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

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.”

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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

Olive Oil Hunter News #259

Posted on April 10, 2026April 14, 2026 by The Olive Oil Hunter

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 in the Milanese Style

Asparagus in the Milanese Style
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
- 2 tablespoons unsalted butter
- 1/2 pound asparagus, trimmed (see Quick Kitchen Nugget in newsletter)
- Coarse sea salt
- Freshly ground black pepper
- 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.”

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Asparagus in the Milanese Style

Posted on April 9, 2026April 14, 2026 by The Olive Oil Hunter

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
2 tablespoons unsalted butter
1/2 pound asparagus, trimmed (see Quick Kitchen Nugget in newsletter)
Coarse sea salt
Freshly ground black pepper
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