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Stop Heating Oil. Try the Water Saute Method, Instead!

Stop Heating Oil. Try the Water Saute Method, Instead!

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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Alisa Rutherford-Fortunati

Gentle World is a vegan intentional community and non-profit organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. For more information about vegan food and other aspects of a vegan lifestyle, visit the Gentle World website and subscribe to our monthly newsletter.


+ add your own
2:47PM PDT on Jul 20, 2014

Sounds interesting...

10:56AM PDT on May 15, 2014

sometimes knowing how to use an ingredient will help your immune system.

6:26AM PDT on May 12, 2014

Simple but wise. Thank you.

3:27AM PDT on May 6, 2014

Life little wisdom for a difference

12:50AM PDT on May 4, 2014

I steam a lot, but the food is fairly bland. Fried foods do taste better. Food cooked in water seems to need more added to it for flavour.

2:39AM PDT on May 3, 2014

Thank you.

9:12PM PDT on May 2, 2014

I have to try this. I usually use olive oil but this sounds much healthier! :)

10:57AM PDT on May 1, 2014

Sounds great, thank you!

8:58PM PDT on Apr 29, 2014

Thank you!

1:08PM PDT on Apr 29, 2014


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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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