We are slowly heading towards the colder months of the year. Winter is the time when our taste buds crave the luxury and comfort of a hot home cooked delicacy. But giving in to these temptations would also mean exposing our bodies to excessively damaging fats.
With Canola oil, we can indulge our taste buds without compromising on our health. Being rich in beneficial fats like plant based Omega-3 and Omega -6 fat, Canola makes for a heart-healthy oil. Moreover, its neutral taste and light textures makes it a suitable and beneficial ingredient, for almost every dish.
Why Canola Oil ?
• It’s healthy. Canola oil contains the least saturated fat – about half that of olive, soybean, corn and sunflower oils – and the most plant-based omega-3 fat of all common cooking oils. Canola oil has a qualified health claim for reducing the risk of heart disease* and research also shows it may help control blood sugar in people with type 2 diabetes. With vegetable oil, you just don’t know.
• It’s neutral. Canola oil has no taste and a light texture (unlike olive or coconut oils), which is what you want when preparing a spicy Mexican feast, tart lemon cake or an herb-laced dressing. The flavors of your ingredients, not your oil, take center stage. Other oils have heavier textures than canola oil.
• It can take the heat. Broil, sear or even deep-fry to your heart’s content. Canola oil has one of the highest heat tolerances of any cooking oil (smoke point of 468° F), so it’s an ideal kitchen partner. Smoke points vary with the type of oil.
• It’s affordable. Canola oil costs about the same as vegetable oil, but canola is superior nutritionally with guaranteed performance.
The portal, canolainfo.org has a wide range of recipes of mouthwatering delicacies, from across the globe, made with Canola oil for the readers to try. Here is a list of some of these recipes which would be a perfect match for a cold winter day. These include savory meals like Creamy Mac and Cheese, Carrot cake, Vegetable Hot and Sour Soup, Shredded Chicken Tostadas with Spicy Tomato Salsa and Golden Pancake.
1)Creamy Mac and Cheese
INGREDIENTS
- 2 cups elbow macaroni 500 mL
- 3 Tbsp canola oil 45 mL
- 1/4 cup all-purpose flour 60 mL
- 2 1/2 cup milk 625 mL
- 1 1/2 cups shredded sharp cheddar cheese 375 mL
- 1 1/2 cups shredded Monterey Jack cheese 375 mL
- 1/2 cup grated Parmesan cheese 125 mL
- 1 tsp garlic powder 5 mL
- 1/2 tsp paprika 2 mL
- 1/2 tsp dry mustard 2 mL
- 2 Tbsp canola oil 30 mL
- 1/2 cup Italian bread crumbs 125 mL
INSTRUCTIONS
1. In a pot of boiling water, lightly salt water and add macaroni; cook until tender. Drain and set aside.
2. In a saucepan, heat 3 Tbsp (45 mL) canola oil over medium heat. Stir in enough flour to make a roux. Add milk to roux slowly, stirring constantly. Stir in cheeses, garlic powder, paprika and dry mustard. Cook over low heat until cheese is melted and the sauce has thickened. Pour sauce over macaroni, mix and add to a large casserole dish.
3. In a skillet, add 2 Tbsp (30 mL) canola oil– over medium heat. Add breadcrumbs and brown. Spread over the macaroni and cheese. Bake at 350ºF (175ºC) for about 30 minutes. Serve.
2) Carrot Cake
INGREDIENTS
- canola oil cooking spray
- 1 cup granulated sugar 250 mL
- 1/2 cup canola oil 125 mL
- 1/2 cup applesauce 125 mL
- 3 eggs
- 1 1/2 cups grated carrot 375 mL
- 1/2 cup walnut pieces 125 mL
- 1 1/2 cups all purpose flour 375 mL
- 1 1/2 tsp baking powder 7 mL
- 1 1/2 tsp baking soda 7 mL
- 1 1/2 tsp ground cinnamon 7 mL
- 1/2 tsp salt 2 mL
- 1/3 cup non-hydrogenated canola margarine 75 mL
- 1 (4oz/125g) pkg cream cheese, softened
- 2 cups icing sugar 500 mL
- 1 tsp vanilla 5 mL
- 1 Tbsp orange juice 15 mL
- 1 tsp grated orange peel 5 mL
INSTRUCTIONS
1. Preheat oven to 350 °F (180 °C). Spray a 13 x 9 inch (3.5 L) rectangular pan with cooking spray.
2. In smaller bowl, whisk sugar, canola oil, applesauce and eggs until smooth. Stir in grated carrot and walnuts.
3. In large mixing bowl, combine flour, baking powder, baking soda, cinnamon and salt.
4. Stir liquid mixture into flour mixture, and mix just until flour is moistened. Spread batter in prepared pan. Bake 30 to 35 minutes or until wooden pick inserted in center comes out clean. Cool cake in pan set on wire rack.
5. For frosting, cream margarine and cream cheese together. Adding icing sugar, vanilla and enough orange juice to make a fairly stiff icing.
6. Ice cake and sprinkle with orange peel. Chill to set icing.
1. In sauté pan, heat canola oil over medium-high heat. Add half of garlic and onion and sauté until brown. Add shredded chicken and pepper. Cook until heated through.
2. In saucepan over medium heat, combine tomatoes, remaining garlic, jalapeños, water, oregano and chipotle chile. Bring to a boil. Remove from heat.
3. To serve, warm tostadas and divide chicken mixture equally on each tostada. Garnish with onion and avocado.
Note: * To grill tomatoes, slice in half and remove pulp and seeds over sink. Place face down on grill or grill pan for 2 to 4 minutes.
** Beware, this dish is spicy hot, so use fewer jalapeños to tame it down to taste.
INGREDIENTS
3) Vegetarian Hot and Sour Soup
INGREDIENTS
- 4 dried Chinese black (shiitake) mushrooms
- hot water
- 2 tsp canola oil 10 mL
- 1 carrot, peeled and julienned
- 5 cups vegetable broth 1.25 L
- 1/4 cup canned bamboo shoots, drained, julienned 60 mL
- 3 Tbsp cornstarch, dissolved in 1/4 cup cold water 45 mL
- 3 Tbsp low-sodium soy sauce 45 mL
- 1/3 cup rice vinegar 75 mL
- 3/4 tsp ground white pepper 4 mL
- 6 oz savory baked or firm tofu, julienned 170 g
- 2 eggs, lightly beaten
- 2 stalks green onion, thinly sliced
INSTRUCTIONS
1. In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
2. In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
3. Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
4. Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.
4) Shredded Chicken Tostadas with Spicy Tomato Salsa
INGREDIENTS
- Tbsp canola oil 15 mL
- 2 cloves garlic, chopped, divided
- 1/4 onion, sliced into strips
- 2 to 3 chicken breasts, 12 oz (350 g), cooked and shredded
- 1/2 tsp pepper 2 mL
- 3 tomatoes, grilled*
- 2 Tbsp chopped pickled jalapeños** 30 mL
- 1/2 cup water 125 mL
- 1/2 tsp fresh oregano, chopped 2 mL
- 1 chipotle chile, chopped
- 4 corn tostadas
- 1/2 small red onion, diced
- 1/2 avocado, diced
1. In sauté pan, heat canola oil over medium-high heat. Add half of garlic and onion and sauté until brown. Add shredded chicken and pepper. Cook until heated through.
2. In saucepan over medium heat, combine tomatoes, remaining garlic, jalapeños, water, oregano and chipotle chile. Bring to a boil. Remove from heat.
3. To serve, warm tostadas and divide chicken mixture equally on each tostada. Garnish with onion and avocado.
** Beware, this dish is spicy hot, so use fewer jalapeños to tame it down to taste.
5) Golden Pancakes
- 1 1/2 cups all purpose flour or whole wheat flour or a combination 375 mL
- 3 Tbsp granulated sugar 45 mL
- 2 tsp baking powder 10 mL
- 1/2 tsp baking soda 2 mL
- 1/2 tsp salt 2 mL
- 1 cup milk 250 mL
- 2 large eggs
- 3 Tbsp canola oil (plus more for oiling the pan) 45 Ml
INSTRUCTIONS
1. Heat electric griddle to 325 °F (160 °C).
2. In medium bowl, sift flour, sugar, baking powder, baking soda and salt, in a medium bowl.
3. In separate bowl, whisk milk, eggs and canola oil.
4. Pour wet ingredients into the dry and stir until just combined. Do not over mix.
5. Oil electric griddle with canola oil. Pour 1/4 cup (60 mL) batter onto griddle to make pancakes. Cook about 1 1/2 minutes each side (depending on size).
3. In separate bowl, whisk milk, eggs and canola oil.
4. Pour wet ingredients into the dry and stir until just combined. Do not over mix.
5. Oil electric griddle with canola oil. Pour 1/4 cup (60 mL) batter onto griddle to make pancakes. Cook about 1 1/2 minutes each side (depending on size).
Topping Ideas: Blueberries, yogurt, saskatoons, chocolate chips, bananas, raisins, granola, walnuts, strawberries, peaches, whipped cream and maple syrup.
