Daily Archives: August 7, 2015

  • Recipes: Summer Salads with extra virgin olive oil & olives

    Summer salads have everything going for them. They are fresh, packed with extra virgin olive oil flavor and have contrasting textures. Bursting with colors, they are quick to toss together, easily portable and a great team player at any summer cookout, party or reunion. So savor summer with salads made with vegetables, greens, pasta, grains fruits and extra virgin olive oil.

    VEGETABLE SALADS

    Roasted Beet Salad with Goat Cheese and Pistachios: In large bowl, whisk together 2 tablespoons extra-virgin olive oil, 4 teaspoons sherry vinegar, 1/2 teaspoon salt and 1/2 teaspoon pepper. Add 2 pounds skinned, roasted beets sliced into wedges. Toss to coat.

    Add 2 cups baby arugula. Gently toss to coat. Season with salt and pepper. Transfer to platter. Sprinkle with 1/2 cup crumbed goat cheese and 2 tablespoons toasted, chopped pistachios.
    Chopped Greek Salad: In medium bowl, whisk together 1 tablespoon red-wine vinegar, 1 teaspoon dried oregano and 1 clove crushed garlic. Gradually whisk in 1/4 cup extra-virgin olive oil. Add 1 diced green pepper, 2 seeded and diced Kirby cucumbers, 2 diced tomatoes, 2 chopped scallions, 1 1/4 cup crumbled feta and 1/3 cup chopped pitted kalamata olives. Season to taste with salt and pepper.

    Warm Potato Salad with Lemon and Mint: In salted boiling water, cook 3 pounds peeled and diced russet potatoes until al dente. Drain. Transfer to serving bowl. Season with 1 teaspoon salt, juice of 3 lemons and 1/4 cup extra-virgin olive oil. Stir gently. Add salt and pepper to taste. Set aside to cool. Add 1 bunch finely sliced scallions and 10 fresh mint leaves cut in chiffonade. Stir gently.

    GREEN SALADS

    Kale Salad with Parmesan and Pine Nuts: In large bowl, whisk together 2 tablespoons lemon juice and 1 tablespoon champagne vinegar. Season with salt and pepper. Drizzle in 1/3 cup olive oil until emulsified. Add 2 bunches Tuscan kale (about 1 pound, center ribs and stems removed, leaves thinly sliced crosswise) and 2/3 cup toasted pine nuts. Using hands, toss. Set aside to marinate for 10 minutes. Just before serving, add 1 cup shaved parmesan. Toss to combine.

    Club Sandwich Salad: In small bowl, combine 2 tablespoons Dijon mustard, 1/2 cup tahini, 1/4 cup apple-cider vinegar, 1 tablespoon honey, 1 teaspoon soy sauce, 2 tablespoons chopped fresh parsley, 1 clove garlic, 1/4 teaspoon crushed black peppercorns and 1/2 teaspoon dried thyme. Set aside. In large bowl, toss 1 head romaine lettuce (chopped), 6 halved cherry tomatoes, 1 large shredded carrot. Add 1/2 pound sliced, cooked turkey cut into bite-size pieces. Top with 2 tablespoons bacon bits and 1/2 cup croutons. Drizzle with dressing. Toss and serve.

    Caesar Salad With Lemon Pepper Shrimp: Marinate 1 pound shrimp in 2 teaspoons extra virgin olive oil, 1/2 teaspoon pepper and 1/2 teaspoon lemon zest. Grill shrimp, Toss with 3 tablespoons lemon juice. Set aside. In large bowl, whisk together 2 egg yolks (or 1/4 cup pasteurized egg substitute), 1 clove garlic (minced), 1 teaspoon anchovy paste, 1/2 teaspoon Dijon mustard, 1/4 teaspoon Worcestershire sauce and 2 tablespoons lemon juice. Slowly whisk in 2 tablespoons olive oil. Stir in 1/4 cup grated parmesan. Add 8 cups coarsely torn romaine lettuce. Toss to coat. Season with salt and pepper. Top with grilled shrimp.

    Chicken Satay Salad: Coat 2 skinless, boneless chicken breasts with 2 tablespoons peanut sauce, 1 tablespoon vegetable oil, 1/2 teaspoon chile powder and 1/2 teaspoon salt. Grill for 3 minutes per side. Set aside. In small bowl, whisk 5 tablespoons peanut sauce, 3 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 2 tablespoons water and salt and pepper to taste. Set aside. In large bowl, combine 1 chopped leaf lettuce (torn coarsely), 1/2 head romaine (torn coarsely), 1/2 cucumber (cut into matchsticks), 1 medium carrot (cut into matchsticks), 1 red pepper (thinly sliced) and -3/4 cup cilantro (chopped). Top salad with chicken and 3 tablespoons peanuts. Drizzle with dressing.

    Spanish Chopped Salad: Blend 1 clove garlic, 1 tablespoon red-wine vinegar, 3 tablespoons walnut pieces, 1/2 teaspoon smoked paprika, 2 teaspoons honey, 2 tablespoons parsley, 1/3 cup extra virgin olive oil and 1/2 teaspoon salt. Blend until smooth. Set aside. In large bowl, combine 1 chopped head romaine, 2 cups baby spinach, 1/4 red onion (sliced), 1/3 cup walnut pieces, 1 cup halved cherry tomatoes, 1 small finely diced apple and 1 cup finely diced cucumber. Toss to combine. Add dressing. Top with 1 cup shaved Manchego cheese.

    PASTA SALADS

    Mexican Tortellini Salad: In small bowl, blend 1 teaspoon shallot (minced), 1 clove garlic (minced), 1 cup fresh cilantro and juice of 1 large lime. Add in 1/3 cup extra virgin olive oil. Season with salt and pepper. Set aside. Place 2 cups of cooked cheese tortellini in large bowl. Add half of vinaigrette. Add 1/2 cup cooked corn, 15-ounce can black beans (rinsed), 1 1/2 cups halved grape tomatoes and 2 chopped avocados. Toss to combine. Add 1/2 cup cojita cheese. Season to taste with salt and pepper.

    Orzo Salad with Chickpeas, Lemon and Dill: Place 1 cup cooked orzo in large bowl. Add 1/2 cup green onions (thinly sliced), 1/2 cup crumbled feta cheese, 1/4 cup chopped dill and 19-ounce can chickpeas (drained). Toss gently to combine. Set aside. In small bowl, whisk together 3 tablespoons lemon juice, 1 1/2 tablespoons extra-virgin olive oil, 1 tablespoon cold water, 1/2 teaspoon salt and 1/2 teaspoon bottled minced garlic. Drizzle over pasta mixture. Toss to coat.

    Deconstructed Pesto Salad: In skillet, heat 6 tablespoons extra-virgin olive oil. Add 8 thinly sliced cloves of garlic. Cook for 4 to 8 minutes or until golden brown. Remove from heat. Stir in -3/4 teaspoon salt and 1/4 teaspoon pepper. In large bowl, combine 1 pound cooked fusilli and 1/2 cup reserved cooking water. Add olive oil mixture. Toss well. Add 1/2 cup toasted pine nuts and 4 ounces coarsely grated or shaved Pecorino Romano cheese. Toss. Just before serving, add 2 cups sweet basil leaves cut into 1/2-inch-wide chiffonade. Toss.

    Roasted Tomato Pasta Salad: Chop 1 large clove garlic. Add 1 1/2 tablespoons dried oregano, 1 1/4 teaspoons salt and a few grinds of black pepper. Using knife, mince mixture until grainy paste forms. Transfer to small bowl. Add 3 tablespoons lemon juice and 3 tablespoons wine vinegar. Whisk in 1/3 cup extra virgin olive oil. Set aside. In large bowl, combine 1 pound cooked pasta, 4 cups roasted grape tomatoes, 6 ounces ricotta salata, 1/2 cup toasted pine nuts and 1/2 cup olives (pitted and chopped). Add dressing to taste. Season with salt and pepper. Top with 1 handful of chopped basil leaves.

    GRAIN SALADS with extra virgin olive oil

    Minted Summer Couscous with Strawberry and Feta: In small screw-top jar, combine 2 teaspoons lime zest, 3 tablespoons lime juice (from 3 limes), 2 tablespoons extra virgin olive oil, 2 teaspoons honey, 1/4 teaspoon salt and 1/4 teaspoon pepper. Shake vigorously until dressing is amalgamated. In large serving bowl, combine 2 1/2 cups cooked couscous (1 cup dry), 1 1/2 cups sliced strawberries, 1/2 cup celery and 1/2 cup loosely packed torn fresh mint leaves. Drizzle with dressing. Toss to combine. Season with salt and pepper. Top with 1/2 cup crumbled feta.

    Garden Tabbouleh Salad: In small bowl, combine 1/2 cup extra virgin olive oil, 2 teaspoons salt, 1/4 chile powder and 1/4 cup lemon juice. Whisk until creamy. Set aside. Pour 1 cup hot water over -3/4 cup bulgur. Let site for 30 minutes or until water is absorbed. In large bowl, combine 2 cups parsley (cut chiffonade), 1 cup diced tomato, 1/2 cup cucumber, 4 finely diced green onions and 1 tablespoon chopped mint. Add bulgur and mix. Drizzle with dressing. Toss to coat.

    Dried Cherry and Brown Rice Salad: In large bowl, mix 1 cup cooked brown rice, 2 cups canned lentils (rinsed and drained), 2 cloves garlic (minced), 1/2 red onion (diced), 1/4 cup chopped fresh parsley, 2 tablespoons chopped mint leaves, 1/2 cup roughly chopped walnuts, 2 tablespoons soy sauce and 1/2 cup dried cherries (softened in hot water). Refrigerate for 20 minutes before serving.

    Quinoa Salad with Oranges and Dates: Place 6 cups cooked quinoa (2 cups dry) in large serving bowl. Add 2 cups chopped orange segments and 1/2 cup chopped pitted dates. Stir to separate any chunks. Set aside. In another bowl, whisk together 1/4 cup plus 2 tablespoons orange juice, 1 tablespoon orange zest, 1 tablespoon sherry vinegar, -3/4 teaspoon salt and 1/4 teaspoon pepper. Gradually beat in 1/4 cup extra virgin olive oil. Stir in 1/4 cup chopped parsley. Pour dressing over salad. Toss to combine. Top with 1/4 cup toasted pistachios.

    Corn Bulgur Salad: In skillet, heat 1 tablespoon extra virgin olive oil. Add 3 cups corn kernels and 1/4 teaspoon salt. Saute for 5 minutes. Add 1/4 medium-size red onion (diced). Saute for 3 minutes until corn is tender. Set aside to cool. In large bowl, toss corn with 1/2 cup cooked bulgur, 1 jalapeno (thinly sliced), 2 tablespoons of lemon juice, few pinches of cayenne pepper and salt to taste. Add 1 tablespoon of chopped cilantro before serving.

    FRUIT SALADS

    Watermelon, Feta and Blueberry Salad: In large bowl, mix 2 1/2 cups watermelon (cubed) and 1 cup blueberries. Set aside. In small cup, mix 2 tablespoons lemon juice and 2 tablespoons honey. Pour over fruits. Add 1/4 cup finely chopped mint leaves. Top with 1/4 cup crumbled feta cheese. Mix gently. Chill before serving.

    Tropical Fruit Salad: In large bowl, mix 1/2 cored and cubed fresh pineapple, 1 peeled and cubed mango, 1 peeled and cubed papaya and 2 peeled and sliced kiwis. Drizzle with juice of 1/2 lime. Divide fruit among 4 plates. Pound 1 small bunch fresh mint with 2 tablespoons castor (superfine) sugar. Top each plate with 1 dollop yogurt. Sprinkle each plate with mint sugar. Garnish with additional fresh mint leaves.

    Strawberry Salad: In small bowl, combine 3 tablespoons honey, 3 tablespoons Dijon mustard and 3 tablespoons orange juice with pulp. Chill for 20 minutes. In large bowl, toss together 1 1/2 cups hulled and halved strawberries, -3/4 cup halved seedless grapes, 1/4 cup torn mint leaves and 4 to 6 cups baby spinach. Drizzle with dressing before serving.

    Fennel, Citrus and Avocado Salad: In small bowl, whisk together 2 tablespoons white-wine vinegar, 2 tablespoons orange juice and 2 tablespoons extra virgin olive oil. In large bowl, toss 4 handfuls mache with dressing. Place on serving plate or bowl. Peel and segment 3 oranges. Season with salt and pepper. Arrange orange segments on top of mache. Top salad with 2 fennel bulbs (sliced wafer thin) and 2 sliced avocados.

    Coconut-Watermelon Salad: In 400-degree oven, toast 1/3 cup sweetened coconut flakes until golden brown. Set aside to cool. In small bowl, combine 3 tablespoons condensed milk, 2 tablespoons heavy cream, juice of 1 lime and 1/4 teaspoon salt. Drizzle mixture over 5 cups of cubed watermelon. Top with coconut flakes before serving & drizzle with extra virgin olive oil.

    Sources: “The Complete Vegetarian Cookbook” by America’s Test Kitchen; “Mastering the Art of Vegan Cooking” by Annie and Dan Shannon; “Simply Ancient Grains” by Maria Speck; “Rosewater & Orange Blossoms” by Maureen Abood; “The Big Book of Sides” by Rick Rodgers; “Seven Spoons” by Tara O’Brady; “Southern Living Ultimate Book of Barbecue”; Food Network Magazine; smittenkitchen.com; cookinglight.com; and twopeasandtheirpod.com.

    HOW TO TOSS A SALAD

    You need a big bowl to toss a salad; don’t pack all the ingredients in a small one as the salad would end up looking disheveled.

    — Use only fresh lettuce.
    — Wash greens well to keep food-borne illnesses at bay. Also, dry greens well as the dressing will cling to them better and the flavor won’t be diluted.
    — Don’t add greens that are too cold or too warm.
    — Use lots of colors for maximum nutrition. Add herbs and vegetables such as peppers, carrots, tomatoes and radishes.
    — Before you add any dressing, season the salad with salt and pepper.
    — The best tools to toss a salad are your hands. Run your fingers down the sides of the bowl bringing the greens and vegetables at the bottom to the top. This way you won’t crush them.
    — Toss well with dressing. This uses less dressing and cuts the calories.
    — Add ingredients that you can chew on such as canned beans, grilled chicken or tuna and robust vegetables such as beets.
    — Make sure the salad has texture and is crunchy by adding roasted seeds, fennel, peppers, onion, nuts and cucumbers besides standbys such as celery and croutons.

    Spanish Chopped Salad: Blend 1 clove garlic, 1 tablespoon red-wine vinegar, 3 tablespoons walnut pieces, 1/2 teaspoon smoked paprika, 2 teaspoons honey, 2 tablespoons parsley, 1/3 cup olive oil and 1/2 teaspoon salt. Blend until smooth. Set aside. In large bowl, combine 1 chopped head romaine, 2 cups baby spinach, 1/4 red onion (sliced), 1/3 cup walnut pieces, 1 cup halved cherry tomatoes, 1 small finely diced apple and 1 cup finely diced cucumber. Toss to combine. Add dressing. Top with 1 cup shaved Manchego cheese.

    PASTA SALADS

    Mexican Tortellini Salad: In small bowl, blend 1 teaspoon shallot (minced), 1 clove garlic (minced), 1 cup fresh cilantro and juice of 1 large lime. Add in 1/3 cup olive oil. Season with salt and pepper. Set aside. Place 2 cups of cooked cheese tortellini in large bowl. Add half of vinaigrette. Add 1/2 cup cooked corn, 15-ounce can black beans (rinsed), 1 1/2 cups halved grape tomatoes and 2 chopped avocados. Toss to combine. Add 1/2 cup cojita cheese. Season to taste with salt and pepper.

    Orzo Salad with Chickpeas, Lemon and Dill: Place 1 cup cooked orzo in large bowl. Add 1/2 cup green onions (thinly sliced), 1/2 cup crumbled feta cheese, 1/4 cup chopped dill and 19-ounce can chickpeas (drained). Toss gently to combine. Set aside. In small bowl, whisk together 3 tablespoons lemon juice, 1 1/2 tablespoons extra-virgin olive oil, 1 tablespoon cold water, 1/2 teaspoon salt and 1/2 teaspoon bottled minced garlic. Drizzle over pasta mixture. Toss to coat.

    Deconstructed Pesto Salad: In skillet, heat 6 tablespoons extra-virgin olive oil. Add 8 thinly sliced cloves of garlic. Cook for 4 to 8 minutes or until golden brown. Remove from heat. Stir in -3/4 teaspoon salt and 1/4 teaspoon pepper. In large bowl, combine 1 pound cooked fusilli and 1/2 cup reserved cooking water. Add olive oil mixture. Toss well. Add 1/2 cup toasted pine nuts and 4 ounces coarsely grated or shaved Pecorino Romano cheese. Toss. Just before serving, add 2 cups sweet basil leaves cut into 1/2-inch-wide chiffonade. Toss.

    Roasted Tomato Pasta Salad: Chop 1 large clove garlic. Add 1 1/2 tablespoons dried oregano, 1 1/4 teaspoons salt and a few grinds of black pepper. Using knife, mince mixture until grainy paste forms. Transfer to small bowl. Add 3 tablespoons lemon juice and 3 tablespoons wine vinegar. Whisk in 1/3 cup olive oil. Set aside. In large bowl, combine 1 pound cooked pasta, 4 cups roasted grape tomatoes, 6 ounces ricotta salata, 1/2 cup toasted pine nuts and 1/2 cup olives (pitted and chopped). Add dressing to taste. Season with salt and pepper. Top with 1 handful of chopped basil leaves.

    Macaroni Salad: In large bowl, whisk together 1/2 cup mayonnaise, 1 tablespoon apple-cider vinegar, 1 1/2 teaspoons sugar, -3/4 teaspoon dry mustard, 1/2 teaspoon pepper and 1/4 teaspoon salt. Stir in 2 cups cooked elbow macaroni, 1/3 cup sliced celery, 1/3 cup finely diced red pepper, 1/4 cup finely chopped red onion, 1/4 cup shredded carrot and 1 tablespoon chopped chives. (Note: Can refrigerate in airtight container up to 3 days.)

    recipe source

    VN:F [1.9.22_1171]
    Rating: 3.4/10 (137 votes cast)
    VN:F [1.9.22_1171]
    Rating: -6 (from 58 votes)
    Summer salads have everything going for them. They are fresh, packed with extra virgin olive oil flavor and have contrasting textures. Bursting with colors, they are quick to toss together, easily portable and a great team player at any summer cookout, party or reunion. So savor... 
    Read More →
  • Research: Cardio-metabolic & immunological impacts of EVOO consumption in overweight & obese older adults

    Both aging and obesity are related to deregulated immune function, which may be responsible for increased risk of infection and also chronic non-infectious diseases. Dietary lipids have been shown to impact immune and inflammatory responses and cardio-metabolic risk factors.

    No information on the impact of olive oil on immune responses of overweight and obese older adults is available. Objective We aimed to determine the effect of replacing oils used in a typical American diet with extra virgin olive oil for 3 months on immune responses and cardio-metabolic risk factors in overweight and obese older adults.

    Methods: This was a randomized, single-blinded and placebo-controlled trial in 41 overweight or obese participants who consumed a typical American diet. Participants in the control (CON, group were provided with a mixture of corn, soybean oil and butter, and those in the olive oil group, with extra virgin olive oil, to replace substitutable oils in their diet.

    At baseline and 3 months, we measured blood pressure, biochemical and immunological parameters using fasting blood, and delayed-type hypersensitivity (DTH) skin response.

    Results: Compared to the CON group, the OO group showed decreased systolic blood pressure, a strong trend toward increased plasma HDL-C concentrations and increased anti-CD3/anti-CD28 -stimulated T cell proliferation. No differences were found in T cell phenotype, cytokine production, and DTH response between the two groups.

    Conclusions: Our results indicate that substitution of oils used in a typical American diet with extra virgin olive oil in overweight and obese older adults may have cardio-metabolic and immunological health benefits.

    This trial was registered at clinicaltrials.gov as NCT01903304.

    Authors: Mitra Rozati, Junaidah Barnett, Dayong WuGarry, Handelman Edward, Saltzman Thomas, Wilson Lijun, Li Junpeng, Wang Ascensin, Marcos Jos, Ordovs Yu-Chi Lee Mohsen MeydaniSimin Meydani
    Credits/Source: Nutrition & Metabolism 2015.

    Article source

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    Rating: 3.3/10 (237 votes cast)
    VN:F [1.9.22_1171]
    Rating: -3 (from 67 votes)
    Both aging and obesity are related to deregulated immune function, which may be responsible for increased risk of infection and also chronic non-infectious diseases. Dietary lipids have been shown to impact immune and inflammatory responses and cardio-metabolic risk factors. No... 
    Read More →