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In Season: Citrus 3 Ways

Posted on: February 21st, 2018 by Elysiann Bishop

Citrus

Citrus comes to us at a perfect time of year – just when the winter blahs have you down, there are the bright, zesty flavors of oranges, grapefruit, limes, and more to give you a much-needed boost. There are dozens of varieties to choose from, of course, and all offer health benefits – citrus is loaded with skin-boosting Vitamin C, and is also a good source of flavonoids, fiber and potassium, to name a few.

Citrus is easy to incorporate into your diet as a peel-and-eat snack, but it’s also a delicious way to brighten winter meals. Here are 3 easy ideas to for enjoying the health benefits of citrus at breakfast, lunch, and dinner:

Breakfast: Citrus Smoothie (adapted from Vitamix)

Start the day right with this nutrient-packed smoothie. For 1 serving, combine 1 peeled orange, ¼ peeled lemon, ½ cup pineapple, ¼ cup frozen mango, and 1 cup of ice in a blender. Puree, pour, and enjoy!

Lunch: Citrus-Sesame Chicken Salad (adapted from Prevention)

This salad is great at home, but also packs easily for work or school. Chop the meat of 1 rotisserie chicken and mix with segments of 4 tangerines, 1cup julienned carrots, 1 cup shredded red cabbage, 1 bunch cilantro chopped, and ¼ cup toasted sliced almonds. Toss with juice of 1 lime and 1 Tbsp. sesame oil, and serve with lettuce leaves to wrap and eat.

Dinner: Sweet and Spicy Citrus Tilapia (adapted from Cooking Light)

Here’s a healthy fish dish that’s quick enough for busy weeknights. For 4 servings, start with 4 6-ounce tilapia filets and arrange in a pan coated with cooking spray. For the sauce, whisk together in a bowl the juice of 1 orange (approx. 1/2 cup), 3 Tbsp. fresh lime juice, 2 minced garlic cloves, 1 Tbsp. brown sugar, 1 Tbsp. olive oil, 2 tsp. reduced-sodium soy sauce, ½ tsp. salt, ½ tsp. ground cumin, ¼ tsp. black pepper, and ¼ tsp. cayenne pepper. Pour over fish and let sit for 15 minutes while you preheat the broiler. Sprinkle fish with ½ tsp. paprika before cooking and broil for around 15 minutes, or until flaky. Serve with your favorite steamed or sautéed fresh vegetable.

Citrus is an ideal way to eat seasonally this winter while giving your nutrition a boost – and these recipes are proof that easy meals and healthy cooking need not be mutually exclusive!

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Related Articles:

Citrus for Your Skin: 3 Healthy Reasons to Enjoy this Winter Treat

Citrus: 5 Healthy Benefits

Edible Gardens Made Easy

Resources:

http://www.health.com/nutrition/citrus-fruit-health-benefits#citrus-fruits-feature

https://www.vitamix.com/us/en_us/Recipes/Citrus-Smoothie

http://healthyeating.sfgate.com/health-benefits-citrus-fruits-7925.html

https://www.prevention.com/food/cook/citrus-fruit-recipes-healthy-ideas-lemons-limes-oranges

http://www.myrecipes.com/recipe/sweet-spicy-citrus-tilapia

https://www.prevention.com/food/cook/citrus-fruit-recipes-healthy-ideas-lemons-limes-oranges

 

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