Reducing oil in food | Golden tricks for healthy and low-fat cooking

Excessive consumption of oil in food can lead to problems such as weight gain, cardiovascular diseases, and other health problems. In Iranian cooking, there are various dishes that can be healthier by reducing the amount of oil in their preparation. In this article, we will examine effective methods for reducing oil in food and provide practical tips.

Suitable solutions to reduce oil in food

1. Use alternative cooking methods

• SteamingSteaming is one of the healthiest cooking methods that doesn't require the use of oil. For example, you can steam vegetables like broccoli, carrots, and squash and add aromatic spices to give them a delicious flavor.
• GrillingGrilling: Grilling meat and vegetables can be a good alternative to frying. This method removes excess fat from the food and makes for a healthier meal. For example, Shredded kebab And chicken kebabs are popular Iranian dishes that are prepared without the need for a lot of oil.
• Boiling: Boiling ingredients like eggs, chicken, and vegetables is a simple and healthy way to reduce oil consumption. For example, you can substitute boiled eggs for fried eggs.

2. Choosing the right containers

• Non-stick cookware: Using quality non-stick pans and pots reduces the need for oil. With these utensils, you can prepare dishes like vegetable coco and cutlets with minimal oil.
• Cast iron utensilsCast iron cookware distributes heat evenly and requires less oil. These cookware is suitable for cooking foods such as bread and meat dishes.

3. Using oil spray

Using an oil spray allows you to spread a small amount of oil evenly over the surface of the food or pan. This method is useful for stir-frying vegetables and preparing foods like coco and cutlets.

4. Precooking food

You can boil or steam some foods before frying to reduce frying time and therefore absorb less oil. For example, boil potatoes briefly before frying.

5. Using egg whites

To reduce oil absorption in foods like cutlets and coco, you can use egg whites instead of whole eggs. This not only reduces fat, but also helps to make the food crispy.

6. Adjusting the oil temperature

Before adding food to the oil, make sure the oil is at the right temperature. Hot oil will fry the food faster and absorb less oil. To check the temperature, you can drop a small piece of bread into the oil; if it bubbles and fry quickly, the oil is ready.

7. Use vinegar

Rubbing a small amount of vinegar on both sides of a coco or cutlet before frying can reduce oil absorption. This simple trick helps reduce the fat content of your food.

8. Choosing the right oils

For frying, use special frying oils that are less absorbent and more stable at high temperatures. These oils are less likely to penetrate the food and are healthier.

9. Drying food before frying

Before frying, blot excess moisture from food with paper towels. This will help the food absorb less oil and make it crispier.

10. Use oil-free cooking appliances

Using devices like air fryers or air fryers allows you to prepare fried foods with minimal oil. These devices circulate hot air, making the food crispy and delicious.

last word

By implementing these methods, you can reduce the amount of oil in your meals and help keep you and your family healthy. Paying attention to the small details in your cooking can have a big impact on your quality of life and health.

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