Fresh-Pressed Olive Oil Club
Summer 2022 Page 4

Fresh-pressed extra virgin olive oil provides multiple health benefits

Posted on by The Olive Oil Hunter

Polyphenol-rich extra virgin olive oil, on its own and as part of the well-studied Mediterranean Diet, has demonstrated significant positive effects on the body and mind.

Heart: Consuming more than 1/2 tablespoon of olive oil a day translates to a “14% lower risk of cardiovascular disease (CVD) and 18% lower risk of coronary heart disease (CHD). Replacing 5 grams a day of margarine, butter, mayonnaise, or dairy fat with the equivalent amount of olive oil was associated with 5% to 7% lower risk of total CVD and CHD.”1

Brain: The Mediterranean Diet has positive effects for “both cognitively impaired and unimpaired older populations, especially on their memory, both in the short and long run.” Plus, boosting the diet with additional intake of foods “such as extra-virgin olive oil…might have a more significant impact on the improvement of cognitive performance among seniors.”2

Gut: EVOO lowers levels of bad bacteria and stimulates good bacteria: “The gut microbiota and health of the intestinal environment are now considered important factors in the development of obesity, metabolic disease, and even certain neurodegenerative conditions via the gut-brain axis. Recently, data are emerging which demonstrate that the health-promoting benefits of EVOO may also extend to the gut microbiota.”3

Biological Aging & Bone: People who stick more closely to the Mediterranean Diet “are on average almost 1 year biologically younger than their chronological age, as compared to those with low adherence,” thanks to its polyphenol-rich foods like extra virgin olive oil. Polyphenols are also linked with higher bone mineral density. “In particular, high consumption of extra-virgin olive oil leads to lower risk of osteoporosis-related fractures.”4

Skin: Olive oil works well in beauty formulas and may enhance your skin because it “provides a safe and stable emulsion delivery system. The antioxidant activity of olives makes them a candidate for moderating the effects of the aging process on the skin by limiting biochemical consequences of oxidation.” Simple translation: It seems to help guard against the ravages of the environment.5

References:

  1. Guasch-Ferré, M., et al. “Olive Oil Consumption and Cardiovascular Risk in U.S. Adults.” Journal of the American College of Cardiology, April 2020; https://doi.org/10.1016/j.jacc.2020.02.036.
  2. Klimova, B. et al. “The Effect of Mediterranean Diet on Cognitive Functions in the Elderly Population.” Nutrients, June 2021; doi: 10.3390/nu13062067.
  3. Millman, JF, et al. “Extra-Virgin Olive Oil and the Gut-Brain Axis: Influence on Gut Microbiota, Mucosal Immunity, and Cardiometabolic and Cognitive Health.” Nutrition Reviews, December 2021; doi: 10.1093/nutrit/nuaa148.
  4. Esposito, S., et al. “Dietary Polyphenol Intake Is Associated with Biological Aging, a Novel Predictor of Cardiovascular Disease: Cross-Sectional Findings from the Moli-Sani Study.” Nutrients, May 2021; doi: 10.3390/nu13051701.
  5. Gonçalves, S. and Gaivão, I. “Natural Ingredients Common in the Trás-os-Montes Region (Portugal) for Use in the Cosmetic Industry: A Review about Chemical Composition and Antigenotoxic Properties.” Molecules, August 2021; doi: 10.3390/molecules26175255.

Tuna Ceviche with Avocado

Posted on by The Olive Oil Hunter

Originally from the neighboring country of Peru, ceviche is very popular in Chile. Not surprising given Chile’s proximity to the Pacific (it has thousands of miles of coastline).

Ingredients

  • 1 pound sushi-quality albacore or yellowfin tuna, cut in 1/2-inch dice
  • 1/2 small red onion, cut in small dice
  • 1 garlic clove, peeled and minced
  • 1 to 2 serrano or jalapeño chiles, to taste, stemmed, seeded and minced
  • 1 tablespoon brined capers, rinsed and drained
  • 1 ripe avocado, peeled, pitted, and cut in small dice
  • Coarse salt (kosher or sea) and freshly ground black pepper, to taste
  • 1/3 cup fresh lime juice
  • 1/4 cup extra virgin olive oil
  • 1/4 chopped fresh cilantro leaves, or more to taste Leaf lettuce, baby arugula, baby spinach, or radicchio leaves, for serving

Directions

Step 1

Refrigerate the diced tuna while you prepare the remaining ingredients.

Step 2

Place the onion in a small bowl and cover with cold water. Let it sit for five minutes, then drain, rinse, and dry on paper towels. (This step removes some of the bitterness.)

Step 3

In a medium bowl, combine the onion, garlic, chile, capers, avocado, salt, pepper, and 2 tablespoons of the lime juice. Toss together gently. Add the tuna to the bowl.

Step 4

Stir together the remaining lime juice and the olive oil. Pour over the tuna and toss the mixture together. Season to taste with salt and pepper. Cover and refrigerate for 15 minutes, stirring gently from time to time.

Step 5

Just before serving, add the cilantro and toss. Taste and adjust seasonings. Line salad plates with salad greens, spoon the ceviche on top, and serve.

Serves 4 to 6 — Recipe from cooking.nytimes.com