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Nutrition By Mia

National Satellite Media Tour: National Cholesterol Awareness Month

September 22, 2020

Celebrity Leading Media TV Registered Dietitian Nutritionist Mia Syn, Mazola corn oil

A recent survey conducted by OnePoll found that 34% of respondents are held back from healthy cooking due to lack of knowledge on how to do so.  In honor of National Cholesterol Awareness Month, I shared three cholesterol friendly recipes on TV and radio affiliates across that country that are easy to make and that the whole family will enjoy.

One thing that can make healthy cooking at home easy is to have an all-purpose cooking oil on hand like cholesterol-free, heart healthy Mazola. One of my favorite ways to use it in in baked goods and I’ve done that in my Baked Apple Cinnamon Oatmeal.

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 heart healthyMazola, can help lower cholesterol more than extra virgin olive oil. 

I also prepared my Autumn Salad made with fresh seasonal pears and apples along with a heart healthy vinaigrette dressing. The American Heart Association issued a presidential advisory that strongly advised replacing saturated fats, like those found in coconut oil, with polyunsaturated fats, like those found in corn oil. Doing so may reduce your risk of cardiovascular disease by as much as 30 percent.


Finally we have my favorite weeknight dinner which is a 30-minute Fall Harvest Sheet Pan coated in a garlic herb marinade. All cooking oils have a smoke point that, once exceeded, negatively affects the food’s flavor and nutrition. So you want to choose a cooking oil with a high smoke point like Mazola which has a smoke point of 450 F. 

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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Have you tried this 2 min breakfast #wraphack ✨ Have you tried this 2 min breakfast #wraphack ✨ Start with a whole grain tortilla & top with four toppings - ✔️produce, ✔️protein, ✔️fat & ✔️flavor. Get creative with diff fillings of choice that check these boxes for a balanced + easy brekkie with staying power! 🍅🥬🧀#breakfastwraphack #protein #fiber #veggies #2minutebreakfast #nutritionbymia

What you’ll need:
✨1 whole grain sprouted tortilla
🥬PRODUCE - romaine
🧀FAT - cheese or almond cheese
🥩PROTEIN - black beans or cooked ground beef
🍅FLAVOR - @freshcravingssalsa crisp authentic tasting salsa found chilled in the produce section at Walmart.

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom. 
2️⃣Add your protein, produce, flavor and fat to the four quadrants. 
3️⃣Starting with the bottom left corn, fold the tortilla up, then over to the right and then down.
4️⃣Heat the tortilla in a pregreased skillet over medium heat to melt the cheese (optional).
NEW #dayofeats ✨#RDeats #nutritionbymia 🥞BRE NEW #dayofeats ✨#RDeats #nutritionbymia

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🥕SNACK: protein + fiber snack plate with flax crackers, salsa, sliced carrots, apples + PB
🍕DINNER: truffle pizza on a coconut flour crust. Recipe in yesterday’s post!
Sharing four easy ways to eat healthier in 2021 on Sharing four easy ways to eat healthier in 2021 on NBC Houston including a better-for-you dessert recipe and smarter snack options. 🍎🥑🥕🥦Catch the tips & recipes on nutritionbymia.com & click2houston.com. #healthy2021 #smartersnacks #plantbased #healthycooking #Houston #nutritionbymia
3-ingredient truffle coconut flour crust pizza 🍕✨Naturally GF made with egg whites, coconut flour & truffle dust by @trufflehunteruk that makes this taste restaurant-worthy. 🍄Recipe deats below 👇 #trufflepizza #GF #coconutflourcrust

What you’ll need:
3 egg whites
1/4 cup coconut flour
1 tsp truffle dust
Toppings of choice: cheese, marinara, mushrooms, basil etc

Whaat to do:
1️⃣Mix egg whites, coconut flour and truffle dust in a mixing bowl. Add a tablespoon of water as needed for batter just cute come together.
2️⃣Press batter into thin crust and place on a lined baking sheet. Bake for 10 minutes. Top with toppings of choice and bake for another 5 minutes if adding cheese for cheese to melt.
Bloomin’ apples 🍎✨Have you tried? #Made th Bloomin’ apples 🍎✨Have you tried? 
#Made these with 4 ingredients: cinnamon, maple syrup, yogurt for topping & @superfreshgrowers @autumngloryapple from @heb which have a sweet cinnamon, caramel & apple cider-like taste. Recipe deats below ✨

What you’ll need:
2 tbsp maple syrup 
1/2 tsp cinnamon
1 @autumngloryapple 
1/4 cup yogurt

What to do:
1️⃣Preheat oven to 375 F
2️⃣Whisk together maple syrup and cinnamon.
3️⃣Slice off the top of the apples and using a melon baller to scoop out the core. Use a paring knife to make two circular cuts around the core, then place your apple cut side down on a cutting board and slice crosswise.
4️⃣Brush with maple syrup mixture, place in a baking dish and bake for 30 minutes.
#sponsored 6-ingredient OAT cinnamon rolls for Mon #sponsored 6-ingredient OAT cinnamon rolls for Monday morning! ✨ Made with Greek yogurt, almond butter & 1 cup of 100% whole grain @Quaker Oats. A ½ cup of uncooked oats isa good source of fiber and essential vitamins and minerals like vitamin B1, magnesium, phosphorous and manganese. 

With the pandemic amplifying existing food insecurity across the country, @Quaker is partnering with @FeedingAmerica. To join Quaker’s efforts, people can simply purchase a participating Quaker Cereal product and enter the UPC code online at  Quakeroats.com/feedingamerica now through February 28. Quaker will donate $1 to Feeding America for each corresponding UPC code, up to $250,000. Enjoy this delicious recipe and give back this year! Recipe below 👇

What you’ll need:
1 cup Quaker old fashioned oats, ground into flour
2 tsp baking powder
1/2 cup plain nonfat Greek yogurt
2 tsp cinnamon
1 tbsp coconut sugar
1 tbsp almond butter, warmed to a liquid consistency

What to do:
1️⃣Preheat oven to 350 F.
2️⃣In a large bowl, combine oat flour, baking powder, yogurt and 1 teaspoon of cinnamon until combined. 
3️⃣Add batter to clean working surface and use a wooden roller to roll the dough into a long rectangle about 1/4-inch thick. 
4️⃣Brush almond butter on one side of the dough and sprinkle with coconut sugar and cinnamon.
5️⃣Roll dough into a long roll and slice into 4 cinnamon rolls Place in a small baking dish and bake for 15-20 minutes.

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