240 cal; 10.0g total fat; 1.5g Sat fat; 6.1g poly unsat fat; 3.8g monounsat fat; 0mg cholesterol; 39mg sodium; 351.7mg potassium; 54.7g carbs; 7.7g fibre; 7.7g sugars; 5.5g protein; of note on the vitamin/mineral side % of RDA – copper – 27.8%; folate – 11.4%; iron 19.9%; magnesium – 33.6%; manganese – 201.2%; phosphorus – 38.3%; thiamin – 36.5% and zinc – 23.1%. All others are less than 10%

ALL oils are processed. Are some processed more than others? Of course; however, you also need to take into consideration that certain oils should not be heated above a certain temperature and/or not used at all in cooking/baking. I suppose you could use olive oil in this recipe, if you’d like, but, in my opinion, it will taste completely different (and maybe not taste as good). If you’re going to use a different oil, I would suggest looking up the smoking points of various oils before doing so.

Research suggests that canola oil is perfectly fine, one of the healthiest oils out there, and an excellent source of healthy fat, which after researching this issue a couple years ago, I tend to agree with. Besides, if it’s good enough for the QUEEN of clean eating, Tosca Reno, it’s good enough for me: http://www.thedietchannel.com/interview-tosca-reno

The great thing about recipes is you can always change them to suit your needs and tastes and to fit your beliefs about what’s clean and what’s not or what’s healthy and what’s not.