Yoga_Journal_-_February_2016_USA_

58

february 2016

yogajournal.com

SMART CHEF

eat well

58

february 2016

yogajournal.com

Winter’s gems

pink

grapefruit

Pink grapefruit gets its

deep hue from lycopene,

an antioxidant that fights

cellular damage and may

play a role in reducing

cancer risk. Its high water

and fiber content also

help you stay hydrated

and full, fending off dry

skin and weight gain.

GOOD FOR Fruit and

vegetable salads

TRY IT Make a refreshing

salad: In a bowl, combine

2 supremed grapefruits

(see supreming instruc-

tions below), 2 chopped

avocados, ¼ sliced

red onion, and ½ cup

chopped, toasted hazel-

nuts. Serve over greens

with vinaigrette dressing.

Bursting with sweet-to-tart flavor, citrus

fruit is now in season and one of nature’s

best sources of vitamin C, a key nutrient for

supporting your immune

system. Here, inspiration for

juicing up your meals and your

body’s winter defenses.

By Rachel Begun, RDN

PHOTO: AARON COLUSSI; FOOD STYLIST: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

How to supreme

This technique cleans citrus of its

bitter membranes and rind. Using a

chef’s knife, trim off the ends of the

fruit’s sphere to create two stable

surfaces; lay the fruit on a flat end

and remove the peel, following

the fruit’s curve. Then go section

by section, slicing fruit pieces free

from membranes on either side.

oranges

At just 62 calories, a

medium orange provides

up to 116 percent of your

daily vitamin C. The fruit

is also rich in flavonoids,

a class of antioxidants that

may reduce risk for heart

disease, as well as potas-

sium, a key nutrient for

regulating blood pressure.

GOOD FOR Marmalades,

chutneys, and relishes

TRY IT Flavor entrées

with a cranberry-orange

relish. In food processor,

blend 1 supremed orange,

6 oz (1¼ cups) thawed

frozen cranberries, ¼ cup

sugar, 2 tsp grated orange

zest, ¼ tsp honey, and a

pinch of cinnamon, until

thick and chunky. Chill

for a few hours; serve.

lemons

Make fresh lemon juice a

kitchen staple for its ability

to brighten and balance

flavors in dishes. The

acidity lightens up earthy

or bitter flavors, making

vegetables taste better,

and it can tone down

an overly sweet dessert

or too-salty entree.

GOOD FOR Dressings and

marinades; chicken, fish,

and tofu dishes; desserts

TRY IT To make a lemon

vinaigrette, blend 1 small

chopped shallot, ½ cup

olive oil, ¼ cup fresh

lemon juice, 2 tsp Dijon

mustard, 1 tsp honey,

and ⅛ tsp cayenne pep-

per in a food processor

or blender. Add salt and

pepper to taste.

CITRUS SMARTS

grapefruit

When selecting grape-

fruit, pick the one that

feels the heaviest for

its size (or plop fruits

of similar dimensions

on the scale to find the

heaviest). The heftiest

fruit from the bin will

also be the juiciest.

oranges

Freshly squeezed OJ will

retain its flavor and nutri-

tion overnight if tightly

sealed and promptly

refrigerated. Just be sure

to juice in small batches to

avoid leftovers: After 24

hours, OJ gradually loses

its flavor and vitamin C.

lemons

Room-temperature lemons are juiciest,

yet they only keep for a few days on

the counter. To store lemons longer,

seal them in a plastic bag and place the

bag in the crisper drawer of the fridge.

Put on the counter a few hours before

using. If using a cold lemon, roll it on

the counter a few times to encourage

the release of extra juice.

Use these tips to squeeze

maximum flavor from your citrus.