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Olive Oil Hunter #197

Glazed Carrots and Pearl Onions Recipe, Spotlight on Carrots, More Nutrients Needed During Pregnancy, and Getting to Know Tai Chi

With the holidays in full view, I’m sharing a crowd-pleasing side dish that can be made in advance and then reheated for a buffet or sit-down dinner. If you’re looking for a new way to de-stress and move more, check out my mini primer on Tai chi, a mind-body practice that welcomes participants at nearly all levels of fitness. And if you’re pregnant or know someone who is, read about a startling discovery on nutrition shortfalls to avoid.

Glazed Carrots and Pearl Onions

  • Carrots and Pearl Onions Glazed Carrots and Pearl Onions

    This simple technique concentrates all the sweetness of the two vegetables as it creates a light glaze for the perfect finish.

    Ingredients

    • 2 pounds carrots, scrubbed and peeled if needed
    • 1 pound pearl onions, peeled (see Quick Kitchen Nugget in weekly newsletter)
    • 2 tablespoons extra virgin olive oil, plus more for drizzling
    • 2 tablespoons unsalted butter
    • 1 tablespoon sugar
    • 1 teaspoon coarse sea salt
    • 1/2 teaspoon freshly ground black pepper 
    • 1/4 cup freshly chopped flat-leaf parsley

    Directions

    Cut the carrots on the diagonal into slices about 1/2-inch thick. Place them in a large frying pan along with the peeled onions. Add enough cold water to just cover them. Place over medium-high heat and bring to a rapid boil. Immediately lower the heat to a low boil and add the olive oil, butter, sugar, salt, and pepper. Cook for about 20 minutes until all the water has evaporated and the vegetables have a shiny glaze. A knife should be able to easily pierce a few carrots. (If they’re not tender enough once the liquid has nearly evaporated, add another cup of water and continue cooking.) Just before serving, sprinkle with the parsley and drizzle with olive oil.

    Yields 8 servings

Healthy Ingredient Spotlight: Carrots

Healthy Ingredient Spotlight

Skip the “Baby Carrots”

Colorful carrots

Though these bagged nuggets seem like a great convenience item, the amount of processing they go through is mind-boggling. First, they’re usually not miniatures—these days, so-called baby carrots are just whole carrots that have been cut down, rounded, and often “polished” into shape. All of that manipulation can make a dent in their nutritional value. What’s more, they go through a chlorine rinse before being bagged, which does nothing to prevent the slimy feeling they often develop in the bag (some sources attribute this to the water added to prevent them from drying out, though this can happen anyway—a white film on the carrots is a sign of dehydration). All that for a lot more money than a bunch of carrots that you can wash, peel, and cut into handy disks yourself. 

Quick Kitchen Nugget: Peeling Pearl Onions

Quick Kitchen Nugget

Peeling Pearl Onions

Pearl onions are a sweet addition to carrot and other vegetable medleys. They need to be peeled, but this simple blanching technique makes fast work of the job: Fill a large bowl with cold water and a dozen ice cubes; set aside. Fill a saucepan with water and bring it to a rapid boil. Add the pearl onions to the boiling water for 2 minutes, then drain them and place them in the bowl of cold water to stop the cooking process and cool them slightly. Working one at a time, pinch each onion with two fingers to squeeze it out of its softened peel.

For Your Best Health: More Nutrients Needed During Pregnancy 

For Your Best Health

More Nutrients Needed During Pregnancy 

According to new research from scientists at Stevens Institute of Technology in New Jersey and New York University, published in The Journal of Nutrition, over 90% of pregnant people are potentially failing to get enough iron, vitamin D, or vitamin E from the food they eat, while over one-third could be short on calcium, vitamin C, and vitamin A. Perhaps most troubling, almost two-thirds may not be getting enough dietary folate, a critical nutrient that helps prevent birth defects in a baby’s brain and spine.

“It’s important to remember that many pregnant people take prenatal vitamin supplements, which might help prevent nutritional deficiencies,” said Samantha Kleinberg, PhD, the study’s lead author and a professor at the Charles V. Schaefer Jr. School of Engineering and Science at Stevens. “Nonetheless, this is a startling finding that suggests we need to be looking much more closely at whether pregnant individuals are getting the nutrients they need.”

Unlike other studies of nutrition during pregnancy that relied on a few days of food diaries or on simply asking people what they remembered eating, the Stevens team asked pregnant people to take before-and-after photos of everything they ate over two 14-day periods. Experts then reviewed the photos to assess the amount of food actually eaten and determine the nutrients consumed during each meal.

That’s a far more accurate approach because people are notoriously bad at estimating portion size or accurately reporting what they’ve eaten, Dr. Kleinberg explained. Taking photos is also much less laborious for participants, making it easy to collect data over a period of weeks instead of just a few days.

“Most surveys only track diet over a day or two, but if you feel off one day and don’t eat much, or have a big celebratory meal over the weekend, that can skew the data,” Dr. Kleinberg said. “By looking at a longer time period, and using photos to track diet and nutrition, we’re able to get a much richer and more precise picture of what people actually ate.”

The study, which was co-authored with Andrea Deierlein, PhD, director of public health nutrition at New York University, found significant dietary variations between individuals, but also among the same individuals from one day to the next, suggesting that shorter studies and population-based reports might be failing to spot important nutritional deficits. “Some people eat really well, and others don’t, so if you just take an average, it looks like everything’s fine,” Dr. Kleinberg explained. “This study suggests that in reality, an alarming number of pregnant people may not be getting the nutrients they need from their food.”

Using food photos also allowed the Stevens team to accurately track the exact timing of meals and snacks and explore the way that patterns of eating behavior correlated with total energy and nutrient intake. When pregnant people ate later in the day, the data showed, they were likely to consume significantly more total calories, potentially an important finding as researchers explore connections between eating behaviors and health problems such as gestational diabetes.

The current research didn’t directly study health outcomes, so it’s too early to say whether insufficient nutrition or excessive energy consumption is adversely impacting pregnant individuals or their babies. “We’ll be digging into that in future studies and looking at possible connections with eating patterns and changes in glucose tolerance,” Dr. Kleinberg said.

Fitness Flash: Get to Know Tai Chi

Fitness Flash

Get to Know Tai Chi

Seniors enjoying Tai Chi

Less well known than yoga, Tai chi is also a mind-body practice with breathing and slow, gentle movements as integral elements. Its roots are in China, where it was first practiced as a martial art. According to the National Center for Complementary and Integrative Health (NCCIH), a branch of the National Institutes of Health, these days Tai chi is appreciated more for its health and wellness benefits. And for many people, it can be complementary to traditional therapies used for a variety of health issues. 

Based on a review of studies on Tai chi’s benefits, the NCCIH concluded that it may help to improve balance and prevent falling in older adults and in people with Parkinson’s disease; reduce pain in people with low-back pain, fibromyalgia, and knee osteoarthritis; give a small boost to quality of life and depressive symptoms among older adults living with chronic conditions; and possibly improve sleep and general well-being. 

Because of its low-impact movements, Tai chi is doable for most people and could be a gentle reintroduction to exercise if it’s been some time since you worked out. Here’s how a report on tai chi from Harvard Health described it: “The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.” Of course, before starting any new form of fitness, check with your doctor.

Here are other tips from Harvard Health and NCCIH:

  • There are different branches of Tai chi, named after people who devised their key movements. Google “Tai chi near me” to read about the different options in your area and see which approach sounds right to you—some focus on wellness and stress reduction, while others hark back to its martial arts origins. 
  • Your research might lead you to classes taught at your local community center or Y as well as to dedicated Tai chi centers. Ask to watch or even take a class to get a feel for the movements and the teacher’s method. Ask about the instructor’s training; there’s no single standard for Tai chi teacher certification, and various Tai chi organizations offer training and certification programs at different levels. If you have any physical limitations, ask whether the movements can be modified for you.
  • The right clothing for Tai chi reflects its gentle approach: Wear loose, comfortable clothes that let you move with ease and lightweight, flexible shoes that offer support but have a thin sole to help you feel connected to the ground—a focus of the practice. 
  • While Tai chi can be enjoyable on day one, if you’re looking for specific benefits, like pain or stress relief, give yourself about three months of regular practice to gauge the results. 
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Olive Oil Hunter #196

Smoked Salmon “Tartare” Recipe, Spotlight on Smoked Salmon, How to Mince by Hand, Understanding Nontraditional Approaches to Healthcare and Exercising to Avoid Afib

Love smoked salmon but looking for a new way to serve it? My take on the popular fish tartare trend uses smoked rather than raw salmon prepped with a simple technique for a sophisticated presentation—enjoy it not only on a bagel but also on toast points, scrambled eggs, baked potatoes…any food you might top with caviar. I’m also sharing insights into how exercise can protect against the irregular heartbeat known as atrial fibrillation and sorting out the meaning of similar sounding terms used in non-conventional medicine.

Smoked Salmon “Tartare”

  • Smoked salmon tartare Smoked Salmon “Tartare”

    This twist on the classic beef tartare draws on many of the usual accompaniments for smoked salmon but puts them all together in one dish, perfect for a brunch spread or to spread on a piece of dark pumpernickel for a fast workday breakfast.

    Ingredients

    • 2 tablespoons roughly chopped red onion
    • 1 tablespoon jarred capers plus 2 teaspoons brine
    • 2 tablespoons extra virgin olive oil, plus more for drizzling
    • 2 teaspoons lemon zest
    • 1 tablespoon fresh dill or 1 teaspoon dried dill, plus more for garnish
    • 8 ounces smoked salmon
    • Freshly ground black pepper
    • 1 lemon quarter

    Directions

    Step 1

    Place the red onion, capers and brine, olive oil, zest, and dill in a small food processor; pulse until combined and transfer to a mixing bowl. 

    Step 2

    Mince the smoked salmon by hand on a cutting board (see Quick Kitchen Nugget in our weekly newsletter) and add to the bowl; mix well. Note: You can mince the salmon in the processor after you chop the other ingredients, but use the pulse function and check the mixture frequently so that it doesn’t turn into a paste. Taste and season with black pepper as desired. Finish with a squeeze of lemon, a drizzle of olive oil, and a sprinkle of dill.  

    Yields 6 portions

Healthy Ingredient Spotlight: Smoked Salmon 

Healthy Ingredient Spotlight

Smoked Salmon

Any type of smoked salmon will work beautifully in my tartare recipe, but do you know the differences? Some are indeed smoked while others are cured. Here’s a quick rundown.

True smoked salmon can be cold- or hot-smoked. Cold-smoked salmon is usually brined with salt and sugar, then smoked at a very low temperature for many hours. Types of cold-smoked salmon include Nova (short for Nova Scotia) and Western Nova from Pacific salmon, as well as Scottish, Irish, and Norwegian salmon. Each has a different taste, some smokier than others. Sample a few to find out what you like best. Hot-smoked salmon has more of a cooked salmon texture, although it’s still smoked at a relatively low 130°F to 140°F after brining. 

People often use the words “lox” and “smoked salmon” interchangeably, but lox is actually cured—and salt-cured at that, giving it a very salty taste. For a milder cured salmon, try gravlax, prepared according to the Scandinavian method that uses vodka, dill, and lemon to “cook” it over a few days. 

Quick Kitchen Nugget: How to Mince by Band

Quick Kitchen Nugget

How to Mince by Band

Mincing vegetables by hand

A mince means nothing more than a very fine chop. It’s easy enough to do in a food processor if you control the intensity and speed, usually by pulsing instead of letting the machine run continuously, especially when you’re mincing a soft food that could quickly turn into a paste in a machine. But there’s something very satisfying about mincing by hand. You’ll need a sharp knife and a secure cutting board (you might want two in your kitchen in general—one for raw meat and other proteins and the other for everything else). For large and hard foods like onions and carrots, a chef’s knife is ideal. For small and soft foods like smoked salmon and hard-boiled eggs, a smaller paring knife is better. 

One mincing technique starts with cutting the food into even, stackable pieces, then making short stacks and using your knife to cut each stack into small pieces. Keep cutting in a back-and-forth rocking motion until the food is fully minced.

For Your Best Health: Understanding Nontraditional Approaches to Healthcare  

For Your Best Health

Understanding Nontraditional Approaches to Healthcare  

You’ve likely seen the terms “complementary,” “alternative,” and “integrative health” used to distinguish a healthcare method that differs from traditional Western medicine. But they don’t all mean the same thing, according to the National Center for Complementary and Integrative Health (NCCIH), a branch of the National Institutes of Health (NIH.) 

If a nonmainstream approach is used together with conventional medicine, it’s considered complementary. Complementary approaches can be nutritional, such as supplements, herbs, and probiotics; psychological, such as meditation and mindfulness; or physical, such as massage and spinal manipulation. There can be combinations, too, such as the psychological and physical approaches of relaxation techniques, yoga, Tai chi, qigong, acupuncture, dance, or art therapy, or the psychological and nutritional approaches of mindful eating. There is a lot of research to support certain benefits of many of these approaches, notably meditation, yoga, Tai chi and acupuncture, for easing pain and stress, but they might not be as effective when used in place of traditional care. When an approach is used instead of conventional medicine, it’s considered alternative. 

Integrative health brings conventional and complementary approaches together in a coordinated way (including coordination between different providers) and in various combinations, with the aim of treating the whole person rather than just the ailment. This approach is becoming more mainstream. According to the NCCIH, research efforts are currently exploring integrative health’s potential for pain management among military personnel and veterans, relieving symptoms in cancer patients, and programs that promote healthy behaviors.

Fitness Flash: Exercising to Avoid Afib

Fitness Flash

Exercising to Avoid Afib

Researchers at NYU Langone Health found that adding an extra hour of physical activity every week may lower the chance of developing atrial fibrillation (Afib for short), the most common type of irregular heartbeat, or arrythmia, by 11%. Atrial fibrillation occurs when the heart’s upper two chambers beat rapidly and irregularly instead of at a consistent pace. Left untreated, Afib can lead to stroke, heart failure, and other issues. 

Past studies have linked exercise to a reduced risk of atrial fibrillation, but nearly all that research relied on participants’ (often inaccurate) estimates of their own activity levels, this study’s authors said; one prior study did use activity monitors to investigate atrial fibrillation but tracked participants for only one week. To overcome these limitations, the NYU team used data recorded through Fitbit to objectively measure physical activity in more than 6,000 men and women across the United States and for a period of one year. 

The study showed that those with higher amounts of weekly physical activity were less likely to develop atrial fibrillation. Specifically, study participants who averaged between 2.5 and 5 hours of exercise per week (the minimum amount recommended by the American Heart Association) showed a 60% lower risk of developing atrial fibrillation. Those who averaged greater than 5 hours had a slightly greater (65%) reduction. Notably, the researchers said, even modest amounts of moderate-to-vigorous exercise, which can range from taking a brisk walk or cleaning the house to swimming laps or jogging, were associated with reduced risk.

Woman swimming

“Our findings make clear that you do not need to start running marathons to help prevent atrial fibrillation and other forms of heart disease,” said preventive cardiologist Sean Heffron, MD, the study senior author, an assistant professor in the department of medicine at NYU Grossman School of Medicine, and director of cardiovascular fitness and nutrition at NYU Langone’s Center for the Prevention of Cardiovascular Disease. “Just keeping moderately active can, over time, add up to major benefits for maintaining a healthy heart.”

“These results highlight the value of Fitbits and similar monitors in medical research,” said lead author Souptik Barua, PhD, an assistant professor with the Grossman School of Medicine. “By offering an objective way to measure exercise for years at a time, these tools can provide deeper insight into how different patterns of activity can impact health.”

Dr. Barua cautioned that the study was not designed to tell whether exercise alone directly reduced the risk of atrial fibrillation, nor to detect how that might come about or what other factors might be in play in the reduced risk. However, the association between exercise “doses” and the development of the condition in the study participants was strong. The research team next plans to explore whether working out in the morning versus at night may have different effects on heart health.

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Olive Oil Hunter News #195

Swedish Meatballs and Ultra Creamy Eggnog Recipes, Spotlight on Black Peppercorns and Cinnamon, Digital Scales for Precise Measuring, Soft Drinks and Stroke Risk, and Benefits of Yoga

Are you getting into the holiday mindset and wondering how to cook up delicious dishes without relying on the same old same old? I’ve got two recipes you’ll want to try ASAP: sensational Swedish meatballs and an ultra-creamy eggnog. The flavors of both recipes are turbo-charged with spices in the latest collection from the T. J. Robinson Curated Culinary Selections—two  perennial favorites heirloom Vietnamese cinnamon and vine-ripened black peppercorns. 

I was fascinated by the research I’m detailing on how certain beverages can increase the risk for stroke, considered a disease of the brain—plenty of food (make that drink) for thought! And if the excitement of the holidays causes added stress for you as it does for so many, consider yoga for your next me-time activity. If you’ve never tried it before, this gentle practice could be impactful in many ways.

Swedish Meatballs

  • Swedish Meatballs Swedish Meatballs

    A rich cream sauce, enhanced with freshly ground black peppercorns and nutmeg, defines the Swedish take on meatballs. Serve over noodles or mashed potatoes with a helping of lingonberry jam (whole cranberry sauce makes a tasty alternative). These meatballs also make a terrific passed hors d’oeuvre for holiday gatherings.

    Ingredients

    • 1 cup fresh breadcrumbs or panko
    • 1/2 cup half-and-half
    • 1 pound​ lean ground beef
    • 1 pound ground pork
    • 2 large eggs, slightly beaten
    • 2 teaspoons garlic powder
    • 1/2 teaspoon freshly groundnutmeg, plus more for serving
    • 1/2 teaspoon ground allspice
    • 1 small yellow onion, minced
    • 1 teaspoon sea salt, plus more to taste
    • 1/2 teaspoon freshly ground black pepper, plus more to taste
    • 3 tablespoons extra virgin olive oil
    • 3 tablespoons unsalted butter 
    • 1/4 cup all-purpose or white whole wheat flour
    • 3 cups homemade or low-sodium store-bought beef stock
    • 1/2 cup heavy cream
    • Optional: 2 tablespoons freshly chopped flat-leaf parsley

    Directions

    Step 1

    In a very large bowl, soak the breadcrumbs in the half-and-half. When the breadcrumbs have fully absorbed the liquid, add in the ground meats, eggs, garlic powder, nutmeg, allspice, onions, salt, and pepper. Use your hands to completely mix all the ingredients, then form 1-inch meatballs. 

    Step 2

    Heat a large skillet over medium heat. When hot, add the olive oil and brown the meatballs on all sides (you may need to do this in batches to avoid cramming them). Transfer the meatballs to a clean dish. Add the butter to the skillet; when melted, sprinkle on the flour and whisk constantly until the roux browns, about 3 to 5 minutes. Whisk in the stock, about a cup at a time, bringing it back to a boil to thicken before adding the next cup. Stir in the heavy cream, then add back the meatballs. Simmer for 5 to 10 minutes, until an instant-read thermometer reaches 165°F in a few meatballs. Top with more nutmeg and, if desired, the parsley.

    Yields 6 to 8 servings 

Ultra Creamy Eggnog

  • Ultra Creamy Eggnog Ultra Creamy Eggnog

    Rich and creamy, fresh eggnog makes you feel like you’re sipping on vanilla custard—so good that you’ll never go back to the premade versions in the grocery dairy case. Spike it with your favorite spirit, such as brandy, bourbon, rum, or whisky, if desired.

    Ingredients

    • 2 large eggs plus 4 yolks 
    • 1/2 cup brown sugar 
    • 2 cups milk
    • 1 cup heavy cream 
    • 1 teaspoon freshly ground nutmeg, plus more for sprinkling 
    • 1/2 teaspoon cinnamon, plus more for sprinkling 
    • 1 teaspoon vanilla
    • Pinch of fine sea salt

    Directions

    Step 1

    Whisk the eggs and yolks and sugar together in a medium bowl until well blended; set aside. In a saucepan over medium heat, slowly bring the milk and cream to a simmer. Ladle a small amount into the eggs to temper them, then slowly transfer the egg mixture back to the saucepan. Cook, whisking continuously, until it reaches 160°F on an instant read thermometer (the temperature it takes to “cook” the eggs); don’t let it reach a boil.

    Step 2

    Take the saucepan off the heat and stir in the nutmeg, cinnamon, vanilla, and salt. For the smoothest eggnog, strain it through a fine sieve into a heat-safe pitcher. When it comes to room temperature, cover and place in the fridge until cold and thickened (you can do this up to three days in advance). 

    Step 3

    To serve, pour into festive glasses, sprinkle on more cinnamon, and grate more nutmeg right over the top. 

    Yields 4 drinks

Healthy Ingredient Spotlight: Calamansi Vinegar

Healthy Ingredient Spotlight

Black Peppercorns and Cinnamon

Caramelized Onion Powder

Once the most coveted spice in the world, peppercorns were the original “black gold.” Grown in bunches like tiny grapes, they are the seeds of a plant and are considered a fruit. Enjoy freshly ground black pepper on favorite foods like eggs, mashed potatoes, and tuna salad, but also have fun finding new ways to appreciate its flavor. It makes a perfect “crust” for steak, duck breast, and tuna, and enlivens roasted sweet potatoes and winter squashes, vegetable slaws, cold pasta salads, the Italian classic cacio e pepe, mulled wine, and wine-poached pears. Ancient Indian and Egyptian cultures used peppercorns as an anti-inflammatory, an analgesic, and even a preservative. Contemporary research has found that there’s science to back up those early practices, thanks to the enzymes in piperine. 

Marash Red Chili Flakes

Harvested for thousands of years, Vietnamese cinnamon is world renowned for its spicy sweetness. Reach for cinnamon to top your lattes and add sweet spice to smoothies and oatmeal. It will elevate fruit-based desserts, from a simple baked apple to wine-poached pears, as well as baked treats like all-American gingerbread cookies, spiced banana bread, a rich babka, and even richer baklava. It adds depth to both savory and sweet dishes, from dried-fruit-and-nut-laden Persian rice and Moroccan tagines to Mexican moles and churros to Vietnamese Pho to Greek moussaka. In ancient times, cinnamon was the go-to remedy for respiratory and digestive ills. We’re still learning about its benefits today. According to a review paper in Pharmacognosy Research, the phytochemicals in cinnamon could be good for brain health, boosting the brain’s ability to use glucose, the energy source that supplies every part of the body. They’re also being studied to help lower blood pressure, manage diabetes, and boost heart health, along with fighting off cell damage caused by toxins in our environment.

Quick Kitchen Nugget: Measuring Precisely

Quick Kitchen Nugget

A More Precise Measure

Digital Scale with baking ingredients

While measuring spoons are the tried-and-true way most people measure quantities, you might find more and more references to gram weights for ingredients in recipes. That’s because an ingredient’s weight is more precise, especially when you are measuring whole spices that don’t fit perfectly in a spoon. An electronic scale with a bright digital readout will be a great addition to your kitchen gadgets. 

For Your Best Health: New Concerns Over Popular Soft Drinks 

For Your Best Health

New Concerns Over Popular Soft Drinks 

It’s no secret that drinking sugar-sweetened soda does nothing to boost health, but recent findings from the INTERSTROKE research project have expanded the list of concerns linked to these and other beverages with regard to stroke. Stroke occurs when the blood supply to part of the brain is cut off, damaging brain cells. Ischemic stroke, the predominant type, is when a blood vessel in the brain is blocked by a clot or plaque; hemorrhagic stroke is when a blood vessel in the brain breaks and bleeds into surrounding tissue.

INTERSTROKE is one of the largest international studies of risk factors for stroke. It includes almost 27,000 people, nearly half of whom experienced a first stroke; they come from 27 countries across North and South America, Africa, Europe, the Middle East, and Asia and represent a broad range of ethnic as well as geographical backgrounds and different cardiovascular risk profiles. 

Scientists from the University of Galway in Ireland, in collaboration with McMaster University in Canada and an international network of stroke researchers, conducted two analyses of INTERSTROKE data and published their findings on the effects of carbonated drinks, fruit juice/drinks, and water in the Journal of Strokeand those related to tea and coffee in the International Journal of Stroke. 

The study that focused on carbonated drinks and fruit juice found:

  • Both sugar-sweetened and artificially sweetened (“diet” or “zero sugar” versions) carbonated or fizzy drinks were linked with a 22% increased chance of stroke, and the risk increased sharply with two or more of these drinks a day. This link was greatest among people in Eastern/Central Europe, the Middle East, Africa, and South America.
  • Fruit juice drinks were correlated with a 37% increase in the chance of hemorrhagic stroke. With two of these drinks a day, the risk triples. Women were at a higher risk than men. 
  • Drinking more than 7 cups of water a day was linked with reduced odds of an ischemic stroke.

“Not all fruit drinks are created equal: Freshly squeezed fruit juices are most likely to bring benefits, but fruit drinks made from concentrates, with lots of added sugars and preservatives, may be harmful,” explained lead researcher on both studies Professor Andrew Smyth, MSc, PhD, professor of clinical epidemiology at University of Galway and consultant physician at Galway University Hospitals. The team noted that many products marketed as fruit juice are made from concentrates and contain added sugars and preservatives, which may offset the benefits usually linked with fresh fruit and actually increase stroke risk. “Our research also shows that the chance of stroke increases the more often someone consumes fizzy drinks,” he added. “As a doctor and as someone who has researched the risk of stroke, we would encourage people to avoid or minimize their consumption of fizzy and fruit drinks and to consider switching to water instead.”

The study that focused on the consumption of coffee and tea found:

  • Drinking more than four cups of coffee a day increased the chance of stroke by 37% but was not associated with stroke risk at lower intakes.
  • Drinking tea was linked with an 18%-20% reduced chance of stroke.
  • Drinking 3-4 cups per day of black tea, including Breakfast and Earl Grey teas, was linked with a 29% lower chance of stroke, while drinking 3-4 cups per day of green tea was linked with a 27% lower chance.
  • Adding milk may reduce or block the beneficial effects of antioxidants that can be found in tea: The reduced chance of stroke from drinking tea was lost for those who added milk.

“A key goal of the INTERSTROKE study is to provide usable information on how to reduce one’s risk of stroke. While hypertension is the most important risk factor, stroke risk can also be lowered through healthy lifestyle choices in diet and physical activity. The current study adds further information on what constitutes healthy choices on daily intake of beverages,” said Professor Martin O’Donnell, MB, PhD, executive dean of College of Medicine, Nursing and Health Sciences at University of Galway, consultant stroke physician at Galway University Hospitals, and co-leader of the INTERSTROKE study in partnership with Professor Salim Yusuf of McMaster University, Canada.

Fitness Flash: Do You Do Yoga?

Fitness Flash

Do You Do Yoga?

With all of yoga’s benefits, it’s surprising that only about 15% of Americans take advantage of this mind-body practice. Far from the touchy-feely stereotype of twisting into a pretzel while chanting, there are many ways to tap into its many benefits.

It’s true that yoga began as a spiritual practice rooted in Indian philosophy thousands of years ago. Contemporary variations often focus more on its physical and mental well-being aspects. Through gentle yoga poses, breathing, and meditation, it’s possible to increase strength and flexibility while easing stress. There are also more challenging forms of yoga, such as hot yoga, that offer intense workouts (though these are not for everyone, especially if you’re pregnant).

According to NIH’s National Center for Complementary and Integrative Health (NCCIH), yoga has overall benefits like improved sleep and a better emotional outlook and may also play a positive role in managing specific health conditions, like neck, low back, and knee pain; headaches; symptoms of anxiety and depression; and even quitting smoking and losing weight. 

While yoga is considered a safe form of exercise, the way to get the most from it and avoid injury is to learn it from a credentialed teacher and, if you have any health conditions, one who has expertise adjusting yoga to your specific health needs. The NCCIH suggests asking about the training and experience of the yoga instructor you’re considering, as well as talking with your healthcare provider and the yoga instructor in advance to go over any poses and practices that you may need to avoid or modify. There are many poses for beginners, and many to learn as you progress.

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Olive Oil Hunter News #194

Rich Onion Dip and Jerk Seasoning Recipes, Spotlight on Caramelized Onion Powder and Marash Red Chili Flakes, Replacing Salt with Spices, New Research on Memory and the MIND Diet and Easing Back Pain

Whether you’re scooping with potato chips or veggie sticks, onion dip is a crowd-pleaser. And when it’s made with my high-quality spices, your guests will be clamoring for more! I’m also sharing my recipe for jerk seasoning, a Caribbean spice mix most famous in Jamaican cuisine—it’s a dry rub you can use on any protein or hearty vegetable like cauliflower. These are just two of the recipes included in the brand-new set of herbs and spices from the T. J. Robinson Curated Culinary selections, and they show how well the choices I included work together. Also in this newsletter are findings from a recent study on the benefits of the MIND diet and one on keeping back pain from getting worse.

Rich Onion Dip

  • Rich Onion Dip Rich Onion Dip

    No need for a dried onion soup packet to create a zesty chip-and-veggie dip. The shallots add just the right amount of sweetness. For a large crowd, double or triple quantities.

    Ingredients

    • 1 tablespoon extra virgin olive oil
    • 2 shallots, peeled and thinly sliced
    • 1 cup sour cream
    • 2 teaspoons Caramelized Onion Powder
    • 1/2 teaspoon Purple Garlic Powder
    • 1/2 teaspoon Marash Red Chili Flakes
    • 1/2 teaspoon fine sea salt
    • 1/2 teaspoon freshly ground Vine-Ripened Black Peppercorns
    • 1 teaspoon fresh lemon juice

    Directions

    Step 1

    Heat a small sauté pan. When hot, add the olive oil and shallots. Lower the heat to medium and let the shallots cook until brown and slightly crispy. Remove from heat.

    Step 2

    In a medium bowl, fold together the sour cream, onion and garlic powders, chili flakes, salt, and pepper. Stir in the lemon juice, then the reserved shallots. Let the flavors meld for 20 minutes before serving.

    Yields 1 generous cup

Jerk Seasoning

  • Jerk Seasoning on Chicken Jerk Seasoning

    This Caribbean-inspired blend favorite is a highly spiced dry rub that’s ideal for chicken and salmon but works with any protein. To impart the greatest flavor, rub it in well and let the food marinate overnight before cooking. Grilling is traditional, but you can use any method you like. Store any extra in the fridge for up to a month.

    Ingredients

    • 4 tablespoons brown sugar  
    • 1 tablespoon Purple Garlic Powder
    • 1 tablespoon Caramelized Onion Powder 
    • 2 teaspoons Ground Buffalo Ginger Root
    • 1-1/2 teaspoons Marash Red Chili Flakes 
    • 1 teaspoon freshly ground Vine-Ripened Black Peppercorns
    • 1-1/2 teaspoons Heirloom Vietnamese cinnamon 
    • 1 teaspoon freshly grated nutmeg 
    • 2 teaspoons dried thyme
    • 1 teaspoon fine sea salt
    • 1 teaspoon paprika
    • 1/2 teaspoon ground cloves

    Directions

    Place all the ingredients in a large bowl and whisk until thoroughly combined.

    Yields about 1/2 cup

Healthy Ingredient Spotlight: Calamansi Vinegar

Healthy Ingredient Spotlight

Caramelized Onion Powder and Marash Red Chili Flakes

Caramelized Onion Powder

Onions have been part of our diet for more than 5,000 years. Though the exact origins of the onion aren’t clear, many historians believe this culinary mainstay came from central Asia. More than a staple in our ancestors’ kitchens, onions were also used as medicine and even played a cultural role. For instance, Egyptians believed the concentric rings symbolized eternal life. Onion powder dates back centuries, if not longer—it was the perfect way to preserve onions and impart their intense flavor to foods. Today, it’s found in so many American kitchens. 

The onions for my Caramelized Onion Powder are grown in the province of Vĩnh Phúc in Vietnam’s Red River Delta, one of the country’s main agricultural areas, thanks to its rich soil.  The onions are then sun-dried and ground, using a technique that imparts a sweet, toasty flavor unlike any you’ve experienced—think confectioners’ sugar meets onions! This silken powder is so rich that just a pinch will enhance any fresh onions in a recipe. It also has so many layers of flavor that you’ll find you need less salt, if any, when you use it.

Use it to elevate onion-based recipes, like puff pastry hors d’oeuvres, onion soup, and dips. It adds sweetness and a hint of pungency to a wide variety of dishes: vinaigrettes, eight-ingredient dry rub and other rubs, breading blends (it’s perfect for fried calamari!), BBQ and other tomato-based sauces, compound butters, deviled eggs, grilled fish, seared scallops, burger patties, pot roast, taco fillings, frittatas, roasted vegetables, zesty rice pilaf, and spiced nuts. (You’ll get recipes for the bolded dishes and more in the Spice Report that comes with my collection.)

When using it in place of onions in sautés and stir-fries, after heating your pan, add fresh-pressed olive oil and a teaspoon of onion powder, then wait a few seconds for the powder to “bloom” in the oil before adding the next ingredients.

Onions are rich in healthful sulfur compounds, the source of their pungent aroma and taste. While onion powder doesn’t convey the same level of nutrients as whole onions, a teaspoon does have small amounts of potassium, magnesium, calcium, and the B vitamin folate, along with antioxidants like quercetin and anti-inflammatory compounds.

Western Turkey teems with Mediterranean influences. The city and province known as Kahramanmaras (formerly Marash) is a few miles inland from the Mediterranean Sea, with just the right climate for growing one of the world’s most tantalizing chiles, the Marash pepper. The peppers are sun-dried, seeded, and ground in a special process that creates tiny, silky flakes. 

Marash Red Chili Flakes

The history of peppers began in Central and South America thousands of years ago. A few hundred years ago, European explorers brought seeds back home, and spice merchants introduced peppers to the rest of the world. Turkey’s unique terroir,with hot, dry summers and potassium-rich soil, is excellent for growing peppers, notably varieties such as Marash and Urfa, which I included in my previous Spice Collection. 

Marash Red Chili Flakes have a layered flavor profile: smoky and sweet, medium yet pronounced heat, and bright red fruity notes. They’re especially palate-pleasing because, unlike typical crushed red pepper flakes, they don’t have any seeds. They contain just a bit of salt and sunflower seed oil to preserve their unique texture.

These chili flakes add depth to many Middle Eastern and Mediterranean recipes as well as American and Mexican dishes, from cucumber salad, Cincinnati-style chili, tomato-cashew salsa, and pico de gallo, to the Greek feta dip htipiti. Sprinkle them on pasta, pizza, eggs, rice, sweet potatoes and other roasted vegetables, and avocado toast. Add them to recipes that use tahini, to honey for hot honey, to batters for calamari and other fried foods, and to ginger glaze for holiday hams. Make a marinade for olives, grilled lamb, and other meats by adding them to olive oil and lemon zest; add yogurt to that mix for a quick dip. Let these chili flakes impart a hint of heat to desserts like homemade chocolate bark and truffles, brownies, and even a scoop of chocolate ice cream.

Peppers have among the highest levels of antioxidants of any vegetable, including compounds like vitamin C, phenolics, and carotenoids, all strong disease fighters. All peppers get their spiciness from capsaicin, which has anti-inflammatory and antibacterial properties, so they may help protect against infection, improve digestion, and possibly one day have a role in anti-cancer therapies. While the amount of these important nutrients in a pinch of the flakes is small, those pinches can add up to help meet nutritional needs.

Quick Kitchen Nugget: Let Spices Replace Salt

Quick Kitchen Nugget

Let Spices Replace Salt

Spices aren’t just for cooking—they’re also great for boosting flavor at the table. Enliven takeout food like pizza or rotisserie chicken with a sprinkling of my Caramelized Onion Powder or Purple Garlic Powder. Create new habits with your new spices: When you set the table, bring out the Marash Red Chili Flakes along with Vine-Ripened Black Peppercorns. You won’t reach for the salt shaker as often, and that’s great for your health. 

For Your Best Health: New Research on Memory and the MIND Diet 

For Your Best Health

New Research on Memory and the MIND Diet 

If you haven’t yet heard about the MIND diet, it’s a combination of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, which was first introduced in 1997 to help lower high blood pressure. MIND was developed with the hope of helping ward off dementia, including Alzheimer’s disease, and slowing cognitive decline. It includes green leafy vegetables like spinach, kale, and collard greens along with other vegetables; recommends whole grains, olive oil, poultry, fish, beans, and nuts; and prioritizes berries over other fruits. 

Various studies have looked at whether and at how well it works, some with very promising results and others less so. Recent research published in Neurology, the medical journal of the American Academy of Neurology, focused on people with an average age of 64.About 30% of the14,145 participants were African American, a population group often underrepresented in health studies in general.

“With the number of people with dementia increasing with the aging population, it’s critical to find changes that we can make to delay or slow down the development of cognitive problems,” said study author Russell P. Sawyer, MD, of the University of Cincinnati in Ohio and member of the American Academy of Neurology. “We were especially interested to see whether diet affects the risk of cognitive impairment in both Black and white study participants.”

Participants filled out a questionnaire on their diet over the past year, and researchers looked at how closely the foods they ate matched the MIND diet. One point was given for each of the following: three or more daily servings of whole grains; six or more weekly servings of green leafy vegetables; one or more daily servings of other vegetables; two or more weekly servings of berries; one or more weekly servings of fish; two or more weekly servings of poultry; three weekly servings of beans; five weekly servings of nuts; one or more weekly servings of olive oil; four or fewer weekly servings of red meat; one or fewer weekly servings of fast or fried foods; one or fewer tablespoons of butter or margarine daily; five or fewer weekly servings of pastries and sweets; and one glass per day of wine. The total possible score was 12.

Researchers then divided participants into three groups. The low group had an average diet score of five, the middle group had an average score of seven, and the high group had an average score of nine. Thinking and memory skills were measured at the beginning and end of the study (participants were followed for an average of 10 years).

During the study, cognitive impairment developed in 532 people or 12% of 4,456 people in the low diet group; in 617 people or 11% of 5,602 people in the middle group; and in 402 people or 10% of the 4,086 people in the high group. After adjusting for factors such as age, high blood pressure, and diabetes, researchers found that people in the high group had a 4% decreased risk of cognitive impairment compared to those in the low group. 

However, when the researchers looked at the male and female participants separately, they found a 6% decreased risk of cognitive impairment in women who most closely followed the diet but no decreased risk for the men. Researchers also looked at how quickly people’s thinking skills declined as they developed problems. They found that these skills declined more slowly among people who more closely followed the MIND diet and that this association was stronger in African American participants than in white participants. 

“These findings warrant further study, especially to examine these varying impacts among men and women and Black and white people, but it’s exciting to consider that people could make some simple changes to their diet and potentially reduce or delay their risk of cognitive issues,” said Dr. Sawyer. 

The researchers pointed out that these results don’t prove that the MIND diet prevents cognitive impairment, but only that there’s an association, and because the study included only older people, results may not be the same for other populations. The study was funded by the National Institute of Neurological Disorders and Stroke and the National Institute on Aging.

Fitness Flash: A Simple Change to Ease Back Pain

Fitness Flash

A Simple Change to Ease Back Pain

A study from the University of Turku in Finland examined whether reducing daily sitting could prevent or relieve back pain among adults who spend most of their days sitting—a simple concept with surprisingly scarce research. 

“Our participants were quite normal middle-aged adults who sat a great deal, exercised little, and had gained some extra weight. These factors increase not only the risk for cardiovascular disease but also for back pain,” said doctoral researcher and physiotherapist Jooa Norha, MSc, PT, of the University of Turku. Previous results from this and other research groups have suggested that sitting may be detrimental to back health, but the data had been preliminary.

The participants in this study reduced their sitting by 40 minutes a day, on average, during its six-month period. This small change, the researchers found, prevented their back pain from worsening over that timeframe. The finding strengthens the current understanding of the link between activity and back pain as well as the mechanisms related to back pain, said the researchers.

“If you have a tendency for back pain or excessive sitting and are concerned for your back health, try to figure out ways for reducing sitting at work or during leisure time. However, it is important to note that physical activity, such as walking or more brisk exercise, is better than simply standing up,” Norha pointed out.

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