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Asseen in Yum

Coconut Oil: Do or Don’t?

While Dr. Oz and health experts are touting the benefits of coconut oil, the lack of scientific evidence indicates otherwise. However, this trendy ingredient hit supermarket shelves only recently. The saturated fat found in chocolate was once demonized as a contributor to heart disease, yet is now believed to be safe. So coconut lovers everywhere, remain hopeful!

If you prefer to stick with olive oil, go right ahead. Until we have more information, continue to use coconut oil sparingly. If you are not using it at all, there is no need to start (yet!).

What we do know is that unsaturated fats are heart healthy. Aim to include these in your diet instead of those made of saturated fats (butter, lard, coconut or palm oil) or trans-fats (partially hydrogenated oils).

For more information on how to incorporate healthy fats into your family’s diet, visit choosemyplate.gov.

By Jessica Corwin, RD MPH

Asseen in Yum

Mushroom and White Bean Tostadas

Next time you are looking for a quick and simple lunch idea that both you and your kids will love, try making a tostada. They’ll love the flavor of this Mushroom and White Bean Tostada, but you can top your tortillas with whatever your family loves!

Serves 6

Prep Time: 10 minutes

Cook Time: 15 minutes

1 Tablespoon olive oil

1 Tablespoon butter

8 ounces sliced mushrooms, cleaned and patted dry

2 cloves garlic, minced

1 pinch kosher salt

1 15.9-ounce can Great Northern beans,

drained and rinsed

¼ cup vegetable oil

6 flour tortillas, fajita size

1 cup romaine lettuce, chopped

1 tomato, seeded and diced

¼ cup shredded Swiss cheese

Heat a saucepan over medium heat. Add olive oil, butter and mushrooms. Sauté for 5-10 minutes or until mushrooms release moisture and shrink. Continue until most of the liquid has evaporated.

Add minced garlic, kosher salt and Great Northern beans. Stir and cook until mixture is heated through.

For tostada shells: On a separate pan, heat vegetable oil over medium heat in a large skillet. Using tongs, place a flour tortilla in the oil. Fry for 30 seconds or until lightly browned. Use tongsto flip the tortilla, and cook for 15-30 seconds until brown. If bubbles form, poke with your tongs to burst them. Using tongs, carefully remove the tortilla from the oil and place on a paper towel to drain.

Repeat with remaining tortillas, turning down the heat if needed to avoid burning. Let shells cool.

To assemble, place one shell on a plate. Top with a handful of lettuce, 1 spoonful of the mushroom and bean mixture and 1 spoonful of diced tomatoes. Sprinkle with Swiss cheese. Serve hot.

Written and Photographed by Kristen Doyle