I BELIEVE IN BROCCOLI AND BROWNIES
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 Now is the time to grab a juicy orange or grapefruit for a refreshing snack or meal side. Many citrus fruits are the sweetest and juiciest in the winter months. That means you can choose from a variety of oranges, grapefruits, lemons, limes, or tangerines at your local grocer or online. Selecting and Storing Citrus When shopping for citrus, look for a fruit free of brown marks and bruises. Select a fruit that is heavy for its size and gives slightly when squeezed– that means it is juicy. Citrus will stay fresh and juicy at room temperature for a few days. If you want to extend the shelf life go ahead and put the fruit in the produce drawer of your fridge where it will last for a few weeks. Nutrition Citrus fruits are packed with vitamin C. An average orange can provide up to 90% of your daily vitamin C need. What’s so great about vitamin C? Well, vitamin C is a powerful health promoting antioxidant that is used in immune functions and prevention of some chronic diseases. Vitamin C is needed for collagen production which is important in wound healing and keeping skin elastic. And vitamin C helps your body absorb the mineral iron – used in the body’s oxygen transport system. But wait…citrus fruits have more nutrition benefits than just vitamin C. Oranges are a good source of folate which is important during pregnancy to promote cell division. Deeper colored fruits such as grapefruit and blood oranges add a good dose of vitamin A. And citrus fruits contain fiber which promotes a healthy gut and heart. Recipe Ideas  Citrus is a great grab and go food, throw an orange in your work bag for a quick snack or take a sack of clementines to your kid’s soccer game for a post workout treat. The versatile flavor profiles means citrus can be used in both sweet and savory dishes. Make a lemon and garlic marinade for beef, chicken or pork. Add orange segments and toasted cashews to tossed greens and top with poppyseed dressing for a quick salad. Or top a soft sugar cookie with a grapefruit glaze.
One of my favorite citrus recipes is really no recipe at all. I love to make a winter citrus salad. All you do is segment your favorite citrus – I like navel oranges, grapefruit, and blood oranges, then toss in some shredded sweetened coconut. Let the salad sit for about 30 minutes until the juices from the oranges and grapefruit mix with the coconut to make the most delicious, sweet, citrus, syrup.
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Summer is the best time for fresh salads. I made this one the other night with ingredients from the garden. Here is what you need to make the salad Lettuce (I got mine from the garden)
Strawberries (I got mine from the garden. They are tiny, but delicious.)
Next add some cashews and feta cheese.  Lastly top it with dressing. I made a vinaigrette with the most delicious Peach Balsamic Vinegar. Other good choices would be poppy seed dressing or a blush wine vinaigrette.   .Having grown up in the 1970’s watching “Chia Pet” advertisements, I was a skeptic when it came to Chia pudding. Why would someone eat a seed that was designed to put green grass hair on a ceramic animal? But then I tried some Chia Pudding and it was good. And for a pudding it is pretty nutrient dense providing fiber from the seeds, calcium from the milk, and little added sugar. Making Chia Pudding is simple. For the base you only need milk, chia seeds, vanilla, and sugar. With that base you can add cocoa or berries or nut butter to make any flavor you like.
Smoothies are great for breakfast, snacks, or a light dinner. Just toss some fruit, yogurt, and spices into a blender and in 90 seconds you are ready to eat. Use the amounts in this basic mix, then unleash your imagination to create various flavors. Adjust the liquid to get the consistency you like. Add ice or frozen fruits for a slushy smoothie. Basic Smoothie Recipe ½ cup yogurt ½ cup fruit or veggie (fresh or frozen) ½ cup liquid (milk, juice) Add ins (oats, peanut butter) Spices (cinnamon, vanilla, nutmeg) Sweetener (honey, sugar, molasses) Ice if desired Blend all ingredients on high speed for about 90 seconds  Strawberry Banana Smoothie Here are a dozen flavor combinations to try. Don’t be afraid to be adventurous with flavors. If a combo doesn’t work, try something different next time.
Do you love the taste of chocolate peanut butter cups, but not the added sugar, fat, and calories? Then this chocolate, peanut butter oatmeal is just for you.  Refreshing, simple, and healthy  Sometimes in the winter I crave the freshness of a juicy peach or tangy strawberry right off the vine. But temperatures below freezing are not conducive to my peach tree or strawberry patch producing fruit in the middle of winter. Gladly I can get in season citrus fruits (oranges, grapefruits, and clementines) at the grocery store for a great price from late fall through early winter. Years ago, one of my clients told me how he liked to mix oranges and grapefruits with shredded coconut for a snack. I tried his invention myself and was pleasantly surprised by the delicious sweet yet tangy syrup that came as the orange and grapefruit juices mixed with the sweetened coconut. I’ve been making this fruit salad every winter since. Serve it as an appetizer for a holiday meal or try some for breakfast. While I put measurements in the recipe below, I rarely follow them. I just mix together some fruit and coconut. Feel free to be flexible – use more or less according to your taste. Winter Fruit Salad, Serves 4
2 grapefruits 2 oranges ½ C shredded coconut (try some toasted) ½-3/4 C red colored fruit such as pomegranate seeds (my favorite), dried cranberries, or red currants. Peel and segment grapefruit and oranges. Add coconut. Let sit in refrigerate for one-hour. Toss red fruit with citrus/coconut mix. Serve. September is Fruits and Veggies -- More Matters Month. And eating more fruits and veggies really does matter. The 2015 Dietary Guidelines for Americans recommend eating plenty of fruits and vegetables as part of a healthy eating pattern. Healthy eating patterns include fruits, vegetables, whole grains, lean proteins, and low-fat dairy foods while limiting added sugars, solid fats, and sodium. Choosing a healthy eating pattern can reduce the risk of cardiovascular disease, type 2 diabetes, certain cancers, and overweight/obesity. Start eating more fruits and veggies by filling half your plate with fruits and vegetables. Here is a “garden dinner” I put together with tomatoes, broccoli, and potatoes (yes, I put a little low-fat sour cream and cheese on my potato) – all from the garden. Simple, low cost, and nutrient packed.  Have a snack of cut vegetables and hummus.  Or try a different color each day – green,  yellow/orange,  red,  blue/purple,  or even white  Vegetables and fruits are nutrient packed providing fiber, potassium, vitamins A and C, and folate. And beyond their health promoting benefits they add color and texture, not to mention flavor to your diet. So start eating more today.
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