Despite the cold weather and dreary days in Indiana, it is also the season for sunny citrus - oranges, limes, lemons, grapefruit, clementine to name a few. And, not only delicious, but they are also packed with lots of good-for-you nutrients.
Here are 5 reasons to enjoy citrus this winter:
- High in Vitamin C: Probably the first nutrient people think of due to the connection made years ago between citrus and scurvy. Vitamin C plays an active role in a variety of metabolic processes in the body, including the building and repair of connective tissues. Vitamin C also helps the body better absorb iron in your diet so combine citrus with higher iron foods at a meal like eggs and one half a grapefruit at breakfast.
- High in Potassium: Potassium is important for blood pressure regulation, fluid balance, and muscle contraction. Citrus fruits contain from 5 to 7% of your daily needs for potassium.
- Low Calorie: An orange or 2 clementines have only 80 calories and 3-5 grams of fiber. They are perfect for an on-the-go or midday snack, especially when paired with a little protein like some nuts or a yogurt.
- High in Fiber: Enjoy citrus as the whole fruit rather than juice to reap the benefits of the fiber.
- Packed with Phytochemicals: Antioxidants are important for protecting against harmful inflammation in the body. Diets high in phytochemicals (from fruits and vegetables) often contribute to a lower risk of chronic disease like heart disease or cancer. Citrus fruits are packed with these nutrients!
Citrus and Avocado Salad
4 servings
Ingredients
- 2½ pounds mixed citrus (such as oranges, blood oranges, and/or grapefruit)
- 2 tablespoons fresh lemon juice
- 1 Large pinch of kosher salt
- 1 avocado, cut into large pieces
- 3 tablespoons salted or unsalted, roasted pistachios, finely crushed
- 3 tablespoons tarragon leaves
- Extra-virgin olive oil (for drizzling)
Directions
- 1. Using a paring knife, remove peel and white pith from citrus, being careful not to remove too much of the flesh. Slice citrus into ½"-thick rounds, then cut into 1½" pieces (it looks cool and is less fussy if pieces aren’t too exact in shape and size). Transfer to a medium bowl, add lemon juice and salt. Toss and let sit 5 minutes so citrus can release some of their juices.
- Transfer citrus, leaving juice behind, to a large plate. Tuck avocado in between and around citrus.
- Spoon citrus juice over salad, scatter pistachios and tarragon over, and drizzle with oil.