Learn 9 tips to use less oil in cooking

Many people are now reducing the use of oil in cooking to maintain good health. Because excess oil not only increases weight, but also increases the risk of high blood pressure, cholesterol and heart disease. Therefore, using less oil in cooking while maintaining the taste has become part of modern health awareness. Cooking with less oil does not mean tasteless food. On the contrary, if you cook with the right technique, it is possible to maintain taste, nutrition and health - everything with less oil. Know some simple and effective techniques, which if followed, can easily reduce the use of oil in cooking.

1. Use non-stick cookware.
Non-stick frying pans or woks allow you to easily fry or roast food using very little oil. This reduces the chance of food burning and allows for delicious cooking with little oil.

2. Brush or spray method:
Using a brush or spray to apply a small amount of oil to food rather than pouring it can help control the amount of oil used, especially when cooking with parathas, pithas, or grilled items.

3. The habit of roasting with water:
Sometimes, adding a little water while frying or roasting food, while stirring it slowly, still maintains the taste. It uses much less oil and also maintains the nutritional value.

4. Choose baking or grilling foods.
Bake or grill foods instead of frying them. This allows for delicious and healthy cooking without using oil. This is especially useful for snacks or light breakfasts.

5. Marinate ingredients well before cooking.
Marinating meat or vegetables with spices, lemon juice, yogurt, etc. beforehand helps them cook easily and enhances the flavor even with less oil.

6. Drain the oil after cooking.
If you are cooking fried food, drain the excess oil with a tissue or strainer after cooking. This will prevent unnecessary fat from entering the body.

7. Use less oil alternatives in cooking:
Using healthy oils like sesame, mustard or olive oil in small quantities is more nutritious. Alternatively, coconut milk or almond paste can be used instead of ghee or butter.

8. Use more vegetables in cooking.
Vegetables can usually be cooked by boiling or lightly steaming. This requires less oil. At the same time, they are healthy and helpful in digestion.

9. Plan your cooking
Extra oil is used more when the cooking preparation is not good. If you plan and prepare the ingredients in advance, it is easier to control the amount of oil.

References:
World Health Organization (WHO), Harvard Health Publishing, Indian Medical Association