Why In The World Would I Want To Water Saute?
With all the oils and fats to choose from why would I water saute? This could be a very detailed and possibly delicate subject, but the reason I water saute is because I want my fat to come from real whole foods whenever possible.
Using an oil or fat to saute imparts calories and fat that I would rather have come from a good cheese, or sour cream. By leaving out fat when it does not matter, I can have more of what I love, real cheese, real cream, real mayo without all the extra fat and calories.
Health Implications Of Added Fat
This post is not to try and teach about health, but rather about how to saute with a liquid instead of a fat… But I am going to touch on my feelings about the healthiness of adding fat in the form of an oil to my foods… I am not going to tell you that I never use it, only that when I can I leave it out.
Several years back I learned of a Diabetic specialist who during his years of working with diabetic patients began to notice that when his patients ate less fat their glucose numbers were lower… The doctor is Neil Barnard, in his education videos he explained that when we eat too much fat it gums up our cells and prevent the blood sugars from getting in, causing circulating blood sugars to escalate. I feel that his understanding is correct, it makes perfect sense to me…
During that time we changed to a vegan diet, no animal products, and no added fat, we lasted for 5 months, not long but it seemed like forever, I made almost everything we ate from scratch, only a few times did we eat something I did not cook, it was so much work that when I slacked off I got hungry and fell off the vegan wagon.
I lost 40 pounds, eating tons of carbohydrates,,, when you eat only plant foods and don’t add oils and fats to foods you can eat much more.
Water sauteing became second nature and a habit that I don’t want to give up.
What Does It Mean To Saute?
Saute comes from the french word, Sauter and it means “to jump”. When sauteing, the food is put in a hot pan with a little oil and is flipped or stirred quickly to keep the food moving or jumping so that it does not burn, thus Sauter or to Jump.
Why saute foods, it is used to quickly brown foods, and sauteing brings out the sugars in the food enhancing the flavors. Sauteing can also soften vegetables that are going to be used in other foods where you do not want them to be hard.
How I Water Saute
The title of this post is how to water saute, but any liquid will work, vegetable, or meat broths, wine or alcohol. For me, water is the cheapest and easiest so I usually do not use anything else, but you could. Of the liquids mentioned water would be the least likely to build up on the pan and cause sticking… The others have their virtues, in the way of added flavors, and that might be worth the stickiness to you.
When I talk of water sauteing I am talking about sauteing vegetables, I usually don’t water saute meats, but you could.
If you look at some of my recipes where I suggest that the vegetables be water sauteed, you might see that I use quite a lot of water… In those cases, it is not as much a saute as a boil… Never the less, you can saute with water…
Start With Chopped Vegetables
Put Them In A Hot Skillet
Heat a large skillet, add several tablespoons of water, when water is bubbly add the cut up vegetables, stir till brown or tender. If the water evaporates too soon, add a few tablespoons at a time, stirring to keep vegetables from burning.
If you don’t care about browning and just want to soften the vegetables you can use more water and you won’t need to stir as much, then you could walk away for awhile to do something else, just do not go far, the water will evaporate pretty quickly… When vegetables are as you want them, let the water in the skillet cook down till evaporated…
Use Water Sauteed Vegetables Anywhere You Would Normally Use Oil Sauteed Vegetables
To Water Sautee or Not To Water Saute
Of course not everyone needs to worry about added fats and oils, so anytime I suggest that you water saute vegetables in a recipe you can choose to use oil instead. How you cook is always your choice. Please let me know if you have anything to add or any ideas below in the comments section, I read them daily.