FOOD FOR THOUGHT: LOVELY LEMONS

Light, refreshing, and ever-present in refrigerators, pantries, and kitchen counter-tops- LEMONS are household staples whose uses far exceed most expectations. From using its potent juice to make homemade antibacterial surface sprays, adding zest to savory and sweet dishes, or waking up yourself and your liver with a glass of warm lemon water in the morning, the humble lemon is a citrus fruit who seems to get a January spotlight each year. With the New Year bringing forth-new opportunities to cleanse and detox, this in-season produce pick offers an array of taste and health enhancing properties. Read on for a bit of food history, health benefits, and of course, a delicious recipe that will make you want to incorporate LEMONS into your daily diet.   

ZESTFUL BEGINNINGS:

Believed to have originated in the northeast regions of India (Assam,) and or China, lemons are actually a cross between bitter orange and citron, one of the four major citrus fruits that all other fruits are derived (pomelo, mandarin, papeda, and citron.) Compared to some of the other fruits and vegetables we have highlighted, lemons are a fair newcomer, having only been cultivated for about 2500 years. Arab settlers are believed to have brought the fruit to the Middle East and Africa, and by the 11^th century, the fruit made its way into Southern Italy, Egypt, and Mesopotamia by way of the Crusaders. Art from Southern Europe showcased the voluptuous fruit in mosaics, Egyptian temples still bare its paintings, and Pompeian relics showcase the fruit in ceramic pieces.  Good ol’ Christopher Columbus is credited for bringing the fruit over to the America’s in 1493, where they found their first footings in Hispaniola.

While the fruit was being spread throughout the globe, cultivation really set the fruit ablaze in the 15^th century in Genoa, however, upon gracing American soil, growers began utilizing the multipurpose fruit in both Florida and California. While made famous by James Lind’s 1747 experiments using citrus juice with seamen suffering from scurvy, the lemon became highly prized by miners during the California gold rush looking for immune boosts- going for upwards of $1.00 per fruit (back in 1849!) Plantings by California missionaries enhanced the fruits prevalence in the states, and the completion of the transcontinental railway and advancements in refrigeration further spread the fruit across the country.

THE LOWDOWN ON LEMONS:

With vibrant yellow mounds of lemons gracing most grocery stores in the US, bottles of lemon juice in most refrigerator doors, and lemon scented soaps, sprays, and cleaning supplies gracing your household pantry, these fruits offer more then just good scents and decoration.

SAVVY with C: Lemons are a great source of this water-soluble vitamin (187% DV in 1 cup), which needs to be replenished daily as it is not stored.  

STRESS CASE: Vitamin C has the ability to balance the body’s secretion of CORTISOL, a stress hormone that may have an effect on your immune and cardiovascular systems.

OXI-DONT: Vitamin C is a powerful antioxidant, supporting healthy levels of free radicals within the body. (Think of when you slice an apple and it begins to brown, this oxidation is what is also caused by free radicals in our bodies.)  

LIVELY LIMONIN: One of the antioxidants that lemons contain is highly absorbable when consumed, and has a plethora of studies showcasing its benefits.    

RAVAGING RADICALS: In a 2005 study by researchers at Texas A&M, two compounds found in lemons (limonin and limonin glucosides showcased powerful abilities to inhibit the damaging effects of free radicals.

BEAT THE BLOAT: Another compound found in lemon peels, known as nomilin, has been shown to activate a factor (TGR5) which helps regulate metabolic rate and liver functioning. When a supplemental dose nomilin was paired with a high-fat meal, mouse studies showcased an overall lower body mass, serum glucose, and serum insulin, compared to those not receiving the supplement.

SELECTING & STORING:

While most lemons look similar, there are actually three varieties available in US markets. Eureka lemons have very few seeds and textured, pored skins with a tart and sour flavor. Meyer lemons are actually a hybrid of the Mandarin orange, resulting in a smaller and sweeter lemon. Lastly, the Lisbon lemon is similar in size and shape to Eureka’s, but is less tart and has no seeds. Opt for organic fruits that have smooth and bright yellow skins, without any signs of shriveling. They should be heavy for their size and slightly soft- avoid those that are excessively firm. Store the fruits in a sealed plastic bag either in the refrigerator (up to 2-3 weeks,) or room temperature (1 week.)

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays from 6-7:30PM! Stay tuned for January’s line up, featuring a “Ring in the New Year Right,” detox series!

JANUARY TRUE KITCHEN COOKING CLASSES

NEW YEARS DETOX PT.1

WEDNESDAY, JANUARY 17TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Has a high stress & high indulgence Holiday season left

 you feeling bloated, heavy, & drained? Join Genevieve as she dives into the wonderful world of whole-body detox, uncovers factors that could be impeding your ability to heal, & offers simple recipes that can naturally support TOXIN removal.

NEW YEARS DETOX PT.2

WEDNESDAY, JANUARY 31ST

6:00-7:30PM | $35 (pre-register) OR $40 (at-door)

In Part II, Genevieve will hone in on DIGESTIVE, IMMUNE, & MENTAL health, foods that help these systems thrive, & easy recipes to help you maintain your New Years resolutions!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Greek Style Lemon Soup

Commonly known as avgolemono, this bright yet warming soup is a result of blending pastured eggs with fresh lemon juice. Providing healthy fats from the eggs and health benefits (see above) from lemons, this is the perfect light and luscious soup to ring in the New Year right!

Serves 4

5 cups organic low sodium chicken broth or chicken bone broth

4 large organic, pastured eggs (whites and yolks divided)

1 cup shredded organic rotisserie chicken breast

1/3 cup fresh lemon juice

1/3 cup fresh dill + 2 tbsp. chopped

¼ tsp. arrowroot starch (optional)

black pepper

Bring 1/3 cup dill and broth to a low simmer. In a blender, add eggs, arrowroot, and lemon juice and blend until smooth. Discard the dill from the hot broth and measure out 2 cups of the broth. Using the blenders spout, slowly and carefully blend in 2 cups of the broth into the egg and lemon mixture until smooth (* This step is essential to temper the eggs so you are not left with scrambled soup!) Using a whisk, add back the egg-lemon-broth emulsion to the hot broth and whisk until smooth. Bring to a low simmer, and season with sea salt and black pepper. Stir in shredded chicken breast and garnish with fresh dill.