Tag Archives: citrus

ABCs Salad

???????????????????????????????This recipe is an example of the kind of dietary diversity that is important for any healthy diet. Add, subtract, or substitute ingredients freely in this highly adaptable salad, and as long as you include members of the Allium, Brassica, Capsicum, and Citrus (thus, “ABCs”) families, the results should both delight and richly nourish you. Note that these ingredients work synergistically to create a dish that’s healthier than the ingredients eaten separately. Black pepper magnifies turmeric’s powerful properties, the mustard and radishes boost broccoli’s benefits, and the nuts, seeds, and olive oil aid the absorption of fat-soluble nutrients.

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Tip: Squeezing goodness from citrus fruits

???????????????????????????????Fresh lemons, limes, and oranges are full of nutrients, but you’re throwing away some important ones if you toss away the outer rinds and the white pith between rind and flesh. Wash the rinds (even if organic) with diluted vinegar or a fruit & vegetable soap, then use a microplane or box grater to grate off as much of the zest as you can and store it in a small container in the fridge or freezer. Use the zest to add flavor & nutrition to many dishes. Shred the pith and store it in another container; add it to smoothies, soups, or other dishes, for added fiber and phytosterols. Taste before adding rinds or pith, though, because some can be on the bitter side. And because rinds are high in oxalates, they are best avoided if you have gallstones, kidney stones, or concerns about calcium absorption.