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Citrus fruit

We all know citrus fruits contain a good amount of vitamin C, but there’s a lot more to them than the vitamins, minerals and fibre they contain.

Citrus fruits have over 170 different phytochemicals – constituents of fruits and vegetables that are believed to promote health. Many studies have shown phytochemicals have a protective effect against some cancers, in particular cancers of the mouth, larynx, pharynx, oesophagus and stomach. Eating lots of citrus fruits has also been associated with a reduced risk of coronary heart disease and stroke.

Zest is the outer peel of citrus fruit. Remove it using a fine grater or lemon zester, and add to your cooking to give lots of citrus flavour. Anywhere you use lemon, lime or orange juice, you can add the zest to boost the flavour.

  • Orange zest in carrot cake (and on top)
  • Lemon zest in pasta with tuna, salmon or sardines
  • Lime zest in Thai-style curries, and as a garnish over the top
  • Lemon or orange zest in vinaigrette with whole grain mustard
  • Orange zest as a pretty decoration on desserts
  • Lemon zest, garlic, fresh herbs and olive oil mixed together and rubbed over chicken before roasting
First published: Sep 2008



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