Food Focus Recipe Handout:
Citrus
Foods within the food focus group
Citrus is a family of fruits that are brightly colored, juicy, and covered in a peel. The most commonly
eaten citrus fruits are oranges, tangerines, and grapefruits. The juice and zest of lemons and limes is
often used for flavoring foods and beverages. The 100% juice made from citrus fruits is another way we
get citrus. There are a wide variety of oranges available, including navel, Valencia, Cara cara, mandarin,
and blood (named for their reddish color). There are also other less common types of citrus fruits available such as kumquats and pummelos.
Health benefits of food(s)
Citrus fruits are an excellent source of Vitamin C. Vitamin C is important
to keep the immune system strong and fight disease. It also helps the
body maintain strong gums and other body tissues. Vitamin C also acts an
antioxidant, which helps protect the body from diseases like cancer or heart
disease. All citrus fruits provide fiber and some varieties, like Cara Cara and
blood oranges, contain Vitamin A.
Recommended intake(s)
Citrus fruits are a great way to help meet your daily fruit requirement. One serving
of fruit is ½ cup, or about one small orange or half a large grapefruit. The amount
of fruit you need every day depends on your gender, age, and physical activity
level. Generally, kids need 1 to 1 ½ cups of fruits a day; teens and adults need 1 ½
to 2 cups. For age and gender-specific recommendations for daily and weekly fruit
consumption, visit choosemyplate.gov.
Buying, storing, and preparation tips
When buying fresh citrus, choose fruits that have no visible bruises
or damage. Scrapes or cuts in the skin may provide a place for
bacteria to grow. Store citrus
fruits at room temperature,
but place in the refrigerator
within two hours after peeling
or cutting the fruit open.
Thoroughly wash the peel
with cold water, even if not
consuming the peel.
Three interesting facts
oranges are named that because of the belly-button
1 Navel
formation opposite the stem end. The bigger the
navel in an orange, the sweeter it will be.
trees bloom and produce fruit year-round.
2 Lemon
Each tree can produce between 500 and
600 pounds of lemons in a year.
Pummelos, the largest of the citrus fruit
3 varieties, are also called Chinese grapefruit.
They are popular during Chinese Lunar New Year
celebrations because of their resemblance to the full moon.
Looking for more information
about healthy eating and living?
Visit our website
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Recipe: Citrus Salad with Ginger Yogurt
Serving: 6
Ingredients
1 pink grapefruit, peeled
2 large tangerines, peeled
3 navel oranges
½ cup dried cranberries, plus some for topping
2 Tbsp honey
¼ tsp cinnamon
1 - 16 oz container plain or vanilla low-fat Greek yogurt
2/3 cup minced or crystallized ginger
½ cup brown sugar
Directions
1. Break grapefruit and tangerine into sections. Cut grapefruit sections into thirds; cut tangerine sections in half.
2. Transfer grapefruit, tangerines and all juices to deep serving bowl. Using a small, sharp knife, cut all peel and
white pith from oranges.
3. Slice oranges into 1/4” thick rounds and then cut slices into quarters. Add oranges and juices to same bowl.
4. Mix in ½ cup dried cranberries, honey, and cinnamon. Cover and refrigerate at least 1 hour.
5. Mix yogurt and ginger in bowl. Cover separately and chill.
6. Spoon yogurt atop fruit. Sprinkle with brown sugar and cranberries over fruit.
Nutrition Information: Per serving: 287 calories · 4 g fat (0g saturated) · 10 mg cholesterol · 40 mg sodium ·
60 g carbohydrates · 3g fiber · 7g protein
Adapted from Epicurious
http://edis.ifas.ufl.edu/fy483
http://snap.nal.usda.gov/resource-library/whats-available-winter/citrus-fruits