May 2015
Oregon State University Extension Family & Community Health
Coos and Curry Counties
In this Issue:
http://extension.oregonstate.edu/coos/fcd
popping good fun
anatomy of a corn kernel
popcorn history
tiny corn
how does corn pop
do I smell popcorn
popping prowess
popping other grains
pop quiz
popcorn toppers
popping good recipes
the bottom line
upcoming events
Have you ever pondered
the miracle of popcorn?
It starts out as
a tiny, little,
compact kernel
with magic trapped inside
that when agitated,
bursts
to create something
marvelously desirable.
It’s sort of like those
tiny, little thoughts
trapped inside
an author’s head
that―in an excited
explosion of words―
suddenly become
a captivating fairytale!
With all the nutrition hype and warnings, sometimes
we just have to let go and have fun with food. Maybe
that means enjoying some high sugar, high fat treat
like cake for birthdays or weddings. Maybe it’s pizza or
ice cream. But we often overlook the simple foods like,
for instance, popcorn. Granted, popcorn may not always be the healthiest of
celebratory foods. But maybe it could be. After all, corn is a whole grain and
certainly a better choice than some other snack foods on the market today.
It’s interesting that corn is both a grain and a vegetable. Field corn is harvested
when the kernels are dry and mature and mostly used to feed livestock. Sweet
corn is picked while still immature and sweet. If stored too long, sweet corn
becomes tough and starchy. Sweet corn has fewer Calories than field corn or
other grains like rice or wheat. You may be surprised to discover that corn
contains a good amount of polyphenols, pigments with antioxidant capabilities
usually found in dark fruit. Corn’s polyphenols include beta carotene, lutein and
vitamin A. Other vitamins include thiamin, niacin, pantothenic acid, folate and
riboflavin, all B vitamins. Minerals like zinc, copper, magnesium and iron are also
found in sweet corn. Corn kernels are a good source of insoluble fiber, known to
lower risk for colon and rectal cancers and aid in weight management.
Popcorn, a completely distinct variety of corn, has similar nutrition value.
Unfortunately it has a reputation for being “junk food,” usually due to the added
butter and salt that tend to spoil the natural goodness of popped corn. Perhaps if
we consider some alternative toppings (see pg 5), we could enjoy popped corn, and
other popped grains, without guilt. In this issue, we’ll explore new ways to enjoy
an old favorite in addition to some new grains you may want to try popping.
~Richelle E. Goodrich
OSU EXTENSION
~ W.C. Fields
1 91 1 2012
- 2 015
MARCH
WELLNESS INK
PAGE 1
Wellness Ink
is the monthly newsletter for
OSU Extension
Family & Community Health
for Coos and Curry Counties,
dedicated to providing
practical, research-based
information you can use to
prevent or reverse disease,
generate energy and
improve quality of life.
Stephanie Polizzi, MPH
Registered Dietitian Nutritionist
Certified Health Education
Specialist
and a Fellow of the Academy
of Nutrition and Dietetics
Publisher / Author
Thank you to those who participated in the evaluation of the
Wellness Ink newsletter in Jan and Feb. I received valuable
feedback. Here are a few of the highlights:
86%
57%
44%
53%
of those surveyed were women
were between the ages of 56 to 75 yrs and 33% were 36 to 55 yrs
were employed full time and 35% were retired
read the newsletter monthly, 67% read it cover to cover
The rankings for individual issues were all fairly close. The highest rating was
for the Mar 2014 issue, Ancient Grains, followed by Apr, Power of Sleep, Feb,
Guests in our Gut and May, Conquering Cancer, all scoring above 4 out of 5.
The most USEFUL issue chosen was Sep, What’s in our Food (4.1/5).
41% rated the Wellness Ink far above other health newsletters. 55% rated it
about the same as others, which I personally find very complimentary.
The best part, 49% stated they were consuming more fruits and vegetables
and reading food labels. 48% reported reducing or avoiding added sugars.
44% are eating more dark green leafy vegetables and 42% are selecting more
whole grains (let’s hope those are 100% whole grains). Great job!
As for what people liked best about the newsletter, most said they enjoyed
the colors, readability and layout. Many liked the diversity of topics and
helpful tips and recipes. Several commented that covering one topic from
different directions contributed greatly to their knowledge of the topic.
For improvements, many wanted more white space for easier reading. One
person said it would be ok if it were longer. I suppose if I put in more white
space I’d have to make it longer. But since we also publish the newsletter in
hard copy, that would increase costs. It’s a delicate balance.
One person asked where archived issues could be found. All the newsletters
are posted and available for view or download by going to the Coos County
Family & Community Health website.
Pericarp
Endosperm
Germ
Tip Cap
The fruit of the corn plant is
the kernel. The ear of corn
is a cob with a collection of
kernels. Each kernel is a
single embryo, the makings
of a new plant.
The kernel is surrounded by
a protective layer (pericarp
or hull) which contains the
insoluble dietary fiber. This
layer encapsulates the germ
(new plant) which contains
most of the nutrients, and
the endosperm or fuel for
the germ.
The tip cap is where the
kernel attaches to the cob.
MAY 2015
Several commented on the great work the team was doing. This made me
chuckle since I’m the only person on “my team,” besides the reviewers. I’m so
pleased that you appreciate the time and effort that goes into the writing and
publishing of this monthly newsletter.
Several asked for ways to give feedback. Note my e-mail in the corner of this
box. Please feel free to send your comments to that address and thank you all
for your continued support.
[email protected]
It is believed popcorn has been around for thousands of
years, 4,000 to be precise, found in caves of New Mexico
and Peru. The ancient Aztec women performed dances
with garlands made of popped corn around their necks. They also used it for
decorating the statues of their gods, and oh yes, they ate it, too!
When talking pictures took off in the 1920’s, popcorn was sold by vendors
outside the theater since it was too messy to bring inside. During the Great
Depression, popcorn was one of the few treats people could afford. With the
sugar shortages in World War II, Americans consumed 3 times more popcorn.
In the 50’s, popcorn consumption dropped but surged again with the invention
of microwave popcorn. Now Americans consume 16 billion quarts of popcorn
every year. That’s about 51 quarts for every man, woman and child.
Popcorn.org
WELLNESS INK
PAGE 2
Are the tiny
ears of corn
we see on salad
bars real corn? I
bet this conjures
the image of Tom
Hanks in the movie
“Big.” Can’t you just
see him nibbling
tiny rows of corn
from the mini ears
he found on the
office-party buffet?
Sure enough, these
tiny corn are actually
baby ears of corn
hand-picked as soon
as the silk begins to
emerge from the ear.
Tiny corn cobs are
usually canned or
pickled for use
in salads or stir fry.
 Most popcorn comes in two basic shapes
when popped: snowflake and mushroom.
Snowflake is used in movie theaters
and ballparks because it pops bigger.
Mushroom is used for candy confections
because it doesn't crumble
 The world’s largest popcorn ball was
Popcorn is
made from corn kernels that have
been bred specifically to pop. The best
corn for popping is one of the 6 varieties
of corn uniquely called popcorn. This type of corn is better
known as Indian, calico or ornamental corn. Breeding can
take up to 8 years before a popcorn seed can be planted.
Once harvested, corn is partially dried, leaving 13.5 to 14%
of the moisture which is necessary for popping. Then it is
polished and packaged for distribution.
The hard outer shell of the kernel is impervious to moisture.
When heated, the moisture inside the kernel turns to steam
and begins building pressure. The starch and protein inside
begin to gelatinize.
When heated to 180°F, the internal temperature reaches
356°F and the pressure reaches 135 pounds per square
inch. The hull cannot contain this pressure and ruptures
violently. POP The starch expands into a foam which crisps
as it cools.
The kernel turns itself inside out leaving a yellow hull inside
and a white, crispy and delicious starch outside. Yum!
popcorn.org
created in Sac City, Iowa in 2009. It
stood over 8 feet tall, measured nearly 29
feet around and weighed 5,000 pounds
 If you made a trail of popcorn from New
York City to Los Angeles, you would need
more than 352,028,160 popped kernels
 In the 1800’s, popcorn was consumed as
a breakfast cereal by Americans and
generally consisted of popcorn with milk
and a sweetener
One ounce
un-popped popcorn
equals one quart popped popcorn.
 Surveyed movie theaters report cooking
corn in coconut oil and then topping a
medium bag with butter. This results
in more fat than in a breakfast of
bacon and 2 eggs, lunch of a Big Mac
and fries, and a full steak dinner all
combined
Botany.about.com, Popcorn.org,
Popcornfacts.com, Wikipedia.com
Just one cup of
air-popped popcorn
has only 31 calories,
1 gram of protein,
6 grams carbohydrate
as starch (no sugar)
and 1 gram of fiber.
MAY 2015
Why is it even if you’re not hungry, when you catch a
a whiff of popcorn wafting in the air, you just HAVE to
have some? This irresistible aroma is so widely known that when
I typed the word “smell” into Windows clipart, guess what visual
came up? You guessed it, the cute popcorn icon you see here!
Popcorn scent is powerful stuff. Scientists at the University of
Pittsburgh theorize that we have 10 different scent categories:
fragrant, woody, non-citrus fruity, pungent, chemical, minty, sweet,
sickening, lemon and popcorn. POPCORN gets its own category!
Scientists are so aware of this phenomenon that they actually ADD
chemical odor to microwave popcorn so the smell is more enticing. A
German scientist discovered 23 mouth-watering chemical odorants,
but chemists particularly like to use buttery smells, like acetaldehyde,
diacetyl and acetoin to fool your senses. Although these may not
sound appealing, your nose detects these in a fraction of a second,
leading you on the direct path to the source of the wafting delight.
WELLNESS INK
PAGE 3
Every once in a while, someone will mail me a single popcorn
kernel that didn't pop. I'll get out a fresh kernel, tape it
to a piece of paper and mail it back to them.
~Orville Redenbacher
Apparently there’s an art to cooking the perfect popcorn.
Commercially prepared popcorn uses special machines which
were originally invented in Chicago in 1885. They were introduced
at the 1893 World’s Fair along with the now Fair-Famous molasses-flavored caramel corn.
Bon Appétit.com warns cooks to avoid Popcorn Pitfalls Here are a few popcorn
DON’TS.
You don’t have to limit oils to only those less likely to burn. Actually, any flavorful oil like olive,
walnut or coconut oil work fine (You don’t have to use oil at all… see below How to Air Pop in the Microwave)
Using high heat to cook popcorn faster may cause burning. Test your oil with 3 kernels. Once they
pop, turn the heat to medium or medium-low before adding corn. This gives the slower-popping kernels
time to open without burning those that pop early
Don’t walk away from the pot. You’ll want to keep an eye (and ear) on your popcorn. Every 30 seconds
or so, shake the pot to make sure all the kernels have a chance to be close to the heat
Avoid using an enameled pot. Enameled pots get too hot. Use a non-enameled heavy-bottomed pot
Don’t add spices to popcorn while it’s in the pot. Always move the popcorn to another bowl before
adding spices. If you add it to the corn while still in a hot pan, spices will stick to the pan instead
Begin by adding 1/4 cup coconut or other oil to a large pot or
Dutch oven with 3 kernels of popcorn.
Cover. Cook on medium-high until all 3 of the test kernels
have popped.
Remove the 3 popped kernels and add the remaining 2/3 cup
kernels. Cover. Remove pot from heat for 30 seconds.
Put the pot back on the heat and cook for 2 minutes, shaking
occasionally.
After 2 minutes, remove the lid to release the steam and keep
the popcorn crisp. Continue until pops are less frequent.
Transfer to a bowl and toss in your favorite flavorings.
bakedbree.com
Corn isn’t the only grain
you can pop. You can
also pop millet, quinoa,
amaranth and sorghum.
And you don’t have to use oil with
these smaller grains, just a hot, dry pan. But make sure you
have a lid. These tiny grains will explode out of the pan, making a
mess on your stovetop if you’re not careful.
These grains don’t like to be crowded. Pop just a tablespoon at a time
and keep the pan moving. They pop quickly, in just 10-20 seconds so be
ready to remove and add the next batch.
One quarter cup of grains yields about a cup of popped. Once popped,
you can use in no-bake cookie and breakfast bar recipes. (recipes pg 5)
MAY 2015
WELLNESS INK
Put 1/4 to 1/3 cup of dried corn
kernels in a paper bag. Make sure
to use microwave-safe paper bags.
Fold the bag tightly over twice. Do
NOT use staples. Place it on its side
in the microwave.
Use the “popcorn” button on your
microwave. If you don’t have a
popcorn button, cook on high 2
minutes, adding time until pops are
about 2 seconds apart.
Be careful when opening the bag.
Pour the popcorn in the bowl and
add your favorite seasonings. Toss
and enjoy.
Of course life is bizarre.
The more bizarre it gets,
the more interesting it is.
The only way to approach it
is to make yourself some popcorn
and enjoy the show.
~David Gerrold
PAGE 4
1. How high can popcorn kernels pop?
A. Up to a foot
B. Up to 3 feet
C. Up to 5 feet
D. It depends on the type of corn
There are hundreds of delicious recipes on these sites:
Seriouseats.com
Foodnetwork.com
You can add butter, oil or let your popcorn go naked.
Here are just a few of my favorite recipes.
2. Popcorn “popability” refers to:
A. Whether or not a kernel will pop
B. Percentage of kernels that will pop
C. Both of the above
D. There is no such term
Cheesy 2 Tbsp nutritional yeast, 1/2 tsp ground cumin,
a pinch of cayenne pepper and salt to taste
3. How many rows of kernels on a cob?
A. 16
B. 23
C. 29
D. It varies depending on the cob size
Gruyere-Porcini 1/2 cup dried porcini mushrooms with
2 Tbsp fresh parsley, pinch of salt all pulsed in processor
Curry Golden raisins, pistachios, cashews, 3 Tbsp sugar
and 1 Tbsp curry powder with oil or melted butter
4. The first mobile popcorn machine weighed
nearly 500 pounds and was pulled by:
A. A horse
C. A mule
B. A tractor
D. A young boy
5. In 1945, an engineer named Percy Spencer
used popcorn in his efforts to develop the:
A. Air popcorn popper
B. Convection oven
C. Microwave oven
D. Scratch-n-sniff technology
Mac n Cheese Use Mac & Cheese powder packet
Peanut Butter Heat 1 cup honey and 3/4 cup sugar
over medium heat about 5 min. Stir in 1 cup peanut
butter, 1 tsp vanilla and salt to taste. Toss with popped
grain, peanuts, dried banana and/or chocolate chips
Srirachi-Lime 1/4 cup Sriracha sauce, 2 Tbsp butter or
oil, 1 1/2 tsp grated lime zest and 1 Tbsp lime juice
Veggie 2 cups each veggie chips and dehydrated snap
peas powdered in food processor
Used with permission: Glasbergen
True or False
6. The popcorn plant is really a weed.
7. A popcorn plant has 3 sets of roots.
8. Corn stalks can grow 10 feet tall.
See page 6 for answers
Popcornfacts.com, Wikipedia.com
Popping Grains Recipe
Popping Quinoa Video
Quinoa and Cacao Crispy Treats
Amaranth Alegria Bars
Puffed Millet Squares
Popped Sorghum
Make Your Own Puffed Rice Cereal
“It’s okay to bring my cell phone to the movie.
My ringtone sounds like people crunching popcorn!”
You can enjoy a variety of whole grains like
corn, amaranth, quinoa, millet and rice, popped and tossed with spices.
Go easy on the oil and salt and you’ve got a satisfying and healthy treat.
Or try adding popped grains into recipes for increased fiber and nutrition.
MAY 2015
WELLNESS INK
PAGE 5
May
9 Beauty is More Than Skin Deep, Women’s Health Coalition health walk,
booth and talk. 9 am to noon at Mingus Park, Coos Bay. To learn more, go to Coos County Women’s
Health Coalition Facebook page or call Lindi at 541-297-0421
14 Food as Medicine, Coquille Christian Community Church, 625 E 10th St, Coquille. 2-3:30 pm, free
14 LEAP free information session, Bandon Library, 1204 11th St SE, 6-7 pm (see below)
18 LEAP free information session, Bandon Library, 12 to 1 pm (see below)
20 LEAP free information session, Bandon Library, 4 to 5 pm
24 LEAP free information session, Bandon Library, 3 to 4 pm
28 LEAP initial health screen, Bandon Community Center, 7 to 9 am, by appointment only
28 The Fire Within, Community Health Education Center, Coos Bay, 6 to 8:30 pm
1
13
13
18
25
28
June Save the Date
LEAP begins, Bandon Community Center, 6 to 9 pm
Magic Beans, Master Food Preserver presentation, Gold Beach Extension office, 10 am to noon
Food as Medicine, Brookings SDA church, 2 to 4 pm
Healing Food, Cooking demo, Community Health Education Center, Coos Bay, 6 to 8 pm
LEAP post health screen, Bandon Community Center, 7 to 9 am, by appointment only
LEAP commencement potluck, Bandon Community Center, 12:30 to 3:30 pm
To view archived issues, go to http://extension.oregonstate.edu/coos/fcd
Coos County OSU Extension events calendar (For Wellness Ink events, look for the tabs in YELLOW)
http://extension.oregonstate.edu/coos/coos-county-osu-extension-calendar
Thu, May 28 The Fire Within inflammation seminar
This bi-monthly seminar will be held at the Community Health Education Center, 3950 Sherman
Ave, in Coos Bay. Please register by going to www.bayareahospital.org/calendar_events.aspx
or call 541-269-8076 for more information.
2015
Jun 1 LEAP is a 30-day nutrition and lifestyle program
modeled after CHIP. As a “jumping off” point from
CHIP, it is designed to help participants take an
active role in adopting a healthy eating plan. Like
CHIP, the program includes pre and post health
screens, so you can see for yourself how 30 days
on a healthy diet can lower your risk for disease.
LEAP will meet Mon, Tue and Thu evenings at the Bandon Community
Center (the Barn) during the month of June. These 12 sessions will include a
nightly nutrition seminar, food demos, book and video reviews, activities and
discussions to help influence your food choices toward healthier options.
Participants will also be encouraged to assist in meal preparation to develop
cooking skills and foster confidence in adopting a new healthy eating plan.
To determine if this course is right for you, consider attending one of the 4
free information session coming this May. These orientation sessions will be
held at the Bandon Library. Dates and times are listed in the calendar above.
Answers from pg 5:
1. B. 2. B. 3. A. Because
corn is a monocot, there is
always an even number of
kernels on the cob. 4. D.
5. C. 6. False, corn is a
grass. 7. False, popcorn
has 2 sets of roots. 8. True
The Omnivore’s Dilemma
by Michael Pollan
Investigative journalist, Michael Pollan takes you on an
illuminating journey of corn which may astound, inspire
or even horrify you. But one thing is for certain, without a
doubt you are guaranteed to get an education on corn.
Wellness Ink
OSU Extension
Family & Community Health
Coos & Curry Counties
Share this newsletter with your
co-workers, friends and family.
Have them e-mail me with a request
to receive Wellness Ink monthly.
[email protected]
OSU Extension
Family & Community Health
631 Alder Street
Myrtle Point, OR 97458
541-572-5263
OSU Extension
also has offices
in Gold Beach
and 35 other
counties
throughout
the state
Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability,
gender identity or expression, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University
Extension Service is an Equal Opportunity Employer. This publication will be made available in accessible formats upon request by calling
541-572-5263 ext 25292. For information on accessibility, go to http://extension.oregonstate.edu/coos/coos-county-extension-accessibility.