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Olive Oil Hunter News #235

Pan-Roasted Cod with Tomatoes Recipe, Spotlight on Fish Stock, Mangoes and Diabetes Risk, and Going Green on the Mediterranean Diet 

There’s a crispness in the air that can only mean one thing: Autumn is upon us. To herald the season, I’m sharing one of the new recipes in my expanded e-cookbook, Savor the Season: Autumn 2025. The cod dish fits squarely in the healthful Mediterranean diet, which emphasizes eating whole foods—foods in their natural state. A new study found that even fruits high in sugar have diabetes-fighting benefits when eaten whole. And according to an international group of researchers, you can take the brain health benefits of the Mediterranean diet up a notch by adding two green components—one of them might be in your kitchen already.

Pan-Roasted Cod with Tomatoes

  • Pan-roasted cod with tomatoes Pan-roasted Cod with Tomatoes

    Cod tenderloin is a thick cut of fish that takes a few more minutes to cook than a thin fillet but stays wonderfully moist. The fresh tomatoes make a tasty pan sauce that’s delicious with any mild fish as well as shellfish.

    Ingredients

    • 4 tablespoons extra virgin olive oil, divided use
    • 4 garlic cloves, coarsely chopped
    • 1 small yellow onion, coarsely chopped
    • 1 small bell pepper, coarsely chopped
    • 1/2 teaspoon crushed red pepper flakes, more to taste
    • 1 pound cod tenderloin or fillets
    • 2 cups cherry tomatoes
    • 1/2 cup fish stock or white wine
    • 6 large basil or flat-leaf parsley leaves, roughly chopped 

    Directions

    Step 1

    Heat a large wok or sauté pan over medium heat. When hot, add 3 tablespoons olive oil, the garlic, onion, and bell pepper and cook until the vegetables are tender, about 5 minutes. Add the red pepper flakes and cook for 1 more minute. Push the vegetables to the sides, pour the last tablespoon of olive oil in the center of the pan, and add the cod. Cook undisturbed for 5 minutes. 

    Step 2

    Place the cherry tomatoes in a ring around the cod and continue cooking until they burst, about 5 minutes, and then mash them with a large fork or potato masher to release their juices. Add the stock or wine and herbs to the pan and reduce the heat to a low simmer. Cover and cook for about 5 to 8 more minutes until the fish is cooked through. Use a fish spatula to transfer the cod to a platter. Turn the heat up under the pan and bring the pan sauce to a low boil; cook for another 5 minutes to reduce it. To serve, divide the cod among 4 dinner plates and spoon on the tomatoes and sauce.

    Yields 4 servings

Healthy Ingredient Spotlight: Fish Stock

Healthy Ingredient Spotlight

Fish Stock

You might have beef and chicken stock in your pantry, but you might not have considered adding fish or seafood stock yet. Here’s why you should: It adds so much depth to fish sauces, and without the overly salty taste of clam juice. Many packaged brands are now available, and you can also make your own—the process is not all that different from making beef or chicken stock. Ask the fishmonger at your local store if you can get bones from fish they’ve just filleted; there’s usually no charge. You can also make it from leftover shrimp or lobster shells (lobster legs included). 

Here’s how: Heat a stockpot. When hot, add 2 tablespoons of olive oil and some aromatics, like a chopped onion or leek, a celery rib, a large carrot, 2 bay leaves, and a sprig of thyme. Sauté for a few minutes, add the fish bones or shells, and sauté for 2 more minutes. Add enough water to cover by 3 inches and bring to a low boil; cook for 30 to 60 minutes and then strain through cheesecloth. If you’re not using the stock right away, refrigerate or freeze it. 

Quick Kitchen Nugget: Storing Grapes

Quick Kitchen Nugget

The Spatula You Didn’t Know You Needed

Slotted fish spatula

If you’ve ever struggled to lift a fish fillet from a pan, the fish spatula is the utensil you’ve been looking for. Longer than a typical spatula with slots that keep cooking liquids in the pan, it lets you transfer fillets without their breaking. It’s also handy anytime you need to flip a fillet. You might even find yourself reaching for it when you’re transferring or flipping other foods. Like other spatulas, you can get a classic metal one or one made of heat-resistant silicone for use with nonstick pans. 

For Your Best Health: Mango Lowers Diabetes Risk

For Your Best Health

A Fruit That Lowers Diabetes Risk

Fresh mangoes

For the nearly 100 million American adults with prediabetes, a sweet and juicy tropical fruit that can reduce the risk of diabetes sounds too good to be true. Tropical fruits contain anywhere between 10 and 50 grams of sugar, and mangoes are on the high end of the spectrum, making them seem a poor snack choice. But a study from Raedeh Basiri, PhD, RD, clinical nutrition researcher and assistant professor in the George Mason University Department of Nutrition and Food Studies, found that mangoes, despite having more grams of (natural) sugar than many low-sugar snacks (with added sugars), may be a great choice. This study is the first long-term clinical trial to demonstrate both metabolic and body composition benefits of mangoes in prediabetes.

Dr. Basiri and her team split study participants into two groups: One group received a fresh mango daily, and the other group ate a low-sugar granola bar each day. Over six months, researchers measured participants’ blood glucose levels, bodily responses to insulin, and body fat. At the end of the study, eating the high-sugar (32 grams) mango proved more beneficial than the low-sugar (11 grams) granola bar. The group that consumed the daily mango showed improved blood glucose control, enhanced insulin sensitivity, and reduced body fat. 

Dr. Basiri suggests that people at high risk of diabetes focus not only on the sugar content of foods but also on how sugars are delivered. “It is not just the sugar content that matters, but the overall food context that matters,” said Dr. Basiri. That means getting the whole food. The sugars naturally found in mangoes and other fruits are complemented by fiber and other vitamins and nutrients that offer health benefits. Food with added sugar, such as breakfast cereals and even low-sugar snack options, may not have the same nutritional value and can even increase diabetes risk. “The goal is to encourage people to include whole fruits, like mango, as part of healthy eating behaviors and practical dietary strategies for diabetes prevention,” she said. 

The study, “Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study,” was published in the journal Foods.

Fitness Flash: Going Green on the Mediterranean Diet 

Fitness Flash

Going Green on the Mediterranean Diet 

Researchers at Ben-Gurion University, the Harvard T. H. Chan School of Public Health, and the University of Leipzig have shown that a “green Mediterranean” diet, one that includes green tea and mankai, an aquatic plant, can help slow brain aging. They hypothesize that their findings could be because the anti-inflammatory molecules in green tea and mankai help protect against cognitive decline.  

Neurological conditions, including mild cognitive impairment and Alzheimer’s disease, have been associated with a higher brain age gap—that’s when the brain appears older than it should be based on chronological age. To evaluate the impact of diet on brain age, researchers analyzed data from around 300 participants in the DIRECT PLUS trial, one of the longest-running studies on the link between brain and diet. Over the course of 18 months, the participants consumed one of three diets: a standard healthy diet; a traditional calorie-restricted Mediterranean diet, which is low in simple carbohydrates and rich in vegetables and replaces red meat with poultry and fish; and the green Mediterranean diet, which adds green tea and mankai.

When the researchers measured protein levels in the participants’ blood, they found that higher levels of certain proteins were associated with accelerated brain aging. Further, they found that those protein levels decreased in participants who followed the green Mediterranean diet. 

“Studying the circulating proteins in blood allows us to observe, in a real-life setting, how the brain’s aging processes are influenced by lifestyle and dietary changes,” said Anat Meir, PhD, postdoctoral research fellow at the Harvard Chan School, who co-led the study. “This approach gives us a dynamic window into brain health, helping to reveal biological changes long before symptoms may appear. By mapping these protein signatures, we gain powerful new insights into how interventions, such as diet, may help preserve cognitive function as we age.”

The study, “Serum Galectin-9 and Decorin in relation to brain aging and the green-Mediterranean diet: A secondary analysis of the DIRECT PLUS randomized trial,” was published in the journal Clinical Nutrition.

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Olive Oil Hunter News #234

Grape Galette Recipe, Spotlight on Grapes, and The Facts on Flexibility

Autumn grapes are one of my favorite seasonal fruits. Since munching them right off the stem is so delicious, you might not think of cooking them unless you like to make jam. But this galette is so enticing, you’ll want to make it right away. More than just tasty, grapes are a nutritional powerhouse, according to dozens of studies, making them a possible addition to the list of superfoods. 

Grape Galette

  • Grape Galette Grape Galette

    A galette is a freeform tart that you can fill with almost any fruit you like. Fall grapes are a perfect choice—you can use one or more varieties, including intensely flavored concord grapes, as long as they’re seedless or you take the time to remove the seeds with the tip of a paring knife after halving them.

    Ingredients

    For the crust:

    • 6 tablespoons unsalted butter 
    • 6 tablespoons ice water
    • 1 cup pastry flour, plus more for rolling
    • 1/4 cup white or golden whole wheat flour
    • 1/2 teaspoon salt
    • 1 tablespoon sugar
    • 2 tablespoons extra virgin olive oil

    For the crumble:

    • 1/4 cup whole white pastry flour
    • 8 tablespoons rolled oats
    • 1/4 cup sugar
    • 1/4 teaspoon salt
    • 4 tablespoons unsalted butter

    For the filling:

    • 4 cups seedless red grapes, halved
    • 1/3 cup sugar
    • 2 tablespoons cornstarch
    • 1 tablespoon extra virgin olive oil
    • 1 tablespoon fresh lemon juice

    For the assembly:

    • 1 tablespoon half-and-half
    • 1 tablespoon sanding sugar

    Directions

    Step 1

    Make the crust: Cut the butter into small cubes and return to the fridge to stay cold. Next fill a large measuring cup halfway with ice and cold water; set aside. 

    Step 2

    Place the flours, salt, and sugar in a food processor and pulse a few times to mix. Add the cubed butter and process for 10 seconds, just until the mixture resembles coarse meal. With the food processor running, add the olive oil and then 4 tablespoons ice water in a steady stream through the feed tube until dough forms large clumps, about 30 seconds. Test the dough: It should hold when you press a small amount together. If it’s too dry, add additional ice water, 1 tablespoon at a time, and pulse for a few seconds. Transfer the dough to an 18″ length of parchment paper and form into a flat oval. Fold up the sides of the paper and place in the refrigerator for 1 hour.

    Step 3

    Make the crumble: Combine the flour, oats, sugar, and salt in a medium bowl. Cut in the butter with a pastry cutter or a fork until completely incorporated and large crumbs form. Chill until ready to use.

    Step 4

    To assemble the galette, unwrap the dough on a countertop and dust the dough and a rolling pin lightly with flour. Roll out dough, rotating a quarter turn after every few rolls until you have a rough 12″ oval. Slide the dough, parchment paper and all, into a rimmed sheet pan. Chill for 15 minutes while you preheat your oven to 400°F.

    Step 5

    Place the grapes in a large bowl and toss with the sugar, cornstarch, olive oil, and lemon juice. Spoon the filling over the dough, leaving a 2″ border. Fold the edges of the dough up and over the outer perimeter of the grapes, pressing down with two fingers or a serving fork as you move around the tart. Drop dollops of the crumble randomly over the visible grapes.

    Step 6

    Brush the dough border with the half-and-half, then sprinkle on the sanding sugar. Bake for 40 to 45 minutes, rotating the pan halfway through, until the dough turns a rich golden brown. Let cool for 15 to 30 minutes before serving.

    Yields 8 servings

Healthy Ingredient Spotlight: Choosing Grapes

Healthy Ingredient Spotlight

Choosing Grapes

With so many grapes being sold already bagged, it’s important to look inside to check that they are firm and plump, not wrinkled or bruised, and that whatever the color of their skin, it’s vibrant. Examine the stems—they should be pliable, not dry or brittle, and the grapes shouldn’t fall off on their own.

Quick Kitchen Nugget: Storing Grapes

Quick Kitchen Nugget

Storing Grapes

It’s fine to store grapes, unwashed, in the bag they came in as long as it’s well perforated for air circulation. Place them in a crisper bin away from any pungent items like garlic. Carefully rinse just before eating, cooking, or freezing. Grapes freeze extremely well (frozen grapes make a fun snack, too)—rinse them, carefully pat them dry, transfer them to a rimmed sheet pan, and pop it into the freezer. Once the grapes are frozen, transfer them to a freezer-safe bag or container.

Fresh green and red grapes

For Your Best Health: Are Grapes a Superfood?

For Your Best Health

Are Grapes a Superfood?

A recent article in the Journal of Agriculture and Food Chemistry written by resveratrol and cancer researcher John M. Pezzuto, PhD, DSc, dean of the College of Pharmacy and Health Sciences at Western New England University, explored the concept of superfoods and made the case that fresh grapes have earned a prominent position on the list, even as Dr. Pezzuto noted that the term superfood has no official definition or established criteria. Mainstream superfoods are typically part of the Mediterranean diet and generally rich in natural plant compounds linked to healthful benefits.

Grapes are a natural source of over 1,600 compounds, including antioxidants and other polyphenols such as flavonoids, anthocyanidins, catechins, phenolic acids, and resveratrol. Polyphenols are credited with providing many of the health benefits of grapes, thanks to their antioxidant activity and boosts to cellular processes. It is the whole grape and the unique matrix of these compounds within it that creates the biological effects, not a single component.

Over 60 peer-reviewed studies have been published in the scientific literature on grapes and health, according to Dr. Pezzuto, including their role in cardiovascular health, such as promoting the relaxation of blood vessels and healthy circulation, as well as modulating cholesterol levels. Clinical trials also show that grapes support brain health (help maintain healthy brain metabolism and beneficial impacts on cognition), skin health (enhanced resistance to UV radiation and DNA damage in skin cells), gut health (modulating the gut microbiome and increasing diversity in the gut), and eye health (retinal impact via an increase in macular pigment optical density). Finally, in the realm of nutrigenomics—the study of foods on gene expression in the body—grape consumption has been shown to positively alter gene expression in relevant body systems. Dr. Pezzuto suggested that it is these activities at the genetic level that are likely the driving force behind the health benefits of grapes.

Fitness Flash: The Facts on Flexibility 

Fitness Flash

The Facts on Flexibility 

As explained by the sports medicine experts at the University of California, Davis, flexibility is the ability of joints to move through an unrestricted, pain-free range of motion. Although flexibility varies widely from one person to another, minimum ranges are necessary for maintaining joint and total body health. Range of motion is influenced by the mobility of the soft tissues that surround the joint: muscles, ligaments, tendons, joint capsules, and skin. Other variables include injury, inactivity, and not stretching. Even if you’re active, not stretching can lead to a fatigue-induced soft tissue shortening over time, making muscles feel tight.

The UC Davis experts listed eight benefits of practicing a regular stretching routine:

  1. Enhanced performance
  2. Decreased risk of injury
  3. Increased blood supply and nutrients to joint structures
  4. Increased quantity of synovial joint fluid 
  5. Increased neuromuscular coordination
  6. Reduced muscular tightness and increased joint mobility
  7. Return of muscle to natural resting state
  8. Modifying blood pooling and recirculation

The flip side is that inadequate flexibility can hurt you in significant ways. Without enough synovial joint fluid, joints, notably weight-bearing joints like the hips and knees, can’t move through the full range of motion needed to maintain healthy cartilage and other structures. Muscles that are inflexible tire more quickly, causing opposing muscle groups to work harder. Muscle fatigue can lead to muscular injuries and the inability of the muscles to protect joints from more-severe injuries. For example, the hamstrings play a role in stabilizing the knee and preventing anterior cruciate ligament, or ACL, tears. Decreased flexibility may also lead to abnormal stress on structures and tissues; developing tendonitis in the knee, for instance, can be a result of calf tightness.

A physical therapist can measure the range of motion in joints with devices such as a goniometer or inclinometer as well as functional tests, identify areas of inflexibility, and create a program to address them with a set routine that can be incorporated into your regular training program. 

Importance of stretching for increased mobility

A stretching routine should cover all major muscle groups as well as any specific muscle groups utilized in a sport or activity you participate in. The movement of other areas of the body, other than the muscle group being stretched, should be minimized. While each person’s stretching routine will likely be different, the aim is usually the same: to maintain each stretch position for 30 seconds at first, increasing to 1 to 2 minutes, while breathing normally. Begin each stretch slowly and gently, gradually stretching through a muscle’s full range of motion until you feel resistance or mild discomfort—stretch to the point of tightness and then just beyond. You should feel pulling, but not pain. Stay relaxed and do not bounce. Then gradually release the stretch. 

Stretching is most often thought of as a way to loosen muscles, but it is also effective in increasing the mobility of all soft tissues that restrict flexibility. On the other hand, stretching will not head off delayed-onset muscle soreness, the kind that generally occurs the day after unaccustomed strenuous exercise.

It is generally agreed that stretching at the end of an exercise session has great benefits. Stretching before an exercise session though is generally not recommended unless it is preceded by a 5-minute cardiovascular warm-up. Warming up before stretching increases the blood flow and temperature of the muscles, ligaments, and tendons, improving the elasticity and optimal functioning of the muscles and connective tissue. Stretching when muscles are cold could lead to a strain or pull. 

Keep in mind that gaining flexibility takes time and dedication. It may be several weeks of consistent daily stretching before you notice improvement, so try to be patient.

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Olive Oil Hunter News #233

Chicken Skillet Dinner Recipe, Spotlight on Chicken Thighs, Parboiling Potatoes, Fruit and Veggies for Better Sleep and Exercising A Cancer-Fighting Plan

Craving a flavorful meal that’s complex only in its taste? This dish with chicken thighs and potatoes fits the bill. Perfect for cooler weather, it’s hearty and satisfying. And, according to new research on sleep, its veggies may bring you closer to restful shut-eye—read about the correlation below. This issue’s other research recap is on a hopeful benefit of exercise: How it can help stymie the growth of cancer cells as part of an overall cancer-fighting plan.

Chicken Skillet Dinner

  • Olive Oil Hunter News #233 Chicken Skillet Dinner

    This double dose of chicken plus vegetables delights by affording rich flavor and cooks all in one pan.

    Ingredients

    • 1 pound fingerling or red potatoes, halved lengthwise
    • 1 tablespoon plus 1 teaspoon coarse sea salt
    • 1/4 cup whole wheat flour
    • 1/2 teaspoon freshly ground black pepper
    • 1 pound chicken thighs
    • 4 tablespoons extra virgin olive oil, divided use
    • 8 ounces chicken sausage links, cut into 2″ slices
    • 8 ounces button mushrooms, halved
    • 1 yellow onion, halved and sliced into thin sections
    • 4 garlic cloves, finely minced
    • 1/2 teaspoon rosemary needles
    • 1 cup white wine
    • 2 cups homemade or store-bought low-sodium chicken broth

    Directions

    Step 1

    Place the potatoes in a large pot and fill three-quarters with water; add the tablespoon of salt. Bring to a boil and cook for 7 minutes. Drain and set aside.

    Step 2

    In a large bowl, mix the flour, teaspoon of salt, and pepper. Cut each chicken thigh into thirds and toss in the flour mixture to coat; place next to your stovetop.

    Step 3

    Heat a large skillet or wok over medium heat. When hot, add 2 tablespoons olive oil and add the sausage slices. Cook for 5 minutes, flip with tongs, and cook for another 5 minutes. Move the sausage to the outside of the pan and add the chicken thighs; brown them on all sides. Add the mushrooms and sauté until browned on the edges. Use a slotted spoon to transfer the meat and mushrooms to a bowl next to your stovetop.

    Step 4

    Add the rest of the olive oil and the onions to the hot skillet and cook for 5 minutes, until soft. Add the potatoes in one layer, sprinkle with the garlic and rosemary, and let cook undisturbed for 5 minutes to brown the edges; flip and repeat. Transfer the potatoes to the bowl with the meat and deglaze the skillet with the wine, scraping up any bits from the bottom of the pan. Let the wine reduce by half. 

    Step 5

    Add the meat and vegetables back to the skillet along with the chicken stock. Bring the liquid to a boil, then lower the heat to a simmer and let the stock cook down until it thickens to a sauce and an instant-read thermometer registers 165°F when you test a few pieces of the thighs.

    Yields 4 servings

Healthy Ingredient Spotlight: Chicken thighs

Healthy Ingredient Spotlight

Chicken Thighs

I love the deeper flavor of chicken thighs and the convenience of skinless, boneless ones. However, roasting or baking with the bone in can be even more flavorful and less expensive—just pull off the skin when it’s not called for. 

Chicken thighs are a good source of protein, with about 27 grams per 4-ounce serving and just a moderate amount of fat. They’re also a good source of B vitamins and the minerals iron and zinc. 

Quick Kitchen Nugget: Parboiling Potatoes

Quick Kitchen Nugget

Parboiling Potatoes

Parboiling Potatoes

Skillet potatoes are delicious, but it can take quite a bit of time for the potatoes to cook through. Parboiling to the rescue—this short boil partially cooks the spuds, softening not only the inside but also the outside and releasing a layer of gelatinized starch that helps the potatoes crisp up when they’re transferred to a stovetop skillet to finish cooking. 

To parboil potatoes or any other hard vegetable, cut them as desired and add to a stockpot. Fill it three-quarters of the way with cold water and a tablespoon of coarse sea salt. Bring the water to a boil and set a timer for 7 minutes. You should be able to easily pierce a piece or two of potato with a fork, but they should not fall apart. If necessary, transfer them to layers of paper towels and blot dry.

For Your Best Health: Fruit and Veggies for Better Sleep

For Your Best Health

Fruit and Veggies for Better Sleep

We all know about the benefits of eating vegetables and fruit for overall health, but there’s another reason to add them to the menu today: sleeping more soundly tonight. “Dietary modifications could be a new, natural, and cost-effective approach to achieve better sleep,” said Professor Esra Tasali, MD, director of the UChicago Sleep Center and co-senior author of the study, “Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults,” published in Sleep Health: The Journal of the National Sleep Foundation.

Sleep disruptions can have far-reaching negative consequences, impacting cardiovascular and metabolic health, memory, learning, productivity, mood regulation, interpersonal relationships, and more. “The temporal associations and objectively measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge,” said Dr. Tasali.

Studies have shown that inadequate sleep can cause people to gravitate toward unhealthier diets that are higher in fat and sugar. However, despite the far-reaching effects of sleep on public health and even economic productivity, not all that much is known about how diet can affect sleep patterns. In previous observational studies, high fruit and vegetable intakes were associated with better self-reported overall sleep quality. However, this new study was the first to draw a temporal connection between a given day’s dietary choices and objectively measured sleep quality that same night.

Fruit and Veggies for Better Sleep

Healthy young adults who participated in the study reported their food consumption each day with an app and wore a wrist monitor that allowed the researchers to empirically measure their sleep patterns. The researchers, including scientists from Columbia University and the University of California San Diego, specifically looked at “sleep fragmentation,” an index that reflects how often someone awakens or shifts from deep to light sleep throughout the night. They found that each day’s diet was correlated with meaningful differences in the subsequent night’s sleep. Participants who ate more fruits and vegetables during the day tended to have deeper, more uninterrupted sleep that same night, as did those who consumed more healthy carbohydrates such as whole grains.

Based on their findings and statistical modeling, the researchers estimate that people who eat the CDC-recommended five cups of fruits and veggies per day could experience a 16% improvement in sleep quality compared to people who consume no fruits or vegetables.

“Sixteen percent is a highly significant difference,” Dr. Tasali said. “It’s remarkable that such a meaningful change could be observed within less than 24 hours.”

Future studies will help establish causation; broaden the findings across diverse populations; and examine the underlying mechanisms of digestion, neurology, and metabolism that could explain the positive impact of fruits and vegetables on sleep quality. But based on current data, the experts confidently advise that regularly eating a diet rich in complex carbohydrates, fruits, and vegetables is best for long-term sleep health.

“People are always asking me if there are things they can eat that will help them sleep better,” says co-senior author Professor Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia. “Small changes can impact sleep. That is empowering—better rest is within your control.”

Fitness Flash: Exercising A Cancer-Fighting Plan

Fitness Flash

Exercising A Cancer-Fighting Plan

A vigorous workout can spark anti-cancer proteins, cut cancer cell growth, and help survivors fight recurrence by reducing inflammation and improving body composition, according to new research from Edith Cowan University (ECU). ECU PhD student Francesco Bettariga found that a single bout of either resistance or high-intensity interval training increased levels of myokines, a protein produced by muscles, which have anti-cancer effects and that could reduce the proliferation of cancer growth by 20% to 30%. His research with survivors of breast cancer measured myokine levels before, immediately after, and 30 minutes after working out.

“Exercise has emerged as a therapeutic intervention in the management of cancer, and a large body of evidence exists that shows the safety and effectiveness of exercise as medicine, either during or post cancer treatment,” Bettariga said. “The results from this study are excellent motivators to add exercise as standard care in the treatment of cancer.”

While higher levels of myokines were expected in a healthy population after a vigorous workout, Bettariga investigated whether breast cancer survivors would see the same results, given the impact that cancer treatments and cancer itself often have on the body. He added that the long-term implications of elevated myokine levels should be further investigated, particularly in relation to cancer recurrence.

Further research by Bettariga investigated how changes in body composition, following consistent exercise, could impact inflammation, which plays a key role in breast cancer recurrence and mortality by promoting tumor progression. Persistent inflammation not only promotes tumor progression by influencing cell proliferation, survival, invasiveness, and metastasis but also inhibits immune function. Given that the cancer itself and the side effects of treatments can elevate levels of inflammatory biomarkers, survivors of breast cancer are at increased risk of cancer progression, recurrence, and mortality. 

“Strategies are needed to reduce inflammation, which may provide a less-supportive environment for cancer progression, leading to a lower risk of recurrence and mortality in survivors of breast cancer,” he explained. The new research found that by reducing fat mass, which is responsible for releasing anti- and pro-inflammatory markers, and increasing lean mass, through consistent and persistent exercise, cancer survivors had a better chance at reducing inflammation. Unfortunately, quick fixes to reduce fat mass would not have the same beneficial effects, Bettariga stressed when he said, “You never want to reduce your weight without exercising, because you need to build or preserve muscle mass and produce these chemicals that you can’t do through just diet alone.”

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Olive Oil Hunter News #232

Farfalle with Creamy Tomato Ricotta Sauce Recipe, Spotlight on the Basil Family, High-Speed Blenders, Understanding Ultra-Processed Foods and Better Balance 

Take advantage with this delicious tomato sauce recipe while farm stands still have fresh tomatoes for sale, though I will say it’s almost as good made with hothouse cherry tomatoes available all year long. Eating seasonally is always a top goal and can help you avoid many ultra-processed foods—read the highlights of the American Heart Association’s advisory about these packaged products to help you make the good choices for better health. 

Farfalle with Creamy Tomato Ricotta Sauce

  • Farfalle with creamy ricotta tomato sauce Farfalle with Creamy Tomato Ricotta Sauce

    While there’s a place for slowly simmered red sauce, I love how quickly this version comes together, enriched with extra virgin olive oil and ricotta cheese. 

    Ingredients

    • Coarse sea salt
    • 3 tablespoons extra virgin olive oil, plus more for drizzling
    • 1/2 cup grated yellow onions 
    • 4 cups cherry tomatoes 
    • 3 garlic cloves, finely chopped
    • 2 fresh basil sprigs
    • 1 teaspoon sugar
    • 1/4 teaspoon crushed red pepper flakes, more to taste
    • 1 pound farfalle or another pasta of similar size
    • 1/2 cup ricotta cheese
    • 1/4 cup freshly grated Parmigiano-Reggiano cheese

    Directions

    Step 1

    Bring a large pot of water and a tablespoon of salt to a boil just before you start the sauce. 

    Step 2

    Heat a large skillet over medium-high heat. When hot, add the olive oil, onions, and a sprinkling of salt. Cook until the onions become translucent. Add the cherry tomatoes, garlic, basil, sugar, and crushed red pepper, and sauté until the tomatoes burst, stirring constantly. Put the pasta in the boiling water at this point and cook until al dente, according to package directions. 

    Step 3

    Continue cooking the tomatoes for a few more minutes, just until their liquid starts to reduce. Allow to cool slightly, then transfer to a high-speed blender and process to a smooth sauce, about 30 seconds (start at a low speed and increase gradually to avoid splatter). Pour the sauce back in the skillet and, over medium heat, stir in the ricotta. 

    Step 4

    Use a large Chinese strainer to transfer the pasta to the skillet and coat with the sauce. Ladle into deep bowls, sprinkle with the Parmigiano-Reggiano, and drizzle with olive oil.

    Yields 4 to 6 servings

Healthy Ingredient Spotlight: Meet the Basil Family

Healthy Ingredient Spotlight

Basil: Meet the Family

Many people keep basil growing year-round, moving a pot from the garden to a windowsill. But you might be surprised to learn that there are some 150 different basil varieties and that you might prefer one over another…or decide to grow two or more for the different tastes they impart. Here’s a quick rundown of the more common types available:

  • Genovese basil, with its large, rounded leaves and intense taste, is arguably the most popular basil grown. 
  • Sweet basil, as its name implies, has a milder taste; its leaves are lighter in color and pointier than Genovese.
  • Greek basil has rounded leaves smaller than Genovese and usually an even more intense taste. 
  • Thai sweet basil has beautiful pointy green leaves, yet its stalks and flowers are a deep purple. Used in Thai and other South Asian cuisines, it adds layers of taste to dishes.
Quick Kitchen Nugget: High-Speed Blenders

Quick Kitchen Nugget

High-Speed Blenders

High speed blenders smoothie with fresh fruits and vegetables

Food processors changed the way we cook, making so many recipes effortless. Traditional blenders with a small bottom blade couldn’t compete on volume. But with today’s high-speed blenders, many recipes are being shaken up all over again. When it comes to making smoothies, instant sorbets, and large quantities of sauces, blenders with a motor power output of 1,000 watts or more are unbeatable. Some double as a crushed-ice machine and can also grind nuts and seeds in seconds. If you’re in the market for a new blender, check out models from Ninja, Vitamix, and Blendtec. Yes, they’re pricey, but some come with attachments that look like traditional food processor bowls, giving you two appliances in the space of one.  

For Your Best Health: Understanding Ultra-Processed Foods

For Your Best Health

Understanding Ultra-Processed Foods

Last week in The Olive Oil Hunter Newsletter, I shared a study that found dieters who followed a diet of minimally processed foods lost twice the weight of those who ate mostly ultra-processed foods (UPFs) even though they all consumed the same number of calories. A new American Heart Association Science Advisory has detailed even more concerns surrounding UPFs. 

The advisory, “Ultraprocessed Foods and Their Association with Cardiometabolic Health: Evidence, Gaps and Opportunities,” summarizes current knowledge about UPFs and their impact on cardiometabolic health, and outlines opportunities for research, policy, and regulatory reform to improve dietary intake and overall health. It was published in Circulation, the flagship journal of the American Heart Association.

Advisory highlights:

  • Most UPFs, including sugar-sweetened drinks, ultra-processed meats, refined grains, candies, and commercial baked goods, are characterized by poor nutritional quality, contributing to excessive calories, and are typically high in saturated fats, added sugars, and sodium, which contribute to adverse cardiometabolic health outcomes, including heart attack, stroke, obesity, inflammation, type 2 diabetes, and vascular complications.
  • Observational studies have found links between eating higher amounts of UPFs and an increased risk of cardiovascular disease, chronic illness, and mortality.
  • Emerging evidence also suggests certain additives and industrial processing techniques may have negative health effects.
  • However, not all UPFs are junk foods or have poor nutritional quality. A limited number, such as certain commercial whole grains, low-fat-low-sugar dairy, and some plant-based items, have positive nutritional value and, therefore, can be part of an overall healthy dietary pattern.
  • Experts recommend multilevel strategies, including more research to uncover how UPFs specifically impact the body, refining dietary guidance to discourage excessive consumption of nutrient-poor UPFs, clarifying the impact of the limited number of UPFs with more-favorable nutrition profiles, more research on the health impacts of food additives, and evidence-based policies to evaluate and regulate food additives.

“The relationship between UPFs and health is complex and multifaceted,” said Maya K. Vadiveloo, PhD, RD, FAHA, volunteer chair of the writing group for this Science Advisory. “We know that eating foods with too much saturated fat, added sugars, and salt is unhealthy. What we don’t know is if certain ingredients or processing techniques make a food unhealthy above and beyond their poor nutritional composition, and if certain additives and processing steps used to make healthier food like commercial whole grain breads have any health impact.”

The rapid rise in UPF consumption since the 1990s disrupted traditional dietary patterns, potentially contributing to adverse health effects. It is estimated that 70% of grocery store products in the US contain at least one ultra-processed ingredient. As detailed in a CDC report published on August 7, 2025, 55% of calories consumed by people ages 1 and older in the US come from UPFs. Among children ages 1 to 18 years of age, total UPF calories jumped to nearly 62%, and among adults ages 19 and older, it’s 53%. In addition, families with a lower mean income had a higher percentage of UPFs consumed per day: 54.7% for the lowest income group versus 50.4% for the highest income group.

UPFs are relatively inexpensive, convenient, and aggressively marketed, particularly toward youngsters and those living in under-resourced communities, often displacing healthier alternatives. This shift resulted in lowering the overall nutritional quality of typical eating patterns in the US and is misaligned with the American Heart Association’s dietary guidance.

A meta-analysis of prospective studies cited in the Advisory found a dose-response relationship between UPF consumption and cardiovascular events, such as heart attack, stroke, type 2 diabetes, obesity, and all-cause mortality. High versus low UPF intake was linked to a 25% to 58% higher risk of cardiometabolic outcomes and a 21% to 66% higher risk of mortality. More research is needed to understand the appropriate thresholds for daily consumption of UPFs, including what a safe amount is and the incremental risks of eating more UPFs.

Research has also found that UPFs may promote obesity. UPFs frequently contain combinations of ingredients and additives to enhance palatability, and these may influence reward-related brain activity. For example, ingredients like artificial flavors may mimic sweetness without sugar, and this disruption in flavor-nutrient relationships often leads to irregular eating habits and results in weight gain.

“More research is needed to better understand the mechanisms of how UPFs impact health. In the meantime, the Association continues to urge people to cut back on the most harmful UPFs, [which] are high in saturated fats, added sugars and sodium, and excessive calories, and instead follow a diet rich in vegetables, fruits, nuts, seeds and whole grains; low-fat-low-sugar dairy; and lean proteins like fish, seafood, or poultry for better short- and long-term health,” said Dr. Vadiveloo.

Fitness Flash: Be in Better Balance 

Fitness Flash

Be in Better Balance 

Seniors practicing yoga for better balance

Of all the motor skills that contribute to mobility, balance is probably the most overlooked. And as we age, balance—along with strength training—becomes even more important. The American Council on Exercise stresses training both stability and mobility in a variety of planes of motion and positions to maximize your ability to perform everyday activities. 

According to experts at Johns Hopkins Medicine in Baltimore, having a hard time or feeling unsteady when doing activities such as squatting down, standing up from a chair, or simply walking can increase the risk of falling. Exercises that call for strength and balance can help. Always talk to your doctor or a physical therapist first before starting any new exercises, especially if you have weak balance. 

Here’s a progressive exercise sequence that they suggest for people who have a low risk of falling and are able to stand on their own without support from others but in the beginning, stand in a corner or at a kitchen counter in case you start losing your balance and need a wall or counter to steady yourself.

1. Feet apart: Stand with feet about shoulder-width apart, eyes open. Hold steady for 10 seconds, working your way up to 30 seconds. If you find yourself swaying or reaching for the wall or counter frequently, just keep working on this exercise until you can do it with minimal swaying or support. Once you can hold this position firmly for 30 seconds, move on to the next exercise.

2. Feet together: Stand with feet together, eyes open. Hold steady 10 seconds, working your way up to 30 seconds. Once you can do this exercise for 30 seconds with minimal swaying or support, move on to the next one.

3. One foot: Stand on one foot, eyes open. Hold steady 10 seconds, working up to 30 seconds. Switch feet and repeat.

4. Eyes closed: If you can perform the first three exercises safely and with little support, try to do each one with your eyes closed. Hold for 10 seconds, working up to 30 seconds.

You can repeat each exercise up to 5 times per session and build up to repeating the sequence twice a day.

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