Category Archives: food

Protein: The New King of the Food Pyramid

Posted on by
Reply

For most of us kids, when we hear the word “breakfast,” the first thing that comes to mind is cereal—especially sugary ones like Froot Loops. For a long time, cereal has been the go-to breakfast because it gives quick energy to start the day.

But advice about healthy food has changed a lot since the old food pyramid came out in 1992. The old pyramid put foods rich in carbohydrates—like bread, cereal, rice, and pasta—at the bottom, which basically meant “eat the most of these.” These foods were cheap, easy to make, and seen as “basic fuel,” so protein foods didn’t get as much attention. Also, people were told to avoid fat—especially saturated fat—because they thought it was bad for your heart.

However, the new food pyramid introduced in 2026 by the U.S. government has turned things upside down—literally. Now, protein and healthy fats are emphasized, and it reminds people to cut down on refined, sugary, processed carbs. Near the top are protein and healthy-fat foods like eggs, chicken, fish, beans, yogurt, nuts, and avocado.

Illustration of a food pyramid featuring three sections: Protein, Dairy & Healthy Fats; Vegetables & Fruits; and Whole Grains. The pyramid showcases various food items such as meats, dairy products, fruits, vegetables, and grains.

The recommendation to cut down on carbs is based on research that shows that eating a lot of carbs – especially sugary, processed, packaged foods like candy, sweet cereals, and cookies – can lead to weight gain and increase the risk of diabetes over time.

On the other hand, the new pyramid recommends eating more protein-rich food because protein helps you feel full longer and can reduce cravings. For kids, protein also supports growth and brain development. It also supports your muscles and bones, helping you get stronger. Protein is made of building blocks called amino acids. Your body can make some amino acids, but it can’t make all of them, so you must get the rest from food – mostly from protein foods.

Experts say a simple way to figure out how much protein you need is to take your weight in pounds and divide by 2. For example, a kid who weighs 100 pounds should aim to eat about 50 grams of protein each day. That could look like 2 eggs at breakfast, a cup of yogurt for a snack, a turkey or chicken sandwich at lunch, and a glass of milk or a cheese stick later. Adding small protein foods throughout the day makes it easier to reach your goal without feeling too full.

In the end, it’s important that we change our eating habits to focus more on protein and less on sugary, processed carbs. It’s also important for schools to adjust what they serve, because most of us eat at least two meals at school on weekdays. Many school menus still include lots of carb-rich foods (such as pizza and sugary cereals), so schools should act fast by adding more protein options. For example, they could offer eggs or yogurt at breakfast, add chicken, turkey, beans, or tofu to lunches, and replace some sugary snacks with healthier choices like cheese, yogurt, or hummus.

Small changes like these could help students stay healthy, feel full longer, focus better in class, and have more energy throughout the day.

Banh Mi Sandwich – A Crunchy Flavorful Delight

Posted on by
Reply

One of the best things about traveling is enjoying local food. Out of the more than twenty-five countries that I have visited, Vietnam is one of the most interesting, with some of the best food. Arguably, one of the most popular foods in Vietnam is the Banh Mi – a Vietnamese sandwich with a French influence.

Banh Mi literally translates to “Wheat Bread” in English. The Banh Mi originated when the French colonized Vietnam. They introduced French food to the locals, such as baguettes, sliced meats, and butter.

However, when the French left, the Vietnamese people changed the French meals by using local ingredients and their own way of making food. That is when the modern Banh Mi was born.

It was created in the late 1950s by a Vietnamese couple – Mr. and Mrs. Le. Instead of eating baguettes separately as the French did, the couple came up with a filled baguette sandwich using local ingredients. Common fillings include pork, beef, egg, tofu, pickled carrots, cilantro, peppers, daikon (a long white radish), and chili sauce.

This recipe has not changed much since then. But the locals have modified it to suit their taste. For example, in northern Vietnam, the Banh Mi is lighter and has less meat. On the other hand, in southern Vietnam, the Banh Mi is bigger and has more meat.

If you’re looking for a crisp, crunchy, and savory Banh Mi locally in Orange County, you should check out “Carrot & Daikon” in Westminster. Their Banh Mi has the perfect crunchy bread, rich meat, umami carrots, and a kick of spice.

Overall, my trip to Vietnam and eating Banh Mi – literally every day – completely changed my perspective on sandwiches. And I strongly recommend everyone try it too!

Recipes for Some of My Favorite Breakfast Foods

Posted on by
Reply

Hello, all, today, for my first blog post ever, I’ll be sharing with you recipes for two of my favorite breakfast foods.

  1. Plain Yogurt with Fruit

For this first recipe, you’ll need plain yogurt (any brand will do, but I’ve used Karoun and Mountain High), fruit (dried or fresh), a bowl, and a spoon. The preparation of this recipe is extremely simple.

 You just need to add the desired amount of plain yogurt to your bowl and then add in the fruit. I recommend that you mix it together so that the fruit is all spread out in the yogurt. 

Speaking of the fruit, I typically use dried cranberries or raisins. I have also made this dish using apples. No matter what fruit you use, I recommend that you chop, dice, or do whatever to make it small enough to mix in the yogurt.

  1. Tomato-and-Onion Scrambled Eggs

For this second recipe, you’ll need eggs (I recommend one or two if you are making this for yourself), half a tomato, half an onion, olive oil, and salt, and a frying pan. First, you’ll need to dice your tomatoes and onions. I doubt that anyone likes huge chunks of vegetables in their food, so be careful to dice them small. 

After you finish chopping your vegetables, you need to crack your egg(s) into a bowl, whisk them together, and add a pinch of salt.  Once you have done that, you put your frying pan on the stove, turn the stove, and add a few drops of olive oil to it. 

Once the oil is hot enough, you pour the tomatoes and onions into the pan, stirring them so that they do not burn. After that, you pour the eggs into the pan and scramble them, hence the name.

Well, without further ado, the end of my first blog post. I hope you enjoyed my little batch of recipes.

  • Peace F.

Tortang Talong

Posted on by
Reply

If there’s one thing I love most about the Philippines other than the joyful and hardworking attributes and their passion for karaoke, is the food. This might be biased coming from a Filipino but there’s nothing that can beat the taste of Filipino dishes. There are various foods out there but here is my favorite! 

This dish is a Filipino dish that translates to “eggplant omelette,” and it only requires eggplants, eggs, salt, and anywhere to fry it. Even if you’re not a big fan of eggplants, this might change your perspective on eggplants. The steps to making it is without a doubt really simple! First of all, you need eggplants, obviously. Any type of eggplants work, but the preferred one is Japanese eggplant! Poke holes on the eggplant so your kitchen doesn’t end up a mess.  Next step: fry it. This is typically done over a grill, but you can use a stove, or an airfyer even. Fry them evenly on both sides and once it is grilled, the skin of the eggplant should come off easily by prying it off with a fork or with your hands! Make sure not to take off the stem!! After the eggplant is skinned, beat 2 eggs and you should use the stem as a handle for the eggplant, and smash the eggplant in the beaten eggs. Once that’s that, fry it in a pan with oil and once it’s fully cooked, you’re done! Personally, it’s tastes best with rice and banana ketchup with it. If you haven’t give this a go you should definitely try it! 

Water Melon Cooler

Posted on by
Reply

Are you ready to shake up your summer with a refreshing twist? I love summer because of the abundance of fruits and vegetables that come with living in California. Imagine the perfect blend of juicy watermelon, zesty citrus, and hydrating coconut water in a harmonious symphony of flavors. That’s right, we’re talking about the ultimate thirst-quencher – the Watermelon Cooler! Whether lounging by the pool or having a backyard BBQ, this exciting concoction will add fun and brilliant color to any gathering. I love this drink’s refreshing, incredible taste; we make it when the fruits are abundant every summer.

Ingredients: –
1 large or 3 cups watermelon
2 Lemons or limes
2 cups of Coconut water
Ice

Equipment:

  • Blender

Instructions:

  1. Cut the Watermelon into chunks and remove any seeds.
  2. Squeeze the juice of lemons or limes.
  3. combine the watermelon chunks, lemon/lime juice, coconut water, and ice in a blender.
  4. Blend until smooth and well combined.
  5. Serve the watermelon cooler in glasses with some ice cubes and fresh watermelon for decoration if desired.

Enjoy your summer!

Bella H.

How to Make Hakka Style Stir Fry

Posted on by
Reply
Image from https://www.seriouseats.com/hakka-style-stir-fry-with-pork-belly-and-squid-recipe

Also called “Hakka Stirfry,” Hakka Style Stir Fry is a popular dish in Taiwan. Originating from the Hakka people, a subgroup of the Han Chinese from Central China, this dish is salty, fragrant, and greasy, blending delicious umami flavors. Today, around 15-20% of the Taiwanese population has some kind of Hakka blood. This recipe makes 6 servings.

Ingredients:

8 ounces of dried cuttlefish
8 ounces pork belly
8 ounces of Taiwanese celery (1.5 inch long strips)
8 ounces of green onion (white parts, 1.5 inch strips)
4 pieces of marinated pressed bean curd (1.5 inch strips)
1 red chili pepper (de-seeded, thin strips)
2 cups of warm water
3 cups of cold water
1 tablespoon of cooking oil
Seasoning:
2 tablespoons of soy sauce
5 tablespoons of rice wine
½ teaspoon of white pepper
½ teaspoon of salt
soy sauce rice wine white pepper salt

Preparation:

  1. Soak cuttlefish in 2 cups of warm water for 1 hour, remove the outer skin, clean and cut into long strips (1½ inch x ½ inch). Set aside.
  2. Boil cold water in pot on medium heat, add pork in boiling water for 2 minutes before turning off the heat. When the liquid is cool, remove pork and rub with 1 teaspoon of salt, let it marinate for 30 min. Remove pork skin and discard, cut remainder of pork belly into the same size strips as cuttlefish.
  3. In a heated frying pan or wok, add fattier pork strips first, brown until fat is drained, add the rest of the pork strips, stir until all meat is browned, remove meat from pan and set aside.
  4. Stir fry bean curd in the same pan until slightly brown, remove bean curd and set aside.
  5. Add cuttlefish in the pan, stir fry on medium low heat for a few minutes, drizzle 3 tablespoons of wine slowly around the edge of the pan, and continue stirring until fragrant.
  6. In a clean hot pan, add 1 teaspoon of oil, add cuttlefish, and stir on high heat, add soy sauce, turn heat to medium, add green onions, stir for a few seconds, add celery, chili pepper, pressed bean curd and pork, mix thoroughly. Add ½ teaspoon salt and 2 tablespoons of wine, stir until wine is absorbed. Sprinkle with white pepper.

Preparing this dish shouldn’t take more than an hour, and is suitable for everyday meals, or in larger portions, even for special occasions.

Fast Food Nation Book Review

Posted on by
Reply

“Twenty years ago, teenage boys in the United States drank twice as much milk as soda; now they drink twice as much soda as milk.” ~ Eric Schlosser

So, let’s talk about Fast Food Nation by Eric Schlosser. This book rips off the veneer and presents some harsh realities for anyone who has ever wondered what actually goes on behind the neon-lit drive-thrus and golden arches. The system that supports the fast food industry, from factory farms and worker exploitation to the hazardous meatpacking industry and the horrifying realities of food production, is more than just greasy food.

Schlosser delves deeply into how fast food spread around the world, influencing not only what we eat but also how we work, how we farm, and even how we view convenience. Indeed, there are some really unsettling parts of it. He reveals how fast food companies use marketing to target children, the hazardous working conditions in slaughterhouses, and how the industry’s drive for efficiency frequently comes at the expense of public health. Warning: You may want to reconsider your next burger.

What I appreciate about this book is that it’s not just a hit piece on McDonald’s (though they do take some heat). Schlosser connects the dots between corporate greed, government policy, and the way our food system has evolved into something pretty unrecognizable from the farms of the past. It’s like The Jungle but for modern times.

Is it enjoyable to read? Not precisely. However, it’s captivating. Schlosser blends factual information with true stories to give everything a personal touch, writing like a journalist who has done their research. This book is worth reading if you’re interested in environmental and public health issues or simply want to understand what’s actually in your food. But fair warning: It might not be a good idea to pick it up just before lunch.

Would I recommend it? Yeah, but with a warning: once you know this stuff, you can’t un-know it.

Fast Food Nation by Eric Schlosser is available for checkout from the Mission Viejo Library. It can also be downloaded from Libby.

How to Bake an Apple Crisp – for ONE

Posted on by
1

Apple Crisps were a staple of my childhood, and this recipe was an adaptation of my grandmother’s recipe. This recipe creates a combination of sweet and tart, and if you love cinnamon-y desserts, then this recipe is for you.

Yields: 1 serving

Ingredients:

Filling:

  • 1 Granny Smith apple (or another baking apple)
  • 1 Tablespoon of Sugar
  • Pinch of Cinnamon (measure with your heart)

Topping:

  • 2 Tablespoons of Oats
  • 2 Tablespoons of Brown Sugar
  • 2 Tablespoons of Flour
  • 1/4 Teaspoon Cinnamon
  • 1 1/2 Tablespoon of Butter melted or very soft

Directions:

  1. Preheat oven to 350 degrees Farenheit
  2. Peel and slice apples into slices, just under 1/4″ thick and roughly 1″ in length. In a bowl, sprinkle sugar and cinnamon over the apple slices, and toss until well coated. Set aside.
  3. Combine the dry ingredients (flour, oats, brown sugar, & cinnamon)
  4. Add melted/very soft butter
  5. Mix until well combined.
  6. Place the sliced apples in a thick paper baking cup or a small oven safe bowl or ramekin.
  7. Spoon the topping “crisp” over the apples.
  8. Bake for 25 minutes or until the apples are soft (you can check with a fork) and the topping is golden and crisp.
  9. Cool as needed, but I think it tastes best while warm.

Serve with vanilla ice cream or whipped cream, and enjoy! Personally, I think this apple crisp recipe is pretty hard to beat. Try it for yourself!

-Jenna G.

Top 5 Restaurants In Orange County

Posted on by
Reply

Although Orange County has numerous restaurants to choose from when eating out, It can sometimes be hard to decide on just one. For your convenience, here is a list of my personal 10 favorite restaurants in Orange County that not only offer a delicious menu, but are also affordable.

1. Taco Mesa

Taco Mesa is an authentic Mexican restaurant offering many delicious options including burritos, tacos, and enchiladas. The restaurant itself has a cheerful and welcoming atmosphere, with brightly colored murals on the wall. Most of the food items available range from $10 to $20, and come with fairly generous portions, which are more than enough to satisfy one’s appetite. Between the delicious food that is offered, and the affordable price point for a meal, Taco Mesa is a great option for breakfast, lunch, or dinner!

TACO MESA - Updated January 2025 - 417 Photos & 620 Reviews - 22922 Los Alisos Blvd, Mission Viejo, California - Mexican - Restaurant Reviews - Phone Number - Yelp

2. Urth Cafe

If you’re looking for a fresh, new dinner option, try visiting Urth Cafe in Orange. Urth Cafe provides a wide variety of coffee, pastries, salads, and even dessert. Urth Cafe also offers many gluten free, vegetarian, vegan, and plant based food options. Urth Cafe also allows online orders. Overall, Urth Cafe is a lively restaurant with so many different food options, available for people with different food preferences or diets.

URTH CAFFÉ ORANGE - Photos & Restaurant Reviews - Order Online Food Delivery - Tripadvisor

3. Panini Kebab Grill Panini Kebab Grill is a Mediterranean restaurant located in Mission Viejo. There are many types of bowls, plates, and salads available at Panini Kebab Grill, but family meals are also offered here, feeding around four people. This family meal includes generous portions of chicken or beef koobideh, rice, salad, and vegetables. At $54.99, this meal is a great value that fills the whole family’s bellies. In addition to the tremendous value, the food is delicious, making you want to eat here for every meal.

PANINI KABOB GRILL, Mission Viejo - 27741 Crown Valley Pkwy - Menu, Prices & Restaurant Reviews - Order Online Food Delivery - Tripadvisor

4. Diho Siam

Diho Siam serves a multitude of comforting Thai food, from Pad Thai to Pad See Ew. Furthermore, Diho Siam also offers a refreshing Thai Iced Tea to pair with any meal. Diho Siam serves generous portions of food for their entrees for a more than reasonable price. This restaurant offers food pickup in addition to sit down booths, if you feel like having a warm dinner in the comfort of your home. Overall, Diho Siam is a wonderful option for lunch, dinner, or even a light snack.

DIHO SIAM - Updated February 2025 - 286 Photos & 539 Reviews - 27001 La Paz Rd 100, Mission Viejo, California - Thai - Restaurant Reviews - Phone Number - Yelp

5. Delizie Ristorante

The last restaurant which I have included in this list is Delizie Ristorante. This charming Italian restaurant serves authentic Italian food, including pasta, pizza, and even meatballs. While prices are a bit higher than some of the other restaurants included, the portions are extremely generous, leaving you leftovers to eat all week! Delizie Ristorante also offers gluten free options for all of their pastas and spaghetti, making sure that they are considerate of people’s gluten diets or preferences. In addition to the numerous mouthwatering entrees which this restaurant provides, many appetizers are available for purchase, including fried calamari, and a wide selection of salads. Being mostly central to Mission Viejo, Delizie Ristorante is a great decision whether you are dining with a party, or simply enjoying a lunch by yourself.

Delizie Ristorante & Bar Restaurant - Mission Viejo, CA | OpenTable

Overall, Mission Viejo is host to a multitude of restaurants, and whether the restaurant is more formal or casual, all of these restaurants have one thing in common: all of these restaurants serve high quality food and a wonderful dining experience.

Places to visit in Kauai, Hawaii

Posted on by
Reply

Kauai is one of 137 islands in the state of Hawaii. Also known as the Garden Island, Kauai is revered for its lush landscape with steep cliffs that meet aqua-blue water. I had the privilege of visiting this island last June for about a week. Prior to going on this vacation, I researched this island and found it to be extremely helpful when wondering what to do or see. When going to Hawaii, most people flock to Oahu; and while this island is pretty and has amazing food, Kauai is remote and prettier (in my opinion). Below are places and things to do if visiting Kauai.

Beaches

  1. Tunnels Beach – This was my favorite beach on my visit to Kauai. If you are looking for a place to snorkel, Tunnels is the place to go. At Tunnels, the coral was huge and there was a large variety of sea life. The best part of this beach is the view of the mountains in the background with the beach at your feet.
  2. Anini Beach – Located in the northern part of Kauai, Anini Beach is known for being a family-friendly beach. The water at this beach remains shallow for about 30 feet out. However, the best part about this beach was the amount of turtles. When I was snorkeling, I believe I saw turtles 15-20 times. Another pro about this beach is that there is a lot of shade so beach umbrellas aren’t needed.
  3. Hanalei Bay – Hanalei Bay is one of the most popular beaches in Kauai to visit–and for good reason. At this beach, you are surrounded by panoramic views of golden-sand beaches and a range of mountains. Also, there is a pier that you can jump off of for fun.
  4. Poipu Beach – This is another family-friendly beach on the south shore of Kauai. Poipu Beach is great for snorkeling and relaxing. A con of this beach is that it is always crowded. However, if you are in the area of Poipu, stop by this beach.

Hikes/Other Activities

  1. Kalalau Trail – Hiking is a major activity that you HAVE to do in Kauai. This particular trail stretches 22 miles in length (you have to have a permit to do all of it). I only hiked to Hanakāpīʻai Beach which was 4 miles round-trip. This hike was so beautiful and the views along the coast were gorgeous. After the beach, you can hike to Hanakāpīʻai Falls (8 miles roundtrip). Overall, Kalalau Trail is a must-do when visiting Kauai.
  2. Waimea Canyon – Waimea Canyon is named the Grand Canyon of the Pacific and was formed from the collapse of a volcano. The unique terrain of this canyon is an attraction you should see. I believe that you can hike this, but my family and I just drove to different lookouts to see the Canyon.
  3. Lydgate Farms Chocolate Tour – As a chocolate fanatic, I was so excited to visit this Chocolate Farm. While you can book a tour to explore the farm, I just went to the gift shop. At the gift shop, an employee gives you a chocolate lecture where you learn about the origins of the cacao and try the products. I’ve tried a bunch of chocolate in my life and I can confidently say this was the best chocolate I’ve ever had. Lydgate Farms makes their chocolate in small batches which was evident considering how delicious the chocolate was.
  4. Na Pali Coast Boat Tour – Last but not least, you NEED to go on a Boat Tour (or helicopter tour) to see the Na Pali coast. I would recommend going with the company Captain Andy’s and booking the “Na Pali Raft Day Expedition.” On this boat tour, we went through sea caves, snorkeled, ate lunch at an ancient fishing town, and saw the Na Pali coast. This was hands down my favorite memory from the trip. The Na Pali coast is breathtaking and the water was the color of blue Gatorade. In addition to doing cool activities on this tour, you’ll learn much about the history of Kauai and its people.

Places to Eat

  1. Wishing Well Shave Ice
  2. Kenji Burger
  3. Wailua Drive-In

Photos

Tunnels Beach

Na Pali Coast

Wishing Well Shave Ice