It’s a Wonderful Time for Citrus!

FB_DietitianPick_January
FB_DietitianPick_January

People often associate citrus fruits with the tropics and summertime, but citrus fruits are actually in season during the winter, too.  Cuties® and Mighties™ (clementines and kiwis) are great wintertime citrus options because both can be used in a variety of recipes – vinaigrettes, salads and desserts, just to name a few. On top of being versatile, Cuties® and Mighties™ are packed full of healthy nutrients! Here are a few reasons you might want to consider incorporating Cuties® and Mighties™ into your next snack this January:

  1. Both are snack-sized and portable.

Cuties® and Mighties™ are perfect for lunchboxes, purses or backpacks. To eat a Mightie™, simply cut the kiwi in half, scoop out the inside with a spoon, and enjoy!

  1. Both are excellent sources of vitamin C.

Two Cuties® contain 290% of the recommended daily allowance of vitamin C and are only 80 calories total.  Two Mighties™ contain 230% of the recommended daily allowance of vitamin C and contain only 90 calories total.  Vitamin C helps protect our immune system and fight off the flu.

  1. Cuties® are also a good source of potassium and fiber.

Potassium helps maintain healthy fluid balance and releases energy during exercise.  Fiber helps with digestion and helps keep our heart healthy, too. 

  1. Mighties™ offer vitamins E and K (even more than avocados!).

Vitamin E is an antioxidant that helps protect our bodies from cancer-causing damage, while vitamin K plays an integral role in blood coagulation. 

Enjoy kiwis in a new way with this salsa.

Mighties™ Salsa

Serves 14 to 16.

All you need:                        

1 cup peeled and cubed Mighties™ (about 4 kiwis)

1 cup peeled and cubed mango (about 1½ mango) 

½ cup peeled, separated and halved Cuties® (about 1 clementine)

½ cup diced sweet red pepper

½ cup diced onion

1½ tbsp lemon juice

2 tsp minced fresh mint or 1 tsp dried mint

1 tsp honey

Chopped jalapeno peppers, optional

All you do:                    

  1. Combine Mighties™, mangoes, Cuties®, red pepper, onion, lemon juice, mint and honey in a large bowl. Stir in jalapeno peppers, if desired.
  2. Cover and refrigerate until serving.

Nutrition Facts per serving: 30 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 8g total carbohydrate, 1g fiber, 5g sugar, 1g protein

Daily Values: 6% vitamin A, 60% vitamin C, 2% calcium, 0% iron

This information is not intended as medical advice.  Please consult a medical professional for individual advice.