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Olive Oil Hunter News #271

Posted on by The Olive Oil Hunter

Triple Berry Ice Cream Recipe, Spotlight on Ice Cream, Freezer Containers, Coffee for Brain Health, and How to Make Strength Your Superpower

Celebrate our country’s 250th birthday with this red, white, and blue ice cream that’s big on flavor as well as nutrients (read about the surprising benefits of real ice cream below). Thinking about having another cup of coffee? New research may give you the green light. And find out why a firm handshake should be your new superpower.

Triple Berry Ice Cream 

  • Triple berry ice cream Triple Berry Ice Cream

    Luscious and refreshing with chunks of frosty berries, this fruit- and EVOO-infused dessert is an ice cream lover’s dream. Ice cream isn’t complicated to make with a machine to churn it for you. If you have a KitchenAid stand mixer, buying its ice cream attachment is a cost-effective option; the bowl, as with other brands that don’t have a built-it compressor, needs 24 hours in the freezer before use.

    Ingredients

    • 2 cups heavy cream
    • 1 cup half-and-half
    • 3/4 cup sugar, divided use
    • 1/4 teaspoon coarse salt
    • 2 teaspoons vanilla extract
    • 2 cups mixed blueberries, raspberries, and strawberries, plus more for garnish if desired 
    • 2 tablespoons extra virgin olive oil

    Directions

    Step 1

    Make the ice cream base. Heat the heavy cream and half-and-half in a saucepan over medium heat until it reaches a simmer and forms a skin on the surface. Off the heat, whisk in 1/2 cup sugar, the salt, and the vanilla, whisking until the sugar is fully incorporated. Let the base come to room temperature, then refrigerate until cold (it can be made up to 3 days in advance).

    Step 2

    Just before you’re ready to make the ice cream, hull the strawberries and cut them into 1/2-inch dice. Add them to a bowl with the rest of the berries and the remaining 1/4 cup sugar. Toss well, then use a potato masher or pestle to mash the fruit just a bit. Fold in the olive oil and set aside. 

    Step 3

    Give the ice cream base a quick whisk, pour into your ice cream maker, and turn on the machine. Once the ice cream holds its shape, add in the berries with all their juices and finish churning. You can enjoy the ice cream as a soft serve after churning or, for a firmer consistency, transfer to a freezer-safe container and place in the freezer for 2 hours or more. Before serving, garnish portions with more berries if desired.

    Yields 8 or more servings 

Healthy Ingredient Spotlight: Ice cream? Yes, ice cream!

Healthy Ingredient Spotlight

Ice Cream? Yes, Ice Cream!

Mango sorbet

t’s too soon to call it a superfood, but a number of studies have found positive health links among people who eat real ice cream a couple of times a week. Scientists were so confounded by the results that they tried, at first, to dispel them. 

Long-term Harvard studies that analyzed data from nearly 190,000 people found a link between eating ice cream in moderation and a lower risk of diabetes along with better cardiovascular outcomes. One possible explanation is the metabolic effect of the milk fat globule membrane (MFGM), a complex, naturally occurring membrane that surrounds droplets of milk fat in real, whole dairy products. MFGM may help regulate cholesterol levels, reduce inflammation, and support healthy gut and metabolic function.

Most recently, a Swedish study published in the journal Neurology found that higher intake of high-fat cream (and high-fat cheese) was associated with a lower risk of all-cause dementia and that there were no such links between low-fat cheese, low-fat cream, and other dairy products. These results were based on the analysis of data from 27,670 participants in the Malmö Diet and Cancer cohort.

Experts are careful to say that there is no hard-and-fast proof that ice cream causes better health because these findings come from “observational” studies, so they show a link rather than a direct cause-and-effect. One important thing to keep in mind is that to confer any benefits, the ice cream must be made from full-fat cream. If you’re not making your own, read the fine print on supermarket brands and avoid products labeled “frozen dairy dessert.” They contain oils and other additives and can’t be called ice cream.

Quick Kitchen Nugget: Freezer Containers

Quick Kitchen Nugget

Freezer Containers

If you’ve made the switch from plastic to glass containers for refrigerated items, you’ll be happy to know that many brands can be used in the freezer, too, including products from Pyrex and Glasslock. Freezer-safe glass must be specially tempered to withstand fluctuations in temperature. Some can even go from freezer to microwave. Typically, the lids are plastic, so look for BPA-free designs. 

For Your Best Health: Coffee for Brain Health

For Your Best Health 

Coffee for Brain Health

Your morning coffee or tea could be quietly supporting brain function. A large, long-term study found that moderate consumption of caffeinated coffee or tea was linked to an 18% lower risk of dementia and better cognitive performance over time. The benefits appeared strongest with 2 to 3 cups of coffee or 1 or 2 cups of tea daily—and held true even for people genetically predisposed to dementia.

Conducted by researchers from Mass General Brigham, Harvard T.H. Chan School of Public Health, and the Broad Institute of MIT and Harvard, the study examined data from 131,821 participants in the Nurses’ Health Study (NHS) and Health Professionals Follow-Up Study (HPFS). 

“When searching for possible dementia prevention tools, we thought something as prevalent as coffee may be a promising dietary intervention—and our unique access to high quality data through studies going on for more than 40 years allowed us to follow through on that idea,” said senior author Daniel Wang, MD, ScD, associate scientist with the Channing Division of Network Medicine in the Mass General Brigham Department of Medicine, assistant professor at Harvard Medical School and in the Department of Nutrition at Harvard Chan School, and an associate member at the Broad Institute. “While our results are encouraging, it’s important to remember that the effect size is small and there are lots of important ways to protect cognitive function as we age. Our study suggests that caffeinated coffee or tea consumption can be one piece of that puzzle.”

Coffee for brain health

Preventing dementia early is especially important because current treatments are limited and generally provide only modest benefits after symptoms begin. As a result, scientists are increasingly focusing on lifestyle factors, including diet, that may influence the development of cognitive decline. Coffee and tea contain compounds such as polyphenols and caffeine, which are thought to support brain health. These substances may help reduce inflammation and limit cellular damage, both of which are linked to cognitive decline. 

Previous research on coffee and dementia produced mixed results, often due to shorter study periods or limited data on long-term consumption patterns and different types of beverages. The NHS and HPFS datasets helped address these gaps. Participants were tracked for up to 43 years, with repeated evaluations of diet, dementia diagnoses, subjective cognitive concerns, and objective cognitive performance. Researchers analyzed how consumption of caffeinated coffee, tea, and decaffeinated coffee related to long-term brain health outcomes.

Among the more than 130,000 participants, 11,033 developed dementia over the course of the study. Individuals who consumed higher amounts of caffeinated coffee had an 18% lower risk of developing dementia compared with those who rarely or never drank it. They also reported lower rates of subjective cognitive decline (7.8% versus 9.5%) and performed better on certain objective cognitive tests.

“We also compared people with different genetic predispositions to developing dementia and saw the same results—meaning coffee or caffeine is likely equally beneficial for people with high and low genetic risk of developing dementia,” said lead author Yu Zhang, MBBS, MS, PhD student at Harvard Chan School and a research trainee at Mass General Brigham.

Similar patterns were observed among tea drinkers, while decaffeinated coffee did not show the same associations. This suggests that caffeine may be an important factor behind the observed brain-related benefits, although more research is needed to confirm the underlying mechanisms.

Fitness Flash Icon: Make Strength Your Superpower

Fitness Flash

Make Strength Your Superpower

Getting enough exercise is important for healthy aging. Now, new research suggests strength training plays a critical role. A large study led by researchers at the University at Buffalo (UB) found that older women with greater strength had a significantly lower risk of death, even after accounting for physical activity levels, cardiovascular fitness, and inflammation. The findings, published in JAMA Network Open, were based on more than 5,000 women between the ages of 63 and 99. Researchers tracked participants for eight years and discovered that women with stronger grip strength and faster sit-to-stand chair test times were more likely to live longer.

“If you don’t have enough muscle strength to get up, it is going to be hard to do aerobic activities, such as walking, which is the most commonly reported recreational activity in US adults ages 65 and older,” says study lead author Michael LaMonte, PhD, research professor of epidemiology and environmental health in UB’s School of Public Health and Health Professions.

“Muscular strength, in many ways, enables one to move their body from one point to another, particularly when moving against gravity,” Dr. LaMonte added. “Healthy aging probably is best pursued through adequate amounts of both aerobic and muscle-strengthening physical activities. When we no longer can get out of the chair and move around, we are in trouble.”

According to Dr. LaMonte, this is the largest study so far to examine how muscle strength relates to longevity in women over 60. Earlier large-scale studies often lacked detailed measures of physical activity, cardiovascular fitness, and inflammation, making it harder to isolate the role of muscular strength alone.

One of the study’s most notable findings was that women who did not meet current physical activity recommendations of at least 150 minutes of moderate-intensity aerobic activity each week still benefited from having greater muscle strength. Dr. LaMonte said this provides strong evidence that muscle-strengthening activities deserve greater emphasis in public health recommendations, particularly for older adults. “Because women ages 80 and older are the fastest-growing US age group, the importance of monitoring and maintaining muscular strength will have huge public health implications in the coming decades,” he said.

Muscle-building activities do not necessarily require expensive gym equipment or intense workouts. Researchers note that free weights, dumbbells, weight machines, and bodyweight exercises such as modified push-ups, wall presses, and knee bends can all help improve strength.

Dr. LaMonte pointed out that everyday household items can work as resistance tools. “Even using soup cans or books as a form of resistance provides stimulus to skeletal muscles and could be used by individuals for whom other options are not feasible.”

He advised that people talk to their healthcare provider before beginning a strength training program and that newcomers may benefit from guidance from a physical therapist or exercise specialist to help ensure safety and appropriate progress.

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Olive Oil Hunter News #266

Posted on by The Olive Oil Hunter

Halloumi Skewers Recipe, Spotlight on Bell Peppers, Safe Grill Cleaning, Extra Virgin Olive Oil for Brain Boosts and Meditation to Rewire your Brain

Members of the Fresh-Pressed Olive Oil Club know how much of a halloumi cheese fan I am. This recipe uses the salty, firm Cypriot cheese as part of grilled skewers that will please meat eaters and non-meat eaters alike. I’m also thrilled to share two fascinating pieces of research concerning brain health: the roles of extra virgin olive oil and meditation.

Halloumi Skewers

  • Grilled Halloumi Skewers Halloumi Skewers

    Besides its great taste, halloumi holds its shape well under high heat and, unlike beef, chicken, and other proteins, it takes only as long as the vegetables to grill so all the ingredients on your skewers will be done at the same time.

    Ingredients

    For the marinade:

    • 4 garlic cloves
    • 1/4 cup fresh herbs such as basil, oregano, and flat-leaf parsley
    • 2 tablespoons balsamic vinegar of Modena such as Condimento Barili Exclusivi 
    • 1/4 cup extra virgin olive oil
    • 1/2 teaspoon fine sea salt
    • 1/4 teaspoon freshly ground black pepper

    For the skewers:

    • 1 pound halloumi cheese block, cut into 1-1/2-inch cubes 
    • 1 medium zucchini, cut into 3/4-inch rounds
    • 1 medium red onion, peeled and cut into 6 wedges 
    • 2 large bell peppers, any colors, cut into 1-1/2-inch squares
    • 8 cremini or white mushrooms, cleaned as needed

    Directions

    Step 1

    Place the garlic and herbs in a mini chopper and process until finely chopped. Add the vinegar, olive oil, salt, and pepper and process until smooth. 

    Step 2

    Place the cheese and all the vegetables in a large bowl and add the marinade; toss well. Let marinate for 20 minutes, then shake off excess marinade and thread equal amounts onto four 12-inch skewers (if using wooden skewers, soak in water for 30 minutes first).

    Step 3

    Grill over medium-high heat, turning the skewers every 2 to 3 minutes to char all four sides (8 to 12 minutes total). Remove from the grill as soon as you see a light char. 

    Serves 4 as an appetizer or 2 as a main dish

Healthy Ingredient Spotlight: The Colors of Bell Peppers

Healthy Ingredient Spotlight

The Colors of Bell Peppers

Bell peppers are a great source of vitamin C (two or three times as much as an orange) plus vitamins B6, K, A, and E along with minerals and antioxidants. They come in a rainbow of colors, determined by the variety and amount of time a bell pepper spends on the plant.

Green bell peppers appear first and are the least ripe and least sweet. As they mature, they usually turn another color, such as yellow, orange, or red. Nutrient content and taste vary among bell pepper varieties. The phytonutrients lutein and zeaxanthin, important for eye health, are found in green bell peppers. Violaxanthin, a carotenoid, is found in yellow bell peppers. Capsanthin makes fully mature bell peppers red. Red bell peppers are the most nutrient-dense and also contain lycopene and beta-carotene. 

When it comes to bell peppers, the advice is the same as with vegetables (and fruits): Eat the rainbow to get the max benefits.

Quick Kitchen Nugget: Safe Grill Cleaning

Quick Kitchen Nugget

Safe Grill Cleaning

Recently, over 13 million grill brushes from Nexgrill and Weber were recalled because their small wire bristles can break off, stick to grill grates, and lodge in food, posing serious injury risks if swallowed. The Consumer Product Safety Commission recommends people stop using these brushes immediately and contact the manufacturers for a refund or replacement. Weber, for instance, was offering a replacement nylon bristle brush. 

How to clean your grill grates safely? A great way is to make a thick paste of baking soda and dish liquid. Smear it over the grates, then use a crumpled ball of aluminum foil to go over each groove. Thoroughly rinse and dry. To properly season the grates, finish with a light coating of olive oil dabbed on a paper towel. 

For Your Best Health: Extra Virgin Olive Oil for Brain Boosts

For Your Best Health 

Extra Virgin Olive Oil for Brain Boosts

Extra virgin olive oil, or EVOO, has long been a cornerstone of the Mediterranean diet, known for supporting heart and metabolic health. Now, new research suggests it may also help protect the brain. Scientists from the Human Nutrition Unit at the Universitat Rovira i Virgili (URV), the Pere Virgili Health Research Institute (IISPV), and CIBEROBN have found that its benefits could extend beyond the body to the mind, working through the gut microbiome to support cognitive function.

“This is the first prospective study in humans to specifically analyze the role of olive oil in the interaction between gut microbiota and cognitive function,” explains Jiaqi Ni, PhD, first author of the article and researcher at the URV’s Department of Biochemistry and Biotechnology.

The research followed 656 adults between the ages of 55 and 75 who were overweight or obese and had metabolic syndrome — a set of risk factors that increase the likelihood of developing cardiovascular disease. Over a two-year period, as part of the PREDIMED-Plus project, scientists tracked participants’ diets, including their intake of virgin and refined olive oil, along with detailed analyses of their gut microbiota. They also monitored changes in cognitive performance over time.

The findings showed clear differences depending on the type of olive oil consumed. Participants who regularly used virgin olive oil experienced improvements in cognitive function and had a more diverse gut microbiota, which is widely considered a sign of better intestinal and metabolic health. In contrast, those who consumed refined olive oil tended to show a decline in microbiota diversity over time. Researchers also identified a specific group of gut bacteria, known as Adlercreutzia, that may be tied to these benefits. Its presence could serve as an indicator of the positive relationship between virgin olive oil consumption and preserved cognitive function. These results suggest that part of the oil’s brain-supporting effect may come from how it reshapes the gut microbiome.

The difference between extra virgin and refined olive oil largely comes down to how they are produced. Extra virgin olive oil is obtained using mechanical methods, which help preserve its natural compounds. Refined olive oil, on the other hand, undergoes industrial processing to remove impurities. While this refining process improves shelf life, it also reduces beneficial components such as antioxidants, polyphenols, vitamins, and other bioactive substances. 

Jordi Salas-Salvadó, MD, PhD, principal investigator of the study, emphasized the importance of choosing high-quality fats: “This research reinforces the idea that the quality of the fat we consume is as important as the quantity; extra virgin olive oil not only protects the heart, but can also help preserve the brain during aging.” 

Two of the other researchers involved, URV professor Nancy Babio-Sánchez, PhD, and Stephanie Nishi, PhD, now a professor with the Toronto Metropolitan University (Canada), highlighted the broader implications of the findings as populations continue to age: “At a time when cases of cognitive decline and dementia are on the rise, our findings drive home the importance of improving diet quality, and in particular prioritizing extra virgin olive oil over other refined versions as an effective, simple, and accessible strategy for protecting brain health.”

Fitness Flash Icon: Meditation to Rewire your Brain

Fitness Flash

Meditation to Rewire your Brain

Researchers at the University of California San Diego report that a weeklong program combining meditation and other mind-body techniques can quickly produce measurable changes in both brain activity and blood biology. The study found that these practices activated natural pathways involved in brain flexibility, metabolism, immune function, and pain relief. Surprisingly, the experience mirrored psychedelic-like brain states—without any drugs involved. Published in Communications Biology, the findings offer new evidence that mental practices can influence physical health in significant ways.

Meditation and similar approaches have been used for thousands of years to support well-being, but scientists have struggled to explain exactly how they affect the body. This new research, part of a large initiative funded by the InnerScience Research Fund, is the first to systematically measure the combined biological effects of multiple mind-body techniques delivered over a short time.

“We’ve known for years that practices like meditation can influence health, but what’s striking is that combining multiple mind-body practices into a single retreat produced changes across so many biological systems that we could measure directly in the brain and blood,” said senior study author Hemal H. Patel, PhD, professor of anesthesiology at UC San Diego School of Medicine and research career scientist at the Veterans Affairs San Diego Healthcare System. “This isn’t about just stress relief or relaxation; this is about fundamentally changing how the brain engages with reality and quantifying these changes biologically.”

The study followed 20 healthy adults who took part in a 7-day residential retreat led by neuroscience educator and author Joe Dispenza, DC. Participants attended lectures and completed about 33 hours of guided meditation along with group-based healing activities.

These sessions used an “open-label placebo” approach, meaning participants were aware that some practices were presented as placebos. Even so, such interventions can still produce real effects through expectation, shared experience, and social connection.

Before and after the retreat, researchers used functional magnetic resonance imaging (fMRI) to monitor brain activity. Blood samples were also analyzed to track changes in metabolism, immune function, and other biological markers. After the retreat, several notable changes were detected:

  • Brain network changes: Activity decreased in regions linked to internal mental chatter, suggesting more efficient brain function.

  • Enhanced neuroplasticity: Blood plasma collected after the retreat encouraged lab-grown neurons to extend and form new connections.

  • Metabolic shifts: Cells exposed to post-retreat plasma showed increased glycolytic (sugar-burning) metabolism, indicating improved metabolic flexibility.

  • Natural pain relief: Levels of endogenous opioids, the body’s natural painkillers, rose following the retreat.

  • Immune activation: Both inflammatory and anti-inflammatory signals increased, pointing to a balanced and adaptive immune response.

  • Gene and molecular signaling changes: Small RNA and gene activity shifted in ways linked to brain-related biological pathways.

Participants also completed the Mystical Experience Questionnaire (MEQ-30), which measures feelings such as unity, transcendence, and altered awareness during meditation. Scores increased from an average of 2.37 before the retreat to 3.02 afterward. Those who reported stronger mystical experiences also showed more pronounced biological changes, including greater coordination between different brain regions. This suggests that deeper subjective experiences may be tied to measurable changes in brain function.

The researchers found that the brain activity patterns observed after the retreat closely resembled those previously linked to psychedelic substances. “We’re seeing the same mystical experiences and neural connectivity patterns that typically require psilocybin, now achieved through meditation practice alone,” added Patel. “Seeing both central nervous system changes in brain scans and systemic changes in blood chemistry underscores that these mind-body practices are acting on a whole-body scale.”

The findings help explain how non-drug approaches like meditation may support overall health. By boosting neuroplasticity and influencing immune activity, these practices could improve emotional regulation, stress resilience, and mental well-being. The increase in natural pain-relief chemicals also points to potential applications for managing chronic pain.

Future studies will explore whether similar programs could help people with chronic pain, mood disorders, or immune-related conditions. The team also plans to examine how different elements of the retreat, including meditation, reconceptualization, and open-label placebo healing, contribute individually and together. Another key question is how long these biological changes last and whether repeated practice can strengthen or maintain them.

“This study shows that our minds and bodies are deeply interconnected — what we believe, how we focus our attention, and the practices we participate in can leave measurable fingerprints on our biology,” said first author Alex Jinich-Diamant, a doctoral student in the Departments of Cognitive Science and Anesthesiology at UC San Diego. “It’s an exciting step toward understanding how conscious experience and physical health are intertwined, and how we might harness that connection to promote well-being in new ways.”

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Olive Oil Hunter News #263

Posted on by The Olive Oil Hunter

Black-and-White Cookies Recipe, Spotlight on Vanilla Pods, Rotating Cookie Sheets, Coffee and Brain Health and A Surprising Way to Make Exercise Work Better

Vanilla or chocolate? You don’t have to decide when you indulge in a classic black-and-white cookie, the treat that’s more cake than biscuit with two luscious glazes. I’m also sharing two interesting food-related studies. According to the first, drinking coffee or tea could protect brain health. And according to the second, the keto diet could boost the effects of exercise for some people with high blood sugar.

Black-and-White Cookies

  • Black-and-white cookies Black-and-White Cookies

    Why choose between vanilla and chocolate when you can have both? The iconic black-and-white cookie settles the age-old debate once and for all — a pillowy, cake-like base topped with two luscious glazes that are as striking to look at as they are to eat.

    Ingredients

    For the cookies: 

    • 3/4 cup all-purpose flour 
    • 3/4 cup cake flour 
    • 1/4 cup golden or white whole wheat flour
    • 1/2 teaspoon baking powder  
    • 1/4 teaspoon baking soda 
    • 1/4 teaspoon salt 
    • 6 tablespoons unsalted butter, softened 
    • 1 cup granulated sugar 
    • 1/4 cup extra virgin olive oil
    • 1 large egg 
    • 2 teaspoons vanilla extract 
    • 1/3 cup sour cream 

    For the glazes:

    • 3 cups confectioners’ sugar, sifted, more if needed
    • 7 tablespoons whole milk, divided use  
    • 2 tablespoons corn syrup 
    • 2 teaspoons vanilla extract 
    • 1/2 teaspoon salt 
    • 4 tablespoons Dutch-processed cocoa powder, sifted 
    • 2 ounces dark chocolate, melted

    Directions

    Step 1

    Place an oven rack in the center position and preheat your oven to 350°F. Line 2 rimmed sheet pans with parchment paper; set aside. Combine the flours, baking powder, baking soda, and salt in a bowl; set aside.

    Step 2

    Using a stand mixer fitted with the paddle attachment, beat butter and sugar on medium-high speed until pale and fluffy, about 2 minutes. Add the olive oil, egg, and vanilla and mix until well blended. Turn off the machine and use a spatula to scrape up the bottom of the bowl to make sure no clumps of butter remain. 

    Step 3

    On the lowest speed, add half the flour mixture, then the sour cream, then the rest of the flour. Again, use the spatula to incorporate any batter stuck on the bottom of the bowl. Turn back on the mixer if needed to fully incorporate the flour. The batter will be thick.

    Step 4

    Use a 2¼” (¼-cup) ice cream scoop to form and release each cookie onto the sheet pans, evenly spacing 6 per pan. For the most even results, bake one sheet pan at a time in the middle rack. Bake for 10 minutes, rotate the pan, and bake another 10 minutes, just until the cookie edges are barely browned. Cool for 10 minutes, then transfer to wire racks to cool completely.

    Step 5

    When the cookies are completely cooled, make the vanilla glaze. In a large bowl, whisk the sugar, 5 tablespoons milk, corn syrup, vanilla, and salt until smooth; it should be thick enough to drop from the whisk in a ribbon. If too thin, whisk in more confectioners’ sugar, 1 tablespoon at a time. 

    Step 6

    Working one cookie at a time, use a thin offset spatula to glaze one half of each cookie, using about half of the vanilla glaze (reserve the rest for the chocolate glaze). Let the glaze set for about 15 minutes. Rinse and dry the spatula. 

    Step 7

    In a small bowl, whisk the remaining 2 tablespoons of milk and a large spoonful of the vanilla glaze into the cocoa until smooth. Whisk in the melted chocolate, then scrape it into the bowl of reserved vanilla glaze. Whisk until smooth. Use the spatula to spread the chocolate glaze on the unglazed side of each cookie (don’t worry about being too exact with the dividing line). 

    Step 8

    Let the glaze set for 30 minutes before eating. Allow the cookies to dry completely, an hour or more, before storing them in a single layer in cookie tins.

    Yields 12 cookies

Healthy Ingredient Spotlight: Vanilla Pods

Healthy Ingredient Spotlight

Vanilla Pods

Vanilla pods and flower

One of the most tantalizing tastes in the world, vanilla comes from pods that grow on a specific orchid, Vanilla planifolia—the only orchid grown commercially for its fruit. Producing the coveted pods is labor-intensive. Following hand pollination, it takes nine months for the pods to ripen and another three months to cure. (The process to create vanilla extract and vanilla paste takes even more time.) 

Within each vanilla pod are thousands of seeds that add rich flavor and visual appeal to baked goods, custards, and ice cream. To get at the seeds, use the tip of a sharp paring knife to score the length of the pod, then one side of the blade to scrape them out. Add the leftover pod to a jar of sugar to make your own vanilla sugar for other recipes.

Quick Kitchen Nugget: Rotating Cookie Sheets

Quick Kitchen Nugget

Rotating Cookie Sheets

When baking cookies, rotating the sheet pan or cookie sheets halfway through the bake time is better for even rising and browning. This is true even when baking one sheet at a time. If a recipe suggests baking two sheets at one time, you want to not only rotate each one, but also switch their positions in the oven.  

For Your Best Health: Coffee and Brain Health

For Your Best Health 

Coffee and Brain Health

Coffee for health

Couples who intentionally pause to appreciate the enjoyable experiences they share tend to be more satisfied in their relationships, argue less, and feel more confident that their partnership will endure, according to researchers at the University oYour morning coffee or tea could be quietly supporting your brain health. A large prospective cohort study conducted by researchers from Mass General Brigham, Harvard T.H. Chan School of Public Health, and the Broad Institute of MIT and Harvard examined data from 131,821 participants in the Nurses’ Health Study (NHS) and Health Professionals Follow-Up Study (HPFS). It found that moderate consumption of caffeinated coffee or tea was linked to an 18% lower risk of dementia, slower cognitive decline, and better preservation of cognitive abilities. The benefits appeared strongest at 2 to 3 cups of coffee or 1 to 2 cups of tea daily—and even held true for people genetically predisposed to dementia. The study was published in JAMA.

“When searching for possible dementia prevention tools, we thought something as prevalent as coffee may be a promising dietary intervention—and our unique access to high quality data through studies that have been going on for more than 40 years allowed us to follow through on that idea,” said senior author Daniel Wang, MD, ScD, associate scientist with the Channing Division of Network Medicine in the Mass General Brigham Department of Medicine, and assistant professor at Harvard Medical School and in the Department of Nutrition at Harvard Chan School. “While our results are encouraging, it’s important to remember that the effect size is small and there are lots of important ways to protect cognitive function as we age. Our study suggests that caffeinated coffee or tea consumption can be one piece of that puzzle.”

Preventing dementia early is especially important because current treatments are limited and generally provide only modest benefits after symptoms begin. As a result, scientists are increasingly focusing on lifestyle factors, including diet, that may influence the development of cognitive decline.

Coffee and tea contain compounds such as polyphenols and caffeine, which are thought to support brain health. These substances may help reduce inflammation and limit cellular damage, both of which are linked to cognitive decline. Previous research on coffee and dementia has produced mixed results, often due to shorter study periods or limited data on long-term consumption patterns and different types of beverages.

“We also compared people with different genetic predispositions to developing dementia and saw the same results, meaning coffee or caffeine is likely equally beneficial for people with high and low genetic risk of developing dementia,” said lead author Yu Zhang, MBBS, MS, a PhD student at Harvard Chan School and a research trainee at Mass General Brigham.f Illinois Urbana-Champaign. Soaking in their happy moments together—whether reminiscing about a favorite memory, enjoying a dinner together, or looking forward to something exciting—may be building a powerful shield for their relationship. 

Fitness Flash Icon: A Surprising Way to Make Exercise Work Better

Fitness Flash

A Surprising Way to Make Exercise Work Better

Advice about staying healthy often centers on regular exercise and limiting fatty foods. Physical activity helps people shed excess weight, build muscle, and strengthen the heart. It also improves the body’s ability to absorb and use oxygen to produce energy, which is considered one of the most reliable indicators of long-term health and longevity.

However, people with high blood sugar frequently miss out on some of these benefits from exercise, particularly improvements in how efficiently their bodies use oxygen. Elevated blood sugar raises the risk of heart and kidney disease. It can also interfere with the ability of muscles to increase oxygen uptake during physical activity. For people facing this challenge, new research suggests an unexpected possibility. Instead of reducing fat intake, increasing it might help.

A study led by Sarah Lessard, PhD, associate professor at the Fralin Biomedical Research Institute at VTC Center for Exercise Medicine Research and exercise medicine researcher, and published in Nature Communications examined how diet affects exercise response. The team found that mice fed a high-fat ketogenic diet experienced a drop in high blood sugar, also known as hyperglycemia. Their bodies also became more responsive to exercise.

“After one week on the ketogenic diet, their blood sugar was completely normal, as though they didn’t have diabetes at all,” said Dr. Lessard. “Over time, the diet caused remodeling of the mice’s muscles, making them more oxidative and making them react better to aerobic exercise.”

The ketogenic diet gets its name from ketosis, a metabolic state in which the body switches from using sugar as its main fuel to burning fat. Because the diet relies on high-fat foods and severely limits carbohydrates, it contrasts with the low-fat diets traditionally recommended by many health experts.

The keto diet has been associated with health benefits for certain conditions, including epilepsy and Parkinson’s disease. Historically, it was also used to manage diabetes. Before insulin was discovered in the 1920s, doctors sometimes relied on this approach to help lower blood sugar.

Dr. Lessard’s earlier studies showed that people with elevated blood sugar often have reduced exercise capacity. This led her to explore whether a ketogenic diet could help restore the body’s ability to adapt to exercise. In the study, mice ate a high-fat, low-carbohydrate diet and ran regularly on exercise wheels. Over time, their muscles developed more slow-twitch fibers, which are linked to greater endurance. “Their bodies were more efficiently using oxygen, which is a sign of higher aerobic capacity,” Dr. Lessard said.

According to Dr. Lessard, exercise benefits nearly every tissue in the body, including fat tissue. But growing evidence suggests that the greatest improvements in health occur when diet and exercise are combined rather than treated as separate strategies.

“What we’re really finding from this study and from our other studies is that diet and exercise aren’t simply working in isolation,” said Dr. Lessard. “There are a lot of combined effects, and so we can get the most benefits from exercise if we eat a healthy diet at the same time.”

She plans to expand the research to human participants to determine whether people experience the same improvements seen in mice. She also points out that following a ketogenic diet can be difficult. For many people, a less restrictive eating plan such as the Mediterranean diet may be easier to maintain while still supporting healthy blood sugar levels. This approach includes carbohydrates from whole foods like fruits, vegetables, and whole grains instead of eliminating carbohydrates entirely. “Our previous studies have shown that any strategy you and your doctor have arrived at to reduce your blood sugar could work,” she said.

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Olive Oil Hunter News #252

Posted on by The Olive Oil Hunter

Tricolore Soup Recipe, Spotlight on Kidney Beans, Colanders and Strainers, Benefits of Monk Fruit, and Workouts Burn More Calories than Previously Thought

I love a hearty soup that delivers nourishing warmth with great taste. My combination of beans, barley, and broccoli is a flavorful hit! If you’re a fan of monk fruit as a sweetener, you’ll be wowed by the nutritional bounty of this gourd. I’m also sharing the latest research on calories burned during exercise—motivation to get moving.

Tricolore Soup

  • tricolore soup Tricolore Soup

    “Tricolore” refers to the three colors of the Italian flag, but this recipe has surprising choices for the red, white, and green—kidney beans, barley, and broccoli! Notes: Choose hull-less rather than pearl barley for better taste and more fiber. Always save and freeze Parmigiano-Reggiano rinds as they add great flavor to soups and stews.

    Ingredients

    • 1 cup hull-less barley, uncooked
    • 3 tablespoons extra virgin olive oil, plus more for drizzling
    • 2 garlic cloves, minced
    • 1 pound broccoli florets, coarsely chopped
    • 6 cups homemade or store-bought low-sodium chicken or vegetable broth
    • Optional: rind from a block of Parmigiano-Reggiano cheese
    • One 15.5-ounce can red kidney beans, rinsed and drained
    • Fine sea salt to taste
    • Freshly ground black pepper to taste
    • Shavings of Parmigiano-Reggiano cheese

    Directions

    Step 1

    In a medium saucepan, bring the barley and 4 cups of water to a boil. Lower the heat to a simmer and cook until tender, an hour or more. When the barley is done, all the water should have evaporated. Check it regularly in case the water evaporates before the barley is cooked through.

    Step 2

    Heat a stockpot over medium-high heat. When hot, add the 3 tablespoons olive oil and the garlic. Sauté until the garlic softens. Add the broccoli, broth, and, if using, the cheese rind. Bring to a simmer and cook until the broccoli is tender, about 12 minutes. Add in the cooked barley and beans and heat through. Season to taste with salt and pepper.

    Step 3

    Serve with large shavings of cheese and a drizzle of olive oil. 

    Yields 6 servings

Healthy Ingredient Spotlight: Red Kidney Beans

Healthy Ingredient Spotlight

Red Kidney Beans

Named for their red color and their shape, kidney beans are a type of legume that come in light- and dark-red shades. Because they’re very firm, they retain their texture well in recipes. Kidney beans are a great source of fiber and protein, delivering 7 grams of each in a half-cup. You’ll also get folate and vitamin B1 along with minerals including iron, manganese, and phosphorus. What’s more, eating beans helps control cholesterol and blood sugar and may boost heart and colon health.

red kidney beans in colander
Quick Kitchen Nugget: Colanders and Strainers

Quick Kitchen Nugget

Colanders and Strainers

Though many recipes call for straining or draining foods, they rarely specify what tool to use. Depending on the specific task at hand, you’ll need either a colander or a strainer. What’s the difference? The overall size and the size of the openings. Simply put, a colander is a footed bowl with two handles and large holes for draining foods like just-boiled potatoes and pasta and rinsing raw fruits, vegetables, and even canned beans. A strainer is a handheld gadget with a scoop-like surface made of mesh for jobs like straining cocoa to remove lumps or sifting confectioners’ sugar over baked goods. It’s also handy when you want to strain out very small ingredients, like seeds. Some strainers have a finer mesh than others. In general, it’s very helpful to have at least two sizes of each tool, typically made from stainless steel for durability.

For Your Best Health: Benefits of Monk Fruit

For Your Best Health 

Benefits of Monk Fruit

Scientists are taking a closer look at monk fruit and discovering it’s more than just a zero-calorie natural sweetener. Luo han guo (Siraitia grosvenorii), more commonly known as monk fruit, is a long-living vine that belongs to the gourd family, the same plant group as cucumbers and squash. It’s native to southern China, where it has been used for centuries in traditional foods and remedies. In recent years, monk fruit has drawn scientific attention because it contains high levels of antioxidants, which help protect cells from damage caused by unstable molecules—free radicals which have been linked to aging and many chronic diseases. New findings published in the Journal of the Science of Food and Agriculture looked at the specific chemical compounds of monk fruit and how they may support health.

One of the most important features of monk fruit is its abundance of what’s called secondary metabolites. These are natural plant chemicals that are not required for basic human growth but often play a role in health. In this case, researchers concentrated on three major groups: terpenoids, flavonoids, and amino acids. They examined both the peel and the pulp of four different monk fruit varieties and were able to identify where these compounds are concentrated and how they behave biologically. The study further explored how they interact with antioxidant receptors and other biological targets. (Receptors are structures in cells that receive chemical signals and trigger responses in the body.) These interactions influence various biological pathways, which are step-by-step processes that help regulate functions such as inflammation, metabolism, and cellular protection. Understanding these pathways helps explain why monk fruit may have health promoting properties beyond its use as a natural sweetener.

The researchers emphasized that not all monk fruit is chemically identical. Different varieties can contain different levels and combinations of active compounds. As the authors explained, “[I]t is crucial to conduct an in-depth investigation on the high-resolution metabolic profiles of different luo han guo varieties, providing valuable insights into the nutritional and health characteristics as well as the manufacturing suitability of the various resources available from this plant.” This type of detailed chemical mapping helps scientists determine which varieties may be best suited for food products, supplements, or other uses. 

Fitness Flash Icon: Workouts Burn More Calories than Previously Thought

Fitness Flash

Workouts Burn More Calories than Previously Thought

For years, researchers have debated whether the body treats energy like a fixed paycheck or a flexible bonus system. One idea suggests that when people move more, the body shifts energy away from other tasks to pay for that activity. The other model proposes that energy use can expand, allowing total daily expenditure to rise as activity increases. Researchers, led by scientists at Virginia Tech working with colleagues from the University of Aberdeen and Shenzhen University, set out to learn which of these ideas best reflect what actually happens across different activity levels.

To do so, the team measured total energy expenditure, meaning the total number of calories burned in a day, among 75 participants between the ages of 19 and 63, with widely varying activity levels that ranged from largely inactive to ultra-endurance running. “Our study found that more physical activity is associated with higher calorie burn, regardless of body composition, and that this increase is not balanced out by the body reducing energy spent elsewhere,” said Kevin Davy, PhD, a professor in the Department of Human Nutrition, Foods, and Exercise at Virginia Tech and the principal investigator of the study. Physical activity continues to affect the body even after the movement itself has ended. More movement leads to more calories burned. 

Resistance training to burn calories

To measure calories burned, the researchers had the participants drink special forms of oxygen and hydrogen and provide urine samples over a two-week period. Oxygen leaves the body as both water and carbon dioxide, while hydrogen exits only as water. By comparing how much of each isotope was lost, researchers could estimate how much carbon dioxide participants produced and, in turn, how much energy they used. Physical activity was tracked using a small waist-worn sensor that recorded movement in multiple directions.

The results showed that as people moved more, their total energy use increased accordingly. The body did not appear to compensate by dialing down energy use elsewhere. Essential functions such as breathing, blood circulation, and temperature regulation continued to require the same amount of energy, even as physical activity rose. This means the body does not clearly offset or cancel out the extra calories burned through movement.

The researchers also observed a strong connection between higher activity levels and reduced time spent sitting. Simply put, people who move more tend to spend less time being inactive overall. 

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