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Vietnamese-Style Cucumber Salad

Posted on by The Olive Oil Hunter

Inspired by the ingredients in a traditional Vietnamese summer roll, this is a zesty salad that’s hearty enough for a meal any time of the year. To make the recipe your own, choose the types of cucumber and chiles you like best.

Ingredients

  • 1 pound cucumbers 
  • 1/2 teaspoon sea salt
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons sugar
  • 2 tablespoons lime juice
  • 2 tablespoons sweet chili sauce such as Mae Ploy (available at Asian markets)
  • 1/4 cup chopped red onion
  • 1 chile, such as jalapeño, serrano, or poblano, depending on heat preference, stemmed and chopped 
  • 1 carrot, peeled and cut into matchsticks
  • 2 scallions, trimmed and sliced on the diagonal into 2-inch pieces
  • 2 Hass avocados, ripe but still firm
  • 1 pound cooked jumbo shrimp 
  • 1/3 cup peanuts
  • 2 tablespoons chopped fresh mint leaves
  • 2 tablespoons chopped fresh cilantro leaves

Directions

Step 1

If using thin English or Persian cucumbers, slice them into 1/4-inch discs; if using thicker cukes, cut them in half lengthwise, then into half-moon shapes about 1/4-inch thick. Place the slices in a large colander set over a large bowl or in the sink and sprinkle with the salt; toss well. Allow the cucumbers to sweat for about 15 minutes, then rinse to remove extra salt and shake well. 

Step 2

In a large glass bowl, mix the olive oil, vinegar, sugar, lime juice, and sweet chili sauce. Add in the cucumbers, red onion, chile, carrots, and scallions, and toss to combine. Cut the avocados into small cubes and halve each shrimp lengthwise from top to tail; fold both into the cucumber salad along with the peanuts and herbs. Allow the mixture to marinate for about 20 minutes, then serve at room temperature.

Yields 4 servings

Celery Leaf Bruschetta

Posted on by The Olive Oil Hunter

One of the many foods unique to Umbria, and nearly impossible to find anywhere else, is “black celery,” grown near the ancient town of Trevi. While not exactly black, its leaves are a much deeper and brighter green than common celery. My adaptation of the dish served at Albergo Ristorante Il Terziere includes similarly hued parsley and has all the freshness of the original.

Ingredients

  • 1 tablespoon pine nuts
  • 1 garlic clove, grated on a microplane
  • 1/8 teaspoon coarse sea salt, plus more to taste
  • 1/4 cup extra virgin olive oil, divided, plus more for drizzling 
  • 2 tablespoons packed fresh flat-leaf parsley leaves
  • 1 1/3 cups packed whole fresh celery leaves 
  • 1 tablespoon freshly grated Parmigiano-Reggiano
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon lemon zest
  • Pinch of pepperoncini (crushed red pepper flakes), or to taste
  • Crusty bread or baguette

Directions

Heat a small frying pan; when hot, dry-toast the pine nuts for about 2 minutes. Let cool slightly, then add to a food processor fitted with a metal blade along with rest of the ingredients, except the bread. Pulse until well combined and smooth. To make the bruschetta, slice the bread on the bias and toast the slices under the oven broiler for 2 minutes or until golden (you can also do this in
a sauté pan or griddle on the stovetop). Arrange the toasts on a serving platter, drizzle each with olive oil, and spread on the pesto.

Serves 4 to 6

How EVOO Combats Heart Disease

Posted on by The Olive Oil Hunter

Part II: The Power of Polyphenols

A large body of evidence shows that daily consumption of EVOO can significantly reduce the risk of cardiovascular disease (CVD). Part I of this two-part series highlighted the contributions of oleic acid (OA). The other bioactive components of EVOO that protect against CVD are its more than 30 polyphenols.

Factors that contribute to CVD include oxidative stress, inflammation, cholesterol, blood-vessel function, and high blood pressure (hypertension). Below, we’ll look closely at the mechanisms by which polyphenols work in the body to modify and improve these factors.

What are polyphenols? Polyphenols are naturally occurring substances in many plants and fungi. Most polyphenols are antioxidants, which means they help neutralize chemical compounds formed in the body that can damage cells. Hydroxytyrosol (HT) has been identified as the polyphenol in EVOO that is essential in the prevention of CVD.

HT combats oxidative stress

Oxidative stress can cause cell mutations and has been identified as an underlying cause of multiple aspects of CVD. Injured tissues release ions—charged particles—that bind to oxygen, creating an excess of unstable molecules. As an antioxidant, HT directly neutralizes these unstable molecules, or reactive oxygen species (ROS). HT has also been shown to inhibit the cell damage produced by ROS and to enhance the antioxidant abilities of cells in the blood vessel walls.

Lowers inflammation

HT can block some of the processes that signal for cells to mount an inflammatory response. In this way, HT reduces the impact of inflammatory substances that are linked to oxidative stress as well as to impaired blood vessel function, a key risk factor for CVD.

Reduces “bad” cholesterol and improves “good”

Polyphenols reduce the amount of small molecules of LDL (“bad” cholesterol), which do the most damage. Polyphenols also help prevent LDL from forming plaques that build up in the arteries,
or atherosclerosis. In a 3-week clinical trial, HDL (“good” cholesterol) functioning improved significantly in healthy patients who consumed high-polyphenol EVOO, compared with low-polyphenol EVOO.

Protects the blood vessel lining and lowers blood pressure

Polyphenols help prevent damage to the endothelium, the inner lining of the blood vessel walls, by increasing the production of nitric oxide (NO), a vasodilator—a substance that relaxes the blood vessels. By enhancing the production of NO, polyphenols can improve endothelial function, protect against arterial stiffness, and lower blood pressure.

References: 1. Lu Y, Zhao J, Xin Q, et al. Food Science and Human Wellness. 2024;13:529-540. 2. Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009;2(5):270-278. doi:10.4161/oxim.2.5.9498 3. Lobo V, Patil A, Phatak A, Chandra N. Pharmacogn Rev. 2010;4(8):118-126. 4. Hernáez Á, Fernández-Castillejo S, Farràs M, et al. Arterioscler Thromb Vasc Biol. 2014;34(9):2115-2119.

Insalata Torre a Cona

Posted on by The Olive Oil Hunter

My Merry Band of Tasters and I enjoyed this vibrant mixed salad at the historic Torre a Cona estate just outside Florence. It’s dressed with a light vinaigrette that enhances the pepperiness and bitterness of the lettuces.

Ingredients

  • One bulb fennel, about 16 ounces
  • 5 ounces radishes, very thinly sliced
  • One 12-ounce head of radicchio, cut into ribbons
  • 6 ounces frisée or curly endive
  • 6 tablespoons extra virgin olive oil
  • 2 tablespoons white wine vinegar
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • Wedge of Parmigiano-Reggiano

Directions

Trim the bottom off the fennel bulb, then use a mandoline (or a thin food processor slicing blade or the slicing side of a box grater) to shave it into thin slices. Mince a few fronds and add them with the fennel to a large salad bowl along with the radishes, radicchio, and frisée. In a small bowl, whisk together the olive oil, vinegar, salt, and pepper. Pour the vinaigrette over the salad and toss well with tongs. Run a cheese plane across the surface of the Parmigiano-Reggiano to create wide shavings and scatter them on top of the salad.

Serves 6 to 8