No-Oil, No-Fat substitutes

These are tips from LeAnne Campbell Disla’s wonderful “Whole Plants Cookbook”. Worth investing in a copy.

Fats and Oils in main dishes or salads;
Use vegetable stock, water, or wine for sautéing or frying.
Bake instead of frying.
Try oil-free salad dressings with a base of vegetable stock, water, or vinegar.
When you eliminate added fat in cooking, you not only clean your arteries; you will find it easier to clean your dishes as well.

Fats and oils used in baking cakes, cookies, and sweet breads;
Prune paste is one of the best substitutes. It does not change the taste of the dish as much as other substitutions.
Puree 1 cup of pitted prunes in a food processor with ½ cup of water. Substitute 1/3 the amount of prune paste for the amount of oil called for in the recipe (i.e., use 1/3 cup of prune paste to replace 1 cup of oil).
Pureed bananas also work well in some recipes, but they do not hold moisture as successfully as the prune paste, and they distort the flavor.


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