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 #240

  Chai Spice Cashews and Chicken Paprikash Recipes, Spotlight on Paprika and Sumac, Blooming Spices and Walking to Lower Back Pain

  Recipes are so much more flavorful when you start with top-notch ingredients. That’s why I’m so excited about the herbs and spices in the latest collection from the T. J. Robinson Curated Culinary Selections—seven brand-new offerings plus your perennial favorite 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. Plus read about the link between walking more and experiencing less back pain.

  Chai Spice Cashews

  Chicken Paprikash

  

  Healthy Ingredient Spotlight

  Paprika and Sumac

  The European country of Hungary has a vivid history, but, if it’s known for one thing above all others, it’s paprika, the brilliant red spice derived from sweet peppers. Peppers were originally brought from the Americas to Spain by explorer Christopher Columbus. That’s where pimentón, the smoked red pepper powder that defines so many Spanish foods, was created. In time, peppers made their way to the rest of Europe, notably Hungary, where the unsmoked version of the powder—ultimately known as paprika—was born. But that didn’t happen until the 18th century. The plants had been used for only decorative purposes until some locals discovered that, as a spice, the peppers added distinctive zest to dishes like goulash, chicken paprikash, and Hungarian meat stew, national favorites now enjoyed around the world. 

  

  My Heirloom Sweet Paprika comes from two heirloom varieties, picked when perfectly ripe and then hung in mesh bags to cure and bring out their natural sugars. Next, they’re dehydrated and ground in small batches. The result is a vibrant, slightly pungent red pepper powder.

  Paprika is a kitchen essential, used in nearly every cuisine. Add it to dry rubs and marinades, deviled eggs, marinated olives, hummus, soups and stews including goulash, and main dishes like stuffed cabbage, stuffed peppers, andpaella. 

  

  Native to the Mediterranean and the Middle East and used in cuisines throughout those regions, sumac is as exotic as it sounds. It’s a flowering plant whose red berries are used to make the spice that bears its name. Though some sumac varieties are cultivated, my Wild Sumac comes from plants that grow wild in the hillsides around Gaziantep in southeastern Turkey and are very carefully harvested.

  Sumac has been used for thousands of years, with its earliest recorded history revolving around its therapeutic benefits—it was often made into a tea to ease indigestion and other maladies. Interest in it as a culinary ingredient stemmed from the uniquely bright, lemony-acidic taste of the berries when dried and crushed. It’s often sprinkled on as a seasoning or garnish for finished dishes, but sumac is also an important ingredient in many recipes. 

  Citrusy and fruity with umami flavor, my sumac is made according to an ancient preservation technique. The fresh berries are carefully dried, then the shells are removed and the fruit is ground with a small amount of salt before being cured. This creates a tart, salty, and slightly fermented flavor with notes of sour cherry and vinegar.

  Sumac is the secret sauce so many chefs reach for today. It adds a distinctive taste to fattoushand other salads,boreks and other savory pastries, and simple dishes like scrambled eggs or rice.An essential ingredient in blends like za’atarand baharat, on its own it’s a delectable finishing spice—sprinkle it on crudo, grilled fish, chicken, and meat, as well as on hummusand other bean dishes. It’s a great swap for a squeeze of lemon orwhen a recipe calls for lemon juice.

  

  Quick Kitchen Nugget

  Blooming Spices

  While whole spices are often toasted in a dry pan to bring out their flavors, blooming is a great technique when adding ground spices to recipes like the Chai Spice Cashews above. Simply heat your pan, add a tablespoon or so of olive oil and top it with the spice. Let it meld into the oil for 30 seconds before adding the next ingredient. Another option, used for the Chicken Paprikash, is to bloom the spice in liquid, like broth. Be sure the broth is at room temperature or slightly warm so that the spices are incorporated thoroughly.

  

  For Your Best Health

  Walking to Lower Back Pain

  A major study done at Norwegian University of Science and Technology (NTNU) involving over 11,000 people investigated the relationship between walking and the risk of developing chronic lower back problems. The researchers found that walking every day—walking more not faster—could be the simplest and most effective way to reduce the risk of developing long-term back issues and that even low-intensity walking provides protection. Participants who walked over 100 minutes daily experienced significantly lower risks than those walking less: The volume is what matters most, less so the intensity—both factors were measured using two sensors that participants wore on the thigh and back for up to a week.

  “People who walk more than 100 minutes every day have a 23% lower risk of lower back problems than those who walk 78 minutes or less,” said Rayane Haddadj, PhD candidate at the Department of Public Health and Nursing at NTNU and member of a research group that specifically studies musculoskeletal disorders.

  It’s well known that physical activity can prevent a wide range of illnesses, but until now, there had been little research on the prevention of this type of musculoskeletal problem. “The findings highlight the importance of finding time to be physically active to prevent both chronic back problems and a number of other diseases. Over time, this could lead to major savings for society,” said Paul Jarle Mork, PhD, professor in NTNU’s Department of Public Health and Nursing. The study was published in the journal JAMA Network Open. 

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• Chai Spice Cashews

  This sweet-and-spicy treat is irresistible—perfect for a party or afternoon nibble. Note: All bolded spices are included in the new spice collection from the T. J. Robinson Curated Culinary Selections.

  Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon Chai Spice Blend
  • 2 tablespoons brown sugar
  • 1 teaspoon Wild Sumac
  • Pinch of fine sea salt
  • 2 cups raw cashews

  Directions

  Heat a large frying pan or wok over medium-high heat. When hot, add the olive oil, chai spice, sugar, sumac, and salt. Whisk to blend, then allow to toast for 1 minute. Add the cashews and use tongs to coat them well. Let cook undisturbed in one layer for 3 minutes, then toss continuously for another 2 minutes until the nuts brown lightly. Transfer to a serving bowl and let cool before eating.

  Yields 6 to 8 servings

• Chicken Paprikash

  This dish, the heart and soul of Hungary, is typically served over egg noodles, and this recipe makes enough sauce to dress them as well as the chicken. I’m using boneless skinless thighs for flavor and a shortened cooking time (cube them for even faster cooking). The grating blade of a food processor is great for grating the onions, and a Microplane makes fast work of the garlic.

  Ingredients

  • 3 heaping tablespoons Heirloom Sweet Paprika
  • 2 teaspoons fine sea salt, plus more to taste
  • 1 teaspoon freshly ground Vine-Ripened Black Peppercorns, plus more to taste
  • 1 1/2 cups homemade or store-bought low-sodium chicken broth, at room temperature
  • 1/3 cup heavy cream or half-and-half, at room temperature
  • 3/4 cup full-fat sour cream, at room temperature 
  • 1/4 cup flour
  • 3 tablespoons extra virgin olive oil, more as needed
  • 2 pounds boneless skinless chicken thighs
  • 1 large yellow onion, grated 
  • 3 large garlic cloves, finely minced or grated 
  • 1 large ripe tomato, diced, or 1 cup diced canned tomatoes 
  • 1 tablespoon Purple Shallot Powder

  Directions

  Step 1

  In a large measuring cup, whisk the paprika, salt, and pepper into the broth until well blended; set next to your stovetop. In another large measuring cup or a bowl, whisk the heavy cream (or half-and-half) into the sour cream, then whisk in the flour; set next to your stovetop.

  Step 2

  Heat a large Dutch oven over medium-high heat. When hot, add 3 tablespoons olive oil and sear the chicken thighs on both sides, then transfer them to a large plate. Add another tablespoon of olive oil if the pot looks dry and then sauté the onions until soft and translucent. Add the garlic and tomatoes and sauté for 3 minutes.

  Step 3

  Use tongs to transfer the chicken back to the pot and pour on the broth-paprika mixture. Bring to a boil, then immediately turn down the heat to a simmer. Cover and cook for 30 minutes or until an instant-read thermometer registers 165°F when placed in two of the thighs. 

  Step 4

  Use the tongs to transfer the thighs to a clean plate. Use a spatula to scrape the cream mixture into the sauce, then a large balloon whisk to blend it in thoroughly. Constantly whisking, maintain a simmer to cook the flour and thicken the sauce for about 5 minutes. Whisk in the shallot powder. Return the chicken to the sauce to heat it through. 

  Yields 4 servings

• EVOO to Go Winter 2025

  This Quarter’s Selection

  • Producer: Famiglia Brunetti, Trevi, Umbria, Italy
  • Olive Varieties: Frantoio, Leccino, Moraiolo
  • Flavor Profile: Medium

  

  The exquisite fresh-pressed olive oil for this quarter’s to-go packets is a true crowd-pleaser. It comes from an exceptional producer in the picturesque hill town of Trevi, in Umbria, a region nicknamed the green heart of Italy. Loaded with fruit from three amazing varietals, it’s one of the most versatile olive oils I’ve ever tasted. I love it so much, and I’m sure you will, too.

  The Brunetti family’s passion for olive oil dates back three generations. Grandfather Vittorio had owned thousands of trees in the area, but after World War II he reduced his groves radically. He kept a mere 200 trees, just enough for the family’s own olive oil needs. His son Francesco’s career began in the aviation industry, but, in 1994, weary of the corporate world, he guided the family back to its roots. Thus began the long and arduous process of expanding the groves and cultivating a carefully curated group of olive varietals.

  Today, Francesco’s sons, Andrea and Stefano, tend to an impressive 45,000 trees, spread out over three microclimates at varying elevations. The Brunetti mill, outfitted with state-of-the-art equipment from Alfa Laval, allows for precise temperature control of the olives and olive paste, a critical capability for any miller intent on producing the highest-quality EVOO. Their hard work has more than paid off. They’ve garnered many of the most prestigious awards bestowed on producers, including being named in Flos Olei’s Top 20 and receiving Gambero Rosso’s coveted star honoring a decade of excellence.

  Impressions and Recommended Food Pairings

  

  This blend of Frantoio, Leccino, and Moraiolo cultivars is a vibrant oil of medium intensity, with perfectly calibrated flavor and balance. On the nose, there’s the aroma of artichoke and green almond, apple, escarole, and fennel and the freshness of mint with a hint of vanilla. On the palate, we tasted artichoke, fresh walnuts, baby spinach, and rosemary; the bitterness of dandelion greens; and the spiciness of celery leaves and white pepper.

  A highly versatile oil, it’s perfect for on-the-go drizzling and will deliciously enhance every dish. Lavish it on crusty breads and focaccia; salads; legume dishes and soups; risottos; potatoes; and sautéed vegetables. Drizzle it on freshly steamed artichokes; grilled seafood; beef, chicken, turkey, or lamb dishes; and vanilla ice cream and chocolate cake.

  To order EVOO to Go packets, click here
• Olive Oil Hunter News #239

  Pepper-and-Herb-Crusted Filet Recipe, Spotlight on Condimento Barili Exclusivi, Grinding Peppercorns, You can Be Too Thin, and Everyday Habits That May Shield You from Dementia

  The holiday season is almost upon us, so I’m delighted to share my recipe for a fabulous beef tenderloin, guaranteed to wow you and your guests. It’s also a good time for a reminder on the importance of healthy habits, some of which get shelved for the next two months as parties and dinners take precedence. Maintaining good-for-you strategies isn’t as hard as you might think and, as you’ll read in the Fitness Flash below, they can be transformative.

  Pepper-and-Herb-Crusted Filet

  

  Healthy Ingredient Spotlight

  Condimento Barili Exclusivi

  

  With so many bottles on supermarket and gourmet shop shelves labeled “balsamic,” it’s important to know that true balsamic vinegar can only come from Modena, Italy. The highest designation is Aceto Balsamico Tradizionale DOP (Denominazione di Origine Protetta,or Protected Origin Denomination), which is crafted exclusively from cooked grape must, the result of cooking down all parts of the grapes. This kind of vinegar is aged for a minimum of 12 years, and a few ounces cost well over a hundred dollars, so it’s not used for cooking or making vinaigrettes but for drizzling sparingly as a finishing touch.

  Aceto Balsamico di Modena IGP (Indicazione Geografica Protetta, or Protected Geographical Indication) is made from grape must and wine vinegar and aged in wooden barrels for at least two months. It gets sweeter and more harmonious as it achieves the perfect ratio of density to acidity. 

  Since I first introduced the T. J. Robinson Curated Culinary Selections, I’ve always included a very special balsamic, Condimento all’Aceto Balsamico di Modena IGP Barili Exclusivi—meaning “from exclusive barrels.” The condimento designation allows vinegar vintners to go beyond the strict requirements set by the consortiums in Modena, whose job it is to make sure their rules are adhered to. This year’s is our richest yet. The barrels used during the aging process impart complex flavors and a richer texture through contact with the wood. The result is a truly unique balsamic full of character. I love it in marinades and sauces and as a drizzle on finished dishes.

  

  Quick Kitchen Nugget

  Grinding Peppercorns

  Ground black pepper starts to lose its flavor within a matter of days, so the taste of packaged ground pepper, which has likely been sitting around for months, is going to be disappointing. That’s why I prefer buying whole black peppercorns. The question then becomes whether to use a pepper mill to grind it as you need it or run small amounts through a bean or spice grinder and transfer it to a shaker jar.

  The answer depends on how fast you’ll use it. If you cook every day, you’re likely to go through the jar in short order, and this approach can be a time and labor saver. I also like to have a dedicated grinder for pepper so I don’t run the risk of transferring flavors, which can happen if you use the same grinder for coffee or a strong spice like cumin. (Most grinders can be washed, but follow manufacturer directions carefully.) On the other hand, if you mostly use black pepper to season cooked food, use a pepper mill at the table. The classic hourglass-shaped mill works well for many people, but if you have hand arthritis or any other limitations, consider getting an electric one that requires less effort.

  

  For Your Best Health

  You can Be Too Thin 

  Legend has it that Wallis Simpson, the former Duchess of Windsor, famously said you can never be too rich or too thin. As it turns out, at least half that statement may be false. New research presented at the annual meeting of the European Association for the Study of Diabetes in Vienna, Austria, challenges long-held assumptions about body weight and health. 

  “Both underweight and obesity are major global health challenges,” says Sigrid Bjerge Gribsholt, MD, PhD, of the Steno Diabetes Center Aarhus at Aarhus University Hospital in Aarhus, Denmark, who led the research. “Obesity may disrupt the body’s metabolism, weaken the immune system, and lead to diseases like type 2 diabetes, cardiovascular diseases, and up to 15 different cancers, while underweight is tied to malnutrition, weakened immunity, and nutrient deficiencies. There are conflicting findings about the BMI range linked to lowest mortality. It was once thought to be 20 to 25, but it may be shifting upward over time owing to medical advances and improvements in general health.”

  To provide some clarity, Dr. Gribsholt, Professor Jens Meldgaard Bruun, MD, also of the Steno Diabetes Center Aarhus, and colleagues used health data to examine the relationship between BMI and mortality in 85,761 individuals (81.4% female, median age at baseline 66.4 years). About 8% of the participants died during the 5-year follow-up period. 

  Their analysis found that people in the underweight category were almost three times more likely (2.73 times) to have died than those with a BMI toward the top of the healthy range (22.5 to <25.0 kg/m², the reference population). People with BMI of 40 kg/m² and above (categorized as severe obesity) were more than twice as likely (2.1 times) to have died compared with the reference population.

  However, higher mortality rates were also found for some BMIs that are considered healthy. People with a BMI of 18.5 to <20.0 kg/m², at the lower end of the healthy weight range, were twice as likely to have died as those in the reference population. Similarly, those with a 20.0 to <22.5 kg/m², in the middle of the healthy weight range, were 27% more likely to have died than the reference population.

  By contrast, individuals with a BMI in the overweight range (25 to <30 kg/m²) and those with a BMI at the lower part of the obese range (30.0 to <35.0 kg/m²) were no more likely to have died than those in the reference population, a phenomenon sometimes referred to as being metabolically healthy or “fat but fit.” Those with a BMI of 35 to <40.0 kg/m² did have an increased risk of death of 23%.

  Researchers saw a similar pattern when they looked at the relationship between BMI and obesity in participants of different ages, sexes, and levels of education, but they were surprised to find that BMI was not associated with a higher mortality—up to a BMI of 35 kg/m²—and that even a BMI 35 to <40 kg/m² was only associated with a slightly increased risk.

  “One possible reason for the results is reverse causation: Some people may lose weight because of an underlying illness,” said Dr. Gribsholt. “In those cases, it is the illness, not the low weight itself, that increases the risk of death, which can make it look like having a higher BMI is protective. Since our data came from people who were having scans for health reasons, we cannot completely rule this out. It is also possible that people with higher BMI who live longer—most of the people we studied were elderly—may have certain protective traits that influence the results. Still, in line with earlier research, we found that people who are in the underweight range face a much higher risk of death.”

  “BMI isn’t the only indicator that someone is carrying unhealthy levels of fat,” Dr. Bruun pointed out. “Other important factors include how the fat is distributed. Visceral fat—fat that is very metabolically active and stored deep within the abdomen, wrapped around the organs—secretes compounds that adversely affect metabolic health. As a result, an individual who has a BMI of 35 and is apple-shaped—the excess fat is around their abdomen—may have type 2 diabetes or high blood pressure, while another individual with the same BMI may be free of these problems because the excess fat is on their hips, buttocks, and thighs. It is clear that the treatment of obesity should be personalized to take into account factors such as fat distribution and the presence of conditions such as type 2 diabetes when setting a target weight.”

  

  Fitness Flash

  Everyday Habits That May Shield You from Dementia

  Alzheimer’s is on the rise, but evidence shows lifestyle interventions can significantly preserve memory and cognition. Prevention may hold the key to reducing the massive global burden of dementia, according to a commentary from researchers at Florida Atlantic University’s Charles E. Schmidt College of Medicine, published in The American Journal of Medicine.

  An estimated 7.2 million Americans over age 65 currently live with Alzheimer’s disease. That number is expected to nearly double to 13.8 million by 2060. These increases reflect more than demographic shifts; they point to a growing public health crisis that requires a proactive new approach. While chronological age is the strongest known risk factor for cognitive decline, losing cognitive function is not an inevitable part of aging.

  “While deaths from cardiovascular disease have declined since 2000, deaths from Alzheimer’s disease have surged by more than 140%,” said commentary coauthor Charles H. Hennekens, MD, the First Sir Richard Doll Professor of Medicine and Preventive Medicine and senior academic advisor at Schmidt. “At the same time, it is estimated that up to 45% of dementia risk could be attributed to modifiable lifestyle and environmental factors.”

  Lifestyle risk factors like physical inactivity, poor diet, obesity, alcohol use, and conditions such as hypertension, diabetes, depression, and social or intellectual isolation are believed to contribute to cognitive decline. The authors point out that the same therapeutic lifestyle changes proven effective for reducing risks of cardiovascular and other major diseases may also help reduce cognitive decline, potentially with additive effects when multiple risk factors are present.

  The commentary highlights the recently published results from POINTER, the first large-scale US-based randomized trial to test whether intensive lifestyle changes can improve cognitive outcomes in older adults at high risk of decline. In this trial, participants who were assigned at random to a structured, team-based lifestyle intervention showed statistically significant and clinically meaningful improvements in global cognition over two years. These gains were especially notable in executive functions such as memory, attention, planning, and decision-making. The intervention emphasized regular physical activity, a combination of Mediterranean and DASH-style diets, cognitive stimulation, and social engagement reinforced through ongoing professional guidance and group support.

  These findings are similar to an earlier Finnish trial, the FINGER trial, in which participants with elevated cardiovascular risk scores assigned at random to a multidomain lifestyle approach experienced cognitive benefits. “The data from both these landmark large-scale randomized trials demonstrate that lifestyle changes—previously shown to reduce heart disease and cancer—also hold transformative potential for brain health,” Dr. Hennekens said.

  The researchers also speculated about biological mechanisms that may underlie these benefits. Physical activity, for example, increases brain-derived neurotrophic factor, which supports hippocampal growth, while also improving blood flow and reducing inflammation. Healthy dietary patterns like the Mediterranean and DASH diets can lower oxidative stress and improve insulin sensitivity as well as risks of cardiovascular disease. Quitting smoking may help preserve brain structure and white matter integrity, and regular social and cognitive engagement promotes neuroplasticity and mental resilience.

  “The implications for clinical practice, public health, and government policy are potentially enormous,” said Parvathi Perumareddi, DO, coauthor and an associate professor of family medicine at Schmidt. “Clinicians now have powerful evidence-based tools to help their patients prevent or slow cognitive decline, tools that go beyond medications, are generally low-risk, and are cost-effective. Public health agencies could adopt the framework of trials like POINTER and FINGER to develop brain health programs.”

  “While more research is needed, the current totality of evidence supports a clear path forward: invest in lifestyle-based strategies to protect brain health,” said Dr. Hennekens. “Doing so will not only benefit individuals at risk but also serve as a powerful tool for reducing national and global health care burdens related to cognitive decline.”

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• Pepper-and-Herb-Crusted Filet

  Balsamic vinegar enhances this most tender cut of beef and adds richness to the pan juices.

  Ingredients

  • 8 garlic cloves, peeled 
  • 2 tablespoons coarse sea salt
  • 1/3 cup extra virgin olive oil, plus 2 tablespoons for searing 
  • 1 tablespoon Condimento Barili Exclusivi, plus more for drizzling
  • 1 tablespoon fresh coarsely cracked black pepper
  • 2 tablespoons fresh thyme leaves
  • 1/4 cup fresh rosemary needles from a 3- or 4-inch sprig 
  • 2 tablespoons grainy mustard
  • One 3-pound center-cut beef tenderloin, trimmed as needed

  Directions

  Step 1

  Preheat your oven to 450ºF. In a small food processor, process the garlic and salt until the garlic is finely chopped. Add the 1/3 cup olive oil, vinegar, black pepper, thyme, and rosemary, and process until the herbs are evenly chopped. Stir in the mustard and set aside.

  Step 2

  Heat a large cast-iron skillet or Dutch oven over medium-high heat. When hot, add the 2 tablespoons olive oil and then the beef, searing it on all sides until nicely browned, 3 to 4 minutes per side, making quarter turns with tongs. Transfer the meat to a cutting board and let cool slightly.

  Step 3

  Coat the tenderloin evenly on all sides with the reserved herb mixture, and then transfer it to a meat rack set in a roasting pan. Roast it until the internal temperature reaches your desired doneness on an instant-read thermometer, about 20 to 30 minutes for medium-rare (depending on its thickness). Let it rest for at least 10 minutes to seal in the juices before you carve it into thick slices. Serve with a drizzle of pan juices and a few drops of vinegar.

  Yields 8 servings

• Olive Oil Hunter News #238

  Cold Seafood Salad Recipe, Spotlight on Yuzu Rice Wine Vinegar, Overcooking Shellfish, Controlling High Blood Pressure, Plus Exercise and Your Appetite

  I love elegant dishes that deliver on taste with a minimum of effort, and my take on a seafood salad is perfect at any time because the ingredients are always available—flash-freezing makes it possible to find them year-round in the freezer case. Another reason to love this dish is that it doesn’t call for any added salt, a contributor to high blood pressure. Read on for other ways to limit sodium in your diet.

  Cold Seafood Salad

  

  Healthy Ingredient Spotlight

  Yuzu Rice Wine Vinegar

  

  Each year, as I contemplate the potential vinegar choices for the T. J. Robinson Curated Culinary Selections, I always want to include a rather exotic one to surprise and delight you. Yuzu Rice Wine Vinegar is exactly that. 

  Rice wine vinegar is such an important ingredient in Asian cooking. It’s made from sake, the beloved rice-based Japanese drink. The sake for this vinegar is American-made, a junmai-grade sake from California. Junmai means that it’s pure—nothing other than rice is added to the fermenting mixture. The rice wine is not seasoned, meaning it has no sugar added; it has just the mellowness that comes from aging.

  For a completely one-of-a-kind creation, I had the idea to enhance this vinegar with yuzu. Yuzu is an Asian citrus fruit with a strong perfumed aroma and a highly complex flavor profile with notes of grapefruit, lemon, and mandarin orange—it’s tart, sweet, and floral all at the same time. Its thick and bumpy rind goes from green to yellow as it ripens, and its milky yellow juice has deep flavor. It took a lot of experimenting with proportions to find just the right balance of yuzu juice and rice wine so that both tastes would come through, and then it was rounded out with organic blue agave for a little bit of sweetness. The result is a sweet-tart vinegar with a flavor that will wow you as much as it did me.

  

  Quick Kitchen Nugget

  Don’t Overcook Shellfish

  No one likes rubbery seafood—one bad experience can turn you off to these gifts from the ocean. It’s especially easy to overcook calamari and scallops since, unlike shrimp, their color doesn’t change dramatically when they’re done. However, they do go from translucent to opaque, often in just a few minutes. If you keep cooking beyond this point, they will become tough. Even if you scoop them out of the cooking liquid, the cooking process will continue until the heat dissipates, which is why I suggest dropping them in an ice bath right away.

  Shrimp and whole lobsters will turn a bright red-orange as soon as they’re done. Seafood in the shell, like clams, mussels, and oysters, should be steamed on a rack over simmering water just until their shells open. This can take as little as 5 minutes or up to 10, depending on size, so keep watch. They don’t need the ice bath, but it should be used right away.

  

  For Your Best Health

  Controlling High Blood Pressure

  Despite strong evidence that salt substitutes can safely lower sodium intake and reduce high blood pressure, very few Americans use them, according to preliminary research presented at the American Heart Association’s Hypertension Scientific Sessions 2025. A new analysis of nearly 20 years of national health data found that usage peaked at just over 5% and then declined, even among those with hypertension. Researchers say this represents a major missed opportunity to improve heart health.

  High blood pressure occurs when the force of blood flowing through the blood vessels is consistently too high. High blood pressure can lead to other serious events such as heart attack and stroke. Data from 2017 to 2020 showed that 122.4 million American adults had high blood pressure and that high blood pressure contributed to more than 130,000 deaths. Too much sodium and too little potassium in the diet are risk factors for high blood pressure.

  “Overall, less than 6% of all US adults use salt substitutes, even though they are inexpensive and can be an effective strategy to help people control blood pressure, especially people with difficult-to-treat high blood pressure,” said lead study author Yinying Wei, MCN, RDN, LD, and PhD candidate in the departments of applied clinical research and hypertension section, cardiology division, at UT Southwestern Medical Center in Dallas. “Healthcare professionals can raise awareness about the safe use of salt substitutes by having conversations with their patients who have persistent or hard-to-manage high blood pressure.”

  Salt substitutes are products that replace some or all of the sodium with potassium. Potassium salt tastes similar to regular salt, except it can have a bitter aftertaste if it’s been heated. Many foods contain some sodium in their natural state; however, the largest amount of sodium comes from processed and packaged foods and meals prepared at restaurants. The American Heart Association recommends consuming no more than 2,300 mg of sodium a day, with an ideal limit of less than 1,500 mg per day for most adults, especially for those with high blood pressure. For most people, cutting back by 1,000 mg a day can improve blood pressure and heart health.

  The investigation focused on people with high blood pressure, and an additional analysis was conducted among adults eligible to use salt substitutes, including people with normal kidney function and those not taking medications or supplements that affect blood potassium levels. Some salt substitutes contain potassium, and they can raise blood potassium to dangerous levels in people with kidney disease or those taking certain medications or potassium supplements. Excessive potassium can lead to irregular heart rhythms. People with high blood pressure who are thinking about switching from regular salt to a salt substitute should first consult with a healthcare professional.

  The study did have some limitations, said the authors. First, information about salt substitute use was self-reported, so there may have been underreporting or misclassification. In addition, all types of salt substitutes were included in the analysis; therefore, the analysis could not specifically separate potassium-enriched salt from other types of salt substitutes. Finally, the survey data did not capture how much salt substitute the participants used.

  “Future research should explore why salt substitute use remains low by investigating potential barriers, such as taste acceptance, cost, and limited awareness among both patients and clinicians,” said Wei. “These insights may help guide more targeted interventions.”

  Salt substitutes aren’t the only options for adding more flavor to foods. According to the American Association of Heart Failure Nurses, pure herbs and spices, such as garlic, onion, and chili powder, are great choices. Just make sure you aren’t using garlic salt or onion salt. 

  

  Fitness Flash

  Exercise and Your Appetite

  Researchers at Baylor College of Medicine, Jan and Dan Duncan Neurological Research Institute (Duncan NRI) at Texas Children’s Hospital, Stanford University School of Medicine, and collaborating institutions recently shared new insights into how exercise helps with weight loss. They discovered a mechanism by which the compound Lac-Phe, which is produced during exercise, reduces appetite in mice, leading to weight loss. The findings appeared in Nature Metabolism.

  “Regular exercise is considered a powerful way to lose weight and to protect from obesity-associated diseases, such as diabetes or heart conditions,” said co-corresponding author Yang He, PhD, assistant professor of pediatrics-neurology at Baylor and investigator at the Duncan NRI. “Exercise helps [people] lose weight by increasing the amount of energy the body uses; however, it is likely that other mechanisms are also involved.”

  The researchers previously discovered that Lac-Phe is the most increased metabolite—a product of the body’s metabolism—in blood after intense exercise, not just in mice but also in people. They had also shown that giving Lac-Phe to obese mice reduced how much they ate and helped them lose weight without negative side effects. But until now, scientists didn’t fully understand how Lac-Phe helps suppress appetite.

  “Understanding how Lac-Phe works is important for developing it or similar compounds into treatments that may help people lose weight,” Dr. He said. “We looked into the brain as it regulates appetite and feeding behaviors.”

  The researchers studied two types of brain cells in mice: AgRP neurons, which stimulate hunger and are found in the arcuate nucleus of the hypothalamus, and PVH neurons, found in the paraventricular nucleus of the hypothalamus. Normally, AgRP neurons send signals that inhibit PVH neurons, making you feel hungry. But when AgRP neurons are turned off, PVH neurons become more active, reducing appetite.

  The team discovered that Lac-Phe directly inhibits AgRP neurons, which in turn activates PVH neurons. This chain of events resulted in the mice eating less. The animals’ behavior remained normal, suggesting that Lac-Phe doesn’t cause unpleasant side effects. “We found that Lac-Phe acts on a protein on AgRP neurons called the KATP channel, which helps regulate cell activity. When Lac-Phe activates these channels in AgRP neurons, the cells become less active,” Dr. He said. “When we blocked the KATP channels using drugs or genetic tools, Lac-Phe no longer suppressed appetite. This confirmed that the KATP channel is essential for Lac-Phe’s effects.”

  This research helped explain how exercise can naturally reduce appetite and improve metabolism. “The results also suggest the exciting possibility of targeting this newly discovered mechanism for weight management,” said co-corresponding author Yong Xu, PhD, currently at the University of South Florida.

  Although this study focused on mice, the findings are promising for people. Future research will explore how Lac-Phe works in different metabolic states (like obesity vs. leanness), how it travels to the brain, and whether it can be used safely and effectively as a therapy.

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• Cold Seafood Salad

  You can enhance this medley, perfect for a light lunch or dinner, with steamed mussels or, for pure indulgence, lobster chunks.

  Ingredients

  • 1 pound shrimp, peeled and deveined
  • 1/2 pound cleaned calamari, cut into rings 
  • 1 pound sea scallops, preferably the dry type
  • 20 cherry tomatoes, halved
  • 1 small red onion, cut into rings
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon Yuzu Rice Wine Vinegar
  • Juice of half a lemon, plus more to taste
  • 1/4 cup chopped fresh flat-leaf parsley leaves
  • Freshly ground black pepper to taste

  Directions

  Step 1

  Prepare an ice bath: Set out a very large bowl and fill it halfway with water, then add 2 cups of ice. 

  Step 2

  Boil the shrimp in a large pot of water until pink, about 5 minutes; use a large strainer to scoop them out and into the ice bath to cool. Add the calamari rings to the boiling water and cook for 2 minutes; use the strainer to scoop them out and into the ice bath. Turn the heat in the cooking pot down to a simmer, add the scallops, cover, and take off the heat; wait 4 minutes, and then use the strainer to scoop them out and into the ice bath. After 5 minutes, drain the seafood and place in a serving bowl along with the tomatoes and onion rings.

  Step 3

  Whisk the olive oil, vinegar, and lemon juice in a small bowl. Add the parsley, then pour over the seafood. Toss lightly, taste, and season with pepper and more lemon juice as desired.

  Yields 4 servings

• 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

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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