Fresh navel oranges are a terrific addition to healthful salads.

(ARA) – On a hot day, nothing tastes more refreshing than the sweet tang of fresh citrus. And now we can enjoy the seedless pleasures of navel oranges — fresh from Chile, where their winter harvest is in full swing.

One juicy segment after another — that’s one of the best ways to enjoy easily peeled navel oranges. Keep a bowlful of wedges front and center in the fridge for healthy refreshing snacks, or cut into segments for fruit plates or garnishes.

Think oranges are too much trouble? Think again. For painless peeling trim slices from the top and bottom. Place one end down on a cutting board. Cut or peel strips from top to bottom, removing the white pith. Separate segments by pulling or cutting between surrounding membranes and enjoy.

Whirl orange segments in a blender with vanilla yogurt and mango sorbet for a delicious smoothie.

Fresh navel oranges are terrific in healthful salads, but also think of them in cold soups and fruity drinks. Who wouldn’t love a sprightly Chilean Navel Orange and Radish Salad with Citrus-Dijon dressing? Another day, dip into Chilean Navel Orange and Tomato Gazpacho, a delightfully different twist on a beloved cold soup. Or, how about a smoothie made by whirling in a blender a combo of navel segments, vanilla yogurt and mango sorbet?

Other navel orange inspirations include:

On the grill
* Skewer orange pieces with pork or chicken cubes. Brush with teriyaki sauce or another marinade.
* Sprinkle thick, peeled orange slices with ground ginger. Grill until lightly caramelized. * Use as a bed for grilled fish or cut up and add to salads.

Salads and such
* Add navel orange segments, zest and toasted almonds to a couscous or mixed grain salad.
* Cut orange segments into halves for chicken salad dressed with a tangy yogurt-dill dressing. Serve in a Boston lettuce cup or on a sandwich.
* For a refreshing salsa, coarsely chop orange or Clementine segments, cucumber and red onion. Season with chipotle pepper, cilantro and lime juice.
* Send your salad in a Mediterranean direction with sliced oranges, sweet onions, oil-cured olives and a pesto dressing.

Quick Sips
* Make an ultra-easy sorbet with a food processor by pureeing frozen Chilean navel orange or grapefruit segments with a little confectioners’ sugar.
* For a nutritious smoothie, give frozen grapefruit, navel or Clementine segments, banana and cranberry juice a whirl in your blender.
* Give a pretty orange wedge garnish to a classic cocktail (think Tom Collins, old-fashioneds and margaritas –) or create your own.

Navel oranges join an elite collection of Chilean citrus that also includes lemons, mandarin oranges, Clementines and grapefruit. They ripen to sweet perfection in Chilean valleys that provide just the right conditions: warm sunny days and cool nights.

The cool vibe of citrus can’t be beat — and the concept just got better with the arrival of Chilean navel oranges.

Chilean Navel Orange and Radish Salad

Serves four

Ingredients:
3 Chilean navel oranges, peeled
4 cups mixed baby greens (about 5 ounces)
1 small green apple, cut into matchsticks (about 1-1/2 cups)
3/4 cup thinly sliced radishes (about 4 radishes)
2 tablespoons thinly sliced scallion (green onion)
1 tablespoon rice vinegar
1 1/2 teaspoon Dijon mustard
1 1/2 teaspoon honey
1/8 teaspoon salt
Pinch of ground black pepper

Directions:
Into large bowl, cut oranges into segments, reserving membranes. Add greens, apple, radishes and scallion; toss gently. In small bowl, squeeze two tablespoons orange juice from membranes; stir in vinegar, mustard, honey, salt and black pepper. Divide orange salad mixture equally among four salad plates; top with dressing.

Chilean Navel Orange and Tomato Gazpacho

Serves four

Ingredients:
3 Chilean navel oranges
3 plum tomatoes
1/2 cup chopped red bell pepper
2 tablespoons red wine vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons thinly sliced scallion (green onion)

Directions
Grate one teaspoon zest from one orange; set aside. Peel all oranges. Into a small bowl cut one of the oranges into segments; cut into small pieces; set aside. Cut remaining two oranges into two-inch chunks; place in a food processor. Quarter two of the tomatoes; add to the food processor along with red pepper, vinegar, oil, salt, black pepper and reserved orange zest. Pulse until orange mixture is very finely chopped but not pureed, about 10 to 12 times. Chop remaining tomato; add to orange in the small bowl along with scallion. Divide gazpacho among four soup plates; top with chopped orange, tomato and scallion mixture.

Courtesy of ARAContent

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Marinate your grilled fare for taste and safety

Tarragon Encrusted Salmon

(ARA) – Literally soaked in flavor, marinated foods are undeniably delicious. But did you know that marinating also makes your grilled foods safer?

Anyone who loves the delectable flavor of hot-off-the-grill foods has probably heard that cancer-causing substances — such as heterocyclic aromatic amines (HAAs or HCAs) — form when the proteins in red meat, pork, poultry and fish react to the high heat of grilling and when fat drips off the meat and produces smoke.

But the researchers aren’t just pouring water on our coals; they’re coming up with solutions, too. Chemists at Kansas State University found that marinating meat for an hour in spice blends can reduce the formation of HCAs by 80 percent or more. They credit the antioxidant properties of spices with this change. Other researchers suggest that marinades may buffer the heat that causes the problematic chemical reaction, or that a combination of sugar, oil, and acidic ingredients decreases the carcinogenic compounds.

Not that you need a scientific reason to marinate. Savvy grillers know marinating improves flavor and the process isn’t labor-intensive. You can make your own signature marinades, or rely on the guaranteed results of quality mixes.

If you’re looking for a healthy choice, Simply Organic offers a flavor-rich line of organic marinade mixes that include Zesty Herb Marinade, Steak Marinade and Garlic and Herb Marinade. They even offer the smoky flavor of mesquite — minus the hazards of grilling smoke — in their Mesquite BBQ Marinade.

For safe and delicious grilling with marinades:

* Choose lean cuts of meat, which will drip less and produce less smoke. Trim excess fat.

* Prick the surfaces of meats with a fork before marinating to allow flavors to penetrate.

* Marinate foods in the refrigerator — not on the counter — in a glass, plastic, or stainless steel pan.

* Keep in mind that marinades that have been used for raw meat, poultry or seafood need to be cooked thoroughly before eating. So don’t baste with them during the last few minutes, don’t dip your finger in the pan to taste and don’t use the leftover marinade for sauce without cooking it first.

* Consider cooking meats in the microwave for a minute or so before placing them on the grill. Discard any juice that’s produced during microwaving. Use tongs or a spatula, rather than forks, to reduce drips when turning foods on the grill.

* Cook over medium (rather than high) heat to avoid charring foods. Let flames settle down before cooking over coals or wood, and turn the temperature down to medium on a gas grill. If you do char a portion of the food, cut off that section before serving.

* Flip those burgers. Again. They’ll cook faster (and produce fewer HCAs) if you turn them often.

* Consider other options, too, like soy burgers and soy hot dogs, portobello mushrooms and other vegetables. These foods don’t have the same potential to produce harmful substances that can result from unsafe cooking procedures — but they’re delicious when marinated nonetheless!

Here’s a favorite recipe so simple, yet so delicious, from the kitchen of Chef Kendall McFarland, research and development manager at Simply Organic:

Mediterranean Pasta Salad

Ingredients:

4 cups cooked pasta
1/2 cup extra virgin olive oil
1 package of Simply Organic Steak Marinade Mix

Directions:

In a large bowl, toss the pasta with the olive oil and the Steak Marinade Mix. Serve as a warm or cold side dish.

Add olives, cheese or other vegetables if desired.

Staying with the same marinade for the complete meal, Chef Kendall also has this tasty recipe:

Tarragon Encrusted Salmon

Ingredients:

4 tablespoons softened butter
2 tablespoons lemon juice
1 package Simply Organic Steak Marinade Mix
1 to 1 1/2 pounds salmon steak — minimum of 1-inch thick

Directions:

Preheat grill. In a small bowl blend butter, lemon juice and Steak Marinade. Lay salmon on grill using a fish grill plate, skin side down. Spread a thin layer of butter mixture on steaks. Grill eight to 10 minutes or until salmon is just flaky.

Serve with sliced fresh tomatoes as a garnish.

For an online Summer Grilling Guide with many more useful tips and delectable grilling recipes, go to www.frontiercoop.com/grillingtips.

Courtesy of ARAcontent

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Kiwifruit Mint Lemonade

(ARA) – With the economy affecting your budget, your family is staying home for more meals. So it’s more important than ever to get the most for your dollar when shopping for healthy foods at the grocery store.

Besides eating healthy, you want to provide a variety of food choices to keep mealtimes interesting and flavorful. Here are three items you can add to your grocery list:

1. Kiwifruit.
During the months when finding American-grown fresh fruit is a chore, look for California-grown kiwifruit, typically available between mid-September and June. Buying fruit grown in America supports our domestic economy and is better for the environment since shipping requires fewer resources. Plus, you know you’re getting fresher fruit.

A Rutgers University study found that of the 27 most commonly consumed fruits, kiwifruit is the most nutrient-dense, containing vitamin C, potassium, folate, fiber and vitamin E, to name a few. Plus kiwifruit is very versatile. It can be eaten raw, sliced up on top of foods, blended into drinks and salsas or tossed into salads.

2. Rolled oats.
Yummy for both breakfast and in cookies, oats are full of fiber and complex carbohydrates. The grain has been linked to lowering bad cholesterol and reducing the chance of heart disease. Buying plain oats in bulk costs less per serving than buying most other cereals.

3. Wild Rice.
Wild rice not only is native to the U.S., but is also rich in protein and a good source of calcium and potassium. Plus, it’s an energy food high in carbohydrates and fiber, helping to balance out your healthy meals. Wild rice can be served cold or hot and mixed with nuts, vegetables and all kinds of meat.

Saving money and eating healthy will benefit not only your family but your wallet. California Kiwifruit Commission has several recipes available for your family to try including Kiwi Mint Lemonade — perfect for a warm afternoon on the porch, and Mediterranean Kiwifruit Couscous — which compliments any lunch or dinner menu.

Kiwifruit Mint Lemonade
Serves 4

1 cup water
1/2 cup granulated sugar
1/2 cup packed fresh mint leaves
3 California kiwifruit
2 to 3 lemons
Sparkling water

In a medium saucepan, heat water with sugar over medium-high heat, stirring occasionally until sugar is dissolved. Simmer, uncovered, for five minutes. Remove from heat and stir in mint leaves. Let stand 20 minutes

Meanwhile, peel kiwifruit and cut into chunks. Puree in a food processor. Place puree in a pitcher. Strain cooled syrup into pitcher, pressing on mint, then discard leaves. Refrigerate until cold. Squeeze juice from 2 lemons. Stir into kiwifruit mixture. Taste, squeeze in juice from remaining lemon for a more tart lemonade.

Pour into glasses. Top with sparkling water. Serve garnished with a slice of kiwifruit.

Mediterranean Kiwifruit Couscous
Serves 4 to 6

Mediterranean Kiwifruit Couscous

3/4 cup water
1/2 cup couscous
salt
3 California kiwifruit
1 yellow or orange pepper
1 cup colorful cherry tomatoes
1/4 cup Kalamata olives, preferably spicy
3 green onions, thinly sliced
1 tablespoon red wine vinegar
3 tablespoons olive oil
1 garlic clove, minced
1 teaspoon dried oregano leaves
pepper
1/2 cup crumbled feta cheese
1/2 cup shredded fresh basil

In a small saucepan, lightly salt water then bring to a boil. Add couscous, stir, cover and remove from heat. Let stand until water is absorbed, about five minutes. Meanwhile, peel kiwifruit and cut into bite-size chunks. Dice pepper and slice large cherry tomatoes in half. Pit olives if needed and thinly slice green onions. Place all in a medium bowl.

Whisk vinegar with oil, garlic, oregano and generous pinches salt and pepper. When couscous has cooled, gently stir with kiwifruit mixture. Toss with as much dressing as needed to just coat. Stir in feta and basil. Salad will keep well refrigerated for one to two days.

Courtesy of ARAcontent

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Think of Mexican food and soup is not the first thing that comes to mind. But considering how many delicious Mexican soup recipes there are, it could never be last on the list. Here’s a small sampling of some of those delightful concoctions.

- Fabada Asturiana

Fabada is a soup imported to Mexico centuries ago by the Spaniards from the Asturia mountain section of Spain. It has since conquered many a palate.

Ingredients:
1 lb large white Fava beans
4 small chorizos
1/4 lb pancetta
1/4 lb jamón serrano
2 garlic cloves, chopped
1/2 tsp paprika

Soak the beans overnight. The next day, put the chorizos, pancetta and jamón serrano in a pan and spread the beans over the meat. Then cover the mixture with water. Bring the result slowly to a boil and let it simmer for about an hour. Check it occasionally to make sure the water hasn’t boiled away and exposed the ingredients. Then, sprinkle the garlic and paprika over the stew and cook for another hour.

- Gazpacho

Making a traditional gazpacho takes only a few minutes of preparation and the ingredient list is simplicity itself.

Ingredients:
4-14 1/2 oz cans of Mexican stewed tomatoes
1 large cucumber
1 bell pepper
2 tbsp chopped green chiles

Just chop the cucumber and bell pepper then mix up the ingredients. Refrigerate the mixture overnight. Easy!

- Sopa de Huevo

The Chinese aren’t the only ones who can produce an outstanding egg soup. This one has many of the same ingredients, but makes for a delightful variation.

Ingredients:
3 eggs
6 cups of chicken broth
1 tbsp all purpose flour
1 tsp parsley, chopped 
A pinch of chile powder

Bring the chicken broth to a slow boil. While you’re waiting, whip the eggs together with the flour using a whisk. Add the egg-flour mixture. Simmer for another ten minutes, stirring occasionally to make sure the eggs don’t clump. Top with a little parsley and sprinkle chile powder on top. Spicy.

- Sopa de Ostiones

Many parts of Mexico are near the sea and fishing is an ancient and honorable profession in this land. Oyster soup is one of the most pleasant results.

Ingredients:
4 dozen oysters
1 tomato
1/2 cup of white wine
2 carrots
2 potatoes
1 garlic clove, chopped

Chop up the potatoes and carrots into medium-sized chunks. Bake the tomato for about 15 minutes at 350F/177C, then peal off the outer layers. Then fry it in oil for a few minutes and slice it up. Add the vegetables to about 6 cups of water and heat. Add the oysters, then pour in the wine. Add the garlic and cook for another ten minutes. Seafood doesn’t get any better than this.

These delicious samples of Mexican sopas are easy to make and will delight palates of any nationality. They can be served as an appetizer or comprise the main meal for lunch. But whenever they’re tried, they’ll make for happy diners.

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Frozen puff pastry makes this a quick appetizer for easy entertaining.

1 frozen pre-rolled piece of puff pastry, 1

2 tsp Dijon mustard 10 mL

1 cup shredded Swiss cheese 250 mL

1 tbsp McCormick Gourmet 15 mL

1 tsp McCormick Gourmet 5 mL

1/2 tsp McCormick Gourmet 3 mL

9 medium tomato slices, 9

1/4 cup sliced, pitted black olives 50 mL

2 tsp olive oil 10 mL

Place puff pastry square on parchment-lined baking sheet. With a sharp knife, score pastry edges being careful to not cut through. Prick pastry with a fork. Spread mustard over pastry, leaving a 1/2 inch (1 cm) border. Sprinkle cheese and half of combined seasoning on top. Arrange tomatoes and olives. Top with remaining seasoning and olive oil.

Bake in preheated oven at 400°F (200°C) for 20 to 25 minutes or until pastry is golden. Let stand 10 minutes before serving. Serve warm or at room temperature.

Makes about 2 dozen appetizers or 4 to 6 luncheon servings

Preparation Time: 15 minutes

Baking Time: 25 minutes

Nutrition per Serving

Calories 66 Protein 2 g Total Fat 4 g

Cholesterol 8 mg Carbohydrate 5 g Sodium 115 mg

Credit: www.newscanada.com

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Gazpacho is an anomaly in the soup world because it is served cold rather than hot. Borrowed largely from Spain, the gazpacho recipe proves to be a great way to beat the heat while filling you up at the same time. Gazpacho has a hearty, piquant flavor and consistency and has ties to the ancient Romans.

In one original gazpacho recipe that can be traced back to its ancient Roman roots, the ingredients were a combination of garlic, olive oil, stale bread, salt and vinegar. The gazpacho recipe morphed and once Spain discovered the new world hundreds of years ago, they were introduced to bell peppers and tomatoes which were quickly incorporated into the heartier fare we recognize today.

The Basis of the Gazpacho Recipe

The basis of the original gazpacho recipe, one you can still find today in Spain, starts with day old bread. You have to soak this day-old bread in water to get it soggy and then squeeze out the water. Next, the bread is then put into a food processor along with some olive oil, red wine vinegar and bit of minced garlic. This concoction is pureed in the food processor into a creamy consistency and serves as the base of this cold soup.

The next step in this gazpacho recipe is to add your onions, tomatoes, bell peppers (in your choice of colors) and even avocado. Again, puree these vegetables with your bread base and then serve with some green cilantro as a garnish.  You can also make a number of variations to this theme using different types of vegetables that are in season. Again, using the bread base for the gazpacho recipe, choose green vegetables like asparagus, broccoli, artichoke hearts, green peppers and more. This will create a green rather than the traditional red look of gazpacho.

Go Wild with your Gazpacho Recipe

The great thing about your basic gazpacho recipe is that you can tweak it to your heart’s desire with a selection of fresh herbs, hot peppers and seasonings. For instance, if you want a more oriental flair, use bok choy, bean sprouts and rice vinegar in place of the red wine vinegar in the bread base. A gazpacho recipe with an Italian flavor could include fresh basil or oregano when adding the vegetable ingredients.

The best place to look for a gazpacho recipe is the internet but be prepared for a plethora of options! You will find some recipes that bypass the bread base while others may incorporate fruit like watermelon or strawberries. Be adventurous and let your taste buds be your guide when it comes to recipes you want to try.

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It’s time to spring into the salad season, and a good way to go is with Mediterranean flavors. They’ve taken root in this country and small wonder — ingredients like olive oil, garlic, grains, seafood and fresh tomatoes just seem to belong together. Marinating and grilling are among the Mediterranean techniques that deliver delightful dishes, including interesting salads with a touch of sophistication.

Americans love fresh tomatoes in salads, so it’s fortunate fresh tomatoes from Florida are at the peak of their season right now. Incorporating them into Mediterranean-style salads seems appropriate because, of course, tomatoes were originally from the Americas.

Following their introduction to Europeans by New World explorers, tomatoes gradually won acceptance and today, fresh tomatoes are a staple in the Italian diet. Quite often they’re paired with pasta. In this case, cheese tortellini get together with tangy-sweet tomatoes, fresh greens and peas (photo) to make a salad that’s great on its own, on a buffet table or as a side for grilled salmon or steak.

Tunisians are as fond of fresh tomatoes as their neighbors elsewhere in the Mediterranean basin. A refreshing tomato and bell pepper relish from this tradition tastes of cumin and garlic, and it’s topped — deliciously! — with grilled shrimp in a spicy marinade (photo).

The much-touted health benefits of the Mediterranean diet owe a good deal to fresh tomatoes. One medium tomato supplies 40 percent of the vitamin C and 20 percent of the vitamin A we need each day. Tomatoes deliver fiber, potassium, iron, phosphorous and some B vitamins. What’s more, preliminary scientific research suggests that eating one-half to one cup of antioxidant-rich tomatoes a week may reduce the risk of prostate cancer.

Store firm tomatoes at room temperature on a kitchen counter until they soften and turn a deeper red. Don’t even think about popping them in the refrigerator — the chill will damage their taste and texture.

The Florida Tomato Committee is offering a new recipe leaflet with 21 quick ideas for salads, sandwiches and sides with fresh tomatoes. Get a free copy by sending a self-addressed stamped envelope to: 21 Quick Ideas; c/o Lewis & Neale Inc.; 35 E. 21 Street, Floor 10; New York, NY 10010. To download the leaflet, and for more great ideas, visit floridatomatoes.org.

Tomato Recipes

Tortellini, Fresh Tomato and Pea Salad

Ingredients:
1 pound frozen cheese tortellini
1 cup frozen peas
4 tablespoons prepared Italian or balsamic salad dressing, divided
1 pound fully ripened fresh Florida tomatoes, cut in chunks (about 2-1/2 cups)
1/2 cup salad greens, such as watercress, arugula or mixed greens
1/2 cup diced sweet onion

Directions: Cook tortellini according to package directions, adding peas during the last 30 seconds; drain; place in a bowl. Add 2 tablespoons of the salad dressing; toss gently, cool. Just before serving, add tomato, salad greens, onion and remaining 2 tablespoons salad dressing; toss gently.

Yield: 4 to 6 portions

Per portion: 457 calories, 19 g protein, 13 g fat, 68 g carbohydrate

Shrimp and Tunisian Fresh Tomato Relish

Ingredients:
1 pound shelled and deveined shrimp
2 tablespoons olive oil, divided
3/4 teaspoon salt, divided
1/2 teaspoon ground red pepper, divided
2 large yellow or green sweet bell peppers, diced
1/2 cup sliced green onions (scallions)
2 teaspoons finely chopped garlic
2 teaspoons ground cumin
1-1/2 pounds fully ripened fresh Florida tomatoes, diced (about 3 3/4 cups)

Directions: In a bowl, toss shrimp with 1 tablespoon of the oil, 1/4 teaspoon each of salt and ground red pepper; set aside. In a large skillet, heat remaining tablespoon of oil over medium-high heat. Add bell peppers, green onions, garlic, cumin and remaining 1/2 teaspoon of salt and 1/4 teaspoon of ground red pepper. Cook and stir until vegetables are just tender, about 5 minutes. Stir in tomatoes; cook just until tomatoes are hot, 3 to 5 minutes longer; transfer to a platter. Add marinated shrimp to skillet; cook and stir until pink, about 2 minutes. To serve; arrange shrimp on top on Tunisian Fresh Tomato Relish. Sprinkle with chopped fresh parsley, if desired. Serve hot or at room temperature.

YIELD: 4 portions

Per portion: 242 calories, 26 g protein, 10 g fat, 14 g carbohydrate

Courtesy of ARAcontent

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