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Weekly eBite: The Skinny On Olive Oil + Recipe
Choosing the right cooking oil is important at any age. When substituted for saturated fats, monounsaturated fats (MUFA), such as those found in olive oil, can help to reduce your risk for heart disease. In addition to being a source of monounsaturated fat, extra-virgin olive oil is also high in antioxidants called polyphenols that have been linked to heart health. In addition, some research shows that MUFAs may benefit insulin levels and blood sugar control, which can be helpful if you have or are at risk of type 2 diabetes.
Researchers in Spain recently discovered that a higher intake of olive oil and polyunsaturated fats found in fatty fish and vegetable oils was associated with a lower risk of depression. The findings suggested that cardiovascular disease and depression may share some common mechanisms related to one’s diet.
Another recent study found that olive oil, along with other components of a Mediterranean diet, may contribute to the prevention of malignant melanoma. The most dangerous type of skin cancer may be slowed down by consumption of olive oil, which is rich in antioxidants.
Numerous studies, including one recently published in the journal Chemical Neuroscience, showed that the oleocanthal in extra virgin olive oil has the potential to reduce the risk of Alzheimer’s disease and the cognitive decline that comes with aging. Olive oil polyphenols are known to be powerful antioxidants which may help to reverse oxidative damage that occurs in the aging process.
Here are some suggestions from Redner’s Markets on clever ways to incorporate olive oil in your dishes:
1. Sauté or grill shrimp and fresh vegetables extra virgin olive oil, then sprinkle with balsamic vinegar for a rich Mediterranean-style flavor.
2. Sauté or grill some sliced, parboiled potatoes in extra light tasting olive oil until golden brown. Season with herbs and a dash of red wine vinegar instead of salt.
3. Rub whole chicken or turkey with pure olive oil before roasting to seal in natural flavors.
4. Use extra virgin olive oil on bread or toast, instead of spreading butter or margarine. Enjoy it on sandwiches, instead of mustard or mayonnaise.
5. Use pure olive oil or extra light tasting olive oil in your favorite cake recipes or cake mixes for extra moistness.
6. Olive oil has a shelf life of up to two years when stored away from light and heat in an airtight container.
7. Before baking, brush your favorite olive oil on pizzas or other freezer-to-oven foods to seal in moisture.
One caveat, however: choose MUFA-rich foods such as olive oil in place of other fatty foods — particularly butter and stick margarine — not in addition to them. And remember that you cannot make unhealthy foods healthier just by adding olive oil to them.
So tap into your inner Mediterranean spirit, and enjoy olive oil in your recipes for your better health!
Yours in health,
Dr. Mele
Mahi Mahi Skewers With Tomatoes and Orzo
Macro close up of appetizing char broiled salmon and tuna skewer seasoned with herbs.
Source: Californiaoliveranch.com
Ingredients:
FOR THE MAHI MAHI
1 1/2 pounds skinless mahi mahi fillets, cut into 1-inch cubes
1 1/2 tablespoons extra-virgin olive oil
2 teaspoons grated lemon zest
Coarse kosher salt and freshly ground pepper
4 bamboo skewers, soaked in water for 30 minutes
FOR THE TOMATOES
1 1/4 pounds tomatoes (about 2 large), halved, seeds gently squeezed out, cut into 1/2-inch pieces (about 3 cups chopped)
1/4 cup plus 1 tablespoon extra-virgin olive oil
1 tablespoon plus 1 teaspoon balsamic vinegar
1/4 cup chopped pitted Kalamata olives
2 teaspoons minced shallot or green onion
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh marjoram
1 1/3 cups orzo (rice shaped pasta)
Preparation:
Prepare a barbecue grill with high heat. Combine the mahi mahi, 1½ tablespoons oil, and lemon zest in a medium bowl. Sprinkle with salt and pepper and toss to coat. Let marinate while preparing the tomatoes.
Combine the chopped tomatoes, 1/4 cup oil, vinegar, olives, shallot and herbs in another medium bowl. Season to taste with salt and pepper.
Thread the fish pieces onto the skewers. Add the orzo to a large pot of boiling salted water and cook until just tender but still firm to the bite, 8-10 minutes. Drain well and return to the pot. Add the remaining 1 tablespoon of oil and toss to coat. Season to taste with salt and pepper. Cover to keep warm.
Meanwhile, place the fish on the grill, cover and cook 4-5 minutes per side. It should be just firm to the touch and appear just opaque in the center when cut into with a small sharp knife.
Spoon the orzo down the center of 4 warmed plates. Place 1 skewer atop each. Spoon the tomato mixture over and serve immediately.