You want to try not to overcook food and NO frying. Oil may be brushed on food after it cooks or brushed on the bottom of the pan to keep from sticking. You can broil, sauté, bake, George foreman, and air fry, but no frying in oil. Sautéing should be done in a small amount of water instead of oil and it will be healthier and just as delicious. Simple seasonings like sea salt, onion powder(granulated), garlic powder(granulated), Italian, and any seasoning you may like including cayenne pepper. Contrary to popular belief cayenne is a healer and not an irritant.