Healthy eating – Healthy living with Canola Oil

Oil is of major importance in most of the food preparations – the quality of it is utmost important. Canola oil is one of the most important oil for healthy cooking and is produced from high quality oil from Canola seeds from Canada.

“Canola oil is a must in my kitchen because it is one of the most versatile oils that make every dish healthier and more delicious,” says Chef Jolly. Chef Jolly further says,” Its light texture makes it great for sautéing and stir-frying; its high smoke point is perfect for deep-frying and its neutral taste makes it the ideal partner for traditional Indian dishes with their characteristic spices and flavors. You can even use canola oil for baking cakes and muffins as it reduces their overall fat content while maintaining moistness.”

Canola oil is free of Trans- fat and cholesterol but is high in monounsaturated and omega-3 fats. It is the third most consumed cooking oil globally and has been making steady inroads in the Indian market. Consumers here are becoming increasingly aware that the contemporary urban lifestyle contributes to the growing burden of diseases such as diabetes and heart disease. They know that leading a healthy life includes making the right dietary choices daily.

“More and more Indian consumers are choosing canola oil because of its health benefits and suitability for any cuisine and any type of cooking,” stated Bruce Jowett, vice president of market development at the Canola Council of Canada. has a great database of recipes made with canola oil, including soups, salads, appetizers, main courses, side dishes and desserts.

I am trying to give my audience with a few such great Healthy food recipes. I hope you will try them out and initiate your journey towards a more healthy life through healthy eating.

 One of such great Recipe

 Bean Sprouts & Tomatoes



  • 2 cups bean sprouts 500 mL
  • 1 cup cherry tomato halves 250 mL
  • 1/2 cup English cucumber, halved lengthwise then thinly sliced 125 mL
  • 1/4 cup flat leaf parsley, chopped 60 mL
  • 2 Tbsp canola oil 30 mL
  • 1 Tbsp red wine vinegar 15 mL
  • 1/4 tsp pepper 1 mL
  • 1/4 tsp dried basil 1 mL
  • 1/4 tsp paprika 1 mL
  • 1 large clove garlic, crushed


  • In large bowl, combine bean sprouts, tomato, cucumber and parsley. Cover and refrigerate for 30 minutes.
  • In small bowl, whisk together canola oil, vinegar, pepper, basil and paprika. Add crushed garlic. Before serving, pour dressing over salad; mix lightly.


4 servings


1/2 cup (125 mL)


Per Serving

Calories 110
Total Fat 7 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Carbohydrates 11 g
Fiber 2 g
Sugars 1 g
Protein 4 g
Sodium 10 mg
Potassium 260 mg

Recipe courtesy:

Note: Please wait for more healthy recipes with Canola Oil – coming up soon.




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