INPUT ARTICLE: Article: Limit the amount of saturated fat you cook with, but recognize that your body does need nutritious forms of monosaturated fat, such as canola oil, olive oil, safflower oil, and sunflower oil. For example, instead of spreading margarine or butter on your baked goods, drizzle a little extra-virgin olive oil. Avoid eating foods made with hydrogenated oils and trans fats. These will raise your bad cholesterol while lowering good cholesterol. Cut back on fat while adding moisture and flavor to your baked goods. Try substituting puree, such as applesauce, pear sauce, or canned pumpkin, for all of the butter or oil in cakes, muffins, and quick bread. Applesauce is a great fat replacer in cake, muffins, and cookies. Try shredding zucchini to use in brownies or chocolate cake. You can use low-fat, nonfat, or Greek yogurt in most recipes that call for sour cream or mayonnaise. If you're not ready to give up sour cream yet, try switching to a reduced-fat version. Yogurt even works as a substitute for mayonnaise in cold salad recipes, such as tuna or chicken salad. You could also try low-fat ricotta instead of full-fat sour cream. Fresh or soft cheese, such as feta, goat cheese, or cottage cheese, contains less fat than hard aged cheese like Parmesan or cheddar. If you don't want to compromise flavor, you could use reduced-fat versions of these cheeses. You should also try to reduce the amount of cheese you use when you cook. For example, save it for a garnish instead of adding it to a sauce. Red meat is higher in fat than lean meat, such as skinless chicken or ground turkey breast, so try to substitute or replace some of the red meat you eat. Incorporate other forms of protein, such as seafood, beans, or tofu, that are lower in fat, for instance. For example, instead of making chili with ground beef, you could use ground turkey breast or use half of the recommended amount of ground beef with black beans. If you frequently snack on chips, crackers, or pastries, try to eliminate them from your diet and eat healthy snack instead. Keep healthy choices, such as chopped fruit, vegetable sticks, plain pretzels, or unbuttered popcorn. If you like to snack on nuts, limit yourself to a small handful since these are naturally high in fat.

SUMMARY: Use healthier oils instead of butter or vegetable shortening. Substitute fruit or vegetable puree for the fat in a baking recipe. Swap plain yogurt for sour cream or mayonnaise. Use soft or reduced-fat cheese instead of hard or full-fat cheese. Go with lean meats and other protein sources instead of red meat. Replace fried snacks with whole grains or fresh produce.

INPUT ARTICLE: Article: Take a can opener and place the circular disc on the inside rim of the can. Clamp the 2 handles down to puncture the can with the disc. Rotate the knob on the exterior side while keeping the handles clamped together to rotate the disc around the can and cut it off. If you have a manual can opener (also called a camp opener), hold the opener in your right hand. Puncture the inside rim of the can with the pointed blade. Then, turn it like your turning the ignition in a car until you've carved around the entire can. Canned beans are already cooked, so you really only need to heat them. If you were really hungry though, you could eat them right out of the can. Get a microwave-safe container and pour your beans in. Cover the beans with plastic wrap and puncture 3-4 holes in the top of the plastic wrap with a fork. Read the label on your can for specific directions on heating the beans in the microwave; usually, the beans need to be microwaved for 6-8 minutes. Glass and ceramic are always microwave-safe unless they're painted. To check, look on the bottom of a bowl and look for the words "microwave safe." Some containers will have a symbol with 3 waves on it to indicate that the container is safe for the microwave. Be careful when removing the container that the beans were heating in. It may be exceptionally hot when you take it out depending on the material that the bowl is made out of. Seasonings can be added before you microwave the beans by mixing them in before you heat them. You can also add them after they've heated and mix them in while you're letting the beans cool if you want.

SUMMARY:
Open a can of pinto beans with a can opener. Heat the beans for 6-8 minutes in the microwave for a quicker dish.