Flounder stuffed with crabmeat is a seafood lover’s dream and my stuffing recipe ticks all the boxes for many specialty diets since I skip the traditional breadcrumbs.
Ingredients
For the crabmeat stuffing:
2 tablespoons extra virgin olive oil, plus more for the sheet pan and drizzling
Preheat your oven to 400°F. Line a rimmed sheet pan with parchment paper and brush the parchment lightly with olive oil; set aside.
Step 2
Heat a sauté pan over medium-high. When hot, add the 2 tablespoons olive oil, onions, bell pepper, celery, and garlic. Sauté until the vegetables are soft, about 10 minutes. Transfer to a large bowl and let cool slightly. Then add in the rest of the stuffing ingredients and mix well.
Step 3
Make the roll-ups one at a time directly on the parchment-lined sheet pan to avoid having to transfer them. Place one fillet flat side up at one end of the pan. Scoop 1/4 of the crab mix and place it on the fillet about 2 inches in from the thinner end. Flip that end over the stuffing and roll up the fillet. Secure with a bamboo skewer. Repeat with the remaining fillets. Sprinkle with the paprika, salt, and pepper and drizzle with olive oil.
Step 4
Bake for 15 minutes, then check to see if the flounder is opaque and firm to the touch. If needed, bake for another 3 to 5 minutes.
Asparagus Milanese Style Recipe, Spotlight on Asparagus, When to “Close” the Kitchen for the Night and Exercising to Avoid Alzheimer’s
A sure sign of spring is the bundles of asparagus available at farmers’ markets and the produce aisle at your grocery store. I’m sharing a delicious way to enjoy them with a luscious one-pan prep. This issue’s research news offers food for thought: first, the advantages of not eating in the hours before bed for metabolic health and second, the benefits of exercise for brain health.
Asparagus is so symbolic of spring. And while a simple dish like marinated asparagus is a great way to enjoy it, this recipe turns a side into a satisfying meal for breakfast, brunch, or even a light dinner. For a heartier meal, double the eggs. I especially love the richness of sautéing the spears in EVOO as well as some butter.
Ingredients
4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
3/4 cup freshly grated Parmigiano-Reggiano cheese, plus more to garnish
2 large eggs
Directions
Step 1
Heat a large frying pan or skillet until hot, then add 2 tablespoons olive oil and the butter. Sauté the asparagus, rotating the spears frequently, until tender, about 5 minutes. Season liberally with salt and pepper. Cover the pan with a lid to steam them for 2 minutes more. Divide the spears between two plates and top with equal amounts of grated cheese.
Step 2
Reheat the pan to medium-high, then add the remaining 2 tablespoons olive oil. Once the oil starts to shimmer, add the eggs, one at a time, keeping them as separate as possible—you can crack them right into the pan or into a small bowl, then pour into the pan.
Step 3
Cook the eggs for 2 minutes until the whites turn opaque and develop crisp, brown edges. Use an offset spatula to center an egg over the asparagus on each plate. Spoon the olive oil from the pan over the top, drizzle with more olive oil, and sprinkle on more cheese as desired. Serve immediately.
Serves 2
Healthy Ingredient Spotlight
Choosing Asparagus
For decades, a debate has raged over what’s tastier, thin or thick asparagus. Surprisingly, according to agricultural experts at Penn State, spears that are larger than half an inch in diameter are more tender and higher in soluble fiber and vitamins than thinner spears. What’s more, marketing thin asparagus as “gourmet” stemmed from the fact that farmers wanted to sell their crops after two rather than three years to stimulate the plant to produce spears faster. At the same time, the shift prompted professional chefs to prefer the visual appeal of thinner spears. Of course, the most important factor is freshness—whichever you choose, look for tips that are tightly closed and stems that are not shriveled. Because asparagus loses moisture fast, aim to use it the day you buy it.
Quick Kitchen Nugget
Prepping Asparagus
Many recipes call for a rack to be placed in the roasting pan to elevate a leg of lamb, turkey, or rib roast, to name a few examples. This allows the oven’s heat to reach (and brown) the entire surface of the food. Clean up can be made easier by first lining the roasting pan with foil, and the rack prevents the meat from touching the foil while it cooks. Putting about an inch of water in the bottom of the pan is done to create steam, which keeps the meat moist and prevents the drippings from burning and negatively affecting the taste of the meat.
For Your Best Health
When to “Close” the Kitchen for the Night
A simple shift in your evening routine may give your heart a measurable boost. Researchers at Northwestern Medicine explored whether timing an overnight fast to match a person’s natural sleep-wake cycle could improve heart and metabolic health. The circadian rhythm plays a central role in regulating cardiovascular and metabolic function. For the study, participants did not reduce calories. The focus was entirely on adjusting when they ate.
The scientists found that middle-aged and older adults at elevated risk for cardiometabolic disease benefited from extending their overnight fasting window by roughly two hours and avoiding food and dimming their lights for three hours before going to sleep. These changes led to measurable improvements in heart and metabolic markers during sleep and throughout the following day.
“Timing our fasting window to work with the body’s natural wake-sleep rhythms can improve the coordination between the heart, metabolism, and sleep, all of which work together to protect cardiovascular health,” said first author Daniela Grimaldi, PhD, research associate professor of neurology in the division of sleep medicine at Northwestern University Feinberg School of Medicine.
“It’s not only how much and what you eat, but also when you eat relative to sleep that is important for the physiological benefits of time-restricted eating,” said corresponding author Phyllis Zee, MD, PhD, director of the Center for Circadian and Sleep Medicine and chief of sleep medicine in the department of neurology at Feinberg.
Time-restricted eating has grown in popularity because studies suggest it can improve cardiometabolic markers and sometimes match the benefits of traditional calorie-restricted diets. However, most research has concentrated on how long people fast rather than how well that fasting window aligns with sleep timing, which is crucial for metabolic regulation.
With nearly 90% adherence in this trial, the researchers believe anchoring time-restricted eating to the sleep period may be a realistic and accessible non-pharmacological approach, especially for middle-aged and older adults who face higher cardiometabolic risk. The team plans to refine this protocol and expand testing in larger multicenter trials.
Fitness Flash
Exercising to Avoid Alzheimer’s
Researchers at UC San Francisco have identified a biological process that may explain why exercise sharpens thinking and memory. The discovery points to a surprising body-to-brain pathway that could inspire new Alzheimer’s disease therapies.
As people grow older, the blood-brain barrier becomes more fragile. This tightly packed network of blood vessels normally shields the brain from harmful substances circulating in the bloodstream. Over time, however, it can become leaky, allowing damaging compounds to enter brain tissue. The result is inflammation, which is linked to cognitive decline and is commonly seen in disorders such as Alzheimer’s disease.
The researchers found that physical activity prompts the liver to release an enzyme called GPLD1. GPLD1 removes a harmful protein responsible for the blood-brain barrier becoming leaky with age, strengthening the brain’s built-in defense system, and helping protect it from age-related damage. Research using older mice showed that dialing down this protein reduced inflammation and improved memory.
This study builds on the research team’s early discovery that mice that exercised produced higher levels of GPLD1 in their livers. GPLD1 appeared to rejuvenate the brain, but there was a mystery. The enzyme itself cannot cross into the brain, leaving scientists unsure how it delivered its cognitive benefits. The new research provides an answer. It turns out that GPLD1 influences another protein known as TNAP. As mice age, TNAP builds up in the cells that form the blood-brain barrier. This buildup weakens the barrier and increases leakiness. When mice exercise and their livers release GPLD1 into the bloodstream, the enzyme travels to the blood vessels surrounding the brain and removes TNAP from the surface of those cells, helping restore the barrier’s integrity.
“This discovery shows just how relevant the body is for understanding how the brain declines with age,” said Saul Villeda, PhD, associate director of the UCSF Bakar Aging Research Institute and senior author of the paper.
The findings suggest that developing medications capable of trimming proteins such as TNAP could offer a new strategy to restore the blood-brain barrier, even after it has been weakened by aging. “We’re uncovering biology that Alzheimer’s research has largely overlooked,” Dr. Villeda said. “It may open new therapeutic possibilities beyond the traditional strategies that focus almost exclusively on the brain.”
Asparagus is so symbolic of spring. And while a simple dish like marinated asparagus is a great way to enjoy it, this recipe turns a side into a satisfying meal for breakfast, brunch, or even a light dinner. For a heartier meal, double the eggs. I especially love the richness of sautéing the spears in EVOO as well as some butter.
Ingredients
4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
3/4 cup freshly grated Parmigiano-Reggiano cheese, plus more to garnish
2 large eggs
Directions
Step 1
Heat a large frying pan or skillet until hot, then add 2 tablespoons olive oil and the butter. Sauté the asparagus, rotating the spears frequently, until tender, about 5 minutes. Season liberally with salt and pepper. Cover the pan with a lid to steam them for 2 minutes more. Divide the spears between two plates and top with equal amounts of grated cheese.
Step 2
Reheat the pan to medium-high, then add the remaining 2 tablespoons olive oil. Once the oil starts to shimmer, add the eggs, one at a time, keeping them as separate as possible—you can crack them right into the pan or into a small bowl, then pour into the pan.
Step 3
Cook the eggs for 2 minutes until the whites turn opaque and develop crisp, brown edges. Use an offset spatula to center an egg over the asparagus on each plate. Spoon the olive oil from the pan over the top, drizzle with more olive oil, and sprinkle on more cheese as desired. Serve immediately.
Roasted Leg of Lamb Recipe, Spotlight on Dijon Mustard, The Role of the Roasting Pan Rack, A New Opinion on Intermittent Fasting and Understanding Nearsightedness Causes
Holidays are a great occasion for families to get together, and a roasted leg of lamb makes a spectacular—and tasty—centerpiece. Here’s everything you need to know. You’ll also find interesting research showing that intermittent fasting, a popular diet trend, might not be as effective as early studies indicated. Finally, scientists suggest that some habits within our control may be responsible for skyrocketing cases of nearsightedness.
If you have a butcher where you shop, ask them to prep the leg for you by removing the fell to skip this step. If not, follow the directions below. Overnight marination deepens the flavor of this traditional holiday meal. Serve with fresh spring vegetables and new potatoes.
Ingredients
1 bone-in leg of lamb, between 7 and 8 pounds
For the marinade:
6 garlic cloves
2 teaspoons coarse sea salt
1 teaspoon freshly ground black pepper
2 tablespoons whole grain Dijon mustard
6 tablespoons extra virgin olive oil, plus more for the cooking rack
Juice of 1 lemon
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary needles
Directions
Step 1
Prep the lamb by removing the fell, the thin membrane overlaying the meat: Place the tip of a sharp thin knife under it at one end to lift it, then tug to pull it away. Trim most of the visible fat but leave a very thin layer in place—this adds to the flavor of the cooked meat. Next, use a paring knife to make uniform 1/2” slits in the meaty parts of the leg. Transfer to a platter.
Step 2
Mince the garlic cloves in a mini chopper, then add the rest of the ingredients and process until smooth. Slather the mixture on the lamb, working it into the slits. Tightly cover the leg with parchment paper, place in a plastic bag, and refrigerate overnight.
Step 3
Set your oven to 400°F. For easy cleanup, line your roasting pan with foil. Place a V-shaped rack in the pan and brush it lightly with olive oil. Place the lamb on the rack, then fill the bottom of the pan with 1/4” water. Place in the oven and roast for 15 minutes. Without opening the oven door, reduce the temperature to 350°F. Continue roasting until an instant-read thermometer inserted in the meatiest part of the leg reaches between 130°F and 135°F, about 20 minutes per pound of lamb.
Step 4
Out of the oven, let the lamb rest for 15 minutes before slicing.
Yields 8 servings
Healthy Ingredient Spotlight
Dijon Mustard
Named for the French city in Burgundy where it was created, Dijon mustard is not only a staple of French cooking but also of cuisines around the world. Dijon mustard is a delicious blend of brown or black mustard seeds, white wine and/or white wine vinegar, salt and spices, with variations from brand to brand, notably Maille and Grey Poupon. Classic Dijon is a pale yellow-brown and completely smooth and creamy. (Those with visible seeds and a coarse texture are often milder.) An essential in vinaigrettes and as a sandwich spread, Dijon makes a great addition to marinades and sauces.
Quick Kitchen Nugget
The Role of the Roasting Pan Rack
Many recipes call for a rack to be placed in the roasting pan to elevate a leg of lamb, turkey, or rib roast, to name a few examples. This allows the oven’s heat to reach (and brown) the entire surface of the food. Clean up can be made easier by first lining the roasting pan with foil, and the rack prevents the meat from touching the foil while it cooks. Putting about an inch of water in the bottom of the pan is done to create steam, which keeps the meat moist and prevents the drippings from burning and negatively affecting the taste of the meat.
For Your Best Health
A New Opinion on Intermittent Fasting
Over the past decade, numerous studies on intermittent fasting sparked new hope for people whose other weight-loss efforts weren’t as successful as desired. But a new major research review suggests the reality may not live up to the hype and that intermittent fasting does not produce significantly more weight loss than standard diet advice or even no structured plan at all. The findings challenge the widespread belief that changing when you eat leads to better weight-loss results than other approaches.
The researchers examined data from 22 randomized clinical trials involving 1,995 adults in North America, Europe, China, Australia, and South America. The trials tested different fasting methods, including alternate-day fasting, periodic fasting, and time-restricted feeding. Most followed participants for up to one year.
When compared with conventional diet advice or no intervention, intermittent fasting did not produce a clinically meaningful difference in weight loss. In practical terms, fasting schedules did not outperform more traditional guidance or doing nothing specific.
Researchers also noted that side effects were not consistently reported across studies, making it difficult to fully assess potential risks. Since many of the trials examined were small and uneven in their reporting, the overall evidence base remains limited.
“Intermittent fasting just doesn’t seem to work for overweight or obese adults trying to lose weight,” said Luis Garegnani, PhD, lead author of the review from the Universidad Hospital Italiano de Buenos Aires Cochrane Associate Centre. “Intermittent fasting may be a reasonable option for some people, but the current evidence doesn’t justify the enthusiasm we see on social media.”
Another concern is the lack of long-term research. Few studies have examined how well intermittent fasting works over extended periods. “Obesity is a chronic condition. Short-term trials make it difficult to guide long-term decision-making for patients and clinicians,” Dr. Garegnani added.
“With the current evidence available, it’s hard to make a general recommendation,” said Eva Madrid, the study’s senior author. “Doctors will need to take a case-by-case approach when advising an overweight adult on losing weight.”
Fitness Flash
Understanding Nearsightedness Causes
For years, the sharp rise in myopia, or nearsightedness, has largely been blamed on growing screen use, particularly among children and young adults. However, new research from scientists at the SUNY College of Optometry suggests the explanation may be more nuanced. Their study proposes that myopia may be influenced less by screens themselves and more by a common indoor behavior: extended close-up focusing in dim lighting, which reduces the amount of light reaching the retina.
“Myopia has reached near-epidemic levels worldwide, yet we still don’t fully understand why,” said Jose-Manuel Alonso, MD, PhD, SUNY Distinguished Professor and senior author of the study. “Our findings suggest that a common underlying factor may be how much light reaches the retina during sustained near work, particularly indoors.”
Myopia causes distant objects to appear blurry and has become increasingly common around the globe. It now affects nearly 50% of young adults in the United States and Europe and close to 90% in parts of East Asia. Although genetics contribute to risk, the rapid rise over just a few generations points strongly to environmental influences.
In laboratory research, myopia can be triggered in animal models through visual deprivation or the use of negative lenses, and these two methods are believed to involve different neuronal pathways. Doctors also slow myopia progression using multiple strategies that likely act through separate biological mechanisms such as multifocal lenses, ophthalmic atropine, contrast reduction, and promoting time outdoors. The researchers now suggest there may be a single neuronal explanation that connects these different methods of both inducing and controlling myopia.
This new hypothesis attempts to solve a long-standing question in vision science: Why do such varied factors, from close-up work and dim indoor lighting to treatments like atropine drops, multifocal lenses, and increased time outdoors, all seem to affect how myopia progresses?
“In bright outdoor light, the pupil constricts to protect the eye while still allowing ample light to reach the retina,” explained Urusha Maharjan, a SUNY Optometry doctoral student who conducted the study. “When people focus on close objects indoors, such as phones, tablets, or books, the pupil can also constrict, not because of brightness, but to sharpen the image. In dim lighting, this combination may significantly reduce retinal illumination.”
Under this proposed mechanism, myopia may develop when insufficient light reaches the retina during sustained close-up work in low-light settings. If lighting is too dim and the pupil narrows excessively at short viewing distances, retinal activity may not be strong enough to support normal visual development. In contrast, exposure to bright light allows the pupil to constrict in response to brightness rather than focusing distance, helping maintain healthier retinal stimulation.
The study also found that negative lenses decrease retinal illumination by causing the pupil to narrow through accommodation. This narrowing intensifies when viewing distance is shortened or when overly strong negative lenses are worn. It becomes even more pronounced when accommodation is sustained for prolonged periods of time and increases further once the eye has already become myopic. The researchers also observed additional disruptions in eye turning during accommodation and reduced effectiveness of eye blinks in triggering pupil constriction in myopic eyes. If validated, this proposed mechanism could significantly change how scientists and clinicians think about myopia progression.
“This is not a final answer,” Dr. Alonso emphasized. “But the study offers a testable hypothesis that reframes how visual habits, lighting, and eye focusing interact. It’s a hypothesis grounded in measurable physiology that brings together many pieces of existing evidence. More research is needed, but it gives us a new way to think about prevention and treatment.”
