SLC23-W5 | Salads
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People often say, "An apple a day keeps the doctor away." I believe a better saying would be, "Eat healthy meals to extend your life."
Since starting this class, I've been reflecting on my eating habits over the years. I realize I haven't been eating healthily, but I'm grateful for the knowledge I've gained.
Based on what is seen in this class, what would be the most recommended oils for cooking at high temperatures and why? Explain your answer. |
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The most recommended oils for cooking at high temperatures include; Avocado oil, Sesame oil, Olive oil.
• Avocado oil
Avocado oil can withstand high temperatures with a smoke point of around 520°F (271°C), making it ideal for methods like deep frying. Its flavor is best for both sweet and savory dishes. Additionally, its nutritional profile is comparable to that of olive oil. It also contain antioxidants and other nutrients such as vitamin E.
• Sesame Oil
From my research, sesame oil has a smoke point of about 410°F (210°C), which is considered medium-high. It is rich in heart-healthy antioxidants such as sesamol, which may offer several benefits, including possible protection against diseases.
• Olive oil
The smoke point of olive oil is around 350°F (176°C), making it suitable for many cooking methods, especially in baking. For years, olive oil has been a top choice for cooking oils worldwide due to its versatility. It offers a mild peppery or grassy taste and can be used for baking, or in salad dressings. Additionally, olive oil is high in vitamin E, which serves as an antioxidant.
Performs a HEALTHY SALAD with the 3 macronutrients: carbohydrate, protein and fat (SHOW INGREDIENTS, STEP TO STEP AND FINAL RESULT) |
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 Ingredients |
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| Carbohydrate | Protein | Fat |
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| Potatoes | Egg | Avocado |
Preparation steps
 | Wash potatoes and egg with a clean water, and set on fire to cook |
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| Remove egg from hot water and allow to cool off. Peel potatoes and allow to cool |  |
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 | Wash avocado with a clean water and slice |
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| Slice potatoes and eggs to your desired shape |  |
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 | Set salad in a plate the way you desire |
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Make a healthy dressing for your salad (SHOW INGREDIENTS, STEP BY STEP AND FINAL RESULT) |
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 Ingredients |
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• Vinegar + • Olive oil + • Salt + • Pepper
Process
 | In a plate, add little quantity of vinegar |
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| Add in a little pepper and stir well to mix |  |
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 | Add in olive oil and stir until properly mixed |
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| Finally, add a pinch of salt and stir well to mix |  |
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 The final result |  Adding it to the salad |
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According to your criteria based on the classes seen so far, how would you classify your salad, a side dish or a main dish? Explain your answer |
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Sweet potatoes, eggs, and avocado are full of nutrients, making this salad a great healthy choice. It can be enjoyed as a side or a main dish, depending on how much you serve and what else you add. The mix of sweet potatoes, smooth avocado, and protein-rich eggs results in a tasty and filling meal.
My salad seems more like a side dish since it's a small portion meant for just one person.
I invite @mariami @nancy0 @aviral123