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Nutrition By Mia

3 Recipes for Cholesterol Awareness Month

September 30, 2020

Mazola Corn Oil

September is Cholesterol Awareness Month!

A recent survey conducted by OnePoll found that nearly 50% of respondents hope to diversify the types of meals they cook. However, with health top of mind, it can be intimidating to gather the right ingredients needed and to know how to start. Additionally, the same OnePoll survey found that what holds respondents back from healthy cooking is lack of knowledge on how to do so.

Mazola Corn Oil

Some top tips that I share with clients when it comes to cholesterol-friendly, heart-healthy cooking is to have kitchen staples on hand so that you can easily whip up nutritious meals at home.

This includes flavorful spices and herbs, canned beans and whole grains, and an all-purpose cooking oil like cholesterol-free Mazola. Having these staples makes it simple and easy to prepare healthy meals at home.

Maintaining healthy cholesterol levels is important to heart health. In fact, even a 1 percent reduction in LDL cholesterol has been found to reduce the risk of heart disease by 2-3 percent. The Journal of Clinical Lipidology published a study that found that corn oil, like Mazola, can help lower cholesterol more than extra virgin olive oil.


Mazola Corn Oil

Home cooks can also rejoice in the fact that corn oil, unlike EVOO, has a high smoke point of 450 degrees Fahrenheit which means that it performs well in a variety of cooking applications, including stir-frying, sautéing, grilling and baking. All cooking oils have a smoke point that, once exceeded, not only negatively affects the food’s flavor, but the aroma as well.

These recipes are made with fresh, fall produce like apples and pears, lean protein and good fats to build complete meals that can be enjoyed for breakfast, lunch and dinner. Good fats like polyunsaturated fats also help us absorb fat-soluble vitamins A, D, K and E. When it comes to cholesterol levels and heart health, it is important to consider the type of fats that you incorporate into your diet.

Mazola Corn Oil

The American Heart Association issued a presidential advisory on dietary fats and cardiovascular disease that strongly advised replacing saturated fats, like those found in coconut oil, with polyunsaturated fats, like those found in corn oil, citing studies which found that making such a change can reduce the risk of cardiovascular disease by as much as 30 percent.

If you make these, be sure to tag me on Instagram! For more cholesterol-friendly recipes, visit Mazola.com and be sure to keep an eye out for these recipes and more tips on radio and TV affiliates across the country this month.

This post is sponsored by Mazola Corn Oil.

Print Recipe
30-Minute Fall Harvest Sheet-Pan Meal with Garlic Herb Corn Oil Marinade
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
Sheet-Pan:
  • 4 4 oz. chicken breasts
  • 2 cups Brussels sprouts, trimmed and halved lengthwise
  • 2 cup butternut squash, cubed
  • 1/2 large red onion, sliced
  • 1 cup parsnips, peeled and sliced
Garlic Herb Corn Oil Marinade:
  • 1/3 cup Mazola Corn Oil
  • 3 tbsp balsamic vinegar
  • 1 tbsp dried thyme
  • 1 tbsp fresh rosemary, crushed
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp dried oregano
  • 3 cloves garlic, minced
  • 1/4 tsp salt
  • 1 tsp pepper
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
Sheet-Pan:
  • 4 4 oz. chicken breasts
  • 2 cups Brussels sprouts, trimmed and halved lengthwise
  • 2 cup butternut squash, cubed
  • 1/2 large red onion, sliced
  • 1 cup parsnips, peeled and sliced
Garlic Herb Corn Oil Marinade:
  • 1/3 cup Mazola Corn Oil
  • 3 tbsp balsamic vinegar
  • 1 tbsp dried thyme
  • 1 tbsp fresh rosemary, crushed
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp dried oregano
  • 3 cloves garlic, minced
  • 1/4 tsp salt
  • 1 tsp pepper
Instructions
  1. Preheat oven to 435 F.
  2. Place chopped veggies in a single layer on a nonstick sheet pan and place chicken breasts on top.
  3. Pour marinade mixture on top of all ingredients.
  4. Bake for 25-30 minutes or until veggies are crisp and chicken is cooked to an internal temperature of 165 F.
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Print Recipe
Autumn Chopped Salad with Lemon Corn Oil Vinaigrette
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
Salad
  • 1 apple, thinly sliced
  • 1 pear, thinly sliced
  • 10 oz. baby spinach
  • 1/2 red onion, peeled and thinly sliced
  • 1/2 cup farro or barley, cooked
  • 1 cup kidney beans, cooked
  • 1/3 cup dried cranberries
  • 1 cup chopped walnuts, toasted
Lemon Corn Oil Vinaigrette
  • 1/2 cup Mazola Corn Oil
  • 1/4 cup lemon juice
  • 1/4 tsp salt
  • 1/2 tsp pepper
  • 1 clove garlic, minced
  • 1 tsp Dijon Mustard
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
Salad
  • 1 apple, thinly sliced
  • 1 pear, thinly sliced
  • 10 oz. baby spinach
  • 1/2 red onion, peeled and thinly sliced
  • 1/2 cup farro or barley, cooked
  • 1 cup kidney beans, cooked
  • 1/3 cup dried cranberries
  • 1 cup chopped walnuts, toasted
Lemon Corn Oil Vinaigrette
  • 1/2 cup Mazola Corn Oil
  • 1/4 cup lemon juice
  • 1/4 tsp salt
  • 1/2 tsp pepper
  • 1 clove garlic, minced
  • 1 tsp Dijon Mustard
Instructions
  1. Cook farro according to package instructions and set aside.
  2. Add salad ingredients to a large mixing bowl and toss to combine.
  3. Add dressing ingredients to a large mixing bowl and whisk to combine. Pour over salad and toss salad to combine. Serve immediately.
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Print Recipe
Baked Apple Cinnamon Oatmeal
Prep Time 15 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 3 cups rolled oats
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1/3 cup maple syrup
  • 1/3 cup Mazola Corn Oil
  • 2 egg whites
  • 1 cup low-fat milk
  • 2 tsp vanilla
  • 2 apples, chopped
Prep Time 15 minutes
Cook Time 40 minutes
Servings
Ingredients
  • 3 cups rolled oats
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1/3 cup maple syrup
  • 1/3 cup Mazola Corn Oil
  • 2 egg whites
  • 1 cup low-fat milk
  • 2 tsp vanilla
  • 2 apples, chopped
Instructions
  1. Preheat oven to 350 F.
  2. Grease a 9 x 9 baking pan and set aside.
  3. Combine oats, cinnamon, nutmeg, cloves, baking powder and salt in a large mixing bowl.
  4. Stir in maple syrup, Mazola Corn Oil, eggs, milk and vanilla extract until combined. Fold in apples gently by hand. Pour batter into the baking pan and bake for 30-40 minutes or until set. Allow to cool for 10-15 minutes before slicing and serving.
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Eat MORE for LESS (swipe) ✨ Try these lower calo Eat MORE for LESS (swipe) ✨ Try these lower calorie, lower sugar, nutrient-dense alternatives to cheesecake, ice cream & tuna melts that don’t skimp on flavor. #eatmoreforless #nutritionbymia

🍌2-ingredient strawberry banana nice cream: blend 1 frozen banana with 1 cup of strawberries plus just enough water or unsweetened almond milk to blend into nice cream.

🍓Strawberry cheesecake bites: 1 cup halved strawberries, 1 oz. low fat cream cheese + 1/3 crumbled graham cracker.

🫑Bell pepper tuna melt: combine 1 drained can of tuna in water with 1 tbsp plain nonfat yogurt instead of mayo, chopped celery & red onion plus minced garlic, salt and pepper. Serve in bell pepper halves.
6-ingredient pecan pie BARS ✨ Pecans elevate the 6-ingredient pecan pie BARS ✨ Pecans elevate the nutrition of this dessert by adding ✔️ 3 grams of protein & fiber which keep you fuller longer, as well as ✔️ 12 grams of “good” monounsaturated and ✔️essentials minerals including zinc. They are also one of the lowest in carbs and highest in fiber compared to other nuts. Get recipe details below! #pecanbars #plantprotein #fiber #goodfats #sponsored #nutritionbymia

What you’ll need:
Crust:
1 1/2 cup pecan flour or blanched almond flour 
1/4 cup coconut flour
1/3 cup coconut oil, melted
1/4 cup maple syrup
Optional: 1 tsp vanilla extract and pinch of salt

Filling:
2/3 cup coconut sugar
1/2 cup coconut oil
1 1/2 cup pecan pieces
Optional: 1 tsp vanilla extract

What to do:
1️⃣Preheat oven to 350 F. 
2️⃣Combine crust ingredients in a large mixing bowl until combined and press into the bottom of a lined or pre-greased 8 x 8 baking pan. Bake for 15 minutes.
3️⃣Add filling ingredients to a medium saucepan and place over medium heat. Whisk together until combined and boiling. Stir in pecans until uniform. Pour mixture over crust and bake for another 20 minutes. Allow to cool before slicing into bars.
Plant PROTEIN snacks✨Research suggests that inco Plant PROTEIN snacks✨Research suggests that incorporating protein into meals and snacks can help you feel fuller longer and support weight management. 

Plant protein provides something that animal protein does not – ✔️fiber & ✔️antioxidants. Fiber is a nutrient that most Americans do not get enough of according to NHANES data. It is important for heart and digestive health - 25-35 grams per day is the average recommendation for healthy adults. Antioxidants help protect cells from free radical damage and may help slow down the aging process. 🤍

Try these plant protein-powered snacks to help bridge the gap between meals like @SimplyProtein plant-based crispy bars, cookies bars and crunchy bites which are gluten-free and contain 11 or more grams of protein per serving plus no artificial sweeteners or preservatives. 

Other options:
🫐¼ cup peanuts + 1 cup blueberries: 10 g protein
💕½ cup raspberries, 2 tbsp chia seeds, ½ cup soy milk, 1/3 cup granola: 13 g protein
🥕¼ cup edamame hummus + 1 cup carrots: 9 g protein
🍞1 slice sprouted whole grain toast + 1 tbsp PB + ½ banana: 8 g protein
🌱½ cup edamame in pods + ½ cup cherry tomatoes: 10 g protein

What your go-to plant protein snack? #plantprotein #plantproteinsnack #sponsored #nutritionbymia
#sponsored ~200 calorie snack boxes - 6 ways ✨ #sponsored ~200 calorie snack boxes - 6 ways ✨ 

Snacking is a common way to bridge the gap between meals. Try these convenient options featuring @GOODTHINS crunchy gluten free certified & non-GMO Project verified snacks. Enjoy alone or pair with produce and protein, like nut butter, hummus or salmon. Which one do you want to try? #snackbox6ways  #snackdeliciouslyglutenfree #nutritonbymia

Here’s how you do it: Start with 1 serving of @GOODTHINS sea salt Corn Snacks and choose your pairing.

🥒Garden fresh: 4 mini bell peppers, 1 cup cucumber, 1 tbsp yogurt ranch
🍇Grapes & cheese: 1/2 cup grapes + 1/2 oz. mozzarella cheese
🌱Mediterranean: 5 kalamata olives, 1 tbsp olive hummus, 1/2 cup celery
🍓PB & Berries: 2 tsp peanut butter, 1/4 cup strawberries, 1/4 cup raspberries
🍅Caprese: 1 oz. Mozzarella pearls, 8 cherry tomatoes, 5 basil leaves
💜Smoked salmon: 1 tbsp cream cheese, 1/2 oz. smoked salmon, 4 slices red cabbage or onion
100 cal snacks✨What’s your fave? #100caloriesn 100 cal snacks✨What’s your fave? #100caloriesnacks #RDeats #nutritionbymia⁣⁣
⁣⁣
🥝2 kiwis⁣⁣
🍅Caprese bites: 4 basil leaves, 3/4 oz. provolone + 1/4 cup cherry tomatoes⁣⁣
🥜PB&J brown rice cakes: 1 brown rice cake + 1 tsp PB + 1 tbsp jam⁣⁣
🍓Chocolate hazelnut-stuffed strawberries: 6 strawbs + ⁣2 tsp chocolate hazelnut spread⁣⁣
🥕Veggie & Greek yogurt ranch cup: 1 tbsp Greek yogurt ranch + 1/2 cup carrots, 1 cup cucumber, 1/2 bell pepper⁣⁣
🍉2 cups watermelon
Plant protein snacking ✨What's your go-to plan Plant protein snacking ✨What's your go-to plant-based snack? 🌱 I am loving the @simplyprotein Cookie Bars that satisfy my sweet cravings & the Crunchy Bites as a protein-packed chip swap. 🍪 All the @SimplyProtein snacks are ✔️gluten-free, with ✔️0-3 grams of sugar, ✔️11 or more grams of plant-based protein, and ✔️no artificial ingredients.

Some other plant protein snacks I am currently loving are edamame with lemon + sea salt & hummus-stuffed mini bell peppers with everything bagel seasoning. 🌱🫑🍋#plantbasedsnacks #plantprotein #lowsugar #simplyproteinpartner #ad #nutritionbymia

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