Mood Food

with Pramila Vishvanath LCEH, PA, ND and Prreeti Butani https://podcasts.apple.com/us/podcast/mood-food/id1813460257 https://open.spotify.com/show/4yXMyV4V3bQfr01KRbZSPt https://www.instagram.com/moodfood_podcast/ https://www.tiktok.com/@moodfood1111 https://linktr.ee/MoodFoodPodcast https://integratedhealthcenteronline.com/ Eat Real Food! This podcast is intended for informational and educational purposes only. The discussions herein, including those involving licensed professionals such as naturopathic doctors, do not constitute medical, nutritional, or therapeutic advice. Listeners should not act upon the information provided without first consulting a qualified healthcare provider. The views expressed by the hosts and guests are their own and do not necessarily reflect the opinions or positions of any affiliated organizations. No doctor-patient relationship is established through this podcast. Understanding Fermentation: A Cultural and Nutritional Exploration 1. What is Fermentation? Fermentation is a natural metabolic process in which microorganisms like bacteria, yeasts, and molds convert sugars and starches into other compounds, most commonly acids, gases, or alcohol. This process not only preserves food but also enhances its flavor, digestibility, and nutritional value. There are several types of fermentation, including lactic acid fermentation (used in yogurt and kimchi), alcoholic fermentation (used in beer and wine), and acetic acid fermentation (used in vinegar). 2. The History of Fermentation Fermentation is one of the oldest food preservation techniques known to humanity. Archaeological evidence suggests that fermented beverages were produced as early as 7000 BCE in ancient China. By 6000 BCE, the Babylonians were fermenting beer, and ancient Egyptians were baking leavened bread by 4000 BCE. Fermentation likely emerged independently in multiple regions, primarily as a means of preserving surplus crops and enhancing the flavor and digestibility of food. 3. Cultures That Use Fermentation in Their Cuisine Fermentation plays a significant role in the culinary traditions of many cultures: - East Asia: Countries like Korea, China, and Japan rely heavily on fermentation for staples such as kimchi, soy sauce, miso, and fermented tofu. - South Asia: India uses fermentation in dosas, idlis, and pickles. - Europe: Germany is known for sauerkraut and rye bread, while France uses fermentation in cheeses and wines. - Africa: Fermented sorghum and millet porridges are common in many sub-Saharan countries. - The Americas: Indigenous peoples traditionally fermented maize for dishes like chicha in South America and nixtamal in Central America. - Middle East: Yogurt and kefir have been dietary staples for centuries. 4. The Benefits of Fermentation - Preservation: Fermentation allows food to be stored for extended periods without refrigeration. - Enhanced Nutrition: It can increase the availability of vitamins and minerals, such as B vitamins and vitamin K. - Digestive Health: Fermented foods are rich in probiotics, which support gut health by balancing intestinal flora. - Detoxification: Some fermentation processes help reduce antinutrients and toxins in food. - Flavor and Texture: Fermentation imparts complex flavors and textures, making food more enjoyable and satisfying. 5. Fermented Foods from Around the World - Korea: Kimchi (fermented vegetables) - Japan: Miso (fermented soybean paste), Natto (fermented soybeans) - China: Doubanjiang (fermented bean paste) - India: Dosa and Idli (fermented rice-lentil batters), Achaar (pickles) - Germany: Sauerkraut (fermented cabbage) - Russia: Kvass (fermented rye beverage) - France: Camembert and Roquefort (cheeses) - Mexico: Pulque (fermented agave drink) - Ethiopia: Injera (fermented teff bread) - Indonesia: Tempeh (fermented soybeans)

with Pramila Vishvanath LCEH, PA, ND and Prreeti Butani https://podcasts.apple.com/us/podcast/mood-food/id1813460257 https://open.spotify.com/show/4yXMyV4V3bQfr01KRbZSPt https://www.instagram.com/moodfood_podcast/ https://www.tiktok.com/@moodfood1111 https://linktr.ee/MoodFoodPodcast https://integratedhealthcenteronline.com/ Eat Real Food! This podcast is intended for informational and educational purposes only. The discussions herein, including those involving licensed professionals such as naturopathic doctors, do not constitute medical, nutritional, or therapeutic advice. Listeners should not act upon the information provided without first consulting a qualified healthcare provider. The views expressed by the hosts and guests are their own and do not necessarily reflect the opinions or positions of any affiliated organizations. No doctor-patient relationship is established through this podcast. HISTORY Sichuan cuisine came to the United States primarily in the mid-to-late 20th century, particularly gaining popularity in the 1970s and 1980s, although its roots in Chinese American food culture date back further. Late 1800s – Early 1900s: Chinese immigration, mainly from Guangdong (Canton), influenced early Chinese American cuisine (e.g., chop suey, egg foo young). Sichuan cuisine was virtually unknown in the U.S. at this time. 1949–1950s: After the Chinese Communist Revolution, many mainland Chinese, including Sichuanese chefs, fled to Taiwan, Hong Kong, and the West. Some later migrated to the U.S., bringing regional specialties. 1960s–1970s: Greater political openness and increased immigration brought more regional Chinese cuisines to the U.S. Sichuan dishes like kung pao chicken and mapo tofu began to appear in urban Chinatowns. 1980s: Major American interest in bold flavors and “exotic” cuisines helped Sichuan food stand out. Americanized versions of Szechuan beef and Szechuan chicken gained popularity in restaurants. 1990s–2000s: Authentic Sichuan restaurants, often run by recent immigrants or chefs trained in China, opened in large cities (NYC, LA, SF), offering a more traditional approach: use of Sichuan peppercorns, chili oil, and fermented pastes. 2010s–Present: Sichuan cuisine became a culinary trend, with food critics and chefs highlighting its complex flavors (mala – numbing and spicy). Dishes like dan dan noodles and dry pot became popular even beyond Chinatown. Key Factors in Its Popularity * Unique flavor profile: Spicy, numbing (mala), and intensely aromatic—stood out from other Chinese regional cuisines. * Culinary curiosity: American diners became more adventurous, seeking authentic flavors. * Media exposure: Food shows, blogs, and chef endorsements popularized regional Chinese cooking. * Immigration: A steady stream of immigrants from Sichuan and Chongqing brought authentic cooking styles. Common Sichuan Dishes That Gained U.S. Popularity * Kung Pao Chicken (宫保鸡丁) * Mapo Tofu (麻婆豆腐) * Twice-Cooked Pork (回锅肉) * Dan Dan Noodles (担担面) * Sichuan Hot Pot (火锅) What is the benefit of eating food with chilies, either fresh or dried red peppers? Eating food with chilies—whether fresh or dried red peppers—offers several health benefits due to their rich content of capsaicin, vitamins, and antioxidants. Here's a concise breakdown: 1. Capsaicin increases thermogenesis (heat production), which may help burn more calories and promote fat loss. 2. Capsaicin reduces pain by depleting substance P, a neuropeptide involved in sending pain signals to the brain. Often used in topical creams. 3. May reduce blood pressure, cholesterol, and improve circulation. Studies suggest lower heart disease risk in populations that regularly consume spicy foods. 4. Chillies are high in vitamin C, beta-carotene, and flavonoids, which help reduce oxidative stress and inflammation. 5. Stimulates gastric juices and enzymes, promoting better digestion—though it may irritate sensitive stomachs. 6. Capsaicin has been shown to inhibit the growth of some harmful bacteria and fungi. 7. Eating chillies triggers endorphin release (natural "feel-good" chemicals), sometimes called a "spicy high." 8. Some studies link spicy food consumption with reduced mortality and better metabolic profiles. Bonus: Brain and Respiratory Benefits * Clears sinuses and opens nasal passages—great for colds and allergies. * May protect the brain by reducing neuroinflammation (early research only). Cautions * Excess can cause heartburn, gastritis, or bowel irritation, especially in people with sensitive GI tracts or ulcers. * Fresh chilies are higher in vitamin C, while dried ones are more concentrated in capsaicin.

with Pramila Vishvanath LCEH, PA, ND and Prreeti Butani https://podcasts.apple.com/us/podcast/mood-food/id1813460257 https://open.spotify.com/show/4yXMyV4V3bQfr01KRbZSPt https://www.instagram.com/moodfood_podcast/ https://www.tiktok.com/@moodfood1111 https://linktr.ee/MoodFoodPodcast https://integratedhealthcenteronline.com Eat Real Food! This podcast is intended for informational and educational purposes only. The discussions herein, including those involving licensed professionals such as naturopathic doctors, do not constitute medical, nutritional, or therapeutic advice. Listeners should not act upon the information provided without first consulting a qualified healthcare provider. The views expressed by the hosts and guests are their own and do not necessarily reflect the opinions or positions of any affiliated organizations. No doctor-patient relationship is established through this podcast. What Is Falafel? Falafel is a deep-fried ball or patty made from ground legumes, typically chickpeas or fava beans, or a combination of both. It's seasoned with herbs like parsley, coriander, garlic, and spices such as cumin and paprika, and often served in pita bread with toppings like tahini, hummus, pickles, and fresh vegetables. Falafel is beloved across the Middle East, but each country has its own take—rooted in history, local ingredients, and cultural preferences. Many countries in Europe and the Americas have foods similar to falafel- plant-based or legume-based fritters and patties, often served as street food or traditional fare.

with Pramila Vishvanath LCEH, PA, ND and Prreeti Butani https://podcasts.apple.com/us/podcast/mood-food/id1813460257 https://open.spotify.com/show/4yXMyV4V3bQfr01KRbZSPt https://www.instagram.com/moodfood_podcast/ https://www.tiktok.com/@moodfood1111 https://linktr.ee/MoodFoodPodcast https://integratedhealthcenteronline.com Eat Real Food! This podcast is intended for informational and educational purposes only. The discussions herein, including those involving licensed professionals such as naturopathic doctors, do not constitute medical, nutritional, or therapeutic advice. Listeners should not act upon the information provided without first consulting a qualified healthcare provider. The views expressed by the hosts and guests are their own and do not necessarily reflect the opinions or positions of any affiliated organizations. No doctor-patient relationship is established through this podcast. What Is Falafel? Falafel is a deep-fried ball or patty made from ground legumes, typically chickpeas or fava beans, or a combination of both. It's seasoned with herbs like parsley, coriander, garlic, and spices such as cumin and paprika, and often served in pita bread with toppings like tahini, hummus, pickles, and fresh vegetables. Falafel is beloved across the Middle East, but each country has its own take—rooted in history, local ingredients, and cultural preferences. Many countries in Europe and the Americas have foods similar to falafel- plant-based or legume-based fritters and patties, often served as street food or traditional fare.

with Pramila Vishvanath LCEH, PA, ND and Prreeti Butani https://podcasts.apple.com/us/podcast/mood... https://open.spotify.com/show/4yXMyV4V3bQf... https://www.instagram.com/moodfood_podcast/ https://www.tiktok.com/@moodfood1111 www.integratedhealthcenteronline.com Eat Real Food! This podcast is intended for informational and educational purposes only. The discussions herein, including those involving licensed professionals such as naturopathic doctors, do not constitute medical, nutritional, or therapeutic advice. Listeners should not act upon the information provided without first consulting a qualified healthcare provider. The views expressed by the hosts and guests are their own and do not necessarily reflect the opinions or positions of any affiliated organizations. No doctor-patient relationship is established through this podcast. The idea of an Italian deli—short for delicatessen—has its roots in both Italian culinary tradition and immigrant culture, especially in the United States. Here's how it all came together: 🌍 Origins in Italy While Italy itself didn’t have “delis” in the modern American sense, it did have a strong tradition of salumerias and alimentari: • Salumeria: Specialty shops selling cured meats (salumi), cheeses, olives, and pantry items. These were common in towns and cities, often family-run. • Alimentari: Small grocery stores that offered essentials like bread, cheese, cold cuts, pasta, canned goods, and sometimes ready-to-eat items. These stores were part of daily life and deeply connected to local and regional food cultures in Italy. 💡 The “Deli” Concept The word "delicatessen" is actually of German origin, and came to the U.S. via Jewish and German immigrants. It refers to fine or rare foods, and was originally more about luxurious or imported food. Italian immigrants adopted the concept and made it their own. So while the format (counter service, meats, cheeses, sandwiches) came from the delicatessen model, the flavor and culture came straight from Italy. Item Serving Calories Protein Fat Sodium Notes Provolone 1 oz ~100 7g 8g 250mg Aged versions are sharper and saltier. Mozzarella (fresh) 1 oz ~70 5g 5g 150mg Lower in sodium/fat than provolone. Parmigiano-Reggiano 1 oz ~110 10g 7g 330mg High in calcium and umami; great for flavor without volume. 🥩 Cured Meats (Salumi) Item Serving Calories Protein Fat Sodium Notes Genoa Salami 1 oz ~120 6g 10g 500mg High fat, high sodium. Capicola (Coppa) 1 oz ~90 7g 7g 400mg Rich, spicy, more protein than salami. Mortadella 1 oz ~110 6g 9g 450mg Contains pork fat and sometimes pistachios. Prosciutto 1 oz ~70 8g 5g 570mg Leaner than other salumi, but very salty. 🍞 Bread & Carbs Item Serving Calories Protein Carbs Sodium Notes Italian Hero Roll 6–8” ~200–300 8g 35–50g 400mg+ Crusty outside, soft inside—watch portion size. Focaccia 1 slice (~3 oz) ~250 6g 35g 400mg Sometimes topped with olive oil and herbs, adding fat. Ciabatta 1 roll ~220 7g 42g 450mg Airy texture but high in carbs. 🥗 Extras & Add-ons Item Serving Calories Notes Olive Oil (1 tbsp) ~120 Healthy fat, adds calories fast Giardiniera (1 tbsp) ~20–40 Pickled veggies in oil or vinegar—can be spicy Pesto (2 tbsp) ~140 Made with basil, cheese, pine nuts, oil—nutrient-dense but high in fat Marinated Artichokes (1/4 cup) ~60 Adds flavor and fiber, but usually packed in oil 🥪 Full Sandwich Example: Italian Hero (Classic Combo) Ingredients: Salami, provolone, ham, lettuce, tomato, onion, oil, vinegar, on an 8” roll • Calories: 600–900 • Protein: 25–35g • Fat: 30–50g • Carbs: 40–60g • Sodium: 1,000–2,000mg+

with Pramila Vishvanath LCEH, PA, ND and Prreeti Butani https://podcasts.apple.com/us/podcast/mood... https://open.spotify.com/show/4yXMyV4V3bQf... https://www.instagram.com/moodfood_podcast/ https://www.tiktok.com/@moodfood1111 www.integratedhealthcenteronline.com Eat Real Food!

with Pramila Vishvanath LCEH, PA, ND and Prreeti Butani https://podcasts.apple.com/us/podcast/mood-food/id1813460257 https://open.spotify.com/show/4yXMyV4V3bQfr01KRbZSPt https://www.instagram.com/moodfood_podcast/ https://www.tiktok.com/@moodfood1111 www.integratedhealthcenteronline.com Eat Real Food!

Take a sneak peek at our new podcast! Eat Real Food! with: Dr. Pramila Vishvanath and Prreeti Butani. Launching Mid May!