Food, Recipe, and Activity of the Week - March 18, 2007
This week's features include:
Food - Cauliflower
Recipe - Spicy cauliflower tapas
Activity - Rowing
History
Cauliflower originated over 2,000 years ago in the Asia Minor and Mediterranean. Yet, it was available almost exclusively in Italy until the 16th century when it was introduced in France and eventually other areas of Europe. It was first grown in North America in the late 1600's. Today most of the cauliflower in the U.S. is grown in the Salinas Valley of California.
Cauliflower Facts
The name cauliflower means “cabbage flower,” which gives way to the fact that cauliflower is a member of the cabbage family along with cabbage, brussel sprouts, kale, and bok choy. The most common kind of cauliflower is that which is white. Less than 10 years ago though, a green cauliflower was developed by crossing cauliflower with broccoli. This new version of cauliflower is shaped like white cauliflower but has chlorophyll like broccoli giving it its green coloring.
Cauliflower is available year round but is especially abundant in the spring and fall. When purchasing cauliflower choose one that has creamy white, compact curds with bright green, fresh, and firmly attached leaves. Some small leaves extending through the curds do not affect quality. At home cauliflower can be kept in a plastic bag for up to one week. Keep it dry and wash just before using. Store any leftover cauliflower in the refrigerator in the crisper.
Cauliflower can be used in a variety of ways including adding it to a lettuce salad or cold pasta salad, using it in stir fry, steaming it with shredded cheese on top, or eating it with a bit of your favorite vegetable dip!
Nutrition Information per 1/6 of a medium white head: Calories: 25, Fat: 0 g, Carbohydrate: 5 g, Fiber: 2 g, Protein: 2 g, Cholesterol: 0 mg, Sodium: 30 mg, Vitamin C: 100%, Potassium: 8%, Folate: 10 %
Ingredients:
- 2 teaspoons olive oil
- 2 cloves garlic, peeled and minced
- 1 1/2 teaspoons red pepper flakes
- 1 large head cauliflower, separated into flowerets
- 1/3 cup fresh lemon juice
- 1 tablespoon grated lemon peel
- 1/2 cup chopped fresh cilantro
- Coarse salt (optional)
Directions:
- Heat olive oil in a small skillet, add garlic and red pepper flakes. Remove from heat and cool completely.
- Using a large saucepan, place cauliflower in a steamer rack over boiling water. Cover and cook until firm but tender. Place into a glass medium-sized bowl.
- Add lemon juice and grated peel to cooled flavored oil and mix well. Pour over warm cauliflower; toss gently and cool, covered, to room temperature. Just before serving, too with chopped cilantro. Sprinkle with coarse salt, if desired.
Nutrition Information (serving size - 1 cup): Calories 104, Total Fat 2.6g, Cholesterol 0mg, Sodium 120 mg, Total Carbohydrate 16g, Protein 5g
Source: www.5aday.org
Rowing is a great workout for the entire body and can be used by people at any exercise level. If you are training for a particular sport, stationary rowing is a great cross-training method to alter the exercise regimen . Rowing can be performed stationary indoors, or outdoors in a kayak.
There are four major components of rowing named the catch, the drive, the finish, and the recovery, where various muscles are used.
- The catch is the back is relaxed, your knees bent and your arms straight. During this stage muscles such as the deltoids, trapezius, hamstrings, calves, triceps among others are used.
- The drive emphasizes the legs, the body swing, and the arm pull. During this process almost your entire body's dominant muscles are used.
- The finish is when the knees and ankles remain constant and the hips complete a full extension. The back muscles are contracting and the upper arms are internally rotated.
- Finally, the recovery is when the arms are pushed forward and away from the body and the knees are bent. During this stage your trapezius (shoulder), triceps, wrist, calves, and hamstrings are contracting.
Reference: http://www.culver.org/students/sports/crew/rowingstroke.asp
Calories burned in 30 min:
- 150 lbs - 243 kcal calories burned
- 200 lbs - 348 kcalcalories burned
Below is a sample workout schedule for an athlete who wants to cross train...
A 40 minute row (or 10,000 meters)
• Row 1 minute hard and 1 minute easy for 40 minutes
• Row 1 minute, rest 30 seconds, row 2 minutes, rest 30 seconds, row 3 minutes, rest 30 seconds, row 4 minutes, rest 30 seconds, row 3 minutes, rest 30 seconds, row 2 minutes, rest 30 seconds, and finally row 1 minute. Then row 3 minutes @ 18SPM, 2 minutes @ 24SPM 1 minute @ 28SPM; for 30-60 minutes (SPM = strokes per minute and is indicated on the rowing machine)