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The Olive Oil Hunter News #23

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Shrimp with Pimentón and Garlic and Spicy Roasted Almonds, Spotlight on Pimentón Peppers, Plus the Benefits of Regularly Stretching

For most people who love to cook, paprika is a pantry staple. And you may even have both half-sharp and sweet paprika for different recipes. But I want to introduce you to a completely different type of spice made from dried red peppers, one that doesn’t come from Hungary but rather from Spain—pimentón. Bordering Portugal, the Spanish region of Extremadura isn’t as well known as other areas of the country, yet it’s special in its own right for the mountains, lakes, and the striking area of La Vera, in the province of Cáceres, where the peppers that become pimentón are grown. The distinct flavor of pimentón comes not only from the climate, but also from a unique, centuries-old smoking process. And, in turn, it’s pimentón that gives the region’s famed chorizo and other pork products their distinctive flavor and color.

Shrimp with Pimentón and Garlic

  • 
Shrimp with Pimentón and Garlic Shrimp with Pimentón and Garlic

    This classic Spanish tapas offering is great for a delicious dinner that’s ready in about 5 minutes!

    Ingredients

    • 4 garlic cloves, peeled
    • 6 tablespoons extra virgin olive oil
    • 1 teaspoon pimentón
    • 1 pound large or extra-large shrimp, shelled and deveined 
    • Juice of 1/2 lemon

    Directions

    Mince the garlic and set it aside for 10 minutes to allow its healthful compound allicin to develop. Heat a large skillet, add the oil, and sauté the garlic until soft. Stir in the pimentón and then add the shrimp in one layer (if they don’t all fit, cook them in two batches). Cook for 1 minute and then flip the shrimp and cook for another minute until opaque. Squeeze the juice of the lemon over the shrimp and serve.

    Yields 4 appetizer or 2 main dish servings.

Spicy Roasted Almonds

  • The Olive Oil Hunter News #23 Spicy Roasted Almonds

    Add some spice to the healthful nuts you’re snacking on. Roasted almonds also make a great addition to a charcuterie or cheese board. Feel free to substitute other nuts such as hazelnuts, cashews, walnut halves, or pistachios for the almonds. If you own a smoker, try smoke-roasting the nuts the next time you fire it up. 

    Ingredients

    • 2 cups whole skinless almonds (about 7 ounces)
    • 1/4 cup extra virgin olive oil
    • Coarsely ground sea salt to taste
    • 1-1/4 teaspoons Spanish smoked paprika (pimentón de la Vera) or ground cumin 

    Directions

    Step 1

    Preheat your oven to 325°F. Put the almonds on a rimmed baking sheet and drizzle with the olive oil. Stir with a wooden spoon until they are evenly coated, then spread them out in a single layer. Roast the almonds until they are a light golden brown, about 20 to 30 minutes, stirring every five minutes. Drain on paper towels.

    Step 2

    Transfer the almonds to a bowl, season with salt and paprika, and toss to coat. Serve warm or at room temperature. Store in an airtight container for up to 3 days. 

    Yields 6-8 servings

Healthy Ingredient Spotlight: Pimentón Peppers

Healthy Ingredient Spotlight

Pimentón Peppers

All peppers were brought to Spain from the Americas, but the peppers used to make pimentón have a history all their own, having been given to monks at the Yuste monastery in La Vera by King Ferdinand and Queen Isabella. The monks were the first to dry them and turn them into a powder. Peppers later made their way to the rest of Europe, notably Hungary, where the unsmoked version of the powder became that country’s classic spice, paprika.

The pimentón process remains labor-intensive. After being handpicked, the peppers go to a two-story smokehouse. On the first story is an oak fire that burns around the clock. The peppers are placed on the second story. For two weeks, they’re continually bathed in the aromatic heat and regularly rotated for even crispness. The spice’s full name is Pimentón de La Vera DOP. DOP is shorthand for designation of protected origin and is bestowed when a specific region is recognized as producing certain foods with special local characteristics.

Healthy Kitchen Tip: Pimentón

Healthy Kitchen Nugget

Stock Your Pantry with Pimentón

Pimentón defines many Spanish dishes, such as shrimp with pimentón and garlic, patatas bravas, and paella. It’s also wonderful in deviled eggs, dry rubs and marinades for barbecues, and, for the adventurous, homemade sausages. It marries perfectly with extra virgin olive oil to add heat to any sauté or to popcorn made on the stovetop. I love it on braised greens and cooked legumes.

For Your Best Health: Power of Pimentón Peppers

For Your Best Health

Power of Peppers

Peppers have among the highest levels of antioxidants of any vegetable, including bioactive compounds like vitamin C, phenolics, and carotenoids (the source of their color), all strong disease fighters. The carotenoids include zeaxanthin and lutein, good for eye health, according to International Journal of Molecular Sciences. Pimentón’s spiciness comes from capsaicin, a compound with anti-inflammatory properties. While the amount of all this goodness in a little pinch of the spice is small, all those little pinches can add up to help meet micronutrient needs.

Fitness Flash: Two Types of Stretching

Fitness Flash

Two Types of Stretching

If you’re a runner, you already know the value of stretching as part of a prep routine, but everyone can reap the benefits of regular stretching: better range of motion, added flexibility, reduced risk of injury and post-workout tightness, and increased circulation to deliver more nutrients to muscle fibers. It can also improve posture, reduce stress, and help you move with ease during everyday tasks.

There are actually two types of stretching. Dynamic stretching involves moving each joint through a full range of motion without stopping between repetitions. Do dynamic stretching before you start to exercise to loosen up.

Static stretching involves easing into a stretch and holding it for 20 to 30 seconds. Release the stretch and then repeat the process for a total of three times before moving to the next one. Do static stretching after exercise to lengthen muscles while they’re warm. Start with these static stretches from ACE Fitness.

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The Olive Oil Hunter News #22

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Mojo Chicken With Avocado & Mango Salsa, Spotlight on Avocados, The Benefits of a Food Journal and Fighting High Blood Pressure

I love incorporating tropical flavors in unexpected dishes, like a main course. Many salsas, for instance, include fruit and avocados are delicious accompaniments to grilled pork, chicken, and fish.

Mojo Chicken With Avocado & Mango Salsa

  • Cuban Chicken with Mango Salsa Mojo Chicken With Avocado & Mango Salsa

    The following recipe features a marinade of mojo, the Cuban classic built on a base of olive oil, citrus, and garlic. I like to double the salsa ingredients to have some as a dip for chips or for another dish the next day.

    Ingredients

    For the marinade:

    • 1 teaspoon ground cumin
    • 4 garlic cloves, crushed
    • 1 jalapeño, seeded and chopped
    • 1/4 teaspoon coarse salt
    • 3 tablespoons extra virgin olive oil
    • 3 tablespoons fresh lime juice
    • 3 tablespoons fresh orange juice
    • 2 tablespoons gourmet vinegar
    • 3 pounds skinless chicken thighs

    For the salsa:

    • 2 tablespoons extra virgin olive oil
    • 2 tablespoons gourmet vinegar
    • 1/4 cup fresh orange juice
    • 2 teaspoons orange zest
    • 2 teaspoons lime zest
    • 1 teaspoon honey
    • 1 teaspoon soy sauce
    • 4 tablespoons butter, cubed
    • 2 ripe mangos, peeled, pitted, and diced
    • 2 ripe avocados, peeled, pitted, and diced
    • 3 tablespoons chopped fresh cilantro

    Directions

    Step 1

    Marinate the chicken: In a food processor, pulse the cumin, garlic, jalapeño, and salt into a paste, and then drizzle in the olive oil, the juices, and vinegar. Place the chicken in a large bowl, pour in the marinade, rotate it to distribute the marinade, and cover. Refrigerate for 3 hours or overnight.

    Step 2

    An hour before you’re ready to grill the chicken, prepare the salsa. In a medium saucepan, whisk the oil, vinegar, juice, zests, honey, and soy sauce and bring to a boil. Lower the heat and simmer until reduced by half. Remove from the heat and whisk in the butter. Place the mangos and avocados in a bowl and drizzle with the reduced sauce. Gently fold to coat the fruits, and then sprinkle with the cilantro; set aside.

    Step 3

    Grill the chicken until it reaches an internal temperature of 165°F. Transfer to a platter and spoon on half the salsa, serving the rest on the side.

    Yields 4-6 servings.

Healthy Ingredient Spotlight: Avocados

Healthy Ingredient Spotlight

Avocados, chock-full of healthy fats

Avocados taste sinful but are among the healthiest foods, rich in essential nutrients and fiber. Just like extra virgin olive oil, they’re chock-full of healthy fats called MUFAs, or monounsaturated fatty acids. Research has found that including avocados in your diet may even help with weight control—they’re so satisfying that they tend to stave off hunger between meals. Also, people who eat avocados tend to eat healthier in general. According to research published in the journal Nutrients, avocados have a specific, naturally occurring sugar called mannoheptulose that may impact calorie intake and weight loss because of the positive changes to gut hormones and energy expenditure it generates. Another study, published in Nutrition Journal, found that eating avocados may help reduce the risk for metabolic syndrome, a group of risk factors, including high blood pressure, blood sugar, and cholesterol, that’s often a precursor to conditions like diabetes and heart disease.

Healthy Kitchen Tip: Preserving Halved Avocado

Healthy Kitchen Nugget

Preserve Avocado Half with EVOO

Avocado is calorie-dense, so if you’re counting calories, you might want to limit each serving to a few slices. In our home we eat a lot of avocado, and there’s typically a half in our refrigerator at most times. A neat trick to prevent the normal browning due to oxidation on the leftover piece is to keep the pit in place and lightly brush the exposed flesh with extra virgin olive oil. Place the avocado skin side up in a sealed container and refrigerate. Enjoy within a day or two.

For Your Best Health: The Benefits of a Food Journal

For Your Best Health

The Benefits of a Food Journal

The scientists concluded that long-term HP-EH-EVOO or MP-EVOO was associated with significant improvement in cognitive function compared to the Mediterranean diet alone. This isn’t to say that the diet isn’t helpful—dozens of studies have shown it supports many areas of health, including the heart. But, as the researchers point out, it’s not a single prescribed diet, but rather a general food-based eating pattern that varies by local and cultural differences throughout the Mediterranean region. Having 50 m/L of high-phenol EVOO olive oil daily could help further its known benefits.

If you’ve ever kept a journal, whether to track calories or to get through a particularly difficult time in your life, you know that taking pen to paper can have a strong positive effect. Journaling documents important experiences, tells you where you’ve been, and shows you what can help move you forward. According to the health organization Kaiser Permanente, there are seven amazing reasons to journal. Journaling can help you:

  1. Achieve goals.
  2. Track progress and growth.
  3. Gain self-confidence.
  4. Improve writing and communication skills.
  5. Reduce stress and anxiety. 
  6. Find inspiration. 
  7. Strengthen memory.

Journaling can be as simple as making daily notes or as sophisticated as writing an epic. It all depends on the goals you’re trying to achieve. For inspiration, read about the many different types of journaling on the Kaiser Permanente website.

Fitness Flash: Fighting High Blood Pressure

Fitness Flash

Fighting High Blood Pressure

February is American Heart Month and the perfect time to take up the fight against one of the biggest threats to heart health—high blood pressure. Whether you want to avoid it or help lower your numbers, make exercise part of the plan. A bout of exercise can drop both systolic and diastolic blood pressure by an average of 5 to 7 mmHg, and more for people with a higher starting blood pressure. With regular exercise, over time, these improvements can stick, and even a small drop in numbers can be beneficial in the long term. The American College of Sports Medicine (ACSM) recommends moderate-intensity aerobic training five to seven days per week—daily is best because of the blood pressure-lowering effects—plus two to three resistance training sessions per week.

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The Olive Oil Hunter News #21

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Horiátiki Salata and Za’atar Recipes, Spotlight on Oregano (Essential, Versatile and Medicinal), Plus Affordable Home Workouts

I’m all for simplicity when it comes to cooking, and many delicious dishes call for very easy prep. But the simpler your presentation, the fresher and higher quality the ingredients need to be. Greek salad is a perfect example. All it involves is arranging a few items on a plate, but what separates a great Greek salad from one that’s ho-hum is perfect ingredients, and that includes the seasonings. A sprinkle of dried herbs can make all the other flavors in a dish really sing. This issue of The Olive Oil Hunter Newsletter takes a fresh look at oregano, a kitchen staple that you may not be using as much as you should. Here are two simple yet superb ideas…

Horiátiki Salata

  • The Olive Oil Hunter News #21 Horiátiki Salata

    The quintessential Greek salad isn’t complicated, but two important elements will make it memorable—true Greek Kalamata olives and freshly sliced slabs of feta, not those packaged crumbles. Purists say the melding of the olive oil and the juice of the tomatoes is all the dressing you need, enhanced by the best oregano. That’s why the squeeze of lemon juice is optional. Note: If you can’t find great beefsteak tomatoes, substitute two cups of hothouse cherry tomatoes, halved.

    Ingredients

    • 1 large cucumber
    • 1/2 red onion
    • 1/2 green bell pepper, cored, seeded, and sliced into rings
    • 2 large, ripe tomatoes, quartered 
    • 10 Greek Kalamata olives
    • 2 3-ounce slices of Greek feta
    • 6 tablespoons extra virgin olive oil
    • Dried oregano to taste
    • Freshly ground black pepper
    • Coarse salt, like Maldon sea salt flakes, to taste
    • 2 lemon wedges (optional)

    Directions

    Divide the ingredients evenly between two dinner plates or salad bowls in this order: Arrange the cucumber slices first and then layer on the red onions and green peppers. Space the tomato quarters and olives around the outside of the dish and place a slab of feta in the center. Drizzle on the olive oil and sprinkle on oregano and black pepper. Sprinkle the tomatoes lightly with the salt. Add a squeeze of lemon juice if desired.

    Yields 2 servings.

Za’atar

  • Za’atar Za’atar

    This Middle Eastern spice blend is as ubiquitous in that part of the world as our salt shaker is here, but far healthier. Every country in the Middle East, and even region within each country, has its own proportions of the ingredients. My twist is using black lime in place of the traditional sumac, which isn’t—yet—in everyone’s pantry. (You can leave out the salt if you need to for health reasons.) Za’atar is amazing when sprinkled over olive oil on focaccia or flat bread before baking…or when reheating bread from your favorite bakery. ​

    Ingredients

    • 1 tablespoon white sesame seeds 
    • 2 tablespoons dried oregano
    • 1 tablespoon sumac or black lime
    • 2 tablespoons dried thyme
    • 1 teaspoon coarse sea salt

    Directions

    Toast the sesame seeds in a small pan over medium heat for about 3 minutes, watching closely so that they don’t burn. Turn off the heat and let them cool. Using a small food processor or a coffee bean grinder (you may need to work in batches), pulse the sesame seeds along with the other spices until they’re mixed, but stop well before they turn into a powder—there should be some texture to the blend. You can also do this by hand with a mortar and pestle.

    Yields about 1/2 cup.

Healthy Ingredient Spotlight: Essential Oregano

Healthy Ingredient Spotlight

Essential Oregano

Oregano (Origanum vulgare) was first cultivated in Greece and, though closely associated with classic dishes of southern Italy, is an essential in cuisines throughout the Mediterranean region. Oregano’s popularity among American cooks is relatively recent. Legend has it that GIs returning from WWII brought back their new love of pizza, liberally sprinkled with the herb, and its use here exploded. Oregano is popular in Latin America as well as Mexico and is the perfect herb for chili-based dishes. But know that what’s labeled “Mexican oregano” is actually a member of the Verbenaceae family and not a true oregano (it’s also much sharper).

Oregano’s intensity depends a lot on the climate and soil it was grown in. I love Turkish oregano because of its sweet, floral, and hoppy notes. But that’s not to say it’s meek. Far from it. There are hints of fennel and wild mint that give way to a spiciness that reminds me of Sichuan peppercorns.

Healthy Kitchen Tip: Versatile Oregano

Healthy Kitchen Nugget

Versatile Oregano

Oregano adds wonderful flavor to grilled fish, roasted chicken, and all kinds of meat, especially lamb (kebabs and patties in particular). Beyond pasta and pizza, sprinkle it on salads, omelets, frittatas, roasted potatoes, and even fries. Perfect in tomato- and meat-based sauces and bold pasta dishes, oregano can be paired with garlic—for the best garlic bread, brush slices with extra virgin olive oil and sprinkle with oregano before they go into the oven. If you’re really adventurous, use a dusting of za’atar.

For Your Best Health: Medicinal Oregano

For Your Best Health

Medicinal Oregano

Oregano is one of the most widely used botanicals in herbal medicine, thanks to its high concentration of plant nutrients. Phytochemical compounds such as flavonoids and phenolic acids give it the triumvirate of health benefits: antibacterial, antioxidant, and anti-inflammatory properties. Sipping a tea made from steeping dried oregano, for instance, can calm an upset stomach or a cough. It’s also being looked at to help stave off diabetes—researchers at the University of Illinois found that it disrupts a diabetes-related enzyme and merits serious investigation. It may also boost liver health.

Fitness Flash: Affordable Home Workouts

Fitness Flash

Affordable Home Workouts

Peloton and The Mirror are all the rage, but you don’t have to drop thousands of dollars to get an effective home workout. The New York Times just listed seven essentials, most of which cost less than a week’s worth of lattes. For strength training, resistance bands are a must and take up virtually no space; a set runs about $20. A fitness tracker shows you tangible proof of your efforts to increase steps—if you have an Apple watch, it’s already embedded in the Health app (you’ll find your heart rate, too, and can monitor your sleep as well as count everything from steps to calories). A dense foam roller, starting at $25, is a great tool to massage out kinks. A yoga mat, which costs $20 or more, cushions you when you’re doing any type of floor work. What might seem like a slight indulgence, headphones actually help you zero in on your workout while delivering music to motivate you. A stationary bike and a treadmill are #6 and #7 on the list. Both are pricey, but if you’ll use them for more than a clothes rack, you can see a return on your investment in a few months—and feeling fit is priceless. Check out the Times article for its specific product recommendations.

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The Olive Oil Hunter News #20

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Annie’s Flourless Chocolate Hazelnut Cake Recipe, Spotlight on Hazelnuts and Chocolate and Boosting Positivity for Better Health

One of the greatest “secrets” about extra virgin olive oil is how easily this healthful fat can substitute for the traditional saturated fats, like butter and lard, that are the core of many baked goods, especially desserts. As you experiment, I recommend starting with the mildest olive oil in your cabinet, especially for lighter cakes and cookies. But for Valentine’s Day, let’s go bold with an amazing chocolate cake that delivers benefits from numerous healthy ingredients. Enjoy!

Annie’s Flourless Chocolate Hazelnut Cake

  • The Olive Oil Hunter News #20 Annie’s Flourless Chocolate Hazelnut Cake

    Annie Paterson, the multitalented proprietress of Nullamunjie Olive Oil in Australia, generously shared one of her signature recipes when we got together. The hazelnuts provide another punch of healthy fats. Serve slices with fresh berries and, for a touch of indulgence, vanilla ice cream or a dollop of whipped cream.

    Ingredients

    • 1/3 cup plus 3 tablespoons top-quality cocoa powder
    • 1/3 cup hot water
    • 1 cup bittersweet chocolate chips
    • 2/3 cup extra virgin olive oil
    • 1 1/4 cups packed light brown sugar
    • 1 cup finely ground hazelnut meal
    • 4 large eggs, separated

    Directions

    Step 1

    Preheat your oven to 350°F. Line a 9-inch springform pan with a round of parchment paper on the bottom and a long strip around the inside walls. If making your own hazelnut meal, pulse 2/3 cup toasted whole nuts in a food processor to a mealy consistency, about 12 pulses—don’t go too far or you could end up with a paste. Measure out 1 cup (reserve any excess to sprinkle on cereal or yogurt).

    Step 2

    In a large mixing bowl, combine the cocoa powder and hot water, and whisk until smooth. Melt the chocolate chips in the top of a double boiler, stirring constantly. Add the melted chocolate to the cocoa-hot water mixture along with the olive oil, brown sugar, and hazelnut meal. Stir until thoroughly combined, and then whisk in the yolks, one at a time; set aside.

    Step 3

    Beat the egg whites until soft peaks form. Gently fold half the whites into the chocolate mixture with a rubber spatula. When well combined, fold in the remaining egg whites, and then scrape the mixture into the prepared pan.

    Step 4

    Bake for 60 minutes or until a toothpick or cake tester inserted into the center of the cake comes out mostly clean—some moist chocolate may remain as the cake should be fudgy, like a brownie. Let the cake cool completely in the pan, then remove it and carefully peel off the parchment.

    Serves 8 — Recipe courtesy of the Fresh-Pressed Olive Oil Club

Healthy Ingredient Spotlight: Hazelnuts

Healthy Ingredient Spotlight

Hazelnuts

Hazelnuts are one of the unsung stars in the nut category, with a sweet taste that’s best when roasted but not salted. A one-ounce serving delivers 3 grams of fiber, 4 grams of protein, and 17 grams of fat—76% are healthy monounsaturated fats and 12% are healthy polyunsaturated fats. Hazelnuts are also an excellent source of vitamin E and the minerals copper and manganese, and a good source of B1, B6 and magnesium. While ground hazelnuts make an excellent flour substitute, these nuts aren’t only for desserts—they’re great in place of breadcrumbs and they add crunch to salads and veggie side dishes. A handful makes a satisfying snack.

Healthy Kitchen Tip: Dark Chocolate for Your Health

Healthy Kitchen Nugget

Dark Chocolate for the Win

Much research has been done on the potential health benefits of dark chocolate. A study review published in The FASEB Journal of the Federation of American Societies for Experimental Biology looked at 19 articles and found that dark chocolate and cocoa do indeed contain significant polyphenols, antioxidant-rich nutrients that may help lower blood pressure and even cholesterol. But what exactly is dark chocolate, and how can you balance the sugar that’s added to make a very bitter food—cacao—so delicious?

Chocolate is defined by the percentage of cacao it contains, before other ingredients like cocoa butter, sugar, and vanilla are added. Cacao is made from the fleshy white seeds within cacao pods. Bittersweet chocolate has the highest ratio of cacao to other ingredients. It has to be at least 35% cacao, but the best choices are usually 70% or more—with just enough sugar to create a great taste. Semisweet chocolate—the vast majority of chips sold at most supermarkets—is about 55% cacao, while milk chocolate can be as low as 10% but more often is about 40%. So, it’s easy to see why eating a box of bonbons with a high sugar content is not going to deliver many antioxidants, but rather tons of calories. Always look for the percentage rather than just the designation of “dark” or “semisweet” when buying. Have fun researching new brands, and read the taste profiles on manufacturers’ websites—you might like a 72% bar better than a 64%! A great American brand to try is California-based Guittard. Storage tip: Keep chocolate away from moisture, heat, and extreme temperatures—a cool 60°F is ideal.

For Your Best Health: Boost Positivity for Better Health

For Your Best Health

Boost Positivity for Better Health

Emotional health is vital to overall health. With all the distress we’ve faced over the last year, it’s more important than ever to look for ways to boost positivity. An amazing resource is the Greater Good Science Center at the University of California, Berkeley. The Center sponsors groundbreaking scientific research into social and emotional well‐being and shows you how to apply their findings to your personal life through articles, videos, quizzes, podcasts, free online courses, and the wonderful “Happiness Calendar” full of ideas for doing good and feeling great. Check out the February installment and sign up to get the calendar by email every month.

Fitness Flash: Circadian Rhythms

Fitness Flash

Circadian Rhythms and You

Have you ever noticed that you feel more tired around the time of a full moon? Research done at the University of Washington, the National University of Quilmes in Argentina, and Yale University found that the body’s natural circadian rhythms tend to take advantage of the extra natural light after dusk on the nights leading up to a full moon, when the “waxing moon” is in the sky. Whether they were living in cities or rural areas, study participants slept the least and went to bed the latest during this monthly occurrence. “We hypothesize that the patterns we observed are an innate adaptation that allowed our ancestors to take advantage of this natural source of evening light that occurred at a specific time during the lunar cycle,” says lead author Leandro Casiraghi, a postdoctoral researcher in the biology department at the University of Washington. Note your sleep and wake times around the time of the next full moon; if you wake up cranky, it could be because you’re going to bed too late and missing out on some important zzz’s.

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