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.
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
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.
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
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.
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?
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.”
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.
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.
This double dose of chicken plus vegetables delights by affording rich flavor and cooks all in one pan.
Ingredients
1 pound fingerling or red potatoes, halved lengthwise
1 tablespoon plus 1 teaspoon coarse sea salt
1/4 cup whole wheat flour
1/2 teaspoon freshly ground black pepper
1 pound chicken thighs
4 tablespoons extra virgin olive oil, divided use
8 ounces chicken sausage links, cut into 2″ slices
8 ounces button mushrooms, halved
1 yellow onion, halved and sliced into thin sections
4 garlic cloves, finely minced
1/2 teaspoon rosemary needles
1 cup white wine
2 cups homemade or store-bought low-sodium chicken broth
Directions
Step 1
Place the potatoes in a large pot and fill three-quarters with water; add the tablespoon of salt. Bring to a boil and cook for 7 minutes. Drain and set aside.
Step 2
In a large bowl, mix the flour, teaspoon of salt, and pepper. Cut each chicken thigh into thirds and toss in the flour mixture to coat; place next to your stovetop.
Step 3
Heat a large skillet or wok over medium heat. When hot, add 2 tablespoons olive oil and add the sausage slices. Cook for 5 minutes, flip with tongs, and cook for another 5 minutes. Move the sausage to the outside of the pan and add the chicken thighs; brown them on all sides. Add the mushrooms and sauté until browned on the edges. Use a slotted spoon to transfer the meat and mushrooms to a bowl next to your stovetop.
Step 4
Add the rest of the olive oil and the onions to the hot skillet and cook for 5 minutes, until soft. Add the potatoes in one layer, sprinkle with the garlic and rosemary, and let cook undisturbed for 5 minutes to brown the edges; flip and repeat. Transfer the potatoes to the bowl with the meat and deglaze the skillet with the wine, scraping up any bits from the bottom of the pan. Let the wine reduce by half.
Step 5
Add the meat and vegetables back to the skillet along with the chicken stock. Bring the liquid to a boil, then lower the heat to a simmer and let the stock cook down until it thickens to a sauce and an instant-read thermometer registers 165°F when you test a few pieces of the thighs.
Farfalle with Creamy Tomato Ricotta Sauce Recipe, Spotlight on the Basil Family, High-Speed Blenders, Understanding Ultra-Processed Foods and Better Balance
Take advantage with this delicious tomato sauce recipe while farm stands still have fresh tomatoes for sale, though I will say it’s almost as good made with hothouse cherry tomatoes available all year long. Eating seasonally is always a top goal and can help you avoid many ultra-processed foods—read the highlights of the American Heart Association’s advisory about these packaged products to help you make the good choices for better health.
Farfalle with Creamy Tomato Ricotta Sauce
Healthy Ingredient Spotlight
Basil: Meet the Family
Many people keep basil growing year-round, moving a pot from the garden to a windowsill. But you might be surprised to learn that there are some 150 different basil varieties and that you might prefer one over another…or decide to grow two or more for the different tastes they impart. Here’s a quick rundown of the more common types available:
Genovese basil, with its large, rounded leaves and intense taste, is arguably the most popular basil grown.
Sweet basil, as its name implies, has a milder taste; its leaves are lighter in color and pointier than Genovese.
Greek basil has rounded leaves smaller than Genovese and usually an even more intense taste.
Thai sweet basil has beautiful pointy green leaves, yet its stalks and flowers are a deep purple. Used in Thai and other South Asian cuisines, it adds layers of taste to dishes.
Quick Kitchen Nugget
High-Speed Blenders
Food processors changed the way we cook, making so many recipes effortless. Traditional blenders with a small bottom blade couldn’t compete on volume. But with today’s high-speed blenders, many recipes are being shaken up all over again. When it comes to making smoothies, instant sorbets, and large quantities of sauces, blenders with a motor power output of 1,000 watts or more are unbeatable. Some double as a crushed-ice machine and can also grind nuts and seeds in seconds. If you’re in the market for a new blender, check out models from Ninja, Vitamix, and Blendtec. Yes, they’re pricey, but some come with attachments that look like traditional food processor bowls, giving you two appliances in the space of one.
For Your Best Health
Understanding Ultra-Processed Foods
Last week in The Olive Oil Hunter Newsletter, I shared a study that found dieters who followed a diet of minimally processed foods lost twice the weight of those who ate mostly ultra-processed foods (UPFs) even though they all consumed the same number of calories. A new American Heart Association Science Advisory has detailed even more concerns surrounding UPFs.
The advisory, “Ultraprocessed Foods and Their Association with Cardiometabolic Health: Evidence, Gaps and Opportunities,” summarizes current knowledge about UPFs and their impact on cardiometabolic health, and outlines opportunities for research, policy, and regulatory reform to improve dietary intake and overall health. It was published in Circulation, the flagship journal of the American Heart Association.
Advisory highlights:
Most UPFs, including sugar-sweetened drinks, ultra-processed meats, refined grains, candies, and commercial baked goods, are characterized by poor nutritional quality, contributing to excessive calories, and are typically high in saturated fats, added sugars, and sodium, which contribute to adverse cardiometabolic health outcomes, including heart attack, stroke, obesity, inflammation, type 2 diabetes, and vascular complications.
Observational studies have found links between eating higher amounts of UPFs and an increased risk of cardiovascular disease, chronic illness, and mortality.
Emerging evidence also suggests certain additives and industrial processing techniques may have negative health effects.
However, not all UPFs are junk foods or have poor nutritional quality. A limited number, such as certain commercial whole grains, low-fat-low-sugar dairy, and some plant-based items, have positive nutritional value and, therefore, can be part of an overall healthy dietary pattern.
Experts recommend multilevel strategies, including more research to uncover how UPFs specifically impact the body, refining dietary guidance to discourage excessive consumption of nutrient-poor UPFs, clarifying the impact of the limited number of UPFs with more-favorable nutrition profiles, more research on the health impacts of food additives, and evidence-based policies to evaluate and regulate food additives.
“The relationship between UPFs and health is complex and multifaceted,” said Maya K. Vadiveloo, PhD, RD, FAHA, volunteer chair of the writing group for this Science Advisory. “We know that eating foods with too much saturated fat, added sugars, and salt is unhealthy. What we don’t know is if certain ingredients or processing techniques make a food unhealthy above and beyond their poor nutritional composition, and if certain additives and processing steps used to make healthier food like commercial whole grain breads have any health impact.”
The rapid rise in UPF consumption since the 1990s disrupted traditional dietary patterns, potentially contributing to adverse health effects. It is estimated that 70% of grocery store products in the US contain at least one ultra-processed ingredient. As detailed in a CDC report published on August 7, 2025, 55% of calories consumed by people ages 1 and older in the US come from UPFs. Among children ages 1 to 18 years of age, total UPF calories jumped to nearly 62%, and among adults ages 19 and older, it’s 53%. In addition, families with a lower mean income had a higher percentage of UPFs consumed per day: 54.7% for the lowest income group versus 50.4% for the highest income group.
UPFs are relatively inexpensive, convenient, and aggressively marketed, particularly toward youngsters and those living in under-resourced communities, often displacing healthier alternatives. This shift resulted in lowering the overall nutritional quality of typical eating patterns in the US and is misaligned with the American Heart Association’s dietary guidance.
A meta-analysis of prospective studies cited in the Advisory found a dose-response relationship between UPF consumption and cardiovascular events, such as heart attack, stroke, type 2 diabetes, obesity, and all-cause mortality. High versus low UPF intake was linked to a 25% to 58% higher risk of cardiometabolic outcomes and a 21% to 66% higher risk of mortality. More research is needed to understand the appropriate thresholds for daily consumption of UPFs, including what a safe amount is and the incremental risks of eating more UPFs.
Research has also found that UPFs may promote obesity. UPFs frequently contain combinations of ingredients and additives to enhance palatability, and these may influence reward-related brain activity. For example, ingredients like artificial flavors may mimic sweetness without sugar, and this disruption in flavor-nutrient relationships often leads to irregular eating habits and results in weight gain.
“More research is needed to better understand the mechanisms of how UPFs impact health. In the meantime, the Association continues to urge people to cut back on the most harmful UPFs, [which] are high in saturated fats, added sugars and sodium, and excessive calories, and instead follow a diet rich in vegetables, fruits, nuts, seeds and whole grains; low-fat-low-sugar dairy; and lean proteins like fish, seafood, or poultry for better short- and long-term health,” said Dr. Vadiveloo.
Fitness Flash
Be in Better Balance
Of all the motor skills that contribute to mobility, balance is probably the most overlooked. And as we age, balance—along with strength training—becomes even more important. The American Council on Exercise stresses training both stability and mobility in a variety of planes of motion and positions to maximize your ability to perform everyday activities.
According to experts at Johns Hopkins Medicine in Baltimore, having a hard time or feeling unsteady when doing activities such as squatting down, standing up from a chair, or simply walking can increase the risk of falling. Exercises that call for strength and balance can help. Always talk to your doctor or a physical therapist first before starting any new exercises, especially if you have weak balance.
Here’s a progressive exercise sequence that they suggest for people who have a low risk of falling and are able to stand on their own without support from others but in the beginning, stand in a corner or at a kitchen counter in case you start losing your balance and need a wall or counter to steady yourself.
1. Feet apart: Stand with feet about shoulder-width apart, eyes open. Hold steady for 10 seconds, working your way up to 30 seconds. If you find yourself swaying or reaching for the wall or counter frequently, just keep working on this exercise until you can do it with minimal swaying or support. Once you can hold this position firmly for 30 seconds, move on to the next exercise.
2. Feet together: Stand with feet together, eyes open. Hold steady 10 seconds, working your way up to 30 seconds. Once you can do this exercise for 30 seconds with minimal swaying or support, move on to the next one.
3. One foot: Stand on one foot, eyes open. Hold steady 10 seconds, working up to 30 seconds. Switch feet and repeat.
4. Eyes closed: If you can perform the first three exercises safely and with little support, try to do each one with your eyes closed. Hold for 10 seconds, working up to 30 seconds.
You can repeat each exercise up to 5 times per session and build up to repeating the sequence twice a day.
While there’s a place for slowly simmered red sauce, I love how quickly this version comes together, enriched with extra virgin olive oil and ricotta cheese.
Ingredients
Coarse sea salt
3 tablespoons extra virgin olive oil, plus more for drizzling
1/2 cup grated yellow onions
4 cups cherry tomatoes
3 garlic cloves, finely chopped
2 fresh basil sprigs
1 teaspoon sugar
1/4 teaspoon crushed red pepper flakes, more to taste
1 pound farfalle or another pasta of similar size
1/2 cup ricotta cheese
1/4 cup freshly grated Parmigiano-Reggiano cheese
Directions
Step 1
Bring a large pot of water and a tablespoon of salt to a boil just before you start the sauce.
Step 2
Heat a large skillet over medium-high heat. When hot, add the olive oil, onions, and a sprinkling of salt. Cook until the onions become translucent. Add the cherry tomatoes, garlic, basil, sugar, and crushed red pepper, and sauté until the tomatoes burst, stirring constantly. Put the pasta in the boiling water at this point and cook until al dente, according to package directions.
Step 3
Continue cooking the tomatoes for a few more minutes, just until their liquid starts to reduce. Allow to cool slightly, then transfer to a high-speed blender and process to a smooth sauce, about 30 seconds (start at a low speed and increase gradually to avoid splatter). Pour the sauce back in the skillet and, over medium heat, stir in the ricotta.
Step 4
Use a large Chinese strainer to transfer the pasta to the skillet and coat with the sauce. Ladle into deep bowls, sprinkle with the Parmigiano-Reggiano, and drizzle with olive oil.
Direct From Australia!
A Trio of Exquisite Extra Virgin Olive Oils All From Gold-Medal-Winning Farms Perfect for Your Autumn Table
Food-friendly fresh-pressed oils created by your Olive Oil Hunter and the leading Aussie artisanal producers.
Unique expressions of prized varietals and rich in polyphenols, the source of EVOO’s wide-ranging health benefits.
Rushed to the US by jet to maximize freshness and independently certified to be 100 percent extra virgin olive oil.
It’s not hyperbole to say that I travel to the four corners of the world to find Club members the freshest and food-friendliest extra virgin olive oils on the planet. Though my annual visit to Australia is the longest trip I make each year—close to 24 hours in the air—I always look forward to it because the island continent is like no other: the people, the landscapes, the food.
Many people are surprised that the southeastern state of Victoria produces exquisite olive oil, not realizing that its climate, indeed its many microclimates, mirror the growing conditions around the Mediterranean. The history of Australian extra virgin olive oil is decidedly shorter, but the growers I’ve forged relationships with (for well over a decade now) are every bit as passionate as their European counterparts—they live and breathe olive oil.
Those in the know credit Leandro Ravetti, international panel judge and olive oil consultant, with setting the highest EVOO standards in Oz—he was instrumental in convincing producers to print “use by” dates on their oils, for instance. He and I visited one of his nurseries with thousands of seedlings that, if conditions are just right, will one day be mighty olive trees bearing beautiful fruit for the Club’s oils.
Aussie EVOO is so delectable because the producers know how to balance art and science to create superb New World olive oils from Old World varieties. Consider Kyneton, producer of our bold oil: estate manager Mick Labbozzetta’s parents came here from Italy, and he’s joined for every harvest by Davide Bruno, an Italian master miller—the seasons of the Southern Hemisphere occur at opposite times of the year, so many European experts are able to travel here and share their knowledge.
An Embarrassment of Riches
Melbourne, my first stop in Australia, is synonymous with Melissa Wong, olive oil authority, former restauranteur, fellow foodie, and all-around gastronomic genius. Her exquisite palate is so appreciated at the grand tastings she organizes for my Merry Band of Tasters and me. This year had a delicious twist: like the surf along Victoria’s beaches, the fresh-pressed olive oil samples came in seemingly endless waves. Every time I thought we had crafted the perfect blends, more contenders—superstars all—arrived for us to taste. “Recalibrate” became our mantra.
Olive oil authority Melissa Wong and I get ready to taste the latest arrivals of harvest-fresh olive oils from Victoria producers. As vast as this array looks, these were but a fraction of the amazing samples we had to play with.
With such an array of delicious and unique oils to choose from, you might think that the season was a slam dunk, but, in actuality, many growers lost huge amounts of olives because of Mother Nature’s mean bag of tricks, specifically an unexpected frost that killed the blossoms of early-flowering varietals. According to world-renowned olive savant, master miller, and honorary member of my Merry Band, Leandro Ravetti, growers lost on average 40 percent of potential olives to frost. Indeed, when we met up, my good friend John Symington of Oasis, a name familiar to Club members, told me that one of his farms had lost 90 percent of its olives!
The saving grace? The Aussie producers we worked with knew how to pivot and focus on pampering their late-flowering varietals. Another important edge is that they have groves in various microclimates, sometimes hundreds of miles apart, so we’re never counting on just one. However, they faced other challenges—the summer was very hot and dry, and it took a long time for autumnal temperatures to arrive. That meant harvesting earlier in the day, working on the cooler days, and, in some cases, pausing the harvest. The bottles you now have in front of you are testament to their skills in the field and the mill.
The drive from Melbourne to Tongio, home of Nullamunjie, Annie Paterson’s groves, is a fun trek. We stayed at the impressive Hotel Grand Terminus in Bairnsdale, whose façade remains true to 1889 architecture. And, of course, there was a pit stop at Bruthen Bakery for its fantastic meat pies, made even more divine with fresh-pressed olive oil—Annie introduced me to the place over a decade ago and now it’s a must on my itinerary.
Oz: Always in Good Taste
Second only to the pleasure I take in sampling fresh-pressed oils is discovering new food trends and sharing them with you. Melbourne (or Mel-buhn, as the locals pronounce it) is a foodie city, and it’s wonderful to see how its restaurants have embraced ultra-premium extra virgin olive oil. At Antara, for instance, the chefs created a dining series featuring local oils, with dishes that included wood-fired scallops, a duck parfait, and a citrus pavlova, all lavished with EVOO. There’s also a huge coffee culture here, and a brew called tiger bomb is all the rage (I’ve given it my own spin in the recipe section below).
It’s no secret that everywhere I go, I take the best of the fresh-pressed olive oil blends with me to make sure they pair perfectly with many cuisines before I deem them ready for the Club—that’s easy to do in Australia because so many restaurants specialize in ethnic cuisines. The three selections you’re about to try have met my self-avowed impossibly high standards, so I know you will enjoy them throughout the season on all your favorite autumn dishes, as will I.
Happy drizzling!
T. J. Robinson The Olive Oil Hunter®
This Quarter’s First Selection
Producer: AuLife
Middle Park, Australia
Olive Varieties: Picual
Flavor Profile: Mild
When Melissa Wong and I first met at the original Food Network studios in New York, now nearly 25 years ago, I could never have dreamed that we would forge such a deep friendship and one day be working together so closely…on the other side of the world. When the Fresh-Pressed Olive Oil Club was just a gleam in my eye, this gracious and elegant food-globetrotter partnered with Michelin chef Claudio Sadler to open a branch of his Sadler Ristorante in Beijing. When Melissa and her husband Robert decided to relocate from Asia to Melbourne, she founded AuLife to promote Australia’s extraordinary olive oils and other gourmet specialty foods.
With her meticulous judgment and discerning palate, Melissa has become one of my most trusted collaborators in Australia—my “boots on the ground,” as I often refer to her. Our relationship has only deepened over the years. In recent seasons, I’ve been thrilled to be back in her beautiful home—not only for our marathon tastings but also for collaborating with her on recipes. (She’s such a foodie that she’s the only person I know to have a Berkel, the top-of-the-line meat slicer, in their home kitchen!)
I tour hundreds of olive groves around the world, but only Down Under are there kangaroos hopping between the trees (happily, they don’t bother the fruit). This fellow was as curious about me as I was of him—could it have been my Olive Oil Hunter hat?
Melissa, originally from Vancouver, Canada, is an ultra-savvy EVOO scout and always has the inside scoop on the Oz olive oil scene. As we reviewed the many contenders for this quarter’s trio, she shared her vision for our mild selection: create an exceptional oil from two unique Picuals—one from Boort and the other from Kialla. Being a phenomenal taster, Melissa knew that this could be a powerful marriage. The two groves were 100 miles from each other, and while that might not seem like a great distance, each is a product of its terroir—literally, “sense of place,” which accounts for the different expressions of the same varietal. So many aspects of the environment, such as climate, soil, topography, and elevation, come together to create an oil’s distinctive characteristics. While one of the Picuals in this blend can be described as highly aromatic, the other has more structure, bitterness, and spiciness to it. We worked together to find just the right ratio, and the exquisite result is definitely greater than the sum of its parts.
Picual lovers will note the difference between the Aussie and the Spanish styles—there’s a wonderful tropical aspect to this olive oil, yet it also has intense flavor, perfect for autumn dishes from bruschetta to roasted root vegetables, soups, and stews.
While Melissa and I adore the Melbourne restaurant scene, we often have the most fun right in her kitchen. She demonstrated just how easy it is to make Chinese dumplings. I love that she busts the myth about using only peanut oil in Asian cooking—she brings her spin to recipes with extra virgin olive oil. Check out two of her favorites, these dumplings and gai lan, a Chinese green, in the recipe section.
Impressions and Recommended Food Pairings
This enchanting Picual has rich aromas of tomato and green grass, complemented by green banana, Asian pear, and tropical fruit. There are also notes of Bibb lettuce, celery, and white pepper, along with herbal notes of parsley, rosemary, and mint. When we sipped from the glass, we tasted tomato, baby lettuces, celery leaf, and green tea; the bitterness of radicchio and Belgian endive; and the spiciness of black pepper, with a sweet finish, persistent of fresh mint.
This exquisite oil will elevate mild vinaigrettes, tomato dishes, Asian salads, puréed soups, roasted “dirty” martini shrimp cocktail,* crudo, chicken and vegetable sheet pan “stir fry,” pasta, risotto, Melissa’s prawn and pork dumplings, white beans, lentils, couscous, baked sweet potatoes, pumpkins, and squash, fruit dishes, yogurt, ice cream, ANZAC cookies, and quick breads.
Though we love Melbourne’s big-city vibes, my Merry Band of Tasters and I are always eager to head northeast to bucolic East Gippsland to visit the award-winning Nullamunjie olive groves and its charming proprietress, Annie Paterson.
A visit to Greece in her early twenties ignited Annie’s passion for olive oil. To this day, she remembers a trip along the Aegean coastline, admiring the sage-colored leaves of olive trees framed by the windows of the tour bus. The large cattle ranch where she grew up was on the 37th parallel, the antipodal twin of the Mediterranean’s olive-growing region. She surmised that olive trees would thrive there. Alas, her father declined to sell land to her.
So, the next few decades of her life passed conventionally. Annie married successful Melbourne businessman and entrepreneur John Paterson, with whom she raised four children. Then, in 1998, Annie resurrected her dream by buying several hundred acres of family land on the slopes of Mt. Stawell. Appealingly, there was a water source for irrigation—the Tambo River. John was supportive of his wife’s olive oil ambitions, accepting Annie’s frequent absences and often traveling with her to the groves some 250 miles away from their home.
As always, it was wonderful to see Annie again. John, who serves on numerous corporate boards, was also able to join us this year—a rare treat. Despite working long hours at the pressing shed (Aussie slang for “mill”), Annie was her usual effervescent self, always leaving laughter and hilarity in her wake. John lovingly restores her energy and good humor after a long day by opening a nice bottle of red wine and by preparing one of his specialties—spaghetti bolognese or hearty beef bourguignon.
The picturesque Tambo River (left) cuts through the Nullamunjie olive groves, sustaining the trees as well as abundant Aussie wildlife. We crossed the meandering river several times via the Great Alpine Road on our way to and from Tongio. At right: Operations manager Riley Nivens oversees the Nullamunjie olive groves—over 4,000 trees, all Italian varietals. We are pictured near the tool shed, each of us holding the multifingered rakes used to coax olives from the trees during the harvest.
She had us in stitches one evening, describing the flocks of yellow-crested cockatoos that pinch off olive-bearing branches with their wickedly sharp beaks. Not to eat them, Annie clarifies, but simply for the birds’ own amusement. To combat them, she has dispatched drones, fired a percussive gun, and resorted to screaming at them. “They’re very intelligent,” Annie says. And, evidently, very difficult to disperse.
Nullamunjie oils, she told us, will soon be used in a hip new restaurant in Sydney called 20 Chapel. Chef Costelloe’s signature dish is woodfired Wagyu steak drizzled with extra virgin olive oil. Annie confided that this is one of her favorite uses of her oils. (Try it for yourself.)
Despite the cockatoo scourge, incursions into the groves of deer and oafish kangaroos (both of which can trample young seedlings), and untimely temperature extremes, Annie was very pleased with the quality of this season’s oils. I was, too! The farm blend we created especially for you—a special thanks to indispensable Nullamunjie operations manager Riley Nivens—features Italian varietals in a unique and food-friendly combination. I am always astounded by Annie’s commitment to excellence, using innovative strategies, upgrading equipment, buying additional land, planting new trees, and following sound environmental practices. Most of all, I salute this septuagenarian’s boundless energy and continued investment in her farm’s future.
Annie and John Paterson have been partners in the olive oil world for over two decades, from the hands-on work such as pruning to rolling with the emotional ups and downs each harvest. Like Annie, John is a talented cook. During our recent visit, he prepared a delectable spaghetti bolognese, which we enjoyed with just-pressed Nullamunjie and wine from the couple’s well-stocked cellar.
Impressions and Recommended Food Pairings
This assertive blend of Correggiola, Coratina, Leccino, and Pendolino delights with the scents of sweet almond, fennel, Tuscan kale, artichoke, arugula, kiwi, green peppercorns, and thyme, along with nutmeg, cinnamon, and vanilla. Its complexity was apparent on the palate with the essence of green artichoke and fresh walnuts, dark leafy greens such as Swiss chard, fresh oregano, the sweetness of golden apple, bitterness of cacao beans, and spiciness of black pepper and arugula.
Lavish this oil on bruschetta, hearty salads, and salads with nuts; Australian zucchini breakfast slice* and other egg dishes; duck, roasted chicken, and turkey; steaks; pasta with meat sauces; fatty fish, octopus, and calamari; pizza; gai lan, roasted root vegetables, and garbanzo beans; Annie’s baked pears, and chocolate and nut-based desserts.
*See the recipe section for bolded dishes.
This Quarter’s Third Selection
Producer: Kyneton
Bylands, Australia
Olive Varieties: Coratina, Frantoio
Flavor Profile: Bold
“Super green…slightly lighter green…but all green,” is how master miller Davide Bruno described the gorgeous Coratina olives showcased in this superstar EVOO. Davide, who’s worked with Kyneton since 2018, knows exactly what I prize: early-harvest oil, pressed during that magic window when the fruit is at the peak of its flavor and brimming with healthful polyphenols.
Victoria-based Kyneton, one of the pioneers of Aussie ultra-premium olive oil, has been a destination for me and my Merry Band of Tasters since 2009. In the intervening years, over several delicious Club collaborations, the Kyneton crew—headed by estate manager Mick Labbozzetta—and I have developed fond friendships, born of an ever-evolving mutual desire to create great olive oil. Kyneton’s motto is “Australian made, Italian heritage,” embodied by its all-Italian (and Italian-descent) team, state-of-the-art Italian milling equipment, and olive roster of mainly Italian varietals.
Kyneton’s master miller, Davide Bruno, has a preternatural sense of when the olives are just entering the magic window of maximal flavor, aromas, and polyphenols—the ideal time to pick and press them for a vibrant early-harvest oil. “You love the oil like me,” Davide told me. This is one of the many reasons I treasure every opportunity to collaborate with him and the Kyneton team.
Mick was born in Adelaide to a Calabrian father and Sicilian mother, both of whom immigrated to Australia in the 1950s. He often looks like he stepped out of a classic film, dapper yet down-to-earth, with a trademark newsboy cap. He joined Kyneton in 2016 via what I described at the time as a “tale of two households,” like Romeo and Juliet, except the families liked each other and everyone lived happily ever after. Mick’s daughter, Melissa, is married to Robert Inturissi, whose family acquired Kyneton from the Trovatellos (whose award-winning farm was already a Club favorite). With everyone’s blessing, Mick took the helm, continuing and expanding Kyneton’s innovation and excellence.
Mick’s love of family extends to his production team: Davide Bruno joins for the harvest—the rest of the year, he works the opposite season as a master miller in his native Liguria—and is supported in the Kyneton groves year-round by Calabrian Carmelo Tramontana. When the three of them are in the harvest groove, Italian phrases buzzing while just-picked olives are being rushed to the mill, you’d swear you were in the old country.
During the off season, Mick took a long-anticipated trip to Italy, visiting his father’s village of Sinopoli as well as a mill in Calabria run by one of his dad’s old schoolmates. Mick and I reflected on how different European olive oil production can be. “They have their traditional habits,” he said, noting that the Australian way is much more open, more about sharing—not only fruit but also equipment, harvesting and milling techniques, and hard-earned wisdom.
I was thrilled to get advance word from Kyneton of an outstanding Coratina harvest—the first from a team they collaborate with near the town of Bendigo, about 200 km (120 miles) from Bylands. Mick and Davide worked closely with the farm’s growers, advising and optimizing. “Only green fruit for us, please, please,” Davide laughed, imitating his plea. The combination of exquisite Coratina, harvested at precisely the right moment; a splash of Frantoio, with soft almond flavors; and a new olive crusher in Kyneton’s mill enabled us to create a delectably harmonious oil, robust, well-balanced, and exceedingly food-friendly.
Left: A few years back, Mick Labbozzetta and I savored an Italian repast at That’s Amore Cheese, a community favorite among many excellent Italian eateries in Melbourne (owner Giorgio Linguanti is center). In the time since this photo was taken, That’s Amore—a magnet for Italian Australian workers and diners—has opened two more locations. Right: We Are Family—Mick’s extended clan gathered to celebrate his granddaughter’s confirmation, and I joined them afterward to pick up bottles of harvest-fresh olive oil from Mick. We joked that the EVOO got blessed by association, because the Coratina we created for you is so divinely delicious.
Impressions and Recommended Food Pairings
An intense Coratina with a splash of Frantoio, this oil has quite the aromatic bouquet: green almond, tomato leaf, spinach, and wheatgrass; the sweetness of green apple; floral notes of nasturtium; and chopped culinary herbs—rosemary, oregano, and basil. On the palate, there was an explosion of macadamia nut and green almond, watercress, raw artichoke, and fennel, with notes of dark chocolate and coffee, rosemary, wild mint, lime zest, and the tingling spiciness and bitterness of celery leaf and arugula.
It will pair exquisitely with crusty breads; beet and goat cheese salad* and dark leafy green salads; butterflied leg of lamb with za’atar, beef, game, tuna, and salmon; soba noodles and peas with olive oil–soy dressing, hearty pasta sauces, rice pilafs and other grain dishes; and chocolate mousse.
*See the recipe section for bolded dishes.
Olive Oil and Health
Kudos from Club Members
Don't leave home without it I take my oil with me when I travel, and I can no longer stand the refined olive oil and stopped buying it. Grocery store EVOO tastes bland and uninteresting.
Tiffanie B.allahassee, FL
The difference is night and day I thought I knew olive oil. I have been buying a good quality olive oil (in a tin) for years. I received my first Olive Oil Club bottle and tried it out. The flavour is outstanding. The difference between what I have been using and fresh-pressed is night and day. The fresh-pressed is head and shoulders better than my brand. Looking forward to the next bottle!
Bob B.Captain Cook, HI
Immediately ordered the larger bottles After my first order, I made the best mayonnaise I’ve ever tasted!! So, I immediately ordered the larger sizes of oils. Not sure quarterly is going to give me enough!!
Annie also shared her recipe for slow-baked pears. “The long cooking time is essential—they’re just not the same if you try to hurry the dish along,” she explained. Serve them with the best-quality store-bought ice cream or make your own. Note: The pears can also be baked with the skins on for a more rustic look.
Ingredients
2 large ripe green pears
1/2 cup water, more if needed
1 vanilla bean, split, or 1/2 teaspoon vanilla extract
4 teaspoons extra virgin olive oil, plus more for drizzling
4 teaspoons unsalted butter
1 1/2 teaspoons granulated sugar
Vanilla or vanilla olive oil ice cream
Slivered almonds (optional)
Directions
Step 1
Preheat the oven to 350°F. Peel, halve, and remove the core from the pears.
Step 2
Place the pears, cut side up, in a baking dish and pour the water around them. Add the vanilla pod or extract to the water. Place 1 teaspoon olive oil, topped with 1 teaspoon butter, in the cored center of each pear half. Sprinkle the sugar over the pears
Step 3
Cover the baking dish (use foil if it doesn’t have its own cover) and bake for 1 1/2 to 2 hours, checking periodically to make sure the water has not evaporated (add more water if necessary). At the end of the cooking time, the sugar and water should have just started to caramelize, and the tip of a sharp knife should easily pierce the fruit.
Step 4
Let cool slightly, then serve with vanilla ice cream, a drizzle of olive oil, some syrup from the baking dish, and a sprinkling of almonds, if desired.
Chinese broccoli is a delicious change from American greens. Melissa Wong shared her simple recipe with me. If you can’t find it at your local ethnic markets, feel free to substitute broccoli rabe. Vegetarian versions of oyster sauce are available online or at larger markets.
Ingredients
1 pound gai lan or baby gai lan
4 cups homemade or low-sodium store-bought
chicken or vegetable broth, or salted water
2 tablespoons extra virgin olive oil
2 teaspoons minced fresh ginger (optional)
2 teaspoons minced garlic
2 tablespoons oyster sauce
Directions
Step 1
Soak the gai lan in cold water to dislodge any sand or grit; rinse well and drain. Trim about 1/2 inch off the stem ends. Peel any tough ends with a vegetable peeler or paring knife. (This will not be necessary if you are using baby gai lan.) Prepare an ice bath by adding ice cubes to a large bowl of cold water.
Step 2
Over medium-high heat, bring the broth to a boil in a deep saucepan or wok. Add the gai lan and blanch until it turns bright green, 3 to 4 minutes. Transfer the gai lan to the ice bath to stop the cooking. Reserve the cooking liquid in a separate bowl or container. Drain the gai lan and transfer it to a platter, plate, or shallow bowl.
Step 3
Add the olive oil to the still-hot pan (or reheat, if necessary) as well as the garlic and ginger, if using. Sauté over medium heat for 1 to 2 minutes. Whisk in 2 tablespoons of the reserved cooking liquid (save or freeze the remainder for another use) as well as the oyster sauce. Pour the sauce over the gai lan. Serve at room temperature.
Melissa’s Vegetarian Dumplings with Dipping Sauce Recipe, Spotlight on Asian Ingredients, Prepping Rice Noodles, Fewer Ultra-Processed Foods, Greater Weight Loss, and On the Horizon: Walk This Way…To Ease Knee Pain
Members of the Fresh-Pressed Olive Oil Club know that the Pressing Report that accompanies each quarterly shipment includes a recipe section focused on the cuisines of the countries where the olives were harvested and milled. However, extra virgin olive oil has a delicious place in nearly every cuisine, and this Asian dumpling recipe is a perfect example. I talk a lot about the merits of eating whole foods, and a new study on weight loss points to one of its many benefits. I’m also sharing an imminent new therapy for knee arthritis—how a simple tweak to the way you walk can help.
Melissa’s Vegetarian Dumplings with Dipping Sauce
Healthy Ingredient Spotlight
Asian Ingredients
Fresh ginger, garlic, and scallions are mainstays in Asian cooking, but there are other staples called for in so many recipes, including stir-fries and marinades, that you’ll use them more than you realize once you have them in your pantry. Here are descriptions of the essentials used in the dumpling recipe:
Black vinegar is an aged vinegar with a rich, pungent yet somewhat sweet flavor.
Rice noodles and wrappers can be used the same way you’d use pasta and tortillas. Because they’re gluten-free, they’re a great alternative to flour-based products.
Rice wine, such as Shaoxing or mirin, or rice wine vinegar adds fruity notes along with acidity.
Sesame oil is available toasted to be used as a finishing oil or added at the end of a recipe, and untoasted, which is milder in taste and lighter in color.
Sichuan peppercorns, which come whole or ground, are not technically a chile pepper but deliver a slightly citrusy zing to dishes.
Soy sauce is used instead of salt and can be very powerful—consider reduced-sodium varieties or simply start with just half of what’s called for in traditional recipes.
Other than the peppercorns, store these in the fridge after opening.
Quick Kitchen Nugget
Prepping Rice Noodles
Rice noodles are used in so many Asian dishes, from stir-fries to soups and from pad Thai to Vietnamese summer rolls. What’s more, they can be stored in the pantry and don’t need to be boiled before using. A quick soak in cool water is all that’s necessary—about 10 seconds for a wrapper and 2 to 3 minutes for a bowl of noodles.
For Your Best Health
Fewer Ultra-Processed Foods, Greater Weight Loss
A recent study done at the University College London in the UK is music to a frustrated dieter’s ears: Participants eating minimally processed foods lost twice as much weight as those eating ultra-processed foods, even though both groups’ diets were nutritionally balanced and they could eat freely. The findings revealed that food processing itself—not just the food’s nutrients—plays a significant role in shaping body weight and health outcomes and that cutting down on processed foods could help people sustain a healthy weight long term.
The study, published in Nature Medicine, is the first interventional study comparing ultra-processed food (UPF) and minimally processed food (MPF) diets in real-world conditions, as well as being the longest experimental study of a UPF diet to date. Fifty-five adults were split into two groups. One group started with an eight-week diet of MPF, with meals like overnight oats and homemade spaghetti Bolognese; then, after a four-week period during which they went back to their normal diet, they were switched to a diet of UPF, with meals like breakfast oat bars and premade lasagna. The other group completed the diets in the opposite order. In total, 50 participants completed at least one diet.
The diets provided were nutritionally matched in accordance with the Eatwell Guide, the UK’s official government advice on how to eat a healthy, balanced diet. This included monitoring levels of fat, saturated fat, protein, carbohydrate, salt, and fiber, as well as providing recommended intakes of fruits and vegetables. Participants had plenty of food (i.e., more calories than they needed) delivered to their home and were told to eat as much or as little as they wanted, as they would normally. They were not told to limit their intake.
After eight weeks on each diet, both groups lost weight, likely a result of the improved nutritional profile of what they were eating compared to their normal diet. However, this effect was higher (2.06% reduction) with the MPF diet compared to the UPF diet (1.05% reduction). These changes corresponded to an estimated calorie deficit of 290 calories per day on the MPF diet, compared to 120 calories per day on the UPF diet. (The Eatwell Guide recommends a daily energy intake of 2,000 calories for women and 2,500 for men.)
The greater weight loss experienced on the MPF diet came from reductions in fat mass and total body water, with no change in muscle or fat-free mass, indicating a healthier body composition overall. The findings suggest that, when observing recommended dietary guidelines, choosing MPFs may be more effective for losing weight.
Samuel Dicken, PhD, first author of the study from the UCL Centre for Obesity Research and UCL Department of Behavioural Science & Health, said, “Previous research has linked ultra-processed foods with poor health outcomes. But not all ultra-processed foods are inherently unhealthy based on their nutritional profile. The main aim of this trial was to fill crucial gaps in our knowledge about the role of food processing in the context of existing dietary guidance, and how it affects health outcomes such as weight, blood pressure, and body composition, as well as experiential factors like food cravings.
“The primary outcome of the trial was to assess percentage changes in weight, and on both diets we saw a significant reduction, but the effect was nearly double on the minimally processed diet. Though a 2% reduction may not seem very big, that is only over eight weeks and without people trying to actively reduce their intake. If we scaled these results up over the course of a year, we’d expect to see a 13% weight reduction in men and a 9% reduction in women on the minimally processed diet, but only a 4% weight reduction in men and 5% in women after the ultra-processed diet. Over time this would start to become a big difference.”
Participants completed several questionnaires to assess their food cravings before starting the diets and at weeks four and eight during the diets. On the MPF diet compared to the UPF diet, participants reported a twofold greater improvement in overall craving control, a fourfold greater improvement in craving control for savory food, and an almost twofold greater improvement in resisting whichever food they most craved.
The trial also measured secondary health markers, such as blood pressure and heart rate, as well as blood markers such as liver function, glucose, cholesterol, and inflammation. Across these markers, there were no significant negative impacts of the UPF diet, with either no change or a significant improvement from baseline. Generally, there weren’t significant differences in these markers between the diets, and the researchers caution that longer studies would be needed to investigate these measures properly in relation to the changes in weight and fat mass.
Professor Rachel Batterham, PhD, senior author of the study from the UCL Centre for Obesity Research, said, “Despite being widely promoted, less than 1% of the UK population follows all of the recommendations in the Eatwell Guide, and most people stick to fewer than half. The normal diets of the trial participants tended to be outside national nutritional guidelines and included an above-average proportion of UPF, which may help to explain why switching to a trial diet consisting entirely of UPF but that was nutritionally balanced resulted in neutral or slightly favorable changes to some secondary health markers.
“The best advice to people would be to stick as closely to nutritional guidelines as they can by moderating overall energy intake; limiting intake of salt, sugar, and saturated fat; and prioritizing high-fiber foods such as fruits, vegetables, pulses, and nuts. Choosing less-processed options such as whole foods and cooking from scratch, rather than [eating] ultra-processed, packaged foods or ready meals, is likely to offer additional benefits in terms of body weight, body composition, and overall health.”
Fitness Flash
On the Horizon: Walk This Way…To Ease Knee Pain
A new study led by a University of Utah engineering professor and including scientists from New York University and Stanford University showed that gait retraining can ease pain, slow cartilage damage, and even delay knee surgery.
By making a small adjustment to the angle of their foot while walking, participants in the yearlong randomized control trial experienced pain relief equivalent to medication. Critically, those participants also showed less knee cartilage degradation over that period as compared to a group that received a placebo treatment.
Published in The Lancet Rheumatologyand co-led by Scott Uhlrich, PhD, of Utah’s John and Marcia Price College of Engineering, these findings come from the first placebo-controlled study to demonstrate the effectiveness of a biomechanical intervention for osteoarthritis.
“We’ve known that for people with osteoarthritis, higher loads in their knee accelerate progression, and that changing the foot angle can reduce knee load,” said Dr. Uhlrich, an assistant professor of mechanical engineering. “So, the idea of a biomechanical intervention is not new, but there have not been randomized, placebo-controlled studies to show that they’re effective.”
With support from the National Institutes of Health and other federal agencies, the researchers were specifically looking at patients with mild-to-moderate osteoarthritis in the medial compartment of the knee—on the inside of the leg—which tends to bear more weight than the lateral—outside—compartment. This form of osteoarthritis is the most common, but the ideal foot angle for reducing load in the medial side of the knee differs from person to person, depending on their natural gait and how it changes when they adopt the new walking pattern.
“Previous trials prescribed the same intervention to all individuals, resulting in some individuals not reducing, or even increasing, their joint loading,” Dr. Uhlrich said. “We used a personalized approach to selecting each individual’s new walking pattern, which improved how much individuals could off-load their knee and likely contributed to the positive effect on pain and cartilage that we saw.”
In their first two visits, participants received a baseline MRI and practiced walking on a pressure-sensitive treadmill while motion-capture cameras recorded the mechanics of their gait. This allowed the researchers to determine whether turning the patient’s toe inward or outward would reduce load more, and whether a 5° or 10° adjustment would be ideal.
This personalized analysis also screened out potential participants who could not benefit from the intervention because none of the foot angle changes decreased the load on their knees.
After their initial intake sessions, half of the 68 participants were assigned to a sham treatment group to control for the placebo effect. These participants were prescribed foot angles that were actually identical to their natural gait. Conversely, participants in the intervention group were prescribed the change in foot angle that maximally reduced their knee loading.
Participants from both groups returned to the lab for six weekly training sessions, where they received biofeedback—vibrations from a device worn on the shin—that helped them maintain the prescribed foot angle while walking on the lab’s treadmill. After the six-week training period, participants were encouraged to practice their new gait for at least 20 minutes a day, to the point where it became natural. Periodic check-in visits showed that participants were adhering to their prescribed foot angle within a degree, on average. After a year, all participants self-reported their experience of knee pain and had a second MRI to quantitatively assess the damage to their knee cartilage.
“The reported decrease in pain over the placebo group was somewhere between what you’d expect from an over-the-counter medication, like ibuprofen, and a narcotic, like oxycontin,” Dr. Uhlrich said. “With the MRIs, we also saw slower degradation of a marker of cartilage health in the intervention group, which was quite exciting.”
Participants’ ability to adhere to the intervention over long periods of time is one of its potential advantages. “Especially for people in their 30s, 40s, or 50s, osteoarthritis could mean decades of pain management before they’re recommended for a joint replacement,” Dr. Uhlrich added. “This intervention could help fill that large treatment gap.”
Before gait retraining can be made widely available, future studies of this approach are needed and the gait retraining process will have to be streamlined. The researchers envision that this intervention will eventually be prescribed in a physical therapy clinic and that retraining can happen while people go for a walk around their neighborhood.
“We and others have developed technology that could be used to both personalize and deliver this intervention in a clinical setting by using mobile sensors, like smartphone video and a smart shoe,” Dr. Uhlrich said.
Roasting vegetables brings out their depth of flavor and turns a simple salad into a spectacular one. Beets, in particular, become oh so sweet!
Ingredients
2 small red or yellow beets, about 6 ounces each
Extra virgin olive oil
Pinch of kosher or coarse sea salt
4 cups micro greens or arugula
1 ripe pear, halved, cored, and cut into thin slices
3 ounces goat cheese, cut into slices
1 small red onion, cut into thin rings
2 tablespoons unsalted pistachios Balsamic vinegar of Modena
Directions
Step 1
Preheat the oven to 375°F. Line a rimmed baking sheet with parchment paper. Set aside.
Step 2
Scrub the beets and cut off the roots and tips, but don’t peel. Cut into medium cubes and transfer to the sheet pan. Drizzle liberally with olive oil and sprinkle with salt. Roast until the tip of a sharp knife easily pierces a few cubes, about 30 minutes. Remove beets from the oven and let cool.
Step 3
Divide the greens between two large plates. Top with equal amounts of beets, pears, cheese, red onion, and pistachios. Drizzle with olive oil and balsamic vinegar.
Melbourne-based foodie and olive oil authority Melissa Wong shared two of her dumpling recipes with me on my most recent trip to Australia for the Fresh-Pressed Olive Oil Club. The shrimp-and pork-based dumpling recipe is available in the current Pressing Report included with our latest Ozzie olive oils. Here is her meatless version. Tailor the filling to your tastes by adding more veggies like diced shiitake mushrooms, water chestnuts, or jicama.Please click here to join now so you don’t miss my sumptuous trio of Oz oils shipping now.
Ingredients
For the dipping sauce:
2 tablespoons sesame seeds
1 tablespoon ground Sichuan pepper
3 tablespoons extra virgin olive oil
1 teaspoon minced garlic
1 teaspoon minced ginger
1/2 fresh chile, such as jalapeño or serrano, chopped
2 sprigs fresh cilantro, chopped
1/2 teaspoon sugar
3 tablespoons soy sauce
3 tablespoons black vinegar
2 teaspoons sesame oil
2 scallions, trimmed and thinly sliced
For the dumplings:
1/2″ piece ginger, peeled and cut into coins
2 garlic cloves
4 tablespoons extra virgin olive oil, divided use
1/2 medium onion, diced small
1/2 carrot, diced small
1 cup diced red cabbage
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1 ounce dried rice noodles
1/2 cup diced zucchini
2 portobello mushrooms, diced small
1 teaspoon cornstarch
1 package square or round dumpling wrappers (about 50)
Directions
Step 1
For the dipping sauce, toast the sesame seeds in a dry, hot frying pan until fragrant, about 2 minutes; transfer to a small dish and set aside. In the same pan, dry toast the Sichuan pepper, about 2 minutes. Off the heat, swirl in the olive oil, garlic, ginger, chile, cilantro, and sugar. Whisk in the soy sauce, vinegar, sesame oil, scallions, and the reserved sesame seeds. Pour into a serving bowl and set aside.
Step 2
For the dumpling filling, place the ginger, garlic, and 2 tablespoons olive oil in a small food processor and blitz to a rough paste; set aside.
Step 3
Heat a wok or large frying pan over medium-high heat. When hot, add in 1 tablespoon olive oil and the onions and cook until the onions soften slightly. Add the carrots and cook for 30 seconds. Add in the ginger-garlic paste and cook until fragrant. Transfer the contents of the wok to a large bowl and return the wok to the stovetop.
Step 4
Let the wok heat up again, then add the remaining tablespoon olive oil and the cabbage and cook until the cabbage softens slightly. Turn off the heat and stir in the coriander and cumin. Add to the bowl with the other vegetables, holding back any released liquid from the cabbage (discard it). Allow the vegetables to cool completely.
Step 5
Soak the rice noodles in cold water until softened, about 3 minutes. Drain and roughly chop into 1″ pieces. Add to the cooked vegetables along with the zucchini and mushrooms. Evenly sprinkle on the cornstarch and mix well.
Step 6
Line a rimmed sheet pan with parchment paper and cover with a clean kitchen towel. Place a bowl of water next to your work area. Open the package of wrappers and cover with a damp kitchen towel so that they won’t dry out.
Step 7
Place a generous teaspoon of filling in the center of a wrapper (don’t overfill or the dumplings won’t stay closed). Dip a fingertip in the water bowl and moisten the outer edges of the wrapper, then fold it and press the edges together to seal them. For round wrappers, crimp the edges together to make a crescent shape. For square wrappers, use your fingertip to wet the two bottom corners, then overlap them slightly and press together to form a shape like a bishop’s hat. As you finish each dumpling, place it on the rimmed sheet pan under the towel. There should be enough filling to make about 50 dumplings.
Step 8
Bring a large pot of water to a boil. Drop in 12 to 16 dumplings at a time and cook for 7 minutes (they will float to the surface). Use a Chinese strainer to transfer them to a large bowl; cover with a pot lid to keep them warm. Repeat until all the dumplings have been cooked. Serve with the dipping sauce.
This lamb dish benefits from a za’atar dry rub, which infuses the meat with rich spices, and an olive oil marinade to keep it extra moist. Both create exceptional pan juices to drizzle over the finished slices.
Ingredients
For the za’atar:
1 tablespoon cumin seeds
1 tablespoon coriander seeds
1 teaspoon dried thyme
1 tablespoon white sesame seeds
1 tablespoon sumac
1/2 teaspoon chili powder
1/4 teaspoon fine sea salt
For the lamb:
4-pound boneless or butterflied leg of lamb
4 tablespoons za’atar
4 garlic cloves, minced
2 tablespoons chopped fresh flat-leaf parsley
1/4 cup extra virgin olive oil
Juice of 1/2 lemon
Directions
Step 1
Heat a small frying pan and, when hot, dry toast the cumin and coriander seeds until fragrant, about 2 minutes. Transfer to a nut or coffee bean grinder along with the thyme and pulverize, then place in a small bowl. Next, dry toast the sesame seeds for just 1 minute, then add to the bowl along with the sumac, chili powder, and salt and whisk to blend.
Step 2
Place the lamb on an oiled rimmed sheet pan (if you bought a rolled boneless leg of lamb held together by mesh, unwrap it and flatten it). Make a few deep slashes in the thickest parts of the lamb and rub with the za’atar, getting into all the crevices. Let sit on the counter for 1 hour.2 tablespoons olive oil into a small food processor and blitz to a rough paste; set aside.
Step 3
Preheat the oven to 350°F. In a small bowl, whisk together the garlic, parsley, olive oil, and lemon juice and pour over the lamb. Roast the lamb for about 35 minutes or until an instant-read thermometer reaches an internal temperature of 130°F for medium rare (it will continue cooking once out of the oven).
Step 4
Place the sheet pan on a heat-safe pad and let the lamb rest for 15 minutes before slicing. Drizzle with pan juices and more olive oil.
Serves 6
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.
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.
Mediterranean Food Pyramid
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.