Making a curd and then folding it into stiff egg whites makes the prep for these luscious soufflés easy. You can even make the curd a day in advance and store it along with the egg whites (in a separate container) in the fridge—just take out the whites 30 minutes before you’re ready to cook because they whip better at room temperature. (The addition of a small amount of cream of tartar helps them stay firm.) Using individual ramekins makes it’s easier to judge when they’re ready compared to a large soufflé that can puff yet still be soupy in the middle. Firm on the top, the centers will still be creamy.
Ingredients
4 large eggs
3 large or 5 small lemons
1 cup sugar, divided use
1/4 cup all-purpose flour
1/2 teaspoon vanilla extract
Pinch of fine sea salt
3 tablespoons extra virgin olive oil, plus more for drizzling
Separate the eggs while still cold; set aside to come to room temperature, about 30 minutes.
Step 2
Rinse the lemons and dry them thoroughly, then zest them with a microplane grater. You should have a generous tablespoon of zest. Juice the lemons; you should have a generous cup of juice. Some pulp is fine to leave in but remove any seeds.
Step 3
Whisk the egg yolks in a heavy-bottomed saucepan, then whisk in 1/2 cup sugar; add the lemon juice and zest, flour, vanilla, and salt.
Step 4
Place the saucepan over medium heat and bring the mixture to a very low boil, whisking constantly. Cook for 2 minutes to activate the flour, lowering the heat if necessary to prevent a rapid boil. The curd should be thick enough to coat the whisk.
Step 5
Off the heat, slowly whisk in the olive oil and continue whisking until completely blended. Allow the curd to come to room temperature before proceeding. (Pour it into a glass bowl, cover, and refrigerate if making in advance).
Step 6
When the lemon mixture has cooled, preheat your oven to 375°F with a rack in the center position. Prepare four 8-ounce ramekins by brushing the inside surfaces with the butter and then dusting each with a scant tablespoon of sugar. Invert each ramekin and tap on the bottom to remove any excess sugar; set them aside.
Step 7
Whip the egg whites on low speed for 1 minute to break them up, then add the remaining 4 tablespoons sugar and the cream of tartar. Increase the speed to high and whip until firm peaks form, about 5 minutes.
Step 8
Using a spatula, fold 1/4 of the egg whites into the lemon curd to loosen it, then fold in the rest of the whites in a gentle motion to avoid deflating them. When only a few streaks of curd remain, spoon equal amounts into the ramekins; the mixture should almost reach the rim. Smooth the tops with a small offset spatula.
Step 9
Place the ramekins on a rimmed sheet pan and place the pan in the oven. Bake until the soufflés rise an inch or so above the rims of the ramekins and the tops feel firm to the touch, about 15 to 20 minutes, depending on your oven. Serve within 5 minutes with a drizzle of olive oil, a dusting of confectioners’ sugar, and a dollop of whipped cream, if desired.
Skillet Torta Recipe, Spotlight on Fresh and Dried Chiles, How to Choose Better Tortillas, The Brain and Processed Foods plus Does Cold-Water Immersion Impact Good Health?
When you have the fresh spiciness of extra virgin olive oil to lavish on food, the dishes themselves don’t need to be complicated to taste delicious. This one-skillet torta meal is a case in point—prep time is minimal and it bakes in short order. You’ll also read about a provocative study that shows how the brain is involved in obesity and type 2 diabetes and another study that looked at the potential benefits of cold-water plunges.
This is a fun breakfast or lunch dish that can be made fresh…or it’s a great way to add zest to leftover vegetables. It has the cheesy goodness of a quiche but without a heavy crust. I’m giving it a Spanish flair with Manchego, a sheep’s milk cheese, but you can use whatever cheese you like, even a mix of cheeses if you have a little bit of this and a little bit of that in the fridge.
Ingredients
5 large eggs
1 cup shredded Manchego cheese
2 tablespoons chopped fresh cilantro
1/2 teaspoon fine sea salt
3/4 teaspoon freshly ground black pepper
4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
4 ounces red onion, finely diced
1 red bell pepper, finely diced
1 jalapeño pepper, seeded and finely diced, or 1 dried chipotle, soaked and diced
One 12-inch round corn, whole wheat, or grain-free tortilla
Preheat your oven to 375°F. Whisk the eggs, cheese, cilantro, salt, pepper, and 1 tablespoon olive oil in a bowl; set aside.
Step 2
Heat a 10-inch cast-iron skillet over medium heat. When hot, add the remaining 3 tablespoons olive oil, the red onion, bell pepper, and jalapeño, and sauté until tender. Transfer the vegetables to a separate bowl.
Step 3
Use tongs to place the tortilla in the skillet and press the edges against the sides of the pan. Add back the vegetables and then pour in the egg mixture. Bake until firm, about 20 minutes.
Step 4
Keeping an oven mitt on the handle of the hot skillet, run a spatula around the edge of the torta and then cut it into quarters. Plate each serving and top with your choice of optional garnishes and a drizzle of olive oil.
Yields 4 servings
Healthy Ingredient Spotlight
Chiles: Fresh and Dried
Go to any garden nursery in the spring and you’ll see a huge selection of chile peppers for planting—a few varieties are a great addition to the vegetable garden. But which to choose? The amount of heat a chile adds to a dish varies widely, from about 1,000 Scoville units to well over a million (with few people finding those varieties pleasant to eat). An unusual fact is that many fresh chiles get renamed when they’re dried. Chipotle, for instance, is a dried jalapeño and ranges from 2,500 to 8,000 Scoville units. A poblano is a dried ancho chile, rather mild at 1,000-1,500 Scoville units, and a mirasol becomes a guajillo, in the 2,500-5,000 range. These are all relatively mild dried chiles that are great to have in your pantry. When you need to turn up the heat, chile de árbol has between 15,000 and 30,000 Scoville units. Online spice stores and Latin food markets usually have a good selection to choose from.
If you want to sprinkle on dried chiles the way you would red pepper flakes, toast one or two in a hot, dry pan for about 30 seconds to bring out their flavor, then chop in a spice grinder with or without the seeds, depending on how much heat you want. To use dried chiles for part of a salsa or other sauce, rehydrate them with a 20-minute soak in warm water before removing the stems and seeds and then chopping.
Quick Kitchen Nugget
Choosing Better Tortillas
Prepackaged white flour tortillas are not among the healthiest of foods, but there are now many alternatives available, not only whole wheat options but also wraps made from corn or other whole grains with beneficial fiber included. Be sure to read labels to find brands with a low sodium level and a minimum of added ingredients.
For Your Best Health
The Brain and Processed Foods
A recent study, done at the Institute for Diabetes Research and Metabolic Diseases (IDM) of the Helmholtz Center Munich at the University of Tübingen and the German Center for Diabetes Research (DZD) in Neuherberg, offered intriguing new insights into the possible origins of type 2 diabetes and obesity as well as detail into the brain’s function as a critical control center and the complex roles of the hormone insulin.
Most of us think of insulin’s job as regulating blood sugar levels and energy metabolism, but there’s much more to it. When a person is in a healthy state (and at a healthy weight), insulin has an appetite-suppressing effect in the brain. But in people with obesity in particular, insulin no longer regulates eating behavior properly, resulting in insulin resistance. Brain insulin responsiveness is linked to long-term weight gain and unhealthy body fat distribution. The new research shows how little it takes to start this chain reaction.
The researchers divided 29 male volunteers of average weight into two groups. For five days in a row, the first group had to supplement their regular diet with 1,500 calories of highly processed high-calorie snacks. The second group—the control group—did not eat the extra calories.
Both groups underwent two separate examinations following an initial evaluation, one immediately after the five-day period and the other seven days after the first group had resumed their regular diet. The researchers used magnetic resonance imaging to look at the liver’s fat content and the brain’s insulin sensitivity. The fat content of the liver of the first group increased significantly after five days of increased calorie intake, and a significantly lower insulin sensitivity in the brain compared to the control group persisted one week after the participants’ return to their normal diet. This effect had previously only been observed in obese people.
“Our findings demonstrate for the first time that even a brief consumption of highly processed, unhealthy foods (such as chocolate bars and potato chips) causes a significant alteration in the brain of healthy individuals, which may be the initial cause of obesity and type 2 diabetes,” said study leader Stephanie Kullmann, PhD, professor and deputy head of the division of metabolic neuroimaging at the University Hospital of Tübingen.
Professor Andreas Birkenfeld, MD, director of the IDM, a DZD board member, and the study’s final author, concluded, “We assume that the brain’s insulin response adapts to short-term changes in diet before any weight gain occurs and thus promotes the development of obesity and other secondary diseases.” More research on how the brain contributes to these illnesses is needed in light of these findings, he added.
Fitness Flash
The Big Chill: Does Cold-Water Immersion Impact Good Health?
From frigid showers to icy polar plunges, cold-water immersion is increasingly popular among athletes and wellness warriors. It involves immersing the body partially or fully in cold water, in temperatures typically ranging from 10° to 15°C, or 50°F to 59°F. Is it just good fun or is it also good for you?
In the most comprehensive review and analysis of its kind, University of South Australia (UniSA) researchers have taken a deep dive into its effects on health and well-being. They analyzed data from 11 studies with 3,177 participants with exposure at or above chest level and for a minimum time of 30 seconds, including cold showers, ice baths, and cold plunges. They found that cold-water immersion may lower stress, improve sleep quality, and boost quality of life…but there are limits.
“Cold-water immersion has been extensively researched and used in sporting contexts to help athletes recover, but despite its growing popularity among health and well-being circles, little is known about its effects on the general population,” UniSA researcher Tara Cain said. “In this study, we noted a range of time-dependent results. Firstly, we found that cold-water immersion could reduce stress levels, but for only about 12 hours post exposure. We also noted that participants who took 20-, 60-, or 90-second cold showers reported slightly higher quality of life scores, but again, after three months these effects had faded.
“[Other] benefits may be gained from cold showers as well, with one study reporting that participants who took regular cold showers experienced a 29% reduction in sickness absence. We also found some links to cold-water immersion and better sleep outcomes, but the data was restricted to males, so its broader application is limited. And while there have been many claims that cold-water immersion experiences can boost your immunity and mood, we found very little evidence to support these claims.”
Co-researcher Ben Singh, PhD, said the study also showed that cold-water immersion caused a temporary increase in inflammation. “At first glance this seems contradictory, as we know that ice baths are regularly used by elite athletes to reduce inflammation and muscle soreness after exercise,” Dr. Singh said. “The immediate spike in inflammation is the body’s reaction to the cold as a stressor. It helps the body adapt and recover and is similar to how exercise causes muscle damage before making muscles stronger, which is why athletes use it despite the short-term increase. Knowing this, people with preexisting health conditions should take extra care if participating in cold-water immersion experiences, as the initial inflammation could have detrimental health impacts.”
The researchers pointed out that while the findings highlight the potential benefits of cold-water immersion, they also underscore the highly time-dependent and contextual nature of its effects.
“Whether you are an elite athlete or everyday wellness seeker, it’s important to understand the effects of what you put your body through,” Cain said. “Right now, there isn’t enough high-quality research to say exactly who benefits most or what the ideal approach is to cold-water immersion. More long-term studies, among more diverse populations, are needed to understand its lasting effects and practical applications.”
Muffaletta-Style Olive Salad Recipe, Spotlight on Anchovies, Roasting Bell Peppers, Napping: A Sleep-Cycle Foe and Walk This Way
One of the classic New Orleans specialties, muffaletta, is a delectable mix of meats and cheeses served on crusty bread. But its uniqueness comes from the olive salad that fills the hollowed-out top half of the loaf. I always make more than I need because it’s such a tasty condiment, as well as a great topping for grilled bread slices, a wonderful dressing for green salads, and a “sauce” for grilled fish, chicken, and other proteins.
Most people don’t realize that good sleep is one of the building blocks of health and fitness or that an innocent nap can be a roadblock to restorative ZZZs. Even more important, needing to nap often can be a sign of a health condition. Something else important for wellness is good posture—remember Mom always telling you to stand up straight? Scientists have developed special shoe sensors that may soon help you follow her directive more easily!
This flavorful mix of peppers, olives, and onions defines the muffaletta sandwich—you can choose a mix of your favorite meats and cheeses, like capicola, prosciutto, salami, mozzarella, and provolone, but don’t leave off the olive salad! A batch will stay fresh in the fridge for about a week.
Ingredients
1 small red onion, peeled and quartered
1 cup pitted kalamata olives
1 cup pitted Castelvetrano olives
2 cups frozen artichoke hearts, thawed
8 Italian hot peppers
1 large red bell pepper, roasted and seeded (see “Quick Kitchen Nugget” in weekly newsletter)
6 tablespoons capers, drained
4 anchovy fillets or 1 tablespoon anchovy paste
1 tablespoon dried oregano
1 teaspoon crushed red pepper flakes
1/4 cup extra virgin olive oil
1/4 cup best-quality red wine vinegar
Directions
Step 1
To the bowl of a large food processor add the onions, olives, and artichokes and pulse until coarsely chopped. Add in the hot peppers, bell pepper, capers, anchovies, oregano, and red pepper flakes and pulse again until finely chopped (don’t let the mixture turn into a paste).
Step 2
Transfer to a large bowl and fold in the olive oil and vinegar. Let sit for 30 minutes so that the flavors can meld before using or refrigerating.
Yields about 4 cups
Healthy Ingredient Spotlight
Anchovies
Anchovies might be the least-appreciated fish among Americans. An essential flavoring agent for dishes such as Caesar salad and puttanesca sauce, anchovies are typically sold here jarred or canned. They’re used in many cuisines, but around the Mediterranean, grilled or breaded fresh anchovies, briny yet mild tasting, are often on the menu.
It’s the salt curing used to preserve anchovies that intensifies their taste—their saltiness lends depth of flavor to cooked dishes without imparting the full-throated taste of an anchovy eaten right out of the can or jar. Indeed, they quickly dissolve right into the other ingredients. Look for tins of anchovies from Italy. If they are packed in olive oil, drain them well before using.
Quick Kitchen Nugget
Roasting Bell Peppers
Whenever I’ve got my outdoor grill going, I’ll throw on two or three bell peppers, char them well, then peel, deseed, and store them in olive oil in the fridge to use for the coming week. When you need a roasted pepper without turning on the grill, the oven is the way to go. Here’s how.
Preheat your oven to 400°F. Grab a rimmed sheet pan and line it with high-heat parchment paper (it will be marked as safe to use up to 400°F or higher). Place one or more bell peppers on their sides and lightly drizzle with olive oil. Roast for 20 minutes, flip, and roast for another 20 minutes, or until the skin chars and wrinkles. Take them out of the oven and, with your oven mitts still on, fold up the parchment to make a packet that seals in the peppers. This creates steam, which will make it easy to peel off the skins. Wait 15 minutes, then unwrap the parchment and remove the skins. Transfer the peppers to a cutting board, halve them, cut out the stems, and use a spoon to remove the seeds.
For Your Best Health
Napping: A Sleep-Cycle Foe
According to a Pew Research Center survey, about 30% of American adults take one or more naps per week, with more than 50% of adults age 80 and older reporting that they had napped in the past day. Among every other age group in the survey, including both young people ages 18 to 29 and older people ages 70 to 79, about a third said they napped in the past 24 hours.
But is all the snoozing good for you? Maria V. Suurna, MD, professor of clinical otolaryngology at the University of Miami Miller School of Medicine and director of sleep surgery at UHealth, the University of Miami Health System, set the record straight on the pros and cons of napping.
“Short naps of no more than 30 minutes during the day can help restore alertness and productivity, making you feel more awake. It’s similar to the effect of drinking a cup of coffee. There’s nothing wrong with taking a nap, but it’s important not to make it too long. It may be helpful to set an alarm for 30 minutes, especially if it’s late in the afternoon, to avoid interfering with your nighttime sleep,” said Dr. Suurna. “If you have trouble sleeping at night, it’s generally not recommended to nap during the day, as it can make it harder to fall asleep and get a full 7-9 hours of sleep at night.
“If you feel excessively sleepy during the day, often falling asleep during meetings or, more dangerously, while driving, it’s important to consult a sleep doctor. Needing to take multiple naps throughout the day could be a sign of sleep problems such as sleep apnea, hypersomnolence, or other sleep disorders. A medical evaluation can help identify and address any underlying issues,” she added.
As a reminder, you may be able to boost nighttime sleep quality with these good sleep habits:
Review your medications with your doctor, as some may have sedating side effects while others may act as stimulants, making it harder to stay asleep.
Go to bed and wake up at the same time every day.
Avoid electronics, TV, and other screens starting at least 30 minutes before bedtime.
Reduce exposure to bright lights in the evening.
Keep your bedroom cool, dark, and quiet.
Avoid alcohol and caffeine starting in the early afternoon, as they can interfere with sleep quality and contribute to insomnia.
Fitness Flash
Walk This Way
A new smart insole system that monitors how people walk in real time could help improve posture and provide early warnings for conditions from plantar fasciitis to Parkinson’s disease, according to a study published in the journal Science Advances. Constructed using 22 small pressure sensors and fueled by small solar panels on the tops of shoes, the system offers real-time health tracking based on how a person walks, which is a biomechanical process as unique as a human fingerprint.
This data can then be transmitted via Bluetooth to a smartphone for a quick and detailed analysis, said Jinghua Li, PhD, co-author of the study and an assistant professor of materials science and engineering at The Ohio State University. “Our bodies carry lots of useful information that we’re not even aware of,” said Dr. Li. “These statuses also change over time, so it’s our goal to use electronics to extract and decode those signals to encourage better self-healthcare checks.”
It’s estimated that at least 7% of Americans suffer from ambulatory difficulties, often having a hard time with basic activities that include walking, running, and climbing stairs. While efforts to manufacture a wearable insole-based pressure system have risen in popularity in recent years, many previous prototypes were met with energy limitations and unstable performances. To overcome the challenges of their precursors, Dr. Li and Qi Wang, the lead author of the study and a current PhD candidate at Ohio State, sought to ensure that their wearable is durable, has a high degree of precision when collecting and analyzing data, and can provide consistent and reliable power.
“Our device is innovative in terms of high resolution, spatial sensing, self-powering capability, and its ability to combine with machine learning algorithms,” she said. “So, we feel like this research can go further based on the pioneering successes of this field.”
Their system is also unique because of its use of AI. Thanks to an advanced machine learning model, the wearable can recognize eight different motion states, from static ones like sitting and standing to more dynamic movements such as running and squatting. Since the materials used for the insoles are flexible and safe, the device, much like a smartwatch, is low risk and appropriate for continuous use. For instance, after the solar cells convert sunlight to energy, that power is stored in tiny lithium batteries that don’t harm the user or affect daily activities.
Because of the distribution of sensors from toe to heel, the researchers could see how the pressure on parts of the foot is different in activities such as walking versus running. During walking, pressure is applied sequentially from the heel to the toes, whereas during running, almost all sensors are subjected to pressure simultaneously. In addition, during walking, the pressure application time accounts for about half of the total time, while during running, it accounts for only about a quarter.
The smart insoles could support gait analysis to detect early abnormalities associated with foot pressure-related conditions like diabetic foot ulcers, musculoskeletal disorders such as plantar fasciitis, and neurological conditions such as Parkinson’s disease.
Because the system uses machine learning to learn and classify different types of motion, it offers opportunities for personalized health management, including real-time posture correction, injury prevention, and rehabilitation monitoring. Customized fitness training may also be a future use, the researchers said. “The interface is flexible and quite thin, so even during repetitive deformation, it can remain functional,” said Dr. Li. “The combination of the software and hardware means it isn’t as limited.”
Researchers expect the technology will likely be available commercially within the next three to five years. Next steps to advance the work will be aimed at improving the system’s gesture recognition abilities, which, according to Dr. Li, will likely be helped with further testing on more diverse populations. “We have so many variations among individuals, so demonstrating and training these fantastic capabilities on different populations is something we need to give further attention to,” she said.
This flavorful mix of peppers, olives, and onions defines the muffaletta sandwich—you can choose a mix of your favorite meats and cheeses, like capicola, prosciutto, salami, mozzarella, and provolone, but don’t leave off the olive salad! A batch will stay fresh in the fridge for about a week.
Ingredients
1 small red onion, peeled and quartered
1 cup pitted kalamata olives
1 cup pitted Castelvetrano olives
2 cups frozen artichoke hearts, thawed
8 Italian hot peppers
1 large red bell pepper, roasted and seeded (see “Quick Kitchen Nugget” in weekly newsletter)
6 tablespoons capers, drained
4 anchovy fillets or 1 tablespoon anchovy paste
1 tablespoon dried oregano
1 teaspoon crushed red pepper flakes
1/4 cup extra virgin olive oil
1/4 cup best-quality red wine vinegar
Directions
Step 1
To the bowl of a large food processor add the onions, olives, and artichokes and pulse until coarsely chopped. Add in the hot peppers, bell pepper, capers, anchovies, oregano, and red pepper flakes and pulse again until finely chopped (don’t let the mixture turn into a paste).
Step 2
Transfer to a large bowl and fold in the olive oil and vinegar. Let sit for 30 minutes so that the flavors can meld before using or refrigerating.
