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The Olive Oil Hunter News #52

Posted on by The Olive Oil Hunter

Barramundi a la Vinaigrette with Quick-Pickled Red Onions Recipe, Spotlight on Leafy Greens, Choosing Whole Fish and Tailoring Exercise Intensity to Goals

Salads easily go from side dish to main dish when you add a protein. Not just for lunch, they can be a healthy and delicious dinner, as you’ll see with this week’s recipe. Dark leafy greens deliver amazing amounts of nutrients, and the research I’m sharing will make you want to enjoy them at every meal. There’s also detail on the latest from the Framingham Heart Study, which now spans three generations of participants and drills down on the relationship between fitness intensity and physical fitness—the findings should encourage everyone to keep moving.

BARRAMUNDI À LA VINAIGRETTE WITH QUICK-PICKLED RED ONIONS

  • Barramundi fillet a la Vinaigrette Barramundi a la Vinaigrette

    One of the most pleasurable evenings I ever spent in Australia was cooking dinner in the kitchen of food entrepreneur Melissa Wong and her husband, Robert. A simple vinaigrette, whipped up in minutes and serving as a salad dressing, a marinade, and a sauce, is the unifying factor in this dish. If you can’t find barramundi—a popular fish down under—halibut, cod, or another mild white fish is equally delicious. The quick-pickled red onions are a great condiment for this and many other dishes.

    Ingredients

    For the pickled onions:

    • 1 medium red onion
    • 1/2 cup water
    • 1/2 cup apple cider vinegar
    • 1 tablespoon sugar 
    • 1 teaspoon fine sea salt

    For the vinaigrette:

    • Juice and zest of a lemon
    • 2 tablespoons apple cider vinegar
    • 1 teaspoon honey
    • Coarse salt and freshly ground black pepper 
    • 1/2 cup extra virgin olive oil
    • 2 tablespoons minced fresh herbs, such as dill, flat-leaf parsley, and oregano

    For the main dish:

    • 4 barramundi fillets, each 6 to 8 ounces
    • 4 loosely packed cups of baby arugula, spinach, or mixed greens 
    • 12 cherry tomatoes, halved
    • 2 Persian cucumbers, diced
    • 1 lemon, quartered

    Directions

    Step 1

    Make the pickled onions: Thinly slice the red onion into rings and place them in a pint canning jar. Bring the water and apple cider vinegar to a boil over medium-high heat. Stir in the sugar and salt and pour the liquid over the onions. Let cool to room temperature before serving. 

    Step 2

    Make the vinaigrette: In a small bowl, combine the lemon zest and juice, vinegar, honey, and 1/4 teaspoon each salt and pepper. Whisk until the salt and honey dissolve. Slowly add the olive oil, continuously whisking until the vinaigrette emulsifies. Stir in the minced herbs. Taste the vinaigrette, adding more vinegar or salt and pepper as desired. Pour 2/3 of the vinaigrette into a separate container and set aside.

    Step 3

    Place the fish fillets on a rimmed sheet pan and lightly brush both sides with the 1/3 of the vinaigrette from the mixing bowl. Season lightly with salt and pepper. 

    Step 4

    Toss the greens, cherry tomatoes, and cucumbers with 2 to 3 tablespoons of the reserved vinaigrette to lightly coat and divide among 4 plates. Top with equal amounts of the pickled onions. 

    Step 5

    Light a grill or preheat a well-oiled stovetop grill pan to medium-high. Arrange the fillets, skin side down, on a well-oiled grill grate or in the preheated pan. Cook until the edges begin to turn opaque, 2 to 3 minutes for thin fillets and 4 to 5 minutes for thicker fillets. Carefully turn and cook the other side until the fish is cooked through, 1 to 2 minutes more, taking care not to overcook them. Arrange a fillet on each of the prepared plates. Drizzle with the reserved vinaigrette and garnish each plate with a lemon quarter. 

    Yields 4 servings.

Healthy Ingredient Spotlight: Americans and Potatoes

Healthy Ingredient Spotlight

Great Greens

When it comes to nutrition, dark green leafy vegetables are powerhouses. According to the USDA, spinach, kale, collards, mustard and turnip greens, chard, and other dark salad greens deliver vitamins A, C, E, and K and a high amount of the B vitamin folate; minerals such as iron, magnesium, potassium, and calcium; and antioxidants that protect cells and help fight cancer (check out the amazing new research on spinach below). They’re also a great way to fill up because they’re so low in calories.

Besides salads, get more greens into your diet by sautéing them with some chopped garlic in extra virgin olive oil and cutting them into ribbons to add to sandwiches, soups and stews, stir-fries, and omelets.

Healthy Kitchen Tip: Grapefruit Knife

Healthy Kitchen Nugget

Choosing Whole Fish

Unless you buy flash-frozen fillets, you might opt for whole fish that you can scrutinize for freshness and then ask the fishmonger to fillet for you. That’s because it’s easier to see the signs of freshness in a whole fish: bright and clear eyes (not sunken), bright-red gills (not rusty red), scales with a sheen, firm flesh that springs back when you press it, and the scent of the ocean—nothing more. If you do buy fillets, they should be uniform in color, with no discoloration or darkening on the flesh and no dryness along the edges. If marked “previously frozen,” they should have been defrosted that day.

For Your Best Health: Brain Health

For Your Best Health

Spinach and Colon Cancer Prevention

The latest research from a Texas A&M University team of scientists, published in the journal Gut Microbes, has uncovered more detail about the relationship between spinach, gut health, genes, and colon cancer, which is the fourth-most common cancer and second-leading cause of cancer-related deaths in the US. 

The team’s previous animal-based studies showed that eating green vegetables and fiber reduces the risk of colon cancer by as much as half and that spinach in particular is very effective in preventing polyps, growths that can develop into cancer. Those earlier findings prompted them to look at how spinach might benefit people genetically at risk for colon cancer from the rare hereditary disease familial adenomatous polyposis, which causes hundreds or even thousands of growths in the colon from a very young age. 

Using lab animals, the scientists were able to show that eating spinach led to significant tumor-fighting activity in the colon and small intestine. Spinach boosted diversity in the gut microbiome, led to changes in gene expression to help prevent cancer, and raised levels of healthful anti-inflammatory fatty acids.

The next step for the team is to replicate the study on people. But the takeaway is universal and immediate: “We believe eating spinach can also be protective for people who do not have familial adenomatous polyposis,” said principal investigator Roderick Dashwood, PhD, director of the Center for Epigenetics and Disease Prevention at the Texas A&M University Health Institute of Biosciences and Technology. When to start? “The sooner the better. You shouldn’t wait until polyps arise in order to start to do these sorts of preventive things.”

Fitness Flash: The Link Between Exercise and Sleep

Fitness Flash

Tailoring Exercise Intensity to Goals

We know that exercise promotes good health. Now a new study involving the third generation of participants in the famed Framingham Heart Study and published in the European Heart Journal offers insights into the connection between physical activity and physical fitness.

Cardiologist, assistant professor, and clinician-investigator Matthew Nayor, MD, MPH, and his team at the Boston University School of Medicine found more evidence that exercise is vital to undo the hazards of a sedentary lifestyle across the board and that people who either take higher-than-average steps per day or do moderate-to-vigorous physical activity have higher-than-average fitness levels. That means that for people who can’t do more intense forms of exercise, a lot of walking is very helpful, even if you do it slowly.

To find out your exercise pace, you can easily time yourself:

  • 60-99 steps per minute is low
  • 100-129 steps per minute is moderate 
  • 130 or more steps per minute is vigorous

If your goal is to increase your level of fitness, the most efficient way is with higher amounts of moderate-to-vigorous physical activity. The study found that exercise at this intensity is more than three times more efficient than walking at a relatively slow pace.

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The Olive Oil Hunter News #51

Posted on by The Olive Oil Hunter

Tuna and White Bean Salad Recipe, The Benefits of Olive Oil for Brain Health and The Compound that Makes Extra Virgin Olive Oil Brain-Friendly

As a reader of The Olive Oil Hunter Newsletter, you know that I’m laser-focused on bringing you the most delicious recipes featuring extra virgin olive oil and other healthy ingredients, like this week’s tuna and white bean salad. I’m also always excited to share insights into the health benefits of olive oil, and every year we learn more about why it belongs in our diet.

In this issue, the health benefit of olive oil I’m highlighting is brain health, with research showing that extra virgin olive oil as part of the Mediterranean diet may help stave off cognitive decline—when you don’t feel as sharp as you once did and have trouble with memory and thinking—as well as forms of dementia.

TUNA AND WHITE BEAN SALAD

  • Calabrian Pumpkin Soup Recipe with Homemade Croutons Calabrian Pumpkin Soup

    Simple but sublime is the pumpkin soup my Merry Band of Tasters and I were served when visiting the Librandi family, one of Calabria’s outstanding olive oil producers. “Mama” Librandi shared the recipe with me.

    Ingredients

    • 1 3-pound pumpkin or butternut squash, peeled, with seeds and membranes removed 
    • 2 medium Yukon Gold potatoes, peeled
    • 3 tablespoons extra virgin olive oil, plus more for serving
    • 2 tablespoons water 
    • Sea salt
    • Croutons for garnish (see the “Healthy Ingredient Spotlight” below) 

    Directions

    Step 1

    Using a sturdy knife, cut the pumpkin or butternut squash into roughly 1.5” cubes. Do the same with the potatoes.

    Step 2

    In a medium saucepan, combine the pumpkin, potatoes, the 3 tablespoons of olive oil, and the water. Cover and cook over medium-low heat, stirring occasionally, until tender—50 to 60 minutes.

    Step 3

    Transfer to a blender jar and purée until smooth (don’t fill the blender more than half full—work in batches if necessary). Salt to taste.

    Step 4

    Divide the soup between warmed soup bowls. Drizzle generously with additional olive oil, and garnish with croutons. 

    Yields 6 appetizer or 4 main course servings

EVOO and Brain Health

The Benefits of Olive Oil for Brain Health

How it works within the Mediterranean diet

The research: “The Effect of Mediterranean Diet on Cognitive Functions in the Elderly Population” Nutrients, June 2021.

Scientists looked at a group of studies on the Mediterranean diet (“MedDiet”) spanning the previous five years in order to analyze its effects on people age 55 and up with or without cognitive impairments. They wrote: “The results show that the higher adherence to MedDiet proves to have a better effect on global cognitive performance of older people…Overall, the strength of the findings…is that the adherence to MedDiet improves memory of both cognitively unimpaired and impaired older people.” 

What’s more, the authors pointed out that the “enrichment of MedDiet with a higher dosage of some food…such as extra-virgin olive oil, might have a more significant impact on the improvement of cognitive performance among seniors than just MedDiet alone.” 

They highlight the flavonoids found in extra virgin olive oil and point out that one in particular, secoiridoid oleuropein, might be the reason that olive oil seems to protect the brain.

EVOO and Brain Health

Now That’s a Mouthful!!

The compound that makes extra virgin olive oil brain-friendly

Research: “Effect of an Extra-Virgin Olive Oil Intake on the Delay of Cognitive Decline: Role of Secoiridoid Oleuropein?” Neuropsychiatric Disease and Treatment, 2019.

This is one of the studies that the researchers above looked at. Secoiridoid oleuropein might be nearly impossible to pronounce, but it’s one of its most powerful and abundant phenolic compounds in extra virgin olive oil (EVOO). A specific type called oleuropein-aglycone occurs during the production of EVOO, but not with just any production. According to this study, “EVOO is the best quality oil produced by mechanical pressing of ripe olives. Through this process, it is possible to retain most of the components with strong antioxidant and anti-inflammatory properties. Any industrial processing of olive oil (extraction and refining) makes it a lower quality oil. Comparing EVOO with refined olive oil, the refined form is less protective of oxidative lipid damage, free radical formation, and inflammatory activity. Oleuropein-aglycone…is the chief phenolic substance of extra virgin olive oil, and the neuroprotective effect is thought to be associated with it.” 

The study authors pointed out that while most research on the brain benefits of extra virgin olive oil has been done in the lab, two randomized controlled trials—the gold standard for research—involved people. For a yearlong Italian study of 110 healthy elderly subjects, everyone followed the Mediterranean diet, but half the participants included additional EVOO, and they were the ones who had higher short-term improvement of cognitive function scores.

In a Spanish study that lasted for 6.5 years, those who followed an EVOO-rich Mediterranean diet had better cognitive function and less MCI or mild cognitive impairment (early signs of cognitive decline) than those who didn’t. As the researchers wrote, “Thus, the neuroprotective effect against cognitive decline was confirmed.”

What I found really interesting is their citing advice to start reaping extra virgin olive oil’s benefits early in life: “As general recommendations state, the protective effect of virgin olive oil can be most important in the first decades of life, which suggests that the health benefit of virgin olive oil intake should start before puberty and [be] maintained through life.” 

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The Olive Oil Hunter News #50

Posted on by The Olive Oil Hunter

Calabrian Pumpkin Soup Recipe, Spotlight on Croutons, Benefits of Homemade Meals and How to Set Achievable Goals for Exercise

As still-warm days give way to cooler evenings, my kitchen turns into “soup central.” Add a salad, and dinner’s ready. This week’s recipe is a twist on the traditional squash soup, and it comes from one of my favorite places in the world, Calabria, in the southernmost part of Italy—picture the big toe of the boot. I like to top it with fresh croutons, so I’m also sharing my easy recipe for making your own. This fits right in with a new study on the health advantages of eating homemade meals as much as possible. There’s also a new finding to help you reach exercise goals, important at this time of year, when you may be spending less time outdoors and more time on the couch!

CALABRIAN PUMPKIN SOUP

  • Calabrian Pumpkin Soup Recipe with Homemade Croutons Calabrian Pumpkin Soup

    Simple but sublime is the pumpkin soup my Merry Band of Tasters and I were served when visiting the Librandi family, one of Calabria’s outstanding olive oil producers. “Mama” Librandi shared the recipe with me.

    Ingredients

    • 1 3-pound pumpkin or butternut squash, peeled, with seeds and membranes removed 
    • 2 medium Yukon Gold potatoes, peeled
    • 3 tablespoons extra virgin olive oil, plus more for serving
    • 2 tablespoons water 
    • Sea salt
    • Croutons for garnish (see the “Healthy Ingredient Spotlight” below) 

    Directions

    Step 1

    Using a sturdy knife, cut the pumpkin or butternut squash into roughly 1.5” cubes. Do the same with the potatoes.

    Step 2

    In a medium saucepan, combine the pumpkin, potatoes, the 3 tablespoons of olive oil, and the water. Cover and cook over medium-low heat, stirring occasionally, until tender—50 to 60 minutes.

    Step 3

    Transfer to a blender jar and purée until smooth (don’t fill the blender more than half full—work in batches if necessary). Salt to taste.

    Step 4

    Divide the soup between warmed soup bowls. Drizzle generously with additional olive oil, and garnish with croutons. 

    Yields 6 appetizer or 4 main course servings

Healthy Ingredient Spotlight: Quick Croutons to garnish homemade meals

Healthy Ingredient Spotlight

Quick Croutons

Packages of croutons aren’t just highly processed, but they also don’t taste all that terrific! Making your own is a snap, and you can customize them to the dish they’ll be used in—toss in rosemary, sage, or thyme for the Calabrian pumpkin soup or sprinkles of Parmesan and crushed red pepper flakes for Caesar salad. Here’s my simple technique: Take two or three slices of hearty day-old bread or baguette and rub all sides with a halved garlic clove. Cut the bread into uniform cubes and place them on a baking sheet that will be big enough to hold them in a single layer. Sprinkle them with extra virgin olive oil, your choice of herbs and/or cheese, sea salt, and freshly ground black pepper, and toss well. Spread them out and bake in a preheated 400°F oven until browned and crispy, between 10 and 15 minutes. Keep your eye on them so they don’t burn. 

Healthy Kitchen Tip: Storing Squash

Healthy Kitchen Nugget

Storing Squash

One of the many things I love about pumpkins and squashes is the long shelf life their thick skins give them. The best way to store them is in a cool, dry location, like a pantry cabinet, where they’ll keep for up to three months. So, when you see them at the store or farmer’s market, stock up on a few different varieties and have fun experimenting with recipes. Hint: They’re a great alternative to sweet potatoes, and roasting will bring out extra sweetness. 

For Your Best Health: Homemade meals and your health

For Your Best Health

Home for Dinner

A study published in the Journal of the Academy of Nutrition and Dietetics looked at the eating habits of 35,000 Americans over the course of 15 years and found new evidence that eating more homemade meals you make yourself leads to better health. Mortality rates among those who dined out two or more times per day were 50% higher than for people who ate out less than once a week. 

“Emerging, although still limited, evidence suggests that eating out frequently is associated with increased risk of chronic diseases, such as obesity and diabetes and biomarkers of other chronic diseases,” explained lead investigator Wei Bao, MD, PhD, assistant professor in the department of epidemiology at the College of Public Health of the University of Iowa in Iowa City. “This is one of the first studies to quantify the association between eating out and mortality.” 

The takeaway from the researchers: “Frequent consumption of meals prepared away from home may not be a healthy habit. Instead, people should be encouraged to consider preparing more meals at home.” While findings based on questionnaires and personal recall have limitations, cooking for yourself certainly puts you in control, enabling you to focus on the best ingredients including fruits and veggies, heart-healthy extra virgin olive oil, and whole grains. 

Fitness Flash: Setting Achievable Exercise Goals

Fitness Flash

Setting Achievable Exercise Goals

Need a boost to get on track with exercise? A study done at the University of Pennsylvania and published in JAMA Cardiology found that when you set your own goals (as opposed to having someone else—a trainer, a doctor, or even an exercise buddy—do it for you) and take steps to meet them right away, you’re more motivated to follow through with them and create lasting change.  

Then the question becomes how to create the right goals for you. Start by choosing an activity you like that fits your lifestyle—swimming is great, but if you don’t have regular access to a pool, it won’t be achievable. Your choice should also fit into your daily routine. Begin at an intensity that matches your ability—if you don’t yet exercise regularly, walking daily is great. Go easy at first, and then pick up the pace as you improve. And if it helps with motivation, create a reward system for yourself—maybe a new book or fresh flowers as you reach each goal.

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The Olive Oil Hunter News #49

Posted on by The Olive Oil Hunter

Cheesy Smashed Potatoes with Mojo Colorado Recipe, Spotlight on Paprika, Benefits of Plant-based Diet and New, Fashion-Forward Heart Monitors

I love to take classic recipes to the next level with a tasty twist, and this week I’m adding pizzazz to twice-cooked potatoes. One of the special ingredients for this upgrade is pimentón, Spanish smoked paprika, a spice you’ll use often once you add it to your pantry. Speaking of smart additions, a new study on brain health and nutrients offers suggestions for fruits and vegetables to include in your diet—along with the benefits of olive oil, these foods can make a difference in cognitive skills. And for those who need to monitor their heart rate, an amazing new category of wearables is on the horizon.

CHEESY SMASHED POTATOES WITH MOJO COLORADO

  • CHEESY SMASHED POTATOES WITH MOJO COLORADO AND PAPRIKA Cheesy Smashed Potatoes with Mojo Colorado

    Mojo colorado is a classic red chile sauce from Spain’s Canary Islands. Great on smashed potatoes, it’s also wonderful as an accompaniment to anything you cook on the grill—meat, fish, or veggies.

    Ingredients

    For the mojo colorado:

    • 1 red bell pepper
    • 2 tablespoons pimentón
    • 1 small, fresh, hot red chile, stemmed, seeded, and roughly chopped
    • 3 cloves garlic, roughly chopped
    • 3 tablespoons red wine vinegar
    • 3 tablespoons extra virgin olive oil
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon kosher or sea salt or to taste
    • 1/4 cup water

    For the potatoes:

    • 8 medium Yukon Gold potatoes, skin on
    • 3 tablespoons extra virgin olive oil, divided
    • Coarse kosher or sea salt
    • 1/2 cup coarsely grated Manchego cheese
    • 1/2 teaspoon pimentón

    Directions

    Step 1

    Make the mojo colorado: Char the bell pepper over a gas burner or under a broiler until it is blackened and blistered on all sides. Peel, stem, seed, and tear it into several pieces. Place in a blender jar with the other sauce ingredients, and blend until smooth. Add more salt if needed or water to thin. Set aside.

    Step 2

    Bake the potatoes: Preheat the oven to 375°F. (If you used your broiler to roast the pepper, let the oven cool to 375° before continuing the recipe.) Use 1 tablespoon of olive oil to coat a baking dish large enough to accommodate the potatoes. Bake the potatoes until they are soft when pierced with a knife or a bamboo skewer, 45 minutes to 1 hour. Remove from the oven and gently smash each potato with the back of a large spoon. Drizzle with the remaining 2 tablespoons of olive oil, then season with salt. Top with the grated Manchego cheese and dust with pimentón. Return to the oven for 15 minutes.

    Step 3

    Drizzle with the mojo colorado before serving.

    Yields 4 to 6 side-dish servings.

Healthy Ingredient Spotlight: Paprika

Healthy Ingredient Spotlight

Head to Spain for Paprika

As members of the Fresh-Pressed Olive Oil Club know, I’m a big fan of pimentón, the uniquely Spanish spice made from peppers exclusively grown in La Vera, in the province of Cáceres. Very different from Hungarian paprika, its distinctive flavor comes partly from the climate and partly from a unique, centuries-old smoking process. (It’s pimentón that gives the region’s famed chorizo and other pork products their special flavor and color.) Just as you might have both half-sharp and sweet paprika, you’ll want to create a collection of sweet pimentón dulce, medium-hot pimentón agridulce, and the hottest choice, pimentón picante.

Healthy Kitchen Tip: How to Grate Cheese

Healthy Kitchen Nugget

Grated Cheese Simplified ​

There’s no doubt that the grating blade of a food processor makes shredding cheese a snap. But what’s old is new again—the box grater. I find it takes less time to shred a hunk of cheese on its largest holes than to cut wedges of cheese to fit in the mouth of the processor’s feed tube, not to mention washing the bowl and all the other parts. Place a sheet of parchment or wax paper under the box grater to catch all the shreds, and make sure the cheese you’re grating is very cold—no matter how you grate it, cheese at room temperature will clump.

For Your Best Health: Homemade meals and your health

For Your Best Health

Pass the Produce ​

You already know that many of the benefits of olive oil come from its phenolic compounds, which include phenols and flavonoids. A new study published in the journal Neurology demonstrated that people who eat a diet with foods high in flavonoids can lower their risk of cognitive decline by 20%. Flavonoids are powerful antioxidants naturally found in plants, and not getting antioxidants likely contributes to cognitive decline as we age.

The researchers looked at several types of flavonoids and found that flavones and anthocyanins may have the most protective effect. Think of them as powerhouses to prevent thinking skills from declining as you get older. Flavones—found in some spices, red chile peppers, and yellow or orange fruits and vegetables—had the strongest protective qualities and were linked to a 38% reduction in risk of cognitive decline—the equivalent of being three to four years younger in age. Anthocyanins—found in blueberries, blackberries, and cherries—were associated with a 24% reduced risk of cognitive decline.

“Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline,” said study author and Harvard professor Walter Willett, MD, DrPH. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples, and pears…While it is possible other phytochemicals are at work here, a colorful diet rich in flavonoids—and specifically flavones and anthocyanins—seems to be a good bet for promoting long-term brain health. And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.”

Fitness Flash: Heart Monitors

Fitness Flash

Heart Monitors Go Fashion-Forward ​

There’s a new twist on the expression “wearing your heart on your sleeve.” Scientists at Rice University and the University of Pennsylvania have developed “smart clothing” that uses conductive nanotube thread capable of taking a continuous electrocardiogram, or EKG, as you wear it. The fibers, which were sewn into athletic wear, proved to be just as conductive as metal wires but washable, comfortable, and far less likely to break when you move and exercise. What’s more, the garment proved better at gathering data than a standard chest-strap monitor and even slightly better than a traditional EKG. The fibers provide steady electrical contact with the skin and also act as electrodes to connect with electronics like Bluetooth transmitters to relay data to a smartphone or to connect to a Holter monitor that can be stowed in a user’s pocket, explained lead author Lauren Taylor at Rice. This could be an important tool for detecting heart rhythm problems and other issues and help people with heart concerns stay in a safe zone when exercising. Plans are underway to refine the design so that it has more surface area to contact the skin.

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