CanolaInfo Cooks With...

CanolaInfo will be showcasing many partnerships with chefs, food authors, sports figures, health professionals, and more. This series is called 'CanolaInfo Cooks With...' and we are proud to feature Janet Evans.

CanolaInfo Cooks With Janet Evans

Janet Evans, one of the greatest swimmers in the world and four-time Olympic gold medalist, offers a few of her Gold Medal Recipes. Scroll down to read all four recipes.

	Janet Evans with her Olympic medals. (Photograph by John Strand)

	Audio: Lifestyles radio interview with Janet Evans, Olympic champion

	Download Gold Medal Recipes by Janet Evans as a single PDF Watch Janet Evans talk about being heart smart (1MB) Watch Janet Evans talk about using Canola Oil in her kitchen (2.2MB) Watch Janet Evans talk about staying in winning shape (1.7MB) News: Olympian Janet Evans Goes for the Gold with Canola Oil in 2008-09

TACO SALAD WITH HOMEMADE PITA WEDGES
Taco salad is my signature dish. Using canola oil in the dressing makes it low in saturated fat and trans fat-free! Canola oil also allows the savory and sweet flavors to shine through.

Dressing

• 1 cup canola oil 250 mL
• 1/4 cup white vinegar 60 mL
• 2 Tbsp lime juice 30 mL
• 1 garlic clove, minced 1
• 1/4 tsp dry mustard 1 mL
• 2 Tbsp sweet pickle relish 30 mL
• 2 Tbsp ketchup 30 mL
• 1/2 tsp salt 2 mL
• 1/8 tsp pepper 0.5 mL

Salad

• 1 head romaine lettuce, washed and torn 1
• 1 (15 oz/443 mL) can red kidney beans, drained and rinsed 1
• 1/2 cup low-fat cheddar cheese 125 mL
• 1/4 cup red onion, sliced 60 mL
• 1 tomato, diced 1
• 2 small whole wheat pitas, split in half and quartered 2

Instructions for Taco Salad

1. In a bowl, whisk together canola oil, vinegar, lime juice, garlic, mustard, relish, ketchup, salt and pepper. Refrigerate until ready to use. Dressing will keep for 3-4 days in the refrigerator.

2. Preheat oven to 350° F (175° C). Brush each pita quarter with 1/2 tsp (2 mL) of dressing. Place on baking sheet and bake for 8-10 minutes or until crisp.

3. In a large bowl, combine lettuce, beans, cheese, onion and tomatoes. Divide salad into 8 servings. Add 2 Tbsp (30 mL) dressing to each serving and toss. Serve with baked pita wedges.

Serves 6 to 8.

	Based on 8 servings Calories 250 cal Total Fat 17 g Saturated Fat 1 g Cholesterol 0 mg Protein 7 g Carbohydrates 19 g Fibre 6 g Sodium 210 mg

SMOOTHIES
Smoothies are a great way to get a dose of fruit, fiber and good fats. This shake is loaded with antioxidants and full of flavor. Adding a little canola oil to it gives me omega-3 fats and vitamin E as well as a smoother taste. Every body wins with canola oil!

Berry Good for You Smoothie

• 1 medium banana 1
• 1/2 cup blueberries 125 mL
• 1/2 cup strawberries 125 mL
• 1/2 cup green tea, cooled 125 mL
• 1/2 cup cranberry juice, 125 mL
• 4 ice cubes 4
• 2 Tbsp canola oil 30 mL

Instructions for Berry Good for You Smoothie

1. In a blender, add banana, blueberries, strawberries, green tea, cranberry juice, ice cubes and canola oil.

2. Blend until combined. Serve immediately. Yield: 2 cups.

Tip: Use fresh or frozen fruit. Your favorite cold tea may be substituted for green tea.

	Based on 1/2 cup (125 mL) serving Calories 120 cal Total Fat 7 g Saturated Fat 0.5 g Cholesterol 0 mg Protein 1 g Carbohydrates 15 g Fibre 2 g Sodium 0 mg

Banana Mango Ginger Smoothie

• 1 medium banana 1
• 1/2 cup pineapple 125 mL
• 1/2 cup mango 125 mL
• 1/2 cup green tea, cooled 125 mL
• 1 Tbsp honey 15 mL
• 4 ice cubes 4
• 2 Tbsp canola oil 30 mL
• 1/2 tsp crystallized ginger 2mL

Instructions for Banana Mango Ginger Smoothie

1. In a blender, add banana, pineapple, mango, green tea, honey, ice cubes, canola oil and ginger.

2. Blend until combined. Serve immediately. Yield: 2 cups.

Tip: Use fresh or frozen fruit. Your favorite cold tea may be substituted for green tea.

	Based on 1/2 cup (125 mL) serving Calories 130 cal Total Fat 7 g Saturated Fat 0.5 g Cholesterol 0 mg Protein 1 g Carbohydrates 18 g Fibre 1 g Sodium 0 mg

Peaches & Yogurt Smoothie

• 1 medium banana 1
• 1/2 cup frozen blueberries 125 mL
• 1/2 cup frozen peaches 125 mL
• 1/2 cup green tea, cooled 125 mL
• 1/2 cup low fat plain yogurt 125 mL
• 4 ice cubes 4
• 2 Tbsp canola oil 30 mL
• 1 Tbsp honey 15 mL

Instructions for Peaches & Yogurt Smoothie

1. In a blender, add banana, blueberries, peaches, green tea, yogurt, ice cubes, canola oil and honey.

2. Blend until combined. Serve immediately. Yield: 2 cups.

Tip: Use fresh or frozen fruit. Your favorite cold tea may be substituted for green tea.

	Based on 1/2 cup (125 mL) serving Calories 140 cal Total Fat 8 g Saturated Fat 1 g Cholesterol 0 mg Protein 2 g Carbohydrates 18 g Fibre 2 g Sodium 25 mg

ARRABIATA PASTA SAUCE
For my family, I like quick, easy and healthy meals. One of my favorites is pasta with a spicy tomato sauce. The key to a great sauce is layering flavors, and it all starts with canola oil in a sizzling pan. With high heat tolerance and a neutral taste, canola oil is the perfect first ingredient.

Arrabiata means "angry style" in Italian and it’s named as such due to the heat of the peppers. This simple, spicy sauce goes well with plain penne pasta. Adding fresh garden tomatoes to the sauce makes it hearty enough to go well with chicken or fish. If you like hot spice, add more red chili flakes!

• 3 Tbsp canola oil 45 mL
• 1 onion, diced 1
• 1 garlic, minced 1
• 1 tsp red chili flakes 5 mL
• 8 cups Roma tomatoes, seeded, chopped 2L
• 1 tsp salt 5 mL
• 1/4 tsp granulated sugar 1 mL
• 3 Tbsp fresh oregano, chopped 45 mL
• 3 Tbsp fresh basil, chopped 45 mL
• Pepper to taste

Instructions for Arrabiata Pasta Sauce

1. Heat canola oil in a saucepan over medium high heat. Sauté onions in canola oil until softened. Add garlic and red pepper flakes. Add tomatoes and simmer with lid on for 20 minutes.

2. Remove lid, stir and simmer for 15 minutes. Add salt, sugar, oregano and basil. Stir to combine. Season with pepper to taste and serve. Yield: 4 cups (1L) or 8 servings.

Tip: You can substitute fresh tomatoes with two 28 ounce cans of low-sodium diced tomatoes.

	Based on 1/2 cup (125 mL) serving Calories 100 cal Total Fat 6 g Saturated Fat 0 g Cholesterol 0 mg Protein 2 g Carbohydrates 11 g Fibre 3 g Sodium 300 mg

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