It’s recommended we consume a mere 4 teaspoons of cooking oil per day to stay healthy and in-shape. But, cooking with oil is something the majority of us do every single day and it’s likely we consume much more oil than the recommended amount without even realizing.

It’s no secret that oil is a form of fat but, because most oils we cook with aren’t solid, many people just splash in as much as they like without taking note of the actual fat content they’re including in their home-cooked dishes. A diet high in oil can have serious health consequences so, if you’re not careful with how much oil you cook with and consume, you could be on the road to obesity and may even develop severe conditions like cancer and heart disease.

So, if you think you might be using a little too much oil in your cooking, it’s high time you tried some alternative methods. There are plenty of easy ways to cook with far less oil and still achieve the same delicious tasting dishes you’re used to.

Here’s some ideas you can get started with.

Roasting

Whilst roasting is perhaps just as common as frying, most people still choose to include oil in their roasting dish. In fact, you don’t need any oil at all when roasting foods such as potatoes and vegetables which means, if you’re adding oil, you’re simply adding it out of habit instead of necessity.

It may take a little longer for your ingredients to become crispy and brown if you roast them without oil but, for the sake of your health, it’s definitely worth it! To ensure you still get maximum flavor, season your ingredients with herbs and spices and, instead of oil, use a light vegetable or meat stock.

Air frying

A concept you’ve likely never experienced if you’ve not heard of an ‘Air Fryer’, air frying your food is a brilliant alternative to traditional frying as you’re able to enjoy all the fried foods you’d usually eat with up to a huge 75% less oil!

Air frying works by utilizing ‘rapid air technology’ in which a mere tablespoon of oil is added and air up to 200°C is circulated around the food. The food is then ‘fried’ in this air by using just a single tablespoon of oil, yet still, produces food that’s perfectly crisp and tasty just like traditional oil-infused fried foods.

But, to begin air frying your food and reaping the health benefits, you’ll need an air fryer. Here are some of the best air fryers available today for you to get inspired with.

Baking

Whilst it’s still important to treat yourself now and again, if you’re a regular baker of cakes and other sweet treats, reducing the amount of fat and oil you use can only be a good thing.

Instead of the traditional fats used in baking like butter and oil, try using fruit purees like mashed banana or apple sauce instead. Whilst they may not result in the exact same taste as before, you’ll still be getting a delicious baked product without the unnecessary fat content.

But if you’re baking a cake for a special occasion and simply can’t bear to deviate too much from your usual recipe, try using nut butter as opposed to traditional butter for a slightly healthier bake.

Use oil-free condiments

Today’s condiments, especially salad dressings, are often full of hidden sugars and fats most of us don’t even realize are there. But the best way to avoid this problem is to simply make them yourself!

Salad dressings are super easy to make at home and still taste great without the addition of oil. Simply place an assortment of your chosen herbs and spices with vinegar into a blender, whizz it all up, and you have your very own custom-made dressing! If you want to add more sweetness, a little fruit juice is a great way to do this whilst still avoiding oil.

For a creamier alternative, you can add nut butter or even natural yogurt to your mixture. The beauty of making your very own condiments is you can add virtually anything to them so, if your first attempt doesn’t taste great, simply experiment with different herbs or vinegar until you create something you love.

Whilst we don’t have to avoid oil altogether in our diets, cutting down is definitely a good idea if you think you’re consuming too much. The above methods are all simple ways of doing this without compromising any of the taste and texture of the foods you enjoy!

Jenny Wallis started making smoothies for her family back in 2007. After seeing the health benefits through the years she has now become an advocate of the nutritional value of smoothies. She enjoys sharing her insights online.