Horiatiki Salad Recipe and The MIND Diet for Brain Health: More Benefits of Olive Oil

I’m a huge fan of both Greek and Middle Eastern salads, the ingredients of which are not only delicious but also mainstays of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a way of eating designed for brain health. It’s an offshoot of the super-healthy Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Why the distinction? Because the latest research on the MIND diet shows it can slow aging as well as reduce dementia risk. Add this to the list of the benefits of olive oil—it’s one of the super foods that MIND suggests including every day.

Horiatiki: The Sequel!

• Apricot Chicken

  It’s said that the Australian version of apricot chicken, whose simple ingredients were apricot nectar, a packet of dried French onion soup, and chicken parts, became popular in the 1970s; many adults Down Under grew up on it. My version takes more of a “from-scratch” approach for richer flavor.

  Ingredients

  • 1/2 cup whole wheat flour
  • 2 teaspoons freshly ground black pepper
  • 1 teaspoon fine sea salt
  • 1/4 cup extra virgin olive oil
  • 8 skin-on chicken thighs, any excess skin trimmed
  • 2 large onions, peeled and cut lengthwise into strips
  • 4 cloves garlic, peeled and finely chopped
  • 2 cups no-sugar-added apricot juice or nectar
  • 1 cup homemade or low-sodium store-bought chicken broth
  • 12 dried apricots

  Directions

  Step 1

  Heat the oven to 375°F. Mix the flour, pepper, and salt in a pie plate.

  Step 2

  Dredge the chicken, one thigh at a time, in the flour. Heat a 5-quart Dutch oven on the stovetop over medium-high heat. When hot, add the olive oil. Add the chicken thighs to the pan in a single layer, skin side down, working in batches. Sear for 5 minutes, flip, and sear the undersides for 5 minutes. Remove the chicken to a plate and add the onions; sauté until soft, about 5 minutes. Add the garlic and sauté for 2 minutes, then place the chicken in an even layer on top of the vegetables. Add the juice and broth to the pan, then arrange the dried apricots between the chicken thighs. Cover the pan and place in the oven. Bake for 1 hour.

  Step 3

  When done, serve from the pan or, if the sauce is too thin, transfer the chicken and apricots to a platter and put the Dutch oven back on the stovetop. Boil down the liquid over high heat for 5 to 10 minutes.

  Serves 4

• Grilled Prawns and Spicy Papaya Cocktail Sauce

  Australia’s temperate climates host warm-water prawns (similar to shrimp) and tropical fruits such as papaya. This recipe brings them together and will inspire you to ditch the familiar ketchup-and-horseradish sauce often served in the US. Also good with lobster (called “bugs” in Oz) or scallops.

  Ingredients

  For the cocktail sauce:

  • 2 tablespoons extra virgin olive oil, plus more if needed
  • 1/4 cup diced shallot or red onion
  • 1/2 jalapeño or serrano pepper, seeded, coarsely chopped
  • 1/2 ripe papaya, peeled, seeded, and coarsely chopped
  • Juice of 1 lime
  • 1 tablespoon sweet chili sauce, or more to taste
  • 2 teaspoons Asian fish sauce, coconut aminos, or soy sauce
  • 2 tablespoons unsweetened coconut milk
  • Coarse salt (kosher or sea)
  • 2 tablespoons fresh cilantro leaves

  For the prawns:

  • 1 1/2 pounds jumbo prawns or shrimp, peeled and deveined
  • Coarse salt (kosher or sea)
  • 1 teaspoon smoked paprika or regular paprika (sweet or hot)
  • 2 tablespoons extra virgin olive oil
  • 2 limes, each sliced lengthwise into 6 wedges

  Directions

  Step 1

  Make the cocktail sauce: Heat a saucepan over medium-low heat. Add the 2 tablespoons of olive oil, the shallots, and the jalapeño and sauté until softened, 3 to 5 minutes. Let cool. Tip into a blender jar or the bowl of a food processor. Add the papaya, lime juice, chili sauce, fish sauce, and coconut milk. Process until smooth. Taste, adding a bit of salt if needed. If too thick, add another tablespoon of olive oil and blend again. Add the cilantro leaves and process until coarsely chopped. Set the cocktail sauce aside or cover and refrigerate until ready to serve.

  Step 2

  Line a rimmed sheet pan with foil or parchment paper for easier clean-up. Place a wire rack on top. Arrange the prawns in a single layer on the wire rack. Lightly salt the prawns from a height of 6 to 8 inches. Let the prawns rest for 30 minutes, but no longer. Pat dry with paper towels. (Do not rinse.) Dust the prawns with paprika and brush with 2 tablespoons of olive oil.

  Step 3

  Heat a charcoal or gas grill to medium-high. (Alternatively, heat a large grill pan on the stovetop or pan-fry the shrimp.) Grill for 2 to 3 minutes per side, or until the prawns are opaque. Do not overcook. Serve with the lime wedges and the cocktail sauce.

  Serves 4 as a main course or 6 as an appetizer

• Curried Cauliflower

  This is one of the easiest side dishes in my repertoire. Because curry powder is a blend of nearly a dozen spices or more (some of which are fairly exotic), feel free to use your favorite pre-packaged curry powder.

  Ingredients

  • 2 tablespoons lemon juice
  • 1 tablespoon curry powder
  • 1 teaspoon coarse salt (kosher or sea)
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup extra virgin olive oil
  • 1 large head cauliflower, trimmed, cored, and cut into bite-size florets
  • 1/4 cup chopped fresh cilantro or flat-leaf parsley leaves

  Directions

  Step 1

  Heat the oven to 400°F. Line a rimmed sheet pan with foil or parchment paper for easier clean-up.

  Step 2

  In a large mixing bowl, combine the lemon juice, curry powder, salt, and pepper. Whisk in the olive oil. Add the cauliflower florets to the bowl and gently toss with your hands to evenly coat each floret with the spices and oil. (We recommend wearing food-safe disposable gloves to avoid staining your hands.) Tip onto the prepared sheet pan and spread out in a single layer.

  Step 3

  Roast the cauliflower for 20 to 25 minutes, or until tender-crisp and browned in spots, turning halfway through the cooking time. Transfer to a platter or bowl and top with the cilantro. Serve warm or at room temperature.

  Serves 4 to 6

• Tiramisù

  Though tiramisù originated in Italy in the late 1960s, it didn’t take long for it to gain a legion of fans in Oz, especially in Sydney, where it’s said to have first appeared on menus in the ’70s. Because of concern about eating raw eggs, this version leaves them out, but it is no less creamy. Amazon sells authentic ladyfingers from Italy; Vicenzovo is an excellent brand.

  Ingredients

  • 2 cups freshly made decaf coffee, preferably espresso strength
  • 2 cups chilled heavy cream
  • 1/2 cup powdered sugar
  • 16 ounces mascarpone, at room temperature
  • 3 tablespoons extra virgin olive oil
  • About 24 ladyfingers
  • 2 ounces coarsely chopped dark chocolate
  • 3 tablespoons unsweetened cocoa powder

  Directions

  Step 1

  Make the coffee in a wide measuring cup; set aside to cool. Whip the cream and sugar until the cream is stiff. In a separate bowl, whisk the mascarpone and olive oil, then fold into the whipped cream.

  Step 2

  Choose a serving dish about 12x7x3 or 8 inches square (you can use any similar-sized dish, or go a little bigger if you have extra ladyfingers). Before you begin, map out a ladyfinger pattern in the dish so you’ll know the direction to line them up.

  Step 3

  To start, place a dollop of the cream in the bottom of the dish and use a spatula to spread it out a bit. One by one, quickly dunk a ladyfinger in the coffee and place it in the dish. Repeat until you have your first layer. Use a large spoon to dollop half the cream over the ladyfingers and a narrow offset spatula to smooth it out, getting into the corners. Sprinkle the chopped chocolate evenly on top. Repeat the sequence to make a second layer. Use a fine strainer or shaker-top jar to sprinkle the cocoa over the top. Cover and refrigerate from 4 hours to overnight.

  Serves 8

• Lamingtons

  This sweet morsel—a vanilla cake dipped in chocolate icing and rolled in coconut—is a beloved celebratory treat in Australia. There are many variations, including spreading a jam filling between two layers of cake, but this version is the easiest to make. The olive oil-based cake is light and airy, a wonderful counterpoint to the luscious icing.

  Ingredients

  For the cake:

  • 4 large eggs, separated when cold
  • 1 1/4 cups cake flour
  • 1/2 teaspoon baking powder
  • 1 cup sugar, divided
  • 1/2 cup extra virgin olive oil
  • 1 teaspoon pure vanilla extract
  • 1/3 cup water
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon cream of tartar

  For the chocolate icing:

  • 8 ounces bittersweet or dark chocolate
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons pure vanilla extract
  • 4 cups powdered sugar
  • 1/2 cup unsweetened cocoa
  • 1 teaspoon espresso powder
  • 1 cup boiling water, or more as needed

  To finish:

  • 8 ounces unsweetened shredded coconut

  Directions

  Step 1

  Let the yolks and whites come to room temperature. Position a rack in middle of the oven and heat to 325°F. Line a 10×13 pan with parchment paper but do not grease it. Sift flour and baking powder together; set aside.

  Step 2

  By hand or in a stand mixer, whisk the egg yolks and 1/2 cup sugar in a large bowl until pale and well combined, about 2 minutes. Whisk in olive oil, vanilla, and water, then fold in the dry ingredients.

  Step 3

  By hand or in a stand mixer, beat the egg whites, salt, cream of tartar, and the remaining 1/2 cup sugar until egg whites are foamy. Increase the speed to high and beat until the whites are thick and glossy, about 8 minutes. Gently fold the whites into egg yolk mixture in 3 or 4 batches.

  Step 4

  Transfer the batter to the pan and use an offset spatula to smooth the surface. Bake for about 25 minutes, rotating the pan after 12 minutes. When done, the cake will start to shrink from the sides of the pan, and the tip of a sharp knife will come out clean. Cool in the pan for 10 minutes, then invert onto a rack, peel off the parchment, and let cool completely (it can be made a day in advance, wrapped when cool, and left on a counter).

  Step 5

  Once the cake has cooled, trim any rough edges and cut into approximately 1 1/2-inch squares. Place the squares on a rimmed sheet pan in the freezer for 30 minutes—this will help prevent any crumbling and shorten the time it takes for the icing to set.

  Step 6

  While the cake is in the freezer, make the icing: Melt 6 ounces chocolate in the microwave on low power. When nearly melted, remove from the microwave and add the remaining 2 ounces of chocolate; stir until fully melted. Stir in the olive oil, then the vanilla; set aside.

  Step 7

  Mix the powdered sugar, cocoa, and espresso powder in a large bowl. Add 1 cup boiling water and stir until smooth. Fold in the melted chocolate mixture and stir again; it should be fluid but not too thin. If too thick, add more boiling water, one tablespoon at a time. Set aside until the cake is ready.

  Step 8

  Set up your counter assembly line–style for dipping. Line a rimmed sheet pan with parchment paper and place it to one side for the dipped cakes. Pour the coconut into a glass pie plate and place it next to the bowl of icing.

  Step 9

  Take half the cake squares from the freezer to the counter; leave the rest in the freezer until you finish the first batch. To dip, lower one cake square into the icing and use two forks to rotate it so that it’s completely covered in chocolate. Lift the cake out with a fork, tap the fork against the side of the bowl so any excess chocolate drips off, and place the cake square in the coconut. Use two clean forks or your fingers to cover it in coconut and transfer to the prepared sheet pan. Repeat with the rest of the squares. Note: If the icing gets too thick while you’re working, thin it with hot water, 1 tablespoon at a time.

  Step 10

  Let the cakes sit until the icing is set, about 30 minutes. They can be stored in an airtight container on the counter.

  Yields 48 lamingtons

• Chicken and Leek Pie

  The Australian take on American-style potpie gets wonderful flavor from the leeks and onions. Feel free to add 1/2 cup each peas and diced carrots if you wish.

  Ingredients

  • 1/2 cup whole wheat flour, plus more for rolling the dough
  • 1 teaspoon sea salt, plus more for the vegetables
  • 1 teaspoon freshly ground black pepper
  • 1/4 cup extra virgin olive oil, divided use, plus more for the baking dish
  • 2 large leeks, halved, cleaned, drained, and white parts cut into 1/2-inch half-moons, about 4 cups
  • 1 large onion, peeled and diced
  • 1 bell pepper, stemmed, seeded, and diced
  • 2 celery stalks, diced
  • 3 pounds skinless boneless chicken breasts, cut into approximately 1 1/2-inch cubes
  • 2 cups half-and-half
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 teaspoons fresh thyme leaves
  • 1 sheet frozen puff pastry, defrosted overnight in the fridge
  • 1 egg

  Directions

  Step 1

  Place the flour, salt, and pepper in a large bowl and whisk together; set aside.

  Step 2

  Heat a large frying pan to medium-high. When hot, add 3 tablespoons olive oil, the leeks, onions, bell pepper, and celery. Sprinkle on a pinch of salt to sweat them. Cook over medium heat, stirring constantly, until the vegetables are tender; don’t let them brown. Transfer to a large bowl.

  Step 3

  Add the rest of the olive oil to the pan. Toss the chicken in the flour mixture, shake off the excess, and add the pieces to the pan in a single layer (work in two batches if needed). Sauté the chicken, turning with tongs, until it is lightly browned on all sides. When the chicken is just about cooked through, return the vegetables to the pan along with the half-and-half, parsley, and thyme. Stir and simmer for 5 minutes. Taste, and add more salt and pepper as needed. Transfer to a 13x9x2 baking dish. Lightly brush the rim of the dish with olive oil.

  Step 4

  Heat the oven to 425°F. On a floured countertop, open the puff pastry sheet and gently roll out the seams. Using a cake spatula or a rolling pin, place the pastry over the chicken in the prepared baking dish. Use the tines of a fork to press the edges into the rim of the dish and trim off any excess. Whisk the egg in a small bowl and brush it over the pastry. Bake for 25 to 30 minutes, or until the pastry puffs and turns golden.

  Serves 8

• Pan-Seared Fish Steaks with Carmelized Fennel

  Easy enough for a weeknight dinner but elegant enough for guests, this meal, featuring what I like to call “steak fish,” comes together in less than half an hour. Use halibut, tuna, salmon, monkfish, cod, or swordfish.

  Ingredients

  • Juice of 1 lemon, preferably a Meyer lemon
  • Coarse salt (kosher or sea)
  • 1 teaspoon dried oregano, preferably Greek
  • 1/4 cup plus 2 tablespoons extra virgin olive oil
  • Freshly ground black pepper
  • 2 fennel bulbs
  • 10 pitted kalamata olives, halved lengthwise
  • 4 fish steaks (see above), each 6 ounces and 1/2 inch thick

  Directions

  Step 1

  In a small bowl, combine the lemon juice, 1 teaspoon of salt, and the oregano. Slowly whisk in the 1/4 cup of olive oil. Stir in a few grinds of black pepper. Set aside.

  Step 2

  Trim the tops and bottoms off the fennel bulbs, reserving some of the green feathery tops. Remove any blemished leaves. Cut the fennel bulbs lengthwise into 1/4 inch slices.

  Step 3

  Heat a large skillet over medium-high heat. Add 1 tablespoon of olive oil and add the fennel to the pan; season with salt and pepper. Sauté, stirring occasionally, until the fennel has softened and is lightly browned, 10 to 12 minutes. Stir in the olives. Transfer to a bowl and keep warm.

  Step 4

  Reheat the skillet over medium-high heat and film the bottom of the pan with the remaining 1 tablespoon of olive oil. Arrange the fish steaks in the skillet in a single layer. (Don’t crowd.) Sauté the fish for 5 to 6 minutes on the first side, then turn with a thin-bladed spatula or fish spatula. Continue to cook to your liking (aim for an internal temperature of 140°F; insert an instant-read thermometer probe through the side of the fish).

  Step 5

  Make a bed of the warm caramelized fennel and olives on a platter. Using a bamboo skewer, poke holes in the fish steaks, each about an inch apart. Arrange the fish steaks on top of the fennel. Re-whisk the lemon and olive oil mixture and drizzle over the fish. Garnish with some of the reserved fennel fronds. Serve immediately.

  Serves 4

• Olive Oil Hunter News #182

  Seafood and Avocado Salad Recipe, Spotlight on Dill and Herb Scissors, Could Your Diet Be Increasing Your Anxiety? And Knee Arthritis, Exercise, and Your Subconscious

  Are you usually underwhelmed when you buy premade seafood salad? Making your own is not only tastier but also less expensive. And prepared with healthful ingredients, like extra virgin olive oil and avocado instead of questionable fillers, it’s also good for you. The distinction between healthy and unhealthy fats is made clear in the first study that I’m sharing—you’ll see why a diet of saturated fat is linked to anxiety. Turning to fitness, many people with knee arthritis don’t heed their doctor’s advice to exercise…here are the results of a study that found they may have a subconscious resistance to activity.

  Seafood and Avocado Salad

  

  Healthy Ingredient Spotlight

  Dill

  Fresh dill is a delicate yet delicious addition to many types of salads, including various versions of potato salad, and can be used for enhancing eggs, dishes with smoked or fresh salmon, and dressings. Because of its feathery shoots, dill makes a showy garnish. It’s best used in cold dishes; when using it during cooking, add it at the very last minute or right after you’ve removed the food from the heat. 

  It’s easy to grow dill in your herb garden (it often reseeds itself) or plant it in a window box so you can regularly reach for it. If you buy a bunch from the store or farmers’ market, place the stems in a tall glass of water, cover the tops, and refrigerate to increase shelf life. As with other fresh herbs, it can be puréed with extra virgin olive oil and frozen in an ice cube tray for future use (bag the cubes as soon as they become solid). Dill is sold dried as dill weed, with a very mild flavor that actually improves when heated. 

  

  Quick Kitchen Nugget

  Herb Scissors

  This nifty gadget makes mincing herbs nearly effortless. Rather than a single blade, herb scissors have multiple blades—up to 5—that chop your herbs for you as you snip. There are also single blade herb shears for cutting larger-leaf herbs and herb strippers that strip herbs from their stems.  

  

  For Your Best Health

  Could Your Diet Be Increasing Your Anxiety?

  When stressed out, many of us turn to junk food for solace. But new University of Colorado Boulder research suggests this strategy may backfire. The study found that, in rats, a high-fat diet disrupts gut bacteria, alters behavior and, through the complex pathway that connects the gut to the brain, influences brain chemicals in ways that fuel anxiety. It’s important to note that the researchers are not talking about healthy fats like those found in fish, olive oil, nuts, and seeds—these are considered anti-inflammatory and good for the brain.

  “Everyone knows that [high-fat junk foods] are not healthy foods, but we tend to think about them strictly in terms of a little weight gain,” said lead author Christopher Lowry, PhD, a professor of integrative physiology at CU Boulder. “If you understand that they also impact your brain in a way that can promote anxiety, that makes the stakes even higher.”

  Dr. Lowry’s team divided adolescent rats into two groups: Half got a standard diet of about 11% fat for nine weeks while the others got a high-fat diet of 45% fat, consisting mostly of saturated fat from animal products. (The typical American diet is about 36% fat, according to the Centers for Disease Control and Prevention.) Throughout the study, the researchers collected fecal samples and assessed the animals’ microbiome, or gut bacteria. After nine weeks, the animals underwent behavioral tests.

  Importantly, the researchers stressed that not all fats are bad, and that healthy fats like those found in fish, olive oil, nuts, and seeds can be anti-inflammatory and good for the brain.

  When compared to the control group, the group eating a high-fat diet, not surprisingly, gained weight. But the animals also showed significantly lower diversity of gut bacteria. Generally speaking, more bacterial diversity is associated with better health, Dr. Lowry explained. These mice hosted far more of a category of bacteria called firmicutes and less of a category called bacteroidetes. A higher firmicutes-to-bacteroidetes ratio has been associated with the typical industrialized diet and obesity.

  The high-fat diet group also showed higher expression of three genes—tph2, htr1a, and slc6a4—involved in the production and signaling of the neurotransmitter serotonin, particularly in a region of the brainstem called cDRD and associated with stress and anxiety.

  While serotonin is often billed as a feel-good brain chemical, Dr. Lowry pointed out that certain subsets of serotonin neurons can, when activated, prompt anxiety-like responses in animals. In fact, heightened expression of tph2, or tryptophan hydroxylase, in the cDRD has been linked to mood disorders and suicide risk in people.

  “To think that just a high-fat diet could alter expression of these genes in the brain is extraordinary,” said Dr. Lowry. “The high-fat group essentially had the molecular signature of a high anxiety state in their brain.” He suspects that an unhealthy microbiome compromises the gut lining, enabling bacteria to slip into the body’s circulation and communicate with the brain via the vagus nerve, an important pathway from the gastrointestinal tract to the brain.

  “If you think about human evolution, it makes sense,” Dr. Lowry explained. “We are hardwired to really notice things that make us sick so we can avoid those things in the future.” 

  His advice: Eat as many different kinds of fruits and vegetables as possible, add fermented foods to your diet to support a healthy microbiome, and lay off the pizza and fries. Also, if you do have a hamburger, add a slice of avocado. Some research shows that good fats can counteract some of the effects of bad fats.

  

  Fitness Flash

  Knee Arthritis, Exercise, and Your Subconscious

  

  Knee osteoarthritis (OA) is a common cause of pain and joint stiffness. And while physical activity is known to ease symptoms, only one in 10 people regularly exercises. Understanding what contributes to this inactivity is the focus of a study from the University of South Australia (UniSA) in Adelaide, where researchers found that people with knee OA unconsciously believe that activity may be dangerous to their condition, despite medical advice telling them otherwise.

  The study found that of those surveyed, 69% of people with knee pain had stronger implicit (or unconscious) beliefs that exercise was dangerous than did the average person without pain. This highlights not only the conflicted nature of pain and exercise but also the fact that what people say and what people think, deep down, may be entirely different things.

  Lead researcher and UniSA PhD candidate Brian Pulling said the research provides valuable insights for helping people with knee arthritis. “Research shows that physical activity is good for people with knee OA, but most people with this condition do not move enough to support joint or general health,” Pulling said. “To understand why people with OA might not be active, research studies typically use questionnaires to assess fear of moving. But unfortunately, questionnaires are limited—what we feel deep down (and how our system naturally reacts to something that is threatening) may be different than what we report. And we still know that many people are avoiding exercise, so we wanted to know why.”

  To do so, the researchers developed a tool called the Implicit Association Test that can detect and evaluate people’s implicit beliefs about exercise, meaning whether they unconsciously think activity is dangerous for their condition. The test presents a series of words and images which a participant must quickly associate with being either safe or dangerous. It intentionally promotes instant responses to avoid deliberation and other influencing factors (such as responding how they think they should respond).

  “We found that even among those who said they were not fearful about exercise, they held unconscious beliefs that movement was dangerous,” Pulling said. “Our research shows that people have complicated beliefs about exercise, and that they sometimes say one thing if asked directly yet hold a completely different implicit belief. This research suggests that to fully understand how someone feels about an activity, we must go beyond just asking directly, because their implicit beliefs can sometimes be a better predictor of actual behavior than what people report. That’s where our tool is useful.”

  The tool has the potential to identify a group of people who may have challenges to increasing their activity levels and undertaking exercise. Added Tasha Stanton, PhD, Associate Professor in clinical pain neuroscience and co-Director and Osteoarthritis Research Theme Lead at IIMPACT in Health at UniSA, “Having access to more accurate and insightful information will help health professionals better support their patients to engage with activity and exercise. It may also open opportunities for pain science education, exposure-based therapy, or cognitive functional therapy…things that would not usually be considered for someone who said that they were not scared to exercise.” 

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• Lamb Kebabs with Mixed Vegetables

  Lamb is an Aussie favorite, and over 90 percent of Australian sheep are grassfed. Most recipes for lamb kebabs call for an overnight marinade. But we prefer a technique called “dry brining.” Meat is seasoned with salt, which mixes with the meat’s natural juices on the surface through osmosis and is then absorbed into the protein fibers for maximum flavor, tenderness, and caramelization.

  Ingredients

  For the lamb:

  • 1/3 cup extra virgin olive oil
  • 1 clove garlic, peeled and finely minced
  • 2 teaspoons dried oregano, preferably Greek
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon freshly ground black pepper
  • 2 lemons, each cut into 6 wedges
  • 2 pounds leg of lamb or lamb shoulder, cut into 1 1/2-inch cubes
  • 3 to 4 teaspoons coarse salt (kosher or sea)

  For the vegetables:

  • 3 bell peppers (any color), stemmed, seeded, and cut lengthwise into quarters
  • 1 red onion, peeled and cut into quarters through the stem ends
  • 2 zucchini, cut lengthwise into 1/3-inch slices
  • 1 eggplant, trimmed and cut crosswise into 1/2-inch slices
  • Extra virgin olive oil
  • Coarse salt (kosher or sea)
  • 1 tablespoon chopped fresh mint, oregano, or flat-leaf parsley

  Directions

  Step 1

  Make a baste by combining the olive oil, garlic, oregano, cumin, coriander, and pepper in a small bowl. Whisk in the juice of one-half lemon (3 wedges). Set aside until ready to cook.

  Step 2

  Divide the lamb into four piles and thread snugly on 10-inch metal (preferred) or bamboo skewers. Line a rimmed sheet pan with foil and place a wire rack on top. Arrange the kebabs on the rack and season all exposed sides with the salt, dropping the salt from a height of 6 to 8 inches for even distribution. Refrigerate, uncovered, for 1 to 4 hours.

  Step 3

  Set up your charcoal or gas grill for direct grilling and heat to medium-high. (Alternatively, heat a large grill pan on the stovetop. You can also broil the kebabs.)

  Step 4

  Thread the vegetables on skewers and brush with olive oil. Grill, turning as needed, until tender-crisp. Arrange in an attractive pattern on a serving platter and season with salt. Sprinkle with the mint. Set aside.

  Step 5

  Blot the meat dry with paper towels but do not rinse off the salt. Brush the kebabs on the exposed sides with the basting mixture and arrange on the grill grate. Grill, turning as needed with tongs, until the kebabs are nicely browned and cooked to your liking (about 4 to 6 minutes per side for rare), brushing every few minutes with the baste. Give the kebabs a final basting before transferring to a platter or plates. Serve with the remaining lemon wedges and grilled vegetables.

  Serves 4

• Seafood and Avocado Salad

  Pick your own culinary adventure with the seafood you choose for this dish—succulent lobster meat, crabmeat, shrimp, calamari rings, or any combination. I love to serve the seafood in avocado halves, but if you prefer a handheld meal, add avocado cubes to the mix and sandwich it between ciabatta slices that have been lightly toasted or grilled and drizzled with olive oil.

  Ingredients

  • 1 pound cooked shellfish
  • 8 ounces cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 cup chopped red onion
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons balsamic vinegar, plus more to taste
  • 1 tablespoon chopped fresh dill
  • Coarse sea salt to taste
  • Freshly ground black pepper to taste
  • 3 ripe avocados, halved and pitted 

  Directions

  In a large bowl, mix the shellfish, tomatoes, cucumber, red onion, olive oil, vinegar, and dill. Taste and season as desired with salt and pepper. Divide the salad among the avocado halves, mounding it high (a large ice cream scoop works well).

  Yields 6 servings 

For Your Best Health

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

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

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

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

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

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

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

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

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

Exactly What Is the MIND Diet?

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

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

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

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

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

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

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

Mini Pistachio Thumbprint Cookies

• Mini Pistachio Thumbprint Cookies

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

  Ingredients

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

  Directions

  Step 1

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

  Step 2

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

  Step 3

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

  Step 4

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

  Yields about 44 cookies

For Your Best Health

The Mediterranean Diet: Still No. 1

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

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

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

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

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

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

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