Category Archives: fruit

watermelon for agua fresca

Quench Your Thirst With Agua Fresca

by drinks, fruit, seasons, summer

Agua fresca is Spanish for fresh waters. It's a refreshing non-alcoholic summer-y drink with origins in Mexico where it is sold by street vendors.  In South and Central American stores or restaurants you can sometimes you can find it in large containers where it is ladled out by the glassful.  Agua fresca is a great drink for warm weather. It's a hydrating and satisfying thirst quencher that is much better than soda or over-sugared bottled drinks and fountain drinks.

Agua fresca is usually made with fruit, lime juice, and water.  Watermelon, cantaloupe, strawberry, and pineapple are popular flavors.  When you make them at home the ingredients can be adjusted for personal taste.  Often there's no need to add sugar, because the fruits are sweet enough on their own.  Because you don't strain the agua fresca after blending it (unless it's too thick in which case you can lightly strain to remove larger pieces) you're also getting some of the healthy fiber.

What fruits to use

Just about any fruit or fruit combination is fair game when it comes to agua fresca. Of course you'll need water and lime juice.  Substitute lemon if you're out of limes, but trust me it's somehow better with lime juice.  Mangos, peaches, pineapple, there's really no limit to the tasty and refreshing combinations you can make.

One of my personal choices for a great agua fresca is watermelon which is abundantly available in the summertime. Juicy and delicious, watermelon is in vitamin C  and lycopene, as well as being rich in the electrolytes potassium  and sodium.  This makes it a fabulous choice for summer time when we tend to lose a lot of electrolytes through perspiration.  

Luciano Pavarotti once said, “Watermelon, it's a great fruit. You eat, you drink, you wash your face.”  If you're eating it that's certainly true.  With an agua fresca you can still enjoy the wonderful flavor and not have to worry about the wash your face part.  Here's my favorite recipe:

 

Agua Fresca
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Ingredients
  1. 2 C. strawberries, dehulled
  2. 3 C. watermelon, removed from the rind and pitted
  3. juice of 1/2 a lime
  4. 1/3-1/2 C. of ice cold water
  5. mint leaves for garnish
Instructions
  1. Place berries, watermelon and lime juice in a blender
  2. Blend until well mixed
  3. Add water until you reach a consistency that you prefer
  4. Garnish and enjoy!
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

Making Homemade Jam

by fruit, jelly/jam, preserving, questions

Josh wrote in and wondered, “We just made some strawberry jam. Best jelly I've ever had. Do you know if you have to use such a huge amount of sugar? The basic recipe we used was adamant not to adjust or the jam would not set properly.”


Strawberries are very low in pectin so you do need to add a fair amount of sugar to get them to set. If you use less sugar they will not set. You can try using some strawberries that are not fully ripe and still have the white tips but I have had hit-or-miss success with this method.


One way to vary the amount of sugar, especially if you are not using pectin, is to mix the strawberries with a higher pectin fruit such as apples, blackberries, crab apples, cranberries, gooseberries, grapes, or citrus peel.  This works for any low pectin fruit such as apricots, blueberries, peaches, pears, rhubarb, and raspberries.


If you are willing to use pectin you can use a commercial variety, and there are some low sugar ones out there, but another option is to make your own homemade pectin using apples or lemons. There are excellent directions in the book “Preserving Memories” by Judy Glattstein (who I confess is my mother and an excellent canner).


There are recipes that talk about using honey or other sweeteners but I find that most of them call for gelatin which I prefer not to use.

Chayote Squash

by fruit, super foods, vegetables, vegetarian

I recently had a wonderful sandwich made with a soft cheese and raw chayote squash on a crusty french bread.  The crisp fresh flavor of the chayote complimented the soft cheese and gave the sandwich a wonderful consistency.


Chayote (pronounced chai-oh-tee) is a member of the curcurbitaceae family, which also includes melons, cucumbers, and squash.  Sometimes call a pear squash it can be eaten either raw or cooked.


Nutritionally it is an excellent addition to your diet, being very low in calories, only 25 per cup, with a high level of vitamin C, folate, and manganese (a mineral that is important for bone growth).  That one cup also provides a modest amount of protein and 2 grams of fiber.  It is believed to have diuretic properties and apparently there are Central American cultures that use it to treat kidney stones and other urinary disorders.


Currently at their peak they can be added to a wide range of raw salads or cooked dishes.  Consider trying this wonderful recipe from Epicurious.


When choosing a chayote in the grocery store or farmer's market make sure to choose a firm unblemished fruit.


photo courtesy of David Monniaux | Wikimedia Commons

Dried Fruit Compote With Vegetarian Panna Cotta

by fruit, gluten free, recipes, vegetarian

My friend Naomi and I were discussing how difficult it is to find preservative free dried plums (also known as prunes). Typical dried plums in the grocery store are made with potassium sorbate. According to my Food Additives Dictionary potassium sorbate is a “white crystalline powder used as a preservative; a mold and yeast inhibitor; and a fungistat…low oral toxicity but may cause irritation of the skin…PAFA is currently searching the toxicology literature concerning this additive.” Many people who are sensitive to preservatives and additives try to avoid these ingredients, especially as they can cause allergic reactions such as nausea, diarrhea, and possible rash. For a complete list of additives to avoid check out the excellent Fed Up With Food Additives Site run by Sue Dengate.

Prunes are simply another name for dried plums. They are high in beta-carotene, an important anti-oxidant, potassium, and fiber. Prunes also help increase how well your body can absorb iron. Sweet and easy to prepare they are good to eat either plain, cooked, stewed, and can be baked into a variety of dishes as well.

Naomi lives in California and is fortunate enough to have a plum tree. She harvested her plums and dried them herself. Unfortunately she left the pits in them which makes them more difficult to eat and use. Thinking about this reminded me of a dish that I make, usually in the winter, as a treat; dried fruit compote served over panna cotta. Taking dried fruits and turning them into a compote is a delicious way to rehydrate and use them. Although typically made with pitted fruits I would think that the rehydration process would make it okay to use these pitted prunes and remove the pits while you eat it.

The compote is so good it can actually be served by itself put the panna cotta makes it a special dessert. I am fond of this Vegetarian Panna Cotta recipe from Enlightened Cooking but feel free to use your favorite in it's place.

Dried Fruit Compote, serves 4

Take 1 C. each dried prunes, apricots and raisins (I prefer Thompsons)*
apple juice to cover fruit
zest of 1/2 orange
1/4 c. evaporated cane juice sugar
1 cinnamon stick
2 cloves
1/4 t. fresh nutmeg

Put fruit and apple juice into a sauce pan
bring to a boil
cover and reduce to a simmer
add sugar and flavorings
simmer another 20-30 minutes (compote will thicken as fruit softens), stirring occasionally
remove rind, cinnamon and cloves
set aside to cool completely before serving

* Apricots and Thompson's raisins are easy to find without preservatives both in the grocery stores (usually marked either “organic” or “unsulfured”)

As a side note it turns out that Trader Joe's and Earthbound Farms both have preservative free dried plums. My friend Jodi shared that they can also be ordered online from Nuts Online and Amazon.


Photo courtesy of Glysiak | Wikimedia Commons

A Delicious Twist On Cranberries

by fruit, holidays, recipes, thanksgiving

Thanksgiving is just around the corner and as folks begin to plan their holiday menu out comes a wonderful fruit that only seems to make an appearance once or twice a year, cranberries. These deliciously tart fruits are grown on low shrubs in bogs. They're grown commercially in the Northern US and Canada with most of the crop being turned into juice, craisins (dried cranberries) or canned “sauce.”

It is believed that Native Americans shared the berries with the starving Pilgrims in Massachusetts and this may explain part of its appearance on our Thanksgiving table.

Health Benefits of Cranberries

It is unfortunate that cranberries don't play a larger role in our diet. These luscious red berries are high in fiber, a great source of vitamin C and also provide a lot of manganese and vitamin K. They are also high in anthocyanins and anti-inflammatory antioxidants. As if that wasn't enough, their health benefits range from improving cardiovascular health and supporting brain function to helping fight H. pylori and E. coli bacteria in the body.

 
Many folks are familiar with the use of cranberries as a treatment for urinary tract infections. A recent study, published this year, 2009, in the Scandinavian Journal of Nephrology and Urology, found that “daily consumption of concentrated cranberry juice can significantly prevent the recurrence of symptomatic UTIs in children.” It is important to note that this would be 100% cranberry juice with no added sugar, not cranberry juice cocktails which tend to be more popular.

Sweet and Spicy Recipes

This year for Thanksgiving we're having our traditional cranberry orange sauce which everyone loves. Now that we live in Texas we're going to add a new tradition and make a cranberry salsa. I bought a large bag of cranberries and will keep the extra (they freeze really well) to use throughout the winter in cranberry muffins, cranberry scones, to use in salads, I even put some in oatmeal with maple syrup for a tangy breakfast treat.
 
If cranberry makes an appearance on your Thanksgiving table, try making your own sauce instead of purchasing the over-processed jellied mass they sell in cans, it's not a lot of effort and it's so much tastier.
 
Cranberry Orange Sauce
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Ingredients
  1. 1 C. water
  2. 3/4 C. evaporated cane juice crystals
  3. 3 C. cranberries
  4. 1 orange chopped fine (I use a Cuisinart)
  5. generous pinch cinnamon
  6. nutmeg (I use a nutmeg grater and shave several times)
Instructions
  1. bring the water and cane juice to a boil, stirring until crystals are dissolved
  2. reduce to a simmer, add cranberries, orange, and spices
  3. cover and simmer for 25-30 minutes, stirring occasionally, until cranberries pop
  4. remove from heat and let cool to room temperature before serving
Notes
  1. One really delicious way to use leftovers is to add a dollop to a bowl of oatmeal
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 
Cranberry Salsa
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Ingredients
  1. 2 C. fresh cranberries
  2. 2 bell peppers
  3. 3 spring onions, minced
  4. 1/4 C. evaporated cane juice crystals
  5. 3/4 C. fresh cilantro, chopped
  6. juice of one lime
  7. generous pinch sea salt
  8. 1 t. crushed red pepper
Instructions
  1. Put cranberries and peppers into a food processor and chop well
  2. put mixture into a bowl and add remaining ingredients
  3. toss well and let sit at least 2 hours before serving for flavors to blend
Notes
  1. This is a fabulous topping for a warmed brie with organic corn chips
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

 

Sources

  • Ferrara, P., et al. Cranberry juice for the prevention of recurrent urinary tract infections: a randomized controlled trial in children. Scand J Urol Nephrol. 2009;43(5):369-72
  • Matsushima, M., et al. Growth inhibitory action of cranberry on Helicobacter pylori. J Gastroenterol Hepatol. 2008 Dec;23 Suppl 2:S175-80
  • Zafra-Stone, S., et al. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007 Jun;51(6):675-83.

 

 

 

orange peels

Orange You Glad? The Surprising Benefits Of Orange Peels

by fruit

A woman I know recently shared a childhood memory from World War II when oranges were rare and costly. When one was available, she and her brother enjoyed the fruit while their parents consumed the peels.

Eating orange peels might not be a common practice unless making marmalade or zesting for recipes. However, there's significant nutritional value in orange peels that’s worth exploring. Research highlights that hesperidin, a flavanone found in orange peels and the inner white pulp, offers various health benefits. A study published in March 2009 in Molecular and Cellular Biochemistry notes that hesperidin acts as a valuable antioxidant, protecting against oxidative damage. Additionally, hesperidin can help lower blood pressure, and the natural magnesium in oranges supports blood pressure regulation.

Oranges are renowned for their health benefits. They are rich in vitamin C, fiber, antioxidants, calcium, magnesium, and potassium. The fiber helps relieve constipation, while iron and vitamin B6 support blood purification and hemoglobin production.

Oranges also contain citrus liminoids, substances with potential health benefits. Research indicates these liminoids may lower cholesterol and help combat various cancers, including those of the mouth, skin, breast, stomach, and colon.

Nutritional Benefits of Oranges and Their Peels

Oranges are packed with vitamins, minerals, and antioxidants. A single orange can provide over 100% of the recommended daily intake of vitamin C, which boosts the immune system, protects against free radical damage, and supports collagen production for healthy skin. Vitamin C also enhances the absorption of iron from plant-based foods, helping to prevent anemia.

Beyond vitamin C, oranges offer dietary fiber, particularly pectin, which aids digestion and supports heart health by lowering cholesterol levels. Phytonutrients such as flavonoids and carotenoids in oranges have anti-inflammatory and antioxidant properties, reducing the risk of chronic diseases.

Orange peels, often discarded, have additional benefits. Rich in fiber, vitamin C, and polyphenols, they possess anti-inflammatory, anti-cancer, and heart-protective effects. Hesperidin in orange peels may help lower blood pressure and cholesterol, and peels have been studied for improving respiratory health.

Delicious Uses for Orange Peels

  • Candied Orange Peels: Enjoy as a treat or garnish for desserts and cocktails. Remember to consume in moderation due to the sugar content.

  • Orange Peel Zest: Zest before peeling for a burst of citrus flavor in baked goods like cakes and muffins, or use as a condiment for marinades and dressings.

  • Infused Water or Tea: Add fresh or dried orange peels to water or tea for a refreshing twist.

  • Homemade Orange Marmalade: Combine peels and fruit for a tangy marmalade, perfect for oatmeal or sauces.

  • Orange Peel Powder: Thinly peel, dry, and grind peels to make powder. Sprinkle on yogurt, add to oatmeal, or include in baking for a nutritional boost.

  • Orange Peel Sugar: Infuse sugar with dried orange peels for a flavorful addition to tea or baked goods.

  • Smoothie Booster: Add a small amount of orange peel zest or powder to smoothies for extra flavor, fiber, and antioxidants.

  • Citrus-Infused Olive Oil: Steep orange peels in olive oil for a fragrant infusion, ideal for salads or roasted vegetables.

In Conclusion

Incorporate oranges and their peels into your diet to harness their diverse health benefits. Try one or more of the suggestions above and enjoy this nutrient-dense fruit.

Sources:
  • Geraci, Anna, et al. Natural Product Research, vol. 31, no. 6, 18 Aug. 2016, pp. 653–659, doi:10.1080/14786419.2016.1219860.
  • Saini, Ramesh Kumar, et al. “Bioactive Compounds of Citrus Fruits: A Review of Composition and Health Benefits of Carotenoids, Flavonoids, Limonoids, and Terpenes.” MDPI, Multidisciplinary Digital Publishing Institute, 2022, www.mdpi.com/2076-3921/11/2/239. Accessed 22 Aug. 2024.
  • ALaqeel, Nouf Khalifa. “Antioxidants from Different Citrus Peels Provide Protection against Cancer.” Brazilian Journal of Biology, Instituto Internacional de Ecologia, 7 July 2023, www.scielo.br/j/bjb/a/fzckhhLvscjJ4Tf4S3ybxLq/. Accessed 22 Aug. 2024.

National Zucchini Bread Day

by fruit, gmo, vegetables

April 25th is National Zucchini Bread Day. I'm not sure why it is zucchini bread instead of just zucchini, but I'm happy that at least zucchini is getting mentioned.

Here in Texas, as in many other places of the country, zucchini is starting to produce in abundance.  My uncle, who lives in California, claims that in the middle of the summer you need to drive around with your windows rolled up.  Otherwise when you stop at a traffic light grocery bags of zucchini are apt to come flying through the window.
 
Everyone who grows zucchini seems to fully understand the abundance of nature.  One tiny seed can produce a fruit that ranges in size from baby pickles to dugout canoe. But before we malign this wonderful fruit (and yes, zucchini is indeed a fruit, even though we treat it like a vegetable) let's look at how good it is for us.

Brief History

Zucchini, sometimes also called courgette, is a type of squash from the Cucurbito pepo species; they can be green-skinned or yellow-skinned and are usually shaped like a cucumber, although there are some varieties that have different shapes. The species is believed to be native to the Americas and was brought to Europe during colonization.
 
Eventually, in Italy, there was a mutation that gave rise to the green-skinned version that we usually refer to as zucchini today.  This variety was brought back to America by the Italian immigrants.

Health Benefits

Zucchinis are great for a lot of different things. They are wonderfully sliced and served straight up in a salad, as crudites or baked, stuffed, grilled, in soup, or shredded and baked into a dessert.  
 
In addition to tasting great and being such a useful fruit, what nutritional benefits can you find in zucchini?  To start with they are a great source of manganese which is an essential trace mineral.
 
Zucchinis are also very high in vitamin C. Manganese works with vitamin C to help detoxify the body among other health benefits. They are also a good source of magnesium, Vitamin A, fiber, folate, potassium, and phosphorus.  
 
Note: Unfortunately, my research turned up the fact that two genetically modified (GM) strains of zucchini are currently approved in the US for cultivation and use as food.  Unless you are getting them from a trusted source or from your own garden you may want to purchase organic zucchini.

Zucchini Recipe

In honor of National Zucchini Bread Day, I am delighted to share this wonderful recipe from Heather.  She’s elevated zucchini bread and given it a delicious twist by adding blueberries instead of the traditional chocolate chips or raisins (for those who add stuff to their zucchini bread).  Heather is not only a colleague, she’s a talented and caring holistic nutrition professional. Be sure to check out her other tasty recipes.

Zucchini Blueberry Banana Bread

By Heather, Chronicles in Health
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Servings 1 slice

Ingredients
  

  • 1 cup zucchini, shredded and moisture squeezed out
  • 4 eggs, organic
  • 2 Tbsp maple syrup, organic
  • 1 banana, ripe and mashed
  • 1 Tbsp coconut oil plus extra for greasing the pan
  • 1/2 cup coconut flour - Bob's Red Mill, Coconut Flour, Organic, 16 oz
  • 3/4 tsp baking soda
  • 1/2 tsp sea salt
  • 1 Tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp apple cider vinegar
  • 1/4 cup walnuts, finely chopped (optional)
  • 1/2 cup fresh blueberries

Instructions
 

  • Heat oven to 350 degrees.
  • Grease the loaf pan with coconut oil, set aside.
  • Shred the zucchini and then squeeze out all the moisture.
  • Mix the eggs, maple syrup, coconut oil, and banana together in a large bowl.
  • Add in the coconut flour, baking soda, sea salt, cinnamon, and nutmeg, blend well.
  • Add the zucchini, blend; then add the apple cider vinegar and stir till batter is smooth.
  • Fold in the walnuts, if using.
  • Gently fold in the blueberries.
  • Pour the batter in to the greased loaf pan.
  • Bake for 40-50 minutes until a knife or toothpick inserted in to the bread comes out clean.
  • Cool the loaf in the pan for 10 minutes and then remove to a wire rack to continue to cool.

 
benefits of citrus fruits and peels

Top Health Benefits Of Citrus Fruits And Their Peels

by fruit, produce, recipes,
Have you ever noticed how difficult it can be to get a good lemon, grapefruit, or any of the other citrus fruits? They may look pretty but then when you open them up they're not a juicy as you'd like. It turns out there's a simple trick to tell if you're getting a good lemon or lime, you simply need to look and feel at the skin.  The smoother and less dimpled the skin is the juicier the fruit.  When it comes to grapefruits you want a thin-skinned fruit.  Thicker skins will feel spongier and will yield less on the inside.
 
With citrus fruits although you want to look for unblemished fruit keep in mind that discolorations in skin color are not necessarily blemishes.  Oranges or lemons with green patches on the skin can still be ripe.  You also want a firm fruit, not squishy (although be kind to other purchasers and don't squeeze too hard).
 
Citrus fruits, like oranges, lemons, limes, and grapefruits, are not just tasty—they’re also super healthy! Let’s take a look at why citrus fruits are so good for you and how you can use every part of them, even the peels!

Why Are Citrus Fruits Good for You?

Citrus fruits have a number of vitamins and minerals that will help keep your body strong and healthy such as:
 
  • Vitamin C: You're probably familiar with the fact that citrus fruit tends to be very high in Vitamin C which helps boost your immune system, and can help support your body when it comes to fighting off colds and other illnesses.
  • Fiber: It's always better to eat the fruit than drink the juice for vitamin C content because citrus fruits also provide fiber, which is helpful for your digestion.
  • Antioxidants: Another benefit of citrus fruits is their high level of antioxidants, which protect your cells from damage and help prevent diseases.
  • Hydration: Citrus fruits can help keep you hydrated due to their high water content, making them one of the top hydrating foods.
  • Low in Calories: In general citrus fruits are low in calories, if eaten, not when you drink the juice alone. This makes them a great snack, they're delicious, hydrating, and, thanks to the fiber, satisfying.

Don’t Throw Away the Peels!

Most people throw away citrus peels, but you'll be surprised to learn they’re actually very useful and nutritious. Here’s just a few ways that you can eat and use citrus peels:
 
  1. Zest: The zest (the outer skin of the peel) is full of flavor. You can grate it and add it to your cooking or baking for a bright, flavorful kick. If you have a lot of peels you can even freeze the zest so you've always got some on hand.
  2. Peel: Save the peels to add to ice tea, seltzer, and other beverages. Depending on which type of citrus and the recipe you can also add the peel to sauces and soups. Got too many? Freeze those too!
  3. Candied Peels: You can make a sweet treat by cooking the peels in sugar and water. These candied peels are delicious and can be used as a garnish or snack.
  4. Trash Can: A few citrus peels at the bottom of your kitchen or bathroom trash can will help absorb odors and add a slight citrus scent.
  5. Cleaning: Citrus peels have natural oils that are great for cleaning. You can use them to make a natural cleaner by soaking them in vinegar. Fill a canning jar with citrus peels, cover with vinegar and let sit for 2 weeks in a cool, dark place. Strain, add an equal amount of water, and pour into a spray bottle. Voila! Homemade citrus cleaner.
  6. Freshener: Dry out the citrus peels, put them into a fabric bag and use to store in your sock drawer or linens.
  7. Aromatherapy: The scent of citrus is refreshing, uplifting, and can make your home smell great. You can gently boil citrus peels on the stove, add a little cinnamon if you like. Or you can dry them out and place them in a bowl to make a space smell nice.

Fun Ways to Eat More Citrus

There are so many delicious ways to add citrus fruits to your diet. Here are just a few fun and easy suggestions:
  1. Smoothies: Add to your smoothies for a burst of flavor and vitamins. Be sure to either remove the peel or the pith, the bitter white part under the peel, so it's doesn't overwhelm your smoothie.
  2. Salads: Squeeze lemon or lime juice over your salad for a tangy dressing. Don't forget to add orange or grapefruit segments to the salad for a sweet twist.
  3. Snacks: Keep a bowl of clementines on the counter for a grab-and-go healthy snack.
  4. Drinks: Make your water more exciting by adding slices of lemon, lime, or orange. You can also make homemade lemonade or limeade.
  5. Cooking: Use lemon or lime juice to flavor your fish, chicken, or vegetables. The juice adds a fresh taste that makes your dishes delicious. If you're cooking iron-rich foods like leafy greens or beans, be sure to add a generous squeeze of citrus juice to make the iron easier to absorb.

Broiled Grapefruit with Cinnamon

Broiled Grapefruit with Cinnamon

Broiled grapefruit is a wonderful dessert. It's super easy to make and a refreshing, tangy addition to a summertime meal. When you broil it with just a little sugar and cinnamon it caramelizes the citrus sugars and adds a bit of a spicy kick from the cinnamon. It's also fabulous as an addition to a breakfast or brunch menu.
Whether you want to start your day with a burst of flavor or end a meal on a light, refreshing note, adding broiled grapefruit to the meal is a perfect choice.
I like to set it out before the meal and then pop it in the over while clearing the table. You'll want to savor the tartness and sweetness of the grapefruit while it's fresh out of the oven and still warm.
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Ingredients
  

  • Wash grapefruits and cut in half
  • Use a knife to separate each section from the peel so it's loose
  • Place in a baking pan (I usually get four into an 8 x 8 pan)
  • When ready to prepare this dish preheat the oven to broil
  • Sprinkle the grapefruit halves with cane juice crystals
  • Add a pinch of cinnamon to the top of each half
  • Broil for 3-5 minutes until the sugar melts slightly into the fruit

    Serve

Most Delicious Lemonade (or Limeade)

Most Delicious Lemonade (or Limeade)

There’s nothing so refreshing as a tall glass of old-fashioned lemonade on a hot summer day. It's a classic that everyone loves, especially when it's made from scratch.
This nostalgic treat is so simple to make you'll never want to use the storebought stuff again.
There are just a few simple ingredients—lemons (or limes), sugar, and water. You'll need one less lime simply because they're slightly more tart than lemons.
Make up a batch of this wonderful lemonade, quench your thirst, and lift your spirits. It's like summer in a glass
Print Recipe Pin Recipe

Ingredients
  

  • In a large pitcher

    Juice 4 limes (or 5 lemons)

    Mix with 1 C. evaporated cane juice crystals

    Stir well until crystals are dissolved

    Add 6 C. water

    To serve add ice to a glass and add the lemonade

    For a slightly fancy presentation use a vegetable peeler to carefully cut a curl of lemon peel before cutting the lemon in half to juice it. Add the lemon peel to the glass after you've added the ice and the lemonade.

In Conclusion

Citrus fruits are very delicious and they're also incredibly good for you. They provide important vitamins, minerals, and other nutrients to help keep you healthy. Plus, you can use the peels in creative ways instead of throwing them away. So, go ahead and enjoy more citrus fruits in your diet—they’re a tasty way to stay healthy and happy!
 
 
[expand title="Sources"]
 

Sorice A;Guerriero E;Capone F;Colonna G;Castello G;Costantini S; “Ascorbic Acid: Its Role in Immune System and Chronic Inflammation Diseases.” Mini Reviews in Medicinal Chemistry, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24766384/. Accessed 11 June 2024.

 

Mónica De la Fuente a, et al. “Vitamin C and Vitamin C plus E Improve the Immune Function in the Elderly.” Experimental Gerontology, Pergamon, 19 Oct. 2020, www.sciencedirect.com/science/article/abs/pii/S0531556520304666. Accessed 11 June 2024.

 

Yang He a b 1, et al. “Effects of Dietary Fiber on Human Health.” Food Science and Human Wellness, Elsevier, 11 Sept. 2021, www.sciencedirect.com/science/article/pii/S2213453021000677. Accessed 11 June 2024.

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