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Fresh-Pressed Olive Oil Club

Padrón Poppers

In Spain, Padrón peppers (now widely available in the US) are often sautéed in olive oil, then salted and served as a tapa. But they can be stuffed, too, as this riff on jalapeño poppers proves. Although their twisted shapes make them more difficult to stuff, shishitos can be substituted for Padróns.

Ingredients

  • 12 fresh Padrón peppers (handpick the largest and the straightest)
  • 2 ounces very thinly sliced Serrano ham or prosciutto
  • 6 ounces cream cheese, softened
  • 4 ounces grated Manchego cheese
  • 1 tablespoon finely minced chives or scallion greens
  • 1 1/4 cups panko bread crumbs
  • 2 tablespoons extra virgin olive oil
  • Pimentón (Spanish smoked paprika)

Directions

Step 1

Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper or foil for easier clean-up. Lay the ham slices on the parchment and bake for 6 to 8 minutes, or until beginning to crisp. Remove from the oven and transfer the ham to a cutting board. Let cool, then chop or crumble into small pieces. Set aside. Reserve the baking sheet; you’ll need it for the poppers.

Step 2

Reduce the oven temperature to 375°F. Using a sharp knife, slice the peppers in half lengthwise, preserving the stems, if possible. Use the edge of a metal spoon to remove the seeds and ribs.

Step 3

In a small bowl, combine the cream cheese, the Manchego, chives, and chopped ham. Fill the pepper halves with the mixture using a spoon or a piping bag. In another bowl, combine the panko with the olive oil. Dip each popper into the panko, filling side down. If necessary, press the panko with your fingers to make sure it adheres. Dust each popper lightly with pimentón.

Step 4

Arrange the poppers in a single layer on the prepared baking sheet. Bake for 20 to 25 minutes, or until the peppers have softened and the panko is golden brown. Let the poppers cool slightly. Arrange on a plate or platter and serve immediately.

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

Orange and Fennel Salad with Marcona Almonds

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

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

The Olive Oil Hunter News #24

Candied Orange and Olive Oil Sundaes, Spotlight on Oranges, Weight Loss and Citrus, How to Select Ripe Fruit and Chronic Inflammation and Exercise

Are you limiting your olive oil use to main courses and apps? Olive oil is becoming a star ingredient in many baked desserts, but I fell in love with drizzling it over sweets in unexpected ways, as with this week’s recipe for exquisite sundaes. You can take it up a notch by churning your own ice cream if you have a machine. Making your own candied peels is even easier—no special equipment is required, and no part of the fruit other than the bitter pith is wasted. This recipe uses oranges, but the technique works just as well with lemons and grapefruit.

Candied Orange and Olive Oil Sundaes

  • Candied Orange and Olive Oil Sundaes Candied Orange and Olive Oil Sundaes

    Forget sauces and sprinkles. Vibrantly fresh extra virgin olive oil enhances these sophisticated sundaes. ​

    Ingredients

    • 2 oranges
    • 1/2 cup plus 2 tablespoons granulated sugar
    • 1/2 cup water
    • 2 pints homemade or best-quality packaged vanilla ice cream
    • Flaky sea salt, such as Maldon salt
    • Extra virgin olive oil

    Directions

    Remove the zest from both oranges with a bartender’s zester, which removes it in long strips. Alternatively, make wide strips with a sharp paring knife, peel them away from the sections, cut away any excess pith, and slice them into long slivers. Bring the 1/2 cup of sugar and the water to a rapid boil in a small, heavy saucepan over medium heat. Let it boil for 5 minutes, and then add the zest strips. Reduce heat to a simmer and cook until the strips are translucent, about 15 minutes. Drain in a colander. You can reserve the flavored syrup for another use, such as sweetening tea or drizzling over a loaf cake. Toss the zest strips with the remaining 2 tablespoons of sugar (a resealable plastic bag works well for this) and set them on a rack to dry for a half hour or longer.

    When you’re ready to serve the sundaes, place a scoop of ice cream in each of 6 highball glasses or ice cream dishes. Make a depression in each scoop with the back of a spoon. Drizzle with a little olive oil, then top with a tangle of candied zest and a pinch of the flaky salt. Repeat all the layers in each dish—a second scoop of ice cream, olive oil, zest, and sea salt. Serve at once.

    Serves 6 

Healthy Ingredient Spotlight: Expand Your Orange Palate

Healthy Ingredient Spotlight

Expand Your Orange Palate

Vitamin C-rich citrus is a wintertime fruit essential, but don’t limit yourself to the ubiquitous navel orange. Treat yourself to newer citrus varieties and enjoy intense flavors as you get your fill of essential nutrients. Bergamot oranges are unique in that they provide the oil that infuses Earl Grey tea. Melogold grapefruit are amazingly sweet, while mandarinquats, a hybrid of mandarin oranges and kumquats, have a tart and sweet profile. If you swear by navels, you’ll love the richer taste of Cara Cara oranges, perfect juiced or eaten in sections. Blood oranges are another highly flavorful citrus with a deep orange-red color. Valentine pummelos, a hybrid of blood and mandarin oranges, go one step further. Most unusual of all is the Buddha’s hand citron—imagine a lemon that grew a tangle of fingers! It’s excellent for zest—in fact, it’s all zest plus pith, so buy it to make candied peel or simply use your Microplane grater to create fine zest for recipes or to finish your favorite fish dish.

Healthy Kitchen Tip: How to Select Ripe Fruit

Healthy Kitchen Nugget

How to Select Ripe Fruit

Choosing citrus can seem complicated at first because it needs to be picked when ripe, which sometimes is hard to determine because of the thick peel. The fruit should have bright and fairly uniform color and feel firm. Unlike fruits that can be kept on the counter, citrus fruits do better in the fridge but should be in a bag that allows air to circulate around them. Try putting them in the fruit and vegetable compartment, and rotate them often, making sure they stay dry to avoid developing mold. For easier juicing, let the fruit come to room temperature before squeezing. If you think you won’t use up citrus before it goes bad, make juice and freeze it in ice cube trays. Transfer the cubes to a freezer bag when they’re set, and use them for recipes or to brighten a glass of water or seltzer.

For Your Best Health: Weight Loss and Citrus

For Your Best Health

Weight Loss and Citrus

Need another reason to increase the citrus in your diet? A study published in Nutrients in 2020 found that eating more fruits and vegetables can increase weight loss in women, who often have a harder time shedding pounds than men. Researchers analyzing results from both observational studies and randomized controlled trials found consistent evidence that eating more fruit and vegetables is a chief contributor to weight loss, especially when you also limit typical high-calorie foods like refined carbs. Eat them most often in their whole form, which is more filling, plus you’ll get more of their fiber. From a health perspective, research just published in Circulation found longevity benefits for both men and women from eating the well-known “5 a day,” but with a specific breakdown: three veggies and two fruits.

Fitness Flash: Chronic Inflammation and Exercise

Fitness Flash

Chronic Inflammation and Exercise

You already know the importance of muscle to keep you active and to burn additional calories. Now biomedical engineers at Duke University have shown in lab studies using specially engineered muscle fibers that human muscle has an innate ability to ward off the damaging effects of chronic inflammation when exercised. With high levels of inflammation being a threat to good health, anything that tamps it down is great news.

“Lots of processes are taking place throughout the human body during exercise, and it is difficult to tease apart which systems and cells are doing what inside an active person,” said Duke professor Nenad Bursac, PhD. “We discovered that the muscle cells were capable of taking anti-inflammatory actions all on their own.” Looked at from the opposite direction, high levels of inflammation in the body can eat away at muscle over time. That could be another reason it’s important for people with inflammatory conditions like rheumatoid arthritis to maintain an exercise routine.

“These results show just how valuable lab-grown human muscles might be in discovering new mechanisms of disease and potential treatments. There are notions out there that optimal levels and regimes of exercise could fight chronic inflammation while not over-stressing the cells. Maybe with our engineered muscle, we can help find out if such notions are true,” said Dr. Bursac.

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