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!

• EVOO to Go Summer 2026

  This Quarter’s Selection

  • Producer: Alonso, La Estrella, Chile
  • Olive Varieties: Coratina, Frantoio, Leccino
  • Flavor Profile: Bold

  I always look forward to spending time with Juanjo Alonso, who oversees the family’s extraordinary olive farm, Agrícola Pobeña. He has the most engaging personality and an expansive love of life, family, and, of course, ultra-premium extra virgin olive oil. With four older brothers occupied by the family’s other businesses, Juanjo was tapped by his father, Abel, to help him start the farm. Juanjo was just a few years out of college in California and had recently returned to Chile to be with his family. He undertook the project because he understood how making olive oil connected Abel to his past.

  

  Born and raised in Spain’s Basque country, at 17, Abel made his way to Chile, where he and his mother reconnected with Abel’s father, who had been imprisoned for years by the regime of Spanish dictator Francisco Franco before escaping and ultimately resettling in Chile. Young Abel found work in a shoe store and within months was managing the shop. The owners entrusted him to set up a factory in Buenos Aires, where he lived for three years. Back home in Chile, he struck out on his own, creating a thriving shoe business that, over the years, provided work for 600 families.

  Through it all, Abel held fast to his love of his native country—later in life, he spent half of each year in Spain. As he neared retirement, he set out to realize his longtime dream of establishing an olive grove and mill that produced world-class olive oil, the elixir so deeply intertwined with Spanish culture. His son Juanjo was determined to make that happen. That’s not to say things always went smoothly.

  “My father was a tough, old-school guy. I’m pretty laid back, so being his son wasn’t always easy. There was tension between us at times,” Juanjo reflects, in a rare quiet moment. It’s been a year and a half since Abel’s death, just a few months shy of his 89th birthday. “It’s amazing what happened to me since then. When I’m here, I feel him asking me to be more like him. It’s like he’s giving me the energy and the voice I need.”

  

  I’m thrilled that Juanjo’s 19-year-old son Fermin has been working in the mill during this harvest. A top-ranked freeride snowboarder, Fermin flirted with the opportunity of training for the 2030 Winter Olympics, where the sport is likely to debut. But the grueling schedule would have taken him away from his family and his love of surfing, which he shares with his dad, so he turned it down. I’m looking forward to working with the next Alonso generation one day.

  We pay homage to Abel with this very special bold olive oil. He would have been ecstatic about this magnificent farm blend I’ve created for you. It’s centered around Coratina—a cultivar so exceptional the Pobeña team calls it “The Queen”—from three different areas on the farm. The supporting players are Frantoio and Leccino, which are typically planted in side-by-side rows in the field. I love that this oil is the embodiment of three classic Italian varietals, Coratina from Puglia and Frantoio and Leccino from Tuscany. I know you’ll agree we’ve captured magic in a bottle.

  Impressions and Recommended Food Pairings

  This robust Italian-style blend resonates with Southern Hemisphere energy. Its aromas reveal green and sweet almond, green apple, and dark leafy greens like arugula, with notes of artichoke, thyme, sage, and black pepper, rounded by citrus zest and warm hints of cinnamon and vanilla. On the palate are the nuttiness of hazelnuts; mint and oregano; the vegetal character of escarole and celery; and abundant polyphenols, as represented by the astringency of green tea, bitterness of cocoa nibs, spiciness of green chile, and the tingling sensation of Sichuan peppercorns.

  Its bold personality is perfect for lamb-stuffed eggplant, chacarero Chileno and other beef dishes, duck, wild game, tuna and swordfish; deconstructed palta reina and salads with dark leafy greens; bold vinaigrettes; crudités; tomato-based recipes; hearty pasta dishes; cured meats; aged cheeses; crusty breads; wild rice and legumes; and chocolate desserts.

  To order EVOO to Go packets, click here
• Olive Oil Hunter News #272

  Glorious Greens Salad Recipe, Spotlight on Summer Lettuce, Cleaning Greens, Olive Oil Helps Fight Diabetes, plus Exercise Needs and GLP-1s

  “Mixed salad” takes on new meaning—and elevated taste—when you choose a bright selection of summer lettuces and add one of my favorite vinaigrettes. It’s perfect when you want a light dish on a warm day. As you’ll see from the first study I’m including, more than its delicious taste, extra virgin olive oil could help keep diabetes at bay. The second piece of research is a reminder of the importance of exercise to maintain muscle mass when on a GLP-1 medication.

  Glorious Greens Salad

  

  Healthy Ingredient Spotlight

  Summer Lettuce

  Whether you’re growing lettuce in your garden or shopping farmers’ markets, certain lettuces stand out as summer varieties. They’re heat-tolerant, resist bolting or going to seed, and won’t turn bitter. They include numerous types of summercrisp, which are sweet yet crunchy; oakleaf, with red or green leaves; romaine, both small and large heads; and butterhead, such as tender Boston and Bibb.

  Though the calories in lettuce varieties are negligible, these leafy greens have many vitamins and minerals, notably vitamin A and potassium. With the exception of iceberg, various lettuces offer moderate amounts of vitamin C, calcium, iron, and copper. Know that the darker the leaf color, the greater the nutrients. The spines and ribs are good sources of fiber, so keep them. While you can rinse leaves in advance and keep them wrapped in paper towels, cut them just prior to eating to avoid discoloration.

  

  

  Quick Kitchen Nugget

  Cleaning Greens 

  Rather than rinsing lettuce leaves under a stream of water, try the float method to clean your greens. Plunge them into a very large bowl filled with cool water (do this in batches if necessary). Use one hand to slosh them around, then leave for 5 minutes. Any dirt will settle to the bottom of the bowl. Take out the leaves in handfuls, shaking them and transferring to paper towels; blot dry.

  

  For Your Best Health 

  Olive Oil Helps Fight Diabetes

  Not all fats affect your body the same way. Researchers from the CIBER Area for Diabetes and Associated Metabolic Diseases (CIBERDEM) at the University of Barcelona in Spain took a close look at the contrasting effects of two major fatty acids found in the diet, palmitic acid and oleic acid. The goal was to learn how each might influence the risk of type 2 diabetes, a disease that affects millions of people worldwide and is linked to serious health complications and premature death. 

  They found that palmitic acid, a saturated fat common in many foods, may contribute to insulin resistance and type 2 diabetes by triggering inflammation, toxic fat buildup, and cellular stress. In contrast, oleic acid—the heart-healthy monounsaturated fat abundant in olive oil—appears to help protect insulin function and may even counter some of the harmful effects of palmitic acid. The study was published in Trends in Endocrinology & Metabolism.

  “Palmitic acid is associated with impaired insulin sensitivity, whereas oleic acid, abundant in olive oil, may have a protective effect against these metabolic disorders,” said Professor Manuel Vázquez-Carrera, PhD, from the UB’s Faculty of Pharmacy and Food Sciences, the UB Institute of Biomedicine (IBUB), the Sant Joan de Déu Research Institute (IRSJD) and CIBERDEM. “This review highlights the significant role of the quality of dietary fat, rather than the total amount consumed,” he noted.

  The researchers examined evidence showing that palmitic acid can trigger several biological processes linked to metabolic disease. As Xavier Palomer, PhD, the article’s first author, said, “At the molecular level, palmitic acid promotes the accumulation of potentially toxic bioactive lipids, fosters low-grade chronic inflammation, and contributes to the dysfunction of cellular organelles, such as the endoplasmic reticulum and the mitochondria.” The team explained that these cellular changes “are closely linked to impaired insulin action and the progression of metabolic disease.”

  

  The picture looks quite different for oleic acid. According to the review, oleic acid encourages the body to store fats in forms that are metabolically less disruptive and have little effect on normal cellular function. It also helps maintain healthy insulin signaling in important metabolic tissues, including the liver, muscles, and adipose tissue. Researchers said oleic acid may also offset many of the harmful effects associated with palmitic acid. This could help explain why eating patterns rich in monounsaturated fats, including the Mediterranean diet, are consistently linked to a lower risk of type 2 diabetes and other metabolic disorders.

  The authors emphasized that more targeted research is needed to better understand differences seen across population studies. “It is important to consider variables such as the source of fatty acids, their dietary context, interactions with other nutrients, and different food processing methods,” said Dr. Vázquez-Carrera. Gaining a clearer understanding of these factors will improve scientists’ ability to evaluate how different fats affect metabolic health. In turn, that knowledge could support the development of more effective dietary approaches for preventing and managing type 2 diabetes.

  

  Fitness Flash

  Exercise Needs and GLP-1s

  According to research presented at the Endocrine Society’s 2026 annual meeting, people taking these popular weight-loss drugs may be losing pounds, but they could also be moving less. Researchers analyzing Fitbit data found that daily step counts and exercise levels dropped after people started these medications, despite successful weight loss. Because the drugs can reduce muscle mass along with fat, the decline in physical activity raises concerns about preserving strength and long-term health.

  The finding may come as a surprise because many people assume that shedding excess weight naturally makes it easier to move more. However, researchers found the opposite trend among people taking medications including semaglutide (Ozempic and Wegovy), tirzepatide (Mounjaro and Zepbound), liraglutide, and dulaglutide.

  While these drugs can be highly effective for weight loss, they reduce more than just body fat. They can also contribute to a loss of lean muscle mass, making physical activity especially important for maintaining strength and overall health. Protecting muscle is a key part of healthy weight loss, explained study leader Sajana Maharjan, MD, of HSHS St. John’s Hospital in Springfield, Illinois.

  To investigate how activity levels changed after starting treatment, researchers analyzed data from the National Institutes of Health’s All of Us Research Program, which combines electronic health records with Fitbit activity data. The study began with 1,950 adults with obesity who started a GLP-1 medication. Of those, 753 participants had enough wearable-device data to be included in the final analysis. Most were women (78.6%), and the average age was 52.7 years.

  Researchers compared physical activity before and after participants began taking the medications. They focused on daily step counts and minutes of moderate-to-vigorous physical activity (MVPA). The results showed a clear decline in movement after treatment began. Average daily step counts fell from 5,047 to 4,487 steps per day. Time spent in MVPA also dropped, decreasing from 28 minutes to 22 minutes per day. The largest decreases were seen in men and in people who reported joint or muscle pain. Factors such as age, heart failure, and a previous stroke did not alter the findings. Importantly, the researchers found no evidence that losing weight with these medications led people to become more physically active.

  “The findings reinforce that exercise cannot be optional for people taking these medications. People need targeted interventions that encourage physical activity alongside medication for obesity,” Dr. Maharjan said.

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• Glorious Greens Salad

  The variety of lettuces is what makes this salad so special. It features a vinaigrette that combines the sweetness of balsamic with the tartness of red wine vinegar. Remember that true balsamic vinegar must come from Modena, Italy. Turn this salad into a meal by adding cold shrimp or grilled chicken.

  Ingredients

  For the vinaigrette:

  • 2 tablespoons red wine vinegar
  • 2 tablespoons balsamic vinegar from Modena
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1/2 teaspoon coarse sea salt, plus more to taste
  • 1/2 garlic clove, minced 
  • 1/2 cup extra virgin olive oil
  • Freshly ground black pepper to taste

  For the salad:

  • 1 head green leaf lettuce
  • 1 head red leaf lettuce
  • 1 small head romaine
  • 1 large Belgian endive
  • 1 bunch watercress or arugula
  • 1 small head radicchio
  • 1/4 cup freshly grated Parmigiano-Reggiano cheese
  • Freshly ground black pepper to taste

  Directions

  Step 1

  In a medium mixing bowl, whisk together the two vinegars, mustard, honey, the 1/2 teaspoon salt, and garlic. Gradually whisk in the olive oil until the dressing is emulsified. Season to taste with black pepper and more salt; set aside.

  Step 2

  Trim the various lettuces and greens and discard any tough or marred outer leaves. Carefully wash and dry the remaining leaves (see Quick Kitchen Nugget in newsletter). 

  Step 3

  Leave small lettuce leaves whole, but cut the romaine, endive, radicchio, and any large leaves into wide ribbons. Toss all together in a large bowl. To assemble each dish, mound a handful on each of 6 large plates, drizzle with vinaigrette, then top each with a second handful and more vinaigrette. Sprinkle with equal amounts of the grated cheese and some fresh pepper. 

  Yields 6 servings

• Olive Oil Hunter News #271

  Triple Berry Ice Cream Recipe, Spotlight on Ice Cream, Freezer Containers, Coffee for Brain Health, and How to Make Strength Your Superpower

  Celebrate our country’s 250^th birthday with this red, white, and blue ice cream that’s big on flavor as well as nutrients (read about the surprising benefits of real ice cream below). Thinking about having another cup of coffee? New research may give you the green light. And find out why a firm handshake should be your new superpower.

  Triple Berry Ice Cream 

  

  Healthy Ingredient Spotlight

  Ice Cream? Yes, Ice Cream!

  

  t’s too soon to call it a superfood, but a number of studies have found positive health links among people who eat real ice cream a couple of times a week. Scientists were so confounded by the results that they tried, at first, to dispel them. 

  Long-term Harvard studies that analyzed data from nearly 190,000 people found a link between eating ice cream in moderation and a lower risk of diabetes along with better cardiovascular outcomes. One possible explanation is the metabolic effect of the milk fat globule membrane (MFGM), a complex, naturally occurring membrane that surrounds droplets of milk fat in real, whole dairy products. MFGM may help regulate cholesterol levels, reduce inflammation, and support healthy gut and metabolic function.

  Most recently, a Swedish study published in the journal Neurology found that higher intake of high-fat cream (and high-fat cheese) was associated with a lower risk of all-cause dementia and that there were no such links between low-fat cheese, low-fat cream, and other dairy products. These results were based on the analysis of data from 27,670 participants in the Malmö Diet and Cancer cohort.

  Experts are careful to say that there is no hard-and-fast proof that ice cream causes better health because these findings come from “observational” studies, so they show a link rather than a direct cause-and-effect. One important thing to keep in mind is that to confer any benefits, the ice cream must be made from full-fat cream. If you’re not making your own, read the fine print on supermarket brands and avoid products labeled “frozen dairy dessert.” They contain oils and other additives and can’t be called ice cream.

  

  Quick Kitchen Nugget

  Freezer Containers

  If you’ve made the switch from plastic to glass containers for refrigerated items, you’ll be happy to know that many brands can be used in the freezer, too, including products from Pyrex and Glasslock. Freezer-safe glass must be specially tempered to withstand fluctuations in temperature. Some can even go from freezer to microwave. Typically, the lids are plastic, so look for BPA-free designs. 

  

  For Your Best Health 

  Coffee for Brain Health

  Your morning coffee or tea could be quietly supporting brain function. A large, long-term study found that moderate consumption of caffeinated coffee or tea was linked to an 18% lower risk of dementia and better cognitive performance over time. The benefits appeared strongest with 2 to 3 cups of coffee or 1 or 2 cups of tea daily—and held true even for people genetically predisposed to dementia.

  Conducted by researchers from Mass General Brigham, Harvard T.H. Chan School of Public Health, and the Broad Institute of MIT and Harvard, the study examined data from 131,821 participants in the Nurses’ Health Study (NHS) and Health Professionals Follow-Up Study (HPFS). 

  “When searching for possible dementia prevention tools, we thought something as prevalent as coffee may be a promising dietary intervention—and our unique access to high quality data through studies going on for more than 40 years allowed us to follow through on that idea,” said senior author Daniel Wang, MD, ScD, associate scientist with the Channing Division of Network Medicine in the Mass General Brigham Department of Medicine, assistant professor at Harvard Medical School and in the Department of Nutrition at Harvard Chan School, and an associate member at the Broad Institute. “While our results are encouraging, it’s important to remember that the effect size is small and there are lots of important ways to protect cognitive function as we age. Our study suggests that caffeinated coffee or tea consumption can be one piece of that puzzle.”

  

  Preventing dementia early is especially important because current treatments are limited and generally provide only modest benefits after symptoms begin. As a result, scientists are increasingly focusing on lifestyle factors, including diet, that may influence the development of cognitive decline. Coffee and tea contain compounds such as polyphenols and caffeine, which are thought to support brain health. These substances may help reduce inflammation and limit cellular damage, both of which are linked to cognitive decline. 

  Previous research on coffee and dementia produced mixed results, often due to shorter study periods or limited data on long-term consumption patterns and different types of beverages. The NHS and HPFS datasets helped address these gaps. Participants were tracked for up to 43 years, with repeated evaluations of diet, dementia diagnoses, subjective cognitive concerns, and objective cognitive performance. Researchers analyzed how consumption of caffeinated coffee, tea, and decaffeinated coffee related to long-term brain health outcomes.

  Among the more than 130,000 participants, 11,033 developed dementia over the course of the study. Individuals who consumed higher amounts of caffeinated coffee had an 18% lower risk of developing dementia compared with those who rarely or never drank it. They also reported lower rates of subjective cognitive decline (7.8% versus 9.5%) and performed better on certain objective cognitive tests.

  “We also compared people with different genetic predispositions to developing dementia and saw the same results—meaning coffee or caffeine is likely equally beneficial for people with high and low genetic risk of developing dementia,” said lead author Yu Zhang, MBBS, MS, PhD student at Harvard Chan School and a research trainee at Mass General Brigham.

  Similar patterns were observed among tea drinkers, while decaffeinated coffee did not show the same associations. This suggests that caffeine may be an important factor behind the observed brain-related benefits, although more research is needed to confirm the underlying mechanisms.

  

  Fitness Flash

  Make Strength Your Superpower

  Getting enough exercise is important for healthy aging. Now, new research suggests strength training plays a critical role. A large study led by researchers at the University at Buffalo (UB) found that older women with greater strength had a significantly lower risk of death, even after accounting for physical activity levels, cardiovascular fitness, and inflammation. The findings, published in JAMA Network Open, were based on more than 5,000 women between the ages of 63 and 99. Researchers tracked participants for eight years and discovered that women with stronger grip strength and faster sit-to-stand chair test times were more likely to live longer.

  “If you don’t have enough muscle strength to get up, it is going to be hard to do aerobic activities, such as walking, which is the most commonly reported recreational activity in US adults ages 65 and older,” says study lead author Michael LaMonte, PhD, research professor of epidemiology and environmental health in UB’s School of Public Health and Health Professions.

  “Muscular strength, in many ways, enables one to move their body from one point to another, particularly when moving against gravity,” Dr. LaMonte added. “Healthy aging probably is best pursued through adequate amounts of both aerobic and muscle-strengthening physical activities. When we no longer can get out of the chair and move around, we are in trouble.”

  According to Dr. LaMonte, this is the largest study so far to examine how muscle strength relates to longevity in women over 60. Earlier large-scale studies often lacked detailed measures of physical activity, cardiovascular fitness, and inflammation, making it harder to isolate the role of muscular strength alone.

  One of the study’s most notable findings was that women who did not meet current physical activity recommendations of at least 150 minutes of moderate-intensity aerobic activity each week still benefited from having greater muscle strength. Dr. LaMonte said this provides strong evidence that muscle-strengthening activities deserve greater emphasis in public health recommendations, particularly for older adults. “Because women ages 80 and older are the fastest-growing US age group, the importance of monitoring and maintaining muscular strength will have huge public health implications in the coming decades,” he said.

  Muscle-building activities do not necessarily require expensive gym equipment or intense workouts. Researchers note that free weights, dumbbells, weight machines, and bodyweight exercises such as modified push-ups, wall presses, and knee bends can all help improve strength.

  Dr. LaMonte pointed out that everyday household items can work as resistance tools. “Even using soup cans or books as a form of resistance provides stimulus to skeletal muscles and could be used by individuals for whom other options are not feasible.”

  He advised that people talk to their healthcare provider before beginning a strength training program and that newcomers may benefit from guidance from a physical therapist or exercise specialist to help ensure safety and appropriate progress.

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• Triple Berry Ice Cream

  Luscious and refreshing with chunks of frosty berries, this fruit- and EVOO-infused dessert is an ice cream lover’s dream. Ice cream isn’t complicated to make with a machine to churn it for you. If you have a KitchenAid stand mixer, buying its ice cream attachment is a cost-effective option; the bowl, as with other brands that don’t have a built-it compressor, needs 24 hours in the freezer before use.

  Ingredients

  • 2 cups heavy cream
  • 1 cup half-and-half
  • 3/4 cup sugar, divided use
  • 1/4 teaspoon coarse salt
  • 2 teaspoons vanilla extract
  • 2 cups mixed blueberries, raspberries, and strawberries, plus more for garnish if desired 
  • 2 tablespoons extra virgin olive oil

  Directions

  Step 1

  Make the ice cream base. Heat the heavy cream and half-and-half in a saucepan over medium heat until it reaches a simmer and forms a skin on the surface. Off the heat, whisk in 1/2 cup sugar, the salt, and the vanilla, whisking until the sugar is fully incorporated. Let the base come to room temperature, then refrigerate until cold (it can be made up to 3 days in advance).

  Step 2

  Just before you’re ready to make the ice cream, hull the strawberries and cut them into 1/2-inch dice. Add them to a bowl with the rest of the berries and the remaining 1/4 cup sugar. Toss well, then use a potato masher or pestle to mash the fruit just a bit. Fold in the olive oil and set aside. 

  Step 3

  Give the ice cream base a quick whisk, pour into your ice cream maker, and turn on the machine. Once the ice cream holds its shape, add in the berries with all their juices and finish churning. You can enjoy the ice cream as a soft serve after churning or, for a firmer consistency, transfer to a freezer-safe container and place in the freezer for 2 hours or more. Before serving, garnish portions with more berries if desired.

  Yields 8 or more servings 

• Olive Oil Hunter News #270

  Cheesy Onion Wraps Recipe, Spotlight on Vidalia Onions, Storing Onions, Are You Getting Enough B12 and The Benefits of 30 Minutes of Weekly Exercise

  Sandwich wraps are handy alternatives to bread but can lack flavor. My cheesy onion wraps are so good you’ll be tempted to eat them right out of the pan (be sure to let them cool off first!). This issue of the newsletter looks at new research on the all-important vitamin B12 and why many people could be short. And for those who have a hard time fitting in exercise, I’m including details of a report that suggests 30 minutes per week rather than per day can still be helpful.

  Olive Toast

  

  Healthy Ingredient Spotlight

  Vidalia Onions

  Grown in a limited area in Georgia, these onions are super sweet, thanks to their low sulfur content, which makes them less pungent and tear-inducing than other onion varieties. Their mild flavor profile means you can enjoy them raw, but they’re equally delicious cooked.

  These onions are a good source of vitamin C, B6, and folate, potassium and manganese as well as quercetin, an antioxidant known for its anti-inflammatory properties, and fiber. They’re available from April to August; look for their trademark logo as well as their flatter shape. 

  

  

  Quick Kitchen Nugget

  Storing Onions

  Vidalias have a high moisture content, and some experts recommend wrapping each one in a paper towel and storing them in the crisper drawer of your fridge. If you’re going to be using them in a few days, you can keep them on a rack in a cool, dry cabinet. But always keep any onions far away from potatoes because the ethylene gas produced by onions will cause your spuds to spoil prematurely. 

  

  For Your Best Health 

  Are You Getting Enough B12?

  Vitamin B12 is essential for helping your body make DNA, red blood cells, and healthy nerve tissue. While there are guidelines for daily intake, that amount may not actually be enough to protect the brain in later years. Researchers at the University of California San Francisco (UCSF) found that older adults with “normal” but lower levels of active B12 showed signs of slower thinking, delayed visual processing, and more damage to the brain’s white matter — the communication highways that help different brain regions work together. The findings raise the possibility that some people may be told their B12 status is fine while their brains are already showing early signs of strain.

  For the study, published in Annals of Neurology, researchers enrolled 231 healthy older adults through the Brain Aging Network for Cognitive Health (BrANCH) study at UCSF. The participants had an average age of 71, and none had dementia or mild cognitive impairment. Their average blood B12 level was 414.8 pmol/L, far above the US minimum cutoff of 148 pmol/L. Instead of relying only on total B12, the researchers focused on the biologically active form of the vitamin, which may better reflect how much B12 the body can actually use. The study focused on older adults, a group that may be especially sensitive to lower B12 because absorption can become less efficient with age. Some medications, digestive conditions, and diets low in animal-based foods can also increase the risk of low B12.

  After adjusting for age, sex, education, and cardiovascular risk factors, the team found that participants with lower active B12 had slower processing speed on cognitive tests. The effect was stronger with older age. They also had delayed responses to visual stimuli, pointing to slower visual processing and reduced brain signaling efficiency. 

  MRI scans added another warning sign. Participants with lower active B12 had a higher volume of white matter lesions, which are areas of brain injury that have been linked to cognitive decline, dementia, and stroke risk. Even in this relatively healthy group, lower levels of active B12 were linked to slower thinking, slower visual processing, and more visible injury in the brain’s white matter. 

  The work was led by senior author Ari J. Green, MD, of the UCSF Departments of Neurology and Ophthalmology and the Weill Institute for Neurosciences. Dr. Green and his colleagues said the results call attention to a possible weakness in current B12 guidelines. The minimum threshold used to define deficiency may not capture early functional changes in the nervous system.

  “Previous studies that defined healthy amounts of B12 may have missed subtle functional manifestations of high or low levels that can affect people without causing overt symptoms,” said Dr. Green, noting that clear deficiencies of the vitamin are commonly associated with a type of anemia. “Revisiting the definition of B12 deficiency to incorporate functional biomarkers could lead to earlier intervention and prevention of cognitive decline.” 

  The findings suggest that low but technically normal B12 could have broader effects than previously recognized. These levels could “impact cognition to a greater extent than what we previously thought and may affect a much larger proportion of the population than we realize,” said co-first author Alexandra Beaudry-Richard, MSc, who is currently completing her doctorate in research and medicine at the UCSF Department of Neurology and the Department of Microbiology and Immunology at the University of Ottawa.

  “In addition to redefining B12 deficiency, clinicians should consider supplementation in older patients with neurological symptoms even if their levels are within normal limits,” she said. “Ultimately, we need to invest in more research about the underlying biology of B12 insufficiency, since it may be a preventable cause of cognitive decline.”

  The UCSF findings do not prove that lower active B12 directly causes cognitive decline, and they do not mean every older adult should begin taking supplements without medical guidance. They do, however, suggest that the current definition of B12 deficiency may be too blunt for brain health.

  

  Fitness Flash

  The Benefits of 30 Minutes of Weekly Exercise 

  Current health recommendations suggest exercising for at least 2.5 hours each week, with 5 hours considered even better. For many people, that target can seem overwhelming. Here’s music to their ears: According to researchers at the Norwegian University of Science and Technology (NTNU), you may not need hours at the gym to boost your health after all. Studies from the past two decades suggest that just 30 minutes of high-intensity exercise per week can improve health. That works out to roughly 4.3 minutes per day or about 10 minutes every other day. 

  The important part is intensity. The activity needs to be strenuous enough to leave you noticeably out of breath. If you use a heart rate monitor, researchers say your heart rate should reach about 85 percent of your maximum. However, special equipment is not necessary. A simple way to judge intensity is by how difficult it is to talk. You should still be able to speak in short sentences, but you should not be able to sing or carry on a continuous conversation comfortably.

  “The biggest reported challenge regarding exercise is lack of time. But with intense, short workouts, this is no longer a valid excuse,” said Ulrik Wisløff, a professor at NTNU and head of CERG, a research group that studies the health effects of exercise. Researchers say even a small amount of high-intensity activity can improve cardiovascular fitness, which plays a major role in long-term health. “Cardiovascular fitness is the best indicator of current and future health. Good cardio fitness reduces the risk of over 30 lifestyle diseases as well as premature death by 40 to 50 percent,” explained Wisløff.

  CERG first documented these effects in a 2006 study that analyzed health information from 60,000 people. Since then, additional large studies from Norway and other countries have reported similar findings.

  

  Rather than doing one intense 30-minute workout each week, it’s best to spread out the sessions, said Wisløff. Blood pressure and blood sugar control improve for 24 to 48 hours after a workout that pushes you hard enough to become breathless for several minutes. Because of these short-term benefits, divide exercise across two to four days per week whenever possible.

  That does not necessarily mean sprinting at full speed or using the highest resistance setting on an exercise bike. “Your own personal fitness level determines what gives you a high heart rate,” Wisløff said. “If you are not very fit, simply taking a brisk walk may be enough. Having said that, you need to walk fast enough that you get quite out of breath. You can then increase the intensity as your fitness improves. Short intervals are effective. For example, this could be bursts of 45 seconds with 15-second breaks. Or like in Tabata workouts, with intense 20-second intervals interspersed with 10-second breaks. Otherwise, 4×4 intervals are recognized as highly effective for increasing oxygen uptake.”

  “Fitness is something you have to maintain. Cardio fitness and strength decline quickly when not maintained, especially as you get older,” said Atefe R. Tari, PhD, a researcher and head of CERG’s initiative on exercise and brain health. Strength training is also considered important, particularly for middle-aged and older adults. “We know that strength training is important, especially for middle-aged and older adults. There is limited research on how strength training affects lifespan, but a HUNT study exploring this is due to be published soon,” said Wisløff. “Physical health and brain health are closely linked, and cardio fitness is key here as well. Exercise leads to the formation of new brain cells,” added Dr. Tari.

  Wisløff and Tari are now encouraging Norwegian health authorities to revise the country’s official exercise recommendations, arguing that exercise intensity should receive greater emphasis.

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• Cheesy Onion Wraps

  Looking for a grain-free wrap to replace pitas or tortillas? This sheet pan hack is so flavorful you may never go back! It gets its goodness from sweet onions and salty Parmigiano-Reggiano. You can also cut the cooked sheet into shapes to top burgers or enjoy on their own as snacks. Bookmark this one for next autumn: Cut into rounds to make delicious toppers for French onion soup (use any sweet onion when Vidalias are out of season).

  Ingredients

  • 8 ounces Parmigiano-Reggiano
  • 1 large Vidalia onion, about 16 ounces
  • Extra virgin olive oil
  • 1/2 teaspoon salt
  • 2 teaspoons garlic powder

  Directions

  Step 1

  Preheat your oven to 400°F. Line a rimmed sheet pan with heat-resistant parchment paper. Shred the cheese and the onion using the medium shredding blade of a food processor or the large hole side of a hand grater (there’s no need to rinse the grater between the cheese and the onion). Toss the cheese and onions well, then spread out in an even layer on the prepared pan. Drizzle generously with olive oil and sprinkle with the salt and garlic powder. Bake for 20 minutes or until the onions and cheese have browned. It will be bubbly when you take it out of the oven.

  Step 2

  Allow to cool to room temperature to crisp up, about 20 minutes. Then cut into thirds for sandwich wraps and fill as desired.

  Makes 3 wraps

• Olive Oil Hunter News #269

  Olive Toast Recipe, Spotlight on Castelvetrano Olives, Storing Bread, Weight Loss Tweaks and Walking and Weight Loss

  Move over, avocado. There’s a new toasty trend taking shape and it starts with olives. The best part? You can get creative with toppings—yes, even add a layer of avo if you like. I’m also sharing new findings about effective weight loss and how to keep it off.

  Olive Toast

  

  Healthy Ingredient Spotlight

  Castelvetrano Olives

  

  If you’re someone who adores fresh-pressed olive oil yet shies away from olives, Castelvetranos are for you. Known as Nocellara del Belice, this varietal from the Valle del Belice region of Sicily is known for its buttery flavor and smooth skin and is a great source of healthy monounsaturated fats. 

  

  Quick Kitchen Nugget

  Storing Bread

  Grandma’s bread box was a great way to keep a loaf fresh. The modern-day innovation is a linen bread bag, available for crusty round loaves or baguettes. The fabric helps keep the crust firm without drying out the insides…but only for 2 or 3 days. If you need longer storage, slice the loaf and freeze.   

  

  For Your Best Health 

  Weight Loss Tweaks

  A study led by the Barcelona Institute for Global Health (ISGlobal) and published in the International Journal of Behavioral Nutrition and Physical Activity found that two habits are linked to a lower body mass index (BMI) over time: extending the overnight fasting period and eating breakfast early. Scientists think this is because eating earlier aligns better with the body’s internal clock. On the other hand, skipping breakfast as part of intermittent fasting didn’t offer the same advantage and may even be tied to unhealthy habits. 

  The findings are based on data from more than 7,000 adults between the ages of 40 and 65 who are part of the GCAT | Genomes for Life cohort, led by the Germans Trias i Pujol Research Institute (IGTP) in Barcelona. In 2018, participants provided details about their height, weight, meal timing, lifestyle habits, and socioeconomic background through questionnaires. Five years later, in 2023, more than 3,000 of these individuals returned for follow-up assessments. Researchers recorded updated measurements and collected new survey data, allowing them to track changes and identify patterns over time.

  “Our results, in line with other recent studies, suggest that extending the overnight fast could help maintain a healthy weight if accompanied by an early dinner and an early breakfast. We think this may be because eating earlier in the day is more in line with circadian rhythms and allows for better calorie burning and appetite regulation, which can help maintain a healthy weight. However, it is too soon to draw definitive conclusions, so recommendations will have to wait for more robust evidence,” explained Luciana Pons-Muzzo, MPH, researcher at ISGlobal at the time of the study and currently at IESE Business School.

  When researchers compared results by gender, they found notable differences. Women generally had lower BMI, followed the Mediterranean diet more closely, and were less likely to drink alcohol. At the same time, they reported poorer mental health and were more often responsible for household or family supervision.

  Using a method called cluster analysis, the team grouped participants with similar characteristics. One small group of men stood out. These individuals typically ate their first meal after 2 pm and fasted for about 17 hours. Compared to others, they were more likely to smoke and drink alcohol, less physically active, and less likely to follow the Mediterranean diet. They also tended to have lower levels of education and higher rates of unemployment. Researchers did not observe a similar pattern among women.

  “There are different ways of practicing what is known as intermittent fasting and our study relates to one of them, which is overnight fasting. What we observed in a subgroup of men who do intermittent fasting by skipping breakfast is that this practice has no effect on body weight. Other intervention studies in participants with obesity have shown that this tactic is no more effective than reducing calorie intake for reducing body weight in the long term,” said Camille Lassale, PhD, ISGlobal researcher and senior co-author of the study.

  “Our research is part of an emerging field of research known as ‘chrononutrition’, which focuses not only on analyzing what we eat, but also the times of day and the number of times we eat,” says Anna Palomar-Cros, PhD, researcher at ISGlobal at the time of the study and currently at IDIAP Jordi Gol. “At the basis of this research is the knowledge that unusual food intake patterns can conflict with the circadian system, the set of internal clocks that regulate the cycles of night and day and the physiological processes that must accompany them.” 

  This study builds on earlier ISGlobal research in chrononutrition, which found that eating dinner and breakfast earlier in the day is associated with a lower risk of cardiovascular disease and type 2 diabetes, reinforcing the idea that meal timing plays a meaningful role in long-term health.

  

  Fitness Flash

  Walking and Weight Loss

  Many weight loss programs encourage people to walk more each day, but there has been limited evidence showing whether increasing daily steps actually helps people lose weight while dieting. It’s also unclear whether walking more can help people maintain weight loss over time and, if so, what step count may be most effective.

  “The most important—and greatest—challenge when treating obesity is preventing weight regain,” explained Professor Marwan El Ghoch, MD, of the Department of Biomedical, Metabolic and Neural Sciences, University of Modena and Reggio Emilia, Modena, Italy. “Around 80% of people with overweight or obesity who initially lose weight tend to put some or all of it back on again within three to five years. The identification of a strategy that would solve this problem and help people maintain their new weight would be of huge clinical value.”

  

  To find such a strategy, Dr. El Ghoch and colleagues from Italy and Lebanon carried out a systematic review and meta-analysis of previous studies focused on walking and weight management and presented their soon-to-be-published analysis at this year’s European Congress on Obesity in Istanbul, Turkey.

  The researchers reviewed 18 randomized controlled trials. Of those, 14 studies involving 3,758 adults were included in the final meta-analysis. Participants had an average age of 53 years and an average BMI of 31 kg/m². The studies included people from several countries, including the UK, US, Australia, and Japan. The trials compared 1,987 participants enrolled in lifestyle modification (LSM) programs with 1,771 people in control groups who were either dieting without additional support or receiving no treatment.

  The lifestyle modification programs combined dietary guidance with recommendations to walk more and track daily steps. These programs included an initial weight loss phase followed by a maintenance phase designed to help participants keep the weight off long term. Researchers measured participants’ daily step counts at the beginning of the studies, after the weight loss phase (average duration of 7.9 months), and after the maintenance phase (average duration of 10.3 months). At the start of the trials, both groups had similar activity levels. Participants in the LSM group averaged 7,280 steps per day, while those in the control group averaged 7,180 steps daily.

  The control group did not significantly increase daily walking and did not experience weight loss during the studies. Participants in the LSM programs, however, increased their daily step count to an average of 8,454 steps by the end of the weight loss phase. During that time, they lost an average of 4.39% of their body weight, equal to roughly 4 kg.

  Participants largely maintained their higher activity levels throughout the maintenance phase, averaging 8,241 steps per day by the end of the studies. They also kept off most of the weight they had lost, with an average long-term weight loss of 3.28%, or about 3 kg. Further analysis revealed a clear connection between higher daily step counts and reduced weight regain. Researchers found that people who increased their steps during the weight loss phase and continued that level of activity afterward were more successful at maintaining their weight loss. 

  Interestingly, walking more was not linked to greater weight loss during the initial dieting phase. Researchers believe this may be because factors such as calorie reduction have a stronger effect on short-term weight loss.

  Dr. El Ghoch said the findings show that lifestyle modification programs can support meaningful long-term weight loss. “Participants should be always encouraged to increase their step count to approximately 8,500 a day during the weight loss phase and sustain this level of physical activity during the maintenance phase to help prevent them from regaining weight,” he said. “Increasing the number of steps walked to 8,500 each day is a simple and affordable strategy to prevent weight regain.”

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• Quarter 2—Chilean Harvest

  Presenting a Trio of Superlative Fresh-Pressed Olive Oils from Chile’s Most Esteemed Award-Winning Artisanal Producer

  

  • These three gorgeous Club exclusives, available nowhere else, have been rushed to the US by jet at their peak of flavor and healthful polyphenols.
  • Each tantalizing EVOO features uniquely Chilean expressions of beloved Mediterranean varietals.
  • Certified by an independent lab to be 100 percent extra virgin olive oil, these spectacular beauties will enhance every dish on your table.

  ---

  In your hands are the freshest and most vibrant extra virgin olive oils on the planet. Many new Club members are surprised that amazing EVOO can be produced in the South American country of Chile, but the reason is simple: This long, narrow, coastal nation is the mirror image of the Mediterranean region in terms of climate and geography, allowing many traditional European varietals, such as Picual, Coratina, and Leccino, to thrive. So, when spring comes to the Northern Hemisphere, that’s my cue to jet south, where it’s autumn and harvest time, to secure the finest oils for the Club.

  When I first visited Chile, in 2005, European olive producers were famously concerned about the “Chilean threat,” as they dubbed the ambitious newcomer’s ultra-premium olive oil scene, which launched in the early 2000s. The Europeans had good reason to be anxious. I was struck by the fresh approach of Chilean producers and the impressive quality they’d attained in a short period of time. Determined to overcome the slings and arrows of Mother Nature, these ultra-premium upstarts used innovative planting techniques, advanced irrigation technology, and state-of-the-art milling equipment in their mission to create excellent EVOO.

  

  However, a lot has shifted since then, mostly in the last decade. Some promising Chilean producers opted to go the mass-market route, waiting to harvest until long past my magic window for flavor and maximum health benefits. Harvesting later enables the millers to extract more oil, but it’s of inferior quality, lacking the green freshness Club members clamor for.

  Others switched to imports, bringing in low-quality oil from neighboring countries (such as Argentina and Uruguay) and selling it as Chilean oil to supermarkets, the way some mass-market “Italian” olive oils are merely bottled in Italy, the label hiding the fact that the oil is from a hodgepodge of countries.

  A Singular Commitment to Excellence

  The pot (bottle?) of gold at the end of the Chilean rainbow is Agrícola Pobeña, the Alonso family’s farm in La Estrella, in the fertile O’Higgins Region. This is my eleventh year collaborating with this award-winning, passionate producer. The farm is the realization of the late Abel Alonso’s vision, inspired by olive groves from his childhood in Spain’s Basque country. From day one, the family has been devoted to creating the very finest extra virgin olive oil by carefully controlling each aspect of its production. Presciently, they bought parcels of farmland close to the coast, with numerous microclimates welcoming to a wide range of olive varietals. A world-class team assembled to oversee the development of the groves, led from the start by agronomist Juan Carlos Pérez, the soft-spoken genius in charge of the vast acreage.

  The Pobeña mill pressed its first EVOO in 2014 and almost immediately drew international accolades, with more than 150 prestigious awards to date. In 2026, Agrícola Pobeña was again named one of the Top 20 Olive Farms in the World by Flos Olei, the international guide to ultra-premium EVOO.

  

  An Outstanding Growing Season

  Eager with anticipation, I couldn’t sleep at all on the flight to Santiago, as my advance scouts had reported that the olives were gorgeous. Upon landing, I traveled down the “Ruta Fruta,” a richly fertile stretch of agricultural land, to the town of Santa Cruz in the Colchagua Valley. I was joined for a kickoff tasting by my dear friend and international olive oil competition judge Denise Langevin and my favorite olive oil savant, Duccio Morozzo della Rocca, whose expertise is in demand around the world. More than two dozen early sample pressings, across a luscious range of varietals, greeted me at the tasting table. We determined unanimously that these were exquisite oils with remarkable flavor and character, hinting at the heights we could achieve as the harvest unfolded. I slept like a baby that night, knowing that the next few weeks would be full of sensational synergy in the field, at the mill, and in our collaborative blending sessions.

  

  A Vintage Year

  I am so proud to present you with the fruits of the best South American harvest in recent memory: three distinct, extremely food-friendly, and uniquely Chilean expressions of classic cultivars. Read on to learn about each of this quarter’s exclusive creations, the talented artisans and the extraordinary family behind them, and why we’re deeming this a vintage year.

  Happy drizzling!

  

  T. J. Robinson 
  The Olive Oil Hunter®

  ---

  This Quarter’s First Selection

  • Producer: Denise Langevin La Estrella, Chile
  • Olive Varieties: Arbequina, Frantoio, Leccino
  • Flavor Profile: Mild

  

  It was a lucky day
  when I first met Denise
  Langevin. At the time, she was the export manager of a highly regarded olive oil producer in Chile’s Maule Region. In the decade that’s followed, Denise has become an extremely astute olive oil taster. She is spot-on when evaluating an oil and eloquent when describing its structure, character, and subtle nuances. Our collaboration (seven years now and counting) has produced consistent favorites for Club members.

  This current selection is truly extraordinary, reflecting a banner growing season in Chile. In fact, Denise, My Merry Band of Tasters, and I describe this amazing oil as “vintage,” just as vintners do when Champagne grapes have a stellar year. It’s that good. Mild, yes, but delightfully complex. I know that Denise, a talented cook, will use this oil in cakes, splashed on appetizers, drizzled over cheese or ice cream, and more. (See my specific recommendations on page 5.) She is also thrilled to add to her expanding collection of Denise Langevin labels.

  

  Denise possesses an enviable taste memory, the ability to discern distinct varietals. She is an in-demand competition judge and has traveled all over the world. (During my recent trip, Denise confessed that she had turned down an invitation to judge “Masters of Olive Oil” in glamorous Monte Carlo because she didn’t want to miss our time together and the chance to collaborate on another Club exclusive.)

  Even more impressive than her eidetic taste memory is Denise’s passion for premium olive oil. For four years, Denise worked with local schoolchildren in her hometown of Codegua, about 45 minutes south of Santiago, to instill a love for the earth and its bounty. Her husband, Luis, built wooden forms so the youngsters could plant and tend their own vegetables. Once the plants matured, Denise created a kid-friendly dish featuring olive oil to teach the principles of farm to table. This modest program inspired Denise to think big! Though still in the idea stage, Denise hopes to take her initiative worldwide, perhaps writing a children’s book that traces olive oil’s incredible story throughout the millennia. Olive oil couldn’t have a better champion.

  One of the highlights of the trip for me and my Merry Band of Tasters was a visit to Denise’s ancestral farm, with a farmhouse built almost 200 years ago. Constructed of adobe, the house survived the earthquake of 2010 (8.8 on the Richter scale). Its walls are nearly three feet thick. But for me, the main attraction was the outdoor clay oven and the hot empanadas it produced.

  The oil this quarter is a unique and masterful blend of a Spanish cultivar, Arbequina, with two very complementary Italian cultivars—Frantoio and Leccino. Their union is very special—deliciously fruit forward—and will delight you and your guests during the warm-weather months when fresh vegetables are at their peak. I’d love to hear how you use this wonderful fresh-pressed olive oil.

  

  Impressions and Recommended Food Pairings

  A deliciously sophisticated mild oil, this exquisite expression of Chilean-grown Arbequina is enhanced with touches of Frantoio and Leccino. Aromas of fresh-cut grass, green banana, apple, Belgian endive, lettuce, celery, sweet almond, basil, and wild mint. On the palate, we noted a beautiful harmony of the nuttiness of almonds and walnuts, the sweetness of green banana, the bitterness of Belgian endive, and the lingering spiciness of celery leaves and white pepper.

  This expressive oil will elevate egg dishes, classic berry bowl,* lighter vinaigrettes and homemade aioli, pasta salads, and salads with fruit; mild fish and shellfish, pork, and grilled chicken; farro bowl, rice, fresh corn dishes, artichokes, and asparagus; mild cheeses such as fresh goat and mozzarella; hummus; lime mousse, vanilla ice cream, yogurt, and drinks like your favorite smoothies.

  *See the recipe section for bolded dishes.

  ---

  This Quarter’s Second Selection

  • Producer: El Agrónomo, La Estrella, Chile
  • Olive Varieties: Picual, Koroneiki
  • Flavor Profile: Medium

  

  Everyone involved in our Chilean quest agrees that 2026 is a vintage year for fresh-pressed olive oil. In the sense that wine aficionados wax poetic about an ’86 Mouton-Rothschild, years from now we will likely be reminiscing about the 2026 El Agrónomo Picual and the two other dazzling elixirs you’ve received. All the factors—weather, olive varietals, team members, geography, timing, and more—interacted optimally to create truly spectacular oils, peak expressions of Old World varietals grown on the other side of the globe.

  The greenest thumb in the Southern Hemisphere must belong to Juan Carlos Pérez, the immensely skilled, longtime agronomist of Agrícola Pobeña. Seventeen years ago, Juan Carlos planted the Picual that bore such gorgeous fruit this season. He’s cared for those trees since they were saplings, babying them through the megadrought Chile has endured since 2010 and producing consistently excellent fruit. But this year, he marvels, those trees “have something magical going on.” In a fitting celebration of Juan Carlos’s talents, this exquisite Picual blend bears his personal label, El Agrónomo (the agronomist).

  In contrast to the Chilean norm of frequent job shifts, Juan Carlos has been with Agrícola Pobeña from its beginning. He oversees everything concerning the health of the olive trees and the groves’ ecosystem, from planting to pruning, irrigation, replanting, identifying the “magic window”—that is, the ideal harvest timing to obtain peak aromas, flavors, and polyphenol content—which varies by varietal and from plot to plot. Starting his days before sunrise, he also manages the 80-plus-member harvest team at Pobeña.

  

  To create this once-in-a-decade Picual, Juan Carlos made two strategic decisions that I believe made all the difference in the extraordinary flavor and harmony of this oil. First, he held back on irrigating until a critical moment in the growing period. Looking for a metaphor, I’d liken his strategizing to an F1 driver or a track runner operating at high speed, keeping pace, watching intently, then knowing precisely when to “lower the hammer”: not too early and just in time to bring home the gold. This meticulous management of the hydration allowed the olives’ aromas and flavors to develop fully and optimized the amount of pulp in the fruit. (A ratio of too much pit to pulp—which happens in dry climates—can result in “woody” and overly astringent flavors.)

  Second, Juan Carlos started the Picual harvest even earlier than usual, striving for the super-green, vibrant, herbaceous oil I prefer for our Club. We’ve combined three Picual pressings from three different microclimates, creating complexity and character in this gorgeous oil, which is rounded out by a zesty hint of Koroneiki.

  My dear Club member, you’re in such luck—in contrast to fine wine, you are encouraged to consume a vintage fresh-pressed olive oil as soon as you get your hands on it!

  

  Impressions and Recommended Food Pairings 

  This vibrant early-harvest Picual, splashed with Koroneiki, is the quintessence of the olive fruit. Its intoxicating aroma is redolent of tomato leaf, basil, wheatgrass, baby spinach, and microgreens, with sweet touches of kiwi and Asian pear. On the palate, we noted the lushness of dark leafy greens like Tuscan kale, brightness of green tomato and rosemary, and the bitterness of radicchio. The finish carries a pleasant tingling sensation, with the spiciness of arugula and freshly cracked black pepper.

  This dynamo will enhance pork, turkey, seafood dishes such as pastel de jaiba,* Chilean sea bass with mango salsa, and fattier fish like sardines and salmon. Drizzle it on charcuterie; grilled and roasted vegetables; cold whole-grain salads; pasta or legumes; and guacamole and other avocado dishes. It will complement peach pebre, alfajores, and chocolate desserts.

  *See the recipe section for bolded dishes.

  ---

  This Quarter’s Third Selection

  • Producer: Alonso, La Estrella, Chile
  • Olive Varieties: Coratina, Frantoio, Leccino
  • Flavor Profile: Bold

  

  I always look forward to spending time with Juanjo Alonso, who oversees the family’s extraordinary olive farm, Agrícola Pobeña. He has the most engaging personality and an expansive love of life, family, and, of course, ultra-premium extra virgin olive oil. With four older brothers occupied by the family’s other businesses, Juanjo was tapped by his father, Abel, to help him start the farm. Juanjo was just a few years out of college in California and had recently returned to Chile to be with his family. He undertook the project because he understood how making olive oil connected Abel to his past.

  Born and raised in Spain’s Basque country, at 17, Abel made his way to Chile, where he and his mother reconnected with Abel’s father, who had been imprisoned for years by the regime of Spanish dictator Francisco Franco before escaping and ultimately resettling in Chile. Young Abel found work in a shoe store and within months was managing the shop. The owners entrusted him to set up a factory in Buenos Aires, where he lived for three years. Back home in Chile, he struck out on his own, creating a thriving shoe business that, over the years, provided work for 600 families.

  Through it all, Abel held fast to his love of his native country—later in life, he spent half of each year in Spain. As he neared retirement, he set out to realize his longtime dream of establishing an olive grove and mill that produced world-class olive oil, the elixir so deeply intertwined with Spanish culture. His son Juanjo was determined to make that happen. That’s not to say things always went smoothly.

  

  “My father was a tough, old-school guy. I’m pretty laid back, so being his son wasn’t always easy. There was tension between us at times,” Juanjo reflects, in a rare quiet moment. It’s been a year and a half since Abel’s death, just a few months shy of his 89th birthday. “It’s amazing what happened to me since then. When I’m here, I feel him asking me to be more like him. It’s like he’s giving me the energy and the voice I need.”

  I’m thrilled that Juanjo’s 19-year-old son Fermin has been working in the mill during this harvest. A top-ranked freeride snowboarder, Fermin flirted with the opportunity of training for the 2030 Winter Olympics, where the sport is likely to debut. But the grueling schedule would have taken him away from his family and his love of surfing, which he shares with his dad, so he turned it down. I’m looking forward to working with the next Alonso generation one day.

  

  We pay homage to Abel with this very special bold olive oil. He would have been ecstatic about this magnificent farm blend I’ve created for you. It’s centered around Coratina—a cultivar so exceptional the Pobeña team calls it “The Queen”—from three different areas on the farm. The supporting players are Frantoio and Leccino, which are typically planted in side-by-side rows in the field. I love that this oil is the embodiment of three classic Italian varietals, Coratina from Puglia and Frantoio and Leccino from Tuscany. I know you’ll agree we’ve captured magic in a bottle.

  We pay homage to Abel with this very special oil that bears his name and a label featuring the family’s coat of arms and a Basque-inspired font. I know he would have been ecstatic about this magnificent Picual I’ve created for you, a varietal from his native Spain, a zesty, complex character like Abel himself.

  Impressions and Recommended Food Pairings

  This robust Italian-style blend resonates with Southern Hemisphere energy. Its aromas reveal green and sweet almond, green apple, and dark leafy greens like arugula, with notes of artichoke, thyme, sage, and black pepper, rounded by citrus zest and warm hints of cinnamon and vanilla. On the palate are the nuttiness of hazelnuts; mint and oregano; the vegetal character of escarole and celery; and abundant polyphenols, as represented by the astringency of green tea, bitterness of cocoa nibs, spiciness of green chile, and the tingling sensation of Sichuan peppercorns.

  Its bold personality is perfect for lamb-stuffed eggplant,* chacarero Chileno and other beef dishes, duck, wild game, tuna and swordfish; deconstructed palta reina and salads with dark leafy greens; bold vinaigrettes; crudités; tomato-based recipes; hearty pasta dishes; cured meats; aged cheeses; crusty breads; wild rice and legumes; and chocolate desserts.

  *See the recipe section for bolded dishes.

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  Olive Oil and Health

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  Kudos from Club Members

  Celebrate every new bottle
  The oils are delicious. I have a small celebration with a loaf of quality bread and cold white wine when I open a new bottle.

  Mona J.Des Moines, IA

  Add to your morning coffee
  I love them all. I appreciate the different flavors and even enjoy adding them to my morning coffee. Every time we receive our shipment we take a few moments for a tasting.

  Shari C.San Juan Capistrano, CA

  Upgraded to larger bottles after two shipments
  I don’t remember why I signed up, but I remember after only a shipment or two, we called and upgraded our membership to the larger bottles. The olive oils are always so amazing!

  Patricia G.Warrenton, MO

  Three years in and still loving them
  Best oils ever! I’m in my third year and absolutely love them.

  Laura J.Pasadena, CA

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  Recipes
• The “Melvin” with a Twist

  The classic summer drink in Chile is Melón con Vino, commonly called a Melvin. It’s traditionally made by scooping out the flesh of a honeydew melon and filling the shell with a mix of white wine and confectioner’s sugar. My twist is to purée the honeydew and blend it with the wine, rather than sweetening with sugar. While it’s fun to sip it through straws from the melon, a Melvin tastes just as refreshing served in glasses, with or without ice. Experiment with other sweet melon varieties such as Galia, Canary, and Hami.

  Ingredients

  • 1 large ripe honeydew melon
  • One 750 ml bottle white wine, such as Sauvignon Blanc, chilled

  Directions

  If you want to serve the Melvin in the melon shell, cut off a piece of rind from the bottom so it will stand up, then slice off the top third; if not, simply cut the melon in half. Scoop out and discard the seeds, then scoop out the flesh. Purée the flesh
  in a high-powered blender. Pour the wine into a pitcher and stir in the purée. Refrigerate until very cold (an hour or more), then pour into the melon shell or tall glasses.

  Serves 4

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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