Fresh-Pressed Olive Oil Club
Spanish Harvest Page 11

Orange and Fennel Salad with Marcona Almonds

Posted on by The Olive Oil Hunter

This refreshing salad makes a fine accompaniment to any rich main course, especially beef, pork, or pasta. Licorice-y fennel pairs beautifully with orange segments (called supremes) and an olive oil vinaigrette. It has a dense texture, so be sure to slice it thinly.

Ingredients

  • 2 large navel oranges
  • 1 large or 2 smaller fennel bulbs
  • 1/3 cup extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon Spanish sherry vinegar or red wine vinegar
  • Coarse salt (kosher or sea) and freshly ground black pepper
  • 3 loosely packed cups baby arugula
  • 1/4 cup toasted Marcona almonds, roughly chopped

Directions

Step 1

Following the curve of the fruit, trim the peel and white pith off the oranges. Using a sharp knife and working over a bowl, cut between the membranes to release the orange segments. Squeeze the membranes in your fist over the bowl to release any juice.

Step 2

Trim the feathery fronds from the fennel and reserve. Remove any blemished outer layers. Trim the stem. Cut the fennel bulb(s) lengthwise into quarters, then slice each quarter into very thin wedges. Place in the bowl with the oranges.

Step 3

Combine the olive oil, lemon juice, vinegar, and salt and pepper to taste (start with 1/2 teaspoon of each) in a jar with a tight-fitting lid; shake vigorously to combine. Taste, adding more salt and pepper, if desired. Pour over the oranges and fennel and toss gently to mix.

Step 4

Scatter the arugula over a platter or shallow bowl. Tip the orange and fennel mixture evenly over the top. Scatter the almonds over the salad. Garnish with a few fennel fronds.

Serves 4 to 6 — Recipe courtesy of the Fresh-Pressed Olive Oil Club

Heart health: Mediterranean versus low-fat diet

Posted on by The Olive Oil Hunter

Adapted from an article by Timothy Huzar in Medical News Today, December 15, 2020

In a recent study, scientists compared the effects of a Mediterranean diet with those of a low-fat diet on key biological processes linked to heart health.

The researchers found that a Mediterranean diet could improve endothelial function in people with coronary heart disease. The endothelium is a thin membrane that coats the inside of blood vessels and the heart. It plays a number of roles that are important for the functioning of the cardiovascular system.

Heart disease

As the Centers for Disease Control and Prevention (CDC) report, heart disease accounts for around 1 in 4 deaths in the United States, making it the leading cause of death. Modifying the diet is a keyway to reduce the risk of heart disease. For many years, researchers have demonstrated the benefits of a Mediterranean diet on heart health. It includes olive oil, vegetables, nuts, legumes, fruits, and whole grains, with small amounts of dairy and meat and a moderate amount of fish and red wine. Health experts, including the American Heart Association (AHA), have also linked low-fat diets with improvements in heart health. This type of diet contains reduced amounts of all types of fat and increased amounts of complex carbohydrates.

The team behind the present study set out to test the effects of each type of diet on the endothelium because endothelial dysfunction is a predictor of cardiovascular disease. According to Prof. José López-Miranda, the corresponding author of the study and coordinator of the Nutritional Genomics and Metabolic Syndrome research group at the Maimonides Biomedical Research Institute of Córdoba, in Spain:

The degree of endothelial damage predicts the occurrence of future cardiovascular events, as in acute myocardial infarctions. If we can take action at the initial stages, prompting endothelium regeneration and better endothelial function, we can help prevent heart attacks and heart disease from reoccurring.

The researchers analyzed data gathered as part of the Coronary Diet Intervention with Olive Oil and Cardiovascular Prevention study, an ongoing, single-blind, randomized, controlled study. The study included 1,002 people with coronary heart disease who had not had a coronary event in the past 6 months. The researchers determined a baseline level of endothelial dysfunction among the participants. They then assigned the participants to two groups: one followed a Mediterranean diet for 1 year, and the other followed a low-fat diet for 1 year.

At the end of the year, the team measured the participants’ endothelial function again. In total, 805 participants completed the study.

Compared with the low-fat diet, the Mediterranean diet significantly improved the participants’ endothelial function—no matter how severe the dysfunction had been.

The researchers also found that the Mediterranean diet resulted in improved levels of high-density lipoprotein cholesterol and reductions in fasting glucose and C-reactive protein (a marker of inflammation) among the participants, compared with the low-fat diet.

The findings suggest that switching to a Mediterranean diet could help reduce the known risk of endothelial damage, coronary heart disease, and future coronary events.

Reference: Yubero-Serrano EM, Fernandez-Gandara C, Garcia-Rios A, et al. Mediterranean diet and endothelial function in patients with coronary heart disease: an analysis of the CORDIOPREV randomized controlled trial. PLOS Med. 2020;17(9):e1003282. https://doi.org/10.1371/journal.pmed.1003282

Scrambled Eggs with Sumac and Pine Nuts

Posted on by The Olive Oil Hunter

Sumac was long used in the Mediterranean to add tartness to dishes before the Romans introduced lemons. It gives an exotic “spice market” flavor to scrambled eggs. 

Ingredients

  • 6 large eggs
  • Kosher salt and freshly ground black pepper
  • 1 tablespoon extra virgin olive oil, plus more for drizzling
  • 1/4 cup pine nuts, lightly toasted in a dry skillet
  • 1 teaspoon ground sumac
  • 2 tablespoons chopped fresh parsley leaves
  • Warm flatbread such as pita or lavash 

Directions

Gently beat eggs with a big pinch of salt and some pepper in a medium bowl with a fork. Heat oil in a medium nonstick skillet over medium heat until shimmering. Add the eggs and cook, stirring constantly with a rubber spatula, until they are barely set and still slightly runny (they will continue to cook after removal from the pan), about 1 minute. Immediately transfer to a serving dish. Sprinkle with pine nuts, sumac, and parsley. Drizzle with olive oil and serve immediately with flatbread. 

Serves 3 to 4 — Recipe from seriouseats.com 

Escalivada

Posted on by The Olive Oil Hunter

This is Spain’s answer to ratatouille, a platter of smoky, jewel-like vegetables in a simple olive oil and sherry vinaigrette. Serve on bread, with cheese, or with meat or fish. 

Ingredients

  • 2 medium yellow onions, cut crosswise into 1/2-inch slices
  • 2 red bell peppers
  • 2 yellow or orange bell peppers
  • 1 medium eggplant
  • 2 tablespoons extra virgin olive oil plus 1/4 cup
  • 2 teaspoons Spanish sherry vinegar Kosher salt and freshly ground black pepper
  • Finely chopped chives, for garnish 

Directions

Step 1

Light a grill. In a large bowl, toss the onion slices and whole peppers and eggplant with 2 tablespoons of the olive oil. Place the vegetables on the grill, and cook, turning as needed, until charred and soft, 15 minutes for the onions, 20 minutes for the peppers, and 30 minutes for the eggplant. (Alternatively, roast the vegetables in the oven.) 

Step 2

Place the peppers and eggplant in a large bowl and cover with plastic wrap. Let the vegetables stand for 15 minutes, and then uncover and peel; discard their skins, stems, and the seeds from the peppers. 

Step 3

Still in the bowl, use your hands to tear the peppers and eggplant into long strips, and then arrange them, alternating, on a platter with the onions. Mix the juices left behind in the bowl with the remaining 1/4 cup of olive oil and the vinegar. Season with salt and pepper, and then drizzle the dressing over the vegetables. Sprinkle with chives before serving. 

Serves 4 — Recipe from Saveur, June 27, 2015