2024 Healthy and Delicious Recipes – Tips & Guide

Many people entered 2024 with a promise to focus more on health and wellness and in that, diet plays a crucial role. One important aspect of this is the choice of cooking oils which play a crucial role in enhancing the flavor of our meals but also in providing essential nutrients. Among the top choices for healthy oils to cook with are soybean oil and olive oil which are both known for their health benefits and versatility in the kitchen.

Soybean oil is rich in polyunsaturated fats including omega-3 and omega-6 fatty acids which are beneficial for heart health. It also has a high smoke point which makes it ideal for many tasks in the kitchen including frying, sautéing, and baking. 

On the other hand, olive oil, especially extra virgin olive oil, is celebrated for its monounsaturated fats and antioxidants. These contribute to reduced inflammation and improved heart health. Olive oil has a distinct and robust flavor which makes it perfect for dressings, marinades, and low-heat cooking.

In this article, we will take a closer look at a selection of top healthy recipes that showcase the versatility and benefits of these oils.  We will go through all of the day’s meals so you are equipped with some delicious and healthy recipes throughout the day’s different meals while enjoying a diverse and flavorful diet.

The Importance of Healthy Cooking Oils

Soybean oil is often a very underestimated that offers exceptional nutrition. It has high levels of polyunsaturated fats, including omega-3 and omega-6 fatty acids. All of these fats are extremely valuable for heart health as they help lower cholesterol levels and reduce the risk of cardiovascular diseases. 

Soybean oil is also a great source of Vitamin E which is a potent antioxidant that protects cells from damage. Soybean oil is neutral in flavor and has a high smoke point which makes it versatile for different cooking methods. Soybean oil is therefore very versatile and can seamlessly blend into any dish while providing health benefits.

Benefits of Olive Oil

Olive oil (especially extra virgin olive oil) is widely appreciated for its rich content of monounsaturated fats which are beneficial for heart health. Monounsaturated fats help reduce bad cholesterol levels while increasing good cholesterol which ultimately helps promote cardiovascular well-being. Also, olive oil contains a lot of antioxidants like polyphenols which have anti-inflammatory properties and can reduce the risk of chronic diseases. The robust and distinct flavor of olive oil makes it very suitable for marinades, dressing, as well as low-heat cooking. It is an oil that can ultimately enhance the taste of dishes while contributing to a healthy diet.

Comparing Soybean Oil and Olive Oil

Both soybean oil and olive oil offers great health benefits but they both have unique properties that make them suitable for different culinary uses. Soybean oil has a high smoke point which is ideal for high-heat cooking such as frying and baking. Its neutral flavor allows other ingredients to shine and ensures that the flavor of the oil doesn’t steal the show.

Olive oil (especially extra virgin) is most suitable for applications that benefit from its rich flavor and nutritional profile. This includes everything from salad dressings, dips, and cooking with low heat.

With both of these oils, you are well equipped with two oils that together are suitable for any type of cooking, and which both offer a variety of flavors and health benefits, making your meals not only delicious but also nutritious.

Breakfast Recipes

It’s always said that breakfast is the most important meal of the day so let’s start with some delicious and nutritious breakfast recipes that sort the tone for a healthy lifestyle. Here are two breakfast recipes that incorporate the benefits of soybean oil and olive oil, ensuring a great start to your day.

Healthy Breakfast Smoothie

Start your morning with a delicious and nutritious smoothie. This recipe combines yogurt with the refreshing flavors of fresh fruits and with a touch of the subtle, nutty notes of soybean oil. This oil not only adds a smooth consistency but also provides essential fatty acids that are beneficial for heart health.

Ingredients:

• 1 cup of low-fat yogurt
• 1 banana
• 1 cup of mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon of soybean oil
• 1 tablespoon of honey
• 1/2 cup of ice cubes

Preparation Steps:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Avocado Toast with Olive Oil

Another delicious recipe to get the day started-  avocado toast with olive oil. This is a simple yet absolutely delicious and nutritious breakfast option. Using olive oil in this recipe adds a rich flavor and also provides a dose of healthy monounsaturated fats and antioxidants.

Ingredients:

• 2 slices of whole grain bread
• 1 ripe avocado
• 1 tablespoon of extra virgin olive oil
• Salt and pepper to taste
• Optional: Cherry tomatoes, red pepper flakes, a squeeze of lemon juice

Preparation Steps:

1. Toast the slices of whole grain bread until golden brown.
2. In a bowl, mash the avocado with a fork until smooth.
3. Drizzle the olive oil into the mashed avocado and mix well.
4. Spread the avocado mixture evenly over the toasted bread.
5. Season with salt and pepper to taste.
6. Optional: Top with cherry tomatoes, red pepper flakes, and a squeeze of lemon juice for extra flavor.

Lunch Recipes

Lunch is a must-have meal that provides you with the energy for the rest of the day. Let’s have a look at two healthy and delicious lunch recipes that use soybean oil and olive oil.

Vegetarian Lasagna

If you are a vegetarian or just looking to cut down on your meat consumption, a vegetarian lasagna can never go wrong. This recipe combines a variety of vegetables with creamy cheese and lasagna noodles brought together with the richness of Nutrioli® Pure Soybean Oil. 

The soybean oil helps to sauté the vegetables perfectly which ultimately enhances the flavors and add a healthy dose of essential fatty acids.

Ingredients:

• 2 tablespoons Nutrioli® Pure Soybean Oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 bell pepper, diced
• 1 cup mushrooms, sliced
• 1 cup spinach
• 1 jar marinara sauce
• 9 lasagna noodles, cooked
• 2 cups ricotta cheese
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste

Preparation Steps:

1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat soybean oil over medium heat.
3. Sauté the onion and garlic until translucent.
4. Add zucchini, bell pepper, and mushrooms, and cook until tender.
5. Stir in spinach and cook until wilted. Season with salt and pepper.
6. Spread a layer of marinara sauce in a baking dish.
7. Layer with lasagna noodles, ricotta cheese, vegetable mixture, and shredded mozzarella.
8. Repeat layers, ending with a layer of marinara sauce and mozzarella.
9. Sprinkle Parmesan cheese on top.
10. Cover with foil and bake for 25 minutes. Remove foil and bake for an additional 10 minutes until cheese is bubbly and golden.

Salmon Teriyaki Bowl

Salmon can never go wrong. Combine that with teriyaki and you have the perfect recipe. This is not only a delicious recipe but also protein-packed.

This dish contains salmon glazed with a homemade teriyaki sauce served over a bed of rice with fresh vegetables. The use of soybean oil in cooking the salmon contributes with a flavorful finish.

Ingredients:

• 2 tablespoons soybean oil
• 2 salmon fillets
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• 1 garlic clove, minced
• 2 cups cooked rice
• 1 cup steamed broccoli
• 1 carrot, julienned
• 1 avocado, sliced
• Sesame seeds for garnish

Preparation Steps:

1. In a small bowl, mix soy sauce, honey, rice vinegar, ginger, and garlic to make the teriyaki sauce.
2. Heat soybean oil in a pan over medium heat.
3. Cook the salmon fillets for 3-4 minutes on each side until cooked through.
4. Pour the teriyaki sauce over the salmon and cook for an additional 2 minutes, allowing the sauce to thicken.
5. In bowls, arrange rice, steamed broccoli, carrot, and avocado slices.
6. Place the salmon fillets on top and drizzle with any remaining teriyaki sauce.
7. Garnish with sesame seeds.

Dinner Recipes

Nothing goes up to a delicious and health dinner to finish off the day. It is a time to unwind after a long day and replenish your energy. Here are two delicious recipes that combine the nutritional benefits of soybean oil and olive oil and with healthy and delicious

Beef Steak with Garlic Potatoes

Beef and steak is the ultimate dish that combines protein and healthy carbohydrates. It’s also a dish that is loved by most. Soybean oil is perfect to use to achieve a perfect sear on the steak to enhance its natural flavors while keeping it juicy and tender. Garlic potatoes cooked to golden perfection will complement the steak beautifully.

Ingredients:

• 2 tablespoons soybean oil
• 2 beef steaks
• Salt and pepper to taste
• 4 medium potatoes, diced
• 3 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped

Preparation Steps:

1. Heat 1 tablespoon of soybean oil in a skillet over medium-high heat.
2. Season the steaks with salt and pepper, then sear them in the skillet for 3-4 minutes on each side for medium-rare. Adjust time based on preferred doneness.
3. Remove steaks from the skillet and let them rest.
4. In the same skillet, add the remaining soybean oil and diced potatoes.
5. Cook the potatoes until they are golden brown and tender, about 15 minutes.
6. Add minced garlic and cook for an additional 2 minutes.
7. Sprinkle chopped parsley over the potatoes and serve alongside the steaks.

Broccoli and Chicken Salad

If you prefer to keep it more lean, a broccoli and chicken salad is a delicious and light dinner option. It combines the crunch of fresh vegetables with the tenderness of grilled chicken. Olive oil is used to dress the salad which adds a rich flavor and provides a healthy dose of monounsaturated fats.

Ingredients:

• 2 tablespoons olive oil
• 2 chicken breasts
• Salt and pepper to taste
• 1 head of broccoli, cut into florets
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1/4 cup almonds, toasted
• 1/4 cup feta cheese, crumbled
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard

Preparation Steps:

1. Heat 1 tablespoon of olive oil in a grill pan over medium heat.
2. Season the chicken breasts with salt and pepper, then grill until cooked through, about 6-7 minutes on each side.
3. Let the chicken rest before slicing it into strips.
4. Steam the broccoli florets until tender but still crisp, about 3-4 minutes.
5. In a large bowl, combine the broccoli, red bell pepper, red onion, toasted almonds, and feta cheese.
6. In a small bowl, whisk together the remaining olive oil, balsamic vinegar, and Dijon mustard to make the dressing.
7. Toss the salad with the dressing, then top with the sliced chicken.