Hy-Vee Dietitian: Citrus-ize Your Home
‘Tis the season – not that season - but the cold and flu season. And nature gives us just the right foods to help cope with this season – citrus fruits. Citrus provides a zest of good health by being an excellent source of vitamin C, and a source of folate, fiber and potassium, all nutrients we tend not to get enough of.
For starters, any way you slice it, seasonal citrus is beautiful:
• The Wedge: Cut the citrus fruit in half lengthwise; place cut-side-up and cut three to four wedges from each half.
• Smiles: Cut a thin slice from both ends of an unpeeled citrus fruit; cut the fruit in half length-wise, then slice t crosswise into desired thickness. The peel becomes a convenient handle.
• Zest It: Grate peel using a micro-plane or zester over waxed paper before cutting and squeezing for juice. Grated peel is measured by lightly placing the peel into a measuring spoon. (You can also freeze this for a later use)
Citrus fruits are at their peak, and it is the perfect time to delve into their versatility in the home. Not just for eating, citrus can help you entertain, rejuvenate your mind and body, and act as a cleaning agent. Here are some ways to citrus-ize your home:
o Slice citrus into a clear glass pitcher of ice water, fruit punch, lemonade, sparkling water or wine spritzers to add flavor and sophistication to any beverage.
o Create lemony clean skin by combining 1 teaspoon each of powdered milk, water and freshly squeezed lemon juice. Apply the mixture to your face and massage for a few minutes to help nourish the skin without drying it out. To remove, use freshly squeezed lemon juice and apply to skin with cotton ball to act as a toner. Lastly apply a moisturizer.
o Household odors can be removed from hands or cutting boards by rubbing with a wedge of lemon.
o To make your glass coffeepot sparkle, rub glass with cut lemon or soak in lemon juice and water. Rinse well and dry with lint-free cloth.
Source: Sunkist Lemon-Aids – The Versatile Lemon, accessed 2012.
Citrus Feta Salad
Serves 6 (1-1/3 cups each). | Source: Hy-Vee Seasons Health 2013.
All you need:
1 medium ruby red grapefruit
1 medium navel orange
1 (12 oz) bag Hy-Vee romaine garden blend
3/4 c. shredded red cabbage
1/2 c. crumbled feta cheese
1 green onion, sliced
2/3 c. honey Dijon dressing*
All you do:
Cut peel and white pith from grapefruit and orange. Cut grapefruit and orange in half from top to bottom. Use a knife to cut sections from membranes. Discard peel, pith and membranes.
Place salad blend and cabbage in a salad bowl or on salad plates. Top with grapefruit sections, orange sections, feta and green onion. Serve with dressing.
Homemade Honey Mustard Dressing:
.All you need:
3 tbsp Hy-Vee orange juice
2 tbsp Hy-Vee vegetable oil
2 tbsp Hy-Vee cider vinegar
1 tbsp Hy-Vee Dijon mustard
1 tbsp Hy-Vee honey
1 tsp grated orange peel
1/4 tsp Hy-Vee salt
1/4 tsp Hy-Vee black pepper
All you do:
In a medium bowl, whisk orange juice vegetable oil, vinegar, mustard, honey, orange peel, salt and black pepper to make dressing.
Nutrition information per serving:
Calories: 160, Carbohydrate: 16g, Cholesterol: 10mg, Dietary Fiber: 3g, Fat: 10g, Protein: 3g, Saturated Fat: 3g, Sodium: 310mg, Sugar: 11g, Trans fats: 0g
Daily nutritional values:
60% vitamin A, 100% vitamin C, 10% calcium, 4% iron
Judy Fitzgibbons represents Hy-Vee as a nutrition expert working throughout the community to promote healthy eating and nutrition. Judy is a Registered Dietitian and member of the Academy of Nutrition and Dietetics.
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