Versatile and rich in Vitamin C, citrus fruits can stand alone as fresh, delicious snacks, add a tangy twist to any meal or drink, or offer a pop of color to a beautiful plate.
Ranging from tart to sweet, each unique variety offers its own health benefits.
Millet Breakfast Cereal with Mandarin Oranges and Dates
4
servingsCooked millet is a great breakfast alternative to oatmeal or cream of wheat. Here it's infused with cinnamon and cardamom and served with dates and sweet mandarin oranges.
Ingredients
- 2/3 cup
uncooked millet
- 2 cups
water
- 1 ½ cups
orange juice
- 4
large dates, pitted and chopped
- 1
cinnamon stick
- ½ teaspoon
green cardamom pods
Pinch of salt
- 1 cup
canned mandarin oranges (canned in water), drained
Directions
Toast millet in a large skillet over medium heat, stirring constantly, until fragrant and just golden brown.
Transfer to a large bowl, cover with cold water, and rub millet grains with your hands for about 5 seconds.
Transfer to a strainer, rinse for 1 minute, then drain millet well. Put drained millet into a small pot.
Add water, orange juice, dates, cinnamon, cardamom, and salt and bring to boil over medium-high heat.
Reduce heat to medium low, cover and simmer, stirring occasionally, until liquid is absorbed and millet is tender, about 40 minutes.
Remove and discard cinnamon and cardamom, then stir in mandarin oranges. Spoon into bowls and serve.
Nutrition Facts (per serving):
- Calories – 210 | Total Fat – 2.5g | Saturated Fat – 1g | Sodium – 40mg | Carbohydrate – 43g | Dietary Fiber – 5g | Sugar – 18g | Protein – 5g
Facts about Citrus Fruits
Get Creative!
- Squeeze lemon/lime juice over salads, fish, or chicken
- Add mandarins for a bold salad
- Chop grapefruit into a salsa or blend and whip up a fresh vinaigrette dressing
Nutrition Breakdown
Oranges:
- High in Vitamin C (one contains almost 100% of your recommended daily value)
Mandarin Oranges:
- High in Vitamins A and C
- One contains about 90% of your recommended daily value of Vitamin C and 30% of Vitamin A
- High in dietary fiber
Grapefruits:
- High in Vitamin C (one contains more than 100% of your recommended daily value)
- High in Vitamin A and dietary fiber
