Prepared by Elizabeth C. Shephard, Family and Consumer Sciences Extension Agent
Fresh citrus such as Oranges, grapefruits, lemons and limes are readily available during the winter season. Citrus fruits make a great gift that is also packed with nutrients. Eating just one orange provides 130 percent of the daily value of vitamin C, 28 percent of fiber and 12 percent of folic acid. It contains only 70 calories and is fat free, cholesterol free and sodium free. Consider this information on the nutrients in citrus fruit.
Vitamin C improves the immune system. It acts as an antioxidant and helps form collagen, a protein needed for healthy skin, teeth and bones. It also aids in iron absorption. Fiber reduces the risk for certain types of cancer, helps lower blood cholesterol levels and helps control blood glucose levels. Folic acid helps prevent serious neural tube birth defects and may lower the risk for heart disease.
When shopping for citrus, look for fruits that are firm and heavy for their size with bright, colorful skins. Avoid fruit with bruised, wrinkled or discolored skins. This indicates the fruit is old or has been stored incorrectly. Peel thickness will vary depending on the season, weather and growing conditions.
Oranges can be stored at room temperature for several days. For longer storage, refrigerate them in a plastic bag or in the crisper. Don’t worry when shopping if you run across a Valencia orange with a slightly green-colored skin. Green-tinged Valencias are actually at their best – fully ripe, sweet and juicy.
1 head romaine lettuce torn into bite-sized pieces (about 8 cups), 1 grapefruit peeled and cut into cartwheel slices with slices quartered, 1 orange peeled and cut into cartwheel slices with slices quartered, 1 cup red bell pepper strips, 1 sm. avocado peeled and sliced crosswise.
3 tbs. lemon juice, 3 tbs. vegetable oil, 1 tbs. sesame oil, 1 tbs. honey. In large bowl, combine all salad ingredients and chill. Mix dressing ingredients and shake well. Toss salad with dressing. Sprinkle with toasted sesame seeds, if desired. Makes 6 servings (about 10 cups).
4 cups water, 1 cup sugar, 6-8 cinnamon sticks, 12-16 whole cloves, 8 cups orange juice, ½ cup lemon juice, 4 cups pineapple juice, orange and lemon slices. In large saucepan, bring sugar, water and spices to a boil. Reduce heat and simmer for about 10 minutes. Add orange, lemon and pineapple juice and simmer. Place orange and lemon slices in punch bowl. Pour hot punch over citrus slices and serve. Makes about 16 cups.
1 pkg. (3oz) light cream cheese, 1 sm. softened banana, chopped-grated peel of ½ orange, 1 tsp. brown sugar, 8 slices raisin or whole wheat bread, 2 oranges peeled and cut into slices. In a bowl, combine cream cheese, banana, orange peel and brown sugar. Spread 4 slices of bread with cream cheese mixture; top with orange slices and remaining bread. Makes 4 sandwiches.
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