Kaniwa: The Next Superfood?

I'm always on the lookout for the next latest and greatest foods to add to my diet.  Over the past years I've discovered acai berries, kale, and quinoa, just to name a few.  All have health benefits, and their popularity has changed our diets.  Did you ever see a kale salad on the menu five years ago?  Well, there's a new kid in town and it's name is kaniwa.  It may just be the next superfood.

Kaniwa is often described as a grain, but it's really a seed that is cooked and consumed like a grain.  It's originally from the Andes Mountains in Peru (they have a lot of good stuff in those mountains!).  It will appeal to people who enjoy quinoa and other nutrient dense grains.  It is related to quinoa, but may even be better.  It does not contain any saporins, a component in some foods that gives them a soapy, bitter flavor and requires the food to be rinsed before cooking.  Kaniwa seeds are dark reddish-brown and significantly smaller than its close relative, quinoa.

Kaniwa is mild, nutty and slightly sweet.  Its small size makes it an excellent food to be served as porridge.  It can also be used as a side dish (like rice) or a room-temperature salad.  It's quick cooking time make it an excellent choice to add to salads, stir-fries, soups and stews.  It can be ground into flour and made into breads and sweet pastries.  For best results, toast kaniwa prior to cooking.  One cup of dry kaniwa requires two cups of water to coo.  All it to simmer for about 15-20 minutes.  Kaniwa is an excellent source of protein, containing 16% protein content.  It also contains lots of fimber, iron, calcium and zinc, and is gluten free.  It's hard to find right now in the U.S., but it is available at some Whole Foods stores in the bulk section.  As your store manager about it, and maybe he or she will order it.  I expect to see it in many natural food stores within the next year.  I'll be going to the Food Expo in Anaheim in a few weeks, and will be curious to see if there are products using Kaniwa.  If there are, it will be everywhere within the next year.

Clean Eating Breakfast Quiche

For me, breakfast is an easy meal to keep healthy.  I love plain Greek yogurt, veggies and eggs.  I use them to make a breakfast quiche that will fuel your body for hours and keep you feeling full.  The best part about it is, make it on Sunday, and eat it all week long.  Here's what I made.

                                                              Clean Eating Breakfast Quiche


5 eggs plus three egg whites, whisked
1 red pepper, chopped and sautéed
1/2 onion, chopped and sautéed
1/2 cup frozen spinach, defrosted and drained
1/2 cup broccoli, chopped and sautéed
Any other veggies that you like can be added or substituted:  mushrooms, zucchini, potatoes
1/2 lb ground turkey sausage, crumbled and browned

Crumble the ground turkey sausage in a pan, and brown.  Drain any fat, and set aside.  In another pan, add 1 T. olive oil, and cook onions until translucent, then add remaining veggies and cook until al dente.  Do not over cook veggies.  In a big bowl, add sausage, veggies, and eggs.  Mix well, add seasonings:  salt and pepper to taste, and some chili flakes if you like a little heat.  If you want, add some shredded cheese (your choice) for extra protein.  Pour into a pie pan that has been sprayed with Pam, cook at 350 degrees for 30-40 minutes, or until eggs are set.  This can be served hot, at room temperature or cold.  I like it at room temperature.  It's low in calories, high in protein, and a wedge of this quiche should keep you going all morning.

I like to cut the entire quiche into wedges, wrap them in plastic wrap, and keep them in the refrigerator.  I make them for breakfast, but they are also a great afternoon snack, and so handy, all ready pre cut and ready to eat.  Enjoy.

How Much Do You Know About Crickets?

I was in the sauna at the Y not long ago, when I heard the chirp of a cricket.  He was definitely IN the sauna.  The woman sitting in there with me said he'd been around for quite a while.  (maybe not him, but some of his relatives).  She had even seen him sit by the sauna door and wait for someone to open it to go out into the locker area when he got too hot.  Then he'd wait outside until the door was opened again and come back inside.  I didn't see this, but the lady swears that happened.  Anyway, a few days later I heard the chirp of a cricket in my office.  He was definitely inside the house, but hard as I tried, I couldn't find him.  This all got me thinking about crickets, and I wanted to learn more about them.

Crickets are relatives of the grasshoppers and katydids, have chewing mouthparts, and strong back legs.  They have long, thin antennae, and wing.  Most crickets are brown.  They chirp by rubbing their front wings together.  They have ears which are on their legs.  Crickets live all around the world.  There are 120 species in the United States.  They are found on the soil, hiding under plants.  They only live where there is plant matter to eat, and prefer humid areas.

Crickets have incomplete metamorphosis.  They hatch from eggs, and they look much like adult crickets when born, without the wings.  They molt as they grow.  They can live for a year or more, but usually don't survive more than one winter.  They are nocturnal, sedentary, solitary and territorial.  They are more active and chirp faster and louder on warm nights.  Crickets communicate by sound, scent and touch.  They can see, but not well.  Males sometimes have chirping "duels," each one trying to sound better for potential mates.  They are omnivores, eating fruit, nectar, seeds, small insects and leaves.

Crickets hide in the daytime, and are very alert to predators.  They hop and run fast to get away, if needed.  Their main predators are any insect eating bird, mice and rats, bats, frogs and toads, salamanders, snakes and small lizards, and spiders, wasps, ants and ground beetles.  They've got a lot of predators, so they must stay very alert.  Crickets are not very important in economic terms.  In some countries, they are popular pets.  Many people like to hear them chirp at night.  I do not like to hear them chirp, and after two weeks of constant chirping coming from my office at night, Jimmeny Cricket has moved on.  He either left or is dead, and I'll find him when I clean.  Either way, our house is now without crickets, and after researching the species I know a lot more about them.

All Dog Parks Are Not Created Equal

I am sad to report that as of January 10, 2015 Cricket's Corner, the dog park adjacent to Rancho Coastal Humane Society, has closed.  Their closure coincides with the opening of the new Encinitas Community Park, at Santa Fe Road and the 5 Freeway.  Ever since I got Pepper in November of 2011, I've been a regular at Cricket's Corner.  It was there that I met two women who have become great friends, and Pepper met some wonderful dogs to run and tussle with.  Over the course of the years, I have been to many dog parks, and I can tell you they can be as different as night and day.

Some dog parks are dirt, others are grass, still others are wood chips or artificial turf.  Believe it or not, dogs have a preference.  Pepper loved Cricket's Corner, a mixture of dirt, grass and shrubs, and he loved running around.  The new Encinitas park is all grass, and he just LOVES that.  He runs and jumps like a puppy!  Our local park, the beautiful new Alga Norte Park in Carlsbad has a dog park with wood chips.  Pepper hates it.  We go there and he sits on a bench next to me.  If I do get him to get up and move around, he gets sticks caught in his hair and dust and dirt in his mouth.

One thing I loved about Cricket's Corner was that only neutered dogs were allowed.  This led to less fighting.  Most public parks do not have such restrictions, and you may find aggressive dogs there.  At the new Encinitas park I have found the nicest mix of dogs, and people.  Owners watch their dogs, and get involved if there is any aggressiveness.  I go there with confidence that Pepper is going to have a good experience.  I have also enjoyed the people I have met there.  Old, young, children, grandmothers, everyone is having a great time, everyone is friendly and every one is keeping an eye on their dog.  I've been to parks with aggressive dogs, usually big dogs.  Often they will run together like a pack, and if there is a small dog like Pepper who wants to play, they pick on him and he ends up running for cover.  Often they will get too aggressive and hurt him, and owners will tell me their dog is just playing.  I try to stay away from parks where inattentive owners do not control their dogs.

I've probably been to at least 10 different dog parks in North County, and I can say that the new Encinitas Community Park is superior to them all.  The surface, the dogs, the people, and the hours make this my park of choice.  What am I going to do when I move to Oceanside?  It will be about 30 minutes away, instead of 10 minutes away.  That means I will rarely go, and Pepper will have to find new friends at a local park.

Philippines and Indonesia: Children Mine for Gold at Great Cost to Health

There are so many important stories that don't make the nightly news.  Occasionally you will hear one of these stories on NPR, but unless you watch and listen to alternative programming, you may not be aware of the many stories that are out there.  The story of mining in the Philippines and Indonesia is one such story you might want to know more about.

Gold mining in the Philippines and Indonesia has become big business, but at what cost?  Separating gold from rock and sand is primitive, tedious work, dangerous work.  Miners, including teenagers and children, are often exposed to mercury, which is used to separate gold particles from crushed rock and sludge.  Mercury can be absorbed through the skin, ingested in food and water, or inhaled from vapors.  It is highly toxic.  It can cause a host of physical problems, including nerve and brain damage.

Runoff containing mercury pollutes the ground water and rivers, ultimately contaminating fish and other food sources for Filipinos.  When the gold ore is contained in chunks of rocks, children are used to break the rocks into smaller pieces.  Young children haul buckets and bags of crushed rock to the ball mills-homemade contraptions outfitted with motors, pulleys and large barrels.  It is sometimes mixed with mercury, occasionally with cyanide, until it is reduced to a sluice the consistency of runny cement.  Ultimately it is mixed with mercury, which binds to the gold and sinks to the bottom of the pan.  The sludge is drained off until a film of gold mixed with mercury remains at the bottom of the pan.



Dr. Julie Hall, a WHO physician and representative to the Philippines, cautioned that mercury is one of the top 10 chemicals in the world that have significant public health effects.  It can be absorbed by inhaling or eating, and it can be very damaging to a growing fetus, leading to possible mental retardation. 

Many families are getting rich from this cottage industry in Cisitu.(a mountaintop in Java).  They are abandoning the  production of rice, in favor of the more lucrative mining of gold.  Large, beautiful homes are under  construction, paid for in good part by the sweat and hard work of the children that do much of the mining.  The alarming uptick in chemical contamination and the health concerns of officials are issues that must be addressed.  However, these practices continue and expand, leaving the entire area  susceptible to contamination  of air water and food.  The WHO is aware of the problem but is anything being done to stop it?  Not that I know of.  Money talks, and these small village farmers would rather make money than protect the health of themselves and their families.  Just thought you should know.

Chia Seeds May Benefit Your Health

When I think of chia seeds the first thing that comes to my mind is the ceramic pet covered with seeds that sprouts and becomes the animal's coat.  They've been selling this novelty item for years, and I never knew the great benefits that the seeds had for humans!  Thanks to my new Ninja Professional, I have added chia seeds to my diet.

My friend Renee, who now lives in Florida and I only see or talk to through Facebook, is very much into health and nutrition.  She organized a 10 day detox after Thanksgiving, which I took part in.  You still ate three healthy meals a day, but in addition, drank a cranberry juice detox concoction three times a day.  The purpose was to get rid of the toxins in your body.  I did that, liked it, and although I didn't lose much weight (weight loss was only a side benefit of the detox), I felt it was beneficial.  Renee is also into drinking a meal supplement once a day for weight loss.  She uses a product called Juice Plus (which she sells), and adds fruits, vegetables, and supplements, like chia seeds to her mix.

Since I bought my Ninja Professional, I've been blending and making smoothies like crazy.  My standard mix is 1 cup of frozen fruit (I buy a big bag at Costco) and 1/2 cup Diet Ocean Spray Cranberry Juice (only 3 calories).  From there I just add whatever I want:  spinach, chard, kale, bananas, yogurt, and chia seeds.  I just got the seeds, and will start adding a tablespoon in each shake.  Here are some of the potential benefits of chia seeds, that mysterious seed from a flowering plant in the mint family, native to Mexico and Guatemala.  The anecdotal evidence lists it's positive benefits to include boosting energy, stabilizing blood sugar, aiding digestion, and lowering cholesterol.  Additionally

, it contains a huge nutritional profile.  It contains calcium, manganese, and phosphorous, and is a great source of healthy omega-3 fats.

Chia seeds are tasteless and have very little calories.  Sprinkle them on a salad, mix them into a vegetable dish, or blend them in a smoothie.  With all these potential benefits, and no negatives that I know of, give the little chia seed a try.  Did I mention that it is slightly gelatinous, which means when added to liquid it will expand, thus making you feel fuller?  It's great for weight loss too.  Maybe it will soon be considered one of the superfoods!

How To Stem The Rise In Asthma

The incidence of asthma has risen during the past several decades, and many scientists believe the fact that Americans are eating fewer and fewer fruits and vegetables, and more processed foods, may be contributing to this situation.  There is evidence that diets higher in vitamins C and E, flavonoids, magnesium, selenium and omega 3 fatty acids can reduce the cases of asthma.  Recent studies seem to show that eating seven or more servings of fruits and vegetables can significantly reduce asthma.

There is no such diet as "the asthma diet," as there are for other diseases such as diabetes, colitis, and high blood pressure.  Scientists have recently proven that diets low in antioxidants will produce patients with poor lung function.  Increase the fruits and veggies and in just days, lung function has increased.  Researchers have proposed that by eating fewer fruits and vegetables, one's susceptibility to potentially harmful inhaled substances may be increased because of the reduction in antioxidant defenses.  None of this has been quantified in enough studies to make  it a science fact, but the accumulating evidence does suggest that diet does play a role in modulating the response of the lung to inhaled allergens.

As with so many medical conditions, studies are beginning to prove that we can control many ailments with diet.  Remember when it was discovered that children with ADHD could improve behavior with the elimination of red dye from their diet?  Recently scientific studies have shown that patients with celiac disease benefit greatly from a gluten free diet.  Our diet has changed so much over the past half century with the introduction of many processed foods, that much of the population has gotten away from what's really good for us, fruits and veggies.  Let's get back to basics and improve our health, not just for asthmatics, but for everyone.

Slim Down With Gnudi

I'd never even heard of gnudi until a few weeks ago when I read a recipe for it on my new favorite recipe site, www.ornabakes.com.  Orna is a former Weight Watchers leader and ambassador for Weight Watchers, who will show you how to take your favorite recipes and slim them down.  She will also introduce you to some new foods, like gnudi.

Gnudi is similar to gnocchi, only instead of being made from potato, it's made from ricotta cheese.  It is lite and fluffy, and so very good.  We had them for dinner recently, and Ron loved them, and that's saying something.  He's hard to please these days.  Below is the recipe from Orna.  This recipe makes 32 gnudi.  I made only half the recipe, as I know it won't freeze well, and I'm not sure how long it will be good for leftovers.  I hope you enjoy.  Also, follow the directions exactly.  I didn't, and had a little disaster on my first batch.

                                                                  Gnudi With Marinara

1 12 ounce package of chopped spinach, defrosted and drained and wrung out (spinach should have no water in it)
1 cup low fat or non fat ricotta cheese
1/2 cup parmesean cheese
2 eggs
6 T. flour
salt, pepper, and a dash of nutmeg
olive oil

Mix all ingredients together, except the olive oil.  Blend well but do not over mix.  The mixture should hold together well, as you are going to form it into balls.  Form into balls, about the size of mini ice cream scooper, or use a tablespoon and form with your hands, using extra flour if necessary.  Put balls on a plate and refrigerate for 15+ minutes before cooking.  I did not do this with my first batch and ended up with a mess.  In the meantime, get a pot of salty boiling water ready.  Put the balls in the water in batches, about 6-10 balls in each pot of water.  Lower them carefully into the water to prevent breaking, reduce the heat to a very low boil, and cook 5-7 minutes.  Remove with a slotted spoon, place on a plate to cool.  When cool, drizzle with a little oil, just to prevent sticking.  (You can omit this if you're really watching calories).  Place in a pan, and cover with your favorite marinara sauce.  When ready to eat, heat at 350 degrees for 15 minutes, or until heated through.  Top with a little extra parmesean cheese.  I think three gnudi is a substantial meal, for approximately 250 calories.  With a nice salad, it makes a great meal.  I hope you enjoy.

Could A Fat Tongue Be A Factor In Sleep Apnea?

How many people do you know with sleep apnea?  I know dozens, mostly men, mostly overweight.  There are exceptions to this generality, like my female friend who weighs about 100 pounds and is very fit.  Now I hear that sleep apnea may be caused by a "fat" tongue.

A study at the Sleep Center at the University of Pennsylvania Medical School has released the findings from their recent study that show that fat deposits are increased in the tongue of obese patients with obstructive sleep apnea.  People with sleep apnea have constricted airways during sleep, leading to repeated stops and starts in breathing.  The telltale signs include chronic loud snoring, periodic gasps or choking, and for many people, daytime drowsiness because of poor sleep.

But the effects go beyond fatigue.  Studies suggest those pauses in breathing stress the nervous system, boosting blood pressure and  inflammation in the arteries.  Obese people tend to be more at risk for sleep apnea, and Schwab's team at the University of Pennsylvania Medical School say the new findings may help explain the link between obesity and the breathing disorder.

It was found that participants in the study with sleep apnea had significantly larger tongues, tongue fat and percentage of tongue fat than those in the study who did not have sleep apnea.  Higher levels of tongue fat may prevent muscles that attach the tongue to bone from positioning the tongue away from the airway during sleep.

Tongue size is one of the physical features that should be evaluated by a physician when screening obese patients to determine their risk for obstructive sleep apnea, says Dr. Timothy Morgenthaler, president of the American academy of Sleep Medicine.  Nearly 35% of U.S. adults are obese, so studying sleep apnea is of upmost importance.

US Border Patrol Works To Keep Us Safe

Sometimes we take our safety for granted, but after taking a four hour tour, given by our Federal Border Patrol Agents, I respect their hard work in keeping us safe.  The goals of the Border Patrol are to secure America's borders, and to strengthen the border patrol.  How they do this is constantly evolving.

Our tour began in the classroom, with a power point presentation, teaching us about the history of immigration  in the early 1920's.  At that time we wanted to ban Chinese from this country.  We brought them here to build the railroads, then didn't want anymore Chinese here after their work was completed.  Many other immigration bills have been introduced and passed over the past 100 years, and it's a hot topic today.  Some things never change.  After 9/11 the Customs and Border Protection was established to protect our country.  At the moment there are about 21,300 agents nationally.  Compare this to New York City, which has 35,000 police officers.  The federal agents have a daunting task.  They are spread so thin.  Their strategy for protecting us is constantly changing, as the ways in which illegals try to enter is constantly changing.

Our tour, by van, focused on drug trafficking between Mexico and the United States.  We rode along the border from Chula Vista all the way to the Pacific Ocean.  The two countries are separated by two fences, one with double barbed wire on the top.  Getting over the fence is nearly impossible, so illegals cut holes in the lower part of the fence and try to enter.  The fence is patched every few feet, where humans have tried to enter.  The drug cartels have paid millions of dollars to build tunnels.  We saw several of them.  These are sophisticated tunnels for carrying narcotics from Mexico to the U.S.  When the tunnels are discovered, they are filled with concrete.  To date there have been 56 tunnels discovered in the San Diego area.

Newer methods of entry are always being tried.  Recently immigrants try to enter by sea.  Open water is more difficult to patrol.  You may have heard of small fishing boats carrying illegals being found near Del Mar or Carlsbad.  Now they are traveling further, all the way to Monterey, California, in hopes of landing and entering the U.S. without being caught.

Federal agents train for 5 1/2 months in New Mexico to  prepare for their job.  They have excellent gun skills, but must also have people skills.  They have a liason  program to educate the public.  Each agent has hundreds of miles of territory for which he is responsible, and their tactics are constantly changing.  This tour, arranged by Judy for a group of women in North County, was informative and enlightening.  I'm so glad I had the opportunity to see the difficult tasks our border agents have.  Thanks to all of them for their hard work.  If you see suspicious activity, like a fishing boat offshore at midnight, or sketchy people hanging around an area where they do not live, we were told to call 9-1-1.

Craft Tacos In North Park

Founder Gerry Torres has brought to North Park a menu of tacos only that will surprise and delight you.  He uses only the freshest local ingredients in his unique taco offerings, and pairs them with aguas frescas, prepared on site every day.  The only item on the menu is tacos, but there is nothing there that you've ever seen before.

Tacos are nestled into homemade flour tortillas that have been lightly fried.  They are delicious by themselves, but add the unique ingredients of City Tacos and you have a real treat.  The camaron, is sautéed shrimp in a Serrano chile egg batter, topped with grilled calabacitas and corn, tomato salsa with cilantro and red onions.  The Borrego is pulled lamb with wild mushrooms, cotija cheese, tomato, cilantro and fried leeks in a chipotle cream sauce on a house made corn tortilla.  I had the pollo asado, a chicken taco, with arugula, raisins, tomatoes and sliced almonds, with a little bit of a spicy sauce.  I also loved the scallop taco, small scallops, bacon, cream sauce and a little bit of heat.  They also have a mahi taco, chile relleno taco, and Portobello con vegetables.  It's a small restaurant, with only about 8 tables inside and a small patio.  We loved the place and will definitely go back.  Here's a taco stand without rice and beans, without quesedillas or any of the typical finds.  Tacos is all they serve.

As I was thinking about going to City Taco, I was reminded of the days when pizza went from plain to fancy.  It might have been Wolfgang Puck who started the gourmet pizza craze.  He started putting barbequed chicken or cream cheese and lox on his pizzas and the whole world followed.  Could the same thing happen with tacos?  I think it might. I talked to my son Phil about this possibility and he feels that tacos and pizza will coexist, side by side.  Right now gourmet tacos are mostly found on food trucks.  There are some great taco trucks nationwide with some wonderful flavors on their tacos, but not many unique taco restaurants are found in brick and mortar restaurants.  I'm hoping this will change as people become more open to trying new things.

After lunch, we headed to NorthGate Supermarket, a huge Mexican grocery store.  The center isles are much like any market, but the perimeter is Mexican all the way.  The most impressive thing was the deli cases filled with more guacamole, cervice, salsas and cactus salad than I've ever seen in one place.  The meats were amazing.  We usually see chicaronnes in a bag, like potato chips, but at NorthGate they have the whole hide of a pig, about three feet long, in one piece, fried and in a plastic bag.  Not anything I would eat, but somebody must like it.  Homemade masa for tamales, homemade sopas and tortillas, homemade soups and just about everything Mexican you can imagine.  I tried the rice pudding, which was delicious.  I also bought a few Mexican pastries.  I don't like most of the Mexican sweets, put there are some turnover type pastries, filled with fruit that I love.  I brought those home to enjoy another day.  It was another great day with my foodie friends, laughing and enjoying each other and food.

More Restaurant Openings and Closings

One thing is for sure.  Things can change rapidly on the food scene in San Diego, and I can't eat enough meals to keep up with it.  So, I will let you know about some of the openings and closings, but I have not yet gone to most of them.  Unfortunately, most of the restaurants are south of Del Mar, a good 30-45 minute trip for me.  Some are worth the trip, others, not so much.

Recently opened in Carmel Valley is Kens Sushi.  I have not been there, but I have it on good authority that this is great food.  On the pricey side, so maybe lunch is the best time to try it.  Also opening soon in Carmel Valley is Sea Salt Bistro.  It will take over the space on Carmel Valley Road formerly occupied by Edemame.  In Carlsbad, we now have Perfect Pairings.  I had not heard of it before reading about it online, but it sounds interesting, and I will try it soon.  It pairs food with wine, the menu changes frequently, and they have lots of brewery and winery events at the restaurant.

Juice Crafters, originally from LA, has come to San Diego, and has six locations on their immediate schedule.  Little Italy is open, and La Jolla and Hillcrest will soon be open.  They serve the latest juice concept, cold pressed juices.  In Hillcrest you might also want to try The Whole Pig.  It's a barbeque catering company, now a restaurant, with the focus on, you guessed it, pork.  They serve two regional styles of pulled pork, Cuban sandwiches (yum), and side dishes like collard greens and black eye peas.  The restaurant I'm really looking forward to is Rick Bayless' Red O, which will be taking over the space formerly occupied by Donovan's in La Jolla.  They are completely renovating the space, adding lots of square footage, and plan to open mid 2016.  Red O  will serve steaks and chops and Mexican food with a sophisticated flair.  In UTC Lemonade, a chain of restaurants from Los Angeles will open in Westfield Shopping Center.  They serve healthy prepared salads from their case and sandwiches.  I love their food.  My favorite lunch there is a three salad combo, where you pick out three different prepared salads from the cold case.  Food is just delicious.

Finally, Mozza in the Headquarters closed its doors a few months ago.  It was bound to happen.  I was there several times and never had a meal that came close to what was served at their Hollywood location.  Different management means different food, different service, different attitude.  Even though Mozza had big name chefs behind it, the San Diego location missed.

North County is slow to get great new restaurants, but one of my favorites just opened in The Forum.  Urban Plates is up and running and I expect it to be a great hit.  Fresh, delicious food just like the one in Del Mar will make lines out the door inevitable.  I don't mind.  Next month, more openings and closings to keep you eating out.