This is my preferred oil for high heat cooking and baking, if I’m not using butter. This is because canola has a high smoke point, which means the oil retains its nutritional composition and doesn’t break down at higher temperatures, unlike lower smoke point oils like olive oil and walnut oil. Canola oil also has a higher ratio of omega-3 fats to omega-6 fats compared to other vegetable oils. Some theorize that excess inflammation in the body may in part be caused or exacerbated by a high intake of omega-6 fats, which are involved in the pro-inflammatory pathway, relative to omega-3 fats, which are involved in the anti-inflammatory pathway. This is likely because other vegetable oils which are higher in omega-6 fats, like soy oil, sunflower oil, corn oil, grapeseed oil, etc., are predominantly used in pre-packaged products like crackers, frozen foods, baked goods, and so on, and many people do not consume the recommended minimum number of 2 servings of fatty fish each week, which provide a good source of omega-3 fats. Walnuts and ground flax seeds also provide omega-3 fats, but in a different form from that found in fatty fish. If you can find it, choose first cold pressed canola oil, just as you would other oils.
When I create a recipe calling for chopped onion, I usually will mean standard yellow onion, but you can interchange red onion, white onion, Vidalia onion, or any other type you enjoy. I will only specify if I mean green onion.
I keep fresh ginger in my freezer in a freezer bag. When you get a fresh ginger home, peel it using the back of a spoon, then stick it in a freezer bag for easy use. You can use a chef’s knife to (carefully, fingers out of harm’s way) scrape bits off, or microwave for 20 seconds to make cutting easier.
This is definitely a staple on our house. Because our space is limited, I usually keep Bouillon around instead. When I chose Bouillon, I look at the nutrition facts table and choose the one with the least amount of sodium in it. Usually this is GoBio No Salt Added chicken or vegetable bouillon. If I buy liquid broth, again, it’s always no-salt-added. And always buy these things on sale – they last in the cupboard, so stock up when it’s cheap!
The only thing I want to say about these little protein an fibre powerhouses is that they require rinsing. They cook quickly relative to beans (no need to soak and pre-cook), but please please rinse them until the water runs clear. Your digestion (and housemates) will thank you!
I love black beans. If you find a bean you love, it is much more economical to buy it dry. With black beans or chickpeas, which we use regularly, I will pick an evening I know I’ll have a couple of hours to prepare them, I will soak about 1-2 cups in a big bowl of water the night before (overnight), then drain this water and cook the beans in fresh water for about an hour and a half at a rolling boil. Boil a kettle of water and add this if the water is evaporating too much. Then keep extra beans in a freezer safe bag in the freezer for when you need them!
This is a salty delight, but it adds so much flavour to dishes. A little goes a long way. I usually use a light soy sauce with less sodium than the regular, however don’t be fooled by labels, this still has a LOT of sodium in it. Use whichever brand you enjoy, but be aware of how much sodium is in it and how much you use.