Healthy Sauté is a cooking method that allows you to have the flavor of sautéed vegetables without using heated oils. Studies have found that exposing oils to high heat can result in the production of oxidized compounds and free radicals detrimental to your health. That's why we add oil to our recipes after cooking is complete, which not only maintains the health-promoting nutrients in the oil, but actually produces a much richer flavor.
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.
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