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:
With a new school year beginning, it’s important for parents to be prepared and help their children start forming good habits. With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner like Hearty Salmon Skewers over Brown Rice can be ready in minutes.
Back-to-School Seafood Favorites
(Family Features) With a new school year beginning, it’s important for parents to be prepared and help their children start forming good habits. For example, most children function better on a routine. They wake up every day at a certain time, they practice the same sports and eat nutritious, fresh foods that fuel their bodies.
One healthy option for kids is seafood. When kids eat at least two servings of seafood each week, as recommended by the American Academy of Pediatrics, they can receive big benefits. Fish and shellfish supply nutrients such as vitamins B and D, choline and essential omega-3 fatty acids, which are all needed for strong bones, brain development, healthy immune systems and cardiovascular systems.
In fact, research published in “Acta Paediatrica” shows an association between kids who eat fish at least once a week and better grades.
With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner can be ready in minutes. However, since some kids can be picky eaters, consider these tips from Joe Urban, director of food and nutrition services for Greenville County Schools, to add seafood to your family’s table.
For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
Hearty Salmon Skewers over Brown Rice
Prep time: 15 minutes
Seafood Nutrition Partnership
No matter what kind of events you have on your social calendar, you can pop up delicious treats that are sure to be a hit.
Perfect Pops for Every Occasion
(Family Features) No matter what kind of events you have on your social calendar, you can pop up delicious treats that are sure to be a hit.
Whether hosting a get-together for the guys and tuning into the game or having a night in with the girls, freshly popped popcorn, which is naturally low in fat and calories, non-GMO and gluten free, can help you please every palate.
Sweet, spicy, salty or served in more non-traditional ways, the possibilities are endless, and perfect for everything from date night to a family movie night or even a sleepover or kids’ party. And since it’s healthy and whole grain, popcorn is a satisfying snack suitable for every occasion that you can feel good about serving.
Find more versatile, nutritious recipes for your next event at popcorn.org.
Cookies ’N Cream Popcorn
Popcorn Party Pizza
Popcorn and Peanut Truffles
Notes, Tips & Suggestions
Truffles can be stored in an airtight container up to 5 days.
Toasted Coconut and Chocolate Popcorn
Cheesy Pepperoni Popcorn
With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu. This recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week.
Simple Seafood Solutions for Lent
(Family Features) With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu.
This nearly eight-week period typically calls for a special diet. Specifically, red meat is cut out on Fridays for some and for the entirety of Lent for others. According to Datassential, 26 percent of consumers observe lent and of those, 41 percent said they eat fish on Fridays instead of meat.
Eating two servings of seafood per week – as recommended by the Dietary Guidelines for Americans – is one way to make a positive commitment to you and your family’s health during Lent and throughout the year. According to a study in the Journal of the American Medical Association, research shows eating seafood 2-3 times per week reduces the risk of death from any health-related cause. Seafood also provides unique health benefits as a lean protein and is a quality source for omega-3 fatty acids, which are healthy fats essential to human health and development.
With so many seafood options available, including Alaskan cod, snapper, salmon and more, it can be easy to incorporate this nutritious lean protein into your diet.
This simple recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week. If you can’t find catfish or prefer to substitute, any white fish such as cod, mahimahi or flounder will work.
For more seafood recipes and Lenten meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
Blackened Catfish with Quinoa and Citrus Vinaigrette
Recipe courtesy of chef Tim Hughes on behalf of the Seafood Nutrition Partnership
Photo courtesy of Getty ImagesSOURCE:
Seafood Nutrition Partnership
Shedding excess pounds doesn’t have to mean depriving yourself of your favorite foods, including red meat. To kick your healthy eating plan into high gear, try these tips and this Grilled Southwestern Steak and Colorful Vegetables recipe.
Stay Lean with Protein
(Family Features) Shedding excess pounds doesn’t have to mean depriving yourself of your favorite foods, including red meat. A study from the University of Colorado Anschutz Health and Wellness Center shows that healthy, higher-protein diets including lean beef can be beneficial to not only weight loss, but also maintaining muscle mass and heart health.
The study is in line with ongoing research on the importance of lean protein for weight loss. To kick your healthy eating plan into high gear, try these tips:
For meal ideas and tips to support your weight loss goals, visit BeefItsWhatsForDinner.com.
Grilled Southwestern Steak and Colorful Vegetables
Recipe courtesy of the Beef Checkoff
National Cattleman’s Beef Association
Healthy cooking: Ingredient substitutions and smart food swaps
(BPT) - Creamy sauces, cookies, casseroles and cakes - as temperatures drop, it's natural to crave favorite comfort foods. However, it's easy to overindulge on rich dishes and decadent desserts, especially if you're hosting a gathering of friends and family. How can you enjoy amazing foods while bumping up the health quotient?
"Remember, when you're cooking or baking, you're in control. With a few smart ingredient substitutions and food swaps, you and your guests can enjoy favorite dishes and get more vitamins and nutrients," says Lyssie Lakatos.
Lyssie Lakatos and Tammy Lakatos Shames, both registered dietitians, are known as the "The Nutrition Twins." Together, they share their favorite strategies for cooking healthier, including clever ingredient swaps you won't even detect in the finished dish.
Eggs: When baking, eggs are a common ingredient, but not all eggs are created equal. Opt for Eggland's Best eggs, locally-sourced eggs that come from hens fed an all-vegetarian diet consisting of healthy grains, canola oil and supplements like alfalfa and vitamin E.
As a result, they have 10 times more vitamin E, five times more vitamin D, three times more vitamin B12, two times more omega-3s, 38 percent more lutein and 25 percent less saturated fat compared to ordinary eggs.
Sour cream: Swap full-fat sour cream for plain Greek yogurt in recipes, dips, sauces and garnishes. Plain Greek yogurt tastes surprisingly similar to sour cream but offers higher levels of protein.
Butter in cooking: Cooking smart means choosing healthier fats and using them in moderation. Instead of butter, try olive oil. While 1 tablespoon of butter has about 7 grams of saturated fat, olive oil only has 2 grams of saturated fat.
Butter in baking: Oil can cause baked goods to get soggy, so a better butter alternative is applesauce or pumpkin puree for half of the called-for amount. The addition of applesauce or pumpkin puree reduces the fat content while keeping baked goods moist and delicious.
Bacon: Bacon adds flavor to any dish, but a ton of fat. To get the flavor-boost of bacon without the excess fat, try using Canadian bacon, lean prosciutto or turkey bacon. Whether beside scrambled eggs for breakfast or crumbled into a casserole, these tasty alternatives will satisfy.
Salt: Use less salt and add herbs to recipes to get succulent flavor. Whether fresh or dried, herbs satisfy the palate and add beauty of any dish. Have fun mixing and matching herbs to customize a recipe perfectly to your taste.
Sugar: All those amazing glazes and desserts require sugar, but you need not rely solely on refined white sugar. For baked goods, lessen sugar and add vanilla or cinnamon to intensify sweetness. For glazes, try alternatives like maple syrup or fruit purees.
Breading: Classic comfort foods often require breading. For a healthy alternative to traditional white bread crumbs, try whole-grain bread crumbs, rolled oats or crushed bran cereal (or a mixture of them all.)
Flour: Rather than using entirely all-purpose refined white flour for recipes, try swapping half of the amount with whole-wheat flour. You'll still get the desired consistency out of baked goods, but you'll be eating more whole grains.
Lettuce: Iceberg lettuce is a popular option for salads and recipes, but to get more important vitamins (and more flavor), use arugula, collard greens, spinach, kale or watercress instead. Insider tip: try buying a bag of mixed greens to enjoy a variety of nutrient-dense alternatives.
Want to start your day out with an indulgent, satisfying breakfast that features some of these smart cooking ideas? This recipe serves as a great breakfast and has vitamin-packed Eggland's Best Eggs, sweet potatoes and turkey bacon. For more recipes visit www.egglandsbest.com.
Stuffed Sweet Potatoes
Interested in Publishing on The Food IDEA?
Send your query to the Publisher today!