Background: Cognitive decline—worsening memory and more frequent memory loss or confusion—affects 10% of all US adults aged 45 and older. Incidence is higher—11.4%—among Hispanic and Latino Americans. In some cases, cognitive decline may be an early sign of dementia.
Close adherence to the Mediterranean diet (MeDi) is associated with a reduced risk of dementia and cognitive decline. The MeDi emphasizes fresh fruits, vegetables, whole grains, beans, legumes, nuts, low to moderate amounts of dairy, eggs, fish, and poultry, and olive oil as the primary fat source.
Researchers have attributed the MeDi’s brain benefits to its cardiovascular effects, such as lower blood pressure, reduced diabetes risk, and improvements in blood vessel function and cholesterol levels. The first large-scale study of the MeDi in Hispanic and Latino Americans investigated whether the MeDi’s brain benefits are independent of its cardiovascular effects.
Preliminary findings from this 10-year study of 2,774 participants (44% men, 56% women; average age 64 at follow-up) were presented at the recent conference of the American Stroke Association, February 5–7, 2025.
Methods: At an initial visit, each participant reported their food intake during the previous 24 hours and received a score (0 to 9), indicating how closely their diet corresponded to the MeDi. Average MeDi score was 5. Ten years after the baseline visit, investigators obtained a brain scan via MRI (magnetic resonance imaging) for each participant.
The main outcome evaluated in the study was white matter integrity (WMI) and volume. The white matter of the brain (as opposed to the gray matter) consists of bundles of nerve fibers that, crucially, communicate information to different parts of the brain. WMI and volume are markers of the strength of those connections in the brain. MRI scans provide clear, detailed cross-sections of the brain, showing white matter and gray matter.
To account for the impact of cardiovascular benefits, the study also asked participants about multiple practices associated with heart health: regular exercise; healthy diet; not smoking; weight maintenance; and maintaining healthy blood pressure, blood sugar, and cholesterol levels.
Results: Participants with higher MeDi scores had stronger connections between regions of the brain (preserved WMI) compared to those with lower MeDi scores. With each point higher in MeDi score, participants’ MRI scans also showed less structural damage to the blood vessels of the brain. After factoring in heart-health practices, the researchers determined that cardiovascular effects alone did not account for all the significant brain benefits of the MeDi.
Conclusion: Eating a Mediterranean-style diet improved brain health and preserved structural integrity in a high-risk population. Even small adjustments in food intake, closer to the MeDi, could help protect against cognitive decline and dementia. The brain benefits of the MeDi extend beyond its well-known cardiovascular effects—more research is needed to identify the brain-protective mechanisms involved.
Pistachio Cake with White Chocolate Cream Recipe, Spotlight on Pistachios, Grinding Nuts, Protecting the Brain, and New Stroke Prevention Guidelines
Looking for a sweet change from that box of chocolates for Valentine’s Day? My cake combines tender pistachio chiffon layers and a rich but not overly sweet cream filling. It’s a showstopper to cap off any celebration. While most of the attention around February 14 is on the heart, I’m sharing important advice for nurturing your brain to stave off two health threats—dementia and stroke.
Pistachio and white chocolate are two luscious ingredients whose unique tastes enhance each other. This cake is not only delicious but can also be up made up to two days in advance. For the white chocolate, choose a brand that’s 35% cacao and in bar or disc form, not chips, which won’t melt smoothly.
Ingredients
For the cake:
4 large eggs
1 cup cake flour
1/2 cup ground unsalted pistachios (see Healthy Ingredient Spotlight and Quick Kitchen Nugget in weekly newsletter)
1/2 teaspoon baking powder
1 cup sugar, divided use
1/2 cup extra virgin olive oil
1 teaspoon vanilla
1/3 cup room-temperature water
1/4 teaspoon fine sea salt
1/2 teaspoon cream of tartar
For the filling and garnish:
4-1/2 ounces white chocolate
1-1/2 cups heavy cream, divided use
2 tablespoons confectioners’ sugar
2 pints raspberries
1/4 cup unsalted pistachios, coarsely chopped
Optional: edible dried rose petals
Directions
Step 1
Make the cake: Separate the yolks from the whites when the eggs are cold and allow them to come to room temperature.
Step 2
Place one of your oven racks in the center of the oven; preheat to 325°F. Line a 17-by-13-inch rimmed sheet pan with parchment paper (do not grease it).
Step 3
In a small bowl, whisk together the flour, ground pistachios, and baking powder; set aside. In a large bowl or the bowl of a stand mixer fitted with the whisk attachment, beat the egg yolks and a 1/2 cup of the sugar at medium speed until pale, about 2 minutes. Mix in the olive oil, vanilla, and water. On low speed, fold in the flour mixture. If you have only one stand mixer bowl, transfer the batter to another bowl and wash the stand mixer bowl and whisk thoroughly—any fat will prevent the egg whites from whipping.
Step 4
In a separate large bowl or the cleaned bowl of the stand mixer fitted with the whisk attachment, beat the egg whites on medium-low speed until foamy, about 30 seconds. Add the salt, cream of tartar, and remaining 1/2 cup sugar. Slowly increase the speed to high and beat until you achieve a glossy meringue that holds firm peaks, 5 to 8 minutes depending on your mixer.
Step 5
Add a 1/4 of the meringue to the batter and mix thoroughly to incorporate (this will lighten it). Add the remaining meringue in 3 batches, gently folding after each addition until only a few streaks of meringue remain (err on the side of undermixing to keep the batter billowy).
Step 6
Transfer the batter to the sheet pan and smooth out with a large offset spatula; be sure to get into the corners of the pan. Bake for 10 minutes, then rotate the sheet pan in the oven for more even baking. Continue baking until the top is golden brown and springs back when gently pressed, 10 to 15 minutes more.
Step 7
Remove the sheet pan from the oven and slide the cake and parchment paper onto a wire rack to cool. After 10 minutes, invert the cake onto another rack and gently peel off the parchment paper. Let the cake cool completely.
Step 8
Make the filling: Melt the white chocolate and a 1/3 cup heavy cream in the microwave in 1-minute increments at power 4 until just about melted. Use a small spatula to stir until completely smooth; let cool to room temperature.
Step 9
Place the rest of the cream in a large bowl or the clean bowl of the stand mixer fitted with the whisk attachment. Whisk until thick, then with the mixer running on low speed, add the cooled melted white chocolate. Increase the speed and whip until peaks form. Chill in the fridge for 15 minutes for easier spreading.
Step 10
While the cream is chilling, trim the edges of the cake. Sprinkle on the confectioners’ sugar and use your hands or a pastry brush to spread it out. Cut the cake into 3 sections, each about 12 inches long and just over 5 inches wide. Rinse the raspberries and pat them dry. Reserve 20 berries and lightly mash the rest in a bowl.
Step 11
To assemble the cake, place one layer on a rectangular serving plate and spread on 1/3 of the filling, then press in half the mashed berries. Repeat with another layer of cake, another 1/3 of the cream, and the rest of the mashed berries. Top with the final cake layer and spread the rest of the cream on top. Garnish with the whole berries, chopped pistachios, and, if desired, rose petals.
Yields 8 servings
Healthy Ingredient Spotlight
Pistachios
With good amounts of protein, fiber, healthy fats, potassium, B vitamins, and assorted phytochemicals, pistachios are great to include in dishes—from baked goods to salads—and make a smart snack.
For baking, choose unsalted pistachios and, to bring out their flavor without losing their green color, toast for just a few minutes at a low temperature. Preheat your oven to 300°F. Place the shelled pistachios on a rimmed sheet pan and into the oven for about 5 minutes. Once the nuts cool down a bit, rub them between your hands to remove some of the skins. Wait until the nuts reach room temperature to grind or chop them as needed for your recipe.
Quick Kitchen Nugget
Grinding Nuts
As with almonds, ground pistachios are easy to make at home in a nut or coffee bean grinder. I prefer a grinder and working in batches to using a food processor, unless the goal is to achieve more of a nut butter. To keep ground pistachios light and powdery for a cake, add nuts until the grinder is about half full and process in spurts. Stop the machine as soon as you no longer hear any chopping noise. It typically takes about 2 ounces of shelled nuts to yield a 1/2 cup of nut flour.
For Your Best Health
Protecting the Brain
A recent study supported by the National Institutes of Health and published in Neurology®, the medical journal of the American Academy of Neurology, looked at a new potential harm of processed and unprocessed red meat: negative impacts on brain health.
“Red meat is high in saturated fat and has been shown in previous studies to increase the risk of type 2 diabetes and heart disease, which are both linked to reduced brain health,” said study author Dong Wang, MD, ScD, of Brigham and Women’s Hospital in Boston. “Our study found processed red meat may increase the risk of cognitive decline and dementia, but the good news is that it also found that replacing it with healthier alternatives, like nuts, fish, and poultry, may reduce a person’s risk.”
The researchers defined processed red meat as bacon, hot dogs, sausages, salami, bologna, and other processed meat products, and unprocessed red meat as beef, pork, lamb, and hamburger. A serving of red meat is 3 ounces, about the size of a deck of cards.
The first part of the research involved 133,771 people with an average age of 49 who did not have dementia at the start of the study. Participants completed a food diary every 2 to 4 years, listing what they ate and how often, enabling the researchers to calculate how much red meat each person ate on average per day. They were followed up to 43 years. Of this group, 11,173 people developed dementia.
To see the effects of processed red meat, they divided the participants into three groups: The low group ate an average of fewer than 0.10 servings per day (think of this as less than 1 serving a week); the medium group ate between 0.10 and 0.24 servings per day (less than 1 to less than 2 servings a week); and the high group, 0.25 or more servings per day (roughly 2 or more servings a week). After adjusting for age, sex, and other risk factors for cognitive decline, researchers found that participants in the high group had a 13% higher risk of developing dementia compared to those in the low group.
To see the effects of unprocessed red meat, they compared people who ate an average of less than half a serving per day to people who ate 1 or more servings per day; they did not find a difference in dementia risk.
The researchers also looked at both subjective cognitive decline and objective cognitive function. Subjective cognitive decline is when a person reports memory and thinking problems before any decline is large enough to show up on standard tests. Objective cognitive function, which can identify decline, is how well your brain works to remember, think, and solve problems. To evaluate meat’s potential effects on subjective cognitive decline, they looked at a different group of 43,966 participants with an average age of 78 who took surveys rating their own memory and thinking skills twice during the study.
After adjusting for age, sex, and other risk factors for cognitive decline, the researchers found that participants who ate an average of 0.25 or more servings per day of processed red meat had a 14% higher risk of subjective cognitive decline compared to those who ate an average of fewer than 0.10 servings per day. They also found people who ate 1 or more servings of unprocessed red meat per day had a 16% higher risk of subjective cognitive decline compared to people who ate less than a 1/2 serving per day.
To evaluate meat’s potential effects on objective cognitive function, the researchers looked at a third group, 17,458 female participants with an average age of 74 who took memory and thinking tests four times during the study.
After adjusting for risk factors, the researchers found that eating more processed red meat was associated with faster brain aging in global cognition with 1.61 years with each additional serving per day and in verbal memory with 1.69 years with each additional serving per day.
Finally, researchers found that replacing 1 serving per day of processed red meat with 1 serving per day of nuts and legumes was associated with a 19% lower risk of dementia and 1.37 fewer years of cognitive aging. Making the same substitution for fish was associated with a 28% lower risk of dementia and replacing with chicken was associated with a 16% lower risk.
“Reducing how much red meat a person eats and replacing it with other protein sources and plant-based options could be included in dietary guidelines to promote cognitive health,” said Dr. Wang.
A limitation of the study was that it primarily looked at white health care professionals, so the results might not be the same for other race, ethnic, and non-binary sex and gender populations. “More research is needed to assess our findings in more diverse groups,” he concluded.
Fitness Flash
New Stroke Prevention Guidelines
Each year, over half a million Americans have a first stroke. According to the American Stroke Association, a division of the American Heart Association, up to 80% of strokes may be preventable. Its “2024 Guideline for the Primary Prevention of Stroke” outlines steps that people and their doctors can take to protect against this devastating brain event, including screening people for stroke risk factors and increasing the public’s awareness and knowledge about healthy lifestyle changes to reduce the risk.
“The most effective way to reduce the occurrence of a stroke and stroke-related death is to prevent the first stroke—referred to as primary prevention,” said the guideline writing group chair, Cheryl D. Bushnell, MD, MHS, FAHA, professor and vice chair of research in the Department of Neurology at Wake Forest University School of Medicine in Winston-Salem, NC. “Some populations have an elevated risk of stroke, whether it be due to genetics, lifestyle, biological factors, and/or social determinants of health, and in some cases, people do not receive appropriate screening to identify their risk.”
The guideline replaces the 2014 version and provides evidence-based recommendations for strategies to support brain health and prevent stroke throughout a person’s life. “This guideline is important because new discoveries have been made since the last update 10 years ago. Understanding which people are at increased risk of a first stroke and providing support to preserve heart and brain health can help prevent a first stroke,” said Dr. Bushnell.
Modifiable risk factors for stroke, such as high blood pressure, overweight and obesity, elevated cholesterol, and elevated blood sugar, can be identified with physical exams and blood tests. These conditions, the guideline states, should be addressed with healthy lifestyle and behavioral changes and may include medications. A new recommendation is to consider GLP-1 receptor agonist medications, which are FDA-approved to reduce the risk of cardiovascular disease in people who are overweight or obese and/or have type 2 diabetes.
The most common lifestyle behaviors that can help reduce stroke risk include healthy nutrition, regular physical activity, avoiding tobacco, getting healthy sleep, being at a healthy weight, controlling cholesterol, and managing blood pressure and blood sugar. The guideline recommends that adults with no prior cardiovascular disease, as well as those with increased risk, follow a Mediterranean dietary plan. Mediterranean dietary programs have been shown to reduce the risk of stroke, especially when nuts and olive oil are eaten.
The guideline also includes some new specific recommendations for women. Health professionals should screen for conditions that can increase a woman’s risk of stroke, including use of oral contraceptives, high blood pressure during pregnancy, other pregnancy complications such as premature birth, endometriosis, premature ovarian failure, and early onset menopause. For instance, treating elevated blood pressure during pregnancy and within six weeks of delivery is recommended to reduce the risk of maternal intracerebral hemorrhage.
“Most strategies that we recommend for preventing stroke will also help reduce the risk of dementia, another serious health condition related to vascular issues in the brain,” said Dr. Bushnell.
According to the American Stroke Association, it’s also important to remember the warning signs of stroke with the acronym FAST: Face drooping, Arm weakness, Speech difficulty, Time to call 911.
Cold Avocado and Cucumber Soup Recipe and The Mediterranean Diet for Longevity
Members of the Fresh-Pressed Olive Oil Club are well aware of the benefits of extra virgin olive oil as part of the world-famous Mediterranean diet. Dozens of studies have assessed its health effects and its link to longevity, most commonly attributed to its improving heart health. But how the Mediterranean diet works its magic hasn’t been thoroughly understood. Investigators from Brigham and Women’s Hospital in Boston recently published the results of a long-term study that helps unravel this mystery. I’m thrilled to share their findings. And to start, here’s a recipe that highlights the plant-based approach that underscores the Mediterranean way of living.
There’s nothing more refreshing than a chilled soup for lunch or dinner during the dog days of summer, especially when there’s no cooking needed. I like to add a different kind of heat with a fresh hot pepper, but you can omit it if you aren’t a fan!
Ingredients
2 pounds cucumbers, about 2-3 large ones
1 small jalapeño, halved and seeded, optional
2 ripe Hass avocados
2 cups plain nonfat Greek yogurt or skyr
3 large scallions, trimmed
3 garlic cloves, peeled
1 cup packed of fresh parsley, dill, and chives
1/4 cup extra virgin olive oil, plus more for drizzling
Optional garnishes: thin slices of avocado, a dollop of yogurt or skyr, more fresh herbs
Directions
Halve the cucumbers lengthwise and use a large spoon to scoop out and discard most of the seeds; leave on the peel. Cut the cucumbers into chunks for easier puréeing. If using the pepper, halve it, scoop out the seeds and veins, and discard them along with the stem. Scoop all the flesh out of the avocados.
Step 2
Working in batches as needed, add the cucumbers, avocados, pepper if using, yogurt, scallions, garlic, herbs, olive oil, water, and vinegar to your food processor bowl or blender and process until puréed—the mixture should be fairly thick. If it’s too thick, add more water, 2 tablespoons at a time, until it’s pourable. Taste and season with salt and pepper as desired. Chill in the fridge for about an hour.
Step 3
To serve, ladle portions into soup bowls or glasses, garnish as desired, and drizzle with more olive oil.
Yields 8 servings
For Your Best Health
The Mediterranean Diet for Longevity
The study: “Mediterranean Diet Adherence and Risk of All-Cause Mortality in Women,” JAMA Network Open,2024.
The health benefits of a Mediterranean diet, on its own and when compared to other healthy ways of eating, are so strong that US dietary guidelines have repeatedly designated it as the healthiest recommended diet. It’s also gotten the nod from many health organizations around the globe, including the American Heart Association, European Society of Cardiology, and Australian National Heart Foundation. While these benefits aren’t in doubt, how it achieves them hasn’t been completely understood. This new study sought to better explain the various ways in which the body responds to the diet—how exactly closely following it lowers mortality risk. What’s more, the more than 25,000 participants were American women. In general, women aren’t included in the same numbers as men in most studies, and regarding research on the Mediterranean diet in particular, most studies have been done in the countries surrounding the Mediterranean Sea, where the diet is more of a way of life than in the US.
For the study, researchers from Brigham and Women’s Hospital, a founding member of the Mass General Brigham healthcare system, followed the women, who were all healthy at the start of the study, for up to 25 years. They found that participants who followed the diet most closely had up to 23% lower risk of all-cause mortality…and found evidence of biological changes to help explain why. They were able to detect and evaluate changes in approximately 40 biomarkers representing various biological pathways and clinical risk factors, both traditional ones and novel ones that hadn’t been used in prior studies. Biomarkers of metabolism and inflammation made the largest contribution, followed by triglyceride-rich lipoproteins, adiposity, and insulin resistance. Smaller contributions were seen from biological pathways relate to branched-chain amino acids, high-density lipoproteins, low-density lipoproteins, glycemic measures, and hypertension.
“For women who want to live longer, our study says watch your diet!,” said senior author Samia Mora, MD, a cardiologist and the director of the Center for Lipid Metabolomics at the Brigham. “The good news is that following a Mediterranean dietary pattern could result in about one quarter reduction in risk of death over more than 25 years with benefit for both cancer and cardiovascular mortality, the top causes of death in women (and men) in the US and globally.”
“Our research provides significant public health insight: Even modest changes in established risk factors for metabolic diseases, particularly those linked to small molecule metabolites, inflammation, triglyceride-rich lipoproteins, obesity, and insulin resistance, can yield substantial long-term benefits from following a Mediterranean diet,” said lead author Shafqat Ahmad, PhD, an associate professor of epidemiology at Uppsala University Sweden and a researcher in the Center for Lipid Metabolomics and the Division of Preventive Medicine at the Brigham. “This finding underscores the potential of encouraging healthier dietary habits to reduce the overall risk of mortality.”
How the Study Was Conducted
At the start of the study, blood samples, biomarker measurements, and dietary information were taken from the participants, who self-reported demographics and filled out a validated food-frequency questionnaire. The data collection period was from April 1993 to January 1996, and data analysis took place from June 2018 to November 2023.
Each participant was given a score for Mediterranean diet adherence, which ranged from 0 to 9. Eating a higher-than-median amount of each of a list of foods—vegetables (excluding potatoes), fruits, nuts, whole grains, legumes, and fish—earned 1 point. So did eating a good ratio of monounsaturated-to-saturated fatty acids such as olive oil compared to butter, a less-than-median amount of red and processed meat, and having an alcohol intake within the range of 5 to 15 grams a day (one 5-ounce glass of wine, a 12-ounce can of regular beer, or 1.5 ounces of liquor). Participants were then categorized into one of three levels: 0-3 or low, 4-5 or intermediate, and 6-9 or high. Women with scores of 6 or greater had a 23% lower relative risk of all-cause mortality than did women who scored 3 or less.
“The health benefits of the Mediterranean diet are recognized by medical professionals, and our study offers insights into why the diet may be so beneficial. Public health policies should promote the healthful dietary attributes of the Mediterranean diet and should discourage unhealthy adaptations,” said Dr. Mora.
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.
Essential Mashed Potatoes and Chai Spice Cookies Recipes, Spotlight on Purple Shallot Powder and Chai Spice Blend
When I’m planning my Thanksgiving menu, I like a mix of the traditional—the foods everyone clamors for, like mashed potatoes—and the new, like the unexpected taste of chai spice cookies, oversized and indulgent. These two dishes are made even more flavorful with spices in the new collection from the T. J. Robinson Curated Culinary Selections. I’m also sharing tasty news about bone health: a free recipe guide from The Bone Coach.
Essential Mashed Potatoes
Chai Spice Cookies
Healthy Ingredient Spotlight
Purple Shallot Powder and Chai Spice Blend
The Red River Delta, located in northern Vietnam, has been the cradle of Vietnamese civilization for thousands of years. Known for its lush landscapes and rich cultural heritage, the region also plays a crucial role in the country’s agricultural production. One of the area’s most delicious crops is shallots, like those used to make my Purple Shallot Powder.
Shallots are as old as recorded time. It’s believed that shallots—now enjoyed around the world—were first grown in the Middle East and likely reached Vietnam through trade routes dating back at least 2,000 years. Along with ginger, shallots are a mainstay in Vietnamese dishes like pho. Shallots were introduced to Europe by the Crusaders and are became especially popular in French cooking.
Shallots are known for their delicate allium taste, much milder than onions. My Purple Shallot Powder is so sweet, toasty, and rich that just one teaspoon imparts the flavor of an entire shallot. It adds just the right balance of sweetness and pungency to compound butter, vinaigrette and other dressings, BBQ and other tomato-based sauces, creamy soups and sauces, and vegetables like essential mashed potatoes and glazed beets. Note: When using it in place of whole shallots in sautés and stir-fries, after heating your pan, add your fresh-pressed olive oil and the shallot powder, allowing the powder to bloom in the oil for a few seconds before adding the next ingredients.
Chai, which literally means tea in Hindi, has become shorthand for the exquisite blend of spices that were originally imbibed in a drink without actual tea leaves. Its origin story is a little fuzzy—some legends say it debuted 9,000 years ago, others 5,000. Some claim its roots are Indian, others say Thai. The common belief is that it was created by a royal who wanted a restorative beverage. Its popularity soared in the 1900s, when drinking tea was promoted in India. Since tea leaves were expensive, spices, milk, and sugar were added to make the drink more affordable. The mixture became known as chai masala, masala being the word for spice. Drinking chai became part of the way of life in India, and demand for it soon spread across the globe.
Spices were brought to Zanzibar, off the coast of Tanzania, more than a thousand years ago by Persian traders, who quickly recognized that the area’s tropical climate and rich soil were perfect for growing spices like cloves and cinnamon. Fast-forward to today, and the Spice Islands, as the Zanzibar archipelago was aptly nicknamed, are an amazing source of the spices that define chai.
My Chai Spice Blend features a heady and highly aromatic mix of cardamom, ginger, cloves, cinnamon, black pepper, thyme, lemongrass, and orange peel, all from small farmers in local cooperatives. A bold blend that’s harmonious and balanced, it’s reminiscent of the spices used in gingerbread cookies, with a Southeast Asian spin thanks to the lemongrass and, of course, the cardamom, chai’s signature spice.
Adding it to tea or coffee is just one way to appreciate its depth of flavor. It’s delicious in many sweets and drinks, like spice cookies, slow-roasted pears, apple pie, blondies, banana bread, and horchata, as well as in savory dishes like chai spice cashews. It will enhance dry rubs, salad dressings, and rice dishes, not to mention your morning oatmeal.
Given its rich array of spices, chai provides a pleasant way to derive the health benefits of many antioxidants. Some of its spices have additional benefits. For example, cardamom may benefit digestion, and the piperine in the black pepper is said to have analgesic, or pain-relieving, properties.
Quick Kitchen Nugget
Enjoying Your Spices
Spices aren’t just for cooking—they’re great for boosting flavor at the table, too. Enliven takeout foods like pizza or rotisserie chicken with a sprinkle of your favorite ones. Create new habits: When you set the table, bring out your purple shallot powder instead of salt for added flavor.
Tiny new potatoes are made even creamier by adding olive oil, butter, and great spices. Note: All bolded spices are included in the new spice collection from the T. J. Robinson Curated Culinary Selections.
Ingredients
2 pounds creamer or mini red potatoes
1 tablespoon plus 1 teaspoon sea salt, divided use, plus more to taste
3 tablespoons extra virgin olive oil
3 tablespoons unsalted butter
1/2 cup half-and-half or milk
1 teaspoon freshly-ground Vine-Ripened Black Peppercorns,plusmore to taste
2 teaspoons Purple Shallot Powder
Savory Black Garlic
Directions
Cut the potatoes in half and place them in a pot of boiling water with the tablespoon of salt. Boil until tender, 8 to 10 minutes. Drain the potatoes and return them to the pot. Add the teaspoon of salt, the olive oil, butter, half-and-half (or milk), black pepper, and shallot powder and mash the potatoes, thoroughly blending in the other ingredients. Taste and season with more salt and pepper if desired. Transfer to a serving bowl and sprinkle with the black garlic.
This recipe creates dramatically large, melt-in-your-mouth, 4-inch cookies. For smaller ones, use a 1-inch scoop and place them 2 inches apart.
Ingredients
2 cups all-purpose flour
1/2 cup white or golden whole wheat flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 3/4 cups brown sugar
2 1/2 tablespoons Chai Spice Blend, divided use
1 teaspoon ground cinnamon
1 1/2 sticks unsalted butter at room temperature
1/4 cup extra virgin olive oil
1 egg at room temperature
1 teaspoon vanilla extract or paste
1/3 cup sanding sugar
Directions
Step 1
Preheat your oven to 350°F. Line a cookie sheet with parchment paper and set aside (you’ll bake the cookies in 3 batches; if you have that many cookie sheets, prep them all).
Step 2
In a medium bowl, whisk together the flours, baking soda, baking powder, and salt; set aside. In another medium bowl, whisk together the sugar, 1 1/2 tablespoons chai spice, and the cinnamon.
Step 3
In the bowl of a stand mixer fitted with the paddle attachment or in a large bowl with an electric mixer, beat the butter until light and fluffy, about 2 minutes. Add the olive oil and sugar-spice mixture and beat on low until well blended. Add the egg and vanilla, mixing until fully incorporated. Slowly add the dry ingredients and mix until just combined, stopping to scrape up any of the butter that may be on the bottom of the bowl.
Step 4
In a small bowl, whisk the sanding sugar with the last tablespoon of chai spice. Use a 2-inch ice cream scoop to make a dough ball and drop it into the sugar-chai mix. Roll it around to coat, then place it on the cookie sheet. Repeat until you have 6 balls, spaced 4 inches apart—they will spread considerably as they bake. Bake one cookie sheet at a time in the center of your oven for 14 minutes, rotating the pan halfway through; the cookies will puff, then flatten as they cool. Repeat with the next batch. As that batch bakes, use a large spatula to transfer the first batch of cookies to racks to cool. Repeat with the final batch.
Chai Spice Cashews and Chicken Paprikash Recipes, Spotlight on Paprika and Sumac, Blooming Spices and Walking to Lower Back Pain
Recipes are so much more flavorful when you start with top-notch ingredients. That’s why I’m so excited about the herbs and spices in the latest collection from the T. J. Robinson Curated Culinary Selections—seven brand-new offerings plus your perennial favorite vine-ripened black peppercorns. I’m sharing two recipes from the Spice Report, the booklet that comes with the collection, to show you how easy it is to elevate your dishes. Plus read about the link between walking more and experiencing less back pain.
Chai Spice Cashews
Chicken Paprikash
Healthy Ingredient Spotlight
Paprika and Sumac
The European country of Hungary has a vivid history, but, if it’s known for one thing above all others, it’s paprika, the brilliant red spice derived from sweet peppers. Peppers were originally brought from the Americas to Spain by explorer Christopher Columbus. That’s where pimentón, the smoked red pepper powder that defines so many Spanish foods, was created. In time, peppers made their way to the rest of Europe, notably Hungary, where the unsmoked version of the powder—ultimately known as paprika—was born. But that didn’t happen until the 18th century. The plants had been used for only decorative purposes until some locals discovered that, as a spice, the peppers added distinctive zest to dishes like goulash, chicken paprikash, and Hungarian meat stew, national favorites now enjoyed around the world.
My Heirloom Sweet Paprika comes from two heirloom varieties, picked when perfectly ripe and then hung in mesh bags to cure and bring out their natural sugars. Next, they’re dehydrated and ground in small batches. The result is a vibrant, slightly pungent red pepper powder.
Paprika is a kitchen essential, used in nearly every cuisine. Add it to dry rubs and marinades, deviled eggs, marinated olives, hummus, soups and stews including goulash, and main dishes like stuffed cabbage, stuffed peppers, andpaella.
Native to the Mediterranean and the Middle East and used in cuisines throughout those regions, sumac is as exotic as it sounds. It’s a flowering plant whose red berries are used to make the spice that bears its name. Though some sumac varieties are cultivated, my Wild Sumac comes from plants that grow wild in the hillsides around Gaziantep in southeastern Turkey and are very carefully harvested.
Sumac has been used for thousands of years, with its earliest recorded history revolving around its therapeutic benefits—it was often made into a tea to ease indigestion and other maladies. Interest in it as a culinary ingredient stemmed from the uniquely bright, lemony-acidic taste of the berries when dried and crushed. It’s often sprinkled on as a seasoning or garnish for finished dishes, but sumac is also an important ingredient in many recipes.
Citrusy and fruity with umami flavor, my sumac is made according to an ancient preservation technique. The fresh berries are carefully dried, then the shells are removed and the fruit is ground with a small amount of salt before being cured. This creates a tart, salty, and slightly fermented flavor with notes of sour cherry and vinegar.
Sumac is the secret sauce so many chefs reach for today. It adds a distinctive taste to fattoushand other salads,boreks and other savory pastries, and simple dishes like scrambled eggs or rice.An essential ingredient in blends like za’atarand baharat, on its own it’s a delectable finishing spice—sprinkle it on crudo, grilled fish, chicken, and meat, as well as on hummusand other bean dishes. It’s a great swap for a squeeze of lemon orwhen a recipe calls for lemon juice.
Quick Kitchen Nugget
Blooming Spices
While whole spices are often toasted in a dry pan to bring out their flavors, blooming is a great technique when adding ground spices to recipes like the Chai Spice Cashews above. Simply heat your pan, add a tablespoon or so of olive oil and top it with the spice. Let it meld into the oil for 30 seconds before adding the next ingredient. Another option, used for the Chicken Paprikash, is to bloom the spice in liquid, like broth. Be sure the broth is at room temperature or slightly warm so that the spices are incorporated thoroughly.
For Your Best Health
Walking to Lower Back Pain
A major study done at Norwegian University of Science and Technology (NTNU) involving over 11,000 people investigated the relationship between walking and the risk of developing chronic lower back problems. The researchers found that walking every day—walking more not faster—could be the simplest and most effective way to reduce the risk of developing long-term back issues and that even low-intensity walking provides protection. Participants who walked over 100 minutes daily experienced significantly lower risks than those walking less: The volume is what matters most, less so the intensity—both factors were measured using two sensors that participants wore on the thigh and back for up to a week.
“People who walk more than 100 minutes every day have a 23% lower risk of lower back problems than those who walk 78 minutes or less,” said Rayane Haddadj, PhD candidate at the Department of Public Health and Nursing at NTNU and member of a research group that specifically studies musculoskeletal disorders.
It’s well known that physical activity can prevent a wide range of illnesses, but until now, there had been little research on the prevention of this type of musculoskeletal problem. “The findings highlight the importance of finding time to be physically active to prevent both chronic back problems and a number of other diseases. Over time, this could lead to major savings for society,” said Paul Jarle Mork, PhD, professor in NTNU’s Department of Public Health and Nursing. The study was published in the journal JAMA Network Open.
This sweet-and-spicy treat is irresistible—perfect for a party or afternoon nibble. Note: All bolded spices are included in the new spice collection from the T. J. Robinson Curated Culinary Selections.
Ingredients
2 tablespoons extra virgin olive oil
1 tablespoon Chai Spice Blend
2 tablespoons brown sugar
1 teaspoon Wild Sumac
Pinch of fine sea salt
2 cups raw cashews
Directions
Heat a large frying pan or wok over medium-high heat. When hot, add the olive oil, chai spice, sugar, sumac, and salt. Whisk to blend, then allow to toast for 1 minute. Add the cashews and use tongs to coat them well. Let cook undisturbed in one layer for 3 minutes, then toss continuously for another 2 minutes until the nuts brown lightly. Transfer to a serving bowl and let cool before eating.
This dish, the heart and soul of Hungary, is typically served over egg noodles, and this recipe makes enough sauce todress them as well as the chicken. I’m using boneless skinless thighs for flavor and a shortened cooking time (cube them for even faster cooking). The grating blade of a food processor is great for grating the onions, and a Microplane makes fast work of the garlic.
In a large measuring cup, whisk the paprika, salt, and pepper into the broth until well blended; set next to your stovetop. In another large measuring cup or a bowl, whisk the heavy cream (or half-and-half) into the sour cream, then whisk in the flour; set next to your stovetop.
Step 2
Heat a large Dutch oven over medium-high heat. When hot, add 3 tablespoons olive oil and sear the chicken thighs on both sides, then transfer them to a large plate. Add another tablespoon of olive oil if the pot looks dry and then sauté the onions until soft and translucent. Add the garlic and tomatoes and sauté for 3 minutes.
Step 3
Use tongs to transfer the chicken back to the pot and pour on the broth-paprika mixture. Bring to a boil, then immediately turn down the heat to a simmer. Cover and cook for 30 minutes or until an instant-read thermometer registers 165°F when placed in two of the thighs.
Step 4
Use the tongs to transfer the thighs to a clean plate. Use a spatula to scrape the cream mixture into the sauce, then a large balloon whisk to blend it in thoroughly. Constantly whisking, maintain a simmer to cook the flour and thicken the sauce for about 5 minutes. Whisk in the shallot powder. Return the chicken to the sauce to heat it through.
Stefano and Andrea Brunetti’s vintage Ape is perfect for navigating their groves’ grassy aisles and various elevations. Central Italy had a low production year, but three varietals in one of their microclimates defied the odds, enabling us to craft a delightful small-batch blend. Loaded with flavor, it’s available only for my to-go packets and for the family’s own reserve.
The exquisite fresh-pressed olive oil for this quarter’s to-go packets is a true crowd-pleaser. It comes from an exceptional producer in the picturesque hill town of Trevi, in Umbria, a region nicknamed the green heart of Italy. Loaded with fruit from three amazing varietals, it’s one of the most versatile olive oils I’ve ever tasted. I love it so much, and I’m sure you will, too.
The Brunetti family’s passion for olive oil dates back three generations. Grandfather Vittorio had owned thousands of trees in the area, but after World War II he reduced his groves radically. He kept a mere 200 trees, just enough for the family’s own olive oil needs. His son Francesco’s career began in the aviation industry, but, in 1994, weary of the corporate world, he guided the family back to its roots. Thus began the long and arduous process of expanding the groves and cultivating a carefully curated group of olive varietals.
Today, Francesco’s sons, Andrea and Stefano, tend to an impressive 45,000 trees, spread out over three microclimates at varying elevations. The Brunetti mill, outfitted with state-of-the-art equipment from Alfa Laval, allows for precise temperature control of the olives and olive paste, a critical capability for any miller intent on producing the highest-quality EVOO. Their hard work has more than paid off. They’ve garnered many of the most prestigious awards bestowed on producers, including being named in Flos Olei’s Top 20 and receiving Gambero Rosso’s coveted star honoring a decade of excellence.
Impressions and Recommended Food Pairings
Here, Stefano and I are testing this dazzling oil over lunch at the mill. I was thrilled with its flavor and aroma and how it brought each dish to a new level.
This blend of Frantoio, Leccino, and Moraiolo cultivars is a vibrant oil of medium intensity, with perfectly calibrated flavor and balance. On the nose, there’s the aroma of artichoke and green almond, apple, escarole, and fennel and the freshness of mint with a hint of vanilla. On the palate, we tasted artichoke, fresh walnuts, baby spinach, and rosemary; the bitterness of dandelion greens; and the spiciness of celery leaves and white pepper.
A highly versatile oil, it’s perfect for on-the-go drizzling and will deliciously enhance every dish. Lavish it on crusty breads and focaccia; salads; legume dishes and soups; risottos; potatoes; and sautéed vegetables. Drizzle it on freshly steamed artichokes; grilled seafood; beef, chicken, turkey, or lamb dishes; and vanilla ice cream and chocolate cake.
Pepper-and-Herb-Crusted Filet Recipe, Spotlight on Condimento Barili Exclusivi, Grinding Peppercorns, You can Be Too Thin, and Everyday Habits That May Shield You from Dementia
The holiday season is almost upon us, so I’m delighted to share my recipe for a fabulous beef tenderloin, guaranteed to wow you and your guests. It’s also a good time for a reminder on the importance of healthy habits, some of which get shelved for the next two months as parties and dinners take precedence. Maintaining good-for-you strategies isn’t as hard as you might think and, as you’ll read in the Fitness Flash below, they can be transformative.
Pepper-and-Herb-Crusted Filet
Healthy Ingredient Spotlight
Condimento Barili Exclusivi
With so many bottles on supermarket and gourmet shop shelves labeled “balsamic,” it’s important to know that true balsamic vinegar can only come from Modena, Italy. The highest designation is Aceto Balsamico Tradizionale DOP (Denominazione di Origine Protetta,or Protected Origin Denomination), which is crafted exclusively from cooked grape must, the result of cooking down all parts of the grapes. This kind of vinegar is aged for a minimum of 12 years, and a few ounces cost well over a hundred dollars, so it’s not used for cooking or making vinaigrettes but for drizzling sparingly as a finishing touch.
Aceto Balsamico di Modena IGP (Indicazione Geografica Protetta, or Protected Geographical Indication) is made from grape must and wine vinegar and aged in wooden barrels for at least two months. It gets sweeter and more harmonious as it achieves the perfect ratio of density to acidity.
Since I first introduced the T. J. Robinson Curated Culinary Selections, I’ve always included a very special balsamic, Condimento all’Aceto Balsamico di Modena IGP Barili Exclusivi—meaning “from exclusive barrels.” The condimento designation allows vinegar vintners to go beyond the strict requirements set by the consortiums in Modena, whose job it is to make sure their rules are adhered to. This year’s is our richest yet. The barrels used during the aging process impart complex flavors and a richer texture through contact with the wood. The result is a truly unique balsamic full of character. I love it in marinades and sauces and as a drizzle on finished dishes.
Quick Kitchen Nugget
Grinding Peppercorns
Ground black pepper starts to lose its flavor within a matter of days, so the taste of packaged ground pepper, which has likely been sitting around for months, is going to be disappointing. That’s why I prefer buying whole black peppercorns. The question then becomes whether to use a pepper mill to grind it as you need it or run small amounts through a bean or spice grinder and transfer it to a shaker jar.
The answer depends on how fast you’ll use it. If you cook every day, you’re likely to go through the jar in short order, and this approach can be a time and labor saver. I also like to have a dedicated grinder for pepper so I don’t run the risk of transferring flavors, which can happen if you use the same grinder for coffee or a strong spice like cumin. (Most grinders can be washed, but follow manufacturer directions carefully.) On the other hand, if you mostly use black pepper to season cooked food, use a pepper mill at the table. The classic hourglass-shaped mill works well for many people, but if you have hand arthritis or any other limitations, consider getting an electric one that requires less effort.
For Your Best Health
You can Be Too Thin
Legend has it that Wallis Simpson, the former Duchess of Windsor, famously said you can never be too rich or too thin. As it turns out, at least half that statement may be false. New research presented at the annual meeting of the European Association for the Study of Diabetes in Vienna, Austria, challenges long-held assumptions about body weight and health.
“Both underweight and obesity are major global health challenges,” says Sigrid Bjerge Gribsholt, MD, PhD, of the Steno Diabetes Center Aarhus at Aarhus University Hospital in Aarhus, Denmark, who led the research. “Obesity may disrupt the body’s metabolism, weaken the immune system, and lead to diseases like type 2 diabetes, cardiovascular diseases, and up to 15 different cancers, while underweight is tied to malnutrition, weakened immunity, and nutrient deficiencies. There are conflicting findings about the BMI range linked to lowest mortality. It was once thought to be 20 to 25, but it may be shifting upward over time owing to medical advances and improvements in general health.”
To provide some clarity, Dr. Gribsholt, Professor Jens Meldgaard Bruun, MD, also of the Steno Diabetes Center Aarhus, and colleagues used health data to examine the relationship between BMI and mortality in 85,761 individuals (81.4% female, median age at baseline 66.4 years). About 8% of the participants died during the 5-year follow-up period.
Their analysis found that people in the underweight category were almost three times more likely (2.73 times) to have died than those with a BMI toward the top of the healthy range (22.5 to <25.0 kg/m2, the reference population). People with BMI of 40 kg/m2 and above (categorized as severe obesity) were more than twice as likely (2.1 times) to have died compared with the reference population.
However, higher mortality rates were also found for some BMIs that are considered healthy. People with a BMI of 18.5 to <20.0 kg/m2, at the lower end of the healthy weight range, were twice as likely to have died as those in the reference population. Similarly, those with a 20.0 to <22.5 kg/m2, in the middle of the healthy weight range, were 27% more likely to have died than the reference population.
By contrast, individuals with a BMI in the overweight range (25 to <30 kg/m2) and those with a BMI at the lower part of the obese range (30.0 to <35.0 kg/m2) were no more likely to have died than those in the reference population, a phenomenon sometimes referred to as being metabolically healthy or “fat but fit.” Those with a BMI of 35 to <40.0 kg/m2 did have an increased risk of death of 23%.
Researchers saw a similar pattern when they looked at the relationship between BMI and obesity in participants of different ages, sexes, and levels of education, but they were surprised to find that BMI was not associated with a higher mortality—up to a BMI of 35 kg/m2—and that even a BMI 35 to <40 kg/m2 was only associated with a slightly increased risk.
“One possible reason for the results is reverse causation: Some people may lose weight because of an underlying illness,” said Dr. Gribsholt. “In those cases, it is the illness, not the low weight itself, that increases the risk of death, which can make it look like having a higher BMI is protective. Since our data came from people who were having scans for health reasons, we cannot completely rule this out. It is also possible that people with higher BMI who live longer—most of the people we studied were elderly—may have certain protective traits that influence the results. Still, in line with earlier research, we found that people who are in the underweight range face a much higher risk of death.”
“BMI isn’t the only indicator that someone is carrying unhealthy levels of fat,” Dr. Bruun pointed out. “Other important factors include how the fat is distributed. Visceral fat—fat that is very metabolically active and stored deep within the abdomen, wrapped around the organs—secretes compounds that adversely affect metabolic health. As a result, an individual who has a BMI of 35 and is apple-shaped—the excess fat is around their abdomen—may have type 2 diabetes or high blood pressure, while another individual with the same BMI may be free of these problems because the excess fat is on their hips, buttocks, and thighs. It is clear that the treatment of obesity should be personalized to take into account factors such as fat distribution and the presence of conditions such as type 2 diabetes when setting a target weight.”
Fitness Flash
Everyday Habits That May Shield You from Dementia
Alzheimer’s is on the rise, but evidence shows lifestyle interventions can significantly preserve memory and cognition. Prevention may hold the key to reducing the massive global burden of dementia, according to a commentary from researchers at Florida Atlantic University’s Charles E. Schmidt College of Medicine, published in The American Journal of Medicine.
An estimated 7.2 million Americans over age 65 currently live with Alzheimer’s disease. That number is expected to nearly double to 13.8 million by 2060. These increases reflect more than demographic shifts; they point to a growing public health crisis that requires a proactive new approach. While chronological age is the strongest known risk factor for cognitive decline, losing cognitive function is not an inevitable part of aging.
“While deaths from cardiovascular disease have declined since 2000, deaths from Alzheimer’s disease have surged by more than 140%,” said commentary coauthor Charles H. Hennekens, MD, the First Sir Richard Doll Professor of Medicine and Preventive Medicine and senior academic advisor at Schmidt. “At the same time, it is estimated that up to 45% of dementia risk could be attributed to modifiable lifestyle and environmental factors.”
Lifestyle risk factors like physical inactivity, poor diet, obesity, alcohol use, and conditions such as hypertension, diabetes, depression, and social or intellectual isolation are believed to contribute to cognitive decline. The authors point out that the same therapeutic lifestyle changes proven effective for reducing risks of cardiovascular and other major diseases may also help reduce cognitive decline, potentially with additive effects when multiple risk factors are present.
The commentary highlights the recently published results from POINTER, the first large-scale US-based randomized trial to test whether intensive lifestyle changes can improve cognitive outcomes in older adults at high risk of decline. In this trial, participants who were assigned at random to a structured, team-based lifestyle intervention showed statistically significant and clinically meaningful improvements in global cognition over two years. These gains were especially notable in executive functions such as memory, attention, planning, and decision-making. The intervention emphasized regular physical activity, a combination of Mediterranean and DASH-style diets, cognitive stimulation, and social engagement reinforced through ongoing professional guidance and group support.
These findings are similar to an earlier Finnish trial, the FINGER trial, in which participants with elevated cardiovascular risk scores assigned at random to a multidomain lifestyle approach experienced cognitive benefits. “The data from both these landmark large-scale randomized trials demonstrate that lifestyle changes—previously shown to reduce heart disease and cancer—also hold transformative potential for brain health,” Dr. Hennekens said.
The researchers also speculated about biological mechanisms that may underlie these benefits. Physical activity, for example, increases brain-derived neurotrophic factor, which supports hippocampal growth, while also improving blood flow and reducing inflammation. Healthy dietary patterns like the Mediterranean and DASH diets can lower oxidative stress and improve insulin sensitivity as well as risks of cardiovascular disease. Quitting smoking may help preserve brain structure and white matter integrity, and regular social and cognitive engagement promotes neuroplasticity and mental resilience.
“The implications for clinical practice, public health, and government policy are potentially enormous,” said Parvathi Perumareddi, DO, coauthor and an associate professor of family medicine at Schmidt. “Clinicians now have powerful evidence-based tools to help their patients prevent or slow cognitive decline, tools that go beyond medications, are generally low-risk, and are cost-effective. Public health agencies could adopt the framework of trials like POINTER and FINGER to develop brain health programs.”
“While more research is needed, the current totality of evidence supports a clear path forward: invest in lifestyle-based strategies to protect brain health,” said Dr. Hennekens. “Doing so will not only benefit individuals at risk but also serve as a powerful tool for reducing national and global health care burdens related to cognitive decline.”
Balsamic vinegar enhances this most tender cut of beef and adds richness to the pan juices.
Ingredients
8 garlic cloves, peeled
2 tablespoons coarse sea salt
1/3 cup extra virgin olive oil, plus 2 tablespoons for searing
1 tablespoon Condimento Barili Exclusivi, plus more for drizzling
1 tablespoon fresh coarsely cracked black pepper
2 tablespoons fresh thyme leaves
1/4 cup fresh rosemary needles from a 3- or 4-inch sprig
2 tablespoons grainy mustard
One 3-pound center-cut beef tenderloin, trimmed as needed
Directions
Step 1
Preheat your oven to 450ºF. In a small food processor, process the garlic and salt until the garlic is finely chopped. Add the 1/3 cup olive oil, vinegar, black pepper, thyme, and rosemary, and process until the herbs are evenly chopped. Stir in the mustard and set aside.
Step 2
Heat a large cast-iron skillet or Dutch oven over medium-high heat. When hot, add the 2 tablespoons olive oil and then the beef, searing it on all sides until nicely browned, 3 to 4 minutes per side, making quarter turns with tongs. Transfer the meat to a cutting board and let cool slightly.
Step 3
Coat the tenderloin evenly on all sides with the reserved herb mixture, and then transfer it to a meat rack set in a roasting pan. Roast it until the internal temperature reaches your desired doneness on an instant-read thermometer, about 20 to 30 minutes for medium-rare (depending on its thickness). Let it rest for at least 10 minutes to seal in the juices before you carve it into thick slices. Serve with a drizzle of pan juices and a few drops of vinegar.
Cold Seafood Salad Recipe, Spotlight on Yuzu Rice Wine Vinegar, Overcooking Shellfish, Controlling High Blood Pressure, Plus Exercise and Your Appetite
I love elegant dishes that deliver on taste with a minimum of effort, and my take on a seafood salad is perfect at any time because the ingredients are always available—flash-freezing makes it possible to find them year-round in the freezer case. Another reason to love this dish is that it doesn’t call for any added salt, a contributor to high blood pressure. Read on for other ways to limit sodium in your diet.
Cold Seafood Salad
Healthy Ingredient Spotlight
Yuzu Rice Wine Vinegar
Each year, as I contemplate the potential vinegar choices for the T. J. Robinson Curated Culinary Selections, I always want to include a rather exotic one to surprise and delight you. Yuzu Rice Wine Vinegar is exactly that.
Rice wine vinegar is such an important ingredient in Asian cooking. It’s made from sake, the beloved rice-based Japanese drink. The sake for this vinegar is American-made, a junmai-grade sake from California. Junmai means that it’s pure—nothing other than rice is added to the fermenting mixture. The rice wine is not seasoned, meaning it has no sugar added; it has just the mellowness that comes from aging.
For a completely one-of-a-kind creation, I had the idea to enhance this vinegar with yuzu. Yuzu is an Asian citrus fruit with a strong perfumed aroma and a highly complex flavor profile with notes of grapefruit, lemon, and mandarin orange—it’s tart, sweet, and floral all at the same time. Its thick and bumpy rind goes from green to yellow as it ripens, and its milky yellow juice has deep flavor. It took a lot of experimenting with proportions to find just the right balance of yuzu juice and rice wine so that both tastes would come through, and then it was rounded out with organic blue agave for a little bit of sweetness. The result is a sweet-tart vinegar with a flavor that will wow you as much as it did me.
Quick Kitchen Nugget
Don’t Overcook Shellfish
No one likes rubbery seafood—one bad experience can turn you off to these gifts from the ocean. It’s especially easy to overcook calamari and scallops since, unlike shrimp, their color doesn’t change dramatically when they’re done. However, they do go from translucent to opaque, often in just a few minutes. If you keep cooking beyond this point, they will become tough. Even if you scoop them out of the cooking liquid, the cooking process will continue until the heat dissipates, which is why I suggest dropping them in an ice bath right away.
Shrimp and whole lobsters will turn a bright red-orange as soon as they’re done. Seafood in the shell, like clams, mussels, and oysters, should be steamed on a rack over simmering water just until their shells open. This can take as little as 5 minutes or up to 10, depending on size, so keep watch. They don’t need the ice bath, but it should be used right away.
For Your Best Health
Controlling High Blood Pressure
Despite strong evidence that salt substitutes can safely lower sodium intake and reduce high blood pressure, very few Americans use them, according to preliminary research presented at the American Heart Association’s Hypertension Scientific Sessions 2025. A new analysis of nearly 20 years of national health data found that usage peaked at just over 5% and then declined, even among those with hypertension. Researchers say this represents a major missed opportunity to improve heart health.
High blood pressure occurs when the force of blood flowing through the blood vessels is consistently too high. High blood pressure can lead to other serious events such as heart attack and stroke. Data from 2017 to 2020 showed that 122.4 million American adults had high blood pressure and that high blood pressure contributed to more than 130,000 deaths. Too much sodium and too little potassium in the diet are risk factors for high blood pressure.
“Overall, less than 6% of all US adults use salt substitutes, even though they are inexpensive and can be an effective strategy to help people control blood pressure, especially people with difficult-to-treat high blood pressure,” said lead study author Yinying Wei, MCN, RDN, LD, and PhD candidate in the departments of applied clinical research and hypertension section, cardiology division, at UT Southwestern Medical Center in Dallas. “Healthcare professionals can raise awareness about the safe use of salt substitutes by having conversations with their patients who have persistent or hard-to-manage high blood pressure.”
Salt substitutes are products that replace some or all of the sodium with potassium. Potassium salt tastes similar to regular salt, except it can have a bitter aftertaste if it’s been heated. Many foods contain some sodium in their natural state; however, the largest amount of sodium comes from processed and packaged foods and meals prepared at restaurants. The American Heart Association recommends consuming no more than 2,300 mg of sodium a day, with an ideal limit of less than 1,500 mg per day for most adults, especially for those with high blood pressure. For most people, cutting back by 1,000 mg a day can improve blood pressure and heart health.
The investigation focused on people with high blood pressure, and an additional analysis was conducted among adults eligible to use salt substitutes, including people with normal kidney function and those not taking medications or supplements that affect blood potassium levels. Some salt substitutes contain potassium, and they can raise blood potassium to dangerous levels in people with kidney disease or those taking certain medications or potassium supplements. Excessive potassium can lead to irregular heart rhythms. People with high blood pressure who are thinking about switching from regular salt to a salt substitute should first consult with a healthcare professional.
The study did have some limitations, said the authors. First, information about salt substitute use was self-reported, so there may have been underreporting or misclassification. In addition, all types of salt substitutes were included in the analysis; therefore, the analysis could not specifically separate potassium-enriched salt from other types of salt substitutes. Finally, the survey data did not capture how much salt substitute the participants used.
“Future research should explore why salt substitute use remains low by investigating potential barriers, such as taste acceptance, cost, and limited awareness among both patients and clinicians,” said Wei. “These insights may help guide more targeted interventions.”
Salt substitutes aren’t the only options for adding more flavor to foods. According to the American Association of Heart Failure Nurses, pure herbs and spices, such as garlic, onion, and chili powder, are great choices. Just make sure you aren’t using garlic salt or onion salt.
Fitness Flash
Exercise and Your Appetite
Researchers at Baylor College of Medicine, Jan and Dan Duncan Neurological Research Institute (Duncan NRI) at Texas Children’s Hospital, Stanford University School of Medicine, and collaborating institutions recently shared new insights into how exercise helps with weight loss. They discovered a mechanism by which the compound Lac-Phe, which is produced during exercise, reduces appetite in mice, leading to weight loss. The findings appeared in Nature Metabolism.
“Regular exercise is considered a powerful way to lose weight and to protect from obesity-associated diseases, such as diabetes or heart conditions,” said co-corresponding author Yang He, PhD, assistant professor of pediatrics-neurology at Baylor and investigator at the Duncan NRI. “Exercise helps [people] lose weight by increasing the amount of energy the body uses; however, it is likely that other mechanisms are also involved.”
The researchers previously discovered that Lac-Phe is the most increased metabolite—a product of the body’s metabolism—in blood after intense exercise, not just in mice but also in people. They had also shown that giving Lac-Phe to obese mice reduced how much they ate and helped them lose weight without negative side effects. But until now, scientists didn’t fully understand how Lac-Phe helps suppress appetite.
“Understanding how Lac-Phe works is important for developing it or similar compounds into treatments that may help people lose weight,” Dr. He said. “We looked into the brain as it regulates appetite and feeding behaviors.”
The researchers studied two types of brain cells in mice: AgRP neurons, which stimulate hunger and are found in the arcuate nucleus of the hypothalamus, and PVH neurons, found in the paraventricular nucleus of the hypothalamus. Normally, AgRP neurons send signals that inhibit PVH neurons, making you feel hungry. But when AgRP neurons are turned off, PVH neurons become more active, reducing appetite.
The team discovered that Lac-Phe directly inhibits AgRP neurons, which in turn activates PVH neurons. This chain of events resulted in the mice eating less. The animals’ behavior remained normal, suggesting that Lac-Phe doesn’t cause unpleasant side effects. “We found that Lac-Phe acts on a protein on AgRP neurons called the KATP channel, which helps regulate cell activity. When Lac-Phe activates these channels in AgRP neurons, the cells become less active,” Dr. He said. “When we blocked the KATP channels using drugs or genetic tools, Lac-Phe no longer suppressed appetite. This confirmed that the KATP channel is essential for Lac-Phe’s effects.”
This research helped explain how exercise can naturally reduce appetite and improve metabolism. “The results also suggest the exciting possibility of targeting this newly discovered mechanism for weight management,” said co-corresponding author Yong Xu, PhD, currently at the University of South Florida.
Although this study focused on mice, the findings are promising for people. Future research will explore how Lac-Phe works in different metabolic states (like obesity vs. leanness), how it travels to the brain, and whether it can be used safely and effectively as a therapy.
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.
