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!

• Bountiful Bean and Corn Salad

  Looking for a fast meal with layers of flavor? This dish has it all. What’s more, you can make it your own by adding other veggies or a protein, like poached shrimp or grilled chicken. Need it “to go”? Use a whole wheat or corn tortilla to turn it into a wrap. Note: If using canned corn, rinse and pat dry; if using frozen corn, defrost, rinse, and pat dry.

  Ingredients

  • 2 tablespoons extra virgin olive oil, plus more for drizzling
  • 2 cups corn kernels, fresh, canned, or frozen 
  • 3-ounce slice feta cheese, crumbled
  • Two 15.5-ounce cans black beans, rinsed and drained
  • 2 cups cherry tomatoes, halved
  • 1 large bell pepper, diced
  • 1 small red onion, diced
  • Coarse sea salt, to taste 
  • Freshly ground black pepper, to taste

  Directions

  Step 1

  Heat a wok over medium-high heat. When hot, add 2 tablespoons olive oil and the corn kernels. Cook until the corn gets a slight char. Add the feta crumbles and stir until they melt. Transfer the mixture to a large bowl.

  Step 2

  Fold in the beans, tomatoes, bell pepper, and red onion. Season to taste with salt and pepper, then drizzle with more olive oil.

  Yields 4 servings

• Croquetas de Pollo

  Croquetas—or croquettes, in the original French—are a favorite in tapas bars and homes throughout Spain. With a rich olive oil béchamel sauce as the binder, you can use whatever leftovers you have on hand—serrano ham, rice and vegetables, even fish. I’m partial to chicken and will poach two or three thighs in chicken broth for great depth of flavor. The peas are not traditional, but they add another layer of flavor and nutrients.

  Ingredients

  • 7 tablespoons extra virgin olive oil, divided use
  • 4 ounces onions, finely chopped
  • 8 tablespoons flour, divided use
  • 1 1/4 cups milk
  • 8 ounces cooked chicken, finely diced
  • 1 1/2 teaspoons fine sea salt
  • 1 teaspoon freshly ground black pepper
  • 1/4 teaspoon freshly grated nutmeg
  • 1/2 cup fresh steamed or frozen (thawed) green peas, drained (optional)
  • 2 eggs, lightly beaten
  • 1 cup fine breadcrumbs or panko

  Directions

  Step 1

  Heat a saucepan over medium heat. When hot, add 3 tablespoons olive oil and the onions; sauté until the onions turn soft and translucent. Sprinkle on 4 tablespoons flour and cook, whisking continuously, for 2 minutes, until the flour turns a warm blond color. Slowly whisk in the milk, 1/4 cup at a time, waiting for the sauce to rethicken before adding the next 1/4 cup. Once all the milk is incorporated, the sauce should be extremely thick.

  Step 2

  Fold in the chicken, salt, pepper, nutmeg, and green peas if using. Remove from the heat and transfer to a large glass bowl to cool. Once the mixture reaches room temperature, refrigerate it for at least 4 hours or overnight. It should be very solid before proceeding.

  Step 3

  To make the croquetas, set up three dishes—one for the rest of the flour, another for the eggs, and the third for the breadcrumbs. Working assembly-line style, scoop out 1/3 cup of the mixture and use your hands to form it into a 3-inch cylinder (or
  a round patty), dust it with flour, dip in the egg, and roll in the breadcrumbs. Place it on a rimmed sheet pan lined with parchment or waxed paper and repeat with the rest of the mixture.

  Step 4

  When all the croquetas have been formed, heat
  a large sauté or frying pan over medium-high heat. When hot, add the rest of the olive oil and as many croquetas as will fit without crowding. Sauté for 3 minutes on each side to crisp the coating and warm the filling. If necessary, make a second batch.

  Makes 10 croquetas

• Bacalhau à Lagareiro

  This dish translates to cod—the national fish of Portugal—in the style of the olive miller. Legend has it that this preparation was created to celebrate the early olive oil harvest. Traditionally it’s made with dried salt cod that’s been rehydrated, but I’m using cod tenderloin (any thick white fish fillet, fresh or frozen, lends itself to the prep). The fish is enhanced with batatas a murro—smashed potatoes. It’s often served with a raw garlic topping, perfect for fans of the “stinking rose.”

  Ingredients

  • 1 pound new or creamer potatoes, preferably all the same small size, scrubbed and patted dry
  • 6 tablespoons extra virgin olive oil, divided use
  • Coarse sea salt
  • 1/2 teaspoon dried rosemary leaves or the leaves from one fresh sprig
  • 1 large onion, cut into slivers
  • 4 garlic cloves, sliced
  • 1/4 teaspoon dried thyme or 1 teaspoon fresh thyme leaves
  • 1 to 1 1/2 pounds cod tenderloin or fillets
  • Freshly ground black pepper
  • Optional garnish: 4 raw garlic cloves, sliced

  Directions

  Step 1

  Place the potatoes in a baking dish that will be large enough to hold them and the fish. Drizzle the potatoes with 2 tablespoons olive oil, a sprinkle of salt, and the rosemary. Bake at 375°F for 30 to 40 minutes.

  Step 2

  While the potatoes are baking, heat a frying pan over medium heat. When hot, add 2 tablespoons olive oil and the onions; cook for 10 minutes, until soft and translucent, then add 1/2 teaspoon salt, the garlic, and thyme. Continue cooking just until the garlic softens; remove from heat.

  Step 3

  Turn the oven down to 350°F, then carefully take the baking dish out of the oven and use a kitchen mallet or a metal spatula to smash each potato, exposing the flesh (if the potatoes don’t give easily, put them back in the oven for another 15 minutes). Move them to the perimeter of the dish and fill the center with the onions and garlic. Place the fish right over the onions. Drizzle the fish with the remaining olive oil and sprinkle with salt and pepper.

  Step 4

  Bake for 10 minutes, then take the dish out of the oven, flip each potato, and use a serving spoon to drizzle the fish with olive oil from the bottom of the dish. Return to the oven for another 10 minutes or until the fish feels firm to the touch. Serve the fish topped with the onion mixture and raw garlic, if desired, and with the potatoes on the side.

  Serves 4

• Avocado Crema and Shrimp

  Rich avocados are puréed with traditional guacamole ingredients for a luscious cream. Instead of chips, serve with cold poached shrimp for a satisfying tapa or even a meal.

  Ingredients

  • 2 ripe avocados
  • 4 tablespoons extra virgin olive oil, plus more for drizzling
  • 1 tablespoon freshly squeezed lime juice
  • 1/4 cup chopped cilantro
  • 2 garlic cloves
  • 1 small jalapeño, stemmed and seeded
  • 1/2 teaspoon fine sea salt
  • Dash of freshly ground black pepper
  • 8 ounces cooked shrimp

  Directions

  Step 1

  Cut the avocados in half, remove the pits, and scoop the flesh directly into a high-powered blender or food processor. Add the rest of the ingredients except the shrimp and process on high until smooth; it should have the texture of whipped cream cheese. If too thick, add cold water, just 1 tablespoon at a time, and process for a few seconds.

  Step 2

  Spoon the avocado cream into highball glasses or small bowls and garnish with equal amounts of shrimp, whole or chopped, and a drizzle of olive oil.

  Serves 4 as an appetizer, 2 as a main course

• Salmorejo

  This is a traditional cold tomato soup, often made with plum tomatoes, but don’t confuse it with gazpacho. The tomatoes are the stars of this show. It takes mere minutes to whip up.

  Ingredients

  • 1 pound tomatoes, coarsely chopped
  • 1 garlic clove
  • 4 ounces crusty day-old bread, cut into small pieces
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon Pedro Ximénez sherry vinegar, more to taste
  • 1 teaspoon fine sea salt, more to taste
  • 1/2 teaspoon freshly ground black pepper, more to taste
  • 1/3 cup cold water if needed
  • 2 hard-boiled eggs, cut into chunks
  • 2 ounces serrano ham, cut into dice or strips

  Directions

  Step 1

  In a high-powered blender or food processor, pulse the tomatoes and garlic until almost puréed. Add the bread pieces and let the tomatoes soften them for a minute. Add the olive oil, vinegar, salt, and pepper and process until smooth. Add the water, if needed, to achieve the texture of cream of tomato soup

  Step 2

  Transfer to 4 bowls or wide mugs and top with equal amounts of hard-boiled eggs and ham.

  Serves 4

• Juande’s Migas

  Migas is Spanish for breadcrumbs, and this dish makes the most of a leftover loaf when sautéed and served with chorizo, the famed Spanish sausage. First developed as a breakfast dish in Andalucía, it’s popular throughout Spain for lunch and even dinner, and variations abound. This is the version I cooked with Juande de Dios of García-Molina, producer of this quarter’s medium selection.

  Ingredients

  • 8 ounces day-old bread
  • 1/2 cup water at room temperature, more if needed
  • 6 tablespoons extra virgin olive oil, divided use, plus more, for drizzling
  • 6 ounces chorizo, cut in 1/2-inch slices
  • 1 medium onion, about 8 ounces, halved and cut into slivers
  • 1 large bell pepper, 8 ounces, diced
  • 6 garlic cloves, minced
  • 1 teaspoon coarse sea salt, more to taste
  • 1/4 teaspoon freshly ground black pepper, more to taste
  • 4 eggs

  Directions

  Step 1

  Cut the bread into chunks, then pulse them in the food processor until you have a mix of small and medium pieces along with some crumbs (you can also do this all by hand). You should have about 4 cups.

  Step 2

  Transfer to a large bowl and add 1/2 cup water just to moisten them. Use your hands to work the water into the breadcrumbs, adding more only
  if needed (the breadcrumbs should be damp and crumbly, not soggy).

  Step 3

  Heat a 12-inch frying pan or wok over medium-high heat. When hot, add 2 tablespoons olive oil and the chorizo; cook until well browned, about 7 minutes. Add the onions, peppers, garlic, salt, and black pepper and cook until the peppers are tender, another 10 to 15 minutes. Use a slotted spoon to transfer the chorizo and vegetables to
  a nearby bowl, leaving as much oil in the pan as possible. Add another 2 tablespoons olive oil to the pan, then the bread; allow it to crisp for about 2 minutes before flipping the pieces. When they’re all fully toasted, fold in the chorizo and vegetables; turn off the heat.

  Step 4

  Heat another large frying pan over medium-high heat until hot. Add 2 tablespoons olive oil and then crack an egg into each quadrant of the pan. Let cook undisturbed until the whites are firm.

  Step 5

  Divide the migas among four plates and top each portion with a fried egg.

  Serves 4

• Piquillo Pepper and Goat Cheese Omelet

  Caramelizing onions is a labor of love—time consuming, but you can do other jobs in the kitchen while keeping an eye on them, and the taste is worth every minute. Maximize the effort by doubling or tripling the amount and save the rest for other dishes. Piquillo peppers are available online and in some stores, and come roasted, skinned, and jarred—they’re also great on sandwiches.

  Ingredients

  • 4 tablespoons extra virgin olive oil, divided use
  • 4 ounces onions, cut into thin slivers
  • 1 teaspoon fine sea salt, divided use
  • 4 large eggs, beaten
  • 1/4 teaspoon freshly ground black pepper
  • 2 piquillo peppers, cut into large dice
  • 1 scallion, trimmed and thinly sliced
  • 2 ounces goat cheese, crumbled
  • 1 teaspoon fresh thyme leaves
  • 1 tablespoon chopped fresh flat-leaf parsley

  Directions

  Step 1

  Heat a sauté pan over medium heat. When hot, add 2 tablespoons olive oil and the onions and cook for 5 minutes, then sprinkle with 1/2 teaspoon salt. Continue cooking over medium-low heat until tender and brown, 30 or more minutes (an hour or more if you double or triple the amount of onions). Transfer the onions to a dish.

  Step 2

  Raise the heat under the pan to medium-high. Beat the eggs in a bowl with the rest of the salt and the black pepper. Add the rest of the olive oil to the pan, then pour in the eggs. Cook undisturbed until firm around the edges, then place peppers, scallion, goat cheese, onions, and herbs on one half of the eggs. Fold the plain half over the fillings and continue to cook for another 3 minutes until the eggs are set; for ease, use a cake lifter instead of a spatula to fold. Then slide the omelet onto a serving plate.

  Yields 2 servings

• Pork Tenderloin Pedro Ximénez

  This dish takes its name from the exquisitely sweet Pedro Ximénez sherry. Pork tenderloin is an extremely lean cut that will stay juicy with my two-step sear-and-bake method. Thinly slice any leftovers and pile on a crusty roll for lunch the next day.

  Ingredients

  • 1 pork tenderloin, between 1 and 1 1/4 pounds
  • 3 tablespoons extra virgin olive oil, divided use
  • 1 1/2 teaspoons fine sea salt
  • 1 tablespoon freshly ground black pepper
  • 2 shallots, finely chopped
  • 2 garlic cloves, crushed, peeled, and minced
  • 1/2 cup Pedro Ximénez sherry
  • 1 cup beef stock
  • 1 tablespoon unsalted butter

  Directions

  Step 1

  Preheat the oven to 400°F. Place the tenderloin on a piece of parchment or wax paper. Brush it on all sides with 1 tablespoon olive oil, sprinkle on the salt, then pat on the black pepper.

  Step 2

  Heat a Dutch oven wide enough to hold the pork over high heat. When hot, add the rest of the olive oil and the pork. Sear the pork on all sides, turning it with tongs every 2 minutes.

  Step 3

  Cover the Dutch oven and place it in the oven to finish cooking for 10 minutes, or until an instant read thermometer registers 145°F when inserted into the thickest part of the tenderloin. Carefully place the Dutch oven on the stovetop and move the pork to a cutting board to rest while you make the sauce.

  Step 4

  Turn the heat up to high, add the shallots and garlic to the pan juices, and sauté for about 2 minutes, stirring constantly to avoid scorching. Deglaze the pan with the sherry, using a spatula to get up all the brown bits. Bring to a boil and cook until the sherry is reduced by half. Add the stock and boil it down until it’s reduced, again by half, and thick enough to coat the back of a spoon. Take the pot off the heat and whisk in the butter.

  Step 5

  Slice the tenderloin into 8 medallions, divide among 4 plates, and spoon on equal amounts of sauce.

  Serves 4

• Olive Oil Hunter News #208

  Avocado Tuna Salad Recipe, Spotlight on Canned Tuna, Safer Avocado Slicing, HDL Cholesterol and Brain Health, and Moderate Exercise and Appetite

  Move over avocado toast—avocado tuna salad is the new must-have dish. My recipe incorporates olive oil and cannellini beans for even more toothsome goodness. In fact, it’s loaded with ingredients that help boost good HDL cholesterol, which has many health benefits. For one, HDL may protect the brain’s gray matter, according to new research done at UT Southwestern Medical Center. I’m also sharing a finding from Murdoch University in Australia that moderate-intensity exercise may help decrease appetite in people trying to lose weight.

  Avocado Tuna Salad

  

  Healthy Ingredient Spotlight

  Update on Tuna

  

  Because of its availability and low price, canned tuna is the most consumed fish in the US. But recent recalls (due to defects in the cans themselves) and concern over mercury levels in fish may have you wondering how safe it is to eat tuna and how often.

  The type of tuna matters. When Consumer Reports (CR) analyzed popular brands, their scientists found that chunk light and skipjack tuna have roughly a third of the mercury found in albacore, with some even greater variations by brand. Bumble Bee, Chicken of the Sea, StarKist, and Safe Catch Wild Elite had the lowest amounts of mercury and were deemed safe to eat up to three times a week, compared with albacore that on average should be limited to once a week. 

  Where the tuna was caught matters too. CR reported that “experts who study mercury contamination in fish have found that levels of it in different oceans appear to be linked to different practices and policies in the nations nearby. For instance, mercury contamination in tuna caught in the Pacific Ocean is on the rise, but levels are dropping in tuna from the Atlantic Ocean,” said Nicholas Fisher, PhD, a distinguished professor in the School of Marine and Atmospheric Sciences at Stony Brook University in New York. ​​“In China and India, they burn a lot of coal for electricity, and when you burn coal, you release a lot of mercury into the air, which eventually rains down; so mercury levels have been increasing somewhat in the Pacific,” Dr. Fisher added. “Whereas in the Atlantic, we’ve shown that the levels have declined a little bit, primarily because of efforts made in North America … to sort of scrub the mercury from coal-fired plants in the US and Canada.” 

  

  Quick Kitchen Nugget

  Safer Avocado Slicing

  You’ve probably seen chefs on TV piercing an avocado pit with the tip of a knife and then twisting it out. As impressive as this maneuver might look, it’s extremely dangerous, for fingers and the palm of your hand. According to a study published in The American Journal of Emergency Medicine, there were an estimated 50,413 avocado-related knife injuries from 1998 to 2017 in the US. An analysis of data from the US Consumer Product Safety Commission found there are roughly 24 avocado-related hospital visits per day!

  There’s even a name for this common injury: avocado hand. It happens when the knife slices through the fleshy part of the avocado and into your hand or fingers. This can lead to tendon, nerve, blood vessel, or muscle injury that could permanently affect the ability to use your hand. According to experts at University of Utah Health, here’s the right way to cut an avocado and remove the pit: 

  • Choose a ripe avocado and place it on a cutting board.
  • Use a butter knife and cut it in half lengthwise.
  • Twist the avocado to pull apart the halves.
  • Remove the pit by putting your index and middle finger between the pit and flesh and placing your thumb on the back to push and pop out the pit.
  • Remove the flesh from the skin with a spoon.

  

  For Your Best Health

  HDL Cholesterol and Brain Health 

  High-density lipoprotein (HDL), or good cholesterol, may play a vital role in conserving healthy brain matter in middle-aged adults, according to the first study to investigate a potential link between HDL function and brain volume. The research was done at UT Southwestern Medical Center and published in the Journal of Clinical Medicine. 

  “Our study has identified a novel role of HDL cholesterol function in maintaining gray matter volume in the brain, which is important for cognitive function in middle-aged adults,” said the study’s first author, John Giacona, PhD, assistant professor of applied clinical research and internal medicine in the School of Health Professions at UT Southwestern.

  The research involved 1,826 participants between the ages of 35 and 70 enrolled in the multiethnic, population-based Dallas Heart Study, a longitudinal study now in its 25th year. First, fasting lipoprotein concentrations were assessed using nuclear magnetic resonance. Participants were then tested for cognitive function, and their brain matter volume was measured using brain magnetic resonance imaging. Initial assessments took place between 2000 and 2002, and participants were reassessed between 2007 and 2009.

  Professor of internal medicine in the division of cardiology Anand Rohatgi, MD, and his team at UTSW’s Clinical Heart and Vascular Center measured HDL function in this study. Their findings revealed that higher concentrations of small-particle HDL—but not larger particles or total HDL concentration—were linked with greater gray matter volume and higher cognitive capacity.

  

  “Previous research has shown conflicting evidence regarding the concentration of HDL cholesterol in development of dementia or brain atrophy,” said senior author Wanpen Vongpatanasin, MD, professor of internal medicine and director of the hypertension section in the division of cardiology at UTSW. “However, the concentration of HDL cholesterol may not reflect their function.”

  HDL decreases the amount of low-density lipoprotein LDL, or bad cholesterol, in blood vessels by transporting the excess to the liver, where it gets broken down. “In addition, HDL particles exist in many sizes, which may be linked to their function,” Dr. Vongpatanasin said. “We now need to understand exactly how the small HDL particle, which can cross the blood-brain barrier, may have a beneficial role in maintaining brain health.” 

  This finding led the researchers to note that HDL cholesterol function or levels of small HDL particles may be used as markers for a population at risk of developing cognitive decline, though additional studies would be required to confirm the connection. 

  According to the UMass Chan Medical School Center for Applied Nutrition, to increase your HDL you should increase the amount of physical activity you do, lose weight if needed, quit smoking if you smoke, and aim to increase omega-3 fatty acids in your diet with foods like fatty fish (such as light tuna, salmon, trout, and sardines), freshly ground flaxseed, walnuts, and dark, leafy greens. 

  

  Fitness Flash

  Moderate Exercise and Appetite

  A recent study from researchers at the Murdoch University Health Futures Institute in Australia found that moderate-intensity exercise can significantly influence appetite-related hormones and perceptions in obese men. It provides new insights into how exercise can aid appetite control and weight management.

  According to one of the study authors, Timothy Fairchild, PhD, associate professor at Murdoch’s School of Allied Health, the study confirms their previous work showing the benefits of incorporating regular exercise into daily routines for individuals looking to manage their weight and improve their overall health.

  “People understand that exercise helps burn energy. A lot of people assume that exercise also increases hunger and energy intake afterwards,” said Dr. Fairchild. “We have previously shown, using high-intensity exercise, that this is not the case. This latest study shows that even moderate-intensity exercise can have immediate and beneficial effects on appetite control in males with obesity.”

  The study not only assessed food intake and appetite but also measured changes in hormones, which help regulate appetite. “Despite a strong focus on weight loss drugs in society at present, this study shows that lifestyle factors still have a strong and relevant role in helping people to live their healthiest life,” Dr. Fairchild added. “In fact, the hormones which have been shown to increase after exercise are the same hormones which the most successful weight loss drugs are mimicking. The added benefit of exercise is that you also receive the physical and mental health benefits of exercise.”

  Get More Recipes In Your Inbox!
• Avocado Tuna Salad

  This twist on tuna salad forgoes mayo for creamy, nutrient-dense avocado (the avocado should be ripe but still somewhat firm). This recipe is also great made with grilled tuna—the next time a fillet is on the dinner menu, consider making a little extra to enjoy this dish for lunch the next day.

  Ingredients

  • 3 tablespoons extra virgin olive oil, plus more for drizzling
  • 1 tablespoon fresh lime juice
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1/4 teaspoon fine sea salt 
  • 1/2 teaspoon freshly ground black pepper
  • 1 Hass avocado, cut into chunks
  • One 5-ounce can chunk light tuna, drained and flaked, or the equivalent amount of grilled tuna 
  • 1 cup cherry tomatoes, halved
  • 3/4 cup canned cannellini beans, rinsed and drained
  • 2 tablespoons minced red onion
  • 4 cups mixed spring greens, arugula, and/or baby spinach

  Directions

  Step 1

  In a large bowl, whisk the olive oil and lime juice. Whisk in the parsley, salt, and pepper. Place half the avocado chunks in the bowl and mash them into the dressing. Gently fold in the rest of the chunks, the tuna, tomatoes, beans, and red onion. 

  Step 2

  Divide the greens between two bowls and top with equal amounts of the tuna and drizzles of olive oil.

  Yields 2 servings

For Your Best Health

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

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

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

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

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

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

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

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

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

Exactly What Is the MIND Diet?

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

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

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

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

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

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

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

Mini Pistachio Thumbprint Cookies

• Mini Pistachio Thumbprint Cookies

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

  Ingredients

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

  Directions

  Step 1

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

  Step 2

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

  Step 3

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

  Step 4

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

  Yields about 44 cookies

For Your Best Health

The Mediterranean Diet: Still No. 1

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

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

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

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

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

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

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