Fresh-Pressed Olive Oil Club
diabetes

Olive Oil Hunter News #183

Posted on by The Olive Oil Hunter

Late Summer Fruit Salad Recipe, Spotlight on Nectarines, Zesting-then Squeezing, Ultra-Processed Foods (UPFs) and Your Sleep, Preventing Falls

It’s still stone fruit season—the perfect excuse for a luscious fruit salad with a zesty dressing. My recipe is a great example of healthy eating that still tastes indulgent. Enjoying “whole” foods, meaning foods in their most natural state, is the antidote to the dangers of ultra-processed foods, which now include insomnia. Read more on this below, along with a new advisory on avoiding falls for people over 65—food for thought for anyone at risk for falling, regardless of age.

Late Summer Fruit Salad

  • Stone fruit salad Late Summer Fruit Salad

    Stone fruit—nectarines, peaches, and plums—are the stars of this juicy dessert, with figs, berries, and a sweet and citrusy dressing in supporting roles. This salad, high in antioxidants, also makes a delicious breakfast

    Ingredients

    • 2 nectarines
    • 2 plums
    • 2 peaches
    • 1/4 cup extra virgin olive oil
    • 2 tablespoons apple balsamic vinegar 
    • 1 tablespoon local honey 
    • Zest and juice of 1 lime (see “Quick Kitchen Nugget” in newsletter)
    • 1 tablespoon chopped spearmint leaves 
    • 2 fresh figs, quartered
    • 1 cup whole blackberries, rinsed and patted dry

    Directions

    Pit and section the stone fruit, then place in a large serving bowl. In a small bowl, whisk together the olive oil, vinegar, and honey. Whisk in the lime juice, zest, and mint. Pour the dressing over the fruit in the bowl and toss gently. Allow the juices and the dressing to meld for 30 minutes. Just before serving, arrange the figs and blackberries on top of the stone fruit.

    Yields 4 servings

Healthy Ingredient Spotlight: Nectarines

Healthy Ingredient Spotlight

Nectarines

Nectarines and plums

Think of nectarines as peaches’ little siblings. The main difference between the two popular fruits is simply genetic—nectarines lack the fuzz gene that peaches have. Also, nectarines tend to be smaller and firmer yet sweeter and more intensely flavored and scented than peaches…a strong aroma is a key sign of ripeness. 

As with peaches, there are dozens of varieties to choose from, though they fall into the same main categories: freestone and cling free (cling-free varieties making slicing much easier) as well as white and yellow flesh. Nectarines are antioxidant rich and have twice the amount of vitamin A and slightly more vitamin C and potassium than peaches, along with vitamin E, B vitamins, calcium, fiber, and some iron. 

To ripen nectarines, store them at room temperature until they’re no longer firm. If you can’t eat them right away, you can refrigerate them, but for no more than three to five days.

Quick Kitchen Nugget: Zest, then Squeeze 

Quick Kitchen Nugget

Zest, then Squeeze 

Whenever a recipe calls for zest and juice from a piece of citrus, always zest first, optimally with a handheld Microplane grater. It’s not only easier than trying to zest halves, but you’ll also get the most zest. When juiving, if you’re using a handheld press, always position the fruit cut-side down into the empty cup to extract the most juice.

For Your Best Health: Why Those Chips Are Wrecking Your Sleep

For Your Best Health

Why Those Chips Are Wrecking Your Sleep

We know that ultra-processed foods (UPFs) are the unhealthiest food choices because they have the highest levels of saturated fats, starches, and added sugars plus all sorts of additives like artificial colors and flavors; are devoid of nutrients; and have virtually no fiber. Packaged baked goods and snacks, frozen foods, and processed meats are typically considered ultra-processed. Much of the research on the detriments of UPFs has looked at the links between these foods and health conditions such as diabetes, obesity, and cancer. Now a new study has added sleep problems, including chronic insomnia, to that list. This can have a snowball effect on health because sleep disorders and insomnia have independently been linked with anxiety and depression as well as health conditions like diabetes and heart disease. With sleep health now a wellness goal on its own right, a better diet can be one way to get there.

Lead investigator Marie-Pierre St-Onge, PhD, associate professor of nutritional medicine and director of Columbia University Irving Medical Center of Excellence for Sleep & Circadian Research, said, “At a time when more and more foods are highly processed and sleep disturbances are rampant, it is important to evaluate whether diet could contribute to adverse- or good-quality sleep. Our research team had previously reported associations of healthy dietary patterns, like the Mediterranean diet, with a reduced risk of insomnia and poor sleep quality (both cross-sectionally and longitudinally), and high-carbohydrate diets with an elevated risk of insomnia.”

Sleepy woman holding pillow and yawning

For this cross-sectional study, Dr. St-Onge and some of her colleagues included 38,570 French participants with a mean age of 50 who completed a sleep questionnaire and at least two 24-hour dietary records. An analysis revealed a statistically significant association between ultra-processed food intake and chronic insomnia, independent of participants’ sociodemographic, lifestyle, diet quality, and mental health status. Overall, the study participants got 16 percent of their daily energy from UPFs. Nearly 20 percent of participants reported symptoms of chronic insomnia, and this group tended to eat more ultra-processed foods.

There are various reasons for the diet-sleep link. First, people who eat more saturated fat, trans fat, sodium, and free or added sugars tend to eat less fruit, vegetables, legumes, and seafood, which are all sources of sleep-promoting compounds, the researchers pointed out. Also, ultra-processed foods are highly inflammatory and can negatively affect the gut microbiome—and the gut microbiome is known to play a role in the quality of your shuteye. 

Fitness Flash: Preventing Falls

Fitness Flash

Preventing Falls

The US Preventive Services Task Force (USPSTF), a volunteer group of experts in different fields from across the country, recently issued its guidance regarding preventing falls in people over age 65. According to the CDC, over 14 million Americans, or one in four adults ages 65 and older, report falling each year, and for about 37 percent, doing so resulted in an injury that required medical treatment or restricted their activity for at least one day.

After its review of existing research, the USPSTF concluded with moderate certainty that exercise interventions provide a moderate net benefit and that multifactorial interventions, such as three-dimensional exercises (movement through all three spatial planes or dimensions: forward and back, side to side, and up and down), provide a small net benefit in preventing falls and fall-related morbidity in older adults at increased risk for falls. Effective exercise interventions include supervised individual physical therapy and group exercise classes. 

While the USPSTF stated that it’s difficult to identify specific components of exercise that are particularly effective, the most commonly studied exercise components were gait, balance, and functional training, followed by strength and resistance training, flexibility, and endurance training. A smaller number of trials included three-dimensional exercise, such as group dance or tai chi classes. The most common frequency and duration for exercise interventions was two to three sessions per week for 12 months, although the duration of the studies ranged from two to 30 months. 

The USPSTF also recommended that a program be tailored to each individual based on the findings of a health and risk factor assessment that might include balance, gait, vision, postural blood pressure, medication, environment, cognition, and psychological health. This could be done by your doctor or another expert familiar with your health history so that he or she can factor in any chronic medical conditions, medications taken, and alcohol use as well whether you had a prior fall, all of which could affect your fall risk. 

The USPSTF statement included a reminder about the multiple health benefits associated with physical activity that go beyond fall prevention: a lower risk of cardiovascular disease events, cardiovascular disease mortality, and all-cause mortality, as well as lower blood pressure, lower risk of type 2 diabetes, and lower risk of high cholesterol. It added: “The US Department of Health and Human Services recommends that adults do at least 150 to 300 minutes per week of moderate-intensity—or 75 to 150 minutes per week of vigorous-intensity—aerobic physical activity, as well as muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups, twice a week or more.” 

Get More Recipes In Your Inbox!

Olive Oil Hunter News #180

Posted on by The Olive Oil Hunter

Rainbow Slaw Recipe, Spotlight on Barley, Ancient Grains to Combat Diabetes, and Exercise + Greenscape = Bliss

There’s everything to love about a no-cook side dish that’s as tasty as it is visually appealing. My twist on traditional coleslaw brings together three different cruciferous veggies—all known for their high-level nutrients—and an olive-oil based dressing that adds in a healthy dose of polyphenols. It also includes barley, a whole grain with surprising health benefits. Finally, take advantage of the warm, sunny days to move your exercise activities to a greenspace—this change of venue can have physical and emotional benefits.

Rainbow Slaw

  • Rainbow coleslaw Rainbow Slaw 

    Move over, mayo! A tangy vinaigrette is a great way to dress a slaw. And what a slaw this is—a colorful feast of fresh veggies enhanced with barley, an ancient grain that’s more versatile than you may think (see “Healthy Ingredient Spotlight” and “For Your Best Health” in this week’s newsletter).

    Ingredients

    • 3/4 cup uncooked hulled barley 
    • 3 tablespoons sherry vinegar
    • 1 tablespoon Dijon mustard
    • 1 tablespoon honey 
    • 1/4 cup chopped shallots
    • 4 tablespoons extra virgin olive oil
    • 1 pound head green cabbage, cored
    • 1/2 pound head red cabbage, cored
    • 1/2 pound Brussels sprouts, trimmed
    • 2 yellow or red bell peppers, stems and ribs removed
    • 1 red onion, trimmed
    • 3 large carrots, scrubbed and peeled, if needed
    • 1/4 cup fresh flat-leaf parsley, finely chopped
    • 1/4 cup fresh dill, finely chopped 
    • Coarse sea salt, to taste
    • Freshly ground black pepper to taste

    Directions

    Step 1

    Prepare the barley according to package directions and set aside to cool. Make the vinaigrette by whisking together the vinegar, mustard, honey, and shallots. Slowly drizzle in the olive oil, whisking until the vinaigrette has emulsified. 

    Step 2

    Grate all the vegetables by hand or machine and toss thoroughly in a very large glass mixing bowl along with the herbs. Add the vinaigrette and toss well again. Taste and add more vinegar, if desired, along with salt and pepper. Serve at room temperature but refrigerate any leftovers.

    Yields 10 servings

Healthy Ingredient Spotlight: Choosing Peaches

Healthy Ingredient Spotlight

Barley

If you only know barley from beef barley soup, you’re missing out on so many other ways to enjoy this whole grain—as a side dish with sautéed onions, as a breakfast cereal with fruit, or as a layered parfait with yogurt, to name just a few. A toothsome swap for white rice (which has almost no fiber and few nutrients because it’s refined), barley delivers on fiber, protein, and many vitamins and minerals. It also helps keep blood glucose steady, promotes a healthy gut biome, and fills you up. Though the cooking time is longer, hulled barley retains far more nutrients than pearl barley, so shop for that. Note: Barley does contain gluten, so it’s not for people with celiac disease or gluten sensitivity.

Quick Kitchen Nugget: Freezing Peaches

Quick Kitchen Nugget

Make a Weekly Barley Batch

Take some time one day a week to make enough barley for four or more servings, so that it’s ready when you are. Though package directions vary, you often need 3 or 4 cups of water per cup of uncooked barley. Keep an eye on it as it cooks, since the water may evaporate before the barley is done. It should retain its shape and be chewy, not mushy.

For Your Best Health: Resilience and a Diverse Gut Microbiome

For Your Best Health

Ancient Grains Combat Diabetes 

According to the research review “Use of ancient grains for the management of diabetes mellitus: A systematic review and meta-analysis” published in the journal Nutrition, Metabolism and Cardiovascular Diseases, “there has been renewed interest in ancient grain varieties for their possible enhanced health benefits in [diabetes]. Ancient grains represent an important category of ancient cereals that have not undergone human breeding or genetic modification, thus preserving their inherent genetic features. The genetic diversity of these ancient crops not only offers a variety of food options but also represents a valuable genetic heritage to be preserved.” 

The report goes on to detail the phytochemicals in ancient grains, including phytosterols, phenolic compounds like ferulic acid and lignans, flavonoids, and carotenoids, all linked to a variety of health benefits thanks to their antioxidant and anti-inflammatory properties. Among the grains in the many studies the researchers reviewed with positive results are oats, brown rice, millet, buckwheat, and barley. Many are rich in beta-glucan, a type of soluble fiber that has been shown to improve insulin sensitivity.

Separate studies done at the University of Arizona found that the beta-glucan in barley surpassed other grains in terms of cholesterol reduction—it helps flush it out of your body. 

These and other research reports highlight the value of choosing these grains over refined ones—they take longer to cook but are more than worth the effort when it comes to feeling satisfied (they really fill you up!) and to improving heart health by mitigating two of its biggest risk factors: diabetes and high cholesterol. 

Fitness Flash: Secrets of Sleep

Fitness Flash

Exercise + Greenscape = Bliss

We know from past studies that being in nature brings physical and mental health benefits similar to those of physical activity and, of course, we know the benefits of exercise in general. So could exercising in greenspace boost the separate health benefits of each?

To answer this and other questions, Jay Maddock, PhD, Regents Professor with the School of Public Health at Texas A&M University and director of the university-led collaborative Center for Health & Nature, along with Howard Frumkin, MD, DrPH, Hagler Fellow and senior vice president and director of the Land and People Lab, assessed existing evidence regarding physical activity in natural settings and developed strategies for promoting these activities. Their study, published in the American Journal of Lifestyle Medicine, identified several factors that affect how often people visit parks and natural settings, the extent to which they engage in physical activities once there, and the benefits they get from this activity.

Dr. Maddock and Dr. Frumkin found that research suggests exercising in a park or other natural setting is more beneficial than exercising indoors. Because the studies they reviewed focused on short-term outcomes (less than one year), whether these benefits occur over the long term remains to be seen. “Despite this, the research is clear that natural settings could be an effective venue for promoting physical activity,” Dr. Maddock said. “People generally enjoy being outdoors, with parks, trails, and community gardens being the most popular venues.”

What makes the outdoors more enticing? Physical features, like community centers, playgrounds, lighting, and clear signage; natural features, such as a tree canopy and scenic bodies of water; and factors like classes, festivals, a welcoming environment, and a perception of safety, as well as visitors’ strong feeling of connectedness to nature and belief that spending time in these spaces, all contribute.

“Parks and trails are particularly important due to their accessibility and widespread availability, but access varies significantly by geography, and rural areas often have less access to natural spaces because they have more privately held land,” Dr. Maddock said. “For example, nearly 98 percent of Illinois residents live within half a mile of a park, compared to only 29 percent in Mississippi.”

Getting outdoors to take in the countryside is one of my favorite parts of every fresh-pressed olive oil hunt. Here I am with Claudio Di Mercurio, one of the amazing olive growers in Penne, Italy.

Dr. Maddock and Dr. Frumkin also found that use of parks and greenspaces for physical activity varies across demographic groups, with men more likely than women to use these spaces for physical activity. In addition, a study of parks in Los Angeles found that Black adults are less likely than white adults to engage in physical activity in parks, while English-speaking Latinos are equally likely and Asian/Pacific Islanders are more likely.

“Some groups—Black, Indigenous, and other people of color, and immigrant and refugee populations, for example—often have experienced historic or current discrimination that hinders their use of natural spaces, and they routinely have less access to high-quality parks,” Dr. Frumkin said. “In addition, children, the elderly, and people with disabilities face challenges in accessing natural spaces. Ensuring that these spaces are safe and easy to navigate, with appropriate programming, could help increase their use of parks and other natural settings.”

With these complexities in mind, the researchers offered four options that health care professionals could implement to encourage the use of parks and other natural settings by their patients.

One is simply to “prescribe” nature contact to patients. “Recommending that patients spend more time in these settings is known as nature prescriptions, or ‘ParkRx,’ and while more research is needed, the studies to date suggest that this approach is effective,” Dr. Maddock said.

Another is for health professionals to model this behavior by engaging in it themselves—this is effective in promoting healthy behaviors while also enhancing the well-being of the health professionals.

A third approach is for health professionals to engage in community efforts that promote the use of outdoor spaces, such as Houston’s Be Well Communities initiative, which is supported by the M.D. Anderson Cancer Center.

Finally, health professionals could help create and maintain parks and greenspaces by steering funds into these efforts through Community Health Needs Assessments, Medicaid funds, and funds from health care conversion foundations.

“It is clear that the use of parks and natural settings for physical activities could be a potentially powerful tool for promoting two important health behaviors simultaneously,” Dr. Maddock said. “This could be especially important given that the majority of Americans do not get enough exercise or spend enough time outdoors.”

Get More Recipes In Your Inbox!

The Olive Oil Hunter News #134

Posted on by The Olive Oil Hunter

Taste of Summer Salad Recipe, Spotlight on Burrata, How to Rinse Lettuce and Break the Chronic Stress-Comfort Food Link, Get Moving for Better Quality of Life

When the temp nears 90, the last thing I want to do is to cook, yet at the same time I want to savor a delicious meal. This salad checks off all the boxes. If you haven’t yet tried burrata, this is a wonderful introduction. I’m also sharing findings from two new studies, one on the link between stress and weight gain and the other on yet more benefits of exercise, a known stress-buster. 

Taste of Summer Salad

  • Burrata and Fresh Peach Salad Taste of Summer Salad

    The perfect summer salad has seasonal ingredients that can be enjoyed whole, or as is, no cooking required. I love a blend of sweet and savory ingredients, like juicy peaches and slightly bitter greens. This dish takes just a few minutes to put together but offers exquisite flavors and textures in every bite. Get creative if the exact ingredients aren’t available at your famers’ market—nectarines, cantaloupe, or honeydew chunks are excellent swaps for the peaches, and walnuts or pine nuts can sit in for the pistachios. 

    Ingredients

    • 4 cups mixed lettuces
    • 8 ounces whole burrata or four 2-ounce minis
    • 4 ripe peaches
    • 4 ounces shelled pistachios
    • Extra virgin olive oil, to taste
    • Balsamic vinegar of Modena, to taste
    • Freshly ground black pepper, to taste

    Directions

    Arrange equal amounts of the lettuce on four dishes. If using a whole burrata, cut it into four equal slices or wedges and arrange on top of the greens; if using minis, center a whole one on the greens. Slice the peaches (leave the skins on) and fan out the sections. Top with the pistachios and liberally drizzle with olive oil. Sprinkle on a few drops of the balsamic and some black pepper.

    Yields 4 servings

Healthy Ingredient Spotlight: Burrata

Healthy Ingredient Spotlight

Bravo, Burrata

When burrata first hit our shores—its Italian origins can be traced back to Puglia—it was a taste sensation most easily found at restaurants. Now that its popularity has grown, it’s readily available in grocery stores, often from the same fine cheese companies that produce mozzarella.

Burrata looks very much like mozzarella, but the ball-shaped pouch is filled with a luscious, runny mix of cream and cheese. It can weigh anywhere from 8 ounces to 2 pounds. Mini burratas are typically 2 ounces apiece, and are handy for creating individual plates and for snacking—add a drizzle of fresh-pressed olive oil and a few drops of balsamic vinegar from Modena.

Quick Kitchen Nugget: Rinsing Lettuce

Quick Kitchen Nugget

Rinsing Lettuce

Rather than spraying lettuce leaves with water from the faucet, try giving them a bath in a large bowl of cool water. Swirl the leaves in the water and then wait 10 minutes for gravity to draw all the dirt to the bottom of the bowl. Then lift out the leaves without agitating the water and pat them dry. If you want to finish with a lettuce spinner, don’t overfill the basket, or it won’t work well. 

For Your Best Health: Break the Chronic Stress-Comfort Food Link

For Your Best Health

Break the Chronic Stress-Comfort Food Link

When you’re stressed, a high-calorie treat may seem like the soothing go-to. But according to scientists from the Garvan Institute of Medical Research in Sydney, Australia, stress combined with comfort food creates changes in the brain that drive more eating, boost cravings for sweets in particular, and lead to excess weight gain. That’s a lot of downside!

“Our findings reveal stress can override a natural brain response that diminishes the pleasure gained from eating—meaning the brain is continuously rewarded to eat,” says Herbert Herzog, PhD, a professor and visiting scientist at the Garvan Institute and senior author of the study “Critical role of lateral habenula circuits in the control of stress-induced palatable food consumption” published in the journal Neuron. 

To understand what drives eating habits, the team used a mouse model to investigate how different areas in the brain respond to chronic stress under various diets. “We discovered that an area known as the lateral habenula, which is normally involved in switching off the brain’s reward response, was active in mice on a short-term, high-fat diet to protect the animal from overeating. However, when mice were chronically stressed, this part of the brain remained silent, allowing the reward signals to stay active and encourage feeding for pleasure, no longer responding to satiety regulatory signals,” explains first author Kenny Chi Kin Ip, PhD. “We found that stressed mice on a high-fat diet gained twice as much weight as mice on the same diet that were not stressed.”

The researchers discovered that at the center of the weight gain was the molecule NPY, which the brain produces naturally in response to stress. When the researchers blocked NPY from activating brain cells in the lateral habenula in the stressed mice on a high-fat diet, the mice consumed less comfort food, resulting in less weight gain.

The researchers next performed a sucralose preference test, allowing mice to choose to drink either water or water that had been artificially sweetened. “Stressed mice on a high-fat diet consumed three times more sucralose than mice that were on a high-fat diet alone, suggesting that stress not only activates more reward when eating, but specifically drives a craving for sweet, palatable food,” says Dr. Herzog. “Crucially, we did not see this preference for sweetened water in stressed mice that were on a regular diet.”

“In stressful situations it’s easy to use a lot of energy, and the feeling of reward can calm you down—this is when a boost of energy through food is useful. But when experienced over long periods of time, stress appears to change the equation, driving eating that is bad for the body long term,” says Dr. Herzog. “This research emphasizes just how much stress can compromise a healthy energy metabolism. It’s a reminder to avoid a stressful lifestyle, and crucially if you are dealing with long-term stress, try to eat a healthy diet and lock away the junk food.”

Fitness Flash: Exercise: Get Moving for Better Quality of Life

Fitness Flash

Get Moving for Better Quality of Life

We know that moderate intensity physical activity that raises your heart rate is known to reduce the risk of a number of diseases, including heart disease, stroke, diabetes, and cancer. But it has the potential to do even more.

As part of a University of Cambridge (UK) study on exercise habits among 1,433 participants aged 60 and above, the team of scientists looked at the link between exercise and health-related quality of life—a measure of health and well-being that includes pain level, the ability to care for oneself, and anxiety/mood level. Lower quality of life scores are linked with an increased risk of hospitalization, worse outcomes following hospitalization, and early death.

Study participants were given a score between 0 (worst quality of life) and 1 (best) based on their responses to a questionnaire and then followed by the researchers so that they could look for changes in behaviors and quality of life. On average, six years after their first assessment, both men and women were doing about 24 minutes less moderate-to-vigorous physical activity per day. At the same time, the total sedentary time increased by an average of around 33 minutes a day for men and around 38 minutes a day for women. 

For every minute a day less of moderate-to-vigorous physical activity measured, quality of life scores dropped by 0.03. This means that an individual who spent 15 minutes less a day engaged in such activity would have seen their score drop by 0.45. Increases in sedentary behaviors were also associated with poorer quality of life—a drop in the score of 0.012 for every one minute a day increase in total sedentary time six years after the first measurement. This means that an individual who spent 15 minutes a day more sitting down would have seen their score drop by 0.18 over the six years.

People who did more moderate-to-vigorous physical activity and spent less time sedentary at their first assessment had a higher quality of life later on. An hour a day spent more active was associated with a 0.02 higher quality of life score. To put the results into context, just a 0.1 point improvement in quality of life scores was linked to a 6.9% reduction in early death and a 4.2% reduction in risk of hospitalization.

“Keeping yourself active and limiting—and where you can, breaking up—the amount of time you spend sitting down is really important whatever stage of life you’re at,” says Dr. Dharani Yerrakalva of the University’s Department of Public Health and Primary Care. “This seems to be particularly important in later life, when it can lead to potentially significant improvements to your quality of life and your physical and mental well-being.”

Because the team measured physical activity and sedentary behavior at different points of time, they say they can be reasonably confident that they have shown a causal link—that is, that quality of life improves because people remain more physically active, for example. As Dr. Yerrakalva explains, “There are several ways in which improvements in our physical behaviors might help maintain a better quality of life. For example, more physical activity reduces pain in common conditions such as osteoarthritis, and we know that being more physically active improves muscle strength, which allows older adults to continue to care for themselves. Similarly, depression and anxiety are linked to quality of life, and can be improved by being more active and less sedentary.” 

Remember that staying active can be a lot more than just going to the gym—dancing, gardening, hiking, and bike riding all fit the bill and are fun. Also, universal guidelines are to do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity a week. Older adults are also encouraged to break up prolonged periods of being sedentary with light activity, or at least with standing, when physically possible.

The research paper “Associations between change in physical activity and sedentary time and health-related quality of life in older English adults: the EPIC-Norfolk cohort study” was published in Health and Quality of Life Outcomes.

Get More Recipes In Your Inbox!

The Olive Oil Hunter News #117

Posted on by The Olive Oil Hunter

French Onion Soup with Cheesy Croutons Recipe, Spotlight on Onions, A Better Beef Broth, Vegetables that Lower Diabetes Risk and Breakfast for Better Sleep

It’s one of the mainstays of fine French dining—classic soupe à l’oignon, or onion soup. You might think it’s hard to recreate at home, but if you have the patience to caramelize the onions, you can be enjoying it tonight! It’s a great way to get in more veggies, which may help you avoid type 2 diabetes, according to a new study I’m sharing here, too.

French Onion Soup with Cheesy Croutons

  • French Onion Soup with Cheesy Croutons French Onion Soup With Cheesy Croutons

    This simple adaptation of the classic French onion soup is a meal in itself—perfect for lunch or dinner. If you’ve got a free afternoon, making your own rich beef stock is a slow-food pleasure, but a store-bought brand will still deliver rich taste. Take the time to fully caramelize the onions at the start of this recipe—that’s where most of the active cooking time is needed and where the deep flavor develops. You’ll be well rewarded for the effort. This recipe is for a very large batch, enough for two or three meals, depending on how many people you’re serving. For the melted cheese topping, this twist on bread rounds is fun and easier to eat with a spoon! 

    Ingredients

    For the soup:

    • 5 tablespoons extra virgin olive oil
    • 5 pounds yellow onions, peeled and sliced into roughly ½” rounds
    • Coarse salt
    • Sugar
    • 1/2 cup cognac
    • 8 cups beef stock
    • 1 cup dry vermouth
    • Freshly ground black pepper to taste

    For the croutons:

    • 10 baguette slices, about ½” thick, cut into cubes
    • 2 tablespoons extra virgin olive oil
    • 1/2 cup grated gruyere cheese

    Directions

    Step 1

    Caramelize the onions: Heat a large, heavy-bottomed skillet over medium-high heat. Note: Depending on the size of your skillet, you may need to work in batches or use two skillets at once. Add one tablespoon of the oil for every pound of onions you sauté at a time. As you place the onions in the pan, separate each slice into rounds. Toss the onions in the oil and then cover the pan to sweat the onions for about 10 minutes over low-medium heat, taking care not to burn them. Take off the cover, sprinkle the onions with large pinches of salt and sugar, and continue cooking until they become soft and browned, up to 50 minutes (the liquid in the pan will evaporate; add a tablespoon of water as needed to prevent burning). At the end of the cooking time, add the cognac to deglaze the pan and then transfer everything to a large stockpot.

    Step 2

    To finish the soup: Add the beef stock and vermouth to the stockpot and bring to a boil. Lower the heat to a simmer and continue cooking for another hour. Taste and add black pepper, if desired.

    Step 3

    For the croutons: Just before serving the soup, turn on your oven to broil. Spread out the bread cubes on a cookie sheet and toast under the broiler, watching closely, as it should take only a few seconds. Very carefully, take the sheet out of the oven and use tongs to push the toasted croutons together. Sprinkle on the grated cheese and put back under the broiler until the cheese melts, again for only a few seconds.

    Step 4

    To serve, ladle soup into bowls or wide mugs and, using tongs, top each with some cheesy croutons.

    Yields 10-12 servings

Healthy Ingredient Spotlight: The Color of Onions

Healthy Ingredient Spotlight

The Color of Onions

Onions are wonderful flavor enhancers and can impart different degrees of sweetness based on the variety:

The most popular and easy-to-find onion is the yellow onion, a great option when the onions will be cooked. You might also see Spanish yellow onions, which are a bit sweeter. 

Even sweeter are varieties such as Vidalia, Walla Walla, and Maui, though they’re not usually available year round. When caramelized, they add exceptional flavor to dishes like French onion soup.

Occasionally, you’ll see white onions, milder in flavor than yellow onions and with a great crunch that makes them perfect for eating raw.

Red onions add bright color to dishes, and a more noted, spicy flavor to go with it. The taste is sweeter right after summer harvest, but can turn sharp as they age, so you might find that they taste different depending on the time of year (they will always be milder when cooked). They’re a great choice for pickling and for boldly flavored recipes, but they can overpower a mild dish. 

Quick Kitchen Nugget: A Better Beef Broth

Quick Kitchen Nugget

A Better Beef Broth

Supermarket shelves are filled with options from thick pastes you dilute to ready-to-go cans. New, more authentically made broths, often labeled bone broths (though meaty bones are at the heart of any broth) are now available. Some come frozen, others in pouches or milk-like containers. Not always at the corner grocery, many are available online. Bonafide Provisions, Brodo, and Pacific Foods brands are some flavorful choices. 

Be aware that many store-bought broths get a lot of their taste from added salt, sometimes a lot of it—anywhere from 350 to 700 mg a cup, a big chunk of the 1500 mg recommended maximum daily intake. For the salt conscious, it’s worth noting that Pacific Foods organic low sodium beef broth has just 125 mg sodium per serving. When using prepared broth, you may not need to add any additional salt to a recipe—reach for black pepper first to avoid sodium overload.

For Your Best Health: Vegetables to Lower Diabetes Risk

For Your Best Health

Vegetables to Lower Diabetes Risk

According to an Edith Cowan University analysis of the long-term “Danish Diet, Cancer and Health” study, eating your veggies can translate to lowering diabetes risk. Comparing dietary intake records from 54,000 people, the scientists found that those who consumed the most vegetables were 21 percent less likely to develop type 2 diabetes than those who consumed the least amount. 

At the top of the list were leafy greens and cruciferous veggies such as spinach, lettuce, broccoli, and cauliflower. Interestingly, white potatoes, often thought of as unhealthy, were actually neutral…as long as they were boiled rather than mashed with butter and cream or deep fried. People who ate potatoes prepared with unhealthy fats were also more likely to consume more butter, red meat, and soft drinks, foods known to increase type 2 diabetes risk. The researchers also pointed out that plain potatoes shouldn’t be lumped in the same category as certain other high-carb foods such as white rice and pasta because the potatoes have fiber, minerals, and good nutrients, which make them a higher-quality carb.

The study, “Vegetable, But Not Potato, Intake Is Associated With a Lower Risk of Type 2 Diabetes in the Danish Diet, Cancer and Health Cohort,”was published inDiabetes Care.

Fitness Flash: Breakfast for Better Sleep

Fitness Flash

Breakfast for Better Sleep

Tired of waking up groggy? “Many of us think that morning sleepiness is a benign annoyance,” said Matthew Walker, PhD, UC Berkeley professor of neuroscience and psychology and senior author of the study, “How people wake up is associated with previous night’s sleep together with physical activity and food intake,” published in Nature Communications. “From car crashes to work-related accidents, the cost of sleepiness is deadly. As scientists, we must understand how to help society wake up better and reduce the mortal cost of society’s current struggle to wake up effectively each day.”

He and colleagues at the University of California, Berkeley, teamed up with other researchers, including those in the UK and Sweden, to learn how to avoid that sluggish feeling. By analyzing data culled from more than 800 people over a two-week period, they were able to predict individualized metabolic responses to foods based on a person’s biological characteristics, lifestyle factors, and the foods’ nutritional composition. 

The participants were given a variety of breakfast meals; wore wristwatches to record their physical activity and sleep quantity, quality, timing, and regularity; kept diaries of their food intake; recorded their alertness levels from the moment they woke up and throughout the day; and wore continuous glucose monitors.

The researchers found that the secret to alertness is a three-part prescription: getting the right amounts of exercise and sleep and eating the right breakfast, one that won’t spike blood glucose. “All of these have a unique and independent effect,” said UC Berkeley postdoctoral fellow Raphael Vallat, PhD, first author of the study. “If you sleep longer or later, you’re going to see an increase in your alertness. If you do more physical activity on the day before, you’re going to see an increase. You can see improvements with each and every one of these factors.”

Here are the specifics:

Breakfast. The participants were given preprepared meals with different amounts of nutrients:  moderate amounts of fat and carbohydrates; high protein; high carbohydrate; or high sugar. The worst type of breakfast, on average, was high in sugar; it was associated with an inability to wake up effectively and maintain alertness. The high-carbohydrate breakfast, without simple sugars and with only a modest amount of protein, was linked to individuals revving up their alertness quickly in the morning and sustaining that alert state.

“We have known for some time that a diet high in sugar is harmful to sleep, not to mention being toxic for the cells in your brain and body,” Dr. Walker said. “However, what we have discovered is that, beyond these harmful effects on sleep, consuming high amounts of sugar in your breakfast, and having a spike in blood sugar following any type of breakfast meal, markedly blunts your brain’s ability to return to waking consciousness following sleep.”

Sleep. Sleeping longer and/or later than usual resulted in individuals ramping up their alertness very quickly after awakening. According to Dr. Walker, between seven and nine hours of sleep is ideal for ridding the body of “sleep inertia,” the inability to transition effectively to a state of functional cognitive alertness upon awakening. Most people need this amount of sleep to remove a chemical called adenosine that accumulates in the body throughout the day and brings on sleepiness in the evening, something known as sleep pressure.

“Sleeping later can help with alertness for a second reason,” Dr. Walker said. “When you wake up later, you are rising at a higher point on the upswing of your 24-hour circadian rhythm, which ramps up throughout the morning and boosts alertness.”

Exercise. “It is well known that physical activity, in general, improves your alertness and also your mood level, and we did find a high correlation in this study between participants’ mood and their alertness levels,” Dr. Vallat said. ” Participants who, on average, are happier also feel more alert.”

It’s not completely clear what physical activity does to improve alertness the following day. “It may be that exercise-induced better sleep is part of the reason exercise the day before, by helping sleep that night, leads to superior alertness throughout the next day,” Dr. Vallat said.

“How you wake up each day is very much under your own control, based on how you structure your life and your sleep. You don’t need to feel resigned to any fate, throwing your hands up in disappointment because ‘it’s my genes, and I can’t change my genes,’” said Dr. Walker. “There are some very basic and achievable things you can start doing today, and tonight, to change how you awake each morning, feeling alert and free of that grogginess.”

Get More Recipes In Your Inbox!