Superfood of the Month: Citrus Fruits

From tangy oranges to zesty lemons, citrus fruits are packed with nutrients that support overall health. Here’s why citrus deserves to be the Superfood of the Month. 

Health Benefits

• Citrus fruits are an excellent source of vitamin C, which helps strengthen the immune system. 
• They are rich in antioxidants that combat free radicals and reduce inflammation. 
• Citrus fruits contain flavonoids, which have been linked to improved heart health. 
• The fiber in citrus supports digestive health and promotes feelings of fullness. 
• Citrus peels contain essential oils with antibacterial and antifungal properties. 
• They are hydrating due to their high-water content, supporting skin and overall hydration levels. 
• Citrus fruits are naturally low in calories, making them a great snack for weight management. 
• Potassium in citrus fruits helps regulate blood pressure and supports muscle function. 
• Citrus contains natural compounds that may support brain health and reduce the risk of cognitive decline. 
• Their vibrant colors and refreshing flavors can improve mood and reduce stress. 

Orange-Glazed Salmon with Wild Rice and Brussels Sprout Salad 

Ingredients 

• 1 lb salmon filets, frozen 
• ½ tsp salt 
• 3 T orange juice 
• 2 T maple syrup 
• 1 T whole grain mustard 
• 1 tsp paprika 
• ¾ tsp ground ginger 
• 3 oz pecan, unsalted, raw, chopped 
• 1 c wild rice blend 
• 1 oz Brussels sprouts, shaved 
• 2 oz mandarin organges, canned 
• 2 T orange vinaigrette 

Orange Vinaigrette 

• 1 tsp orange juice 
• ½ tsp balsamic vinegar 
• ¼ tsp Dijon mustard
• 1 T canola oil
• Salt, pepper and honey to taste

Directions

1. Preheat oven to 375°F. 
2. Arrange salmon on a sheet pan and season with salt. 
3. In a bowl, combine orange juice, maple syrup, mustard, paprika and ginger. Mix well. 
4. Brush mixture over salmon and sprinkle with chopped pecans, gently pressing to adhere to the fish. 
5. Bake salmon until internal temperature reaches 145°F. 
6. Prepare wild rice blend according to package instructions and prepare orange vinaigrette. 
7. Mix shaved Brussels sprouts and drained mandarin oranges with orange vinaigrette. 
8. In a bowl, add wild rice blend, top with salmon and Brussels sprout salad to serve. 
9. Combine orange juice, vinegar, mustard, honey, salt and pepper in a blender and combine. Slowly add oil until thickened. 
10. Set aside for serving

Serves four
Nutrition per serving – calories: 460; fat: 12g; cholesterol: 155mg; sodium: 350mg: carbohydrates: 33g; protein: 43g