'age 6—Farm and Home Section, Lancaster Farming, Saturday, March 25, 2000 Pi Refreshing Citrus For Every Meal Fruit contains natural sugars that stimulate the brain to think faster and recall information more quickly. Citrus fruits and juices are full of vitamins and minerals essential to maintaining a healthful diet. These include vitamin C, folic acid, dietary fiber, and potassium. In fact an 8-ounce glass of orange juice contains 100-120 percent of the daily requirement of vitamin C. One medium orange contains 130 percent, and a half of grape fruit contains 110 percent. The American Cancer Society, March of Dimes, and American Heart Association have recog nized the important role a balance diet that includes citrus and fruit juices may play in helping to re duce the risk of certain cancers, neural tube birth defects, and heart disease. Fresh citrus fruits are hard to beat for nutrition and taste, but many wonderful recipes used fruit and juice offer wonderful tastes and variety. Enjoy these recipes, and have an orange. CINNAMON-HONEY ORANGE SLICES Vt cup honey 1 teaspoon ground cinnamon 4 large navel oranges, peeled, cut into Vi-inch slices In a medium bowl, mix togeth er honey and cinnamon. Add orange slices; stir gently to coat. Set aside for 15 minutes before serving. “These are really good!” Pa. Honey Queen Renee Blatt Jonestown MAUI MILK PUNCH IV2 quarts vanilla ice cream, softened 3 cups chilled pineapple juice Vs cup orange juice 1 tablespoon lemon juice 4 cups cold milk Gradually add fruit juices to ice cream, beating constantly. Blend in milk, beating well. SUN Area Dairy Princess Jennifer McWilliams BANANA-ORANGE FROST 1 ripe banana, peeled Vs cup orange juice V 2 cup cold milk 1 cup orange sherbet Mash banana in small bowl with a tork. Stir in orange juice. Beat mixture with a hand beater until smooth. Stir in milk and one cup sherbet. Beat until smooth. Pour into two tall glass es. Top each glass with several Recipe Topics If you have recipes for the topics listed below, please share them with us. We welcome your recipes, but ask that you include accurate measurements, a complete list of ingredients and clear instructions with each recipe you submit. Send your recipes to Lou Ann Good, Lancaster Farming, P.O. Box 609, Ephrata, PA 17522. Recipes should reach our office one week before publishing date listed below. April 1 - Asparagus ' 8 - Easter Candy 15 - Bread Spreads 22 - Easter Ideas scoops of orange sherbet. Deco rate each glass with an orange slice. Makes two servings. Huntingdon Co. Dairy Prin cess SUPER SPINACH SALAD 8-ounces packaged spinach leaves mixed with wild greens or romaine lettuce Vt cup shredded Swiss cheese Vz cup canned mandarin oranges Vz cup carrots (sliced or shredded) Vz cup broccoli flowerets Vi cup shredded red cabbage Fat-free Balsamic vinaigrette Place spinach, shredded cheese, oranges, and carrots in a plastic bowl with lid. Pack vinai grette in separate small plastic container. When ready to eat, top salad with vinaigrette and serve with low-fat, whole-wheat crackers or rolls and green or red grapes. SUN Area Dairy Princess Jennifer McWilliams Sullivan Co. Dairy Princess Noreen Rouse PINEAPPLE-LEMON UPSIDE-DOWN CAKE 17 Vi-ounce can crushed pine apple, drained, juice reserved 3-ounce package sugar-free lemon-flavored Jell-0 V 2 cup egg substitute 1 large egg white % cup granulated sugar I teaspoon vanilla extract Vt cup granulated sugar 1 teaspoon vanilla extract 3 A cup all-purpose flour 1 teaspoon baking powder l U teaspoon salt Preheat oven to 375 degrees. Line a 9-inch round cake pan with waxed paper. Spray the paper and the pan with non-stick cooking spray. Evenly spread drained, crushed pineapple over the top of waxed paper in the pan. Sprin kle with lemon Jell-0 over the pineapple. In a medium mixing bowl, beat the egg substitute and egg white until it’s a fluffy yel low color. Add sugar and vanilla, beat. Add ‘A cup pineapple juice. Sift together dry ingredients and beat into the egg mixture. Pour over the pineapple and lemon Jell-O. Bake for 25-30 minutes or until tester comes out clean. Immediately loosen sides from pan and invert on plate. Cool and serve with Alexandria whipped cream lopping. LEMON ICE CREAM RINGS Vt pint vanilla ice cream 1 fresh pineapple 2 tablespoons frozen lemonade concentrate V «teaspoon ground ginger Place ice cream in refrigera tor to soften slightly, about 15 minutes. Meanwhile, with extra sharp knife, cut off crown and stem of pineapple. Carefully cut off peel and remove eyes. Cut fruit crosswise into Va-inch slic es. With round biscuit cutter or sharp knife, remove core from each slice. In small bowl, mix softened ice cream, lemonade concentrate, and ground ginger. Serve ice cream mixture over pineapple rings. Serves 4. BROILED GRAPEFRUIT Cut grapefruit in half, cut around sections, and cut a small hole in center of each half. Fill each center cavity until over flowing with honey and one tea spoon butter. Sprinkle a mixture of sugar and cinnamon over en tire top of fruit. Put under a broiler for a few minutes until it turns brown. Garnish with ber ries or grilled chicken liver. CLASSIC AMBROSIA 3 cups orange sections 4 cups mixed pink and white grapefruit sections / 1 Vi cups shredded coconut Strawberries for garnishing Combine all ingredients except berries in serving bowl. Refrig erate overnight. Garnish with berries just before serving. Makes 10-12 servings. (Turn to Page •) Use citrus in recipes for even more refreshing flavors. B.Light Lebanon Makes two servings. Featured Recipe To many people, the fresh taste of grapefruit as a culinary staple extends only to drinks and a few familiar dishes. In real ity, it is far more versatile fruit than many know. In fact, cooks in cultures all over the world have found limitless opportunities to incorporate the sweet, fragrant fruit and juice into creative meal ideas. But beyond good taste, research indicates that citrus, partic ularly grapefruit, is packed full of nutritional value, providing numerous all-natural, disease-fighting nutrients. As nutrition supplements become more commonplace, it’s important to re member that many key vitamins and minerals necessary for proper healthy can be found in all-natural, easily accessible, and reasonably priced foods like grapefruit. Grapefruit contains no sodium or cholesterol. An excellent source of fiber, grapefruit also is high in vitamin C, an impor tant antioxidant, and contains vitamin A, folate, and potassi um. A whole grapefruit has more dietary fiber (12 grams) than a majority of the top 20 most consumed fruits, including apples, bananas, and strawberries. A diet high in fruits and vegetables containing dietary fiber also may help support healthy cholesterol levels and may help reduce the risk of some cancers. Eating grapefruit is one of the best ways to fortify your diet with vitamin C. Scientists have learned that this powerful anti oxidant helps to neutralize the activity of highly unstable mole cules of oxygen called free radicals, which can damage cells, lead to aging and may contribute to chronic diseases like heart disease and cancer. Additionally, vitamin C is essential for healthy skin and gums. The health benefits extend beyond the fruit itself. Eating grapefruit also boosts the nutritional value of other foods, spe cifically those high in iron. Consuming a grapefruit or a glass of juice prior to or during a meal provides vitamin C that converts iron contained in non meat foods, such as spinach, to a form that is easy for the body to absorb. Pump up iron levels by eating the Fresh Spinach and Grape fruit Salad, which contains the crucial combination of spinach and grapefruit. FRESH SPINACH AND GRAPEFRUIT SALAD 10-ounce package spinach, washed, stemmed, torn 2 medium grapefruit, peeled, cut crosswise in half, and sep arated into sections. 1 red bell pepper, cut into short, thin stripes l h cup sliced green onions l A cup light honey-dijon or Italian dressing ■A cup low-fat bacon bits Vi cup fat-free seasoned croutons In a large bowl, combine spinach, grapefruit sections, bell pepper strips, and green onions. Add dressing; toss well. Transfer mixture to four serving plates. Sprinkle with bacon bits and croutons. Makes 4 servings. -s “T*
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