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!

• 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”

  

  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

  

  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  

  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

  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.

  

  “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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• 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

• 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

  Ultra Creamy Eggnog

  

  Healthy Ingredient Spotlight

  Black Peppercorns and Cinnamon

  

  
  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. 

  

  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

  A More Precise Measure

  

  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 

  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?

  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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• 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

  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

• 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

  Jerk Seasoning

  

  Healthy Ingredient Spotlight

  Caramelized Onion Powder and Marash Red Chili Flakes

  

  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. 

  

  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

  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 

  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

  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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• 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

  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

• Olive Oil Hunter News #193

  Jhinga Manchurian and All-American Gingerbread Cookies Recipes, Spotlight on Purple Garlic Powder and Ground Buffalo Ginger Root, Preserving Spices, Treating Metabolic Syndrome and Powerful Pilates

  Get ready for two of my most richly spiced recipes yet: a succulent sautéed shrimp dish and zesty gingerbread cookies. They exemplify how you can achieve layers of flavor with the right blends of spices. In addition to turning the spotlight on two ground spices—ginger and garlic— this edition of the newsletter highlights a new approach to combating metabolic syndrome, which now affects one-third of American adults, and the exercise discipline Pilates, a unique approach to becoming stronger and more confident.

  Jhinga Manchurian

  All-American Gingerbread Cookies

  

  Healthy Ingredient Spotlight

  Purple Garlic Powder and Ground Buffalo Ginger Root

  

  Garlic is a mainstay of nearly every cuisine and is grown around the world. But there’s garlic, and then there’s purple garlic, named for the purple striations on its papery skin. Different from garlic grown on a mass scale, my Purple Garlic Powder comes from an heirloom variety cultivated by local farmers in the mountainous Cao Bằng region in northern Vietnam. You’ll discern the difference on your first taste.

  Garlic is the edible bulb of a plant in the lily family, along with other well-known alliums—onions, leeks, shallots, chives, and scallions. It has been enjoyed for 5,000 years, with the earliest uses traced back to Egyptian and Indian cultures. Garlic comes in two varieties, soft neck and hard neck. Hard-neck garlic, like my purple garlic, has a hard stalk, or neck, in the center. The bulbs that grow around a hard neck tend to be more succulent than white garlic. Sweeter and more balanced than run-of-the-mill garlic powder, it has delicious notes of brown butter and toasted hazelnuts. It is so intense that it takes just a 1/4 teaspoon to get the flavor of a garlic clove. Using it in addition to fresh garlic will ramp up the garlic taste. 

  Garlic powder is a mainstay of dry rubs, marinades, vinaigrettes and other salad dressings, savory dips, tomato sauces, and stews. Perfect for easy peasy garlic bread and croutons and for sprinkling on pizza, it will also enhance chicken piccata, seared scallops, ground meat dishes from burgers to chili, and veggie dishes like mashed potatoes and sautéed spinach. (You’ll get recipes for the bolded dishes and more in the Spice Report that comes with my collection.)

  Garlic has been studied for its ability to prevent and treat many chronic conditions thanks to its organosulfur compounds that protect against oxidative stress, a cause of premature aging. Garlic may help reduce the risk of diabetes and cardiovascular disease and, thanks to its antibacterial and antifungal properties, boost the immune system. Because garlic’s compounds are relatively stable, it’s likely that garlic powder retains many of them, according to research published in Frontiers in Nutrition.

  With origins in southern China, ginger root has been cultivated for more than 5,000 years. Ginger was not only dried and ground into a rich powder but also preserved and candied. Like nutmeg and other exotic spices, it was a highly valuable commodity that was traded with the West. 

  

  The ginger for my Ground Buffalo Ginger Root is also grown in Vietnam’s Cao Bằng region. Buffalo ginger is bigger than other varieties—its large knobs are reminiscent of a buffalo’s horns. It has a subtle spiciness with hints of sweetness, floral notes, and a nice amount of heat with a richness and a warmth missing in run-of-the-mill ginger powders. It is so flavorful it takes just a 1/2 teaspoon to substitute for a 1-inch piece of fresh ginger.

  Thanks to centuries of international trade, ginger is part of many global cuisines, from Asia and India to Africa, Europe, and the Americas. It enhances dishes like West African peanut stew, apple crisp, pumpkin pie, and, of course, gingerbread. Add it to hot oatmeal along with diced apples and cinnamon. It pairs beautifully with honey in salad dressings, glazes, and BBQ sauces and in spice mixes like chai masala, baharat, curry blends, and jerk seasoning for chicken, salmon, and shrimp. Sprinkle it on roasted sweet potatoes and squashes and on pineapple carpaccio and sliced peaches. 

  Ginger was—and still is—widely used as a medicinal to treat upset stomachs, nausea, colds, and even arthritis. Research credits ginger’s hundreds of bioactive compounds, like gingerols and shogaols, for its antibacterial, antiviral, and antifungal properties. More research is needed, but ginger may one day play a role in lowering cholesterol and preventing heart disease and diabetes.

  

  Quick Kitchen Nugget

  Preserving your spices

  Be sure to close the lids securely on all your herbs and spices, especially those that have been ground into a powder. Moisture, in particular, affects flavor and texture, so make sure your hands and your measuring spoons are completely dry to keep moisture out of the jar and avoid clumping. If any clumps do occur, use the tines of a cocktail fork to break them up.

  

  For Your Best Health

  A new approach to treating metabolic syndrome

  Health data has shown that over one-third of US adults have metabolic syndrome, a cluster of conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels. In a new clinical trial called the TIMET study, published in Annals of Internal Medicine, researchers at the Salk Institute and University of California San Diego School of Medicine found that time-restricted eating—also known as intermittent fasting—could offer significant health benefits to adults with metabolic syndrome. 

  “For many patients, metabolic syndrome is the tipping point that leads to serious and chronic diseases like diabetes and heart disease,” said co-corresponding author Pam Taub, MD, professor of medicine at the UC San Diego School of Medicine and a cardiologist at UC San Diego Health. “There is an urgent need for more effective lifestyle interventions that are accessible, affordable, and sustainable for the average American.”

  Western diets high in sugar, salt, and fat, combined with increasingly sedentary lifestyles, are thought to have contributed to the rising rates of metabolic dysfunction. While the initial recommendation from doctors may be to “eat less and move more,” these lifestyle changes are difficult for most people to sustain long term, said the researchers. They suggest that time-restricted eating offers a more practical approach accessible to a wider range of people, including those already on medication for metabolic syndrome. TIMET is the first study to evaluate the benefits of a customized time-restricted eating schedule in people taking medication, a population group usually excluded from such trials, enabling researchers to measure the benefits of time-restricted eating in addition to existing standard-of-care medications. 

  “Our bodies actually process sugars and fats very differently depending on the time of day,” said Salk Professor Satchidananda Panda, PhD, holder of the Rita and Richard Atkinson Chair, and co-corresponding author of the study. “In time-restricted eating, we are reengaging the body’s natural wisdom and harnessing its daily rhythms to restore metabolism and improve health.”

  “Unlike expensive pharmaceuticals like Ozempic, which require lifetime use, time-restricted eating is a simple lifestyle change that doesn’t cause side effects and can be maintained indefinitely,” said first author Emily Manoogian, PhD, a staff scientist in Dr. Panda’s lab at Salk. “Patients appreciate that they don’t have to change what they eat, just when they eat.”

  In the study, 108 adults with metabolic syndrome were randomly placed into either the time-restricted eating group or the control group. Time-restricted eating protocols were customized to each participant’s eating habits, sleep/wake schedules, and personal commitments. The resulting regimen had them reduce their eating window to a consistent 8-10 hours per day, beginning at least one hour after waking up and ending at least three hours before going to sleep. Dr. Manoogian said this personalized approach made the intervention easier for participants to complete, compared with other intermittent fasting studies, which typically assign the same strict time window to everyone. Both groups continued to receive standard-of-care treatments and underwent nutritional counseling on the Mediterranean diet. Participants also logged their meals using the myCircadianClock mobile app, developed at Salk.

  After three months, patients who had completed the time-restricted eating regimen showed improvements in key markers of cardiometabolic health, including blood sugar and cholesterol. They also saw lower levels of hemoglobin A1c, a marker of long-term blood sugar control. This reduction was similar in scale to what is typically achieved through more intensive interventions by the National Diabetes Prevention Program. The time-restricted eating group also showed 3% to 4% greater decreases in body weight, body mass index (BMI), and abdominal trunk fat, a type of fat closely linked to metabolic disease. Importantly, these participants did not experience significant loss of lean muscle mass, which is often a concern with weight loss.

  The TIMET trial adds to a growing body of evidence supporting the use of time-restricted eating as a practical, low-cost intervention to improve cardiometabolic health. The promising results suggest that healthcare providers could consider recommending the lifestyle intervention to people with metabolic syndrome as a complement to existing treatments, though additional long-term studies are needed to determine whether time-restricted eating can sustain these benefits and ultimately reduce the risk of chronic disease.

  

  Fitness Flash

  Adding power with Pilates 

  Though it’s been about 100 years since fitness legend Joseph Pilates created his signature exercise practice, an aura of mystery still surrounds this unique fitness form. Considered a type of strength training, Pilates focuses more on muscle tone than muscle building, creating greater strength, stability and balance, mobility, coordination, range of motion, and endurance, according to Pilates expert Steven Fetherhuff, NCPT, a nationally certified Pilates teacher and coordinator of the Pilates program at HSS, the Hospital for Special Surgery in New York City. 

  Pilates exercises are typically done in one of two ways: on an exercise mat or using unique, Pilates-designed machines like the famous Reformer. Many participants choose Pilates studio workouts so they can do both (you’d need a dedicated home space to accommodate the machines). The exercises can all be tailored to your needs and fitness level. 

  At the top of the list of Pilates benefits is improving core strength (in the abdominal area and the back), which helps with posture, performing everyday activities, and reducing the risk of falls. Other benefits include better flexibility and mind-body awareness. The movements are easier on the joints than other types of workouts, which is important if you have any painful chronic conditions like arthritis or back pain. Taking private or small Pilates classes can be especially helpful if you’re rehabbing after an injury.

  What’s key is finding a trained and experienced instructor who successfully completed the National Pilates Certification Program (NPCP). Pilates teachers with this certification have taken a comprehensive Pilates course and passed a standardized exam (the NPCP website has a directory of certified instructors searchable by zip code). In addition to getting your doctor’s OK before starting Pilates—good advice prior to any new fitness workout—talk with the Pilates instructor you’re considering about your health history and any physical limitations you might have so that exercises can be adapted to your abilities. 

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• Jhinga Manchurian

  This Indian dish with Chinese influences has just enough spice for a nice kick and is a deliciously exotic prep for shrimp. 

  Ingredients

  For the shrimp:

  • 1/4 teaspoon freshly ground Vine-Ripened Black Peppercorns
  • 1/4 teaspoon Marash Red Chili Flakes
  • 1/2 teaspoon Purple Garlic Powder
  • Pinch of sea salt
  • 4 tablespoons extra virgin olive oil, divided use
  • 1-1/2 pounds shrimp, peeled and deveined as needed

  For the sauce:

  • 1 teaspoon Purple Garlic Powder
  • 1 teaspoon Ground Buffalo Ginger Root
  • 1 teaspoon Ground Sun-Dried Tomatoes
  • 1 teaspoon rice vinegar 
  • 1 teaspoon sugar
  • 2 teaspoons water
  • 1 tablespoon chili garlic sauce
  • 1 cup chopped scallion
  • 1 serrano chile, chopped
  • 1 tablespoon chopped fresh cilantro, plus more for garnish 
  • 1 teaspoon cornstarch 
  • 1/2 cup water 
  • Optional: 2 cups of steamed broccoli florets

  Directions

  Step 1

  Prep the shrimp: In a bowl large enough to hold the shrimp, add the black pepper, chili flakes, garlic powder, and salt; whisk well. Add 2 tablespoons olive oil and whisk again. Add the shrimp and toss to coat; set aside.

  Step 2

  Prep the sauce: In a small bowl, mix the garlic powder, ground ginger, ground tomatoes, rice vinegar, sugar, water, and chili garlic sauce; set aside.

  Step 3

  Heat a wok over medium-high heat. When hot, add 2 tablespoons olive oil and sauté the shrimp for 2 minutes on each side or until pink and cooked through. Use a slotted spoon to transfer the shrimp to a nearby bowl. Add the scallions, serrano, and cilantro to the hot wok and sauté until soft, about 3 minutes. Stir in the reserved sauce and bring to a boil. Mix the cornstarch with the water and add to the sauce; continue cooking until the sauce has thickened. Add back the shrimp and optional broccoli and toss to coat. Garnish with cilantro if desired.

  Yields 4 servings

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.

Mini Pistachio Thumbprint Cookies Recipe, For Your Best Health: The Mediterranean Diet (Still No. 1)

Among the most important news items I share in this newsletter are results of scientific studies on the benefits of olive oil and, in a larger context, the Mediterranean diet. I love to report on research that shows how this way of eating—and living—has positive impacts on heart and brain health and can help ward off serious chronic diseases including diabetes and dementia. 

It’s also rewarding to see how the diet has been adopted here in the US and how many of our esteemed institutions, such as the American Heart Association and the Cleveland Clinic, recommend it. An annual survey that so many people appreciate reading is the U.S. News & World Report’s ranking of dietary plans or “Best Diets.” And for the seventh year in a row the Mediterranean diet triumphs in the top spot. I’ll detail the highlights of the magazine’s reasoning right after this delicious recipe for cookies you can enjoy guilt-free—in moderation, of course.

Mini Pistachio Thumbprint Cookies

• Mini Pistachio Thumbprint Cookies

  With a minimal amount of sugar, these cookies pack all the heart-healthy benefits of nuts, a key food—along with extra virgin olive oil—of the Mediterranean diet. Though sweets are the smallest food group on the Mediterranean diet food pyramid, we know that an occasional treat can help us stay on track with this healthful way of eating. This recipe shows that you don’t have to make huge sacrifices to enjoy it.

  Ingredients

  • 1 cup shelled pistachios
  • 1-1/2 cups almond flour
  • 1/2 cup granulated sugar
  • 2 large egg whites
  • 1/4 teaspoon sea salt
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon almond extract
  • 1 teaspoon vanilla extract or paste
  • 1/4 cup raspberry or apricot all-fruit (no sugar added) preserves, such as Polaner or St. Dalfour

  Directions

  Step 1

  Preheat your oven to 350°F. Line two rimmed sheet pans with parchment paper. Use a spice or coffee bean grinder to pulverize the pistachios (you may need to do this is batches). Transfer to a large bowl along with the almond flour and sugar, and mix thoroughly.

  Step 2

  In a stand mixer or large bowl with a hand mixer, beat the egg whites and salt at a low speed until frothy, then increase the speed and beat until you get soft peaks. Briefly whip in the olive oil and the extracts. Fold the whites into the nut mixture with a large spatula until fully combined. The dough will be very firm.

  Step 3

  Using a 1-inch ice cream scoop or melon baller, make dough balls and evenly space them on the parchment-lined pans. Use your thumb to make an indentation in the top of each cookie, flattening the centers and then filling each with a half-teaspoon or so of preserves.

  Step 4

  Bake just until set, about 15 minutes, rotating the pans halfway through. Wait 5 minutes before transferring the cookies to a rack to cool. When completely cooled, store in an airtight tin. 

  Yields about 44 cookies

For Your Best Health

The Mediterranean Diet: Still No. 1

According to the U.S. News & World Report 2024 rankings, created in partnership with The Harris Poll and with input from a panel of leading health experts, the Mediterranean diet has once again taken the No. 1 spot in the Best Diets Overall category, thanks to its focus on diet quality and primarily plant-based foods. The Mediterranean diet also claimed the top spot in the categories Best Diets for Diabetes, Best Heart-Healthy Diets, Easiest Diets to Follow, Best Diets for Bone and Joint Health, Best Family-Friendly Diets, and Best Diets for Healthy Eating, and the No. 2 spot in the Best Weight Loss Diets and the Best Plant-Based Diets categories. 

One of the reasons it’s both adoptable and adaptable is that there are so many cuisines to choose from when looking for recipes. Dishes that are popular in Turkey and Greece will offer different tastes than those from Italy, France, or Spain or from Morocco and other North African countries. But the unifying elements are the same: the emphasis on vegetables, fruits, extra virgin olive oil, nuts, whole grains, legumes, herbs, spices, and other plant-based foods that leave you feeling satisfied; minimal food processing; and a convivial atmosphere in the kitchen and at the table. 

The Mediterranean diet also ranks high for what it leaves out:saturated fat, added sugars, and excess salt—all so prevalent in the typical American diet and so likely to leave you wanting more because foods with a low-nutrient profile are not truly satisfying. Eating them regularly also poses health risks. Eating a Mediterranean-style diet, on the other hand, translates to a longer life, a higher quality of life, and a lower risk of chronic diseases such as cancer, dementia, and heart disease.

The Mediterranean diet food pyramid is a great way to visualize the foods to focus on and how often to eat them. Whole grains, legumes, vegetables, fruit, and olive oil make up most of your daily intake. Seafood can be enjoyed a few times a week; animal proteins like poultry, eggs, cheese, and yogurt less often; and red meat less often still. But you also have a lot of leeway, so you don’t need to feel guilty about eating foods not on the pyramid. Nothing is totally eliminated, though you’re advised to eat foods like sugary desserts, butter, heavily processed foods like frozen meals, candy, and refined grains and oils sparingly.

To get started on the Mediterranean diet, or to more closely follow it, U.S. News & World Report suggests these tips:

• Think of meat as your side dish and whole grains or vegetables as your main dish. 
• Look beyond Greek and Italian cuisines for inspiration—in all, 22 countries border the Mediterranean Sea!
• As with any diet, do some advance meal planning so you won’t be tempted by convenience foods after a long day at work. For instance, cook up a batch of grains or lentils on the weekend to use for meals throughout the following week.
• Make water your main source of hydration. Wine is considered optional and then only in moderation—one to two glasses per day for men and one glass per day for women.

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