Kicking off our 2024 Superfood Spotlight is a type of fruit that most of us are probably familiar with: citrus. Known for their fragrant aromatics, sweet, sour, and sometimes even bitter flavor notes, citrus fruits include produce like oranges, limes, lemons, grapefruit, pomelos and kumquats. These fruits grow in the late spring/early summer and are harvested in the winter. While all citrus fruit is notably high in vitamin C, there is even more than meets the eye when it comes to this superfood. Citrus fruits are also packed with nutrients like folate, calcium, riboflavin, phosphorus, and copper—allowing this fruit to provide a wide variety of health benefits ranging from boosting immunity to supporting heart health.
Being that most citrus fruits are high in fiber, they can be a great aid to digestion, weight loss and help boost gut health. Also, the antioxidants found in citrus fruits are beneficial in combating oxidative stress to protect not only against cell damage but also certain types of cancer. Lastly, the polyphenols in citrus have been shown to improve brain function and decrease cognitive decline. Citrus fruits are great for adding a zesty punch of flavor to sauces, side dishes, and salads like this vegan-friendly, Moroccan-inspired Citrus Salad with a citrus shallot vinaigrette (recipe courtesy of Sylvia Fountaine of Feasting at Home).
Ingredients
Citrus Shallot Dressing
- 4 Tbsp olive oil
- 2 Tbsp sherry vinegar
- 2 Tbsp orange juice
- 1 Tbsp lemon juice
- 1 Tbsp of shallot, finely diced
- ¼ tsp salt
- ¼ tsp pepper
Citrus Salad
- ¼ cup unsweetened coconut flakes
- ¼ cup red onion, sliced
- 3-5 medium-sized oranges, peeled (use mix of blood oranges, mandarins or other ripe citrus)
- 5 oz baby arugula
- ¼ cup Medjool dates, pitted and chopped
- ¼ cup pistachios, pecans, or sliced almonds
- ½ Tbsp fresh mint or Italian parsley, chopped
- ⅓ cup of crumbled goat cheese (optional)
Directions
- Make the dressing by combining all the dressing ingredients in a bowl and stirring together.
- Toast the coconut in a dry skillet over low heat.
- Remove the rinds off oranges and slice into ¼ inch thick rounds.
- Build salad by placing arugula at the base of salad bowl and layer orange slices over top. Add red onion and sprinkle chopped dates, nuts and toasted coconut.
- Add mint leaves or Italian parsley and spoon dressing over top. Serve immediately.
Serving Information
Serves 6Nutrition Information
Calories: 216Total Fat (g): 14.2
Carbs (g): 23.6
Fiber (g): 4
Protein (g): 3
Sodium (mg): 102.3