CITRUS
by Fran Werner
Winter is peak season for oranges and other citrus fruits although they’re available year-round. Choose fruits that have smoothly textured skin and are firm and heavy for their size. These will have a higher juice content than those that are either spongy or lighter in weight. In general, oranges that are smaller will be juicier than those that are larger in size, as will those that feature thinner skins. Oranges can either be stored at room temperature or in the refrigerator, depending upon your preference.
Oranges are an excellent source of Vitamin C, providing over 100 percent of the daily value for each fruit. They are also a very good source of dietary fiber, with about 3 grams per orange. In addition, oranges are a good source of B vitamins including vitamin B1 and folate as well as vitamin A, calcium and potassium. In addition, oranges contain several phytonutrients.
Spiced Citrus Compote
1 Cup water
1/3 Cup sugar
1/4 Cup grapefruit rind strips
1/4 Cup orange rind strips
1/4 teaspoon whole cloves
1/4 teaspoon whole allspice
1 cinnamon stick
2 Cups pink grapefruit sections (about 2 grapefruit)
2 Cups orange sections (about 4-5 oranges)
3/4 Cup tangerine sections
Combine first seven ingredients (through cinnamon) in a small saucepan. Bring to a boil; cover, reduce heat, and simmer 10 minutes. Strain mixture through a coffee filter or cheesecloth into a bowl; discard solids.
Combine sugar mixture and citrus sections in a large bowl. Cover and chill at least three hours. Yield: six servings (about 2/3 cup each).
Nutrition information: 98 calories, 0 fat, 1 gram protein, 25 grams carbohydrates, 3 grams fiber, 0 cholesterol, 0 sodium.
Fran Werner is a certified lifestyle and weight management consultant as well as a certified personal trainer specializing in weight management. She is the owner/director of Lifestyle Consulting. You can contact her at (512) 794-3848 or by E-mail at fran@lifestyleconsulting.com. Visit her interactive Web site at www.lifestyleconsulting.com.
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