IAN & SPAIN

Cardiovascular diseases (CVDs) are a major health concern worldwide, representing the leading cause of death globally. These illnesses encompass a range of conditions affecting the heart and blood vessels, with coronary heart disease, rheumatic heart disease, and cerebrovascular disease being the most prevalent. The New York State Department of Health recently reported that approximately 695,000 Americans die annually from heart disease, accounting for one in five deaths in the country. Globally, the World Health Organization estimates that cardiovascular diseases account for 32 percent of all deaths. While these diseases can be triggered by various factors such as genetics, pollution, and lifestyle habits, there is a growing body of research suggesting that the daily consumption of extra virgin olive oil (EVOO), the highest quality olive oil category, can significantly reduce the risk of developing cardiovascular diseases.

The Evidence Behind Olive Oil’s Impact

A notable large-scale trial conducted in Spain during the 2010s demonstrated that adherence to the Mediterranean diet, which includes the daily consumption of olive oil, significantly reduces cardiovascular events in at-risk patients compared to a generic low-fat diet. This trial, known as the PREDIMED (PREvención con DIeta MEDiterránea) study, was published in the New England Journal of Medicine and has laid the groundwork for further research on the benefits of olive oil worldwide.

Another important study, the Seven Countries Study conducted since the 1950s across the U.S., Finland, Netherlands, Italy, Greece, Yugoslavia, and Japan, confirmed the critical role of olive oil and the Mediterranean diet in reducing cardiovascular diseases. This extensive epidemiological study, which involved 12,000 middle-aged men, revealed that the daily consumption of unsaturated fats, such as olive oil, significantly lowers heart disease risks.

These studies underscore the significant impact of dietary behaviour on cholesterol levels and other conditions related to the development of cardiovascular diseases. As a result, hundreds of scientific publications have explored the unique role of olive oil in human health over recent decades. The beneficial effects of olive oil are attributed mainly to its high content of monounsaturated fats and the polyphenols found in extra virgin olive oil. These components are believed to further enhance the health benefits associated with olive oil consumption.

The Role of Monounsaturated Fatty Acids (MUFAs)

Oleic acid, a monounsaturated fatty acid (MUFA), is a critical component of olive oil and is credited with many of the significant health benefits associated with its consumption. Extra virgin olive oil consists of 60 to 83 percent MUFAs. According to Bruno Tuttolomondo, a professor of internal medicine at the University of Palermo, MUFAs play a crucial role in preventing cardiovascular diseases. This is largely because MUFAs influence cholesterol and LDL levels, reduce LDL oxidation, and affect the composition of atherosclerotic plaques, thereby exerting a cardioprotective effect.

LDL, or low-density lipoprotein, is a type of cholesterol that can accumulate in the bloodstream and form plaques in the arteries, leading to atherosclerosis. The high percentage of MUFAs in extra virgin olive oil helps qualify it as one of the "good fats."

Polyphenols: Critical to CVD Risk Reduction

Polyphenols are a diverse group of substances found in many foods, and extra virgin olive oil contains dozens of these valuable compounds. Polyphenols have high bioavailability, meaning that once consumed, they can reach various parts of the body to exert their effects, which include potent antioxidant and anti-inflammatory properties. One of the most researched polyphenols for cholesterol and cardiovascular disease is oleuropein. Research indicates that oleuropein helps stabilise lipid plaques, reduce LDL oxidation, and modulate the impact of diabetes on vascular and cardiovascular health.

EVOO and Diabetes Prevention

According to the World Health Organization, 422 million people globally have diabetes. Research has shown that extra virgin olive oil and adherence to the Mediterranean diet can significantly reduce the risk of developing diabetes. Diabetes is closely linked to cardiovascular diseases because excessive sugar in the blood can damage the blood vessels that supply the heart, significantly increasing the risk of heart disease.

In prior studies, the impact of extra virgin olive oil on diabetes was often evaluated indirectly through adherence to the Mediterranean diet. However, recent research has provided stronger evidence that extra virgin olive oil and its phenols, such as oleuropein, increase insulin sensitivity and help regulate glycaemic levels. Regular and long-term consumption of extra virgin olive oil has proven effective in reducing the prevalence of diabetes.

Olive Oil: The Healthier, Tastier Fat Choice

One of the unique qualities of extra virgin olive oil is its flavour. In addition to its health benefits, EVOO offers an exquisite taste that enhances the overall sensory experience of food. While other fats, such as polyunsaturated fats like Omega-3 and Omega-6, also benefit human health, none compare to extra virgin olive oil in daily use. For those who follow the Mediterranean diet, extra virgin olive oil is the centrepiece of almost every meal.

Healthy fats from sources like pumpkin seeds, flaxseed oil, and avocado oil also have beneficial profiles, but they do not offer the same organoleptic properties as extra virgin olive oil. For instance, flaxseed oil lacks flavour, making it less appealing, while the polyphenolic content of avocado oil is not as well-studied.

Recommended EVOO Consumption

To reap the health benefits, extra virgin olive oil should be consumed daily. Not all extra virgin olive oils are the same, as the amount and type of phenols vary depending on factors like cultivar, cultivation area, processing methods, and temperature. High-quality extra virgin olive oils should contain no less than 250 to 350 milligrams of polyphenols per kilogram to have a significant effect. Higher levels of polyphenols correspond to greater cardioprotective effects.

While excessive olive oil consumption can lead to increased caloric intake, researchers recommend consuming about 20 grams of extra virgin olive oil daily, roughly equivalent to one to one and a half tablespoons. Some intervention studies have evaluated up to four tablespoons per day for cardiovascular effects. Nevertheless, considering weight regulation and overall caloric intake, a moderate consumption of extra virgin olive oil aligns well with the Mediterranean diet's recommendations.

Understanding the positive effects of extra virgin olive oil on cardiovascular diseases offers promising insights for healthier dietary choices. With substantial evidence supporting its role in reducing the risk of cardiovascular diseases and diabetes, incorporating extra virgin olive oil into one's daily diet is both a delicious and beneficial decision. Whether used in cooking, dressing salads, or as a simple bread dip, extra virgin olive oil stands out as a small miracle that combines health and taste, making it an irresistible component of a heart-healthy lifestyle.

When the weather is really cold, as it is at the moment and half of Spain is under a metre of snow, few things are better than a hot slow-cooked stew to satisfy your appetite. The famous Spanish dishes known as "Platos de Cuchara" are on everyone's mind. Something wholesome to warm the body. Today I bring you another interesting recipe made with typically Spanish ingredients. A beautifully rich and flavoursome braised pork and chorizo stew. If you have never tried it, it is well worth a go! Who doesn't like chorizo? Unless you are vegetarian of course. It is a recipe I love to accompany with mashed potatoes, not particularly Spanish though!

Although this is not a traditional recipe as such, the result couldn't be more Spanish. Although now isn't an ideal time for getting families together around a table, it is a recipe that will work wonders when feeding numbers. I love how the combination of pork shoulder and chorizo is complemented by the tanginess of the black olives and the sweetness from the paprika to create a tastebud bomb of a recipe which will definitely be a hit.

So why not give it a go and try out this delicious braised pork and chorizo stew. Don't forget the secret to a fantastic result is patience and slow cooking. It takes the time it takes, you just can't rush it. For six people you will need the following - if it is too much, you can always freeze the extra.

INGREDIENTS:

225g chorizo fresh cooking sausage  - at most semi-cured 
4 tablespoons Extra virgin olive oil
1 kg of lean Iberian pork shoulder, cut into large 3 cm cubes
180 ml of red wine - Crianza is ideal - Mercadona sell a great Crianza for €2,2 (Torre Oria)
2 medium onions, finely chopped
6 large garlic cloves, finely chopped
2 teaspoons sweet smoked paprika
2 tablespoons tomato puree
400g of ripe chopped, skinned plum tomatoes - you can also use tinned
400ml fresh chicken stock - or ready-made stock from the supermarket if you don't have any.
4 springs of thyme, leaves only
2 tablespoons of fresh oregano, chopped
4 bay leaves
3 tablespoons sherry vinegar
salt & pepper
2 teaspoons of caster sugar
110g pitted black olives

INSTRUCTIONS

1. Heat 2 tablespoons of extra virgin olive oil in a large frying pan.

2. Skin and thickly slice the chorizo, add to the heated frying pan and fry on medium heat for 2-3 minutes until the chorizo is lightly browned.

3. Using a slotted spatula, put the chorizo into a large, casserole pot, I use my old faithful Le Creuset pot. Try to keep as much of the oil as possible in the frying pan.

4. Add another tablespoon oil to the frying pan if necessary and brown the pork in batches before adding to the casserole pot.

5. Pour the wine into the frying pan and let it to come to a simmer, deglazing any of the caramelised meat juices stuck to the bottom of the pot. Cook for a few minutes to burn off the alcohol and then pour into the casserole pot.

6. Lower the heat, add the remaining oil and chopped onions to the frying pan and fry gently for 10 minutes or until soft, adding a little more oil if necessary. Add the chopped garlic to the onions and fry for a further 2-3 minutes.

7. Stir in the paprika and then add the tomato puree, chopped tomatoes, chicken stock and herbs. Cook for a couple of minutes and then pour it all over the chorizo and pork in the casserole pot and mix it up well. Season with salt and pepper.

8. Bring the casserole pan to a quick simmer, turn the heat right down to a minimum and cover. Cook for at least 1 hour, stirring from time to time. 

9. In a small pan, boil the sherry vinegar and caster sugar until it has reduced to about a teaspoon. Then stir it into the casserole with the black pitted olives.

10. Simmer uncovered for 30 minutes, or until the pork is really tender. 

Serve with mashed potatoes or rice or simply eat it on its own with some crusty bread.

Enjoy!

Gazpacho Manchego originates in La Mancha, and it is actually mentioned in the book “Don Quijote de la Mancha” with one of its other names "Galiano". It was the shepherds of La Mancha that created this dish, and in fact, Galiano means "glen". This happens to be one of my wife’s favourites dishes, as it reminds her of her roots. 

Even though it carries the name Manchego, it is eaten in many areas, especially the Spanish regions of Madrid, Alicante and Valencia. There are also similar dishes, which are eaten in other countries, including Gaspacho Oranais which is eaten in the North-West of Algeria. 

This is mainly a game meat stew eaten with unleavened bread which happens to be its most peculiar ingredient. Originally the plate for gazpacho manchego was the unleavened bread itself, which is where the popular saying comes from “de los gazpachos se come hasta la cuchara y el plato".

 Unleavened bread was the first type of bread that humanity ever knew and as such it was consumed for thousands of years; prepared with whole wheat flour, it was cooked on stones over the fire or directly on the embers.

In the past Gazpacho Manchego was left on the bread until the bread was soaked and the consistency resembled a tortilla. There's a variation, which is called gazpacho pastor, from Cuenca, which is not allowed to soak, so it's more like a broth. However today the bread is more commonly incorporated directly into the stew during the cooking process.

Also back in the old days, people would often bake their own unleavened bread to use in this soup, and there can be no doubt that this is the best way to make this dish. However, that can be a lot of work and many Spanish supermarkets sell ready-made versions of the bread. 

It is not exactly the lightest of dishes, so avoid any starters before tackling this wholesome winter meal. Nevertheless, if you are a true food lover, Gazpacho Manchego is a must. I still remember my first plate to this very day and they left an everlasting impression. 

These are the ingredients for 6 people:

1/2 rabbit (make sure the liver is there)
1/2 free-range chicken
1 partridge (if you don't like partridge, substitute with another 1/2 of rabbit and chicken)
1 sliced onion 
1 full garlic head
1 red pepper
1 green pepper 
150g mushrooms
300 g grated tomato (without the skin - tinned will also do)
Olive oil
Saffron
Salt
Peppercorns
3 Bay leafs
Thyme
Approx. 3 litres water
300-500g  2-3 Packets of ‘Torta para gazpacho’ (pictured below)

Cut the partridge, the rabbit and the chicken into pieces or ask your butcher to do it for you.
Add all the meat to a pan with a large dash of extra virgin olive oil and start to fry the meat until it is nicely browned. Now add the tomato, the peppers, the onion, the whole garlic (unpeeled), the bay leaves, a sprig of thyme and about 20 peppercorns and fry for a further 5 minutes. 

Meanwhile, heat up the water and when you have finished frying add the water to the pan until it nicely covers all the meat. If you have any left keep it on hold for later just in case. Let it boil for about 30 minutes. After 15 minutes of boiling add the mushrooms and the saffron and test for salt. If the stock runs too low (below the level of the meat) and it starts to dry up just add some more hot water.

When it has finished boiling, remove from the heat. Take the meat out of the pan along with the garlic and let them cool down so that you don’t burn your fingers. Now take the meat off the bones (best to use fingers) and also peel the garlic (it should just pop out of the skin). 

Once it has all been deboned check the Gazpacho for any other small bones that might have been left in the stock and remove them. Most people just leave the bones in, but it so much nicer not having to worry about them. Return all the meat and garlic to the pan and the stock and add the unleavened bread pieces, one bag at a time, depending on your stock level.

The bread will soak up the stock so be careful, we don’t want it to soak up all the stock. Mix them in well and cook for a further 5 minutes and then let it stand for 5 minutes before serving. They go great with a glass of red wine and some crusty bread. I know it doesn't look very appetising but the flavour is out of this world!

Enjoy!