Iowa State University Extension

Food, Recipe and Activity of the Week - May 11, 2008

This week's features include:
Food - Mushroom
Recipe - Mushroom lasagna
Activity - Studio cycling

Food of the Week > Mushroom

Mushrooms commonly seen on the market today are called button mushrooms. Although, often associated with vegetables, mushrooms belong to the fungi group. This characteristic mushroom has grown wild since prehistoric time and the Egyptians thought mushrooms had special powers, which would grant immortality. In Rome, this food was referred as the "cibus diorum", which meant "food of the gods". Other countries including China, Mexico, and Russia believed that mushrooms could provide superhuman powers.

Mushrooms have been enjoyed for an extended period of time, but not until the 17th century they started to be cultivated. The first city to attempt cultivation was Paris, with long underground caves where mushrooms were grown. In the U.S. cultivation started in the 19 th century and today button mushrooms are grown primarily in Pennsylvania and throughout many countries in the northern areas .

Button mushrooms have dense caps attached to short, thick, or thin stems. The button mushrooms can be divided into three type- white mushrooms, Crimini mushrooms, and Portabello mushrooms. The most common mushroom on the market is the white mushroom, which can be found in many food dishes. The Crimini mushroom is coffee colored, and the Portabello mushroom, which is an overgrown Crimini mushroom, is darker and larger in size.

Nutrition
Nutrition analysis per 1/2 cup of mushrooms: calories: 9 kcal, carbohydrates: 2 g, protein: 1 g, fat: 0 g, cholesterol: 0 mg, fiber: 0 g, sodium: 1 mg

Mushrooms are very high in copper and the mineral selenium, which is an antioxidant. They are also high in the B vitamins riboflavin, niacin, and pantothenic acid, which are important for energy release.

Health Benefits
Mushrooms have shown to have an important role in preventing breast cancer by preventing circulation of excessive estrogen levels. Due to their high levels of selenium, which has an antioxidant effect, mushrooms have been the objects of anti-cancer research. In addition, high copper levels have shown to benefit rheumatoid arthritis.

Recipe of the Week > Mushroom lasagna

Makes 9 servings

Ingredients:

• 1 lb (16 oz) low-fat cottage cheese
• 1/2 lb (8 oz) low-fat or part-skim ricotta cheese
• 2 egg whites
• 2 tbsp grated Parmesan cheese
• 1 tbsp chives (fresh minced, if possible)
• 1 tbsp parsley (fresh minced, if possible)
• 1/4 tsp freshly ground black pepper
• 8 oz whole wheat lasagna noodles, uncooked
• 1 cup minced onion (1 large)
• 1/4 cup dry red wine
• 1-1/2 lbs sliced mushrooms
• 1 cup chopped zucchini
• 4 cups low sodium red sauce of your choice

Instructions:

1. Puree cottage cheese, ricotta cheese, egg whites, and Parmesan cheese in food processor or blender.
2. Stir in chives, parsley, and pepper.
3. In large pot of lightly salted boiling water, cook lasagna noodles until just tender but not mushy, about 10 minutes.
4. Remove noodles with slotted spoon, dip in cold water, and lay out flat on clean kitchen towels (not paper towels because they will stick).
5. In covered skillet, simmer onions in wine until very soft, about 5 minutes, stirring frequently, but keeping pot covered between stirrings.
6. Add mushrooms and zucchini and cook until they are soft and have reduced to about half their original volume, about 5 minutes.
7. Drain vegetables.
8. Preheat oven to 375ºF.
9. Combine cheese mixture and all but ¼ cup of the mushroom mixture.
10. Spread 2 cups red sauce in the bottom of 9-by-14 inch baking pan.
11. Alternate layers of noodles and cheese mixture ending with a final layer of noodles.
12. Cover with remaining sauce.
13. Distribute reserved mushrooms over top.
14. Bake, covered for 1 hour.
15. Uncover and bake 5 minutes longer.
16. Remove from oven and let stand 10 minutes, then cut and serve.

Nutrition Information: 240 calories, 5 grams total fat, 31 grams carbohydrate, 17 gram protein, 6 grams fiber, 360 milligrams sodium, 10 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.

Activity of the Week > Studio Cycling

Some people say group indoor cycling is the biggest thing to hit the fitness industry since step aerobics. And with more instructors getting certified and more classes being added at gyms across the nation, they just might be right. Indoor cycling classes are on the opposite end of the spectrum from the usual boredom of stationary cycling. Throughout the class, participants are led on a “virtual” outdoor ride or race, complete with hills, valleys, straight-aways, and finish lines. Before you sign-up for a class, there are a few questions you should ask yourself and a few precautions to take to ensure that your first ride is a smooth and enjoyable one.

It's essential to ask yourself, “What kind of shape am I in?” Even though each participant can adjust the resistance on his bike, many indoor cycling classes are intense and not for everyone. It's easy to get caught up in the excitement of the instructor's chant of “Faster!” and “Don't sit down!” even when their body is telling them otherwise. Therefore, it's important that participants be in good cardiovascular shape or have the discipline to monitor and adhere to their body's cries for moderation. If you don't feel you are currently in shape for an indoor cycling class, start riding a stationary bike on your own to build up your endurance and strength.

Keep in mind the following tips to make your first experience at indoor cycling a positive one:

• Invest in biking shorts or ask the instructor about putting a removable pad on your seat. This will help to reduce the chafing and discomfort caused by bike seats.
• Bring a full bottle of water to class. And be prepared to drink it throughout the class.
• Adjust the seat to your appropriate height. If the seat is to low, you won't be able to get enough extension on the downstroke. If it's too high, you'll be straining to reach and might injure yourself. If you are unsure of what height your seat should be, ask the instructor for help.
• Exercise at your own pace. Don't be intimidated by the high speeds or intensity of cycling mates. Listen to your body and adjust the tension and speed accordingly.
• Ask the instructor about their training. Along with experience in teaching group exercise, they should also be certified by an organization such as ACE.
• During a one hour indoor cycling class a 155 pound person riding at a vigorous effort can burn approximately 739 calories.
• As the weather cools, indoor cycling is a good way to stay active throughout the winter months.

Remember to consult with your physician before trying any new exercise.