Cooking without oil is actually extremely simple. It comes down to three things; sautéing, baking and making salad dressing.
Simply sauté in a non-stick pan (Teflon free pan) – and use either water, vegetable broth or wine in place of oil. Use just enough liquid so the vegetables don’t stick to the pan. Add more liquid as needed. Mushrooms make their own liquid and can be dry sautéed.
Substitute applesauce for oil in the same amounts. For example, if the recipe calls for a half-cup of oil, use a half-cup of applesauce. It is most convenient if you buy the four or six-pack cups of applesauce. Each container is the equivalent of a half-cup and it stays fresh.
Don’t use oil. Here are some great oil-free salad dressing options