Balsamic vinegar enhances this most tender cut of beef and adds richness to the pan juices.
Ingredients
8 garlic cloves, peeled
2 tablespoons coarse sea salt
1/3 cup extra virgin olive oil, plus 2 tablespoons for searing
1 tablespoon Condimento Barili Exclusivi, plus more for drizzling
1 tablespoon fresh coarsely cracked black pepper
2 tablespoons fresh thyme leaves
1/4 cup fresh rosemary needles from a 3- or 4-inch sprig
2 tablespoons grainy mustard
One 3-pound center-cut beef tenderloin, trimmed as needed
Directions
Step 1
Preheat your oven to 450ºF. In a small food processor, process the garlic and salt until the garlic is finely chopped. Add the 1/3 cup olive oil, vinegar, black pepper, thyme, and rosemary, and process until the herbs are evenly chopped. Stir in the mustard and set aside.
Step 2
Heat a large cast-iron skillet or Dutch oven over medium-high heat. When hot, add the 2 tablespoons olive oil and then the beef, searing it on all sides until nicely browned, 3 to 4 minutes per side, making quarter turns with tongs. Transfer the meat to a cutting board and let cool slightly.
Step 3
Coat the tenderloin evenly on all sides with the reserved herb mixture, and then transfer it to a meat rack set in a roasting pan. Roast it until the internal temperature reaches your desired doneness on an instant-read thermometer, about 20 to 30 minutes for medium-rare (depending on its thickness). Let it rest for at least 10 minutes to seal in the juices before you carve it into thick slices. Serve with a drizzle of pan juices and a few drops of vinegar.
Cold Seafood Salad Recipe, Spotlight on Yuzu Rice Wine Vinegar, Overcooking Shellfish, Controlling High Blood Pressure, Plus Exercise and Your Appetite
I love elegant dishes that deliver on taste with a minimum of effort, and my take on a seafood salad is perfect at any time because the ingredients are always available—flash-freezing makes it possible to find them year-round in the freezer case. Another reason to love this dish is that it doesn’t call for any added salt, a contributor to high blood pressure. Read on for other ways to limit sodium in your diet.
Prepare an ice bath: Set out a very large bowl and fill it halfway with water, then add 2 cups of ice.
Step 2
Boil the shrimp in a large pot of water until pink, about 5 minutes; use a large strainer to scoop them out and into the ice bath to cool. Add the calamari rings to the boiling water and cook for 2 minutes; use the strainer to scoop them out and into the ice bath. Turn the heat in the cooking pot down to a simmer, add the scallops, cover, and take off the heat; wait 4 minutes, and then use the strainer to scoop them out and into the ice bath. After 5 minutes, drain the seafood and place in a serving bowl along with the tomatoes and onion rings.
Step 3
Whisk the olive oil, vinegar, and lemon juice in a small bowl. Add the parsley, then pour over the seafood. Toss lightly, taste, and season with pepper and more lemon juice as desired.
Yields 4 servings
Healthy Ingredient Spotlight
Yuzu Rice Wine Vinegar
Each year, as I contemplate the potential vinegar choices for the T. J. Robinson Curated Culinary Selections, I always want to include a rather exotic one to surprise and delight you. Yuzu Rice Wine Vinegar is exactly that.
Rice wine vinegar is such an important ingredient in Asian cooking. It’s made from sake, the beloved rice-based Japanese drink. The sake for this vinegar is American-made, a junmai-grade sake from California. Junmai means that it’s pure—nothing other than rice is added to the fermenting mixture. The rice wine is not seasoned, meaning it has no sugar added; it has just the mellowness that comes from aging.
For a completely one-of-a-kind creation, I had the idea to enhance this vinegar with yuzu. Yuzu is an Asian citrus fruit with a strong perfumed aroma and a highly complex flavor profile with notes of grapefruit, lemon, and mandarin orange—it’s tart, sweet, and floral all at the same time. Its thick and bumpy rind goes from green to yellow as it ripens, and its milky yellow juice has deep flavor. It took a lot of experimenting with proportions to find just the right balance of yuzu juice and rice wine so that both tastes would come through, and then it was rounded out with organic blue agave for a little bit of sweetness. The result is a sweet-tart vinegar with a flavor that will wow you as much as it did me.
Quick Kitchen Nugget
Don’t Overcook Shellfish
No one likes rubbery seafood—one bad experience can turn you off to these gifts from the ocean. It’s especially easy to overcook calamari and scallops since, unlike shrimp, their color doesn’t change dramatically when they’re done. However, they do go from translucent to opaque, often in just a few minutes. If you keep cooking beyond this point, they will become tough. Even if you scoop them out of the cooking liquid, the cooking process will continue until the heat dissipates, which is why I suggest dropping them in an ice bath right away.
Shrimp and whole lobsters will turn a bright red-orange as soon as they’re done. Seafood in the shell, like clams, mussels, and oysters, should be steamed on a rack over simmering water just until their shells open. This can take as little as 5 minutes or up to 10, depending on size, so keep watch. They don’t need the ice bath, but it should be used right away.
For Your Best Health
Controlling High Blood Pressure
Despite strong evidence that salt substitutes can safely lower sodium intake and reduce high blood pressure, very few Americans use them, according to preliminary research presented at the American Heart Association’s Hypertension Scientific Sessions 2025. A new analysis of nearly 20 years of national health data found that usage peaked at just over 5% and then declined, even among those with hypertension. Researchers say this represents a major missed opportunity to improve heart health.
High blood pressure occurs when the force of blood flowing through the blood vessels is consistently too high. High blood pressure can lead to other serious events such as heart attack and stroke. Data from 2017 to 2020 showed that 122.4 million American adults had high blood pressure and that high blood pressure contributed to more than 130,000 deaths. Too much sodium and too little potassium in the diet are risk factors for high blood pressure.
“Overall, less than 6% of all US adults use salt substitutes, even though they are inexpensive and can be an effective strategy to help people control blood pressure, especially people with difficult-to-treat high blood pressure,” said lead study author Yinying Wei, MCN, RDN, LD, and PhD candidate in the departments of applied clinical research and hypertension section, cardiology division, at UT Southwestern Medical Center in Dallas. “Healthcare professionals can raise awareness about the safe use of salt substitutes by having conversations with their patients who have persistent or hard-to-manage high blood pressure.”
Salt substitutes are products that replace some or all of the sodium with potassium. Potassium salt tastes similar to regular salt, except it can have a bitter aftertaste if it’s been heated. Many foods contain some sodium in their natural state; however, the largest amount of sodium comes from processed and packaged foods and meals prepared at restaurants. The American Heart Association recommends consuming no more than 2,300 mg of sodium a day, with an ideal limit of less than 1,500 mg per day for most adults, especially for those with high blood pressure. For most people, cutting back by 1,000 mg a day can improve blood pressure and heart health.
The investigation focused on people with high blood pressure, and an additional analysis was conducted among adults eligible to use salt substitutes, including people with normal kidney function and those not taking medications or supplements that affect blood potassium levels. Some salt substitutes contain potassium, and they can raise blood potassium to dangerous levels in people with kidney disease or those taking certain medications or potassium supplements. Excessive potassium can lead to irregular heart rhythms. People with high blood pressure who are thinking about switching from regular salt to a salt substitute should first consult with a healthcare professional.
The study did have some limitations, said the authors. First, information about salt substitute use was self-reported, so there may have been underreporting or misclassification. In addition, all types of salt substitutes were included in the analysis; therefore, the analysis could not specifically separate potassium-enriched salt from other types of salt substitutes. Finally, the survey data did not capture how much salt substitute the participants used.
“Future research should explore why salt substitute use remains low by investigating potential barriers, such as taste acceptance, cost, and limited awareness among both patients and clinicians,” said Wei. “These insights may help guide more targeted interventions.”
Salt substitutes aren’t the only options for adding more flavor to foods. According to the American Association of Heart Failure Nurses, pure herbs and spices, such as garlic, onion, and chili powder, are great choices. Just make sure you aren’t using garlic salt or onion salt.
Fitness Flash
Exercise and Your Appetite
Researchers at Baylor College of Medicine, Jan and Dan Duncan Neurological Research Institute (Duncan NRI) at Texas Children’s Hospital, Stanford University School of Medicine, and collaborating institutions recently shared new insights into how exercise helps with weight loss. They discovered a mechanism by which the compound Lac-Phe, which is produced during exercise, reduces appetite in mice, leading to weight loss. The findings appeared in Nature Metabolism.
“Regular exercise is considered a powerful way to lose weight and to protect from obesity-associated diseases, such as diabetes or heart conditions,” said co-corresponding author Yang He, PhD, assistant professor of pediatrics-neurology at Baylor and investigator at the Duncan NRI. “Exercise helps [people] lose weight by increasing the amount of energy the body uses; however, it is likely that other mechanisms are also involved.”
The researchers previously discovered that Lac-Phe is the most increased metabolite—a product of the body’s metabolism—in blood after intense exercise, not just in mice but also in people. They had also shown that giving Lac-Phe to obese mice reduced how much they ate and helped them lose weight without negative side effects. But until now, scientists didn’t fully understand how Lac-Phe helps suppress appetite.
“Understanding how Lac-Phe works is important for developing it or similar compounds into treatments that may help people lose weight,” Dr. He said. “We looked into the brain as it regulates appetite and feeding behaviors.”
The researchers studied two types of brain cells in mice: AgRP neurons, which stimulate hunger and are found in the arcuate nucleus of the hypothalamus, and PVH neurons, found in the paraventricular nucleus of the hypothalamus. Normally, AgRP neurons send signals that inhibit PVH neurons, making you feel hungry. But when AgRP neurons are turned off, PVH neurons become more active, reducing appetite.
The team discovered that Lac-Phe directly inhibits AgRP neurons, which in turn activates PVH neurons. This chain of events resulted in the mice eating less. The animals’ behavior remained normal, suggesting that Lac-Phe doesn’t cause unpleasant side effects. “We found that Lac-Phe acts on a protein on AgRP neurons called the KATP channel, which helps regulate cell activity. When Lac-Phe activates these channels in AgRP neurons, the cells become less active,” Dr. He said. “When we blocked the KATP channels using drugs or genetic tools, Lac-Phe no longer suppressed appetite. This confirmed that the KATP channel is essential for Lac-Phe’s effects.”
This research helped explain how exercise can naturally reduce appetite and improve metabolism. “The results also suggest the exciting possibility of targeting this newly discovered mechanism for weight management,” said co-corresponding author Yong Xu, PhD, currently at the University of South Florida.
Although this study focused on mice, the findings are promising for people. Future research will explore how Lac-Phe works in different metabolic states (like obesity vs. leanness), how it travels to the brain, and whether it can be used safely and effectively as a therapy.
Prepare an ice bath: Set out a very large bowl and fill it halfway with water, then add 2 cups of ice.
Step 2
Boil the shrimp in a large pot of water until pink, about 5 minutes; use a large strainer to scoop them out and into the ice bath to cool. Add the calamari rings to the boiling water and cook for 2 minutes; use the strainer to scoop them out and into the ice bath. Turn the heat in the cooking pot down to a simmer, add the scallops, cover, and take off the heat; wait 4 minutes, and then use the strainer to scoop them out and into the ice bath. After 5 minutes, drain the seafood and place in a serving bowl along with the tomatoes and onion rings.
Step 3
Whisk the olive oil, vinegar, and lemon juice in a small bowl. Add the parsley, then pour over the seafood. Toss lightly, taste, and season with pepper and more lemon juice as desired.
Béarnaise Recipe, Spotlight on Austrian Red Wine Vinegar, Who Needs a Dedicated Double Boiler, Shedding Light on Common Allergens and Managing Fitness Setbacks
Every now and then I want an indulgence, and one I find so tempting is the French classic I mastered in culinary school: béarnaise, the 200-year-old sauce said to have been created by accident by the Parisian chef Jean-Louis-François Collinet. It’s as sumptuous today as it was back then. But you don’t have to be a professional cook to make it at home—all you need are the right ingredients and equipment.
1 tablespoon fresh tarragon leaves, chopped, or 1 teaspoon dried
12 tablespoons unsalted butter
2 egg yolks
1 tablespoon water
Coarse sea salt to taste
Directions
Step 1
In a small saucepan, bring the vinegar, shallot, black pepper, and tarragon to a boil. Lower the heat and cook until the vinegar is reduced by half. Pour into the top of a double boiler (or a metal or heatproof glass bowl that will fit over a saucepan) and allow to come to room temperature.
Step 2
Melt the butter in the microwave or a small saucepan and set aside. Fill the bottom of the double boiler (or another saucepan) with 2 inches of water, bring to a boil, and then lower the heat to a simmer. Whisk the egg yolks and water into the vinegar reduction and place the mixture over the simmering water. Whisk continuously until it doubles in volume. Then slowly whisk in the butter, about 2 tablespoons at a time. Continue whisking vigorously until the sauce becomes thick but is still pourable. Taste and season with salt, if desired.
Step 3
Remove the double boiler/saucepan from the heat. The sauce can sit while you cook your steak. Whisk gently before serving, if needed.
Yields a scant cup, enough for 4 steaks
Healthy Ingredient Spotlight
Austrian Red Wine Vinegar
Red wine vinegar is a pantry essential, but this one, finely crafted in Austria, is in a class by itself. Rotweinessig is one of the most traditional vinegars in the country—it’s what Austrians use on a daily basis. The Austrian Red Wine Vinegar in my 2026 collection of artisanal vinegars is crafted from fresh wine made from Austria’s own popular Zweigelt grapes. The grapes are grown in the Styria region of the country, which is called the green heart of Austria because of its verdant and hilly landscape and rich agriculture. The wine goes through a second fermentation to convert the alcohol into acetic acid, and then it’s stored for several years in oak barrels, which softens the acidity while maintaining a wonderful fresh taste—mild and harmonious.
Quick Kitchen Nugget
Who Needs a Dedicated Double Boiler?
A double boiler is simply two stacked pots, though the name is somewhat misleading since only the bottom pot holds boiling liquid (water). The top pot is where you place ingredients that could easily burn, like chocolate or butter, or curdle, like egg-based custards, sauces, and curds. The cooking is done by the steam that rises from the boiling water in the bottom pot, which must be filled with only about 2 inches of water. This prevents the boiling water from touching the top pot. The cooking time is somewhat longer, but it’s less risky than placing delicate ingredients over direct heat.
You can easily create a makeshift double boiler by placing a large heatproof glass or metal bowl over a saucepan. The bowl should cover the opening of the pot but not be so deep that it touches the boiling water.
For Your Best Health
Shedding Light on Common Allergens
Sneezing caused by cats, dust mites, or mold may one day be preventable with a flip of a switch. Researchers at the University of Colorado at Boulder found that UV222 light can alter allergen proteins, reducing allergic reactions without dangerous side effects. Within 30 minutes, airborne allergens decreased by up to 25%, according to their study published in the journal ACS ES&T Air.
“We have found that we can use a passive, generally safe ultraviolet light treatment to quickly inactivate airborne allergens,” said study author Tess Eidem, PhD, a senior research associate in the Department of Civil, Environmental, and Architectural Engineering. “We believe this could be another tool for helping people fight allergens in their home, schools, or other places where allergens accumulate indoors,” said Dr. Eidem.
If you walk into a room where there’s a cat and you sneeze, it’s not actually the cat you are reacting to. It’s likely airborne flecks of a protein produced in its saliva. The protein spreads when the cat licks itself and sends up microscopic flakes of dead skin that float in the air (aka dander). When we inhale these particles, our immune system produces antibodies that bind to the protein’s unique 3D structure, kicking off an allergic reaction.
Cats, dogs, mice, dust mites, mold, and plants all emit their own unique proteins, with their own unique structure. Unlike bacteria and viruses, these allergens can’t be killed because they were never alive. “After those dust mites are long gone, the allergen is still there,” said Dr. Eidem. “That’s why if you shake out a rug, you can have a reaction years later.”
Standard methods of reducing allergens, like vacuuming, washing walls, using an air filter, and regularly bathing pets, can work OK but are hard to maintain, long-term studies show. Instead of eliminating the proteins that cause allergies, Dr. Eidem and coauthors Mark Hernandez, PhD, a professor of civil, environmental, and architectural engineering, and Kristin Rugh, a microbiologist in the lab, sought to change their structure, much like unfolding an origami animal, so the immune system wouldn’t recognize them. “If your immune system is used to a swan and you unfold the protein so it no longer looks like a swan, you won’t mount an allergic response,” explained Dr. Eidem. UV light, their study suggests, can do that.
UV222 lights are already commercially available, mostly for industrial antimicrobial uses. Dr. Eidem envisions a day when companies could engineer portable versions for people to switch on when they visit a friend with a pet or clean out a dusty basement. UV222 systems could also potentially protect workers frequently exposed to allergens, such as those who work around live animals.
One in three adults and children in the United States have allergies, according to the Centers for Disease Control and Prevention. Dr. Eidem hopes her research, and more to come, can provide some relief or even save lives. “Asthma attacks kill about 10 people every day in the United States, and they are often triggered by airborne allergens,” she said. “Trying to develop new ways to prevent that exposure is really important.”
Fitness Flash
Managing Setbacks
Roadblocks on the route to better fitness are common for almost everyone. Maybe you started off strong, but then, little by little, other responsibilities got in the way and your motivation began to wane. Or maybe you were too ambitious at first and got hurt and sidelined, or you’re simply impatient with the pace of your improvement. Setbacks can be discouraging, but you can overcome them and achieve your goals, say the experts at the American Council on Exercise. Here’s what they suggest:
View setbacks as part of your journey rather than as failures.
Keep a progress chart to remind yourself of how far you’ve come.
Break big goals into smaller, more attainable steps. If you hope to run a 5K, start by aiming for a 1K or 2K.
Pair new habits with existing ones, like doing calf rises while brushing teeth, to help them become permanent.
Build the mental strength needed to navigate challenges and stay committed to goals. This could be through guided meditation or mindful workouts like yoga and tai chi.
Try a fitness app that offers daily reminders, progress tracking, and motivational tips.
Celebrate all achievements, even the smallest ones, like every pound lost.
