The healthiest way to sauté vegetables (without using oil)

Lately I’ve been learning a lot about how to cook the healthy way, and I don’t just mean using healthy, organic ingredients in the kitchen! I’m talking about cooking techniques that are used to gain the highest form of nourishment possible.

I was excited to have discovered the “healthy sauté” method—a method that completely eliminates the need to prep with cooking oils. Needless to say, your veggies preserve much more of their wholesome quality this way.

It’s far too common for oils (including EVOO) to be burned during the cooking process, which can lead to toxicity and potentially harmful effects, including free radical generation. So why compromise the quality of your veggies (and thus health) when you can gain more with less? 

My advice: forget those fancy cooking oils and reach for the stock instead. Oftentimes, simple proves best. With all the moisture that is already contained in some of these vegetables, not a lot more is needed to improve them.

Moisture-rich vegetables such as cauliflower and asparagus are best prepared a la “healthy sauté” mode, since using any other technique (i.e. boiling or steaming) can compromise nutritional value and taste. And that’s, well, No bueno – especially if you are trying to gain all of those nutritional benefits! In the end, what you cook matters just as much as how you cook. It just makes sense, doesn’t it?

With that in mind, I decided to prepare a bushel of asparagus without introducing any oils to my stainless steel pan. However, since I do love a hint of extra virgin olive oil, I added it in at the end—Mediterranean style.

Check out my Healthy Sautéed Asparagus Recipe:

Ingredient List √

  • 1 Bushel of Asparagus
  • 1 cup of chicken or vegetable stock (according to preference)
  • 1 Handful of Organic Cherry tomatoes
  • 1-2 tsp  lemon pepper seasoning
  • 1-2 tsp Extra Virgin Olive Oil (organic)
  • 1/2 lemon
  • Salt and Pepper
  • Organic Chicken Breast (optional)

Instructions √

First, heat a stainless steel pan on medium-high fire.

Then, add in chicken or vegetable stock, bringing the broth to a boil.

Once the broth is boiling, place the asparagus into the pan for a healthy saute.

Let it cook for 5-10 minutes and check the consistency (asparagus should be soft, but not mushy). Add in the cherry tomatoes for a few minutes, or towards the end of cooking the asparagus.

Once ready, remove the veggies from the pan. Squeeze lemon juice and spread extra virgin olive oil over the vegetables; and season with salt and pepper.

This dish is well on its own, but I decided to use the asparagus/cherry tomatoes as garnish over a 3oz organic chicken breast (as seen on the picture). I grilled the chicken breast and prepped it with lemon pepper seasoning. Then, I threw the veggies on top. And Voila!

Enjoy! And don’t forget to post your lovely dish on #modernholisticlife instagram.


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