Poke bowls are still very popular, but it’s not always easy to buy the sushi-grade tuna needed to make your own. This variation includes sautéed chunks of salmon instead of ahi. The technique is also great if you like tuna but prefer it cooked. I’ve suggested many veggies to fill up your bowl, but have fun choosing other ingredients—be guided by what’s most fresh at your market.
Ingredients
For the fish:
1 pound skinless salmon fillet, wild caught if possible
1 tablespoon regular or reduced-sodium soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
3 tablespoons extra virgin olive oil, divided use
For the spicy mayo:
1/4 cup best-quality mayonnaise
1 tablespoon extra virgin olive oil
1 teaspoon sriracha, or to taste
For the spicy bowls:
3 cups cooked quinoa or brown or white rice
1 large cucumber, diced
3 scallions, trimmed and sliced into small pieces on the diagonal
1 cup shelled edamame
2 large avocados, cubed or cut into thin slices
2 tablespoons black or white sesame seeds or a mix
Optional: red onion rings, sliced tomatoes, shredded carrots, chopped red cabbage, enoki mushrooms, and other fresh veggies of your choice
Directions
Step 1
Using a sharp knife, cut the salmon into 1-inch chunks. Add to a glass bowl with the soy sauce, sesame oil, rice vinegar, and 1 tablespoon of olive oil. Toss well and set aside for 30 minutes.
Step 2
Make the spicy mayo: In a small bowl, whisk the mayonnaise and the olive oil until well blended, then mix in the sriracha; set aside.
Step 3
Heat a frying pan over medium-high heat. When hot, add the rest of the olive oil and the salmon chunks. Sear on all sides, using tongs to turn the pieces. When cooked through, remove the pan from the heat.
Step 4
Assemble the ingredients in four deep bowls: Center equal amounts of the cooked grains, then top with the vegetables and then the salmon chunks. Use a fork to drizzle on the spicy mayo, then sprinkle with the sesame seeds.
Wilted Spinach Salad with Sherry Vinaigrette Recipe, Spotlight on Spinach, The Great Egg Debate Continues, and How Sleep Patterns Influence Health
Spinach salad is a perennial favorite, simple to prepare, satisfying, and chock-full of nutrients. Wilting the spinach before composing the salad was a foodie trend back in the 1970s (the fixings included mandarin orange segments, a nod to the value of eating a food containing vitamin C at the same meal as spinach to better access the green’s iron). My update adds the tasty crunch of hazelnuts. You’ll be intrigued by a new report that suggests fortified eggs may not pose the cholesterol risks of regular eggs. I’m also sharing the latest research on the perils of poor sleep—motivation to improve the quality of your shut-eye.
Fast-forward 50 years from wilted spinach salad’s debut to this version that offers all the benefits of olive oil in the dressing and the prep. Rather than bothering with croutons, try toasted slices of whole-grain bread for its hearty appeal.
Ingredients
For the vinaigrette:
1 tablespoon sherry vinegar, plus more to taste
1 tablespoon shallot, peeled and finely chopped
1 teaspoon fresh thyme, chopped
1/4 cup extra virgin olive oil
Coarse salt and freshly ground black pepper to taste
For the salad:
3 tablespoons extra virgin olive oil
1 small red onion, chopped
4 ounces white or cremini mushrooms, thickly sliced
8 ounces baby spinach, rinsed and patted dry
2 garlic cloves, minced
2 medium- or hard-boiled eggs (your preference) quartered
1 ounce hazelnuts, coarsely chopped
Optional: 2 slices whole grain bread, toasted and brushed with olive oil
Directions
Step 1
Make the vinaigrette: In a medium mixing bowl, whisk together the vinegar, shallot, and thyme. Gradually whisk in the olive oil until incorporated. Season to taste with salt and pepper.
Step 2
Heat a large frying pan or wok over medium heat. When hot, add 2 tablespoons olive oil and the red onions; sauté over medium heat until soft. Push them to the outside of the pan and add the mushrooms in one layer; cook until the edges have browned, then flip and brown on the other side. Transfer the vegetables to a bowl.
Step 3
Add the last tablespoon of olive oil to the hot pan along with the garlic and the spinach, adding the spinach by handfuls—as one batch starts to wilt, push it to the side and add another, stirring quickly. It should only take 2-3 minutes to do it all.
Step 4
Arrange the spinach in two large bowls and top with equal amounts of onions, mushrooms, eggs, and hazelnuts. Drizzle with the vinaigrette. If desired, add a slice of toast to one side of each bowl.
Makes 2 servings
Healthy Ingredient Spotlight
Spinach: Maximizing Its Nutrients
It’s no secret that, as a leafy green, spinach is a healthy food. What is less well known is that your body will better process two of its key nutrients, iron and calcium, when the spinach is cooked. That’s because it also contains oxalic acid, which blocks the minerals’ absorption unless the oxalates are broken down under high-heat cooking. If your recipe doesn’t include sautéing, another option is to plunge the spinach into boiling water for 60 seconds and then right into a bowl of ice-cold water to stop the cooking process and keep it a brighter green.
To get more of the iron when eating spinach raw, add a vitamin C food, like orange segments, to your meal.
Your body absorbs more folate and lutein when eating spinach raw, so varying your prep is a good idea.
More reasons to eat spinach: It’s also rich in vitamins K, C, A, E, and B6 as well as folate and riboflavin and in the minerals manganese, magnesium, copper, and potassium. It has many carotenoids, among other antioxidants, to protect cell health and guard against inflammation.
Quick Kitchen Nugget
A Better Type of Frozen Spinach
When fresh isn’t available, frozen can be a good substitute. The key to more flavorful frozen spinach is to select leaf spinach rather than chopped spinach. The leaves go through a lot less processing, translating to better taste and less freezer burn. Of course, look for pure spinach—no added salt or any other ingredients.
For Your Best Health
The Next Round in the “Are Eggs Healthy?” Debate
Because eggs contain some saturated fat, which is linked to higher cholesterol levels, there’s been much research on finding the right number of eggs to eat per week to help keep cholesterol in line. Results from a prospective controlled trial presented at the American College of Cardiology’s Annual Scientific Session offer positive news for egg lovers. One hundred and forty patients with or at high risk for cardiovascular disease were enrolled in the PROSPERITY study and divided into two groups to assess the effects of eating 12 or more fortified eggs a week versus a non-egg diet (fewer than two eggs a week) on HDL and LDL cholesterol and other key markers of cardiovascular health, including lipid, cardiometabolic, and inflammatory biomarkers and levels of vitamins and minerals. At the end of the four-month study period, cholesterol levels were similar in the two groups.
“We know that cardiovascular disease is, to some extent, mediated through risk factors like high blood pressure, high cholesterol, increased BMI, and diabetes. Dietary patterns and habits can have a notable influence on these, and there’s been a lot of conflicting information about whether or not eggs are safe to eat, especially for people who have or are at risk for heart disease,” said Nina Nouhravesh, MD, a research fellow at the Duke Clinical Research Institute in Durham, North Carolina, and the study’s lead author. “This is a small study, but it gives us reassurance that eating fortified eggs is OK with regard to lipid effects over four months, even among a more high-risk population.”
Dr. Nouhravesh and her team looked specifically at fortified eggs as they contain less saturated fat and have additional vitamins and minerals such as iodine; vitamins D, B2, 5, and 12; selenium; and omega-3 fatty acids. All the participants were 50 years of age or older (the average age was 66 years), half were female, and 27% were African American. All had experienced one prior cardiovascular event or had two cardiovascular risk factors, such as high blood pressure, high cholesterol, increased BMI, and/or diabetes.
Participants had in-person clinic visits at the start of the study and visits at one and four months to take vital signs and have bloodwork done; phone check-ins occurred at two and three months. People in the fortified egg group were asked about their weekly egg consumption, and those with low adherence were given additional educational materials.
Results showed a -0.64 mg/dL and a -3.14 mg/dL reduction in so-called good HDL cholesterol and bad LDL cholesterol, respectively, in the fortified egg group. While not statistically significant, the differences suggest, according to the researchers, that eating 12 fortified eggs each week had no adverse effect on blood cholesterol. In terms of secondary endpoints, researchers observed a numerical reduction in total cholesterol, LDL particle number, another lipid biomarker called apoB, high-sensitivity troponin (a marker of heart damage), and insulin resistance scores in the fortified egg group, while vitamin B increased.
“While this is a neutral study, we did not observe adverse effects on biomarkers of cardiovascular health and there were signals of potential benefits of eating fortified eggs that warrant further investigation in larger studies as they are more hypothesis generating here,” Dr. Nouhravesh said, explaining that subgroup analyses revealed numerical increases in HDL cholesterol and reductions in LDL cholesterol in patients 65 years or older and those with diabetes in the fortified egg group compared with those eating fewer than two eggs.
Note that what you eat with your eggs counts: buttered toast and bacon and other processed meats are not heart-healthy choices. As always, Dr. Nouhravesh said, it’s a good idea for people with heart disease to talk with their doctor about a heart-healthy diet.
It’s important to point out that this was a single-center study with a small size and reliance on patients’ self-reporting of their egg consumption and other dietary patterns. It was also an unblinded study, which means patients knew what study group they were in, which can influence their health behaviors, and it was funded by Eggland’s Best, a company that offers eggs from cage-free and pasture-raised/free-range hens.
Fitness Flash
How Your Sleep Pattern Influences Your Health
Poor sleep habits are strongly associated with long-term chronic health conditions, according to decades of research. To better understand this relationship, researchers led by Soomi Lee, PhD, associate professor of human development and family studies at Penn State’s College of Health and Human Development, identified four distinct patterns that characterize how most people sleep and how they correlate to overall health. Results were published in Psychosomatic Medicine.
Using a national sample of adults from the Midlife in the United States (MIDUS) study, they gathered data on approximately 3,700 participants’ sleep habits and chronic health conditions across two time points 10 years apart. The data included self-reported sleep habits, including sleep regularity and duration, perceived sleep satisfaction, and daytime alertness, as well as the number and type of chronic conditions they had.
With that information, the researchers identified these four different sleep patterns:
Good sleepers with optimal sleep habits across all data points
Weekend catch-up sleepers with irregular sleep, specifically short average sleep duration, but longer sleep times on weekends or non-workdays
Insomnia sleepers with sleep problems related to clinical insomnia symptoms, including short sleep duration, high daytime tiredness, and a long time to fall asleep
Nappers with mostly good sleep but frequent daytime naps
The MIDUS study may not represent the entire population, researchers said, as it primarily comprises healthy adults, but they still found that more than half the participants were insomnia sleepers or nappers, both suboptimal sleep patterns. Additionally, being an insomnia sleeper over the 10-year period was associated with a significantly higher likelihood of chronic health conditions, including cardiovascular disease, diabetes, and depression. Results also showed that people were unlikely to change their sleep pattern over the course of the 10 years, especially the insomnia sleepers and nappers.
“These results may suggest that it is very difficult to change our sleep habits because sleep health is embedded into our overall lifestyle. It may also suggest that people still don’t know about the importance of their sleep and about sleep health behaviors,” Dr. Lee said. “We need to make more efforts to educate the public about good sleep health. There are sleep hygiene behaviors that people could do to improve their sleep, such as not using cell phones in bed, exercising regularly and avoiding caffeine in the late afternoon.”
While the sleep patterns were seemingly not age-related, researchers found that older adults and retirees were more likely to be nappers. They also found that those with less education and those facing unemployment were more likely to be insomnia sleepers.
According to Dr. Lee, the fact that phase of life and economic conditions can influence long-standing sleep patterns suggests that societal and neighborhood influences—including economic stressors and access to health resources—may have significant effects on individual health and, in this case, sleep habits.
The researchers added that their findings strongly suggest the need for programs and interventions to promote healthy sleep and sleep habits and that such programs should not be one-size-fits-all but rather should be targeted based on a variety of factors, including the risk of chronic conditions and socioeconomic vulnerability.
“Sleep is an everyday behavior,” Dr. Lee said. “Sleep is also modifiable. So, if we can improve sleep almost every day, what outcomes might we see after several months, or even several years? Better sleeping habits can make many significant differences, from improving social relationships and work performance to promoting long-term healthy behaviors and healthy aging.”
According to the CDC, these good habits can help improve sleep health:
Go to bed at the same time each night and get up at the same time each morning, weekends included.
Keep your bedroom quiet, dark, and at a cool, comfortable temperature.
Keep all electronic devices, including laptops and cell phones, out of your bedroom.
Skip large meals, caffeinated drinks, and alcohol before bed.
Fast-forward 50 years from wilted spinach salad’s debut to this version that offers all the benefits of olive oil in the dressing and the prep. Rather than bothering with croutons, try toasted slices of whole-grain bread for its hearty appeal.
Ingredients
For the vinaigrette:
1 tablespoon sherry vinegar, plus more to taste
1 tablespoon shallot, peeled and finely chopped
1 teaspoon fresh thyme, chopped
1/4 cup extra virgin olive oil
Coarse salt and freshly ground black pepper to taste
For the salad:
3 tablespoons extra virgin olive oil
1 small red onion, chopped
4 ounces white or cremini mushrooms, thickly sliced
8 ounces baby spinach, rinsed and patted dry
2 garlic cloves, minced
2 medium- or hard-boiled eggs (your preference) quartered
1 ounce hazelnuts, coarsely chopped
Optional: 2 slices whole grain bread, toasted and brushed with olive oil
Directions
Step 1
Make the vinaigrette: In a medium mixing bowl, whisk together the vinegar, shallot, and thyme. Gradually whisk in the olive oil until incorporated. Season to taste with salt and pepper.
Step 2
Heat a large frying pan or wok over medium heat. When hot, add 2 tablespoons olive oil and the red onions; sauté over medium heat until soft. Push them to the outside of the pan and add the mushrooms in one layer; cook until the edges have browned, then flip and brown on the other side. Transfer the vegetables to a bowl.
Step 3
Add the last tablespoon of olive oil to the hot pan along with the garlic and the spinach, adding the spinach by handfuls—as one batch starts to wilt, push it to the side and add another, stirring quickly. It should only take 2-3 minutes to do it all.
Step 4
Arrange the spinach in two large bowls and top with equal amounts of onions, mushrooms, eggs, and hazelnuts. Drizzle with the vinaigrette. If desired, add a slice of toast to one side of each bowl.
Horiatiki Salad Recipe and The MIND Diet for Brain Health: More Benefits of Olive Oil
I’m a huge fan of both Greek and Middle Eastern salads, the ingredients of which are not only delicious but also mainstays of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a way of eating designed for brain health. It’s an offshoot of the super-healthy Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Why the distinction? Because the latest research on the MIND diet shows it can slow aging as well as reduce dementia risk. Add this to the list of the benefits of olive oil—it’s one of the super foods that MIND suggests including every day.
Thin buckwheat noodles, called soba, have been enjoyed in Japan for thousands of years. But it wasn’t until 1993 that the first soba restaurant was opened in the Southern Hemisphere. From Sydney, the concept spread to other Australian cities. Add cooked shrimp (boiled, sautéed, or grilled) if you want to turn simple soba into a more substantial dish.
Ingredients
For the dressing:
1/4 cup seasoned rice vinegar
3 tablespoons extra virgin olive oil
2 tablespoons tamari or soy sauce
2 teaspoons toasted sesame oil
2 teaspoons honey or maple syrup
1 teaspoon minced fresh ginger
1 teaspoon minced fresh garlic
For the soba noodles:
One 8-ounce package soba noodles
1/2 cup cooked green peas or shelled edamame
2 scallions, white and green parts thinly sliced
1 pound cooked shrimp, peeled and deveined (optional), for serving
2 jalapeños, preferably red, seeded and thinly sliced crosswise, for serving
Crushed red pepper flakes, for serving
Lime wedges, for serving
Directions
Step 1
Make the dressing: In a small bowl, whisk together all the ingredients. Set aside.
Step 2
In the meantime, bring a pot of water to a boil and add the noodles. Cook for 1 minute less than the package directions. Drain the noodles and rinse under cold running water to remove any excess starch. Drain once more. Place the noodles in a large bowl. Add the peas, scallions, and dressing to the soba and use tongs to combine
Step 3
Divide the soba among four plates or bowls. Top with the shrimp, if using. Offer small bowls of jalapeños, crushed red pepper flakes, and lime wedges.
My wife Meghan and I fell in love with this refreshing coffee drink created at Tone Coffee in Melbourne. My version adds a splash of fresh-pressed olive oil for polyphenol goodness and more richness.
Ingredients
4 shots espresso
1/2 cup heavy whipping cream
1 tablespoon sweetened condensed milk
2 teaspoons extra virgin olive oil
Pinch of fine sea salt
1/2 cup whole milk
1 small orange for zesting
Directions
Step 1
Brew the espresso and transfer to a small pitcher. Refrigerate until cold.
Step 2
Whip the heavy cream until thick but still pourable (stop before you reached the soft-peak stage). Add the sweetened condensed milk, olive oil, and salt and whip for 2 minutes more to fully blend.
Step 3
Fill two 8-ounce glasses with ice (oversized cubes work best). Pour equal amounts of whole milk over the ice, then equal amounts of the cream mixture. Next, carefully drizzle half the cold espresso around the inside rim of each glass to create tiger-like stripes down the sides. Use a Microplane grater to top each drink with fresh orange zest.
Named for the Australian and New Zealand Army Corps (ANZAC), these “bickies,” or cookies, were created for soldiers fighting in World War I because they could withstand a long sea journey—ANZAC’s first major military action was in Gallipoli, Turkey. This version, a chewy inside with a crisp outside, comes from Annie Paterson. “It’s my grandmother’s and mother’s recipe that I have been making since I was a child,” she said. If you want a crisper cookie, leave out the coconut. Golden syrup, also popular in British and Irish treats, is a sweetener made from cane sugar; it’s available online, but you can substitute maple syrup.
Ingredients
1 cup coarse rolled oats
1 cup all-purpose flour
1 cup unsweetened (desiccated) coconut flakes
3/4 cup brown sugar
1 teaspoon baking soda
3 tablespoons boiling water
8 tablespoons unsalted butter
1/4 cup extra virgin olive oil
2 teaspoons golden syrup
Directions
Step 1
Preheat the oven to 350°F. Line a rimmed sheet pan with parchment paper. Set aside.
Step 2
In a large bowl, mix the oats, flour, coconut, and sugar. In a small bowl, mix the baking soda and boiling water; place next to your stovetop.
Step 3
In a medium saucepan, melt the butter, then whisk in the olive oil and syrup. Whisk in the baking soda mixture, then pour over the dry ingredients and mix well. Wait 5 minutes, then stir again.
Step 4
For jumbo cookies, use a 2-inch ice cream scoop and drop them on the prepared sheet pan. Bake for 16 minutes, rotating the pan halfway through, or until the cookies turn golden. Let cool to room temperature before storing in a cookie tin.
Cicchetti Recipe, Spotlight on Chickpeas and Garbanzos, Rinse or Make it Fresh, Understanding Your Sweet Tooth and Strength Training As You Age
Looking for an easy-to-prep appetizer that also delivers on nutrients? These toasts with a double-bean dip hit the mark and can be enjoyed year-round (keep that basil plant growing indoors to have the fresh herb throughout the winter). A new study on preferences for sweets found that your sweet tooth is likely unique to you, not influenced by the amount of treats you eat. One thing we all have in common is the progressive loss of all-important muscle as we age. I’m sharing the American Council on Exercise’s idea for how to fight back.
Cicchetti
Healthy Ingredient Spotlight
Chickpeas or Garbanzos?
The name of this nutritious legume varies geographically—they’re called garbanzo beans in Spain and ceci in Italy, which translates to chickpeas—but they’re chockfull of goodness in any language. An excellent source of protein and fiber, with 14.5 and 12.5 grams, respectively, per cooked cup, they also deliver on vitamins like folate and other B vitamins, A, E, and C, as well as minerals, notably manganese, plus copper, zinc, iron, and potassium.
Quick Kitchen Nugget
Rinse, Rinse, Rinse…or Make it Fresh
Canned chickpeas are very convenient, though you’ll want to rinse them in cold water and drain well before using. However, if you’ve never tried making them from dried beans, you’ll be amazed at how even more delicious they are.
When planning needed quantities, keep in mind that 1 cup of dried chickpeas yields about 3 cups cooked. The night before or early in the morning of the day you plan to use them, add the dried chickpeas to a large bowl and cover with 3 to 4 inches of water. Let sit for 8 to 12 hours—they will triple in volume, then rinse and drain.
Place them in a stockpot and cover with 3 to 4 inches of fresh water. Bring the water to a boil, then turn down the heat to a simmer. Cook until tender but still firm, about 1-1/2 to 2 hours. Drain and proceed with your recipe. If not using right away, let cool to room temperature before refrigerating.
For Your Best Health
Understanding Your Sweet Tooth
According to a six-month randomized trial done in the Netherlands, eating more sweet-tasting foods doesn’t increase a preference for sweets, while cutting sugar won’t curb a sweet tooth. In fact, participants on diets with high, low, or mixed sweetness levels showed no changes in their sweet taste preferences. The findings were presented at NUTRITION 2025, the flagship annual meeting of the American Society for Nutrition.
For the study, three groups of about 60 volunteers each were given diets that were either mostly sweet, less sweet, or a mix of foods. The researchers categorized foods based on their sweetness by using data from their previous study that measured taste intensity in about 500 commonly eaten Dutch foods. Sweet products included items like jam, milk chocolate, sweetened dairy, and sugar-sweetened drinks. Non-sweet items included foods like ham, cheese, peanut butter, hummus, salted popcorn, and sparkling water.
Food and drink packages were delivered to each participant every two weeks for six months, providing about half their daily food items. They also received daily menus for guidance but could eat as much or as little of the provided foods as they wanted. To make sure that there were no confounding factors, the carbohydrate, fat, and protein composition of the foods and drinks provided to each group were matched. The researchers also randomized participants who fell into similar sex, age, and body weight categories, to avoid large differences among the groups.
The study was rigorous in design: Each person’s preference for sweet taste was tested before the intervention diet began, two times during the diet, directly after the diet ended, and at one and four months afterward. The researchers also looked at total energy and macronutrient intake; dietary intakes during the trial; and physiological measures like body weight, body composition, and blood markers that increase the risk of diabetes and cardiovascular diseases, such as glucose, insulin, and cholesterol.
Study results suggest that sweetness alone isn’t to blame for overeating. The researchers found that lower exposure to sweet-tasting foods did not lead to shifts in sweet taste preferences, changes in sweet taste perception, changes in food choice, or energy intake. Likewise, the group eating more sweet-tasting foods did not experience an increased preference for sweet foods. After the intervention, the participants naturally returned to baseline levels of sweet food intake at the one- and four-month follow-ups.
“We also found that diets with lower or higher dietary sweetness were not associated with changes in energy consumption or body weight,” said the study’s lead investigator, Kees de Graaf, PhD, emeritus professor in sensory science and eating behavior at the Division of Human Nutrition and Health at Wageningen University in the Netherlands. “Even though many people believe that sweet foods promote higher energy intake, our study showed that sweetness alone isn’t to blame for taking in too many calories.” Nor did they find an association between the amount of sweet food consumed and changes in biomarkers for diabetes and cardiovascular disease.
“This is one of the first studies to measure and adjust sweetness across the whole diet within a realistic range of what people actually consume,” said Dr. de Graaf. “This matters because some people avoid sweet-tasting foods, believing that regular exposure will increase their preference for sweetness, but our results show that’s not the case.”
Fitness Flash
Strength Training As You Age
According to the experts at ACE (American Council on Exercise), the importance of strength training in later years can’t be overstated, with effects on longevity; “healthspan,” the number of years a person can live without chronic or debilitating disease; and “strengthspan,” a measure of physical strength over our lifespan, which directly relates to the ability to function independently and move safely as we age.
Here’s why it’s so vital: Many age-related issues that impact quality of life, from balance and grip strength to osteoporosis and sarcopenia (the decline in muscle mass, strength, and performance), can be countered by building muscular strength and function early in life and then maintaining it as we grow older. Yet it’s never too late to get started.
Muscle loss sneaks up on you.The decline starts slowly in your 30s, then accelerates after age 65 in women, 70 in men. The loss of muscle is due to several factors, including declines in hormone production, developing insulin resistance and experiencing fat gain, changes in the neurological system, and an increase in systemic inflammation. Understandably, sarcopenia is linked with an increased risk for many adverse health outcomes, such as higher rates of falls, functional loss, and chronic disease. While you can’t stop aging, you can keep active and slow down the decline by strengthening your muscles.
The Physical Activity Guidelines for Americans recommends muscle-strengthening activities on at least 2 days per week (this is in addition to aerobic workouts and flexibility and balance work), with a minimum of 1 day of recovery between sessions that target the same muscle group. Sessions should include 6 to 10 exercises, including both multi-joint and single-joint exercises, that train all major muscle groups—chest, back, shoulders, arms, torso, hips, and legs—and focus on function and mobility. These are done in sets (usually 1 to 3) of 8 to 12 repetitions each, using progressively heavier weights to keep muscles challenged.
There are hundreds of strength training exercises that can be done with free weights (like dumbbells, barbells, and bands) or machines. To learn proper form, address your unique needs, and avoid injury, get started by working with a trainer who can put together a routine that works best for you.
This frittata-like dish is beloved by Australians young and old. Cut into squares, a “slice” can be eaten out of hand and served hot, cold, or warm for breakfast, a main course, side dish, or snack. Though not traditional, I like the salty tang of pickled banana peppers or olives.
Ingredients
1/4 cup extra virgin olive oil, plus more for the pan
2 cups grated zucchini, excess moisture squeezed out with a clean kitchen towel
1 cup grated peeled butternut squash
4 slices meaty bacon, sliced crosswise into 1/4-inch pieces
1/2 large onion, finely chopped
1 cup grated Cheddar cheese
1/3 cup chopped pickled banana peppers or olives (optional)
1 cup flour
1 1/2 teaspoons baking powder
5 large eggs
Crushed red pepper flakes, for serving
Directions
Step 1
Line an 8×8 baking pan with parchment paper, leaving a 2-inch overhang on all sides. Brush with olive oil. Preheat the oven to 350°F.
Step 2
In a large mixing bowl, combine the zucchini, squash, bacon, onion, cheese, and banana peppers or olives, if using.
Step 3
In a second bowl, sift together the flour and baking powder.
Step 4
In a third bowl, beat the eggs well. Whisk in the flour mixture, then add the 1/4 cup olive oil. Pour over the zucchini mixture and stir gently to combine. Pour into the prepared pan.
Step 5
Bake for 30 to 40 minutes, or until the tip of a sharp knife inserted in the center comes out clean. Transfer to a wire rack and let cool slightly. Cut into squares and serve with crushed red pepper flakes.
Called cicchetti in Venice, their birthplace, these appetizers are a favorite around the world, especially among the large Italian population in Australia. They’re also quick to assemble from pantry ingredients. For more recipes popular Down Under, check out the Pressing Report in this quarter’s shipment of fresh-pressed olive oils.
Ingredients
1 baguette, sliced crosswise into 1/2-inch pieces, about 24 slices
Extra virgin olive oil
2 cloves garlic, peeled and finely minced
1/2 teaspoon crushed red pepper flakes, plus more for topping
One 15-ounce can cannellini beans, drained and rinsed
One 15-ounce can chickpeas, drained and rinsed
3 tablespoons finely chopped basil, divided use
1 tablespoon fresh lemon juice
2 teaspoons finely grated lemon zest
Coarse sea salt
Freshly ground black pepper
Directions
Step 1
Make the crostini (toasts): Preheat your oven to 400°F. Line a rimmed sheet pan with parchment paper for easy cleanup. Arrange the bread slices in a single layer on the pan and brush both sides of each slice with olive oil. Bake, turning once, until the bread is golden brown, about 10 minutes.
Step 2
Heat a wide saucepan over medium-low heat. When hot, add 2 tablespoons olive oil to the pan along with the garlic. Cook for 2 to 3 minutes, or until the garlic is soft but not brown. Stir in the pepper flakes and cook for 1 minute more. Reserve about 1/2 cup chickpeas and add the rest along with the beans to the pan. Cook for 5 minutes, stirring occasionally, or until the beans are warmed through, then mash them with the back of a wooden spoon, a potato masher, or a fork. Stir in half the basil, the lemon juice, and lemon zest. If the beans seem dry, add more olive oil, 1 tablespoon at a time. Season with salt and pepper to taste.
Step 3
Top each crostini with a spoonful of the bean mixture, then drizzle with olive oil. Garnish with the rest of the chopped basil, the reserved chickpeas, and more red pepper flakes if desired. Refrigerate any leftover bean mixture; it will keep for two days.
My longtime friend and colleague Melissa Wong, a consummate foodie from Melbourne, shared this flavorful recipe with me—see the Pressing Report for all the fun we had preparing it. Dumplings are surprisingly easy to make at home with either square or round dumpling wrappers. The pinching technique isn’t complicated, but a dumpling press makes quick work of it. (See a vegetarian version from The Olive Oil Hunter Newsletter.)
Ingredients
For the dipping sauce:
2 tablespoons white sesame seeds
2 teaspoons ground Sichuan red pepper
3 tablespoons extra virgin olive oil
1 teaspoon minced garlic
1 teaspoon minced ginger
1 small fresh chile, chopped, such as banana or Anaheim (optional)
2 tablespoons finely chopped cilantro
1/2 teaspoon sugar
3 tablespoons soy sauce
3 tablespoons black vinegar
2 teaspoons sesame oil
2 scallions, thinly sliced
For the filling:
Piece fresh ginger, 1 1/2 inches, peeled
2 garlic cloves
3 tablespoons extra virgin olive oil, divided use
8 ounces prawns
2 teaspoons white pepper
2 heads bok choy
1 pound finely ground pork
3 tablespoons soy sauce
1 teaspoon fine sea salt
1 teaspoon sesame oil
2 teaspoons cornstarch
1 package dumpling wrappers (about 50)
Directions
Step 1
For the dipping sauce, dry toast the sesame seeds until fragrant, about 2 minutes; transfer to a small dish and set aside. In the same pan, dry toast the ground pepper, about 2 minutes. Off the heat, swirl in the olive oil, garlic, ginger, chile (if using), cilantro, and sugar. Whisk in the soy sauce, vinegar, sesame oil, scallions, and the reserved sesame seeds. Pour into a serving bowl and set aside.
Step 2
For the dumplings, place the ginger, garlic, and 2 tablespoons olive oil into a small food processor and blitz to a rough paste; set aside.
Step 3
Peel the prawns and finely dice them. Marinate in a bowl with the remaining tablespoon olive oil and the white pepper.
Step 4
Separate the bok choy leaves, rinse, and trim the ends, if needed. Bring a pot of water to a boil and blanch the bok choy. Once the leaves are wilted, drain in a colander and rinse with cold water to stop the cooking. Squeeze as much water as possible from the leaves and chop them finely.
Step 5
Place the pork in a large bowl and add the ginger-garlic paste, soy sauce, salt, sesame oil, and bok choy. Mix thoroughly, then add the marinated prawn pieces and cornstarch and mix again.
Step 6
Line a rimmed sheet pan with parchment paper and cover with a clean kitchen towel. Place a bowl of water next to your work area. Open the package of wrappers and cover with a damp kitchen towel so they won’t dry out.
Step 7
Place a generous teaspoon of filling in the center of a wrapper (don’t overfill or the dumplings won’t stay closed). Dip a fingertip in the water bowl and moisten the outer edges of the wrapper, then fold it and press the edges together to seal them. For round wrappers, crimp the edges together with 7 or 8 folds to make a crescent shape. For square wrappers, use your fingertip to wet the two bottom corners, then overlap them slightly and press together to form a shape like a bishop’s hat. As you finish each dumpling, place it on the sheet pan under the towel. There should be enough filling to make about 50 dumplings.
Step 8
Bring a large pot of water to a boil. Drop in 12 to 16 dumplings at a time and cook for 7 minutes (they will float to the surface). Use a Chinese strainer to transfer them to a large bowl; cover with a pot lid to keep them warm. Repeat until all the dumplings have been cooked. Serve with the dipping sauce.
Psoriasis, acne, and hidradenitis suppurativa (HS) are chronic inflammatory skin conditions characterized by systemic inflammation and periodic flare-ups. The Mediterranean Diet (MeDi), which emphasizes vegetables, fruits, whole grains, nuts, fish, and EVOO, has proven anti-inflammatory and antioxidant effects. Here, we present recent evidence1 supporting that the MeDi, as part of a comprehensive treatment plan, may reduce the severity and flare-ups of these chronic skin conditions.
Psoriasis typically presents as itchy, red skin plaques, sometimes painful, with silvery borders. About 40% of people with psoriasis develop psoriatic arthritis, which can lead to irreversible joint damage.
Several studies show that closely following the MeDi is linked to lower psoriasis severity. (MeDi adherence was measured by scores on the 14-item PREDIMED food questionnaire.) People with the least adherence to the MeDi had the most severe psoriasis.
Notably, higher intake of EVOO and more consumption of fish (a main source of omega-3 fatty acids) were independently linked to less severe psoriasis and lower levels of CRP (C-reactive protein), a measure of inflammation. These findings suggest that both the MeDi as a whole, and the individual components of EVOO and fish, exert anti-inflammatory and protective effects in psoriasis via bioactive compounds, in particular MUFAs and vitamin D.
Acne has multiple contributing factors (genetic, environmental, bacterial) and, although it often emerges during adolescence, persists into the 20s and 30s in many people.
In a case-controlled study, participants with acne had significantly lower PREDIMED scores than did controls. Those with less severe acne were significantly more likely to consume EVOO, fish, and fruit; more severe acne was linked to lower adherence to the MeDi. (Another case-controlled study showed no significant association between the MeDi and acne severity.)
A separate study found that participants with higher MeDi adherence had lower systemic levels of IGF-1 (insulin-like growth factor 1), a protein that plays a key role in the development of acne.
HS is marked by painful lesions (boils) that often form in body areas with skin folds, such as the armpits, chest, and groin; these lesions can lead to scarring. Of all chronic skin conditions, HS has the most debilitating impact on quality of life.2
Three studies have confirmed a link between close adherence to the MeDi and lower HS disease severity. A large cross-sectional study found that consuming EVOO and choosing poultry over red meat were the main factors linking the MeDi to less severe HS in participants. Evidence indicates that the antioxidant and anti-inflammatory components of the MeDi—in particular, MUFAs, omega-3s, and polyphenols—can help reduce the severity of HS.
Key takeaway: The anti-inflammatory, antioxidant benefits of the MeDi distinguish it as a valid medical nutrition therapy (MNT) for the management of chronic inflammatory skin conditions, as a holistic complement to pharmacological treatments.
References:1. Annunziata G et al. Curr Nutr Reports. 2025;14(1):42. 2. Balieva F et al. Br J Dermatol. 2017;176(5):1170-1178.
Peach Upside-Down Cake Recipe, Spotlight on Parchment Paper, Why Your Brain Sends Mixed Messages About Hunger, and Movement Over Meds for Insomnia
There’s nothing quite like juicy ripe peaches at the height of summer…unless it’s combining them with my other love, tender olive oil cake. This twist on pineapple upside-down cake makes a spectacular dessert or breakfast cake for your next brunch. I’m also sharing two intriguing studies that could help people address common concerns: overeating and insomnia.
Peach Upside-Down Cake
Healthy Ingredient Spotlight
Parchment Paper
While not an edible ingredient, parchment is integral to numerous recipes, from baked goods to roasted vegetables. When many of us grew up, foil was the go-to for lining pans, but we now know that some of its metal can leech into foods. What’s more, foil needed oiling to keep food from sticking. I love parchment because it’s safer, plus it already has nonstick properties and can be used for cooking methods up to 400 or 450°F (check the label information before buying).
Foil remains a great way to line a rimmed sheet pan when you’ll be elevating food with a rack, like a V-shaped one for roasting a turkey or a flat woven one for making bacon—easy-peasy cleanup.
Quick Kitchen Nugget
Prepping with Parchment
It can be confusing: You use parchment to avoid sticking, yet some cake recipes say to oil or butter the pan and the paper. What gives? Lightly prepping the pan before placing the parchment gives the paper an anchor so it won’t slip out of place when you add batter, for instance. Oiling the paper makes it that much easier to peel it off after cooking. This is especially important with an upside-down cake because you’re trying to keep the fruit pattern intact. It also helps when making layer cakes—you want each layer to be as smooth and uniform as possible, without any nicks that could mar the finish.
For Your Best Health
Why Your Brain Sends Mixed Messages About Hunger
A team of scientists from University of Southern California (USC) has identified specialized neurons in the brain that store meal memories, encoding not just what food was eaten but when it was eaten to help the brain remember eating times and foods and regulate eating behavior by communicating with hunger-related areas of the brain. When these memory traces are disrupted, we’re more likely to overeat because we can’t recall recent meals, like the lunch we ate just a few hours earlier, triggering excessive hunger and leading to disordered eating. The research, published in Nature Communications, not only uncovered a critical neural mechanism but could also lead to new strategies for treating obesity by enhancing memory around food consumption.
During eating, neurons in the ventral hippocampus region of the brain become active and form what the team of researchers called “meal engrams”—specialized memory traces that store information about the experience of food consumption. “An engram is the physical trace that a memory leaves behind in the brain,” said Scott Kanoski, PhD, professor of biological sciences at the USC Dornsife College of Letters, Arts and Sciences and corresponding author of the study. While scientists have long studied engrams for their role in storing memories and other experiences in the brain, the new study identified engrams dedicated to meal experiences.
“Meal engrams function like sophisticated biological databases that store multiple types of information such as where you were eating as well as the time that you ate,” added Dr. Kanoski.
To reach their findings, the research team used advanced neuroscience techniques to observe the brain activity of laboratory rats as they ate, providing the first real-time view of how meal memories form. The meal memory neurons are distinct from brain cells involved in other types of memory formation. When researchers selectively destroyed these neurons, lab rats showed impaired memory for food locations but retained normal spatial memory for non-food-related tasks, indicating a specialized system dedicated to meal-related information processing. The study revealed that meal memory neurons communicate with the lateral hypothalamus, a brain region long known to control hunger and eating behavior. When this hippocampus-hypothalamus connection was blocked, the lab rats overate and could not remember where meals were consumed.
Dr. Kanoski said it can be assumed that a human’s brain would undergo a similar phenomenon. When someone’s attention is focused elsewhere, like on a phone or television screen, these critical encoding moments are compromised. “The brain fails to properly catalog the meal experience,” said Lea Decarie-Spain, PhD, postdoctoral scholar at USC Dornsife and the study’s first author, “leading to weak or incomplete meal engrams.”
The discovery has immediate relevance for understanding human eating disorders. People with memory impairments, like dementia or brain injuries that affect memory formation, may often consume multiple meals in quick succession because they cannot remember eating. Distracted eating, like mindlessly snacking while watching television or scrolling on your phone, may impair meal memories and contribute to overconsumption.
Dr. Kanoski said the findings could eventually inform new clinical approaches for treating obesity and weight management. Current weight management strategies often focus on restricting food intake or increasing exercise, but the new research suggests that enhancing meal memory formation could be equally important. “We’re finally beginning to understand that remembering what and when you ate is just as crucial for healthy eating as the food choices themselves,” he said.
Fitness Flash
Movement Over Meds for Insomnia
Having trouble sleeping? According to a large analysis comparing various treatments completed by Asian scientists and published in the online journal BMJ Evidence-Based Medicine, yoga, Tai Chi, walking, and jogging may be some of the best natural remedies for improving sleep and tackling insomnia.
Characterized by difficulties falling and staying asleep along with early morning awakening, the prevalence of insomnia ranges from 4% to 22% of the population, noted the researchers. It is associated with heightened risks of various mental and physical health conditions, including dementia and cardiovascular disease. Drug treatments for insomnia are not without their side effects, and cognitive behavioral therapy (CBT), while effective, isn’t always available due to the shortage of trained therapists.
An emerging body of research has suggested that exercise is helpful, but current guidelines don’t specify which types of exercise might be most beneficial. The researchers set out to plug this knowledge gap. They scoured research databases for relevant randomized clinical trials published up to April 2025 and included 22 in a network meta-analysis, a statistical technique used to simultaneously compare multiple interventions.
The trials totaled 1,348 participants and 13 different treatment approaches to ease insomnia, seven of which were exercise-based: yoga, Tai Chi, walking or jogging, aerobic plus strength exercise, strength training alone, aerobic exercise combined with therapy, and mixed aerobic exercises. These programs ranged from 4 to 26 weeks in length. The other approaches included CBT, sleep hygiene, Ayurveda, acupuncture/massage, nothing, and existing treatment, such as usual care and/or lifestyle changes with durations ranging from 6 to 26 weeks. Validated scoring systems for sleep quality and insomnia severity, as well as subjective and objective measures of total sleep time, sleep efficiency (percentage of time spent asleep while in bed), number of awakenings after going to sleep, and time taken to fall asleep (sleep latency) were used to assess sleep patterns.
Compared with existing treatment, CBT is likely to result in a large increase in total sleep time based on subjective sleep diary data. It may also improve sleep efficiency and shorten the amount of time spent awake after falling asleep, as well as sleep latency, with sustained improvements, the findings suggest. But some of the exercise-based interventions also seemed to be effective when compared with existing treatments.
Yoga may potentially lead to an increase in total sleep time of nearly two hours and may improve sleep efficiency by nearly 15%. It may also reduce the amount of time spent awake after falling asleep by nearly an hour and shorten sleep latency by around half an hour.
Walking or jogging may result in a large reduction in insomnia severity of nearly 10 points, while Tai Chi may reduce poor sleep-quality scores by more than four points, increase total sleep time by more than 50 minutes, and reduce time spent awake after falling asleep by over half an hour. It may also shorten sleep latency by around 25 minutes. Further in-depth analyses revealed that Tai Chi performed significantly better on all subjectively and objectively assessed outcomes than existing treatments for up to two years.
There are potentially plausible biological explanations for the findings, said the researchers. With its focus on body awareness, controlled breathing, and attentional training, yoga may alter brain activity, thereby alleviating anxiety and depressive symptoms that often interfere with a good night’s sleep. Tai Chi emphasizes breath control and physical relaxation and has been shown to decrease sympathetic nervous system activity, dampening down hyperarousal. Its combination of meditative movement and mindfulness may promote emotional regulation, deactivate mental chatter, and reduce anxiety. It may also help curb the production of inflammatory chemicals over longer periods. Walking or jogging may improve sleep by increasing energy expenditure, curbing cortisol production, improving emotional regulation, boosting secretion of the sleep hormone melatonin, and enhancing the amount of deep sleep.
The researchers acknowledged that 15 of the included trials contained design and methodological flaws. And there were no standardized, quantifiable metrics for the frequency or intensity of exercise interventions, while the sample sizes of some of the studies were small. Nevertheless, they concluded, “The findings of this study further underscore the therapeutic potential of exercise interventions in the treatment of insomnia, suggesting that their role may extend beyond adjunctive support to serve as viable primary treatment options…Given the advantages of exercise modalities such as yoga, Tai Chi, and walking or jogging—including low cost, minimal side effects, and high accessibility—these interventions are well suited for integration into primary care and community health programs.”
Juicy peaches and tender olive oil-based vanilla cake make the perfect summertime sweet treat. Feel free to get as artful as you’d like with the peach arrangement, but there’s no need to peel them.
Ingredients
For the peaches:
4 medium peaches (more if needed)
1/2 lemon
1/4 cup brown sugar
For the batter:
3/4 cup extra-virgin olive oil, plus more for the pan
1-1/2 cups cake flour
1/2 cup white or golden whole wheat flour
2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon fine sea salt
3 large eggs
1 cup sugar
3/4 cup Greek yogurt
3/4 cup ricotta cheese
2 teaspoons vanilla
For serving:
Vanilla ice cream or fresh whipped cream (optional)
Directions
Step 1
Halve the peaches and slice each half into thin wedges. Place in a large bowl and squeeze on the juice from the lemon half, then toss with the brown sugar.
Step 2
Preheat your oven to 350°F. Lightly brush the bottom and sides of a 9″ springform pan with olive oil, line with parchment paper, and lightly brush the parchment with olive oil. Starting from the outer rim, arrange the peaches in concentric circles on the bottom of the pan; set aside.
Step 3
In a medium bowl, whisk together the flours, baking powder, baking soda, and salt; set aside.
Step 4
Beat the eggs and sugar until thick and light yellow in color (if you have a stand mixer, use the paddle attachment for all the mixing). Slowly add the 3/4 cup olive oil, yogurt, ricotta, and vanilla. On the lowest speed, add the flour mixture and beat only until incorporated, scraping down the bowl as needed.
Step 5
Carefully pour the batter over the peaches and use an offset spatula to smooth the top. Bake for about 60 minutes, until the cake is golden and firm to the touch and the blade of a sharp knife inserted in the center comes out clean (start testing after about 45 minutes). Let cool on a rack for 15 minutes, then carefully run an offset spatula around the pan ring, then take off the ring. Place a 10″ or 12″ serving dish over the cake and invert it. Lift off the pan bottom and gently peel away the parchment. Serve warm or at room temperature with ice cream or cold with whipped cream if desired.
Yields 10 servings
For Your Best Health
The MIND Diet for Brain Health: More Benefits of Olive Oil
According to a new study from researchers at the Columbia University Mailman School of Public Health and The Robert Butler Columbia Aging Center, a very specific brain-boosting diet has been linked to reduced dementia risk and a slower pace of aging. The study, “Diet, Pace of Biological Aging, and Risk of Dementia in the Framingham Heart Study,” published in the Annals of Neurology, also explains how the diet helps slow down the processes of biological aging.
“Much attention to nutrition in dementia research focuses on the way specific nutrients affect the brain,” said Daniel Belsky, PhD, associate professor of epidemiology and a senior author of the study. “We tested the hypothesis that healthy diet protects against dementia by slowing down the body’s overall pace of biological aging.”
The researchers used data from the second generation of the Framingham Heart Study, the Offspring Cohort. Participants were 60 years of age or older and free of dementia and had available dietary, epigenetic, and follow-up data. Follow-up was done at nine examinations, approximately every 4 to 7 years, which included a physical exam, lifestyle-related questionnaires, blood sampling, and, starting in 1991, neurocognitive testing. Of 1,644 participants included in the analyses, 140 developed dementia.
To measure the pace of aging, the researchers used an epigenetic clock called DunedinPACE developed by Dr. Belsky and colleagues at Duke University and the University of Otago in Dunedin, New Zealand. The clock measures how fast a person’s body is deteriorating as they grow older, “like a speedometer for the biological processes of aging,” explained Dr. Belsky.
“We have some strong evidence that a healthy diet can protect against dementia,” said Yian Gu, PhD, associate professor of neurological sciences at Columbia University Irving Medical Center and the other senior author of the study, “but the mechanism of this protection is not well understood.” Past research linked both diet and dementia risk to an accelerated pace of biological aging. “Testing the hypothesis that multi-system biological aging is a mechanism of underlying diet-dementia associations was the logical next step,” explained Dr. Belsky.
The research determined that higher adherence to the MIND diet slowed the pace of aging as measured by DunedinPACE and reduced risks for dementia and mortality. Furthermore, slower DunedinPACE accounted for 27% of the diet-dementia association and 57% of the diet-mortality association.
“Our findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk, and therefore, monitoring pace of aging may inform dementia prevention,” said first author Aline Thomas, PhD, of the Columbia Department of Neurology and Taub Institute for Research on Alzheimer’s Disease and the Aging Brain. “However, a portion of the diet-dementia association remains unexplained, therefore we believe that continued investigation of brain-specific mechanisms in well-designed mediation studies is warranted.”
“We suggest that additional observational studies be conducted to investigate direct associations of nutrients with brain aging, and if our observations are also confirmed in more diverse populations, monitoring biological aging may indeed inform dementia prevention,” noted Dr. Belsky.
Exactly What Is the MIND Diet?
MIND is a hybrid of the Mediterranean and DASH diets, tailored to reflect key findings from nutrition and dementia research. It details serving sizes of specific foods to focus on and which to limit, primarily those high in saturated fat, which is known to negatively affect brain health.
Foods and portions to eat every day: 1/2 to 1 cup green leafy vegetables, 1/2 cup other vegetables, 2 tablespoons extra virgin olive oil, and three 1-ounce servings of whole grains.
Foods and portions to eat over the course of each week: 5 ounces nuts, 2-1/2 cups berries, 1-1/2 cups legumes, two 3-to-5-ounce servings of skinless poultry, and 3-to-5 ounces fish.
Foods to limit to these weekly totals: three or fewer 3-to-5-ounce servings of red and processed meats, 1 ounce whole-fat cheese, 1 fried or fast food, and 4 sweet servings. If desired, no more than 1 teaspoon of butter or stick of margarine a day.
