Pesce Italiano con Parmigiano Regiano – 10 portions
If you like Parmesan cheese, you'll love the Creamy Pasta on page 61 of
Flavorful Fortified Food - Recipes to Enrich Life
I have to admit that before starting this blog on vegetable oils I was reluctant. The subject of vegetable oils is complex, and the subject of oils has become quite controversial. In researching for the blog my conclusion is that much of the controversy stems from misinformation and lack of understanding of the purpose and use of oils in food preparation. Using evidence based information is the best way for you to decide which oils to use and how much is beneficial.
Vegetable oils have been manufactured for millions of years. Even thousands of years before Christ (BC), oil was being extracted from soybeans in China, and from olives in parts of Europe. Food manufacturing developments have made vegetable oils easy and inexpensive to use. The controversy lies on whether vegetable oils are good for your health as was once thought, or detrimental to your health, as many believe now.
As with all food choices, it’s important to be mindful of the reasons we eat. We eat for sustenance, but also for pleasure, and often to bond with family and friends and socialize. So there is no reason to suffer through meal planning and preparation or to cook a meal that is not flavorful, but also full of the best possible nutrients you provide. Oil is no exception.
Vegetable oil is a triglyceride produced from plants, high in Omega-6 fatty acid. Used in high amounts they are detrimental to your health. Although the plants used are not all vegetables, the term has been used to distinguish oils from solid animal fats, or hydrogenated fats made from oils. Oils are an essential part of nutrition, providing essential fatty acids and most importantly, a vehicle for fat soluble vitamins to be absorbed, stored and utilized.
Just because an oil is a “vegetable oil”, keep in mind that it is not a vegetable but a fat, and as such has the same number of calories as any other fat. Excess fat in the diet no matter what the source is, will definitely cause the same health related issues as most other fats with few exceptions. The concentrated form of calories make it good a choice to add to foods when a person needs to eat a high calorie diet. It mixes well and often without changing the flavor of foods, most often enhancing flavors and making food more appetizing.
There is a vast variety of oils to choose from and the nutritional composition can be easily found in USDA and other nutrition websites. These are a few of the most popular oils.
Hopefully I’ve peaked your curiosity about vegetable oils enough to do your own research in legitimately sourced websites, lose your fear of oils and fats in general, and enjoy your food even more.
For healthy, flavorful high calorie recipes using vegetable oil try the Dairy-Free Citrus Cream Shake on page 14, or the popular Peanut Butter Cup Pudding on page 39, or the delicious Super Pudding on page 42 of Flavorful Fortified Food – Recipes to Enrich Life.
Digna and Linda have years of experience working with individuals needing assistance to eat sufficient calories and protein in multiple settings. Flavorful Fortified Food - Recipes to Enrich Life is our way to share this knowledge with clients, patients, athletes, caregivers, and professionals.