Fresh-Pressed Olive Oil Club
Pressing Report Page 65

Replacing Unhealthy Fats with Olive Oil Is a Heart-Healthy Choice

Posted on by The Olive Oil Hunter

Adapted from an article in Duke Medicine Health News, September 2020, Vol. 6, No. 9

Go ahead. Dip that crusty Italian bread in a saucer of seasoned olive oil and take a big, guilt-free bite. Research shows that consuming more olive oil is associated with less risk of heart attack among Americans, especially when it replaces butter, mayonnaise, or margarine. A study performed at the Harvard T. H. Chan School of Public Health, in Boston, showed that replacing 1 teaspoon of butter, margarine, mayonnaise, or dairy fat with the same amount of olive oil lowered the risk of any cardiovascular disease (CVD) by 5 percent and lowered the risk of coronary heart disease (CHD) by 7 percent. People who consumed even higher amounts of olive oil—half a tablespoon daily—had a 15 percent lower risk of any kind of CVD and a 21 percent lower risk of CHD.

This study took place between 1990 and 2014 and included 63,867 women from the Nurses’ Health Study and 35,512 men from the Health Professionals’ Follow-up Study. All participants were free of cancer, heart disease, and other chronic diseases at the start of the study. Every four years for about three decades, study participants answered questionnaires about their diet and lifestyle. Participants were asked how often, on average, they had consumed specific foods, as well as types of fats, oils, and brand or type of oils used for cooking and added at the table in the preceding year. Total olive oil intake was calculated from the sum of three questionnaire questions related to olive oil intake: olive oil salad dressing, olive oil added to food or bread, and olive oil used for baking and frying at home.

Among the researchers’ noteworthy observations were: Olive oil can have favorable effects on endothelial dysfunction, hypertension, inflammation, insulin sensitivity, and diabetes. Previous studies have shown that olive oil—especially the virgin grade—that is richer in polyphenolic compounds is associated with lower levels of inflammatory biomarkers and a better lipid profile; and despite olive oil being a high-fat food, it has not been associated with weight gain.

The researchers stress the importance of substituting olive oil for other fats. The main thing is to replace unhealthy fats with olive oil, and that can improve cholesterol, reduce inflammatory biomarkers, and improve cardiovascular health. The results echo a 2013 study that found that people who followed a Mediterranean diet supplemented with extra virgin olive oil for five years had a 30 percent lower risk of heart attack or stroke. They also showed a slower rate of cognitive decline and were better able to control their weight.

Reference: Guasch-Ferré M, Liu G, Li Y, et al. Olive oil consumption and cardiovascular risk in US adults. J Am Coll Cardiol. 2020;75(15):1729-1739.

Grilled Tuna with Castelvetrano Olive Relish

Posted on by The Olive Oil Hunter

Feel free to substitute any meaty fish steaks or fillets for the tuna, such as swordfish, red snapper, branzino, salmon, or Chilean sea bass. If you have any leftover relish, serve it with bread or potatoes.

Ingredients

  • 4 tuna or swordfish steaks, each about 6 ounces
  • Extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1 fennel bulb, trimmed, sliced into 1/4-inch wedges
  • 2 leeks, cleaned and cut into 1/2-inch rounds
  • 2 lemons, sliced into thin rounds, plus wedges for serving

For the relish:

  • 1/2 cup chopped flat-leaf parsley
  • 1/2 cup pitted, roughly chopped Castelvetrano olives
  • 1 large shallot, peeled and diced
  • 1/4 cup diced red bell pepper
  • 3 tablespoons white wine vinegar
  • 1/4 cup plus 2 tablespoons extra virgin olive oil

Directions

Step 1

Preheat the oven to 475°F and set a rack on the top third of the oven and another on the bottom. Once hot, add a rimmed sheet pan to the oven to preheat.

Step 2

Rub the fish steaks with olive oil all over and season generously with salt and pepper. Toss the fennel, leeks, and lemons with a glug of olive oil and a pinch of salt.

Step 3

Carefully remove the preheated sheet pan from the oven and place the fish steaks in the center of the sheet pan (they will sizzle), then scatter the fennel mixture around the fish and place the sheet pan on the bottom rack. Cook for about 10 to 15 minutes.

Step 4

While the steaks cook, combine the relish ingredients in a small bowl and set aside.

Step 5

Turn the oven to broil and put the fish on the top rack under the broiler. Some of the outer edges of the leeks, fennel, and lemons should get a little char. This should take about 5 minutes.

Step 6

Serve with the olive relish and extra lemon wedges.

Serves 2 — Recipe adapted from goop.com

Olive Oil-Fried Eggs with Chile and Sprouts

Posted on by The Olive Oil Hunter

This “healthyish” version of huevos rancheros takes only minutes to make and is both satisfying and colorful—perfect for breakfast or a light lunch or dinner.

Ingredients

  • 1 cup sprouts (such as sunflower, radish, or alfalfa)
  • 1 teaspoon fresh lime juice
  • Kosher salt and freshly ground pepper
  • 2 tablespoons extra virgin olive oil, plus more for drizzling
  • 2 large eggs
  • Crushed red pepper flakes
  • 2 sprouted grain tortillas or flatbreads
  • 1 ounce feta
  • Wedges of tomato, avocado, and lime, for serving
  • Hot sauce, for serving

Directions

Step 1

Toss the sprouts with the lime juice in a small bowl; season with salt and pepper.

Step 2

Heat the oil in a medium skillet over medium-high heat. When the oil is hot, crack both eggs into the skillet and season with salt and pepper. The oil should be bubbling around the eggs from the start.

Step 3

Cook, rotating the skillet occasionally, until the whites are golden brown and crisp at the edges and set around the yolks (which should be runny), about 2 minutes. Add the red pepper flakes to the oil and remove the pan from the heat.

Step 4

Meanwhile, heat the tortillas over a gas burner until just warmed and slightly charred in spots (or
warm in the oven or a toaster oven).

Step 5

Mound the sprouts on the tortillas and top with the fried eggs. Crumble the feta over the eggs and drizzle with olive oil. Garnish with wedges of tomato, avocado, lime. Serve hot sauce on the side.

Serves 1 to 2 — Recipe adapted from bonappetit.com

Hangar Steak with Olive Oil and Herbs

Posted on by The Olive Oil Hunter

Hanger steak—sometimes called bavette—is beefy-tasting and relatively economical. If you can’t find it at your butcher counter (we all have to be flexible these days), substitute flat iron steak. Allow 2 hours for the steak to marinate.

Ingredients

  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons soy sauce
  • 2 tablespoons Thai fish sauce
  • 2 tablespoons maple syrup
  • One 1-pound hanger steak, trimmed and divided in two
  • Salt and freshly ground black pepper
  • 10 ounces small potatoes, quartered
  • 6 tablespoons extra virgin olive oil
  • 6 ounces greens, preferably baby spinach or stemmed chard
  • 1/2 cup coarsely chopped fresh herbs
  • 1 teaspoon grated lemon zest

Directions

Step 1

Combine the Worcestershire sauce, soy sauce, fish sauce, and maple syrup. Coat the steak with the
mixture. Season with salt and pepper. Let marinate 2 hours at room temperature.

Step 1

About an hour before serving, heat the oven to 375°F. Coat the potatoes with 2 tablespoons of olive oil, salt and pepper, and roast until crisp, turning once or twice. Keep warm. Heat the grill. Or a grill pan. Grill the steaks until medium-rare. Set aside. Briefly sauté the greens in a tablespoon of oil. Drain well. Place on dinner plates. Slice the steaks crosswise on a sharp diagonal and arrange on the greens. Top with the potatoes.

Step 2

Warm the remaining olive oil in a small skillet, add the herbs and lemon zest, and cook about 30 seconds, or until herbs are fragrant. Pour herbs and oil over potatoes and steaks. Serve.

Serves 2 — Recipe adapted from nytimes.com