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

Olive Oil Hunter News #261

Posted on April 24, 2026April 14, 2026 by The Olive Oil Hunter

Fennel and Orange Salad Recipe, Spotlight on Blood Oranges, Skewers and Toothpicks, Secret for a Happy Relationship, plus One Simple Step to Slash Depression Risk

Need a break from traditional green salads? This refreshing dish of fennel, red onion, and oranges is a winner. I’m also sharing a surprising step for better relationship satisfaction and a healthy way to slash your risk for depression.

Fennel and Orange Salad

Fennel and Orange Salad
My numerous trips to Italy to source fresh-pressed olive oil have led to my fondness for fennel, a cousin of celery with the taste of mild licorice, and a veggie totally underappreciated here. It’s the perfect complement for oranges—you’ll see them together in many dishes.
Ingredients

For the dressing:
- 1 tablespoon orange zest from the navel orange (below)
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon Dijon mustard
- 1 teaspoon honey
- 1/2 teaspoon coarse sea salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup extra virgin olive oil
For the salad:
- 1 large or 2 small fennel bulbs
- 1 navel orange
- 2 blood oranges
- 1 small red onion
- 2 tablespoons chopped mint
Directions

Step 1

Make the dressing: Zest the navel orange and add the zest to a large bowl with the lemon juice, mustard, honey, salt, and pepper. Whisk in the olive oil until well blended. Set aside.

Step 2

Prep the fennel: If you have a full bulb with the dill-like fronds, reserve a handful of fronds to chop and use as a garnish. Cut off the rest of the green stalks and the root end. Cut the bulb in two lengthwise, from the top to the root. Use a paring knife to carefully cut out the hard core at the base of each half. Then cut the fennel into thin slices as you would an onion and add to the bowl with the dressing. Toss well.

Step 3

Score the oranges and peel off the rinds and as much of the pith as possible, then slice the oranges horizontally. Peel the onion and cut into thin rounds.

Step 4

To serve, arrange the orange and onion slices in a circular pattern on 2 plates or dishes. Top with equal amounts of the tossed fennel and garnish with chopped mint and reserved fennel fronds, if available.
Yields 2 servings

Healthy Ingredient Spotlight

Blood Oranges

All oranges have vitamin C to boost the immune system, promote healthier skin, and help the body absorb iron. Blood oranges take these benefits up a notch thanks to their higher levels of the antioxidants called anthocyanins. The abundance of anthocyanins is also what gives these oranges their unique red color.

Quick Kitchen Nugget

Mini Choppers

Tired of mincing by hand? A mini chopper like the Cuisinart Core Custom 4-Cup Mini Chopper and the KitchenAid 3.5-Cup Food Chopper are countertop workhorses that do the job for you. Whether you need to chop garlic or herbs, or even whip up a small batch of vinaigrette, using one of these machines can reduce prep time and produce consistent results.

For Your Best Health

Secret for a Happy Relationship

Couples who intentionally pause to appreciate the enjoyable experiences they share tend to be more satisfied in their relationships, argue less, and feel more confident that their partnership will endure, according to researchers at the University of Illinois Urbana-Champaign. Soaking in their happy moments together—whether reminiscing about a favorite memory, enjoying a dinner together, or looking forward to something exciting—may be building a powerful shield for their relationship.

“Savoring involves slowing down to become aware of and focus on positive experiences,” said first author Noah Larsen, a graduate student at Illinois. “Savoring can occur when we reminisce on a past experience, focus on the present moment or look ahead to a future experience.”

Previous studies have shown that savoring benefits individuals. Larsen and his colleagues, Illinois human development and family studies professors Allen W. Barton and Brian G. Ogolsky, wanted to see what happens when couples practice savoring together as a shared activity. The participants, drawn from a larger project examining resilience in romantic relationships, included 589 adults from across the United States who completed an online survey. The questionnaire measured how often they and their partners intentionally appreciated positive experiences in their relationship. Researchers used a scale called Joint Savoring in Romantic Relationships, adapted from the widely used Savoring Beliefs Inventory, which assesses how individuals savor positive moments.

Participants also answered questions about how satisfied they felt with their spouse or significant other, how much conflict they experienced in communication, and how confident they were that their relationship would last. The survey assessed stress as well. Participants reported how frequently during the past month they felt in control of their responsibilities or, on the other hand, overwhelmed by what they had to handle. They also rated their overall quality of life, general health, and psychological distress.

Of the 589 respondents, more than 85% were married, around 10% were engaged, and 4% were in committed dating relationships. Their partners did not participate in the survey. The average age was about 39. Slightly more than half were women, more than 85% were white, and the typical household income ranged from $85,000 to $95,000. Overall, participants reported relatively high levels of both individual savoring and joint savoring, along with generally low stress levels.

“We found that joint savoring has the most benefits for romantic relationships, as well as secondary benefits for individuals’ health and well-being,” Larsen said. “Specifically, individuals who engaged in more joint savoring with their partners reported less conflict with them, more satisfaction with their relationship and more confidence in their future together.” The protective effect was especially noticeable among couples facing higher stress. “When couples face greater stress, savoring can serve as a buffer, helping protect their confidence in their relationship and their mental health,” Larsen said.

Fitness Flash

One Simple Step Could Slash Depression Risk

Swapping just an hour of TV a day for something more active could help prevent major depressive disorder. That is the conclusion of a new study published in European Psychiatry on behalf of the European Psychiatric Association by Cambridge University Press. Researchers found that the mental health benefits of reducing TV time were strongest for middle-aged adults, while the effects were smaller in younger and older groups.

The Dutch study tracked more than 65,000 adults over four years, with careful comparisons made across age groups. Individuals reported how much time they spent on activities such as active commuting, leisure exercise, sports, household tasks, physical activity at work or school, TV watching, and sleep. The researchers found that replacing 60 minutes of TV with other activities cut depression risk by 11% overall, and by nearly 19% in middle-aged adults. The more time people reallocated—up to two hours—the greater the benefit, with risk dropping as much as 43% in midlife.

Lead author Rosa Palazuelos-González of the University of Groningen said the study stands out because it looked at what happens when TV time is actively replaced with other behaviors such as exercise or sleep. Previous research has largely examined links between sedentary lifestyles and depression, rather than analyzing how switching to specific alternative activities might influence the risk of developing the condition. Nearly all substitutions were linked to lower depression risk, with one exception. Swapping just 30 minutes of TV for household chores did not produce a meaningful change. However, reallocating 30 minutes to sports reduced risk by 18%. Replacing that time with physical activity at work or school lowered risk by 10.21%, leisure or commuting activities by 8%, and sleep by 9%. Across all time frames studied, sports delivered the greatest reduction in the probability of developing major depression.

Get More Recipes In Your Inbox!

Fennel and Orange Salad

Posted on April 23, 2026April 14, 2026 by The Olive Oil Hunter

My numerous trips to Italy to source fresh-pressed olive oil have led to my fondness for fennel, a cousin of celery with the taste of mild licorice, and a veggie totally underappreciated here. It’s the perfect complement for oranges—you’ll see them together in many dishes.

Ingredients

For the dressing:

1 tablespoon orange zest from the navel orange (below)

2 tablespoons freshly squeezed lemon juice

1 tablespoon Dijon mustard

1 teaspoon honey

1/2 teaspoon coarse sea salt

1/2 teaspoon freshly ground black pepper

1/4 cup extra virgin olive oil

For the salad:

1 large or 2 small fennel bulbs

1 navel orange

2 blood oranges

1 small red onion

2 tablespoons chopped mint

Directions

Step 1

Make the dressing: Zest the navel orange and add the zest to a large bowl with the lemon juice, mustard, honey, salt, and pepper. Whisk in the olive oil until well blended. Set aside.

Step 2

Prep the fennel: If you have a full bulb with the dill-like fronds, reserve a handful of fronds to chop and use as a garnish. Cut off the rest of the green stalks and the root end. Cut the bulb in two lengthwise, from the top to the root. Use a paring knife to carefully cut out the hard core at the base of each half. Then cut the fennel into thin slices as you would an onion and add to the bowl with the dressing. Toss well.

Step 3

Score the oranges and peel off the rinds and as much of the pith as possible, then slice the oranges horizontally. Peel the onion and cut into thin rounds.

Step 4

To serve, arrange the orange and onion slices in a circular pattern on 2 plates or dishes. Top with equal amounts of the tossed fennel and garnish with chopped mint and reserved fennel fronds, if available.

Yields 2 servings

Olive Oil Hunter News #260

Posted on April 17, 2026April 14, 2026 by The Olive Oil Hunter

Crabmeat-Stuffed Flounder Recipe, Spotlight on Canned Crab, Skewers and Toothpicks, “Synbiotics” to Slash Inflammation and Statin Side Effects

This elegant seafood recipe is a crowd pleaser and takes little time to prepare at home. It’s also an excellent source of lean protein. I’m sharing a study on how a unique mix of nutrients can quell systemic inflammation, showing the power of certain foods. Also, for anyone who’s worried about the effects of statins, a new research review found these cholesterol-busters don’t have many of the side effects they’ve been associated with.

Crabmeat-Stuffed Flounder

Crabmeat-Stuffed Flounder
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
- 1/2 cup chopped onion
- 1/4 cup chopped red bell pepper
- 1/4 cup chopped celery
- 2 garlic cloves, minced
- 2 tablespoons best-quality mayonnaise
- 6 ounces crabmeat, preferably lump meat
- 1/2 teaspoon paprika, such as Heirloom Sweet Paprika
- 1/8 teaspoon cayenne pepper
- 1 teaspoon fresh lemon zest
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black peppercorns, such as Vine-Ripened Black Peppercorns
- 2 tablespoons chopped fresh flat leaf parsley
For the flounder:
- 4 flounder fillets, about 4 to 6 ounces each
- Four 4” bamboo skewers
- 1 teaspoon paprika, such as Heirloom Sweet Paprika
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black peppercorns, such as Vine-Ripened Black Peppercorns
- 1 tablespoon extra virgin olive oil
Directions

Step 1

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.
Yields 4 servings

Healthy Ingredient Spotlight

Canned Crab

Unless you’re buying live crabs to cook yourself, crabmeat comes already cooked, even when it’s labeled fresh and hand-picked. It has a shorter shelf life than canned crabmeat, which is pasteurized. Both should be kept in the fridge. Whereas tub-packed fresh crabmeat should be eaten within a few days of purchase, pasteurized crabmeat will stay fresh in the fridge for up to 1 year, making it extremely versatile—it’s also typically less expensive. Once either is opened, it should be used right away.

Quick Kitchen Nugget

Skewers and Toothpicks

When making food roll-ups, bamboo skewers or toothpicks hold fillings in place, keep the roll-ups tidy, and hold up well in the oven. Bamboo skewers are sturdier than wooden toothpicks and many are designed to look prettier than the average toothpick—important when using them for finger food. Make sure they have one pointy end for easy piercing.

For Your Best Health

“Synbiotics” to Slash Inflammation

A six-week study from the University of Nottingham suggests that pairing kefir with a diverse prebiotic fiber mix may deliver a powerful anti-inflammatory boost. This “synbiotic” combination outperformed omega-3 supplements and fiber alone, leading to the broadest drop in inflammation-related proteins in healthy adults. Participants in the synbiotic group showed lower overall inflammation levels, pointing to improved immune balance and a potentially reduced risk of chronic inflammation-related conditions, like heart disease or other metabolic conditions. The study was published in the Journal of Translational Medicine.

The kefir and fiber blend used in the trial was supplied by Chuckling Goat Ltd. It contains a mix of naturally occurring probiotic bacteria and yeasts created during the traditional fermentation of goat’s milk with live kefir grains. These grains are living cultures that contain dozens of beneficial microbial species.

When kefir, which is rich in live microbes, is paired with diverse prebiotic fiber, the result is a synbiotic effect. The fiber serves as fuel for the beneficial bacteria, allowing them to grow and generate helpful compounds such as butyrate, known for its anti-inflammatory and immune-regulating effects throughout the body.

Future research will examine how these supplements perform in people who already have specific health conditions to better understand their potential benefits. “Our study shows that while all three dietary approaches reduced inflammation, the synbiotic had the most powerful and wide-ranging effects,” said lead author Dr. Amrita Vijay of the School of Medicine at Nottingham. “This suggests that the interaction between beneficial microbes and dietary fiber may be key to supporting immune balance and metabolic health.”

Fitness Flash

Update on Statin Side Effects

A large-scale review done by researchers at the University of Oxford found that statins do not cause the vast majority of side effects listed on their labels. Memory problems, depression, sleep issues, weight gain, and many other symptoms appeared just as often in people taking a placebo. Only a few side effects showed any link to statins, and even those were rare.

Heart disease remains one of the leading causes of death worldwide, responsible for about 20 million deaths each year. Statins are widely prescribed medications that reduce LDL cholesterol and are proven to lower the risk of heart attacks, strokes, and other cardiovascular problems. Despite their strong track record, concerns about possible side effects have led some patients to hesitate or stop treatment.

To better understand the true risks, researchers analyzed data from 23 major randomized studies conducted by the Cholesterol Treatment Trialists’ Collaboration. This included 123,940 participants in 19 trials comparing statins with a placebo, along with 30,724 participants in four trials that compared higher-intensity statin therapy with less intensive treatment.

When the researchers reviewed reports of side effects, they found that people taking statins reported nearly the same rates of most symptoms as those taking a placebo. For instance, yearly reports of cognitive or memory problems were 0.2% among statin users and 0.2% among those on placebo. In other words, while some people may experience these symptoms during treatment, the evidence does not show that statins are the cause.

The analysis found no meaningful excess of memory loss or dementia, depression, sleep problems, erectile dysfunction, weight gain, nausea, fatigue, headache, or many other commonly cited concerns. There was a small rise of about 0.1% in abnormal liver blood test results among people taking statins. However, this did not translate into higher rates of serious liver conditions such as hepatitis or liver failure. This suggests that these mild blood test changes typically do not lead to more severe liver disease. The researchers also found that statins can slightly raise blood sugar levels, meaning that individuals already at high risk for diabetes may develop the condition somewhat sooner.

Earlier research from the same team showed that most muscle symptoms reported by patients were not caused by statins. Only about 1% of people experienced muscle symptoms attributable to statin therapy during the first year of use, with no additional excess risk after that. Christina Reith, associate professor at Oxford Population Health and lead author of the study, said, “Statins are life-saving drugs used by hundreds of millions of people over the past 30 years. However, concerns about the safety of statins have deterred many people who are at risk of severe disability or death from a heart attack or stroke. Our study provides reassurance that, for most people, the risk of side effects is greatly outweighed by the benefits of statins.”

Get More Recipes In Your Inbox!

Crabmeat-Stuffed Flounder

Posted on April 16, 2026April 14, 2026 by The Olive Oil Hunter

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
1/2 cup chopped onion
1/4 cup chopped red bell pepper
1/4 cup chopped celery
2 garlic cloves, minced
2 tablespoons best-quality mayonnaise
6 ounces crabmeat, preferably lump meat
1/2 teaspoon paprika, such as Heirloom Sweet Paprika
1/8 teaspoon cayenne pepper
1 teaspoon fresh lemon zest
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground black peppercorns, such as Vine-Ripened Black Peppercorns
2 tablespoons chopped fresh flat leaf parsley

For the flounder:

4 flounder fillets, about 4 to 6 ounces each
Four 4” bamboo skewers
1 teaspoon paprika, such as Heirloom Sweet Paprika
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground black peppercorns, such as Vine-Ripened Black Peppercorns
1 tablespoon extra virgin olive oil

Directions

Step 1

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.

Yields 4 servings