Welcome back everyone! I hope the new week is off to a good start for you. Thank you for being here as we dive into part four of the “Fabulous Fruits” Series. Tonight our stars are lemons, limes and mangoes.
LEMONS. I love lemons. They are one of my favorite fruits. I work many hours a day and my favorite thing to do each day when I get home to rehydrate is to get a large glass of ice water and add the juice of half of a fresh lemon. Lemons cleanse the bloodstream and liver, aid digestion, boost the immune system, lower blood cholesterol levels, stimulate the liver, soothe insect bites and migraines and reduce inflammation. They are also very useful in the treatment of influenza, common cold, sore throat, asthma, diabetes, scurvy, and fevers. Lemons may help to dissolve gallstones. Great tip: the white part of the lemon peel can be rubbed against the gums to prevent bleeding. One handy tip that I like to do: take freshly squeezed lemon juice and put into ice cube trays, freeze and then store the cubes in plastic Ziploc bags in the freezer. The lemon juice cubes are great for adding to herbal teas or ice water or can be defrosted whenever you need fresh lemon juice. Key nutrients in lemons include vitamin C, fiber, fructose, glucose, sucrose, calcium, iron, phosphorus, potassium, citron, sodium, zinc, copper, vitamin B, lipids, pectin, and more. Select firm and heavy fruit with a rich yellow color. The skin should be smooth, with a slight gloss. Avoid lemons that are dark yellow or dull in color, have hardened or shriveled skin, contain soft spots, or have a moldy surface. Lemons can be stored at room temperature for two weeks, or in a plastic bag, in the crisper compartment of the fridge for up to six weeks. They can also be stored in a tightly sealed jar of water in the fridge. If lemons are chilled, leave them at room temperature for at least thirty minutes before juicing or eating them. Wash lemons under cool water before slicing or peeling to get rid of any mold or bacteria. To make it easier to juice them, roll lemons back and forth across the countertop for a few minutes. TIP: Submerge lemons in hot water for 15 minutes and they will yield nearly twice as much juice!! And lemons make a great addition as a marinade for tenderizing meats. Word of caution: People who have or are prone to urinary tract infections should avoid citrus fruits as they product alkaline urine, which encourages bacterial growth.
LIMES. The phytochemicals in limes boost the immune system, can lower blood cholesterol and lower high blood pressure. Limes may help to dissolve gallstones. Key nutrients in limes include vitamin C, fiber, calcium, iron, fructose, glucose, sucrose, magnesium, phosphorus, potassium, citron, sodium, zinc, copper, vitamin B, folate, amino acids, pectin, limonene, and beta-carotene. Select limes with a glossy skin and a heavy weight for their size. Limes should be dark green, without any yellow areas. Avoid limes with a dull, dry skin, soft spots or mold. Limes will turn a yellowish color as they ripen, but the best flavored ones are dark green. Limes should be stored in the fridge in a plastic bag for up to six weeks. If limes are chilled, you will get twice the amount of juice from them if you leave them at room temperature for at least thirty minutes or drop them in hot water for a few minutes before you juice or eat them. For better juicing, roll them back and forth as you would lemons to soften them. Wash limes under cool water before slicing or peeling them to rid them of any mold or bacteria. Limes have the same word of caution as lemons: People who have or are prone to urinary tract infections should avoid citrus fruits as they product alkaline urine, which encourages bacterial growth.
MANGOES. Mangoes aid poor circulation. Mango juice combined with papaya juice helps to ease inflammation, digestive problems, fever and pain. In parts of Asia, mango juice is used to relieve dehydration. Mangoes are one of top fruit sources for beta-carotene, in addition to having a very high vitamin C content. Key nutrients in mangoes include vitamin C, vitamin E, potassium, fructose, glucose, iron, fiber, calcium, copper, vitamin B, folate, and small amounts of lipid acids and amino acids. Select mangoes that yield slightly when gently pressed, and have a flowery fragrance. The skin should be a deep or grass green, and have a blush or either red or orange-yellow. Avoid mangoes that have large black spots or loose or shriveled skin. Mangoes should be juicy when ripe. Ripe mangoes can be stored in the fridge for up to one week. Wash mangoes under cool water before consuming or slicing them. Mangoes are great in sauces and chutneys, when baked in custards, pies, breads, or muffins or used in toppings.
RECIPES.
LEMON VANILLA INFUSION. Take 1 vanilla bean, 3 lemons sliced, and 8 cups of water. Put the vanilla bean in a pitcher and muddler or crush slightly. Add the lemons and water. Chill for 1 to 8 hours before serving.
FIVE SPICE MANGO SALAD. Take 1 medium ripe mango sliced, 1 medium ripe banana, sliced, 3/4 to 1 cup sliced strawberries, 1 medium apple, sliced, 3 tablespoons of sugar substitute such as Splenda, 1/4 teaspoon of Chinese five spice powder, 1/4 teaspoon of vanilla extract and 1 teaspoon of lemon juice. In a bowl, add all of the ingredients and mix well. Cover the bowl and refrigerate for about 2-4 hours. Enjoy chilled.
FRESH START SMOOTHIE. Take 1 grapefruit (juice of), 2 cucumbers fresh, 1 cup of mint, fresh, and 1/2 lime peeled. Put all ingredients in a blender. Blend until you get a smoothie like consistency. Serve chilled.
LIGHT START SMOOTHIE. Take 1/2 watermelon, peeled and pitted, 1 lime peeled and pitted. Put all ingredients in a blender. Blend until you get a smoothie like consistency. Serve chilled.
Have a wonderful second half to your week and please stay safe and well!
Thought for everyone for your new week: “LET THE IMPROVEMENT OF YOURSELF KEEP YOU SO BUSY THAT YOU HAVE NO TIME TO CRITICIZE OTHERS.”
Lemon and Rosemary 