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!

• Black Dal

  If you’re new to lentils, this flavorful recipe makes a great introduction. I’ve streamlined the number of spices used in traditional recipes because garam masala already incorporates the essentials—coriander, black pepper, cardamom, cinnamon, cloves, ginger, and nutmeg, among others. This makes a hearty meatless meal, a soup, or a side dish—scoop it up with a piece of your favorite Indian bread.

  Ingredients

  • 2 cups black lentils
  • 3 tablespoons extra virgin olive oil, plus more for drizzling
  • 1 small onion, minced
  • 2-inch piece ginger, minced
  • 2 garlic cloves, minced
  • One 6-ounce can tomato paste
  • 2 teaspoons garam masala
  • 1/2 teaspoon cayenne pepper
  • 1 cinnamon stick
  • 1 cup homemade or store-bought low-sodium chicken or vegetable broth
  • 2 tablespoons unsalted butter
  • 1/2 cup heavy cream
  • Optional garnish: chopped fresh cilantro

  Directions

  Step 1

  Rinse the lentils, and then put them in a stockpot or Dutch oven. Add enough cold water to cover them by 2 or 3 inches. Bring to a rolling boil and cook for 5 minutes, then lower the heat to a simmer. Cook for about 45 minutes, stirring occasionally, until the lentils are tender but still hold their shape. (If the water level gets too low, add more water as needed to keep them covered). Drain if needed and transfer to a bowl.

  Step 2

  Rinse the pot and heat over medium-high heat. When it’s hot, add the olive oil and onions; cook until they become translucent, and then add the minced ginger and garlic and cook until fragrant. Push the vegetables to the sides of the pot and add the tomato paste in the center. Cook, stirring constantly, until the paste deepens in color, then mix into the vegetables. Add the garam masala, cayenne pepper, cinnamon stick, broth, and cooked lentils. Simmer for 15 minutes, stirring frequently, to infuse the lentils with the spices. Then stir in the butter and cream and simmer for 2 minutes. Serve with a drizzle of olive oil and a sprinkle of cilantro if desired.

  Yields 6 main servings, 6 side servings

• Olive Oil Hunter News #249

  Kale Caesar Salad Recipe, Spotlight on Kale, Maximizing Kale’s Nutrients and The Warm-Up that Boosts Speed and Power

  When it comes to dark leafy greens, kale occupies a heightened position thanks to its wide range of nutrients. And yet, shockingly, researchers have found that the body doesn’t absorb as many of them as hoped…unless you eat it with a healthy fat source, like extra virgin olive oil. I’m also sharing the trick to make this hearty green more tender, which also involves olive oil. It’s another reason why these two ingredients are a match made in heaven.

  Chicken Noodle Soup

  

  Healthy Ingredient Spotlight

  Kale Varieties

  Do your own taste test to see which types appeal to you most:

  Curly kale with its wavy edges is the most common variety. It has very tough stems, so you’ll want to strip away the leaves before using.

  Tuscan kale, also known as dinosaur and lacinato kale, is more tender than curly kale, and its leaves are not as thick. You’ll still want to remove the stems.

  Red kale, also known as scarlet kale and red Russian kale, is similar to curly kale in terms of shape but has that showy color. 

  Baby kale is far more tender and milder in taste than mature kale. It’s often served raw as part of a mixed green salad rather than cooked. 

  

  Quick Kitchen Nugget

  The Rub on Kale

  Even without the stems, kale can be tough. When it first gained popularity for all its nutrients, the hunt was on to make the leaves more palatable. Rubbing them with your fingers did help soften them somewhat, but the real trick is to massage them with extra virgin olive oil for a few minutes. The oil breaks down the natural waxy coating that protects the plant from the elements, notably rain, and in turn softens the greens. This massage has a double bonus, as you’ll see from the research below. 

  

  For Your Best Health 

  Maximizing Kale’s Nutrients

  Kale made its way to the top of most “healthiest foods” lists because it’s rich in vitamins A, B6, C, K, and folate; minerals like manganese; fiber; and important phytonutrients like carotenoids. Now for the shocker: Kale’s prized nutrients are hard for the body to absorb unless it’s eaten with a fat like olive oil, according to researchers at the University of Missouri’s College of Agriculture, Food and Natural Resources (CAFNR). 

  “Kale is a nutrient-rich vegetable that contains carotenoids, including lutein, α-carotene, and β-carotene, which have beneficial effects on overall health,” said Ruojie (Vanessa) Zhang, assistant professor in the Division of Food, Nutrition and Exercise Sciences at CAFNR. These compounds, along with vitamins C and E and other bioactive plant chemicals in kale, have been associated with stronger immunity, improved vision, and a lower risk of diseases including diabetes, heart disease, and some cancers. “The problem is our bodies have a hard time absorbing these nutrients because they are fat-soluble rather than water-soluble,” she said.

  To find what types of prep would make carotenoids easier for the body to access, the researchers evaluated kale prepared in different ways: raw; cooked; cooked with oil-based sauce, or cooked and then served with the sauce. They used a laboratory model that mimics human digestion to assess each option.

  

  The experiments showed that raw kale on its own resulted in very low carotenoid absorption and cooking kale slightly reduced absorption even further. But pairing it with the sauce significantly increased the amount of absorbed carotenoids, whether the kale was raw or cooked. Cooking the kale with the sauce provided the same benefit as adding the sauce after cooking.

  These results highlight practical, science-backed ways to help the body take in more beneficial nutrients from produce and how you can improve everyday meals simply by changing how foods are prepared or seasoned. 

  “Our team is committed to advancing food science with the goal of improving human health through the development of innovative foods and technologies,” she said. “We believe impactful science can drive meaningful change in global nutrition and well-being, and we’re excited to contribute to that mission.”

  

  Fitness Flash

  The Warm-Up that Boosts Speed and Power

  Whether preparing for a marathon, squeezing in an after-work gym session, or stepping onto the field for a professional game, warming up plays a crucial role in your performance.

  Research from Edith Cowan University (ECU) exploring whether warm-up routines could influence exercise performance found that elevated muscle temperature improves the speed and force of muscle contractions. This effect was especially noticeable during rapid high-power movements.

  “The research found that for every 1°C increase in muscle temperature, performance improved by about 3.5%, with the greatest benefits seen in rate-dependent muscle properties like speed and power, but not in maximum strength,” said lead researcher Cody Wilson, PhD.

  The study assessed how different types of warm-ups influence muscular performance. Passive warm-ups relied on external heat sources, such as a heating pad or a hot shower, to increase muscle temperature without movement. Active warm-ups involved gentle activity like 10 minutes on a stationary bike or completing a lighter version of the upcoming exercise.

  “While both active and passive warm-ups result in better speed and power, a lot of research shows that the warm-up exercises should be similar to the exercise you will be doing. If you are lifting weights, starting out by doing the exercise with lighter weights, because the practice actually helps us activate our muscles more and use more efficient movement patterns—the nervous system can learn on the spot,” said fellow author and PhD candidate JP Nunes.

  Dr. Wilson agreed that warm-ups that resemble the main workout can support better performance outcomes: “Any warm-up is important, whether that’s just walking to the gym or doing a 10-minute cycle before your workout. But there is some indication that warm-ups not related to the exercise being performed do not have as great an effect on performance as just ‘practicing’ the performance.”

  When it comes to deciding the right moment to shift from warming up to working out, ECU Professor of Biomechanics Tony Blazevich notes that there is no universal guideline. “As you are warming up, you will feel the movements become easier, and you will get more accurate and coordinated. You might even start to sweat. We often say that once you get that light sweat, you have probably raised your temperature sufficiently to start your workout. The important thing is to start moving. Whether that is with a light walk or taking a few flights of stairs. Eventually you can work up to a full workout, when a proper warm-up will have its greatest effect.”

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• Kale Caesar Salad

  This recipe makes Caesar salad more nutrient-rich in two yummy ways: using kale instead of Romaine lettuce and replacing croutons with roasted chickpeas, which can be seasoned any way you like. Both ingredients add texture as well as taste.

  Ingredients

  • 1 large or 2 small bunches kale (about 10 to 12 ounces), rinsed and patted dry
  • 3/4 cup extra virgin olive oil, divided use
  • One 15-ounce can chickpeas 
  • 1/2 teaspoon coarse sea salt
  • 1 teaspoon dried herbs or spices
  • 1 small can anchovies (2 ounces or less) or 2 tablespoons anchovy paste
  • 4 cloves garlic
  • 1 tablespoon Dijon mustard
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons freshly squeezed lemon juice, more to taste

  Directions

  Step 1

  Separate the kale leaves and cut out and discard the main stems. Slice the leaves into ribbons and add to a large bowl. Drizzle on 3 tablespoons of olive oil and use your fingers to massage the oil into the kale for 2 to 3 minutes. Set aside while you roast the chickpeas and make the dressing. 

  Step 2

  To roast the chickpeas, preheat your oven to 400°F. Rinse and drain them, then place on paper towels and dry as thoroughly as possible. Transfer to a rimmed sheet pan and toss with 1 tablespoon olive oil, the salt, and your choice of herbs and/or spices. Spread them out in an even layer and roast for a total of 30 minutes or until they’re brown and crunchy, turning them every 10 minutes. 

  Step 3

  While the chickpeas are roasting, make the dressing. In a food processor, purée the anchovies and garlic, then add the mustard, black pepper, and lemon juice; process until smooth. With the machine running, add the remaining 1/2 cup olive oil and process until emulsified. Add the 1/4 cup cheese and pulse to blend. 

  Step 4

  Toss the kale with just enough of the dressing to lightly coat and divide among 4 bowls. Top with a generous amount of chickpeas. Serve with more cheese and the rest of the dressing.

  Note: Store any leftover chickpeas on a countertop in a container with a lid that’s slightly ajar; enjoy within 2 days—they make a great snack.

  Yields 4 servings 

• Olive Oil Hunter News #248

  Chicken Noodle Soup Recipe, Spotlight on Parsnips, Defatting Stock, High-fat Cheese and Dementia Risk plus Fitness Trends

  So many of the recipes in The Olive Oil Hunter Newsletter and my e-cookbooks call for chicken stock. Yes, there are good-quality store brands, but nothing compares to homemade. The recipe is simple, and though stock requires monitoring over four hours, one batch can make enough for many recipes. It freezes perfectly, so you’ll always have some when you need it. And with a few more ingredients it becomes a delicious meal. Also in this edition, I’m sharing a surprising study on a potential benefit of high-fat cheese and the American College of Sports Medicine’s 2026 exercise trend report, with popular ways to stay fit and active.

  Chicken Noodle Soup

  

  Healthy Ingredient Spotlight

  Parsnips

  

  Parsnips are the often-overlooked member of the carrot family, though they’re even sweeter than their orange cousin, especially when cooked—they add great richness to any broth.

  High in fiber, parsnips are good sources of potassium and vitamins C and folate and have both anti-inflammatory and antifungal properties.

  Look for parsnips that are firm and have a slightly off-white or ivory color—if they’ve turned yellow, they’re old. Store them in the fridge as you would carrots: in a crisper drawer wrapped in a cloth veggie bag or, if placed in a plastic bag, with a paper towel to soak up excess moisture.

  To prep before using, cut off the tops and tips as needed. You can leave on the peel if it’s mostly unblemished or peel lightly as needed.

  

  Quick Kitchen Nugget

  Defatting Stock 

  Removing excess fat from stock doesn’t negatively affect its flavor; in fact, it can make the chicken taste more pronounced. The easiest way is to chill the stock in the fridge once it’s cooled to room temperature; wait a few hours or overnight, then use a slotted spoon to scoop out and discard the fat that has risen to the top and solidified. At this point, you can use the stock for another dish and/or freeze the containers for future use. 

  

  For Your Best Health 

  Say Cheese

  According to a study published in the December 2025 issue of Neurology, the medical journal of the American Academy of Neurology, people who eat higher amounts of full-fat cheese and cream may be less likely to develop dementia later in life. The findings point to a connection between these foods and dementia risk, but they do not prove that eating high-fat dairy prevents dementia. 

  High-fat cheeses are defined as having more than 20% fat and include common types such as cheddar, Brie, and Gouda. High-fat creams generally contain 30% to 40% fat and include whipping cream, double cream, and clotted cream. In grocery stores, these products are often sold as “full-fat” or “regular” options.

  “For decades, the debate over high-fat versus low-fat diets has shaped health advice, sometimes even categorizing cheese as an unhealthy food to limit,” said Emily Sonestedt, PhD, of Lund University in Sweden. “Our study found that some high-fat dairy products may actually lower the risk of dementia, challenging some long-held assumptions about fat and brain health.”

  The research team analyzed dietary and health data from 27,670 adults in Sweden. At the beginning of the study, participants were an average of 58 years old. They were followed for about 25 years, during which time 3,208 people were diagnosed with dementia.

  To track eating habits, participants recorded everything they consumed over the course of one week. They also answered questions about how frequently they ate specific foods during the previous several years and discussed their food preparation methods with researchers.

  One part of the analysis focused on the daily consumption of high-fat cheese. Researchers compared people who ate 50 grams or more per day with those who ate less than 15 grams per day. Fifty grams of cheese is roughly equal to two slices of cheddar or about half a cup of shredded cheese and is approximately 1.8 ounces. A typical “recommended” serving of cheese is 1 ounce.

  By the end of the study period, 10% of participants who ate higher amounts of high-fat cheese had developed dementia compared with 13% of those who ate less. After accounting for differences in age, sex, education, and overall diet quality, the researchers found that higher cheese consumption was associated with a 13% lower risk of dementia.

  When specific forms of dementia were examined, the association was strongest for vascular dementia. People who consumed more high-fat cheese had a 29% lower risk of developing this type.

  The researchers also observed a lower risk of Alzheimer’s disease among participants who ate more high-fat cheese, but this pattern was only seen in those who did not carry the APOE e4 gene variant, a genetic risk factor for Alzheimer’s.

  The study also looked at the consumption of high-fat cream. Researchers compared people who consumed 20 or more grams per day with those who did not consume any. Twenty grams is about 1.4 tablespoons of heavy whipping cream. A recommended serving is about 1-2 tablespoons.

  After making similar adjustments for health and lifestyle factors, the researchers found that the daily consumption of high-fat cream was linked to a 16% lower risk of dementia compared with consuming none.

  Not all dairy foods showed the same relationship with dementia risk. The researchers found no association between dementia and the consumption of low-fat cheese, low-fat cream, high- or low-fat milk, butter, or fermented milk, which includes yogurt, kefir, and buttermilk. “These findings suggest that when it comes to brain health, not all dairy is equal,” said Dr. Sonestedt. “While eating more high-fat cheese and cream was linked to a reduced risk of dementia, other dairy products and low-fat alternatives did not show the same effect. More research is needed to confirm our study results and further explore whether consuming certain high-fat dairy truly offers some level of protection for the brain.”

  One limitation of the study is that all participants lived in Sweden, which means the results may not apply to people in other countries. Dr. Sonestedt noted that dietary habits differ between regions. In Sweden, cheese is often eaten uncooked, while in the United States, cheese is frequently heated or eaten alongside meat. Because of these differences, she emphasized that similar studies should also be carried out in the United States.

  

  Fitness Flash

  Exercise: Trending Up

  The American College of Sports Medicine (ACSM) recently published its latest fitness trends forecast based on a survey of 2,000 clinicians, researchers, and exercise professionals in the fitness industry in the ACSM Health & Fitness Journal. 

  “We’ve seen dramatic changes in fitness trends over the last two decades, and this milestone gives us a long-term perspective of how the field has evolved and impacted health and fitness,” said Cayla R. McAvoy, PhD, ACSM-certified exercise physiologist, and lead author of 2026 ACSM Worldwide Fitness Trends: Future Directions of the Health and Fitness Industry. 

  Survey findings offer both snapshots of current practices and insights into new priorities and growth areas across the health and fitness industry. Here are the top 10 trends for 2026. 

  

  1. Wearable technology. This continues to evolve, with advanced biosensors now capturing indicators such as fall or crash detection, heart rhythm, blood pressure, blood glucose, and skin temperature. These are particularly important for a wide demographic, ranging from patients in rehabilitation and fitness beginners to athletes and aging adults. 

  “Wearable technology is a powerful tool to track fitness and health. While some data is useful and accurate, some metrics may be experimental or unreliable. Data is often useful for tracking patterns or changes over time, and certified exercise professionals can provide support on how to interpret the information.”—Sarah M. Camhi, PhD, FACSM, ACSM-EP

  2. Fitness programs for older adults. The baby boomer generation includes 73 million Americans, all of whom will be over age 65 by 2030, intensifying the demand for age-appropriate evidence-based exercise options. According to the 2023 IHRSA US Health & Fitness Consumer Report, adults 65 and older were visiting gyms and studios more often than any other age group. 

  “Physical activity is especially critical for older adults, as evidence consistently links regular exercise to the prevention and management of age-related conditions. Effective programs should be safe, enjoyable, and designed to enhance functional capacity in activities of daily living.”—Jennifer Turpin Stanfield, MA, ACSM-EP 

  3. Exercise for weight management. This trend now includes increases in the use of obesity management medications such as GLP-1 RA. Exercise remains essential to long-term weight management by supporting lean mass, physical function, and metabolic health. Research shows that individuals who continue to exercise during pharmacologic treatment maintain greater fat loss and preserve more lean mass after stopping medication than those using medication alone. 

  “Weight loss drugs may reduce muscle, which can harm health. Exercise may preserve muscle, boost strength, and improve physical function, but research is still ongoing.”—Dr. Camhi

  4. Mobile exercise apps. These deliver on-demand, scheduled, live-streamed, or recorded workouts, offering users the convenience and flexibility to exercise anytime, anywhere. In 2024, more than 345 million people used fitness apps, generating more than 850 million downloads. Mobile apps can promote exercise adherence by offering convenience, structure, and self-monitoring tools. 

  “The widespread use of smartphones and wearables has made mobile exercise apps highly accessible. These apps can track activity, support goal setting, provide on-demand classes, and facilitate social competition, making them a promising tool for promoting regular physical activity. Their overall effectiveness, however, depends on user engagement and program quality.”—Ms. Stanfield

  5. Balance, flow, and core strength. This trend is a key component of a balanced fitness regimen, bridging movement quality and mental well-being. 

  “Building strength in the core, improving balance, and engaging in mindfulness-based training are key to overall movement quality, injury prevention, and long-term health.”—Rachelle Reed, PhD, ACSM-EP  

  “Pilates, yoga, and core training are resonating across generations. Their popularity reflects a broader industry shift toward longevity, holistic health, and mind-body integration.”—Dr. McAvoy

  6. Exercise for mental health. Each year in the US, more than one in five adults report experiencing a mental health condition, reinforcing the importance of movement-based strategies that support emotional well-being. Certain formats may be especially appropriate: Resistance training reduces depressive symptoms, while low-intensity mindfulness-based formats such as yoga may offer additional value for stress reduction and emotional well-being. 

  “Regular exercise is one of the most effective strategies we have to improve mental health, build emotional resilience, and enhance overall well-being. Its impact could rival some traditional clinical interventions and is certainly a strong supportive intervention. This holds true not only for the general population, but also for vulnerable groups such as pregnant women, youth, and older adults.”—A’Naja M. Newsome, PhD, ACSM-CEP, EIM 

  7. Traditional strength training. Despite its benefits, fewer than 30% of US adults meet the recommended guidelines for muscle-strengthening activity. Resistance exercises use free weights such as barbells, dumbbells, and kettlebells to improve muscular strength, endurance, and function. Strength training plays a key role in maintaining bone density, metabolic health, and mobility across the lifespan.

  “Strength training has been thoroughly researched and has gained significant popularity as one of the most effective fitness strategies due to its proven effectiveness, safety, and appeal to individuals of all ages and fitness levels.”—Alexios Batrakoulis, PhD, FACSM, ACSM-EP, ACSM-CPT 

  8. Data-driven technology. More than 70% of wearable users have reported applying their output data to inform exercise or recovery strategies, and exercise professionals can use biofeedback to tailor intensity, assess readiness, and reduce the risk of overtraining. 

  “Real-time physiological data, such as heart rate variability and sleep patterns, is shaping how people train and recover. These tools allow for more personalized adjustments that improve results and reduce injury risk. The key is translating complex numbers into clear, actionable guidance.”—Dr. McAvoy 

  9. Adult recreation and sports clubs. This trend reflects growing interest in activities that combine fitness with fun, flexibility, and social connection outside traditional gym settings. By emphasizing enjoyment, camaraderie, and consistent participation, adult recreation and sports clubs may help reduce barriers to exercise and improve long-term adherence. 

  “Pickleball, running clubs, and adult leagues are bringing people back to exercise in fun, social ways. These activities are about connection as much as they are about fitness.”—Dr. McAvoy

  10. Functional fitness training. The “fitness is function” movement includes strength, power, mobility, and endurance and is designed to improve physical performance in real-world activities. Programs often emphasize movements that transfer directly to daily life or a sport. 

  “Functional fitness marks a shift toward movement-based health, supporting independence in older adults, translating strength into everyday capability, and reinforcing the preventive power of exercise. It is not just a trend, but a cornerstone of exercise prescription.”—Dr. Newsome

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• Chicken Noodle Soup

  Often called Jewish penicillin, homemade chicken soup is soothing whether you’re feeling under the weather or just want to shake off winter’s chill. This recipe yields at least 4 quarts of stock and most of the fixings for a chicken soup dinner—that’s why I use a whole bird and not just parts.

  Ingredients

  • 2 pounds large carrots, trimmed, peeled, and cut into large chunks
  • 6 large celery stalks, trimmed and cut into chunks
  • 1 large onion, peeled and quartered
  • 4 parsnips, trimmed, peeled, and cut into large chunks
  • 4 fresh flat-leaf parsley sprigs 
  • 4 fresh dill sprigs
  • 1 tablespoon coarse sea salt
  • 20 black peppercorns
  • One 4- or 5-pound chicken, quartered
  • One 12-ounce bag of egg noodles
  • Extra virgin olive oil for drizzling

  Directions

  Step 1

  Place the vegetables and herbs in a large stockpot and add water to cover them by about 4 inches. Add the salt and peppercorns and bring to a boil. Lower the heat, cover the pot with a lid, and cook at a low boil for 2 hours. 

  Step 2

  Add the chicken and cook for another 2 hours with the lid slightly ajar. The chicken should readily fall off the bones when done.

  Step 3

  Use tongs to transfer the carrots, parsnips, celery, and chicken to a large bowl; let cool slightly. Remove and discard the chicken skin and bones. Set the meat and vegetables aside. 

  Step 4

  Strain the broth to remove the herbs, any bits of onion, and peppercorns. Return 8 cups to the stockpot and keep warm. Let the rest cool to room temperature.

  Step 5

  Cook the egg noodles according to package directions. When ready, strain and divide among 6 soup bowls. Add some chicken and vegetables and ladle in broth. Drizzle with olive oil and serve.

  Step 6

  To store the rest of the stock: Ladle the room-temperature broth into freezer-safe containers. See Quick Kitchen Nugget in my weekly newsletter for removing fat if desired. Keep what you’ll use during the coming 7 to 10 days in the fridge and freeze the rest, labeling each lid with the contents and date.

  Yields 6 soup servings plus 6 to 8 quarts of stock

• Olive Oil Hunter #247

  Winter Salad Recipe, Spotlight on Homemade Vinaigrettes, Prepping Greens, A New Benefit of Vitamin D, and Aerobics for Knee arthritis

  Salads aren’t just for summer, and if one of your New Year’s resolutions is to eat more fruits and veggies, this winter greens recipe fits the bill. I’ve dressed it with a sweet-tart vinaigrette that you can use with a variety of foods for lighter eating. I’m also sharing two new important findings: how vitamin D can help people avoid a second heart attack and a surprising way to manage knee arthritis.

  Winter Salad

  

  Healthy Ingredient Spotlight

  Homemade Vinaigrettes

  

  It’s no secret that most bottled dressings are loaded with sugar, artificial ingredients, and poor- quality oil. On the other hand, it’s so easy to make your own with just a few quality ingredients. Vinaigrettes can be made with a whisk, but using a blender or mini food processor can make fast work of it, especially if some ingredients need to be chopped or minced. As a general rule, you can pulse all the ingredients except the olive oil for a few seconds—let the machine mince any herbs, garlic, or shallots for you. Then with the machine still running, slowly add the olive oil through the feed tube until the vinaigrette is emulsified. Vinaigrette will keep for up to a week in the fridge; shake well or whisk as needed before using.

  

  Quick Kitchen Nugget

  Prepping Greens

  To maximize taste when making salads, prep your greens by rinsing and drying them in a salad spinner or with an absorbent kitchen towel—dressing coats them better when they’re dry and won’t be diluted by water clinging to the leaves. Rather than simply pouring vinaigrette over your salad, mix it in with two forks or tongs to really dress the greens. Also, keep in mind that vinaigrettes aren’t just for salads—drizzle them over roasted vegetables, grains, and cold meats. 

  

  For Your Best Health 

  A New Benefit of Vitamin D

  In a large randomized clinical trial, researchers from Intermountain Health in Salt Lake City found that managing the vitamin D levels of people who experienced a heart attack through a “target-to-treat” approach, with blood levels monitored and dosages adjusted to reach an optimal range, cut the likelihood of a second heart attack by 50%. The findings were presented on Nov. 9 at the 2025 American Heart Association Scientific Sessions in New Orleans.

  According to researchers, the results carry global importance, as between one-half and two-thirds of people worldwide have low levels of vitamin D. In the past, most individuals received sufficient vitamin D through sunlight exposure. Today, with lifestyle changes and medical advice aimed at reducing skin cancer risk, people spend less time in the sun and must rely more on dietary supplements such as vitamin D₃ to maintain healthy levels.

  Low vitamin D levels have long been linked to poor cardiovascular outcomes in observational studies. However, earlier clinical trials that provided standard supplementation doses failed to show measurable reductions in heart disease risk. Intermountain scientists wanted to test a different idea: Rather than giving everyone the same dose, what if supplementation was adjusted to reach a specific healthy vitamin D level?

  “Previous studies just gave patients supplementation without regularly checking blood levels of vitamin D to determine what supplementation achieved,” said Heidi May, PhD, cardiovascular epidemiologist at Intermountain and the study’s principal investigator. “With more-targeted treatment, when we checked exactly how supplementation was working and made adjustments, we found that patients had their risk of another heart attack cut in half.” 

  The Intermountain study, called the TARGET-D trial, ran from April 2017 to May 2023 and included 630 patients who had suffered a heart attack within a month of enrolling. Participants were followed until March 2025 to monitor cardiovascular outcomes.

  Patients were randomly assigned to one of two groups: One received no vitamin D management and the other underwent active, targeted vitamin D₃ treatment. The goal for the treatment group was to raise blood levels of vitamin D to above 40 nanograms per milliliter (ng/mL). At the start, 85% of participants had blood levels of vitamin D below that threshold. More than half of the patients receiving targeted therapy required an initial dose of 5,000 international units (IUs) of vitamin D₃ compared to typical supplement recommendations of 600-800 IUs.

  Blood levels of vitamin D were checked annually for those maintaining healthy levels. Patients with lower levels were tested every three months and had their dosage adjusted until reaching the 40 ng/mL target. Afterward, their levels were monitored once a year.

  Researchers tracked major cardiac events, including heart attacks, strokes, heart failure hospitalizations, and deaths. Out of 630 participants, 107 experienced such events. While there was no significant difference in the overall risk between the two groups, the chance of having a second heart attack was cut in half among those receiving targeted vitamin D₃ treatment.

  “We’re excited with these results but know we have further work to do to validate these findings,” said Dr. May. Researchers plan to expand their work with a larger clinical trial to confirm and build upon these findings. “A larger study group will allow us to more fully evaluate whether targeted vitamin D management can reduce not only repeat heart attacks but also other forms of cardiovascular disease,” she said.

  

  Fitness Flash

  Knee arthritis? Try Aerobics!

  A sweeping review of 217 studies representing 15,684 participants found that aerobic exercises like walking and cycling offer the best pain relief and mobility gains for knee osteoarthritis. Compared to other types of exercise, aerobic training showed the strongest evidence across short- and long-term outcomes. All forms of exercise were found to be safe, but experts recommend making aerobic activity the foundation of treatment as it’s the most effective for easing pain, improving movement, and enhancing overall quality of life.

  Osteoarthritis develops when the cartilage cushioning the ends of bones wears down, leading to swelling, stiffness, and discomfort. It can affect any joint, but the knees are most commonly impacted. About 30% of adults over age 45 show signs of knee osteoarthritis on X-rays, and roughly half of them experience significant pain and mobility problems.

  Exercise is a cornerstone of osteoarthritis care, yet many medical guidelines lack clear direction on which kinds are most beneficial for knee osteoarthritis specifically. To clarify this, researchers analyzed the effectiveness and safety of several exercise approaches.

  

  The trials varied in quality, but the team assessed the strength of the evidence using the internationally recognized GRADE (Grading of Recommendations Assessment, Development and Evaluation) system. They examined several key outcomes: pain reduction, physical function, gait performance, and quality of life. Each was measured at short-term (4 weeks), mid-term (12 weeks), and long-term (24 weeks) follow-ups. Across these studies, aerobic exercise consistently ranked highest in improving outcomes among all exercise types tested.

  Other exercise forms showed value too. Mind-body workouts likely provided a notable improvement in short-term function, neuromotor exercises likely boosted short-term gait performance, and strengthening or mixed routines improved function in the mid-term. Importantly, none of the exercise types resulted in more adverse effects than the control groups, indicating that these therapies are generally safe.

  The authors did acknowledge some study limitations. Many results came from indirect comparisons, certain outcomes lacked long-term data, and smaller studies may have influenced some early findings. Despite these limitations, the researchers describe their work as one of the most complete and current evaluations of exercise for managing knee osteoarthritis. They believe the findings, which were published in The BMJ, will help doctors make more-targeted recommendations.

  Based on the evidence, the team advises aerobic exercise “as a first-line intervention for knee osteoarthritis management, particularly when the aim is to improve functional capacity and reduce pain” and says if aerobic exercise is not possible owing to individual limitations, “alternative forms of structured physical activity may still be beneficial.”

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• Winter Salad

  Using sweet and tart vinegars adds complexity to this vinaigrette, which is a delicious foil for the slightly bitter greens and sweet pears.

  Ingredients

  For Vinaigrette:

  • 1 tablespoon red wine vinegar, such as Austrian Red Wine Vinegar
  • 1 tablespoon balsamic vinegar of Modena, such as Condimento Barili Exclusivi
  • 1/2 tablespoon Dijon mustard
  • 1/2 tablespoon honey
  • 1/4 teaspoon coarse sea salt, plus more to taste
  • 1/2 garlic clove, minced 
  • 1/3 cup extra virgin olive oil
  • Freshly ground black pepper to taste

  For the Salad:

  • 1/2 cup hazelnuts or walnut halves
  • 4 to 6 cups baby spinach, baby kale, escarole, or other winter greens, rinsed and dried
  • 2 ripe pears, cored and thinly sliced
  • Block of Parmigiano-Reggiano or 2 ounces mild blue cheese

  Directions

  Step 1

  Make the vinaigrette: In a medium mixing bowl, whisk together the vinegars, mustard, honey, salt, and garlic. Gradually whisk in the olive oil until the dressing is emulsified. Season to taste with pepper and more salt, if desired.

  Step 2

  Make the salad: Heat a small sauté pan. When hot, add the nuts and toast for 2 minutes until they become fragrant, tossing frequently; set aside.

  Step 3

  Divide the greens among 4 salad plates and top with equal amounts of pear slices and nuts. If using Parmigiano-Reggiano, use a cheese plane to make long shavings over each salad. If using blue cheese, crumble it. Drizzle a spoonful of vinaigrette over each salad and pass the rest on the side.

  Yields 4 servings

• Hydroxytyrosol from Olives Is a Neuroprotective Agent

  One of the most powerful polyphenols in olive oil is hydroxytyrosol. Consuming hydroxytyrosol is linked to benefits in neurological, cardiovascular, and metabolic health, and the compound has demonstrated anti-inflammatory, anti-cancer, neuro-protective, and immuno-protective effects. A recently published scientific review in the journal Foods examines the growing body of evidence supporting the characterization of hydroxytyrosol as a “functional food,” with emphasis on its effects on neurological and cognitive processes.

  What is it?

  Hydroxytyrosol (hi-droxy-TY-roh-sol), abbreviated as HXT, is a phenol, a natural chemical that is both water-soluble and attracted to fats, which means that it can pass through cell membranes. Its chemical structure also explains its strong antioxidant and anti-inflammatory properties. HXT occurs mainly in olives—olive oil, fruit, leaves, and pulp—as well as in red and white wines.

  What does HXT do in the brain?

  HXT interacts with the brain and its vascular (blood vessel) system in 3 ways: 1) as an antioxidant and anti-inflammatory agent, HXT helps prevent damage to cerebral blood vessels and improves their function; 2) lab studies show that, by reducing oxidation and inflammation, HXT helps maintain the proper functioning of the blood-brain barrier (BBB), a crucial filter inside the brain’s blood vessels that controls what substances enter and exit the brain; 3) in studies in humans, consuming HXT in the form of high-phenolic EVOO resulted in less “leakage” across the BBB and, as reflected in participants’ performance on cognitive tests, improved connectivity between brain regions.

  HXT and its metabolites (the components of a substance that are formed when metabolic processes, such as digestion, break it down) are able to cross the BBB to interact with specific brain processes, enhancing protective activity and dampening inflammatory activity that is linked to depression and cognitive decline.

  How much HXT is needed to obtain its benefits?

  In studies in humans, the above benefits were observed with an HXT intake ranging from 7 to 15 mg/day. In terms of EVOO, this translates to a daily consumption of about 25 to 50 ml of high-phenolic olive oil, or ~2 to 3 tablespoons. Table olives—regardless of their color or brining—also provide an excellent source of HXT.

  What’s next for HXT?

  This body of promising evidence has intensified interest in the development of HXT-enriched foods and other ways of delivering this health-promoting compound. HXT is highly bioavailable, which means that, after it is consumed and digested, it is readily absorbed and transported by the body. So, for now—perhaps for always—the most effective, efficient, and delicious way to obtain the neuroprotective benefits of HXT is “food-first,” via high-phenolic EVOO.

  Reference: Martínez-Zamora Z. Foods 2025;14(21):3624.

• Olive Oil Hunter News #246

  Fruit and Nut White Chocolate Truffles Recipe, Spotlight on Pistachios, The Scoop on Scoops, Coffee and A-Fib, Walk this Way to Cut Risks to Heart Health

  Perfect for your New Year’s Eve celebration or to bring to a party, these luscious white chocolate truffles are a snap to make but look oh so elegant. As you set health goals for the coming year, simple lifestyle habits can have a big impact, especially on your heart. Read how coffee may stave off recurrent A-fib and how just 10 to 15 minutes of sustained walking can prevent many heart conditions.

  Fruit and Nut White Chocolate Truffles

  

  Healthy Ingredient Spotlight

  Picking Pistachios

  Shelled pistachios are the easiest for cooking as well as snacking, but keep in mind that they’re usually roasted and salted—not the best option for sweets. When using pistachios for baking, making truffles, or as a pretty garnish, for instance, look for shelled pistachios marked “raw.” These are in their natural state, unroasted and unsalted.

  

  Quick Kitchen Nugget

  The Scoop on Scoops

  

  Scoops with a spring-loaded handle are great for dishing out ice cream as well as for forming truffles, cookies, and even meatballs! You might already have one or more in your tool drawer. But if not or if you’re looking to expand the range of sizes you have, know that cookie scoops and ice cream scoops aren’t 100% interchangeable. Some cookie scoops are sturdier and might have sharper edges. I’ve always found that the spring-loaded handle is the most important feature because it allows you to release the food easily, preserving much of its rounded shape. 

  Scoops tend to come sized by the volume they hold, such as 1-, 2-, and 3-tablespoon (those measurements roughly correspond to 1.5, 1.75 and 2 inches in diameter), and you can find them all the way up to a 1/2 cup or more. Look for stainless steel and, if you use them often, an ergonomic design with a soft grip that’s easier on your hands. 

  

  For Your Best Health 

  Coffee and A-Fib

  New research suggests that drinking coffee may help protect against atrial fibrillation, or A-fib, a common heart rhythm disorder that causes the heart to beat too quickly and irregularly, sometimes leading to stroke or heart failure.

  For years, doctors have advised people with A-fib and other heart issues to stay away from caffeine, fearing it could worsen symptoms. But research done at the University of California San Francisco and the University of Adelaide in Australia found just the opposite.

  “Coffee increases physical activity, which is known to reduce atrial fibrillation,” explained Gregory M. Marcus, MD, an electrophysiologist at UCSF Health and the senior author of the study, which was published in JAMA. Dr. Marcus added that “caffeine is also a diuretic, which could potentially reduce blood pressure and in turn lessen A-fib risk. Several other ingredients in coffee also have anti-inflammatory properties that could have positive effects.”

  Rates of A-fib have been climbing in recent years, largely due to aging populations and increasing obesity. More than 10 million adults in the United States have been diagnosed, and experts estimate that as many as one in three people may experience the condition at some point in their lives.

  

  To explore whether coffee helps or harms, the researchers designed the DECAF (Does Eliminating Coffee Avoid Fibrillation?) study, the first randomized clinical trial to test the relationship between caffeinated (despite the study’s acronym) coffee and A-fib. 

  The trial involved 200 patients who were regular coffee drinkers and had persistent A-fib or a related condition known as atrial flutter along with a history of A-fib. All underwent electrical cardioversion, a procedure that uses a controlled electrical shock to restore normal heart rhythm. Participants were randomly assigned to drink either at least one cup of caffeinated coffee or an espresso shot each day or completely avoid coffee and other caffeinated beverages for six months.

  At the end of the study, the group that drank coffee experienced a 39% lower risk of recurring A-fib episodes. In addition to coffee’s potential anti-inflammatory effects, the researchers proposed that those who drank coffee may have naturally replaced less healthy drinks, such as sugary sodas, with coffee instead.

  “The results were astounding,” said first author Christopher X. Wong, PhD, of UCSF, the University of Adelaide, and the Royal Adelaide Hospital. “Doctors have always recommended that patients with problematic A-fib minimize their coffee intake, but this trial suggests that coffee is not only safe but likely to be protective.”

  

  Fitness Flash

  Walk this Way to Cut Risks to Heart Health

  New research revealed that walking in uninterrupted longer bouts of 10 to 15 minutes significantly lowers cardiovascular disease risk by up to two-thirds compared to shorter strolls of under 5 minutes. 

  An international team of researchers from the University of Sydney and Universidad Europea found that even people who walk fewer than 8,000 steps daily can see major heart health benefits simply by changing how they walk. Those who took their steps in one or two continuous sessions had lower rates of heart attacks, strokes, and death. Even when covering the same total number of steps, uninterrupted longer walks appear to provide greater benefits for the heart than do scattered short strolls throughout the day. 

  The work, which was published in the Annals of Internal Medicine, explored how walking patterns affect the health of people who are generally inactive. The study involved 33,560 adults between the ages of 40 and 79 who typically walked fewer than 8,000 steps a day and had no history of cardiovascular disease or cancer. Participants wore research-grade wristbands for one week to record both their step counts and how their steps were distributed throughout the day.

  The researchers followed their health outcomes for about eight years and found striking differences in cardiovascular risk between those who walked in shorter versus longer bouts:

  • People who walked continuously for 10 to 15 minutes daily had only a 4% chance of experiencing a cardiovascular event such as a heart attack or stroke compared to a 13% risk among those who walked continuously for just 5 minutes a day.
  • The benefits were greatest for the least-active individuals, particularly those taking 5,000 or fewer steps. Within this group, the risk of developing cardiovascular disease fell from 15% among short walkers to 7% among those who walked up to 15 minutes at a time.
  • Among the most-sedentary participants (5,000 or fewer steps a day), the risk of death dropped from 5% for those walking in 5-minute bouts to under 1% for those taking longer walks.

  Co-lead author Matthew Ahmadi, PhD, deputy director of the Mackenzie Wearables Research Hub and member of the Charles Perkins Centre at the University of Sydney, explained: “For the most inactive people, switching from brief walks here and there to longer continuous walks may come with some health benefits. There is a perception that health professionals have recommended walking 10,000 steps a day is the goal, but this isn’t necessary. Simply adding one or two longer walks per day, each lasting at least 10 to 15 minutes at a comfortable but steady pace, may have significant benefits, especially for people who don’t walk much.”

  Senior author Professor Emmanuel Stamatakis, director of the Mackenzie Wearables Research Hub and physical activity theme leader at the Charles Perkins Centre, added: “We tend to place all the emphasis on the number of steps or the total amount of walking but neglect the crucial role of patterns—for example, how walking is done.”

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• Fruit and Nut White Chocolate Truffles

  Cranberries and pistachios pair so well in these creamy white chocolate truffles but have fun experimenting with your own combinations—the technique is exactly the same. 

  Ingredients

  • 4 ounces dried cranberries
  • 10 ounces shelled pistachios, divided use
  • 1 pound white chocolate, preferably 35% cacao
  • 1/2 cup heavy cream
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon vanilla extract

  Directions

  Step 1

  Coarsely chop the cranberries and 4 ounces of the pistachios; set aside. Chop the rest of the pistachios more finely and transfer to a shallow bowl; set aside.

  Step 2

  Coarsely chop the chocolate; reserve 2 ounces and place the rest along with the heavy cream in a large microwave-safe glass bowl. Microwave at 30% power for 2 minutes, stir, and repeat until the chocolate is not quite fully melted. Out of the microwave, add the remaining chocolate to the bowl, let sit for 2 minutes, and then stir until smooth.

  Step 3

  Stir in the olive oil and vanilla, then fold in the coarsely chopped cranberries and pistachios. Turn the mixture onto a parchment paper–lined rimmed sheet pan or cookie sheet and gently flatten it with a spatula. Place in the fridge for 20 minutes to firm up for shaping.

  Step 4

  Once chilled, transfer the paper with the chocolate to your countertop and line the sheet pan with a clean piece of parchment. Using a 1-tablespoon scoop, make a truffle ball and drop it into the bowl of chopped pistachios. Roll it in the nuts, then place on the prepared sheet pan. Repeat with the rest of the chocolate.

  Step 5

  Place the pan in the fridge to firm up the truffles, about 20 minutes. If not serving right away, place them in a tin or covered dish and keep in the fridge. Refrigerated, the truffles will stay fresh for up to 2 weeks.

  Yields about 4 dozen truffles

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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