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Fruit of the MonthLIMES!
Limes may be most famous for their historical benefits to sailors.
Limes are packed with Vitamin C and were eaten on ships to prevent scurvy,
a disease caused by that vitamin deficiency. In the eighteenth century,
all British naval ships assigned to long journeys were required to carry
limes. The nickname limeys for British sailors has continued to this
day.
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Make Limes Part of Your 5 A Day Plan
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Lime
Shrimp Kebabs
Makes 2 servings; each equals two 5 A Day servings
Ingredients
16 large shrimp, uncooked, deveined,
3 large limes
2 cloves garlic, crushed and peeled
Ό tsp black pepper
2 tsp olive oil
2 Tbsp fresh cilantro, cleaned and chopped
10 medium cherry tomatoes, rinsed and dried
10 small white-button mushrooms, wiped clean and stems removed
In a glass measuring cup, squeeze limes, yielding 1/4 cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator (do not let them marinate for more than 30 minutes as the acid of the juice will alter the texture of the shrimp). While waiting, alternate cherry tomatoes, mushrooms, and shrimp on four skewers.
Grill the skewers over a medium heat for 3 to 4 minutes on each side until the shrimp are just cooked through.
Nutritional information per serving: Calories 190, Protein 18g, Fat 7g, Calories from Fat 28%, Cholesterol 85mg, Carbohydrates 20g, Fiber 5g, Sodium 116mg.
Black Bean Soup with Lime and Cumin
Makes 6 servings; each equal to one 5 A Day
serving
Ingredients
4 cups cooked black beans
1 Tbsp olive oil
1 Tbsp cumin
1 cup chopped onions
1 cup sliced carrots
2 cloves garlic
½ cup chopped red bell pepper
4 cups vegetable stock
Ό cup chopped chipotle chiles (or green chiles)
Ό cup plus 2 Tbsp lime juice
Heat olive oil in a nonstick or heavy-bottomed frying pan over medium heat. When hot, add whole cumin and brown it. Take caution not to burn it. Add chopped onions, carrots, garlic and bell pepper and cook slowly until browned. Puree the beans with 4 cups stock in a blender or food processor. Add the vegetable mixture, ½ canned chipotle chiles, Ό cup plus 2 Tbs lime juice, and salt to taste. Process until velvety smooth. If the soup is too thick, thin it with more stock. Garnish each serving with a slice of lime floating in the middle and a sprinkling of finely chopped cilantro.
Nutritional information per serving: Calories 255, Protein 14g, Fat 3g, Calories from Fat 11%, Cholesterol 0mg, Carbohydrates 45g, Fiber 14g, Sodium 36mg.
Lime
and Honeydew Punch
Makes 4 servings; each equals one 5 A Day serving
Ingredients
1 small honeydew melon
½ cup seedless red grapes
½ cup freshly squeezed lime juice
3 Tbsp sugar
2 cups sparkling water
Cut melon in half, scoop out seeds, peel, and cut into 1-inch cubes. Wash grapes well and remove stems. Freeze melon and grapes for one hour. Combine frozen melon and grapes with lime juice and sugar in a blender. Puree until smooth, adding water as needed. Serve immediately.
Nutrition information per serving: Calories 171, Protein 2g, Fat 0g, Calories from Fat 2%, Cholesterol 0mg, Carbohydrates 45g, Fiber 2g, Sodium 34mg.
Pineapple Limeade
Makes 4 servings; each equals one 5 A Day serving
Ingredients
1 medium pineapple, peeled
2 medium limes, peeled and seeded
2 Tbsp sugar
3 cups club soda or sparkling water
Extract juice from the pineapple and limes, using a juicer or juice extractor. Mix juices and sugar: refrigerate until chilled. Just before serving, stir in the club soda or sparkling water and serve over ice. Garnish with lime slices if desired.
Nutrition information per serving: Calories 92, Protein 1g, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Carbohydrates 24g, Fiber 2g, Sodium 39mg.
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