C is for Citrus

Barbara Wilson Nutritionist

Citrus fruits are bursting with immune-boosting vitamin C and available in the shops all year round. Due to their high content of vitamin C, oranges, lemons, limes and grapefuit pack a punch against flus and colds and help to keep skin healthy.

One small and sweet mandarin or clementine has almost 30mg of vitamin C, while the larger navel oranges have over 85mg. Our daily requirements for vitamin C are around 40-60mg per day, so these fruits are valuable sources. The larger and more bitter Seville oranges are packed with goodness but they are usually eaten cooked which does decrease the vitamin C available.

If you don’t want to spend your days making Seville orange marmalade, here are another couple of recipes to use those delicious citrus fruits this season:

Marinated salmon

Finely grate the zest of an orange and a lemon and squeeze the juice. Mix together with 1 tbs extra virgin olive oil, a finely chopped red chilli and 1-2 cm grated ginger. Pour over 4 salmon steaks and leave to marinade for 1-2 hours. Grill or chargrill the salmon for around 15 minutes, or until cooked through, basting occasionally with the marinade. Sprinkle with fresh coriander before serving.

Makes 4 servings.
Nutritional information: 5 totals or 255 calories, 19g of fat and 1g carbs per serving.

Citrus soufflé

Spray an 800ml soufflé dish with flavourless cooking spray and dust with caster sugar. Preheat the oven to 200 degrees.

Finely grate the zest of an orange, a lime and a lemon and squeeze the juice using only ½ the lemon. Separate three eggs into two large bowls. Beat the yolks with the fruit juice and zest and 1 tbs caster sugar until light and creamy.

If desired, add 2 tbs Cointreau or other orange liqueur. In another bowl, beat the egg whites along with an additional egg white and a pinch of caster sugar, until they form stiff peaks. Gradually whisk in 5tbs caster sugar and then fold this mixture lightly into the orange mix.

Pour into the soufflé dish and bake for around 25 minutes or until risen and golden. Dust the top with icing sugar before serving.

Makes 4 servings.
Nutritional information: 3 totals or 265 calories, 4g of fat and 52g carbs per serving.

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