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Stop Heating Oil. Try the Water Sauté Method!

Stop Heating Oil. Try the Water Sauté Method! post image

You’ve probably heard that heating oils can result in the “production of oxidized compounds and free radicals detrimental to your health.” But there’s a simple healthy way to cut out oil whenever you’re stir frying veggies or sautéing greens, and it’s called the water sauté method.

Instead of using oil to sauté or stir-fry your veggies, try using water or a vegetable broth:

1. Put a skillet/pan with a small amount of water or vegetable broth (say 4-6 Tbsp.) on the stove on medium to medium/high heat.

2. Let the pan heat for a short while until the water starts to steam.

3. Throw in diced onions or any other vegetables you prefer to begin your sauté with. Cover with a lid or leave the lid off and stir frequently.

4. Add water as needed to keep the veggies from sticking.

5. Continue adding vegetables to your sauté in the order you normally would until the dish is complete.

It’s as simple as that. I haven’t used oil to sauté vegetables in years without a complaint.


1.  Heat vegetable broth in a pan. When it begins to steam, throw in your onions then follow with garlic. After this has cooked for a few minutes, throw in carrots (five minutes more), then green beans (five more) and finish with some broccoli tops. Broccoli and green beans can be added in with the carrots if you prefer them well done.

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{ 4 comments… add one }
  • Nydia Kastre May 6, 2019, 7:42 am

    Hi Gentle World,
    I enjoyed your post. It’s pretty exhausting to teach about the best oils to cook with. My daughter prefers to saute with water and I’m starting to do that more frequently. Planning to pass this message along and to enjoy our foods without worrying about it.
    Thank you,

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