Pork Medallions with Berry Sauce Recipe, Spotlight on Raspberry Vinegar, How to Dredge, A New Approach for Managing IBS, and Standing Desks for Better Health
Members of the Fresh-Pressed Olive Oil Club know that I’m a huge fan of pork tenderloin. This boneless cut allows for a faster prep and a more elegant presentation than chops.The recipe I’m sharing uses the Raspberry Vinegar from my new T. J. Robinson Curated Culinary Selections quartet of vinegars to deglaze the pan (deglazing is a quick trick for creating an instant sauce). It add sweet-tangy notes I know you’ll enjoy.
This edition of the newsletter also focuses on new research for people bothered by IBS with an easier-to-follow alternative to the FODMAP diet. The other study I’m sharing looked at different types of workstations to discover which style could be better for easing the aches and pains that come from sitting for hours in front of a screen.
Pork Medallions with Berry Sauce
Pork Medallions with Berry SaucePork and fruit is a winning culinary combination. Rather than using the more traditional apples, this recipe calls for a double dose of berries, both whole blackberries and pure raspberry vinegar to create a tart foil for the pork. For a delicious side dish, a grain, such as bulgur or barley, mixed with caramelized onions would be ideal, adding sweetness to the plate.
Ingredients
- 1/3 cup whole wheat flour
- 1 teaspoon fine sea salt
- 1 teaspoon freshly ground black pepper
- 1 pork tenderloin, about 1 to 1-1/2 pounds
- 4 tablespoons extra virgin olive oil
- 1/3 cup Raspberry Vinegar
- 1/3 cup white wine or homemade or low-sodium store-bought chicken stock
- 2 cups fresh blackberries, rinsed and patted dry
- 4 springs fresh thyme or 1/2 teaspoon dried thyme
Directions
Step 1
Mix the flour, salt, and pepper in a pie plate. Cut the tenderloin into medallions about 3/4- to 1-inch thick.
Step 2
Heat a frying pan large enough to hold the medallions over medium heat. When hot, add the oil, then quickly coat both sides of each medallion in the flour mixture, shake off any excess, and add to the pan. Sear for 3 minutes on each side or until brown. Transfer the medallions to a dish.
Step 3
Deglaze the pan with the vinegar. Add the wine or broth and the berries, and briefly bring to a boil. Add the medallions back into the pan, reduce the heat to a simmer, cover, and cook until an instant-read thermometer reaches 145°F, about 5 more minutes. Divide the medallions among four dinner plates. Raise the heat on the stove back to medium, and use a potato masher to partially purée the berries; cook for 3 more minutes until the sauce thickens slightly. Spoon the berry sauce over the medallions.
Yields 4 servings
Healthy Ingredient Spotlight
Raspberry Vinegar
Look at the ingredients on a supermarket (or even gourmet store) bottle of “raspberry” vinegar and chances are real raspberries won’t be listed, but artificial flavors and colors and sugar will be. For a true raspberry vinegar crafted from raspberries and nothing but raspberries, I’m thrilled to introduce you to the ultimate Raspberry Vinegar from Gölles, the Austrian purveyor of all-fruit vinegars. If you’re used to artificially flavored vinegars, prepare to be blown away. This vinegar is tart and bracing because it is crafted from real fruit using time-honored traditions, and the only sugar comes from the berries themselves.
“It was important for us to make it in a pure way—it has one ingredient: raspberries,” said Alois Gölles, whose father started their family-run business in the 1950s. “Our approach is to make raspberry juice, ferment it into raspberry wine, and then transform that wine into vinegar—no adorations, no other ingredients. We do the same with all our fruits, whether quince or apples or pears. And that’s why our products taste unique: it’s the fruit and nothing else. That means no preservatives either,” said Alois.
Raspberry Vinegar lends itself perfectly to dressings made with nut oils, such as walnut or hazelnut. Use it on fruit-based salads and to add balance to fruity desserts that would otherwise taste too sweet, such as a raspberry sorbet (you’ll find my recipe for that sorbet along with 29 other dishes in the report that comes with my vinegar collection). Make it part of a chicken or mushroom marinade, and use it to deglaze your pan when making reduction sauces. Raspberry Vinegar also adds punch to drinks, from your morning mixed fruit power smoothie to a raspberry shrub spritzer.
Quick Kitchen Nugget
How to Dredge
To get a nice “crisp” on sautéed proteins like pork, chicken, and beef, it helps to dredge (or lightly coat) the meat in seasoned flour. But it’s important to do this once your pan is hot enough to start cooking and not before, or else the flour will turn gummy. Heat your frying or sauté pan over medium-high heat; when it’s hot (a drop of water will sizzle and evaporate), add your olive oil, then quickly dip both sides of one piece of the meat in the flour, shake off any excess, and place the meat in the oil. Repeat with the remaining pieces. Tip: A wide pie plate is perfect for both mixing seasonings into the flour and for dredging.
For Your Best Health
A New Approach for Managing IBS?
IBS, or irritable bowel syndrome, is more common than you might think, affecting between 10 and 15 percent of the population. If you’ve been diagnosed with IBS, you’ve likely attempted the FODMAP diet, which excludes a wide range of foods that have FODMAPs or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—short-chain carbohydrates that are poorly absorbed in the small intestine. Problem foods run the gamut from wheat, dairy, beans, and lentils to very specific fruits and vegetables, which is why you often need an app to help identify them and stay on track. Following the FODMAP diet is a complex process because you eliminate the foods, then add them back one at a time to try to identify the ones that bother you the most. Now scientists at Lund University in Sweden have developed an alternative and far less restrictive approach to quelling IBS symptoms like pain and tightness in the abdomen, diarrhea, and/or constipation: reducing sugars and starches.
A few years ago, Bodil Ohlsson, MD, PhD, professor at Lund University and consultant at Skåne University Hospital, decided to investigate the role of sugars and starches in IBS following a geneticist’s discovery: A genetic variation that hinders the breakdown of sugars and starches in the gut is overrepresented among people with IBS. Dr. Ohlsson’s first study of a starch- and sucrose-reduced diet (SSRD) found that, after four weeks, participants who ate significantly less sugar and starch, including sweet treats and highly processed foods, greatly reduced IBS symptoms. For the current study, she and her team decided to compare the two approaches head-to-head.
“One hundred and fifty-five patients diagnosed with IBS were included and randomly allocated to follow either SSRD or low FODMAP for four weeks,” said Dr. Ohlsson. Participants in both groups had to follow the basic principles of each diet, but they chose how often they ate.
Results were impressive. In both groups, IBS symptoms improved in 75 percent to 80 percent of the patients, which, Dr. Ohlsson said, “was even better than we expected.” In addition, weight loss after four weeks was greater in the SSRD group. Sugar cravings also decreased the most in this group, which is a positive sign, as IBS patients weigh more on average than healthy people do, Dr. Ohlsson added.
“We wouldn’t really even call SSRD a diet. It’s how everyone should eat, not just those with IBS. And unlike low FODMAP, SSRD is easy to understand and easier to follow. You can eat everything when you are invited to dinner, just less of certain things. If you rest your stomach for the rest of the week, you can indulge a little one day!” she said.
Fitness Flash
“I’m Still Standing…”
The well-known perils of sitting at a desk all day long include daytime exhaustion, high blood pressure, and musculoskeletal discomfort, just to name a few. Although devices such as standing desks can ease physical symptoms and even boost productivity, the specific effects of different workstation configurations weren’t always clear. To get some answers, a team of researchers from the Texas A&M University School of Public Health decided to compare predominantly standing (or stand-biased), traditional, and sit-stand (hybrid) workstations by measuring the computer usage and activity levels of 61 office workers for 10 days.
Participants were divided into one of three study groups according to the type of workstation they used—stand-biased, sit-stand, or traditional—with those using traditional seated workstations serving as the control group. The researchers defined sit-stand workstations as desktop units with a fully height-adjustable work surface paired with a traditional office chair. Stand-biased desks were defined as fixed work surfaces at approximately standing elbow height in conjunction with a drafting stool or chair with an extended cylinder, or seat post.
The researchers collected data on the amount of time the workers spent at their workstations, along with demographic data and information on how they used office equipment such as footrests, monitor arms, keyboard trays, or anti-fatigue mats. They also asked participants about their discomfort levels.
To monitor physical activity, researchers provided participants with an activity sensor that ran for one workweek to quantify and measure the participants’ activity levels and energy expenditures. To measure productivity, the team monitored participants’ workstation computer use through hidden and silent data-logging software. The resultant files for each participant were downloaded and aggregated to ensure a minimum of 10 workdays of computer use data, which were analyzed using statistical analysis software.
“What makes our research unique is our use of computer utilization as a possible indicator of, and proxy for, work productivity in all three workstation types,” said Kaysey Aguilar, DrPH, MPH, instructional clinical professor at the School of Public Health. “We found no significant difference in the number of key clicks between the three groups, but the stand-biased group had a significantly higher word count and more errors than the traditional group. In addition, the 24-hour activity data revealed that the stand-biased group had significantly more standing time, less sitting time, and fewer transitions per hour compared to their traditional counterparts.”
The study also found that while 80 percent of office workers using a traditional desk and chair experienced lower back discomfort, that number dropped to just over 50 percent among workers with stand-biased desks.
“The bottom line is that the risk of health issues from sedentary work can be alleviated through alternative desk options, like sit-stand or stand-biased workstations,” Aguilar says. “These are win-win solutions because they benefit worker’s health while maintaining the high productivity employers expect.”
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