By Anne Palumbo
As winter drags on, many of us slump into a winter funk.
Me? I’ve taken whining to an indecent level this year. And, honestly, it may have lasted indefinitely had I not spotted a bag of cheery clementines at the grocery store last week.
Clementines!
If there’s one fruit that brightens my mood, it’s the seedless clementine.
Clementines (like tangerines and satsumas) are a special variety of mandarin oranges. While both navel oranges and mandarins are healthy citrus fruits, they have some key differences that set them apart. Navel oranges are larger, more acidic and harder to peel, while mandarins are smaller, sweeter and a breeze to peel.
This potent little fruit delivers over a quarter of our needs for vitamin C, a powerhouse vitamin that contributes to wound healing, helps keep skin healthy and glowing, and boosts the immune system.
Although vitamin C won’t cure your cold, says research, it may shorten it. What’s more, vitamin C helps your body absorb “non-heme iron,” which is iron from plant-based foods like lentils and spinach.
If you’re worried about inflammation — a condition that can raise your risk of cancer, heart disease and other diseases — reach for a clementine. Particularly rich in antioxidants that help defend your body against an undesirable imbalance of free radicals, clementines may help reduce inflammation and prevent cellular damage.
Hearts love clementines, too. From the antioxidants that protect the heart from damage to the fiber that helps lower “bad” cholesterol to the potassium that can help regulate blood pressure, these li’l “Cuties” might be better nicknamed li’l “Superstars.”
Lastly, this tangy citrus charmer helps support a healthy weight or weight loss, thanks to many factors: its decent dose of fiber that promotes a full feeling, its high-water content, and its low calorie count (only 35 per clementine). Plus, they’re ideal for kids because they’re peelable, seedless and sweet!
Helpful Tips
Look for fruits that are brightly colored, feel firm when gently squeezed, and smell strongly of citrus. Clementines will keep at room temperature for up to a week or in the fridge for up to two weeks. Wash clementines before eating to remove any residues. Like grapefruit, clementines may interfere with certain drugs: be sure to discuss concerns with your doctor.
Asian Salad with Chicken and Clementines
Serves 4-6
Adapted from tasteofhome.com
Salad:
6-7 cups torn romaine
2 cups shredded chicken
1 large cucumber, peeled and chopped
½ cup shredded carrot
1 green onion, thinly sliced
2-3 clementines
¼ cup cilantro, minced
½ cup chopped nuts of choice
Dressing:
¼ cup olive oil
¼ cup rice vinegar
2 tablespoons sesame oil
1½ teaspoons soy sauce
2 teaspoons honey
1-2 cloves garlic, minced
¼ teaspoon each: salt and coarse black pepper
1. In a large bowl, combine first 7 ingredients. Shake together all dressing ingredients. Just before serving, drizzle with ¼ cup dressing; toss to combine. Top individual servings with nuts; add more dressing if needed. Dressing will keep in fridge for up to 2 weeks.
Note: Save time with a rotisserie chicken.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.