4
2
5
1
. TOASTED SESAME OIL
Contains antioxidants.
BEST FOR Adding rich nutty
flavor to Asian dishes.
2
. CANOLA OIL
High in cholesterol-reducing
polyunsaturated fats.
BEST FOR Sauteing, especially
foods from Central and South
America, and baking.
3.
SOYBEAN OIL
A higher proportion of
polyunsaturated fats means “for
cholesterol-lowering, soybean oil
is even better than olive oil,” says
Penny Kris-Etherton, Penn State
University nutrition professor.
BEST FOR Everyday cooking,
including sauteing.
4
. OLIVE OIL
High in heart-healthy
monounsaturated fats. “Helps
reduce bad cholesterol,” says
USDA scientist David Baer.
BEST FOR Use extra virgin in
salad dressings and sauces. Use
regular olive oil for sauteing.
food
GO O D A N D H EA LTH Y
CARROT CAKE
Canola oil helps reduce cholesterol# but to keep
down the calorie count# flax seed meal replaces
some of the fat in this recipe.
PREP: 20 MIN. BAKE: 30 MIN.
COOL: 30 M IN. OVEN: 350°F
Nonstick cooking spray
5
medium carrots, peeled
" /
cup all-purpose flour
V"
cup flax seed meal
V"
cup granulated sugar
V"
cup packed brown sugar
1
tsp. baking powder
Vi
tsp. pumpkin pie spice
V4
tsp. salt
V4
tsp. baking soda
2
eggs, lightly beaten
/
cup canola oil
1
recipe Spiced Honey Yogurt
1
tangerine or small orange, peeled
and segmented
Pumpkin pie spice and/or honey (optional)
1
. P re h e a t o ven to 3500F. C oa t 8 x 8 x 2 -in c h
b a k in g p an w ith c o o k in g spray. F in e ly sh re d
e n o u g h c a rro ts (a b o u t 2 ) to m e a su re IV
2
cups;
set aside. C o a rse ly sh re d re m a in in g ca rro ts;
sp rea d in p re p a re d b a k in g p an; set aside.
2
. I n m e d iu m b o w l s tir to g e th e r flo u r, fla x seed
m eal, sugars, b a k in g p ow d e r, p u m p k in p ie
spice, salt, and b a k in g soda; set aside. In
a n o th e r m e d iu m b o w l c o m b in e eggs, th e
1(/2 cups fin e ly sh red d e d ca rro ts, a n d o il. A d d
egg m ix tu re a ll a t once to flo u r m ix tu re . S tir
u n til co m b in e d . S poon and c a re fu lly spread
b a tte r o n ca rro ts in p re p a re d pan.
3
. B ake 30 to 35 m in u te s o r u n til w o o d e n p ic k
in se rte d n e a r c e n te r com es o u t clean. C oo l
cake in p an o n w ire ra c k 5 m in u te s. In v e rt cake
o n to w ire rack. C o o l com pletely.
4
. S lice square cake in halves to m ake tw o
rectangles. Place one h a lf, c a rro t side up, o n
plate. Spread
(/2
cu p S piced H o n e y Y o g urt.
L a y e r re m a in in g cake h a lf, c a rro t side d o w n .
D o llo p re m a in in g y o g u rt. T o p w ith c itru s
segm ents, d u s t a d d itio n a l p u m p k in p ie spice,
and d riz z le honey. MAKES
8
SERVINGS.
SPICED HONEY YOGURT In sm a ll b o w l c o m b in e
3/4 c u p G re e k-style y o g u rt ( if u n a va ila b le , see
re c ip e
below),
2 ta b le sp o o n s hon e y, a nd
(/8 te a sp oo n p u m p k in p ie spice.
SUBSTITUTION FOR GREEK-STYLE YOGURT L in e
a s tra in e r w ith th re e layers o f 100% c o tto n
ch ee se clo th o r a p a p e r co ffe e filte r. Suspend
stra in e r o v e r b o w l. S poon in 1(/2 cups p la in
lo w -fa t y o g u rt. C ove r w ith p la stic w rap .
R e frig e ra te a t least 2 4 h ou rs. D isca rd liq u id .
R e frig e ra te y o g u rt, co vere d , u p to 1 w e e k.
MAKES ABOUT
3
/4 CUP.
EACH SERVING
260 cal# 10 gfat (1 g sat. fat)# 54 mg
chol# 197 mg sodium# 38 g carbo# 3 gfiber# 6 gpro. Daily
Values: 129%
vit. A# 11%
vit. C# 7%
calcium# 6%
iron.
5
. PEANUT OIL
Contains vitamin E and heart-
healthy plant sterols; good ratio
of saturated, mono- and
polyunsaturated fats.
BEST FOR Stir fries, Chinese dishes.
OIL
M ONOUNSATURATED FAT
POLYUNSATURATED FAT
SATURATED FAT
Canola Oil
59
%
29
%
7
%
Olive Oil
74
%
9
%
13
%
Peanut Oil
46
%
32
%
17
%
Sesame Oil
41
%
44
%
15
%
Soybean Oil
24
%
61
%
15
%
190
APRIL2009 BETTER HOMES AND GARDENS
Due
to
round
ing, totals don’t add
up
to
ioo%. Source: USDA
National Nutrient Database.
