Hydration 5 citrus-based recipes

Good hydration also passes through the diet, in particular thanks to the fruits and vegetables which contain a lot of water. 

Hydration 5 citrus-based recipes
Hydration 5 citrus-based recipes

And among these foods, citrus fruits are among the very good students. Explanations from the dietitian-nutritionist Christine Savalli, who advises us on different recipes to enhance them.

Citrus fruits, allies for health

Water is essential for the body which is 60% composed of it. It allows maintaining the temperature of the body, to have good blood circulation and good oxygenation of the cells. It is also partly thanks to it that the disposal of waste is done correctly.

However, the body loses 2 to 2.5 L of water daily, which must therefore be compensated for: official recommendations recommend drinking about 1.5 L of water per day, the rest is supplemented by food.

The key role of diet in hydration

“On a daily basis, food helps cover nearly half of our water needs,” highlights the dietician Christine Savalli. All foods contribute to fluid intake, but fruits, vegetables, and dairy products are the best sources.

"Citrus fruits are very rich in water and are particularly interesting in summer because hydration needs are not the same as in winter," she explains. In this case for citrus fruits, the water contents are 91.3% for lemon, 89.1% for grapefruit, 87.3% for orange, and 81.9% for kumquat. Citrus fruits not to be overlooked, in particular, because they are also very interesting from a nutritional point of view.

The health benefits of citrus fruits

"Citrus fruits are a source of carbohydrates, nutrients with vitamins A, C, B9, beta-carotene, magnesium, potassium, and calcium", details the dietician.

Vitamin A is essential for vision, skin, and immunity. Vitamin D is also very important for the immune system and wound healing. "As for vitamin C, it helps in the absorption of iron, especially iron from plant sources, which makes it a very interesting vitamin for women and people who are vegetarians or vegans." Finally, vitamin B9 is essential for pregnant women, because it participates in the proper development of the baby's neural tube.

Citrus fruits are also very rich in polyphenols, antioxidants that help fight free radicals and boost the immune system.

"They are also a good source of fiber, components essential for the functioning of the intestine, which also has a protective role against colorectal cancer", argues the specialist. Fiber also plays a major role in regulating blood sugar levels by preventing sugar spikes, which makes them particularly useful in people with diabetes.

How to consume citrus fruits?

Entiers, frais, secs, cuits ou en jus, les fruits et en particulier les agrumes, peuvent se consommer et se cuisiner de nombreuses façons différentes. Cependant, certaines préparations peuvent faire perdre les bienfaits de l'aliment.

Favor whole fresh fruits

"Consuming a fresh, whole citrus fruit is advantageous because it is less likely to have undergone nutritional degradation linked to processing", analyzes Christine Savalli. In squeezed juice, the fruit already loses some nutrients and has the disadvantage of having less fiber. In addition, the preparation of a juice requires the intake of a greater number of fruits, increasing the dose of sugar.

"Large-area juices, especially those without pulp, are of little interest: there are no fibers so blood sugar levels increase faster in the blood, which can cause cravings and fatigue very quickly after ingestion". The other disadvantage of these juices is that they have become poor in vitamins C because of the many treatments undergone during manufacture (pasteurization for storage, exposure to light, etc.).

To have fun and make the most of citrus fruits, the dietitian-nutritionist offers us five recipes.

Orange tabbouleh

Ingredients for four people:

4 oranges (preferably with juice) 1 whole lemon 400 g semolina 3 beautiful tomatoes 50 g raisins 2 to 3 sprigs of mint ½ red onion ½ cucumber optional: 4 tablespoons of olive or rapeseed oil

The day before: squeeze the juice from the oranges, adding a few zest to taste. Pour this juice directly over the semolina without mixing, cover with cling film, and let stand overnight in the refrigerator.

The next day: remove the seeds from the semolina using a fork. Wash and cut the tomatoes, cucumber, red onion, and mint, then add them to the semolina with the raisins. Finish by squeezing the lemon juice to add it at the last moment. As desired, season the preparation with olive or rapeseed oil and enjoy.

"For more fantasy and to give color to the dish, we can also add some pomegranate seeds which are very rich in anti-oxidants", suggests the dietician.

Citrus skewers

Ingredients for one person:

120 g of chicken cutlet, fish fillet, or tofu depending on desire and diet 2 kumquats 1 yuzu or green lemon 1 tablespoon sesame oil 1 teaspoon soy sauce
Squeeze the lemon juice, add sesame oil and soy sauce to obtain a marinade. Cut the pieces of the chosen protein variation to marinate them in the preparation. Leave to rest for at least two hours in the fridge with cling film to protect the dish.

Cut the kumquats into two or four pieces depending on the size of the fruit, then assemble them on a skewer, alternating with the pieces of the marinade. Cooking can then be done on the barbecue or in foil in the oven for twenty to thirty minutes and at a temperature of 180 ° C.

Citrus salad

Ingredients for two people:

1 grapefruit or 1 pomelo 1 yellow lemon 2 blood oranges 2 Breton pucks 1 teaspoon of vanilla sugar optional
Cut the grapefruit or pomelo and the blood oranges into pieces. Squeeze the juice from the lemon and mix everything together in a bowl. If necessary, add a teaspoon of vanilla sugar. Arrange the preparation in two verrines and crumble the Breton pallets on top to make a crumble.

“You can replace the Breton palets with speculoos and add cottage cheese to the bottom of the verrines for a more substantial dessert. Gourmets can also add melted dark chocolate which goes very well with citrus fruits ”, advises the dietician.

Lemon mousse

Ingredients for two people:

1 large yellow lemon 16 g flour 2 eggs 30 g whole sugar or agave syrup
Squeeze the lemon and add a volume of water to soften and obtain 150 ml of juice. Add a few zest of bark as desired. Heat the juice obtained over low heat and during this time, break the eggs, keeping the whites aside.

Beat the yolks with the sugar, until the mixture turns white.

Add the flour to the mixture, mixing everything well, then add the heated lemon juice, continuing to beat everything quickly to prevent the eggs from cooking.

Put everything back on the heat, continuing to mix until the mixture thickens. It should have the consistency of pastry cream.

Once thickened, put the cream in the refrigerator. Beat the egg whites and gently incorporate them into the cooled cream. Let stand in the fridge for at least two hours before tasting.

Citrus Kefir

Ingredients for a liter of drink:

1 tablespoon of kefir seeds 1 L of water ½ lemon or more according to taste 1 dried fig or 2 dried apricots 2 tablespoons of whole sugar
Put a tablespoon of kefir seeds in a jar or glass bottle. Add the water, lemon juice, and selected dried fruits, then mix well.

Close the jar non-hermetically to avoid any risk of explosion due to fermentation. Leave the preparation to stand at room temperature, protecting it from sunlight for 24 to 48 hours maximum.

When the fruits come to the surface, it means that the fermentation has taken place and that the sugars have been used: the kefir is ready. Filter the drink through a colander by transferring it to a bottle. Refrigerate the kefir and keep it for a maximum of three days.

"It is a very thirst-quenching fermented drink, low in sugars and which has the advantage of being very rich in micro-organisms", explains the dietician. A drink that is both excellent for hydration and beneficial for the intestinal microbiota.

“Anyone can consume kefir except people who have bowel pathologies,” she adds. The drink is also not recommended for pregnant women and young children due to the small amount of alcohol it contains.

Last advantage of this preparation: the kefir seeds can be kept cool with water and sugar and thus be reused almost infinitely.

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