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Healthy Eats and Repeat

Highlighting Food, Recipes, and Ideas for a Healthy Lifestyle
Citrus 4 ways

Blog Special: Citrus Four Ways


Back in January 2014, I wrote about citrus fruits. What to look for, how to store, how to prepare, etc.

To add a little spice, this special post showcases a variety of different citrus I recommend you try and three recipes using citrus. If you are someone who enjoys watching cooking shows, you can also watch the quick video on how to make each recipe.

As mentioned in the first post of this blog: "I've got confidence on today's menu." This "slogan" of sorts is a call to action: get into your kitchen, try something new, and enjoy the food world.

Cilantro Lime Dressing (Serves 8, 2-Tbsp serving)

This dressing made our staff go "yum!" and "so tasty!" We served it over salad, but it is a great marinade for meat.

1/4 cup fresh lime juice
2 teaspoons apple cider vinegar
1/4 cup honey
1 clove garlic
2 tablespoons minced red onion
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup packed cilantro leaves
1/2 cup extra virgin olive oil

1. Combine all ingredients, except olive oil, in blender until slightly combined.
2. With blender running, slowly add olive oil until it is incorporated into the dressing.
Try this salad combo idea: Combine lettuce greens, corn, black beans, sliced tomatoes, sliced avocado, grilled chicken, and Cheddar-jack cheese. Top with the dressing.

Nutritional analysis per serving: 160 calories, 14g fat, 2g saturated fat, 75mg sodium, 10g carbohydrate, 0g fiber, 0g protein

Source: adapted from Utah State University, Limes, N/D

Honey Glazed Carrots (Serves 6)

If you don't want to heat up the kitchen using the stovetop, try these glazed carrots from the microwave.

1 lb fresh or frozen carrots, peeled and diced
1/3 cup water
1/2 cup orange juice
1 teaspoon cornstarch
2 tablespoon margarine or butter
2 tablespoon honey
1. Place carrots in a microwave-safe casserole dish and add water. Cover and microwave on high for 10 to 12 minutes or until tender, stopping to stir after 6 minutes. Set carrots aside.
2. In a separate microwave-safe bowl, stir the orange juice and cornstarch. Microwave on high for 1 minute, stirring halfway through. Add the butter and honey and microwave for one minute or until the mixture becomes thickened.
3. Drain any liquid from carrots. Add the honey mixture to the carrots and microwave on high, uncovered, for 1 to ½ minutes.

Nutritional analysis per serving: 120 calories, 6g fat, 180mg sodium, 16g carbohydrate, 5g fiber, 2g protein

Source: University of Illinois Extension, Microwave Cooking, N/D

Lemon Bars (Serves 16)

Try this dessert with a bright lemon flavor! And for a dessert, check out of little fat or sodium is in a serving.

1/2 cup white whole wheat or regular whole wheat flour
1/3 cup all-purpose flour
1/3 cup granulated sugar
1/8 teaspoon salt
4 tablespoons butter, softened
1 teaspoon lemon zest
1/2 cup granulated sugar
2 teaspoons lemon zest
1/4 cup lemon juice (approximate yield from 1 large lemon)
2 large eggs
1 tablespoon all-purpose flour
2-3 tablespoons powdered sugar, for dusting (optional)
1. To prepare crust: Preheat oven to 350°F. Coat an 8x8" baking pan with cooking spray.
2. Stir flours, sugar and salt in a medium bowl. Stir in butter and 1 teaspoon lemon zest until crumbly. Press the mixture down evenly in the bottom of the prepared baking pan. Bake the crust until it has puffed up slightly, about 15 minutes.
3. While crust is baking, prepare filling. Whisk sugar, 2 teaspoons lemon zest, lemon juice, eggs, and flour in a medium bowl until smooth. When crust has finished baking, pour the filling mixture evenly over the hot crust.
4. Return the pan to the oven and bake until set, about 15-20 minutes. Let cool in the pan on a wire rack for about 1 hour, then refrigerate for at least another hour before serving.
5. To serve, cut into squares or triangles with a lightly oiled knife. Dust with powdered sugar just before serving.

Source: Leia Kedem, Moderation Maven, Nutrition & Wellness Educator, 2014

Nutritional analysis per serving: 105 calories, 4g fat, 2g saturated fat, 19mg sodium, 17g carbohydrate, 1g fiber, 2g protein



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