Fresh-Pressed Olive Oil Club
Pressing Report Page 14

Traditional Atlantic Diet of Spain and Portugal Offers Metabolic and Environmental Benefits

Posted on by The Olive Oil Hunter

The traditional Atlantic diet of northwestern Spain and Portugal consists of local, fresh, minimally processed seasonal foods such as vegetables, fruits, whole grains, beans, and olive oil, along with high consumption of fish and other seafood. It shares similarities with the Mediterranean diet and has been linked to improved metabolic risk factors as well as environmental benefits.

The Galicia Atlantic Diet (GALIAT) study set out to assess the effects of the traditional Atlantic diet on the metabolic health and dietary habits of families in Spain:

  • Two hundred fifty families—a total of 574 people—from a community in northern Spain were randomized either to the Atlantic diet intervention group or to the control group. (A family was defined as 2 or more members.)
  • Families in the intervention group attended nutrition education sessions at a local health care center and received additional support, including supplemental food baskets every 3 weeks with characteristic foods of the Atlantic diet,* and a cooking class.
  • The control group was encouraged to maintain their current lifestyle.

A recently published analysis of the GALIAT trial evaluated metabolic syndrome (MetS) in study participants. MetS involves at least 3 of 5 risk factors for heart disease:

  1. abdominal obesity (measured by waist circumference)
  2. elevated blood lipids
  3. low levels of HDL (“good”) cholesterol
  4. high blood pressure
  5. elevated blood sugar

The analysis also evaluated study participants’ dietary carbon footprint by calculating the carbon dioxide
(CO2) emissions associated with each individual’s diet.

The average age was 46; ~60% women and ~40% men; all participants were white and of Spanish ancestry.

Results: Participants who followed the traditional Atlantic diet for 6 months were significantly less likely
to develop metabolic syndrome than were participants who continued their usual lifestyle. In addition, individuals who followed the Atlantic diet had significantly lower rates of both abdominal obesity and low HDL cholesterol.

The analysis also found that family structure had an important influence on CO2 emissions, indicating that family-based interventions to reduce greenhouse gas emissions may prove effective.

Takeaway: Efforts to preserve and bolster traditional eating habits, such as the Atlantic diet, with its emphasis on local produce, olive oil, and seafood, can improve metabolic health and support sustainable development goals.

*Atlantic diet baskets included turnip greens, cabbage, mushrooms, tomatoes, zaragallada (green pepper-tomato-onion sauce), plums, mussels, low-fat cheese, EVOO, white wine, and red wine

Reference: Cambeses-Franco C, Gude Sampedro F, Benítez-Estévez AJ, et al. Traditional Atlantic diet and its effect on health and the environment: a secondary analysis of the GALIAT cluster randomized clinical trial. JAMA Netw Open. 2024;7(2):e2354473.

Phenols in EVOO are the primary source of its heart-health benefits

Posted on by The Olive Oil Hunter

Reference: Flynn MM, Tierney A, Itsiopoulos C. Is extra virgin olive oil the critical ingredient driving the health benefits of a Mediterranean diet? Nutrients. 2023;15:2915.

A recent scientific review, published in the journal Nutrients, provides strong evidence that the phenols in EVOO—which are not present in lower grades of olive oil—play a primary role in the heart-health benefits associated with olive oil and the Mediterranean diet. 

Phenols are bioactive compounds in plant-based foods. EVOO is rich in phenols, whereas refined olive oils are stripped of these health-promoting compounds by chemical production processes. 

Study Objectives

Dr. Mary Flynn, PhD, registered dietician, and associate professor of medicine at Brown University, identified 34 randomized, controlled trials published between 2000 and 2022 that evaluated the effects of EVOO on risk factors for heart disease: blood pressure, levels of LDL (“bad”) and HDL (“good”) cholesterol, blood sugar, and body weight. 

A main aim of the review was to isolate the effects of the phenols in EVOO from the potential effects of monounsaturated fatty acids (MUFAs), which are present in all grades of olive oil and other vegetable oils. Flynn hypothesized that the MUFA content is not responsible for the many health benefits of EVOO. 

Another objective was to identify a minimum daily amount of EVOO required to experience its health benefits and the timing for improvements in heart-health risk factors to be observed.

Findings

Across the 34 studies, EVOO improved multiple risk factors for heart disease as compared to other grades of olive oil, other plant oils, and low-fat diets: 

  • Lowered blood pressure
  • Lowered LDL and increased HDL
  • Improved insulin sensitivity
  • Proved effective in weight-loss diets and improved long-term weight management

Daily dose of EVOO

According to Flynn and colleagues, “Daily use of EVOO starting at approximately two tablespoons a day will improve a plethora of risk factors in as few as three weeks.”

Phenomenal phenols

It is the phenols in EVOO that confer its heart-health benefits, the authors concluded. In order to obtain optimal levels of phenols, they recommend consuming the freshest olive oil: “The phenol content of extra virgin olive oil is highest in olive oil made close to the harvesting of the olive and will decrease with age and storage. Thus, for maximum health benefits, the EVOO should be produced and consumed as close to harvesting the fruit as possible.” 

The authors noted some limitations of this review: most studies did not include the specific phenolic content of the EVOO used, and many were conducted in the EU, where EVOO has been a part of the diet for centuries. More investigation, especially studies that identify the specific levels of phenols, is needed to confirm and build on these findings. 

Vanilla and Olive Oil Custard Cream

Posted on by The Olive Oil Hunter

Delicious spooned over the Flourless Pistachio Cake, this custard also makes a luscious pudding you can enjoy on its own.

Ingredients

  • 3 tablespoons cornstarch
  • 1/2 cup granulated sugar
  • Pinch of fine sea salt
  • 4 egg yolks
  • 1 1/2 cups whole milk
  • 1/2 cup heavy cream
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons pure vanilla extract or paste

Directions

Step 1

In a heat-safe bowl, whisk together the cornstarch, sugar, and salt. Add the yolks and whisk until the mixture is light yellow.

Step 2

Place the milk and the heavy cream in a saucepan and scald them—you should see a light skin start to form, but don’t let the mixture come to a fast boil. Vigorously whisk 1/4 cup of the liquid into the egg mixture, and then slowly whisk in the rest.

Step 3

Transfer the mixture back to the saucepan and bring to a medium boil over medium heat, whisking constantly. Let it boil for 2 minutes as you continue to whisk; it should become quite
thick. Remove from the heat. Whisk in the olive oil and vanilla, and transfer to a glass
serving bowl. Let it cool slightly, then press a round of parchment paper over the
surface to prevent a skin from forming. Serve warm or chilled.

Serves 4 as a pudding, 10 as a sauce for the pistachio cake

Chicken with Pistachio Pesto

Posted on by The Olive Oil Hunter

As my team knows, I love pistachio anything. And this version of pesto has earned a place in my repertoire. While my wife Meghan and I enjoy it on skin-on chicken thighs or breasts, it can be used on boneless skinless chicken pieces (or whole birds) as well. Leftovers are amazing on bruschetta, on sandwiches, or stirred into pasta.

Ingredients

For the pesto:

  • 1/4 cup salted pistachios, shelled
  • 1 cup fresh basil leaves, washed and spun dry
  • 1/4 cup freshly grated Parmigiano-Reggiano
  • 1 clove garlic, peeled and coarsely chopped
  • 1 tablespoon fresh lemon juice, or more to taste
  • Pinch of crushed red pepper flakes (optional)
  • 1/4 cup extra virgin olive oil

For the chicken:

  • 6 bone-in, skin-on chicken thighs or breasts
  • Extra virgin olive oil
  • Coarse salt (kosher or sea)
  • Freshly ground black pepper

Directions

Step 1

Heat the oven to 325°F. Make the pistachio pesto: Place the pistachios in a single layer on a rimmed sheet pan and bake for 5 minutes to lightly toast them. Let cool completely.

Step 2

In the bowl of a small food processor or a blender jar, combine the toasted pistachios, basil, cheese, garlic, and lemon juice. Pulse until roughly chopped. Add the red pepper flakes, if using. With the machine running, slowly add the olive oil until the mixture is emulsified, but still retains some texture. Taste, adding more lemon juice, if desired. (If not using immediately, cover and refrigerate for up to 3 days, but the color and flavors will be brightest if freshly made.)

Step 3

Increase the oven heat to 380°F if roasting the chicken immediately. Line a rimmed sheet pan with parchment paper or foil and top with a wire rack. Gently lift the skin on the chicken thighs or breasts and push about a spoonful of the pistachio pesto under the skin. Massage with your fingertips to distribute the pesto evenly. Brush the skin on each chicken piece with olive oil, then season with salt and pepper. Arrange skin side up on the wire rack over the baking sheet.

Step 4

Roast the chicken for 25 to 30 minutes or until the chicken is cooked through and the skin is nicely browned. The internal temperature when read on a meat thermometer should be 165°F. As a final step, for even crispier skin, set the oven to broil and broil for 2 to 3 minutes. Let rest for 5 minutes before serving.

Serves 4 to 6