Use less Oil

Oil in salad, oil in deep-fried food, all oil and fat are dangerous? Can we eat any? How much is too much? How do we use less oil cooking? Using less oil and consuming less oil is what this post is all about.

Types of fats and Oil in our food

Animal fat such as lard.

Animal oil, this is the oil that is released from the meat or poultry when we are roasting or cooking it.

Plant oils such as olive oil, coconut oil and palm oil have one thing in common. They are all extracted from some type of plant. These type of oils are healthier than the one from animals and poultry.

Deep fried food.

How oil affects our health

Oil is very high in calories. Most diseases in the body are traced to fat and oil accumulated in the body. Fats and oil in our food makes it about 7 – 8 times harder to digest compare to boiled food. Excess Oil does not digest in the body. Oil is gradually layered and stored in the blood arteries as plaque. This could lead to lifestyle diseases like stroke, heart attack, diabetes, obesity and cancer.

How to reduce oil intake

Avoid deep frying. Instead of deep frying, grill, boil or bake the food. Oven fries are a better option to deep-fried fries.

Use of oil spray. Oil is used as a base for many meals. Instead of pouring oil use oil spray in lining the pot. By doing this, less oil will be used. Also, oil can be sprayed on salads. Dressings can be made without oil at all.

Using fruit to line our baking pans. Apples and pine apples are especially good in lining baking pans.

Bake cakes without butter or oil. Instead of butter, finely grated fruits and vegetables can be added to our cake mix

Defat meat before adding it into meals.

Fry without oil. Chicken and oily fish can be fried with completely no oil (only in saladmaster)

Healthy Less oil meals

Fries – If you are going to buy frozen fries, buy oven fries. Your potatoes are better boiled or baked than fried.

Eggs – Boil your eggs. Pouch your eggs or shallow fry them with very little oil.

Chicken – Never fry your chicken in oil, chicken has more than enough oil in it already. You can boil it, grill it or BBQ it. You can also fry chicken without using any oil at all.

Fish – Never Fry your oily fish in oil. Fish like mackerel and salmon have enough oil in them to fry without adding more oil to them.

Jollof rice – Normally to start cooking Jollof rice, a lot of oil is the first thing that goes into the pot with some onions. Reduce that oil to between 2 tablespoons – 1/2 cup depending on the quantity of Jollof rice you are cooking

Stir fry – A stir-fry does not have to be drenched in oil. Use 1 or 2 table spoons of oil. Fry diced chicken till brown. Add grated onions. Add vegetables and stir-fry. Add boiled and strained of any of the following: rice noodles, pasta, rice or spaghetti (use any one you prefer)

Tomato Stew – fry chicken without oil, when brown add chopped onions, mix and fry for 3 minutes. Then add blended tomato, scotch bonnet, bell peppers, spices and onions. Boil for 15 minutes.

Cake – Instead of butter in your cake-mix, add finely grated carrots, Apple, lemon rind, cucumber and celery. Line the baking pan with thin slices of apple or thin slices of pineapple instead of butter.

Egusi soup – Egusi is melon seed. It has lots of oil in it and is high in calories. To cook it, boil some blended tomato mix for 15 minutes. Add defatted meat and fish. Add egusi paste. Cook for 20 minutes. Add chopped dark green vegetables and simmer.

Cooking without oil is only possible in a cookware called saladmaster. To get one, please leave a comment below and I will get back to you within 24 hours.

The healthy Oil

Oil extracted from plants are more healthy than the oil got animals. Palm oil in its natural state is the best oil to cook with. Next in line is olive oil and coconut oil. 


Reducing your intake of oil will reduce the number of calories you consume and will make a healthier you. I would like to know what you feel about oil in food. Are you trying to cut down on oil intake? Was this post helpful?

Leave a comment below and let me know

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