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Quinoa and Black Bean Burgers

Posted on by The Olive Oil Hunter

Even carnivorous types crave a well-made vegetarian burger from time to time. I love the combination of quinoa, a protein-rich grain related to amaranth, spinach that is cultivated by small farms in the Andes, and black beans. If desired, you can transform this into a vegan burger by employing an egg substitute and vegan cheese.

Ingredients

  • One 15-ounce can black beans, rinsed and drained
  • 1/2 cup vegetable broth or water, plus more if needed
  • 1/4 cup quinoa
  • 6 tablespoons extra virgin olive oil, divided use, plus more for your hands
  • 4 ounces cremini mushrooms, cleaned and finely chopped
  • 1/2 poblano or red bell pepper, cored, seeded, and diced
  • 2 tablespoons minced onion
  • 1 to 2 cloves garlic, peeled and minced
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon merquén or smoked paprika
  • Coarse salt (kosher or sea)
  • Freshly ground black pepper
  • 1/2 cup panko or other dry bread crumbs, or more as needed
  • 1/3 cup cashews, coarsely chopped
  • 1 large egg, beaten
  • 1/3 cup drained feta, crumbled

For serving:

  • Your favorite burger buns, preferably toasted, and condiments

Directions

Step 1

Line a rimmed sheet pan with paper towels. Spread the beans out on the prepared sheet pan to dry for at least 30 minutes. Transfer to a large bowl and mash roughly, leaving some beans whole. In the meantime, bring the broth and quinoa to a boil in a small saucepan. Reduce the heat, and simmer the quinoa until it’s tender and the liquid has evaporated, 15 to 20 minutes. Fluff with a fork and add to the beans.

Step 2

Heat a frying pan over medium heat. Add 2 tablespoons of oil, the mushrooms, poblano, and onion; sauté for 5 to 6 minutes, or until the mushrooms have given up their liquid and the pepper and onion have softened; add the garlic, cumin, and merquén and cook for 1 minute more. Season with salt and pepper. Let cool slightly. Add to the black bean/quinoa mixture. Stir in 2 tablespoons of olive oil, the panko, cashews, egg, and feta. If the mixture is too dry to shape into patties, add broth or water a tablespoon at a time. If too wet, add more panko.

Step 3

Rub a bit of olive oil on your hands, then shape the black bean/quinoa mixture into patties. (Each will require about 1/2 cup of the mixture, but you’ll want your burgers to be as large in diameter as your buns.) Heat a nonstick skillet over medium heat. Add the remaining 2 tablespoons of olive oil to the pan. Fry the burgers, flipping once, until they are heated through and have developed nice caramelization on each side. Serve on buns with your choice of condiments.

Serves 4 to 5

Iced Olive Oil, Lemon and Blueberry Loaf

Posted on by The Olive Oil Hunter

This moist and flavorful cake is great for dessert, breakfast, or an afternoon treat.

Ingredients

For the loaf:

  • 2 extra-large eggs
  • 3/4 cup sugar
  • 3/4 cup Greek yogurt
  • 1/2 cup medium or bold extra-virgin olive oil
  • Zest of 2 lemons
  • 1/2 cup fresh lemon juice
  • 1 teaspoon vanilla extract or paste
  • 1 1/2 cups pastry flour
  • 1/2 cup whole wheat pastry flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon fine sea salt
  • 2 cups blueberries

For the icing:

  • 1 cup confectioners’ sugar, or more as needed
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil

Directions

Step 1

Preheat the oven to 350°F. Line a 9×5 loaf pan with parchment paper. In a large bowl, whisk the eggs until no whites are visible, then slowly whisk in the sugar, followed by the yogurt, olive oil, lemon zest and juice, and vanilla. In a separate bowl, combine the flours, baking powder, baking soda, and salt, then fold into the egg-oil mixture with a spatula until combined. Fold in all but a handful of the blueberries.

Step 2

Pour the batter into the loaf pan and level the top with the spatula, being sure to get the batter into all the corners. Sprinkle on the remaining blueberries and bake for 60 to 65 minutes, depending on your oven—it’s done when the point of dinner knife inserted in the center comes out clean, except for a possible trace of blueberry. Cool in the pan for 10 minutes before transferring to a wire rack to finish cooling.

Step 3

Once the cake is only barely warm, make the icing by whisking the confectioners’ sugar, olive oil, and lemon juice until incorporated. It should be thick—add more sugar if needed. Use a small offset spatula to spread it over the top of the cake.

Serves 8 to 10

Dulce de Leche Sundaes

Posted on by The Olive Oil Hunter

Craving the sweetness of dulce de leche but don’t want to go to the trouble of making it yourself? A store-bought brand (La Serenísima is excellent) is the way to go—just be sure to get 100 percent pure milk-and-sugar dulce de leche and not a “sauce” made with any additional ingredients. This combination of warm topping, salty hazelnuts, and vanilla bean ice cream is divine.

Ingredients

For the salted hazelnuts:

  • 2 ounces hazelnuts
  • 2 teaspoons extra virgin olive oil
  • 1/3 teaspoon coarse salt (kosher or sea)

For the dulce de leche topping:

  • 1/4 cup heavy cream, or as needed
  • 8 ounces dulce de leche
  • 2 tablespoons mild extra virgin olive oil

For the parfaits:

  • 1 quart best-quality vanilla bean ice cream

Directions

Step 1

Prepare the hazelnuts: Preheat the oven to 300°F. Place the hazelnuts in a small bowl and add the olive oil; toss to coat. Transfer the nuts to a parchment-lined rimmed sheet pan and roast for 20 minutes, shaking the pan halfway through. Take the nuts out of the oven, put them on a small plate, and sprinkle with the salt; set aside.

Step 2

Make the sauce: Bring the cream to a simmer over medium heat. Off the heat, slowly whisk in the dulce de leche and then the olive oil. Note: the heavy cream is to make the dulce de leche pourable and silken—adjust the amount based on the thickness of your brand of dulce de leche.

Step 3

To assemble the sundaes, place three small scoops of ice cream in each of four parfait glasses or small bowls. Top with equal amounts of sauce and hazelnuts.

Serves 4

Half a tablespoon of olive oil a day significantly lowered the risk of dementia-related death

Posted on by The Olive Oil Hunter

Reference: Tessier A-J, Cortese M, Yuan C, et al. Consumption of olive oil and dietary quality and risk of dementia-related death. JAMA Network Open. 2024;7(5):e2410021. doi:10.1001/jamanetworkopen.2024.10021.

A recently published analysis of two large, long-term studies found that consuming half a tablespoon or more of olive oil per day lowered the risk of dying of dementia by up to 34% in both women and men. The protective effect of olive oil consumption was even greater in women.

More than 92,000 participants from the Nurses’ Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS) were included in this analysis. The NHS started in 1976 and enrolled 121,700 female registered nurses (ages 30–55). The HPFS began in 1986 as a similar study in men, enrolling 51,525 male healthcare professionals (ages 40–75).

Study participants responded every other year to detailed food frequency questionnaires (FFQ) about their consumption of specific foods. Questions about olive oil were added in 1990. Total olive oil intake was determined by three responses: olive oil used for salad dressings, olive oil added to food or bread, and olive oil used for baking or frying at home.

Olive oil intake frequency was categorized as follows:

• Never, or less than once per month
• Less than 4.5 grams (about one teaspoon) per day
• Between 4.5 and 7 grams per day
• More than 7 grams (about half a tablespoon) per day

About two-thirds of the study participants (65.6%) were women, about a third (34.4%) were men, and the average age at the start of the study was 56 years. Each participant’s FFQs from 1990 to 2014 (or for as long as the participant remained in the study) were totaled and averaged. Average olive oil intake was 1.3 grams per day in both studies.

Participants in the highest olive oil intake group—half a tablespoon or more of olive oil per day— reduced their risk of dying of dementia by 28% to 34%, compared to study participants who never or very rarely consumed olive oil. These results were regardless of other dietary habits and factored in socio-demographic and lifestyle differences.

Deaths due to dementia were confirmed by physician’s review of medical records, autopsy reports, or death certificates of study participants.

It has been proposed that consuming olive oil may lower the risk of dementia-related death by improving blood vessel health, yet the results of this analysis were not impacted by hypertension or high cholesterol in participants.

Limitations of this analysis include its predominantly non-Hispanic white population of healthcare professionals, which reduces the ability to generalize these results across more diverse populations. Also, the FFQs did not dis-tinguish among types of olive oil, which differ in their amounts of polyphenols and other bioactive compounds.