HOW MUCH OIL IS TOO MUCH?

How much oil is too much? Here are some interesting tips for the health and diet conscious...

* Recent healthy eating guidelines suggest using more than one type of oil in our daily diet.

* Dr Priya says that sesame oil,canola and olive oils have a lot of  MUFA-or Mono Unsaturated Fatty Acids and hence use them for salads and mild cooking.

* Safflower,rice bran oil and sunflower oils have a lot of PUFAs(Poly unsaturated fatty acids) and can be used for regular cooking.

* Trans-fat is found in hydrogenated oils like and is found too much in re-used oils ,burgers and pizzas. Trans-fat is bad and just stay away from it.

Oils that are healthy in room temperature can become unhealthy when heated to certain temperatures,says Dr Varsha a nutritionist. When oil is heated repeatedly the proportion of harmful disintegrated parts increases.

After deep frying in it once/twice use if for some other purpose and do not top it with fresh oil.

Dietary fat studies in UK/USA/Spain show polyunsaturated oils like soya,canola,sunflower,corn oils degrade easily to toxic compounds when heated.

Prolonged consumption of any burnt oil leads to birth defects,joint diseases,atherosclerosis and cancer.

So, what is the final verdict!which oil is the winner?

Peanut,mustard,coconut and gingelly oil used in different parts of India are regular oils.

Olive oil is the favorite oil in mediterrenean climates where it is never exposed to heat.It is not only expensive but dangerous in Indian cuisines.

Rice bran oil is a speciality oil.

Finally, the coconut oil is re-emerging as the winner.!

 

QUINOA WITH CUCUMBER AND MINT SALAD

Ingredients

* 1 cup quinoa (uncooked)

* 2 cups water

* 3/4 tsp kosher salt

* 1 mango (diced )

* 1/2 cup celery (diced) 

* 1/4 cup green onions (thinly sliced)

* 3 tbsps fresh cilantro (chopped)

* 3 tbsps currants

* 1/4 cup english cucumber (finely diced peeled)

* few fresh mint leaves diced

* 100 gmslow-fat yogurt (carton)

* 6 fresh spinach or lettuce leaves

* 1 tsp olive oil

* 2 tsps curry powder

* 1 garlic clove (crushed and diced)

   
Preparation

* Heat oil in a pan over medium heat. Add garlic and curry to pan; cook for a  minute, stirring constantly. Add quinoa and 2 cups water and  bring to a boil.

* Cover & reduce heat, and simmer 10-15 minutes until tender. Remove from heat; stir in salt and allow it to cool completely.

* Add diced mango, celery, thinly sliced green onions, chopped cilantro, and currants to cooled quinoa; toss gently. 

* Combine 1/4 cup cucumber, few chopped mint leaves, and yogurt in a small bowl, and stir well.

* Divide spinach /lettuce leaves evenly among 6 plates, and

* Top each serving with about 3/4 cup quinoa mix and about 2 tablespoons raita.