This is a popular item at restaurants and the soup station at supermarkets, yet so often tastes gummy. My recipe is chunky and creamy at the same time, thanks to a simple roux technique and not over-blending.
Ingredients
7 tablespoons olive oil, divided, plus more for drizzling
1 large sweet onion, about 12 ounces, finely chopped
4 cloves garlic, finely chopped
Coarse salt
2 pounds broccoli, trimmed and cut into small florets (slice stems into discs)
1/4 cup white whole wheat flour
3 cups low-sodium chicken or vegetable broth
2 cups milk
10 ounces sharp or very sharp white cheddar cheese, grated
Freshly ground black pepper to taste
Directions
Step 1
Heat a Dutch oven or heavy-bottomed stockpot over medium heat. When hot, add 3 tablespoons of olive oil, the onions, and garlic. Add a pinch of salt to help the onions sweat. Sauté until soft, about 5 to 8 minutes. Add the broccoli and cook until it turns a brighter green, about 10 minutes, stirring often. Use a large slotted spoon to transfer all the veggies to a large bowl next to your cooktop.
Step 2
Add the rest of the olive oil to the pot along with the flour and stir vigorously for 2 minutes to make a roux and cook the flour. Whisk in the broth, a half-cup at a time, letting the mixture come to a boil before adding the next half-cup. Repeat the technique with the milk and then stir in 8 ounces of the cheese. When smooth, add back in the vegetables. Continue to cook, partly covered, at a low simmer for 30 minutes or until the broccoli is tender. Stir occasionally to make sure all the broccoli gets submerged.
Step 3
Using an immersion blender or working in batches with a standard blender, blend the soup, stopping short of a full purée. Taste and season as desired with salt and pepper. Garnish servings with the rest of the grated cheddar and a drizzle of olive oil.
Chocolate Chiffon Layer Cake Recipe, Spotlight on Cocoa Powder, How to Maximize Chocolate Flavor, Benefits of Jarlsberg Cheese, and 8 Steps for Better Heart Health
I love a romantic dinner at home for Valentine’s Day, and my chocolate cake is the perfect dessert indulgence. Knowing there are healthful compounds, like polyphenols, in its natural cocoa should cancel out any guilt! Read on for tips to get the most flavor in all your chocolate creations. And since February is also heart health month, I’m sharing the American Heart Association’s eight strategies to keep your ticker in tip-top shape.
Wedges of these light-and-luscious layers are great on their own or with a dollop of thick Icelandic skyr or Middle Eastern labneh, a cultured dairy product rich in probiotics. To elevate them to layer-cake status for a festive occasion, chocolate whipped cream is all you need.
Ingredients
For the chocolate cake:
5 large eggs
1 cup cake flour
1/2 cup cocoa
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1 cup sugar, divided
1/2 cup extra virgin olive oil
1/2 cup brewed coffee at room temperature
1 1/2 teaspoons vanilla extract
1/2 teaspoon cream of tartar
For the chocolate whipped cream:
1/3 cup cocoa, plus more for dusting
1/2 cup confectioners’ sugar
1 teaspoon instant espresso
3 cups heavy cream
1 teaspoon vanilla
Directions
Step 1
Separate the whites from the yolks when the eggs are cold and let them come to room temperature (the whites will whip much better). Place one of the racks in the middle of your oven and preheat to 325°F. Line two 9-inch cake pans with parchment paper, but don’t grease them; set aside.
Step 2
In a very large bowl, sift together the flour, cocoa, baking powder, baking soda, and salt. In another bowl, whisk the yolks and 1/2 cup sugar until fully blended and light in color, about 2 minutes, and then whisk in the olive oil, coffee, and vanilla. Whisk the egg mixture into the flour mixture until this batter is completely blended.
Step 3
In the bowl of a stand mixer or another large bowl, beat the egg whites and cream of tartar on low speed for about 30 seconds, and then gradually add the remaining 1/2 cup sugar as you slowly increase the speed to high. Continue beating until you get a glossy meringue with firm peaks, about 8 to 10 minutes.
Step 4
Fold about a cup of meringue into the batter to lighten it and then gently fold in the rest in three batches, just until there are barely any streaks of meringue visible. Divide the batter between the two pans and gently smooth the surfaces with an offset spatula. Bake the cakes on the same rack for 15 minutes and then reverse their positions. Continue baking until the tops spring back when lightly pressed with a fingertip and a tester comes out clean, about 10–15 minutes more, depending on your oven.
Step 5
Invert the pans onto two wire racks to cool for about an hour. Turn them right side up and run an offset spatula around the sides of the cakes to loosen them. Invert again, take off the pans, peel off the parchment, and let cool completely.
Step 6
To make the chocolate whipped cream, whisk the cocoa, confectioners’ sugar, and espresso powder together in a small bowl. Whip the heavy cream and vanilla at medium speed until thickened, add the cocoa mixture, turn up the speed to high, and whip until stiff. Use a large spatula to spread about 1/3 of the chocolate cream on one of the cake layers. Top with the other layer and spread the rest of the cream on the top and sides. Dust with additional cocoa. Store covered in the fridge.
Yields 8–10 servings
Healthy Ingredient Spotlight
Cocoa Powder
Unsweetened cocoa powder is a food lover’s dream—intense chocolate taste and few calories. The cocoa process starts with roasted cocoa bean particles, or nibs. The nibs are turned into chocolate liquor. To make cocoa, the chocolate liquor is pressed to remove much of the cocoa butter and then ground into powder. This liquor is where most of chocolate’s flavor comes from and explains why white chocolate, made of cocoa butter and sugar, is rather bland.
From a health perspective, cocoa beans have more than 200 compounds, including anti-oxidant polyphenols, the best known of which are flavanols. Flavanols are thought to improve blood flow to the brain and heart, help lower blood pressure, and fight cell damage, according to Harvard Health. Ounce for ounce, natural cocoa is the food with the highest flavanol content.
You might have noticed that cocoa is available in two main forms: natural, with a deeper taste yet lighter color; and Dutch-process, with a milder taste and darker color. When “dutching,” an alkaline ingredient is used to counter cocoa’s natural acidity. While it’s often possible to use the two interchangeably with only slight differences in taste in the finished dish, Dutch-processed cocoa retains fewer of its healthful compounds. According to a 2022 report on cocoa in the International Journal of Molecular Sciences, dutching can reduce the polyphenols by 60 or more percent.
To account for the acidity of natural cocoa, baking soda—with or without baking powder—is typically called for as a leavening agent in baked goods. If you don’t see it listed in the ingredients in a recipe, add 1/8 teaspoon of baking soda for every 3 tablespoons of natural cocoa powder. And always sift cocoa into the recipe’s other dry ingredients to avoid lumps.
Quick Kitchen Nugget
Maximizing Chocolate Flavor
It might sound crazy, but a pinch each of salt and coffee powder help bring out the sweetness of chocolate without being discernible themselves. Simply whisk them into the other dry ingredients in a recipe or, in the case of chocolate sauce or hot cocoa, as you’re warming the mixture on your cooktop.
For Your Best Health
Say (Jarlsberg) Cheese!
A recent study on the potential benefits of eating Jarlsberg, a cheese from Norway, to stave off bone thinning showed that some types of cheese could be better for you than others. It builds on previous research suggesting that Jarlsberg may help boost levels of osteocalcin, a hormone associated with strong bones and teeth.
The participants were 66 young and healthy women. One group added a daily 57g portion of Jarlsberg (about 2 ounces) to their diet for 6 weeks; the other added 50g of Camembert and then switched to Jarlsberg for another six weeks.
While Jarlsberg and Camembert have similar fat and protein profiles, only Jarlsberg is rich in vitamin K2, which occurs thanks to bacteria in certain fermented foods. According to a summary of the results, “Blood sample analysis showed that the key biochemical markers of bone turnover, including osteocalcin, and vitamin K2 increased significantly after 6 weeks in the Jarlsberg group, but not the Camembert group.”
This finding (along with positive changes in blood sugar and cholesterol of Jarlsberg-eating participants) suggests that it might help prevent the bone-thinning of osteopenia, which precedes osteoporosis, as well as metabolic diseases, such as diabetes.
The study, published in BMJ Nutrition, Prevention & Health, shows that “while calcium and vitamin D are known to be extremely important for bone health, there are other key factors at play, such as vitamin K2, which is perhaps not as well known,” commented Professor Sumantra Ray, executive director, NNEdPro Global Centre for Nutrition and Health, and co-founder of the publication, adding, “Different methods of preparation mean there are key differences in the nutrient composition of cheese which has often been regarded as a homogenous food item in dietary research to date. This needs to be addressed in future studies…As this is a small study in young and healthy people designed to explore novel pathways linking diet and bone health, the results need to be interpreted with great caution as the study participants will not necessarily be representative of other groups.” More research is needed to confirm these findings.
Fitness Flash
Steps for Better Heart Health
The American Heart Association recently introduced its Life’s Essential 8, a checklist of health markers and lifestyle habits that support the idea that it’s easier to prevent heart problems than try to correct them. An important part of the AHA message is that you’re never too old to take these steps:
Follow the DASH Diet or, even better, the Mediterranean Diet, focusing on extra virgin olive oil, vegetables, fruits, fish, low-fat dairy, whole grains, and occasionally lean meat.
Exercise for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise every week.
Avoid all types of nicotine exposure, including e-cigarettes/vaping.
Get 7–9 hours of sleep every night.
Know your body mass index to help assess whether you’re at risk for health problems from excess weight.
Know your non-HDL cholesterol number—total cholesterol minus your good HDL number, a better and simpler way to assess blood fats with no fasting needed before the blood test.
Know your A1C number, a better check of glycemic control than a single blood glucose reading.
Know your blood pressure numbers—120/80 mm Hg is still optimal. Hypertension begins when either systolic pressure is between 130 and 139 mm Hg or diastolic pressure is between 80 and 89 mm Hg.
Wedges of these light-and-luscious layers are great on their own or with a dollop of thick Icelandic skyr or Middle Eastern labneh, a cultured dairy product rich in probiotics. To elevate them to layer-cake status for a festive occasion, chocolate whipped cream is all you need.
Ingredients
For the chocolate cake:
5 large eggs
1 cup cake flour
1/2 cup cocoa
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1 cup sugar, divided
1/2 cup extra virgin olive oil
1/2 cup brewed coffee at room temperature
1 1/2 teaspoons vanilla extract
1/2 teaspoon cream of tartar
For the chocolate whipped cream:
1/3 cup cocoa, plus more for dusting
1/2 cup confectioners’ sugar
1 teaspoon instant espresso
3 cups heavy cream
1 teaspoon vanilla
Directions
Step 1
Separate the whites from the yolks when the eggs are cold and let them come to room temperature (the whites will whip much better). Place one of the racks in the middle of your oven and preheat to 325°F. Line two 9-inch cake pans with parchment paper, but don’t grease them; set aside.
Step 2
In a very large bowl, sift together the flour, cocoa, baking powder, baking soda, and salt. In another bowl, whisk the yolks and 1/2 cup sugar until fully blended and light in color, about 2 minutes, and then whisk in the olive oil, coffee, and vanilla. Whisk the egg mixture into the flour mixture until this batter is completely blended.
Step 3
In the bowl of a stand mixer or another large bowl, beat the egg whites and cream of tartar on low speed for about 30 seconds, and then gradually add the remaining 1/2 cup sugar as you slowly increase the speed to high. Continue beating until you get a glossy meringue with firm peaks, about 8 to 10 minutes.
Step 4
Fold about a cup of meringue into the batter to lighten it and then gently fold in the rest in three batches, just until there are barely any streaks of meringue visible. Divide the batter between the two pans and gently smooth the surfaces with an offset spatula. Bake the cakes on the same rack for 15 minutes and then reverse their positions. Continue baking until the tops spring back when lightly pressed with a fingertip and a tester comes out clean, about 10–15 minutes more, depending on your oven.
Step 5
Invert the pans onto two wire racks to cool for about an hour. Turn them right side up and run an offset spatula around the sides of the cakes to loosen them. Invert again, take off the pans, peel off the parchment, and let cool completely.
Step 6
To make the chocolate whipped cream, whisk the cocoa, confectioners’ sugar, and espresso powder together in a small bowl. Whip the heavy cream and vanilla at medium speed until thickened, add the cocoa mixture, turn up the speed to high, and whip until stiff. Use a large spatula to spread about 1/3 of the chocolate cream on one of the cake layers. Top with the other layer and spread the rest of the cream on the top and sides. Dust with additional cocoa. Store covered in the fridge.
Pork Chops with Tomatoes and Capers Recipe and What Makes Olive Oil a Good Fat
As members of the Fresh-Pressed Olive Oil Club know, the vibrant pepperiness of extra virgin olive oil comes from its polyphenols, important antioxidants that foster good health in so many ways. But there’s more to the story. EVOO’s main nutrient and the source of its calories is monounsaturated fatty acids, or MUFAs, which confer special benefits as well. That’s why many health authorities recommend them over saturated fats (those solid at room temperature, like butter). In this edition of the Newsletter, we’ll look at the one-two punch of MUFAs and polyphenols—and how together they can help staunch a very serious health epidemic, metabolic syndrome. But first, a wonderful winter recipe sure to become a favorite.
This Mediterranean-style dish is cooked on the stovetop in a single pan and creates a rich, tomato sauce.
Ingredients
1/4 cup white whole-wheat or all-purpose flour
1 teaspoon each coarse sea salt and freshly ground black pepper
6 pork chops, each about 1/2-inch thick
4 tablespoons extra virgin olive oil
4 garlic cloves, minced
1/3 cup balsamic vinegar
1/3 cup chicken stock, homemade or low-sodium store-bought
1 28-ounce can diced tomatoes with its juice
4 tablespoons capers
Directions
Step 1
Combine the flour, salt, and pepper in a pie plate. Heat a frying pan large enough to hold the chops (if necessary, you can cook the chops in batches). Once the pan is hot, add the olive oil and quickly coat both sides of each chop in the flour mixture, shake off any excess, and add to the pan. Sauté 5 minutes on each side or until browned.
Step 2
Transfer the chops to a dish. Add the garlic to the pan and sauté slightly, then deglaze the pan with the vinegar. Add the tomatoes along with their juice, the broth, and the capers, and briefly bring to a boil.
Step 3
Add back the chops, reduce the heat to a simmer, and cook until the chops are cooked through and register 145°F on an instant-read thermometer, about 10 minutes more.
Yields 6 servings.
For Your Best Health
What Makes Olive Oil a Good Fat
The study making news: “The clinical impact of an extra virgin olive oil enriched Mediterranean diet on metabolic syndrome: Lights and shadows of a nutraceutical approach,” a research review published in Frontiers in Nutrition (2022).
Most research on the benefits of olive oil and the Mediterranean diet centers on the healthful properties of its polyphenols, but its fatty acids deliver benefits of their own. What’s more, the polyphenols and fatty acids seem to work in synergy to do even more.
As stated in this research review, one component of the Mediterranean diet “believed to contribute a strong beneficial effect is extra virgin olive oil (EVOO), high in monounsaturated fatty acids (MUFAs) and with variable concentrations of phenols. These not only determine EVOO’s main organoleptic qualities (oxidative stability, specific flavor, and taste features) but make it a source of antioxidant, anti-inflammatory, insulin-sensitizing, cardioprotective, antiatherogenic, neuroprotective, and immunomodulatory activity.” (Antiatherogenic means that it fights against dangerous plaque buildup, or atherosclerosis, along artery walls.)
Why are MUFAs considered good fats?
According to the National Library of Medicine, monounsaturated fats are good for your health in several ways. They can help lower your LDL or bad cholesterol level. Keeping your LDL level low reduces your risk for heart disease and stroke. Also, MUFAs help develop and maintain your cells. Extra virgin olive oil is an excellent source of MUFAs. Olive oil also has the other preferred alternative to saturated fat, PUFAs, or polyunsaturated fatty acids, but to a lesser extent. (Some of the best sources of PUFAs are walnuts, flax, and sunflower seeds.)
For the Frontiers in Nutrition review, the researchers took a deep dive into how EVOO may help with the condition known as metabolic syndrome, one that has become more prevalent as people have become more overweight. According to the review, it’s “an increasingly pressing global health problem, affecting about 31 percent of the world’s population but predicted to increase over 50 percent in the next 15 years.” Metabolic syndrome is typically diagnosed when someone has at least three of these five conditions: abdominal obesity (belly fat), high triglyceride levels, low HDL or good cholesterol levels, high blood pressure, and impaired fasting glucose (blood sugar). Each one is a risk factor for various metabolic and cardiovascular diseases, from diabetes to heart disease; having three or more creates a heightened risk.
As the report pointed out,
“The only established, effective treatment is lifestyle modification through increased physical activity, weight loss, and dietary intake high in fruits, vegetables, grains, fish, and low-fat dairy products: i.e., the Mediterranean diet (MD). Several studies have shown a direct correlation between MD adherence and overall reduction in mortality and morbidity.…
“The Mediterranean diet is a cornerstone in treating [metabolic syndrome] and preventing cardiovascular risk. Literature data indicate that an essential component is EVOO which, with high MUFA and polyphenol content, constitutes a food with excellent organoleptic properties and a substance with surprising nutraceutical abilities. EVOO, by activating multiple metabolic pathways, could optimize glycemic control and lipid metabolism, reduce endothelial damage and blood pressure, and provide systemic anti-inflammatory activity.”
Based on the studies that the researchers reviewed, they found that, in particular, “Extra virgin olive oil, due to its high MUFA content, significantly reduces concentrations of total cholesterol and LDL-cholesterol, decreasing TC/HDL and LDL/HDL ratios. In this context, polyphenols act synergistically with MUFAs.Overall, EVOO seems to play an antiatherogenic and CVD risk reduction role, improving the overall health status of [metabolic syndrome] patients.”
The researchers also mentioned that, in addition to helping counteract the inflammation that accompanies overweight, EVOO might indirectly help with weight loss by enhancing the way food tastes and perhaps helping people feel full sooner, thus preventing overeating.
They did note that there are still unanswered questions. Since most studies don’t spell out the specific varietals of EVOO consumed by participants or their exact polyphenol levels, the researchers can’t say what concentration of polyphenols is needed or which olive varieties are best—things that future studies might tell us. One thing we do know: in general, the fresher the olive oil, the higher its polyphenol content.
