Dry January is officially at the halfway mark and if your usual go-to drinks are starting to feel a little uninspiring, this is your sign to shake things up. Chef Richard Sandoval’s Art of Zero-Proof collection proves that going alcohol-free doesn’t mean sacrificing flavor, ritual, or creativity. He designs each recipe with the same care as a craft cocktail, making eight refreshing mocktails to carry you through the rest of the month and maybe even after.
Who is Chef Richard Sandoval?
Chef Richard Sandoval is an international restaurateur and staple chef of modern Latin cuisine. He is known for blending traditional Latin flavors as well as contemporary culinary techniques to make his unique creations. A four-time James Beard Award nominee, he has built a global restaurant portfolio spanning more than 60 concepts across the the world and continues to innovate the beverage space, with his zero-proof and cocktail programs.
N/A bourbon, homemade bitters, and then a final aromatic veil of smoke make this mocktail feel straight out of a fantasy novel. A bit of vanilla as well as agave take this recipe a long way.
This isn’t your usual Penicillin. Lapsang souchong tea creates a vibrant base for this beverage before layering a ginger-honey shrub, N/A bourbon, and a blackberry jam swirl.
Fresh aloe vera and a tart apple shrub are the answers to a delicious mocktail. In this No-Groni, Chef Richard swaps gin for Seedlip Garden 108 which adds herbal notes.
Those straying away from alcohol can still enjoy a highball. This particular recipe focuses on the flavors of yuzu and crisp cucumber then uplifts them with hints of bergamot and cedar.
Allow Chef Richard to take you to the tropics with this silky-smooth mocktail. The use of whole milk and coconut water blends with pineapple juice, lime juice, and mango puree for something much better than sparkling water.
Hibiscus tea doesn’t have to be served in a mug. Giffard Non-Alcoholic Grapefruit Liqueur is the star of the show here as elements of the tea, hazelnut, as well as fresh citrus balance out the bitter liqueur.
A cozy Espresso Martini is just the thing for a cold winter night and this recipe is also an easy one to follow. It uses cold brew coffee, butter-flavored popcorn infused coffee liqueur, as well as a clove and cinnamon cold foam for something different.
A margarita that’s just tequila is boring. But this Margarita Verde mocktail engages every one of your senses with Pandan and jalapeño syrup, Hoja Santa and pink pepper oil, and oolong salt for the rim. Then, a smoking palo santo stick on top makes the perfect garnish.
There’s nothing better than warming the soul with a homemade bowl of soup. Now that the weather is beginning to cool, there’s a good chance you’re gravitating towards a hearty, filling bowl of goodness for lunch and dinner. From chicken noodle to exotic butternut squash, we’ve got you covered with the below delicious homemade soup recipes.
French Onion Soup has a special place in our hearts because it requires a central technique for good cooking — caramelizing onions. Browning or carmelizing onions is an exercise in patience and expands basic cookery chops in building flavor. It’s a cooking tenet applicable anywhere but should be mastered here in all its melty goodness.
Experience shows that the less stress you bring to the dinner table, the smoother the ride. Try this very simple, healthy, and nutritious Alphabet Soup. Serve with crusty bread and butter. Perhaps you garnish with a bit of popcorn to keep the kids interested.
Vegetable soup is soul-soothing goodness, perfect for long wintery days or stormy summer nights (especially when you need to use up the yellow squash and zucchini from your garden).
This Caramelized Fennel, Onion and Pea Soup recipe is a warming and delectable winter soup created by fusing together varying local ingredients seasoned with warm spices and decadent textures.
This Spicy Sausage and Greens soup is a tantalizing, nutritious meal perfect for any time of year. Don’t let the short list of ingredients fool you. This delicious recipe is packed full of flavor.
This particular recipe pairs the veggie virtues of farm-fresh squash with a bit of Southeast Asia in the form of yellow Thai curry and coconut milk. Liokareas Cold Fused Leek Olive Oil adds a note of complexity!
Everyone we know has a childhood winter lunch memory of tomato soup and grilled cheese sandwiches. Warm yourself with a cup of homemade soup (and a few memories) by whipping up a batch for yourself. Share with kids and grandkids to pay those fond memories forward.
Our Vegetarian Italian Wedding Soup made with Impossible Burger meatballs will warm you up in the best possible ways. Celebrate your Meatless Monday Zuppa with a twist and twirl.
A little bit of citrus and tang in a soup can wake you right up on those chilly days. This Lemon and Fregula Chicken Soup is similar to a traditional chicken soup but with small ball fregula pasta, broccoli, and plenty of lemon. Make a huge pot and freeze it for the next time you feel a cold coming on.
The simplicity of Roasted Pumpkin Soup makes for a quick and easy recipe that you can make in just an hour or two. A fresh pie pumpkin turns into a smooth, delicious treat with the help of chicken or vegetable stock ad plenty of seasonings. Just don’t forget toasted sesame seeds and fresh herbs for garnish.
In case noodles are not exactly your thing, try a chicken soup that uses filling wild rice instead. This recipe packs a bowl full of chicken or turkey breast, a homemade poultry broth, long grain wild rice, celery rib, carrot, and onion. It’s a little creamy and each spoonful is surely better than the last.
There’s nothing wrong with plain old squash but we like to think that a bit of extra spice makes everything better. This Curry Squash Soup features a coriander crème along with a hefty handful of turmeric, vegetable stock, orange zest, and coconut milk. Plus, you’ll also make a pepita brittle to garnish with.
Clam chowder and seafood gumbo are great but Tuscan Clam Soup is meant for the fall and winter time. Fresh clams cook in a deeply rich tomato sauce that infuses garlic cloves, parsley, dry white wine, and black pepper. You’ll want a few slices of country bread on hand to sop us all the broth.
You may believe you can only get Pork Wonton Soup at your local Chinese restaurant but it’s actually a breeze to make at home too. Once you have your ingredients ready, all you have to do is bring your broth to a boil, create pork meatballs, then add the bok choy and wonton wrappers. In not even half an hour you have dinner ready.
Not every soup has to include meat or cream. In fact, vegan soups are an opportunity to allow fresh produce to shine. This Vegan Mushroom Potato Soup combines three types of mushrooms along with shallots, garlic, Yukon Gold potatoes, thyme, red pepper flakes, and vegetable stock. Though you can feel free to experiment with other types of wild mushrooms and russet potatoes.
Joumou is a traditional Haitian soup that relies on pumpkin, beef, and pikliz. Pukliz is similar to a pickled slaw but with lots of spice and heat. Cooking up these ingredients along with habanero or Scotch bonnet chile is sure to clear out your sinuses and warm even the coldest of bones.
Everyone should have a tomato soup recipe in their back pocket and this one specifically uses heirloom tomatoes. The addition of fried basil and a basil oil take it beyond what you get in a can and add that homemade feel.
French Onion Soup with its bubbly golden cheese and rich onion broth are a must for the cold months. To make life as easy as possible, we’re showing you how to make a delicious serving all in one pot.
Apple pear syrup or appelstroop adds a tang to various recipes with its distinct flavor. In a Dutch Treat Beef Stew it adds to the depth of flavor and creates a unique taste you won’t find elsewhere.
What’s better than a soup you can prepare entirely in a slow cooker? This Tom Kha Gai from Martha Stewart focuses on lemongrass as a staple to build the rest of the soup upon. It includes a creamy mix of coconut mix, carrots, lime leaves, chicken, mushrooms, and plenty of herbs.
For our Seafood Chowder, we pack a savory broth full of cod, scallops, clams pancetta, potatoes, and tomatoes. To build up the broth we use seafood stock, white wine, dill, tomato paste, and a handful of seasonings.
For more ways to warm up your cold hands and put a smile on your face, try:
When you think of a salad you probably transport yourself to a cooling lunch on a hot summer day. But, salads don’t belong exclusively to the warmer months. In fact, from December to March you’ll find citrus fruits at their peak. That means a whole range of flavorful, juicy, colorful additions to your salad. Plus, they work well with winter vegetables like beets and radicchio, which are readily available in the chilly season. Try our winter salad recipes! They’ll help you create a meal that’ll brighten your day and get you through even the coldest, darkest, snowiest parts of the next few months.
The mix of fresh grown citrus fruit and a homemade Basil Vinaigrette make this Citrus and Seed Salad a winter delight. The bright flavors in this salad will add a little sunshine to your plate and rescue you from the winter blues.
Radicchio — beautifully magenta, leafy, and cabbage-like — offers up a pleasing vegetal bitterness. Charring the radicchio takes down the bitterness a notch. That also introduces some smoky notes, and extends its virtues into lots of wintery options. You could try a small plate of charred radicchio or you could go a bit further with this Charred Radicchio Salad recipe.
The earthy, sweet-yet-tart zing of pickled beets and other cold weather vegetables like cauliflower is loved by many. For our Pickled Veggie Salad with Mustard Dressing, pick up some pickled beets and stone-ground mustard. Then plate up a healthy, beautifully flavorful winter salad with an infusion of vitamins and minerals.
In this COLDCO Bitter Greens Salad with Cranberry Vinaigrette, throw in your favorite salad toppings like freshly shaved parmesan cheese, roasted pepitas, and sliced citrus fruits. These elements, combined with the tangy notes from the vinaigrette, create a burst of flavor in your mouth perfect for the winter months.
Hand-picked beets are wonderful winter fare. They’re actually at their best late in the season, when they’ve had time to accumulate the natural sugars and earthy flavors. With this Roasted Beet Salad recipe, you can bring out all their flavors with a quick roasting session. Add drizzle of delicious French Vinaigrette for extra flair.
This Shaved Brussels Sprouts Salad has it all. There’s health benefits and savory flavor from the brussels sprouts, a touch of sweetness from the cranberries, and a delightful homemade dressing to top it off. Sure to liven up any salad station!
After a quick trip to your local farmer’s market, use those fresh ingredients for our COLDCO Farm Winter Salad. This recipe is made special with bitter Italian greens, grated parmesan cheese, chopped hazelnuts, and a tangy vinaigrette that you’ll want every last drop of.
Part of what makes this salad so nutritious is the use of kale and purple radicchio as winter greens. But, it also fills your bowl with black-eyed peas, blood oranges, pecans, cornbread croutons, and a zesty orange citrus vinaigrette.
Though you won’t find any greens in this salad, the combination of winter citrus and vegetables is utterly scrumptious. Here you’ll plate beets, grapefruits, and clementines with an orange olive oil vinegar on top.
We’re taking all of our favorite winter greens and packing them into one big salad. Think black magic kale, arugula, various lettuces, fennel, onion, turnips, and Parisian carrots. Then, you’ll make a vinaigrette out of lemons, hemp seeds, dill, and other seasonings that elevate this recipe further.
Baby kale, artichoke hearts, and citrus are all ingredients that thrive in the colder seasons. In this salad, we’re marinading artichoke hearts in lemon juice and citrus zests that also help to create the dressing. It’s all served on a bed of baby kale, Brazil nuts, red onion, and olives.
For some of the most opinionated people in football, Steelers fans, our spin on a Moscow Mule with the Armchair Quarterback, serves up a hometown cocktail special for the big playoff game against the Houston Texans on January 12 at 8 p.m.
Try Specialty Whiskey for the Steelers’ Playoff Game Against the Texans
Because we’re from Pittsburgh, and we know the vast majority of hometown fans are loyal to Pittsburgh brands as much as we are, we chose Red Ribbon Mint Ginger Ale and the Dubliner Steelers Select Irish Whiskey to create this cocktail. Skip the beer and feel a little classy in your recliner while sipping this cocktail and shouting out your own personal judgments about what’s happening on the field. After a couple of these babies, the offensive coordinator just might be able to hear your loud opinion about what he did wrong at third and long through the television.
Canned fish… tinned fish… whatever you call it, it’s trending, and for good reason. Delicate filets of herring, tuna, sardines, anchovies, and more seem to last forever when you preserve them in a salty brine. This also makes them lasting on the shelves of grocery stores and helps keep their prices low in this age of tariffs. Our recipes below provide you with inexpensive but flavorful meal ideas that stretch these fish further than just straight out of the tin. Lunch and dinner have never been so easy.
Canned herring is naturally salty and a rich marinade preserves them in their packaging. Rather than eating them straight from the container, upgrade them by pickling in vinegar with mustard seed, allspice, cloves, bay leaves, and a bit of sugar.
If the slippery texture of sardines turns you off, maybe frying them will change your mind. A mixture of crispy sardines, onions, vinegar, and raisins slathers onto a slice of barley sourdough. Finish it all with pine nuts and parsley for an elegant bite.
Anchovies are for more than just on pizza. By creating a panelle chickpea fritter from scratch, you get a base that you can dress up with a variety of flavors. Think ricotta cheese with za’atar seasoning, lemon juice, and anchovy fillets.
Since pasta is another ingredient that’s sure to stay reasonably priced this year, at least if it’s domestically produced, combine it with affordable canned anchovies. A light lemon olive oil drizzles over a dish of black olives, anchovy fillets, carrots, capers, and a variety of spices.
There is something so nostalgic about tuna salad that even when it’s just between two pieces of bread it’s delicious. Bulk up your usual recipe with the addition of chopped red onion, lemon juice, white beans, arugula, and spring salad mix.
Another way of combining pasta and canned fish is in our Bigoli in Salsa recipe which features sardines or anchovies and a white wine sauce. Using whole-wheat spaghetti adds another healthy element, showing that taking care of yourself can be accessible too.
Buying protein at the grocery store in 2026 can be terrifying. You never know how high beef prices will be or what will even be available. But, chicken is always there as an affordable protein that’s readily available any time of year. Not to mention, you can usually stretch a whole roast chicken into multiple meals. The recipes below remind you the versatility of chicken for dinner to help make shopping at a low-cost, easy. No more breaking the bank just to enjoy the taste of something delicious.
You can’t go wrong with a roasting chicken that’s big enough to feed the whole family. Juicy and succulent, this recipe prepares the chicken with fresh garlic, onion, lemon, and bunches of herbs. Throw in tender potatoes and carrots for a traditional dinner.
A one pan skillet recipe means that you can prepare everything in one go. Think of this as a deconstructed enchilada with a savory mix of chicken, green chile peppers, and enchilada sauce all under layers tortillas, cheese, avocado, and slices of lime.
When chicken wings are restaurants are too expensive for eating out, making them at home offers a solution. Marinating these wings in lime juice, fish sauce, brown sugar, garlic, ginger, and lemongrass means a crispy product. Try serving your them with a Thai pepper dipping sauce.
Keto on a budget. Martha Stewart was our inspiration for these diet-friendly Chicken Roll Ups. Spinach and mozzarella pillow inside chicken breasts wrapped in pieces of prosciutto. Each sits in a lemon artichoke cream sauce that’s made with herbed Boursin cheese.
Crafting a filling soup leaves you with leftovers to supplement your meals the whole week long. Rather than stick to your usual chicken noodle, try a chicken and wild rice soup that packs the bowl full of veggies. You’ll even make your own broth from scratch so you’re sure to use the entirety of your roasted chicken.
The best part about fajitas is being able to dress them up however you please. Let us take the ropes to help you create a scrumptious pan full of fajita chicken with peppers and onions. Then, let your imagination run wild with your topping such as pico, lime wedges, sour cream, avocado, queso fresco, and much more.
As the year of 2026 increases price points, absolve your stress with a comfort meal. Our Martha Stewart-Inspired Chicken Pot Pie is the best of both worlds as it’s affordable to make and nostalgic too. A crispy crust breaks open to reveal a warm filling of chicken, peas, carrots, and onion.
Craving breakfast for dinner? Chicken and Waffles is the answer. Learn how to make Southern fried chicken strips that use buttermilk, chili powder, paprika, and a seasoned flour for a decedent taste. The honey butter sauce mends the bridge between these two worlds of savory and sweet.
Is the sizzle of a fantastic steak or the crackling crust of a well-roasted duck a satisfying antidote to much screen time? The answer for 2026 appears to be yes! As Americans seek balance in an increasingly digital world, high quality meats and analog dining rituals are becoming a prominent part of the broader analog trend.
The Rise of Analog Experiences in a Digital World
After more than a decade of rapid increases in daily screen time, Americans are showing signs of digital boredom. Screen time is gently tapering off, and analog amusements are stepping in. Vinyl record sales are up 18% for each of the last five years, with Gen Z leading the way. They embrace vinyl for the warmth and depth of old school recording and methods and home stereo equipment. Cassettes and DVDs are showing signs of revival, too.
35mm film and Polaroid photography are also on the rise, with both professionals and amateurs seeking more less predictable and “precise” ways of recording life and creating art. Expression and emotion are what matters most here, not mere accuracy.
Analog Dining and Dinner Parties Make a Comeback
The analog movement has found strength in the food world as well. Dinner parties are on the rise, thanks to the need to slow down and connect offline.
Pinterest and Instagram searches for dinner party dining rose 160% from 2024 to 2025, with continued strength across the last 12 months. The appeal here lies in making emotional connections with friends, family members, and associates…and in the sensual, tactile rituals of preparing, serving, and eating food.
Creative table settings, thoughtful choices of food and music, and hand-picked guest lists, help to create unique and memorable moments to share with others.
High-Quality Proteins are at the Center of 2026 Food Trends
While vegan- and vegetarian-friendly vegetable-based dishes, sharable salads, and easy-peasy crostini are important in the foods served at today’s dinner parties, high quality proteins also have a major presence. Digital trend watcher charm.io observes a 57% increase YOY in TikTokShop revenue around the keyword protein and 150% increase in views. Among the prime ingredients: beef, tinned fish, duck, and pork.
These premium animal proteins are not just ingredients. They are part of a larger shift in how consumers think about food quality, pleasure, and sustainability.
Consumers Choose Fewer, Better Ingredients
“Consumers in 2026 are rediscovering pleasure and pragmatism in food,” says Gabriel Llaurado, co-founder of Meat N’ Bone, a Miami-based premium butcher known for its high quality meats. “Tinned fish has gone from niche to weeknight luxury — it’s wellness, convenience, and indulgence in one tin. At home, people are reaching for fewer, better ingredients: local beef, Wagyu blends, and regenerative proteins continue to thrive because shoppers aren’t eating less meat — they’re eating smarter, trading up for quality.”
Llaurado continues: “We’re also watching the great plant-based reset: consumers are moving away from overly engineered substitutes and embracing honest, whole-food simplicity. People want satiety, clean ingredients, and portion-controlled satisfaction. It’s not about restriction anymore, it’s about feeling good and eating well. Even as AI reshapes industries, one thing it can’t replicate is the sensory and emotional depth of cooking or dining together. The sound of a steak hitting the grill, the aroma of rendered fat, the warmth of sharing food — those are timeless human experiences, and that’s exactly where food culture is heading: back to connection, back to authenticity.”
High-Quality Beef: A Star of Home Cooking
High quality beef is a standout withing the premium protein category.
“I think there’s been a real shift toward people caring more about the quality and sourcing of their food, especially animal proteins. There’s also less fear around fat now, with more people understanding that healthy fats have a place in a balanced diet. I’ve definitely seen more interest in high-quality beef recipes. One of my favorites is a steak chimichurri bowl from my cookbook. I make it with medium rare skirt steak sliced thin over rice, topped with a vibrant chimichurri sauce and quick pickled onions for a pop of acidity. It’s such a satisfying way to enjoy a great cut of meat,” Sharf notes, highlighting exactly the kind of simple, analog pleasure that defines 2026 food trends.
Duck Takes Flight as a High-Quality Meat for Home Cooks!
Duck is another high-quality eat seeing a major rise in popularity.
John-Paul Bulow, co-founder of Santa Fe-based Beck and Bulow, purveyor of a wide variety of top quality meats, seafood, and charcuterie, saw an important embrace of quality proteins during the 2025 holiday season. “We noticed during our Thanksgiving sales period that customers opted for higher end meats over turkeys,” he commented. “Beef in general, was in the lead in the form of prime rib, wagyu, and beef/ bison tenderloins. Duck has definitely been part of a strong holiday season last year, as well.”
Joey Jurgielewicz, III, director of business development at respected Eastern PA duck farm Joe Jurgielewicz & Son, asserts that the trend of people cooking at home is expected to continue. This will lead,” he says, “to consumers being more experimental in meal preparation and planning as they look to recreate the excitement of going out to eat. As an example, duck meat, once a seasonal special at white linen tablecloth restaurants, has transitioned to a regular menu item. Duck meat producers are also creating products geared toward home chefs that are easy to prepare. Fully cooked offerings like a roasted half duck, duck carnitas, duck sausage, or other options like a duck pot pie enable home cooks to create a restaurant quality experience at home that will impress families and friends and leave them asking for more.”
Duck in Everyday Grocery Stores and Home Kitchens
We’ve observed signs of the rise of duck in the Pittsburgh area. Aldi grocery stores have been offering frozen whole ducks for under $20. Aforementioned Joe Jurgielewicz & Son offers their products at Strip District Meats. Praised by athletes for its coverage of all essential amino acids and high iron content, duck looks ready, if you’ll forgive the expression, to soar.
If you’re intrigued with the flavor possibilities, Try one of TABLE Magazine’s delicious duck recipes:
Maxine Sharf is also a duck fan. “Peking duck is one of my all-time favorite Chinese dishes. The duck is roasted until the skin is perfectly crispy, and it’s served with thin pancakes or sometimes soft white buns, along with sliced green onions and hoisin sauce. It’s a meal that feels celebratory and special. In my family, it’s something we usually go out for rather than make at home.”
American Quail or Iberico Pork: Emerging High-Quality Meats
Another new candidate in the high-quality protein category is quail. Manchester Farms, the oldest and largest quail farm in the United States, has seen a huge rise in demand for both quail meat and eggs. Like duck, quail is a popular protein for fine dining chefs that is now starting to gain more popularity with home cooks. To be honest, we have not yet explored quail at TABLE, but a handful of quail recipes on the Epicurious site have us feeling quail-curious!
Iberico Pork, the “Wagyu of Pork”
A few clever influencers moved Iberico pork closer to the center of foodie conversations in the United States last year. Free-range, acorn-fed animals produce fat-marbled meat with notable flavor and texture. Said to be the wagyu of pork, Iberico seems to be following the same path as top quality beef: it’s an indulgence worth splurging on once in a while. Campo Grande, a notable online purveyor of Iberico pork, offers a free cookbook with qualifying purchases. It’s worth checking out.
Dining at Home in 2026: High-Quality Meats Meet Analog Rituals
As we move into 2026, high quality meats are emerging as a defining expression of the analog trend: slower, more tactile, and deeply rooted in shared experience. From Wagyu beef and tinned fish to duck, quail, and Iberico pork, consumers are choosing fewer, better ingredients that deliver both flavor and emotional satisfaction. Home cooks are entertaining more, experimenting more, and caring more about provenance, technique, and ritual. In a culture saturated with screens and algorithms, the simple act of gathering around a table to savor a thoughtfully cooked piece of meat feels not just nostalgic, but necessary.
High quality meats and premium proteins are no longer reserved for restaurants. They are becoming a major part of home cooking and dinner party culture. For anyone watching 2026 food trends, one message is clear: the future of home dining is meaty and deliciously analog.
How Extra Virgin Olive Oil and GLP-1 Can Benefit Your Health
“GLP-1 is a naturally occurring hormone that activates in response to the food that we eat,” says Nasser Abufarha, founder and director of Canaan Palestine, a mission-based business and olive oil producer headquartered in Jenin, Palestine. “With more GLP-1 in your system you’ll feel full for longer, have improved glucose tolerance, have an increase in cardiovascular health, and your digestive process will slow so your body can absorb more of the vitamins and nutrients you ingest.”
Photo Courtesy of Melina Kiefer
Where to Source High-Quality Extra Virgin Olive Oil
Adding a few tablespoons of extra-virgin olive oil a day can enhance overall wellness, the key is to source high-quality varieties — and we’ve done the groundwork for you:
Frankies 457 Extra Virgin Olive Oil is fruity, nutty, deep, and bright. and made with olives grown and harvested on Frankie’s Farm in Sicily, which is owned and run by Brooklyn-born chefs Frank Falcinelli and Frank Castronovo. Look for 457 EVOO at frankies457.com, Whole Foods, or at F&F Pizzeria in Mt. Lebanon, where the two Franks celebrate all that’s Italia.
Named for the forefather who in 1850 acquired an olive orchard in Kalamata, Greece, Liokareas takes their polyphenols — specifically oleocanthal — seriously, offering their RX High Phenolic Extra Virigin Olive Oil. With just one tablespoon of the RX oil per day, reports the Pittsburgh-based purveyor, the strong presence of oleocanthal, a powerful anti-inflammatory, will “combat disease and promote longevity.” Indeed, it was cited as the World’s Healthiest Olive Oil five years in a row at the Oleocanthal International Society’s“World’s Best Healthy EVOO Contest.”
Mediterra Bakehouse, the artisan bread bakery that opened in 2002, operates three cafes in Sewickley, Mt. Lebanon, and Lawrenceville. The lively spots offer a broad menu of breakfasts, baked goods, sandwiches, specialty boards and bowls, as well as a curated mercantile stocked with vinegars, cheeses, pastas — and olive oils. While the oil offerings lean heavily into Greek sources, which is fitting with the Ambeliotis’s family heritage, they also feature polyphenol-heavy Italian oils pressed from Crudo (with notes of almonds and artichokes) and Nocellarra (nutty, fruity, and rich) olives. These early-harvest oils, pressed from the first culling of olives, are rich in natural polyphenols.
The roster of seven Canaan Palestine oils are born from olive trees that are more than 1,000 years old. Nasser Abufarha, who earned his doctorate at the University of Wisconsin, wove regenerative agriculture techniques and high-quality production to “ensure each bottle is bursting with flavor and beneficial compounds that naturally support GLP-1 production.” Their Rumi Olive Oil from Surri olive trees — a tree indigenous to Palestine — is their most complex offering with a fruit-forward taste that turns tangy and bitter before finishing on a spicy, peppery note.
The History of Olives
Olives, of course, have a deep history, playing a major role in the culture of some of the earliest civilizations, including Greece, Egypt, Phoenicia, and Rome. Resilient and able to flourish in a multitude of challenging conditions, the olive tree lent its fruit to these ancient cultures for food, religious rituals, lamp fuel, and use in cosmetics.
Early on, olive oil was also embraced for its health-promoting virtues, with the first mention of its medicinal qualities in the Ebers Papryus, an Egyptian medical text from 1550 B.C. Hippocrates, the Grecian father of medicine, called olive oil “the great healer.”
But olive oil didn’t significantly expand its reach into American supermarkets until the early 1980s. Prior to that, it was available mainly at specialty and ethnic grocers. While not a huge hit with many consumers, perhaps due to extra virgin olive oil’s robust flavor notes, it went over well at restaurants.
Photo Courtesy of Jonah Townsley
How is Olive Oil Healthy?
In 1981 The New York Times published an article highlighting research purporting the health benefits of monounsaturated fat. This was a big deal for the olive oil industry, which had suffered when, in the 1960’s, many U.S. doctors and the food industry demonized fats as artery-clogging and weight gain-inducing. Americans were encouraged to replace fatty foods with low-fat alternatives. Not surprisingly, rates of obesity began to rise when a diet with moderate fat consumption was replaced with one focused on simple carbohydrates and sugar. (Other factors contributed, such as the rise of processed foods and more sedentary lifestyles.)
Subsequent studies differentiated between saturated fats and unsaturated fats, pointing out that monounsaturated fats are very beneficial to human health, citing populations who rely heavily on extra virgin olive oil as part of their diet as having far less cardiovascular disease. (Here’s looking at you, Mediterranean cultures.)
The Problem
But the food industry was — and still is — a marketing powerhouse with a history of encouraging the consumption of processed simple carbohydrates and sugary convenience foods. These tempting options proved to hard habits to break, and many Americans did not embrace the health benefits of a diet of whole foods and unsaturated fats.
As the U.S. tries to dig out of a constant state of poor health, there is growing awareness — and availability — of health-supportive foods, such as olive oil.
And while curing an epidemic, or revolutionizing one’s entire way of eating, might seem overwhelming, small changes can make a significant difference, such as adding 2-3 tablespoons of high-quality extra virgin olive oil to our plates per day.
The Solution
For those ready for a bigger step, High Phenolic Extra Virgin Olive Oil is now available. The standard for EVOO is 250 mg of polyphenols per kilogram of oil, but HP-EVOO can include as much as 1,000 mg per kilogram.
How does consuming fat help reduce obesity? Eating fat does not make one fat, and poly and monounsaturated fats provide substantial nutritional benefits.
Extra virgin olive oil is a monounsaturated, health-supportive fat. Consuming this type of fat — along with a high-fiber meal — actually slows the passage of food through the GI tract. This slow down gives hormones a chance to get cracking and tell the brain that the body has taken in food. Plus, mindfully eating, at a slower pace, allows one’s brain to catch up to the stomach, and feelings of satisfaction set in before over-consuming energy (calories).
Slower digestion, when also coupled with the elenolic acid found in olives, helps lower and control spikes in blood sugar. When insulin release and blood sugar level are less erratic, the effect is less drastic signals of hunger.
Consuming moderate amounts of fat, which help a body feel full, can help one consume less calories overall. Satiety, the feeling of fullness, also comes from the psychological feeling of satisfaction. The mouth feel of fat, and the richness of foods that contain fat are recognized by the brain as signs of nutritional density. A high-quality olive oil, for example, will provide a deep flavor and textural experience.
The Magic of GLP-1 and Olive Oil
The robust flavor of a quality EVOO can also indicate high levels of polyphenols, which increase the presence of GLP-1 in the small intestine. Once used only to regulate blood sugar in diabetics, synthetic versions of GLP-1 revolutionized the weight-loss industry.
But when we ingest olive oil, it also activates GLP-1, one of the hormones that regulates movement through the gastrointestinal tract, communicates with the brain’s reward system, and controls blood sugar.
What is GLP-1?
The injectable GLP-1s are super-charged versions of the hormone our body already makes, and something of a quick fix for moderate weight loss. The prescription version stays in the blood stream longer, giving it more time to affect the brain, and having a greater impact on the pancreas and stomach. This is why these medications result in such rapid weight loss, but also some tough side effects. The injectable GLP-1 slows down the emptying of the stomach so much that it can cause stagnation and possible weakening of the muscles responsible for peristalsis. It can also cause a complete disinterest in food because it works so well on the brain’s reward receptors. This can result in undereating, which can then cause muscle atrophy, and hair loss.
Moderate consumption of extra virgin olive oil, especially HP-EVOO, can promote a healthy environment where GLP-1 hormones are produced and able to work naturally.
Connecting the Gut to GLP-1
In addition to slowing digestion, and increasing psychological satiety, EVOO can improve the health of our gut microbiome. The term gut is vague — sometimes it’s used to describe every organ involved in digestion, but typically, it refers to the stomach and intestines. Biome is used to describe the living environment that exists in the intestines. A lot happens in the gut; it even has its own direct line to the brain: vagus nerve. Often the gut is referred to as the second brain, because it has its own special nervous system — the enteric nervous system. As previously discussed, the gut releases hormones, making its health of great importance to the endocrine system. The gastrointestinal tract is the body’s largest endocrine organ. The endocrine cells within the GI are collectively called the enteric endocrine.
Because GLP-1 is a hormone released in the small intestine, its efficacy is greatly affected by the health of the gut biome.
Powering Your Immune System, Too
We can’t leave out the immune system either, as the gut houses up to 80% of the body’s immune cells, making it the largest site of immune activity in the body. This is why protecting the gut is pivotal in combating chronic disease.
Chronic inflammation is linked to chronic disease, and good gut health can help to regulate inflammation. The lining of the intestines needs to stay intact to allow for the absorption of nutrients and to prevent the leaking of bad bacteria and food particles. The intestines are full of tiny organisms that comprise the gut biome. Having a robust colony of helpful microorganisms is what keeps the intestines working at their prime. That Standard America Diet, ruins this too. Bad bacteria loves refined sugar, additives, and preservatives. When this is consumed, the bacteria becomes fueled and can out number the good bacteria. This imbalance can cause leaky gut which can be a contributing factor in skin problems, cholesterol imbalance, mood disorders, food allergies, and other immune dysfunctions.
Photo Courtesy of Boudewijn Huysmans
So, How Can You Use Extra Virgin Olive Oil to Benefit Your Health?
How can you care for your gut? Extra virgin olive oil, in addition to a diverse, plant-fiber rich diet is a simple and natural, first step. EVOO is one of the best whole food sources of polyphenols, which are antioxidant compounds in plants. There are around 8,000 of them in nature and good gut organisms love them. When you consume polyphenols the gut bacteria eat them up and produce short-chain fatty acids that keep the lining of the intestines healthy. A high-quality EVOO has a peppery flavor, slight bitterness, and might cause a burning sensation at the back of one’s throat: These are all signs of the presence of lots of polyphenols. Red cabbage is another source of high levels of polyphenols.
Polyphenols are mighty but fragile. Production, and improper storage, of EVOO can jeopardize the presence and amount or polyphenols available.
Key Components
For the greatest health benefits look for: cold-pressed oil sold in a dark glass bottle; a date of harvest, press, or expiration; and the words “high phenolic” in an evoo.
Heat and chemicals are a polythenol’s worst enemy. With that in mind, consumption of EVOO like adding it to a smoothie, juice, salad dressing, or drizzling on top of a dish is ideal. But, you can also use it for cooking at low-to-moderate temperatures. It is possible to use olive oil at higher temps, such as frying, but with the increase in temperature, there is some decline in nutritional potency. Even at higher temperatures, EVOO is a better choice than many vegetable and seed oils.
The might sounds like a stretch, but a healthy gut can also improve mobility. Stability of the skeleton, muscle strength, flexibility, and cushioning and lubrication in the joints, improve with proper nutrition. As we age, we lose bone and muscle mass, and cartilage in the joints can become craggy and painful. Poor nutrient absorption, the presence of free-radicals, and chronic inflammation can begin this process prematurely.
A Splash of… Vitamins?
It’s not just EVOO’s antioxidant polyphenols that help here, but also fat-soluble vitamins, which as the name implies; require dietary fat to be absorbed by the body. Vitamins A, D, E, and K play major roles in skeletal and joint health. On its own, olive oil is high in vitamins E and K, and it also improves the absorption of A and D. The combination of EVOO’s polyphenols and these fat-soluble vitamins can prolong the life of the body. It’s like changing the oil in a car. If you put bad oil in a car, the engine will not survive as long as it could if there was good, clean oil to keep it humming. Same for the body — without proper care, cells and the structures built with them can oxidize and become brittle and rough.
It’s fascinating how the mechanisms of the body work together and have bidirectional relationships. The body is like any environment in which all the systems must work in sync to achieve optimal health. If the gut biome starts to get out of whack, there may be an increase in inflammation. Inflammation may cause joint pain, and joint pain may lead to less movement. Less movement can lead to weight gain. Then weight gain strains the heart and we see the beginning of chronic heart disease. This chain of events can start in several different places within these bidirectional relationships, and present in many different ways. That’s what is so great about EVOO — it hits all three of these major factors important for overall health and wellness.
Blessed Extra Virgin Olive Oil
Thank the Greek gods for extra virgin olive oil. Ancient civilizations knew how beneficial extra virgin oil is, an oil which is not easy to produce. I don’t think they would go to the trouble of making the Trapetum, Mola Olearia, or the Rolling Stone Crusher — all olive crushing devices — if there were not significant benefits. That’s why, still today, the price point for a quality bottle of extra virgin olive oil may seem high. Always do research when spending a significant amount on a bottle of oil because all EVOO is not the same in quality — and a high price does not always imply a quality product.
Rest assured — the health benefits that come from regularly consuming a quality olive oil you enjoy, will last a lifetime. We’d say, “Just ask Caesar,” but we all know what happened to him. Which was absolutely not the fault of olive oil!
Recipes to Increase Your Extra Virgin Olive Oil Consumption
Are you interested in increasing the amount of olive oil you eat? Try these wonderful recipes from TABLE Magazine:
Thinking about eating more plants without giving up meat entirely? The flexitarian diet offers the perfect balance. It’s all about plant-forward meals with the occasional inclusion of animal protein. This way you can enjoy the flavors you love while boosting nutrition and variety. To help you get started, we’ve rounded up eight delicious and approachable recipes that make it easy to put plants first while still enjoying meat, seafood, and other proteins in moderation.
These bowls are a healthy way to include meat in a flexitarian diet by pairing a modest portion of beef with plenty of vegetables, rice, as well as fermented toppings like kimchi. The bowl format is also allows for variety so your meat is only a corner of your meal and the rest are plant-based ingredients.
Herbaceous pesto, tender asparagus, savory Italian sausage, and a touch of cream and lemon, what more could you ask for? Not only is this recipe super simple but it also balances protein with plenty of veggies. Try it as is or lighten it by reducing the meat and adding extra vegetables.
This is a fragrant Thai-style chicken and coconut soup that centers on aromatic broth, herbs, and vegetables. There’s just enough lean chicken to meet your protein needs. Bright lime, lemongrass, and galangal build layers of flavor, letting you even swap in tofu if you prefer.
This recipe turns traditional Chinese dumplings into a dish that fits into a flexitarian diet. The dumplings combine lean pork and seafood in small, bite-sized portions. Serve them with a big side of greens or a salad to make them a part of a balanced meal.
Our Cured Salmon Salad pairs thinly sliced, herb-cured salmon with crisp vegetables and citrusy accents. This light, protein-rich dish keeps the red meat away and also loads up on the fresh ingredients. The cured salmon even adds omega-3-rich protein.
Skip heaviness and opt for a pickled mix of calamari, shrimp, and mussels. Toss them with crunchy vegetables in a vinegar-olive oil marinade. For a flexitarian diet, it’s a great to lean into seafood alongside plant-rich ingredients.
Everyone should know how to make a Bolognese Sauce. Slow-simmered tomato and aromatic vegetables let a modest amount of ground meat play a supporting role. Pair it with whole-grain pasta or hearty legumes and also pile on sautéed greens or roasted veggies.
We turn the classic bacon-lettuce-tomato sandwich into a healthy salad that uses plant-forward thinking. We also recommend adding on beans or whole grains as a small side so the bacon complements rather than defines the meal.
Feeling the pinch at the grocery store? With prices on the rise in 2026, finding meals that are both satisfying and budget-friendly can feel like a challenge. Pasta comes to the rescue. It’s versatile, filling, and pairs beautifully with simple, affordable ingredients. Not to mention, it’s one of the ingredients that is unlikely to face price inflation in 2026. Instead, it’s easy to make in bulk, simple to store, and has a long shelf life. We’re recommending eight delicious pasta recipes that allow you to still enjoy comforting and flavorful dinners without breaking the bank.
Pasta Recipes to Save Yourself from Grocery Inflation in 2026
A simple, flavorful pasta made entirely in one pan. Inspired by Martha Stewart, this dish simmers pasta with tomatoes, garlic, onion, and basil to create a light, silky sauce with minimal effort and cleanup. Perfect for weeknights.
This classic Venetian pasta that pairs whole-wheat bigoli with a savory sauce of slow cooked onions and rich sardines or anchovies. You can even use canned fish in this recipe which adds another layer for money-saving deliciousness.
Everyone needs to have a Fettuccine Alfredo recipe on hand. This particular recipe adds aromatic green onion and a hint of peperoncino for deeper flavor. It’s smooth, comforting, and far from ordinary.
What if you could make your favorite sandwich into a pasta dish? This pasta captures all the best parts of a BLT like the crunch of bacon, juicy grape tomatoes, and fresh greens. We also toss it with cream and olive oil, turning everyday ingredients into a hearty meal.
Make the most of herbaceous pesto by adding in savory Italian sausage, farm-fresh asparagus, and toasted pine nuts. A squeeze of lemon and a touch of cheese elevate these ingredients to luxury.
Rather than buying sauce at the store, making your own is rewarding and endows you with plenty of leftovers for other days. All this sauce takes is ground beef, vegetables, wine, milk, and tomatoes to build layers of big flavor that put modest amounts of ground beef to great use.
An impressive pasta relies on simplicity rather than splurging. Heirloom tomatoes in butter and basil coat tender tripoline. This recipe is perfect for delivering deep flavor from just a few inexpensive ingredients.
A rigatoni dish inspired by Stanley Tucci’s passion for Italian cuisine features spicy Italian sausage and a rich Maria Rosa tomato sauce. Every bite interacts with elements of freshness, making it a comforting yet sophisticated at the same time.
