The solstice on June 20th may mark the official start to summer. But here in Canada, this Victoria Day May long weekend is the unofficial start. Which means it’s time to fire up the barbecue! So today I’m sharing a recipe for Grilled Chicken with Sundried Tomato Bruschetta. It calls for both sundried and cherry tomatoes as well as basil and fresh mozzarella. And it couldn’t be simpler to make. Just toss the tomatoes and mozzarella with olive oil, balsamic vinegar, capers and shallots and spoon it over grilled chicken breasts. It’s equally tasty whether the chicken is served hot off the grill or at room temperature. Just be sure to use an excellent quality olive oil as it can make all the difference.
Ages ago I “adopted” an olive tree in the Marche region of Italy. I receive oil from it (and other regions of Italy) four times a year via a company called Nudo Adopt. It is so delicious, I use it daily – invariably over vegetables. And tomatoes with olive oil is a match made in Mediterranean heaven!
Sign up to my newsletter today to receive the recipe for Grilled Chicken with Sundried Tomato Bruschetta. And then read on for more on how a drizzle a day of olive oil will boost both your taste buds and your health.
A daily drizzle for a longer life
To identify a high-quality olive oil, start with the label. Look for “extra virgin olive oil” (EVOO), which indicates the oil was made from the first cold pressing of olives without the use of chemicals or heat. Check for a harvest date—fresher is better (ideally within the past year). Also, look for certification seals from reputable organizations like the International Olive Council (IOC) or California Olive Oil Council (COOC), which indicate adherence to strict quality standards.
Packaging matters, too. Quality olive oil is sold in dark glass bottles or tins to protect it from light, which can degrade the oil. When tasting, a good EVOO should have a fresh, grassy, fruity aroma and a slightly bitter, peppery finish. These are signs of a high content of polyphenols, which contribute to its health benefits. So always store your olive oil in a cool, dark place.
EVOO is rich in monounsaturated fats. These help reduce LDL cholesterol (the type associated with increased risk of cardiovascular disease) while boosting HDL cholesterol (the type that helps to remove excess cholesterol from the blood). The oil’s antioxidants, such as oleocanthal and vitamin E, combat inflammation and oxidative stress, which are linked to heart disease, cancer and cognitive decline.
Regularly consuming EVOO has been associated with lower risks of cardiovascular disease, improved blood pressure and better blood sugar control. It may also support brain health and protect against Alzheimer’s disease due to its anti-inflammatory properties. Olive oil is a staple of the Mediterranean diet, which is widely regarded as one of the healthiest eating patterns.
Savour a daily drizzle — over vegetables, grains, pasta or soups, in salad dressings, dip and marinades and as a base for medium-heat cooking — and savour the prospect of a longer life.
Enjoy the May long weekend!