Few dishes symbolize the south of France like salade Niçoise. Although you may not think you like anchovies or capers, they do add to the layers of flavor without being obvious, so try them. You can also build on the basic ingredients to personalize the salad—sliced radishes, red onion, pimentos, and artichoke hearts are just a few of the popular additions. Need a picnic option? Turn this into the classic sandwich of Nice, the pan bagnat, by simply packing all the ingredients into a tranche of a baguette or a crusty whole wheat roll.
Ingredients
For the vinaigrette:
1 tablespoons honey
2 tablespoons balsamic vinegar of Modena
1/2 tablespoon Dijon mustard
1/4 teaspoon fine sea salt
1/4 teaspoon finely ground black pepper
1 medium garlic clove, minced
6 tablespoons extra virgin olive oil
For the salad:
1 tablespoon fine salt
1 pound red potatoes
1 pound haricots verts or string beans, trimmed
4 cups greens, any varieties
12 ounces freshly grilled tuna or 2 large cans tuna, drained
2 cups cherry tomatoes, halved
4 hard-boiled eggs, halved
1 cup Niçoise or other small black olives, pitted
8 anchovy fillets, drained
2 tablespoons capers, drained
Fleur de sel or grey coarse sea salt, to taste
Freshly ground black pepper, to taste
Directions
Step 1
Make the vinaigrette: in a medium mixing bowl, whisk together the honey, balsamic, mustard, salt, pepper, and garlic. Add the oil and whisk continuously until the dressing is emulsified. Set aside.
Step 2
Bring a large pot of water to a boil and add the fine salt. Add the potatoes and boil for 15 minutes, then add the beans and boil everything for another 3 minutes. Strain the vegetables and wait until cool enough to handle. If the potatoes are small, cut them in half; if large, into quarters.
Step 3
To assemble the salad, choose either one large platter or individual plates. Start with the lettuce, then arrange, in sections, the potatoes, green beans, tuna, tomatoes, eggs, olives, and anchovies, plus any other veggies you choose to add. Sprinkle on the capers and dress everything with the vinaigrette. Finish with the fleur de sel or coarse grey salt and pepper.
Taste of Summer Salad Recipe, Spotlight on Burrata, How to Rinse Lettuce and Break the Chronic Stress-Comfort Food Link, Get Moving for Better Quality of Life
When the temp nears 90, the last thing I want to do is to cook, yet at the same time I want to savor a delicious meal. This salad checks off all the boxes. If you haven’t yet tried burrata, this is a wonderful introduction. I’m also sharing findings from two new studies, one on the link between stress and weight gain and the other on yet more benefits of exercise, a known stress-buster.
The perfect summer salad has seasonal ingredients that can be enjoyed whole, or as is, no cooking required. I love a blend of sweet and savory ingredients, like juicy peaches and slightly bitter greens. This dish takes just a few minutes to put together but offers exquisite flavors and textures in every bite. Get creative if the exact ingredients aren’t available at your famers’ market—nectarines, cantaloupe, or honeydew chunks are excellent swaps for the peaches, and walnuts or pine nuts can sit in for the pistachios.
Ingredients
4 cups mixed lettuces
8 ounces whole burrata or four 2-ounce minis
4 ripe peaches
4 ounces shelled pistachios
Extra virgin olive oil, to taste
Balsamic vinegar of Modena, to taste
Freshly ground black pepper, to taste
Directions
Arrange equal amounts of the lettuce on four dishes. If using a whole burrata, cut it into four equal slices or wedges and arrange on top of the greens; if using minis, center a whole one on the greens. Slice the peaches (leave the skins on) and fan out the sections. Top with the pistachios and liberally drizzle with olive oil. Sprinkle on a few drops of the balsamic and some black pepper.
Yields 4 servings
Healthy Ingredient Spotlight
Bravo, Burrata
When burrata first hit our shores—its Italian origins can be traced back to Puglia—it was a taste sensation most easily found at restaurants. Now that its popularity has grown, it’s readily available in grocery stores, often from the same fine cheese companies that produce mozzarella.
Burrata looks very much like mozzarella, but the ball-shaped pouch is filled with a luscious, runny mix of cream and cheese. It can weigh anywhere from 8 ounces to 2 pounds. Mini burratas are typically 2 ounces apiece, and are handy for creating individual plates and for snacking—add a drizzle of fresh-pressed olive oil and a few drops of balsamic vinegar from Modena.
Quick Kitchen Nugget
Rinsing Lettuce
Rather than spraying lettuce leaves with water from the faucet, try giving them a bath in a large bowl of cool water. Swirl the leaves in the water and then wait 10 minutes for gravity to draw all the dirt to the bottom of the bowl. Then lift out the leaves without agitating the water and pat them dry. If you want to finish with a lettuce spinner, don’t overfill the basket, or it won’t work well.
For Your Best Health
Break the Chronic Stress-Comfort Food Link
When you’re stressed, a high-calorie treat may seem like the soothing go-to. But according to scientists from the Garvan Institute of Medical Research in Sydney, Australia, stress combined with comfort food creates changes in the brain that drive more eating, boost cravings for sweets in particular, and lead to excess weight gain. That’s a lot of downside!
“Our findings reveal stress can override a natural brain response that diminishes the pleasure gained from eating—meaning the brain is continuously rewarded to eat,” says Herbert Herzog, PhD, a professor and visiting scientist at the Garvan Institute and senior author of the study “Critical role of lateral habenula circuits in the control of stress-induced palatable food consumption” published in the journal Neuron.
To understand what drives eating habits, the team used a mouse model to investigate how different areas in the brain respond to chronic stress under various diets. “We discovered that an area known as the lateral habenula, which is normally involved in switching off the brain’s reward response, was active in mice on a short-term, high-fat diet to protect the animal from overeating. However, when mice were chronically stressed, this part of the brain remained silent, allowing the reward signals to stay active and encourage feeding for pleasure, no longer responding to satiety regulatory signals,” explains first author Kenny Chi Kin Ip, PhD. “We found that stressed mice on a high-fat diet gained twice as much weight as mice on the same diet that were not stressed.”
The researchers discovered that at the center of the weight gain was the molecule NPY, which the brain produces naturally in response to stress. When the researchers blocked NPY from activating brain cells in the lateral habenula in the stressed mice on a high-fat diet, the mice consumed less comfort food, resulting in less weight gain.
The researchers next performed a sucralose preference test, allowing mice to choose to drink either water or water that had been artificially sweetened. “Stressed mice on a high-fat diet consumed three times more sucralose than mice that were on a high-fat diet alone, suggesting that stress not only activates more reward when eating, but specifically drives a craving for sweet, palatable food,” says Dr. Herzog. “Crucially, we did not see this preference for sweetened water in stressed mice that were on a regular diet.”
“In stressful situations it’s easy to use a lot of energy, and the feeling of reward can calm you down—this is when a boost of energy through food is useful. But when experienced over long periods of time, stress appears to change the equation, driving eating that is bad for the body long term,” says Dr. Herzog. “This research emphasizes just how much stress can compromise a healthy energy metabolism. It’s a reminder to avoid a stressful lifestyle, and crucially if you are dealing with long-term stress, try to eat a healthy diet and lock away the junk food.”
Fitness Flash
Get Moving for Better Quality of Life
We know that moderate intensity physical activity that raises your heart rate is known to reduce the risk of a number of diseases, including heart disease, stroke, diabetes, and cancer. But it has the potential to do even more.
As part of a University of Cambridge (UK) study on exercise habits among 1,433 participants aged 60 and above, the team of scientists looked at the link between exercise and health-related quality of life—a measure of health and well-being that includes pain level, the ability to care for oneself, and anxiety/mood level. Lower quality of life scores are linked with an increased risk of hospitalization, worse outcomes following hospitalization, and early death.
Study participants were given a score between 0 (worst quality of life) and 1 (best) based on their responses to a questionnaire and then followed by the researchers so that they could look for changes in behaviors and quality of life. On average, six years after their first assessment, both men and women were doing about 24 minutes less moderate-to-vigorous physical activity per day. At the same time, the total sedentary time increased by an average of around 33 minutes a day for men and around 38 minutes a day for women.
For every minute a day less of moderate-to-vigorous physical activity measured, quality of life scores dropped by 0.03. This means that an individual who spent 15 minutes less a day engaged in such activity would have seen their score drop by 0.45. Increases in sedentary behaviors were also associated with poorer quality of life—a drop in the score of 0.012 for every one minute a day increase in total sedentary time six years after the first measurement. This means that an individual who spent 15 minutes a day more sitting down would have seen their score drop by 0.18 over the six years.
People who did more moderate-to-vigorous physical activity and spent less time sedentary at their first assessment had a higher quality of life later on. An hour a day spent more active was associated with a 0.02 higher quality of life score. To put the results into context, just a 0.1 point improvement in quality of life scores was linked to a 6.9% reduction in early death and a 4.2% reduction in risk of hospitalization.
“Keeping yourself active and limiting—and where you can, breaking up—the amount of time you spend sitting down is really important whatever stage of life you’re at,” says Dr. Dharani Yerrakalva of the University’s Department of Public Health and Primary Care. “This seems to be particularly important in later life, when it can lead to potentially significant improvements to your quality of life and your physical and mental well-being.”
Because the team measured physical activity and sedentary behavior at different points of time, they say they can be reasonably confident that they have shown a causal link—that is, that quality of life improves because people remain more physically active, for example. As Dr. Yerrakalva explains, “There are several ways in which improvements in our physical behaviors might help maintain a better quality of life. For example, more physical activity reduces pain in common conditions such as osteoarthritis, and we know that being more physically active improves muscle strength, which allows older adults to continue to care for themselves. Similarly, depression and anxiety are linked to quality of life, and can be improved by being more active and less sedentary.”
Remember that staying active can be a lot more than just going to the gym—dancing, gardening, hiking, and bike riding all fit the bill and are fun. Also, universal guidelines are to do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity a week. Older adults are also encouraged to break up prolonged periods of being sedentary with light activity, or at least with standing, when physically possible.
The research paper “Associations between change in physical activity and sedentary time and health-related quality of life in older English adults: the EPIC-Norfolk cohort study” was published in Health and Quality of Life Outcomes.
The perfect summer salad has seasonal ingredients that can be enjoyed whole, or as is, no cooking required. I love a blend of sweet and savory ingredients, like juicy peaches and slightly bitter greens. This dish takes just a few minutes to put together but offers exquisite flavors and textures in every bite. Get creative if the exact ingredients aren’t available at your famers’ market—nectarines, cantaloupe, or honeydew chunks are excellent swaps for the peaches, and walnuts or pine nuts can sit in for the pistachios.
Ingredients
4 cups mixed lettuces
8 ounces whole burrata or four 2-ounce minis
4 ripe peaches
4 ounces shelled pistachios
Extra virgin olive oil, to taste
Balsamic vinegar of Modena, to taste
Freshly ground black pepper, to taste
Directions
Arrange equal amounts of the lettuce on four dishes. If using a whole burrata, cut it into four equal slices or wedges and arrange on top of the greens; if using minis, center a whole one on the greens. Slice the peaches (leave the skins on) and fan out the sections. Top with the pistachios and liberally drizzle with olive oil. Sprinkle on a few drops of the balsamic and some black pepper.
Herb-Crusted Grilled Salmon Recipe, Spotlight on Salmon, Food Processors, Embracing Down Time, and Going the Distance with Exercise
With herb gardens in maximum bloom, now is the perfect time for one of my favorite grilled fish recipes—tons of flavor with a quick prep. How to use the time not spent in the kitchen? You might consider testing out the findings of two fascinating studies. One showed that making a point of spending idle time—doing nothing—is a great way to get creative juices flowing, while the other suggests devoting some time to daily physical exercise to keep your brain sharp.
In a hurry for dinner? This fresh herb crust takes just a few minutes to make and there’s no marinating time required. I like to use salmon filet rather than steaks because they’re almost bone free, but select the freshest cut available at the store.
Ingredients
3 tablespoons extra virgin olive oil, plus more for the grill rack
1-1/2- to 2-pound salmon filet
2 cups loosely packed fresh mixed herbs including parsley, dill, and basil
4 garlic cloves, peeled
2 tablespoons fresh lemon juice
1/2 teaspoon each coarse sea salt and freshly ground black pepper
Directions
Step 1
Check the salmon for any hidden bones and pull them out with a pair of kitchen tweezers. Place the filet skin side down on an oiled grill rack. Set up your grill for direct heat.
Step 2
Place the herbs and garlic in a food processor and run until finely chopped. Add the lemon juice and pulse briefly. With the machine running, drizzle in the olive oil and process until you get a paste.
Step 3
Use a spatula or your fingers to spread the herb mixture over the salmon. Grill until the flesh is firm and opaque, between 5 and 10 minutes depending on thickness; it should reach 145°F on an instant read thermometer.
Yields 4-6 servings
Healthy Ingredient Spotlight
The Benefits of Salmon
When it comes to the healthiest fish varieties, salmon is at the top of every list, thanks to its healthy omega-3 fatty acids; vitamins B3, B5, B6, B12, D, and E; and the minerals selenium and potassium—all contribute in different ways to boosting heart and brain health and combatting inflammation and cognitive decline. According to experts at the Cleveland Clinic, when possible, it’s better to eat wild salmon for a number of reasons—environmental concerns, lower risk of contamination, and higher omega-3 fatty acid content, to name three. Both wild and farmed salmon have low levels of mercury, PCBs, and other contaminants.
Because of depletion, only farm-raised Atlantic salmon is sold in US seafood markets—commercial fishing is prohibited. Farm-raised salmon from Norway is often an excellent choice because it’s raised in its natural habitat. If you buy farm-raised salmon, look for responsibly sourced fish certified by a third-party organization like the Aquaculture Stewardship Council. Numerous species of Pacific salmon are available wild, such as chinook, sockeye, and coho. You might be surprised to know that Costco sells wild-caught salmon at reasonable prices.
Quick Kitchen Nugget
Let Your Food Processor Do Its Job
If you have a food processor, there’s no need to pre-chop small ingredients like herbs, garlic cloves, and ginger chunks by hand when they’re part of a recipe that’s made in the processor. Just give herbs a quick rinse and a pat dry with a paper towel and peel garlic and ginger before tossing them into the work bowl, then let the machine chop them before adding in your other ingredients. Larger and/or harder foods, like onions, can be quartered first to get more even mincing in the machine.
For Your Best Health
Embrace Down Time
Ever wonder what jump-starts creativity? For some people, it’s doing nothing at all. According to a University of Arizona study, creative people are more likely to make the most of their down time during a typical day by exploring their mind—this so-called idle time is especially fruitful because, often, one idea leads to another.
History is filled with anecdotes of famous scientists, artists, and philosophers who enjoyed being alone with their thoughts, and those people often generated some of their best ideas during idle time, says Jessica Andrews-Hanna, PhD, an associate professor in the school’s Department of Psychology and senior author of the paper. “In today’s busy and digitally connected society, time to be alone with one’s thoughts without distraction may be becoming a rare commodity,” she adds.
Dr. Andrews-Hanna and her colleagues set out to research how thoughts naturally arise and unfold over time in unprompted contexts. They divided their study into two parts. First, they asked each of 81 participants to sit alone in a room for 10 minutes without any access to digital devices and, without any prompts, asked them to voice their thoughts aloud in real time. The recorded files were then transcribed and analyzed.
The researchers assessed the participants’ creativity through a divergent thinking test, a lab-based verbal test that measures a person’s ability to think outside the box. Participants who performed well had thoughts that flowed freely and were associated with one another, often indicated by phrases such as this reminds me of or speaking of which. “While many participants had a tendency to jump between seemingly unrelated thoughts, creative individuals showed signs of thinking more associatively,” says Quentin Raffaeli, lead study author.
They also found that creative people were more engaged in their thoughts when they were left alone without distractions like a cell phone. “Creative people rated themselves as being less bored, even over those 10 minutes. They also spoke more words overall, which indicated that their thoughts were more likely to move freely,” Dr. Andrews-Hanna says.
The second part of the study was in the context of a much larger span of time, the COVID-19 pandemic, when many people were alone with their thoughts more often. Over 2,600 adults answered questions through a smartphone app called Mind Window, developed by Dr. Andrews-Hanna and her graduate student Eric Andrews. Participants who self-identified as being creative reported being less bored during the pandemic. “As we become more overworked, overscheduled, and addicted to our digital devices, I think we need to do a better job in our homes, our workplaces, and our schools to cultivate time to simply relax with our thoughts,” Dr. Andrews-Hanna says.
The researchers are continuing their work using the Mind Window app. They encourage people to download and use it to help scientists understand how people across the world think in their everyday lives. “Understanding why different people think the way they do may lead to promising interventions to improve health and well-being,” Dr. Andrews-Hanna says.
Fitness Flash
Exercise: Going the Distance
A study done at Florida Atlantic University (FAU) and CINVESTAV in Mexico City, Mexico, provides novel insight into the benefits of exercise, which should motivate us to keep moving throughout our lifetime, especially during middle age. Building on the knowledge that long-term exercise profoundly benefits the aging brain, the researchers wanted to better understand how it helps prevent the decline in memory function related to aging.
Among the first structures of the brain affected by aging are the hippocampus and adjacent cortices, areas essential for learning and memory. Deficits in cognitive ability are associated with reduced hippocampal volume and degradation of synaptic connectivity between the hippocampus and the perirhinal-entorhinal cortex. Increasing evidence indicates that exercise benefits brain function: physical activity can delay or prevent these structural and functional reductions in older adults.
For the study, researchers analyzed the effects of long-term running on a network of new hippocampal neurons generated in young adult mice, at middle age. Using special tracing technology, they were able to show that running throughout mouse middle age kept those adult-born neurons wired.
“Long-term exercise profoundly benefits the aging brain and may prevent aging-related memory function decline by increasing the survival and modifying the network of the adult-born neurons born during early adulthood, and thereby facilitating their participation in cognitive processes,” said Henriette van Praag, PhD, corresponding author, an associate professor of biomedical science in FAU’s Schmidt College of Medicine and a member of the FAU Stiles-Nicholson Brain Institute.
“Long-term running may enhance pattern separation ability, our ability to distinguish between highly similar events and stimuli, a behavior closely linked to adult neurogenesis, which is among the first to display deficits indicative of age-related memory decline,” said Carmen Vivar, PhD, corresponding author, Department of Physiology, Biophysics and Neuroscience, Centro de Investigacion y de Estudios Avanzados del IPN in Mexico. “Our study provides insight as to how chronic exercise, beginning in young adulthood and continuing throughout middle age, helps maintain memory function during aging, emphasizing the relevance of including exercise in our daily lives.”
