7 simple and foolproof tricks to help you cook with less oil while keeping all the flavor intact

Oil, even good quality oil such as EVO (extra virgin olive oil), is high in fat and high in calories: about 9 kcal per gram. A single spoonful provides more than 100 kcal. Reducing its use helps to:

• Control daily caloric intake
• Reduce bad cholesterol (LDL) if fried foods and refined oils are avoided
• Prevent cardiovascular and metabolic problems
• Follow a more balanced diet, especially if you are overweight or have a low-calorie diet

The first step in reducing oil is to rely on efficient cooking tools. The new generation of nonstick pans, made of ceramic or titanium, allow you to cook food without it sticking, even with very little seasoning or a simple brush of oil.

Steaming preserves the nutritional properties of foods and requires no fat. It is perfect for vegetables, fish, rice and even vegetarian balls (like falafels).

The oven, on the other hand, allows even browning with very little oil-just a light seasoning before cooking or a splash of oil halfway through cooking is all that is needed for crispiness.

When reducing oil, it is important to increase the flavor component to avoid bland dishes. Spices and fresh herbs can work wonders.

Some winning combinations:

• Rosemary and sage for potatoes and white meat
• Turmeric, ginger and coriander for vegetables and legumes
• Oregano, basil and thyme for Mediterranean dishes
• Smoked paprika to give "grilled effect"

Marinades with liquid ingredients (vinegar, lemon juice, soy sauce, yogurt, wine) allow you to soften meats, fish, and tofu by adding flavor without using oil in cooking.

Example of a light marinade:

• Lemon juice
• Crushed garlic
• Herbs
• One teaspoon of mustard
• One tablespoon of water or yogurt

Instead of pouring raw oil on salads or vegetables, try light, creamy sauces made from plant-based ingredients. In addition to reducing fat, they add flavor and color.

Some ideas:

• Yogurt sauce with herbs and lemon
• Light hummus made from chickpeas or lentils
• Oil-free guacamole

A chef's trick is to replace some of the oil with broth (vegetable, meat or dashi) or flavored water (with onion, garlic, celery, bay leaf).

When cooking vegetables, risottos, or light stir-fries, you can:

• Start with a hot pan
• Add a little onion or garlic
• Pour in 1-2 tablespoons of hot stock at a time
• Allow to evaporate and repeat until cooked.

The air fryer is one of the most beloved appliances of recent years: it allows for a crispness similar to traditional frying, but with up to 90 percent less oil.