Roasting cauliflower adds great depth of flavor to this velvety soup enhanced with cheddar cheese and a hint of heat from cayenne.
Ingredients
1 large head of cauliflower
4 tablespoons extra virgin olive oil, plus more for serving
2 tablespoons whole wheat flour
2 cups milk
4 ounces sharp white cheddar cheese, coarsely shredded
1/4 teaspoon cayenne pepper
1/4 teaspoon freshly ground black pepper
1 cup homemade or low-sodium canned chicken broth, more as needed (okay to substitute water)
Directions
Step 1
Preheat your oven to 375°F. Core the cauliflower and break it into the florets. Transfer them to a large baking sheet and toss with 2 tablespoons of olive oil. Roast for 45 to 60 minutes, until tender and slightly browned. Remove from the oven and set aside, reserving a few small florets to use as garnish.
Step 2
Start the soup by making a roux: Heat a large saucepan and add the remaining 2 tablespoons of olive oil. When hot, sprinkle in the flour and whisk quickly, letting the mixture cook for 5 minutes until bubbling. Slowly whisk in the milk in batches, bringing the mixture to a low boil after each addition. Next, whisk in the shredded cheese and stir until melted and fully incorporated—it should be thick. Add the cayenne and black pepper and remove from the heat.
Step 3
In a blender, process the cauliflower, cheese mixture, and chicken broth until smooth (you may need to do this in batches). Transfer back to the saucepan, and slowly reheat before serving. If the soup is too thick, whisk in more broth (or water) as needed. To serve, ladle into bowls and top with the reserved roasted florets.
Garlicky Kale and Ricotta Crostini Recipe, How the Mediterranean Diet Got Its Name, The Cultural Benefits of Olive Oil and The Key to Sustainable Eating
When we read about the benefits of olive oil, they’re usually centered on its amazing health boosts to the heart, brain, and more. Surprising as it may seem at first glance, there are also cultural benefits from having olive oil as the cornerstone of the Mediterranean diet. These benefits stem from traditions surrounding the growing and pressing of olives, choosing other seasonal and local foods, and preparing and enjoying meals with family and friends. I experience that conviviality firsthand every time I’m at an olive harvest, and it’s exhilarating! What’s more, because olive oil and most components of the diet are plant based, it’s a very sustainable way of eating for our planet. I’m sharing insights from three reports on the importance of olive oil and the Mediterranean diet to inspire you to not only embrace healthy eating, but also to better our environment.
These olive oil vessels date back nearly 2,000 years!
How the Mediterranean Diet Got Its Name
The history of the Mediterranean diet is itself fascinating. According to the article “Impact of Mediterranean Diet on Chronic Non-Communicable Diseases and Longevity,” published in Nutrients in June 2021, the diet was formally described in the Seven Countries Study from the 1950s. The study identified the diet’s health benefits: “Southern European populations from countries where olive trees grow naturally exhibited longevity among the highest in the world, with the lowest incidence of coronary heart disease, cancer, and other non-communicable diseases. These populations did not follow a specific dietary pattern, but some traditional eating and lifestyle habits [that] originated centuries before.” That description piqued the interest of everyone—from scholars to foodies—from that day forward. It’s not hard to argue that the Mediterranean way of life became the inspiration for each of today’s wildly popular plant-based diets.
That early research showed that over 60% of the calories in the Mediterranean diet came from plant foods, compared to just 37% in the American diet, and though both populations ate the same number of fat calories, the main source of these calories among Mediterranean people was olive oil, not the animal fat preferred in the US. The researchers of the study were surprised by how healthy the Mediterranean people were despite living without the so-called advances of the Western industrialized world! People in the region might have wished for more meat in their diet, but it was precisely the lack of meat and the emphasis on plant-based foods, including the physical activity of cultivating, gathering, and cooking them, that kept certain diseases at bay.
The Cultural Benefits of Olive Oil
As more studies were done, it also became clear that the Mediterranean diet wasn’t only about food, but also about traditions and practices that were passed down through generations, “extending from the countryside and food production to the ways of cooking, which provide a feeling of belonging and permanency to the community. Mediterranean traditional cuisines are rich in aromas, colors, and memories, highlighting the taste and the synchronization with nature, and emphasizing the significance of preparing and consuming foods jointly with family and friends,” states the article in Nutrients.
The way of life connected to the Mediterranean diet is so unique that in 2010 UNESCO, known for designating geographical areas as world heritage sites, gave the diet its cultural registration of “Intangible Cultural Heritage of Humanity,” first singling out Greece, Italy, Morocco, and Spain and then adding Croatia, Cyprus, and Portugal in 2013.
Here’s how UNESCO describes it:
The Mediterranean diet involves a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking, and particularly the sharing and consumption of food. Eating together is the foundation of the cultural identity and continuity of communities throughout the Mediterranean basin. It is a moment of social exchange and communication, an affirmation and renewal of family, group or community identity. The Mediterranean diet emphasizes values of hospitality, neighbourliness, intercultural dialogue and creativity, and a way of life guided by respect for diversity. It plays a vital role in cultural spaces, festivals and celebrations, bringing together people of all ages, conditions and social classes. It includes the craftsmanship and production of traditional receptacles for the transport, preservation and consumption of food, including ceramic plates and glasses. Women play an important role in transmitting knowledge of the Mediterranean diet: they safeguard its techniques, respect seasonal rhythms and festive events, and transmit the values of the element to new generations. Markets also play a key role as spaces for cultivating and transmitting the Mediterranean diet during the daily practice of exchange, agreement and mutual respect.
With so much focus on its social and cultural aspects, it’s no wonder that a group of researchers reimagined the food pyramid. In their version, olive oil, fruits and vegetables, and grains are the food foundation, but the base level of the pyramid illustrates the activities and traditions highlighted by UNESCO.
The Key to Sustainable Eating
In the paper “Looking for Commensality: On Culture, Health, Heritage, and the Mediterranean Diet,” published in March 2021 in the International Journal of Environmental Research and Public Health, the Mediterranean diet gets the nod as a way to feed the planet in a sustainable way. The paper refers to the report from the EAT-Lancet Commission on healthy diets from sustainable food systems “that highlighted the evidence that a diet rich in plant-based foods and fewer foods of animal origin confers not only optimal health outcomes but also environmental benefits. The Commission presented an integrated framework providing scientific targets for healthy diets and sustainable food production. It estimates that the transformation to healthy diets by 2050 will require that the world’s consumption of fruit, vegetables, nuts, seeds, and legumes doubles, and the consumption of foods such as red meat and sugar should be reduced by more than 50%.” That’s an important reminder, as over the past decades the diets of many people living around the Mediterranean have become Westernized and Western illnesses are gaining a foothold.
How can you adopt this way of life? The report “Mediterranean Diet as Intangible Heritage of Humanity: 10 Years On,” published in June 2021 in Nutrition, Metabolism & Cardiovascular Diseases, mentions making olive oil, described as a cornerstone of the Mediterranean diet, our main source of fat. It also talks about using the Mediterranean diet and the activities surrounding it as a global model for health and sustainability since “humanity as a whole will benefit from its preservation and scientific-based evidence.”
The article in Nutrients outlines a guiding philosophy you might follow. It includes:
Choosing fresh, locally produced foods
Connecting with and respecting nature
Cooking flavorfully
Eating moderate portion sizes
Doing moderate physical activity every day
Preparing and eating meals in the company of others
In keeping with the convivial aspect of the Mediterranean diet, here’s a delicious recipe to make and share with loved ones.
Ingredients
1 12-inch baguette, sliced diagonally into 1/2-inch slices
4 tablespoons extra virgin olive oil, plus more for brushing
4 cloves garlic, peeled; 2 halved, 2 minced
1 large bunch baby kale, or another specialty type, stems removed and leaves coarsely torn or chopped
1/2 teaspoon anchovy paste
1/2 teaspoon crushed red pepper flakes
1 to 2 tablespoons red wine vinegar
1 teaspoon finely grated orange zest
Salt and freshly ground pepper to taste
1/2 cup fresh ricotta
Directions
Step 1
Preheat your oven to 350°F. Make the crostini: Generously brush each slice of bread on both sides with olive oil and transfer to a baking sheet. Bake for 10 to 15 minutes, turning once, until the bread is lightly browned on both sides. Remove from the oven and rub both sides of the bread slices with the halved cloves of garlic and set aside.
Step 2
Heat a large sauté pan over medium heat. Film the bottom of the pan with 3 tablespoons of olive oil. Add the kale and sauté for 4 to 5 minutes. Add 1 or 2 tablespoons of water if the kale seems to be getting dry. Push the kale to one side of the pan and add 1 tablespoon of olive oil to the other side. Add the minced garlic to the oil along with the anchovy paste and crushed red pepper flakes. Sauté for 1 to 2 minutes, until the garlic is fragrant. Combine with the kale.
Step 3
Stir in the vinegar, zest, and salt and pepper to taste. Cover the pan and cook for 2 to 3 minutes more to blend the flavors.
Step 4
To serve, spread each crostini with a bit of ricotta and top with the sautéed kale.
In keeping with the convivial aspect of the Mediterranean diet, here’s a delicious recipe to make and share with loved ones.
Ingredients
1 12-inch baguette, sliced diagonally into 1/2-inch slices
4 tablespoons extra virgin olive oil, plus more for brushing
4 cloves garlic, peeled; 2 halved, 2 minced
1 large bunch baby kale, or another specialty type, stems removed and leaves coarsely torn or chopped
1/2 teaspoon anchovy paste
1/2 teaspoon crushed red pepper flakes
1 to 2 tablespoons red wine vinegar
1 teaspoon finely grated orange zest
Salt and freshly ground pepper to taste
1/2 cup fresh ricotta
Directions
Step 1
Preheat your oven to 350°F. Make the crostini: Generously brush each slice of bread on both sides with olive oil and transfer to a baking sheet. Bake for 10 to 15 minutes, turning once, until the bread is lightly browned on both sides. Remove from the oven and rub both sides of the bread slices with the halved cloves of garlic and set aside.
Step 2
Heat a large sauté pan over medium heat. Film the bottom of the pan with 3 tablespoons of olive oil. Add the kale and sauté for 4 to 5 minutes. Add 1 or 2 tablespoons of water if the kale seems to be getting dry. Push the kale to one side of the pan and add 1 tablespoon of olive oil to the other side. Add the minced garlic to the oil along with the anchovy paste and crushed red pepper flakes. Sauté for 1 to 2 minutes, until the garlic is fragrant. Combine with the kale.
Step 3
Stir in the vinegar, zest, and salt and pepper to taste. Cover the pan and cook for 2 to 3 minutes more to blend the flavors.
Step 4
To serve, spread each crostini with a bit of ricotta and top with the sautéed kale.
Quinoa with Corn and Black Beans Recipe, Spotlight on Quinoa and Black Beans, How Air Quality Affects Your Brain, and Lower Your Cancer Risk with Exercise
Even if you haven’t jumped on the Meatless Monday bandwagon, adding plant-based proteins to your diet can help maintain muscle mass, which naturally wanes as we get older. This quinoa recipe, enriched with black beans, is a winner! For more good health in 2022, take stock of your air quality, both indoors and out, and get motivated to move by new findings on the link between exercise and how it may lower cancer risk.
Protein-packed quinoa is a nutrition powerhouse, rich in manganese, phosphorus, magnesium, vitamin B1, and folate. Tossed with corn, black beans, red bell pepper and herbs, it makes for an easy, colorful, healthy main or side!
Ingredients
2 cups vegetable or chicken stock, preferably homemade
3 to 4 scallions, trimmed, white and green parts thinly sliced
1/4 cup chopped cilantro leaves
1 tablespoon fresh lime juice, or more to taste
Salt and freshly ground black pepper
Directions
Step 1
Combine the stock and quinoa in a 1-1/2-quart saucepan and bring to a boil. Add the paprika and turmeric. Reduce the heat and simmer, covered, until the quinoa is tender, 15 to 20 minutes.
Step 2
Add the corn and black beans and heat them through, about 3 minutes. Remove from the heat and stir in the olive oil, bell pepper, scallions, cilantro, lime juice, and salt and pepper to taste.
Step 3
Serve warm, at room temperature, or cold.
Yields 4 side dish or 2 main course servings
Healthy Ingredient Spotlight
Quinoa: Tastes great, more filling
Cultivated for more than 5,000 years in the Andean region of South America, quinoa has become a high-protein plant food darling in the US. Though technically a seed, it’s often put into the whole grain category. But no matter what you call it, quinoa is a powerhouse of nutrition. One cup of cooked quinoa delivers about 5 grams of fiber and 8 grams of protein, and unlike most other grains, it’s a complete protein, meaning that it contains all nine essential amino acids. It’s also rich in manganese, phosphorus, magnesium, vitamin B1, and folate, according to Harvard Health. There are more than 120 known varieties of quinoa, from the mild-tasting white and yellow to the earthier red and black, whose shape holds up better after cooking. You can even pop it on the stove like popcorn.
Healthy Kitchen Nugget
Black beans: Know your options
It’s crazy easy to open a can of black beans, cooked and ready to reheat or add to a recipe. But it’s not really complicated to make them from scratch, plus you control the added salt—the chief drawback of canned beans. Store brands like Goya sell dried black beans, and they’re also available from Rancho Gordo and other online gourmet outlets. When convenience is key and you’re shopping for canned, look for sodium-free varieties, or drain and rinse the beans before using to remove as much salt as possible.
For Your Best Health
Air quality and your brain
It’s no secret that air pollution can be harmful, especially to our lungs, and it pays to stay indoors on poor air quality days. Now research shows that it can age our brains, too. A fascinating study looked at performance changes in people playing brain-training games and found that even short-term exposure to air pollution affects brain performance and the capacity to work, causing cognitive function damage.
“The games we studied targeted seven cognitive functions: memory, verbal ability, attention, flexibility, math ability, speed, and problem-solving,” explains Andrea La Nauze, PhD, of the University of Queensland School of Economics. “We found that exposure to moderately high levels of fine particulate matter (PM2.5) caused a player to drop by almost six points on a 100-point scale where 100 represents the score of the top 1% of cognitive performers. In fact, if you’re under 30 years old and you’re exposed to this level of pollution, your cognitive function declines by the same amount as aging by 15 years.”
PM2.5 are tiny particles 2.5 microns or smaller in size. If inhaled, they can get into the lungs, enter the bloodstream, and cause other serious health problems such as heart disease and respiratory issues. “Cognitive functions are skills that we use to process, store, and use information—they’re critical to tasks ranging from making a cup of tea to self-regulating,” she says. “Economists are just beginning to study cognition, but recent research suggests changes in cognitive function impact workforce productivity. Our results show the effects of air pollution are largest for those under 50—people of prime working age—which indicates that day-to-day performance in our jobs is also likely to be impacted. You can alter your exposure in small ways by staying indoors, using air filtration, or moving to a less-polluted suburb,” she says.
Fitness Flash
Lower your cancer risk with exercise
A study published in the journal Medicine & Science in Sports & Exercise and led by Adair Minihan, MPH, of the American Cancer Society, found that 3% of cancer cases—more than 46,000—could be prevented each year in the US if we met the recommended physical activity guidelines of 5 hours per week of moderate-intensity exercise.
This was the first study to estimate, state by state, the number of cancer cases linked to physical inactivity based on the location of the cancer (breast, endometrium, colon, stomach, kidney, esophagus, and urinary bladder). In terms of specific cancer sites, 16.9% of stomach cancers, 11.9% of endometrial cancers, 11.0% of kidney cancers, 9.3% of colon cancers, 8.1% of esophageal cancers, 6.5% of female breast cancers, and 3.9% of urinary bladder cancers were associated with a lack of exercise. By state, the proportion of cancer cases attributable to physical inactivity ranged from 2.3% in Utah to 3.7% in Kentucky.
For both men and women, states with the highest proportion of cancers attributable to physical inactivity were in the South, including Kentucky, West Virginia, Louisiana, Tennessee, and Mississippi; the lowest proportions were found in the Mountain region and northern states, including Utah, Montana, Wyoming, and Washington, as well as Wisconsin.
The study also highlighted the fact that many people have to overcome barriers in order to exercise, such as a lack of time because of work demands, the cost of a gym membership or home equipment, and even not having access to a safe environment in which to exercise. It may help to get involved in community programs and group activities, both to strengthen a commitment to exercise and to tap into its social benefits.
