Food, Recipe and Activity of the Week - April 27, 2008
This week's features include:
Food - Ginger root
Recipe - Stir-fried rice
Activity - Gardening
History
Ginger is a remarkable root that has been used to treat various health conditions through ancient time. Going back over 3000 years ginger was named srngaveram, which means, “horn root”. In Greek it was named ziggiberis, and in Latin zinziberi. However, its current name comes from the Middle English name gingivere.
Ginger was commonly used by the Romans for its therapeutic effects. However, one the Roman Empire fell so did the occurrence of the root. Not until Marco Polo made a trip to the Eastern countries, the root was brought back to the European culture. Due to its exclusiveness, only higher ranked people could afford buying it. One of them was Queen Elisabeth I of England, who invented the popular Christmas treat the gingerbread man.
Ginger is commonly used in the Asian cuisine and is native to Southern Asia. It made its way to the United States during the Columbus era in the 15th century. Ginger also became popular in the Caribbean, where Jamaica is a large producer of the root. In addition to Jamaica, countries such as India, Africa and China are growing the root today.
Ginger Facts
Ginger is primarily cultivated in tropical areas and is harvested year-round. Although, having a characteristic root shape, ginger is in fact a rhizome, or underground stem. Five months after the stem is planted the earliest harvest of ginger occurs. The early harvest is primarily used for ginger syrup and candied ginger and is milder in flavor. The longer the ginger stays in the ground the spicier and hotter it gets and the more potent its medicinal effects. Belonging to the late harvest group is fresh ginger found in the grocery store.
Ginger can be found in many shapes and forms on the market. The root can be fresh, with a brown and smooth skin and a hard surface, or it can be dried, pickled, preserved, crystallized (candied), and powdered or ground. The flavor is pungent and spicy and is a good complement to baked or cooked foods, and even drinks including tea and sodas.
There are many proclaimed therapeutic effects of ginger, some of which include decrease in nausea, cholesterol levels, blood clotting, colds, flues, allergies, inflammation, motion sickness, stomach cramps, vomiting, and athlete's foot. However, it is also believed to work as an antibiotic agent and a strong antioxidant. Some sodas, including ginger ale, have been proposed to treat vomiting. However, some soda manufacturers use artificial ginger flavor instead of real ginger extract, thus will not provide any therapeutic benefits.
Although ginger has many proclaimed benefits there are some concerns for its use in pregnant women and people at risk for abnormal bleeding. People taking Coumadin, which is a blood-thinning drug, are advised not to consume large amounts of ginger.
The amount of ginger to consume for therapeutic effect is controversial, but some suggest that 2 to 4 g/day treat indigestion, 1 g 30 minutes before travel prevents motion sickness, and 0.5 to 1 g every 4 hours will maintain the effects. In addition, 0.5 to 2 g/day should prevent vomiting, and 1 to 2 g/day will help treat the symptoms of arthritis. Ginger tea made from a tea spoon of fresh chopped ginger and hot water is believed to help motion sickness and if cooled could be used in a foot bath to treat athlete's foot.
Note that some of the beneficial effects have not been consistent in research studies and before taking any supplements one should consult a physician.
Nutrition information (1/4 cup fresh ginger): calories: 17, protein: 0 g, carbohydrates: 4 g, fat: 0 g, cholesterol: 0 mg, fiber: 0.5 g, sodium: 3 mg, potassium: 100 mg
Makes 6 servings
Ingredients:
- 1 cup brown rice
- 1 cup chicken broth
- 1/2 cup egg substitute
- 1/2 tsp mustard powder
- 2 cloves garlic
- 1 tsp shredded fresh ginger
- 1-1/2 cup carrot chopped into small pieces
- 1 cup frozen peas
- 1 8 oz can sliced water chestnuts, drained
- 2 Tbsp reduced sodium soy sauce
- Vegetable oil cooking spray
Instructions:
- Cook rice as directed but substitute 1 cup chicken broth for 1 cup water.
- Let rice cool to room temperature or cover and refrigerate until ready to use.
- In small bowl mix together egg substitute and mustard powder until blended.
- Lightly coat a large skillet or wok with nonstick vegetable oil cooking spray.
- Heat skillet and add egg mixture. Cook the egg mixture without stirring until it begins to set. Remove and set aside.
- Lightly coat the skillet with nonstick vegetable oil cooking spray and heat.
- Add ginger and garlic and stir while cooking over medium-high heat until fragrant, about 1 minute.
- Add carrots and peas and stir for about 3 minutes until vegetables are tender.
- Stir in rice, egg mixture, and water chestnuts. Cook and stir until heated through, about 3 minutes.
- Add soy sauce to rice mixture.
- Cook and stir from 2 minutes.
- Serve hot.
Nutrition Information: 190 calories, 2 grams total fat, 37 grams carbohydrate, 7 gram protein, 6 grams fiber, 420 milligrams sodium, 0 milligrams cholesterol.
Courtesy of the Centers for Disease Control and Prevention website. For more recipes and access to the recipe’s full nutritional profile, visit www.cdc.gov.
Are your tulips beginning to bloom? For many of us, this is one of the greatest treasures of spring.watching tulips and many other beautiful flowers bloom. Gardening not only provides us with beautiful flowers to enjoy, it provides us with physical activity from which we gain many health benefits.
For example, gardening for 30 minutes can burn anywhere from 120-200 calories. Fitness experts recommend focusing on major muscle groups while planting such as bending down at the knees when picking things up to work the quadriceps in the thigh. This will help increase muscle tone. It is also recommended to stretch muscle groups like the hamstrings (back of thigh), quadriceps (front of thigh), calf muscles, biceps, triceps, back and even hands and feet before you plan to garden. If you have been cooped up in the house for most of the winter, they recommend to start stretching 2-3 weeks prior to gardening.
It is also important to keep these tips in mind:
- Use a cushion to protect your knees
- Always bend at your knees when picking things up
- Keep your back straight at all times to avoid excessive strain
- If you are planting or pulling weeds for a long period of time, remember to get up and stretch your legs every 10 minutes
- Drink plenty of water, especially if it is hot outside - avoid gardening if it is too hot and humid
- Where plenty of sunscreen and perhaps a hat to avoid sunburn
Remember to consult your physician before starting a new physical activity to avoid health problems.
Adapted from: CBSNews.com