More Healthy food recipes with Canola Oil

Oil is of major importance in most of the food preparations – the quality of it is utmost important. Canola oil is one of the most important oil for healthy cooking and is produced from high quality oil from Canola seeds from Canada.

CanolaInfo.org has a great database of recipes made with canola oil, including soups, salads, appetizers, main courses, side dishes and desserts.

I am trying to give my audience with three more great Healthy food recipes. I hope you will try them out and initiate your journey towards a more healthy life through healthy eating.

Angel Wings Pasta (Veg)

Untitled.png

INGREDIENTS

  • Salad
  • 2 cups uncooked bow tie pasta 500 mL
  • 2 large ripe tomatoes, diced
  • 1 medium green pepper, chopped
  • 1 medium red pepper, chopped
  • 1 medium white onion, chopped
  • 1 English cucumber, chopped
  • Dressing
  • 1/4 cup canola oil 60 mL
  • 2 Tbsp granulated sugar 30 mL
  • 2 Tbsp apple cider vinegar 30 mL
  • 3 Tbsp ketchup 45 mL
  • 1/2 tsp paprika 2 mL

INSTRUCTIONS

  • Cook pasta and cool by running under cold water.
  • In large bowl, combine pasta and vegetables.
  • In measuring cup, add canola oil, sugar, vinegar, ketchup and paprika.  Blend well.  Pour over salad and mix well.
  • Refrigerate, allowing flavors to blend, until ready to serve.

YIELD

12 servings

SERVING SIZE

1/2 cup (125 mL) each, depending on quantity of vegetables used.

NUTRITIONAL ANALYSIS

Per Serving

Calories 210
Total Fat 5 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Carbohydrates 35 g
Fiber 2 g
Sugars 7 g
Protein 6 g
Sodium 50 mg
Potassium 123 mg

Vegetable Samosas

Untitled.png

INGREDIENTS

  • 3 Tbsp canola oil 45 mL
  • 1 small onion, finely chopped
  • 1 to 2 cloves garlic, crushed
  • 1 tsp cumin 5 mL
  • 1 Tbsp curry powder 15 mL
  • 1/2 to 1 tsp chili flakes 2 to 5 mL
  • 1 can (19oz/540 mL) lentils
  • 1 large potato, finely chopped
  • 1 cup fresh or frozen peas 250 mL
  • 1 cup water 250 mL
  • 1 Tbsp all purpose flour 15 mL
  • 1/4 cup water, extra 60 mL
  • Pastry
  • 3 cups all purpose flour 750 mL
  • 3 Tbsp canola oil 45 mL
  • 1/2 tsp cumin 2 mL
  • 1 cup warm water, approximately 250 mL
  • 4 cups canola oil for deep frying 1 L

INSTRUCTIONS

  • In skillet, over medium heat, add canola oil, onion, garlic, curry powder, cumin, chili flakes and cook for 1 minute, stirring. (Note: For extra spicy samosas, increase curry and add cayenne pepper to taste.) Add lentils, cook, and continue stirring for 2 minutes; add potatoes, peas, and water, bring to a boil, reduce heat, and simmer, covered 20 minutes or until potatoes are tender. Blend flour with second amount of water, add to mixture, and stir until mixture boils and thickens. Cool to room temperature before using.
  • To make pastry, sift flour into bowl, stir in canola oil, and cumin, gradually stir in enough water to mix to form dough. Knead on lightly floured surface about 5 minutes or until smooth. Cover, let stand 10 minutes. Divide pastry in half, roll each half to 1/8 inch (3 mm) thickness. Cut into rounds/squares using 3.5 inches (9 cm) cutter.
  • Place 1 tsp (5 mL) of filling into center of each round, brush edges of pastry lightly with water and fold in half. Press edges together with thumb and finger. Repeat with remaining pastry and filling. Deep fry samosas a few at a time until golden brown (about one to two minutes); drain on paper towel. For extra spicy samosas, increase curry and add cayenne pepper to taste.

YIELD

32 samosas

SERVING SIZE

1 samosa

NUTRITIONAL ANALYSIS

Calories 140
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Carbohydrates 15 g
Fiber 2 g
Sugars 1 g
Protein 3 g
Sodium 0 mg
Potassium 134 mg

 

Brownie Party Pops

Chocolate lovers rejoice! These brownie pops are an irresistible combination of cocoa powder, semisweet chocolate chips and sprinkles in one little ball. Canola oil helps bind all of the decadent ingredients together.

Untitled.png

INGREDIENTS

  • Brownies
  • canola oil spray
  • ½ cup canola oil 125 mL
  • 1¼ tsp vanilla extract 6 mL
  • 2 eggs
  • ½ cup all-purpose flour 125 mL
  • 1¼ cup granulated sugar 310 mL
  • 2/3 cup cocoa powder 150 mL
  • ¼ tsp baking powder 1 mL
  • ½ tsp salt 2 mL
  • ½ cup semisweet chocolate chips 125 mL
  • Pops
  • 2 cups milk chocolate chips 500 mL
  • 1 tsp canola oil 5 mL
  • Optional Toppings
  • candy sprinkles
  • chopped peanuts
  • coconut flakes
  • mini chocolate chips
  • Special equipment
  • 32 candy/lollipop sticks (6-inch/15-cm)
  • plastic foam block to hold pops upright

INSTRUCTIONS

  • Preheat oven to 325 °F (160 °C).
  • Line bottom and sides of 9 X 9 inch (22 x 22 cm) baking pan with parchment paper or foil. Leave about 4 inches (10 cm) of overhang on two opposite sides. These serve as handles to remove brownies from pan in one piece, so there should be enough overhang to have a solid grip. Spray parchment or foil with canola oil.
  • In medium bowl, mix together canola oil, vanilla and eggs until fully combined. In large, separate bowl, whisk flour, sugar, cocoa, baking powder and salt together. Slowly whisk liquid ingredients into dry ingredients, stirring constantly. Fold in chocolate chips. Spread brownie batter evenly in lined pan.
  • Bake for 20 to 25 minutes. Cool completely on rack. Remove from pan and trim off any overly crusty parts.
  • Line baking sheet with parchment paper. Melt milk chocolate chips in double boiler. Add canola oil and stir until smooth. Dip one candy/lollipop stick into melted chocolate (this will help brownie adhere better to stick). Scoop up about 1 Tbsp (15 mL) of brownie. Form brownie onto stick, making sure brownie is nice, round and secure. Immediately after molding it to stick, dip pops one at a time into melted chocolate. Allow some chocolate to get onto sticks to help keep them secure. Dip into different toppings as desired. Place sticks into plastic foam block to keep them upright as they set.
  • Once all pops are finished, place in refrigerator for about 30 minutes to set. When finished, store in an airtight container in refrigerator or cool place for up to one week.
  • Tip: White or semisweet chocolate can be substituted for milk chocolate as the lollipop coating. With white chocolate, you can use 2 drops of food coloring to change the color of pops

YIELD

32 brownie pops

SERVING SIZE

1 brownie pops

NUTRITIONAL ANALYSIS

Per Serving

Calories 140
Total Fat 8 g
Saturated Fat 2.5 g
Cholesterol 10 mg
Carbohydrates 19 g
Fiber 1 g
Sugars 15 g
Protein 1 g
Sodium 45 mg
Potassium 87 mg

All Recipes courtesy: http://www.canolainfo.org/recipes/brownie-party-pops

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s