It’s Citrus Season––Get Your Dose of Sunshine
The fragrance of fresh oranges spiked with whole cloves awakens my senses during the holidays. As wonderful as this fragrance is, many of you may not realize the health benefits we bring into our homes when we add citrus to the seasonal menu.
It’s easy to consider citrus as a summer fruit since most varieties are grown in warmer climates. However, nothing shouts sunshine quite like a bright, colorful slice of citrus to warm the cold, dark days (and nights) of winter. Citrus fruits grow on fragrant flowering trees or shrubs and develop with a leathery outer skin and in inner white pith that supports the juicy sections.
Most citrus is in season now through March or April. Let’s look at a few varieties of these sunny delights:
Orange: Of the many varieties, the Navel is the most common. Just as delicious and beneficial are the Cara Cara, Valencia and Blood Orange. Also in the “orange” category are the Mandarin and Clementines.
Grapefruit: This cross between the orange and pomelo is a September into June citrus with either pink or white inner flesh. The Texas Ruby-Red grapefruit is also a popular variety.
Lemon: You’ll find this citrus in markets year-round, which is a good thing for lemonade lovers! The Meyer lemon is a shorter season citrus––January and February––so indulge while you can.
Lime: This citrus is “in season” in the Autumn but you’ll find it in markets year-round.
Kumquat: This citrus variety may not be as familiar to you as others, but it’s definitely worth trying. It is smaller, more egg-shaped than round, and can be eaten “peel-and-all.”
Tangerines: Often confused with the orange, it is a close relative. Smaller than the orange, tangerines are often called “baby oranges, they may appear more reddish-orange than their orange cousin. Their nutrient profile is similar to the orange.
We all know that citrus is a great source of Vitamin C, but there are many other health-providing benefits you may not know:
• Citrus provides ample amounts of soluble fiber, which helps maintain healthy cholesterol levels as well as regulate glucose levels. The insoluble fiber portion of citrus supports a healthy digestive-and-eliminative function.
• Citrus plant compounds, called flavonoids, that may improve heart health. The anti-oxidant rich citrus (especially the red-fleshed varieties) help lower the LDL (unhealthy) cholesterol and triglyceride levels. *Note: Always read the labels for any prescriptions that may interfere with citrus, especially grapefruit.
• Citrus makes a smart snack because it ranks low on the glycemic index, which means it won’t elevate your blood sugar like not-so-smart-snacks (bagels, raisins, cookies). You’ll feel a steady energy flow with no “after-crash.”
• Citrus is rich in potassium, a mineral that regulates bodily fluids, balances other minerals and supports healthy muscle contraction. Adding citrus to your diet may help lower risk of stroke or cardio-vascular disease.
• Adding citrus to your menu helps other nutrients to be absorbed more efficiently. Many foods pair well with citrus, so explore and get creative with your winter recipes. A few foods that serve well with citrus include: leafy greens, fish, poultry and several other meats.
• Citrus helps hydrate! Like the summer foods, watermelon, cucumbers and tomatoes, citrus is high in water content. Many of us don’t drink enough water in the winter, so consuming citrus in this season helps with hydration.
• The flavonoid content in citrus provide anti-inflammatory compounds that protect in a number of conditions where inflammation creates serious symptoms, especially in brain function.
One unfortunate aspect of citrus harvests, is that nearly one-third of all the crops are used to make juice for commercial sales. The juice from the fruit does not provide the whole nutritional profile as the whole fruit. Once the fruit is juiced, most of the natural fiber is removed causing the juice to deliver much more sugar than if eating the whole citrus fruit.
If you are looking for something to brighten your wintry day––and menu––think of citrus as the hero and eat a slice of sunshine!
Let me know the creative ways you added citrus to your winter recipes. Comfort and Joy to you!
Warm Winter Greens Salad
Serves 2
1 Tbsp. olive oil
1 Head radicchio, cored and chopped
2 Cups chopped Swiss chard, endive, mustard greens assortment
6 Kalamata olives, pitted and sliced
1-1/2 Tbsp. dried currants, cranberries, or dried cherries
1/2 tsp. red pepper flakes
1 Tbsp. freshly squeezed lemon juice
1-1/2 tsp. olive oil, optional (for dressing)
2 Tbsp. toasted pine nuts, walnuts, hazelnuts or pecans
1-1/2 tsp. orange zest
• Heat 1-Tbsp. olive oil in large pot or wok over medium-high heat. Add greens and radicchio; cook 5-minutes, stirring constantly, until just wilted.
• Add olives, currants, and red pepper flakes, and cook, tossing gently, 15-seconds more.
Remove to serving platter.
• Drizzle greens with lemon juice and 1-1/2 tsp. olive oil (if using) and sprinkle with nuts and orange zest.
Connie’s Comments:
Serving this warm winter version of the crisp summer salad brings a welcome variation of flavors and textures for your winter menu.