Tabbouleh Recipe, Spotlight on Condimento Bianco Menta, Why How You Cut Foods Matters, Hold the Fries and Taking a Global Perspective on Exercise 

I love a do-ahead dish like tabbouleh that can also be a grab-and-go lunch. My version is enhanced by the subtle mint notes in my Condimento Bianco Menta, a unique vinegar in my brand-new collection of artisanal vinegars from the T. J. Robinson Curated Culinary Selections. Sweet, fragrant, and infused with real mint leaves, it’s crafted in the style of a fine Italian balsamic (and read below to learn why there’s actually no such thing as “white balsamic”). Get ready for it to be your new favorite.

Also in this issue, you’ll read about the risk of French fries when eaten too often (they have the opposite effect of potatoes roasted in olive oil!). I’m also sharing research on how much exercise is optimal as we get older, based on a new global consensus.

Tabbouleh

• Tabbouleh

  This salad features bulgur, a versatile whole grain that’s made from cracked wheat and packed with protein and fiber (it’s also great folded into just-roasted vegetables). This zesty dish can be a side or a meatless meal.

  Ingredients

  • 3/4 cup uncooked bulgur 
  • 1/3 cup extra virgin olive oil, plus more for drizzling
  • 2 tablespoons Condimento Bianco Menta
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon fine sea salt, plus more to taste
  • 1/4 teaspoon freshly ground black pepper, plus more to taste
  • 1 cup loosely packed fresh flat-leaf parsley leaves
  • 1/2 cup loosely packed fresh mint leaves
  • 2 ounces shelled walnuts
  • 2 large ripe tomatoes or 2 cups cherry tomatoes

  Directions

  Step 1

  Bring 1 1/2 cups water to a boil and add the bulgur. Simmer, according to package directions, until the water is absorbed, about 15 minutes, watching carefully toward the end to avoid scorching. Remove from the heat and set aside to cool.

  Step 2

  In a large bowl, make the dressing by whisking together the olive oil, vinegar, lemon juice, salt, and pepper. 

  Step 3

  Roughly chop the parsley, mint, and nuts and add to the bowl with the dressing. Coarsely chop the tomatoes (if using cherry tomatoes, halve them) and add along with the bulgur, folding them in well. Taste and add more salt and pepper as desired. Serve with a drizzle of olive oil. 

  Yields 4 servings

Healthy Ingredient Spotlight

Condimento Bianco Menta

Last year, when I introduced my Condimento Bianco Senape, a white wine vinegar with mustard seeds, I knew it would be a hard act to follow. But lightning can strike twice. This year, I created a mint-infused vinegar for the new collection, Condimento Bianco Menta (which means “white condiment with mint”). It’s reminiscent of a fine balsamic because it’s crafted in a sweet style, but it’s called a condimento and not a “white balsamic” because that is not a recognized type of vinegar in Modena, Italy, the birthplace of balsamic vinegar. A true balsamic vinegar is made solely from grape must, which is the result of cooking down all the parts of Lambrusco and Trebbiano grapes. 

My condiment has the perfect ratio of cooked white grape must (from only Trebbiano grapes for the light color) to white wine vinegar. I chose to use classic Italian mint—an important distinction because the peppermint used in holiday cooking can be so overwhelming—and to have the leaves added right at the time of bottling. Unlike vinegars misleadingly labeled “white balsamic” on shelves in the US and containing all sorts of colorings and flavorings, nothing else goes into this naturally sweet vinegar. 

Quick Kitchen Nugget

Why How You Cut Foods Matters

Whether you’re cutting up vegetables for a salad, like tabbouleh or Cobb, or for roasting in the oven, it’s often important to cut the different ingredients into pieces of the same size. Uniform cuts enhance the flavors of the foods and help different vegetables cook uniformly, provided the ingredients have similar density—so they should be all root vegetables, such as carrots and beets, or all high-water-content vegetables, like zucchini and eggplant, to name two examples. The prep does take longer and requires careful knife skills, but the finished dishes will taste—and look—even better. 

For Your Best Health

Hold the Fries

French fries may be more than just a guilty pleasure—they could raise your risk of type 2 diabetes by 20% if eaten three times a week, according to a study published in the journal The BMJ. While eating the same amount of boiled, baked, or mashed potatoes doesn’t appear to have that effect, replacing any form of potatoes with whole grains seems to lower diabetes risk, and swapping them for white rice was linked to an increase!

Potatoes contain several nutrients, including fiber, vitamin C, and magnesium, but they also have a high starch content and are high on the glycemic index. They have been linked to a higher risk of developing diabetes, but whether that was influenced by the cooking method used was unclear, as was which food swaps were better or worse.

To address these questions, a group of researchers from various institutions analyzed data from three important US studies: Nurses’ Health Study (1984-2020), Nurses’ Health Study II (1991-2021), and Health Professionals Follow-up Study (1986-2018). In all, more than 205,000 health professionals were represented. 

During almost 40 years of follow-up, 22,299 people were diagnosed with type 2 diabetes. After adjusting for lifestyle and dietary factors related to diabetes risk, the researchers found that for every three weekly servings of total potatoes, the rate of type 2 diabetes increased by 5%, and for every three weekly servings of French fries, the rate increased by 20%. However, a similar intake of specifically baked, boiled, or mashed potatoes was not associated with a significant increased risk.

Replacing three weekly servings of potatoes with whole grains lowered the type 2 diabetes rate by 8%. More specifically, substituting baked, boiled, or mashed potatoes with whole grains lowered the rate by 4%, and replacing French fries lowered the rate by 19%. In contrast, replacing potatoes with white rice was associated with an increased risk of type 2 diabetes.

This is an observational study, so no firm conclusions can be drawn about cause and effect, and the researchers say they couldn’t rule out the possibility that other unmeasured factors may have influenced the results. Most participants were also health professionals of European ancestry, so findings may not apply to other populations. Nevertheless, the researchers concluded that their “findings underscore that the association between potato intake and type 2 diabetes risk depends on the specific foods used as replacement. The findings also align with current dietary recommendations that promote the inclusion of whole grains as part of a healthy diet for the prevention of type 2 diabetes.”

Fitness Flash

Taking a Global Perspective on Exercise 

An international group of health experts recently authored the paper “Global Consensus on Optimal Exercise Recommendations for Enhancing Healthy Longevity in Older Adults” published in The Journal of Nutrition, Health and Aging, to encourage health professionals to stress the therapeutic value of exercise to their patients. Their core point is this: Staying active and getting exercise can help counteract age-related declines in physical, cognitive, and psychological health, extending the health span and improving people’s quality of life; being sedentary is linked to a range of age-related health issues, including obesity, sarcopenia (muscle loss), frailty, disability, and numerous chronic illnesses.

Exercise has long been called free medicine. Building on that premise, the researchers suggest we look at activity as a form of treatment, with people getting exercise prescriptions tailored to their specific goals, from disease prevention to enhanced fitness and function. But they point out that the value of exercise is rarely addressed or turned into an action plan by doctors during health visits, stating, “This cautious approach to exercise counseling appears to stem from an unfounded fear of exercise-related injuries or the perceived risks of more vigorous activities for older adults, whereas, in reality, the greater danger lies in sedentariness. Integrating evidence-based exercise programs that are comprehensive and adaptable to individual health conditions is crucial across all healthcare settings, including community and institutional settings. By doing so, healthy aging can be promoted, and the growing burden of noncommunicable diseases associated with inactivity can be addressed.” 

They noted that evenmodest activities like balance exercises or strength training can pay huge dividends in mobility and independence, and going to fitness classes can reduce isolation and provide people with a sense of community. 

With all that exercise can do, you might want to bring it up with your healthcare provider and not wait for them to initiate the conversation. Here are some talking points mentioned in the consensus: Ask for a program individually tailored to you, one that takes into account your abilities, preferences, and any medical conditions you have. Ask that the program include a combination of strength training, aerobic activities, balance exercises, and cognitive challenges for the most benefits. And ask for help setting realistic short-term goals. Ask your doctor to monitor your progress, if possible, and acknowledge when you meet goals because this instills confidence and will encourage you to stick with the plan.

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Pan-Roasted Cod with Tomatoes Recipe, Spotlight on Fish Stock, Mangoes and Diabetes Risk, and Going Green on the Mediterranean Diet 

There’s a crispness in the air that can only mean one thing: Autumn is upon us. To herald the season, I’m sharing one of the new recipes in my expanded e-cookbook, Savor the Season: Autumn 2025. The cod dish fits squarely in the healthful Mediterranean diet, which emphasizes eating whole foods—foods in their natural state. A new study found that even fruits high in sugar have diabetes-fighting benefits when eaten whole. And according to an international group of researchers, you can take the brain health benefits of the Mediterranean diet up a notch by adding two green components—one of them might be in your kitchen already.

Pan-Roasted Cod with Tomatoes

• Pan-roasted Cod with Tomatoes

  Cod tenderloin is a thick cut of fish that takes a few more minutes to cook than a thin fillet but stays wonderfully moist. The fresh tomatoes make a tasty pan sauce that’s delicious with any mild fish as well as shellfish.

  Ingredients

  • 4 tablespoons extra virgin olive oil, divided use
  • 4 garlic cloves, coarsely chopped
  • 1 small yellow onion, coarsely chopped
  • 1 small bell pepper, coarsely chopped
  • 1/2 teaspoon crushed red pepper flakes, more to taste
  • 1 pound cod tenderloin or fillets
  • 2 cups cherry tomatoes
  • 1/2 cup fish stock or white wine
  • 6 large basil or flat-leaf parsley leaves, roughly chopped 

  Directions

  Step 1

  Heat a large wok or sauté pan over medium heat. When hot, add 3 tablespoons olive oil, the garlic, onion, and bell pepper and cook until the vegetables are tender, about 5 minutes. Add the red pepper flakes and cook for 1 more minute. Push the vegetables to the sides, pour the last tablespoon of olive oil in the center of the pan, and add the cod. Cook undisturbed for 5 minutes. 

  Step 2

  Place the cherry tomatoes in a ring around the cod and continue cooking until they burst, about 5 minutes, and then mash them with a large fork or potato masher to release their juices. Add the stock or wine and herbs to the pan and reduce the heat to a low simmer. Cover and cook for about 5 to 8 more minutes until the fish is cooked through. Use a fish spatula to transfer the cod to a platter. Turn the heat up under the pan and bring the pan sauce to a low boil; cook for another 5 minutes to reduce it. To serve, divide the cod among 4 dinner plates and spoon on the tomatoes and sauce.

  Yields 4 servings

Healthy Ingredient Spotlight

Fish Stock

You might have beef and chicken stock in your pantry, but you might not have considered adding fish or seafood stock yet. Here’s why you should: It adds so much depth to fish sauces, and without the overly salty taste of clam juice. Many packaged brands are now available, and you can also make your own—the process is not all that different from making beef or chicken stock. Ask the fishmonger at your local store if you can get bones from fish they’ve just filleted; there’s usually no charge. You can also make it from leftover shrimp or lobster shells (lobster legs included). 

Here’s how: Heat a stockpot. When hot, add 2 tablespoons of olive oil and some aromatics, like a chopped onion or leek, a celery rib, a large carrot, 2 bay leaves, and a sprig of thyme. Sauté for a few minutes, add the fish bones or shells, and sauté for 2 more minutes. Add enough water to cover by 3 inches and bring to a low boil; cook for 30 to 60 minutes and then strain through cheesecloth. If you’re not using the stock right away, refrigerate or freeze it. 

Quick Kitchen Nugget

The Spatula You Didn’t Know You Needed

If you’ve ever struggled to lift a fish fillet from a pan, the fish spatula is the utensil you’ve been looking for. Longer than a typical spatula with slots that keep cooking liquids in the pan, it lets you transfer fillets without their breaking. It’s also handy anytime you need to flip a fillet. You might even find yourself reaching for it when you’re transferring or flipping other foods. Like other spatulas, you can get a classic metal one or one made of heat-resistant silicone for use with nonstick pans. 

For Your Best Health

A Fruit That Lowers Diabetes Risk

For the nearly 100 million American adults with prediabetes, a sweet and juicy tropical fruit that can reduce the risk of diabetes sounds too good to be true. Tropical fruits contain anywhere between 10 and 50 grams of sugar, and mangoes are on the high end of the spectrum, making them seem a poor snack choice. But a study from Raedeh Basiri, PhD, RD, clinical nutrition researcher and assistant professor in the George Mason University Department of Nutrition and Food Studies, found that mangoes, despite having more grams of (natural) sugar than many low-sugar snacks (with added sugars), may be a great choice. This study is the first long-term clinical trial to demonstrate both metabolic and body composition benefits of mangoes in prediabetes.

Dr. Basiri and her team split study participants into two groups: One group received a fresh mango daily, and the other group ate a low-sugar granola bar each day. Over six months, researchers measured participants’ blood glucose levels, bodily responses to insulin, and body fat. At the end of the study, eating the high-sugar (32 grams) mango proved more beneficial than the low-sugar (11 grams) granola bar. The group that consumed the daily mango showed improved blood glucose control, enhanced insulin sensitivity, and reduced body fat. 

Dr. Basiri suggests that people at high risk of diabetes focus not only on the sugar content of foods but also on how sugars are delivered. “It is not just the sugar content that matters, but the overall food context that matters,” said Dr. Basiri. That means getting the whole food. The sugars naturally found in mangoes and other fruits are complemented by fiber and other vitamins and nutrients that offer health benefits. Food with added sugar, such as breakfast cereals and even low-sugar snack options, may not have the same nutritional value and can even increase diabetes risk. “The goal is to encourage people to include whole fruits, like mango, as part of healthy eating behaviors and practical dietary strategies for diabetes prevention,” she said. 

The study, “Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study,” was published in the journal Foods.

Fitness Flash

Going Green on the Mediterranean Diet 

Researchers at Ben-Gurion University, the Harvard T. H. Chan School of Public Health, and the University of Leipzig have shown that a “green Mediterranean” diet, one that includes green tea and mankai, an aquatic plant, can help slow brain aging. They hypothesize that their findings could be because the anti-inflammatory molecules in green tea and mankai help protect against cognitive decline.  

Neurological conditions, including mild cognitive impairment and Alzheimer’s disease, have been associated with a higher brain age gap—that’s when the brain appears older than it should be based on chronological age. To evaluate the impact of diet on brain age, researchers analyzed data from around 300 participants in the DIRECT PLUS trial, one of the longest-running studies on the link between brain and diet. Over the course of 18 months, the participants consumed one of three diets: a standard healthy diet; a traditional calorie-restricted Mediterranean diet, which is low in simple carbohydrates and rich in vegetables and replaces red meat with poultry and fish; and the green Mediterranean diet, which adds green tea and mankai.

When the researchers measured protein levels in the participants’ blood, they found that higher levels of certain proteins were associated with accelerated brain aging. Further, they found that those protein levels decreased in participants who followed the green Mediterranean diet. 

“Studying the circulating proteins in blood allows us to observe, in a real-life setting, how the brain’s aging processes are influenced by lifestyle and dietary changes,” said Anat Meir, PhD, postdoctoral research fellow at the Harvard Chan School, who co-led the study. “This approach gives us a dynamic window into brain health, helping to reveal biological changes long before symptoms may appear. By mapping these protein signatures, we gain powerful new insights into how interventions, such as diet, may help preserve cognitive function as we age.”

The study, “Serum Galectin-9 and Decorin in relation to brain aging and the green-Mediterranean diet: A secondary analysis of the DIRECT PLUS randomized trial,” was published in the journal Clinical Nutrition.

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