Olive Oil Hunter News #170

Horiatiki Salad Recipe and The MIND Diet for Brain Health: More Benefits of Olive Oil

I’m a huge fan of both Greek and Middle Eastern salads, the ingredients of which are not only delicious but also mainstays of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a way of eating designed for brain health. It’s an offshoot of the super-healthy Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Why the distinction? Because the latest research on the MIND diet shows it can slow aging as well as reduce dementia risk. Add this to the list of the benefits of olive oil—it’s one of the super foods that MIND suggests including every day.

Horiatiki: The Sequel!

• Chocolate Hazelnut Cookies

  These cookies take inspiration from buttery shortbread. They come together in minutes, taste sublime, and pack in a good amount of fiber thanks to the whole wheat pastry flour, the hazelnuts, and even the chocolate! 

  Ingredients

  • 3/4 cup pastry flour
  • 3/4 cup whole wheat pastry flour
  • 1/2 cup confectioner’s sugar
  • 1/4 teaspoon sea salt
  • 1/2 cup extra virgin olive oil
  • 2 ounces bittersweet chocolate, coarsely chopped
  • 2 ounces roasted and skinned hazelnuts, coarsely chopped

  Directions

  Step 1

  Preheat your oven to 350°F. In a large bowl, whisk together the flours, sugar, and salt. Add the olive oil, chocolate, and hazelnuts, and mix with your hands to form a dough.

  Step 2

  Transfer the dough to a piece of parchment paper about 13 inches by 18 inches and pat it down to flatten it a bit. Top with another piece of parchment and roll out the dough to roughly a 10-inch square. Pop it in the fridge for about 20 minutes to firm up slightly. 

  Step 3

  Discard the top piece of parchment and use a serrated knife to cut the dough into 20 cookies. Carefully separate the cookies (use a small offset spatula if needed), putting about an inch of space between them.

  Step 4

  Slide the parchment with the cookies onto a large cookie sheet. Bake for 25 minutes, rotating the cookie sheet halfway through. Let the cookies cool to room temperature before eating.

  Yields 20 cookies

• Olive Oil Hunter News #186

  Chocolate Hazelnut Cookies Recipe, Spotlight on Hazelnuts and Chocolate Chunks, Weight Loss Diets for YOU, and Evening Activity for Better Sleep

  How often do you want to indulge in a sweet treat yet wish that it could be healthier? I’ve got you covered with melt-in-your-mouth cookies! They have a nice dose of fiber, one of the key elements mentioned in a new study on weight loss. And if you’re looking for ways to get more sleep, you’ll be intrigued by the other study I’m sharing—it found that short bursts of activity in the evening may help. 

  Chocolate Hazelnut Cookies

  

  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. These crunchy nuts pack a lot of nutrients into a single ounce: 3 grams of fiber, 4 grams of protein, and 17 grams of fat—76 percent of which are healthy monounsaturated fats and 12 percent are healthy polyunsaturated fats. Hazelnuts also provide great amounts of vitamin E and the minerals copper and manganese, plus some B1, B6, and magnesium. Toss a handful into salads and vegetable dishes for an added layer of flavor. Ground hazelnuts can be used for baking as well as a substitute for breadcrumbs. 

  Because their brown skins can be bitter, remove them when using in a dessert recipe. The simplest way is to boil them for 2 minutes in water and baking soda in these proportions: 1 cup  hazelnuts, 2 cups water, and 3 tablespoons of baking soda. Drain and, when cool enough to handle, use your fingers to pop the nuts out of their skins.

  Briefly roasting hazelnuts brings out their sweetness. Spread your skinned nuts in a single layer in a rimmed sheet pan and place in a 350°F preheated oven for 10 minutes or until you can smell their aroma. Note: To save time, you can roast hazelnuts in their skins, then transfer them to a clean dish towel and rub them vigorously; this technique will remove most, though usually not all, of the skins. 

  

  Quick Kitchen Nugget

  Chopping Your Own Chocolate Chunks

  I like to fold chocolate chunks rather than store-bought chips into recipes because I can use my favorite chocolate bars and not be limited by the few cacao options in the baking aisle of my supermarket. Simply place your favorite bar on a secure cutting board and use a serrated knife to make cuts along its length, starting from one of the short sides.

  

  For Your Best Health

  Weight Loss Diets: Do It Your Way…With These Suggestions

  

  “Flexibility and personalization are key to creating programs that optimize dieters’ success at losing weight and keeping it off,” said Manabu T. Nakamura, PhD, a professor of nutrition at the University of Illinois Urbana-Champaign and the leader of the new study “Successful dietary changes correlate with weight‐loss outcomes in a new dietary weight‐loss program.”

  The research involved a group of dieters who participated in a regimen called the “Individualized Diet Improvement Program,” or iDip, which uses data visualization tools and intensive dietary education sessions to increase dieters’ knowledge of key nutrients, enabling them to create a personalized, safe, and effective weight-loss plan. “Sustainable dietary change, which varies from person to person, must be achieved to maintain a healthy weight. The iDip approach allows participants to experiment with various dietary iterations, and the knowledge and skills they develop while losing weight serve as the foundation for sustainable maintenance,” explained Dr. Nakamura. 

  Based on the dietary guidelines issued by the Institutes of Medicine, the iDip team created a one-of-a-kind, two-dimensional quantitative data visualization tool that plots foods’ protein and fiber densities per calorie and provides a target range for each meal. The pillars of iDip are increasing protein and fiber consumption—80 grams of protein and 20 grams of fiber a day—as part of a 1,500-calorie or less daily diet. 

  Starting with foods they habitually ate, the dieters created their individualized plans. And, indeed, in addition to personalization and flexibility, participants who consumed greater amounts of protein and fiber had the greatest success. In tracking dieters’ protein and fiber intake, the team found a strong correlation between protein and fiber consumption and weight loss at 3 and at 12 months. “[This] suggests that participants who were able to develop sustainable dietary changes within the first three months kept losing weight in the subsequent months, whereas those who had difficulty implementing sustainable dietary patterns early on rarely succeeded in changing their diet in the later months,” Dr. Nakamura said. The team hypothesized that this correlation could also have been associated with some dieters’ early weight-loss success, which may have bolstered their motivation and adherence to their program.

  At the one-year mark, successful dieters (41 percent of participants) had lost 12.9 percent of their body weight, compared with the remainder of the study sample, who lost slightly more than 2 percent of their starting weight. “The research strongly suggests that increasing protein and fiber intake while simultaneously reducing calories is required to optimize the safety and efficacy of weight loss diets,” said first author and University of Illinois alumna Mindy H. Lee, registered dietitian-nutritionist for the iDip program.

  Dr. Nakamura emphasized the importance of preserving lean mass while losing weight, especially when using weight-loss drugs. “Recently, the popularity of injectable weight-loss medications has been increasing,” he said. “However, using these medications when food intake is strongly limited will cause serious side effects of muscle and bone loss unless protein intake is increased during weight loss.”

  Body composition analysis indicated that iDip dieters maintained their lean body mass, losing an average of 7.1 kilograms of fat mass and minimal muscle mass at the six-month interval. Among those who lost greater than 5 percent of their starting weight, 78 percent of the weight they lost was fat.

  The project was funded by the US Department of Agriculture’s National Institute of Food and Agriculture, and the National Institute of Health’s National Institute of Biomedical Imaging and Bioengineering.

  

  Fitness Flash

  Evening Activity for Better Sleep

  

  Rigorous exercise before bed has long been discouraged because it can be stimulating, but researchers from University of Otago in Dunedin, New Zealand, found that short bursts of light activity can lead to better sleep.

  For the study, published in BMJ Open Sport & Exercise Medicine, participants completed two four-hour evening sessions of prolonged sitting broken up with 3-minute activity breaks every half hour. The scientists found that after the intervention the participants slept 30 minutes longer.

  Lead author Jennifer Gale, PhD candidate in the Department of Human Nutrition at Otago, said that sitting for long periods is associated with an increased risk of diabetes, cardiovascular disease, and death. “We know that for many of us, our longest period of uninterrupted sitting happens at home in the evening. In our previous studies we have found that getting up and doing two to three minutes of exercise every 30 minutes reduces the amount of sugar and fat in your bloodstream after a meal. However, many sleep guidelines tell us we shouldn’t do longer bouts of higher intensity exercise in the hours before sleep, so we wanted to know what would happen if you did very short bouts of light intensity activity repeatedly throughout the evening.” 

  The activity breaks involved three exercises: chair squats, calf raises, and standing knee raises with straight-leg hip extensions. “These simple body-weight exercises were chosen because they don’t require equipment or a lot of space and you can do them without interrupting the TV show you are watching,” said primary investigator Meredith Peddie, PhD, senior lecturer in the Department of Human Nutrition. “From what we know from other studies, you could probably get a similar effect if you walked around your house, marched on the spot, or even danced in your living room. The most important thing is that you get out of your chair regularly and move your body.” 

  The fact that this exercise resulted in longer sleep is particularly important, the researchers pointed out, because insufficient sleep can negatively affect diet and has been associated with heart disease and type 2 diabetes. “We know higher levels of physical activity during the day promote better sleep, but current sleep recommendations discourage high-intensity exercise before bed because it can increase body temperature and heart rate resulting in poor sleep quality,” Dr. Peddie said. She added, “It might be time to review these guidelines as our study has shown regularly interrupting long periods of sitting is a promising health intervention.” 

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• Olive Oil Hunter News #185

  Seared Scallops with Farro Recipe, Spotlight on Farro and Scallops, A Fresh Look at Health and Fitness Apps, Plus 15 Minutes to Change Your Health

  
  Craving shellfish, but hesitant to make it at home? Scallops are a great seafood choice and simple to prepare—a quick sear is all it takes for these sweet bites. My recipe pairs them with farro, a fantastic ancient grain. Both are high in nutrients and fit perfectly in a health-conscious diet. If you’re looking for more ways to boost health, two studies from researchers at the University of South Australia are full of easy-to-implement ideas to help people reach their goals.

  Seared Scallops with Farro

  

  Healthy Ingredient Spotlight

  Get Familiar with Farro

  

  Ancient grains are having a resurgence thanks to growing interest in eating foods that haven’t been refined or altered genetically to make mass production easy. Farro is one of these tasty whole grains though it might not be as well-known as barley and quinoa…yet! 

  Grown for centuries in the swath of land in the Middle East known as the Fertile Crescent, farro’s popularity first spread across Europe, notably Italy. Its nutty flavor and toothsome texture make it extremely versatile—it’s delicious as a hot side dish, a cold salad, an enrichment to soups and stews, and a breakfast bowl with yogurt and fruit. 

  Rich in protein, farro is also a great source of fiber if you choose whole, which is intact, or semi-pearled, which has some of the bran removed. As with dried beans, whole farro benefits from an overnight soak in water before cooking on the stove—put 1 cup in a bowl, cover with water, and pop in the fridge. To cook, drain the farro and add to a pot along with 3 cups of water, bring to a boil and simmer for 10 to 15 minutes; the texture should be similar to pasta cooked al dente, slightly firm and chewy, not mushy or gummy.

  To extend shelf life, store farro with other whole grains and nuts in the fridge or freezer. 

  

  Quick Kitchen Nugget

  Selecting Scallops

  With their sweet taste and firm texture, scallops are a succulent seafood that sautés quickly. You can enjoy them in a traditional garlic and parsley sauce or a tomato-based preparation, or season them with exotic spices. They can be costly but there’s no waste and they’re a great source of protein and other nutrients, including some of the B vitamins and the minerals selenium, zinc, iron, and phosphorus.

  Since scallops aren’t typically sold in the shell, like oysters, clams, and other shellfish, you don’t run the risk of getting an “old maid,” or a piece that doesn’t open. But there’s more to choosing scallops than meets the eye. Specifically, you want to always ask for “dry scallops,” which are natural, and avoid “wet” scallops. As the experts at New York’s famed Fulton Fish Market, which ships scallops nationwide, explain, “wet scallops are treated with water and a chemical solution (sodium tripolyphosphate, or STPP) to preserve [them] and keep them white. They have a faint chemical taste and are near-impossible to sear because of the high water content. They release water when cooked, causing them to steam instead of sear.” Always ask if the scallops aren’t marked as being dry.

  Unlike other farmed seafood, line-farmed scallops, often produced by small-scale farmers in Maine, are a sustainable alternative to wild-caught. They feed naturally in the ocean as do other farmed bivalves, like mussels and oysters. 

  The big question is often whether to buy sea scallops—the large round ones—or small, nugget-like bay scallops. The answer often depends on taste and timing. Sea scallops are usually available year-round, while bay scallops, notably the famed ones from the Northeast’s Nantucket Bay and Peconic Bay, are available in season, which runs from November through March.

  

  For Your Best Health

  A Fresh Look at Health and Fitness Apps

  Calorie counters and step trackers have sometimes gotten mixed reviews when it comes to their usefulness as diet and exercise aids. But a new analysis by researchers at the University of South Australia (UniSA) in Adelaide that looked at data from 206,873 people across 47 studies found that digital health tools, like mobile apps, websites, and text messages, can indeed pack a real punch when it comes to getting results.

  Specifically, electronic and mobile health interventions can help people achieve:

  • 1,329 more steps per day
  • 55 minutes more moderate-to-vigorous exercise per week
  • 45 minutes more overall physical activity per week
  • 7 hours less sedentary behavior per week
  • 103 fewer calories consumed per day
  • 20 percent more fruits and vegetables consumed per day
  • 5.5 grams less saturated fat consumed per day
  • 1.9 kilograms of weight loss over 12 weeks
  • Improved sleep quality
  • Less severe insomnia

  “With the rise of preventable chronic diseases like obesity, cardiovascular disease, and type 2 diabetes, finding mechanisms that can help reduce people’s risk is important,” said UniSA’s Dr. Ben Singh, the paper’s lead researcher. “Our study found that digital and mobile health interventions can have a positive effect on people’s health and well-being, not only helping them to increase their physical activity and reduce sedentary behavior, but also improving their diet and quality of sleep.

  “Given the wide accessibility and popularity of health apps, their capability to tailor information and deliver timely reminders and prompts, and scalability to diverse populations, they could be a very effective intervention to promote better health. Making positive changes to your health and well-being can be a challenge—it’s always easier to add kilos to your waistline than it is to reduce them—but by incorporating digital tools into your everyday life, you’re more likely to achieve positive outcomes.”

  The research identified consistent findings across different age groups, health behaviors, interventions, and health populations, indicating that digital health apps could help underpin broader public health campaigns. While the researchers recommend more study to better understand the impacts among specific groups of people, at the top line, digital health apps appear to be a win-win for all. Their study were published in the open-access journal npj Digital Medicine.

  

  Fitness Flash

  Got 15 Minutes to Change Your Health?

  In a separate study led by UniSA’s Dr. Singh, researchers found that it takes just 15 minutes and a touch of gamification to put people involved in company wellness programs on the path to success. Assessing results from 11,575 participants across 73 Australian, New Zealand, and UK companies, UniSA researchers found that a gamified six-week workplace wellness program called the 15 Minute Challenge led to substantial increases in physical activity levels, with 95 percent of participants meeting (36 percent) or exceeding (59 percent) physical activity guidelines.

  In addition, participants’ average daily physical activity levels increased by 12 minutes per day (85 minutes per week) throughout the six-week challenge, with a median daily exercise duration of 45 minutes. Participants also reported improvements in fitness (14 percent), energy (12 percent), overall health (8 percent), sleep quality (8 percent), and mood (7.1 percent).

  The WHO recommends that adults ages 18 to 64 do at least 150 to 300 minutes of moderate-intensity aerobic physical activity or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity over a week. 

  “Regular physical activity provides significant physical and mental health benefits,” said Dr. Singh. “It plays a key role in preventing and managing chronic disease, such as cardiovascular disease, type 2 diabetes, and cancer, and it also reduces symptoms of depression and anxiety. Yet around half of Australian adults do not meet the recommended levels of physical activity. With the majority of adults spending much of their waking time working, workplaces present ideal settings for promoting physical activity. The 15 Minute Challenge presents an effective mechanism to help boost employee health and well-being in the workplace.

  

  “In this study we showed that as little as 15 minutes of physical activity per day can make a big difference when it comes to people’s health and well-being. And while the program only required 15 minutes of daily activity, most people tended to do more. The 15-minute goal essentially serves as an accessible starting point, especially for people who are particularly sedentary. So, it reduces barriers to entry and helps build the habit of regular exercise. Ultimately, the 15 minutes is a catalyst for increased physical activity, with many participants ending up exceeding the minimum goal and moving closer to or surpassing national recommendations.”

  UniSA professor Carol Maher, PhD, a co-researcher on the study, said that part of the program’s success is in the gamification and the social aspects of the app. “Encouraging and keeping your teammates accountable through friendly competition is central to the 15 Minute Challenge app, and a key part of what motivates participants to stay committed and connected,” Dr. Maher said. “The program encourages team collaboration to track rankings and display cumulative exercise. Achievements are clearly noted, and successes are celebrated. So, it’s certainly a tool that engages people to work together and have fun. 

  “What we need to remember, however, is that addressing inactivity is everyone’s responsibility. So, if an employer can initiate an effective, enjoyable, and cost-effective option to support their employees, it’s a win-win. Physically active employees are happier and healthier; they are more productive, more satisfied, less stressed, and less likely to get sick. Sustainable, scalable initiatives like the 15 Minute Challenge that can support employees to change their health and well-being for the better should be on every employer’s agenda.”

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• Seared Scallops with Farro

  This dish comes together in short order yet makes for an elegant presentation. The technique also lends itself to shrimp (if you make that swap, use one pound of peeled shrimp).

  Ingredients

  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 2 teaspoons sweet paprika
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound dry sea scallops
  • 3 tablespoons extra virgin olive oil
  • 2 garlic cloves, minced
  • 1/2 cup white wine or clam juice
  • 2 tablespoons butter
  • 2 cups cooked farro
  • 2 tablespoons chopped fresh flat-leaf parsley

  Directions

  Step 1

  Mix the onion powder, garlic powder, paprika, salt, and pepper in a pie plate. Heat a large skillet. While the pan is heating, pat the scallops with a paper towel and dredge in the spice mixture. When the pan is ready, add the olive oil and the scallops. Sear the scallops until browned and crispy on the edges, about two minutes on each side, then transfer them to a dish. 

  Step 2

  Add the minced garlic to the pan and sauté until soft, about 3 minutes. Deglaze the pan with the wine or clam juice and add the butter, swirling it until it melts into the pan juices. Add the cooked farro and toss to coat. Sprinkle with the parsley. Mound equal amounts of the farro on 4 plates and add equal amounts of scallops. 

  Yields 4 servings

• Quarter 3—Australian Harvest

  Delivered Fresh from the Southern Hemisphere A Trio of Australia’s Finest Extra Virgin Olive Oils Ready to Enhance Autumnal Meals and Celebrations

  

  • Meticulously chosen by your Olive Oil Hunter, working hand in hand with the country’s leading artisanal producers.
  • Rich in the polyphenols that impart extra virgin olive oil’s unique depth of flavor and hold the secret to so many of its health benefits.
  • Rushed to the US by jet to maximize freshness and certified to be 100 percent extra virgin olive oil by an independent lab.

  ---

  Come with me to the magical land Down Under! I make the journey to Australia at this time every year to hunt for the freshest olive oil for Club members. Oz has a dynamic New World olive culture with the opposite harvest season from the Mediterranean. Though I’ve been visiting for more than 20 years, I remain fascinated by the sights, sounds, and, of course, the aromas and tastes I encounter. As you savor each of the selections in this quarter’s trio, know that my Merry Band of Tasters and I captured the essence of Oz in these three exquisite blends.

  First Stop: Melbourne

  Home base for my visits is the enchanting capital of Victoria, the southeastern state with beautiful topographic variety—picturesque coastlines, alpine landscapes, and sandy deserts. The city of Melbourne is a vibrant melting pot of cultures, with impressive Italian and Asian contingents, not to mention the largest Greek community outside of Greece. Reconnecting with our producers who are also dear friends is especially fun, because we often do so around convivial tables at amazing restaurants—meals that inspired the recipes in this Pressing Report, so you, too, can savor the flavors of this country.

  John and Marjan Symington of Oasis joined me and my Merry Band of Tasters as we immersed ourselves in the hustle and bustle of the Queen Victoria Market, with its wealth of vegetable and fruit merchants and cheese and fishmongers. At a stand with Australian olives—but no Australian olive oil—Marjan, president of the Goulburn Strathbogie Olive Oil Association, immediately struck up a conversation with the proprietor, suggesting he add it to his offerings ASAP!

  

  With Mick Labbozzetta, the esteemed estate manager at Kyneton, we returned to Brunetti’s on Lygon Street, my favorite “Little Italy” neighborhood on the planet, for delicious pastries and rich coffee. When we passed a shop dedicated to cappuccino makers, we remarked at how the coffee culture in Australia has exploded—just a decade or so ago, it was barely on the radar (by contrast, sweets, as you’ll see in the dessert section of this report’s recipes, have always been top of mind!).

  With Melissa Wong, my trusted Aussie advisor, food authority, and Michelin-star restauranteur, we discovered our new favorite Asian restaurant, Old Beijing, and ate our fill of Peking duck, stir fries, soup dumplings, and vibrant Chinese greens. We also indulged in local seafood at the Stokehouse in the St. Kilda Beach section of Melbourne, near Melissa’s home, a meal that starred crayfish with shellfish bisque sauce, yellowfin tuna with tomato dressing, and perfectly grilled King George whiting.

  Shortages Span the Globe

  While the main event of every visit to Oz is the grand tasting Melissa organizes for us to choose oils and create blends for you, my discerning Club member, that was just the beginning of what turned out to be a seven-day marathon of tastings to perfect our selections.

  When I’m in Australia, I always want to check in with Leandro Ravetti, one of the world’s most respected olive authorities, to get his insights into the current season and, most important, his input on the olive oils I’m considering. Longtime friend of the club, Leandro is a master miller who champions the highest standards. He confirmed that the worldwide olive shortage had made its way around the globe and that production at many Aussie olive oil farms was down about 45 percent this season. As we saw in Europe, this has led some producers to leave their fruit to ripen until the olives are black and full of low-quality oil, in contrast to our collaborators, who harvest during the magic window—just the right moment, when the fruit is still green and at the pinnacle of flavor and health benefits. (Mass-market producers also rely on heat in the extraction process for a higher yet inferior-tasting yield.)

  

  “As a counterpoint to Europe, which has experienced three dry years in a row, we had three wet years in a row,” Leandro explained. While he expects conditions to soon normalize, he’s always thinking ahead to avoid future problems. An ongoing concern centers on
  frost, which can harm the tiny buds as they start to form. “In countries in the Southern Hemisphere, where winters are not normally very wet, like Australia, the frost risk in early spring is high,” he said.

  In some areas, there can be frost at ground level while the air just above, at five to fifteen meters, is warmer. Leandro’s ingenious solution is to use special fans that draw in the warmer air to raise the ground temperature and protect the buds that will become olives. I admire the way Leandro shares his expertise with fellow producers and the deep camaraderie they enjoy—there’s no sense of one-up-manship in this country. I also value how generous Leandro is with his time when I visit, despite his having one of the most demanding schedules I’ve ever seen.

  Our Olive Oil Odyssey

  The magic window for harvesting was somewhat unusual this year, and certain varieties were staying green on the trees for weeks. This led to numerous tasting rounds—challenging and fun at the same time. To visit the farms we planned to work with—Oasis, Nullamunjie, and Kyneton—we embarked on a wide, 700-mile loop around Melbourne. Being right at the mills is like being a kid in a candy store, indulging in all the sweets with abandon! It’s always pure joy to spend time with the millers, sample each farm’s distinctive olive oils, and work together to perfect our blends. I invite you to taste the fruits of our labor and to catch up with our chosen producers in the pages that follow.

  Happy drizzling!
  

  

  T. J. Robinson 
  The Olive Oil Hunter®

  ---

  This Quarter’s First Selection

  • Producer: Oasis Olives, Kialla, Goulburn Valley, Victoria, Australia 2024
  • Olive Varieties: Picual, Coratina
  • Flavor Profile: Mild

  

  We’re all connected to our smartphones, but during my time with John and Marjan Symington, John could barely put his down—his cell rarely stopped ringing with people looking for olive oil from his glorious farms. “Because there’s so little olive oil to go around this season, folks like us that did have olives to produce oil are very busy,”
  John said candidly. “We’ve got quite a good crop in Kialla—it’s been a good season for us.”

  Oasis Olives, the venture he started as a retirement passion project, seems to be keeping John busier than he was during his successful career in information technology. To say that he and Marjan have come a long way in the 14 years since they bought their first groves—on a ramshackle farm with much neglected trees—is an understatement. They recently replanted 40 hectares from the latest farm they acquired, a parcel adjacent to theirs, because a lot of those trees were so neglected. My Merry Band of Tasters and I are already looking forward to the fruit the new trees will bear.

  Why is Oasis a perennial award winner? “The biggest factor that can impact the flavor profiles of olive oils is the climate,” John said. “Kialla is an environment where the trees have a very easy life in general, whereas if you go more toward South Australia, it’s a much drier climate. In other areas, where it’s very wet, the oils tend to be more washed out. This year Mother Nature gave us reasonably mild temperatures right through the growing season. We had a dry summer and dry autumn too.” Credit also goes to John and Marjan’s tenacity and their determination to produce olive oils that discerning palates, including our Club members, will love. That their kids are getting more involved in the operation brings the Symingtons a double dose of bliss.

  

  While in Kialla, I had a chance to catch up with Scott Sanders, an international olive oil consultant who joined Oasis in 2016 and quickly became the farm manager. Scott grew up on his own family’s farm in northwest New South Wales and developed a deep love of the land. At the young age of 20, he became fascinated with the world of olive oil and “traveled to Italy and Spain to learn the art of olive oil making,” he recounted. Scott and the Symingtons share a commitment to sustainability—sheep are used to control weeds, olive pomace (what’s left of the olive flesh after milling) is a natural fertilizer for the land, and even the olive pits get a second life as a fuel source.

  Because Scott felt that some varietals had it a little too easy this year, he decided to cut the irrigation to the Picual and the Coratina trees destined to be contenders for the Club in order to stress them and, in turn, bump up the polyphenols along with the flavor and aroma. “Stressing the trees also facilitates harvesting. If the trees are too ‘happy,’ they don’t want to let the fruit go,” he explained.

  “Scott’s breadth of experience is incredible—he’s worked at olive mills from Australia to Spain to California,” John said. “Scott has seen a lot of different environments, a lot of different olives, so there’s not much that comes up that’s new to him.” He’s also been imparting his wisdom to Antonio and Domenico, the Italian millers who, for the past three harvests, have flown in from Puglia to run the mill. And what an olive oil this talented Oasis team has made exclusively for the Club. For the last few years, I’ve been waiting for an oil that could match the perfect—and elusive— Picual that John crafted for us many years ago. Our mild selection is early-harvest Picual at its best. Enhanced with a touch of Coratina, it hits the mark.

  

  Impressions and Recommended Food Pairings

  This is a highly aromatic blend of Picual and Coratina with amazing flair. The distinctive aromas of grass, tomato leaf, and banana are layered with hints of pear, apple, almond, oregano, sweet basil, baby lettuces, white pepper, and wheatgrass. On the palate, we noted the sweetness of dried tropical fruits and Sungold cherry tomatoes, along with lemon, hazelnut, basil, mixed spring lettuces, and the bitterness and spiciness of baby arugula. Luxurious in the mouth, it has a long, spicy finish.

  You’ll love it for mild vinaigrettes, salads with fruits, tomato bruschetta, egg dishes, mild cheeses like brie and goat, yogurt and granola breakfast bowls, nutty banana bread* and muffins, chicken and leek pie, mild fin fish, crispy potatoes, pastas with fresh tomato-based sauces, glazed carrots, squash and pumpkin dishes, smoothies, and tiramisù.

  *See the recipe section for bolded dishes.

  ---

  This Quarter’s Second Selection

  • Producer: Nullamunjie Blend, Tongio, Victoria, Australia 2024
  • Olive Varieties: Correggiola, Coratina, Leccino, Pendolino
  • Flavor Profile: Medium

  

  The effervescent and unstoppable Annie Paterson has owned, developed, and run the Nullamunjie farm, with its olive groves, vegetable garden, seasonal café, and sheep, since 1998. Born and reared in the Australian ranch country, as a young woman Annie traveled to Greece, where she was mesmerized by the silvery-leafed olive trees she glimpsed through the tour bus window. She dreamt of growing olives in Australia, with its similar climate. Decades later, after she and her husband had raised their four children, Annie acquired land at the foot of Mount Stalwell, in East Gippsland, with the Tambo River running through it, and made her dream a reality.

  She is one of the original wave of entrepreneurs who put ultra-premium Aussie olive oil on the map—and, as the Down Under olive oil scene changes, Annie, a true pioneer, remains both stalwart and flexible, maintaining impeccable standards while incorporating innovative techniques to protect her trees and the natural world around them.

  To deter cockatoos and other birds from eating olives off the trees, Annie has debuted a new sound cannon, which her crew demonstrated for me with a deep “FOOM!” As we all reflected, though, Annie is such a softie that she’ll say to an individual bird, “Oh, but I like you, you can stay.”

  Speaking of staying, Annie made me laugh so hard as she described a wombat that has recently decided to live down the hill from her home. The furry, dog-sized marsupial has carved out a massive burrow beneath an old olive tree—“A cave, a cave it was; I could almost walk into it without crouching down,” exclaimed Annie—with the tree’s roots hanging down “like stalactites.” No word whether Annie is going to charge him rent.

  In 2023, Annie purchased the neighboring farm, historically named Tongio Station—“The big old properties in Australia used to be called stations,” she explains—to give Nullamunjie an additional 800 acres. This season, her team planted close to 1,200 baby trees. I couldn’t wait to see them.

  

  On our way to the farm, about four hours from Melbourne, my Merry Band of Tasters and I stopped at Bruthen Bakery to pick up goodies for the team. We brought boxes of vanilla slices and meat pies, including my favorite, a succulent steak-and-pepper pie—essentially pastry-wrapped pot roast.

  Upon our arrival, operations manager Riley Nivens hopped into his 4×4 to take us around the new groves as we munched on pastries. The baby trees were almost invisible against the hills behind them, so tiny, so fragile—barely the size of corn stalks. Solar panels, elegantly arranged in a nearby clearing, captured energy from the sun to run the irrigation pumps. These baby trees won’t be mature enough to produce oil for several years, so, right now, the main concern is keeping them vertical. In spite of an electric fence, deer and kangaroos bound out of the surrounding hills and flatten the infant saplings in their path. On a daily basis, Riley inspects the rows and gingerly repositions or replants any trampled trees.

  “The wonder that is Riley,” Annie praised, “he saved us all.” She added, in the style of an auto-racing commentator: “He continues to impress.” Annie alluded to the curveball that Mother Nature chucked at Nullamunjie during the growing season: torrential rainfall that knocked the blossoms off the Frantoio trees, which meant no olives. Thankfully, the other varietals—Correggiola, Leccino, Coratina, Pendolino—flowered a few weeks later and benefited from the rain.

  Annie’s olives are harvested and pressed together as a “farm blend,” always recognizable as Nullamunjie olive oil, even as the flavor profile takes on different nuances and dimensions from year to year. The unique terroir gives Nullamunjie its special character and soul.

  

  Coratina comes to the forefront in this blend, providing backbone and a hint of bitterness, indicating health-promoting polyphenols, to create a beautifully harmonious and food-friendly oil. When I asked Annie (as I always do) for her latest, greatest recipe using olive oil, she said, “I still think the best way to use olive oil is to put it on a freshly grilled steak.” We concurred that, ideally, this would be a grass-fed steak, with a little extra fat for flavor, and fresh-pressed Nullamunjie oil drizzled generously over the meat as it comes off the grill. Mmmmmmm. I hope you’ll take our recommendation and also come up with your own!

  Impressions and Recommended Food Pairings 

  The fresh aromas of green grass, Belgian endive, Tuscan kale, celery, and fennel perfume this blend of Italian varietals. There are notes of oregano, rosemary, wild mint, green apple, almond, walnut, pine nut, and lemon zest. We tasted radicchio, Swiss chard, baby spinach, walnut skin, vanilla, rosemary, the astringency of green tea and lime zest, and the persistent spiciness of black peppercorns.

  It will elevate crusty breads, shaved fennel and citrus salad, cheeses, and charcuterie boards. It will enhance lamb kebabs with mixed grilled vegetables,* pot roast, roasted turkey, prawn and pork fried rice, bouillabaisse, pastas with pesto, pizza, focaccia, barley and farro, lentils, white beans and other legumes, Brussels sprouts, cabbage or cauliflower steaks, vanilla ice cream, sautéed apples, lamingtons, and other desserts with chocolate.

  *See the recipe section for bolded dishes.

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  This Quarter’s Third Selection

  • Producer: Kyneton Olive Oil, Bylands Estate, Victoria, Australia 2024
  • Olive Varieties: Frantoio, Correggiola, Coratina, Leccino
  • Flavor Profile: Bold

  

  I first visited Kyneton, about an hour’s drive north of Melbourne, in 2009. It’s a beautiful place—I especially love the lake surrounded by palm trees. I remember when, the next year, their state-of-the-art Pieralisi mill was installed. Ever since, it’s been an upward trajectory, as Kyneton’s premier oils have won multiple awards in Australia and abroad. Kyneton is always poised to upgrade the mill and other equipment, but the most recent enhancements added to the beauty of the landscape: a newly built gazebo, wood-fired oven, and fire pit. My only regret was not arriving one day sooner. I was dismayed to learn I’d just missed homemade porchetta sandwiches—dang!

  Food—including olive oil, of course—is one of the things estate manager Mick Labbozzetta and I have bonded over. For years, Mick, always wearing his trademark newsboy cap, has introduced me, one by one, to his favorite salumerias, formaggerias, pizzerias, and gelaterias, a reflection of Australia’s large Italian population. Naturally, we bring a bottle of fresh-pressed olive oil to drizzle everywhere we go. (I don’t consider an oil properly vetted unless I’ve paired it with a variety of foods. I urge you to do the same, dear Club member!)

  Mick’s love of Italian delights comes naturally. His father was born in Calabria, Italy, and was among a large wave of Italian immigrants who arrived on the Australian continent in the mid-twentieth century. In an ode to his homeland, Papa planted about 20 olive trees on the family’s property. Born in this country and raised in Adelaide, Mick speaks fluent Italian thanks to his dad, whose birthplace Mick will be visiting this fall. Family means the world to Mick, and, though he has no intention of retiring, all his improvements at Kyneton, which include building his impressive team, are with his grandchildren in mind, to bring them into this very special world.

  

  As a boy, Mick picked the olives from his dad’s trees. The olives were then pressed by a neighbor. Today, the Kyneton mill is trusted to press the olives of local farmers. Testament to Kyneton’s skills and
  passion for olive cultivation, the team recently took over the management of a nearby olive grove of 14,000 trees, primarily Koroneiki and Frantoio. The owner would bring his olives for pressing, but the yield didn’t match the size of the grove—indicating that the trees needed tending. These are very small trees, Mick told me, that will undoubtedly thrive from the TLC that the Kyneton team will lavish on them—my mouth is already watering in anticipation!

  Mick is quick to deflect praise for the estate’s successes to his team, headed by native Calabrian Carmelo Tramontana and the peripatetic Davide Bruno, a master miller who travels from Liguria each year to oversee the harvest. This year, they were joined for the first time by Arturo Morara, another—you guessed it—Italian. With experience working at Italian mills, Arturo explained to me that he had been looking for an opportunity to hone his talents on an Australian olive farm during the harvest, in effect doubling the amount of experience he was gaining each year. Kyneton was a natural fit. I’m convinced this intersection of New and Old World techniques and sensibilities makes Kyneton oils special. “Australian made, Italian heritage” is the company’s very apt motto. The addition of a team member did not manage to reduce anyone’s hours—20-hour days are still the norm during the harvest to create the exquisite olive oils for which the farm is known.

  

  My Merry Band of Tasters and I had a scandalously good time perfecting the blend I’ve selected for you, primarily because we had so many great options to work with this year—small batches of different varietals harvested at different times and blended in different proportions, all fresh from the mill. Davide and his team constantly monitored the trees, identifying which olives were at their peak. Davide has a sixth sense about these drupes, and, on occasion, his intuition even overrides the lab’s ripeness analyses. After five years of collaboration, he understands what flavor and aroma profiles I want for my Club members and in my own kitchen. I can’t wait for you to taste this bold liquid gold.

  Impressions and Recommended Food Pairings

  A vibrant blend of Aussie-grown Italian varietals, it entices with aromas of kale, arugula, fennel, chopped culinary herbs, and hazelnut, and hints of green bell pepper, lime zest, green peppercorns, and tomato vine. We tasted fennel, artichoke, Belgian endive, dried banana, green walnut, parsley, thyme, dried chiles, the freshness of wild mint and citrus peel, and the spiciness and bitterness of watercress.

  This oil will enhance aged and blue cheeses, Caesar salad, Asian mushroom salad with ginger tamari vinaigrette,* grilled steaks and chops, apricot chicken, pan-seared fish steaks with caramelized fennel, sardines, curries, Tex-Mex chili, pasta Bolognese, stuffed peppers, green beans, kale dishes, holiday stuffings, bok choy and Chinese broccoli, black beans, hearty soups and stews, carrot cake, and nut-based desserts.

  *See the recipe section for bolded dishes.

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  Olive Oil and Health

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  Kudos from Club Members

  Who needs butter?
  Since I joined this club, I have not eaten butter in or on anything. I have toast every morning with a generous spreading of one of my oils. This makes sure that I get it every day just in case I may not need it in our meals that day!

  Jeani R.Auburn, WA

  The best olive oil ever!
  We joined the Club, got the first shipment this week, tonight a delicious salad with the amazing Alonso Olive Oil, it was the best olive oil ever! Makes each dish stand out.

  Larry B.Fort Lauderdale, FL

  Cholesterol Lowering Miracle!
  We ran out the end of May!!!! These awesome fresh EVOOs have worked miracles on my husband’s stubborn cholesterol numbers and are helping to keep my blood pressure down! Thank you! I ordered an extra gift set of the Chilean oils so we don’t run out anymore, on top of my membership shipment. We use them in so many different ways.

  Rebecca A.Urbana, IL

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  Recipes
• Olive Oil Hunter News #184

  Roasted Pear Salad Recipe, Spotlight on Pears and Halloumi, plus Another Reason to Avoid Ultra-Processed Foods

  Do you love the crispness of autumn and one of the season’s most succulent fruits—pears? Then you’ll love the following recipe, which highlights pears along with one of my favorite cheeses, halloumi. Eating whole foods enhanced with natural ingredients like extra virgin olive oil is a tasty way to get healthy nutrients at every meal. And my dish shows how easy it is to enjoy delicious flavors in just a few steps. Processed foods, on the other hand, might offer greater convenience, but they often come at a cost. I’m sharing the details of a very important report from a group of noted scientists about questionable ingredients in packaged foods that fly under the oversight of the FDA. Though many should probably be considered and called out as additives, an FDA rule allows them to be termed “generally recognized as safe,” or GRAS, and added to products without scrutiny. It’s another serious situation of buyer beware. I hope you’ll read the summary in its entirety.

  Roasted Pear Salad

  

  Healthy Ingredient Spotlight

  Halloumi

  

  Members of the Fresh-Pressed Olive Oil Club know I’m a huge fan of halloumi (yes, there’s even a video of me grilling it on our Facebook page!). Halloumi not only tastes delicious, but also has the perfect texture for grilling—the mild and slightly briny cheese develops a wonderful smoky flavor while holding its shape. 

  This cheese, made from sheep’s (and sometimes goat’s) milk, hails from the island nation of Cyprus in the Mediterranean where it is made according to centuries-old tradition. Just as I always shop for true Parmigiano-Reggiano and not “parmesan” cheese, buy true halloumi by looking for the special Protected Designation of Origin or PDO mark that certifies it was made there. 

  

  Quick Kitchen Nugget

  Choosing Pears

  There are many sweet and succulent pears to enjoy throughout the fall. If you tend to reach for Bartletts as a default, it’s time to try varieties like Seckel, Comice, and Concorde pears. While any pear that’s ripe can be eaten raw, when you want to roast, poach, or bake pears for special dishes, do choose the firmer ones that won’t fall apart at hot temperatures—Anjou and Bosc. 

  If you’ll use them within a few days, keep pears at room temperature. Indeed, they may not be ripe enough to eat when you first get them home because, unlike many other fruits, they must be picked well before they ripen (or else their texture will turn grainy or mushy). If you want to slow the ripening process, keep them in the fridge until 2-3 days before you’ll eat them.  

  

  For Your Best Health

  Another Reason to Avoid Ultra-Processed Foods

  The article “Regulation of Added Substances in the Food Supply by the Food and Drug Administration Human Foods Program,” published in theAmerican Journal of Public Health, details how a legal loophole is allowing unsafe ingredients in US foods. Here is the summary of the findings provided by New York University, where the first author is an associate professor.

  The Food and Drug Administration (FDA) is tasked with overseeing the safety of the US food supply, setting requirements for nutrition labeling, working with companies on food recalls, and responding to outbreaks of foodborne illness. But when it comes to additives already in our food and the safety of certain ingredients, the FDA has taken a hands-off approach.

  The current FDA process allows the food industry to regulate itself when it comes to thousands of added ingredients—by determining for itself which ingredients should be considered “generally recognized as safe,” or GRAS—with companies deciding on their own whether to disclose the ingredients’ use and the underlying safety data to the FDA. As a result, many new substances have been added to our food supply without any government oversight.

  “Both the FDA and the public are unaware of how many of these ingredients—which are most commonly found in ultra-processed foods—are in our food supply,” said Jennifer Pomeranz, JD, MPH, associate professor of public health policy and management at New York University School of Global Public Health and the study’s first author.

  Since 1958, the FDA has been responsible for evaluating the safety of new chemicals and substances added to foods before they go to market. However, food safety laws distinguish between “food additives” and “GRAS” ingredients. While compounds considered “food additives” must be reviewed and approved by the FDA before they are used in foods, ingredients considered GRAS are exempt from these regulations.

  The GRAS designation was initially established for ingredients already found in foods—for instance, vinegar and spices. But under a rule used since 1997, the FDA has allowed the food industry to independently determine which substances fall into this category, including many new substances added to foods. Rather than disclose the new use of these ingredients and the accompanying safety data for FDA review, companies can do their own research to evaluate an ingredient’s safety before going to market, without any notification or sharing of the findings. The FDA suggests—but does not require—that companies voluntarily notify the agency about the use of such substances and their findings, but in practice, many such substances have been added without notification.

  In their analysis, the researchers review the history of the FDA’s and industry’s approach around adding these new compounds to foods and identify the lack of any real oversight. This includes a federal court case in 2021 upholding the FDA’s hands-off approach. “Notably, the court did not find that the FDA’s practices on GRAS ingredients support the safety of our food supply,” said Pomeranz. “The court only ruled that the FDA’s practice was not unlawful.”

  “As a result of the FDA’s policy, the food industry has been free to ‘self-GRAS’ new substances they wish to add to foods, without notifying FDA or the public,” said senior author Dariush Mozaffarian, MD, DrPH, director of the Food is Medicine Institute and distinguished professor at the Friedman School of Nutrition Science and Policy at Tufts University. “There are now hundreds, if not thousands, of substances added to our foods for which the true safety data are unknown to independent scientists, the government, and the public.”

  According to the researchers, the FDA also lacks a formal approach and adequate resources to review those food additives and GRAS substances already on the market. After an ingredient is added to foods, if research later suggests harms, the FDA can review the new data and, if needed, take action to reduce or remove it from foods. In a rare exception, the FDA announced in March that it would be reviewing 21 chemicals found in foods, including several food ingredients—a tiny fraction of the thousands of food additives and GRAS substances used today.

  

  An example of the 21 food additives to be reviewed is potassium bromate, a chemical added to baked goods and drinks with evidence that it may cause cancer. Potassium bromate is banned in Europe, Canada, China, and Japan. California recently passed a law to ban its use, along with three other chemicals, and similar bills have been introduced in Illinois, New York, and Pennsylvania. “This is a stark example of the FDA’s regulatory gap,” said Pomeranz. “We’re seeing states starting to act to fill the regulatory void left by the FDA’s inaction over substances increasingly associated with harm.”

  The FDA’s oversight of GRAS ingredients on the market is also limited. The agency rarely revokes GRAS designation (an FDA inventory only shows 15 substances that were considered GRAS and then later determined to not be), nor does the FDA review foods on an ongoing basis with GRAS ingredients that can be safe when added at low levels but not in large quantities—for instance, caffeine, salt, and sugar.

  “In 1977, the FDA approved caffeine as a GRAS substance for use in sodas at a low level: 0.02%,” said Pomeranz. “But today, caffeine is added to energy drinks at levels far exceeding this, which is causing caffeine-related hospitalizations and even deaths. Given that the FDA regulates the use of GRAS substances, the agency could set limits on the amount of caffeine in energy drinks.”

  “The sheer number of GRAS substances and food additives on the market, combined with the lack of knowledge about the existence of self-GRAS ingredients, insufficient resources, and documented time delays even for well-supported action, renders reliance on post-market authority flawed and unreliable to ensure a safe food supply,” said study coauthor Emily Broad Leib, JD, director of Harvard Law School Center for Health Law and Policy Innovation and founding director of the Harvard Law School Food Law and Policy Clinic. “FDA is only starting to utilize its post-market powers to review a tiny number of ingredients in the food supply, even though evidence of harm has been present for decades.”

  The authors’ analysis provides the FDA and Congress with several potential actions to better assess and oversee the safety of both GRAS substances and food additives. This could include introducing a new requirement that companies must publicly notify the FDA of the use of GRAS ingredients, and share their underlying safety data, before they are put in foods; creating a robust review process to reevaluate the safety of GRAS ingredients and food additives once they are already on the market; and clarifying the distinction between GRAS ingredients and food additives.

  In order to fund this stronger oversight of the food supply, the researchers suggest that Congress could allocate additional resources to the FDA or establish a user fee program in which food companies pay for the FDA to review the safety of their ingredients before they are added to foods. “Both the FDA and Congress can do more to enable the FDA to meet its mission of ensuring a safe food supply,” said Pomeranz. The National Institutes of Health supported the research.

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• Roasted Pear Salad

  As with pears, roasting red onions brings out their sweetness. Rather than just drizzling them with olive oil and maple syrup, this recipe melds those two ingredients first—it’s my take on the “instant caramel” craze that swept the internet over the summer. Its richness is balanced by the slight saltiness of the halloumi and the bitterness of the greens. 

  Ingredients

  • 5 tablespoons extra virgin olive oil, divided use, plus more for drizzling
  • 3 tablespoons maple syrup
  • 1/4 teaspoon fine sea salt
  • 4 large ripe firm baking pears, like Anjou, Bosc, or Starkrimson 
  • 1 small red onion 
  • 8 ounces halloumi 
  • 4 cups fresh greens
  • 16 walnut halves

  Directions

  Step 1

  In a large bowl, vigorously whisk 3 tablespoons olive oil and the maple syrup until they meld and the sauce becomes a rich caramel color, about 3 minutes. Whisk in the salt and set aside. 

  Step 2

  Preheat your oven to 375°F. Cut the pears into halves and use a small spoon or melon baller to scoop out the seeds. Cut each pear half in two. Peel the onion and cut into 8 wedges. Add the pears and onions to the sauce and toss gently to coat. Transfer to a rimmed sheet pan and roast for 30 minutes or until caramelized, flipping over the pears and onions halfway through the roasting. 

  Step 3

  Toward the end of the roasting time, sauté the halloumi. Cut the cheese into 8 sections. Heat a frying pan large enough to hold them. When hot, add the remaining 2 tablespoons olive oil and the halloumi pieces. Cook until browned, up to 5 minutes, then flip and repeat.

  Step 4

  Divide the greens among four plates or bowls. Top with equal amounts of pears, onions, halloumi, and walnuts, then drizzle with the roasting pan juices and a splash of olive oil.

  Yields 4 servings

• Olive Oil Hunter News #183

  Late Summer Fruit Salad Recipe, Spotlight on Nectarines, Zesting-then Squeezing, Ultra-Processed Foods (UPFs) and Your Sleep, Preventing Falls

  It’s still stone fruit season—the perfect excuse for a luscious fruit salad with a zesty dressing. My recipe is a great example of healthy eating that still tastes indulgent. Enjoying “whole” foods, meaning foods in their most natural state, is the antidote to the dangers of ultra-processed foods, which now include insomnia. Read more on this below, along with a new advisory on avoiding falls for people over 65—food for thought for anyone at risk for falling, regardless of age.

  Late Summer Fruit Salad

  

  Healthy Ingredient Spotlight

  Nectarines

  

  Think of nectarines as peaches’ little siblings. The main difference between the two popular fruits is simply genetic—nectarines lack the fuzz gene that peaches have. Also, nectarines tend to be smaller and firmer yet sweeter and more intensely flavored and scented than peaches…a strong aroma is a key sign of ripeness. 

  As with peaches, there are dozens of varieties to choose from, though they fall into the same main categories: freestone and cling free (cling-free varieties making slicing much easier) as well as white and yellow flesh. Nectarines are antioxidant rich and have twice the amount of vitamin A and slightly more vitamin C and potassium than peaches, along with vitamin E, B vitamins, calcium, fiber, and some iron. 

  To ripen nectarines, store them at room temperature until they’re no longer firm. If you can’t eat them right away, you can refrigerate them, but for no more than three to five days.

  

  Quick Kitchen Nugget

  Zest, then Squeeze 

  Whenever a recipe calls for zest and juice from a piece of citrus, always zest first, optimally with a handheld Microplane grater. It’s not only easier than trying to zest halves, but you’ll also get the most zest. When juiving, if you’re using a handheld press, always position the fruit cut-side down into the empty cup to extract the most juice.

  

  For Your Best Health

  Why Those Chips Are Wrecking Your Sleep

  We know that ultra-processed foods (UPFs) are the unhealthiest food choices because they have the highest levels of saturated fats, starches, and added sugars plus all sorts of additives like artificial colors and flavors; are devoid of nutrients; and have virtually no fiber. Packaged baked goods and snacks, frozen foods, and processed meats are typically considered ultra-processed. Much of the research on the detriments of UPFs has looked at the links between these foods and health conditions such as diabetes, obesity, and cancer. Now a new study has added sleep problems, including chronic insomnia, to that list. This can have a snowball effect on health because sleep disorders and insomnia have independently been linked with anxiety and depression as well as health conditions like diabetes and heart disease. With sleep health now a wellness goal on its own right, a better diet can be one way to get there.

  Lead investigator Marie-Pierre St-Onge, PhD, associate professor of nutritional medicine and director of Columbia University Irving Medical Center of Excellence for Sleep & Circadian Research, said, “At a time when more and more foods are highly processed and sleep disturbances are rampant, it is important to evaluate whether diet could contribute to adverse- or good-quality sleep. Our research team had previously reported associations of healthy dietary patterns, like the Mediterranean diet, with a reduced risk of insomnia and poor sleep quality (both cross-sectionally and longitudinally), and high-carbohydrate diets with an elevated risk of insomnia.”

  

  For this cross-sectional study, Dr. St-Onge and some of her colleagues included 38,570 French participants with a mean age of 50 who completed a sleep questionnaire and at least two 24-hour dietary records. An analysis revealed a statistically significant association between ultra-processed food intake and chronic insomnia, independent of participants’ sociodemographic, lifestyle, diet quality, and mental health status. Overall, the study participants got 16 percent of their daily energy from UPFs. Nearly 20 percent of participants reported symptoms of chronic insomnia, and this group tended to eat more ultra-processed foods.

  There are various reasons for the diet-sleep link. First, people who eat more saturated fat, trans fat, sodium, and free or added sugars tend to eat less fruit, vegetables, legumes, and seafood, which are all sources of sleep-promoting compounds, the researchers pointed out. Also, ultra-processed foods are highly inflammatory and can negatively affect the gut microbiome—and the gut microbiome is known to play a role in the quality of your shuteye. 

  

  Fitness Flash

  Preventing Falls

  The US Preventive Services Task Force (USPSTF), a volunteer group of experts in different fields from across the country, recently issued its guidance regarding preventing falls in people over age 65. According to the CDC, over 14 million Americans, or one in four adults ages 65 and older, report falling each year, and for about 37 percent, doing so resulted in an injury that required medical treatment or restricted their activity for at least one day.

  After its review of existing research, the USPSTF concluded with moderate certainty that exercise interventions provide a moderate net benefit and that multifactorial interventions, such as three-dimensional exercises (movement through all three spatial planes or dimensions: forward and back, side to side, and up and down), provide a small net benefit in preventing falls and fall-related morbidity in older adults at increased risk for falls. Effective exercise interventions include supervised individual physical therapy and group exercise classes. 

  While the USPSTF stated that it’s difficult to identify specific components of exercise that are particularly effective, the most commonly studied exercise components were gait, balance, and functional training, followed by strength and resistance training, flexibility, and endurance training. A smaller number of trials included three-dimensional exercise, such as group dance or tai chi classes. The most common frequency and duration for exercise interventions was two to three sessions per week for 12 months, although the duration of the studies ranged from two to 30 months. 

  The USPSTF also recommended that a program be tailored to each individual based on the findings of a health and risk factor assessment that might include balance, gait, vision, postural blood pressure, medication, environment, cognition, and psychological health. This could be done by your doctor or another expert familiar with your health history so that he or she can factor in any chronic medical conditions, medications taken, and alcohol use as well whether you had a prior fall, all of which could affect your fall risk. 

  The USPSTF statement included a reminder about the multiple health benefits associated with physical activity that go beyond fall prevention: a lower risk of cardiovascular disease events, cardiovascular disease mortality, and all-cause mortality, as well as lower blood pressure, lower risk of type 2 diabetes, and lower risk of high cholesterol. It added: “The US Department of Health and Human Services recommends that adults do at least 150 to 300 minutes per week of moderate-intensity—or 75 to 150 minutes per week of vigorous-intensity—aerobic physical activity, as well as muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups, twice a week or more.” 

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• Late Summer Fruit Salad

  Stone fruit—nectarines, peaches, and plums—are the stars of this juicy dessert, with figs, berries, and a sweet and citrusy dressing in supporting roles. This salad, high in antioxidants, also makes a delicious breakfast

  Ingredients

  • 2 nectarines
  • 2 plums
  • 2 peaches
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons apple balsamic vinegar 
  • 1 tablespoon local honey 
  • Zest and juice of 1 lime (see “Quick Kitchen Nugget” in newsletter)
  • 1 tablespoon chopped spearmint leaves 
  • 2 fresh figs, quartered
  • 1 cup whole blackberries, rinsed and patted dry

  Directions

  Pit and section the stone fruit, then place in a large serving bowl. In a small bowl, whisk together the olive oil, vinegar, and honey. Whisk in the lime juice, zest, and mint. Pour the dressing over the fruit in the bowl and toss gently. Allow the juices and the dressing to meld for 30 minutes. Just before serving, arrange the figs and blackberries on top of the stone fruit.

  Yields 4 servings

• Apricot Chicken

  It’s said that the Australian version of apricot chicken, whose simple ingredients were apricot nectar, a packet of dried French onion soup, and chicken parts, became popular in the 1970s; many adults Down Under grew up on it. My version takes more of a “from-scratch” approach for richer flavor.

  Ingredients

  • 1/2 cup whole wheat flour
  • 2 teaspoons freshly ground black pepper
  • 1 teaspoon fine sea salt
  • 1/4 cup extra virgin olive oil
  • 8 skin-on chicken thighs, any excess skin trimmed
  • 2 large onions, peeled and cut lengthwise into strips
  • 4 cloves garlic, peeled and finely chopped
  • 2 cups no-sugar-added apricot juice or nectar
  • 1 cup homemade or low-sodium store-bought chicken broth
  • 12 dried apricots

  Directions

  Step 1

  Heat the oven to 375°F. Mix the flour, pepper, and salt in a pie plate.

  Step 2

  Dredge the chicken, one thigh at a time, in the flour. Heat a 5-quart Dutch oven on the stovetop over medium-high heat. When hot, add the olive oil. Add the chicken thighs to the pan in a single layer, skin side down, working in batches. Sear for 5 minutes, flip, and sear the undersides for 5 minutes. Remove the chicken to a plate and add the onions; sauté until soft, about 5 minutes. Add the garlic and sauté for 2 minutes, then place the chicken in an even layer on top of the vegetables. Add the juice and broth to the pan, then arrange the dried apricots between the chicken thighs. Cover the pan and place in the oven. Bake for 1 hour.

  Step 3

  When done, serve from the pan or, if the sauce is too thin, transfer the chicken and apricots to a platter and put the Dutch oven back on the stovetop. Boil down the liquid over high heat for 5 to 10 minutes.

  Serves 4

For Your Best Health

The MIND Diet for Brain Health: More Benefits of Olive Oil

According to a new study from researchers at the Columbia University Mailman School of Public Health and The Robert Butler Columbia Aging Center, a very specific brain-boosting diet has been linked to reduced dementia risk and a slower pace of aging. The study, “Diet, Pace of Biological Aging, and Risk of Dementia in the Framingham Heart Study,” published in the Annals of Neurology, also explains how the diet helps slow down the processes of biological aging.

“Much attention to nutrition in dementia research focuses on the way specific nutrients affect the brain,” said Daniel Belsky, PhD, associate professor of epidemiology and a senior author of the study. “We tested the hypothesis that healthy diet protects against dementia by slowing down the body’s overall pace of biological aging.”

The researchers used data from the second generation of the Framingham Heart Study, the Offspring Cohort. Participants were 60 years of age or older and free of dementia and had available dietary, epigenetic, and follow-up data. Follow-up was done at nine examinations, approximately every 4 to 7 years, which included a physical exam, lifestyle-related questionnaires, blood sampling, and, starting in 1991, neurocognitive testing. Of 1,644 participants included in the analyses, 140 developed dementia. 

To measure the pace of aging, the researchers used an epigenetic clock called DunedinPACE developed by Dr. Belsky and colleagues at Duke University and the University of Otago in Dunedin, New Zealand. The clock measures how fast a person’s body is deteriorating as they grow older, “like a speedometer for the biological processes of aging,” explained Dr. Belsky.

“We have some strong evidence that a healthy diet can protect against dementia,” said Yian Gu, PhD, associate professor of neurological sciences at Columbia University Irving Medical Center and the other senior author of the study, “but the mechanism of this protection is not well understood.” Past research linked both diet and dementia risk to an accelerated pace of biological aging. “Testing the hypothesis that multi-system biological aging is a mechanism of underlying diet-dementia associations was the logical next step,” explained Dr. Belsky.

The research determined that higher adherence to the MIND diet slowed the pace of aging as measured by DunedinPACE and reduced risks for dementia and mortality. Furthermore, slower DunedinPACE accounted for 27% of the diet-dementia association and 57% of the diet-mortality association.

“Our findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk, and therefore, monitoring pace of aging may inform dementia prevention,” said first author Aline Thomas, PhD, of the Columbia Department of Neurology and Taub Institute for Research on Alzheimer’s Disease and the Aging Brain. “However, a portion of the diet-dementia association remains unexplained, therefore we believe that continued investigation of brain-specific mechanisms in well-designed mediation studies is warranted.”

“We suggest that additional observational studies be conducted to investigate direct associations of nutrients with brain aging, and if our observations are also confirmed in more diverse populations, monitoring biological aging may indeed inform dementia prevention,” noted Dr. Belsky.

Exactly What Is the MIND Diet?

MIND is a hybrid of the Mediterranean and DASH diets, tailored to reflect key findings from nutrition and dementia research. It details serving sizes of specific foods to focus on and which to limit, primarily those high in saturated fat, which is known to negatively affect brain health. 

Foods and portions to eat every day: 1/2 to 1 cup green leafy vegetables, 1/2 cup other vegetables, 2 tablespoons extra virgin olive oil, and three 1-ounce servings of whole grains. 

Foods and portions to eat over the course of each week: 5 ounces nuts, 2-1/2 cups berries, 1-1/2 cups legumes, two 3-to-5-ounce servings of skinless poultry, and 3-to-5 ounces fish.

Foods to limit to these weekly totals: three or fewer 3-to-5-ounce servings of red and processed meats, 1 ounce whole-fat cheese, 1 fried or fast food, and 4 sweet servings. If desired, no more than 1 teaspoon of butter or stick of margarine a day.