Oils are one of the most calorie dense foods on the planet. Eating fried foods can cause high blood pressure, high cholesterol, and diabetes by adding fat and empty calories, while losing water in the foods. Kids can roast, sauté, and dress salads without oil. The secret to roasting without oil is adding a flavorful liquid, like a veggie broth to the cooking process and using a higher heat for small veggie pieces and a lower heat for larger pieces. For a salad dressing, kids can add lemon or vinegar, spices or herbs, a fruit, and a choice of avocado, nuts, or seeds to the blender and blend until smooth.
Instead of frying with oil, kids can sauté with broth, coconut water, or the juice from a can of organic tomatoes. Heat the pan until very hot, add organic chopped onions, minced organic garlic, and cook until they began to color slightly. Then splash some flavorful liquid into the pan, stirring to deglaze the pan and loosen the onions and garlic, scraping up the browned bits on the bottom. Reduce the heat to low and continue with the rest of the recipe. Kids can try different liquids to infuse their dishes with distinct flavors and character.