Lobster Risotto  Recipe, Spotlight on Lobster and Handling Lobster Tails, Music and Your Brain, Poor Sleep Doubles Running Injuries 

Love to pull out all the stops for the holidays? This lobster risotto is a crowd-pleaser, with simple directions to master the dish. At the time of year when many of us think about improving health, two new studies provide easy-to-adopt lifestyle habits for better living: how music can help avoid cognitive decline and how sleep can help avoid sports injuries. 

Lobster Risotto 

• Lobster Risotto

  A delicious and festive dish, this can be made quite easily with store-bought lobster broth and a pound of cooked lobster meat. I’m also including directions for making it from scratch, if you prefer, simplified by using only tails. You can get even more flavor from two whole lobsters—after steaming, remove all the claw and tail meat, then use all the shells, legs included, for the stock.

  Ingredients

  For Homemade Lobster Stock:

  • 4 small (4-ounce) or 2 large (8-ounce) lobster tails, defrosted if frozen
  • 3 tablespoons extra virgin olive oil
  • 2 celery stalks, trimmed and diced
  • 2 carrots, peeled and diced
  • 1 large onion, peeled and diced
  • 2 tablespoons tomato paste
  • 1/2 teaspoon sweet paprika, such as Heirloom Sweet Paprika
  • 2 bay leaves

  For the Risotto:

  • 3 or 4 threads saffron
  • 1/2 cup dry vermouth
  • 3 tablespoons extra virgin olive oil, plus more for drizzling
  • 2 large shallots, minced
  • 1-1/2 cups short grain risotto rice, such as carnaroli, vialone nano, or arborio
  • Reserved homemade lobster stock or 4 cups best-quality store-bought stock
  • Reserved lobster meat or 8 (or more) ounces store-bought lobster meat
  • 3/4 cup freshly grated Parmigiano-Reggiano, divided use
  • Freshly ground black pepper to taste
  • 2 tablespoons chopped fresh chives

  Directions

  Step 1

  To make the stock: Steam the lobster tails on a rack over simmering water in a large covered pot until they turn a bright red-orange, about 8 minutes. Use tongs to transfer them to a cutting board, then pour the cooking liquid into a 4-cup heatproof measuring cup; if needed, add enough water to make 4 cups.

  Step 2

  Use kitchen shears to cut through the underside of the shells and remove the tail meat. Slice into 1-inch medallions, place in a dish, and cover; set aside.

  Step 3

  Heat a large skillet or Dutch oven. When hot, add the olive oil, lobster shells, and all the vegetables. Sauté until the vegetables soften, stirring frequently. Add the tomato paste to the center of the pan and cook it until it darkens in color. Carefully whisk in the reserved liquid, plus another 2 cups of water, the paprika, and the bay leaves. 

  Step 4

  Bring to a boil, then simmer for an hour. Strain the broth into a clean saucepan, pressing down on the vegetables to extract all the liquid. You should have 4 cups; if not, add enough water to make that amount.

  Step 5

  To make the risotto: Soften the saffron in the vermouth; set aside. Bring the lobster stock to a low simmer in a medium saucepan. Heat a heavy sauté pan or Dutch oven over medium heat. When hot, add the olive oil and shallots, sautéing them until soft, but don’t let them brown. Add the rice to the pan and stir to thoroughly coat with the oil. Cook until the rice is slightly translucent, about 7 to 10 minutes, stirring often.

  Step 6

  Add the vermouth-saffron mix to the pan and cook until the liquid has nearly evaporated. Ladle 1/2 cup of the hot stock into the rice mixture and stir continuously. When the liquid is almost completely absorbed, stir in another 1/2 cup of hot stock. Repeat until the rice is creamy yet al dente, about 25 minutes (you may not need all the stock). 

  Step 7

  Stir in 1/2 cup of the Parmigiano-Reggiano and the lobster medallions. If the risotto is too thick, stir in any remaining stock or water, 1/4 cup at a time. Season to taste—the risotto might taste salty enough from the cheese but will benefit from a few twists of a pepper grinder. Serve immediately, topping each portion with a drizzle of olive oil and some chives and passing the rest of the cheese on the side.

  Yields 4 servings

Healthy Ingredient Spotlight

Lobster

Unlike many other splurges, you can enjoy lobster without any guilt. It does have dietary cholesterol, but the cholesterol in foods isn’t what impacts a person’s cholesterol level—that has more to do with saturated fat consumption, and in that department lobster comes in under many other protein sources. It also has far fewer calories than an equivalent portion of meat. Lobster’s a good source of protein and, while it doesn’t have as much omega-3 fatty acids as a fatty fish like salmon, it has more than other types of shellfish. 

Quick Kitchen Nugget

Handling Lobster Tails

Most tails are sold frozen. Let them slowly defrost overnight in a bowl in your fridge. As with all shellfish, whether you steam, boil, or grill it, avoid overcooking, which can make the meat rubbery. When the shells go from blue or brown to orangey red, you know they’re done, typically about 1 minute per ounce (e.g., 6 minutes if the tails weigh about 6 ounces). Use a pair of kitchen shears to cut the length of the undersides and release the meat. If you’re making a cold recipe or not using the meat right away, place it in a sealed glass container in the fridge.

For Your Best Health 

Music and Your Brain

Listening to music after age 70 appears to be linked with a meaningful reduction in dementia risk, according to a research team from Monash University in Melbourne, Australia. The project, led by Monash honors student Emma Jaffa and Professor Joanne Ryan, examined how both listening to music and playing instruments relate to cognitive health in later years. 

The researchers based their work on information from the ASPirin in Reducing Events in the Elderly (ASPREE) study and the ASPREE Longitudinal Study of Older Persons sub‐study, analyzing data from more than 10,800 older adults.

People who reported always listening to music demonstrated the strongest cognitive advantages, with a 39% lower incidence of dementia and a 17% lower incidence of cognitive impairment, along with higher overall cognitive scores and better episodic memory (used when recalling everyday events). Those who both listened to and played music on a regular basis had a 33% reduced risk of dementia and a 22% reduced risk of cognitive impairment.

The outcomes of the research “suggest music activities may be an accessible strategy for maintaining cognitive health in older adults, though causation cannot be established,” Jaffa said.

Senior author Professor Ryan emphasized the urgency of exploring options to help delay or prevent dementia. “With no cure currently available for dementia, the importance of identifying strategies to help prevent or delay onset of the disease is critical,” she said. “Evidence suggests that brain aging is not just based on age and genetics but can be influenced by one’s own environmental and lifestyle choices. Our study suggests that lifestyle-based interventions, such as listening to and/or playing music can promote cognitive health.” The results were published in the International Journal of Geriatric Psychiatry.

Fitness Flash

Poor Sleep Doubles Running Injuries 

If you’re one of the 620 million people who regularly go for a run, you probably like to get an early start. But if you haven’t slept well the night before, you could be putting yourself at greater risk of injury.

A survey of 425 recreational runners was conducted by Professor Jan de Jonge, PhD, a work and sports psychologist at Eindhoven University of Technology in the Netherlands and adjunct professor at the University of South Australia, and Toon W. Taris, PhD, of the Department of Social, Health and Organizational Psychology at Utrecht University in the Netherlands. The researchers discovered that participants who reported shorter sleep duration, lower sleep quality, or frequent sleep problems were almost twice as likely to experience an injury compared to those who slept well.

The results, published in Applied Sciences, provide what Dr. de Jonge calls “compelling evidence that sleep is a critical yet often overlooked component of injury prevention” and not just recovery. “While runners specifically focus on mileage, nutrition, and recovery strategies, sleep tends to fall to the bottom of the list,” he explained. “Our research shows that poor sleepers were 1.78 times more likely to report injuries than those with stable, good-quality sleep, with a 68% likelihood of sustaining an injury over a 12-month period. That’s a strong reminder that how well you rest is just as important as how hard you train.”

Recreational running remains one of the most popular sports worldwide, yet it carries a substantial risk of injury. Studies estimate that up to 90% of runners will be injured at some point, resulting in millions of dollars lost each year in medical bills and missed work. Dr. de Jonge’s team took a comprehensive approach, examining sleep not only in terms of duration but also quality and disorders. This broader view helped identify how different aspects of sleep contribute to physical vulnerability.

“Sleep is a vital biological process that allows the body and mind to recover and adapt to the physical and mental demands of training,” said Dr. de Jonge. “When sleep is disrupted or insufficient, the body’s ability to repair tissues, regulate hormones, and maintain focus diminishes, all of which can increase injury risk.”

The study revealed that runners who struggled with falling asleep woke up frequently during the night or who rarely felt rested were the most prone to injury. In contrast, those who maintained consistent sleep schedules and felt well rested reported significantly fewer injuries. 

Experts generally recommend seven to nine hours of sleep per night, though athletes often benefit from additional rest, including short naps, to enhance both physical and mental recovery. To improve sleep quality, maintaining consistent bedtimes, limiting screen use before sleep, reducing caffeine and alcohol, and maintaining a quiet, cool bedroom environment are all advised, noted the researchers.

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Chocolate Cheesecake in the Basque Style Recipe, Spotlight on Cocoa Powder, A Boost for Better Lungs

Ready for a chocolate indulgence that’s simple to make? Look no further than my chocolate cheesecake—dreamy, creamy, and luscious. Just allow enough time for it to chill and firm up before serving. New research has found that nutrients in cocoa powder have even more benefits than previously thought, making this dessert less of a guilty pleasure (see the details below). Finally, read about the surprising way to boost your respiratory system.

Chocolate Cheesecake in the Basque Style

• Chocolate Cheesecake in the Basque Style

  Basque cheesecake is the ultimate in creaminess. Unlike traditional cheesecake that has a crust and is baked at a low temperature, this style is crustless (perfect if you’re gluten-free) and cooks at a higher temp. Adding two kinds of chocolate to the traditional ingredients makes it a chocolate lover’s dream. The parchment paper used to line the springform pan creates Basque cheesecake’s signature look when peeled away and makes for a great presentation at holiday celebrations.

  Ingredients

  • 1/3 cup unprocessed cocoa
  • 1/3 cup cornstarch
  • 1/2 teaspoon instant espresso
  • 2 cups heavy cream at room temperature, divided use
  • 6 ounces dark chocolate (between 64% and 72% cacao)
  • 2 pounds best-quality cream cheese at room temperature
  • 1-1/3 cup sugar
  • 1 tablespoon vanilla
  • 1/4 teaspoon fine sea salt
  • 6 large eggs at room temperature
  • 1/3 cup extra virgin olive oil

  Directions

  Step 1

  Preheat oven to 400°F. Line a 10-inch by 3-inch springform pan with a large piece of parchment paper, pleating it as needed to flatten it against the sides—don’t worry about making the pleats uniform. Add a second piece of parchment if needed for full coverage, placing it diagonally opposite the first one.

  Step 2

  Sift the cocoa and cornstarch into a small bowl to remove any lumps; set aside. 

  Step 3

  In a small cup, mix the instant espresso into 1 tablespoon of the heavy cream; set aside.

  Step 4

  Coarsely chop the chocolate and place 5 ounces in a microwave-safe bowl. Microwave at 50% power for 2 minutes, stir, and repeat until the chocolate is almost fully melted. Out of the microwave, add the remaining ounce of chocolate to the bowl, let sit for 2 minutes, and then stir until smooth; set aside. 

  Step 5

  In the bowl of a stand mixer fitted with the flat beater or in a very large bowl using a hand mixer, beat the cream cheese at medium-high speed for about 2 minutes, until smooth and creamy, stopping every minute or so to scrape down the sides of the bowl. Beat in the sugar, vanilla, instant espresso and cream mixture, and salt. Lower the speed and add the eggs, one at a time, followed by the cornstarch/cocoa, the melted chocolate, the rest of the heavy cream, and the olive oil. Make sure to scrape the bottom of the work bowl with a flexible spatula to incorporate any lumps. 

  Step 6

  Pour the batter into the pan and bake for about an hour, until the top turns deep brown (the center will still jiggle a bit). Place on a wire rack to cool completely before transferring to the fridge to chill from 4 hours to overnight.

  Step 7

  When ready to serve, release the sides of the pan and gently peel the parchment away from the sides. You can slice it from the parchment right from the pan bottom or use a cake lifter to transfer the cake to a platter. 

  Yields 10 servings

Healthy Ingredient Spotlight

Choosing Cocoa Powder

Unsweetened cocoa powder has intense chocolate taste and few calories. Also, ounce for ounce, natural cocoa is the food with the highest flavanol content, one of chocolate’s most important polyphenols. Surprisingly, cocoa gives baked goods deeper flavor than chocolate alone.

Cocoa is sold in one of two ways: natural, with a deeper taste and lighter color, and Dutch-processed, with a milder taste and darker color. Dutching uses an alkaline ingredient to counter cocoa’s natural acidity. While it’s possible to use the two interchangeably with only slight differences in taste in the finished dish, Dutch processing reduces cocoa’s polyphenols, so consider choosing natural cocoa instead.  

Quick Kitchen Nugget

Straining Cocoa

Though cocoa comes as a powder, it can form lumps. Always sift it through a fine strainer, pressing it with a small whisk or the back of a spoon to break up any lumps and push it through the mesh. In recipes that call for other dry ingredients, sift it right into the same bowl and whisk well to combine. 

For Your Best Health 

Harnessing the Power of Cocoa

A new report from the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) found  that taking daily cocoa supplements has surprising anti-aging potential. The findings reinforce the value of flavanol-rich plant-based foods for healthier aging.

Investigators from Mass General Brigham and Augusta University looked at changes in five age-related markers of inflammation among participants who received daily cocoa supplements over several years. They found a decrease in hsCRP, an inflammatory marker that can signal increased risk of cardiovascular disease, suggesting cocoa’s anti-inflammatory potential may help explain its heart-protective effects. Their results were published in Age and Ageing.

Nutritional interventions have become an increasingly attractive solution for slowing inflammatory aging, or inflammaging. Cocoa extract was shown in smaller previous studies to reduce inflammatory biomarkers, thanks to its flavanols. To bridge the gap between these studies and humans, researchers launched the large-scale COSMOS trial, which examines the effects of cocoa extract on cardiovascular disease and whether inflammaging may explain those effects.

“Our interest in cocoa extract and inflammaging started on the basis of cocoa-related reductions in cardiovascular disease,” said corresponding author Howard Sesso, ScD, MPH, associate director of the Division of Preventive Medicine and associate epidemiologist at Brigham and Women’s Hospital, a founding member of the Mass General Brigham health care system. “We also appreciate the important overlap between healthy aging and cardiovascular health, where aging-related inflammation can harden arteries and lead to cardiovascular disease. Because of that, we wanted to see whether multiyear cocoa extract supplementation versus a placebo could modulate inflammaging—and the data suggests it does.”

Between 2014 and 2020, Brigham and Women’s Hospital led the COSMOS trial, a large-scale randomized, double-blind, placebo-controlled clinical trial with 21,442 participants over 60 years old, finding that cocoa extract supplementation decreased cardiovascular disease mortality by 27%.

In this new study, researchers collected and analyzed blood samples of 598 COSMOS participants to measure several inflammaging biomarkers: three pro-inflammatory proteins (hsCRP, IL-6, and TNF-α), one anti-inflammatory protein (IL-10), and one immune-mediating protein (IFN-γ). Comparing changes in these biomarkers measured at baseline and at one-year and two-year follow-ups, hsCRP levels decreased by 8.4% each year compared with the placebo, while the other biomarkers remained relatively consistent or increased modestly.

“Interestingly, we also observed an increase in interferon-γ, an immune-related cytokine, which opens new questions for future research,” said senior author Yanbin Dong, MD, PhD, director of the Georgia Prevention Institute and cardiologist/population geneticist at the Medical College of Georgia/Augusta University. “While cocoa extract is not a replacement for a healthy lifestyle, these results are encouraging and highlight its potential role in modulating inflammation as we age.”

The team will continue to evaluate the COSMOS trial to determine whether the cocoa and multivitamin regimens can curb more severe inflammaging, as well as other important aging-related health outcomes.

“This study calls for more attention to the advantage of plant-based foods for cardiovascular health, including cocoa products rich in flavanols,” added Dr. Sesso. “It reinforces the importance of a diverse, colorful, plant-based diet, especially in the context of inflammation.”

Fitness Flash

A Boost for Better Lungs

According to research presented at the European Respiratory Society Congress in Amsterdam, the Netherlands, eating fruit may reduce the effects of air pollution on lung function. The study was presented by Pimpika Kaewsri, a PhD student from the Centre for Environmental Health and Sustainability at the University of Leicester in the UK.

As Kaewsri explained, “Over 90% of the global population is exposed to air pollution levels that exceed WHO guidelines, and ample research shows that exposure to higher air pollution levels is associated with reduced lung function. Separately, a healthy diet, particularly one high in fruits and vegetables, has been linked to better lung function. We wanted to explore whether a healthy diet or specific food groups could modify or partly mitigate the known adverse effects of air pollution on lung function.”

Using UK Biobank data from around 200,000 participants, Kaewsri compared people’s dietary patterns, including their fruit, vegetable, and whole grain intake, with their lung function (FEV₁,or the amount of air exhaled in one second) and their exposure to air pollution in the form of fine particulate matter (PM_2.5). PM_2.5 concentration is the amount of very tiny particles, 2.5 micrometers or smaller, released into the air by vehicle exhaust and industrial processes, among other sources. The team also accounted for other factors such as age, height, and socioeconomic status.

For every increase in exposure to PM_2.5 of 5 micrograms per cubic meter of air, the team observed a 78.1ml reduction in FEV₁ in the low fruit intake group compared to only a 57.5ml reduction in the high fruit intake group in women.

“Our study confirmed that a healthy diet is linked to better lung function in both men and women, regardless of air pollution exposure. And that women who consumed four portions of fruit per day or more appeared to have smaller reductions in lung function associated with air pollution compared to those who consumed less fruit,” Kaewsri said. “This may be partly explained by the antioxidant and anti-inflammation compounds naturally present in fruit. These compounds could help mitigate oxidative stress and inflammation caused by fine particles, potentially offsetting some of the harmful effects of air pollution on lung function.”

Kaewsri also noted that, in the study population, men generally reported lower fruit intake than did women. “This difference in dietary patterns may help explain why the potential protective effect of fruit against air pollution was only observed in women,” she added. Kaewsri plans to extend the research by exploring whether diet can influence changes in lung function over time.

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Black Garlic Aioli and Zesty Beef Kebabs Recipes, Spotlight on Middle Eastern Chili Blend and Savory Black Garlic, Storing Herbs and Spices, These Teens are Leading the Way

Are you ready to get spicy? This week’s recipes feature two of the most unusual spices in the latest collection from the T.J. Robinson Curated Culinary Selections. Black Garlic is a relative newcomer in the culinary world, one that’s now embraced around the globe. Middle Eastern Chili Blend is a zesty mix that makes an instant dry rub. The two recipes I’m sharing show just how simple a prep can be when you have the right ingredients. Also, read about four brothers, all teens and tweens, who are making it fun for all kids to get healthier.

Black Garlic Aioli

• Black Garlic Aioli

  Move over, ketchup! This is about to become your favorite dip for fries and roasted potatoes as well as the perfect panini condiment. A Microplane grater is ideal to make the zest and grate the garlic.

  Ingredients

  • 1/2 cup mayonnaise 
  • 2 tablespoons extra virgin olive oil 
  • 1 teaspoon lemon zest 
  • 1 teaspoon fresh lemon juice, more to taste
  • 1 to 2 garlic cloves, peeled and finely grated 
  • 1 teaspoon Savory Black Garlic 
  • 2 teaspoons Dijon mustard 
  • 1 teaspoon whole-grain mustard 
  • 1/2 teaspoon coarse sea salt 
  • 1/2 teaspoon freshly ground Vine-Ripened Black Peppercorns

  Directions

  Place all the ingredients in a small mixing bowl and whisk to combine. Cover and refrigerate if not using immediately. 

  Yields about 3/4 cup

Zesty Beef Kebabs

• Zesty Beef Kebabs

  The ingredients in my Middle Eastern Chili Blend make this recipe a snap. Try it with chicken cubes, fish chunks, and hearty vegetables, too. The kebabs are delicious on their own, with grilled veggies or over rice, or tucked into a pita or other Middle Eastern bread with tomatoes, shredded lettuce, onions, and cucumber-yogurt sauce.

  Ingredients

  • 1 1/2 tablespoons Middle Eastern Chili Blend
  • 2 tablespoons extra virgin olive oil, plus more for drizzling
  • 1 1/2 pounds beef tenderloin or top sirloin, cut into 1 1/2–inch cubes

  Directions

  Step 1

  In a large glass bowl, whisk the chili blend into the olive oil. Add the beef chunks and toss to coat. Cover the bowl and refrigerate for 1 hour up to overnight. 

  Step 2

  When ready to cook, preheat your grill to medium-high heat. Brush and oil the grill grate. Thread the meat onto 2 or 3 metal skewers. Grill 2 to 3 minutes per side for medium-rare, or until an instant-read thermometer registers 130°F (it will continue cooking once off the grill). Transfer the skewers to a platter and let the meat rest for 5 minutes. Drizzle with olive oil before serving. 

  Yields 4 servings

Healthy Ingredient Spotlight

Middle Eastern Chili Blend and Savory Black Garlic

Turkey occupies a unique place in the world, at the intersection of Europe and Asia. The region is a hotbed of amazing herbs and spices, represented well by my Middle Eastern Chili Blend, a rich and fragrant mix of black Urfa chili, silk chili, cumin, allspice, and garlic that’s very popular in Turkey for all types of meat dishes.

Its top notes are the chili peppers. The history of peppers began in the New World thousands of years ago. Brought to Europe by explorers like Columbus, spice merchants later introduced various peppers to the rest of the globe. Turkey’s unique terroir,with its hot, dry summers and potassium-rich soil, is excellent for cultivating them. Columbus was also responsible for introducing allspice, indigenous to the Caribbean, to the Old World. Cumin and garlic have been used for centuries all around the Mediterranean and the Middle East, as well as in other parts of the world.

This mix of spices is rich and complex, with a layered flavor profile. There’s a great balance between the smoky mild heat of the stone-ground chilis and the warmth of the cumin, the sweetness of allspice, and the savoriness of the garlic, with a hint of salt and sunflower seed oil to preserve taste and texture. It’s a great primary ingredient in dry rubs and marinades and to elevate tzatziki sauce and other yogurt-based dishes. It adds wonderful flavor tokebabs, boreks, and other meat dishes. Sprinkle it on cooked vegetables and beans, pasta, pizza, eggs, rice, and avocado toast—any dish that would benefit from a bit of spicy heat.

The Central American country of Guatemala has a rich Mayan history, breathtaking natural beauty, and areas with mineral-rich volcanic soils and a mild climate with ample rainfall, perfect for agriculture. Among the crops grown by local farmers is fresh garlic, some of which is fermented to make my Savory Black Garlic.

Garlic is the edible bulb of a plant in the lily family, along with other well-known alliums, including shallots, onions, leeks, chives, and scallions. It has been enjoyed for 5,000 years, with the earliest uses traced back to Egyptian and Indian cultures. Black garlic, in contrast, is a mere few centuries old. It’s said to have originated in Korea and then spread to Japan and Thailand. Its growing popularity around the world is an extremely recent development.

To make black garlic, once fresh garlic is harvested, it goes through a unique fermentation process. The cloves are slowly heated at a low temperature until they attain a deep black color, then they’re dried and ground. Compared to traditional garlic powder, black garlic is rich and complex, with sweet, sour, and even some smoky notes that lend a fantastic umami taste to dishes. 

Use black garlic to amp up the taste of fresh garlic in recipes or instead of fresh cloves. It’s great in marinades and vinaigrettes, dips like black garlic aioliand the Turkish yogurt sauce cacik, soups, and stews. Perfect for making garlic bread and croutons, it will also enhance aglio e olio, khao pad,grilled or roasted meats, stir-fries, soba noodles, chicken piccata, sautéed shrimp, risottos, and chili. Sprinkle it on mashed potatoes,sautéed spinach and other vegetables, and pizza. 

According to a report in the Journal of Food and Drug Analysis, black garlic may have even more healthful components than raw garlic, with antioxidant, anti-allergy, anti-inflammatory, and even cancer-fighting effects. That’s because complex changes occur to its phytochemicals, such as polyphenols and flavonoids, during fermentation. 

Quick Kitchen Nugget

Storing Herbs and Spices

The best way to store spices isn’t what you’re used to. They should be in tightly sealed pouches or glass containers and, importantly, away from light, humidity, and heat, so don’t keep them above or next to your cooktop. Instead choose a pantry shelf or a drawer away from the oven. Soon enough it will become second nature to take them out of their new “home” as you prep cooking ingredients. 

For Your Best Health 

These Teens are Leading the Way

I first met the Ansari brothers—Abdullah, 17, Zain, 14, Emaad, 12, and Qasim, 10—a few years ago when I was on their innovative “The Holistic Kids’ Show Podcast” and couldn’t have been more impressive with their goal to help other kids be as healthy as possible during their important formative years. 

They’ve lectured at leading integrative and functional medicine conferences, including being the first youth speakers at the 2024 International Institute of Functional Medicine, A4M 2025 and The Mindshare Summit 2025. They have also spoken at the Nourished Festival, served as keynote speaker at the YMCA Interfaith Mayor’s Breakfast, and presented at major conferences like MAS-ICNA, reaching audiences of over 60,000. The Holistic Kids have been featured in top podcasts and print and online media outlets like Wellness Mama podcast, Rational Wellness Podcast and The Holistic Primary Care Magazine. 

They’re now the authors of The Teen Health Revolution: Lifestyle Secrets to Optimize Your Mind, Body, and Soul, which was just released. [link: https://www.amazon.com/Teen-Health-Revolution-Unlocking-Lifestyle/dp/1538195909] Recognizing that today’s teenagers are facing an unprecedented rise in chronic diseases and mental health challenges, the brothers cover topics from nutrition, gut health, and managing stress to tech balance, the importance of sleep, practicing gratitude, connecting with nature, and more.

With expert-backed strategies (their mom is the noted board-certified holistic family physician Madiha Saeed, MD), actionable advice, dozens of lifestyle tips, recipes, and tools for managing over twenty common health conditions among teens, their book delivers practical steps that are easily integrated into everyday life. It’s a must-read for parents and grandparents, too, to help young ones improve their brains, bodies, and souls for a healthier, happier life.

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Fabulous Focaccia and Steak au Poivre Recipes, Spotlight on Rosemary and Black Peppercorns, When Whole Spices Are Best, How Junk Food Can Scramble Memory

This edition of The Olive Oil Hunter Newsletter has a decidedly French bent, from the Provençal rosemary on the focaccia to the classic steak au poivre, redolent with freshly crushed black peppercorns. Both recipes will be welcome additions to your holiday celebrations, and I know you’ll appreciate the ease with which you can make what you might think of as restaurant-only dishes. After reading the latest research on junk food below, if you’re like me, you’ll want to focus on preparing as many homemade and healthful meals as possible.

Fabulous Focaccia

• Fabulous Focaccia

  Flatbreads like focaccia are very forgiving—you don’t need to be an expert baker to create this crispy-on-the-outside, spongy-on-the-inside Italian classic. In fact, it’s the perfect beginner recipe to take the mystery out of dough-making. Plus, you can customize the toppings to your taste—slivered onions are at the top of the list for many. Leftover squares can be sliced horizontally and turned into panini.

  Ingredients

  • 1 tablespoon active dry yeast 
  • 2 cups warm water, between 105°F and 115°F
  • 1 tablespoon honey
  • 8 tablespoons extra virgin olive oil, divided use, plus more for dipping
  • 1 teaspoon fine sea salt
  • 5 cups all-purpose, bread, or 00 flour, plus more for kneading
  • Provençal Rosemary
  • Very coarse sea salt

  Directions

  Step 1

  In the bowl of a stand mixer fitted with the paddle attachment, mix the yeast, water, and honey for a few seconds. Allow the yeast to bloom (get foamy), about 5 to 8 minutes. Add 2 tablespoons of the olive oil, the fine salt, and flour, and mix until a sticky dough forms. Switch to the dough hook and knead until smooth and elastic, about 7 minutes. The dough will still be somewhat sticky but should pull away from the sides of the bowl as you lift it. If it’s too sticky to handle, add more flour, 1 tablespoon at a time. 

  Note: If you don’t have a stand mixer with a dough hook, bloom the yeast, water, and honey in a large bowl. Add the olive oil and salt and then the flour, mixing with a large spatula and then with your hands. Turn the dough out on a lightly floured countertop, flour your hands, and knead until smooth, about 7 minutes. 

  Step 2

  Pour 1 tablespoon of olive oil into a clean, large bowl. With lightly floured hands, form the dough into a ball and roll it in the olive oil. Place the bowl in a warm spot in your kitchen and cover with a clean dish towel. Let rise until doubled in volume, about an hour. (If you poke it with a fingertip, it should spring back right away.)

  Step 3

  Pour 3 tablespoons of olive oil into a 13×9 metal cake pan and rotate the pan to coat it well. Punch down the dough and turn it into the pan. Use your fingertips to press it out to the edges and into the corners of the pan. Use your fingertips or knuckles to make a pattern of indentations in the dough. Cover the pan with your kitchen towel and let it rest for 20 minutes while you preheat your oven to 450°F.

  Step 4

  Just before baking, go over the indentations if needed. Drizzle the final 2 tablespoons of oil over the top of the dough and sprinkle on the rosemary needles and coarse salt as desired. Bake for 25 minutes, rotating the pan halfway through, until the focaccia is golden and pulls away from the sides of the pan. Let cool for 5 minutes, then cut and serve with olive oil for dipping. 

  Yields 10 generous servings

Steak au Poivre

• Steak au Poivre

  My take on the French classic is the perfect showcase for my vine-ripened black peppercorns, which flavor the steaks and the sauce. Even though the traditional heavy cream is replaced with heart-friendlier half-and-half, the sauce is luscious and rich.

  Ingredients

  • Two 6-ounce filet mignon steaks, about 1 1/2 inches thick
  • 1 teaspoon coarse sea salt
  • 2 tablespoons Vine-Ripened Black Peppercorns 
  • 3 tablespoons extra virgin olive oil, more if needed 
  • 1 garlic clove, smashed
  • 2 fresh thyme sprigs
  • 1 tablespoon minced shallot
  • 2 tablespoons cognac
  • 1/2 cup homemade or store-bought low-sodium beef broth
  • 1 teaspoon Purple Shallot Powder
  • 1/2 cup half-and-half
  • 1 teaspoon Dijon mustard

  Directions

  Step 1

  Season the steaks on all sides with the coarse salt and place them on a wire rack set over a dish to catch any juices. Refrigerate for 30 minutes to air-dry.

  Step 2

  Use a mini chopper or bean grinder to coarsely crush the peppercorns—do not let them turn into a powder. Once the steaks are ready, place them on a clean plate and coat heavily on all sides with the crushed peppercorns. 

  Step 3

  Heat a cast-iron or other skillet large enough to hold both steaks over medium-high heat. When hot, add the olive oil and the steaks, searing them for 4 minutes. Flip and add the garlic and thyme to the pan. Cook for 4 more minutes to sear the other side of the steaks. Test the steaks with an instant-read thermometer; it should register about 130°F for medium-rare. Use tongs to transfer the steaks to two dinner plates and let them rest while you finish the sauce.

  Step 4

  Remove the garlic and thyme from the pan. If the pan looks dry, add another tablespoon olive oil along with the shallots. Cook the shallots until soft, about 2 minutes. Lower the heat and add the cognac, using a heat-resistant spatula to scrape any fond off the bottom of the pan. 

  Step 5

  Add the broth and shallot powder, then raise the heat to a low boil and reduce for 2 minutes. Stir in the half-and-half and reduce until thickened. Stir in the mustard. Top each steak with a large spoonful of sauce before serving.

  Yields 2 servings

Healthy Ingredient Spotlight

Rosemary and Black Peppercorns

Located in the south of France, Provence is steeped in history. Famous for its picturesque villages and dramatic landscapes including lavender fields, the sunny and dry climate and limestone-rich soil are perfect for cultivating aromatic herbs like my Provençal Rosemary. Rub a few needles between two fingers and inhale—you’ll be transported to this idyllic locale. 

Though the recorded history of rosemary dates back thousands of years to early Greek and Roman times, the first culinary mention doesn’t appear until the 15th century. Used to preserve meat, rosemary was also found to impart a wonderful flavor. That association continues to this day—from roasted chicken to leg of lamb, both in marinades and dry rubs, rosemary is a popular seasoning for many proteins. 

Rich in essential oils, rosemary’s flavor comes from eucalyptol and alpha pinene, aromatic compounds that impart the flavor of pine, citrus notes, and hints of mint and tea. The evergreen freshness of rosemary is a direct result of the local terroir—the soil, topography, and climate in which it’s grown.

A mainstay of French classics like ratatouille and coq au vin, rosemary also has a place in cuisines throughout the Mediterranean and Middle East regions. It’s integral tolamb dishes, roasted chicken,bean dipand other bean dishes. Sprinkle it over focacciaand other flatbreads before baking and on potatoes and other vegetables before roasting.As a garnish, just a pinch gives added zest to pizza, omelets, and popcorn.

Research tells us that rosemary has been used for medicinal purposes for centuries. The herb’s benefits may even include boosting memory—it’s said that ancient Greek scholars would wear a crown of sprigs to help during exams. It has anti-inflammatory phytonutrients with potential anti-anxiety compounds. In Mexico, for instance, rosemary is often used to make a tea to ease indigestion and other tummy troubles and as a calming agent for better sleep.

Black pepper is the most widely used spice on the planet. My Vine-Ripened Black Peppercorns are grown in one of the most fascinating places on Earth, the Zanzibar archipelago. Its location just off the coast of East Africa, with fertile soil perfect for growing spices and other crops, put it at the heart of the spice trade for centuries. 

The history of black peppercorns dates back at least 4,000 years and can be traced to Kerala, a province in southwest India. Once the most coveted spice in the world, peppercorns were the original “black gold.” Grown in bunches like tiny grapes, they are the seeds of a plant and are considered a fruit. Traditionally, they’re harvested while still green, but on the organic farm where mine are grown, they’re allowed to ripen longer on the vine before being handpicked and sun-dried in a process that gives them their dark, wrinkly shell and strong yet bright spiciness.

The aroma reminds me of rich cedar—dark and woody—with a hint of florals, allspice, and anise. On the palate, its punch comes from its powerful compound piperine, along with notes of nutmeg, cacao nibs, and citrus. 

You’ll want to reach for your pepper grinder for every meal! It defines many beef and pork dishes and makes a perfect crust for duck breast and tuna. It will enliven vinaigrettes and other dressings, roasted sweet potatoes and winter squashes, vegetable slaws, cold pasta salads,mulled wine, and poached pears. 

Ancient Indian and Egyptian cultures used peppercorns as an anti-inflammatory, an analgesic, and a preservative. Contemporary research has found that science backs up those early practices, thanks to the enzymes in the compound piperine—they help the body better absorb both conventional and herbal medications. Although research is in the early stages, piperine is being investigated as a way to improve nonalcoholic fatty liver disease, which is reaching epidemic proportions worldwide. 

Quick Kitchen Nugget

When Whole Spices Are Best

Black pepper starts losing its flavor the moment it’s ground or cracked so it’s best to buy peppercorns, not pre-ground tins or jars. The same is true for pod-like spices such as cardamon and star anise and seeds like mustard seed, coriander, and cumin. Also, these taste best when toasted before being ground in a spice grinder when needed. 

For Your Best Health 

Junk Food Can Scramble Memory

A new study conducted in the lab has found that high-fat junk food rewires the brain’s memory hub, leading to the risk of cognitive dysfunction. It can impair memory within days by overstimulating key neurons, according to UNC School of Medicine researchers led by Juan Song, PhD, principal investigator and professor of pharmacology, and Taylor Landry, PhD, first author.

For the study, mice were placed on high-fat diet resembling fatty junk food, similar to the typical Western-style diet rich in saturated fat from meals like cheeseburgers and fries. The researchers then did behavioral testing. Within 4 days of eating the high-fat diet, results showed that CCK interneurons, a special group of brain cells in in the brain’s memory hub, became abnormally active due to an impaired ability of the brain to receive glucose (sugar). This overactivity disrupted how the hippocampus processes memory. Results suggest that fatty junk foods can affect the brain almost immediately, well before the onset of weight gain or diabetes. The discovery also showed that a protein called PKM2, which controls how brain cells use energy, plays a key role in this problem.

“We knew that diet and metabolism could affect brain health, but we didn’t expect to find such a specific and vulnerable group of brain cells—CCK interneurons in the hippocampus—that were directly disrupted by short-term high-fat diet exposure,” said Dr. Song, a member of the UNC Neuroscience Center. “What surprised us most was how quickly these cells changed their activity in response to reduced glucose availability, and how this shift alone was enough to impair memory.”

The findings highlight how sensitive memory circuits are to diet, underscoring the importance of nutrition in maintaining brain health. A high-fat diet, rich in saturated fats, could possibly lead to an elevated risk of developing neurodegenerative diseases, like dementia and Alzheimer’s, according to the study.

The research also showed that restoring brain glucose levels calmed down overactive neurons and fixed memory problems in the mice: Dietary interventions like intermittent fasting periods following a high-fat diet were sufficient to normalize CCK interneurons and improve memory function. 

“This work highlights how what we eat can rapidly affect brain health and how early interventions, whether through fasting or medicine, could protect memory and lower the risk of long-term cognitive problems linked to obesity and metabolic disorders,” said Dr. Song. “In the long run, such strategies could help reduce the growing burden of dementia and Alzheimer’s linked to metabolic disorders, offering more holistic care that addresses both body and brain.”

This research is ongoing to further understand how these glucose-sensitive neurons disrupt brain rhythms that support memory. The researchers plan to test whether the targeted therapies could be translated to people, how a high-fat diet could be a factor in Alzheimer’s disease, and how lifestyle-based interventions, such as dietary patterns that stabilize brain glucose, might offer protective benefits. The study was published in the journal Neuron.

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