Food, Recipe and Activity of the Week - December 9, 2007
This week's features include:
Food - Broccoli
Recipe - Broccoli salad
Activity - Cross country skiing
One of the most nutritious vegetables on the market is broccoli. Broccoli has been consumed since the Roman Empire century and traces of its use has been tracked 2000 years back in time. Broccoli was first grown by the Italians until the 16th century when its use spread around Europe. Henry II of France introduced the vegetable to the French cuisine, which started its wide use in the kitchen. Broccoli was first grown in Virginia in the 1700s and has been part of the American cuisine for the past 200 years.
The name broccoli comes from the Latin word brachium, which means arm or branch. It belongs to the Brassica family, along with other cabbages. Broccoli is rich in nutrients including, vitamin C, vitamin A, calcium, folate, iron and fiber. It also contains phytochemicals that are believed to prevent various types of cancer by preventing carcinogens from forming.
There are many varieties of broccoli and the most common found in the United States is the Italian green or sprouting variety. Broccoli is available in the grocery store year around. For best selection, ensure that the broccoli has a firm stalk, dark green to purple bunches, and no discoloration. Store the broccoli in an open bag in the refrigerator for no more than a day or two for best quality. Fresh broccoli contains more calcium, iron, thiamin, riboflavin, and vitamin C than frozen broccoli. However, frozen broccoli usually contain more bunches and less stalks. Bunches are denser in nutrients, thus frozen broccoli provide more beta-carotene by weight than fresh. However, frozen contains higher amounts of sodium, thus if you are watching your sodium intake fresh broccoli is your choice.
Broccoli is best prepared steamed, stir-fried, or in the microwave. During boiling more nutrients are lost, thus it is not the preferred choice. Raw broccoli is ideal and can be enjoyed in salads or as an appetizer.
Nutrition information (1/2 cup raw broccoli): calories: 12, carbohydrates: 4 g, protein: 1 g, fat: 0 g, cholesterol: 0 mg, sodium: 12 mg, fiber: 1 g, vitamin C: 58 mg, calcium: 21 mg
Makes 8-10 servings
Salad:
- 1 lb. fresh broccoli
- 1 small head cauliflower
- 3 carrots
- 1 medium green pepper
- 3 stalks celery
Wash all vegetables thoroughly. Remove flowerets from broccoli stalks. Cut into bite-size pieces. Separate cauliflower into flowerets, slicing large ones into bite-size pieces. Peel and slice carrots diagonally. Chop pepper and celery. Combine all vegetables in a large bowl. In a separate bowl, mix ingredients for marinade:
Dressing:
- 1/2 cup sugar
- 1 tsp. dry mustard
- 1/2 tsp. salt
- 1/4 cup vinegar
- 1/2 cup vegetable oil
- 1 small onion, grated
- 1 tsp. poppy seed
Pour over vegetables, cover, and let marinate at least 3 hours or overnight in a refrigerator.
Nutritional Information per serving: 192 calories, 2.7 g protein, 20 g carbohydrate, 12 g fat (1.3 g saturated), 0 mg cholesterol, 172 mg sodium, 3.7 g dietary fiber
Reprinted with permission from Texas A&M Cooperative Extension. For more recipes, visit www.plantanswers.com/recipes.htm
Cross-country skiing (XC skiing) started being practiced in Scandinavian countries during prehistoric times. Native Americans have also practiced cross-country skiing for similar amounts of time. Polar explorers have used XC skiing as a means of transportation and Scandinavian armies train their infantry on skis for winter operations. Traditionally, almost all equipment was made of natural material: wooden skis, bamboo poles with leather straps, and sturdy leather boots.
Today XC skiing is enjoyed as an adventure and fitness sport as well as a competitive winter sport. It is especially popular in Europe and Canada, countries with large snowfields.
XC skiing as a sport is part of the Nordic skiing family, which also includes ski jumping. As an adventure or leisure activity, XC skiers can tackle trails of various lengths and difficulties. Skiers can ski for extended periods of time using tents or go on short trips from ski resorts or home.
For those who like competition, there are several XC competitive events of various types and lengths, as well as a biathlon, involving a combination of XC skiing and rifle shooting. Worldwide competitions include the Winter Olympics, FIS World Championships, and the FIS World Cup. It is as these events where the fastest cross country skiers are recognized.
Cross-country skiing is widely recognized as one of the healthiest activities someone can do. The motion of skiing is non-jarring and easy on the joints. It works every major muscle group toning the whole body and is excellent for improving the cardiovascular system and burning fat. Instead of seeing snow as an obstacle to exercise outdoors, see it as a path to a new form of physical activity, cross-country skiing.
A 154-pound person will burn approximately 551 calories skiing for 30 minutes.
Be sure to consult a physician before beginning any new type of exercise.