Are there any good alternatives to regular cooking oil, and Kosher salt?

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I have made decent progress in changing the actual items I eat on a regular basis but it’s the small things that add up.

1. I eat WAY too much salt, which is problematic for many reasons.

2. Cooking oil. Even when I’m eating chicken and broccoli and sweet potatoes etc… I still find myself using cooking oil. Mainly low level “olive” oil or canola oil I buy in bulk from Sams. I looked today on the jug I have and 1 Tbsp of Canola oil is 120 calories. When cooking for our family of 4 I would say I probably use 5-6 tbsp. That may not be much split between 4 of us but it seems unnecessary to me for that many calories. I know I could bake everything but it really comes out better being cooked in a pan.

Are there any good alternatives to regular cooking oil, and Kosher salt? And please don’t just say “don’t use them”.

Thanks.

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I use olive oil spray and that keeps my fats low.

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They make coconut oil spray as well

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Ok your name is awesome

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If we are gonna fry an egg or maybe cool some onions, tomatoes and garlic , or bell peppers we use coconut oil spray or Olive oil spray to grease the pan. For chicken thighs , lean turkey or 93% lean beef we don’t grease the pan at all since the fat that is in the meat is enough. Same with chicken breast (skinless). Cooking it on low to medium is what keeps it from burning. We steam other veggies , and sweet potatoes.

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