Creamy Spanish Butter Beans | Alubias Garrafón Recipe

From Albert Bevia:
To make this recipe I used dried butter beans. But you can take the short-cut and use canned butter beans. However, for this recipe, I prefer to use the dried ones. As it takes this simple recipe to the next-level in goodness.

TIPS & TRICKS to make this Recipe: After soaking the beans overnight, it took me about 1 1/2 hours to perfectly boil the beans to a beautiful creamy texture. Make sure to check the package instructions on the butter beans you are using, as it may take more or less time to cook them through.

Creamy Spanish Butter Beans | Alubias Garrafón Recipe

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=949cFuHwIpI&t=12s

Ingredients

  • 2 tbsp extra virgin olive oil 30 grams
  • 1 cup dried butter beans 180 grams
  • 1 onion
  • 4 cloves garlic
  • 1 carrot
  • 1 green bell pepper
  • 1/2 tsp dried thyme .50 grams
  • 1 bay leaf
  • handful finely chopped parsley
  • pinch sea salt
  • dash black pepper

Instructions

  1. Add 1 cup butter beans into a sieve, rinse under cold water, making sure to remove any debris or broken beans, add the beans into a lage bowl and fill with 4 cups (1 liter) cold water, let them sit overnight or between 8 to 12 hours
  2. Drain the beans back into the sieve, rinse under cold water and set aside
  3. Finely chop 1 onion, 1 carrot (peeled), 1 green bell pepper and roughly chop 4 cloves garlic
  4. Heat a stock pot with a medium heat and add in 2 tbsp extra virgin olive oil
  5. After 2 minutes add in the chopped vegetables, mix with the olive oil, after 3 minutes and the onion is translucent, add in the butter beans and a generous 1/2 tsp dried thyme, mix together, then add in 5 cups (1200 ml) cold water and 1 bay leaf, turn up the heat to a high heat and bring to a boil, then place a lid on the pan and lower to a low-medium heat
  6. Once the beans are fully cooked through and have a creamy interior, about 1 1/2 hours (check package instructions on your beans), season with sea salt & black pepper, gently mix together, then remove from the heat
  7. Transfer into shallow bowls and sprinkle with finely chopped fresh parsley, enjoy!

One-Pan Lemon Garlic Shrimp Pasta

From Albert Bevia:

TIPS & TRICKS to Make this Recipe: Once again this is a one-pan pasta dish. Meaning the pasta gets cooked in the same pan as the rest of the ingredients. It took me a total of 13 minutes to cook the pasta al dente (I used thick penne). If the pasta you´re using cooks faster, just add in a bit less broth into the pan.

To see Albert making this recipe go to: https://www.youtube.com/watch?v=J6jQQtJrlIo&t=392s

One-Pan Lemon Garlic Shrimp Pasta

Ingredients

  • 3 tbsp extra virgin olive oil 45 ml
  • 16 raw jumbo shrimp peeled & deveined
  • 2 shallots
  • 6 cloves garlic
  • 1 tsp dried thyme .90 grams
  • 3 1/2 cups vegetable broth 830 ml
  • 2 1/4 cups penne pasta 8 oz / 225 grams
  • 1 lemon
  • handful finely chopped fresh parsley
  • pinch sea salt
  • dash black pepper

Instructions

  1. Heat a large fry pan with a medium heat and add in 3 tbsp extra virgin olive oil
  2. Meanwhile, thinly slice 2 shallots, roughly chop 6 cloves of garlic and pat dry 16 raw jumbo shrimp (peeled & deveined) with paper towels, then season with sea salt & black pepper just on one side
  3. After heating the olive oil for a couple of minutes, add in the shrimp, all in a single layer, cook for 60 seconds per side, then remove from the pan and set aside covered with foil paper
  4. Using the same pan with the same heat, add in the sliced shallots and chopped garlic, mix with the olive oil, after 2 minutes add in 1 tsp dried thyme and season with sea salt and a generous portion of black pepper, mix together, then add in 3 1/2 cups vegetable broth, turn up the heat to a high heat
  5. Once the broth comes to a boil, add in 2 1/4 cups penne pasta, mix together and cook for 8 to 9 minutes, then place a lid on the pan and lower to a low-medium heat, simmer until the pasta is cooked al dente, about 2 to 4 minutes
  6. Once the pasta is cooked al dente, remove the lid and add the reserved shrimp into the pan, place the lid again and turn off the heat, let it sit for 1 minute, at this point there will still be some broth left in the pan, which should have slightly thickened thanks to the starch in the pasta, this will ensure the pasta dish does not go dry and gives a beautiful little sauce at the bottom of the pan
  7. After 1 minute and the shrimp are heated through, remove the lid, finely grate in the zest of 1/2 a lemon (making sure to avoid the white pith) and sprinkle with a generous portion of finely chopped fresh parsley, serve at once, enjoy!

Med Diet Linked With Better Sleep

Med Diet Linked With Better Sleep

A new study from the United Arab Emirates (UAE) followed a group of 503 students from the University of Sharjah for 5 months, and had them fill out standard questionnaires about diet and sleep patterns. They found that 2/3 of those that reported good sleep patterns also adhered to the Mediterranean diet. More research needs to be done because there are many factors that affect sleep patterns, but they did feel the Med Diet improved the chances of better sleep.

Poor sleep is partly caused by increased inflammation brought on by cytokines. The Med Diet, including its large intake of extra virgin olive oil, is largely anti-inflammatory – which is why it is believed to improve sleep. The Med DIet is also rich in fruits and vegetables containing melatonin, the hormone that is known to improve sleep quality. In addition, they found that those with the sleep pattern of waking early and going to bed early had better sleep quality. This happily agrees with Benjamin Franklin’s aphorism, ‘Early to bed, early to rise makes a man healthy, wealthy, and wise.”

Creamy Mushroom & Garlic Pasta

TIPS & TRICKS to Make this Recipe: What makes this dish stand out, is the technique on how the mushrooms are cooked. Once they´re sliced, you add them into a very hot pan with some olive oil and mix them around every 1 minute. The secret is to not mix the mushrooms continuously. This way the water content in the mushrooms evaporates from the pan and they get a crusty sear. One the pasta is cooked, using tongs, I add it directly from the stock pot into the pan with the sauce. It´s a good idea to save the salty water the pasta was cooked in. This way if your creamy sauce is too thick, just add in a little pasta water to thin it out.

To see Albert making this recipe go to: https://www.youtube.com/watch?v=Sm7fi22nsUI

Creamy Mushroom & Garlic Pasta

Ingredients

  • 3 tbsp extra virgin olive oil 45 ml
  • 12 button mushrooms
  • 6 cloves garlic
  • 2 shallots
  • 1 tbsp all-purpose flour 8 grams
  • 1 1/2 cups organic milk 355 ml
  • 8 oz uncooked tagliatelle or fettuccine 225 grams
  • 1/4 cup finely grated Manchego cheese 30 grams
  • 2 tbsp finely chopped parsley 8 grams
  • pinch sea salt
  • dash black pepper

Instructions

  1. Fill a stock pot with cold water, a little over half ways, season with sea salt and heat with a high heat
  2. At the same time, heat a large nonstick fry pan with a medium-high heat
  3. Meanwhile, cut 12 button mushrooms (washed & patted dry) into 1/4 inch (.635 cm) thick slices
  4. After heating the fry pan for 4 to 5 minutes, add in 2 tbsp extra virgin olive oil and the sliced mushrooms, mix them around so they´re all coated in the olive oil, then place them in a single layer, just as best as you can, mix them around every 1 minute, making sure to place them in a single layer after mixing, after 5 minutes and the mushrooms have crusty sear on them, lower the heat to a medium heat, remove the mushrooms from the pan and set aside, season with sea salt & black pepper
  5. Using the same pan with the same heat (medium heat), add in 1 tbsp extra virgin olive oil, 2 shallots thinly sliced and 6 cloves garlic roughly chopped, mix continuously, after 1 minute add in 1 tbsp all-purpose flour, mix continuously for 2 minutes, then add 1 1/2 cups milk (I used 2% fat milk), once again, mix continuously and go for 5 to 6 minutes or until the sauce has thickened up, then lower the heat to a low heat, season with sea salt & black pepper, mix together, add the mushrooms back into the pan, mix together and simmer on a low heat
  6. Once the water comes to a boil in the stock pot, add in the pasta, cook until just al dente (7 minutes in my case), once the pasta is cooked al dente, transfer it into the pan with the simmering sauce, make sure to use tongs and shake off any of the excess water as you add it into the sauce, turn off the heat, mix together until well mixed
  7. Transfer into shallow bowls, sprinkle each one with 2 tbsp of finely grated Manchego cheese and finely chopped fresh parsley, serve at once, enjoy!

Rigatoni with Sicilian Pesto (Pesto Alla Trapanese)

From Albert Brevia:
The reason why I consider this the greatest pasta dish from Italy is the sicilian pesto. Known as Pesto Alla Trapanese. It´s made with just almonds, garlic, tomatoes, basil, and olive oil, but it truly has the most incredible textures & flavors.

For the pesto, I used tomatoes off the vine. But you can also use plum tomatoes or even cherry tomatoes. For the pasta I used rigatoni, but you can use any pasta you like. Though I do recommend using thicker cut pastas, such as penne or fusilli, as the sauce clings on better.

I added some Spanish Manchego cheese that was aged for 6 months into the pesto. But you can also add in Parmigiano Reggiano or Pecorino Romano for more of an Italian touch.

Rigatoni with Sicilian Pesto (Pesto Alla Trapanese)

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=fMqgQHN9yDo&t=7s

Ingredients

  • 2 cups uncooked rigatoni 200 grams
  • 1/2 cup blanched almonds 70 grams
  • 3 cloves garlic
  • 1 lbs fresh tomatoes, such as off the vine, plum or cherry tomatoes 1/2 kilogram
  • 1 cup fresh basil leaves 20 grams
  • 1/4 cup extra virgin olive oil 60 ml
  • 1/2 cup grated Manchego cheese 45 grams
  • pinch sea salt
  • dash black pepper

Instructions

  1. Fill a stock pot half ways with cold water, season generously with sea salt & heat with a high heat
  2. Meanwhile, heat a small fry pan with a medium heat and add in 1/2 cup raw blanched almonds, mix continuously, after 4 minutes and the almonds are lightly toasted, remove them from the heat and transfer into a bowl so they can slightly cool off
  3. After a couple minutes add the almonds into a food processor, along with 3 cloves of garlic, run on a low speed for 15 to 20 seconds or until the almonds and garlic are finely chopped, then add in 1 lbs tomatoes (cut into quarters), 1 cup basil leaves and season generously with sea salt & black pepper, run the food processor on a low speed until everything is well blended, then slowly add in 1/4 cup extra virgin olive oil while still running the processor, then run for another 1 to 2 minutes, then add in 1/2 cup grated cheese and run for another 30 seconds, set aside
  4. Once the water comes to a boil on the stock pot, add in 2 cups rigatoni, cook until al dente, reserve a little of the pasta water if you want to thin out your pesto sauce, then drain the pasta into a colander, add the pasta back into the stock pot (heat turned off), pour the pesto sauce over the rigatoni and mix together
  5. Transfer into shallow bowls and garnish with basil leaves, serve at once, enjoy!
  6. To learn more about these oils and to purchase visit www.apollooliveoil.com.

Extra Virgin Olive Oil Can Help Reduce Osteoporosis

Extra Virgin Olive Oil Can Help Reduce Osteoporosis

The PREDIMED trial in Spain found consumption of extra virgin olive oil reduces the occurrence of osteoprosis by 51%. This is largely due to the polyphenol oleuropein. Osteoporosis is largely a disease caused by inflammation. Oleuropein works in three ways to reduce osteoporosis. 1) It works to inhibit enzymes that trigger inflammatory molecules (cytokines). 2) It works to reduce oxidative stress. 3) It stimulates bone forming osteoblasts rather than those that break down bone (osteoclasts). In this study only extra virgin olive oils with high polyphenol counts were found to protect against osteoporotic fractures.

One-Pan Creamy Tuna Pasta

From Albert Brevia:
This is the perfect dish for a busy weeknight dinner. Yet it´s bold enough for an elegant weekend lunch next to a bottle of Spanish wine. Either way you dice it, this promises to be one of the best tasting pasta dishes ever.

To cook the pasta, I used vegetable broth, but you can always use water. I just prefer to use broth, as it adds more depth of flavors to the overall dish. I also added a dash of sweet smoked Spanish paprika, to give it a smoky touch that is not over-powering.

One-Pan Creamy Tuna Pasta

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=a84jy_S7at0&t=185s

Ingredients

  • 2 tbsp extra virgin olive oil 30 ml
  • 2 shallots
  • 4 cloves garlic
  • 1/2 tsp sweet smoked Spanish paprika 1.15 grams
  • 14.5 oz can diced tomatoes 400 grams
  • 2 cups vegetable broth 475 ml
  • 2 cups uncooked penne pasta 200 grams
  • 2 cans tuna in olive oil 3.25 oz / 90 grams each
  • 1/2 cup Greek yogurt 125 grams
  • 2 tbsp finely chopped parsley 8 grams
  • pinch sea salt
  • dash black pepper

Instructions

  1. Heat a large fry pan with a medium heat and add in 2 tbsp extra virgin olive oil
  2. After 2 minutes, add in 2 shallots thinly sliced and 4 cloves garlic roughly chopped, mix with the olive oil, after 2 minutes and the shallots & garlic are lightly sauteed, add in 1/2 tsp sweet smoked paprika and quickly mix together, then add in a 14.5 oz can of diced tomatoes and season with sea salt & black pepper, mix together and raise to a high heat
  3. After simmering the tomatoes for about 3 minutes, add in 2 cups vegetable broth, mix together and bring to a boil, then add in 2 cups uncooked penne pasta, mix together and cook for about 9 minutes, then place a lid on the pan and lower to a low-medium heat, after 3 to 4 minutes and the majority of the broth has been absorbed by the pasta, turn off the heat and remove the lid
  4. Meanwhile, drain 2 cans of tuna in olive oil into a sieve with a bowl underneath, mix the tuna around to remove any excess oil
  5. After leaving the pasta to slightly cool off, add in the drained tuna, 1/2 cup Greek yogurt at room temperature, 2 tbsp finely chopped parsley and season with black pepper, mix together until well mixed
  6. Top off with finely chopped parsley and serve at once, enjoy!

Research shows olive oil can reduce harmful blood clots

Research shows olive oil can reduce harmful blood clots

Researchers at Tornoto’s Keenan Research Center found that olive oil can help reduce the formation of harmful blood clots in mice. It does this by promoting Apolipoprotein A-IV which is an important component of HDL, the good cholesterol. This component prevents blood platelets from sticking together unnecessarily. This particular protein is low in people with a risk of cardiovascular disease and high in those with less risk. Some clotting to prevent bleeding but not so much as to create a blood clot. Good levels of  Apolipoprotein help reach this ideal level and olive oil supports its formation.

Creamy Garlic Mashed Potatoes

From Albert Brevia:
To give the mashed potatoes that incredible creamy texture, I used Greek yogurt instead of milk. Not only does it make this dish healthier, but it also adds an incredible tangy flavor that works wonders with the garlic.

TIPS & TRICKS to make this recipe: Boil the potatoes until they are just cooked through, do not over cook them. When mashing the potatoes, do not over mash, otherwise you will get gluey mashed potatoes. Make sure to add in the Greek yogurt at room temperature so it doesn´t curdle. As you mix, taste and season to get perfectly flavored mashed potatoes. If your making this dish ahead of time, make sure to reserve some of the water the potatoes where cooked in. Add some of the water as your reheating the mashed potatoes to give them back that creamy texture.

Creamy Garlic Mashed Potatoes

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=S16JerQX0ik&t=2s

Ingredients

  • 2 tbsp extra virgin olive oil 30 ml
  • 4 medium sized potatoes 1 kilo / 2 lbs
  • 1 head garlic (about 10 to 12 cloves)
  • 3 tbsp finely chopped chives 9 grams
  • 1/2 cup Greek yogurt at room temperature 145 grams
  • pinch sea salt
  • dash black pepper

Instructions

  1. Peel 4 medium sized potatoes, then cut each one into 8 evenly sized pieces, I like to cut them in half and then cut each half into quarters, add the cut potatoes into a colander and rinse under cold water, then add them into a stock pot, making sure they´re all in a flat layer, fill with cold water to about 1/2 inch (1.25 cm) above the potatoes, season generously with sea salt and heat with a high heat
  2. Meanwhile, heat a small fry pan with a medium heat and add in 2 tbsp extra virgin olive oil
  3. While the oil is heating, separate the cloves from a head of garlic and remove the skins from the cloves
  4. Add the peeled cloves of garlic into the hot olive oil, mix continuously so the cloves of garlic evenly sautée, after 3 minutes and the cloves of garlic are lightly browned, do not over cook, remove the pan from the heat, add the cloves of garlic into a mortar and reserve the olive oil, add in 2 tbsp finely chopped chives into the motar and a pinch of sea salt, using a pestle pound down on the ingredients until you form a paste, set aside
  5. About 23 to 25 minutes after turning on the heat on the potatoes, they should be perfectly cooked, just pierce them with a toothpick, if it easily goes in, they are ready, do not over cook, drain the potatoes into a colander and let them rest for a couple minutes, then add them into a large bowl, add the reserved garlic mixture and using a potato masher, gently mash the potatoes until you end up with a smooth texture with no lumps, do not over mash the potatoes, otherwise they will get gluey
  6. Then add in 1/2 cup Greek yogurt at room temperature, season everything with sea salt and a generous portion of freshly cracked black pepper, using a large spoon mix everything together until well combined, remember to be gentle and do not over mix, taste as you mix to ensure seasonings are correct
  7. Transfer the mashed potatoes into a large shallow bowl, using a spoon pour the reserved garlic infused olive oil over the mashed potatoes, sprinkle with finely chopped chives, enjoy!

Spanish-Style Eggs with Roasted Potatoes

TIPS & TRICKS to make this Recipe: It takes about 40 minutes for the potatoes to be perfectly cooked in the oven. In order to get the eggs done at the same time as the potatoes. Start cutting your veggies and then cooking the scramble at the half way point of cooking the potatoes. Which was about 20 minutes in my case. You can also roast your potatoes ahead of time and just re-heat when cooking the eggs.

Spanish-Style Eggs with Roasted Potatoes

Watch Albert preparing this recipe:https://www.youtube.com/watch?v=9_Ia73QnFGM

Ingredients

  • 3 tbsp extra virgin olive oil 45 ml
  • 3 medium sized potatoes
  • 6 cage-free organic eggs
  • 1/2 onion
  • 1/2 green bell pepper
  • 1/2 red bell pepper
  • 4 cloves garlic
  • 1/4 cup shredded Manchego cheese 21 grams
  • dash sweet smoked Spanish paprika
  • handful finely chopped chives
  • pinch sea salt
  • dash black pepper

Instructions

  1. Cut 3 potatoes into small 1/2 inch (1.25 cm) pieces, add them into a bowl, drizzle in 1 tbsp (15 ml) extra virgin olive oil and season with sea salt & black pepper, toss together, then add into a baking tray lined with parchment paper, making sure they´re all in a single layer, add into a preheated oven, bake + broil option (bottom + top heat) 210 C – 410 F
  2. Meanwhile, finely dice 1/2 onion, roughly chop 4 cloves garlic and finely chop 1/2 green & 1/2 red bell pepper, then crack in 6 eggs into a bowl, season with sea salt & black pepper and whisk together
  3. Heat a large nonstick fry pan with a medium heat and add in 2 tbsp extra virgin olive oil
  4. After 2 minutes add in the diced onion, chopped bell peppers and chopped garlic, mix with the olive oil, after 6 minutes and the vegetables are lightly sauteed, season with sea salt & black pepper, mix together, then add in the whisked eggs, cook for about 3 minutes mixing occasionally, once the eggs are cooked through remove from the heat
  5. After 40 minutes the potatoes should be perfectly cooked, remove from the oven, transfer into a serving dish, add the egg mixture over the potatoes, finely shred in 1/4 cup manchego cheese, sprinkle with sweet smoked paprika and top off with finely chopped chives, enjoy!