Hi, I'm Nicolle Kate

I share energy food recipes and build health coaching programs to balance weight, refresh mental clarity and generate vibrant energy for every body.

 4 Easy Ways to Cook Oil Free and 3 Important Reasons Why.

4 Easy Ways to Cook Oil Free and 3 Important Reasons Why.

Why cook oil free?

1. Oil is the most calorie-dense of all foods.

Oil is 100% pure fat. Two tablespoons of olive oil has 240 calories which is calorically equal to two pounds of green vegetables (broccoli, string beans, brussel sprouts or asparagus)

2. Oil is nutritionally devoid.

Oil comes from nutritious plants but when it’s processed into oil, all the nutrients, phytochemicals, fiber and antioxidants are diminished. We do need healthy fat in our diets so instead of consuming olive oil, coconut oil, avocado or sesame oil, instead eat olives, coconut meat, avocados, seeds, and nuts.

3. Oil is a highly processed food.

Since many brands use different procedures, you have to read labels. If you are going to buy oil, make sure to purchase raw and cold-pressed oils because they aren’t heated to high temperatures during the extraction process. This means they are able to preserve more of the nutrients, making it a higher quality option.

High oleic sunflower and safflower oil  is the new “healthy” oil of choice used in “healthi food” packaged chips, cookies, and crackers.  These oils were created becasue they have no flavor and contain no trans fats which is good BUT these oils are highly processed from hybrid plants that are not created with traditional methods, instead radiation and toxic chemicals are used to speed up the growing process. since they’re new on the market there has been no testing for the long term effects on humans. So for me moderation at best is key. 

When we cook at home we can control our oil consumption but restaurant food is always laden with oil - unless we remember to request steamed vegetables.


4 Easy Ways To Cook Oil Free.

1. Use vegetable broth or water to sauté veggies. It works perfectly and you wont miss the oil, ever!

2. Slow and Low. Bake on low oven temperature (300 drgrees for one hour will make your veggies crispy) and use parchment paper for non stick action.

3. Cookware that enables oil free cooking; air fryer, panini maker, pressure cooker, slow cooker. I personally don't own any of the aforementioned because I'm old school and just use a simple sautee pan or bake in the oven, but if you're into that, I hear they're superr time saving. 

4. Bake with oil replacers. Substitute oil with banana, apple sauce, sweet potato or black beans.

The goal isn’t to be 100% oil free. Try the 80/20 rule. Try being oil free 80% of the time and enjoy the yumminess of oil 20% of the time! Enjoy this oil-free hearty stuffed potato recipe below.


Oil Free Stuffed Sweet Potatoes

2 large sweet potatoes, scrubbed clean

1 onion
10 asparagus stalks, chopped on the bias into small pieces.
1 C broccolli, chopped in small pieces
1 large carrot, diced small
½ zuccnini, diced small
(mushrooms or any other veggies you like)
¼ C water

Cream Sauce
1 avocado
½ zucchini
⅓ cucumber, peeled
juice of ½ large lemon
Sprinkle garlic powder
Sprinkle dried coriander,
Pinch sea salt and black pepper
Season to taste

1. Preheat oven to 400 degrees.
2. Poke sweet potato with a fork a few times.
3. Place in oven about 45 minutes or until it’s soft.
4. Remove and let cool
5. In the meantime, chop onion in rings and then cut rings in half.
6. Heat skillet with 1-2 tablespoon of water until bubbly and steam/sautee onions on medium heat until softened with the lidon the pan. Occasionally lift lid and add more water, one tablespoon at a time, so onions stay moistened and don’t stick to the pan while they caramelizing. Then remove lid and sautee until browned.
7. In another skillet, add 2 tbs. water and steam/sautee other veggies. Same method as onions. 
8. For Sauce: In a blender add all ingredients and blend until smooth. Check for thickness and add more cucumber if it’s too thick and season to taste.


With a fork, pull the soft potatoe meat away from the skin and mash it a bit with the fork. Top with sauteed veggies and spoon on sauce. Serve while warm.

* Can substitute sweet potato with a white idaho potato. 

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