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.
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Source: Nutrition World and Whole Foods Market
Fruited Pork Tenderloin Salad
Serves 4
A time-tested classic, this traditional salad gets a contemporary twist with the addition of stir-fried pork tenderloin.
Ingredients:
- 1 pork tenderloin, cut into stir-fry strips
- 1/4 cup grapefruit juice
- 2 tablespoons red wine vinegar
- 1 tablespoon vegetable oil
- 1 teaspoon poppy seed
- 2 teaspoons honey
- 1 teaspoon Dijon mustard
- 2 teaspoons vegetable oil
- 6 cups mixed salad greens
- 2 small red grapefruit, peeled and sectioned
- 1 ½ cups seedless grapes, halved
Directions:
In small bowl whisk together grapefruit juice, vinegar, 1 tablespoon oil, poppy seed, honey and mustard until well blended; set aside. Heat 2 teaspoons oil in large nonstick skillet over medium-high heat. Add pork strips; cook about 3 minutes or until pork is lightly browned.
On each of four dinner plates place 1 ½ cups greens, top with pork strips and arrange grapefruit sections, grapes and strawberries around pork. Spoon dressing over salads.
Nutrition Facts (per serving):
Calories – 350
Total Fat – 12g
Saturated Fat – 2g
Sodium – 115mg
Carbohydrate – 31g
Dietary Fiber – 4g
Sugar – 22g
Protein – 33g
From Nutrition World
www.nutritionw.com
Millet Breakfast Cereal with Mandarin Oranges and Dates
Serves 4
Cooked 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 cup cups orange juice
- 4 large dates, pitted and chopped
- 1 cinnamon stick
- 1/2 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, 3 to 4 minutes. 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
From Whole Foods Market
www.wholefoodsmarket.com
Spiced Apple Cider
Serves 4
Spiced apple cider is great warm or cold and it’s the perfect fall cocktail with a splash of dark rum and a cinnamon stick garnish.
Ingredients:
- 4 cups freshly pressed apple juice (not from concentrate)
- 1 cup water
- 1/2 orange, sliced into discs
- 1 inch piece of ginger, sliced
- 2 cinnamon sticks
- 3 whole cloves
- 1/4 teaspoon allspice
- 1/8 teaspoon nutmeg
- 1 tablespoon maple syrup (optional)
Directions:
In a large nonreactive pot, combine all ingredients. Bring to a boil over medium-high heat. Boil for about 5 minutes. Cover pot, reduce heat, and simmer for 30 to 40 minutes. Line a collander with cheesecloth and strain the cider. Serve warm. Spike with dark rum for a tasty cocktail.
Nutrition Facts (per serving):
Calories – 167
Total Fat – 1g
Saturated Fat – 0g
Sodium – 14mg
Carbohydrate – 42g
Dietary Fiber – 5g
Sugar – 32g
Protein – 1g
From Nutrition World
www.nutritionw.com
Mandarin Glazed Carrots
Serves 4
Sweet mandarin oranges are a great match for carrots in this flavorful side dish. It’s terrific at room temperature or quickly reheated on the stovetop, so you can easily make it up to two days ahead of time. Add sliced mint leaves for a festive garnish.
Ingredients:
- 1/2 teaspoon fine sea salt
- 1 tablespoon unsalted butter
- 3 clementines or satsumas, peeled and chopped (remove any seeds)
- 1 pound (7 to 8 medium) carrots, peeled and chopped
- 3/4 teaspoon toasted cumin seeds
Directions:
In a medium saucepan, heat clementines and butter over medium heat. Cook, stirring frequently, until clementines are soft, about 5 minutes. Add carrots and salt; cover the pan, lower heat and cook, stirring occasionally, until carrots are just tender, about 20 minutes. Sprinkle with cumin seeds and serve warm or at room temperature.
Nutrition Facts (per serving):
Calories – 110
Total Fat – 3g
Saturated Fat – 2g
Sodium – 380mg
Carbohydrate – 19g
Dietary Fiber – 5g
Sugar – 12g
Protein – 2g
From Whole Foods Market
www.wholefoodsmarket.com
