To grease a pan without oil or butter, use baking spray with flour, a thin layer of shortening dusted with flour, parchment paper, or even just water or apple sauce for sautéing, with flour/cornstarch being the go-to powder for cakes to prevent sticking. For baking, a non-stick spray (often oil-based) is a quick alternative, but for a truly oil/butter-free method, coating with shortening and then flour is classic, or lining with parchment paper is effective.
Depending on what you are making, you could use margarine, olive oil, vegetable oil, lard, olive oil spread.
Use a little water or broth. You don't need oil to saute veggies. Any liquid will help to transfer heat from the pan to the food. Throw the veg into a hot pan, add a little liquid and toss it all together. In a few minutes your vegetables will be hot and tender.
What are the healthiest cooking oils?
The next time you're ready to cook, reach for the olive oil, butter, or parchment paper as a substitute for your can of cooking spray.
Because you need some sort of liquid agent, the stock or water are a fine substitute when using a non stick pan, as you don't have to worry about your food sticking to the pan. Just add a tablespoon or two of stock or water to your saute pan to add flavor and moisture for the veggies to cook in.
Nut or seed butter – adds moisture, fat, and can help crisp; ideal for quick breads, muffins, cookies, and granola. Mashed ripe banana – adds moisture and helps bind; ideal for quick breads, cakes, and even granola. Applesauce – adds moisture; ideal for cakes, quick breads, and muffins.
Sautéing Without Oil
Surprisingly, plain water makes an excellent sautéing liquid. It prevents foods from sticking to the pan, and still allows vegetables to brown and cook. For additional flavor try sautéing in: Soy sauce (Tamari)
Home Cooking Butter Alternatives
Cooking
Oil or Cooking Spray: Provides an even, light coating and is perfect for recipes with delicate batters, like sponge cakes.
Many cake recipe instructions will call for the baker to "grease and flour" the pan. Applying a very thin layer of flour after greasing creates a dry barrier between the batter and the grease, preventing it from melting directly into the batter and allowing it to effectively prevent the cake from sticking.
Use Butter or Lard
Butter and lard are great cooking spray alternatives. They're soft enough to spread into loaf pans and muffin tins with your fingers. You don't have to get your hands messy to use these products, either. Use a piece of parchment paper or paper towel to help grease.
Consider the following tips for cooking without oil:
Alternative Greasing Methods
If you don't have butter or cooking spray on hand, try these substitutes: Vegetable oil: Use a pastry brush or paper towel to spread oil evenly onto the pan. Coconut oil: Great for baked goods with complementary flavors. Olive oil: Works well for savory bakes or dishes like focaccia.
Consider swapping out applesauce, bananas and pumpkin purées for butter to lighten up baked goods recipes. Use cheeses, nut butters and hummus for some baked goods and spread recipes. You won't miss the butter (or flour) in this gluten-free and vegan Damp Lemon Almond Cake.
Once the pan is preheated, add oil or cold butter and allow the fat to heat up before adding food. “This 'hot pan, cold fat' method prevents food from sticking,” Staley says.
If you want to clean aluminum pans, simply boil water with a little vinegar and let it work its magic for a while. You could also bathe smaller utensils in a mixture of vinegar and water.
Do not add oil! Instead, stir the pasta immediately after submerging it into the boiling water, this will keep the strands from sticking to the bottom of the pot and each other and use a large enough pot. The addition of oil will only coat the pasta and the sauce will not stick to it properly.
You can use butter or shortening for this method. If you're using butter, you can just run it around the pan, bottom and sides, using the stick. If you're using shortening or a tub of butter, I like to use a paper towel to wipe it all over the pan.
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Whether you fill a reusable pump or opt for commercial sprays, choose olive oil or avocado oil. Olive oil is high in monounsaturated fats, which are linked to healthier cholesterol ratios.