This Portuguese specialty is a richly flavored seafood soup that often includes clams and mussels. Make it your own with your favorite shellfish—canned lump crabmeat or lobster chunks are wonderful in it. For a minimum of fuss, this version has shrimp and dry (or untreated) scallops. Carolino, a Portuguese rice, is traditional, but you can also use arborio—both are readily available online and in stores.
Ingredients
3 tablespoons extra virgin olive oil, plus more for drizzling
1 large onion, diced
2 red or orange bell peppers, diced
2 serrano chiles, stemmed and seeded
4 large tomatoes, roughly chopped, or one 28-ounce can diced tomatoes
6 garlic cloves, sliced
2 tablespoons tomato paste
1 teaspoon pimentón, more to taste
2 cups Carolino rice
4 cups seafood or vegetable stock, more as needed (see Note)
1/4 cup white wine
4 cilantro sprigs, trimmed
2 bay leaves
2 teaspoons fine sea salt
1 teaspoon freshly ground black pepper
1 pound shrimp, peeled
1 pound dry scallops
2 tablespoons chopped fresh flat-leaf parsley
Directions
Step 1
Heat a large Dutch oven. When hot, add the olive oil and onions, and sauté until the onions become translucent, about 8 minutes. Add the bell peppers, serranos, tomatoes, and garlic, and cook for 5 minutes.
Step 2
Push the vegetables to the sides and add the tomato paste, cooking until it deepens in color and becomes fragrant, then add the pimentón and mix everything together. Add the rice, stirring to coat, and sauté for 2 minutes. Then add the stock, wine, cilantro, bay leaves, salt, and pepper and bring to a boil. Immediately lower the heat to a simmer, cover the pot, and cook until the rice is tender, about 20 minutes (check after 15 minutes to see if more stock is needed).
Step 3
Stir in the scallops and shrimp; cover and cook for 10 minutes, until the shrimp turn pink and the scallops become opaque. Discard the cilantro and bay leaves, then ladle the soup into bowls, sprinkling with parsley and drizzling with olive oil.
Note: Make your own seafood stock by boiling the shrimp shells, 2 sliced carrots, 2 sliced celery stalks, 1 quartered onion, 2 bay leaves, and 6 peppercorns in 6 cups of water for 40 minutes; cool and strain.
Bountiful Bean and Corn Salad Recipe and The Importance of Protecting the Brain’s White Matter
I travel to the four corners of the globe to find the freshest olive oil not only for its exquisite taste but also for its powerful polyphenols, which contribute to better health in so many ways. I also aim to share the latest studies on the benefits of olive oil and the Mediterranean diet with you as soon as they’re released so that you too can be aware of them. In February of this year, preliminary findings of a study focused on the Latino and Hispanic communities—both underrepresented in research—were presented at a major conference on stroke. This study on the Mediterranean diet and brain health is so important because dementia affects this group at much higher rates than it does white people. And it demonstrates just how far-reaching the benefits of this diet can be. The corn salad recipe that follows melds together many foods common to the Mediterranean diet and is universally delicious.
Looking for a fast meal with layers of flavor? This dish has it all. What’s more, you can make it your own by adding other veggies or a protein, like poached shrimp or grilled chicken. Need it “to go”? Use a whole wheat or corn tortilla to turn it into a wrap. Note: If using canned corn, rinse and pat dry; if using frozen corn, defrost, rinse, and pat dry.
Ingredients
2 tablespoons extra virgin olive oil, plus more for drizzling
2 cups corn kernels, fresh, canned, or frozen
3-ounce slice feta cheese, crumbled
Two 15.5-ounce cans black beans, rinsed and drained
2 cups cherry tomatoes, halved
1 large bell pepper, diced
1 small red onion, diced
Coarse sea salt, to taste
Freshly ground black pepper, to taste
Directions
Step 1
Heat a wok over medium-high heat. When hot, add 2 tablespoons olive oil and the corn kernels. Cook until the corn gets a slight char. Add the feta crumbles and stir until they melt. Transfer the mixture to a large bowl.
Step 2
Fold in the beans, tomatoes, bell pepper, and red onion. Season to taste with salt and pepper, then drizzle with more olive oil.
Yields 4 servings
For Your Best Health
The Mediterranean Diet: Protecting the Brain’s White Matter
The Research: “Association of the Mediterranean Diet with White Matter Integrity Among Hispanics/Latinos—Final Results from the Study of Latinos-Investigation of Neurocognitive Aging-MRI (SOL-INCA-MRI) Ancillary Study.”
Background: Hispanic/Latino people are the fastest-growing minority in America’s aging population.They’re also more likely to suffer the brain-wasting effects of Alzheimer’s disease or other dementias compared with white people of similar age. The Hispanic Community Health Study/Study of Latinos (HCHS/SOL) is a representative, community-based study of Hispanics and Latinos across the US undertaken to better understand health disparities within this population. SOL-INCA MRI is an ancillary MRI study to HCHS/SOL, focused on the genetic influence and cognitive impact of age- and disease-related brain measures.
Study Details:
SOL-INCA MRI included approximately 2,800 participants aged 18 to 74 years old, 45% men, 55% women.
Participants completed 24-hour dietary recalls when they started the study. A second dietary recall was conducted roughly 30 days later. Dietary intake was determined for participants with two dietary recalls by calculating the average of both recall questionnaires to calculate the Mediterranean diet score. Adherence to Mediterranean diet intake was measured at baseline, and each participant received a score between 0 and 9, with higher scores indicating higher adherence. The average Mediterranean diet score was 5.01.
The researchers used specialized imaging techniques to investigate the microscopic and the visible changes in the brain.
Cardiovascular health was assessed using the American Heart Association Life’s Simple 7 score components: exercising regularly, eating a healthy diet, not smoking, avoiding excess weight, and keeping blood pressure, cholesterol, and blood sugar levels within a healthy range. Note: In June 2022, the Association updated Life’s Simple 7 to Life’s Essential 8, adding sleep.
Findings: Preliminary study results, presented at the American Stroke Association’s International Stroke Conference 2025, held in February, found that closely following a Mediterranean-style diet provides benefits that extended beyond heart health: It was associated with improved brain health in this population. In general, a Mediterranean-style diet includes plenty of fruits, vegetables, whole grains, beans, nuts, and seeds with olive oil as a primary fat source and low-to-moderate amounts of dairy products, eggs, fish, and poultry.
Researchers noted that the positive impact of the Mediterranean diet on brain health is not entirely influenced by cardiovascular risk factors such as blood pressure, cholesterol levels, and blood sugar, nor by behavioral risk factors such as smoking and physical activity, all known to affect brain health.
“We have observed that cardiovascular health directly impacts brain structures; the effect of the Mediterranean diet on communication between regions of the brain remains somewhat independent of cardiovascular health,” said lead researcher Gabriela Trifan, MD, assistant professor of neurology at the University of Illinois in Chicago. “Even when considering age and cardiovascular health in people who ate a Mediterranean diet, the brain demonstrated improved organization of the fibers connecting different brain regions and enhanced communication, known as white matter integrity. Other studies have shown that adherence to the Mediterranean diet is associated with less brain shrinkage, called atrophy. This is the first large study focused solely on Hispanics/Latinos, who are projected to be the fastest-growing ethnic group in the US.”
After considering other factors that could affect brain health, the analysis found that for each point increase in the Mediterranean diet score there was an improvement in white matter integrity and less evidence of structural damage in the brain, as assessed by the “white matter hyperintensity burden,” an important marker of small vessel brain disease.
“This suggests that even small improvements in diet improved brain integrity,” Dr. Trifan said. “It has been suggested that healthy diets, and particularly the Mediterranean diet, improve white matter integrity by reducing inflammation, reducing oxidative stress, and through maintaining the health of the brain’s blood vessels’ function and stable blood sugar levels, all important factors for optimal brain health.”
Real-World Applications
“Many Mediterranean diet components are already staple Latin foods (beans, corn, tomatoes, peppers, avocado, and fish). Our study will help guide Hispanic/Latino individuals toward consuming more of the beneficial dietary components of the Mediterranean diet without significantly altering their already established diet,” Dr. Trifan said.
“These results matter because many health care professionals may not know about the eating habits of Hispanic/Latino adults, who consume many foods from the Mediterranean diet. The findings support the American Heart Association’s advice to follow this diet as one of the dietary plans that may help prevent strokes and potentially avoid cognitive issues,” said Philip B. Gorelick, MD, MPH, FAHA, immediate past chair of the American Heart Association’s Stroke Brain Health Science Subcommittee and professor of neurology in the Ken & Ruth Davee Department of Neurology at Northwestern University’s Feinberg School of Medicine in Chicago (he was not involved with the research). “The study suggests that the Mediterranean diet can benefit brain health and integrity, specifically concerning white matter. White matter is a crucial part of the brain that connects different areas and networks, helping us to function effectively. However, we still need to learn more about brain health and the Mediterranean diet, as the positive effects were only partly related to vascular risk factors.”
Among the study’s strengths are its focus on the largest, diverse group of middle-aged and older Hispanics/Latinos living in the US. The study’s limitations include the fact that many variables were self-reported with possible recall bias. Also, as MRI measurements were collected between 2017 and 2022, individuals may have adopted new dietary and lifestyle habits that may have altered the association documented at baseline.
Note: The study is a “research abstract.” Abstracts presented at the American Heart Association’s scientific meetings are not peer-reviewed, and the findings are considered preliminary until published as full manuscripts in a peer-reviewed scientific journal.
Looking for a fast meal with layers of flavor? This dish has it all. What’s more, you can make it your own by adding other veggies or a protein, like poached shrimp or grilled chicken. Need it “to go”? Use a whole wheat or corn tortilla to turn it into a wrap. Note: If using canned corn, rinse and pat dry; if using frozen corn, defrost, rinse, and pat dry.
Ingredients
2 tablespoons extra virgin olive oil, plus more for drizzling
2 cups corn kernels, fresh, canned, or frozen
3-ounce slice feta cheese, crumbled
Two 15.5-ounce cans black beans, rinsed and drained
2 cups cherry tomatoes, halved
1 large bell pepper, diced
1 small red onion, diced
Coarse sea salt, to taste
Freshly ground black pepper, to taste
Directions
Step 1
Heat a wok over medium-high heat. When hot, add 2 tablespoons olive oil and the corn kernels. Cook until the corn gets a slight char. Add the feta crumbles and stir until they melt. Transfer the mixture to a large bowl.
Step 2
Fold in the beans, tomatoes, bell pepper, and red onion. Season to taste with salt and pepper, then drizzle with more olive oil.
Croquetas—or croquettes, in the original French—are a favorite in tapas bars and homes throughout Spain. With a rich olive oil béchamel sauce as the binder, you can use whatever leftovers you have on hand—serrano ham, rice and vegetables, even fish. I’m partial to chicken and will poach two or three thighs in chicken broth for great depth of flavor. The peas are not traditional, but they add another layer of flavor and nutrients.
Ingredients
7 tablespoons extra virgin olive oil, divided use
4 ounces onions, finely chopped
8 tablespoons flour, divided use
1 1/4 cups milk
8 ounces cooked chicken, finely diced
1 1/2 teaspoons fine sea salt
1 teaspoon freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1/2 cup fresh steamed or frozen (thawed) green peas, drained (optional)
2 eggs, lightly beaten
1 cup fine breadcrumbs or panko
Directions
Step 1
Heat a saucepan over medium heat. When hot, add 3 tablespoons olive oil and the onions; sauté until the onions turn soft and translucent. Sprinkle on 4 tablespoons flour and cook, whisking continuously, for 2 minutes, until the flour turns a warm blond color. Slowly whisk in the milk, 1/4 cup at a time, waiting for the sauce to rethicken before adding the next 1/4 cup. Once all the milk is incorporated, the sauce should be extremely thick.
Step 2
Fold in the chicken, salt, pepper, nutmeg, and green peas if using. Remove from the heat and transfer to a large glass bowl to cool. Once the mixture reaches room temperature, refrigerate it for at least 4 hours or overnight. It should be very solid before proceeding.
Step 3
To make the croquetas, set up three dishes—one for the rest of the flour, another for the eggs, and the third for the breadcrumbs. Working assembly-line style, scoop out 1/3 cup of the mixture and use your hands to form it into a 3-inch cylinder (or a round patty), dust it with flour, dip in the egg, and roll in the breadcrumbs. Place it on a rimmed sheet pan lined with parchment or waxed paper and repeat with the rest of the mixture.
Step 4
When all the croquetas have been formed, heat a large sauté or frying pan over medium-high heat. When hot, add the rest of the olive oil and as many croquetas as will fit without crowding. Sauté for 3 minutes on each side to crisp the coating and warm the filling. If necessary, make a second batch.
