Food 13

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Hello listeners, and welcome to Food For Thought on 88.9 KUCI in Irvine.  Once again this is your host Greg.  Sadly this is going to be my last show for a while as the show wasn’t renewed for fall quarter for those of you that were confused from last week when I said that was my last show I’m sorry I was wrong I thought it was but it’s not the fall schedule doesn’t start until next Monday, but don’t worry, if everything goes as planned I’ll be back next quarter with more shows so I guess this could be considered a season finale I guess.

10 Foods That Make You Sleepy and 10 That Keep You Up

Do you find yourself tossing and turning a few nights a week for no reason? Chances are it may be due to that huge bowl of pasta you had for dinner. Take a look at some of the foods proven to keep you up at night, and the ones that make you tired, so you can get your sleeping schedule back on track.

Sleep Soundly: Oatmeal

It may be a favorite for breakfast, but you might want to pair a bowl of oatmeal with some coffee to make it through the day. "Grains in oatmeal trigger insulin production much like whole-grain bread," says Cynthia Pasquella, CCN, CHLC, CWC. "They raise your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep."

Sleep Soundly: Almonds

Just a handful of these and you'll be dozing off in no time. Pasquella says almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.

Sleep Soundly: Honey

Honey contains glucose, which tells your brain to shut off orexin — the chemical known to trigger alertness. "Be careful not to overdo it," warns Pasquella. "One tablespoon for a good night's sleep is plenty."

Sleep Soundly: Whole-Grain Bread

Carbs are your best friend and your worst enemy. Simple carbs like candy and soda are great for a quick boost of energy, says Dr. Oz Garcia, MS, PhD, because they are quickly digested. Carbs like whole grains also tend to spike blood glucose levels but, once the glucose level drops back down, that can lead to an energy crash. This is why carbs are great for working out but not so great for a huge lunch.

Sleep Soundly: Cherries

The best way to get a good night's sleep is to increase your melatonin intake, recommends Dudash. Cherries, along with nuts and oats, are a natural source of melatonin and, when eaten regularly, can help regulate your sleep cycle.

Sleep Soundly: Herbal Teas

Tea has tons of snooze-promoting properties. Top ones to lull you to sleep include chamomile, passionflower hops, and lemon balm, say both Garcia and Pasquella.

Sleep Soundly: Dark Chocolate

Don't worry — you can eat chocolate day and night (whew!). Although milk chocolate is a stimulant, dark chocolate contains serotonin, which relaxes your body and mind. Not to mention the other health benefits dark chocolate has, too.

Sleep Soundly: Hummus

This Middle Eastern spread is another great source of tryptophan, says Pasquella. If you find you often wake up in the middle of the night hungry, munch on hummus during the day to stop it. "If you're waking up hungry in the middle of the night, that usually means you're not getting enough calories during the day," says Dudash. "Aim for three small meals, plus two snacks if needed."

Sleep Soundly: Bananas

The magnesium and potassium in bananas serve as muscle and nerve relaxants. Dudash says that the vitamin B6 found in the fruit also converts tryptophan into serotonin, increasing relaxation even more.

Sleep Soundly: Turkey

The battle of the turkey is still being fought today. Some experts say it has no effect on sleep, and the annual Thanksgiving food coma is caused by the amount of food you eat, not the bird itself. But, as Garcia says, turkey does have tryptophan in it, which gets metabolized into serotonin and melatonin, two of the main chemicals responsible for your dozing off.

Sneak in Veggies! 7 Ways to Trick Anyone (Yourself Included) into Eating Greens

These 7 vegetable recipes are so yummy that you won't even notice how healthy they are.
Vegetable-and-Nut Bread
Whether your veggie of choice is carrots or zucchini, it should be easy enough to serve this veggie and nut bread in lieu of toast. Sleepyheads won’t suspect anything.

For this loaf, grated raw sweet potato and chopped walnuts are used. You could alternatively bake the batter as muffins: Prepare as directed, then divide among 12 greased or paper-lined muffin cups and bake at 400°F for 20 to 30 minutes. Adapted from How to Cook Everything, by Mark Bittman.

2 cups all-purpose flour (I use half whole wheat, half all-purpose)
1 cup sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/4 cup butter, cold and cut into pieces
3/4 cup orange or apple juice or milk
grated zest of an orange or lemon
1 egg
1 cup any raw fruit or vegetable: small berries left whole, anything else peeled and grated or chopped (I used grated sweet potato)
1/2 cup chopped walnuts or pecans

Preheat the oven to 350°F. Grease a 9 x 5-inch loaf pan with butter or spray it with nonstick spray.

In a large bowl, stir together the dry ingredients. Cut the butter into the dry ingredients using a fork, pastry blender or your fingers, until there are no pieces bigger than a small pea. (You can use a food processor for this step, which makes it quite easy, but you should not use a food processor for the remaining steps or the bread will be tough.)

In another bowl whisk together the juice, zest and egg. Pour into the dry ingredients and stir with a spatula just enough to moisten; do not beat and do not mix until the batter is smooth. Fold in the fruit and the nuts, then pour and spoon the batter into the loaf pan. Bake for about an hour, or until the bread is golden and a toothpick inserted in the center comes out clean. Cool on a rack for 15 minutes before removing from the pan. Makes 1 loaf.

Carrot Cake Muffins
These are like the breakfast version of cupcakes — except your kids will start off the day licking their lips on hidden fiber, potassium and vitamins.

4 carrots
1/2 c. walnuts
2 eggs
3/4 c. sugar
6 T. butter
1 1/2 c. flour
1 tsp. vanilla
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. baking powder
1/2 tsp. salt
6 oz. cream cheese
1 egg yolk
2 T. sugar

Place carrots, walnuts, and eggs in a blender. Blend until very, very finely ground.

Transfer to a large bowl and beat in sugar and butter. Add flour, vanilla, cinnamon, nutmeg, baking powder (double the amount of baking powder to 1 tsp. if you’re baking at low altitudes), and salt. Mix ingredients together, making sure not to overmix. Spoon into muffin tins, prepared with cupcake wrappers. In a small bowl, beat together cream cheese, egg yolk, and sugar. Spoon 1-2 teaspoons in the center of the carrot batter for each muffin.

Bake in an oven preheated to 350 degrees for 18-20 minutes, or until the centers of the muffins are set.

Vietnamese Rice Paper Rolls
With a generous serving of sweet and citrusy peanut sauce, eating these Vietnamese rolls will almost be like enjoying PB&Js — just with carrots and cucumbers.

15 small-medium rice paper wrappers

Filling:
100 g (3 1/2 oz) thin rice vermicelli noodles (about a handful)
1 Tbsp. rice vinegar
1 large carrot, peeled and shredded
15 cooked shrimp, peeled and deveined
Half cucumber, peeled if necessary and cut into thin sticks
Small handful fresh cilantro, mint or thai basil leaves, torn up or left whole
1/4 cup chopped peanuts (optional)

To prepare the filling, place noodles in a bowl of boiling water and let stand for about 3 minutes (or as package directs) to soften. Drain well and place in a medium bowl. Add carrot and rice vinegar and toss to combine. Cut the shrimp lengthwise in half.

To assemble the rolls, fill a shallow dish (I use a pie plate) with hot water and lay a clean tea towel over your work surface. Soak one rice paper round at a time in the water for about 10 seconds, until it’s pliable, and lay it on the tea towel. Pat the surface with the edges of the towel to absorb any excess water. Place two shrimp halves (cut side up so you can see the pink through the wrapper), a stick of cucumber and some noodles down the middle of the round. Sprinkle with cilantro and peanuts. Fold over one long side to cover, then fold up both ends. Roll the whole thing up as tightly as you can without tearing the wrapper.

Peanut Sauce

Use more or less broth to make this sauce as thick or thin as you like. If you like coconut flavor in your peanut sauce, add a teaspoon of coconut extract instead of coconut milk, which is high in saturated fat.

1/4-1/2 cup light or regular peanut butter
3 Tbsp. soy sauce
2 Tbsp. brown sugar or honey
2 Tbsp. rice vinegar or lime juice
1-2 cloves garlic, crushed
1-2 tsp. grated fresh ginger
1 tsp. sesame oil (optional)
1/4 – 1/2 tsp. curry paste (optional)

Combine all the ingredients in a blender or jar and whiz or shake until smooth. Refrigerate until you need it.

Mac 'N Greens
Any kid who’s ever hankered after the orange boxed stuff would never dream of turning down homemade Mac ’N Cheese. Trust us, they’ll never notice the tiny peas and mini chunks of broc.
1 pkg. egg noodles
3 c. fresh spinach, diced
2 T. butter
2 T. flour
1 1/2 c. chicken broth (vegetable broth is a good substitute if you want to make this vegetarian)
1 c. cheddar cheese
1 c. asiago cheese (or another sharp cheese of your choice)
1/2 c. diced ham
1 c. green peas, frozen

Bring a large pot of water to a boil. Add noodles and cook according to package directions.

While noodles are cooking, melt butter in a large skillet, over medium-high heat. Stir flour into melted butter then slowly add the broth and whisk until flour & butter are completely dissolved. Cook just until mixture starts to boil. Remove from heat and stir in remaining ingredients.

Three to four minutes before the noodles are finished, add the peas to the pot of water. One minute before noodles are finished, add spinach and diced ham to the pot of water. Drain noodles, peas, & spinach, then transfer to a large serving bowl. Pour cheese mixture atop and stir. Serve immediately. Enjoy!

Calzone
What kid doesn’t love pizza? Yours will be so excited to have his very own Italian handheld he won’t realize it’s chock-full of spinach and mushrooms.

We’ll be right back after a short break!

Were back!! This is Food For Thought on 88.9 KUCI in Irvine if you’re just tuning in and wondering what it is you’re listening to.

Potato Nachos
You’d never think of nachos as healthy — until now. Load your kids up with a healthy dose of potassium, vitamin C and fiber found in this recipe.
1 ½ pounds russet potatoes
1 ½ tablespoons vegetable oil
½ teaspoon garlic salt
1 teaspoon Mexican seasoning blend
1 cup Mexican blend shredded cheese
¼ cup rinsed and drained canned black beans
¼ cup diced tomatoes
¼ cup sliced black olives
¼ cup sliced green onions
3 tablespoons canned diced green chiles
Salsa, guacamole and sour cream (optional)

1. Preheat oven to 425 degrees. Scrub potatoes and cut into 1/2-inch thick wedges.
2. Place potatoes into a medium size bowl with the oil, garlic salt and Mexican seasoning. Stir well to coat potatoes with oil and seasonings.
3. Transfer to a large baking sheet and spread into a single layer. Bake for 25 to 30 minutes, stirring several times, until crisp and golden brown.
4. Top with cheese, beans, tomatoes, olives, onions and chiles.
5. Bake for 5 minutes more to melt cheese.
6. Serve with salsa, guacamole and sour cream.

Makes 4 servings.

Homemade Ketchup
Another way to ensure your kids eat healthier is to make your own condiments. With this homemade recipe, your kids will consume more tomatoes, less sugar, and zero corn syrup with whatever they pair it with.

If you like using your slow cooker, try tossing everything in (except the oil, since you won’t be sauteing the onion) and cook on low for 6-8 hours, then puree.

canola or olive oil, for cooking
1 purple onion, chopped
2 garlic cloves, peeled (optional)
10 medium tomatoes (about 3 lbs.), roughly chopped
1 5.5 oz (156 mL) can tomato paste
1 cup packed brown sugar
1/2 cup red wine or apple cider vinegar
1 tsp. salt
pinch dried red chili flakes

In a large pot, heat a generous drizzle of oil over medium-high heat. Add the onion and cook for 5-7 minutes, until soft. Add the garlic and cook for another minute, then add the tomatoes, tomato paste, brown sugar, vinegar, salt and chili flakes and bring to a boil. Reduce the heat and simmer, stirring occasionally, for an hour or so or until very soft and fairly thick.

Using a hand-held immersion blender, puree the mixture right in the pot, or cool and transfer in batches to a blender and puree until smooth. Seal in sealable jars according to the manufacturers’ directions, store in the fridge for up to two weeks or freeze for up to six months. Makes about 2L.

14 time-saving ways to cook with your microwave

If you use this gizmo only to zap popcorn or heat up leftovers, prepare to be impressed. If you already know about all these, we think you'll be glad you were reminded. Here are more than 20 ways your microwave can save you time in the kitchen.

Toast Fresh Bread Crumbs

Spread ½ cup fresh bread crumbs on a microwave-safe plate. Microwave on high (power level 10) in 1-minute intervals, tossing in between, until beginning to turn golden, 2 to 3 minutes.

Soften Brown Sugar

Place sugar in a microwave-safe bowl and sprinkle with 1 teaspoon water (regardless of the quantity of sugar). Cover and microwave on low (power level 3) in 1-minute intervals, tossing in between, until soft, 4 to 5 minutes.

Warm Maple Syrup

Place syrup in a microwave-safe measuring cup. Microwave on high (power level 10) in 15-second intervals, checking in between.

Soften Butter

Place cut-up butter in a microwave-safe bowl. Microwave on low (power level 3) in 20-second intervals, checking in between.

Melt Chocolate

Place chopped chocolate in a microwave-safe bowl. Microwave on high (power level 10) in 30-second intervals, stirring in between.

Soften Cream

Cheese Place cut-up cream cheese in a microwave-safe bowl. Microwave on high (power level 10) for 15 to 20 seconds.

Toast Pine Nuts and Sliced Almonds

Spread nuts on a microwave-safe plate. Microwave on high (power level 10) in 1-minute intervals, tossing in between, until beginning to turn golden, 4 to 5 minutes.

Steam Asparagus And Green Beans

Place 1 pound of trimmed asparagus or green beans in a microwave-safe baking dish with 1 tablespoon water. Cover and microwave on high (power level 10) until tender, 3 to 4 minutes. Uncover immediately.

Melt Butter

Place cut-up butter in a microwave-safe bowl. Microwave on medium (power level 5) in 30-second intervals, checking in between.

Soften Ice Cream

Remove top and liner (if any) of carton. Microwave on high (power level 10) in 10-second intervals, checking in between, until ice cream reaches desired consistency.

Warm Tortillas

Wrap tortillas in a damp paper towel. Microwave on high (power level 10) for 40 seconds to 1 minute.

Toast Coconut

Spread ½ cup shredded coconut on a microwave-safe plate. Microwave on high (power level 10) in 1-minute intervals, tossing in between, until beginning to turn golden, 2 to 3 minutes.

Cook Bacon

Sandwich 6 slices of bacon between 2 double layers of paper towels. Place on a microwave-safe plate. Microwave on high (power level 10) until cooked through, 4 to 5 minutes.

Steam Carrots

Place 1 pound thinly sliced carrots in a microwave-safe baking dish with 1 tablespoon water. Cover and microwave on high (power level 10) until tender, 4 to 6 minutes. Uncover immediately.

The Best Microwave Popcorn

After microwaving nearly 75 bags, Real Simple testers rated these popcorns best for taste and popability.

Best Plain Microwave Popcorn

Bearitos Organic No Oil Added Lightly Salted
These kernels had "just the right amount of salt" and an honest, natural popcorn flavor that wasn't obscured by artificial or hydrogenated ingredients. This popcorn also plumped up much larger than the other brands.
Popped corn: 10 cups per bag.
Unpopped kernels: 7.

Best Low-Fat Microwave Popcorn

Orville Redenbacher's Organic Smart Pop! Butter
Testers proclaimed this brand "way too good to be nearly fat-free." They also praised the "subtle butter flavor" and the "light, tender texture"―all without trans fats.
Popped corn: 10 1/2 cups per bag.
Unpopped kernels: 32.

Best Butter Microwave Popcorn

Orville Redenbacher's Old-Fashioned Butter
"Truly better than all the rest," several testers said of this brand, which contains no hydrogenated oils. They also raved that each piece tasted buttery yet didn't feel greasy.
Popped corn: 9 cups per bag.
Unpopped kernels: 11.

Candy Apples 101

Fun facts about candy apples―including how to make them.

If the apple is the symbol of temptation, then a candy apple is the stuff of obsessive compulsion.  Did you know....

·         In medieval Arabian cuisine, fruit was candied to preserve it, and over the past century Americans have translated that practice into gigantic apples covered with everything from red candy and caramel to chocolate, peanuts, popcorn, and more chocolate.

·         "Toffee apple" was a slang term for a bomb used by soldiers in World War I.

·         Candy apples are popular around the world. They're sold by bicycle vendors in China (they were once popular in opium dens), and they're eaten in England to celebrate Guy Fawkes Day, on November 5, which commemorates a thwarted attempt to blow up Parliament in 1605.

·         Everything from a Kool-Aid flavor to a nail-polish shade has been named candy apple red. The evocative color has been used as a finish on a Fender Stratocaster guitar, and Joe Bailon, a legendary car customizer, created a classic finish of the same name, which he first applied to his 1950s Chevy coupe.

Making your own? Start with tart, firm apples, which offset the sweet coating. The best picks: Granny Smith, Gala, and McIntosh. Here's a quick Caramel Apples recipe.

Ingredients

·         1 14-ounce package of caramels

·         2 tablespoons water

·         6 apples

Directions

1.     In a medium saucepan, over medium heat, stir the caramels with 2 tablespoons of water until melted. Slide a stick into an apple, dip the apple into the caramel, then place on wax or parchment paper.

10 Ways to Eat Like a Dietitian
Most of us want to eat healthy, but with all the information around, it can be hard to know just how to go about it. Registered dietitian Ellie Krieger, the host of the popular Food Network show Healthy Appetite, cuts through all the unnecessary stuff to show you what works for her—and what will work for you, too.
1. Have a good breakfast. As many times as we’ve all heard this, Ellie says it’s a “key habit.” Her recommendations: whole-grain cereals, plus seasonal berries, in skim milk. Look for “whole grain,” not “multi grain” on cereal boxes; whole grains are healthier. “I also love old-fashioned, steel-cut rolled oats,” she says.
2. Eat seasonally. If you know what produce is in season, you can choose the fruits and vegetables that are freshest (and haven’t been trucked in from thousands of miles away.) If you’re craving a fruit or vegetable that isn’t in season, Ellie suggests buying an equally healthy frozen version – without sauce, butter or sugar.
3. Shop at the right time. Ask your supermarket when its produce is delivered, and shop then. Your vegetables will have a longer “shelf life.”
4. Avoid picking. If you’re going to eat, sit down and enjoy it. Don’t pick at food while you’re rushing around the kitchen or dinner table. “You’ll get the calories without the satisfaction,” says Ellie, “and it’s a bad example for your children.”
5. You can have a high-calorie treat, but only if it’s worth it. If you start eating a pastry and find out you don’t like the taste, there’s no law that says you have to finish it. When you do have a treat you like, says Ellie, “eat it, savor it and enjoy it.”
6. Add spices to make plain dishes zippier. “Curry, ginger, garlic, chili powder have tremendous anti-oxidant effects,” Ellie says. In other words, the spices can help fight certain kinds of cancer. She also suggests that you buy your spices in small quantities (since they usually keep their flavor just 6 to 12 months) and that you go to a store where there’s a frequent turnover of spices so they’ll be fresher.
7. Eat fish twice a week. Fatty fish like tuna and salmon help fight inflammation in your body. That can help people with rheumatoid arthritis. These fish also have omega-3 acids, which help battle inflammation and cancer.
8. Stop when you’re full. Don’t feel that you have to gobble up every bit of food in front of you. On a scale of 1 to 10, with 1 “starving” and 10 “Thanksgiving full”, Ellie suggests you end your meal at 5 or 6.
9. Get your kids involved in preparing healthy food with you. “They can make a smoothie [strawberries, skim milk, nonfat or low-fat yogurt, and a bit of wheat germ]. My daughter loves the way the blender sounds,” Ellie says.

10. Eat the rainbow. Focus on boldly colored fruits and vegetables: red, like peppers and apples; yellow, like bananas; violet, like eggplant. All these are a great source of antioxidants.

Well that’s it for the season finale so thanks for listening.  Just remember all the good stuff that happened over the months.  Things like the mistakes made on the first show, eating contests, Friday the thirteenth, vampires, and free slurpee day, and Cheesecake, and chocolate days, as well as the desperate battle between me and evil living vegetables bent on taking the world, I’m just kidding about that last part there were no evil veggies. Up next is the OC show so… wait a minute what’s going on?,  Oh no! its giant vegetables, they really do exist!  Never fear I’ve got my magic backpack!  Eat pencil’s evil plant people hiyaaaaaa!!!  Ahh it got my hand!  I’ll get you for that!  Ha!  I beat you evil broccoli, come back here!  Well They’re gone for now, but who knows when they’ll be back and when they do I’ll be there but for now I leave you listeners so farewell!

To be Continued!!!!