Always steam your vegetables first, before cooking them or adding them into gravies.

Cook on a low to medium flame, never on a high flame.

Heat the utensil first, and then add the spices one at a time. Once a spice releases its aroma, add the next, and so on. Don't allow the spices to burn. They should be roasted lightly and cooked just right. This art requires a little practice. Once you get the hang of this technique, cooking without oil becomes very easy.

When cooking onions or garlic, you could steam them first, or cook them on a low flame to sautee or brown them. Add salt to the onion or garlic to cook (brown) faster.

Dals, lentils and pulses can be easily cooked in the pressure cooker. Then you can add steamed vegetables/ spices, onion, garlic (without oil) for flavour.

Add low-fat milk to gravies, soups, curries or baked dishes.

Use low-fat curds for gravies.

Seeds, nuts and coconut milk can be used sparingly to enhance food flavour.

Baked dishes can also be made by steaming the vegetables and then adding milk, salt, pepper and other spices in a baking dish and putting it in the oven until ready to serve.