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Olive Oil Hunter News #203

Posted on by The Olive Oil Hunter

Pistachio Cake with White Chocolate Cream Recipe, Spotlight on Pistachios, Grinding Nuts, Protecting the Brain, and New Stroke Prevention Guidelines

Looking for a sweet change from that box of chocolates for Valentine’s Day? My cake combines tender pistachio chiffon layers and a rich but not overly sweet cream filling. It’s a showstopper to cap off any celebration. While most of the attention around February 14 is on the heart, I’m sharing important advice for nurturing your brain to stave off two health threats—dementia and stroke.

Pistachio Cake with White Chocolate Cream

  • Pistachio cake with white chocolate cream Pistachio Cake with White Chocolate Cream

    Pistachio and white chocolate are two luscious ingredients whose unique tastes enhance each other. This cake is not only delicious but can also be up made up to two days in advance. For the white chocolate, choose a brand that’s 35% cacao and in bar or disc form, not chips, which won’t melt smoothly.

    Ingredients

    For the cake:

    • 4 large eggs 
    • 1 cup cake flour 
    • 1/2 cup ground unsalted pistachios (see Healthy Ingredient Spotlight and Quick Kitchen Nugget in weekly newsletter)
    • 1/2 teaspoon baking powder 
    • 1 cup sugar, divided use 
    • 1/2 cup extra virgin olive oil 
    • 1 teaspoon vanilla
    • 1/3 cup room-temperature water 
    • 1/4 teaspoon fine sea salt
    • 1/2 teaspoon cream of tartar 

    For the filling and garnish:

    • 4-1/2 ounces white chocolate
    • 1-1/2 cups heavy cream, divided use
    • 2 tablespoons confectioners’ sugar
    • 2 pints raspberries
    • 1/4 cup unsalted pistachios, coarsely chopped
    • Optional: edible dried rose petals 

    Directions

    Step 1

    Make the cake: Separate the yolks from the whites when the eggs are cold and allow them to come to room temperature. 

    Step 2

    Place one of your oven racks in the center of the oven; preheat to 325°F. Line a 17-by-13-inch rimmed sheet pan with parchment paper (do not grease it). 

    Step 3

    In a small bowl, whisk together the flour, ground pistachios, and baking powder; set aside. In a large bowl or the bowl of a stand mixer fitted with the whisk attachment, beat the egg yolks and a 1/2 cup of the sugar at medium speed until pale, about 2 minutes. Mix in the olive oil, vanilla, and water. On low speed, fold in the flour mixture. If you have only one stand mixer bowl, transfer the batter to another bowl and wash the stand mixer bowl and whisk thoroughly—any fat will prevent the egg whites from whipping.

    Step 4

    In a separate large bowl or the cleaned bowl of the stand mixer fitted with the whisk attachment, beat the egg whites on medium-low speed until foamy, about 30 seconds. Add the salt, cream of tartar, and remaining 1/2 cup sugar. Slowly increase the speed to high and beat until you achieve a glossy meringue that holds firm peaks, 5 to 8 minutes depending on your mixer.

    Step 5

    Add a 1/4 of the meringue to the batter and mix thoroughly to incorporate (this will lighten it). Add the remaining meringue in 3 batches, gently folding after each addition until only a few streaks of meringue remain (err on the side of undermixing to keep the batter billowy).

    Step 6

    Transfer the batter to the sheet pan and smooth out with a large offset spatula; be sure to get into the corners of the pan. Bake for 10 minutes, then rotate the sheet pan in the oven for more even baking. Continue baking until the top is golden brown and springs back when gently pressed, 10 to 15 minutes more. 

    Step 7

    Remove the sheet pan from the oven and slide the cake and parchment paper onto a wire rack to cool. After 10 minutes, invert the cake onto another rack and gently peel off the parchment paper. Let the cake cool completely. 

    Step 8

    Make the filling: Melt the white chocolate and a 1/3 cup heavy cream in the microwave in 1-minute increments at power 4 until just about melted. Use a small spatula to stir until completely smooth; let cool to room temperature.

    Step 9

    Place the rest of the cream in a large bowl or the clean bowl of the stand mixer fitted with the whisk attachment. Whisk until thick, then with the mixer running on low speed, add the cooled melted white chocolate. Increase the speed and whip until peaks form. Chill in the fridge for 15 minutes for easier spreading.

    Step 10

    While the cream is chilling, trim the edges of the cake. Sprinkle on the confectioners’ sugar and use your hands or a pastry brush to spread it out. Cut the cake into 3 sections, each about 12 inches long and just over 5 inches wide. Rinse the raspberries and pat them dry. Reserve 20 berries and lightly mash the rest in a bowl. 

    Step 11

    To assemble the cake, place one layer on a rectangular serving plate and spread on 1/3 of the filling, then press in half the mashed berries. Repeat with another layer of cake, another 1/3 of the cream, and the rest of the mashed berries. Top with the final cake layer and spread the rest of the cream on top. Garnish with the whole berries, chopped pistachios, and, if desired, rose petals.

    Yields 8 servings

Healthy Ingredient Spotlight: Pistachios

Healthy Ingredient Spotlight

Pistachios

With good amounts of protein, fiber, healthy fats, potassium, B vitamins, and assorted phytochemicals, pistachios are great to include in dishes—from baked goods to salads—and make a smart snack. 

For baking, choose unsalted pistachios and, to bring out their flavor without losing their green color, toast for just a few minutes at a low temperature. Preheat your oven to 300°F. Place the shelled pistachios on a rimmed sheet pan and into the oven for about 5 minutes. Once the nuts cool down a bit, rub them between your hands to remove some of the skins. Wait until the nuts reach room temperature to grind or chop them as needed for your recipe.

Pistachios
Quick Kitchen Nugget: Grinding Nuts

Quick Kitchen Nugget

Grinding Nuts

As with almonds, ground pistachios are easy to make at home in a nut or coffee bean grinder. I prefer a grinder and working in batches to using a food processor, unless the goal is to achieve more of a nut butter. To keep ground pistachios light and powdery for a cake, add nuts until the grinder is about half full and process in spurts. Stop the machine as soon as you no longer hear any chopping noise. It typically takes about 2 ounces of shelled nuts to yield a 1/2 cup of nut flour.

For Your Best Health: Protecting the Brain

For Your Best Health

Protecting the Brain

A recent study supported by the National Institutes of Health and published in Neurology®, the medical journal of the American Academy of Neurology, looked at a new potential harm of processed and unprocessed red meat: negative impacts on brain health.

“Red meat is high in saturated fat and has been shown in previous studies to increase the risk of type 2 diabetes and heart disease, which are both linked to reduced brain health,” said study author Dong Wang, MD, ScD, of Brigham and Women’s Hospital in Boston. “Our study found processed red meat may increase the risk of cognitive decline and dementia, but the good news is that it also found that replacing it with healthier alternatives, like nuts, fish, and poultry, may reduce a person’s risk.”

The researchers defined processed red meat as bacon, hot dogs, sausages, salami, bologna, and other processed meat products, and unprocessed red meat as beef, pork, lamb, and hamburger. A serving of red meat is 3 ounces, about the size of a deck of cards.

The first part of the research involved 133,771 people with an average age of 49 who did not have dementia at the start of the study. Participants completed a food diary every 2 to 4 years, listing what they ate and how often, enabling the researchers to calculate how much red meat each person ate on average per day. They were followed up to 43 years. Of this group, 11,173 people developed dementia.

To see the effects of processed red meat, they divided the participants into three groups: The low group ate an average of fewer than 0.10 servings per day (think of this as less than 1 serving a week); the medium group ate between 0.10 and 0.24 servings per day (less than 1 to less than 2 servings a week); and the high group, 0.25 or more servings per day (roughly 2 or more servings a week). After adjusting for age, sex, and other risk factors for cognitive decline, researchers found that participants in the high group had a 13% higher risk of developing dementia compared to those in the low group.

To see the effects of unprocessed red meat, they compared people who ate an average of less than half a serving per day to people who ate 1 or more servings per day; they did not find a difference in dementia risk.

The researchers also looked at both subjective cognitive decline and objective cognitive function. Subjective cognitive decline is when a person reports memory and thinking problems before any decline is large enough to show up on standard tests. Objective cognitive function, which can identify decline, is how well your brain works to remember, think, and solve problems. To evaluate meat’s potential effects on subjective cognitive decline, they looked at a different group of 43,966 participants with an average age of 78 who took surveys rating their own memory and thinking skills twice during the study.

After adjusting for age, sex, and other risk factors for cognitive decline, the researchers found that participants who ate an average of 0.25 or more servings per day of processed red meat had a 14% higher risk of subjective cognitive decline compared to those who ate an average of fewer than 0.10 servings per day. They also found people who ate 1 or more servings of unprocessed red meat per day had a 16% higher risk of subjective cognitive decline compared to people who ate less than a 1/2 serving per day.

To evaluate meat’s potential effects on objective cognitive function, the researchers looked at a third group, 17,458 female participants with an average age of 74 who took memory and thinking tests four times during the study.

After adjusting for risk factors, the researchers found that eating more processed red meat was associated with faster brain aging in global cognition with 1.61 years with each additional serving per day and in verbal memory with 1.69 years with each additional serving per day.

Finally, researchers found that replacing 1 serving per day of processed red meat with 1 serving per day of nuts and legumes was associated with a 19% lower risk of dementia and 1.37 fewer years of cognitive aging. Making the same substitution for fish was associated with a 28% lower risk of dementia and replacing with chicken was associated with a 16% lower risk.

“Reducing how much red meat a person eats and replacing it with other protein sources and plant-based options could be included in dietary guidelines to promote cognitive health,” said Dr. Wang. 

A limitation of the study was that it primarily looked at white health care professionals, so the results might not be the same for other race, ethnic, and non-binary sex and gender populations. “More research is needed to assess our findings in more diverse groups,” he concluded. 

Fitness Flash: New Stroke Prevention Guidelines

Fitness Flash

New Stroke Prevention Guidelines

Each year, over half a million Americans have a first stroke. According to the American Stroke Association, a division of the American Heart Association, up to 80% of strokes may be preventable. Its “2024 Guideline for the Primary Prevention of Stroke” outlines steps that people and their doctors can take to protect against this devastating brain event, including screening people for stroke risk factors and increasing the public’s awareness and knowledge about healthy lifestyle changes to reduce the risk. 

“The most effective way to reduce the occurrence of a stroke and stroke-related death is to prevent the first stroke—referred to as primary prevention,” said the guideline writing group chair, Cheryl D. Bushnell, MD, MHS, FAHA, professor and vice chair of research in the Department of Neurology at Wake Forest University School of Medicine in Winston-Salem, NC. “Some populations have an elevated risk of stroke, whether it be due to genetics, lifestyle, biological factors, and/or social determinants of health, and in some cases, people do not receive appropriate screening to identify their risk.”

The guideline replaces the 2014 version and provides evidence-based recommendations for strategies to support brain health and prevent stroke throughout a person’s life. “This guideline is important because new discoveries have been made since the last update 10 years ago. Understanding which people are at increased risk of a first stroke and providing support to preserve heart and brain health can help prevent a first stroke,” said Dr. Bushnell. 

Modifiable risk factors for stroke, such as high blood pressure, overweight and obesity, elevated cholesterol, and elevated blood sugar, can be identified with physical exams and blood tests. These conditions, the guideline states, should be addressed with healthy lifestyle and behavioral changes and may include medications. A new recommendation is to consider GLP-1 receptor agonist medications, which are FDA-approved to reduce the risk of cardiovascular disease in people who are overweight or obese and/or have type 2 diabetes.

Mediterranean Diet

The most common lifestyle behaviors that can help reduce stroke risk include healthy nutrition, regular physical activity, avoiding tobacco, getting healthy sleep, being at a healthy weight, controlling cholesterol, and managing blood pressure and blood sugar. The guideline recommends that adults with no prior cardiovascular disease, as well as those with increased risk, follow a Mediterranean dietary plan. Mediterranean dietary programs have been shown to reduce the risk of stroke, especially when nuts and olive oil are eaten.

The guideline also includes some new specific recommendations for women. Health professionals should screen for conditions that can increase a woman’s risk of stroke, including use of oral contraceptives, high blood pressure during pregnancy, other pregnancy complications such as premature birth, endometriosis, premature ovarian failure, and early onset menopause. For instance, treating elevated blood pressure during pregnancy and within six weeks of delivery is recommended to reduce the risk of maternal intracerebral hemorrhage.

“Most strategies that we recommend for preventing stroke will also help reduce the risk of dementia, another serious health condition related to vascular issues in the brain,” said Dr. Bushnell.

According to the American Stroke Association, it’s also important to remember the warning signs of stroke with the acronym FAST: Face drooping, Arm weakness, Speech difficulty, Time to call 911.

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Olive Oil Hunter News #202

Posted on by The Olive Oil Hunter

Chicken Scallopini with Olives Recipe, Spotlight on Balsamic Vinegar, Making Chicken Scallopini, The Future of Personalized Disease Prevention Plans and Exercise for Better Sleep

Looking to elevate midweek dinners? This chicken recipe is made with thin slices of cutlets, often called scallopini, which cook up quickly, and it’s finished with a sauce that comes together in just a few more minutes. I’m also sharing a fascinating look at the future of personalized health—how advances in technology may one day pinpoint your unique health risks and help you prevent them. One thing you can do right now is to learn how to get better sleep using exercise as an aid.

Chicken Scallopini with Olives

  • chicken scallopini with olives Chicken Scallopini with Olives

    Grated hard cheese, like Parmigiano-Reggiano, makes a great addition to panko for breading chicken. Olives and diced tomatoes combine for a zesty sauce. Choose whatever olives you like best. For a milder taste, I love Castelvetrano olives; for a stronger taste, go for Kalamata. 

    Ingredients

    • 3 tablespoons whole wheat flour 
    • 1 teaspoon coarse sea salt
    • 1 teaspoon freshly ground black pepper
    • 2 large eggs, well beaten
    • 1/2 cup freshly grated Parmigiano-Reggiano
    • 1/2 cup panko or fine fresh breadcrumbs
    • 1/4 cup extra virgin olive oil, plus more for drizzling
    • 4 boneless, skinless chicken breasts cut scallopini-style (see Healthy Ingredient in our weekly newsletter)
    • 4 ounces mushrooms, sliced
    • One 28-ounce can diced tomatoes
    • 1 cup pitted olives
    • 1/4 cup chopped fresh basil
    • 1 tablespoon capers with their brine
    • 1 tablespoon balsamic vinegar of Modena, such as Condimento Barili Exclusivi, plus more for drizzling

    Directions

    Step 1

    Set out three glass pie plates or wide bowls. In one, add and mix the flour, salt, and pepper; in another, place the beaten eggs; and in the third, add and mix the grated cheese and breadcrumbs. 

    Step 2

    Heat a large frying pan over medium heat. When hot, add the olive oil and, working quickly, dip a chicken piece in the flour, then the egg, and then in cheese-breadcrumbs, and add to the pan. Repeat with as many pieces as will fit without crowding; if necessary, cook in two batches. Sauté until the undersides are brown and crispy, about 5 minutes, then flip and continue to sauté until cooked through, about another 3 minutes or until an instant-read thermometer reads 165°F. Add the mushrooms to the pan and sauté lightly.

    Step 3

    If you cooked the chicken in batches, return them all to the pan. Add the tomatoes with all their juice, the olives, basil, capers, and brine and bring to a low boil. Cook for 5 minutes, using a spatula to scrape up any fond on the bottom of the pan. Drizzle on the vinegar and serve. Pass more vinegar and olive oil for drizzling.

    Yields 4 servings

Healthy Ingredient Spotlight: Balsamic Vinegar

Healthy Ingredient Spotlight

Balsamic Vinegar

A true balsamic vinegar crafted according to time-honored techniques in Modena, Italy, is the perfect balance of acidity, sweetness from grape must (the juice of freshly pressed grapes—skins, seeds, and stems), and woodiness from aging in special barrels. As a finishing touch, it imparts richness and complexity to savory dishes. And unlike commercial sauces and salad dressings, it has no added sugar—just natural sweetness from the grapes. 

Because you don’t want to cook it, balsamic is typically added as a last step or a garnish of sorts—it’s perfect drizzled over filet mignon or a fine risotto. It’s also a wonderful way to sauce mature or fresh cheeses, charcuterie, steamed vegetables, and savory tarts. I especially love it over strawberries, ice cream (especially vanilla olive oil ice cream), and flourless chocolate cake. 

Quick Kitchen Nugget: Making Chicken Scallopini

Quick Kitchen Nugget

Making Chicken Scallopini

Pounding chicken for scallopini

Slicing chicken into scallops is not as complicated as it sounds. The most important tool is a sharp, non-serrated knife, and the most important part of the technique is placing the palm of one hand straight out on the top of the breast as it lies flat on your cutting board—point your fingers toward the ceiling and away from your knife. With an average-sized breast, make one horizontal cut in the length of the breast to separate it in two. For a very large breast, you might be able to fillet it into 3 pieces—the top slice will most likely have less surface area than the others, and that’s fine. 

To make the pieces even thinner (the ideal thickness for fast cooking is about 1/4 inch), you can pound them between two pieces of parchment paper with a kitchen mallet or one end of a rolling pin. Start gently to avoid pounding a hole in the scallopini, and go across each piece in a uniform pattern for even thickness. 

For Your Best Health: The Future of Personalized Disease Prevention Plans

For Your Best Health

The Future of Personalized Disease Prevention Plans

Most of us know about general guidelines for healthy living, such as eating nutritious foods and getting daily exercise. But what if you could combine these lifestyle habits with a personalized plan that takes into account your unique risks for developing specific diseases in order to help catch and treat them early or prevent them altogether? According to Victor Ortega, MD, PhD, associate director for the Mayo Clinic Center for Individualized Medicine in Arizona, science is drawing closer to making personal health forecasts possible.

That’s because of new and sophisticated technologies that capture data spanning entire genomes, Dr. Ortega said. The complex scores are compiled from a combination of data from thousands to hundreds of thousands of a person’s DNA sequence variants. This type of large genome-wide data has the potential to predict disease risks, including heart disease, diabetes, and certain cancers.

Each person has millions of genetic variants, each having a small effect. But together, these variants can increase the risk of getting a condition. A polygenic risk score estimates the overall risk someone has of getting a disease by adding up the small effects of variants throughout an individual’s entire genome. 

“Imagine knowing your genetic predisposition for having a heart attack in your 50s or if you’re in the top 5% of the population for the risk of cancer or diabetes based on data from your whole genome. With this knowledge, you could make informed lifestyle choices and receive enhanced screenings to mitigate that risk,” Dr. Ortega said.

As a pulmonologist and genomic scientist, Dr. Ortega is leading a charge to breathe new life into precision medicine advancements. His mission is rooted in a deep commitment to health equities and inspired by his grandmother. “My grandmother died of asthma, and that should not have happened. She was Puerto Rican like me, and Puerto Ricans have the highest severity and frequency of asthma of any ethnic group in the world,” Dr. Ortega said. “They also represent less than 1% of people in genetic studies. So, I’ve made it a life mission to develop cures and diagnostics for people like my grandma and for all people.” 

Some people who don’t have a high risk score for a certain disease can still be at risk of getting the disease or might already have it. Other people with high risk scores may never get the disease. People with the same genetic risk can have different outcomes, depending on other factors such as lifestyle determining one’s lifelong environmental exposures, also called the exposome. Dr. Ortega said that getting to the point where all people know their polygenic risk scores will require a solid foundation of “omics” research and datasets, cutting-edge technologies, and further discoveries of gene-disease links, all of which are within his team’s expertise and capabilities. Omics is an emerging multidisciplinary field of biological sciences that encompasses genomics, proteomics, epigenomics, transcriptomics, metabolomics, and more.

“It’s going to take considerable work and planning, but it really is the way of the future,” he said. In the shorter term, Dr. Ortega plans to transition more omics discoveries from research laboratories to the clinic. Omics data can help identify the molecular culprits driving a person’s disease, as well as biomarkers that can lead to the development of targeted treatments and diagnostics.

Recent omics discoveries at the Mayo Clinic Center for Individualized Medicine have enabled scientists to predict antidepressant responses in people with depression and discover a potential therapeutic strategy for bone marrow cancer. Scientists have also used omics to pinpoint genetic variations that potentially increase the risk for severe COVID-19, uncover potential clues for preventing and treating gliomas, and unravel the genetic mystery of a rare neurodevelopmental disorder.

Dr. Ortega is leading the development of a polygenic risk score framework for Mayo Clinic, beginning with interstitial lung disease. This condition, marked by the progressive scarring of lung tissue, is influenced by both rare gene variants and a collection of more common variants, all of which are captured together in polygenic risk scores.

Drawing from his years of extensive clinical experience in treating patients with severe respiratory illnesses, Dr. Ortega is also working to expand genomic testing to a broader set of diseases. He highlights the center’s collaborative Program for Rare and Undiagnosed Diseases as an effective model that he hopes to amplify. The program proactively engages healthcare teams across Mayo’s clinical practice to conduct targeted genomic testing for patients with a suspected rare genetic disease. Expanding this strategy to more diseases will help build collaborations across Mayo and educate more clinicians on genomics. It may also ensure that the most effective genomic sequencing tests are given to patients, ultimately improving patient care and outcomes.

Fitness Flash: Exercise for Better Sleep

Fitness Flash

Exercise for Better Sleep

“Engaging in winter sports and recreational activities is an excellent way to support cardiovascular health and overall well-being,” said Alexander P. Sah, MD, FAAOS, orthopedic surgeon and spokesperson for the American Academy of Orthopaedic Surgeons (AAOS), the world’s largest medical association of musculoskeletal specialists. “However, cold weather brings unique risks that shouldn’t be ignored. Each year, healthcare facilities across the country see an uptick in bone and joint injuries tied to winter activities, many of which are preventable with the right preparation and safety measures.”

Meditate before bed for restful sleep

When you’re heading outdoors to enjoy your favorite cold-weather activities as well as when snuggling up in front of a roaring fire, consider these safety tips from Dr. Sah and fellow bone and joint health experts at AAOS to keep winter conditions from making routine activities hazardous:

Protect your back when shoveling snow. Lifting injuries can happen quickly and are very painful. Bend at the knees to use the large leg and glute muscles instead of your back when picking up heavy items. Don’t twist or rotate while lifting, especially when shoveling. Bend your knees and pivot your whole body, not just your torso. 

Tread lightly and move confidently. If you live in a wintry climate, icy surfaces can lurk anywhere. In fact, the Centers for Disease Control and Prevention reports that approximately 1 million Americans are injured annually because of falling on ice and snow. Wear shoes with good traction to prevent slipping and falling, or buy slip-on shoe gear that adds traction when walking on ice. 

Ski smart. Anterior cruciate ligament tears in the knee joint are common among skiers and snowboarders. Many injuries occur from falling backward or twisting the knee. Research has shown that keeping arms forward and hips over the knees can reduce the risk of injury. Adjust your bindings to meet your ability. 

Don’t get burned. Practice caution with all types of open flames, such as candles and fireplaces, as well as when using your kitchen stove, and keep children and pets far away from them. Know what to do in case of a burn: Treat minor burns with cool running water, a sterile bandage, and an over-the-counter pain reliever. Serious burns require immediate medical attention.

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Olive Oil Hunter News #201

Posted on by The Olive Oil Hunter

Beef Stew à la Française Recipe, Spotlight on Dijon Mustards, Dredging Meat, A Different Kind of Resolution and How to Avoid Injury During Winter Activities

When there’s a chill in the air, there needs to be something hot and tasty on the stove! My version of beef stew adds a few French touches—notably the Dijon mustards and brandy—for a dish that’s as delicious as it is comforting. For even greater well-being, consider becoming an optimist—it’s a state of mind with unique benefits. And on a practical level, the American Academy of Orthopaedic Surgeons has tips for staying safe when conditions are icy.

Beef Stew à la Française

  • Beef Stew à la Française Beef Stew à la Française

    The aromas wafting from this stew as it cooks are tantalizing! And the finished dish is worth the wait (it gets even better the next day). Enjoy it on its own, over broad noodles, or with a side of creamy mashed potatoes.

    Ingredients

    • 1/4 cup whole wheat flour
    • 1 teaspoon sea salt, plus more as needed
    • 1 teaspoon freshly ground black pepper, plus more as needed
    • 4 tablespoons extra virgin olive oil, divided use
    • 4 garlic cloves, minced
    • 12 shallots, trimmed and peeled 
    • 12 ounces white mushrooms, trimmed as needed and sliced
    • 2 pounds stew beef, trimmed of external fat and cut into roughly 1-inch chunks 
    • 1/2 cup Armagnac, Cognac, or other brandy
    • 2 cups beef stock, more as needed
    • 1/2 cup dry red wine
    • 1/3 cup creamy Dijon mustard
    • 1/3 cup whole-grain Dijon mustard
    • 1 teaspoon herbes de Provence
    • 6 carrots, peeled and sliced into 2-inch lengths

    Directions

    Step 1

    In a bowl large enough to hold the meat, whisk together the flour, salt, and pepper; set aside near your stovetop. Heat a large Dutch oven or stockpot over medium heat. When hot, add 2 tablespoons olive oil, the garlic, and shallots, and sauté until they soften. Add the mushrooms and continue cooking until they’ve browned. Use a slotted spoon to transfer the garlic, shallots, and mushrooms to a bowl. 

    Step 2

    Add the rest of the olive oil to the pot. Dredge the meat cubes in the flour mixture and add them to the pot (work in batches if needed to avoid crowding). Use tongs to turn them to get a nice sear on all sides. Deglaze the pot with the brandy, using a spatula to get up all the bits of fond on the bottom.

    Step 3

    Add back the vegetables and the rest of the ingredients, stirring to combine. Bring the liquid to a simmer, cover but leave the lid slightly ajar, and cook over low heat for 2 hours. Check periodically to see whether you need to add more stock to avoid scorching. When done, the meat should be so tender that it almost falls apart. Taste and add more salt and pepper if needed.

    Yields 8 servings

Healthy Ingredient Spotlight: Dijon mustards

Healthy Ingredient Spotlight

Dijon Mustards

Dijon mustards

Dijon, France, is the capital of the Burgundy region, known not only for its wines but also for its mustards. Traditional Dijon mustard is creamy yet spicy and my go-to for making delicious vinaigrettes and adding pungency to soups and stews, not to mention sandwiches and canapés. I also appreciate Dijon mustard variations, like grainy mustard—which primarily consists of whole mustard seeds—and country style, a mix of creamy and grainy. Dijon mustard’s heat comes from using brown and black mustard seeds—yellow mustards, made with yellow mustard seeds, are a lot milder. Unlike Champagne, which must be made from grapes from the Champagne region to bear that name, Dijon is not a protected term and can be made anywhere as long as it follows a certain recipe. For a true French Dijon mustard, check out the Maille brand, which was started in 1747 and is readily available on supermarket shelves in the US. Traveling? Maille has boutiques in Dijon, Paris, and London.

Quick Kitchen Nugget: Why dredge?

Quick Kitchen Nugget

Why Dredge?

Dredging meat in flour before cooking serves a tasty purpose: It encourages browning and, in turn, enhances flavor. Dredging as part of breading chicken cutlets, for example, helps the egg and then the breadcrumbs adhere. And it helps to thicken stews as they cook. While most recipes call for dregding with all-purpose flour, using whole wheat or white whole wheat flour has the edge—both of these flours retain the nutrients of the whole grain without changing the taste of the finished dish.

For Your Best Health: Keeping Diabetes in Check

For Your Best Health

A Different Kind of Resolution

Beyond diet and exercise, there’s another resolution that may be even easier to stick with: embracing optimism. According to Scott L. Rogers, JD, a lecturer at the University of Miami School of Law and director of the Mindfulness in Law Program, there are many advantages to cultivating this state of mind. Here are some of his thoughts:

Optimism impacts mental and emotional well-being in stressful situations. Optimism shapes how you interpret situations and can often reduce your perceived stress. Even more, optimism can help you navigate rough situations more effectively, leading to better outcomes that enhance your emotional well-being.

An optimistic mindset can contribute to personal and professional success. When challenges arise, how we perceive and respond to them largely depends on our perspective and outlook for the future. An optimistic mindset—a way of approaching our experiences that recognizes the opportunities within situations and believes in our ability to contribute to positive outcomes—enables us to more effectively identify and pursue paths to achieve desired results. 

Optimism can enhance physical health. Research suggests that approaching life’s events with a more optimistic outlook can boost health in part because of the release of hormones and neurotransmitters that improve mood and provide protective effects on the body. Additionally, positive emotions associated with optimism may boost the immune system, making the body more resistant to infections, reducing the risk of chronic diseases, and protecting against anxiety and depression. 

Optimism can positively influence relationships and social connections. Optimism is contagious. Spending time with people who see the glass as half full—and feel empowered to refill it when it’s empty—can positively influence your outlook. Optimistic individuals tend to focus on solutions rather than dwelling on problems. Their hopeful and resilient approach not only models constructive ways of viewing the world but also helps reinforce optimistic thinking patterns while counteracting self-doubt and negative self-talk. 

Optimism can help you overcome challenges. By focusing on the positive side of things, you’ll be more likely to view challenges as opportunities for learning and growth. You’ll start to see setbacks as external and temporary rather than internal and permanent. Over time, these tendencies become reinforced, building resilience.

Rogers pointed out that optimism can be cultivated through mindfulness, gratitude, cognitive-behavioral techniques, and spending time with optimistic and supportive people. He also gave two important reminders about optimism: “The first is that all of us can develop a more optimistic mindset. The second is that change takes place over time—a gradual process where little shifts can be rewarding and a gift to both you and those with whom you work and [who you] love.” 

Fitness Flash: Avoiding injury during winter activities

Fitness Flash

Avoiding Injury During Winter Activities

“Engaging in winter sports and recreational activities is an excellent way to support cardiovascular health and overall well-being,” said Alexander P. Sah, MD, FAAOS, orthopedic surgeon and spokesperson for the American Academy of Orthopaedic Surgeons (AAOS), the world’s largest medical association of musculoskeletal specialists. “However, cold weather brings unique risks that shouldn’t be ignored. Each year, healthcare facilities across the country see an uptick in bone and joint injuries tied to winter activities, many of which are preventable with the right preparation and safety measures.”

When you’re heading outdoors to enjoy your favorite cold-weather activities as well as when snuggling up in front of a roaring fire, consider these safety tips from Dr. Sah and fellow bone and joint health experts at AAOS to keep winter conditions from making routine activities hazardous:

Protect your back when shoveling snow. Lifting injuries can happen quickly and are very painful. Bend at the knees to use the large leg and glute muscles instead of your back when picking up heavy items. Don’t twist or rotate while lifting, especially when shoveling. Bend your knees and pivot your whole body, not just your torso. 

Tread lightly and move confidently. If you live in a wintry climate, icy surfaces can lurk anywhere. In fact, the Centers for Disease Control and Prevention reports that approximately 1 million Americans are injured annually because of falling on ice and snow. Wear shoes with good traction to prevent slipping and falling, or buy slip-on shoe gear that adds traction when walking on ice. 

Ski smart. Anterior cruciate ligament tears in the knee joint are common among skiers and snowboarders. Many injuries occur from falling backward or twisting the knee. Research has shown that keeping arms forward and hips over the knees can reduce the risk of injury. Adjust your bindings to meet your ability. 

Don’t get burned. Practice caution with all types of open flames, such as candles and fireplaces, as well as when using your kitchen stove, and keep children and pets far away from them. Know what to do in case of a burn: Treat minor burns with cool running water, a sterile bandage, and an over-the-counter pain reliever. Serious burns require immediate medical attention.

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Olive Oil Hunter News #200

Posted on by The Olive Oil Hunter

Ricotta Breakfast Cups Recipe, Spotlight on Local honey, Whole-Milk vs. Part-Skim Ricotta, Managing Pain with Diet and Benefits of A Gradual Exercise Increase

Welcome to our 200th Olive Oil Hunter Newsletter, and thank you for being part of our family. This issue’s recipe is a sweet break from breakfast yogurt-and-berry parfaits, as delish as they are. The creaminess of the ricotta, the sweetness of the pears, and the crunch of the nuts add up to a cup of bliss—so tempting you can serve it as dessert! To stay on track with your New Year’s wellness goals, you’ll want to read advice from the University of South Australia about diet quality and pain management and from Hackensack University Medical Center on increasing exercise without injury risk.

Ricotta Breakfast Cups

  • Ricotta Breakfast Cups Ricotta Breakfast Cups

    Giving ricotta a quick whirl in a food processor takes its creaminess to the next level. 

    Ingredients

    • 1 cup whole-milk or part-skim ricotta
    • 2 tablespoons extra virgin olive oil, plus more for drizzling
    • 2 tablespoons sugar or sweetener equivalent
    • 1/2 teaspoon cinnamon
    • 2 ripe pears
    • Lemon wedge
    • 1/2 cup coarsely chopped walnuts
    • Honey to taste

    Directions

    Step 1

    Place the ricotta, olive oil, sugar, and cinnamon in the bowl of your food processor and process until completely smooth and creamy—between 2 and 5 minutes, depending on your machine. 

    Step 2

    Halve the pears, scoop out the seeds, and slice them into half-moons; squeeze some lemon juice over the pears to preserve their color. 

    Step 3

    Place a large spoonful of the ricotta cream at the bottom of each of the two glasses or individual bowls. Add a layer of pears and a sprinkling of nuts. Continue layering—you should have enough for three layers each of ricotta, pears, and nuts. Drizzle the tops with honey and olive oil. 

    Yields 2 servings

Healthy Ingredient Spotlight: Whole-Milk or Part-Skim Ricotta?

Healthy Ingredient Spotlight

Whole-Milk or Part-Skim Ricotta?

Taken as a whole, the body of research done on the merits and risks of whole-fat dairy foods—primarily milk, yogurt, and cheese—is still inconclusive. It’s confusing because these foods contain saturated fat, which—unlike the healthy unsaturated fat in extra virgin olive oil—should be limited to 10% of daily calories, according to the Dietary Guidelines for Americans. (If you’re watching your cholesterol, the American Heart Association recommends getting just 5% to 6% of calories from saturated fat.) 

Some studies have found that dairy fat may not hurt heart health in the same ways the saturated fat in butter and red meat does. But deciding whether to choose whole-milk or part-skim ricotta depends on your unique circumstances, including your cholesterol level, how your body responds to saturated fat, and the guidelines you get from your healthcare provider, according to experts at the Mayo Clinic. What else you eat also matters—if your diet includes the recommended amounts of fruits, vegetables, nuts, legumes, and fish, some full-fat dairy may be just fine, at least on occasion.

Quick Kitchen Nugget: Local honey

Quick Kitchen Nugget

Local Honey

Local honey for health

With more than 300 types of honey available in the US, the art and science of beekeeping have never been more popular, and that means you may see local honey at your farmers’ markets and even in grocery stores. Local honey is strained to remove any impurities from the hive, but it’s not pasteurized and processed the way commercial honey is. Some people think that because it retains more nutrients, like antioxidants, it has health benefits—from easing a cough or sore throat to helping with allergies to healing burns. While the verdict isn’t yet in on all of honey’s powers, you might consider buying local honey just for its taste. 

For Your Best Health: Keeping Diabetes in Check

For Your Best Health

Managing Pain with Diet

Researchers at the University of South Australia (UniSA) explored the links between body fat, diet, and pain and found that eating more healthy foods—as outlined in the Australian Dietary Guidelines—was directly associated with lower levels of body pain, particularly among women. (According to the experts at Brigham and Women’s Hospital in Boston, these guidelines are similar to those in the US but recommend higher fruit and vegetable intake: 2 to 9 servings of vegetables and 1 to 5 of fruits, compared to the US guideline of 5 to 9 daily servings of vegetables and fruits in total.) 

Globally, about 30% of the population suffers from chronic pain, with women and people who are overweight or obese experiencing pain at higher rates. UniSA PhD researcher Sue Ward said the study shows how modifiable factors, such as diet, can help. “It’s common knowledge that eating well is good for your health and well-being. But knowing that simple changes to your diet could offset chronic pain could be life-changing,” she said. “In our study, higher consumption of core foods—which are your vegetables, fruits, grains, lean meats, dairy and alternatives—was related to less pain, and this was regardless of body weight. This is important because being overweight or obese is a known risk factor for chronic pain. Knowing that food choices and the overall quality of a person’s diet will not only make a person healthier but also help reduce their pain levels is extremely valuable.”

The UniSA findings also suggest that diet quality affects pain differently in men and women. 

“Women with better diets had lower pain levels and better physical function. But this effect was much weaker for men,” Ward said. 

“It’s possible that the anti-inflammatory and antioxidant properties of the healthier core food groups are what reduces pain, but we can’t yet determine whether poorer diet quality leads to more pain or whether pain leads to eating a poorer quality diet,” added Ward. “A healthy, nutritious diet brings multiple benefits for health, well-being, and pain management. And while personalized pain management strategies should be adopted, a healthy diet is an accessible, affordable, and effective way to manage and even reduce pain.”

Fitness Flash: Exercise to Curb Appetite

Fitness Flash

A Gradual Increase

Nearly 4 in 5 people make New Year’s resolutions for better health, according to experts at Hackensack University Medical Center in New Jersey. For 32% of Americans, the focus is on improving diet; for 36%, it’s on boosting mental health; and for 48%, it’s on exercise for enhanced fitness. 

Research shows that only 9% of Americans who make resolutions complete them—23% quit by the end of the first week and 43% quit by the end of January, and the numbers continue to drop from there. One common reason people stop exercising is sustaining an injury. In early January, many people who have not regularly exercised pack gyms or begin new running or weight training routines. Without proper preparation and form, injuries can stop exercise-focused resolutions before they have the needed time to become habits. 

“When you go from 0 to 100 with your exercise routine, oftentimes, your body can’t handle it, your form is off, and you become prone to injuries,” said Matthew Counihan, MD, orthopedic sports medicine physician at Hackensack. “Muscle strains, shin splints, and joint and tendon injuries are common when going too hard with a new exercise routine. Injuries mean a person has to stop exercising to heal, and oftentimes, the routine isn’t resumed.”

To avoid injury, sports medicine experts say start slow and build gradually. “You don’t have to run a 5-minute mile on day one. Start with a walk around the block. Then, gradually increase your distance and speed. It’s the same with any exercise routine. Start with lighter weights and build up, for example,” Dr. Counihan said.

Exercise tips: gradually increase

Here are more tips from the physicians at Hackensack Meridian Health:

  • Get your doctor’s go-ahead first. It’s important to discuss a significant change in your exercise routine with your physician and address your readiness for physical activity and how to best prepare your body for it.
  • Find activities you love, whether running, cycling, swimming, yoga, weight training, or something else. An exercise routine is only as good as your commitment to it.
  • Stretch before and after working out, and set aside time to increase flexibility. This will prevent common sports injuries and keep you going well into the year. 
  • Focus on your form. Learn to do your chosen exercise properly—doing it wrong will cause injuries. Once you’ve mastered form, start adding distance, speed, or weight gradually. 
  • Mix up your exercise regimen. This promotes a healthy musculoskeletal system, which decreases the risk of an overuse injury. And don’t forget to rest on one day every week or so.
  • Massage sore muscles. When you start a new exercise routine, you’re bound to experience muscle soreness, tightness, or strain. Massaging sore joints and muscles can reduce tension, impact flexibility, increase blood flow, and decrease muscle stiffness.

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