Judy E. Buss

Delicious and nutritious, citrus fruits are available year round. You may not be aware, however, of the many ways in which those fruits can be enjoyed. The juice, flesh, and peel (zest), are all flavor and nutritional stars that can enhance almost any dish. The citrus family includes: orange, lemon, lime, kumquat, grapefruit, tangerine, clementine, mandarin, pomelo, and their hybrids.

Citrus fruits offer high levels of vitamin C, as well as potassium, folate, calcium, some of the B vitamins, powerful antioxidants, fiber, and more. When having one of the sweet fruits, it is best to consume the juice and the flesh at the same time (whole fruit), rather than the juice alone. A glass of orange juice, for example, is extracted from two or more oranges. It therefore contains an extremely high level of fructose (fruit sugar).  In the absence of the pulp and fiber to slow down digestion, the sugar-laden juice is then instantaneously absorbed by the body which results in a rapid and detrimental spike in blood glucose.

Citrus zest is the exterior, oily, colored, and fragrant peel (or rind), called for in a wide range of recipes. It adds a fabulously delicious flavor to grain dishes, salad dressings, pastry, fruit salads, and seafood. Always zest first, before using the rest of the fruit. Attempting to zest after the fruit has been cut in half will require gymnastics dexterity on your part… Wash and dry the fruit before zesting. To zest, use a hand-held fine grater or the fine-holed panel of a box grater. Rub the fruit in one direction against the small sharp blades just a few times. Turn the fruit often to a fresh grating spot as you go, so you harvest only the zest and not the pith; the white bitter layer underneath the skin. Commercial pre-zested citrus peel is useless!

Instead of enlisting a (time-robbing) “machine” to extract juice for a recipe, simply use an old fashioned hand juicer. It’ll even catch and separate the seeds from the juice for you. When finished using, promptly rinse the juicer – easy and quick! Another option is to reconstitute frozen 100% pure juice concentrate only in the amount of juice you need, as follows: for 1 cup orange juice, mix 2 tablespoons frozen orange concentrate with 1 cup water; for 1/3 cup juice, mix 2 teaspoons frozen concentrate with 1/3 cup water, etc’. Keep the remainder in a sealed bag in your freezer. Expand your eating-for-health repertoire; use citrus fruit in new, exciting, and delicious ways!

FRESH TOMATO SALSA
Yield: about 4- 5 cups

3 large tomatoes, finely chopped
1 small green bell pepper, finely chopped
8 green onions, thinly sliced, including their whites, or ½ cup finely chopped sweet onion
3 cloves garlic, finely grated
2 tablespoons chopped fresh cilantro leaves
Hot sauce to taste, or 1 – 2 jalapeno peppers, finely chopped
2 – 3 tablespoons lime juice
1/2 teaspoon salt

1. NOTE: To chop the jalapeno (if using) wear latex gloves, then remove them before proceeding with the rest of the recipe. Chop the jalapeno last!

2. Mix together all the ingredients and refrigerate in an airtight container for 1 – 2 hours before serving.

3. Serve with BAKED corn chips or toasted whole grain pita wedges.

VARIATION: for Black Bean Tomato Salsa: Add 2 cups cooked black beans (drained), and adjust the flavors. Makes about 6 cups.

BEAN-VEGGIE FEAST
2 servings

1/3 cup cooked chickpea (garbanzo) beans, or black eyed peas, drained
4 tablespoons chopped fresh basil leaves (from about 4 sprigs)
1/2 green bell pepper, cut into one inch match sticks
4 red radishes, ends trimmed, halved, thinly sliced
3 green onions, sliced, including their whites
1/2 cup small chunks avocado
3 large Romaine lettuce leaves, shredded

DRESSING:
1 clove garlic, finely grated
2 tablespoons extra virgin olive oil
1 teaspoon finely grated lemon zest (from 1 lemon)
3 tablespoons lemon juice

1. In a large bowl, whisk together all the dressing ingredients. Add all the other ingredients and mix well.

RICE AND ORANGE YUM!
2 servings

3/4 cup uncooked brown rice
2 tablespoons olive oil (not extra virgin)
1 yellow onion, chopped
3 cloves garlic, finely chopped
1 teaspoon finely grated orange zest
1/4 cup orange juice
1 tablespoon dried tarragon
Salt and pepper to taste
1 orange peeled, sectioned

1. Rinse the rice in a fine-mesh strainer. Drain. Place the rice and 1-1/2 cups water in a medium saucepan. Cover and bring to a boil over high heat. Reduce the heat to low, and cook slowly about 45 minutes, until all the water has been absorbed.

2. Meanwhile, heat the oil in a large skillet over medium heat. Add the onion and garlic, cover, reduce the heat to low, and cook slowly about 12 minutes until the onion is translucent, stirring occasionally.

3. Mix in the orange zest, juice, tarragon, salt, and pepper. Cook 3 more minutes.

4. Meanwhile, cut each of the orange sections in half taking care to remove the seeds. Set aside. When the rice is done add the onion mixture. Mix well. Gently stir in the orange pieces. Serve warm or cold.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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