Food, Recipe and Activity of the Week - February 24, 2008
This week's features include:
Food - Lemon
Recipe - Chicken florentine
Activity - Vacuuming
History
The lemon is believed to have originated from China or India where it has been grown for about 2500 years. With its high vitamin C content, the lemon was an important food source for sailors, mine workers, and many other professions to prevent the development of scurvy. Scurvy is a consequence of vitamin C deficiency, which was a common problem in the 19th century.
The use of lemon spread to Europe including Spain in the 11 th century due to the Crusaders. From Spain the lemon was brought with Christopher Columbus in 1493 to the United States and has been grown in Florida since the 16th century. Today lemons are commonly grown in the United States, Greece, Italy, Spain, Israel, and Turkey.
Lemon Facts
Citrus Limon, also commonly known as lemon, belongs to the citrus fruits and can be characterized as oval shaped, yellow peeled fruits, with flesh divided into eight to ten segments. Lemons grow during the summer with the peak months being May, June, and August. However, the fruit is available year around.
There are various types of lemons of which some are sweet and some are sour. The most common types found on the market are the Eureka and the Lisbon. Both are sour in taste, but have slightly different appearances. The Eureka has a more textured skin, has a short neck, and possesses seeds, whereas the Lisbon lemon is round with a smooth skin and often lack seeds. The most common sweet lemon that is becoming more popular at restaurants is the Meyer lemon.
To select a lemon at the grocery store one should pay attention to the thickness of the skin. A thin peel means a juicier fruit with more flesh. Also the color should be yellow without any green color for optimal ripeness and sweetness. Lemons can be stored at room temperature away from direct sunlight for a week, but in the refrigerator for four weeks. However, to obtain the largest quantity of juice bring the lemon back to room temperature or put it in warm water for a couple of minutes.
Always wash the lemon to remove bacteria and excess pesticides before cutting into it. If a recipe calls for lemon zest, buy an organically grown lemon to avoid the pesticides.
Lemon is commonly used in cooking and its juice adds a distinct refreshing taste to salads, chicken, fish, desserts, and many other food items. In addition to taste, it adds nutrients and is a great addition to the daily fruit consumption.
Nutrition
Nutrition information for 1 medium lemon: calories: 17,carbohydrates: 5 g, protein: <1 g, fat: 0 g, cholesterol: 0 g, fiber: 2 g, sodium: 1 mg, vitamin C: 31 mg, potassium: 80 mg
Lemons are nutrient dense and are great sources of vitamin C, which is the most prevalent antioxidant that neutralizes free radicals in the body. Free radicals could damage healthy cells and cause inflammation. Due to the antioxidant effect of vitamin C, lemons are believed to help prevent osteoarthritis and rheumatoid arthritis. Vitamin C also plays an important role in collagen formation thus help healing of bruises and other wounds. In addition, vitamin C has shown beneficial effects in the prevention of heart disease, stroke, and cancer.
Makes 4 servings
Ingredients:
- 4 cups firmly packed baby spinach leaves, stems removed and washed (can use 1 - 10 oz. package frozen, chopped spinach)
- 1 tsp. dried thyme leaves, crushed or fresh equivalent
- 1 Tbsp. olive oil
- 1/2 cup finely chopped onion
- 1 Tbsp. flour
- 1 cup low-sodium chicken broth
- Salt and pepper, optional
- 4 grilled or roasted chicken breasts, shredded or chopped (about 4 cups chopped)
- 2 lemons, to yield 2 Tbsp. grated lemon peel and 4 lemon wedges for garnish
Instructions:
- Place spinach in a large skillet over MEDIUM heat and cook, covered, until fresh is wilted or frozen is heated through (should have a dark, rich green color—do not overcook, or the spinach will change color).
- Remove spinach and drain well.
- In same skillet, heat thyme with oil, garlic, and onion and sauté until onion is transparent.
- Stir in flour until it disappears.
- Add broth and stir continuously until a thickened sauce is formed.
- Return chopped spinach to sauce and mix well.
- Heat and adjust seasonings, if desired.
- Stir half the chicken into sauce.
- To serve, spoon equal amounts in four small casseroles.
- Top each with equal portions of remaining chicken and 1/2 tablespoon grated lemon peel.
- Place in preheated 300º F oven for 10 minutes. Serve piping hot with a lemon wedge.
Nutrition Information: 221 calories, 7.1 grams total fat, 9 grams carbohydrate, 30 gram protein, 3 grams fiber, 268 milligrams sodium, 74 milligrams cholesterol.
Courtesy of the Produce for Better Health Foundation website. For more recipes and access to the recipe’s full nutritional profile, visit www.fruitsandveggiesmorematters.org/
You probably read this physical activity idea and said the heck with that! Who wants to do housecleaning? Well to tell you the truth, vacuuming and other household chores are a great way to get your body moving, and moving your body means getting rid of those extra calories. Believe it or not, a person weighing 150 pounds can burn almost 100 calories in only a half an hour of vacuuming!
Plus, there is nothing better than coming home from work to a nice, clean house. It helps you relax and unwind after a hectic day. So look on the bright side, vacuuming can actually help you both mentally and physically! Who would have thought!