How to Cook Simple, Healthy Meals Without Seed Oils
How to Cook Simple, Healthy Meals Without Seed Oils
TL;DR
Cooking without seed oils is easy. Use butter or coconut oil for everything. Protein + carb + vegetable. Season with salt. That's it. Master 5 basic techniques: pan-fry, roast, boil, steam, bake. Repeat daily. Simple beats complicated.
You think cooking is hard.
Complicated recipes. Special ingredients. Perfect technique.
You order takeout. Eat restaurant food. Buy frozen meals.
All contain seed oils. All destroy your metabolism.
You need to cook. It's simpler than you think.
Cooking is like driving. Complicated at first. Then automatic. You don't think. You just do.
The Only Cooking Fat You Need
Butter.
That's it. Everything can be cooked in butter.
Also fine:
- Coconut oil (neutral or refined if you don't like coconut flavor)
- Ghee (clarified butter, higher smoke point)
- Animal fats (bacon fat, duck fat, tallow if you save them)
Never use:
- Vegetable oil
- Canola oil
- Soybean oil
- Sunflower oil
- Safflower oil
- Corn oil
- Any seed oil
5 Basic Cooking Methods
1. Pan-frying
- Heat butter in pan
- Add food
- Cook until done
- Salt to taste
Works for: Eggs, meat, hash browns, vegetables
2. Roasting
- Put food on baking sheet
- Add butter or coat with melted coconut oil
- Salt
- Bake at 375-425°F until done
Works for: Chicken, beef, pork, vegetables, potatoes
3. Boiling
- Put water in pot
- Bring to boil
- Add food
- Cook until tender
- Drain, add butter and salt
Works for: Potatoes, rice, pasta, vegetables
4. Steaming
- Boil water in pot
- Place steamer basket over water
- Add vegetables
- Cover, steam until tender
- Add butter and salt
Works for: Vegetables (broccoli, carrots, green beans)
5. Baking
- Mix ingredients (no seed oil—use butter)
- Put in baking dish
- Bake until done
Works for: Homemade bread, pancakes, muffins, cookies
Master these five. You can cook anything.
Simple Meal Formula
Every meal:
- Protein (meat, eggs, fish)
- Carb (potato, rice, fruit)
- Vegetable (optional)
- Butter
- Salt
Example 1:
- Pan-fry ground beef in butter with salt
- Boil white rice
- Steam broccoli, add butter
- Eat fruit on the side
Example 2:
- Roast chicken thighs (coat with butter, salt, bake 400°F for 35 minutes)
- Bake potato (coat with butter, salt, bake alongside chicken)
- Raw carrot sticks
Example 3:
- Pan-fry eggs in butter
- Pan-fry hash browns in butter
- Orange juice
This is it. Simple. Nutritious. No seed oils.
How to Cook Specific Foods
Meat (beef, pork, lamb, chicken):
- Pan-fry steaks/chops in butter (medium-high heat, 4-6 minutes per side)
- Roast whole chickens or cuts (400°F, 20-40 minutes depending on size)
- Ground meat: brown in butter, add salt
Fish:
- Pan-fry in butter (medium heat, 3-4 minutes per side)
- Bake (coat with butter, 375°F for 15-20 minutes)
Eggs:
- Scrambled: crack in bowl, scramble with fork, pour in buttered pan, stir
- Fried: crack into buttered pan, cook to desired doneness
- Boiled: place in water, boil 6-12 minutes depending on desired doneness
Potatoes:
- Hash browns: grate potato, squeeze out water, fry in butter until crispy
- Baked: coat with butter, bake 400°F for 60 minutes
- Boiled: cut into chunks, boil until tender (15-20 minutes), add butter
Rice:
- Rinse rice
- Add to pot with 2 cups water per 1 cup rice
- Bring to boil, reduce to simmer, cover
- Cook 15-18 minutes
- Add butter and salt
Vegetables:
- Steam or boil until tender
- Add butter and salt
- Or roast: coat with melted butter, roast 400°F for 20-30 minutes
Seasoning
Salt is all you need.
Seriously. Salt makes everything taste good.
Also good:
- Black pepper
- Garlic powder
- Onion powder
- Dried herbs (oregano, basil, thyme)
Don't overthink seasoning. Salt first. Add others if you want.
Meal Prep Strategy
Don't meal prep.
Just cook fresh each time. It takes 20-30 minutes. Less time than driving to restaurant.
If you must prep:
- Cook large batch of rice (stores 5 days)
- Roast whole chicken (eat over 2-3 days)
- Hard-boil eggs (snacks for week)
But honestly: Fresh cooking is faster and tastes better than reheating.
Kitchen Equipment
Minimum needed:
- 1 large skillet (cast iron or stainless steel)
- 1 large pot
- 1 baking sheet
- Spatula
- Knife
- Cutting board
That's it. Don't buy fancy equipment.
Common Mistakes
Using too little fat: Food sticks. Tastes dry. Use more butter. It's not unhealthy. It's essential.
Overcooking: Meat gets dry. Vegetables get mushy. Use timer. Check doneness.
Not salting enough: Food tastes bland. Salt until it tastes good. Your body needs salt.
Making it complicated: Simple food is better. Meat, potato, vegetable. Repeat. Don't need fancy recipes.
What About Recipes
You don't need them.
Follow the formula: protein + carb + vegetable + butter + salt.
Change the protein. Change the carb. Change the vegetable.
Infinite combinations. All simple. All work.
If you want recipes: Search "butter-based [food name]" or "[food name] no seed oil". Or use old cookbooks (pre-1980s). They used butter.
FAQ
Q: Can I use olive oil? A: Extra virgin olive oil is fine for cold use (salads). Don't heat it. Butter is better for cooking.
Q: What if I don't like coconut flavor? A: Buy refined coconut oil. No coconut flavor. Or just use butter for everything.
Q: How do I cook without food sticking? A: Use enough butter. Medium heat (not too high). Let food develop crust before flipping. Cast iron or stainless steel pans work best.
Q: Can I bake without seed oil? A: Yes. Replace vegetable oil with melted butter or coconut oil 1:1 in any recipe. Works perfectly.
This isn't medical advice. Just practical cooking instruction.