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The Olive Oil Hunter News #157

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A Mediterranean-Spiced Sheet Pan Dinner Recipe, Spotlight on Allspice, and Following a Mediterranean diet to Reduce the Risk of Cognitive Decline

Sheet pan meals are still the rage, and the combinations are limited only by your imagination. My recipe focuses on a rich blend of spices to elevate everyday ingredients like chicken and cauliflower (it also works for a stir-fry and for lamb or pork). It’s a delicious way to follow the Mediterranean diet and get all its benefits, including brain benefits, which a new study has been able to pinpoint. Rather than relying only on study participants’ memories, these researchers found a scientific way to measure how well people stick to the diet and how that, in turn, can protect the brain by delaying cognitive decline. It’s one of the more potent benefits of olive oil and the Mediterranean way of life.

A Mediterranean-Spiced Sheet Pan Dinner

  • A Mediterranean-Spiced Sheet Pan Chicken A Mediterranean-Spiced Sheet Pan Dinner

    A highly spiced mixture gives deep flavor to this dish, which comes together very easily (toasting the seeds before grinding intensifies their flavor). The yogurt sauce delivers the perfect tangy balance.

    Ingredients

    For the wet rub:

    • 1 tablespoon black peppercorns 
    • 1 tablespoon coriander seeds
    • 1 tablespoon cumin seeds 
    • 12 allspice berries or 1 teaspoon ground allspice
    • 1 teaspoonVietnamese cinnamon 
    • 1 teaspoon ground ginger
    • 1 teaspoon cayenne pepper
    • 1 teaspoon sea salt
    • 4 tablespoons extra virgin olive oil, plus more for drizzling
    • 2 tablespoons red wine vinegar, plus more for drizzling
    • 2 tablespoons water

    For the pan:

    • 2 pounds boneless and skinless chicken thighs, each cut into four pieces
    • 1 medium head cauliflower, between 2 and 3 pounds, cut into florets
    • 1 large sweet onion, peeled and cut into 8 wedges

    For the yogurt sauce:

    • 1 cup plain Greek yogurt
    • 1 tablespoon lemon juice
    • 1 tablespoon extra virgin olive oil
    • 1 garlic clove, grated
    • 1/4 teaspoon sea salt
    • 1 tablespoon chopped fresh dill or 1 teaspoon dried dill

    Directions

    Step 1

    Make the wet rub: Heat a small sauté pan and then toast the peppercorns, coriander, and cumin seeds, and allspice berries, if using, until fragrant, about 2-3 minutes. Transfer to a spice or coffee bean grinder, pulse to a powder, then place in a small bowl with the rest of the spices and salt; mix well. Add the olive oil, vinegar, and water, and whisk until thoroughly incorporated.  

    Step 2

    Preheat your oven to 425°F. Generously brush olive oil on a rimmed sheet pan. Arrange the chicken, cauliflower, and onions on the pan and brush liberally with the wet rub. Roast for about 30 minutes or until the chicken is cooked through, turning the chicken and vegetables after 15 minutes. 

    Step 3

    Meanwhile, make the yogurt sauce by whisking all the ingredients together in a small bowl. 

    Step 4

    Serve the chicken and vegetables topped with pan juices as well as generous dollops of the yogurt sauce.

    Yields 4 to 6 servings

Healthy Ingredient Spotlight: Go All in on Allspice

Healthy Ingredient Spotlight

Go All in on Allspice

You know it as an essential for spice cakes and gingerbread cookies, but allspice also has a place in many savory spice mixes. It comes from an evergreen native to Jamaica called Pimenta dioica and was introduced to the Old World by Christopher Columbus. Europeans are the ones who dubbed it “allspice” because it’s reminiscent of a number of spices—notably cinnamon, cloves, nutmeg, and pepper—all rolled into one. So flavorful, it quickly became part of Mediterranean and other European cuisines. 

Most home chefs use ground allspice. But as with many other spices, it’s more potent when you crush your own as needed. In this case, we’re talking about dried unripe allspice berries, which look remarkably similar to black peppercorns, though there’s no botanical connection. The berries are readily available from spice merchants and will retain their flavor far longer than ground allspice. A few berries also add a wonderful aroma to drinks, like hot mulled cider.

For Your Best Health: Following a Mediterranean Diet Reduces the Risk of Cognitive Decline As We Age

For Your Best Health

Following a Mediterranean Diet Reduces the Risk of Cognitive Decline As We Age

Mediterranean Spice Rub with Allspice

The study: “A Mediterranean Diet‐Based Metabolomic Score and Cognitive Decline in Older Adults: A Case–Control Analysis Nested within the Three‐City Cohort Study,”Molecular Nutrition and Food Research, 2023.

While studies often report on the immediate benefits of following a Mediterranean diet, research done by scientists at the University of Barcelona and published in the journal Molecular Nutrition and Food Researchfound that the benefits extend well into old age, lowering the risk of cognitive decline in older people. The specific biomarkers they evaluated also offer insight into the biological mechanisms related to the impact of the diet on cognitive health in later years.

The study, part of the European Joint Programming Initiative, “A Healthy Diet for a Healthy Life,” was led by Mireia Urpí-Sardá, adjunct lecturer and member of the Biomarkers and Nutritional & Food Metabolomics research group of the Faculty of Pharmacy and Food Sciences, the Institute for Nutrition and Food Safety (INSA-UB), the Food and Nutrition Torribera Campus of the University of Barcelona, and the CIBER on Frailty and Healthy Ageing (CIBERFES). Carried out over 12 years, it involved 840 people over 65 years of age, 65 percent of whom were women, in the Bordeaux and Dijon regions of France.

As the researchers reiterated in their paper, certain lifestyle factors have been associated with a delay in the age-at-onset of cognitive decline or with a slowing down of disease progression. “A healthy diet is thought to have great preventive potential for cognitive decline, both directly and through its role in reducing other risk factors, like hypertension and type 2 diabetes. Healthy dietary patterns have indeed been associated with a lower risk of dementiaand better cognitive performance. 

“Also, several observational studies have concluded that high adherence to, in particular, the Mediterranean diet is associated with a decreased risk of mild cognitive impairment and Alzheimer’s disease (AD) and with better episodic memory and global cognition. Two other related dietary patterns also associated with better cognitive performance are the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets. However, evidence of the associations between dietary patterns and cognitive function is still inconclusive partly due to self-reported dietary assessment.” 

Their aim was to develop a Mediterranean diet-metabolomic score (MDMS) and use a set of dietary biomarkers to provide a more specific assessment of the participants’ diets and better evaluate the association between diet and health outcomes.

Saturated and unsaturated fatty acids, gut microbiota-derived polyphenol metabolites, and other phytochemicals in serum that reflect individual bioavailability were chosen as biomarkers. Some of them not only show consumption of the main food groups of the Mediterranean diet but are also directly linked to the health benefits of the Mediterranean dietary pattern. 

According to Mercè Pallàs, a professor at the UB Neurosciences Institute, “The use of dietary pattern indices based on food-intake biomarkers is a step forward towards the use of more accurate and objective dietary assessment methodologies that take into account important factors such as bioavailability.” 

The metabolome, or set of metabolites, related to food and derived from gut microbiota activity, was studied through a large-scale quantitative analysis from the serum (blood) of the participants without dementia from the beginning of the study. Cognitive impairment was assessed by five neuropsychological tests over 12 years.

The results: Expert Alba Tor-Roca, first author of the study and CIBERFES researcher at the UB, explains that “we found that adherence to Mediterranean diet assessed by a panel of dietary biomarkers is inversely associated with long-term cognitive decline in older people.” These results also suggest that the biomarkers play a role in future research to ultimately help doctors personalize dietary needs of people at older ages.

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The Olive Oil Hunter News #156

Posted on by The Olive Oil Hunter

Salmon with Red Pepper Coulis Recipe & The Benefits of Culinary Brushes

Looking for a romantic Valentine’s Day dinner to enjoy by candlelight at home? With its pink and soft red hues, my recipe for salmon served on a pool of red pepper coulis checks off all the boxes! This edition of the newsletter also includes information about a new online health series—its focus is on how to protect yourself from the myriad toxins that are so pervasive in our lives.  

Salmon with Red Pepper Coulis

  • Salmon with Red Pepper Coulis Salmon with Red Pepper Coulis

    A purée of red peppers and onions makes a sweet accompaniment that won’t overpower the taste of the salmon. Coulis leftovers make a great sandwich spread and dip for crusty bread.

    Ingredients

    • 2 large red bell peppers
    • 1 medium sweet onion
    • 4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
    • 2 teaspoons sherry vinegar, plus more to taste
    • Kosher or sea salt to taste, plus more for the salmon
    • 1-1/2 to 2-pound salmon filet, skin on
    • Freshly ground black pepper
    • A few springs of fresh thyme, chopped

    Directions

    Step 1

    Turn on your oven to broil. Halve the peppers and remove the stems and ribs. Peel the onion and cut it into 4 thick slices. Brush a tablespoon of olive oil on a rimmed sheet pan. Place the onion slices on the sheet pan and top each one with a pepper half (this allows the onions to cook without burning). Broil until the pepper skins have blistered and blackened, about 10 minutes. Place the sheet pan on a heat-safe mat and cover the bell peppers with a domed lid for 10 minutes; this makes it easier to peel off the charred skin. Peel when cool.

    Step 2

    Place the peeled peppers in your food processor or blender along with the onions, all the pan juices, a tablespoon of olive oil, and the vinegar. Process until very smooth, about 5 minutes. Season to taste with salt. Transfer to a bowl and set aside.

    Step 3

    Turn your oven to 350°F. Place a piece of parchment paper on the same sheet pan (no need to wash it) and brush on another tablespoon of olive oil. Place the salmon, skin side down, on the parchment, and brush with the final tablespoon of olive oil. Sprinkle on just a pinch of salt, sone black pepper, and the thyme, and bake until the top of the filet feels firm to the touch, about 15 minutes, depending on thickness.

    Step 4

    Use a sharp chef’s knife to slice the salmon into 4 portions. Place a pool of the pepper coulis on each of 4 dinner plates and top each with a salmon serving and a drizzle of olive oil. Pass the rest of the coulis separately.

    Yields 4 servings

Quick Kitchen Nugget: Culinary Brushes

Quick Kitchen Nugget

Culinary Brushes

Apples with a paring knife

Many kitchen tasks are made easier with the right brushes. A small and a medium or large silicone brush will answer many needs, like coating food with a wet rub, sauce, or egg wash, and basting a roast or turkey. Look for all-silicone styles rather than those wooden handles so you can easily wash them—dishwasher-safe tools are handiest. Silicone styles are also often heat-safe up to 600°F. I suggest separate brushes for sweet and savory cooking.

Other cooking tasks are better accomplished with a soft-bristled pastry brush, handy for sweeping away excess flour and when a more delicate touch is needed (silicone bristles may not be tight enough to give full coverage). Natural bristles are typically boar hair, but nylon is also available. These brushes require some special care when cleaning. Use a mild, unscented liquid dish soap and dry flat to preserve the shape of the bristles as well as to keep water out of the handle.

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The Olive Oil Hunter News #155

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“Spiked” Apples Recipe, Spotlight on Apples, The Paring Knife, Cutting Calories May Boost Longevity, and Do You Have Aging Anxiety? Another Reason to Exercise!

If you’re like me, you love recipes that can be adapted to many dishes—and that’s why spiked apples are part of my winter repertoire. You’ll be tempted to eat them right out of the pan, but you should definitely explore the ways they can enhance other dishes. I’m also sharing two new discoveries—why just a small cut in daily calories can add years to your life and what you can do to quell anxiety over aging.

“Spiked” Apples

  • Spiked Apples “Spiked” Apples

    Calvados, the apple brandy from France’s Normandy region, adds great depth of flavor to apple dishes. Since most of the alcohol burns off, my spiked apples make a great addition to your morning oats or yogurt as well as a delicious filling for a tart or crêpes or the topping for a scoop of ice cream—vanilla and olive oil ice cream, of course! They’re equally delicious served alongside pork chops or a pork roast.

    Ingredients

    • 4 tablespoons extra virgin olive oil
    • 2 tart apples, such as Granny Smith, cored and sliced into 12 wedges
    • 2 sweet apples, such as Fuji or Honeycrisp, cored and sliced into 12 wedges
    • 1/4 cup calvados
    • 1/4 cup brown sugar or your choice of sweetener
    • Cinnamon to taste
    • 2 tablespoons unsalted butter

    Directions

    Heat a large frying pan over medium heat. When very warm, add the olive oil and the apples, arranging the fruit in one layer (do this in batches if your pan can’t hold them all at once). Let the apples cook until the edges brown slightly, then flip them and brown again. Add the calvados to deglaze the pan. After one minute, sprinkle on the brown sugar and cinnamon and toss. The sugar should melt, but don’t let it burn. Add the butter and swirl until it melts, then remove from heat. 

    Yields 4-6 servings

Apples

Healthy Ingredient Spotlight

Apples Galore

Baked apples with granola and homemade olive oil ice cream

There’s merit to the old adage that an apple a day keeps the doctor away—high in fiber and nutrients, apples are a great way to get you closer to the recommended daily five to seven servings of fruits and vegetables needed for good health. With over 2,000 varieties of apples now available and more being developed at leading agricultural universities, it would take years to try them all! Here are some of the most widely available varieties and how best to enjoy them.

  • Empire: a sweet-tart cross between Red Delicious and McIntosh, ideal for eating raw or baking
  • Fuji: crispy, sweet, and juicy, ideal for all uses
  • Gala: crisp, juicy, and very sweet, ideal for eating raw
  • Golden Delicious: mild, sweet flavor, ideal for eating raw or baking
  • Granny Smith: tart and crisp, ideal for salads or cooking
  • Honeycrisp: sweet and crispy, ideal for eating raw or making applesauce
  • Jonagold: a sweet-tart mix developed from Golden Delicious and Jonathan apples, ideal for baking
  • Macoun: very sweet, juicy, and aromatic, ideal for eating raw or making applesauce
  • McIntosh: tangy and tart, ideal for eating raw or making applesauce
  • Pink Lady: a highly flavorful cross of Golden Delicious and Lady Williams apples, ideal for all uses
  • Red Delicious: sweet, crispy, and juicy, ideal for eating raw
Quick Kitchen Nugget: The Paring Knife

Quick Kitchen Nugget

The Paring Knife

Apples with a paring knife

With all the stunning types of chef’s knives available, the chef’s knife’s sidekick, the paring knife, is often an afterthought in the kitchen. But it’s a very handy knife to have for precision work and when cutting smaller and soft foods, from a garlic clove up to an apple. (You’ll need to stick to your chef’s knife for hard foods like squash, potatoes, carrots, and melons.) A paring knife blade is typically between 3 and 4 inches long, and though the handle is smaller than that of other knives, you should still test it before you buy to make sure it feels comfortable in your hand.  

For Your Best Health: Cutting Calories May Boost Longevity

For Your Best Health

Cutting Calories May Boost Longevity

Calorie restriction—decreasing daily calories—without depriving yourself of essential vitamins and minerals and other key nutrients has long been known to delay the progression of age-related diseases in animal studies. New research, published in the journal Aging Cell, suggests it may do the same for people. 

Researchers at the National Institutes of Health and colleagues analyzed data from the Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy (CALERIE), a study supported by the National Institute on Aging (NIA). For CALERIE participants, the goal was to reduce daily calories by 25%. However, over a two-year span, the best they were able to achieve was a 12% reduction. But it turns out that this was enough to rejuvenate muscle and activate key biological pathways that are important in healthy aging.

“A 12% reduction in calorie intake is very modest,” said corresponding author and NIA Scientific Director Luigi Ferrucci, MD, PhD. “This kind of small reduction in calorie intake is doable and may make a big difference in your health.”

The research team also sought to explain a finding of past studies: People practicing calorie restriction lost muscle mass (along with losing weight in general), but they did not lose all-important muscle strength. To understand this phenomenon, they looked at thigh muscle biopsies from CALERIE participants collected when people joined the study and at one-year and two-year follow-ups. They discovered that during calorie restriction certain genes were upregulated, meaning the cells made more mRNA, and others were downregulated, meaning the cells produced less mRNA. Specifically, a lower caloric intake upregulated genes responsible for energy generation and metabolism and downregulated inflammatory genes, leading to lower inflammation.

“Since inflammation and aging are strongly coupled, calorie restriction represents a powerful approach to preventing the pro-inflammatory state that is developed by many older people,” said Dr. Ferrucci.

Fitness Flash Icon: Do You Have Aging Anxiety? Another Reason to Exercise!

Fitness Flash

Do You Have Aging Anxiety? Another Reason to Exercise!

According to Sarah Francis, PhD, Iowa State University professor and Jane Armstrong Endowed Chair of Food Science and Human Nutrition, many people experience aging anxiety—fears and concerns about losing autonomy and relationships as well as physical and psychological changes and discomfort or lack of enjoyment being around older people. “Previous research has shown that if you have high anxiety about aging, you have poor health outcomes. But if you view it more positively as a life stage, you have better health outcomes. You’re more likely to make lifestyle changes that benefit you in the long run,” said Dr. Francis.

Since 2010, she has been part of a USDA multistate project bringing together experts in physical activity, clinical nutrition, and community health programming to support healthy aging. Part of their research has focused on identifying factors that influence physical activity, such as aging anxiety. One explanation for the negative link between aging anxiety and poor health is that anxiety can get in the way of being physically active, and not being active is often at the root of many health problems. 

To better understand how aging anxiety relates not only to physical activity but also to other factors like gender, marital status, and income, Dr. Francis and the team designed a 142-question online survey and recruited a cross-section of urban, suburban, and rural participants including people as young as 40 to understand how different aspects of aging anxiety shift with age. In total, 1,250 people from Washington, DC, and six states (Iowa, Illinois, Maryland, Rhode Island, South Dakota, and West Virginia) responded to the survey. 

“One of the most important findings is that higher positivity about physical activity relates to lower anxiety about aging,” said Dr. Francis. “Perhaps this is because the physical, mental, and social benefits of staying active contribute to overall well-being and a more favorable perception of the aging process, ultimately reducing anxiety related to growing older.”

It’s also well known that exercise, especially strength training, helps conserve bone mass and muscle, reduce the risk of dementia, and maintain motor control. But, Dr. Francis pointed out, many middle-aged and older adults face barriers to exercising, from being afraid they’ll get hurt to not having easy access to a gym or greenspaces for walking. For those who can’t overcome these barriers, the team’s next project is developing and testing a virtual program that would include at-home physical activities and an educational component to encourage eating healthy.

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The Olive Oil Hunter News #154

Posted on by The Olive Oil Hunter

Bountiful Breakfast Quesadillas Recipe, Spotlight on Whole-Grains, The Cake Lifter, and The Mental and Physical Effects of Poor Sleep

Eat more whole grains—it’s at the top of most of our New Year’s health resolutions, yet it’s often so difficult to do. First, there’s the common misconception that whole grains aren’t as tasty as refined ones. Then there’s the problem of confusing package labels that don’t accurately describe what’s inside. This edition of The Olive Oil Hunter Newsletter homes in on the problem with easy fixes, starting with a delicious quesadilla—a great way to start your day! 

Bountiful Breakfast Quesadillas

  • Bountiful Breakfast Quesadillas Bountiful Breakfast Quesadillas

    This take on a quesadilla makes a festive presentation for brunch, and you can customize it with ingredients you love best.

    Ingredients

    • 3 tablespoons extra virgin olive oil
    • 1 onion, finely diced 
    • 1 bell pepper, any color, seeded and finely diced 
    • 1 chile pepper, such as a poblano or a jalapeño, seeded and finely diced 
    • 6 eggs
    • 4 corn or whole-wheat tortillas 
    • 1-1/2 cups grated Manchego, Monterey Jack, or cheddar cheese, or a combination 
    • 1 cup black beans
    • 1 avocado, cut into thin slices
    • Your favorite salsa

    Directions

    Step 1

    Heat a large skillet over medium heat. When hot, add two tablespoons of olive oil, the onions, and peppers. Sauté until the onions soften and turn a light brown. Whisk the eggs and add them to the pan; cook to a soft scramble.

    Step 2

    Heat a griddle over medium heat. When hot, drizzle on the remaining olive oil. Place two of the tortillas side by side on the griddle and layer on the ingredients, in this order, divided between the two: half of the cheese, the scrambled eggs, beans, avocado slices, and then the rest of the cheese. Top with the remaining tortillas and press down gently with a large spatula or cake lifter (see Quick Kitchen Nugget in Newsletter #154). 

    Step 3

    When the bottoms of the tortillas brown and the bottom layer of cheese has melted, flip them and continue cooking until the other cheese layer has melted. Transfer the quesadillas back to your cutting board and cut them into quarters. Serve with salsa as desired.

    Yields 4 servings

Healthy Ingredient Spotlight: Choosing Whole-Grain Tortillas 

Healthy Ingredient Spotlight

Choosing Whole-Grain Tortillas 

An easy way to get more whole grains and fiber is to use corn or whole-wheat tortillas in place of the traditional white flour kind. But it’s still important to read the list of ingredients to be sure you’re getting 100% of the grain (see For Your Best Health below for more) and choose brands with the least salt and additives. 

Quick Kitchen Nugget: The Cake Lifter

Quick Kitchen Nugget

The Cake Lifter

Picture a spatula the size of a 9-inch or 10-inch round or square cake layer—that’s a cake lifter. And it’s great not only for evenly stacking cake layers and transferring baked goods from pan to serving plate, but also for flipping tortillas and other foods cooked on a griddle. They’re available from well-known cookware companies like Wilton and Nordic Ware for under $20.

For Your Best Health: Are You Really Getting Whole Grains?

For Your Best Health

Are You Really Getting Whole Grains?

We know that whole grains are healthier than refined ones because they contain all parts of the grain, including all-important fiber. But according to research published in The American Journal of Clinical Nutrition, unclear or misleading labeling makes it difficult to really know what you’re getting in packaged foods. The researchers pointed out that some manufacturers use deceptive labeling tactics, like putting the words “whole grain” in the product name or listing the amount of whole grains present but not what percentage of total grains that represents. A product with a vague callout, like “made with whole grain,” may contain only minuscule amounts. And there’s no current government policy that requires a complete disclosure. 

What can you do to shop smarter? Look for products with the “100% Whole Grain Stamp” from the Whole Grains Council. This indicates that the food contains a full serving or more of whole grain in each labeled serving and that all the grain is whole grain. Whole-grain products not yet using this symbol may list the grams of whole grain somewhere on the package or use words like “100% whole wheat.” You can also look for the “50%+ Stamp” on products; it means that each serving of the food is at least half whole grain, with a minimum of 8 grams. There’s also the “Basic Stamp”—these products have at least 8 grams of whole grain per serving but overall may contain more refined grains than whole grains.

Fitness Flash Icon: The Mental and Physical Effects of Poor Sleep 

Fitness Flash

The Mental and Physical Effects of Poor Sleep 

Missing out on needed sleep often leaves us dragging through the next day. But it can also take a mental toll that we often fail to appreciate. That’s because a good night’s sleep prepares us for activity and helps us be more productive, while not getting enough sleep affects how well we do at tasks that require attention, memory, and executive functioning, including driving safely. Many people now rely on so-called readiness scores given by their fitness and sleep trackers to let them know how restorative (or not) their sleep was, but they were designed to predict physical performance and may not tell you how you’ll perform cognitively. 

A group of scientists decided to test how well cognitive function tracked with physical function. Professor Michael Chee, MBBS, Assistant Professor Stijn Massar, PhD, and Alyssa Ng, PhD student, of the Centre for Sleep and Cognition at the Yong Loo Lin School of Medicine of the National University of Singapore, asked 119 university students to report their mood, motivation, and sleepiness after waking and before going to bed daily for between two and six weeks. Sleep was measured with Oura rings and cross-referenced with smartphone app-based self-reports that also captured daytime naps and their duration. 

They found that after nights with longer sleep than a given participant’s average, that person experienced a better mood, higher motivation, and lower sleepiness, and that a good night of sleep following a poor one could be helpful for restoring social functioning. For those who regularly missed out on sleep, taking naps helped ease some of the ill effects. Their findings also reinforce the idea that sleep is highly personalized, with significant differences from person to person in the amount of sleep necessary to maintain mental well-being.

“People say they know all they need about their sleep within a few weeks of using a sleep tracker, but our work suggests there is real value in continuing to measure sleep to help you judge when to push it and when to hold back in work or social settings,” said Dr. Chee, who has been a significant contributor to research evaluating the utility of wearable sleep trackers.

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