Citrus - Building your pantry
CITRUS is a big category, including grapefruit, oranges, tangerines, kumquats, lemons, limes, and all of their relatives. While we take it for granted that our markets are brimming with a variety of citrus fruits, just over 100 years ago, these juicy, vitamin-C-rich fruits were not available to those living in Northern climates—and believe it or not, this lack of access to citrus was deadly! While scurvy (severe Vitamin C deficiency is fairly uncommon in developed nations, it used to kill more sailors than all battles, storms, and other diseases combined. These long-ago sailors would have survived if they’d just had access to a bit of citrus in their diet. Scurvy is not really a concern these days (except for people with terrible nutrition and alcoholism), but our Vitamin C needs are much greater than the “Recommended Daily Allowance” would have you believe. Our bodies use Vitamin C in countless ways; it’s essential for all systems, but most notably the skin, cardiovascular, and immune systems. Vitamin C helps us absorb iron, thus preventing anemia and protects our cells from aging and damage. Our Vitamin C needs go up with infection and during times of healing, so eating whole citrus fruits on the regular—along with other rich sources of Vitamin C, like kiwi, strawberries, papaya, persimmons, broccoli, and sweet potatoes—is essential for general wellness.
ORANGES, TANGERINES and all of their varieties—like my favorite, the blood orange—are like liquid sunshine and, like all fruit, are best enjoyed whole instead of as a concentrated juice. The body isn’t equipped to process the huge amount of fructose in a full glass of juice, which is equivalent to 5–8 pieces of whole fruit. Always take fruit juice within its fibrous home (the rest of the flesh) for optimal benefit.
GRAPEFRUIT helps cleanse the liver, and its essential oil is detoxifying to the skin and is used as a topical cellulite treatment(the oil is not generally intended for internal use). Grapefruit(and all citrus) oil’s bright smell can really lift the spirit, and is a lovely addition to a diffusor, bath, massage oil, or perfume.
KUMQUAT: One of my favorite citrus fruits is the adorable kumquat, which is like a tiny orange. The beauty of these lesser-known fruits is that you eat the whole thing, peel and seeds and all! The sweet and sour mix is unparalleled. If eating them whole is a bit too much of a tart taste explosion for you, slice them and add them to salads or grains for a bright pop of flavor. Kumquats offer the same vitamin and antioxidant benefits as other citrus fruits, with additional bio-flavonoids and cancer-killing oils thanks to the skin and seeds. Buy only organic kumquats since you won’t be tossing the peels, and pop them whole in your mouth—I dare you.
LEMON AND LIME: I grew up with lifeless lemon and lime juice, preserved with something weird that tasted totally off, from cute little bottles in the fridge. I didn’t realize until adulthood that fresh lemon and lime juice offer a completely different culinary experience. A generous squeeze of lemon or lime with a little salt can salvage most dishes and can turn a simple vegetable into a delectable experience. Perhaps you think you don’t like papaya (as many claim); well, I challenge you to taste it with fresh lime and a sprinkle of salt. I can say the same for cucumbers, avocados, sautéed vegetables, salads, and so much more. Lemon, limes, and their relatives (there are many varieties, like the exquisite key lime and potently fragrant kaffir lime) are ultra-hydrating, with abundant mineral salts, highly absorbable Vitamin C, and surprisingly, some calcium. This is why a glass of lemon water in the morning is a recommended practice in many cultures; it’s so deeply nourishing and detoxifying for a body which has been without water and nutrients all night. Lemon juice helps to thin mucous, making it a great remedy for any cold, cough, or flu (drink hot lemon water all day long while symptomatic, and add honey if you like). Lemon- or lime-infused water will help you clear lactic acid, so drink it up for post-workout muscle soreness. And, as with other citrus fruits like oranges, the medicine lies in the peels! Lemon and lime peels have powerful anti-microbial and cancer-fighting action. The main components in citrus peel—the pectin, carotenoids, flavonoids, Vitamin C, and beautifully aromatic essential oils (rich in limonene)—are honestly the best part of the fruit. Add peels to your drinks and vinegars, spritz the oils onto your food, or grate and use the zest (slowly, as it is strong tasting) in salads, dips, or soups. When zesting, try to avoid the white pithy part, which is super bitter (but good for you to eat, so eat it if you dare). You can zest a bunch of citrus at a time with a micro-plane or citrus zester and then freeze it for later use. Always use organic lemons and limes for this: you don’t want to ingest citrus peels that have been sprayed with pesticides! (Ever since teaching my kids that “the medicine lies in the peel,” I see them nibbling the bitter rind and daring each other to see who can eat more. It’s the little things that make me proud.)
Want more essential health wisdom and nourishing recipes? The Nourish Me Kitchen 2-volume book has got you covered. Explore functional-medicine foundations and 300 family-friendly, body-thriving recipes by Dr. Erika Siegel here.
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