The Martlet

What better time to introduce more citrus into our diets than when the George Mateljan Foundation has declared the grapefruit its Food of the Week last week? Oranges and grapefruit contain vitamins A and C, as well as fibre, potassium and folate. They lower cholesterol and may help to prevent several types of cancer.

At this time of year, boxes of clementines (small, flavourful, easily-to-peel mandarins) are widely available and make perfect on-the-go snacks.

Pink and white are the most tangy varieties of grapefruit, while pomelos, the large yellowgreen citrus fruit with thick skin,

are actually very sweet and mild in flavour.

Grapefruit interfere with the potency of a number of drugs, so be sure to check your medicine labels before partaking.

Segment a grapefruit and toss in into a green salad with a fruity vinaigrette.

The juicy tartness of grapefruit makes an incredible mix with a smooth, buttery avocado. You can juice an orange to make your own fruity vinaigrette.

Grate orange or lemon peel into almost anything, including baked goods and stir-fries.

Blend an oranges with pineapple and vanilla yogurt for a Creamsicle-like smoothie.

As with most foods, citrus fruits retain their nutrients when eaten raw — so enjoy them as they are for the biggest health benefits.

Here are some delightful recipes for you to try that feature lovely citrus fruits — both raw and cooked.

CUTE FRUIT SALAD

1 grapefruit

1 orange

10 ml (2 tsp) unrefi ned sugar

Fresh mint leaves

Halve the grapefruit carefully and

scoop out the fl esh, segmenting

and peeling off the membranes.

Segment the orange and mix

with grapefruit segments, sugar

and most of the mint leaves. Fill

grapefruit halves with the mixture

and garnish with extra mint leaves.

Spike with brandy if desired.

SPICY ORANGE TOFU

1 package tofu, frozen and thawed

15 ml (1 tbsp) oil

2 small oranges, juiced and zested g

5 ml (1 tsp) cornstarch

30 ml (2 tbsp) maple syrup

15 ml (1 tbsp) tamari or soy sauce

15 ml (1 tbsp) oil

1 shallot or small onion, chopped

1 clove garlic, fi nely chopped

1 jalapeno or other chili pepper,

finely chopped

Freezing tofu creates a chewier

texture that is easier to fry. Divide

tofu into cubes and fry in oil at

medium-high heat until golden

and crispy. Remove from pan. Mix

orange juice, cornstarch, syrup,

tamari and 10 ml of orange zest.

Heat oil and add onions, garlic

and pepper and cook until all are

soft and fragrant. Add orange juice

mixture and bring to a boil. Sauce

should be thick and sticky. Toss

tofu back in and heat through.

Serve with rice and vegetables.

Serves two.