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Olive Oil Hunter News #193

Posted on by The Olive Oil Hunter

Jhinga Manchurian and All-American Gingerbread Cookies Recipes, Spotlight on Purple Garlic Powder and Ground Buffalo Ginger Root, Preserving Spices, Treating Metabolic Syndrome and Powerful Pilates

Get ready for two of my most richly spiced recipes yet: a succulent sautéed shrimp dish and zesty gingerbread cookies. They exemplify how you can achieve layers of flavor with the right blends of spices. In addition to turning the spotlight on two ground spices—ginger and garlic— this edition of the newsletter highlights a new approach to combating metabolic syndrome, which now affects one-third of American adults, and the exercise discipline Pilates, a unique approach to becoming stronger and more confident.

Jhinga Manchurian

  • Jhinga Manchurian Jhinga Manchurian

    This Indian dish with Chinese influences has just enough spice for a nice kick and is a deliciously exotic prep for shrimp. 

    Ingredients

    For the shrimp:

    • 1/4 teaspoon freshly ground Vine-Ripened Black Peppercorns
    • 1/4 teaspoon Marash Red Chili Flakes
    • 1/2 teaspoon Purple Garlic Powder
    • Pinch of sea salt
    • 4 tablespoons extra virgin olive oil, divided use
    • 1-1/2 pounds shrimp, peeled and deveined as needed

    For the sauce:

    • 1 teaspoon Purple Garlic Powder
    • 1 teaspoon Ground Buffalo Ginger Root
    • 1 teaspoon Ground Sun-Dried Tomatoes
    • 1 teaspoon rice vinegar 
    • 1 teaspoon sugar
    • 2 teaspoons water
    • 1 tablespoon chili garlic sauce
    • 1 cup chopped scallion
    • 1 serrano chile, chopped
    • 1 tablespoon chopped fresh cilantro, plus more for garnish 
    • 1 teaspoon cornstarch 
    • 1/2 cup water 
    • Optional: 2 cups of steamed broccoli florets

    Directions

    Step 1

    Prep the shrimp: In a bowl large enough to hold the shrimp, add the black pepper, chili flakes, garlic powder, and salt; whisk well. Add 2 tablespoons olive oil and whisk again. Add the shrimp and toss to coat; set aside.

    Step 2

    Prep the sauce: In a small bowl, mix the garlic powder, ground ginger, ground tomatoes, rice vinegar, sugar, water, and chili garlic sauce; set aside.

    Step 3

    Heat a wok over medium-high heat. When hot, add 2 tablespoons olive oil and sauté the shrimp for 2 minutes on each side or until pink and cooked through. Use a slotted spoon to transfer the shrimp to a nearby bowl. Add the scallions, serrano, and cilantro to the hot wok and sauté until soft, about 3 minutes. Stir in the reserved sauce and bring to a boil. Mix the cornstarch with the water and add to the sauce; continue cooking until the sauce has thickened. Add back the shrimp and optional broccoli and toss to coat. Garnish with cilantro if desired.

    Yields 4 servings

All-American Gingerbread Cookies

  • Gingerbread Cookies All-American Gingerbread Cookies

    The dough for these quintessential holiday cookies can be made a day in advance. After baking and cooling, glaze them with simple icing or use thicker royal icing to create fun patterns. 

    Ingredients

    • 1 tablespoon Ground Buffalo Ginger Root
    • 1 tablespoon ground Heirloom Vietnamese Cinnamon
    • 1-1/2 teaspoons freshly grated nutmeg 
    • 1 tablespoonallspice
    • 1-1/2 teaspoons freshly ground Vine-Ripened Black Peppercorns
    • 1-1/2 teaspoons dry mustard 
    • 4 cups all-purpose flour, more if needed 
    • 2 cups white whole wheat flour 
    • 3/4 teaspoon baking soda 
    • 1/4 teaspoon baking powder 
    • 1/4 teaspoon salt
    • 2 sticks unsalted butter at room temperature 
    • 1-1/4 cups dark brown sugar 
    • 2 large eggs 
    • 2 tablespoons extra virgin olive oil
    • 1 cup molasses 

    Directions

    Step 1

    In a small bowl, whisk together the ginger, cinnamon, nutmeg, allspice, black pepper, and dry mustard. In a large bowl, thoroughly whisk together the flours, baking soda, baking powder, and salt, then whisk in the spice mix (this helps to ensure even distribution).

    Step 2

    Cream the butter and sugar until light and smooth. Beat in the eggs, olive oil, and molasses. When fully incorporated, add the flour mixture at a very low speed, in two or three batches, and mix until a dough forms. If the dough is too wet, add more all-purpose flour, 1 tablespoon at a time. Transfer the dough to a large piece of parchment paper and flatten it, then wrap it up in the paper and chill until firm, about 3 hours. 

    Step 3

    To make the cookies, heat your oven to 350°F. Working with half the dough at a time, roll it out on a large piece of parchment paper dusted with flour to about 1/4-inch thick. Use cookie cutters to make your desired shapes and a large metal spatula to transfer the cookies to ungreased cookie sheets. Bake for 12 to 15 minutes depending on size. Cool for 10 minutes before transferring the cookies to racks to finish cooling. Ice as desired.

    Yields approximately 50 3-inch cookies 

Healthy Ingredient Spotlight: Calamansi Vinegar

Healthy Ingredient Spotlight

Purple Garlic Powder and Ground Buffalo Ginger Root

Purple Garlic Powder

Garlic is a mainstay of nearly every cuisine and is grown around the world. But there’s garlic, and then there’s purple garlic, named for the purple striations on its papery skin. Different from garlic grown on a mass scale, my Purple Garlic Powder comes from an heirloom variety cultivated by local farmers in the mountainous Cao Bằng region in northern Vietnam. You’ll discern the difference on your first taste.

Garlic is the edible bulb of a plant in the lily family, along with other well-known alliums—onions, leeks, shallots, chives, and scallions. It has been enjoyed for 5,000 years, with the earliest uses traced back to Egyptian and Indian cultures. Garlic comes in two varieties, soft neck and hard neck. Hard-neck garlic, like my purple garlic, has a hard stalk, or neck, in the center. The bulbs that grow around a hard neck tend to be more succulent than white garlic. Sweeter and more balanced than run-of-the-mill garlic powder, it has delicious notes of brown butter and toasted hazelnuts. It is so intense that it takes just a 1/4 teaspoon to get the flavor of a garlic clove. Using it in addition to fresh garlic will ramp up the garlic taste. 

Garlic powder is a mainstay of dry rubs, marinades, vinaigrettes and other salad dressings, savory dips, tomato sauces, and stews. Perfect for easy peasy garlic bread and croutons and for sprinkling on pizza, it will also enhance chicken piccata, seared scallops, ground meat dishes from burgers to chili, and veggie dishes like mashed potatoes and sautéed spinach. (You’ll get recipes for the bolded dishes and more in the Spice Report that comes with my collection.)

Garlic has been studied for its ability to prevent and treat many chronic conditions thanks to its organosulfur compounds that protect against oxidative stress, a cause of premature aging. Garlic may help reduce the risk of diabetes and cardiovascular disease and, thanks to its antibacterial and antifungal properties, boost the immune system. Because garlic’s compounds are relatively stable, it’s likely that garlic powder retains many of them, according to research published in Frontiers in Nutrition.

With origins in southern China, ginger root has been cultivated for more than 5,000 years. Ginger was not only dried and ground into a rich powder but also preserved and candied. Like nutmeg and other exotic spices, it was a highly valuable commodity that was traded with the West. 

Ground Buffalo Ginger Root

The ginger for my Ground Buffalo Ginger Root is also grown in Vietnam’s Cao Bằng region. Buffalo ginger is bigger than other varieties—its large knobs are reminiscent of a buffalo’s horns. It has a subtle spiciness with hints of sweetness, floral notes, and a nice amount of heat with a richness and a warmth missing in run-of-the-mill ginger powders. It is so flavorful it takes just a 1/2 teaspoon to substitute for a 1-inch piece of fresh ginger.

Thanks to centuries of international trade, ginger is part of many global cuisines, from Asia and India to Africa, Europe, and the Americas. It enhances dishes like West African peanut stew, apple crisp, pumpkin pie, and, of course, gingerbread. Add it to hot oatmeal along with diced apples and cinnamon. It pairs beautifully with honey in salad dressings, glazes, and BBQ sauces and in spice mixes like chai masala, baharat, curry blends, and jerk seasoning for chicken, salmon, and shrimp. Sprinkle it on roasted sweet potatoes and squashes and on pineapple carpaccio and sliced peaches. 

Ginger was—and still is—widely used as a medicinal to treat upset stomachs, nausea, colds, and even arthritis. Research credits ginger’s hundreds of bioactive compounds, like gingerols and shogaols, for its antibacterial, antiviral, and antifungal properties. More research is needed, but ginger may one day play a role in lowering cholesterol and preventing heart disease and diabetes.

Quick Kitchen Nugget: Storing spices

Quick Kitchen Nugget

Preserving your spices

Be sure to close the lids securely on all your herbs and spices, especially those that have been ground into a powder. Moisture, in particular, affects flavor and texture, so make sure your hands and your measuring spoons are completely dry to keep moisture out of the jar and avoid clumping. If any clumps do occur, use the tines of a cocktail fork to break them up.

For Your Best Health: Is your diet “pro-inflammatory”?

For Your Best Health

A new approach to treating metabolic syndrome

Health data has shown that over one-third of US adults have metabolic syndrome, a cluster of conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels. In a new clinical trial called the TIMET study, published in Annals of Internal Medicine, researchers at the Salk Institute and University of California San Diego School of Medicine found that time-restricted eating—also known as intermittent fasting—could offer significant health benefits to adults with metabolic syndrome. 

“For many patients, metabolic syndrome is the tipping point that leads to serious and chronic diseases like diabetes and heart disease,” said co-corresponding author Pam Taub, MD, professor of medicine at the UC San Diego School of Medicine and a cardiologist at UC San Diego Health. “There is an urgent need for more effective lifestyle interventions that are accessible, affordable, and sustainable for the average American.”

Western diets high in sugar, salt, and fat, combined with increasingly sedentary lifestyles, are thought to have contributed to the rising rates of metabolic dysfunction. While the initial recommendation from doctors may be to “eat less and move more,” these lifestyle changes are difficult for most people to sustain long term, said the researchers. They suggest that time-restricted eating offers a more practical approach accessible to a wider range of people, including those already on medication for metabolic syndrome. TIMET is the first study to evaluate the benefits of a customized time-restricted eating schedule in people taking medication, a population group usually excluded from such trials, enabling researchers to measure the benefits of time-restricted eating in addition to existing standard-of-care medications. 

“Our bodies actually process sugars and fats very differently depending on the time of day,” said Salk Professor Satchidananda Panda, PhD, holder of the Rita and Richard Atkinson Chair, and co-corresponding author of the study. “In time-restricted eating, we are reengaging the body’s natural wisdom and harnessing its daily rhythms to restore metabolism and improve health.”

“Unlike expensive pharmaceuticals like Ozempic, which require lifetime use, time-restricted eating is a simple lifestyle change that doesn’t cause side effects and can be maintained indefinitely,” said first author Emily Manoogian, PhD, a staff scientist in Dr. Panda’s lab at Salk. “Patients appreciate that they don’t have to change what they eat, just when they eat.”

In the study, 108 adults with metabolic syndrome were randomly placed into either the time-restricted eating group or the control group. Time-restricted eating protocols were customized to each participant’s eating habits, sleep/wake schedules, and personal commitments. The resulting regimen had them reduce their eating window to a consistent 8-10 hours per day, beginning at least one hour after waking up and ending at least three hours before going to sleep. Dr. Manoogian said this personalized approach made the intervention easier for participants to complete, compared with other intermittent fasting studies, which typically assign the same strict time window to everyone. Both groups continued to receive standard-of-care treatments and underwent nutritional counseling on the Mediterranean diet. Participants also logged their meals using the myCircadianClock mobile app, developed at Salk.

After three months, patients who had completed the time-restricted eating regimen showed improvements in key markers of cardiometabolic health, including blood sugar and cholesterol. They also saw lower levels of hemoglobin A1c, a marker of long-term blood sugar control. This reduction was similar in scale to what is typically achieved through more intensive interventions by the National Diabetes Prevention Program. The time-restricted eating group also showed 3% to 4% greater decreases in body weight, body mass index (BMI), and abdominal trunk fat, a type of fat closely linked to metabolic disease. Importantly, these participants did not experience significant loss of lean muscle mass, which is often a concern with weight loss.

The TIMET trial adds to a growing body of evidence supporting the use of time-restricted eating as a practical, low-cost intervention to improve cardiometabolic health. The promising results suggest that healthcare providers could consider recommending the lifestyle intervention to people with metabolic syndrome as a complement to existing treatments, though additional long-term studies are needed to determine whether time-restricted eating can sustain these benefits and ultimately reduce the risk of chronic disease.

Fitness Flash: The benefits of being a “weekend warrior”

Fitness Flash

Adding power with Pilates 

Though it’s been about 100 years since fitness legend Joseph Pilates created his signature exercise practice, an aura of mystery still surrounds this unique fitness form. Considered a type of strength training, Pilates focuses more on muscle tone than muscle building, creating greater strength, stability and balance, mobility, coordination, range of motion, and endurance, according to Pilates expert Steven Fetherhuff, NCPT, a nationally certified Pilates teacher and coordinator of the Pilates program at HSS, the Hospital for Special Surgery in New York City. 

Pilates exercises are typically done in one of two ways: on an exercise mat or using unique, Pilates-designed machines like the famous Reformer. Many participants choose Pilates studio workouts so they can do both (you’d need a dedicated home space to accommodate the machines). The exercises can all be tailored to your needs and fitness level. 

At the top of the list of Pilates benefits is improving core strength (in the abdominal area and the back), which helps with posture, performing everyday activities, and reducing the risk of falls. Other benefits include better flexibility and mind-body awareness. The movements are easier on the joints than other types of workouts, which is important if you have any painful chronic conditions like arthritis or back pain. Taking private or small Pilates classes can be especially helpful if you’re rehabbing after an injury.

What’s key is finding a trained and experienced instructor who successfully completed the National Pilates Certification Program (NPCP). Pilates teachers with this certification have taken a comprehensive Pilates course and passed a standardized exam (the NPCP website has a directory of certified instructors searchable by zip code). In addition to getting your doctor’s OK before starting Pilates—good advice prior to any new fitness workout—talk with the Pilates instructor you’re considering about your health history and any physical limitations you might have so that exercises can be adapted to your abilities. 

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Olive Oil Hunter News #192

Posted on by The Olive Oil Hunter

Savory Puff Pastry Pinwheels and Imperial Bloody Mary Recipes, Spotlight on Herbes de Provence and Ground Sun-Dried Tomatoes, Storing Spices, Anti-Inflammatory Diet and Weekend Exercising

Recipes are so much more flavorful when you have the best ingredients in your pantry. That’s why I’m so excited about the new herbs and spices in my latest collection from the T. J. Robinson Curated Culinary Selections—six brand-new offerings plus perennial favorites heirloom Vietnamese cinnamon and vine-ripened black peppercorns. I’m sharing two recipes from the Spice Report, the booklet that comes with the collection to show you how easy it is to elevate your dishes. Also, read about an interesting health discovery on the benefits of weekend-only exercise—it provides great motivation for people who just don’t have time to work out during the workweek, along with a study that will have you asking if your diet is pro- or anti-inflammatory.

Savory Puff Pastry Pinwheels

  • Savory Puff Pastry Wheels Savory Puff Pastry Wheels

    These look so elegant yet are a snap to make with packaged puff pastry (I love the Dufour brand because it uses real butter). Flaky and delicious on their own, they’re sublime when topped with a slice of Brie and some fig jam. 

    Ingredients

    • 1 package frozen puff pastry dough, defrosted overnight in the fridge
    • 1 tablespoon Herbes de Provence
    • 1 tablespoon Ground Sun-Dried Tomatoes
    • 1 tablespoon Caramelized Onion Powder
    • 1 small egg, beaten

    Directions

    Step 1

    Preheat your oven to 400°F. On a floured surface with a floured rolling pin, gently roll out any folds in the dough. Sprinkle the entire surface with the tomato powder, herbs, and onion powder (use your fingers as needed to spread them out evenly).

    Step 2

    Slice the dough in half lengthwise, then roll up each half lengthwise, jelly roll style. Next, cut each roll into rounds about 1-inch wide. Place the rounds flat on two cookie sheets and brush the tops and sides with the beaten egg. Bake until nicely puffed and browned, about 25 minutes, but start checking sooner in case your oven runs hot.

    Yields about 32 pinwheels

Imperial Bloody Mary

  • Imperial Bloody Mary Imperial Bloody Mary

    This recipe has twice the tomato-y depth of traditional mixes, thanks to the tomato powder, yet requires little extra effort for all that taste. Enjoy it “virgin” or with your favorite vodka. Multiply the quantities for a party!

    Ingredients

    • 12 ounces best-quality tomato juice
    • 3/4 teaspoon Ground Sun-Dried Tomatoes
    • Splash (about 10 drops) Worcestershire sauce, plus more to taste
    • 1/8 teaspoon Vine-Ripened Black Peppercorns
    • 1-1/2 teaspoons prepared horseradish
    • Juice of 1/4 lemon
    • Cholula or Frank’s hot sauce to taste
    • 1 jigger vodka (optional)
    • Optional garnish: celery sticks

    Directions

    Add all the ingredients to a small pitcher and stir well. Taste and adjust seasonings to your liking by adding more tomato powder,Worcestershire, horseradish, and/or hot sauce. Add 3 or 4 ice cubes to two highball glasses and fill with the Bloody Mary mix. Garnish with a celery stick if desired.

    Yields 2 drinks

Healthy Ingredient Spotlight: Calamansi Vinegar

Healthy Ingredient Spotlight

Herbes de Provence and Ground Sun-Dried Tomatoes 

Herbes de Provence

Provence, in the south of France, is known for picturesque villages, fields of lavender, and, of course, a gentle Mediterranean climate. One of its many culinary gifts to the world is the fragrant blend of dried herbs appropriately named Herbes de Provence. With one whiff of this exquisite mix of oregano, rosemary, savory, and thyme, you’ll be transported to this idyllic locale. 

Herbs have been used for thousands of years. Provence was blessed with a wide range of wild herbs, and eventually, locals began to grow them in private gardens and dry them to use long after the growing season. How the specific mix Herbes de Provence came to be is unclear, though some historians credit it to local monks. Americans’ love of these herbs began in the 20th century when culinary legend Julia Child introduced the US to French cuisine and ingredients. 

A mainstay of French cooking, these herbs are synonymous with classics like tapenade (recipes for bolded dishes are included in the Spice Report), ratatouille, beef bourguignon, and cassoulet, but don’t stop there. Sprinkle them over potatoes and other vegetables before roasting and to season homemade croutons; dress up flatbread Provençal, pasta, pizza, and omelets. Add them to dry rubs, marinades, and vinaigrettes. Because the flavor is intense, it takes just a sprinkling to impart their essence.

The various herbs in the mix have been used for medicinal purposes for centuries. Oregano has a high concentration of phytonutrients, including flavonoids and phenolic acids. Savory is also considered a powerful antioxidant and antibacterial agent. Rosemary is an anti-inflammatory with possible antianxiety and memory-boosting effects. Thyme has long been known for its antiviral, antibacterial, antifungal, and antiseptic properties.

Turkey has a unique location in the world, straddling Europe and Asia, with the sprawling city of Istanbul spanning the two continents. The tomatoes for my Ground Sun-Dried Tomatoes, a variety known for their tangy flavor, are grown on small farms along the country’s Aegean Sea coastline, part of the Mediterranean region. 

Ground Sun-Dried Tomatoes

The long history of tomatoes began some 80,000 years ago in South America, where small wild tomatoes about the size of cherry tomatoes grew. Early 16th-century explorers brought tomato seeds back to Europe, and soon after, the seeds were carried to North America. Drying fresh tomatoes after the growing season not only preserves them but also intensifies their sweet-tart flavor. Grinding them into a powder is a more modern concept that extends the tomato’s versatility and is a favorite of professional chefs—pure tomato taste with just the right amount of acidity, balanced by sweet notes. 

Mix it with panko and herbs for a mac ’n’ cheese topping or to stuff Roma tomatoes before baking. Add it to your favorite rubs for chicken or roasts, vinaigrettes and olive oil-based marinades, hummus, or aioli. Sprinkle it on pizza and into your fresh-pressed olive oil before dipping bread. It will elevate essential tomato sauce and other sauces,gazpacho or other tomato-based soups, zesty rice pilaf, tomato pies,tomato-strawberry jam, savory shortbreads, and scones. It adds color and flavor to breads,homemade pastas, ricotta filling for stuffed shells, and even cream cheese. Sprinkle it on omelets, sautéed or roasted vegetables, and popcorn. You can mix 2 teaspoons of water with 1 teaspoon of powder to make a tablespoon of tomato paste in a pinch!

Tomatoes are chock-full of nutrients, notably lycopene, an antioxidant that supports heart, eye, and prostate health. Drying and grinding tomatoes into a powder helps make the lycopene more bioavailable. Tomato powder also has small amounts of potassium, beta-carotene, and vitamin A.

Quick Kitchen Nugget: Storing spices

Quick Kitchen Nugget

Storing spices

The best way to store spices isn’t the handiest—they should be in tightly sealed glass containers away from light, humidity, and heat, so not above the cooktop. Keep them on a dry pantry shelf or in a drawer away from the oven, and soon it will be second nature to take them out of their new “home” as you prep ingredients and set the table with these great alternatives to salt.

For Your Best Health: Is your diet “pro-inflammatory”?

For Your Best Health

Is your diet “pro-inflammatory”?

As readers of this newsletter know, extra virgin olive oil has significant anti-inflammatory properties—that’s why it gets top marks as a healthy fat. However, according to research done at The Ohio State University’s College of Public Health and published in the journal Public Health Nutrition, more than half of all American adults eat a diet that’s considered pro-inflammatory, meaning it contributes to unhealthy inflammation in the body, which in turn increases the risk of health problems including heart disease and cancer.

The Ohio State research team examined the self-reported diets of more than 34,500 adults included in the 2005-2018 National Health and Nutrition Examination Survey using an existing tool called the dietary inflammatory index, which includes 45 dietary components. The tool assigns dietary inflammation values ranging from −9 to 8, with 0 being a neutral diet. About 34% of those in the study had anti-inflammatory diets, while 9% had neutral dietary inflammatory levels. But “overall, 57% of US adults have a pro-inflammatory diet and that number was higher for Black Americans, men, younger adults, and people with lower education and income,” said lead author Rachel Meadows, PhD, scientist and visiting faculty member. “The overall balance of diet is most important. Even if you’re eating enough fruits or vegetables, if you’re having too much alcohol or red meat, then your overall diet can still be pro-inflammatory.”

Dr. Meadows said she’s less interested in labeling foods as “bad” and more interested in thinking about anti-inflammatory foods as tools people can employ to boost health. “Moving toward a diet with less inflammation could have a positive impact on a number of chronic conditions, including diabetes, cardiovascular disease, and even depression and other mental health conditions,” she explained.

Many people also have elevated chronic inflammation due to non-dietary factors, including stress and adverse childhood experiences, said Dr. Meadows. “There are a lot of factors that contribute to chronic inflammation, and they all interact—even sleep is a key component. Diet can be used as a tool to combat that.” In addition to extra virgin olive oil, top anti-inflammatory foods to add to your diet include garlic, ginger, turmeric, green and black tea, whole grains, green leafy vegetables, legumes including beans and lentils, fatty fish such as salmon, and berries.

Fitness Flash: The benefits of being a “weekend warrior”

Fitness Flash

The benefits of being a “weekend warrior”

Are you too busy during the week to find time for workouts and try to make up for it on weekends? We’ve heard about the downside of being a weekend warrior, like the potential risk of a sports injury when your workouts aren’t consistent. But a recent study led by investigators at Massachusetts General Hospital and published in the journal Circulation found many positives, most importantly that being a weekend warrior is linked to a lower risk of developing hundreds of future diseases from heart and digestive conditions to mental health and neurological illnesses. Also, compared to inactivity, concentrated physical activity patterns may be just as effective for disease prevention as when exercise is spread out throughout the week.

“Physical activity is known to affect risk of many diseases,” said co-senior author Shaan Khurshid, MD, MPH, a faculty member in the Demoulas Center for Cardiac Arrhythmias at Massachusetts General Hospital. “Here, we show the potential benefits of weekend warrior activity for the risk of not only cardiovascular diseases, as we’ve shown in the past, but also future diseases spanning the whole spectrum, ranging from conditions like chronic kidney disease to mood disorders and beyond.”

Dr. Khurshid, along with co-senior author Patrick Ellinor, MD, PhD, co-director of the Corrigan Minehan Heart Center at Massachusetts General Hospital, and their colleagues analyzed information on 89,573 individuals in the prospective UK Biobank study who wore wrist accelerometers that recorded their total physical activity and time spent at different exercise intensities over one week. Participants’ physical activity patterns were categorized as weekend warrior, regular, or inactive, using the guideline-based threshold of 150 minutes per week of moderate-to-vigorous physical activity.

The team then looked for associations between physical activity patterns and incidence of 678 different conditions across 16 types of disease categories, including mental health, digestive, and neurological. Their analyses revealed that weekend warrior and regular physical activity patterns were each associated with substantially lower risks of over 200 diseases compared with inactivity and spanned all the disease categories tested. Associations were strongest for cardiometabolic conditions such as hypertension (23% and 28% lower risks over a median of 6 years with weekend warrior and regular exercise, respectively) and diabetes (43% and 46% lower risks, respectively). 

“Our findings were consistent across many different definitions of weekend warrior activity, as well as other thresholds used to categorize people as active,” said Dr. Khurshid. “Because there appear to be similar benefits for weekend warrior versus regular activity, it may be the total volume of activity, rather than the pattern, that matters most. Future interventions testing the effectiveness of concentrated activity to improve public health are warranted, and patients should be encouraged to engage in guideline-adherent physical activity using any pattern that may work best for them.”

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Olive Oil Hunter News #191

Posted on by The Olive Oil Hunter

Fresh Herb Marinade Recipe, Spotlight on Authentic Balsamic Vinegar, and Keeping Your Blood Pressure and BMI Under Control

Grilled or roasted, even the best cuts of meat benefit from marination, and the following marinade recipe is a hands-down winner. To impart just the right amount of sweetness, it uses the wonderfully rich balsamic vinegar called Condimento Barili Exclusivi from my new T. J. Robinson Curated Culinary Selections collection of artisanal vinegars.

Also in this issue of the Newsletter are two studies crucial to the fight against heart disease and other ills—one on keeping BMI in check and the other on the importance of blood pressure control.

Fresh Herb Marinade

  • Fresh Herb Marinade Fresh Herb Marinade

    This marinade imparts deep flavor to meat, especially when marinated overnight. Consider the following herbs a suggestion—make this recipe your own by combining your favorites, fresh or dried. Note: This Condimento Barili Exclusivi marinade is excellent for beef, lamb, and game; you can adapt it to chicken, pork, and fish by using Condimento Bianco Senape from my collection instead of Barili Exclusivi.

    Ingredients

    • 2 sprigs fresh thyme or 1/4 teaspoon dried
    • 1 sprig fresh rosemary or 1/4 teaspoon dried
    • 1 tablespoon chopped fresh tarragon or 1 teaspoon dried
    • 1 sprig fresh basil
    • 3 fresh sage leaves or 1/2 teaspoon dried
    • 2 garlic cloves
    • 1-1/2 teaspoons coarse salt
    • 1/4 cup Condimento Barili Exclusivi 
    • 1 teaspoon coarsely ground black pepper
    • 1/4 cup extra virgin olive oil

    Directions

    If using fresh thyme and rosemary sprigs, strip the leaves and place them on a cutting board along with the tarragon, basil, sage, garlic, and salt. Coarsely chop them all together. Transfer to a mixing bowl and stir in the vinegar and black pepper, then slowly whisk in the olive oil until thoroughly blended. 

    Yields about 2/3 cup

Healthy Ingredient Spotlight: Calamansi Vinegar

Healthy Ingredient Spotlight

Authentic Balsamic Vinegar 

Condimento Barili Exclusivi

As those of you who have already been enjoying the vinegars of the T. J. Robinson Curated Culinary Selections know, after years of requests from members of the Fresh-Pressed Olive Oil Club, I made it my mission to source the best artisanal vinegars on the planet. That started with distinguishing true aceto balsamico, or balsamic vinegar, from its many pretenders.

With so many bottles on store shelves labeled “balsamic,” it’s important to know how to choose correctly. First and foremost, the vinegar must be completely crafted in Modena, a city within the Emilia-Romagna region of Italy, according to exacting, centuries-old standards enforced by the local consortiums. Anything else is, quite simply, not balsamic vinegar. Also, it can only be made from very specific grapes. Of course, the ultimate quality of a Modena balsamic depends on the skill of the producer, including knowing what wood to pick for each period of barrel-aging.

For the past five years, I’ve worked with the artisans at Società Agricola Acetomodena to bring you the finely crafted balsamic vinegar, Condimento Barili Exclusivi, in my collection. The “condiment” designation allows producers more freedom to craft a vinegar that goes beyond strict requirements of traditional balsamic vinegar, or aceto balsamico tradizionale, and with the perfect balance of acidity, sweetness, and woodiness from the barrel aging—thick, rich, tangy, and velvety. I liken it to when vintners create a cuvée, blending wines from various barrels to create a finished product that is greater than the sum of the parts.

Why you should have this vinegar in your kitchen: Balsamic vinegar is a culinary essential. It adds the perfect finish to cheeses, salads, grilled foods from vegetables to meat, and even fruits, like strawberries, figs, and pineapple. Pair it with your fresh-pressed olive oils to enhance mature or fresh cheeses, from aged Parmigiano-Reggiano to fresh burrata, and to make sauces, marinades, and vinaigrettes. Drizzle a few drops as a finishing touch on flatbreads, steak, risotto, French toast, and even ice cream.

Quick Kitchen Nugget: Whipping Cream

Quick Kitchen Nugget

Deciding Between Vinegars

It’s important to always have a wide selection of vinegars in the pantry. Sometimes I want a sweeter note, other times one that’s more tart. While I don’t believe in any hard-and-fast rules, I do like to pair milder vinegars with milder oils so that one doesn’t overwhelm the other. 

Think about the foods on your plate, too. If you’re making a salad with bitter greens, add sweetness with a sweeter vinegar like Condimento Barili Exclusivi or a mildly acidic note with citrusy Calamansi Vinegar. If you’re making a chopped salad with provolone and salami, a vinegar like my Raspberry Vinegar will balance the richness of the meat and cheese. 

I also like to combine vinegars. For a vinaigrette with great complexity, use equal amounts of a sweet vinegar and a tart one. The beauty of having many wonderful vinegars is that you can have fun discovering the pairings you like best. 

For Your Best Health: Is Your Blood Pressure Under Control?

For Your Best Health

Is Your Blood Pressure Under Control?

According to a study in JAMA Network Open that looked at data on more than 3,000 people over the age of 18, the numbers are alarming: More than half the adults in the US with uncontrolled high blood pressure aren’t even aware that they have it. This was especially true for younger adults between the ages of 18 and 44 years—high blood pressure, or hypertension, is not just a disease of older age. There is also concern about people who take medication for high blood pressure: For more than two-thirds, it remains uncontrolled. Because this was a weighted study, researchers were able to estimate that of the approximately 120 million American adults with hypertension, for about 92.9 million people it’s not under control.

The researchers stated: “These findings have serious implications for the nation’s overall health….Uncontrolled hypertension, which is a leading factor associated with increased risk of cardiovascular disease (CVD) mortality and events, including heart attack and stroke, is also associated with an increased risk of diabetes, chronic kidney disease, and cognitive decline.

“Additionally, despite engagement with the health care system, we found that 70 percent of adults with uncontrolled hypertension who were aware of their condition reported taking antihypertensive medication. While antihypertensive medications are effective in reducing blood pressure and preventing CVD across demographic groups, our results support existing evidence that a prescription alone does not guarantee improved hypertension control at the individual or population level….These findings underscore the need for efforts to improve outcomes across levels of the hypertension control cascade.”

This study points to the importance of having your blood pressure checked regularly and following up regularly as well to see if treatment for high blood pressure is working.

Fitness Flash: Keeping BMI in Check

Fitness Flash

Keeping BMI in Check

According to a study published in the International Journal of Behavioral Nutrition and Physical Activity, to keep weight in check, it’s important to consider not only what you eat but also the times when you eat. Two specific habits associated with a lower body mass index (BMI) in the long term are keeping a longer overnight fast and eating breakfast early.

This research, led by the Barcelona Institute for Global Health (ISGlobal), involved more than 7,000 volunteers between the ages of 40 and 65 who answered questionnaires about their weight and height; eating habits, including meal times; other lifestyle habits; and socioeconomic status. In 2023, after five years, more than 3,000 participants made a follow-up visit to the research team, where their measures were registered again and new questionnaires were completed.

Woman eating breakfast to keep BMI in check

“Our results, in line with other recent studies, suggest that extending the overnight fast could help maintain a healthy weight if accompanied by an early dinner and an early breakfast,” explained Luciana Pons-Muzzo, researcher at ISGlobal at the time of the study and currently at IESE Business School. “We think this may be because eating earlier in the day is more in line with circadian rhythms and allows for better calorie burning and appetite regulation, which can help maintain a healthy weight. However, it is too soon to draw definitive conclusions, so recommendations will have to wait for more robust evidence.”

Added Camille Lassale, ISGlobal researcher and senior co-author of the study, “There are different ways of practicing what is known as ‘intermittent fasting’ and our study relates to one of them, which is overnight fasting. What we observed in a subgroup of men who do intermittent fasting by skipping breakfast is that this practice has no effect on body weight. Other intervention studies in participants with obesity have shown that this tactic is no more effective than reducing calorie intake in reducing body weight in the long term.” 

“Our research is part of an emerging field of research known as ‘chrononutrition,’ which focuses not only on analyzing what we eat but also [on] the times of day and the number of times we eat,” says Anna Palomar-Cros, a researcher at ISGlobal at the time of the study. “At the basis of this research is the knowledge that unusual food intake patterns can conflict with the circadian system, the set of internal clocks that regulate the cycles of night and day and the physiological processes that must accompany them.” 

This study provides continuity to a line of ISGlobal research on chrononutrition, which in recent years has published two other studies with results in the same direction. In these studies, it was observed that eating dinner and breakfast early was associated, respectively, with a lower risk of cardiovascular disease and type 2 diabetes.

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Olive Oil Hunter News #190

Posted on by The Olive Oil Hunter

Lemon Mousse with Blueberry Compote Recipe, Spotlight on Calamansi Vinegar, Whipping Cream, Achieving Greater Work Satisfaction, and Travel – A Fountain of Youth

I hope you’re in the mood for citrus because I have a rich and creamy lemon mousse recipe to share with you. The secret to its depth of flavor is Calamansi Vinegar, part of the quartet of the latest T. J. Robinson Curated Culinary Selections collection of artisanal vinegars. I’m also sharing two studies that touch on the work-life balance so important for well-being. The first reveals a simple step to increase work satisfaction, while the second focuses on time off and details an unexpected benefit of travel.

Lemon Mousse with Blueberry Compote

  • Lemon Mousse with Blueberry Compote Lemon Mousse with Blueberry Compote

    Calamansi Vinegar adds depth to the lemon curd that’s then folded into whipped cream for this silky mousse, and it imparts just the right amount of tang to the berry compote. Both the mousse and the compote can be made a day ahead and refrigerated. Layer any extra compote with yogurt for breakfast the next day!

    Ingredients

    For the compote:

    • 4 cups blueberries, fresh or frozen, divided
    • 2 tablespoons cornstarch
    • 1/2 cup sugar
    • 1/4 cup water
    • 1 tablespoon Calamansi Vinegar
    • Pinch of fine salt
    • 1 tablespoon extra virgin olive oil  

    For the curd:

    • 3 large or 5 small lemons
    • 2 large eggs, plus 1 yolk
    • 3/4 cup sugar 
    • 2 tablespoons cornstarch 
    • 2 tablespoons Calamansi Vinegar
    • 1/2 teaspoon vanilla extract
    • Pinch of sea salt
    • 2 tablespoons extra virgin olive oil  

    For the mousse: 

    • 2 cups heavy cream
    • 1/4 cup confectioners’ sugar

    Optional garnish: 

    • Fresh lemon zest 

    Directions

    Step 1

    Make the curd: Zest the lemons with a microplane grater, and then juice them—you should have 1 or more tablespoons of zest and 1 cup of juice. Some pulp is fine to include in the juice, but remove any seeds.

    Step 2

    In a saucepan, whisk the eggs and yolk thoroughly, and then whisk in, one ingredient at a time, the sugar, cornstarch, lemon juice and zest, vinegar, vanilla, and salt. Place the pan over medium heat and whisk constantly as it comes to a very low boil. Cook for 2 minutes, lowering the heat if necessary to prevent a rapid boil. The curd should be thick enough to coat the whisk.

    Step 3

    Remove from the heat. (If you see bits of egg white, use the blade of a spatula to press the curd through a fine strainer into a bowl.) Slowly whisk in the olive oil until completely blended. Pour the curd into a glass bowl or jar and allow it to come to room temperature before covering with plastic wrap and placing in the fridge to thicken further, about an hour. 

    Step 4

    Make the blueberry compote: Mix 3 cups blueberries, cornstarch, sugar, water, vinegar, and salt in a frying pan (this allows for more even cooking than a saucepan). Bring to a boil, stirring frequently. Turn the heat down to a simmer and cook, stirring occasionally, until most of the blueberries break up and the mixture thickens, about 3 to 5 minutes. While still warm (but not hot), fold in the olive oil and the last cup of berries. Let it come to room temperature before serving (refrigerate if not using within an hour).

    Step 5

    Make the mousse: Whip the cream and sugar until stiff. Gently fold in the lemon curd with a large spatula until mostly combined. Chill until ready to serve.

    Step 6

    To serve, spoon ample amounts of mousse into dessert bowls or glasses. Stir the compote, then place dollops randomly around the mousse. If desired, use a microplane grater to top each serving with lemon zest.

    Yields 8 servings

Healthy Ingredient Spotlight: Calamansi Vinegar

Healthy Ingredient Spotlight

Calamansi Vinegar

Condimento Bianco Senape, or White Condiment with Mustard

If you’ve never tried Calamansi Vinegar, you’ll find that it adds a zesty layer of flavor to recipes that call for citrus. Drizzle it over seafood dishes like ceviche and tuna tataki, crudo, vegetable and grain salads, greens (raw or cooked), and roasted vegetables. It’s excellent in a marinade for grilled fish and as a finishing drizzle on chicken piccata and other dishes with a lemon sauce. Swap it for lemon juice in aioli and in homemade mayo and for lime juice in guacamole and in mango salsa. It enhances citrus-based desserts, from granita to lemon curd, and alcoholic and non-alcoholic drinks like margaritas or plain sparkling water. A scant teaspoon—the equivalent of a squeeze of lemon—delivers a punch of flavor.

Just what is a calamansi? Also called a calamondin or Philippine lime (where it’s now primarily grown), it’s a citrus fruit native to many countries in Southeast and East Asia, such as Indonesia and (southern) China, and a staple of many cuisines in these regions. It’s often described as a cross between a kumquat and a mandarin orange, though its taste makes me think of exotic yuzu enhanced with a blend of traditional citrus—lime, lemon, tangerine, and orange. In my Calamansi Vinegar, you’ll taste notes reminiscent of fresh ginger, lemongrass, lemon verbena, lemon candies, and makrut lime leaves. 

Quick Kitchen Nugget: Whipping Cream

Quick Kitchen Nugget

Whipping Cream

A simple step often overlooked is to chill your bowl and beaters in the fridge for 15 minutes before whipping heavy cream (if you’re in a rush, just pop them in the freezer for 5). Keep your cream in the fridge right up until you’re ready to whip it so it too will be cold. If you start to whip on a low speed, you won’t find yourself covered in splatters; gradually increase the speed as the cream thickens. If you’re mixing other ingredients into the whipped cream, make sure they’re cold or no warmer than room temperature since warmth will deflate the cream. To retain as much loft as possible when folding in any ingredients, use a spatula in a “J” motion, from the center of the bowl to the outer edge, making quarter-turns of the bowl with every stroke. 

For Your Best Health: Achieving Greater Work Satisfaction

For Your Best Health

Achieving Greater Work Satisfaction

On average, we spend three and a quarter hours a day looking at our phones. In a recent study from Ruhr-University Bochum in Germany, researchers found that cutting back this time by one hour a day is not only good for our mental health but also helps us feel happier and more motivated at work, with a better work-life balance.

For their study, the researchers assigned each of the 287 participants all from different professional sectors to one of four groups of roughly equal size: The smartphone group reduced their private smartphone use by one hour a day for one week, the sport group increased their daily physical activity by 30 minutes, the combination group did both, and the control group didn’t change their routine at all. All participants completed online questionnaires before these interventions, immediately afterward, and two weeks after the intervention period ended, providing information about their well-being with regard to both work and mental health.

The researchers found that in the smartphone and combination groups, work satisfaction and motivation, work-life balance, and mental health had improved significantly. What’s more, the feeling of work overload and symptoms of problematic smartphone use were significantly reduced. All interventions led to a reduction in depressive symptoms and increased the participants’ sense of control.

“A conscious and controlled reduction of non-work-related screen time, in combination with more physical activity, could improve employees’ work satisfaction and mental health,” concluded Julia Brailovskaia, PhD, corresponding author of the study and a professor at Ruhr, adding that these interventions could either become part of established company programs or serve as a time- and cost-efficient, low-threshold stand-alone program.

Fitness Flash: Travel - A Fountain of Youth

Fitness Flash

Travel: A Fountain of Youth

Researchers from Edith Cowan University (ECU) in Australia believe that travel could be a great way to forestall aging. For the first time, an interdisciplinary study has applied the theory of entropy to tourism, finding that travel could have positive health benefits, including slowing down the signs of aging. Entropy is defined as the general trend of the universe toward death and disorder. The entropy perspective suggests that tourism could trigger entropy changes, with positive experiences mitigating entropy and enhancing health.

“Aging, as a process, is irreversible. While it can’t be stopped, it can be slowed down,” ECU PhD candidate Fangli Hu said. She noted that positive travel experiences could enhance individuals’ physical and mental wellness through exposure to novel environments, engagement in physical activities and social interaction, and the fostering of positive emotions. These potential benefits have been acknowledged through practices such as wellness tourism, health tourism, and yoga tourism.

Travel therapy could serve as a groundbreaking health intervention when viewed through an entropy lens, she added. Tourism typically exposes people to new surroundings and relaxing activities, and novel settings can stimulate stress responses and elevate metabolic rates, positively influencing metabolic activities and the body’s self-organizing capabilities. These contexts may also trigger an adaptive immune system response, the research found.

T. J. Robinson and Duccio in Chile
T. J. Robinson and international olive oil expert Duccio Morozzo della Rocca in a Chilean olive grove selecting the best of the best fruit—the first step in our quest to bring you, Club members, the finest oils on the planet.

“Put simply, the self-defense system becomes more resilient. Hormones conducive to tissue repair and regeneration may be released and promote the self-healing system’s functioning,” said Hu. “Leisurely travel activities might help alleviate chronic stress, dampen overactivation of the immune system, and encourage normal functioning of the self-defense system. Engaging in recreation potentially releases tension and fatigue in the muscles and joints. This relief helps maintain the body’s metabolic balance and increases the anti-wear-and-tear system’s effectiveness. Organs and tissues can then remain in a low-entropy state.” 

Travel that encompasses physical activities such as hiking, climbing, walking, and cycling, can also boost metabolism and energy expenditure. “Participating in these activities could enhance the body’s immune function and self-defense capabilities, bolstering its hardiness to external risks,” Hu said. “Physical exercise may also improve blood circulation, expedite nutrient transport, and aid waste elimination to collectively maintain an active self-healing system. Moderate exercise is beneficial to the bones, muscles, and joints in addition to supporting the body’s anti-wear-and-tear system.”

It’s still important to account for the flip side of travel: The research pointed out that tourists could face challenges such as infectious diseases, accidents, and water and food safety issues, all of which should be considered when planning a trip.

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