t touch the pan though!). Add vegetables, distributing them evenly. Add 3 to 4 tablespoons of liquid of choice (water, wine or vegetable stock) to the vegetables in the pan. If the water completely evaporates and the vegetables are not cooked enough, add one or more tablespoons of liquid at a time to cook it thoroughly.

Click the red play button below to watch this short demonstration.

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

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