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Delicious dishes: 3 easy recipes with healthy oils

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In the July 2021 issue of Mayo Clinic Health Letter, the article titled “Healthy Cooking Oils” provided an overview of various cooking oil qualities. The recipes below help bring that advice into action. If you have peanut, sesame, grapeseed or olive oil on hand, you can create these delicious dishes.

Rice Noodles with spring vegetables

Serves 6

Ingredients

  • 1 package (8 ounces) rice noodles
  • 1 tablespoon peanut oil
  • 1 tablespoon sesame oil
  • 1 tablespoon grated fresh ginger
  • 2 garlic cloves, finely chopped
  • 2 tablespoons reduced-sodium soy sauce
  • 1 cup small broccoli florets
  • 1 cup fresh bean sprouts
  • 8 cherry tomatoes, halved
  • 1 cup chopped fresh spinach
  • 2 scallions, chopped
  • Crushed red chili flakes (optional)

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until tender, 5 to 6 minutes, or according to the package directions. Drain and rinse the noodles thoroughly with cold water. Set aside.

In a large pot or frying pan, heat the oils over medium heat. Add ginger and garlic and stir-fry until fragrant. Stir in the soy sauce and broccoli and continue to cook over medium heat for about 3 minutes. Add remaining vegetables and cooked noodles, and toss until warmed through.

Divide the noodles among warmed plates and top with crushed red chili flakes, if desired. Serve immediately.

Whole-grain banana bread

Serves 6

Ingredients

  • 1/2 cup brown rice flour
  • 1/2 cup amaranth flour
  • 1/2 cup tapioca flour
  • 1/2 cup millet flour
  • 1/2 cup quinoa flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/8 teaspoon salt
  • 3/4 cup egg substitute (or use egg whites)
  • 2 tablespoons grapeseed oil
  • 1/2 cup raw sugar
  • 2 cups mashed banana

Directions

Heat the oven to 350 F. Prepare a 5-by-9-inch loaf pan by spraying it lightly with cooking spray. Dust with a little of any of the flours. Set aside.

In a large bowl, mix all dry ingredients except sugar together. In a separate bowl, combine egg, oil, sugar and mashed banana. Mix well. Add wet mixture to dry ingredients and combine thoroughly. Spoon into loaf pan. Bake for 50 to 60 minutes.

Check for doneness with toothpick — when the toothpick is removed it shouldn’t have any batter sticking to it. Remove bread from oven, cool, slice and serve.

Roasted butternut squash fries

Serves 6

Ingredients

  • 2 medium butternut squash
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon chopped fresh rosemary
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt

Directions

Heat the oven to 425F. Lightly coat a baking sheet with cooking spray. Peel skin from squash and cut into even sticks, about ½-inch wide and 3 inches long.

In a medium bowl, combine the squash, thyme, rosemary, oil and salt; mix until the squash is evenly coated. Spread onto the baking sheet and roast for 10 minutes in the oven.

Remove the baking sheet from the oven and shake to loosen the squash. Place back in the oven and roast another 5 to 10 minutes until golden brown.

These recipes originally appeared on Mayo Clinic Healthy Recipes and in the Mayo Clinic Diabetes Diet.

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