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Celebrate Citrus Fruits




Source of Recipe


foodfit.com


Recipe Introduction


Although you can find them year-round, the juiciest, most fragrant citrus fruits are available now. Think about grapefruit, oranges, lemons, limes, and tangerines, plus lesser known tangelos and kumquats.


Citrus fruits are high in vitamin C and potassium, and also contain limonene, a compound shown to have anticancer properties in laboratory animals. Recent research at the University of Arizona found that people who use citrus peel in cooking, baking or in their tea have less risk of skin squamous cell carcinoma (skin cancer). Other research published in the Journal of the American Medical Association found that people who eat more grapefruit and oranges, and other fruits and vegetables high in potassium, have reduced risk of stroke. And the membranes between citrus segments provide pectin, a soluble dietary fiber that helps control blood cholesterol levels.




List of Ingredients




All citrus are high in flavonoids (the most common antioxidant found in fruits and vegetables, thought to reduce formation of substances that cause cancer and heart disease.) They also contain terpenes, phenols, and isothiocyanates—plant chemicals that help to prevent cancer.

Grapefruit, both white and red, are the largest of all the citrus fruits. And they're not just for breakfast anymore! Half a grapefruit provides half of the adult RDA of vitamin C; it also has 325 milligrams of potassium and 25 micrograms of folate. The pink and red varieties are high in beta-carotene, an antioxidant that the body converts to vitamin A. They're also high in lycopene, an antioxidant that appears to lower the risk of prostate cancer. Grapefruit are especially high in pectin. Adding just a teaspoon of sugar should sweeten them enough for kids and those who find the fruit too sour.

Oranges are the most commonly eaten citrus fruit, and for good reason. They're sweet and juicy and everyone likes them! Valencia oranges are great for juicing, navel oranges are seedless and easy to peel, and temples (a cross between tangerines and oranges) are sweet and juicy, but full of seeds. One medium-size orange provides about 70 milligrams of vitamin C. Oranges also contain hesperidin and other bioflavonoids, plant pigments that may help prevent or retard tumor growth. They also contain beta-carotene, thiamine, folate and potassium.

Tangerines, also known as mandarin oranges, have thin, loose skins, and are less acidic and smaller than oranges. They're easy to peel and are traditionally part of both Christmas and Chinese New Year celebrations. Ounce for ounce, they contain half as much vitamin C as oranges, but one medium still contains half the RDA. Tangerines are richer in beta-carotene than other citrus fruits. Like other citrus, they're also high in pectin. The clementine variety is seedless, small and sweet. Honey tangerines have a greener skin, but sweeter flesh.

Lemons are rarely eaten alone due to their tartness, but are frequently used to season fish, vegetables, salads and tea. When added to vegetables that contain sulfur compounds, such as broccoli or cauliflower, the flavor of the vegetable improves. Lemon juice is an excellent source of vitamin C, with the juice of a medium lemon containing more than 30 milligrams. Lemon peel contains limonene, an oil that is an antioxidant.

Limes are usually used as a flavoring agent, like their lemon cousins. They also tenderize and heighten the flavors of other foods, especially fish and poultry. Four ounces of lime juice provides about 30 milligrams of vitamin C. They're also high in bioflavonoids and other antioxidants, which help protect against cancer and other diseases.

Tangelos are a cross between a tangerine and a grapefruit. They look like an orange, are tangier than a tangerine, and sweeter than a grapefruit. One variety is the Minneola, with its distinctive stem-end neck. Like other citrus, they provide vitamin C, potassium and soluble fiber.

Kumquats are the only members of the citrus fruit family that can be eaten whole—peel, seeds and all. They resemble a miniature orange, only 1-1/2 inches long. Interestingly, the peel is sweet, while the juicy pulp is slightly tart. They contribute vitamin C, potassium and beta-carotene.



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