High Performance Tip (Recipe)

High performance training includes a comprehensive approach to self-care. The MVB blog addresses multiple training areas. 

Britain became a cycling powerhouse under the training of Dave Brailsford using "marginal gains" theory. 

Marginal Gains Theory (from Brave AI)

Brailsford is credited with developing the concept of “marginal gains,” which involves making small improvements in various areas to achieve significant overall gains. This approach has been widely adopted in various sports and industries. 

This translated to 14 Olympic medals and seven Tour de France wins. 

Nutrition is one component of high performance training. In the "Brain Health" MasterClass (subscription), they share this recipe for roasted cauliflower with jerk sauce. 

The recipe contains numerous nutrients not for us directly but for gut bacteria regulating the "enteric nervous system." We have hundreds of millions of neurons that interact with our brain. They contribute to our emotions of happiness, anxiety, and depression. Feeding them matters. 

Here's the recipe (the cauliflower is literally in the oven). 

For the cauliflower

• 1 large head cauliflower (about 3 pounds), leaves removed
• 3 tbsp extra-virgin olive oil
• 1 tbsp kosher salt

For the jerk sauce

• ¼ cup avocado oil
• ¼ cup coconut aminos
• 2 tbsp brown sugar
• 1 tbsp fresh thyme leaves, or ½ tbsp dried
• ½ tsp black peppercorns
• ½ tsp allspice berries
• 2 dried or fresh bay leaves
• 1 moderately spicy fresh red chile, such as Fresno, stemmed
• 1 scallion, trimmed and roughly chopped
• 1 large garlic clove, peeled
• 1 small shallot, roughly chopped
• ½ Scotch bonnet or habanero chile, stemmed
• 1-inch knob ginger, peeled and thinly sliced against the grain
• ¼ whole nutmeg, grated, or ⅛ tsp ground nutmeg
• 1 tbsp kosher salt
• Zest and juice of 1 lime
• Instructions

Roast the cauliflower

1. Set an oven rack 10 inches or so from the broiler. Preheat the oven to 375°F.

2. Trim the base of the cauliflower so it can sit flat. Flip the cauliflower base-side up and cut a deep “X” into the base, stopping when you reach the stems or the florets. This helps the core and base cook at the same rate as the rest of the head.

3. Rub the cauliflower all over with the olive oil, then season the cauliflower all over with the salt. Set the cauliflower in a large, heavy ovenproof skillet (11- to 13-inch works best). Transfer the skillet to the oven and roast to soften up the cauliflower (it’ll go from white to cream in color), 30 to 35 minutes. Pour ½ cup of water directly into the skillet and keep roasting until the water has evaporated and the cauliflower has patches of light golden brown and is just tender enough to easily be pierced with the tip of a sharp knife, 20 to 25 minutes more.

Make the jerk sauce

1. While the cauliflower is roasting, combine the sauce ingredients, including the finely grated zest and the juice of the lime, in a blender and blend on high speed until completely smooth, about 1 minute.

Make the dish

1. When the cauliflower is tender, remove it from the oven and heat the broiler. Use a flexible spatula to rub the top and sides of the cauliflower (don’t neglect those lower sides!) with the blended mixture.

2. Broil the cauliflower—basting it after 5 minutes with the juices that have accumulated in the skillet and trying your best to get that flavorful liquid in all its nooks and crannies—until the top has spots of black char, 10 to 12 minutes. Serve hot or warm.