The Olive Oil Hunter, Author at Fresh-Pressed Olive Oil

The Olive Oil Hunter News #61

Posted on December 10, 2021December 20, 2022 by The Olive Oil Hunter

Leek and Cheese Frittata Recipe, Spotlight on Leeks and Potassium and Making the Mind-Body Connection

We’re excited to be getting back to holiday celebrations. If you have family or friends staying over, a leek and cheese frittata is the perfect breakfast food—and my recipe gives a delicious result without requiring you to slave away in the kitchen! You’ll see that it has only a pinch of salt, to cut back on sodium, a health goal for almost all of us. But did you know that at the same time we need more potassium? I’m listing the top sources. I’m also sharing an important finding on the mind-body link—it’s timely because people who feel down around the holidays will really benefit if they take steps to boost their mood.

Leek and Cheese Frittata

Leek and Cheese Frittata
If you have family or friends staying over, a leek and cheese frittata is the perfect breakfast food—and my recipe gives a delicious result without requiring you to slave away in the kitchen! You’ll see that it has only a pinch of salt, to cut back on sodium, a health goal for almost all of us.
Ingredients
- 6 eggs
- 2 ounces Parmesan cheese, grated
- 1 teaspoon butter, softened
- 2 tablespoons milk
- 2 tablespoons of extra virgin olive oil
- 1 large leek (the white and some of the tender green part), sliced
- Pinch of coarse salt
Directions

Step 1

In a bowl, whisk the eggs, cheese, butter, and milk. Heat a frying pan, add the oil, and sauté the leek slices until softened, adding the salt as they cook. Pour the egg mixture into the saucepan, and cook over medium heat until firm.

Step 2

Cover the pan with a lid, remove from heat, and let stand for 10 minutes. You can serve it hot or at room temperature. If you’d like to prepare it ahead by an hour or so, leave the lid on.
Yields 4 servings

Healthy Ingredient Spotlight

Fall in Love with Leeks

Leeks are the unsung hero of the allium family. They look like overgrown scallions (I’ve grown leeks that are too big to fit in the fridge!), so their appearance puts some people off. But if you’ve never cooked with them, now’s the time to discover their wonderful sweetness—they’re far sweeter than onions. Roasted in the oven with a drizzle of olive oil, they make a filling side dish, and they add richness to other recipes, such as puréed vegetable soups. Just one or two go a long way.

Leeks have a great health profile, too—high in vitamin K, plus good amounts of vitamins B6 and C and the minerals copper, iron, and manganese.

When shopping for leeks, look for those with long white/pale green sections free of any yellowing. Though showy, the dark green tops must be discarded—they’re too bitter to eat. The leeks should feel firm to the touch yet somewhat pliable. Leeks will stay fresh for up to two weeks in your fridge, but keep them loosely wrapped in plastic to preserve their moisture content.

Healthy Kitchen Nugget

How to Quickly Prep Leeks

Leeks do require careful rinsing because the soil they grow in tends to collect within the layers. Here’s how: Cut off the roots and the tops, and then cut the leeks in half lengthwise. Working on one half at a time, splay the layers under running water almost as though you were shuffling a deck of cards. If you have one, the sprayer of a kitchen faucet is excellent for getting between the layers. If you want to be extra thorough or you’re slicing the leeks into rounds for the frittata recipe, place them in a large bowl of water and swirl them around to release grit. Blot the leeks with paper towels if you’ll be sautéing them.

For Your Best Health

Putting the Spotlight on Potassium

We know that eating too much salt is a health risk, but there’s another mineral important to consider: potassium. According to a study presented at the American Heart Association’s virtual Scientific Sessions and published in the New England Journal of Medicine, higher sodium levels, lower potassium levels, and a higher sodium-to-potassium ratio all were associated with a higher risk of heart disease. Potassium is vital because it helps lower blood pressure by lessening the effects of sodium.

“We hope these important findings, together with consistent results from randomized trials, will speed up implementation of sodium reduction policies that will benefit the public by helping reduce the risk of cardiovascular disease,” said lead author Yuan Ma, MD, PhD, a research scientist in epidemiology at Harvard T. H. Chan School of Public Health in Boston.

Health authorities recommend getting about 4,700 mg a day of potassium and keeping salt under 2,300 mg (under 1,500 mg if you already have high blood pressure). One simple step is to read nutrition labels—they must now list amounts of potassium along with sodium. Of course, some of the best sources are fresh fruits and vegetables, which don’t have labels, so downloading a nutrient guide on your smartphone will help you keep track. Top foods are potatoes with the skin, white beans and other legumes, fish and shellfish, spinach and other leafy greens, tomatoes, bananas, cantaloupe, dates, nectarines, oranges, and avocados as well as milk and yogurt, according to the Cleveland Clinic. It typically takes three or more of these foods every day to meet your needs—while bananas are known as being high in potassium, one banana has only a tenth of the recommended daily amount.

Fitness Flash

Making the Mind-Body Connection

I love exercises like yoga and tai chi because they get you moving while they benefit your headspace as you breathe and focus on the movements. A recent article by New York Times personal health reporter Jane E. Brody provides more support for tapping into mind-body practices like tai chi, especially during stressful times. While we know that physical health issues take a mental toll on us, the link works in the opposite direction as well: Living with a mental illness can cause physical problems. The article mentions a 2017 study published in Psychiatry Investigation that investigated the effects of anxiety and depression on physical disorders. They found that having anxiety was associated with the incidence of heart disease, depression was associated with the incidence of asthma, and having both anxiety and depression was associated with eyesight problems, cough, asthma, hypertension, heart disease, and gastrointestinal problems.

This time of the year is filled with happiness for many, but it can be distressing or sad for others. Make sure you make the time to try a mind-body technique to stay emotionally balanced. And if you are grappling with depression or anxiety, reach out to your doctor or even a helpline and give yourself the gift of healing.

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Balsamic Vinaigrette

Posted on December 4, 2021November 21, 2022 by The Olive Oil Hunter

This vinaigrette must be in your repertoire. It can also be made in a blender or food processor: Pulse all ingredients except the olive oil for a few seconds (the machine can mince the garlic for you), and then, with the machine still running, slowly add the olive oil through the opening in the lid/top until the mixture is blended. (You’ll find that a vinaigrette with honey will quickly emulsify and create a thick dressing.) For deeper flavor, add more vinegar, one teaspoon at a time.

Ingredients

1 teaspoon honey
2 tablespoons balsamic vinegar, such as Barili Exclusivi Condimento
1 teaspoon Dijon mustard
1/8 teaspoon fine sea salt
1/8 teaspoon finely ground black pepper
1 small garlic clove, peeled and minced
1/4 cup extra virgin olive oil

Directions

Step 1

In a medium mixing bowl, whisk together the honey, balsamic vinegar, mustard, salt, pepper, and garlic.

Step 2

Add the oil and whisk continuously until the dressing is emulsified.

Yields a scant 1/2 cup

The Olive Oil Hunter News #60

Posted on December 3, 2021December 20, 2022 by The Olive Oil Hunter

Balsamic Vinaigrette and Filet Mignon Alla Modena Recipes, Spotlight on Balsamic Vinegar, Enjoying Aceto Balsamico and The Best-Dressed Salad

Vinegar Essentials, Part III

My travels over the past 20 years introduced me to exquisite vinegars that were not available here, and I’d always load my suitcases with enough bottles to last until my next trip. The judicious addition of a specific type of vinegar can raise the taste profile of a dish in a unique way, adding complex and deep flavors—and that’s why my most recent culinary quest was to bring artisanal vinegars to you and share my vinegar expertise to elevate your cooking as these vinegars have elevated mine. The quintessential vinegar is balsamic, but seeing that word on the label isn’t a guarantee about what’s inside. Here’s what you need to know before you buy, along with two of my favorite recipes.

Balsamic Vinaigrette

Balsamic Vinaigrette
This vinaigrette must be in your repertoire. It can also be made in a blender or food processor: Pulse all ingredients except the olive oil for a few seconds (the machine can mince the garlic for you), and then, with the machine still running, slowly add the olive oil through the opening in the lid/top until the mixture is blended. (You’ll find that a vinaigrette with honey will quickly emulsify and create a thick dressing.) For deeper flavor, add more vinegar, one teaspoon at a time.
Ingredients
- 1 teaspoon honey
- 2 tablespoons balsamic vinegar, such as Barili Exclusivi Condimento
- 1 teaspoon Dijon mustard
- 1/8 teaspoon fine sea salt
- 1/8 teaspoon finely ground black pepper
- 1 small garlic clove, peeled and minced
- 1/4 cup extra virgin olive oil
Directions

Step 1

In a medium mixing bowl, whisk together the honey, balsamic vinegar, mustard, salt, pepper, and garlic.

Step 2

Add the oil and whisk continuously until the dressing is emulsified.
Yields a scant 1/2 cup

Filet Mignon Alla Modena

Filet Mignon Alla Modena
This recipe is inspired by the beef dish served at Ristorante Cavallino in Modena, Italy.
Ingredients
- 3 tablespoons all-purpose or white whole-wheat flour
- 1/2 teaspoon each fine sea salt and freshly ground black pepper
- 4 6-ounce filet mignon steaks, about 1-1/2 inches thick
- 2 tablespoons extra virgin olive oil
- 4 tablespoons balsamic vinegar, such as 15 Barili or Barili Exclusivi Condimento
- 1/2 cup beef stock
Directions

Step 1

Combine the flour, salt, and pepper in a pie plate. Heat a cast-iron skillet or other heavy pan large enough to hold the steaks, and then add the olive oil. Once the oil shimmers, dredge both sides of each steak in the flour mixture, shake off any excess, and add to the pan. Sauté for about 4 minutes, and then flip to cook the other side, about 4 minutes more for rare.

Step 2

When the steaks are done to your liking, transfer them to four dinner plates. Deglaze the pan with the balsamic, and then add the stock. Reduce the liquid to a thick sauce.

Step 3

Spoon equal amounts over each steak and serve.
Yields 4 servings.

Spotlight on Balsamic Vinegar

More than Modena on the label

In Italy, the pinnacle of vinegar is aceto balsamico di Modena. Modena, which is the name of both the city and the province, is within northern Italy’s Emilia-Romagna region, known for luscious food—Parmigiano Reggiano cheese, Parma ham, and true balsamic vinegar. It’s my favorite eating region in the country. In fact, my wife, Meghan, and I first toured Modena a few years ago on our honeymoon as part of a food-centric road trip.

True balsamic is made only from Lambrusco and Trebbiano grapes. But “balsamic” has, over the years, become an everyday term, and most people have probably never tasted real balsamic vinegar.

Just as sparkling wines can only be called Champagne if they come from the Champagne region of France, aceto balsamico di Modena can only be called that if the balsamic is completely made within the region. Preserving the tradition of balsamic vinegar and guaranteeing its quality was easier to do until about 50 years ago, when balsamic vinegar making went from being a cottage industry to mass production. These days, there are many products labeled “balsamic,” but the quality varies dramatically. The most exquisite and expensive is called aceto balsamico tradizionale DOP and is made exclusively of the must (all parts of the grapes are used). It must be aged for a minimum of 12 years. Extravecchio balsamic is aged 25 years minimum, which explains why a small bottle can cost hundreds of dollars.

Aceto balsamico di Modena IGP is made only from must and wine vinegar and aged in wooden barrels for at least two months, but there are huge variations in its production. It can be made in an artisanal way, aged in small barrels for as long as three years (or more), or made the industrial way in tremendous barrels and with the bare minimum of must, which results in a product that lacks the quality and taste of a finely crafted vinegar.

The classification condimento all’aceto balsamico di Modena IGP, or “condiment with balsamic vinegar of Modena,” gives producers the freedom to craft a vinegar that goes beyond strict IGP or DOP requirements—that’s what I chose for my new collection. My 15 Barili Condimento “All’Aceto Balsamico di Modena IGP” blends together two prized vinegars: aceto balsamico di Modena IGP Goccia Oro (“Golden Drop”) and a high-quality condimento. It’s named after the number of barrels used in its aging process—the more barrels, the higher the density and the greater its character. I liken it to when vintners create a cuvée, taking wines from various barrels to create a finished product that is greater than the sum of the parts.

Food Pairings

Enjoying aceto balsamico

Because the finest balsamic vinegar is rich and sweet, just a few drops will enhance just about every food, from a risotto to a charcuterie plate to berries and ice cream. I like to pair it with fruitier extra virgin olive oils and mature and fresh cheeses, from Parmigiano Reggiano to mozzarella; cured meats like prosciutto, speck, and salami; tomatoes with a sprinkling of Maldon salt; a composed salad of goat cheese, pine nuts, and honey, or of feta, watermelon, and arugula; cooked vegetables and fish, beef, lamb, and egg dishes; and strawberries, pineapple “carpaccio,” vanilla ice cream, and flourless chocolate cake. Except for the tradizionale, which should never be used in cooking, balsamic vinegar can withstand some heat, but use it judiciously, adding it at the very end of a recipe, such as a risotto, and then top each serving with a few more drops.

Healthy Kitchen Nugget

The best-dressed salad

To maximize taste when making salads, prep your greens by rinsing and drying them in a salad spinner—dressing coats them better when they’re dry, and it won’t be diluted by water clinging to the leaves. Rather than simply pouring vinaigrette over your salad, mix it in with two forks or tongs to really “dress” the greens. Also, keep in mind that vinaigrettes aren’t just for salads; drizzle them over roasted vegetables and cold meats and use them in place of mayonnaise as a sandwich spread. Vinaigrette will keep for up to a week in the fridge—just shake well or whisk as needed before using it.

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Filet Mignon Alla Modena

Posted on December 3, 2021December 12, 2022 by The Olive Oil Hunter

This recipe is inspired by the beef dish served at Ristorante Cavallino in Modena, Italy.

Ingredients

3 tablespoons all-purpose or white whole-wheat flour
1/2 teaspoon each fine sea salt and freshly ground black pepper
4 6-ounce filet mignon steaks, about 1-1/2 inches thick
2 tablespoons extra virgin olive oil
4 tablespoons balsamic vinegar, such as 15 Barili or Barili Exclusivi Condimento
1/2 cup beef stock

Directions

Step 1

Combine the flour, salt, and pepper in a pie plate. Heat a cast-iron skillet or other heavy pan large enough to hold the steaks, and then add the olive oil. Once the oil shimmers, dredge both sides of each steak in the flour mixture, shake off any excess, and add to the pan. Sauté for about 4 minutes, and then flip to cook the other side, about 4 minutes more for rare.

Step 2

When the steaks are done to your liking, transfer them to four dinner plates. Deglaze the pan with the balsamic, and then add the stock. Reduce the liquid to a thick sauce.

Step 3

Spoon equal amounts over each steak and serve.

Yields 4 servings.