Wish upon a star

"We all have days when reality seems all too difficult, and hiding under the doona in bed starts to look increasingly appealing. Instead of surrendering to stress and sorrow, take a moment to breathe deeply, clear your mind and believe that possibility can bewitch actuality. Pick a dandelion and wish upon its seeds, or find the first star in the sky as dusk falls. reality can be a stern master but, just sometimes, magic can happen."
Source: Quote from Notebook Magazine, January 2006, p.35

Mt. Lofty Botanic Gardens. Copyright 2012, Tracey Vale

Popcorn packs a healthful punch, By Tracey Vale

A recent study by scientists at the University of Scranton, Pennsylvania, has revealed that popcorn is packed full of antioxidants and fibre. One serve provides more of these health benefits than that provided by total daily requirements of fruits or vegetables.

The study revealed that the hull has the highest concentration of polyphenols, a type of antioxidant, and fibre. Polyphenols are more diluted in fruits and vegetables due to the high water content, which is generally around 90 percent, compared with a four percent water content in popcorn. It is, however, important to note that popcorn must not be seen as a replacement for fruit and vegetables, also valuable for their high nutrient and essential vitamin content. Instead, use popcorn to replace unhealthy snacks such as potato chips and biscuits.

The level of polyphenols found in popcorn also rivals those found in nuts and products such as wholegrain tortilla chips.

Antioxidants are important in reducing the risk of cancer and many other diseases, including heart disease.

300 milligrams of polyphenols are found in one serving of popcorn, compared to 114 milligrams found in one serving of sweetcorn and 160 milligrams found in one serving of fruit.

The daily requirement of fruit provides 255 milligrams of polyphenols, while the daily requirement of vegetables contains 218 milligrams.

Popcorn is the only snack that is 100 percent unprocessed wholegrain. Other products listed as ‘wholegrain’ are only required to be at a level of 51%. One serving of popcorn provides 70 percent of daily wholegrain requirements.

In order for popcorn to be healthy, however, it must be cooked in a way which maintains the health benefits without adding unhealthy ingredients. Cinema popcorn is not healthy due to its liberal slatherings of butter and salt. Similarly, packaged popcorn has unnecessary additives, as does packaged microwave popcorn kernels.

Air-pop the popcorn, keeping oil and salt to a bare minimum. A healthy, quick microwave method is listed below. Flavour can be varied by adding your choice of the following:

• Grated parmesan cheese
• Mixed herbs
• Chopped dill
• Chilli powder
• Curry powder
• Cinnamon
• Mixed spice

Combinations of ingredients include:

• Parmesan, mustard powder, pepper
• Parmesan, oregano, dried tomato powder
• Curry powder, turmeric, ginger
• Pepper, onion powder, turmeric, ginger,
• Pepper, onion powder, mixed herbs
• 2 teaspoons sugar (replace salt), ½ teaspoon cinnamon
• Malt vinegar in a spritz spray bottle, sprayed onto salted popcorn

Healthy Microwave Popcorn

½ cup popcorn kernels (makes about 4 cups)

½ teaspoon olive oil

salt to taste

brown paper bag, folded down twice at the top (1.5cm folds)

Mix kernels in a cup with the oil and salt. Tip into the paper bag and fold the top over. Place upright in the microwave and cook on HIGH for 2 ½ minutes. Any uncooked kernels can be re-cooked once the popped corn is removed from the bag.

Resources:

http://www.sciencedaily.com/releases/2012/03/120325173008.htm

http://abcnews.go.com/blogs/health/2012/03/26/popcorn-packs-antioxidants-study-finds/

http://voices.yahoo.com/how-delicious-homemade-popcorn-seasonings-4529913.html