Oils are an integral part of many foods. While some have a reputation for being fatty and holding little to no benefits, several oils are quite healthy as well as delicious. These oils are a part of the foundation for a plethora of great foods and have proven themselves to be beneficial when consumed.
Peanut oil is a vegetable oil derived from the seeds of the peanut plant. Peanut oil creates a diverse range of flavors based on how it is processed. Its ambiguity has made it useful for frying, sautéing, and adding flavor to foods, primarily Asian-based cuisine.
Peanut oil encompasses quite a few benefits. This oil has large amounts of beneficial unsaturated fats, as well as antioxidant, vitamin E, and phytosterols. These nutrients promote heart health, low cholesterol, and improved triglyceride levels.
Black Seed Oil
Black seed oil has many benefits; one of which is adding flavor to some favorite types of food. It is processed using black cumin seeds from the black cumin plant. Black cumin seeds are popular for how aromatic they are alongside the bold flavor that they create. These qualities are equally prominent in black seed oil, which can be used in salads, beverages, and dishes in need of spicing like curry.
Black seed oil contains three very powerful natural chemicals: thymoquinone (TQ), thymohydroquinone (THQ), and thymol. TQ is an antioxidant with properties that discourage inflammation and cancer. THQ inhibit enzyme activity, treating conditions such as Alzheimer’s, Parkinson’s disease, and dementia. Thymol is a chemical that works as a pesticide, disinfectant, and virucide. All these chemicals come together in black seed oil, making it an especially powerful nutrient in foods.
Extra Virgin Olive Oil
Extra virgin olive oil is an oil derived from olives. Because it has not been processed with heat or chemicals, it retains its beneficial nutrients and flavors. Its taste is diverse, making it popular in salad dressings, sautéed dishes, and soups.
The antioxidants and healthy fats that extra virgin olive oil contain make it a very healthy oil, contributing to longer and healthier lifespans in the areas where it is prominent in the diets of locals. This is the result of the oil having high amounts of monounsaturated fats which promote heart health while also reducing inflammation, cholesterol, and blood pressure.
Oil can serve as an important part of any diet when it is used in moderation and when the correct ones are utilized. A variety of benefits ranging from a healthier heart to the avoidance of diseases can be reaped from these nutrient-filled oils that are just as delicious as they are healthy.
Check out these other great articles!
Eating healthy as a family starts with a plan involving nutritious ingredients, and one of the easiest ways to incorporate them is through meal prepping. Dishes like Chicken Cauliflower Fried Rice and Mini Apple Pie Empanadas, ideal for a weekday family dinner and dessert, involve using fresh produce to encourage nutritious eating habits.
Fulfill Your Family’s Nutrition Mission
(Family Features) Eating healthy as a family starts with a plan involving nutritious ingredients, and one of the easiest ways to incorporate them is through meal prepping. By organizing recipes and the ingredients you’ll need to make them ahead of time, you’re saving time in the kitchen and helping ensure your family members won’t go off-course.
Dishes like Chicken Cauliflower Fried Rice and Mini Apple Pie Empanadas, ideal for a weekday family dinner and dessert, involve using fresh produce to encourage nutritious eating habits. Plus, because the recipes take little time to assemble and cook, you’ll save yourself more precious moments to spend at the table with loved ones.
These recipes are part of the “Mission for Nutrition” by Produce for Kids, an effort to raise awareness on the importance of meal planning and preparation to achieve regular healthy family eating together. In addition, partners of the program will donate 800,000 meals to families in need through Feeding America.
To find more information and recipes, and to download a free e-book including meal-planning ideas, visit themissionfornutrition.com.
Mini Apple Pie Empanadas
Recipe courtesy of Produce for Kids
Tip: To make in air fryer: Heat air fryer to 375° F. Spray air fryer basket with nonstick cooking spray. Add sealed empanadas and cook 8 minutes, or until golden brown.
Chicken Cauliflower Fried Rice
Recipe courtesy of Produce for Kids
Produce for Kids
As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein from recipes like Chocolate Cherry and Banana Overnight Oats or Protein Waffles.
Fuel Your Morning with Protein-Packed Recipes
(Family Features) As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein.
U.S. Ski & Snowboard Team High-Performance Dietitian Allen Tran works with top athletes and recognizes the key role protein plays in their diets. Developed by Tran, these breakfast recipes can provide the nutrition necessary for journeying through your day with energy and verve. Protein Waffles include Rockin’ Protein Builder for an easy boost of protein. The 12-ounce shakes, which are low in carbs and sugar, are made with fresh milk and have 30 grams of high-quality protein to help build muscle without a chalky after-taste.
If you’re looking to make healthier choices or live an active lifestyle and are short on time, a premade recipe may allow for additional productivity. Recipes that can be made in advance – like the night before – may aid your goal to consume necessary nutrients without putting a rush on your morning routine.
Chocolate Cherry and Banana Overnight Oats are made with Shamrock Farms Chocolate Milk and are a source of protein, calcium and vitamin D. Plus, they can be made in advance, allowing you to grab a healthy, ready-made breakfast to take on the go. Adding milk to your diet helps serve as a source of energy while building and repairing muscles.
Find more tips and recipes to help enhance your nutrition at shamrockfarms.net.
Chocolate Cherry and Banana Overnight Oats
Yield: 2 jars
Yield: 8-10 waffles
Tip: To freeze for later consumption, cool waffles on wire racks. Freeze between layers of waxed paper in re-sealable plastic freezer bag. In toaster oven or microwave, heat waffles until heated through.SOURCE:
When it comes to nutritious eating, finding and creating tasty yet healthy recipes is key for many people. Consider these recipes to incorporate tart cherries into your daily routine to help with multiple areas related to health.
5 Recipes that Can Help Improve Your Health
(Family Features) When it comes to nutritious eating, finding and creating tasty yet healthy recipes is key for many people.
One delicious and nutritious ingredient to add to a variety of dishes: U.S.-grown Montmorency tart cherries, which are abundant in anthocyanins – a natural compound that contributes to the ruby-red color, distinctive sweet-tart taste and is also behind the potential health benefits.
Consider these five ways to incorporate Montmorency tart cherries into your daily routine to help with sleep, inflammation, exercise recovery, heart health and gut health. Find more information and recipes at ChooseCherries.com.
Cherry Marketing Institute
Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table. However, cooking at home with a lean protein you can feel good about serving is one way to serve up quick, good-for-you meals like this One Pan Fish Dish.
Eat Healthy with Seafood
(Family Features) Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table.
However, cooking at home with a lean protein you can feel good about serving, like seafood, is one way to serve up quick, good-for-you meals. In fact, one-third of people surveyed reported they increased their fish consumption at home in the past year, according to the Dietary Guidelines for Americans.
Research published in the “Journal of the American Medical Association” showed eating seafood 2-3 times per week can improve brain, eye, heart and prenatal health. Seafood also provides unique health benefits as one of the best sources for omega-3 fatty acids, which are healthy fats essential to human health and development.
As only one out of 10 Americans meets the Dietary Guidelines recommendation of two servings of seafood per week, National Seafood Month is a great time to incorporate more seafood into you and your family’s meals. Check out these tips from the Seafood Nutrition Partnership:
For recipes, ideas and inspiration for eating seafood at least two times per week, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
One Pan Fish Dish
Recipe courtesy of Michael-Ann Rowe on behalf of the Seafood Nutrition Partnership
Seafood Nutrition Partnership
Balancing a busy lifestyle with healthy food choices can certainly become a tall task, but making filling, nutritious meals a priority starts with planning and preparation.
Simple, Satisfying Weeknight Solutions
(Family Features) Hectic daytime schedules can often lead to even busier evenings, which makes putting dinner on the table in less than an hour a valuable time-saver for home chefs. Balancing a busy lifestyle with healthy food choices can certainly become a tall task, but making filling, nutritious meals a priority starts with planning and preparation.
One way to set the course toward more quality weeknight meals at home is planning in advance rather than making day-of decisions. Ensuring you have the correct ingredients on-hand can make meal prep a simpler process once it’s time to get started in the kitchen.
By focusing meals on recipes that incorporate easy-to-use, versatile ingredients like Filippo Berio vinegars, you can have flavorful main courses, sides and appetizers ready in under an hour. The vinegars are allergen free, cholesterol free, trans fat free and GMO free, making them an ideal addition to healthy menus.
For example, while waiting for a meal to bake, Green Bean, Asparagus and Goat Cheese Salad with Honey Dijon Vinaigrette can keep appetites at bay and help incorporate nutritious vegetables.
Follow your salad with a main dish like this Honey-Balsamic Glazed Salmon, which involves just a handful of ingredients and seasonings, leading to just 5 minutes of prep time and 20 minutes in the oven. Greek-Style Roasted Sweet Potato Salad makes for an ideal complementary side dish, enhanced with a red wine dressing made with Filippo Berio Red Wine Vinegar for a pleasantly sharp taste that’s a welcome addition to an array of recipes.
When a light yet filling meal is attainable in less time, you can focus on nutritious choices even on the busiest of evenings. Find more quick, simple recipe ideas at FilippoBerio.com.
Honey-Balsamic Glazed Salmon
Prep time: 5 minutes
Tips: Substitute maple syrup for honey, if desired. Omit chili flakes and season with freshly ground pepper.
Greek-Style Roasted Sweet Potato Salad
Prep time: 15 minutes
Red Wine Dressing:
Roasted Sweet Potato Salad:
Tips: For traditional Greek flavor, sprinkle with crumbled feta cheese before serving. Alternatively, cut sweet potatoes into wedges.
Green Bean, Asparagus and Goat Cheese Salad with Honey Dijon Vinaigrette
Prep time: 10 minutes
Honey Dijon Vinaigrette:
Green Bean, Asparagus and Goat Cheese Salad:
Summer typically brings about both the desire to feel healthier and cravings for sweet, refreshing meals. When you rethink your food and focus on feeling better about your diet and yourself, the two can work hand-in-hand in recipes like Java London Broil and Quick Berry Crumbles a la Mode.
Sweet Summer Refresh
(Family Features) Summer typically brings about both the desire to feel healthier and cravings for sweet, refreshing meals. When you rethink your food and focus on feeling better about your diet and yourself, the two can work hand-in-hand.
Liven up your summer entertaining menu with a delicious touch of reduced-calorie sweetness from Truvia in recipes like this sizzling Java London Broil or sweet Quick Berry Crumbles a la Mode. Celebrity chef Devin Alexander, featured on “The Biggest Loser,” created these succulent recipes with less sugar by using Truvia Natural Sweetener, made with the sweetest part of the stevia leaf without added calories, and Truvia Brown Sugar Blend, combining stevia sweetener with brown sugar to maintain the taste and texture of brown sugar with 75 percent fewer calories, for her latest book “You Can Have It!”
For more summertime recipe ideas, visit Truvia.com.
Java London Broil
Recipe courtesy of Devin Alexander from “You Can Have It!,”copyright American Diabetes Association
Quick Berry Crumbles a la Mode
Recipe courtesy of Devin Alexander from “You Can Have It!,”copyright American Diabetes Association
Photo courtesy of Getty Images (Java London Broil)SOURCE:
With the return of outdoor activities and sunshine, it’s the perfect time to build on your family’s healthy habits with farm fresh foods you can trust for quality nutrition. Try a twist on farm-fresh ingredients with this Caprese Omelet.
Welcome the Return of Warm Weather with Farm-to-Table Foods
(Family Features) More daylight in the evening, birds chirping in the morning and plants sprouting up from the ground are signs that Spring has sprung. With the return of outdoor activities and sunshine, it's the perfect time to build on your family's healthy habits with farm fresh foods you can trust for quality nutrition.
Start by looking for fresh and wholesome foods at the grocery store. Milk is one of the original farm-to-table foods that contains nine essential nutrients, including high-quality protein, potassium and calcium. Milk is also remarkably simple, with just three ingredients: milk and vitamins A and D. Compare that to plant based alternatives, which often have more than 10 ingredients, including added salt, sugar, stabilizers and emulsifiers like locust bean gum, sunflower lecithin and gellan gum.
Many people don't realize that the real dairy milk at the local grocery store often originates from dairy farms about 300 miles away and arrives on shelves in just 48 hours, on average, after leaving the farm.
Try a twist on farm-fresh ingredients with an egg-infused breakfast twist on a classic Italian salad. When paired with an 8-ounce glass of milk, this delicious omelet fulfills 80 percent of your daily calcium value for a calcium-rich breakfast.
For more information and kid-friendly seasonal recipe ideas, visit milklife.com.
Recipe courtesy of MilkPEP
Nutritional information per serving: 360 calories; 18 g fat; 5 g saturated fat; 210 mg cholesterol; 32 g protein; 19 g carbohydrates; 1 g fiber; 510 mg sodium; 800 mg calcium (80% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.SOURCE:
Interested in Publishing on The Food IDEA?
Send your query to the Publisher today!