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!

• Olive Oil Hunter News #253

  Baked Ziti Recipe, Spotlight on Whole Wheat Pasta, Understanding al Dente, How the Nose Fends Off Colds and Fighting Age-Related Muscle Loss

  When it comes to comfort food, few dishes can top baked ziti, with its luscious sauce and melted cheeses. And it doesn’t take much effort for all that reward! I’m sharing interesting research that may explain why some people are more prone to colds than others as well as a reminder about maintaining muscle as we age.

  Tricolore Soup

  

  Healthy Ingredient Spotlight

  Whole Wheat Pasta

  To add more nutrients and fiber to your ziti, opt for whole wheat pasta. It’s made from the entire wheat kernel—bran, germ, and endosperm—and retains its vitamins and minerals. While it takes a bit longer to cook, follow package directions to be sure it’s al dente.

  

  Quick Kitchen Nugget

  Understanding al Dente

  

  Al dente literally means to the tooth—firm when bitten yet not hard or raw tasting. Most Italian cooks boil pasta to this stage regardless of the recipe. Americans tend to like their pasta more tender. But when it will be twice cooked, as with ziti, lasagna, and stuffed shells, it needs to be al dente before it goes into the oven or else it will be too soft.

  If your pasta box doesn’t list al dente cooking time, test a piece about 2 minutes sooner than the general directions and see whether it has a bit of bite. If it’s too firm, check it again in a minute. 

  

  For Your Best Health 

  How the Nose Fends Off Colds

  When rhinovirus, the most common cause of the common cold, enters the nasal passages, the cells lining the nose immediately begin working together to fight the infection. These cells activate a wide range of antiviral defenses designed to limit the virus and stop it from spreading. In a study published in the journal Cell Press Blue, researchers show that this early response plays a key role in whether a person becomes sick and how severe their symptoms become. The findings suggest that the body’s reaction to rhinovirus often matters more than the virus itself.

  “As the number one cause of common colds and a major cause of breathing problems in people with asthma and other chronic lung conditions, rhinoviruses are very important in human health,” said senior author Ellen Foxman, MD, PhD, of the Yale School of Medicine. “This research allowed us to peer into the human nasal lining and see what is happening during rhinovirus infections at both the cellular and molecular levels.”

  To closely observe how nasal cells respond to infection, the research team built a lab-grown model of human nasal tissue with multiple cell types found in the human airway, including mucus-producing cells and cells with cilia, the tiny hairlike structures that help move mucus and trapped particles out of the lungs. “This model reflects the responses of the human body much more accurately than the conventional cell lines used for virology research,” Dr. Foxman said.

  Using this model, the researchers were able to monitor how thousands of individual cells respond together during infection. They also examined what happened when the cellular sensors responsible for detecting rhinovirus were blocked. These experiments revealed a powerful defense system coordinated by interferons, which are proteins that interfere with viral entry and replication.

  When nasal cells detect rhinovirus, they release interferons that activate antiviral defenses not only in infected cells but also in nearby healthy cells. This coordinated response makes it difficult for the virus to reproduce and spread. If interferon activity begins quickly, the infection can be contained early. When the researchers blocked this response, the virus spread rapidly, infecting many more cells and causing significant damage. In some cases, the infected organoids did not survive.

  “Our experiments show how critical and effective a rapid interferon response is in controlling rhinovirus infection, even without any cells of the immune system present,” said first author Bao Wang, PhD, of the Yale School of Medicine.

  The study also uncovered additional responses that occur when viral replication increases. Under these conditions, rhinovirus can activate a separate sensing system that leads both infected and uninfected cells to produce large amounts of mucus and inflammatory signals. This reaction can contribute to airway inflammation and breathing difficulties in the lungs. According to the researchers, these pathways may offer useful targets for treatments aimed at reducing harmful symptoms while supporting effective antiviral defenses.

  “Our study advances the paradigm that the body’s responses to a virus, rather than the properties inherent to the virus itself, are hugely important in determining whether or not a virus will cause illness and how severe the illness will be,” Dr. Foxman said. “Targeting defense mechanisms is an exciting avenue for novel therapeutics.”

  

  Fitness Flash

  Fighting Age-Related Muscle Loss 

  A new study in mice is giving scientists fresh clues about why our muscles lose strength as we get older and why exercise remains one of the most reliable ways to fight it.Researchers at Duke-NUS Medical School found that a gene regulator called DEAF1 seems to push a key muscle-maintenance system into overdrive as we age. When we’re young, the system known as mTORC1 helps build and repair muscle. But later in life, it can get stuck in high gear and begin to damage muscle cells instead.

  “The mTORC1 pathway is essential for muscle growth yet becomes chronically overactive in aging—a paradox that has made it challenging to pinpoint what drives this dysregulation,” said the study’s senior author Hong-Wen Tang, PhD, an assistant professor in the Cancer and Stem Cell Program at Duke-NUS and Singapore General Hospital.

  Until now, scientists didn’t know what caused this shift. “Identifying DEAF1 fills an important gap in understanding how age-related stress signals become hardwired into a persistent anabolic state that ultimately harms muscle cells,” Dr. Tang said.

  The study suggests DEAF1 essentially hits the gas on a system already running too fast. By pushing mTORC1 into overdrive, DEAF1 causes muscles to make too many proteins, fail to clear damaged ones, and gradually weaken.

  

  One of the most surprising findings: Exercise reverses this process by lowering DEAF1 levels. That means in addition to building muscle, physical activity helps reset the core cellular pathways that keep muscles healthy. “It was a striking discovery,” said Dr. Tang. “It shows that exercise doesn’t just fix damage; it targets the switch that causes muscle aging in the first place.”

  Scientists didn’t just look at whether exercise keeps muscles strong—they wanted to know how it does it. They put aging mice through endurance workouts, including an exhausting treadmill run. For comparison, another group of older mice stayed sedentary. After the workouts, the exercising mice showed big drops in mTORC1, the overactive pathway linked to muscle loss and function known as sarcopenia.

  Researchers found that exercise lowers DEAF1 through a well-known set of longevity genes called FOXO. When activated during exercise, FOXO suppresses DEAF1—lifting the foot off the gas pedal—and helps mTORC1 return to normal. Their work highlights a new biological pathway—the FOXO-DEAF1-mTORC1 axis—that helps explain why muscles weaken with age and why exercise remains such a powerful antidote to age-related decline. 

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• Baked Ziti

  This delectable dish starts with a rich yet quick tomato sauce. You can substitute a 15-ounce can of diced tomatoes with their juice for the fresh tomatoes but add it after the tomato paste. 

  Ingredients

  • 3 tablespoons extra virgin olive oil, plus more for the baking dish and drizzling
  • 2 garlic cloves, chopped
  • 1 pound tomatoes, any type, coarsely chopped
  • One 6-ounce can tomato paste
  • 1 teaspoon sugar
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon crushed red pepper flakes, plus more to taste
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound ziti
  • 16 ounces ricotta cheese
  • 12 ounces mozzarella, thinly sliced
  • 1/3 cup freshly grated Parmigiano-Reggiano cheese

  Directions

  Step 1

  Brush a 13-inch by 9-inch baking dish with olive oil; set aside.

  Step 2

  Heat a medium saucepan over medium heat. When hot, add the 3 tablespoons olive oil and garlic and sauté for 3 minutes, then add the tomatoes. Cook, stirring constantly, until the tomatoes become soft, then push them to the outsides of the pan. Add the tomato paste and cook it until it becomes fragrant and darkens in color, about 5 minutes. Mix the paste with the tomatoes and garlic, then press with a masher to release all of the tomatoes’ juices. Stir in the sugar, salt, and both peppers and continue cooking for 10 minutes.

  Step 3

  Meanwhile, preheat your oven to 350°F. Cook the ziti according to the package directions until al dente, then drain. 

  Step 4

  Off the heat, stir the ricotta into the sauce, then fold in the pasta. Transfer the mixture to the baking dish. Top with overlapping slices of mozzarella, then sprinkle on the grated cheese.

  Step 5

  Bake for 25 minutes, until the cheeses are bubbly. Cool for 10 minutes before serving.

  Yields 8 servings

• Olive Oil Hunter News #252

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

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

  Tricolore Soup

  

  Healthy Ingredient Spotlight

  Red Kidney Beans

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

  

  

  Quick Kitchen Nugget

  Colanders and Strainers

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

  

  For Your Best Health 

  Benefits of Monk Fruit

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

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

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

  

  Fitness Flash

  Workouts Burn More Calories than Previously Thought

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

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

  

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

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

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

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• Tricolore Soup

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

  Ingredients

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

  Directions

  Step 1

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

  Step 2

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

  Step 3

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

  Yields 6 servings

• Olive Oil Hunter News #251

  Pistachio Layer Cake Recipe, Spotlight on Buttermilk, How to Sift Dry Ingredients, Volunteering to Keep your Brain Younger, plus Tea, Coffee, and Women’s Bone Health 

  This romantic pistachio and white chocolate layer cake is delicious any time of the year, but it’s especially fitting for Valentine’s Day. This is also an excellent time to think about helping others, and a new study of volunteering made a link between selfless acts of service and helping brain health. I’m also sharing research on the effects of tea and coffee on women’s bone health—the results will surprise you.

  Pistachio Layer Cake

  

  Healthy Ingredient Spotlight

  Buttermilk

  True buttermilk is the fermented liquid that separates from the fat mass when churning butter. The buttermilk sold in supermarkets is milk that has fermented thanks to the addition of live cultures. Though rich and creamy, buttermilk is low in fat with a high acidity level. It makes baked goods very fluffy—that’s why buttermilk biscuits and buttermilk pancakes are so popular. In a pinch, you can create a cup of buttermilk by adding 1 tablespoon of lemon juice or distilled vinegar to 1 cup of milk and letting it sit for a few minutes until it curdles.

  

  Quick Kitchen Nugget

  Sifting Dry Ingredients

  

  Whether with a dedicated sifter or a fine mesh strainer with a spoon acting as a pusher, sifting dry ingredients is a great way to better mix them as well as get rid of any possible lumps, especially with cocoa powder and confectioners’ sugar. Some pre-ground nut flours, like almond meal, can also develop clumps, but you may need a tool with a wider mesh to sift them. Keep in mind that when sifting numerous ingredients together, you’ll still need to whisk them to fully distribute them. 

  

  For Your Best Health 

  Volunteering to Keep your Brain Younger

  Strong social ties are often linked to better health, and new research adds a brain benefit to that list. Researchers from The University of Texas at Austin and the University of Massachusetts Boston report that regularly helping people outside your household can noticeably slow cognitive decline in middle-aged and older adults, even if it’s just a few hours a week. 

  The researchers followed more than 30,000 adults in the US for two decades and found the decline was reduced by about 15% to 20% among those who either volunteered formally or helped in informal ways, such as supporting neighbors, family, or friends. Both formal volunteering and informal acts were linked to noticeably slower cognitive decline over time. The benefits added up year after year and didn’t require a huge time commitment. Even modest everyday helping packed a powerful mental payoff. 

  

  “Everyday acts of support—whether organized or personal—can have lasting cognitive impact,” said Sae Hwang Han, PhD, Assistant Professor of Human Development and Family Sciences at UT who led the study. “What stood out to me was that the cognitive benefits of helping others weren’t just short-term boosts but cumulative over time with sustained engagement, and these benefits were evident for both formal volunteering and informal helping. And in addition to that, moderate engagement of just two to four hours was consistently linked to robust benefits.”

  These results strengthen the case for thinking about volunteering, helping, and neighborhood connection as public health issues. This may be especially important later in life, when conditions tied to cognitive decline and impairment, including Alzheimer’s, are more likely to develop.

  Related work led by Dr. Han found that volunteering helped counter the harmful effects of chronic stress on systemic inflammation, a known biological pathway linked to cognitive decline and dementia. The benefit was strongest among people with higher levels of inflammation. Taken together, these findings suggest helping others may support brain health in more than one way. It may reduce the physical strain linked to stress, and it may strengthen social bonds that provide psychological, emotional, and cognitive support. As societies age and concerns about loneliness and isolation grow, the results also support continued efforts to keep people involved in ways that let them contribute, even after cognitive decline has begun.

  “Many older adults in suboptimal health often continue to make valuable contributions to those around them,” Dr. Han said, “and they also may be the ones to especially benefit from being provided with opportunities to help.”

  

  Fitness Flash

  Tea, Coffee, and Women’s Bone Health 

  An investigation from Flinders University in South Australia sheds new light on how two widely consumed drinks, coffee and tea, could play a role in bone health for women later in life. The study, published in the journal Nutrients, monitored nearly 10,000 women aged 65 and older for 10 years to examine whether regularly drinking coffee or tea was connected to changes in bone mineral density (BMD). 

  BMD is a central marker used to assess osteoporosis risk. Osteoporosis affects one in three women over 50 and leads to millions of fractures every year, making bone health an important global issue. Because coffee and tea are part of daily routines for billions of people, researchers noted that understanding their long-term effects on bones is essential. Previous findings have often been inconsistent, and few studies have followed such a large group across an entire decade.

  The researchers used information from the Study of Osteoporotic Fractures, drawing on repeated measures of beverage intake and BMD at the hip and femoral neck. These areas are closely tied to fracture risk. Throughout the 10-year period, participants regularly reported how much coffee and tea they consumed. At the same time, bone density was assessed using advanced imaging tools.

  Results showed that women who drank tea had slightly higher total hip BMD than those who did not. Although the improvement was small, it was statistically significant and may matter when considering the health of a large population.

  “Even small improvements in bone density can translate into fewer fractures across large groups,” said Adjunct Associate Professor Enwu Liu, PhD, from the College of Medicine and Public Health.

  Findings for coffee were more varied. Moderate intake, roughly two to three cups a day, was not associated with harm. However, consuming more than five cups per day was linked to lower BMD, indicating that very high levels of coffee could negatively affect bone strength. Women with higher lifetime alcohol intake appeared particularly vulnerable to coffee’s negative effects, whereas tea showed stronger benefits in women with obesity.

  Ryan Liu, co-author of the study, explains that tea is rich in catechins, compounds that may encourage bone formation and help slow bone loss. “Coffee’s caffeine content, by contrast, has been shown in laboratory studies to interfere with calcium absorption and bone metabolism, though these effects are small and can be offset by adding milk,” he said.

  Dr. Enwu Liu noted that the research suggests drinking tea daily may be an easy way to support bone health as people grow older. “While moderate coffee drinking appears safe, very high consumption may not be ideal, especially for women who drink alcohol,” he said.

  The researchers emphasized that while the results are statistically meaningful, the differences are not dramatic enough to require sweeping lifestyle changes. “Our results don’t mean you need to give up coffee or start drinking tea by the gallon,” said Dr. Liu. “But they do suggest that moderate tea consumption could be one simple way to support bone health and that very high coffee intake might not be ideal, especially for women who drink alcohol. While calcium and vitamin D remain cornerstones of bone health, what’s in your cup could play a role too. For older women, enjoying a daily cup of tea may be more than a comforting ritual; it could be a small step toward stronger bones.”

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• Pistachio Layer Cake

  
  Pistachio-based cake layers are filled and iced with a whipped white chocolate ganache. The thin layer of raspberry preserves is a great counterpoint to the sweetness of the chocolate. Use a coffee bean or nut grinder to turn raw (unroasted and unsalted) pistachios into a ground powder. Note: If you don’t have buttermilk on hand, see the Healthy Ingredient Spotlight in our weekly newsletter for alternatives. 

  Ingredients

  For the frosting:

  • 12 ounces white chocolate
  • 1-1/2 cups heavy cream

  For the cake layers:

  • 3 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 4 ounces unsalted butter, well softened
  • 1/2 cup olive oil 
  • 1-1/2 cups granulated sugar
  • 4 large eggs
  • 1 cup buttermilk
  • 1 cup finely ground pistachios from about 4 ounces of raw nuts
  • 2 teaspoons vanilla extract

  To assemble:

  • 1/2 cup raspberry preserves
  • 2 ounces pistachios, coarsely chopped

  Directions

  Step 1

  Start by making the frosting. Place the chocolate in a glass bowl. Heat the cream just to a simmer and pour over the chocolate. Let sit for 3 minutes, then whisk until smooth (if the heat of the cream wasn’t enough to melt all the chocolate, you can microwave the bowl for 30 seconds, then stir). Chill in the fridge for 4 hours to firm up. 

  Step 2

  Meanwhile, make the cake layers. Preheat your oven to 350°F. Line two 9-inch cake pans with parchment paper; set aside.

  Step 3

  In a large bowl, sift together the flour, baking powder, baking soda, and salt; set aside.

  Step 4

  In the bowl of a stand mixer fitted with the paddle attachment or in a large bowl using a hand mixer, cream the butter, olive oil, and sugar until smooth, about 3 minutes. Add the eggs one at a time, then the buttermilk, ground pistachios, and vanilla. Whisk in the dry ingredients, then use a spatula to be sure all the flour is well incorporated.

  Step 5

  Divide the batter between the two pans and bake for 30 minutes or until the tip of a sharp knife inserted in the center of each cake comes out clean (rotate the pans halfway through for even baking). Let cool to room temperature.

  Step 6

  Ater the frosting has chilled, whip it on high speed until it thickens to frosting consistency, about 1 minute. Spread about 1/3 over one of the cake layers. Spread the raspberry preserves on the underside of the other layer, then stack it on top of the bottom layer. Frost the top and sides of the cake with the remaining frosting. Sprinkle the top with the chopped pistachios.

  Yields 12 servings

• Olive Oil Hunter News #250

  Black Dal Recipe, Spotlight on Black Lentils, How to Store Lentils, Sorbitol and The Liver, and More Muscle, Younger Brain

  When it comes to dark leafy greens, kale occupies a heightened position thanks to its wide range of nutrients. And yet, shockingly, researchers have found that the body doesn’t absorb as many of them as hoped…unless you eat it with a healthy fat source, like extra virgin olive oil. I’m also sharing the trick to make this hearty green more tender, which also involves olive oil. It’s another reason why these two ingredients are a match made in heaven.

  Black Dal

  

  Healthy Ingredient Spotlight

  Black Lentils

  Lentils belong to the broader family of legumes, which includes beans and dried peas. But unlike those others, lentils don’t need an overnight soak in water, so there’s less prep needed. Also available in red, green, and yellow, lentils are rich in protein, fiber, and iron, along with dozens of other nutrients. Because of their deep color, round shape, and tiny size, black lentils are often called caviar or beluga lentils. Black dal traditionally uses urad dal, a mung bean that’s not a true lentil, though it is a legume. However, black lentils—which you can find at specialty markets or online—work extremely well for dal and many other recipes.

  

  

  Quick Kitchen Nugget

  How to Store Lentils

  Like other legumes, lentils keep best in a cool, dry cabinet, either in their original packaging or a tightly sealed glass container. They’re most flavorful (and take less time to cook) when used within a year of packaging. Before cooking, check them for any debris, like tiny stones, and rinse with cold water, then drain.

  

  For Your Best Health 

  Sorbitol and The Liver 

  Sweeteners such as aspartame, found in Equal packets, sucralose (Splenda), and sugar alcohols are widely promoted as healthier options than foods made with refined sugar (glucose). Many people turn to them hoping to reduce health risks linked to sugar and cut calories. But new scientific evidence is now calling that into question. Recent findings suggest that the sugar alcohol sorbitol in particular may not be as harmless as it is often assumed to be.

  The findings come from a study published in Science Signaling that builds on years of research from the laboratory of Gary Patti, PhD, at Washington University in St. Louis into how fructose affects the liver and other organs. Dr. Patti, the Michael and Tana Powell Professor of Chemistry in Art & Sciences and a professor of genetics and medicine at WashU Medicine, has previously shown that fructose processed by the liver can be diverted in ways that fuel cancer cell growth. Other studies have linked fructose to steatotic liver disease, a condition that now affects about 30% of adults worldwide.

  One of the most unexpected results of the new study is that sorbitol is essentially “one transformation away from fructose,” according to Dr. Patti. Because of this close relationship, sorbitol can trigger effects similar to those caused by fructose itself.

  Using zebrafish as a model, Dr. Patti and his team showed that sorbitol, commonly found in low-calorie candies and gums and naturally present in stone fruits, can be produced inside the body. Enzymes in the gut can generate sorbitol, which is then transported to the liver and converted into fructose.

  The team also discovered that the liver can receive fructose through multiple metabolic routes. Which pathway dominates depends on how much glucose and sorbitol a person consumes as well as the specific mix of bacteria living in their gut.

  Most earlier studies of sorbitol metabolism focused on disease states such as diabetes, where high blood sugar leads to excess sorbitol production. Dr. Patti explained that sorbitol can also be created naturally in the gut after a meal, even in people without diabetes.

  The enzyme responsible for making sorbitol does not bind easily to glucose, meaning glucose levels must rise significantly before the process begins. That is why sorbitol production has long been linked to diabetes. However, the zebrafish experiments showed that glucose levels in the intestine can become high enough after you eat to activate this pathway even under normal conditions. “It can be produced in the body at significant levels,” said Dr. Patti. “But if you have the right bacteria, turns out, it doesn’t matter.”

  Certain Aeromonas bacterial strains are able to break down sorbitol and convert it into a harmless bacterial by-product. When these bacteria are present and functioning well, sorbitol is less likely to cause problems. “However, if you don’t have the right bacteria, that’s when it becomes problematic. Because in those conditions, sorbitol doesn’t get degraded, and as a result, it is passed on to the liver,” he said.

  Once sorbitol reaches the liver, it is converted into a fructose derivative. This raises concerns about whether alternative sweeteners truly offer a safer option than table sugar, especially for people with diabetes and other metabolic disorders who often rely on products labeled as sugar-free.

  At low levels, such as those typically found in whole fruits, gut bacteria are usually effective at clearing sorbitol. The trouble begins when the amount of sorbitol exceeds what these microbes can handle. This overload can happen when large amounts of glucose are consumed, leading to an increased production of sorbitol from glucose, or when the diet itself contains high levels of sorbitol. Even individuals with helpful bacteria may run into problems if their intake of glucose and sorbitol becomes too high, since the microbes can be overwhelmed.

  Avoiding both sugar and sugar substitutes has become increasingly difficult, as many processed foods contain several forms of sweeteners at once. Dr. Patti said he was surprised to learn that his own favorite protein bar contained a significant amount of sorbitol.

  Further research is needed to understand exactly how gut bacteria clear sorbitol. What is becoming clear, however, is that the long-held assumption that sugar alcohols, also known as polyols, are simply eliminated without harm may not be accurate. “We do absolutely see that sorbitol given to animals ends up in tissues all over the body,” he said. The overall message from the research is that replacing sugar is not as simple as it may seem. As Dr. Patti put it, “there is no free lunch” when it comes to sugar alternatives, and many metabolic pathways can ultimately lead back to liver dysfunction.

  

  Fitness Flash

  More Muscle, Younger Brain

  New research shows that people who have more muscle and a lower visceral fat-to-muscle ratio tend to show signs of a younger biological brain age. This conclusion comes from a study recently presented at the annual meeting of the Radiological Society of North America. Visceral fat refers to the fat stored deep in the abdomen around key internal organs.

  “Healthier bodies with more muscle mass and less hidden belly fat are more likely to have healthier, youthful brains,” said senior study author Cyrus Raji, MD, PhD, Associate Professor of Radiology and Neurology in the Department of Radiology at the Mallinckrodt Institute of Radiology at Washington University School of Medicine in St. Louis. “Better brain health, in turn, lowers the risk for future brain diseases, such as Alzheimer’s.”

  Brain age is an estimate of how old the brain appears biologically, based on its structure as seen through an MRI. A whole-body MRI can track muscle mass, which serves as a marker for efforts to reduce frailty and strengthen overall health. Estimated brain age from structural scans may also shed light on risk factors for Alzheimer’s disease, including muscle loss.

  “While it is commonly known that chronological aging translates to loss of muscle mass and increased hidden belly fat, this work shows that these health measures relate to brain aging itself,” Dr. Raji said. “It shows muscle and fat mass quantified in the body are key reflectors of brain health, as tracked with brain aging.”

  

  The study evaluated 1,164 healthy adults across four research sites using whole-body MRI. Participants had a mean chronological age of 55.17 years. Imaging included T1-weighted MRI sequences, which highlight fat as bright and fluid as dark, providing a clear view of muscle, fat, and brain tissue. An artificial intelligence (AI) algorithm measured total normalized muscle volume, visceral fat (hidden belly fat), subcutaneous fat (fat under the skin), and predicted brain age.

  The data indicated that individuals with a higher visceral fat-to-muscle ratio had higher predicted brain age. Subcutaneous fat showed no meaningful association with how old the brain appeared. “The participants with more muscle tended to have younger-looking brains, while those with more hidden belly fat relative to their muscle had older-looking brains,” Dr. Raji said. “The fat just under the skin wasn’t related to brain aging. In short, more muscle and a lower visceral fat-to-muscle ratio were linked to a younger brain.”

  Dr. Raji explained that focusing on building muscle and reducing visceral fat are realistic and actionable goals. Whole-body MRI and AI-based brain age estimates can offer clear benchmarks for programs designed to lower visceral fat while maintaining or increasing muscle. He also noted that the results highlight the close connection between physical health and brain health.

  “This research has validated widely held hypotheses about the association between body composition biomarkers and brain health and provides a foundation for those biomarkers to be included in future trials of various metabolic interventions and treatments.”

  Commonly prescribed glucagon-like peptide-1 (GLP-1) weight loss medications, including Ozempic, are effective at reducing body fat but may also contribute to muscle loss. Dr. Raji suggested that the study’s findings could help guide the development of next-generation therapies. These future treatments may aim to reduce visceral fat more than subcutaneous fat while protecting muscle mass.

  “Losing fat—especially visceral fat—while preserving muscle volume would have the best benefit on brain aging and brain health based on insights from our work,” he said. “Thus, our study can inform future treatments by promoting research that quantifies MRI of body fat, muscle, and brain age, which can help determine the optimal dosing regimens for GLP-1s to achieve the best outcomes in body and brain health.”

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• Black Dal

  If you’re new to lentils, this flavorful recipe makes a great introduction. I’ve streamlined the number of spices used in traditional recipes because garam masala already incorporates the essentials—coriander, black pepper, cardamom, cinnamon, cloves, ginger, and nutmeg, among others. This makes a hearty meatless meal, a soup, or a side dish—scoop it up with a piece of your favorite Indian bread.

  Ingredients

  • 2 cups black lentils
  • 3 tablespoons extra virgin olive oil, plus more for drizzling
  • 1 small onion, minced
  • 2-inch piece ginger, minced
  • 2 garlic cloves, minced
  • One 6-ounce can tomato paste
  • 2 teaspoons garam masala
  • 1/2 teaspoon cayenne pepper
  • 1 cinnamon stick
  • 1 cup homemade or store-bought low-sodium chicken or vegetable broth
  • 2 tablespoons unsalted butter
  • 1/2 cup heavy cream
  • Optional garnish: chopped fresh cilantro

  Directions

  Step 1

  Rinse the lentils, and then put them in a stockpot or Dutch oven. Add enough cold water to cover them by 2 or 3 inches. Bring to a rolling boil and cook for 5 minutes, then lower the heat to a simmer. Cook for about 45 minutes, stirring occasionally, until the lentils are tender but still hold their shape. (If the water level gets too low, add more water as needed to keep them covered). Drain if needed and transfer to a bowl.

  Step 2

  Rinse the pot and heat over medium-high heat. When it’s hot, add the olive oil and onions; cook until they become translucent, and then add the minced ginger and garlic and cook until fragrant. Push the vegetables to the sides of the pot and add the tomato paste in the center. Cook, stirring constantly, until the paste deepens in color, then mix into the vegetables. Add the garam masala, cayenne pepper, cinnamon stick, broth, and cooked lentils. Simmer for 15 minutes, stirring frequently, to infuse the lentils with the spices. Then stir in the butter and cream and simmer for 2 minutes. Serve with a drizzle of olive oil and a sprinkle of cilantro if desired.

  Yields 6 main servings, 6 side servings

• Olive Oil Hunter News #249

  Kale Caesar Salad Recipe, Spotlight on Kale, Maximizing Kale’s Nutrients and The Warm-Up that Boosts Speed and Power

  When it comes to dark leafy greens, kale occupies a heightened position thanks to its wide range of nutrients. And yet, shockingly, researchers have found that the body doesn’t absorb as many of them as hoped…unless you eat it with a healthy fat source, like extra virgin olive oil. I’m also sharing the trick to make this hearty green more tender, which also involves olive oil. It’s another reason why these two ingredients are a match made in heaven.

  Kale Caesar Salad

  

  Healthy Ingredient Spotlight

  Kale Varieties

  Do your own taste test to see which types appeal to you most:

  Curly kale with its wavy edges is the most common variety. It has very tough stems, so you’ll want to strip away the leaves before using.

  Tuscan kale, also known as dinosaur and lacinato kale, is more tender than curly kale, and its leaves are not as thick. You’ll still want to remove the stems.

  Red kale, also known as scarlet kale and red Russian kale, is similar to curly kale in terms of shape but has that showy color. 

  Baby kale is far more tender and milder in taste than mature kale. It’s often served raw as part of a mixed green salad rather than cooked. 

  

  Quick Kitchen Nugget

  The Rub on Kale

  Even without the stems, kale can be tough. When it first gained popularity for all its nutrients, the hunt was on to make the leaves more palatable. Rubbing them with your fingers did help soften them somewhat, but the real trick is to massage them with extra virgin olive oil for a few minutes. The oil breaks down the natural waxy coating that protects the plant from the elements, notably rain, and in turn softens the greens. This massage has a double bonus, as you’ll see from the research below. 

  

  For Your Best Health 

  Maximizing Kale’s Nutrients

  Kale made its way to the top of most “healthiest foods” lists because it’s rich in vitamins A, B6, C, K, and folate; minerals like manganese; fiber; and important phytonutrients like carotenoids. Now for the shocker: Kale’s prized nutrients are hard for the body to absorb unless it’s eaten with a fat like olive oil, according to researchers at the University of Missouri’s College of Agriculture, Food and Natural Resources (CAFNR). 

  “Kale is a nutrient-rich vegetable that contains carotenoids, including lutein, α-carotene, and β-carotene, which have beneficial effects on overall health,” said Ruojie (Vanessa) Zhang, assistant professor in the Division of Food, Nutrition and Exercise Sciences at CAFNR. These compounds, along with vitamins C and E and other bioactive plant chemicals in kale, have been associated with stronger immunity, improved vision, and a lower risk of diseases including diabetes, heart disease, and some cancers. “The problem is our bodies have a hard time absorbing these nutrients because they are fat-soluble rather than water-soluble,” she said.

  To find what types of prep would make carotenoids easier for the body to access, the researchers evaluated kale prepared in different ways: raw; cooked; cooked with oil-based sauce, or cooked and then served with the sauce. They used a laboratory model that mimics human digestion to assess each option.

  

  The experiments showed that raw kale on its own resulted in very low carotenoid absorption and cooking kale slightly reduced absorption even further. But pairing it with the sauce significantly increased the amount of absorbed carotenoids, whether the kale was raw or cooked. Cooking the kale with the sauce provided the same benefit as adding the sauce after cooking.

  These results highlight practical, science-backed ways to help the body take in more beneficial nutrients from produce and how you can improve everyday meals simply by changing how foods are prepared or seasoned. 

  “Our team is committed to advancing food science with the goal of improving human health through the development of innovative foods and technologies,” she said. “We believe impactful science can drive meaningful change in global nutrition and well-being, and we’re excited to contribute to that mission.”

  

  Fitness Flash

  The Warm-Up that Boosts Speed and Power

  Whether preparing for a marathon, squeezing in an after-work gym session, or stepping onto the field for a professional game, warming up plays a crucial role in your performance.

  Research from Edith Cowan University (ECU) exploring whether warm-up routines could influence exercise performance found that elevated muscle temperature improves the speed and force of muscle contractions. This effect was especially noticeable during rapid high-power movements.

  “The research found that for every 1°C increase in muscle temperature, performance improved by about 3.5%, with the greatest benefits seen in rate-dependent muscle properties like speed and power, but not in maximum strength,” said lead researcher Cody Wilson, PhD.

  The study assessed how different types of warm-ups influence muscular performance. Passive warm-ups relied on external heat sources, such as a heating pad or a hot shower, to increase muscle temperature without movement. Active warm-ups involved gentle activity like 10 minutes on a stationary bike or completing a lighter version of the upcoming exercise.

  “While both active and passive warm-ups result in better speed and power, a lot of research shows that the warm-up exercises should be similar to the exercise you will be doing. If you are lifting weights, starting out by doing the exercise with lighter weights, because the practice actually helps us activate our muscles more and use more efficient movement patterns—the nervous system can learn on the spot,” said fellow author and PhD candidate JP Nunes.

  Dr. Wilson agreed that warm-ups that resemble the main workout can support better performance outcomes: “Any warm-up is important, whether that’s just walking to the gym or doing a 10-minute cycle before your workout. But there is some indication that warm-ups not related to the exercise being performed do not have as great an effect on performance as just ‘practicing’ the performance.”

  When it comes to deciding the right moment to shift from warming up to working out, ECU Professor of Biomechanics Tony Blazevich notes that there is no universal guideline. “As you are warming up, you will feel the movements become easier, and you will get more accurate and coordinated. You might even start to sweat. We often say that once you get that light sweat, you have probably raised your temperature sufficiently to start your workout. The important thing is to start moving. Whether that is with a light walk or taking a few flights of stairs. Eventually you can work up to a full workout, when a proper warm-up will have its greatest effect.”

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• Kale Caesar Salad

  This recipe makes Caesar salad more nutrient-rich in two yummy ways: using kale instead of Romaine lettuce and replacing croutons with roasted chickpeas, which can be seasoned any way you like. Both ingredients add texture as well as taste.

  Ingredients

  • 1 large or 2 small bunches kale (about 10 to 12 ounces), rinsed and patted dry
  • 3/4 cup extra virgin olive oil, divided use
  • One 15-ounce can chickpeas 
  • 1/2 teaspoon coarse sea salt
  • 1 teaspoon dried herbs or spices
  • 1 small can anchovies (2 ounces or less) or 2 tablespoons anchovy paste
  • 4 cloves garlic
  • 1 tablespoon Dijon mustard
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons freshly squeezed lemon juice, more to taste

  Directions

  Step 1

  Separate the kale leaves and cut out and discard the main stems. Slice the leaves into ribbons and add to a large bowl. Drizzle on 3 tablespoons of olive oil and use your fingers to massage the oil into the kale for 2 to 3 minutes. Set aside while you roast the chickpeas and make the dressing. 

  Step 2

  To roast the chickpeas, preheat your oven to 400°F. Rinse and drain them, then place on paper towels and dry as thoroughly as possible. Transfer to a rimmed sheet pan and toss with 1 tablespoon olive oil, the salt, and your choice of herbs and/or spices. Spread them out in an even layer and roast for a total of 30 minutes or until they’re brown and crunchy, turning them every 10 minutes. 

  Step 3

  While the chickpeas are roasting, make the dressing. In a food processor, purée the anchovies and garlic, then add the mustard, black pepper, and lemon juice; process until smooth. With the machine running, add the remaining 1/2 cup olive oil and process until emulsified. Add the 1/4 cup cheese and pulse to blend. 

  Step 4

  Toss the kale with just enough of the dressing to lightly coat and divide among 4 bowls. Top with a generous amount of chickpeas. Serve with more cheese and the rest of the dressing.

  Note: Store any leftover chickpeas on a countertop in a container with a lid that’s slightly ajar; enjoy within 2 days—they make a great snack.

  Yields 4 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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