Nutrition That’s Delish

To enhance every meal, extra virgin olive oil and balsamic vinegar make a fine splash.

by PATTY LANOUE STEARNS

The Mediterranean diet—around for more than 5,000 years and considered one of the world’s healthiest—has been extensively studied for its nutritional benefits since the 1950s. It’s packed with fruits, nuts, legumes, vegetables, fish rich in omega-3 fatty acids, and uses little or no red meat, sweets, sugary drinks or butter.

Extra virgin olive oil (EVOO) takes a starring role. EVOO can do wonders for our health, according to the Mayo Clinic, Harvard Medical School and leading health and nutrition experts around the world. EVOO provides monounsaturated fat, which lowers total cholesterol and low-density lipoprotein (“bad” LDL) and raises high-density lipoprotein (“good” HDL). It also supports brain health, combats inflammation and high blood sugar levels, and contains antioxidants that protect against heart disease, cancer and other diseases.

A lesser-known component of the Mediterranean diet is aged balsamic vinegar, an acetic acid that also boasts amazing powers: It’s been shown to lower cholesterol, stabilize blood pressure and keep glucose levels stable in diabetics. Some research suggests it can also work as an appetite suppressant, and it contains strains of probiotic bacteria that are good for your gut.

Understanding that these ingredients were more than just a flash in the pan, Jim Milligan took a leap in 2008 from the international corporate world and opened a shop on East Front Street in Traverse City called Fustini’s Oils and Vinegars. He envisioned a niche market for his oil-and-vinegar emporium in the emerging foodie region of northwestern Michigan, and despite the Great Recession, it became an immediate hit.

Today townies and travelers flock to Fustini’s to sample the artfully labeled bottles filled with fragrant oils and vinegars. Tasters not only enjoy mouthwatering flavors but also learn how to use each product to enhance their meals. Special events, a cooking school, accessories, cookbooks and foodstuffs are part of the experience. Fustini’s features four to five SELECT extra virgin olive oils, 20 infused olive oils, two specialty oils, 35 balsamic and five non-balsamic vinegars.

Fustini’s Denise Walburg explains what sets real-deal extra virgin olive oils apart: “What makes EVOO a true EVOO is no heat or chemicals used in extraction, and no damage in the olive handling—sitting on the ground, getting wet, taking too long from harvest to milling, adding refined olive oil.”

She adds that because there is no governing body to verify authenticity and quality from adulterated and fraudulent products, “Fustini’s relies on taste as well as a chemical profile to ensure the highest quality olive oil.”

Walburg says Fustini’s SELECT EVOO is harvested on average three weeks earlier than most olives. “Three times the number of olives is needed for the same yield because they are still green, but the result is vastly superior olive oil with higher polyphenols and a longer shelf life.”

Fustini’s 18 Year traditional dark balsamic, from Modena, Italy, is made with Lambrusco, Sangiovese and Trebbiano grapes. The first mention of this thick sweet-sour vinegar dates to the 11th century. In early days it was used as a disinfectant and a cure-all; today it’s a divine ingredient for everything from apps to desserts.

To Your Health

For salads, use two parts oil to one part balsamic. Pair brighter balsamics with sweeter lettuces. For stronger flavored leaves, like arugula, pair Gremolata olive oil with Citrus Oregano balsamic, or Persian Lime with Pomegranate balsamic.

For a healthful Mediterranean-inspired appetizer, try Greek yogurt blended with Fustini’s citrus oregano balsamic, Fustini’s Delicate SELECT olive oil and za’atar seasoning. Serve the yogurt alongside pita chips, cherry tomatoes, mixed Greek olives and cucumber slices.

Because Fustini’s oils and vinegars are preservative-free, mix just before using when making dressings, marinades and sauces.

For hands-on fun, sign up for one of Fustini’s virtual smallgroup classes at fustinis.com.