Meet the Chilean version of steak and eggs, a popular breakfast option throughout the country. The dish can be made on the stovetop or grill using a grill plate, a cast iron skillet, or a plancha—a very handy flat Spanish griddle you can use right on your grill without the risk of food falling through a grill basket or the grill grates—plus, its smooth surface distributes heat evenly. For a more substantial meal, serve the lomo with oven-roasted potatoes.
Ingredients
Two 6-ounce filet mignons or strip steaks, each about 1 inch thick
Extra virgin olive oil
Coarse salt (kosher or sea)
Freshly ground black pepper
One large red or white onion, peeled, halved lengthwise, and thinly sliced
2 large eggs
2 tablespoons chopped fresh cilantro, flat-leaf parsley, or chives
Directions
Step 1
Brush the steaks on both sides with olive oil, then season with salt and pepper. Set aside.
Step 2
Toss the onions with olive oil and season with salt and pepper. In a cast iron skillet, sauté the onions over medium heat until soft and lightly colored. Remove from the skillet and keep warm. Over medium-high heat, sear the steaks for 3 to 4 minutes per side; cook until done to your liking. Keep warm. Wipe out the skillet with a paper towel. Add a tablespoon of olive oil to the skillet and fry the eggs until done to your liking. (I prefer runny yolks. They mingle with the olive oil and make an unctuous sauce.)
Step 3
To serve, arrange the steaks on a bed of onions. Top each steak with a fried egg, drizzle with olive oil, and sprinkle with the fresh herbs.
This South American take on bruschetta gets its inspiration from marraqueta, the crusty bread wildly popular in Chile (often called pan francés), and the country’s penchant for white sauces.
Ingredients
1 small onion, peeled and quartered
4 garlic cloves, peeled, one halved
4 tablespoons extra virgin olive oil, plus more for drizzling
1/2 teaspoon freshly ground black pepper, or to taste
2 tablespoons half-and-half or light cream
1 tablespoon chopped flat-leaf parsley
4 slices of crusty bread, 1/2 inch thick
Directions
Step 1
Place the onions and 3 1/2 of the garlic cloves in a food processor and pulse until finely chopped (reserve the remaining garlic half). Heat a sauté pan and, when warm, add 2 tablespoons of olive oil and the onion-garlic mixture. Cook until the vegetables start to brown, 3 to 5 minutes. Add the mushrooms and sauté until browned and the moisture has evaporated, about 10 minutes. Deglaze the pan with the vinegar and stir until it evaporates; add the salt and pepper and stir again. Off the heat, stir in the half-and-half and top with the parsley; set aside.
Step 2
Set your oven to broil (lowest setting if it’s calibrated). Place the bread on a rimmed sheet pan and brush both sides with the remaining 2 tablespoons of olive oil. Toast the bread under the broiler for about 2 minutes, watching closely so it doesn’t burn; flip and toast the other side. (This can also be done on the grill if cooking outdoors.)
Step 3
Transfer the bread to a platter and rub the tops with the garlic half. Top each slice with equal amounts of the mushrooms and a drizzle of olive oil.
No-Muss, No-Fuss Chocolate Donut Recipe, Spotlight on Cocoa Powder, The Kitchen Essential Donut Pan, Benefits of Spectating Sports, and the Best Time to Burn Fat
One of the aspects of the Mediterranean diet I love the most is that it’s very forgiving. Stick with the healthful basics most of the time, and you can indulge every now and then, guilt free. Donuts are a weak spot for many of us, but commercial ones are loaded with additives, and even freshly made ones can taste greasy if they’ve soaked up too much oil. These baked donuts are not only delicious, but also simple to make, no artificial ingredients added.
Another thing I love about the Mediterranean diet is that it’s a lifestyle that embraces social activities, which are important for your mental and overall health. A new study found that being part of the convivial atmosphere at sporting events is a great social activity for boosting well-being. Finally, if one of the reasons you exercise is to burn fat, you’ll be interested in experimental research that found morning exercise might do it more efficiently than working out at other times of the day.
Forget deep frying and waiting for a yeasted dough to rise—these chocolate treats are ready in just a few minutes. Enjoy as is, with a dusting of confectioner’s sugar, or with this simple yet rich chocolate glaze.
Ingredients
1 1/2 cups all-purpose flour
6 tablespoons unsweetened cocoa
1 teaspoon instant espresso powder
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon fine sea salt
2 large eggs
1 1/4 cups sugar
6 tablespoons Greek yogurt
3 tablespoons extra virgin olive oil
1/2 cup milk
1 1/2 teaspoon vanilla extract
Optional glaze:
6 ounces semi-sweet chocolate
2 tablespoons olive oil
Directions
Step 1
Preheat your oven to 350°F. Lightly coat two 6-cavity donut pans with olive oil. In a large bowl, whisk together the flour, cocoa, espresso powder, baking powder, baking soda, and salt.
Step 2
In a separate bowl, whisk the eggs until frothy, then add the sugar and whisk until incorporated. Whisk in the yogurt, olive oil, milk, and vanilla. Fold in the dry ingredients.
Step 3
Use a large spoon or a pastry bag fitted with a large plain tip to fill the donut pans. Bake for 10 minutes or until springy to the touch. Allow to cool in the pans, and then glaze if desired.
Step 4
For the glaze, place 5 ounces of the chocolate in a small, microwave-safe glass bowl and melt at 50 percent power for 3 minutes; repeat if needed until the chocolate is almost fully melted. Add the last ounce of chocolate and let sit on the counter for 2 minutes to cool down; then stir until smooth. Stir in the olive oil until fully blended. Dip the top of each donut into the chocolate and then place on a cookie sheet to firm up.
Yields 12 donuts
Healthy Ingredient Spotlight
Cocoa Powder
Unsweetened cocoa powder is a food lover’s dream: intense chocolate taste—cocoa gives baked goods deeper flavor than chocolate itself—with few calories. Also, ounce for ounce, natural cocoa is the food with the highest flavanol content.
The cocoa process starts with roasted cocoa bean particles, or nibs. The nibs are turned into chocolate liquor. That liquor is pressed to remove much of the cocoa butter and then ground into powder. This is where most of chocolate’s flavor comes from and explains why white chocolate, made of cocoa butter and sugar, is rather bland.
Cocoa powder is available in two main forms: natural, with a deeper taste yet lighter color, and Dutch-processed, with a milder taste and darker color (an alkaline ingredient is added to counter natural cocoa’s acidity). It’s often possible to use the two forms interchangeably with only slight differences in taste in the finished dish. However, to account for the acidity of natural cocoa when baking with it, baking soda (with or without baking powder) is typically called for as a leavening agent. If you don’t see it listed in the ingredients in a recipe, add 1/8 teaspoon of baking soda for every 3 tablespoons of natural cocoa powder. Tip: Always sift cocoa into a recipe’s other dry ingredients to get rid of any lumps.
Quick Kitchen Nugget
Kitchen Essential: The Donut Pan
Nonstick donut pans produce perfect rounds. Inexpensive and easy to clean, a set of two pans will let you cook up a dozen in no time. Find them at housewares stores like Williams-Sonoma or online at Amazon.
For Your Best Health
“Take me out to the ball game…”
We know about the health benefits of participating in sports, but there’s value in being a spectator, too, according to research done at the Anglia Ruskin University School of Psychology and Sport Science in the UK and published in the journal Frontiers in Public Health. Researchers found that attending live sporting events results in higher scores of two important measurements of well-being—life satisfaction and a sense of “life being worthwhile”—as well as lower levels of loneliness. (We already know from separate studies that having a high life satisfaction score is linked to better physical health and successful aging.)
Lead author and head of the school Helen Keyes, PhD, said, “Previous research has focused on specific sports or small population samples, such as college students in the United States. Ours is the first study to look at the benefits of attending any sporting event across an adult population…[F]urther research needs to be carried out to see if these benefits are more pronounced for elite level sport or are more closely linked to supporting a specific team. However, we do know that watching live sport of all types provides many opportunities for social interaction and this helps to forge group identity and belonging, which in turn mitigates loneliness and boosts levels of well-being.”
Fitness Flash
A Better Time for Fat Burning?
If one of your exercise goals is to burn off fat, a lab study done at Karolinska Institutet in Sweden and the University of Copenhagen in Denmark and published in the journal PNAS (Proceedings of the National Academy of Sciences), might lead you to try morning workouts to see if this helps get the results you want.
Physical activity at different times of the day can affect the body in different ways, since the biological processes depend on the circadian rhythms of cells. To ascertain how the time of day at which exercise is done affects the burning of fat, the researchers studied the adipose tissue (fat) of mice after a session of high-intensity exercise performed at two points of their daily cycle, an early active phase and an early rest phase (corresponding to a late morning and late evening session, respectively, in people). The researchers studied various markers for fat metabolism and analyzed which genes were active in adipose tissue after exercise.
They found that physical activity at an early active phase increased the expression of genes involved in the breakdown of adipose tissue, thermogenesis (heat production), and mitochondria in the adipose tissue, indicating a higher metabolic rate. These effects were observed only in mice that exercised in the early active phase and were independent of food intake.
“Our results suggest that late morning exercise could be more effective than late evening exercise in terms of boosting the metabolism and the burning of fat, and if this is the case, they could prove of value to people who are overweight,” said Professor Juleen R. Zierath, PhD, of the Department of Molecular Medicine and Surgery and the Department of Physiology and Pharmacology at Karolinska Institutet.
Mice and humans share many basic physiological functions, and mice are a well-established model for human physiology and metabolism. However, there are also important differences, such as the fact that mice are nocturnal. “The right timing seems to be important to the body’s energy balance and to improving the health benefits of exercise, but more studies are needed to draw any reliable conclusions about the relevance of our findings to humans,” said Dr. Zierath.
Forget deep frying and waiting for a yeasted dough to rise—these chocolate treats are ready in just a few minutes. Enjoy as is, with a dusting of confectioner’s sugar, or with this simple yet rich chocolate glaze.
Ingredients
1 1/2 cups all-purpose flour
6 tablespoons unsweetened cocoa
1 teaspoon instant espresso powder
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon fine sea salt
2 large eggs
1 1/4 cups sugar
6 tablespoons Greek yogurt
3 tablespoons extra virgin olive oil
1/2 cup milk
1 1/2 teaspoon vanilla extract
Optional glaze:
6 ounces semi-sweet chocolate
2 tablespoons olive oil
Directions
Step 1
Preheat your oven to 350°F. Lightly coat two 6-cavity donut pans with olive oil. In a large bowl, whisk together the flour, cocoa, espresso powder, baking powder, baking soda, and salt.
Step 2
In a separate bowl, whisk the eggs until frothy, then add the sugar and whisk until incorporated. Whisk in the yogurt, olive oil, milk, and vanilla. Fold in the dry ingredients.
Step 3
Use a large spoon or a pastry bag fitted with a large plain tip to fill the donut pans. Bake for 10 minutes or until springy to the touch. Allow to cool in the pans, and then glaze if desired.
Step 4
For the glaze, place 5 ounces of the chocolate in a small, microwave-safe glass bowl and melt at 50 percent power for 3 minutes; repeat if needed until the chocolate is almost fully melted. Add the last ounce of chocolate and let sit on the counter for 2 minutes to cool down; then stir until smooth. Stir in the olive oil until fully blended. Dip the top of each donut into the chocolate and then place on a cookie sheet to firm up.
