Citrus: A Family of Super Foods

This is the perfect time of year to be talking about citrus. The family of oranges, grapefruit, clementines and more is this month's superfood. Citrus fruits are abundant from December to April and have so many benefits.

Balancing the Diet,

Staying Clear of the Flu

Citrus fruits are economical in season, delicious and juicy, and rich in nutrients such as vitamin C, particularly welcome during cold and flu season (and a global pandemic). This powerhouse vitamin is an important antioxidant that plays a role in maintaining your bones, muscles and blood vessels and helps the body absorb iron. Research also shows that regular intake of citrus fruits (whole fruit or glass of 100% citrus juice) or getting enough vitamin C in your diet, may help boost your immune system and may help reduce the duration of a cold.

Fruits in the citrus family also provide a good source of potassium and folate, and are rich in flavonoids, which can help protect the body in various ways and may improve blood flow through the arteries. Potassium plays an important role in heart health, and folate is a B vitamin that helps convert carbs into energy.

Diversity and Inclusion

The Citrus family is also a diverse and inclusive family that welcomes all colors, sizes, shapes and variations of citrus from the littlest fruits (kumquats, about the size of a large grape) to the largest (Pomelo, which is between a cantaloupe and bowling ball) and the most popular in-between sizes: oranges, grapefruit, clementines. There is even the Sumo Citrus, a soft orange-sized fruit with a knob on the top, that originated in Japan and is now grown in California. It has a soft, dimply easy-to-peel skin and the fruit is sweet and seedless. Also, most of our popular citrus fruits are all hybrids; it is nature's way of giving us the best taste.

Which citrus fruit contains the most Vitamin C and Fiber?

You might think it would be the grapefruit because of its size. The orange usually wins the vitamin C contest, as a large orange offers enough vitamin C for the entire day. Also, most of the vitamin C and fiber in an orange is found just under the skin next to the rind. This is why eating a whole orange is so good for you; you get the sweet taste and nutrition, too. If you choose 100% orange juice you don't get the fiber benefits, but you will get plenty of vitamin C.

Some of the Citrus Family members, all socially distancing (from left, clockwise): clementine, orange, grapefruit, sumo citrus, lime and lemon

.Citrus fruits of course can be enjoyed alone or in a recipe such as a salad, side dish or main attraction. Citrus fruits add color and a touch of acid: either sweet or tangy. Add citrus to winter salads, squeeze a bit of lemon or lime in a vinaigrette for a tangy dressing or even add to a main or side dish to spruce it up. Try the Citrus, Beet and Ancient Grain Salad below and check out Chef Taras Virstiouk's winter citrus salad below and in his Teaching Kitchen.

Teaching Kitchen: Citrus, Beet and Ancient Grain Salad with Chef Taras Virstiouk:

Citrus, Beet and Ancient Grain Salad

Yield: 4 Servings

Ingredients:

2 cups Quinoa, cooked

2 fresh Red Beet

1 fresh Golden Beet

4 cups Mixed Salad Greens (such as mesclun, arugula and romaine lettuces)

1/4 cup Red Onions, Sliced

1/4 cup Lemon Juice, Fresh Squeezed

2 tablespoons Extra Virgin Olive Oil

1/2 teaspoon Ground Black Pepper

1/2 teaspoon Kosher Salt

1/2 cup Blue Cheese, Crumbled

1 Peeled Orange (large), Sectioned

1 Peeled Grapefruit, Sectioned

1/2 cup Sunflower seeds (optional)

Instructions:

Preheat oven to 400 degrees F.

Prepare quinoa according to package directions. Chill and set aside for assembly.

Clean beets and remove tops and roots and peel with a vegetable peeler. Cut beets in 1-1/2-inch chunks and toss with olive oil and touch of salt; place on prepared baking sheet. Roast at 400 degrees F until the beets are tender when pierced with a thin-bladed knife, 35 to 40 minutes, tossing midway through; chill and set aside for assembly.

In a large mixing bowl combine the salad greens and quinoa. Toss in the red and golden roasted beets and the red onion. Add lemon juice, oil and seasoning and mix gently.

Finally fold in the blue cheese crumbles and citrus fruit segments. Add sunflower seeds if desired. Mix lightly.

Makes 4 servings.