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Olive Oil Hunter News #239

Posted on by The Olive Oil Hunter

Pepper-and-Herb-Crusted Filet Recipe, Spotlight on Condimento Barili Exclusivi, Grinding Peppercorns, You can Be Too Thin, and Everyday Habits That May Shield You from Dementia

The holiday season is almost upon us, so I’m delighted to share my recipe for a fabulous beef tenderloin, guaranteed to wow you and your guests. It’s also a good time for a reminder on the importance of healthy habits, some of which get shelved for the next two months as parties and dinners take precedence. Maintaining good-for-you strategies isn’t as hard as you might think and, as you’ll read in the Fitness Flash below, they can be transformative.

Pepper-and-Herb-Crusted Filet

  • Pepper-and-herb-crusted filet Pepper-and-Herb-Crusted Filet

    Balsamic vinegar enhances this most tender cut of beef and adds richness to the pan juices.

    Ingredients

    • 8 garlic cloves, peeled 
    • 2 tablespoons coarse sea salt
    • 1/3 cup extra virgin olive oil, plus 2 tablespoons for searing 
    • 1 tablespoon Condimento Barili Exclusivi, plus more for drizzling
    • 1 tablespoon fresh coarsely cracked black pepper
    • 2 tablespoons fresh thyme leaves
    • 1/4 cup fresh rosemary needles from a 3- or 4-inch sprig 
    • 2 tablespoons grainy mustard
    • One 3-pound center-cut beef tenderloin, trimmed as needed

    Directions

    Step 1

    Preheat your oven to 450ºF. In a small food processor, process the garlic and salt until the garlic is finely chopped. Add the 1/3 cup olive oil, vinegar, black pepper, thyme, and rosemary, and process until the herbs are evenly chopped. Stir in the mustard and set aside.

    Step 2

    Heat a large cast-iron skillet or Dutch oven over medium-high heat. When hot, add the 2 tablespoons olive oil and then the beef, searing it on all sides until nicely browned, 3 to 4 minutes per side, making quarter turns with tongs. Transfer the meat to a cutting board and let cool slightly.

    Step 3

    Coat the tenderloin evenly on all sides with the reserved herb mixture, and then transfer it to a meat rack set in a roasting pan. Roast it until the internal temperature reaches your desired doneness on an instant-read thermometer, about 20 to 30 minutes for medium-rare (depending on its thickness). Let it rest for at least 10 minutes to seal in the juices before you carve it into thick slices. Serve with a drizzle of pan juices and a few drops of vinegar.

    Yields 8 servings

Healthy Ingredient Spotlight: Condimento Barili Exclusivi

Healthy Ingredient Spotlight

Condimento Barili Exclusivi

Condimento Barili Exclusivi

With so many bottles on supermarket and gourmet shop shelves labeled “balsamic,” it’s important to know that true balsamic vinegar can only come from Modena, Italy. The highest designation is Aceto Balsamico Tradizionale DOP (Denominazione di Origine Protetta,or Protected Origin Denomination), which is crafted exclusively from cooked grape must, the result of cooking down all parts of the grapes. This kind of vinegar is aged for a minimum of 12 years, and a few ounces cost well over a hundred dollars, so it’s not used for cooking or making vinaigrettes but for drizzling sparingly as a finishing touch.

Aceto Balsamico di Modena IGP (Indicazione Geografica Protetta, or Protected Geographical Indication) is made from grape must and wine vinegar and aged in wooden barrels for at least two months. It gets sweeter and more harmonious as it achieves the perfect ratio of density to acidity. 

Since I first introduced the T. J. Robinson Curated Culinary Selections, I’ve always included a very special balsamic, Condimento all’Aceto Balsamico di Modena IGP Barili Exclusivi—meaning “from exclusive barrels.” The condimento designation allows vinegar vintners to go beyond the strict requirements set by the consortiums in Modena, whose job it is to make sure their rules are adhered to. This year’s is our richest yet. The barrels used during the aging process impart complex flavors and a richer texture through contact with the wood. The result is a truly unique balsamic full of character. I love it in marinades and sauces and as a drizzle on finished dishes.

Quick Kitchen Nugget: Grinding Peppercorns

Quick Kitchen Nugget

Grinding Peppercorns

Ground black pepper starts to lose its flavor within a matter of days, so the taste of packaged ground pepper, which has likely been sitting around for months, is going to be disappointing. That’s why I prefer buying whole black peppercorns. The question then becomes whether to use a pepper mill to grind it as you need it or run small amounts through a bean or spice grinder and transfer it to a shaker jar.

The answer depends on how fast you’ll use it. If you cook every day, you’re likely to go through the jar in short order, and this approach can be a time and labor saver. I also like to have a dedicated grinder for pepper so I don’t run the risk of transferring flavors, which can happen if you use the same grinder for coffee or a strong spice like cumin. (Most grinders can be washed, but follow manufacturer directions carefully.) On the other hand, if you mostly use black pepper to season cooked food, use a pepper mill at the table. The classic hourglass-shaped mill works well for many people, but if you have hand arthritis or any other limitations, consider getting an electric one that requires less effort.

For Your Best Health: You can Be Too Thin 

For Your Best Health

You can Be Too Thin 

Legend has it that Wallis Simpson, the former Duchess of Windsor, famously said you can never be too rich or too thin. As it turns out, at least half that statement may be false. New research presented at the annual meeting of the European Association for the Study of Diabetes in Vienna, Austria, challenges long-held assumptions about body weight and health. 

“Both underweight and obesity are major global health challenges,” says Sigrid Bjerge Gribsholt, MD, PhD, of the Steno Diabetes Center Aarhus at Aarhus University Hospital in Aarhus, Denmark, who led the research. “Obesity may disrupt the body’s metabolism, weaken the immune system, and lead to diseases like type 2 diabetes, cardiovascular diseases, and up to 15 different cancers, while underweight is tied to malnutrition, weakened immunity, and nutrient deficiencies. There are conflicting findings about the BMI range linked to lowest mortality. It was once thought to be 20 to 25, but it may be shifting upward over time owing to medical advances and improvements in general health.”

To provide some clarity, Dr. Gribsholt, Professor Jens Meldgaard Bruun, MD, also of the Steno Diabetes Center Aarhus, and colleagues used health data to examine the relationship between BMI and mortality in 85,761 individuals (81.4% female, median age at baseline 66.4 years). About 8% of the participants died during the 5-year follow-up period. 

Their analysis found that people in the underweight category were almost three times more likely (2.73 times) to have died than those with a BMI toward the top of the healthy range (22.5 to <25.0 kg/m2, the reference population). People with BMI of 40 kg/m2 and above (categorized as severe obesity) were more than twice as likely (2.1 times) to have died compared with the reference population.

However, higher mortality rates were also found for some BMIs that are considered healthy. People with a BMI of 18.5 to <20.0 kg/m2, at the lower end of the healthy weight range, were twice as likely to have died as those in the reference population. Similarly, those with a 20.0 to <22.5 kg/m2, in the middle of the healthy weight range, were 27% more likely to have died than the reference population.

By contrast, individuals with a BMI in the overweight range (25 to <30 kg/m2) and those with a BMI at the lower part of the obese range (30.0 to <35.0 kg/m2) were no more likely to have died than those in the reference population, a phenomenon sometimes referred to as being metabolically healthy or “fat but fit.” Those with a BMI of 35 to <40.0 kg/m2 did have an increased risk of death of 23%.

Researchers saw a similar pattern when they looked at the relationship between BMI and obesity in participants of different ages, sexes, and levels of education, but they were surprised to find that BMI was not associated with a higher mortality—up to a BMI of 35 kg/m2—and that even a BMI 35 to <40 kg/m2 was only associated with a slightly increased risk.

“One possible reason for the results is reverse causation: Some people may lose weight because of an underlying illness,” said Dr. Gribsholt. “In those cases, it is the illness, not the low weight itself, that increases the risk of death, which can make it look like having a higher BMI is protective. Since our data came from people who were having scans for health reasons, we cannot completely rule this out. It is also possible that people with higher BMI who live longer—most of the people we studied were elderly—may have certain protective traits that influence the results. Still, in line with earlier research, we found that people who are in the underweight range face a much higher risk of death.”

“BMI isn’t the only indicator that someone is carrying unhealthy levels of fat,” Dr. Bruun pointed out. “Other important factors include how the fat is distributed. Visceral fat—fat that is very metabolically active and stored deep within the abdomen, wrapped around the organs—secretes compounds that adversely affect metabolic health. As a result, an individual who has a BMI of 35 and is apple-shaped—the excess fat is around their abdomen—may have type 2 diabetes or high blood pressure, while another individual with the same BMI may be free of these problems because the excess fat is on their hips, buttocks, and thighs. It is clear that the treatment of obesity should be personalized to take into account factors such as fat distribution and the presence of conditions such as type 2 diabetes when setting a target weight.”

Fitness Flash: Everyday Habits That May Shield You from Dementia

Fitness Flash

Everyday Habits That May Shield You from Dementia

Alzheimer’s is on the rise, but evidence shows lifestyle interventions can significantly preserve memory and cognition. Prevention may hold the key to reducing the massive global burden of dementia, according to a commentary from researchers at Florida Atlantic University’s Charles E. Schmidt College of Medicine, published in The American Journal of Medicine.

An estimated 7.2 million Americans over age 65 currently live with Alzheimer’s disease. That number is expected to nearly double to 13.8 million by 2060. These increases reflect more than demographic shifts; they point to a growing public health crisis that requires a proactive new approach. While chronological age is the strongest known risk factor for cognitive decline, losing cognitive function is not an inevitable part of aging.

“While deaths from cardiovascular disease have declined since 2000, deaths from Alzheimer’s disease have surged by more than 140%,” said commentary coauthor Charles H. Hennekens, MD, the First Sir Richard Doll Professor of Medicine and Preventive Medicine and senior academic advisor at Schmidt. “At the same time, it is estimated that up to 45% of dementia risk could be attributed to modifiable lifestyle and environmental factors.”

Lifestyle risk factors like physical inactivity, poor diet, obesity, alcohol use, and conditions such as hypertension, diabetes, depression, and social or intellectual isolation are believed to contribute to cognitive decline. The authors point out that the same therapeutic lifestyle changes proven effective for reducing risks of cardiovascular and other major diseases may also help reduce cognitive decline, potentially with additive effects when multiple risk factors are present.

The commentary highlights the recently published results from POINTER, the first large-scale US-based randomized trial to test whether intensive lifestyle changes can improve cognitive outcomes in older adults at high risk of decline. In this trial, participants who were assigned at random to a structured, team-based lifestyle intervention showed statistically significant and clinically meaningful improvements in global cognition over two years. These gains were especially notable in executive functions such as memory, attention, planning, and decision-making. The intervention emphasized regular physical activity, a combination of Mediterranean and DASH-style diets, cognitive stimulation, and social engagement reinforced through ongoing professional guidance and group support.

These findings are similar to an earlier Finnish trial, the FINGER trial, in which participants with elevated cardiovascular risk scores assigned at random to a multidomain lifestyle approach experienced cognitive benefits. “The data from both these landmark large-scale randomized trials demonstrate that lifestyle changes—previously shown to reduce heart disease and cancer—also hold transformative potential for brain health,” Dr. Hennekens said.

The researchers also speculated about biological mechanisms that may underlie these benefits. Physical activity, for example, increases brain-derived neurotrophic factor, which supports hippocampal growth, while also improving blood flow and reducing inflammation. Healthy dietary patterns like the Mediterranean and DASH diets can lower oxidative stress and improve insulin sensitivity as well as risks of cardiovascular disease. Quitting smoking may help preserve brain structure and white matter integrity, and regular social and cognitive engagement promotes neuroplasticity and mental resilience.

“The implications for clinical practice, public health, and government policy are potentially enormous,” said Parvathi Perumareddi, DO, coauthor and an associate professor of family medicine at Schmidt. “Clinicians now have powerful evidence-based tools to help their patients prevent or slow cognitive decline, tools that go beyond medications, are generally low-risk, and are cost-effective. Public health agencies could adopt the framework of trials like POINTER and FINGER to develop brain health programs.”

“While more research is needed, the current totality of evidence supports a clear path forward: invest in lifestyle-based strategies to protect brain health,” said Dr. Hennekens. “Doing so will not only benefit individuals at risk but also serve as a powerful tool for reducing national and global health care burdens related to cognitive decline.”

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Olive Oil Hunter News #223

Posted on by The Olive Oil Hunter

Summer Lentil Salad Recipe, Spotlight on Lentils, The Mediterranean Diet for IBS and Outrunning Alzheimer’s

Lentils are the unsung heroes of the legume family—high in protein and fiber along with other nutrients and fast to cook. They’re the perfect replacement for rice in summer salads and side dishes. They also fit right into the Mediterranean diet, a way of eating that could be a welcome change from the FODMAP diet for people living with IBS, according to a new study. I’m also sharing research that takes a deeper dive into exercise as a weapon in the war against Alzheimer’s.

Summer Lentil Salad

  • Summer lentil salad Summer Lentil Salad

    This protein-packed legume makes a satisfying meatless meal on its own as well as a zesty side dish for grilled tuna or salmon. 

    Ingredients

    For the lentils:

    • 1 cup dried French (du Puy) lentils
    • 3 cups homemade or low-sodium canned chicken stock, more broth or water as needed
    • 2 stalks celery, diced
    • 2 large carrots, diced
    • 1 bay leaf
    • 1 teaspoon coarse sea salt
    • 1 small red onion, diced
    • 1 large bell pepper, diced
    • 2 tablespoons finely chopped fresh flat-leaf parsley
    • Salt as desired

    For the dressing:

    • 1 tablespoon red wine vinegar, more to taste
    • 1 small shallot, minced
    • 1/8 teaspoon freshly ground black pepper
    • 1 tablespoon Dijon mustard
    • 1/4 cup extra virgin olive oil

    Directions

    Step 1

    Place the lentils in a sieve and rinse under cold running water, picking through to remove any pebbles. Bring the stock to a boil in a large pot, then add the lentils, celery, carrots, bay leaf, and salt. Turn down the heat to maintain a simmer, cover the pot, and cook until the lentils are tender but still toothsome (think al dente), about 25 minutes. Check 5 minutes in advance to make sure there’s still some liquid so that the lentils won’t scorch. If the lentils aren’t tender once the broth evaporates, add 1/2 cup more liquid and continue cooking 5-10 more minutes.

    Step 2

    While the lentils are cooking, make the dressing. In a medium bowl, mix the vinegar, shallot, black pepper, and Dijon. Slowly whisk in the olive oil. Taste and add more vinegar if desired.

    Step 3

    When the lentils are ready, strain off any remaining liquid and transfer to a large bowl; discard the bay leaf. Fold in the red onion, bell pepper, and parsley. Pour on the dressing and toss to coat. Taste and add salt as desired. Serve at room temperature or chilled.

    Yields 8 servings

Healthy Ingredient Spotlight: Lentils

Healthy Ingredient Spotlight

Let’s Hear It for Lentils

High in fiber, vitamin C, and other antioxidants, strawberries also deliver potassium, folate, and magnesium. But they also have a tendency to get moldy when moisture gets trapped between the berries, especially in typical clamshell plastic containers. A simple storage trick is to unpack them as soon as you get home and transfer them, unwashed, to a paper towel-lined glass container—line them up upside down, leaving a bit of room between them, and store in the fridge, uncovered, suggest the experts at the Utah State University Extension. Wash them just before hulling (a curved grapefruit knife works great) and blot dry with fresh paper towels.

dried lentils

Quick Kitchen Nugget: Making Lentils in Advance

Quick Kitchen Nugget

Making Lentils in Advance

With 22 grams of protein in every cup of cooked French lentils, these nutrient-dense nuggets are great to have in the fridge, ready to sprinkle on green salads, add to other side dishes, or have as a satisfying snack drizzled with olive oil. Once you’ve cooked up a batch, drain them and let them come to room temperature. Transfer to a glass container and pop into the fridge. They’ll stay fresh for up to one week.

For Your Best Health: The Mediterranean Diet for IBS 

For Your Best Health

The Mediterranean Diet for IBS 

IBS, or irritable bowel syndrome, affects an estimated 4 to 11 percent of all people, and most prefer dietary interventions to medication. Many try following the low-FODMAP diet, according to researchers at Michigan Medicine. It improves symptoms in more than half of patients, but it’s restrictive—it cuts out so many foods that people find it hard to follow. Previous investigations from these researchers, who were looking for more acceptable versions, led to their “FODMAP simple” diet, which only restricts the food groups in the FODMAP diet that are most likely to cause symptoms. Still, because any type of restrictive diets can be difficult to adopt, Michigan Medicine gastroenterologist Prashant Singh, MBBS, and his colleagues decided to look at a completely different alternative, the Mediterranean diet. 

Many physicians are already behind the Mediterranean diet because of its benefits to cardiovascular, cognitive, and general health. With so many advantages, they wanted to see whether it could also bring IBS symptom relief. “In addition to the issue of being costly and time-consuming, there are concerns about nutrient deficiencies and disordered eating when trying a low-FODMAP diet. The Mediterranean diet interested us as an alternative that is not an elimination diet and overcomes several of these limitations related to a low-FODMAP diet,” said Dr. Singh.

The Mediterranean Diet for IBS 

For the pilot study, 20 participants, all of whom were diagnosed with either IBS-D (diarrhea) or IBS-M (mixed symptoms of constipation and diarrhea), were randomized into two groups. For four weeks, one group followed the Mediterranean diet and the other followed the restriction phase of a low-FODMAP diet.

The primary endpoint was an FDA-standard 30 percent reduction in abdominal pain intensity after four weeks. In the Mediterranean diet group, 73 percent of the patients met the primary endpoint for symptom improvement versus 81.8 percent in the low-FODMAP group. Though the low-FODMAP group experienced a greater improvement measured by both abdominal pain intensity and the IBS symptom severity score, the Mediterranean diet did provide symptom relief with fewer food restrictions.

“This study adds to a growing body of evidence that suggests that a Mediterranean diet might be a useful addition to the menu of evidence-based dietary interventions for patients with IBS,” said William Chey, MD, chief of gastroenterology at the University of Michigan, president-elect of the American College of Gastroenterology, and senior author of the research paper.

Researchers found the results of this pilot study encouraging enough to warrant future and larger controlled trials to investigate the potential of the Mediterranean diet as an effective intervention for patients with IBS. They believe studies comparing the long-term efficacy of the Mediterranean diet with long-term outcomes following the reintroduction and personalization phases of the low-FODMAP diet are needed.

Fitness Flash: Outrunning Alzheimer’s?

Fitness Flash

Outrunning Alzheimer’s?

A Mass General Brigham study, published in Nature Neuroscience, has revealed how exercise rewires the brain at the cellular level. “While we’ve long known that exercise helps protect the brain, we didn’t fully understand which cells were responsible or how it worked at a molecular level,” said senior author Christiane D. Wrann, DVM, PhD, a neuroscientist and leader of the Program in Neuroprotection in Exercise at the Mass General Brigham Heart and Vascular Institute and the McCance Center for Brain Health at Massachusetts General Hospital. “Now, we have a detailed map of how exercise impacts each major cell type in the memory center of the brain in Alzheimer’s disease.”

The research team from Mass General Brigham and collaborators at SUNY Upstate Medical University leveraged advanced single-nuclei RNA sequencing (snRNA-seq), a relatively new technology that allows researchers to look at activity at the molecular level in single cells for an in-depth understanding of diseases like Alzheimer’s, along with a widely used preclinical model for Alzheimer’s disease. Focusing on a part of the hippocampus, a critical region for memory and learning damaged early in Alzheimer’s, they identified specific brain cell types that responded most to exercise. 

They exercised a common mouse model for Alzheimer’s disease using running wheels, which improved the mice’s memory compared to their sedentary counterparts. They then analyzed gene activity across thousands of individual brain cells, finding that exercise changed activity both in microglia, a disease-associated population of brain cells, and in a specific type of neurovascular-associated astrocyte (NVA), newly discovered by the team, which are cells associated with blood vessels in the brain. Furthermore, the scientists identified the metabolic gene Atpif1 as an important regulator to create new neurons in the brain. “That we were able to modulate newborn neurons using our new target genes set underscores the promise our study,” said lead author Joana Da Rocha, PhD, a postdoctoral fellow working in Dr. Wrann’s lab.

To ensure the findings were relevant to humans, the team validated their discoveries in a large dataset of human Alzheimer’s brain tissue, finding striking similarities. “This work not only sheds light on how exercise benefits the brain but also uncovers potential cell-specific targets for future Alzheimer’s therapies,” said Nathan Tucker, a biostatistician at SUNY Upstate Medical University and co-senior author of the study. “Our study offers a valuable resource for the scientific community investigating Alzheimer’s prevention and treatment.”

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Half a tablespoon of olive oil a day significantly lowered the risk of dementia-related death

Posted on by The Olive Oil Hunter

Reference: Tessier A-J, Cortese M, Yuan C, et al. Consumption of olive oil and dietary quality and risk of dementia-related death. JAMA Network Open. 2024;7(5):e2410021. doi:10.1001/jamanetworkopen.2024.10021.

A recently published analysis of two large, long-term studies found that consuming half a tablespoon or more of olive oil per day lowered the risk of dying of dementia by up to 34% in both women and men. The protective effect of olive oil consumption was even greater in women.

More than 92,000 participants from the Nurses’ Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS) were included in this analysis. The NHS started in 1976 and enrolled 121,700 female registered nurses (ages 30–55). The HPFS began in 1986 as a similar study in men, enrolling 51,525 male healthcare professionals (ages 40–75).

Study participants responded every other year to detailed food frequency questionnaires (FFQ) about their consumption of specific foods. Questions about olive oil were added in 1990. Total olive oil intake was determined by three responses: olive oil used for salad dressings, olive oil added to food or bread, and olive oil used for baking or frying at home.

Olive oil intake frequency was categorized as follows:

• Never, or less than once per month
• Less than 4.5 grams (about one teaspoon) per day
• Between 4.5 and 7 grams per day
• More than 7 grams (about half a tablespoon) per day

About two-thirds of the study participants (65.6%) were women, about a third (34.4%) were men, and the average age at the start of the study was 56 years. Each participant’s FFQs from 1990 to 2014 (or for as long as the participant remained in the study) were totaled and averaged. Average olive oil intake was 1.3 grams per day in both studies.

Participants in the highest olive oil intake group—half a tablespoon or more of olive oil per day— reduced their risk of dying of dementia by 28% to 34%, compared to study participants who never or very rarely consumed olive oil. These results were regardless of other dietary habits and factored in socio-demographic and lifestyle differences.

Deaths due to dementia were confirmed by physician’s review of medical records, autopsy reports, or death certificates of study participants.

It has been proposed that consuming olive oil may lower the risk of dementia-related death by improving blood vessel health, yet the results of this analysis were not impacted by hypertension or high cholesterol in participants.

Limitations of this analysis include its predominantly non-Hispanic white population of healthcare professionals, which reduces the ability to generalize these results across more diverse populations. Also, the FFQs did not dis-tinguish among types of olive oil, which differ in their amounts of polyphenols and other bioactive compounds.

Olive Oil Hunter News #170

Posted on by The Olive Oil Hunter

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!

  • Winter Pear Salad Olive Oil Hunter #247

    Winter Salad Recipe, Spotlight on Homemade Vinaigrettes, Prepping Greens, A New Benefit of Vitamin D, and Aerobics for Knee arthritis

    Salads aren’t just for summer, and if one of your New Year’s resolutions is to eat more fruits and veggies, this winter greens recipe fits the bill. I’ve dressed it with a sweet-tart vinaigrette that you can use with a variety of foods for lighter eating. I’m also sharing two new important findings: how vitamin D can help people avoid a second heart attack and a surprising way to manage knee arthritis.

    Winter Salad

    Healthy Ingredient Spotlight: Homemade Vinaigrettes

    Healthy Ingredient Spotlight

    Homemade Vinaigrettes

    Homemade Vinaigrette

    It’s no secret that most bottled dressings are loaded with sugar, artificial ingredients, and poor- quality oil. On the other hand, it’s so easy to make your own with just a few quality ingredients. Vinaigrettes can be made with a whisk, but using a blender or mini food processor can make fast work of it, especially if some ingredients need to be chopped or minced. As a general rule, you can pulse all the ingredients except the olive oil for a few seconds—let the machine mince any herbs, garlic, or shallots for you. Then with the machine still running, slowly add the olive oil through the feed tube until the vinaigrette is emulsified. Vinaigrette will keep for up to a week in the fridge; shake well or whisk as needed before using.

    Quick Kitchen Nugget: Prepping Greens

    Quick Kitchen Nugget

    Prepping Greens

    To maximize taste when making salads, prep your greens by rinsing and drying them in a salad spinner or with an absorbent kitchen towel—dressing coats them better when they’re dry and won’t be diluted by water clinging to the leaves. Rather than simply pouring vinaigrette over your salad, mix it in with two forks or tongs to really dress the greens. Also, keep in mind that vinaigrettes aren’t just for salads—drizzle them over roasted vegetables, grains, and cold meats. 

    For Your Best Health: A New Benefit of Vitamin D

    For Your Best Health 

    A New Benefit of Vitamin D

    In a large randomized clinical trial, researchers from Intermountain Health in Salt Lake City found that managing the vitamin D levels of people who experienced a heart attack through a “target-to-treat” approach, with blood levels monitored and dosages adjusted to reach an optimal range, cut the likelihood of a second heart attack by 50%. The findings were presented on Nov. 9 at the 2025 American Heart Association Scientific Sessions in New Orleans.

    According to researchers, the results carry global importance, as between one-half and two-thirds of people worldwide have low levels of vitamin D. In the past, most individuals received sufficient vitamin D through sunlight exposure. Today, with lifestyle changes and medical advice aimed at reducing skin cancer risk, people spend less time in the sun and must rely more on dietary supplements such as vitamin D3 to maintain healthy levels.

    Low vitamin D levels have long been linked to poor cardiovascular outcomes in observational studies. However, earlier clinical trials that provided standard supplementation doses failed to show measurable reductions in heart disease risk. Intermountain scientists wanted to test a different idea: Rather than giving everyone the same dose, what if supplementation was adjusted to reach a specific healthy vitamin D level?

    “Previous studies just gave patients supplementation without regularly checking blood levels of vitamin D to determine what supplementation achieved,” said Heidi May, PhD, cardiovascular epidemiologist at Intermountain and the study’s principal investigator. “With more-targeted treatment, when we checked exactly how supplementation was working and made adjustments, we found that patients had their risk of another heart attack cut in half.” 

    The Intermountain study, called the TARGET-D trial, ran from April 2017 to May 2023 and included 630 patients who had suffered a heart attack within a month of enrolling. Participants were followed until March 2025 to monitor cardiovascular outcomes.

    Patients were randomly assigned to one of two groups: One received no vitamin D management and the other underwent active, targeted vitamin D3 treatment. The goal for the treatment group was to raise blood levels of vitamin D to above 40 nanograms per milliliter (ng/mL). At the start, 85% of participants had blood levels of vitamin D below that threshold. More than half of the patients receiving targeted therapy required an initial dose of 5,000 international units (IUs) of vitamin D3 compared to typical supplement recommendations of 600-800 IUs.

    Blood levels of vitamin D were checked annually for those maintaining healthy levels. Patients with lower levels were tested every three months and had their dosage adjusted until reaching the 40 ng/mL target. Afterward, their levels were monitored once a year.

    Researchers tracked major cardiac events, including heart attacks, strokes, heart failure hospitalizations, and deaths. Out of 630 participants, 107 experienced such events. While there was no significant difference in the overall risk between the two groups, the chance of having a second heart attack was cut in half among those receiving targeted vitamin D3 treatment.

    “We’re excited with these results but know we have further work to do to validate these findings,” said Dr. May. Researchers plan to expand their work with a larger clinical trial to confirm and build upon these findings. “A larger study group will allow us to more fully evaluate whether targeted vitamin D management can reduce not only repeat heart attacks but also other forms of cardiovascular disease,” she said.

    Fitness Flash Icon: Knee arthritis? Try Aerobics! 

    Fitness Flash

    Knee arthritis? Try Aerobics!

    A sweeping review of 217 studies representing 15,684 participants found that aerobic exercises like walking and cycling offer the best pain relief and mobility gains for knee osteoarthritis. Compared to other types of exercise, aerobic training showed the strongest evidence across short- and long-term outcomes. All forms of exercise were found to be safe, but experts recommend making aerobic activity the foundation of treatment as it’s the most effective for easing pain, improving movement, and enhancing overall quality of life.

    Osteoarthritis develops when the cartilage cushioning the ends of bones wears down, leading to swelling, stiffness, and discomfort. It can affect any joint, but the knees are most commonly impacted. About 30% of adults over age 45 show signs of knee osteoarthritis on X-rays, and roughly half of them experience significant pain and mobility problems.

    Exercise is a cornerstone of osteoarthritis care, yet many medical guidelines lack clear direction on which kinds are most beneficial for knee osteoarthritis specifically. To clarify this, researchers analyzed the effectiveness and safety of several exercise approaches.

    Exercise for knee arthritis

    The trials varied in quality, but the team assessed the strength of the evidence using the internationally recognized GRADE (Grading of Recommendations Assessment, Development and Evaluation) system. They examined several key outcomes: pain reduction, physical function, gait performance, and quality of life. Each was measured at short-term (4 weeks), mid-term (12 weeks), and long-term (24 weeks) follow-ups. Across these studies, aerobic exercise consistently ranked highest in improving outcomes among all exercise types tested.

    Other exercise forms showed value too. Mind-body workouts likely provided a notable improvement in short-term function, neuromotor exercises likely boosted short-term gait performance, and strengthening or mixed routines improved function in the mid-term. Importantly, none of the exercise types resulted in more adverse effects than the control groups, indicating that these therapies are generally safe.

    The authors did acknowledge some study limitations. Many results came from indirect comparisons, certain outcomes lacked long-term data, and smaller studies may have influenced some early findings. Despite these limitations, the researchers describe their work as one of the most complete and current evaluations of exercise for managing knee osteoarthritis. They believe the findings, which were published in The BMJ, will help doctors make more-targeted recommendations.

    Based on the evidence, the team advises aerobic exercise “as a first-line intervention for knee osteoarthritis management, particularly when the aim is to improve functional capacity and reduce pain” and says if aerobic exercise is not possible owing to individual limitations, “alternative forms of structured physical activity may still be beneficial.”

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  • Winter Pear Salad Winter Salad

    Using sweet and tart vinegars adds complexity to this vinaigrette, which is a delicious foil for the slightly bitter greens and sweet pears.

    Ingredients

    For Vinaigrette:

    • 1 tablespoon red wine vinegar, such as Austrian Red Wine Vinegar
    • 1 tablespoon balsamic vinegar of Modena, such as Condimento Barili Exclusivi
    • 1/2 tablespoon Dijon mustard
    • 1/2 tablespoon honey
    • 1/4 teaspoon coarse sea salt, plus more to taste
    • 1/2 garlic clove, minced 
    • 1/3 cup extra virgin olive oil
    • Freshly ground black pepper to taste

    For the Salad:

    • 1/2 cup hazelnuts or walnut halves
    • 4 to 6 cups baby spinach, baby kale, escarole, or other winter greens, rinsed and dried
    • 2 ripe pears, cored and thinly sliced
    • Block of Parmigiano-Reggiano or 2 ounces mild blue cheese

    Directions

    Step 1

    Make the vinaigrette: In a medium mixing bowl, whisk together the vinegars, mustard, honey, salt, and garlic. Gradually whisk in the olive oil until the dressing is emulsified. Season to taste with pepper and more salt, if desired.

    Step 2

    Make the salad: Heat a small sauté pan. When hot, add the nuts and toast for 2 minutes until they become fragrant, tossing frequently; set aside.

    Step 3

    Divide the greens among 4 salad plates and top with equal amounts of pear slices and nuts. If using Parmigiano-Reggiano, use a cheese plane to make long shavings over each salad. If using blue cheese, crumble it. Drizzle a spoonful of vinaigrette over each salad and pass the rest on the side.

    Yields 4 servings

  • Hydroxytyrosol from Olives Is a Neuroprotective Agent

    One of the most powerful polyphenols in olive oil is hydroxytyrosol. Consuming hydroxytyrosol is linked to benefits in neurological, cardiovascular, and metabolic health, and the compound has demonstrated anti-inflammatory, anti-cancer, neuro-protective, and immuno-protective effects. A recently published scientific review in the journal Foods examines the growing body of evidence supporting the characterization of hydroxytyrosol as a “functional food,” with emphasis on its effects on neurological and cognitive processes.

    What is it?

    Hydroxytyrosol (hi-droxy-TY-roh-sol), abbreviated as HXT, is a phenol, a natural chemical that is both water-soluble and attracted to fats, which means that it can pass through cell membranes. Its chemical structure also explains its strong antioxidant and anti-inflammatory properties. HXT occurs mainly in olives—olive oil, fruit, leaves, and pulp—as well as in red and white wines.

    What does HXT do in the brain?

    HXT interacts with the brain and its vascular (blood vessel) system in 3 ways: 1) as an antioxidant and anti-inflammatory agent, HXT helps prevent damage to cerebral blood vessels and improves their function; 2) lab studies show that, by reducing oxidation and inflammation, HXT helps maintain the proper functioning of the blood-brain barrier (BBB), a crucial filter inside the brain’s blood vessels that controls what substances enter and exit the brain; 3) in studies in humans, consuming HXT in the form of high-phenolic EVOO resulted in less “leakage” across the BBB and, as reflected in participants’ performance on cognitive tests, improved connectivity between brain regions.

    HXT and its metabolites (the components of a substance that are formed when metabolic processes, such as digestion, break it down) are able to cross the BBB to interact with specific brain processes, enhancing protective activity and dampening inflammatory activity that is linked to depression and cognitive decline.

    How much HXT is needed to obtain its benefits?

    In studies in humans, the above benefits were observed with an HXT intake ranging from 7 to 15 mg/day. In terms of EVOO, this translates to a daily consumption of about 25 to 50 ml of high-phenolic olive oil, or ~2 to 3 tablespoons. Table olives—regardless of their color or brining—also provide an excellent source of HXT.

    What’s next for HXT?

    This body of promising evidence has intensified interest in the development of HXT-enriched foods and other ways of delivering this health-promoting compound. HXT is highly bioavailable, which means that, after it is consumed and digested, it is readily absorbed and transported by the body. So, for now—perhaps for always—the most effective, efficient, and delicious way to obtain the neuroprotective benefits of HXT is “food-first,” via high-phenolic EVOO.

    Reference: Martínez-Zamora Z. Foods 2025;14(21):3624.

  • White chocolate pistachio truffles Olive Oil Hunter News #246

    Fruit and Nut White Chocolate Truffles Recipe, Spotlight on Pistachios, The Scoop on Scoops, Coffee and A-Fib, Walk this Way to Cut Risks to Heart Health

    Perfect for your New Year’s Eve celebration or to bring to a party, these luscious white chocolate truffles are a snap to make but look oh so elegant. As you set health goals for the coming year, simple lifestyle habits can have a big impact, especially on your heart. Read how coffee may stave off recurrent A-fib and how just 10 to 15 minutes of sustained walking can prevent many heart conditions.

    Fruit and Nut White Chocolate Truffles

    Healthy Ingredient Spotlight: Picking Pistachios

    Healthy Ingredient Spotlight

    Picking Pistachios

    Shelled pistachios are the easiest for cooking as well as snacking, but keep in mind that they’re usually roasted and salted—not the best option for sweets. When using pistachios for baking, making truffles, or as a pretty garnish, for instance, look for shelled pistachios marked “raw.” These are in their natural state, unroasted and unsalted.

    Quick Kitchen Nugget: The Scoop on Scoops

    Quick Kitchen Nugget

    The Scoop on Scoops

    Ice cream scoops

    Scoops with a spring-loaded handle are great for dishing out ice cream as well as for forming truffles, cookies, and even meatballs! You might already have one or more in your tool drawer. But if not or if you’re looking to expand the range of sizes you have, know that cookie scoops and ice cream scoops aren’t 100% interchangeable. Some cookie scoops are sturdier and might have sharper edges. I’ve always found that the spring-loaded handle is the most important feature because it allows you to release the food easily, preserving much of its rounded shape. 

    Scoops tend to come sized by the volume they hold, such as 1-, 2-, and 3-tablespoon (those measurements roughly correspond to 1.5, 1.75 and 2 inches in diameter), and you can find them all the way up to a 1/2 cup or more. Look for stainless steel and, if you use them often, an ergonomic design with a soft grip that’s easier on your hands. 

    For Your Best Health: Coffee and A-fib

    For Your Best Health 

    Coffee and A-Fib

    New research suggests that drinking coffee may help protect against atrial fibrillation, or A-fib, a common heart rhythm disorder that causes the heart to beat too quickly and irregularly, sometimes leading to stroke or heart failure.

    For years, doctors have advised people with A-fib and other heart issues to stay away from caffeine, fearing it could worsen symptoms. But research done at the University of California San Francisco and the University of Adelaide in Australia found just the opposite.

    “Coffee increases physical activity, which is known to reduce atrial fibrillation,” explained Gregory M. Marcus, MD, an electrophysiologist at UCSF Health and the senior author of the study, which was published in JAMA. Dr. Marcus added that “caffeine is also a diuretic, which could potentially reduce blood pressure and in turn lessen A-fib risk. Several other ingredients in coffee also have anti-inflammatory properties that could have positive effects.”

    Rates of A-fib have been climbing in recent years, largely due to aging populations and increasing obesity. More than 10 million adults in the United States have been diagnosed, and experts estimate that as many as one in three people may experience the condition at some point in their lives.

    Coffee and A-Fib

    To explore whether coffee helps or harms, the researchers designed the DECAF (Does Eliminating Coffee Avoid Fibrillation?) study, the first randomized clinical trial to test the relationship between caffeinated (despite the study’s acronym) coffee and A-fib. 

    The trial involved 200 patients who were regular coffee drinkers and had persistent A-fib or a related condition known as atrial flutter along with a history of A-fib. All underwent electrical cardioversion, a procedure that uses a controlled electrical shock to restore normal heart rhythm. Participants were randomly assigned to drink either at least one cup of caffeinated coffee or an espresso shot each day or completely avoid coffee and other caffeinated beverages for six months.

    At the end of the study, the group that drank coffee experienced a 39% lower risk of recurring A-fib episodes. In addition to coffee’s potential anti-inflammatory effects, the researchers proposed that those who drank coffee may have naturally replaced less healthy drinks, such as sugary sodas, with coffee instead.

    “The results were astounding,” said first author Christopher X. Wong, PhD, of UCSF, the University of Adelaide, and the Royal Adelaide Hospital. “Doctors have always recommended that patients with problematic A-fib minimize their coffee intake, but this trial suggests that coffee is not only safe but likely to be protective.”

    Fitness Flash Icon: Walk this Way to Cut Risks to Heart Health 

    Fitness Flash

    Walk this Way to Cut Risks to Heart Health

    New research revealed that walking in uninterrupted longer bouts of 10 to 15 minutes significantly lowers cardiovascular disease risk by up to two-thirds compared to shorter strolls of under 5 minutes. 

    An international team of researchers from the University of Sydney and Universidad Europea found that even people who walk fewer than 8,000 steps daily can see major heart health benefits simply by changing how they walk. Those who took their steps in one or two continuous sessions had lower rates of heart attacks, strokes, and death. Even when covering the same total number of steps, uninterrupted longer walks appear to provide greater benefits for the heart than do scattered short strolls throughout the day. 

    The work, which was published in the Annals of Internal Medicine, explored how walking patterns affect the health of people who are generally inactive. The study involved 33,560 adults between the ages of 40 and 79 who typically walked fewer than 8,000 steps a day and had no history of cardiovascular disease or cancer. Participants wore research-grade wristbands for one week to record both their step counts and how their steps were distributed throughout the day.

    The researchers followed their health outcomes for about eight years and found striking differences in cardiovascular risk between those who walked in shorter versus longer bouts:

    • People who walked continuously for 10 to 15 minutes daily had only a 4% chance of experiencing a cardiovascular event such as a heart attack or stroke compared to a 13% risk among those who walked continuously for just 5 minutes a day.
    • The benefits were greatest for the least-active individuals, particularly those taking 5,000 or fewer steps. Within this group, the risk of developing cardiovascular disease fell from 15% among short walkers to 7% among those who walked up to 15 minutes at a time.
    • Among the most-sedentary participants (5,000 or fewer steps a day), the risk of death dropped from 5% for those walking in 5-minute bouts to under 1% for those taking longer walks.

    Co-lead author Matthew Ahmadi, PhD, deputy director of the Mackenzie Wearables Research Hub and member of the Charles Perkins Centre at the University of Sydney, explained: “For the most inactive people, switching from brief walks here and there to longer continuous walks may come with some health benefits. There is a perception that health professionals have recommended walking 10,000 steps a day is the goal, but this isn’t necessary. Simply adding one or two longer walks per day, each lasting at least 10 to 15 minutes at a comfortable but steady pace, may have significant benefits, especially for people who don’t walk much.”

    Senior author Professor Emmanuel Stamatakis, director of the Mackenzie Wearables Research Hub and physical activity theme leader at the Charles Perkins Centre, added: “We tend to place all the emphasis on the number of steps or the total amount of walking but neglect the crucial role of patterns—for example, how walking is done.”

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  • White chocolate pistachio truffles Fruit and Nut White Chocolate Truffles

    Cranberries and pistachios pair so well in these creamy white chocolate truffles but have fun experimenting with your own combinations—the technique is exactly the same. 

    Ingredients

    • 4 ounces dried cranberries
    • 10 ounces shelled pistachios, divided use
    • 1 pound white chocolate, preferably 35% cacao
    • 1/2 cup heavy cream
    • 2 tablespoons extra virgin olive oil
    • 1 teaspoon vanilla extract

    Directions

    Step 1

    Coarsely chop the cranberries and 4 ounces of the pistachios; set aside. Chop the rest of the pistachios more finely and transfer to a shallow bowl; set aside.

    Step 2

    Coarsely chop the chocolate; reserve 2 ounces and place the rest along with the heavy cream in a large microwave-safe glass bowl. Microwave at 30% power for 2 minutes, stir, and repeat until the chocolate is not quite fully melted. Out of the microwave, add the remaining chocolate to the bowl, let sit for 2 minutes, and then stir until smooth.

    Step 3

    Stir in the olive oil and vanilla, then fold in the coarsely chopped cranberries and pistachios. Turn the mixture onto a parchment paper–lined rimmed sheet pan or cookie sheet and gently flatten it with a spatula. Place in the fridge for 20 minutes to firm up for shaping.

    Step 4

    Once chilled, transfer the paper with the chocolate to your countertop and line the sheet pan with a clean piece of parchment. Using a 1-tablespoon scoop, make a truffle ball and drop it into the bowl of chopped pistachios. Roll it in the nuts, then place on the prepared sheet pan. Repeat with the rest of the chocolate.

    Step 5

    Place the pan in the fridge to firm up the truffles, about 20 minutes. If not serving right away, place them in a tin or covered dish and keep in the fridge. Refrigerated, the truffles will stay fresh for up to 2 weeks.

    Yields about 4 dozen truffles

  • Lobster Risotto Olive Oil Hunter News #245

    Lobster Risotto  Recipe, Spotlight on Lobster and Handling Lobster Tails, Music and Your Brain, Poor Sleep Doubles Running Injuries 

    Love to pull out all the stops for the holidays? This lobster risotto is a crowd-pleaser, with simple directions to master the dish. At the time of year when many of us think about improving health, two new studies provide easy-to-adopt lifestyle habits for better living: how music can help avoid cognitive decline and how sleep can help avoid sports injuries. 

    Lobster Risotto 

    Healthy Ingredient Spotlight: Lobster

    Healthy Ingredient Spotlight

    Lobster

    Unlike many other splurges, you can enjoy lobster without any guilt. It does have dietary cholesterol, but the cholesterol in foods isn’t what impacts a person’s cholesterol level—that has more to do with saturated fat consumption, and in that department lobster comes in under many other protein sources. It also has far fewer calories than an equivalent portion of meat. Lobster’s a good source of protein and, while it doesn’t have as much omega-3 fatty acids as a fatty fish like salmon, it has more than other types of shellfish. 

    Quick Kitchen Nugget: Handling Lobster Tails

    Quick Kitchen Nugget

    Handling Lobster Tails

    Most tails are sold frozen. Let them slowly defrost overnight in a bowl in your fridge. As with all shellfish, whether you steam, boil, or grill it, avoid overcooking, which can make the meat rubbery. When the shells go from blue or brown to orangey red, you know they’re done, typically about 1 minute per ounce (e.g., 6 minutes if the tails weigh about 6 ounces). Use a pair of kitchen shears to cut the length of the undersides and release the meat. If you’re making a cold recipe or not using the meat right away, place it in a sealed glass container in the fridge.

    For Your Best Health: Music and Your Brain

    For Your Best Health 

    Music and Your Brain

    Couple listening to music while cooking

    Listening to music after age 70 appears to be linked with a meaningful reduction in dementia risk, according to a research team from Monash University in Melbourne, Australia. The project, led by Monash honors student Emma Jaffa and Professor Joanne Ryan, examined how both listening to music and playing instruments relate to cognitive health in later years. 

    The researchers based their work on information from the ASPirin in Reducing Events in the Elderly (ASPREE) study and the ASPREE Longitudinal Study of Older Persons sub‐study, analyzing data from more than 10,800 older adults.

    People who reported always listening to music demonstrated the strongest cognitive advantages, with a 39% lower incidence of dementia and a 17% lower incidence of cognitive impairment, along with higher overall cognitive scores and better episodic memory (used when recalling everyday events). Those who both listened to and played music on a regular basis had a 33% reduced risk of dementia and a 22% reduced risk of cognitive impairment.

    The outcomes of the research “suggest music activities may be an accessible strategy for maintaining cognitive health in older adults, though causation cannot be established,” Jaffa said.

    Senior author Professor Ryan emphasized the urgency of exploring options to help delay or prevent dementia. “With no cure currently available for dementia, the importance of identifying strategies to help prevent or delay onset of the disease is critical,” she said. “Evidence suggests that brain aging is not just based on age and genetics but can be influenced by one’s own environmental and lifestyle choices. Our study suggests that lifestyle-based interventions, such as listening to and/or playing music can promote cognitive health.” The results were published in the International Journal of Geriatric Psychiatry.

    Fitness Flash Icon: Poor Sleep Doubles Running Injuries 

    Fitness Flash

    Poor Sleep Doubles Running Injuries 

    If you’re one of the 620 million people who regularly go for a run, you probably like to get an early start. But if you haven’t slept well the night before, you could be putting yourself at greater risk of injury.

    A survey of 425 recreational runners was conducted by Professor Jan de Jonge, PhD, a work and sports psychologist at Eindhoven University of Technology in the Netherlands and adjunct professor at the University of South Australia, and Toon W. Taris, PhD, of the Department of Social, Health and Organizational Psychology at Utrecht University in the Netherlands. The researchers discovered that participants who reported shorter sleep duration, lower sleep quality, or frequent sleep problems were almost twice as likely to experience an injury compared to those who slept well.

    The results, published in Applied Sciences, provide what Dr. de Jonge calls “compelling evidence that sleep is a critical yet often overlooked component of injury prevention” and not just recovery. “While runners specifically focus on mileage, nutrition, and recovery strategies, sleep tends to fall to the bottom of the list,” he explained. “Our research shows that poor sleepers were 1.78 times more likely to report injuries than those with stable, good-quality sleep, with a 68% likelihood of sustaining an injury over a 12-month period. That’s a strong reminder that how well you rest is just as important as how hard you train.”

    Recreational running remains one of the most popular sports worldwide, yet it carries a substantial risk of injury. Studies estimate that up to 90% of runners will be injured at some point, resulting in millions of dollars lost each year in medical bills and missed work. Dr. de Jonge’s team took a comprehensive approach, examining sleep not only in terms of duration but also quality and disorders. This broader view helped identify how different aspects of sleep contribute to physical vulnerability.

    “Sleep is a vital biological process that allows the body and mind to recover and adapt to the physical and mental demands of training,” said Dr. de Jonge. “When sleep is disrupted or insufficient, the body’s ability to repair tissues, regulate hormones, and maintain focus diminishes, all of which can increase injury risk.”

    The study revealed that runners who struggled with falling asleep woke up frequently during the night or who rarely felt rested were the most prone to injury. In contrast, those who maintained consistent sleep schedules and felt well rested reported significantly fewer injuries. 

    Experts generally recommend seven to nine hours of sleep per night, though athletes often benefit from additional rest, including short naps, to enhance both physical and mental recovery. To improve sleep quality, maintaining consistent bedtimes, limiting screen use before sleep, reducing caffeine and alcohol, and maintaining a quiet, cool bedroom environment are all advised, noted the researchers.

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  • Lobster Risotto Lobster Risotto

    A delicious and festive dish, this can be made quite easily with store-bought lobster broth and a pound of cooked lobster meat. I’m also including directions for making it from scratch, if you prefer, simplified by using only tails. You can get even more flavor from two whole lobsters—after steaming, remove all the claw and tail meat, then use all the shells, legs included, for the stock.

    Ingredients

    For Homemade Lobster Stock:

    • 4 small (4-ounce) or 2 large (8-ounce) lobster tails, defrosted if frozen
    • 3 tablespoons extra virgin olive oil
    • 2 celery stalks, trimmed and diced
    • 2 carrots, peeled and diced
    • 1 large onion, peeled and diced
    • 2 tablespoons tomato paste
    • 1/2 teaspoon sweet paprika, such as Heirloom Sweet Paprika
    • 2 bay leaves

    For the Risotto:

    • 3 or 4 threads saffron
    • 1/2 cup dry vermouth
    • 3 tablespoons extra virgin olive oil, plus more for drizzling
    • 2 large shallots, minced
    • 1-1/2 cups short grain risotto rice, such as carnaroli, vialone nano, or arborio
    • Reserved homemade lobster stock or 4 cups best-quality store-bought stock
    • Reserved lobster meat or 8 (or more) ounces store-bought lobster meat
    • 3/4 cup freshly grated Parmigiano-Reggiano, divided use
    • Freshly ground black pepper to taste
    • 2 tablespoons chopped fresh chives

    Directions

    Step 1

    To make the stock: Steam the lobster tails on a rack over simmering water in a large covered pot until they turn a bright red-orange, about 8 minutes. Use tongs to transfer them to a cutting board, then pour the cooking liquid into a 4-cup heatproof measuring cup; if needed, add enough water to make 4 cups.

    Step 2

    Use kitchen shears to cut through the underside of the shells and remove the tail meat. Slice into 1-inch medallions, place in a dish, and cover; set aside.

    Step 3

    Heat a large skillet or Dutch oven. When hot, add the olive oil, lobster shells, and all the vegetables. Sauté until the vegetables soften, stirring frequently. Add the tomato paste to the center of the pan and cook it until it darkens in color. Carefully whisk in the reserved liquid, plus another 2 cups of water, the paprika, and the bay leaves. 

    Step 4

    Bring to a boil, then simmer for an hour. Strain the broth into a clean saucepan, pressing down on the vegetables to extract all the liquid. You should have 4 cups; if not, add enough water to make that amount.

    Step 5

    To make the risotto: Soften the saffron in the vermouth; set aside. Bring the lobster stock to a low simmer in a medium saucepan. Heat a heavy sauté pan or Dutch oven over medium heat. When hot, add the olive oil and shallots, sautéing them until soft, but don’t let them brown. Add the rice to the pan and stir to thoroughly coat with the oil. Cook until the rice is slightly translucent, about 7 to 10 minutes, stirring often.

    Step 6

    Add the vermouth-saffron mix to the pan and cook until the liquid has nearly evaporated. Ladle 1/2 cup of the hot stock into the rice mixture and stir continuously. When the liquid is almost completely absorbed, stir in another 1/2 cup of hot stock. Repeat until the rice is creamy yet al dente, about 25 minutes (you may not need all the stock). 

    Step 7

    Stir in 1/2 cup of the Parmigiano-Reggiano and the lobster medallions. If the risotto is too thick, stir in any remaining stock or water, 1/4 cup at a time. Season to taste—the risotto might taste salty enough from the cheese but will benefit from a few twists of a pepper grinder. Serve immediately, topping each portion with a drizzle of olive oil and some chives and passing the rest of the cheese on the side.

    Yields 4 servings

  • T. J. Robinson and Nicola Ruggiero Quarter 4—Italian Harvest

    From the Heart of Il Bel Paese Three Beautiful Extra Virgin Olive Oils To Create Magical Meals with Friends and Family

    T.J. Robinson The Olive Oil Hunter
    • Enjoy this dazzling trio, hand-selected by your Olive Oil Hunter, with prized varietals from award-winning family farms.
    • Savor vibrant flavors that reflect bountiful polyphenols, the nutrients responsible for extra virgin olive oil’s many health benefits.
    • Know that they’re certified 100 percent extra virgin olive oil by an independent lab and were rushed to the US by jet for maximum freshness and flavor.

    For millennia, olives have played a part in every aspect of Italian culture, from food to religious observances to medicine. With over 500 olive varieties, the harvest is an especially magical time here. The tourist crowds are mostly gone, the weather is cooler, and the air is perfumed with the green, herbaceous aroma of olio nuovo. But the relaxed pace that a casual visitor might enjoy is a world apart from the intensity with which my Merry Band of Tasters and I move as we hunt for the ultimate extra virgin olive oils for our Club members.

    T. J. Robinson and Duccio Morozzo della Rocca tasting olive oil with Roman Colosseum in background
    The crafting of olive oil predates the Colosseum, the historic backdrop for the grand tasting organized by international olive oil expert Duccio Morozzo della Rocca as soon as I landed in Rome. We narrowed down our choices to the most promising varietals, all from gold-medal-winning farms, and welcomed the opportunities to strengthen relationships—old and new—that you’ll read about in the following profiles.

    “Go South, Young Man”

    We had an inkling of what to expect before we landed in Rome, with advance word that it would be a difficult season for many producers in Central Italy—Tuscany, Umbria, Lazio—because of the vagaries of Mother Nature.

    This was apparent at the grand tasting organized by international olive oil virtuoso Duccio Morozzo della Rocca, yet we were dazzled by the first batch of samples from other regions. We narrowed it down to our leading contenders and headed east to Abruzzo, then south to Puglia (with a fun side trip to Campania), to create the sensational trio.

    T. J. Robinson and Dr. Marino Giorgetti
    In his role as competition panel leader, sensory analysis expert Dr. Marino Giorgetti tastes about 4,000 oils each year! When we met, we formed a mutual admiration society—I expressed my appreciation for everything he has done to deepen the understanding of olive oil’s characteristics, and he graciously acknowledged my decades of work sharing this knowledge through the Club and making exceptional olive oil available to our members.

    A Brush with History

    In Penne, a town known for its historic brick structures (and the fashion house of Brioni), we worked with Claudio Di Mercurio of Frantoio Mercurius to craft an exquisite Dritta, our medium oil. Dritta means reliable—but never staid—and it lived up to its name once again. We deliciously enhanced it with Leccino and Frantoio. I was equally thrilled when Claudio organized a dinner with Dr. Marino Giorgetti, a groundbreaking figure in the world of extra virgin olive oil.

    Dr. Giorgetti’s career started in the early ’80s at the Experimental Institute for Elaiotechnics (the science and technology of olive oil production) in Città Sant’Angelo. He was soon collaborating with Dr. Mario Solinas, the pioneering agronomist who conceptualized the sensory analysis of olive oil. Earlier olive oil assessment had been based purely on chemistry. The organoleptic descriptors used today—including those in our own “Impressions” sections—did not exist. An olive oil could get a pass on paper but completely fail on taste. There weren’t even words to express taste defects that characterize inferior oils. That all changed in 1989, when the International Olive Council adopted the use of sensory analysis, based on the work of Dr. Solinas and his counterparts in five other countries, forever redefining how extra virgin olive oil would be judged.

    Since then, Dr. Giorgetti has traveled the world, teaching olive oil professionals how to be panel tasters—the top judges at competitions—using sensory descriptors. For more than 20 years, he has been panel leader and technical director of the Sol d’Oro International Competition, an organization with the foresight to hold separate events for the Northern and Southern hemispheres so that neither is at a freshness disadvantage, given their opposite harvest seasons. This desire to optimize freshness is the same reason that I, each year, divide my olive oil quests between the globe’s halves.

    T. J. Robinson and Fratelli Ruggiero
    Fratelli Ruggiero’s Nicola Ruggiero, second from left, doesn’t run his groves from behind a desk. Like me, he’s happiest in the field, checking on the olives, watching over the harvest, and enjoying being part of a dedicated team—he’s also pleased to know how much Club members appreciate his olive oils.

    The Adriatic Awaits

    Our hunt continued in Puglia, where we worked with brothers Nicola and Mario of Fratelli Ruggiero to craft our mild oil, an amazing Favolosa with a touch of Don Carlo. These two olives are modern-era cultivars, celebrated for their divine fruitiness and spiciness—mild, yes, but brimming with amazing aromas and fabulous flavors.

    Having reconnected last year with master miller Nicolangelo Marsicani (we originally met over a decade ago!), I was eager to collaborate with him on our exceptional bold selection. I call him the Picasso of olive oil because of his ingenious artistry that went into creating our vibrant and perfectly balanced Coratina.

    Puglia also tempted me with its many culinary treasures, from the freshest seafood in coastal Bari to the heartier dishes in storied inland towns like Altamura and Mariotto. I’m thrilled to share some of these delights with you in the recipe section. As always, they—and your own favorite recipes—will be elevated by the delicious oils in this trio.

    Happy drizzling!

    T. J. Robinson 
    The Olive Oil Hunter®

    This Quarter’s First Selection

    • Producer: Fratelli Ruggiero, Puglia, Italy 2025
    • Olive Varieties: Favolosa, Don Carlo
    • Flavor Profile: Mild
    Fratelli Ruggiero, Bitonto, Puglia, Italy 2024 Fresh Pressed Olive Oil

    After the success of our inaugural Fratelli Ruggiero olive oil last year, I couldn’t wait to reconnect with Nicola and Mario Ruggiero, the fratelli (brothers) creating exquisite liquid gold in Puglia.

    From our very first meeting, I felt that Nicola and I were kindred spirits. Just over 20 years ago, while I was starting this Club to bring unmatched fresh-pressed oils to the US, Nicola sensed a growing desire in his country for artisanal EVOO—food-friendly oils with distinctive flavor profiles to lavish on favorite dishes. That was when he decided to add Favolosa to his groves for its herbaceous personality, “with more perfume of green grass,” as he described. Another cultivar, Don Carlo, with notes of Mediterranean herbs, soon followed.

    Fast forward to this year’s harvest. Don Carlo was so enchanting when we tasted it at the mill that I decided to create another exciting first for the Club: the combination of Favolosa enhanced with Don Carlo. While most beloved olive cultivars are thousands of years old, these two are making history after mere decades. Both were developed naturally in the late 1980s–early 1990s by the late Giuseppe Fontanazza, director of the Institute of Research on Olive Growing of Perugia and a legend in the field of olive culture. He saw the need for olives that would thrive in the face of growing environmental challenges such as drought and disease while, of course, producing stunning oils.

    At dinner with Nicola Ruggiero in the historic town of Altamura, we feasted on frittata with zucchini and mint, zucchini carpaccio with wild arugula, slow-cooked lamb, and pane di Altamura, its namesake crusty bread in a wondrous shade of yellow. “We exert a lot of effort for 12 very tough months,” Nicola told me as we toured the groves. “Sometimes I think, why am I doing all this? But when there is passion, the results are beautiful. It’s also beautiful to have a partner and a friend like you and to know that our oil is so well received by your Club members. I hope they enjoy it in good health.”

    The Favolosa and Don Carlo trees are indeed thriving in the Ruggiero groves, thanks in part to genetics but also to key steps Nicola and Mario have taken. Because of less rain each year, they switched to a more targeted irrigation system that uses water more efficiently. They also insist on top-of-the-line milling equipment. When other producers doubted such big investments, Nicola waved them off, knowing that these decisions would all be reflected in the bottle.

    As happened to many other producers this year, a good number of blossoms in the Ruggiero groves were lost to frost. In this situation, a tree, despite bearing less fruit, will still provide the same amount of energy for the fruit’s development, causing the existing olives to ripen faster than normal—making it easy to miss the magic window, the perfect time to harvest for optimal flavor. But the Ruggiero team knows when and how to harvest. On hand this season was Dr. Andrea Pezzolla, an agronomist born and raised in Puglia and a highly sought-after miller. Talk about a small world—he spends a month in the Southern Hemisphere during its harvest and often works with our Australia-based friend and producer Leandro Ravetti. We so appreciated Andrea’s input as we perfected the final blend.

    My Merry Band of Tasters and I were able to explore more of Puglia on this trip, especially the food! One bite and we knew why Puglia is called the breadbasket of Italy—its locally grown durum wheat gives bread and pasta unique flavor. I’ve translated the most delectable dishes into recipes that you can enjoy, each elevated by this marvelous olive oil.

    T. J. Robinson at Panificio Piscopo
    Lunch at the mill was always a treat with focaccia adorned with fresh tomatoes and onions from Panificio Piscopo, an Old World–style bakery founded in 1900 in the neighboring town of Mariotto.

    Impressions and Recommended Food Pairings

    This exquisite expression of the Favolosa and Don Carlo olive varieties is both vibrant and rare. Inhale the freshness of green grass and tomato leaf along with baby spinach, Belgium endive, arugula, celery, parsley, basil, green banana, apple, and vanilla. On the palate, it’s bright and persistent, evoking fresh walnut, tomato, and celery leaf, with the lingering bitterness and spiciness of arugula and white pepper and pleasing notes of sweet almond on the finish.

    It’s perfect for mild vinaigrettes to drizzle on salads and other greens. It will elevate smoothies, yogurt, eggs, mozzarella, fresh tomatoes, and avocado. It will enhance chicken scarpariello,* turkey, mild fish, and shrimp dishes; pasta sauces; Tuscan braised green beans; root vegetable soups; grains and legumes, especially white beans and lentils; and lingue di gatto and other cookies.

    *See the recipe section below for bolded dishes.

    This Quarter’s Second Selection

    • Producer: Frantoio Mercurius, Abruzzo, Italy 2025
    • Olive Varieties: Dritta, Leccino, Frantoio
    • Flavor Profile: Medium
    Frantoio Mercurius Extra Virgin Olive oil Fresh Pressed Olive Oil Club

    An invaluable tip from olive oil expert Duccio Morozzo della Rocca, a charter member of my Merry Band of Tasters, motivated me in 2018 to check out Claudio Di Mercurio’s farm in Abruzzo. Claudio, Duccio said, was milling exquisite olive oil on his 60-acre farm. Though a novice (Claudio produced his first oil in 2010), his oils were already winning awards. We even had a mutual friend—Giorgio Mori—a manufacturer of high-end olive milling equipment, who helped Claudio outfit his state-of-the-art olive mill.

    Though I’d made many trips to Italy, I’d never visited Abruzzo until then. This stunning region, pinned between the Apennine Mountains and the Adriatic Sea, is known as the greenest region in Italy. (Incredibly, 70 percent of the European continent’s species of wildlife call Abruzzo home.) When we first met, the genial Claudio introduced me to an Abruzzese cultivar—Dritta (rhymes with Rita). I was positively captivated. I couldn’t wait to share this remarkable oil with my Club members. Unbelievably, this is the eighth consecutive year this vigorous, highly dependable olive has met my rigorous standards. Its record is unprecedented. Most olive cultivars alternate yearly between high and low production, allowing the trees to restore their energy.

    There was a bit of “shrinkage” (wink, wink) from the meat board before gifted cook Graziella Di Mercurio served yet another sumptuous feast to my team and me. As you know, gauging an oil’s food-friendliness is a critical step in our selection process. We were especially eager to try Frantoio Mercurius on an Abruzzean specialty: seasoned skewers of cubed lamb—arrostincini—prepared on a trough-like grill called a mangal. The combination was ethereal.

    This year, Claudio and his family welcomed my team and me to their hilltop home near Penne with their usual effusive warmth. It’s always great to affirm our strong bond by catching up in person with each other’s lives.

    Claudio sprang a delightful surprise on me during my recent visit: He thoughtfully invited the esteemed olive oil expert Dr. Marino Giorgetti to join us for dinner one evening. I was thrilled to meet this olive oil pioneer. Read more about Dr. Giorgetti’s significant contributions to the development of standardized sensory criteria for olive oil above.

    Once again, this was a great year for Claudio’s olives—he tends a healthy mix of Dritta and other Italian varietals. No surprise: Abruzzo’s isolation and unique microclimates have favored its olive trees for thousands of years. Its oils were praised by ancient Roman poets like Virgil and Ovid, who, if they could taste the current early harvest of “liquid gold” from Frantoio Mercurius, would faint with joy.

    Also swoon-worthy are the magnificent meals Claudio’s sister Graziella prepares in a rustic stonework kitchen/pantry attached to the house. She pays homage to Abruzzo’s fabulous gastronomic heritage by cooking festive dishes like porchetta (slow-cooked spiced pork roll), stracciatella (a brothy soup with pasta), and my new favorite—tacchino alla Canzanese (boned and braised turkey, served with its natural gelatin). I felt supremely honored when Claudio confided that the family prepares these dishes for Easter, Christmas, and “when T. J. visits.”

    I predict you will enjoy this extraordinary blend on a multitude of winter dishes. See my specific suggestions below.

    A systems engineer by trade, Claudio Di Mercurio added passion to his analytical skills to produce some of the planet’s most exquisite oils. At the farm he’s lived on since he was six, Claudio and his family tend more than 4,000 olive trees, many of them a century old. They are so proud to share with you the blend we created for your winter dining pleasure, featuring the stalwart Dritta, its complexity amplified by a touch each of Frantoio and Leccino.

    Impressions and Recommended Food Pairings 

    Enhanced with Leccino and Frantoio, this Dritta delights. Take in the rich aromas of Tuscan kale and other dark leafy greens, artichoke, rhubarb, hazelnut, dark chocolate, apple, and culinary herbs like thyme, sage, and wild mint. These notes echo on the palate, along with the bitterness of radicchio, the sweetness of vanilla bean, and the spiciness of Szechwan peppercorns.

    Drizzle it on salads with nuts and fruits, steamed artichokes, borlotti and other beans, even chocolate ice cream. It enriches frittatas, minestrone, pallotte cacio e uova* and other simmered tomato sauces; crown roast of lamb, pork, and game; salmon, tiella Barese, and other shellfish dishes; whole roasted carrots and other root vegetables; apple spice muffins and other baked treats, like banana and pumpkin quick breads.

    *See the recipe section below for bolded dishes.

    This Quarter’s Third Selection

    • Producer: Nicolangelo Marsicani, Puglia, Italy 2025
    • Olive Varieties: Coratina
    • Flavor Profile: Bold
    Nicolangelo Marsicani Extra Virgin Olive oil Fresh Pressed Olive Oil Club

    Earlier in this report, I refer to Nicolangelo Marsicani as the Picasso of olive oil, for his bold genius. I also think of him as a poet, heeding Emily Dickinson’s rule to “tell the truth, but tell it slant.” Sometimes he speaks in riddles, like the Sphinx.

    Even the label on the extraordinary EVOO that bears his name is cryptic. When I ask him what the pentagon figure means, he pauses, then intones, “Perfect balance.” To me, the five-cornered shape looks like a constellation, reminding me that the stars must align when I select a superlative EVOO for my Club. Nicolangelo agrees, and we hone in on five critical factors that go into the production of a perfectly balanced olive oil: cultivar, climate/terroir, weather (Mother Nature), grove, and miller.

    Let’s lead with the miller. Asked how he got his start, Nicolangelo quips, “Trapiantato,” “transplanted,” or, colloquially, “born this way.” I chuckle, but it’s accurate—the Marsicani family’s olive mill, in the town of Cilento, in Campania, was registered with the chamber of commerce in 1928. Over time, the farm passed to Nicolangelo. He dismisses his early work in the “traditional old style, with a dusty mill and not taking care of things.” Everything changed when he “discovered tasting,” in the early 2000s. (Read about the science of olive oil tasting in the Pressing Report intro.) “From night to day,” he says; he modernized the mill with state-of-the-art equipment to focus on crafting ultra-premium, high-polyphenol EVOO.

    The Marsicani farm is an elite-level hub for quality-obsessed growers and millers across Italy—talented farmers bring their finest fruit to press, inspired millers come to collaborate, and the cross-pollination of expertise and experimentation forms lasting relationships and elevates the quality of Italian EVOO.

    Left: Esteemed master miller Nicolangelo Marsicani and I talk shop among fruit-laden olive trees. Nicolangelo’s century-old family farm (named Mill of the Year three times by Gambero Rosso) is in Campania, but he travels throughout Italy and the world as a consultant and teacher, sharing his vision and honing his own skills. Right: We celebrate our collaboration at Zi Filomena, an elegant traditional ristorante in Campania, where Nicolangelo has been a regular for decades. Amid savoring our immensely food-friendly Coratina on the array of delectable seasonal dishes, we toast to you!

    Reciprocally, Nicolangelo travels throughout the country, teaching (“learning,” he amends) and consulting at premier olive farms such as Fratelli Ruggiero, where we first collaborated last year. (We’d met more than a decade before, an encounter I recall with fond amusement, as it was clear that he was testing me. Fair enough—as an American in a safari hat, I’m accustomed to proving my bona fides.)

    With the paucity of olives in central Italy this year, Nicolangelo and I convened in Puglia, along with Michele Siniscalchi, a gifted technician who works regularly with the master miller. Our sights were set on a field of gorgeous Coratina, a challenging cultivar that, when handled right, makes an exquisite oil: spicy, robust, mind-blowing. Anticipating the “magic window,” we had to wait a few days as the fruit came off the tree in stages; this enabled us to harvest successive batches of the same crop while the weather cooled a bit.

    In the mill, Nicolangelo and Michele used “white gloves,” as the former puts it, modulating the crushing speed halfway through, slowing down the process to bring softer, rounder “edges” to the flavors. The different micro-batches combine to create a complex, dimensional, ultra-green-grassy-herbal-nutty, big, bold, fantastic oil.

    Left: Behold these gorgeous Coratina olives—although only the dazzling green fruit gets pressed into liquid gold. Early-harvest EVOO, bursting with polyphenols, is also the most flavorful and aromatic. Right: Tasting panel leader Nicolangelo Marsicani and I evaluate the top contenders of the season. As vice-president and head of education of Oleum, an international community of olive oil experts, Nicolangelo leads training workshops to improve olive oil quality worldwide.

    Impressions and Recommended Food Pairings 

    This assertive Coratina is intense and complex on the nose, rich with the aromas of almond, artichoke, green grass, arugula, kiwi, fennel, oregano, rosemary, and black pepper. The intensity continues on the palate, with notes of green almond and wheatgrass; herbs like wild mint, oregano, and sage; the bitterness of chicory and green tea; and the persistent spiciness of black pepper, celery leaves, and watercress.

    Lavish it on fried eggs; salads with kale and other dark greens; focaccia con patate,* crusty breads, and pizza; steak, veal, tuna, and sword-fish; curries and other Asian dishes. It will elevate creamy mushroom ragoût; winter veggies like broccoli and Brussels sprouts; hearty braises, bean soups, roasted potatoes, and roasted radicchio; aged cheeses; and double chocolate bundt cake and other dark chocolate desserts.

    *See the recipe section below for bolded dishes.

    Olive Oil and Health

    Kudos from Club Members

    Can't Live without it!
    My favorite olive oil in the world!!! Can’t live without it!!!
    Deborah P.Oneonta, NY

    Recipes

  • Double Chocolate Bundt Cake Double Chocolate Bundt Cake

    This rich and tender cake is a crowd pleaser. If you’d like to gild the lily for a triple chocolate cake, instead of the confectioners’ sugar, melt 1/2 cup half-and-half with 6 ounces dark chocolate pieces and drizzle over the top. Note: For an easy release, be thorough when you prep the bundt pan.

    Ingredients

    • 1 tablespoon butter, softened
    • 3/4 cup unsweetened cocoa powder, plus 2 tablespoons for the pan
    • 1 1/2 cup all-purpose flour
    • 1/4 cup white or golden whole wheat
    • 1 1/2 cups sugar
    • 1 1/2 teaspoons baking soda
    • 1 teaspoon baking powder
    • 1/2 teaspoon fine sea salt
    • 1 cup sour cream
    • 1/2 cup extra virgin olive oil
    • 2 large eggs, beaten
    • 1 cup freshly brewed coffee, cooled to room temperature
    • 2 teaspoons vanilla paste or extract
    • 5 ounces coarsely chopped dark chocolate
    • 3 tablespoons confectioners’ sugar

    Directions

    Step 1

    Preheat the oven to 350°F. Lightly brush the inside of a 12-cup bundt pan with the softened butter, getting into every nook and cranny (the more complex the style, the more thorough you need to be) and all over the center tube. Place the 2 tablespoons of cocoa in a small strainer and tap it around the inside of the pan, sprinkling it evenly over the butter, including the center tube. Invert the pan over your sink and tap it lightly to shake out any excess cocoa; set aside.

    Step 2

    Into a large bowl, sift the flours, cocoa powder, sugar, baking soda, baking powder, and salt through a strainer, then whisk to combine.

    Step 3

    Place the sour cream in a separate bowl and whisk in the olive oil, then the eggs, coffee, and vanilla. Pour it over the flour mixture and whisk to combine. Fold in the chopped chocolate.

    Step 4

    Pour the batter into the bundt pan and gently tap it on the counter to level it and remove any air bubbles.

    Step 5

    Bake for 50 to 60 minutes, until the cake starts to pull away from the sides of the pan and the tip of a sharp knife inserted into the cake comes out clean. Let cool for 20 minutes, cover with a cake plate, and invert. Lift off the pan and let the cake come to room temperature. (If the cake won’t come out, run a small silicone spatula around the inside perimeter of the pan and around the center tube, then invert again.)

    Step 6

    Before serving, place the confectioners’ sugar in a small strainer and tap the edge with two fingers to dust the top of the cake.

    Serves 10

  • Lingue di Gatto Cookies Lingue di Gatto Cookies

    Because of their shape, these cookies are called lingue di gatto, or cat’s tongues. They’re ubiquitous in Italy, enjoyed as a treat with espresso or served as a garnish for gelato and custards (they double as a spoon!). Chilling the piped dough before baking will help the cookies keep their shape, but they do spread out a lot. If you’re a fan of sandwich cookies, spread a layer of melted chocolate on the flat side of a cookie and top with another; let the chocolate harden before serving.

    Ingredients

    • 6 tablespoons unsalted butter, completely softened
    • 1 cup confectioners’ sugar
    • 2 tablespoons extra virgin olive oil
    • 1 teaspoon vanilla extract
    • 2 extra-large egg whites
    • 3/4 cup unbleached all-purpose flour
    • 1/4 teaspoon fine sea salt

    Directions

    Step 1

    Line two cookie sheets with parchment paper.

    Step 2

    In the bowl of a stand mixer fitted with the paddle attachment, or in a large bowl with a hand mixer, cream the butter and sugar until smooth. Beat in the olive oil and vanilla, then the egg whites, one at a time. Add the flour and salt and mix just until combined.

    Step 3

    Spoon the batter into a pastry bag fitted with a 1/2-inch round tip. Working with one cookie sheet at a time, pipe out rows of 3-inch lengths, leaving about 2 inches between each cookie. Place in the fridge for 15 to 20 minutes while you preheat the oven to 350˚F.

    Step 4

    Pipe out the rest of the batter on the second cookie sheet; place it in the fridge as you take out the first one.

    Step 5

    Bake the first batch of cookies until the edges turn golden, about 12 minutes, rotating the sheet halfway through. Repeat with the second sheet.

    Step 6

    Allow the cookies to cool for 10 minutes.

    Makes about 30 cookies

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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.

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