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CITRUSvital infovital

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vital infovital info

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CITRUS

Citrus fruits are delicious, refreshing and good for you. At

Shoprite we take pride in our fresh produce.Our citrus fruits are

of outstanding quality, and they really are a good buy!

Nutritional facts

Citrus fruits, in any form, are an excellent source of vitamin

C.Vitamin C is an anti-viral, anti-bacterial and anti-stress

agent. It enhances the resistance of the body to infections,

promotes the healing of wounds, fractures and bruises

and helps to prevent bleeding and bleeding gums. It also

promotes iron and calcium absorption. Only one citrus

fruit a day will supply all the vitamin C your body needs.

Remember, the human body cannot store vitamin C, it

must be taken on a daily basis.

There are times when a persons vitamin C intake needs

to be increased to maintain a healthy body.

The body needs more vitamin C during illnesses, even if it

is only a slight infection, fever or operation.

An increased intake of vitamin C is also required during

periods of emotional and environmental stress such as

trauma or a change in the environmental temperature.

Pregnant women and breastfeeding mothers need more

vitamin C. A large proportion of vitamin C is lost throughmothers milk.

An intake of certain medicines, such as certain pain killers

and tranquillisers, may result in a vitamin C deficiency.

Smoking also affects the absorption and utilisation of

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vitamin C by the body. The average smoker needs twice

the amount needed by a non-smoker.

Citrus contains many other vitamins and minerals, espe-

cially vitamin A and certain B complex vitamins, which

enhance the bodys resistance to infections.

Citrus is a source of calcium, which builds strong bones

and teeth.

Due to its very low sodium content, citrus can be included

in most low-salt diets.

Carbohydrates in the form of sucrose, glucose and fruc-

tose that are rapidly absorbed by the blood, replenishexhausted blood reserves, causing the release of instant

energy.

A refreshing citrus fruit, taken as a snack between meals,

can be very sustaining when one feels tired. Fibre contributes to good intestinal hygiene. It makes

bowel movement easier and bodily regularity is essential

to health. According to scientists, the lack of fibre in the

diet could be related to the increase in diseases of mod-ern civilisation, such as heart disease, large bowel cancer,

appendicitis and haemorrhoids.

Selecting citrus

Always choose citrus fruit which is firm and heavy for its size.

Remember that surface scars dont affect taste but do watch

out for bruises and discolouration. Green fruit does not meanunder-ripe fruit! Some South African winters are just not cold

enough to change the skin colour of the fruit. Citrus can be

stored in a cool, dark ventilated place for 2 3 weeks, or

refrigerated for up to 3 weeks.

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Clementine:

Soft, seedless, easy to peel and so delicious! In season fromMay to July.

Star Ruby Grapefruit:This blushing grapefruit with its ruby segments is the sweetest

and most juicy of all grapefruits. In season from June to August.

Marsh Grapefruit:Low in kilojoules and sodium, high in potassium. This big yellow

fellow is bound to get you into shape. In season in June and

July.

Lemon:The versatile fruit with many uses, from cooking, cleaning, juic-

ing to medicinal and cosmetic use. In season throughout the

year.

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Naartjies:Sweet with pebbled rind that makes it easy to peel. In season

from July to October.

CITRUS RECIPES

Caramelised Oranges

This caramelised oranges recipe is a treat that will keep a smile

on the faces of your loved ones.

4 firm oranges, peeled and all the pith removed

100 ml sugar

75 ml water

copped nuts and whipped cream for decoration

Soak the oranges in hot water for 15 minutes to make peeling

them easier. If desired, the oranges may be segmented.

1. Place the peeled oranges on a serving dish.

2. In a small saucepan, warm the sugar with half the water,

stirring constantly until the sugar has dissolved.

3. Add the remaining water and bring to the boil over

medium heat.

4. Boil steadily, without stirring, until a golden brown caramel

is obtained.

5. Pour the caramel over the oranges and serve at once,

decorated with nuts and whipped cream.

Orange Syrup Cake

Try this delicious Orange Syrup Cake,which can be enjoyed at

tea time, or served as a pudding.

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60 ml butter/margarine

125 ml sugar

2 eggs

250 ml self-raising flour100 ml milk

25 ml orange juice

5 ml grated orange peel

pinch of salt

1. Cream the butter/margarine and sugar in a bowl until

foamy, add eggs one by one and beat well after adding

each egg.

2. Sift self-raising flour and salt into the butter/margarine

mixture.

3. Add milk and orange juice and mix until a soft dough

forms.

4. Add grated orange peel and mix well.

5. Pour the mixture into a greased tart bowl (23 cm in

diameter) and bake 25 - 30 minutes at 180 C, or until

done.

Syrup125 ml orange juice (approximately 2 oranges)

125 ml cold water

100 ml sugar

10 ml butter

15 ml brandy or liqueur, e.g. Van der Hum (optional)

1. Pour orange juice, water and sugar in a small pot while

the cake is baking.

2. Heat to boiling point, while stirring continuously to melt

sugar.

3. Let it boil for 7 minutes, add butter and boil for another

3 minutes. Keep heated.

4. When the cake is done, take it out of the oven and prick it

all over with a fork.

5. Add the brandy or liqueur to the syrup, if preferred, and

pour hot syrup over the cake while the cake is still warm.

Leave to cool.6. Serve with whipped cream.

Should you have any comments on our range of

consumer leaflets, please write to Sarita van Wyk at:

Shoprite Checkers Communications Department,

PO Box 215, Brackenfell 7561

www.shoprite.co.za