Oil’s WELL THAT ENDS WELL
Innovative Health - Summer 2017
1/4 cup vinegar
1/4 cup of canola oil
1 Tbsp. soy sauce
1 Tbsp. sesame oil
(Bon Appetite Magazine, March 2017)
2 Tbsp. Dijon mustard
1 Tbsp. good quality red
1/2 small garlic clove
1/4 cup olive oil
2 small bunches of
watercress, tough stems
trimmed (about 10 cups)
Whisk mustard, vinegar and garlic
in a medium bowl. Season with
salt and pepper; then gradually
stream in oil, whisking constantly.
Whisk until dressing is emulsified
Add watercress to dressing,
and season with more salt and
pepper. Gently toss, coating all
the leaves. Pile salad onto plates.
I add chopped walnuts for a bit of
health and crunch.
Enjoy your summer dining. Use
healthy oils and stay away from
Crisco oils for baking and
frying. Many differ on whether
to use olive oil or another for
recipes. Grape seed, flax seed,
canola, corn, coconut, almond,
sesame and olive oils are
popular. And there are more....
these oils are healthy and taste
Flax seeds come from flax plants
and are pressed to make oil. One
serving or three tablespoons of whole flax
seed contains nearly six grams of protein
and eight grams of fiber plus a high
amount of heart-healthy Omega-3 fatty
The International Olive Council reports
that Extra Virgin Olive Oil (EVOO) should
contain no more than 0.8 percent acidity.
Also, during the extraction process, no
chemicals should be used. EVOO should
be cold pressed too. This oil is more
expensive but delicious for dipping bread.
Stay away from artificial trans fats. They
are created when hydrogen is added
chemically to vegetable oils to make them
solid at room temperature. These artificial
trans fats are used in commercial baking.
The medical community has said that
Omega-3 and Omega-6 oils are healthy.
Wild salmon and walnut oils contain
Omega-3, and Omega-6 can be found in
corn, soybean and sunflower oils.
Sauté, and drizzle your favorite oils
over cooked vegetables. Experiment
and top salads with walnuts. Nuts are
a good source of Omega-3 and -6 oils.
Omega-3 fatty acids are important to fight
inflammation that causes heart disease
and clogged arteries.
Make pancakes with canola oil. Use
extra virgin olive oils in pestos. Make
your own mayonnaise. I have purchased
mayonnaise made with avocado oils. I am
enjoying trying new toppings. When you
roast vegetables, put a drizzle of Extra
Virgin Olive Oil on them and season.
Cauliflower, carrots and broccoli are a
great side dish roasted. Toasted walnuts
are healthy and tasty when sprinkled over
Here is a recipe for vinaigrette that can
be used on salads or grilled salmon. I like
apple cider vinegar. It is fun to try out
spices and herbs and mix together with
your favorite oil.
R E C I P E
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/// BY THERESE LEYTON