A galette is a freeform tart that you can fill with almost any fruit you like. Fall grapes are a perfect choice—you can use one or more varieties, including intensely flavored concord grapes, as long as they’re seedless or you take the time to remove the seeds with the tip of a paring knife after halving them.
Ingredients
For the crust:
6 tablespoons unsalted butter
6 tablespoons ice water
1 cup pastry flour, plus more for rolling
1/4 cup white or golden whole wheat flour
1/2 teaspoon salt
1 tablespoon sugar
2 tablespoons extra virgin olive oil
For the crumble:
1/4 cup whole white pastry flour
8 tablespoons rolled oats
1/4 cup sugar
1/4 teaspoon salt
4 tablespoons unsalted butter
For the filling:
4 cups seedless red grapes, halved
1/3 cup sugar
2 tablespoons cornstarch
1 tablespoon extra virgin olive oil
1 tablespoon fresh lemon juice
For the assembly:
1 tablespoon half-and-half
1 tablespoon sanding sugar
Directions
Step 1
Make the crust: Cut the butter into small cubes and return to the fridge to stay cold. Next fill a large measuring cup halfway with ice and cold water; set aside.
Step 2
Place the flours, salt, and sugar in a food processor and pulse a few times to mix. Add the cubed butter and process for 10 seconds, just until the mixture resembles coarse meal. With the food processor running, add the olive oil and then 4 tablespoons ice water in a steady stream through the feed tube until dough forms large clumps, about 30 seconds. Test the dough: It should hold when you press a small amount together. If it’s too dry, add additional ice water, 1 tablespoon at a time, and pulse for a few seconds. Transfer the dough to an 18″ length of parchment paper and form into a flat oval. Fold up the sides of the paper and place in the refrigerator for 1 hour.
Step 3
Make the crumble: Combine the flour, oats, sugar, and salt in a medium bowl. Cut in the butter with a pastry cutter or a fork until completely incorporated and large crumbs form. Chill until ready to use.
Step 4
To assemble the galette, unwrap the dough on a countertop and dust the dough and a rolling pin lightly with flour. Roll out dough, rotating a quarter turn after every few rolls until you have a rough 12″ oval. Slide the dough, parchment paper and all, into a rimmed sheet pan. Chill for 15 minutes while you preheat your oven to 400°F.
Step 5
Place the grapes in a large bowl and toss with the sugar, cornstarch, olive oil, and lemon juice. Spoon the filling over the dough, leaving a 2″ border. Fold the edges of the dough up and over the outer perimeter of the grapes, pressing down with two fingers or a serving fork as you move around the tart. Drop dollops of the crumble randomly over the visible grapes.
Step 6
Brush the dough border with the half-and-half, then sprinkle on the sanding sugar. Bake for 40 to 45 minutes, rotating the pan halfway through, until the dough turns a rich golden brown. Let cool for 15 to 30 minutes before serving.
Chicken Skillet Dinner Recipe, Spotlight on Chicken Thighs, Parboiling Potatoes, Fruit and Veggies for Better Sleep and Exercising A Cancer-Fighting Plan
Craving a flavorful meal that’s complex only in its taste? This dish with chicken thighs and potatoes fits the bill. Perfect for cooler weather, it’s hearty and satisfying. And, according to new research on sleep, its veggies may bring you closer to restful shut-eye—read about the correlation below. This issue’s other research recap is on a hopeful benefit of exercise: How it can help stymie the growth of cancer cells as part of an overall cancer-fighting plan.
This double dose of chicken plus vegetables delights by affording rich flavor and cooks all in one pan.
Ingredients
1 pound fingerling or red potatoes, halved lengthwise
1 tablespoon plus 1 teaspoon coarse sea salt
1/4 cup whole wheat flour
1/2 teaspoon freshly ground black pepper
1 pound chicken thighs
4 tablespoons extra virgin olive oil, divided use
8 ounces chicken sausage links, cut into 2″ slices
8 ounces button mushrooms, halved
1 yellow onion, halved and sliced into thin sections
4 garlic cloves, finely minced
1/2 teaspoon rosemary needles
1 cup white wine
2 cups homemade or store-bought low-sodium chicken broth
Directions
Step 1
Place the potatoes in a large pot and fill three-quarters with water; add the tablespoon of salt. Bring to a boil and cook for 7 minutes. Drain and set aside.
Step 2
In a large bowl, mix the flour, teaspoon of salt, and pepper. Cut each chicken thigh into thirds and toss in the flour mixture to coat; place next to your stovetop.
Step 3
Heat a large skillet or wok over medium heat. When hot, add 2 tablespoons olive oil and add the sausage slices. Cook for 5 minutes, flip with tongs, and cook for another 5 minutes. Move the sausage to the outside of the pan and add the chicken thighs; brown them on all sides. Add the mushrooms and sauté until browned on the edges. Use a slotted spoon to transfer the meat and mushrooms to a bowl next to your stovetop.
Step 4
Add the rest of the olive oil and the onions to the hot skillet and cook for 5 minutes, until soft. Add the potatoes in one layer, sprinkle with the garlic and rosemary, and let cook undisturbed for 5 minutes to brown the edges; flip and repeat. Transfer the potatoes to the bowl with the meat and deglaze the skillet with the wine, scraping up any bits from the bottom of the pan. Let the wine reduce by half.
Step 5
Add the meat and vegetables back to the skillet along with the chicken stock. Bring the liquid to a boil, then lower the heat to a simmer and let the stock cook down until it thickens to a sauce and an instant-read thermometer registers 165°F when you test a few pieces of the thighs.
Yields 4 servings
Healthy Ingredient Spotlight
Chicken Thighs
I love the deeper flavor of chicken thighs and the convenience of skinless, boneless ones. However, roasting or baking with the bone in can be even more flavorful and less expensive—just pull off the skin when it’s not called for.
Chicken thighs are a good source of protein, with about 27 grams per 4-ounce serving and just a moderate amount of fat. They’re also a good source of B vitamins and the minerals iron and zinc.
Quick Kitchen Nugget
Parboiling Potatoes
Skillet potatoes are delicious, but it can take quite a bit of time for the potatoes to cook through. Parboiling to the rescue—this short boil partially cooks the spuds, softening not only the inside but also the outside and releasing a layer of gelatinized starch that helps the potatoes crisp up when they’re transferred to a stovetop skillet to finish cooking.
To parboil potatoes or any other hard vegetable, cut them as desired and add to a stockpot. Fill it three-quarters of the way with cold water and a tablespoon of coarse sea salt. Bring the water to a boil and set a timer for 7 minutes. You should be able to easily pierce a piece or two of potato with a fork, but they should not fall apart. If necessary, transfer them to layers of paper towels and blot dry.
For Your Best Health
Fruit and Veggies for Better Sleep
We all know about the benefits of eating vegetables and fruit for overall health, but there’s another reason to add them to the menu today: sleeping more soundly tonight. “Dietary modifications could be a new, natural, and cost-effective approach to achieve better sleep,” said Professor Esra Tasali, MD, director of the UChicago Sleep Center and co-senior author of the study, “Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults,” published in Sleep Health: The Journal of the National Sleep Foundation.
Sleep disruptions can have far-reaching negative consequences, impacting cardiovascular and metabolic health, memory, learning, productivity, mood regulation, interpersonal relationships, and more. “The temporal associations and objectively measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge,” said Dr. Tasali.
Studies have shown that inadequate sleep can cause people to gravitate toward unhealthier diets that are higher in fat and sugar. However, despite the far-reaching effects of sleep on public health and even economic productivity, not all that much is known about how diet can affect sleep patterns. In previous observational studies, high fruit and vegetable intakes were associated with better self-reported overall sleep quality. However, this new study was the first to draw a temporal connection between a given day’s dietary choices and objectively measured sleep quality that same night.
Healthy young adults who participated in the study reported their food consumption each day with an app and wore a wrist monitor that allowed the researchers to empirically measure their sleep patterns. The researchers, including scientists from Columbia University and the University of California San Diego, specifically looked at “sleep fragmentation,” an index that reflects how often someone awakens or shifts from deep to light sleep throughout the night. They found that each day’s diet was correlated with meaningful differences in the subsequent night’s sleep. Participants who ate more fruits and vegetables during the day tended to have deeper, more uninterrupted sleep that same night, as did those who consumed more healthy carbohydrates such as whole grains.
Based on their findings and statistical modeling, the researchers estimate that people who eat the CDC-recommended five cups of fruits and veggies per day could experience a 16% improvement in sleep quality compared to people who consume no fruits or vegetables.
“Sixteen percent is a highly significant difference,” Dr. Tasali said. “It’s remarkable that such a meaningful change could be observed within less than 24 hours.”
Future studies will help establish causation; broaden the findings across diverse populations; and examine the underlying mechanisms of digestion, neurology, and metabolism that could explain the positive impact of fruits and vegetables on sleep quality. But based on current data, the experts confidently advise that regularly eating a diet rich in complex carbohydrates, fruits, and vegetables is best for long-term sleep health.
“People are always asking me if there are things they can eat that will help them sleep better,” says co-senior author Professor Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia. “Small changes can impact sleep. That is empowering—better rest is within your control.”
Fitness Flash
Exercising A Cancer-Fighting Plan
A vigorous workout can spark anti-cancer proteins, cut cancer cell growth, and help survivors fight recurrence by reducing inflammation and improving body composition, according to new research from Edith Cowan University (ECU). ECU PhD student Francesco Bettariga found that a single bout of either resistance or high-intensity interval training increased levels of myokines, a protein produced by muscles, which have anti-cancer effects and that could reduce the proliferation of cancer growth by 20% to 30%. His research with survivors of breast cancer measured myokine levels before, immediately after, and 30 minutes after working out.
“Exercise has emerged as a therapeutic intervention in the management of cancer, and a large body of evidence exists that shows the safety and effectiveness of exercise as medicine, either during or post cancer treatment,” Bettariga said. “The results from this study are excellent motivators to add exercise as standard care in the treatment of cancer.”
While higher levels of myokines were expected in a healthy population after a vigorous workout, Bettariga investigated whether breast cancer survivors would see the same results, given the impact that cancer treatments and cancer itself often have on the body. He added that the long-term implications of elevated myokine levels should be further investigated, particularly in relation to cancer recurrence.
Further research by Bettariga investigated how changes in body composition, following consistent exercise, could impact inflammation, which plays a key role in breast cancer recurrence and mortality by promoting tumor progression. Persistent inflammation not only promotes tumor progression by influencing cell proliferation, survival, invasiveness, and metastasis but also inhibits immune function. Given that the cancer itself and the side effects of treatments can elevate levels of inflammatory biomarkers, survivors of breast cancer are at increased risk of cancer progression, recurrence, and mortality.
“Strategies are needed to reduce inflammation, which may provide a less-supportive environment for cancer progression, leading to a lower risk of recurrence and mortality in survivors of breast cancer,” he explained. The new research found that by reducing fat mass, which is responsible for releasing anti- and pro-inflammatory markers, and increasing lean mass, through consistent and persistent exercise, cancer survivors had a better chance at reducing inflammation. Unfortunately, quick fixes to reduce fat mass would not have the same beneficial effects, Bettariga stressed when he said, “You never want to reduce your weight without exercising, because you need to build or preserve muscle mass and produce these chemicals that you can’t do through just diet alone.”
This double dose of chicken plus vegetables delights by affording rich flavor and cooks all in one pan.
Ingredients
1 pound fingerling or red potatoes, halved lengthwise
1 tablespoon plus 1 teaspoon coarse sea salt
1/4 cup whole wheat flour
1/2 teaspoon freshly ground black pepper
1 pound chicken thighs
4 tablespoons extra virgin olive oil, divided use
8 ounces chicken sausage links, cut into 2″ slices
8 ounces button mushrooms, halved
1 yellow onion, halved and sliced into thin sections
4 garlic cloves, finely minced
1/2 teaspoon rosemary needles
1 cup white wine
2 cups homemade or store-bought low-sodium chicken broth
Directions
Step 1
Place the potatoes in a large pot and fill three-quarters with water; add the tablespoon of salt. Bring to a boil and cook for 7 minutes. Drain and set aside.
Step 2
In a large bowl, mix the flour, teaspoon of salt, and pepper. Cut each chicken thigh into thirds and toss in the flour mixture to coat; place next to your stovetop.
Step 3
Heat a large skillet or wok over medium heat. When hot, add 2 tablespoons olive oil and add the sausage slices. Cook for 5 minutes, flip with tongs, and cook for another 5 minutes. Move the sausage to the outside of the pan and add the chicken thighs; brown them on all sides. Add the mushrooms and sauté until browned on the edges. Use a slotted spoon to transfer the meat and mushrooms to a bowl next to your stovetop.
Step 4
Add the rest of the olive oil and the onions to the hot skillet and cook for 5 minutes, until soft. Add the potatoes in one layer, sprinkle with the garlic and rosemary, and let cook undisturbed for 5 minutes to brown the edges; flip and repeat. Transfer the potatoes to the bowl with the meat and deglaze the skillet with the wine, scraping up any bits from the bottom of the pan. Let the wine reduce by half.
Step 5
Add the meat and vegetables back to the skillet along with the chicken stock. Bring the liquid to a boil, then lower the heat to a simmer and let the stock cook down until it thickens to a sauce and an instant-read thermometer registers 165°F when you test a few pieces of the thighs.
Farfalle with Creamy Tomato Ricotta Sauce Recipe, Spotlight on the Basil Family, High-Speed Blenders, Understanding Ultra-Processed Foods and Better Balance
Take advantage with this delicious tomato sauce recipe while farm stands still have fresh tomatoes for sale, though I will say it’s almost as good made with hothouse cherry tomatoes available all year long. Eating seasonally is always a top goal and can help you avoid many ultra-processed foods—read the highlights of the American Heart Association’s advisory about these packaged products to help you make the good choices for better health.
While there’s a place for slowly simmered red sauce, I love how quickly this version comes together, enriched with extra virgin olive oil and ricotta cheese.
Ingredients
Coarse sea salt
3 tablespoons extra virgin olive oil, plus more for drizzling
1/2 cup grated yellow onions
4 cups cherry tomatoes
3 garlic cloves, finely chopped
2 fresh basil sprigs
1 teaspoon sugar
1/4 teaspoon crushed red pepper flakes, more to taste
1 pound farfalle or another pasta of similar size
1/2 cup ricotta cheese
1/4 cup freshly grated Parmigiano-Reggiano cheese
Directions
Step 1
Bring a large pot of water and a tablespoon of salt to a boil just before you start the sauce.
Step 2
Heat a large skillet over medium-high heat. When hot, add the olive oil, onions, and a sprinkling of salt. Cook until the onions become translucent. Add the cherry tomatoes, garlic, basil, sugar, and crushed red pepper, and sauté until the tomatoes burst, stirring constantly. Put the pasta in the boiling water at this point and cook until al dente, according to package directions.
Step 3
Continue cooking the tomatoes for a few more minutes, just until their liquid starts to reduce. Allow to cool slightly, then transfer to a high-speed blender and process to a smooth sauce, about 30 seconds (start at a low speed and increase gradually to avoid splatter). Pour the sauce back in the skillet and, over medium heat, stir in the ricotta.
Step 4
Use a large Chinese strainer to transfer the pasta to the skillet and coat with the sauce. Ladle into deep bowls, sprinkle with the Parmigiano-Reggiano, and drizzle with olive oil.
Yields 4 to 6 servings
Healthy Ingredient Spotlight
Basil: Meet the Family
Many people keep basil growing year-round, moving a pot from the garden to a windowsill. But you might be surprised to learn that there are some 150 different basil varieties and that you might prefer one over another…or decide to grow two or more for the different tastes they impart. Here’s a quick rundown of the more common types available:
Genovese basil, with its large, rounded leaves and intense taste, is arguably the most popular basil grown.
Sweet basil, as its name implies, has a milder taste; its leaves are lighter in color and pointier than Genovese.
Greek basil has rounded leaves smaller than Genovese and usually an even more intense taste.
Thai sweet basil has beautiful pointy green leaves, yet its stalks and flowers are a deep purple. Used in Thai and other South Asian cuisines, it adds layers of taste to dishes.
Quick Kitchen Nugget
High-Speed Blenders
Food processors changed the way we cook, making so many recipes effortless. Traditional blenders with a small bottom blade couldn’t compete on volume. But with today’s high-speed blenders, many recipes are being shaken up all over again. When it comes to making smoothies, instant sorbets, and large quantities of sauces, blenders with a motor power output of 1,000 watts or more are unbeatable. Some double as a crushed-ice machine and can also grind nuts and seeds in seconds. If you’re in the market for a new blender, check out models from Ninja, Vitamix, and Blendtec. Yes, they’re pricey, but some come with attachments that look like traditional food processor bowls, giving you two appliances in the space of one.
For Your Best Health
Understanding Ultra-Processed Foods
Last week in The Olive Oil Hunter Newsletter, I shared a study that found dieters who followed a diet of minimally processed foods lost twice the weight of those who ate mostly ultra-processed foods (UPFs) even though they all consumed the same number of calories. A new American Heart Association Science Advisory has detailed even more concerns surrounding UPFs.
The advisory, “Ultraprocessed Foods and Their Association with Cardiometabolic Health: Evidence, Gaps and Opportunities,” summarizes current knowledge about UPFs and their impact on cardiometabolic health, and outlines opportunities for research, policy, and regulatory reform to improve dietary intake and overall health. It was published in Circulation, the flagship journal of the American Heart Association.
Advisory highlights:
Most UPFs, including sugar-sweetened drinks, ultra-processed meats, refined grains, candies, and commercial baked goods, are characterized by poor nutritional quality, contributing to excessive calories, and are typically high in saturated fats, added sugars, and sodium, which contribute to adverse cardiometabolic health outcomes, including heart attack, stroke, obesity, inflammation, type 2 diabetes, and vascular complications.
Observational studies have found links between eating higher amounts of UPFs and an increased risk of cardiovascular disease, chronic illness, and mortality.
Emerging evidence also suggests certain additives and industrial processing techniques may have negative health effects.
However, not all UPFs are junk foods or have poor nutritional quality. A limited number, such as certain commercial whole grains, low-fat-low-sugar dairy, and some plant-based items, have positive nutritional value and, therefore, can be part of an overall healthy dietary pattern.
Experts recommend multilevel strategies, including more research to uncover how UPFs specifically impact the body, refining dietary guidance to discourage excessive consumption of nutrient-poor UPFs, clarifying the impact of the limited number of UPFs with more-favorable nutrition profiles, more research on the health impacts of food additives, and evidence-based policies to evaluate and regulate food additives.
“The relationship between UPFs and health is complex and multifaceted,” said Maya K. Vadiveloo, PhD, RD, FAHA, volunteer chair of the writing group for this Science Advisory. “We know that eating foods with too much saturated fat, added sugars, and salt is unhealthy. What we don’t know is if certain ingredients or processing techniques make a food unhealthy above and beyond their poor nutritional composition, and if certain additives and processing steps used to make healthier food like commercial whole grain breads have any health impact.”
The rapid rise in UPF consumption since the 1990s disrupted traditional dietary patterns, potentially contributing to adverse health effects. It is estimated that 70% of grocery store products in the US contain at least one ultra-processed ingredient. As detailed in a CDC report published on August 7, 2025, 55% of calories consumed by people ages 1 and older in the US come from UPFs. Among children ages 1 to 18 years of age, total UPF calories jumped to nearly 62%, and among adults ages 19 and older, it’s 53%. In addition, families with a lower mean income had a higher percentage of UPFs consumed per day: 54.7% for the lowest income group versus 50.4% for the highest income group.
UPFs are relatively inexpensive, convenient, and aggressively marketed, particularly toward youngsters and those living in under-resourced communities, often displacing healthier alternatives. This shift resulted in lowering the overall nutritional quality of typical eating patterns in the US and is misaligned with the American Heart Association’s dietary guidance.
A meta-analysis of prospective studies cited in the Advisory found a dose-response relationship between UPF consumption and cardiovascular events, such as heart attack, stroke, type 2 diabetes, obesity, and all-cause mortality. High versus low UPF intake was linked to a 25% to 58% higher risk of cardiometabolic outcomes and a 21% to 66% higher risk of mortality. More research is needed to understand the appropriate thresholds for daily consumption of UPFs, including what a safe amount is and the incremental risks of eating more UPFs.
Research has also found that UPFs may promote obesity. UPFs frequently contain combinations of ingredients and additives to enhance palatability, and these may influence reward-related brain activity. For example, ingredients like artificial flavors may mimic sweetness without sugar, and this disruption in flavor-nutrient relationships often leads to irregular eating habits and results in weight gain.
“More research is needed to better understand the mechanisms of how UPFs impact health. In the meantime, the Association continues to urge people to cut back on the most harmful UPFs, [which] are high in saturated fats, added sugars and sodium, and excessive calories, and instead follow a diet rich in vegetables, fruits, nuts, seeds and whole grains; low-fat-low-sugar dairy; and lean proteins like fish, seafood, or poultry for better short- and long-term health,” said Dr. Vadiveloo.
Fitness Flash
Be in Better Balance
Of all the motor skills that contribute to mobility, balance is probably the most overlooked. And as we age, balance—along with strength training—becomes even more important. The American Council on Exercise stresses training both stability and mobility in a variety of planes of motion and positions to maximize your ability to perform everyday activities.
According to experts at Johns Hopkins Medicine in Baltimore, having a hard time or feeling unsteady when doing activities such as squatting down, standing up from a chair, or simply walking can increase the risk of falling. Exercises that call for strength and balance can help. Always talk to your doctor or a physical therapist first before starting any new exercises, especially if you have weak balance.
Here’s a progressive exercise sequence that they suggest for people who have a low risk of falling and are able to stand on their own without support from others but in the beginning, stand in a corner or at a kitchen counter in case you start losing your balance and need a wall or counter to steady yourself.
1. Feet apart: Stand with feet about shoulder-width apart, eyes open. Hold steady for 10 seconds, working your way up to 30 seconds. If you find yourself swaying or reaching for the wall or counter frequently, just keep working on this exercise until you can do it with minimal swaying or support. Once you can hold this position firmly for 30 seconds, move on to the next exercise.
2. Feet together: Stand with feet together, eyes open. Hold steady 10 seconds, working your way up to 30 seconds. Once you can do this exercise for 30 seconds with minimal swaying or support, move on to the next one.
3. One foot: Stand on one foot, eyes open. Hold steady 10 seconds, working up to 30 seconds. Switch feet and repeat.
4. Eyes closed: If you can perform the first three exercises safely and with little support, try to do each one with your eyes closed. Hold for 10 seconds, working up to 30 seconds.
You can repeat each exercise up to 5 times per session and build up to repeating the sequence twice a day.
