Ricotta Breakfast Cups Recipe, Spotlight on Local honey, Whole-Milk vs. Part-Skim Ricotta, Managing Pain with Diet and Benefits of A Gradual Exercise Increase

Welcome to our 200^th Olive Oil Hunter Newsletter, and thank you for being part of our family. This issue’s recipe is a sweet break from breakfast yogurt-and-berry parfaits, as delish as they are. The creaminess of the ricotta, the sweetness of the pears, and the crunch of the nuts add up to a cup of bliss—so tempting you can serve it as dessert! To stay on track with your New Year’s wellness goals, you’ll want to read advice from the University of South Australia about diet quality and pain management and from Hackensack University Medical Center on increasing exercise without injury risk.

Ricotta Breakfast Cups

• Ricotta Breakfast Cups

  Giving ricotta a quick whirl in a food processor takes its creaminess to the next level. 

  Ingredients

  • 1 cup whole-milk or part-skim ricotta
  • 2 tablespoons extra virgin olive oil, plus more for drizzling
  • 2 tablespoons sugar or sweetener equivalent
  • 1/2 teaspoon cinnamon
  • 2 ripe pears
  • Lemon wedge
  • 1/2 cup coarsely chopped walnuts
  • Honey to taste

  Directions

  Step 1

  Place the ricotta, olive oil, sugar, and cinnamon in the bowl of your food processor and process until completely smooth and creamy—between 2 and 5 minutes, depending on your machine. 

  Step 2

  Halve the pears, scoop out the seeds, and slice them into half-moons; squeeze some lemon juice over the pears to preserve their color. 

  Step 3

  Place a large spoonful of the ricotta cream at the bottom of each of the two glasses or individual bowls. Add a layer of pears and a sprinkling of nuts. Continue layering—you should have enough for three layers each of ricotta, pears, and nuts. Drizzle the tops with honey and olive oil. 

  Yields 2 servings

Healthy Ingredient Spotlight

Whole-Milk or Part-Skim Ricotta?

Taken as a whole, the body of research done on the merits and risks of whole-fat dairy foods—primarily milk, yogurt, and cheese—is still inconclusive. It’s confusing because these foods contain saturated fat, which—unlike the healthy unsaturated fat in extra virgin olive oil—should be limited to 10% of daily calories, according to the Dietary Guidelines for Americans. (If you’re watching your cholesterol, the American Heart Association recommends getting just 5% to 6% of calories from saturated fat.) 

Some studies have found that dairy fat may not hurt heart health in the same ways the saturated fat in butter and red meat does. But deciding whether to choose whole-milk or part-skim ricotta depends on your unique circumstances, including your cholesterol level, how your body responds to saturated fat, and the guidelines you get from your healthcare provider, according to experts at the Mayo Clinic. What else you eat also matters—if your diet includes the recommended amounts of fruits, vegetables, nuts, legumes, and fish, some full-fat dairy may be just fine, at least on occasion.

Quick Kitchen Nugget

Local Honey

With more than 300 types of honey available in the US, the art and science of beekeeping have never been more popular, and that means you may see local honey at your farmers’ markets and even in grocery stores. Local honey is strained to remove any impurities from the hive, but it’s not pasteurized and processed the way commercial honey is. Some people think that because it retains more nutrients, like antioxidants, it has health benefits—from easing a cough or sore throat to helping with allergies to healing burns. While the verdict isn’t yet in on all of honey’s powers, you might consider buying local honey just for its taste. 

For Your Best Health

Managing Pain with Diet

Researchers at the University of South Australia (UniSA) explored the links between body fat, diet, and pain and found that eating more healthy foods—as outlined in the Australian Dietary Guidelines—was directly associated with lower levels of body pain, particularly among women. (According to the experts at Brigham and Women’s Hospital in Boston, these guidelines are similar to those in the US but recommend higher fruit and vegetable intake: 2 to 9 servings of vegetables and 1 to 5 of fruits, compared to the US guideline of 5 to 9 daily servings of vegetables and fruits in total.) 

Globally, about 30% of the population suffers from chronic pain, with women and people who are overweight or obese experiencing pain at higher rates. UniSA PhD researcher Sue Ward said the study shows how modifiable factors, such as diet, can help. “It’s common knowledge that eating well is good for your health and well-being. But knowing that simple changes to your diet could offset chronic pain could be life-changing,” she said. “In our study, higher consumption of core foods—which are your vegetables, fruits, grains, lean meats, dairy and alternatives—was related to less pain, and this was regardless of body weight. This is important because being overweight or obese is a known risk factor for chronic pain. Knowing that food choices and the overall quality of a person’s diet will not only make a person healthier but also help reduce their pain levels is extremely valuable.”

The UniSA findings also suggest that diet quality affects pain differently in men and women. 

“Women with better diets had lower pain levels and better physical function. But this effect was much weaker for men,” Ward said. 

“It’s possible that the anti-inflammatory and antioxidant properties of the healthier core food groups are what reduces pain, but we can’t yet determine whether poorer diet quality leads to more pain or whether pain leads to eating a poorer quality diet,” added Ward. “A healthy, nutritious diet brings multiple benefits for health, well-being, and pain management. And while personalized pain management strategies should be adopted, a healthy diet is an accessible, affordable, and effective way to manage and even reduce pain.”

Fitness Flash

A Gradual Increase

Nearly 4 in 5 people make New Year’s resolutions for better health, according to experts at Hackensack University Medical Center in New Jersey. For 32% of Americans, the focus is on improving diet; for 36%, it’s on boosting mental health; and for 48%, it’s on exercise for enhanced fitness. 

Research shows that only 9% of Americans who make resolutions complete them—23% quit by the end of the first week and 43% quit by the end of January, and the numbers continue to drop from there. One common reason people stop exercising is sustaining an injury. In early January, many people who have not regularly exercised pack gyms or begin new running or weight training routines. Without proper preparation and form, injuries can stop exercise-focused resolutions before they have the needed time to become habits. 

“When you go from 0 to 100 with your exercise routine, oftentimes, your body can’t handle it, your form is off, and you become prone to injuries,” said Matthew Counihan, MD, orthopedic sports medicine physician at Hackensack. “Muscle strains, shin splints, and joint and tendon injuries are common when going too hard with a new exercise routine. Injuries mean a person has to stop exercising to heal, and oftentimes, the routine isn’t resumed.”

To avoid injury, sports medicine experts say start slow and build gradually. “You don’t have to run a 5-minute mile on day one. Start with a walk around the block. Then, gradually increase your distance and speed. It’s the same with any exercise routine. Start with lighter weights and build up, for example,” Dr. Counihan said.

Here are more tips from the physicians at Hackensack Meridian Health:

• Get your doctor’s go-ahead first. It’s important to discuss a significant change in your exercise routine with your physician and address your readiness for physical activity and how to best prepare your body for it.
• Find activities you love, whether running, cycling, swimming, yoga, weight training, or something else. An exercise routine is only as good as your commitment to it.
• Stretch before and after working out, and set aside time to increase flexibility. This will prevent common sports injuries and keep you going well into the year. 
• Focus on your form. Learn to do your chosen exercise properly—doing it wrong will cause injuries. Once you’ve mastered form, start adding distance, speed, or weight gradually. 
• Mix up your exercise regimen. This promotes a healthy musculoskeletal system, which decreases the risk of an overuse injury. And don’t forget to rest on one day every week or so.
• Massage sore muscles. When you start a new exercise routine, you’re bound to experience muscle soreness, tightness, or strain. Massaging sore joints and muscles can reduce tension, impact flexibility, increase blood flow, and decrease muscle stiffness.

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Yellow Rice and Green Beans with Pimentón Recipes, Spotlight on Pimentón and Turmeric, Storing Spices and Your Health, and How Restricting Calories Can Boost Longevity

Want to elevate your cooking this holiday season? Grab your spices and turn dull into delicious! In this installment of my single-origin spice series, I’m focusing on two high-flavor choices that may seem exotic, yet can be used often and with tempting results.

Remember too that spices aren’t just for cooking—many are great for boosting the flavor of finished dishes. So, bring some out when you set your table. You and your guests won’t reach for the salt shaker as often, and that’s good for your health.

Yellow Rice

• Yellow Rice

  Fragrant and richly hued, yellow rice takes the standard side dish and elevates it. This recipe gets another taste boost from the green peas. 

  Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon unsalted butter
  • 1/4 cup minced onion
  • 1 cup basmati or jasmine rice
  • 1/2 teaspoon turmeric
  • 1-1/2 cups water or chicken broth, homemade or low-sodium store bought
  • 4 strands saffron, optional
  • 1 cup frozen green peas, thawed

  Directions

  Heat a 2-quart saucepan over medium heat. When hot, add the olive oil and butter, then the onions. Cook, stirring frequently, until softened but not browned, about 3 minutes. Add the rice and turmeric, stirring to coat the grains. Add the water or broth and saffron, if using, and bring to a low boil. Reduce heat to a simmer, cover, and cook for 20 minutes, checking after 15 to see if all the liquid has been absorbed. When done, turn off the heat, fluff with a fork, fold in the peas, and cover the saucepan for 2 minutes before serving.

  Yields 4 servings

Green Beans with Pimentón

• Green Beans with Pimentón

  Wonderful when made with thin French green beans called haricots verts, often available frozen year-round.

  Ingredients

  • 1-1/2 pounds fresh or frozen green beans
  • 4 to 6 tablespoons extra virgin olive oil
  • 2 red bell peppers, stemmed, seeded, and cut into strips
  • 3 cloves garlic, coarsely chopped
  • 1 teaspoon Pimentón or more to taste 
  • 3 ounces cured ham, preferably Serrano, cut into 1/4-inch cubes
  • Freshly ground black pepper, to taste
  • Coarse sea salt, if needed

  Directions

  If using fresh beans, trim the ends and steam them until tender-crisp, about 5 minutes. Immediately plunge them into a large bowl of ice water to stop the cooking and set the color. Drain and set aside. Heat a large frying pan over medium heat. When hot, add 2 tablespoons of olive oil and the bell peppers, sautéing the peppers until softened, 4 to 6 minutes. Add the garlic and sauté for 1 minute. Add 2 more tablespoons of olive oil and the pimentón, stirring well to distribute the spice. Add the ham and the steamed beans. Season with black pepper and, if needed, salt (the ham itself may add enough salt), and stir the beans with tongs to heat through. If they seem dry, add the rest of the oil. When the beans are ready, taste and add more pimentón, black pepper, and/or salt as desired. 

  Yields 4 servings

Healthy Ingredient Spotlight

Pimentón and Turmeric

All peppers were brought to Spain from the Americas, but the peppers used to make pimentón (Capsicum annuum) have a history all their own. They were given to monks at the Yuste monastery in La Vera, an area within the region of Extremadura, by King Ferdinand and Queen Isabella. The monks dried them and turned them into a powder. Peppers later made their way to the rest of Europe, notably Hungary, where the unsmoked version of the powder became that country’s classic spice, paprika.

The distinct sweet smoky aroma and flavor of pimentón come from thelocalclimate and the unique, centuries-old and labor-intensive smoking process. After being handpicked, the peppers go to a two-story smokehouse. On the first story is an oak fire that burns around the clock. The peppers are smoked on the second story—for two weeks, they’re continually bathed in the aromatic heat and regularly rotated for even crispness. The spice’s full name is Pimentón de La Vera DOP. DOP means “Designation of Protected Origin,” a label bestowed when a specific region is recognized as producing certain foods with special local characteristics. It’s pimentón that, in turn, gives the region’s famed chorizo and other pork products their distinctive flavor and color.

Why you should have this spice in your kitchen: Pimentón defines many Spanish dishes, such as shrimp with pimentón and garlic,patatas bravas, and paella. It’s also wonderful in deviled eggs, dry rubs, and marinades for barbecues, and, for the adventurous, homemade sausages. It marries perfectly with fresh-pressed extra virgin olive oil to add heat to any sauté or to popcorn made on the stovetop. I love it on braised greens and cooked legumes.

India is the land of intriguing spices, rich and deep, and none more colorful than turmeric (Curcuma longa). It belongs to the Zingiberaceae family, which also includes ginger, and you can see the similarity between them when you hold up the edible parts, the rhizomes. Also, like ginger, turmeric has been used for thousands of years, and not only in India but throughout South Asia and into the Middle East, Africa, and beyond, in both sweet and savory dishes. Besides its culinary tradition, turmeric is used in Eastern medicine, in religious ceremonies, and even as a natural coloring.

Why you should have this spice in your kitchen: Besides using turmeric in your favorite Indian dishes from kormas to dals, add it to sauces, stews, broths, salad dressings, juices, and baked goods for a depth of flavor and a jolt of color. Toss cut-up root vegetables with olive oil, sprinkle with turmeric, and roast at 400°F until soft. For a soothing brew, createa paste with turmeric, honey, cinnamon,and a healthy pinch of freshly ground black peppercorns, and whisk it into a cup of warmed milk of your choice. 

Quick Kitchen Nugget

Storing Spices

The best way to store spices isn’t the handiest—they should be in tightly sealed glass containers away from light, humidity, and heat, so not above the cooktop. Keep them on a dry pantry shelf or in a drawer away from the oven, and soon it will be second nature to take them out of their new “home” as you prep ingredients and set the table with these great alternatives to salt.

For Your Best Health

Spices and Your Health 

Peppers have among the highest levels of antioxidants of any vegetable, including bioactive compounds like vitamin C, phenolics, and carotenoids (the source of their color), all strong disease fighters. The carotenoids include zeaxanthin and lutein, good for eye health, according to International Journal of Molecular Sciences. Pimentón’s spiciness comes from capsaicin, a compound with anti-inflammatory properties. While the amount of all this goodness in a little pinch of the spice is small, all those little pinches can add up to help meet micronutrient needs. 

Most of the interest in turmeric comes from its powerful polyphenol curcumin, thought to have anti-inflammatory and antioxidant properties, though research done in Western countries hasn’t quite been able to explain how it works. A newer concept, published in Advances in Nutrition, is that curcumin could have a direct positive effect on the GI tract and that its health benefits could emanate from there. Interestingly, we know that, on its own, curcumin has a low bioavailability, meaning the body isn’t able to draw out and make the most of its nutrients. According to a report in the journal Foods, you can increase that bioavailability by having it along with black pepper, rich in the active ingredient piperine. So, every time you reach for turmeric, grab your pepper corn grinder, too. 

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