The days are getting longer, but we’re not out of the winter cold and flu season just yet. Plus we want to thoroughly enjoy this season’s fresh citrus fruits before turning our thoughts to spring. To help us eat more citrus, and as a reminder of their many wide-ranging health benefits, we offer these tasty recipe temptations and some great reasons to eat them.
Blending up a fresh juice is a great way to start your day, and we have several quick and easy recipes that will give you a vitamin C boost. Sunrise Juice pairs carrots and oranges, with an optional ginger kick. Citrus fruits are an excellent source of vitamin C, a nutrient that strengthens the immune system and keeps your skin smooth and elastic through its role in collagen production. Our Green With Citrus Envy recipe can be made with several different kinds of citrus fruits, plus watercress and mint for a deliciously unique flavor.
Citrus fruits have good amounts of other vitamins and minerals that your body needs to function properly, including B vitamins, potassium, phosphorous, magnesium and copper. They are also rich in plant compounds that have various health benefits, including anti-inflammatory and antioxidant effects. These compounds include over 60 varieties of flavonoids, carotenoids and essential oils, and they are responsible for many of citrus fruit’s benefits, including possibly a reduced risk of certain cancers. Eating citrus fruits can be good for your heart; for example, their soluble fiber and flavonoids may improve cholesterol levels by raising HDL and lowering LDL cholesterol and triglycerides.
For lunch, we can’t recommend enough these two warming Ramen dishes, California Ramen, and Gold Beets and Crispy Garlic Ramen, both with hearty veggies and leafy greens, nourishing broth and fresh lemon or lime juice to make the flavors pop. The anti-inflammatory capabilities of the flavonoids found in citrus are thought to help protect against the chain of events that causes the nervous system to deteriorate, as in the progression of Alzheimer’s and Parkinson’s diseases. Several studies in older adults have also shown that citrus juices may boost brain function.
Citrus fruits are a good source of fiber, and these plant based Grapefruit and Avocado Tacos are a filling and delicious way to boost your fiber intake. It’s estimated that only 4% of men and 13% of women in the U.S. get the recommended amounts of fiber every day. Fiber has several health benefits, including improving digestive function and aiding weight loss. Citrus fruits are particularly high in soluble fiber which is the kind that helps lower cholesterol levels, too.
If you’re watching your calorie intake, citrus fruits are a good choice. They’re low in fat, sodium and calories, yet their fiber and water content help fill you up and keep you hydrated. Citrus fruits help your body absorb iron from plant-based sources, such as beans, lentils, leafy green vegetables and tofu. Iron is a key mineral for supporting your immune system as well as in the production of red blood cells. To get these nutrients together, try Lemon Soup with Pasta, White Bean and Kale,-- a true celebration of winter.
Finally, you can even finish off your meal with a citrus dessert! From Winter Citrus Upside-Down Cake to Farm Fresh To You founder Kathleen Barsotti’s favorite Orange Kiss Me Cake, there is plenty of opportunity to squeeze some fresh goodness into your sweet treats. While it can feel challenging to go for months without some of our favorite fruits, the amazing variety of dishes you can make with citrus does add some sunshine to the cool, rainy days before the summer bounty comes around again.
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