Citrus
Oranges, grapefruits, tangerines, lemons, and limes are all bursting with vitamin C. Vitamin C, also called ascorbic acid, is an important antioxidant that can help protect us against common colds, heart disease, certain cancers, and even cataracts. This vitamin is also essential for the absorption of iron and the repair and regeneration of cells in our bodies. Pectin, a type of soluble fiber, is also a common health benefit that these fruits share. It acts like a broom inside your blood and sweeps away extra cholesterol that's floating around, helping to lower your LDL (bad) cholesterol levels. Phytonutrients called terpenes also help to lower cholesterol levels and deactivate cancer-causing substances in the body. Limonene, a nutrient concentrated in citrus peels, seems to help fight cancer, too. Additionally, red and pink grapefruits contain beta-carotene and lycopene, which can help boost the immune system and fight cancer. Citrus calories range from 17 for a medium lemon or lime to about 40 for half of a medium grapefruit, one tangerine, or a small orange (one serving). A serving of each fruit also contains two to four grams of fiber. However, juicing the fruits removes most of the fiber and concentrates the calories, so try to eat the whole fruit when feasible to get all the health benefits. Oranges, grapefruits, lemons, and limes are available all year round at Gelson's, but tangerines and grapefruits are most plentiful and flavorful in the winter. Other unusual varieties of citrus at Gelson's include blood oranges, which have a crimson flesh and an orange-raspberry flavor; cara cara oranges, which have a pinkish flesh and less acidic orange taste; ; and Meyer lemons, a milder, sweeter lemon variety that is used to make lemon desserts and sauces. When selecting all citrus fruits, a good rule for finding juicy ones is to choose those that are heavy for their size. A nice glossy, fine-pored skin is also an indicator of a high-quality pick. Avoid specimens that are either very hard or very spongy or wrinkled. When you bring your zesty goodies home, store them in your refrigerator crisper or at room temperature (with the exception of limes and tangerines). If you plan to juice any of these fruits, bring them to room temperature first. Wash fruits well before peeling or cutting through their flesh to avoid transferring dirt and bacteria onto the edible part of the fruit. You have many options for removing the flesh from the skin and white pith: score with the tip of a knife and cut a slice off the top to get started, peel in a spiral cut like you would an apple, or use your hands to peel off the skin and then the pith. If you want to release only the succulent sections without any membrane, slice enough off the top and bottom so that the tips of the segments are exposed, use a small knife to cut off the skin and all the pith using downward cutting strokes, hold the fruit over a bowl and slice between each membrane to release the segments and juice. For juicing, a citrus reamer or juicer (doesn't have to be electric) are simple handy tools. Citrus zesters help to remove just the outer skin without the bitter pith underneath. Enjoy citrus in salads, marinades, sauces, and cooked or raw desserts. This month, try my recipes for Citrus Salad with Shrimp and Lemon-Mint Turkey Kebabs.
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ow about a burst of edible sunshine in the winter? It's the season for the tangy and sweet citrus fruits that keep us healthy throughout the cold- and flu-laden winter.