Recipes

THE WRONG CHOICE OF OIL MAY KILL YOU!

Most households have a bottle of cooking oil in the cupboard, but the oil you choose might shorten your life! We now know that SATURATED FATS should be reduced in our diet and substituted with POLYUNSATURATED and MONOUNSATURATED FATS. So how do you choose the RIGHT OIL when they all look the same and they are all CHOLESTEROL FREE?

Well, firstly look for POLYUNSATURATED or MONOUNSATURATED oils such as MONTOLLA. If it just says "blended oil" or "vegetable oil" it could contain SATURATED FATS. OILS such as SUNFLOWER OIL, CANOLA OIL, OLIVE OIL and SOYA OIL are good and you can find these at all good supermarkets.

MONTOLLA produces a blend of CANOLA PLUS OLIVE OIL that provides a mild olive flavour in a MONOUNSATURATED oil that can be used for all cooking, frying or baking.

SOYA LITE oil is lighter in flavour, polyunsaturated and great on salads.

CANOLA OIL is 100% pure CANOLA OIL,  that gives CRISP dry frying with a lovely nutty flavour.
SUNFLOWER OIL is POLYUNSATURATED and ideal for salads and cooking.

PURE VEGETABLE OIL is a pure MONO UNSATURATED vegetable oil suitable for salads and cooking.

TIPS ON USING OILS: KEEP YOUR OIL IN A COOL DARK CUPBOARD: Never leave it next to the stove or on a window ledge. USE ONLY WHAT YOU NEED: We all need to reduce overall fat levels in our diet. SUBSTITUTE FOR MARGARINE OR BUTTER: In many recipes you can substitute MONTOLLA OILS for margarine or butter. FRYING TIPS: It is best not to reuse frying oil, but if you do, wait until it is cool then strain it to remove food particles or burnt crumbs. DISPOSAL: NEVER tip oil down the sink! When cooled, tip it into a cardboard milk carton, seal, and dispose of with the household garbage.

WHY YOU SHOULD CONSIDER  CHANGING YOUR OIL!

CHOLESTEROL FREE, MONO UNSATURATED, POLY UNSATURATED, SATURATED, OMEGA 3, OMEGA 6, ESSENTIAL FATTY ACIDS......

Do you recognise these terms? Do they confuse you?

Well, it is not surprising if they do! You would have to be a chemist to understand all the terms and what they mean. All you want to do is buy some cooking oil!

What to do? Naturally, like a good consumer you read the label; only then you find that it does not really help you! Just remember, ALL OILS ARE EQUAL,

BUT SOME ARE MORE EQUAL THAN OTHERS!

(IN FACT, CHOOSING THE CORRECT OIL COULD VERY WELL BE A LIFE OR DEATH DECISION).

TIME FOR AN OIL CHANGE?

For everyday use the main points you should remember are:

* LOOK FOR CHOLESTEROL FREE OIL

* LOOK FOR POLY UNSATURATED OR MONO UNSATURATED OIL

(Think carefully about BLENDED VEGETABLE or EDIBLE VEGETABLE OIL as it may contain SATURATED FATS).

We SUGGEST OLIVE OIL, CANOLA OIL, SOYA OIL and SUNFLOWER OIL as being oils most suitable for everyday consumption, although it must be remembered that some oil is essential to our diet but too much is not good for us. Just because some oils are better for us does not mean we can eat more of them!

"MONTOLLA" OILS are CHOLESTEROL FREE and either POLY UNSATURATED or MONO UNSATURATED and can form part of a CHOLESTEROL LOWERING DIET. FOR THE TECHNICALLY MINDED

It is the atom structure of an oil that defines its properties. All fatty acids consist of carbon atom units, and it is the carbon atoms which define saturates or unsaturates. Single bonds are saturated and double bonds are unsaturated. If there is ONE double bond it is MONO UNSATURATED, if there is more than one double bond it is POLY UNSATURATED. The other defining factor is HYDROGEN. Saturates have a hydrogen atom attached while unsaturates do not. We should be looking for POLY UNSATURATED or MONO UNSATURATED OILS rich in E.F.A's (ESSENTIAL FATTY ACIDS).

 E.F.A's are essential for a healthy human body. They ensure efficient production of healthy new cells, and the maintenance of our nervous system and cardio vascular system, amongst other important functions. The two E.F.A's you often hear about are OMEGA 3 and OMEGA 6.

Among their many functions these E.F.A's help produce the protective membrane around the cells so you can see how they are a basic requirement for healthy living!

MONO and POLY UNSATURATES all contain vitamins A, D, E and K which are essential for healthy skin and muscle tissue.

CANOLA OIL is a source of OMEGA 3 and OMEGA 6 fatty acids.

SOYA OIL is a source of essential fatty acids including OMEGA 3.

OLIVE OIL is an ideal source of essential fatty acids especially OMEGA 6.

SUNFLOWER OIL is rich in POLYUNSATURATES.

SO, WHAT OIL DO YOU CHOOSE?

Well, perhaps the answer is HORSES FOR COURSES, or OILS FOR DIFFERENT USES.

Rather than just choose on oil and use that for all cooking purposes, maybe you should consider MONTOLLA SOYA LITE oil for SALADS, DRESSINGS and CAKES.

MONTOLA SUNFLOWER OIL is an all purpose oil suitable for all salads and cooking.

MONTOLLA CANOLA OIL for deep frying and a blend, MONTOLLA CANOLA PLUS OLIVE OIL for baking, shallow frying, barbecues and whenever a mild olive flavour is required.

Montolla oils are packed right here in Australia in a modern factory under Australian Standard ISO 9000, using disabled employees as part of a training and vocational program. So every purchase of MONTOLLA OILS benefits these disabled workers.

CREAM DREAM PRAWNS                             Back

YOU WILL NEED:

2 TABLESPOONS MONTOLLA CANOLA PLUS OLIVE OIL

1 CLOVE GARLIC FINELY CHOPPED

1 MEDIUM ONION FINELY CHOPPED

SALT AND PEPPER (TO TASTE)

1KG PEELED GREEN PRAWN MEAT (OR ROYAL RED RAW PRAWN MEAT)

200ML DAIRY FARMERS THICKENED CREAM

1 1/2 CUPS JASMINE RICE

SPRINKLE MIXED HERBS

STEP 1

ADD RICE TO BOILING WATER AND START COOKING. THEN HEAT OIL IN HEAVY PAN AND ADD ONION AND GARLIC. STIR FRY UNTIL ONION IS CLEAR.

STEP 2

ADD PRAWNS AND STIR QUICKLY TO COAT WITH OIL THEN SIMMER 2 MINUTES.

STEP 3

ADD CREAM, SALT & PEPPER AND MIXED HERBS. STIR UNTIL SIMMERING THEN COVER AND SIMMER ON A LOW HEAT FOR 2 TO 3 MINUTES.

STEP 4

DRAIN RICE, RINSE UNDER HOT WATER, PRESS RICE INTO A PLASTIC CUP AND TURN (KNOCK) OUT INTO CENTER OF A WARM PLATE. SURROUND THE TOWER OF RICE BY SPOONING OUT PRAWNS AND CREAM MIXTURE AROUND RICE.

SERVES 4

PREPARATION TIME: 5 MINUTES

COOKING TIME: 10 MINUTES

SALMON ENTREE                                     Back

YOU WILL NEED:

2 THICK SALMON CUTLETS

100G CREAM

50G ONIONS

4 FRESH BAY LEAVES

4 TEASPOONS CANOLA PLUS OLIVE OIL

SALT & PEPPER

WORCESTERSHIRE SAUCE

METHOD

HEAT MONTOLLA OIL IN PAN & SEAR SALMON CUTLETS BOTH SIDES, THEN COOK "RARE". REMOVE TO WARM OVEN AND HOLD.

FINELY CHOP ONION AND CHOP BAY LEAVES INTO THIN STRIPS. PUT INTO PAN SALMON WAS COOKED IN, ON A LOW FLAME, COOK UNTIL ONION IS TRANSPARENT. ADD CREAM, A FEW DROPS OF WORCESTERSHIRE SAUCE, SALT & PEPPER & STIR GENTLY FOR 2 MINUTES. TURN UP HEAT, ADD SALMON CUTLETS. AFTER 1 MINUTE REMOVE CUTLETS TO PLATE, POUR SAUCE OVER TOP & SERVE.

SERVES 2

GOULASH                                     Back

YOU WILL NEED:

3 TABLESPOONS MONTOLLA CANOLA PLUS OLIVE OIL

3 ROUNDED TABLESPOONS FLOUR

1KG CUBED LEAN BEEF

4 SMALL ONIONS (ROUGHLY CHOPPED)

1 1/2 CUBES CUBED POTATOES

SALT & PEPPER TO TASTE

1 TABLESPOON TOMATO PASTE

METHOD:

In a heavy pot, boil 1 litre water and add the cubed beef. Boil for 5 minutes then cover and simmer for 2 hours. In separate saucepan parboil potatoes for 5 minutes then drain and add to meat. Add onions, and cover. Mix flour and MONTOLLA OIL to a smooth paste and add to saucepan stirring in well. Add salt, pepper and tomato paste stir in well and simmer 5 more minutes.

Serve with crusty bread.

SERVES 4

FISH CASSEROLE                                             Back

YOU WILL NEED:

6 TABLESPOONS MONTOLLA SUNFLOWER OIL

2 ONIONS FINELY SLICED

2 CUPS COOKED DICED POTATO

1/2 CUP DICED CELERY

1/4 CUP SLICED ESCHALOTS

1 CUP WHOLE KERNEL SWEET CORN

500G SHREDDED TUNA OR SALMON

1/2 PINT STOCK

2 LEVEL TABLESPOONS CORNFLOUR

1 LEVEL TABLESPOON SUGAR

2 TABLESPOONS SOY SAUCE

METHOD:

Heat MONTOLLA OIL in frying pan and fry onions until golden brown. Add potatoes, celery, eschalots and corn, then cook for 3 minutes before adding the fish. Turn pan off.

In a saucepan heat stock until boiling, blend cornflour and sugar with soy sauce and stir into stock. Stir until sauce boils and thickens. Simmer for 3 minutes then pour sauce over ingredients in pan and serve.

Great with boiled rice.

SERVES 2

MONTOLLA STRAWBERRY ICE-CREAM             Back

YOU WILL NEED:

1/2 CUP MONTOLLA SOYA LITE OIL

5 TABLESPOONS SKIM MILK POWDER

1 1/2 CUPS HOT SKIM MILK

500G FROZEN STRAWBERRIES

2 EGG WHITES

1/4 TEASPOON SALT

METHOD:

Mix MONTOLLA oil and skim milk powder in a blender or small bowl. Add half a cup of the hot skim milk to make a paste. Beat at HIGH speed in blender or with mixer until emulsion forms. Add remaining milk slowly then beat on HIGH for 20 seconds. COOL.

Blend in salt and partially frozen strawberries pour into tray and freeze. When almost frozen remove and beat on HIGH for 3 minutes then fold in egg whites and beat for 1 minute on HIGH. Freeze for 24 hours before serving.

(Frozen Raspberries may be substituted for strawberries)

SPECIALTY OILS

 MONTOLLA fine specialty cooking oils are available at all good supermarkets!

MIX WELL AND POUR OVER A FRESH FRUIT SALAD, AND WOW!

LO-FAT MEATLOAF

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