Horiatiki Salad Recipe and The MIND Diet for Brain Health: More Benefits of Olive Oil

I’m a huge fan of both Greek and Middle Eastern salads, the ingredients of which are not only delicious but also mainstays of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a way of eating designed for brain health. It’s an offshoot of the super-healthy Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Why the distinction? Because the latest research on the MIND diet shows it can slow aging as well as reduce dementia risk. Add this to the list of the benefits of olive oil—it’s one of the super foods that MIND suggests including every day.

Horiatiki: The Sequel!

• Olive Oil Hunter News #237

  Béarnaise Recipe, Spotlight on Austrian Red Wine Vinegar, Who Needs a Dedicated Double Boiler, Shedding Light on Common Allergens and Managing Fitness Setbacks

  Every now and then I want an indulgence, and one I find so tempting is the French classic I mastered in culinary school: béarnaise, the 200-year-old sauce said to have been created by accident by the Parisian chef Jean-Louis-François Collinet. It’s as sumptuous today as it was back then. But you don’t have to be a professional cook to make it at home—all you need are the right ingredients and equipment.  

  Béarnaise

  

  Healthy Ingredient Spotlight

  Austrian Red Wine Vinegar

  

  Red wine vinegar is a pantry essential, but this one, finely crafted in Austria, is in a class by itself. Rotweinessig is one of the most traditional vinegars in the country—it’s what Austrians use on a daily basis. The Austrian Red Wine Vinegar in my 2026 collection of artisanal vinegars is crafted from fresh wine made from Austria’s own popular Zweigelt grapes. The grapes are grown in the Styria region of the country, which is called the green heart of Austria because of its verdant and hilly landscape and rich agriculture. The wine goes through a second fermentation to convert the alcohol into acetic acid, and then it’s stored for several years in oak barrels, which softens the acidity while maintaining a wonderful fresh taste—mild and harmonious. 

  

  Quick Kitchen Nugget

  Who Needs a Dedicated Double Boiler?

  A double boiler is simply two stacked pots, though the name is somewhat misleading since only the bottom pot holds boiling liquid (water). The top pot is where you place ingredients that could easily burn, like chocolate or butter, or curdle, like egg-based custards, sauces, and curds. The cooking is done by the steam that rises from the boiling water in the bottom pot, which must be filled with only about 2 inches of water. This prevents the boiling water from touching the top pot. The cooking time is somewhat longer, but it’s less risky than placing delicate ingredients over direct heat.

  You can easily create a makeshift double boiler by placing a large heatproof glass or metal bowl over a saucepan. The bowl should cover the opening of the pot but not be so deep that it touches the boiling water.

  

  For Your Best Health

  Shedding Light on Common Allergens

  

  Sneezing caused by cats, dust mites, or mold may one day be preventable with a flip of a switch. Researchers at the University of Colorado at Boulder found that UV222 light can alter allergen proteins, reducing allergic reactions without dangerous side effects. Within 30 minutes, airborne allergens decreased by up to 25%, according to their study published in the journal ACS ES&T Air.

  “We have found that we can use a passive, generally safe ultraviolet light treatment to quickly inactivate airborne allergens,” said study author Tess Eidem, PhD, a senior research associate in the Department of Civil, Environmental, and Architectural Engineering. “We believe this could be another tool for helping people fight allergens in their home, schools, or other places where allergens accumulate indoors,” said Dr. Eidem. 

  If you walk into a room where there’s a cat and you sneeze, it’s not actually the cat you are reacting to. It’s likely airborne flecks of a protein produced in its saliva. The protein spreads when the cat licks itself and sends up microscopic flakes of dead skin that float in the air (aka dander). When we inhale these particles, our immune system produces antibodies that bind to the protein’s unique 3D structure, kicking off an allergic reaction.

  Cats, dogs, mice, dust mites, mold, and plants all emit their own unique proteins, with their own unique structure. Unlike bacteria and viruses, these allergens can’t be killed because they were never alive. “After those dust mites are long gone, the allergen is still there,” said Dr. Eidem. “That’s why if you shake out a rug, you can have a reaction years later.”

  Standard methods of reducing allergens, like vacuuming, washing walls, using an air filter, and regularly bathing pets, can work OK but are hard to maintain, long-term studies show. Instead of eliminating the proteins that cause allergies, Dr. Eidem and coauthors Mark Hernandez, PhD, a professor of civil, environmental, and architectural engineering, and Kristin Rugh, a microbiologist in the lab, sought to change their structure, much like unfolding an origami animal, so the immune system wouldn’t recognize them. “If your immune system is used to a swan and you unfold the protein so it no longer looks like a swan, you won’t mount an allergic response,” explained Dr. Eidem. UV light, their study suggests, can do that.

  UV222 lights are already commercially available, mostly for industrial antimicrobial uses. Dr. Eidem envisions a day when companies could engineer portable versions for people to switch on when they visit a friend with a pet or clean out a dusty basement. UV222 systems could also potentially protect workers frequently exposed to allergens, such as those who work around live animals.

  One in three adults and children in the United States have allergies, according to the Centers for Disease Control and Prevention. Dr. Eidem hopes her research, and more to come, can provide some relief or even save lives. “Asthma attacks kill about 10 people every day in the United States, and they are often triggered by airborne allergens,” she said. “Trying to develop new ways to prevent that exposure is really important.”

  

  Fitness Flash

  Managing Setbacks

  Roadblocks on the route to better fitness are common for almost everyone. Maybe you started off strong, but then, little by little, other responsibilities got in the way and your motivation began to wane. Or maybe you were too ambitious at first and got hurt and sidelined, or you’re simply impatient with the pace of your improvement. Setbacks can be discouraging, but you can overcome them and achieve your goals, say the experts at the American Council on Exercise. Here’s what they suggest:

  • View setbacks as part of your journey rather than as failures. 
  • Keep a progress chart to remind yourself of how far you’ve come.
  • Break big goals into smaller, more attainable steps. If you hope to run a 5K, start by aiming for a 1K or 2K.
  • Pair new habits with existing ones, like doing calf rises while brushing teeth, to help them become permanent. 
  • Build the mental strength needed to navigate challenges and stay committed to goals. This could be through guided meditation or mindful workouts like yoga and tai chi.
  • Try a fitness app that offers daily reminders, progress tracking, and motivational tips. 
  • Celebrate all achievements, even the smallest ones, like every pound lost. 

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• Béarnaise

  Rich and buttery, this is the ultimate sauce for steak—and the perfect dip for roasted potatoes.

  Ingredients

  • 1/4 cup Austrian Red Wine Vinegar
  • 1 shallot, minced
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon fresh tarragon leaves, chopped, or 1 teaspoon dried
  • 12 tablespoons unsalted butter
  • 2 egg yolks
  • 1 tablespoon water
  • Coarse sea salt to taste

  Directions

  Step 1

  In a small saucepan, bring the vinegar, shallot, black pepper, and tarragon to a boil. Lower the heat and cook until the vinegar is reduced by half. Pour into the top of a double boiler (or a metal or heatproof glass bowl that will fit over a saucepan) and allow to come to room temperature. 

  Step 2

  Melt the butter in the microwave or a small saucepan and set aside. Fill the bottom of the double boiler (or another saucepan) with 2 inches of water, bring to a boil, and then lower the heat to a simmer. Whisk the egg yolks and water into the vinegar reduction and place the mixture over the simmering water. Whisk continuously until it doubles in volume. Then slowly whisk in the butter, about 2 tablespoons at a time. Continue whisking vigorously until the sauce becomes thick but is still pourable. Taste and season with salt, if desired. 

  Step 3

  Remove the double boiler/saucepan from the heat. The sauce can sit while you cook your steak. Whisk gently before serving, if needed.

  Yields a scant cup, enough for 4 steaks

• Olive Oil Hunter News #236

  Tabbouleh Recipe, Spotlight on Condimento Bianco Menta, Why How You Cut Foods Matters, Hold the Fries and Taking a Global Perspective on Exercise 

  I love a do-ahead dish like tabbouleh that can also be a grab-and-go lunch. My version is enhanced by the subtle mint notes in my Condimento Bianco Menta, a unique vinegar in my brand-new collection of artisanal vinegars from the T. J. Robinson Curated Culinary Selections. Sweet, fragrant, and infused with real mint leaves, it’s crafted in the style of a fine Italian balsamic (and read below to learn why there’s actually no such thing as “white balsamic”). Get ready for it to be your new favorite.

  Also in this issue, you’ll read about the risk of French fries when eaten too often (they have the opposite effect of potatoes roasted in olive oil!). I’m also sharing research on how much exercise is optimal as we get older, based on a new global consensus.

  Tabbouleh

  

  Healthy Ingredient Spotlight

  Condimento Bianco Menta

  

  Last year, when I introduced my Condimento Bianco Senape, a white wine vinegar with mustard seeds, I knew it would be a hard act to follow. But lightning can strike twice. This year, I created a mint-infused vinegar for the new collection, Condimento Bianco Menta (which means “white condiment with mint”). It’s reminiscent of a fine balsamic because it’s crafted in a sweet style, but it’s called a condimento and not a “white balsamic” because that is not a recognized type of vinegar in Modena, Italy, the birthplace of balsamic vinegar. A true balsamic vinegar is made solely from grape must, which is the result of cooking down all the parts of Lambrusco and Trebbiano grapes. 

  My condiment has the perfect ratio of cooked white grape must (from only Trebbiano grapes for the light color) to white wine vinegar. I chose to use classic Italian mint—an important distinction because the peppermint used in holiday cooking can be so overwhelming—and to have the leaves added right at the time of bottling. Unlike vinegars misleadingly labeled “white balsamic” on shelves in the US and containing all sorts of colorings and flavorings, nothing else goes into this naturally sweet vinegar. 

  

  Quick Kitchen Nugget

  Why How You Cut Foods Matters

  Whether you’re cutting up vegetables for a salad, like tabbouleh or Cobb, or for roasting in the oven, it’s often important to cut the different ingredients into pieces of the same size. Uniform cuts enhance the flavors of the foods and help different vegetables cook uniformly, provided the ingredients have similar density—so they should be all root vegetables, such as carrots and beets, or all high-water-content vegetables, like zucchini and eggplant, to name two examples. The prep does take longer and requires careful knife skills, but the finished dishes will taste—and look—even better. 

  

  For Your Best Health

  Hold the Fries

  French fries may be more than just a guilty pleasure—they could raise your risk of type 2 diabetes by 20% if eaten three times a week, according to a study published in the journal The BMJ. While eating the same amount of boiled, baked, or mashed potatoes doesn’t appear to have that effect, replacing any form of potatoes with whole grains seems to lower diabetes risk, and swapping them for white rice was linked to an increase!

  Potatoes contain several nutrients, including fiber, vitamin C, and magnesium, but they also have a high starch content and are high on the glycemic index. They have been linked to a higher risk of developing diabetes, but whether that was influenced by the cooking method used was unclear, as was which food swaps were better or worse.

  To address these questions, a group of researchers from various institutions analyzed data from three important US studies: Nurses’ Health Study (1984-2020), Nurses’ Health Study II (1991-2021), and Health Professionals Follow-up Study (1986-2018). In all, more than 205,000 health professionals were represented. 

  During almost 40 years of follow-up, 22,299 people were diagnosed with type 2 diabetes. After adjusting for lifestyle and dietary factors related to diabetes risk, the researchers found that for every three weekly servings of total potatoes, the rate of type 2 diabetes increased by 5%, and for every three weekly servings of French fries, the rate increased by 20%. However, a similar intake of specifically baked, boiled, or mashed potatoes was not associated with a significant increased risk.

  Replacing three weekly servings of potatoes with whole grains lowered the type 2 diabetes rate by 8%. More specifically, substituting baked, boiled, or mashed potatoes with whole grains lowered the rate by 4%, and replacing French fries lowered the rate by 19%. In contrast, replacing potatoes with white rice was associated with an increased risk of type 2 diabetes.

  This is an observational study, so no firm conclusions can be drawn about cause and effect, and the researchers say they couldn’t rule out the possibility that other unmeasured factors may have influenced the results. Most participants were also health professionals of European ancestry, so findings may not apply to other populations. Nevertheless, the researchers concluded that their “findings underscore that the association between potato intake and type 2 diabetes risk depends on the specific foods used as replacement. The findings also align with current dietary recommendations that promote the inclusion of whole grains as part of a healthy diet for the prevention of type 2 diabetes.”

  

  Fitness Flash

  Taking a Global Perspective on Exercise 

  An international group of health experts recently authored the paper “Global Consensus on Optimal Exercise Recommendations for Enhancing Healthy Longevity in Older Adults” published in The Journal of Nutrition, Health and Aging, to encourage health professionals to stress the therapeutic value of exercise to their patients. Their core point is this: Staying active and getting exercise can help counteract age-related declines in physical, cognitive, and psychological health, extending the health span and improving people’s quality of life; being sedentary is linked to a range of age-related health issues, including obesity, sarcopenia (muscle loss), frailty, disability, and numerous chronic illnesses.

  Exercise has long been called free medicine. Building on that premise, the researchers suggest we look at activity as a form of treatment, with people getting exercise prescriptions tailored to their specific goals, from disease prevention to enhanced fitness and function. But they point out that the value of exercise is rarely addressed or turned into an action plan by doctors during health visits, stating, “This cautious approach to exercise counseling appears to stem from an unfounded fear of exercise-related injuries or the perceived risks of more vigorous activities for older adults, whereas, in reality, the greater danger lies in sedentariness. Integrating evidence-based exercise programs that are comprehensive and adaptable to individual health conditions is crucial across all healthcare settings, including community and institutional settings. By doing so, healthy aging can be promoted, and the growing burden of noncommunicable diseases associated with inactivity can be addressed.” 

  They noted that evenmodest activities like balance exercises or strength training can pay huge dividends in mobility and independence, and going to fitness classes can reduce isolation and provide people with a sense of community. 

  With all that exercise can do, you might want to bring it up with your healthcare provider and not wait for them to initiate the conversation. Here are some talking points mentioned in the consensus: Ask for a program individually tailored to you, one that takes into account your abilities, preferences, and any medical conditions you have. Ask that the program include a combination of strength training, aerobic activities, balance exercises, and cognitive challenges for the most benefits. And ask for help setting realistic short-term goals. Ask your doctor to monitor your progress, if possible, and acknowledge when you meet goals because this instills confidence and will encourage you to stick with the plan.

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• Tabbouleh

  This salad features bulgur, a versatile whole grain that’s made from cracked wheat and packed with protein and fiber (it’s also great folded into just-roasted vegetables). This zesty dish can be a side or a meatless meal.

  Ingredients

  • 3/4 cup uncooked bulgur 
  • 1/3 cup extra virgin olive oil, plus more for drizzling
  • 2 tablespoons Condimento Bianco Menta
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon fine sea salt, plus more to taste
  • 1/4 teaspoon freshly ground black pepper, plus more to taste
  • 1 cup loosely packed fresh flat-leaf parsley leaves
  • 1/2 cup loosely packed fresh mint leaves
  • 2 ounces shelled walnuts
  • 2 large ripe tomatoes or 2 cups cherry tomatoes

  Directions

  Step 1

  Bring 1 1/2 cups water to a boil and add the bulgur. Simmer, according to package directions, until the water is absorbed, about 15 minutes, watching carefully toward the end to avoid scorching. Remove from the heat and set aside to cool.

  Step 2

  In a large bowl, make the dressing by whisking together the olive oil, vinegar, lemon juice, salt, and pepper. 

  Step 3

  Roughly chop the parsley, mint, and nuts and add to the bowl with the dressing. Coarsely chop the tomatoes (if using cherry tomatoes, halve them) and add along with the bulgur, folding them in well. Taste and add more salt and pepper as desired. Serve with a drizzle of olive oil. 

  Yields 4 servings

• 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

• 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

  

  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

  The Spatula You Didn’t Know You Needed

  

  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

  A Fruit That Lowers Diabetes Risk

  

  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 

  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

  

  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

  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.

  

  

  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 

  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. 

  

  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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• 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

• 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

  

  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

  

  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

  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.

  

  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

  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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• 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

For Your Best Health

The MIND Diet for Brain Health: More Benefits of Olive Oil

According to a new study from researchers at the Columbia University Mailman School of Public Health and The Robert Butler Columbia Aging Center, a very specific brain-boosting diet has been linked to reduced dementia risk and a slower pace of aging. The study, “Diet, Pace of Biological Aging, and Risk of Dementia in the Framingham Heart Study,” published in the Annals of Neurology, also explains how the diet helps slow down the processes of biological aging.

“Much attention to nutrition in dementia research focuses on the way specific nutrients affect the brain,” said Daniel Belsky, PhD, associate professor of epidemiology and a senior author of the study. “We tested the hypothesis that healthy diet protects against dementia by slowing down the body’s overall pace of biological aging.”

The researchers used data from the second generation of the Framingham Heart Study, the Offspring Cohort. Participants were 60 years of age or older and free of dementia and had available dietary, epigenetic, and follow-up data. Follow-up was done at nine examinations, approximately every 4 to 7 years, which included a physical exam, lifestyle-related questionnaires, blood sampling, and, starting in 1991, neurocognitive testing. Of 1,644 participants included in the analyses, 140 developed dementia. 

To measure the pace of aging, the researchers used an epigenetic clock called DunedinPACE developed by Dr. Belsky and colleagues at Duke University and the University of Otago in Dunedin, New Zealand. The clock measures how fast a person’s body is deteriorating as they grow older, “like a speedometer for the biological processes of aging,” explained Dr. Belsky.

“We have some strong evidence that a healthy diet can protect against dementia,” said Yian Gu, PhD, associate professor of neurological sciences at Columbia University Irving Medical Center and the other senior author of the study, “but the mechanism of this protection is not well understood.” Past research linked both diet and dementia risk to an accelerated pace of biological aging. “Testing the hypothesis that multi-system biological aging is a mechanism of underlying diet-dementia associations was the logical next step,” explained Dr. Belsky.

The research determined that higher adherence to the MIND diet slowed the pace of aging as measured by DunedinPACE and reduced risks for dementia and mortality. Furthermore, slower DunedinPACE accounted for 27% of the diet-dementia association and 57% of the diet-mortality association.

“Our findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk, and therefore, monitoring pace of aging may inform dementia prevention,” said first author Aline Thomas, PhD, of the Columbia Department of Neurology and Taub Institute for Research on Alzheimer’s Disease and the Aging Brain. “However, a portion of the diet-dementia association remains unexplained, therefore we believe that continued investigation of brain-specific mechanisms in well-designed mediation studies is warranted.”

“We suggest that additional observational studies be conducted to investigate direct associations of nutrients with brain aging, and if our observations are also confirmed in more diverse populations, monitoring biological aging may indeed inform dementia prevention,” noted Dr. Belsky.

Exactly What Is the MIND Diet?

MIND is a hybrid of the Mediterranean and DASH diets, tailored to reflect key findings from nutrition and dementia research. It details serving sizes of specific foods to focus on and which to limit, primarily those high in saturated fat, which is known to negatively affect brain health. 

Foods and portions to eat every day: 1/2 to 1 cup green leafy vegetables, 1/2 cup other vegetables, 2 tablespoons extra virgin olive oil, and three 1-ounce servings of whole grains. 

Foods and portions to eat over the course of each week: 5 ounces nuts, 2-1/2 cups berries, 1-1/2 cups legumes, two 3-to-5-ounce servings of skinless poultry, and 3-to-5 ounces fish.

Foods to limit to these weekly totals: three or fewer 3-to-5-ounce servings of red and processed meats, 1 ounce whole-fat cheese, 1 fried or fast food, and 4 sweet servings. If desired, no more than 1 teaspoon of butter or stick of margarine a day.

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