Fruit of the Month

Did You Know

• The lemon originated in China?
• Lemonade was a favorite of the Chinese Emperors?
• Lemons made their way to the United States with the help of Catholic Missionaries and were planted in Arizona and California? Today they produce virtually all of the lemons consumed in the United States as well as about one-third of those used throughout the world (source The Packer Produce Availability & Merchandising Guide, 1999).

Lemons are valued for their many uses in flavoring the food we eat, as a garnish, and for household purposes.

Selection

Lemons should be firm and have a bright yellow color. Avoid soft, shriveled lemons with spots. The best lemons will be fine textured and heavy for their size. Thin skinned fruit tends to have more juice, while fruit that has a greenish cast is likely to be more acidic. One medium lemon has about 3 tablespoons of juice and 3 tablespoons of grated peel.

Storage

You may store lemons at room temperature for about two weeks. They will keep for up to six weeks in a plastic bag in the refrigerator. Use lemons as quickly as possible after cutting.

Varieties

There are two different types of lemons — acid and sweet. The most common acid varieties include Eurekas and Lisbons. The acidic type is grown commercially and the sweet types are grown mainly by home gardeners. The trees bloom continuously all year and can produce up to 500 or 600 lemons a year.

Quick Tips

• Freeze lemon juice in ice cube trays for later use.
• Add a twist of lemon to the water in ice cube trays for added zip to beverages.
• Use juice on fruit or white vegetables to help them keep their color.
• Remove odors, such as fish, onion, or bleach by rubbing with fresh lemon.
• Lemon and salt can be used to treat rust spots, and to clean copper pots.
• Get the most juice out of your lemon by warming it in the microwave for 15
  seconds or rolling it with your hand on the counter if it is at room temperature.
• Add a few drops of lemon juice to whipping cream if it doesn't stiffen.
• Use lemon to replace salt in your recipes….you'll have less sodium.

Recipes

Hot Crab Dip
Makes about 3½ cups. Serves 12.

Ingredients

Nonstick spray coating
1 cup chopped fresh mushrooms
½ cup Florida Orange Juice
¼ cup lemon juice
1 can (14 ounces ) of artichoke hearts, well-drained and chopped
2/3 cup fat-free mayonnaise dressing
1/3 cup sliced green onions
1/3 cup grated Parmesan cheese
¼ cup diced pimiento
1 can ( 6 ounces) of crabmeat, drained, flaked, and cartilage removed

Pita chips are great low-fat dippers for this scrumptious dip. To make the chips, cut 4 pita rounds in half horizontally. Cut each half into 6 wedges. Place in a single layer on an ungreased baking sheet. Bake in a 350° oven 8 to 10 minutes or until crisp.

Spray an unheated medium saucepan with nonstick coating. Heat over medium-high heat. Add mushrooms; cook and stir until tender. Remove from heat. Add orange and lemon juice, artichokes, mayonnaise dressing, onions, cheese, and pimiento. Gently fold in crabmeat. Transfer to a 1-quart casserole. Bake, uncovered, in a 400° oven for 20 to 25 minutes or until bubbly. Cool 5 minutes. Stir before serving. Serve warm with pita chips, vegetable dippers, or assorted crackers.

Nutritional analysis per serving: Carbohydrates 7g, Fat 1g, Saturated Fat 1g, Calories 55, Cholesterol 12mg, Dietary Fiber 1g, Sodium 280mg, Vitamin C 15% Daily Value.

Tropical Julep with Lemons
Serves 4.

Ingredients

3 to 6 large sprigs of fresh mint
2 cups (500ml) white grape juice
juice of 1 lemon
juice of 1 grapefruit
1 cup (250ml) grated fresh pineapple
pinch of salt
2 cups (500ml) ginger ale

Place the mint in the bottom of a pitcher. Gently crush with a wooden spoon, until you can smell the fresh perfume of the mint. Add the grape juice, lemon juice and the grapefruit juice. Stir until well blended, then cover and refrigerate. Also refrigerate the grated fresh pineapple in a covered bowl, as well as the ginger ale.

When ready to serve, place 4 or 5 cubes of ice in some tall glasses. Divide the pineapple equally into each glass, then do the same with the refrigerated juice. Fill each glass with ginger ale. Add some sugar if you like the drink sweeter.

Nutritional analysis per serving: Calories 142, Carbohydrates 35g, Fat 0g, Protein 0g, Cholesterol 0mg, Sodium 86mg.

Lemonade

Wash a lemon. Remove a small slice from each end. Cut in quarters and place in the blender without peeling. Blend at high speed for 40 seconds. Add 3 to 4 ice cubes, then blend at low speed. Add 2cups (500ml) of water and sugar to taste. Serve.

Asparagus with Lemon
Makes 4 servings.

Ingredients

2 lbs. asparagus, tough ends trimmed
2 tsp. olive oil
2 Tbsp. lemon juice

Place asparagus in a steamer basket over boiling water. Cover saucepan and steam 5 minutes or until bright green and tender. Rinse asparagus under cold water and drain thoroughly. Combine oil and lemon juice in a bowl. Pour over asparagus. Season with pepper to taste. Serve at room temperature if desired.

Nutrition information per serving: Calories 78, Fat 3g, Calories from Fat 29%, Protein 5.9g, Carbohydrates 10.6g, Cholesterol 0mg, Protein 5.9g, Fiber 3.8g, Sodium 9mg .

Zucchini Parmesan with Lemon
Serves 4.

Ingredients

2 lbs. small zucchini
1 tsp. olive oil
1 tsp. lemon peel, grated
2 Tbsp. grated Parmesan cheese
¼ tsp. black pepper, freshly ground

Cut zucchini in half crosswise, then cut each half into 4 lengthwise sticks. Heat oil in a heavy nonstick skillet over medium high heat. Sauté zucchini and lemon peel about 3 minutes, stirring frequently, until zucchini is lightly browned. Mix in Parmesan cheese and pepper to taste.

Nutrition information per serving: Calories 72, Fat, 3g, Calories from Fat 33%, Cholesterol 2mg, Protein 7g, Carbohydrates 7g, Fiber 2g, Sodium 65mg.

Black Bean Salad with Lemon Mustard Vinaigrette
Serves 10.

Ingredients

2 lbs. canned black beans, rinsed and drained
2 Tbsp. chopped pimento
2 Tbsp. parsley
1 Tbsp. plus 1 tsp. olive oil
2 Tbsp. lemon juice
1½ Tbsp. water
¼ tsp. dry mustard
1 clove garlic, minced

Combine beans, pimento and parsley in a salad bowl. Combine remaining ingredients and salt and pepper to taste in a jar with a tight fitting lid. Shake vigorously. Pour dressing over beans. Set aside 30 minutes before serving.

Nutrition information serving: Calories 343, Fat 5.7g, Calories from Fat 15%, Protein 20.2g, Carbohydrate 55, Fiber 20.5g, Cholesterol 0g, Sodium 4mg.

Lemon Bulgur and Chickpea Pilaf
Serves 6.

Ingredients

1 cup bulgur, medium grind
2 cups vegetable stock
1 tsp. ground cumin
1 Tbsp. olive oil
1 small onion, chopped
1 small green bell pepper, chopped
3 cloves garlic, minced
2 cups canned chickpeas, rinsed and drained
1/3 cup fresh lemon juice
1 cup fresh parsley, chopped

Place bulgur in a bowl. Bring stock to a boil, add half the cumin, and pour stock over bulgur. Stir once and let sit 10 to 15 minutes, until most of the liquid has been absorbed and bulgur is fluffy. Heat oil in a heavy nonstick skillet over medium heat. Sauté onion, green pepper and half the garlic 3 to 5 minutes, stirring, until onion is translucent. Add remaining garlic and cumin. Sauté about 30 seconds. Stir in bulgur and chickpeas. Stir together a few minutes. Then add remaining ingredients, combine well and season with salt and pepper to taste. Serve hot.

Nutrition information serving: Calories 309, Fat 6.2g, Calories from Fat 17%, Protein 21.9g, Carbohydrate 54.8g, Fiber 14.7g, Cholesterol 0g, Sodium 21mg.

Chickpea Dip
Yields 2 cups.

Ingredients

3 Cloves garlic
¼ cup Plain low-fat yogurt
1 Tbsp. Fresh lemon juice
1 tsp. Olive oil
¼ tsp. Salt
¼ tsp. paprika
1/8 tsp. pepper
1 (19 oz.) can chickpeas, drained

Put all ingredients into a food processor and blend until smooth. Serve at room temperature with pita chips.

Nutrition information serving: Calories 117, Fat 8g, Protein 4g, Carbohydrate 9g.

Lemon Basil Pasta and Shrimp
Serves 4.

Ingredients

½ lb. linguine or other pasta
¾ lb. cooked shrimp, thawed and drained
2 Tbsp. unsalted butter, melted
1 Tbsp. fresh lemon juice
1½ tsp. basil leaves
¾ tsp. garlic salt
¼ tsp. black pepper
¼ cup grated Parmesan cheese

Cook pasta in a large pan of boiling water 10 minutes, or until al dente. Add shrimp and drain immediately. Return pasta mixture to pan. Combine next 5 ingredients in a bowl. Toss with cooked pasta and shrimp. Sprinkle cheese over pasta and serve immediately.

Nutrition information serving: Calories 376, Fat 9.5g, Calories from Fat 23%, Cholesterol 186mg, Protein 27.8g, Carbohydrate 43.3g, Fiber 2.5g, Sodium 712mg.

Lemon Sole
Serves 4.

Ingredients

1 Tbsp. plus 1 tsp. unsalted butter, softened
1 Tbsp. plus 1 tsp. lemon juice
1½ Tbsp. parsley, minced
1½ Tbsp. shallots, minced
1½ lbs. sole fillets cut into ½- inch slices
Vegetable oil spray
1/8 tsp. salt optional
1/8 tsp. white pepper

Preheat oven to 375°F. Place butter in a mixing bowl and beat until fluffy. Slowly add half the lemon juice. Stir in parsley and shallot. Chill parsley butter until ready to serve. Arrange sole fillets in a shallow baking dish sprayed with vegetable spray. Season with salt and white pepper to taste. Bake at 375 degrees 8-10 minutes or until fish flakes easily. Drizzle with remaining lemon juice. Serve sole with lemon parsley butter.

Nutrition information serving: Calories 193, Fat 5.9g, Calories from Fat 28%, Cholesterol 92mg, Protein 32.2g, Carbohydrate 1.2g, Fiber 0.1g, Sodium 139mg.

Red Snapper with Lemon and Parsley
Serves 4.

Ingredients

1 Tbsp. plus 1 tsp. olive oil
4 6-ounce skinless red snapper fillets
¼ cup lemon juice
¼ cup parsley, chopped

Heat oil in a heavy nonstick skillet over medium high heat. Season snapper with salt and pepper to taste. Sauté snapper 3 to 4 minutes per side or until fish flakes easily. Carefully transfer fillets to a serving platter. Drain excess drippings from skillet. Stir in lemon juice. Remove from heat and stir in parsley. Serve lemon sauce over red snapper.

Nutrition information serving: Calories 215, Fat 6.8g, Calories from Fat 29%, Cholesterol 63mg, Protein 35g, Carbohydrate 1.6g, Fiber 0.2g, Sodium 110mg.

Fresh Strawberries with Lemon Cream
Serves 4.

Ingredients

2 cups plain, vanilla or key lime low-fat yogurt
3 Tbsp. honey
¾ tsp. lemon zest, grated
1 Tbsp. plus 1 tsp. lemon juice
4 cups strawberries, hulled and halved

Combine first 4 ingredients in a bowl. Serve strawberries in individual serving bowls topped with lemon cream.

Nutrition information serving: Calories 166, Fat 2.3g, Calories from Fat 12%, Cholesterol 7mg, Protein 6.9g, Carbohydrate 32g, Fiber 3.9g, Sodium 82mg.

Lemon Angel Cake
Serves 8.

Ingredients

1 cup cake flour
1½ cups superfine granulated sugar
1¼ cups egg whites (about 10 large egg
whites), at room temperature
1¼ teaspoons cream of tartar
¼ teaspoon salt
1 teaspoon vanilla extract
1 teaspoon grated lemon zest

Preheat the oven to 350°F. Sift the flour twice with ½ cup of the sugar. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition. Stir in the vanilla, and add lemon zest. Fold the flour and sugar mixture into the egg whites, ¼ cup at a time, until just incorporated. Put the batter in an un-greased 10" tube pan and bake until the cake is a light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

This cake can be made in advance, cooled completely and stored in an airtight container for up to 2 days. Add strawberries or fruit or top with the 7-minute frosting that follows.

Nutrition information serving (1/14 of cake): Calories 128, Fat 0g, Saturated Fat 0g, Calories from Fat 1%, Calories from Protein 10%, Calories from Carbohydrate 89%, Cholesterol 7mg, Protein 6.9g, Carbohydrate 29g, Fiber 0g, Sodium 78mg.

7-Minute Lemon Icing
Serves 8.

Ingredients

2 large egg whites
1-½ cups granulated sugar
3 Tbsp. cold water
2 Tbsp. fresh lemon juice
2 Tbsp. light corn syrup
1 tsp. vanilla extract (optional)
1 tsp. lemon zest, grated

Combine all ingredients, except vanilla and lemon zest, in the top of a double boiler or bowl. Bring water in the bottom of the double boiler or saucepan (if using a bowl) to a simmer. Place top of the double boiler or the bowl over the simmering water. Immediately begin whipping mixture 3 minutes with an electric mixer on medium speed. Increase speed to high and beat another 3 minutes. Remove top of double boiler. Add vanilla and lemon zest. Beat 1 minute on high speed until mixture holds stiff peaks and is satiny. Makes enough to fill and frost a double layer 8- or 9-inch cake or the angel food cake.

Nutrition information serving: Calories 111, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Protein 0.9g, Carbohydrate 27.8g, Fiber 0g, Sodium 16mg.

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This page last updated July 15, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity