monicapink
02-16-03, 08:27 PM
THE GOOD FATS *
OLIVE OIL:
BENEFITS: Contains omega-6 fatty acids and 30 - 40 antioxidants. When substituted for butter or other oils, can help protect heart health and may reduce risk of cancer. USES: Drizzle lightly on bread instead of butter. Saute vegetables in olive oil and garlic for flavor. Cut fresh potatoes into fries, toss in a dash of oil and roast in the oven at 400 degreees for healthy French fries.
CANOLA OIL:
BENEFITS: Contain omega-3 fatty acids, which help reduce blood pressure, "bad" LDL cholesterol and trigylcerides. USES: Use in cooking whenever you don't want the stronger flavor of olive oil. Toss with root vegetables, then roast in the oven. Mix a dash of canola with lemon juice and salt and pepper, and toss in a salad of apples, fennel, and greens. Use instead of margarine or shortening to grease cookware.
FISH: SALMON, TUNA, TROUT, STRIPES BASS, MACKEREL, HERRING, SARDINES -- BENEFITS: Contains omega-3 fatty acids, which lower blood pressure and cholesterol, reducing the risk of heart disease and stroke. USES: Baste a fillet of salmon with a teaspoon of olive oil, toss on some sprigs of rosemary or thyme, salt and pepper, then slow roast for 17 minutes at 250 degrees. Make a light tuna salad with a bit of olive oil or canola oil instead of mayonnaise. Brush a fillet of trout with olive oil and lemon, then coat with seasoned breadcrumbs and bake for Mediterranean style taste.
NUTS: ALMONDS, WALNUTS, PECANS, PEANUTS -- BENEFITS: Contain monounsaturated fats that when substituted for other fatty foods, can lower "bad" LDL cholesterol, reduce the risk of heart disease, and perhaps also lower the risk of diabetes. USES: Eat raw, as a healthy snack, instead of chips or crackers. Pulverize into crumbs and use to bread a trout fillet, then saute lightly in canola oil. AVOID NUTS ROASTED WITH OIL AND SALT.
FLAX SEEDS OR HEMP SEEDS: BENEFITS: Rich in the omega-3 fatty acid called alpha-linolenic acid that helps control inflammation and blood pressure, as well as other body functions. USES: Flax seeds spoil easily, so buy them fresh and keep them in the fridge. Toss into salads, soups, stews, or casseroles.
* Information taken from WebMD
I will be putting two recipes in the Recipe Forum: [list=1]
Stir Fried Vegetables and Tofu -- MAIN DISH FORUM
Cranberry Coffeecake -- BREAKFAST FORUM
[/list=1]
OLIVE OIL:
BENEFITS: Contains omega-6 fatty acids and 30 - 40 antioxidants. When substituted for butter or other oils, can help protect heart health and may reduce risk of cancer. USES: Drizzle lightly on bread instead of butter. Saute vegetables in olive oil and garlic for flavor. Cut fresh potatoes into fries, toss in a dash of oil and roast in the oven at 400 degreees for healthy French fries.
CANOLA OIL:
BENEFITS: Contain omega-3 fatty acids, which help reduce blood pressure, "bad" LDL cholesterol and trigylcerides. USES: Use in cooking whenever you don't want the stronger flavor of olive oil. Toss with root vegetables, then roast in the oven. Mix a dash of canola with lemon juice and salt and pepper, and toss in a salad of apples, fennel, and greens. Use instead of margarine or shortening to grease cookware.
FISH: SALMON, TUNA, TROUT, STRIPES BASS, MACKEREL, HERRING, SARDINES -- BENEFITS: Contains omega-3 fatty acids, which lower blood pressure and cholesterol, reducing the risk of heart disease and stroke. USES: Baste a fillet of salmon with a teaspoon of olive oil, toss on some sprigs of rosemary or thyme, salt and pepper, then slow roast for 17 minutes at 250 degrees. Make a light tuna salad with a bit of olive oil or canola oil instead of mayonnaise. Brush a fillet of trout with olive oil and lemon, then coat with seasoned breadcrumbs and bake for Mediterranean style taste.
NUTS: ALMONDS, WALNUTS, PECANS, PEANUTS -- BENEFITS: Contain monounsaturated fats that when substituted for other fatty foods, can lower "bad" LDL cholesterol, reduce the risk of heart disease, and perhaps also lower the risk of diabetes. USES: Eat raw, as a healthy snack, instead of chips or crackers. Pulverize into crumbs and use to bread a trout fillet, then saute lightly in canola oil. AVOID NUTS ROASTED WITH OIL AND SALT.
FLAX SEEDS OR HEMP SEEDS: BENEFITS: Rich in the omega-3 fatty acid called alpha-linolenic acid that helps control inflammation and blood pressure, as well as other body functions. USES: Flax seeds spoil easily, so buy them fresh and keep them in the fridge. Toss into salads, soups, stews, or casseroles.
* Information taken from WebMD
I will be putting two recipes in the Recipe Forum: [list=1]
Stir Fried Vegetables and Tofu -- MAIN DISH FORUM
Cranberry Coffeecake -- BREAKFAST FORUM
[/list=1]