Olive Oil Blog

Rice Fritters

From Albert Bevia:

These Spanish-Style Rice Fritters, known as Buñuelos de Arroz, are what simple comfort food is all about. We’re talking a light crispy texture on the outside with an incredible flavor in the inside, easy to make and done in just 30 minutes. But the best part? They’re made using leftover rice.

TIPS & TRICKS to Make this Recipe: Make sure to cook the fritters on a medium heat and nothing higher. Otherwise, they will brown too quickly on the outside and not fully cook in the inside. You can make the batter ahead of time. It will hold for up to 3 days in the fridge.

To see Albert making this recipe go to: https://www.youtube.com/watch?v=R9_ne6VeGNE

Ingredients

FOR THE RICE FRITTERS

  • 1/2 cup all purpose flour 60 grams
  • 1 large egg
  • 1/3 cup club soda 90 ml
  • 1 small onion finely chopped
  • 1 clove garlic
  • 1 small carrot
  • 2 tbsp chopped parsley 8 grams
  • 1/2 tsp sweet smoked Spanish paprika 1.25 grams
  • 1 cup leftover cooked white rice 190 grams
  • 1/2 cup grated cheese 60 grams
  • sea salt & black pepper

FOR THE AIOLI

  • 2 cloves garlic roughly chopped
  • 1/4 tsp saffron threads .17 grams
  • 1/2 cup low fat mayonnaise 120 grams
  • 1 tsp lemon juice 5 ml
  • 1 tbsp extra virgin olive oil 15 ml
  • sea salt & black pepper

EXTRAS

  • 1/3 cup extra virgin olive oil 90 ml
  • fresh parsley

Instructions

TO MAKE THE RICE FRITTERS

  1. Add the flour into a large bowl and make a well in the middle, crack in the egg and whisk the egg, then add in the club soda and whisk everything together until you get a creamy batter, then add in the onion finely chopped, finely grate in the garlic, finely grate in the carrot (peeled), add in the chopped parsley, sweet smoked Spanish paprika and season with sea salt & black pepper, mix together
  2. Add in the cooked rice and grated cheese, give it one final mix until well mixed together
  3. Heat a large fry pan with a medium heat and add in the olive oil
  4. After a couple of minutes start adding in spoonfuls of the batter, all evenly spaced out and in a single layer, cook in batches, fry the fritters for 3 minutes per side or until golden fried, as you finish each batch, transfer the fritters into a dish with paper towels

TO MAKE THE AIOLI

  1. Add in the cloves of garlic roughly chopped into a mortar, along with the saffron and a pinch of sea salt, using a pestle pound down on the ingredients until you get a paste-like texture, then add in the mayonnaise, lemon juice, olive oil and season with sea salt & black pepper, whisk together until you get a creamy texture

TO ASSEMBLE

  1. Transfer the aioli into a small bowl and place over a serving dish, decorate the fritters around it and garnish with fresh parsley, enjoy!

Scrambled Eggs with Beans, known as Revuelto con Alubias Blancas

From Albert Brevia:

These Scrambled Eggs with Beans, known as Revuelto con Alubias Blancas, are possibly one of the most underrated dishes ever. We’re talking a ton of great flavors, seriously easy to make and all done in just 20 minutes. Serve them for breakfast or even for dinner, and always next to some Catalan Tomato Bread.

TIPS & TRICKS to Make this Recipe:A great scramble takes no more than 2 to 3 minutes to cook on a medium heat. If you overcook the eggs, they will end up with a rubbery texture. Make sure to use a nonstick fry pan. So the eggs don’t stick to the surface while cooking.

Scrambled Eggs with Beans, known as Revuelto con Alubias Blancas

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=jK9MfB8C1xY

Ingredients

  • 2 tbsp extra virgin olive oil 30 ml
  • 1 small onion
  • 3 cloves garlic
  • 1 small red bell pepper
  • 1 can white beans 15.5 oz / 440 grams
  • 1/2 tsp sweet smoked Spanish paprika 1.25 grams
  • 1/4 tsp ground cumin 1 gram
  • 6 cage-free organic eggs
  • 2 tbsp chopped fresh parsley 8 grams
  • 1/4 cup water 60 ml
  • 2 tbsp grated Manchego cheese 15 grams
  • sea salt & black pepper

Instructions

  1. Crack the eggs into a bowl, add in the chopped parsley and season with sea salt & black pepper, whisk together, then add in the water and give it one final whisk
  2. Drain the can of white beans into a colander and rinse the beans under water, finely chop the onion, roughly chop the garlic and finely chop the red bell pepper
  3. Heat a nonstick fry pan with a medium heat and add in the olive oil
  4. After a couple of minutes add in the chopped vegetables, mix continuously, once the vegetables are lightly sauteed, about 4 minutes, add in the drained white beans, sweet smoked paprika, ground cumin and season with sea salt & black pepper, quickly mix together, then add in the whisked eggs, let them sit for 30 to 60 seconds without mixing, then mix continuously and go for 1 to 2 minutes or until the eggs are just cooked through, then remove from the heat
  5. Transfer into serving dishes and top off with the grated cheese, enjoy!

Polyphenols Lower Insulin Resistance

Polyphenols Lower Insulin Resistance
A forthcoming study set to be published in 2024 by principal researcher, Enzo Nisoli, obesity researcher at University of Milan, has delved into how polyphenols present in extra virgin olive oil influence the molecular and cellular mechanisms linked to cardiometabolic disease and obesity. While past research demonstrated polyphenols’ ability to mitigate health issues related to chronic inflammatory diseases, the specific biological mechanism behind these results remained unidentified. The study aimed to understand the molecular and cellular mechanisms responsible for the positive effects of olive oil. 

The research involved a diet study with mice, examining the impacts of different components of olive oil. The results indicated that polyphenols, especially in extra virgin olive oil, play a significant role in reducing glycemia, insulin resistance, inflammation, and oxidative stress. The study emphasizes the potential health benefits of the Mediterranean diet, particularly through the consumption of extra virgin olive oil. However, researchers acknowledge the need for further investigation into the impact of olive oil and polyphenols on gut microbiota and other molecular mechanisms in humans.

Catalan-Style Spinach (Espinacas a la Catalana)

TIPS & TRICKS to Make this Recipe: As you sauté the spinach, make sure to mix it around continuously, this will ensure the spinach easily wilts. Also, make sure to add the spinach into the pan in batches, so you don´t overcrowd the pan.

Catalan-Style Spinach (Espinacas a la Catalana)

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

Ingredients

  • 2 tbsp extra virgin olive oil 30 ml
  • 2 cloves garlic
  • 1/4 cup raisins 50 grams
  • 1/4 cup pine nuts 35 grams
  • 15 oz fresh bagged spinach 450 grams
  • pinch sea salt
  • dash black pepper

Instructions

  1. Soak the raisins in warm water for 5 minutes, then drain and shake off any excess water, finely mince the garlic
  2. Heat a large fry pan with a medium heat and add in the pine nuts, mix continuously, after 4 to 5 minutes and the pine nuts are lightly roasted, remove from the pan and set aside
  3. Using the same pan with the same heat, add in the olive oil and minced garlic, mix continuously, after 20 to 30 seconds and the garlic is fragrant, start adding the spinach and mixing it around so it easily wilts, I like to add it in batches so it doesn´t overcrowd the pan
  4. Once all the spinach has been added and it´s lightly wilted, add in the reserved pine nuts, drained raisins and season with sea salt & black pepper, mix together until well mixed, then remove from the heat
  5. Transfer into a large serving dish, serve warm or at room temperature, enjoy!

Classic Spanish Potato Fritters | Patatas Huecas

These Classic Spanish Potato Fritters, known as Patatas Huecas, are what humble and delicious food is all about. We´re talking basic pantry staples, easy to make and a ton of great flavors. Serve these fritters as a tapas appetizer or even as a side dish.

TIPS & TRICKS to Make this Recipe: When frying the fritters, make sure to use a medium heat and nothing higher. Otherwise, they will brown too quickly on the outside and not fully cook in the inside. The ingredients below make about 40 fritters. If you want to make less, just cut the recipe in half.

Classic Spanish Potato Fritters | Patatas Huecas

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=uOjO9pOlVdQ

Ingredients

FOR THE POTATO FRITTERS

  • 2 lbs yukon gold potatoes 900 grams
  • 1 bay leaf
  • 2 eggs
  • 1/4 cup milk 60 ml
  • 1/4 cup all purpose flour 30 grams
  • 1 1/2 tsp baking powder 8 grams
  • 2 cloves garlic
  • 2 tbsp chopped parsley 8 grams
  • pinch sea salt

FOR THE SPICY AIOLI

  • 1/2 cup low fat mayonnaise 120 grams
  • 2 cloves garlic
  • 1 tsp hot smoked Spanish paprika 2.50 grams
  • 1 tsp lemon juice 5 ml
  • 1 tbsp extra virgin olive oil 15 ml
  • pinch sea salt
  • dash black pepper

EXTRAS

  • 1 cup virgin olive oil 240 ml
  • handful chopped parsley

Instructions

  1. Cut the potatoes (peeled) into small 1/2 inch (1.25 cm) thick pieces, then add the potatoes into a stock pot, fill with water, just enough to cover the potatoes, add in the bay leaf, season generously with sea salt and heat it with a high heat
  2. After 15 to 20 minutes the potatoes should be cooked through, just pierce them with a toothpick to ensure they´re done, drain the potatoes into a colander and rinse under cold water, remove the bay leaf
  3. Add the potatoes into a large bowl, using a potato masher or large fork, mash the potatoes
  4. Crack the eggs into a separate bowl, whisk together, then add over the mashed potatoes and mix together until well mixed, then add in the milk, flour and baking powder, finely grate in 2 cloves of garlic, add in the chopped parsley and season generously with sea salt, mix together until you get a semi thick batter
  5. Heat a large fry pan with a medium heat and add in the 1 cup of virgin olive oil
  6. Once the oil is nice and hot start cooking the fritters, with the help of two spoons grab some of the batter, about the size of a golf ball and add into the pan, make sure each fritter is in a single layer and evenly spaced out, cook in batches to not over-crowd the pan, fry for 5 minutes per side or until golden fried all around, then transfer into a dish with paper towels
  7. Once all the fritters are done make the aioli, add the mayonnaise into a bowl, finely grate in the garlic, add in the hot smoked Spanish paprika, lemon juice and olive oil, season with sea salt & black pepper and whisk together
  8. Transfer the aioli over a serving plate, decorate the fritters around it and sprinkle with chopped fresh parsley, enjoy!

Mediterranean Diet Improves Liver Function

Mediterranean Diet Improves Liver Function

A recent study suggests that adhering to the Mediterranean diet can prevent the onset of nonalcoholic fatty liver disease (NAFLD) and alleviate symptoms for those already affected.  NAFLD involves the accumulation of fat in the liver, known as steatosis. The progression of NAFLD may lead to liver damage and increase the risk of chronic illnesses like kidney disease, diabetes, and high blood pressure.  The study also emphasized the role of extra virgin olive oil, a key component of the Mediterranean diet, in promoting health, and researchers suggested that the diet might be crucial for preventing NAFLD onset in the broader population.

The Mediterranean diet, even for just one year, was found to improve NAFLD conditions and positively impact gut microbiota. Lifestyle interventions, including weight loss, exercise, and adopting the Mediterranean diet, are crucial as there is currently no medication to cure NAFLD. 

The study focused on metabolic syndrome patients over 60, showing that stricter adherence to the Mediterranean diet led to substantial improvements in gut microbiota. The gut microbiota’s composition is crucial for immune and metabolic functions, and changes observed in the study implied improved gut health and reduced risk of chronic illnesses.

However, the researchers acknowledged the need for further assessment beyond the specific sample used in the study.

Garlic Broccoli with a Kick of Spicy Sauce

To make the spicy sauce, you will need sweet smoked and hot smoked Spanish paprikas. If you cannot find hot smoked in your area, you can substitute for a little pinch of chili powder. I added 1 tsp of the hot paprika, if you want more heat, add in another 1/2 tsp.

TIPS & TRICKS to make this Recipe: You want the broccoli cooked al dente. That is to say tender enough to pierce with a fork, but still having some resistance. This will ensure the broccoli does not get mushy when you add the spicy sauce.

Garlic Broccoli with a Kick of Spicy Sauce

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=0zAaw-HkbZM

Ingredients

  • 4 tbsp extra virgin olive oil 60 ml
  • 1 head broccoli 1 lbs / 450 grams
  • 4 cloves garlic
  • 3/4 cup vegetable broth 180 ml
  • 1 tsp hot smoked Spanish paprika 2.50 grams
  • 1/2 tsp sweet smoked Spanish paprika 1.25 grams
  • 1/2 tbsp corn starch 4 grams
  • 1/2 tsp white wine vinegar 3 ml
  • 1/4 cup grated Manchego cheese 30 grams
  • pinch sea salt
  • dash black pepper

Instructions

  1. Heat a small fry pan with a medium heat and add in 2 tbsp (30 ml) extra virgin olive oil
  2. After 3 minutes turn off the heat, add in the hot smoked Spanish paprika, sweet smoked Spanish paprika and corn starch, whisk together until there are no lumps
  3. Heat the pan with a medium heat again, slowy add in 1/2 cup (120 ml) vegetable broth while whisking continuously, once all the broth has been added, add the white wine vinegar and a little pinch of sea salt, continue to whisk for 2 to 3 minutes or until you get a creamy sauce, then turn off the heat
  4. Cut the florets off the head of broccoli, making sure to cut the bigger florets into smaller ones so they´re all similar in size, add the florets into a colander and rinse under water, then add over a dish cloth and pat completely dry, roughly chop the garlic
  5. Heat a large fry pan with a medium heat and add in 2 tbsp (30 ml) extra virgin olive oil
  6. After a couple of minutes add in the florets of broccoli, mix together and then place in a single layer, after 2 minutes mix together and then again place in a single layer, after another 2 minutes add in the chopped garlic, mix continuously, after 30 seconds to 1 minute, add in 1/4 cup (60 ml) vegetable broth and season with sea salt & black pepper, place a lid on the pan and lower to a low-medium heat
  7. After 4 minutes and the broccoli is tender (you can always pierce with a fork to ensure it´s done), remove from the heat and transfer into a serving dish, all in a single layer, finely grate the cheese over the broccoli
  8. Whisk the spicy sauce in the pan, then spoon over the broccoli, enjoy!

The Amazing Olive Tree

The Amazing Olive Tree

Sometimes I think there is nothng the ancient olive tree, its fruits, and oil cannot do. Researchers from the University of Jaén in Spain have identified a group of dormant bacteria in olive trees and soil that protect against environmental challenges. These bacteria, specifically Bacillus spp., have shown promise in combating the deadly plant pathogen Xylella fastidiosa, responsible for the Olive Quick Decline Syndrome. Bacillus spp. can enter a state of rest, surviving extreme conditions, and could be used to develop a natural biopesticide against Xylella fastidiosa. The tiny micro organisms act akin to a secondary immune system for the trees and miraculously can be used to help other trees. These bacteria also demonstrate resistance to antibiotics and heavy metals, making them valuable for agricultural and environmental applications. This discovery opens possibilities for more sustainable agriculture and environmental detoxification.

Spanish Mushrooms with Onions & Garlic

Serve these mushrooms as a tapas appetizer, a side dish or even pour them over some pasta or rice for a main course. Either way, make sure to serve these mushrooms next to a crunchy baguette to mop up all that delicious goodness.

TIPS & TRICKS to make this Recipe: To wash the mushrooms, I always give them a quick shower for just 4 to 5 seconds. This makes it so much easier to remove the excess dirt. While not allowing the mushrooms to absorb any of the water.

Spanish Mushrooms with Onions & Garlic

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=5PCxp0UyclI

Ingredients

  • 5 tbsp extra virgin olive oil 75 ml
  • 1 lbs white mushrooms 450 grams
  • 1 large brown onion
  • 4 cloves garlic
  • 2 tomatoes
  • 1/2 tsp sweet smoked Spanish paprika 1.25 grams
  • 1/4 tsp saffron threads .17 grams
  • handful fresh parsley
  • pinch sea salt
  • dash black pepper

Instructions

  1. Cut the onion into 1/4 inch (.635 cm) thick rounds, roughly chop the garlic, finely grate the tomatoes and rinse the mushrooms for 4 to 5 seconds under water, then pat them completely dry, making sure to remove any excess dirt
  2. Heat a large fry pan with a medium high heat
  3. After a couple of minutes add in 3 tbsp (45 ml) extra virgin olive oil and the mushrooms, mix together, then place the mushrooms in a single layer and cook for 2 minutes without mixing, after 2 minutes mix the mushrooms and once again place in a single layer and go for 2 minutes, continue to cook the mushrooms in this method until they´re lightly golden brown, about 6 to 8 minutes
  4. Once the mushrooms are lightly golden brown, season with sea salt & black pepper, mix together, then remove the mushrooms from the pan and set aside
  5. Using the same pan, lower to a medium heat, add in 2 tbsp (30 ml) extra virgin olive oil and the sliced onion, mix together, after 6 to 7 minutes and the onion is lightly browned, add in the garlic, continue to mix, after 1 minute add in the paprika and saffron, quickly mix together, then add in the grated tomato and season with sea salt & black pepper, mix together and then simmer without mixing
  6. After 3 to 4 minutes and the grated tomato has slightly thickened, add the mushrooms back into the pan, mix together, then simmer for 2 to 3 minutes
  7. Transfer into a large serving dish and sprinkle with chopped fresh parsley, enjoy!