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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Christine Jones
Christine J2 years ago

Very timely as I'm planning a stirfry tonight so may test it out.

Janice Thompson
Janice T3 years ago

Sounds interesting...

Ramhit Oumar
Oumar R3 years ago

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

Linda Wallace
Linda W3 years ago

Simple but wise. Thank you.

Fi T.
Past Member 3 years ago

Life little wisdom for a difference

june t.
reft h3 years ago

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.

Oleg Kobetz
Oleg K3 years ago

Thank you.

Kristi O.
Kristi O3 years ago

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

Christina C.
Christina C3 years ago

Sounds great, thank you!

Anne K.
Anne K3 years ago

Thank you!