Kristi Whitley

Healthy Living

Citrus

 

Take advantage of citrus season this month! Oranges, grapefruit, lemons, and limes, will provide delicious vitamin C when we need it the most, cold and flu season.

 Super Food

A large orange provides 98mg of vitamin C, but there is no story there. The rest of the story is that they also provide 1.7g protein, 8% DV of vitamin A, a significant amount of all the B vitamins (accept B12, of course, which is only found in animal products), especially folate at a whopping 14% DV. An orange will also provide 4.4g of fiber, and a tiny bit of Omega-3 fatty acids, all for 87 calories and a glycemic load of 6.

Glycemic Load of Whole Foods

You have read about glycemic load here before. It is the score given to foods based on their ability to raise insulin levels. For example, a large orange has 17g of sugar and a glycemic load of 6, and 200g of orange juice has the same amount of sugar but a glycemic load of 8. The fiber and pectins in the orange help to reduce the amount of sugar absorbed by the body and therefore reduce the insulin response making it a much healthier choice than juice alone.

A Really Big Deal

We take vitamin C for granted because so many fruits and vegetables are significant sources. Vitamin C is one of the most important antioxidants in nature. It is also the one of the main anitioxidants found in food and is the primary water-soluble antioxidant in the body. Vitamin C reduces inflammation in the body as it is savaging free radicals, which is one of the reasons it is beneficial in reducing the symptoms of osteo and rheumatoid arthritis.

Keep it Raw

Vitamin C does not react well with heat. Depending on the amount of heat and the length of cooking time 60% of a food’s vitamin C can be lost. I found a study from the International Journal of Scientific Technology and Research, which looked at the vitamin C loss at varying cooking times with five commonly eaten vegetables. Consistently, all five vegetables lost more vitamin C as the cooking time increased, roughly 30% at 15 minutes cooking time and 60% at 30 minutes. So…eating vegetables raw or minimally cooked preserves more vitamin C and makes them healthier.
 
Limonins

This is not a typo. Limonins are compounds found in citrus fruits in about the same quantity as vitamin C. They have been shown to fight cancers of the mouth, skin, lung, breast, stomach and colon. Studies by the U.S. Agricultural Research Service have shown that our bodies hold onto limonins long after consumption and their persistence may explain their anti-cancer properties.

What’s the Deal with Drugs and Grapefruit?

Compounds in grapefruit slow the normal detoxification and metabolism processes in the intestines and liver, hindering the body’s ability to break down and eliminate a few pharmaceuticals. These are; calcium channel blockers, terfenadine, estradiol, and saquinavir.

Another class of drugs called statins, used to reduce cholesterol, is a major source of grapefruit/drug interaction. Grapefruit interfere with the metabolism of statins via two different mechanisms.  Your doctor will tell you to stop eating grapefruit. I say, this is yet another reason to stop taking statins and eat more grapefruit for better health as pectins and fiber in whole citrus fruits sweep excess cholesterol from the blood.

Variety

Now for the good part, eating citrus!

According to Wikipedia, sweet oranges were mentioned in Chinese literature in 314 BC! And, as of 1987, sweet oranges where the most cultivated fruit trees in the world. With this length of history and spread of cultivation throughout the world, it is impossible to count the number of cultivated varieties of sweet oranges! Fortunately, oranges are in season from October thru June depending on the variety. Try the sweet, juicy Tangelo, Valencia, Navel, or Pineapple orange this month. Just like apples, you will find a favorite.

Buy and Enjoy

I was recently extolling the virtues of apples to my father-in-law. I told him he should eat one every day, he said, “do you mean apple salad?” No! Just go to the produce department of the grocery store and buy some and eat them.  If, like my father-in-law, that is too boring, here are some nice citrus recipes.


Kale Salad with Avocado Lemon and Dates

Serves 2 entrée or 4 side salads

 

1 Bunch kale, washed, stems removed, spun dry
Juice of one lemon
2 ripe avocados, peeled and diced
8 medjool dates, pits removed, diced
¼ cup toasted pine nuts
salt and pepper

Place the kale in a large bowl. Drizzle with lemon juice, olive oil and sprinkle on some salt and pepper. Massage the kale with clean hands until it starts to wilt a little and turns dark green. Add one of the avocados and massage it into the greens. Top the salad with the other diced avocado, pine nuts and dates. Enjoy


Beet and Orange Salad

8-10 small red or gold beets
2 navel oranges
½ purple onion
*Citrus vinaigrette
Salt and pepper to taste

Bake beets in their skins 1-1.5 hours, depending on the size, at 350 degrees. Then allow them to cool enough to handle. Peel the beets, use them whole or cube them into bite-sized cubes and place into a medium-sized bowl.

Peel and cut the sections from the oranges and place into a bowl. Set the skeleton of the orange aside to use in the vinaigrette.

Slice the red onion as thin as possible and place in the bowl with the orange slices. Toss everything with the citrus vinaigrette, add salt and pepper to taste and serve.

*Citrus Vinaigrette

Juice from the skeleton of two navel oranges (squeeze out what is left over from sectioning)
¼ cup *Sicilian lemon vinegar
1 teaspoon Dijon mustard
¼ cup *Blood orange extra virgin olive oil
pinch of cayenne pepper (optional)
1-2 T Agave nectar for sweetness (optional)

Mix ingredients in a small jar, cover and shake to blend. Pour over beet salad and enjoy.

Option: Serve atop a generous pile of baby arugula.

*If you can’t find this specialty oil and vinegar just substitute rice vinegar or other mild vinegar and olive oil.

 
Asian Spinach and Orange Salad
From Moosewood Kitchen

Prep time: 45 mins
Serves: 4 to 6

Ingredients
3 cups spinach, rinsed, stemmed, and dried
3 cups mixed baby greens, rinsed
3 navel oranges
1 small red onion, thinly sliced crosswise into rounds
dash of rice vinegar

DRESSING
2 tablespoons rice vinegar
3 tablespoons orange juice
1 tablespoon soy sauce
1 tablespoon grated fresh ginger root
1 tablespoon freshly grated orange peel
2 teaspoons dark sesame oil
1 tablespoon canola or other vegetable oil
pinch of cayenne
2 tablespoons minced fresh chives

Instructions
1. Grate the peel of 1 orange before peeling and sectioning it; the grated peel will be used in the dressing.
2. Arrange the spinach and greens in a large serving bowl and set aside.
3. Peel and section the oranges and set aside in another bowl.
4. Separate the thinly sliced red onion into rings and place them in a nonreactive dish; sprinkle with a little rice vinegar and set aside to soften for 5 to 10 minutes.
5. Place all of the dressing ingredients in a small bowl and mix well with a fork or small wire whisk.
6. Toss the greens with the dressing.
7. In the serving bowl or on individual plates, arrange the orange segments and onion rings on a bed of the greens and top with chives.

PER 5.5-OUNCE SERVING: 69 CALORIES, 1.8 G PROTEIN, 4.3 G FAT, 12.3 G CARBOHYDRATES, 0.9 G SATURATED FATTY ACIDS. 0 MG CHOLESTEROL, 149 MG SODIUM. 3.1 G TOTAL DIETARY FIBER

Citrus Salad with Orange Peanut Dressing
www.DrFuhrman.com

Serves: 4
Preparation Time: 15 minutes

Ingredients:
For the Orange Peanut Dressing:
1 navel orange, peeled
1/4 cup unsalted lightly roasted peanuts or 1/8 cup unsalted natural peanut butter
1/4 cup raw cashews or 1/8 cup raw cashew butter
2 tablespoons rice vinegar
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
1/4 inch piece fresh ginger, peeled
1 clove garlic, chopped
 
For the Salad:
15 ounces or 10 cups baby lettuce mix
1 ripe avocado, peeled, pitted and sliced
1 navel orange, peeled and sliced
1/2 small sweet onion, cut in half and thinly sliced
1 tablespoon unhulled sesame seeds, lightly toasted

Instructions:
Blend all dressing ingredients in high-powered blender or food processor until smooth.
To prepare salad, arrange avocado slices, onions, and orange rounds on top of lettuce.
Pour desired amount of dressing over salad and sprinkle with sesame seeds.
 
Per Serving:
CALORIES 233; PROTEIN 7g; CARBOHYDRATES 24g; TOTAL FAT 14.6g; SATURATED FAT 2.3g; SODIUM90mg; FIBER 7.7g; BETA-CAROTENE 6223ug; VITAMIN C 51mg; CALCIUM 110mg; IRON 2.4mg; FOLATE 229ug; MAGNESIUM 79mg; ZINC 1.4mg; SELENIUM 3.1ug

MEXICAN QUINOA SALAD WITH ORANGE LIME DRESSING

An easy, 30-minute mixed Mexican salad with quinoa, corn, black beans, avocado and a creamy orange, lime and chili dressing! Healthy, delicious and so satisfying.
Author: Minimalist Baker

Serves: 2-3

INGREDIENTS

SALAD
5-6 cups Mixed Greens
1 cup cooked quinoa (red or white)*
1/2 cup fresh or canned corn
1 cup cooked black beans (seasoned with equal pinches sea salt, cumin, chili + garlic powder)
1/4 cup red onion, diced
1 orange, segmented
1/2 ripe avocado, chopped
1/4 cup fresh cilantro, chopped or torn
 
DRESSING
1/2 ripe avocado
1 large lime, juiced (~4 Tbsp)
3 Tbsp orange juice
1-2 tsp sweetener of choice (maple syrup, agave, cane sugar, etc.)
1-2 tsp hot sauce
1/4 tsp cumin powder
1/8 tsp chili powder (or sub extra hot sauce or chipotle powder)
Healthy pinch each sea salt and black pepper
1 Tbsp fresh minced cilantro (optional)
3-4 Tbsp extra virgin olive oil or avocado oil

INSTRUCTIONS

1. Begin preparing quinoa first by thoroughly rinsing 1/2 cup quinoa in a fine mesh strainer, then bringing to a boil with 1 cup water in a small saucepan. Once boiling, reduce heat to simmer, cover and cook on low for 15-20 minutes.

2. Meanwhile, prepare salad ingredients by chopping vegetables, segmenting orange, and warming black beans and seasoning with salt, cumin, chili and garlic powder.

3. Prepare dressing by adding all ingredients to a blender or food processor and blending until creamy and smooth, scraping down sides as needed. Taste and adjust seasonings as needed. I added more hot sauce, orange juice and salt.

TIP: if you prefer a vinaigrette, leave out the avocado and simply whisk all ingredients together in a bowl. Taste and adjust seasonings as needed.

4. Either plate salad and serve with dressing on the side, or toss with dressing before serving. Pairs well with salsa, fresh lime juice and tortilla chips.

5. Leftovers keep for up to a few days, though best when fresh.

*Nutrition information is a rough estimate for 1 of 3 servings and includes dressing.

NUTRITION INFORMATION

Serving size: 1/3 of the recipe Calories: 449 Fat: 25g Saturated fat: 3.9g Carbohydrates: 51g Sugar: 11.6g Sodium: 375mg Fiber: 12g Protein: 11g

Recipe by Minimalist Baker at http://minimalistbaker.com/mexican-quinoa-salad-with-orange-lime-dressing/